Showing posts with label jogging. Show all posts
Showing posts with label jogging. Show all posts

Thursday, March 13, 2014

Sprinting for Better Health and Weight loss

Are you looking for a great way to get in great shape without spending half your life at the gym? You might want to consider sprinting. Sprinting affords opportunities for rapid weight loss, muscle building and cardiovascular health. It can be completed in a short time but carries greater benefits than many other activities. It isn’t about working out alone but also knowing how to exercise for maximum benefit. 

Sprinting encourages higher levels of weight loss. Study participants were able to lose more body fat than other types of exercises (1). The higher levels of heart rate increase oxidization of fat and encourage muscle tone. Sprinting activity jolts the body to start drawing from its fat energy sources to maintain activity leading to body mass loss.

The enzymes of the body produced after sprinting lower the amount of energy being stored in the fat cells and move them into the muscles (2). Those that engage in sprinting on a regular basis may find their body changing quickly as more muscle tone is created even when they aren’t working out. Redirecting where energy is stored has a systematic impact on the body and how it operates.

If you are a person who wants to develop your abs sprinting affords an easier time doing this. The movement of legs and arms requires constant engagement with the core of the body (3). The fittest professional sports players have both muscle tone and low fat levels- it’s in the short bursts of energy from sprints!

The cardiovascular benefits are also astounding. Research helps show those 15-25 minutes of sprinting-walking 3X a week is as effective as 60-minute moderate exercise 5-6 times a week (4). Less time with maximum benefit is always beneficial for overall maintenance of a health program when our lives are busy.

Sprinting Tips:

1. Warm up and stretch.
2. Wear proper shoes and run on even surface (or uphill).
3.) Sprint 30 seconds at 5-8 (out of ten) maximum capacity and walk 3 minutes between spurts.
4.) At least 15-30 minutes 3X a week.
5.) Maintain a weekly routine for maximum benefit.

Friday, February 28, 2014

Tips for Healthy and Safe Jogging

Jogging is one of the cheapest exercises one can engage in and provides an outlet for the outdoors. It has high aerobic potential and can be conducted in most locations. As a high cardiovascular sport it will reduce fat, improve blood flow, strengthen muscles, and develop the heart. There are precautions and tips that will help in the process.

Buy the Right Shoes: Purchase authentic jogging shoes. Standard tennis shoes are not designed for repetitive impact and can lead to injury and body stress. With standard jogging routines you may need to replace these shoes every 6-12 months depending on the level of activity.

Stretch: Stretching both before and after a jog will ensure that you are keeping your muscles pliable. It will help reduce potential injury from either over jogging or tripping over an object. Elongating muscles from stretching is beneficial for most sports.

Start Slow: It isn’t wise to start running at break neck speeds without first conditioning. This conditioning process occurs over a few months of consistent jogging. The general rule is that beginners should be able to communicate and talk with someone while starting their jogging routines.

Develop a Routine: As jogging takes time to create a habit and develop the body for more rigorous exercise it is important to start a routine. Generally, three days a week for a half hour is sufficient to get one started. This allows the body 48 hours to rest. Slowly pick up the distance and pace over time.

Adjust Food Intake: One must eat less calories than they take in. As you increase the amount of calories you burn you should also reduce 10% the amount of calories you consume to produce weight loss. When you obtain your proper weight eat the amount of calories you burn each day.