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Running worked as the primary tool for our way long survival. What? Yes, earlier men used to run barefoot to catch prey. Now, it’s a modern sport and also a calorie-burner for obese people. People of different age groups take running as a part of their healthy living. Other than that, Running every day has few drawbacks too.
According to the Merriam-Webster Dictionary-Running is any faster movement than walking. In other ways, it can be defined as any springing step that leaves the ground faster. Are running and jogging the same? Well, the movements are similar. But, running is faster than jogging.
We all run with our own style and don’t usually follow any running form. What is the guideline for smooth running? Just follow some of these simple tips to run effectively.
1. Keep your shoulder and torso relaxed.
2. Make sure your torso is upright and hips a bit forward.
3. Swing your arms naturally.
4. Try to bend elbows at 90 degrees.
5. Make sure your face and jaws are relaxing.
6. Breathe naturally, and do not look back or sideways while you are running.
Some people love to run barefoot. Well, it is their choice to make it more exuberant. Besides, this can be dangerous as well. You may cut your toes and fall into unwanted injuries in no-time. You should check out a good running review while considering buying a pair of running shoes. They are shock absorbers and prevent you from any potential injuries or so. Also, they are constructed in such a manner to hit the dust sharply with every single leap.
Most people know that running is good for health, but have little idea of how good it is in real-time. Only 10 minutes of running at a moderate pace (10 km per hour) have tons of benefits to share. These include-
1. Reduce the risk of CVD ( Cardiovascular diseases)
2. Controls blood pressure.
3. It works to control type 2 diabetes.
4. It decreases the risk of getting cancer.
5. Running strengthens bones and muscles.
6. It improves mood and relieves depression.
7. It reduces the chances of neurological disorders like Alzheimer’s or Parkinson’s disease.
8. Increases your overall body stamina.
9. Minimizes the chance of heart attack or stroke.
10. Lower chance of dementia.
11. Improves sleep at night.
12. Extend life expectancy.
Running every day has cons too. Some people put in over effort and run long hours instead of short bursts. Yes, too much physical activity puts you in unwanted injuries. It is unwise to overload muscles to skim benefits in a quick time.
The two most common overuse injuries are stress fractures and shin splints. Stress fractures are a tiny crack or partial fracture to your bone. There can be one particular spot or multiple spots where you will feel intense pain in walking. It generally occurs in metatarsals that have repeatedly experienced heavy loads.
Shin splints have a medical term, medial tibial stress syndrome. It is an inflammation of the tissue that runs along the shin-bone. This is common in people who intensify their workouts and put more effort over their muscles, tendons, and bone tissue.
1. Do not run barefoot, instead choose a pair of running shoes.
2. Do a bit of warm-up before you run and stretch after running.
3. Run with a proper form.
4. Mix your running with cross-training like swimming or cycling.
5. Increase your running capacity gradually.
6. Maintain a good rhythm instead of a quick burst and pause in between.
7. Adolescent girls and women should take calcium supplements to their diet. That is because they are more prone to stress fractures than men.
8. Use soft and flat surfaces for running.
9. It is better not to run over 45 miles a week. Running more will diminish the benefits and enhances risk factors.
10. Use ice for minor pain and aches.
11. Use anti-inflammatory medications by physician prescription only.
12. Follow the trainer’s guidelines.
Before you start your running, make sure you have a good pair of shoes and shocks for it. People often run barefoot and get unusual injuries for no reason. Also, these shoes have a shock absorber to prevent any potential damages.
Other than that, use sweat-resistant clothes like T-shirts or shorts. In case you are running at night, or early morning, you better choose a reflective vest or colorful clothes for safety purposes. Also, try flat tracks for your running.
It is always better to do a bit of stretching before you start running. That adds a bit of flexibility to your body muscles. You can also try a few minutes of jogging as an excellent warm-up option.
If you want to take the most advantages of running, then you better make a weekly plan. In case you are a beginner, you must not run more than 30 minutes a day. Also, it is not necessary to run every day, especially when you are new at it. Let your body adjust to this load.
As a beginner, you can start your journey with a 5K program. Besides, look for any running group in our area for extra motivation. Sometimes you may feel more energetic with people instead of running alone. Also, choose long runs for weekends and short for other days.
Once you have the experience, it is important to schedule running with more variety. For example, you can spend a whole day on speed work and another day for a short, recovery run. Most advanced runners follow a 10K weekly running plan.
Saturday- 5-mile run.
Sunday- 6-mile run.
Monday- 3-mile run.
Tuesday- 30-minutes tempo run.
Wednesday- 6 x 400 meters at mile pace.
Thursday- 3-mile run.
Friday- Rest or 3-mile run.
Cross-training or integration of other exercises can enhance benefits. Yes, you can choose cycling, swimming, pilates, or yoga once or twice a week to reduce the chance of getting injured. It not only engages different body muscles but also increases flexibility and core muscles. Also, you can add anaerobic activities as a good option.
Running only for a few minutes can not only earn benefits but also extends your life expectancy. You feel more lively and energetic at work. But, cutting excess can have negative impacts too. So, it will be better to know the loopholes and trigger the best impacts on you. Be informed to get the best out of your running. Happy Workouts to you!
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The winter months are notorious for helping you store those extra pounds. Between the cold weather comfort food and the holidays that come and go, it is easy to put on some weight during this time of the year. It also doesn’t seem to be a problem, until summer starts creeping up around the corner and you realize your swimsuits don’t look as good as they did last year. Not to worry, you still have time! Keep reading this article for tips on how to shed those extra pounds before summer hits.
Goals are always key. They keep you accountable and motivate you each and every day until you complete them. You can set goals for anything you want to achieve, especially when it comes to losing weight. Set a goal to on when to start and where you want to be at a certain point in time down the road. Document your goal and progress in a journal so that you can refer back to it in case you are needing a push to help get you through. A goal can be as simple as setting a workout regimen to where you devote 30-minutes of your time to workout three days per week. This leads me to my next topic.
Working out is one of the most powerful and effective ways to lose weight. Exercising destroys calories and fat cells in the body and also relaxes your mind in the process. A relaxed mind leads to less stress. And in case you didn’t know, stress can be directly linked to weight gain.
In terms of developing a workout regimen to lose weight, try starting with a workout plan that is feasible for you. Don’t try to accomplish something way out of your league. Stay within your limits that won’t be easy, but you know that you can achieve. Like I said above, document your regimen so you stay on track. Implementing a cardio and weightlifting workout plan will be the most beneficial to losing the weight you desire to shed.
Have you tried all of the steps stated above and still not satisfied with the results? If so, you may be a candidate for fat freezing. Should you use specific products for fat freezing? These belts will help you get rid of that unwanted belly fat and give you back the body you’ve always wanted.
If you are researching non-surgical and non-invasive ways to shed fat, you may have come across the topic of fat freezing. You may have also had the idea of “this sounds too good to be true”. However, fat freezing works in a way that literally freezes the fat cells to death. Once the cells are dead, your body will then get rid of the cells permanently. What’s left behind is a more sculpted body frame that many people are urging to get.
This process is cleared by the FDA so you can be sure that it causes no bodily harm. These devices are fitted with cold packs which are placed in the freezer until you are ready to begin treatment. The device is then placed on the fatty area you intend to eliminate. These at home freezer belts are proven to work and are suggested by doctors and other health physicians.
If you’re looking for ways to lose fat, this article can help you get started. There are other ways and products on the market to choose from, however not all of them are effective. If you are looking for ways that will give you the best results, use the strategies stated above to give yourself a head start. You will be able to shed those extra pounds before the summer months in no time!
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Getting the flu can really knock you off your feet as you deal with the fever, sneezing, coughing, headaches, earache, sore throat, fatigue, and congestion. You may be tempted to dose yourself up with medication and painkillers, but it’s important to remember that the symptoms you’re feeling are all part of the healing process. The fever is creating a hot environment to kill off germs in your system by circulating blood more quickly, and a runny nose or coughing helps to clear mucus and germs.
If you or someone you know is suffering from the flu and you’re looking for ways to get better sooner rather than later, here are 8 natural remedies to try.
1. Get plenty of rest… and keep warm
Your body needs to direct as much energy as possible towards fighting the flu, which is going to make you feel tired. Stay warm and rest as much as possible to help your body win the fight as quickly as possible.
2. Stay hydrated
It’s important to be well hydrated whether you’re feeling well or not, but it’s particularly important when you have the flu. Drinking water-based drinks regularly will help as will drinking hot drinks. Hot liquids will not only help to alleviate dehydration but can also relieve nasal congestion and inflammation in your nose and/or throat. If you want to speed up your recovery, consider mobile IV treatment like Reset IV in LA where fluid, medication and nutrients are administered directly into your veins in your own home.
3. Blow your nose regularly and carefully
Blowing your nose will clear out the mucus and phlegm which carries the germs, but if you don’t do it carefully, you could end up blowing it into your ear passages which can cause earache. Try to prevent this by covering one of your nostrils with your finger and blowing gently through the other.
4. Rinse or gargle with saltwater
Saltwater can help to remove particles from your nose and throat which carry bacteria. You can mix ¼ teaspoon of salt and a ¼ teaspoon of baking soda in a glass of warm water and either squirt it into the nostril (with a finger closing the other) before letting it drain. For sore throats, mix ½ a teaspoon of salt into warm water and gargle with it.
5. Have a steamy shower
A steamy shower can not only relax you and your aching muscles but can also moisturize and widen your nasal passages.
6. Hot and cold compresses
To ease a congested nose and/or sinuses, you can apply either a hot or cold pack to it. You can use a damp cloth which has been heated in the microwave or a bag of frozen veg as both will help.
7. Elevate your head while you sleep
You may notice that you feel worse in the morning when you have been lying down all night. To relieve congestion, add an extra pillow under your head to encourage natural decongestion.
8. Eat the right foods
Some foods can help you to battle the symptoms of flu. For example, foods high in Vitamin C such as bell peppers or foods which help stop diarrhea like bananas, rice or blueberries (which also contain natural aspirin).
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