nokcha
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How to Fall in Love with Running

I've always had weak knees and a sprained ankle from high school tennis has made me wary of running for as long as I can remember. Then one day, I decided to start jogging.
It only went up from there!
That runner's high that all those runners talk about is the real deal, and you need to get a taste of it too!
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@JJ25 I know what you mean, if I go on a short jog all I get is SUPER HYPER but a long run makes me feel like I can take on the world!
Love running when I can actually run farther than a mile lol. It's such a stress reliever 😊
@nokcha haha exactly :)
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Breast Reduction Surgery - Health Benefits And How To Know If You Need One
Although many women seek breast augmentation to increase their size by a cup size or two, just as many women seek breast reduction to reduce their size by a size or two. Besides this, breast reduction surgery has a variety of health benefits. Although many women are aware that breast reduction surgery is an option, they are unaware that breast reduction may be able to help them with some of their health problems. What Is The Problem? Many women who have large breasts endure pain in many parts of their bodies. The proportions of the body are frequently distorted by large breasts. This imbalance can put tension on various muscles and joints. With age, this becomes more difficult. The weight of the breasts pulls the shoulders forward naturally. Nerve fibres may be squeezed as a result of this. Women may have nagging, continuous discomfort as a result of the compression of nerves. What Are the Benefits of Breast Reduction? Breast reduction surgery can reduce the size and contour of the breasts, reducing the tension on the back muscles and spinal column. Many women see a reduction in back and even hip pain once they lose weight. Many women report a boost in self-confidence in addition to the physical benefits of breast reduction surgery. Many people believe that only small-breasted women have body concerns, but this is not true. Women with abnormally large breasts also have insecurities about their bodies. Having the physique of your dreams might help you gain the self-confidence you've always desired. Following their surgery, many ladies discover that they can finally exercise the way they've always wanted to. Because the weight of the breasts makes it difficult to move in certain directions, a woman's ability to work out as she likes may be hampered. How Do I Know Whether I Need a Breast Reduction? Consider breast reduction surgery if your breasts are large and they make you feel insecure. You may also have physical symptoms such as shoulder pain caused by your bra straps, which is a result of the bra supporting too much weight. Back and neck ache are additional symptoms that your body is trying to sustain your breasts' weight. Numbness in the hands and fingers, as well as headaches and, in severe cases, shortness of breath, have been reported by some women. Is Breast Reduction Surgery a Good Option for Me? Most women who are in good health are good candidates for breast reduction. There are a few things that could prevent you from having this surgery done. Schedule a consultation your plastic surgeon to see whether you're a good fit. Obtain started today by booking your consultation if you're ready to get the physique you've always wanted, relieve discomfort, and enhance your health.
Personal Fitness Training: Become a Personal Fitness Trainer
If you love exercises and fitness routines, you may want to become a personal fitness trainer. Becoming a coach will allow you to share your passion with others and help them achieve a fit body. Here are some steps you need to take before you can become one. Hire a personal trainer Austin to fit your body. First, you have to ask yourself if you really have what it takes to become a personal fitness trainer. Being a coach is not just about knowing the different types of fitness programs. You also need a set of skills that will allow you to be successful in this profession. First, you must be patient. Not all clients will become as passionate and disciplined as you. Therefore, you have to be patient with them, especially if they are not getting immediate results. You should also be able to encourage them to do their best. You have to be a good listener to be able to spy on their hearts and motivate them better. You don't really need a perfect body to become a coach, however, you must have discipline over yourself and you must understand what a healthy lifestyle is. Second, you need a certification. This is how it is. You need a document that tells everyone that you are qualified. You can get a certification by attending different seminars and workshops. You can also join organizations that offer it. If you know of a good sports club, contact them immediately and ask if you can get certified with them. You need to prepare very well for this because you may get some exams before you get certified. Third, you must choose a specialty. This step is optional because most fitness trainers don't really have a specific service area. However, if you have a specialty, you will have a greater advantage over the others. In addition to this, you will have more credentials that will allow you to make your price higher than the others. One example is becoming a fitness trainer for people with injuries. This can be a lot more challenging, but challenges always make for exciting stuff. Fourth, you need to get a job at a sports club or organization. You must gain practical experience before starting on your own. Getting a fitness training job at a sports club will go a long way toward gaining valuable experiences. You can contact the club of your choice and ask them if there are any vacancies. If there are, you should take advantage of that opportunity and apply immediately. Fifth, you must go independent and create your own training company. You can always work in a sports club, but that won't help you much in the long run. At some point, you have to stand up for yourself and create your own professional name. When creating a business, you need to make sure that you meet all the requirements of your city.
How is EMS Training Beneficial for your Physical Therapy?
Although Electrical Muscle Stimulation (EMS) is a relatively new technology in the fitness world, the benefits associated with the technology are increasingly becoming popular. The benefits of EMS training include but are not limited to strengthening muscles, weight loss, pain reduction, and increased flexibility. These benefits are particularly important for physical therapy. Physical therapy encompasses providing services in situations where movement and function are threatened by aging or an injury. These services are designed to restore movement. EMS technology has its roots in physical therapy. Indeed, a version of EMS, Transcutaneous Electrical Nerve Stimulation, commonly abbreviated as TENS, has been used in physical therapy for decades. Even though EMS is used exclusively for workouts in the fitness industry, the technology maintains some of the benefits of TENS and, as such good solution for individuals who need physical therapy. Why is EMS Training Beneficial for your Physical Therapy? Many individuals are in physical therapy to build strength, correct posture, increase flexibility, increase range of motion and functionality and manage and reduce pain. The core function of EMS training is to strengthen muscles, the key factor to many of the reasons people go to physical therapy. The role of best EMS suit in effectively and efficiently strengthening muscles is the main reason EMS is beneficial to your physical therapy. The electrical impulses enable the muscles to contract as such facilitating muscle development and subsequently strengthening. When can you Use EMS in Therapy? Muscular Atrophy You can use EMS for your physical therapy when you have muscular atrophy. Muscular atrophy describes a condition where muscles waste away due to aging or disuse. Neurogenic muscle atrophy occurs when an injury harms the nerve attaching to the muscles. Whether the condition is due to osteoarthritis, stroke, rheumatoid arthritis, or an injury, it is necessary to rebuild the muscles to avoid long-term loss of movement. EMS training suits effectively rebuilds muscles since it forces muscles to contract, resulting in muscle growth and strengthening. The efficiency of EMS implies a weak individual can quickly rebuild their muscles compared to the time it would take in conventional training. For the same reason, EMS is the perfect solution for people with low endurance. Pain Management EMS training strengthens all major muscles in the body by providing more muscle contractions than conventional training and, as such vital in pain management, particularly lower back pain or knee pain. Lower back pain is often a result of poor core strength associated with improper posture and incorrect muscle balance. EMS training strengthens core muscles without exerting too much pressure and, as such, reduces lower back pain. Which Type of Exercises Should You Do? It is important to recognize the role of EMS in physical therapy largely depends on the type of injury and your physical capabilities. The exercises appropriate for your physical therapy must be tailored to address the issue. Ultimately, depending on your injury, you can easily determine which muscles to strengthen and subsequently customize your workout sessions to focus on those particular muscles. If you have any underlying medical condition, it is necessary to consult a doctor prior to starting your EMS training. For more visit our eBay store.
Tips for New Runners
1. Keep it consistent: If you stop running for a while, then you'll have to build your conditioning back up. So set yourself a schedule and stick to it! This doesn't mean running the same place and pace everyday, but just be sure to run somewhere, somehow consistently. 2. Learn proper form: Just like any exercise, if you aren't in the right position it just won't have the same results. When running, keep your head over your spine, relax the shoulders, and engage your abs. Bad running form is a common cause of injury. 3. Dress the part: Everyone loves cute running attire - for good reason. There's no need to invest in anything fancy, but be sure to put some thought into a good pair of shoes. They can be the difference between a good run and an injury. 4. Fuel right: Running on an empty stomach can keep you from having the right amount of energy, but eating too much can lead to cramping. So where is that middle ground?! Try peanut butter toast (one slice!) at least 15 minutes before running. 5. Drink water: Hydration, hydration, hydration! If you don't drink enough water before your run (as well as during), then chances are you'll have to stop before you'd like to because of fatigue or a cramp. 6. Have a plan: It's not all about consistency; you should also keep your body challenged. Plan on doing these new kinds of runs, but be sure to incorporate easy runs into your weekly plan as well. 7. Do more than run: Don't limit yourself to the trails or treadmills. There are many things you can do when you aren't running that can help you, like stretching after every run, strength training regularly, and getting enough sleep!
Running Tips for People Who Hate Running
I always wanted to be the girl in the cute leggings that you see running near the beach while you're in your car driving to get super fattening burritos. But I just couldn't do it. Running was something that I really hated even in elementary school. Once I got serious about fitness though, I realised I had to change! So here are my tips (from a girl that hates running!) on how to become a runner! - Take it slow. Find your own pace. Starting on a treadmill first helps and and will get you working towards a faster speed. - Run in intervals. You aren't going to run 5 miles straight the first time. Plus, interval training is great for your metabolism! Try alternating between walking for a minute and then running for a minute. Find your comfort zone. - Always wear running shoes: Not all sneakers are created equally. Check out your local shoe store and make sure your current pair is a good running shoe. You don't want to injure yourself! - Watch your breathing: Side cramps are no pleasant and simple breathing helps you avoid it! Periodically, take a deep breath in through your nose and a big exhale out of your mouth. This will help get your breathing under control. - Listen to your favorite music: Running playlists are SO important! They motivate you to keep going and help you find the right pace. - Know when to stop: Don't push yourself too hard. Know your limits and don't push them too far. You want to challenge yourself, but not hurt yourself.. - Run with friends: Most activities are more fun with others, and running is no exception. Your friends can encourage you to keep going and to run just a little bit further. Just don't go out for ice cream afterwards!
How to Build an Exercise Plan
What sort of exercise do you have to do? There is no single sort of exercise that will look out of all of your needs. In fact, to urge the foremost benefits from your routine, you would like a mixture of activities during the course of every week. Otherwise, it is sort of a diet consisting only of fruit—healthful as far because it goes, but lacking tons of the nutrients you’ll find in other foods, like fish, vegetables, nuts, and whole grains. Developing a balanced exercise plan So what does a balanced exercise plan consist of? The Physical Activity Guidelines for Americans from the U.S. Department of Health and Human Services urge all adults to incorporate the subsequent sorts of exercise in their weekly routines: · 150 minutes of moderate aerobics per week (for example, a half-hour on each of 5days)or 75 minutes of vigorous aerobic activity. · two or more strength training sessions per week, with a minimum of48 hours in between to permit muscles to recover. · balance exercises for older adults in danger of falls. If this all sounds overwhelming, remember that workouts are often choppy into smaller segments. for instance, three 10-minute walks can get you to your daily goal of half-hour of aerobics. Each workout should also include an easy warm-up at the start and a cool-down at the top. The warm-up should contain gentle exercise, like marching in situ, to relax your muscles and obtain more oxygen-rich blood flowing to them. to chill down, slow your activity and therefore the intensity for five to 10 minutes, then pack up with stretches to assist prevent stiffness. Read onto find out more about each component of a balanced exercise program in greater depth and suggest a mixture of activities and exercises to urge you going. Aerobic exercise (cardio) Often called cardio or endurance activities, aerobic activities are great for burning calories and paring down unwanted fat. Theycontainsactivities that make the guts and lungs work harder: consider walking, biking, running, and swimming, for instance. Aerobic exercise temporarily boosts your pulse and breathing, allowing more oxygen to succeed in your muscles and tuning up cardiovascular endurance. These are the activities that are related to lower risk for several diseases and longer lifetimes. How much do you have to do? The Physical Activity Guidelines for Americans recommend accumulating a weekly total of a minimum of two-and-a-half hours of moderate aerobic activity, or one hour and quarter-hour of vigorous aerobic activity. (Note: If you favor mixture, 10 minutes of vigorous activity equals roughly 20 minutes of moderate activity.) Raising your weekly goal to 5hours of moderate activity, or two-and-a-half hours of vigorous activity, nets additional health benefits, especially weight loss. Each session should last a minimum of10 minutes. Get started Walking is typically safe for people of any age or level of fitness and may easily be adjusted to cushy speed. It doesn’t jar joints or raise your pulse to dangerous levels. For a greater challenge, you'll add time, distance, or hills to enhance endurance or use resistance bands to tone while you walk. Walking is typically safe for people of any age or level of fitness and may easily be adjusted to cushy speed. It doesn’t jar joints or raise your pulse to dangerous levels. For a greater challenge, you'll add time, distance, or hills to enhance endurance or use resistance bands to tone while you walk. get more knowledge about Boost your Fitness Motivation for a healthy life.
Keeping your heart healthy is something you can work on every day
Key takeaways A heart healthy diet is a pattern of food you eat over days, weeks and months.  Regular physical activity reduces your risk of having a heart attack or developing heart disease.  Quitting smoking decreases your risk of heart attack and stroke almost straight away.  Understanding and controlling cholesterol and blood pressure is key to your heart health.  Keeping your heart healthy is something you can work on every day. What you eat, how much you move, whether you smoke and controlling your cholesterol and blood pressure are five things that can have a big impact on your heart. Find out why they’re so important and get practical tips on living a heart healthy lifestyle.  Tips for eating a heart healthy diet  Healthy eating for a healthy heart is a pattern. It doesn’t focus on one type of food or nutrient, but rather on what you eat over days, weeks and months.  This style of eating is naturally low in saturated and trans fats, salt and added sugar. It’s rich in wholegrains, fibre, antioxidants and unsaturated fats.  Eat more fruit and vegetables  A diet full of a variety of fruit and vegetables is linked to healthier hearts and a lower risk of heart disease.  Swap to wholegrain  Wholegrain cereals include more of the natural grain. This means they have more nutrients like dietary fibre, B vitamins, vitamin E, and healthy fats.  Make healthy fat choices  The best fats to include in your diet are monounsaturated and polyunsaturated (omega-3 and omega-6) fats. You can find these healthier fats in avocados, nuts, fish and sunflower seeds.  Use herbs and spices instead of salt  Eating too much salt is bad for your heart. The sodium in salt can increase your risk of developing high blood pressure, a major risk factor for heart disease.  Find out more about scacuncristina kesihatan Tips for being more active  Doing regular physical activity reduces your risk of having a heart attack or developing heart disease. Keeping active helps to control common heart disease risk factors, including:  High blood pressure,  arbainanurdin tips petua cara High cholesterol, and  Being overweight.   Regular physical activity can also help strengthen your bones and muscles. It can help you feel more energetic, happier and relaxed.  Source: # https://amara.org/en/profiles/profile/lNII8WrsCvn4hpRMYGezaIzhB_gudNnOfvKHWn9bksY/ # https://amara.org/en/profiles/profile/mfPuF7-Jk082gD5BnVG5MatpqxEiQtXVbbnnjIC2s3Q/ # https://amara.org/en/profiles/profile/RT5vNfDdpUOgvwSRMrvTFZFbNTQvhQheWX2hdoCe5TU/
My Advice For Beginning Runners
Running is one of the best exercises out there. It works your entire body, from your legs to your core. It even works your mind! You’ll need both physical and mental discipline to become a great runner, but even so, it’s easier than you think – and a lot of fun. Painful yet rewarding fun. ;) As someone who ran competitively for several years in high school, and subsequently took up running as a hobby, I wanted to share my tips for beginning runners. It’s one of those things that’s a little tricky at the beginning, but once you make it a habit, it becomes easier and easier. Starting a running program can be a little intimidating, especially if it’s your first time. You might not know where to start. Here’s what I recommend. Getting Started 1.) Make sure you have a very supportive pair of shoes. Most people invest pretty significantly in their running sneakers. If you don’t want to drop $100 on shoes you’re not sure you’ll use, maybe start running first, and then buy the shoes once you’re certain to continue. 2.) Start by running 3 times a week for 20 minutes. If you can make it all the way to end of 20 minutes without stopping, great! But if that sounds a little intimidating, then I recommend starting with a walk-run. I wrote a whole card on the amazing wonders of the walk-run, which you can read here! 3.) Don’t get discouraged if it’s hard. It’s going to be hard for the first three weeks or so. It’ll probably feel like death, actually. And it’s normal to be really sore or have weird, unexpected aches and pains. Running works a lot of small muscles you didn’t even know you had. Just stick with it. Next Steps Once you get used to running three times a week (this might take anywhere from one to three weeks), bump it up to four or five times a week. This is when you’ll really start to reap the benefits – running every to every other day feels sooo good! You’ll start to find you have more energy, and feel happier and more in touch with your body. That’s one of my favorite benefits of running – I feel so much more comfortable in my own skin, and proud of what my body can do. It feels good to realize you’re so much stronger than you thought. You can gradually increase the time you’re running when you’re ready, too. I like to increase by 5 minutes a week. And then you should start researching weekly running plans, interval workouts, and sprint workouts – whatever interests you, really! There are a lot of ways to introduce variety into your workouts to keep things interesting. ;) A typical week might look like this: Monday: 25 min. interval workout Tuesday: 45 min. long slow run Wednesday: 30 min. run Thursday: Rest day Friday: 25 min. interval workout Saturday: 1 hour long slow run Sunday: Rest day Sticking With It Don’t let any excuse deter you from your goal. Even though it hurts, the rewards are so much greater than whatever relaxation or comfort you’ll derive from spending half an hour on the couch. And when the urge to stop strikes right in the middle of your workout – because it definitely will – just keep pushing through. Check out my tips for pushing through your workout here. Feel free to leave any questions I haven’t answered in the comments below! I’d be happy to help in whatever way I can. Running has really improved my life, so if I can spread that positive energy to others, then all the better. :)
Is A Breast Lift Right For You?
Our body ages as time passes. Breasts lose volume and fullness. They droop and make you self-conscious as a result of these changes. Continue reading to learn everything you need to know about a breast lift and the benefits you can expect. What Does a Breast Lift Entail? The breasts are lifted and firmed during a breast lift surgery. A lollipop incision is ideal for breasts that require a minimal bit of lift. If only the areola and nipple need to be elevated, a single incision around the areola can be used to obtain the desired effects. If your nipples and areola are below the level of the inframammary crease, you'll need a third incision to see results. Breast Lift Advantages A breast lift has numerous physical and psychological advantages. After significant weight gain or loss, many women notice that their breasts alter shape and sag. A breast lift can boost your self-esteem, which can improve your quality of life. Let's have a look at some of the physical advantages. Physical Advantages A breast lift has various physical advantages. Without augmentation, a breast lift can give you a larger appearance. This is due to the fact that the surgery makes your breasts appear firmer and larger. You can achieve a more youthful, renewed appearance by elevating your breasts. You can enjoy the results of your weight loss and feel proud of your successes and newly better physique by removing stretched out, superfluous, flabby skin and altering the location of the nipple. Is It True That I'm a Good Candidate? Your medical history will be reviewed by a cosmetic surgeon to evaluate if you are a good candidate for a breast lift. If your nipple and areola are located beneath the inframammary fold or the crease beneath your breast, you may be a suitable candidate for a breast lift. If your nipples appear to be pointing downward and you want them to face forward, you may benefit from a breast lift. Many women who have breast lifts are unhappy with how their breasts seem when they wear a bra. In a bra, a breast raise can make your breasts appear rounder, fuller, and more attractive. It can also treat asymmetry or a tuberous appearance of the breasts that may have developed since puberty or as a result of breastfeeding. If you're unhappy with the size of your breasts after your breast lift, talk to your doctor about a breast reduction or breast augmentation with fat. What Should I Anticipate? It will take a few months for your newly shaped breasts to settle into place after your breast lift. The benefits, on the other hand, are long-lasting. Your body will continue to age and be affected by gravity, but you will be able to enjoy the results of your treatment for decades. It is safe to nurse after a breast lift, although childbearing, breastfeeding, or gaining a lot of weight can make the treatment less effective. Maintain an active lifestyle and a healthy weight for the greatest outcomes.
EMS Workout Benefits
Have you noticed how much better you feel when you work out? Do you note how you sleep better, and think better? There are many physiological and mental benefits associated with physical activities and fitness. Indeed, many studies confirm the irrefutable effectiveness of regular exercises. Regular physical activities are beneficial to the heart, muscles, lungs, bones, and brain. Exercising improves many aspects of your life. In addition to the extensive benefits of physical activities, there are several advantages that are specific to EMS workout suit Undeniably, the growing popularity of this new technology is primarily due to benefits specific to EMS. EMS workout benefits include; Physiological EMS Workout Benefits Many people exercise for physiological benefits that include improvement in muscle strength and boost of endurance. There are several physiological benefits that are specific to EMS workouts and include; EMS Workout Benefits to muscles EMS training facilitates better muscle activation, enabling your body to use 90% of its potential, unlike conventional training, where you only use 60-70% of your strength. Similarly, EMS increases muscle mass due to the extra stimulation. Benefits to Tendons and Joints Since you do not need to use external loads to achieve deep muscle activation during EMS training, the strain on tendons and joints significantly reduces. Indeed, since EMS workouts are grounded on electrical stimulation and not heavy loads, there is no additional strain on joints and the musculoskeletal system. Vascular and capillary benefits EMS workout benefits the cardiovascular system. Specifically, EMS workouts support improved blood circulation and, as such, reduction in blood pressure. Similarly, improved blood flow decreases the formation of arterial clots reducing vulnerability to heart attack and cerebral thrombosis. Research shows EMS training suit increases blood flow (especially when done in lower frequencies) to muscle tissues. The electrical impulses sent to the full-body suit support blood flow through the contraction and relaxation of muscles. Posture-related Benefits EMS training work the stabilizer muscles correcting and improving posture. Correct body posture is essential in well-being. Incorrect posture is associated with muscular pain due to decompensating. EMS workouts specifically target and train difficult-to-reach stabilizer muscles, reducing postural imbalances of the back, tummy, or pelvic floor. Improvement in overall posture and flexibility reduces muscle pain. EMS Workout Benefits to Mental Health A multitude of research supports the hypothesis that exercising improves mental health. Working out facilitates the secretion of three hormones; endorphins, dopamine, and serotonin. These hormones generate chemical reactions in the brain responsible for that satisfied and happy feeling you get during and after working out. EMS is a high-intensity workout that triggers the release of dopamine a few minutes into the training. Dopamine helps you become more alert and focused, improving performance. After an EMS workout session, the body releases serotonin. Serotonin regulates body temperature in addition to adjusting the imbalances in the nutritional cycle. Ultimately, EMS improves mental health by triggering the release of certain hormones that lighten the mood, relieve stress and dull pain. EMS training is your ingredient of happiness! Time-Saving With EMS training, you can achieve a full-body workout in a mere 20 minutes. Indeed, the EMS full-body suit simultaneously activates many muscles in the body, effectively reducing training time. Fast Results The benefits of regular exercises are achieved much faster with EMS workouts compared to conventional training. Due to robust muscular activation, the results of EMS workouts are evident much quickly. EMS workout benefits are not only physiological but also mental. EMS training enables you to enjoy these benefits with a mere 20-minute workout thrice a week! For more visit our eBay store.