by David | Feb 9, 2021 | Fitness, Health
Running is considered as one of the best forms of exercise, but people often feel short of breath when running too fast. Many people complain that faster running impacts their breathing, and they lose their efficacy while running. So, we have enlisted a few tips that will help you support your breathing and let you know the right way to breathe more easily and effectively to ensure no problem occurs while running.
Tips to follow:
1. Breather from your Stomach- The first step that you need to follow is to breathe from your belly. Most of the people tend to breathe from their chest which is known as shallow breathing, and this isn’t the best way to increase oxygen intake. Shallow breathing doesn’t allow full usage of lung capacity while breathing. When you are running, you need to inhale the right amount of oxygen, and the right way to ensure this is by breathing from your stomach or diaphragm. Diaphragmatic breathing or belly breathing maximizes the intake of oxygen and relaxes your body as a result.
2. Inhale and Exhale from the Mouth- Another piece of advice that we would like to give is that you must breathe from both mouth and nose. Only breathing from mouth can result in hyperventilation, whereas breathing only through nose won’t provide sufficient oxygen while running. Hence, you must emphasize on using combination of both mouth and nose for inhaling and exhaling while on the run. This way, you can maintain a steady oxygen intake and exhale out carbon dioxide in a better way. For, this you need to practice inhaling and exhaling from both mouth and nose. With this basic tip, you can increase your intake of oxygen, thereby enhancing your running performance.
3. Follow Breathing Exercise- If you really wish to gain the most from running, then you must follow some breathing exercises. These specific breathing techniques help to optimize function and capacity of lungs and also help to develop breath awareness. You can achieve this by practicing any of the following breathing exercise that best suits your body:
i) Equal breathing
ii) Numbered breathing
ii) Alternate nostril breathing
4. Rhythmic Breathing- You must emphasize this aspect. Rhythmic breathing allows maximum inhalation of oxygen without putting much stress on your body. Every time you run, the force impacts your body and leads to stress. To prevent this, one must alternate exhaling between right and left foot. Rhythmic breathing puts less pressure on the diaphragm, thus balances the stress impact on the body. You can follow a 3:2 pattern, inhale for 3-foot strikes and exhale for two.
5. Check the Weather- If you are prone to allergies, you must check the weather. For example, certain weather conditions trigger an asthmatic response. To overcome this, you must avoid running in those weather conditions that trigger such a response.
Concluding Note
These are the basic tips that you can follow to enhance the efficiency of running and get the maximum benefit from it. Regular running ensures good heart health and also keeps your body fit. You can use treadmill for this, but for best results, running in the fresh air is always considered the best.
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by David | Feb 3, 2021 | Fitness, Health
With summers fast approaching, it is time to pack away those heavy woolens. You are glad that soon you need not hide under those heavy coats and cardigans. Summers are the time when you want to hit the beach and wear easy-breezy clothes, relax and bask under the sun. So, if you are looking to get that perfect beach body avatar, this is the right time to start exercising. The rich winter diet and a lethargic time indoors have indeed changed the way your body looks.
Well, if you want to get into your older clothes from last summer, you need to sweat to your fittest self. No more of that talking, and it is time to wear your running shoes and start shaping up for the summers.
Given below are some cool ideas on how to get back in shape and look cool this summer:
• Begin jogging- Shop for trail running shoes and hit the trails in your neighbourhood and nature around. You can explore different parks and trails and add some variety and fun to your workout.
• Join some sports- Why not join a sports league to enjoy some team camaraderie. Some fine examples are soccer and softball games where you can develop team skills as well as develop the game strategies to win.
• Workout under a trainer- For more effective results, you can also start your workout regime under an expert trainer. Create a baseline fitness test and check out the development of the muscle strength of your body. You can measure your body fitness by counting the number of push-ups you can do or for how many minutes you can hold a plank.
• Start yoga- Along with your body benefits, work on your mind benefits too, and the best way to do this is by incorporating some yoga exercises. A good yoga session works wonders for your body and calms the mind, leaving you rejuvenated.
• HIIT Training- You can improve your body’s aerobic capacity with the help of full-body strengthening exercises. What you need is high-intensity interval training to sculpt those hidden muscles and burn the fat.
• Start with some new set of exercises- Discover a new fitness exercise if you are bored with the seam routine. For example, you could do weight training and cardiovascular exercise on alternate days or insets Pilates or bootcamps with other people to break the monotony.
• Eat healthily- Last but not least, cut down on the calories and follow the right nutrition and exercise to get back in shape. The aim should not be just to lose weight but to be healthy. Consult a dietitian for a new diet plan that suits your body type and metabolism.
These are some of the ways through which you can achieve a perfect body by the time summer unfolds, but don’t stop midway, continue doing the right set of exercises and eating healthy to have fit body and mind.
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by David | Jan 27, 2021 | Blog, Fitness, Health
We all dream to have a fit body, but this is not merely a result of rigorous exercising, one has to create the right blend of eating habits, a healthy lifestyle and exercising. Eating right is the most crucial aspect of achieving fitness and remaining healthy. No amount of hard work in the gym will be enough to sustain your body’s physical attributes if your diet is not right. Moreover, the impact of junk food on our diet and body is a grave concern, and it may result in severe physical conditions in the future. However, in this current age governed by the ease of accessing, unhealthy food habits have become the new norm.
However, if you are willing to work on your fitness goals and remain healthy for the rest of your life, you might need to change a few unhealthy eating habits and incorporate healthy food items into your diet. These food habits will act as healthy resources for your body and play a crucial role in your mind’s well-being.
Here Are Some Tips To Improve Your Nutritional Diet Regime
1. Completely Cut Out The Junk
The first thing that you need to end in your food is junk food and fast foods. These have a high amount of sugar, and fats which are not good for your health. They may satiate your tastebuds, but it impacts the overall fitness adversely.
2. Eat Greens
This is a remark all of us have heard since our childhood, but most of us never cared about vegetables while we were young. However, green vegetables are super friendly in any diet regime due to the high levels of antioxidants.
3. Focus On Rich And Natural Sources Of Protein
Protein is something that you should not miss in your diet. Eggs, chicken, bacon, etc., are some foods that contain a high amount of proteins, and as a result, it is essential to include them in our diets. Since meat could be cooked in several delightful ways, you can treat yourself to some healthy and tasty food items with rich protein sources.
• Never Compromise On Your Eating Habits
Once you have adjusted to the new norms and have begun to eat and live a healthy life, it is highly recommended not to be distracted by the junk being served across the road. However, it is challenging to control the urge, and we crave to eat something tasteful, even if it is unhealthy.
We want to share a bonus point with you that you must not skip drinking lots of water. It acts a cleanser and also keeps your body hydrated.
Conclusion
During times such as these, you are recommended to munch on some healthy snacks made from whole and cereal. Although such recipes are not as delightful as fast food, you will be able to tone the craving down.
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by David | Jan 27, 2021 | Blog, Fitness
Physical exercises are essential for the human mind and body to function correctly. However, the busy schedule and hectic work life leave us with very little time to take care of our physical and mental fitness. Owing to this, we are witnessing a rise in the number of cases of health issues.
It is advisable to opt for more feasible workout options that would not take up much time to be executed and prove to be immensely fruitful in the long run. Working outdoors is very useful and plays a crucial role in strengthening both the body and mind without spending hours.
What Are The Benefits Of Working Outdoors?
Outdoor exercises include a variety of different sports and physical engagements. It could be sprinting, cycling, swimming, or even weight-lifting in an open surrounding. Moreover, you get to breathe in the open air, which is a must for a healthy body. Since your body and mind are exposed to the goodness of nature in their most acceptable form, your performance peaks very useful and saves time.
Here are some of the most prominent advantages of exercising outdoors:
1. An Effective Workout
When your body is exposed to the natural surroundings and work out under the Sun, your efforts are highly magnified, and you naturally start to sweat. This clears your mind, and your body starts adjusting to new conditions and as such, peaking at your performance gets easier.
2. No Need To Spend Money On Gym Memberships
Gym memberships are costly, and at times, most people do not find it worth it to spend such a considerable amount of money behind such a trivial cause. Moreover, after some time, people stop going to the gym, and their membership becomes a waste of money. To ensure regularity towards body fitness, one can choose to workout outdoors. As such, you can reap the fruits of an intense workout while cutting down on the monetary aspect if you choose to exercise outdoors.
3. A Free Access To Vitamin D In Your Body
Vitamin D is a vital vitamin for the human body, primarily received from the Sun. Lacking Vitamin D in your body can result in severe health concerns and illnesses, so you must regularly intake the right levels of Vitamin D.
However, if you do not find yourself out in the Sun too often, you should focus on working outside your house to receive the right amount of Vitamin D dosage.
Begin Your Outdoor Workout Regime As Soon As Possible
There is nothing like working out in the Sun while being surrounded by the natural environment. Your body and mind will thank you for these efforts that you put in, and you will start feeling better and more confident every day. If you wish to make your fitness journey more effective, you can also seek assistance of a personal trainer. They will come at your place and will help you get into the fitness mode. So, don’t delay your fitness journey, and start this very moment.
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