Running Conditioning: Running Periodization to Get Ultra Lean

When you finish your running conditioning you are going to look leaner and feel stronger than you have in years. But with so many running options like long aerobic runs, short anaerobic runs, hill runs, etc... getting from where you are today to a successful finish can seem daunting. To simplify things, I recommend running periodization -a balance of first aerobic running and then anaerobic running periodized over a 16 week timeframe.

Periodization divides your time into smaller phases each with a specific goal in mind. To make sure you get your results in the allotted time map out each of the three phases on your calendar. First, focus on an aerobic stamina building phase to build your endurance, and then increase intensity to improve your aerobic capacity, and finally prioritize anaerobic runs to build a layer of speed.

Period 1 - Stamina Building

This period is all about easy aerobic miles, but it's not just fitness running. Your goal is to establish your base by increasing miles and adding some speed and strength work.

A huge discovery for me was that if you run below your lactate threshold, your effort is fueled primarily by fat. By staying in this zone you can run for a long time without getting tired. The more you run, the more economical your form becomes at utilizing fuel and preserving energy. But, because you are not running intensely, you don't really increase your aerobic capacity.

Period 2 - Increasing Steady State Aerobic capacity

This period is all about art of running comfortably hard. Keep putting in the miles but at a higher % of your max heart rate (65-75%). This increased intensity will improve your aerobic capacity and increase your lactic threshold. The benefit is that you will be able to go faster before going anaerobic which means you run more in the same amount of time.

Period 3 - Anaerobic Training to Increase Speed

The last phase is all about building to fast running. You have created the cardiac efficiency, now it's time to increase your ability to withstand oxygen debt. You need to put in a lot of time moving fast. Like the three long runs in aerobic conditioning, you should run hard (anaerobically) three times a week during the anaerobic phase. The idea is to tire your legs, recover completely, and then tire them out again. It's really not important what the distances or speeds are, just run repetitions and intervals until you are exhausted.

For the best running conditioning I recommend running periodization over 16 weeks to ensure you get the most out of every type of running exercise.

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Weight Loss Running Workouts

Running is the most efficient and beneficial form of exercise which increases cardiovascular endurance. Running is known for helping the heart and lungs to function to its optimum level and now, it is also considered to be the best way to lose body fat. It is also very easy to execute and it doesn't need much of muscle-stretching or bending over just to achieve what we call the perfect art of running. In fact, any person of all ages and sizes can execute running even in their own backyard.

If you've just started running your way to weight loss, there would be a noticeable tone on your muscle, legs, abdomen and hips. Since running helps you perspire more than how you should on a sunny day, it helps you burn calories very quickly. An average ratio of the calories you could burn is from 500-1000 calories per hour. After running for about a week, you've already done yourself a favor by relieving stress and warding off the possibility of having osteoporosis. This is true in the sense that the bones become sturdier each running session you make.

Before picking up the pace, be sure to warm yourself up starting on a slow jog or brisk walk. After a while, change your pace from a slow jog to a moderate jog. It's not necessary to jog hard enough to interrupt your breathing pattern. Your breathing may be hard after a solid jog of 15 minutes but you should still be able to talk to your partner or to anyone you meet on the trail. Rest if you need to, there's always a room to catch up on your breath, although it is better to change the pace from a jog to a walk. You can maintain this 15 minute jog thrice a week for a maximum of eight weeks. After which, you can increase the duration to 30 minutes although it is not necessary. You can stick to the 15 minute jog every week since it can suffice to keep your body healthy.

The average weight you'll lose for a running period of 12 weeks ranges from 10-12 kilograms. Running is not only the best workout for weight loss but also an inexpensive but rewarding exercise anyone can enjoy.

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В Севастополе ввели зеленый налог

Теперь, чтобы в лесах под Севастополем набрать в лукошко килограмм земляники, придется заплатить деньги. Городскими властями были установлены новые повышенные ставки сбора за использование полезных свойств леса.

Деньги будут брать за все: сбор грибов, ягод, орехов, прогулки и отдых, выпас скота и сенокос. Например, за выпас на 1 га леса крупного рогатого скота придется отдать 161 грн, мелкого — 107 грн.

Новость растревожила севастопольцев, и на местном форуме уже поднимается волна недовольства. «Просто жуть. Со всех сторон обложили. Даже за подножный корм теперь платить придется. Боюсь спросить, сколько стоит дышать», — пишет пользователь под ником Цезарь.

Однако в горсовете уверяют, что брать плату с простых людей, решивших выпасти единственную корову или насобирать лукошко грибов, никто не будет, и нововведение придумано для структур, зарабатывающих на лесных ресурсах, и организаторов пикников.

«Облагаться налогом будет проведение культурно-оздоровительных, рекреационных, спортивных, туристических и образовательно-воспитательных мероприятий, а также научно-исследовательских работ», — заверил депутат Севастопольского горсовета Геннадий Басов.

Ожидается, что сбор со всех этих видов деятельности даст в городской бюджет в 2012 году всего лишь около 20 тыс. грн. Механизм оплаты пока обсуждается, однако, скорее всего, взимать сбор будут сотрудники лесных хозяйств на специальных постах при входе на зеленую территорию.

Как выяснилось, сейчас в разработке находится подобное нововведение и для всего Крыма. Об этом нам рассказал председатель республиканского комитета по лесному и охотничьему хозяйству Игорь Кацай: «Мы немножко тянем с этим вопросом, потому что хотим посмотреть на опыт Севастополя. Обязательно будут учтены все плюсы и минусы, интересы и простых людей, и представителей лесного хозяйства».

Игорь Александрович также отметил, что брать деньги с тех, кто зарабатывает себе на жизнь сбором лесных даров, не будут: «Ну как же с бабушки, у которой нет других средств к существованию, кроме как продажа сушеных грибов и ягод, брать деньги? Этого мы делать не будем».

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Промсвязьбанк — типы кредитов

Промсвязьбанк — это один из крупнейших частных банков, который входит в 10-ку ведущих кредитных организаций России. На банковском рынке банковское учреждение предлагает следующие типы ссуд:

Потребительский кредит — выдаваемый банком физическим и корпоративным лицам в целях покупки услуг и товаров с задержкой уплаты за приобретенные вещи, с будущим компенсацией взятых в долг средств и процентного дохода по ссуде.

Кредитки — более современная разновидность потребительского кредитования, предоставляют возможность покупать различные товары и услуги без личного визита в АКБ Промсвязьбанк с лимитом кредита с последующим компенсацией полученных заемных средств кредитной организации.

Основными предназначениями кредиток являются получение денежных средств в терминалах или кассе отделения Промсвязьбанка, а также отзывы о банках в отделениях банков партнеров. Кроме того карты Промсвязьбанка дают возможность проводить безнальные перечисления денег, а также оплатить приобретение товаров и услуг. Заявка На Кредит.

В кредитной организации ОАО «Промсвязьбанк» хорошо представлено программы по ипотеке. Программа ипотеки дает возможность купить жилье без использования собственных сбережений, с помощью денежных средств кредитной организации, с дальнейшим покрытием использованных сумм под незначительную процентную ставку. В залогом может предоставляться покупаемый недвижимый объект. В тоже время, недвижимость застраховывается от нанесения повреждений, помимо этого подлежит страхованию жизнь и здоровье взявшего ипотечный кредит.

Fat Burning Furnace - The Effectiveness of Weight Loss Programs

There are so many different weight loss programs around these days that you can get online, get on DVDs, television, gyms, and you can also get from your doctor. Finding the best weight loss program vary from person to person but it is definitely important that the program promotes healthy activities. If you think that joining a weight loss program like the Fat Burning Furnace is what you need to shed off some pounds, find out its effectiveness first.

Knowing if a weight loss program is effective depends on what it has to offer. Every program has different styles in achieving the optimum weight, so you need to determine if what they offer actually works for you. Definitely the first sign of an effective program is if it is geared to reducing calorie consumption and increasing activities such as exercise. Both these go hand in hand because exercise is ineffective unless you lessen the amount of food you eat.

Every body is different, which is why what works for someone else may not necessarily work for you. The effectiveness of these programs for losing weight depends on what is good for your body. So before anything else, you should know your body well so that you can determine which is the best program to join. If you aren't so familiar with your body, then you will just have to do a trial and error process with finding the best program.

Being familiar with your body will give you a chance to determine what program will be effective for you. Does your body respond better to consuming less and not having to workout so much? If so then you should find a program that focuses more on watching your calorie intake and doing less exercise. Knowing your body will allow you to get to your weight goal as fast as you can with less work.

However, your body could be one that loses more weight with exercise. If this is the case, find a program that has a variety of exercise activities that you can choose from to really give yourself a workout. A program that consists of fun sports may make this process easier for you.

Generally, weight loss programs like the Fat Burning Furnace are effective, especially when they consist of both a healthy diet and exercise. Try to get a feel of your body so that losing weight won't be such a struggle. The more you know your body, the more effective a program you will find for you.

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Sensa Weight Loss System

When it comes to losing weight, a lot of people are willing to try just about anything. Often though they might not have any success. However a lot of people may not have used a product called Sensa Weight Loss System.

Sensa is a hunger suppressant which helps people shed pounds by eating less. The product was invented by Dr. Alan Hirsch, a licensed neurologist and psychiatrist, as well as founder of the Smell & Taste Treatment and Research Foundation. Doctor Hirsch has spent years studying, analyzing and diagnosing issues related to our senses of smell and taste.

The product comes in the form of very small sprinkles called tastants. These tastants are packaged into shakers and come in both sweet and salty kinds. You just sprinkle these crystals above any food, identical to using pepper or salt. The salty shakers is used for salty dishes, while the sweet shaker is to be used on any sweets you eat.

Using Sensa you can actually keep on eating the foods you enjoy while being able to lose weight. Doctor Hirsch claims that there are absolutely no limitations to the kinds of foods you could eat when using the Sensa Weight Loss system.

Instead of limiting what types of food you eat, it lets you enjoy your favorite foods but assist you to become full faster. You end up eating less food and less calories, and don't have to starve yourself.

The crystals have no sugar, no calories, no gluten, and no MSG. They're essentially tasteless and has lower than 1 milligram of sodium in them. The sprinkles are created from FDA-approved ingredients, including soy, milk, silica, maltodextrin, tricalcium phosphate, and carmine.

How Sensa works could be a bit hard to comprehend in the beginning. The sprinkles are sprinkled onto everything you eat and has an effect on your sense of smell. The smell from the tastants travel through the nose and the tongue all the way to your brain. It reaches an area of the brain named the satiety center.

Once the smell arrives at the satiety center, it receives the signal given out by the tastants. The signal causes the release of hormones that suppresses hunger and causes you to feel full much faster.

One of the best parts concerning this weight loss solution is that it can be easy to use. You would not need to include any exercise routine into your daily schedule, stop eating greasy foods, or anything else other than sprinkling it onto all of your foods prior to eating it.

A 60 day supply of Sensa, together with a user guide and Instruction DVD cost about $90. A good thing regarding Sensa is the 30-day money back guarantee. If you do not like the product or it didn't produce the results you wanted, you may return it inside the 30 days and receive a refund.

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