Healthy Hollywood: Try It On Tuesday - Training For A 10K!

  • Raw: Greeks Celebrate Easter With "Rocket War"

    Raw: Greeks Celebrate Easter With "Rocket War"

    Raw: Greeks Celebrate Easter With "Rocket War"

    Every year, two rival parishes on the northern Greek island of Chios fire handmade rockets at each other's bell towers to celebrate Orthodox Easter. (April 19) …

  • Police Question Captain, Crew on Ferry Disaster

    Police Question Captain, Crew on Ferry Disaster

    Police Question Captain, Crew on Ferry Disaster

    The captain of the Sewol Ferry was arrested on Saturday under charges of negligence and abandoning passengers when the ship started to sink. Two other crew members were also arrested. (April 19) …

  • AP Top Stories April 19 P

    AP Top Stories April 19 P

    AP Top Stories April 19 P

    Here's the latest news for Saturday, April 19th: Captain arrested in South Korea ferry disaster; 13th body recovered from Mount Everest avalanche; French journalists freed from Syria; 19th anniversary of Oklahoma City bombing. …

In three weeks, your intrepid Healthy Hollywood columnist (me, Terri MacLeod) and my new running buddy, Access Hollywood's Michelle Beadle, will lace up our sneakers and hit the pavement for a 10K. The two of us were asked by Women's Health magazine to participate in their upcoming Run10Feed10 charity, which helps raise money to fight domestic hunger.

While Michelle is a seasoned runner, I'm an aspiring one. As mentioned in previous postings, I've never been much of a jogger and recruited a trainer to help me get into 10K shape. Equinox's rock star trainer, Ben Hart, has been at my side the past three weeks and has provided awesome tips and motivation for me and all wannabe runners.

PLAY IT NOW: Get Your Beach Workout On!

"OK, so now it's week three! You should be feeling an increase of energy when you work out as well as throughout the day! Your endurance should be increasing week by week as you stay consistent with the workouts. It will be more pronounced in the first 2 - 3 weeks because of the shock to your body," Ben explained.

Ben outlined a game plan for my third week of training.

VIEW THE PHOTOS: Game On! Sexy Male Athletes!

Day 1:

We will start off the week with interval training! We are combining rowing machine and the StairMaster. We are going to start warming up on the treadmill at a heavy jog page at about 50% of your effort. This will prepare the body for the anaerobic work. We are going to do this for about 10 minutes.

The rowing machine is next. The rowing machine is a full body exercise that allows for maximal oxygen uptake, which your muscles can use up. Start off light for one minute. The second minute you are going to push it for about 80 to 85% of your max effort. You're are going to do this combination of one minute light and one minute fast; 6 times. That will be your interval on the rowing machine for the day

VIEW THE PHOTOS: Reality Stars In Their Swimsuits

The second interval workout is going to be the stair master: The reasoning behind the StairMaster is the single leg push that will utilize and recruit some muscles that stabilize your hips, which do not get activated in the rowing machine. To get started on the StairMaster you are going to start off nice and light for 2 minutes. This should be about 40-45 percent of your max effort. This is just enough so your body can get used to the new motion and timing of walking stairs. For the full third minute you are going to push your body with a faster pace but still where you can handle a minute with no hands. This should be done at about 65-75 percent of your max effort for one minute. Do this at your comfort level while still pushing your body. You want to do this 2 minute (slower) to one minute (a bit faster) a total of six times.

Day 2:

VIEW THE PHOTOS: The Latest Star Sightings

This is going to be a strength day.

Exercise 1 - Walking lunges with 3 sets of 15 reps for each leg. Add weight (a load of about 20lbs) for the 2nd and third set. Remember, a lunge is a single leg strength movement that can be manipulated to be a sports specific exercise.

Exercise 2 - Deadlifts. I chose this because it is a predominantly posterior chain exercise. This means it trains the rear side of our body from our back to our hamstrings. You want to do 3 sets of 12-15 reps where the weight you choose is very challenging once you hit rep 12 or 13. Some things to remember when deadlifting: Keep the knees slightly bent, not locked out and straight. You don't want to overload your hamstrings with added weight. The more you bend the knee, the more activation you will give your glutes (butt). Keep your shoulder blades together to secure the muscles around your spine. You want to protect your spine from injury and overload.

Exercise 3 - Standing shoulder press. The rep scheme is the same, 3 sets of 15 reps of a weight where it is challenging to do another one at rep 14. Things to remember when completing a shoulder press: Squeeze your glutes and tighten your core. This will make sure you are using all of the shoulder to do the push and not the rest of your body.

Exercise 4 - You can throw in an array of core exercises that will help you with you running and that are internal and external oblique focused. Some of my favorites are side plank, regular planks, and core twists on the floor.

Day3:

This can be your longer endurance run day. I would suggest no more than 4-4.5 miles. You want to push your body a little bit more by speed each week for your endurance run.

Day 4: OFF

Day 5:

Cross training interval. Today will be a day of sprints. We can do these outside on a softer surface or on treadmill at slight incline of 1 or 2. Start with a light jog for about 5 to 6 min. We are going to do 12 sets of sprints. A minute and a half you start lighter with going at a 50% effort pace. You then start the sprint for one full minute at about 80 to 85 percent of your max effort. We will repeat sequence 12 times.

Day 6:

This is going to be an aerobic work day. This is similar to your jog, but less impact cardio. Today is swimming or elliptical day, depending on where you are geographically and what your time looks like. Both are very light impact on joints and get you moving for endurance -- 30 to 40 minutes is how long we should be training aerobically this day. Go at your pace but remember to push yourself. Don't go too light on yourself.

Day 7: OFF

For more fitness tips, check out Equinox's Q blog, at www.equinox.com.

-- Terri MacLeod

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

Follow @YahooMalaysia on LINE for daily entertainment updates.

Loading...
  • Kumpulan pop 1990-an popular
    Hana Ahmad - Tupai
    Kumpulan pop 1990-an popular 10 hours ago
    Kumpulan pop 1990-an popular

    Dunia muzik tahun 1990-an dipenuhi dengan kumpulan pop lelaki dan wanita seperti Spice Girls, Backstreet Boys, Hanson, Boyzone dan banyak lagi! …

  • Hans Isaac bakal arah filem antarabangsa
    Azizah Saleh - Tupai
    Hans Isaac bakal arah filem antarabangsa 10 hours ago
    Hans Isaac bakal arah filem antarabangsa

    Pengarah serta penerbit berbakat, Hans bakal mengarahkan filem berbahasa Inggeris. …

  • Dari Hallyu ke Hollywood
    Syahida Kamarudin - Tupai
    Dari Hallyu ke Hollywood Sat, Apr 19, 2014 12:16 AM MYT
    Dari Hallyu ke Hollywood

    Para pelakon Korea Selatan yang berjaya menempa nama dalam industri filem Hollywood. …

  • Tori Spelling 'fighting for marriage'
    Cover Media
    Tori Spelling 'fighting for marriage' Sat, Apr 19, 2014 2:30 PM MYT
    Tori Spelling 'fighting for marriage'

    Tori Spelling is said to believe she can cure Dean McDermott's "cheating ways". …

  • Nicki Minaj 'wants wedding in a hot tub'
    Cover Media
    Nicki Minaj 'wants wedding in a hot tub' Sat, Apr 19, 2014 11:00 AM MYT
    Nicki Minaj 'wants wedding in a hot tub'

    Nicki Minaj reportedly plans to have fire breathers and "naked performers" at her wedding. …

  • Tidur lena dengan SleepPhones
    Azwa Iela - Tupai
    Tidur lena dengan SleepPhones 10 hours ago
    Tidur lena dengan SleepPhones

    SleepPhones dapat membantu anda untuk mengatasi masalah-masalah yang tidak diingini ketika tidur. …

  • Kebaikan air kacang soya
    Azwa Iela - Tupai
    Kebaikan air kacang soya Sat, Apr 19, 2014 12:18 AM MYT
    Kebaikan air kacang soya

    Ramai yang mungkin suka minum air kacang soya, namun ramaikah yang tahu akan khasiat atau kebaikan kacang soya ini? …

  • Tips penjagaan bawah lengan
    Azwa Iela - Tupai
    Tips penjagaan bawah lengan Fri, Apr 18, 2014 11:20 AM MYT
    Tips penjagaan bawah lengan

    Di sini kami ingin berkongsi dengan golongan wanita di luar sana beberapa tips berguna untuk mendapatkan bawah lengan yang cerah. …

  • Female candidates fight for rights in Iraq campaign
    Prashant Rao - AFP News
    Female candidates fight for rights in Iraq campaign 48 minutes ago
    Female candidates fight for rights in Iraq campaign

    With fears that women's rights are being eroded in Iraq, prospective female lawmakers are determined to push women's issues to the fore of campaigning for this month's elections. Despite a constitutional requirement that a quarter of all MPs be women, Iraq lags on key indicators such as female employment and literacy, and there is a bill before parliament that opponents say dramatically curtails women's rights. Also at issue ahead of April 30 elections are high levels of violence against …

  • Dapatkah Pelat Dipulihkan?
    Yahoo Newsroom
    Dapatkah Pelat Dipulihkan? Thu, Sep 19, 2013 1:54 PM MYT
    Dapatkah Pelat Dipulihkan?

    Pelat bukanlah disebabkan oleh lidah yang pendek. Apakah punca pelat? …

Comments on Yahoo pages are subject to our link to Comments Guidelines. You are responsible for any content that you post. Yahoo is not responsible or liable in any way for comments posted by its users. Yahoo does not in any way endorse or support comments made by its users.