Back pain can be more than just a nuisance to your daily activities. For some, back pain stop them from leading the life they want to lead—exercising, playing with kids or grandkids, or even just moving. And unfortunately, back pain is all too common: Up to 80 percent of people experience it at some point during their lives.
Different levels of back pain call for different remedies, but there’s something everyone can do to help their body move and get strong: spine-stabilizing exercises. These mostly focus on giving stability and power to your core, which in turn can improve the function of your spine as well as reduce pain overall.
The good thing about these core-boosting exercises is that they’re easy to do. You don’t need private instruction or a membership in a fancy gym. You need your body and a soft surface—that’s it. This graphic walks through simple movements to make.
Half marathons are a great activity to kick off your endurance and getting started to join the competitive world of running. But just like everything in life, a marathon needs proper preparation; not only physical preparation, but you should also know a thing or two about marathons before participating in one.
No one is born an expert, which is why we’ve compiled this guide for beginners to get started in the world of marathons and competitive running.
Choosing Your First Half Marathon
First off, you should think about the distance you’re going to run during your first half marathon, which should be 13.1 miles.Unless you’re a fit athlete, you shouldn’t be aiming for the first three places. It’s great to challenge your body and mind in order to generate notable progress, but always keep in consideration your own limits – you don’t want to run short on your first half marathon, plus you’ll probably be running along some experienced marathon runners; it wouldn’t be wise to try and keep up with them during your first attempt.
While there may not be any easy marathons, you can certainly aim for one that adjusts to your capacity. A 13.1 mile marathon should be your goal as a first timer; once again, this is a decent mileage for those who have never participated in similar events. If you have experience as a runner or jogger things will go smoother, but with proper preparation anybody can do it, which takes us to the following step.
For intermediate and veteran runners, a half marathon is an excellent challenge to test your progress. Your physical preparation routine should focus on endurance, not speed. You can start preparing anywhere between 4 and 8 weeks before the event; set a slower pace and increase your mileage to adjust your body to a marathon-like training routine.
This routine is also adaptable to fit athletes that are transitioning to running from a sport. You’re going to follow the same routine as intermediate and experienced runners, so make sure your body is ready for it.
Those of you who have a hard time hitting 3 miles, your half marathon preparation should begin 12 weeks before the event. It’s a common mistake to chunk up on those miles and get frustrated when you’re not able to reach the goals. Don’t be afraid of breaking your routine apart; if you’re aiming for a 3 mile goal initially, separate it into three consecutive 1-mile goals instead.
A good place to test your initial skills is a charity run. These events usually aim for a general audience; meaning they aren’t too exigent in order to increase the amount of people that can participate in it. Don’t underestimate them though, you’re still a beginner and some of them can put up a decent challenge. The best part of it? You can get to train for your first half-marathon while supporting a good cause.
Half-marathons are very beginner-friendly. This includes preparation, which can be adjusted to almost any lifestyle. Your routine should consist of a few days of running mixed up with aerobic exercises of decent intensity, such as cross training. For the most important part of your routine, you’ll have rest; make sure you get enough of it, this is when your body makes the important changes.
Newbie Mistakes to Avoid
The weeks have passed and you smashed your preparation routine. You’re standing on the starting point ready to blast 13.1 miles, and here are some of the mistakes you’re going to avoid:
Starting too fast. Not only will it make you a newbie, but it will also let everyone else know you’re a newbie. You definitely don’t want to drain your body out of energy by sprinting the first few miles, just to find yourself breathless before you even reach the half of the mileage.
Trying to keep up with the first places. This one is understandable on experienced runners who are trying half marathons for the first time. However, for newbies, this is a mistake that can put you off the marathon for good. You’ll be amongst some very sharp runners and marathon masters, you don’t need to keep up with them – your first half marathon is about you.
Quitting half-marathons if you fail. This is the worst of them all. There’s no shame in failing to reach to finish line, it’s actually something to make you stronger. You gave your best, and you can keep on giving your best the next half marathon. To reach success, you’ve got to go through failure regardless of the road you take. Once you complete your first half-marathon, you’ll start bursting through many more.
Writer Bio Dan Chabert
Dan Chabert, an entrepreneur from Copenhagen, Denmark is also an ultramarathon distance runner. He spends most of his time on runnerclick.com, monicashealthmag.com & nicershoes.com and he has been featured on runner blogs all over the world.
Getting fit when you’re in college can be quite challenging for most students, particularly if you’re a freshman. Until now, you’ve lived with your parents who took care of you, advised about diet, physical activities and encouraged you to be fitter. It’s easy to “fall off the track” once you go away and live on your own. You get caught up in classes and exciting student life. Fitness isn’t on the list of priorities anymore. But at the same time, you still want to look your best. Is there any way a college student can balance everything? There are many things you can do to get fit and avoid feeling your life revolves around classes and exercises. Scroll down to see different things you can do to stay in shape.
Have a routine
Although routines are, safe to say, boring in other aspects of our lives, it’s paramount for your fitness. That’s why establishing your own routine is the first and the most powerful thing you can do on your way to get fit or stay in shape.
When it comes to exercise, most of us usually wonder when is the best time of the day to work out. If you browse this topic on Google, you’ll get hundreds of results. Some say the best workout time is in the morning; others claim it’s in the afternoon, and so on. However, sticking with a workout routine is more important than the time of the day you exercise.
Consider your schedule at college or job, in case you work, and determine the exact time of the day when you can spare a few minutes to exercise. Then, make sure you do it every day during that period. You can create a schedule of different activities to do during that time of the day e.g. today jog, strength exercises tomorrow and so on. Doing different types of exercises will target different muscle groups and help you get in shape faster.
It’s confession time, how many glasses of water you drink on a daily basis? Your answer probably shows you don’t drink enough water to keep your body hydrated and energized. The truth is, you’re not alone. Most people, in general, don’t drink enough water. And no, drinking all that coffee doesn’t really count.
Staying hydrated throughout the day and during your workouts is essential. In fact, lack of hydration has a negative impact on your performance. How? It’s because you get tired more quickly. Also, water intake poses as one of the most efficient ways to get fit, stay in shape, and avoid weight gain. For example, the study published in the Annals of Family Medicine showed that people who don’t drink enough water had increased chances of becoming obese.
Take a bottle of water wherever you go and make sure you sip on it when you’re studying or working on your assignments. Don’t wait to feel the thirst first because the dehydration signs already start to appear in the form of fatigue or sleepiness. Since it’s very easy to forget to drink water throughout the day, you can always download an app which will remind you to do so. There are many of them available for Android and iOS devices.
What’s your goal?
If you don’t have a fitness goal, then you probably won’t stick to the schedule. Goals pose as some sort of commitment; we want to accomplish them, and feel like winners. Who doesn’t want that? Lack of targets also means there’s no motivation, or direction that shows which way you’ll go.
Besides establishing a routine, you should also take a few moments to think about goals you’d like to accomplish. It can be just about anything; weight loss, more endurance, more flexibility, being able to do a certain number of reps in a particular period of time, etc.
Divide your goals into smaller milestones that are easy to accomplish. This will boost your motivation to stick with your schedule and get fit as soon as possible.
Take a walk
Don’t like going to the gym? Not a fan of complicated exercises? Finding it difficult to motivate yourself to exercise properly? Yes, we’ve all been there! Until you get motivated to do something specific, you can just walk. That’s the easiest (and the cheapest) way of staying in shape.
Make sure you take a walk around your campus, or a block, after all, big meals. Walking after a meal helps you maintain your weight at a healthy range. Also, instead of driving a car, taking a bus, using elevators, opt to walk instead or ride a bike.
Pay attention to your diet
Physical activity means nothing if your diet consists of pizzas, doughnuts, French fries, and other unhealthy foods. Regardless of how delicious they are, it’s important to pay attention to your nutrition and opt for healthier meals.
Food is fuel for your body; it provides energy which is why things you eat should have great nutritional value. Typical student food, or entire Western diet for that matter, is quite unhealthy and doesn’t supply our body with healthy nutrients it needs to function properly. Besides fitness, the unhealthy diet also affects your health, productivity and so on.
Does this mean you should follow some strict diet program? No, not at all. In fact, thebest diet plan for every college student should be:
Eat regularly, don’t skip meals
Opt for healthier alternatives to favorite meals
Reduce portion size
Eat plenty of calcium-rich foods
Limit sugar intake
Read labels to see nutrient content, whether there are any suspicious ingredients etc.
Include variety of fruits and vegetables in your diet
Instead of chips and fries, opt for carrot sticks as your snack of choice
Get a buddy
Yet another practical and useful way to stick to your routine is to exercise with someone. You can work out with your friend, colleague, or even set up a club where all students can meet and exercise together. Why is this important? It’s because when you have a commitment and opt to work out with someone, you are more likely to achieve the goals you set.
In fact, a study published in the Psychology of Sport and Exercise revealed that the workout habits of people you know have a positive influence on your own habits. Therefore, buddy up to become fit!
Sex is yet another way you can get fit more easily, but when you pair it with the regular physical activity of course. The Electronic Journal of Human Sexuality published a study which showed that physical activity and sex life are correlated. Those who exercised more also reported feeling more desirable as well as improved performance. Also, it’s a well-known fact that sex can help you burn calories.
No, this doesn’t mean you should hop from one bed into another because let’s face it, that would bring you more harm than good. Instead, you should work on your endurance in bed. One way of doing that is to build your momentum, do cardio, and try performing Kegel exercises for men, which are very easy to do.
These exercises improve your bladder control, address premature ejaculation which is a major problem for college students who are still trying to work on their performance, and improve your sex life in general. To do these exercises you just have to tighten pelvic floor muscles, contract them, and release after a few seconds. You can do Kegel exercises just about anywhere at any time.
Staying in shape or getting fit in college isn’t the easiest task in the world. You feel lazy and aren’t sure how to fit gym trips into your busy schedule. This article showed you how to get into perfect shape without going to the gym (unless you want to) or struggling to do some vigorous activities. All you need is to set up a strategy that works for you and stick to your routine. Good luck!
Video:-Functional Fitness: Learn Fitness Functional Exercises from Dr. Adam Friedman
Author Bio:- Annie Lizstan works as a health and beauty consultant for online websites and an independent researcher by profession. She always like to explore her ideas about health, fitness and beauty . In her recent period ,she got an opportunity to explore on anti-aging product like Instaflex. You can also connect with her on Facebook, Twitter and Pinterest.
This year National Fitness Day is taking place on Wednesday 7th September, coinciding with the Opening Ceremony of the Paralympics. So who is better placed than one of Britain’s most successful Paralympians and Chair of ukactive to inspire the nation to get fit?
It’s been a magnificent summer of sport and the excitement is not over yet with the Paralympics about to get underway in Rio.
Team GB Paralympic legend Baroness Tanni Grey-Thompson, who won 16 Paralympic medals including 11 golds in her illustrious career, will be on hand in Rio with this year’s current crop of stars.
The official start of the 2016 Paralympics also coincides with National Fitness Day, which Tanni is backing not only as a former athlete, but also as the Chair of ukactive.
Research by ukactive and Argos, the headline partner for National Fitness Day, has shown that whilst over two-thirds of Brits say that fitness is a big part of their lives, nearly a quarter struggle to find the motivation, and one in seven wish that they had more inspiration to keep them going.
Watch our video where Tanni talks about her excitement ahead of the Paralympics as well as how everyone, not just our elite athletes, can take inspiration from the games. She also explains how you can take part in National Fitness Day and use it to kick start your quest to get fitter and healthier.
About National Fitness Day
National Fitness Day, 7th September 2016, will once again be the biggest and most visible annual celebration of physical activity of the year. It is the day to celebrate the role that physical activity plays across the UK, facilitated by ukactive and previously, the énergie Group, who are the largest and fastest growing fitness franchise company in the UK, and who founded National Fitness Day back in 2011. Realising that this is an event that would benefit with participation from the whole sector, énergie graciously ‘gifted’ National Fitness Day to UK Active in 2014. We would like to publicly thank énergie for this and are proud to now be growing the event year on year.
Just as last year, our aim to establish National Fitness Day as the most active day of the year hasn’t changed. We welcome thousands of clubs, parks, leisure centres, gyms and ukactive members who will be opening their doors to welcome you for a free half hour session in your area.
We know the benefit regular exercise delivers including a healthier heart, increased wellbeing and a better quality of life. However, many of us find getting fit troubling, it becomes a challenge and it shouldn’t be – that is why we started National Fitness Day.
Research shows if you exercise in company (with friends) you are more likely to stick at it; the social atmosphere creates a positive environment which importantly helps us to have fun.