When giving running advice to beginners, one of the questions they ask is how many miles to run. In reality, whether you’re a beginner or a seasoned pro, all runners, or those considering taking up running, ask themselves, “How many miles a week should I run?” “.
This response is surprisingly low, according to new research, at least if you want to get the most health benefits from running. Weak how? The number even surprised me!
How many kilometers a week should I run to improve my health?
Based on a review of studies, just eight to nine miles a week can have noticeable health benefits. You have read correctly. Running just a mile a day five or six days a week, or even two miles every other day, can dramatically improve your health. That’s less than an hour a week for most people, even beginners, at their cardio.
Studies published in PubMed since 2000 that included at least 500 runners and a five-year follow-up examined the relationship between running and health, focusing on cardiovascular disease and all-cause mortality. What the researchers found was shocking in a good way. Runners who ran five to 10 miles a week weighed less and had a lower risk of obesity than people who ran less than five miles a week or not at all.
And that’s not all. Non-runners were more likely to suffer from high blood pressure, cholesterol problems, diabetes, stroke, arthritis, and some forms of cancer. That means this little trip can naturally lower blood pressure, lower cholesterol, and more.
Can we run too much?
What’s more, the data suggests there may even be a maximum number of miles, as vigorous running for more than an hour a day may slightly increase the risk of heart problems, as well as running-related injuries and disabilities. If you’re an avid runner and now wondering if you’re running too much, don’t change your routine just yet. If you want to be faster and more competitive, you can keep increasing your mileage. The key is to know your body and monitor your health and watch out for common running injuries as well as overtraining. For example, IT band syndrome is a common injury in runners that results from overtraining and poor form. By cutting back on your miles and getting more rest, and focusing on form instead of distance, you can heal and prevent that knee pain, which can really interfere with your workouts. If you start to develop heart complications or are frequently injured, it’s a sign that you may be running too much, and this new research clearly shows that you can still achieve remarkable health benefits by cutting back on your mileage.
The other part of the current equation
While this information is good news, there is no question that running alone will not bring you optimal health. Why ? Cardiovascular exercises like running do not allow your body to burn fat or build muscle through resistance training.
This is because while cardio is great for your heart and burns calories during exercise, the fat-burning benefits stop at the end of your run. Conversely, when you build lean muscle, you continue to burn calories and fat throughout the day, even if you don’t exercise. This is called the afterburn effect.
A study published in the Journal of Exercise Science showed that afterburn is associated with increased metabolism due to the thermic effect of activity, regardless of your current fitness level, and some experts believe this may lead to a 10-fold increase in metabolism. % in calorie expenditure for the day after just 20 minutes of high-intensity exercise.
To activate the afterburn effect by increasing your muscle mass, you can incorporate shorter and more intense workouts, such as HIIT sessions and burst training, which is the #1 exercise to burn abdominal fat quickly.
Final Thoughts on Running
When considering the question “How many kilometers per week should I run?” It’s truly amazing to hear that just running five or nine miles a week can bring an incredible number of health benefits. But maybe it shouldn’t be so shocking.
With everything we know today about the need to rest between workouts, muscle recovery, and not overdoing it, the “less is more” movement is taking hold. No, it doesn’t necessarily mean exercising less. It’s about working certain muscle groups for less time and doing shorter workouts, instead of changing your routine to incorporate all types of exercise. This means a mix of cardio/aerobic exercise and resistance exercise and, of course, rest. Add to that a healthy diet, and you’re on your way to the best health possible. So if you’re thinking about running or worried about not hitting the miles, remember this study: Starting at eight or nine miles, you can make a real difference in your appearance and well-being.
All you need to know !
Plantar warts are caused by a virus and can be incredibly painful. Although these unsightly growths can take a while to go away, there are preventative measures you can take to reduce your chances of developing them, as well as treatments to get rid of them once they appear. This article will cover the causes and symptoms of plantar warts, the treatment options available, and prevention tips everyone should follow!
Plantar wart: Quesaco?
A plantar wart is a type of wart that grows on the bottom or ball of the foot. It usually presents as small raised bumps that are often painful when pressure is applied to them, such as when walking or standing. Some people may also experience itching, burning, and/or tenderness around the wart.
The bumps may have blackheads, which are actually small blood vessels. Plantar warts can be solitary or in groups and can appear anywhere on the foot, but are most commonly found on weight-bearing areas such as the heel and ball of the foot.
Where do they come from?
Plantar warts are caused by the human papillomavirus (HPV). HPV is a group of more than 150 related viruses. Certain types of HPV cause warts on different parts of the body, including the hands, feet, and genitals. Other types are associated with cancers of the cervix, vulva, vagina, penis, and anus.
The HPV virus is transmitted by direct contact with an infected person or object. For many people, contact with public surfaces like swimming pools, locker rooms, and showers can be an easy way to contract HPV and develop a plantar wart. Other factors can increase the risk of developing a plantar wart, such as having minor lesions on the skin or nails, walking barefoot in damp public places, weakened immunity from health conditions such as diabetes, and having had another type of wart before.
How to recognize them?
To help you recognize if you have a plantar wart, look for areas of hard skin on your feet that feel lumpy or spongy when you press on them. On closer inspection, these lesions may show small black dots on their surface, caused by clotted blood vessels. You may also experience some pain when standing or walking due to the inflammation surrounding the presence of the wart.
In some cases, there may also be redness or discoloration around the area. It’s important to note that other types of foot lesions, such as corns or corns, can resemble plantar warts. Therefore, it is important to have them examined by a medical professional before trying any home remedies or self-treatment methods.
How to prevent them?
Plantar warts can be prevented by taking specific precautions when walking barefoot. As far as possible :
- Avoid going barefoot in public places like swimming pools, locker rooms, and saunas.
- Always wear a pair of shower shoes or sandals in these areas to protect your feet from any possible sources of infection.
- Be sure to keep your feet clean and dry at all times.
- Wash them daily with soap and water and make sure they are completely dry before putting on socks or shoes.
It’s important to regularly inspect your feet for signs of plantar warts or other foot problems so you can quickly treat them if needed.
In addition to following good hygiene practices, vaccinations can also help prevent plantar warts.
HPV (human papillomavirus) vaccines have been shown to reduce the risk of developing certain types of warts, including plantar warts. Therefore, people should talk to their health care provider about getting the HPV vaccine if it is recommended.
And if you have any, limit the spread.
Finally, another way to prevent plantar warts is not to scratch existing ones on your feet or hands, as this can spread the virus from one area of the body to another and increase the risk of developing more warts than before. It is also important to wear gloves when coming into contact with another person’s wart, so as not to transmit the virus by direct contact with the skin of an infected person.
In general, adopting good hygiene habits, avoiding public places without wearing protective footwear and, if possible, getting vaccinated are essential measures to protect against plantar warts.
What are the treatment options?
Topical medications often contain salicylic acid or other agents that help soften the wart so your doctor can scrape it off. Salicylic acid is available without a prescription; however, if you are treating a large area with multiple warts, you may need to ask your doctor to prescribe a stronger medication.
Liquid nitrogen freezing treatments (cryotherapy) can also be used to destroy warts and are usually done in a doctor’s office every few weeks until the wart is gone.
Lasers can also be used to treat plantar warts and this procedure is often done by a dermatologist who specializes in laser therapy. Laser treatments can target specific areas with greater precision while causing minimal damage to surrounding skin tissue.
Surgery is another option, but it should generally only be considered when other methods have failed or when there are several large, deep warts that cannot be treated with other types of treatments. The main goal of any surgery is to remove all visible parts of the wart and prevent its recurrence.
Finally, a combined approach may involve the use of two or more different treatment methods together, such as freezing followed by the application of topical medication or vice versa. These combination therapies may offer better results than individual approaches due to the greater efficacy and duration of suppression of potential recurrences associated with each individual treatment option.
A centenarian impresses us with her wrinkle-free skin and reveals her beauty secret
At the age of 100, the unknown has seen it all: two world wars and many social changes, but her essence remains an eternal flower. Despite his advanced age and years spent in the sun, he retains an unchanging beauty that is remarkable to discover. She’s not ready to let wrinkles interfere with her zest for life; That’s why this centenarian proudly shares her daily beauty routine, carefully crafted through trial and error over time, from effective home remedies to skincare products suitable for mature skin. Read on if you’re curious about what contributes to the success of this woman’s anti-aging approach!
This video on TikTok has garnered 3 million views.
The fitness influencer julia ritz He made quite an impression on TikTok with his now-viral video posted last October where he gave the floor to his grandmother. Her 100-year-old grandmother’s secret to looking so young and beautiful is a simple and inexpensive skincare routine made with just two ingredients that she reveals step by step. It comes as no surprise to her that the video has been viewed over 3 million times, leading many to believe that her beauty secrets are worth hearing from her. What is most interesting to netizens is not only the fact that Julia and her grandmother’s advice is practical, but also that it is easily accessible to anyone who wants skin advice from a centenarian.
A single-ingredient mask + a natural toner + a gentle massage = an anti-aging trio for pennies.
Julia Ritz shows in the video the application of her grandmother’s beauty ritual step by step: First start by washing your face. Once her skin is clean, she sprays on rose water and lets it dry naturally.
Then the honey is applied as a nourishing mask. A simple yet effective product that is packed with antioxidants, vitamins and minerals. She applies it in a thin layer to her face before beginning to massage her skin from bottom to top.
Using gentle pressure and patting motions, Julia massages her face until all areas are covered. This improves blood circulation and reduces wrinkles thanks to better skin elasticity, according to her grandmother. While the mask is in place, she should let it rest for half an hour (or 20 minutes maximum if she’s in a hurry).
Finally, finish this beauty ritual by applying a moisturizer that helps lock in moisture and provides an extra layer of protection against environmental damage.
Thanks to her simple but effective beauty ritual, Julia has skin that is more radiant and smoother than ever! Like her grandmother!
Rose water, 100% honey mask and massage: what will we get?
All of these ingredients have various benefits for the skin. Rose water is a natural cleanser that helps reduce swelling and redness on the skin, while also having anti-inflammatory properties. It can help soothe irritation, balance the skin’s pH, prevent wrinkles and dark spots, and even reduce acne breakouts.
Honey is known for its antibacterial properties that help fight blemishes, while it’s also loaded with antioxidants that help protect skin from environmental stressors like pollution or sun damage. Honey can also help to naturally soften and hydrate the skin without clogging the pores or making it oily.
Finally, massaging the face is an effective way to stimulate circulation to the skin, making it look healthier and more luminous. Massages are also known to reduce puffiness around the eyes, while providing a feeling of relaxation thanks to its anti-stress effects. All of these treatments combined can be an effective way to keep your skin healthy and fresh! Your turn now!!
6 innovative ideas for your eye health
From games to more hands-on methods, medicine and technology have made inroads into the world of eye care. Whether you have vision problems or are simply trying to stay ahead of your eye health, there are many ways to proactively improve your vision with today’s cutting-edge innovations. In this article, we’ll explore six innovative ways to improve your eyesight. Keep reading!
Pink glasses for migraine:
This innovative method to help reduce the effects of migraines is a revolutionary avenue for those who suffer from ophthalmic migraines and photophobia. For those feeling the debilitating effects of migraines and vision problems, the promise of light rose-tinted glasses that help neutralize bright lights that can trigger migraine episodes can provide much-needed relief.
Getting these special glasses is also easier: you just have to ask your optician for them. There are pre-assembled mounts available, or you can use clips to fit onto your existing mounts. No prescription needed! However, it is recommended to speak to an ophthalmologist before using them to make sure they are right for you.
Blue light blocking glasses:
These glasses help protect your eyes from harmful blue light emitted by digital screens like phones and computers. This type of artificial light has been linked to poor sleep quality, headaches, and general fatigue due to its ability to suppress melatonin secretion in the body. A hormone responsible for regulating our sleep and wake cycles.
Blue light blocking glasses block some of this high-energy visible light before it reaches the eyes, providing relief for those suffering from symptoms caused by overexposure to artificial blue light.
Therapeutic video games:
Games specifically designed to improve vision are becoming increasingly popular with people of all ages, including children whose vision may deteriorate due to nearsightedness or other conditions. These games take the form of visual tests that test players’ acuity by asking them to identify different shapes and colors on the screen at different levels of difficulty. This type of game has been shown to help strengthen visual processing skills while providing entertainment!
Essilor® Stellest lenses are the latest achievement in innovative eyewear technology. These lenses have been designed to slow the progression of myopia in children when worn constantly for 12 hours a day. What’s even more remarkable is that compared to standard lenses available on the market today, Stellest lenses have been shown to reduce myopia progression at an average rate of 67%. Making it a practical option for parents looking to invest in their children’s eye health and longevity. Especially children from 8 to 12 years old (age in which the progression of myopia is greatest).
This technique involves taking frequent breaks from any activity that involves near vision (such as reading or using a computer). Rest for 20 seconds and focus your eyes on an object 20 feet away every 20 minutes during the day (for example, looking out the window). By giving your eyes regular breaks like this, you give them time to relax and refocus, reducing the strain caused by prolonged close-up work activities that can affect concentration in the short term, as well as vision health in the long term. .
Eye yoga is an increasingly popular way to improve eyesight without resorting to corrective lenses. By strengthening the eye muscles, increasing blood flow, and improving coordination and concentration, these exercises can make a difference in the long run. Even if you think you don’t need glasses or contacts, practicing these simple exercises can help keep your vision sharp and clear.
Depending on the objectives and needs of each one, you can practice them once a day or several times a week. But no matter how often you practice them, taking the time to do eye yoga can help you preserve your natural ability to see clearly.
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