Run your Marathon right and prevent injuries!
Burn more calories walking!
Your weight and the distance you walk determine the energy calories burned while walking. Walking speed matters less than distance and weight. A rule of thumb is 100 calories per mile for a 180-pound person and 65 for a 120-pound person.
If you can achieve the speed of walking a mile in 13 minutes or less, you will burn more calories per mile. But for most beginning walkers, it is best to increase the distance before working on speed.
Photo courtesy: SuperSkinnyMe
Burning Calories to Lose Weight
To lose weight, you need to increase your activity to burn more calories and/or eat fewer calories each day. Start with knowing how many calories your body burns per day just in maintaining your current weight. http://bit.ly/Gb5x8
Burning a Pound of Fat
A pound of fat equals 3500 calories. To lose 1 pound a week you will need to burn 3500 more calories than you eat that week. Losing one pound of fat a week is a sensible goal, but it requires a reduction of 500 calories per day. You can do this by increasing your calorie-burning activity or by eating fewer calories — or both. It is easier to achieve it with the combination of increased activity and eating less. Exercising enough each day to burn 300 to 400 calories is a good goal for the exercise portion of your weight loss plan.
Your calorie burn depends on your weight and speed. A 15 minute mile walked by a 150 lb person will burn about 85 calories. To increase your calorie burn try picking up the pace or swinging your arms. Walking manages your weight, prevents disease, and reduces blood pressure – so keep at it!
Use this calculator to show how many calories you are burning on your walk, depending on your weight, distance and pace: http://bit.ly/3LsWsK
Tips to Running Your First Marathon!
TRAINING PROGRAM
The objective is to build your endurance so that on race day you can survive the 6.21 miles of the marathon.
Begin by increasing your long run by only one mile each week. Continue to build this way until your long run is up to 6 miles at a slow and even pace. Finish feeling that even though you’re tired, you could have gone further if you had to.
Training for Marathon
The main goal is to recover completely so that you are eager to begin the next long run. It is quite adequate to run only three or four days a week. None of your mid-week runs need exceed five miles.
If it grows to about 30 miles a week that will be good too, but it should not exceed this figure during the early growth period. Too much or too fast will lead to an injury.
FLUIDS
When you’re marathon training you must hydrate yourself regularly, especially since fall marathons involve training through the heat and, in many areas, humidity of summer.
During your marathon there will be water at about three-mile intervals. Learn to drink at least as frequently during training.
Hydrate yourself
It doesn’t matter how you manage the logistics, but it must be built into your training plan. Use water fountains, cache water along the route, carry money and stop at soda machines or stores, or make a deal with someone on your route.
As a last resort, carry water during your run. You can buy a waist belt that carries plastic bottles or carry your supply by hand.
FUEL
It is important to eat plenty of complex carbohydrates during marathon training. Your endurance is only as good as your glycogen supply.
During the adaptation to distance training your body learns to supplement glycogen by burning fats. In spite of this the body can’t function on fats alone, and shortly before your glycogen is used up you’ll become exhausted.
The only way to avoid this is to load your muscles with glycogen throughout your training. This means eat plenty of fruits, vegetables, and whole-grain cereals.
Fuel Your Body
You can also reduce your rate of glycogen use by slowing your pace. You see, fats are a higher-calorie fuel than glycogen, nine calories per gram compared to four. This means it takes more oxygen to burn fats compared with carbohydrates.
The way to make sure you maximize your oxygen intake is to slow down. If you run too fast you don’t have time to breathe enough oxygen to use a high proportion of fats, so your body has to draw on more glycogen to compensate.
For your first marathon train at a slow pace. This will pay handsome dividends in the last few miles of the long runs.
HAVE FUN
It is easier to train with other runners. For mutual support run with a club or a group of friends. Hold each other back to the target pace. Don’t let the weekend run become competitive. For the first-time marathoner, speed kills!
Out and back training on the same route can become boring. Change the route from time to time. Another way to make things more interesting is to run point to point.
You can car pool back in a car parked before the start of the run. In some areas you can run to a pre-arranged spot and ride back in public transportation. Variety can spice up your training.
Snap Fitness opens in Gurgaon; first in North India
After creating success waves in Mumbai and South India, Snap Fitness makes its entry into North India. The worldwide 24/7 fitness center has launched its first fitness center in Gurgaon.
The aim is to fill the fitness space by offering an international format fitness centre at affordable prices to the Indian consumer.
Snap entered the Indian market in 2008 through Force Fitness by opening its first centre in Indiranagar, Bangalore. In a short span of 5 years it is now one of the top 3 companies in the organized health and fitness segment in India with 40 centers across the country and growing. It has current membership strength of over 40,000 members as of July 2013.
Snap is not only popular in India but also has its presence worldwide, across 2500+ locations including USA, Canada, Australia, New Zealand, UK, India, Mexico and Egypt and is renowned for its affordable and convenient fitness solutions that provide its clients with 24/7 access, affordable membership pricing and top-quality exercise equipment, with no expensive frills attached.
JoinSnapfitness India: www.snapfitnessindia.com
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Your 5 Week Countdown!
confused about your fitness routine? Here is a 5 week workout plan!
3 ways to kick start your weight loss program
Setting goals
Goal setting serves two purposes. The first is that it provides motivation, and the second is that gives you a specific end-point to shoot for. Get out a sheet of paper and write down exactly what your weight loss goals are at the top of the sheet. Once your goal is determined, write out three different ways you are committing yourself to achieve this goal. For example, if your goal is to lose 20 pounds, you should have some specifics written down. You might write that you’re going to get to the gym four times per week, eat 300 less calories per day, or eliminate high-calorie desserts or alcohol. Once you have carefully put this together, sign the bottom of the goal sheet and make three copies. I would post one copy on your refrigerator, one on your work computer or office, and one on your home computer. Make sure you post it where you have to look at it each day to remind yourself of what you are committed to.
Nutrition
Write down what you eat for three days. In order for you to lose weight, you are going to have to burn more calories than you take in. It’s the law of thermodynamics. If you consume 2000 calories and you burn 2000 calories, your weight will remain the same. If you burn anything over 2000 calories you will begin to lose weight. Therefore I would recommend writing down exactly what you eat and drink for a three day period. Use Monday, Tuesday, and Wednesday and log everything you eat from the time you wake up to the time you go to bed. Register at a calorie counter site and enter all of the meals for each of the three days. This will tell you how many calories you are consuming. Knowing this total will be a good guideline to let you know how many calories you’ll need to burn to lose weight.
Gym Routine
Get to the gym more! Now that you have determined the amount of calories that you are taking in, you need to start burning more calories through exercise. Although three days a week is a good start, I would recommend five days per week if you truly want to start moving the needle. This doesn’t mean you have to lift weights all 5 days but I would definitely get in to burn some calories on the cardiovascular machines. An example would be a Monday, Wednesday, Friday full-body workout on the selectorized machines. Try a 30 minute circuit hitting all body parts and end with 20–30 minutes of cardiovascular exercise on a cross-trainer or treadmill. On Tuesday and Thursday I would come in and just do cardio for 30 – 40 minutes. This will allow your muscles to rest on these days and repair. My best advice would be to get with a Personal Trainer at the gym and get your Fitness Score session completed so you have a starting point. Working with a Personal Trainer will give you an advantage on a customized workout and nutritional advice that can give you much faster results with your weight-loss efforts.
Wicked Workout Challenge – Legs
The Warm-up
Select your favorite cardio-machine and get your body loosened and blood flow moving for 5 minutes. The warm-up may cause you to feel sweaty, but it should not cause you to feel fatigued.
The Workout
Strength exercises: 10-15 reps
Complete 3 sets of each superset and move on to the next
1a. Leg Extension
1b. Leg Curl
2a. Squats
2b. Deadlift
3a. Seated Calf Raise
3b. Standing Calf Raise – stand on the edge of a step or platform with the balls of your feet planted on the stop and your heels hanging over the edge. Raise your heels a few inches, hold the position for a moment and lower
The Cool-down
End your workout routune with some ab work and stretching
1. Straight Arm Plank (1 min.)
2. Bicycle crunches (30)
3. Elbow Plank (1 min.)
4. Stretching exercises for 3-5 minutes
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