A new study by researchers from the London School of Hygiene and Tropical Medicine (LSHTM), Cambridge University and the Karolinska Institute in Sweden has found that even light or moderate intensity physical activity, such as walking or cycling, can substantially reduced the risk of early death.
The study, which was published this week by the International Journal of Epidemiology, combined the results from the largest studies around the world on the health impact of light and moderate intensity physical activity. It showed that the largest health benefits from light or moderate activity (such as walking and cycling) were in people who do hardly any physical activity at all. Although more activity is better the benefits of even a small amount of physical activity are very large in the least physically active.
The good news from this study is that you don't have to be an exercise freak to benefit from physical activity. Just achieving the recommended levels of physical activity (equivalent to 30 minutes daily of moderate intensity activity on 5 days a week) reduces the risk of death by 19% [95%confidence interval 15% to 24%], while 7 hours per week of moderate activity (compared with no activity) reduces the risk of death by 24% (95% CI 19% to 29%).
Lead researcher, James Woodcock said, "This research confirms that is not just exercising hard that is good for you but even moderate everyday activities, like walking and cycling, can have major health benefits. Just walking to the shops or walking the children to school can lengthen your life as well as bringing other benefits for well-being and the environment."
Source: London School of Hygiene & Tropical Medicine (LSHTM)
This is something you ought to think hard about if you are not following any training program.
well let me help you out here. I would like you to get hold of Art Of Running to help you sort out your fitness problems. for more info visite www.artofrunning.co.za
Lets live a healthy lifestyle
Wednesday, July 28, 2010
Saturday, July 24, 2010
Food for the mind.
Do you crave certain foods? Focusing on what you eat is very important to health and fitness. Our body is a super computer and it never makes mistakes. However, we can have constant cravings. Cravings are signals to the body to maintain balance in what we eat. Why does our body crave foods?
1. Lack of primary food Eating can be a substitute for what ails us. Being bored, stressed, dissatisfaction in a relationship, etc.
2. Water Lack of water can say to your body that you are thirsty and create dehydration. Dehydration can manifest as mild hunger. Drink water to stave off cravings.
3. Imbalance Eating foods with too much sugar can cause a craving for meat. Too much raw food can cause a craving for cooked foods.
4. Inside coming out Cravings come from foods just eaten, or foods from our childhood. Try to eat healthier versions of these foods.
5. Seasonal Cravings can help one to create balance during a particular season. Cooling foods in summer or heat producing foods in winter.
6. Lack of nutrients Inadequate nutrients creates odd cravings. Inadequate nutrients can produce a craving for non nutritional forms of energy, like caffeine.
7. Hormonal- Fluctuating hormones can create cravings for both men and women.
8. Disharmony- When things are going well we can create imbalance. We crave foods that throw us off, thus creating more cravings to balance ourselves. This often happens from low blood sugar and may result in strong mood swings.
So if I may say craving is not a bad thing. It another way you body is telling you what it lacks
Somthing to try simple quick and easy.
Egg salad sandwich
> 2 hard-boiled eggs
> 4 hard-boiled egg whites
> 2 tbsp fat-free sour cream
> 1 tbsp mustard
> 2 tbsp finely chopped onion
> ¼ tsp dried dill
> Dash of ground black pepper
> 4 slices wholegrain bread, toasted
> 1 handful seedless raisins
How to make it
1. In a bowl, mash the eggs and egg whites into small pieces with a potato masher. Stir in the sour cream, mustard and onion until well mixed.
2. Add the dill and pepper.
3. Spread the mixture on two slices of toast and top each slice with another piece of toast.
4. Serve the raisins on the side.
Makes 2 servings.
Hope you will enjoy.
Let take on good habbits. Make running part of your life with great rewards
Need to know how-: allow Art Of Running to show you how.
Call us , email or sms "RUNNING" to 37995 will Show you how to Grace the race...
Regards
Mr Tshepo Khoza
www.artofrunning.co.za
1. Lack of primary food Eating can be a substitute for what ails us. Being bored, stressed, dissatisfaction in a relationship, etc.
2. Water Lack of water can say to your body that you are thirsty and create dehydration. Dehydration can manifest as mild hunger. Drink water to stave off cravings.
3. Imbalance Eating foods with too much sugar can cause a craving for meat. Too much raw food can cause a craving for cooked foods.
4. Inside coming out Cravings come from foods just eaten, or foods from our childhood. Try to eat healthier versions of these foods.
5. Seasonal Cravings can help one to create balance during a particular season. Cooling foods in summer or heat producing foods in winter.
6. Lack of nutrients Inadequate nutrients creates odd cravings. Inadequate nutrients can produce a craving for non nutritional forms of energy, like caffeine.
7. Hormonal- Fluctuating hormones can create cravings for both men and women.
8. Disharmony- When things are going well we can create imbalance. We crave foods that throw us off, thus creating more cravings to balance ourselves. This often happens from low blood sugar and may result in strong mood swings.
So if I may say craving is not a bad thing. It another way you body is telling you what it lacks
Somthing to try simple quick and easy.
Egg salad sandwich
> 2 hard-boiled eggs
> 4 hard-boiled egg whites
> 2 tbsp fat-free sour cream
> 1 tbsp mustard
> 2 tbsp finely chopped onion
> ¼ tsp dried dill
> Dash of ground black pepper
> 4 slices wholegrain bread, toasted
> 1 handful seedless raisins
How to make it
1. In a bowl, mash the eggs and egg whites into small pieces with a potato masher. Stir in the sour cream, mustard and onion until well mixed.
2. Add the dill and pepper.
3. Spread the mixture on two slices of toast and top each slice with another piece of toast.
4. Serve the raisins on the side.
Makes 2 servings.
Hope you will enjoy.
Let take on good habbits. Make running part of your life with great rewards
Need to know how-: allow Art Of Running to show you how.
Call us , email or sms "RUNNING" to 37995 will Show you how to Grace the race...
Regards
Mr Tshepo Khoza
www.artofrunning.co.za
Tuesday, July 20, 2010
A Quick and Easy Flexibility Program For Runners
By Tshepo Khoza
Top athletes in the world that wins races and keep improving their time these days have proven athletic ability, great flexibility great core and strength. It is essential for an effective running fitness program to contain both strength and flexibility development. This program is quick and time efficient for runners to fit into their hectic schedules. I have provided three programs to be performed after practice, strength training, agility work or a match to speed your recovery.
This running flexibility plan has 3 stretch sequences for you. The one you perform depends on the kind of exercise you been doing. And also the daily routine. Usually it will be a lower body stretch or total body stretch.
Total Body Stretch takes 5 to 10 minutes
Although it takes a little longer than the other two, it is important to perform it. It will leave you feeling refreshed. Keep you breathing slow and controlled throughout.
1. Chest Stretch Hold 1 sec
2. Upper Back Stretch 15 sec hold
3. Triceps Stretch 15 sec hold
4. Calf Stretch 20 sec hold
5. Inner Thigh Stretch 30 sec hold
6. Spine Rotation 15 sec hold
7. Outer Thigh Stretch 15 sec hold
8. Glute Stretch 15 sec per side
9. Hamstring Stretch Hold for 20 sec
10. Quadriceps Stretch Hold for 20 sec
Lower Body Stretch takes 5 minutes
When you have time after an intense lower body toning session or cardio, this sequence will give you the ultimate lower body stretch.
1. Calf Stretch Hold for 20 sec
2. Hamstring Stretch Hold for 20 sec
3. Quadriceps Stretch Hold for 20 sec
4. Chest Stretch Hold for 15 sec
5. Upper Back Stretch Hold for 15 sec
Short Standing Stretch
Ideal for cooling down after a cardio or when you are pressed for time, the short standing stretch features a few quick exercises for all the major muscle groups.
1. Calf Stretch Hold for 20 sec
2. Hamstring Stretch Hold for 20 sec
3. Quadriceps Stretch Hold for 20 sec
4. Chest Stretch Hold for 15 sec
The Flexibility Moves
By stretching the muscles in your arms, chest, back, and legs, you are eliminating tension, building your flexibility, and reducing your soreness. These moves are in order you perform at the end of each workout, you can also perform each stretch on its own at other times. This is useful if you find one area of your body is feeling stiff and sore.
1. Chest Stretch
Stand with your feet shoulder width apart and your leg slightly bent. Pull your tummy muscles in and keep your head, neck, and shoulders relaxed. Clasp your hands behind your back. Keeping your back straight, lift your arms behind you until you can feel a stretch across your chest. Hold for 15 seconds, then return to start.
2. Upper Back Stretch
Stand with your feet hip width apart and your legs slightly bent. Straighten your arms out in front of you and clasp your fingers together. Keeping your lower back firm and your body upright, gently push your hands away from you. Feel the stretch across your upper back and the back of your shoulders. Hold for about 15 seconds and then slowly lower your arms to the start position.
3. Triceps Stretch
Stand with your feet hip width apart and your legs slightly bend. Raise one arm and place the hand over your back (as if trying to scratch your upper back). Now increase the stretch by gently pushing the elbow back with your other hand. Hold the position, feeling the stretch down the back of your arm for 10 seconds. Slowly return to the start position and repeat with the other arm.
4. Spine Rotation
Lie on your back, with arms stretched out at shoulder level. Bend both legs to 90 degrees, then drop your knees to one side so one is touching the floor, but don’t force the stretch. Hold for 15 seconds, then return to the start before repeating on the other side.
5. Glute Stretch
Lie on your back on the floor. Bend the knee of one leg, but keep your foot on the floor. Cross your other leg so your ankle is resting just above the knee. Clasp the thigh of your first leg firmly by both hands, then gently pull it toward you. Feel the stretch in your bottom and your outer thigh. Hold the position for about 15 seconds or a little longer if you can, then slowly return your legs to the start position. Repeat the stretch using your other leg.
6. Lying Down Hamstring Stretch
Lie on your back on the floor with one leg bent at the knee and your foot flat on the floor. Hold your other leg with one hand behind the thigh and one hand behind your calf. Keeping this leg as straight as you can, gently pull it toward you until you feel the stretch down the back of your thigh. Hold the position for 30 seconds, allowing the muscles to relax into the stretch as you do so. Slowly return to the start position. Repeat with your other leg.
7. Standing Hamstring Stretch
Place one heel in front of you and put your hands on your thigh. Bend your other knee and slowly bend forward from the hips. Feel the stretch in the back of your thigh, calf, and the back of your knee. Hold for 10 seconds, then slowly lean in a little farther to intensify the stretch. Hold for 10 seconds, then repeat on the other side.
8. Quadriceps Stretch
Stand up straight, keeping your supporting leg slightly bent. Bend your other leg and holding the front of your foot, pull it up toward your bottom. Keep your knees together, hips pointing forward, and back straight. Feel the stretch in the front of your thigh and your hip. Hold for 20 seconds, and then repeat with the other leg.
9. Lying Down Quadriceps stretch
Lie face down with your head on one hand. Keeping your hips on the floor, bring one leg behind you and hold the front of the foot. Keep your head down and neck relaxed. Hold for 20 seconds, and then repeat with the other leg.
10. Outer Thigh Stretch
Sit with one leg in front of you and the other crossed over it. With one arm for support, use the other to ease your knee across your body. Feel the stretch in your outer thigh. Hold for 30 seconds. Repeat with your other leg.
11. Inner Thigh Stretch
Sit with your back straight. Place the soles of your feet together, then, holding your ankles, pull your feet in toward you. Hold the stretch for 30 seconds, feeling it in your inner thighs as you relax your legs down towards the floor. You can intensify this stretch by placing your elbows on your knees and, keeping your back straight, gently easing your body forward from the hips.
12. Calf Stretch
Stand with your feet together, then step back with one foot, pushing into the heel and bending your other leg slightly. Keep your back straight, feet facing forward, and heels on the floor. Imagine a straight line running from your back heel to your head. Hold for 20 seconds, feeling the stretch in your calf. You can increase the stretch by moving your rear foot slightly back, pushing into the heel, and holding for a few seconds.
Follow this program and notice how much better you look, feel, and perform in you next race.
Top athletes in the world that wins races and keep improving their time these days have proven athletic ability, great flexibility great core and strength. It is essential for an effective running fitness program to contain both strength and flexibility development. This program is quick and time efficient for runners to fit into their hectic schedules. I have provided three programs to be performed after practice, strength training, agility work or a match to speed your recovery.
This running flexibility plan has 3 stretch sequences for you. The one you perform depends on the kind of exercise you been doing. And also the daily routine. Usually it will be a lower body stretch or total body stretch.
Total Body Stretch takes 5 to 10 minutes
Although it takes a little longer than the other two, it is important to perform it. It will leave you feeling refreshed. Keep you breathing slow and controlled throughout.
1. Chest Stretch Hold 1 sec
2. Upper Back Stretch 15 sec hold
3. Triceps Stretch 15 sec hold
4. Calf Stretch 20 sec hold
5. Inner Thigh Stretch 30 sec hold
6. Spine Rotation 15 sec hold
7. Outer Thigh Stretch 15 sec hold
8. Glute Stretch 15 sec per side
9. Hamstring Stretch Hold for 20 sec
10. Quadriceps Stretch Hold for 20 sec
Lower Body Stretch takes 5 minutes
When you have time after an intense lower body toning session or cardio, this sequence will give you the ultimate lower body stretch.
1. Calf Stretch Hold for 20 sec
2. Hamstring Stretch Hold for 20 sec
3. Quadriceps Stretch Hold for 20 sec
4. Chest Stretch Hold for 15 sec
5. Upper Back Stretch Hold for 15 sec
Short Standing Stretch
Ideal for cooling down after a cardio or when you are pressed for time, the short standing stretch features a few quick exercises for all the major muscle groups.
1. Calf Stretch Hold for 20 sec
2. Hamstring Stretch Hold for 20 sec
3. Quadriceps Stretch Hold for 20 sec
4. Chest Stretch Hold for 15 sec
The Flexibility Moves
By stretching the muscles in your arms, chest, back, and legs, you are eliminating tension, building your flexibility, and reducing your soreness. These moves are in order you perform at the end of each workout, you can also perform each stretch on its own at other times. This is useful if you find one area of your body is feeling stiff and sore.
1. Chest Stretch
Stand with your feet shoulder width apart and your leg slightly bent. Pull your tummy muscles in and keep your head, neck, and shoulders relaxed. Clasp your hands behind your back. Keeping your back straight, lift your arms behind you until you can feel a stretch across your chest. Hold for 15 seconds, then return to start.
2. Upper Back Stretch
Stand with your feet hip width apart and your legs slightly bent. Straighten your arms out in front of you and clasp your fingers together. Keeping your lower back firm and your body upright, gently push your hands away from you. Feel the stretch across your upper back and the back of your shoulders. Hold for about 15 seconds and then slowly lower your arms to the start position.
3. Triceps Stretch
Stand with your feet hip width apart and your legs slightly bend. Raise one arm and place the hand over your back (as if trying to scratch your upper back). Now increase the stretch by gently pushing the elbow back with your other hand. Hold the position, feeling the stretch down the back of your arm for 10 seconds. Slowly return to the start position and repeat with the other arm.
4. Spine Rotation
Lie on your back, with arms stretched out at shoulder level. Bend both legs to 90 degrees, then drop your knees to one side so one is touching the floor, but don’t force the stretch. Hold for 15 seconds, then return to the start before repeating on the other side.
5. Glute Stretch
Lie on your back on the floor. Bend the knee of one leg, but keep your foot on the floor. Cross your other leg so your ankle is resting just above the knee. Clasp the thigh of your first leg firmly by both hands, then gently pull it toward you. Feel the stretch in your bottom and your outer thigh. Hold the position for about 15 seconds or a little longer if you can, then slowly return your legs to the start position. Repeat the stretch using your other leg.
6. Lying Down Hamstring Stretch
Lie on your back on the floor with one leg bent at the knee and your foot flat on the floor. Hold your other leg with one hand behind the thigh and one hand behind your calf. Keeping this leg as straight as you can, gently pull it toward you until you feel the stretch down the back of your thigh. Hold the position for 30 seconds, allowing the muscles to relax into the stretch as you do so. Slowly return to the start position. Repeat with your other leg.
7. Standing Hamstring Stretch
Place one heel in front of you and put your hands on your thigh. Bend your other knee and slowly bend forward from the hips. Feel the stretch in the back of your thigh, calf, and the back of your knee. Hold for 10 seconds, then slowly lean in a little farther to intensify the stretch. Hold for 10 seconds, then repeat on the other side.
8. Quadriceps Stretch
Stand up straight, keeping your supporting leg slightly bent. Bend your other leg and holding the front of your foot, pull it up toward your bottom. Keep your knees together, hips pointing forward, and back straight. Feel the stretch in the front of your thigh and your hip. Hold for 20 seconds, and then repeat with the other leg.
9. Lying Down Quadriceps stretch
Lie face down with your head on one hand. Keeping your hips on the floor, bring one leg behind you and hold the front of the foot. Keep your head down and neck relaxed. Hold for 20 seconds, and then repeat with the other leg.
10. Outer Thigh Stretch
Sit with one leg in front of you and the other crossed over it. With one arm for support, use the other to ease your knee across your body. Feel the stretch in your outer thigh. Hold for 30 seconds. Repeat with your other leg.
11. Inner Thigh Stretch
Sit with your back straight. Place the soles of your feet together, then, holding your ankles, pull your feet in toward you. Hold the stretch for 30 seconds, feeling it in your inner thighs as you relax your legs down towards the floor. You can intensify this stretch by placing your elbows on your knees and, keeping your back straight, gently easing your body forward from the hips.
12. Calf Stretch
Stand with your feet together, then step back with one foot, pushing into the heel and bending your other leg slightly. Keep your back straight, feet facing forward, and heels on the floor. Imagine a straight line running from your back heel to your head. Hold for 20 seconds, feeling the stretch in your calf. You can increase the stretch by moving your rear foot slightly back, pushing into the heel, and holding for a few seconds.
Follow this program and notice how much better you look, feel, and perform in you next race.
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