When it comes to weight loss, most of the fad diets that help you shed weight quickly often leave you feeling deprived and hungry. Furthermore, you’re likely to put on all the weight right back once you stop the diet. 

To ensure that you lose weight and sustain it efficiently, it’s essential to follow ways that have been backed by science. This ensures that your weight loss goals are met successfully. 

In this article, we discuss three effective ways to help you lose weight:

1. Intermittent Fasting

Intermittent fasting is a pattern in which you cycle between fasting and eating. Intermittent fasting focuses on when to eat instead of what to eat. There are several intermittent fasting patterns you can follow depending on your schedule and eating habits. Many studies suggest that eating during a restricted feeding window leads to the consumption of fewer calories. Some of the most common methods of intermittent fasting include;

• 16/8 Method: If you plan to follow this pattern, you can finish your last meal by 8:00 pm and skip your breakfast. This leads to a 16-hour fast and an 8-hour feeding window. 
• 5:2 Method: In this method, you fast two days a week and eat up to 500-600 calories on your fast days. 
• Alternate Day Fasting: You fast every alternate day and eat normally on non-fast days. 

During the fasting period, you cannot eat anything. However, you can drink water, coffee, or tea. To enhance your intermittent fasting results, you can also take pills and supplements that support your weight loss goals. You can find good-quality, natural diet pills, and supplements at Thinco. This diet pill also works great for weight loss.

2. Create an Exercise and Diet Plan

When it comes to weight loss, it’s important to keep in mind that weight loss depends a lot on discipline and focus. While following an exercise regime and diet plan may be necessary, keep in mind that fat loss and retention of muscle mass are essential for sustainable weight loss. 

For fat loss, plan an exercise routine that will work with the kind of exercise you are doing now. You can include strength training that will help build muscle mass and increase your strength. Resistance training also helps you burn fat quickly as it increases the number of calories your body burns when it’s resting. It’s also important to keep a balanced diet. You need to have a little bit of everything to support your weight loss plan.

Once you focus on fat loss, you will also need to have the discipline to follow through. It’s easy to eat a candy bar, but if you don’t have enough motivation to continue exercising, it’s almost impossible to lose weight. Keep in mind that if you’re not committed to staying on top of your plan, you will end up eating unhealthy foods that are going to add unwanted pounds. Instead of giving up, keep the focus on fat loss, and it can be a successful journey for you.

3. Eat Healthy

To ensure that you lose weight without compromising your health, it’s important to eat mindfully. Including protein in your diet can help you feel fuller. This is because protein regulates the hunger hormone, ghrelin, and increases the satiety hormones. Including plant-based foods in your diet can increase your intake of fiber and lead to a feeling of fullness while consuming fewer calories. This will further aid your weight loss. 

Several studies suggest that balancing your gut bacteria can also help with weight loss since increase the number of good bacteria in your intestine can help improve your metabolism and digestion. 

For a weight loss diet, it’s important to cut down on refined carbohydrates and sugars that are quick to digest and convert to glucose quickly. This leads to higher insulin levels that promote fat storage and contributes to weight gain. 

Conclusion

Weight loss can be challenging if it isn’t followed mindfully. To get the desired results, it’s essential to incorporate holistic lifestyle changes instead of following fad diets. Since most fad diets lack any scientific research, they often fail. However, following a healthy diet, a regular exercise routine, and intermittent fasting can help you shed those extra pounds effectively without harming your health.

To lose weight, it’s important to follow a disciplined routine. Learn how to plan meals, cutting calories, and eating healthy recipes. Make sure to do some research on weight loss. This will help you learn about weight loss and healthy eating. Your weight is also influenced by your genetics and lifestyle choices. However, changing your lifestyle to a healthier routine can help you lose weight successfully.

Running is an interestingly common sport that’s popular among people of all ages. While running is one of the friendliest activities that you can try during your free time, some people take running to a higher level and participate in running sports.

Being a runner, you should be prepared to experience some kind of injury at least once in your running career. In fact, 79% of runners suffer from injuries at least once a year.

Since runners aren’t immune from experiencing running accidents, it’s still important to be informed on what injuries are common among runners and how they’re treated accordingly. Essentially, most of these injuries will involve the lower body, which runners constantly utilize for their running.

Here are eight common injuries that runners should be careful from experiencing:

1. Plantar Fasciitis

The irritation and degeneration of the plantar fascia, which is the large ligament on the bottom of your foot, is an injury known as plantar fasciitis. Plantar fasciitis can occur from a variety of causes:

• Wearing tight shoes or shoes with poor cushioning
• Excessively running long distances
• Excessive stretching of the fascia
• Recently exercising on hard surfaces

Symptoms of plantar fasciitis can vary depending on the person, but they usually include a popping or clicking sound, a sudden and sharp pain, and swelling. Also, plantar fasciitis in runners can occur in any joint in the foot.

In fact, plantar fasciitis in runners may also occur in other areas of the body, like the neck and back, because the plantar fascia runs under so many nerves and tendons that a person’s range of motion may be compromised.

Plantar fasciitis causes a lot of pain and discomfort, especially when walking. The best way to alleviate the pain is to rest your foot for at least a day. The pain can also be relieved by wearing compression socks that help relieve the pressure.

If the pain and discomfort are so bad that you’re not able to walk for more than a few minutes at a time, you should contact a doctor or visit this website.

2. Stress Fracture

Stress fractures are one of the most common injuries among runners and other athletes. Runners frequently injure their bodies through repetitive exercise, especially when doing long runs. Injuries caused by this type of stress to the joints and ligaments can be painful and can even lead to permanent damage.

Running also promotes bones strengthening over time, which is good for runners, but as with everything in life, your bone will be unable to withstand too much stress over too short of time

There are many factors that can cause a stress fracture such as pressure exerted on your bones by running, specifically the stresses of running and jumping. Another factor is the stress of being thrown around, especially during sprinting and running on uneven surfaces.

3. Achilles Tendinopathy

Achilles tendinopathy is a common condition that occurs mostly among younger runners who don’t take any special care to prevent it. This injury causes pain on one side of the foot that starts from the heel area and gradually progresses up the leg towards the ankle joint. There’s no specific reason for this condition and no definite cures or treatments available.

Therefore, most runners who suffer from Achilles tendinopathy prefer to undergo some sort of physical therapy, especially rehabilitation. In fact, treating this condition is the same as treating patients who suffer from rheumatoid arthritis. As such, treatment involves correcting and strengthening the Achilles tendons.

Rehabilitation is an essential part of treating Achilles tendinitis in runners. Therefore, you should ensure that proper exercises are undertaken to strengthen the muscles involved in running. These exercises include stretching and strengthening, which can last from three to six weeks. Once the rehabilitation program is complete, the doctor may require the runner to continue with the rehabilitation for a longer period of time, if necessary.

4. Muscle Pull

A muscle pull injury is usually caused by a misalignment or improper technique used, especially when training for high-distance runs. Muscle pull in runners occurs when the muscle fibers are pulled too tight or too far from the direction of motion. It’s a common injury that occurs by stretching the muscle far beyond its optimal range.

When a muscle pull occurs, the body tries to repair the damage as fast as possible, causing another muscle problem called tendonitis. Tendonitis is caused when the muscles that surround the injury are pulled toward the original injury. If your muscle pull goes deeper than the tendon itself, it can also cause a rupture in the tendon. This can cause a person to experience pain along with the muscle, sometimes to the point that moving becomes difficult. In these cases, it’s a good idea to consult a doctor and get treatment as soon as possible.

The best way to prevent a muscle pull injury is to avoid doing too much of a single exercise and don’t make the mistake of doing so with little rest in between each set. Also, keep your elbows up when you’re running. If you have to pull your knee out during a run, try to keep it down as much as possible and don’t let it drag on the ground. Runners who don’t avoid these mistakes tend to end up with injuries like muscle pull and even tendonitis.

5. Shin Splints

Shin splints, or tibial stress syndrome, happen when a runner suddenly increases their running volume, particularly on hard surfaces. Shin splints occur along your shinbone, which is in the inner parts of your lower legs.

Moreover, they’re caused by the bone being overworked and can be aggravated by running shoes that lack cushioning and shock absorption. This causes the bone to become more susceptible to bone spasm, resulting in shin splint. Many medical practitioners will advise runners to wear supportive footwear with a firm but soft midsole to absorb shock.

Fortunately, tibial stress syndrome isn’t a serious injury. It may disappear provided you have enough rest. If you’re still required to run with shin splints, it would help if you would lessen your running frequency.

6. Ankle Sprain

Ankle sprain injury in runners is more common than people imagine. A major reason for this is that runners frequently rotate their ankle while running because of an abrupt stop or beginning an exercise at a wrong angle. The ankle is often bent inwards to absorb the shock while the foot turns out and away from the direction of motion, and, at the same time, to protect the ball of the foot.

This can be dangerous in a variety of ways. For one, if the foot is twisted out or pulled slightly away from your body’s center of gravity, you’ll experience an immediate jarring sensation in the ankle.

An acute ankle sprain can be a very serious injury. In fact, an ankle sprain can lead to permanent nerve damage and nerve compression. Because of this, ankle sprain in runners should be treated immediately and appropriately by a doctor to minimize the possibility of long-term, permanent, or debilitating consequences. To prevent the possibility of another sprain or injury from occurring again, a doctor will most likely recommend that the athlete return to their normal activity level after the treatment is complete.

7. IT Band Syndrome

Your leg has a long, connective tissue called the iliotibial band (IT band) or Maissiat’s band that traverses from your outer hip to knee. Your IT band has a plethora of functions: abducting, rotating, and extending your hip, as well as knee stabilization. However, the overuse and repetitive flexion and extension of your IT band can cause an injury known as the IT band syndrome.

When your IT band becomes inflamed, tight, and irritated, it’ll induce friction on the outside of your knee during stretching or bending. Typically, younger athletes who use their knees frequently become the victims of IT band syndrome, such as runners, cyclists, hikers, soccer players, basketball players, and weightlifters.

To avoid IT band syndrome, make sure that you avoid the following training errors:

• Training in poor body form
• Improper warm-up and cool down
• Not having enough rest between activities
• The abrupt increase of training frequency or volume
• Training in wrong surfaces
• Wearing improper footwear

8. Bursitis

This last injury focuses more on your hip than a combination of your legs and knees. Bursa is a small, sac-like, cushion structure in your bones, such as the hips, which is filled with fluid that lubricates the motion of joints and tendons during any activity. Bursitis occurs when your bursa becomes inflamed. Fortunately, bursitis is commonly a temporary condition that doesn’t cause any kind of deformity in your hips.

Your body possesses over 150 bursae, but runners specifically injure only three of them:

• Pes anserinus bursa: along the inside of the knee
• Retrocalcaneal bursa: at the back of the heel
• Greater trochanteric bursa: the most common in runners; at the hip

To treat hip bursitis, the runner requires intensive physical therapy involving stretching and strengthening exercises for the hip muscles and lower back. For more dangerous cases of hip bursitis, surgery can be a good option. However, this surgery involves removing the bursa itself, and it’s still unclear if it would affect your running abilities. Therefore, it’s important to discuss this with your therapist.

Takeaways

While running is a simple activity, it’s overwhelming that the slightest mistake on your running angle, speed, or turn can put you into a compromise of having these injuries. Since most runner injuries happen due to overexertion, runners must know how to make the most of their training without pushing themselves past their limits, while still doing their best to improve their running ability.

Working out at home can add another string to your bow in improving your fitness and overall athletic performance. According to The Mayo Clinic, making fitness and exercise a part of your life – including home regimens – can benefit your fitness in ways that having scheduled physical activity cannot, with performance, mental benefits and recovery all enhanced through consistent at-home work. Fine-tuning your home workout regimen to benefit running will help you to convert these benefits from something general into a specific and measured boon to your overall health.

The weights

Many runners will not want to pack on muscle – or rather, they will want to keep to an ideal running weight. This means a strict diet, often, and time spent away from muscle-focused exercises. However contradictory it may seem to pack more weight onto the body, it remains that a degree of weight-training can help you with your athletic performance. This is true whether you need the explosive lean muscle of a 100m sprinter, or the conditioning of a long-distance runner.

Dumbbells and barbells are some of the most ideal fitness equipment for exercising at home that you can obtain for overall physical benefit, but doing this work properly lies in one specific time period. A study analyzed by Scientific American held that you should separate forms of activity out so they never cross-over within a six-hour period. This means keeping your weights to one day and cardio to another. Otherwise, the contradictory exercises can lessen the benefits of each other and create an enhanced risk of injury.

Preventing injury

Injury is very prevalent among runners. According to an important 2019 study published by the British Medical Journal found that preparation for running events holds a 20% injury risk alone. One of the best ways to prevent injury comes through regular stretching and flexibility exercises; the home exercise environment is perfect for this. Whether that’s taking regular stops through the home and doing mini-stretch sessions; think a leg here when at the stove, or doing full-body stretches when drying off from a shower, or something more long-term like yoga. Whatever method is chosen can have a great positive impact on body flexibility and help to prevent damaging long-term injuries.

Improving mental health

The majority of a person’s time is spent at home these days – that’s a lot of time given over to reflection and quietness, away from the hustle and bustle of cities and towns. This creates an opportunity to improve mental health, something which has a well-founded impact on athletic performance. Whether recovering from injury or having the mindset to be able to push through pain barriers when in the race, mental health is incredibly important. Making mental health part of a home exercise regime is entirely possible, too. Yoga is again a great example of exercise that includes both aspects of whole-body health, but it can also be something as simple as meditating while doing aerobics, or listening to helpful advice or philosophy while on the treadmill or working weights.

Brought together, the home provides a great studio for positive physical enhancement. There is so much you can do to help your body prepare for the rigours of a race, and that can be accomplished without stepping outside the door. Consider that for next time you’re training.

Electrolytes and fluids are necessary for all cells, organs and even the human body itself to function properly. These substances are electrochemical in nature and help maintain a proper balance between chemicals. Electrolyte fluid is used in the skin to help prevent dehydration and can also help keep the body from becoming starved of vital nutrients. The electrolytes keep those fluids moving that is needed for the skin to retain moisture and to retain colour.

What Electrolytes Do

Electrolytes play an important part in your human body’s functions. Without enough of them, it is nearly impossible to carry out normal functions, especially when there is a lack of fluid in the body. Electrolyte fluids are found in the muscles of the human body as well as in the brain. They are what help to keep the communication going between the two.

Some essential electrolyte sources are found naturally in our foods and water, while others may need to be added to our diet. Some people may need to consume more than others because they may have health problems or an existing condition that affects their electrolyte needs. This can happen when someone is ill with the flu as well. Electrolyte fluid should always be consumed before a workout, if possible.

Where Electrolytes Are Found in the Body

The three main sources of electrolyte fluids are water, muscle, and red blood cells. Water is always the first on the list because it helps flush out the wastes in the body. If you are dehydrated, the body will use this liquid to replenish itself. Muscle cells also contain electrolytes that help maintain the body’s electrical balance and enable it to perform properly without becoming overworked.

Red blood cells are the last type of electrolyte fluid to come to mind. Red blood cells require an electrolyte fluid source in order to continue operating correctly. Some people may need a vitamin, mineral or enzyme supplement to provide these fluids for them.

Lack of Electrolytes

For some people, there may not be enough electrolyte liquid in the diet. This is particularly true of people who are diabetic, pregnant, or taking medication. It may be difficult for them to take in a sufficient amount of fluid without harming their health. For people with kidney or heart conditions, the body’s ability to metabolize food may be compromised. There are special supplements that can help a person who has kidney problems to get electrolytes from their diet.

Another issue that affects electrolytes in the body is that the blood sugar level can drop. too much glucose in the blood is absorbed by the cells and this can cause a drop in blood electrolyte levels. When the blood sugar level drops, the body does not have the ability to absorb calcium, which is needed for the bones. People who are on diuretics or diuretic medications may suffer from low levels of electrolytes, too.

The solution is to ensure your body gets its daily dose of electrolytes. Whether it’s in liquid form, a supplement, or food, it is important for your system to operate properly and not be dehydrated.

What exactly are the 4 sources of electrolytes that you should be taking daily, and what exactly do they do for your body. The answer is potassium, magnesium, chloride, and calcium.

1. Potassium

Potassium is both a mineral and an electrolyte. Its basic function is to keep your body balanced with electrolytes and maintain the amount of fluid in the body’s cells. It is vital for how your muscles and nervous system works.

Your potassium correlates with the sodium in your body. When one goes up, the other goes down, and vice-a-versa. When the potassium level in your body is too high or too low, it can cause serious conditions such as low blood pressure, nausea, constant urination, muscle weakness, confusion, or even paralysis.

2. Magnesium

Magnesium is also very important with regards to your electrolytes. This chemical is vital in the transporting of oxygen and calcium into the various cells of your body. It is directly related in affecting your potassium and sodium levels as well. To prevent excess cramping and muscle contractions, magnesium must be a core part of your daily regimen.

3. Chloride

Chloride may be one of the most vital of the electrolytes in your body. It is actually this compound that balances the amount of fluid both outside and inside the cells of your body. Chloride is also known to maintain your blood pressure, your blood volume, and the PH level of your fluids. Generally, chloride comes from the salt that your body takes in. Your intestines absorb the sodium chloride as you are digesting. Any extra chloride in your body is eliminated through your urine. Although this compound is most important, it does not take much for it to work properly. Only a small amount of salt is needed actually for it to do its job correctly.  Basically only 1 teaspoon a day will fulfill its recommended allotment.  

4. Calcium

Calcium is a mineral that is basically responsible for carrying electrical charges when its dissolves into the fluids of the body. It is interesting to note, however, that most of the calcium in a body remains not charged. Although most of the body’s calcium is stored in your bones, muscle cells and blood cells also carry this mineral. Calcium is most noted for the essential functioning of muscle contractions, bone and teeth formations, normal heart rhythms, and clotting of the blood. It is interesting to note that calcium is one of the most abundant minerals in the whole body.

Daily Dose of Electrolytes

Vegetables are good sources of electrolyte fluids because they are low in calories and also contain a variety of nutrients and minerals. When vegetables are combined with a source of electrolytes, they provide a complete balanced diet. Most fruits and certain vegetables may also be a good source of electrolytes. However, it is important to read the labels on the fruits and vegetables and know the proper amounts needed. Along with vegetables, there are other kinds of foods that can add electrolytes to your system. These include such things as dairy, nuts, whole grains, and beans.

Each element contains a list of its appropriate food group to best maintain your electrolytes.

1. Potassium: sweet potatoes, cooked spinach, prunes, raisins, melons, oranges, tomatoes, peas, avocados, bananas, and nonfat yogurt.
2. Magnesium: Dried beans, lentils, peanut butter, nuts, whole grains, and leafy green vegetables.
3. Chloride: Lettuce, celery, tomatoes, rye, seaweed, and olives.
4. Calcium: Meat, milk, milk products, eggs, fish with bones, beans, asparagus, dried apricots, figs, and fortified cereals.

Eating these foods will provide for a balanced diet as well as replace electrolytes in your body from day to day. If your diet does not include these minerals, you may want to think of enhancing it with an electrolyte beverage or supplement. These can be very beneficial because our diets don’t always include our necessary nutrients. Electrolyte supplements can be found in the stores or online from companies like dripdrop.com.

What Affects Your Electrolyte Level?

The best way to keep the electrolyte fluid in the body is to take in enough fluids. If your blood is not getting enough, then you should consult your doctor for electrolyte tablets or fluids to give you what you need.

Electrolytes are important for different types of activity too. A person who exercises needs more electrolytes than someone who doesn’t exercise at all. If you are a woman and are going through menopause, the body changes a lot during this time and can also affect your electrolyte levels.

Certain medications also can affect your electrolyte levels. Certain foods that should be avoided in a person with a high blood pressure problem include caffeine, chocolate, and alcohol. If you are someone who is taking antibiotics, then you may also need a different type of electrolyte liquid.

Conclusion

As you can see, electrolytes are not just about sports drinks. They are vital minerals that your body needs on a day to day basis to stay healthy and work properly. They can be found in specialised beverages or the food we eat daily. They are important for our day to day functions. Without them, we can become sickly and incapacitated. Our muscles won’t work well, and our brain won’t be able to think. Our heart can become frail and cause complications. It is vital for your body to maintain its electrolytes to prevent oncoming illnesses and dehydration. When in doubt, always contact your physician for any medical advice regarding your diet and your well-being.

Are you interested in both sports and want to learn what our bodies do during physical activity? Well, then it’s obvious. You must enroll in a sports science degree! In this article, we’ll examine what one needs to get on this course, and what options await you after graduation.

Sports… Science?

Firstly, let’s discuss what exactly this subject is. If you’re hearing this term for the first time, then you’d be correct for thinking that this specialization studies everything related to human physiology and its response to exercise. To be precise, these academic sectors are a mixture of subjects that concentrate on scrutinizing physical performance.

The essential academic subjects that go into Sports Science are related to the human psyche and inner working of our bodies. Additionally, students get to study entrepreneurship to be later capable of working with sportsmen and -women as advisors and even trainers.

Human physiology is being more and more intensely investigated, which progresses and evolves the way that people exercise. As of recently, this field is seeing a big increase in popularity due to sports science graduates becoming more in demand as both personal and sports team advisors.

Here’s What to Expect From This Course

Most commonly, such a degree lasts only about 3 to 4 years, ending on an undergraduate level. However, some higher education institutions are also beginning to provide a graduate-level degree in this field. The Master’s diplomas, of course, focus on academic research and will take up 2 more years of your time to get.

“Can someone do my homework?” – it is a question you’ll be asking relatively often because this degree isn’t one the easiest. The adjacent subjects that you’ll have go through are very hard on their own – neurophysiology, biokinetics, biomechanics, etc. So, don’t let the word “sports” in the title mislead you.

Most subjects in this degree are balanced, as they have almost equal amounts of theory and practice. You’ll be doing as much research and lab work as much as you’ll be reading up on learning materials. At the end of your degree, you must write a final term paper to back up your research during college.  If you have problems with writing an essay, then professional writers will be happy to help you with this, for this you can turn to such a service as www.privatewriting.com/buy-research-paper-online .

How to Prepare for Sports Science?

The degree usually has a pre-requisite science subject. That means that in school, you must successfully finish one science subject if you want to get on this higher education course. The subject you want to choose in school is obviously biology – it’ll give you a good base on which you can continue your studies.

Of course, several other supplementary subjects will give you an advantage in college. These include chemistry and physics, as they make your foundational holistic and more comprehensive. Additionally, putting some effort into PE and learning practical aspects of it will give you a good real-life reference as to how sports science research translates into actual exercise.  

Possibilities for Sports Science Graduates

The health and sports sectors are continuously expanding, and the scientific field in question is swiftly turning into a hot degree! Why so? Because this specialization is highly versatile and can be utilized in many ways. Everything from managing athletic teams to being a personal sports advisor, to curating health events, to treating athletes psychologically, and so much more.

One of the more popular professions to acquire for sports science graduates is a sports psychologist. Of course, this job requires additional certification in psychology, but it’s an engaging and high-paying career. Another popular choice for further specialization is physiotherapy. Someone with sports science and medicinal knowledge has all the required competencies to treat recovering patients.

Our world is continuously becoming more health-oriented, which is most likely the major reason behind the growing interest in sports science. Those who choose this field will surely profit from society’s current fascination with healthy lifestyles, diets, and exercises.

Did Anyone Become Well-Known After Getting the Degree?

There are several famous people with this degree. First of all, the internationally renowned brother boxers Vitali and Wladimir Klitschko both have a Ph.D. in the field of sports science. Furthermore, a member of the British royal family and a Williams Formula 1 team member, Peter Phillips, also was studied this subject as a major.

Lastly, a world-famous scientist from South Africa, Tim Noakes, finished this degree too. In fact, he’s a big name in the healthy lifestyle community, as he has written numerous books on improving your diet and exercising.

Trust Your Gut

If you feel like this is what you’ll enjoy, then don’t get bogged down by researching every single aspect of this field. Trust your intuition and enrol in a course. You’ll always be happier doing what you like than what you feel that you need.

Author Bio: Jennifer Walter is a psychology professor, an independent researcher, writer, and contributor. He is the guru to hundreds of students, the author of hundreds of analysis studies, and the voice behind most liked articles on content creation and strategy at privatewriting.com .

You’re running, perhaps trying to lose weight or preparing for a race. Maybe you do it for personal enjoyment. Whatever the case, you’re hitting your goals and staying disciplined until one day out of nowhere you suffer a life altering injury from a car accident.

Depending on your personality, you may be quick to want to get back into any physical activity you were doing, but many car injury doctors would heavily advise against this. The reason being you may hurt yourself more and stifle your ability to get back into running. Being aware of this, there are a couple of things that will guide you in knowing when the right time to get back to physical activity is after a car wreck.

See A Specialist

The first thing you’ll want to do after getting into a car accident or suffering a significant injury is to get checked by a doctor. Depending on the extent of your injuries, your doctor will explain what you need to do to correct the injury and heal properly. Often times doctors will recommend physical therapy, chiropractic care, or orthopedic care. If you have extensive injuries you may need multiple experts to take a look at you, this can begin to get expensive especially if your insurance provider is reluctant to cough up. It’s for cases like this that contacting a Lakeland car accident lawyer (or another elsewhere more relevant) is key, an experienced lawyer can handle the legal jargon with your insurance provider and other parties involved in the accident in order to see you fairly compensated. Getting the right compensation paid out can be life changing in opening up your options when it comes to affording your recovery, so it’s definitely something you should consider if you want top quality care to recover after your accident.

If you need to find a good chiropractor, search for a chiropractic clinic like this one in Marietta, Georgia. Once you undergo a treatment plan and start to see improvement, your chiropractor or physician will clear you for certain activities. Running and exercising will be on that list. Trust their professional opinion.

Make Sure There is No Pain or Discomfort

While you can wait for a specialist to clear you, ultimately you’ll also need to listen to your body. If you are cleared but begin experiencing pain doing something that used to not bother you, this may be a sign of tenderness or swelling. Your body is still trying to recover. Don’t fight these feelings or sensations by brushing off the pain. Instead, listen and feel what your body is trying to tell you and respond to that.

The key to restarting your fitness journey is to take it slow. There’s no need to rush the process or start challenging yourself off the bat. If you choose to begin working out again, do ‘easier’ exercises to ease back into it. Your body will thank you!

How Long on Average Should A Person Expect to Be Out?

Again, this question will change on a case by case basis. Some people only suffer neck injuries and need whiplash treatment while others can experience disc herniations, fractures, concussions, and much worse.

However, you’re reading this to know an approximation of when most people return back to life as usual. Most people are back into the swing of things with no symptoms anywhere from 2 weeks to 3 months. Some cases are fewer; for example a whiplash injury may only take a couple days to feel normal again. A more severe injury could require 3-6 months of physical therapy and rehabilitation.

Always make sure you feel no pain, have been cleared by a doctor, and take it easy when getting back into running. The last thing you would want is to hurt yourself further and cause an injury down the road that has trouble recovering properly.

Author Bio: Isaiah Ram is a writer, digital marketer, and musician from Atlanta, Georgia. He works with orthopaedic clinics and is an advocate of all things health and fitness related. In his free time, he works with Beyond in exporting raw cashews from West Africa. His dream is to help develop third world countries and create sustainable living.

If you are a runner, there’s nothing more disheartening than a slowing pace or being too sore to operate the following day after a long run. If you have noticed a change in your running habits, the root cause could be a deficiency. As running takes up a lot of your energy, some supplements can help you smash your personal bests and reach new heights.

Whether you’re going for a simple run around the track or training for a marathon, here are some of the best supplements that can enhance your running performance.

Protein

If you’re a moderate or endurance runner, protein supplements are integral to your athletic and general wellbeing. Even if you follow a strict diet and eat the right foods, if you want to hit the trail hard, protein is vital for your muscles to repair the micro-tears that stem from rigorous exercise. If you aren’t getting plenty of protein, you will be at an increased risk of injury and experience more sore days after a hearty run. Hair loss can even occur too, which is why you should incorporate protein shakes into your diet that will ensure your body is getting everything it needs. If you don’t want to use protein shakes, there are many products that include protein. For example, Gold Bee honey is full of protein. 

Magnesium

It’s estimated that over 70% of the U.S population is magnesium deficient. And for those who enjoy running, that statistic is likely far higher. Magnesium is needed for your muscles to operate properly and repair. So, if you’re exercising strenuously without plenty of magnesium in your body, your workout may not be as effective and could do more harm than good. For your body to be able to absorb essential minerals and vitamins like calcium, magnesium is a necessity.

Vitamin B12

If you’re lacking in vitamin B, you may experience a range of neurological issues that can affect your running performance. Vitamin B12 is classified as ‘stress’ vitamin. This is because it works in your body by helping it to healthily respond to stress. If you don’t have a sufficient amount of vitamin B in your body, you may also experience fatigue which can harm your energy levels and make it more difficult to get the most out of your run. It’s estimated that roughly 20% of America’s population is deficient in B12, but for vegans especially, this number could rise to 92%. There is a unique multivitamin that vegans can take to ensure they’re getting enough vitamin B12.

Iron

Iron is a crucial element for oxygen-carrying red blood cells. If you’re an older runner, you will be at an increased risk of having iron deficiency because of the demands involved in training. Endurance athletes are at an increased risk of having low iron levels too. This is because their main focus is on carb-loading, rather than high-quality protein. If you are experiencing constant fatigue, supplementing your diet with iron is key. If you aren’t sure whether to use iron supplements, it’s best to make an appointment with your doctor first.

Probiotics

Your immune system and gut health can benefit immensely from probiotics. To limit the number of days you’re off the running track because you don’t feel well or are experiencing stomach issues, taking probiotics is a must. Probiotics are full of good bacteria that your gastrointestinal system requires to alleviate symptoms associated with indigestion. Even if you’re following a balanced diet, your gastrointestinal system may not be able to absorb all the foods you eat, which is why taking probiotics can help maintain a balanced system.

No matter what level you’re at, all runners can benefit from supplements that can create the mental focus, stamina, and energy needed to get the most out of your run. Supplementation is critical for maintaining your potential and protecting your body.

Participation in road running races in Asia has increased by 169%, reports SCMP, with some training for marathons, half-marathons, or Ironman style events. Others are signing up merely to enjoy a great day out, boost their fitness, or even shed a few unwanted pounds. Running is a great way to boost your cardiovascular fitness but it is also a powerful mental health booster. If you are curious to know why you often feel ‘on top of the world’ after a good run, read to discover the scientific reasons why.

Running Improves Mental Fitness

A study by researchers at the University of California-Davis Health System has found that when you take part in vigorous exercise like running, levels of two important neurotransmitters (glutamate and CABA – which carry out chemical messaging functions in the brain) rise. As explained by lead author, Richard Maddoc, “Major depressive disorder is often characterized by depleted glutamate and GABA, which return to normal when mental health is restored.” Scientists still don’t know why athletes ‘hit a wall’ or suddenly feel too tired to go on during a workout, but they think that it is a blend of the muscles being depleted of oxygen, and the brain having reached its limit.

Stress in Asia

Emerging data shows that many Asians are battling stress, with employees working significantly longer hours than their counterparts in the UK and Australia. Chronic stress can lead to a host of physical and mental conditions – including obesity, Type 2 diabetes, and anxiety. It can also cause bruxism (grinding of the teeth and clenching of the jaw) at nighttime. Those who have bruxism can wake up with painful, tight muscles. Exercises can soothe jaw pain but stress should also be tackled at a deeper level, through sports such as running and mindfulness-based practices such as meditation, nature walks, yoga, and Tai Chi.

Running vs Stress and Anxiety

Running can help the brain buffer the effects of chronic stress. In particular, scientists at Brigham Young University showed that running can help eliminate the negative effects that stress can have on memory. Prolonged stress weakens the connections between neurons over the time and this process, when prolonged, can affect the memory. The study showed that when stress and running co-existed, the strength of these key brain connections is maintained. As pointed out by lead author, Jeff Edwards, “The ideal situation for improving learning and memory would be to experience no stress and to exercise… we can’t always control stress in our lives, but we can control how much we exercise.”

Running can Help You Stave off Depression

In a recent University College of London study on the link between sedentary lifestyle and depression, findings showed that engaging in moderate-to-intense physical activity – such as going for a run or a cycling ride – resulted in poorer depressive symptoms in adolescents. These symptoms (including mood issues and poor concentration) were significantly higher in teens who did not exercise. Every additional hour of physical activity per day lowered depression scores by between 7.8% to 11.1%, depending on children’s age. The older the teen, the more exercises like running were likely to lift their mood.

If you love the way running makes you feel, chances are you already know of its many mental health benefits. Running lifts your mood, helps lower the negative effects on stress, and brings you into the Great Outdoors, known itself for soothing stress. Try to run regularly to maintain all the documented benefits of this sport, and if you feel like a change, cycling will also improve your mental fitness and help you prevent anxiety and depression.

Most people want a fast and easy way to get rid of all of their excess weight – unfortunately, there really is no quick and easy way to lose all of your extra weight in the short term. For you to be successful with your efforts, you can start by learning more about weight loss vs fat loss, and then gradually adapt to a healthier lifestyle for good.

If you’re looking for a quick and effective way to lose the extra fat in your body, then this article will show you how to do just that. Here’s how you can effectively lose the extra fat in your body:

1. Eat the Right Foods

Another technique that you can use to help you get rid of the extra bodyweight that you have is to eat the right foods. The foods that you eat play an extremely important role in helping to burn fat in your body. There are many foods that can help to help you burn off that extra fat that you have accumulated over time.

For starters, you have to stop eating junk food. There is absolutely no reason to eat anything that’s been pre-packaged or has chemicals in them. This includes chocolate, potato chips, soda pop, and even fast food. It’s best to go with natural foods that are high in fibre and protein.

Instead, eat as much fresh fruits and vegetables as you can. This helps you have an ample amount of good nutrients that will make you feel good and help you burn off the excess fat in your body. When you eat more raw foods, you’ll be able to give your body a lot more nutrients that it needs to remain healthy and active.

2. Consume Less Calories

One of the first things that you need to know about losing the extra fat in your body is to make sure that you cut down on the amount of calories that you’re eating. If you can cut the calories down in a healthy way, then you’ll end up losing weight.

Foods that contain unhealthy calories are alcohol, cake, dairy ice cream, pizza, and potato chips. If you’re truly serious about losing the extra fat from your body, you should remove these foods from your diet and stick to healthier foods instead.

Ticking off the mentioned food items from your grocery list can be challenging, but you’ll be surprised on the variety of healthier options available to you. Instead of consuming pizza and dairy ice cream as your afternoon snacks, opt to make smoothies from frozen fruits or prepare some vegetable sticks.

3. Eat More Fibre

Fibre is one of the most important nutrients that your body should have if you want to lose extra fat. Fiber works by keeping your gut bacteria healthy and reducing your appetite. Having a sufficient amount of fibre in the body can make you feel full for longer periods, and prevent cravings during the day.

For you to experience the benefits of fibre to your weight loss journey by increasing your fibre intake, eat more avocados, apples, banana, green peas, and carrots. Several nuts such as almond nuts, pecans, and walnuts are also great sources of fibre, so make sure to add these to your grocery list. You can also make recipes using oats, whole grain pasta, and quinoa to boost your daily fibre intake.

4. Drink More Water

One very effective way to lose the weight that you are carrying around is to drink plenty of water. Water helps you to sweat more that can help you get rid of that extra body fat
quickly.

Drinking water will also keep your digestive system in perfect condition which will result in a more regular and healthier bowel movement. Water also flushes toxins out of your body that can cause you to feel sluggish and regulates your body temperature, thus helping you burn fat more efficiently.

5. Exercise Often

You should also try to exercise on a regular basis as this can help you lose weight much faster. When you’re doing your exercises, you should be working out the different muscle groups in your body in order to increase the blood flow to your muscles, which will help to burn that extra body fat. You can start following workout routines for your upper body Mondays, Wednesdays, and Fridays, and then work on your lower body during the other days of the week.

If you haven’t exercised before, then you may want to start by walking every other day and slowly increasing your frequency to five days a week. You don’t want to push yourself too hard but you need to start slow, and gradually progress the intensity and frequency of your exercise.

Aside from walking, you can also try out running, swimming, and doing cardio exercises. All of these routines can help speed up your metabolism and help your body burn more calories in lesser time.

6. Get Enough Sleep

Eating right and staying active isn’t enough for you to lose the extra fat in your body and keep the pounds off – your sleeping habits can also affect your success. Sleep deprivation can increase your cravings, and prevent you from making healthier lifestyle choices. Over time, these can become reasons why you’ll gain fat instead of losing it.

If you don’t want this to happen, prioritize getting at least eight hours of sleep every night. A healthy sleeping habit can effectively repair damaged tissues and muscles from physical activities, making it very easy for you to recover from your workouts. Sleeping for at least eight hours every night can also improve your focus so you can make sound decisions concerning your diet and exercise.

Your Effort Counts

Losing weight is a goal that a lot of people have. Whether it’s to lose weight for health reasons, or just to look good in the mirror, losing weight is always a good thing to strive for. It doesn’t matter what your reason is – you can lose weight as long as you are willing to put in the effort.

Some people get into running at a young age. They find they’re good at it, and they enjoy it. Maybe they love racing the other neighborhood kids and beating them every time.

Running is something you can continue to do your entire life. However, you can also pick it up at any time, provided you’re in at least decent shape.

Let’s look at the more prominent reasons you should either continue running as an adult or get into it in 2020.

1. There’s Not Much Injury Risk

Some parents encourage their kids to try running in school because it’s a sport where injuries don’t happen often. There’s not much chance that a kid must deal with a concussion or a brain stem injury if all they’re doing is running around a track. A kid who takes up running:

• Is likely to stay in school
• Won’t be a childhood obesity victim  

As an adult, there’s only a minimal injury risk. If you get into an amateur sports league, you can easily hurt yourself, especially if it’s something like football.

When you run, the only ways you might injure yourself is if you overexert yourself by pushing too hard before you’re ready. You can pull a muscle, but that’s nowhere as severe as a concussion or CTE that can come from other sports.

2. You Can Compete if You Like

When you run as an adult, you can also get competitive, but only if you want to. You can always enter a marathon or half marathon. These are great because:

• They’re a way to dominate the competition
• You can run to promote cancer awareness or some other cause

Some runners are competitive, just as much as with other sports. However, it’s up to you whether you wish to go in that direction. If you would prefer to just run around your neighbourhood for exercise, that’s fine too.

3. If You Run, You’ll Live Longer

Many studies also indicate that if you run regularly, you’ll extend your life. No one knows how long they are going to live. It’s always possible that you might die in an accident at any moment.

However, if you live healthily, you have a better chance of having a long and happy life, and that’s what most people want. Running gets the blood flowing and your heart rate up. If you live a sedentary lifestyle, you risk contracting heart disease, becoming overweight or obese, and all kinds of other things.

Running will probably extend your life, and that’s something you want, not just for yourself but also for those you love. You want to be there for many years for your spouse or partner, or your kids if you have children. In that sense, running is a selfless choice.

4. You Can Do It with People About Whom You Care

You can also make running a group activity. Maybe your partner or spouse also runs, and you can go out together sometimes. It’s a great way to start the morning or finish the day.

You can run along with the whole family if your kids also enjoy it. If they see you doing it, they may want to emulate you.

You can go running with your friends, or even your coworkers. It’s a social activity that brings people together and lets them all motivate each other.

5. It’s Free

One other big running plus is that it costs you nothing unless you have to pay a nominal entry fee when you enter a marathon or something along those lines. Generally, running is free, which means you don’t have to pay a gym membership or get expensive equipment like a Peloton or Mirror.

At a time when Covid-19 is still everywhere, avoiding the gym is a great idea. You can stay away from people while you exercise, and you don’t have to touch your savings.

It’s true that winter is not far away, and if you live in an area with heavy snow, you probably can’t run once it comes. You can always run at an indoor track somewhere like the YMCA. When spring arrives, you can take to the streets again.

Running is one of the biggest favours you can do for yourself. It makes you feel and look great. You also get an amazing endorphin rush that’s hard to duplicate.

If you’re doing it already, you have every reason to keep it up, and if you’re thinking about trying it, there’s no better time.  

The World Health Organization has recommended at least 150 minutes of moderate-intensity physical activity or at least 75 minutes of vigorous-intensity or a combination of both throughout the week. That’s at least 30 minutes of movement, five times per week., but many of us seem to find it challenging to maintain our daily routines as we learn to adjust with the new normal.

It can be challenging to stay motivated to keep up with exercise when we have to deal with the stress of working from home and having limited access to gyms if they are even open.

An inactive lifestyle can have detrimental effects on our health, wellness, and quality of life; however, maintaining an exercise routine at home can seem more like a ‘should’ than a ‘want to’ right now.

With so many people trying to adjust to their new normal, staying active can seem like much less of a priority. However, even a small amount of activity can make a difference to your overall physical and mental health. In a time when gyms are closed due to stay-at-home government guidelines, running is one of the most convenient exercises to do on your own.

Here are some tips on how to keep up the pace at home.

Remind Yourself of Why You Run

There are ups and downs to trying to keep the pace. Instead, acknowledge the difficulty and remember why you picked up the pace in the first place. Maybe you have a favorite mantra that you like to remind yourself of. If you stumble over that mental roadblock, remember the goal you set up for yourself – running faster over a certain distance, the total distance you’ve run, or even pushing your longest distance yet. The point is to have some kind of personal goal to measure each run against, giving you more reason to head out there with a purpose.

When your running feels like “should” than “want”,  this can weaken your motivation. Words can be very empowering and transforming your choice into “desire” can be the motivation you need to hear.  Inspire yourself to run and commit to your goal.

Invest in Equipment

The gym isn’t the only place to get that fat-burning heart-pumping cardio workout. You can do so at the comfort and convenience of your own home. If you have space available at home, a treadmill is a great investment to keep you motivated to run. When you’ve got your equipment at home with you, not being able to go to the gym won’t be an excuse anymore.

By having a treadmill at home, you don’t have to take countless turns around the hallway of your home and risk slipping or bumping into something. Just make sure you get a quiet one. You don’t want to disturb the neighbours, especially if you live in an apartment. Treadmills are naturally noisy machines but nowadays, quiet treadmills are available for you to enjoy the advantages of a healthier lifestyle at a sound operation.

Dress The Part

Even if you’re stuck at home and could run in your pajamas, there’s no reason why you can’t stick to your routine of dressing up the part for your workout. Putting on your running gear can set the tone for the day and make you feel more at ease to wear something you normally wear on your runs. According to Professor Carolyn Mair, author of “The Psychology of Fashion”, “Keeping a routine helps us maintain a sense of control and degree of normality in times when we are feeling a lack of control which leads to stress and even anxiety.”

What you wear can help you remain focused and increase your productivity. This is also a great opportunity to dress up for yourself and gain more confidence and positivity as you go about your activities. To continue what Mair has said, “what matters more than the actual garments we wear is that they help us feel good.” Not only will you look good, but you’ll also feel great afterwards.

Don’t Be Afraid to Try Something New

Variety is the spice of life. You may be comfortable with your current workout regimen but don’t be afraid to shake things up with your running. You might find that the more you keep things fresh, the more enjoyable the activity becomes.

If you become complacent in your routine, it can easily become mundane. Progress can turn stagnant which can lead you to become unmotivated and less focused in the end.

When you’re feeling stumped in your goal, when the going gets tough, don’t be afraid to take a break, rechannel your energy and try something new. By varying your motivation and trying out different things, you may be able to discover many things about yourself and improve aspects of your running that you haven’t given priority before. This renewed focus and interest in your activity increases awareness and more motivation.

Give Yourself Something to Look Forward to

It’s normal to feel frustrated when you can’t do your usual routine. Everybody is feeling this right now and you’re not alone. Don’t beat yourself up over it but enjoy experimenting with new workouts at home until you find something that sticks with you. If you feel your motivation starts to wane, remember how good it felt to sweat out all of your stress and worries away with a good workout and regularly review your goals and progress. Seeing your progress can boost your self-esteem.

It may also help keep your motivation elevated if you reward yourself to celebrate your success, big or small. It doesn’t have to be a grand reward. Rewarding yourself for meeting milestones can be as simple as ordering online something you’ve had your eye on for a while, having a pamper day at home, or indulging in a cheat day.

Incentives have a positive effect on keeping up the pace at home because you know you’ll be getting something that is of value to you.

Just Do It

Maybe Nike was on to something when they popularized “Just do it”. Action often comes before motivation. There are days when motivation is hard to come by and it may span for some time. The idea here is that just like a relationship, motivation needs to be nurtured to sustain itself.

You may not feel very motivated to keep running at the moment. Thinking of your running and the activities associated with it might overwhelm you and you find yourself not taking action. It’s normal. Some people don’t always look forward to their workout but somehow, find ways on how to work around demotivation.

How? You may ask? The answer is simple. Just start. Try choosing one simple task that you can do to chip off that wall of goals you want to achieve. When you find your flow, you end up having more progress than when you’ve originally started from. There is no need to pressure yourself into performing big leaps of effort. It’s the discipline of doing something little by little with determination and grit that makes the difference.

Wrapping Up

Reiterating the WHO’s recommendations on exercise, you’ll end up thanking yourself in the long run. Keeping up the pace at home requires determination, discipline, and motivation. When you practice consistency, you’ll find that the goal that intimidated you from the start is a goal you have already conquered.

If there’s something we can call as the topic of hot debate, then it would be the real winner between running vs. working out!

Some say that running is the best, while others believe nothing is better than working out in the gym. No matter if you want to shed those extra pounds or you just want to stay fit, exercising is indispensable.

But what should you choose, running or working out? Well, here is a sure-shot answer to this question. Read on to find out whether you should run or spend time in the gym.

The freedom to exercise

If you want the ultimate freedom to exercise wherever you want, then you will see running as a better option. There is no need to hit the gym, and you can start running in the nearest park or trail. Furthermore, you can decide the hours as per your schedule so that things will seem more sorted and comfortable.

You can run outside your home or on the treadmill if you don’t feel like going out. On the other hand, working out requires you to hit the gym, which means dedicated hours.

You will miss the flexibility in your schedule, but the promising results of working out can fill this gap. There are some 24-hours gyms as well that you can take a subscription to enjoy some flexibility and ease of planning the schedule.

Cuts the commuting time

How far is the gym from your home? If it is miles away, then you will surely admit that commuting to the facility is challenging some times, especially when you are already missing your schedule. In the case of running, you don’t need to commute anywhere.

Just head out of your apartment, and you are good to go. When it comes to working out, you need the equipment, and that’s only available inside the gym.

Saves you money

Aside from investing in a quality pair of running shoes, running doesn’t cost you anything. You don’t need any subscription, no gym bag, no sippers, and nothing. An average gym membership can cost somewhere around $60 a month, and that can be around $720 a year.

Running will save you money while you can attain your fitness goals, like losing weight and getting lean. But does that mean that subscribing to the gym membership is worthless? Well, no!

When you take a gym subscription, you get access to the equipment, and trainers are there to help you out.

Depending on what your pocket allows, you can choose from running and working out.

No hassles of rain and shine

So, the sun is scorching, or is it raining outside? Well, these situations may push you to take a step back if you are a runner. Running in hot weather can be something most of you may want to avoid. Also, the same goes for when it is raining, so there are chances that you can miss your schedule.

But this is not the case with working out. You can head to the gym even if it is raining or the sun isn’t in a mood to let you come out of the house.

In short, when you work out, you get no excuse to miss it as the gym is there to welcome you no matter what the weather is.

Hits your entire body

Running strengthens your legs, back, arms, and core. And undoubtedly, you will feel some significant changes in your body after running for quite some time. But when you work out in the gym, it will hit every part of your body.

When in the gym, you get access to various tools and equipment so that you can exercise every part of your body from legs to arms and chest.

Improves your social circle

Whether you go to a gym for working out or run outside your house, you get a chance to expand your social circle. You get a win-win, no matter what you choose, and you can meet new people and learn about their experiences and how the exercise has helped them.

You don’t get bored

Going to the same place every day and meeting the same people can be boring, right? Well, that is the case when you work out in the gym. Running lets you explore new areas, and you can go to different locations with your buddies.

A shower is just minutes away

You cannot agree more about how much you miss the shower when the sweat is dripping from your body! While running, you don’t have access to the shower, and all you can do is come back home and hop in your bathroom.

But when you work out in the gym, you can take a shower before leaving. Gyms have separate bathing areas, and some even have spas and saunas, so you will get a place to relax after getting exhausted.

Which is better?

Running and working out both have respective pros and cons, and you have come across them in this article. The benefits you get with running can’t be achieved with working out, and vice versa. So, the best deal is getting the right balance of running and working out so you can enjoy unlimited benefits while staying fit.

Plan your schedule accordingly so that you can achieve your weight loss goals in the gym while refreshing your mind by running out in the wild, breathing in the fresh air.

Supplements to Aid You in Running and Working Out

So, you don’t feel like running or working out, and you miss being active? If you nodded your head with a yes, you need some natural endurance supplements that aid you in running and working out.

There are some performance boosters available that will surely make you feel more energetic, and you can spend more time in the gym or on the track. You can take advantage of Supplementadvisor free assessment in order to get a complete personalized list of available products, appropriate to your specific needs.

You can go for a supplement such as Detox Organics or SuperGreen Tonik, as they can act as a natural performance booster for runners. To enhance your stamina during the workout and to ramp-up the recovery rate, consider going with Green Superfood Powder.