HOW TO START A RUNNING PROGRAM

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Look no further than a pair of great running shoes. Running can be one of the most exhilarating forms of cardio. Reducing your heart rate is the best way that you can improve your heart health. The average person has a resting heart rate of 72 beats/minute. What’s yours?

Since its fall, stay off the treadmill in the gym and hit the trails or quieter streets in your neighbourhood. Asphalt provides greater cushion for your knees so avoid running on the sidewalk if at all possible.

If you are a beginner to the sport, try walking for 1 minute, then running for 1 minute. Alternate between walking and running for a total of 15 minutes.

The following week increase the running time to 2 minutes (while still alternating with 1 minute of walking), the next week, run for 3 minutes, then 4, then 5 minutes the 5th week.

Once you feel comfortable running for 5 minutes, you’ll be okay to run 15 minutes straight. You can increase your distance by 10% each week.

Don’t increase your distance by more than 10% or you’ll risk injury.


Most importantly give yourself regular goals so that you can continually achieve success. To that end, join the Fit, Firm ‘n Fab Run For The Cure Team on Sun. Oct. 3rd for a 5K run and a great cause. Join the team here: www.runforthecure.com/goto/fitfirmandfab

See you out for a run!

Davelle
http://www.fitfirmnfab.com/

Looking for a Great Cardio Exercise That Burns a Lot of Calories?

by Davelle Morrison

Look no further than a pair of great running shoes. Running can be one of the most exhilarating forms of cardio.



Since its summer time, stay off the treadmill in the gym and hit the trails or quieter streets in your neighborhood. Asphalt provides greater cushion for your knees so avoid running on the sidewalk if at all possible.



If you are a beginner to the sport, try walking for 1 minute, then running for 1 minute. Alternate between walking and running for a total of 15 minutes.



The following week increase the running time to 2 minutes (while still alternating with 1 minute of walking), the next week, run for 3 minutes, then 4, then 5 minutes the 5th week.



Once you feel comfortable running for 5 minutes, you’ll be okay to run 15 minutes straight. You can increase your distance by 10% each week.


Don’t increase your distance by more than 10% or you’ll risk injury.



Davelle Morrison is the owner of Karmic Fitness, a yoga instructor, an avid runner and has run the Niagara Falls & New York Marathons.


Karmic Fitness helps you to achieve a healthy body, mind & soul by bringing yoga to you wherever you work, live or congregate. We make yoga accessible & convenient by bringing instructors to your office. Developing our bodies & minds is critical to achieving optimal health.






Give yourself a FIT Body, FIRM Arms, Butt & Core, & a FAB Weekend of Fit Transformation on August 28-30th. The weekend only costs $375 if you register before the end of July and has an incredible value of $1,300 including some great gifts from Starbucks, Elixir Organic Spa and fitness DVDs from E1 Entertainment. Don’t be disappointed avoid a sellout, sign up now at http://www.fitfirmandfab.com/

5 Ways to Get Fit Outdoors

Dave Reid Climbing in Cali

You've been indoors most of the winter, with just the treadmill for company. And then you hear it...THE CALL OF THE OUTDOORS – WOOOOOOOOOEEEEEEEEEEEEEEE!
You best bet is to attend to that call. Great temperatures and your surroundings can not only motivate you to exercise, but help you enjoy it more, experts say.

"And if you love doing an activity, you're more apt to do it regularly," says Robyn Stuhr, exercise physiologist and director of the Women's Sports Medicine Center at New York's Hospital for Special Surgery.

But what should you do once you get outdoors? Fitness experts who spoke to WebMD gave their picks for some of the best (and most enjoyable) fitness activities out there: climbing hiking, biking, swimming, and jogging

These are the 5 great ways to get fit outdoors

1. Rock Climbing
When you consider the benefits of rock climbing, you usually think first of the physical benefits. Although rock climbing is practiced by both genders and almost all ages, it is a sport that requires a great deal of physical strength. An important benefit of rock climbing is what it does for your personal self confidence. Dave Reid, pictured above, mentions that the sense of accomplishment and the exhilaration that comes at the end of a successful climb is tremendous

2. Hiking
Hiking uses a lot of up-and-down movement, so you get a tremendous leg work out along with the cardiovascular benefits. Hiking provides a relaxing atmosphere for a workout that doesn't seem like a workout at all. . Listening to the birds and a babbling brook, and enjoying the cool breeze of the forest, provides a break

3. Biking
Not only is bicycling an excellent cardiovascular exercise, but you can really explore your community by cycling to different neighborhoods or in parks, bike paths, or trails. Many people cycle to commute to work. Biking is fun, can be used as transportation, and works different muscles than walking or running.

4. Swimming
Swimming is a wonderful cardiovascular conditioner that also helps tones arms and legs, and it's very easy on the joints, says Stuhr. Swimming will increase your stamina, can help ward off diabetes and high blood pressure, and relieves stress, Stuhr tells WebMD.

5. Jogging/Running
Jogging is terrific for your heart and lungs, and it improves your stamina. If you're trying to lose weight, it can burn calories more quickly than walking. Running is also an excellent cardiovascular exercise. A 150-pound woman can burn 306 calories running for 30 minutes at 5 mph (a 12-minute mile).

Make note to add one, two or all of these outdoor activities to your exercise regimin and you will notice results in no time.

Have a great time outside.

Funk Roberts
Don’t Rush the Beat
Excerpts from WebMD

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