What Not To Do After Running

By Tonny Wandella

Running exposes your body to a high-intensity training stimulus. Because you have to concentrate on every step, your muscles are taxed, your joints work harder, and your brain is working overtime. As soon as you finish your workout, a crucial step begins recuperation. Your body is now compensating for the stress it endured in order to go to the next level of performance. Nevertheless, many runners make post-run blunders that are harmful to their recuperation.

Not Replenishing Your Glycogen Stores

During your run, you used energy, burnt calories, and depleted all of your body’s resources, pushing your muscles, tendon, ligaments, as well as the skeletal system to work. These supplies must be restored as soon as feasible after use.

Why? If you do not replenish your body’s energy stores after working out, you inhibit muscle growth and slow recuperation which could lead to injuries. People who run to reduce weight should also eat afterwards. To burn extra fat, your metabolism must be revved up after an exercise. However, in order to prevent burning your muscles that ensure efficient fat burning, your body needs a “full tank.”

After The Run, Don’t Eat Everything In Sight.

Many runners overestimate the number of calories burnt when jogging. People who often treat themselves with cookies, chips, or a beer after jogging face the danger of ingesting more calories than they burnt. Foods heavy in fat and sugar, as well as alcohol, not only provide a lot of empty calories but also impede critical post-workout recovery. This can cause the recuperation period to last many days!

You Never Let Your Body Rest

When you exercise, your body is put under a lot of strain. It needs a pause in order to grow (such as increasing your endurance level). Make certain that you receive adequate sleep. Your muscles, bones, and tendons can heal while you sleep. To compensate for jogging, the human body requires seven to eight hours of unbroken sleep. A power snooze around midday provides even more advantages for recuperation!

What occurs when you don’t sleep enough? If you deny your body of sleep for an extended length of time, you will notice a decrease in performance as well as an increased chance of injury and strain.

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Benefits of walking 40 minutes a day

By Tonny Wandella

Walking for about 40 minutes every day might help you take charge of your health. Consistently engaging in this kind of aerobic activity throughout the week has several advantages. A regular walk might be the key to better health, whether you’re seeking improved heart health, better sleep, a mood boost, weight loss, or other health advantages.

Walking to Improve Sleep

Walking 40 minutes a day not only burns calories and improves general health, but it may also result in improved sleep. Daily activity, such as walking or bicycling, can improve the quality of your overnight sleep while also increasing your alertness throughout the day, as per the National Sleep Foundation.

Walking to Lose Weight

Aerobic activity, like walking, can also help you stay fit. Walking for weight reduction is a realistic objective since it is a moderate activity that is simple to add to your daily routine. For example, instead of driving to the shop, you may add a few more steps to your walking routine by taking the stairs, parking further away, or walking. 

Click Here To Read More https://conqueror.blog/2022/06/15/benefits-of-walking-40-minutes-a-day/

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How to Jog Properly With Correct Jogging Way and Techniques in 2022

By Aidan H.

Jogging and running are aerobic exercises that give the body positive health benefits such as weight loss and decreasing blood pressure levels.

Both exercises are beneficial but require different body techniques. Running needs more speed and power and is more intense. On the other hand, jogging has a slower pace and involves more muscle use. These two exercises differ in several aspects.

Many joggers and runners may not know how to run properly so let’s touch on the fundamental and everything about jogging and see if you have been running correctly all these while.

History of Jogging

Jogging was not discovered at any particular time. One of the first mentions of jogging was when William Shakespeare wrote about it in his book, “The Taming of the Shrew.”

A line in the book mentioned the word jogging, but it was speaking about leaving and not the exercise itself.

The exercise was not recorded until the mid 17th century in England, and it became popular in the United States as a training exercise for athletes.

Jogging has now evolved into an exercise to lose weight and a form of running at a slow or leisurely pace. It’s usually performed over long distances and is a type of aerobic endurance training.

On the other hand, running has long been a common activity even among our earliest ancestors.

It is an activity that naturally occurred as a form of traveling at a fast pace. Ancestors ran for hunting food and protection.

Definition and Intensity of Jogging

Almost anyone can jog. Jogging can be performed at any pace depending on the person’s desired results.

It can also be done at a leisurely pace that is only a little faster than walking.

Running is the more intense version of jogging and sprinting is the more intense version of running.

Running requires more speed and body tolerance as it can tire the person and use up oxygen quickly. It is one of the fastest activities that people can perform with their feet.

How Much Calories Does Jogging Burn?

Jogging can burn more than triple the calories compared with walking. An hour jog can burn almost 584 calories for a 72-kg person jogging at a speed of 8 kph.

A same weight person walking at 3.2 kph burns about 30 calories in 10 minutes.

Jogging Vs Walking

Studies have found that runners have significantly higher injury rates than walkers as more than half of people who run will experience some sort of injury.

study shows that running produces ground reaction forces that are about 2.5 times of our body weight, while the ground reaction force during walking is in the range of 1.2 times of our body weight.

Walking is less risky than running, but the health benefits of running are larger and come faster, in a shorter period of time. A lot of running can be harmful and risky, while it’s not true for walking and jogging.

What are the Jogging Benefits?

Read more https://www.runsociety.com/highlight/back-to-basics-proper-jogging-and-running-techniques/