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Tips To Avoid A Side Stitch When Running
Tips To Avoid A Side Stitch When Running whether it’s 10k, a half-marathon, or a full marathon, we try our best to be fully prepared for our runs. Visit:http://franciscocortes.org #franciscocortesfitness #exercise
How to prevent a side stitch
1. Breakfast: Eat a light breakfast, low in fiber and fat.
2. Breakfast 2.0: Eat your breakfast 2 – 3 hours before the start. A small power snack right before the race, like a banana, is an exception.
3. Warm-up: Warming up is required. A casual running warm-up prepares not only the muscles, but also promotes optimal breathing.
4. Slow & Steady: Start slowly and increase your speed. A side stitch is a signal that your body is overwhelmed.
5. The upper body is the key: A side stitch occurs more frequently in sports where the upper body is heavily involved – running, swimming or horse back riding. A well-trained core reduces rotational movements in the trunk of the body. The internal organs are actively supported and you are less prone to cramps. By the way: a strong trunk not only improves your running efficiency, but also prevents injuries.
6. Control your breathing: The faster you run, the more oxygen your body needs. Irregular and shallow breathing can provoke a side stitch. Like an efficient stride, your breathing rhythm is key.
7. Strong abs: Well-trained oblique muscles have been shown to prevent a side stitch. Five to ten minutes of daily abs training can pay off.
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Is Sleep More Important Than Exercise? What the Science Says
Is Sleep More Important Than Exercise? What the Science Says. Visit:http://franciscocortes.org #franciscocortesfitness #exercise #fitness
Are you the kind of person who likes to do bodyweight training in the morning to get moving? Or go running first thing on an empty stomach? Then we salute you! But maybe you are the type of person who likes to press the snooze button and enjoy a few more minutes in your cozy bed. Pretty soon the question becomes sleep or exercise – which one is more important?
STUDIES SHOW THAT SLEEP HELPS YOUR BODY REGENERATE
Seven to nine hours of sleep per night: this is the number recommended by experts at the National Institutes of Health to ensure long-term health. But the fact is that many people get far too little sleep as well as too little exercise; neither of these two situations is good for your health.
EARLY BIRD: THERE ARE MANY ADVANTAGES TO WORKING OUT IN THE MORNING
But not so fast! If you think you can just hit the snooze button from now on, then maybe you should read about the benefits of working out in the morning first:
When you work out outside, the daylight helps your body suppress the sleep hormone melatonin. This keeps you feeling alert and awake.
Do you have a hard time motivating yourself to work out after work? If you exercise in the morning, you can already cross one thing off your to-do list.
A study found that people who live in warm regions have more endurance in the morning.
Your body releases endorphins, which puts you in a better mood for work.
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Flat Stomach – Mission Impossible? These 4 Tips Can Make a Difference
Flat Stomach – Mission Impossible? These 4 Tips Can Make a Difference. If you consider your belly a problem zone when it comes to fat loss, you are not alone. Visit:http://franciscocortes.org #franciscocortesfitness #exercise #fitness
Here’s what you should know:
Focusing solely on problem areas can backfire: The more you obsess about your belly, the further away you get from feeling confident in your body, no matter the size. Start with a reassessment of your goals. Focus on making healthier choices long term and getting your core powerful and able to support you in all activities of daily life.
Bloat vs. fat: It is unrealistic to expect that you can have a flat stomach 24/7. Even if you lose a lot of fat from your abdominal area, you will still notice daily fluctuations from bloating. A completely flat stomach is not a “natural state” for your body.
1. Focus on intense, total-body workouts
It’s nearly impossible to get abs with targeted exercises when there is a layer of fat on top. It’s better to focus on total-body workouts, like those in the Results app, that recruit many muscle groups at the same time. This will result in more calories burned and more overall body fat lost. When you are working out at an intensity level that is challenging for you, you don’t need to spend hours working out. Find out how to crank up the intensity and burn more calories during your next workout.
2. Get that core strong
The best exercise to strengthen your core is the Plank! And when your core is strong, you will get stronger overall. You will have better form and be more fit for all types of activities. So get to know and love this exercise, as well as many other exercises that challenge your core. Not only does the Plank hit the core muscles hard, it also helps you improve your balance and strengthens your back and chest. Even your legs have to do some work.
Make it your mission to try a plank variation during every single workout. Once you start getting a feeling for your abdominal muscles, you will feel much more confident about your midsection.
3. Stay away from alcohol
This might get a “BOOO!” from the crowd, but it’s really important. Not only is alcohol full of empty calories, it also releases estrogen into the bloodstream which, in excess, can cause you to put on weight. If you’re really serious about getting a flat belly for summer, keep your alcohol intake to a minimum.
4. Take control of your eating habits
I say this all the time, but you can’t outtrain a bad diet. In fact, your eating habits are the key here. Check out the steps you can take:
Get rid of all the processed foods, microwave dinners, fast food, chips, soda, etc. All the extra sugar and sodium will surely prevent you from getting rid of the belly pooch. Don’t forget – sugar is hidden in many foods where you wouldn’t expect it.
Think whole foods: fruits, vegetables, lean protein, and heart-healthy fats! This fruity quinoa salad is perfect for summer and, when that sweet tooth starts calling, sink your teeth into these deliciously moist brownies made with kidney beans!
Drink plenty of water. This will prevent that extra bloat and help boost your metabolism. Some other drinks can help you reduce your belly bloat, too.
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Strong Abs: Top Supersets for Your Six Pack
Strong Abs: Top Supersets for Your Six Pack. Are you finally ready for your six pack? Supersets involve performing and they are perfect for training and fatiguing your abdominal muscles.Visit:http://franciscocortes.org #franciscocortesfitness #exercise #fitness
1. Rollout and Leg Raises Superset
a. Rollout:
Starting position: Start on all fours. Place your hands on the barbell shoulder-width apart and directly under your shoulders. Your elbows should be slightly bent and your knees directly under your hips. Engage your abs and make sure that your pelvis, back and neck form a straight line.
How to perform the exercise: Slowly roll the barbell forward as far as you can without breaking form. Make sure to keep your back straight and your abs tight. Then pull yourself back to the starting position. Instead of a barbell, you can also perform this exercise with a towel or paper plates on a hard surface.
b. Leg Raises:
Starting position: Lie flat on your back. Extend your arms above your head and place the stability ball between your knees.
How to perform the exercise: Raise the ball until it is straight above your hips. Engage your abdominal muscles and make sure that your back maintains contact with the floor throughout the exercise and doesn’t arch.
2. Windshield Wipers and Russian Twist Superset
a. Windshield Wipers:
Starting position: Lie flat on your back. Place the stability ball between your knees and raise your legs until they are straight above your hips. Extend your arms to the side at shoulder level, palms facing down.
How to perform the exercise: Turn your hips and lower your legs on one side until they are almost touching the floor. Keep your back locked and straight. Switch sides and concentrate on performing the entire exercise in a controlled manner.
b. Russian Twist:
Starting position: Start in a sitting position with your legs slightly bent. Lean back and engage your abs and glutes. Make sure you don’t round your back. Your pelvis, back and neck should form a straight line. Extend your hands in front of you at shoulder level. You can reduce the intensity of the exercise by resting your heels on the floor, or increase it by holding your feet up in the air.
How to perform the exercise: Twist your torso from side to side using your arms to help you. Make sure to keep your back straight and your shoulders down and away from your ears. You can increase the intensity of the exercise by holding a light weight like a medicine ball or a water bottle in your hands.
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Fartlek: Improve Your Running with Speed Work
What is fartlek training?
The original fartlek training involves frequently increasing and decreasing the running speed and thereby the training load when running outdoors. The effort and interval duration are not planned; these are determined by the terrain or running surface and can be alternated according to how you feel during the workout. The effort then varies throughout the workout.
What are the benefits of fartlek?
Unlike in an endurance run, during fartlek the body has to constantly adapt to different speeds and surfaces. This has a lot of advantages: 1. The continuous change between effort and recovery increases endurance when your heart rate is in the upper range. The body is forced to push itself harder for longer periods. This boosts the overall endurance level. 2. Changing pace and surface also works the tendons and muscles more. The muscles get stronger, which can prevent injuries. 3. Running downhill on different surfaces trains balance, coordination, and flexibility. 4. With fartlek training you can learn about your own limits in a playful way. Plus, by changing your speed so often, you practice passing other runners. This can be helpful during a race or final sprint to the finish line.
Visit:http://franciscocortes.org #franciscocortesfitness #exercise #fitness
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Fact Check: Are Early Morning Workouts Bad for You?
Early morning exercise is the best way to start your day – according to many health advocates and scientists. However, there are some who believe it might be bad for your health and/or bring less results. So, should you be waking up early to do your sweat session or sleeping in for more health benefits?
Maybe you can guess the answer…
It depends.
Based on your goals and health status, some characteristics of morning workouts might make them more or less beneficial for you.
Why early morning workouts might be bad for you
The key word here is “might”. In general, for healthy individuals looking to lose weight or get fitter – morning workouts are perfectly fine. In most cases, they are even a great choice (see next section).
That being said, in the following situations you might reconsider doing early morning workouts:
1. You have cardiovascular issues
Running is good for your heart and strength training has a positive effect on your cardiovascular system, too. However, due to fluctuations in blood pressure it’s better to get an “okay” from your doctor when it comes to exercising in the early morning. As long as you prefer morning workouts and have no trouble getting enough sleep, research suggests it should be fine.
2. You have diabetes
Exercising on an empty stomach is generally not a problem, as long as you don’t push beyond your limits. However, if you are diabetic, it’s advised to check in with your doctor and keep an eye on how early morning exercise affects your blood glucose levels, especially if you work out on an empty stomach.
3. You have specific performance goals/intense workouts
Although research is not conclusive yet, it seems that the core body temperature in the afternoon is better for strength and power output and strenuous activities in general.
However, consistency in the workout schedule, as well as your personal preference for morning vs. evening will play a big part when it comes to how you respond and adapt to your workouts. So, if you have time for a good warm up in the morning to get your temperature up – give it a try!
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Fat Burning With A Quick Tabata Interval Training
Visit:http://franciscocortes.org #franciscocortesfitness #exercise #fitness
What is Tabata interval training?
Tabata interval training style was developed by Dr. Tabata in 1996. The individual works at maximum intensity for 20 seconds, followed by 10 seconds of rest for 8 rounds.
Dr. Tabata found that his subjects doing this style of training, 5 days a week for 6 weeks, resulted in a 28% increase in anaerobic and 14% increase in aerobic fitness. These results were quite ground breaking and, since then Tabata (and other High Intensity Interval Training, or HIIT) have found a place in mainstream fitness for beginners as well as professional athletes.
Why Tabata interval training? What are the benefits?
This goes back to my opening paragraph—most people have tortured the excuse that time for training is nowhere to be found. Tabata puts an end to all that nonsense.
A study at Auburn University found that it would take 20 minutes of normal cardio (i.e. a brisk walk) to burn the equivalent amount of calories in a 4 minute Tabata. Now you’re listening?
While the benefits and results are best achieved by going “all out” (your hardest and/or fastest) during the work period, Tabata training allows you to work up to that intensity with time being your factor, not repetitions. While you may not receive the full benefits initially, you will definitely see benefits by incorporating Tabata training into your workout routine.
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Leg Day: Reasons Why You Should Not Skip Your Leg Workout Again
Visit:http://franciscocortes.org #franciscocortesfitness #exercise #fitness
Don’t skip leg day – does that sound familiar to you? Maybe you think your leg workout is not so important or your legs already look “strong enough”. Or maybe…you just don’t like training your legs. Before you make the wrong decision – we have five reasons why you shouldn’t forget to train your lower body.5 leg day benefits – don’t miss out! These five benefits should motivate you to put in that leg work every week:1. You’re getting some cardio & core action Many leg exercises are compound movements, which means they engage many muscle groups. Squats, for example, engage your quads, hamstrings, glutes, inner and outer thighs, of course, but they also really activate your core! Additionally, lower body exercises get your heart rate up as well for a bit of cardio while strength training — a real time-saver.2. Strong legs = better running performance Well-trained legs not only give you a strong back and core, but they also provide you with the stability you need for good running form. A strong lower body will help you in other sports as well, like swimming or cycling – both excellent forms of cross-training for runners. 3. Leg day helps you lose weight Your leg muscles are the biggest muscle group in your body. The more you train them, the more energy is needed to move them. This means that no matter what activity you do – whether a leisurely walk or an intense bodyweight workout – you will automatically burn more calories. But it’s not just strong leg muscles that help you lose weight, but the leg training itself: like most strength training, a leg workout also generates a big afterburn effect. You can do your leg training at home, too. When you run out of ideas, try out these 12 squat variations on your next leg day.4. Leg training prevents lower back pain Did you know that back pain is often caused by weak stabilizing muscles? Perhaps you have heard that you need strong core and back muscles to prevent back pain. However, there is more to it: through targeted exercises, you can train your glutes, hip flexors, quadriceps, and hamstrings and thus reduce your risk of lower back injuries. But proper form is key! If you’re performing lower body exercises improperly, you can definitely increase your risk of back pain and injury. 5. Last, but not least: toned legs are sexy Many people focus solely on their upper body and forget about their legs (we’re talking mostly to the guys here). But strong, shapely legs are very sexy. Plus, it’s hard to work your legs without working your booty too – which isn’t a bad thing either. In fact, did you know that strong glutes can help prevent injury and improve overall athletic performance?
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Strong Abs: Top 3 Supersets for Your Six Pack
Are you finally ready for your six pack? Supersets involve performing two exercises back-to-back without a break, and they are perfect for training and fatiguing your abdominal muscles.
Strong Abs: Top 3 Supersets for Your Six PackVisit:http://franciscocortes.org #franciscocortesfitness #exercise #fitness a. Rollout: Starting position: Start on all fours. Place your hands on the barbell shoulder-width apart and directly under your shoulders. Your elbows should be slightly bent and your knees directly under your hips. Engage your abs and make sure that your pelvis, back and neck form a straight line. How to perform the exercise: Slowly roll the barbell forward as far as you can without breaking form. Make sure to keep your back straight and your abs tight. Then pull yourself back to the starting position. Instead of a barbell, you can also perform this exercise with a towel or paper plates on a hard surface. b. Leg Raises: Starting position: Lie flat on your back. Extend your arms above your head and place the stability ball between your knees. How to perform the exercise: Raise the ball until it is straight above your hips. Engage your abdominal muscles and make sure that your back maintains contact with the floor throughout the exercise and doesn’t arch. a. Windshield Wipers: Starting position: Lie flat on your back. Place the stability ball between your knees and raise your legs until they are straight above your hips. Extend your arms to the side at shoulder level, palms facing down. How to perform the exercise: Turn your hips and lower your legs on one side until they are almost touching the floor. Keep your back locked and straight. Switch sides and concentrate on performing the entire exercise in a controlled manner. b. Russian Twist: Starting position: Start in a sitting position with your legs slightly bent. Lean back and engage your abs and glutes. Make sure you don’t round your back. Your pelvis, back and neck should form a straight line. Extend your hands in front of you at shoulder level. You can reduce the intensity of the exercise by resting your heels on the floor, or increase it by holding your feet up in the air. How to perform the exercise: Twist your torso from side to side using your arms to help you. Make sure to keep your back straight and your shoulders down and away from your ears. You can increase the intensity of the exercise by holding a light weight like a medicine ball or a water bottle in your hands.
Visit:http://franciscocortes.org #franciscocortesfitness #exercise #fitness
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Should You Eat Carbs After an Evening Run?
Everybody is talking about carbohydrates, or carbs as they are commonly called. Your body requires carbs to provide it with energy and it is good at making efficient use of them. The macronutrient can be burned with (aerobic) or without (anaerobic) oxygen. Visit:http://franciscocortes.org #franciscocortesfitness #exercise #fitness
Fat, on the other hand, always requires plenty of oxygen. Plus, it takes twice as long to provide the same amount of energy as carbohydrates. That is why we have to reduce our pace and breathe more deeply or rapidly when we want to burn fat while running. This is also when it starts to hurt.
You might catch yourself thinking that the couch looks awful comfy right now. Or the question “What the hell am I doing?” keeps popping into your head. But once you have conquered these mental hurdles, things will start to get easier.
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An important key to being in shape is to set goals and keep a positive mindset. If you stay positive, you will be able to push yourself to get that fit body you've always wanted.
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Even though most of us have eight-hour jobs during the day or night, it is crucial to get enough sleep to recharge the body's batteries. Six to eight hours of sleep will keep the body going throughout the day.
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Keeping track of how many calories you eat in a day will be helpful in planning out your physical exercising. On the other hand, losing weight and striving for a skinnier physique will involve more physical exercise than calories you ingest.
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No matter how bad your stomach is telling you to go for candy over healthy food, try to stay away from sweets. Sugar from candy will not help you get in shape. Even if it's just a single candy bar, one will eventually lead to another. Fruits and vegetables are the best thing to eat when getting into shape.
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Exercise daily for at least an hour. You do not have to kill yourself from running, jogging, etc., but you should have some sort of moderate physical activity in your everyday life. If you're looking to shed a few pounds fast, do a higher-level intensity workout.
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