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April 16, 2008
Get stronger
Challenge Yourself for: 24 Hours
Studies show that strength training fortifies bones, increases lean muscle mass, reduces body fat, and reduces injury risk. And experts say a 20-minute session 2-3 times weekly is all you need. Today, challenge yourself to do some strength training—even if it’s only 5 or 10 minutes. Always consult a physician before starting any exercise routine.
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There are many ways to make the perfect workout. Four day split routines work the best! Monday-chest, biceps, abs. Tues-Quads glutes and calves, Wed-shoulders triceps and abs, Take thurs off! Friday you’ll hit your back, hams, abs AND calves. Make sure your doing cardio up to three times a week! Always remember HARD intense cardio burns 300% more bodyfat than moderate!! So if you hit the treadmill or the bike do 1 minute intervals of hard sprinting then recover with 30 seconds to a minute back to moderate!
i want to get stronger
I often combine aerobic exercise with resistance training (jogging with a 10 lb. dumbell and doing upper body work with the dumbell while jogging) But I’ve almost never seen any one else do this. And I’ve never read anything about whether this is a good or effective way to exercise. Any one have any thoughts on this?
I find that eating a banana and a couple eggs an hour before a thirty minute weight workout does wonders for enduring repetitions. Love this company and site!
i love weight lifting! i get up at 5 am almost every morning to do it !
Today I walked home from the grocery store with 3 bags of groceries. It’s uphill so not only did my calfs get a good work out so did my arms. I need to go back and use my training bands while I am sitting watching the news. Thanks for the reminder!
I have been walking long distance for several years now. I used to lift weights, and got out of the habit 6 months ago or so. The last two weeks, I have done a 45 minute strength training routine with light weights twice each week. I can already feel the difference!
I also started a new routine today including weight training and walking/jogging after work. Surprisingly enough, I love it!
I started a new fitness routine today. After a light lunch with my boyfriend, I walked 2 laps around a local park close to my work (while pumping 3 lb. weights). I was surprised at how quickly it went. It only took me about 12 minutes, and it is a good size park with 3 little league fields. My plan is to cut back on meeting my boyfriend for lunch, so that I can do more walking during that time. Seems I never have the time after work to get out there!
I’ve been doing this on and off for many years. Sometimes I over do it though
_’. I need to start again. :)I am a member of www.sparkpeople.com, and they offer some awesome strength training ideas, as well as general fitness and nutrition resources. Kashi should think about sponsoring them!! Anyway, I did a dumbbell routine today for the first time. It’s not easy, I guess that’s why they call it a ‘challenge!’
I am including a link to a video on the website http://www.sparkpeople.com/resource/fitness_articles.asp?id=983
I’ve been getting up very early and meeting a friend at the gym to lift. I have noticed a huge increase in my energy level through out the day and a decrease in my snacking in the mornings. I also like the results that I am starting to see.
I attempted my pilates video today and did it for an hour! woot!
I couldn’t believe how quickly 10 minutes went. After not doing anything strength oriented for several years, I didn’t think I could pull off 5 minutes, but I did and more. It was refreshing to find out that I could.