Cardio Workout
Here’s a quick but hard workout for the treadmill that you can try over the next 3 weeks. This will work for you whether you’re a runner or a walker/hiker. Post your time and have a great workout.
Note- Runners should adjust speed and run on no more than a 3 degree incline.
Note- Hikers should adjust the incline only and hike at a maximum speed of 3.8.
Legend:
R- Speed on a treadmill
H-Incline on a treadmill
Begin with a 5 minute Warm-up
Interval 1
1 min- 70%-80% (R=3.5 to 5.0) (H=10% to 20%)
2 min-80%-90% (R=5.0 to 6.5) (H=20% to 35%)
Interval 2
1 min- 70%-80% (R=3.5 to 5.0) (H=10% to 20%)
2 min-80%-90% (R=5.0 to 6.5) (H=20% to 35%)
Interval 3
1 min- 70%-80% (R=3.5 to 5.0) (H=10% to 20%)
2 min-80%-90% (R=6.0 to 7.5) (H=30% to 45%)
Interval 4
1 min- 70%-80% (R=3.5 to 5.0) (H=10% to 20%)
2 min-80%-90% (R=6.0 to 7.5) (H=30% to 45%)
Interval 5
1 min- 70%-80% (R=3.5 to 5.0) (H=10% to 20%)
2 min-80%-90% (R=6.0 to 7.5) (H=30% to 45%)
Have fun and let me know if you made it!!
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Joe Garcia is the owner of Arena Fitness in Encino
Today we are very pleased to present a guest post by Melissa Melcombe, founder of healthy lifestyle website Mel’s Life (www.melslife.com), and Arena Fitness member since 2004.
My Favorite Breakfast Foods by Melissa Melcombe
I absolutely love breakfast and since it’s the most important meal of the day, I really try to pay attention to what I eat. I’d love to eat pancakes every day, but as an active person who would like to remain relatively slim, I know that eventually all of those sugars and refined white flours would catch up with me eventually; the results would not be pretty! So, I opt for foods that still have a little sweetness (I prefer sweet in the morning), but that also are good to consume before or after a long workout and that will keep me full for a long time–at least until lunch. One of my favorites is oatmeal. While I was training for the LA marathon a few years ago, I ate it every day and it seemed to do the trick. Oatmeal is also great because you can add so many things to it; I love adding soy milk, agave syrup (has a low glycemic index and is sweeter than regular sugar), dried cranberries, raisins, and blueberries. Occasionally I cook banana with my oatmeal on the stove and add a little bit of maple syrup–it tastes like banana pancakes and it’s delicious.
Another one of my breakfast favorites is soy or regular yogurt with some fruit and a little bit of muesli. I try to find yogurts that are not too high in sugar and add fresh fruit from the farmer’s market. Muesli is a good cereal because it’s usually low in sugar and contains a lot of delicious dried fruits. It’s hard not to eat peanut butter by the spoonful and I actually probably would eat it this way if I thought I wouldn’t gain 1,000 pounds. If I am on the go or want to get a little peanut butter fix, I usually spread about 1 tablespoon on a piece of sprouted or whole grain toast. It tastes so great and actually keeps me full for a very long time. I don’t eat eggs (though they are great for breakfast in terms of protein) so I prefer tofu scramble. Let me just say, with the right seasoning, it tastes amazing!
The good news is that there are so many wonderful breakfast options and I feel like I find a new favorite every couple of weeks. The main thing I have to remember when I am craving something really sweet, like muffins or scones, is that I’m just going to be hungry an hour later. But I’m not perfect–occasionally I will eat a healthy muffin or even pancakes, but I make sure that everything is made with good flours (buckwheat for example) and that it’s all relatively low in sugar. Hey, we all need a little treat once in a while!
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