Category Archives for "Exercise"

Before Running, Know Your Arch Type

Before Running, Know Your Arch Type

What does your foot’s arch have to do with running shoes?

You must know your arch type before running because it will help you a lot.

 Every time your foot strikes the ground when you’re running, a force somewhere around three times your body weight must be absorbed somewhere in your body. Luckily, feet have arches. An intricate system of countless small bones, ligaments, and tendons, the arches of your feet are the part of your body most equipped to properly absorb the shock of running. Due to either genetic or developmental factors (but likely a combination of both), extreme variations in arch severity and structure are more prevalent than ever.

Not twenty years ago, it was nearly impossihble to buy running shoes that made the activity comfortable or safe for those with unusual or extreme arches. Because of this, many otherwise athletic people were kept from running. However, today the athletic footwear industry has dramatically diversified. Running shoes now exist for those with nearly every conceivable degree of arch severity. Many who once thought recreational running impossible must now familiarize themselves with their arches in order to take advantage of new kinds of shoes made just for them.

How can you know your arch type?

There are all kinds of technologically-based tests you can undergo to determine what kind of arch your feet are sporting. These tests produce extremely accurate, numerical measurements of a variety of your foot’s many small facets. However, they don’t come cheap, and the custom running shoes you’re expected to buy using the measurements they produce can be even pricier. Unless you’re extremely competitive or serious about running, these kinds of scans and readings simply aren’t worth it.

The easiest method to tell if you have flat, regular, or high arches is completely free and you almost definitely have all the equipment for. It’s called the “wet test.” Considering the ease of its administration, the results are surprisingly conclusive.

How to administer the “wet test”:

Begin by pouring a small amount of water onto a flat waterproof surface (such as a baking pan or linoleum floor). There should be just enough water to prevent keep from splitting apart into separate smaller pools.

Taking care not to splash excess water onto your feet, wet the bottom of one foot. Roll the foot to the left and right, frontwards and backward to ensure that the entire sole is moistened.

Place a piece of construction paper, a paper grocery bag, or a slab of cardboard on the ground. With your wet foot, step naturally on the paper surface as you would when walking. Follow through with your stride and continue walking forward and off of the paper.

This should’ve left a neat outline of your footprint on the paper. Repeat the process if you suspect there’s was any dripping, splashing, or seeping of water involved forming making the footprint.

Examining your footprint:

 You have high arches if the heel and ball of the foot are present but connected by a line that grows increasingly thin at the foot’s midsection, and may even disappear at one point.

You have low (or no) arches if your footprint seems to depict the entire width of your soles. Where the others’ footprints narrow, curve inward or disappear on the inside of the feet, those with high arches will see a semi-straight line. In extreme cases, the inside of the foot may even curve slightly outward

You have medium (normal) arches if you lie somewhere between these two descriptions. A good indicator is if the narrowest point on the footprint is roughly half the width of the widest point.

And now that you know your arch type…

… You can take that information or a photo of the footprint to a local sporting goods store and talk to a professional about what kinds of shoes best suit you, which will most likely be some minimalist running shoes.

Get your Back, Back

get-your-back-backThose who have not experienced what back pain is, cannot understand how limiting and painful it really is. Some people never consider how important it is to keep your back safe from harm, yet there is another side to this story. Sometimes you have no control over fate. If you are suffering from lower back pain, how can you get your unhealthy back to become a healthy back again?

Laying down always helps right? Well, a study showed that lying down helps, but can actually prolong the pain if you lay down for too long. The best way to help your pain go away is by lying down on your back. Place the soles of your feet on the floor and elevate your knees to alleviate some of the weight off of your back. As soon as you can, get up and walk around so that the blood can pump faster through your body due to activity. Blood rushing to the damaged muscle is what you need.

Warmth is another thing you can consider. Having something warm on your back will help blood circulation in that area, which will help your damaged muscle; this also alleviates pain. A massage is also a good idea. Of course, make sure this is from a professional who knows how to work with your back.

After you have managed your pain, you should walk. Walking is the best solution. While you walk, you should also practice good posture. Stand up straight. Never slouch while you walk, sit, or any other activity that could trigger another attack. This is good practice to prevent back issues. This pertains to women more than men, but a study showed that more than 60% percent of women who wear high heels on a regular basis have problems with their lower backs. Flat shoes are best. Your weight could also have a big impact against your lower back. The weight can put much more stress on your muscles, which in turn can trigger issues and pains. Pain relievers help too, but taking too many of them could hurt your liver, so it is best to have preventative care. Try to take steps to lower the amount of stress you are putting on your damaged back.

Another thing to mention is, even if your back feels better, this does not mean you are cured. You should still see a physician, so that he or she can tell you if your back issues are something more serious. Lower back pain is normal. More than 95% of Americans experience it, but it can also be signs of something bigger. You need to be aware of what might be causing these pains because if you continue to do the activity that is causing it, you may be heading to a dangerous accident. For example, if you are picking something up, no matter the weight, you should not just bend down. To pick something up, you need to keep your back straight and bend down using your knees rather than your back.

Get fit And Feel Better For The Summer- 5 Effective Steps You Must Know

Get fit And Feel Better For The Summer

Get fit And Feel Better For The Summer

If summer is coming it is time to Get fit And Feel Better For The Summer. Swimsuit season is fast nearing, meaning that many individuals are hitting the gym to become a beach-ready. If you haven’t started to eliminate those extra winter lbs yet, don’t worry, there’s still time! Use the following weight reduction and fitness tips to be able to tone up and be prepared for warmer weather!

5 Effective Steps are

1) Go Outside

You should try to sort out outdoors at least once per week. This can include an extended walk, run or an organization boot camp. The earlier within the day you can take part in these, the better. Whenever you shock your system having a new time for your workout or perhaps a change of scenery, you are able to keep your energy as well as motivation high.

Getting in shape for the summer doesn’t have to be difficult. Actually, with the tips found here it is possible to get fit for that summer and enjoy your own beach ready body very quickly!

2) Cross-train

There is no doubt that the same kind of workout routines can rapidly become boring, which is among the leading factors to the reason why people quit their work out regimens. However, if you implement cross-training you are able to enjoy interval workouts which are constantly changing and can offer the most value for your money.

3) Grill

Grilling food is a terrific way to cut calories and fat out of your diet. Not to point out it tastes great! Nevertheless, do not limit you to ultimately only grilled salmon or even chicken. The fact is that you could grill fruit and vegetables, which can provide an excellent source of protein. You may make a great summer deal with of colorful fruit kabobs having a smoky grill flavor, a great summertime treat that is ideal for you!

4)Eat Healthy and Supplement your diet plan

It is important to consume a well-balanced diet. Including fruits, vegetables, whole grains, slim protein and healthy fat. The right combination of these foods can help you get in shape and gaze after your weight. If you discover you are lacking using nutrients or vitamins consider adding supplements for your diet. One to think about is L-arginine? reviews. You can browse the L-arginine reviews to see if this can fit your weight reduction and tone up requirements.

 5) Hydrate

The main rule in any health and fitness routine, especially when it’s hot outside, is in order to hydrate. When you stay hydrated you’ll have a kick-start to your summer lose fat plan. Water helps to flush toxins out of your body, as well because boost your metabolism, and keep your body is ready with regard to hard workouts that lay ahead. It is vital that you start your day having a glass of water, before eating and particularly before your first walk.

Taking Your Workout to the Treadmill

taking-your-workout-to-the-treadmillBuying a treadmill is a fantastic alternative to going outside and working out. Sometimes it’s just nice to stay indoors and not have to leave the comfort of your own home. It is also a very good idea if you live in a place that has extreme weather conditions. Like if you live in a place that gets extremely high temperatures in the summer, it would be a good idea to run inside and stay cool. The same goes for places with very low temperatures during the winter. Here are some tips for getting a treadmill.

The first thing that you need to do before you buy a treadmill, checks out some of the popular ones that fit into your price range. Research them and see how their quality steaks. People like the Treadmill Review Guru do a great job of delivering that kind of information to you. You just want to make sure you will be getting your money’s worth out of the treadmill.

Once you have the treadmill, set it up in an area that has a lot of space for you and the machine to perform. This means not setting it up in a corner where you can get pinned between the tread belt and a wall. That is a very dangerous situation and could cause a serious injury. Treadmill safety is definitely something you should be practicing.

The benefits that you get from using a treadmill are many. To name a few; not having to go outside, being able to control the conditions and the intensity of your runs at the touch of a button, also most treadmills come with some shock absorption system to reduce the wear on your knees. Not even to mention the countless features that have been added to treadmills over the past couple of years, they make your workout a fun and pleasant experience.

Be sure you let your body recover after every intense workout session, and that you aren’t over exhausting yourself. Keep eating healthy and enjoy the many benefits that come from exercising on a treadmill.

Letting your Body Recover from a Hard Workout

Letting your Body Recover
Exercising isn’t effective unless it puts you through your paces. A strenuous exercise schedule will have a tremendous impact on the condition of your body. There’s a reason why professional athletes have to deal with their body breaking down later on in their career. The human body can only take so much abuse. You would think that doing something good for your body would make it last longer. The exact opposite of the assumption is true. If you don’t give your body enough time to recover from your workouts, it will wear down and eventually betray you when it falls apart. This time of rest doesn’t have to be longer than a day or two, depending on how much damage your body has endured. When you experience an injury as a result of your workout, it’s a sign that your body needs to stop for a while. Too many athletes make the unfortunate decision to come back too soon from their injury, thinking they have spent enough time recovering. Their decision often leads to them aggravating their injury and could spell the end of their career. While you might not be a professional athlete, the same thing could happen to you if you don’t give your body enough time to recover.

The best way to avoid becoming injured when you’re working out is to learn the proper technique. Every type of exercise has some sort of technique associated with it. Most injuries associated with working out occur because the participant decided to do something reckless. It’s difficult to have a 100% prevention rate for injuries while you’re working out. At some point, you will get injured. It’s a part of life and has to happen eventually if you maintain a steady workout schedule. Your ability to exercise the right way can lower your risk of injury to the lowest possible level. You can also take some medication like Rhustoxicodedron to help with sore muscles. One might think that you don’t have to keep an eye on technique when you’re working out by yourself as an individual. You aren’t working out for the benefit of people who think you’re doing it right. You are trying to lose weight or get into better shape just like anyone who has done it in the past. The technique associated with the type of workout you want to participle in might be innocuous or complex. Your success in your workout problem depends on your persistence and willingness to do things the right way. You will reach the best results if you figure out the correct technique associated with your exercises.

The thing people don’t teach you about exercising is the amount of time you will have to spend recovering. Your body is not a perfect structure. It will break-down if you don’t treat it correctly. Look at your body the same way you do your car. At some point, you will have to perform some maintenance on your car to keep it running like it did when you bought it. Your body is the same way. If you keep it maintained, it will do you right for the long haul.