www.robertbritt.com www.theallhealthnetwork.com Many people are into running or approach running as a simple way to get back in shape or keep in shape. If you are among the crowd that would like to regain some of your stamina or lose some weight through running there are a few things you should keep in mind. Most people who decide to run make the mistake of starting out too fast. They recall the last time they ran and decide that a mile or two is a good place to start. They lace up the new running shoes and off they go. Your body takes issue with the sudden impact, and you are soon nursing blisters, a twisted ankle or worse. As with any physical activity, you should first consult with your doctor before starting a running regiment. Once you have the okay to start, you need to ease into it. The benefits of a regular fitness plan are many, but in order to make it regular, you need to avoid the injuries which come with too quick a start in a program. Start out with three sessions a week and keep each session twenty to thirty minutes long. The first one should be walking only. Your goal should be to be able to run two to three miles within three months. What we are doing here is getting our bodies used to the effort of getting out the door, so whether you are going a quarter mile or three miles, you want to stay with the time limit of thirty minutes. Your runs should also be spaced out over the week, with at least one day in between runs to allow your body a chance to recover. For your first week, you should alternate walking and jogging for one minute each. If you find this to be too taxing you can walk for two minutes and jog for one. While you are walking you want to keep a brisk pace in order to keep your heart rate up for a good cardio-vascular workout. On week two, add one minute of jogging and keep the walking time the same. For week three we are going to add one minute to the jogging time, but also double the walking time. Any time you feel that you are unable to increase the time, keep the same schedule. You are the best judge of how well your body is adapting to the new routine, but also remember that you want to improve your distance and not fall into a rut. For weeks four through twelve, see chart below. Do not be overly concerned about the distance you are covering during your sessions and don’t be splitting hairs about keeping your time exact. As long as you are alternating walking and jogging and keeping the times close to the chart time, you are fine. Increasing your speed can be a goal, if you want it to be, but certainly is not necessary while still getting used to a regular routine. Do not make the mistake of jumping ahead in the schedule. Remember slow and steady wins the race. Anything I can do to help you succeed, I will. Robert Britt Skype robert.e.britt office 610-926-7749
As you may already know, physical activity and health come together, like a couple. Regular exercising improves your health, and a good health makes you feel a “hunger” for physical activity. However, not every exercise may be suitable for you, as the effort required may be so intense that ends up harming your body, or so light that it produces absolutely no effect on it.
The right amount of physical activity for you is usually determined by your body weight, and based on that here are some tips to help you choose.
People with too much overweight should avoid intense physical activity. Very obese people are sedentary, so they may already be under risk of cardiac or vascular problems, therefore an exercise that is too intense may be very dangerous. Besides, their lung capacity is already reduced, and they are not capable of maintaining a moderately intense aerobic activity without turning it into anaerobic (that means, being unable to oxygenate the exercised muscles); and they also will need more energy to move than other people, because of their larger mass (that’s just plain physics), and they will consume this energy in much less time.
For very obese people, a weight loss diet is strongly recommended, and the physical activity should be limited to easy exercising, like for instance taking daily walks. They may increase the amount and intensity of their exercising progressively as they lose weight.
People with little to moderate overweight (people “with a belly”) may perform more intense activities, as long as they don’t have any undesired effects. For instance, if you can hardly breathe after exercising, you should lower the intensity; or if you experience dizziness or extreme weakness, you should stop and tell a doctor about this. Always keep in mind that a long, moderately intense exercise is much better and more benefic than a short, very intense one. Aerobics or Step, for instance, are almost always great exercising choices.
People with normal weight should perform moderately intense physical activities, like a sport twice a week, or a daily fifteen minutes run. If this is your case, make sure you replace all the minerals you lose during your exercises session by drinking a good deal of water while and after your effort, and to complement your diet with a nutritional supplement that ensures your body will have all the necessary raw materials to produce the energy you will need to perform your activity.
Of course, these quick tips are just meant to give you some idea of what kind of physical activity you may perform, and by no means intend to be a “complete guide”. I strongly recommend you pay a visit to your doctor or professional nutritionist, for there is not a better person to suggest what is better for your health.
Zach Thompson