Confidence

 “Confidence... thrives on honesty, on honor, on the sacredness of obligations, on faithful protection and on unselfish performance. Without them it cannot live.”

― Franklin D. Roosevelt 

Your 5 tips for training when running

Training as a runner comes with not just getting up and running but strengthening your body as well. Excluding strength training from your workout can mean weaker legs and less endurance when you go out running.  Treat your body as a whole and strength train on the days that you are not running. If you plan on starting a running routine try these strength trading to help you get stronger.

1. Side Sit-Up
Lie on one side with both legs extended and raised slightly off the floor. The side of the upper torso in contact with the floor should lie relaxed on the floor. Place the hand of the bottom arm on the floor to the front so that the arm is perpendicular to the body. Place the hand of the top arm lightly on the back of the head. (Do not pull on the head or neck during the exercise.)

Slowly raise the torso, contracting the abdominal muscles on the top side of the trunk and raising the legs at the same time. Slowly lower the upper torso and the legs back to the starting position on the floor to complete one rep. Don't let the upper body fall to the floor in an uncontrolled manner. Complete 15 reps on one side and then 15 on the other.

2. High Lunge
Stand on a six-inch platform or step so that the forward, lunging foot will undergo an exaggerated downward acceleration. Start with erect posture and feet directly under the shoulders; step down and forward with one foot. After the forward foot makes contact with the ground, move into a squat position so that the thigh of the forward leg becomes almost parallel with the ground. The upper body may incline forward slightly as this happens. Emphasize action of the gluteal muscles and hamstrings to reverse the squat and return the forward leg onto the platform, under the trunk. Complete one rep by returning to the start position.

3. Low-Back Extension with a Twist
Lie on the stomach with arms by the sides, hands extended toward feet, and palms touching the floor. Contract the back muscles to lift and twist the upper body to one side during the first rep. Return to the starting position and then lift and twist the torso to the other side during the second rep. Continue alternating sides for the desired number of repetitions. Be sure to fully untwist the upper body each time the trunk moves back toward the ground so that the stomach and chest, not the sides, touch the ground. Perform these movements rhythmically and smoothly while maintaining good control.

4. Sprint Hop
Hop as quickly as possible for 20 meters, or 66 feet, on one foot, emphasizing extremely quick contact with the ground and forceful forward explosions each time the foot hits the ground. Without stopping or resting, hop 20 more meters on the other foot. Without interruption, repeat the exercise on the first foot and then the other foot. Recover by doing one minute of light jogging. Repeat this hopping and recovery sequence five more times.

A key progression with sprint hopping is to begin performing some of the reps on a hill. Start with a gently sloping incline of about three percent and gradually work up to a 10 percent incline, if possible, and hop both uphill and downhill. Maintain good form and balance at all times and avoid the temptation to look down at the hopping foot.

5. Two-Leg Hurdle Hop
Position eight hurdles in a row, 45 inches apart, with the height of each hurdle set at 23 inches. Starting from one end, jump over each hurdle, landing and taking off on two legs until all eight hurdles have been cleared. Maintain continuous movement. Minimize ground-contact time with each landing, and try to be as explosive as possible. Once you have cleared the eighth hurdle, jog back to the beginning point and repeat four more times for five reps in all. Avoid taking little hops between hurdles and making more than one contact between hurdles. This exercise may also be performed on one leg at a time as a progression.

Tone Up With 5 Fast-Firming Moves

Working out to firm your body in a few easy steps and very few equipment can be beneficial to your body. Setting a schedule to get your body tone up can be archive with working out twice a week, use as little off equipments as weights, plyo or a box. The ideal day to start is on a Monday and your next day a Wednesdays, you will be more willing to get your workout in.  Acquire about a 8 to 10 pounds of weights along with plyo box and set your workout area up. Practicing a three sets of 12 reps of each exercise on your two workout days to see the best results.


1. Hammie Hip Thrust: Rest upper back on side of a box or bench, feet on floor, knees bent. Holding one weight at waist, raise right foot off floor to start. Lift hips as high as you can. Slowly lower back to start; repeat on opposite side for one rep.

Works: Hamstrings, butt, thighs, hips: this will help you work on those areas and strengthen your lower body.


2. Dumbell Raise: Stand with feet hip-width apart, a weight in each hand; bend forward at waist, driving hips back. Draw weights to chest. Lower; repeat.

Works: Back, butt, legs: get great legs, back, and have your but looking its best.

3. Curl and Press: Stand with feet hip-width apart, a weight in each hand at sides, palms facing thighs. Curl weights to shoulders; press overhead. Return to start; repeat.

Works: Biceps, shoulders: get great shoulders to show off and have your biceps look great when they are out.
 
4. Weighted Half Squat: Stand with feet hip-width apart, a weight in each hand. Do a semisquat so thighs are at a 45-degree angle to floor; hold for three counts. Return to start; repeat.

Works: Legs, butt

5. Crisscross Reach: Lie faceup on floor, legs extended, arms at sides. Crunch up, raising left leg and reaching right hand toward toes. Return to start; repeat on opposite side for one rep.
Works: Abs, obliques

**to get the most out of this running exercise make sure to keep it but and not lap off for a week or two, take a little time to rest your muscles and eat the right foods.

Invest in equipments you will use and that are efficient to your workout

When purchasing your workout equipment a matter of preference and your budget. Starting out you can go with something as simple a set of hand weight or if you want to get heavy with an in-one system. There is no right or wrong choice when it comes to the equipment you need, feel free to go with the equipment that best fit your needs. Starting out with limited space of your own you want to go with light equipment that are smaller, simpler to use and store. equipment like jump rope, mini trampoline, weights, yoga mats, ankle weights, and any other small equipment you may need. Starting a workout routine is great, that’s why you should set a time to keep you going and help your body achieve its goals. You should take your time and look at the result you have reach over a period of time to decide on larger and more expensive equipment.

Making large purchases to set up a personal gym can be costly for some plus you want it to be

something you will be proactive with. Most individuals goes for the treadmill, the elliptical, or a stationary bike, but check each for the pros and cons of the equipment itself. Equipment like the treadmill are electric power, but for the sake of budget and maximizing space you should look at some that are moved by gravity against the belt as you step and folds up. The elliptical machines can be found for a reasonable price, but most do not fold up for storage so you can’t to have a little space usually. The stationary bike is exactly what your thinking, it’s a bike in place to ride with different difficulty setting to maximize your workout.

My rule of thumb for the bigger equipment is choose what's fun for you, the one your going to look forward to working out on. Everyone has their own preferences and what makes them happy, usually the majority of us have different taste. When I get on my elliptical machine I love the workout it gives me, I really get into the exercise and give it my all because I’m having fun. Most stop exercising for many reason, but if you have something you’re doing that you really enjoy you will make time for it and never quit.

Products that may fit with you getting healthy

When I workout a very important part of it is finding the right music to get me going. I absolutely must have music with my workout, it helps me tune out the rest of the world and focus on just my routine. I went and got myself this iPod because it is really small so I never remember that it is on me because there is no weight on you. I love being able to listen to the music clearly, using the beats headphone not only help with a clear rich sound but it is just a great headphone. I also do yoga three days a week so having those noise canceling headphone help me stay in peace. A big point is to find a way to make your workout your own and stay motivated throughout the workout.

Beginner Fullbody Workout

 

I recently have open two new stores online and it has been really hard for me to get my workout in so I decided to start from the beginning to get back to basic.  I found this workout that I will be starting in the next few days and it is for beginners.  See if this workout work as well for you, remember you should always adjust it to your strength and equipment's available.  I will be doing the same and if anything change I will update it with my ne routine.

Workout Summary

Main Goal:

Build Muscle

Workout Type:

Full Body

Training Level:

Beginner

Days Per Week:

3

Equipment Required:

Barbell, Cables, Dumbbells, EZ Bar

Target Gender:

Male & Female

Author:

M&S Writers

Workout Description

This workout was created by TitanCT, a member of the Muscle & Strength forum.
Do this full body split 3 times a week. The goal is to get your form down pat on the most basic and most important exercises in the gym. Go to the exercise section here at Muscle & Strength and look up the exercises if you are unsure about them. Each exercise is linked to videos which can help you with your form.
When you move the weight, I want you to count: 1-2 both up and down on the movement. For example: if you're curling, I want you to count 1 one thousand, 2 one thousand while you bring the dumbbell up, then 1 one thousand, 2 one thousand while you bring it back down. I don't want you to go heavy on these, just enough resistance so by the third set you are barely finishing your maximum rep count. Focus on making your reps as perfect as possible and as identical as possible. Form is way more important than weight, especially at this stage of the game.
Get a cheap notebook and track your weights and how many reps you did.
Don't get discouraged. No matter how big any of the guys are at the gym, they all started somewhere. Some of them probably started with lighter weights than you did.

Full Body Workout
Full Body Workout
Exercise	Sets	Reps
Squat	3	10-15
Stiff Leg Deadlift	3	10-15
Seated Calf Raise	2	15-20
Barbell Bench Press	3	10-15
Barbell Rows	3	10-15
Shoulder Press	2	8-12
Standing Alternating Dumbbell Curl	2	8-12
Tricep Pushdown (Using EZ or cambered bar)	2	8-12
Notes
Perform this workout 3 times per week, either on a Monday, Wednesday, Friday schedule, or Tuesday, Thursday, Saturday schedule.