Training Exercise: Squat to Ball Toss. This is a good exercise to get your heart rate up, blood pumping, and build that endurance. Remember the longer your heart rate is elevated during exercise the more fat you will burn. The squats work your lower body while the ball toss above your head works your upper body. Therefore, this creates a full body endurance workout.
Squat to Ball Toss:
- Grab a weighted medicine ball, or even just a basketball/volleyball/ soccer ball (whatever you have around the house).
- Stand with your feet shoulder width apart.
- Squat down as low as you can go.
- On the way back up, toss the ball above your head.
- As you catch the ball, squat back down.
- Repeat for 15- 20 reps OR 30-45 seconds for 3-5 sets.
Training Tip: Hydrate even in the cold weather! You may feel like you sweat less during the winter time when running outdoors, but that's not true. You are still sweating and loosing important fluids. Remember to rehydrate yourself before, during, and/or after you finish running. Always drink water throughout the day even if you are not thirsty. Once you reach the feeling of thirst you are already dehydrated. It's important to drink water throughout the day to prevent cramps and/or injury during your exercise/ runs. Remember, it takes a 1-2 days for water to reach the cellular level to refuel the muscles!
Training Songs: This week I am all over the map. Enjoy!
1. Touch The Sky- Kanye West ft. Lupe Fiasco
2. Tonight- Enrique Igleias ft. Ludacris
3. Fader- The Temper Trap
4. Girls' Night- First Rate People
5. Wishing Well- The Airborne Toxic Event
Training Lagniappe: As many of you know the ING New York Marathon was this past Sunday as well as World Running Day. I hope everyone got a good run in, if possible! Congrats to all the NY Marathoners including the US runners: S. Flanagan bring the medals back for the USA women by finishing 2nd! Let me also point out this was her 1st EVER marathon and she totally killed it! Congrats to Meb for finishing strong in the top 10 along with a couple other USA men. Edison Pena, the trapped Chilean Miner who ran every day while trapped, has one of the best stories out there. He was invited to run the marathon, he accepted, and finished in over 5 hours. He's made a few talk show appearances before the marathon, which there he showed his love for Elvis. As you may have guessed, as he crossed the finish line to Elvis.
There were also some other celebrity noteworthy times including Bobby Flay in a time of 4:03. Let me tell you, I for some reason have a true obsession with him. I think mostly because he loves to cook (as do I), loves to eat (oh yea, as do I), he loves to run (as do I), and trains for marathons (as do I).I really think we could be great friends who cook, eat, and run together. Bobby if you see this, hit me up! For real, lets be BFFs.
Jayme Bergeron, BS
Jayme Bergeron, BS
ACSM Health Fitness Specialist