If you’ve never ran a day in your life then getting on a treadmill and expecting the pounds to just drop right off this is going to be really tough. But I’m here to help . You don’t have to be a porfessional runner to maximize on the benefits of a good run. All runners […]
If you’ve never ran a day in your life then getting on a treadmill and expecting the pounds to just drop right off this is going to be really tough.
But I’m here to help .
You don’t have to be a porfessional runner to maximize on the benefits of a good run. All runners start off slow. Figuratively and literally.
before even setting foot on a treadmill, I advise you stretch. Get a good hamstring and calf stretch going.
Some stretches include:
- The downward facing dog
- Scissor hamstring stretch etc.
Also, get the quads (thigh muscles) warmed up to with some butt kickers and a few jump squats. All of this stretching before getting on the treadmill will reduce the likelihood of you getting cramping or tightness in the muscles while running. Imagine what would happen to you if you’re mid sprint on a treadmill and you get a sudden charlie-horse. Yeah it’s not going to be looking to nice for you after that fall. So practice safety first. with practicing safety make sure that you’re wearing the right type of shoes for running and make sure that your laces are tied securely and tucked away to prevent any mishaps from occurring.
Now you’re ready to get onto the treadmill:
If you’re in the gym do not feel intimidated by the people running next to you, you’re focus is you. Remember, this is not a race. I don’t know how to work every single treadmill out there, so this is just some general information start your treadmill and keep the speed at roughly 2.0-2.5. this will get you off to a nice walk do this for about 2 minutes, as this will get the rest of your body warmed up, and it will warm up your legs even more. after those two minutes increase your speed to about 3.0-3.5 to some people this might seem like a little jog but to others this is just a slightly brisker walk. the goal of this regimen is to take your time and not to rush into a full on sprint, you have to ease your body into it. after about a minute and a half increase your speed to approximately 4.0-4.5. By now you should definetly be jogging. Try to hold this jog for at least 2 minutes before decreasing the speed back to 3.0-3.5. when you decrease the speed back to your brisk walk only do that for about 30 seconds to a minute. You don’t want the body to cool down too much while alternating speeds. Alternate between a brisk walk and a jog until you’ve worked up a pretty nifty sweat. If you’re not a beginner then you can most likely jog for munch longer than 2 minutes, but for the sake of this blog let’s just assume everyone’s a beginner. If you feel that you can endure a short run then by all means go for it. But never over exert yourself. come back the next day and see how long you can jog for before returning back to the brisk walk. If consistent, in a week or so you should be running.
In the beginning of this class I was a little on the fence about how well I’d do here, but I soon realized that my experience was based solely on how much I was willing to learn. I have to say I learned quite a few things. I know how to use Photoshop and movie maker but I learned new things like shortcuts on the keyboard instead of doing everything manually and clicking. I learned about websites to make GIFs and memes. But, one of the most important thing I learned is how to write a blog post. I learned that writing blogs are interesting to read and make and there aren’t any crazy rules like in essay writing.
Creating my own website was my favorite part of this class. It actually helped me realize that I really do have a passion for health and fitness. I knew that I wanted to change my Journalism major but I didn’t know what to change it to. Now I know that I’m so committed to this Nutrition things that I’m going to make the effort to transfer colleges just to fulfill a major in Nutrition and Fitness.
I’ll definitely be keeping my site because it’s such a good tool to help others with their personal goals, and to even network with the fitness world through various social medias. I didn’t think that I would be able to make friends outside o the class because of my personal blog and Instagram page. It’s a commitment but I am committed.
I thought that the class was run just fine, there was a lot of freedom and I think that that is necessary or a class like this because too much structure can be limiting to what we want to learn compared to what we would have to learn. I’m happy that we had options, and all around I thought it was a good experience. Compared to my first post which was extremely skeptical to now. I’m happy that I stayed attentive to the class and I pushed myself to produce some videos and try out some of the ds106 projects. It was a fun class to have taken!
There is no such thing as spot reduction unless you’re getting liposuction! People use the idea of spot reduction to make them feel as though they only need to do a quarter of the work necessary for losing weight, and that just is not true. For those who do not know what spot reduction is, […]
There is no such thing as spot reduction unless you’re getting liposuction! People use the idea of spot reduction to make them feel as though they only need to do a quarter of the work necessary for losing weight, and that just is not true. For those who do not know what spot reduction is, let me explain by giving an example.
My biggest insecurity is my thighs (it’s out of the bag phew!) everyone stores fat differently and mine happens to store in my thighs.My initial reaction would be to do 100 squats everyday, but all that would do is build muscle and not eliminate fat, now my thighs would be bigger instead of smaller. The only way for me to lose body fat is through full body cardio like running on the treadmill, or using the elliptical. I can’t choose where I wan’t my body to lose fat, I just have to stay dedicated to the process and know that I will see a change in my problem area.
Also know this. The place that your body stores the most fat is usually the last place to see reduction. Don’t be discouraged. Being educated on the topic helps you stay confident in your abilities to reach your goals!
This post is directed specifically to women! Women are afraid of working out with weights from fear of gaining the stature of a body builder. I’m here to tell you that that will never happen unless you want it to happen. A body builder works endlessly towards having the bodies that they have. they achieve […]
This post is directed specifically to women! Women are afraid of working out with weights from fear of gaining the stature of a body builder. I’m here to tell you that that will never happen unless you want it to happen. A body builder works endlessly towards having the bodies that they have. they achieve that body through tons of proteins, supplements, and even steroids. It’s impossible to just start lifting weights and obtain a body so sculpted. It’s impossible. Weight training is usually done after you’ve reached your desired weight goal. You may notice that you gain maybe 5 pounds back with weight training because you’re making your muscles more dense, so don’t feel as though you’re reverting back to gaining weight, you’re not. You’re gaining muscles. Don’t expect to get the abs you desire with just cardio. Cardio triggers fat while weights trigger muscles. I recommend you stay away from weight training or toning until you lose the weight you wanted because if you don’t muscles will build beneath the fat and you’ll only look bigger than you expected.
If you read my previous post on HIIT Cardio that is an alternative that combines weights with cardio and sometimes no weights just cardio. Try that out and you’ll end up toning while you lose weight without putting on too much muscles before burning fat.