How to Begin Running

[horiyeh]

:smt037 Q: I've heard that cardiovascular exercise can prolong life. Is this true?

A: Your heart is only good for so many beats, and that's it... don't waste them on exercise. Everything wears out eventually. Speeding up your heart will not make you live longer; that's like saying you can extend the life of your car by driving it faster. Want to live longer? Take a nap.



Q: Should I cut down on meat and eat more fruits and vegetables?

A: You must grasp logistical efficiencies. What does a cow eat? Hay and corn. And what are these?vegetables. So a steak is nothing more than an efficient mechanism of delivering vegetables to your system. Need grain? Eat chicken. Beef is also a good source of field grass (green leafy vegetable).



Q: Is beer or wine bad for me?

A: Look, it goes to the earlier point about fruits and vegetables. As we all know, scientists divide everything in the world into three categories: animal, mineral, and vegetable. We all know that beer and wine are not animal, and they are not on the periodic table of elements, so that only leaves one thing, right? My advice: Have a burger and a beer and enjoy your liquid vegetables.



Q: How can I calculate my body/fat ratio?

A: Well, if you have a body, and you have body fat, your ratio is one to one. If you have two bodies, your ratio is two to one, etc.



Q: What are some of the advantages of participating in a regular exercise program?

A: Can't think of a single one, sorry. My philosophy is: No Pain - Good.



Q: If I stop smoking, will I live longer?

A: Nope. Smoking is a sign of individual statement and peace of mind. If you stop, you'll probably stress yourself to death in record time.



Q: Aren't fried foods bad for you?

A: You're not listening. Foods are fried these days in vegetable oil. In fact, they're permeated in it. How could getting more vegetables be bad for you?



Q: What's the secret to healthy eating?

A: Thicker gravy.



Q: Will sit-ups help prevent me from getting a little soft around the middle?

A: Definitely not! When you exercise a muscle, it gets bigger. You should only be doing sit-ups if you want a bigger stomach.



Q: Is chocolate bad for me?

A: Are you crazy? Cocoa beans... Another vegetable. It's the best feel good food around!



I hope this has cleared up any misconceptions you may have had about food and diets.

[RedWine]

It's not as difficult as you might think to get started on a running program - even if you haven't been physically active. If you start off the right way, you will soon discover for yourself the mental and physical benefits of running.

Steps

Plan to spend 20-30 minutes at a time, three days each week. Space out the days to allow for recovery time between sessions. Anything more goes beyond fitness and into running for other purposes - something you may find yourself doing if bitten by the running bug.
Get some good running shoes. Don't scrimp on price too much, but don't think you need that $500 pair of ultra-runners at first. No beginning runner needs that kind of economic pressure on the road!
Stretch prior to running. Be aware that although the benefits and/or drawbacks to this are controversial, there remains enough evidence to warrant some stretching before exercise. If your muscles feel extremely tight when stretching before a run, try a 10-minute warmup jog before you stretch. Stretching after a run - when your muscles are loose - is the most beneficial for increasing flexibility.

Learn the basics of good form. Keep your arms at waist level, relax your hands, and maintain good posture. Avoid bouncing and try to land softly in order to reduce stress on your knees and other joints. Take note that most distance runners land on their heels or midfoot and roll forward to the toe. If you try to run on your toes for too long your shins will start hurting and your calves will get tight.

Don't worry about breathing. You've been doing it all your life. Just breathe as naturally as possible and forget about it.
Enjoy yourself! Running is a great way to get fit or stay in shape while clearing your mind or taking time to think while your body goes through the natural, repetitive motions. Most who call themselves runners will agree that it's good for your body and your mind.
Make running a habit. Follow this weekly schedule (from CoolRunning, see link below) 3-days-a-week for a 2-month period:
Week 1: Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Week 2: Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
Week 3: Brisk five-minute warmup walk, then do two repetitions of the

following:

Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)
Week 4: Brisk five-minute warmup walk, then:
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 2-1/2 minutes)
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Week 5:
Workout 1: Brisk five-minute warmup walk, then:
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)
Workout 2: Brisk five-minute warmup walk, then:
Jog 3/4 mile (or 8 minutes)
Walk 1/2 mile (or 5 minutes)
Jog 3/4 mile (or 8 minutes)
Workout 3: Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.
Week 6:
Workout 1: Brisk five-minute warmup walk, then:
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 3/4 mile (or 8 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)
Workout 2: Brisk five-minute warmup walk, then:
Jog 1 mile (or 10 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1 mile (or 10 minutes)
Workout 3: Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking.
Week 7: Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
Week 8: Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
Week 9: Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).


Tips

Ease into your running program gradually. You can go from inactivity to running three miles (5K) on a regular basis in just two months. It's easy to get impatient, but don't skip ahead in the program, even if you are already physically fit or otherwise feel you can. Two months is not that long!
Don't worry about speed at first. In fact, you should really run more slowly than you think you should. You're not running a race yet; you're increasing your fitness level. For now, focus on gradually increasing the time or distance you run. The racing can come later, if you choose!
Make sure you don't start off your runs too fast, and try to keep an even pace throughout. Use the "talk test" to figure out if your pace is appropriate. You should be able to talk comfortably while running; slow it down if you're running out of breath.

You can measure your running by distance or time. Either method is fine and the choice is simply a personal preference for measurement.
Running with a partner or group increases your motivation to run. Especially at first a running buddy can really help you make running a habit. Make sure you are working at the same fitness levels and agree on your running plan. When running with a group, try to keep pace with the others, accelerate when they do but only if you feel comfortable with it. Do not force yourself.
Prevention is the best method of avoiding shin splints, which could otherwise delay your running routine for months while you recover. The problem is the imbalance in strength between your Calf and opposing muscle groups. Stretching the muscles once warm and strengthening them on off days can save you a lot of pain.



Warnings

Please consult a physician or other health-care professional before beginning any running program. This is most important if you are over 35, have bone or joint problems such as arthritis, or have risk factors for heart disease. Your body will thank you later for starting out at your healthiest.
Don't feel pressured to continue faster than you're able. Repeat weeks and move ahead only when you feel you're ready.
Don't skip the warmup, and be sure to walk for a bit when you've finished, to allow your body time to cool down gradually.



Things You'll Need

Good, supportive, lightweight shoes
Clothes that you can run well in

[jjbb]

سلامتيران: نتايج تحقيقات دانشمندان مركز پزشكي ماساچوست بوستون نشان مي دهد تمايل افراد به فعاليت هاي ورزشي به عوامل مختلفي بستگي دارد.
به گزارش رويترز، اين دانشمندان با 2 سال مطالعه در زمينه تاثير عواملي مثل اعتماد به نفس، استرس، اضطراب، افسردگي و وزن بدن در انجام فعاليت بيشتر دريافتند، اشخاصي كه اعتماد به نفس بيشتري در توانايي خود به انجام حركات ورزشي دارند و همچنين كساني كه وزن كمتري دارند فعاليت ورزشي بيشتري انجام مي دهند. اين درحالي است كه كساني كه استرس بيشتر، اضطراب يا افسردگي دارند كمترتمايل به انجام ورزش دارند. به اعتقاد اين دانشمندان، برنامه*هايي كه بر ايجاد آمادگي و انگيزه براي فعاليت*هاي ورزشي تمركز دارند نقش مهمي در تشويق افراد به انجام فعاليت ورزشي دارند

[jjbb]

ایسکانیوزـ نتایج مطالعات نشان می*دهد، افراد مسن که تحرک بیشتری دارند نسبت به افرادی که اکثر اوقات نشسته*اند عمر طولانی تری خواهند داشت.

به گزارش سرویس علمی پژوهشی ایسکانیوز به نقل از رویترز، طی مطالعاتی بر روی 302 فرد بین 70 تا 82 ساله که به فعالیت*های فیزیکی مانند پایین و بالا رفتن از پله*ها و همچنین ورزش کردن می*پرداختند مشخص شد این افراد نسبت به افراد بی*تحرک بیشتر عمر می*کردند و فقط حدود 12 درصد از این افراد در سن بیشتر از 60 سالگی می*مردند، در صورتی که این درصد در افراد بی*تحرک حدود 25 درصد بود.
به عقیده محققان افرادی که بیشتر تحرک دارند نوشیدنی*های بیشتری مصرف می*کنند و همین عامل سبب خروج دی*اکسیدکربن از آنها می*شود.
پزشکان توصیه می*کنند، برای افزایش عمر ورزش کردن نیز تاثیر بسزایی خواهد داشت