Women's Health & Fitness Exercise Biography
Source Google.com.pk
As is the case with training for all distances from 800 meters to 100K, optimal 5K training programs incorporate strength and power training to optimize performance. Although strength training is often excluded from many runners’ training programs or treated as occasional cross-training to be completed on non-running days, it is the backbone of great endurance training. The following exercises, as well as additional exercises to develop strength and endurance, can be found in Running Science.
1. Side Sit-Up
Lie on one side with both legs extended and raised slightly off the floor. The side of the upper torso in contact with the floor should lie relaxed on the floor. Place the hand of the bottom arm on the floor to the front so that the arm is perpendicular to the body. Place the hand of the top arm lightly on the back of the head. (Do not pull on the head or neck during the exercise.)
Slowly raise the torso, contracting the abdominal muscles on the top side of the trunk and raising the legs at the same time. Slowly lower the upper torso and the legs back to the starting position on the floor to complete one rep. Don’t let the upper body fall to the floor in an uncontrolled manner. Complete 15 reps on one side and then 15 on the other.
2. High Lunge
Stand on a six-inch platform or step so that the forward, lunging foot will undergo an exaggerated downward acceleration. Start with erect posture and feet directly under the shoulders; step down and forward with one foot. After the forward foot makes contact with the ground, move into a squat position so that the thigh of the forward leg becomes almost parallel with the ground. The upper body may incline forward slightly as this happens. Emphasize action of the gluteal muscles and hamstrings to reverse the squat and return the forward leg onto the platform, under the trunk. Complete one rep by returning to the start position.
3. Low-Back Extension with a Twist
Lie on the stomach with arms by the sides, hands extended toward feet, and palms touching the floor. Contract the back muscles to lift and twist the upper body to one side during the first rep. Return to the starting position and then lift and twist the torso to the other side during the second rep. Continue alternating sides for the desired number of repetitions. Be sure to fully untwist the upper body each time the trunk moves back toward the ground so that the stomach and chest, not the sides, touch the ground. Perform these movements rhythmically and smoothly while maintaining good control.
4. Sprint Hop
Hop as quickly as possible for 20 meters, or 66 feet, on one foot, emphasizing extremely quick contact with the ground and forceful forward explosions each time the foot hits the ground. Without stopping or resting, hop 20 more meters on the other foot. Without interruption, repeat the exercise on the first foot and then the other foot. Recover by doing one minute of light jogging. Repeat this hopping and recovery sequence five more times.
A key progression with sprint hopping is to begin performing some of the reps on a hill. Start with a gently sloping incline of about three percent and gradually work up to a 10 percent incline, if possible, and hop both uphill and downhill. Maintain good form and balance at all times and avoid the temptation to look down at the hopping foot.
5. Two-Leg Hurdle Hop
Position eight hurdles in a row, 45 inches apart, with the height of each hurdle set at 23 inches. Starting from one end, jump over each hurdle, landing and taking off on two legs until all eight hurdles have been cleared. Maintain continuous movement. Minimize ground-contact time with each landing, and try to be as explosive as possible. Once you have cleared the eighth hurdle, jog back to the beginning point and repeat four more times for five reps in all. Avoid taking little hops between hurdles and making more than one contact between hurdles. This exercise may also be performed on one leg at a time as a progression.
Running Science is a one-of-a-kind resource that offers the most advanced and in-depth coverage on running. In addition to providing detailed information on strength-training exercises for runners, it includes a wealth of insights distilled from great sport and exercise scientists, coaches and runners. The easily comprehended repository of running research offers an array of the most credible and widely used training principles and programs, and is a celebration of the latest science-based know-how of running. It is available in bookstores everywhere or online at HumanKinetics.com.
FRIDAY, June 1 (HealthDay News) — Women in their 70s can gain more years by following advice they may be giving their grandkids: exercise and eat your fruits and vegetables.
So finds a new study that helps confirm healthy living can extend life, even in the retirement years.
“This is one of those findings that sounds like common sense,” said study lead author Emily Nicklett, an assistant professor of social work at the University of Michigan School of Social Work, in Ann Arbor.
“But while it may seem obvious, it’s important to go back to the basics in terms of understanding that diet and exercise can strongly predict mortality among older adults,” she said. “Promoting healthy diets that include fruits and vegetables, together with some form of simple physical activity like walking, can make dramatic improvements in terms of health outcomes.”
Nicklett and her colleagues published their findings in the May issue of the Journal of the American Geriatrics Society.
The authors noted that U.S. seniors over age 65 are the fastest-growing slice of the country’s population.
In the study, Nicklett’s team focused on more than 700 women between the ages of 70 and 79 who were living independently in their communities and enrolled in two related physical disability studies.
The women were asked how much they engaged in physical activities such as structured exercise (i.e., walking or strength training), household or outdoor chores, or pastimes such as bowling or dancing.
The women’s nutrition was measured via blood samples that measured each participant’s total level of carotenoids. These plant-based compounds are thought to be an accurate indicator of an individual’s fruit and vegetable consumption, the researchers explained.
All the participants were then tracked for five years, during which time nearly 12 percent of the women died.
The researchers found that the most active women had the best survival prospects, and so did the women who consumed the most fruits and vegetables.
Breaking it down, the team observed that the most active women had a 71 percent lower death rate during a five-year period compared with the most sedentary women in the study.
“And we’re not talking about dramatic activity when we talk about exercise,” Nicklett stressed. “We’re not talking about rugby players. We’re talking about something as simple as walking around the block, which is the way most women in our study burned the most calories.”
The women with the highest carotenoid levels faced a 46 percent lower chance of dying during the five-year follow-up period versus those with the lowest fruit-and-vegetable intake.
And because the study also was designed to explore the impact of exercise and nutrition together, the team found that women who were both the most physically active and the highest consumers of fruits and vegetables were eight times more likely to be alive after the study’s five years of follow-up, compared to women who scored lowest on both counts.
“In terms of public health, this finding raises the question of, ‘How do we encourage a healthy lifestyle that boosts longevity?’” Nicklett said. “And that can mean looking into whether there are enough safe places for these women to walk, or whether or not they have access to fresh fruits. It’s really about going back to the basics.”
Lona Sandon, a registered dietician and assistant professor of clinical nutrition at the University of Texas Southwestern in Dallas, agreed that although the findings were “not particularly surprising,” they are an important reminder that “exercise and eating healthfully is good for you.”
“We already know in other age categories that eating well and staying active is good for us,” she said. “So it makes sense that it should then also apply to us as we get older.”
“As to what it is exactly about exercise and fruits and vegetables that helps women to live longer lives, that is not exactly clear,” Sandon cautioned. “Maybe if you stay more physically fit you remain more functional and are less likely to fall and break a leg or hip, for example. Or perhaps exercise and good food keeps your immune system healthier. Or it could be the socialization involved when exercise is done in groups. Or maybe all of the above.”
Women's Health & Fitness Exercise Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Women's Health & Fitness Exercise Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Women's Health & Fitness Exercise Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Women's Health & Fitness Exercise Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Women's Health & Fitness Exercise Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Women's Health & Fitness Exercise Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Women's Health & Fitness Exercise Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Women's Health & Fitness Exercise Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Women's Health & Fitness Exercise Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Women's Health & Fitness Exercise Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
good morning images with inspirational quotes
ReplyDeletemarriage anniversary wishes to sister and jiju