It's always Juneathon, so I needed to find a class for this week. The only class that matched other stuff this week was circuits and even that wasn't ideal like me yoga on a Wednesday morning (yes, I enjoyed it so much that I have been back every week since, unlike Zumba, which I'll never do again), which meant being in the gym for about sixteen hours (okay, two hours).
But, it's Juneathon and I'm a) hardcore; and, more importantly, b) not a slacker and so I signed up for tours and luckily it had stopped thundering and lightning by the time I left the house (someone please tell the cat, as she had been in hiding since the storms started in the early hours) and I went to the gym on my bike, went on the rower for a twenty minute warm up, then I went am held outside the wrong part of the gym wondering why I was the only person there until some sort of soul saw me from the right part of the gym and came to get me. Thank you, good soul.
The instructor gave a quick overview of what we were going to do and I clearly wasn't paying attention because it started and I thought what the good is? but it was quite simple. You start at an exercise station and do things for a minute (maybe it only lasted 30 seconds I'm not sure), then move on to the next. This is what we did (please excuse my non-technical terms for things):
It was pretty straightforward. We (two of you at each exercise station) just had to do the squatty-swingy-kettlebell-through-the-legs thing. I'm sure you know what I mean.
2. Heavy round tote
I have absolutely no idea what their name is, but they were like heavy round bags that you had to hold to your chest while doing squats.
3. Medicinal balloons
Guess they were medicine balloons, but they weren't like the rock solid leather ones in school, they were soft and squidgy. Then again, I went to school in Victorian times, so maybe Sweet and Squidgy is the new rock solid. We had to hold them over our heads and then throw them to the ground. “Throw it hard, not like you drop an egg,” the instructor said upon seeing my weak effort.
4. Flippy Donut Hex Thing
It was - as I eloquently described above - some sort of huge hexagonal box (I think it had maybe eight sides. It's not like I'm counting them) with a hole. in the middle and straps on the side you had to `` flip '' then the person on the other side flipped over to your side (trying not to kill each other in the process because who the fuck , wants `` Crushed by Hexagonal Flippy Donut Thing '' on his gravestone? Actually ... that sounds pretty cool.) I say "flip", but in real life what happened is that I pulled it up a bit by the strap, then pushed it back to the other side. I wasn't the only one - this thing was heavy and my exercise partner struggled with the "flip side" of things as well.
You all know what a plank is. I'm shit on the boards. I didn't make it through the whole thirty seconds unlike my exercise partner who did and it wasn't even like she was a young gym bunny, I think she was probably older than me. Bah.
6. Table upside down pushing the thing
While I was on the rower in the gym on previous occasions I saw people pushing this thing that looks like an upside down table with a heavy weight on it and they always made it easy, so I assumed he was on wheels. It's not on wheels. I pushed him all the way where we had to push him, then realized that the exercise hadn't started yet and I was the only one doing something. Not at all embarrassing. But that just meant I was more hardcore than anyone else because I did more, and I'm sure everyone just thought I was more hardcore than them and not that I was a complete weirdo.
I was on the AirBike a few weeks ago after seeing a woman on it at the gym and thought I would give it a try. I don't know if I got into it right after someone whose resistance increased to 11 was there or if I was just a weed, but it was brutal. Today it wasn't that brutal, but maybe it was because everything else had tried to kill me so far and so sitting on a bike for thirty seconds was a relief.
8. Pull things from the cable down
It was another machine that I had seen people on before but hadn't tried because… I don't know why, actually. Maybe it sounded a little boring. It has two handles attached to cables above your head and you pull them down while squatting.
And then we had to start all over again. I was so stunned by this point and you would think they would drop the weights but I think the fuckers increased everything because in the end I was done. I had a great time, the class was awesome and I will definitely be doing it again, but even though I had planned to do more exercise in the half hour between the end of the circuits and yoga, everything what I had the energy to do was post on Facebook that I had just completed a circuit class and was dying.
If you’ve never run before or you’ve had a long break from course, it can feel intimidating to get out there and hit the pavement. But if you get familiar with some basic information about running and follow a beginner’s schedule, you’ll be well on your way to starting a new running habit.
At your visit, share your running plan and goals with your doctor and have him/her assess your plan and any potential health issues. If you have had any previous injuries or issues, make sure your doctor is aware of them, and ask if he or she has any suggestions on how to prevent a recurrence.
Visit a specialty running store to get spécialiste advice on buying the right course shoes. An professionnel at the store will look at your feet, watch you run, and make recommendations based on your foot type and running style. If you already have course shoes that you like, but you’ve had them for a while, you may still need to get new ones. Running in worn-out running shoes can also lead to injury. You should replace them every 300 to 400 miles.
Beyond course shoes, you don’t need much more than some comfortable exercise clothes to get started. If you’re running outdoors, make sure you follow some basic tips for how to dress for hot weather running and cold weather course, so you stay safe and comfortable.
As your endurance improves and you start course longer, you may want to invest in some technical fabric running clothes and other basic course gear, such as a course belt, good course socks, and a running hat. Some runners also like to have a course watch to track their times and kilomètres.
Before you get started with running, get familiar with how to do the run/walk method. Most beginner runners start out using a run/walk technique because they don’t have the résistance or sport to run for extended periods of time. The run/walk method involves course for a short segment and then taking a walk break. As you continue with a run/walk program, the goal is to extend the amount of time you’re running and reduce your walking time. Of course, some runners find walk breaks to be so beneficial that they continue taking them even as their endurance and fitness improves.
Before you start any running workout, though, you need to make sure you warm up properly. A good warm-up signals to your body that it will have to start sérieux soon. By slowly raising your heart rate, the warm-up also helps minimize stress on your heart when you start your run. Start your runs with a brisk walk, followed by very easy jogging for a few minutes. You can also do some warm-up exercises. Always end your workout with a slow five-minute jog or walk to cool down. The cool-down allows your heart rate and blood pressure to fall gradually.
Use your breathing as your guide when running. You should be able to carry on a conversation while course, and your breathing shouldn’t be heavy. Don’t worry about your pace per mile—if you can pass the ' talk test ' and speak in complete sentences without gasping for air, then you’re moving at the right speed.
Make sure you’re breathing in through your nose and mouth, and breathing out through your mouth. Proper breathing and taking deep belly breaths will help you avoid annoying side stitches, or cramps in the abdomen area.
Drink water at the end of your workouts to rehydrate. If it’s hot and humid, you should also drink some water ( about four to six ounces ) halfway through your workouts.
Post-run is a great time to stretch and work on improving your flexibility because your zones musculaires will be warmed up. It’s also a relaxing way to end a workout. Try some of these stretches that target particular areas that frequently get tight during and after course.