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.

 

http://www.superskinnyme.com/how_to_run.html 

 500 Calorie Treadmill Workout

Missed a workout? Want to up the ante? Got to lose weight fast? This boredom busting treadmill workout is designed to burn a whopping 500+ calories and boost cardiovascular fitness. This 60 minute treadmill plan, combines is an interval workout, that will keep you on your toes. Interval workouts are challenging and make for great weight loss workouts, as they keep metabolism elevated long after you’ve completed the workout. In other words, after you’ve burnt 500+ calories during this workout, you will still continue to burn calories for up to 48hrs afterwards!

 

 

This treadmill plan is made up of 4 phases:

1. 10 minute warm-up.

2. Alternating intervals of 30 second all out sprints and 60 seconds of recovery jogging. During this phase aim to run as fast as you can for 30 seconds. If  you are a beginner runner/ can’t run 7.5 mph, start at slower and build up speed, or shorten the sprint interval to 20 seconds. As you get stronger, increase the speed to 7.5 mph or more.

3. Alternating intervals of running and recovery jogging. Again, if running at 6.5 mph is too challenging, start slower and build your speed as your cardiovascular fitness increases. Equally, if you feel 6.5 mph feels too slow, by all means increase the speed.

4. 5 minute cool down.

	TIME	RUNNING PLAN	RPE*
PHASE 1	0:00-9:30	Warm-up 3.5 – 5.0 mph	1-3
PHASE 2	9:30–10:00	Sprint (your best effort) at 7.5 mph	8-10
	10:00–11:00	Jog at 5.0 mph	4-6
	11:00–11:30	Sprint at 7.5 mph	8-10
	11:30-12:30	Jog at 5.0 mph	4-6
	12:30-13:00	Sprint at 7.5 mph	8-10
	13:00-17:00	Jog at 5.0 mph	4-6
PHASE 3	17:00–27:00	Run at 6.5 mph	7-8
	27:00–31:00	Jog at 5.0 mph	4-6
	31:00–35:00	Run at 6.5 mph	7-8
	35:00–39:00	Jog at 5.0 mph	4-6
	39:00–43:00	Run at 6.5 mph	7-8
	43:00-47:00	Jog at 5.0 mph	4-6
	47:00-51:00	Run at 6.5 mph	7-8
	51:00-55:00	Jog at 5.0 mph	4-6
PHASE 4	55:00–60:00	Gradually slow pace to cool down at jog/walk	1-3

*RPE stands for rating of perceived exertion that uses a scale of 1 – 10 to estimate exercise intensity.

 

Tip! Set the incline on the treadmill to 1%. Running on the treadmill is easier than  running outdoors because of the lack of  wind resistance and the flat, unchanging surface of the treadmill. Also, when you’re running on the treadmill it does help hurtle you forward. Setting the incline to 1% better simulates outdoor running conditions.

Still, if you’re a beginner runner you may want to start with 0% – 0.5% incline to get started and move up to 1% as you get stronger. If you regularly run on the treadmill at 0% incline, increasing it to 1% will  help you transition to outdoor running, if you plan on moving your workout outside.

The Big Gymnasium's Daily Fitness Tips 

(Golden Weight Loss Tips)

Running:The very best piece of advice I can give you, when beginning a running exercise program; is to take it at a comfortable pace. Even if you do have a background in running, don’t try and do a 30 minute run in the very first week. Alternatively, build up gradually. You’re going to enjoy the fitness plan more; if you’re doing comfortable runs and you will soon discover that you reach your end goal sooner.


http://www.superskinnyme.com/500-calorie-workout-treadmill-running.html