Workouts – WebFitnessClub Blog

June 7, 2020June 10, 2020

How Lifting Weights Will Change Your Life

How Lifting Weights Will Change Your Life

There’s more to be gained from lifting weights than you might think. Sure, you can get big muscles and kick sand in the faces of your bullies. But, there’s so much more than that.

There are so many benefits, both physical and psychological, from lifting weights that everyone should be doing it. If you’ve never lifted weight consistently, you’re missing out.

See how you can change your life by lifting weights:

1. Lifting weights teaches you to deal with discomfort. If you’re really pushing some iron to the best of your ability, it’s going to be physically uncomfortable. That discomfort can be useful. If you can learn how to be uncomfortable and still continue, you become a powerful person.

◦ We all face discomfort each day. It’s uncomfortable to give a speech, talk to someone new, sit in traffic, or to have difficult conversations. As odd as it sounds, lifting weights can help with all types of uncomfortable situations.

2. Your blood sugar levels are better controlled. Using your muscles in a strenuous way enhances your body’s ability to use glucose effectively. It increases your insulin sensitivity, too. Many type-2 diabetics are able to get off their medication by lifting weights and dropping a few pounds.

3. Lifting weights is great for your sleep. It’s easier to get a good night of sleep if you’re physically active during the day. Avoid getting too carried away. Insomnia is a common sign of overtraining. It’s possible to get too much of a good thing.

◦ If you’re not currently sleeping well, what could change your life more than a good night of sleep?

4. Your strength increases. This seems obvious, but it’s more important than you might think. After a certain age, you lose strength each year. It’s important to your health and independence for you to maintain your strength. The best way to maintain strength is to work on building it.

5. Lifting weights boosts metabolism and aids in weight loss. Lifting weights is more effective for controlling body weight than cardiovascular exercise. High intensity exercise continues to burn calories long after the exercise is over. Building and maintaining muscle also requires a lot of energy.

6. Your discipline and perseverance will increase. If you can successfully follow a weightlifting routine, you can do a lot of other things, too. It’s uncomfortable to lift weights, and many of the results come slowly. Most people are too impatient to be successful with a weightlifting routine. Be patient and you’ll see results!

7. Depression and anxiety symptoms are reduced. Pumping iron can be great for your mood. Studies show that you feel less depressed and anxious when you exercise regularly.

8. Self-esteem is enhanced. You feel better when you become stronger, leaner, and maintain an exercise routine. It’s great for your confidence and self-esteem. You just feel like a million bucks.

9. Bone density increases. Bone density becomes important as you age. It can be especially important to women. Putting a heavy load on your body is great for your bones and overall health.

10. Your posture improves. Do you slouch? Improving your strength and muscle tone can help. You’ll have fewer aches and pains, and it will be easier to stand or sit for extended periods of time.

Get started with a weightlifting routine today. Get help if you need to but get started as soon as possible. Remember to be patient. It will take several weeks for your body to adapt. Until that happens, it can be challenging to recover between workouts.

Go slowly and enjoy the process. It won’t be long before you wonder why you waited so long to get started.

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May 14, 2020

Great Ways To Stay Fit At Home

Great Ways To Stay Fit At Home

No matter who you are or what shape you’re in, your fitness and health are undoubtedly important to you. However, like many others, maybe you’d rather meet your fitness goals without having to go to the gym! The good news is that it’s easy to get fit and healthy right in the comfort of your own home.

Make Use of Everyday Home Activities

Your passion for fitness can easily be fulfilled by the very activities you do at home and take for granted. In fact, you probably burn the most calories when you’re not consciously trying to do so. So what are you waiting on? Give yourself the opportunity you truly deserve to be fit once and for all!

Try these easy tips for staying fit at home:

1. Get busy in the kitchen.

Would you believe that spending time in the kitchen could actually help you achieve your fitness goals? Of course, if the time in your culinary quarters involves tasting everything you’re preparing, you might not exactly get the full benefit! Rearrange the pantry, slice some veggies, and wash the dishes to burn those extra calories. 

2. Groom the garden.

Gardening is a wonderful way to help you stay fit at home. You can prune the roses, water the shrubs, or pull out the mower if you’re up to it. You’ll work up a sweat in no time!

3. Have a garage sale.

In all likelihood, you probably have tons of stuff that you don’t need. So why not dig them up, have a garage sale and burn some calories all at once? Climbing into those cupboards you haven’t seen the back of for years will definitely stretch muscles you never knew existed.

4. Spend the day in the laundry room.

Doing laundry is also a great way to help you stay in shape at home. Moving loads of clothes from laundry hampers to the washer and dryer can certainly leave you breathless – in a good way! Who knew that cleaning linens and dirty soccer jerseys could be this beneficial?

5. Make your home spotless.

Cleaning is an age-old technique for getting in shape at home. Turn those tedious tasks into fun, fitness-building activities: turn the radio up and dance while sweeping or mopping. House Cleaning will help you meet your fitness goals by:

• Getting your cardiovascular system pumping

• Putting all your muscle groups to work

• Improving your overall strength

Get Fit While Watching TV

To give your fitness mission a boost, consider doing exercises at home. Perhaps you simply prefer to exercise in a private place rather than the gym where everyone else can gawk at you. The easiest way to do that is to use exercise DVDs right in your living room.

The market is filled with many options for exercise DVDs. There are different programs for weight training, abdominal exercises, and aerobic, full-body workouts. You can even go a step further by trying out yoga or Pilates DVDs. It all really depends on what your preferences are.

Another option is to exercise while watching your favorite movies or shows. As long as you’re active while watching, the more TV you watch, the fitter you’ll get!

These tips can inspire you to make your fitness goals a reality by getting active at home. Achieving the results you want is truly more possible than you think if you utilize your household chores and activities for everything they’re worth.

Next time you feel inclined to label a Saturday a Work Day, switch it up and name it a Workout Day because that’s just what you’ll be doing! Knowing that those formerly tedious activities can actually make a difference in your fitness level can add a spark of enjoyment to the routine.

We have great training options inside our WebFitnessClub Membership about fitness, clean eating and workouts you can do from home.

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May 12, 2020May 14, 2020

How To Breathe Properly For Good Health

How To Breathe Properly For Good Health

Breathing is such a primary function for our survival that can be used to reduce stress and stimulate good health. Notice that your breath is fast, short and shallow when you are angry, fearful or under stress and how you naturally take deeper, slower and longer breaths when you are in a peaceful and relaxed state. With breath awareness and conscious relaxation, you can enhance your ability to cope with life’s increasing pace and take control of all aspects of your health in general.

Besides, deep breathing also enhances concentration and eases pain. Research has even shown that breathing correctly helps to burn fat, makes your skin glow and corrects hormone imbalances. It has also been proven to lower blood pressure, improve digestion and increase blood circulation throughout the body and decrease overall anxiety.

However, many have adopted bad breathing habits and swallow breathing with the upper chest instead of with the lower lungs and diaphragm. By changing breathing patterns and consciously breathing deeply into the abdomen, you can create a calm relaxed state from a stressful one.

Deep breathing calms both the body and mind by slowing down heart rate and easing the nervous system. However, many people rush around, shallow-breathing their way through life and wondering why they always feel stressed, unwell and out of breath.

By learning simple breathing exercises and by becoming more mindful of the art as well as the act of breathing, you can do great things for your mind and body. It is recommended that you practice twice daily for a minimum of five uninterrupted minutes using the following steps:

Sit in a chair, with your back straight but not rigid.

Relax your shoulders and place your palms on either side of the abdomen

Inhale slowly through the nose, drawing air into the abdomen to fill and expand it using your diaphragm, then up through your middle torso and finally expanding the chest.

Repeat 3-5 times.

We have great training options inside our WebFitnessClub Membership about fitness, yoga and meditation to help you develop healthy breathing.

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May 11, 2020May 14, 2020

How To Structure An Effective HIIT Workout

How To Structure An Effective HIIT Workout

Structuring a High Intensity Interval Training (HIIT) workout is pretty straightforward once you know the basics. Before proceeding, here are a few quick tips:

* You only need to do 2 to 3 HIIT sessions a week to see results.

* Always have a 1 day break between each HIIT session

* Full-body strength HIIT workouts are more effective than cardio HIIT workouts

* Make sure you’ve been exercising for at least a month or two before trying HIIT

* Intensity and load is more important that duration of workout

Now let’s look at the basics:

1. Full-body workouts

It’s best that all your HIIT sessions be full body workouts. The more muscles you recruit, the more calories you burn. You’ll also be toning your different muscle groups. This is one reason why strength training workouts with HIIT are much more effective than HIIT that are purely cardio workouts.

If you’re doing sprints as a form of interval training, you’ll mostly be working your legs and to a small extent your arms. While your stamina will improve, your upper body strength will not increase significantly.

With strength training, your entire body will be given a workout. The muscles in your upper body will get stronger and your lower body will too. There will be more balance. Your stamina will also improve because of the intensity.

So, it’s best to have strength training exercises and full-body workouts. Stick to compound exercises like deadlifts, squats, lunges, pushups, pull ups, leg raises, etc.

Do remember to warm up for 5 minutes before you start a HIIT session and do cool down exercises for 5 minutes when you’re done.

2. Work to rest ratios

Your work to rest ratio will depend on your level of fitness. If you’re a beginner, your work:rest ratio will be 1:2. That means 30 seconds high intensity followed by 1 minute of rest. You’ll do this for 10 to 15 minutes and for as many sets as you can fit into the duration you’re working out.

Advanced training usually means longer intensity duration followed by shorter rest intervals. A common technique is 45 seconds work, 15 seconds rest.

If you’re at intermediate level, you’ll still follow the 1:2 ratio but you’ll train for 15 to 20 minutes. You may wish to do 1 minute intense followed by 2 minutes rest. As long as you maintain the ratio, you’re good.

If you’re advanced, you can aim for a ratio of 1:1. One minute of intensity followed by one minute of rest. Or you could even do 2:1. Two minutes intensity followed by 1 minute of rest. You can do this for 20 to 25 minutes. This is best attempted by women with a high level of fitness.

* Progressive training

Keep your training progressive but gradual. Always seek to improve. You could improve by doing extra reps or extra sets in the given time period. It would be a good idea to record the details of each workout so that you know you’re trying to beat your personal bests.

You can improve in 3 ways:

* Increasing your speed, reps/sets

* Increasing the weights

* Shortening the rest periods

3. Knowing your max heart rate

Your maximum heart rate can be found by subtracting your age from 220. So, if you’re a 35 year old woman, 220 – 35 = 185. This is your maximum heart rate.

When training, you want to be at around 80 to 95 percent of your maximum heart rate. That will mean 185 x .80 and 185 x .95. So your training zone has a range of 148 to 175. This is the zone your heart should be beating at when you’re training during a HIIT session.

Your recovery heart rate should be 60 to 70 percent of your maximum heart rate. Ideally, you should have a heart rate monitor to track your heart rate so that you’ll know at a glance where you stand.

Now that you’re aware of the basics, structure your HIIT workouts so that you train your entire body with compound exercises. Workout for a suitable duration at your maximum heart rate. Vary your workouts and always strive to improve on your personal bests.

We have great training options inside our WebFitnessClub Membership about fitness, motivation and how to developing the best workout for you.

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May 9, 2020May 14, 2020

10 Myths Of Exercising That Keeps You From Losing Weight

10 Myths Of Exercising That Keeps You From Losing Weight

There are many misconceptions regarding exercise that still exist today. Here are some of the most common exercise myths as well as the not-so-common facts based on current exercise research.

Exercise Myth 1 – Low intensity workout burns more fat

In general, low intensity exercise has its place — it’s less stressful on joints. However, one should know that fat reduction depends on the total energy cost or how many calories burned during the activity. The faster you move, the more calories you use per minute. However, high-intensity exercise may be difficult to sustain in the beginning, so you may not exercise very long at this level. In such cases, it is safer and more practical to start out at a lower intensity and to gradually work your way up.

Exercise Myth 2 – Spot reduction works for tighter abs or toner arms

All those crunching may have been done in vain. You will not see a nice muscle definition despite how many crunches you do because it lays hidden beneath all the layers of fat. Thus, when exercising, do not focus on a body part. Whole body exercises work better. This kind of thinking keeps a lot of people from maintaining or even starting an exercise program. Research continues to show that any exercise is better than none. For example, regular walking or gardening for as little as an hour a week has been shown to reduce the risk of heart disease.

Exercise Myth 3 – Stretching will help prevent injuries

There is little evidence stretching prevents injuries. Current research shows that muscle stretching does not reduce delayed onset muscle soreness in young healthy adults. In another study, it is found that static stretching (staying in one place during stretching) lasting more than a minute can be detrimental to performance. Athletes often swing their arms and warm up before a game. That type of dynamic stretching such as high knee jogs, walking lunges can help move your muscles through different ranges of motions.

Exercise Myth 4 – If You Exercise Long and Hard Enough, You Will Always Get the Results You Want.

In reality, genetics plays an important role in how people respond to exercise. Studies have shown a wide variation in how different exercisers respond to the same training program. Your development of strength, speed and endurance may be very different from that of other people you know.

Exercise Myth 5 – Exercise Is One Sure Way to Lose All the Weight You Desire.

As with all responses to exercise, weight gain or loss is dependent on many factors, including dietary intake and genetics. All individuals will not lose the same amount of weight on the same exercise program. It is possible to be active and overweight. However, although exercise alone cannot guarantee your ideal weight, regular physical activity is one of the most important factors for successful long-term weight management.

Exercise Myth 6 – If You Want to Lose Weight, Stay Away From Strength Training Because You Will Bulk Up.

Most exercise experts believe that cardiovascular exercise and strength training are both valuable for maintaining a healthy weight. Strength training helps maintain muscle mass and decrease body fat percentage. The more muscle you have, the more calories you burn at rest.

Exercise Myth 7 – Water Fitness Programs Are Primarily for Older People or Exercisers With Injuries.

Recent research has shown that water fitness programs can be highly challenging and effective for both improving fitness and losing weight. Even top athletes integrate water fitness workouts into their training programs.

Exercise Myth 8 – The Health and Fitness Benefits of Mind-Body Exercise Like Tai Chi and Yoga Are Questionable.

Research showing the benefits of these exercises continues to grow. Tai chi, for example, has been shown to help treat low-back pain and fibromyalgia. Improved flexibility, balance, coordination, posture, strength and stress management are just some of the potential results of mind-body exercise.

Exercise Myth 9 – Overweight People Are Unlikely to Benefit Much From Exercise.

Studies show that obese people who participate in regular exercise programs have a lower risk of all-cause mortality than sedentary individuals, regardless of weight. Both men and women of all sizes and fitness levels can improve their health with modest increases in activity.

Exercise Myth 10 – Home Workouts Are Fine, But Going to a Gym Is the Best Way to Get Fit.

Research has shown that some people find it easier to stick to a home-based fitness program. In spite of all the hype on trendy exercise programs and facilities, the “best” program for you is the one you will participate in consistently.

May 5, 2020May 8, 2020

Develop A Realistic Fitness Plan You Will Stick With

Develop A Realistic Fitness Plan You Will Stick With

It’s easy to say you’re going to work out. It’s much more difficult to actually make it happen. Failed workout plans add up and eventually you give up. That New Year’s Resolution, despite your best intentions, is a bust. Here’s how to develop a realistic fitness plan you will stick with.

Step One: Identify fitness routines or programs you might enjoy

One of the biggest reasons people don’t stick with their fitness plan is because they don’t enjoy it. They may actually go so far as to say they hate it. If you hate it then you’re not going to do it. There’s no reason to torture yourself. There are many fun activities that are healthy too. Consider:

* Dance

* Martial arts

* Swimming

* Walking/Hiking

* Cycling

* Yoga

Make a list of the fun activities you enjoy or might enjoy. Look around your community for opportunities to explore or add these activities to your day.

Step Two: Find small bits of time in your schedule to exercise

The best way to make fitness a habit is to approach it realistically. Trying to exercise for an hour each day when you’ve never exercised before may be a bit too much. Instead, try to exercise for ten or fifteen minutes a day. Or if you’ve signed up for a class, then fit that class into your schedule once or twice a week. The other days, exercise for ten or fifteen minutes. Making exercise a daily habit makes it much easier to embrace permanently.

Step Three: Celebrate your success

Sometimes it’s easier to stick with a plan if you have something to celebrate. For example, after a week of successfully working out each day you might reward yourself at the end of the week. Find a reward that’s motivating and still supports your overall fitness goals. For example, you can get a massage at the end of the week. You might purchase a new fitness outfit.

Finally, consider tracking your success. When you can see what you’ve accomplished it can be extremely motivating. You’ll be able to see the progress you’ve made. Track the workouts you’ve accomplished. Track the weight you’ve lost. Consider tracking your feelings about each workout too. For example, was it easy or hard? What level of exertion did you feel? How did you feel the next day or after the workout?

Developing a realistic fitness plan is about managing your expectations. It’s about finding something you enjoy. Track and celebrate your success. Acknowledge that every day may not be perfect or successful but over time you can and will succeed. To your success!

Begin today and use everything we have for you at: WebFitnessClub.com

May 4, 2020May 7, 2020

5 Ways To Keep Your Whole Family Fit

Is your family less active than they should be? Are you trying to be a good example but the family is just not following your lead? Keeping your family fit can be difficult. Here are some great tips to help you keep your whole family fit.

#1 Make It Mandatory

Getting the family out and active isn’t a choice. If you give children the option to come on a hike or stay inside and play on their computer, you know what they’ll choose. Instead, make it mandatory. Consider including the family outing with other errands. For example, go for a family hike and then go to the grocery store or out to lunch.

#2 Make It A Family Activity

Children are much more likely to engage in fitness activities if everyone is doing it. Create regular family outings. For example, ride your bikes or walk in the park together. Go for an evening walk as a family. On the weekends, engage in larger activities. For example, go on hikes. In the wintertime you can go skiing, sledding or snowshoeing. During the summertime you can head to the pool as a family or go for a bike ride.

#3 Continue To Model Good Fitness Behavior

Children really do pay attention to what you do. When you are active they’ll be more likely to adopt an active lifestyle. When you head out to exercise, remember to keep your language positive. If your children think you view exercise as a chore, they will too.

#4 Limit Screen Time

If your television, computer and gaming systems are turned off, your children will likely be at a loss for what to do. They’ll be more likely to head outside or to engage in active play. Consider giving them a screen time allowance. They’re allowed 1 hour a day, 6 hours a week – whatever seems realistic for your family. That way when they use their allowance up, they’re done. No more screen time!

#5 Make It Fun

Remember to find activities that your children enjoy. If you love hiking and your children really dislike it, then hiking is going to become a chore. If they love playing Frisbee golf or scrambling around on the local playground, then make time for those activities. When you pay attention to the likes and dislikes of everyone, then your whole family feels recognized. They’ll have a much more positive attitude about exercise.

Getting active as a family is about changing habits. Look for ways you can get people off the couch and moving. Walk or ride bikes to the store and around the neighborhood. Go to the park. Engage in activities that everyone loves. Have fun!

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May 1, 2020May 6, 2020

10 Keys You Should Know About Stretching

10 Keys You Should Know About Stretching

Before fitness training, one must give importance to doing warm-up or stretching exercises to prevent accidents or to enhance the output during the training. There are also a number of precautionary measures and tips to serve as guidelines when doing fitness exercises. Here are some of them.

1. To increase your flexibility and to avoid injuries, stretch before and after workout. Almost everyone knows that stretching before workout prevents injuries during the exercises, but only few people know that stretching after workout, when muscles are still warm, can increase flexibility.

2. Hold your stretching position for more than 60 seconds to increase flexibility. While holding your position for 20 seconds is enough for warm ups, holding each position for at least 60 seconds will develop the body’s flexibility.

3. Do not go into a stretching position then immediately return to the relaxed position, and do it repeatedly. This is more appropriately termed as bouncing while in a position. When stretching, hold that position for several seconds, and then slowly relax. You may do this exercise repeatedly this way. Bouncing or forcing yourself into a position during stretching can strain or damage some joints or muscles.

4. Work slowly in increments instead of immediately proceeding to doing the hardest exercise or position.

5. Make sure that you have stretched or warmed up all muscle groups. For some people, even if they have strong bodies, they tend to neglect the neck when working out of stretching. Stretching the neck muscles can be as simple as placing the palm of one’s hand against the front of the head and pushing it. Then, do the same to the sides and the back of the head. Always move slow and easy and don’t over do it with your neck.

6. Stretch regularly to continually increase your range of movements and your level of flexibility and strength.

7. Workout considering only your capabilities and not of others. Do not force yourself to do exercises that you are not yet capable of just because there are people who can do it. Increase your limits slowly. Alway listen to your body. There are days when your body may be too tired that you may have to consider reducing your range of motion.

8. Learn to rest. Rest in between sets and stations to make sure that the body has enough time to recover its energy. Also, it is advisable that you don’t work the same muscle groups consecutively for two days. The muscles grow during the period when you rest and not when you are working out.

9. Do aerobic exercises to strengthen your heart. It will also help your muscles warm up before a workout. Aerobic exercises are those physical activities that use oxygen for fuel. This includes cardiovascular exercises such as jumping rope, running or swimming.

10. Music may help you when you want to train for longer periods or to increase your intensity. Just make sure that you bring your headset with you so you won’t disturb people who don’t prefer music while exercising.

Apart from preventing injuries and increasing one’s limit, it is also said that stretching is good for a tired body and also for a stressed mind and spirit.

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April 27, 2020April 29, 2020

Why You Should Avoid Getting Into A Weight Lifting Rut

Why You Should Avoid Getting Into A Weight Lifting Rut

Once you have begun your strength training program, you might find yourself in a weight lifting rut. It can happen easily to even the most motivated of us.

We want results and we want them yesterday. The endless repetitions can start to drive us out of our minds.

Even worse, doing the same exercises over and over again can get your muscles into a certain set of habits. They will need all new workouts to challenge them to the max and get the best results.

Worst of all, you might think about giving up because you are not seeing the results you want. Maybe the scale seems stuck on the same number for weeks.

Or disaster has struck: your weight has gone up despite your best efforts and the fact that you are nearly starving yourself. This could be a good sign because muscle weighs more than fat.

Many people throw in the towel at this point. But that would be foolish after all your hard work. Build on your success by re-thinking some of your approaches to getting fit.

Once you review your progress and routines, you can find all new ways to get out of your rut and back on track.

The first step is to identify your goals’ “To lose weight” or ‘to get more fit’ are too vague. Be specific, so you can then use the right tools and take the best actions to achieve the goal. For example, you might wish to lose 20 pounds and reduce your percentage of body fat by 10%.

In terms of weight loss, don’t starve yourself. Focus on protein in order to build more muscle. More muscle will burn more calories and boost your metabolism, to burn even more calories.

In terms of strength training, you might decide that you want to progress from starting at 2 pounds to working up to 10 pounds, from 1 set of 8 reps to 16 reps and from 1 set to 3 sets.

Tired of endless reps with your hand weights? Try working out with resistance bands. Add a few new exercises to your strength training.

Or, discover some new routines to work out in a whole new way. Resistance bands come in a range of weights (loads) so they are sure to suit your fitness level. You can also use more than one to increase your loads.

Resistance bands can also help you work different muscles in different ways. Many of the exercises you can do with the bands are similar to the workout machines in the gym, but they are portable and you can use them at home, or anywhere you feel like working out.

A change of scenery might also get you out of your workout rut. With resistance bands you can even take our workout outside.

Don’t just give up on your workout due to getting stuck in a rut. Adopt some new strategies and give your strength training a whole new spin.

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April 25, 2020April 29, 2020

You Should Be Running Every Day

You Should Be Running Every Day!

Running is one of the most natural and pure systems for developing balance in your body. There are also a host of other benefits that running can bring to your body and mind, including physical fitness, mood enhancing, stress relief, and an overall feeling of wellbeing.

Humans have been running for a very long time. Our physiology has evolved to be highly specific and highly functional runners.

Consider these reasons why you should start running:

1. Running strengthens your feet. There might not be a better exercise for developing strong and coordinated foot patterns. Your feet are built like springs, but without proper training, they lose their elasticity.

● In some cases, this means you could actually lose some of your strength and power when you are pushing through your feet on squats and deadlifts.

● A strong base is a strong lift. Running can help to provide you with a strong base of support and elastic-like tensegrity in the feet.

2. Running is great for alignment. Assuming you have half-decent running form, your jogging is going to be great for alignment. The average person sits for about 6 hours a day. Without standing and running, your body may become accustomed to slouching and back pain.

● Slowly moving into more running can be one of the most effective ways to improve your posture and train your muscles to fire properly.

3. Running is euphoric. Think back to when you were a kid: running around and playing outside was likely the most fun you’ve ever had. This same experience can come back as long runs provide a literal high that leads to a euphoric state.

● On top of having an amazing experience, you are conditioning the body to better utilize oxygen and improving your body composition.

4. Running is easy to moderate and improve. Cardio training like running is one of the easiest styles of training to make progressions in.

● There are really only two basic premises – intensity and duration. Either you run longer at a lower intensity or you run shorter distances at a higher intensity.

● Making progressions is as simple as running longer at higher intensities and working up to greater paces.

5. Running takes you back to your roots. Many people will even make the most of their runs by wearing barefoot shoes. If this is your preferred method, ensure that you work into this slowly, as modern shoes have shaped your feet for some time.

● Strengthening your feet to work effectively in a barefoot setting will take time, but the rewards will be drastic.

What if You’re Strength Training?

In the world of strength training, many people are afraid to go running. They fear that, by running, they will lose muscle mass and may forfeit some of their strength.

Does this idea have any validity? In other words, could running really put a damper on your strength returns?

Yes and no.

Running is a type of training that requires the same form of energy that your weight training uses, especially if you’re running at a high intensity or for a very long duration.

So, if you are a strength athlete, you might want to avoid very long distances, as it will put stress on the joints (in excess of your weight training) and it would dissolve some nutrients you need for weight training.

Running for short distances, however, can still provide you with some great benefits.

Looking Forward

So, whether you go to the gym, don’t go to the gym, or you’re strength-training, running can benefit you in many ways.

Give those running shoes a workout! Start running today and reap the rewards.

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