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Getting started... the first mile

4 Reasons Why The First Mile Is Always The Hardest

4 Reasons Why The First Mile Is Always The Hardest

competitor.com

I can’t be bothered to run. I don’t want to get up out of my warm, cosy bed into the cold dark morning. One missed run won’t hurt. I’ll run later instead.

I know that if I can push through that first mile warm up, then I usually fall into the rhythm, find a good pace and start to control my breathing. Once that first mile is over, I know I’ll enjoy the run.

Why is the first mile so hard?

Read Rest Original Article Here…

Push Up Form: 6 Mistakes to Avoid

Push Up Form: 6 Mistakes to Avoid

by Todd Kuslikis on October 18, 2016
Are you doing push ups correctly?

Ah, the trusty push up. Whether you’re a fitness master or a moody middle school P.E. student, they’re a staple in the world of exercise. But for all their popularity, are you doing them correctly?

The problem here is, people get too hung up on the number of push ups they do without worrying about how good they actually are. If you haven’t been told this yet, let us be the first:

10 push ups done correctly is better than 100 the wrong way.

“Well,” you may be asking, “what exactly does ‘the right way’ look like?”

Great question!

Read Rest Original Article Here…

Out of shape already?

Out of Shape Already?

Out of Shape Already?

Out of Shape Already?

It’s the runner’s biggest question and worst fear: how quickly can I get out of shape? After putting in hours of training and hundreds of miles, most athletes worry it will all go to waste if they stop. That’s only partially true.

Unfortunately, plenty of hard-earned fitness can go away within two weeks. Most studies suggest that an athlete’s VO2 max, the maximum oxygen he or she can uptake and utilize, plunges in the first month of inactivity, according to Dr. Edward Coyle, the director of the Human Performance Lab at the University of Texas at Austin. VO2 max continues to decrease, albeit at a slower rate, for the first three months after ceasing activity. In highly-trained athletes, VO2 max decreases by 7 percent in the 12 to 21 days after stopping training and another 9 percent during days 21 to 84. In athletes who have trained for a few months, and increased their VO2 max with exercise, those changes are completely reversed with several months of not training.

read more at running.competitor.com

Running and Yoga; Are they a match?

Many people find their way to get fit and stick with that one form of exercise.   As with any fitness regime it is good to combine a few avenues of fitness to maintain a balanced approach to your exercise routine. Running is good for the cardiovascular system and strengthening specific standing_pose_resizedmuscles but what about the rest of your muscles?  They need to be toned and maintained.  Core muscles are a prime example of an important set of muscles to workout.  Without a strong core you are more prone to poor posture and back injuries. Yoga can help with toning and strengthening core muscles and many other muscles sets.

When training for a race there comes a point where a runner starts a tapering routine. This is when you cut down on the amount of running you do to rebuild your bodies reserves. This allows you to run the race with your body fully rejuvenated with energy. When doing your tapering routine a good question for runners is ‘Can a Yoga Session Replace a Run?'

Check out this article from www.runnersworld.com aptly titled ‘Can a Yoga Session Replace a Run?' to find out what some of the research has found.

 

 

The Brain

How Exercise Benefits the Brain

Have you ever wondered what else exercise affects besides your muscle?  Believe it or not it affects your brain!  Don't believe me? Try a few experiments on yourself.  Pick a day when you are feeling not so motivated to do anything and go for a ten minute walk or run, do yoga, weight lifting or whatever your choice exercise is. Then see how you feel when you're done. Then pick a day when you're feeling angry or frustrated about something or kind of down and do the same.  What were your results?

Or, you could just read the article below that was written by Wendy A. Suzuki, a neuroscientist, who is also a workout devotee, about the affects!

Let’s start with one of the most practical immediate benefits of breaking a sweat: exercise combats stress. Exercise is a powerful way to combat feelings of stress because it causes immediate increases in levels of key neurotransmitters, including serotonin, noradrenalin, dopamine and endorphins, that are often depleted by anxiety and depression. That’s why going for a run or spending 30 minutes on the elliptical can boost our moods immediately—combatting the negative feelings we often associate with chronic stressors we deal with every day.

Exercise improves our ability to shift and focus attention.  In my lab, we have also demonstrated that exercise improves our ability to shift and focus attention. Even casual exercisers will recognize this effect. It’s that heightened sense of focus that you feel right after you’ve gotten your blood flowing, whether it be a brisk walk with the dog or a full-on Crossfit workout. These findings suggest that if you have a big presentation or meeting where you need your focus and attention to be at its peak, you should get in a workout ahead of time to maximize those brain functions.

Read Rest Original Article Here…

If You Perceive Exercise to Be a Misery, You Might Eat More When Done

“Because I exercised” – 3 words that sink weight loss efforts and lead to the consumption of many a yummy treat.

Who out there hasn't felt like they deserved some dietary loving following a righteous sweat session, and a simple study out of Germany published last year concluded that you're even more likely to eat back your exercise if your gym equipment tells you that your exercise was in the “fat burning zone”.  But there was this weird catch.

Read Rest Original Article Here… weightymatters.ca

 

 

 

Fear – It’s all about what you do with it

FEARFear grips us all at one time or another. What you do with that fear is your choice and what matters.  Do you run and hide or face and conquer your fear? If you run and hide, where and how long do you hide? You can't hide forever. Whether you face the fear and do something about it or not there will be an end result. When we don't conquer our fears, they return to haunt us and usually when we least expect it or are prepared for it and usually at inopportune times.

Be prepared for when your fear strikes you again. Know what invokes your fear. Fear of failure, fear of success, fear of not doing what's right. Define it and own it. There's a possible challenge for you unless you've been analyzing the fear for a while. Exercise is a great way to help calm some fear so you can form a plan of attack to deal with it. Exercise releases endorphin's which are the body’s natural opiates. They trigger a positive feeling in the body and an energizing outlook on life especially if you find an activity you can really get into.  This can help you face some of your fears and maybe tackle them. So like the first meaning says, run! Just don't hide. Or you can choose another exercise like Yoga, Pilates, or cycling. Whichever you choose, relax and get those endorphin's flowing.

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