Running For Fitness
Many people are now looking for a quick and healthy way to lose weight. You may have already started a strength training routine, but are finding that while it is toning your body, you aren’t dropping fat as quickly as you would like. In addition, you may not be getting the cardiovascular benefits from strength training that you would like. If this is the case, now is the time that you need to include jogging or running in your workout.
While strength training is great for building muscle and is an integral part of your workout, you also need to do aerobic exercise. Aerobic exercise will help you burn fat, shed pounds faster and will increase your cardiovascular endurance, making everyday activities much easier. It is not necessary to do long distance running in order to reap these benefits. Interval training for just half an hour a few times a week is ideal for burning fat while maintaining muscle. One way to accomplish this is to switch off running and walking for one minute each for approximately twenty to thirty minutes. This elevates your heart rate, while maintaining muscle tone. As you get more comfortable running, you can begin increasing your speed first and then your duration next. You will see that with in a few weeks, running becomes much easier, as will everyday activities such as walking up stairs, carrying in groceries, or lugging around a baby.
Getting outside to exercise is also great for people who live a sedentary lifestyle (which is most of us). In this society, we generally spend 8-10 hours a day sitting at a desk behind a computer, only to go home and spend the next 3-4 sitting on a couch watching television. Getting outside and getting active can do wonders for your mind and your spirit in addition to the health benefits for your body.
As with any exercise program, you should always check with your doctor before beginning. They can assess what your fitness level is and give you a starting point for your workout. Depending on your physical level, you may need to start out with a slow jog or even a very fast paced walk. If you are extremely over weight, walking will be easier on your legs and knees, as you lose weight and gain stamina you can increase your speed until you reach running. You can also set personal goals for yourself, such as finishing 1 mile in 15 minutes when you begin, and maybe increasing your speed until you can complete a mile in under 10 minutes. The pace you go at it completely up to you, and can be increased whenever you feel comfortable.
Make sure that you stretch before heading out to your run. You should start with a slow walk and then begin some leg stretches to warm up your muscles and avoid injury. While you should push yourself, don’t over do it. There is nothing worse then having to stop because you are recovering from an injury. Listen to your body and give yourself a day of rest in between cardiovascular workouts.
Sydney Garrison is an avid cyclist and sports enthusiast. She is also a partner in an online bike rack store.
More Fitness Articles
Pole Dance Fitness
The pole dance fitness routine has a number of steps. It can be done in different ways and can be done at home too. In this article, I am disclosing three of the pole dance fitness options.
It is not only an adventure in fitness, but also adds a new dimension to life. This involves the firming and toning to rediscover your own femininity. In the sequence of dance based exercises, choreography, it will take your self image to the new heights and it increases your appreciation of your natural body movement. You will curve your enthusiasm when you are learning how to tap and express your Core Sensuality in a dance. It is sexy and fun at the same time. The workout includes the Awakening, legs, abs, legs ii, feline section, discovery, traveling crawl and felinity dance.
In pole dance fitness you will go to the next level of sexy and imaginative workout, along with a hot door frame dance. Apart from this you will go through a series of dance based, super toning moves that will strengthen the confidence in you. You will warm up using a wall and learn how to walk using the feline poise. Every move is choreographed for the playful tease. It will take you through the new door to make you feel like a new you. The workout includes the Awakening, feline section, lower body, abs, sun series, discovery, travelling walk, felinity dance.
In pole dance fitness class you will learn how to build your muscles and master on a thin rope which is made of polished steel. You will learn the felinity floor warm up exercise and will be able to perform well. This stage is designed to introduce yourself to a new dimension of fitness and also feminine power.
One of the pole dance fitness tricks is the Flamingo style. This is the new craze in the exercise. In this, we are needed to have one leg on the pole side and bring up the other. This is called passé. Now, bring the other arm up, now your complete body comes to one side. You will be arching your body with the help of your abdominal muscles pulled together. Now bring in the other arm, and then you will plié front, then side, and then to back. Now go under your arm. Now shut your complete body back on to the pole.
Why wait until your gym starts offering Pole Dance Fitness when you can learn in the privacy of your own home. Anyone who wants to get in shape while having some fun can get a Free Exercise Band with this Pole Dance Fitness DVD.
Boxing For Fitness
When we look at fitness training there has been much that has changed over the years. Gyms have become more accessible for all sections of the public, with the benefits of a personal trainer being used by many. One area which has not changed is the use of boxing as an effective training technique, and in more recent times the introduction of non contact boxing for fitness.
Boxing, also called prize fighting or the sweet science, is formally structured for competition at both amateur and professional level. Bouts are categorized through weight division classifications. Competitive boxing takes great dedication from the athletes to compete as the consequences of unsuitable preparation can be devastating.
Through its stamped history and purist nature boxing provides a solid platform for exercise. The benefits of boxing for fitness are a plenty, with cardiovascular function, speed, power, agility, reaction time, strength, flexibility and coordination all variables of fitness which are trained, with weight loss and muscle tone being effective outcomes.
Before starting any exercise a full warm up should be completed to activate muscles and joints. The three main purposes of a warm are to increase body temperature as warmer muscles have more elasticity; elevate heart rate to allow as much oxygen rich blood to reach the muscles; lubricate the joints to increase range of movement. An effective warm up for boxing is 2.00 minute round of jump rope along with dynamic stretching.
Basic technique principles will need to be followed to enable an efficient workout.
Stance
Establish a comfortable position with body slightly side on, knees slightly bent, head facing forward with chin tucked in towards sternum. Feet will be 12 to 24 inches apart, back heel off the ground and weight on the balls of both feet. Toes should be pointing towards the left shoulder (for an orthodox- right handed boxer) of pad holder, bag or opponent. Both hands are at ear height, with left hand slightly more forward and elbows tucked into sides.
Jab
The jab for an orthodox boxer is a punch thrown with the left hand. Conduct an extension of the left hand, with the fist and forearm rotating, striking your target and then returning to the defensive position. Rotate at the waits with the left hip turning to the right, and back heel rocking off the ground as you throw the punch. Your head must not drift outside the boundaries of your feet as this would cause a loss of balance and therefore power. Remember to keep your right hand up when throwing a jab, as it will have a natural tendency to drop. A focus should be placed on speed when throwing a jab.
Right Cross
The cross for an orthodox boxer is a punch with the dominant right hand. Conduct an extension of the right hand, (like the jab) rotating your first and forearm, then hitting the intended target before returning to the original position. Rotate at the waist with the right hip turning forward and swivelling of the ball of feet. Try not to drop the right shoulder as it protects the chin, producing a powerful and long punch which is established from a snappy hip turn. Remember to keep your left hand up when throwing a right cross.
Uppercuts
Uppercuts, both left and right hand, are produced via coming out of a squatting like position, with arm flexed and palm of clinched fist facing the boxers own chest through the duration of punch.
Hooks
Hooks are predominantly thrown with the left hand of an orthodox boxer. The arm conducts a hooking motion with a focus on an almost full extension at the elbow- to create leverage- whilst maintaining the elbow in a high position. The fist maintains its position throughout the punch with attention being paid to the knuckle part of the glove connecting to the intended target- rather than an open hand, or slap.
The use of boxing for fitness can be completed through a series of drills and exercises or through rounds where the different punch combination’s and techniques are applied. This is either completed on a heavy bag or with a partner using hand pads.
Combination’s
A combination is a series of punches- or moves- conducted in a consecutive manner. Combination’s are a great way of training for coordination improvements- being a neurally challenging movement – a quality of fitness often overlooked, despite its vital importance. Combination’s can start with a simple Jab-Cross, and build up to a five punch succession of Jab-Cross-Left Uppercut-Cross-Left Hook. Here are some more suggested combination’s:
(All combination’s in relation to orthodox boxer)
Jab- Jab- Cross
Jab- Cross- Left Hook
Jab- Cross- Left Uppercut- Right Uppercut
Left Hook- Right Uppercut
Jab- Cross- Duck- Left Hook
Duck- Cross- Left Hook
High Left Hook- Low Left Hook- Cross
Pyramid
A boxing pyramid relates to a pyramid in volume of punches, for example: 10, 20, 30, 20, and 10. You can do this with any number, as well as variations of punches such as straights, uppercuts and hooks. Pyramid drills will not have an intense focus on technique as the previous combination punches; due to the high volumes of punches making a pyramid drill an aerobic based endurance exercise.
Circuit
Circuit training can be easily applied to a boxing style of training. It can include exercises not directly related to boxing or exclusively boxing exercises. An example of a boxing circuit would be:
Dumbbell punches x 20
Burpee x 10
Bag punching x 20
Star jumps x 20
Shadow punches x 20
Depending on session plan and time, you would be able to complete the circuit 2 to 5 times, with a 30 to 120 seconds break between laps.
Including the lower body
For an all over body workout it is simple to add lower body exercise to your boxing routine. Include 10 squats or star jumps between sets of combination’s, or a 10 meter lunge walk with 10 start jumps between levels of a boxing pyramid. While you are conducting the leg exercise your upper body is recovering and vice versa.
Rounds on the Pads
Rounds on the pads are best done with a partner or trainer who acts as the ‘boss’ by calling the shots. Your partner will randomly state a certain punches or combination’s through rounds of 1 to 4 minutes in duration. Initially the pad holder and boxer may start out with punches being verbally called out, and then as the partnership develops the boxer is able to throw punches as the pads are placed in specific positions.
Facilities & Equipment
An advantage of boxing fitness is the minimal facilities and equipment that is required. Equipment can start with your bare hands with the above listed drills and exercises conducted through shadow boxing. Further equipment can be utilised in boxing gloves, heavy bag, hand wraps and hand pads. Facilities used are generally a boxing gymnasium, aerobics room or undercover shed, however if these facilities are not readily available then training can be equally effective at an oval or park.
Whether you are training to be a boxer, an elite athlete, general fitness enthusiast or just looking to begin a form of training for cardiovascular improvement, weight loss and general well being then boxing fitness is your ideal solution. It may be seen as old fashioned however boxing fitness training is very much the original and still one of the best forms of fitness training.
Stone Active (http://www.stoneactive.com) is a one stop resource for fitness training information. The website is developed by international and award winning personal trainer Gavin Stone. The feature of Stone Active is the fitness video series which provides viewers with clear and concise concepts and ideas for fitness participants to include in their fitness training regime. Visit: http://www.stoneactive.com
More Fitness Articles
-SMALL.gif)
