The popularity of walks

Despite the good weather, fewer and fewer people decide to exercise in the fresh air. Today, walks are not so popular, and many people prefer to go to the gym.

However, there are very good reasons to quit the gym and go for a walk instead.

1. Walking helps reduce body fat

Walking is an ideal exercise for burning fat, as it allows you to maintain your heart rate (HR) at 65% of your maximum heart rate (220 for men and 226 for women).

Thus, it guarantees the use of fat as the main fuel. Moreover, unlike other cardio exercises, it maintains muscle mass.

2. Walking increase the release of serotonin

Serotonin is a major neurotransmitter in regulating social behavior, emotions, mood, and certain physiological functions such as sleep, food, and muscle contraction. Serotonin deficiency is associated with several mental disorders, such as depression and eating disorders.

Exposure to sunlight and exercise increases serotonin production.

This means improved mood and less risk of depression and cognitive impairment. Exercise reduces the risk of depression and dementia.

3. Walking increase the synthesis of vitamin D

Vitamin D is needed to maintain good bone health, immunity, and the brain. Our main source of vitamin D in the skin is as it converts 7-dehydrocholesterol to vitamin D3 when in contact with sunlight.

So, sunlight is important to get enough vitamin D, and walking is the perfect way to get out in the sun!

Ideally, you should expose at least 10% of your body to the sun every day for 30 minutes without sunscreen.

However, it is very important to note that you should be exposed to the sun without sunscreen only during this period. Don’t forget to wear sunscreen for longer exposure.

4. Walking is good for blood pressure

Because walking is an aerobic exercise, it is an ideal way to keep your blood pressure (BP) within healthy limits. Research by Dr. Alvarez et al. (2013) found a significant drop in BP in children, adolescents, and adults after 60 minutes of aerobic exercise.

The Spanish Heart Foundation considers it one of the best measures to control blood pressure. In addition, the World Health Organization recommends walking at least 150 minutes a week.

The practice of aerobic exercise helps keep blood pressure within normal limits.

5. Walking help maintain normal blood sugar levels

This is due to the increase in energy expenditure and insulin sensitivity during the next 24-48 hours after exercise. Thus, it can reduce the risk and control type 2 diabetes.

6. Walking improve cardiovascular health

Moderate exercise, such as walking, improves myocardial contractility. This makes the heart work better and therefore stay in perfect condition longer.

In addition, due to the vasodilating effect, walking increases blood circulation reduces the risk of circulatory collapse, and thus reduces the risk of heart attack or stroke.

The National Heart, Lung, and Blood Institute explains that you need to exercise regularly to reap the benefits.

7. Walking increases your ability to engage in physical activity

Walks are useful because they are free, do not require very good physical condition, and can be done anywhere and anytime. They increase your cravings for exercise. Plus, it means you can walk with anyone!

As you can see, walking can help you lead an active lifestyle and enjoy all its benefits. Now that you know what to expect? Take a walk today!

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During the lockdown, when you must not leave your home, the problem of lack of physical activity has become even more urgent. This primarily affected mental health. So cases of depression and anxiety disorder became more frequent.

The central nervous system and the musculoskeletal system of a person are closely related. Many functions of the nervous system depend on muscle activity. For example, while walking, it is better to think and remember than at rest.

Science knows that regular physical activity has a positive effect on the psyche of people of different ages and allows for psychological well-being. If you still consider the need to play sports unpleasant and imposed, then it’s time to change your position. Let’s find out exactly what positive psychological effects can be expected, being physically active.

Sports Against Depression

Depression is a fairly common disorder. It has many forms, varying in duration and severity. Weak forms are not always recognized by a person, they are perceived as an increase in susceptibility or a bad mood. Meanwhile, a decrease in the mood with depression is persistent, from two weeks. A person loses interest in the world around him, a decline in strength, sleep problems, and self-deprecating thoughts are observed.

On the example of severe cases of depression, it was proved that the combination of psychotherapy with regular training gives the best result. Mild forms of depression are often overcome on their own. An important role in this is played by sports. Preference should be given to aerobic exercise – running, walking, swimming, cycling. The level of intensity does not play a role, the main thing is regularity.

What is connected with such a strong psychotherapeutic potential of physical activity? Some people think that a person is simply distracted from stress and stops concentrating on it. At the same time, being distracted by sports is more effective than relaxing.

Others adhere to endorphin theory. When playing sports, endorphins, natural antidepressants are released into the bloodstream. The mood improves naturally. Science knows the state of euphoria from running. This condition is described as lightness, satisfaction, lack of pain and discomfort, a feeling of liberation, and merging with nature.

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The beginnings of running fashion go back to the seventies, when in the period of great socio-economic changes in the United States, it turned out that there is money in sport. So, sponsors, clothing and sports companies, special sports shoes, nutrients and gadgets started to appear.

At the turn of the millennium, along with economic growth, there were problems with overweight, hypertension, stress, long sitting at work and driving a car. People needed traffic, and because running does not require extra costs outside of good footwear – it became very popular, it could be called a hobby or a way of life.

Nowadays there are a lot of running events in different countries. In addition to the classic marathons and half marathons, field racing (so-called traile), orienteering and adventure racing have developed, an integral part of which is running.

Real benefits from running

Running has a significant effect on our body:

• improves the flexibility, length and trophics of muscles and other soft tissues,
• affects the joints: improves the shape of joint surfaces and calms down bones and prevents osteoporosis,
• teaches the appropriate adjustment of the breathing mode to the effort, which increases the life capacity of the lungs, improves the activity, elasticity and elasticity of the lung tissue and the strength of the respiratory muscles. The chest is also shaped,
• prevents constipation and improves and accelerates metabolism,
• improves circulation; the heart volume is growing, the blood pressure is lowered and the circulatory system gets used to making a long effort, which at the later age prevents circulatory failure or coronary heart disease,
• It improves our efficiency, i.e. the ability to perform physical exercise without disturbing homeostasis and fatigue symptoms. Running is an aerobic (or aerobic) sport, so if we undertake a physical effort lasting longer than 15 minutes, we gain energy by oxidizing the high energy compounds contained in the muscle cells before the metabolism of the uptake, transport and resorption functions of oxygen and energy substrates takes place through the work of the muscle cell .
• strengthens the muscles of our body, also the muscles of the spine. It is heavily used while running; keeps the posture upright and lifts the head, so the muscles surrounding it must work efficiently. A strong muscular spine corset reduces the risk of discopathy, degenerative changes and scoliosis. However, if your spine starts to hurt, it is worth to start running on soft ground, thanks to which its axis will not be exposed to injuries. However, it is best to do rest for a while, gives you real pleasure, of course after some time, because before the body gets used to new activity and effort, long weeks and months pass, until this activity becomes something common in our lives.

Running and slimming
Regular running is a recipe for a slim and modeled figure. Weight reduction is the goal of the vast majority of people who start their running adventure every year. Theoretically, after a month of systematic training, we should be 5 kg lighter. However, if this is not the case, we probably exercise too short (only after 30 minutes we start to burn fat), we have an inadequate diet (with a poorly balanced, drastic or high-protein diet the body begins to defend itself against destruction and the yo effect may appear in a short time -jo), the intensity of the run is too small (usually we slow down the pace or go for a quick walk if you are breathless, but to burn fat you need to reach and maintain the right heart rate).

Running reduces or eliminates the presence of cellulite, or orange peel, which is deposited on the thighs, hips, knees, buttocks and even arms. It is characterized by an abnormal distribution of adipose tissue in the subcutaneous tissue due to the growth of estrogen in the body. Its formation is influenced by a sedentary lifestyle and an inadequate diet. Therefore, let’s help yourself with running. During the run, all muscle groups work, we dehydrate our body, accelerate fat burning and improve circulation. If we do it 45 minutes each day, we will see the effects very quickly. Not only will we lose unwanted orange peel, but we will also lose unnecessary pounds.

Running recommendations for the runner
What should you do to make jogging a real, healthy pleasure for us? Here are some tips:

• it is worth to buy a heart rate monitor to control your heart rate and see improvement in your condition, in other words, how the pulse evens out and how your body gets used to the effort you make,
• you can organize a running companion, which additionally motivates, especially on a bad weather day or when we simply do not want to,
• if we started to run systematically and our “occasional activity” gained a training character, it is worth gradually increasing the distance covered. Of course, we must remember that the number of miles traveled during the week allows us to effectively regenerate. Otherwise fatigue will build up and training will be ineffective. The key to success is to find the perfect balance between the intensity (number of miles) and regeneration. So it should be done carefully and increase the distance slowly and gradually,
• after each cross-country training, you need to find time to rest, so that the work done by us is not wasted. After each intense run, you need to sleep well and eat well. Sleep regenerates the body best. There are great naps after hard training. It is also worth remembering to supplement carbohydrates. All you need is a banana or a simple roll, not necessarily special nutrients,
• you should run on soft terrain, because thanks to that we put less strain on joints and muscles, so we protect ourselves against injuries. Besides, there is nothing more pleasant than running in a park or forest, in silence, in the open air and away from civilization,
• you have to drink – during long runs, after each workout and between them. Keeping a well-hydrated body is the foundation,
• watch out for injuries; you have to run on the appropriate ground, stock up on comfortable running shoes and look under your feet. If anything happens to us (muscle strain, sprain or overload pain), unfortunately you need to rest and heal the injury. Health is our priority. If we spend a lot of money on good shoes, sports clothing or gadgets, then do not spare for a good physiotherapist and doctor.

Warm-up and stretching of muscles
Before any physical activity should be prepared the motor system to take physical effort. Warm-up is an inseparable element of training; proper preparation of the bone and muscle system protects us against injuries and increases our efficiency during training.

During warm-up before running you need to carefully work out all joints and muscles working during running. We start from stretching the ankles, knees and hip joints, then shoulder joints and individual spine sections, because our whole body works during running. Then we can start preparing the muscles. Muscle stretching is a very important element of the warm-up; relaxes, improves elasticity, length and strength of soft tissues, improves the flexibility of our body and improves blood circulation. It should be done before and during and after training.

In running, we stretch five basic muscle groups in the lower limbs:

• calf muscles (ankle flexors) – we do one leg forward, we bend the knee and lean on it with our hands, the leg in the back is straight – we press it in the ground, hold it for 5 seconds and rest,
• isch muscles (rectifiers of the hip joint) – we extend the straight leg forward slightly, we lean on the thigh with our hands, straighten the ankle and move the toes at each other, hold for 5 seconds and rest,
• gluteus and pearly muscle (hip abductors) – we sit with our knees bent, one leg lift and put the ankle in the front on the opposite knee, put the hand on the knee – press the knee and hand at the same time, hold it for 5 seconds and rest,
• quadriceps (rectifier of the knee) – we stand straight, grab the hand behind the ankle and pull it to the buttock, hold for 5 seconds and rest,
• iliac-lumbar muscle (hip flexor) – one leg we make a forward step to bend the knee firmly and lower the pelvis to its height, lean on the knee with the hands, the second leg is straight back, the knee rests lightly on the ground, then we fall down with the body forward, simultaneously straightening the hip joint, hold for 5 seconds and rest.

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The use of water in performing dynamic exercises

Long running training is one of the most dynamic and debilitating types of exercise. When running for long distances, the body undergoes significant loads, while losing a large amount of fluid that goes along with sweat and breathing. The volume of the lost fluid will be different for each person – this is due to the individual characteristics of the body. It’s no secret that some people sweat more than others. Therefore, you should determine your norm for replenishing lost fluid during fitness classes. On average, with long races, professional athletes drink water every 20-25 minutes for 200-300 ml. It should be borne in mind that the natural mechanism that reports a significant loss of fluid, namely, a thirst, may be delayed.

The loss of fluid is influenced by the conditions in which a person performs physical exercises. In hot weather in a dry climate, sweating is more active. In such conditions, sweat quickly evaporates, controlling the amount of fluid lost becomes more difficult.

Factors that affect the amount of fluid lost during running exercises:

• Individual features of the organism and heredity. Increased sweating is often associated with a genetic predisposition and is inherited, from parents to children.
• The growth and weight of the athlete are important.
• The level of physical fitness. The better the physical form of a person, the more sweat is released when performing physical exercises.
• Climatic and weather conditions. High humidity and air temperature contribute to increased sweat secretion.
• Distance of the race. The more it is, the higher the level of physical activity, and more sweat is released by the body.

That’s why at large cross-country competitions, you can notice a lot of sites where athletes can drink water.

Calculation of the individual water norm when performing physical exercises

As already mentioned above, the volume of fluid lost from sweat is individual for each person and depends on many factors. Given these factors, as well as the body weight before and after running exercises, you can determine the optimal rate of drinking water to restore the body’s water balance.

The following data should be considered:

• Climatic and weather conditions in the place of the race. It is necessary to take into account the temperature and humidity of the air, the direction and force of the wind.
• Weight of the body before the race and after overcoming the distance. It is advisable to weigh without clothes.
• The volume of all the water drunk during the running exercise. For this purpose it is recommended to use special bottles with marked markings.
• It is necessary to take into account the volume of fluid withdrawn from the urine, if this occurred during the race.
• The distance and the time spent on overcoming it.
  Of course, these measurements should not be taken after each fitness session. It is enough to determine your approximate rate of water consumption once every six months.

You can use water during exercise several times in small portions, or rarely, but in a larger volume.

Restoring water balance after fitness

Separately, we should focus on restoring the water-salt balance after a long running training session. Some experts believe that after you have completed intensive physical exercises, you should refrain from drinking water for 30-40 minutes. This will significantly improve the overall endurance of the body, and during this time the work of the cardiovascular system will normalize, respiration will be restored.

Other experts recommend using water immediately after training. Dynamic fitness classes, and especially running, lead to a significant loss of fluid. In some cases, the body can lose up to 3 liters of fluid, which will create a serious threat to the health of the athlete. A number of important internal organs begin to experience an acute shortage of fluid, the load on the heart increases significantly. But to drink water immediately after training should be correct.

Recommendations for proper hydration after intensive running training:

• Do not immediately drink a lot of water – this will create a greater strain on the heart. The volume obtained by means of the rules described above should be divided into several portions and consumed at short intervals.
• Even if you are not thirsty, you should take a few sips of water. As mentioned above – the feeling of thirst may be delayed.
• It should be remembered that you can drink water immediately after exercising by fitness, for those who used it while running. If you refrained from water during the race, you should wait at least 20 minutes and fully regain your breath.

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What to wear for a run?

1. You can not run without a T-shirt. Sweat is released together with salt. But when the street is very hot, the sweat evaporates quickly, but the salt remains. It clogs all the pores that stop breathing. Accordingly, we get overheating.

When you wear a T-shirt, she collects almost all the sweat on herself along with the salt, and the body of salt remains much less. Yes, and given that clothing closes from the wind, evaporation from the surface is much slower. Therefore, the pores are practically not clogged.
Girls in this regard can not choose. The maximum that they can afford is to run in the topic, which also does quite well with the function of the sweat collector.

In addition, if you have not had time to get a good tan, one jogging without a shirt in a strong heat will make you sleep with a smeared cream. The soaring sun plus sweat will burn the skin literally in a matter of minutes.

2. Headgear. If you have a lot of hair on your head, you can pass this point. But if it is not so, then be sure to get a cap. Overheating of the head during a run will make jogging dangerous, at best make the stop voluntarily. Yes, and a sun stroke can be easily caught. If you feel that you “swam” and already begin to poorly distinguish the surrounding objects, then the sun has already baked your head and you either have to go one step or stop altogether.

3. Run in the sneakers. In addition, sneakers try to choose with a mesh surface, so that the leg as best as possible is ventilated.

Do not forget that a long run in the heat increases the size of the foot by about half the size. So buy sneakers in which the leg will feel comfortable, but the fingers will not rest on the edge of the sneaker without the slightest gap. If you get the sneakers end-to-end, after about 30 minutes of running, you will begin to feel that the leg is no longer fit in the shoes. It threatens calluses and damaged nails. Shoes buy a little more than your foot. Not for size, but for half the size.

4. The collector of sweat. In this case, a bandage on the forehead or on the arm, which I will collect sweat.

How to breathe when running in the heat?

Many people are concerned about the issue of breathing – how to breathe when running in extreme heat. There is no secret technique. To breathe it is necessary also, as well as at run in any other weather – that is both a nose and a mouth.

The hot air does not give you a normal oxygen saturation, so it’s worth “breathing well” when you run through the shadows. In general, many athletes try to not open their mouths when running in heat, so that air can be drawn through a small hole between the lips. Thus, the air has time to cool down a little. The reverse action takes place in the winter, when in this way the athletes try to warm up the air a little before it enters the lungs.

Drink water
Quite often you can find people who claim that during and after running for a certain period of time you can not drink water. And this is alarming, because they will believe and harm the body.

Here we are talking about dehydration, which is extremely scary for humans. Therefore, drink water whenever you want. But only in reasonable limits, so that it does not gurgle in your stomach and does not cause unpleasant sensations.

Do not pour water on the head

This rule is very important. Some runners like to pour water on the head in a strong heat for cooling. But it is dangerous to do this, because the wet head is much more exposed to sunlight in extreme heat. And if you do not want to pass out during a run, you better not do it. This applies to extreme heat. If the street is not higher than 75 degrees, and you are not warmed up from the sun, but from running, then you can calmly pour water on your head – it really helps to run easier.

Pour the muscles of the feet with water

In this case, it is a question of that during running, if there is such an opportunity, it is sometimes necessary to pour the hips and calves with water. Flushing thus salt from them, they begin to work better.

There is no scientific justification. Just try it and see for yourself that it helps. You can also wet your hands.

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Few people doubt that running is very useful. However, starting to run for many is a big problem. How to force yourself and start regularly to run.

Identify goals for running

Well, if you do not understand why you need to run, then it is unlikely that you will be able to force yourself to do this. Even if you go out a couple of times for a run, you’ll still give it up.

Moreover, the goal of running should be really important for you. If you are dragged along by a jog, then most likely you will end up running fast, as the friend has an incentive, but you do not.

The most important goals for running are: strengthening of immune system, treatment of a number of diseases, which include cardiovascular diseases, the emergence of self-confidence, increased endurance, self-development and the desire to be better than others. That is, social status and own health are the main incentives for running. If you can not find an incentive, then do not start running, it’s unlikely you will like it, it’s a rather boring hobby if you do not understand what it provides for you.

Although, in fairness, you can see that after some time of regular training (usually two – three months) there is a dependence on this sport. If you started running because you find a reason to run then most likely you will continue to run like it. and it does not matter whether you are at home or on vacation at the hotel. In any place you will definitely find time to run.

Remember your results and improve them

You must memorize or record all your jogging results. This will give you an incentive to run better longer and faster next time to beat your own record. Choose a distance for yourself and overcome it by running. Mark the time. After a week of training, arrange a mini-competition and try running it again at the maximum of your strength. You will see that the time has improved.

The technique is good because you do not need to run about someone, but only about yourself yesterday. It both motivates and visually demonstrates that progress is under way.

You need friends to run

It is best to start running if you have like-minded people. Conversations during easy jogs distract from running, and forces seem to be spent less. This is pure psychology. It is not for nothing that it is considered that not only the strongest, but also the most psychologically stable athlete wins in the middle and stayer distances. After all, when you run 100 yards, there is no need to force yourself to patience. As long as you start thinking about it, the distance is over. But when your cross lasts more than 30 minutes, there will be plenty of time to think about how tired you are. And during this time your body can demand dozens of times that you stop. Here you either have to endure, or have a company that does not have to think about fatigue after talking with.

Music helps a lot

However, this is purely individual. To some people, on the contrary, music interferes with listening to your body and does not give psychological relief.

In addition, the company develops a spirit of competition, which aspires to at least keep up with everyone, even if very tired. If I ran alone, I would definitely stop, and so I have to run further.

Try to run in the evening

Morning jogging is much harder given to beginners, since besides own laziness one has to overcome the attraction of the bed. In the evening, when the body is already awake, it is much easier to force yourself to go for a run. However, if you are a lark, and used to go to bed early and get up early, running in the morning is what you need.

Buy sports clothes

Not the most effective way, but sometimes it plays an important role. If you spent money on a tracksuit and sneakers, then you will definitely have a desire to put them on.

Do not be afraid of pain arising during running

Most of the pain that occurs during running is an indicator of your poor physical fitness. Do not be afraid of pain in the right and left sides of the legs, burning in the feet. The most important is to pay attention to is tingling in the heart and shortness of breath. Make sure you take it slow and son’t start running long distance in a fast pace.

Only if you choose the wrong shoes or run wrong, you can damage the leg muscles, the pain in which can be dangerous and sometimes it’s better not to run after getting injuries, but to take few days to rest.

Running excellently improves the mood. Therefore, if you come from work or study in a bad mood, then it is better than easy running for 30-40 minutes to do nothing to treat depression. This can be a great incentive to start running.

To improve your results in running for medium and long distances, you need to know the basics of running, such as proper breathing, technique, warm-up, the ability to make the right padding to the day of competitions, perform the correct power work for running and others.

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