Rest!

Read why Rest and Recovery is important.

- The MidwestFit Team

Rest Day

We always like to reiterate this point to anyone who has missed it in past posts or anyone who may be new to MidwestFit.  Here’s a post of ours on why rest is important in any and all fitness programs.  It also talks about overtraining and some signs and symptoms to keep a look out for in case you’ve been training extra hard lately.

Importance of Rest and Recovery

- MidwestFit Team

[twitter-follow screen_name='MidwestFit' link_color='e42217']

Happy Friday!

HAPPY VETERANS DAY!

Take a rest day today in honor of all those who have served and to those who have made the ultimate sacrifice.

Rest Day

We always like to reiterate this point to anyone who has missed it in past posts or anyone who may be new to MidwestFit.  Here’s a post of ours on why rest is important in any and all fitness programs.  It also talks about overtraining and some signs and symptoms to keep a look out for in case you’ve been training extra hard lately.

Importance of Rest and Recovery

- MidwestFit Team

[twitter-follow screen_name='MidwestFit' link_color='e42217']

Happy Friday!

Rest Day

We always like to reiterate this point to anyone who has missed it in past posts or anyone who may be new to MidwestFit.  Here’s a post of ours on why rest is important in any and all fitness programs.  It also talks about overtraining and some signs and symptoms to keep a look out for in case you’ve been training extra hard lately.

Importance of Rest and Recovery

- MidwestFit Team

Rest Day

We always like to reiterate this point to anyone who has missed it in past posts or anyone who may be new to MidwestFit.  Here’s a post of ours on why rest is important in any and all fitness programs.

Importance of Rest and Recovery

- MidwestFit Team

Potential PT #1 – Rest Day

We always like to reiterate this point to anyone who has missed it in past posts or anyone who may be new to MidwestFit.  Here’s a post of ours on why rest is important in any and all fitness programs.

Importance of Rest and Recovery

- MidwestFit Team

We always like to reiterate this point to anyone who has missed it in past posts or anyone who may be new to MidwestFit.  Here’s a post of ours on why rest is important in any and all fitness programs.

Importance of Rest and Recovery

- MidwestFit Team

[twitter-follow screen_name='Ben_MWF' link_color='e42217']

[twitter-follow screen_name='K_MWF' link_color='e42217']

[twitter-follow screen_name='MidwestFit' link_color='e42217']

Potential PT #1 – Cross Training and Leg Strength

This workout contains two small leg strengthening circuits. The biking is not part of the circuits and is instead the down time between the 2 circuits…

Bike 10 minutes

Circuit 3 times: Goblet Squat 15, Lunges 30, Dead Lift 10

Bike 15 minutes

Circuit 3 times: Thrusters 12, Lunges 30, Push Press 20

Bike 10 minutes

-K

Potential PT #2 – Half Marathon Training

After a week with tapered workouts to be certain we were avoiding overtraining, we are now back on track!  The next 3 weeks are going to be tough with the runs and workouts on top of the half marathon training, but they are also very critical within realms of the training design.

Stretch

Run 4.5 Miles

Abs/Core:

1. Leg Levers (With Splits) – 30 (the splits and leg lift combined is one rep)
2. Medicine Ball Get Ups – 30
3. Full Sit Ups – 30
4. Medicine Ball Twists – 40 Total (Twist 20 times to each side)
5. Plank – 1 Minute and 30 seconds
6. Flutter Kicks – 25 (4 Counts – Counted as 1231, 1232, 1233, 1234, 1235, 1236…)
7. Medicine Ball Twists – 40 Total (Twist 20 times to each side)

Stretch

- Ben

Potential Pt #1 – The Backwards Man

These runs mean run fast and hard! Here is a cool little article on running backwards: Benefits of Running Backwards

Form on running backwards: Make sure you have a straight line to run on to make it easier. Start at moderate speed and then quickly build up to desired speed.  Runner should be facing forward (not looking over shoulders) and leaning upper body forward over feet to prevent falling backwards.  If you’re unfamiliar running like this with speed, warm up by trying it slow for about 20 meters, then repeat until comfortable and get going on the PT!

Stretch

Run 800 meters (.5 miles)
Run 400 meters backwards (.25 miles)
Run 800 meters
Run 400 meters backwards

Sit ups – 2 × 40

Flutter kicks 2 × 30

Plank 2 x 1 minute

Double Crunches 2×35 Reverse Crunches 2×20 (Example)

Side Bridge 2 x 1 minute

Stretch

-K

Potential PT #2 – Half Marathon Training

I want to reiterate the reason for why I’m posting 2 different distances for the run today.  Also I love the workout The Backwards Man!  Really good workout for training on overall speed and leg strength, and it’s also fun.  So enjoy the PT’s today!

Since this is week 6 of the Half Marathon Training coupled with all the other exercises we have been doing with MidwestFit, it is generally suggested that during the 6th week of any intense training program (especially for beginners to exercise, or not as advanced runners such as myself) that exercises be tapered down to avoid the possibilities of overtraining and stress fractures (from the high number of miles placed upon the body, joints, and bones) that have the potential to occur.

So this week the running days or running exercises I post will have 2 options, I personally will be running the lower number of miles that I post; however, for the sure to be more advanced runners out there, the higher number of miles I post would be the regular program for the Half Marathon Training.  Then next week the program will pick back up!

Stretch

Run 2-4 miles

Stretch

- Ben

Potential PT #1 – Lower Body and Cardio

Deadlift 3 x 12

Thrusters 3 x 12

Goblet Squat 3 x 15

Kettle Bell Swings 3 x 20 (do 10, switch arms, do 10)

Lunges (Walking) 2 x 30

Clock Hops 2 x 1 minute

Run 2.5 miles

-K

Potential PT #2 – Half Marathon Training and Running

Since this is week 6 of the Half Marathon Training coupled with all the other exercises we have been doing with MidwestFit, it is generally suggested that during the 6th week of any intense training program (especially for beginners to exercise, or not as advanced runners such as myself) that exercises be tapered down to avoid the possibilities of overtraining and stress fractures (from the high number of miles placed upon the body, joints, and bones) that have the potential to occur.

So this week the running days or running exercises I post will have 2 options, I personally will be running the lower number of miles that I post; however, for the sure to be more advanced runners out there, the higher number of miles I post would be the regular program for the Half Marathon Training.  Then next week the program will pick back up!

Stretch

Run 2-4 miles

Stretch

Have an awesome day.

- Ben

Potential PT #1 – Rest!

Stretch

Rest

Stretch

Be sure to take it easy today if you’ve been hitting the workouts hard lately.  Rest days are essential to any workout plan, and if not taken seriously can lead to overtraining, which can lead to injuries or set you back from where you even began.  For some of our new community members check out this article on the importance of rest days and an article on over training.

Rest/Overtraining

- Ben and K

Potential PT #1 – Rest!

Stretch

Rest

Stretch

Be sure to take it easy today if you’ve been hitting the workouts hard lately.  Rest days are essential to any workout plan, and if not taken seriously can lead to overtraining, which can lead to injuries or set you back from where you even began.  For some of our new community members check out this article on the importance of rest days and an article on over training.

Rest/Overtraining

- Ben and K

Potential PT #1 – Rest and Recover

Stretch

Rest

Stretch

Great workouts the past 5 days! Definitely earned a rest day so take a day off!  If you missed last week’s post on the importance of rest days, give this short article a read.

The Importance of Rest

- Ben

Potential PT #2 – Quick And Not Painless

In case you feel alright to go today, try out this quick friday PT.

1 Round of:

Pull Up Pyramid 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1

Power Push Ups 60 (In as little amount of sets as possible)

Chin Up Pyramid 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1

Ball Push Ups 60 (In as little amount of sets as possible)

Cliff Hangers 3 x 6 (Each side)

-K

MIDWESTFIT CHALLENGE: For Potential PT #2  post times to comments or e-mail midwestfit@gmail.com

BEST of 2/17/11:

Drew S. (Chicago, IL) – 22:30.00

Potential PT #1 – Rest and Recover

Stretch

Rest

Stretch

Great workouts the past 5 days! Definitely earned a rest day so take a day off!  If you missed last week’s post on the importance of rest days, give this short article a read.

The Importance of Rest

- Ben

Potential PT #2 – Quick And Not Painless

In case you feel alright to go today, try out this quick friday PT.

1 Round of:

Pull Up Pyramid 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1

Power Push Ups 60 (In as little amount of sets as possible)

Chin Up Pyramid 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1

Ball Push Ups 60 (In as little amount of sets as possible)

Cliff Hangers 3 x 6 (Each side)

-K

MIDWESTFIT CHALLENGE: For Potential PT #2  post times to comments or e-mail midwestfit@gmail.com

BEST of 2/17/11:

Drew S. (Chicago, IL) – 22:30.00

Potential PT #1 – Rest Your Muscles

Following up on the articles yesterday about overtraining and resting, today is a complete day off.  The workouts Saturday through Thursday were tough ones and definitely warrant some time off!

Stretch

Rest

Stretch

- Ben

Potential PT #2 – Upper Body

I know some of you like to get a quick workout in on Friday’s to help you feel better about your misdeeds throughout the night…So I figured I would post a workout today as opposed to a rest day.

Do as many rounds as possible in 35 minutes:

Row 250 meters

1 Minute Bicep Blasters

Row 250 meters

1 Minute Power Push Ups

1 Minute Dumbbell Military Press

Row 250 Meters

1 Minute Bicep Blasters

Row 250 Meters

-K

MIDWESTFIT CHALLENGE: For Potential PT #2: Who can do the most rounds in 35 minutes? Send times to midwestfit@gmail.com or post it in comments.

BEST OF 2/10/11:

Myles G. (Chicago, IL) – 21:52.50