cardio

All posts tagged cardio

Over the last 5 years one of the biggest fitness trends has been the ‘mud run.’ Testing your ability to not only run a course of 12 miles (some longer, some shorter), but to overcome Photo Credit: Mud Runmilitary-like obstacles. What posses people to run through fire, carry tires, swim in freezing water, or sludge through muddy trenches?

Our own Professor Stern comments on his completion of 3 Tough Mudders and how he is prepping for his 4th this coming October.

“My first Tough Mudder was BRUTAL. I was in good shape, but I never ran 12-miles before, nor could I prepare for the bizarre obstacles I was about to face. The hardest part about Mudder 1 was the water. To say I didn’t think about quitting would be a lie. I was miserable the first 5-6 miles. I conquered every obstacle, except for the monkey bars. I got to the top of the vertical bars and fell to the freezing water. That was the moment I KNEW I was coming back for Mudder 2. I needed to conquer the bars! It is still a hard course each year, but I learned to prep for it. I learned how to make the 12 miles of mud, rocks, and water into a fun personal obstacle course.”

Below are Professor Stern’s Top 5 Ways to Prep for a Mud Run Professor Stern and Team

1) Cardio! Don’t think of the 12 miles as a race. Many people walk to the next obstacle, and with the course being filled with these obstacles, there are usually small lines to wait on- giving yourself a much needed breather.

2) Team Up! The addition of your friends alongside of you will push you to new limits and past obstacles. It is not only encouraged, but it is IMPOSSIBLE to do tasks such as the Wounded Warrior Carry or even get over the Berlin Walls without a helping hand. Find a friend or two and help eachother out. This will also help you prepare for the event because you now have a training partner.

3) Sneakers. Do not invest in a crazy expensive pair of running sneakers, but remember 12 miles on a track is A LOT different than mud and water. You will certainly need a decent pair that won’t rip during the first mile. A bad set of sneakers could give you blisters or make it feel like you are running barefoot. Invest in a decent pair and be prepared to donate the muddy pair at the end.

4) Music. Clearly you can’t run with headphones in. If you are like me, cardio is not an option without my ipod. Unfortunately that was one thing I had to train myself for. Running simply with the music in my head.

5) Plyometrics. The best workout I did to prepare for my mud runs was a plyometric based workout. It exploded my legs to not just build endurance, but strength and speed. It helped me jump over the logs in the woods and push myself over the muddy mountains.

Mud Runs are an excellent want to motivate and take your training to the next level. Again, do not be scared of the distance. Make this a personal goal to FINISH the event. Don’t compare yourself to the guy next to you. If you are ready to challenge your body and don’t mind getting a little muddy, then find a mud race near you and start to prep! If you have any other questions on preparing for the courses, e-mail us at info@COREiculum.com !

 

As Fall approaches, the leaves start to change, the pumpkin craze returns, and school starts up again! Besides New Years, the week after Labor Day is the biggest “Time to Change.” As we put away the bathing suits till 2014, we fantasize how toned and cut our bodies will be next Memorial Day. “It starts after Labor Day! I will go to the gym everyday. I will eat right. I will get in the best shape of my life.”

While we applaud you for your motivation, we fear that it won’t even last till Halloween, but we are here to help! Why is “NOW” be a great time to start? September is 4-months away from January. The most famous time of the year for New Years Resolutions to get fit. Coming quickly just after weeks of holiday parties which consists of over eating, wintery drinks, and warm treats, it is very difficult to just drop everything; however, September is different!

Think of September as a warm up. As an opportunity to start to make the smallest of changes in your diet and workout schedule. Back to school means more of a schedule. If you start to gradually build your mindset to this healthier standpoint, not only will you dramatically see results, but January will bring a wave of motivation to take it to the next level!

Our Top 10 Small Change – Big Results Photo Credit: Golf Digest

  1. Drink More Water!
  2. Don’t Skip Breakfast. Avoid the High Carbs (Bagels, Pastries, Pop Tarts!)
  3. Adopt a Sleep Pattern. “All Nighters” will cause you to reach for sweets to stay awake.
  4. Be Happy! Unhappiness increases your chance of getting sick by 35 percent
  5. Daycation- Give YOURSELF a break from social media. Relax your mind 30-minutes a day
  6. Happy Hour? If you drink alcohol with diet soda, try switching to regular soda, lemonade or iced tea. Artificial sweeteners pass through your digestive system faster, making you feel more inebriated.
  7. Making a Sandwich- Choose Mustard over Mayo. It has no fat, compared with mayo, which has 11 grams and 99 calories in 1 Tbsp.
  8. Smaller Plate- Substitute a smaller plate for a dinner plate. Your mind’s eye will think you ate more than you did
  9. No Elevators! Take the stairs!
  10. SHOP! Go buy a new pair of running shoes and fitness apparel. You will be more motivated to workout when you see yourself in the new outfits.

Start Today! Rid yourself of “All or Nothing.” If you start to make the small changes each day, you will see results. If you drop all “bad food” and workout for hours 7x a week, you will crash and do more harm than good to your body.

Everyone wants them… Few have them…

You are do cardio and crunches EVERY NIGHT so why don’t you have ABS? Did you know that you CAN’T spot reduce? That means in order to lose the love handles, you have to lose total body fat. Unfortunately for women, fat is usually first stored in the butt and thighs. Men have it worse! The fat is stored right over those abs.

Crunches only HELP. They build the muscle underneath the fat.

Remember you are NOT FAT, but you HAVE FAT. Time to Lose It!

In order to show the abs, you  must lose the fat. According to BodyBuilding.com, “Your

Photo Credit: www.ign.com

Photo Credit: www.ign.com

metabolism will slow down dramatically 3 hours after a meal so plan to eat once every 2 1/2 to 3 hours. A faster metabolism equals more calories burned and less fat covering your abs.” If you skip out on breakfast you are doing more harm than good! If you eat a healthy breakfast (high protein) within 30-minutes of waking up, you can increase your metabolism by up to 30%

While it is no surprise cardio and weight training help, it is also crucial to get proper amount of sleep. If you DON’T sleep enough, your body will release a hormone called “cortisol” which promotes fat storage. That is a disaster to your abs!!

Rome wasn’t built in a day. Don’t expect to wake up and have abs after just one workout. With 6 weeks till Memorial Day Weekend, now would be the perfect time to Enroll in COREiculum and get those ABS ready for the beach.

Close your eyes and envision this for a second  — imagine a party as wild as Day Glow or Electric Daisy Carnival, but somehow a workout is involved.

…What?

The Color Run – a 5K of color running madness is the answer. We spend hours training and running mile after mile for color runrace day. As a reward, this race gives you some fun. The Color Run was created to focus less on speed and more on a good time.

The best part of the Color Run: You could be the laziest college student on the planet, or in training for a triathlon, and you’ll still enjoy the racing frenzy.

The race has two simple rules: 1) Wear white at the start line, and 2) be color plastered from head to toe at the finish. Each kilometer of the race is designated with a different color – to let you know how far you have left to go.

The Color Run is traveling to the NY and NJ area this summer, so grab a bunch of friends and make a team because this race show’s us all that working out needs to include some FUN.