Pushups and Jogging

A great way to make your pushups more effective is to complete them with a significantly increased heart rate. This sends more blood to the pectoral tissues which makes the muscles more inflated.  Weight lifters refer to this as “the pump”.

Find a local school with a standard length track. The track should be one quarter mile long when ran from the inside lane. How much you run and how many pushups you do depends on your level of fitness. You should be able to attempt to run at least two miles, which is eight laps around the track. After every lap, drop and do a series of pushups. The number of pushups should be done in an A-shaped fashion allowing for a build up followed by a cool down.

After your first lap, drop and do 10 pushups for a quick warm-up. After the next lap, do 15. After that, 20. After that, 25. After that, do as many pushups as possible effectively “maxxing out”. From there, back track so that you end your workout with a 10 pushup cool down.

The key to this exercise is to avoid the temptation to stop for breaks. By never allowing your body the chance to rest, you’ll keep your heart rate increased and blood flow at a maximum. This entire exercise should only take about 20 minutes, but it will strengthen your chest and shoulders while aiding your cardiovascular health.

Keep things creative by varying the type of pushups that you do. You can do close-handed pushups after some laps, wide grip after others, and you can even use the bleacher stairs to do incline and decline pushups.

Just remember, above all else, keep pushing yourself! There’s no gain without some pain. This jogging and pushup exercise will be pretty painful, but you’ll see some noticable gains almost immediately!