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5 Tips to improve your running technique
Remember – the little adjustments add up!
1. Focus on Posture
- Keep your head up, shoulders relaxed, and back straight.
- Your body should have a slight forward lean from the ankles, not the waist, to help propel you forward.
- Engage your core to maintain balance and stability throughout the run.
2. Shorten Your Stride
- Overstriding (landing your foot too far in front) can lead to injuries and inefficiency.
- Aim for a midfoot strike with your foot landing directly under your hips. Short, quick steps improve speed and reduce impact on your joints.
3. Use Your Arms Efficiently
- Keep your elbows bent at about 90 degrees, and swing your arms from the shoulders, not the elbows.
- Avoid crossing your arms in front of your body, as this can throw off your balance. Keep them moving in a straight line with a smooth, natural motion.
4. Improve Cadence
- Cadence refers to the number of steps you take per minute. Aim for around 170-180 steps per minute, which can reduce the risk of injury and increase running efficiency.
- Using a metronome or counting your steps during a run can help you adjust your cadence over time.
5. Focus on Breathing
- Practice rhythmic breathing to improve oxygen intake and endurance. For example, try a 3:2 inhale-to-exhale ratio (inhale for three steps, exhale for two).
- Breathing deeply from your diaphragm (belly breathing) is more efficient than shallow chest breathing and helps you stay relaxed during runs.
By implementing these techniques, you’ll find improvements in efficiency, speed, and endurance over time.
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Cardio before or after weights?
Cardio Before Lifting Weights:
- Warm-up Benefits: Doing cardio before lifting can serve as an effective warm-up, increasing heart rate and blood flow to muscles, which can reduce the risk of injury.
- Endurance Focus: If the primary fitness goal is to improve cardiovascular endurance, doing cardio first can ensure that maximum energy is devoted to this aspect.
- Calorie Burn: Starting with cardio can help kickstart calorie burning, which may be beneficial for those looking to lose weight or burn fat.
Cardio After Lifting Weights:
- Strength and Power: If the primary goal is to build muscle strength and power, doing cardio after lifting ensures that energy and glycogen stores are prioritized for weight training.
- Reduced Fatigue: Lifting weights requires significant energy and focus. Doing cardio first might lead to fatigue, reducing the effectiveness of the strength training session.
- EPOC Effect: Performing cardio after weights can enhance the Excess Post-exercise Oxygen Consumption (EPOC) effect, leading to increased calorie burn after the workout is completed.
Considerations:
- Personal Goals: The decision largely depends on individual fitness goals—whether they are more focused on cardiovascular health, weight loss, or muscle building.
- Individual Preferences: Some may prefer starting with cardio to feel more energized, while others may want to lift first when they are freshest.
- Hybrid Approach: Some training programs incorporate both methods at different times or use a hybrid approach, such as doing high-intensity interval training (HIIT) that combines both cardio and weightlifting elements.
The top 5 AB exercises for Men before Summer (and how to do them)
Here are five effective ab exercises for men along with instructions on how to perform them:
- Plank:
- Start by lying face down on the floor or mat.
- Lift your body up onto your elbows and toes, forming a straight line from your head to your heels.
- Keep your abs tight and hold this position for as long as you can, aiming for 30 seconds to 1 minute.
- Make sure to keep your body in a straight line and avoid letting your hips sag.
- Russian Twists:
- Sit on the floor with your knees bent and your feet flat.
- Lean back slightly, keeping your back straight, and lift your feet off the ground, balancing on your glutes.
- Clasp your hands together and twist your torso to the right, bringing your hands towards the floor beside your hip.
- Twist back to the center and then to the left side. Repeat this movement for the desired number of reps.
- Leg Raises:
- Lie flat on your back with your legs straight and your arms at your sides.
- Keep your lower back pressed into the floor as you lift your legs up towards the ceiling.
- Slowly lower your legs back down towards the floor without letting them touch the ground.
- Repeat for the desired number of repetitions, keeping your abs engaged throughout the movement.
- Hanging Leg Raises:
- Hang from a pull-up bar with an overhand grip, hands shoulder-width apart.
- Keep your legs straight and raise them up in front of you until they are parallel to the ground.
- Slowly lower your legs back down to the starting position.
- Repeat for the desired number of reps, focusing on controlled movements and keeping your core engaged.
- Mountain Climbers:
- Start in a plank position with your hands directly under your shoulders.
- Bring your right knee towards your chest, then quickly switch legs, bringing your left knee towards your chest while extending your right leg back.
- Continue alternating legs at a quick pace, as if you are running in place.
- Keep your core tight and your body in a straight line throughout the exercise.
Remember to perform these exercises with proper form and technique to maximize effectiveness and minimize the risk of injury. Additionally, it’s important to incorporate a variety of exercises into your routine to target all areas of the core for optimal results.
5 Tips to help you start a Meditation practice
Here are five tips to help you start your meditation practice:
- Start Small: Begin with just a few minutes of meditation each day and gradually increase the duration as you become more comfortable. Starting with just 5-10 minutes can make it easier to stick with the practice consistently.
- Find a Quiet Space: Choose a quiet and comfortable environment where you won’t be easily distracted. This could be a corner of your home, a park, or any place where you feel relaxed and at ease.
- Focus on Your Breath: Pay attention to your breath as you meditate. You can focus on the sensation of the breath entering and leaving your nostrils, or the rise and fall of your chest or abdomen. Whenever your mind starts to wander, gently bring your focus back to your breath.
- Be Patient and Non-Judgmental: Meditation is a skill that takes time to develop, so be patient with yourself. It’s natural for your mind to wander during meditation, and it doesn’t mean you’re doing it wrong. Instead of getting frustrated, simply acknowledge the distraction and gently bring your focus back to your breath.
- Establish a Routine: Try to meditate at the same time each day to build a consistent habit. Whether it’s first thing in the morning, during your lunch break, or before bed, find a time that works best for you and stick to it. Consistency is key to experiencing the full benefits of meditation.
10 Muscle Building Tips for those getting started on their Journey
Here are 10 tips to help you get started:
- Start Slowly: Don’t rush into heavy lifting or intense workouts right away. Begin with lighter weights and gradually increase as you build strength and confidence.
- Focus on Form: Proper form is crucial to prevent injuries and effectively target the muscles you want to develop. Take your time to learn the correct technique for each exercise.
- Compound Exercises: Incorporate compound exercises like squats, deadlifts, bench presses, and rows into your routine. These exercises work multiple muscle groups at once, maximizing efficiency and muscle growth.
- Progressive Overload: Continuously challenge your muscles by gradually increasing the weight, reps, or sets over time. This progressive overload stimulates muscle growth and strength gains.
- Consistency is Key: Aim for regular workouts, ideally 3-4 times per week. Consistency is vital for building muscle and seeing results over time.
- Nutrition: Fuel your body with the right nutrients to support muscle growth and recovery. Focus on a balanced diet rich in protein, healthy fats, complex carbohydrates, and plenty of fruits and vegetables.
- Hydration: Drink plenty of water to stay hydrated, especially during workouts. Dehydration can impair muscle function and hinder your progress.
- Rest and Recovery: Allow your muscles time to rest and recover between workouts. Aim for 7-9 hours of quality sleep each night to support muscle repair and growth.
- Listen to Your Body: Pay attention to how your body feels and adjust your workouts accordingly. Push yourself, but know when to take a break or modify exercises to prevent injury.
- Patience and Persistence: Building muscle takes time and dedication. Stay patient and trust the process, and celebrate your progress along the way.
Remember, everyone’s journey is unique, so find what works best for you and enjoy the process of transforming your body and improving your health.
5 Tips to improve your running technique
Remember - the little adjustments add up! 1. Focus on Posture Keep your head up, shoulders relaxed, and back straight. Your body should have a slight forward lean from the ankles, not the waist, to help propel you forward. Engage your core to maintain balance and...
Cardio before or after weights?
Cardio Before Lifting Weights: Warm-up Benefits: Doing cardio before lifting can serve as an effective warm-up, increasing heart rate and blood flow to muscles, which can reduce the risk of injury. Endurance Focus: If the primary fitness goal is to improve...
The top 5 AB exercises for Men before Summer (and how to do them)
Here are five effective ab exercises for men along with instructions on how to perform them: Plank: Start by lying face down on the floor or mat. Lift your body up onto your elbows and toes, forming a straight line from your head to your heels. Keep your abs tight and...