Another great workout for you to do on your own over the holidays! Pick your favorite way to do cardio and try the following… It isn’t a white wonderland here in sunny California, but we can pretend! 🙂
RUNNING IN A WINTER WONDERLAND
Run 3 miles (or Bike 8 miles, Elliptical 2 miles, Walk 2 miles, or Row 6000m)
After every ½ mile do the following… (If biking do every 2 miles)
100 Jumping Jacks
25ea Oblique Crunch(lie on your back, let your knees fall to one side, and crunch straight up so your shoulders come off the ground)
Now that you are convinced that intervals truly are THE GREATEST, try this amazing interval workout. It can be done on the treadmill, bike, elliptical, row machine, etc. or even outside via running up and down hills or changing the pace of your run! Work it ladies and gents!
CARDIO INTERVALS 5 min walk/jog warm-up
1 min RUN (as fast as you can go!) 1 min jog/walk/or rest 2 min moderate effort (about 60-70% your max) 1 minute jog/walk/or rest (Repeat 4-5 times)
Happy Tuesday! I’m starting something new this week, every Tuesday I’m going to post some sort of fitness tip! Today let’s briefly discuss running on the treadmill vs. outdoors, read on to expand your brain and knowledge!
First of all, both are great forms of cardiovascular exercise! Running is not for everyone, nor is it the only type of exercise you should do, but it is great to incorporate into your routine. Here are a few cool facts about indoor and outdoor running:
Walking or running indoors requires less effort than moving at the same speed outdoors (According to a study published in the Journal of Strength and Conditioning Research). This is due to factors such as wind and uneven terrain. A breeze of 9mph can increase energy expenditure by about 5%, and an uneven surface can up expenditure 10%!
According to the same study, increasing a treadmill’s incline to 3% most closely resembles the energy output of an outdoor run (without any hills).
To replicate an outdoor track, elevate your treadmill to 1% incline. (A track is level and usually an even surface – that’s why only 1% grade on a treadmill effectively mimics your energy output on a track)
Running uphill activates 9% more muscle each stride compared to exercising at the same intensity on level ground (Researchers at the University of Georgia)
The impact of running on a treadmill can be very hard on our very important knee joints, but did you know that increasing the incline just 3% can decrease joint shock by 24%! (Medicine & Science in Sports & Exercise)
Well now you can say you learned something today! Questions? Thoughts? Let me know 🙂
Sometimes we just need some fresh air. Need time to yourself? Need to de-stress? Think about life? (Or maybe you just ate three of those delicious brownies I just posted ;)) Go on a run or walk!
Treat yourself to some time out in nature, appreciating what’s around you. Whether it is a 5 mile run or a 1 mile walk, do it! You’ll feel so much better afterwards 🙂 It’s great exercise and its good for the soul.
TIP: If you run or walk a mile a day for 26 days in a row, then you have completed a MARATHON, try to do this for the month of October!