This February marks the one year anniversary of the First Ever All Area Winter Dance Showcase.
An event in this nature was forever a dream of mine and coming from small, rural Rushville, we do not have the means to compete or funding for regular traveling for dance co...mpetiton. Finally last December this dream became reality when I approached R/I schools and our dance team about the idea. With the help of dear friends and fabulous "producers" Becky Jones and Marilyn walters, we made the event come to life!
I am extremely excited to announce the 2nd Annual- All Area Winter Dance Showcase will be happening this February the 25th at Rushville-Industry High school. Last years event was a huge success and served as a very entertaining event that brought communities from around the area together. Usually we see this occur for sports/games...this however, brings hightlight to our dance teams; a very well deserved and often times not highlighted sport for all of our schools!
This year I am proud to have continued my involvement with youth, exercise, dance, and fitness as the reigning Miss Macomb. I am blessed to have been asked to speak about the 2011 Dance Showcase and my other programs thoughout the year at the Illinois IAPHERD State Conference! This event has been brought to state highlight and I am thrilled to say I am working on KHQA covering the event. My platform is titled "eCHANGE" -The fight against childhood obesity and inactivity. This by far has been the event that I have been most passionate about during my journey with my programs. I am very proud to be bringing about a second dance showcase this year!!!
Last year we had 7 teams attend from our conference and each team showcased two routines. The gym was packed!! This year I am reaching out all across the area..we want this to be as big and exciting as we can get it to be! The "grand finale" serves a very exciting final event, as all the teams take the floor together to perform a exciting routine!
Official entires are not final yet, but here is a list of teams who have confirmed or who are considering participating/ or we are waiting on response. We proudly reached out to over 38 teams this year, however, for many teams this is a reginal dance competition day. We will post final listings soon. We hope to have at least 10 and this should be about perfect to keep the show around 2 hours.
-Pleasant Plains
-Beardstown
-Farmington
-VIT Astoria
-Havana
-West Central
-Berry Western
-Mendon Unity
-Midwest Central
-Ashland AC Central
-Athens
-Pleasant Hill
-Galesburg
-Hamilton Warsaw
-Carthage
-Sherrard High
-Peoria Notre Dame
MORNING Master ZUMBA Class!!!!
Eva Brammer a wonderful Zumba instructor from Vegas will be coming and helping us have a Master Zumba Class that morning!!! Class will be 10.00 a.m to 12.00. Come to both 1 hour classes or both!!!
It will be a great way to start off the DANCE filled day and get your workout in ;) This will be a party ..you do not want to miss it!
Most importantly....my main goal in starting this program last year was to raise funding for our dance department..something we do not usually get to focus on! As with last year ALL PROCEEDS GO TO HELP THE DANCE DEPT. AND TEAM!!!! =) The Zumba Master Class also goes to the dance fund and half to our band dept.!!! The proceeds will be split 50/50. -50 % going to the winter danceline and 50% will go to the Fall Drill/Dance Team
Come support a great cause and partake in a fun filled day!
Monday, February 6, 2012
Friday, March 18, 2011
R/I High School Track Nutrition and Food Idea Document
This is a Document I created for the Rushville Industry Girls High School Track Team. I figured I would share with everyone..who know you may pick up some usefull tips. =) Especially from the food ideas list! It is very general..keep in mind we are trying to promote and develope good habbits with these young adults!
Food = Energy
An Overview on nutrition from Ervin’s Get Fit Stay Fit
(Workout Ideas for general health @ ervinsgetfitstayfit@blogspot.com)
Overview
Female runners have specific nutritional needs. Poor nutrition can lead to poor performance, tiredness, injuries and disillusionment with training, reports the Estronaut website, a forum for women's health. Women often take up running in an effort to lose weight, and as a result fail to fuel correctly.
Calories
The number of calories you need daily really depends on the aggressiveness of your training. According to running coach Hal Higdon, the average runner training for a half marathon and running between 20 and 25 miles per week needs about 2,500 calories per day. The later stage of marathon training requires more calories, and runners who do short distances probably need slightly less daily. Even if you are seeking weight loss, you need to eat adequate calories to replace glycogen stores in your muscles so you have energy to perform at your best. The National Institutes of Health recommends that no female drop below 1,200 calories consumed per day.
Macronutrients
A diet for a female runner should stress carbohydrates. Aim to take in between 50 and 70 percent of daily calories from complex carbohydrates like whole grains, vegetables and fruits. Distance runners should focus on the higher end of the carbohydrate range. Proteins in the form of white-meat poultry, lean cuts of beef, legumes, egg whites and low-fat dairy should make up between 10 and 25 percent of daily calories. Healthy fats, like those that come from plant sources, round out your running diet plan. Make sure you eat at least 20 percent of your calories from fat because adequate consumption helps with vitamin absorption and hormone production.
Potential Deficiencies
Women tend to be at risk of iron deficiency. Women runners are even more prone because, according to Estronaut, excessive sweating causes iron loss. Include iron-rich leafy greens and some lean red meat in your diet to insure you get enough. Female runners and other athletes have a higher need for calcium in their diet programs. Chris Carmichael, coach to Lance Armstrong and founder of Carmichael Training Systems, writes in "Food for Fitness" that nearly half of all runner do not get enough calcium. Include at least 1,000 mg of calcium daily through sources like low-fat milk, yogurt, fortified juice or supplements.
Fueling Workouts
Runners need proper fuel before, during and after workouts to maximize their performance. Carmichael points out that a pre-run meal or snack eaten 60 to 90 minutes before your workout should consist primarily of carbohydrates with a small serving of protein. Examples are a bagel with a slice of deli turkey or a bowl of cereal with low-fat milk. After longer workouts---lasting more than an hour---replace your glycogen stores within 15 minutes to an hour. Carmichael recommends a meal containing .75 g of carbohydrates per kilogram of body weight combined with a serving of protein. For a 130-lb. woman a slice of toast with a banana and a tablespoon of peanut butter meets this criteria. Runners going longer than an hour should consume sports gels or drinks to replace energy stores.
Typical Day
A female runner's daily meal plan should include three meals and at least two snacks. For a 135-lb. female runner training 11 hours per week, go for a breakfast consisting of two cups of whole grain cereal with low fat milk and 12 oz. of orange juice. At lunch, try a chicken salad sandwich with spinach, whole grain bread and two cups of fruit. Enjoy a serving of multigrain crackers on the side. In the afternoon, have a fruit smoothie as a snack. For dinner, make two to three cups of pasta with marinara sauce, a roll and a green salad. Drink 8 oz. of milk with lunch or dinner. If you have a workout longer than an hour planned, drink 25 oz. of a sports drink and a sports gel before you go
So What Foods Should I Eat
(Here are some examples. But the possible list is huge)
• Fresh vegetables and fruits should make up the largest part of your healthy foods grocery list. Vegetables and fruits have vitamins, minerals, and antioxidants, and they are usually low in calories. We all need at least five or more servings of vegetables and fruits every day. Choose a variety of fruits and vegetables that everyone in your family will enjoy.
•
• Most of your grain and cereal products should be made from whole grains, not from refined flours. This part of your list includes whole-grain breads, whole-grain pastas, and whole-grain breakfast cereals. Whole grains are important for vitamins, minerals, and for fiber, which is often lacking in modern diets. Read labels to look for 100% whole-grain or 100% whole-wheat to be sure you are getting whole grain products.
•
• Your protein and meat choices should consist mostly of fish, poultry and lean meats. Eggs, nuts, seeds and legumes are also good protein choices. Choose fresh and frozen unbreaded meats and fish. Avoid breaded, deep-fried convenience foods that you put in the oven. They are high in fat and sodium.
•
• Beverages should be kept simple. Water, low-fat milk, juices and herbal teas are all good choices. If you opt for soft drinks, choose diet sodas and soft drinks to avoid extra sugar.
•
• Dairy products should include low-fat milk, yogurt and cheese. If you do not want cows' milk, choose soy and rice beverages, calcium-fortified orange juice, or goats' milks and cheese.
•
• Be careful with dressings, cooking oils and condiments. They are sneaky sources of refined sugar and poor quality oils. Read labels to choose dressings made with olive oil, canola oil or walnut oil. Choose low-fat mayonnaise for your sandwiches and choose canola oil and olive oil for cooking.
•
• Frozen foods are a convenient way to keep vegetables on hand. There are also prepared meals that you can pop into the microwave or oven. These can be convenient and healthy if you choose low-fat versions with good portion sizes. Read labels and chose frozen foods wisely. Avoid frozen pizzas, pocket-sandwiches, deep-fried appetizers, and breaded foods.
•
• Foods in cans and jars are also very convenient. Look for low-sodium soups, vegetables and sauces. Avoid high-fat gravies and high-calorie foods like canned spaghetti and ravioli products.
•
• For sandwiches, choose peanut butter or other nut butters, low-fat turkey slices or sliced roast beef. Avoid processed lunch meats, sausages and hot dogs.
•
• Don't load up on high-calorie treats and desserts. Choose fresh fruits, healthy nuts, seeds and whole-grain crackers for snacks.
Food = Energy
An Overview on nutrition from Ervin’s Get Fit Stay Fit
(Workout Ideas for general health @ ervinsgetfitstayfit@blogspot.com)
Overview
Female runners have specific nutritional needs. Poor nutrition can lead to poor performance, tiredness, injuries and disillusionment with training, reports the Estronaut website, a forum for women's health. Women often take up running in an effort to lose weight, and as a result fail to fuel correctly.
Calories
The number of calories you need daily really depends on the aggressiveness of your training. According to running coach Hal Higdon, the average runner training for a half marathon and running between 20 and 25 miles per week needs about 2,500 calories per day. The later stage of marathon training requires more calories, and runners who do short distances probably need slightly less daily. Even if you are seeking weight loss, you need to eat adequate calories to replace glycogen stores in your muscles so you have energy to perform at your best. The National Institutes of Health recommends that no female drop below 1,200 calories consumed per day.
Macronutrients
A diet for a female runner should stress carbohydrates. Aim to take in between 50 and 70 percent of daily calories from complex carbohydrates like whole grains, vegetables and fruits. Distance runners should focus on the higher end of the carbohydrate range. Proteins in the form of white-meat poultry, lean cuts of beef, legumes, egg whites and low-fat dairy should make up between 10 and 25 percent of daily calories. Healthy fats, like those that come from plant sources, round out your running diet plan. Make sure you eat at least 20 percent of your calories from fat because adequate consumption helps with vitamin absorption and hormone production.
Potential Deficiencies
Women tend to be at risk of iron deficiency. Women runners are even more prone because, according to Estronaut, excessive sweating causes iron loss. Include iron-rich leafy greens and some lean red meat in your diet to insure you get enough. Female runners and other athletes have a higher need for calcium in their diet programs. Chris Carmichael, coach to Lance Armstrong and founder of Carmichael Training Systems, writes in "Food for Fitness" that nearly half of all runner do not get enough calcium. Include at least 1,000 mg of calcium daily through sources like low-fat milk, yogurt, fortified juice or supplements.
Fueling Workouts
Runners need proper fuel before, during and after workouts to maximize their performance. Carmichael points out that a pre-run meal or snack eaten 60 to 90 minutes before your workout should consist primarily of carbohydrates with a small serving of protein. Examples are a bagel with a slice of deli turkey or a bowl of cereal with low-fat milk. After longer workouts---lasting more than an hour---replace your glycogen stores within 15 minutes to an hour. Carmichael recommends a meal containing .75 g of carbohydrates per kilogram of body weight combined with a serving of protein. For a 130-lb. woman a slice of toast with a banana and a tablespoon of peanut butter meets this criteria. Runners going longer than an hour should consume sports gels or drinks to replace energy stores.
Typical Day
A female runner's daily meal plan should include three meals and at least two snacks. For a 135-lb. female runner training 11 hours per week, go for a breakfast consisting of two cups of whole grain cereal with low fat milk and 12 oz. of orange juice. At lunch, try a chicken salad sandwich with spinach, whole grain bread and two cups of fruit. Enjoy a serving of multigrain crackers on the side. In the afternoon, have a fruit smoothie as a snack. For dinner, make two to three cups of pasta with marinara sauce, a roll and a green salad. Drink 8 oz. of milk with lunch or dinner. If you have a workout longer than an hour planned, drink 25 oz. of a sports drink and a sports gel before you go
So What Foods Should I Eat
(Here are some examples. But the possible list is huge)
• Fresh vegetables and fruits should make up the largest part of your healthy foods grocery list. Vegetables and fruits have vitamins, minerals, and antioxidants, and they are usually low in calories. We all need at least five or more servings of vegetables and fruits every day. Choose a variety of fruits and vegetables that everyone in your family will enjoy.
•
• Most of your grain and cereal products should be made from whole grains, not from refined flours. This part of your list includes whole-grain breads, whole-grain pastas, and whole-grain breakfast cereals. Whole grains are important for vitamins, minerals, and for fiber, which is often lacking in modern diets. Read labels to look for 100% whole-grain or 100% whole-wheat to be sure you are getting whole grain products.
•
• Your protein and meat choices should consist mostly of fish, poultry and lean meats. Eggs, nuts, seeds and legumes are also good protein choices. Choose fresh and frozen unbreaded meats and fish. Avoid breaded, deep-fried convenience foods that you put in the oven. They are high in fat and sodium.
•
• Beverages should be kept simple. Water, low-fat milk, juices and herbal teas are all good choices. If you opt for soft drinks, choose diet sodas and soft drinks to avoid extra sugar.
•
• Dairy products should include low-fat milk, yogurt and cheese. If you do not want cows' milk, choose soy and rice beverages, calcium-fortified orange juice, or goats' milks and cheese.
•
• Be careful with dressings, cooking oils and condiments. They are sneaky sources of refined sugar and poor quality oils. Read labels to choose dressings made with olive oil, canola oil or walnut oil. Choose low-fat mayonnaise for your sandwiches and choose canola oil and olive oil for cooking.
•
• Frozen foods are a convenient way to keep vegetables on hand. There are also prepared meals that you can pop into the microwave or oven. These can be convenient and healthy if you choose low-fat versions with good portion sizes. Read labels and chose frozen foods wisely. Avoid frozen pizzas, pocket-sandwiches, deep-fried appetizers, and breaded foods.
•
• Foods in cans and jars are also very convenient. Look for low-sodium soups, vegetables and sauces. Avoid high-fat gravies and high-calorie foods like canned spaghetti and ravioli products.
•
• For sandwiches, choose peanut butter or other nut butters, low-fat turkey slices or sliced roast beef. Avoid processed lunch meats, sausages and hot dogs.
•
• Don't load up on high-calorie treats and desserts. Choose fresh fruits, healthy nuts, seeds and whole-grain crackers for snacks.
Saturday, March 12, 2011
Body Weight Leg Ideas...my fav
***Non-weighted toning exercises for legs and core (a lot of these are also cardio based too)
-Jumping squats…get in squat position jump up in air straightening legs and coming as high off ground as possible…then land back in squat position. (do as many as you can continuously until fatigued)
-Jumping lunges…same concept as jumping squats. Get in lunge and jump up in air as high as possible while switching legs in air and land in a lunge with opposite leg forward as the one in the first lunge. (go continuously until fatigued)
-Wall sits…legs 90 degrees hold 45-1 min 3 times
-One leg dips…stand on one leg..other leg lifted and placed close to leg at comfortable position. Slowly dip and straightened…can hold on to something in front of you for support.
-Side leg lifts and back. ..On all fours lift leg to side down repeat. Do to back as well.
-Squat slides/walks…get in wide stand squat…slide one leg out to side while remaining in squat and then slide other leg in as well. Keep going while trying to remain as low as possible until legs burn! =)
-Try squatting in 5th position (one leg in front of other If not a dancer) Like a grand plie, do some all the way down with heals coming up and some going down as far as possible without heals coming up. Also try some holding your heals up the whole time. So you are on a forced arch throughout the squat , on your toes, or in dancer terms …releve. Go into clave raises while calves are tired from forcing the arch.
-Also do this same thing in a wide 4th position..legs in front of one another but at least 3 feet in between. I also do this in first position..which is heals together, feet turned out.
-After you master these…try all of them jumping. Little jumps and big ones…touch ground, keep booty down, chest up, and jump completely as high as you can.
-Jumping squats…get in squat position jump up in air straightening legs and coming as high off ground as possible…then land back in squat position. (do as many as you can continuously until fatigued)
-Jumping lunges…same concept as jumping squats. Get in lunge and jump up in air as high as possible while switching legs in air and land in a lunge with opposite leg forward as the one in the first lunge. (go continuously until fatigued)
-Wall sits…legs 90 degrees hold 45-1 min 3 times
-One leg dips…stand on one leg..other leg lifted and placed close to leg at comfortable position. Slowly dip and straightened…can hold on to something in front of you for support.
-Side leg lifts and back. ..On all fours lift leg to side down repeat. Do to back as well.
-Squat slides/walks…get in wide stand squat…slide one leg out to side while remaining in squat and then slide other leg in as well. Keep going while trying to remain as low as possible until legs burn! =)
-Try squatting in 5th position (one leg in front of other If not a dancer) Like a grand plie, do some all the way down with heals coming up and some going down as far as possible without heals coming up. Also try some holding your heals up the whole time. So you are on a forced arch throughout the squat , on your toes, or in dancer terms …releve. Go into clave raises while calves are tired from forcing the arch.
-Also do this same thing in a wide 4th position..legs in front of one another but at least 3 feet in between. I also do this in first position..which is heals together, feet turned out.
-After you master these…try all of them jumping. Little jumps and big ones…touch ground, keep booty down, chest up, and jump completely as high as you can.
Just some facts that I typed up!
• Always change workout from day to day: mix different cardio with
different strength training
• Always get a minimum of 20 minutes of cardio each day you work out
• It takes 20 minutes to tap into your fat stores
Mix up treadmill workouts. Include incline and sprints, but you can do steady jogging somedays.
Example treadmill workout
5 minutes – warmup – light jog
5 minutes – increase speed of jog
5 minutes – Incline runs – set incline as high as you can tolerate. Try to get to at least 8
Keep up the same speed you were at throughout this whole five minutes, 30 seconds on incline, then bring incline back down for 1 minute and repeat
5 minutes – sprints- When I do sprints, I will sometimes do a 30 second sprint, a 45, 1 minute, 45, then 30 again, you can pick whatever speeds you feel ready for and keep them up for that 5 minutes. Make sure it is a spring like pace.
*This is just an example of 1 workout. When you get more stamina, you can increase treadmill workout times. On days when you do not weight train, cardio sessions can last up to an hour.
You can incorporate whatever sprints, hills, intervals, or times you want in order to keep changing up your cardio regimen.
ARMS
Arms
Some good arm exercises to pair with machine exercises are as follows
*Pushups (can be done on knees, this is a very basic exercise but if done until fatigued it really is one of *the best all time exercises for your chest and upper body)
*Yoga pushup—I love these! Arms are under body and lower you slowly down. (They brush your body as you go down; think elbow to ribs. Hold your weight the entire time)
* Triceps dips on bench or chair…little pulses in 90 degree point in between reps
*free weights are good for curls, rows, and shoulder extensions.
-just pair some of these with your normal machine workout and try sprinting or jumping rope between exercises…this is my fav. and it burns a ton of fat!
different strength training
• Always get a minimum of 20 minutes of cardio each day you work out
• It takes 20 minutes to tap into your fat stores
Mix up treadmill workouts. Include incline and sprints, but you can do steady jogging somedays.
Example treadmill workout
5 minutes – warmup – light jog
5 minutes – increase speed of jog
5 minutes – Incline runs – set incline as high as you can tolerate. Try to get to at least 8
Keep up the same speed you were at throughout this whole five minutes, 30 seconds on incline, then bring incline back down for 1 minute and repeat
5 minutes – sprints- When I do sprints, I will sometimes do a 30 second sprint, a 45, 1 minute, 45, then 30 again, you can pick whatever speeds you feel ready for and keep them up for that 5 minutes. Make sure it is a spring like pace.
*This is just an example of 1 workout. When you get more stamina, you can increase treadmill workout times. On days when you do not weight train, cardio sessions can last up to an hour.
You can incorporate whatever sprints, hills, intervals, or times you want in order to keep changing up your cardio regimen.
ARMS
Arms
Some good arm exercises to pair with machine exercises are as follows
*Pushups (can be done on knees, this is a very basic exercise but if done until fatigued it really is one of *the best all time exercises for your chest and upper body)
*Yoga pushup—I love these! Arms are under body and lower you slowly down. (They brush your body as you go down; think elbow to ribs. Hold your weight the entire time)
* Triceps dips on bench or chair…little pulses in 90 degree point in between reps
*free weights are good for curls, rows, and shoulder extensions.
-just pair some of these with your normal machine workout and try sprinting or jumping rope between exercises…this is my fav. and it burns a ton of fat!
Treadmill Workout Ideas - It doesn't have to be boring!!!
Here are a few interesting treadmill workout ideas
Enjoy =)
****The Pyramid
Begin with a 10-minute warm-up jog before starting. Afterward, run the entire exercise at 90 percent of your 10 km pace with a three-minute recovery between sets. Start set one by running for one minute at a 4, 5, then 6 percent incline. Run for one minute each at a 5, 6 and 7 percent incline for set two. Set three increases the incline to 6, 7 and 8 percent for one minute each. Run one minute each at a 7, 6 and 5 percent incline for set four. Finish with set five and inclines of 6, 5 and 4 percent--running each for one minute. This workout will take approximately 30 minutes to complete.
____________________________________________
Running Quarters is tough! this one will kick booty if you actually run four sets of 3- 400 meter runs!
****Picking Up the Pace
Begin this speed workout with a 10-minute warm-up, jogging lightly throughout. Start the first set of the exercise by running at half your 5 km pace for 400 meters. Without a recovery, run an additional 400 meters at your 15 km race pace. Immediately afterward, run another 400 meters and increase your speed to your 3 km race pace. Recover afterward by resting for 30 seconds. Complete four sets total with a recovery between sets.
Enjoy =)
****The Pyramid
Begin with a 10-minute warm-up jog before starting. Afterward, run the entire exercise at 90 percent of your 10 km pace with a three-minute recovery between sets. Start set one by running for one minute at a 4, 5, then 6 percent incline. Run for one minute each at a 5, 6 and 7 percent incline for set two. Set three increases the incline to 6, 7 and 8 percent for one minute each. Run one minute each at a 7, 6 and 5 percent incline for set four. Finish with set five and inclines of 6, 5 and 4 percent--running each for one minute. This workout will take approximately 30 minutes to complete.
____________________________________________
Running Quarters is tough! this one will kick booty if you actually run four sets of 3- 400 meter runs!
****Picking Up the Pace
Begin this speed workout with a 10-minute warm-up, jogging lightly throughout. Start the first set of the exercise by running at half your 5 km pace for 400 meters. Without a recovery, run an additional 400 meters at your 15 km race pace. Immediately afterward, run another 400 meters and increase your speed to your 3 km race pace. Recover afterward by resting for 30 seconds. Complete four sets total with a recovery between sets.
Let's Move!!
Throughout my journey with working with children and obesity factors I have grown to repect a lot of organizations that are trying to fight back against this epidemic. An organization that really parralels what I stand for with my "Ervin's Get Fit Stay Fit Programs" and "eCHANGE" is the campaign endorsed and promoted by our first lady, Michele Obama. The program is called "Let's Move". Here is some of their veiws on the childhood obesity outbreak and a link to the site. Please check it out...it's great!!! =)
___________________________________________________
Let’s Move! is a comprehensive initiative, launched by the First Lady, dedicated to solving the challenge of childhood obesity within a generation, so that children born today will grow up healthier and able to pursue their dreams. Combining comprehensive strategies with common sense, Let's Move! is about putting children on the path to a healthy future during their earliest months and years. Giving parents helpful information and fostering environments that support healthy choices. Providing healthier foods in our schools. Ensuring that every family has access to healthy, affordable food. And, helping kids become more physically active.
Everyone has a role to play in reducing childhood obesity, including parents, elected officials from all levels of government, schools, health care professionals, faith-based and community-based organizations, and private sector companies. Your involvement is key to ensuring a healthy future for our children.
http://www.letsmove.gov/learnthefacts.php
___________________________________________________
Let’s Move! is a comprehensive initiative, launched by the First Lady, dedicated to solving the challenge of childhood obesity within a generation, so that children born today will grow up healthier and able to pursue their dreams. Combining comprehensive strategies with common sense, Let's Move! is about putting children on the path to a healthy future during their earliest months and years. Giving parents helpful information and fostering environments that support healthy choices. Providing healthier foods in our schools. Ensuring that every family has access to healthy, affordable food. And, helping kids become more physically active.
Everyone has a role to play in reducing childhood obesity, including parents, elected officials from all levels of government, schools, health care professionals, faith-based and community-based organizations, and private sector companies. Your involvement is key to ensuring a healthy future for our children.
http://www.letsmove.gov/learnthefacts.php
Monday, March 7, 2011
Cardio..Think it's boring? Think Again!!!!!
Cardio is an absolute must if you are trying to cut body fat or even weight. Not to mention the great benefits for your heart and overall health.
-Here are 3 cardio exercises to help make your training more fun: (O.k. maybe not fun but the time will go by quicker)
________________________________________________________________
1. Continuous fun
Time: 45 minutes
Keep heart rate between 75-85% throughout, except ellipitical. Ellipitical 65-75% for recovery.
Stairs 8 minutes, treadmill incline 6 minutes, jump rope 6 minutes, ellipitical 5 minutes, jump rope 6 minutes, treadmill incline 6 minutes, stairs 8 minutes.
__________________________________________
2. The change up.
Time: 45 minutes
Sustained/Recovery-70-80%. Intenset-85-95%.
Treadmill-5 minutes sustained, 2 min-sprint, 2-min side shuffle (1 minute each way), 2 min-sprint, 2 min side shuffle, 2 min-sprint
Stairs-5 minutes skipping a step, 2 minutes get both feet on each step, 2 minutes side steps (1 minute each way), 2 minutes get both feet on each step, 2 minutes side shuffle, 2 minutes as fast you can
Jump rope/Jack/Lunge trio-5 minutes traditional jump rope, 2 minutes side lunges (alternating), 2 minutes jumping jacks, 2 minutes jump rope (as fast you can), 2 minutes regular walking lunges end with 2 minutes of glute kick backs (1 minute each leg)
________________________________________________________
3. Tight/Sprints
Time: 40 minutes
*5 minute jog , then 1 minute sprint alternate with 1 minute of walking on treadmill (think small steps and EVERYTHING TIGHT!) repeat x 10 and end with 5 minutes of jogging
-Here are 3 cardio exercises to help make your training more fun: (O.k. maybe not fun but the time will go by quicker)
________________________________________________________________
1. Continuous fun
Time: 45 minutes
Keep heart rate between 75-85% throughout, except ellipitical. Ellipitical 65-75% for recovery.
Stairs 8 minutes, treadmill incline 6 minutes, jump rope 6 minutes, ellipitical 5 minutes, jump rope 6 minutes, treadmill incline 6 minutes, stairs 8 minutes.
__________________________________________
2. The change up.
Time: 45 minutes
Sustained/Recovery-70-80%. Intenset-85-95%.
Treadmill-5 minutes sustained, 2 min-sprint, 2-min side shuffle (1 minute each way), 2 min-sprint, 2 min side shuffle, 2 min-sprint
Stairs-5 minutes skipping a step, 2 minutes get both feet on each step, 2 minutes side steps (1 minute each way), 2 minutes get both feet on each step, 2 minutes side shuffle, 2 minutes as fast you can
Jump rope/Jack/Lunge trio-5 minutes traditional jump rope, 2 minutes side lunges (alternating), 2 minutes jumping jacks, 2 minutes jump rope (as fast you can), 2 minutes regular walking lunges end with 2 minutes of glute kick backs (1 minute each leg)
________________________________________________________
3. Tight/Sprints
Time: 40 minutes
*5 minute jog , then 1 minute sprint alternate with 1 minute of walking on treadmill (think small steps and EVERYTHING TIGHT!) repeat x 10 and end with 5 minutes of jogging
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