fitnessforfandoms:

image

Swimming is a very unique form of exercise because it is aquatic, and you really don’t feel like you are doing much. I must now jump on the opportunity be all annoying and rant a bit about the beauty of swimming.

You burn about 300 calories in one hour of swimming (breaststroke). Water has roughly 12 times more resistance on all sides than air does, therefore, your body has to work much harder to do EVERYTHING. Swimming is also easier on the joints (especially the legs) than running, and is much safer for people with asthma or other respiratory problems. 

Here’s a link to some alternative exercises (meaning: not swimming laps) to do in a pool: http://www.fitnessmagazine.com/workout/lose-weight/total-body/pool-workout

My personal favorite part of swimming is that it let’s me be outside in the summer without sweating through my bra. If you sweat in a pool, you honestly can’t tell, and the water is much cooler than the hotter-than-hell air outside. It is the best form of relief for people who don’t enjoy sweating through their bras. (Still remember to stay hydrated.)

If you seriously need any more convincing, just remember that Benedict swims to prep for Sherlock.

I ate a very good diet, did a lot of swimming, a bit of running, some Bikram yoga and I learned a bit of the violin. 

image


Conclusion: Swimming is sexy

Have Fun 

Doing laps can be tedious and miserable. If you find yourself just floating around or getting bored, don’t be afraid to have some goofy time.

image

Pretend you’re a waterbender or that you need to save some tragically water-logged race with The Doctor. Pretend that Benedict is in the pool (man, that could sound a bit pervy), or you’re trying to elude Moriarty, ANYTHING. Don’t let yourself get bored or give up. 

Invite some friends for a nerdy pool outing or swim alone. I also love having a projector setup for movie marathon/night swimming time. Whatever it takes to make sure you have a decent time. 

In Review

Swimming= sexy

being bored= bad

Breanna= really obsessed with BC

It’s just in! 

Masturbation can be very good for you!!!

That release of hormones about twice a week (who took the time to count?) is great for your mind and body. 

Wank away, my ducklings. Wank away.

asker
When I work out I do cardio while watching tv, and I do jogging during the show and running during the commercials. Is that a good workout routine?

That’s actually a good one, yes. 

If it’s the only chance you get to squeeze in a workout, it’s a GREAT routine. 

:D

I recently started following SebStans trainer for The Winter Soldier on Instagram.
It’s actually very interesting.
I’m mostly using it for inspiration and eye-candy.

I recently started following SebStans trainer for The Winter Soldier on Instagram.
It’s actually very interesting.
I’m mostly using it for inspiration and eye-candy.

Part of the reason I haven’t been posting much is because I’ve been busy with work and school

But this worksheet (that was part of a class) may come in handy for people who are trying to start a workout routine or change things up.

Developing an Exercise Program for Cardiorespiratory Endurance
 
1. Goals. List goals for your cardiorespiratory endurance exercise program. Your goals can be specific or general, short or long term. In the first section, include specific, measurable goals that you can use to track the progress of your fitness program. These goals might be things like raising your cardiorespiratory fitness rating from fair to good or swimming laps for 30 minutes without resting. In the second section, include long-term and more qualitative goals, such as improving self-confidence and reducing your risk for chronic disease.
 
Specific Goals: Current Status                                                               Final Goals
_________________________________          _______________________________________
_________________________________          _______________________________________
_________________________________          _______________________________________
_________________________________          _______________________________________
 
Other goals:
___________________________________________         ________________________________
___________________________________________         ________________________________
 
2. Type of Activities. Choose one or more endurance activities for your program. These can include any activity that uses large-muscle groups, can be maintained continuously, and is rhythmic and aerobic in nature. Examples include walking, jogging, cycling, group exercise such as aerobic dance, rowing, rope skipping, stair-climbing, cross-country skiing, swimming, skating, and endurance game activities such as soccer and tennis. Choose activities that are both convenient and enjoyable. Fill in the activity names on the program plan.
 
3. Frequency. On the program plan, fill in how often you plan to participate in each activity; the ACSM recommends participating in cardiorespiratory endurance exercise 3–5 days per week.
 
Program Plan
Type of Activity                                                          Frequency (Check X)                 Intensity (bpm)                   Time
 
M
T
W
Th
F
Sa
Su
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
4. Intensity. Determine your exercise intensity using one of the following methods, and enter it on the program plan. Begin your program at a lower intensity and slowly increase intensity as your fitness improves, so select a range of intensities for your program.
a. Target heart rate zone: Calculate target heart rate zone in beats per minute and then calculate the corresponding 10-second exercise count by dividing the total count by 6. For example, the 10-second exercise counts corresponding to a target heart rate zone of 122–180 bpm would be 20–30 beats.
 
Maximum heart rate: 220 – age (yrs) = _______bpm
Maximum Heart Rate Method
 
65% training intensity = _________bpm X .65 = _____bpm
                  maximum heart rate
 
 
90% training intensity = _________bpm X .90 = _____bpm
                  maximum heart rate
Target heart rate zone  _____to_____bpm                10-second count = _____ to ______
 
5. Time Duration ) A total time of 20–60 minutes is recommended; your duration of exercise will vary with intensity. For developing cardiorespiratory endurance, higher-intensity activities can be performed for a shorter duration; lower intensities require a longer duration. Enter a duration (or a range of duration) on the program plan.
goingtofall:

This makes two days in a row that I’ve worked out with Iron Man…

Sometimes I hate running on treadmills
then I remember that they have televisions on them, and everything’s okay. 

goingtofall:

This makes two days in a row that I’ve worked out with Iron Man…

Sometimes I hate running on treadmills

then I remember that they have televisions on them, and everything’s okay. 

Gifs of Tom Hiddleston working out because of reasons…. [x]

Cab Chase- 1 km
Murder sprints- 100 m.
John Walkson- 100 m.
Murder sprints- 100 m.
Jog Watson- 100 m.
{repeat x5 or until the cab stops}
Cab Chase- 1 km

Cab Chase- 1 km

  • Murder sprints- 100 m.
  • John Walkson- 100 m.
  • Murder sprints- 100 m.
  • Jog Watson- 100 m.

{repeat x5 or until the cab stops}

Cab Chase- 1 km

Trainee Smoothie- I love my 104th

1 banana

handful of greens (I used spinach)

1 celery stalk, chopped

1 small apple, cored and chopped

1/4 cup non-fat Greek yogurt- optional (I skipped it)

1 teaspoon honey

1 teaspoon lemon juice

3 icecubes

{It doesn’t really make a lot so feel free to add more greens or another banana}

Designed to fuel you through grueling training. Add more high-protein yogurt to ensure full Titan transformation. Use with caution.

"No pizza, no wine, no chocolate – for a full year! After a while, all the visits with nutritionists and 4 a.m. gym workouts just put you on autopilot. But when you see the payoff onscreen, it’s totally worth it."

(Source: winterbastian)