Are You Fit for Adventure? 3 Simple Workouts to do Anywhere.
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We adventurers often daydream of climbing rugged peaks, swimming in pristine high alpine lakes, traversing across blue-green glaciers, or trekking along rugged ridgelines with dramatic views … while we’re sitting at our desk eating donuts. Do you feel like reaching for your next adventure is just making your arms sore?
No gym? No excuse. No weights? No worries. You can do these exercises in your birthday suit on your kitchen floor (although that is not recommended).
Start by gauging your base level fitness with the three tests below, and focus on achieving the listed benchmarks in about a month.
The 3-Minute Step Test
Use this test to assess both recovery ability and muscular endurance in the legs. You’ll need a stopwatch, a 12-inch box, and a metronome. (Don’t have a metronome? Find one online or download one of several apps.) The idea is to step on and off the box, switching legs each step and keeping a regular pace for the entire three minutes. You’ll want to record your beginning heart rate, the total number of steps, and your heart rate one minute after the end of the test.The Push-Up/Squat Challenge
This is Bechtel’s personal favorite. There’s no timing, just keeping track of reps. Start by doing a push-up—the real kind. This means straight arms down to chest touching the floor. If you can’t do one this way, start with knee push-ups. Do one rep, then stand up and do a full squat. Then, drop for two push-ups followed by two squats. Continue this pattern, without rest, until you fail to execute a rep or need to take a break. Make sure you note the exact details of your push-ups (strict, knee, etc.) and squats.The 5K Test
Get on a treadmill and cover a 5K as fast as you can. Sounds easy, right? Let’s do it at a 5 percent grade. This will give your legs a better idea of what you’re up against on a mountain. Run or walk or do a combination of both. Then do it with a 10-20 pound backpack.One-Month Benchmarks:
• You should be able to take a step about every two seconds.
• You should be able to hit 6-7 on the Push-Up/Squat Challenge. Already there? Improve your number over the next month.
• You should be comfortable carrying a light 10-20 pound pack for 4-5 miles on uneven terrain, that should be about right.
• You should be comfortable exercising 2-3 days in a row.Stay tuned for your next workout in a month!
Metronomes can be found here:
http://www.metronomeonline.com/
http://www.webmetronome.com/What is a metronome?
http://en.wikipedia.org/wiki/Metronome
Now about the benchmarks, I can now do a RPM of 75 with the steps. I will be working to increase that.
I have hit a benchmark of 30 Push-Up/Squat Challenge. I will be working to increase that too.
I have not tried the 10-20 pound pack carrying, but I do 10 kms on an average everyday on the treadmill.
I exercise 5 days a week!Share yours/Showoff! 😉 :p
Another interesting and important subject from Ahmed Bhai :ymapplause:
I would like to post here a small brief about a simple but very effective workout, which requires no machines or equipment 😮 “Your body is the best tool” 🙂 I am talking about none other than “PLANK”. Most of us may be aware about Plank, still a quick recall will be useful.What is Plank
The plank exercise ranked number 10 in the ACE study and is a great way to build endurance in both the abs and back, as well as the stabilizer muscles. This move is also great for building strength for pushups, an exercise that requires quite a bit of core strength. Plank can be tried to determine your body strength. During earlier days, US army use to practice plank as a basic physical test for recruits. If you can do Plank for 3 minutes, you are physically balanced and more or less strong. Its very easy to learn practice Plank and anybody can gradually reach the pass level of 3 minutes by regular practice.Benefits of Plank
Plank exercises are a popular element of isometric training, which involves contracting your muscles against stationary resistance. Isometric exercises are common for injury rehabilitation or reconditioning. Plank can help you get past strength-training plateaus and improve energy transference between your upper body and lower body. Plank benefit multiple elements of physical fitness and your general well-being.Strength
The plank exercise helps strengthen midsection, upper-body and lower-body muscles along the front of your body. Planks also strengthen inner core muscles that support your joints. The rectus abdominis and transverse abdominis that form your outer and inner abdominal muscles, respectively, are primary supporters during plank exercises.Flexibility
Plank exercises help increase flexibility in posterior muscle groups throughout your body. Your shoulder girdle expands and stretches various muscles around your shoulders, collarbone and shoulder blades. Pressing the front of your thighs upward and lengthening your legs as much as possible stretches the hamstrings that form the back of your thighs. Plank exercises also stretch the arches of your feet as your toes hyperextend to support your weight.Aesthetic
Plank exercises have aesthetic benefits that can enhance your appearance by improving posture. Planks activate core muscles, including the transverse abdominis and iliopsoas, which stabilize your spine and hips. Plank exercises help prevent or reverse postural deficiencies, including lordosis and posterior pelvic tilt.Mental
Plank exercises might provide mental benefits that improve your mood. Plank exercises stretch muscles that commonly stiffen throughout the day and contribute to stress. Plank exercises might also help to suppress anxiety. Symptoms of depression may improve if you perform plank exercises.How to Do the Plank Exercise
Plank exercise is one of the top ten abdominal exercises. This exercise is a great way to flatten your stomach, strengthen your core and improve the endurance of your back and stomach muscles. By strengthening your core, you will strengthen your hips and pelvic floor. Having a strong core, stomach and back muscles will lead to improved posture and may help prevent injuries. The only equipment that you need for the plank exercise is your own body and enough floor space to lie down on. To do the plank exercise correctly, complete the following steps:Lie Flat on the Floor
Rest your body on your forearms with your palms flat on the floor. Double check that your shoulders are aligned directly over your elbows. Make sure that your legs are straight behind you with your ankles, knees and thighs touching.Perform A Push Up
In a push-up motion, raise your body off the floor, supporting your weight on your forearms and your toes. You should have a straight line from your feet to your head. For comfort, you can rotate your elbows to a 45 degree angle and clasp your palms together in the center. Make sure that your back is flat and your head, neck and spine are in a straight line.Tighten Your Abs Muscles
Keep your abdominal muscles engaged and do not let your stomach drop or allow for your hips to rise up. To avoid letting your hips or buttock rise up, tilt your pelvis towards the floor. Remember to breath. Take slow inhales and exhale steadily.Hold It
To begin, hold this position for 20 seconds. As time goes on while you are in the plank position, you may notice your stomach beginning to drop or your hips rising. To avoid this, remain aware of your position and keep your abs engaged, working to keep your body in a straight line. Repeat 3-5 times.Variations
To make it easier: Lower your knees to the ground, so instead of balancing on your toes you are in a modified plank position with your lower body supported by your knees.
To make it harder: As you advance, aim to hold the plank 10 seconds longer each time until you reach 60 seconds.
Challenging alterations: While in the plank position, lift one leg straight up in the air. This will force your core to compensate for the shift in balance. This will further challenge and strengthen your core muscles.Challenging alterations
Once you have mastered the plank, consider doing a side plank. Instead of supporting yourself on both forearms, you will start the plank while laying on your right side. Rise up and support your body on your right forearm. Your feet, knees and thighs will be stacked one on top of the other. In addition to strengthening your core, this move also helps work your oblique muscles. Repeat on the left side.Hope this video will be helpful for those who are serious about Plank 🙂
[media]http://www.youtube.com/watch?v=5yINhpMNPfY[/media]
GM Diet
GM Diet Program is a simple and scientific Weight Loss Diet Program introduced by General Motors for their employees and dependents, hence the program is well known as “GM Diet Program“. I can guarantee this program as I could reduce 5kgs in 7 days by strictly following this diet program.
Weight Loss Diet Program
This program was developed in conjunction with a grant from U.S. Department of Agriculture and the Food and Drug Administration. It was field tested at the Johns Hopkins Research Centre and was approved for distribution by the Board of Directors, This program is designed for a target weight loss of 10-17 lbs per week. It will also improve your attitudes and emotions because of its cleansing systematic effects.THE EFFECTIVENESS OF THIS SEVEN DAY PLAN IS THAT THE FOOD EATEN BURNS MORE CALORIES THAN THEY GIVE TO THE BODY IN CALORIC VALUE.
This plan can be used as often as you like without any fear of complications. It is designed to flush your system of impurities and give you a feeling of well being. After seven days you will begin to feel lighter because you will be lighter by at least 10 lbs. You will have an abundance of energy and an improved disposition. During the first seven days you must abstain from alcohol. You must drink 10 glasses of water each day.
Day One
All fruits except bananas. Your first day will consist of all the fruits you want. It is strongly suggested that you consume lots of melons the first day. Especially watermelon and a loupe. If you limit your fruit consumption to melons, your chances of losing 3 lbs. on first day are very good.Day Two
All vegetables. You are encouraged to eat until you are stuffed with all the raw or cooked vegetables of your choice. There is no limit on the amount or type. For your complex carbohydrate, you will start day two with a large baked potato for breakfast. You may top the potato with one pat of butter.Day Three
A mixture of fruits and vegetables of your choice. Any amount, any quantity. No bananas yet. No potatoes today.Day Four
Bananas and milk. Today you will eat as many as eight bananas and drink three glasses of milk. This will be combined with the special soup which may be eaten in limited quantities.Day Five
Today is feast day. You will eat Milk Products (Curd, Cheese, Paneer) or Beef and tomatoes. Eat two 10 oz. portions of milk products or lean beef (Hamburger is OK). Combine this with six whole tomatoes. On day five you must increase your water intake by one quarter. This is to cleanse your system of the uric acid you will be producing.Day Six
Milk Products (Curd, Cheese, Paneer) or Beef and vegetables. Today you may eat an unlimited amount of milk products or beef and vegetables. Eat to your hearts content.Day Seven
Today your food intake will consist of brown rice (variety of wheat), fruit juices and all the vegetables you care to consume.Tomorrow morning you will be 10-17 lbs. lighter than one week ago. If you desire further weight loss, repeat the program again. You may repeat this program as often as you like, however, it is suggested that you are allowed two glasses of white wine in addition to the instructions on the program. You may substitute champagne for white wine. Under no circumstances are you to drink any other alcoholic beverages with the exception of beer which is allowed. Any liquor (bourbon, vodka, rum) is forbidden. Cream drinks are especially forbidden. You may have an occasional cordial such as creme de menthe or schnapps, but you must always limit yourself to two drinks. If you wine, drink only wine that day. If you have beer, drink only beer that day, etc. Alcohol adds empty calories to your diet. However, after the first week it will help your digestion and settle your stomach.
Wonder Soup
The following soup is intended as a supplement to your diet. It can be eaten any time of the day in virtually unlimited quantities. You are encouraged to consume large quantities of this soup.
28 oz, Water, 6 Large Onions, 2 Green Peppers, Whole Tomatoes (fresh or canned), 1 Head Cabbage, 1 Bunch Celery, 4 Envelopes Lipton Onion Soup Mix, Herbs and Flavouring as desired.Additional Comments
Vegetables as may be taken in the form of a salad if desired. No dressing except malt, white or wine vinegar, squeezed lemon, garlic, herbs. No more than one tea spoon of oil.You have been given a recipe for the WONDER SOUP which can be eaten in unlimited quantities. This soup is a supplement while you are on the program and it should be a pleasure to eat. Not everyone likes cabbage, green peppers, calory etc. This recipe is not inflexible. You may substitute vegetables according to your taste. You may add any vegetables you like: asparagus, peas, corn, turnips, green beans, cauliflower, etc. Try to stay away from beans (lima, pinto, kidney, etc.), however, because they tend to be high in calories even though they are very good for you.
Beverages you may consume while on the program:
Water (flavored with lemon/lime if desired).
Club Soda is OK.
Black Coffee. No cream or cream substitute. No sugar or sweetness.
Black Tea = Herb or Leaf.
Absolutely nothing else except the fruit juices which are part of day seven. No fruit juices before day seven.How and Why It Works
Day One you are preparing your system for the upcoming programme. Your only source of nutrition is fresh or canned fruits. Fruits are nature’s perfect food. They provide everything you could possibly want to sustain life except total balance and variety.Day Two starts with a fix of complex carbo-hydrates coupled with an oil dose. This is taken in the morning for energy and balance. The rest of day two consists of vegetables which are virtually calorie free and provide essential nutrients and fibre.
Day Three eliminates the potato because you get your carbohydrates from the fruits. You system is now prepared to start burning excess pounds. You will still have cravings which should start to diminish by day four.
Day Four, bananas, milk and soup sound the strangest and least desirable. You’re in for a surprise. You probably will not eat all the bananas allowed. But they are there for the potassium you have lost and the sodium you may have missed the past three days. You will notice a definite loss of desire for sweets. You will be surprised how easy this day will go.
Day Five, Milk Products or Beef and tomatoes. The milk products or beef is for iron and proteins, the tomatoes are for digestion and fibre. Lots and lots of water purifies your system. You should notice colourless urine today. Your allowance calls for the equivalent of five “quarter ponders”. Do not feel you have to eat all this beef or milk products but you must eat the six tomatoes.
Day Six is similar to day five, Iron and proteins from milk products or beef, Vitamins and fibre from vegetables. By now your system is in a total weight loss inclination. There should be a noticeable difference in the way you look today, compared to day one.
Day Seven finished off the program like a good cigar used to finish off Victorian meals, except much healthier. You have your system under control and it should thank you for the flushing and cleaning you just gave it.
Hints:-
Your craving for regular food will diminish by the end of the second day.
You will never feel tired during this program.
Never make yourself feel hungry. As this diet program doesn’t restrict the quantity of food intake, eat the permitted as much as you can on regular intervals.
You are permitted to use any kind of spices and salt for flavor, but in limited quantities.
Should ensure to stay away from Oil,Sugar,Alcohol and any other food stuff which are not included in this program.
If you can restrict yourselves to melons on the first day the result will be amazing.
You need to maintain a healthy diet on completion of this program or else will regain the reduced weight in no time.“HEALTH IS WEALTH” So Please Take Care Of Your Health!!!
Tiger Interesting :thanks: … And specially Today my weight has decreased towards Hundred 😀 😀 😀
Well result will updated Soon
Thank you for the valuable Inputs :thanks: :thanks: :thanks:
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