If you are into running, then you have picked a great exercise. According to researchers, running can help you live longer.
Researchers looked into the running habits of over 50,000 people. What they found is that runners had a 20% mortality rate when compared to non-runners. While the research is not conclusive, it does point to something very important. Running is very beneficial.
Now, if you want to make the most out of your running, then you need to set running goals for yourself.
If you’re still at a loss as to what running goals you need to set for yourself, then here are some ideas that you can use for creating your own running goals:
- Non-Stop Running
While jogging or running slowly is okay for starters, you can take it to the next level quite easily. What you can try is to run fast without stopping for over selected distances. For example, you can start with 100 meters, and then as you get used to running that distance, you can increase the distance more and more.
- Regular Running
Even more important is for you to set a regular running schedule. You can choose to run every day or every other day. It really is up to you; the important thing is that you should stick to that schedule. Make it your goal to run every other day if that is the goal you have set. If you have committed yourself to that schedule, then you should be on the right track.
- Target Distances
You can also set goals that are based on distance. It’s easy to do that now since you can measure the distances that you have covered with your running with devices. You can start with a short distance and gradually increase it.
- Enter a Race
Sometimes it is good if you can pressure yourself into achieving more. When it comes to running, one way that you can pressure yourself is by joining a race. It does not have to be a marathon. There are plenty of races that a beginner like you can sign up for.
- Lose Weight
You can also fix a specific amount of weight that you want to lose by running. For example, you can aim to lose 10 lbs. within a six-month period. That kind of goal should be enough to inspire you to keep running.
- To Keep on Running
For some runners, just the idea of being able to run even as they grow older is goal enough. This is especially true for those who are not into competitive running.
These are just some of the goals that you can set for yourself as a runner. Pick one now so you can start improving your running.
6 Secrets of Asian Diet That You Should Try
According to the Centers for Disease Control and Prevention (CDC), the prevalence of obesity in the United States was 42.4%, and that was back in 2017~2018. That’s a very concerning piece of statistic because obesity has been linked to numerous health problems.
There are several factors to blame for the prevalence of obesity today, but one of the main reasons is the diet followed by most people. To put it simply, people are not eating healthy.
One possible solution to the obesity problem is for people to explore the Asian diet.
Secrets of the Asian Diet
Obesity is not that prevalent in Asia. In places like Japan, people tend to live very long lives. It has something to do with the diet that people follow. If you want to reap the benefits of the Asian diet for your health then here are some of its secrets that you should be aware of.
Secret # 1: Use Smaller Bowls and Plates
Don’t use large plates and bowls when you are eating. Asians mostly use smaller serving vessels for their meals, which translates to smaller portions and fewer calories. Finish what’s in your first bowl, then stop and decide if you really want to eat more.
Secret # 2: Use Less Oil
One of the reasons why the western diet is so unhealthy is because it relies too much on frying foods. While it is okay to eat fried foods from time to time, eating them on a daily basis can be a problem. The Asian diet does not rely too much on fried foods, and you should seriously consider that for your diet.
Secret # 3: Don’t Eat Until You Are Full
This is a very good practice that originated from China which can prevent you from overeating. According to this concept, you should stop eating once you feel that you are 80% full. There is some scientific truth behind this concept because the brain does not recognize right away that your stomach is already full, which is why people have a tendency to overeat.
Secret # 4: Cook Your Vegetables
Asians rarely eat raw vegetables. There are two reasons for that. The first reason is safety. Raw vegetables may have contaminants that can make you sick. Cooking them removes that possibility. Also, cooked vegetables are easier to digest than raw ones. Eating raw vegetables can slow down the metabolism of the body, which can lead to weight gain.
Secret # 5: Eat Lots of Grain
Asians love eating rice, wheat, and other types of grain. But they don’t just eat rice; they also have a wide variety of rice that they include in their diet. Each variety has its own nutritional value and you can really benefit from eating as many varieties as you can.
Secret # 6: Go for Less Meat
The western diet emphasizes meat, and while that has its benefits, too much of that can be a bad thing too. Follow the Asian diet that emphasizes grains and vegetables.
This does not mean that you only have to cook or eat Asian dishes. The idea is to follow the healthy ideas connected with the Asian diet.
6 Effective Eye-Hand Coordination Exercises
Eye-hand coordination is the ability to do things that require the use of the eyes and hand at the same time. It’s a very important aspect of fitness and health, and yet it’s not emphasized and even forgotten by some fitness experts.
Good eye-hand coordination can be useful with almost all physical activities. Like other aspects of your body, you can develop your eye-hand coordination. There are certain exercises that you can do which can help improve it.
Exercise # 1: Balloon Tossing
You will need a partner to do this exercise. You just have to inflate a balloon, and then using hands and other body parts, you need to toss it back and forth like it’s a ball. Sounds so simple and easy to do, right?
You’ll have to give this exercise a try to find out how difficult it is. The slow-moving balloon is not an easy target.
Exercise # 2: Juggling
Juggling isn’t just for clowns at birthday parties. It’s an excellent way of developing your eye-hand coordination too. It’s not as difficult as jugglers may want you to believe. With constant practice, you can become an expert juggler, but it does take a great deal of practice. But your aim is not to become a performer; you want to develop your eye-hand coordination.
Exercise # 3: Ball Tossing
For this exercise, you will also need to have a partner. It is better if you will be using a smaller ball for this exercise. All you need to do is toss the ball back and forth between you and your partner. You can vary the speed and the angles of your throw.
To make things more difficult, you can try throwing the ball from different positions. You can try throwing it while you are kneeling.
Exercise # 4: Using the Jump Rope
Jump rope drills are part of the workout for boxers and other martial artists. Jump rope drills are excellent for conditioning. What you may not realize is that it is an excellent eye-hand coordination exercise. Once you have progressed beyond jumping with your two feet, you can use variations like crisscrossing and hops.
Exercise # 5: Darts
Playing with darts and other forms of target practice can be a great way to develop coordination between your hands and your eyes. Throwing darts and managing to hit the targets can be difficult and yet the movement required is actually quite simple.
Just be warned, it can be addicting to practice hitting a target once you get started.
Exercise # 6: Dribbling
If you dribble a ball often, then this might seem so easy and simple for you. But if you are not used to it, then it can be difficult. Try dribbling a smaller ball like a tennis ball to make it even more challenging. Dribble the ball as you walk back and forth inside a room.
Keep on doing these exercises and you should notice a difference soon with your eye-hand coordination. But do not get stuck with these exercises. You should develop the rest of your body as well. Excellent eye-hand coordination will be useless.
6 Best Exercises To Do At Home
The lockdowns caused by the pandemic have made so many changes. Things that you took for granted in the past are now impossible to accomplish.
Among the things that were affected by the pandemic is the way that people work out. Many gyms were closed down. Some people became fearful of going out to jog. Many were forced to do their exercises at home.
If you are still figuring out your home workout routine, then worry no more. Here are six of the best exercises that you can do at home:
Home Exercise 1: Jumping Jacks
Jumping is the perfect home cardio exercise. Not only does it target the whole body, but it’s also very simple, and you don’t need any special equipment to do it. It can help to make your heart stronger and build your muscles at the same time.
Home Exercise 2: Plank
Plank is another simple exercise that does not require a lot of space to do. You can do it in your bedroom if you have to. It can work on your shoulder, your arms and also help to build your abdominal muscles. To do this, you just have to move in a push-up position and have your elbows bent at a right angle. Keep your weight on your forearms and hold the position for as long as you can.
Home Exercise 3: Cross Crunches
Want to give your abs a real workout, then cross crunches should be included in your routine. To do it, you need to place your body as if you are going to do sit-ups. Now try to touch your right knee with your left, left elbow and then straighten the left leg. Go to the original position and then repeat with the other side.
Home Exercise 4: Squats
Squats should be included in any workout plan. Start with standing your back straight and your feet shoulder-width apart. Bend your knees and make sure that they will stay in line with your feet.
Home Exercise 5: Push-Ups
This one should not be missing from any list of exercises that can be done at home. It is great for strengthening the muscles on your arms and your chest. You should try to increase the number of push-ups that you can.
Home Exercise 6: High Knees
This exercise can give your inner thighs and your hip a good workout. Stand straight and keep your feet should-width apart. Raise your right knee as high as you can. Repeat it with the other knee and then continue doing it while increasing the pace. Keep your arms in the same position as if you are running.
Those are just six of the exercises that you can do at home. They are all very easy to perform. So you don’t need all the specialized gym equipment. You can start doing them now if you want.
Just remember, don’t overdo it when you are working out. You need to exercise, but you have to do it in moderation. Too much exercise is just as bad as none of it.
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