Running as a Holistic Exercise

To run is to spend more time off the ground as the body is being propelled forward. The muscles are activated a little differently from any other awesome workout plans, and the faster the movement, the more muscles jump into the motion. One’s upper body joins in the action as the lower body takes most of the force – the glutes, hamstrings, quadriceps, and calves all flex and contract according to the runner’s movements.

Running Pace

In running, pacing is important. There is a difference between running for long periods at a slower pace versus running for shorter periods but at the maximum speed that one’s body can allow. The former tends towards a leaner, more malleable physique, while the latter, also called sprinting, results in firmer and more muscular bodies.

Burning Calories

In terms of calorie expenditure, running is one of the most effective workouts that can present solid results within a minimum amount of time. The faster one runs for a shorter period of time, the more body fat is burned in the process.

Sprinting, a kind of high-intensity exercise, is the best form of running, allowing a 150-pound body to burn as much as 130 calories at 7 miles per hour in a span of ten minutes. This is in contrast with simple jogging which burns 91 calories at 5 miles per hour, or a slightly faster pace of 6 miles per hour, which can expend 113 calories. To note, high-intensity exercises in general can effectively burn a more significant amount of body mass than slower, less intensive workouts.

After the workout session, high-intensity running continues to burn calories for up to 48 hours. This is because of the oxygen depletion the body experiences during the intense exercise. To restore its oxygen levels, the body continues to work hard, allowing it to tap into the body’s energy reserves and stored fat.

Benefits of Running

The benefits of running encompass all forms of fitness. It builds muscle strength and endurance, and improves speed and reflexes. It is overall an excellent cardiovascular activity, fortifying the heart muscles and improving one’s basal metabolic rate.

Running is also a mental activity. Many creative individuals prefer to run as a form of reset button. The silence to be had in running blows away the fog of one’s preoccupations, because it clears the mind and refreshes the spirit. According to Haruki Murakami, one of the most beloved authors in contemporary times, running helps to live a life with clear goals, to be fully alive.

Why you should use an Elliptical machine in your training program

When you’re in the gym it can be daunting with the amount of machinery to choose from. Out of all the machines you can use, one thing is for sure, you should use the Elliptical machine.

Elliptical machine, or better known as a cross trainer, simulates running, walking and stair climbing without causing the user a large amount of pressure to joints, thus decreasing chances of injury.

Introduced in the 90’s, the elliptical machine has become one of the most used machines in the gym today. Working on upper and lower body it can burn around the same amount of calories that you would burn off on a treadmill.

The great thing about Elliptical machines is that although you don’t feel like you’re doing that much, the machine really works hard on your core mussels and improving your fitness.

Why not try it next time you’re in the gym, or order one for your next home gym upgrade.

(Thanks to David from Best home elliptical for guest posting on Natural Nutrition)

 

Winter training tips

After a warm January, February has been far colder and more on point with winter weather.

Although it may be colder that doesn’t mean that training stops, here’s some handy tips on staying warm whilst training.

  1. Extra warm up: Taking a longer warm up than you would in the summer months ensures your mussels are ready to ease into a run, preventing tears and strains, you should try and at least double your warm up time, so if your warm up is 10 mins best up it to 20.
  2. Wrap up warm, but not too warm, put a jumper on or even create your own personalised hoodie online that will encourage you to keep going in the cooler weather.
  3. Be aware of your surroundings, be careful for icy stretches, and if you’re running in the dark, wear high vis clothing so that traffic and other people can see you coming, the last thing you want is a timely and potentially risky injury
  4. Reward yourself, training in winter can be tough, it’s raining it’s cold and let’s face it, you’d much rather be laying in bed still. Done a great weeks training, reward yourself with that perfect slice of cake, or some new clothing, anything that will perk you up and help you train.

 

What to expect from Natural Nutrition

Welcome to our first post here on Natural Nutrition, we’re excited to get this blog underway.

This blog covers everything health and fitness releated, be it tips and trick, nutritonal pointers or product reviews, we’ll be covering a wide aspect of health and fitness topics.

We sure hope you stick around for the rest of what we’ve got to share, and if you enjoy what we have to offer then why not tell your friends, the more we grow the better the site will become.