I'm 16, 5'3.5 and weigh about 125-126. I know that this is a completely healthy weight but I'd like to lose 5-10 pounds. I'm training for a half marathon in October and I'm training three days a week. Tuesday easy run of 4 miles, Thursday, speedwork 4 miles and Sunday long run. My miles per week increases by 10% every week. My longest distance yet is 7 miles. On the other days, I do NROLFW. I'm in stage 3 and I do that three days a week, usually lasting around 35-40 minutes. So I have one rest day a week. It used to be very hard for me to lose weight. I used to eat between 1500-1600 calories a day and the scale did not budge. But I did some research and found that it's important to eat more to up your metabolism. So instead of following what CC says as a target calorie goal(which was a crazy low number of 1200, ugh) I used this calculator http://www.runnersworld.com/tools/daily-calories-calculator. It says that I burn about 2400 calories a day. So in order for me to lose a pound a week I should eat 1900 calories. Does this sound accurate for me? Should I be eating more or less?
If you ever work out with resistance bands (like with our 10-Minute Tone-Up) you know that they are great for strength training anywhere -- no giant machines or heavy hand weights required. Purists may say that resistance bands are fine they way they are -- why mess with something that works and make it more complicated (and way more expensive)? But if you're an adventurous home exerciser who's always looking for the next new thing, the Body LX 360 puts a cool twist on resistance training that you'll want to try for yourself.
Like many infomercial-style fitness systems, the Body LX 360 promises to help you "work smarter, not harder," by isolating specific muscle groups and helping you tone trouble spots faster. And while the package may look pretty elaborate (it comes with SEVEN DVDs!), the idea behind the whole system is pretty simple: It consists of a fold-out "board" with a cushioned seating/standing area, and various notches around the steel frame for attaching different color resistance bands. Three different colors offer varying levels of resistance, and three attachment options (hand grips, a waist belt, and an ankle strap) let you work different parts of your body.
The included DVDs focus on areas including legs, arms, shoulders, abs, and hips/butt, and you can customize the moves by adjusting the resistance level as you go.
Some of the moves I tried with the Body LX 360 felt totally weird and awkward, and some I really loved. It's cool that it folds up and is extremely portable, and that there are so many workout options available for it. The Body LX 360 is one of those devices that, when you look at it, you think "I could have made this myself for a lot less than $250" -- but then again, you know you never really would have, right?
Will you try the Body LX 360 system? Tweet us your thoughts at @amandaemac and @SELFmagazine.
In two to three months, you can go from slug to star with this 5K training plan.
Emily Gilbert is the first to admit it: She's an on-again, off-again exerciser. Ever since her college lacrosse team days, she's geared up many times to make exercise a habit again, but then fallen off that wagon just as many times.
But now, the 24-year-old publicist from San Diego says she has a plan and is sure she will soon become a regular exerciser. She's training for a 5K that she plans to run in about three months. ''The stability of needing to train will keep me in the process [of working out],'' she says. She's hoping training for the 5K will help her make that transformation to a regular, lifelong exerciser.
"I want to get back into that mentality," Gilbert says.
Picking a 5K -- 3.1 miles -- as her route back to fitness is smart of Gilbert, exercise experts agree. And she's not alone in thinking that training for her first 5K may propel her on the road to lifetime fitness.
It's among the most popular of road racing event distances, says Jean Knaack, executive director of the Road Runners Club of America, a national association of running clubs and events. "The boom is in the 5K and the half marathon," she tells WebMD.
''I think the 5K is a great distance for beginning runners," Knaack says. Or even walkers, as many 5K events are now billed as run/walks.
Why? The 5K is doable, Knaack says, even if you've spent many more hours in front of the TV than on a treadmill, if you train appropriately.
Here, experts talk about how you can join Gilbert in going from the couch to the 5K course, paying attention not only to your physical training but also your mental attitude. In three months or less, you could go from couch spud to fitness star. (It's always recommended, especially for adults over 50, that sedentary people check in with their doctor before starting to train.)
While most people focus on the physical training -- at least feeling comfortable jogging or walking 3 miles or so before the big event -- mentally preparing is just as important, says Fabio Comana, an exercise physiologist for the American Council on Exercise in San Diego.
Step one, he says, is not thinking about the 3 miles, which can be intimidating, but the steps it takes to get there. ''Think about the process,"' Comana tells WebMD. That breaks down what might seem intimidating -- run 3+ miles when you have yet to run 1 -- into manageable chunks.
For instance, you may tell yourself: "Long term, I am getting ready for a 5K. But for the next two weeks, my process goal is to be able to get off the couch and jog or walk at a reasonable pace. I will try 1K."
I'm confused! I keep forgetting this... Is it normal to put on "muscle weight" (or at least maintain current weight) instead of losing weight when you begin building muscle?
My biggest setback is that I commit to the gym for about 3 months (summer break), but then cut back when school starts again (I'm a teacher) and I can't seem to remember if I usually put on muscle weight then start to shed pounds or not!!!
Planning to run your first marathon or half marathon? Knowing the secrets of training can help you run your first race.
First, clear the idea with your doctor at a physical exam. Then, do this:
This makes you accountable. Tell everyone who will listen, says Joe Donovan, a Milwaukee runner who wrote the Essential Guide to Training for Your First Marathon.
"Only when you tell other people is it real," he says. "Certainly, some people will think you are nuts."
Some did, he recalls, when Donovan announced his decision to run his first marathon while he was a graduate student, working for a U.S. senator. "At first there was disbelief," he says of the people he told. Next? "There was this kind of 'Wow, this is amazing.'"
It became a topic of conversation and support among his fiancée (now his wife) and co-workers, which helped him stick to his training.
It's not as simple as saying your goal is to finish 13.1 miles (a half marathon) or 26.2 (a full marathon), says Cathy Fieseler, MD, a veteran marathoner and ultra-distance runner.
Ask yourself why you are running the race, she says. "Do you have a time goal? Are you trying to qualify for [the Boston marathon]? Are you doing it in memory of someone? Because you are turning 40?"
Figuring that out, she says, will guide your training plan. For instance, if you're running in memory of someone, you may not care about how long it takes you, but if you want to finish within four hours, you might need a different plan.
You need a nuts-and-bolts training plan. You can get that online, from a running coach if you happen to be in a running club, or from running publications.
If you're easily running 3 or 4 miles at a shot now, plan to train for about three months before a half marathon and about five months before a full marathon, says Todd Galati, an American Council on Exercise spokesman.
Your plan should be realistic. "I don't think you need to run every single day," Fieseler says. "Figure out what works for your life."
Don't add miles too quickly, Galati says. The established rule is not to boost your miles by more than 10% per week.
Doing speed work can improve your times. For instance, run faster than usual for an interval of time, then drop back to your slower pace, and repeat. But don't increase mileage, do speed work, and tackle hills all at once, he says. That's too much.
Speed work can make you faster, ''but it also ups the risk of injury," Fiessler says, especially as you age. Be aware of the tradeoff, she says.
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Looking for a way to drop extra pounds and get in shape ASAP? Then it may be time for you to start interval training.
Interval training combines short bursts of intense activity, called intervals, with periods of lower intensity, or rest periods. Switching between the two makes your body work harder, burning more calories faster than it would at a steady, moderate pace.
"You’ve got to be disciplined with it, but you don’t have to do it much, or for too long," says Doug Katona, a strength and conditioning coach who trains world-class athletes at his CrossFit Endurance gym in Newport Beach, Calif.
"Instead of 45 minutes on a recumbent bike, reading a magazine, give me 15 minutes of interval work," Katona says. "It will be more challenging, but the workout will go by a lot faster and you’ll really like what your body starts to look like. After a few sessions, you’ll actually enjoy the workouts."
How to Start Interval Training
In some sports, including swimming, you’ll stop between intervals. In others, such as running, you may keep running, only at a more relaxed pace. Or you may walk. It depends on your level of conditioning and what you hope to accomplish.
It's not just about how fast your heart is beating.
"The important thing about interval training is not the rate of activity; it’s the rate of recovery," Scott Nohejl, a champion rowing coach and founder of the Chatham Area Rowing Association in Savannah, Ga.
If you're not active now, talk to your doctor before you start an intense exercise program.
Walking or running: Warm up first, then mix short bursts of speed of varying lengths, or sprints, into your walk, run, or jog. Those bursts of speed may last 30 seconds to a minute. After each interval, slow down and let your heart rate come back down. Swimming: Swim a length, rest for 30 seconds, swim another length, and repeat until you've swum six lengths, suggests Guy Edson, technical director of the American Swimming Coaches Association. Two days later, aim for seven lengths with 30 seconds of rest, and so on. Then begin shortening your rest. Eventually, you'll do 10 lengths with 15 seconds of rest between lengths. Rowing: Row hard for two minutes, then rest for one minute, and repeat that cycle 10 times, Nohejl suggests. After two weeks, move up to three-minute intervals with one minute of rest.
You can also do intervals on a stationary bike or with a jump rope.
Title: CPR Training Should Focus on High-Risk Neighborhoods: Experts Category: Health News Created: 2/25/2013 4:36:00 PM Last Editorial Review: 2/26/2013 12:00:00 AM
I wrote this post about last weekend things and tried to make them all gather in one cohesive post but failed. Sometimes I majorly not as a blogger, but I still share my life with you guys.
Guess who I saw this weekend?
JuJu the brother!
He lives with the brother of a friend of ours. We were at their house for a birthday party on the weekend so I have got to say hi and play with him. I haven't seen him since he was about 6 weeks old, so it was nice to see him again.
I also learned that he is much smaller than JuJu!
JuJu is a beast! A collect sock beast!
She loves socks and will be the place for one that she can get her hands on cleanup. They do not chew them up but only carries them around for a while or builds a collection until I take it away. Stupid dog.
So the birthday party this weekend was fantastic. I always love a party that features good food and this had enough. My favorites were the chicken wings (maybe the best ever Breading) and bbq pork and shrimp fried rice.
YUM.
I learned this weekend that although I love eating meat I can't eat something if I look at the die for me. Even mussels.
At the party they grilled and I just couldn't stand it. I think the whole idea of them suffocating to death just freaked me out and I couldn't try them after watching it. I'd probably a terrible Hunter.
Love one of your mussels eat? Or other animals/seafood that you look meet their end?
Over the weekend I not much different than a good amount of light hiking places was active. I admit that I spent most of the weekend reading and even finished the last hunger games Mockingjay book,. So after that I started this week refreshed feeling and I have two days of training this week so far completed. Circuits are so hard and awesome! I swear I'm sweating like crazy and so tired by the end. I like circuits and will probably end up doing similar types of workouts a few times per week (instead of 6) with some other cardio for the next couple of months.
How was your weekend? Any big plans for this week?
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