I need a workout that i can stick to?
I've always been in track, since the 7th grade actually and now i've graduated high school and i'm in my first year of college. I'm not running track, so i'm feeling out of shape since i'm so used to being in a sport. I really want to get back into shape and start running daily, but I just don't know what to run or how to go about it, i'm used to having someone telling me exactly what to do. so...does anyone want to tell me what to do!? lol, it'd be nice to have a weekly workout schedule, like monday do this, tuesday do that, wednesay this...and so on. So if anyone would be willing to get my butt into shape..please do!
Answers:
Heres what you need, a gym membership. All you need is there, complete w/ personal trainers. (beware, tons of trainers out there are crap and have no clue what they're doing, even the ones w/ certificates)
Heres what you need. Tone up your muscles with a proper circuit weight training program. Thats a program that hits all the muscle groups lightly to build some strong lean muscle. You're a girl so you won't bulk up, females lack the testosterone. Plus you should be doing low weight high reps.
The added muscle will increase your metabolism, burning more fat during everyday activities such as living.
Also, use the stationary bikes in the gym. Everyone thinks the treadmill the wonder worker, but it's just ridiculous. It wastes energy on lower back muscles, hurts the knees and is dumb. The bike however, is the easiest way to get your heart rate up. In an aerobic heart rate range, (about 21-25 heart beats in 10 second, or if it's slightly uncomfortable to talk), you burn fat after 10-15 minutes.
Sorry thats kinda confusing...lemme try again
Once you get into an aerobic heart rate, you burn mostly carbs to get energy. After about 10-15 minutes, depending on how healthy you are, 10 for healthy people, 15 for not so healthy people, you burn fat off. So stay on your aerobic excessive for at least 20-30 minutes.
weight training and running/biking every other day should be good enough.
Is running on a manual treadmill better than running on normal ground?
The easiest way to get into a structured running program is to join a running group that is training for a race, like a half marathon or a full marathon. Each group has their own schedule, but they usually consist of easy running for about 3 days per week for 30-45 minutes. Once a week is a "long run", which starts off at 3 miles, but adds on a mile each week. Slowly, you add on the miles until you reach your goal of 13.1 or 26.2 miles.What's really great about these running groups is that other people can help you keep motivated to keep going. On top of that, there's lots of financial benefits like discounts to races, equipment, shoes, etc. Plus you'll be in great shape. The best part (in my humble opinion): you get a nice, shiny medal at the end. :)
If this sounds like something you might be interested in, you should check out a running club in your area. Some can be found here:
http://www.usatf.org/clubs/search/...
Good luck getting back in shape, and welcome back to the running world!
Well it first depends on what you're training for. If you are training for a marathon, you should do what Sam says. If you are training for a 5k or track race you should probably run shorter distances. I found it difficult to get myself motivated to run everyday too but what really helps is getting a friend who wants to run too. So you have to depend on eachother to go out for a run. Somedays you might not want to run but you dont want to let down your running partner and other days your buddy might not want to run. Another thing that helped me run was that I made a calender and wrote how much and what I ran that day. When I looked at the calender, I was proud of what I did and I was motivated to not leave any blank spots. So if you know what you're training for, then that would help someone to help formulate a plan for your running because it really depends on what you're aiming for (goals and such)
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