Posts Tagged ‘running’

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Sunday Workout Motivational Video

April 10, 2011

If your having trouble getting motivated today watch this video &  turn it up LOUD…

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Beautiful Beach Body – Week2

March 29, 2011

Legs 11

If you’re looking for those perfect pins to display in shorts this summer, then look no further than SuperFitDirect’s leg exercises below. If you train your legs with these exercises 2-3 times per week and work to improve the amount of sets and reps you can do as well as the weight, your legs will shape and tone up in time for summer. To burn of fat from legs you need to also incorporate the exercises with some cardiovascular exercises such as running, cycling or an exercise class.

Equipment

A light free weight

Body ball

Yoga Mat

Chair

Inner Thigh Squeeze – (Inner Thighs)  2 sets of 20 reps

Place both hands and knees on your body ball, keep your feet on the floor for balance. Most of your bodyweight should be resting on the ball. Squeeze your knees together into the ball, hold this squeeze position for a second before relaxing but knees in contact with the ball. Repeat for remaining reps.

Side Lunge to Touch -(Inner and outer thighs)  10 reps alternating legs.

Stand with both feet together and your hands by your side. Take a large step to your right, when you place your right foot down, bend your knee and push your bum back as you lower your foot to the ground Once your right thigh is almost parallel to the floor, bend forward and touch your right shin with both hands then, push back up to your starting position and repeat on your left leg.

Perfect pins -(Thighs)   1 minute

Lie on your side and support your head with one hand. Lift your top leg and place you foot onto a chair. Very slowly, lift the lower leg to touch the underside of the chair, hold for a few seconds, lower several inches, then lift straight back. Continue for 30 seconds then switch legs and repeat.

Thigh and Calf squat – (Hips,thigh,calves and bottom) -2 sets of 20 reps

Stand with your feet slightly wider than shoulder width apart, toes pointing out at 45 degrees. Put your hands on your hips. Bend your knees to 45 degrees and lift your heels off the floor, while squeezing your bottom tight. Slowly lower your heels back and straighten your legs.

Calf raise with dumbbells – (Calves and ankles) 2 sets of 20 reps

Stand with your feet hip -width apart with a dumbbell in each hand. Raise yourself into your tiptoes, keeping your weight evenly distributed between your big toe and little toe on each foot. Slowly lower your heels back to the ground.

Side leg lift- (outer thighs)

Lie on your side in a straight line with your leg on top of the other. Lift your top leg up towards the ceiling and then lower it with control. Pull your tummy into your spine and squeeze your bottom throughout the exercise. Repeat on the other side.

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Outdoors in Spring, the perfect exercise combo!

March 24, 2011

Regular exercise is useful for lowering stress and anxiety, which can result in sleep problems.

Exercising outdoors increases levels of vitmain D in the body which helps modulate your production of melatonin. Now the evenings are getting longer and spring has offically sprung, let us know your favoutire outdoor exercise that you can not wait to get started once again.

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Arnold Schwarzenegger Fitness Q&A

March 22, 2011

Check out this video of Arnie’s Fitness Q&A some years ago…some excellent words of advive!

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Lose weight with this Elliptical training program

March 19, 2011

If you are looking for an entire body workout, which burns plenty of calories without the impact of the treadmill or running, then have a go on a elliptical trainer.

The elliptical trainer is a great cardio workout, it combines the movements and benefits of hiking, cross country skiing and biking, what makes the trainer unique is the combined upper and lower body workout. Muscles such as quadriceps, hamstrings, glutes, chest, back, triceps and biceps are all used during the workout. If you are looking to lose weight then you should ideally work out using the elliptical trainer 3 to 4 times a week in order to see maximum results.

If you have not used an elliptical trainer before or have not exercised for a while start off by following our beginners 15 minute plan. When you are comfortable with this exercise plan then stretch yourself again by increasing your workout time to 20 minutes, continue to increase your workout time by five minutes until you are working out for 30 minutes continuous.

Warm up on the elliptical trainer for 3-4 minutes with a steady movement. Stand upright on the trainer with your shoulders relaxed and with your stomach tight. Share the load between pushing and pulling with either side of your body and work your arms and legs evenly. During your workout keep your hips and shoulders forwards, make sure your do not start rolling your shoulders from side to side or swaying too much at the hips.

15 minute Plan for Beginners –Calories burnt = 75

1)      3 minutes at a comfortable level

2)      3 minutes increasing level by 1

3)      3 minutes increasing level by 2

4)      Repeat step 2

5)      3 minutes at a comfortable level

20 minute Plan For Intermediates – Calories burnt = 150

1)      3 minutes at a comfortable level

2)      3 minutes increasing level by 2

3)      3 minutes increasing level by 3

4)      3 minutes increasing level by 4

5)      Repeat step 3

6)      Repeat step 2

7)      2 minutes at comfortable level

30 minute Plan For Intermediates plus  – Calories burnt = 200

1)      2 minutes at a comfortable level

2)      2 minutes increasing level by 1

3)      2 minutes  increasing level by 2

4)      2 minutes by increasing level by 3

5)      2 minutes at a comfortable level

6)      Repeat step 1 -4

7)      2 minutes by increasing level  by 4

8)      2 minutes at a comfortable level

9)      2 minutes by increasing level by 1

10)   2 minutes by increasing level by 2

11)   2 minutes by increasing level by 3

12)   2 minutes by increasing level by 4

13)   2 minutes by increasing level by 5

After you have finished your 15/20 or 30 minute workout plan cool down on the elliptical trainer with 3-4 minutes of steady movement. Take deep breaths in through your nose and out through your mouth to help your recovery.

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Top Ten Tips to Remember When Exercising

March 13, 2011

1)      Never exercise on an empty stomach, your body needs fuel.

2)      Always warm up before you start ANY exercise.

3)      Remember to drink plenty of water – Staying hydrated when exercising is essential in order for your body to perform to its best ability.

4)      Start gently and gradually warm up, you do not want to shock your body or worse still injury it.

5)      Put on some motivating music when exercising, this will help to get yourself into a positive frame of mind –You can achieve ANYTHING.

6)      Never exercise if you’re feeling ill or carry on exercising if you feel pain of any kind –listen to your body if it needs rest, you should never ignore this.

7)      If you are exercising outside (running etc.) try to go with a buddy, wear bright and reflective clothing, carry a mobile phone and let someone know the route you will be taking.

8)      Plan your week ahead, whether  your exercising in a gym, at home, a class or outside, specify at the beginning of each week which days/nights you will exercising. That way if you have planned for it you will be more likely to be successful in doing it.

9)      You should always finish off exercising with a cool down and stretches.

10)    Don’t worry if you miss a workout session, stay focused and continue with your work out plan for the next day.

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Music to Power You Through…

March 10, 2011

We’re talking music &  want to know which tunes ‘Push you through the barrier’.

Whether your doing a 15km run and hit the wall, a hill climb program on the bicycle or the last 10 reps of your weights program. What song or songs power you through your workout??