Fall race season is upon us. There will be multiple foot races taking place nearly every weekend until Christmas. Are you training strong for these races? That doesn’t just mean getting in the miles and stretching, it’s literal. Strength training is a crucial part of race training that many runners overlook.
Hanna Rosov is a personal trainer at Zeal Fitness in Wichita, KS who has a passion for running. She is also passionate about runners getting strong. Rosov explains why runners would benefit from building their muscles.
Rosov said, “Strength training that targets a specific movement helps reduce injury in runners. We can strengthen weak muscles so that they are more able to help support joints and primary muscles to prevent break down in form, which causes injury.”
Rosov also explains that strength training helps muscles coordinate together better. “By practicing a movement in a controlled way with a weight we can make those muscles work together more efficiently,” said Rosov.
I see it quite often. Women drag their reluctant husbands to yoga only to find them wilting in a puddle of sweat. At the end of class, while the women glow and prance nimbly out of the studio, the men, hobbling to the door, are left feeling defeated.
Men are typically so much stronger than women, yet some struggle gravely in yoga. So why is this?
Flexibility vs. Strength
While men might be stronger overall, women tend to be more flexible. Many yoga poses require less brawn and more give to finesse. Often, men are programmed to muscle through physical challenges, relying on rote strength and manliness to get the job done. In yoga, women take the path of least resistance, using their litheness as an advantage.
When the bones of the body are correctly aligned in a yoga pose, little effort is needed to maintain the pose. However, bones can only be aligned properly if the muscles surrounding them are limber enough to permit it. Tight muscles tend to pull bones out of alignment, therefore causing one to use more energy to hold the pose for an extended amount of time. And since yoga poses are often held for durations of up to three minutes, wasting energy due to improper alignment can sap anyone’s strength in a hurry.
2020 is rapidly approaching and it’s time to ask yourself, is your bottom half where you what it to be?
This 2020 New Year’s Butt Blast is a workout designed to target every muscle of the lower body and push it to the max. Every muscle is challenged, both strength- and endurance-wise. The front squats and squat jumps are designed to target the glutes, hamstrings, quadriceps, hip flexors, and calves, all while increasing your heart rate to burn calories and build endurance. The lunges, backward lunges, and side lunges are designed to target the glutes, hamstrings, quadriceps, and hip flexors. The step-ups are designed to target the quadriceps, calves, glutes, and hip flexors all while increasing your heart rate and, lastly, the bend over kickbacks are designed to target the glutes and hip flexors.
The following five minute ab routine was designed to provide you with maximum results with minimum amount of time invested- perfect for the busy holiday season. The following exercise routine can be performed at home or at the gym, so there is no excuse not to fit it in to your day.
5 Minute Ab Routine
(Video examples of each exercise appear below)
- Bicycle crunches (1 minute): Start with your legs straight out in front of you, off the ground, and hands behind your head. Begin by bringing one knee in toward your chest and take the opposite elbow to that knee. Repeat by alternating knees and elbows. Bicycle crunches target the entire core: abdominals, obliques, and lower back.
This 8 minute ab routine is here to knock the socks off your current ab routine. This routine is designed to be done in the gym, unless you have the correct equipment at your house. Good luck and have fun!
8 Minute Ab Routine:
(video examples of all exercises appear below)
Crunch on decline bench with arms behind head (1 minute): This exercise targets the entire core region including the low back. The goal is to perform at a moderate pace for one minute.
Leg raise on incline/decline bench (1 minute): This exercise isolates the hip flexors and lower abdominals. If you experience low back pain, slightly bend your knees and continue the exercise.
I just recently got back from Maui, Hawaii and what a beautiful place; it is truly paradise. I had the privilege of snorkeling for the first time and it is now a hobby of mine, especially because it is such a low cost hobby: you can pick up a mask, snorkel and fins for around forty bucks.
Snorkeling is absolutely amazing and I totally recommend it if you have never been. Being able to see life under the sea is simply breathtaking. The coral, rock formations, thousands of different species of fish, and, of course, the gigantic sea turtles are all a sight to see.
Although snorkeling was a blast and a half, it was definitely a workout. My entire core, shoulders, hip flexors, quadriceps, hamstrings, calves, and ankles were completely worn out. Below are the benefits of snorkeling, as well as an exercise routine that will help condition you for your next snorkeling adventure. (more…)