Posts tagged health

RUN SMART. RUN BETTER.

Running is one of the most popular exercises for people looking to stay healthy. For some, it’s just another way to burn the three slices of pizza they ate last night, but for many, running can become a passion. Whether you’re training for your first race or simply running to stay in shape, here are 4 tips that will help you become a more efficient runner.

Let the Shoes Pick YOU!

Not all running shoes are built the same. When you’re picking between running shoes, focus less on how popular the brand is and more on how they feel on your feet. Having the right pair of running shoes will prevent injuries and help you have longer runs.

Set a Goal from the Start

Know what you’re running for. If it’s to lose weight, if it’s to compete in a 5k in 4 weeks, if it’s to complete a marathon in the next year. Knowing what you’re running for will help you build up to your goals.

Interval Train

Once you’ve found a good pace that’s comfortable for you, start bringing intervals into your runs. Speeding up for short periods of times and then going back to your standard pace will help you build endurance and help you become a faster runner.

Switch it up!

Make sure running is not the only kind of exercise that you’re doing. Cross training is crucial in preventing injuries and making sure you don’t plateau. To effectively cross train, try doing other cardiovascular activities such as biking or swimming and some kind of strength training routine at least 3 days a week.

image by Google

SOMETHING FOR EVERYONE

Group exercise classes are a great way to meet new people and stay motivated while working out. Referred to as “Aerobics” in the past, group ex. classes have evolved a great deal, and today you can find a group ex. class that fits the needs of almost every individual looking to become or stay healthy. Here is a list of some of the most popular classes that you may find at most Gyms:

Cycle/TRX

This class is a good way to mix your strength and cardiovascular workouts. With intervals of 5-6 minutes on each, the cycling portion will keep you working through different speeds and resistance, while the TRX strengthens your whole body and engages your core in each exercise.

PiYo

Mixing movements of Yoga, Pilates, and Dance, PiYo is great class for anyone that loves mind/body exercises and is looking to stay in shape and burn fat.

Boot Camp

If you can’t find the motivation to get on the treadmill anymore, give Boot Camp a try. Boot Camp is an intermediate-to-advance class that offers a combination up militaristic exercises, weight training, and sports conditioning.

Kickboxing

Let out some of that work stress with Kickboxing. This class is packed with cardiovascular moves that are inspired by combat sports. Kickboxing will help develop strength and agility through punches and kicks.

EVERY REPETITION COUNTS

Building a lean, toned body is a goal that many fitness enthusiasts have in common. Working towards a toned body will also help with weight loss, building endurance, and strength. In this week’s tip, I’ll detail a 5-step plan that will place you on track to get you the toned body that you’ve been looking for.

Step 1. Change the Way You Eat

A toned body requires the building of lean muscle mass. Foods that contain protein, such as fish, chicken, almonds, and beans will make it easier for your body to build and repair your muscles.

Step 2. Find a Good Balance

Combining resistance and cardiovascular training is the key to achieve toning. Many people tend to focus on one aspect more than they do the other. Make your work out routine so that you’re strength training at least 2-3 times a week, and doing cardiovascular work at least 4-5.

Step 3. Repetition, Repetition

Always pick a level of resistance that will challenge you. For strength training, 15-20 repetitions in a set will help develop muscle endurance. If after 2 sets you feel like you could do 2 more, the level of resistance is too light. Crank it up a notch!

Step 4. Think Full Body

Instead of isolating muscle groups by going around the strength machines, try doing exercises that require multiple muscle groups working together at the same time. Examples of great full body exercises are push ups, pull ups, squats, and planks.

Step 5. Rest and Sleep!

We like to think that body composition changes happen while we’re at the gym, but they actually occur while we’re in bed. If you’re not getting enough rest between your workouts or getting less than 7 hours of sleep at night, you may not see the results that you want.

images by Google.