Wellness Wednesdays: Edition #16

Here’s your invitation to participate in running research with RunDot

Qualified participants receive 2 free months of run training.

The RunDot Project is an annual research initiative that provides optimized run training to help runners reach their true performance potential.

The project also quantifies the performance gains that RunDot's Optimized Training delivers.

What kind of results can you expect?

RunDot athletes improve their running performance an average of 3.2x more than non-users. They also see positive changes in 30% less training time.

Participation simply requires following your prescribed RunDot training to the best of your abilities.

You qualify for FREE training if you meet these criteria:

• You run with a GPS-enabled device

• You have not used RunDot (or TriDot) in the last year

• You are not a professional runner

• You are enthusiastic about achieving your running goals!

Get in shape with two free months of running training! Fill out the 3-minute application here to find out if you qualify

Hey everyone!

This week, we're diving into strength and cardio exercises. Whether you're a gym pro or just starting out, these four exercises will help build strength and burn calories. Let's dive in!

#1. Strength: The Mighty Squat 🏋️‍♀️

Why it matters:
• Works multiple muscle groups (quads, hamstrings, glutes)
• Improves core strength and stability
• Boosts overall functional fitness

Squat Science: Squats can increase the release of growth hormone and testosterone, promoting muscle growth and fat burning!

How to do it:

1. Stand with feet shoulder-width apart

2. Lower your body as if sitting back into a chair

3. Keep your chest up and weight in your heels

4. Push through your heels to stand back up

Pro Tip: Start with bodyweight squats and progress to weighted squats as you build strength.

#2. Cardio: High-Intensity Interval Training (HIIT) Burpees 🔥

Benefits:
• Burns a ton of calories in a short time
• Improves cardiovascular fitness
• Boosts metabolism for hours after exercise

HIIT Hack: Just 15 minutes of HIIT can burn more calories than jogging for an hour!

How to do a burpee:

1. Start in a standing position

2. Drop into a squat and place hands on the floor

3. Kick feet back into a plank position

4. Do a push-up (optional)

5. Jump feet back to hands

6. Explosively jump up with arms raised

HIIT Format: Do burpees for 30 seconds, rest for 30 seconds. Repeat 8 times for a killer 8-minute workout!

#3. Strength: Push-Ups - The Upper Body All-Star 💪

Key benefits:
• Strengthens chest, shoulders, triceps, and core
• Improves posture and stability
• Can be done anywhere, no equipment needed

Push-Up Power: This classic exercise activates nearly every muscle in your body!

How to do it:

1. Start in a high plank position

2. Lower your body until your chest nearly touches the floor

3. Push back up to the starting position

4. Keep your body in a straight line throughout the movement

Modification: If full push-ups are too challenging, start with knee push-ups and work your way up.

#4. Cardio: Jump Rope - Not Just for Playgrounds! 🏃‍♂️

Why it's awesome:
• Improves coordination and agility
• Burns calories fast (up to 1,000 per hour!)
• Low impact when done correctly

Skipping Science: Jump rope can burn more calories per minute than swimming!

How to do it:

1. Hold the rope with handles at hip level

2. Jump just high enough to clear the rope

3. Land softly on the balls of your feet

4. Keep a steady rhythm and breathe consistently

Beginner Tip: Start with 30-second intervals and gradually increase your duration.

Remember, proper form is key to preventing injury and maximizing benefits. Start slow, focus on technique, and gradually increase intensity as you build strength and endurance.

Which of these exercises are you most excited to try? Is it #4? Reply and let me know!

See you next week!
WH HealthTips