How to overcome laziness to get up early to jog every day (Part 2)

Change body habits

The excretory system and the stomach must also adapt to the daily wake up jog mode. During the first few runs, I often had to go to the bathroom in the middle of the race. Therefore, I have found a few tips to solve this problem. Firstly, if I wake up, I don’t feel bad about urination, I will exercise a little bit, doing a strong warm-up exercise to be able to solve right at home.

These ways, you only need to apply for the first few days, then the body can get used to the new habit and the running distance will be more complete.

Let the running become relaxing

One of the biggest obstacles in the first week is that sometimes the body is not ready for the morning run. It took me 5 minutes to brush my teeth, to wear the equipment, to get ready to wear, but while the brain was burning to run, my body was not.

Experts say that those who try to run up to the Boston Marathon‘s pace in practice often do not reach their actual running goals. However, when entering the competition, runners can run about 15% faster.

The early mornings helped me realize that it was not always necessary to run like a race. If I put in enough effort, I can still make great strides.

Step into the road in a relaxed way

I spend Saturday every week on long distance training with the goal of achieving a pace of 6:51. To achieve this, I need a new action plan. On weekends, I try a slightly different exercise method.

In order to get out of the house at 7am, I got up at 5am, took a shower and ate a small breakfast with peanut bran bread and bananas. After that, I also spent a few minutes listening to my favorite music list just for running time. When I got out the door at 7 o’clock, my mind was fully focused on the road ahead.

My body has now fully adapted to the jogging schedule every early morning. I am very happy to share these lines because the morning jogging made my day a little less stressful and I was getting closer and closer to my goal in the long run.

How to choose a suitable running shoes? (Part 1)

When choosing shoes, besides eye-catching appearance, you should pay attention to the features of the shoes to match the running target, terrain, foot characteristics.

Sneakers are one of the most important things for runners. The following factors help you choose the right shoes for the exercise goals.

Determination of terrain

First of all, you need to determine the conquering target and the terrain will run as asphalt, steep mountain roads or on a treadmill. For each terrain, manufacturers will choose different materials.

Specifically, road-running shoes (road-running) are the types of shoes designed to run on flat roads, sidewalks and some rough rugged terrain. These shoes are usually very light, flexible, made by pads or foot pads when running on hard surfaces.

Meanwhile, trail running shoes have thick rubber pads under the sole, enhancing adhesion and protecting the foot, helping runners from pain when running on concave, rocky, rooted surfaces. Trees and obstacles.

Cross training shoes designed specifically in the gym, gym or treadmill.

Determine the type of foot

The pronation is the grounding motion of the foot when a person is walking or running. To determine the type of ankle deviation, you can see the worn part of the sole.

Depending on the ankle deviation, you need to pay attention to elasticity, reduce the force of the ground impact on the foot, the balance and the ability to control the movement of the shoe. There are three types of legs: normal, internal and external.

The normal form is when the foot touches the outside of the heel, tilts inwards about 15 degrees, then toes. The front part of the foot will create forward thrust. The foot will not be damaged due to a balanced body weight, reduced shock. A person with normal feet suitable for a reasonably cushioned shoe.

Deviate in low arch type, flat feet. The foot lands on the outside of the heel, after which the foot will flip very deeply into the inner sole, the weight of the foot will be put on the big toe and the foot in the foot.

How to overcome laziness to get up early to jog every day (Part 1)

For many people, being able to wake up every morning, overcome the sleepiness to put on their shoes, enter the running track is sometimes a process of ideological struggle. In the winter, the “war” getting up early is even more difficult.

Brian Dalek – Runner’s World editor, who has many years of experience in running and participating in famous marathons also has struggled to practice the habit of getting up early. Brian said he himself has experienced a lot of challenges to force himself into the frame and jog every day.

Below is Brian’s share on his journey to conquer his shoes every morning.

Normally, I could wake up early to work or clean the house even though I only slept 5 to 6 hours the night before. However, with running alone, I have never successfully built the morning running routine. I often promise to get up early, convince myself that if successful, a great day will wait ahead. But the result was always that I woke up, staggered out of bed and ran a few kilometers in a depressive, uninteresting manner.

Recently, because I signed up for a marathon, I practiced more often and ran at noon. However, the new job appeared that forced me to set a goal of practicing my morning routine within 15 days. I need to run daily before 8 am for weekdays and before 7 am with weekends. After the practice, I also learned a few lessons to build the habit.

When I first started working on the plan, I usually didn’t prepare anything the night before, resulting in waking up the next morning in a panic to look for clothes and shoes. After that, I often go through an unhappy run and worry about the situation in the next days.

So the task here is very clear. For a successful morning run, the night before, I will plan the distance, get ready clothes, prepare lunch and make coffee to use after the run. This way I don’t need to make any decisions while I’m still sleepy.

Also more important is how to wake up when the alarm clock goes off. My secret is to keep the phone within reach when I wake up. When the alarm went off, I immediately opened some apps like email and calendar on my phone, so the blue light from the screen gradually made me overcome my sleepiness and stretched my legs out of bed.

Top 10 sports for a fit and toned body (Part 5)

9. Dance

If you are looking for a fun and comfortable way to lose weight, then dancing will be the perfect choice for you. It is the exercise the whole body. Aerobic dance can burn up to 443 calories in an hour.

In addition, Salsa, Zumba and Hiphop are some of the most popular choices you can try if you like wearing shoes and then burning lots of calories.

10. Jogging

Jogging is one of the important exercises if you are looking to lose weight. The amount of calories burned depends on your running time, distance and weight.

According to some studies, exercising by running can release about 398 calories in an hour. Running is inexpensive and does not require much preparation because you only need to prepare yourself a good running shoes and a good space at the right time of day such as morning or evening and the technique is easy to learn.

However, running is an unpopular subject when running alone because it is often boring. Moreover, there are often cases of knee and toe pain that can be caused by inappropriate running or running shoes or not grasped by some simple techniques and will cause injuries such as heel pain.

There are lots of interesting and interesting sports do to help you have a slim, fit and toned body. There are sports that are very familiar and easy to do and there are quite a few interesting subjects to be a good suggestion for you to explore.

Hopefully, with 10 sports to help you fit and toned body will help you choose the subjects that you find suitable to start the process of achieving the dream body shape. Not only beautiful but also healthy. Do not hesitate any longer without starting any of you.

4 reasons why you need to work out (Part 2)

Here are 4 great reasons to understand that you really need to work out.

Secondly, when women are stronger and able to perform important events, we don’t think it is possible, we ask ourselves, “Wow, what can I do?” Will never have to worry about how to feel motivated again. You will always want to step up your work, do so much more to see how much better you can be accomplished.

This is a very powerful factor because regular and continuous exercise for a long time will lead to better results for your body for the next days, you will maintain Long-term results because you will be empowered, motivated for life!

3. Becoming stronger and healthier

If your goal is to burn your body fat, or just look better, you can rely on the bathroom scale to measure your success. As a result, you can almost become obsessed with numbers glaring back at you.

But something powerful happens when women drop the numbers and measurements and focus instead on weights. Striving to get stronger, it’s more likely you’ll be more worried about how much weight you can push, pull, or squats than the number you see on your bathroom scale.

For a lot of women, this is a big deal. Your opinion in your body must be based on what it can do and achieve, not in relation to gravity. When you measure success by more than what you can do instead of how much less you can weigh, you will be more, and happier.

And here’s the really great part: When you focus on empowering and perform a little bit better continuously every time you repeat the exercise, you will still achieve the amazing physique goals.

4. Proud and love yourself more

Many women want to look great, and that is not a wrong with that. But I think there’s one more important thing that we all start to love our bodies, not to care about the way they look because they just look and it doesn’t make us better. Power goal helps you love your body because of its physical ability. You do not need to wait until you improve your body fat percentage; You can be proud of your body right now.

Learn to love your body for what it can do instead of it being released. You are no longer shackled to the idea of ​​perfection, and freedom but an unbelievable feeling. So train and unleash your true power.

Top 10 sports for a fit and toned body (Part 4)

Named after American psychologist Royal H. Burgee, who invented this exercise, the exercise is a combination of squatting, sniffing and jumping. It gets the whole body moving. It is listed in the list of the most popular exercises today (Burpees, squatting, jumping and climbing).

Not only is weight loss effective, one of the most important benefits of Burpees is stamina. That is why it is used in various patience exercises of professional athletes from basketball players to football players.

7. Brazilian Jiu Jitsu

Another sport involving movement involving the whole body is Brazilian Jiu Jitsu or BJJ for short. BJJ is a martial art based on the principle of using the weight of the opponent to defeat the opponent. This course requires technique, time and leverage to defeat an opponent bigger than you.

Today, BJJ is expanded into mixed martial arts. It is also used as a personal hobby or personal exercise by so many people today. It is not only a good physical exercise but also a great brain exercise when you can explore many different positions. The amount of calories you burn depends on the intensity of your exercise. Especially, you can easily lose up to 4 kg if you practice BJJ regularly properly within 1 month.

8. Boxing

If you think exercising is boring, then you should try Boxing. It is not only a struggle and will probably help you to protect yourself in life but also help you have a more balanced, toned physique. Have you ever wondered why boxers look so balanced and muscular? That’s because Boxing is considered a fighting game focused on your vital points, legs and arms. With different boxing movements, you will feel the pain of your body clearly.

An hour of wearing gloves and throwing punches can remove about 727 calories in an hour. Boxing is not just about showing strong punches, you also learn from it a lot of things, especially it is an effective remedy for flushing with poker.

4 reasons why you need to work out (Part 1)

Here are 4 great reasons to understand that you really need to work out.

1. Exercise helps you increase your physical and mental strength

When you achieve feats of strength that you think are out of your reach like performing your first body exercises like Chin-ups or deadlifting more than your body weight, you will feel more confident. . You start exercising your own way and the things that you have been prejudiced about for bodybuilding will now not be a problem for you. As a result, many women step away from their original thoughts. Try new things and take more risks in and out of the gym.

This is why bodybuilding is so great. Pulling or pushing against the weight of an iron bar not only increases our physical strength, but also increases our mental strength and that is good. It allows women to break through self-imposed limits and explore new possibilities.

And let’s be honest: Perform a perfect set of push-ups or deadlifting 1.5 times your body weight for the first time and you will feel great.

2. To be stronger, increase your long-term training motivation

Bodybuilding is not a quick fix to building a better body for a single swimsuit season. It must be an activity that you need to maintain for the rest of your life. And in my experience, just focusing on getting stronger and improving performance has proven that long-term training is an extraordinary way to increase motivation. Here is the reason:

First, the goal of getting stronger and stronger is being motivated. As your workout revolves around adding more weight to your fitness machines, and bodybuilding equipment, you always have a specific goal for the day. The specific goal is to make a lot of conjecture and make the fitness program and other exercises more convenient.

Too many people go to the gym and work out without any defined goals, most of them mostly worry about burning as many calories as possible and reaching a certain level. high of fatigue. But that is wrong! Achieving fatigue is not a valuable goal.

But when you know that you have to do a little better than what you did last week, you will have another interesting thing ahead, tangible task is one of the things you can really measure and keep track in your workout diary.

Top 10 sports for a fit and toned body (Part 3)

Let’s continue the list of top 10 sports for a fit and toned body!

4. Climbing artificial terrain

This is a game that is very popular with young people because of its adventure and fun. As an activity there is less impact that you absolutely can made personally. However, it also has a separate category for 2 people to keep and ensure the safety of the player. Going up helps you burn about 450 calories per hour while only about 280 calories per hour if going down. You use not only the forces in your arms but also the force in your legs and back.

For a beginner, you don’t have to be an extremely strong arm. You can simply use your arms to hold and hold, but there are many techniques to divide it evenly into many other muscle groups that help maintain your energy and can burn more calories during mountain climbing. Figure.

5. Swimming

One of the best ways to burn calories and reduce excess fat without sweating is swimming. Swimming helps you burn a lot of calories. Depending on swimming techniques and different swimming styles, the amount of calories burned is different. A person who swim freely with high intensity can burn about 704 calories per hour.

Of course, it also has some difficulties with this particular type of exercise. You need a pool of large, standard, safe amounts of water to perform this exercise. And not everyone can swim and swim properly. Special note that you should not swim in low water temperature.

6. Burpees

Burpees are considered as a great exercise category for individuals individually. Doing an unbroken Burpees exercise for an hour can burn 563 calories. But of course make sure you are doing it the right way.

So how exactly should you do it? Read the next part to find out!

Should women do gym or aerobic to lose weight and keep fit? (Part 2)

Are you feeling dissatisfied with your current fitness plan? Give up the little weights and work out heavier. There is no doubt that bodybuilding is an extremely effective way to build a sexy, toned and healthy body.

So listen up. It is time to put down the small dumbbells and bring back “strength” by weight training. It’s time to add more weight with the weights and some bigger fitness machines. You’re about to discover a way to make you stronger in the gym, and that can have a huge impact on your mind and body.

Gym is more suitable for young, active women and needs to burn lots of calories. That said, the number of middle-aged sisters who come to register for the internship is not small.

Gyms often use a lot of different types of exercise machines and equipment, designed with specific functions; So you need to learn how to split the gym schedule appropriately, learn how each type of machine works as well as watch the right gym training videos.

Pay close attention to the basic diet when exercising if you do not want all efforts to pour down the river.

Benefits of aerobics

Aerobics exercises are designed to be fast and continuous, so they are not suitable for people with a history of cardiovascular disease, asthma or high blood pressure.

Aerobics is considered more suitable for middle-aged women and postpartum women.

Although the evaluation is like that, but both subjects are suitable for women of all ages, except those with a medical history should consult a doctor before practicing only.

Regardless of which method you choose, remember that you need to try hard to train hard to expect the best results.

Before the end, let’s follow the successful weight loss story column to see if you choose any method to lose weight successfully and have a sexy body! Perhaps they will be a great force for you.

Top 10 sports for a fit and toned body (Part 2)

2. Cycling

Another great way to burn energy is cycling. Cycling is an interesting activity to help you stay in shape as well as have a good shape. Unlike running when there is pressure on the knees, cycling reduces the impact on the joints with the help of a “simple mechanical machine”. There are a few factors to keep in mind if you want to burn as many calories on your bike.

You may consider the terrain. The steep hills help burn more calories or change the pace during cycling. However, you must pay attention to the parts of the bike because investing in a terrain bike to help with training is not cheap. And you can absolutely choose to cycle indoors with an exercise machine like in most gyms will be a good suggestion for you to have less time to cycle outside.

3. CrossFit

CrossFit is a genre that is becoming very popular today, attracting a large team of coaches and trainers on more than 2,000 gyms worldwide and in Vietnam because of the diverse program that ensures the fitness aspects All are taken care of. CrossFit is simply understood as a program of strength training and body conditioning based on short, high-intensity exercises.

CrossFit is characterized by exercises that are usually short – 20 ‘or less – but quite heavy, requiring great physical exertion. So CrossFit is not really for beginners. Practitioners must incorporate motion movements such as sprinting, rowing, jumping rope, climbing rope, flipping tires, weightlifting, carrying heavy objects and lots of other exercises that use the same body weight. Commonly used tools include blow barbell, barbell bar, bar beam, bar beam, bottle barbell, rubber ball and jump platform.

Although this is a great category when you can both build muscle and reduce excess fat effectively, it also has certain disadvantages. For example, to follow a CrossFit class is very expensive, especially when practicing you will inevitably get hurt because the intensity of the exercise is very heavy. Therefore, in order to find the CrossFit exercises that are suitable with the ability of the trainee, you should consult the coaches to get the appropriate exercises and diet, avoiding mistakes and injuries in practice.