The first thing to know is that any good functional exercise program includes a mixture of just 7 key movements. They are:
1. Squat
2. Lunge
3. Bend
4. Twist
5. Push
6. Pull
7. Gait (walk/run)
Monday, September 7, 2009
Tuesday, August 25, 2009
Runner's World
Tips for an Optimal Workout
A PERFECT DAY
What you do during the hours you're not running can make (or break) your workout.By Liz Plosser
11 A.M. Chat Up a Coworker "Talking about your running goals makes you less likely to blow off a workout," Kimball says. Tell your colleague you registered for a 5-K to solidify your commitment.
1 P.M. Prioritize Protein Morning and afternoon runners need to make protein part of their midday meal for muscle recovery. Running at night? Protein is still important, but you'll need an extra dose of carbs for energy.
2 P.M. Wrap Up a Tough Task Distance mentally taxing projects from your run. A recent study reported that people who did a challenging job before a workout stopped exercising sooner than when they didn't strain their brains before hitting the gym. "You don't train as well when you're mentally fatigued," says study author Samuele Marcora, Ph. D.
4 P.M. Use Visual Cues " My running log is the background on my computer," says Chicago marathoner Nate Cook, 32. "When I look at my progression of mileage, it puts me in the mood to run." (For more, see "Desk Inspiration," below.)
5 P.M. Tune In You can listen to any music that motivates you, but cueing up a running playlist is ideal, says sports psychologist Costas Karageorghis, Ph. D. "Runners associate workout music with the bodily sensations of running, and that shifts their mind-set toward superior running performance."
6:30 P.M. Refuel "Morning runners need evening carbs to fuel tomorrow's run," Dorfman says. Lateday runners need protein. "A liquid-based meal, such as hearty soup with beans and a glass of milk, is comforting," she says.
8 P.M. Get Ready If you're a morning runner, set out your clothes for tomorrow's workout, so you're not digging through a laundry basket looking for clean shorts at 5:30 a. m. Afternoon and evening runners should pack their gym bags now--you're more likely to forget a towel during the morning rush.
9:30 P.M. Unplug Avoid using your TV, computer, or BlackBerry in the 30 minutes before bedtime, advises Edward Suarez, Ph. D., a sleep researcher at Duke University. A bright monitor can make it harder to fall asleep. It can also inhibit the production of melatonin, the hormone that alerts the body it's time for bed. A solid night of shut-eye will make it easier to power through tomorrow's run and will also aid muscle recovery.
Feel Better
Clean out the purse or briefcase you take to work. Carrying a heavy bag affects posture and can cause shoulder and back pain and muscle imbalance over time.
Desk Inspiration
Your office's four gray walls may not be inspiring surroundings—yet. Aimee Kimball, Ph. D., suggests ways to get a mental boost from your workspace.—L. P.
PERSONALIZE
Hang an image of an athlete or loved one you admire. Or post a picture of yourself from a race where you PR'ed to remind yourself what you are capable of.
ACCESSORIZE
Decorate with running paraphernalia. Hang a postcard from the city of your next race, post bib numbers and finishers' medals, or keep your gym bag in plain sight.
SOCIALIZE
Log onto The Loop at runnersworld.com. Create a profile, interact with others, and track training progress. "Social support keeps you motivated," Kimball says.
- more -
Source: http://www.runnersworld.com/article/0,7120,s6-238-263--13276-2-1-2,00.html?cm_mmc=social-_-twitter-_-2009_08_25-_-Tips%20for%20an%20optimal%20workout
A PERFECT DAY
What you do during the hours you're not running can make (or break) your workout.By Liz Plosser
11 A.M. Chat Up a Coworker "Talking about your running goals makes you less likely to blow off a workout," Kimball says. Tell your colleague you registered for a 5-K to solidify your commitment.
1 P.M. Prioritize Protein Morning and afternoon runners need to make protein part of their midday meal for muscle recovery. Running at night? Protein is still important, but you'll need an extra dose of carbs for energy.
2 P.M. Wrap Up a Tough Task Distance mentally taxing projects from your run. A recent study reported that people who did a challenging job before a workout stopped exercising sooner than when they didn't strain their brains before hitting the gym. "You don't train as well when you're mentally fatigued," says study author Samuele Marcora, Ph. D.
4 P.M. Use Visual Cues " My running log is the background on my computer," says Chicago marathoner Nate Cook, 32. "When I look at my progression of mileage, it puts me in the mood to run." (For more, see "Desk Inspiration," below.)
5 P.M. Tune In You can listen to any music that motivates you, but cueing up a running playlist is ideal, says sports psychologist Costas Karageorghis, Ph. D. "Runners associate workout music with the bodily sensations of running, and that shifts their mind-set toward superior running performance."
6:30 P.M. Refuel "Morning runners need evening carbs to fuel tomorrow's run," Dorfman says. Lateday runners need protein. "A liquid-based meal, such as hearty soup with beans and a glass of milk, is comforting," she says.
8 P.M. Get Ready If you're a morning runner, set out your clothes for tomorrow's workout, so you're not digging through a laundry basket looking for clean shorts at 5:30 a. m. Afternoon and evening runners should pack their gym bags now--you're more likely to forget a towel during the morning rush.
9:30 P.M. Unplug Avoid using your TV, computer, or BlackBerry in the 30 minutes before bedtime, advises Edward Suarez, Ph. D., a sleep researcher at Duke University. A bright monitor can make it harder to fall asleep. It can also inhibit the production of melatonin, the hormone that alerts the body it's time for bed. A solid night of shut-eye will make it easier to power through tomorrow's run and will also aid muscle recovery.
Feel Better
Clean out the purse or briefcase you take to work. Carrying a heavy bag affects posture and can cause shoulder and back pain and muscle imbalance over time.
Desk Inspiration
Your office's four gray walls may not be inspiring surroundings—yet. Aimee Kimball, Ph. D., suggests ways to get a mental boost from your workspace.—L. P.
PERSONALIZE
Hang an image of an athlete or loved one you admire. Or post a picture of yourself from a race where you PR'ed to remind yourself what you are capable of.
ACCESSORIZE
Decorate with running paraphernalia. Hang a postcard from the city of your next race, post bib numbers and finishers' medals, or keep your gym bag in plain sight.
SOCIALIZE
Log onto The Loop at runnersworld.com. Create a profile, interact with others, and track training progress. "Social support keeps you motivated," Kimball says.
- more -
Source: http://www.runnersworld.com/article/0,7120,s6-238-263--13276-2-1-2,00.html?cm_mmc=social-_-twitter-_-2009_08_25-_-Tips%20for%20an%20optimal%20workout
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