Pool Running-have you ever tried it? I have, and its actually really fun! Its a great way to mix it up in your fitness regimen.
Benefits of Pool Jogging!
1. Burns calories
2. Takes pressure off your legs, and its less impact on your knees (especially if you’ve had knee injuries)
3. Creates more resistance than running on land, so it works the glutes, hamstrings, quadriceps more than running on land, and you’ll feel the burn after the run…not during!
4. Its a no-impact overall leg strength training workout
5. Its a total body workout
How to DO the workout:
Pay attention to your running form. You are training your muscles to move in a specific manner. Get a rhythm going. Yes, you need to do warm-up and cool down.
Instead of distance go by time. and instead of pace go by effort. One minute hard, thirty seconds easy, repeated
Add Variety: Run Sideways (shuffle), Run Backward, and Knee high Runs
To fight boredom, run with a buddy. It’ll be more fun and keep you occupied.
You are “running” against resistance, so your legs will not move as fast, and its OK
Gauge your effort via your heart rate…if your heart rate is steady then you are not giving it enough effort
Knee Raises: Stand with your back against the pool (feet is not touching the ground). Hold on to the side with your arms extended on the pools edge. Keep your body in contact with the pool wall (holding navel into spin) at all times. Slowly lift your knees to your chest, squeezing your navel into spine. Hold for 10 secs, release and return to starting position. Do 3 sets of 15-20 reps.
Leg Press: Same position as the Knee Raises. Bring knees to Chest. Hold. Then slowly press your feet and legs straight out in front of you. Bring em’ back, Hold. Do 3 sets of 15-20 reps.
Plank: Hold the side of the pool with your hands (not arms). Push your legs out straight and Hold without dropping your legs. Do 3 set of 10sec hold.
I did pool running 5 days a week while I was carrying my twins. Made my pregnancy so much easier. I continue to add pool running to my fitness regimen and I enjoy the cross training aspect of it.
What is Cross Training?
Cross Training involves a well-rounded program that includes cardio, strength training, agility training, flexibility, a fun sport that you like such as tennis, biking, basketball, etc, and some form of outdoor activity.
Why is Cross Training Important?
Cross Training is important because the different activities challenges your body, strengthen your body, and makes you less prone to injuries. If you continuously do the same exercises, you tend to overuse certain muscle groups, making it more difficult to lose weight and build muscle mass. Therefore, in order to burn calories, tone, sculpt, and build muscle, you have to switch up your exercises and try new things.
So now the question is….HOW DO I CREAT A Cross Training Program?
First, write down all the exercises you like to do. For example, if your favorite workout is running, then you might want to mix in swimming, yoga and strength training. You want to make it an overall balanced workout or call it a total body workout.
What if you are the type who loves to take various fitness classes?
Then you might want to choose classes from kickboxing, Zumba, Cardio Blast, Body Pump, etc. And don’t forget to add yoga or Pilates to the mix.
What if you are the type who likes to weight train?
Then you definitely want to spend some extra time stretching or even take a yoga class. Weight training can tend to tighten the muscles and if stretching is not part of the program, it can lead to injures and can keep you from doing what you love best…weight training.
So here is my Sample Cross Training Schedule:
For those of you who like to take Fitness Classes:
Monday: “Shape Up” Boot Camp
Wednesday: “Shape Up” Boot Camp
Thursday: Zumba Toning or Final Cut (SM Golds)
Friday: Active Rest
Saturday: A Fun Sport of your choice
Sunday: Outdoor Activity or Fitness Hike (RSVP to set up a fitness hike)
For those of you who enjoy doing their own workout:
Monday: Treadmill Run/Core Abs
Tuesday: Strength Training
Wednesday: Stair Climber/Core and Abs
Thursday: Yoga or Pilates
Friday: Elliptical/Core and Abs
Saturday: Active Rest
Sunday: Outdoor Activity or Hiking
You are more likely to workout on a regular basis if you keep your workout fresh and always try new things. Changing things up and trying new exercises will make you want to workout which leads to a happy and healthy fitness regimen.
So how do we acquire a high and mighty, athletic behind? Well, definitely not sitting on it for sure. The only way to achieve that great looking glutes is to work it, and work it! Even movie stars like J Lo, Jessica Biel, or Jennifer Aniston were not born with rounded derrieres, they all had to work at it and so can you, to achieve that perfect REAR VIEW!
First of all increasing age means decreasing volume everywhere-gravity does tends to take hold of it. Well, with a good amount of effort, we can expect to correct this gravitational pull or lets just say, fact of life. So here are just a few of my very effective BUTT BLASTIN’ WORKOUTS to a stronger athletic behind.
Remember to always “Keep the NAVAL INTO SPINE when performing your exercises
1. LYING HIP RAISES: This is a great isolation exercise for the glutes.
How To: Lie on your back with feet flat on the floor or toes pointing “down”
Squeeze your glutes and lift your hips as high as yo can.
HOLD for 10 secs, lower and repeat. Do 3 sets of 15reps. You can do this in between other Glute Exercises.
2. DEEP SQUATS: This exercise can be performed on the ground or on a BOSU ball for added challenge.
How To: Squat down until your thighs are parallel to the ground.
Make sure knees do not pass the toes
Squat for 12 reps, then hold for 30 secs. Do 2 sets. Your legs will definitely be on fire! You can do 4 sets if you do not plan to do back-to-back squat exercises.
3. LUNGES: Lunges are one of the most effective exercises out there, especially to building a better butt. Lunge is more of a stabilizing workout that challenges the core and at the same time works your glutes. BOSU adds more challenge, but you can do without it as well.
How To: Take a long step forward and bend both knees until the front thigh is parallel to the ground. Again make sure front knee does not pass the toe.
Now, Stay at the lunge position and more up and down 10 times, then hold for 30 secs. Do 2 sets of 12 with a 30 sec hold in between. Again you can do 4 sets if you are not doing back-to-back glute workouts.
4. KICKBACK ON THE BALL (very challenging) You can do kneeling kickback with knees on the ground or toe kickbacks with toe on the ground.
How To: Kneel on all fours, start with your left leg, bring the leg back and tighten your glutes. Pulse the leg for 20 reps.
If you use the exercise ball, then you may want to do 10 reps on each leg. Do 2 sets.
5. DEAD LIFTS: Stand with your feet shoulder-width apart. Squat down and grasp a barbell just in front of your knee.
HOW TO: From starting position (from knee), pull the barbell with a good amount of explosive energy toward your lower abs. Engage those ab muscles while you perform this exercise by taking your naval up to your spine. Do 12 reps of 2 sets. To isolate your glutes, squeeze them on the way up.
Guess What? Now you can do this in the privacy of your home and don’t even have to go the the gym to tone your tush!
Do you ever feel like sometimes you’ve hit that workout rut? You go to the gym and end up using the same machines or doing the same exercises over and over? Or you own all these exercise videos, and it all seems boring because you’ve watched it over and over again?
If you’ve reached that workout plateau, and want to change up your workout routine,then here is an IDEA for you!
1. Why not workout with a partner and make your workouts more exciting and challenging?
2. Why not enjoy the camaraderie and increased motivation while you workout?
3. Why not add some funky dynamic partner drills and circuit style training?
4. Why not workout outdoors and enjoy the sun and space?
5. Why not make it cost effective over one-on-one training?
Need some guidance on how to get started?
If you really want to make a change in your fitness routine and make your workouts even more effective, contact me and I will be happy to guide you to accomplish your fitness goals.
Just a quick preview of what my Dynamic Partner Drills and Circuit Style Training Will Entail for a Total Body Workout: