HTTP/1.1 200 Connection established HTTP/1.1 200 OK Date: Wed, 28 Feb 2024 10:26:01 GMT Server: Apache/2.4.6 (CentOS) mpm-itk/2.4.7-04 OpenSSL/1.0.2k-fips PHP/7.4.33 X-Powered-By: PHP/7.4.33 Last-Modified: Mon, 28 Feb 2022 09:55:09 GMT ETag: "b2a33b20aa3aa13eb3df939ab79ae5fb" Link: ; rel="https://api.w.org/" Link: ; rel="alternate"; type="application/json" Connection: close Transfer-Encoding: chunked Content-Type: application/rss+xml; charset=UTF-8 Strength Training – Hungry Runner https://www.hungry-runner.com Run Far, Eat Good Food Thu, 08 Jul 2021 11:17:21 +0000 en-US hourly 1 https://wordpress.org/?v=6.4.3 https://www.hungry-runner.com/wp-content/uploads/2021/06/cropped-hungry-150x150.png Strength Training – Hungry Runner https://www.hungry-runner.com 32 32 25-Minute Upper Body Strength Workout https://www.hungry-runner.com/2013/09/11/upper-body-weight-lifting-workout/ https://www.hungry-runner.com/2013/09/11/upper-body-weight-lifting-workout/#respond Wed, 11 Sep 2013 11:16:00 +0000 https://www.hungry-runner.com/?p=56 Happy Hump Day, Hungry Readers! In keeping the Workout Wednesday tradition, I have a very special gift for you all in the form of a new 25-minute upper body #QuickLift workout. (See image above.)

Except for the first exercise (the lat pulldowns), all you need to complete this workout is a few pairs of dumbbells and a resistance band. If you don’t use or have access to a gym, simply substitute the lat pulldowns with a two dumbbell bent-over row.

25-Minute Upper Body Strength Workout

Before you start, a few things to note: 

  • The first two exercises, use HEAVY weights if you’re in the gym and have access to them. If you’re at home and only have lighter weight dumbbells, increase the number of reps to 15, 20, or even 25. Make sure your muscles are really burning by those last few reps!
  • Instead of 30 seconds rest between sets for the resistance band exercises, you’ll be doing some core work. If you can’t use a captain’s chair you can easily preform the leg lift exercise on the floor and replace the captain’s chair knee tuck exercises with a bicycle crunch.
  • The last three exercises are higher reps, so you can switch to slightly lighter weights. Light enough so that you can complete 15-20 reps, but heavy enough so that it burns by the end.

Got it? Good!

This workout is a complete upper-body routine targeting your back, chest, bicep, tricep, and shoulder muscles. Try including it in your routine 1-2 times a week (on non-consecutive days) to build upper-body strength and endurance.

Last week, on my Tumblr page, I was talking about how after weeks of struggling with 8 and 10 reps, I was finally able to press 30lb. dumbbells for 12 reps. It was amazing how I walked into the gym that day, picked up the weights, and they suddenly felt just a little bit lighter. It reminded me of the importance of staying focused and dedicated because even though it takes longer than we’d like, our hard work does pay off.

So, remember… Set measurable goals for yourself and then start chipping away at them, one step at a time. Never forget that it takes time and dedication. You have to be persistent and work at it every day. I know how easy it is to get discouraged when you don’t see or feel results after just one or two workouts. But that’s not how it works.

We all want instant gratification (and with working out you do get it a little bit because you will definitely ALWAYS feel AWESOME after a sweat sesh), but depending on what your goals are and where you’re starting out it might take weeks, months, or even years. Don’t let that discourage you though. Let it be your motivation, because the feeling of accomplishing what you set out to achieve is always worth it.

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How To Make Fitness Fun And Stay Motivated To Exercise + A Fun Fit Bodyweight Workout https://www.hungry-runner.com/2013/08/11/how-to-make-fitness-fun-exercise-motivation/ https://www.hungry-runner.com/2013/08/11/how-to-make-fitness-fun-exercise-motivation/#respond Sun, 11 Aug 2013 13:18:00 +0000 https://www.hungry-runner.com/?p=10 Finding the fun in fitness isn’t an easy thing to do, but it’s absolutely possible and something that I want to inspire everyone to do. I encourage others to find exercises that they love, activities and sports that will continue to keep them coming back for more on a daily basis. That way, keeping up an exercise routine feels less like a chore that you have to force yourself to do and more like a fun hobby that you look forward to. 

After high school, when I stopped swimming competitively, exercise was no longer a regular part of my routine and it took me quite some time to get back in the groove again. Eventually, I discovered that I love to run. Soon after, I decided to give yoga a try, and to my surprise, found that it was another activity that I really enjoyed. And even though I’d much rather be running or practicing on my mat, over time I’ve grown to enjoy lifting weights in the gym every now and then too. So I create a balance and fit all three into my exercise routine. This way I’m constantly challenging my body in different ways and the chances that I’ll become bored are pretty slim. (And of course, I still try other new exercises every now and then!)

How To Make Fitness Fun And Stay Motivated To Exercise

That’s  what works for me, and it took a lot of trial and error before I figured it out. At first, I didn’t love running. In fact, I hated it. But I stayed consistent, pushed passed that “beginner struggle” that comes with trying out any new exercise, and eventually came to fall in love with the sport.

The key word here though is trial. In order to find the fun in fitness, you have to try new things. And that doesn’t mean deciding that you hate Zumba after just one class. Sign up for something that you think you might enjoy (or hey, maybe even something you think you might totally hate) and stick to it for a few weeks. You might fall in love or you might not. If you don’t, start over again with something new. Eventually you will find your one true exercise love. And the best part is, the entire time you’ll be maintaining an active lifestyle and as a result, improving your health and fitness.

To celebrate finding the fun in fitness, and so that I could test out Puma’s new PowerCELL Tech ACTV Compression Tights, I created a workout that incorporates all my favorite forms of exercise. Running, yoga, and strength training. This is a workout you can do anywhere (even at the beach!) without any equipment, so I want you all to gear up and come get sweaty with me! When you’re finished, you can scroll down to read my review of the Puma tights.

Let’s go!

– Fun Fit Bodyweight Workout-

Repeat each circuit 3 times. Complete 20 reps for each exercise, alternating right and left for exercises utilizing both sides of the body. No rest between exercises. 20 seconds rest between circuits.

If I’m being honest, when I first got my hands on these new Puma pants, I was skeptical. Don’t get me wrong, I like my high-tech active wear just as much as the next fitness freak, but at a first glance I wasn’t quite convinced of the benefits that were being touted on the product’s label.

The tights are geared for high performance and endurance sports. They are made of Lycra, an elastic fabric designed to enhance athletic performance by providing muscle support and freedom of movement. The most important feature of the PowerCELL ACTV tights though, is the strategically placed athletic tape on the inside of the garment, incorporated for the purpose of micro-massaging the skin during exercise, which according to the label can “help maximize your workout and energy supply.”

After reading all of the above information on the label, I was instantly reminded of my days as a swimmer. During competitions, I would wear a special suit called a Fastskin. It was also made of Lycra and designed to mimic sharkskin. These suits were tight, extremely hard to get on and off, and were definitely not the most comfortable of swimming attire. I thought that if these tights were going to be anything like that then (at least for me) they would be more hassle than they were worth. Because when it comes down to it, it’s the athletes performance that matters most. If you don’t put in the time and effort, if you don’t work hard, it doesn’t matter what kind of gear you have. You can’t perform well unless you work hard. In other words, you can’t rely solely on gear that promises better performance to do the work for you.

A Fun Fit Bodyweight Workout

Some of my initial thoughts were that they were going to be super hard to put on, that they would feel really uncomfortable (especially while working out in the heat of summertime), and that they would be hard to take off (the tape is sort of sticky) after I was finished working out and had sweat in them.

But all of that was just my skepticism. To my surprise, the tights turned out to be quite comfy. Of course, putting them on isn’t as easy as slipping on a pair of shorts, but the packaging comes with directions to show where on your legs the tape should line up, and I found the process to be pretty simple and straight forward. However, I did need to adjust them slightly to make up for my short stature. I am five feet tall and a size small is about an inch or so too long for me. (Curse my short legs!)

Working out in them was comfortable. I ran in them on two occasions, once during the extremely hot heat wave that we experienced in New York back in July, and again during the evening in much cooler temperatures. I was really surprised at a how light they are. Even in super sweltering heat I felt comfortable running in them despite the fact that they are full-length tights, which is not an option I would typically agree to run in at any time during the summer.

My fist run in them didn’t go so well, but that was because of me, not the tights. I was sore, my left IT band had been bothering me, and ultimately the workout failed. I wasn’t able to concentrate on the tape and how it felt.

But my second run with them was much better. I found that they were actually beneficial in that I could feel the tape moving and massaging my skin in different ways depending on how I altered my gate. I found this extremely helpful because it forced me to pay more attention to my form and reminded me to adjust my body when something didn’t feel in place.

I don’t think that these are a MUST HAVE piece of active wear, you can certainly be a successful runner without them and I’m not 100% convinced of their “performance enhancing” abilities, but they’re definitely helpful and most certainly comfortable. If anything, I would recommend them for more serious runners and athletes who are training for competitions.

Just like I used to wear my Fastskin suit during swimming competitions, I am excited to try these tights during a race. I think they’ll be a great piece of gear to put to use on the day of a big race day that I’ve been training hard for. If nothing else, they’ll at least provide a little bit of a mental and psychological boost.

In addition to the Power Plus compression tights, Puma also sent a pair of Formlite XT Ultra Fluo sneakers for me to test out.

The Formlite XT’s are designed for aerodynamics and flexibility. Despite being super lightweight, they provide a ton of cushioning, stability, and comfort. They are also designed for breathe-ability, which makes for a perfect summertime sneaker. I haven’t tried running in the them because they are a tiny bit too minimalistic for my needs. However, I really like them for walking in and as a cross training shoe for when I’m working out in the gym. I especially like them for summer because I found that they’re comfortable enough to wear without socks!

All in all, this is definitely gear that I will continue to train with. BRB, going to make more room in my closet. 

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Equipment-Free Tabata Workout https://www.hungry-runner.com/2012/09/09/equipment-free-tabata-workout/ https://www.hungry-runner.com/2012/09/09/equipment-free-tabata-workout/#respond Sun, 09 Sep 2012 10:27:00 +0000 https://www.hungry-runner.com/?p=45 You know what? You now have no excuse not to workout.

You know why? Because this 19-minute kick-butt Tabata routine can be done anytime, anywhere, any way.

OK, maybe not any way. You do need to follow a few simple guidelines (see below). But still, that’s not much to ask at all. So if you haven’t gotten your sweat on yet today, get up and get moving!

Equipment-Free Tabata Workout

No gym or equipment needed and therefore, no excuses accepted.P.S. Remember, the trick to Tabata is that you have to give it your absolute 150%, best effort ever during each 20 second interval. So no half-assing it! Tabata Guidelines

Perform each exercise for 20 seconds, then rest for 10 seconds. Repeat the 20/10 cycle 8 times for each exercise with 1 minute rest in between exercises.

For the 2nd segment of the workout, start with 4 cycles of jump squats, then move on to 4 cycles of alternating lunges (for a total of 8).

For the 3rd segment of the workout, start with 4 cycles of spider man pushups, then move on to 4 cycles of Russian twists.

Exercise Descriptions

Mountain Climbers: Come down to all fours in a high plank position. Make sure that your elbows are positioned underneath your shoulders and that your hands are planted firmly on the ground. Focus on engaging your core by drawing your belly button into your spine to protect your lower back and keep your spine in a straight line. Begin by drawing your knees in toward your chest, alternating one knee then the other, as if you were climbing a mountain. Move as quickly as you can without bouncing your hips up and down. Focus on using your core muscles to draw your knees up towards your chest. Continue for the allotted duration of the exercise.

Squat jumps: Start standing with your feet hip width distance apart. Settle down into squat position, as if you were about to sit back into a chair. Focus on keeping the weight in your heels, making sure that your knees never move in front of your ankles. Engage your core by drawing your belly button toward your spine for balance. Once you’re in a squat position use your legs to push the floor away and jump up as high as you can. Focus on firing from your glute (butt) muscles. Repeat the squat to jump move as fast and powerfully as you can for the allotted duration of the exercise.

Alternating Lunges: Start standing with your feet together, slightly closer than hip width distance apart. Keep your core engaged and your torso tall (shoulders back and down) as you step your right foot forward placing it on the ground in front of you flexing your knee so it forms a 90 degree angle and stepping far enough so that your left leg begins to extend, with your left knee nearly touching the ground behind you and also forming a 90 degree angle. Use your muscles to push the ground away with your right leg and return to the starting position. Repeat the same with your left leg then continue to alternate for allotted duration of the exercise

Spiderman Push ups: Start in high plank position, on all fours with your spine in a straight line, and your core engaged to protect your lower back. Lower down into a push up while simultaneously drawing your right knee toward your right elbow. Push back up and return to the starting position, repeat the same on your left side, alternating between sides for the allotted duration of the exercise.

Russian Twists: Sit on your mat with your legs out in front of you, knees bent up toward your chest. Lean back onto your sitting bones and keeping your knees bent, lift your feet off the ground so that your calves become parallel with the ground. (Modification: keep your feet on the floor out in front of you, knees slightly bent.) Engage your core by drawing your belly button into your spine and keep your back straight and torso tall, focusing on keeping your shoulders back and down. With your hands out in front of the middle of your core, using your obliques (side ab muscles) twist to the right, touching your hands to the floor slightly behind and to the right of your hips. Doing the same, twist to the left. Alternate between sides for the allotted duration of the exercise.

Burpees: Start standing with your feet slightly less than hip width apart at the top of your mat. Bend down and touch your hands to the ground. With your core engaged, thrust our legs back and out behind you so that you come into a high plank position. Focus on drawing your belly button into your spine to protect your lower back, then use your core muscles to tuck your knees back in toward your chest and then jump up to return to the starting position. Repeat this as quickly as you can for the allotted duration of the exercise.

Print it and & bring it!

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Jacked-Up Jump Rope Circuit Workout & 3-Minute Mini Plank Challenge https://www.hungry-runner.com/2012/01/28/jacked-up-jump-rope-circuit-workout/ https://www.hungry-runner.com/2012/01/28/jacked-up-jump-rope-circuit-workout/#respond Sat, 28 Jan 2012 13:42:00 +0000 https://www.hungry-runner.com/?p=24 One of my favorite workouts as of late has been this awesome jump rope circuit that I came across thanks to the lovely lady, Isabel over at Privilege to Live.

Today I needed to amp up the intensity, though. So I created my own little version and made it into a nice little chart for you. I’ve been training intensely for a few months now, so if you give this one a go, go at your own pace and do only what you can. I’ll even admit, I took 5 or 10 seconds switching between some of the exercises. I work hard, but I’m not the energizer bunny over here. (Or am I?)

Jump Rope Circuit Workout

Jump Rope Circuit Workout

Recently I’ve been working with my trainer on being able to get up to doing 10 pull-ups in a row. So, after the circuit I went over to the assisted pull-up machine for some arm work.

20 x assisted pull ups (90 lbs. displacement)

10 x assisted pull ups (80 lbs. displacement)

8 x assisted pull ups (70 lbs. displacement)

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20 x assisted lat pull downs (110 lbs. displacement)

10 x assisted lat pull downs (100 lbs. displacement)

8 x assisted lat pull downs (90 lbs. displacement)

And, to finish off one heck of a killer workout, I adapted a mini plank challenge out of Cassey Ho’s Plank Challenge Workout. I was hoping to give the whole 10-minute circuit a go but I’ve never done some of the moves before so I wasn’t exactly sure how to do them. Read: I didn’t want to look like a fool in front of everyone at the gym trying to do exercises I’ve never done before. Anyway here’s what I whittled it down to.

—-

30 seconds x plank

15 seconds x hold up left leg

15 seconds x hold up right leg

30 seconds x plank

30 seconds rest

30 seconds x plank

15 seconds x pulse left leg

15 seconds x pulse right leg

30 seconds x plank

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