IronBoomer    A Guide to a Healthy, Active, and Fit Lifestyle    by IRONGEEZER

QUICK TIPS  Go lean with protein. Eat lean or low fat meat, chicken, turkey, and fish. Try dry beans and peas as your lean protein.  Enjoy pinto or kidney beans on a salad or a hearty split pea or lentil soup for extra protein and fiber.  Toss salad with salad olive oil and flavored vinegar.  Try thin slices of avocado on a sandwich or sprinkle some nuts on a salad. “Skip buffets. Skip seconds. Skip added salt. Skip added sugar. Skip solid fat. Skip soda. Skip skin on poultry. Skip Rope!”

"Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it." Plato

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On DVD: Living Is Winning (2008) In the calm, cold water of Mirror Lake, the starting gun for Ironman Lake Placid is ready to fire. Andrew 'Drew' Johnston floats, waiting to battle competitors from all over the world as they swim over, under, and around each other on a quest to qualify for the Ford Ironman World Championship. But for Drew, a different struggle weighs heavily on his mind and in his heart. In 2004, a recurring leg injury forced his withdrawal with 10 miles left in this race, something he never imagined possible. This injury led to a frightening diagnosis of Leukemia (CML). One year later, after the oral chemo Gleevac put his disease in remission, Drew began competing at an elite level again, and winning. But he had unfinished business, and his emotional return to Lake Placid serves as the backbone of this film. Throughout the grueling 2.4 mile swim, 112 mile bike, and 26.2 mile run, Drew retells his inspirational life story. From his introduction to cycling and early struggles with triathlon to his diagnosis and successful comeback at the famous Ford Ironman World Championship in Kailua-Kona, Drew's story is one of strength, determination, love, family and friendship. Surprisingly funny interviews with family and friends provide more than the usual glimpse into the world of an elite athlete. And with every stroke, pedal, and step Drew takes, you not only root for him, you cheer for what he believes in - a nothing is impossible attitude and a day-to-day appreciation of life. Andrew Johnston overcomes the odds to challenge himself and to inspire others to live life to its fullest. He proves that our only limitations are the ones we set for ourselves. Written by Linda Burns and Jeff Keating.

The Iron Distance Marathon - How to train to run 26.2 Miles after swimming 2.4 miles and bicycling 112 - This plan will be posted here thru 2011, refer to it as often as you like.   The theory of marathon training has changed dramatically in the last few years. The high mileage, periodization approach of the last 50 years has given way to the low mileage, high quality, pace specific workouts. In the “old day’, the typical marathon program consisted of running 6 to 7 days a week, a base training period of LSD (Long Slow Distance), then more specific intervals, and finally the taper or sharpening period. Weekly running mileage was in the 80 to 100 miles and the infamous “doubles” (running twice a day) were in vogue for the true hard core marathoner. The current marathon training theory now limits running to just three key workouts per week with cross training on the non-running days. This approach is ideal for Ironman marathon training.   The basic concept behind the “new” form of training is optimize your running efficiency, and train your body to run your “goal “ pace even when you are tired.   Intervals and Tempo runs are used to improve running efficiency, and the Long Run is used to “lock in” your goal marathon pace in order to maintain the pace over the last 6 to 8 miles.   The Furman Institute of Running and Scientific Training has an excellent summary of the optimal marathon training. I will briefly summarize their approach, but strongly recommend you visit their web site at www.furman.edu/FIRST/fmtp.htm. After summarizing their approach for running an all out marathon , I will suggest a few modifications to adapt the plan to the Ironman Marathon. The FIRST program consists of three key workouts per week, Intervals, Tempo Run, and the Long Run. The two critical pieces of information you need however to develop a training program are your all out 10 K pace, and goal marathon pace. The all out 10 K pace is a proxy for your Lactic Threshold (LT) or Anaerobic threshold pace.   Intervals: 1 X week.   Pace should be 30 to 45 seconds per mile faster than your 10 K mile/LT mile pace. Intervals distance should be between 400 Meters to 1500 Meters. The optimal interval workouts appear to be 6 X 800 meters with a 1:30 to 2 Minute recovery. A sample workout would be as follows. If your all out 10 K were 43 minutes, your mile pace would be a 7 minutes per mile pace. It is important to run faster than Lactic Threshold or 10K pace, so your goal pace for each 800 meter would be 3:15 (or a 6:30 per mile pace). Recovery should be sufficient for the heart rate to drop down to 70% of your LT heart rate (1 ½ to 2 minutes).   Tempo Run: 1 X Week   Distances consist of longer runs (2-4 miles) at your 10 K/LT mile pace plus 15 to 30 seconds SLOWER than 10 K pace. To use the example above, a sample workout would be a 2 mile warm up at an easy pace 8:30 to 9:00 per mile pace , then 3 miles at a 7:15 to 7:30 per mile pace., followed by a 1 miles warm down.   Although this run is slower than your lactic threshold, it is still far better to do a shorter tempo run than to do a longer non specific run (8-10 miles) to log some miles.   Long Run: 16 miles up to 22 Miles 1 X Week   The key to the long run is NOT to slog it out. A portion of the long run must be done at your marathon goal pace. The key is run far enough and long enough to work on your goal pace, but not so hard and long as to cause residual fatigue so that you can not do the Interval and Tempo runs. The optimal approach is to “negative split” your Runs, so that the second half is FASTER than the 1st half. For instance if your goal all out marathon pace were 8 minutes per mile, a typical 20 mile run would consist of the 1st 10 miles at 8:30 per mile pace, then the 2nd 10 miles would be at your goal pace of 8 minutes per mile or slightly faster. This is teaching your body to hold the race pace even when it is tired.   Since the key is to run a portion a substantial of your long run at race pace, it is best to alternate distances each week. For instance one week may be just 15 miles at race pace, the next week may be 20 miles with 10 miles at race pace. Again, you will have to judge the residual fatigue to determine how many long runs per month you can handle. A faster pace is more important than “slogging” out the miles.   Ironman Marathon Training:   OK this is all well and good for an ALL OUT Marathon, what about the Ironman Marathon.   Clearly the Interval and Tempo runs as outlined are perfect for Ironman marathon training, since improved running efficiency will pay big dividends in the Ironman marathon. Put simply, a 15 seconds faster per mile at your Lactic Threshold, equals 7 minutes over the marathon distance.   However, the long run should be altered in two ways. First the long run should be run the day after your long bike ride (4 to 6 hours). You need to train your body to push the pace even when it is fatigued off the bike. Secondly the long run should basically be run at your GOAL Ironman marathon pace , instead of Goal ALL OUT marathon pace.   Again, to use the above example, if your goal Ironman pace is 8:30 per mile, instead of 8 minutes per mile for the all out marathon, then you should try to run the long run at an 8:30 per mile pace. Also you should start out at 16 miles and build up to 22 miles prior to 4 weeks to your Ironman event. Similar to the all out marathon training , you should try to “negative split” your long run. For instance, for a 20 mile run, the first 10 miles may be at 9 minutes per mile and the 2nd 10 miles at 8:30 per mile. Also you may alternate your distances so that every 3rd week you are building the run up to 22 miles and the other weeks may be limited to just 15 miles at goal Ironman Marathon pace, so that the residual fatigue is not as great.   The Transition Run:   The only other modifications to the FIRST program is the Transition Run –after your long ride. The Transition run should be 4 to 6 miles run immediately after finishing a 4 to 5 hour ride. The first mile should be at your Goal Ironman marathon pace , then try to increase your pace by 15 seconds per mile. For instance if your goal Ironman marathon pace is 8:30 per mile, then the first mile would be at 8:30, the second mile at 8:15, the 3rd mile at 8:00, the 4th and final mile at 7:45. This is training your body –even though it is tired after 5 hours on the bike- to start turning over the legs and to push the pace as opposed to just slogging through the miles.   Summary: So there you have it: 4 Key Running Workouts per Week   The key to the Ironman Marathon is to make every running mile count. Train to improve running efficiency by running close to your lactic threshold and train to “lock in” your goal Ironman marathon pace by training at your goal pace when you are tired. Less is more. Anything else is a waste of time, and worse, may actually be training your body to run slower instead of faster   1) Intervals: 1 X Week at 20-30 Seconds per mile faster than your 10 K pace or Lactic Threshold pace. Distances 12 X 400, 6 X 800, 3 X 1500 Recovery jog of 1 ½ to 3 minutes   2) Tempo Run: 1 X Week at 15 to 30 seconds per miles SLOWER than 10 K/LT mile pace Distances 1 X 2-4 miles   3) Transition Run: 1 X Week at Goal Ironman marathon pace decreasing to Goal all out marathon pace or aster. 4 to 6 Miles   4) Long Run: 2 X Month 20 -22 miles 1st Half at 30 seconds SLOWER than goal Ironman Marathon pace., 2nd Half at Goal Ironman marathon pace. 2 X Month 15 to 16 Miles at Goal Ironman Marathon pace. Good luck and good racing. See you in Kona. Source: Kevin Moats - Ironman Champion

70.3 Half Iron Distance Training Plan Before starting this 12 week training plan, we were working out six days per week. Our physical conditioning was at a level where we could swim 4000 yards or more without stopping, bike 100 or more miles per day, and complete a 26.2 mile marathon.  This plan is a record of what the "Irongeezer & "Irongeezelle" did. We are not recommending that you follow this plan. Your plan is up to you, your doctor, and your coach. If you are having trouble completing a week, just repeat it until you feel you are up to speed. This plan will be posted here thru 2011, refer to it as often as you like. Tell a friend, free & no sign in.   Week Swim yds Bike mls Run mls Walk mls Weights minutes 1 5200 90 14 6 :80 2 6000 100 14 0 :65 3 6500 94 15 3 :30 4 6500 112 15 4 :70 5 8500 130 17 5 :50 6 4500 80 26 5 :30 7 7500 200 14 0 :20 8 8200 105 21 5 :30 9 6600 90 9 5 :15 10 2500 56 10 5 :15 11 1000 15 4 2 :00 Race  2100 56 13.1       Always clear your exercise program with your doctor.

140.6 full Ironman The chart below shows what we did the final 16 weeks leading up to a 140.6 full ironman distance race. Week Swim yds Bike mls Run mls Walk mls Weights minutes 1 8500 155* 18 3 :10 2 10000 100 5 6 :00 3 3500 30 19 5 :15 4 7200* 100 16 12 :40 5 3500 80 10 6 :30 6 4500 196 18 4 :30 7 5000 140* 32 2 :00 8 6500 197 26 0 :30 9 4800 35 16 8 :10 10 10500* 160 16 10 :20 11 6500 156 25 8 :10 12 9000* 105 12 4 :40 13 6000 145* 8 2 :30 14 3200 75 10 0 :25 15 1000 35 3 0 :00 Race 4200 112 26.2 0 0 Swim * = Swam 4000 or more yards without stopping during that week. Bike * = Cycled 100 or more miles in a day that week. Weights = Minutes are "net" time working out. Weights also includes cross-training such as sit-ups. Before starting this 16 week training plan, our physical conditioning was at a level where we could swim 4000 yards or more without stopping, bike 100 or more miles per day, and complete a 26.2 mile marathon. We start our 140.6 training about six months prior the race day. All training is done using a heart rate monitor. Most training is done at an aerobic level. This plan is a record of what the "Irongeezer & "Irongeezelle" did. We are not recommending that you follow this plan. Your training plan is up to you, your doctor, and your coach. This table will be posted thru 2011, refer to it as often as you like.

•Half Ironman-distance Swim = 1900m - 1.2 MILES •Brain Work: 1900m swim as a steady, sustainable, non-stop effort. Your total time should go down as you get fitter; you might also find your time stays the same but you feel stronger at the end of the swim, an indicator of increased technique proficiency. Over time, add 100m to 300m to these swims until the full distance is covered. •Race Simulation: 1900m swim with varied efforts to simulate the early, mid, and late portions of the race. The first 50 strokes at a moderate to high level, the mid-portion at a moderate, sustainable level, and the closing section at a moderate to moderately higher level (not as fast as the first 50 strokes). At the end of this swim, check your heart rate; check it again at 30, 60, and 90 seconds. As you get fitter, heart rate should go down faster and/or your total swim time will get faster. •Technique Golf: Swim 10x 25m (or 50m) with: 15s-30s rest, count strokes for each length. Add stroke count and time n seconds. Aim to decrease total for each 25 (or 50) within a workout and over the weeks. •Sustainable Pace: The 50-50 workout. Divide the race distance into two parts (2x 950m). Swim segment at an easy to moderate effort, an effort that results in a time slower than segment two. Rest for 60s and check your heart rate at 0s, 20s, and 40s. If it is not going down, continue resting and re-checking every 20s until it starts to go down, then wait an additional 20s. Swim segment two at a moderate effort that results in a time faster than segment one. The pace for segment one should be consistent throughout that segment; the pace for segment two should be consistent throughout that segment. As you gain fitness, attempt to make the time (and pace) for each segment equal without slowing down the time for the second segment, then attempt to decrease the rest between segments. Don't try to do both at the same time, focus on increasing the pace for segment one first. Once the speed for segment one is about the same as segment two, you should be able to decrease rest between segments. Remember to use the heart rate check every 20s. •Hold a Pace: 10x 50m (or 10x 25m, 10x 75m, 10x 100m, 10x 150m, or 10x 200m; looking for a total time of about 20m), with 10s rest, at the fastest possible even pace. These should all be the same speed, with the goal of feeling like you might be able to do one or two more once you finish the set, but you could not do more. At the end of this swim, check your heart rate; check it again at 30s, 60s, and 90s. As you get fitter, heart rate should go down faster and/or your total swim time will get faster. •Count-down: swim 1900m as a 550, 450, 350, 250, 150, 100, 50; rest 10s to 20s between each segment. Aim to go faster as the segments get shorter. Over time, aim to decrease total swim time. •Hard-Easy-Hard: All of the repeats in this set should be the same distance. Swim 4x 25m at a fast, almost un-sustainable speed (or 4x 50, 4x 75, 4x 100, 4x 125, or 4x 150; looking for a total time of about 9-10 minutes for the 4 swims including rest), 2x 25m very easy focusing on technique (or 4x 50, 4x 75, 4x 100, 4x 125, or 4x 150; looking for a total time of about 6 minutes), and 4x 25m at a fast, almost un-sustainable speed (or 4x 50, 4x 75, 4x 100, 4x 125, or 4x 150; again looking for a total time of about 9-10 minutes) all on 20s-30s rest. At the end of this set, check your heart rate; check it again at 30s, 60s, and 90s. As you get fitter, your fast times should get faster, your speed fall-off between repeats will decrease, and your heart rate should go down faster. How often, and how fast, should you swim these workouts? Click here to read the the specifics on swimming speeds and the frequncy of doing these swim workout sets. Source: Swimplan.com

KONA •Ironman-distance Swim = 3800m  - 2.4 MILES •Brain Work: 3800m swim as a steady, sustainable, non-stop effort. Your total time should go down as you get fitter; you might also find your time stays the same but you feel stronger at the end of the swim, an indicator of increased technique proficiency. Initially, non-stop efforts of shorter distances should be preformed. Over time, add 100m to 300m to these swims until the full distance is covered. •Race Simulation: 3800m swim with varied efforts to simulate the early, mid, and late portions of the race. The first 50 strokes at a moderate to high level, the mid-portion at a moderate, sustainable level, and the closing section at a moderate to moderately higher level (not as fast as the first 50 strokes). At the end of this swim, check your heart rate; check it again at 30, 60, and 90 seconds. As you get fitter, heart rate should go down faster and/or your total swim time will get faster. •Technique Golf: Swim 10x 25m (or 50m) with: 15-30s rest, count strokes each length. Add stroke count and time in seconds. Decrease total for each 25 (or 50) within a workout and over the weeks. •Sustainable Pace: The 50-50 workout. Divide the race distance into two parts (2x 1900m). Swim part one at an easy to moderate effort, an effort that results in a time slower than part two. Rest for 60s and check your heart rate at 0s, 20s, and 40s. If it is not going down, continue resting and re-checking every 20s until it starts to go down, then wait an additional 20s. Swim part two at a moderate effort that results in a time faster than part one. The pace for part one should be consistent throughout that part; the pace for part two should be consistent throughout that segment. As you gain fitness, attempt to make the time (and pace) for each part equal without slowing down the time for the second segment, then attempt to decrease the rest between segments. Don't try to do both at the same time, focus on increasing the pace for segment one first. Once the speed for segment one is about the same as segment two, you should be able to decrease rest between segments. Remember to use the heart rate check every 20s. •Hold a Pace: 10x 50m (or 10x 25m, 10x 75m, 10x 100m, 10x 150m, or 10x 200m; looking for a total time of about 20m), with 10s rest, at the fastest possible even pace. These should all be the same speed, with the goal of feeling like you might be able to do one or two more once you finish the set, but you could not do more. At the end of this swim, check your heart rate; check it again at 30s, 60s, and 90s. As you get fitter, heart rate should go down faster and/or your total swim time will get faster. •Count-down: swim a 900, 800, 600, 500, 400, 300, 200, 100; rest 10s to 20s between each segment. Aim to go faster as the segments get shorter. Over time, aim to decrease total swim time. •Hard-Easy-Hard: All of the repeats in this set should be the same distance. Swim 4x 25m at a fast, almost un-sustainable speed (or 4x 50, 4x 75, 4x 100, 4x 125, or 4x 150; looking for a total time of about 9-10 minutes for the 4 swims including rest), 2x 25m very easy focusing on technique (or 4x 50, 4x 75, 4x 100, 4x 125, or 4x 150; looking for a total time of about 6 minutes), and 4x 25m at a fast, almost un-sustainable speed (or 4x 50, 4x 75, 4x 100, 4x 125, or 4x 150; again looking for a total time of about 9-10 minutes) all on 20s-30s rest. At the end of this set, check your heart rate; check it again at 30s, 60s, and 90s. As you get fitter, your fast times should get faster, your speed fall-off between repeats will decrease, and your heart rate should go down faster. How often, and how fast, should you swim these workouts? Click here to read the the specifics on swimming speeds and the frequncy of doing these swim workout sets. Source: Swimplan

2.4 MILES - CLIFF @ IM KONA "THAT'S A LONG WAY!" Open Water Swimming. By Tatjana Eggink Lakes, Rivers, Ocean ”The water is your friend.  You don't have to fight with water, just share the same spirit as the water, and it will help you move.”  Alexander Popov Fears and Anxieties: They are natural. Admit them. Learn to overcome them. Identify: What is my fear? 1. The Madding Crowd 2. Murky water – What no lane lines? 3. The Food Chain. 4. The Unknown. 5. Water quality. 6. Water and weather conditions. 7. Temperature, waves, surf. Why? Because it is all so different than on land or the pool. What Happens?  Any fear or anxiety may lead hyperventilating at the start of the race. Breathing – breathing while swimming is usually the most difficult part of swimming technique. The breathing stroke, even in the pool, is the worst stroke. Technique, the ability to bi-laterally breathe and practice for open water swimming in the pool, if open water practice is impossible or impractical, will provide the skills necessary to breath properly and avoid hyperventilating due to anxiety. Pool Drills for Tri-Specific Open Water Swimming: 1. Get in the pool with a bunch of mates and share a lane. Practice following each other (drafting is legal).  Variation: Swim shoulder to shoulder. 2. Simulate wetsuit swimming – use a pull buoy to give yourself horizontal body position. 3. Get in the deep end where there are no lane lines, if possible, and make sure there are no divers – swim in circles there with out touching the walls. 4. Instead of pushing off hard, push off softly, or turn before the wall – there is no wall in the open water. 5. Do push-ups on the pool deck, then swim race pace for 50 yards. Hop on deck, repeat. Pay attention to your fatigue level and heart rate, please when doing this. 6. Get in the pool. Tread water, pretending you are at the start of your in water start race, then start as fast as your fastest pace for 50 yards, then settle down into a comfortable pace you can maintain. 7. Practice bi-lateral breathing. 8. Practice rolling over on your back to adjust your goggles. 9. Close your eyes while swimming the length of the pool. Do this in a lane by yourself. 10. Learn to sight while breathing. 11. Heads-up swimming – like the old Tarzan films. 12. Play water polo. 13. Serpentine swim with others. 14. Visualize your swim in the open water. 15. Practice swimming with the wetsuit in the pool. 16. Swim the distance of your race, straight-through, no breaks, - even go over-distance. The Goal: Relaxation! The ability to swim long distances and remain relaxed is a key to triathlon swimming.  Unlike competitive swimming in a pool, you will need to learn to conserve  energy and relax during your swim. When you finish the swim, you should feel race ready, not frazzled, exhausted or spent. You should feel warmed-up and ready for the bike. Equipment for Open Water Swimming: If the event is wetsuit legal, swim with the wetsuit…no discussion on this point. The best triathlete swimmers do this. Up to and including 78 degrees F. >78, but<84 degrees, you can still wear the wet suit, but you are not eliglible for awards.  (USAT Rules) Wetsuit: Shorty, Sleeveless, Full. Swim Cap, Brightly Colored. Neoprene Cap. Neoprene Booties. Body Glide, Cooking Spray. Goggles. The Event: 1. If there are practice swims prior to the triathlon, do them. 2. Check the course – the buoy set - as soon as you get there. Pick your  sighting landmarks. 3. Check out the start and finish of swim. 4. Understand the entry and exit points of the swim to bike transition. 5. Take your time putting on your wetsuit. 6. Don’t miss your wave start. 7. Line up according to your ability level. 8. If conditions are tougher than you expected, high surf, for instance, and out of your ability range, call it a day. That’s the smart and safe triathlete’s decisions. Safety, first:  Never Swim Alone! -Select a supervised area. A trained lifeguard who can help in an emergency is the best safety factor.  -Select an area that has good water quality and safe natural conditions. Murky water, hidden underwater objects, unexpected drop-offs, and aquatic plant life are hazards. Water pollution can cause health problems for swimmers. Strong tides, big waves, and currents can turn an event that began as fun into a tragedy.  -Enter feet first, don’t dive in. Always look before jumping off a dock or raft to be sure no one is in the way. -Never swim under a raft or dock. Avoid drainage ditches and arroyos. Drainage ditches and arroyos for water run-off are not good places for swimming or playing in the water. After heavy rains, they can quickly change into raging rivers that can easily take a human life. Even the strongest swimmers are no match for the power of the water. Fast water and debris in the current make ditches and arroyos very dangerous. -Check the surf conditions before you enter the water. Check to see if a warning flag is up or check with a lifeguard for water conditions, beach conditions, or any potential hazards. -Keep a lookout for aquatic life:  Avoid patches of plants. Leave animals alone. -Make sure you always have enough energy to swim back to shore. -Don’t try to swim against a current if caught in one. Swim gradually out of the current, by swimming across it.  Source: American Red Cross Water Safety.  Other Resources: *Swimming to Antarctica: Tales of a Long-Distance Swimmer   Lynne Cox. *Triathlon Swimming Made Easy: The Total Immersion Way for Anyone to Master Open-Water Swimming. Terry Laughlin. *DVD: Freestyle Made Easy. Terry Laughlin. *DVD: Swimming Upstream. (Against the odds, he found the strength to become a champion.) Movie. *DVD: The Big Bad Swim. Movie.

At Home Strengthening Exercises What You Need to Get Started: 1. Floor mat 2. Free weights (two hand-weights between 3 and 15 lbs. each, depending on your level) 3. Bench 4. Consult your physician to make sure these exercises are appropriate for you. Doing these strengthening exercises should build up your muscle strength and bone density and increase your metabolism. Always perform the exercises in the order given and do the entire routine twice a week (should take around 40 minutes each time.) If time is a problem, try splitting the routine in half and doing the exercises 4 days a week. For instance, do the first half of the exercises on Monday and Thursday and the second half on Wednesday and Saturday. Perform each exercise in 2 sets of 12 repetitions with a short break in between, unless stated otherwise.    1. Chest Press Using a bench and hand-weights, lie on your back with theweights in your hand and upper arms in line with your shoulders. Using a slow, controlled movement, press your arms up to a fully extended position, then back down to the starting position.    2. Row Start by placing your right hand and right knee on a bench with your left foot on the floor and left hand hanging down with a hand-weight. Your back should be flat and parallel to the ground. Slowly pull the weight up to your shoulder and squeeze your shoulder blades to finish. With control, return to the starting position. Repeat on the opposite side.   3. Abdominal Crunch Lie on your back with your knees bent and feet on the floor. Cross your arms across your chest with your hands on opposite shoulders. Look up at the ceiling to keep your neck relaxed. Slowly contract your abdominal muscles to lift your shoulders off the floor and hold the crunch for a 2-count. Then relax your shoulders back to the floor. Begin with 12 repetitions, but build up to 20.**For additional resistance, move your hands up beside your ears with your elbows out to the sides. Place your feet up on a bench or sofa.   4. Side Crunch Start as you did for the abdominal crunch, lying on the floor with your knees bent and arms across your chest with hands on opposite shoulders. Again look at the ceiling and keep your neck relaxed. Contract your abdominal muscles and lift your shoulders off the floor, but twist so your right elbow goes toward the left knee. Relax back down to the floor. Do 12 reps in each direction.**For additional resistance, move your hands up beside your ears with your elbows out to the sides. Place your feet up on a bench or sofa.   5. Biceps Curl Sit on a bench with your legs spread apart. Place your right elbow inside your right knee with the hand of that arm resting on the top of the opposite leg. Your left hand holds the weight and the arm starts straight (just inside the left knee). Slowly bend it up until the weight is up at the shoulder, then return to the starting position. Repeat the set on the other arm.   6. Overhead Press Stand with your feet shoulder-width apart with your knees slightly bent. Hold the hand-weights in your hands beside your shoulders (if you use a single bar, it should be resting across the top of your chest). Using slow control, extend your arms straight up overhead, without locking your elbows. Then bend your elbows and return to the starting position.   7. Tricep Dips Sit on the edge of a bench with your hands on the edge next to your buttocks. Slide your butt forward off the edge of the bench, bend your arms and drop your body down until your elbows are almost at 90 degrees. Then lift your body back up (but don't return your bottom to the bench until you've completed all 12 repetitions). For an easier option, keep your feet on the ground with your legs bent. The intermediate option would have your legs straight out in front of you. The most challenging position is elevating your feet on another chair or bench.   8. Lunge Start by standing with both feet together. While maintaining a tall posture, take a giant step forward while bending your forward knee (but don't push your knee beyond your foot). Then press forcefully off your forward leg to return to your starting stance. Alternate 10 reps on each leg.**To increase resistance, hold light dumbbells. Source: PBS. Exercise.   These exercises will be posted here thru 2011. Refer to them as often as needed. Tell a friend.

Blast 130 Calories in 12 Minutes This challenging circuit was designed by Eric Von Frohlich, founder of Roadfit in New York City, to sculpt all your major muscles while improving balance and coordination. What you need: A jump rope (that's it!) The Workout Minutes  0:00-1:00  Warm up with jumping jacks.  1:00-2:00  Quick feet push-ups: Run in place as fast as you can for 5 seconds, then drop to the floor and complete one full push-up; repeat. 2:00-4:00  Cardio drill: jump rope. 4:00-5:00  Skater lunge: Standing with feet hip-width apart, bend right knee 90 degrees and place it behind left foot. Return to start and repeat with opposite leg. 5:00-6:00  Reverse crunch: Lie on back with knees bent, feet lifted and arms at sides. Using your abs, lift your hips off floor; lower and repeat. 6:00-8:00  Repeat cardio drill. 8:00-9:00  Mountain climber: Get into a full push-up position and bring one knee toward chest. Switch feet back and forth as quickly as you can, keeping palms on floor. 9:00-10:00  Squat jump: Stand with feet shoulder-width apart, arms at sides. Squat down, then jump up explosively. Land softly into squat position; repeat. 10:00-12:00  Repeat cardio drill. Originally published in FITNESS Magizine. These blasts will be posted here thru 2011, refer to them as often as you like.

Your 10 & 12 Minute Cardio Blasts   To get the most out of 10-minute cardio workouts, you want to focus on working harder than usual.  The following workout offers some ideas for how you can work hard during the time you have.   1 minute - Brisk walk or march in place 1 minute - Light jog outside, around the house or in place 1 minute - Jumping jacks 1 minute - Long jumps - jump forward, landing with both feet 1 minute - Light jog 1 minute - Jumping jacks 1 minute - Squat and kick, alternating legs 1 minute - Light jog 1 minute - Long jumps 1 minute - Brisk walk to cool down If you're feeling creative, make your own workout using some of the activities listed below. Each exercises will burn about 100 calories (depending on your weight, fitness level, and intensity) in 10 minutes:   Running - 1 mile Jumping rope Stepping - 30 steps per minute, 7 inch step Cycling - 13 mph High-impact aerobics Running up stairs Circuit training Calisthenics - pushups, jumping jacks, plyometric jumps and kickboxing-type moves  Source: About.com