5-Step Program to Running for Health and Fitness
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Posted On :
Aug-10-2009
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Article Word Count :
606
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Setting off on an exercise plan can be a difficult first step to take, a reason why many individuals to fail to stick to it. Medical specialists at the Mayo Clinic advise that people see their doctor before embarking on any exercise or weight loss plan since every person is different and may need medical treatment prior to beginning activity.
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Setting off on an exercise plan can be a difficult first step to take, a reason why many individuals to fail to stick to it. Medical specialists at the Mayo Clinic advise that people see their doctor before embarking on any exercise or weight loss plan since every person is different and may need medical treatment prior to beginning activity. Most experts also say that some cardiac conditions as well as orthopedic issues may pose dangers to persons engaging in anaerobic exercise. This includes any kind of weight bearing activities. Assuming that an individual has been cleared by their physician for exercise and weight loss, it is suggested to start slowly if their daily regimen has not previously included exercise. Beginning slowly with a moderate speed stroll for 20 -60 minutes, hinging on each person's condition, is a good beginning.
The First Weeks of Training
Walking not only increases heart rate, but it also boosts oxygen-rich blood that reaches each muscle and provides the catalyst for a faster metabolism. When getting ready for an athletic event or team sporting game, start with an hour of brisk walking (at a clip of about 4 to 4.5 MPH) for the first week with 2-minute intervals of running every 5 minutes. Weight loss is also a result of this type of interval training, as recommended by personal trainers. If an individual has a significant amount of excess pounds to lose and is experiencing aches in their feet, the problem is probably flat feet. See a foot doctor for a professional opinion and treatment before exercising again. Flat feet treatment that is addressed immediately in one's exercise plan can prevent more severe foot conditions from happening later.
The Mechanics of the Cardiovascular System
The second and third weeks of the exercise routine should be focused on increasing the body's endurance. Getting muscles the vital oxygen they require during activity results in an increased ability to exercise for longer time spans. Whether walking or running, your heart will adjust the way it pumps as it begins to meet the muscles' needs for more oxygen in the blood. The next step is to increase running intervals for weeks 4 and 5 by running for five minutes and walking for two minutes. For exercisers who are still new, maintain the activity for 30 minutes; advanced athletes should continue for up to sixty minutes. If foot discomfort starts in this time of training, make an appointment with a physician about possible plantar fascitis, a frequent ailment among athetes. These types of conditions cause swelling and ripping in the foot tendons supporting our weight. Ask the specialist about exercises for plantar fasciitis that remedy the problem. The best treatment is regular therapy including exercises for plantar fascitis.
Making Running a Permanent Part of Each Week
If you get enthusiastic and decide to go to the next level, in the final time of training for increased athletic performance, or for those who are concerned with fitness is to jog for 10 minutes and slow the pace for 1 minute. Beginners can now be considered as intermediate runners and should continue for 30-40 minutes whereas advanced-level athletes should do this for sixty minutes. Whether the goal is to lose weight or increase stamina, a running routine like this will raise the body's metabolism from the very first day. If foot pain continues to be a problem at this time and treatment has already been sought, try wearing running shoes orthotics. These products not only supply support and cushioning for superior comfort, they can avert injuries by correcting the effects of over-pronation.
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Article Source :
http://www.articleseen.com/Article_5-Step Program to Running for Health and Fitness_2319.aspx
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Author Resource :
The researchers at Footminders understand that by restoring normal foot function, you can regain your natural body balance. They have developed unique orthotics for restoring normal foot function. Footminders orthotics also prevent many common foot pain problems.
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Keywords :
flat feet, flat feet treatment, plantar fasciitis, plantar fasciitis treatment, fallen arches, pronation, overpronation, foot,
Category :
Health and Fitness
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Health and Fitness
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