Author: user

3 Aug

Facts About Stretching

Ever since I started to run five years ago, the warm-up routine I always do is to perform static stretches. But now, studies show debunked the importance of stretching, specifically static stretching. But before you completely believe this and take out this type of training out from your routine, here’s an advice for you, you cannot completely move away with stretching. It plays a huge role in improving flexibility and loosening joints and muscles needed to power through your long run, especially an intense, and the longer one. So before you get sad or rejoice, depending on how you feel about static stretching, read on first.

So here’s what you can do, first is you learn the difference between the two basic kinds of stretching which are static stretches and dynamic stretches. Static stretches are designed to loosen your muscles and joints, and there are dynamic stretches, they are needed to pump up the same group of joint and muscles.

To be more clear and specific, static stretches demands you to push to the limit of your range of motion and then force your body to hold it there for 15-60 seconds. Doing this kind of stretching allows your joints and muscles to adapt to the stretch, therefore increasing your flexibility.

While dynamic stretches, on the other hand, is where you push your body to the limit of your range of motion in a slow manner. In order to do this, you need to constantly move to challenge them and work towards a deeper stretch. This is the ideal stretch when it comes to preparing for a run to activate all your joints and muscles that are needed for that run.

Let’s list it down:
1. With dynamic stretching, the constant motion plus the stretch increases your core temperature and gets your body fired up for activity. On the other hand, static stretches lower your core’s temperature.

2. Static stretching only effectively loosens your muscles and joints but it is in no way useful nor particularly relevant to the activity you are about to do—running. 3. Because your core temperature is lowered when you do static stretches, these will work well for when your body needs to relax. Conversely, dynamic stretching will work well for when you’re preparing for an activity.

3. Because your core temperature is lowered when you do static stretches, these will work well for when your body needs to relax. Conversely, dynamic stretching will work well for when you’re preparing for an activity.

The surprisingly simple conclusion: dynamic stretches are for warming up your run. Static stretches should only be used for cooling down.

3 Aug

The Places Where You Should Run:

Running—most people, including me love running. It’s one of the most convenient ways to lose weight and stay fit. In most cases, you just lace up your running shoes, head out your front door and you know, start running until you can.

If you are planning to run on your local streets or sidewalks, be extra careful with route that has less traffic and wide road or sidewalks.

And be 100% sure to follow safety precautions for running outside, like running in the opposite direction of traffic, it’s important that you practice good running etiquette and are courteous to the other cyclist, runners, and walkers
When you running on roads, you can use an app called MapMyRun to record your route and measure it. This site also provides saved routes from other runners near your location, so you can browse through them and try some new routes. Or you can always drive your route in your car and measure the mileage using your car’s odometer, simple right?
You can also consult some of your runner friend or a running club and join their groups.

I mean, the more the merrier! Plus you can have someone to talk to while you run.
But if you prefer running alone, you could always do that too, you will at least get new routes from them. Your local running shop is also a great source to ask for some new routes. Ask for their suggestion for some local running routes you can try.

You may learn about parks and recreation facilities that you didn’t even know existed if you’re lucky you might find a nearby dirt hiking or running trails you can try, this way it can be easier on you and your body than running on a concrete or asphalt. Of all the surfaces you can, the best surface to run on is the dirt path, followed by asphalt roads and then, concrete sidewalks.

Another safe, convenient option is the track at your local high school. Most high-school tracks are open to the public, and they’re also a softer surface, compared to asphalt and concrete. Most tracks are 400 meters (about 1/4 mile), so it’s easy for you to monitor your distance when you’re running on it. If you’re new to running on a track, here are some basic etiquette rules for track running.

3 Aug

Your Complete Guide to the Perfect Push Up

At some point, we’ve always struggled at some point; in this case, we’ve struggled to do a push-up. Don’t worry because struggling to do a push-up is normal. So don’t be too hard on yourself, instead of practicing the perfect one. Good thing we’re here because we are going to teach you how. The thing is, for you to effectively and safely transition towards the more complicated fitness moves, you need to perfect the basics first before anything else.

Unfortunately, some people tend to jump this step, they push themselves to do one and end up hurting themselves or actually causing themselves a serious injury, and trust me you do not want that. I remember one time, one person decided that he’s too good to perfecting a push up that he neglected some of the basic precautions, leading himself to the ER, and that my friend, is where doctor advise you to stay out of the gym for months. Now, you don’t want to ruin the progress you just made, don’t you? So pay attention and don’t take shortcuts.

So here’s to keeping your muscles fine-tuned and injury-free, here’s one such move you should start working on: the push up. Just follow these easy tips to perfect your push up and get the most out of it.

1. First position: the high plankFirst off, you need to get into a high plank position. So keep your palms planted firmly on the ground, your elbows locked out, your arms fully extended and supporting your weight. Be sure to keep your core, your glutes, and your hamstrings engaged the whole time to get the maximum benefit from this exercise. Always keep your back flat and your whole body level the whole time too.

2. Second position: the low plankWith your back still flat, slowly bend your elbows and lower down towards the ground. Your neck should be neutral to prevent injuries. Your aim at this point is to be able to graze the floor with your chest.

3. Third position: back to high plank from your low plank position, push back up, extending your arms and returning to your first position: the high plank. So now you know the basics of push-up, I assume you won’t forget this, trust me, do not take shortcuts, nothing good will come out of things if you do things half-assed.

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