Now I'm no fitness guru and don't claim to be, but what I do know is how to listen to my body, this tells me all I need to know about fitness, because it's my body not yours, and what my body tells me is way more valuable than what a silly book can. that being said, always go at you're own pace and gradually build up with both your mind and body.I'll Strike through my daily routine real fast then explain why I do it.
Cardio (Aerobics):My cardio exercise is comprised of a 3-4 mile jog, sprint, jog. Why I do jog, sprint, jog is simple it tricks your body, and tricking the body is best for the mind. It makes runs that you don't normally sprint in a cinch, why? Your body is always prepared to unleash extra reserves for an explosion of power directed to the legs, whilst simply jogging this never comes, in turn making the jog / marathon much easier.
Calisthenics (Strength Training):After the run I let myself cool down a bit to avoid over exertion, but not enough to slow my heart rate to normal,my calisthenics exercise comprises of press up's (push up's) (100-150) in sets of 25, in between comes the sit ups up to (300) in sets of 50 followed by calf raises (75 or so) + lightly utilizing stretching exercise, to prevent injury.Though there are many calisthenic exercises push up's, sit up's, and calf dips are my favorite. Push ups are the total body conditioner, they work the chest, hands, forearms, biceps, triceps, shoulders, traps, upper back, lower back, abs, glutes, hamstrings, quads, calf's, and feet.Sit ups and forgot to mention pike-ups, are as you know great for the abs, but as far as pike-ups they are good for every part of your abdomen including the abdominal wall. Pike-ups are when you lay down with your arms stretched above your head so they are right in line with your ears, legs straight, bend only at the waist and try to touch your toes.Remember only push your body to what it's accustomed to, don't try and run a marathon without training, you increase the risk of stroke and rhabdomyolysis (Muscle Death) and over exertion.
Healthy Eating:Healthy eating is just as important for your body as exercise itself, you need to mentally burn healthy eating into your hypothalamus (part of brain that controls eating), think of it this way, do you randomly go to the ATM pull out hundreds of dollars and pass it out to strangers. Then why would you take a fat greasy hamburger and plow it into your gut, not thinking of the consequences, (which are, high blood pressure, bad cholesterol, risk of cardio vascular disease,bad skin, bad hair and so on) well it's because when your hypothalamus goes off it doesn't care what you grab just as long as it's something, but your body does, that's when you need to step in and say healthy, healthy, healthy. and order a salad instead.Another Important thing to note: There is a 30 minute window after exercise in which your body is most receptive to rejuvenating micro nutrients and nutrients in general, good things to snack on are.Odwalla Bars, Power Bars, Whole Wheat Snacks, and Chocolate Milk.
Ahhh! Runners High: Ohhh yes the o so addictive runners high, what is runners high you ask, it's a natural form of opiates (endorphins)
that your body dumps when under physical stress,think of it as a natural pain killer. Enough about that, in reality achieving the runners high you must break through the first mile which is usually the hardest Why? your muscles are cold, and you haven't hit a steady pace, FYI my pace is 7.6 mins/mile. Either way remember that the first mile is the hardest, in the 3rd or 4th mile, you start to feel the effects of runners high after your body hits it's threshold and breathing becomes more difficult, take it as god's gift telling you to keep going.
KEEP MOVING, STAY DEDICATED!!!!
