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Edge Nutrition and Training Ideas
The Edgerunning Team has established nutritional guidelines which have
allowed us to perform at maximal levels- 4-10 hours a day in intense endurance and strength activities and during multi-day
adventure races. The nutritional and training guidelines below have been extensively tested in these extreme environments
and are supplemented by the state of the art sports medicine research.
Understanding of human physiology and nutrition has been unfortunately an inexact and flawed venture in the past 5 decades.
Scientific methodology has been sacrificed and the FDA guidelines for proper nutrition (even the 2006 Food Pyramid)have not
provide us with accurate and effective means for food choice. The medical community has first suggested low-fat diets, now
low carbohydrate diets and next...? Glycemic Index- the means by which the insulin response to food is measured has been
replaced by the use of Glycemic load, which includes the effects of fiber and portion.
Proper nutrition is based on evolutionary considerations-what foods are humans supposed to eat, determined by our genetics
and what is effective fuel for the body. The foods which will provide us with the essential nutrients for optimization of
bodily functioning are those which are closest to their natural state. Carbohydrates are the most essential elements in the
equation. providing phytonutrients which can be easily assimilated by the body. Choosing organic vegetables with varied and
intense coloration are the best food choices. Examples of this are: broccoli, blueberries, carrots, raspberries, yams, green
peppers, et al. Locally grown produce allows the consumer to eat foods which are harvested closest to their ripening times,
maximizing their nutritional value.
Certain herbs have been shown to have value in reducing chronic inflamation in the body, some of them considered adaptogens
(helping the body to adapt to stress) such as ginseng astragalus, holy basil and ashwagandha, and others herbal antioxidents
(which ameliorate the effects of oxidative stress, which exarcerbates the aging process)such as turmeric, ginger, green tea,
cocoa and resveratrol (found in red wine).
For most perople, a good multivitimin, a green foods concentrate with probiotics (which enhance the digestive process
and help the eliminate toxins from the body), such as Green Vibrance, with the inclusion of a fish oil supplement (from wild
caught species) such as Carlson Lemon Flavored Cod liver Oil should be your basic nutritional foundation.
Eliminate chronic inflammation and stress through meditation and yoga techniques and include regular aerobic activity,
elevating your pluse rate to an effective level at least 3 times a week for 30 minutes each session.
Genomic and DNA research appears to hold the key to understanding human physiology for the future.
Here are some ideas about cutting edge sports nutrition. Try one at a time to improve your health,
immunity to disease and performance, or jump in and optimize both your diet and your wellness.
•Choose a
diet plan designed by a biochemist-they know more about nutrition than regular M.D.s We suggest the Zone Diet by Dr. Barry
Sears, a 40% carbohydrate, 30% protein and 30% fat ratio. Also read publications by Andrew Weil M.D. such as "Eating
Well for Optimal Health" and "Healthy Aging". The Mediterranean Diet and the Okinawan Diet offer ideas which
are healthy and tasty. • READ THE LABEL of all foods. Avoid MSG, food dyes, hydrogenated fats,
and processed flours. Note the sodium content, and be conscious of percentage of fats and carbohydrates. Eat between 2000-3000
calories daily, depending on your activity level. Eat about 300 grams of carbohydrates, 70 grams of fat and 80-100 grams of
protein daily. •Insulin resistance is something you ought to be aware of. It seems
to be ubiquitous in the USA and may be the cause of varied ailments, including obesity, diabetes, Alzheimer's disease
and cancer. You can have a fasting glucose blood test to determine this as well as the ratio of good to bad cholesterol. •Be aware of general inflammation in the body. The body's natural response to inflammation often
goes awry, causing many physical problems produced by hormones such as prostaglandins and leukotrienes responding improperly
to inflammation circumstances(needed for healing injuries). The ratio of omega-6 essential fatty acids to omega-3 should be
1:1, yet in the modern diet it is more like 20:1 (omega 6 :omega-3). Inflammation can be controlled by informed food choices.
Control inflammation with low doses of aspirin and eat less refined and processed foods, foods made with flour and always
avoid corn syrup and any foods with hydrogenated fats (e.g. margerine) and trans fats. Check all oils for rancidity by scent(
turpentine-like smell). • Buy a water filter such as Pur or Brita or more expensive ones and use it
for all your drinking and cooking needs. •Be conscious of the Glycemic Index (G.I.) of foods and eat predominantly
low G.I. foods. Notice that the net carbohydrate value of the food is the most essential fact for nutrition-this takes
the total carbs and subtracts the fiber content for the net carb amount. •Fish are a valuable source of protein
and Essential Fatty Acids (EFAs), but avoid all fish that are toxically contaminated-e.g. swordfish, tuna (except Tongol tuna
from Thailand), etc. •Attempt to eat fruits and vegetables from a variety of color groups-e.g. blueberries,
raspberries, cherries, red grapes (non-tropical fruits), tomatoes (for the Lycopene-but don't take supplemental Lycopene),
carrots, winter squash, pumpkins sweet potatoes, leafy greens such as kale, chard, spinach, cruciferous vegetables
such as broccoli, brussel sprouts and cauliflower. Local produce and fruit is preferred over tropical sources. Cooked vegetables
allow the phytonutrient pigments to be absorbed more rapidly. Wash all vegetables with a diluted soapy water mix and scrub
with a vegetable brush to remove any pesticide residue or other contaminants. • For grains, choose multigrain breads rather than those made with flour, and add grains such as barley
and buckwheat to your menu choices.
•Eat no types of foods alone. Assure that carbs are taken with protein
and fat. • Buy organic produce and wild caught fish and free range animal products.
Breeders that allow animals to graze on grass rather than feed on grains allow the animal to obtain vital nutrients and Essential
Fatty Acids.
•Wash all non-organic produce and fruit in mild soap or vinegar using a soft vegetable brush. •Eat low glycemic index (G.I.) carbs- find the index on such sites as the American Diabetic Assn. Eat
mostly foods with a G.I of less than 70. Consider the glycemic load to be a more accurate description due to the condideration
of portion size in the formula.
• Eat fats such as (in order of preference) olive oil, hemp, canola, peanut
•Eat a portion of carbs that is about twice that of the protein (in size)
•Drink more than
64 oz. of water daily- this aids in fat metabolism and performance • Don't
skip meals. • Avoid all artificial sweeteners. Create drinks using purified
water and unsweetened fruit essences such as black cherry, cranberry and strawberry.
• Have protein and carbs 1
hour before working out and within 1 hour of completion.
• If your workout is 1 hour or less, liquid replacement
should be only water (and electrolytes if needed due to sweat loss). After this time, energy gels or drinks with sugar can
be used. Drinks are absorbed best if cold. Approximately 20 oz. of fluid should be taken in each 30 minutes of exercise.
Iskiate-as described in the book Born to Run is an energy drink made by combining 1 tbs chia seeds with
water and lime juice and a touch of rice syrup- take an hour and a half before a long run
•Supplements- Since few of us eat a perfectly balanced diet, supplements can help:
1. Multi Vitamin Mineral- ( Choose
one without Iron unless you are menstruating, pregnant or have a deficiency)-It should include mixed carotenoids, lutein and
lycopene and ~50 mg of each of the B vitamins.We suggest a 6/day brand such a Maxxum by Karuna-take 3 in morning and 3 later
in the day Rainbow Light Performance Energy for Men
2. Vit.
E- Mixed tocopherals- ~800-1200 total daily 3. Vit. C- Natural sources- 3000-4000
mg daily 4. Fish Oil- For EPAs and DHA- We like Carlson lemon flavored liquid-1-2
Tablespoons daily -keep refrigerated 5. Antioxidents-with turmeric, ginger and
green tea, such as New Chapter Supercritical Antioxidents. Ashwagandha and Arctic Root (Rhodiola) are effective as "adaptogens"
supplements that assist in immune response, especially for physically stressed athletes exposed to environmentat toxins and
bacterial and viral infections.
6. Probiotics-such as acidophilus and bifidus
assist in digestion and keep the colon healthy- keep refrigerated
7. Mushrooms=Such as New Chapter Immortal Mushrooms-
including reishi, maitake and cordyceps 8. Resveratrol- The active ingredient
in fermented grapes, can be helpful as an antioxident
9. Coenzyme Q-10- as an antioxident 10.
Alpha Lipoic Acid-To decrease insulin resistance and add antioxident benefits 11. MSM and
glucosamine and condroitin as well as magnesium and calcium (calcium citrate preferably)for injury prevention and repair.
Include additional 400 units of Vitamin D for absorption. Take when needed.
12. Green foods- we like Green Vibrance by
Vibrant health(keep in freezer) and Alive by Nature's way ( a shake) and Berry Green by New Chapter as a means to take
in sprouted green foods.
13. Protein Shakes- for meal replacement and breakfast- we like Prozone and Balance. Muscle
Milk by Cytosport is effective after weight or resistance training.
14. Breakfast Energy Drink- 8 oz. filtered water
(we use Pur) with 4 oz cottage cheese, 12 red or green grapes and 6 almonds- Blend and drink. This is balanced 40-30-30
15. Blended Salad- Mix 6 oz. filtered water with 1 tomato, 1/2 cucumber (peeled), some sprigs of parsely, a half handful
of watercress, some wheatgrass or spinach and blend and drink. Tabasco or other hot sauce can add spice. This has essential
phytonutrients and is an energy booster. 16. Omega/antioxidant soup- Purified water,
red or barley Miso paste, Organic Kale, Shitake Mushrooms, shelled hemp seeds, organic carrots- heat and serve.
17-
Heart Healthy Hummus and Hemp- Sprinkle hemp seeds in a saute pan until they are brown (or blackened for a stronger taste),
then sprinkle them onto a scoop of hummus. Top off with some freshly ground flax seeds (grinding the whole seeds in
a coffee grinder). 18- Edamame and Rice Bowl- Buy the Edamame (Soy Beans) and mix with cooked basmati rice (lowest
in glycemic index), Saute a mix of greens including onions, peppers broccoli, and shitake mushrooms in olive oil and
finish these by adding some tomato sauce (or marinara), warm in the saute pan for a moment and spread onto the rice
and beans. 19-Tofu Franks and Beans- Saute Yves "Jumbo Original Veggie Dogs", cut into pieces in a pan
with olive oil, chopped onions, cherry tomatoes and shitake mushrooms, until the onions are browned. Spread this on a bed
of chopped broccoli, red and green peppers and celery. Top this with spinach or arugula. On the side, cook some basmati
rice (Patak's has a 90 second version) with some refried beans (Whole Foods has one with chile and lime). Top this off
with some tomato sauce and then with some chopped hot cherry peppers and toasted hemp seeds. 20. Rainbow Stir Fry-
Coat the bottom of a grill pan with extra virgin olive oil. Slice some pieces of sweet potato paper-thin and place on the
heated oil. Add some onions or shallots sliced thinly into the pan. Add (in this order) slices of green, yellow, orange
and yellow peppers, mung (or other) bean sprouts, shitake mushrooms, shredded cabbage and carrots (in a cole slaw mix), and
spinach or arugula. Heat over medium flame until the potatoes and onions are seared. Add either: lemon pepper, a few
drops of seasoned sesame oil, sliced raw ginger or tamari soy sauce. While this is heating, grind some flaxseed (whole)
with some raw pumpkin seeds in a coffee grinder and sprinkle this on the vegetables. This dish includes all the major color
groups. For a substantial post race meal- Buffalo Burgers(D'artagnen) with Kale chips and Spinach, shitake mushrooms,
Halloumi cheese and onions grilled in pan.
The information below is from "The Cancer
Recovery Plan" by D. Barry Boyd M.D. and Marian Betancourt-Avery Books- ISBN 1-58333-230-8. This book
is a valuable resource for all and includes dietary guidelines as well a general wellness ideas. His email address is given
below.
The Metabolic Syndrome, AKA Syndrome X, consists of a series of physical
conditions which combine to place the individual in a weakened state, suseptible to a variety of ailments, including most
severely diabetes, cancer and perhaps alzheimers disease. It results in part at least from dietary deficiencies and
is exacerbated by stress. The body has an imflammatory response that becomes constant rather than solely in response
to an injury. This repsonse is increased with the addition of extra body fat, and this also increases the possibility of insulin
resistance, for the fat cells act like immune cells, releasing inflammatory cells uncontrollably.
Of interest to athletes in particular is the stress hormone, cortisol, also considered
a factor in insulin resistance. Athletes produce this hormone in response to training and competitive pressures.
Determine your Body Mass Index (see link below) and have blood tests taken to determine
your susceptability to insulin resistance. e.g fasting blood sugar, 2 hour glucose tolerance test, Cholesterol (HDL and LDL),
triglycerides, C-peptide and C-reactive protein. Your total cholesterol should be below 200mg/dl; LDL below 130; HDL above
40; Tryglycerides below 200.
For those who like technical explanations: Derived from an article in the Integrative Medicine Journal January/ 2006 “Inflammation, Pain and Chronic Disease” by Tanya Edwards, M.D.
Many diseases, especially those associated with aging have their pathogenisis in the inflammatory process. During inflammation, migrating leukocytes such as the tumor necrosis factor alpha (TNF-a) C-Reactive Protein
(CRP) and interleukin1-B (IL-1-B) are released.
Free radicals, reactive oxygen species (ROS)can produce
injury to cell membranes and promote the inflammation process. Eicosapentanoic acid (EPA) forms when n-3 linolenic (found in flaxseed and green vegetables is metabolized.Ingestion of these essential fatty acids creates a more even balance between the n-6 or linoleic acids (found in safflower and
corn oil) and the n-3’s. They should be in the proportion of 1:1 up to 1:3, while in the western diet the ratio is closer
to 1:25 of n-3 to n-6. EPA has an inhibitory effect on the production of the dangerous TNF a and IL1-B mediators. Fish oil also inhibits these. Many diseases such as Parkinson’s and Alzheimer’s has their etiology in inflammation. High levels of TNF-a in the blood plasma increases
the risk of the development of insulin resistance. Exercise
reduces Interleukin 6 and CRP, as well as other risk factors. Dietary fiber from fruits and vegetables is superior to that of grains in reducing the risk of certain cancers. Systemic infection seems to be the cause, not the result
of atherosclerosis. CRPis elevated in the obese. Lower rates of disease are a function of a diet which includes
high fiber vegetables and fruits, green tea. Treatment
for inflammation includes supplementation with Vitamin E, C, Curcumin (turmeric), acetylcaritine and catechins.
Equipment- We have field tested lots of gear, and have come up with some recommendations. Edge Running tops and bottoms
need to be light and durable, so that they are not destroyed in short order by thorns and other debris.
We have found that orienteering tops and bottoms made by Ultrasport and Trimtex as well as Thornknickers by Treklite to
be most appropriate (see link to orienteering gear below).
There are links below for the following
products: The trail shoes that we like are the Merrell Overdrive, Brooks Cascadia, Teva X-1 Pro, and the Inov-8
line. Mountain Hardware makes great wind anorak-style shells as does Golite and Brooks has a super compressible
one with a belt attachment container. We like the Nathan Sports hydration system as well as the Camelbak Octane
backpack and the flashflow waistpak. We use Thor-Lo and Smartwool Socks (crew cuts), and often combine this with
Eastern Mountain Sports Gaiters. For night running, we use Petzl headlamps. For hydration and nutrition
we use Gatorade Endurance formula and the fruit puree E4B. After runs, we use the Seatshield seat cover to
protect our vehicles. We use Buff headgear in hot weather conditions.
Nutriceuticals- The Nutritional Value of Certain Foods
Apples-Lowers cholesterol-Mild anti-viral and antibacterial effect
Asparagus-Contains glutathione-to prevent cancer risk
Avocado-Helps circulation, lowers cholesterol-Oleic acid is an antioxident.
Banana and Plantain-Helps digestion and dyspepsia
Barley- Reduces cholesterol-Probably the best grain source-Anti-viral characteristics
Beans-Lowers cholesterol-One cup/day is recommended. Regulates blood sugar levels. High in fiber.
Beets-High in iron and other mineralsEliminates drug toxins
Bell Pepper- High in Vit C. Helps in fighting colds
Blueberry- Acts as an antibiotic, especially in urinary tract infections. High in anti-viral activity and is a natural
aspirin
Broccoli- Contains Quercitin, glutathione, beta carotene, Vit C, Lutein and sulforaphane, all important antioxidents.
High cancer fighting activity. Contains Chromium which regulated insulin levels.
Brussels Sprouts- Anti-cancer effects- contains indoles and antioxidents
Cabbage- Numerous anti-cancer compounds, Speeds estrogen metabolism. Cuts risk of colon cancer.
Carrot- Source of Beta-Carotene-Protects from stroke risk and degenerative eye disorders.
Cauliflower- Similar to Broccoli
Celery- Remedy for high blood pressure and diuretic.
Chili Pepper-Dissolves blood clots and opens up sinuses and removes mucus. Speeds up metabolism
Cinnamon- Stimulator of insulin activity-Mild anti-coagulent activity
Clove-Kills toothache pain and protects against rheumatic disorders
Coffee- Mood elevator in moderation. Improves mental performance.
Corn-Anticancer and antiviral activity.
Cranberry- Strong antibiotic activity. Helps with urinary tract diseases.
Fenugreek Seed- Anti-diabetic qualities.Anti-diarrheal and anti-ulcer activity.
Flax Seeds- Helps with constipation and colitis. Lowers blood fat levels. and shown to lower risk of colon and breast
cancer
Figs- Help to shrink tumors. Has laxitive effect.
Fish and Fish Oil- One ounce/day cuts risk of heart attacks by 50 percent. Contains Omega-3 Oil. Relieves symptoms of
rheumatoid arthritis, asthma, psoriasis and high blood pressure. Reduces high levels of triglycerides. May prevent strokes.
Good choices are wild caught salmon, sardines, whitefish, anchovies, mackerel and herring.
Garlic- Broad spectrum antibiotic. Lowers blood pressure and blood cholesterol and discourages dangerous blood clotting.
Contains multiple anticancer compounds and antioxidents. Works as a cold preventative.
Ginger- The most important spice-Treats nausea, chest congestion, diarrhea and nervous diseases.High in anticancer activity.
Grapes-Rich in antioxident activity from the Resveratrol ( Found in the skins which controls blood platelet clumping)and
Queretin which boosts HDL cholesterol. Antibacterial and antiviral.
Grapefruit- Contains a pectin which lowers blood cholesterol. Has anticancer activity.
Honey-Antibiotic activity
Kale- Anticancer properties. High in Beta carotene
Lemon-natural antiseptic. Helps with asthma and arthritis
Licorice- Anticancer activity , especially for skin cancers.
Melons- Anticoagulent activity
Muchrooms- Longevity tonic, especially Shitake, and Maitake. Prevent and treat cancers, viral diseases, high blood cholesterol
and high blood pressure. Shitakes contain Lentinan an antiviral compound. Helps immune system functioning.
Mustard- Acts as adecongestand and expectorant.
Nuts- Walnuts and almonds are the best choice for anticancer and heart protection. High in Vit E.
Oats-Depresses cholesterol and lowers blood sugar.
Olive Oil-Lowers bad LDL cholesteril and prevents oxidation in the body.
Onion- Strong antioxident with cancer preventative agents. Lowers cholesterol levels.
Orange- Rich in flavonoids and carotenoids and Vit C. Helpful with asthma attacks.
Parlsey-Antercancer antioxidents including monoterpenes, phthalides and polyacetylenes. Helps to detoxify carcinogens.
Pineapple- Suppresses inflammation with bromelain.Helps with osteopososis because of high manganese content.
Potato-Anticancer protease inhibitors
Pumpkin-High in Beta carotene.
Raspberry- Antiviral and anticancer activity. Contains natural aspirin.
Rice- Anti-diarrheal, anticancer with protease inhibitors.
Seaweed and Kelp-Good for hypothyroidism. Contains many minerals. Kills some viruses. Lowers blood pressure and boosts
immune functioning.
Soybean- Rich in hormones-Boosts estrogen levels, Anticancer activity. Lowers blood cholesterol.
Spinach- Great cancer fighter.Contains Beta carotene and lutein. Rich in fiber.
Sweet Potato and Yam- High in Beta carotene- Prevents heart disease
Tea (White, Green, Oolong and Black)-Diverse antibiotic anti-coagulent anti-ulcer, anti viral analgesic effects due to
catechins.
Reduces athersclerosis, and reduces strioke risk.
Tomato-Source of Lycopene an antioxident and anticancer agent- Best provided by cooked tomatoes ore sauce.
Tumeric-With curcumin as its active ingredient-Has anti-inflammatory effects and possibly reduces the risk for Alzheimer's
Disease. Lowers cholesterol and helps with arthritis. Lowers blood sugar.
Yoghurt- Strong anticancer and antibacterial effects. Boosts immune functioning. Helps with upper respiratory infections.
High in calcium. Use one with live cultures such as Acidophilus and Bifidis.
Nutrition and Diet Websites
Linus Pauling Institute
Ultrametabolism Website
Seafood Watch (Healthy Seafood Choices)
Glycemic Index Chart
Website of Dr. Andrew Weil
D.Barry Boyd M.D.'s Email
Stamford Center for Natural Health
Barry Sears' Zone Diet Website
The Mediterranean Diet
South Beach Diet
The Okinawan Diet Plan
The Paleolithic Diet
The Metabolic Syndrome
The Metabolic Syndrome X by Medline
Insulin Resistance by Stanford U.
Insulin Resistance by MedicineNet
Alternative Therapies Websites
American Association of Naturopathic Physicians
Homeopathic Education Services
Chiropractic Network
Cranial Osteopathy Academy
National CertificationCommission for Acupuncture and Oriental Medicine
Academy of Medical Acupuncture Website
American Society for the Alexander Technique
Trager Network
Hypnotherapy
National Qigong Association
Bonnie Prudden Myotherapy Website
American Massage Therapy Network
Rolf Institute of Structural Integration
Naturopathic Medicine Network
Research on Herbal Remedies
American Botanicals
Americal Herbal guild
Herbal Research
Fitness Sites
Body Mass Index Calculator
Click here for performance nutrition ideas
Download an article on current concepts on sports nutrition
Sports Equipment Sites and Resources
Golite Running Gear
Timex Bodylink Trail Runner Speed/Distance/Heart Monitor
Nathan Sports HPL 020 Hydration System
Camelbak Hydration Systems
Inov-8 Shoes
Teva X-1 Pro Trail Shoes
Vasque Blur Trail Shoes
Merrell Overdrive Shoes
Petzl Running Headlamps
Garmin navigation Systems
Mountain Hardware Gear
Summit Hut Outdoor Outfitters
Montrail Shoes and Mountain Racing Team
US Track and Field Running Routes
Orienteering Gear appropriate for Edge Rnning
Trail Runner Magazine
Waterproof Car Seat Covers
Metrosports Magazine (NYC Metropolitan Area Sports)
E4B Fruit Puree
Brooks Running Shoes
Gatorade Endurance Formula
Balega Socks
Smartwool Socks
Buff Headgear
Edge Training
Strength Training
. Include weight training in your regimen. We use powerblock dumbells and those stretch cables that fit in your door with
a swiss ball and include the following exercises done every two days:
a. Bench press- 3 sets of 12 on ball
b. Incline bench 3 sets of 10 (or overhead press) on ball
c. Cable flyes- 3 sets of 15
d. Standing dumbell curls -2 sets of 10
e. Standing hammer curls 2 sets of 10
f. Lateral dumbell raises- 3 sets of 12
g. Cable rows- 3 sets of 15
h. Abdominals and core- 3 sets crunches (40 reps)with legs raised, 2 sets of bicycling with legs raised (40 reps)and 3
sets of twists with medicine ball (6 lb) or dumbell ( 50 reps)
i. pushups can be substituted
j. You can also do squats with dumbells against the wall if desired.
Take approximately 30 grams of protein within an hour after working out
Be sure to stretch and remain flexible for your workouts. I suggest learning the Yoga asana- Salutation to the Sun for
overall flexibility.
Balance boards are useful for this type of sport. (See below)
Blindfold walk- walk across difficult terrain slowly with eyes closed to develop feel in the feet and the ability to react
to obstacles quickly.
Buy and use a heart monitor for training- this allows you to maximize your workouts. Set the pulse range according to
your age and ability. Train between 60-75% of your maximum heart rate. Click on the link below to find your optimal heart
rate zone.
Vary your training between long distance and intervals which can be done using hills or at a given time span. e.g. two
minutes running at maximum rate followed by four minutes at 60% of max.
Core Training, Stability and Balance
These are essential skills for Edge Running and most other sports.
We reccommend the use of the BosuŽ Trainer (pictured below.)
The BosuŽ can be used for a variety of exercises such as:
On the domed side:
1. Hop on one foot in place, and then moving
in a circle.
2. Do squats (till knees are bent 90 degrees), and hold bottom position,
without weights or with dumbells.
3. Do leaps from one foot balanced to two foot and "stick" the landing
4 Leap from floor onto BosuŽ after deep knee bend.
5. Do bicycling abdominal exercise with lower back centered on BosuŽ dome
6. Do other dumbell exercises centered on BosuŽ (curls overhead press, etc.)
7. Try to sit,balanced on your buttocks, arms crossed and legs extended forward
8. Do a yoga frog stand, balancing on the palms of both hands, with knees
braced against the elbows.
9. With the BosuŽ on a bench, practice varied vaults (see Gymnasty videos
below).
10. Holding dumbells at your sides, lunge (one foot) onto the top of the BosuŽ dome, then spring off the BosuŽ back to
the starting position.
On the platform side:
1. Do pushups, grasping the edges of the BosuŽ, and rotate your body and
the BosuŽ to alternating sides at the top of the pushup. As a variation, you can lift alternating legs as you lower your
body.
2. With legs wide on the platform, squat to 90 degree knee bend and hold
controlling the leg shaking.
3. Place one hand in the center of the BosuŽ platform and the other on the floor. Then lift one arm and extend it forward
while lifting the opposite leg (straightened).
Do any of the above exercises with eyes closed.
The BosuŽ Trainer
Gymnasty Videos demonstrating varied vaults and moves
Click here for a tutorial on how to learn tricks
Click here for a Heart Rate Zone Calculator
Click here for tips on trail running and injury prevention
Click here for tips on balance for runners
Click her for more training tips
Click her for running biomechanics tips
Click here for animated power training exercises
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