Running has a number of health benefits. Depending on the intensity and amount of time you are planning to run for, there are various food options to choose from, before and after your workout. In addition, remember to hydrate with plenty of fluids before, during (if running for longer than 30 minutes) and after the running session.
A full body workout to tone up and lose weight.
1. Plank
2. High Knee Running in Place
3. Jump Squats
4. Push-Ups
5. Glute Bridge
Instructions:
Do 45 seconds per each exercise with 15 seconds break in between. Repeat the whole routine twice.
Tip: Use a timer to keep track of your timings.
Illustrations credit: http://www.spotebi.com/
Just as you wake up each morning, go to the bathroom and brush your teeth, make exercise become a part of your everyday routine. It can take the form of a few simple stretches after waking up, doing a brief body workout or a yoga session in the morning before starting your day; a run, a visit to the gym or doing a sport. Whatever you choose, try to do it at the same time of the day and turn this into a habit. For example, running every Saturday morning, doing an hour of Yoga every Thursday afternoon, and/or going to a Salsa class every Tuesday evening. Pick a few activities and plan your week to ensure that they are included – all that it’s left now is to start doing them! Continue reading
Some useful tips:
1. If you are new to running or haven’t done it in a while start gradually, even by just walking at a faster pace. Increase your speed and running time day by day to allow your body to adjust.
2. Warm up with a few dynamic stretches before the run, and cool down after the running session by switching to a slower walking pace to allow your heart rate to return to normal.
3. Avoid eating directly before going for a run.
4. Keep yourself hydrated by drinking plenty of water before, during (if you run for longer than 30 minutes) and after the run.
5. If running outdoors and listening to music, ensure it is not too loud so that you can remain alert and aware of your surroundings during the whole running session.
References:
1. MacAuley D. Oxford handbook of sports and exercise medicine. 1st ed.Oxford:OxfordUniversityPress, 2011:134
2. Start active, stay active: a report on physical activity from the four home countries’ Chief Medical Officers. Department of Health. http://www.dh.gov.uk, 2011.
3. 6 Ways running improves your health – http://www.runnersworld.com/health/6-ways-running-improves-your-health?page=single – Runner’s World
Are you a busy individual, who nevertheless is concerned about your health and well-being? Do you wish you had more time to do all of those great body workouts that will help you lose weight, tone up your muscles or just distress and release some energy?
This 7-minute workout could help you achieve this. And what’s great is that it only takes 7 minutes! You don’t need any special equipment and you can easily do it in the comfort of your own home (especially during those cold and rainy winter days). In just 7 minutes you will have worked on nearly every muscle of your body.
Background:
A study published in the ACSM’S Health & Fitness Journal showed that this workout can be highly effective as it combines aerobics and weight resistance in a high-intensity circuit training (HICT) programme, with brief rest between exercise sets to allow for recovery. Because it only uses body weight as resistance, it can be done anywhere (home, office, hotel room etc.).
The benefits of this workout are that not only it is great for time-constrained people, but it also provides an efficient way of loosing excess body weight by burning fat and eliciting metabolic benefits. Moreover, the programme exerts other potential health benefits such as improved VO2 max (associated with better cardiopulmonary health) and muscular fitness, as well as protection against type 2 diabetes by decreasing insulin resistance.
The Scientific 7-Minute Workout
Instructions:
Do each exercise set for 30 seconds followed by 10 seconds of rest.
The circuit can be repeated 2 to 3 times. If you are feeling energetic you can do a 21 minute session, but I personally like to spread them throughout the day by doing one 7-minute session before breakfast, one before lunch and one in the late afternoon before dinner time.
Feel free to try this interactive on-line application to get yourself started. The workout is also available for download on iPhone and Ipad.
Precautions: Due to the nature of these high intensity exercises, individuals who are overweight/obese, have been previously injured, the elderly and those with additional health conditions should take caution. Moreover the wall sit, plank and side plank are not recommended for people with hypertension or heart disease.
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