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06.10.2015

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Beetroot can help with blood flow and muscle contraction, while coffee can reduce how difficult running feelsDO: Naturally improve your performance with beetsBeetroot is a rich source of inorganic nitrate- which your body converts to nitric oxide. Aside from saving your knees, the low-impact elliptical can be a time-saver too, mixing a little strength training into your cardio.
Some find running unappealing because it exhausts your entire body and you have to keep doing it for quite some time. Stair climbing is a simple exercise you can perform anywhere there is a staircase, whether that staircase is in your home or in public.
Note: Stair climbing is also great for strengthening the muscles in your legs, so if they are part of your routine you may choose to skip stair steps in the lower body section. Dips are a great upper body-strengthening exercise you can do with the aid of a chair or a bench.
The 150 Dips is one good way to quickly build up strength, but if you want to start smaller just follow the method described at the beginning of this section to figure out the right number of dips for you.
Three sets of 12 repetitions is a good place to start when you begin with curls, while attempting to do more on your final set if possible. The hundred is complicated, tiring, and best explained visually (so watch the video to your left). Lie on your stomach, elbows close to your sides and directly under your shoulders, palms down. There are tons of ways you can strengthen your core, and these are just a few that will help you do the job. With cardio, core, and upper body exercise underway it can sometimes seem a little excessive to work your lower body. Squats are a great, simple exercise to strengthen all sorts of good stuff including your legs, lower back, hips, buttocks, and even bones. Stand up straight with your feet firmly planted on the ground approximately shoulder width apart. Much like climbing stairs, you can build a lot of lower body strength by performing single stair steps.


Hopping on a machine with moving handles means you can work your upper body; push the handles to work your chest more, and pull the handles with focus more on your back. For example, you might need to borrow a table in your home or place your feet underneath the couch.
To perform this exercise, you lay flat on your back and lift up your knees until they create an approximately 45 degree angle with your feet still touching the ground. It might take a little practice to get right at first, but once you get it down you just have to hold yourself in the proper position.
Engage the abs and slowly lift your torso off the floor, maintaining a stiff torso and legs. My elliptical has a fixed incline of 20 percent, so set your machine with at least some incline if you can.
While the good news is that cardio can be great for your entire body, the bad news is that most people hate doing it because they hate running. Interval training is an excellent alternative that essentially involves working much harder for a shorter period of time. Instead of enduring 30-60 minutes of sustained running, you only have to endure short bursts.
My personal method of choice is Swedish Fartlek (speed play) training, as it provides variation in the types of running performed in a single session. For example, if you did 30 push ups total that would result in the number 15.Next time you do your push ups, do three sets of that number (15 in our example) with 60-90 seconds breaks in between. Bend your legs and place your palms on the front edge of the bench, with your fingers pointing forward.
Just to get in the right position, place your hands under your thighs and hold yourself sitting up. Using the strength from that left leg, push yourself upward to bring your right foot onto the stool as well.
Adding weight to your legs generally means purchasing a specific kind that you can attach for the purpose.


Slowly walk your feet out in front of you, until the majority of your body weight is resting on your arms. You also perform this motion slowly, as rushing through the process will do far less to work your core. You can leave your hands there as you do this exercise, however for a greater challenge you want to place your hands extended out in front of you.
Either stretch your arms out ahead of you, lightly position your hands behind your ears or hold your arms at your side as you slowly lower yourself into a squatting position. Here are two options that can make running easier and more fun, plus they only take about 20-30 minutes 2-3 times per week. Inhale, and keeping your elbows tucked in at your sides, slowly bend your arms and lower your body until your upper arms are parallel with the floor (see pic below).
Fortunately there are plenty of sit up-like exercises you can borrow from Pilates that require nothing more than your body (and preferably an exercise mat or towel for comfort). To maintain correct body alignment, imagine a straight line running from your head down to your ankles. Some versions of the hundred suggest that you lift your feet off the ground so the bend in your legs create a 90 degree angle. If this is too hard for you, other versions suggest you can perform this exercise without lifting your feet. Just be sure the weight is equal in both arms or you can cause balance issues and potentially hurt yourself. While this guide will explain proper form, it is your responsibility to ensure you doing the exercises properly and not cutting any corners.Take it slowly.



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