Tag: Muscles

Categories
Weight Loss Exercise

What It Takes to Run a Marathon





One of the most grueling races in the world is to run a marathon. Anyone who wants to run a marathon needs proper preparation and training. It is said that when you join a marathon, you are not only competing with other marathon runners but you are competing primarily with yourself. When running a marathon, mental preparation is as important as physical conditioning. During the final kilometers of the run, sheer determination may be the only thing pushing you to finish the race.

Start Small to Run a Marathon

Keep in mind that a full marathon is a daunting 42.2 kilometers, or around 26 miles. If you have never run a marathon before, it’s advisable to start by joining short distance races such as a 5K run. After competing in a number of 5K races, you may want to join 10K runs. Be sure to train properly for these short distance races. Before you know it, you’ll be ready to run a half marathon (21 kilometers) and even a full marathon.

Running shorter distance races will allow you to gauge your level in running, as well as your endurance level. Once you are able to run shorter races easily and confidently, you can proceed to running marathons.

Physical Preparation Getting Ready For a Marathon

Preparing to Ran a Marathon

Preparing to Ran a Marathon

Running coaches advise against running a marathon unless you have been running consistently for about a year. Before joining a marathon, you should be training four to five days a week and averaging at least 25 miles per week. If you have not reached this level of running, choose a suitable training program that will bring you up to the proper level. Running a marathon without proper physical training will increase the risk of injury and/or not finishing the race.

Cross training and weight training can also help you complete a marathon. These workouts increase your energy and develop muscles that may be neglected if you focus on running alone.

Mental Preparation – Marathons are Long and Tough

There is a lot of mental work involved when you train for a marathon. You have to believe and know that you can do it. Training is not easy, nor is running a marathon. There are tricks you can do to mentally prepare for a marathon. You can try to imagine running effortlessly and visualize reaching the finish line. Some people find that it helps when they “talk” themselves into completing the race.

It also helps if you break the course into sections mentally. Instead of thinking of completing 42 kilometers, think of running 5 or 10 kilometers. After completing one section, think of running the next until you successfully run the full marathon.

Related Blogs

  • Related Blogs on 10k Runs
  • Related Blogs on 5k Races
Categories
Weight Loss Exercise

Men’s Health Spartacus Workout


Spartacus Workout, is it for you? Have you ever wondered how the actors in the popular television program, Spartacus: Blood and Sand, developed those sculpted muscles and well-defined abs and chest? They went through a specially-designed, high intensity workout program that burned belly fat and developed their muscles. The Men’s Health Spartacus Workout program is patterned after the muscle-building workouts of the actors in the TV program, and can help you boost endurance, burn fat, and get ripped abs.

Some people say that the actual Spartacus Workouts used to get the actors in shape are a hundred times more challenging than the routines in the Men’s Health version, but anyone who has picked up the Spartacus Workout Challenge will tell you that the exercise circuit is no walk in the park.

Framework for Men’s Health Spartacus Workout

The Spartacus Workout consists of 10 exercises carefully selected to collectively workout different parts of the body. The exercises are grouped together in a high-intensity circuit that will burn body fat, develop the muscles, and boost your endurance level. Each circuit has two stages with 5 exercises in every stage.

Mens Health Spartacus Workout

Spartacus Workout

The workout program is designed to be done three days a week. Perform one set of each exercise, called a “station”, in succession. Each station is allotted 60 seconds and you can do as many reps as you can, with perfect form. You can rest for up to 15 seconds between stations. Rest for 2 minutes after completing one circuit.

Exercises for Spartacus Workout

Exercise routines for Men’s Health Spartacus Workout consist of a variety of exercises that will challenge your heart, lungs and muscles. Some of the exercises include: Squat Pull and Thrust, Offset Reverse Dumbbell Lunge, Squat to Shoulder Press, Single Leg and Arm Dumbbell Row, Plank Walkup, Jump Squat, and Single Leg Deadlift with a Twist.
When using weights, choose a weight that is challenging for 15 to 20 reps.

Does the Spartacus Workout Work?

Designed by fitness experts Adam Campbell and Rachel Cosgrove to get the Spartacus cast in rock-hard shape, the Spartacus Workout is definitely effective and challenging. The great thing about this routine is that it burns fat while building muscle. You can also do the exercises with or without dumbbells, depending on your level of fitness and strength. This option also allows you to decide whether or not you should invest in additional equipment.

Soon after the release of the original Spartacus Workout, the Spartacus Workout 2.0 came out. The all-new Spartacus Workout 3.0 is also available these days. If you’re looking for a structured routine that will challenge your endurance and strength, give this workout a try.

Related Blogs

  • Related Blogs on Blood And Sand
  • Related Blogs on Deadlift
Categories
Weight Loss Exercise

BodybuIlding Tips for Faster Results



Men who are into bodybuilding and strength training often wonder if they are doing everything they can to achieve optimum muscle growth. In order to get rock hard abs, big biceps and strong muscles, you have to do a multitude of things for faster and better results. There are things you have to do inside the gym while others need to be done outside. If you want your muscle building program to succeed, pay attention to these bodybuilding tips.

1. Proper diet

Your body needs proteins and other nutrients in order to build muscles. Unless your diet provides the nutrients needed by your body, you will never be able to develop bigger muscles. Your diet is an important factor for bodybuilding success.

2. Sleep and rest

Your body grows big while sleeping and resting, not while you are working out in the gym. When you lift weights, minute tears occur in the muscles. The body rebuilds itself while you sleep, making your muscles bigger and stronger. If you don’t give your body time to rest, your hours at the gym will be totally wasted. Use this bodybuilding tip to give your muscles a chance to grow.

3. Overload your muscles progressively

The human body learns to adapt quickly. If you keep on lifting the same amount of weight for weeks and months, your muscles will become conditioned to handle that much weight and will stop growing. Continually challenge your muscles by increasing the weights you lift or doing more reps. This will push your body to build more muscles.

4. Perform compound exercises

Hit two birds with one stone by doing exercises that stimulate more than one muscle group at a time, such as deadlifts and squats. Compound exercises have a positive effect on the entire skeletal system as well as the muscles.

5. Warm up and stretching

BodybuIlding Tips for Faster Results

BodybuIlding Tips

This bodybuilding tip is often ignored by men who want to get started on their workout right away. Warming up your muscles and stretching surrounding tissues can help prevent injuries. Be sure to stretch before, during, and after your bodybuilding workout.

6. Avoid overtraining

Too much weight lifting can be bad for muscle development. Many men who workout long and hard in the gym end up frustrated because their muscles refuse to grow. You will find many bodybuilding tips telling you to back off if you cannot gain muscle mass because of overtraining. Take a break and let your body rest for a few weeks.

7. Workout with free weights

Serious bodybuilders rely on free weights rather than machines to build muscles and gain weight. The reason is that machines do the work of stabilizing the weights, leaving the stabilizer muscles unchallenged. If you want bigger muscles, exercise with free weights and maintain proper form to develop your stabilizer muscles and support muscle growth.

8. Drink water

Water transports nutrients and helps flush out waste and toxins from the body. Athletes require 8 oz. of water for every 10-12.5 pounds of body weight. This bodybuilding tip may seem simple but it is a very important one.

Related Blogs

  • Related Blogs on Body Time