Make Your Gym Sessions More Productive And Comfortable In The Right Gym Shoes

Getting a gym membership can be exciting whether you are looking forward to losing weight and shaping up, building muscles or simply getting fit. Whatever your reasons for going for some gym activities, you ought to remember that the shoes you select can have effects on how comfortable and productive you remain. A good gym shoe is one that does not keep reminding you that you are wearing it probably because it is too hot, too tight too heavy or because it pinches. You need to choose the right shoe to make sure that you give maximum concentration on  the gym workout.

Grip – This is very important especially when you are looking for weight lifting shoes. Shoes that offer a flat firm grip on the floor or ground gives you proper form and they keep you safe from skidding when lifting heavy weights. It is important to avoid thick soled high tech shoes when in the weight room for safety and effectiveness in the activity. Always look at the sole of your shoes and the anti-skid features it has to ensure that you select a pair that is bound to offer firm grip regardless of the gym floor that you get exposed to.

Support – This is another very important aspect of gym shoes especially for strength training and cardio sessions. Remember these are activities that consist of side to side shuffling and jumping and you therefore should look for a shoe that has ample support. Wide toe box high top sneakers can be great choices when you are looking for optimal movement. Look for shoes that offer ankle support and arch support as well to keep the aerobic movements swift and safe for you. Shoes that are able to keep your feet from inward rolling are best for treadmill time  so make sure you pay attention to this supportive feature as well.

Comfort – It is definitely something you must pay attention to. Choose high top sneakers that have ample cushioning to keep your feet comfortable whether you are strength training or lifting weight. A comfortable gym shoe should not only be cushioned but also light enough and breathable for your feet so that they don't end up feeling overheated and heavy as this can slow you down. Comfort also relies on the shoe size that you select. Make sure your workout shoes fit comfortably. Avoid choosing very tight shoes or very large ones because either way you will have a hard time keeping up with the gym demands.

Style – You might be going to the gym but you definitely do want to look stylish. There are so many stylish sneakers you can choose for your gym workouts so you do not have to compromise your sense of style just because you are hitting the gym, go for workout high tops! When you take time to weigh your options, you will find a gym shoe you love and one that matches your personality. Love the shoe to enjoy wearing it to the gym.

Bodybuilding sneakers are very important for any gym workout. Ensure you remain safe, productive and comfortable by selecting excellent gym shoes that have all important features included and get the right fit for your feet.

Source

7 simple ways to make your summer runs more enjoyable

Hot and humid days can make running a lot more challenging. Here are some simple tips to help keep your outdoor workout routine fun and safe throughout the summer months

Do it early

Studies show a direct relation between higher temperatures and lower performance for elite runners. For a 5K or 10K run, temperatures above 17 degrees Celsius can begin to hinder performance in female runners. In order to minimize the effects of hot summer days on your workout, schedule your run early in the morning or late in the afternoon when the temperatures aren’t as high.

Wear the correct gear

Try clothing made from technical fabrics designed to perform in the heat. Choose lightweight pieces that have vents or mesh to allow for maximum breathability,  fabrics that wick moisture in order to keep you dry, and itms that also have sun protection.

 

Don’t forget about your feet

It’s equally (if not more) important to wear socks that wick, cushion and keep you cool. Look for styles that feature padding around the ankle, in the heel and the ball of the foot, as well as some arch support, for added comfort. Toe socks are a great option to help prevent blisters from developing between your toes. For an extra oomph, dab a bit of peppermint oil to the soles of your feet before putting your socks on. Not only will this help keep your feet cool, but the oil’s antibacterial properties can help fight bacteria from developing during your run.

 

Kick hydration up a notch

It goes without saying that you need to pay extra attention to stay hydrated in hot weather. Although the amount of water you need varies depending on your body mass, the day’s temperature and the intensity of your workout, as a general guideline you should drink about half a litre of water before you start, and half a litre for every hour you run in order to maintain proper hydration. Make sure to not drink too much water as over-hydration can dilute your body’s blood sodium levels causing hyponatremia. The best way to know how much water you need to be drinking is to follow your thirst as your body is built with an amazing water-balancing mechanism.
A study has shown that adding a few drops of peppermint oil can also boost your performance by improving your blood pressure, heart rate and breathing.

Slow it down

As temperatures rise, the heart works harder to deliver blood to your muscles while also attempting to regulate body temperature, which can result in a higher heart rate at the same running pace. You’ll notice your pace automatically slows down as the days get hotter. Don’t fight it. You can safely run the same distance in the summer if you do so at a slower pace. Pay close attention to how you feel and add more walk breaks as needed.

 

Mind the chafing

Chafing can be worse in the summertime as sweat creates added friction between skin-to-skin and skin-to-clothing rubbing. Prevent this by wearing shorts that cover your upper thighs and a bra with flat or covered seams. Be sure the bra you’re wearing isn’t too tight as it can dig into the skin and chafe. You’ll also want to avoid clothing that’s too baggy since the added material can cause irritation. For other vulnerable areas, such as your underarms, apply sports lubricant or Vaseline.

Change your route

Temperatures in the city centre tend to be higher as concrete and asphalt retain more heat. Areas in shade and close to water, on the other hand, are typically cooler and breezier. Try taking your workout inside or outside of the city close to a wooded area with lots of shade, a lake, a river or the coastline. Not only will your environment feel cooler, it’ll likely be more picturesque, too.
Source

The Benefits Of Early Morning Running Exercise

If the thought of exercising in the crack of dawn only makes you wish to hit that snooze button much more, reconsider. Exercise sets the interest rate of your day. Starting off your entire day with a bang might give you a healthier mindset which means you make healthier food choices during the day. Learn about the perks of exercising at the start of the morning. It might prevent you from making excuses and keep you motivated to get out of bed, put on your sneakers and build up a sweat.

 It's a Consistent Workout

A large barrier to getting enough being active is often the fact that its hard to fit it right into a daily schedule. Its extra hard for those who have kids, work unpredictable hours, and have a somewhat spontaneous social life. Should you commit to working out in the morning, however, you’re way not as likely to have the excuse of things just appearing. Plus, you wont be exhausted from the rough day at the office. Actually, people who work out in the morning have been shown stick to their exercise plans much better than people who plan to exercise in the evening.

Habit Forming

Everyone has a morning routine. You might push the snooze button around the alarm clock three times before finally getting out of bed, or jump out of bed and head toward the coffee pot. Many people may shower before breakfast or their habit would be to shower after they eat. Your routines end up part of your nature. Exercise may become part of your morning routine and something of the most healthy habits you are able to develop. Those who exercise midday or in the evening may find that occasionally they're dissuaded from exercising due to unforeseen events. Working late or high-traffic after work might make you late for the session at the gym, so you choose to skip exercising. Exercising each morning eliminates the excuses because of not exercising. Set your alarm for Half an hour earlier than you normally wake and walk for 25 minutes before breakfast every day. If walking isn't feasible, do some stretching and body-weight exercises inside your bedroom before you have breakfast. Make morning exercise a part of your daily routine, and soon morning exercise turns into a healthy habit.

Enjoy Better Sleep

For those who have trouble falling asleep at night, early morning running exercise may help. According to a study conducted by researchers at Appalachian State University, exercising at the start of the morning improves the quality of the sleep cycle and enables you to sleep longer at night. Avoid squeezing inside a workout close to bedtime as this raises your body temperature and heartbeat, which might trigger insomnia. Understanding that you have an exercise session scheduled for at the start of the morning might keep you motivated to go to bed early which means you feel energized for your morning workout.

Better Fat burning capacity

A study by Belgian researchers published within the journal of Physiology found that male test subjects who ate an eating plan high in fat and carbohydrates, and involved in strenuous exercise for 60 to 1 hour 30 minutes before eating breakfast, gained hardly any weight despite eating a calorie-rich diet. Morning exercise might not be for everyone, but the benefits may outweigh the hassle of getting up earlier for exercise. The body continues to burn fat and calories after arms exercise. Exercising in the morning when your body -- inside a fasting state -- burns fat more proficiently may improve your weight-loss efforts. While you lose fat and gain muscle mass, the body becomes even more efficient at losing fat.

More Energy

Exercise releases feel-good compounds like endorphins that enhance your mood and energy levels, an impact that can last well in to the afternoon if you get your workout at the beginning of. Plus, exercising in the morning will help you sleep better than if you exercise later in the evening, since you’re not receiving that extra energy boost as you’re attempting to settle in for the night.

Better Mood

Individuals who exercise in the mornings enjoy increased levels of energy throughout the day and improved mood. Exercise energizes the brain to produce endorphins. Endorphins are usually called feel-good hormones. They produce a feeling of well-being and sometimes cause the exerciser to feel a gentle euphoria, such as the a runner's high. Individuals who engage in 30 minutes or more of moderate exercise within the mornings can benefit from natural endorphins.

Damian@FitnHealthy

The Complexity of Buying Running Shoes

Before the big names in running shoes created the modern approach in design and functionality, anyone who likes to buy a pair of athletic or running shoes would simply buy a generic brand and style common to everyone. 

All they actually have to determine is their shoe size, preference in color and brand. Other than that, it was simple and easy to buy without much trouble.

However, with concerns regarding injuries and constant research and development, many manufacturers like Nike and Asics have created modern running shoes to cater to every possible need of a runner or athlete. 

We all know how an athlete's career can be put on hold if he or she suffers a major injury on or off the field. The importance of having the right gear and keeping performance at its best are given more value in designing the perfect pair of shoes for every type of runner or athlete.

This may be great for many runners out there, but the whole process of buying, trying out different type of shoes and knowing your running profile and style becomes more complex than simply buying off the rack. Here are some tips on how you can easily determine which pair of running shoes to buy.

Answer the Where and How?

There are different types of shoes for various runners. Identify the common place where you run and how you run. Different kinds of shoes are used when running on pavement, treadmill, or challenging trails. You would also have to know if you need more cushion or more lightweight design to cater your running profile.

Many shoe stores and websites nowadays promote proper buying of running shoes. You can learn from there if you are a regular pronator or moderate to heavy pronator. Pronation is defined by how much your foot rotates when you run. 

The more your foot rotates, the heavier pronator you are, and there's a specific type of running shoes ideal for a type of runner. The idea behind this is to reduce injuries and muscle strain to be able to provide the best running experience and performance to any runner. 

A heavy pronator would need more cushioning to prevent excessive rotation or movement while regular pronators can benefit well from lightweight designs with less cushioning. You can check with a local salesperson for assistance when you're about to buy a pair of running shoes. 

Be patient. For a first-time buyer, it would take some time for the salesperson to figure out your foot type and running profile. 

Some stores even have a designated area where you will be tested on how you run and what your running style is. 

Going through this process may be a bit of a trouble for some, but it will be beneficial in the long run. You will be preventing future injuries because of an inappropriate pair of shoes, and you will have less to worry about injuries, blisters, and muscle strain.

The next time you'll buy your next pair of shoes, you won't have to go through the process again and just take note of your running profile and style for future reference. 

Knowing how expensive running shoes are these days, you need to put more effort in your choices. It might be complex now but finding out what's best for you will be more value spent for every dollar.

Damian@FitnHealthy

4 Practical Tips On How to Run 5K Faster

You have been doing your regular 5K runs for quite some time and now you think that you need to step up your level and take the distance seriously. Running 5K is the most common racing distance but speeding up is still challenging no matter how fit you are. 

If you are up to beating your record by finishing a 5K run faster, there are some things you need to do in order to improve and run 5K faster.

 

1. Keep your pace at the start
How you start your race will determine the condition on how you’ll finish it. If you start too fast, you lungs will not be capable to take enough oxygen for the whole period and hurt you in the process. Starting too slow, however, can push you far back to other runners where catching up can be quite difficult. It is advisable to run at a comfortable pace where you are neither too fast nor too slow. You will know that you are at the right speed when you can still talk and breathe out using your nose for the first mile. When you are already breathing using your mouth at an early stage that means you have started too fast.

2. Train uphill
Running uphill is simply tiring and at times, punishing. When you run uphill, you are running against gravity which normally makes you slower. Doing a speed burst as you tackle this uphill will strengthen your legs and give you that desired speed. The good thing about consistently running uphill is you’ll be surprised that you’ll able to run 5K faster in an open, plain field without even knowing it. It will definitely give you pains at the start, but those hurt muscles will get used to it and will one day interpret it as an ordinary discomfort that you’ll be able to train uphill regularly. So incorporate uphill training if you really want to run 5K faster in the next race.

3. Take the needed breaks
Running 5K faster is quite tedious and tires your muscles faster. During your 5K course that incorporates uphill running, sprinting and walking, you will definitely need breaks in between. You have to let your body recover for a few minutes before gunning for another spring or uphill burst. A revitalized body will keep you more pumped up in your next sprint. It may initially take an hour or two in your first days of training, but giving yourself the needed breaks can free you up from injuries. Just listen more intently to your body. 

4. Sprint you way down the finish line
Burst through the finish line. If you are running the last 500 meters of your race, increase your speed. A lot of runners benefit from the sudden adrenaline rush nearing the finish line and you too will find it challenging as you push yourself to your limits. After all those training days, you can definitely change the pace halfway and sprint the last 500 meters. Just go for it!
Again, there will be birth pains to improve your speed in a 5K run. If you’re used to running 8min per kilometer, that’s 40 minutes for your 5K run. If you want to run 5K at a faster speed, gun for 5min per kilometer at an average. 

Depending on your age, agility and determination, you can still run 5K faster than your normal speed. Just keep on training!

 Damian@FitnHealthy

10 Psychological Benefits Of Running

The physical advantages of running has long been established. Some people run to build muscle, while others run to lose weight. However, aside from the physical impacts running can do to us, there are several psychological benefits of running. Scientific studies found significant improvements in people’s mental health due to this particular physical activity. 

Here are the 10 benefits.

1. People who run find it easier to deal with anxiety. While running, the activity of serotonin receptors in the brain is greatly reduced thus decreasing anxiety levels and creating an antidepressant effect for many people.

2. Improved IQ. A Swedish study found that people who engage in aerobic exercises such as running have better cognitive functions and memory. This is attributed to the belief that running helps increase the blood flow and circulation to the brain, giving way to the formation of new brain cells.

3. Positive attitude. Runners are found to be more optimistic, more friendly and exude more patience and energy. 

 

4. Running has also been included in addressing clinical depression. It is found that the more people run, the less depressed they feel. It certainly is a good yet cheaper alternative remedy for this disorder.

5. Running also helps in building up stress resistance. Running significantly reduces  stress through the excretion of endorphins, often called the happy hormones.

6. Better concentration is also among the psychological benefits of running. Particularly, running outdoors give the individual more focus on the things he has to deal with and is most likely able to come up with solutions to problems.

7. Studies also found that people who run regularly are happier. 72% of them claim that they are happy, while people who said they were only slightly happy or not happy tend not to engage in any physical activity.

8. Running also presents positive self-image and higher confidence. Achieving running milestones, may it be in terms of performance or physical improvements, gives a runner more confidence. The number or calories burned or number of races finished represents the hard work and achievement a runner can be proud of.

9. Furthermore, according to several studies, the endorphins released by the brain during running gives a certain “high.” This so-called “runner’s high” is responsible in making people happy and stress-free. For that reason, running has been popularly integrated in psychological treatments.

10. Running encourages creativity. We may encounter mental blocks from time to time and the best way to shake this off is through indulging in physical activities. Since one is able to concentrate more while running, the mental problem-solving also commences. Furthermore, aside from mood elevation which also greatly helps with creativity, runners find more inspiration especially in their creative endeavors through running.

Indeed, the number of psychological benefits of running are considerable. Not only does it boost the physical body, but also nurture the psychological processes of a person. Running only proves that it is the cheapest and more convenient pill against several psychological issues, and the more a person immerses himself in running, the more he will reap its benefits for the body and the mind.    

 

Damian@FitnHealthy

 

10 Psychological Benefits Of Running

The physical advantages of running has long been established. Some people run to build muscle, while others run to lose weight. However, aside from the physical impacts running can do to us, there are several psychological benefits of running. Scientific studies found significant improvements in people’s mental health due to this particular physical activity. 

 

  

Here are the 10 benefits.

1. People who run find it easier to deal with anxiety. While running, the activity of serotonin receptors in the brain is greatly reduced thus decreasing anxiety levels and creating an antidepressant effect for many people.

2. Improved IQ. A Swedish study found that people who engage in aerobic exercises such as running have better cognitive functions and memory. This is attributed to the belief that running helps increase the blood flow and circulation to the brain, giving way to the formation of new brain cells.

3. Positive attitude. Runners are found to be more optimistic, more friendly and exude more patience and energy.

4. Running has also been included in addressing clinical depression. It is found that the more people run, the less depressed they feel. It certainly is a good yet cheaper alternative remedy for this disorder.

5. Running also helps in building up stress resistance. Running significantly reduces  stress through the excretion of endorphins, often called the happy hormones.

6. Better concentration is also among the psychological benefits of running. Particularly, running outdoors give the individual more focus on the things he has to deal with and is most likely able to come up with solutions to problems.

7. Studies also found that people who run regularly are happier. 72% of them claim that they are happy, while people who said they were only slightly happy or not happy tend not to engage in any physical activity. 

 

8. Running also presents positive self-image and higher confidence. Achieving running milestones, may it be in terms of performance or physical improvements, gives a runner more confidence. The number or calories burned or number of races finished represents the hard work and achievement a runner can be proud of.

9. Furthermore, according to several studies, the endorphins released by the brain during running gives a certain “high.” This so-called “runner’s high” is responsible in making people happy and stress-free. For that reason, running has been popularly integrated in psychological treatments.

10. Running encourages creativity. We may encounter mental blocks from time to time and the best way to shake this off is through indulging in physical activities. Since one is able to concentrate more while running, the mental problem-solving also commences. Furthermore, aside from mood elevation which also greatly helps with creativity, runners find more inspiration especially in their creative endeavors through running. 

 

Indeed, the number of psychological benefits of running are considerable. Not only does it boost the physical body, but also nurture the psychological processes of a person. Running only proves that it is the cheapest and more convenient pill against several psychological issues, and the more a person immerses himself in running, the more he will reap its benefits for the body and the mind.     

Damian@fitnhealthy

Vibram Five Fingers Sport Foot Wear For Barefeet Running

Vibram five fingers sport foot wear is a type of shoe made by the popular and experienced Vibram company. Originally developed as a "barefoot substitute" for nautical and ice climbing, the foot wear has thin, elastic soles that are contoured to the profile of the human foot. It was named by Time Magazine as one of their best inventions of 200 and is becoming popular amongst barefoot runners.

Vibram announces that common running shoes alter the natural bio-mechanics of running. Specifically, they dispute that a raised, cushioned heel causes the heel to smack the ground solidly.

In difference, they declare that a "barefoot" method running and walking is safer, may lead to fewer injuries, and is bio-mechanically more firm from an energy and force distribution standpoint. 

 

 

Vibram advertises that use of the five fingers can toughen muscles in the feet and legs, improve range of movement in ankle, improve balance and pro-proception, and improve posture.

Beneficial Reasons to Put on Five fingers foot wear

Vibram five fingers is something else than any other footwear on the globe. Not only do they bring you nearer to your surroundings, five fingers foot wear bring a number of encouraging health benefits-by leveraging all of the body's normal bio-mechanics, accordingly you can move as nature planned. 

Gently Spreads Your Toes - by way of a wider foot base you toughen your foot muscle, increase range of motion, and intensify general foot health.

Enhances Range of Action in Ankles, Feet and Toes - no more 'cast' in a shoe, the foot and toes move more as you would expect. 

Provides strength to the Muscles in the Foot and Lower Legs - wearing Five fingers foot wear will quicken and improve muscles in the feet and lower legs, enhancing general foot health and reducing the danger of injury.

Stimulates Neural Function Crucial to Balance and Agility - when dressed in Vibram Five fingers foot wear, thousands of neurological receptors in the feet send out valuable information to the brain, enhancing sense of balance and suppleness.

Enhances Pro-proception and Body Consciousness - those same neurological receptors enhance body consciousness, sending messages concerning body mechanics, form, and movement.

Eliminates Heel Raise to Make straight the Spine and Enhance Posture - By lowering the heel, our body-weight becomes uniformly distributed across the foot-bed, promoting correct posture and spine alignment that can aid in lower back pain. 

Improved Running Efficiency - studies has shown that running barefoot results in a 4% increase in effectiveness. 

 

Moderate Risk of Bunions - regular shoes press our toes together. Five fingers foot wear gently broaden them and encourages the large toe to work. 

Allows the Foot and Body to Move Naturally, That Just Feels Nice!!

Try the Vibram five fingers sport foot wear as you will be pleasantly surprised!

Source Terry Glass | GO

Compression Socks and Choosing the Right Socks For You

Compression socks are unique stockings, specially designed to enhance blood flow in the legs. Normally, blood should flow upward to the heart but certain conditions can interfere with proper blood flow in leg veins. This is one of the reasons why some people have swelling in their feet and other related conditions. The stockings exert pressure on the ankles thus enhancing blood flow up the leg and in the direction of the heart. These socks come in handy in the market and are designed for different body types and different functions. 

 

 Types of Compression stockings

Graduated compression socks are designed to help enhance blood flow in patients with post thrombotic syndrome. This is a condition characterized with pain in the legs because of a blood clot. The stockings reduce swelling in the feet and to reduce pain in the leg. 

Light compression socks are designed for use during pregnancy, when travelling say, long flights or long distance travels. They prevent and reduce swelling in the feet caused by poor blood circulation. The socks prevent edema, leg cramps and vein thrombosis. They can also be used efficiently by professionals who stand or sit down for long hours to enhance proper blood circulation.

Recovery socks are designed for athletes. They enhance blood flow thus, makes healing of an injured leg simpler and faster. 

They can be worn during and after training or a running session. They are quite effective and reduce pain rapidly. 

CW-x stocks are designed to support the ankle, calf and arch of the foot

Medical or moderate compression stockings are designed for use during pregnancy. A pregnant woman can develop varicose veins due to pressure exerted on the feet or veins. The socks therefore help to enhance normal blood flow thus, preventing varicose veins and edema. They can also be used after surgery. 

The stockings are designed in a way that they exert a considerate amount of pressure on the ankles, legs and feet. They compress the surface of muscles, arteries and veins to enhance blood circulation. As a result, more blood will be pumped back to the heart leaving less blood to be collected in the legs or feet. By wearing the socks, you will reduce pain in the legs, chances of developing edema and varicose veins among other related conditions. However, the socks come in handy and it is imperative to choose the right ones for you. 

 

Choosing perfect socks

It is imperative to define needs and settle for stockings that address your needs best. This depends on your health status, sporting needs or simply stockings that help you when travelling. 

Consult a physician for better advice on the best socks to enhance proper blood flow and general health of your feet and legs. Choose socks that fit you perfectly well to ensure they exert the right pressure on the feet. Note that tight socks can cause harm and aggregate your condition. Therefore, take time to choose fitting socks

Damian @ufitnhealthy

How to Warm Up Properly

There are a variety of ways to warm up, ranging from an extended cardio session to almost none at all. Each has its drawbacks and merits. Do whichever one you feel comfortable with or gives you the best results. Beginning trainers should stick with the first and second types of warm-ups while advanced trainers may wish to try the third type.

1. Full Warm-Up

This usually involves doing some low-intensity cardio work for five to ten minutes until you break a sweat. It gets blood flowing and prepares the body for work to come. Some light stretching follows this then a few light sets of whatever exercises are going to be done.

If you feel you need this much warm-up, go ahead. Keep in mind, however, not to do too much or will affect your energy levels for the actual workout. This type of warm up is particularly appropriate for novice, injured, or older trainers, though anyone can use it.

2. Light Set Warm-Up

This involves doing a number of progressively heavier sets (starting very light) on the exercise you are about to do. This prepares the specific muscle group for the work sets. Don't do too much here or your work sets will suffer. These light sets are often done before each new exercise, particularly if you are moving on to a different bodypart. If you are doing a different exercise for the same bodypart, a warm-up for that exercise is usually not necessary, though some trainers like to do a few quick, light reps to get a feel for the movement.

3. Limited Warm-Up

This type of warm-up is for advanced trainers only. Do a set of ten reps with 50% of the weight you're going to be using for that exercise. That's it. Your body can be trained to work fine with this type of limited warm-up.

• If you usually do an extended warm-up, work down to this level slowly.
• This method has the advantage of conserving energy for work sets.
• For exercises where you will be using low reps and very heavy weight (close to your max), you may want to do a low-rep progressive warm-up. For example, if you are doing deadlifts with 405 pounds, do 5 reps with one plate per side, 2 reps with two plates, 1 rep with three plates, and maybe 1 rep with three and a quarter if you feel you need it. This type of pyramid warm-up doesn't exhaust you but still prepares your body for heavy work. This type of warm-up is the best for when you going for a one-rep maximum attempt.
  

The limited warm-up is especially appropriate for those whose jobs involve sudden physical labor without the time to warm up, e.g. firefighters (you will never see a firefighter walk around for ten minutes, stretch out, then do a few push-ups before running into a burning building to pull somebody out). It conditions your body to be able to handle sudden physical activity without injury.  Damian https://www.facebook.com/fitnhealthyu

5 Essential Tips for Improving Running Form

Running. People either love it or loathe it more than anything. There’s no question that running for fitness can be a great way to improve many measures of health, including resting heart rate, blood pressure, body composition and bone density, among others. But how can we help our clients get the most out of their running, and turn “I guess I have to go for a run now” into “Is it time to run yet?!”

Here are a few tips you can offer clients that can help them improve their running economy and decrease their risk of injury so that they can enjoy the many benefits of running.

1. Start slowly

If your client has never been a runner, going out for a first “run” should be more of a brisk walk with a few short jogging intervals. Encourage your clients to try walking for 30 minutes and every five minutes, jog slowly for one minute. Over time, they can work toward jogging more and walking less, 30 to 60 seconds at a time. Once they have succeeded at 30 minutes of consecutive jogging, then they can begin to work on improving speed.

2. Ground contact

While jogging (slower form of running), it is important to be efficient with each foot strike. Ask your clients to think about contacting the ground with their mid-foot, rather than their heels. This way the foot will contact the ground under the hip and propel the body forward (when heel striking, the leg tends to act as a break and will slow the body down and put more stress on the knees).

3. Arm swing

While running, the arms should be swinging from the shoulders, with the elbows bent at about 90 degrees and the hands relaxed. Urge your clients to pretend they are holding two swords, one in each hand. If these swords cross over each other at any time during the arm swing, then the arms are crossing the body, which is a sign that energy is being wasted due to inefficient arm movements.

4. Body lean

The trunk should be tall, as if being pulled up from a string attached to the top of the head. Leading with the chest, the body should lean slightly forward (about 5 degrees) to propel the body in a forward direction. Encourage your clients to think of the trunk as a gas pedal in a car. Pressing it forward (not leaning forward) gently allows for an increase in speed.

5. Cadence

When an individual begins a running program, it may make sense to take long strides so as to cover as much ground as possible with each step. However, this can result in high ground-impact forces, which can lead to injury, early fatigue and inefficient running. Advise your clients to adjust their stride frequency to higher than 150 bpm (180 is ideal)—this would be the equivalent of running to Bruce Springsteen’s “Born to Run” or Kenny Loggins’ “Danger Zone” from Top Gun. 

Source : Jacqueline Crockford, MS, CSCS | ACE

No Excuses Exercises

It's old news that exercising is the single best way to spark up your weight loss efforts. The activity perks up your metabolism, and eats up more calories. In addition, the more you exercise, the better the effect. Exercising builds muscle mass, which is denser and more compact than fat. That means your body has to expend more effort to pump blood through it, and it requires more nutrients to keep it healthy. The end result? Even at rest, your body naturally burns more calories..

It's old news that exercising is the single best way to spark up your weight loss efforts. The activity perks up your metabolism, and eats up more calories. In addition, the more you exercise, the better the effect. Exercising builds muscle mass, which is denser and more compact than fat. That means your body has to expend more effort to pump blood through it, and it requires more nutrients to keep it healthy. The end result? Even at rest, your body naturally burns more calories.

Unfortunately, the prospect of exercising tends to elicit groans from most people. There's all the logistics to work out - the time, equipment, expense and the sheer, utter boringness of it all. Negative thinking about exercise can sabotage all your good intentions. Here's a list of answers for some of the most commonly used excuses not to exercise.

I don't have time to exercise!

Exercise could be one of the most important things you'll do for your health today. MAKE time to exercise. If you're doing traditional workouts - move those weights and mats right out into the family room and make use of your television time. Instead of flopping down in a chair while you watch the news or your favorite show, be active. Run in place, do leg lifts or heft weights. Use time in your car to tighten and tone muscles with isometric tummy tighteners. Walk up the stairs instead of using the elevator. Exercise doesn't have to be a solid hour at the gym. Anything that revs up your motors is great for your body. 

 

I don't have the right equipment at home.

You don't need equipment to exercise. A brisk walk around the block is good for you - and burns over 200 calories. Vacuuming your carpets can burn nearly as much. Flip on your radio or pop on your favorite high-energy tracks and dance. Don't fool yourself into thinking that your 'exercise' has to be a carefully planned workout to work all the right muscles in the right order with the right tension. Exercise means being active. Just do it. 

 

I can't afford a membership to the gym.

If you'd rather exercise at the gym (and have access to their fitness machines, whirlpools, swimming pool and trainers), there are a lot of ways to make it more affordable. Check with your health insurance company to see if they offer incentives. Most of the major health insurance companies, including Blue Cross, cover part or all of fitness club memberships as part of your benefits. If yours doesn't, or if you don't have health insurance, call your local GYM or Crossfit Box . Most offer  memberships to their facilities. 

 

But exercise is such a chore!

Says who? Make getting your daily exercise fun. Play a game. Go dancing. Grab a few friends for a weekend hike . Exercise doesn't have to be routine. Stop thinking of it as a chore and start thinking of it as recreation. You'll be amazed what a difference it makes.

Choose to Do Difficult Things

Thinking is easy, acting is difficult, and to put one's thoughts into action is the most difficult thing in the world: Johann Wolfgang von Goethe.

I remember sitting around bored in my buddy' Don's studio on a cold winter morning in Chicago many years ago. We pretty much had nothing to do. It was miserable outside. The wind was blowing hard and we had a few feet of snow covering the ground. The roads had been largely been cleared and cars were able to move about the streets, but getting around certain places on foot was really for the hardcore and the stupid. Mounds of snow from snows plows impeded foot traffic.
We got restless, as we usually did when we got together, and looked at each other with that 'What the H-- do we do now?" look on our faces. Don was a great training partner; 7 years my junior, short, muscular and strong. I used to hate trying to catch up with him on our mountain runs, because he could power up hillsides. My own measure of success was knowing he could never beat me in flat full-out distance. We were very competitive and fed off the others energy. 23 years after meeting him, we still talk about fitness, and our passion for working out.

I said to him, "It's so cold we should go for a run!" I half-heartedly meant it. He shouted back "Yeah! that would be cool!" I think he half-heartedly meant it. After going back and forth shouting, "Yeah!" Yeah!" "Yeahhh!" We got so pumped up and decided to do it. Two obnoxious guys psyching each other up. We got up and peeled out the door and at the last-minute decided to wear only our shorts, socks and shoes as protective gear. Bare-chested was cool.

Commit to an Action
Getting started was the hardest part of the run but we committed to an action. We tore down N. Sheridan Road and towards Lakeshore Park Drive. The wind cut at our faces and I felt the chill on my nose and hands. We decided to go as far as we could. We would head towards the Navy Pier, circle around and then return. We carried no money for a hot drink or a cab ride back in case we experienced failure. In our dumb minds, failure wasn't an option and we were doing something cool. I wasn't a spring chicken anymore. I did plenty of snow runs but never distance and without cold-weather protection. The pain in my chest, face and fingers was becoming apparent. The Navy Seals can teach people a lot about how it feels to freeze.

Choose Your Attitude
Loads of drivers honked their horns or gave us the thumbs up sign. An occasional driver would shout out his window and say something like, "Hey dumb*&%&! Put some clothes on!" But that only motivated us more. Several runners were out too, dressed in caps, mufflers, gloves, leg warmers and heavy jackets. We received odd looks, smiles and laughter. Some flipped us the bird. Thanks Chicago!

We hopped, high-footing one shoe after the other, in areas where the snow came up above our knees. Don cut around the edge of frozen Lake Michigan and I followed behind. Our feet were wet and cold. The sun was our saving grace. It got a bit warmer and the wind died down at times but I couldn't feel any sensation in my hands, chest or face. Moving my lips was difficult. I'm sure Don felt the same but we pressed on. My chest color was light-purple from frost nip and I couldn't easily open or close my hands. We were too far out to turn back. I didn't want to.
We'd circled around the Navy Pier, past staring tourists and hit our loop point. I was catching up quick to Don. Near the lake he took a good, running 15 foot leap off a stone wall, gave a Tarzan shout, landed flat-footed while dropping into a shoulder-roll on a snow bank and got up. He took off running and never looked back at me. I was stunned.

 

  Visualize Success and Don't Panic
I got to the edge and looked down. It was far. Don knew the terrain because Chicago was his stomping grounds but I didn't. My thought was, "With my luck I'm going to break my ankle landing in rocks and stones." Don didn't look back. His shape shrank into the distance. I stepped back a good distance, sprinted and took a strong plunge off the side, trying to land exactly where he landed. I yawped, hit the ground, completed my crappy ninja-roll and stood up happy. No broken bones. 20 plus miles more and we would be home. I was sick for weeks with the flu.
Over the years, we've done many longer runs; gotten pinned in the woods during a storm, ran out of water during a speedy run through the Saratoga Gap, and we once lost our map. This run had its own challenges and was very fun. I was with my best mate. The conditions were horrible, our protection was limited, we had no resources but the challenge helped us further realize how tight we were. Tonight, after writing this article I called Don. We laughed out loud. In 3 days he was headed to Arizona to continue training for a major event.

Good memories.
Do Something Difficult
Doing difficult things makes you a stronger person. It means intentionally taking an action toward something you know will not be easy and yet the end result will be increased confidence. You'll have the self-knowledge that you can do the things you say you can do. When people are thrust into a survival situation one of the biggest problems they'll have is how to cope mentally with the situation. Psychologists agree there will be a lot of conflicting emotions to deal with.
I don't always feel like doing the things I need to do such as work, clean, or exercise. Thankfully I'm married to a wife who is a nutritionist and fitness instructor and keeps me healthy. She encourages me to work out and stay disciplined to achieve our goals. Many studies show that it's not the physically strong or those with the best equipment who make it through a disaster. Those who survive are ready to handle the unexpected and are willing to adapt to changing situations. They choose to be optimistic, don't panic, and dig deep for inner strength by finding the important things worth fighting for; family, country, God, whatever it is... have a purpose.

You can't choose your situation but you can choose your attitude to it. You cannot choose whether you are going to be kidnapped or in a terrorist attack. One way to get an attitude shift is by training your mind just as you train your body, incrementally. And you do this by doing difficult things. Get out of your comfort zone. This way when disaster strikes you'll be more prepared mentally to handle it.You'll have an easier time not panicking, staying upbeat and less likely to mentally flag.

In Conclusion
Commit to an Action. Take a sober look at the situation. Make a checklist of your equipment, location, distance to the nearest help, weather etc.Make a decision. Don't wait around procrastinating.
Choose Your Attitude. Don't waste energy worrying. Choosing to stay optimistic is a skill you can develop. Every time you do something difficult you build confidence. And every time you build a well-honed survival skill you build confidence.

 Visualize Success. Imagine some of the difficult things you did before and how good it felt to do complete it. Imagine the steps you took to finish that task and this can prevent you from panicking.
Don't Panic. Panicking can cause you to do irrational things. Not being calm can worsen your situation. Getting out of panicking is taking steps to assess the situation logically. Are you alive? Yes. Do you have food? Yes. Are you bleeding? Go through a checklist and realize that as long as you're breathing there's hope.
 

 Keep Doing Difficult Things. Keep finding ways to challenge yourself. Learn knew survival skills by reading books and then practicing to see if they work. Take classes offered in your area. There are running clubs, shooting clubs, martial arts clubs where you can pair up with a mentor and learn how to improve your skills. Surround yourself with people who are willing to do difficult things.
Lastly, have fun. But know, one day everything you know may be used for a serious moment in your life.
Some Semi-Difficult things to Do:
Rappelling for the first time from a high distance, especially if you are afraid of heights.
Sitting for hours without moving in the brush. Patience can drive a person crazy.
Long distance hiking with a heavy pack and see if you can keep up with seasoned ruckers.
Carrying a heavy stone or log on your shoulder while traveling over hills a good distance.
Boxing someone stronger and faster than you.
Parachuting or Skydiving for the first time.
Fasting for a week while exercising. Go below your needed caloric intake.
Eat foods that you are not used to, either raw or cooked (insects, fish, snails etc.) that give you a gag reflex.

Run rapids in a canoe.

Asking someone for help.
Give those things a try. Hang around people who are motivated, positive and encouraging. You will go far.

Article Source: Michael_Kurcina Ezine

Why We Still Need Cardio Training ..

 

Cardio training has really been taking a beating recently. In the strength-training world, it’s become trendy and fashionable to make a name for yourself by suggesting that no one ever do any form of cardio training ever again or all of your muscle mass will disappear. Why are we listening to people who can squat 600 pounds with a big gut and can barely move well?

Like many topics in fitness, the accepted view on what you “should” do swings from one ridiculous extreme to the other.

There is no question that the previously dominant view that people have to do long cardio sessions to get fit is incorrect. More isn’t better. But zero isn’t better, either.

Here’s what you need to know:

-Endurance—as a component of fitness—is essential for optimum health and function.

-Cardio increases blood volume, allowing more efficient buffering of acids produced during higher-intensity training.

-You don’t need nearly as much cardio as we used to think, but you need more than zero.

Endurance is an essential human capacity. It’s what allowed us to successfully evolve to the top of the food chain. Developing the ability to outlast our prey when hunting helped us obtain precious resources for survival. But the kind of endurance we had back then was developed at a higher intensity than the long, slow cardio training that was popular not too long ago.

Of more current interest, aerobic exercise changes the brain in ways that improve cognitive function and may have beneficial effects throughout the lifespan. Aerobically fit people have more fibrous and compact white matter, which is comprised of the bundles of axons that carry nerve signals from one brain region to another. More compact white matter is associated with faster and more efficient nerve activity. This provides a host of benefits to many mental and physical tasks. And aerobic exercise can help keep our minds sharp as we age. The goal of most strength training (or even cardio training) isn’t directly tied to a better brain, but I think it’s safe to assume that all of us want a sharp mind throughout our lives.  

With strength training, the goal is larger, stronger muscles and this means we have to perform shorter, more intense training. A limiting factor is the accumulation of acidic waste products in the muscle when performing an effort.

When the accumulation increases at a rate that is faster than your body can clear out, muscles begin to burn and further contractions become increasingly difficult. Your blood carries sodium bicarbonate to buffer the acidic state. Boosting the acid-buffering ability of the blood would push your fatigue point further out. A little aerobic training can make your anaerobic training better by increasing blood volume, which allows the blood to carry more sodium bicarbonate.

To get this benefit, you may need only one “traditional” cardio workout a week, but there is a better way.

If you’re reading this thinking I’m a big fan of cardio workouts, you’re wrong. I’d much rather be chasing a ball or a person playing a sport or outside in nature hiking or taking a short trail run to get my cardio training done. But life doesn’t always present opportunities to do those activities. I prefer higher-intensity strength training and faster explosive training. But it’s foolish to only train that way all the time. By performing interval training according to the ACE IFT model, you can get a lot of benefit in less time than “old school” cardio. I use this interval training two to three times per week for no more than 20 to 25 minutes per session, and have used it successfully with many clients since first learning it a few years ago.

There’s something inherently unnatural about climbing onto a machine and going absolutely nowhere while disconnecting yourself from nature. But sometimes circumstances like scheduling or weather make other options impossible. When doing this kind of training, it’s best to use the minimum effective dose so you devote more time to other forms of training or just other things in general.

And it’s also important to make clear that in no way am I advocating any boring exercise. Whatever you do should be engaging to both body and mind. That may mean using motivating music or some elements of play, competitiveness or reactivity. The moment I’m not engaged and get bored, I either change what I’m doing or I stop.

There’s not much need to do the long, boring, steady-state training of yesterday. Using modern, intelligent approaches to interval training gleans the most out of a minimum investment of time while still providing the benefits of aerobic training.

Source : Johnathan Ross / Ace 

Does Early Morning Fasted Cardio Really Burn More Fat?

 

This subject will probably keep being debated on for many generations to come, "does early morning fasted cardio really burn more fat?"

It all started many years ago when certain scientists and fitness enthusiasts started claiming that this way, was the fastest way to experience body fat reduction.

In fact, these people were literally telling people to develop the habit of just waking up, drinking a chug of water and heading outside to run for 45min to 1hr.

But, many studies started revealing that this form of cardio, was only effective at one thing...

Putting your body in a catabolic state so your muscles starve and disappear.

Can you see the contradictions here?

Now, I usually don't like going to sciency on people but sometimes a little science can go a long way in you deciding whats really best for you and your situation.

Here are the positives of early morning fasted cardio:

There are studies that show that this type of cardio increases the amount of free fatty acids that are used as fuel. But whats interesting is that this is not due to doing your cardio in a fasted state when you wake up.

This happens during your sleep and when you enter your deep sleep phases. And seeing that these fatty acids are used as your primary energy when you sleep, about 200 to 300 calories, there might be a chance that when you wake up they might be more readily available to be mobilized for fuel as you do your morning cardio on an empty stomach.

But on the negative side of things, this brings up another point...

If this type of morning cardio increases how fat is used, its probably also going to waste away more muscle.

This is because of the increase of a compound called cortisol, and it appears in large amounts when you are in a fasted state. And since you wake up in a fasted type state, there is a great chance that early morning fasted card can lead to more muscle mass being wasted away than any other time of the day.

So there really is no good or bad answer, it really depends on your goals, and what long term you want to ultimately accomplish.

If your goal is to maximize muscle and you already have a hard time putting on mass, chances are you probably want to avoid this type of cardio.

But on the other hand, if your main goal is fat loss and you aren't concerned with how much muscle you have or want to gain then fasted cardio might be a good option for you.

I recommend that you try it and see what your results are, and after that you can make your decision on whether or not to move forward with it.

Source Daniel Dash / Ezine

How to Increase Your Stamina and Endurance

When you think of "stamina", probably the first thing that comes to your mind is your cardio. You immediately think of running or jogging, or perhaps cycling. But did you know your cardio stamina is only a small part of the picture?



 

Stamina and endurance both refer to your muscles' ability to work for sustained periods of time. Running is a great way to boost your stamina, but it's not the only way. Here are a few more:

1. Rest Less

The average weightlifter rests for between 30 and 90 seconds between sets, but that only helps to build strength, not stamina. If you want to push your endurance to the next level, give up your break time. Push yourself hard, and only give yourself a few seconds of rest between eat set. However, instead of doing all sets of one muscle, work out various muscle groups in the same day:

Day 1: Chest, Back, Lower Back
Day 2: Shoulders, Biceps, Triceps, Abs
Day 3: Traps, Legs, Obliques

Do circuits of exercises, one for each muscle, and don't rest between each movement. It will get your heart pounding and push your stamina hard!

2. Combine Cardio and Strength

If you want to increase your stamina, do your cardio on the same day as you lift weights. Many people split days, focusing on muscle-building one day and cardio the next. Instead, push yourself on the weights or bodyweight training for 30 to 40 minutes, and follow it up with a good cardio workout for 30 to 45 minutes. It will push your heart to its max, and you'll boost your stamina greatly.

3. Go Plyo

Plyometric exercises use more than one muscle group at once, and the full-body workouts you can do will be excellent for your stamina. Try:

• Military Presses with a Squat
• Lunge Curls
• Curls with Arnold Press

All of these exercises shred multiple muscles at once, meaning you use more energy at a time. The more energy you use, the more your heart is worked out.

4. Lift Fast

Instead of the slow, steady pace of weightlifting you're accustomed to, speed up your movements.

WARNING: Only do this if you are an experienced weightlifter, and have mastered the proper forms.

Don't just curl, squat, or bench press slowly, but do the exercises at double speed. It won't give you the same kind of focused muscle-building, but it will help you to reach your goal of increasing your heart's ability to produce more energy.

5. Switch it Up

If you do the same routineevery day for weeks, your body will slowly become accustomed to it. It will produce the right amount of energy for the right muscles for your workout, and you'll never make progress.

Routine is the enemy of progress when it comes to training, so it's time to switch things up. Change your routine at least once every 6 to 8 weeks, both your cardio and your weight training. It will push your body hard, and will force you to keep working.

6. Use Compound Movements

Movements like leg extensions, bicep curls, and tricep kickbacks are all good for isolating the muscles you want to build, but they won't demand as much from your body. Instead, focus on doing all compound exercises that use multiple muscle groups, exercises like:

• Bench presses
• Military presses
• Lunges
• Squats
• Arnold presses

These exercises work multiple muscles, so they place a greater strain on your heart--a good thing if you want to improve your stamina! 

 

Source :  Andy Peloquin /Fitday