Prevent Injury When Running – How to Dodge Running Injuries and Stay Fit For Life

Steering off running injuries can prove difficult. Although running has too many benefits, it also has its downsides. The high impact nature of running and its repetitive character can lead to a myriad of injuries and health problems. In fact, this is the reason why so many fitness enthusiasts shy away from running.

As a result, if you're thinking about starting a running program or already running regularly, here are 5 training guidelines that will keep you injured-free while getting the most out of each training session.

Get the Right Shoes

Running in the wrong shoe can only be a sign of trouble. Improper running shoes increase the likelihood of serious running injuries such as shin splints and Achilles tendonitis and other foot problems. Therefore, before going on a run, first check your running shoes and assess if they're a good match. If they're not, head to your local sportswear store and pick the right running shoe. Otherwise suffer the dire consequences.

Start With the Warm-Up

Pushing your running pace from the get go is an invitation to premature fatigue, discomfort and injury. Instead, make sure you're well warmed up before you pick up your running pace. A decent warm-up consist of a 5-10 minutes jog at slow pace, some light stretches and taking deep breaths. This well get your body well prepped for the hard task ahead, so help improve your performance.

Pick Your Pace

When it comes to picking the right pace, you need to find yours and build on it. Many runners try to run in the shoes of more advanced athletes only to face exhaustion and injury later on. This is no good. As a result, next time you're running, make sure to do it within a comfortable pace. One way you can make sure to do that is to run at a conversational pace, meaning that you can carry on a conversation and run at the same time without much trouble. If you find it hard to do so, then you may need to scale the intensity down a bit.

Choose the Right Running Surface

Opting for the wrong running surface can be spell disaster on your running program. Usually sidewalks and paved roads are not the best running routes. These surfaces add to the high impact nature of running, thus increasing the likelihood of overuse injuries such as bone fractures and runners knee. As a result, make sure to do the bulk of your training on softer terrains such grass routes or dirt trails.

Take Ample Recovery

Taking enough recover between each running session is critical for staying injury-free and getting the most out of your training program. Recovery helps your body to adapt properly to the training load, so the body can get stronger on future workouts.

Here are few recovery guidelines:

– Space out your training days with a recovery day-especially after a hard workout

– Get your sleep needs met. Aim for at least 8 hours of high quality sleep.

– Eat for recovery. Make sure to replenish you energy tanks immediately following a workout. Aim for a healthy combination of carbs, lean protein and the good fats.

These preventions tips can certainly help you achieve staggering consistency with your running program while steering clear of flaws and setbacks. Nonetheless, you need to take action now and put into practice what you've just learned, otherwise you will not achieve much progress.

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Treadmill Incline Workout Running for Fat Loss – 30 Minutes Fat Blaster Workout Program

When it comes to staying fit indoors, an incline treadmill workout is the way to go. Not only this type of workout is ideal for burning colossal amounts of calories, the incline workouts helps you simulate hill running without struggling to find a good hill to run on or be the victim of outside weather conditions. In addition, the incline helps you build muscle mass (an effective way to strengthen your gluteal muscles and hamstrings), boosts cardiovascular power, prevents boredom, and grants you a great cardiovascular workout without having to increase speed.

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Beginner Running Secrets – The Vital Steps for Starting a Running Program You Need to Know!

Are you looking to start running program but do not know where or how how to start. Not only that, you may be afraid that you'll get injured or face a burnout. Worry no more. Below are some of the best training guidelines for start running the right way while steering clear of defects and overtraining.

Start Small

The right way to starting a running program is to start small and build gradual. This is the golden rule. If you do not follow this rule, then you're better off not running at all. Ignoring it will only leave injured and discouraged. I made that mistake when I started out and I got badly injured.

The beginner schedule consists of alternating between running and walking. This is what is known as the Walk-run-walk method. This method can get you up and running while steering clear of injury and burnout. In addition, the walk-run-method is ideal for weight loss and boosting your fitness level without exerting too much effort.

Here is a 4 Weeks Beginner Program:

Week.1 : On you first week, you do not need to do much running. You only need to take 3-4 long walks and see where your fitness level is at. This especially true if you're really overweight or have not done much exercise. No rush here. Take your time.

Week.2: Walk for 5 minute, then add 30-45 seconds of interval running interspersed with walking boots for rest. Make sure to start the workout with a 5 minutes walk for warm-up. The length and duration of each interval depends on your fitness level. Try out different lengths and adjust according to your own needs and fitness level.

Week. 3: Walk for 5 minutes. Jog at an easy pace for one full minute, then take a walk break for one minute. Repeat the cycle 5-6 times. Aim for 3 workouts with the same run-walk pattern.

Week. 4 : Warm-up as usual with a 5 minute walk. Jog for 2 minutes (or1 minute 30 seconds), then take a 1 minute break or less. Shoot for 3 workouts in week four.

See, as the training progresses forwards, you'll be gradually prolonging your running intervals while taking less for recovery. So you get to incrementally stretch your comfort zone while steering clear of injury and burnout. Nonetheless, feel free to adjust the length of each interval to your fitness level.

Keep increasing your running until you're able to run 30 minutes three times per week without much huffing and puffing.

A Few Minutes Each Week

Each workout session should last no more than 30 minutes, three times a week. You do not need to do more than that; otherwise you increase the likelihood of injury and burnout. 3 sessions is all you need. Fight the urge to do more. You may feel overexcited about your new resolution to lose weight and get into a better shape but do not let momentum carry you forward. Hold yourself back and stay with the program.

Take Recovery

Make sure to make recovery a part of your training program. Make sure to space out your training days with a recovery day. The recovery day is vital for both your running performance and progress. Take recovery when it's needed.

When you start running, your body needs to go through an adaptation process so it can readjust itself to the high impact nature of running and be able to better withstand the stress for the future workout. Skipping on recovery can lead to premature fatigue, health problems and overtraining.


The rule of thumb is to start small and build gradual. Make sure to increase your running intensity and always remember to take adequate recovery-especially if you feel sore or fatigued. Neverheless, speed of implementation is key to success. So take action now and keep in mind to always training within your skill level.

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Boost Running Stamina – How To Improve Your Exercise Stamina

One of the main benefits of running regularly is developing and enjoying good stamina. Good stamina is key to athletic performance and excellent health. For instance, to get the most out of any cardio workout routine, youought to be able to sustain that activity for more than 20 minutes. For that, good stamina will help you to take full advantage from your workouts sessions while at the same time enjoying every second of it.

As a result, if you're looking to improve your stamina for running-or any other cardio workout routine, here are 2 running strategies that can help.

Tempo Runs

For starters, if you are new comer to the sport, work first on gradually building your cardio foundation and endurance level by opting for a less challenging training program. Try the beginner's walk-run-walk program and gradually build your endurance level. However, if you're sure about your running capabilities, then you can incorporate Tempo runs into your training program.

Tempo running is the ideal training strategy for improving running speed and distance while experiencing less fatigue. This type of running increase your lactate threshold, meaning that your muscles become better at handling lactic acid build, so you run with less fatigue.

The pace of a tempo run should be at around 70-80% of your maximum aerobic capacity. Meaning that you exercise at just past the spot where you start to experience lactic acid build-up in your working muscle. Always begin your tempo runs workout with a decent warm-up so you do not hurt yourself or experience premature exhaustion. The proper warm-up will make sure that you're getting the most out of the training session without running the risk of discomfort or burnout.

Interval Running

If time is an issue for you, then interval running is the way to go. Also known as High Intensity Interval Training (or HIIT), this type of training is ideal for shedding pounds and boosting stamina without using up much of your limited time. All you need is 30 minutes and you'll get the best workouts ever.

Interval running consists of performing repeated intervals of high and low intensity running. The intensity and length of each interval will greatly depend on where you're at at the fitness ladder and training goals.

As a beginner, try out this 30-minute interval running workout:

– Begin with a 5 minute jog as warm-up. Warming is critical since it helps you get prepared for the exercise ahead and prevents injury and premature fatigue on the training session.

– Perform your first running one full minute interval at 80% of your maximum heart rate, then slow it down into an effortless jog to allow for recovery and rejuvenation.

– Go for another running interval but at 85-90% of your max, take another one full minute for recovery.

– Repeat the cycle 6-7 times.

– End the workout with a 5 minute slow jog as a cool down. Breathe deeply and get your heart rate to it normal level.

Try this training workout a couple times per week. However, do not feel the need to follow it verbatim. Adjust the length of each interval to your fitness level.

Although these 2 training strategies are powerful and can boost your stamina in the shortest times possible, the key to success is speed of implementation. You need to take action and adjust your approach accordingly. And always remember to stay within your fitness level.

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Run to Lose Weight – 4 Tips for Fast and Maximum Weight Loss Running Results!

Opting for a weight loss running program is the surest way to lose those pounds and keep them off for good. Running is a cardiovascular exercise per excellence and sheds pounds like no other training program. Not only that, running regularly will boost your fitness level, sculpt your body, make you look younger, and be more productive, and so on.

Therefore, if you're looking for the best weight loss running strategies, here are 4 ways to help you get the maximum benefits of your training workouts.

1. Add More Miles

Most beginners make the mistake of sticking to the same running distance, week after week. This is a guaranteed way to encounter a plateau, sooner or later, with both your performance and weight loss results. In fact running can get really tedious if you opt for this approach. Instead, try challenging yourself by adding more miles to your running and you'll definitely see your results improving drastically.

The best way to increase your mileage without running the risk of injury or burnout is to stick to the 10% rule. You only get to increase your weekly running distance by 10% from one the week to the next. For example, if you're starting off with running 10 miles per week, you could aim to get to 11 or 11.5 the next week and build on that.

2. Do Interval Training

Also know as high intensity interval training (HIIT), this type of training is ideal for blasting calories and shedding pounds in the shortest time possible. Interval workouts consist of high intensity running intervals interspersed with low intensity boots for recovery and rest. For instance, you run at approximately 80-90% of you maximum heart rate for one full minute, then you reduce your running pace into an effortless jog for recovery and rejuvenation.

Here is a typical interval workout routine:

– Start with a 10 minutes slow jog as a warm-up. Breathe deeply and stretch gently.

– Go for one full minute of high intensity interval, then slow it down and allow for recovery.

– Repeat the pattern 9-10 times. The length and duration of each interval depends on your current fitness level and goals.

3. Keep a Food Diary

Although running does burn colossal amounts of calories, the weight loss process takes place only when you create an energy deficit. Meaning that you put in less calories than you burn off. That's it. No magic bullet here. Therefore, it's crucial that you properly address your nutritional needs without ingesting too many calories, and then gain undesired weight instead of slimming down.

The best way to cultivate good eating habits is to keep tags on every calorie you put in your mouth. For that, you need a food diary. Once you start using a it to keep track of your eating habits, you'll be your own detective and be able to pinpoint what needs changing or / and keeping. Here you get clear on what's working for you and what's not. Be honest with yourself. And remember to cut on the junk food, and get a healthy mix of lean meats, leafy vegetables and the good (complex) carbohydrates into your diet.

Run Regularly

Going for a couple of runs around the block and expecting the scale to drop overnight is futile. In fact, you may lose the weight, but will not keep it off for good. You'll achieve long-term success only if you run on a regular basis. The best way to achieve consistency with your running training is to turn your workout routine into a daily habit.

According to Tony Schwartz, the author of “The Power of Full Engagement”, the best way to turn any activity into a daily habit is by committing to doing it for 4 consecutive weeks, non-stop. After that, you'll find it much easier to keep running regardless of what's happening around you.

These 4 training guidelines are great and can get you to your desired bodyweight with ease. Nonetheless, speed of implementation is key to success. So take action on what you've just learned. However, do not feel the need to follow them by verbatim. Just remember to always do your best and stay within your fitness level.

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Running for Overweight People – How to Run Without Injury or Burnout

Starting a running program is the best way to lose weight and keep it off for good. In fact, running can shed more pounds than any other form of exercise. Not only that, running can also boost your fitness level, enhance your stamina, reduce stress levels and the risk of cardiovascular problems, and so on.

Neverheless, running has a bad wrap-especially among overweight people. Many doubt the effectiveness of running for weight loss, some even believe it can lead to a myriad of injuries and problems. Although this is true to some extent, but in reality running is not solely to blame; the root cause of most problems is doing too much too soon.

Therefore, if you're overweight and want to start running, here are the only 2 steps you need to make.

1st step: Believe In Yourself

The first hurdle overweight people need to overcome when it comes to running is standing up to the mental challenge. Most people, overweight or not, shy away from running not because of a lack of physical prowess, but it's the lack of belief that does most damage. But in reality, if you can walk for 30 to 40 minutes without ending up in a hospital, then you're doubless able to start a running program.

But what if you believed that you're not cut out to be a runner; maybe because of a genetic disposition or you're just not the type. This is a killer. As a result, starting a running program is much of a mental challenge as it is physical.

One way you can build strong beliefs in yourself and capabilities is to visualize success all the way through.

Picture yourself AS IF you've ALREADY achieved success, and feel what it will feel like when you've lost the weight and become a true runner.

Visualization techniques have been proven to be effective at enticing the mind to have in a predetermined pattern. And it's used by top athletes to enhance performance in all types of sports. So why not take advantage of this simple technique to get what you want.

2nd step: Walk First, Run Later

Running can be overwhelming and hard. No doubts about that. But I have good news. If you're totally out-of-shape or have not done much exercise in the last years, running from the get go is not the best choice yet. Instead you should opt for a walk-run-walk (WRW) program to progressively ease your body into the training.

The WRW program has many benefits. It can help you build stamina, increase cardiovascular power, burn fat, and so on. All this while staying clear of injury and burnout. This program is designed to help you incrementally build enough cardiovascular power to run without serious health problems.

Here is how to do it:

Start off your training session with a 5 minute brisk walk as a warm-up. After the warm-up, run straight and at an easy pace for 30-45 seconds. Then, take a walk break for one minute or more. The break helps you recover from the running. And when you feel ready, go for another 30-45 seconds interval run. Repeat the pattern 4-5 times.

And as you get fitter and stronger, you should lengthen the running and shorten up the walking. The rule is to increase gradually while staying within your skill level. If you ignore this rule, then you're just looking for injury and disappointment. And no one wants that.

For you to successes with your running program-or any other exercise-your body and mind need to be in sync. You can 'get consistent with your training if your beliefs are holding you back, at the same time, mere mental rehearsal wont get you any where. Therefore, the key to success is to take action even if you're not sure 100%. Speed ​​of implementation is everything.

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Aerobics Vs Strength Training – The Benefits!

Before we delve in the core of the article I would like to inform the readers that neither Aerobics nor Strength training is harmful or hurtful to any individual. Both serve identical purposes as well as individual concerns. It is impertinent to match the exercises with your needs and you must always remember to listen to what your body is telling you.

Lets now discuss the benefits of Aerobics. If you have come this far I am confident you are aware of what Aerobics are. However, for the sake of the newbies and recently motivated health conscious fellow readers, I will in brief describe aerobics and its main functions. Aerobic exercise also known as cardio, is a low to moderate intensity physical exercise that involves stretching and cardio at its minimum. Its main function is to Improve overall health of the individual performing the exercises. The benefits of Aerobics are numerous from improved blood flow to reduced resting heart rate. The main aim of the individual performing these exercises is generally to improve overall health or facilitate weight loss. Either of which can be attained simultaneously with the employment of aerobics in the individuals lifestyle. However the lack of incorporation of Weight training in to an aerobics regimen can mean missing out and reducing the efficiency of your workouts considerably. Relying solely on Aerobics would result in a body that has an efficient cardiovascular system but lacks muscle mass to effectively live a healthy life. Performing Aerobics solely not only stagnates muscle growth but further reduces muscle mass, this can be a very important factor as one reaches old age since muscle mass becomes much more valuable than a healthy cardiovascular system.

To combat the aforementioned problems with Aerobics alone we introduce weight training. Weight training also known as Strength training, or working out – in its simplest form is exercising with resistance, the resistance can be in the form of weights or elastic bands etc. The benefits of Weight training are numerous, from increased strength to improved cardiovascular system, to increase in bone density and loss of fat. Weight training has an upper hand on Aerobics in several areas, for one it does not come with any negative side effects such as those of decrease in muscle mass with aerobics. It is also easy on the bones and joints as it does not have to be as high impact as Aerobics. As for the benefits it provides all of that of Aerobics plus some. With an ideal weight training regimen you can expect to improve your cardiovascular system, while gaining strength (muscle mass) that will come in handy as you get older. Weight training does not have to involve heavy weights and require you to have big muscles to start, on the contrary, as long as there is resistance and adequate regimen is followed you can be sure the reap the benefits of Weight training.

So from the above analysis we can conclude that weight training has the upper hand on Aerobics when it comes to improving your health and living a healthy lifestyle. However, it must be stated that an incorporation of both Aerobics and Weight training can be exponentially advantageous for the individual, since Aerobics compensation weight training and vise versa. I hope I have effectively addressed your concerns, I would recommend checking out the source for a true in depth analysis of this issue and much more on a breadth of topics from weight loss to healthy living. Good luck!

Note: The aforementioned substance incorporates research as well as personal experiences to arrive at the opinions contained in this article.

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A Treadmill Purchase Investment Will Reap Benefits

Home treadmills have emerged as preferred machines to work out on. They are simple to use and they provide people with times of high-quality cardiovascular exercise. Just get on a treadmill, configure a pace, and you'll be geared up to go. Stroll at a leisurely pace to get the heart pumping or run at a more difficult rate to train or to get rid of weight. Whether you're a workout novice or a fitness guru, there are many good reasons to use a treadmill over other exercise equipment.

One of the most compelling benefits for exercising on a treadmill machine has to be practicality, particularly if it is in the home. Think about this for a moment. There is certainly no need to go out to the gym. You can make the most of your free time by staying away from the entire routine of getting dressed, driving out, parking your car, waiting around in line for a machine, and then driving to return home. You never even need to fret about the weather outside the house. Simply hop on whenever you may be free and in the mood.

Strolling or sprinting on a fitness treadmill machine is quite easy and fun. You can multitask while on the fitness treadmill machine. Read through a book, listen to some melodies, search the web or enjoy a television program. Tracking your fitness progress is also possible. Keep an eye on your speed, distance, heart rate and calories shed with a touch of a button.

The price involved with the acquisition of a treadmill can differ. There are some budget-friendly systems that are listed for only a few hundred dollars. Commercial-grade treadmills can cost a couple of thousand of dollars, but many of these come pre-installed with high-end features. The trick is to identify a balance of what you need and want. In any case you have to view a treadmill expenditure as an expenditure into your health and wellbeing.

Just before you proceed out and buy a treadmill, contemplate about exactly how you will be using it. This will certainly assist you choose the brand of treadmill you will be using. If you'll be utilizing the equipment at your own home and in restricted areas, you may want to proceed with a collapsible treadmill as compared to a non-collapsable one. A decent motor really helps, and if you are going to be jogging more than walking, shop for a treadmill with at least a 2.5 HP motor. Treadmill belts differ in length, but if you are taller than 6'2 “, you should go for a belt that is 60” in length because of your longer stride.

Options can be found on all treadmill and the necessity of these features is based on your need and finances. Some features that are offered on certain treadmills have heart rate monitors, iFit Live compatibility, Internet connectivity, built-in TVs and power ramp inclines.

So think about getting a fitness treadmill machine for yourself today. It'll be a fantastic short and long term investment. Exercise in the convenience of your lodging or company office any time you want. Your body and well being will thank you for it.

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Circuit Training Exercises Using Kettlebells

Circuit training exercises are very important in most sports specific training routines as they are often performed to mirror the activity of the sport in question.

For instance, in Boxing, amateur contests usually consist of four, two minute rounds with a one minute break between rounds. This is a total of 12 minutes in length which does not sound too taxing, but please do not be fooled by how difficult this is. To replicate this, a Boxing coach will prepare possibly 4 stations for a Boxer, each station will require the athlete to perform at their absolute maximum for a two minute period as if participating in around of Boxing followed by a one minute rest. These types of training conditions the Boxer to work for a full two minutes at their maximum levels and to fully recover within the one minute's rest. By doing this over and over again a Boxer will become the perfect athlete for their chosen sport. The actual work stations used may or may not be Boxing related, with stations such as the Heavy Bag or the Boxing Pads the athlete will benefit from punching for two minutes at a time but there is a lot to be said for the stations to be non boxing related such as using a rowing machine, doing multiple repetitions of Barbell Curls or Kettlebell Swings or even something fundamentally simple such as star jumps. Whatever the activity the Cardio vascular system and different muscle groups are working hard and all the possible exercises combined help to develop the physical and mental strength of the athlete.

As eluded to above, kettlebell exercises have become very popular whatever the athletes sport when performing circuit training exercises. One of the main reasons for this is the total body workout effect of Kettlebell exercises; movements such as the Kettlebell Swing activate multiple muscle groups at once and also place heavy stress on the Cardio Vascular system. Boxing circuits in particular tend to favor the Kettlebell swing due to its reliance on the posterior chain to generate the power which is very similar to a striking movement in which a lot of the punching power a Boxer generates is from the bottom half of their body.

Circuit training exercises using kettlebells is one of the more popular methods of athletes incorporating the Kettlebells into their workouts and getting the most out of these canon ball like weights to push their physical progress onto the next level.

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How to Squeeze Workouts Into a Busy Day Tips

Squeezing workouts into a busy day is no easy feat. But learning how to do it, on a consistent basis, is worth the sweat. Nobody doubts the effectiveness of regular exercise in terms of fitness and health. Fit people are usually more productive, have better mental agility, acquire new skills quickly and enjoy higher energy levels. But who has the time?

Therefore, here are few practical tips to help you squeeze a workout in, regardless of how hectic your life is.

Create a concrete workout schedule

When it comes to exercising regularly, taking the guess work out of your training program is key. And one of the best ways to do so is by creating a concrete workout program. According to many studies, fitness enthusiasts armed with a workout plan are able to stick to their workout more consistently, thus achieving greater fitness rewards.

Therefore, make sure to have a weekly planning session-on a Sunday evening for instance-when you get to sit and write down exactly the type and timing of the workout you're going to perform. Do not let momentum carry forward; getting clear on your workout schedule boosts motivation and helps you ward off confusion and bewilderment.

Get up early

According to many studies, people who work out first thing in the morning tend to stick better with their training program for the long haul, leading to better performance and health results. I know, you might not be a morning person, but it's worth the trouble. Starting off the day with a workout boosts metabolism levels, helps you feel energized for the rest of the day, and increases productivity in all areas of life.

If you are really looking to be successful with your morning workouts then do the following:

– Set a regular sleep schedule by going to bed and waking up at the same time every day.

– Make sure to get high quality of sleep during the night's time. Otherwise, being sleep deprived can spell havoc on your over-all health levels.

– Create a safe sleeping space by removing distraction and friction (such as TV, laptop, iPhone and other gadgets) from your sleeping environment.

Make it habit

Human beings are creatures of habit. Therefore, this instinctive treat can be a real ally when it comes to making lifestyle changes-whether it's starting out a new fitness regime or aiming to improve your grades on a given subject. In fact, what sets apart a successful person from an underachiever are the practices that they engage in on a daily basis. For most of the time, successful people have acquainted winning habits.

According to Tony Schwartz, the author of “The Power of Full Engagement”, habits can be formed by committing to one activity for 4 consecutive weeks, non-stop. Therefore, make sure to stick with your new resolution for the next 4 upcoming weeks; do not veer off or let excuses hinder your progress. Just stick with and in no-time, working out on a daily will come in handy.

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Running for Weight Loss – The Runners Diet for Weight Loss Without Losing Performance

Starting a running program is the best approach for losing those pounds and keeping them off for good. Running sheds more weight than other training programs. Not only that, it boosts metabolism, prevails heart-related problems, lessens stress and improves fitness and over all heath status.

Neverheless, running alone will not help you stay fit for life. You need to back up your weight loss efforts with the proper diet; otherwise, expect an endless spiral of weight gain and further setback with your fitness resolution.

As a result, here are a few practical diet tips to get up and running for weight loss.

Eat for Performance and Weight Loss

The inner workings of weight loss are no secret. To lose weight, you need to boost activity (calorie burn), and decrease calorie intake. But this is no reason to sacrifice performance for weight loss. In fact, doing so will spell havoc on your weight loss efforts and over-all health levels.

To make sure you're eating for performance, while losing the weight, do the following:

Use a food diary to pinpoint problem areas in your eating habits. Identifying and eliminating secret calories loader such unhealthy snacking or excess alcohol intake is key for long term weight loss-whether you're exercising or not.

Eat around your workouts. To maximize fuel utilization and fat loss, you need to eat something at 1.5 to 2 hours prior the run, and immediately replenish your tanks afterwards. This helps you keep performance soaring while speeding up recovery.

Eat regular meals. To keep your energy levels running high, establish a regular eating schedule – skipping meals can leave you drained, dizzy and more likely to overeat on your next meal. Aim for at least five small meals, 4-5 hours apart.

Go Complex. Complex carbs are runners' best friend. They are the main source of energy during the run. Just make sure to opt for carbs with lower glycemic rankings as they're better for weight loss and do not risk boosting blood sugar levels – key for regulating hunger.

Eat protein. Not only protein will help recover faster and build muscle mass, it can also help you suppress appetite and keep hunger pangs at bay.

Run from hunger. According to study published in the Journal of Sports Medicine, runners how had finished a long run at 50-70 of their maximum cardio capacity reported lower levels of hunger. This is believed to be the result of lower levels of Ghrelin – the hormone liable for hunger.


Here you have! Now you hold the keys to starting a weight loss running program. Only you need to do is to start taking action. I'm not a big advocate for overnight change; aiming for incremental progress is a better approach. Speed ​​of implementation – even on a small scale – is where the rubber meets the road.

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Polar Heart Rate Monitors – The FT7

Heart rate monitors are becoming increasingly popular these days. These devices measure your heart beat in real time or record it for later study. They are widely used in all kinds of physical training. One great model is the Polar FT7 Heart Rate Monitor. The Polar FT7 gives you the average and maximum heart rate of your training in bpm (beats per minute). The bpm indicates how hard your heart is working and can also be expressed as a percentage of your maximum heart rate.

The Polar FT7 lets you enter your HRmax (maximum heart rate). A good rule of thumb in order to calculate your HRmax is the formula: 226 minus your age for women, and 220 minus your age for men. Note that your HRmax is quite stable (it is mostly to do with age and genetics) and will not change much as your fitness improvements.

The Polar FT7 also has a feature called “Your Manual target zone”. You can set the target zone for your training as bpm, as a percentage of your HRmax, or as a percentage of your heart rate reserve (HRR%).

The Polar Energy Pointer tells you if the main effect of your training is fat burning or fitness improvement. This is graphically displayed on the monitor. When you are below a certain graphic point on the display, you are fat burning, and above that point you are improving your aerobic fitness.

The Polar OwnCal® feature measures how many calories you expend during your workout and also the cumulative calories during several workouts.

Thanks to the Polar OwnCode® feature (5kHz), you get coded transmission so as to register your own heart results rather than someone else's.

The Polar FT7 Heart Rate Monitor is compatible with both PC and Mac (Intel-based) via Polar FlowLink. At you can create your own training diary and training programs. You may record training data starting from the last reset. You can store up to 99 files of weekly training data.

The HeartTouch feature enables users to access functions without pressing any buttons. This is quite handy if, for instance, you are wearing gloves. Simply bring your training computer close to the transmitter.

Unlike some other brands, Polar uses clearly audible alerts – which is quite practical in a loud city environment. Or if you find yourself in a swimming pool – a very unique feature of the Polar FT7 is its under water ability. This is made possible by Polar's use of a strong transmitter signal.

Nowadays, the Polar Heart Rate Monitor batteries are user replaceable, for both the watch and the chest strap, so no more waiting around for a battery change. The Polar FT7 has a low battery indicator, time and date, and a back light for low light situations.

To sum up, the FT7 model gives you heart rates, calorie burns, a graphic display of whether you are burning calories or improving fitness, and training records. The FT7 is a great in-between choice – it is more advanced than a basic monitor such as the FT4, but it lacks some of the features of the more expensive FT40 and FT60 models.

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Bluetooth and Heart Rate Monitors

The Bluetooth technology, named after the Viking ruler Harald Blåtand who “connected” parts of Scandinavia, can be used to enhance your workout. Using this wireless technology, the Polar Wearlink + transmitter, will connect or “sync” with mobile devices. To get going you will need special mobile apps such as RunKeeper, Endomondo, CardioTrainer, SportyPal, Runtastic, Run.GPS, Sportstracklive or IdoMove.

The Polar monitors are compatible with Blackberry, Android or Windows operating systems. And Polar is one of the few brands supported by the exercise apps. Android devices and even low-end mobile units can connect to most generic gadgets with Bluetooth capabilities.

You can use your monitor with an Apple product such as an iPhone, iPad or iPod, provided that you've got the corresponding iTunes app.

The Bluetooth transmission ensures that your own heart rate signal is picked up, rather than someone else's. And Apple devices have closed Bluetooth stacks which prevent them from interacting with other devices via the Bluetooth connection.

You can wear the Polar Bluetooth heart rate monitor comfortably around the waist or your chest when connected to such devices.

Start your tracker app (such as Endomondo) and set your own target route. Your heart rate monitor will then be sending signals to your mobile device wirelessly via Bluetooth.

And you can keep on jogging, come rain or shine, because the connector is water-resistant. And when the batteries run out, it's good to know that they are user replaceable.

Another Polar product using the Bluetooth connection is the H7 Heart Rate Sensor. This product is compatible with devices such as the iPhone 4S (and possibly with Motorola Razr Droid), gym equipment and Polar Training Computers.

Since the H7 strap does not require any receiver or dongle in the iPhone, this will cut the cost of receiving heart rate data, so it might save you some money compared to traditional iPhone and Droid setups.

The H7 sensor uses a low energy system that gives you double the battery life (about 350 hours) compared to equivalent chest straps. The H7 sensor uses coded 5 kHz transmission to connect with compatible gym equipment.

The transmission range is quite long, about 11 yards (10 meters).

Since not all Android phones follow the Bluetooth Smart specifications, Polar can not promise compatibility with all such phones.

The H7 is compatible with iPhone 4S and here are some iPhone applications recognized by Polar as fully working with H7:

– Endomondo
– Cardio Mapper
– Runtastic and
– iSmooth Run

The batteries are user replaceable. If you want them to last longer you can detach the sender from the chest strap after every use.

To sum up, the Polar Wearlink + transmitter connects your heart rate monitor to mobile devices via Bluetooth which enables you to use mobile training apps such as Endomondo or Runtastic. The H7 sensor is mainly for users of iPhone 4S and works with gym equipment and Polar training computers. It provides heart rate data to your Smartphone through compatible mobile training apps without needing any dongle or receiver.

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When It Comes to Fitness, Nothing Is Free – A Few Easy Steps Will Make It at Least Fun!

Look, we all know there are dozens of “buzz words” for fitness and health. We do not need to hear them over and over again. You know what you want to achieve, all you need is the direction and guidance getting there.

Fitness is a state of mind and everyone's mind resists anything that seems to be to hard or to far off and hard to reach that goal. What you need is a clear direct process that can help you gain the confidence and goal driven direction that will keep you on track and make it easy to stay on track.

A good fitness program is just that, a clear clean program with no nonsense. It gives you simple ideas and plans to use to achieve you goals. There are no silver bullets when it comes to fitness, but a clear, clean and easy to follow program is about as close as you will get. Fitness programs are all around us, so picking a good one is critical to success. You will not be disappointed in this one. The progress you will see quickly will amaze you and help keep you driving forward to achieving the body you deserve and want. Below are a few thoughts on a path forward and why I think you need and will like a great fitness program.

First , You need to understand nutrition , heck we all do! This program will give you all the information you need to understand the secrets of what works and what does not in the nutrition world. With so much hype in the industry, it is hard to tell what really works and what is just out to get you to spend money. Spending money is not a problem as long as you feel like you have received a product that is worth the price and that gives you great results quickly.

Second , We all need supplements, but which ones work and which ones take your money? Supplements can help your basic health, your metabolic health, your brain and just about every other part of your body while trying to gain that ideal body. But with so many supplements out there it is hard to pick which ones really help your overall fitness! But the most important part of supplements is that you take them and take them as prescribed so you get the full benefits of each supplement. Most good fitness programs will list the supplements that you need.

Third , Exercise, we all like some exercise's and hate other types, we have our favorite pieces of equipment. I personally like a good rowing machine, but that does not mean you would, so using a great fitness system that explains all that as well as what Cardio is and does for your body. Everyone needs a well rounded program that will give them the tools for all aspects of fitness and getting those muscles toned and looking just the way you want which will make you feel like you can do anything.Always check out what the program offers and advises for each type of fitness routine.

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Start an Exercise Regimen and Stick to It

Exercise, exercise, exercise is all you hear everywhere! Do not despair! It is not as hard or cumbersome as you think it may be. In fact, it can be so much fun that you will forget that you are exercising.

Exercise to the body is like breathing. In other words, it is as necessary as the air we breathe. The well known cliché “If you do not use it, you will lose it” is well applicable to exercise and our body.

So if you are not already part of an exercise regimen, how do you go about it?

Say No

First of all, you have to say no to the 'excuse demon'. I used to be a person who dreaded exercise and would become dizzy at the very thought of it. And hence, I came to the conclusion that my body is not made for exercise. Sounds familiar?

Yes, our mind is powerful enough to bring up excuses like that which can stall us for a lifetime. Ever heard the one “I will go to the gym tomorrow”. Smart huh?

Pick One Activity and Make it Fun

Next, you have to pick an activity that you really like and one that can be part of your routine for life. If you pick something which you already feel is a chore, then chances are that you will never stick to it. Whereas, if you start an activity that your mind now deems as fun then you will WANT to do it as opposed to dragging your feet to do it. Therein, lie the secret to starting an exercise regimen and sticking to it.

Stick to it

When you stick to the regimen, you will find yourself to be a new person with more energy and endurance and you will actually want to exercise more and will start looking around for something more strenuous or challenging.

Then you truly know that you have won half the battle over the excuse demon.


Look around for an activity that you already do, for instance, an aerobic exercise like swimming.

Swimming is the most beneficial exercise ever and it does not feel like exercise either. Swimming also burns a lot more calories. Not only does swimming burn calories faster, it also burns fat faster because unknown to you your body is working a lot when you swim. So if you know how to swim, just go for it and watch the inches melt off your waist. Swimming also tones your thighs and arms. So, you are rewarded with a toned body as well.


Dancing is another fun activity than can shed pounds and burn calories. Join a dance club or if you are one of the shy ones, get a dance video and dance away at home. You can also get other exercise videos that you can follow in the comfort of your home.

Walking and More

If you have never exercised before then walking is a good way to start. As with any exercise start gradually and then increment as you go.

Jogging, running, hiking, mountain and rock climbing, and any other sport or activity that you think of as fun is a great way to get your body moving and burning calories.

Or just plain old aerobics group exercise at the local gym is a great way to start. The group effect can be motivating and you will hold each other accountable enough to participate in the classes.

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