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Aerobics Cardio Information |
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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. So I never thought that I'd be any good at running... until I found out the trick that I'm about to share with you now. I realised that running was an important part of my cardio-vascular exercise, and that I needed to find a way to make it a little bit easier for me. When I used the treadmill, I was getting way out of breath way too quickly (less than 10 minutes, and that included 3 minutes fast walk to warm up). And yet I could go on the rowing machine for 20 minutes and hardly even notice it. So something was wrong with my running technique. Not knowing what to try, I just varied everything I could: speed, incline, the length of my stride, the height of my stride, and so on. And these are the three tricks to running that made the difference for me: 1. Don't be afraid to INCREASE your speed! I realised that I was actually running too slow! I've naturally got a long stride (I'm just over 6 foot tall), but when on the treadmill I was taking tiny little strides. Why? Because if I'd run at my normal stride, I would have run into the front of the machine. By increasing the speed of the machine, I was able to stretch my stride out to a better length for me, which made my whole running style much more fluid, and therefore easier on me. 2. Don't be afraid to INCREASE your incline! If you aren't using an incline when running, then you are effectively running downhill. This is because the tread itself is helping your legs' motion, rather than you actually pushing yourself forward. Similarly, if you run downhill, it's much easier because you don't have to push yourself up in the air as much to gain the forward distance you need. So add a little incline to you run - not much, just enough that you can feel the extra push. Not only does this simulate running on flat ground, it also makes your motion more natural. Running downhill and running on the flat produce variations in your stride that make you more or less efficient. So by increasing your incline, you induce a more natural style to you movements. 3. Remember to focus on your breathing. The final key is related to the other two. As my stride increased, and my effort increased, I found that my rate and depth of breathing changed so that I took one full breath cycle for every 3 steps. And that felt more natural than previously. Sorry that's not a very scientific explanation, but "feeling natural" is about as best as it gets :-) So there you go. Three keys to more efficient running, which you can experiment with. Some of this advice might sound odd (if you're running out of breath quickly, why make the running harder?). But with the principle of finding a more efficient pace for your body, it makes sense. And by the way, almost overnight I doubled my running from 10 minutes to 20, with no real problem, and over time I increased to 45 minutes with a couple of 1 minute breaks to stretch and drink water. I can go more, but I start to get bored and also run out of time at the gym! For more fitness advice, tips, and resources, visit FitnessEquipmentLinks.com
MORE RESOURCES: Water Aerobics: Why You Should Consider Aqua Cardio Alameda Post 10 resistance band exercises you can do at home British Heart Foundation 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 Weight loss: Modest results possible with 30 mins of exercise per week Medical News Today Treadmills are out, barbells are in: why gym-goers are abandoning cardio for weight training The Guardian How to improve your mental health using physical activity Mental Health Foundation Exercise Is Good for Everything. Even Hangovers. The New York Times Moderate, vigorous exercise boosts cognitive abilities for 24 hours Medical News Today Can You Exercise When You Have COVID-19? Cleveland Clinic Health Essentials Aerobic exercise: a powerful ally in the fight against Alzheimer’s University of Bristol 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 Demi Moore gave up 'hard exercise' after years of 'obsession'. Here's how she works out now Women's Health Best Exercises to Start With When You’re Living With Obesity Everyday Health Exercise May Ease COVID-19 and Long COVID Symptoms Yale Medicine Exercise Equipment for Seniors Healthline I asked scientists about the best exercise for longevity - and they all said the same 3 workouts Woman & Home Engage Your Core with a Top-Tested Exercise Ball Good Housekeeping How to Optimize Your Workout to Boost Your Mood The New York Times Experts on how to find the best mix of exercise for your age as a woman Australian Broadcasting Corporation Hate Exercise? We Made This 10-Minute Workout Just for You. The New York Times All you need is a chair to get a great burn at home Women's Health ‘Cardio drumming’ is the hot, new exercise trend to purge your daily anger and frustration New York Post Aerobic Exercise: Randomized Controlled Trial Data Suggest Qualified Benefits for Erectile Dysfunction Psychiatrist.com Dr Hilary Jones reveals the two 'ideal' exercises for losing weight and keeping it off for good Woman & Home Swimming & Aquatics City of San Antonio (.gov) A 30 (ish)-Minute, Low-Impact, Cardio Pool Workout Everyday Health Rethinking cardio exercise Harvard Health New research finds half-cardio, half-strength training reduces cardiovascular disease risks • News Service Iowa State University What’s the Least Amount of Exercise I Can Get Away With? Time Magazine The impact of physical activity and exercise interventions on symptoms for women experiencing menopause: overview of reviews BMC Women's Health Massive study uncovers how much exercise is needed to live longer American Medical Association Forget The Wind-Down Routine: New Study Shows Light Exercise Before Bed Results in 30 Minutes’ Extra Sleep Men's Health The Full-Body Pool Workout That Doesn’t Involve Swimming (Published 2023) The New York Times 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 The best exercise equipment for seniors National Geographic How Much Should You Exercise Per Week? Cleveland Clinic Health Essentials High-intensity Exercise May Reverse Neurodegeneration in Parkinson’s Disease Yale School of Medicine Why Walking Isn’t Enough When It Comes to Exercise Time Magazine UTSW studies clarify link between exercise, risk of heart disease: Newsroom UT Southwestern Medical Center How Exercise Can Lead to a Healthy Gut Cleveland Clinic Health Essentials Clown Cardio Doesn’t Take Exercise Seriously (Published 2024) The New York Times Fitness brandeisjudges.com Women may realize health benefits of regular exercise more than men National Institutes of Health (NIH) | (.gov) Comparative Efficacy of 5 Exercise Types on Cardiometabolic Health in Overweight and Obese Adults: A Systematic Review and Network Meta-Analysis of 81 Randomized Controlled Trials | Circulation: Cardiovascular Quality and Outcomes American Heart Association Journals Short bursts of exercise may offer big health benefits Harvard Health The best strength-building exercise to lower blood pressure? Harvard Health Exercise during cancer treatment: 4 things to know MD Anderson Cancer Center 150 minutes of aerobic exercise per week reduces liver fat, study finds Penn State University Mayo Clinic Minute: Is your exercise program heart-healthy? Mayo Clinic News Network |
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