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Stay in Touch. Injury Prevention Yoga For Runners. If you find this easy, you are failing to hold the contraction of your deep abs. Lower each foot to the floor 8 to 10 times. Progress by adding repetitions. Lay face up with your arms resting at your sides and your palms flat on the floor. Extend your legs directly toward the ceiling, keeping your feet together, and point your toes.
Keeping your big toes side-by-side, tip your legs 12 to 18 inches to the right by twisting at the hip, so that your left buttock comes off the floor.
Fight the pull of gravity by maintaining stability with your abs and obliques. Pause for a moment, then return slowly to the start position, again using your core muscles to control the movement.
Repeat on the left side. Do repetitions on each side. Benefit: strengthens the muscles involved in maintaining lateral stability at the hips, pelvis, and spine. Lay on your side with your ankles together and your torso propped up by your upper arm. Lift your hips upward until your body forms a diagonal plank from ankles to neck.
Hold this position for 20 seconds, concentrating on not allowing your hips to sag towards the floor. Reverse your position and repeat. Progress by increasing the duration you hold the bridge position. To increase the challenge further, perform several leg lifts from the bridge position.
Lay face up with your arms resting at your sides. Begin with your legs extended and your feet raised two inches above the floor, heels together. Press the small of your back into the floor. Now draw your left knee toward your head while keeping your right leg extended and your lower spine in contact with the floor. Return to the starting position and then draw your left knee toward your head. Repeat times with each leg. This principle certainly applies to getting leaner. Measuring your body fat allows you to pursue the goal of getting leaner objectively.
The easiest way to measure your body fat is to purchase a body fat scale for home use. These devices use bioelectrical impedance a small electrical impulse sent through your body to estimate body fat percentage with excellent accuracy.
Use them the same way you do a regular bathroom scale just step on and read the display. The American Council on Exercise offers the following guidelines for body fat percentage in men and women:.
Once you have determined your current body fat percentage, set incremental goals to improve it, checking your progress every two weeks or so. If you are currently above the acceptable range, set a modest initial goal of moving down into this range. Not everyone can safely get there, and no one gets there overnight. There is no specific body fat percentage associated with great-looking abs, but one thing is certain: by actively reducing your measured body fat percentage through good nutrition and core conditioning you will develop great abs the whole world can see.
For product information or to purchase products, please visit www. BY Pacific Health Laboratories. There are two types of runners: those who have great abs, and those who want them.
Calories Saved: 46 Instead of: Grande Starbucks Caffe Latte with nonfat milk, no whip cream Drink this: Tall Starbucks coffee with half-n-half and sugar Why: Coffee has minimal calories, but the fancy coffee drinks made with syrup and milk or soy milk are bona fide calorie bombs, especially when you order the larger sizes. Calories Saved: 90 Lunch Instead of: Turkey sub Eat this: Turkey wrap Why: One of the few positive legacies of the low-carb diet craze is the popularization of wraps as a lower-calorie alternative to sandwiches.
She lives in Brooklyn Park, Minnesota, with her husband and their three dogs. Turn on MapMyRun desktop notifications and stay up to date on the latest running advice. Share it:. Tags expert tips losing weight running training tips. About the Author. Lauren Bedosky Lauren is a freelance fitness writer who specializes in covering running and strength training topics. Never Miss a Post! Enable Notifications No Thanks. Click the 'Allow' Button Above. You're all set.
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