Wellness App Review: C25K (Couch to 5K)

Does running a 5K sound like an impossible goal?  If so, the Couch to 5K app was developed for people just like you! The Couch to 5K app can take you from a sedentary lifestyle to being a 5K distance runner in under two months.  

The app gives you three workouts to do each week, and the intensity of the workouts increases over time.  Over an eight-week period, you will gradually build strength and stamina, increasing your overall health and fitness. 

How it works

To get started, you’ll log into the app, put on your headphones, and start the Week 1, Day 1 workout.  You don’t need to look at the screen once you start the workout since the app will talk to you and let you know when to walk and run (don’t worry, the app also lets you listen to music on your playlist during your workouts). If you are curious about how much time is left during any of the segments, you can always look at the timer on the app. You’ll probably want to purchase an armband for your smartphone so that you don’t have to carry your phone in your hand while running. 

For the first workout, you will start with a warm-up walk, and then alternate jogging and walking for a total of 20 minutes.  By the last week of the program, you will be ready to jog a full 5K (3.1 miles) or 30 minutes non-stop. After you complete the 5K program, you can continue to increase your fitness by downloading the app for the next step: 10K. 

Pros: The app is really basic, so you can just jump right in—you won’t need to spend any time learning how to use it. The app is free (available on iTunes, Google Play, and Amazon app store), and if you want, you can pay $1.99 to remove the ads.  It can be integrated with Nike + GPS and MyFitnessPal for added tracking. The app also has a strong Facebook and Twitter following, where you can share your milestones and connect with other runners. 

 

Cons: It’s not the fanciest app—there aren’t many bells and whistles to it. The app’s audio coach prompts you to do your walk/run intervals, but it doesn’t really do much more than that.  If you’re looking for additional motivation or insight about your progress, look into other apps that are better designed for that purpose. 

Overall consensus: Runninga 5K can seem very intimidating, but this app can help you build the strength, stamina, and confidence you need to meet the 5K goal.  Couch to 5K turns the daunting goal of running a 5K into a manageable undertaking. Just download the app and do your workouts outside or indoors on a treadmill.  The key to building strength and endurance is to keep practicing and making small improvements over time, and this app does a great job at guiding you through the process!

If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for assistance with finding the right wellness resources for you!

 

WOW –Workout of the Week: Bicycle Crunches

This week’s workout is Bicycle Crunches. Bicycle Crunches are a great core and lower body exercise that can strengthen your abs while burning fat.  Here’s how to do them:

·         Start by sitting on the ground, with both feet on the floor in front of you.

·         Next, raise your feet off the floor and find your center of balance.

·         Straighten out both legs and place both hands behind your head, keeping your elbows in.

·         Next, bend one knee and bring it in toward your chest. At the same time, twist your torso so the opposite elbow meets the opposing knee.

·         Finally, repeat for the other knee, twisting your torso and touching your other elbow to the opposite knee. Congratulations—you just completed one Bicycle Crunch!

Try doing 15-20 Bicycle Crunches, or as many as you can, for 30 seconds. For an added challenge, try adding 10 Bicycle Crunches to your set each day! 

We hope you’ll try Bicycle Crunches over the weekend and then build them into your daily routine Monday through Friday of the coming week.  

Want more fitness ideas?  If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for more healthy ideas to get—and stay—fit. And remember, talk to your doctor before beginning any new fitness regimen.

WOW –Workout of the Week: Mason Twists

This week’s workout is Mason Twists. Mason Twists are a great core exercise because they work your obliques and center abdominal muscles. Here’s how to do them:

·         Start out sitting on the floor with your knees bent so that you can place your feet flat on the ground. (You may want to use a yoga mat or towel for extra padding.)

·         Lean back so that your body is in a 45-degree angle, or until you start to feel your abdominal muscles tighten, while keeping your back straight. Raise your feet up until your lower legs are parallel to the floor.

·         Balancing your weight on your glutes, bend your elbows and clasp your hands together in front of your chest.

·         Twist your torso to the right side and try to bring your hands as close as you can to the floor. Move only your upper body while keeping your abdominals engaged throughout the motion.

·         Finally, twist over to the left side and bring your hands toward the floor. Avoid using momentum – be sure to control the motion. To complete one set, continue twisting from the right to the left side.

·         Try doing 2 sets of 30 twists (15 on each side).

For added difficulty, hold some weight (like a medicine ball or light dumbbell) in your hands while twisting. Try adding 10-15 Mason Twists to your sets each day this week! 

We hope you’ll try Mason Twists over the weekend and then build them into your daily routine Monday through Friday of the coming week.  

Want more fitness ideas?  If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for more healthy ideas to get—and stay—fit. And remember, talk to your doctor before beginning any new fitness regimen.

WOW –Workout of the Week: Burpees

This week’s workout is Burpees.  You may have heard of Burpees before, as they are a popular exercise used by personal trainers, athletes, military personnel, and CrossFit enthusiasts. Burpees—also known as squat thrusts—are a great calorie-torching, full-body exercise for strengthening your arms, chest, quads, glutes, hamstrings and abs. They are performed in five steps with rapid movement—each step should take about one second. Here’s how to do them:

1. Begin in a standing position with your arms at your sides and your feet shoulder-width apart.

2. Next, assume a squat position with your hands on the floor in front of you.

3. Kick your feet back into a push-up position and complete one full push-up.

4. Immediately return your feet back to the squat position as quickly as possible.

5. Finally, stand up from the squat position. Congratulations, you just completed one full Burpee!

For added difficulty, try adding two push-ups into step 3. Try incorporating 2 or 3 sets of 15-20 Burpees into your workout. You can even do them in between other exercises to keep your heart rate up.  After doing a few sets of Burpees, your legs will likely feel a bit like lead—but don’t worry, this is normal!

We hope you’ll try Burpees over the weekend and then build them into your exercise routine Monday through Friday of the coming week.  

Want more fitness ideas?  If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for more healthy ideas to get—and stay—fit. And remember, talk to your doctor before beginning any new fitness regimen.