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Day 005 - Strength (ST) training

25-minute Strength (ST) training routine at level 1 intensity. Level 1 intensity = 60-70% of your max. heart rate. PRINT THIS WORKOUT FOR FUTURE REFERENCE.        Training via ActiveMail

TODAY, DO A 20-MINUTE STRENGTH TRAINING ROUTINE AT LEVEL 1 INTENSITY. Don't panic and think you've got to join a gym or hire a personal trainer. Doing basic strength training is a critical part of your running and you can do it at home without any special gear (except maybe a pull-up bar). Do 2 sets of the following exercises. Rest about 1 minute between each exercise and 2 minutes between each set. AB CRUNCHES (20 reps): Lie on your back and place your feet on a chair so that your legs are bent about 90 degrees, place your arms across your chest and slowly lift your head and upper back off the floor. Only lift up a few inches and slowly lower yourself back down. LEG RAISES (10 reps): Lie on your back with your legs held straight up over your hips, knees slightly bent (you'll be in an L shape). Slowly lower your legs until you feel your back start to arch, then bring your legs back up. SQUATS (20 reps): Stand with your feet slightly wider than hip width, toes pointing straight ahead, back straight and head pointed slightly upwards. Slowly lower yourself until your knees are bent 90 degrees and return to the starting position. Keep your knees aligned over your toes throughout the movement. PUSH-UPS (10): Lie on your stomach and place your hands slightly wider than shoulder width. Keep your back straight and your butt down. If you have trouble doing 10 push-ups, start with your knees on the ground, instead of on your toes. PULL-UPS (10): Grasp a pull-up bar with a slightly wider than shoulder width grip and pull up so that your chin crosses above the bar. To make these easier, place the bar so that you can just reach it from a sitting position on the floor (legs extended out in front of you) and pull up from that position. If this is too difficult then pull yourself up as far as possible and attempt to hold that position for 20 seconds. FINISH WITH 15 MINUTES OF STRETCHING. Exhale as you stretch an area and hold the stretch for 30 seconds. Don't bounce.