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Q. I've signed up for a springtime marathon -- my first ever! Obviously, I'll need lots of endurance and stamina to complete the race. Should I prepare myself by sticking to pure cardio workouts this winter?
A. Definitely not. Aerobics should clearly be the biggest part of your workout regimen. But cross training that incorporates strength and flexibility exercises will prove hugely beneficial -- both for your performance during the marathon and how your body will feel afterwards.
Let's start with your cardio training. If the weather is okay, your program should certainly include some outdoor running. But please don't limit yourself to just running. That would only set yourself up for overuse injuries such as tendonitis, plantar fasciitis, and stress fractures. Instead, be sure to mix in other cardio exercises like floor aerobics, kickboxing
or step. Those activities will build endurance while giving your joints a much-needed break from the constant impact of running.
Cardiovascular training is important. But strength training will also help you boost performance and reduce the risk of injury. Strength training increases your metabolism and helps build bone density -- an important issue considering the impact your bones and joints undergo when you run. The large muscle groups that fuel your run -- your quads, hamstrings, glutes, and hip flexors -- can more effectively support your body when they're strong. For your
marathon, focus on high-rep/lower-weight endurance weight training. These exercises will build lean muscle without adding bulk.
Lastly, flexibility training. This is another important part of your pre-marathon training. Studies have shown that the best way to
prepare yourself is a dynamic warm-up/stretch (i.e. the same exercises you are about to do, only doing them through a smaller range of motion). But the same studies also show that post-workout static stretches help decrease your risk of injury (i.e. the traditional, standing-still-while-stretching format).
Running without a post-run stretch is just like weight-lifting without a post-workout stretch -- you're sure to feel sore. So try adding a yoga class to your weekly regimen -- that will give your body a chance to stretch and heal as you stay active.
Popular Forum Topics
Check out some of this month's top topics:
How to know what works for you
New Years resolutions
A 50-year-old, just getting started
Post your own success story on our website!
Have you lost weight? Toned up? Built stamina? Or
"just" maintained your strong, healthy body?
Now you can share your success with others. You can
upload "before" and "after" pictures, list the videos you used and tell
your story.
It will be motivating for YOU to show what you've
accomplished. And it's motivating for others to see that "it can be
done" by people just like themselves.
See a few stories or get started
yourself.
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Just in time for your New Year's resolutions!
New videos by Denise Austin, Kathy Smith, Mari Winsor, Biggest Loser, The Firm and more
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This month's best-selling videos:
1. Jillian Michaels' 30 Day Shred
2. Leslie Sansone's 5-day Slim Down
3. Squeeze: Stronger with Tracy Effinger
4. Results:10 Days to a Better Body
5. Patrick Goudeau's Hard Work Conditioning 2
6. Ellen Barrett's Yogini Workout
7. Gin Miller: Calorie Burning Workout with Kettlebells
8. Leslie Sansone: Walk Away Your Hips & Thighs
9. The Firm: Pump, Jump & Jab
10. Dance Off the Inches Hip-Hop Party
Push-ups, Lunges and Crunches
What do these ultra-popular exercises have in common? They're all exceptionally effective. And no one seems to like them. Well,
almost no one -- especially those who are new to working out. These three exercises can be especially challenging for beginners because they are weight bearing and use multiple muscle groups (instead of focusing on just one
area). But their benefits are
endless.
For example: Push-ups work the muscles in your chest, upper back, shoulders and core. Do you want to start with something
slightly easier? Try doing push-ups on your knees. Still a little too hard? Try a "standing push-up." Face a wall, hands out wide. Then, lower your full body to the wall, hold one count, and push out. It's a great way to get accustomed to the movements
of "real" push-ups.
Okay, let's talk lunges. Lunges are similar to push-ups in that they utilize multiple muscle groups. Your quads, hamstrings, and
glutes work in overdrive while your smaller muscle groups work to maintain balance. The most important thing with lunges is to protect your knees.
It's critical to keep your knees in line with your toes. Here's what to do: Standing with your feet hip distance apart, take a long step forward. Bend your knees, slowly lowering your body until both your knees hit a ninety degree angle. Now look down. You should be able to see your front toes the entire time. If you can't, your knees are too far forward.
Finally, there are crunches. Just as push-ups challenge your upper body and lunges challenge your lower body, crunches work the muscles through your abs, back, and neck. As you lay on the floor, position your head and neck so that your chin is fist-distance off of your chest. Keep your fingertips lightly on the back of your head with your elbows out wide. Then slowly lift your head and shoulders off the floor and engage your abs. Squeeze your
glutes to protect your low back and engage the lower section of your rectus abdominus. If you angle your shoulder to the opposite knee, you'll engage your external obliques (aka, love handles).
Note: If you feel fatigue in your neck, try cradling your head by holding a towel in each hand. You'll want to gently support your head
while not pulling up with your hands.
Whether you are new to working out -- or a seasoned pro -- you should seriously consider utilizing these proven exercises. They may not be "fun," but they
are effective and time-efficient!
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Check your postal mailbox for our new print catalog this week --
you'll find the most new videos ever!
It includes Denise Austin's two new releases:
Get Fit Daily Dozen has five 12-minute workouts.
Body Burn with Dance & Pilates features dance aerobics and two types of body-sculpting.
Kathy Smith's
Total Body Lift shapes each body area with a specific set of targeted exercises.
Mari Winsor's
CorePlus Reformer comes with a unique resistance device -- a four-loop Reformer band for maximum movement variety.
Both of the two new Biggest Loser programs offer 30 to 55-minute workout options.
Weight Loss Yoga includes yoga and Pilates while
Boot Camp uses ultra-effective, aerobics-and-toning intervals.
The Firm also has three new aero/tone interval videos.
Get Chisel'd has a strong body sculpting emphasis.
Power Half Hour packs a lot of fat-burning into just 31 minutes. And,
The 500 Calorie Workout features fast-paced, multi-muscle exercises.
Long-time video exercisers will enjoy Leisa Hart's new
Buns of Steel and
Abs of Steel. While the "feel" is similar to the legendary original workouts,
Leisa's exercises are all totally up-to-date.
Other new programs include Kelly Coffey-Meyer's
30 Minutes to Fitness: Kickboxing and
her
30 Minutes to Fitness: Bootcamp. Also Debra Mazda's
Let's Get Stepping and the
Kettlenetics kit.
Plus, there are lots of new yoga videos -- the perfect way to
relieve stress in these difficult times. Take a look at
Baron Baptiste's Foundations,
Shiva Rea's Flow Yoga for Beginners and
Practical Power of Yoga.
See all our new videos
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Ilaria Montagnani came to the US from Italy. We asked her how that happened. "I've always enjoyed traveling and discovering myself. So pursuing my dreams in the USA was an incredible experience -- I just fell in love with New York City.
"But I was born and grew up in Florence, where I still have a beautiful and supportive family (I am the only one that moved to the US). Back in Italy, I was a swimmer and a volley-ball player. It was only when I got to America that I began my life in martial arts and fitness.
"The hardest part about the transition was learning English -- I didn't speak a
word when I first arrived. So I tried to learn as fast as I could so I could understand and communicate.
Another hard part is missing my mom's food. The Tuscan diet is very healthy. It's simple, yet extremely tasty -- and my mom is an excellent cook!"
What attracted you to martial arts? "I love the discipline. Most people associate 'discipline' with a negative feeling. But I believe it's just the opposite -- discipline is freedom. It allows us to accomplish what we want, what we like and what we dream of. Discipline is being able to transform what we have in our minds and hearts into reality. My advice to anyone about discipline is:
"1. Start with a little. Discipline is like a muscle. It will develop with time and practice
-- lots and lots of practice. There will be fall backs. And that's okay -- there are times that finding our strength comes easier than other times.
"2. When it comes to fitness, discipline is the difference between starting -- no matter how far we can go -- and not starting. So, pleeeeaseeee, start now!"
How do you apply that disciplined approach to developing a new workout? "When I develop any kind of new program, I always think of what would make
me happy if I were going to do that class. And I always try to develop workouts that challenge the mind as well as the body. I believe in pushing past the comfort zone -- to also strengthen the spirit. I try to not just develop 'body' exercises."
So you're a disciplined, martial arts expert. Are you really as "tough" as that sounds? "No! I'm actually a very gentle person. In fact, as much as I love challenges and competitions, I
hate fighting. And, for ethical reasons, I'm also a vegetarian."
See all of
Ilaria's videos.
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