Own bodyweight workout is a form of strength training used to develop muscular strength and endurance, where the only resistance to movement is supplied by your own bodyweight. The purpose of this routine is to help you stay fit without heavy pumping of iron.

Start with a warm up for 5 – 7 minutes. You can use a combination of stretching, jogging and brisk walking for the same. The goal is to increase blood circulation, raise body temperature to prepare you for higher intensity exercise and reduce muscle stiffness to prevent injury.

Finish the workout with a cool down of five minutes by doing a few stretches and slow jogging. The goal is to relax the muscles and prevent muscle soreness after exercise and allow the heart to gradually return to a normal resting rate.

Perform each exercise either to the count of 30 or for 30 seconds to two minutes. Rest for five seconds after each exercise.

Exercising for 30 minutes to an hour is enough.

These exercises are simple ones that will keep you fit and are better than no exercise at all.

Push ups

Begin in push up position—on your toes with your palms flat on the ground. Perform four push ups, keeping your abs in and back straight. On the fifth push up, lower yourself halfway down and hold for four counts. Push back up and repeat the sequence—four regular push ups and one halfway—five or more times.

As you get used to it, you can try out variations such as do push ups with your legs in an elevated position, push ups on your knuckles [boxer’s push ups] or push ups with only one hand while holding the held at the back.

Muscles targeted: Chest, triceps, front of shoulder, muscle group on outer portion of the ribs cage.

Goal: To strengthen the above-mentioned muscles.

Don’t do if: You have wrist/hand injury.

Squats

Standing position with your feet apart and lowering yourself completely [bending your knees ] holding both hands out at 90 degrees.

Muscles targeted: Hips, thighs and buttocks.

Goal: Build lower body strength.

Don’t do if: You have back or knee problems.

Pull ups

To do pull ups, you either need some basic equipment or creativity. It’s a great exercise for the upper body. Slowly, you can try variations like pull ups with hands behind the neck, one arm pull ups, mixed grip [one hand facing outward, the other facing inward when you grab the bar] and weighted pull ups [in which you add weights to your body].

Muscles targeted: Biceps, shoulder and back muscles.

Goal: To strengthen upper body.

Don’t do if: You have shoulder problems.

Squat-thrusts

Stand with feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement, jump into a push-up position, and jump back in the squat position with feet between your hands and stand up.

Muscles targeted: Buttocks, hamstrings, front thigh and back of arm/triceps.

Goal: Build overall strength.

Don’t do if: You don’t have a basic fitness level or you’ve just started exercising.

Chair dips

Place a chair against a wall such that it is well supported. Sit on it. Grip the edge of the chair such that your palms should be down. Slowly, with the help of your arms, lower yourself down the front of the chair and while still gripping the edges and then lift yourself up. When you are down, your elbow should bend at a 90 degrees angle. Hold this position for two seconds. Do as many repetitions as possible.

Muscles targeted: Arms.

Goal: To strengthen arms and improve stability and balance.

Don’t do if: You have weak wrists/shoulders.

Wall sit

Stand with your back against a wall. Place your feet 2ft apart in front of the wall and slowly slide down bending your knees to make a 90 degree angle [like you are sitting on a chair]. Hold the position for 10 – 30 seconds.

Muscles targeted: Quadriceps [front of thigh].

Goal: Strengthen thighs.

Don’t do if: You have knee pain or quadriceps strain.

Crunches

Lie flat on the ground with both knees bent and hands behind your head. Slowly raise the upper body without lifting your hips. Hold the position for 3 – 5 seconds.

Muscles targeted: Abdominal muscles.

Goal: To strengthen abdominal muscles.

Don’t do if: If you have lower back problems as this exercise puts unwanted pressure on the lower back.

Reverse crunches

Lie on the back with hands out to the sides, and knees bent. Keeping them bent, lift your knees toward your head till your hips come up slightly off the floor [don’t rock]. Hold for a second and repeat.

Muscles targeted: Lower abdominal muscles.

Goal: For strong lower abs.

Don’t do if: You have back ache or neck pain.

The Plank

Lie flat on your stomach. Slowly, on your elbows and toes get into the push-up position with your body above the ground. Contract the abdominal muscles. Keep back straight [don’t collapse in the middle]. Hold the position for 10 – 30 seconds.

Muscles targeted: Abdominal muscles.

Goal: To strengthen core muscles.

Don’t do if: You have chronic back ache.

Leg raise

Standing in front of a wall/pillar with your hands placed against it for support. Slowly, raise yourself on your toes. Hold for a second and come back to starting position. Once you are comfortable doing this, progress to doing a leg raise using only one hand for support.

Muscles targeted: Calf muscles.

Goal: For strong calves.

Don’t do if: You have toe pain or Achilles tendonitis.

One-leg balance

Hold a chair and lift one leg off the floor. Hold the position as long as possible. Repeat using the other leg after a minute or so. Gradually, use only one hand for support, and then leave both the hands.

Muscles targeted: Leg and thigh muscles.

Goal: To improve balance, lower body stability and strength.

Don’t do if: You have knee or back problems.

Jump lunges

Start in the lunge position–one foot forward and one foot back. Bending at the knees, jump high up and switch leg positions. Use explosive, but controlled movements.

Muscles targeted: Thigh and calf muscles.

Goal: Warm up, stretch and build strength.

Don’t do if: You have a knee injury.

Side jumps

Stand with feet together. Jump several feet to the right, keeping knees bent and landing in a squat position. Jump back to the left and continue jumping from side to side. Use a small object to jump over like a book or a pillow.

Muscles targeted: Thigh muscles, calf, shin and foot muscles.

Goal: To improve power, stability, balance and coordination.

Don’t do if: You have knee, back or foot troubles.

Suggested work out plan

• Warm up for 5  – 7 minutes.
• Running/jogging/swimming for 20 – 30 minutes.
• Bodyweight exercises for 15 – 20 minutes.

Cool down for 10 minutes.

The post Bodyweight exercises appeared first on Complete Wellbeing.

If you try to run a race without any preparation, you may not be able to complete the race because your body will refuse to move, as it won’t be able to take the sudden stress. The sudden intense pressure can also lead to injuries such as muscle tear and blisters on the feet. In extreme cases, it could also lead to cardiac arrest. Those planning to participate in a long race such as a marathon should ideally train for 12 – 16 weeks before the event. However, if you haven’t had the time, train for 30 days at least.

We bring you a detailed plan for 30 days that will make your body ready to run!

1-month training plan to run a full marathon

WEEK 1

Ready, steady, start

Day 1

3.2km warm-up, a speed-strength circuit that includes…

1. 400m run at an average 5km pace [Eg. If you take 30 minutes to complete 5km, you should run 400m in 2 minutes 40 seconds]
2. 12 squat thrusts aka burpees [stand, squat, push-up, squat, jump in sequence]
3. 3 chin-ups
4. 12 press-ups
5. 30 ab crunches
6. 24 body-weight squats
7. 400m run at 5km pace
8. 10 squats and dumbbell presses with 10-pound dumbbells
9. 8 feet-elevated press-ups
10. 12 bench dips
11. 30 low-back extensions
12. 15 lunges with each leg
13. 400m run at 5km pace.

Repeat steps 2 – 13 [two circuits in all], then cool down with 3.2km of light jogging [that completes 8.4km of running for the day].

Day 2

6.4km of easy running to recover from the previous day’s circuit.

Day 3

A 19.2km run—11.2km of easy running, followed by 4.8km at goal pace [your race pace] and then a 3.2km easy run.

Day 4

6.4km easy run to recover from the previous day’s session.

Day 5

Speed-strength circuit, which is a repeat of the day 1 workout. Repeating this workout fairly frequently is necessary to expand strength and bolster LT [Lactic threshold]—the point when you start feeling more pain than you should be feeling.

Day 6

9.6km of easy running.

Day 7

22.4km of running—11.2km easy run, then 6.4km at goal pace, and again 4.8km easy. The idea is to boost confidence and manage pace. After completing this workout, you should feel strong to maintain goal pace even after running a significant distance.

WEEK 2

The going gets tough

Day 8

No training, just rest to recover from running 22.4km.

Day 9

8km easy run to continue recovery from running 22.4km.

Day 10

A progressed day 1 speed-strength circuit workout. With circuit workouts, progression means increasing the total number of circuits, doing more number of repetitions, and/or lengthening the runs.

For this session, advance the running intervals from 400m – 600m, which forces to run further at good speed in the face of mounting fatigue and also increases the VO2max [a measure of the volume of oxygen consumed while exercising] benefits accruing from the session. You can continue the same number of reps and circuits from day 1. Shifting to 600m intervals increase the total distance covered during the workout from 8.4km to 9.4km maintaining 5km pace.

Day 11

9.6km of easy running.

Day 12

9.6km of easy running, plus two sets of the entire array of exercises included within the circuit session [day 1 plan]. The idea is to develop strength, that’s why there are no running intervals.

Day 13

An LT session, comprising 3.2km easy run, 3km tempo run [race pace], then 2km of light running.

Day 14

22.4km of running—14.4km at easy pace, 4.8km at your race pace, and 3.2km easy running.

WEEK 3

The focus is on quality

Day 15

No training, only rest.

Day 16

Speed-strength circuit—just like day 11, with 600m repeats and two circuits in all, but with a 10 per cent increase in the number of reps.

Day 17

9.6km of very easy running.

Day 18

Speed-strength circuit, but with 800m rather than 600m runs at 5km pace, and slightly increased number of exercise reps. The total number of circuits remains two. This is to improve strength, VO2max, and LT simultaneously—and quickly. The circuits are great for that, and post-circuit recovery is quick because there isn’t a voluminous amount of running involved.

Day 19

9.6km of easy running.

Day 20

12.2km of running—6.4km of easy running, 4.8km at your race pace, and 1km of
cooling down. The total
quantity of training is decreasing; this is simply a ‘reminder’
workout.

Day 21

Speed-strength circuit again—the same session as on day 18, with 800m intervals.

Day 22

Rest.

Day 23

14.4km run— 3.2km warm-up, then 8km at goal-marathon pace, followed by a 3.2km cool-down. Intake of optimal sports-drink pattern [300ml 10 minutes before running, 150ml to 180ml every 15 minutes while running] during this workout.

WEEK 4

Lowering mileage, increasing intensity

Day 24

9.6km of easy run, practising the optimal sports-drink pattern.

Day 25

1 hour of easy bicycling to further promote recovery, again using the sports-drink pattern.

Day 26

Speed-strength circuit [back to two circuits using 400m running intervals rather than 800m ones, to promote recovery].

Day 27

8km of easy running while practising sports-drink intake.

Day 28

8.8km run—3.2km warm-up, just 3 x 800m, with just 2-minute jog recoveries after the first two 800m runs and a 1.6km cool-down at the end. The purpose of this workout is to use intensity to spike fitness, while keeping the overall workout abbreviated to further maximise recovery.

Day 29

Rest.

Day 30

This is the day before the marathon. 3.2km warm-up run, 1km ‘reminder’ run at your race pace, and another km to cool-down.

Don’t forget to…

Stretch

Gently stretch the muscles you will be using for running—thigh muscles and tendons, calf muscles and muscles of the lower leg. This is good for any day, particularly after the run, but spend a bit more time stretching on rest days.

Hydrate

How much fluids you drink depends on climate/conditions. However, here are some general guidelines.

• Drink 100ml – 200ml every 15 minutes – 20 minutes.
• Going forward, you can drink a maximum of 500ml in an hour.
• Drink and consume calories within 45 minutes to one hour after starting, to avoid dehydration.
• Don’t drink too much water before the race.
• Drink 250ml – 500ml before the race, but nothing before one hour.
• Eat foods high in carbohydrates to ensure that your glycogen stores [form of stored energy] are packed fully before race.
• Refuel after the race; it’s a must. Consuming about 300 calories of carbs and protein will help refuel and repair muscles.
• Slowly sip fluids after the race. You can have a full meal once the recovery process is started.
• Balance the electrolyte/mineral loss.

The post How to Get Ready to Run the Marathon in a Month appeared first on Complete Wellbeing.

Doing so will help you in identifying and handling minor issues at an early stage and thereby prevent major injury in the long run.

Here, I will outline some common as well as serious injuries that you may experience when beginning or building a workout routine.

The types

Primarily, workout-related aches are classified into two types:

Immediate Onset Muscle Soreness [IOMS]

It is felt during activity or immediately after a workout. It usually happens due to a sudden change in your exercise routine or due to absence of a warm up or cool down. Such soreness is normal and does not necessarily signal any problem. It often occurs when you have taken a break from exercise for some time, if you are increasing the intensity of your workout, or are just a beginner. A gentle massage of the affected muscle or a light stretch brings relief.

Delayed Onset Muscle Soreness [DOMS]

It is usually experienced 12 – 48 hours after exercise. It can occur when you begin a new exercise routine, do an activity with no warning to the muscle, or if there is a sudden change in your movement patterns. This too is normal and can be relieved by gently massaging the area, giving rest to the affected part and icing, if necessary.

The effects

Overdoing your workout or not giving the muscle adequate rest can cause several issues. The good news is that you can address most of them on your own.

• The first issue is fatigue, which happens due to overdoing a particular activity or workout. With a bit of rest, the muscles recover.
• A strain, also known as a pulled muscle, is slightly more serious [usually accompanied by pain, soreness and discomfort] and affects the muscles only. It is caused due to weakness and overdoing a workout.
• A sprain affects the ligaments—the fibrous tissue that connects a bone to another. It is caused due to sudden movement like twisting or due to muscle weakness. Note: Both these injuries can be treated immediately with P-R-I-C-E—protection, rest, ice, compression and elevation—of the affected muscle or part. You can also use a topical cream for instant relief.
• Cramping occurs if there is fatigue or lack of sodium in the muscle or even dehydration in the body. This gets relieved by drinking plenty of fluids, gently massaging the affected area, and stretching.
• Bruising, defined by a haemorrhage under the skin and can be treated immediately with R-I-C-E [rest, ice, compression and elevation].
• Wounds or burns can also occur if there is a cut from a sharp object or contact with excessive heat or friction. In case of such wounds while playing a sport or exercising, employ first-aid procedures such as disinfecting, cleaning and bandaging.
• Subluxation [incomplete or partial dislocation of a bone from the joint] can occur if there is weakness in certain muscle groups, sudden forceful movement of a joint, or an awkward fall. After medical attention, the affected part is normally supported or put in a sling.
• Dislocation shares the same causes and treatment as subluxation, but is more serious as the bone becomes completely displaced from the joint and needs to be treated by a medical professional.
• A fracture or broken bone can occur if you have a sudden fall or if a heavy object [usually an exercise equipment] falls on the body. After medical attention, the bone is set and then put in a cast.

Most aches and pains can be self-identified and addressed. However, there are more serious sports and workout-related injuries that may need medical attention, in rare cases, immediately. Some of these include physical trauma, circulatory shock [failure of the circulatory system] and concussion [brain injury].

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