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Monthly Archives: May 2017

Daily Runs Strengthen

Fitness

Running keeps you fit and helps you lose weight. Even at a slow place you’ll see the difference.You only need to be consistent. In addition, running also helps build a healthy cardiovascular system by improving the lung capacity, breathing and oxygen distribution.

Good for the heart

Running builds a healthy heart. People joke that each of us has a limited number of heartbeats so why run and shorten your life. I have news for you. Cardiovascular improvement includes a slower heart rate (longer life), improved blood flow and decreased toxic chemicals.

Strong bones

Running strengthens bones and muscles improving the way you look and feel. As long as basic precautions are taken, the bone density improves and the muscles harden giving that ‘fit’ look.

Good for mind and spirit

Running is great for the mind and spirit. At the very core, running is an individual activity and you are competing against yourself. It helps strengthen the mind.When you push harder you reach that state of mind called ‘runner’s high’. It helps focus the mind to achieve goals that you would have set which can be the very basic as reaching the next lamp post to more complex decisions.

Getting started

Now is a good time to start with running in India gaining popularity and fitness having no age bar.

Here are a few tips to help you take the next step:

Check your fitness:

Talk to your doctor before starting any running programme so that he can assess your current fitness and ensure that you don’t over-train in the beginning.

Gear:

Clothes and shoes are the most important running equipment.You don’t need to buy new or the most expensive stuff to start running. Clothing should be appropriate to the weather and climate while shoes should be comfortable and fit well. Once you become regular in your running, an investment in specialty running clothes and shoes can be made.

Warm up:

Before you start running, ensure that your body is ready for increased activity.This should be gentle and done smoothly, avoiding and jerky motions.

Realistic goals:

Set goals that are realistic and achievable. Breaking a large goal into smaller manageable chunks would ensure that you reach this. If you plan to run a 10k in August, you should plan weekly/monthly goals which allow you to ramp up slowly. Then you will not burn out too soon.

Cooling down:

Cool down after the run, again with no jerky motions.This will help you avoid injury and stiff muscles, and make it easier to run the next day.

Slow Jog

Here are some of the benefits you can expect to receive from running for fitness:

If you’re struggling with your weight, jogging can and will burn off the calories you need to drop pounds. Best of all, jogging at an easy pace naturally places your body in a heart rate zone that is best for burning fat. To burn fat effectively, you don’t want your heart rate too high. The easier you run, the better you burn fat.

As an impact sport, jogging is good for bone density. One of the best things you can do to combat osteoporosis is jogging. It will stimulate your body to deposit more calcium in your bones. Although runners may look very lean, their bones are dense and healthy.

Some people worry that running for fitness can damage joints. In fact, evidence suggests that easy jogging in proper footwear can actually improve the condition of joints in the lower body. It appears that running stimulates the body to strengthen joints,

If you’re concerned that exercise will make you look bulky from building up muscles, you won’t have those concerns from jogging. Running – especially a slow jog – will burn fat and leave your leg muscles lean and toned.

If you suffer from insomnia, jogging will help you sleep better. Exercise causes biochemical responses in your body that will help you sleep. When I’m running for fitness, I sleep very well. And as an added benefit, sleeping well reduces the type of stress that contributes to weight gain.

Info of Running Gait

Let’s start off by describing running gait: this is the way in which we run, coupled with the movement pattern of our feet from the moment we make contact with the floor to the moment we leave it. Your running gait is determined by numerous factors such as:

– Age
– Weight
– Cultural background
– Muscle flexibility
– Joint mobility
– Injury history
– and last but not least: Foot strike.

Your running gait is unique – it varies per individual – and can be influenced by prescribed insoles (orthotics) and poorly-fitted running shoes. It can also explain why some injuries occur – and keep reoccurring. It can change, either improve or worsen. Such adjustments take place over a long period of time as the 7 points mentioned above change.

Determining your own running gait is difficult if you’re not sure what you’re looking for but you can do a few simple tests while looking at yourself in the mirror. This will at least point you in the right direction.

Let’s test your running gait. Stand in front of a mirror. Place your feet about 20cm apart. Now close your eyes, stand tall and get yourself into a position where you feel that your body weight is evenly distributed between left and right, toes and heels. Open your eyes, stand still and note the following.

Shoulder Height:
This is not too much of a problem unless you can see a significant difference of more than 3cm between the height of your left and right shoulders. If this is the case, consult either an osteopath or a chiropractor for expert advice. A difference in left and right shoulder height can explain pain in your lower back or hip after a heavy phase of training.

Toe Orientation:
This will show you how flexible the muscles surrounding your hips are. The accepted norm here is for your toes to point outwards at an angle of between 7 and 12 degrees. If your toes point inwards, your groin is the problem. Toes out and your glutes/ITB/piriformis are likely the reason for any niggles or injuries. Too much toe-out angle means that you pronate (ankles roll inwards) by default.

Ankle Position:
This is the position of your ankles relative to the centre of your foot (e.g. inwards, central or outwards). Outwards means your foot is likely to have a high arch and be very rigid. Inwards shows a greater chance of you pronating, sometimes severely.

Knee Orientation:
This relates to the direction your knee caps point (e.g. inwards, straight or outwards) relative to your toe orientation. However, you may not necessarily find that your knees point outwards if your toes do. More often than not you will find that your knees face in the direction of movement while the toes point outwards. This is another sign of pronation.

Arch Functionality:
Test this by keeping your weight evenly distributed while trying to lift just your toes off the floor as high as possible.

How high can you lift your toes?
How much difference is there in your arch height?
How much movement is there in your ankles?

The accepted angle of your toes to the ground when you pick them up is 60 degrees. A larger angle than 60 degrees means your foot is hyper mobile, leading to a greater chance of twisted/ sprained ankles. A smaller angle than 60 degrees show that you seriously need to work on your flexibility.

If your arch height increases and the ankles move to a more central position then this is a good sign. It shows that the muscles in your foot are functioning correctly despite their natural orientation. If the arches don’t move this is not a good sign.

Knee Dip Test:
Without thinking about it, flex your ankles, bend your legs at the knees and see in which direction your knees go (e.g. inwards, straight or outwards). Your knees should travel along a line towards your second toes. If not, then look at your flexibility, muscle strength and balance.

Treatment Knee Injuries

Experts and professional physical therapists diagnose the root cause of various diseases and disorder and offer the right treatment with proper remedies. These are beneficial for patients and help them in recovering from their ailments. They provide solutions for various orthopedic, neurological, cardiovascular, pediatric, geriatric and pulmonary disorders or diseases. Their effective and non-surgical procedures facilitates in improving mobility, function and body strength. Speed and agility training are offered to sports person and athletes after comprehending their basic anatomy and physiology. This kind of trainings is useful in performing different types of sports. Such training procedures improve endurance, stamina, speed, balance, reflexes and strength. These are essential for enhancing isolated movement skills for changing body positions. Variety of sports training ensures healthy and active life style of athletes

Besides, treatment for auto accident injuries is available in such physical rehabilitation centers. It is essential to obtain proper and timely cure for such injuries. Initially the injuries might heal immediately and subside, but can recur again with deceiving health problems such as- chronic muscle tension, recurring headaches, neck pain and stiffness, etc. Specialists offer reliable treatment facilities that help to restore physical fitness. Running knee injuries can be easily treated with various physical therapies. Common symptoms of runner’s knee include pain near the knee cap. Such pain is felt while sitting with knees bent for a long time. Treatment of such problems is effective only when running or walking downhill is decreased. This helps in lessening stress to the area and in rapid healing for long lasting relief. Various non-surgical physical therapies are effective in treatment of pains and ailments.