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Sprinting
can be done on a stationary bicycle, a stairstepper, or
any activity where you can alternate periods of high
intensity with periods of low intensity. It is a great
tool to help in fat loss, kill stress as well as
increasing your metabolic rate for days. To learn more,
Check out this week's article on Sprinting: a great
tool in fat loss. |
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When initiating a resistance training program for older women, start with the
lightest weight on the weight stack. lf a one repetition maximum (1-RM or 5-RM)
test or maximum torque type of test is administered, then use approximately 30%
to 40% of maximum as the starting weight. lf the you can comfortably lift up to
15 repetitions and perceive it to be light (< 12 on the Borg rating of perceived
exertion [RPE] 15-point category scale), add 5% the next time. The goal will be
to complete 10 to 15 repetitions at a comfortably hard level (RPE = 12-13,
somewhat hard to 14-16, hard. lf you cannot complete, 10 repetitions, decrease
the weight.
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Get back up
Success is determined not by how many times you get knocked down, but by how
quickly you get back up. You cannot possibly hope to prevent all the setbacks.
It is unrealistic to think that you can avoid all the problems and challenges,
which will most certainly block your path.
But they don't have to get the best of you. Though you cannot avoid getting
knocked down, what you can do is to quickly get back up. Every successful person
is successful in spite of the problems, not in the absence of problems.
If you choose to wallow in anger, self-pity and despair, that will only put you
further behind. Is that really what you want? . Get back up. Get back in the
game. Get over it. Get going. And do it now. The faster you recover, the more
successful you'll become.
Learn more |
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"What this
power is I cannot say; all I know is that it exists and
it becomes available only when a man is in that state of
mind in which he knows exactly what he wants and is
fully determined not to quit until he finds it."
-- Alexander Graham Bell. |
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BEETROOT, CHICORY AND ORANGE SALAD
Serves: 4
Ingredients:
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2 medium cooked beetroot, diced
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2 heads chicory, sliced
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1 large orange
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60 ml / 4 tbsp natural low fat yogurt
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10 ml / 2 tsp wholegrain mustard
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salt and pepper
Direction:
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Mix together the diced cooked beetroot and sliced chicory in a large serving
bowl.
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Finely grate the rind from the orange. With a sharp knife, remove all the
peels and white pith. Cut out the segments, catching the juice in a bowl.
Add the segments to the salad.
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Add the orange rind, yogurt, mustard and seasonings to the orange juice, mix
thoroughly, then spoon over the salad.
Nutritional Information: (per portion)
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Energy 41 K cals / 172g
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Fat 0.60 g
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Saturated fat 0.08 g
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Cholesterol 0.60 mg
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Fibre 1.42 g
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Sprinting: a great tool in fat loss
Sprinting not only burns HUGE amounts of calories, it
also keeps your metabolism flying for days after.
Sprinting combined with running / jogging can bring
amazing results, especially when combined with a healthy
diet!
It can be done on a stationary bicycle, a stairstepper,
or any activity where you can alternate periods of high
intensity with periods of low intensity.
The research, published in the Journal of Applied
Physiology, shows that just 15 minutes of sprint
interval training over a two-week period was enough to
improve exercise performance by almost 100%.
Benefits to sprinting
Sprinting is an amazing exercise period. It is a great
tool to help in fat loss, kill stress as well as
increasing your metabolic rate for days. On top of all
this, sprinting is a great exercise for your hamstrings
and can help sculpt and tone those muscles you would
kill to have. Besides, sprint training may offer an
option for individuals who cite lack of time as a major
impediment to fitness and conditioning. One other
positive motivational benefit you will find with
sprinting is that the uncontrollable human urge to beat
a STOP-WATCH can help your clients' blast through
plateaus and dramatically increase performance. Plus
there is at least some preliminary evidence that sprint
training causes the body to release anabolic hormones:
testosterone and human growth hormone with all the
positive physiological and anti-aging effects you are
striving for in a workout. Sprinting is the original
CORE exercise. That means, for a minimum amount of time
you spend sprinting you can replace hours spent in the
gym on CORE or Functional exercises.
Learn more about this article |
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