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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:
10 FUN FITNESS IDEAS TO GET YOUR FAMILY ON THE ROAD TO IMPROVED HEALTH AND CREATE LASTING MEMORIES:
1. GO TO THE PLAYGROUND WEEKLY: when was the last time you sat on the swing and pumped your legs to soar into the air? Your kids will love to see you soar!
2. WEEKEND EVENTS: IT DOES NOT HAVE TO COST MONEY….play basketball or soccer for a few hours!
3. TAKE A PEACEFUL GETAWAY: Decide together, it does not matter as long as everyone considers it peaceful and fun.
4. LIMIT TV OR ANY OTHER ELECTRONIC GAME TIME: Anything other than sitting in front of the screen will BURN MORE CALORIES and create cozy family memories.
5. QUALITY TIME WITH FRIENDS AND FAMILY: Take time to reconnect with people you and your children don’t get a chance to see very often.
6. TAKE UP A NEW SPORT TOGETHER: It can be anything. Its a gift you’re giving your whole family that can be shared together over and over again.
7. CUT DOWN ON FAST FOOD: Begin by taking away one fast food outing a week and replace it by having the whole family involved in cooking up a healthy pizza, salad or anything at home! Its about the experience
8. TAKE PART IN COMMUNITY FITNESS EVENTS: Doing something physical with a large group of people is not only energizing, it demonstrates how much fun being in shape can be. And a little bit of competition can be great as long as the goal is not to be better than others!
9. BECOME FOOD CONSCIOUS AT HOME: Have your kids help you with grocery shopping. Have them help you pick out healthy fruits and vegetables. Make meat the side dish instead of the center of the meal.
10. GET ENOUGH REST: Many people, even children, do not get enough sleep. Lack of sleep can lead to weight gain, mood fluctuations, and general well-being.
Adopt one of these ideas above each month. No amount of money, activities, trainers, counselors, or other professionals is going to surpass the influence you as a parent have on your child.
BOSU PUSH UPS
THESE FOUR FIRMING MOVES WORK THE CHEST, SHOULDERS, AND ARMS.
DO 10-12 OR 12-15 REPS OF 2 SETS EACH. TO ADD CHALLENGE TO YOUR WORKOUT, LIFT ONE LEG UP (BEND KNEES SLIGHTLY)
ALWAYS ENGAGE YOUR CORE WHILE DOING ALL THESE EXERCISE. REMEMBER NAVAL INTO SPINE, CHEST OUT, SHOULDERS BACK!!!
ALWAYS MAKE SURE ARMS ARE CLOSE TO THE BODY…DO NOT SWING ARMS!
RAISE ONE LEG TO ADD THAT CHALLENGE! DO NOT LOCK THE OTHER KNEE…BEND KNEE SLIGHTLY.
STAND FEET SHOULDER WIDTH APART. MAKE SURE ONLY BOTTOM FOREARM IS IN MOTION…LIKE A DOOR HINGE
CHEST OUT, SHOULDER BACK WHEN DOING THIS EXERCISE
THIS EXERCISE CAN BE DONE STANDING UP AS WELL WITH ONE LEG UP
PULL DOWN PARALLEL TO GROUND! ELBOWS SHOULD NOT PASS BELOW SHOULDERS
RAISE ONE LEG TO CHALLENGE YOURSELF
BRING CHEST DOWN TO THE BOSU USING YOUR CORE
CORE FITNESS IS THE KEY TO A LEAN, ATTRACTIVE, AND FUNCTIONALLY WHOLE-BODY STRENGTH AND POWER
A short info on THE CORE:
The 29 core muscles in the torso provide a stable midsection that is vital to all motions and postures. The core muscles stabilizes the spine and help transfer force between the lower and upper body. Strong core muscles make movement more forceful and preserve a healthy spine so you don’t get back pain.
An essential principal of core training is to TRAIN MOVEMENT-NOT MUSCLES. Therefore, core training teaches the muscles to work together. Muscles don’t work in isolation.
Strong fit core muscles help you balance and move effortlessly and fluidly.
So what are some of the exercises to build a strong core! Do these exercises at least five days a week and you will have a lean, functionally fit, attractive midsection!
HERE ARE JUST A FEW OF MY DAILY CORE EXERCISES THAT YOU CAN START WITH
SIDE PLANKS, BOSU PLANKS, CORE BALANCE, EXERCISE BALL PUSH UPS
MAKE SURE TO KEEP YOUR NAVEL INTO SPINE, HOLD FOR 10 REPS ON EACH SIDE, 2 SETS EACH
AGAIN NAVEL INTO SPINE, HOLD FOR 10 REPS, 2 SETS EACH.
CHALLENGE YOURSELF BY RAISING ONE LEG AT A TIME.
HOLD NAVEL INTO SPINE, HOLD FOR AT LEAST 20 THEN REPEAT.
YOU CAN ALWAYS BEGIN WITH HANDS ON BOSU OR ONE FOOT ON THE GROUND.
EXERCISE BALL PLANK OR PUSH UPS
IF YOU ARE JUST DOING A PLANK THEN HOLD FOR 10 AND REPEAT
YOU CAN DO PUSH UPS (10-15)
CHALLENGE YOURSELF MY HOLDING ONE LEG UP FOR A COUNT OF 5 AND SWITCH
MAKE SURE TO HOLD YOUR ABS IN
The exercises below helps to make the knee stronger as well!Squats! Always remember your form.
#1. Stand shoulder width apart, knees slightly bent, chest out, shoulders back, and navel into spin. Remember to always engage your entire physique while performing any kind of exercises. Squats can be done on the bosu for challenge, but try it w/out on the bosu first.
1. Set small reachable goals! You will much likely exercise regularly if you set realistic goals.
2. Buddy up! Exercise with a friend with similar goals help keep you motivated.
3. Time for results! Give an exercise routine 8-12 weeks to work for you.
Slim down your middle faster with this routine that tones both your belly and back in one shot!
Side plank with elbow twist: Lie on one side with your forearm bent to the side at 90 degrees and your shoulder directly over your elbow. You can raise one leg to
Challenge yourself! Contract your abs as you raise your body then bring in your elbow to your chest. Always navel into spine! Do 15 to 20 reps on each side.