Performing Dumbbell Exercises at Home

Article by Stewart Ames

Many people have an inaccurate opinion of the value of dumbbell exercises at home. They see dumbbells workouts as supplementary exercises used in a secondary manner to equipment in the gym. Such an opinion derives from the world of bodybuilding. Mainly, to develop a bodybuilder’s physique, barbells are better for mass building. Now, while that is true in most pro bodybuilding circles, those hoping to perform dumbbell exercises in the home can put dumbbell exercises to great use.

Whether you are looking to develop mass or definition, dumbbell exercises at home can be performed to arrive at such results. The key here is you need to understand some of the ways such pieces of equipment work. Dumbbell training is not that difficult but it does require some basic points to be followed in order to make the workout sessions more effective.

First, do not assume that the only way to get the most out of a dumbbell workout would be to lift the heaviest amount of weight possible. That would purely be a mass workout. Mass training does have its value and many would prefer to add a lot of mass to their frame. However, lifting heavy weights is not always a requirement to seeing a major impact on your physique. Moderate amounts of weight can prove to be enormously helpful.

Just be sure to employ the complete range of motion with your dumbbell exercises. This is the great benefit of dumbbells. A barbell will not be able to go lower that the chest in a benchpress or lower than the thighs in a biceps curl. Dumbbells allow for a longer range of motion and this allows for a greater and deeper impact on the muscles. As long as you follow proper form when you perform your dumbbell exercises at home, you will notice a solid impact on your physique.

The variety of exercises you can perform with dumbbell exercises can surprise a lot of people. Again, the key is not to only look at the established pro bodybuilding workouts for examples of dumbbell exercises. While such exercises are definitely helpful, they are not the totality of all dumbbell exercises.

One common exercise that will not be a high intensity exercise for bodybuilding but people in the home will find helpful would be to perform traditional body squats while holding dumbbells in each hand. Such a simple exercise will yield great results.

Similarly, you can perform basic dumbbell exercises in manners that are not traditional. For example, performing dumbbell exercises in a slow and controlled manner will turn the workout into a unique strength training exercise that will enhance your physique quite significantly. Actually, it will do more than just improve appearances. It will aid in increasing your strength levels as well.

Performing dumbbell exercises at home can deliver some amazing results. The key is picking the right exercises, the proper intensity levels, and to be consistent in your workouts. Results will not appear overnight but they will eventually appear. Such is the nature of these types of exercises.

60 Days with Nat Jones review of Men’s Fitness Dumbbell Workout. Short on time and you need to solid workout to keep it together. Men’s Fitness Dumbbell Workout does just that, it will keep your muscles balance and strengthen your core. I gave this routine a 4 star rating. I felt it could have been a little bit more intense. However for a 30 minute workout it gets the job done. Go to www.60dayswithnatjones.com/workouts for more details. The Dumbbell Workout – Perform 3 times per week, rest a day between each session. Time needed 30 minutes. Exercises Floor Press Sets: 3 Reps: 10 Get Up Situp Sets: 2 Reps: 5 (each side) Renegade Row Sets: 3 Reps: 10 (each side) Goblet Squat Sets: 3 Reps: 15 One Arm Push Press Sets: 3 Reps: 15 (each side) Single Leg Deadlift Sets: 3 Reps: 8 (each side) One Arm Swing Sets: 3-5 Reps: 15 -20 (each side) To increase the intensity for this workout shorten the rest between reps from 60 seconds, to 30 seconds or 15 seconds. www.mensfitness.com
Video Rating: 4 / 5

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Improving Physical Fitness with Home Workout Equipment

Regardless of your reason of improving your physical fitness with a home workout, whether you want to build a healthier self or sculpt a body for others to admire with jealousy, you will need to follow the same general guidelines as most other people who are looking to get into shape.

The Home Workout Machines Takeover

Even though some people firmly believe that the only way of making true and noticeable progress is by dedicating themselves to training at the gym, this may not hold true for everyone. Indeed, there are many people out there who seem to strive better when working out within the confines of their home. The number of people falling into this category has largely increased with the recent influx of various workout machines and exercise equipment designed for home usage.

If you believe that you can achieve results fast using only body weight exercises and perhaps dumbbells then you will be in for a rude awakening.

Of course, you will end up improving your physical fitness but it will take you a very long time to achieve the results you want. When it comes to exercise equipment, most legitimate offers provide you with a specially designed machine that is designed to help you focus your training on a specific aspect. There is a large variety of machines for you to choose from out there, ranging from some of them designed to improve your flexibility while others help you focus solely on your arm muscles.

More Affordable Choices

If you argue that most of these machines represent quite an expensive investment, then you are of course right.

Luckily however, there is a large number of manufacturers out there who have been working on less complicated pieces of equipment that are still proven to be effective.

When I was out there myself looking for something cheap that would help me get faster results from my home workout I came across the Shake Weight, which is like a dumbbell that shakes back and forth while you squeeze it and try to hold it in place. Seeing as how it only came at the price of $ 30 I actually gave it a shot. Even though I found that the claims of the Shake weight’s makers were heavily exaggerated I still found it very useful to some extent

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Weight Lifting Equipment at Home

Article by Margarita

Weight lifting equipment is used to develop the size of the skeletal muscle as well as the strength. The main feature in this training is the use of force of gravity in opposing the force being generated by the muscle through concentric contraction. Weight training differs from other exercises because it lacks elastic or muscular resistances in increasing strength. In order to perform weight training different equipments are used. These are devices which are used for the purpose of staying fit. The devices come in different categories including weight benches, individual weights, and a variety of fitness machine. The equipments are used for training in order to increase muscles, strengthen the body, keeping the body fit, as a form of by physical therapy to help return a broken or deformed bone back to its shape.

Various units have specific responsibilities. The weight bench is used by carrying different weights, stretching and folding in different positions. This is because the weight benches can be adjusted horizontally, inclined or folding positions. Seat presses are performed on weight benches as well as bench presses. Other equipment used are free weights which are composed of tools and accessories that are carried by the user as a form of training or exercise. Their main purpose is to helping the user to get to shape.

A barbell is also an important feature and basic facility in the gym when doing training as it acts as a form of weight machines. Another form of weight equipment is the ankle weight; this kind of weight is normally used by many sports people including athletes, footballers as well as in military training. Your own body can be used as weight lifting equipment in the case of chin-ups and push-ups. Strength equipment is another necessity required in your homes for training as weight lifting equipment. Wrist weight is yet common equipment used in getting the desired tones. Pull up bars also help in building strength. Other equipment include adjustable dumbbells, weight rack, curl bench, chin up bars, squat racks, weight lifting belts, folding weight bench, hex dumbbells, rubber dumbbells, weight lifting gloves which protect the hand making it comfortable, weight lifting hooks which help in lifting heavy weight without trying to maintain grip, weight lifting straps and many others which the user may feel applicable towards weight lifting exercises.

All of the above can be used as weight lifting equipment. Take some time and check out all the options to see which ones best serve your fitness needs.

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Home Office Furniture Tips For the actual Perfect Purchasing

Article by Trimpe Krag

These days alongside the huge heighten within technologies, folks are acquiring a lot more not to mention a lot more opportunities in order to gain work and / or for setting up a new company. The two will add to be able to their income by performing for them from home at their own convenient time. Home workplace furniture plays a remarkable character with regard to transforming a section of the home back into a pleasing workplace area. Converting a home space into a great workplace appears effortless, yet in truth it’s difficult to establish an official office environment in your own house plus keep the privacy that is required with receive function done within a provided time limit. An ideal house office is the answer for all the your difficulties. You can easily prepare your home office with home workplace furniture. The actual function environment may help you in determining the actual type of workplace furniture, the particular space, plus the impression which anyone like to be able to project. And in addition many of these happen to be just a few of the problems which would certainly guide us in finding suitable furniture. Certain things and also criteria also need with be considered like the actual comfort associated with the furniture, compatibility, standard of material used, toughness associated with the furniture and additionally endure but yet definitely not the particular minimum, you need to think about your taste and needs prior to buying them. Consequently, the particular pointers under shall help you inside making the actual appropriate selection of house office furniture for a dream home-office. Take measuring of the Office: Prior to buying home office furniture anyone must currently have a floor program. It is important to have a layout or simply attracting associated with the room you want to furnish. For this anyone must firstly determine the actual amount of workspace us require. Afterward you have to carefully examine the particular destination where anyone want to fit your own home workplace furniture. The actual total dimension of the workspace is the determining element for furnishing. This particular can give you with a more effective concept of design as well as size of furniture that will certainly fit well within the workplace. There is actually no utilize for furniture which does not enhance your individual workplace area. The particular ideal workplace furnishings fit absolutely and offers an a lot of area to be able to move about. You will observe that there are really a number of high quality pieces in order to choose from with regard to a wide array of shapes and additionally models. Where to buy a house workplace furniture: A person can find the furniture from your own nearby localized furniture supply stores and / or from online provide stores. The benefit of buying furniture from a regional store is the fact that you can easily see the particular furniture on your own. Whereas, the particular only downside of purchasing at a nearby store is actually that it’s tiring and even time consuming. At the additional hand, in the event you order your individual furniture from an on-line furniture store a person can order the needed furniture promptly and conveniently. The particular drawback at this site is the fact that anyone can merely see the actual images associated with the furniture, though explanations as well as information for instance color, size, etc happen to be described generally there in addition. Function and Comfort: Furniture ought to be practical and also easy to use and even need to be prepared upwards of standard contents. Ensure that the home workplace furniture that you happen to be planning to purchase is accomodating with your work needs. You need to be effectively aware of the specifications of the persons whom is functioning along with you within the office us wish to furnish. We must have a rough idea about the particular drawer space plus shelf area. This particular is going to be helpful within the total set-up and in addition furnishing. Guarantee which the furniture you select might be function perfectly with regard to your individual workplace. These days as a result of the cut throat competition not to mention deadlines, extended doing work hours currently have become a necessity. Sitting in the same seat for hours will cause back difficulties. Comfort associated with the home workplace furniture plays a vital role within keeping we fresh and additionally active through out the doing work hours at the actual same time assists you in growing the particular efficiency that in turn, increases a money. Comfortable furniture assists we inside keeping yourself fit not to mention healthy by providing anyone a wise sitting position. An advantageous sitting position assists with reducing the particular risk of injuries such as slipped disks, sore neck, shoulders plus serious in return ache. Functioning as well as comfort for the furniture are generally priorities whenever buying furniture. So it is crucial that the actual furniture us buy ought to be comfortable plus practical. Filing cabinets, bookshelves, pencil drawers, not to mention countless more office accessories happen to be that you can buy at the actual supply stores to keep your own office organized. Identify your individual Color Scheme: Generally there is not a highly doubt that the particular performance associated with the furniture can be important but yet simultaneously aesthetics are in addition similarly significant. The look and in addition feel of the workplace should be relaxing not to mention comfortable with an eyes. Graphic appeal of the furniture is actually as important as the alternative problems. Visual appeal of the furniture changes the whole see for the office. The particular furniture ought to be coordinated good alongside the additional workplace decoration. You are able to furnish a workplace alongside a range of contemporary designs, bright to matte hues and additionally contemporary in order to classic designs. Frequency of usage: When you utilize your house workplace furniture more than is actually customary, subsequently you need to purchase furniture which is actually of high high quality. Should you wish to buy a desk for minimal make use of, then you could choose a cheaper desk. Select the particular furniture that offers an adequate amount of room to work at. Information of furniture: The particular buy of furniture can be definitely not some thing which is carried out frequently as it would be a great expensive exercise. Furniture can be bought plus ought to be expected to be able to endure an extended time period. Consequently the actual material used in manufacturing home furniture ought to be inspected fairly carefully. The particular information associated with the furniture ought to be controllable along with maintainable.

Start or join the discussion about this video on bit.ly Exercise that will help you stretch upper body while in the office. Visit www.SteadyHealth.com for more info.

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Best Chest Exercises For Men at Home to Train Chest Muscles

Article by Ombladom Freacka

This article discusses best chest exercises. If you don’t understand how to train your chest in your own home, then read it until end. You will learn how easy it is.

What is the best chest exercises for men at home? This question is very familiar in my experience. When I start to train chest muscles, I possibly could not find any answer. There is lots of chest exercises which are only accessible in the gymnasium. The problem is, I don’t like to visit gymnasium. Seeing those recommendations I remarked that in the world is just bodybuilders. If I do not like to visit a gym, I cannot train my muscles.

It is true that the best chest exercises you can do in the gym. There’s different muscle training equipment. Sometimes is difficult to select to which gymnasium to go. I believe that going to the gym is unnecessary spending of your time. I favor spend this time around with my loved ones or friends.

If you do not wish to go to gymnasium you are able to train chest muscles in your own home. Certainly, you can use different exercises with different weight dumbbells. For those who have your own gymnasium, then don’t read on since you will not find here tips for weight lifting. Are you aware how you can train chest muscles at home? Do not think about weight lifting, think about simpler exercise.

Isn’t it time? The very best chest exercise for males at home is push up. It is possible to do and then any man can do it. If you feel it’s rubbish, then you’re wrong. Push-up is equally as effective as the bench press. Changing the push up type you are able to change the difficulty level. You can choose nine push-up types how you can train chest muscles. These types are highlighted below.

Pitched push-up Nappy push up Frog push up Navi push-up Light push-up Exchange push up Wide push up Simple push up Fast push up

I build my chest muscles with these nine push-up types. It is simple and quick to complete. Certainly it will be difficult at the start because your body want to get accustomed to the workout. The key reason is, chest muscle training takes only 15 minutes of my spare time. I like it! Train your chest muscles with simple chest exercise. Build your training interesting.

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Home Gym Workout Routines

Article by Mandarock

Creating flourishing workouts on your self might be equally uncomplicated and also enjoyment. There is absolutely no suspense towards process, and also in fact the majority over complicate the method; delivering this into a amount of which highlights extraneous methods that will only act being a filter in your home gym workout routines instead than assist you in a person’s quest intended for conditioning.

There are actually however several steps that people ought to decide to use make certain they stay with these kinds of. The most crucial matter a person can can to guarantee the success in their home gym workout routines is always to established some sort of already signed occasion which they observe every day that you just thinking about doing exercise.

Putting that component program helps it be more and more difficult for you to “cheat” plus omit the training. On top of that working with a scheduled moment indicates you are competent to keep away from arrangement disturbances. Permits skin this just about every with can be occupied todaythese days, and it is not really unusual intended for our times to become entire without having also recognizing that; yet with a set signed moment for the home gym workout routines you may keep away from the following popular pitfall. Scheduling your current home gym workout routines must not exclusively become confined for you to times, but also schedules.

Exactly how common will it be if anyone is that will put away any exercise session until the next day considering which they exclusively need to do FIVE exercises a week, plus there are actually even now plenty of days and nights quit? Exclusively that will subsequently understand that things keep springing up stopping all of them from getting back in all of the 7days home fitness space exercise routines.

Forbidding it is hence incredibly quick that folks normally around glance the idea. Most of that is definitely required is made for individuals for you to “pencil in” their own regular home gym workout routines in to whatsoever timetable keeper some people use.

Using a couple of work out towels additionally aids you to allow you to get from the suitable working out ambiance. Once you gown intended for being successful (and however being successful is setting up the workout) success can get everyone. Much more only, by means of outfitting to work out anyone place on your own while in the state of mind to successfully total your house health and fitness center workout routines.

These kinds of towels have no reason to possibly be anything at all particular, simply cozy, in addition to solely applied for your exercise. Tunes can be a further common supplement that will any kind of home fitness workout routines. Tunes is mostly viewed to be a motivator, and also efficiently utilised by lots of people to help you thrust yourself over the fence and quicker; reaching all those work out heights, and also bridging people bothersome plateaus.

Many people decide upbeat songs, a thing with a generating conquer and a quick habit to hold these stimulated, then again it is definitely your own selection of course , if classical songs can evoke the proper complement in your home gym workout routines after that of course delight in your Mozart. Watching television or examining is normally not really proposed being a diversion although accomplishing your house gym workout routines.

These are generally noticed when much more distracting after that new music, plus rather than pressuring a person trickier within your work out, telly and also ebooks have a tendency to take people from them, inducing your current cardiovascular system fee for you to lessen and you also that will free concentrate. Obviously when you have to have the television in to achieve success in your home gym workout routines subsequently by all means observe it.

Owning an simply somewhat effective exercise routine remains to be far better after that absolutely no exercise session whatsoever, plus because you will work out and about for your own personel wellbeing then you definitely may in addition like your house health club exercise routines. Complete what it takes, and now have exciting! It is your special time frame and you need to take your current home gym workout routines and really help make these individuals your own personal.

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3 Aspects of Using Home Gym Exercise Equipment

Article by Smith

No need to go to gym to get fit because you can achieve fitness with home fitness exercise equipment. First of all you have to make out what are you needs regarding your daily work out. By using Reebok Promo Code, get the latest rebook fitness equipment at affordable prices. There are three main aspects that are deciding factors when you plan to buy home gym.

Training Equipment that offer Flexibility:

While training, you want to make your body flexible. For a good warm-up, flexibility exercises are compulsory. You have to improve your joint functions and muscles by stretching prior to each workout session. Jump ropes, elastic bands should be a part of your warm-up routine. They not only make your body more flexible but also offer you a lot of fun. There is some other training equipment that has become very famous for warm-up exercise such as balance balls which improve your fitness level and give a fun start to your fitness regime.

Equipment for Aerobic Exercise:

If you want to lose pounds of weight, you should be doing exercise that involves lots of physical movements such as rowing, running and cycling. If you don’t want to get out of your home, get a heavy -duty cardio equipment which will help you get fit by burning extra calories. Exercise Steps are easy and helpful aerobic tools that allow your lose pounds without spending a fortune of money. If you want to burn even more calories, go for slightly costly Step Machine which let you burn even more calories. This fitness machine is also more compact, easy to move and perfect for frequent travelers. With Reebok Coupon Code, get these exercise equipment at discerned prices.

One of the most popular aerobic exercise equipment is a treadmill which although takes a lot of space but give you the best way to workout. You’ll find it in professional and home gyms throughout the world. Go for the one that has a strong board frame and cushioned tread with takes the pounding of the impact.

Equipment for Anaerobic Workout:

If you want to tone and strengthen your muscles, you should be doing strength building exercises by using resistance training equipment. One of the cheapest exercise equipment in this category is an exercise band which is easy to carry and provide you a complete workout. This make exercise band, highly affordable and useful. Exercise Bars are other tools for pull-ups which make your body strong. You’ll strengthen your muscles by using this equipment regularly. Those who are looking to strengthen their chest should go for Free-weights & Bench. It consists of kettle bells, barbells dumbbells, and ankle & wrist weights.

A cable set include adjustable weights, cables and cables to provide a give you a resistance workout. People use different types of equipment to tone various body parts but some of the large unit gives a complete workout. Using Promo Code allow you buy different types of exercise equipment at discounted prices.

Get in Shape At Home

Many people today are in poor physical shape and even though they want to get in shape and lose extra weight, due to personal reasons they are unable to do so. Reasons such as excessive work load or lack of time or they are not able to go to the gym can be factors that hold them back from being more healthy.

Sometimes the membership fee of the gym in your local area can be to expensive for your budget and you put off working out for when you will be in a better financial position. However, the great news is that you don’t have to worry about these factors anymore because you can now put together an amazing work out regimen without stepping out of your house!

No, this doesn’t mean that you have to spend tons of money to make a home gym or buy any expensive equipment. All you need to do is purchase a reasonably priced pull up bar and clear out some floor space.

The following are some fitness tips which you can use in order to get in shape from home:

Pull-Ups and Push-Ups

The most common and the best exercise out there is one that involves pull-ups and push-ups. These two exercises should be the backbone of your home workout regimen. They are very effective and have been showing remarkable results for decades. The best way to start exercising at home is to start with push ups and move onto pull ups with the help of pull up bars. This is not only very successful, but also very convenient for those who don’t have a lot of time for exercise.

It is an excellent choice for both beginners as well as those who are experienced with working out. This is because these two exercises require two different movements which work with two opposite muscle groups.

While push-ups affect all the muscles around the chest area, pull ups will target all the muscles in your back. Together they can help you build a sculpted upper body.

The Abdominal Muscles

A home workout routine should always include abdominal exercises as well because a workout is not complete until the abdomen muscles are targeted. In order to do this, you don’t have to buy anything, you can simply use the flexible pull up bar tool to workout your abs. You can do various abdomen exercises like leg lifts, basic crunches, reverse crunches, etc. Hanging Knee Raise is the simplest and easiest exercise in which you have to hang from the bar with your arms straight ahead and raise your knees towards your chest. Thus, these abdominal exercises can be comfortably done at home to get in shape.

Nutritious Diet

Another essential thing which you have to keep in mind when you are looking to get in shape at home is that the food you eat is healthy. Yes, you will have to avoid junk food like the plague and consume only green leafy vegetables, fresh fruits, protein rich food like fish, cereals, etc. and other food products with low calorie content, but remember low fat does not always equal low calorie!

Therefore, we conclude that it is not tough to get in shape and maintain the perfect body from the comfort of your own home. You can use the above tips to get in shape, and while they seem very simple it is important you do them consistently to start seeing results.

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Making Your Home Work Out Routine Fun

Is your home work out routine getting boring? Are you having trouble getting motivated to start a home exercise program? We all know that exercising is very healthy for our bodies, but sometimes our home work out routine becomes more of a chore than a benefit.

There are a variety of exercises you can do to that will help you achieve great results and have fun in the process. If you have children, try playing a game like tag or have some running races with them. The time you spend running around with them will burn calories and increase your heart rate. This means you will be exercising, having fun and spending time with your kids all the same time.

If you have access to a swimming pool, try running or swimming laps in the pool. This provides an excellent cardio work out, burns calories and builds your muscles all while doing something that is fun.

Sometimes adding music to your home work out routine can provide motivation.

Listening to your favorite music may be all you need to provide the motivation you need to get started or the boost of energy to keep going.

Try inviting a friend or relative to exercise with you. Having a workout partner can make the workouts seem to go faster. Your partner will also provide additional motivation and vice-versa.

If you own a stationary bike, treadmill or other home equipment, you can use them in front of the TV. Your attention will be on the TV show and not on your work out so your routine will be completed before you know it. You can also try reading a book or magazine while riding your stationary bike or walking on your treadmill.

Another method that can keep you motivated is to reward yourself for completing your workouts.

If you reach one of your work out goals, then celebrate with a healthy treat, a meal at a restaurant or some other activity that you enjoy. Try keeping a work out log. Every time you complete a work out, mark it in your log and when your reach a certain number of work outs, give yourself the reward that you promised yourself.

Just remember that there are many long term benefits to having a home work out routine. Exercising does not have to be boring. It can be fun as long as you continue to find new ways to keep it interesting. The more interesting your routine is, the more likely you will stick to it.

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Marathon Training Schedule – Don’t Leave Home and Run Without it

Article by Muhammad Azeem Ashraf

Have you heard of the Daily 16?

Retired Major General L.M. Palm of the US Marine Corps wrote the Introduction for the book, Marine Corps Daily 16 Workouts published by Villard Books of New York. In his introduction, he said that the Daily 16 lies at the core of the physical training regimen of Marine recruits who arrive at the training centers unfit and bent out of shape.

The good news: it isn’t a program that is monopolized by the Marines. The ex-General said that it can be followed by “all dedicated men and women from teenagers to senior citizens who seek to be in admirable shape.” (Villard, 1999).

There are over a million runners each year who compete in marathons. The world’s oldest marathon – the Boston Marathon – attracted about 20,000 runners this year. Registration for next year’s marathon begins September 5 – that’s less than two weeks away. Already we’re seeing a frenetic pace among trainers and runners who have big dreams and ambitious plans – a lot of that ballbusting energy is being felt in the country’s track and field centers and jogging paths right now. Do they follow a strict schedule the way the Marines do with their Cooper Exercise Program for the Jogging and Progressive Treadmill?

You bet!

Training Schedule: As Important as Marathon Itself

Without a training schedule and without a commitment to it, marathon hopefuls are like speeding race drivers with blindfolds on. There’s a method to the madness no matter how cruel and unforgiving a training schedule is. Deviate from it and you’ll be light years behind victory. It’s good to focus on the marathon event. We know some runners who also take lessons in visualization and meditation where they use imagery and imagine themselves running towards the finish line and bagging the prize. These are excellent and indispensable training aids, but adherence to your marathon training schedule takes precedence.

Why do you think the US Marine Cooper Program has it all systematically down pat? Because the generals know what they want!

Here’s a two-week extract from the 10-week rigorous schedule:

Week 1: Walk – 2.0 miles – 32 minutes – 3 times a week – 13.5 points weekly

Week 2: Walk – 3.0 miles – 48 minutes – 3 times a week – 21.7 points weekly

The idea here is to earn 61 points by the 10th week, considered excellent for aerobic fitness. A training schedule, therefore, is synonymous to goal-setting. You write down your goals for the future and draw up a time frame for each goal, including specific steps. That’s the logic of the training schedule.

Whether you’re aiming for the half or full marathon, you know what the experts say about “too much too soon.” This is one reason why a marathon training schedule is mandatory. It paces you, breaks you in, and decides when you can transition into higher and more difficult tasks. Call it whatever you want, but your schedule is your compass, your GPS, your PDA. Turn your back from it and you become rudderless.

Training Schedule: Core Concepts

Count yourself lucky if you have a running coach who has extensive marathon experience. Listen to him attentively because his gut instincts will tell him what kind of training schedule is appropriate for your fitness level. Trainers and coaches have a whole slew of training schedules that they design based on a wealth of knowledge from marathon records and performance sheets.

Your training schedule will take into account certain concepts such as:

Long runs.

They get you closer to that much coveted finish line. If you haven’t run for a long time or are accustomed to running only a mile a day, doing 20-mile runs in your first week of training is a recipe for failure. Core concept: build it up slowly.

Pace yourself.

Ordinary mortals can run 26 miles provided they run at the correct pace. Core concept: transition. Start with slow runs then go for faster runs.

M is for mileage. Do not aim for megamiles during your first week. Core concept: don’t burnout!

Rest. Leave ample time for rest days. They re-charge you; this is why some marathon coaches insist that rest days are the second most important component of training. Core concept: give your heart and muscles a break!

Cross-training. It’s not all about running. It’s about other activities that will help you build endurance and stamina. Core concept: avoid injury!

Taper off. Some compulsive runners think they should train up to the night before the marathon. Experienced coaches encourage runners to scale back during the two weeks preceding the marathon.

Core concept: recover!

These are a few components (out of the many) that will be incorporated into your training schedule by your training coach. Remember, though, that while the perfect schedule mainly focuses on the physical routine, it should also integrate diet considerations and hydration requirements.

Treat your training schedule as a sacred guidepost. When marathon day comes, you’ll thank your lucky stars for it.

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