Running Route Planning – Why It Is Important

One of the best ways of achieving healthy weight loss and increasing levels of fitness is to start running. Running is a great way of burning off calories because, unlike cycling or swimming where your body weight is supported, it forces you to carry your body around with you, so you get a free weight session as well as improving your cardiovascular fitness. The flipside of jogging is that it is a higher impact activity.

There are several ways to mitigate against injury when doing high intensity exercise such as running. You can make sure you have the correct type of footwear. You can also spend a few months, preferably with a coach, correcting any problems with your running form. But one excellent way to ward off overuse injuries is to make sure you plan several different running routes.

For people who run three or four times a week, it is a great idea to do different types of workout. A long slow run is the one where you improve your endurance skills. You might also want to do some speedwork on flat surfaces, or improve your strength by doing hill repeats. It is also important to mix up your running surfaces between concrete paths, grass and perhaps even fit in some track sessions. These all mean you will spread your efforts across multiple muscles, and reduce the repetitive motions which can cause you to damage your joints.

So planning running routes has many practical advantages – as well as allowing you to keep your sessions interesting. A useful website for finding nice local routes, or even planning your own, is called MapMyRun (www.mapmyrun.com). The site allows you to choose a map of anywhere in the world, and look at the streetplan or satellite image. The best option is the hybrid view where you get to see the satellite view with an overlay of the street names. If you want to create your own running route, simply click on the map to position your start point, and then keep clicking to “draw” your route. It only works in straight lines, so you have to build up the route rather than simply clicking your start and end points – it will not know which route you want to take in any case!

As you create a new circuit, the site will show you in miles or kilometers how far it is, so you can play with it to design a training plan for a 5K or 10K race perhaps. If you click on the Elevation button at the bottom, you can also see how hilly your new route is and then decide whether you still want to run it!

Using MapMyRun or other programs will not only help you prevent injuries and keep things interesting, but it is also a very good idea for female runners to switch their routes around to be as unpredictable as possible. This will keep you safe from undesirable people who might be trying to learn your route so they can harm you.

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Weight Loss Vacation Ideas

During holidays or vacation the general trend is eating, travelling, partying and having lots of fun before getting back to hectic office jobs and routine. Instead if you want to stop gaining weight then a weight loss vacation can be considered. Most people take a vacation and learn from personal trainer Edinburgh for attaining good physical and mental health.

Set Aside Time To Lose Weight:

If it is possible to take out time for attaining a mind that is stress free then to attain good physical health setting aside time can be much easier. During the vacations many attractive offers are made by health farms and boot camps which in the right way can help you to lose the desired weight.

The term camp for a fitness regimen may not seem as a destination for a vacation which however isn’t the case. Just worrying about losing weight is not going to help. All the time something tends to come up, thus preventing you from maintaining a healthy diet. People tend to always remain busy with regular daily chores which can be rather stressful but if a vacation to attain health fitness is considered then this too can provide ultimate relaxation as good exercise can induce good sleep.

Customized Diet At Health Camps:

At health farms and boot camps it is not just strenuous work outs but lots of relaxation techniques that are taught just as at luxurious hotels. Hypnosis and spa treatment members follow special diets. Special cookery classes are also held to teach cooking healthy foods. Instructors or professionals teach yoga and fitness exercises at health farms and resorts. Throughout the holiday vacation a customized diet is prescribed to help members attain peace of mind and of course weight loss.

There are several advantages of a weight loss vacation. The best part is that with the help of personal trainers you learn methods of exercising perfectly and taking the right diet. Methods of relaxation and avoiding improper food are also taught. When you leave the health camp you feel more energetic and happy.

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How can hypnosis aid you in losing weight safely?

Hypnosis for weight loss has been the point of debate for many people in the recent years. For those who want to approach losing weight the “classic” way, proper diet and exercise are still the top choices if you are seeking to lose weight in a safe manner. Other people accelerate the task by taking in dietary pills and weight-loss supplements to aid them in their goals. However, most people fail to heed the wisdom in the words “mind over body”, thus they fail to realize how hypnosis for weight loss can greatly help them in achieving the task of losing weight safely.

For many years, the question “does hypnosis for weight loss work” has been asked by a lot of people. Self hypnosis for weight loss has become so enticed in the mind of many people but the reality is, hypnosis really has its place in helping people lose weight. As we all know, hypnosis works by conditioning the mind and helping it acquire razor-sharp focus. And because the body only does what it is told by the mind, losing weight will be much easier if the mind is set 100% upon the task. There are times when physical force is not enough to accomplish one’s goal to lose weight. When time comes that the body feels burned-out, tired, stressed and unwilling to perform the needed tasks, a rested mind with a clear purpose is what is needed to be able to go on with the weight-loss plan.

The best hypnosis for weight loss can only be done if provided by a qualified and trained hypnotist. Today, there are a myriad of online hypnosis websites that offer their services to those who are willing to lose weight through hypnosis. Websites such as Hyptalk have a lot of weight loss hypnosis products that can aid people that are looking for a supplement to their weight loss regimen. If you are feeling bored, tedious and stressed-out to perform the same exercises and eating the same food every day just to be able to lose weight, adding weight loss hypnosis as a supplement will definitely help you regain focus and accelerate your weight loss to greater heights.

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I am Inspired by Personal Weight Loss Success Stories

The will change habits and behaviors has to be strong in a person that is serious about altering their lifestyle to make it one that they want it to be. Although it is possible to find the strength to change from the inside out there is a lot of credit to be given to an individual who is able to alter their thinking and emotional connections to food in order to create their own weight loss success stories. As someone that has been through a personal challenge to drop down in size and lose unwanted pounds and inches I know the struggles that are faced by people who are looking to gain control of their diet and start on a program of exercise.


Although it has been a few years since I was what I consider to be overweight I can still remember what took place to change my way of thinking and the commitment that I made to myself to shape up and be healthy. While going out to buy a new suit for work I walked into a clothing store and was measured by the clerk for a pair of pants and a jacket. To my amazement I was told that I had a 37 inch waist. Knowing that I had gained weight since getting married I had no idea that I had put on as much weight as I was carrying. (Before getting married I had a 32 inch waistline, and I was devastated that I had let myself go).


I did not buy the suit that I wanted that day and instead I started exercising each morning and eating better throughout the day. Cutting out sugars and bread and giving up soda cold turkey I stuck to my plan and within six months was able to record my own weight loss success stories. Having dropped back down to a 31 inch waist and losing a total of 50 pounds I continued to work out each morning for a full year and condition my body to be in the best shape of my life.

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How to Lose Weight and Increase Stamina when Running

As a cardiovascular exercise, running is second to none helping you to burn calories, strengthen your muscles and improve the heart’s health. Taking it up, though, can seem like a daunting task for beginners and this feeling of major undertaking often leads to people quitting before they start.

The truth is that we all know the benefits of running and it’s worth getting started to experience these. Planning your new routine and executing it in the right way can help you to get motivated and get the most from your exercise. Losing weight and increasing stamina are two such benefits that are easy to achieve if you approach running in the right way.

Planning

As with every new undertaking, the planning stage is very important. Make sure that you can commit to a set routine with as few interruptions as possible. Research shows that it can take two months to form a habit so definitely plan to start when are sure that you will be able to run regularly for at least this length of time.

Set a schedule and aim to be out running three days per week with a day of rest in between to aid muscle recuperation. On these ‘off’ days you can plan other exercises such as weight training but try to allow time for any stiffness to ease off before taking off again.

These three days should each focus on a different aspect of training; maintenance, speed and distance. On maintenance days you should be focusing on running at a moderate but challenging speed for a normal distance. This should be an easy running day for you allowing you to enjoy the run without pushing yourself.

Speed days are, unsurprisingly, all about speed. On this day you should run no more than your normal distance but should focus on increasing speed in short bursts as often as possible. This will help to burn off calories and increase your stamina.

Distance days should focus on increasing the length of your run. Each week you should aim to run a quarter or half mile longer than the previous week, increasing your endurance as you go along. Make sure you allow enough time for each type of day when setting your schedule.

Execution

Running is excellent exercise but in order to get the most out of it, it is vital that you properly prepare for each session. The most important thing you can do to protect yourself from injury is to take the time to warm up properly before a run.

Warming up involves bringing your heart rate up some and warming the muscles by stretching. This will help to protect your muscles and help you to avoid cramping which can hinder your performance and lead to more severe injuries.

You should also ensure that you have the right gear before your run. Invest in proper footwear and clothing in order to protect the body and get the most out of your run. Never go out for a session without your proper equipment as this can lead to serious injury.

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Enjoying Traditional Saunas Following Finnish Traditions

Using traditional saunas at home is a great way to relax. To make the experience even more enriching, why not try using them the way the Finns do?

Saunas have been used by Finns for centuries and are integral to their culture. Today, people have the choice to use modern infrared saunas for health reasons, but the use of traditional sauna rooms and traditional Finnish sauna methods are still just as popular for health and relaxation.

The custom of using traditional saunas begins by bathing. After bathing, it is customary for Finns to enter the sauna room completely naked, though bringing in a small towel for sitting on the benches is acceptable and hygienic. Once inside, heat the stones by using a furnace or any other heating element. This can also be done an hour before entering the room to sufficiently heat the stones. Once the stones are heated, pour water onto them to make steam. The steam will help build room temperature and humidity.

While sweating in sauna rooms, Finns would gently beat their bodies with a fragrant leafy birch bough called vihta, which has been said to help with blood circulation and create a relaxing effect. A loofah can be used as a substitute if it is unavailable. If vihta is available, the leaves can be used to scent the room by wetting them and putting them on the stones for one or two seconds.

Furthermore, it is also customary for Finns to dip into a lake or the sea once the heat has become uncomfortable. If your sauna is outdoors, a swimming pool can be used. On the other hand, taking a cold shower can be done if you’re indoors. Be sure to cool down carefully to minimize the risk of fainting. Going back to the sauna can be done after cooling down, and the cycle can be repeated once or twice depending on one’s preferences.

Following the Finnish way of using traditional saunas can make one’s sauna experience both more relaxing and rejuvenating. To learn more about traditional sauna rooms, visit SaunaCore.com.

A day at the spa freshens up Karina Simpson. Working in the events industry is one big challenge but with adequate pampering, she’s set for the next big event.

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African Mango Extract Assists Weight Loss

African Mango Extract Assists Weight Loss

It’s easy – learn how! The ‘African mango diet’ is not actually a diet, it’s a natural plant extract which, when taken as directed, works in a number of different ways to support your body to lose weight and increase your energy levels.

Recently touted by Dr Oz as the latest weight-loss wonder, most people report great results from using African mango extract.

Naturally you will want to maintain a healthy eating and exercise regime, as these are essential for good health and permanent weight loss. African mango capsules are taken twice daily, before main meals with a large glass of water. The water also helps to flush toxins out of your body, leaving you feeling refreshed and invigorated. Once your reach your optimal weight, one capsule a day will keep your energy levels up and your metabolism working well.

African mango supports your system in the following ways:
Antioxidants reduce stress and increase your energy levels
Omega 3 fatty acids assist in weight loss, while also providing a range of other benefits including heart health, increasing brain function and reducing inflammation

Dietary Fibre improves your metabolism and reduces your appetite, while slowing the digestive process so you will feel full for longer

African mango, also known as Irvingia gabonensis, bush mango, dika or ogbono, has an edible mango-like fruit which are valued for their protein-rich nuts. The nuts are used in supplements for their weight loss qualities, and are reputed to reduce cholesterol levels, and support heart health and overall wellbeing.
African mango supplements come in two forms; pure African mango extract 1200 and African mango Lean. The Lean capsules contain a variety of weight-loss supporting ingrdients including Maqui berry, Acai Fruit, Green Tea Extract, Resveratrol, Caffeine Anhydrous, Apple Cider Vinegar, Kelp, and Grapefruit extract.Trials on human volunteers show weight loss and improved blood test results, and research also shows beneficial effects for diabetes and obesity, as well as analgesic, antimicrobial, antioxidant, and GI activity.

A couple of things to note:

When people begin to use a new cleansing product, or change their dietary routine, it is common to feel a bit different. Less than 1% of African mango users reported mild side effects, ranging from headaches to mild, flu-like symptoms which generally pass in a couple of days.

Each of us is unique and our bodies behave differently. While some people report energy boost and weight loss almost immediately, it may take a few weeks for your body to show the effects.

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Some tips for losing weight, and keeping Fit

Are you having trouble doing exercise? Do you want to lose weight?  Would you like to know the ways, and means of losing your excess weight, and undesirable fats? Do you experience multiple sclerosis, and muscle pain, when you exercise? Well, if you keep on comprehending this piece of an article, you will know the retorts to your anxiety, difficulties, fears, and worries. After you have read this informative page, knowing, and understanding the right ways to lose weight would be a lot easier for you to do.

All of us wants to be healthy, fit, and have a better-looking body, but it’s not that easy to achieve, especially if you keep on doing things, and eating the foods that are not healthy for you. It’s always necessary that people know how to look for resources, and help their selves in obtaining what is important, such as keeping one self healthy, and fit. So, what are the right ways to be fit?

First is to drink plenty of water, and more than eight glasses of water would be better, so you can flush out the harmful toxins in your body. It will also make you feel full, and stops you from starving, and craving for more food. The best thing in water is that, it has no calories, which is helpful for healthy weight loss. You should always start your day with a cup or two glasses of water.

Second is to keep you, and your body out of sweetened drinks, such as soft drinks, and powdered juice, as they contain high amount of sugar, and sugar means calories, while calories are the reason, and cause for weight gain. You should drink water, rather than carbonated drinks, as it will not do you any good. You should know how to control yourself from eating sweet foods, such as chocolates, and ice creams if you want to lose weight rapidly, and healthily.

Third is to keep on eating fresh fruits, and it’s better to eat fresh fruits, rather than drinking the extracted juice to keep its vitamins intact, and not wasted. You are taking fiber, if you choose to eat fresh fruits, and if you decide to drink it, then you shouldn’t add sugar anymore, as it contains its natural sugars. Your body needs a lot of fiber, as it’s needed to aid digestion.

Lastly is to quit eating junk foods, and halt you from eating at midnight. It’s bad for your health, as it contains a lot of fats, and calories.

Now that, you know the right ways to keeping fit, and losing your excess fats, then it should be a lot easier for you to stay fit, and healthy.

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Information and uses of Caralluma

Caralluma is a type of cactus plant that is grown in India; in India, it is incorporated into gardens as a border, or might also be used to adorn roadways as roadside shrubs. The Caralluma cacti may also be found growing wildly in areas such as Saudi Arabia, Africa, Afghanistan, Southern Europe and also the Canary Islands.
The uses of Caralluma was realized by Indian tribe members, who chewed the cactus plant during hunts; the Caralluma extract that they ingested from chewing the plant material helped to alleviate their hunger. Also in India, they cook the Caralluma plant to be eaten as a vegetable, eat it raw, or use it in conjunction with preserving pickles and chutney.
Today, the Caralluma cactus chemicals are extracted and manufactured into a supplement that helps to alleviate hunger to promote weight loss, as well as increase endurance and alleviate thirst.
Those individuals who are obese may obtain the Caralluma supplement over the counter at their local pharmacy; before administering the Caralluma supplement, the individual should take care to read the directions on the product label for proper dosing instructions. Factors to be taken into consideration when taking Caralluma are the person’s weight, age and overall health; a physician should be consulted as well before making a final decision to partake of the supplement.
Once the user person has taken the supplement for up to 60 days, they should start to notice a trimmer waistline, diminished hunger, increased endurance, as well as a decreased body weight and BMI, or Body Mass Index. According to WebMD, Caralluma is deemed safe when taking 500mg twice a day for up to 60 days. However, it is unknown about the consequences of taking Caralluma for a prolonged duration.
Common side effects of Caralluma might include mild side effects such as stomach upset, constipation, stomach pain or intestinal gas. While these side effects may be bothersome, they typically recede within a week of using the Caralluma supplement.
There currently is no known interactions or associative side effects with breastfeeding; however, like with all medications and supplements, the individual should consult with their physician about Caralluma before making a final decision.

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Body Weight Training: 2018 Fitness Trends

Exercise is essential to the human body. Not only do we need it to keep our body fat down, but it also helps us participate in sport. Not all exercise is cardiovascular however, and many people participate in strength training to get their body firm and toned.
Body weight training involves strength exercises that do not require the use of dumbbells or other free weights, with the user’s own weight providing the resistance for movement. From push-ups to pull-ups and even sit-ups, body weight exercises are one of the best ways to keep your body toned and to burn excess fat.
Strength gains are achieved by increasing the intensity of the exercise while endurance is improved by increasing the amount of repetitions, and millions of people all over the world have benefited from the practices of body weight training.
Body Weight Training – The Advantages
As the process of body weight training does not require any free weights, the exercises remain the ideal choice for people looking to get fit, but aren’t looking to spend a lot of money. Furthermore, they’re great for people who don’t have access to a gym or fitness facility at all. Even when an individual has become accustomed to training with their own body weight, extra weights can be added to the legs, waist and arms to increase resistance and strength.
Additionally, some exercises like sit-ups don’t even need special apparatus such as gym balls, with the majority of workouts only needing a floor. Furthermore, for those exercises that do need special apparatus like pull-ups, there are a variety of alternatives that can be used, like tree branches for tricep dips. Body weight training has also been taken up by many of the elderly, meaning it’s not just a way of exercise for youngsters.
Compared to lifting, body weight exercises need a lot more balance and flexibility to perform such intense repetitions.  From Planche push-ups to bridges and handstands, the majority of body weight exercises can be adapted to the need of the individual. This process can also be used to enhance the strength of the core muscles.
Body Weight Training – The Disadvantages
Although there are a number of advantages to body weight training, experts have also raised some disadvantages too. Firstly, body weight exercises are based around the weight of the individual, meaning there is a limit to the resistance obtained. Additionally, with continued exercise, body weight will drop, meaning resistance will decrease too.
Experienced athletes require a ‘one rep max’ level of resistance in order to improve their strength training, however beginners will quickly find they will outdo their body weight resistance within the first few weeks of training. As we mentioned before, body weight training resistance can be improved by adding free weights to the ankles, waist and hands, however this can leave a user in an uncomfortable position when undertaking exercises. Unilateral movements and balance are highly sought after by professionals.

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