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What To Look For When Training Outdoors In Winter?

Exercising outdoors in clean air not only strengthens muscles, improves blood circulation, and strengthens the immune system, but also reduces tension and depression. Outdoor training is especially useful during the winter months because on the one hand, the body works harder in the cold and produces more Endor ﬁ n hormones, and on the other hand, more calories are burned during exercise in cold weather.

Choose A Safe Route!

In the winter, it is very important to think carefully about where you are going to train. Early morning or evening workouts aren’t right for you to discover new paths: it’s better to run in familiar terrain in the dark, cold. It is important that the site is well lit so that you can notice any ice patches to prevent accidents. Avoid windy roads and trails, prefer a tree-lined, sheltered route. If you stay in the city, the buildings will protect you from the cold wind and blowing snow.

Watch The Weather Forecast!

Always keep track of the temperature, wind speed, and prevailing wind direction. Exposed skin surfaces, such as the face, can be easily damaged if temperatures below minus 5 degrees are combined with strong winds. Be flexible and if it is extremely cold, snowing, or very icy, stay at home. It is unnecessary to face so many challenges.

Take Care Of Your Dress!

Layered dressing is only really important in winter. The role of the lowest layer in contact with the body is to drain the sweat but keep the garment dry. It is worth investing in garments available as “undergarments” that adhere to such a body.

As a rule, this underwear should be washed after each wear to prevent the growth of bacteria in the sweat, causing an unpleasant odor and causing allergies. Many swear by a good thick cotton dress, but this is a bad choice, as cotton absorbs plenty of water and is difficult to dry, keeping the skin surface constantly moist.

Thus, substances with an otherwise strong absorbent capacity are easily wetted, which increases the risk of hypothermia, i.e. cooling of the body. The middle layer is responsible for thermal insulation and protection against the cold,

It is also important to protect your hands and feet from the cold. This is because, in the cold, the body circulates less blood to the peripheries and more to the middle parts of the body, where the vital organs are. Freezing injuries during winter sports are surprisingly common, as you feel less cold during intense exercise. A cap is also needed in the hot-cold.

The cap provides important protection in terms of heat dissipation, as it is where 30 to 40 percent of the body’s heat dissipation takes place. In minuses, be sure to wrap a scarf in front of your face, but even below 5 degrees, to warm the air entering your lungs.

Don’t Forget To Warm Up!

Warm-up should be taken literally: the temperature of the muscle cells must be raised by about half a degree in order for them to function optimally. This is especially true in cold weather. It is advisable to warm up immediately before starting the workout. in extreme weather conditions, it is important that the warm-up is longer and more intense than usual, as the muscles are exposed to stronger effects and it is harder to warm up than in summer. The feeling of warmth during sports does not mean that shorts and a T-shirt are enough in the cold.

This is because the cold puts a heavy strain on the joints and skin, and the muscles are more easily damaged. In winter, it is advisable to start warming up by jogging slowly, then gradually switch to a more dynamic pace, making movements with a greater range of motion.

It is advisable to prepare the muscles with stretching exercises and to move the full range of motion of the joints. This can significantly reduce the chances of sprains and muscle and ligament tears.

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How to Practice Walking Meditation With These Simple Steps

The essence of meditation is not the session itself, so walking meditation can also be a good choice. Meditation is a spiritual practice that can be used to develop self-awareness. It promotes physical and mental health by calming and soothing the mind.

Beneficial effects: relieves anxiety, improves well-being and increases the ability to concentrate. It can lower blood pressure and increase circulation. It can help you overcome addictions and is also beneficial in case of insomnia. Since the point of meditation is not to control your consciousness, just to observe it and thereby discover, and experience the present moment, walking is the perfect time to practice. Walking meditation is ideal if you find it difficult to stay still in one place anyway. Let’s see what you have to do!

1. The Location

First, find a place that is as quiet as possible. Your chosen path – it could be a path in the park, in the woods, or even a secluded, quiet corridor, but by no means a grand boulevard – doesn’t have to belong. The important thing is that you can go through it slowly and safely without any goals. Turn off your cell phone. If it helps you relax, you can listen to meditation music in the meantime.

2. Don’t Hurry, Don’t Rush!

Once you have the venue, start by simply affording the job. You’re not in a hurry for a moment, you’re not rushing anywhere, you’re not stressed. Just stand at one point, feeling your weight pressing against your heels and your entire soul to the ground. Be aware of the minor movements you need to keep your balance.

3. Feel The Step!

Take a few deep breaths and start walking slowly. Do not change anything compared to your average gait, just make the movements conscious, and pay attention to your steps. Feel your feet put down: first your heels, then roll your whole feet. Feel your toes touch, what it feels like to be in your shoes, what the material of your socks is like. Feel the ground under the sole.

Then watch your muscles move along your entire body. Feel your clothes touch your body and follow your movement. Also, focus on how the air reaches your exposed skin surface. Keep your arms loose, swing naturally.

4. Rhythm Of Breathing

As you walk, try to consciously relax the muscles you are focusing on. Observe how this affects your gait. Try to consider your belly as the center of your being, as if your consciousness resides there. You can help with this by breathing. Feel your mind calm down. Pay attention to your breathing: inhale and exhale should be roughly the same length. You can control this with the number of steps you take.

5. Let Go Of Your Thoughts!

Do not look at any specific object or living thing. If you notice something from the outside world that distracts you, don’t deal with it for too long. Let it leave your field of vision without your gaze fixed on it. Let the thoughts come and go like clouds of lambs in the sky. Don’t cling to them.

6. How Do You Feel?

Notice how you feel during walking meditation. Are you experiencing any pleasant or even unpleasant physical symptoms? What are your feelings? You are bored? Are you happy? Are you nervous? Just take notes, but don’t control them.

7. In Balance

As soon as you manage to look at external and internal things at the same time, you will be in balance. Your mind slows down, calms down, and clears up. Try to maintain this balance as long as possible. The more you practice, the easier it will be to get into this state.

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Focus On The Leg Muscles Exercise – Don’t Neglect It!

The x-feet and o-feet are a common problem in our age, as are ankle sagging and goosefoot. Many people just ignore such complaints, even though our neglected leg muscles can affect our entire lives.

Because I work as a coach, the condition of their feet tells me a lot about the people who turn to me. You don’t have to be ashamed, you don’t have to hide any trouble – even in most cases, foot diseases can be cured even in adulthood, and beauty defects can also be corrected with movement, pressure therapy, tape, or, in more serious cases, surgery.

Possible Problems

With my adult guests, we often do exercises that help uncover hidden problems. During one-legged exercises or even a simple squat, it is easy to see the goosefoot or ankle.

The x-foot or o-foot rarely occurs on its own, almost always accompanied by other complaints. The problem is usually caused by insufficient support for the muscles of the sole: this prevents the knee from staying on its axis, leaning it outwards or inwards, so it puts considerable pressure on the hips as well as the spine. Goosefoot or ankle sagging is very often responsible for back and waist pain.

It’s Worth Moving!

You will appreciate your body if you install regular training for your leg muscles and plantar muscles, as well as pay attention to your weight. You can prevent low back and spine pain, as well as hip wear and inflammation.

A strong leg in good condition also tells you that you probably have the good lung capacity, as moving the muscles of the leg away from the heart requires a lot of oxygen, so it takes a lot of circulation. This is why foot training is often used to increase lung capacity, often to the point of exhaustion.

It has also been observed that a novice athlete will be more likely to feel ill if he overloads his leg during training, i.e. moderation is particularly important in this area.

USEFUL TIPS

Professionals always warn parents to choose shoes for their children carefully. In addition to the right footwear, supporting the development of movement and regular exercise can help prevent or remedy complaints.
Don’t be discouraged if you have a problem, as you can start your leg at any time. You can strengthen your muscles in a short time and this will have a beneficial effect on your gait.
Signs of generalized hypotension (loose muscles, decreased muscle tone) and hypertension (tight muscles) throughout the body are also seen on the legs. Without proper therapy, muscle abnormalities can lead to wear and inflammation and increase the risk of injury.
Weak, toned legs indicate that you did not play sports as a child and prefer to sit in front of the TV, as the skeletal muscles do not develop properly in these areas. The situation is only exacerbated by the lack of sedentary work and physical activity. And being overweight is especially dangerous!
The cam is mostly the result of poor shoe selection, and the sagging of the transverse vault is usually due to weakness in the leg muscles. This causes the bones and joints of the big toe to move due to the disproportionate distribution of the weight placed on it.
The antidote to ankle lowering is strong leg muscles, especially the calves, and a small but more important tendon – the tendon of the posterior tibial muscle supports the longitudinal arch of the inner ankle. With special leg exercises and strengthening exercises, these can be improved, so that your feet will not only be healthier but also provide a more beautiful appearance. You won’t even tread the inside of the shoe. While the muscles are strengthening, it is advisable to use an insole.

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How to Restart a Workout Routine After a Long Break

If weeks or months have passed without sports, you will need to gradually get your body used to the load again.

What can you do if you’ve completely neglected exercise for a while now, but want to get back into regular exercise again? A fresh start in training, whether it’s a gym workout or an outdoor endurance sport, is based on gradation, and great care must be taken to ensure proper regeneration. Let’s look at some ground rules!

Back To The “Ring”!

Starting a workout again is always a bit difficult, but believe me, you will have the result!

For the first few weeks, do all-muscle exercises, moving from larger muscle groups to smaller ones.
Focus on basic exercises such as squatting, where more muscle is involved and involved in the exercise.
Pay attention to the regeneration and rest time! Do not exercise for two consecutive days at first, always take at least one day off!
If you’re past the transition period, you can split your muscle groups on different days, this is called a split workout, and in that case, you can have up to two or three training days without a day off.

Start Again Now!

In the fall, many are more prone to the gloom, and exercise is proven to prevent depression, depression. On the other hand, anyone who exercises regularly will have a stronger immune system, so they are more likely to avoid colds.

In addition, if you also play sports outdoors, the restart in training at this time, in the fall, is perhaps the most beautiful and enjoyable: hiking, (off-road) running – or a combination of the two, hiking – not only recharges your body but your soul. in gorgeous autumn nature!

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10 Ways to Make Treadmill Workouts Less Boring

Long treadmill workouts can seem dauntingly monotonous, especially if you’re used to running outdoors. Perhaps the monotony is the scariest in it. But many times a person has no choice – weather, injury, lack of time and has to do his cardio training on the bench.

1. Divide It In Your Head

One long-distance at a time is very frightening, so you’d rather break it down into several smaller details in your head. For example, if you have to run 10 kilometers, divide it into two five-kilometer stages and focus on just one section. That’s a lot friendlier, isn’t it?

2. A Little Fun

Listen to an interesting podcast about running or a chapter from an exciting book while you run. It’s a whole different experience than running to music. True, the landscape on the treadmill won’t change that way either, but it will completely distract you and you won’t even notice how the kilometers drift off. Not to mention hitting two birds in one fell swoop: playing sports and cultivating.

3. Diverse Music List

If you still prefer music, put together a separate playlist of your current favorite, fast-paced, motivating music for each longer workout. If you always listen to the same music, you will soon get bored of them. And if you have a couple of your current favorites and you can’t wait to hear them again, try to endure them until your workout, you’ll feel even more moving when the expected tunes finally sound.

4. Vary The Pace!

If you don’t have a workout plan, throw up your runs with a little playfulness. For example, run the last quarter of each kilometer at a faster pace or uphill, and then return to the original conditions. This will make treadmill training much more exciting.

5. Practice Proper Breathing And Posture

Use treadmill workouts to hone your technique. In this case, you do not have to pay attention to the terrain and other disturbing conditions outside. Concentrate on proper breathing, the right technique of running steps, and posture.

6. Power Cardio

Try “power cardio”. This is full-body endurance and strength training. Take small dumbbells or rubber bands in your hand and do exercises for your upper body – arm flexion, neck pressure, elbow flexion behind the head or backstroke pulls with a rubber band, etc. In the meantime, walk dynamically on the bench, even uphill.

7. Random Way

Take advantage of the treadmill’s “random” program, which will randomly set you the speed and incline you to need to keep. This will be really exciting as you will never know what terrain you will be “mistaken” for in the next minute.

8. Play With Numbers

Entertain yourself to the various features available. For example, guess how many calories you burn in 2-minute increments, how fast your heart rate goes up, or how stable you can keep your heart rate at a steady pace.

9. Find A Solution!

If you have a steady, moderate-intensity workout, take the time to think about a problem or task to solve. Find the necessary steps towards a solution. On the go, it’s much more helpful to think about this than when 60 minutes have passed.

10. Recycling

Do a treadmill during a treadmill workout: run 5-10 minutes at a time, then bounce off the treadmill and do 2-3 more exercises in a few repetitions – such as a squat or some weightlifting upper body strengthening exercise. Then, if you have it, go to the treadmill again and start all over again.

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5 Positive Effects Of Morning Training

When you go to work out mostly depends on your daily schedule. Let’s see the clear benefits of doing your daily sports budget in the morning!

Some people vote for the evening exercise, while others believe in the effectiveness of the morning workout. Both are super of their kind, we’re now taking a look at some of the fantastic benefits of starting a sport. If you feel like it, you can even try it tomorrow.

1. A More Conscious Lifestyle

If I sacrifice time for your health early in the morning, you will try to maintain that awareness throughout the day. Why ruin the effects of a morning workout by eating a donut in the morning or sipping a sweet cocktail in the evening? Instead, you will try to maintain a pleasant mood after the morning exercise, and to do this you will make decisions that will help you stay fit.

2. You Will Fall Asleep More Easily

Whenever we play sports, it will help the quality of sleep. Although some research shows that those who start on the treadmill in the morning sleep deeper and spend 75 percent more time at the stage of sleep when the body is really resting and regenerating. They also sleep more easily than those who train in the evening, as the latter still have adrenaline in their bodies after a workout, which makes it harder to fall asleep (tip for evening athletes: it is recommended to work out at least 2-3 hours before your scheduled bedtime).

3. You’re In A Better Mood

Exercise increases the production of the endorphin hormone, which is basically a natural painkiller and mood enhancer. If your body receives its “endorphin bomb” early in the morning, you will be less prone to nervousness, anxiety, and a productive, positive workday is almost guaranteed.

4. It Can Help You Lose Weight More Effectively

If your goal is to lose weight, the result, albeit a little, may depend on when you schedule your workout. According to a 2019 study in the Journal of Obesity, those who train in the morning (or morning) “lost significantly more weight” than those who exercise later in the day.

5. Free In The Afternoon And Evening

In a perfect world, you’d be looking forward to an evening date with your running shoes, but let’s face it – at the end of a particularly tiring day, most of the time, the treadmill or gym is the last place we want to go. Are you waiting for homework or just want to meet your friends, be with your family. If you get out of the day, you can enjoy the evening without any remorse.

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9 Convincing Arguments In Favor Of Regular Swimming

It relieves stress, improves endurance, and helps with weight loss – swimming provides full-body training without straining the joints.

1. Loves Your Heart

This beneficial form of exercise reduces the risk of cardiovascular disease by 28% – the authors of an Australian study have concluded from their research. With no peak load, swimming trains the heart in a particularly gentle way. In addition, the water pressure also has a beneficial effect by compressing the blood vessels under the surface of the skin: the blood pushes towards the chest, so the heart has to work harder.

2. The Metabolism Spins

The water in the pools, seas, and lakes are rarely at an ideal temperature, so the body has to make up the difference – which boosts the metabolism. In addition, swimming also builds muscle, and it also stimulates metabolism: the more muscle mass in the body, the more calories we burn, even after a workout.

3. Reduces The Risk Of Developing Diabetes

Physical activity lowers blood sugar levels because energy is needed for the muscles to work, which comes primarily from the carbohydrates consumed. The body provides energy from the sugar in the bloodstream. However, swimming also improves the insulin sensitivity of the cells – this means that the pancreas has to release less insulin, thus reducing the chances of developing type 2 diabetes.

4. Muscle And Joints

Swimming trains the whole body, strengthening both the smaller and larger muscle groups. But because we move in the water, we move the joints gently – from the shoulders to the hips to the knees. It noticeably improves mobility and has the additional positive effect of relieving tension in the shoulders and back.

5. Healthy Weight Loss

A German study was recently published in which experts compared the energy needs of different sports activities. The body’s energy use during swimming and cycling has been shown to be similar. We can burn up to 531 kcal in one hour of breastfeeding, as well as cycling for the same amount of time.

6. Restful Sleep

Physical activity has been shown to play a key role in treating sleep problems. Exercising reduces stress, relieves tension, calms us down, and makes us sleep easier in the evening. However, keep in mind that in the short term, swimming will make you more alert as it will work your circulation, so take at least 2 hours between training and going to bed.

7. Excellent Condition

Above all, swimming improves endurance – it strengthens the heart and circulatory system. The resistance in water is 14 times higher than on land, meaning movement requires significantly more energy in this medium. This is especially true for fast swimming. With a little practice, you will be able to keep pace for longer and longer, and your stamina will improve quickly.

8. Better Lung Capacity

According to an American study, swimmers have a higher lung capacity than runners. The muscles of the respiratory system are constantly active while swimming, as the water pressure, ensures that we breathe more vigorously. An ideal sport for asthmatics too!

9. Have Fun

When we move in water, the blood circulation in our brain becomes more vivid, so we can solve problems more easily, but swimming has a positive effect on cognitive functioning anyway. It promotes the regeneration of nerve cells and stimulates serotonin production, so we can beat the mood more effectively with a regular tempo.

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Health Benefits from Riding a Cycle Regularly

Calorie Burning

Cycling helps to achieve and maintain ideal body weight. The basic rule is very simple: if we burn more calories than we consume, we will lose weight. And cycling is a real calorie-burning exercise. Of course, a balanced diet and a healthy diet are essential to achieve the desired results!

With regular morning cycling, we are able to burn enough calories to allow us to consume a ten-hour delicacy with impunity. If we make sure it contains valuable nutrients for ten hours, we will make a significant contribution to improving our performance.

It Has A Beneficial Effect On The Body

Regular rotation strengthens the lungs and improves breathing. There is a lot of debate about whether cycling on city roads is allowed at all without a mask. According to a study in London, cyclists are less exposed to air pollution than motorists passing behind each other. Of course, it also depends on the length of time you spend in the traffic jam and the filter equipment in your car. Regardless of the findings of the research, it is better to choose less busy streets where the risk of accidents is lower.

In fact, cycling is good for the heart, helping to reduce the risk of one of the common diseases. When we ride a bike, our heartbeat speeds up, our blood circulation improves, and the supply of oxygen to our cells becomes more efficient.

Cycling is a particularly mild exercise for the joints, so it is also a solution for those who can’t do many other sports. If we can’t or don’t like to swim, cycling can be the best body-friendly sport. Of course, great care must be taken to adjust the seat and steering wheel correctly, otherwise back and back pain may occur.

Stress Reliever, Health Protection

If you cycle regularly, you can expect better sleep. While this is true of most forms of exercise, cycling is a great way to exercise regularly over the age of 40. Thanks to the movement, we can relieve the accumulated stress, so we can relax more calmly.

Regular exercise significantly increases the production of essential proteins and the activity of white blood cells, which strengthens our body’s resilience and protects us from various diseases and infections. Anyone who moves regularly can reduce their risk of seasonal illness by up to 40 percent.

It can be seen that cycling has a number of positive effects on our bodies and our health. We need nothing more than a proper bike!

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