How running helps you be fit

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If you're looking to Keep fit or you need to lose some weight then taking up running is an effective way of achieving that. Running is a great way to improve your aerobic fitness. There are many exercises that improve your aerobic fitness however, running is the most accessible, simplest and requires no training machines or equipment.

   Running is the most common and popular form of exercise to keep fit with. You are not restricted where you can run as you can do it almost anywhere. There is nothing that can give you a sense of freedom as running in the country, where you are close to nature and breathing in clean fresh air.

   Running is one of the most important types of exercises as it forms the foundation of many athletic and military fitness training programmes. If you are thinking of taking up running as a way to keep fit or lose weight and you have not done it for a while then, you need to start slowly. Actually it is better to begin your exercise routine with intense walking rather than running. Walking will build up the health of your body over time and make your body adapt to the change in intensity. Once you have done intense walking for about 30 minutes a day for a minimum of 3 days a week for 4 weeks you can then begin to jog.

   You do not have to do running or jogging to keep fit or lose weight. Many people can find it hard on their joints especially their feet and knees. There are great aerobic exercises that you can use as alternatives. For example you can take up cycling or use many of the cardiovascular machines at your gym or health club.

The following are 6 ways running can benefit you:

1.Running can help to lower or reduce your risk of heart disease which is the biggest killer in the western world.

2.Aerobic exercises are great at burning of calories which mean they can help to get rid of excess fat.

3.By running on a regular basis you will gradually build up your lung capacity and cardiovascular endurance.

4.You will have increased energy levels and a greater resistance to fatigue.

5.A regular run will help to strengthen your bones, leg muscles, tendons and ligaments.

6.Running helps build strength and endurance to your lower body.

   Warm up before doing any physical exercises. Consult a doctor or physician for advice before doing any new exercise program if you have a medical condition or injury.

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Why doing exercises is important for you?

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What has happened to the United States that has made it such an obese country? We produce some of the finest athletes in the world (as evidenced every year in the Olympics), so why is the average citizen so fat?

We blame the food, and that's definitely a part of it. But can food really be the biggest reason that the country has gotten so robust. Is anybody familiar with any traditional (meaning old) southern dish that isn't deep fried? This is the food that our forefathers grew up on, and we're bigger than we are. In fact, we are continually passing new legislation to monitor calories and fat content of many types of food, so is there any reason to think that the food is much more conducive to modern weights than in previous generations?

I think it has to fall primarily on a lack of activity. Amenities and entertainment both require less bodily motion than at any previous time in history. As a population, we see an increasing number of desk jobs (at least in a normal economy), we spend more time driving than ever (I know people who are unwilling to walk a city block), and many forms of recreation can be had without moving of the couch. Many people can be entertained by spending 6+ hours on the couch watching television. Whether that should be considered a worthwhile way to use one's time is a completely different debate, but there is no doubt that it burns very few calories.

That doesn't mean that there aren't still plenty of ways to get exercise. Gym memberships aren't expensive from a standpoint of value (if they are used) compared to price. Most gyms also offer classes  such as Yoga  with their membership. Actually, many communities now offer free yoga or dance classes through their recreation department. Also, activities such as running, walking, or biking (once you have a bike) outside that are free and great for the body. Anything that increases your heart rate leads to extra calories being burned, and also works the heart (a muscle) itself. Most things that get the heart rate going are usually a bit enjoyable as well.

But, during the day, DO SOMETHING! Watching television, playing video games, taking a nap, and gaining weight doesn't count. As the wise say  be active, be happy, be healthy.

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How to maintain a healthy body weight

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After the initial success of losing weight from going on a diet people realise how difficult it can be to prevent that weight going back on again. Diets are designed to help you lose weight they are not designed to keep it off. Therefore, many people experience putting even more weight back on soon after finishing a diet.

   To increase your chances of staying on course and maintaining a healthy body weight will depend on how motivated you are. To maintain the weight you lost you will have to go beyond your diet regime. That is why diets are ineffective because they are only a quick fix. What you need to know is that successfully keeping weight down is about changing your lifestyle. This makes it easier because you are not just focusing on food. Diets do not work because they work in isolation and that is why their results are short lived.

   When you are on a diet you are usually restricting certain foods. This can be difficult to do especially, when you do not see the results of your hard work. However, when you change your lifestyle you are changing or balancing other aspects of your life that include taking more exercise and improving relationships between family and friends etc.

   Changing your eating habits can be tough when you are at a social event and there are certain foods that you have to avoid. In the beginning of the change there is no point in denying that it will be difficult and hard. However, because you are focusing on improving your lifestyle in other areas of your life you do not have to be that strict when it comes to what you eat. For example, if you start to take regular exercise as part of your lifestyle change then, you do not have to be as restrictive in the food that you eat, because you know you can burn the calories off later.

   You should also keep a positive mindset. Put the experiences of failed diets in the past and focus on how you can change your situation today. You need to challenge the negative thoughts that come into your head and replace them with positive ones.

   Begin to start setting out goals to ensure you lose weight. Having a target to aim for gives your mind something to focus on. Setting goals gives you a better chance of achieving your weight loss. When setting your gaols make them realistic and time restrictive. Break your goals down into smaller ones that will push you but realistic enough so that you will achieve them. In this way every small gaol is a mini success and building upon that success will give you the momentum to achieve your overall goal.

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3 tips for your effective cardio training

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   If you've been running on a treadmill in an attempt to strengthen your heart and stay in shape, then you may not be making the best use of your time. Some people go about their cardio routine completely wrong and won't get nearly the results that they could be achieving. Use these 3 simple tips to make your cardio routine effective for weight loss
and cardiovascular fitness.

Cardio Tip #1

   Does your workout consist of you heading to the gym, then getting on a treadmill or elliptical for 45 min to an hour and jogging at a slow pace while watching TV or reading a book? If so, then you're probably not making much progress.

   When you hop on the treadmill you should always ramp up the intensity. If you push yourself just a little harder you could start to see much better results, both in fat burning and in your heart & lung strength.

Cardio Tip #2

   If you're used to jogging on a flat surface when you do your cardio workout, try going on an incline. Most machines in gyms today can do this no problem. Running on an incline can help you engage more of your muscles and will help you work harder and it's easier on your joints.

Cardio Tip #3

   Remember how I asked you if you were reading a book or watching TV while you do your cardio workout? If you are, you should stop immediately. Focusing on something else will destroy your results and you won't get near the workout you would if you paid attention to your workout. You're at the gym so you might as well make it count.

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Choosing your first right diet

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Is it not only a problem with your weight you have, but a problem choosing the best weight loss plan that will suit your needs? If this is your first time and you are adamant that you want to lose weight then the important thing to consider is, that the weight loss program you pick is one that will give results and won't affect your health.

   It happens all the time in the dieting world, seeing people left out of pocket and disappointed, or constantly having to see a doctor because they never bothered to check out the diet they chose. Taking something like this at face value is not good

   If you want to lose weight for whatever the reason, whether it is to rid belly fat to get a slimmer waist, or slim down your bum to get into a sexy pair of jeans, or even your legs so you can get the zipper of your boots to go up and over the calf, then you need to be wary. Not all weight loss, fat loss or diet plans, or programs as some call them, will help you do this.

   How to choose a weight loss plan - Avoid disappointment and get a diet that delivers the goods so as to speak.

   They say you learn something new every day - well here is one for the books; did you know that people in the US spend approximately $30 billion a year trying to lose weight? From this it tells you the market is big and therefore you have to be sensible and careful about which diet to choose.

Weight Loss Tips:

Choose a weight loss program that helps you set realistic goals you can reach

   Ask questions to get a clear picture. Ask how much weight you can expect to lose weekly, as well as how long it will take to reach your own weight loss goal.

   It is vital to know who you are dealing with. Check the credentials of the experts involved in the program, such as doctors, nurses, dieticians and diet counsellors.

   Double check that the plan offers different foods to ensure that you receive the essential nutrients your body needs. The diet should include the suggested daily allowances (RDAs) for vitamins, minerals and protein.

   Check the weight loss plan includes exercise to be combined with a balanced diet. Exercise is important in any diet, but still something your doctor should know about first. Not everyone is in a fit state to endorse physical exertion, or go on a diet in saying that, so they need to have this given the thumbs up by a GP.

   An ideal plan is one that will help you lose weight while at the same time teaches you to keep the weight off. It makes sense because you will only be defeating the object if you do not. Why work hard to shed the pounds, only to pile them back on again.

   There will be times when you need to be strict with yourself, and make some permanent lifestyle changes if you are to maintain a healthy body.

   Think about how much time you can dedicate to the program. Some people choose their diet because of what is in their pocket. Not good measure as this can be a dangerous move. Settling for less than the best because of a few pennies is unhealthy. If you get a safe weight loss plan that works then what is few pennies more. If you suspect a diet is dodgy, than it is likely that it is.

   Those extra pennies could just save your life. Consider the overall cost of the program, including the initial membership fee, special foods, supplements and other features.

Tips & Warnings

   Consult an expert: a doctor, a dietician, an exercise physiologist, a psychologist. These professionals can give advice and guidance that the experts cannot. Make sure they are who they say they are by checking their credentials.

Remember: Weight loss medications provide only short-term weight loss.

   You could consider speaking with a person involved with a weight loss self-help support group. Groups namely Overeaters Anonymous or Take Off Pounds Sensibly (TOPS), are there for people who want to lose weight and would like support and advice without following a specific commercial plan.

Ask your doctor about weight loss programs in and around your area

It is dangerous to lose more than 1 to 2 pounds per week after the first week.

   If this is all new to you then you have a tongue in your head so use it, and ask as many questions it takes till you are sure on matters that may have concerned you at some point.

Contact a GP before engaging in any activity related to health and diet.

   Whatever advice you are given in regards to dieting, exercise, diet pills, or weight loss medications then have your doctor give it the once over.

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Get the maximum of your yoga practice

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Every part of our physical, emotional, and endocrinal being is affected by stress. This type of thing can be corrected with the assistance of yoga.

   At the physical level, yoga along with its cleansing practices, have been shown to be highly successful for several disorders.

The following is a list of a few of the benefits of yoga that you can achieve.

   Benefits of Yoga 1: Yoga increases flexibility, as yoga has positions that trigger the various joints of the body. This involves joints that are not used in standard exercise routines.

   Benefits of Yoga 2: Yoga raises the amount of lubrication in joints, ligaments, and tendons too. The thoroughly researched yoga positions work the various tendons and ligaments of the body. It's also been noted that the body that practices yoga stiffly might have a truly amazing amount of limberness in the end with the body parts that have not been knowingly been worked on.

   Benefits of Yoga 3: All of the bodies organs are additionally massaged by Yoga. Yoga may be the only exercise that can work your internal organs thoroughly, even the ones that rarely get external stimulation over the course of our whole lives.

   Benefits of Yoga 4: Yoga works in a wholesome way on the different parts of the body. This stimulation and massage of the organ helps us by staving off disease and giving advance warning at the earliest onset of disease or illness. One of the long term benefits of yoga is the unusual feeling of awareness that it develops in the practitioner of an upcoming health problem or an infection. This then lets the person take preemptive actions to correct it.

   Benefits of Yoga 5: Yoga gives a total detoxification of the body. It stretches the muscles and joints, and additionally, massages different organs, as yoga supports better blood circulation to various areas of the body. This aids in flushing out toxins from all parts of the body along with giving nourishment up to the final point. Benefits like added energy, a renewed zest for life, and a delay in the aging process are brought on by this.

   Benefits of Yoga 6: Yoga can also be a great way to tone muscles. Excess flaccidity and fat are worked off of any muscles that have become flaccid or weak by using repeated stimulation.

   These physical benefits are not even the true purpose of yoga. When the body and mind are in harmony, which happens because of yoga, the benefits are remarkable.

   It is now widely known that the power of the mind has let people do amazing physical feats, which confirms the mind and body have a real connection.

   As a matter of fact, yoga equals meditation, since both work jointly in attaining the mutual goal of oneness of mind, body, and spirit that lead to the feeling of eternal bliss that you can only get through yoga.

   The meditative practices via yoga aid in attaining an emotional stability by way of detachment.

   This brings amazing relaxations and positive feelings, which also have excellent advantages for the bodies physical health.

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Green Tea, Vegetable Juice and Water - drinks that help you lose that waist

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   There are loads of supplements and weight loss drinks that you can pick up anywhere nowadays. Usually all claiming that when you replace your meals with their product you'll automatically lose weight. But the problem is that many drinks are just plain bad for you. Here's some good drinks that you should never stay away from if you're trying to lose weight.

Green Tea

   Green tea has been shown to stimulate fat loss and increase your metabolism. Plus it's completely natural and mostly water, so you'll be getting hydrated AND drinking something that is very good for you.

Vegetable Juice

Your Guide to Healthy Eating - Understanding Nutrition Part 2

You've missed the previous parts? Introduction , Chapter 1, Chapter 2 Part 1, Chapter 2 Part 2, Chapter 3 Part 1

Choosing Low Fat and High Fiber Foods

   Raising the level of dietary fiber is important.  At the same time it is important to lower the amount of fat in your diet.  Adding dietary fiber to your diet is one of the most effective changes that you can make.  However, many people consume way too much fat without enough fiber. 

   A good place to start is by knowing which foods you eat are high in fiber or which foods that are high in fiber that you could eat.  Eating a diet that is rich in fiber will lower fat and other negative diet elements.

   When you are boosting the amount of fiber in your diet you also want to do so at a gradual rate.  Abrupt changes in fiber can cause abdominal pain, cramps, bloating and gas. 

There are several high fiber foods including:

Your Guide to Healthy Eating - Understanding Nutrition Part 1

You've missed the previous parts? Introduction , Chapter 1, Chapter 2 Part 1, Chapter 2 Part 2

Understanding Nutrition

   There are numerous nutrients that make up our diet.  Each nutrient plays an important role in our diet and our diet is not well rounded without all of them.  The basic building blocks to a healthy diet include:

• Carbohydrates
• Protein
• Fats
• Vitamins
• Minerals

Fats

   Fats and carbohydrates make up a healthy diet.  The key is to not to overeat either one of these to the point that they are not healthy for you.  Many people do not understand the role that fats and carbs play in our diet.  While these should be limited, they are still important for a healthy lifestyle.  The key is to make smart decisions when it comes to choosing which fats and oils you are going to eat.  This means that you will want to substitute saturated fats with unsaturated fats.  You want to cook with lighter oils when cooking.

   Fats are essential for supplying the body with energy.  Fats are essential so that fatty acids and aid in the transportation of fat-soluble vitamins around the body.  These fat-soluble vitamins include:

Your Guide to Healthy Eating - Planning Healthy Meals Part 2

You've missed the previous parts? Introduction , Chapter 1, Chapter 2 Part 1


Healthy Snacks

   It never fails, there’s a pang that hits our stomach around 2:30 or 3:00 in the afternoon. This little bit of hunger is easily overcome by a healthy snack. Instead of reaching for those chocolate chip cookies, why not some apple wedges with a little peanut butter on them? Or, how about a glass of milk or cup of cottage cheese? You could even grab a handful of nuts. Whole grain products make good snacks as well. Wheat bread or bagels can make you a nice little snack to hold you over until dinner.

   For the kids, consider having some carrot sticks already peeled and sliced for them when they come home from school. You could even have a little bowl of broccoli florets, green peppers and carrots in a bowl with a little side of low fat salad dressing for dipping. These are much better snacks than Jell-O, Fruit Roll-Ups, Pop Tarts or candy bars.

Here is a little quick recipe that you can whip up in no time:

Your Guide to Healthy Eating - Planning Healthy Meals Part 1

You've missed the previous parts? Introduction , Chapter 1

Planning Healthy Meals

   Planning healthy meals can be difficult, especially if you are cooking for a family who is stuck in a rut of unhealthy meals.  With some basic nutrition knowledge, however, you can have your family eating healthy without them really even realizing it.

   The key to creating healthy meals is to plan.  Plan your week’s meals ahead of time and ensure you have all of the necessary ingredients.  Don’t put off preparing healthy meals because you don’t have a tomato.  Plan your meals out and go grocery shopping.  While shopping it is important to get only the foods that are on your list and stay away from the cookie and ice cream aisles to limit temptation.  This will also allow you to keep your food costs to a minimum because you are buying less expensive whole foods instead of processed foods.

   Huge time savers such as slow cookers and microwaves are also helpful and everything that comes out of the microwave doesn’t have to be unhealthy.  A slow cooker will allow foods to cook all day while you are at work.  When you get home, you have a delicious and healthy meal waiting for you.

   On the weekends you can prepare meals ahead of time and put them in microwave safe dishes.  When you have busy nights such as evenings that are full of sports games or practices with your children, all you have to do is pop their healthy meal into the microwave.  There are several mircrowavable healthy meals that you can make at home and save for the rest of the week.  These are also good if you are a single person living alone and have a hard time cooking for just one person.  Divvy up the meals for the rest of the week. 

   When you are planning meals for the week, create a chart of each day’s meals and your daily schedule.  This will help you decide which days are best for certain meals.  For example, maybe you have time to cook something extra special on Friday nights, but the rest of the week is so hectic you don’t know if you are coming or going.  You can place those special recipes you have been wanting to try on Friday and then come up with healthy alternatives for your busy days. 

Getting the Family Involved

Your Guide to Healthy Eating - Eating for a healthier you

This is part 2 of Your Guide to Healthy Eating. Missed part 1? View it here

   Most people know they need to improve their diets in one way or another.  They also recognize how difficult this is when you drive down the street and you see a McDonald’s on every corner or a line of fast food restaurants.  Our lives have all become about convenience and in exchange for convenience we have become the most obese country in the world.  With our instant gratification lifestyles we also know that eating healthy can be a challenge.  However, it doesn’t have to be this way and there are steps that you can take to balance out your life so that you can enjoy a Happy Meal with the kids on occasion. 

   Making your everyday diet healthier will allow you to improve the way you look, as well as the way you think.  It’s never too late to change your eating habits, you just have to have the personal motivation to do it. 

Is Your Diet Healthy Enough?

   Everyone wants a healthier diet, but with all of the conflicting nutrition information in the media it is hard to determine what type of diet is healthy.  There are many factors that contribute to a healthy diet.  It is important to evaluate the current diet that you eat before you embark on a plan to become a healthier eater.

Begin by asking yourself these simple questions:

    Do I eat a variety of different foods? Variety is one of many important parts of a healthy diet.  It is important to eat foods from all of the food groups.  If you find yourself avoiding certain food groups, such as fruits and vegetables, then it may be time to adjust the way you eat.

    Do I eat fruits and vegetables? It is important to choose from a variety of different fruits and vegetables.  In fact, you want to get all of the different colors of these foods in your diet because each offers their own unique vitamins and minerals that are essential to your diet.  Eat dark greens, reds, oranges and yellows. 

    Do I eat breakfast? The absence of breakfast is a good indicator that you are not eating very healthy.  If you don’t eat breakfast you need to begin working on that aspect of your diet, as your body may think that it’s starving.

    Do I choose low fat foods over high fat foods? There are low fat alternatives in a variety of foods including all dairies and meats.  A great way to avoid a lot of fat is to prepare your own meals instead of eating prepared foods such as TV dinners.

    Do I drink a lot of water?  Water is the foundation to life.  Your body needs plenty of water and is important for maintaining a healthy diet.  If you drink a lot of soda or coffee, you may be dehydrating yourself.

    Am I able to maintain my ideal body weight? Gaining weight without trying is a sign of a poor diet.  Following a healthy diet and getting regular exercise is the best way to lose weight and keep it off.

    Do I limit the amount of salt, sugar, alcohol and caffeine that I consume? These are okay in moderation, but a lot of people use these in excessive amounts.  These four elements can wreak havoc on a healthy diet. 

Variety – The Spice of Life

Your Guide to Healthy Eating - Introduction

   Everyone knows that there is something that they could change in their life to become healthier.  For most people, it’s getting more exercise and eating a healthier diet.  But, how do you know if you are eating healthy or not?  There are so many different diets and strategies on the market, how do you know what to do?

    These articles are designed to provide you with some basic guidelines to become a healthy eater as well as some tips on how to begin changing your eating habits.  For example, breakfast is incredibly important and many people don’t give it its due.  You need to eat breakfast to literally “break the fast.”  Unfortunately, many people skip breakfast and they are so hungry by the time lunch comes around that they eat like they’ve never eaten before.  Then they have a slump and want to take a nap.  Eating healthy and with good eating habits can solve these types of problems.

   Being a healthy eater requires that you become educated and smart about what you put in your mouth.  You really are what you eat, so if you eat a lot of fats, well, you know what happens.  However, being food smart doesn’t mean that you have to learn all of these different calorie-counting strategies or that you have to study labels.  Healthy eating is about balance and moderation.

   These articles are your guide to learning to eat healthy and how to balance out your meals.  It will show you how you can eat healthy, lose weight and begin to have a better overall feeling of healthiness in your life.  This doesn’t mean that you have to give up your favorite foods, but you will learn how to make your favorite foods part of a healthy lifestyle.

What is your calorie magic number?

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Do you know your number? As in, do you know how many calories you should consume daily?

If you’re like most of the participants in a recent study, the answer is an emphatic no. A recent online survey of over 1,000 Americans finds that 63 percent of respondents couldn’t correctly estimate their daily calorie needs and 25 percent wouldn’t even take a guess.

The survey, sponsored by the International Food Information Council Foundation, reports that while 70 percent of participants are concerned about their weight, only 54 percent are actively trying to lose weight. But can they be successful if they don’t know how many calories they need?

“It is important to know how many calories your body needs in terms of weight loss,” says Pamela Ofstein. “If you consume too many calories, overconsumption can lead to weight gain. Consuming the right amount of food (calories) to fuel your body — while keeping active — will maximize your weight loss.”

The fact that only 12 percent of the people surveyed actually knew their calorie needs shows how complicated the issue can be. There is no one-size-fits-all number for calorie needs. Factors like gender, age, weight, height and activity level make calculating your number a complex equation.

We’ll skip the math lesson and just give you the Dietary Guidelines for Americans provided by the US Department of Health and Human Services in 2005:

Women
Age 19-30: 2,000 calories (sedentary); 2,000-2,200 (moderately active); 2,400 (active)
Age 31-50: 1,800 (sedentary); 2,000 (moderately active); 2,200 (active)
Age 51 and above: 1,600 (sedentary); 1,800 (moderately active); 2,000-2,200 (active)

Men
Age 19-30: 2,400 calories (sedentary); 2,600-2,800 (moderately active); 3,000 (active)
Age 31-50: 2,200 (sedentary); 2,400-2,600 (moderately active); 2,800-3,000 (active)
Age 51 and above: 2,000 (sedentary); 2,200-2,400 (moderately active); 2,400-2,800 (active)

These numbers are a good place to start if you’re clueless about calories. If you are trying to lose weight, you will need a slight caloric deficit, so your number may need to be lower than the numbers above, which are for weight maintenance.

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How to lose that fat body?

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When you think of fighting fat with exercise, you probably think of hours of hard, sweaty exertion. If this is the case, then, you will not get any farther. This is because people who are so much into losing more by exerting more effort tend to get bored easily.

Why? Because experts contend that when people exert more effort than what they are capable of doing creates a tendency to develop weariness and ennui. Hence, they give up, stop doing their routine exercises, and end up sulking in the corner with a bag of chips that seems to have all the bad calories in this world.

Now, you might ask, "What should be done instead?" The answer: cross training.

After some intensive studies and experimentations, health experts were able to come up with the concept of incorporating cross training in order to overcome or break the monotony or dullness in an exercise program.

Cross training refers to the integration of diverse movements or activities into a person’s conventional exercise routine. The main purpose of incorporating cross training into an exercise program is to avoid overdoing excess muscle damages and to put a stop to an imminent boredom.

Three of the most commonly used activities whenever a person decides to engage into cross training are swimming, running, and cycling.

In cross training, distance is one way to extend your activity as your condition improves. For this reason, you need to traverse a measured distance.

If possible, swim the course and measure the distance. If you will be using a running track, such courses usually are a quarter-mile per lap for a complete circuit.

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