interval training http://www.wisebread.com/taxonomy/term/9103/all en-US 4 Ways to Get Toned With as Little Effort as Humanly Possible http://www.wisebread.com/4-ways-to-get-toned-with-as-little-effort-as-humanly-possible <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/4-ways-to-get-toned-with-as-little-effort-as-humanly-possible" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="http://wisebread.killeracesmedia.netdna-cdn.com/files/fruganomics/imagecache/250w/blog-images/running-in-city-177433722-small.jpg" alt="man running in city" title="man running in city" class="imagecache imagecache-250w" width="250" height="141" /></a> </div> </div> </div> <p>You don't have time to workout. I know it. You know it. We are all nodding slowly in understanding. (See also: <a href="http://www.wisebread.com/7-tips-for-getting-the-best-morning-workout?ref=seealso">7 Ways to Get the Best Morning Workout</a>)</p> <p>When it comes to fitness, we all must face the ever-restrictive bully that is time. Too often, we let that ticking clock get the best of us, but I'm about to share some super-secret methods that will help you finally beat time at his own game.</p> <h2>1. Implement Interval Training Principals</h2> <p><a href="http://www.bodybuilding.com/fun/bbinfo.php?page=HIIT">Interval training</a> is the secret to time-efficient training. It involves replacing breaks with alternative activity that keeps the heart working without overloading any given muscle group.</p> <p>Instead of jogging for 30 minutes, you can spend 10 minutes doing 15 second sprint/45 second jog intervals and burn the same number of calories. Instead of an hour and a half lifting at the gym, do 30 minutes of <a href="http://www.bodybuilding.com/fun/andy2.htm">supersets</a>.</p> <p>Most people fail at their fitness goals because intense workouts are uncomfortable. I'm not talking about physical pain. I'm talking about that heart/lung discomfort you hit after about five minutes of running hard. To make your body better itself, you have to consistently hit the point of discomfort in your workouts, and that's what interval training will do for you.</p> <h2>2. Multi-Task Your Fitness</h2> <p>You don't need to budget time for fitness if you can incorporate your workout into pre-existing responsibilities. Have to walk the dog? Make it a jog. Have a 15 minute commute to work? Wake up a 20 minutes earlier and make it a 30 minute bike ride followed by a five minute shower (if your workplace has showers).</p> <p>There are a lot of possibilities here, so get creative. I'm not talking about squats next to your desk a couple times during the day. I'm talking about a legitimate workout that pushes you past the point of cardiovascular discomfort.</p> <p>One of the best ways to make time for physical activity is to incorporate it into your relationship building activities. Instead of dining out with the family, pack a healthy picnic style dinner and go play a sport at the park. Not only is better for the relationships and easier for your wallet, but you'll also being getting exercise without having to budget the time.</p> <h2>3. Eat Clean With a Cheat Day</h2> <p>Getting toned has far more to do with your diet than your workout plan. Your workout will build your muscles, but your diet will let you cut the fat covering them up. Eating a clean, low-carb diet will help you actually cut those annoying fat pockets.</p> <p>One of the most frustrating parts of eating clean is seeing no progress despite the forfeiture of your favorite goodies. For those who are relatively fit but trying to reach a new level of sexy tone, plateaus in your progress are common. Combat these lags with a cheat day once per week. By eating high-calorie foods, you can kickstart your slowed metabolism back into gear, allowing you to benefit from the drive the rest of the week while you're eating clean.</p> <h2>4. Be Consistent, But Not Too Consistent</h2> <p>The worst thing you can do is change up your workout or diet before any progress is made. If you are not seeing results in two weeks, hold steady for another three. Often, your body needs a good five or six weeks to start gaining.</p> <p>On the other hand, doing the same thing week in and week out for a year won't do you much good. Change up your workout every six weeks to keep the body guessing. Change up your diet from time to time too or your body might start developing an aversion to certain oft-devoured food items.</p> <h2>Go, Go, Go!</h2> <p>That's it. Short and sweet. Now why are you still reading this? Go ahead and get 'er done!</p> <p><em>Do you follow a short, intense, and effective workout routine? What's your secret?</em></p> <br /><div id="custom_wisebread_footer"><div id="rss_tagline">This article is from <a href="http://www.wisebread.com/jacob-mcmillen">Jacob McMillen</a> of <a href="http://www.wisebread.com/4-ways-to-get-toned-with-as-little-effort-as-humanly-possible">Wise Bread</a>, an award-winning personal finance and <a href="http://www.wisebread.com/credit-cards">credit card comparison</a> website. Read more great articles from Wise Bread:</div><div class="view view-similarterms view-id-similarterms view-display-id-block_2 view-dom-id-6"> <div class="view-content"> <div class="item-list"> <ul> <li class="views-row views-row-1 views-row-odd views-row-first"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/10-surprising-benefits-of-a-10-minute-walk">10 Surprising Benefits Of: A 10 Minute Walk</a></span> </div> </li> <li class="views-row views-row-2 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/these-at-home-exercises-will-give-you-a-gym-quality-workout-for-free">These At-Home Exercises Will Give You a Gym-Quality Workout for Free</a></span> </div> </li> <li class="views-row views-row-3 views-row-odd"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/36-workouts-you-can-do-in-your-living-room-while-its-cold-out">36 Workouts You Can Do in Your Living Room While It&#039;s Cold Out</a></span> </div> </li> <li class="views-row views-row-4 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/flashback-friday-the-99-best-fitness-hacks-of-all-time">Flashback Friday: The 99 Best Fitness Hacks of All Time</a></span> </div> </li> <li class="views-row views-row-5 views-row-odd views-row-last"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/10-easy-back-exercises-that-will-help-eliminate-pain">10 Easy Back Exercises That Will Help Eliminate Pain</a></span> </div> </li> </ul> </div> </div> </div> </div><br/></br> Health and Beauty easy fitness fitness interval training quick workouts workouts Fri, 05 Sep 2014 11:00:04 +0000 Jacob McMillen 1203601 at http://www.wisebread.com 15 Ways to Exercise in Under 5 Minutes http://www.wisebread.com/15-ways-to-exercise-in-under-5-minutes <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/15-ways-to-exercise-in-under-5-minutes" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="http://wisebread.killeracesmedia.netdna-cdn.com/files/fruganomics/imagecache/250w/blog-images/lunges.jpg" alt="People doing lunges" title="People doing lunges" class="imagecache imagecache-250w" width="250" height="139" /></a> </div> </div> </div> <p>You've probably heard of <a href="http://www.thatsfit.com/2010/03/09/intense-workouts-for-faster-weight-loss/">interval (or circuit) training</a> &mdash; it has to do with interspersing regular workouts with short, intense bouts of activity, and getting better results. Interval training can be helpful even for people who aren't highly athletic. Pressed for time? Hate going to the gym? That shouldn't keep you from engaging in basic interval training. You don't need to buy expensive equipment, or spend hours every day, to get fit through short workouts. In this article, I've outlined several basic, equipment-free exercises that take under five minutes. You can do them at home, or even at work, to burn fat and build muscle tone and improve your balance. (See also: <a href="http://www.wisebread.com/10-exercises-to-do-at-work-that-dont-make-you-look-silly">10 Exercises to Do at Work That Don't Make You Look Silly</a>)</p> <p>Although the following exercises themselves are quick, you should never attempt them without first adequately warming up and stretching. Of course, a healthy adult should participate in at least 30 minutes of exercise per day, so if you want to try some of these quick exercises as your daily workout, choose three or four of them and combine them to work all of the major muscle groups.</p> <h2>1. Push-Ups</h2> <p>Done properly, push-ups work your shoulders, chest, upper and lower back, core abdominal muscles, triceps, biceps, and if you are really into it, your buttocks. Done improperly, like most of us do them, they work your shoulders. As I've been told by many people, doing a push-up (or even half a push-up) with perfect form is much better than doing one or more shoddy push-ups.</p> <p><iframe width="420" height="315" frameborder="0" allowfullscreen="" src="http://www.youtube.com/embed/Eh00_rniF8E"></iframe></p> <p><a href="http://youtu.be/Eh00_rniF8E">Watch video</a></p> <p>But how do you do a perfect push-up? There are several things to keep in mind. First, your body needs to be as straight as possible &mdash; tighten your tummy muscles if you have trouble with a sagging midsection. Your hands should touch the ground more or less below your shoulders, and your elbows should be turned out no more than 45 degrees from your body.</p> <p>Now, push-ups aren't easy. Nearly 85% of American adults can't do a single push-up properly (I just made that up, but it's probably true). If you can't lower yourself down to the ground and come back up in a fluid motion, you can start by simply lowering your body to the ground using <em>perfect, straight plank form</em>. Once you have mastered that, you can slowly work your way up to doing a full push-up. Too easy? Do them one-legged.</p> <h2>2. Bicycle Crunches</h2> <p>God, I hate these crunches. They are difficult, but they work a large number of muscles (back, core, legs) and are a great way for runners to train quads for more rigorous running.</p> <p><iframe width="420" height="315" frameborder="0" src="http://www.youtube.com/embed/wqoD0Bdggto" allowfullscreen=""></iframe></p> <p><a href="http://youtu.be/wqoD0Bdggto">Watch video</a></p> <h2>3. Hip Thrusts</h2> <p>If you have access to a good surface like a weight bench, and are planning on starting a new career as a porn star, a set or three of hip thrusts will work similar core, back, and leg muscles as the bicycle crunches.</p> <p><iframe width="420" height="315" frameborder="0" src="http://www.youtube.com/embed/oJUPEnX_1TA" allowfullscreen=""></iframe></p> <p><a href="http://youtu.be/oJUPEnX_1TA">Watch video</a></p> <p>You can add some light hand weights (or even hold some books) and work your triceps in between...uh, thrusts. You'll be the strongest, most well-read thruster out there!</p> <h2>4. Burpees</h2> <p>If there's anything that I hate more than the bicycle crunch, it's the burpee. A throwback to the horrors of gym class (remember when they tried to make you climb a stupid rope? I do.), the burpee is a dizzying exercise that may make you want to vomit. But if done correctly, the burpee gives you a full-body workout in a short amount of time.</p> <p><iframe width="420" height="315" frameborder="0" allowfullscreen="" src="http://www.youtube.com/embed/O7_TBHno0Os"></iframe>&nbsp;</p> <p><a href="http://youtu.be/O7_TBHno0Os">Watch video</a></p> <h2>5. Full Locust Pose</h2> <p>Full locust pose uses all of the major muscle groups, but especially concentrates on the core abdominal and back muscles. It is one of the most challenging of all Bikram <a href="http://www.wisebread.com/where-to-find-free-or-cheap-yoga-classes">Yoga</a> poses and should be practiced with care.</p> <p><iframe width="420" height="315" frameborder="0" allowfullscreen="" mozallowfullscreen="" webkitallowfullscreen="" src="http://player.vimeo.com/video/31819914?title=0&amp;byline=0&amp;portrait=0"></iframe></p> <p><a href="http://vimeo.com/31819914">Watch video</a></p> <h2>6. Duck Walk</h2> <p>Duck walking is not for the faint of heart &mdash; or knee. Seriously, don't do this if you have bad joints. It's not as easy as it looks (and it doesn't look that easy). Do it forward for 20 feet, and then backwards for 20 feet.</p> <p><iframe width="420" height="315" frameborder="0" src="http://www.youtube.com/embed/A_xEJwwuX6Y" allowfullscreen=""></iframe></p> <p><a href="http://youtu.be/A_xEJwwuX6Y">Watch video</a></p> <h2>7. Wall Plank</h2> <p>No, not that kind of <a href="http://en.wikipedia.org/wiki/Planking_%28fad%29">planking</a>. Real planking. Bracing your feet against the wall, you hold you body parallel to the ground, with core muscles engaged. Add some leg curls if you aren't getting enough exercise just holding yourself up.</p> <p><iframe width="420" height="315" frameborder="0" allowfullscreen="" src="http://www.youtube.com/embed/S5B5BFnrLgQ"></iframe></p> <p><a href="http://youtu.be/S5B5BFnrLgQ">Watch video</a></p> <h2>8. Side Plank</h2> <p>Side planks are like sideways hip lifts that work core, hip, and arm muscles. Do them slowly, and don't forget to breathe. If you have dumbbells, you can incorporate some light hand weights into the overhead motion.</p> <p><iframe width="420" height="315" frameborder="0" src="http://www.youtube.com/embed/wqzrb67Dwf8" allowfullscreen=""></iframe></p> <p><a href="http://youtu.be/wqzrb67Dwf8">Watch video</a></p> <h2>9. Side Lunges</h2> <p>Side lunges work inner and outer thigh muscles, but add a rowing motion, and you've got extra work for your lower back and abdomen. If you do have free weights at home that you can use in the exercise, feel free to employ them, but if not, you're still going to be engaging major muscle groups.</p> <p><iframe width="420" height="315" frameborder="0" src="http://www.youtube.com/embed/DQMvo_lc0Og" allowfullscreen=""></iframe></p> <p><a href="http://youtu.be/DQMvo_lc0Og">Watch video</a></p> <h2>10. Donkey Kicks</h2> <p>This super-short video gives you the essence of a good donkey kick. Bring the knee close in to the chest, then slowly raise the leg back and up. Be careful to take your time so as not to smack your knee into the ground.</p> <p><iframe width="420" height="315" frameborder="0" allowfullscreen="" src="http://www.youtube.com/embed/T6wFEstRQbM"></iframe></p> <p><a href="http://youtu.be/T6wFEstRQbM">Watch video</a></p> <p>If you're not really feeling the burn enough, you can alternate between Donkey Kicks and Dirty Dogs. Which would also be a great name for a band.</p> <p><iframe width="420" height="315" frameborder="0" allowfullscreen="" src="http://www.youtube.com/embed/QxYSX3XEmQE"></iframe></p> <p><a href="http://youtu.be/QxYSX3XEmQE">Watch video</a></p> <h2>11. One-Legged Calf Raises</h2> <p>Calf raises are so easy to do that I often do them at Starbucks while waiting in line. Sure, people look at me weird, but that might also be because I forgot my pants. You can use a step to increase the range of motion, if you like. Also, to work more muscles, raise your arms at the same time. This will require slow movement, and lots of balance, but you'll be working your stabilizer muscles like crazy, which is good.</p> <p><iframe width="420" height="315" frameborder="0" allowfullscreen="" src="http://www.youtube.com/embed/Ccei5I--V04"></iframe></p> <p><a href="http://youtu.be/Ccei5I--V04">Watch video</a></p> <h2>12. Jumping Rope</h2> <p>Like all P.E.-related activities, I hate jumping rope with every ounce of my being. I hate it nearly as much as dodgeball. But jumping rope an excellent way to get a quick, intensive cardio session in a short amount of time. It takes a certain amount of rhythm (which I don't have) and coordination (ditto), but if you were to jump rope for five minutes a few times a day, you'd be getting in some wonderful heart conditioning and circulation improving exercise &mdash; and it would certainly help break up the monotony of sitting at a desk all day.</p> <p><iframe width="420" height="315" frameborder="0" src="http://www.youtube.com/embed/LsWui2L_r2c" allowfullscreen=""></iframe></p> <p><a href="http://youtu.be/LsWui2L_r2c">Watch video</a></p> <h2>13. (One-Legged) Squats</h2> <p>Squats are great for toning and strengthening your quads and glutes, but if you want to do a squat that will work your core muscles, try a one-legged squat. Watch how the Russian-engineered, mega-fit, cheerful Cylon Zuzana does them.</p> <p><iframe width="420" height="315" frameborder="0" src="http://www.youtube.com/embed/FqmYSjE6C2Y" allowfullscreen=""></iframe></p> <p><a href="http://youtu.be/FqmYSjE6C2Y">Watch video</a></p> <p>*Disclaimer &mdash; Squats, even one-legged, will not produce the kind of boobage that you are seeing in this screen still.</p> <h2>14. Explosives</h2> <p>Like an evil sibling of the burpee, the explosive works leg muscles, core muscles, and even arms. Do not try this in a basement with low ceilings, is what I have learned.</p> <p><iframe width="420" height="315" frameborder="0" src="http://www.youtube.com/embed/tDOs1RrpPqo" allowfullscreen=""></iframe></p> <p><a href="http://youtu.be/tDOs1RrpPqo">Watch video</a></p> <p>Again, if you do have access to dumbbells or hand weights, you can up the ante a bit by adding some resistance to your workout.</p> <p><iframe width="420" height="315" frameborder="0" allowfullscreen="" src="http://www.youtube.com/embed/Y_bcT0Xvyl8"></iframe></p> <p><a href="http://youtu.be/Y_bcT0Xvyl8">Watch video</a></p> <h2>15. Dead Lift Rowing</h2> <p>I actually refer to this as &quot;sadistic rowing,&quot; as it's something that my personal trainer makes me do while standing on one bent leg for the entire set (10 reps, then 15, then 20). As much as I dread doing this particular exercise, it does incredible things for your balance, working stabilizing muscles in your legs and <a href="http://www.wisebread.com/stop-slouching-5-ways-to-improve-your-posture">core</a>. You don't have to use a weight &mdash; just reach toward the floor and lift your arm.</p> <p><iframe width="420" height="315" frameborder="0" allowfullscreen="" src="http://www.youtube.com/embed/_HrQWcF3XVQ">&lt;/p&gt;</iframe></p> <p><a href="http://youtu.be/_HrQWcF3XVQ">Watch video</a></p> <p><em>I'm not a trainer or even a particularly intelligent person. As with any exercise regimen, it's your responsibility to be certain that you are capable of doing the following exercises without injury. Consult with a physician first if you have any conditions that make exercise hazardous.</em></p> <h2 style="text-align: center;">Like this article? Pin it!</h2> <div align="center"><a data-pin-do="buttonPin" data-pin-count="above" data-pin-tall="true" data-pin-save="true" href="https://www.pinterest.com/pin/create/button/?url=http%3A%2F%2Fwww.wisebread.com%2F15-ways-to-exercise-in-under-5-minutes%3Fref%3Dseealso&amp;media=http%3A%2F%2Fwww.wisebread.com%2Ffiles%2Ffruganomics%2Fu5180%2F15%2520Ways%2520to%2520Exercise%2520in%2520Under%25205%2520Minutes.jpg&amp;description=15%20Ways%20to%20Exercise%20in%20Under%205%20Minutes"></a></p> <script async defer src="//assets.pinterest.com/js/pinit.js"></script></div> <p style="text-align: center;"><img src="http://wisebread.killeracesmedia.netdna-cdn.com/files/fruganomics/u5180/15%20Ways%20to%20Exercise%20in%20Under%205%20Minutes.jpg" alt="15 Ways to Exercise in Under 5 Minutes" width="250" height="374" /></p> <br /><div id="custom_wisebread_footer"><div id="rss_tagline">This article is from <a href="http://www.wisebread.com/andrea-karim">Andrea Karim</a> of <a href="http://www.wisebread.com/15-ways-to-exercise-in-under-5-minutes">Wise Bread</a>, an award-winning personal finance and <a href="http://www.wisebread.com/credit-cards">credit card comparison</a> website. Read more great articles from Wise Bread:</div><div class="view view-similarterms view-id-similarterms view-display-id-block_2 view-dom-id-1"> <div class="view-content"> <div class="item-list"> <ul> <li class="views-row views-row-1 views-row-odd views-row-first"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/12-reasons-you-cant-focus-and-how-to-fix-it-now">12 Reasons You Can&#039;t Focus — And How to Fix It Now</a></span> </div> </li> <li class="views-row views-row-2 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/where-to-find-free-or-cheap-yoga-classes">Where to Find Free or Cheap Yoga Classes</a></span> </div> </li> <li class="views-row views-row-3 views-row-odd"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/8-legit-ways-to-use-the-gym-for-free">8 Legit Ways to Use the Gym for Free</a></span> </div> </li> <li class="views-row views-row-4 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/9-benefits-of-being-a-morning-person">9 Benefits of Being a Morning Person</a></span> </div> </li> <li class="views-row views-row-5 views-row-odd views-row-last"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/5-effective-sleep-tips-you-havent-tried-yet">5 Effective Sleep Tips You Haven&#039;t Tried Yet</a></span> </div> </li> </ul> </div> </div> </div> </div><br/></br> Health and Beauty Productivity affordable exercise interval training quick exercises Tue, 20 Dec 2011 11:24:09 +0000 Andrea Karim 821747 at http://www.wisebread.com Tips For Starting (Or Jumpstarting) Your Exercise Regimen http://www.wisebread.com/tips-for-starting-or-jumpstarting-your-exercise-regimen <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/tips-for-starting-or-jumpstarting-your-exercise-regimen" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="http://wisebread.killeracesmedia.netdna-cdn.com/files/fruganomics/imagecache/250w/blog-images/woman running near water.jpg" alt="woman runnning near water" title="women running near water" class="imagecache imagecache-250w" width="250" height="167" /></a> </div> </div> </div> <p>How are your resolutions to get fit, exercise more, and lose weight going? If you need a nudge or some encouragement, check out my doable-with-a-busy-schedule approach to getting results. </p> <p><strong>Quick Start Guide</strong></p> <ul> <li>Start doing some form of exercise every day (walk around the block, take the stairs rather than the elevator); try to do more intense workouts at least at couple of times weekly (ideal is 3-5 times/week). </li> <li>If you haven’t already, set an achievable goal. You might decide that you’ll lift weights 3 days per week or walk 1 mile every day or run 20 miles per week. Or, you can aim for improving your mile time, or 100 yard freestyle time, or cycling speed. Still yet, you might want to sign up for a community walk, 5K, or charity bike ride. </li> <li>Try <a href="http://www.revolutionhealth.com/healthy-living/fitness/workouts/strength-muscle-training/weight-training" title="http://www.revolutionhealth.com/healthy-living/fitness/workouts/strength-muscle-training/weight-training">weight training to lose weight</a> (it can increase your metabolism) and build strength, which helps to <a href="http://familydoctor.org/online/famdocen/home/healthy/physical/sports/147.html" title="http://familydoctor.org/online/famdocen/home/healthy/physical/sports/147.html">avoid injury</a>. </li> <li>Get gear (clothing, shoes, equipment, and supplies) from local shops; you may pay more but you’ll be more likely to get the right gear the first time and you should be able to get training advice and/or tips on local groups that offer training support. </li> <li>Schedule your workouts as if they were appointments or business meetings, especially if you always seem to be pressed for time. </li> <li><a href="http://runningtimes.com/blog/?p=19" title="http://runningtimes.com/blog/?p=19">Rest</a>, eat well, and drink plenty of water. Your body needs to recover in order to become stronger. </li> </ul> <p><strong>Track your progress</strong> from month to month (or whatever time period seems reasonable to you) by measuring your: </p> <ul> <li>Weight and/or body size (chest, waist, thighs)</li> <li>Resting heart rate (when you get up in the morning) </li> <li>Heart rate after climbing a bunch of stairs or running a mile or whatever activity you choose</li> </ul> <p>These measurements should decrease though you may gain weight from having extra muscle or even increase in body size if you started with a thin body, based on my observations. (Consult a medical professional or trainer if you&#39;d like personalized information on body changes). </p> <p>To me, much of the exercise battle (besides finding time) is feeling confident about what you’re doing; if you need help putting together an exercise program, ask for help from an athletic friend or someone who works at the shop where you bought your gear, hire a trainer, buy a book on training, or check out <a href="http://www.activetrainer.com/" title="http://www.activetrainer.com/ ">an online training plan</a>. To get you going and speaking intelligently about training regimens, here&#39;s some <strong>athletic lingo:</strong></p> <ul> <li><a href="http://en.wikipedia.org/wiki/Interval_training" title="http://en.wikipedia.org/wiki/Interval_training">Interval Training</a>: sets of sprints (going really fast for say 30 seconds to 2 minutes) with short periods of recovery (time to catch your breath before doing another sprint); others may describe interval training as  hard work for several minutes followed by recovery</li> <li><strong>Endurance Training</strong>: running, walking, swimming, or cycling for long distances, which may range from one to 100 miles depending on the sport, your fitness level, and goals</li> <li><strong>Strength Training</strong>: building stronger muscles by lifting weights, which I like to do through resistance training using non-free-weight-type machines (such as Cybex or Nautilus brand equipment)</li> <li><strong>Splits</strong>: your time at specific intervals of a race; for example if you are running a 10K, you might get mile splits telling you how fast you are running each mile so that you can increase your pace or relax a bit in order to conserve energy for the end of the race</li> <li><strong>Pace clock</strong>: a time-measurement device found on swimming pool decks indicating time within each minute in 5-second increments (usually with 1-second hash marks); for more <a href="http://www.wsumastersswimming.org/workouts/lingo.html" title="http://www.wsumastersswimming.org/workouts/lingo.html">swim-related lingo</a>, see this Masters Swimming site </li> <li><strong>5K/10K</strong>: distances of approximately 3.1/6.2 miles, usually for a foot race</li> <li><strong>Century/Metric Century Bike Ride</strong>: 100 miles/62 miles (give or take a few miles, depending on road layouts) </li> <li><strong>Drafting</strong>: riding close behind another cyclist, letting the other person block the wind in order to conserve energy (you are supposed to take turns being the lead person)</li> <li><strong>Open water swim</strong>: swimming event or training activity not held in a pool but rather in a lake, river, or ocean </li> <li><strong>Grade</strong>: steepness of trail or road that you are running or cycling </li> <li><strong>SAG support</strong>: people in motorized vehicles (often vans) who follow cyclists and provide support if someone needs help (has a flat tire or just gets tired); see Wikipedia for more <a href="http://en.wikipedia.org/wiki/Bicycling_terminology" title="http://en.wikipedia.org/wiki/Bicycling_terminology">cycling terminology</a></li> <li><a href="http://www.marathonguide.com/training/articles/HeartMonitorTraining.cfm" title="http://www.marathonguide.com/training/articles/HeartMonitorTraining.cfm ">Heart-rate based training</a>: training based on heart rate and using a heart monitor (seems lot a lot of math while sweating but apparently this method is helpful to many people) </li> <li><strong>Road/Mountain/Hybrid Bikes</strong>: types of bicycles made specifically for the road, trails in the woods, and a mixture of surfaces (asphalt, ground, gravel), respectively </li> <li><strong>No Drop</strong>: bicycle rides where the pace is set for the slowest rider and/or other riders will wait at intersections for the slower riders</li> <li><strong>Taper</strong>: reducing your workout load and/or intensity before a competitive event in order to prevent your body from being tired on race day and have peak performance</li> <li><strong>Personal best</strong>: your best time for a particular type of race (5K road race; Century bike ride) or your best time for a specific race that follows the same path every year  </li> </ul> <p>For those of you who have set a goal to <strong>participate in a community athletic event</strong>, here are my steps to success: </p> <ul> <li>Find events in your area by visiting <a href="http://www.active.com/">www.active.com</a> or looking for flyers at bike shops, gyms, and sporting goods stores</li> <li>Look at race results from prior years to judge competitiveness of an event; don’t let speedy people deter you but it is helpful to get an idea of what times are within a normal range and/or when rest stops may be closed and SAG support ends. </li> <li>Register for events in advance in order to get a slight discount (usually $5 on a fee of $15-20) and guarantee a space in the event, if participation is limited</li> <li>Sign the waiver, which seem scary but nearly all well-organized events will require you to sign a waiver indicating that you have trained for the event and understand the risks associated with participating</li> <li>Get your registration materials, such as your race number (attach to your shirt with safety pins provided) or ID bracelet, cue sheet with directions and turns (bicycle rides), and goody bag with an event t-shirt (if included in race fee) and promotional items</li> <li>Have fun!</li> </ul> <p>Whatever you do, be persistent even when you get waylaid by outside obligations; you&#39;ll be amazed at the cumulative, beneficial effect of exercise.</p> <p><em>These ideas are based on my experiences as an AAU swimmer, high school track team member, occasional runner, and wannabe faster cyclist.</em> <em>It is helpful to get professional training advice or even consult a physician before starting your own regimen. </em></p> <br /><div id="custom_wisebread_footer"><div id="rss_tagline">This article is from <a href="http://www.wisebread.com/julie-rains">Julie Rains</a> of <a href="http://www.wisebread.com/tips-for-starting-or-jumpstarting-your-exercise-regimen">Wise Bread</a>, an award-winning personal finance and <a href="http://www.wisebread.com/credit-cards">credit card comparison</a> website. Read more great articles from Wise Bread:</div><div class="view view-similarterms view-id-similarterms view-display-id-block_2 view-dom-id-3"> <div class="view-content"> <div class="item-list"> <ul> <li class="views-row views-row-1 views-row-odd views-row-first"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/switching-addictions">Switching Addictions</a></span> </div> </li> <li class="views-row views-row-2 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/5-habits-science-says-will-make-you-smarter">5 Habits Science Says Will Make You Smarter</a></span> </div> </li> <li class="views-row views-row-3 views-row-odd"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/train-now-for-a-summertime-family-cycling-trip">Train Now for a Summertime Family Cycling Trip</a></span> </div> </li> <li class="views-row views-row-4 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/how-to-run-your-first-5k">How to Run Your First 5K</a></span> </div> </li> <li class="views-row views-row-5 views-row-odd views-row-last"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/exercising-in-a-winter-wonderland-how-to-be-fit-and-frugal">Exercising in a Winter Wonderland: How to Be Fit and Frugal</a></span> </div> </li> </ul> </div> </div> </div> </div><br/></br> Life Hacks Health and Beauty cycling exercise interval training running training training regimen Wed, 16 Apr 2008 02:11:18 +0000 Julie Rains 2007 at http://www.wisebread.com