Posts tagged ‘running’

July 7th, 2011

Treadmill Interval Training Benefits Discussed

Treadmill interval training benefits anyone who’s goal’s may include fitness, weight loss or training for any specific sporting event .

Lets break it down to start with.

Here are some benefits to running on a treadmill compared to running outdoors

- Can be done in the gym or your own home.

- Is not dependent on the weather or time of day.

- Workouts can be very specific, meaning distances, speeds & gradients can be precise.

- More shock absorbency to running on a treadmill than running outdoors . Grass, may be more spongy but can be uneven with hidden potholes, and sand running can cause excess strain.

- You can wear whatever you like! . You don’t have to be self conscious about any wobbly bits you are trying to get rid of and no personal security problems.

- You don’t have to worry about carrying the water bottle . So one is more likely to stay hydrated.

Interval Training also has many benefits including the main one for most people these days

- TIME. In 15-20 minutes of treadmill interval training you can achieve more than in an hour of cardio work.

These days training has become a fine art, more quality less quantity . Top athletes like ironman triathletes for example, these days train on average only 15 hours a week for a race that takes them a little over 8 hours, non stop, to finish.

For the other 99% of athletes, weekend warriors and wanna be’s treadmill interval training benefits include

- Quality workouts that can be accomplished in a lunch break .

- running at a higher intensity for longer periods resulting in a cardio fitness effect and a metabolism boost for several hours afterwards meaning more calories are burned up, even at rest aiding weight loss.

- Steady running ca become stale as interval training will keep you on your toes

- The body becomes more efficient at dealing with lactic acid build up.

- Hundreds of studies have shown that interval training is by far the most effective training method to improve your endurance, speed, and overall aerobic capacity.

So if you are a serious runner, beginner or any where in-between looking to just get fitter, faster, lose weight, look/feel good then treadmill interval training  is the quickest most efficient way to go.

CategoryAerobics Cardio, Exercise | CommentNo Comments »

Tags:
June 5th, 2011

Running Guide For Beginners

Have you decided to try running programs regularly as a form of practical workout for your weight loss or physical training activity ? You are on the right track. Running is truly a good and practical activity that could provide your body with an ideal cardiovascular or aerobic exercise. Running could make you sweat profusely, a sign that your body is metabolizing faster and burning up excessive stored fats. But you should not just run. You have to do it right and do it safely. If you are novice, here are several useful tips to serve as your guide.

First tip: It is the right time to start running. Running and all other physical exercises are good for your body whatever your age is . Regular exercises could provide ideal benefits: you would have more energy; the chances of developing a heart ailment would be reduced; you could sleep better and get more relaxation; and you would be able to lose weight. It would never be too late to start running.

Second tip: Consult your doctor. Prior to starting running and other exercise programs, it would be appropriate to drop by your doctorís clinic . Try to do so more especially if you are suffering from heart problems, obesity, breathing problems, and chronic fatigue. Your doctor could advise you on how to get proper pacing and could guide you on how long you should keep running per session. It is not safe to overdo running.

Third tip: Begin with a simple running or walking program . It is not advisable to start on a high level. Humbly start at low-levels. You may run or walk shorter distances when beginning the running program. You may also opt to run at least once a week initially. As you go on, you could slowly increase the distance, the duration, and the weekly frequency. Notice that as you go on with your regular running exercise, your body could take greater distances and endure longer sessions. You are increasing your bodyís resistance.

Fourth tip: Monitor your pulse rate. Running and other exercises when done properly could help the heart beat less. This is because the heart is properly trained. When the heart beats slower especially during your relaxed hours (like bedtime or after waking up in the morning) it means the heart is successfully pumping more blood throughout the body in every beat. Perform a simple test. Get your heart beat per minute everyday, immediately after you wake up in the morning . If your pulse rate is higher today than yesterday, it means you are overdoing your exercise. Continue your running programs when your heart beat normalizes.

After running, make sure to listen to your body as it is normal to feel tired . There could even be tolerable muscle pains. Be alert when you feel dizzy or experience chest pains after the activity. That may mean you have overdone it and you have reached or exceeded your threshold. When such adverse feelings occur, cut back on the training load and immediately seek the opinion of your doctor.

CategoryAerobics Cardio, Exercise | CommentNo Comments »

Tags:
March 5th, 2011

Awesome Tips To Running Your Best 10k

10k running seems to be something that every runner enjoys doing . For beginners there is the thrill of just being in the race because it challenges your body and allows you to see how much you can do. Here are some running tips that will help you get started.

There are a variety of ways that you can learn to do the best 10K run from the first time you enter a race . As a seasoned runner it also gives you the opportunity to cut some of the time off your total run.

If you are beginning to train for a 10K run you will need to do a variety of training to get to that point . Your training encompasses a variety of training including long runs, speed runs and lots of rest and recovery.

You will need to develop several strengths in order to get the best 10k run possible .

Techniques for Training

Running will be relative to what you want to do. As an example, if you run slow you will be very good at running slow. In order to do a 10K run you will need to learn to run faster than if you were running a slow race or jogging.

Interval training is a huge training routine used by many runners to get ready for the 10k run . This type of training involved doing several repetitions of short and long distance runs. As an example you will run a lap at a very fast pace and then have a short rest in between the runs. This will increase your speed and it will help you prepare for the 10K run. You can do a walk between laps or you can do short jog, but the point is to keep things going for several reps.

Running up and down hills is another way that many people train for a 10K run . Of course this is part of the routine. You can find a course that is hilly and then run intervals up and down the hill. Even though this can be quite difficult, it will help you prepare greatly for the run .

You might want to consider a training schedule that is flexible but that keeps you focused on your goal. This will help you move forward easily in your 10K run.

Can You Over Train?

Overtraining is certainly possible, so make sure train every aspect of your body . It is very important to make sure that you cross train instead of concentrating on one area. If you try to improve your skills too fast, you can lead yourself to injury. You will need a lot of different skills when you do a 10K run so it is important to take your time to increase your speed and endurance.

The best way is to improve as you go instead of trying to do too much too soon. This way you will make sure that your 10K run is successful and you can be in the competition.

CategoryAerobics Cardio, Alternative, Exercise | CommentNo Comments »

Tags: