Watching what you eat is one of the keys to healthy living. Keeping your diet healthy is not enough. You also need to make sure that you are taking the right proportions of healthy food regularly. Unregulated eating, even if the food is nutritious, can lead to nutritional imbalance. Eating without moderation is not an ideal way of getting healthy. Read on to know some tips on how to improve your diet and reap the health benefits that you need.

Have A Healthy Diet Transition

Changing your diet can be challenging if you make drastic adjustments. Instead, make the changes gradual and innovative to make your transition to a healthy diet more enjoyable. Health enthusiasts from www.healthyland.co recommend trying out recipes that detoxify or burn fat. There are plenty of resources on the internet, including canned chicken recipes, that provide excellent tips to improve your diet and health. For those who are watching their weight, there are plenty of tips on how to manage calorie intake and recipes for low-calorie meals you can enjoy daily.

Those who need balanced nutrition and nourishment can enjoy various recipes and meals that make mealtimes engaging and healthy. Even those with dietary restrictions and food allergies can enjoy meals and snacks guilt-free without worrying about what they take in. Planning the transition to a healthy diet can make your adjustment smoother and more engaging.

Incorporate Mindfulness Into Your Diet

Another easy way of improving your diet to become healthier is to be mindful when eating. Enjoy the food you eat but always keep your eating in moderation. Take time to fully enjoy what you are eating by savoring the flavors and tastes of each food you have on your plate. Not only do you appreciate your food more, but you also become more conscious of the portions of the food you eat. When you eat slowly and deliberately, you are more aware of the amount of food you are consuming, as opposed to eating quickly without minding what you eat, which is prone to overeating and calorie dumping.

Regulate Your Calorie Intake

One thing that makes your diet adjustment tricky to implement is you become too particular about your calorie intake. Note that you need calories as fuel for your body’s activities, so you still need to eat and drink. You only need to be watchful of how many calories you need for the activities you will be doing for the day. If you have high-intensity workouts planned later in the day, you have to store enough calories to give you the energy you need to complete the workout. Do not deprive yourself of calories too much because you will also feel sluggish and get easily tired if you do not have a ready source of energy.

The body does not automatically use the fats stored in your body as an energy source if you are low on calories unless you are doing moderate to intense physical exercise. For your daily activities, you need readily available calories to keep you energized. Thus, consult a fitness coach, a dietitian, a nutritionist, or any health professional who can assess your daily calorie and nutrition needs.   

Food is our primary source of nourishment and nutrition, so improving our diet is a fast and effective way of improving our health. A healthy dieting strategy does not need to be restrictive. It just requires regular monitoring and commitment. Incorporating healthy eating habits can make a nutritious diet part of your lifestyle. In return, you will gain a healthy life and reduce the risk of developing many diseases.

On one side of the spectrum, the answer to the question is: Certain scents can potentially trigger our emotional and physical responses and are utilized in aromatherapy to help combat anxiety. And the ratio of positive outcomes of this kind of therapy is around 50%. Now, on the other side of the spectrum, the answer can go a little bit logical and scientific. Plenty of major symptoms and effects of anxiety are out there which essential oils can proficiently deal with. Yes, essential oils are potent enough to resist any of the anxiety-associated effects even before they rise up. We don’t end here – the thing is that these all-natural liquids vary as per their capabilities, meaning, different essential oils can address different symptoms/effects linked with anxiety. So, by keeping such a repute of these oils in mind, let’s begin exploring our top choices for you.

Bergamot Essential Oil

Bergamot essential oil is on a super kind of rank amongst the essential oils that are best for reducing anxiety. The oil’s sweet, citrus uplifting aroma and its ability to boost mood, energy levels, and focus are the only reasons for such a reputation. Bergamot essential oil puts a positive effect on your autonomic nervous system, the system responsible for your ‘fight’ or ‘flight’ response. Are you working – in the office or from home – but are facing a lack of focus and concentration? Let Bergamot essential oil create a truly great working environment and make your home or office an inviting and productive place.

Marjoram Essential Oil

Marjoram essential oil is not very effective in dealing with psychological effects of anxiety. Then, why are we making it an item on the list? Let’s explain by calling it “pain-relieving Marjoram essential oil“. Anxiety often gets people experiencing constant muscle tension which further leads to cramped, sore muscles and muscle aches and pains. Inhaling or massaging Marjoram essential oil helps lower the pain response of the brain and can ultimately give you a more happy, relaxed, and enjoyable time.

Jasmine Essential Oil

Needless to say that people suffering from anxiety have a hard time falling asleep and enjoy a restful sleep. You need not worry if it feels familiar to you because Jasmine essential oil is here for help. The oil’s sweet yet floral scent promotes relaxation while enabling you to sleep more soundly. Additionally, Marjoram essential oil increases daytime alertness and boosts energy levels, two things that can be affected by a discontented sleep.

Bonus Tip

Although certain essential oils have unique properties and are capable of dealing with specific anxiety-related symptoms, they can give you something more than you even expect. You can alternatively prepare DIY blends by mixing 2-3 drops of any three of your favorite essential oils and dilute them with some carrier oil. Either way must remember that only 100% purity is the key to avail of their benefits. So, always opt for a brand that has nothing but only pure essential oils at wholesale prices – get purity and money-saving at a time!

Conclusion

Often, essential oils get overlooked as a tool for coping with anxiety but they always prove themselves much more valuable than any other anxiety-reducing hack. Mother nature has the solution to most of our physiological and psychological issues and we can thank her just by utilizing those blessings properly.

It’s typical to have muscle soreness and body fatigue after an intensive workout. This happens to many people, especially those who haven’t been exercising in quite a while. When you experience this pain and discomfort, it’s best to give your body time to recover and repair all the muscle tissues and any cause of inflammation.

While performing post-workout stretches and cool-down exercises will fight off muscle fatigue, you may have to do more to properly assist your body as it recovers. This is where workout recovery tools come in. Thankfully, there are helpful tools that you can use to ensure peak performance during workouts.

Check out some of the most effective workout recovery tools below. You can find all of these in leading wellness retailers like Caremax.

1. Foam Rollers

Carrying a foam roller and using it after your workout can go a long way to ensure your body can retain its condition and strength. With its ribbed surface, the roller can be used by both massage therapists and physical therapists to relieve muscle tension. These tools usually come in different shapes and materials. It would help to do some research before using foam rollers so you’ll know how to apply or utilize them on various muscle groups. The foam roller is an excellent option for people who want to maintain their physical condition well without spending too much money.

2. Leg Workout Recovery System

This recovery tool is perfect for runners. If you’re training hard for a marathon or triathlon, you’ll need the leg workout recovery system. With this technology, electronic pulses are sent to your legs to relieve soreness. There’s a mobile app that you can download to control the stimulation and vibration needed for your legs. This is the best recovery tool that you can slip in your travel bag once you join out-of-state running competitions or marathons.

3. Massage Gun

A massage gun is another tool that can soothe your muscles after an intense workout. You can choose the cordless option that’s incredibly convenient to use. You can use it for a few hours, which should be more than enough to massage your entire body. It’s rechargeable, portable, and easy to use. You can bring it anywhere you go and use it to massage all parts of your body.

The vibrating feature of the massage gun helps improve blood circulation in your legs and the entire body. You need to position the tip of the gun directly on the muscle that needs attention. You can apply as much pressure as feels comfortable to you, which you can adjust as necessary.

This is the most effective massager for people who are confused about what to get in the market. They usually come with different speed settings and vibration levels, so you can change them depending on your preferences and needs. Moreover, this gun comes with several head attachments to work on multiple muscle groups. All these components work to eliminate the lactic acid in your body, resulting in faster relief from muscle soreness.

4. Electric Muscle Stimulator

Muscle stimulators are some of the most popular and effective post-workout recovery tools for many athletes and exercise enthusiasts. This is also used even before working out. The vibrations produced by the stimulator can also even help aid injuries, both chronic and acute.

Usually, muscle stimulator products come with an app so you can program your body information and read instructions or tips to use them more effectively. This tool comes with electrode pads, cables, and a pod. It’s pretty easy to use as you’ll only place the pads on the affected area in your body. You can then adjust the stimulation intensity by selecting your muscle area and using the app as a controller. This muscle stimulator is effective in relieving different muscle groups in the body. Wherever you place the pads, the vibrations and stimulations will target that area so your body can recover as soon as possible. This is a perfect example of app-controlled recovery.

5. Cold Packs

Most athletes turn to cold therapy for recovery after workouts. Unlike the other recovery tools in this list, cold packs are more conventional and have been used for a long time. Choose a cold pack that’s reusable and can stick to the skin properly. Some product comes with gel adhesive so it can properly adhere to your skin while providing soothing benefits. The cold treatment will reduce blood flow, which aids in reducing inflammation and swelling.

Conclusion

Post-workout recovery is imperative in keeping your body strong and in excellent performing condition. Hopefully, with the tools above, you can expedite recovery time and continue exercising without feeling sore and experiencing inflammations. Whether you specifically choose one product over the rest, keep in mind to select the best quality ones.

Cool-down exercises are just as important as warm-up exercises. However, most people tend to overlook cooling down, especially after a run. Some even think that doing so is unnecessary as forgoing it doesn’t seem to cause any harm to the body. In reality, however, cool-down exercises are a must whenever you work out.

There’s no reason not to do cool-down exercises since they don’t take that long. You only need 3-10 minutes to complete a series of stretching movements. Some even hop into unique and custom built saunas as part of cooling down, especially after running either on a treadmill or outdoors.

So the next time you’re thinking of skipping cool-down exercises after a jog, remind yourself of the following benefits you can get from doing them:

1. Lower Your Heart Rate

The most important reason you should do some cool-down exercises after a run is that it helps in safely lowering your heart rate. As you run, your heart rate goes up when your heart pumps more blood to your legs, which are working harder than usual. But when you finish running, your heart rate then slows down and returns to its normal rate.

If your heart rate lowers at a very fast rate, this can prove to be dangerous for you. Some symptoms you may experience include feeling dizzy or light-headed all of a sudden. There are even some people who faint because their heart rate slowed down too quickly. Such can happen because, in that sort of situation, the blood pressure in your body drops drastically within a short period. So it’s recommended that you do 5-10 minutes of cool-down exercises to allow your blood pressure to drop gradually.

If you lead an active lifestyle by running regularly, it’s important to be aware of the risks of your workouts. This is especially true if you have a preexisting medical condition. Give yourself some time to warm up and cool down before and after your run to prevent a risky drop in your blood pressure. After all, you’re exercising to improve your body, not harm it.

2. Prevent Injury

Like warmups, cooldowns can also help prevent the risk of injuries after a run. Disregarding stretching during that period will not only slow down your muscle recovery but also make the process more painful. Aside from that, the number of benefits you’re supposed to reap after running may be reduced.

Going for cool-down exercises following a run may help you steer clear of numerous injuries such as muscle tears, sprains, and strains. With that said, the stretches you do should focus on elongating muscle fibers that have been under tension during your workout. It would be a waste of your time and effort to run for hours and miles to achieve your ideal fitness goals only to ruin your progress by not taking care of your muscles afterward.

3. Relax Your Mind

Running positively impacts not only your body but your mind as well. Aside from improving your overall health, it can boost your mood and help you focus your mind. The benefits of running can be amplified if you do a proper cooldown every time.

A 5 to 10-minute cool-down routine after running provides an excellent opportunity for you to look back on the fitness goals you’ve accomplished so far and determine how you’re feeling overall. As your movements and heart rate begin to slow down, you get into a relaxed mood where the brain releases dopamine and serotonin, two essential hormones that are responsible for making you feel good.

It’s important for you to reflect on your fitness goals, especially if you tend to deal with a lot of stress at home or at work every day. Running and then cooling down afterward allows you to calm your mind as your body begins to recover from the workout.

Final Thoughts

Cooling down after running does your body a lot of good, so its benefits should never be understated or ignored. Finishing a running workout and switching to another task right away without stretching properly isn’t something you should do if you want your post-workout recovery to go well.

Cooldowns allow your body to return to its natural resting state. They’re also an effective way of boosting muscle recovery, preventing injuries, and reducing muscle soreness. A proper cooldown may help improve your cardiovascular and respiratory systems as well. What’s more, it’ll enhance your mood, which will ultimately enable you to continue working toward all of your fitness goals.

Running is one of the most popular fitness activities in the world, with an estimated 60 million active runners in the United States alone. It’s so easy to grab a pair of shoes, pop your headphones in, and head out the front door, seeing where your legs will take you. While running, it’s easy to challenge yourself whilst also enjoying the great outdoors, whether you’re in a city or rural location.

One of the most important parts of a runner’s arsenal is their running shoes. It’s important to have a running shoe that is comfortable, supportive, and doesn’t cause you any discomfort or damage during your runs. After all, they could be with you for the next 500 miles! So, how do you pick the right running shoes with so many choices out there?

Heel Cushioning

Running is a high-impact sport. Even a gentle jog puts a lot of load through your heel and foot as you shift your entire body weight from one leg to the other, over and over again. For this reason, shoe manufacturers have developed shoes with awesome heel cushioning, with shoes like the Brooks Ghost 14 coming out with great support for the heel. The team over at Runner’s Lab have done an analysis on the shoe, see their review to learn more. The heel cushioning on the Brooks is 31mm, quite high, but – like with many manufacturers – it is made of a padded bouncy material to spread the load and give responsiveness to your shoe.

The heel cushioning is vitally important, as without any at all – i.e., running in totally flat soles – you’ll feel all the shock from every impact directly through your foot and ankle. This can lead to tendonitis, knee pains, or ankle issues, not to mention the heel itself becoming quite sore. Look for a shoe like the Brooks with well-made heel cushioning as a good starting place.

Support Is Important

Other parts of the shoe need to provide support too. For example, some runners suffer from ankle pain, often due to instability within the ankle joint whilst running. Suppose this sounds like you; consider running shoes with higher ankle-side support. Keeping these shoes nice and tight will help prevent wobbly ankle joints, reducing pain and increasing stability.

Further down, the sole is a part of the shoe referred to as the saddle. This is the part that sits under your foot’s natural arch, helping to support the middle of your foot. Everyone’s foot shape is a little different and needs a different level of support, so it may be best to speak with an expert in a store or try various pairs on.

Comfortable Shape

The upper part of the shoe – everything above the sole – needs to be comfortable too. You’re going to lace these shoes up quite tight, so you need to find a shoe that fits the natural shape of your upper foot. If it doesn’t fit right, you’ll find that it rubs on your skin, even though your socks, causing blisters and strong discomfort. Soft shoes – some of which are now made with sustainable materials for an added bonus – will stop any rubbing and make you feel extra snug and comfortable on each run.

Understand Gait

Your gait is the way you move on your feet whilst running. Effectively, it measures where the contact points are when you run and how much your foot rotates through the motion of pushing you away from the concrete. Everyone runs a little differently, and your gait can massively affect the best shoes to wear for running.

For example, if you land quite heavily on your inner heel, creating a large inward rotation, you may find that you suffer from ankle instability. This could mean you require a little more ankle and saddle support than someone with a flatter gait.

Try Before You Buy

Finally, you must try on every single pair of shoes you can before you buy them. You will know if they feel comfortable or not. Some stores even have treadmills where you can briefly test how the shoes feel in a gentle jog. Any discomfort at all is a red flag. Don’t just go for the brands you think are better; go for whatever makes your foot feel snug, secure, and supported when trying them on. Remember, any rubbing is going to seriously hurt on a 5-mile run!

These simple tips should help you choose what running shoes suit you best. There is no one-size-fits-all shoe brand or style. The only way you can truly tell is by trying shoes on, giving them a test, and understanding a little about the shape of your foot. Then you can hit that pavement and get running!

Have you ever pictured yourself running an entire marathon somewhere far away from home? Maybe your sights are a bit lower than the full distance a marathon requires. Regardless of your running level, the world is full of interesting places to run. Marathons require a considerable amount of preparation, perspiration, commitment, determination, but shorter runs in exotic locations can offer a unique experience regardless of the distance run. 

Traveling to an exotic location is always a treat, but for someone traveling specifically to run, the trip can also be a bit of stress. Many athletes choose to remove one additional hassle from their travel plans by booking specialty luggage delivery service. Whether heading to Australia or some other part of the planet, getting all your sports gear there shouldn’t be a headache.

No matter if you are determined to run in Sydney or Tianjin, or whether you would just like to learn more about the most beautiful running destinations on the planet, keep reading.

1: Ayers Rock in Australia

Picture this: you are running in the very heart of the Land Down Under through the Outback. Desert landscapes unfold all around you with eye-catching monolithic rock formations and some of the reddest soils you have ever seen in your life. You might want to stop and snap a few pictures, but in case you plan on running the Australian Outback Marathon, this might go against the entire purpose of your participation. Nonetheless, you will still get to take in the beautiful scenery while running next to the Kata Tjuta and Uluru rock formation. Two sites that attract tourists from all parts of the planet. The marathon is a flat one and normally completed on roads that are sealed, with a lot of red and soft tracks made of sand. The marathon is organized in July, which is a winter month in Australia, given the extreme heat during the summer here.

#2: Tianjin in China – Run Across The Great Wall

The Great Wall Run is held in May on a yearly basis and this causes the traffic alongside the Great Wall to become hectic. The Wall is located in the Tianjin Province and it is home to one of the most dramatic and challenging runs on Earth. The running scenery is not only mind-blowing to look at, but it is also a huge magnet thanks to the 5000 steps that need to be climbed across the route. The first Great Wall race was held in 1999 and it hosted little under 300 participants. Today, more than 2,500 runners originating in more than 60 countries attend the marathon. 

#3: City-Bay in South Australia

The Westpac City-Bay Fun Run is the largest fun run in the South Australia area. It gathers more than 40,000 runners and the run spreads across 12 kilometers, starting at the centre of Adelaide where participants will begin to run, walk, or use their wheelchairs all the way to the gorgeous seaside Glenelg suburb. Once completed, they will be joined by their family, friends, and fans standing by and rooting for them. The final celebration of the amazing efforts includes tasty food and beverages at the Foodland Village near the finish line.

The fact that this run welcomes anyone interested is what sets it apart from others in Australia. Plus, the fact that it also supports the Westpac Half Marathon which is a special course certified by the IAF-AIMS and also one of the flattest and fastest half marathons Down Under. The next run will occur on the 19th of September 2021.

#4: Hokkaido Marathon in Sapporo, Japan

Asia is another amazing marathon destination with a rich plethora of running options to choose from there. No matter if you are a new runner or a seasoned one, the mesmerising sites you will find in all Asian cities will definitely excite all your senses. Ranging from amazing greenery sights with hills and historical places, Japan has plenty of unique and fully uncharted territories you will get a chance to discover in your favorite running shoes. The Hokkaido Marathon is a full summer marathon that now gathers over 15,000 participants and which dates back more than three decades.

#5: Tazawako Marathon in Tohoku

Yet another important running competition in Japan, this is a full marathon but there are also  20km and 10km courses suitable for runners of all levels. Those choosing to compete in the marathon will receive official accreditation from the Japan Association of Athletics Federation for completing the race. In addition to all the serious running options of full marathon, 20km and 10km, there is also an interesting alternative. A relatively short 3.5km fun run for those interested in a pleasurable course with loved ones and friends.

We’ve all tried climbing stairs. And, you surely know that going up those steps gets your heart rate up more than just walking, even at the same distance.

But, ever wondered why climbing stairs is harder?

First, you are going against gravity.

Second, you have to carry your whole body weight on one leg, at least momentarily.

Since you have to overcome the resistance (gravity and body weight), you are using more muscles when climbing a staircase. Using more muscles requires more blood flow and oxygen supply. Thus, you tend to become winded and have your heart beating fast at the top landing.

Walking or running up a flight of stairs works your lower body, namely your quads, hamstrings, glutes, and calves. And as mentioned, it exercises the most important muscle of all, too — the heart. This is why stair climbing is great for both cardio and strength training.

But, simply pacing up the steps can be boring or too easy. This is why I am giving you 6 ways to make stair climbing more effective as a workout.

1. Stair Sprints

This is as basic as a stair workout gets.

You will simply be running up the stairs as quickly as you can. Then, walk back down for recovery. As soon as you hit the bottom landing, it’s time to run up again. Since stairs will vary in the total number of steps, use a timer instead to give you a training parameter for how much work you should do.

Go no less than 20 minutes to really work those legs. The key here is to not skip steps. What we want to train here is speed and coordination. This will help you improve footwork, especially for aspiring athletes.

2. Whole Body Stair Workout

Although stair climbing works the legs, we will use the platform or the landing of the stairs to work the upper body.

Run up a flight of stairs. You can choose to skip steps to make it harder. Then, upon reaching a landing, perform an upper-body bodyweight exercise like push-ups. Afterward, run to the next platform and do another upper body exercise again.

For the upper body exercises, go for failure. Even better, aim to push yourself beyond failure by incorporating mechanical drop sets. For example, after going to failure on decline push-ups, go for failure on regular push-ups. Then do knee push-ups after that.

This workout will help you build muscle mass everywhere in just one workout.

And, if you really push yourself enough, you should at least have a high-carb and high-protein meal beforehand. You can opt to buy a mass gainer if you want to have something quick and easy to consume before your workout.

3. Leg Power and Mass Builder

This workout helps you develop explosive power and really adds muscle mass to your legs. And, the rule is simple: skip steps.

You can skip one, two, or three steps. It depends on how long your limbs are or how far you can skip across steps. Do not overestimate your abilities; the last thing you’d want is the workout ending prematurely because you misstepped and suffered an injury.

Skipping steps puts your leg muscles under more strain, therefore, working them harder. The quicker and longer you skip, the more power is developed. This is because you are taking advantage of your muscles’ elasticity and training the speed and force of their contractions.

The longer you take for each step — specifically, the longer you bear your weight on one leg — the more muscle you build. This is because it’s under mechanical tension longer. And, mechanical tension is a primary factor for muscular hypertrophy.

BUT, this workout isn’t the only thing it takes to build bigger legs. You also have to incorporate different exercises, and even proper nutrition, into your program.

4. Timed Workout

Nothing will get your heart pumping more than having to race against time. Make sure you have a timer and any of the two devices: a step counter or calorie counter.

Determine two parameters you want to set for yourself:

1. How many steps or calories you should burn, and
2. How much time you are going to give yourself to step or burn that many.

Then, press “start” on the countdown and just go up and down the stairs non-stop until the time runs out. Estimating the time and steps or calories is important to maximize the workout.

For example, if you want to lose body fat, set your workout parameters to increase your heart rate the whole time. This will help you burn more calories. If you’re trying to build mass and are doing stair cardio as a form of active recovery, set the parameters so that you are going at an easy pace.

Active recovery speeds up the muscle-building process. To help with that, you can try using weight gain supplements to bolster your weight gain efforts.

5. Pyramid Runs

This workout involves short bursts of speed that get longer gradually. It’s great for training speed and anaerobic fitness.

You can divide the staircase using markers, or use the landings if it’s a long set of stairs. Run up to the nearest marker, and walk down. Then, run up to the second marker, and walk back down to the base.

If you are familiar with shuttle runs, then this is almost the same. The caveat is, once you reach the top-most marker, you’re not yet done. The next is to do everything in reverse: run to the top-most and down, then second to the top and down, and so on.

This will burn a ton of calories. So, if you can, have a meal high in carbs and protein before the workout. You will need enough fuel to work out and protect your muscle mass from being burned for fuel as well.

6. Skater Steps

They are called skater steps because the movement you’ll be doing mimics the side to side stride of ice skaters.

But, instead of strides, you’ll need to jump laterally. So, make sure you have wide enough steps for the workout. Besides moving alternately from right to left, you will also be skipping steps so you are forced to engage the muscles to produce enough leg drive.

This exercise improves muscular strength and neuromuscular coordination. Therefore, it develops agility and the ability to transfer weight from one leg to the other. Both of which are important skills for success in athletic endeavors.

Plus, it improves ankle, knee, and hip stability to increase balance and proprioception, and also helps avoid sports injuries from happening. Absorbing the impact of each landing also activates the core so you don’t fall over.

Skater steps have a cardio and resistance training element to them. Thus, it is a great leg builder and fat burner.

Staying Safe on the Stairs

First, always plant your entire foot on each step. Make sure every movement is initiated on a solid base, the heel, ball, and toes all planted. This way, you are less likely to trip, especially when starting a skip or jump.

Next, be careful of the nosing of each step (the hanging part). Be aware of these so you do not get your shoe toe caught, causing you to trip or fall over. It’s always best to wear properly fitted shoes no matter what workout you plan to do.

Lastly, use the handrails if you need to. If you are new to stair workouts, use them for support and balance, especially if you are going to push yourself hard.

Final Thoughts

You can get a workout anywhere if you’re creative enough — including the stairs.

Use this often taken-for-granted part of your house, apartment complex, school, or park to achieve your fitness goals. Stair climbing is more challenging, safer on the joints, and even helps you build those leg muscles. Who knew that this simple structure is functional in a bunch of different ways?

So, what are you waiting for? Take a step closer to your fitness goals, and give these workouts a try now!

About the author:

Imad is the founder and content creator at Foodinplay.com. As a former skinny guy who struggled to gain mass, his aim is simple: cut through the jargon and share everything he learned along the way.

As the name implies, endurance sports are athletic activities involving high-intensity exercise performed over a long time interval. It can be long-distance running, swimming, cycling, or a combination of the three. Even boxing, rowing, soccer, and basketball are categorized as endurance sports. Whether you are a beginner or a seasoned veteran considering a new discipline in endurance sports, it is essential to know some important points before embarking on this challenging activity.  Here, a few vital points about endurance will be shared to ensure that you reach your pursuit of sports excellence.

1. Set Your Fitness Goals

Training for endurance sports is not all about building up stamina. It also involves developing muscle strength, coordination, and agility. Whether you prefer training with a coach or solo, a training planning platform and analysis for running, cycling, swimming and more can help you identify key physical areas to develop or improve and make you perform better. Your physical form, intensity, and effort can be measured, monitored, and predicted using a coaching or training platform. This way, you have measurable data that can help you set realistic and achievable fitness or athletic goals.

2. Track Your Activity Duration

In a marathon, triathlon, or any other endurance sport, the duration of training can vary with every sport-specific event and the athlete’s fitness level. For example, a novice marathoner who wants to participate in a 10-km race would need to set their target to finish the race within one hour. For the training program, the longest and most intense workout the athlete can do is seven to eight kilometers or a 40 to 45-minute run. The ideal preparation for any event is to have training durations lower than the actual race. Running the full course regularly during your training can jeopardize the recovery time of your muscles until the race day. It can often lead to faster burnout during the race. However, when you alternate your pace and activity duration and set training goals close to the full race duration, you are conditioning your body to be ready to run further and avoid sudden exhaustion.

Coaches would recommend a “taper” period of one to two weeks before the race day. This period is where your training volume gradually lessens to allow for full muscle recovery and make you feel revitalized during the race. Your weekly plan should involve a tempo run (5 to 5.5 km) on the first day, an easy run (2 km) on the second day, and an interval run (4 km) on the third day. The fourth day is a rest day to allow your muscles to recover. Continue on the fifth day with another 5.5-km tempo run and follow it up on the sixth day with a long run (7-8 km). End your training week with a rest day. Your taper week can still follow the same routine, but you have to rest 1-2 days before the race. If you still feel the need for an activity, it’s best to stick with one that requires little physical exertion like golf.

3. Understand Your Metabolic Systems

Aside from planning the development of key muscle groups and the duration of the training, choosing a specific time where your body’s energy reserves are utilized is also vital in endurance sports preparations. Metabolism is how the body utilizes energy to fuel movement, and there are two metabolic systems that our body uses: the aerobic and anaerobic systems.

The aerobic system is the dominant metabolic system used by our body. The process involves the use of oxygen to process glucose from food to form a compound called acetyl coenzyme A (acetyl-CoA), which is then converted to a compound called adenosine triphosphate (ATP) – the molecule used for energy. Since the process involves oxygen, part of your preparation and training should be focused on your lungs, which is vital for inhaling and absorbing oxygen. Cardio exercises help strengthen the heart to improve blood circulation and efficiently deliver oxygen throughout the body.

The anaerobic system is utilized by our bodies to provide short but powerful bursts of energy, which plays a crucial role during final sprints to the finish line. As the system’s name implies, energy is processed in the absence of oxygen. At higher intensities of physical activity, the delivery of oxygen gets insufficient as the muscles twitch faster. Thus, the body resorts to processing additional energy without the need for oxygen to compensate for the heightened activity. Sprint training is an excellent way of conditioning your body to readily utilize the anaerobic metabolic system.

4. Pay Attention to Muscle Strength

As mentioned earlier, platforms, applications, and trainers can help you strategize your fitness goals and programs to target specific muscle groups. Muscle strength is one target area that deserves more focus. It differs from muscle power, which is the force your muscle exerts over time. Muscle strength refers to the maximum force you can exert. It comes in handy during sub-maximal intensity movements that are performed during the sport. Muscle strength development aims to improve performance without affecting body weight.

5. Do Not Neglect Mental Stamina

It’s not just physical stamina that endurance sports athletes need to develop and improve. The power of mental toughness is something that should not be ignored. A strong “mind over matter” resolve can drive athletes to push past their limits by resisting sensations and signals of fatigue, which can prompt the body to slow down or stop.

Mental stamina or toughness can be developed over time, through regular exposure to fatigue during training. It is most effective when applied to the specific event you will be competing in. It doesn’t make sense to develop mental stamina for an 800-m race if you are a marathoner.

6. Maintain Good Hydration Practice

Athletes are widely aware of the essential role of proper hydration in endurance sports. These activities require high-intensity exercises that can push your body to sweat a lot and lower your electrolyte levels. The danger of dehydration is real not just in endurance sports but in any activity involving profuse sweating. Before the exercise or competition, athletes need to have enough fluid reserves and normal electrolyte levels. Often, drinking a few glasses of water and consuming fruits and vegetables with high water content 8-12 hours before exercise or competition is sufficient.

Too much water before an athletic event is not advised due to possible dilution of sodium during urination, increasing the risk of hyponatremia. Hydration should continue during exercise, especially if it lasts more than 60 minutes. Ideally, athletes should drink 90 to 240 ml of a 6-8% carbohydrate-electrolyte beverage every 10 to 20 minutes. After exercise, make sure to replenish the rest of the lost electrolyte. Coaches and trainers recommend taking 600 to 720 ml of fluid for every pound of body weight lost during the exercise.

The competition in endurance sports can be stiff. Also, the training that athletes undergo is physically and mentally demanding. Nevertheless, with the right training plan, information, and aid from technology, athletes can achieve excellent performance and personal records. So don’t just train hard; train smart as well.

When you’re on your way to building muscle and getting stronger, nothing can be more frustrating than a plateau. The following will explore some expert tips on what to do and what not to do if you want to keep growing.

Do Have Rest Days

Your body needs time to build new muscle and repair any damages that occurred during your last lifting session. Be sure to take days off your workout.

Don’t Do Exclusively Isolating Moves

Yes, exercises that focus on one isolated part of the body are fine to incorporate, but you should be focusing on exercises that work multiple joints and muscles at the same time. If you want to gain muscle more quickly, working multiple muscles at once is a must.

Do Eat Enough Protein

If you’re not getting enough protein, there will come the point when all the working out you do isn’t producing any results. Protein is what your body uses to build new muscle; it’s also what your body uses for a lot of other crucial bodily processes. This means that almost always, your body’s store of protein is being used up, which means you need to be adding as much as you can back into the body.

Typically, a good aim is to manage one gram of protein for every pound of bodyweight you have. This means a 170-pound person should be consuming about 170 grams of protein a day. When you start thinking about how much protein is standard foods, it becomes clear you need to be eating a lot. It’s a pretty hard thing to pull off, which is why people often combine food with a supplement for muscle growth. To give you an idea of protein levels in foods, consider the following:

• 100gm of egg whites = 11gm of protein
• 100gm of chicken = 31 gm of protein
• 100gm of fish = 22gm of protein
• 100gm of almonds = 21gm of protein
• 100gm of lentils = 9gm of protein

Don’t Eat The Wrong Protein

In addition to being sure that you’re getting enough protein, you also want to be sure that you’re getting the right kinds of protein. First and foremost, there are foods that are fine for you in smaller quantities that get sketchy really fast when you’re eating such large amounts of them. Take the fish mentioned above. If it is becoming a part of your regular habits to eat large quantities of fish, you need to start paying attention to mercury levels which can have devastating effects on your body. It’s not recommended to have more than two servings of fish a week for this reason.

Other proteins to look out for in high quantities include chickpeas, tofu and other soy products. The vast majority of the world’s soy is genetically modified. In smaller quantities, most people aren’t bothered by this; in large quantities, it can become a massive problem. Phytoestrogens are present in genetically modified foods, and when consumed, phytoestrogens bind to estrogen receptors in the body resulting in hormonal imbalances. Hormones affect your motivation, mood, weight, appetite, energy levels, and sleep quality. All of these, in turn, impact your ability to work out and, therefore, gain muscle.

Moreover, peanuts and peanut butter are a common favourite and super high in protein, meaning this particular food needs a little more examination. Peanuts inhibit mineral absorption, which is a massive problem if you’re eating a lot of them. Peanuts also have an extremely high risk of mould contamination compared to other foods. Aflatoxins are a family of toxins that the fungi that grow on peanuts produce; basically, they’re a type of mould that covers peanut plants and are carcinogenic (they lead to liver cancer). To make things a bit scarier, they are not killed off when peanuts are processed or roasted (even when peanuts are turned into peanut butter), and they are abundant and thriving all over peanut root systems. When you’re eating peanuts or peanut products, you have a good chance of eating mould at the same time, and when you’re eating a large quantity, this can become a major problem.

Do Train heavy

If you’re looking to gain muscle, train on the heavier side of your comfort level. You want to be working with a weight that you can do around five reps in good form with. If you can do ten to fifteen reps, it’s time to add more weight.

The above information should have hopefully pointed out a few areas where you could improve your workouts and dietary habits with muscle growth in mind. It is crucial that you practise good form when lifting weights as this will prevent injury.

Runners usually score relatively high on most tests that have to do with good health. However, some recent studies have revealed that they are susceptible to tooth decay and cavities. Several triathletes have revealed that higher endurance training increases the risks of enamel damage and bad teeth in runners. As a matter of fact, most dentists can tell if a person is a runner from the moment they open their mouth.

This is why it is essential to schedule several appointments with your dentist to look for early signs of tooth decay or worn-down enamel as a runner. Regular appointments with your dentist will help ensure that you can quickly notice and take care of minor problems before they evolve into much more damaging issues. You can check out Rincon Dentistry to see their services and other options that help you with your teeth problem.

Why do your teeth hurt while running?

Tooth pain while running could be a sign of enamel erosion or exposure to the underlying dentin. This causes increased sensitivity to wind and cold drinks while you run.

Thankfully, dental clinics like the North Bramalea Dental are dedicated to helping runners manage their dental health and deal with such issues. There, you can get the comprehensive dental services and checkups you require to ensure that your dental health is at its peak.

What are the factors that lead to bad dental health in runners?

According to research results, several factors can cause poor oral health among runners. Some of them include:

1. Heavy consumption of sports drinks

Sports drinks usually serve as a source of energy and hydration for runners after strenuous workouts. Still, they have also been found to soften dentin, increase sensitivity and make teeth more susceptible to decay.

Drinking more water and less acidic beverages is always advisable because it reduces the risk of teeth damage.

2. Mouth breathing

Being a mouth breather means that your mouth would get dry more often. When there is less spit in your mouth, you are more prone to cavities because saliva washes debris away from the mouth and helps to neutralize excess acids from food. Thus, the absence of saliva makes the mouth become a habitable environment for decay-causing bacteria.

Thankfully, this risk can be reduced by drinking more water and focusing on breathing through the nose.

3. Excessive consumption of sugar

Some runners consume sugary gels and chewable to keep up their glucose levels during exercise. These sugary products also feed the bacteria that live in the mouth. While these bacteria dine, they produce acids that eat away at the teeth’ protective enamel. This can be prevented by drinking and washing your mouth with water immediately after the sugar ingestion.

4. Damaging Existing Dental Work

If you’ve had some dental work, protein bars in the past, sticky/crunchy chews can damage fillings and crowns because the cement holding them in place is a lot softer than the natural tooth and bone skeleton.

Runners would need to be careful with foods like this. It is advisable to consume softer natural foods that are healthier and safer for their stomach and teeth.

5. Using Teeth as Tools

While running, it is easy for runners to open snacks and power bars using their teeth, and this is a common factor that causes tooth fractures. Instead, it would be better to put snacks in easy to open bags that would not require the use of teeth so as not to risk damage to the teeth.

6. Teeth Grinding

Very active runners have been known to clench and grind their teeth together during challenging speed sessions. Over some time, this activity wears down the enamel and causes the temporomandibular joint disorder.

Dentists often create mouth guards to help with this condition, although runners don’t usually wear them when running for the sake of convenience. Runners can make a conscious effort to cope with this by relaxing their faces and shoulders to avoid tension. Staying relaxed can also help them run faster.

Wearing a nightguard to bed can help reduce the risk of wear on your teeth and also helps you wake up feeling refreshed.

7. Poor dental hygiene

Some runners often forget to include oral hygiene in their workouts. It is essential because of all the teeth damaging activities they may have engaged in during their runs, like consuming high sugar drinks and foods. The importance of brushing teeth after a run cannot be overemphasized. It is equally important to take care of your teeth and body at all times.

Conclusion

Being susceptible to poor dental health, runners must pay close attention to their teeth and ensure that they give them as much care as they give the rest of their bodies. The tips in this article will be of immense value to you.