Triathlete part 1 of 20 minute workout.

Short Duration High-intensity workout for a triathlete. Focus is on Increasing flexibility through the hip joint and SI joint. As well as increasing overall strength and core stability to address issues with running economy. Secondary goal to improve on Lactate threshold and aerobic capacity. Workout was individually tailored based on a functional movement screen and incorporates tailored “resistance stretches” to retrain muscular holding pattern. www.metaboliceffect.com Ken Bush Trained by …

Running 101: Take the First Step Today

By Amby Burfoot
Runner’s World

So you want to start running? You’ve heard it’s inexpensive, great for your health, the best way to lose weight (and keep it off). You’ve got friends and coworkers who run, and they’re trim, happy, centered, and productive. Running also looks like a straightforward enough sport. There’s only one thing that’s bothering you: If running’s so simple, why do you have so many questions?

You’re not alone. Every beginner worries about how to get started and has a lot to ask—about how to get motivated, what to eat, how to avoid injuries, and exactly when and where and how much to run. No problem. We’ve got the answers—from experts who have been teaching beginning running classes for up to 35 years, and from others who’ve certainly been around the block. Every runner began with a first step. You can, too.

INSPIRATION
Help, I need motivation!

Make All the Excuses You Want. Then Get on With It

You don’t have time" you don’t have the energy; it’s too cold/hot/rainy; the dog ate your shoelaces; Uh-huh. Now go out and run. Online running coach and former educator Dean Hebert has heard so many excuses from his runners that he assembled them into a book, Coach I Didn’t Run Beacause… Excuses Not to Run and How to Overcome Them. "These excuses are real to peoples and I don’t diminish in Tempe, Arizona, and can be found at rxrunning.com. "I tell my beginning runners to concentrate on the one reason that brought them to running. A clear focus can work magic on your motivation."

Keep Track

Keeping a written diary is a highly successful way to stick with an exercise or diet program. It doesn’t have to be fancy or sophisticated. Indeed, where you place the diary might be more important than what you write in it. Put a calendar on your fridge or in front of your computer, write down every time you complete a run, and take pride in watching those numbers build up. (Or feel guilty when they don’t! That’ll get you out.)

Keep at It

Some runners win gold medals and set world records, but no runner has ever done every workout he or she planned. You won’t either. Stuff happens, but you can deal as long as you stay focused on the big picture. Shrug off the bad days, get back on the program, and you’ll still achieve your goals — losing weight, gaining energy, improving your health, adding distance to your runs, and so on. Remaining persistent is crucial to improved running. "When beginners get discouraged or hit a plateau, I tell them to remember the time and effort invested and the progress they’ve made," says beginners coach Jane Serues. "You don’t want to slide backward, you want to keep working toward the progress ahead."

Find a Fitness Friend

Beginning running coaches agree that one of the best ways to stick with your exercise program is to get a training partner. When someone is counting on you as much as you’re counting on him/her, it’s much tougher to blow off a workout. But it has to be someone of similar ability who is supportive, not competitive with you. "We emphasize the emotional power of training partners," says Serues, who’s introduced 6,000 women to running in the Lehigh Valley of eastern Pennsylvania. "One or two is good. Three or four are even better."

NUTRITION
"I Don’t Know What To Eat!"

Pass on the Extra Carbs

Bread, bagels, pasta, potatoes, and pancakes—you just can’t get enough, right? Wrong, says Boston-area sports nutritionist Nancy Clark, R. D., author of the new book Nancy Clark’s Food Guide for New Runners. Running two or three miles at an easy pace will burn 200 to 300 calories, an amount so modest that it doesn’t demand lumberjack portions of carbs (or anything else) before or after. Clark advocates eating healthy foods throughout the day, and having a small snack an hour or two before you run. "Exercisers shouldn’t skip meals early in the day or try to run on fumes," she says. "But you don’t require special foods after a workout—just a snack that offers a few carbs and a little protein."

Drink Water. But Only When You’re Thirsty

Yes, runners sweat a lot. Yes, they need water, sugar, and electrolytes when they run for 90 minutes or more, particularly in warm weather. But unless you’re training for a marathon this summer (which you won’t be), you don’t need sports drinks and an advanced hydration strategy. Sip a little water before your workout and a little more after. And skip the extra calories in sweetened drinks. "Beginning runners don’t need a sports drink, because they’re not running far enough," notes Clark.

Eat Real Food

Runners, even beginners, tend to be driven, results-oriented people. When promised shortcuts, miracle cures, and unbelievable benefits from supplement and "superfood" manufacturers, they’re easily swayed. However, eating standard, simple, unprocessed natural foods will give you the same end results. "Every time one of those vitamin or supplement studies produces a negative result, I am reassured that focusing on quality calories is the best advice," says Clark. "I’ve always believed that the healthiest foods are the real foods—the quality vegetables, fruits, whole grains, low-fat dairy, and lean proteins packed with everything runners need."

If You Want to Lose Weight…

Sorry, but you won’t automatically drop five pounds just because you run, says Clark. You also have to reduce your daily food intake. Each mile you run burns roughly 100 calories. Cut out a cookie or two every day, and you can add another 100 calories to your weight-loss effort. "Reducing calorie consumption by just 100 calories a day will theoretically give you a 10-pound weight loss by the end of the year," Clark says. "Hit 200 calories a day, and you’ll lose 20 pounds." Clark suggests cutting calories by eating smaller portions and fewer fried foods.

INJURY-PREVENTION
"How Can I Avoid Injury, Or Worse?"

Stretch After You Run, Not Before

Runners have long believed that stretching will give them a longer, smoother stride and reduce their risk of injuries. However, in recent years research has failed to prove either point. Budd Coates and Jeff Galloway say they’ve never advocated stretching for their beginning runners, and the runners haven’t developed injuries. Adds Dr. Lewis Maharam: "A preworkout stretching routine doesn’t prevent injuries or improve performance, so there’s no reason to do it. The time to do your stretching is after your run, or even later in the evening." Stretch (without straining) your calves, quads, and hamstrings for 10 to 15 minutes.

Expect a Little Tenderness

Sure, runners have to deal with occasional aches and pains. Especially beginners. However, these are temporary complaints, and don’t lead to long-term damage. Last summer, the Archives of Internal Medicine published a study on a group of runners who were first investigated in the mid-1980s when they were 50 years old or older. Twenty-one years later, these runners, now in their mid-70s, were found to have better function and overall health, and less disabilities than similar individuals who had not been running for two decades. When you experience mild aches and pains, follow the tried-and-true RICE prescription: rest, ice, compression, elevation. Don’t overuse pain meds and anti-inflammatories. "The over-the-counter meds are not perfectly safe and aren’t meant to mask pain," says Dr. Maharam. "Overuse can lead to liver, stomach, and kidney problems."

You’re (Almost Certainly) Not Going to Die

Yes, heart attacks happen, and they make headlines. But these events are extremely rare, averaging about one for every 800,000 half-hour workouts. Meanwhile, it’s a well-established medical fact that runners and other highly fit individuals have a 50 percent lower risk of heart attack than nonexercisers. It’s more dangerous to sit in front of your TV. The heart is a muscle. If you don’t exercise it, it becomes weak and flabby. Still, every runner should know the signs of a heart attack: unusual shortness of breath; chest, arm or neck tightness (especially on the left side); nausea; and a cold sweat. If you experience these, stop immediately, and call your doctor.

GEAR
"Do I need fancy stuff?"

Buy the Right Shoes

You don’t absolutely, positively need a new pair of running shoes when you begin running. You can run in your comfortable crosstrainers, sneakers, or walking shoes. But when you’re ready, the right pair will make your runs more comfortable while adding extra injury-prevention features. Selecting these shoes, sad to say, can be a complex process. That’s why it’s smart to go to a specialty running store. The experienced staff will make sure you get shoes that fit right and provide the biomechanical support you need. Expect to pay $85 to $120. "We know how to look at your foot when it hits the road, and that makes a huge difference," says J. D. Denton, senior writer at Running Times and owner of a Fleet Feet running store in Davis, California.


Wear Polyester

You don’t need a lot of expensive gear to run, which is good news in a recession. That said, you’ll never regret the dollars you spend on breathable socks, and even shirts and shorts. These garments, made from polyester fabrics, are a world apart from the scratchy material your father ran track in. The best are lightweight, soft, and nonchafing. "They’ll prevent blisters and rashes," says Denton, "and they’ll actually help keep you cooler in summer and warmer in winter."

Forget About Gadgets

Heart-rate monitors, GPS systems on a watch, accelerometers that tell you how fast you’re going, cell phones with astonishing tools—none of these glitzy products will help your first efforts. All you really need is a watch with a stopwatch function, available for around $30 at any drugstore, to help you keep track of your walking and running intervals. Don’t worry about other fancy gizmos. But if your iPod makes your workouts go better, by all means take it with you—as long as you run in a safe place.

TRAINING
"So How Do I Do This?"

Start Slow. Back Off

Most beginning runners worry that they’re not improving fast enough. Don’t compare yourself with others. Every runner gets into shape according to his own body’s schedule. Physiologists have calculated that any and all running paces are fast enough to put you into the moderate-to-vigorous aerobic zone that delivers health benefits. So take your time and focus on going farther, not faster. "We tell people that they didn’t get out of shape in five weeks, and they’re not going to get back in shape in five weeks," says Bob Glover.

And Again: Go Slow

If you feel out of breath or sick to your stomach, you’re running too fast, a mistake made by perhaps 99 percent of beginners. "A lot of people think that they have to go at least a mile at a time, and at a good clip," says Budd Coates. "I always tell my beginning runners to slow down and take more walk breaks." When you slow down and/or walk more, your breathlessness and nausea will go away. You’ll learn that running should be a relaxed activity, and that you should "train, not strain." And, yes, beginning running includes lots of walking. Get over it.

Run Tall and Relaxed

For the most part, you don’t have to worry about your technique. That said, experts agree that you should run tall (not slouched) and straight (not leaning far forward or backward). Don’t overstride; that could put extra strain on your knees. "Run with your eyes focused about nine feet ahead," says Jane Serues. "Let your arms relax, down around your waist, and take a natural, comfortable stride."

Whenever and Wherever

Is there a best time and place to run? Sure: whenever and wherever is most convenient. Finding ways to fit workouts into your schedule is more important than fretting over the when/where questions. Neighborhood roads, a high school track, a treadmill — all good. Beginners should stick to relatively flat running. Hills dramatically increase the muscular and aerobic strain of a run. Run against traffic, so drivers can see you. After all, you’re in this for the long run.

 

 

 

What foods reduce belly fat?

 

  Foods and belly fat

 

• In part it is due to your genetics. However, it can be helped. Eliminate or cut right down on refined carbohydrates. Eat an appropriate amount of calories for weight loss, watch what you eat and exercise to burn calories. Tone, tighten and strengthen the muscles of the stomach only after you have lost the belly fat.

 

• Eating a diet like the South Beach Diet that is lower fat, lower carbohydrate and monitoring calories plus aerobic exercise can help get rid of belly fat.

 

• Refined (processed) carbohydrate is a major cause of fat accumulating around the abdomen (and insulin resistance in general). For more information about how to deal with it, see the page link, further down this page, listed under "Related Questions."

How to lose belly fat?

 

It is not possible to tell you how to lose belly fat because it is not possible to spot reduce. The way to learn how to lose belly fat is by learning how to lose fat from all over your body. In short, cut out refined carbohydrates, eat several small meals per day that include eat quality fat burning protein. Eat low carbohydrate non-starchy vegetables, and low carbohydrate fruits such as berries. Drink more water. Cut out sugars and empty calories. In addition, exercise.

If you want to know how to lose belly fat, cut down on refined carbohydrates. Then exercise. Ideally, people should train both aerobically and anaerobically. Pick a sport or exercise you enjoy and increase the difficulty levels. Be more patient if over 50 years of age. Maintain a balance between the energy input from food and the energy output from daily activities. Remember losing weight is about energy balance.

To know how to lose belly fat, remember that what you put in your body (nutritionally) will reflect on the outside. Cut sugar intake and the resulting insulin rush that causes fat to accumulate. By decreasing sugar and other high carbohydrates while increasing fat burning proteins, low carbohydrate veggies, low carbohydrate fruits, and adding a good daily multi vitamin and mineral supplement, you will change the way your body uses stored fat. Eat 5-6 small meals daily. 8-10 glasses of water daily. Aerobic exercise at least 5 days/20 mins. In addition, do weight training 2-3 times a week to lose belly fat.

A bulging belly is not always belly fat. Sometimes we get out of shape, our abdominal muscles are not strong enough, and everything droops. If you do not have much extra weight anywhere else, try the pinch test. See how much "fat" you can pinch. If it is not fat, try to build abdominal muscles to see if you can pull it all in. However, if you DO have belly fat, you will need to follow the fat burning plans described above and below.

Other than surgical intervention, it is not possible to spot-reduce (even then it is likely that the fat would return). There is only one way to lose stomach fat. You must limit carbohydrates and exercise to burn more calories.

You can lose body fat and build firm muscles through cardio exercise and weight training. However, you cannot neglect the second half of the equation. There is no short cut to losing body fat; you must change your eating habits.

Can I lose belly fat or have a flat belly by starving and not exercising?

 

No, you cannot get a flat stomach by starving yourself. Semi-fasting long term can mess up your metabolism and cause all sorts of health issues. The longer you go, the more problems, sometimes not reversible, will occur. Your belly is likely to balloon out in the final stages of starvation and the internal organs start to shut down.

A well balance diet and sensible exercise will do it. However, you must remember, you did not gain that weight in a day, or a week or even a month. It can take as long to lose it as it did to gain it. Think long-term health, not short term looks.

Instead of starving yourself start eating healthier. Eat smaller meals, eat more meals a day, eat more vegetables and fruit, drink more water, less sugars and empty calories (less soft drinks, cakes, cookies). Switch to whole-wheat versions of your bread and pasta, brown rice instead of white rice.

Losing or maintaining an ideal weight is not a difficult task if you follow a healthy lifestyle including low GI eating, regular aerobic exercise and suitable supplements. Whatever you do, do not starve yourself. Talk to a doctor or a family member. You need to lose body fat if your BMI is over 25. Excess body fat, or obesity, will affect not only your appearance but also your health and can lead to heart disease, diabetes, and more.

Nutrition is important. In the pursuit of a flatter stomach, many people diet or starve themselves. Little do they know that by starving themselves, they are slowing down their metabolism and forcing their body to go into starvation mode as a defence mechanism.

How Do You Reduce A Fat Belly?

 

Is a Fat Stomach Unhealthy?

Yes. For people with a BMI of 34 or less, a fat belly is regarded as an additional health risk. Fatty tissue which is stored around the stomach and abdomen (sometimes called intra-abdominal, or visceral fat) carries a greater health risk than fat located in the lower body around the butt and thighs. Some health studies show that abdominal fat leads to raised blood pressure, high cholesterol levels, high blood sugar, insulin resistance syndrome (metabolic syndrome X) and heart disease. Because of this, some experts believe that waist circumference and fat-distribution is more important than your actual weight in predicting future health risks.

 

What Causes a Fat Belly?

Where we store fat (surplus calories) is largely a combination of gender, age and genetic inheritance. Men tend to store fat around their middle (apple shape), whereas women typically store fat around the pelvic region, hips, butt and thighs (pear shape). However, women are prone to develop an apple shape in mid-life, after menopause. This is because the female hormones are present in smaller amounts and so their shape tends to become more ‘male’.

NOTE: To understand how surplus food calories from carbohydrate, fat or protein are converted to body fat and stored in adipose tissue cells, see How We Gain Body Fat (Adipose Tissue)

Stress and Stomach Fat

Some health studies show that abdominal fat can develop as a result of stress. This is because the hormone cortisol is released during stress, and a high level of cortisol in the body appears to stimulate the storage of fat around the belly and abdomen. Researchers at Yale University studied 60 women and found that the more stress they were under, the more fat they stored around their stomachs. So it appears that a fat belly is most likely to develop in stressed men of any age, and older stressed women.

How to Prevent a Fat Belly?

If you are prone to store fat around your middle, the healthiest solution is to maintain a normal weight. By matching your calorie intake to your calorie needs and prevent weight gain, you will prevent the development of any excess fat.

How to Reduce a Fat Stomach?

However, if you already have a fat belly, the best option is to follow a healthy weight loss diet, combined with fitness exercises such as aerobics (to burn extra calories) and a stomach-toning workout to help tighten and strengthen abdominal muscles. That said, reducing a fat stomach takes time – especially if you are an apple-shape. Despite what commercials say, there is no diet-plan or type of exercise that can "target" your fat stomach. So please don’t get impatient. Your fat belly will disappear, I promise.

Starting an Exercise Program for Better Health

 

We are all well aware of the importance of exercise. Studies
constantly come out showing that exercise can reverse many
serious health problems and increase our longevity. Americans
spend more on health and exercise equipment than any other
country. Yet few of us follow through on an exercise regime. The
main reason for this is time. It can be hard to find time in a
busy schedule to include an hour or more at the gym. By starting
with a manageable schedule and choosing something you enjoy, you
can begin an exercise program and stick with it.

Be sure to see your doctor before you begin your new exercise
program, especially if you have not been active in a long time.

Start Small

Begin your exercise regime slowly. Jumping in too fast can lead
to injury which will definitely decrease your desire to stick
with it. Do not expect too much too fast. Start out with small
goals that you can measure.

Choose a small amount of time each day such as 10 minutes and
schedule it into your daily routine. Do not let exercise to be
the thing that gets cut out of your schedule when you get busier.
Think of it as a regular part of your daily duties such as
brushing your hair or flossing your teeth.

Before you begin, remember to do some warm-up exercises. Warming
up prepares your muscles for the exercise and helps to prevent
injury. Do about 5 to 10 minutes of jumping jacks or a slow jog.
If at any time during your exercise you begin to feel pain, just
stop. If you keep going it could lead to injury. Drink plenty of
water before you start and have an extra glass if it’s a hot day.
Don’t exercise on an empty stomach especially if you do your
routine first thing in the morning.

Make It Enjoyable

The most important thing you can do when starting an exercise
regime is to choose something that you enjoy. If you have always
wanted to learn to dance, sign up for dance lessons. Take a
beginner aerobics course at a gym or join a tennis league. Aim
for about 30 minutes of physical activity per day.

One of the best exercises for the beginner is walking. You can
easily adjust the intensity and length of your workout, and
increase both as you become more fit. It can be done at any time
that best fits into your day. Studies have shown that walking can
combat health problems such as diabetes, high cholesterol and
high blood pressure.

Exercising can be especially valuable for women in combating bone
loss which comes with age. As women get older they begin to lose
about 1% of their bone mass per year. Following menopause it
increases to 3% per year. Weight bearing exercise stimulates the
bone to make new bone cells.

To enjoy the health benefits of exercise you have to make it part
of your daily routine. Start by doing something you enjoy or even
began with walking. Schedule exercise into your daily routine and
do a little each day. Before you know it you will be healthier
than ever before!

Aerobic Exercise

 

 

What Is The Best Type of Aerobic Exercise?

There is no wrong choice. The benefits to your heart are the same as long as you are exercising within the range your doctor or exercise physiologist has prescribed for you.

 

Your aerobic exercise program should have four goals:

1. It is aerobic. It uses large muscle groups repetitively for a sustained amount of time

2. You perform it for 30 to 60 minutes, three to five days a week

3. It meets the cardiovascular goals your doctor or exercise physiologist has prescribed for you

4. It is something you will enjoy doing for an extended period of time

Safety First!

The type of exercise you choose is a personal decision, but you should take certain factors into consideration to reduce the risk of injury or complications and make exercise more enjoyable.

1. Always speak to your doctor first before starting any new exercise program

2. Chose a type of exercise you are more likely to stay with over the long-term

3. Perform your activity at a level in which you can carry on a conversation or speak clearly while exercising. This "talk test" provides a general rule of thumb to help you determine if a particular activity is too strenuous for you. It is especially helpful if you have not been given a "heart rate (pulse) zone" to stay in during exercise.

Exercise Options

The type of exercise you choose is a personal decision, but you should take certain factors into consideration to reduce the risk of injury or complications and make exercise more enjoyable.

Cycling

Cycling is ideal for individuals that due to arthritic or other orthopedic problems are unable to walk for an extended period of time without pain or difficulty. You can use a stationary or regular bike. People with lower-body circulation problems (claudication) who experience significant calf pain during walking usually find cycling less difficult although a monitored walking program may help reduce the claudication . A program that combines walking and cycling may provide cardiovascular benefits without inducing the limiting pain as quickly. Cycling is also a good choice for people who are 50 to 100 pounds overweight. It helps the heart without the mechanical stress on the back, hips, knees and ankles that walking causes. One drawback – if you cycle outdoors, the weather may limit your activity.

Ski Machines, Stair Climbers, Steppers, Ellipticals

These types of machines can provide a good aerobic workout but have many drawbacks. First, exercise on these machines is usually too strenuous to be safe and enjoyable for the beginner or person of low fitness level, even at the lowest settings. To determine if this type of machine is within your capability, give the machine of your choice a trial run at the store or fitness center. You should be able to pass the "talk test" while exercising at a moderate pace. People with knee or hip problems should avoid stair climbers and steppers as these machines put extra stress on these joints. Ski machines require above-average coordination to master. The advantage to the machines is that they are indoor activities that can be pursued regardless of the weather.

Swimming Activities

Swimming is an excellent aerobic exercise, but considerations should be made before starting a program. For the exercise beginner, low-fit, or non-swimmer it might be a difficult activity to maintain for the recommended 30 to 60 minutes. Also, due to the full body motion, one can easily exceed their target heart rate range with swimming. Therefore, those with heart conditions, should address a swimming program with their physician before starting. Water aerobics and water walking are good alternatives for those with joint pain. The buoyancy provided by the water eases stress on the joints.

Jogging, Aerobic Dance

These can be safe and beneficial exercise for the highly fit person. Both can be done indoors, which makes them year-round activities. Anyone with orthopedic problems or who experiences symptoms such as chest pain or shortness of breath should not engage in these activities.

Selecting The Right Gym Supplies