Healthy Hollywood: Wellness Wednesday – Be An Urban Fitness Warrior!

Healthy Hollywood: Wellness Wednesday - Be An Urban Fitness Warrior!

Healthy Hollywood’s good friends at Men’s Health magazine are challenging folks to the ultimate fitness race. Guys and girls nationwide are invited to compete in Men’s Health Urbanathlon. “It is like a triatholon that uses the streets and landmarks of the city as part of the race. The 9.5 – 11 mile course incorporates obstacles like hurdling over yellow taxi cabs, crawling under Subarus, tire-stutter stepping, over-under traffic barricade obstacles, chain link crawls…and stadium stair climbs,” reveals the Men’s Health team.

Access Hollywood’s own Billy Bush is the host of these fitness fests. So far, the races have been held in Chicago, New York and this weekend in San Francisco. Billy’s job is to warm up the over 5 thousand Urbanathletes. Let’s go, Billy!

PLAY IT NOW: Ask Keri Glassman: Tips For A Healthy Thanksgiving[1]

But, if you can’t make it to the race, but still want to train like an urban champ, Men’s Health shares with Healthy Hollywood a do-it-yourself guide.

Here are three mini-workouts, each one inspired by the Urbanathlon, which feature long runs interspersed with muscle challenges. Workout 1 will train you for sustained effort, while the other two will build aerobic capacity and stimulate fat loss. Complete each routine once a week. Also, add one challenge to workouts 2 and 3. You’ll inject variety into your training time as you have more fun and achieve better results.

VIEW THE PHOTOS: Body After Baby: Stars Who Slimmed Down After Giving Birth [2]

Workout 1

Step 1: Run 2 miles.

Step 2: Find a hill and run up 50 yards at about 80 percent of your sprinting pace. Walk back to the starting point. Do this a total of 10 times.

VIEW THE PHOTOS: Hollywood’s Hottest Beach Bodies — The Guys! [3]

Step 3: Run 2 more miles.

Each week, add a quarter mile to Step 1 and to Step 3 until you build up to 6 miles total.

VIEW THE PHOTOS: Workin’ Up A Sweat With Stars Staying Fit [4]

Workout 2

Step 1: Do a 400-yard sprint, timing yourself with a stopwatch. Try to run at the fastest pace you can maintain from start to finish.

Step 2: Rest for the same amount of time it took you to do the sprint.

Step 3: Add in Challenge 1, 2, or 3

Step 4: Rest for the same amount of time you rested in Step 2.

Step 5: Repeat three times, for a total of four rounds. Each week, add one round (including challenge) until you build up to eight rounds.

Workout 3

Step 1: Do an 800-yard sprint, timing yourself with a stopwatch. Try to run at the fastest pace you can maintain from start to finish.

Step 2: Rest for twice the amount of time it took you to do the sprint.

Step 3: Add in Challenge 1, 2, or 3 (on the next page).

Step 4: Rest for 60 seconds.

Step 5: Repeat three times, for a total of four rounds. Each week, add one round until you build up to eight rounds.

Challenge 1

Perform 1 set of each exercise below and then rest for 30 seconds. Repeat once, until you’ve done a total of 2 sets of each exercise.

Exercise 1: Jumping chinup

Stand beneath a chinup bar and, in one movement, jump up, grab the bar with an underhand grip, and pull your chest to the bar. (The momentum of your jump will help pull you up.) Do 2 reps.

Exercise 2: Reverse burpee

From a standing position, simultaneously squat down and lean forward, and then move straight into a pushup position. Lower your chest to the floor, and in one fluid movement, explosively push yourself back up and into a standing position. Do 10 reps.

Challenge 2

Do 1 set of each of the following exercises. Then go back to your workout.

Exercise 1: Walking lunge

Bodybuilding

Start with your hands behind your head (as if you’re being arrested). Keeping your torso upright, step forward with your left leg and lower your body straight down until your left knee is bent at least 90 degrees. Push your left heel into the ground, and step forward to a standing position. Then repeat with your right leg. Continue until you’ve traveled a total of 50 yards.

Exercise 2: Bear crawl

Assume a pushup position with your body in a straight line from your head to your ankles. (If this feels more like a lizard position to you, feel free to call it the iguana crawl.) Now move your right hand forward a few inches, and bring your left knee as close to your chest as you can without allowing the position of your torso to change or your lower back to round. That’s the starting position. Crawl forward by switching the positions of your arms and feet, moving your opposite arm and leg with each “step.” Continue until you’ve traveled a total of 50 yards.

Challenge 3

Do 1 set of each exercise. Then rest 60 seconds and repeat. Once you’ve done two rounds, return to your sprints.

Exercise 1: Stepup

Stand facing the seat of a park bench. Place your left foot on it–or on another object of similar height–and put your hands behind your head. Push your heel into the bench as you push your body up onto the bench until your left leg is straight. (Don’t rest your right leg on the bench at the top; instead, hold it in the air.) Lower yourself to the ground. That’s 1 rep. Do 20 reps, and then repeat with your right leg.

Exercise 2: Bulgarian split squat

Stand a couple of feet from a park bench, with your back to the seat. Bend your right leg and place the top of your right foot on the bench as you place your hands behind your head. This is the starting position. Keeping your torso upright, bend your left leg and lower your body until your left leg is bent at least 90 degrees. Push your body back to the starting position. That’s 1 rep. Do 20 reps, and then switch legs and repeat.

For more information, check out www.menshealthurbanathlon.com[5]

— Terri MacLeod

Copyright 2012 by NBC Universal, Inc[6]. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.

References

  1. ^ PLAY IT NOW: Ask Keri Glassman: Tips For A Healthy Thanksgiving (www.accesshollywood.com)
  2. ^ VIEW THE PHOTOS: Body After Baby: Stars Who Slimmed Down After Giving Birth (www.accesshollywood.com)
  3. ^ VIEW THE PHOTOS: Hollywood’s Hottest Beach Bodies — The Guys! (www.accesshollywood.com)
  4. ^ VIEW THE PHOTOS: Workin’ Up A Sweat With Stars Staying Fit (www.accesshollywood.com)
  5. ^ www.menshealthurbanathlon.com (www.menshealthurbanathlon.com)
  6. ^ NBC Universal, Inc (www.nbc.com)

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14 Responses to “Healthy Hollywood: Wellness Wednesday – Be An Urban Fitness Warrior!”

  1. Fitness Tips To Prepare To Join The Army? I want to join the army, and I would like some fitness tips so I can whip my butt into shape. I’m almost 16 right now, and I’m not really in shape. Any advice from people who have any kind of military experience would be great, or if you just know some tips. Thanks!

    View Comment
    • HealthNut Reply

      Hey man,

      You will need to build mental toughness more than anything, but you will learn that once you join.

      you should start out by doing 200-300 push-ups, 200-300 sit-ups, and 50-100 pull-ups everyday. It does not have to be all at once.

      You will need to get your general fitness levels up. The best way to do that is by doing this

      Jumping jacks-30 seconds
      shuffle splits- 30 seconds
      mountain climbers- 30 seconds
      burpess 30 seconds.

      repeat that 3-4 times. Before joining the army you should be doing that for 30 minutes a day.

      That should help you get started. If you have anymore questions, please ask.

      Good luck.

      Danny lupiani

      View Comment
  2. What Are Some Good Fitness Tips? I have been trying to lose weight for a couple months now and has been stuck at one weight. Do anyone have any fitness tips and also eating tips for me?

    View Comment
    • HealthNut Reply

      80% of weight loss is diet.
      You can eat a healthy diet and lose weight.
      You can eat a healthy diet and exercise and lose more weight.
      You can exercise and eat a poor diet and not lose and even gain weight.
      A good healthy diet high in fiber, lean meats, eggs, complex carbohydrates, whole grains, antioxidant foods, healthy beverages and low in added sugar and salt help people lose weight, lower cholesterol, increase energy, improve brain function, lower blood pressure, reduce cancer risk and have a more positive lifestyle!
      You need to eat a lot more food and a lot more fiber!
      Diets that exclude foods from any food group are fad diets and do not lead to permanent weight loss or solve any other health issues.
      First, try to kick your fiber intake to 40 grams of both soluble and insoluble fiber.
      Whatever you do, get your fiber from your food, not from a jar.
      Fruits and vegetables have good fiber in them. A high fiber diet increases the metabolism.
      Try a breakfast cereal with at least 20% of recommended daily allowance of fiber in it. They are usually low in sugar so there is a double benefit. Blueberries or raspberries on top add more fiber and antioxidants. But fresh or frozen, not the kind in syrup. Oatmeal with berries or a bit of fresh honey is also good.
      Raw nuts are a great source of fiber, healthy fats, and antioxidants. Avocados are the best.
      Lots of beans, peas, and grains are high fiber. Whole grain breads. Fiber kicks up the metabolism so you actually burn more calories. These foods will give you more gas in the beginning but if eaten daily, the bacteria in the digestive tract will elevate lowering the gas output.
      This will get you on the path for a healthy daily bowel movement. This helps clean the system and aids healthy digestion.
      I know it goes against everything you’ve heard but eating lots of the right foods will actually help you lose weight!
      Next, take an age appropriate basic daily multivitamin. Don’t look at your multivitamin as nutrition but more as an insurance policy. Think of it as filling in the gaps in your daily diet as opposed to a primary source of nutrients.
      You have to drink lots of water to be healthy. But you can disguise it. Fill your glass all the way full with ice before pouring low sugar beverages. Try iced green tea with a splash of orange juice in it for sweet. More antioxidants. Add lemon juice to water for flavor. Slice up a cucumber and float it in pitcher of water. Gives it salty fresh taste. But you must drink up to 100 oz of water daily to help your body get rid of waste and the natural toxins.
      Last, you need to get 7-9 hours of quality sleep depending on your age. All recent sleep studies report a connection between poor sleep patterns and weight gain. This includes going to bed as close to the same time every night including weekends. Most of us stay up late Friday and Saturday night and it throws us off.
      You must combine a healthy diet with exercise to multiply the benefit. Whether an hour a day in the weight room or just a 30 minute brisk walk every day, the added benefit of a regular exercise program really do increase and accelerate healthy weight loss.

      I lost 30 pounds in 5 months by spending my money at the grocery and gym and have kept it off for over two years. Less than 3% of people that attempt weight loss lose it and keep it off for two years. It is not easy. It is a lifestyle change.
      Good luck and good health.

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  3. Any Fitness Tips For People With Asthma? Just need some fitness tips to help with my asthma. I want to be able to run for a longer period and have an overall better fitness level. I start losing my breath after about 1 minute of running. Any ideas and tips would be very much appreciated : )

    View Comment
    • HealthNut Reply

      First, you have to choose a certain kind of exercise that they really can handle well. Some exercise that might be great choice for asthma sufferers are walking, swimming, riding a bike, as well as hiking. These kinds of exercise needs less physical move than tennis, hockey, gymnastics, long distance running, and many other else. You could also consult their doctors to choose the most appropriate type of exercise for you.

      Second, you can take advantage of your inhaler. You can use your inhaler about 15 minutes before you start to exercise. Besides, makes sure that your inhaler is always close enough to you. You will never know when the attack might hit you. Therefore, providing inhaler as first aid near you is very important.

      Third, breathing through your nose during the exercise is also important. Mouth breathing tends to trigger asthma attack since it causes you to inhale cold air right into the bronchial tube. In contrary, the air that you heal will be filtered well when you are breathing through your nose. Besides, nose breathing also allows the air to be warmer before reaching the lungs.

      The fourth thing you need to do is looking for a certain area that free from pollutions and allergens. However you should also avoid area with too many trees or grass. Then, you should also be aware of the symptoms of asthma that occur during the exercise. If you feel very tired and your chest begins to be tightening, you should be notice that those are the initial symptoms of asthma. Usually, those symptoms will be followed by wheezing. Stop doing any physical activity when these symptoms occur.

      By following those tips, asthma sufferers could still have exercise with less risk of asthma attack. Do not let asthma attack prevent you to have regular exercise activity.

      View Comment
  4. What Are Your Best Tips To Live A Healthy Life? Health tips in any area would be great. Especially what foods to eat, fitness tips, avoiding colds or being sick, and being happier.

    Sorry it’s so broad, but I just wanted some really good tips or secrets, or anything. Thanks!

    View Comment
    • HealthNut Reply

      One has to be happy, not worry about everything little thing that goes wrong, think of others who have life a lot worse or the ones who are gone who whould like to swich with you, but most importantly, you must cleanse your body of toxins and take suppliments.

      View Comment
  5. Anyone Know Some Good Fitness Tips? I’m really bad at running, and I would like to loose a few pounds, so I was wondering if anyone could give me some simple fitness tips? Just a simple fitness regime, please.

    View Comment
    • HealthNut Reply

      Avoid elevators and escalators,,
      climb stairs,, walk long distances every single day.
      hour of cardio at your target heart rate every day.
      stretch properly afterwards or you wont want to come back tomorrow which blows the whole plan.

      good luck

      View Comment
  6. I Want To Lose A Few Kilos But Not A Heap, Dieting And Fitness Tips..? I weigh 58 kilos, and I don’t really want to lose too much weight, maybe 5 or 6 kilos, but I mostly just want to tone up. Do you know any dieting/fitness tips? I’m going to the gym 5 times a week, and on the days I’m not there I’m going for a run. Any tips on what to spend my time on at the gym? Thank you x

    View Comment
    • HealthNut Reply

      Dear Isy,

      One thing you need to understand is that you have to work hard if you want to change the shape of your body. That means a balance of medium-high intensity cardio exercise along with challenging strength training workouts.

      For weight loss, you’ll need to get about 5 cardio workouts each week at a medium-high intensity for at least 30 minutes. If you’re a beginner, it’s best to start slow and work your way up but, if you’re in good condition and have no restrictions, challenging yourself with harder workouts is the best way to burn more calories. Interval training is a good choice because studies show you continue to burn calories even after you’ve stopped exercising.

      In addition to your cardio workouts, you’ll need to lift weights for all your muscle groups at least 2 non-consecutive days a week. And, by lifting weights, that means using enough weight that you can ONLY complete the desired number of reps. For example, if you’re doing 12 bicep curls, you need to use enough weight that you can only do 12 bicep curls and not one more. Most people don’t lift enough weight to really challenge their muscles.

      What you need to engage in is a well balanced all rounded diet with considerable physical exertion over a prolonged time period. Food can be broken down into 5 major groups. These groups are carbohydrates, proteins, fats, vitamins and minerals and water. The body needs varying amounts of these types of food so that the adequate amount of nutrients is supplied to the body. A well-balanced diet does not mean an equal amount of each type of food, as our body requires more of some nutrients than others.

      Each type of food plays a significant role in our body but excesses or deficiencies of certain types of food can also harm the body and produce a negative impact on our health.

      It is very important that we know how much of each type of food we are supposed to consume and that we eat in a sensible way. This means eating regular meals at “least” three times a day and drinking plenty of water, but what I would suggest is breaking it down to 5 smaller meals a day and having your last solid meal before 6pm after that you are only allowed to have pure low fat milk a mug or two would be a good idea to cut down on excessive cravings.

      Hope this answers your question.

      View Comment
  7. How Can I Increase My Metabolic Rate? Which exercise/fitness tips can you give me to increase my metabolic rate? Also if you can explain the science behind it, I would appreciate it.

    View Comment
    • HealthNut Reply

      -Eat breakfast. You metabolism is slow in the morning becasue you have been fasting all night. Eating breakfast revs it up.
      -Eat 5-6 small meals throughout the day. Same principal, when you go to long without eating your metabolism slows. Eat something at least every 3 hours.
      -Build muscle through resistance training. The more muscle you have the higher your metabolic rate because muscle is active tissue and burns calories even at rest.
      -Drink lots and lots of water. Being sufficiently hydrated makes you body carry out its metabolic processes more effiecintly.

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