running – Contantine Workout And Health Tips

1.Swimming

We’re not talking a leisurely swim here, but if you choose the right stroke and maintain a high level of intensity, calories burned swimming can be more than running. “Swimming is one of my favorite exercises because it not only involves your entire body but also puts less stress on your joints,” reveals Dempsey Marks, fitness expert and creator of the PreGame Fit fitness and lifestyle program. “

With each stroke you must use your legs, arms, and core just to stay afloat. That is a great start to calorie burn because of muscle recruitment.” Marks recommends the butterfly stroke to maximize calorie burn and says an average 150-person person will burn 400 calories per half hour. A more popular stroke, such as the breast stroke, will burn 375 calories per 30 minutes. To add some resistance, swim in an ocean where a current will make you work harder and up the calorie burn.

2.Kettlebell Swings

These exercises help you burn calories and sculpt a lean figure. They are great for sculpting the glutes and quads while giving your body an overall workout.

TOP TIP: The BodyRock Sandbag is a more cost-effective version of a kettlebell. You can make it whatever weight you want by filling or emptying the internal bags, and it can be used for way more exercises than a traditional kettlebell!

3.Tabata Training

Tabata training is a high-intensity exercise modality that burns a lot of calories in a short period of time. The protocol consists of doing 20 seconds of work at an all-out pace, followed by 10 seconds of recovery. You repeat this eight times. Almost any activity can be done in a Tabata-training style. A typical Tabata workout might include four exercises — for example, push-ups, squats, jumping rope and crunches. Although the first round might seem easy, just wait. By round eight, your muscles will be screaming! A study conducted by the American Council on Exercise determined that a typical Tabata workout can burn an average of 15 calories per minute, or 450 calories per half hour (workouts usually don’t last longer than 20 to 30 minutes).

4. Boxing

You don’t have to get in the ring against an opponent to knock out calories with boxing-style workouts. Hit a heavy bag, work with a partner, or just perform punch combos on air to smash through calories — up to 800 per hour, if a study from supplement maker Forza’s claims are correct.

5.Jumping rope

If you’re wondering what activity can burn more calories than running and also make you feel like a kid again, go back to your jumping rope school-days! It’s a simple exercise that burns calories fast and engages the whole body. “The faster you jump, the higher the calorie burn,” says Marks. “An average 150-pound person burns 375 calories per 30 minutes of rope jumping.” This is an exercise that you can incorporate into intensity training by changing the rate of jumping. “Go hard for one minute then back off to a skip,” suggests Marks. “Use this formula to increase the benefits of the workout as well as the calorie burn!”

6.Burpees

Burpees are great for reducing excess body fat. The American College of Sports Medicine found that a 180 pound man could burn almost 1.5 calories per burpee. Those numbers only get better when you ramp up the number of burpees you do in a short time. Try for 10 burpees in 60 seconds.

Top Tip: Adding the BodyRock Weighted Vest to your burpees adds 6-10lbs of extra weight to your body, increasing the calorie-burn-rate substantially!

7.Hill Workouts

Whether you’re biking or running, throw some resistance in the mix to significantly boost your calorie burn. “Running up a steep hill recruits more muscle fibers,” says ACSM spokesperson Jim White. “It’s going to be taxing, and it’s going to definitely burn more calories.” In fact, you’ll burn about 10 percent more calories for each degree of incline versus running on a flat surface. That means a 155-pound person running at a five-mph pace will burn 373 calories every half hour at a five-percent grade versus 298 calories at the same speed on a flat surface. Get those glutes firing even more and up your calorie burn at the same time by incorporating more hills into your workout.

8. Agility Ladder

You’ll burn a ton of calories with the short bursts of speed, balance, and coordination it takes to finish a full agility ladder circuit—especially if you run through the drills continuously with limited rest.

But your brain might get the best benefit from this type of cardio exercise. A 2014 study from the Air Force Research Laboratory showed that agility training can improve cognitive performance along with boosting cardio levels. Instead of just plodding mindlessly along on a run, agility drills help you hone your VO2 max, athletic footwork, memory, and concentration.

9.HIIT

Schaltze is an advocate of any form of HIIT (high intensity interval training) workout to burn more calories than running. “These workouts are short and effective,” she says. “You burn calories, build muscle, and you don’t need any fancy equipment. With any HIIT workout, I like to combine cardio movements with body weight strength movements to ensure the body burns calories not only during the workout but also after.” Schaltze’s advice is start with basic movements, performing them back-to-back with minimal rest. Her 10-minute HIIT workout consists of 50 jumping jacks, 40 alternating side lunges, 30 tricep dips (using a chair), and 20 squats or squat jumps. Set a timer for 10 minutes and do as many rounds as you can in that time.

10. Cross-Country Skiing

Zipping along on skis delivers a better cardio workout compared to running at about the same pace, thanks to the fact that the sport requires you to push with your lower-body and pull with your upper.

In fact, a good cross-country ski session can burn more than 12 calories a minute, according to the Compendium of Physical Activities.

That explains why Nordic Skiers consistently collapse in exhaustion at the finish line of Olympic races. (No fresh snow? Look for the new Concept2 SkiErg machine at your gym.)

If you are looking for workout clothes check out our fitness and yoga leggings page.
Sources:www.rd.com,www.livestrong.com,www.menshealth.com

Too much sport can be bad for you health, you hear that? It’s true, not only the quantity but the type of workout can do harm to you. Here are my top 10 exercises that will improve your health.

1.Walking

The votes are in, and the consensus is clear: Nothing quite beats walking. The exercise is functional (you can do it to get places), accessible (no gym needed) and “suitable for all ages and abilities,” says Michelle Walters-Edwards, chair of the Department of Health and Human Performance at Marymount University. Best of all? Walking can reduce your risk of premature death, diseases like hypertension and symptoms of depression, says Adam Wright, an athletic and personal performance consultant based in New York City.

2.Swimming

Swimming can be easily called the perfect workout. The buoyancy of the water supports your body and takes the strain off painful joints so you can move them more fluidly. Research finds that swimming can improve your mental state and put you in a better mood. Water aerobics is another option. These classes help you burn calories and tone up.

Swimming is an absolutely awesome sport for your heart. It also is a low-stress activity. It keeps you at a healthy body weight, improves lung capacity, and builds muscles, all in addition to burning calories. Best of all, swimming can be done anytime of year at an indoor pool.

3. Yoga

Yoga originated in India and well famous around the world for different techniques of yoga fitness. Yoga asanas, pose and exercises improve flexibility of body and mind and can be practiced by any people young and old alike. Few basic yoga postures are Bal Asana, Sukh Asana, Kapalabhati and the best morning Yoga stretching poses – Surya Namaskar. Daily practice of Yoga Asana’s leads to better life, great energy and improve your health and fitness.

4. Cycling

The typical season for cycling takes place during May and June where millions of events and races take place every year globally. You don’t need to be trying to win the Maillot Jaune to get into this great sport. Cycling classes are fun and available everywhere. Cycling is a low-impact way to burn serious calories, but it also makes you happier and makes your brain stronger. Dr. Aurthur Kramer said of cycling: “Our research finds that after only three months, people who exercised had the brain volume of those three years younger.”

5.Squats

If squats leave your legs as wobbly as “a newborn baby deer,” you need to do them more, says Christopher Stepien, a sports therapy and chronic pain specialist at Barefoot Rehabilitation Clinic in Parsippany, New Jersey. The move helps prevent lower back, hip, knee and ankle injuries; boosts flexibility and balance; enhances communication between the brain and muscles; and even promotes bathroom regularity by “improving your body’s fluid and nutrition distribution to all your tissues, organs and glands down in the nether regions,” Stepien says.

6. Gymnastics

Gymnastics requires athletes to be flexible, strong, and in great shape. Each time a gymnast steps into the gym they are called on to use all of their mental and physical facilities to win the competition. That’s because participation in gymnastics does not only offer physical gains; it is beneficial for improving concentration and mental focus. Gymnastics allows children the chance to think for themselves, to stimulate their imaginations and to solve problems safely.

7.Pushups

You may think of a pushup as an arm exercise, but it’s truly “a whole body exercise” that works the upper body, legs and core, says Arwen Fuller, assistant professor in the University of Utah’s Department of Exercise and Sport Science. Want a challenge? Push up with your feet on a bench, or build power by pushing up as hard and fast as you can and catching some air on your way up. Need a break? Push up on your knees or against a wall while standing, Fuller suggests.

8.The Plank

The plank is one of the best exercises because it tightens the deepest core muscles. It’s a static exercise where you use your arms to raise yourself off the floor and hold the whole body straight and rigid, like a plank of wood. You can do it anywhere, you don’t need any equipment and it only takes a minute (literally). What’s more, it is more effective than sit-ups and crunches because these work only the superficial abdominal muscles.

9.Kegel exercises

These exercises won’t help you look better, but they do something just as important — strengthen the pelvic floor muscles that support the bladder. Strong pelvic floor muscles can go a long way toward preventing incontinence. While many women are familiar with Kegels, these exercises can benefit men too.

To do a Kegel exercise correctly, squeeze the muscles you would use to prevent yourself from passing urine or gas. Hold the contraction for two or three seconds, then release. Make sure to completely relax your pelvic floor muscles after the contraction. Repeat 10 times. Try to do four to five sets a day.

10..Strength Training

It’s a misconception that doing weights bulks you up, it in fact also helps you slim down and revs up your metabolism permanently. So head to the weight room, and when you feel like quitting, ask yourself why you started. The secret to shedding pounds is actually to build muscles. Go on, workout with weights. Another option is circuit training, which involves moving quickly from one exercise to the next, and burns 30% more calories than a typical weight workout. It blasts fat and sculpts muscle, burning up to 10 calories a minute.

Try at least one of them, and you life and body will change. If you’r looking for workout clothes check our fitness and yoga leggings page.

Tag: running

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