MY RUNNING FITNESS PROGRAMME

According to the available time, I try to add 3-5 minutes warm up to the running workouts.

I usually complete a full stretch exercise before running, paying particular attention to the legs and thigh muscles, if you do not stretch then this could result in soreness and could tear important muscles because they have not had the time to get a good blood flow within the muscle groups.

I would suggest stretching everyday even on the days when you don’t run because this will prevent fatigue and soreness which is very important.

I normally run at least twenty minutes in a day. What I found as a result of this running exercise was that I felt so much better in myself, my levels of stress reduced and my anxiety dropped considerably.

I also learned that running in the morning made me feel good for the rest of the day. When I run in the morning I feel clear, any bad feelings are gone by the end of the session giving me a positive outlook. 

Early morning runs are the most effective time to burn fat as you run on an empty stomach and the body uses fat as fuel.

It also very important to refuel the body with good quality carbohydrates in within the hour after the exercise because this will give the body the required nutrients and energy.

FITNESS OVER 50

Life after retirement is normally considered quiet and tranquil. You have invested all your life trying to make your future secure and will now be taking rest at home. However, one thing that we forget at the time we are busy earning is our health. We often compromise with fitness during our so-called ‘productive years’ and fight with Alzheimer’s disease, hearing problems and osteoporosis when we are old. In fact, senior spent most of their money on medicines.

If you want to overcome these issues and start repairing your body, it is not too late. Follow these simple tips in order to stay fit and active, even after 50.

FITNESS OVER 50 TIPS:

• Walk- if you cannot go for some heavy exercise three times a week, it is better that you go for a walk each day. Walking can be great to improve your fitness. Simply take out 30 minutes in the morning and/or the evening and take a stroll down your neighborhood or go to the nearest park.
• Get Calcium- seniors, especially women, are at a higher risk of osteoporosis than the rest of the population. Therefore, get all the calcium you can. Use milk, cheese (especially cottage cheese) yogurt and other dairy products so that you get all the necessary calcium and ensure bone fitness. A weakness of the bones would simply mean difficulty in normal movements like walking, sitting or bending. If you face such issues, start with your enhanced calcium intake today.
• Vitamin D- It’s great for your bones and helps boost your mood as well. Go out in the sun and enjoy your life. You will love some outdoor activities. Even staying out in the sun for 10 minutes a day will be great for your health. If you do not go for a walk in the morning, then a late morning walk just around the neighborhood will be fine.
• Mental fitness- at this age, many senior go through the empty nest syndrome at old age. Therefore, don’t be sad or depressed. There is so much that you can do for your community. Engage yourself in some productive activity. Remember, that the fitness of your brain and emotions is as important as the fitness of your body. You have years of experience in your field. Simply use it in some recreational or productive activities or do something that you had always wanted to. This will help you pass your time with ease without feeling that you have lost your purpose in life.

20-MINUTE REGULAR WALK CUTS PREMATURE DEATH RISK

A brusk 20-minute regular walk on a daily basis is spare to cut back a person’s risk of early death, say British researchers.

After examining over 334,000 European men and girls, they conjointly found that double as several deaths is also as a result of absence of physical activity related to the quantity of deaths as a result of avoirdupois.

“We found that simply twenty minutes would create a change. Physical activity has several evidenced fitness edges and will be a major a part of our way of life,” aforesaid academician Ulf Ekelund from the Medical analysis Council (MRC) medical specialty unit at University of Cambridge.

For this, students analyzed information across Europe conducive within the European Potential Study into Cancer and Nutrition (EPIC) Study.

Over a mean of twelve years, the investigators measured tallness, heaviness and waist circumference and used self-assessment to live levels of corporal activity.

The investigators found that the best decrease in risk of impulsive death occurred within the analysis between inactive and fairly inactive teams, judged by conjoining activity at work with amusive activity.

“Doing elbow grease adequate truthful twenty minute rough walk on a daily basis would take a personal from the lazy to gravely lazy cluster and reduce their risk of early death by between 16-30 p.c,” the authors noted.

The influence was greatest among normal weight people however even those with larger BMI saw a plus.

Using the freshest out there information on deaths in Europe, the team projected that 337,000 of the nine.2 million deaths amongst European men and girls were as a result of blubber.

Though, double this quantity of deaths (676,000) may well be attributed to physical inoperativeness.

“Motivating people to form little however doable changes in physical activity will have substantial health edges and should be easier to realize and uphold,” another academician Nick Wareham, director of the MRC Unit.

The results were issued within the American Magazine of Clinical Nutrition.

WHAT’S THE BEST EXERCISE TO THE BODY?

You have to decide that you apparently need the beauty of the body or to create the game skill within. 

The Ectomorph

Your body is persuaded to gain weight or are you one of those lucky few who are able to make some were fat?

Every individual’s body is different, just like the print of fingers are different.

However, we can divided into three types of bodies according to bones, muscles and body fat calculations.

The most important thing is that you know that for the body of the exercise is important for you about your body.

The key thing is that you know that for the body of the exercise is important for you about your body.

In Spain sports science, training and fitness center, Professor Francesco Marco has said that the issue ‘when exercise is that when there is the clash of interests.

Professor Marco While explaining the ‘giving of people that are rare and long, and the trend in the rare to live. Their organs are long and breast level is in the eyes of meat and difficult move.”

For the people of this type, best game swimming and cycling are important. However, Professor Marco warning that weight to these people and to increase power under the program to strengthen texture.

“These individuals should exercise which they began to move their joints. It will grow giant muscles and little muscles work. ”  There is no more useful for aerobic their body weight and muscle for this type of development is very easy to stop

The Endomorph

They are dumpier and rounded bodies. They should do their cardiovascular endurance exercises

This type of the endomorph active morph the body is the exact opposite. They are dumpier and overweight bodies. The digestion is very slow, which is stored in body fat and muscle in the body of this kind are growing very easily.

Endoscopy -use of force unspun morph are very upright, and the praise goes to their ability to muscle growth. This type of workout needs a routine which calls for increasing cardiovascular endurance. Such physiques, which are more suitable to force the game, including strength and balance, such as weightlifting and wrestling. But though this sort of workout for the body should keep in mind some facts.

Muscle development and body fat goal is to reduce. If it does not, and consequently they will be extremely coarse and Dole. “

Physical fitness expert has warned that “psychologically types of people are very feeble. Workout is hard to interest them, they seemed to become easily frustrated. “

The Mesomorph

According to Professor Marco ‘ mesomorph are unsurprisingly sportsman. It is also good. “

“We are such examples that some footballers suddenly pedal (a kind of indoor tennis) game started and played very well. They play decent basketball, he exhibited the best performance in endurance and speed competitions. “

Such physiques, which are exceptional for durability and strength workouts that use games and activities such alternative option is to keep the muscles in creating textures and movements, including cardiovascular endurance.

Tennis, soccer, rowing and best game for people who are on probation Biathlon. Professor Marco is clear that despite all these benefits are enjoyed mesomorph group of people should be aware of their diet. Because of their tendency to accumulate fat in the body, but not so strong as it is in endomorph. “

But in both endomorph and mesomorph does not have the ability like ectomorph to eat the things you like and are able to digest a high metabolism. “

Know what your body type is but this does not mean that any one type or another type of body Exercise Combination does not exist. The utmost important thing is to be attentive that this is our ultimate goal, exercise and diet routine to make it suit your needs.