8 WEEKS TO GO AVOID MAKING INJURIES WORSE
|
|
- Winifred Stevens
- 5 years ago
- Views:
Transcription
1 8 WEEKS TO GO AVOID MAKING INJURIES WORSE MANAGE INJURIES Injuries and minor niggles are sadly part of training for a long distance running event. Don t ignore them - get them treated! NEED INSPIRATION? If you re feeling a little flat and need some inspiration, this video will warm your heart and inspire you to keep training. KEEP STRETCHING It might be boring, but stretching is essential to help keep you injury free. We explain why it s important.
2 Aim of the week Years ago, I did a talk for a group of people training for a marathon (not London) and when I opened it to the floor to ask me questions, most of them were about injuries - both their prevention and treatment. The one thing that stood out more than anything else, was the number of runners carrying injuries who simply refused to rest or cross train. What amused me most of all was the way nearly everyone tried to negotiate with me to trim down my suggestion of 1 weeks rest to 3 days - as if I made the rules of injury recovery. Injuries - they happen After at least 8 weeks of regular running under your belt, there is every chance you will be carrying a niggly injury of some description, but it s how you manage that niggle which will ultimately determine how much it will affect the rest of your training. Common sense always has to prevail and ignoring certain warning signs through sheer stubborn mindedness is on the one hand admirable but on the other hand - incredibly stupid. You can t negotiate with your ailments, so please, if you are currently carrying an injury and aren t at all comfortable running, do yourself a big favour and rest up. You still have time to get your fitness back up, but continuing to run on a painful knee, ankle, hip or foot is only going to make it worse and completely ruin your race. So, the aim of the week this week is two fold. One you should be able to comfortably run miles by now, so this is a good chance to practice drinking whilst you run. Some runners find this difficult, so on you next big run take a specialist running bottle with you and practise taking some slurps you ll have to do it on race day, so it s well worth trying to get used to it now. Two if you have an injury DON T MAKE IT WORSE. If it needs rest, then rest. Don t mess things up now you ve come too far to make a stupid mistake. Book in to see a physio if necessary it could be the best money you ve ever spent.
3 Inspirational Video of the Week Right now, you may be finding that training is getting tough. With 8 weeks to go, many runners feel emotionally and physically exhausted and the temptation to throw in the towel seems the most logical thing to do. This is exactly why this video has been chosen for you to watch before you make that decision. The story behind the video above goes something like this: One day, a boy asks his Dad if he d like to go for a run with him. Despite having a heart condition, the boys Dad agrees. The boy loves it. The experience of running with his Father gives him a new lease of life and the sense of escapism that running gives him, leaves him desperate to do it again. So, not long afterwards the boy once again asks his Dad if he ll go for a run with him but this time he wants to run a marathon. Once again, despite being in his 50 s, the Father agrees, so they enter and compete in their first marathon together. As time goes by, the joy that running with his father brings the young lad is so overwhelming that he asks his Father if next time they could race in an Iron Man together... The unconditional love that a Father has for his son could mean there was only one answer to that question.
4 Injury tip of the week - Stretching As your weekly mileage really begins to build and approach 30+ miles a week, your muscles are increasingly more likely to become tighter, as the demands of exercise and consequent muscular contractions cause them to shorten. Although some runners seem to be immune to significant muscle shortening, others (the majority) tend to find that after long or hard training sessions, the key running muscles such as the calves, the hamstrings, the quads and the hip flexors get really tight. This tightness can lead to a pulling on vital skeletal structures and tendon attachments such as your pelvis, heel and knee cap potentially leading to inflammation and injury. Think of your skeletal structures as a ships mast and your muscles are the supporting guy ropes. If one of your muscles becomes tight, it pulls on the mast (ie your pelvis) and causes an imbalance. If you continue to run with this imbalance, overtime, the extra tension that the guy rope is under can lead to a strain and a whole host of complications. By stretching your muscles regularly, you can ensure that you reduce any unnecessary tension in your muscles and tendons and improve your chances of remaining injury free for the remainder of your training. To learn more about stretching and how to stretch properly, click on the video above or visit the GH Training Video Library where you ll find a series of stretching videos. Simply use the video filter and find the stretching video(s) most suitable for you.
5 Nutrition tip of the week Are you eating healthily? The difficult thing about eating the right food is that, often, some of the things we think are healthy are in fact either bursting with hidden fats and/or salt, or contain vast quantities of hidden sugar. This is bad enough for you when you are leading a sedentary lifestyle, but when you eat poor-quality foods when you re in training for a marathon, it can have a serious impact on how you feel and how well you perform in training. To give you an idea of some of the hidden nasties out there, here are a few obvious ones, plus some that might surprise you. A single Big Mac contains approximately 490 calories to expend that much energy, you d need to run just under 5 miles. A Starbucks grande Caffè Latte contains 223 calories this will take just over 2 miles, or 20 minutes, of running to burn off. A small (175 ml) glass of wine contains approximately 150 kcals so just two glasses in the evening will take you about three miles of running to burn off. Even a couple of healthy eating sausages can contain up to a third of your recommended daily allowance of salt. Even the most innocent and healthy looking of snacks can have some pretty awful things in them, so always have a good look at the label of your favourite snack and make sure that it isn t excessively high in sugar, salt, fat or other rubbish. You are what you eat and come race day, you do not want to be fuelled on something that is inherently bad for you.
5 WEEKS TO GO CROSS TRAINING. BENEFITS OF X TRAINING Give your legs a break and try cross training for a change.
5 WEEKS TO GO CROSS TRAINING BENEFITS OF X TRAINING Give your legs a break and try cross training for a change. PLANTAR FASCIITIS Spot the early warning signs of plantar fasciitis and find out how to treat
More information8 WEEKS TO GO MANAGE YOUR INJURIES
8 WEEKS TO GO MANAGE YOUR INJURIES DON T IGNORE INJURIES Injuries often get worse if you continue to ignore them. If you ve got a niggle, don t ignore it. ITB SYNDROME One of the most common and frustrating
More information12 WEEKS TO GO INCLUDE FAMILY AND FRIENDS
12 WEEKS TO GO INCLUDE FAMILY AND FRIENDS FAMILY SUPPORT Training for a marathon is not only physically demanding- but emotionally too. This is where family and friends can help. ITB SYNDROME The most
More information...and How to Avoid Them!
The 7 Most Common MARATHON MISTAKES...and How to Avoid Them! Discover... The 7 traps marathon runners fall into. Why these traps could spoil your race... or even stop you from getting to the start-line.
More informationThank you for joining Team Macmillan. We think you re amazing for having the dedication and commitment to take part in this event.
Thank you for joining Team Macmillan. We think you re amazing for having the dedication and commitment to take part in this event. At the finish, the sense of achievement will be huge having completed
More informationWhat's New? 5 Tips To Help You Get Ready To Run A Marathon. May - June 2018
May - June 2018 What's New? A new Pilates timetable with more classes will begin from the end of June. Our new timetable includes a physio-led 45min lunch time yoga class on a Monday with Ali. During this
More informationMilton Keynes Fit Body Bootcamp: Rapid Fat Loss
Milton Keynes Fit Body Bootcamp: Rapid Fat Loss Secrets to Rapid Fat Loss Shedding pounds overnight may seem like something out of a children s book. But fast and furious weight loss doesn t come to you
More informationThank you for joining Team Macmillan. We think you re amazing for having the dedication and commitment to take part in this event.
Thank you for joining Team Macmillan. We think you re amazing for having the dedication and commitment to take part in this event. At the finish, the sense of achievement will be huge having completed
More informationHALF-MARATHON TRAINING PACK
HALF-MARATHON TRAINING PACK RUNNING A HALF-MARATHON Half marathons are hugely rewarding events to compete in. They serve both as an ideal introduction to longer distance running and also a meaningful challenge
More informationPhysioTips. March the month of changes
PhysioTips March 2017 - the month of changes Bringing you our news and tips to help keep you in shape and get the best out of your rehabilitation experience and life. To foam roll or not to foam roll...
More informationRacing Preparations FAQs and Tips for Success Tips from Alessandra Erg Competitions
Erg Competitions How can I prepare for racing 2km at an indoor rowing (erg) competition? 1) Contrary to what you might think, you should still continue some of your longer endurance practices. Maintaining
More information#TEAMIVANKA TRAINING PLAN
JOHN HENWOOD S #TEAMIVANKA TRAINING PLAN We re training for our half-marathon with Olympic athlete and celebrated coach, John Henwood. Prior to starting our training regimen, John advised each of us to
More information12 WEEKS TO GO RELAX AND ENJOY. RELAX Hard and hilly training sessions can wait, for now just relax into running and enjoy every step.
12 WEEKS TO GO RELAX AND ENJOY RELAX Hard and hilly training sessions can wait, for now just relax into running and enjoy every step. GADGET OF THE WEEK Heart rate monitors are not just for serious runners.
More informationDRESSAGE RIDER FITNESS 101
DRESSAGE RIDER FITNESS 101 Build a solid foundation for success www.dressageridertraining.com The healthier you are the more you are able to enjoy riding Nicola Smith www.dressageridertraining.com Build
More informationCHIROPRACTIC ADJUSTMENTS TRIGGER STROKE
CHIROPRACTIC I m sending this out for your information!!!! I can see his points on a lot of the issues. I was taught by an AWESOME Chiropractor that an adjustment bruises tissue and that it usually took
More information12 WEEKS TO GO RELAX AND ENJOY. CHILL-AX Hard and hilly training sessions can wait, for now just relax into running and enjoy every step.
12 WEEKS TO GO RELAX AND ENJOY CHILL-AX Hard and hilly training sessions can wait, for now just relax into running and enjoy every step. GADGET OF THE WEEK Heart rate monitors are not just for serious
More informationWorkout to Go. A Sample Exercise Routine from the National Institute on Aging at NIH
Workout to Go A Sample Exercise Routine from the National Institute on Aging at NIH i Workout to Go Are you just starting to exercise? Getting back into a routine after a break? Wanting to keep up your
More informationAnthony Alayon Presents Slim In 60 Seconds Workout
Anthony Alayon Presents Slim In 60 Seconds www.truthaboutfoodingredients.com 2 WARNING: This ebook is for your personal use only. You may NOT Give Away, Share Or Resell This Intellectual Property In Any
More informationCURVY YOGA EXPLORATION CURVY ALIGNMENT FROM THE GROUND UP
CURVY YOGA EXPLORATION CURVY ALIGNMENT FROM THE GROUND UP Curvy Alignment from the Ground Up Curvy alignment is an art. I don t say that to be cute but rather because I think it s particularly true. Many
More informationGET LEAN STAY LEAN FAT-LOSS STARTER GUIDE. getleanstaylean.uk
GET LEAN STAY LEAN FAT-LOSS STARTER GUIDE getleanstaylean.uk Disclaimer: It is always recommended to consult your GP before starting any new training or nutrition programme. "Give someone a 6 week diet
More informationReturning to running after an injury
Returning to running after an injury This leaflet provides you with a plan for returning to your running activities. It s designed for runners who are either restarting training, or recovering from an
More informationObesity The Foot Alignment Connection
Obesity The Foot Alignment Connection A Simple Solution that Solves a Key Piece of the Treatment Puzzle Contents + Introduction 3 + Daily Exercise 12 + Getting Started 4 + Why Does it Hurt to Exercise?
More informationOffseason Training: Nutritional Troubleshooting and FAQ Section
Offseason Training: Nutritional Troubleshooting and FAQ Section Before we get anything started with the trouble shooting aspect of this manual I m going to actually have to ask you a few questions first.
More informationA Guide to Help You Reduce and Stop Using Tobacco
Let s Talk Tobacco A Guide to Help You Reduce and Stop Using Tobacco Congratulations for taking this first step towards a healthier you! 1-866-710-QUIT (7848) albertaquits.ca It can be hard to stop using
More information14 Week BEGINNER HALF MARATHON (21km) TRAINING PLAN
RG Active 14 Week Beginner Half-Marathon Training Plan Page 1 14 Week BEGINNER HALF MARATHON (21km) TRAINING PLAN RG Active 14 Week Beginner Half-Marathon Training Plan Page 2 The NSPCC has teamed up with
More informationPage 1
http://travelstrong.net Page 1 Contents. Welcome. 3 Scheduling Your Workouts. 5 Warm-Up. 7 Workout. 8 Exercise Technique. 9 Good Luck. 12 http://travelstrong.net Page 2 Welcome. If you re reading this,
More informationEXERCISE TRAINING UPDATE From Dr. Hoffman. Exercise for Maximum Energy and Maximum Fat Burning Without Burning Yourself Out.
EXERCISE TRAINING UPDATE From Dr. Hoffman Exercise for Maximum Energy and Maximum Fat Burning Without Burning Yourself Out. There is a lot of competing research out there between aerobic training and high
More informationFlatter Stomach By Anthony Alayon
5 Flatter Minutes To A Stomach By Anthony Alayon www.truthaboutfoodingredients.com 2 WARNING: This ebook is for your personal use only. You may NOT Give Away, Share Or Resell This Intellectual Property
More information½ marathon and marathon training zone
½ marathon and marathon training zone 2009 Benefits of Marathon Training Checklist for Getting Started Injury Prevention Basics Selecting Proper Foot wear Running Gear Importance of Warm Up & Stretching
More informationTable of Contents FOREWORD THE TOP 7 CAUSES OF RUNNING INJURIES 1) GET IN SHAPE TO RUN... DON T RUN TO GET IN SHAPE.
Table of Contents FOREWORD THE TOP 7 CAUSES OF RUNNING INJURIES 1) GET IN SHAPE TO RUN... DON T RUN TO GET IN SHAPE. 2) A PROPER WARMUP IS WORTH YOUR TIME. NO RUN IS WORTH AN INJURY. ) THE ARCH WAS NOT
More informationWhat a Family Needs to Know. About Eating Well. And Being Clever with Food
What a Family Needs to Know About Eating Well And Being Clever with Food This book was written by Sarah Scotland, Freelance Nutritionist and Founder of Wise about Food. Copyright 2015 by Sarah Scotland
More informationHow To Train for Strength and Fat Loss with Consistent Results
How To Train for Strength and Fat Loss with Consistent Results Hi. My name is Johan and I'm Head Fitness Coach at BIG 5 Fitness in Yarraville, VIC. I have been training myself and my clients using the
More informationLiving well today...32 Hope for tomorrow...32
managing diabetes managing managing managing managing managing managing diabetes Scientific research continually increases our knowledge of diabetes and the tools to treat it. This chapter describes what
More informationMEEHAN CHIROPRACTIC AND SPORTS REHAB
1 WARNING DISCLAIMER!" This report is for information purposes only.!" This report is not intended to diagnose the cause of back pain and you should consult with your doctor when you are suffering from
More informationSTRETCHES.
STRETCHES I have put this document together for you to learn and understand the important stretches that you should be doing regularly as part of your fitness programme so I hope it helps you. Hold each
More informationFITNESS: A Way of Life. A Physical Therapist s Perspective. American Physical Therapy Association
FITNESS: A Way of Life A Physical Therapist s Perspective American Physical Therapy Association Fitness: A Way of Life What is being fit? 1994 APTA All rights reserved. This brochure is not intended as
More informationRun towards a healthier you
Welcome pack Run towards a healthier you How to conquer Run26. Run26 is going to be your way to a healthier you. To complete it you ll need to run 26.2 the full marathon distance in your own time during
More informationBeat. Adrenal Fatigue Naturally!
Beat Adrenal Fatigue Naturally! What is Adrenal Fatigue? Before we dive into adrenal fatigue, let s first start with the adrenal glands. The adrenal glands are glands that sit on top of the kidneys. They
More informationThe Spooky, Scary Truth About What Acid Does to Your Body
The Spooky, Scary Truth About What Acid Does to Your Body It s Halloween, and I can t think of anything scarier than what acid does to our bodies. Acid is the common smoking gun behind so many diseases
More informationPHYSICAL FITNESS 1 MOTOR SKILLS
PHYSICAL FITNESS The concept of physical fitness first arose in 1916, in a scientific study that tried to accurately measure the different physical characteristics of individuals. The idea of fitness suggests
More information12-WEEK, MARATHON WALK (26.2 MILES) TRAINING SCHEDULE
ABOUT THE WALK 12-WEEK, MARATHON WALK (26.2 MILES) TRAINING SCHEDULE The Boston Marathon Jimmy Fund Walk presented by Hyundai raises the most money of any singleday walk in the nation and has raised more
More informationYou Ready To Jump 3-5 Inches Higher Overnight?
You Ready To Jump 3-5 Inches Higher Overnight? Seriously Are You? If you are unable to answer YES, then close this page now and keep doing what you are doing. BUT if you want an expert to show you how
More informationGET LEAN STAY LEAN FAT-LOSS STARTER GUIDE. getleanstaylean.uk
GET LEAN STAY LEAN FAT-LOSS STARTER GUIDE getleanstaylean.uk Disclaimer: It is always recommended to consult your GP before starting any new training or nutrition programme. "Give someone a 6 week diet
More informationGALLAND INTERVAL RUNNING PROGRESSION PROGRAM
GALLAND INTERVAL RUNNING PROGRESSION PROGRAM PHASE I: WALKING PROGRAM Must be able to walk, pain free, aggressively (roughly 4.2 to 5.2 miles per hour), preferably on a treadmill, before beginning the
More informationGreat Stretches for Runners
Great Stretches for Runners The following static stretches are great as a post run stretching routine. Try and work them in as often as you can. Hold each of these stretches for at least 15 seconds but
More informationStretching for Runners
Stretching for Runners While the benefits of stretching are hotly debated topic in running circles, I find a 5-10 minute stretching routine to be very good way to manage soreness and ward of injuries.
More informationThe Ketosis CookBook Review
The Ketosis CookBook Review The Ketogenic diet is one of the healthiest ways you can eat, and many nutritionists and dieticians are now recommending it to people who need to balance their blood sugar levels,
More informationMy Review of John Barban s Venus Factor (2015 Update and Bonus)
My Review of John Barban s Venus Factor (2015 Update and Bonus) December 26, 2013 by Erin B. White 202 Comments (Edit) This article was originally posted at EBWEIGHTLOSS.com Venus Factor is a diet program
More informationYour Guide to Core Gliding Discs
Your Guide to Core Gliding Discs WARNING Please read these instructions prior to using the gliding discs. Consult your Doctor before beginning any exercise programme. If you experience any pain, dizziness
More informationAb Challenge. I get frustrated when I see people training abs. There s so much misinformation out there.
Ab Challenge WELCOME! I get frustrated when I see people training abs. There s so much misinformation out there. Even so called experts get it wrong many times. What I see trainers having clients do, or
More informationRESISTANCE BANDS TOP TEN BANDS EXERCISES INSIDE
RESISTANCE BANDS TOP TEN BANDS EXERCISES INSIDE COPYRIGHT 321 STRONG, ALL RIGHTS RESERVED http://321strong.com/ 321 STRONG Resistance Band ebook Table of Contents Welcome to the world of 321 STRONG...
More informationPlantar Fasciitis and Heel Pain
PATIENT INFORMATION Plantar Fasciitis and Heel Pain What is plantar fasciitis? Heel pain and plantar fasciitis Plantar fasciitis causes pain under your heel. It usually goes in time. Treatment may speed
More informationTHE SUFFERFEST: YOGA FOR CYCLISTS PROGRAMME
THE SUFFERFEST: YOGA FOR CYCLISTS PROGRAMME WE PUT THE YOGA IN AGONY Exclusive to Sufferfest App Subscribers IWBMATTKYT 1 About The Sufferfest s Yoga Videos When looking for a yoga partner for The Sufferfest
More informationMiddle distance triathlon Nutrition guide. An overview of the scientific literature and its application
Middle distance triathlon Nutrition guide An overview of the scientific literature and its application Half Distance Triathlon Nutrition Guide Nutrition guide For a half distance triathlon or other 4 to
More informationHow should each run feel?!
How should each run feel? There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.
More informationWAYS TO LOSE INCHES...
11 WAYS TO LOSE INCHES... FROM YOUR THIGHS, TUMMY & BUM WITHOUT DIETING, BORING EXERCISE & WITHOUT GIVING UP YOUR FAVOURITE FOODS 2015 The Warehouse Gym Leicester Dear Friend, If you ve tried to lose weight
More informationZita's 10 minute Core Workout.
Zita's 10 minute Core Workout www.zita.co.uk Zita s 10 Minute Bodyweight Core Workout Here are some of my favourite core exercises* to help flatten your stomach and create a strong body that supports movement
More informationTable of Contents. 1 Pain Symptoms 2 Visual Symptoms
Table of Contents 1 Pain Symptoms 2 Visual Symptoms 4 Worst & Best Exercises To Do 5 Anatomy of APT 6 12 Fast Everyday Tips 7 Revealed: True Cause of APT 8 Recommended Equipment Before You Start, Read
More informationHandout: NOFFS Surface Ship Series - Level 2
0 Handout: NOFFS Surface Ship Series - Level 2 *MWR Fitness Specialist Note: This section will help to standardize the information that is emphasized for the ShipShape participants. It is recommended that
More informationTherapeutic Exercises for the Foot & Ankle August 19 th, 2018
Therapeutic Exercises for the Foot & Ankle August 19 th, 2018 VIRASANA Come on to your hands and knees. Bring the knees to touch and separate the feet wider than the hips. Place a block between your feet.
More informationBARRE : HISTORY, PRINCIPLES, AND BENEFITS
BARRE : HISTORY, PRINCIPLES, AND BENEFITS Barre classes have been continually on the rise and in demand and for good reason! This results-driven class effectively shapes, tones and strengthens the muscles
More informationPERSONAL FITNESS PLAN
PERSONAL FITNESS PLAN Name Date 1 MY PERSONAL FITNESS PLAN CONTRACT Fitness Contract for Self I,, am going to make a commitment to helping build lifelong fitness and nutrition habits that will aid me in
More information10 WEIGHT LOSS SECRETS YOU NEED TO KNOW FOR SUCCESS
10 WEIGHT LOSS SECRETS YOU NEED TO KNOW FOR SUCCESS Being overweight can ruin your life. You might feel ashamed, unmotivated or find it hard to enjoy the simple things in life like going for a walk or
More informationWarm-up, Stretching & Cool-down. Guide
Warm-up, Stretching & Cool-down Guide Warm-ups Not only is warming up a fantastic way, even a necessity for preparing your body for physical activity, it s also very effective use of time to think about
More informationMetabolic Mastery Method
Metabolic Mastery Method The Ayurvedic Approach To Burning Fat For Health And Energy Jacob Griscom Version 1.0 Why Practice the Metabolic Mastery Method? If you'd like to restore your body's ability to
More informationEducating Yourself; Athletically. By Ben Wisbey
Educating Yourself; Athletically By Ben Wisbey When you set yourself a goal to complete a particular event or do a particular time for a given distance, it is not just about getting yourself to peak physical
More informationThe Bench Press. Gym News
Gym News Things are busy around our household with a newborn baby. Kaleb Wade Mahurin was born on January 18th at 9:05AM in Joplin. He weighed in at 7.96lbs and 19.5 long. After a month of rest I ll start
More informationYour Hemophilia A action plan from
An everyday guide to living with Hemophilia A JOINT POINTS! Get the score on what it takes......to keep your joints in healthy shape. Your Hemophilia A action plan from An everyday guide to living with
More informationActive Living with Arthritis Podcast #11 Doing What You Love: Gardening, Golf, and Tennis when Living with Knee Osteoarthritis
Active Living with Arthritis Podcast #11 Doing What You Love: Gardening, Golf, and Tennis when Living with Knee Osteoarthritis Karen: Welcome to another Active Living with Arthritis podcast, presented
More informationspa 2 Cycling Training Guide ride Do I really have to train?
ride spa 2 Cycling Training Guide Do I really have to train? Yes! Cycling Challenges are designed for people of average fitness as long as you are prepared to train. You should start training several months
More informationThe Truth About Fitness, Weight Loss and Improving Athletic Performance by Kevin Quinlan
The Truth About Fitness, Weight Loss and Improving Athletic Performance by Kevin Quinlan First of all, let me set your mind at ease I m NOT trying to sell you anything here! The purpose of this report
More informationInjury Advice for Runners. Rudi Chaplin, The Treatment Lab
Injury Advice for Runners Rudi Chaplin, The Treatment Lab 10 Common injuries for runners. ITB friction syndrome Also known as Runner s knee. This will give you pain into the outside of the knee. It is
More informationWellness 360 Online Nutrition Counseling* Session 6: Being Active A Way of Life
Wellness 360 Online Nutrition Counseling* Session 6: Being Active A Way of Life. powered by WELLSTAR 360 Session 6: Overview Be Active It s Your Choice! This session focuses on how to become more physically
More informationDay 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest
60 Day Workout Plan 1 Workout Schedule Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest Summary of workouts Workout 1 Workout 2 1. Cardiovascular-Walking/Jogging
More informationA VIDEO SERIES. living WELL. with kidney failure HOW KIDNEY FAILURE AFFECTS YOUR BODY
A VIDEO SERIES living WELL with kidney failure HOW KIDNEY FAILURE AFFECTS YOUR BODY Contents 2 Introduction 3 What will I learn? 4 How does kidney failure affect my body? 5 How can I protect my heart
More informationRunning Without Knee Pain
Running Without Knee Pain This method helps you to also give birth without lower back pain, heal the sciatic nerve, stop spending money on chiropractors, with Vibram Five Fingers information I run. Humans
More informationLet s Forget About Hip-Openers (PART 1)
Let s Forget About Hip-Openers (PART 1) by Jenni Rawlings Welcome to Part 1 of my 2-part hip-opening article! In Part 1, we ll examine the anatomy of tight hips and what it truly means to open them. In
More information14 Week INTERMEDIATE HALF MARATHON (21km) TRAINING PLAN
RG Active 14 Week Beginner Half-Marathon Training Plan Page 1 14 Week INTERMEDIATE HALF MARATHON (21km) TRAINING PLAN RG Active 14 Week Beginner Half-Marathon Training Plan Page 2 The NSPCC has teamed
More informationJUST DIAGNOSED WITH DIABETES?
JUST DIAGNOSED WITH DIABETES? Being told that you have diabetes can be a real shock. And learning to live with it can be a challenge. You might be going through all sorts of emotions. It s perfectly normal
More informationEverything you need to know to feel prepared for your walk
Everything you need to know to feel prepared for your walk Thank you for joining Team Macmillan. We think you re amazing for having the dedication and commitment to organise your walk in aid of Macmillan.
More informationStatic Flexibility/Stretching
Static Flexibility/Stretching Points of Emphasis Always stretch before and after workouts. Stretching post-exercise will prevent soreness and accelerate recovery. Always perform a general warm-up prior
More informationI M TRYING TO CONCEIVE, CAN I DO THE PROGRAM? I M PREGNANT, CAN I DO THE PROGRAM?
I M TRYING TO CONCEIVE, CAN I DO THE PROGRAM? If you re trying to conceive (how exciting!) we suggest you exercise at a level that is comfortable for you. If you re already a 28er, stick to the level you
More informationHEALTHY LIFESTYLE AND BLOOD PRESSURE
HEALTHY LIFESTYLE AND BLOOD PRESSURE Helping you to lower your blood pressure BLOOD PRESSURE UK About this booklet This is one of a series of booklets produced by Blood Pressure UK, to help people with
More informationThe Skinny on Visceral Fat
The Skinny on Visceral Fat Fat stored deep in the belly is the most harmful kind. Find out how to cut it down to size. People can carry their extra weight in different places on the body: All over On the
More informationHello and welcome to Patient Power sponsored by UCSF Medical Center. I m Andrew Schorr.
The Integrated Approach to Treating Cancer Symptoms Webcast March 1, 2012 Michael Rabow, M.D. Please remember the opinions expressed on Patient Power are not necessarily the views of UCSF Medical Center,
More informationYou probably don t spend a lot of time here, but if you do, you are reacting to the most basic needs a human has survival and protection.
Emotional Eating Food Diary An emotional eating food diary will take some work on your part. You can dismiss it because you don t feel like doing it or you don t think it will help. However, if you choose
More informationStretching. Knees: Rotate your knees in a circle, keeping them together and bending down slightly.
Stretching Stretching the Major Muscle Groups Static Stretches Hamstrings: Hang down and try to reach your toes; don t push it. Keep legs and back straight. Just go down to a comfortable level for your
More informations PERSONAL FITNESS PLAN
s PERSONAL FITNESS PLAN Name Period Teacher Year Due Date: http://www.cnusd.k12.ca.us/page/22178 7 th Grade Standards: 3.3, 3.4, 3.6, 4.1, 4.2, 4.3 8 th Grade Standards: 3.2, 3.3, 3.5, 4.1, 4.2, 4.3 1
More informationNOTE: Before engaging in any new physical activity, always consult your physician.
Welcome to Dan Riley s sixth installment of Texans Fitness Corner. The response continues to be overwhelming. Dan responded to five of the questions this time around and we will continue to post selected
More information5 Essential Stretches
Reducing knee pain and strengthening your knees takes more than just cycling. Cycling is the lubricant for your knees and strengthens them in many ways. For the best chance at keeping your knees the strongest
More informationHeather Feather s 3 Keys To Find Relief From Plantar Fasciitis Blueprint. By Heather Feather The Pain Free Feet Guide
Heather Feather s 3 Keys To Find Relief From Plantar Fasciitis Blueprint By Heather Feather The Pain Free Feet Guide Heather Feather s 3 Keys To Kick Plantar Fasciitis To The Curb Blueprint To get the
More informationGABRIEL METHOD FAT TRIGGER REPORT
GABRIEL METHOD FAT TRIGGER REPORT Lifestyle Stress How Lifestyle Stress is Affecting Your Weight and whether your stress is emotional, physical, or buried in your unconscious mind...... your body reacts
More informationPLANTAR FASCIITIS - Advice & Rehabilitation Leaflet
Dr Patrick Wheeler Consultant in Sport and Exercise Medicine Leicester General Hospital Gwendolen Road, Leicester, LE5 4PW Telephone: 0116 258 4365 Patient information and rehabilitation leaflet Plantar
More informationIn detail: How should each run feel? There are a number of different paces that you should aim to master which will make up your training:
How should each run feel? There are a number of different paces that you should aim to master which will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort
More informationThe Anxiety Game. The Trick Anxiety Plays On You And How To Change The Rules. By Rich Presta Author of The Panic Puzzle and Driving Fear Programs
The Trick Anxiety Plays On You And How To Change The Rules By Rich Presta Author of The Panic Puzzle and Driving Fear Programs This report is provided to you free compliments of the author. You can feel
More informationFITNESS JUMP ROPE JUMP ROPE TECHNIQUES AND ROUTINES
FITNESS JUMP ROPE JUMP ROPE TECHNIQUES AND ROUTINES COPYRIGHT 321 STRONG, ALL RIGHTS RESERVED http://321strong.com/ 321 STRONG Jump Rope ebook Table of Contents Welcome to the world of 321 STRONG... 3
More informationThe Step By Step Process to Fix Your Back Pain Forever
The Step By Step Process to Fix Your Back Pain Forever Table of Contents 4 Things You Can Do (Right Now) For Immediate Back Pain Relief Below, I introduce you to four methods that I have found consistently
More informationCongratulations on your pregnancy! With a healthy lifestyle and good
In This Chapter Chapter 1 Making Your Pregnancy a Fit Pregnancy Knowing what a fit pregnancy is all about Understanding the benefits of staying fit while pregnant Discovering how your workouts need to
More information5 Minute Flow Guide. Max Shank
5 Minute Flow Guide Max Shank When I started down this path of health and fitness over 10 years ago, my thinking was very different than it is today. I was focused only on improving performance. My only
More informationKeep moving. Self-help and daily living Keep moving. and answers to your questions about how to exercise if you have arthritis.
Self-help and daily living This booklet provides information and answers to your questions about how to exercise if you have arthritis. Arthritis Research UK produce and print our booklets entirely from
More information