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Monthly Archives: March 2017

Can Lose Weight With Running

Start walking, gradually add running, and build by no more than 10% per week.

Exercise will benefit all areas of your body and improvements will appear as you progress. By keeping a log of your exercise routine, you will be able to see a progression of your improved physical fitness over time. Exercise that has the most benefit for decreasing cancer risk is probably that done at medium to vigorous levels. The benefits of physical exercise are tremendous, but the American population has become sedentary. Physical exercise need not be an backbreaking or difficult chore — it can be fun, stimulating and provide great moments for families to not only exercise together but to talk and share other important aspects of their lives.

Running can minimize the odds of everything from the common cold to cancer. Your toughness will increase. Runners World magazine is a great resource and the online version can be accessed. The Chicago marathon website is one of the best that I have seen provide information, running schedules , information on running shoes and running tips for the beginner runner , route maps with inclines, water stops, energy drink stops, spectator and cheering squad stands and locations, expected weather and other information.

However, there are some dangers especially if you have been on extreme diets recently. Runners who attempt to reduce their body fat percentages to life-threatening levels run the risk of injury, illness, infertility, and at the very least, decreased performance. You may experience performance problems if you’ve been dieting religiously to lose weight.

When you exercise, do it at least five days a week. If you are able to make it seven days a week, it’s even better. No matter whether you run five days or seven, remember to make it enjoyable. And if you are stressed, aerobic workouts, walking, cycling, swimming, or running can help loosen those tight muscles and produce endorphins, which are chemicals in the brain that can help reduce stress. Exercise in moderation may also help you control your blood pressure.

Beginner runners especially can get injuries if they set the bar too high. There are numerous books and magazines that give specific education programmes for all levels of running such as Runners World and Running Fitness. Novice runners need speed play to remind them how to run properly; all runners need speed training for running enjoyment and for muscle stimulation-especially during the high mileage training which builds base. Low level aerobic exercise is the safest way to build aerobic endurance for running.

When you’ve been running for a while, you’ll realize that running becomes your own work of art. You’ll learn how to manage your pace, your stride length, even the way you land and push off the ground. As a beginner runner, run the designated mileage at an easy, conversational pace. Use your breathing as your guide to manage your running pace.

To make your running more pleasurable and less routine, Run/Walk in different places or at different times of the day. The Sacramento area offers some amazing places to run/walk. Run more so long as it’s pain-free. Always stop when you’re experiencing pain. Run to the pulse of your favourite music on your next run and focus on short strides. If while running you are really tired it just means you are trying to take large strides AND keep up a faster cadence.

Take it slow at the beginning, because your goal is to build a habit and make running your regular routine. You won’t experience weight loss immediately, except through water loss. However, given a period of weeks to months, you’ll start to experience both weight loss AND improved health levels.

If you want to add intensity to your run, hills will obviously drive your heart rate up. But that does not mean you should do away with hill work outright. As you improve in your health and fitness levels, adding runs up hills are an awesome way to improve your strength and challenge your anaerobic system. The first thing you need to do, however, is find a hill with a fairly steep grade.

Additionally, training through extreme weather conditions in the winter or summer can be emotionally exhausting as well as physically challenging. If there’s one in your area, running in the pool provides a change of settings from familiar running paths or treadmills and training at an indoor pool allows for consistency when weather conditions make outdoor running uncomfortable.

Motorized Treadmill Running

To running purists, a motorized treadmill workout might make one feel like a caged hamster spinning around a wheel, but most people quickly latch on to the advantages and pleasures that treadmill workouts offer. It’s great to run on a level surface without having to worry about twisting an ankle in a pothole or tripping over rocks. Treadmills have various speeds and settings that can be adjusted to each runner’s ability. Runners who worry that they will miss the feel of running on natural ground can even set the angle of the treadmill to replicate the experience of hill running.

One great feature of motorized treadmills is that the speed and timers can be set precisely to the workout that you want to do on a particular day. You can do speed workouts or you can go for that long slow run that is an important part of distance training. The precise speed and time readouts can give runners instant feedback on their workout and allows runners to measure their progress empirically over weeks and months. Some treadmills even come with a heartbeat monitor.

The running magazine Runners World also recognizes the popularity of treadmills and offers various styles of workouts for runners of all abilities. Another fantastic aspect of motorized treadmills is that they offer runners the chance to multi-task during their workout. Runners can chat to fellow runners on a neighboring treadmill machine, watch a show on TV, or listen to music. The well-known comedian Jay Leno swears by treadmills and includes a treadmill workout in his daily routine.

Can Burning Calories with Running

Running has been shown to be one of the most effective ways of burning a lot of calories in the least amount of time. Compared to activities such as walking, housecleaning, bicycling or other physical pursuits, running has come up time and time again in research as one of the fastest ways to burn calories.

Now there are a few things that burn calories more quickly than running. A recent Google search found the following bigger calorie burners: Skin Diving – Fast, Competitive Speed Skating and Digging Ditches. Now I don’t know about you, but most of those activities are not something I’d be able or willing to do on a regular basis. Besides the requirements for specialized equipment and training, what about access to facilities? If you’re traveling, can you fit in some quick competitive speed skating or maybe dig some ditches?

Now you may have heard the theory that – from a calorie burning point of view – a mile walked equals a mile run equals a mile crawled. That theory is based on good old Newtonian physics that states that it takes a certain amount of energy to move a certain weight a given distance. According to that theory it shouldn’t matter how you get there.

However, in a study conducted at Syracuse University in Syracuse New York, researchers concluded that runners burn more calories than walkers who cover the same distance. It seems that the mechanics of running – including the increased oxygen consumption – is responsible for making runners burn more calories than their walking counterparts. Add to the that the fact that your increased metabolism after running keeps you burning more calories for hours afterward and you have a winning combination for burning calories.

So if you want to manage the balance of calories in versus calories out, take up running for weight loss. You’ll start winning the waist management battle and enjoy the many other health benefits that come with running for fitness.

Improve Lung Capacity For Running

1. Breathe Deeply. What you’re doing here is expanding your lung capacity and your chest’s ability to take in air. Practice these steps:

Exhale completely. I mean push it ALL out. Get it all out so you can accept more fresh clean air into your lungs.

Inhale deeply into your abdomen. Breathe the way babies do. You never see a baby pumping up its chest. Their bellies rise and fall with every little breath. Do the same. Expand your belly as you inhale forcing your belly-button away from your spine.

Then hold that breath there for a count of 3 to 5.

Then you can exhale completely again.

2. Breathe against resistance. The purpose of this exercise is to strengthen the muscles that help you to breathe.

Inhale deeply. Take in lots of air.

Purse your lips. That is – hold them together with only a small opening.

Exhale forcefully. You should be making lots of noise as the air exits your mouth.

3. Inhale more than you think you can. The idea here is to expand your airways and lung capacity. By breathing in more volume than you normally do, you will gradually increase your lungs’ capacity for air.

Inhale deeply through your nose. This should be a deep breath in until you cannot bring any more air into your lungs.

Purse your lips and sip in air repeatedly until you cannot take in any more.

Hold your breath for a few seconds.

Relax and let the air exit through your mouth.


4. Exhale more than you think you can. As with inhaling more than you think you can, this exercise will increase lung capacity and your ability to expel stale air from your lungs.

Breathe deeply into your lungs and chest.

Hold your breath for a few seconds.

Exhale forcefully through your mouth until you cannot expel any more air.

Place your hands on your abdomen and use them to help press more air from your lungs. Leaning forward slightly as you force air from your lungs may help you expel even more air.