120914 – Squat/Sprint

Strength:

3 X Max Ring Dips

then:

Workout of the Day:

With a continuous running clock perform 1 squat and 1 1o meter sprint in the 1st minute, 2 squats and 2 10 meter sprints in the 2nd minute, 3 squats and 3 10 meter sprints in the 3rd min, and so on until you can no longer perform the required work in the time allotted.  Rest 1 minute.  Then continue to repeat your highest complete round until all athletes are finished.

Do these things for a healthy heart:

  • Optimize your insulin levels. Chronically increased levels of insulin in your blood can lead to diseases like heart disease, diabetes, and cancer.
  • Optimize your Vitamin D levels. Vitamin D has been found to have a direct impact on your risk for heart disease. The best way to get Vitamin D is through sun exposure. If you want to take a supplement instead make sure it’s Vitamin D-3, and in recommended amounts.
  • Balance your Omega -6 to Omega-3 fat ratio.  The optimal ratio for Omega-6 to Omega-3 consumption is 2-1:1. The average American consumes a ratio of around 25:1, not only is the highly unbalanced, it’s not healthy. Eat fewer foods high in Omega-6 fats like vegetable oils and more foods high in Omega-3 like line caught fish or krill oil.
  • Exercise regularly.  High intensity, interval exercise is great for your heart.
  • Normalize your waist size.  The more fat you carry around your middle the more at risk you are for heart disease. Men with a waist over40 inches and women with one over 35 inchesare at increased risk.
  • Don’t stress! Stress seems to be an expected part of everyday life for most of us, even a badge of honor in some cases.  Unfortunately, stress in too high doses or felt too frequently effect an entire range of health problems, among them: high triglycerides, cholesterol, insulin, and cortisol levels.

Tackle these little by little, day by day and soon you will see great improvements in your physical and emotional health!

 

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