Get Fit Quick Tip:

Start a Running Program!

So you’re interested in running to help your fitness? A common mistake of many beginning runners is doing too much too soon. Here’s how to get started effectively and safely:

Start with walk/jog intervals. Perform a walking warm up for 10 minutes, then start with 3-5, 10-30 second jogging intervals followed by 1-2 minute walking recovery intervals, complete your workout with a 10 minute walking cool down.

Wear running shoes. Go to your local sporting goods store and ask about running-specific shoes. Proper footwear is essential with high-impact fitness.

Listen to your body. When beginning a running program, listen to your body and level of soreness. Muscle aches are okay when starting new exercise, consistent pain is not.

*Consult your physician before beginning exercise.

Interested in Running?

Question: I have 10 minutes in the morning and 10 minutes in the evening to do exercises at home. What should I do to make the best use of my time?

Answer:
Being short on time is NEVER a good excuse not to get in a workout. Case and point – Tabatas. Tabatas are a 4 minute version of High Intensity Interval Training (HIIT). A Tabata “cycle” means working at a hard intensity for 20 seconds and the resting or working at a light intensity for 10 seconds. Repeat this 20 seconds “work”, 10 seconds “rest” protocol for a total of 8 cycles and the workout is complete! Tabatas training can be used during cardio or strength training routines. Here are 2 great examples of Tabatas that may be completed in 10 minutes – one may be done in the morning and one may be done in the evening.

Running Cardio Tabata
Warm up by walking at a moderate pace for 3 minutes
Sprint for 20 seconds
Completely rest or walk for 10 seconds
Repeat this for a total of 8 times
Cool down by walking for 3 minutes

Cardio Tabata workouts may be accomplished outdoors, as well as on any piece of cardio equipment. For an effective workout, the 20 second-working phase should be at an intense level where it’d be difficult to sustain this level for longer than 20 seconds.

Strength Tabata
Warm up for 3 minutes
Squat and Press for 20 seconds
10 seconds rest
Pushups for 20 seconds
10 seconds rest
Alternating Reverse Lunge with Bicep Curl for 20 seconds
10 seconds rest
Bench Dips for 20 seconds
10 seconds rest
Squat and Press for 20 seconds
10 seconds rest
Pushups for 20 seconds
10 seconds rest
Alternating Reverse Lunge with Bicep Curl for 20 seconds
10 seconds rest
Bench Dips for 20 seconds
10 seconds rest
Cool down for 3 minutes
 
Tera Busker is an ACE Certified Personal Trainer and owner of Fitness To Go, an exclusive In Home & Private Studio Personal Training Service based out of Roberts, WI. www.fitnesstogo.net

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