How to Run! (Day2)

How to Run

 

HOW TO RUN: THE “TALK TEST”

The point isn’t to go as fast as you can or how far you can get in the running interval. The idea is to go slow and steady. You need to pass the “talk test”. That is you are able to speak in complete sentences while you are running at moderate intensity – or thereabouts.  If you can only respond in one-word grunts to your running buddy’s questions, you are running too fast. The main point is simply that you shouldn’t be gasping for air while running. You should be breathing deeply, but not be out of breath. YOU’RE NOT SPRINTING.

Don’t worry if running at that level feels like you’re going in slow motion. Every time you run, you will be fitter than the last time, which means you’ll be able to go faster while maintaining the same moderate intensity and passing the “talk test”. That is why you might see experienced runners running at an incredibly fast pace, but still talking to each other. They are running at moderate intensity, but because they are fit from practicing, they are going faster. If you are running alone, try humming a line or two of a favorite song to work out how intensely you’re running. 

Obviously, if you have a heart rate monitor, all of this is unnecessary. Generally you are able to pass the “talk test” at around 70% of maximum heart rate. Equally, if you can speak in paragraphs you’re going too slowly.

"THE BIG GYMNASIUM'S"FITNESS TIPS

   

HOW TO EXERCISE TO LOSE FAT

 

Build Muscle With Strength Training:

A common misconception among women, is that strength training will cause them to bulk up. This is rarely the case. Women don't produce enough of the hormone testosterone, to build the muscles that a man might build doing the same workout. So grab those dumbbells and different types of weights, ladies, and get pumping! Starting a strength-training program requires no special equipment and doesn't mean that you have to join a gym. Simple body weight exercises are effective. For example, combine push-ups with variations of the lunge and abdominal plank exercises, and you will develop strength in all of the major muscle groups of your body.

 

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( Day 1) How to Lose Lower Belly Fat – 10 Exercises to Tone the Lower Belly

How to Lose Lower Belly Fat – 10 Exercises to Tone the Lower Belly

 

  

The lower belly is one of those seriously frustrating body parts, and it’s not even an entire body part, it’s part of a body part – the lower bit of your tummy. This vexing semi-body part is the bane of anyone who’s lost weight, toned up, put in the hard work, done everything right, but just can’t seem to shift that lower belly bulge. Arrgh! That little belly bulge standing between you and a flat tummy. It is a tricky problem, but a fixable one.

LOWER AB EXERCISES

1. ROLL UP

 

 

EXERCISE MOVEMENT

• Lie on your back with your legs straight on the ground.
• Extend your arms over and behind your head to the point just before your torso starts to lift off the floor. Your torso should be in contact with the mat. This is your starting position.
• Inhale, curling your upper body off the floor and reaching your arms toward the ceiling, exhale about halfway up, continuing rolling forward reaching all the way to your toes.
• Inhale, reversing the movement and exhale half way through the movement to return to your starting position.

2. STRAIGHT LEG RAISE

 

 

EXERCISE MOVEMENT

• Lie on your back with your legs straight, lock your knees and push the small of your back down to the ground. Point your toes towards the wall, and place your hands under your butt with your palms facing down. This is your starting position.

• Inhale and raise both your legs straight up towards the ceiling, until they form a right angle with your torso. Inhale and tighten your abs.

• Exhale and slowly lower your legs to just above the ground (approximately 4 inches – you want to lower your legs as much as you can without lifting the small of your back. You want to keep the small of your back pressed to the floor. Repeat 10 times.

3. HIP LIFT

 

 

 EXERCISE MOVEMENT

• Raise both legs up toward the ceiling so that they are perpendicular to your torso and steady yourself by extending your arms out away from your sides on the floor with your palms facing downwards. This is your starting position.
• Inhale and pull your belly button in to your spine. Curl your hips toward your torso as you exhale, lifting your hips a few inches off the floor keeping your legs straight.
• Breathe in as you slowly lower your hips to the ground.
• Repeat 10 times.

 

"THE BIG GYMNASIUM'S" DAILY FITNESS TIPS

(Weight Loss Tips)

Rules of Weight Loss: 
To lose one pound of fat, you must burn approximately 3500 calories over and above what you already burn doing daily activities. That sounds like a lot of calories and you certainly wouldn't want to try to burn 3500 calories in one day. However, by taking it step-by-step, you can determine just what you need to do each day to burn or cut out those extra calories.  

Tomorrow: A step by step process for getting started.

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