water polo workout routine
Best Workout Regime for Female Endomorph Weight Loss?
I am looking for a good workout routine. I already go to the gym about five days a week but I usually just run 2 miles or bike 6. Although it is good to workout, I am not seeing any results. All my weight is in the lower part of my body. I want to lose weight and be toned (not buff). I was an avid swimmer and water polo player in high school and have time to be able to swim three days a week for 50 minutes each time and I can also swim in the ocean (I live in Hawaii). I would like to spend only 60 minutes in the gym each time but I can stay for as long as 90 minutes. I want something that is completely laid out for me so I know exactly what’s next.
Thanks
To other readers; DO NOT CLICK/COPY/PASTE THE TINY URL LINKS! Tinyurl is a spy virus that hacks your computer and infects it. DO NOT CLICK TINYURL!
You need to stop doing 2 mile runs or 6 miles of biking and start doing some high intensity interval training. The longer duration cardio that you do will cause your body to store fat, due to rise in cortisol levels.
Do sprints on the treadmill or elliptical machine, or intervals of hard pedaling on the bike then slower pedaling. Like 1 minute hard, 1 minute slower and keep that up for 15 minutes or so.
There is no such thing as being “toned,” it is not a word that accurately describes a physical quality. The size of your muscles has more to do with how much protein you eat and calories you consume.
Again, the long duration cardio you are doing is part of the problem. You need brief bursts of intense physical activity then rest. This works because the muscle burn you get when you do that causes release of growth hormone in your body, which burns fat.
You can use any physical activity for interval training. They will all work as long as you alternate between hard and easy on the cardio machines. For the exercise drills, you just shorten the time between drills to a minute or less and that will do the trick.
circuit weight training
sprints on the treadmill
sprints on the elliptical machine
sprints on the stationary bike
calisthenic drills
kettlebell drills – VERY effective for fat loss – I know…LOL
Check out my webpage below in cardio training.
water polo workout routine
What are some good weight routines for water polo??
So I got some weights today. Their individual hand barbells. They have:
2 – 3.5lb handles
4 – 1.25lb plates
8 – 2.5lb plates
so these are the only weights I have really, i have a water polo ball though. And i want to build up some muscle for water polo this summer and next school year.
what are some good routines that i can easily do in a few minutes in the morning and/or evening, and what are some medium and harder workouts too?
Do a full body weight routine: Legs, back, chest, shoulders, arms on odd days. Six to ten exercises are ideal. Do two to three sets of ten to fifteen reps. Do less on easy days, more on hard days.
Do a bodyweight workout on even days: Make a circuit and do it five times (or less to go easier). For instance:
Squats x 20
Push-ups x 20
Sit-ups x 20
Pull-ups x 10. Any exercises will work Do between three and six different types of exercises. You can get ideas for it on youtube by searching “bodyweight exercises”.
Here’s some general principles to follow.
1. Start slow and build up gradually.
2. If it hurts, stop.
3. Vary the workouts weekly and monthly. Always mix things up.
4. Polo needs swimming. Getting in the water is your best bet.
5. Get a partner to do it with and have fun.
Good luck.
|
|
iHome iP43LVC Dual Alarm Clock Radio for your iPod/iPhone with Pillow Shaker (Blue) $75.95 iHome IP43 Desktop Clock Radio – Apple Dock Interface IP43LV Clocks… |
|
|
Dual Alrm Clck Rad Iphone/ipod Purple Charge Play Or Wake $91.77 iHome IP43UV Desktop Clock Radio IP43UV Clocks… |
|
|
Alex Super Baking set – 18 Piece Metal and Plastic Set $16.99 Measure, mix, prep, and bake some imaginary treats| This 18-piece set features a loaf pan, bear pan, heart pan, mixing bowl, rolling pin, whisk, measuring spoons and cup, pastry wheel, 2 star cookie cutters, 2 heart cookie cutter, and an oven mitt. Bon Appetit|… |
|
|
Passion of the Christ: Songs (Original Songs Inspired by the Film) $7.00 … |
|
|
Egyptian Hieroglyphs Made Easy $26.50 Learning and understanding of the ancient Egyptian hieroglyphic language. The hieroglyphic script was the longest lived and earliest form of the Egyptian language. Its use was limited primarily to religious and monumental inscriptions, whereas a more cursive script called hieratic was preferred for administrative and epistolary purposes. Hieroglyphic Egyptian employs pictures of objects, each with… |
|
|
Promised Land [CD-ROM] Queensryche’s follow-up to the double-platinum Empire is something of an acquired taste, but it’s well worth the effort. There’s considerable variety here; the heavy progressive-rock of “I Am I” and the ballad “Bridge” were hit singles, but there’s also the funk-inflected “Disconnected”, the edgy, spooky “Lady Jane”, and the piano-and-vocals “Someone Else?”. The title track is probably the stronge… |
|
|
Modern Floral Bird – Vinyl Wall Decals Murals Stickers Art Graphic – 46H x29W – by üBer Decals Better than wallpaper, wall stickers are a perfect way to decorate your room and express yourself. They are a fun, easy and removable decor solution. These stickers are pre-cut and will only take you several minutes to apply on any surface – walls, doors, windows, and more. Each of our designs come with easy instructions to follow. This is an original design from uBer Decals. All other sellers are… |
|
|
Yoga Girl – Vinyl Wall Decals Murals Stickers Art Graphic – 25H x 35W – by üBer Decals Better than wallpaper, wall stickers are a perfect way to decorate your room and express yourself. They are a fun, easy and removable decor solution. These stickers are pre-cut and will only take you several minutes to apply on any surface – walls, doors, windows, and more. Each of our designs come with easy instructions to follow. This is an original design from uBer Decals. All other sellers are… |
|
|
2.5mm Hands-Free EarBud Headset + Car Kit Vehicle Plug in Adapter + Home Travel Wall Charger for ATT Nokia Mural Grouper 6750 Cell Phone $5.99 Brand new premium quality MP3 Earbud and hands-free headset for your cell / smart / PDA phone. Acoustically tuned speaker for improved sound clarity even in noisy environments. Soft covered ergonomic earpiece for comfort even over extended periods. **Phone & Ear bud features are limited to the phone’s capability and the service provider’s default settings. Please consult with your phone’s user man… |
|
|
Shawn Interrupted $1.99 … |
|
|
Defending Polygamy $1.99 … |
|
|
America’s Funniest Home Videos: Sports Spectacular $4.00 AMERICA’S FUNNIEST HOME VIDEOS:SPORT – DVD Movie… |
|
|
Tiger Balm Analgesic Tiger Muscle Rub … |
|
|
Gecko Nasal Pad – Large, 4.12 Long $24.85 The Gecko Nasal Pad (formerly the Sleep Comfort Care Pad by Sequal) is intended for patients with Obstructive Sleep Apnea (OSA) who experience pain and discomfort on or around the bridge of their nose associated with using nasal or full face masks. The pad acts as a cushion between the patient’s face and mask, and is simply placed across the bridge of the nose under the mask. The protective polyme… |
|
|
Ableware 769450000 Raptor Reacher $13.99 Raptor Reacher Maximum value at a moderate price The Raptor Reacher is a low cost, durable, lightweight, all plastic reacher with a contemporary design unlike other reachers. The jaw opens a full 2 1/2″ (6.3 cm) and provides a tight grip on even the smallest items such as coins or bulky items like newspapers, clothing and cans. A hook-like extension on the front can be used as a dressing aid. The … |
|
|
Kuzy® – AQUA BLUE Keyboard Silicone Cover Skin for Macbook / Macbook Pro 13 15 17 Aluminum Unibody $1.00 Dress up your MacBook Pro in fashionable color, silicone protection now. *** Will Not fit MacBook Air 11″ ***… |
|
|
Kuzy – PURPLE Keyboard Silicone Cover Skin for Macbook / Macbook Pro 13 15 17 Aluminum Unibody $2.00 Dress up your MacBook Pro in fashionable color, silicone protection now. *** Will Not fit MacBook Air 11″ ***… |
|
|
Kuzy – Circles Blue/White Keyboard Silicone Cover Skin for Macbook / Macbook Pro 13 15 17 Aluminum Unibody $2.00 Dress up your MacBook Pro in fashionable color, silicone protection now. *** Will Not fit MacBook Air 11″ ***… |
|
|
Omaha Steaks Prime Rib Roasts Prime Rib Roasts… |
|
|
KIKE CALVO photo illustrations FREAKLANCES Collection – Freaklance Fausto with bike graphic tablet and keyword – Coffee Gift Baskets – Coffee Gift Basket $44.99 Freaklance Fausto with bike graphic tablet and keyword Coffee Gift Basket is measuring 9x9x4. Contains 15oz mug, BONUS free set of 4 coasters, biscotti and 5 blends of gourmet coffee. French Vanilla, Kenya AA, Decaf Colombian Supremo, Chocolate and Italian Roast Espresso elegantly presented in our signature black planet coffee gift box. A very nice and thoughtful gift for any occasion…. |
|
|
Betty Lous Organic Harmony Hippy Happy Apple Bar Case Pack 24 – 683021 $116.33 1.75 oz bar. Vegan. USDA organic. Ingredients: organic apple cinnamon granola [organic oats, organic maple syrup, organic oat flour, organic crisped rice (organic brown rice, malt syrup - GF, sea salt), organic brown rice syrup, organic walnuts, organic sunflower seeds, organic expeller pressed high oleic sunflower oil, organic unsulfured dried apples, organic cinnamon, organic vanilla, sea salt],… |
|
|
Sony ICF-C05iP Clock Radio for iPod (Black) $39.95 With the Sony ICFC05iPBLK Clock Radio you can charge your iPod’s battery while you sleep. This Sony ICFC05iPBLK Clock Radio is the space-saving bedside accessory for iPod® and iPhone® users. Set the alarm to wake to the radio, iPod®, or a buzzer. The charging tray ensures both you and your iPod/iPhone® start the day with a fully charged battery. Plus, The Sony ICFC05iPBLK Clock Radio features … |
|
|
Sharp LC60LE835U Quattron 60-inch 1080p 240 Hz 3D LED-LCD HDTV, Black Sharp AQUOS LC-60LE835U 60″ 3D LCD TV LC-60LE835U LCD Flat Panel TVs… |
|
|
Lilyette Women’s Minimizer Bra #427 $32.00 Experience the elegance of our Lilyette® Simplex Minimizer Bra with Embroidery!Minimizes your bust Elegant embroidery adds femininityNo wire poke throughFlexible fitFabric ContentCups: 69% Nylon, 31% Lycra® ElastaneEmbroidery: 57% Rayon, 31% Nylon, 12% PolyesterBack: 92% Nylon, 8% Lycra® ElastaneImported… |
|
|
Maidenform Lilyette® Absolute Solution Lightly Lined Bra $34.00 Lilyette® has designed a bra that delivers the absolute solution for a full figure woman into one pad! Our Lilyette® Absolute Solution Lightly Lined Bra is the single bra that will supply you with modesty, lift, and shape!3 section cup each with a different benefit: Lift, Modesty and ShapingOffers full supportSoft fabricationPads are designed to leave you feeling confident and comfortableDeliv… |
|
|
Lilyette Women’s Plunge Into Comfort Keyhole Minimizer $32.00 AS SEEN ON THE TODAY SHOWOur Lilyette® Keyhole Minimizer Bra’s sexy plunge design provides a V-shape pitch that enhances cleavage while providing a sexy and secure fit on the body! Minimizes size – not shapeEnhances CleavageSexy plunge stylingShimmering fabric appearanceGentle and comfortable on the bodyPrevenets wire poke through Fabric ContentBody: 78% Polyamide, 22% ElastaneCup Lini… |
|
|
KONNET iCrado Original, Stylish Metal Charging Dock / Cradle / Stand for iPhone, iPhone 3G, 3GS and iPod (Black) The KONNET iCrado is an easy to install cradle for your iPhone or iPod. With its unique distinctive design, it demonstrates the userâs personal style. The front is designed with a wide opening to give users the quick convenience of charging the iPhone or iPod without removing the protective case. The iCrado has a dedicated port to fit the Appleâs 30-pin USB cable to charge and sync the i… |
|
|
ZipKord Single USB Power Kit for Jawbone Era BlueTooth Headset! Comes with: Retractable Charging Micro-USB Data Cable, Folding Blade Wall Charger, Car Charger. (1Amp Kit, Retail Packaging) $24.99 ZipKord Single USB Power Kit for Jawbone Era BlueTooth Headset! Comes with: Retractable Charging Micro-USB Data Cable, Folding Blade Wall Charger, Car Charger. (1Amp Kit, Retail Packaging)… |
|
|
Permatex 82606 Pro Strength Brake & Parts Cleaner (not for resale in California) $5.99 Quickly dissolves and removes oil, grease, brake fluid and oxidized oils from all types of brake systems and metal surfaces. Dries without leaving residue…. |
|
|
Star Wars: Lost Tribe of the Sith #2: Skyborn $1.00 Don’t miss Star Wars: Lost Tribe of The Sith: Skyborn a FREE original eBook short story, the second in a series that tell the untold story of the Fate of the Jedi’s forgotten Sith castaways, their battle to survive, and their quest to re-conquer the galaxy! DECEIVE AND CONQUER A Jedi ambush leaves the Sith ship Omen marooned on a remo… |
Leave a Reply