I love to workout with my husband. It's hard at times because we run different paces and are at different levels when it comes to strength training but we have managed to find ways to work out together over the years. He keeps me so motivated and I have tried many things I would never have tried on my own...and I am healthier for that!
Recently, I have been learning about the benefits of strength training for weight loss. I used to think if I just ran and ran and ran I would off set the calories I ate. But I am learning that becoming lean and burning calories is most effective when you add in strength training or even plyometric work outs. So now We usually have one rest day and then alternate running and strength.
A typical week looks like this:
Sun-alternate strength training such as this Deck of cards work out
Mon-recovery run-middle distance
Tue-Body pump at the gym
Wed-Speed work and shorter run
Thur-Body pump at the gym
Fri-Rest
Sat-Long run
Here's a great little article from RUNNER'S WORLD about it all. It touts the following
1. Muscle burns more calories:
"Your body typically uses about 4.5 to seven calories per pound of muscle every day. If a 160-pound runner with 20 percent body fat increases his muscle mass and lowers his body fat to 15 percent, he'll burn an extra 36 to 56 calories a day at rest—simply by adding muscle."
2. You'll be more efficient:
A study published last year in the Journal of Strength and Conditioning Research showed that runners who add three days of resistance training exercises to their weekly program increase their leg strength and enhance their endurance.
3. You'll be less injury prone:
If you increase your strength, you'll also increase your joint stability, reducing your risk of repetitive stress injuries," says McCall, citing a study in the Journal of Strength and Conditioning Research, which showed that incorporating moves such as squats, single-leg hops, and ab work into a workout can not only prevent lower-body injuries, but improve performance as well.
Between my chiropractor and what I have learned about workouts I know this to be absolutely true!
So this brings me to the title of this blog... a fun little workout for my husband and I that really mixes it up and makes for a great work out!
The Deck of Cards
We choose 4 activities. We try to choose things that will allow us a total body work out. You might want to do it multiple times a week arms one day, legs one day, core another. We run for a mile or about 5-10 minutes to warm up. We like to set the timer on our phone and try to move quickly from one to the next. It keeps the cardio up and we try to beat our previous time if we can.
Our 4 go to activities are.
goblet squats
Weighted ball sit up with partner
Burpee
and the pull-up
I use the machine at the gym and the hubs starts with pull ups then he adds a box for one leg or switches to the machine if he needs too.
BAM! You're welcome!
