between running, jogging, and biking I wouldn't say that one is better than the other. Varying it up and doing all these cardio activities (as well as others such as swimming, kayaking, or hiking) will help your body to not get into a "rut" from doing the same things every day. It will also keep things interesting
If you are excercising strenuously for over one hour, water just won't cut it. Gatorade or powerade will refuel your bodies loss of salt from sweating. If these energy drinks are too sweet you can dilute them with water. Note that other energy drinks like redbull and rockstar are more for pulling all nighters than excercising. Also, the absolute best drink you can have after a workout is chocolate milk. It's supply of calcium, protein, and vitamins makes it the ultimate apres workout drink.
Both protein bars and fruit are great snacks to enjoy. But if you're trying to lose weight you might want to steer clear of protein bars because they have a ton of calories in them. But if your looking for energy and muscle, than they are right for you.
Sorry, i know this is getting long but work out ideas you might want to try for at home with your friend are the following:
partner situps with medicine ball- sit across from your partner in a sit up position. Hold the medicine ball in your chest and then throw it to your partner. They repeat. you can make it harder by holding the ball above your head during the situp.
Lie down and have your partner stand with their feet at either side of your ears. Raise your legs and have your partner grasp your ankles. Have your partner "throw" your legs down to the ground and use your core to try not to let your feet touch the ground. Vary the direction of throwing.
hope this helps-sorry i know its really long!
