by Paula (Clean Eating Expert)
14. April 2011 16:33
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There are some basic plyometric (jump training) moves that can help you increase your cardio base, and they can be done at home, while traveling for work, or on vacation. Just make sure you are wearing quality, supportive shoes. Jump training can be taxing on your joints, so if you have an exercising injury or pain, please get an ok from your physician first.
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Try doing each exercise from 30-60 seconds, each with 30s seconds downtime. Do 3-4 rotations. Rest briefly (but don’t let your heart rate go to low down) and do it again. The rotation can be done as
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1. Butt Kick
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2. High Knee jog in place
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3. Jumping Jacks
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4. Squat Jumps
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5. Tire (jump side-diagonal to other side and back)
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Plyometrics explosive movements demand that your muscles contract repetitively. This builds strength, power, and agility. It increases heart-rate quickly, so a solid exercise base is recommended.
Wednesday 04/13/11 Workout Diary-
strength train- gym- legs
leg press-100lb
rotary calf- 20 lb
leg curl- 30 lb
leg extention- 10lb
adductor- 30l
abductor- 30 lb
04/13/11- Wednesday Eating Diary:
Day A
7 am- 4 egg whites (67 cal)
2 oz. oatmeal ( dry weight) (221 cal)
11 am- protein shake (160 cal)
2 p.m.- 3 oz cod (144 cal)
3 oz brown rice ( 101 cal)
8 oz green vegetables ( raw or steamed) (88 cal)
1/2 tsp uda or flax oil ( 65 cal)
no calorie or reduced sugar diabetic salad dressing
6 p.m.- 3 oz turkey breast (149 cal)
3 oz potatoes ( boiled in skin) (64 oz)
8 oz green vegetables ( raw or steamed ) (88 cal)
8 p.m.-3 oz. Halibut (broiled) (145 cal)
3 oz beans, Lima (frozen) (104 cal)
8 oz greens (assorted) ( 88 cal)
1/2 tsp Uda's or flax oil ( 65 cal)
TOTAL CALORIES: 1551
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