Tag Archives: muscle conditioning

Stay Seated

Posted on by Run DMT
5

Over the past couple of weeks, I’ve done a lot of sitting.  Although I’m finally back on my feet and running again, I’ve retained a lovely leftover spread on my backside from all the sitting. 

 

It’s such a great spread.  It should have “Land O’Lakes” written all over. 

 *Insert rim shot*

 

But, sitting upright and staring at the computer seemed to be the only position that caused little pain.

 

Being a SAHM on the run, (like so many other moms) I rarely have time to sit, but my recent injury forced me to sit on my ass A LOT.  Even back in my teaching days, I rarely sat.  I constantly moved around the classroom to assist my students.  I don’t know how my DH and other poor saps in Cooperate America sits and stares at a computer all day.  Just thinking about it numbs my badunkadunk again.

 

This week, I’ve gradually started running again starting with slow and short distances, but from all that sitting, my muscles feel flabby and mushy from a lack of any physical activity.  I need to recondition them again.  Which made me wonder…Are there any sitting exercises to help tone and shape muscles?

 

Well, of course there are! 

 

This work-out video would have been very useful a few weeks ago when I felt so antsy and wished to work-out again.  The leg lifts would have helped conditioned my muscles, however, I might have skipped the triceps dips depending on how badly they impacted my ribs and torso.

 

So, sit up and get ready to make it burn from the comfort of your own computer chair for this week’s Five Minutes for Fitness.

 

Back in the Saddle Again

Posted on by Run DMT
4

I must have burned myself out with my sprint work on Tuesday, because I seem to be lacking some steam over the past few days.  I can’t seem to summon the energy to even get out of bed, which could be a sign that I’m overtraining in this ridiculous heat.  Plus, my allergies have been taking a toll on me over the past week, but at least I haven’t had an asthma attack! :-P

 

Usually, I’m an early riser (around 5:00), but as of late, I find myself waking up around 7:30.  When these rare occasions of oversleeping occur, my body needs the rest therefore I give in to it and sometimes without choice.  Unfortunately, it screws with my training schedule, but if I am indeed overtraining, then the rest is necessary and truly welcomed.

 

Since I missed my run on Wednesday, my BFF Sharon Mann tortured me with a boot camp muscle conditioning routine.  Between squats, lunges and sore calves from my sprint work on Tuesday, my legs were killing me.  Two days later, my quads still hurt.

 

Thursday, I wanted to fit in a 4 mile run since I intend to run 8 miles on Saturday.  But once again, I woke up late which caused me to run after 7:30 a.m. and would hinder any runner’s performance.  Florida runners have a rule of thumb to avoid the brutal summer heat: not after 7:30 and not before 7:30 p.m.  Running at 7:30 a.m. was definitely a struggle for me to say the least.  With the humidity, the blazing summer sun and sore calves, I forced myself to finish the four miles.

 

4 miles

Time 40:47

Pace 10:07

 

At least while in the blazing sun, I could work on my tan as I have a lovely tan line across my waist from my running shorts.

 

Today, I wanted to run 3 miles and bike 10 miles, but slept through that work-out too.  So although I skipped the run, I did ride 10 miles.  Since my quads are still sore, it was a really tough ride.  Somehow, I seemed to perform better last week with a bruised who-ha.  Not that I want to repeat that, mind you!  I will happily go slower to keep all my girlie parts in tact.

 

Bike-10 miles

Time 43:19

Speed 13.9 mph

 

And in case you’re wondering…no, I did not fall off my bike. 

 

 

At the start of my ride, Kelly, drove passed me and I gave a little wave.  It got a bit shaky there for a moment, but I didn’t fall.  Note to self: give a cordial nod when riding bike to avoid a nasty spill.

Six Pack Abs in Six Minutes

Posted on by Run DMT
5

Since I flaked on last week’s Five Minutes for Fitness post, I thought I would make it up to you with an extra minute dedicated to building a better belly.  Of course, for me, five minutes of an abs work-out feels like 10 minutes of torture.

 

As I mentioned in previous posts, I don’t belong to gym.  Instead, I use household objects to help with my muscle conditioning.  Well, you have to love any work-out that incorporates your couch into the routine.

 

 

During the rest periods, I would add a knee sway or a trunk rotation.  It would be a welcomed stretch after an intense number of cruches.  While lying on the floor, bend your knees and twist you torso. Turn your knees to the left.  Extend your arms and stretch in the opposite direction.  Turn your head in the same direction as your arms and hold for 10-20 seconds.  

 

Here’s Denise Austin demonstrating the knee bent roll stretch with a pilates ball.

 

 

I would also highly recommend using a towel or mat under you.  How can that guy doing all those cruches on a tile floor?!  No pain, no gain, I suppose.