Dec 21

11 proven ways to build mental strength for better running

by admin in Mind & Body 0 comments
Training your mind in tandem with your body is the key to easier running and better performances The language and advice around training for endurance sports tends to be dominated by physical factors – increasing your strength, improving your lactate threshold or your VO2 max. But seeing the mind and the body as one system provides a better strategy for improving, and working on improving your mental strength alongside your physical fitness will definitely reap the benefits when it comes to your running performance.   The research on mental strength and running In a 2010 paper, Professor Samuele Marcora, from the University of Bologna, Italy, and Walter Staiano, from the University of Valencia, Spain, challenged the assumption that physical exhaustion was the key limiter in exercise performance and introduced the concept of training by ‘psychobiological’ principles. In their study, a group of cyclists were still able to produce short periods of higher intensity effort even after reaching a point of physical exhaustion. Their research showed that our exercise tolerance is a balance between how hard we find an activity (our rate of perceived exertion or RPE) versus how motivated we are for that activity. Other studies by Marcora have explored […]
Dec 20

Healthy holiday eating tips for the whole family

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With a little planning and creativity, you can enjoy the season’s flavors while keeping your family’s nutrition on track. Holidays are a time for joy, togetherness and delicious food. With festive meals and treats around every corner, it’s easy for healthy eating habits to take a back seat. But with a little planning and creativity, you can enjoy the season’s flavors while keeping your family’s nutrition on track. Dr. Jessica Lazerov, a pediatrician with Children’s National Primary Care, reveals her top tips for helping families maintain healthy eating habits during the holiday season.   Start with smart planning Before the holiday feasts begin, set the stage for balanced eating: Stock healthy options: Keep fresh fruits, veggies, whole-grain crackers, yogurt and nuts on hand for quick snacks before holiday events. Don’t skip meals: Skipping breakfast or lunch to “save room” for dinner often leads to overeating. Start the day with a healthy, filling breakfast like Greek yogurt or oatmeal topped with fresh fruit or scrambled egg bites made with chopped veggies and a sprinkle of cheese. Always make sure to drink plenty of water.   Fun ways to engage kids Get children involved in food preparation to make healthy eating fun: […]
Dec 19

These 4 simple tips will burn more calories — you don’t even need to go to the gym

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When it comes to burning calories, work smarter — not harder. Fitness Coach DH (@dhfitinc) says there are four easy adjustments you can make in your day in order to maintain a calorie deficit to lose weight, and none of them involve dragging yourself to the gym.   Rucking Enjoy a nice walk? No need to trade it in for an arduous run or stint on the treadmill. “Walking at a moderate to vigorous pace can improve memory, sleep, cognitive function and help control your weight,” Dr. Robert Glatter, a board-certified emergency medicine physician, told The Post last year. But you can upgrade your walking to rucking by adding a weight-filled backpack. Rucking elevates walking from simple cardio to compound resistance training by adding weight to your back. The low-impact exercise is rooted in military training, where “ruck” refers to a rucksack and ruck marching, a core skill used by militaries worldwide. “Why it works is that it increases your intensity, it engages more muscles, and it’s a simple way to burn more calories doing a simple activity without having to speed up. It’s easy on the joints, too,” DH said. He recommends newbies get a backpack or specifically designed […]
Dec 18

How a Strong Mind-Muscle Connection Can Take Your Workouts to the Next Level

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Focusing on how your muscles are operating during your strength-training workouts can help make your movements more effective.   Oftentimes, a workout can be your one chance to let your mind go totally blank. After spending an entire day thinking about problems at work, at school, and in your personal life, a solo gym session spent powering through biceps curls and lunges — all while zoning out to the latest Taylor Swift album — can feel truly restorative. But you may not want to shut your brain down completely. In order to level up your performance and make gains, you’ll need to pay close attention to how your muscles are contracting, lengthening, and moving throughout your strength-training practice. In other words, you’ll want to build up and tap into your mind-muscle connection.   The Mind-Muscle Connection, Explained You may not realize it, but while performing any sport or physical activity, your mind either zeros in on what’s occurring in the external environment around you (e.g. the songs blasting through the gym speakers, the trees you jog past while on an outdoor run) or what’s happening within your own body (e.g. muscle fatigue, your breath, any pain). This concentration on your […]
Dec 17

The Definitive Amount of Exercise You Need to Make Up for Sitting All Day

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Here’s how to reverse the curse of a sedentary lifestyle, according to science.   There is no shortage of scientific research to tell you that a sedentary lifestyle—one that involves little to no physical activity—is detrimental to everything from our mental wellbeing to physical health to overall longevity. In fact, besides endowing you with all kinds of immediate aches and pains, sedentary behaviors and physical inactivity are some of the leading factors around the world for cardiovascular disease and all-cause mortality. Even for people who are relatively active, prolonged periods spent sitting—whether from desk-bound work days or lazy weekends in front of the TV—can chip away at the benefits of their healthy choices. But before you panic and start working your nine-to-five from the treadmill in the attic, there’s good news. It is possible to help counterbalance some of the health risks associated with sitting for hours (and hours) with a regular and attainable amount of movement. A massive meta-analysis published in the British Journal of Sports Medicine seems to have found the daily exercise sweet spot required to offset the negative impact of 10 hours of sitting. According to the published research, 30 to 40 minutes of mild to […]
Dec 16

Home workout ideas: how to get fit at home

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Specialized home workout ideas for you to try in the comfort of your own home.   Coming up with new and interesting home workout ideas can be tricky sometimes, no matter whether you’re an avid fitness enthusiast or you simply want to keep yourself healthy. However, with gym prices often being prohibitively high, home workouts can be a great alternative option. That extra $50 every month that you save from going to the gym could even be put towards some home gym equipment. All you need to work out at home is a little bit of time and space. Your own body can provide the same results as a top-class gym, you just need to activate the muscles correctly. We sat down with some fitness experts who shared some of their favorite home workout ideas, as well as providing us with some insightful knowledge around the benefits of their selected workouts.   Home workout ideas: DIY home gym The most cost–effective and creative way to workout at home is if you bring the gym to you. While investing in proper weights and machines can give great results, items within the home can aid you just as well. Try slotting your […]
Dec 15

Tips To Manage ADHD In Adults: 6 Boundaries You Must Set For Your Mental Health

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Do you suffer from ADHD? Here are 6 signs that you are not setting healthy boundaries that will help you cope with the condition.   Signs You Are Not Setting Healthy Boundaries A huge part o dealing and coping with ADHD is setting healthy boundaries. If you do not ensure this, it may take a huge toll on your mental health, your self-esteem and confidence and it may also eventually impact your physical health.   Learn To Say No Learn to say no. You should not fear to say no to others fearing how they might react or what they might think.   Ask For Help Do not wait for other people to fulfil your needs. Human beings are not mind readers so if you need help with anything, you should teach yourself to communicate better.   Value Your Emotions Every person has feelings and emotions and it is normal to show them. Do not act like things do not bother you.   Intimacy Do not be intimate with people if you do not want to be. It is a dangerous act if you force yourself to be physically intimate with someone. This is a very important boundary to set […]
Dec 14

Tips on how to take care of fitness in your 40s, what are the health risks involved

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Taking care of your health becomes increasingly important as you enter your 40s as this is a pivotal decade where preventive measures and lifestyle choices can greatly impact your overall well-being. Maintaining a balanced diet rich in nutrient-dense foods is crucial for providing your body with the necessary fuel and combating age-related health issues. Regular exercise becomes even more important as it helps preserve muscle mass, strengthen bones and promotes cardiovascular health but additionally, paying attention to your mental health and managing stress is essential and this can be achieved through relaxation techniques, practicing mindfulness and seeking support when needed. Regular check-ups and screenings for conditions such as high blood pressure, diabetes and certain cancers are also vital along with prioritising sleep, staying hydrated and avoiding excessive alcohol consumption or smoking, which are key factors in maintaining optimal health in your 40s. Want to adopt healthy habits to increase your chances of enjoying a vibrant and active life as you age? Dr Tarun Sahni, Senior Consultant, Internal Medicine at Indraprastha Apollo Hospitals in New Delhi, shared, “Taking care of your health in your 40s is crucial for mitigating health risks and ensuring a healthy and fulfilling life. In this phase, […]
Dec 13

What Is the ’12-3-30′ Workout—and Is It Effective and Safe?

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A personal trainer gives insight on the treadmill workout that went viral and whether you should try it. If you’re active on social media, you may have seen someone raving about the “12-3-30″ workout. This cardio routine requires just 30 minutes and a treadmill—and no running. Its simple formula touts many potential benefits, like building strength, increasing stamina and aiding weight loss. Almost sounds too good to be true, right? To get the scoop on its effectiveness, we consulted Julie Floyd Jones, a certified personal trainer and wellness specialist.   What Is the 12-3-30 Workout? The 12-3-30 workout was coined by 24-year-old social media maven and YouTuber Lauren Giraldo. It consists of setting a treadmill to an incline of 12 and walking at 3 miles per hour for 30 minutes. Sounds easy enough. Well, according to hundreds of commenters, it’s actually “a lot harder than it seems.” Giraldo first shared the treadmill routine in a 2019, but it wasn’t until she posted it to Instagram and TikTok in 2020 that it gained traction, and it’s still going strong. In a 37-second TikTok video, she claims this routine helped her lose 30 pounds and overcome gym intimidation.   Potential Benefits of […]
Dec 12

Regular exercise changes the brain to improve memory, thinking skills

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There are plenty of good reasons to be physically active. Big ones include reducing the odds of developing heart disease, stroke, and diabetes. Maybe you want to lose weight, lower your blood pressure, prevent depression, or just look better. Here’s another one, which especially applies to those of us (including me) experiencing the brain fog that comes with age: exercise changes the brain in ways that protect memory and thinking skills. In a study done at the University of British Columbia, researchers found that regular aerobic exercise, the kind that gets your heart and your sweat glands pumping, appears to boost the size of the hippocampus, the brain area involved in verbal memory and learning. Resistance training, balance and muscle toning exercises did not have the same results. The finding comes at a critical time. Researchers say one new case of dementia is detected every four seconds globally. They estimate that by the year 2050, more than 115 million people will have dementia worldwide.   Exercise and the brain Exercise helps memory and thinking through both direct and indirect means. The benefits of exercise come directly from its ability to reduce insulin resistance, reduce inflammation, and stimulate the release of […]
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