Tag Archives: run

How to get those 6-pack abs!

20 Monday Aug 2018

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If you want to reveal 6-pack abs by the pool or at the beach – skip the crunches, and even the planks! We now know it’s all about the cardio. Exercise scientists from Auburn University did a study and found that when people did ab-exercises for 6 weeks, they didn’t lose ANY abdominal fat. That’s because we can’t spot-reduce fat. We lose it all over. However, consistent amounts of aerobic exercise – like running or swimming – combined with strength training and a reduced calorie diet DOES result in weight loss, everywhere on your body, including your stomach.

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Here’s why you should workout in the morning

11 Wednesday Jul 2018

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If you want to get motivated to start working out in the morning, tell yourself “I’m an exerciser!” or “I’m a runner!” Instead of telling yourself, “I’m going to exercise.” Or “I’m going to run.” According to the journal Self & Identity, when people used that strategy, they were better at sticking to an exercise regimen. That’s because you’re giving yourself an identity – not just a command. And that makes you feel like exercising is part of who you are. It also makes you feel like you belong to a community of exercisers or runners. And feeling that you’re part of an active tribe makes you more motivated to keep up.

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Go for a hike…

07 Thursday Jun 2018

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…it’s just as good as going for a run. All you need is a 20% incline to burn as many calories walking, as you do running. That’s according to the University of Colorado at Boulder. They say a 20% slope will feel like you’re climbing stairs. But if the incline is less than that, you’ll burn more calories running.

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Unless you enjoy it – you don’t need to run for hours on end to get fit.

28 Monday May 2018

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According to the American College of Cardiology, a light jog may be the best form of running if you want a longer life. And all you need to do is cover 2 miles. For the study, researchers followed 5,000 healthy people for 12 years. They tracked how often they ran, as well as how fast and how far. And the people who had the lowest death rate were light joggers who ran no more than three times a week, at a slow or average pace, for 15 to 30 minutes at a time. In plain English – that translates to jogging two miles, three times a week. And the best news is that most people find that totally doable – as far as the time they have for exercise. So even though you get bragging rights for running marathons… all you need to do is jog two miles to live a longer life.

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To feel less anxious – get more exercise!

23 Friday Feb 2018

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According to a new study from Princeton University, exercise appears to change the chemistry of the brain by triggering production of GABA, a neurotransmitter that helps minimize anxiety.
In fact, the researchers found that people who ran or jogged regularly had a lower reaction to stressful situations than non-exercisers… Even if their last run was more than 24 hours ago.

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Sweating and being ‘in-shape’ vs. ‘out of shape’

30 Tuesday Jan 2018

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If you break into a sweat climbing a flight of stairs, it may NOT be because you’re unfit. It may be the opposite! In studies, long-distance runners started sweating sooner than couch-potato guys under the same conditions. That’s because sweating is a fit person’s way of cooling the body down quickly. And people who aren’t as physically fit aren’t as efficient at regulating body temperature.

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You’re exercising like crazy – so why aren’t you losing weight?

24 Wednesday Jan 2018

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Here are 2 possible reasons:

Mistake #1: You eat back all the calories you burned — and then some. That’s a symptom of “runger” – the hunger you feel after a big workout or long run. To avoid runger, have a small snack 30 minutes before your workout. Something low-fat and high-carb – like graham crackers with a teaspoon of honey. That’ll digest easily and give you instant energy. Then, an hour after your run or workout, have only protein and healthy fats. That’ll keep you feeling full, so you won’t overeat.

Another reason you can’t seem to lose weight – even though you’re working out: You love “sports foods.” All those gels, chews, and drinks that supposedly energize and hydrate you are unnecessary – unless you’re exercising more than 75 minutes or doing a particularly insane workout. Because sports foods have the calorie, sugar, and fat content of candy bars. So unless you’re training for the ironman, stick to plain old water to rehydrate.

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Add stair climbing to your workout mix!

30 Tuesday May 2017

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Even if you’re fit enough to run a 5‑K or take a spin class – climbing a staircase can still leave you breathless. Cardiologist Dr. Nieca Goldberg says unless you’re a StairMaster junkie, climbing stairs can elevate your heart rate quickly, leaving you short on oxygen. Especially since you’re essentially doing uphill lunges and fighting gravity, while lifting your whole bodyweight one leg at a time. And running up 20 stairs versus running 20 steps on flat terrain combines aerobics with strength training. So yes, even if you’re in great shape, a flight of stairs can leave you gasping.

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Can you run a 5K in a WEEK?

14 Tuesday Mar 2017

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If so, you’re a lean, mean, fat burning machine. Researchers from Denmark found runners who logged about 3 miles a week lost an average of 4 pounds in a year – while keeping their diet exactly the same. BUT, runners who also cut back the usual suspects – soda, snacks and junk food – lost 12 pounds on average. And notice I said “cut back” – they didn’t have to drop those fun foods entirely. So lace up your running shoes, do 3.1 miles a week, and you’re guaranteed to lose weight.

Don’t run and TEXT at the same time!

22 Wednesday Feb 2017

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It may seem obvious, but the journal PLOS One says runners who talk on the phone or check text messages don’t get a great workout. Their intensity drops off. So turn off notifications and silence incoming calls… And tune into your workout playlist, instead. Because runners listening to music enjoyed their workout more, ran faster, and burned more calories than those who totally unplugged.