Marias Health Blog » Exercise

Hello again!

Maria — Wed, 04 Aug 2010 07:28:29 +0000

I tend to be bad at writing, but now I’ve probably broken all records!
There has been much work on my part and good weather so when I come home from work, I have not wanted to sit inside and write. But now it is August and the summer heat has probably gone away.
It is almost exactly one month left until I will run a mil in the race known as the girl mile in Stockholm and it has not been much training for me this summer, I can say. So I guess it’s time to start training hard now…

So we’ll see how it goes … think I have become a bit lazy in the summer
My goal is to run a three times a week including one round is a mil. I will also try to train more in the gym.

Hi everyone!

Maria — Fri, 04 Jun 2010 13:53:16 +0000

I have had problems with my eyes recently, but it’s getting better now =)

Anyway, summer is here! During the summer I usually don’t get motivated to go in and exercise so mostly I try walking and rollerblading during the summer. My cousin has persuaded me to run a race called the Girl mile 5 september in Stockholm. Running has never been anything for me but it is about to change!
I ran my first round a week ago, it was five kilometers in 25 minutes and I had pain in my legs. I hope it gets better with time =/

Two weeks left!

Maria — Wed, 17 Feb 2010 15:27:41 +0000

Time flies! My goal in training was to ski 200km before 21 /2
Today it is 17 / 2 and I’ve already reached my goal, which is really good!

Motivation is on top and just keeps getting better now that Sweden has taken two gold medals in the Olympics=)
GO SWEDEN!!!!

I’m sorry I have not taken any pictures to show you when I´m training, but will try to get better at it

Björn Ferry

Charlotte Kalla

Training gives results

Maria — Fri, 29 Jan 2010 11:39:35 +0000

There is snow everywhere and I ski almost every day. Unfortunately, almost all of January was really cold so I have only been able to ski the last two weeks. But the training has been intense and I feel that I can keep on more of each time.

Unfortunately, I forgot the camera when I’ve been out and skiing so I have no pictures to show. I offer instead a few pictures from last year when I was out…

No training!

Maria — Tue, 08 Dec 2009 17:20:57 +0000

I hate being sick! I have a sore throat and I have a cold. I know, it could have been worse =)
When you have a sore throat is very likely that inflamationen spread to the heart. Therefore, it is important not to train during that time.

I am thinking about buying a pilates ball as I can sit on when I work. Pilates ball is really good for stomach and back. Just by sitting on it, you must use lots of small muscles.
I often use the ball when I train because you get a longer movements and get more out of your training. With a pilates ball and rubber bands with different strengths, you can train the whole body.

Vasaloppet!

Maria — Tue, 01 Dec 2009 17:21:47 +0000

Here at home in Sweden we have something we call Vasaloppet.
Vasaloppet is a long distance cross-country ski race held in northwestern Dalarna, Sweden, annually on the first Sunday of March. It is the oldest, one of the longest, and in popular consideration the biggest cross-country ski race in the world. In the 80th race, held on 7 March 2004, some 15,500 skiers competed in the main event, which is held over a distance of 90 kilometres between the village of Sälen and town of Mora. A total of more than 40,000 participated in one of the seven different races held during the first week of March.

Image from Vasaloppet

This year I’ll be in the contest for girls (30 kilometres) and the training is in full swing. I vary spinning, aerobics and strength training for best results. But I must admit that training of legs in the gym is really boring, I would like to have someone with me to make sure that I do not cheat ; )
when the snow comes I will show some pictures from when I am skiing.

Morning walk!

Maria — Fri, 13 Nov 2009 20:36:39 +0000

I love morning walks!
If you have not tried to take a morning walk before breakfast so do it!

You burn up to 10-20% more fat with a morning walk. That’s because the body has consumed carbohydrates during the night and takes from the fat when you walk before breakfast. But remember that there will be low-intensity exercise, otherwise you burn muscle.

You are also more alert during the day!

Diet and performance

Maria — Tue, 27 Oct 2009 10:00:40 +0000

Diet has a significant impact on performance in sport and particularly at the elite level. Good nutrition makes it possible to train harder, it becomes more fun and fitness results gets better.
I will write about different sports and how to upload your diet in order to perform better.

There are three important things to consider to improve physical performance, and it is the right diet, the right training and the right rest. To let your muscles recover through rest is important so you can train harder.

When you are fitness training you should not eat too close to the workout because then collected a lot of blood to the gastro-intestinal tract, blood is needed out of the muscles. About 3 hours before the cardio workout you should eat and the meal should consist mainly of complex carbohydrates. It’s fine to eat a lighter targets consisting of carbohydrates whit low glycocemic index approximately 30-60 minutes before workout.

A runners’ endurance depends on the availability of glycogen in the muscles. At training and competition emptied muscle cell content of glycogen, and when it happens, the muscles will not continue to develop force. It is then important to replenish after a workout and it does so by eating enough carbohydrates. If you eat as soon as possible after the training, the load is most effective.

Here are some examples on what you should train if you are a runner;
Leg press, squats, kneextension, lying thighsrcurl, sitting thighcurl, sit-ups, back uprisings.

you gotta see this… http://www.youtube.com/watch?v=MTn1v5TGK_w

Training time!

Maria — Wed, 19 Aug 2009 15:13:54 +0000

Now is the first workout done. During the summer, I have run and trained strength at the gym but after a while it becomes monotonous and I must admit that it has not become as much of that either.
Yesterday I trained back and arms before it was time for a spinning pass. Felt really good afterwards. I want variety in my training so I won’t get bored of it. Now I longing for the autumn schedule to begin so I get a lot of diffrent workouts to choose from.
It is good to vary the workout with both strength and conditioning workout to use the whole body. Strength will increase muscle mass, which in dormant burn fat and fitness training is good in that it burns calories. Something to think about for those who want to reduce weight.

it should start in time…not

Now it´s not many weeks left until I open up the doors to my business. Me and my friend Sofia will work under the same trade name that is Healthguide, but both have their own individual enterprise. Right now, we wait for our sign to be clear so that we can print up business cards and advertising for us. I will return for more updates.