Are you in good shape but want to get into better shape for a 5K or perhaps a marathon? Consider the pieces of advice in the below article if so. In order to compete in your particular race, these tips can help you get into the top notch shape.
You can substantially boost your fitness level by walking. Be sure that you are getting the most out of the time by walking briskly and squeezing your muscles as you go, placing your heel down first. Don’t forget to swing your arms as you walk to burn more calories.
Swimming is a great form of exercise and it doesn’t put any stress on the body. When you swim you are working all the muscles in your body giving your whole body a nice relaxed workout. It may take awhile to get used to it but you’ll come to enjoy it in time if you are not used to swimming.
Work out your abs without doing crunches. That’s right, all you have to do is to take a deep breath and on the exhale, simply squeeze your belly to your spine and hold it for about 10 seconds. You’ll be working your transversus abdominis muscle, which lays behind more prominent abdominal muscles but can flatten your stomach noticeably.
Lifting weights is an excellent way to be fit. You should start out with something light, such as a one pound dumbbell, if you haven’t lifted weights before. With the dumbbell, do a set of ten lifts or reps. If you can lift the dumbbell very easily, then you should move up to a heavier weight until you find one that provides enough resistance without being too heavy.
When you use wall sits, you can improve the strength of your legs in not time at all. Before you begin, make sure to find a wall that is wide enough to accommodate the width of your body. Then position yourself about eighteen inches away from the wall, with your back to it. Bend your knees, and lean back until your entire back is touching the wall. Continue to slide down the wall, bending your knees to the point where your thighs are perpendicular to your legs. Maintain this position until you can no longer stand.
You can save time in the gym by only resting as needed. It is not important to rest between every set. You can take rest breaks as needed. You will probably need less rest between your early sets, and more breaks as your muscles fatigue. This can cut your gym time by fifteen to twenty percent.
Keep your rpms under 110 and above 80 to optimize your bicycling experience. This helps put less strain on your knees and it helps you ride quicker and longer without getting tired. Count your pace by mentally multiplying by six how many times one of your legs comes up in a matter of ten seconds. This pace should be your goal.
Think like the tortoise and not necessarily the hare! For some people long periods of slow low-intensity exercise can be more beneficial than short bursts of activity. Take a long walk with your mate in the evenings, play a game of croquet, or show your stuff in a game of horse shoes. Do something that relieves your mind while slowly exercising your body.
Therefore, you will be well on your way to getting into the shape you need to be in for your race if you follow these tips. In order to compete in a 5K or even a marathon, these tips show that you don’t have to be in your teens or twenties. You just need to put in hard work, and the results will follow.