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Not sure how to fuel? Scared that your shoes aren’t perfect? Or just worried you won’t make it in one piece? Let the running experts impart their knowledge.
Public Service Announcement: It’s London Marathon Weekend. Feeling inspired seeing all the amazing runners lace up tackle 26.2 and Googling training tips for a marathon? Well, you are at right place.
Running a marathon is no small feat. You’ll end up with black nails, Dom for days, and a totally incomparable sense of pride, accomplishment, and sheer enthusiasm. It’s like nothing else – and yes, absolutely anyone can do it (if you train).
So, where to start? It’ll depend on your fitness level — if you workout four times a week and run semi-regularly, you might want to try a different plan than someone who’s never run before.
But there are some universal marathon training tips that apply to everyone. We’ve Asked the Run Coach and Athlete johnny melorrun coach Steve VernonAnd fit personal trainer Sean Cazabo To share the fifteen most important things you need to know before your first race—including what not to do on race day (we’re looking at you, brand new running trainers or accidental alarm snooze).
Don’t miss our guides to the many benefits of running, or expert lecturers on how to run faster while you’re here.
Training Tips for a Marathon: 15 Needs to Know
If you’re thinking about running or you’ve trained for your first one, you’re probably feeling a combination of excitement, nerves, and what runners call “marnoia”—marathon paranoia, aka. A slight nagging feeling that you haven’t done enough in training.
1. First things first: Pick a plan (and stick to it)
Want to run a marathon? First, choose a training plan (there are plenty of free options at the likes of Runner’s World). At most twelve, sixteen or 20 weeks and the big day will gradually build up your body to be able to deal with the coming distance.
As Kazab points out, research has shown that those who have a specific workout plan are significantly more likely to achieve their goals. Similar to smashing up your weekly home workouts or gym classes, a running training plan will guide you through several weeks of training with expert guidance. Plus, as the instructor emphasizes, having a solid plan kicks off the decision-making process, so you have to stay focused on each session.
“There are many training plans out there that claim to be the best but, realistically, the best plan is the one you can stick to and the one that fits with your lifestyle.”
Use this: When choosing a plan, try and look at the number of sessions per week and make sure it is something you are doing know You can cling.
2. Practice Your Goal
Knowing how to run longer can seem daunting, and this is one of the most important tips. As Kazab says, without a goal, you can’t score. Whether yours is to finish – that’s an achievement in itself – or a goal for a certain amount of time – impressive too – remember not to compare yourself to others. This is your marathon, and your journey.
“Having clear, specific, measurable, and intentional goals will help you develop a clear action plan,” he explains.
Use this: Whatever your goal is, write it down and make it clear.
3. Don’t Hurry Too Much
FYI, a lot of running injuries are caused by doing too much, too quickly.
Use this: Remember to pace yourself. Whatever fitness base you’re on, build your running up gradually – our running tips for beginners feature can help.
By the time you’ve ticked off most of your miles and followed (most) of your plan, you’ll have done enough. Marathon training is a fine balance between too little and too much. Yes, rest is as important as training. Also, trusting your training is often just as important as the training itself.
4. Remember to Strength Train Too
You might assume that training for a marathon simply means running weights, right?
Wrong. “Weight training is something endurance runners often neglect but its importance for both injury prevention as well as performance improvement has been proven time and again,” Kazab explains.
Use this: Add one to two full-body strength training sessions a week – the workouts on Fiit’s Marathon Prep Collection are specially designed with runners in mind.
5. Prioritize Sleep
Sounds easy, in reality not so much. “A consistent sleep routine is one of the least likely ways to improve your recovery,” explains Kazab.
Use this: Where possible, make sure you get a good night’s sleep before all your running. The growth hormones released in your sleep are important for tissue repair and recovery, so sleeping in bed for seven to eight consecutive hours will only benefit. Wondering how you can sleep? Our guide to treating insomnia is here to help. Fitness editor Elle Head swears by her Sunrise alarm clock for optimal closed eye.
the day before the race
6. Plan in advance
One thing to keep worries away? Have a clear race plan, and also a clear post-race plan, advises Mailer.
Use this: “As well as planning the race, make sure you plan to meet with friends and family after the race,” he advises. “The finish line is often very congested—knowing where your loved ones will be after the marathon will help you get past the tough mile.”
7. Check Your Kit
Again, sounds obvious, but you’d be surprised how many people run around for safety pins or Vaseline come race day. running shoes? the inspection. gym leggings? the inspection.
Use this: “The day before the race, check the final kit,” shares Mailer. “Pin your number on your vest and make sure you haven’t forgotten anything you need on race day.”
A basic (but not comprehensive) list might include:
Melor likes to make notes on her phone a week before the marathon to make sure she’s ready.
8. Prepare yourself mentally for difficult situations
Tough patches are inevitable in a marathon—how do you deal with them (but our guide to redefining negative thoughts can help).
Shares Vernon, “These tough bits can sometimes come earlier than you think, so it’s good to think about how you’ll overcome them with positive self-talk and remind yourself of hard work and training.”
Use this: Have a clear action plan for how you’re going to overcome negative thoughts and feelings mid-race. “If you’ve done the job there’s no need to panic, so just slow down and let it pass,” advises Vernon.
9. Break Up Mileage
This is really the key. “The overall distance can be tough, so break it up with process goals,” recommends Vernon.
Use this: Whether you aim for ten miles, fifteen, twenty-five, and then distance markers for the finish – or instead focus on landmarks or where to cheer with your friends and family is up to you. “You can reward yourself by listening to some of your favorite fuel or motivational songs – anything that gives you a boost,” advises Vernon.
10. Sort Your Refueling
On the topic of refueling – make sure you check what works for you before race day. Mailer explains that you’ll need to refuel less and often—as a general rule of thumb, you’ll need at least 30 grams of carbs per hour minimum.
Use this: “If you’ve eaten well and hydrated in the first 48 hours, your glycogen stores will be optimized, but you’ll still need to drink and fuel,” he explains. Try to sip the drink at regular intervals and have some fuel in the form of a sports drink, gel or dessert at least once every hour.
Our expert-led explainers on what to eat after a workout and the best protein powder can come in handy here.
11. Eat Simple
On the topic of nutrition, don’t eat anything different in the week leading up to race day. “The last week before a marathon is not the time to make changes to your diet,” shares Mailer.
Use this: Instead, eat foods you know well. Dress up your fridge (or bag) with pots of oatmeal and basic carbs you know work for you.
12. Give Yourself Enough Time
You don’t want to scramble around pre-race like we touched on, so make sure you’re prepared.
Use this: “Get up very early on race day and give yourself enough time to go to the bathroom, eat, and get to the start line so you don’t rush,” advises Mellor.
Also note here: It’s normal not to get a good night’s sleep the night before a race. You’ll be nervous – it’s bound to happen.
13. Don’t Try Anything New
Again, you may have heard it before but would be surprised at how many people do it. “Don’t wear anything new to the marathon—this includes running shoes, gym leggings, and any other workout kit,” explains Mailer.
Use this: Select trainers that you’ve worn and broken before, advises Athlete. “Break out any new kit for a couple of weeks before running in them,” he advises. “I like to do a final dress rehearsal for two weeks, which includes running in the kit and planning the mornings for the trainers’ races.”
14. Remember to steady the first half of the race
It’s likely you’ll have a goal in mind depending on your training—make sure you don’t set too fast, as you’ll regret it in the second half of the race, shares Vernon.
Use this: “Run steady for the first half—it’s easy to walk away from the crowd with adrenaline and hear your family and friends on the road, so be smart,” he says.
15. And finally… enjoy
Because, after all, that’s what it’s about, right? “Make sure you enjoy the race,” insisted Vernon. “We all know the marathon is tough for all abilities, but you can still enjoy it by soaking in the incredible atmosphere along the way and sharing the journey with fellow competitors on the road,” he says.
Use this: Smile when you start to suffer…. It’s worth a try if it works for world marathon record holder Eliud Kipchoge, says Vernon.
What is Marathon?
Simply put, a long-distance running race of 26.2 miles or 42 km. “That’s over eight parkruns, or 105.5 laps of a running track,” explains Vernon. “Either way, it’s a long Way!”
Is it normal to feel nervous before a marathon?
short answer? Yes, explains Mailer.
“Feeling nervous pre-race is completely normal and it’s worth remembering that thousands of runners are going through exactly that,” he shares. “Nerves are good – they show you care. Remind yourself of the tough sessions you worked in and trust that you gave it your best shot. This is all you can do,” he concludes Removed.
29 Sep, 2022 | admin | No Comments
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So, is this a healthy AM option?
Every body is different, but for most, breakfast is the most important meal of the day. very studies Have found that it energizes you, helps you focus, and prepares you for the day ahead. Not sure what a healthy AM meal is? What about a banana for breakfast – a powerhouse of antioxidants, natural sugars and fiber, no?
Well, according to experts, it’s actually not one of the best breakfast options to eat first thing in the morning (despite your mom saying it back in the day). Sure, it may be the easiest piece of fruit to grab (bananas don’t require washing) but below, the pros point out that eating it on its own can actually mean a mid-morning slump. .
Note here: Healthy looks different on everyone, and what works for you may not work for the next person. You may choose to eat small meals five times a day or fast until lunch time – each to his or her own. What you eat is completely unique to you, your hunger queues, and your body.
That said, there’s been a lot of research into which foods help prevent blood sugar crashes—and much more—experts explain below. Pssst: Don’t miss our expert-led guides to a healthy breakfast or explanation on what to eat after a workout while you’re here.
So, is it healthy to eat banana for breakfast?
Given the science and current research, there’s a reason it’s always advisable to eat a balanced diet—it’s a balance of all three macronutrients, carbohydrates, fats, and proteins, FYI.
Think about it – a single banana, which is largely just carbohydrates, doesn’t cover all three macros at all, right?
as a nutritionist Michaela Mazonic Turns out, your cortisol (your stress hormone) is at its highest point of the day 30 minutes after you wake up—plus your blood sugar is most sensitive. She shares that the first thing you eat can have a huge impact on how you feel by the middle of the afternoon.
How? “Different macronutrients such as fat, protein, and carbs have different effects on blood sugar,” she continues. “A breakfast high in carbs will increase blood sugar, and even in the case of more complex carbs, such as oats, if there is no fat or protein to anchor the blood sugar response.”
This is because blood sugar greatly affects energy levels. “You only need one teaspoon of sugar in your entire body at any given time, so when you eat something that keeps you above this level, your body starts trying to get you back to that one teaspoon level.” Will,” she shares. But what goes up must come down, and the higher the spike, the less likely it is to drop—and, fun fact: This drop in blood sugar is often the culprit behind an 11 a.m. sugar craving.
Faye Townsendsports nutritionist retreat clinicAgreed, adding: “By combining these three macronutrients, you’ll have the energy to keep you going throughout the day while simultaneously keeping your hunger levels down.”
Not to mention the fact that, although bananas give you a quick burst of energy, they’re more of a snack and not enough to get you ready for the day, as a good breakfast should do. According to NHS websiteBreakfast should be anything from 300 to 600 calories (a woman’s daily recommended intake is 2000 calories – a banana is just 89).
Is there any way to avoid crashing from the accelerated energy surge? Obviously, the key is to pair it with both a protein source and some healthy fat—kicking that balanced meal box at the opening door. “Research shows that eating a balance of all three will stave off hunger pangs and give you enough energy to last through lunch,” she elaborates.
Mazzoni recommends trying:
- Chia Puddings
- eggs on toast
- avocado on toast
- Oatmeal with nuts, seeds, or protein powder.
Still stuck for ideas? Read here what five nutritionists eat for breakfast.
29 Sep, 2022 | admin | No Comments
Marie Claire enjoys the support of its audience. When you make purchases through links on our site, we may earn commissions on certain items you select.
Trust us on this.
It is not news that it is cold, the temperature is set to drop even further next week. In a word: bbrrrr,
As a result, it’s getting harder (and harder) to wake up in the morning, isn’t it? Combine the lack of sunlight with a sudden drop in temperature and the fact that you’ve been hit by a train despite sleeping for eight hours, and the cozy charm of your duvet becomes all the more appealing, even. that also help you with sunrise alarm clock.
That’s where, as a health editor, I thought I’d remind you that the NHS website advises you to start taking vitamin D supplements as the days get shorter.
According to NHS doctors, vitamin D is important for helping your body regulate both calcium and phosphate levels, which in turn maintain the health of your bone, teeth and muscles.
Keen to beat the winter blues? Keep sliding While you’re here don’t miss our guide to vitamin D recipes, vitamin D foods, and the link between vitamin D and the coronavirus.
how much vitamin d should be taken per day?
In the UK, you are advised to supplement vitamin D from late September to late March, because during this period, we are unable to get enough vitamin D from sunlight.
According to the NHS website, you need ten micrograms of vitamin D a day. This applies to any child over the age of one year and to all adults living in the UK. Babies under one year old need 8.5 micrograms daily.
The amount specified by international units on your supplement packaging? FYI, ten micrograms of vitamin D equals 40 IU.
Vitamin D3 1000 IU 25ug 120 Tablets – £8.79 | holland and barreto
pay attention: Sometimes the amount of vitamin D is shown on the bottle as International Units (IU). FYI, ten micrograms of vitamin D equals 400 IU.
Basically, keeping your mind and body well during winters, as per the government guidelines, does A vitamin D supplement is required. Just make sure it’s in the right amount, and check with your doctor if you’re taking other supplements.
Vitamin D Overdose Warning
Wondering If You Can Take Too Much Vitamin D? Short answer: yes, you can, as new research british medical journal highlighted.
It is on the rise and is linked to a wide range of potentially serious health issues, they share.
Called “hypervitaminosis D,” the doctors who conducted the study say it refers to supplementing with too much vitamin D and feeling later:
- peptic ulcers
- high blood pressure, and more.
“This case report further highlights the potential toxicity of supplements that are considered largely safe unless taken in unsafe amounts or in unsafe combinations,” they conclude.
While this is not something to immediately emphasize, it is something to keep in mind, warn doctors in the journal. The main thing is to make sure you’re not supplementing too much vitamin D, and in addition, check with your doctor if you’re taking other supplements along with it.
28 Sep, 2022 | admin | No Comments
*adds to basket*
Yes, the cost of living crisis is quite real right now. Many are cutting corners to save costs as the months turn cold and sadly, new figures show that the first thing women need to do to cut costs is to cancel their gym memberships.
We all know movement is absolutely vital to boosting your mental health and everyday wellbeing, so have been searching the internet for good deals for you, everything from free home workouts to free exercise. provide the material.
So you can imagine our excitement, then, when we saw this Lululemon dupe doing the rounds on TikTok. It’s cut in a similar design to the athleisure giant’s Swiftly long-sleeved T-shirt, but retails for about a third of the price (the Amazon option is £20, while Lulu’s Swiftly retails for £68).
Do we have your attention yet? We thought we could.
MathCat Seamless Workout Shirts for Women – £20.88 | heroine
Reviews on the above tee are positive – with over 800 reviews and an average rating of 4.4 out of 5, most women who buy the tee are happy with their purchase.
That said, one user, Joe, commented, pointing out some key differences in the design: “I’m a Lulu snob, but I was looking for something else because a new fast isn’t in the budget right now. Wouldn’t say it’s a fast cheat because the fabric is thicker, less breathable, and the thumb holes are too small.”
“I’m usually a size 6-8 in a Lulu top and I ordered a big one in this. It’s small and tight fitting so I definitely recommend a size up. Good quality shirt for the price, though. “
my take? If you workout a lot, it’s worth a try – at £20, it’s an absolute steal and it looks like a great fit too.
When you have a little more budget to play with, I’d recommend investing in a few items of gym kit—the long-sleeved tee for the winter months is one of them. Top tip: Keep your eye on the Lululemon “We’ve made too many” section of the website for less items if their full-priced items are unavailable to you. This way, you are getting high-quality items at a low price.
Swiftly Tech Long Sleeve Shirt 2.0 – £68.00 | lululemon
I have a gray Lulu’s fast long-sleeved t-shirt – I’ve had it from around 2018 – and maintain that it still smells, feels, and looks as good as new . It’s really rare to find a long-sleeved running top that doesn’t retain a funky smell after a few washes—the Swiftly is one of them, so it’s definitely worth the investment.
28 Sep, 2022 | admin | No Comments
what do you reckon?
Gwyneth Paltrow is a health icon, isn’t she? Founder of wellness brand Goop, which had its own Netflix show, sex, love and goop Over the past year, she’s long been vocal about sexual wellness (we’re looking at you, vaginal candles), self love, and building a healthy lifestyle that works for you and your body.
A fan of Tracy Anderson’s workouts, meditation, and infrared sauna sessions, she is always open about her health and encourages fans to take responsibility for their own well-being.
This week, talking to the trend For his Now Serving series — where he asks a celebrity to share his favorite dish — he shares his favorite Gwyneth Paltrow breakfast staple.
his choice? A nutrient-dense frittata that she nicknames her “lovers breakfast frittata.” It’s called as much, as she explains, since she first started making it while dating her husband, Brad Falchuk.
She shares: “When we were dating, we started the tradition of cooking her breakfast every Saturday morning. I would come up with all these really creative breakfasts. It was something I put time into planning every week. I called him boyfriend breakfast.”
Frittata are a powerhouse of nutrients and this one packs a punch. Her recipe includes farmers market eggs, turkey bacon, potatoes, spinach, caramelized onions, and ghee.
She also has a GopGlow Morning Skin Pouch — a blend of vitamin D and more — a supplement she swears by daily for glowing skin.
Still not sure what makes a healthy breakfast? When talking to four qualified experts and scouring the latest research for the piece, they all confirmed the same thing — that a balance of all three macronutrients, i.e. protein, healthy fats and carbs, is the best way to prepare you. way. Day. Why? Because this combination keeps you full for longer, your energy levels are higher, and your blood sugar remains stable.
Stuck for healthy breakfast ideas? Help out with our round-up—and while you’re here, don’t miss our favorite tried-and-tested celebrity workouts.
Now, the question: Will you be having a Gwyneth Paltrow breakfast frittata this weekend? I definitely will..
Starting from as low as £15.99.
By now, you’ve probably guessed that, as a health editor, I love to workout. It makes my mind feel good and my body feels strong.
That said, working in the wrong kit Waste, It distracts you from work, can be uncomfortable, and can even lower your confidence. I would know – I once ran a 37 ultra marathon in the wrong shoes and yes, it was brutal physically and mentally. Ever been in a high-intensity interval training session where your leggings drop down, sag at the buttocks, or sag at the knees? Then you’ll know what I’m talking about.
I bought you my guide to the best gym leggings of all time and so on, editing beautiful gym leggings, patterned gym leggings and high waist gym leggings. next? The only gym leggings with pockets that I’d really rate – because a surprisingly high percentage of the designs currently on offer will hold your phone/keys/bank card while you’re standing, but they’ll have to come in handy when you move. Launch rockets into traffic.
So why is having a pocket so important? Whether you’re a runner or a gym-goer, there’s always somewhere handy to store your essentials. If you’ve never tried a pair, trust me on this one—they’re a game-changer.
All tested by me, associate chief, health editor here Marie Claire UK, I run marathons for fun and test workout kits for a living, yes, I’m quite fussy about what kits I feature. Know that any leggings, sports bras or running shorts you see on this site come with my personal approval. Keep scrolling – and keep sweating.
You’ve probably seen loads of edits to the best leggings, but you probably haven’t seen many where every single item is individually tested by an internal team.
This is where our work comes in. We make an active effort to make sure we’re not recommending you wellness products that we haven’t tried ourselves. Read our guide to learn more about how we test.
What did I see while testing?
What we saw — aka, what qualifies below to rank as the best gym leggings with pockets?
Well, the most important thing for me was a. The leggings themselves were flattering, sweat-wicking, and supportive, and b. that pocket really Work, In other words, they were big enough to hold my essentials and nothing fell when I ran or walked.
In addition, I considered the following:
- Did they fit properly? Aka, did they sag, shrivel, or fall down?
- Did they sweat and support me through my workouts?
- Did they wash off or smell good after a few uses?
- How many pockets were there and did they hold your luggage?
- Were there one, two, three essentials, or more in the pocket?
- Were they good value for money and worth the price tag?
Gym Leggings With Pockets: Your £££. worth only 6
Power Gym Leggings – £80 | sweaty betty
If you’ve seen these power leggings, it’s for good reason. They’re SB’s go-to legging design and sweat-wick and support like a dream. I’ve had mine for a few years now and love that they have not one, but two pockets—one on your left thigh and the other at the base of your back, which has a zipper, to boot. This means you can carry your phone, cards, and keys with you comfortably – I can even squeeze my headphone case when I use them.
Go Move High Waist Gym Leggings – £27.50 | M / s
Similar to the SB Design, the Go Move leggings from M&S have a pocket on your left thigh and a zippered option down your back. I wrote the Go Move Standalone review for a reason – M&S carries some of the best budget gym kits on the market, and these leggings are no different. That said, when I’ve tested, I’ve found that leggings from brands like SB or Lulu tend to keep their quality longer (they don’t smell or smell bad after a few washes).
Wonder Train High-Rise with Tight Pockets – £118 | lululemon
Thoughts when testing Lululemon Wonder Train trunks? I get publicity. They have not one, not two, but three pockets—a hidden pocket in the waistband that holds your cards and keys, and a drop-in pocket on the thigh that fits your phone. They feel like butter yet don’t leave you sweat stains and are soft to touch yet keep your phone and keys in place. Mine still look the same three years, showing they are worth the investment.
Fitness Leggings with Phone Pocket – £15.99 | decathlon
These gym leggings from Decathlon prove that workout gear doesn’t have to cost earth. While testing, I found them comfortable and thought they washed well enough considering the price tag. Plus, the pocket helps with my phone during a five-mile run home. Take note, though: They only have one pocket, which sits on your left thigh. You can fit a phone and maybe a card, but not much else.
Cloud Pocket Leggings in Sage – £55 | pocket sport
I am a big fan of Pocket Sport. They’re the first leggings brand I’ve ever found that managed to design bright, fun colors that don’t leave you with a crotch sweat patch (true story). Plus, they’re comfortable, never budge thanks to the innovative waistband grip, and have a phone-sized pocket on both thighs (which also holds things like cards, keys, and more). One thing I did notice when testing: Small items are more likely to fly off, as pockets don’t zip, but if you make sure they’re filled with other items (a card and a phone, for example) Unlike a card), they are less likely to move.
Lightspeed 8/8 Leggings in Black – £98 | LNDR
Last but by no means least, meet the LNDR lightspeed design – and yes, you’ll feel blazing fast while running in them. When I tested, I loved working in them. I found them to be lightweight, breathable, and also with lots of pocket space. According to the Cloud Pocket Sport design, there is one pocket on each thigh.
Why am I the most qualified to test-drive leggings in this piece?
good question Well, other than the fact that I’m the health editor over here Marie Claire UKI’m a Keen Runner (Fun Fact: Runner love gym leggings with pockets). I’ve run seven marathons and countless stretches in my time, running the London Marathon last year in a Boston qualifying time of 3 hours and 26 minutes.
I started my career. was in women’s Health Magazine and The Running Channel. So yes, it’s safe to say that I enjoy working out so really know what to look for in a good piece of kit.
Blake Lively shared the first pictures of her baby bump on Instagram.
She addressed the paparazzi in her caption, sharing that she only shared the images so that the press would leave her alone to get the first photo of her bump at the door of her house.
Wanting to take control of the story, Lively said: “Here are pictures of me pregnant in real life, so 11 people are waiting outside my house [unicorn] Watching will leave me alone. You scare me and my kids.”
She confirmed that she was expecting her fourth child last week.
Calling out the photographers, she reflected on how much of an invasion of her privacy it was to wait at her door to take pictures of the paparazzi.
In the carousel of images, she also shared cute photos of herself and husband Ryan Reynolds, as well as an image of her and her longtime best friend Taylor Swift.
She has slammed the press before. Back in 2021, he called daily mail australia and accused him of stalking, harassing and intimidating her and her three children.
he is also called I! news To share photos of your children without consent. She said: “It’s very disturbing. I have personally shared with you that these people chase and harass my kids. And you’re still posting.”
“You said you’d stop. You promised me personally. It’s not accidental compliments. It’s you, too, exploiting very young children. Please. Erase. Please. Some parents are okay with that.” We are. No.”
She’s always been adamant that she doesn’t want images of her kids to be shared online without her consent—an understandable and natural request from a mom who’s line of work means she stays in the public eye.
Concluding her recent post, she said: “Thank you everyone for all the love and respect and for unfollowing accounts and publications sharing photos of children,” she concluded in her caption. “You have all the power against them. And thanks to the media, who have a ‘no kids policy’. You all make a difference. More love!”
We’re with Lively on this one — it’s not okay to pressure media celebrities into sharing images of their bodies or their children purely for traffic purposes.
Here’s hoping Lively is speaking up as she stops the paparazzi from acting so brazenly in the future.
Time to give your muscles some love.
I don’t know about you, but exercising to cool down is one of my favorite parts of my sweat sessions. After working hard on a glute workout or sifting through my go-to yoga poses, I like to take time to chill, breathe, and celebrate what my body has just done.
While it may seem like prime time to lay starfish on the floor and breathe after breaking a sweat, it’s a general fact that there are several moves that will better serve your body (and help you say goodbye, muscle mass) in the long run. Will say goodbye to the delay. Sore).
Or is it? As with warm-up exercises, it’s long been thought that preparing your muscles and cooling down your body after exercise is the key to injury prevention and more, but interestingly, a significant amount of research doesn’t really help. Cool down has not been found to reduce DOM, improve muscle fatigue, or boost performance. Plenty of studies indicate that cool down exercises can sometimes be a waste of time – currently, there is little evidence that they do anything.
To make the decision settled forever, we’ve asked some of the best experts in the business for their opinions. Whether you’re on running, gym workouts or yoga classes, keep scrolling and see what Holly Grant, award-winning Pilates instructor and founder pilates pt and Sarah Lindsay, founder of roar fitnessThinking.
Your Guide to Cooling Exercises – So, Are They Worth It?
First things first – what exactly Is A cool exercise? Grant explains that the cool down is usually a series of movements designed to bring your body back to a pre-exercise level. Understood, isn’t it? What you do will generally depend on what workout you’ve just done – for example, after a long walk, the cool-down exercise is a short slow jog or a brisk-paced walk So that the intensity of your muscles can be reduced gradually. Slowly and in stages.
That said, some cool down movements (more on that in more) are universal.
5 benefits of cool down exercise
According to trainers, there are some benefits to cooling down after the session.
- gradually lowers your heart rate to pre-exercise levels
- promotes relaxation
- Reduces chances of muscle stiffness
- Gives you time to reflect on your workout
- Boosts recovery.
The main purpose of cooling down is to gradually bring your heart rate and respiratory rate back down, which is important because there is always “the potential risk of dizziness or nausea that can occur if you do not cool down,” shares Grant. Is. If you simply stop walking at the end of a workout, this can cause blood to pool in the legs and increase the chances of lightheadedness, nausea and possibly varicose veins.
Lindsey also points out that cooling down can help you get the most out of the training you do and will also mean that you are able to perform at a higher level in your next training session.
In general, this is also the perfect time to restate and reflect on your workouts. You can note the PB or plan what you want to work on next time, use this as a time to give yourself a good pat on the back. (Read our guide to meditation benefits and breath-taking training here).
If you’re willing to incorporate the cool down for the purposes above, Lindsay has some tips for you. Keep the purpose of the sport in mind – to slowly bring your heart rate up to a resting state and bring new blood to the working muscles. “It improves recovery and reduces stiffness and pain”, she adds.
Use this: She says that static stretches—that is, stretches where you’re standing—are simple and easy-to-do cool-down exercises because your muscles are already warmer and more flexible. She ends her workouts with moves like hip flexor, glute or spine stretches—some of her favorites—”encouraging flexibility and promoting good range of motion in the joints,” she shares.
Are Cool Down Exercises Really Important?
That said, Grant indicates that there is little evidence to actually show a link between positive markers, such as DOMS, muscle soreness, performance and so on – and cool down.
“I personally feel they are an important way to end a workout, but that’s my personal preference,” she explains. “From a safety standpoint (Grant works with many antenatal clients), I think the cool down provides an opportunity to check that the client is feeling fine, not feeling dizzy, and getting on with the rest of their day. ready to do.”
how can i cool down? your guide
Good question – as it will vary from person to person and session to session.
Grant explains that, as with any aerobic activity calming down, it’s important to try to reduce the intensity gradually until you’re in control of your breathing, your heart rate back to some sort of “normal.” and you feel ready to stop. For example, if you’ve just done some weight training, it might be a good idea to do a few bodyweight moves before stretching.
Lindsey says it can be beneficial to do some cardio to end the session. “A cool down that includes a few minutes of a traditional type of cardio would be good — think jogging, brisk walking, cycling, rowing or skipping. Do whatever you enjoy and have to entrust,” she explains. .
8 cool exercises and stretches to try after your next workout
Keep scrolling for some cool down exercises to try.
1. Child’s Pose
Yoga mudra is a very simple and universal way to calm down. Taking deep breaths in Child’s Pose will help you relax almost immediately (plus it’s also a good resting position if the workout becomes too much).
One. Start on all fours, and take a deep breath and spread your knees wide while your big toes are touching.
b. Keeping your lower back on your heels, extend your arms above your head. Inhale and exhale, slowly and deeply until your breathing returns to its pre-exercise rate.
2. Hip Flexor Stretch
Another great post-workout stretch is a hip flexor stretch, more commonly known as kneeling.
One. Begin by kneeling on the mat to stretch the hips and glutes. Bend your left leg in front of you and your right knee on the floor.
b. Keeping your core tight, push your hips forward. Hold for 30 seconds, and repeat on each leg. There is always the option of doing a little stretch at a time.
3. Pigeon Pose
Another great hip opening cool down stretch? Pagon Pose. New to the game? Our guide to yoga for beginners will help.
One. Start all around. Bring your right knee towards your right wrist. You should feel a stretch in the outer hip but there should be no discomfort.
b. Slide your other leg back and place both hands on the floor in front of you. You can enjoy this stretch by straightening your torso or near the floor.
4. Shoulder Stretch
You can stand or sit for it, whichever you prefer.
One. From standing or sitting, lift your left elbow, keeping the arm close to your spine or neck.
b. Take your right hand and press gently on the left elbow to extend the left arm further down your spine, deepening the stretch. Pause for 30 seconds and repeat on the opposite side.
5. Quad Stretch
A great move for a leg-focused workout, cross training, or after a running session.
One. Start with both feet on the floor and stand shoulder-width apart.
b. Bend your left knee down and hold it with both hands, a stretch should be felt in the front of your left leg. Hold for 30 seconds and repeat with the right leg.
6. Cat Cow Spine Stretch
This is one of Lindsay’s favorite cool down moves. It stretches your abdominal and back muscles and is important for reducing body tension and tension.
One. Start all around. Your palms should be widely spread, your wrists under your shoulders and your knees directly under your hips.
b. Extend through your head to enter table top position. Roll your shoulders away from your ears and pull the navel in toward the spine. Remember to enjoy the stretch and breathe.
7. Glute Stretch
Because, believe it or not, your glutes are worked during almost every workout, from high-intensity interval training to Reformer Pilates.
One. Begin by extending both legs in front of you on the floor.
b. Then, cross one ankle over the opposite knee, placing your hands on the outside of your thigh.
8. Jog or Walk
Interested in trying a less stable cooling? As above, a light jog or walk will do the trick. “As with essentially any aerobic activity cooling down, try to gradually reduce the intensity until you’re in control of your breathing, your heart rate feels back to some sort of “normal” and You feel ready to stop,” recommends Grant.
If you’re running, PT recommends a slow walk for one to two minutes, then a brisk walk for one to two minutes, then a slow walk for one to two minutes.
If you’re spinning or using a cross trainer, try to decrease your intensity and speed by 50% every one to two minutes until you’re at a stop.
21 Sep, 2022 | admin | No Comments
Struggling to wake up in these chilly mornings? We have what you need…
is anyone else starting really Hate the sound of their iPhone alarm? We don’t know about you, but it’s almost always guaranteed to wake us up in a bad mood. Plus, when we go to turn it off, it ends up checking our notifications and finding ourselves in an Instagram hole without our morning coffee. If only there was a way to wake up naturally. Well, as it turns out, there is. Say hello to sunrise alarm clocks.
You may have seen these futuristic-looking clocks roaming the internet and wondering what on earth they are, but don’t worry – we have a full idea of how they could change your morning for the better Huh.
That’s right, we’ve rounded up our favorite sunrise alarm clocks for you to shop. Whether you’re looking for a luxury alarm clock or one that blends seamlessly into your bedside table, all the information you need is in this handy round-up. Here Marie ClaireWe’re all about getting a good night’s sleep, so we’ve rounded up our best silk pillowcases to enhance your beauty look, too. If you’ve asked yourself how can I get better sleep or how to treat insomnia, we’ve asked the experts for their top tips, too.
How does Sunrise Alarm Clock work?
The clue is actually in the name. A sunrise alarm clock will give off a natural looking light that gradually gets brighter over time. It’s designed to help you wake up more naturally than a sudden call. Natural light also encourages your body to start producing serotonin, which will instantly boost your mood, and will stop producing melatonin (also known as the sleep hormone) so you feel more refreshed. .
These alarm clocks can also help if you struggle with SAD (it’s seasonal affective disorder, FYI). according to NHS, SAD is often associated with less exposure to sunlight during shorter autumn and winter days. Not only will your alarm clock’s natural light stimulate lighter mornings, but you can keep it lit throughout the day to help you through the dark months of winter.
One of our favorite perks? Using a sunrise alarm clock means we don’t find ourselves scrolling through social media when we wake up.
Are Sunrise Alarm Clocks Worth It?
They may be more of an investment, but a sunrise alarm clock can be a form of mental health aid to get your morning off to a good start.
Not all sunrise alarm clocks are necessarily expensive. If you don’t want all the extra add-ons, like soothing meditation or multiple lighting settings, you can find some amazing options at incredible prices.
8 best sunrise alarm clocks to shop now:
Need some more inspiration at the gym or want to switch up your routine? The best warm up exercises are…
Looking for the best warm up exercises? News flash: You’re in the right place. While half-hearted stretching or school PE lessons may come to mind, there are fun, dynamic ways to actually warm up your muscles, whether you’re a pro athlete or a workout novice, important for a whole host of reasons, From preventing injury to enhancing performance.
Picture the scene, then: You have your best gym leggings on and you’re ready to break through one of your favorite gym workouts. But now your mind is completely blank that which warm up exercise to start.
That’s where this article comes in. We’ve asked the experts for their take on which warm-up exercises affect everyone, plus whether they’re really as important as everyone else believes—and you might be surprised. Keep scrolling for advice from a personal trainer Elin Ursche And jane buddingtonpersonal trainer and level 3 hatha yoga teacher, who work in both puregym,
Warm Up Exercises: Your Complete Guide
What are warm up exercises and how long should they take?
Taking it back to basics, we’ll start with a definition. Warm-up exercises are a series of pre-workout activities to prepare your body for exercise. The best part? They really only need to last for five to ten minutes for you to reap the benefits.
You can make the warm-up routine your own—that is, you can pick and choose which of the moves you prefer (there’s no one-stretch-fits-all) from the moves suggested at the bottom of this page. ). As Ursche says, “The best warm-up exercise is the one you enjoy doing, because you’re more likely to stick with it than another that you don’t like”.
He adds: “As long as you have a form of stretching in your routine to target the muscles you’re exercising, paired with a heart-boosting activity, you’ll find yourself in a solid warm-up. get it.”
Are warm ups important?
Short answer: Yes. “Warm-up is essential to reach optimum performance,” reveals Ursche. He also shares that they are very useful for preventing injury, as mentioned above, that keeps you from working out.
research since 2007 Supports this, as it states that “warming up and stretching produce the most positive results in preventing injuries.” So besides injury prevention – where else are they important?
Well, it’s great to include mobility exercises in the warm up because it “helps lubricate the joints, while low-intensity aerobic activity will elevate the heart rate,” Ursche adds.
Buddington tells us that warming up is important because it is “beneficial in increasing blood flow, ensuring that oxygen is supplied to your muscles and gradually increasing your heart rate which puts a strain on your heart.” lowers it.”
“In addition to preparing your body for aerobic or anaerobic activities, the warm-up will also help you focus, which is an essential part of getting the most out of a training session,” says Ursche.
If you need any other reason to add to the list, a 2015 review found that “a dynamic warm-up can boost strength, power and overall performance.”
What happens if I don’t warm up?
good question While both PT experts stress the importance of warm ups, we want to know: are they necessary, and what happens if you skip the warm up?
Buddington reveals that skipping a warm up can increase the stress on the cardiovascular system. a recent study found that among those who did not warm up before exercising on a treadmill, 70% had abnormal ECG readings. “This is due to insufficient oxygen supplied to the heart – essentially, their hearts were not prepared to perform at the high rates required for intense exercise.”
If they warmed up, they would prepare their bodies for intense workouts. So, what types of warm-up exercises do you do, and should they vary depending on your workout of choice? Another yes (we’ll explain the different warm up types below). As Buddington explains, “Static stretches have actually been proven to negatively affect performance and reduce muscle strength.”
However, she adds that it’s not all bad – static stretch Doing Improve flexibility, so they’re not totally worth moving around. a 2018 Study found that stretching improves blood flow, and that “this improved circulation helps muscles recover.” We like it.
What is the difference between dynamic and static warm up exercises?
A traditional approach to warming up is, of course, stretching, aka a static warm up. It literally means that you are standing still while stretching.
Dynamic stretching is a more modern approach to warm up that takes the form of dynamic stretching – an active, movement-focused warm up that may not sound exciting but it certainly is.
Need more explanation about the difference between old and new? Simply put, “dynamic stretches” are controlled movements that “safely target specific muscle groups, ligaments, and soft tissue prior to the demands of exercise or activity.” Buddington explains.
Whereas, static stretches are “usually held in one position for a period of between 15 and 45 seconds,” Urscher tells us, think calf stretches or cat cow stretches.
Incorporating static stretches is a great way to increase range of motion, as it involves “moving a joint as far as it can go and keeping it in that position for a certain amount of time.” Remember, though not for very long.
But Ursche cautions against doing static stretches extensively. Holding the stretch for anywhere between 10 and 90 seconds is recommended, because, as noted above, longer periods within a warm-up have been shown to be counterproductive.
Now that you know more about the pros and cons of working out, here are some example videos to help you start it from home or at the gym.
10 Best Warm Ups to Do Pre-Workout
Two of our experts share their top ten warm up exercises to choose from before your next workout, plus Ursarch explains Why? They are good warm up exercises.
1. Arm Circle
“This exercise helps to improve mobility and flexibility in the shoulders to help prepare the shoulder muscles and joints for physical activity.”
2. Downward Dog to Runner Lunge
“This exercise stretches and strengthens the muscles of the legs, hips, hamstrings, quadriceps and back, but it also engages the upper body, helping you mobilize the wrists and shoulders.” There are a few others in the video below that can be tried out there as well.
3. Forward Leg Swing
A great warm up exercise to warm up and stretch the hip joint and muscles. It is also good for your hamstrings. Start slowly and work your way up to a full range of motion.
4. Cat Cow Stretch
Increase your overall mobility with this stretch. Before starting your workout, breathe in and out while gently warming up your spine to prevent back pain and release tension.
5. Cross Trainer
“The cross trainer is an efficient way to warm up. The movement goes through all the major joints, and it will mobilize all the joints within a single exercise. The intensity should be easy to moderate, and the key is to push your feet up and down hard. It’s a good exercise to engage both hands and feet rather than grabbing the handles. Alternating pushing with pulling is a great exercise to fully engage your upper body.”
6. Jumping Jacks
“A great way to mobilize your legs and shoulders and prepare them for exercise, but they can also be a very efficient heart enhancer.” If you have any knee problems, it is not recommended.
7. Hamstring Mobility + Thoracic Rotation
“This exercise allows you to fully engage the legs and core. Thoracic rotation can help to open up the chest, improve breathing, and reduce stiffness and pain in surrounding joints.
It can be perfect to do before squats as it helps with depth but also activates the upper body. In the case of barbell squats, a full body warmup can make a huge difference in your performance because your core and arms will stabilize the barbell across your shoulders. ,
8, squat floor touch
“The squat will fully organize your leg and help prepare you for your leg session. Touching the floor is one way to check if you’ve gone deep enough when you squat.”
9. Overhead Stretch
“The upper stretch helps to release the stiff shoulders on your upper body, but it also targets the chest, forearms, or triceps somewhat.”
Start by placing your fingers above your head. Then, turn your palms upward as you push your arms back and up. Pause for 5-10 seconds, then relax and repeat. easy.
10. March on the spot
“This exercise is good for mobility, stamina, and coordination. It’s an efficient cardiovascular booster as well as helps you improve your balance.”
Happy Warm Up – Next Stop? Time to smash the gym workout of your choice.