Let’s think for a moment: how and why did we start running, what was our goal, did we think we would end up running races and marathons, did we know how much we needed to run to lose weight?
You and I, like all other runners, probably started running with the goal of losing weight while de-stressing and staying fit. But the ultimate goal for the vast majority of new runners is undoubtedly to lose weight while running.
Running is one of the cardiovascular exercises that burns the most calories. That is why many people choose it as a daily sport.
What many people don’t realize is that it’s not as simple as putting on your running shoes and running until you drop. It is a common thought among beginner runners who have just started running, but there are also more experienced runners who continue to think that the more they run the more weight they will lose, and that is not exactly the case.
A study conducted at the University of Copenhagen and published in The Journal of Sports Medicine. According to the results of the study, running five kilometers and combining it with a low-fat diet can lose more than five kilos of body fat.
Many experts claim that it is possible to lose weight by running for 40 to 45 minutes three or four days a week and maintaining the caloric deficit of the diet, that is, burning more calories than we eat. Thus, it is possible to lose between one and two kilos per week, depending on the initial weight of the runner and other health factors.
However, other published studies have also shown that runners who run at a higher speed for a few minutes and then reduce intensity for a few minutes, without stopping altogether, burn more calories than runners who run at a faster, slow, steady speed. .
Have you been told that all it takes is a few minutes on the treadmill a day to lose weight?
Let’s start by saying that the treadmill is a very simple but equally effective tool for losing weight and getting rid of extra pounds.
In fact, walking and running on the flat or even uphill are among the activities that burn the most calories and therefore trigger the weight loss process.
Walking or running activates the cardiovascular system: the heart beats faster and blood is pumped to all parts of the body: energy is spent and calories are burned.
To understand how many minutes of exercise on the treadmill per day it takes to lose weight, it must first be said that by increasing the speed of the treadmill and setting a higher incline, the exercise will be more intense, more effective and, therefore, more effective. therefore, it will consume more energy. .
With this type of physical effort, therefore, respiratory activity, cardiac activity and muscle tone will increase, with the consequence of burning more calories. Now we come to the heart of how many minutes of treadmill exercise per day is needed to lose weight.
Visible weight loss requires at least 3 workouts per week. Each workout should last a minimum of 30 minutes, but can of course be longer, up to a maximum of around 40-60 minutes.
It is undoubtedly a type of intense training, which activates the metabolism and makes the body burn excess fat. We would like to point out that this type of training should be done as gradually as possible, without forcing the pace, in order to avoid unpleasant injuries.
It is also strongly recommended to practice a small warm-up before starting the exercise: this activity will allow the body to properly prepare itself for the true ideal weight loss training.
In conclusion, we would like to point out that to promote weight loss, it is useful to combine treadmill training with a proper diet, possibly prescribed by a doctor or nutritionist.
And if you plan a few minutes of walking in this icy environment?
A new study shows that taking a walk in a winter environment can boost your self-confidence.
An international team found that spending time in a snowy environment can improve people’s perception of their own bodies. While previous studies have shown that green areas, such as parks and forests, and blue areas, such as lakes and rivers, can improve body image. The new report is one of the first to link ‘white spaces’ with body self-image.
The researchers sent 87 women in small groups to a snowy forest. The participants had an average age of 24 years. Before and after taking a walk through a snowy area in the Silesia region of Poland. Each participant completed a self-appreciation form and answered a questionnaire that aims to determine the link between nature and self-compassion. The study found that spending a short amount of time in a snowy landscape, in this case around 40 minutes, had the power to stimulate appreciation of one’s own body.
“These features of natural environments are believed to limit negative thoughts related to appearance and divert attention from an aesthetic view of the body to a greater appreciation of its functionality. the study authors write in the International Journal of Environmental Research and Public Health.
Here’s why you should opt for winter rides:
Improve your mood naturally.
Nothing can match the power of fresh air and sunlight. Both are good for morale and help to overcome the winter blues. Not to mention, this breath of fresh air will allow you to clear your mind while reducing your stress level.
Sure, we like to walk for our general well-being and fitness, but burning a few extra calories is a must. Because your body is also working to stay warm, research suggests that a walk in cold weather burns more calories. So if you’re walking to lose weight, pick up the pace and start your winter walk.
Activate your immune system.
Studies have shown that walking outside in winter can wake up your immune system and reduce inflammation. All it takes is 30 to 45 minutes of moderate aerobic activity a day to increase the number of immune system cells needed to fight off winter colds.
Get energized without caffeine.
A walk in cold weather has been shown to lead to a significant energy boost that lasts for hours after the walk. So when your eyelids start to droop in the middle of the day, ditch the beer and walk briskly.
Change your body fat percentage.
During winter, our bodies work hard to stay warm. And what helps you do that is brown fat. This study shows that prolonged exposure to colder temperatures helps convert our white fat, which causes obesity, into brown fat, which has warming and metabolism-boosting properties. This is a sports challenge we can support!
Discover a different world.
There is something about a fresh snowfall or fresh air that helps us gain a new perspective. As you go on your winter hike, watch for a change of scenery. The sound of your steps. And the creatures frolicking in their warm winter coats. You could rediscover why you love your surroundings.
Winter often gives us cleaner air. The reduction of external pollutants and allergies gives us the opportunity to breathe deeply and offer our body fresh, calming and purifying breath.
fall asleep faster.
We all know that cooler temperatures help you sleep better. In addition to walking in winter, it takes less time for the body temperature to cool down. You may notice that it is a little easier to fall asleep at the end of the day. This will allow you to spend a quieter night.
5 essential rules to clean your Gua Sha
When it comes to taking care of your Gua Sha, there are some golden rules that you should always follow. By following these tips, you can keep your Gua Sha in top condition and ensure you get the most out of this amazing tool! So what do you need to know? Read on for all the details!
Gua Sha is a traditional Chinese healing technique that involves scraping the skin with a smooth, flat tool. This practice is believed to improve circulation and promote healing. If you plan to use a Gua Sha tool, it is important to clean it properly to avoid infection. Here are the five essential rules for cleaning your Gua Sha tool:
Rinse the tool with warm water after each use.
While there are many benefits to using a Gua Sha tool, it is important to properly clean it after each use. Rinsing the tool under warm water can help remove any dirt or debris that may be stuck to it. This simple step helps prevent infection and keeps the tool clean for next time.
Use a mild soap or detergent if necessary.
This helps prevent the spread of bacteria and ensures that the tool remains in good condition. A mild soap or detergent can be used to clean the tool, and it is also important to sterilize it before each use.
Avoid the use of aggressive or abrasive chemicals.
Gua Sha tools are an essential part of Traditional Chinese Medicine and can be very effective in treating a myriad of ailments. However, it is important to take care of your Gua Sha tool to ensure that it stays in good condition. To do this, avoid using harsh or abrasive chemicals to clean it. Harsh chemicals can damage the delicate surface of the tool, and abrasives can cause scratches that can dull its appearance.
Dry the tool completely before storing it.
If you have ever used a Gua Sha tool, you know that it is important to dry it completely before storing it. Here’s why: When water remains on the tool, it can cause rust and corrosion. This not only damages the tool, but can also lead to the growth of bacteria. Also, water can make the tool brittle and break more easily. By drying your tool completely after each use, you can help extend its life and prevent potential problems.
Store the tool in a clean, dry place when not in use.
The Gua Sha tool is usually made of jade or other hard, smooth stones, and can be used on the face, neck, back, and other parts of the body. This helps prevent the spread of bacteria and ensures that the tool remains effective. It is also important to store the Gua Sha tool in a safe place where it is not at risk of being damaged or lost. With proper maintenance, a Gua Sha tool can last for many years. By following these simple guidelines, you will ensure that your Gua Sha tool remains clean and safe to use.
How to choose it well?
Gua Sha is often used to treat pain, swelling, and bruising, but it can also be used preventatively or simply to enjoy the relaxing benefits of massage. When choosing a Gua Sha tool, it is important to consider the size, shape, and material of the tool. The size should be appropriate for the area you want to treat, and the shape should be comfortable to hold and handle. The material of the tools can vary, but many people prefer soft materials like jade or rose quartz. With so many options available, choosing the right Gua Sha tool can seem daunting. However, by considering your needs and preferences, you can find a tool that will help you reap the full benefits of this age-old therapy.
These 8 golden rules must be taken into account for a serene digestion
If you’re like most people, you want to avoid bloating and feel your best. But sometimes it’s hard to know what to eat and what to avoid. These are the golden rules of the diet, laid out by a dietitian, that will help you keep your tummy happy and avoid bloating.
Eat slowly and chew your food well.
As any nutritionist will tell you, there are some benefits to chewing your food slowly and completely. When you chew your food slowly, you not only prevent bloating, but also aid in the digestion process. This is because when you chew slowly, you increase the surface area of the food, which allows digestive enzymes to break it down faster and more efficiently. Also, chewing slowly allows you to savor the flavor of your food and feel more satisfied after eating.
Avoid carbonated drinks.
The carbonation of carbonated drinks can cause bloating by trapping gas in the stomach. Upset stomach and bloating are among the top reasons people cut carbonated beverages out of their diets. Dietitian Dr. Nadia Ismail advises replacing soft drinks with water or herbal teas. She also suggests consuming natural probiotics, such as yogurt and sauerkraut, to aid digestion.
Dr. Nadia Ismail says cutting out carbonated drinks is one of the best things you can do for your health. “It’s not just the sugar they contain that’s bad for your health, it’s also the carbonation. When you drink a lot of soda, you’re essentially giving yourself a constant stomach ache. If you suffer from bloating, quitting soda is a good starting point. Try replacing them with healthier alternatives and see if that makes a difference.
Eat more fiber-rich foods.
Foods like beans, legumes, and whole grains promote circulation in the digestive system, which can help reduce bloating.
Fiber helps bulk up your stool and supports regularity, which can help decrease trapped gas. Also, high-fiber foods are often high in water content, which can help soften stool and prevent constipation. If you’re not used to eating a lot of fiber, start small and gradually increase your intake to avoid digestive upset.
Avoid foods high in fat.
Fatty foods tend to stay in the stomach longer, which can cause bloating and indigestion. Additionally, fatty foods can also lead to weight gain, which can put extra strain on the stomach and intestines, exacerbating the problem. If you’re looking to avoid bloating, focus on light, easy-to-digest meals. Simplicity is often the best solution.
Don’t eat too much at one time.
When you eat more than your stomach can comfortably hold, it stretches like a balloon and your digestive muscles have to work overtime to break down the food. This can lead to fermentation and gas production, which can cause pain, cramps, and flatulence. You may also feel lethargic and bloated. Try to eat smaller meals more frequently and take time to chew your food well. You’ll be glad you did when your stomach is comfortable and flat.
It is important to make sure you get enough exercise. Dietitian Dr. Nadia Ismail explains that “Exercise helps move gas through the intestines and also relieves stress, which can contribute to bloating. She recommends getting 30 minutes of moderate exercise each day. Additionally, she advises avoiding processed foods and drinking plenty of water. By making these simple changes, you can help prevent bloating and feel happier and healthier.
Reduce stress in your life.
When we are stressed, our bodies go into “fight or flight” mode and release hormones like cortisol. This triggers changes in our digestive system, which can lead to reduced motility and increased inflammation, two factors that can cause bloating. So if you’re looking to reduce your bloat risk, it may be worth taking a closer look at your stress levels. Taking a little time each day to relax and de-stress could make all the difference in your digestive health.
Tell your doctor about the medicines you are taking.
Did you know that the medications you take can also contribute to swelling? It is right ! Even some over the counter medications can make your stomach bloated. If you suffer from bloating, it would be a good idea to take a closer look at your medication list.
Certain types of medications can cause bloating by interfering with the digestive process. For example, antibiotics kill both the good and bad bacteria in the intestine, which can lead to indigestion. Pain relievers like ibuprofen and aspirin can also irritate the digestive tract and cause bloating. If you regularly take any of these medications, ask your doctor about alternatives that don’t upset your stomach. They may be able to prescribe another medication or suggest ways to reduce side effects.
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