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Monthly Archives: August 2018

Getting Started With Jogging

1. Brisk Walk First. Before you start jogging, you will want to ensure you build a strong cardiovascular base. Making a strong base will help ease you into jogging without it feeling too uncomfortable.

Your solution? Brisk walk. When you can walk briskly for at least 30 minutes at a time, then you know you are ready to begin jogging.

2. Alternate Jogging With Walking. As you start jogging, you will want to alternate jogging with walking. Do not think you need to jog for 10 minutes out of the gates when you first start. You do not need to do this.

Try jogging for just 30 seconds and then walk for 2 minutes. Repeat this ten times. That will give you five straight minutes of jogging total. Then once you are comfortable with that, start jogging for one minute straight and walking for two. Do this ten times.

From there, start decreasing the rest time. Jog for a minute and then rest for one minute. After that is comfortable, jog for one minute and rest for 30 seconds. Once you can do this ten times or more, you are ready to start jogging straight.

3. Take Three Days Off Each Week – Minimum. As you begin doing longer jogging intervals, you want to make sure you are putting enough rest in the equation as well. Enough rest means taking at least three days off each week. Ideally, in the beginning, you will want to have one day off after each day you jog. Taking a day off will give your joints a chance to heal and all your tendons and ligaments a chance to recover without being overworked.

Stretch and relax on those days. Consider some cross training like weight lifting.

4. Start Slow With Steady Jogging. Now, slowly start your jogging. You should be able to jog 10 minutes straight at this point, so focus on increasing your total time from here. Add a minute every session you do until you reach the 20-minute mark. Then take a few extra days off. From there, keep doing the same. Add another minute. Once you are at 30 minutes, take a full week off. If you want to go on increasing your jogging intervals, do so, but make sure you are balancing your rest time with your work time.

Keep in mind once you get to the point of doing 30 to 60 minutes of running straight, you will now be ready to look into going on a formal running plan if that is what you wish to do.

Get Fit Without Hitting The Gym

1. Hike. Consider going out on a Saturday you don’t have anything going on and taking a long hike around the neighborhood. Or, head out to a hiking trail and get away from it all. Even better!

2. Plant a garden. Don’t underestimate how many calories you can burn doing yard work. Whether you chose to plant flowers or mow your grass, you will burn fat while improving the look of your yard.

3. Go swimming. Swimming is a significant calorie burning activity for the entire body and is great fun as well. Take your kids out for a day at the pool.

4. Walk and talk. Next time a friend calls to get together, consider going for a walk and catching up rather than going somewhere to sit. It is a fast and easy way to boost your calorie burn.

5. Turn up the music and dance. Few activities burn calories like dancing, so give this a try next time you are stuck inside and need some exercise. As an added benefit, this is one of the top ways to boost your mood as well.

6. Do a deep clean. Every so often, set an afternoon aside to do some deep cleaning in your house. A few hours of this – really getting down and scrubbing will work almost every muscle in your body. Book a massage for yourself afterward as a reward for all your hard work.

7. Get some stretching in. Do not overlook the importance of stretching. Get some stretching in every day. It takes 10 minutes and can be done in the comfort of your home. It is a great way to get yourself more mobile.

8. Toss a ball. Finally, if you have a few minutes before or after dinner, go outside and toss a ball back and forth. Do this with your significant other or your kids if you have them. It is a fun activity everyone can do.

Intensifying Your Workouts

Why intensify your workouts? First, let us briefly talk about why you should be ramping up your intensity because you may still not be sold on the idea. To increase the power does not mean you have to…

  • aspire to sprint on a track,
  • run a race, or take
  • your rowing exercise from the gym to the outdoors.

All it means is you should work a little bit harder. So, increase your tempo, and challenge yourself a bit more.

The benefits are numerous. Increased fitness is first on the list because the best way to stimulate change in this area is to shock your body with something unexpected – within means, of course. Increasing your intensity is the best and healthiest way to do this.

Next comes increased efficiency. In a way, you could accomplish the same feat by cycling at a moderately high intensity for 20-minutes as you could by walking for 40-minutes. There is nothing wrong with the latter, but it does say you should be looking for ways to improve your efficiency. Either aim for less time spent, or more done with that time. If you like your 30 to 40-minute walks, for instance, all you have to do is walk a little bit faster. It will make a difference.

How to intensify your workouts. Walking faster is one way, and the same can be done for just about any type of exercise. There is usually a quicker or harder way to push yourself. But don’t go crazy. You do not want to injure or burn yourself out needlessly…

  • with resistance training, you have more options to play with. You can increase the number of sets and reps you do in a given time by decreasing your rest periods.
  • you can superset your exercises.

It pays to try different routines to elevate your intensity.

You are doing some form of resistance training, right? If not, you are missing out. As beneficial as cardio is for weight loss and overall well-being, resistance training should not be overlooked. Arguably, it provides more long-term health benefits than cardio itself.

If there is one takeaway point, it is increasing your intensity does not mean you have to raise your volume which means you can still workout three or four times a week. Remember: part of the focus is on efficiency.

As exercise becomes further ingrained into your lifestyle, you will find emphasizing intensity over volume is the best strategy for maximizing your efforts.

Workouts Feel Like a Grind

In short, exercise should never feel like a grind. It always works, but it should not feel like you are endlessly toiling. If you feel like you are working that hard, it sounds like you are doing something wrong.What helps is to take a moment to think about why you are exercising in the first place. Sure, you have your health on your mind. You may have even been compelled to begin exercising due to your circumstances. Type 2 diabetes and poor cardiovascular health are valid reasons to undergo any health intervention, regardless of your stage in life. But your reasons may not even have to do with this sort of problem. Perhaps you just want to lose weight or improve your fitness. There is nothing wrong with wanting to look leaner or be able to climb a few flights of stairs without needing a moment or two to catch your breath.

Remind yourself why you are exercising. Then, reconsider your approach to your workouts, or at the very least reexamine your mindset.

  • if you struggle to find the motivation, it could be because you underestimate the merits of exercise.
  • if you dread every minute maybe it is your choice of exercise. Find an exercise or routine you will enjoy; try something new.
  • if you are working out five days a week, bring it down a notch: it is vital to exercise wisely.

If the above does not make a significant difference, maybe you ought to take a brief break from exercise. Taking a two-week break could be helpful.Lastly, know it is okay if exercising feels like a grind sometimes. If it is a recurring feeling, however, then there is a reason to take a moment to reflect and determine why you feel this way.

Although managing Type 2 diabetes can be very challenging, it is not a condition you must just live with. Make simple changes to your daily routine – include exercise to help lower both your blood sugar levels and your weight.