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Get In Shape For Summer!

Aug 17, 2008
Summer is here, are you ready? This is a good time to cut back on the junk food and start an exercise program. You don't have to belong to a gym to get in shape. In fact you don't even need to lift weights. With the weather warming up and beautiful sunrises/sunsets, start out by simply going for 20 minute walks. Walk at a brisk pace and increase your time as soon as you physically can. Do some light stomach exercises like bridges and crunches. Do these 3 days a week and you will see a change in your body.

If you prefer a treadmill workout, set the pace to whatever pace you keep a normal breathing pattern. After a 5 minute warm-up, drop the speed 25% and increase the incline to its max. Try to do this for one minute. After a minute, bring incline back to one and increase speed back to where you started for two minutes. Repeat this cycle (2minutes flat, 1 minute fully inclined) for twenty minutes. Then drop the speed to slow and do a two minute cool down.

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You have a few different goals here:

1. To be able to do the above workout for 40 minutes.

2. Once you've accomplished this goal, start increasing the amount of speed.

3. Now start increasing the amount of time in incline. Try to get up to doing 2 minutes each. After that, increase incline time over flat time.

As you can see there are many ways you can change up this exercise. To me, that's the ticket on any exercise. Never become complacent or bored, otherwise you're more likely to quit. Once you can do the above, start jogging at a slow pace and work up to 3 miles.

If your already in shape and need more of a challenge, here's some good sprint exercises.

Sprints - should be run at 90% of your fastest speed.

Set up 5 cones (or anything you have as a visible marker) 90 feet apart (don't get technical with this, just walk 30 paces which is roughly 3 feet per pace). Beginning at your 1st cone (doesn't matter which end, the first cone is always your starting point), sprint to the 2nd. Now walk to until you reach the last cone. Sprint to the second cone. Walk to the last cone. Sprint to the 3rd cone. Walk to the last cone. Sprint all four cones. Walk to the first cone turnaround and go back to the start line. Repeat exercise. Once if combining, 4 times if doing solo.

Sprint for 30 seconds. Now walk 90 seconds to 2 minutes. That's one rep, start by doing 5, work your way up to 8.

To your health and mental wellness,
Rob Denny
Certified Boxing Fitness Trainer/former United States Marine
Founder/Author
Got2manUp.com
About the Author
I am the author of http://got2manup.com. I am a Certified Boxing Fitness Trainer as well as a former United States Marine. I am extremely passionate about working out and helping people achieve their fitness goals. I love to play tennis, exercise, go to Charger and Padre games as well as a nice day at the beach with friends. I am a licensed real estate agent which I am extremely passionate about.
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