Saturday, February 19, 2011
Wednesday, February 2, 2011
Healthier Lifestyle
New Years Resolutions for a Healthier Lifestyle
Many people make New Year’s Resolutions to live a healthier lifestyle. The problem is, most people break those resolutions by March. But it is easy to form new habits if the steps are small enough to be accomplished without too many major changes all at once. Getting healthy is a function of dedication, motivation, and having the right tools to help keep on track. One major habit most people want to engage in is getting fit and in shape.
1. Exercise.
While most people don’t think of running a 5K marathon, training to run a 5K is not as difficult as it seems. One of the best exercises that is easy to begin is walking. If it is too cold to walk outside, walking on a treadmill provides the same benefits. Walking is a good way to get a good cardio workout without a lot of equipment to purchase, or waiting to take scheduled classes at a gym.
Walking can build up to running a short marathon easily. Once you can walk for 20 to 30 minutes at a brisk pace you can start interval training, which is the best way to get an excellent workout in as little as 20 minutes. Here’s how it works. After a three minute warm-up, walk at a brisk pace for 90 seconds, and then jog slowly for 30 seconds. The goal is to complete eight repetitions of each interval. In the beginning you will be lucky to complete two or three, so give yourself time to work up to the goal. Before you know it, you will be jogging longer and walking for shorter times. It is realistic to be able to jog a little over three miles needed to complete a 5K marathon in six months. The objective is not to win but to finish, so go at your own pace.
Working on treadmills to reach this goal is easy. Just set the walking pace, and increase the jogging pace to the high threes, low fours for an effective workout.
While most people don’t think of running a 5K marathon, training to run a 5K is not as difficult as it seems. One of the best exercises that is easy to begin is walking. If it is too cold to walk outside, walking on a treadmill provides the same benefits. Walking is a good way to get a good cardio workout without a lot of equipment to purchase, or waiting to take scheduled classes at a gym.
Walking can build up to running a short marathon easily. Once you can walk for 20 to 30 minutes at a brisk pace you can start interval training, which is the best way to get an excellent workout in as little as 20 minutes. Here’s how it works. After a three minute warm-up, walk at a brisk pace for 90 seconds, and then jog slowly for 30 seconds. The goal is to complete eight repetitions of each interval. In the beginning you will be lucky to complete two or three, so give yourself time to work up to the goal. Before you know it, you will be jogging longer and walking for shorter times. It is realistic to be able to jog a little over three miles needed to complete a 5K marathon in six months. The objective is not to win but to finish, so go at your own pace.
Working on treadmills to reach this goal is easy. Just set the walking pace, and increase the jogging pace to the high threes, low fours for an effective workout.
2. Lose Weight.
If getting the extra weight off is the goal, by completing goal number one, it will be easy. Getting on the treadmill four times a week to complete the running workout will help drop the weight easily. Of course, watching what you eat and cutting out one bad eating habit a week will increase the weight loss. One week cut out all but one soda per week; next week cut out the potato chips; the next week, eliminate fast foods. Soon, all the bad eating habits will be replaced by good ones without feeling like you are deprived. Start with baby steps.
If getting the extra weight off is the goal, by completing goal number one, it will be easy. Getting on the treadmill four times a week to complete the running workout will help drop the weight easily. Of course, watching what you eat and cutting out one bad eating habit a week will increase the weight loss. One week cut out all but one soda per week; next week cut out the potato chips; the next week, eliminate fast foods. Soon, all the bad eating habits will be replaced by good ones without feeling like you are deprived. Start with baby steps.
3. Eat Healthy.
Segue to the healthy eating goal from goal number two. Eat the right foods and eliminate the heart-unhealthy foods from the diet. Eat dark colored foods; greens, fruits, vegetables, and drink plenty of water and non-sweetened drinks. If you crave sugar in your drinks, use a natural sweetener, not an artificial one. Remember, working towards the 5K means increasing cardio exercise weekly and eating right. Your body will start to crave heart-healthy foods.
Segue to the healthy eating goal from goal number two. Eat the right foods and eliminate the heart-unhealthy foods from the diet. Eat dark colored foods; greens, fruits, vegetables, and drink plenty of water and non-sweetened drinks. If you crave sugar in your drinks, use a natural sweetener, not an artificial one. Remember, working towards the 5K means increasing cardio exercise weekly and eating right. Your body will start to crave heart-healthy foods.
4. Reduce Stress.
As with the other goals, reducing stress will come naturally now that you are exercising, training and running every week, and taking care of what you put in your body. Work off the stress with cardio exercise on the treadmill or outdoors if the weather is nice. While you are exercising, mentally solve the problems that are bothersome. The mind is clearer when the body is lighter and the heart is healthier. Problem solving and letting go of the small stuff will suddenly get easier. Stress is a major contributor to heart problems and high blood pressure. Eliminate as man stressful things (and people) as you can in 2011 and your heart will thank you for it.
As with the other goals, reducing stress will come naturally now that you are exercising, training and running every week, and taking care of what you put in your body. Work off the stress with cardio exercise on the treadmill or outdoors if the weather is nice. While you are exercising, mentally solve the problems that are bothersome. The mind is clearer when the body is lighter and the heart is healthier. Problem solving and letting go of the small stuff will suddenly get easier. Stress is a major contributor to heart problems and high blood pressure. Eliminate as man stressful things (and people) as you can in 2011 and your heart will thank you for it.
5. Be Happy.
Strange as it seems, some people have to work at being happy. They see only sadness and negative things in their life and forget to focus on the positive. The fact of the matter is, most people are genuinely good by nature and realizing that is an incredibly uplifting feeling. By embracing healthy habits one through four, then this goal will happen on its own. If you can’t find people to run with and keep you motivated, don’t stress. Once you start, you will meet like-minded people and running will become less of a chore and transform into something social. Find a 5K-marathon club and join it. They start with interval training just like you will be doing. All this social interaction, lack of stress, and plenty of exercise will release plenty of endorphins and keep you happy as long as you keep up with these new habits you’ve formed.
Strange as it seems, some people have to work at being happy. They see only sadness and negative things in their life and forget to focus on the positive. The fact of the matter is, most people are genuinely good by nature and realizing that is an incredibly uplifting feeling. By embracing healthy habits one through four, then this goal will happen on its own. If you can’t find people to run with and keep you motivated, don’t stress. Once you start, you will meet like-minded people and running will become less of a chore and transform into something social. Find a 5K-marathon club and join it. They start with interval training just like you will be doing. All this social interaction, lack of stress, and plenty of exercise will release plenty of endorphins and keep you happy as long as you keep up with these new habits you’ve formed.
Muscles Developed During Running
Before you engage in a demanding sport such as running it’s important to have a broad overview of your body and its functions. Most importantly you should be aware of the body’s biomechanics and learn how to interpret it.
This article is intended to provide a short overview on the muscles that are involved in running and how they function.
When you talk about muscles and running, a primary question needs to be answered: “Which actual muscles does running develop?” The answer is that there are two major types of muscles used in this sport: primary and supporting muscles.
Primary muscles are the hamstrings, the quadriceps, the gluteal muscles and the calves.Strengthening the hamstrings enables a longer stride. This muscle is most active when the leg moves backward, providing force with every push off. This leads to stronger hamstrings and a full stride.
The quadriceps is the main source for runners. It includes the muscles in front of the thigh. They have a great importance during running as they are connected to two important joints, the hip joint and the knee joint. They bend the hip and straighten the knee.
Gluteal muscles (or gluteus maximus) are the muscles that keep the body in the erect position and extend the hip. It is the main factor that gives the buttocks their shape. It is also the largest muscle in the body and has a crucial importance in activities such as running, walking or lifting.
The calves help the body flex the knees and ankles. The calves are the muscles that stabilize the knee and ankle while striking the ground. Their specific role is to absorb the shock when the foot strikes the ground.
The primary muscles are strongly connected to the supporting muscles: the biceps and the lower and upper abdominal muscles. The biceps have an important role in running as they control the elbow movements. Running is much more efficient when the elbows are bent, and this is the main reason why biceps are relevant.
The lower and upper abdominals provide the proper running posture, which every runner knows it’s extremely important. The proper posture determines efficient and consistent running. It is highly important to have strong lower and upper abdominals in order to maximize performance.
As you probably imagine these muscles are demanded and strengthened with every run or jog.
And as a final tip, don’t forget that stretching before and after workout will prevent injuries and will keep your muscles in good shape.
And as a final tip, don’t forget that stretching before and after workout will prevent injuries and will keep your muscles in good shape.
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