Running

Running is a great form of aerobic exercise for your heart and lungs. Almost nothing will get your heart rate up as fast as carrying your body’s weight with you, versus sitting on a machine. Because you have to carry your own body, running can help increase bone density, which helps prevent osteoporosis and osteopenia. Running also helps you improve your fitness and stamina. Many runners enjoy reaching the “runner’s high” – that euphoric, clear and calm state they feel after a long run. Starting any new exercise routine can feel overwhelming, so instead of starting your running habit blindly, it’s helpful to learn some basic information about running first. Here are some of tips about running to help you get started. Getting Started: Before you take your first steps, there are some important basics you should know. Although running is a healthy activity, you should get medical clearance before you start a running program, as with any exercise program. Shoes: Visit a running-specific store to have your gait and foot assessed when buying your running shoes.

Well-trained staff can assist you in picking the right shoe for your foot and your specific needs, which will keep your feet happy and reduce risk of injury. Start slow: Don’t try to run a marathon if you’ve never run around the block. Start with short distances every other day to get your body conditioned to the new activity and stresses on your body. One good rule of thumb is the 10% rule. Don’t increase your total weekly mileage by more than 10%, or increase any one run by more than 10% at a time. Knowing the distance: You don’t need a fancy watch to know how far you’ve gone. There are many free Internet mapping options to allow you to map and track your runs. Try: Map Myrun or Running Map or G-Map Pedometer Meeting people: While running is considered an individual sport, many people find running with a buddy or a group of people more enjoyable. Plus, it makes staying committed to your new fitness pursuit easier. Check out: RRCA or Runners Lounge to find a group in your area. Stay interested: Try signing up for a small race or charity event to keep your eye on the prize. It usually takes three weeks to form a habit, so sign up for something four to six weeks in advance to keep you focused and maintain interest in your new running regime. After that, you can set yourself a new goal of a faster time or a longer distance. To find a race in your area, try: Races Running What is Weight Training? Weight training is exactly that – training your muscles to contract and grow bigger and stronger in response to external weights, physically activity, resistance or other devices. It can also be referred to as “resistance training” or “strength training.” What’s the Point of Weight Training? Besides building muscles, weight or resistance training has several other important benefits.

It can help:

• Shape and tone your body for weight loss
• Prevent against diseases such as diabetes, osteoporosis and obesity
• Assist in the management or recovery from chronic illnesses or conditions such as stroke, heart disease, hip replacement and arthritis • Improve balance and maintain strength – especially important as we age
• In recovery from accidents or hospitalization
• Improve athletic performance through greater strength, power and endurance in many sports including football, baseball, hockey, cycling and more Weight Training Starts Anywhere Weight training can take place anywhere, whether it’s at a gym, health club, fitness center, outdoors or in your home.

Many workplaces, hotels and resorts have gyms or basic workout equipment. It’s also easy to train at home or outdoors with your own weights or equipment, including resistance bands and tubes. Check out Take it Outside for more on how to take your workout outdoors. Proper Equipment for Weight Training The first thing you need to start weight training is a solid pair of athletic shoes with a non-slip sole. You’ll also want to wear appropriate clothes and have a towel and water bottle by your side. For working out at home, basic equipment can include an adjustable weights bench for performing a variety of exercises; dumbbells of two or three different weights; an adjustable step for aerobic activity; an exercise mat and an inflatable fitness (or bosu) ball. For quality fitness equipment, visit the Fitness Republic online store: Click Here. There are also plenty of exercise you can perform such as push-ups, lunges, squats, planks and crunches that don’t require any equipment at all. Should I Hire a Personal Trainer? Hiring a personal trainer can be beneficial, but make sure he or she is qualified, with a satisfied client list. You can hire a personal trainer for private sessions, or arrange a session with a trainer at a gym for an hourly rate. Most private membership gyms include at least one training session or walk-through with a trainer that allows you to try out a variety of exercise equipment, weights and machines. Check out what a gym offers before you sign up. Warming Up and Cooling Down Before you start any exercise routine, you need to warm up with light aerobic exercise for ten to fifteen minutes. Before you attempt any lifting exercise with weights, try a few repetitions with a lighter weight first to warm up.