Skip to main content

6 Tips To Eat Healthy Outside The Home

6 Tips To Eat Healthy Outside The Home With today's hectic lifestyles, most of us end up eating out at least once a week. That could mean grabbing a sandwich from the supermarket for lunch, ordering take-out for dinner, or splurging on a special meal at a favourite restaurant.Choosing food is an action guided in many cases by taste and pleasure, but recent studies indicate that the more information you have about the quality of food, its nutrients and benefits for your health, the more you will be able to make intelligent decisions regarding to what you eat.“Eating out doesn’t have to mean eating poorly,” keeping the following tips in mind when eating at a restaurant or fast-food place:1. Avoid SaucesMost restaurants accompany their dishes with sauces and creams to suit the consumer, but these usually contain fat, processed products and excess salt. Instead, ask for balsamic vinegar and olive oil to accompany your food in a healthier way. 2. Soda, ByeThe same happens when you accomp…

5 Tips For Running Your First Full Marathon

 5 Tips For Running Your First Full Marathon

Running a marathon can be a unique and satisfying experience. It is necessary to have some preparation before facing this challenge. If not, you could put your health at risk. Read the following note.

Being able to run a marathon takes a lot of preparation. You must take into account different aspects such as previous training, diet, equipment, duration and distance of the competition.

Start with why. Why you want to run your first marathon?

I believe we all need to start with WHY we’re doing something. First, we need to understand our purpose behind desiring to achieve this goal. So, whether you are running your first 5 KM race or first marathon, you need to understand and be firmly grounded in your “why” behind it.

For example, some people decide to embark on running a marathon to get in shape. Others do it to raise money for a cause they believe in. You may also be a parent trying to set an example of how to live a healthy lifestyle for your children. Still, it could be that you’re being challenged by a friend or co-worker to run a marathon together. Whatever it is, make it your mantra. Do I need to keep going with the cliches?

Start with “why” and you will have a constant reminder when things get tough.

Here are 5 important tips that you should know if you want to run a marathon:

1. Organize a Training Plan

The most important thing to be able to run a marathon is to have done the proper training. A training plan can last between 12 and 20 weeks if you already run regularly. However, if you want to start from scratch your body will need to adapt, which will take between 6 and 12 months, until you have achieved considerable physical resistance.

You must bear in mind that during each routine there must be different types of exercise, such as:

  • Aerobic Resistance Exercises: You should measure your resistance level when running taking into account how much distance you travel and in how long. Every week you should aim to improve your record, being constant and taking the necessary precautions without overexerting yourself. It is recommended that you do these exercises at least 3 times a week.
  • Doing other activities: Like swimming, aerobics, cycling, and dancing will improve your aerobic endurance more than just running. Before running a marathon, you should know what your aerobic endurance is in time and distance.
  • Strength Exercises: It is also recommended that you perform leg strength exercises. Doing these exercises regularly will also reduce fatigue when running.

In addition, doing strength exercises for the upper torso will help you maintain a low body fat index and more muscle. This will help your body have better conditions to withstand a marathon. You should do strength exercises at least 2 times a week. 

2. Eat Well and Respect Your Sleep Hours

If you are going to do a training to run a marathon, it is vital that you have a balanced diet. Each person has a different nutritional requirement, so the ideal is to create a diet that suits your qualities and your training. It is also essential that you stay well hydrated when doing your exercise routine. 

Maintaining a good sleep rhythm is vital to making progress in your routines. Sleeping 8 hours a day will allow your body to recover properly after each workout. 

3. Get a Medical Check-Up

Running a marathon is a difficult challenge that requires good health. Otherwise, you would be putting your health at risk due to several factors. You must have good health in the following key points of your body:

  • The Heart: A marathon requires a great cardiac demand. You can achieve great endurance in the marathon, but there are other factors that could affect you and that it is better to rule out previously with a specialist.
  • Your Joints: when running a marathon or when training you must maintain proper technique to maintain good joint health. If you suffer from any type of joint condition, ask your doctor how much effort you can make when exercising.

  • Your Kidneys: Running for a long time increases temperature and blood flow to the kidneys. While it is not usually serious, it is for people with kidney disease or diabetes. That's because enduring a marathon could aggravate existing injuries, so it's important to rule out any problems.

4. Know Your Limits

The training does not only serve to adapt to the effort. When training you must know your capacities and physical limits, and you should not over demand yourself. If you try to exceed by far what you achieved in your routines, you could put your health at risk. This could affect to the point of preventing you from participating again.

Also recognize the signals that the body can give you during a workout. If you experience nausea, dizziness, pain, or other signs, stopping and seeking medical help is always the best option.

5. Hydration Is Important

Understand that what you do off the road, track, or trail is just as important that when your feet are pounding the terrain.  In my opinion, the most important thing is being properly hydrated.  When attempting to run a marathon, or partaking in any physical activity for that matter, making sure you have enough water or energy drink.  The worst thing you can do is get sick during or after a run with dehydration problems.  It can be scary and kill your motivation.

When doing practice or going for long run you need to be drinking more because you’re sweating all of that out during your training runs.  Drink water or energy drink before your runs, during your runs, and after your runs.  Keep hydrated throughout the day and especially make sure you’re re-hydrating yourself after training.  It will help keep you healthy and happy.

It is also important that you wear the necessary footwear to avoid injuries when training and running the marathon. Wear sweat-wicking fabrics to keep you cool during the run.

Although physical training is vital to meet this challenge, it is important that you keep your motivation to the maximum and be clear about your goals. Consistency is the key for you to achieve your goal.

Comments

Popular posts from this blog

05-June-2020 - Friday Morning Long Drive After Long Time

मैं पेशेवर काम कर रहा हूं, मेरा जीवन बहुत व्यस्त है। अगर आप मेरी रोजाना की दिनचर्या के बारे में जानना चाहते हैं, तो मेरे ब्लॉग को रोजाना पढ़ें।
आज शुक्रवार सुबह, मैं लगभग 5:30 बजे उठा, फिर बालकनी में गया और देखा कि मौसम बहुत अच्छा है। लॉन्ग ड्राइव के लिए 3 महीने के लॉकडाउन के बाद अचानक प्लान किया। फिर मैंने अपनी कार की चाबी ली और सुबह 6 बजे के करीब नीचे चला गया। मैंने अपनी कार शुरू की और लगभग 100 किमी के लॉग ड्राइव के लिए चला गया। मैंने इस 3 महीने में बहुत सारे बदलाव देखे, पर्यावरण बहुत साफ है, सड़क खाली थी इसलिए मैंने अपनी ड्राइविंग का आनंद लिया। मैंने 25 किमी की ड्राइविंग के बाद एक जगह पर कार रोकी, फिर खुले वातावरण में 1 किमी दौड़ लगाई। बहुत समय बाद मैंने खुली जगह पर दौड़ लगाई। जाते समय सड़क खाली थी, लेकिन घर लौटते समय सड़क पर कुछ लोगों और वाहनों को देखा। आउटिंग के तीन घंटे बाद आखिरकार 9 बजे के आसपास घर पहुंचा। फिर स्नान किया कुछ ब्रेड स्लाइस के साथ एक कप चाय ली और मेरी सुबह की गतिविधि समाप्त की।
--------------------------------------------------------------------------------------- En…

Do These 5 Exercises When You Wake Up To Have More Energy For The Day

Do These 5 Exercises When You Wake Up To Have More Energy For The Day  For you to start your mornings with vitality, it is important that you clear your body of laziness when you first wake up. Exercising allows you to activate your metabolism so that you can do your daily activities more efficiently, thanks to the fact that it helps to release endorphins, hormones responsible for positive moods. In addition, a study, affirms that if the exercise is done on an empty stomach, 20% more fat is burned, since you eliminate the reserve fat and not the one you just consumed. So, what are the 5 basic exercises that you can add to your daily morning exercise routineand live healthy life.Here you have the list of 5 best exercises to do everyday and that you can do very early.1. Start With StretchingIt is important that before starting the exercises, warm up your body through stretches that allow you to relax your muscles.Put your hands up and stretch your body as much as possible. At the same tim…

What Types Of Exercises Help Prevent Breast Cancer?

What Types Of Exercises Help Prevent Breast Cancer? There are several studies that have proven the effectiveness of exercise in the prevention of breast cancer. A study found that women who exercise regularly are between 30% and 40% less likely to develop breast cancer than those who choose to be sedentary lifestyle. Also its found in studies that practicing exercise for half an hour a day reduces estrogen levels, which are related to certain types of breast cancer.There are several benefits of exercise for breast cancer and here are five types of exercises that will help you not only prevent breast cancer, but also during treatment and to have less risk of its return.1. Aerobic Exercises They are characterized by being of low or medium intensity and can be done for a long time. Among the most common we have squats, running, cycling and swimming. Its benefits are to increase the heart rate, tone the muscles and provide better breathing. 2. Flexibility ExercisesAs the name implies, by pra…