Monthly Archives: April 2016

Tips for Treadmill Workouts

Interval training can be done using any physical activity. Interval training basically is a combination of different intensity levels involved in a workout. In a regular workout, a person will do warm up then do some high intensity workout and finally cool off. If you look at the line diagram of such a workout, you will see a pyramid shape. However, interval training is more like an up and down workout. It involves using low intensity then high intensity then again low intensity and so on…

So, how are interval treadmill workouts better than regular workouts on the treadmill?

  • They are better because, they prevent boredom, as a regular workout on treadmill can be monotonous.
  • They are better because they keep you going on and on without letting your mind drift off, as you will be always touching the controls or performing workout at different paces.
  • They are better because they help in faster weight loss.
  • They are better because they allow you to train your body better.
  • They are better because they help you train both the aerobic and anaerobic system.
  • They are better because your body will begin to give more oxygen to the working muscles, and the muscles will become more resistant to the lactic acid storage.

    This was what is interval training in short and how a workout of interval training on the treadmill is better. Here are two sample workouts which you can use train yourself using interval workouts on the treadmill.

    Sample Workouts

    If you are new to using treadmill then explore the inbuilt interval workout in the treadmill. You can change settings and start your interval training workout on the treadmill without having to change the controls manually. This gives ease of mind. However, using a high intensity interval treadmill workout can be risky as you will not be aware sometimes of the automatic speed or incline shifts. If this is the case then here are two sample workouts which you can use.

Sample Workout Using Incline Controls
This is again beginner’s workout. Once you have build up stamina, you can make changes in your program. You can make an interval as low as 30 seconds and increase the incline and speed as much as you can tolerate. But, make sure you have adequate and proper rest phases too.

  • Warm up for 5 minutes by walking at 4.5 kmph at 2% incline.
  • Jog for 2 minutes at speed 6.5 kmph at 6% incline.
  • Speed walk for 2 minutes at 5 kmph at 4% incline.
  • Jog for 2 minutes at speed 6.5 kmph at 6% incline.
  • Speed walk for 2 minutes at 5 kmph at 4% incline.
  • Jog for 2 minutes at speed 6.5 kmph at 6% incline.
  • Speed walk for 2 minutes at 5 kmph at 4% incline.
  • Jog for 2 minutes at speed 6.5 kmph at 6% incline.
  • Speed walk for 2 minutes at 5 kmph at 4% incline.
  • Jog for 2 minutes at speed 6.5 kmph at 6% incline.
  • Cool down for 5 minutes by walking at 4.5 kmph at 2% incline.

Sample Workout Using Speed Controls
This is a beginners workout. This is a steady up and down workout, and can help you lose weight. If you want to further push it, then consider going for a pyramid interval training workout on the treadmill.

  • Warm up for 5 minutes by walking at 4.5 kmph.
  • Jog for 2 minutes at 6 kmph.
  • Run for 2 minutes at 8.5 kmph.
  • Jog for 2 minutes at 6 kmph.
  • Run for 2 minutes at 8.5 kmph.
  • Jog for 2 minutes at 6 kmph.
  • Run for 2 minutes at 8.5 kmph.
  • Jog for 2 minutes at 6 kmph.
  • Run for 2 minutes at 8.5 kmph.
  • Jog for 2 minutes at 6 kmph.
  • Cool down for 5 minutes by walking at 4.5 kmph.

So, now that you understand the basics of interval workouts and how to go about it, you can use the above sample workout or an inbuilt interval training workout mode and enjoy doing it. I am sure after just one session of interval training on treadmill you will be sweating really hard and will feel good with the energy boost that the workout brings

Tips to Run Faster and Longer

Running doesn’t just form the basic of various outdoor sports, but is also considered one of the most important components of fitness training. Long-distance running and sprinting, both have their own benefits. Based on this, experts suggest that combining both can help you enhance your fitness. Easier said than done though!

To run fast continuously for a long time, you need to strike a balance between your speed and distance. You might cover a distance of 100 m in 12 seconds, but it won’t be possible for you to run at the same speed for 1000 m. If your goal is 1000 m, you will have to cut down on speed and preserve your stamina. The magic word here is ‘stamina’. If you have a good stamina, you will be able to cover 1000 m at a considerable speed; though not the speed at which you would cover 100 m, considerably fast nevertheless.

Tips to Run Faster and Longer
The most important thing to do before indulging in any sort of physical activity is to warm up. The easiest way to do this, is to start with simple jogging and follow it up with stretching exercises. This will ensure that you don’t suffer from any cramps or muscle tears.

Proper Running Technique

In your quest to run faster for a longer duration, the running technique you use and your body posture will play a crucial role by helping you conserve energy. The correct body posture while running includes keeping your head and torso straight and shoulders loose. The latter will facilitate free movement of arms.

You should also keep a track of the number of strides you take per minute. Just measure the number of times your right foot hits the ground and multiply it by two. Over the period, try to increase the number of strides. As you increase the number of strides, your confidence will also be bolstered and that, in turn, will take you a few ‘strides’ closer to your goal.

Some people are of the opinion that it is better to take longer strides, as it helps to cover more distance. The fact, however, is that longer strides do more harm than good. For instance, when you take a long stride, you hit the ground with your heel and that makes you vulnerable to injuries. If running has earned a bad repute, it is because of these injuries. Instead, you should lean your body forward while running; it will help you keep the strides small and prevent impact injuries.

If you can’t stop landing on your heels, you can give barefoot running (or barefoot-inspired footwear for that matter) a try. With no artificial cushioning, the ball of the foot will come in contact with the ground. This will provide a smooth, springy action and ensure that you don’t get injured.

Proper Breathing Technique

It’s not just important to master the right technique of running, but is also important to master the right technique of breathing. And the right technique is to breathe in through your nose and breathe out through your mouth. Many runners prefer 3:2 ratio of breathing while running, wherein they inhale for three steps and exhale for the subsequent two.

After you cover a considerable distance at a high speed, your breathing pattern will automatically change to 2:1, wherein you will inhale for two steps and exhale for one step.

Some Training Tips

  • The ability to run faster and longer will not develop overnight. You will have to put in a lot of hard work for the same. Regular training is the key if you want to improve your stamina. Once you get well-versed with this rule of the thumb, the task will become easy.
  • nitially, you will find it difficult to cover a long distance when you are running fast. So, on the first day, make a note of the time you take to cover a specific distance and gradually try to better the same by increasing your speed and the distance to be covered. By resorting to this method, you will be able to increase your stamina as well as average speed.
  • Ideally, you shouldn’t increase your speed by more than 10 percent a week. With time you can add variations to your training to increase your resistance level by either training on some incline or in sand.
  •  When you focus on speed and distance, you cannot afford to ignore your diet. You must have come across people who say that running on an empty stomach promotes weight loss, however, there is no concrete evidence to back that claim. A tried and tested method is to load yourself with carbs an hour before you set out. And if you intend to be on the road for more than an hour, do carry some carbs along.

If you want to make things more meaningful, you can start monitoring your speed and try to beat your own timing. Like we said in the beginning, there are no shortcuts to success. The only key to success is hard work; rigorous training to be precise.

Tips and Trick Parkour

Parkour is a discipline which requires a strong body and an impeccable fitness training regime. I’m sure the first question in your mind at this point is how to do Parkour? Well, basic Parkour movements include jumps, flips, vaults, spins, etc., in order to evade as many physical obstructions that come in one’s way. Parkour training exercises are draining and only a determined person can do them. A male Parkour artist is called a traceur and a female artist is called a traceuse.

History of Parkour

Parkour can be traced back to more than a century ago when Georges Hebert, a naval officer in France, devised his own method of physical education combining a natural method of exercise with an influence of ancient Greek gymnasia, to efficaciously overcome obstacles. This was known as Herbertism. The techniques were then improvised by David Belle, a French gymnast and stuntman. Read on to get information on how to do Parkour.

Parkour Moves for Beginners

The fundamental moves of Parkour, as mentioned earlier, include jumps, flips, vaults, spins, etc. Given below are descriptions of some parkour moves for beginners.

Turn vault: This move is used to perform the most basic jump in Parkour to help the traceur cross a high obstacle.

Method: To perform a turn vault, the traceur must place his hands on the obstacle and lift his body in a circular motion over the obstacle.

Parkour Jump: This move helps the traceur to jump from a height. For instance, a tall wall or a high ledge. Ensure that you can jump off from the height easily even without using a parkour move (for safety).

Method: Jump upwards and keep your body straight with your knees near your chest. When you jump, make sure that your toes remain pointed. Land on the ground on the balls of your feet with your knees bent. When you touch the ground, bend your knees up to 90 degrees and perform a diagonal roll (alternate shoulder and lower back, e.g. right shoulder to lower left back) by shifting your body weight forward.

Backflip: This move is an important one as it is a requirement for more advanced parkour moves.

Method: Select a place where you have enough room to move around. Stand on a spot that is at the center of the place. Take a high jump on the spot. Flip your body and make sure you land on the same spot from where you jumped. Ensure that you don’t jump backwards as this may hamper the execution of the flip.

Front flip: This move requires minimal effort and most traceurs perform it just for fun.

Method: This move requires you to jump off a flight of stairs. So select the flight that you will be using. Stand at the top of the flight and walk towards the steps with force. Lift your arms up and stamp the ground with both your feet. Rise slightly, push your arms forward and tuck yourself into a ball as you flip down the stairs. Land softly on the balls of your feet and roll over to absorb the effect of the landing.

Wall spin: The traceur uses this move to spin and flip off a wall.

Method: Walk towards the wall with small, measured steps. Reach out for the wall with your hands while stamping the ground with both feet. Keep your left hand pointed to the ground and your right arm on the wall. Curl yourself into a fetal position while executing a flip on your left arm that is stretched outwards. Take off your right arm from the wall and land smoothly (on the balls of the feet).

Training Tips for Marathon

People tend to think that running a marathon is impossible. However, if you train yourself properly and also focus on nutrition and overall well-being, it is entirely possible. If you work towards building yourself up to running 26.2 miles, it will be difficult, but you can do it.

Find a Training Program
Marathon training will take up a good portion of your life, especially when you do training runs that go for 20 or more miles. These runs can take hours, and you can expect to be exhausted when you are finished with them, making you useless for the rest of the day. It is important then, to find a training program you can live with. Good training programs scaffold, or build on themselves. You should be running about four days a week, with three shorter runs and one longer run. When you start out, you will be running short runs for three days with a longer run on the fourth. During your training, these shorter runs will get longer, as well as the long runs too. This means that eventually you will be running 20 miles or more on some days. If your training program demands you to run 20 miles on a day you work, you may not be able to accomplish it. Choose a program that works with your schedule, and you will be much more successful.

Treadmill versus Outside
Since you will be running the marathon outside, you will want to do much of your training outside. However, you don’t want to run in the rain because this can ruin your shoes and add unnecessary weight in the form of water on your clothes. It can also be a miserable experience to run very far in the rain. If it’s raining, you can combine outdoor running with treadmill running, or run all of it on a treadmill. It’s also possible for you to run the next day, which you must.

Nutrition
Proper nutrition is just as important as training. If your body isn’t fueled, you won’t be able to keep going. Carbs and protein are very important, as well as energy bars and other aids while you are running. Be sure to drink sports drinks and water, as you don’t want to dehydrate. Also, eat when you are hungry. Training for a marathon will burn many extra calories, so if you are feeling hungry, you probably need more food than you’re used to eating.

Rest Days
Rest days are as important as training days. If you don’t rest, your body will not be able to heal itself and you won’t be able to run for very long. In fact, you can risk injury if you run too much. If you must be active, cross-training such as walking or weightlifting can give you a workout without straining the muscles you need for running.

Support of Family and Friends
Never underestimate the support of your family and friends. As you are running, your family is at home carrying out your responsibilities. They will help you cook the food you need and take care of things around the house, while you are training. They will also cheer you on, if you ask them to. Do not forget this; moral support is just as important as anything you could do to train for the event. Be sure to thank those who were there for you. Training for a marathon can be hard on family members too, but it never hurts to show your appreciation.