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Fitness: Easy as ABCD
Fitness: Easy as ABCD
(A) 20 minute sprints or intervals. Get yourself into an oxygen deficit.
(B) 30 minute cardio + load bearing activities. Jumps, lunges, presses, raises, dead lifts, clings.
(C) 10 minute light cardio
(D) 20 minute stretch. Can be spread throughout the day in 3 packets.
Why can't I just go for a run?
Long runs are good to encourage the body to make more mitochondria. But the wear and tear on joints isn't worth it.
Also, when muscles rely on glucose for energy, they will rapidly utilize fermentative pathways to produce ATP (energy).
Calcium ions flux is required for muscle action, which can be pulled from bones, leading to osteoporosis.
Why can't I just walk?
Because there is little cardiovascular benefit. Although there is fat-burning after 30 minutes. Usually it takes 45 minutes to tap fat reserves because of localization of fat stores in the body.
Why sprints?
Because the short bursts of anaerobiosis ecnourage fat mobilization to glucose and entry into the TCA cycle rather than fermentation.
Why load-bearing exercises?
Wolff's law states that bone in a healthy person or animal will adapt to the loads it is placed under. These activities encourage calcium deposition into bones rather than calcium depletion from bones.
Desiree Davila, 28, finished second in the 26.2-mile race in two hours, 25 minutes, 55 seconds to earn her ticket to London. She is 5 foot 2 inches. She placed second in last year’s Boston Marathon. It was the fastest time ever recorded in the fabled race by a U.S. woman. Davila has competed in six marathons — each faster than the last.
4 weeks to a slimmer, sexier you: you're 30 days away from a leaner, firmer body and you don't need a gym or weights to get it
4 weeks to a slimmer, sexier you: you're 30 days away from a leaner, firmer body and you don't need a gym or weights to get it
by Carey Rossi
by Carey Rossi
FindArticles / Health / Shape / Sept, 2009
HOW IT WORKS Three times a week on nonconsecutive days, warm up by walking for 3 minutes. Take it to a jog for 5 minutes, then do each move for 60 seconds in order. Run, climb stairs, or jump rope for 1 minute between exercises. Cool down by walking for 5 minutes.
Unlike a cardio-only session, this routine builds metabolism-boosting muscle too.
YOU'LL NEED A stopwatch or view of a clock with a second hand, a set of stairs, and a handled resistance tube.
1 hockey step-up
WORKS LEGS AND BUTT
* Stand facing a set of stairs with feet hip-width apart and hands on hips. Bend left knee slightly and place right foot on the second step to the left of your left leg (step across your body) [A]. Straighten right leg as you bring left foot up next to right [B]. Step left foot down, then right, and repeat for 30 seconds; switch sides.
2 cross-country ski
WORKS BACK, SHOULDERS, BUTT, LEGS, AND ABS
* Anchor the center of a resistance tube high on a sturdy object and stand facing it, feet hip-width apart. Hold a handle in each hand, arms extended up at a slight diagonal in front of you and palms facing the ground (band should be taut), then squat so arms are in line with torso. Keeping arms straight but not locked, pull right handle down to your side [A]. Return to starting position as you repeat with left arm [B]. Continue alternating sides.
3 shuffle lunge
WORKS LEGS, BUTT, AND CORE
* Stand with feet hip-width apart and hands behind head, elbows wide. Lunge forward with left leg until left thigh is parallel to the ground [A]. Straighten legs and hop forward onto right foot, raising left foot just off the ground [B]. Lunge forward again with left foot. Repeat for 30 seconds, then switch sides.
4 down and up
WORKS CORE AND ARMS
* Get in push-up position [A]. Lower right forearm to the ground, then left forearm, keeping hands in fists and palms facing each other [B]. Place right palm on the ground, then left. Straighten arms to return to starting position: repeat.
5 squat forward kick
WORKS LEGS, BUTT, AND CORE
* Stand with feet shoulder-width apart, place hands behind head with elbows wide, and squat [A]. Kick forward with right leg, foot flexed [B], then place right foot on the ground in front of you. Staying in a squat, transfer your weight to your right leg and kick forward with your left. Continue, alternating legs with each step.
6 overhead band throw
WORKS CORE, BACK, AND SHOULDERS
* Anchor one end of a resistance tube around a sturdy object at ankle height and stand with your left side next to it, feet wide and knees slightly bent. Grasp the handle with hands at hip height at left side, torso turned to the left and elbows slightly bent (band should be taut) [A]. Pull the handle in an arc over your head, then down toward right knee as you pivot on left foot and rotate torso to the right [B]. Reverse motion to return to starting position. Repeat for 30 seconds, then switch sides.
7 low crawl
WORKS LEGS, BUTT, CORE, SHOULDERS, ARMS, AND CHEST
* Get in push-up position on the ground, wrists aligned under shoulders. Step right foot toward right hand as you move left hand forward [A]. Repeat, this time moving left foot and right hand forward [B]. Continue, switching sides on every crawl.
8 stairway side lunge
WORKS BUTT AND LEGS
* Stand with right side next to a stairway, hands on hips [A]. Step right foot onto the second step and bend right knee as you bring hands in front of chest [B]. Straighten right leg as you step left foot beside it. Repeat 4 times, then switch lead foot. Jog down the stairs and repeat.
9 side plank with knee drive
WORKS CORE AND ARMS
* Lie on right side with legs extended and right forearm on the ground, elbow under shoulder. Place left hand behind head, elbow pointing up, and raise hips so body is aligned from shoulders to feet [A]. Pull left knee toward chest [B]. Return to starting position, keeping hips raised the entire time. Repeat for 30 seconds, then switch sides.
COPYRIGHT 2009 Weider Publications
COPYRIGHT 2009 Gale, Cengage Learning
I wrote these exercises on a 3" x 5" notecard and took the band with me on a trip, so this workout is totally adaptable for travel when you're away from your neighborhood. At first, I thought the workout was designed to be impossible but I really noticed a difference at the end of the month and I looked great in my Halloween costume!
RELATED ARTICLE: torch 600 calories IN 1 HOUR!
Twice a week, do the "Torch 600 Calories in 1 Hour!" cardio plan.
During this routine, you'll alternate working at a high intensity and a moderate one, gradually pushing yourself more during those challenging intervals until they're at an all-out effort. "This type of aerobic workout doesn't just burn fat, it improves your endurance and strengthens your heart and lungs too," says coach Erik Pence. "That means after a few weeks, you'll be able to work out harder with less effort--making it even easier to burn calories."
HOW IT WORKS Follow this plan on any cardio machine or do it outside. To increase the intensity, add resistance, incline, or speed.
TOTAL TIME 60 minutes
CALORIES BURNED 550-650 *
your get-lean cardio plan MINUTES WHAT TO DO RPE ** 0-5 Warm up 3-4 5-7 Increase intensity to moderately hard 7 7-9 Decrease intensity to moderate 5 9-25 Repeat minutes 5-9 four times 5-7 25-27 Increase intensity to hard 8 27-29 Decrease intensity to moderate 5 29-49 Repeat minutes 25-29 five times 5-8 49-50 Increase intensity to all-out effort 9-10 50-52 Decrease intensity to moderate 5 52-55 Repeat minutes 49-52 5-10 55-60 Cool down 3-4 * Calorie burn is based on a 145-pound woman. ** See below for RPE chart.
STEP IT UP!
Running stairs firms your glutes and boosts your calorie burn by 50 percent
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