6 BENEFITS OF RUNNING DAILY| 3 RUNNING TIPS FOR BEGINNERS

-

 Running is considered on of the best activity in the world. There are many proven benefits of running daily. Studies show that running for about 5 to 10 minutes daily reduces the risk of heart attack and other illnesses to a great extent.

Daily running increases your life span and also improves the quality of life.

Here are some benefits of running daily

1. Running increases life span

There are no other exercise that researchers have found to be more effective than running. It can be one of the most effective activities to increase life span. Recent studies show that even running for about 15 mins once a week can increase your life expectancy.


2. Reduces chance of cardiovascular diseases

Running improves your heart health by strengthening your heart. It increases size of your heart which helps it pump more efficiently. Athletes who run marathon or are engaged in heavy exercise has certain body changes. There heart rate become slower than other people which is why they are at a decreased rate of having hypertension.

3. Strengthens muscle

If you are trying to gain muscle, you might think that running causes muscle loss. Well, it depends if you have a good muscle mass then running for longer duration may cause some muscle loss but if you are a normal person running is very good to gain muscle, especially your leg muscle.

4. Running helps in better sleep

Running not only helps you stay in shape but improves the quality of your sleep. When you are stressed, your body releases cortisol(stress hormone) which interferes with your sleep. Running daily reduces the level of cortisol in your body by decreasing the level of stress.

Also, it consumes most of your calories which makes you tired a help you better sleep.



5. Helps loose weight

Running can help you loose visceral fat with the help of a low calorie diet. Although studies show that running reduces fat without changing diet, but for faster result you can go on a diet.       


6. Running reduces depression

Studies show that running can be as good as anti depressants to treat mild to moderate depressions. Running improves mood as well as mental health. When you go on a run the fresh air you breath filters your lungs and boost your mood.


RUNNING TIPS FOR BEGINNERS

Now, after reading the health benefits of running, if you have decided to go on a run here are few tips

1. Choosing the correct pair of shoes
Shoes are the most important tool for running. Having the right pair of shoes helps in the flexibility of your foot and also helps you run longer.

2. Set a Target
Setting target helps you reach your goal and keeps you motivated for the next day to achieve a greater target. Always try to run at least 1 mile and always push your self  for a bigger goal.

3. Maintain a constant pace
Lot of beginners start off with a higher pace on the first day of their run, which leads to shortness of breath and eventually stopping.This hinders with the confidence of the person because of which he quits.
Start at a lower pace and see how long you can go not how fast. Increase your pace with time.
At last, give your body some time to adapt to this good new habit.

Thank you 

Comments

Post a Comment

Popular posts from this blog

Best Weight Loss Tips| Loose Weight Faster

-
Image
  About 39% of all adults around the world are overweight. Worldwide obesity rate has been nearly tripled since 1975. There are more children dying each year due to overweight than underweight. People who are overweight are prone to many chronic health problems like stroke, heart attack, certain types of cancer and a lot more. WHO defines obesity and overweight on the basis of BMI(Body Mass Index) which can be calculated as BMI=MASS/HEIGHT*HEIGHT. A person whose BMI is greater than or equal to 25 is considered overweight, While an obese person has a BMI greater than or equal to 30. A Healthy BMI is between 18.5 to 24.9 The main cause of being overweight is increased consumption of added sugar in the diet and increased inactivity But the good thing is that it can be prevented and reversed. Here are some tips that can help you loose weight effectively. 1. Cut back your calorie  Controlling your diet is one of the main ways that helps in your weight loss. Diet plays 70% Role in weight los
Read more

Common Mistakes Beginners Make In A Workout

-
Image
Exercising is very important part of life, but doing it wrongly can cause injuries, deteriorate the performance.  One needs to minimize the mistakes during workout to have better result. Here are some common mistake beginners make in workout. 1. Not taking pre workout meal Having a pre workout meal really helps, it boosts performance, increases your reps, and helps you give your 100%  Having a banana and a cup of black coffee will help greatly. 2. Not warming up Warm-up is very much essential before doing any workout. Without warm-up, it’s like you are asking your body to work out before the oxygen and the flow of blood reach your muscles. This increases the risk of injury, and when doing cardiovascular workouts, you increase your heart rate very fast. 3. Not resting enough Many of us are unaware about this, by exercise by itself will damage your body. While lifting weights, or running, or while interval training, you're actually break down your muscles bit by bit, so that new, str
Read more

MY JOURNEY TO WEIGHT LOSS PART 4:| How I lost 25 kgs in six months without gym

-
Image
Days passed I eventually lost more weight. My abs were little bit visible, muscle definition was good. I could do 30 to 35 reps push ups, 8 to 10 sets of pull ups and a lot more. Since, my work out was mainly based on calisthenics I had to find different ways to target different muscle.  I used to wake up at 6 am, freshen up by 6:30 and start my work out.  Here are the work out I used to do I separated work outs in different days to target maximum muscle and give sufficient resting time for its recovery. Day 1: Chest, Shoulder, and Back Workout          Push ups - 20 x 3          Decline push ups - 20 x 3          Incline push ups - 20 x 3          Wide arm incline push ups - 20 x 3          Diamond incline push ups - 20 x 3          Wide arm push ups - 20 x 1          Diamond push ups - 20 x 1          Lateral raises with the help of bag - 12 x 2          Pull ups - 8 x 2 40 - 50 seconds rest after each set After that I use to jog for about 5 mins in my house for some cardio. Day 2: A
Read more