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How To Get A Full Body Workout At Home Without Any Equipment

workout at home

Get Fit In Your Home

It can be difficult to get fit, especially when you consider the price of gym memberships. Of course, you can buy some equipment to use in your home – but this too can become expensive. The following workout, helps you to lose weight, tones the whole body and requires no equipment whatsoever. Having some music playing while you do this workout can make it more fun.

1. Start by warming up by jogging on the spot for 3 – 5 minutes. This will get your heart racing, boost your metabolism and get your whole body prepared for the coming exercises.

2. Push ups – It’s time to get those arms working and nothing does this better, than your simple push up. Do these for around two minutes before moving on to the next exercise.

– Go down onto the floor, into the plank position with your arms on the ground, slightly outside your shoulders.
– Slowly lower your body, until your chest is almost touching the floor – pause for a second before slowly returning to your start position.
– If you struggle doing push ups, try the move on your knees as this makes it a little easier.

3. Jumping jacks – You should then do three minutes of jumping jacks, to get your heart racing again. This cardio move works your whole body and burns calories.

– Start by standing up straight with your arms by your side.
– Jump up and as you do this, bring your legs out and your arms up and out.
– Return to your starting position in one swift movement.

4. Crunches – Crunches are great for working those abdominal muscles and if you do them regularly, you are guaranteed the stomach of your dreams.

– Lie flat on your back with your knees slightly bent and your arms out at your sides.
– Slowly bring your head and shoulders up off the ground, making sure that your core does all the work.
– Return to the starting position and continue until 2 minutes or so has passed.

5. Lunges – Lunges are really easy to do, they are cardio centered but they also help to tone your legs and butt. Do around 3 minutes of lunges before moving on to the next move.

– Stand up straight, with your feet shoulder width apart and your shoulders back.
– Step forward with one leg and lower to the floor using your hips.
– Once both of your knees are at a 90 degree angle, you can return to the start position. Ensure that your knee never extends beyond your foot in this workout.
– Make sure that you alternate which leg goes forward every time that you lunge.

6. Jog on the spot for around 2 minutes to keep that heart racing before moving onto the final move in the full-body workout.

7. Leg ups – This is a killer move especially if you have never done it before, but it’s perfect for toning your abs.

– Lie flat on your back, with your arms out to your side.
– Slowly lift your legs until they are above your body, before slowly lowering. You should find this quite difficult but that means that it’s working!

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How To Prepare For And Run A Marathon

the new york city marathon

How To Run A Marathon

If you are reading this, it’s obvious you are preparing or planning to run a marathon. If you are intending to run a marathon, you should already be in a fitness program and in good physical shape. The most important thing before you can even begin the preparation for running a marathon is to first schedule a meeting with your doctor. This will help you establish whether you are physically fit to participate in the marathon. Here are some ideas that will help you successfully prepare and run a marathon.

Maintain good mental strength and enthusiasm

Exercising harder than your body can bear can lead to mental stress. If you do not have enough mental strength, remaining enthusiastic about the marathon may be difficult and thus fail to work towards your objectives. Your must ensure that your mind is well prepared to take on the set everyday physical duties.

Feel free to meditate so that you can clear your mind before you begin training for a marathon. You can also listen to your favorite music as you run. Just do anything that can calm your mind.

Set achievable objectives.

In setting goals that are achievable, you will need to ask yourself the following questions. Why are you running the marathon? Are you fit and just want to try something new or would you like to get rid of extra weight? Is there a specific time you would like to finish the marathon?

If you simply want to finish the marathon without a set time frame, then your marathon training will be quite easy when compared to that of a person who would like to finish the run within a specific period of time. If you would like to run the entire marathon without walking or stopping, you will have to do more strength training exercises. The program for your marathon training will be dependent on your set targets, so knowing them will help you work towards meeting them.

Change your diet

Preparing to run for a marathon requires total dedication and a well balanced diet. Be careful on the snacks you consume and the meals you take. Focus on more complex carbohydrates in your meals. They will give you the needed endurance that is vital when running the marathon. This does not mean your whole meal should consist of carbohydrates, but you will require a good amount of proteins, vegetables and fruits. Do not forget to take enough fluids because proper hydration is important if you are planning to run a marathon.

Give yourself enough time to train

Always start your marathon training program at least 6 months before the actual day so that you can slowly build up enough stamina. Training for a marathon is no walk in the park, so starting as early as you can is much better. Avoid injuring yourself before the marathon. Training to run a marathon includes listening to your body and adhering to what is beyond your body’s limit. If you force your body to exceed its limit, then your body may try and fight back. Look for the right training schedule and stick to it. Before you can settle on a training schedule, consider your age and gender. A good training program is that which can challenge you, while at the same time provide enough room for endurance to meet your set objectives.

Run the marathon

Always remember to the targets you set while you were beginning your marathon training. If you have been training with a partner or friends, the better for motivation. Listen to your body as you run, and if it tells you to slow, then just do so. Do not over strain yourself. You can walk for some minutes then when you are ok, you can resume running. Bear in mind you can complete the race if you slow down, but the same cannot happen if you injure yourself.

What to think about when running the actual marathon

When running, block your mind from all negative thoughts and focus on positive thoughts. You can think about the next step or the next mile. Keep a positive mindset and do not worry about the other people in the race. Focus on your breath and keep it steady. However, its only natural that your mind will get distracted, when you realize you are getting distracted, try and get back to focus.

Recovery after running the marathon

How fast you recover after running the marathon will largely depend on how you treat yourself on the days you will be resting. You should ensure you get the right kind of nutrition on your rest days and every other day. If your body is tired, you are likely going to be dull. To brighten up, give yourself enough time to rest. After you have finished the real marathon, always keep walking so that you do not cramp up. Give yourself a reward for training and running a marathon.

 

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