5 expert running tips from Polar
Reach your runner’s high
Now’s the time to hit the streets and running trails! Whether you’re a novice or in it for the long run, there are two ways to become a faster runner: by moving your legs at a higher cadence or taking longer steps.
Here are some tips to get you started:
- The distance between your right and left foot touching the ground is called stride length. As speed increases, so does the stride length. Improve stride length by undertaking specific strength work like running hills, in soft sand, or up steps.
- Don’t over-stride! The most efficient stride length is the one that feels most comfortable.
- Cadence tells you the number of times your foot hits the ground per minute. To develop it, train your nerve-muscle connection by running regularly. A session of cadence training a week is a good start.
- Taller runners will naturally have slightly lower cadences, and the values vary also depending on whether you’re running up- or downhill. Tune in to what feels comfortable for you!
- If you’re training for a half marathon or a marathon, work on increasing leg speed at expected race pace to keep your legs from tiring mid-race. Set your M400 to show pace and cadence, and try to shorten your stride and increase cadence while holding the pace.
The Polar Bluetooth® Smart Stride sensor is ideal for keeping track of your stride length and cadence. Whether you’re running on a treadmill or the muddiest trail, you’ll see the information on your M400.
Get the Polar Bluetooth® Smart Stride sensor from the official Polar webstore or a retailer near you.
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5 Ways To Get Fit
Regularly changing your workout routine is a must if you hope to continue your weight loss or to increase your fitness level. This can be done by having a properly structured fitness program. The program should continually evolve to account for your progress and not to mention keep you interested in going to the gym.
Follow these tips to help increase your fitness:
1. You don’t always need to swap each exercise for new ones. If you like lat pull downs, by all means, keep doing it. Just try switching between eight to ten repetitions at your maximum capacity to as many as fifteen or twenty repetitions at a lighter weight to increase muscular endurance, strength or overall fitness.
2. Don’t be afraid to try something completely new, like kettlebells, balance boards or a TRX suspension training. If you are unsure of how to use the equipment don’t be afraid to ask a trainer, gym attendant or a friend.
3. Changing the number of days you workout or the types of workouts you perform on certain days. For example, many perform whole-body routines, which should be completed at least twice weekly. You could try a split routine that targets half your body during each of two alternating workouts. By utilizing a split, you can perform twice as many exercises per body part during your sessions.
4. Workout routines can be sport specific or activity specific as well. After all you don’t use the same muscles in the same ways in tennis as you do in cycling. Research the movements of your activity and incorporate beneficial exercises accordingly.
5. Finally remember to change your gym routine at least every four to six weeks and if you are unsure how to do this try getting a certified personal trainer to help you.
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5 Tips To Help You Lose Weight
Here are 5 tips to help you lose weight and it’s easier than you think.
1. Don’t be afraid to lift weights. Total body strength training is one of the best ways to get improve your metabolism. Lean muscle burns more calories than fat. Try strength train between 2-3 times a week and it will help you tone up and lose weight faster.
2. Do cardio. If you’re doing cardio make sure you are doing intervals on any of the machines between 15-30 seconds long are the best. Try going at a good pace for 15-30s then increasing the resistance and intensity for 15-30 seconds. Do tis for 40-60 minutes.
3. Get into a proper sleeping pattern. Get to bed at the same time most evenings. The best sleep you can give your body to recover is between 10 to 12pm. So try and time your sleep between those hours. The ideal amount of sleep is between 5 hours to 8 hours.
4. Eat 3 to 5 times a day with healthy snacks in between! Make sure to have a protein and a dark green with every meal. If this snack is a shake, be sure to add more than just water to your protein, and try to make a delicious smoothy with your favourite fruit.
5. Identify the mental and emotional stressors in your life. Try to write out everything in your life that is a stressor and decide to a) get rid of it, b) change the stressor or the situation or c) accept the stress and move on. Stress also causes your brain to release cortisol (a hormone that causes fat storage).
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Quick Tips To Get Sexy Abs
The secret to sexy abs isn't crunches. Flexion of the spine caused by crunches isn't always a good thing. Especially if you have back issues. So I wouldn't suggest doing crunches that involve flexion. Also you can do all the crunches in the world but unless you shed that fat over your stomach you will never see your abs that are underneath. You have to lose those layers in order for you abs to show.The following tips will help you get those sexy ab's that you'v always wanted. So get Training It Right for your abs!
One of the first things that people don't realize that leads to a sexy stomach and abs is your diet. Your diet directly affects your body's ability to burn fat efficiently. To clean up your diet to help remove abdominal fat make sure to drink 2-3L of water a day, eat smaller more frequent meals and snacks. I suggest 3 meals and 2-3 snacks a day. No more than 2-3hrs spread apart. Eat lean protein, and healthy fats. Avocado is a great healthy fat and fish high in Omegas help you get that as well as protein. A good amount of protein to aim for is 0.8g per pound of body weight. Stay away fro high salted foods, fried foods and processed sugars and sweets.
The second thing is to stay away from long steady cardio. It's ok to sometimes mix it up but try and stick to interval training that is to say HIIT - High Intensity Interval Training. Why it works? It helps your bloodstream uptake fat out of stage where it can be used for energy. Make sure to alternate the high intensity with lower intensity so you can survive the workout. For example walk for a minute at an incline of 3 and speed of 3, then pick it up to run at speed of 7 and repeat for 20-40 minutes. I suggest to start with 20 and work your way up to the 40 or more.
The third thing would be to still work on your core without the crunches by using planks. There are so many types of planks. Make sure to mix it up. Front planks, side planks, reverse planks, one hand planks, one leg planks, forearms on bosu, feet on boss, use a trx, use a bench etc.
Good luck and Happy Training It Right!
Having trouble getting enough water. Pack to bottles and do this to them:
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