Performing Sit-Ups, also known as “crunches” is an excellent way to burn calories while also strengthening the body’s core muscles. Typically, Sit-Ups are performed at a pace that equates to about one or two seconds each or 30 to 60 per minute. A popular measure of core body strength, combined with endurance is to be able to perform 100 Sit-Ups in tw...

10 kilometers, or 6.2 miles, is the threshold distance that runners consider to be true “road running”. A combination of speed and endurance is required to be competitive in a 10K run but many participants take part purely for the experience and exhilaration. Novice runners with a basic level of fitness should consider training for at least 4 weeks as prep...

Whether you have dreamed about losing the last 10 pounds related to a much larger goal you have been working on for years or that extra 10 that crept on to your frame since high school the reality is you can do it with a little commitment and discipline. We know that it takes a deficit of 3,500 calories between those consumed and what we expend to lose 1 pound. A tota...

Depending on your current weight, a 20 pound loss will most likely make a significant change to your appearance and overall health. The loss of 20 pounds for most people would be a worthwhile achievement and will contribute to better physical health. Rather than viewing the 20 pound goal as a single target consider breaking down the desired weight loss into incrementa...

Perhaps you are planning for the trip of a lifetime such as a trek up Tanzania’s Mount Kilimanjaro or the Routeburn Track in New Zealand and you know your level of fitness needs a serious shot of improvement. An excellent way to increase endurance and core strength is to start a hiking program with the use of a weighted backpack. Hiking uphill with a weighted pa...

A 40 kilometer bike ride is the distance of the cycling component of an Olympic length (or International distance) triathlon and also a common target for cycling road races. Working up to a continuous ride of 40 kilometers is no small undertaking but achievable by those with basic physical fitness. Professional cyclists can cover 40 kilometers in less than 40 minutes ...

Box Jumps can be a good complement to an overall fitness program that you design to increase strength, flexibility and stability while performing a low impact exercise. The key is to choose a box height that is challenging yet appropriate for your height and current physical ability, usually at the level of your knees. From a fixed position with both feet on the groun...

The ability to do 50 Pushups continuously is often thought to be a benchmark level of physical fitness and strength. Focusing on the goal and adopting a plan to achieve it are necessary to insure success. Even those currently in less than ideal physical condition can anticipate successfully achieving this hallmark of muscle strength and endurance. As part of an overal...

A 5K run covers 5,000 meters and is considered an entry level competition for novice runners. However, the 5K race is also an Olympic Games event and attracts some of the world’s elite runners at a pace that can only be thought of as a sprint. Perhaps you have considered getting into a running program or you have been running for some time but need the motivatio...

Perhaps there is a special event on the horizon like a high school reunion or your best friend’s wedding that makes you want to drop 5 pounds. Everybody’s metabolism is different but in a general sense, you need to consume 12 calories per day for every pound you ring up on the scale to maintain your current body weight. To lose weight in a permanent way, a...

The Susan G. Komen 3-Day for the Cure, frequently referred to as the 3-Day, is a 60-mile walk to raise funds and awareness to fight breast cancer. Participants commit to fundraising, training, and dedicating a three-day weekend to the event. Taking place in 14 cities in the USA, the 3-Day for the Cure is a series of three-day, 60-mile walk that raise millions of dolla...

Completing a 100 mile bike ride is a challenge that weighs on the to-do list of almost every cycling enthusiast. Somewhat comparable to completing a marathon by a runner, a Century is considered an endurance event requiring a good amount of training and fitness to be achieved. The popular events that are held around the world often emphasize the scenic beauty of the c...

The chin-up (also known as a chin/chinup) is a strength training exercise. People frequently do this exercise with the intention of strengthening muscles such as the latissimus dorsi and biceps, which extend the shoulder and flex the elbow, respectively. It is a form of pull-up in which the range of motion is established in relation to a person's chin. A chin-up has a...

On August 25, 1875 Captain Matthew Webb of the British Merchant Navy was the first person to swim the English Channel without the use of artificial aids. He swam the 34 kilometers (21 miles) from Dover, England to Calais, France in the Strait of Dover in less than 22 hours. In the 1920’s the Channel Swimming Association (CSA) was formed to authenticate the swimm...

13.1 miles or 21 kilometers, no matter how you measure it the dream of running and finishing a half-marathon is a challenge that might just belong on your list. The world record for men is under an hour and for women, just over, but most recreational runners are thrilled to complete the course in 2 to 4 hours, depending on age, background and physical ability. Half Ma...