Leg Pyramid

I have done this leg pyramid a couple times now
And its great!!
It doesn't take very long to do but its very effective.
I just add a 10 minute warm up like biking at the beginning
and Stretching at the end and it's perfect!!

Leg Workout

Last week (and hopefully this week) I did this Leg workout twice.

I got my inspiration from Itty Bits of Balance 10-10-10 leg workout  - Which you can find HERE

I did 25 minutes on the bike at about 60-80% of my max heart rate (Max HR =220-age)
Then I cranked up the levels and sprinted for 1 minute

I did 10 of Each - 2 sets

Sumo Squats

Front Lunges (5 each leg)

Side Lunges (5 each leg)

Then I did 10 reps, 2 sets of each of these

Calf Raises

The we get a little Jane Fonda

Outer Thigh Lift (10 each leg)

Inner Thigh Lift (10 Each)

I finished by doing as many sit ups as I can
and then stretching

refocus

when it gets uncomfortable

Strong is...

Body Flow

Last week I went to a BodyFlow class at Goodlife Fitness.

It is a combination of Tai Chi, Yoga and Pilates.

It is supposed to build strength and flexibility while leaving you calm and centred.

I really enjoyed this class. 

 I had never done Tai Chi before, but I really enjoyed that part of the work out.

It wasn't overly strenuous, but it did work a lot of balance and flexibility.

The core part of the workout included a lot of pilates moves and my abs were kind of sore the next day!!

I think this is a class that you get out of it what you put in,

there are progressions for almost all the moves, so its great for beginners, and you can challenge yourself as much as you feel comfortable.

I definitely want to go back!

The best part... is Goodlife fitness offers 3 free trail passes so you can check out the gym before you commit.

And if you do decide to get a membership it is only $28/month.

To find a club or a bodyflow class near your go here:

http://www.goodlifefitness.com/ 

Abs: Laying Down Bicylce

from http://www.dynamicsofmotion.com/

New Moves

Here are some new moves I'll be adding to my strength days.

One

Legs: Lay on your back with your legs straight up in the air and your feet pointed to the ceiling.

 Cross the right foot in front first, then cross the left leg in front, finally open to middle split (or as wide as you can!).

Then raise your legs back to the starting position. Repeat 16 times.

This exercise targets your inner and outer thighs, as well as your glutes and calves

Two

Fully Body/ Chest: Get into a plank position — lay on your stomach, then elevate your body using your forearms and toes.

Pull your right knee to your chest, then extend your leg back into the plank position and bring your left leg to your chest and back.

Do this sequence — alternating between the left and right leg — 8 times. Rest and do it again.

 Doing this move tones your whole body, and really works your chest

Three

Abs: Lay on your back, flat on the floor, your knees bent, and your feet planted slightly wider than your hips.

Reach your arms between your legs and slowly sit up, using a pulling motion (as if you were tugging on a rope to pull yourself up).

Slowly lower yourself back down, keeping your abs contracted to control the move. Repeat 16 times.

These are easier on your back than traditional sit ups, and moving slowly adds to the exercise

Four

Glutes: Lay on your back with your knees bent, keeping them in line with your hips.

 Lift your arms straight above your head and raise your pelvis up and down, squeezing your butt muscles the entire time.

Repeat this 16 times, holding the last one for 30 seconds.

Keeping your butt tight while doing this works your glutes

Let me know if you try them!!

What are your favorite work out moves?

Speed Skaters are still one of my favorites...

they are such an effective leg workout.

5km Training Plan: Week 6

Week 6

Goal: Try to bump up the running time to seven minutes, and walk for one minute. If you want an extra challenge, you could consider running with very light hand weights.

Potential Pitfall: Injuries. Running injuries run the gamut, from “runners knee” (patelo femoral syndrome) to plantar fasciatis, a stretch injury to the plantar ligament that runs under the arch of the foot.

When dealing with injury, experts agree that you should determine whether the injury is something serious or simply a regular ache or pain from running – in many cases, it could be something that rest and ice will take care of. If you don’t know, ask your doctor.

Make sure you are taking time to stretch after your runs

And to prevent runners knee, make sure you strengthen you inner quads with some exercises I wrote about here

Cardio vs. Strength

Its long been believed that cardio burns more calories than strength training does...

However.. This is NOT true.

Doing 30 minutes of strength will burn as many calories as running a 6-minute-mile  for the same amount of time

And a bonus for lifting some weights... your muscles that you worked will continue to burn more calories after you leave the gym.
With running, there is no residual calorie burn... once the work out is done.. its done.

Building muscles is beneficial for more reasons than just calorie burn though..

Women lose about 5lbs of muscle every year - strength training can help you to retain muscle, or slow loss instead!

Muscles have a higher resting metabolic rate than fat does... so build up you muscles and you will speed up your metabolism

Runners who add strength training exercises into their regime tend to do better on runs - why?

Because the strength in their muscles helps to carry them through the run

So you should add 1-2 days of strength training to your program!

If you have the time, do it before you run - then you will be using energy reserves during your run (because you already used blood glucose supply to do the strength)

-Try and move the weights, or do the exercises really slowly - this will increase the amount of muscle activation during the activity.

want stronger legs?

try these 4 moves

Step Ups

Leg Swings

45 Degree Lung

Bridge

For more information, including how to do each exercise, click here

Osteoporosis

The loss of bone tissue can be detrimental to your health. With weak, brittle bone tissue, bumping into a table, or tripping and falling can be life threatening.
While most people associate osteoporosis with women, its important to remember that men are susceptible too.  Women are more likely to break a hip from a fall, but men are more likely to die from complications if they do break a hip.

There are two things you can do now to help prevent the disease.
1. Getting enough vitamin D and Calcium.  Bone tissue is alive and constantly being broken down and built up depending on your blood calcium levels. Talk to you doctor about supplements
2. Exercise. Weight bearing exercise - such as weight lifting, or running because of the impact puts stress on the cells in your muscle and bones.  We know this helps build up muscle, but did you know it also helps to build up bone. The stress causes a response in your bones to get stronger, and therefore your body builds more dense bone tissue.

Exercise guidelines:
under 18 - 1hr x day
19-50+ - 1hr x 3 days a week

Women over 50 should get a  bone density test and younger women should be tested if they have 1 major risk factor, or 2 minor risk factors ( listed below)

Major:
• A family history of the disease
• Long-term use of steroids
• Loss of menstrual periods in younger women
• Having had a low-trauma fracture (a fracture that results from a fall from standing height or less—usually the wrist, arm or hip)
Minor:
• Body weight of less than 125 pounds
• Low calcium intake
• Drinking more than four cups of coffee a day
• Drinking more than two alcoholic drinks a day
• Smoking

Move of the day

Want to tone your glutes, hips, and inner thighs? Then try this move. Its called the speed skaters and it works!

start by crossing your left leg behind your right as you bend you right knee to 90 degrees (making sure your knee doesn't go past your toe).

then either swing your right arm out to the side, or reach down and touch your toe.

then either jump or step a few feet to the other side and bring your right leg behind your left as you bend you left knee.

do 2 sets of 12-15 along with your regular leg strengthening exercises

dont forget to keep your core strong throughout the exercise.