Box Breathing

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Box Breathing – also called as Four Square Breathing.

It is a breathing technique to heighten performance and concentration while also being a potent stress reliever. It is used by everyone from athletes to Navy Seals to Police Officers, Nurses and Yoga practitioners. πŸ§˜πŸ»β€β™‚οΈ

Method: (4-4-4-4)

1) Maintain an aligned posture and be at ease. Now inhale for 4 seconds (from Nose) and let the air fill your lungs.

2) Hold for 4 seconds.

3) Open your mouth slightly and exhale for 4 seconds.

4) Hold for 4 seconds.

Repeat 4 times or up to 4 minutes.

D O N T Β S T R E S S.

Everything will be S U P E R Β D U P E R. πŸ‘πŸΌπŸ‘πŸΌ

#RunwithRaah πŸƒπŸ»β€β™‚οΈ

Week 9 – Bodyweight Training

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Warming Up

A warm-up is one of the most fundamental component of any training program. It is often skipped or ignored.

It is very important to warm-up before you workout – whether you are going for a run, training at home or in the gym. Regular warm-up increases your blood circulation and prepares your muscles for the additional workload.

The blood circulation ensures that the oxygen and important nutrients flows through your muscles, thereby improving your breathing and energy production (you won’t be out of breathe to soon).

It also helps prepare your heart for a gradual increase in physical activity and helps increase your body temperature, which in turn reduces any chance of injuries.

Lack of warm-up and / or hydration is one of the major causes of muscle or joint injuries. So make sure you spend at least 5-10 minutes warming up before every workout and stay hydrated.

After successfully completing 9 weeks of my Bodyweight Training I feel a lot stronger, more flexible and balanced. I can see an improvement in my form, control and I’m more coordinated with my movements. πŸ’ͺ🏼😬✌🏼

Here’s Week 9πŸ‘‡πŸΌ

Workout 1

  • 150 High Plank Jacks
  • 125 Triceps Dip
  • 250 Walking Lunges
  • 200 Side Plank Oblique Crunch
  • 200 Scissor Kicks

Workout 2

  • 200 Jumping Jacks
  • 360s Low Plank
  • 140 Sit-Ups
  • 140 Russian Twist Hard
  • 140 Leg Raises

Workout 3 πŸ˜…

  • 160 Tuck Jumps
  • 140 Walking Lunges
  • 110 Alligator Push-Ups
  • 110 Russian Twist Hard
  • 110 Knee Tuck Crunches

Workout 4

  • 250 Jumping Jacks
  • 200 Mountain Climbers
  • 150 Rockstars
  • 100 Tuck Jumps

Workout 5

  • 140 Jumping Jacks
  • 140 Push-Ups
  • 140 Forward Lunges
  • 140 High Plank Knee Crosses
  • 140 Squats

Each day’s workout should end with cool-down stretches.

Happy Workout. Happy Running.

#RunwithRaah πŸƒπŸ»β€β™‚οΈ

One Mile – a magical distance

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Everyone should aspire to run a Mile to see how fast they can run this magical distance.

If you are already a runner, it is most likely that you would be targeting a 6 to 7 minute mile. But, we all know that it is not so easy to master the mile at that pace – it requires a good balance of speed, strength and courage.

Today, I attempted a mile in 06:09 as part of a virtual race by #NYRR celebrating Global Running Day week powered by #Strava

It was my first attempt in June this year, and the outcome was far better than the last two attempts (06:26 and 06:17) in June a year ago. This time around I was less tired and was able to finish strong.

Three years ago I had clocked my best EVER mile in 06:08, which is just one second faster than my pace today 😲 – so I am not quite there, but will surely make another attempt this month end. (Looking forward to a sub 6-minute mile – some day)

IMPORTANT: Going out and running a 6-7-8 minute-mile when you haven’t been running previously, can lead to an injury. Pushing yourself too hard can derail you for weeks or even months. Remember, you are not competing with anyone else but you. So take it easy. You can always make multiple attempts.

It is important to finish strong πŸ’ͺ🏼

#RunwithRaah πŸƒπŸ»β€β™‚οΈ

Body & Mind

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Our body can stand almost anything. It is our mind that we have to convince.

To integrate our body with our mind when we’re confronted with the β€œtoo many people, too little time, too much to do” syndrome of everyday life – is tad bit too much. πŸ˜’

However, it is very important for the body and mind to be in sync in order to fully experience clarity of mind and radiant health.

i.e. Our body’s health can get positively or negatively affected by our thoughts, feelings, beliefs, and attitudes – the choice is ours !! πŸ˜ƒ

A perfect combination of Yoga and Meditation helps clear out any form of resistance and helps calm down. πŸ§˜πŸ»β€β™‚οΈ

Just 10-15 minutes anytime-anywhere works for me.

B Β e Β  Β A Β w Β a r e. Β  B e Β  C o n Β s Β i Β s Β t e n t.

#RunwithRaah πŸƒπŸ»

Week 8 – Bodyweight Training

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Challenge yourself daily and you will be amazed with Results!

😬😬

You will visibly see the difference in how you look and in your strength if you progressively do more reps, use harder exercises, do more sets and rest less between sets.

Now in order to improve your fitness level, you will need a lot of time and patience. Impatience and hunger for quick results may lead to Failure (in the form of an injury or in achieving your goals). 😏

Best advice is to give your Goals sometime and you’ll see the results for sure.

This is how I plan my week:

– Make a weekly workout plan

– Check all the workouts that are done βœ…

– Rate each workout on a scale of 1-5 and calculate an average by the end of the week.

– Re-evaluate and adjust next week’s schedule depending on the average (it helps me understand how I feel post workout).

– Lastly I work on progressively increasing the average.

It is very important to be consistent.

Here’s what Week 8 of my BodyWeight Training looked like.πŸ‘‡πŸΌ

Workout 1

  • 150 Jump Squats (180 degree)
  • 75 6-Count Burpees
  • 200 Mountain Climbers
  • 300s Wall Sits
  • 75 Up Downs

Workout 2

  • 150 Knee Tuck Crunches
  • 150 High Plank Jacks
  • 120 Sit-Ups
  • 150 Leg Raises

Workout 3

  • 130 Star Jacks
  • 130 Push-Ups
  • 130 Butt Kicker Jump Squats
  • 130 Triceps Dip
  • 300 Punches

Workout 4 πŸ˜…

  • 250 High Knees
  • 250 Rockstars
  • 150 4-Count Burpees

Workout 5

  • 230 Walking Lunges
  • 345s Wall Sits
  • 75 Push-Up Side Planks
  • 100 Sit-Ups
  • 80 Leg Raises

Each day’s exercise should have warm-up and cool-down exercises and stretches. β €β €β €β €β €β €β €β €β €

It is important to Stay Hydrated with 2-3L of fluids (preferably Water)

Happy Workout. Happy Running.

#RunwithRaahπŸƒπŸ»β€β™‚οΈ β €

Week 7 – Bodyweight Training

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If you are a Runner you will understand that we are constantly thriving to work on our Mobility, Strength, Endurance and Speed.

Our Goal as a Runner is to progressively achieve and improve on one or more of the above characteristics.

Into the 7th Week of my BodyWeight Training, I see a major improvement in my Balance while Running. My Steps are more Stable and Coordinated, and I feel my Muscles are getting Stronger. πŸ’ͺ🏼

Overall these workouts have helped me in executing an injury free Running schedule more efficiently. At the same time, Running has helped me get these intense workouts done with ease. I am totally hooked onto this perfect combo of Running + BodyWeight Training.Here’s what Week 7 of my BodyWeight Training looked like.πŸ‘‡πŸΌ

Workout 1 πŸ˜…

  • 400 Jumping Jacks
  • 80 Flat-Out Burpees
  • 80 Pike Push-Ups
  • 120 Jump Squats
  • 300s Low Plank
  • 300s High Plank

Workout 2 πŸ˜…

  • 720s Low Plank
  • 360s High Plank
  • 120 High Plank Jacks

Workout 3

  • 180 Touch-Down Lunges
  • 180 Star Jacks
  • 120 Inchworms

Workout 4

  • 150 Flat-Out Burpees
  • 150 High Knees
  • 150 Punches

Workout 5 πŸ˜…

  • 150 Squat Stars
  • 150 Push-Ups
  • 150 High Plank Leg Lifts
  • 150 High Plank Knee Crosses
  • 150 Russian Twist Hard

Each day’s exercise should have warm-up and cool-down exercises and stretches.

It is important to Stay Hydrated with 2-3L of fluids (preferably Water)

Happy Workout. Happy Running.
#RunwithRaah πŸƒπŸ»β€β™‚οΈ