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Cross-Training Ideas For Runners

By Brian on Monday, November 14th, 2011 | No Comments

<p>By William F. Gabriel

For runners to make improvements and overcome training plateaus, it is a good idea to consider cross training. There are so many different workout options that it can be hard to choose one, but go for something that appeals to you. Some runners like to try Martial Arts Training to improve their flexibility. Military self defense styles can also build core strength which leads to more efficient running.

Runners cross-train in other sports and workout programs as a way to supplement what they are already doing. New runners and veteran runners can all benefit from a cross-training regimen. Cross-training offers several benefits including the following:

• Cross-training can help you develop muscles you don’t typically use while you are running. At the same time you can give overused muscles a chance to rest and recover. Your inner thighs often are underdeveloped if the only exercise you get is running. Changing it up can help you improve balance across all muscle groups.

• You can change your routine without losing your overall fitness level. If you keep up with an aerobic routine you can continue to improve your cardiovascular fitness.

• Cross-training lessens your chances of getting injured. Most of the time injuries are the result of a weaker set of muscles. By using other muscle groups and balancing their strength across your entire body you will be less prone to running injuries and you can give your joints a break from the routine pounding they get while running.

• If you do the same thing all the time, chances are you will get bored. If you get bored, you might be more likely to stop exercising altogether, and that is never good. Cross-training can keep you from feeling burned out. Marathoners and other long-distance runners are especially susceptible to burnout.

• You can give running injuries a chance to heal. Because other forms of exercise work different sets of muscles and different joints, you can take time to let your running injuries without skipping out on exercise entirely.

Cross-Training Sports to Try:

Swimming: Swimming gives your leg muscles and joints time to relax. Because swimming is a no-impact sport it’s good for letting old injuries heal completely. At the same time the water resistance allows you to continue to develop your body’s overall strength and endurance. Because runners tend to overwork their legs and neglect their upper body, swimming is great for developing the muscles in the arms, back, and shoulders to balance out your body’s strength. Swimming, like any sport, can be a form of therapy if you are able to get into your zone.

Cycling or Spinning: Whether you do outdoor cycling or ride a stationary bike, cycling is another low-impact cross-training option for runners. Cycling works to develop your quadriceps and glutes and can be done indoors or outdoors. Spin classes can be fun if you like exercising in a group atmosphere.

No matter which cross-training sport you decide to try, it is important to give your muscles and your mind a break from the normal running routine.

About the Author: For more information about military self defense, please check out Martial Arts Training.

Source: www.isnare.com

Permanent Link: http://www.isnare.com/?aid=592342&ca=Sports

Excerpt from: Cross-Training Ideas For Runners

The Important Core Muscles

By Brian on Monday, September 5th, 2011 | No Comments

<p> The main stabilizing muscles at the front and back of the pelvis and lower back are called the Core muscles . Since the pelvis is the lever for the psoas and gluteal muscles, both of which are your cycling power muscles, a weak core can inhibit power output. And if the pelvis isn’t positioned correctly, and your lower body not aligned properly , then power is compromised. A recent study in the National Journal of Strength and Conditioning Research – “Relationship Between Cycling Mechanics and Core Stability” – outlined the importance of core training for cyclists.

Core training’s foundation is that stabilization of the pelvis  keeps up a natural curvature of the spine. In an Ironman and other long distance events that include cycling, the pelvis is in a fixed position, and muscle contractions repeat tens-of-thousands of times. If the core breaks down due to fatigue, then the pelvis shifts and wattage suffers. Even if a cyclist’s legs are well prepared they can all the same have subpar results. Triathletes, who have a swimming leg prior to the cycling, can find that the core is already tired by the swim.

So preparing core muscles for a rigourous event takes a bit of work. Here are 3 effective functional core training moves for enhancing pelvic stability and core endurance. They should be included in any ironman, triathlon and duathlon training.

  1. Brick Walls
    An exercise that you can do on an indoor bike, on long country rides or hill or interval bike workouts . Climb an entire hill in the standing position. Breath from just behind your belly-button which is deep in your core as you climb . At the same time, visualize your abdomen as a “brick wall”, and maintain a tight core, especially as you drive your knees up to your chest. If you do this properly, then every time a leg comes past the top tube you’ll feel your abdominal muscles contract.
  2. Mountain Climbers
     This exercise is similar to the Bick Wall, except that its done off the bike. From a push-up position, drive  your right knee up towards the left elbow and vice versa. Deep breathing from the stomach and a tight abdomen should again be the focus . You will also need to focus on maintaining a straight line from the shoulders to the wrist, and hips that are close to the ground. To duplicate a rate that’s similar to cycling, these should be performed both fast and slow .
  3. Cable Torso Twists
    This exercise is done pulling against a cable thats attached to a wall or pole. The cable is sprung or wound so that it pulls back. It’s important in a core conditioning program to include an exercise that introduces external resistance. The external resistance that a cyclist experiences is of course the bike, that you have to steer and navigate against the friction of the road.

Contrasting Between Tricycle And Normal Bike

By Brian on Thursday, June 16th, 2011 | No Comments

<p>We can definitely say it’s not something you would normally consider when purchasing a bike, but the Westport Adult Folding Tricycle is becoming a popular commodity. Even though we normally think of young children riding tricycles before they learn to ride a two-wheeler, avid bike enthusiasts have realized that adult folding tricycles can offer plenty of riding benefits. So we decided to do a little research and this is what we found.

Is it Comfortable?

Even though the initial thought is that small children and people who can’t ride two-wheelers should be the only ones using an adult folding tricycle, others are noticing the sturdy and comfortable appeal the Westport Tricycle offers. It provides a strong steel frame with low step through design so you can get on and off of it with ease. It also gives you a great suspension system so you hardly notice those times when bumps are present.

Three Wheels?

So why does the Westport Tricycle have three wheels? When we rode the Westport, it took some getting used to riding on a three wheeled bike. But we did find it really stable, with a person unlikely to every fall off. The seat is wide, which is unusual in normal bikes, and that made it easy to sit on it for long periods of time. Usually, you get off a two wheel bike after riding it for a long time and your butt is sore as all get out. The Westport wasn’t like that at all. In fact, sitting on that wide seat and gripping the upright handlebars made riding the Westport fun to ride.

Extras

You will also find a cargo basket for your Westport Adult Folding Tricycle. People use these anytime they need to care something from point A to point B. Maybe you’re picking up a couple things from the grocery, taking something down to the neighbors, or just keeping water handy for a long ride. Whatever the case may be you’re going to enjoy it, as well as all the attention you will get from riding your new tricycle.

Foldable?

Even though all these benefits sound fun and exciting, figuring out how easy the tricycle was able to be folded was our main goal. It actually was a lot easier than what we thought it would be. If you want to ride it around the park, it’s easy to load it up in your vehicle and take it along with you. Even if you have minimal space in your garage, the Westport Folding Tricycle fits quite nicely.

Obviously these don’t look like other bikes out there, but they offer several advantages a two-wheeler can’t provide. Enjoying a more stable ride is enough to get more details on the Westport Adult Folding Tricycle, especially when it offers a comfortable ride with specific positioning of the handlebars and the wider seats. We didn’t believe this would be such a big deal when we decided to purchase one and write a view. The funny thing is; now we highly recommend it to any bike enthusiast out there.

The Fastest Cardio Workouts Ever

By Brian on Thursday, December 9th, 2010 | No Comments

<p>

Cardio workout is a form of exercise that raises your heart rate to a level higher than its maximum rate and sustaining that rate for a period of time. There are various types of cardio exercises but they can narrowed down into two main types: the Low-Intensity Cardio and High-Intensity Cardio Workout. The fastest cardio workouts ever are those that belong to the high-intensity cardio workout. In order for a cardio workout to be called a high-intensity workout, you have to get your heart rate more than 70-85% of its maximum rate. Otherwise, it will be low-intensity cardio. If you are after for faster weight loss, the high intensity cardio is the fastest to deliver results. Let’s take a look at some of the fastest cardio workouts.

Rope jumping

Rope jumping is a form of cardio workout that burns extra calories. If done properly and with coordination, you will be able to burn lots of calories in just 20 minutes of rope jumping. Rope jumping is also a form of exercise that’s ideal in developing a higher fitness level. Aside from the fact that it’s easy to learn, it’s also cost-effective since all you need is a rope. Rope jumping also strengthens the bones, improves endurance and agility.

Sprinting

If you are in a hurry to lose weight, you should try sprinting. Sprinting is one of the fastest cardio workouts ever. Actually, it’s even better than running. Running is also a good way to lose weight; however, it doesn’t really offer immediate results. Why? This is because running can speed up your metabolism only for a short period of time. Whereas when you do sprinting, your body continues to burn huge amount calories for days. Aside from burning fats, sprinting is also a good way to exercise your hamstring muscles. It also sculpts and tones your lower extremities and improves your endurance.

Cycling

Another form of fast cardio workout is cycling. A good thing about cycling is that it can be done both indoors and outdoors. Cycling is helpful in getting rid of those bulging stomach fats. It is also a good way to trim and tone the muscles of your thighs, calf and backside. Cycling also increases your stamina and enables you to carry out your activities of daily living more effectively. If you are a bit heavier than the normal, cycling is the best way to start your high-intensity cardio workout. Since it is an aerobic exercise, cycling greatly improves blood circulation, strengthens the heart and lung muscles, as well as improves oxygenation.

So there you have it; the fastest cardio workouts ever. Remember that high-intensity workout requires intense exercises. Those who can perform this form of exercise are those who are physically healthy and have already mastered the less intense workouts. If you are just starting out on your cardio workout, you can opt for the low-intensity cardio.

Although we are all used to associating cardio workout with weight loss, there is actually more to it than just a way to get rid of those unsightly cellulites. Apart from strengthening the heart and lung muscles, cardio workout also relieves stress, anxiety and promotes restful sleep. The release of mood enhancing hormones and endorphins during cardio exercises gives us a good feeling and positive perspective about things and our selves.

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