Health

When is the best time to go for a run if you want to get in shape?

Author: | Category: Health

Where is the best place to run?

Running is a sport that requires almost no special conditions or additional equipment, but still it is better to run where there are few people. This will not only reduce the risk of collisions, but also allow you to independently regulate the intensity of your workout. An ideal place for jogging would be a stadium with a special coating or the nearest park. Both options, by the way, have their pros and cons.
The stadium has all the conditions for a comfortable and safe run, but in this case, the run turns into a workout, it will be more difficult for you to relax and just enjoy the process. A run in the park is more like a walk, especially when the weather is nice, but parks don’t have running surfaces, so it’s important to wear the right shoes for park runs. Of course, you can run indoors, at home or in the gym, but this option is preferable in winter or in bad weather.

Morning run: benefits and tips

Running in the morning or in the evening has its pros and cons. And for each person it is individual, but you can highlight the general benefits of jogging in the morning. First of all, morning workouts will tone your body. They give energy for the whole day, which significantly affects the increase in efficiency. In addition, running in the morning reduces the feeling of hunger, which is a big plus for those who want to lose weight.

Recommendations for those who want to run in the morning:

  • The best time to run in the morning is when you are fully awake. It is believed that this is from 8 to 11 hours. Do not immediately run after waking up. The whole body must be allowed to wake up;
  • choose comfortable clothes in which you will not be cold or hot;
  • be sure to run after a warm-up, it is very important to pre-warm up the muscles;
  • in the process, follow the correct breathing: inhale – through the nose, exhale – through the mouth;
  • do not exercise on an empty stomach. If you feel hungry, then have a light snack, for example, in the form of dried fruits;
  • the end of the run should not be abrupt. Gradually reduce the pace, and then go to the step;
  • do not run less than an hour after eating;
  • Drink a glass of water 20 minutes before your run.
  • any sport requires a gradual increase in load, you should not exhaust yourself too much by running on the first day;
  • showering after a run is a great option.

When is the best time to run – in the evening or in the morning?

Sports coaches cannot give an unequivocal answer at what time it is better to do jogging, in the morning or in the evening.

It all depends on a number of factors, in particular:

  • What type of people does a particular person belong to – “lark” or “owl”.

If a person is a sleeper, but morning running will be torture for him. Therefore, it is advisable for such people to transfer training to the evening.

  • The runner’s plans for the current day, for example, it is better not to do sports in the morning if you plan to take blood tests or you need to undergo an ultrasound examination of the body.

Jogging can skew the results of blood tests or ultrasounds.

Set goals, for example, for:

  • weight loss is optimal to run from 7 to 8 in the morning;
  • pleasure – it is allowed to go to the start at any convenient time;
  • strengthening muscle tone, better before lunch;
  • Relieving stress is best to arrange jogging in the evenings.

Combining morning and evening runs gives good results, for example, the first week the runner trains in the morning, and the second at 18.00.

Benefits of morning runs

Most people prefer morning runs.

According to sports coaches and ordinary citizens, running from 6 to 9 in the morning has numerous advantages, among the most important:

  • Getting a charge of vivacity and energy.
  • Great mental attitude for a hard day at work.

When a person has done a jog in the morning, he comes to work in high spirits and endures stressful situations more easily.

  • The opportunity to train when there are few people and passing cars on the street.
  • Until 8 am the air is 2 times fresher and cleaner.
  • A great test of willpower.

Since you have to get up especially early in the morning, classes are an excellent test of character, endurance and willpower.

  • Getting rid of extra pounds.

61% of sports trainers and nutritionists claim that running from 6 to 8 in the morning is more effective for losing weight than similar activities, but from 19:00.

Cons of morning runs

Despite the fact that running in the morning has many positive aspects, such activities also have a number of disadvantages.

The main ones include:

  • The need to get up early.

People involved in running notice that if they go to the start before work or study, they have to get up, on average, 40-60 minutes earlier.

  • It is required to strictly control the time in order to finish the workout on time and be in time for work or school.
  • Perhaps there will be muscle pain or physical fatigue, which will prevent you from fully devoting yourself to the work or educational process.

Muscle pain and physical fatigue will not manifest itself over time. As a rule, after 4 – 5 runs, a person has an emotional upsurge and a surge of strength.

Morning run is bad for health

There is an opinion that morning jogging is unhealthy, because the body, which has not yet had time to wake up, will have a hard time enduring the load. This is usually said by lovers of evening walks or those who simply find it hard to get up in the morning. I must say that the harm of morning jogging is a myth. People who run in the morning receive an increased body tone, a charge of vivacity and a good mood as a bonus. In the morning, the body mobilizes its resources and is ready to spend them on sports.

True, it is necessary to make a reservation here, you should not be guided by the principle: “When you get up, then it’s morning.” The best time for a morning run is between 11 and 12 noon. Unfortunately, not everyone can stick to such a schedule. Therefore, you have to shift the jogging time to the evening.

Benefits of an evening run

Many people prefer to run in the evenings. Such training, according to runners and sports coaches, also has a number of positive aspects.

The most important include:

  • Getting rid of stress and nervous strains that have accumulated over the whole day.

It is noted that all anxiety, bad mood and apathy instantly go away if you run for 20-30 minutes after 6-7 pm.

  • No need to get up 40-60 minutes earlier.
  • Any amount of time is spent on training, because. no need to rush to finish the lesson as soon as possible in order to be in time for work.

A huge plus is the ability to immediately come home at the end of the run, take a shower and lie down to rest, which is unacceptable for a person who trains in the morning.

Evening jogging normalizes sleep

Adherents of evening jogging note that running helps them take a break from work or study, “switch”, free their heads from unnecessary thoughts, and deal with stress. After an evening run, it is easier to fall asleep, and sleep becomes calmer and stronger. Is it worth it to believe? Worth it, though, if you are a night owl.

The main advice from doctors is: “Jog time should be chosen taking into account your biological rhythms.” If you’re a morning person and can easily wake up at 5am, why not spend some time jogging before breakfast? And if you are an owl and it’s hard for you to even get out of bed in the morning, then what kind of run can we talk about? It will be much easier and more pleasant for you to run in the evenings, when you feel a surge of energy and are ready for sports exploits.

Disadvantages of evening running

Evening running has some negative points, the main ones include:

  • Physical fatigue that makes it difficult to tune in and force yourself to go running.

According to sports trainers, 60% of people who plan to go for a run after work postpone training to another day due to extreme fatigue or a great desire to go to bed early.

  • More dirty air, in comparison with the morning hours.
  • There is a greater number of people in parks, squares and other places where a person planned to train.
  • There is a possibility of insomnia.
 

Continue reading >0

02 Mar 2022

Nominees of the national project “Responsible Cosmetology”

Author: | Category: Health

The purpose of the competition is to select clinics that demonstrate the greatest commitment to the principles of responsible cosmetology for clinics.

The competition was held among aesthetic medicine and cosmetology clinics located in the Russian Federation during June 2021, the results were summed up during July 2021.

BASIS FOR INCLUSION IN THE PROJECT “RESPONSIBLE COSMETOLOGY” FOR CLINICS: 

 1. Premises of a medical institution:

• Availability of a medical license 

• Availability of the necessary OKVED codes

• Compliance with the Procedure for rendering assistance in the field of “cosmetology” 

• A streamlined workflow that reflects all the requirements of regulatory authorities

2. Specialists/doctors:

• Compliance of specialists with the requirements of the Professional standard of a cosmetologist 

• Possession of a valid certificate of a specialist in cosmetology

• Continuous improvement of professional skills

• Confirmed positive ratings of specialists in the professional and consumer communities

3. Preparations/devices:

• Purchase from official distributors

• Participation in the MDLP system

• Storage and use strictly in accordance with the regulations

• Approval for use by employees with proven training and practice skills

4. Patient Convenience Processes:

• The presence of an administrator and his active participation in working with patients

• Registration of the necessary package of documents

• Honest feedback from patients

5. Availability of information for patients:

• Availability of a website and current pages of the clinic in social networks

• Up-to-date information about services, methods, preparations, specialists

• Regular content updates

• Compliance of materials in social networks with the requirements of the legislation of the Russian Federation

• Following the principles of openness and honesty

6. Patients:

• Reviews about the clinic and specialists

• Satisfaction with medical services

• Loyalty to the clinic

• Awareness about security and opportunities

PRINCIPLES OF RESPONSIBLE COSMETOLOGY

• If you want to change the world, start with yourself. It is important for a doctor to constantly improve the level of his professional training. The patient should be aware of all the dangers and consequences of home cosmetology. The clinic is responsible for its patients – for their satisfaction and safety.

• Law and order are the guarantors of quality and safety. The state makes serious demands on aesthetic medicine clinics. Why is it important to know and follow them. How associations help aesthetic medicine.

• Doctor and patient – partnership and trust. Only a qualified specialist can provide a safe procedure. How to check the reliability of the drug. Why is it important to follow your doctor’s instructions?

• The patient has a right to know. Social networks disseminate implausible and unverifiable information – how a patient can understand the vast sea of ​​offers and choose the right and honest clinic. How not to fall for a scammer. What documents the patient can ask in the clinic. Why do you need to carefully read the contracts and informed consents?

• Beauty as the basis of health. Healthy people come to the clinic who want to improve their appearance and become a little happier. Responsibility for one’s health should be at the heart of the choice.

 

Continue reading >0

26 Feb 2022

How to start building a healthy lifestyle?

Author: | Category: Food Facts, Health

Are you on your way to a healthy lifestyle but don’t know where to start? Then you are right to us! In our blog we will tell you how to create a healthy lifestyle. We will definitely analyze how to eat right, when and how much to exercise, what determines the success of losing weight, and what other principles underlie a healthy lifestyle.

Including healthy foods in your diet

One of the main factors in the formation of a healthy lifestyle is the choice of healthy products. Knowing a little more about foods than just the name on the label, looking at their composition, energy value and macronutrient content, we can understand what benefits they bring to our body.

We recommend adding fish to your diet. There is no doubt that it is very healthy, loaded with important nutrients such as protein, vitamin D, and may even help promote brain health! 

3 reasons why you should add fish to your diet:

  1. Eating oily fish may reduce your risk of heart disease , help fight inflammation, and improve brain function because it’s high in “good” fats like omega-3s.
  2. Fish is an excellent source of protein, essential for building and repairing body tissues, including skin, hair, nails, and muscles.
  3. Whitefish and shellfish, in particular, are lower in fat than other animal protein sources, making them an ideal choice if you’re on a weight loss diet. And besides, fish is digested 1.5 – 2 times faster than meat.

  4. Which fish to choose and how to cook?

    Salmon, silver carp, whitefish, halibut, sturgeon, and others are considered the fattest, and therefore one of the most useful and delicious varieties of fish.
    There are so many options that by changing the variety and method of preparation, you can significantly diversify your diet, which is important for the body. 

    Many refuse to eat fish, believing that it is very difficult to cook. But this is a common myth! There are many recipes, not only tasty and healthy but also quick to prepare. For example, with our recipes from the nutrition section, you can cook flounder or salmon in a honey and soy marinade in just 15 minutes. 

  5. We hope that we convinced you, and today for dinner you will cook fish according to one of our recipes. And this will be your first step in the formation of a healthy lifestyle.

 

Continue reading >0

17 Feb 2022

Why are protein shakes useful and what is it?

Author: | Category: Health

We are sure you have heard about protein shakes more than once. But do you know what this “fruit” is and what it is eaten with? What is the protein for, what properties does it have and what benefits, and perhaps harm, does it bring?

(more…)

 

Continue reading >0

05 Feb 2022

How healthy are cubes on the stomach?

Author: | Category: Health

Tightened belly, embossed press is always spectacular and attractive, and sometimes serves as a criterion for success. In addition, the cubes on the stomach in men are subconsciously perceived as a demonstration of strength and indicate that their owner is a purposeful person. Leads a healthy lifestyle – monitors nutrition, prefers sports to reclining on the couch with beer or popcorn. But what about the health benefits? And how to download the press at home in order to achieve optimal results?

Relief press in men – more than just beautiful

Strong abdominal muscles in a man is an indicator of health. Developed abdominal muscles keep posture and, being a kind of “framework”, relieve the load from the spine and lower back muscles. A strong abdominal wall supports the internal organs (stomach, intestines) in the correct position and contributes to their normal functioning.
In direct proportion to muscle tone is the safety of the internal organs located in the lower abdomen. After all, they, unlike the organs of the upper body protected by ribs, are more vulnerable.

A flat stomach without fat and cellulite is what a girl needs for her health

For the stronger sex, lifting weights and repeatedly repeating exercises for the press is not dangerous – the pelvic floor is densely lined with muscles. The male pelvic diaphragm is looped – the muscles are firmly connected to the fascia and form a tight muscle ring. Naturally, there is no cervix and continuation in the form of a vagina, so there is no danger of prolapse of organs.

In girls, nature provided for the birth of a child – in the pelvic diaphragm there is an expansion around the cervix, i.e. internal organs (bladder, uterus, ovaries) do not have muscular support from below. And this is fraught with the omission of internal organs.
In addition, in the case of a “steel” press, the muscles become inelastic and squeeze the torso, instead of supporting the internal organs. When the belly expands during pregnancy, the muscles can rupture. In medicine, this is called diastasis or hernia of the white line.

 

 

Continue reading >0

30 Jan 2022

3 steps to lower cholesterol

Author: | Category: Health

From the previous article, we learned that cholesterol is bad and good, and also examined its effect on the body. In this article, we’ll break down 3 easy steps to lower your cholesterol.

(more…)

 

Continue reading >0

28 Jan 2022

Omicron symptoms: how to distinguish infection with a new strain of coronavirus

Author: | Category: Health

Not so long ago, the world was faced with a new strain of coronavirus, which was named “Omicron”. It was first recorded in South Africa, but now it has been identified in more than 70 countries around the world.

(more…)

 

Continue reading >0

05 Jan 2022

Jumping Jack: jumping that helps you lose weight

Author: | Category: Fitness, Health

it’s time to warm up. You need to perform more movements to warm up the body and help it burn more calories. If you don’t have enough time to get to the gym, you can even jump on the spot in the apartment using the Jumping Jack exercise of the same name. It is aimed at active fat burning and is a jumping, during which there is a simultaneous breeding of arms and legs.

(more…)

 

Continue reading >0

04 Jan 2022

AEROBIC EXERCISE

Author: | Category: Health

Aerobic exercise burns fat
True, fat does not start burning immediately, but only when glycogen stores are depleted. The first 20 minutes of training, fat almost does not burn, and only after 40 minutes of training, fat becomes the main source of energy!

Aerobic exercise burns a lot of calories

As a result, if you follow a diet, you can lose weight. What’s the catch? It would seem that you run 40 minutes a week and lose weight. But the fact is that the body very quickly gets used to aerobic exercise. After 2 weeks, you will be spending much less calories on a half-hour run than in the beginning.

Losing weight using only aerobic exercise is extremely difficult.

If during the first month, subject to regular training and adherence to a diet, you can lose 2-3 kg, then the process will slow down.

If we talk about “purely” aerobic training, then they contribute not only to the burning of fat, but also the loss of muscle mass, which is highly undesirable. Bigger doesn’t always mean better. It’s important not to overdo it with aerobic exercise! Excessive aerobic exercise is perceived by the body as a shock, triggering a hormonal response that leads to muscle breakdown. More specifically, the level of cortisol, which causes muscle breakdown, rises and the level of testosterone, which is responsible for muscle growth, decreases.

At the same time, the health benefits of moderate aerobic exercise are clear:
  • Increase the overall endurance of the body
  • Prevents cardiovascular diseases
  • Reduce cholesterol levels
  • Increase hemoglobin levels
  • Improves the condition of the central nervous system
  • Increase immunity
  • Help cleanse the body of toxins
  • Helps cleanse the skin

 

Continue reading >0

10 Dec 2021

Cheap and effective: how to exercise on vacation

Author: | Category: Health

For those who, in one way or another, are accustomed to exercising regularly, skipping their favorite activities, at least for a week, becomes a strong and unpleasant test. And it’s good if we are talking about, say, joggers, because you can afford a light jog almost anywhere in the world, especially when it comes to resorts. But for those who like to work out in the gym, it is always much more difficult to find a suitable place for training. So what if you really want to study, but there is simply nowhere? One of the practical and affordable ways to avoid skipping workouts is the popular and highly effective TRX loops. Of course, in terms of the level of load, they cannot be compared with the gym and work with great weights, but they will more than help to keep yourself in shape during the vacation, and even work on the relief of the loop. 

This year I went to Montenegro, a country with large mountains, endless serpentine roads, excellent sea, delicious food and an almost complete lack of fitness, at least after passing the territory not only of our resort town, but also of the nearby resorts, I never found at least one more or less normal fitness club. Now there are no barbells, then dumbbells, then a horizontal bench. I calculated that in order to assemble a normal gym, it was necessary to combine seven such “unfinished” gyms.

For me, training is not just a part of life, it’s my job, and I didn’t want to miss classes. Therefore, assuming that difficulties may arise with the fitness club, I took with me the so-called trx loops so as not to lose shape during the absence of regular workouts in the gym, and even with the infinite all-inclusive program.

The loops themselves are two slings that can be adjusted in height, with two handles, one hard, the other soft. Both handles can be used in certain exercises. The only requirement for using trx is a crossbar, tall wood, horizontal bar or hook in the ceiling so that the hinges can be fixed for proper use. Ideally, it is two, two and a half meters high. A feature of working with loops is that you, in fact, do not have a stable position of the body, arms, legs, and while performing this or that exercise, you need to make maximum efforts to maintain the correct range of motion in a particular exercise. Which, in turn, significantly increases the quality of working out the muscles, because you are as concentrated as possible, and your muscles contract as much as possible, plus small stabilizing muscles are included in the work, which significantly increases the quality of the training as a whole. But you need to understand that it is precisely because of instability in many exercises that the risk of injury also increases, therefore, before you start training with loops on your own, be sure to work with a specialist working in the direction of “functional training”

1. Push-ups. An excellent exercise that qualitatively works out the pectoralis major muscles, the muscles of the shoulder girdle, triceps, and also, due to the position of the body, your rectus abdominis muscle and back muscles are additionally involved in the work, which you will inevitably have to strain in order to maintain an even body position. You need to understand that the shorter the loops, the easier it is to perform the exercise. This applies to any movement with loops.

2. Hack squats. This is a variant of squats, when a right angle is formed at the lowest point of the exercise between the lower leg and thigh, it is in this position that the gluteus maximus muscles and the muscles of the back of the thigh are worked out as much as possible.

3. Frontal pull-ups. An excellent exercise for developing the back muscles, especially the lats, trapezius and rhomboid muscles, I will also work here the muscles of the arms, in particular, the biceps, and the muscles of the core, which should keep the body straight.

4. Flexion of the arms. Difficult exercise for the high-quality study of biceps, especially men who like to show off their “banks” will appreciate it. In this exercise, it is important to ensure that the body and legs are in one straight line, and the arms are motionless, the movement takes place strictly in the elbow joint.

5. Pulling the legs up to the stomach. One of the most difficult exercises that perfectly work out the rectus and oblique muscles of the abdomen, and also, in statics, I work hard on the pectoral muscles and muscles of the arms.

 

 

Continue reading >0

06 Dec 2021