![]() | |
![]() | |
![]() |
Aerobics Cardio Information |
|
![]() |
5 Tips for Starting Runners
So you've decided to take up running? Maybe you are starting back up after putting it off for years. Here is a list of tips that I have found beneficial to the starting runner or even the seasoned pro. 1. STRETCH THOSE LEGS AND FEET -BEFORE AND AFTER - Stretching is the number one thing to remember in any running program. Keep your muscles flexible and relaxed, your joints mobile, and relieve tension and strain by doing a few gentle stretches before AND AFTER your run. I cannot stress enough how important it is to stretch after the run and to cool down. I have found most new runners miss this vital step in their exercise program. You don't want to start off doing too much too soon. Build your body up while you prepare yourself to meet the demands that you are about to ask from your body. Make sure to loosen up your hamstrings, quads, calves, iliotibial (IT) band, hips, buttocks and the plantar fascia (area at the bottom of your feet between the heel and ball of foot). Stretch until you feel tension but not pain. NEVER bounce because this can tear your muscles and cause more serious problems. 2. POSTURE! POSTURE! POSTURE! - This isn't finishing school, but the principal is the same. Running gets your whole body in motion and the proper posture and body mechanics will help reduce the strain on your body. Keep your body perpendicular to the ground. Don't lean into it. Hopefully you aren't running into wind tunnel. Swing your arms naturally and go with the flow. BREATHE! How many martial art movies do you need to see to know this is important??? Never stop breathing. Oxygenate the blood. Feed your muscles. BREATHE! Your feet should hit naturally on your heel, roll forward and push off with your metatarsals (the area we call the ball of the foot). It should just feel right. Make sure the soles of your shoes aren't worn down in the heel or on the sides. This could cause you to hurt yourself and take away from the natural progression of your stride. Don't pick your feet up too far. This is running, not a marching band tryout. By keeping your feet closer to the ground an increasing your stride, you will reduce muscle fatigue. 3. ALWAYS WEAR YOUR PROTECTION - As you start up your running routine, you are going to find out that aches and pains are a typical reality that we all must face. However, this doesn't have to be the end of your run if you just take the proper precautions. Keep these simple rules in mind when you begin your program and you should be good to go for a long time! Hydrate yourself: Drink lots of water before, during, and after your run. People perspire, it's a fact, but if you let yourself dehydrate, you will be in for a world of hurt. I like to bring a water bottle with me on my runs for those mid-stride liquid replacements. It's a good idea to drink 2-5 cups per hour during your run. Note, every person perspires at a different rate. If you happen to be someone who leaks sweat like a sieve, drink more water. Don't forget to fill up again once you are done stretching, too. If you are running in a colder climate, layer your clothing. We all know it gets hot under all those clothes, but you have to slow the rate of heat loss. You'll want to wear some sort of moisture-wicking material. I like to wear fleece. But there are other brands out there like Polartec. Also, ALWAYS wear a hat! I prefer to run on paved trails in our local park system, but if you find yourself running in areas where there is the potential for traffic, please remember to wear bright clothing and if you must run at night (which I wouldn't suggest) wear reflective garments to increase your safety. 4. REDUCE STRAIN - Running takes its' toll on a person's body. It's good to switch out different activities. Besides running, try other cardio-exercises like bicycling or swimming. Your body will thank you and it can break down on the monotony. Pain is the body's signal that something is wrong. If the pain gets worse after your run, it's time to take some time off. Don't swallow a couple of aspirin and think you are good to go.' Definitely take care of your feet! A good pair of running shoes is essential for preventing injury. You have to find the pair that's best for you. Change them out often because the soles will wear down quickly. And while you are at it, don't forget the orthotics. The insoles that come in your shoes are usually very cheap and only meant for about 20 miles of wear. If you are like me, that's one week! Proper orthotics provide cushioning and support and reduce a huge amount of strain from your whole body - not just your feet. While custom orthotics are available, I wear a brand that offers a selection for arch type and are made with a silver material that reduces blisters and athlete's foot. If you are interested, you can see them at www.footdefense.com. 5. CALL YOUR MEDICAL PROFESSIONAL -In business, it's always best to hire a consultant. So why, when you start doing something as important as your health wouldn't you speak to an expert in the body? A medical professional can help with any injury and return you to your running program as well as advise you on hurting yourself again. In closing, please remember that safety should come first. Be aware of your surroundings, the people that you run with, and most importantly, your own well-being? James Fowler is a free-lance writer who lives in Northeast Ohio with his wife, Maggie. You can contact him at fowler.james@gmail.com
MORE RESOURCES: Treadmills are out, barbells are in: why gym-goers are abandoning cardio for weight training The Guardian Alzheimer's disease: Why aerobic exercise may have protective effect Medical News Today The Best Cardio Exercises To Boost Your Endurance as You Age Eat This Not That The Decade That Changed Fitness Forever The New York Times Exercise ranks No. 1 in resolutions weirtondailytimes.com Weight loss: Modest results possible with 30 mins of exercise per week Medical News Today Exercise Is Good for Everything. Even Hangovers. The New York Times Moderate, vigorous exercise boosts cognitive abilities for 24 hours Medical News Today 11 reasons why you need to do aerobic exercise Healthshots Colorectal cancer: Exercise in the morning and evening may cut risk Medical News Today How to Incorporate Quick and Easy Exercise into Your Daily Routine for Better Health - HealthCentral Exercise May Ease COVID-19 and Long COVID Symptoms Yale Medicine Exercise Equipment for Seniors Healthline Best Exercises to Start With When You’re Living With Obesity Everyday Health Adding 5 minutes of exercise daily may help lower blood pressure Medical News Today Demi Moore gave up 'hard exercise' after years of 'obsession'. Here's how she works out now Women's Health Aerobic exercise: a powerful ally in the fight against Alzheimer’s University of Bristol Endurance exercise can help the body store healthier fat Medical News Today I asked scientists about the best exercise for longevity - and they all said the same 3 workouts Woman & Home Hate Exercise? We Made This 10-Minute Workout Just for You. The New York Times How to Optimize Your Workout to Boost Your Mood The New York Times Five minutes of exercise a day could lower blood pressure The University of Sydney Experts on how to find the best mix of exercise for your age as a woman Australian Broadcasting Corporation Working out during Ramadan: When is the right time and which exercise is best? - thenationalnews.com Working out during Ramadan: When is the right time and which exercise is best? thenationalnews.com Hypertrophic Cardiomyopathy Exercise Restrictions HealthCentral What’s the Least Amount of Exercise I Can Get Away With? Time Magazine All you need is a chair to get a great burn at home Women's Health Swimming & Aquatics City of San Antonio (.gov) UTSW studies clarify link between exercise, risk of heart disease: Newsroom UT Southwestern Medical Center Aerobic Exercise: Randomized Controlled Trial Data Suggest Qualified Benefits for Erectile Dysfunction Psychiatrist.com ‘Cardio drumming’ is the hot, new exercise trend to purge your daily anger and frustration New York Post Engage Your Core with a Top-Tested Exercise Ball Good Housekeeping Effects of anaerobic exercise training on human function based on multiple linear regression Frontiers Dr Hilary Jones reveals the two 'ideal' exercises for losing weight and keeping it off for good Woman & Home How to Safely Exercise When You Have POTS SELF Magazine The impact of physical activity and exercise interventions on symptoms for women experiencing menopause: overview of reviews BMC Women's Health A 30 (ish)-Minute, Low-Impact, Cardio Pool Workout Everyday Health 8 Best Exercises for Lower Back Pain: Expert-Recommended Moves Everyday Health Rethinking cardio exercise Harvard Health Exercising at Night Best for Blood Sugar Control Everyday Health New research finds half-cardio, half-strength training reduces cardiovascular disease risks • News Service Iowa State University Forget The Wind-Down Routine: New Study Shows Light Exercise Before Bed Results in 30 Minutes’ Extra Sleep Men's Health Exercise-induced neuroplasticity: a new perspective on rehabilitation for chronic low back pain Frontiers The best exercise equipment for seniors National Geographic A 20-Minute Intense Workout That’s Easy on Your Joints The New York Times Massive study uncovers how much exercise is needed to live longer American Medical Association This classic 90s workout is trending right now - here's why fitness instructors love it in 2024 Woman & Home The Full-Body Pool Workout That Doesn’t Involve Swimming (Published 2023) The New York Times Best Types of Exercise for Back Pain HSS | Hospital for Special Surgery Women may realize health benefits of regular exercise more than men National Institutes of Health (NIH) (.gov) High-intensity Exercise May Reverse Neurodegeneration in Parkinson’s Disease Yale School of Medicine Resistance Exercise Training in Individuals With and Without Cardiovascular Disease: 2023 Update: A Scientific Statement From the American Heart Association | Circulation American Heart Association Journals The Great Debate: Cardio vs. Strength Training RWJBarnabas Health How Much Should You Exercise Per Week? health.clevelandclinic.org Fitness brandeisjudges.com Clown Cardio Doesn’t Take Exercise Seriously (Published 2024) The New York Times |
![]() |
![]() |
![]() |
RELATED ARTICLES
5 Tips for Starting Runners So you've decided to take up running? Maybe you are starting back up after putting it off for years. Here is a list of tips that I have found beneficial to the starting runner or even the seasoned pro. Heart Matters Your heart is between one to two times the size of your clenched fist. Contrary to popular belief, it is not located to one side of the body - it is located almost in the exact center of your chest. Are You Making This Cardio Mistake? Are you exercising for long periods of time to try to burn fat? If you're like most people you probably are, but there is a better way. It's called "high intensity interval training" (HIIT) and lately it has started to become pretty famous for its obvious health benefits. Cardiovascular Training - From the Heart! Cardiovascular training, or aerobics, requires a different approach than other body parts. At the "heart" of cardiovascular training is one basic premise: if you elevate your heart rate to 65-80 percent of your maximum and keep it there for a period of at least 12 minutes it will stimulate the production of fat-burning enzymes. How To Jump Rope For Health and Fitness Rope skipping is an excellent cardiovascular exercise according to the U.S. An Alternate Fitness Tool Any competitive or recreational athlete will use a variety of cross-training methods or tools to complement their particular sport or to meet their fitness needs. One such tool that is becoming increasing popular is the Kickbike. Benefits of Elliptical Training The basic motion of an elliptical trainer is a smooth, flowing.. 3 Keys To Finding Your Natural Running Stride When I think back to when I was at school, my worst nightmare was running. I hated it, even more than football and rugy which I don't like even today. Cardio-Boxing for Super Fitness The major benefits of cardio-boxing include: Increased Stamina Increased Strength Increased Speed Increased CoordinationCardio-boxing also promotes a person's well being by strengthening their self-discipline and combined with strength training it's well and truly the total package for self-defence and fitness and usually consists of: Adjusted heart rate work Actual boxing techniquesThe usual workout consists of the age-adjusted heart rate work starting with 10 minutes for beginners and leading up to 20 minutes for the more advanced. For the second part of the workout, you'll need to perform and practice 20 minutes of actual boxing techniques. Aerobic Activity Burns Fat Aerobic activity is any exercise that helps you use oxygen more efficiently. It gets your heart pumping faster, makes you sweat and quickens your breath. Running in The Zone: A Personal Account Running in The Zone has to be one of the most satisfying experiences. When it all fits together it can seem effortless and intensely rewarding. Using Nutrition to Boost Your Cardio So, you're doing cardio religiously and you're not getting any results?What's the deal?! Good news. You're probably just making some minor mistakes that need to be corrected. Aerobic Cross Training for Weight Loss Do you sometimes get bored with your aerobic exercise? Do You sometimes feel like you're not getting the results you should from your aerobic exercise? If so, then aerobic cross-training is for you.Aerobic cross-training refers to using two to three different types of aerobic exercise during an exercise session. Why Your Cardiovascular Workouts Might Be A Big Waste Of Your Time What if I were to tell you that most if not all of the cardiovascular exercise you do was worthless? Well, guess what? over 50% of the people who perform cardio in an attempt to burn fat are wasting their time? hours and hours of it! Are you one of them?Before you call me crazy, let me explain. I'm not saying that cardiovascular exercise can't or doesn't burn fat; it's just that most people are not performing the right type of cardio workouts. Running on Empty A sexy pair of legs moseys its way down a soft, vacuumed carpet, around a bend, and through a long, narrow aisle.Suddenly, these shapely stems, which are encased in bright spandex, dissolve into a jungle of many others, instantly blending into the vibrant surroundings like chameleons. Do You Need an Expensive Padded, Cushioned, Air Bubbled, Gelled Running Shoe? Nike Free does not think so; and neither should you. Read on to find out why this concerns every one of us, our health and a good deal of wasted money. Playing Your Cardio Right To many, that half-hour a day is the most enjoyable, most therapeutic part of your agenda. To others, it's as dreadful as taking out the trash and doing the dishes. Better Cardio Workouts The Cardio KingChange it upOne of the most important aspects to a cardio workout is changing it. Most people get bored with exercise simply because they pop these DVD's in and do the same thing everyday. Elliptical Trainer Benefits There are so many elliptical trainer benefits to list that some would say it's the perfect way to exercise. Elliptical exercise trainers meet the overall need of any exercise program. Lose Weight And Skyrocket Your Metabolism With Regular Cardiovascular Exercise Do you try to eat well, even diet, but aren't seeing the results you were hoping for? Are you just trying to gain more energy? Do you ever feel like you're not breathing enough?If you answered yes to any of the questions above you should consider the proven, time-tested weight loss tool called cardiovascular exercise.I know that it's terribly hard to start walking or jogging when you have so much stress to deal with in your life. ![]() |
![]() |
|
![]() |