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What else can I help you with?
What are some tips for successfully completing the c25k week 3 program?
To successfully complete the C25K Week 3 program, focus on consistency in your running schedule, follow the program's intervals of running and walking, stay hydrated, listen to your body for any signs of fatigue or injury, and gradually increase your pace and distance. Additionally, make sure to warm up before each session and cool down afterward to prevent injury.
Where can I find more information on running gear ?
Try sites that specialize in exercise. Sparkpeople.com has a large base of folks, of all skill levels, c25k is another place you will find information and reviews on running gear.
Training for Your First 5K?
Congratulations – you’ve decided to run your first 5k. As you begin the process of training for your first race, here are some helpful tips to keep you running towards your goal.Motivations to RaceMany people run for exercise or fun without ever participating in a race. However, when you choose to participate in a 5k, you add a sense of community and competition to your workout. By setting a goal and a deadline, you create a specific purpose; you are no longer just running – you are training.Choosing an EventOnce you’ve decided to run a 5k, you need to choose – and register for – your race. Make sure you choose a race that allows you enough time to train based on your current ability. Don’t plan on running a race that is only a week away if you haven’t laced up your sneakers in months. Instead, select an event that allows you 4 to 10 weeks to train, depending on your current fitness level.There are a wide variety of 5ks in every area. When selecting an event, you can choose an event that is for fun, like theRun for Your Lives5k obstacle course where you have to evade the zombies or you can choose a holiday event – St. Patrick’s Day and Halloween often promote local area races. Additionally, you can choose a charity 5k that supports a cause you believe in.Preparing for your 5kBefore you sign up for your first 5k, you need to assess your fitness level. If you are at or around a healthy weight with no medical problems, then you are probably safe to begin a workout program. However, if you are overweight or suffer from health problems such as high blood pressure or heart conditions, you should consult your physician before beginning a new exercise regimen.Building up EnduranceIn general, fitness experts agree it is safe to build your weekly mileageby 10percent- that means if you are currently running five miles a week, you can run 5.5 miles the following week and so on.One helpful training program to prepare for your 5k isCouch to 5k. The Couch to 5k (C25K for short) is designed to train you from the beginning of your running program all the way to running three miles – or for about 30 minutes. The reason why C25K is successful for so many new runners is that it works on the principle of building up stamina and endurance – and preventing overtraining and injuries.If you are not a new runner but looking to improve your endurance and speed, you may want to practice with interval training or fartlek (Swedish for “speed play”) which incorporates sprints with recovery time to help improve your overall ability to exercise longer at higher levels of intensity.Enjoy the RoadWhen running your 5k, remember to enjoy your day. Take advantage of extra incentives, like free water and snacks, and stick around after the race to watch the awards and talk to fellow runners. Most importantly, take pride in yourself – you set a goal for yourself and crossed the finish line.
The Junk in the Trunk?
Got junk in the trunk? Here are 10 exercises that are sure bust fat and tone you up!GuidelinesFor the following perform 2-3 sets of 8-10 reps for each exercise, resting 30-60 seconds between sets. Challenge yourself by making your weights heavier, not by adding sets or reps. If you aren’t strong enough to use weights on a particular exercise, start with just using your body weight and work toward adding weights in future sessions.The ExercisesSquats - One of the best exercises for a tight butt and sexy legs. With a barbell on your shoulders or dumbbells at your sides, and feet shoulder width apart, squat down until your thighs are parallel to the floor. Be sure to keep your weight on your heels, not your toes. Push yourself back up to starting position.Deadlifts - These are also great for your butt. They are performed like a squat, but your barbell or dumbbells are held in front of you with an overhand grip. Don’t let your back round.Lunges - Stand with your feet together and dumbbells at your sides. Step one foot out in front of you, bending the opposite knee until it almost touches the floor. Push yourself back up to starting position. Perform one set and then repeat with the opposite leg.Step Ups - Using a stair or stepping box and dumbbells at your sides, step up onto the step with your right foot. Push your weight up onto that foot and bring your left foot up to brush the step, not allowing your weight to shift to the left foot. Step back down with your left foot. After completing one set, switch and do a set with the left leg.Hip Adduction - This can be done with a cable set or at an adduction station at the gym. Set the appropriate tension or weight, and strap your right ankle in or stand in the adduction foot rest with your right side facing the machine or cable. Keeping your legs straight but not locked, pull your right leg left until it crosses over your left leg. Pause and return to starting position. After one set repeat on the left side.Calf Raises - Stand with your feet shoulder width apart and dumbbells at your sides or a barbell on your shoulders. Lift your heels off the floor so that you’re standing on your toes and balls of your feet. Lower back down to starting. The key is to do these at a moderate pace and with as heavy of a weight as you can manage. If doing only body weight increase reps to 12-15.Jump Rope - No, it’s not just for little girls. Jump rope at a fast speed for 20 seconds. Rest 20 seconds and that’s one interval. Start with five intervals and increase by one interval each workout.Run - Strengthening your muscles is extremely important to looking good, but cardio exercises can also help you burn off the fat. Running strengthens your cardiovascular system (your heart!) and your legs and butt at the same time. Most people have difficulty starting out, so try an approach like the popular Couch to 5K(C25K) which eases you into running. Interval and High Intensity Interval Training (HIIT) are also great for fat burning.Biking - Biking works your cardio system and your lower body. Most gyms offer spinning classes for a great challenge.Pilates - these are based on the training programs of their namesake, Joseph Pilates. Originally a dancer’s workout, these are sure to tighten you up and strengthen those legs and glutes.
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