How to train: Week 5
Countdown to the Cap10K!
The Statesman Cap10K is April 6th
which is in just a bit over 8 weeks away!!!
Stretches & Warm Ups
Spine and core.
Plank with Opposite Arm and Leg Lift Exercise
The plank with opposite arm and leg lift is an excellent exercise for enhancing core stability, improving balance, and strengthening muscles in the back, glutes, and shoulders. Follow these steps to perform the exercise correctly:
Starting Position:
Begin in a standard plank position with your hands directly under your shoulders and feet hip-width apart.
Keep your body in a straight line from head to heels, engaging your core muscles.
Lift:
Slowly lift your right arm forward and your left leg back simultaneously. Aim to keep your hips square to the ground.
Hold the position for a moment, focusing on maintaining balance and stability.
Returning to Start:
Lower your right arm and left leg back to the starting plank position with control.
Switch Sides:
Repeat the movement by lifting your left arm and right leg. Again, hold the position before lowering.
Repetitions:
Perform 8-12 repetitions on each side, ensuring you maintain proper form throughout the exercise.
Tips:
Keep your gaze down to maintain a neutral neck position.
Avoid allowing your hips to rotate; keep them aligned with your shoulders.
Breathe steadily throughout the exercise, exhaling as you lift your arm and leg and inhaling as you lower them.
Incorporating this exercise into your routine can enhance overall functional fitness and promote body awareness. Always listen to your body and modify the movement if needed.
Standing toe touches.
Fold forward and drop your head and neck down. Let your upper body be heavy. Hold a chair or have a spotter if necessary. Soften knees. Grab opposite elbows and hang or let hands rest on the floor.
Slow Roll Up.
From hanging, slowly roll up articulating your spine vertebra by vertebra. Your core will be engaged. Your breathing will be calmly inhaling as you roll all the way up. Exhale. Then inhale again as you raise arms overhead and nterlace fingers and flip palms up and stretch. Again, safety first. Use something for balance or a spotter if necessary.
Nooch
Let’s talk fats. Healthy fats are an essential component of a balanced diet, providing numerous benefits for overall health and well-being. These fats are typically derived from plant sources and some animal products, offering a variety of advantages:
Heart Health: Healthy fats, particularly monounsaturated and polyunsaturated fats, can help lower bad cholesterol levels (LDL) while increasing good cholesterol levels (HDL). This balance can reduce the risk of heart disease.
Brain Function: Fats are crucial for brain health, making up a significant portion of brain tissue. Omega-3 fatty acids, found in fish and flaxseeds, support cognitive function and may help reduce the risk of neurodegenerative diseases.
Nutrient Absorption: Certain vitamins, including A, D, E, and K, are fat-soluble, meaning they require dietary fats for optimal absorption. Consuming healthy fats can enhance the body’s ability to absorb these essential nutrients.
Inflammation Reduction: Omega-3 fatty acids are known for their anti-inflammatory properties. Including sources of healthy fats can help reduce inflammation in the body, potentially lowering the risk of chronic diseases.
Satiety and Weight Management: Healthy fats can promote feelings of fullness, which can help regulate appetite and reduce overall calorie intake. This can be beneficial for those looking to maintain or lose weight.
Hormonal Balance: Fats play a crucial role in hormone production and regulation. Healthy fats can support hormonal balance, contributing to overall health and well-being.
Improved Skin Health: Essential fatty acids contribute to skin integrity and hydration. They can help prevent dry skin and may reduce the signs of aging.
Stable Energy Levels: Fats are a dense source of energy, providing a longer-lasting source of fuel when compared to carbohydrates. This can help maintain stable energy levels throughout the day.
Incorporating sources of healthy fats, such as avocados, nuts, seeds, olive oil, and fatty fish, can lead to improved health outcomes and enhance overall nutritional quality.
Habit Building
Habit building is essential for runners and walkers seeking to improve their performance and overall experience. Establishing consistent habits can offer numerous benefits that contribute to long-term success.
Benefits of Habit Building for runners:
Improved Consistency: Building habits allows runners and walkers to maintain a steady training schedule. Regularity helps in conditioning muscles and cardiovascular systems, resulting in increased stamina over time.
Enanced Performance: As runners integrate habits like interval training, stretching, or cross-training into their routines, they can observe measurable improvements in speed, endurance, and overall fitness levels. This structured approach fosters gradual skill development.
Injury Prevention: Developing habits that include proper warm-ups, cooldowns, and strength training can significantly reduce the risk of injuries. Consistency in these practices helps strengthen muscles and ligaments, creating a more resilient body.
Mental Resilience: Habit building contributes to mental toughness. Runners and walkers who establish a routine are often better equipped to handle challenges, such as difficult runs or competing in races. This resilience can enhance overall motivation and enjoyment of the sport.
Goal Setting and Achievement: By incorporating habits that align with specific goals, runners and walkers can track their progress over time. Incremental achievements, such as increased distance or improved pacing, can foster a sense of accomplishment and encourage continued effort.
Community and Support: Engaging in habitual training often leads runners and walkers to join groups or clubs, fostering a sense of community. Sharing experiences and motivations can enhance the running experience and provide encouragement.
Time Management: By establishing a running or walking habit, individuals can better allocate their time for training amidst other commitments. This discipline can lead to more efficient use of time and a balanced lifestyle.
Incorporating habit building into a running or walking routine not only enhances physical capabilities but also nurtures mental and emotional well-being, creating a holistic approach to physical exercise that benefits individuals in many aspects of their lives.
Media of the Day
Read: RESOURCE COLLECTION From Pulitzer Center, FEBRUARY 11, 2025
The Classroom as a Democratic Space
This collection pulls together units from our curricular resource library that center the theme of The Classroom as a Democratic Space.
