JB Hadley Consulting

Fitness

10 tips for running

Recommended running is a good exercise. It certainly is a simple exercise, but also pay attention to method. Summarized as follows 10:

  • One, running every morning for the best, but not for fog days.
  • 2, running before the preparatory activities should be appropriate, especially in the legs to relax.
  • 3, running speed should be “slow – fast – slow.”
  • 4, running proper breathing rhythm, the frequency of the ground under the feet while “smoking – smoking – call – call – and absorb – absorb – hu – hu –……”
  • 5, walking distance should not be too long to be determined according to their own constitution. 6, rain can not come to outdoor running, can be run indoors in situ, in order to exercise without interruption.
  • 7, running to keep warm in winter, otherwise easily lead to cold, and even heart disease.
  • 8, Running after the bogey eat something.
  • 9, running and other sports if combined, would be better, such as tai chi, and so do Guangbo Cao.
  • 10, experience physical discomfort, run slower, shorter distance; such as illness on the suspension

★ ratio of weight and height: 1, the standard normal body weight (kg) = Height (cm) -100. (Only applicable to those 155 → 165cm tall) Or = height (cm) -105. (Only applicable to those 176 → 185cm tall) , Or = height (cm) -115. (Only 186cm in height and over) ★ Fun Fitness Running

Running is great to vary your weekly workouts. Jogging try to relax when the body is generally not too fast running speed and strength to talk to people without asthma can be subject to the ground heel first instead of feet and the ground charge of first, so the possibility of injury can become small, running distance, time, speed should follow the principle of gradual and sustained long enough time, will remain at the level of training heart rate may reach fitness running on purpose. It’s also recommended to wear clothes where you feel comfortable, like sport leggings (I found some greats on Legging Bay).

Jogging can use the following ways: Slow relaxation running: simple, avoid vigorous exercise and their dependents arising from the “oxygen debt.” Heart rate during the run not more than 180 per minute minus your age, the number is appropriate. Must pay attention to breathing while running deep, long, thin, slow, rhythmic, the same as shadow boxing. Varied pace: Run and run jogging alternating method. This is a physical good runners for the run method. When jogging, muscle activity is not very intense, inhalation of oxygen may meet the needs of muscle activity is aerobic metabolism, and fast run, the intense muscle activity, increased oxygen demand, can not meet the requirements of exercise on oxygen, are not oxygen metabolism. This is not only good for the development of general endurance, but also can increase the speed of the body endurance, a great advantage to improve the function of the body.

Running time: Timing run in two cases, one must run a certain time every day, but not limited to the speed and distance. The other is restricted to certain period of time covered within a certain distance method. Or lengthen the running speed to improve the quality of speed endurance, enhancing physical, physical examination useful.

Running and jumping in turn: run, jump after jump on the turn that a 35 run under, run some, under the jump 35. This alternating running and jumping, running speed can be used according to their physical condition or jogging in the throttle, or slower speed, action to ease coordination, light and comfortable, with good rhythm. Jump is the body forward during running jump as far as possible up a few, the body muscles, joints in the long process of continuous activity to get a flash of the rest can be alleviated by running the fatigue, and exercise stretch.

Circuitous run: in the running of the front, there are many obstacles, obstacles, and a certain distance between obstacles, running from the obstacle when the alternating left and right side ran. Ran across the following can be run again as France came back. This run method is very suitable for young people, is a game-style of running, running can increase the fun and exercise flexibility.

Sliding run: running when not facing forward, but sideways and run, that run to the left or right to run. Left running, the right foot to the left before the start moving one step left foot left foot right foot from the step after the shift to the left, so repeated lateral move. This approach applies to people running a broad, multi-way running between the other, increase body flexibility, agility, coordination and balance…

Fitness, Health

5 Reasons Why Your Workouts Aren’t “Working Out!”

1. Change the routine! Are you using the same program, doing the same type of exercise for several months? If you want to transform yourself, then change the type of training, the intensity, the mode, and the frequency. If, for example, you are training with the same equipment, use therapy and medicine balls or body weight; if you are working at a moderate intensity, speed it up a bit—rest less in between sets or perform your exercises as part of an interval, mixing up cardio exercise with weight training. And, if weight loss is your goal, you may need to walk, run, bike or move those large muscle groups for more than 30 minutes twice a week. You may need to increase to 45 minutes four times a week!

2. Eat small portions of protein with your veggies and whole grains several times a day! Seeing a visible change in your exercise progress starts with good nutrition. If you want “tone” or “muscle,” then you need to eat healthy. Too often, clients come in to train “fuel-deprived” and their workouts suffer. They become tired, their blood sugar drops, and their performance is not optimal. Food is not the enemy! Food choice and portion size are! Good sportwears are recommended.

3. Be Consistent! You can’t expect positive change if you start an exercise program, stop, and start again. If this is something you value, if this is a real goal that has real value, establish the time to workout out consistently. Write down the time you will work out in your daily planner, and do it! You will feel better, more productive, less stressed, and best of all, look great!

4. Write down your goals and change them often! As with your business goals, your personal goals should include a plan of action for your healthy lifestyle. Read them daily, commit them to memory; but after several months, change them. Your goals should be realistic so that within several months, you reach the first goal and move on to the next!

5. Rest and Recover! Working out is hard! Building strength and endurance requires pushing past our comfort zones and experiencing discomfort. Some of us quit, however, before the obvious benefit kicks in. Or, some of us work out so hard, so often that we forget that rest and recovery is key to making physical changes. Interval training is one way to rest when exercising—do short-to-moderate periods of exertion alternated with short-to-moderate periods of rest or reduced effort.

Taking a week vacation and completely changing your exercise routine is another way to rest and recover from your workouts.…

Fitness

Basics of Fitness Routine: 3 Components of Fitness

This post is about how you should go about your fitness routine. We will mainly discuss the basic components comprising the fitness routine. There are a lot of misconceptions in this space. For instance, people who hit the gym seldom get out of it for fitness exercises. Similarly, the ones who are into cardio seldom develop liking for the gym.

Even more so, there are Yoga lovers, who despise the gym. Most of the ideas people have, concerning with fitness protocol are one dimensional. You need to come into realization of the need for multi-faceted fitness routine, which ideally should be the norm. Understanding the multiple components of fitness goes a long way towards getting fit.

Three components of fitness

There are mainly three components of fitness – cardio-vascular, resistance or strength training and flexibility training. All of these three components need to be inculcated into your routine. You are more injury prone, when you miss out on any of the components.

  • Cardio-vascular is well known to the general audience. The exercises include treadmills, cycling, running, swimming, skipping and more. Cardio workouts increase your blood oxygen levels and enhance immunity. These exercises prepare your body for other workouts you are going to indulge into.

  • Strength training is something we all love to do. Most of us love to hit the gym, lift weights and pump iron. For starters, these exercises and workouts increase your muscle mass. In effect, it decreases your fat percentage as well. In addition, strength training increases your bone density. Overall, everything from your stature to skeletal structure to functionally improves due to weight training. You can involve dumbbells, barbells, free weights and any equipment of your choice.

  • Flexibility and balance training is crucial to avoid injuries in joints and softer muscle tissues. Exercises include dynamic stretching, static stretching and Yoga. There is lot to what meets the eye when it comes to flexibility training. In fact, being fit is mostly about being flexible. It makes you sweat a lot more than the rest. Ultimately, the key is to push hard.

Recommended frequency of exercising

How often is too often?

You do not have to address all fitness components of fitness every day. At the least, commit to fitness component once a week. Repeating it twice or thrice is healthy for an active individual. For a model or bodybuilder, he/she has to inculcate all three components for more than 5 days a week.

Nevertheless for an active healthy individual, one can afford the body to rest for 3-4 days a week. Doing fitness exercises and workouts twice of three a week, is good enough for just about anyone. Consult with your doctor or physician, if you are suffering from severe medical conditions.

How hard is too hard?

Doing exercises for 45-90 minutes, belongs in the healthy range. Nevertheless, if you cannot even afford 30 minutes, still do 5-10 minutes of exercises. Every bit of moving around translates into health benefits. Chip in a few less strenuous exercises for a relaxing cool down.