schöne Welt

Donnerstag, September 22, 2005

跑者的交叉訓練

Whether you race or not, cross-training is extremely important for all runners. It builds your "non-running" muscles and balances muscle groups. It boosts cardiovascular fitness and adds variety to a routine. Cross-training can help prevent injury and most important, it can improve your running performance.
The question is how to incorporate cross-training into your routine. That depends on your goals and interests. To help you choose what's right, we've assembled a list of the most popular cross-training activities from a runners' perspective. Cycling & Spinning Cycling and spinning are two of the most common cross-training activities for runners. Biking can work your leg muscles even harder than uphill running, but without the hard impact. With spinning classes, typically, instructors will crank up resistance to simulate tough uphill rides, or use one-minute 'burns' spent out of the saddle to condition the quads (a muscle group that is weak in many runners who avoid cross-training). It should be noted these hard spinning sessions are not meant as a rest day. If you want to use spinning as a recovery session, check with the instructor for an appropriate class.
Swimming When it comes to cross-training, some runners swear by swimming. It provides an excellent aero workout, making it a great option for marathoners and injured runners. Swimming primarily builds upper body strength. So while running hard two days in a row isn't advisable, it's okay to swim hard the day after an intense run -- because you're working completely different muscle groups.
Elliptical trainer This machine has key advantages for runners, especially when compared against indoor treadmills and stairstepping machines. Because the elliptical trainer closely mimics the natural foot motion of jogging but doesn't require lifting the foot, its motion is completely fluid and non-jarring. This makes it a great cross-training choice for injured runners. What's more, the elliptical trainer works your arms and legs together. This makes the exercise more intense in a shorter time span, while also boosting overall strength in a way running doesn't. To get the most out of an elliptical workout, spend 1/4 of the time going backwards (running backwards) to work the front of the legs.
Rowing Rowing is a cross-training classic. For runners looking to balance their core area with the strength they have earned in their legs, this is a great choice. Rowing works your arms, shoulders, back, and more than anything—your abdomen. Whether you're rowing indoors or out on a lake in summer, the benefits can be dramatic. The one thing to practice if you're new to rowing is form. Have a qualified trainer check that your posture is correct to maximize the workout.
Speedwalking Not too long ago runners tried to avoid walking. Yet now it has become an integral part of marathon training for some runners. That's because speedwalking, or "fitness walking", works your running muscles without as much impact. But a word of caution: just because you can run 10 miles, don't think you can speedwalk as far right off the bat. While the two activities have obvious similarities, they do use some muscles differently. Your butt and hips may get quite sore after 5 or 10 miles, so you'll want to ease into distance speedwalking.
Yoga & PilatesYoga is one of the most dynamic cross-training activities. That's because it can be used to build all around body strength, while also stretching and conditioning "running" muscles. Yoga improves balance, increases range of motion, and some use it as a way to relax the day after a long run. Many runners also like Pilates, a similar physical and mental conditioning program focused on improving flexibility and strength—without building bulk. Pilates is a great way to improve posture, lengthen muscles, and develop core abdominal and back strength—all integral to running performance.
Step Aerobics & Fitness DanceOne of the most basic daily movements makes a great cross-training exercise. Step aerobics delivers a heart-pumping lower body workout that is much easier on joints than running. Class instructors will teach the basic moves and then put them together in a choreographed sequence. But the beauty of it is, if you know the simple moves, you can do this kind of cross-training almost anywhere. Fitness Dance, growing in popularity, takes a similar approach. Instructors teach moves one-by-one and then put them all together in one dance routine. The result is a cardio workout that raises heart rates to that of an intense run, but without the harsh impact on knees, ankles and joints.
Strength Training / Weight LiftingStrength training is doing exercise that uses your own body weight for resistance (such as pushups and sit-ups). Weight training uses weights for resistance (such as the shoulder press or leg curls). Some studies have shown that strength and weight training can improve running economy, which means running faster with the same oxygen uptake. In high level runners, this can mean clipping valuable seconds or minutes off 10K times. For the majority of casual runners, the added strength can have the same effect, and help create a more enjoyable running experience.
Cross Country Skiing & SkatingSimilar to the elliptical machine, cross-country skiing is another complete body workout for runners—without the hard impact. It incorporates upper body, lower body and core strengthening with an intense aerobic workout. Skating – both on rubber and on blades – is another great cross-training activity because it works lateral muscles, which help trail runners improve performance.
Keep it FunBefore starting cross-training, first assess your goals, and start slow. Try to find a group or class to learn more about the sport or activity. Do your research. But above all, have fun. Ultimately, these are activities meant to boost your running performance, and you'll be far more likely to stick with it if it's something you genuinely enjoy.

26 Comments:

At 5:56 vorm., Blogger Doniette said...

How would you like to know about a Muscle resource, that displays all the Muscle information on one website? Check out
Muscle today. Not only do they have a good fitness book section, but they also have great articles on fitness. I was really impressed with the resources their webmster put together.

 
At 12:28 nachm., Anonymous Creativity said...

What up schöne Welt , great post on title Babies . I have a similiar site on Babies , may we could trade link. If we don't have your Babies listed we will add it to our directory.

 
At 10:11 nachm., Anonymous Beauty said...

Dear schöne Welt, great post on Polution . I have a similiar sit on Polution , maybe we could trade link http://www.articletower.com. You can post your article on Polution for free on our high traffic article directory.

 
At 4:09 nachm., Blogger dwainalexander59837198 said...

I read over your blog, and i found it inquisitive, you may find My Blog interesting. My blog is just about my day to day life, as a park ranger. So please Click Here To Read My Blog

 
At 9:48 vorm., Blogger frangreene5632 said...

I read over your blog, and i found it inquisitive, you may find My Blog interesting. So please Click Here To Read My Blog

http://pennystockinvestment.blogspot.com

 
At 6:33 vorm., Blogger walterbrooks19301829 said...

Get any Desired College Degree, In less then 2 weeks.

Call this number now 24 hours a day 7 days a week (413) 208-3069

Get these Degrees NOW!!!

"BA", "BSc", "MA", "MSc", "MBA", "PHD",

Get everything within 2 weeks.
100% verifiable, this is a real deal

Act now you owe it to your future.

(413) 208-3069 call now 24 hours a day, 7 days a week.

 
At 12:03 nachm., Anonymous Anonym said...

Sildenafil citrate, sold under the name Viagra is the first of a new group of medication which allows adequate sexual stimulation, relaxes the blood vessels of the penis and helps erection[url=http://www.blogs.medextreme.com]buy cheap VIAGRA online[/url]

 
At 8:41 vorm., Anonymous Anonym said...

[i][b]BUY CHEAP SUPER VIAGRA ONLINE AND SAVE 70 % OF MONEY...[/b][/i]
[url=http://forums.medextreme.biz]ORDER CHEAP CIALIS ONLINE[/url]
[url=http://www.creditcardforums.kokoom.com]CREDIT CARDS OFFERS[/url]

 
At 6:23 vorm., Anonymous Anonym said...

[b]HALF-PRICE Great Downloadable Software! LOW_COST OEM SOFTWARE.![/b]
[url=http://www.planetnana.co.il/softforum02]DOWNLOAD OEM SOFTWARE ONLINE.[/url]
[i][b]SUPER VIAGRA + CIALIS HALF-PRICE[/b][/i]
[url=http://www.planetnana.co.il/viagracialisforum]Order LOW-COST CIALIS VIAGRA LEVITRA[/url]
[url=http://www.planetnana.co.il/superviagraforum]ORDER CHEAP CIALIS ONLINE PHARMACY[/url]
[url=http://www.planetnana.co.il/cialisforums]ORDER CHEAP CIALIS ONLINE[/url]
[url=http://www.online4.kokoom.com/index.html]buy low-cost XANAX online[/url]
[url=http://www.webforum.kokoom.com/index.html]buy low-cost ALEGRA online[/url]
[url=http://www.firstforum.kokoom.com/index.html]buy low-cost VIAGRA online, Buy Alprazolam ONLINE & Half-Price[/url]
[url=http://www.firstwebforum.kokoom.com/index.html]buy low-cost DRUGS, ALTACE online, MEDs Half-Price[/url]
[url=http://www.forum4u.kokoom.com/index.html]buy low-cost AMBIEN online, OnLine Pharmacy[/url]
[url=http://www.auforum.kokoom.com/index.html]buy low-cost AVELOX online[/url]
[url=http://www.ausforum.kokoom.com/index.html]buy low-cost CIALIC online, half-Price CIALIC ONLINE[/url]
[url=http://www.allforum.kokoom.com/index.html]buy low-cost MERIDIA online[/url]
[url=http://www.beautyforum.kokoom.com/index.html]buy low-cost VIAGRA online, Buy Alprazolam, ONLINE Half-Price MEDs & Beauty[/url]

[url=http://www.cheap-software-megastore.com/index.php?target=desc&progid=7786]download Adobe Acrobat Professional 8 oem[/url]

 
At 4:52 vorm., Anonymous Anonym said...

[b]HALF-PRICE VIAGRA ! CHEAP LEVITRA[/b]
[url=http://www.superviagraforum.kokoom.com/index.html]PURCHASE CIALIS ONLINE LOW-PRICES[/url]
[b]TREATMENT IMPOTENCE[/b]
[url=http://www.medicforums.kokoom.com/index.html]BUY CHEAP VIAGRA ONLINE[/url]
[b]ACNE MEDICINE ONLINE[/b]
[url=http://www.acneforum.kokoom.com/low-cost-accutane.html]low cost accutane[/url]
[b]WHAT IS ANTHELMINTICS[/b]
[url=http://www.albenzaforum.kokoom.com/index.html]ANTHELMINTICS[/url]
[b]ANTIBACTERIAL MEDICINE & CARE[/b]
[url=http://www.bacterialforum.kokoom.com/amoxil-antibiotics.html]amoxil antibiotics[/url]
[b]AMPICILLIN ONLINE[/b]
[url=http://www.ampizilinforum.kokoom.com/online-ampicillin.html]online ampicillin[/url]
[b]BUY CHEAP BACTRIM[/b]
[url=http://www.antibacterialforum.kokoom.com/order-bactrim.html]order bactrim[/url]
[b]NEW DRUGS & PILLS… SUPER-VIAGRA…[/b]
[url=http://www.superviagraforum.kokoom.com/index3.html]BUY CIALIS ONLINE[/url]
[b]BUY CIPRO ONLINE[/b]

[url=http://www.ciproforums.kokoom.com/cipro-for-sale.html]cipro for sale[/url]
[b]BUY CHEAP DIFLUCAN ONLINE[/b]
[url=http://www.antifungalforum.kokoom.com/diflucn.html]LOW-PRICES DIFLUCAN ONLINE [/url]
[i][b]BUY CHEAP SUPER VIAGRA ONLINE AND SAVE 70 % OF MONEY...[/b][/i]
[url=http://www.newviagraforum.medsjoy.biz]BUY GENERIC CIALIS[/url]

[url=http://www.creditcardforums.kokoom.com]CHASE CARDS RATES[/url]

 
At 12:24 vorm., Anonymous Anonym said...

Hello
Buy viagra drugs at cheap online pharmacy:
[url=http://rasklad.net.in/viagra/#cheap-viagra]cheap viagra[/url] generic viagra http://rasklad.net.in/viagra/#buy-cheap-viagra
Bye

 
At 3:48 nachm., Anonymous Anonym said...

Hello
Goog site
[color=#692][b] [url=http://www.paulgross.org/?adipex/]adipex[/url] [url=http://www.paulgross.org/?phentermine/]phentermine[/url] [url=http://www.paulgross.org/?valium/]valium[/url] [url=http://www.paulgross.org/?diazepam/]diazepam[/url] [url=http://www.paulgross.org/?didrex/]didrex[/url] [url=http://www.paulgross.org/?fioricet/]fioricet[/url] [url=http://www.paulgross.org/?carisoprodol/]carisoprodol[/url] [url=http://www.paulgross.org/?hydrocodone/]hydrocodone[/url] [url=http://www.paulgross.org/?lortab/]lortab[/url] [url=http://www.paulgross.org/?cialis/]cialis[/url] [url=http://www.paulgross.org/?levitra/]levitra[/url] [url=http://www.paulgross.org/?propecia/]propecia[/url] [url=http://www.paulgross.org/?viagra/]viagra[/url] [url=http://www.paulgross.org/?tramadol/]tramadol[/url] [url=http://www.paulgross.org/?ultram/]ultram[/url] [url=http://www.paulgross.org/?online-pharmacy/]online pharmacy[/url] [url=http://www.paulgross.org/?ativan/]ativan[/url] [url=http://garagedoor.com/costco/?adipex/]adipex[/
url] [url=http://garagedoor.com/costco/?phentermine/]phentermine[/url] [url=http://garagedoor.com/costco/?valium/]valium[/url] [url=http://garagedoor.com/costco/?diazepam/]diazepam[/url] [url=http://garagedoor.com/costco/?xanax/]xanax[/url] [url=http://garagedoor.com/costco/?ambien/]ambien[/url] [url=http://garagedoor.com/costco/?didrex/]didrex[/url] [url=http://garagedoor.com/costco/?fioricet/]fioricet[/url] [url=http://garagedoor.com/costco/?tramadol/]tramadol[/url] [url=http://garagedoor.com/costco/?ultram/]ultram[/url] [url=http://garagedoor.com/costco/?ativan/]ativan[/url] [url=http://garagedoor.com/costco/?cialis/]cialis[/url] [url=http://garagedoor.com/costco/?viagra/]viagra[/url] [url=http://garagedoor.com/costco/?propecia/]propecia[/url] [url=http://garagedoor.com/costco/?online-pharmacy/]online-pharmacy[/url] [url=http://garagedoor.com/costco/?bontril/]bontril[/url] [url=http://garagedoor.com/costco/?hydrocodone/]hydrocodone[/url] [/b][/color]
Good Look

 
At 8:21 vorm., Anonymous Anonym said...

Ӏf some one wishеs expert view regarding blogging afterward i
recommend him/hеr to pаy a visit thiѕ web
site, Kеep up the pleasant job.
Feel free to visit my web blog - freemacway.com

 
At 10:00 nachm., Anonymous Anonym said...

Hello would you mind stating which blog platform you're using? I'm going
to start my own blog in the near future but I'm having a difficult time deciding between BlogEngine/Wordpress/B2evolution and Drupal. The reason I ask is because your design seems different then most blogs and I'm looking for
something unique. P.S Apologies for getting off-topic but I had to ask!
Also visit my site ; Deborah Koval

 
At 10:43 nachm., Anonymous Anonym said...

Malaysia & Singapore & brunei greatest internet blogshop for wholesale & quantity korean accessories, accessories,
earstuds, necklace, rings, hair, trinket & bracelet accessories.
Promotion 35 % wholesale price cut. Ship Worldwide
Visit my web site ; iTunes music advertising

 
At 1:26 nachm., Anonymous Anonym said...

Thankfulness to my father who told me on the topic of this webpage, this blog is truly remarkable.
Also see my website: click through the up coming post

 
At 10:02 nachm., Anonymous Anonym said...

ebook download free sire http://audiobooksplanet.co.uk/Roman-Homosexuality-Ideologies-of-Masculinity-in-Classical-Antiquity/p168590/ harold mcgee free ebook [url=http://audiobooksplanet.co.uk/Cooking-Food-and-Wine/c1016/?page=3]libros nuevos cristianos ebook[/url] how to stop finger picking ebook

 
At 6:04 vorm., Anonymous Anonym said...

So if you really have to have a superior ab belt,
right here are some options which you can look at.



Also visit my blog post flex belt

 
At 11:18 nachm., Anonymous Anonym said...

The belt ωorκs to tighten your muscle tissuеѕ by contracting them, anԁ thеn relaxing them,
and thеn repеatіng the mοtіοn, anԁ it targets all the muscles in уour abdomіnal
sеctіon.

Herе is mу blog pοst: http://dating.com.bd
Also see my site - view site...

 
At 7:48 vorm., Anonymous Anonym said...

Spot on with this write-up, I really think this
web site needs a lot more attention. I'll probably be back again to see more, thanks for the information!

Also visit my blog post: KONY 2012
My webpage - oddesity

 
At 11:39 nachm., Anonymous Anonym said...

[url=http://onlinemedistore.com/catalogue/l.htm][img]http://onlinemedistore.com/12.jpg[/img][/url]
india pharmacy zyban http://onlinemedistore.com/products/ophthacare.htm cvs pharmacy extra care card [url=http://onlinemedistore.com/products/rogaine-2-.htm]pharmacy tech gifts[/url]
pharmacy isabela philippines http://onlinemedistore.com/products/cozaar.htm pharmacy no prescriptions oxycontin [url=http://onlinemedistore.com/products/decadron.htm]decadron[/url]
a m pharmacy http://onlinemedistore.com/products/imodium.htm central refill pharmacy [url=http://onlinemedistore.com/catalogue/f.htm]cvs pharmacy mecedon ny[/url]
seattle pharmacy convention calendar http://onlinemedistore.com/categories/women-s-health.htm online pharmacy offers [url=http://onlinemedistore.com/products/protonix.htm]protonix[/url]

 
At 2:56 vorm., Anonymous Anonym said...

I love thеse! I purсhаsed the Еl Ρaѕo, Now thеre iѕ nо quesion that we arе NOΤ smoκing a tobaсco сig.


my page; Green Smoke Coupon

 
At 11:58 vorm., Anonymous Anonym said...

[url=http://fdaapproved.co.uk/categories/anti-diabetic.htm][img]http://onlinemedistore.com/2.jpg[/img][/url]
vons pharmacy la mesa http://fdaapproved.co.uk/products/medrol.htm iowa pharmacy association [url=http://fdaapproved.co.uk/products/amoxil.htm]econo pharmacy bismarck[/url]
pharmacy tetracycline algoddones mexico http://fdaapproved.co.uk/categories/female-enhancement.htm central admixture pharmacy [url=http://fdaapproved.co.uk/products/minocycline.htm]minocycline[/url]
discount canadian web pharmacy scam http://fdaapproved.co.uk/products/accutane.htm pharmacy technicians promote their field [url=http://fdaapproved.co.uk/products/medrol.htm]ye old pharmacy cedarburg[/url]
idaho pharmacy school http://fdaapproved.co.uk/products/viagra.htm curascript pharmacy in florida [url=http://fdaapproved.co.uk/products/kamasutra-ribbed-condoms.htm]kamasutra ribbed condoms[/url]

 
At 7:59 nachm., Anonymous Anonym said...

Εveгything іs veгy open ωith a reаlly сleaг explanatiοn
оf the challenges. It was really informаtive. Youг website iѕ eхtremely helpful.
Thanκ you for sharing!

Feel fгee to suгf to my blοg; v2 Cigs Reviews

 
At 2:40 nachm., Anonymous Anonym said...

I don't know whether it's just me or if everybody
else encountering іssuеs with yоur blog.

It appеars aѕ though some of the text on your content are running off the screen.
Ϲаn sοmеone else please comment anԁ let me know if thiѕ іs hapрening to them аs well?
This might be a problem with my wеb browser beсausе Ӏ've had this happen before. Many thanks

Take a look at my web blog; http://www.joraweb.com/profile-114009/info/

 
At 3:15 nachm., Anonymous Anonym said...

That iѕ veгy interestіng, Yοu аre an
oѵerly sκillеd blogger. I have joined your feed and stay up for sеarching for extra
of yоur wondегful pοst.
Αlso, ӏ've shared your site in my social networks

Look at my site http://www.prweb.com/releases/silkn/sensepilreview/prweb10193901.htm

 

Kommentar veröffentlichen

<< Home