How to Lose Weight By Running

When people contemplate weight loss, the first thing they can think of is hitting the gym. Gyms today have been very convenient for people as they have all the necessary tools and equipment to help an individual lose weight. Cardiovascular exercise is one necessary aspect which functions at the gym and today, we are going to look at how one can lose weight just by running.

Running and More

  • The first thing to know about running is that it is a high-intensity exercise. A high-intensity exercise is composed of segments where one elevates their heart rate to a very high level than the normal or average.
  • This high-intensity exercise which leads to the elevated heart rate is responsible for weight loss, as the primary goal is to increase the heart rate, which is what aids the quickest weight loss.
  • This is why people who walk leisurely don’t lose weight much and those who walk a little faster burn more.
  • It is obvious that running is more intense than power walks and this, in turn, burns more fat and finally results in weight loss.
  • The first thing to notice about walking and running is that the number of calories shouldn’t be measured, as there are cases when both of them might just be the same.
  • This leads to people thinking that both exercises constitute the same weight loss but it, unfortunately, isn’t the case as it is not the calories which should be measured always but the surge in the heart rates as well.
  • Hence running for 15 minutes is definitely not the equivalent of walking for 15 minutes. Let us look at why running is more easier too.
  • Unlike other exercises which need the training to get used to, running is a very natural ability that a lot of us are familiar with and because of this, one can start running almost instantaneously.
  • It is important to note, however, that running after a prolong sedimentary life might be hard because of no physical activity over the years, and it may take time to get used to it.
  • The rest period of running helps to burn more fat, as when people rest after a run, their heart rates are still high and can take time to come down and this helps significantly in weight loss, this is why HIIT helps as well because of elevated heart rates during breaks and active workouts.
  • Running is also carefree, meaning one can do this exercise literally anywhere, on the streets, or even the gym, or the park. The options are unlimited and one doesn’t have any restrictions when it comes to running.

Insights on Running  

Now that we understand the importance of running, it is time that people take more notice of it and run more. Running is also one of the very few exercises that give you the push even when one is tired, something that is very prevalent in people who engage in marathons as they still have the energy to go for another round, and running makes this possible in the long run!


How to Get Rid of Back Pain?

Back pain is common and everybody suffering from this torment knows the reason why? It can be due to long hours of sitting or can be due to poor lifestyle, can be injuries from the past and so on. Well, we know the reason why, but the real thing we need to know is How to get rid of it? It is believed that eighty percent of the world population suffers from back pain. The good news is here you are going to get time-tested remedies to get rid of your back pain.

Warm feet can soothe back pain

There are many reasons what because back pain such as sore muscles, strain on vessels and muscles etc. peritonitis (abdominal inflammations) can also cause muscle pain. In this condition you cannot get results from heat or cold therapy because it can increase inflammation. There is one thing that can be done and that is keeping your feet warm.

Change your mattress

Sometimes what is working for others might not be a good idea for you.  First of all learn about your mattress as it can be a major cause of back pain. Your back needs proper support for which you will need a good mattress.  Some prefer hard bed, which is also recommended by doctors.  Also make sure that your sleeping postures are good.  Keep a pillow between your knees as this is going to reduce tension on your back and knees.

Yoga is the best medicine

There is nothing in the world that cannot be cured with yoga. In fact you will have improved health if you are practicing yoga every day. Sometimes pain is caused due to tightness and tension.  Yoga postures are going to improve your flexibility and release the tension. Yoga is also going to relax your muscles and within few weeks you are going to notice huge difference in your flexibility as well as pain. Initially you might struggle, but in time you are surely going to love it. Apart from gaining flexibility you will also have a calm mind and soul resulting in more health benefits.

Quit smoking

If you are a smoker, then you must say goodbye to this life threatening habit. There are hundreds and thousands of bad effects of smoking and none of them needs limelight. Smoking causes different types of cancer. It also constricts blood vessels leading to poor blood circulation.  When blood flow is not proper your tissues gets soft causing pain.

Few tips

There are many things in your daily life, which you can improve and get rid of back pain.  Here are some of them mentioned.

  • If you sit for long hours, consistently change positions
  • Use lumbar support on chairs and car seats
  • Use sports shoes or low heels
  • Make a habit not to slouch
  • Vitamin D is important which you get from sun exposure
  • Keep your body hydrated
  • Green vegetables are going to help
  • Consult a chiropractor , acupuncture or therapist.

How to do Fasting Diets

Most people do not know that the secret to losing weight is actually behind the workout. What that basically means is that one has to notice how one’s eating habits are because it’s what you eat that you sow. Keeping this principle in mind, we are going to look how one can lose weight by just eating less, or basically ‘fast’. We will look at the several aspects of fasting diets and how we can get the most out of it.

Why Intermittent Fasting is useful  

  • Something that has caught on recently, is the trend of intermittent fasting. Fasting commonly is the practice of not eating for several hours a day, something that is very commonly found in religious practices.
  • Although fasting for several hours in a day can be ridiculously hard and physically exhausting, the idea of intermittent fasting can be used as a substitute and can also be used effectively to lose weight.
  • Apart from weight loss, there are also several benefits that come with intermittent fasting such as physical and mental changes that occur within oneself. Hence, this is all the more reason for one to try intermittent fasting as the benefits are very useful.
  • The idea is to not cut on meals (although they can be done) but to change the pattern of how one eats.
  • For instance, the regular routine followed by millions of people around the world would be breakfast, lunch and dinner.
  • With intermittent fasting, one essentially prolongs the time between the meals and after the meals. The standard routine for timings of meals (without intermittent fasting) would be to have breakfast at 7 (assuming one wakes up at 6) and lunch in 4 hours and dinner around 6 in the night.
  • With intermittent fasting, one would ideally have breakfast at 9 or 10 in the morning (assuming one wakes up at 6), lunch in another 4 hours, followed by dinner at around 6 or 7 in the night.
  • This creates the window gap, which is what is called as fasting. It is also important to note that one shouldn’t consume snacks in between as that is the routine with most people. Cutting out on snacks helps greatly with fasting and also if one consumes between meals, it wouldn’t be ‘fasting’ anymore.
  • Since fasting diets can be hard, it is essential that one steps up the process gradually and increase windows gaps and cut down meals (from 3 square meals to 2) if possible. This, if done regularly can lead to weight loss pretty quickly, and exercise on top of this would burn fat really quickly!

Insights on Fasting Diets

We have gone through the whole process of fasting diets, but one should also bear in mind that what they eat is ultimately the winner. For, the fasting wouldn’t be useful at all if they do not change what they eat. Basically, junk foods should be replaced with whole foods as they are healthier and also give you the energy to not starve between the meals. In the end, fasting is an amazing way to improve one’s health and also to burn weight quicker than any other process!

 


Best Sports Massage You Should Take

The main purpose of a sports massage is to help the athletes relax their body after an event, prepare and recover the body before an event and to help their body function well during the training sessions. Sports massages mainly focus on the healing of injuries and relaxation of the muscles. Sports massages are not necessarily for the athletes, common people with injuries and chronic pain can also get a sports massage done. So, one doesn’t have to be an athlete to benefit from a sports massage. The best part about getting a sports massage done is that it is done by a trained therapist who knows a lot of techniques for the relaxation of muscles and for increasing the flexibility of the body.

How does a sports massage help?

A proper sports massage given by a trained therapist can help in the following ways:

  • It reduces the chance of getting an injury.
  • It helps in improving motion and flexibility of the muscles.
  • There is improved performance.
  • It also helps in increasing the supply of nutrients to the body.
  • There is increased blood flow than helps in boosting the metabolism.

 

The best kind of sports massage

 

The best sports massage that anyone can take is the sports massage that uses the Swedish massage techniques. A sports massage with a Swedish massage technique is the best because of the innumerable benefits that it has like:

 

  • It helps in calming the nervous system.
  • It promotes relaxation and also helps in reducing the anxiety level, as anxiety can lead to depression.
  • A Swedish massage technique helps in improving the blood circulation, which helps a person in feeling more energetic.
  • There is an increase flow of nutrients in the body.
  • This kind of a sports massage also helps in controlling the lymphatic system.
  • Those who have serious cramping can get a relief from a Swedish massage as it focuses on the areas where there is pain.
  • A sports massage therapy like this also helps in conditions like arthritis.
  • Helps in increasing the flexibility.
  • The mind gets relaxed and focused with the help of a Swedish massage.

 

Sports massage, which uses the Swedish massage technique, is great but there is a nudity factor. This massage is generally done with people under a towel or a sheet and the therapist uncovers only the area that is being worked on. At first the therapist works on the back with massage stroked like stretching and tapping and then the back of the legs are worked upon.

 

Swedish massage is extremely good for relaxing the whole body, as it enhances the oxygen level, decreases the toxins from the blood, improves the circulation and helps in decreasing the stress. This kind of massage is great for both pre and post recovery process. One should just make sure that a sports massage should be done by a trained therapist only, as it involves a lot of techniques which only a trained therapist can do.