Running in general is a pretty active sport, as it involves litreally moving most, if not every part of your body simultaneously for an extended period of time.
What parts of your body are engaged during a run?
The main muscles that are working the most when you run are your quads, hip flexors, hamstrings, glutes and calf muscles
Running aslo helps shape your abs!, as it’s a pretty killer core exercise- try squeezing in a run the next time when you train your abs.
Your brain, I’m not kidding, as regular cardiovascular exercise can spark growth of new blood vessels to nourish the brain, which in turn will help you increase your memory and your ability to learn too!
Benefits of Running
1.Running helps you increase your aerobic stamina– as running improves your cardiovascular fitness by increasing your capacity to use oxygen. It does this by increasing your heart’s capacity to send blood (and hence oxygen) to the muscles.
2.Burn some serious calories! as you’re probably aware, running isn’t a walk in the park. It requries huge amount of energy and stamina as compared to working out in the gym.
Here’s a graph comaparing runnig and walking,
Running on an empty stomach has an added benefit! someting called an ‘after-burn effect’. It helps burn more calories as the stored energy is being used in an empty stomach run!( don’t run too much as chances of you collapasing are higher).
3.Running and meditation are pretty much the same-Brain scans show that meditation and running can have a somewhat similar effect on the brain; simultaneously engaging executive functions and turning down the chatter of the default mode network. Again, this seems intuitively right: in the midst of a run, you are likely to be immersed in the present moment, tuned into your bodily state, and conscious of your breath. These are all key aims of mindfulness-based practices.
A 2018 experiment from West Michigan University, for example, showed that running quickly for half an hour improves “cortical flicker frequency” threshold. This is associated with the ability to better process information
4.Running Improves life expectancy– recent study said “runners had a 27% lower risk of dying during the study period from any cause compared with non-runners. Specifically, running was associated with a 30% lower risk of death from heart disease and a 23% lower risk of death from cancer”.
So you’re litreally runing away from death, and runners who also regularly took up other aerobic physical activities, such as cycling, swimming, walking, basketball, and racquet sports, had the greatest mortality benefit.
How Often Should You Run?
Generally, just two and a half hours total running per week was found to have the highest benefits in terms of improving overall longevity. This amounts to around 30 minutes of running per day, five days per week.
The basic rule is to increase weekly distance by no more than 10% each week. For beginners, it can be a good idea to follow the 2–3 runs of 30 minutes for the first month to be on the safe side, To prevent stressing your body.
If you feel like you need a rest day, take it. Don’t be fixated on reaching a goal number of miles in a week if you are feeling fatigued or sore.
Few Risks Associated to Running
It is equally important to know the risks of running,
Since running is considered a high impact sport. Long durations of running are linked with knee joint problems as you’re litreally hitting the ground with 2-3 times your body weight. So best not to run for too long, and take a few days off between very long runs.
Again running for long periods of time strains your heart, causing the walls of your heart to thicken, which might lead to irregular heart beats.
Let’s just say too much of anyting is bad, so best stick to limits which help bring a balance bewteen the both.(risks and benefits)
Make sure you have proper running gear before you being a run, like soft soul running shoes, thin and breathable shirts, helps remove sweat etc.. Most importantly, JUST ENJOY THE RUN!
Is it Really Important to stretch after a Workout?
Now many of you might ask, Is it really important to stretch after a workout session? You might be in a hurry, not in the mood to stretch or your being lazy or yada yada yadaa……..
Before I actually answer the question, Let’s see what stretching does to your muscles.
Basically, during an intense workout your muscles are under high tension and even after a workout your muscles are still stiff. Therefore they’re prone to injuries and sudden cramps.
To help avoid these, regular stretching helps improve flexibility, increases range of motion and reduces the risk of injury caused by lesions of the connective tissue. Stretching can be done in as little as 5-10 mins, so best not to avoid them!
What is Dynamic Stretching?
As the name suggests, these involve ‘active movements’ where the range of motion(ROM) is maximized to prevent injury and to loosen up the joints and muscles prior to a strenuous workout.
Dynamic stretches should be used as part of your warm-up routine before any athletic event, whether competitive or not.
Research has shown that dynamic stretching is effective for increasing flexibility, maximal muscle strength, sprint and vertical jump performance.
Also, according to research , dynamic stretching may help with leg extension power and improve performance, compared to static stretching or no stretching, Before HIIT exercises.
Here are a few Dynamic Stretches:
1.High Kicks-High kicks help warm up the hamstrings and improve range of motion. You can do them, alternating, as you walk, great to increse blood flow to your legs.
2.Jumping Lunges– It’s the advance version of the ‘lung’. The only thing different is the jump we add in and while you’re in the air, switch your legs so that your forward leg is now behind you and your back leg is now in front of you.
3.Side Shuffle– This one’s more like an agility drill, the Shuffle exercise is a lateral motion that warms up your glutes, hip flexors, quads, calves and hamstrings. And make sure to bend your knees, keep your head up and don’t cross over feet.
What Is Static Strecthing?
Static Strecthings are like the exact opposite of ‘dynamic stretching’ these invlove almost no ‘active movement’. Static stretches are those in which you stand, sit or lie still and hold a single position for period of time, up to about 45 seconds.
Static stretching improve your flexibility and range of motion, it can also help your muscles recover faster after a workout, leading to less pain and stiffness. Static stretching is also a great way to release stress and tension in your muscles, which can help you feel more relaxed
Here are a few Static Stretches:
1.Hamstring Stretch– This is probably a commnly heard stretching exersices. Hamstring stretches can increase flexibility and improve the range of motion in the hip. Both of these benefits will help people perform daily tasks, such as walking up stairs and bending over, with ease.
2.Abdominal Stretch– Stretching the core exercises and trains the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance, stability and prevents back pain.
3.Side Stretch-They lengthen the abdominal muscles, hips, and thigh muscles, while improving flexibility in the spine. Side bends also stretch the muscles between the ribs (the intercostal muscles). Which makes breathing easier in all situations, including aerobic activities.
These were only few exersices of each type mentioned, as they are the most common ones. Although there are several different ones also which can be done.
Stretching does have alot of benefits, It should be made as a habit to perform them before or after a workout to aviod muscle injuries, cramps or tears.
And Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight which in return messes with our body balance.
Having a healthy Immune system is essential to keep you safe from unwanted sickness or helping you fight infections like cold or flu. Luckily, there are many ways in which we can boost our Immunity naturally but, we have to stick to some of them and include in our daily lifestyle to have the best results.
Firstly, before we begin make sure to stop any of the following bad practices:
If you drink alcohol, drink only in moderation.
Don’t overstress, Try to minimize stress.
Don’t take any drugs(unprescribed)
Don’t keep touching your face unnecessarily, especially when your outside.
Now let’s see in what ways can we can our boost Immunity.
Foods that help boost our Immunity:
1.Citrus fruits- Citrus fruits are packed with Vitamin C, they are thought to increase the production of white blood cells, which are key to fighting infections.
And since your body doesn’t produce it naturally you’re requried to take it on a daily basis. You can eat fruits rich in Vitamin C, rather than taking tablets. Fruits rich in Vitamin C are:
And, gooseberries or Also know as Amla, Amla is reported to contain nearly 20 times more vitamin C than oranges. While 100 gms of amla provide 600 mg of vitamin C, 100gms of oranges provide only 30 mg. The vitamin C of one tiny amla is equivalent to about two oranges.
2.Ginger- Ginger has anti bacterial and anti inflammatory properties, which help in keeping several ailments at bay and helps fighting infections.Due to its strong anti-inflammatory and antioxidant effects, ginger may boost immune health.
Upping your intake of antioxidant-rich foods and beverages like ginger shots may combat inflammation and keep your immune system healthy. Many test-tube and animal studies suggest that ginger can enhance immune response.
Ginger has been shown to have impressive antiviral activity thanks to its high concentration of potent plant compounds.
3.Turmeric– Curcumin, a component of turmeric, has been used as a food additive and herbal supplement due to its potential medicinal properties.
Previously, curcumin exhibited antiviral properties against several viruses, including dengue virus and hepatitis C virus, among others.
Although more reseach is need on this subject, Nevertheless turmeric helps the body naturally cleanse the respiratory tract, so it’s healthy and safe to comsume.
4.Green Tea + Honey– Now, both on their own posses qualities in successfuly fighting cold and flu. So both of them combined togeather is also very effective in boosting Immunity and Fighting cold and flu.
Because, By strengthening the immune system, green tea with honey helps fight against viruses that cause common cold and flu. The antioxidants present in them help build-up the defensive capabilities of the immune system. Another recipe you can use for managing your common cold is green tea with ginger and honey.
p.s (Honey is natural antibacterial and keeps you strong and healthy)
Now, few exercises to keep you fit, as the rise in body temperature during and right after exercise(moderate) may prevent bacteria from growing and Exercise slows down the release of stress hormones, which protects against illness.
Yoga For Immunity:
Yoga has been used for centuries in keeping the body functioning fit and fine.If practised properly, yoga can recharge your body, get rid of the toxins, negative energy and keep your vital organs functioning well.
Few Asansa You can Practice are,
Pranayama is basically series of exercises, which aims at bringing more oxygen to blood and to the brain.
Which alleviates stress hormone, smoothen the heart rate and any nervous distress, all of which benefit immunity
Legs-Up-The-Wall Pose, ‘legs up the wall’ pose forces you to invert and destress. It also boosts nerve connections, improves blood flow and vitalizes your body, which calms the whole body and reduces the stress hormones thereby, reduces the chances of diseases.
Virabhadrasana also known as Warrior Pose is a group of related lunging standing asanas in modern yoga as an exercise commemorating the exploits of a mythical warrior, Virabhadra.
Make sure to hold this pose for atleast for 20 seconds. Over time, increase your holding times to build endurance.
Benifits of this pose include:
Improves focus, balance and stability
Encourages good circulation and respiration
Stretches your arms, legs, shoulders, neck, belly, groins and ankles
Energizes the entire body.
So, stick to a few asanas per day and make sure to get really good at them, as they help improve overall wellbeing of a person.
Try combining some of the healthy foods and asanas mentioned above to maximize your immunity. especially, as staying healthy has become a hassel during the lockdown because of the global pandemic going on.
Let’s hope for this horrendous situation to go away very soon! And get back to our normal & happy life again.
If you’re intersted in more topics like this one, be sure to click on the links below:
*Before performing this or any other slighty difficult asanas, please make sure to watch videos on how to perform them correctly, to minimize any chances of possible injuries.
Water? excatly!! many of us are un-aware of the fact that water increases the number of calories burnt. How you ask?
Some research indicates that drinking water can help to burn calories
In a 2014 study, 12 people who drank 500 mL of cold and room temperature water experienced an increase in energy expenditure.
They burned between 2 and 3 percent more calories than usual in the 90 minutes after drinking the water.
Water may also temporarily increase the body’s resting energy expenditure, or the number of calories burned while resting.
Drinking cold water may further enhance water’s calorie-burning benefits, because the body expends energy, or calories, by heating up the water for digestion.
Without water, the body cannot properly metabolize stored fat or carbohydrates.
The process of metabolizing fat is called lipolysis. The first step of this process is hydrolysis, which occurs when water molecules interact with triglycerides (fats) to create glycerol and fatty acids.
Drinking enough water is essential for burning off fat from food and drink, as well as stored fat.
A mini-review from 2016 found that increased water intake led to increased lipolysis and a loss of fat in animal studies.
Most health authorities suggest ranges for daily water intake. The following water intake recommendations are from the National Academy of Medicine (NAM) in the United States:
2,700 mL/day for adult women
3,700 mL/day for adult men
We shouldn’t neglect drinking water during exercise because;
Water helps muscles, connective tissues, and joints to move correctly. It also helps the lungs, heart, and other organs to work effectively as they ramp up activity during exercise.
Being hydrated reduces the risk of things that can get in the way of a good workout, such as muscle cramps and fatigue.
Always drink water before, during, and after exercise to avoid dehydration.
Keep your self well hydrated! combine that with a HIIT workout you’ll start seeing results very soon!
Cumin water is said to aid digestion and improve bowel movement. It secretes enzymes, which help in breaking down sugars, fats and carbohydrates that keep the gut healthy.
The important part of our topic:
A good digestive system is the key to losing weight effectively. Better digestion further helps in improving metabolic rate, leading to weight loss.Cumin as an ingredient stimulates the fat burning process in the body. When fat burns, the unwanted flab tends to melt away making you look fitter.
Cravings and hunger pangs are normal while you are dieting or avoiding processed foods. However, the best way to stop yourself from reaching out to such foods is to consume food that suppresses your hunger.cumin water does exactly that. Drinking a glassful of cumin water fills your tummy and keeps you fuller for longer, preventing you from eating junk!!
Also known as ginger water, Is commonly used as medicine to treat people moslty in the Asian countries.
As with a lot of herbal medicine, more research is needed to better understand and prove uses for ginger and ginger water. There are many anecdotes about uses for ginger water that can’t be guaranteed healthy or effective. However, there are several potential benefits backed by limited research.
For example: Ginger has Anti-Inflammatory properties
Inflammation is one of your body’s natural self-preservation functions. Germs, chemicals, and poor diet can cause too much inflammation and harm your body.
Inflammation has become a very common experience for a lot of people. Diet and lifestyle changes may be necessary to fight chronic inflammation.
Consuming ginger may help prevent and heal inflammation. One study(Trusted) Source found that ginger could reduce allergic reactions, in which inflammation can play a role.
The antioxidant properties of ginger may help to prevent:
neurodegenerative diseases, such as Parkinson’s, Alzheimer’s, and Huntington’s
symptoms of aging
Theimportant part of our topic:
Ginger water may help promote weight loss when combined with a healthy diet and exercise. One studyTrusted Source showed that ginger suppressed obesity in rats on high-fat diets.
And another studyTrusted Source found that men who drank a hot ginger beverage after eating felt more full for longer. Balanced blood sugar can also prevent you from overeating.
Since most of you might wonder what in the world is “giloy” here’s a quick introduction about it,
Giloy,a herb widely used in Ayurvedic medicine, Giloy is also known as ‘Amrita’ in Sanskrit which means ‘the root of immortality’. Also known as Tinospora Cordifolia scientifically, the root of Giloy is used for various medicinal advantages and can be consumed in either a powdered form or can be boiled into a soup or Kadha.
Another common way to consume it is to prepare a juice out of it.
Now the most important function of giloy is that it helps in boosting immunity, This is the primary function of Giloy. It is full of antioxidants and helps in releasing any forms of toxins from the body.
It also fights disease-causing cells, bacterias and also cleanses the blood. Taking good care of the liver and kidneys is also one of the many tasks that Giloy stands out in.
Like mentioned before, Giloy came in as a huge relief when many people around us were suffering from deadly diseases like dengue, malaria and Swine Flu. one of the most important things to do during these illnesses is to bring down the body’s temperature before it reaches the brain and causes permanent damage or in some cases, death. Giloy is one such agent that can bring down fevers significantly without any side effects.
The important part of our topic:
The juice has been said to aid fat loss by boosting immunity and metabolism. Good immunity helps in weight regulation, and better metabolism helps in burning more fat. The juice also helps in the improvement of the digestive system, by eliminating excess fat from the body, thus reducing high blood pressure.
Dosage can be from 15ml-30ml withequal quantity of water, preferabaly in the morning with an empty stomach.
i’ll link in the best product, as of my knowladge:
Most of us know what aole veara is right? For those of you who don’t, here’s an introduction;
Aloe vera, or Aloe barbadensis, is a thick, short-stemmed plant that stores water in its leaves. It is best known for treating skin injuries, but it also has several other uses that could potentially benefit health and aole vera is also used as a decorative plant.
The cosmetic, pharmaceutical, and food industries use aloe vera extensively, and the plant has an estimated annual market value of more than $13 billion globally.
Aloe vera is known for its thick, pointed, and fleshy green leaves, which may grow to about 12–19 inches (30–50 centimeters) in length.
People most often use aloe vera as a topical medication, rubbing it onto the skin rather than consuming it. In fact, it has a long history of use in treating sores, and particularly burns, including sunburn.
Aloe vera is effective in killing the plaque-producing bacterium Streptococcus mutans in the mouth, as well as the yeast Candida albicans.
People also sometimes use aloe vera as a remedy for diabetes. This is because it may enhance insulin sensitivity and help improve blood sugar management.
For example, a review of eight studies found that aloe vera could have benefits for people with prediabetes or type 2 diabetes due to its effects on glycemic control.
However, the quality of the existing studies is not ideal, so scientists do not currently recommend using aloe vera for this purpose.
The importat part of our topic:
Aloe vera juice is one such drink that may help you shed belly fat naturally. Aloe vera, or ghritkumari, has been part of various Ayurvedic preparations, tonics and medicines.
Consuming this drink during bedtime is a good way to boost your body’s metabolism, which would further accelerate the pace of your weight loss programme. If you do not like the taste of aloe vera juice at first, you may even add a bit of honey to it to make it more palatable.
Since digestion plays a crucial role in promoting weight loss, and aloe vera juice is known to boost digestion and keep tummy woes at bay.
6.Apple cider vinegar–
Most of you probably already now about this, Apple cider vinegar is mostly apple juice, but adding yeast turns the sugar in the juice into alcohol. This is a process called fermentation. Bacteria turn the alcohol into acetic acid. That’s what gives vinegar its sour taste and strong smell.
Vinegar has been used as a remedy for centuries. The ancient Greeks treated wounds with it. In recent years, people have explored apple cider vinegar as a way to lose weight, improve heart health, and even treat dandruff.
Research doesn’t back most of these claims. But some studies have found that the acetic acid may help with a variety of conditions:
Japanese scientists found that drinking vinegar might help fight obesity.
One small study found that vinegar improve blood sugar and inslulin levels in a group of people with type 2 diabetes.
The important part of our topic:
Studies show that vinegar could help people lose weight.
Several human studies show that vinegar can increase feelings of fullness. This can lead you to eat fewer calories and lose weight.
For example, according to one study, taking vinegar along with a high carb meal led to increased feelings of fullness, causing participants to eat 200–275 fewer calories throughout the rest of the day (14Trusted Source, 15Trusted Source).
Furthermore, a study in 175 people with obesity showed that daily apple cider vinegar consumption led to reduced belly fat and weight loss (16):
taking 1 tablespoon (12 mL) led to a loss of 2.6 pounds (1.2 kg)
taking 2 tablespoons (30 mL) led to a loss of 3.7 pounds (1.7 kg)
However, keep in mind that this study went on for 3 months, so the true effects on body weight seem to be rather modest.
That said, simply adding or subtracting single foods or ingredients rarely has a noticeable effect on weight. It’s your entire diet or lifestyle that creates long-term weight loss.
Most importantly, just looking for ways to reduce weight online won’t slove the problem. Incorprating this into your daily lifestyle would certainly help reducing weight, Weight reduction isn’t some thing that happens overnight it takes time, so be patient and try your very best to follow nutrition and workout plans.
Anyway that being said, wish you the very best of luck in your journey!!
p.s comment what topics should i write about in the future!
Yoga is an art performed by connecting the mind, body and soul. The final goal of this is to achieve inner peace( if you’ve watched ‘kung fu panda’ you know what i mean) or peacefulness which ultimately leads to ‘moksha‘ which means libration. Now, yoga consists of “postions” called “Asanas” which are to be performed by the yogi. These asanas are certain body postures that help achiving desired physical and spritual benifits.
The word ‘yoga’ itself means ‘To unite’ or ‘union’. Basically, connecting mind, body and the soul to achive ‘moksha‘. Liberation can be achived by practising the ‘Ashtanga Yoga‘ as described by patanjali yoga sutras.
‘Ashta‘ literally translates to ‘Eight’ and ‘anga‘ means ‘part‘ or member‘(most people get it wrong and call it “limb”)
Now, back to the eight memebers. They are as follows:
5.PRATYAHARA-FEELING OF WITHDRAWAL
Genral Benifits of Yoga
Better body image– focusing inward during yoga helps you be more satisfied, content and appreciative of your own body.
Healthy heart– Doing yoga on a regular bais can help improve overall cardiac heath such as lowerd blood preasure, cholestrol and blood sugar level.
Weight control– makes you more aware of hunger and fullness which in return developes a healthy relationship with our eating habbits.
Genral fitness– although yoga should not be viewd as a ‘workout regiment’ it does have some physiological benifits such as improved felxibility, boosts endurance, increase blood flow.
When and how should be yoga performed?
Most frequenty asked question.
So, the best time is in the morning! yes, as our minds are fresh and are not filled with worries. Few prefer to do it early evening, as along as we did’nt have any heavy meal and our stomach is a bit empty it’s all good.
And doing yoga outdoors is even better as early morning sunshine is good for getting enough vitamin D ,we sweat better and not endup making the whole room stink!
Yoga is usally done for about 30-45mins at most and try not to overdo it as it’s not a serious workout. It’s supposed to be refereshing and energizing you for the day ahead. So take it chill and don’t rush through any of the asanas
Doing yoga on an empty stomach or after light breakfast is the best, Attending yoga with a full belly could cause a major stomachache, gurgling, bloating and embarrassing gas.
A Full Stomach means a Less Effective Practice
Having food in the stomach or intestines takes up space in the abdomen. This makes it harder to do poses like twists or forward bends where the abdomen compresses. And… it’s heavier! Inversions like headstand or shoulderstand get harder with a heavy belly.
An empty stomach gives plenty of space for the abdominal walls to extend and contract within poses. You’ll get a deeper stretch in spinal extension and a more intense twist. Your body will flow through Vinyasas more easily and lift lightly into those tricky inversions.
You can also feel nauseous or have to run to the restroom as a result of having food/drinks in the belly. I’ve found myself thinking “Uh oh…” when the teacher announces that it’s backbend day and I ate just before class. It’s harder to concentrate when nature calls or the stomach is upset. On the other hand, we easily fall into the flow of class if our body’s needs are satisfied.
Intermittent Fasting Leads to More Weight Loss
One of the main reasons to work out in the morning in a fasted state is because we would want the body to use our stored fat as energy instead of relying on food. If you were to eat and then work out the body will focus more on the energy you just put into your body as opposed to your fat.
Foods & Beverages to Avoid Before Yoga
Avoid heavy, oily, greasy, fried foods, and big portions of meat up to six hours before class. They’re tougher to digest and tend to sit in the intestine longer. They can also make you feel tired – the opposite of what you want when you’re diving into practice.
Raw vegetables like celery, cauliflower, and beans are high in complex carbohydrates. They can give you gas or bloating when uncooked because they’re difficult to digest.
Large amounts of raw greens like spinach or kale have a similar effect. Breaking these foods down by boiling, sautéing, or steaming makes them perfectly light, nutritious before-yoga foods.
Processed foods are a no-go before yoga. They often have lots of simple or high-glycemic carbs that cause blood sugar to crash. Otherwise, they contain large amounts of sodium or processed sugars. They’re hard on the digestive system & unlikely to give the sustained energy required for yoga. Watch out for “sugar alcohols” on the labels of your favorite energy bar – they’re a huge cause of bloating!
Spicy foods are a major culprit of lack of focus during practice. They cause heartburn, especially tough in any class with inversions. Spicy foods also contribute to high energy in the body; in Ayurveda, this energy is fiery, passionate, aggressive, and unfocused! Rajasic energy raises the heart rate, makes you sweat more, and makes the mind jump around rather than focusing on the breath or the teacher.
What to eat post yoga session?
During and after any physical activity, your body can become severely dehydrated. Water should always be the first thing that you put into your body after an intense yoga session because it replenishes, refuels, rehydrates and helps you avoid overeating later. If you have a hard time getting yourself to drink a lot of plain water, try squeezing fresh lemon or lime into your glass, or consider buying coconut water for your fridge.
In addition to being dehydrated, your body is also depleted of stored glycogen after working out. Therefore, it is essential to consume some type of complex carbohydrate along with some type of protein.
Healthy post-workout carbohydrates include:
• Cereal such as cornflakes
• Sweet potatoes
• Raspberries and blueberries
• Brown rice
• Fruit salad
• Whole grain or brown-rice pasta
• 1 slice of whole grain bread
*Now yor’re all loaded to bust out a full yoga session, Good luck!!