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The Runner's World 8-Week Beginning Runner's Training Program

The Runner's World 8-Week Beginning Runner's Training Program
The training plan that follows is designed to get you to the point where you can run 30 minutes (about 2 miles) at a slow, relaxed pace. It's a simple, progressive program that begins with more walking than running, and gradually evolves into more running than walking. Each week's plan also includes a motivational quote and a training tip. Once you are able to run 2 miles nonstop, you can decide on your next goal. You might simply want to continue running 2 miles at a time, three or four days per week. Research has shown that this is enough to help you lose or maintain weight, and improve many other important health markers, i.e., your cholesterol, blood pressure, and insulin response. Or you might decide that you want to do more, in which case you can consult the many training programs offered by our online SmartCoach tool. Here are 4 key points to consider before you begin the 8-Week Program. 1. 2. 3. 4. Week 1 "Sit as little as possible. Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8

What U.S. schools could learn from Venezuela's El Sistema - Children at La Rinconada in Caracas, Venezuela, Feb. 14, 2012. Gustavo… (Mark Swed / Los Angeles Times ) Reporting from Caracas, Venezuela — — Musically, Venezuela is like no other place on Earth. Along with baseball and beauty pageants, classical music is one of the country's greatest passions. Foreign visitors who stream into Caracas to observe El Sistema in action invariably leave Venezuela amazed. Full coverage: Classical music, jazz and opera So pervasive is El Sistema in this society that if you were to ask the average Venezuelan whether he or she thought classical music is dying, you might be questioned about what planet you are on. Is it replicable? It should be obvious, then, that El Sistema is a uniquely Venezuelan miracle and hardly replicable elsewhere. The populist, anti-elitist Sistema pedagogy is also remarkably singular and difficult to import to the United States. For Abreu, music is meant for all, and he really does mean all. Team effort But it was more than that.

200 Running Songs (It's been four months since "100 Songs for 2010." Time for another massive collection of songs.) Last week, Heather asked me to put together a playlist for her that she could listen to while running. Over the years, a lot of people have made the same request, as "running playlist" combines two of my three favorite hobbies (sadly, there isn't really a way to integrate baseball as well). I've made dozens of playlists for other people, and hundreds for myself ... and for the most part they all contain basically the same songs. So, because I like making lists, I thought it was finally time to compose a master list. And here it is. 200 Running Songs. July 2013 Update: Somehow this showed up on Pinterest, racked up over a million hits, and crashed my hosting account a couple times. A few overall thoughts about the playlist: (1) It's amazing to me how personal and subjective a running playlist can be. (2) These are songs culled from the running playlists I've personally made over the years.

Passé Abs Series - Trainers Reveal: The Best Abs Exercises of All Time The Teaser "I have researched this move in my lab, and it is very effective at activating all of the abdominal muscles (the rectus abdominis, internal and external obliques, and the transverse abdominins), and yet the movement is very straightforward and does not require several steps or positions," says Michele Olson, Ph.D., a senior clinical professor at Huntingdon College in Montgomery, AL. "This move is also great for learning how to breathe correctly when engaging the abdominal muscles in order to get a very deep and full activation of the abdominal wall, and the ‘up’ position of the legs during the entire exercise greatly limits any action of the hip flexors." To do it: Lie on the floor with arms extended above head and both legs lifted in the air at about a 45-degree angle.

Shrink a Size in 14 Days Intrigued by research spotlighting eccentric training as one of the most effective ways to get firm, we asked fitness expert Chris Freytag to create a superfast shape-up exercise routine using this unique technique. When we put a group of readers on the plan, the results were eye-popping: Testers had an average weight loss of 6 pounds and 10 inches in 14 days, with the most successful volunteers losing up to 12 pounds and more than 22 inches all over. The secret is in the program's slow-motion strength routine. Instead of lifting and lowering for 2 counts each, you'll double the lengthening "eccentric" phase of an exercise (i.e., straightening your arm during a biceps curl) to 4 counts. Get started today with our exclusive jump-start plan* that will help you shed pounds, shrink inches, and feel confident in just 14 days! *Adapted from 2-Week Total Body Turnaround by Chris Freytag with Alyssa Shaffer and the editors of Prevention (Rodale, 2009) The Expert Published November 2011, Prevention

Don't Just Run: Sprint! If you've been doing long, slow cardio, such as jogging, cycling, or swimming, for awhile without losing much weight or becoming much leaner even though you keep increasing your workouts, there is a simple explanation: too much cardio actually makes you fat. Excessive cardio increases stress hormones and down regulates the hormones, such as growth hormone and testosterone, that preserve muscle. In addition, elevated stress hormones make you insulin resistant, which leads to overeating as well as to eating foods that contribute to insulin resistance, such as sugars and starches. Despite their appearance, many joggers and cyclists are not really lean. Benefits of Sprinting 1) Sprinting will reduce body fat and strengthen you far more than long, slow cardio because sprinting requires maximal recruitment of muscle. 2) Sprinting naturally increases human growth hormone. 4) Sprint workouts are short and a lot more fun than long, boring cardio workouts. The Definition of Sprinting

Nutrition 101: Eat To Burn Fat - StumbleUpon The 15 Best Fat-Burning Foods 1. Walnuts All nuts do contain some amount of the omega-3 fat alpha-linolenic acid, but most only contain trace amounts. One ounce provides almost 3g of alpha-linolenic acid. 2. It has also has been shown to boost calorie burn when eaten. 3. This very slow-digesting carb keeps blood sugar and insulin levels low, so fat burning can stay high. In fact, research has shown that athletes who consume slow-digesting carbs in the morning burn more fat throughout the entire day and during workouts than those consuming fast-digesting carbs. 4. Avocados also contain a very interesting carb called mannoheptulose, a sugar that actually blunts insulin release and enhances calcium absorption, both of which are critical for encouraging fat loss. 5. This way you know you're getting a direct supply of the fats that turn on fat burning and block fat storage. 6. Soy has also been shown to aid fat loss, possibly by decreasing appetite and calorie intake. 7. 8. 9. 10. 11. 12. 13. 14.

Get Twice as Toned in Half the Time Who has hours a day to exercise? Not you! That’s why we asked trainer extraordinaire Jillian Michaels for a fast, do-it-all plan. Michaels knows something about time management: She juggles two TV gigs (The Doctors and Dr. Michael’s once-and-done routine combines toning and cardio—no weights, no treadmill. Read about these flat-ab secrets from Jennifer Aniston's trainer. The Magic 8 Moves They tighten everywhere (each move enlists multiple muscle groups) and you won’t get bored or plateau. All you need is a can-do attitude! Check out these 5 workouts that will take you to the max. Works: Shoulders, triceps, biceps, back, abs, butt, thighs, hamstrings Assume an inverted-V position but with knees bent. Works: abs, butt, thighs Stand with feet hip-width apart. Works: abs, back, thighs Sit with back at a 45-degree angle, knees bent, feet 6 inches off ground, holding knees with both hands to start. Works: butt, thighs, hamstrings Stand with feet hip-width apart, left foot in front of right.

Reasons to start Sprinting today! After watching Usain Bolt in action at the Olympics I was inspired to write a post on sprinting, Its weird how such a simple event can generate so much interest from the public along with Phelps “the Bolt” has been the most talked about athlete in this years olympics. Maybe this is because we are made to run really fast and enjoy watching the best of the best, whatever the reason is Sprinting holds some great benefits! Its Free and Fun Well its as free as we can get for an activity. All you need is a basic pair of shoes and a good stretch of land to run on. You will find that once you start sprinting it will remind you of your childhood when you used to play things like tag which involved short intermittent bursts of running coupled with rest, this is a great feeling and possibly why I enjoy a good sprint workout every at least once a week. It gets you Interval training Matt Metzgar did a great little feature on why Interval’s are key Great for your Hormones -helps our immune system recover

Get Stuffed Terry Richardson/Art PartnerEat to win Fatty foods and sugary snacks are essential parts of chrono-nutrition, a diet plan offered at the spa at the Beau-Rivage Palace.. I was intrigued (make that wildly excited) when I heard there was a fancy hotel in Switzerland where I’d be forced to eat meat, frites, cheese and chocolate and drink red wine and Champagne in order to lose weight. Was this a publicity ploy or a miracle? Whatever the case, the timing was exquisite. I’d had just about all the juice cleanses, freaky fasts and detox diets I could stomach, and was ready to bite off something I could actually chew. Since opening in 1861, the hotel has hosted the likes of Charlie Chaplin, Gary Cooper, the Duke and Duchess of Windsor and Coco Chanel, who reportedly buried her pampered pooch in its doggie cemetery. My own experiment didn’t get off to a very auspicious start. Well, not exactly, as it turns out.

Easy At Home Teeth Whitening for Any Budget | The Budget Diet One of the most common complaints that people have about their teeth is that they’re discolored. So many things can affect the color of the teeth. Drinking soda, wine, coffee, smoking, and eating highly pigmented foods can all result in the yellowish tinge that everyone hates. If a person has some extra money to spend, they could always visit their dentist for a quick whitening treatment. Are There Low Cost Ways to Whiten My Teeth? Two great products for at-home teeth whitening are hydrogen peroxide and baking soda. How to Whiten Your Teeth at Home: To whiten your smile, swap your normal mouthwash with hydrogen peroxide or mix it 1/2 & 1/2 with the mouthwash. Right after rinsing, brush your teeth using a baking soda/toothpaste mixture. Remember to do the two step whitening process once a week until you have reached the results you want. If done too often, this treatment will wear down the enamel on your teeth and make you more susceptible to cavities.