Tag Archive: beginners


My own Fitness Challenge- CONQUERED!!!

After a long time of hiatus, i was able to jump-start and focus on my Fitness training.

I started to get serious with my Exercises training “AGAIN” last June 2012.  I weight in at 65 kg, with a fitness level of intermediate ( now at 55 kg ^^). I started with taking up the necessary measurements needed and do a weekly program which I can stick with and can do at home.

Because, I needed to lose weight first, I focus on targeting cardio training and body weight exercises.

Day 1: ( M-F)

30 minutes jogging

Squats x15 reps x 3 sets

Lunges x15 reps x 3 sets

1 minute Jumping jacks on every rest interval

2 minutes rest and water break…

then i resume with back bracing exercises which focuses on strengthening the back muscles and targets the core.

cat and camel maneuver x 15 rep x 2 sets

All fours opposite arms and legs extension x 15 reps x 2 sets

and ended up with child’s pose to release the tension

all in all this program would take up 45 mins to an hour.

Pointers to remember:

  • always activate you core by tucking in your abdomen (refraining from holding breath) for increase stability.
  • proper breathing technique must be applied ALWAYS
  • be well hydrated
  • stick to the routine
  • exercises must be incorporated with proper diet

will post next the day 2 exercises training.

credit: I don’t own the pictures. credit to the owners. thanks! 🙂

These are just few of the secret to a great body that  hollywood celebrities  and it’s must-do moves.

Fab Figure- Jennifer Aniston

Celeb trainer- Kathy Kaehler

Smart Tips:

1. Eat! One big mistake women make is severely cutting calories, which slows your metabolism and makes you feel deprived. The end result? you binge and gain weight.

2. But, eat slowly. After each bite, put down your fork and count to 10. This allows your brain to tell your stomach,”Enough”.

3. MUST-DO move: Card Shuffling

HOW TO DO IT:  Place 10 playing cards on the floor. Now squat, pick up one card and shuffle four paces to the right. Squat; put the card down. Shuffle back to the pile, pick another card, and repeat until all 10 cards have been moved to the right.

Fab- Figure: Halle Berry

Celeb Trainer : Harley Pasternak

Smart tips:

4. Uphill walking is the best cardio exercise. ( Do it outside or on a treadmill’s highest incline) It’s easy on your knees while tightening your butt, thighs and lower legs.

5.Dumbels are better for muscle toning than weight machines, because they require no adjusting, they allow the body to move naturally, and they can be used for dozen of different exercises ( while machine have a limited repertoire)

6.MUST-DO move: Upper body Twist

TARGET: Obliques

HOW TO DO IT:  Sit on a mat or rug with your knees bent and your feet flexed. Lean back slightly ( at a 45- degree angle). Now reach across your body with your right hand, as though you’re grabbing something on your left, then reach to the right with your left hand. Do 10 reps ( five on each side), rest for 30 seconds, then do two more sets.

Fab- Figure : Heide Klum

Celeb Trainer : David Kirsch

Smart tips:

7. Stick your butt out on the elliptical machine. This shifts the focus to your butt, hamstrings and outer thighs and quadriceps. ( if you stand up too straight, a common mistake, your work load will be focus on your quads only)

8. When you’re doing any kind of athletic movement (jumping, lunging, lifting, weight training) never lock your elbows or knees. Keep them slightly “soft” (but not floppy) to prevent joint injury.

9. MUST-DO moves: Platypus walk

TARGET: Butt

HOW TO DO IT: Firmly grasp a 7-10 lbs medicine ball or a db that weights between 4-10 lbs. place it overhead with both hand(keeping arms straight). Squat as low as you can go, toes pointing out. while on  the squat position, walk slowly forward (8 steps), then backward (8 steps). repeat the sequence.

Fab- Figure: Jennifer Lopez

Celeb Trainer: Gunnar Peterson

Smart tips:

10. Quit quick- stepping on the stair climber! This works fewer muscles and burns fewer calories than long, deep steps.

11. Sit still for no more than three minutes between weight- lifting sets. Waiting longer allows your muscles to cool down, weakening the benefits of the exercise.

12. MUST-DO move: Triceps Extension

TARGET: the back of the arms

HOW TO DO IT: Hold one end of a 5-8 lbs db with both hands above your head. Slowly lower the weight behind your head so elbows point to the ceiling, then lift. to the exercise for 3 sets of 8 reps.

 

p.s. i don’t own this article.  i repost this to grant a request.  credit to the owner. thank you!

 

Marathon training for Beginners

Are you planning on joining the next marathon event? Afraid that this will be your first time and don’t know the training you need to undergo?

Well, tons of people attempt to run a marathon every year. In fact, around half of the people in any given marathon are beginner marathoner. That means in the lead-up to the race, the majority of people have never taken on training for a marathon before.

There are things that you need to follow and consider when doing marathon training. It’s not an overnight change but it could surely help you get in shape at the day of the event.

In training sessions, the general rule of thumb is to keep our heart rate to between 60%-70% of your maximum heart rate, the reason for this is that if you train at a rate below this heart rate, then you will not get the most out of your sessions. However, if you go above these levels for your longer runs then your recovery period will extend and that is when you will most likely feel flat and tired during the day.

You need to follow training schedules that is designed for your own fitness level, the miles you get into your legs the fitter you will become. That is because you will actively improve your fitness and endurance levels when training for a marathon.

As a beginner you always start with a brisk walk then progress into jog then jog into run. It’s as easy as one, two,three. All you need to have is discipline and commitment.

Here are some training tips to follow in training for a marathon: (by Bob Seebohar)

  1. Goal Setting – I firmly believe anyone can complete a marathon as long as he or she is in good physical health without injuries. However, realistic not idealistic goals should be set from the start. I would encourage this athlete to set her primary goal as finishing without injury. Often times, athletes (especially first timers) will converse with other athletes to set race goals, but these are often idealistic goals that are sure to set the athlete up for failure. Once you convince her that this goal is the smartest way to begin her training, then and only then should you construct her training program. I cannot emphasize enough how important it is to have a well established and athlete supported goal before engaging in the training program.
  2. Assess Sport Background and History – This is even more important than program design because you will not know where to begin or how to progress the training program if you do not understand the athlete’s sport history. With so little time to train, the main goal I would have for this athlete would be injury prevention. She will finish the race even if she walks as I described above.
  3. Training Program – I will make the assumption that the athlete has not been running consistently (at least three times per week) for the past three to five years but does run one to two times per week at the longest duration of 30 minutes.
Week Walk Run Core Strength
1 2 times for 1 hour 2 times for 30 and 35 mins 1-2 times
2 2 times for 1 hour and 1 hour, 15 mins (hills) 2 times for 35 and 40 mins 1-2 times
3 1 times for 1 hour, 30 mins (hills) the day after the longer run 3 times for 30, 40 and 50 mins 1-2 times
4 1 time for 1 hour, 45 mins (hills) the day after the longer run 3 times for 40, 50 and 60 mins 1-2 times
5 2 times for 1 hour, 30 mins and 2 hours (hills) the day after the longer run 2 times for 45 and 60 mins 1-2 times
6 1 time for 1 hour, 30 mins (hills) the day after the longer run 3 times for 50, 60 and 70 mins 1-2 times
7 1 time for 1 hour (hills) 3 times for 60, 60 and 80 mins 1-2 times
8 1 time for 1 hour, 15 mins (hills) the day after the longer run 3 times for 45, 60 and 90 mins 1-2 times
9 1 time for 2 hours (hills) the day after the long run 3 times for 60, 60 and 110 mins 1 time
10 2 times for 1 hour each 1 time for 45-60 mins 2-3 days before race

    As you can see from the outlined training program, progressing from walking to walking on hills and gradually introducing longer but safer run volume are the keys for finishing a marathon successfully. I also typically recommend performing longer runs on dirt roads or paths whenever possible to lessen the ground forces when the foot strikes the ground. When it comes to preparing an athlete for a marathon with only 10.5 weeks, it is important to err on the safe side of injury prevention. Runs can always be substituted for long walks and should be considered if the athlete experiences any type of musculoskeletal challenge upon beginning the training program.

    cr: http://ptonthenet.com