Do You Jog the Right Way?

jogging correctlyJogging is one of the most popular means to lose excess fats which are the primary culprit for curves that are not in place. In fact, according to Sports and Fitness Industry Association, 29,843,000 Americans jog in 2013. The streets are not only home to fast cars but of dedicated joggers as well. Looking at it perceptively, people who jog follows a shift. There are morning joggers who take advantage of the sun. There are afternoon and evening joggers who appreciate the coolness of the environment. Also, joggers jog various distances. Some can travel miles like their cars, only at a slower pace. Others barely make it to the next street. Joggers can be categorized according to the number of hours they spend on their running shoes. Others can last for as long as 4 hours while others give up in 5 minutes.

Jogging is beneficial to health. There is no question to that. However, just like any other means to be fit, there is a ‘recipe’ to maximize the health benefits jogging can offer. This is particularly essential to know so as not to defeat the purpose of staying healthy, primarily through jogging.

So what constitutes the healthy type of jogging? Turns out, light jogging, which is equivalent to 1 to 2.4 hours a week is the most ideal recommendation for people to receive its maximum benefits. Worse, the 12-year study conducted by researchers in Copenhagen City Heart Study says that joggers who jog strenuously and those who don’t have equal chances of dying. The study compared mortality of healthy joggers and people who don’t jog but are clinically healthy. They track both groups’ jogging hours, pace, and frequency. Light joggers also had lower blood pressure and BMI than those who didn’t jog.

Most recent data shows that jogging can significantly add years to a person’s life expectancy. Actual figures reveal an additional 6.2 years and 5.6 years for men and women, respectively. Of course, not everyone can jog. It is important to ask for a physician’s advice whether jogging is permitted.

Jogging reduces the risk of cardiovascular diseases by half. Aside from this, the load jogging puts on the heart makes it efficiently pump to sustain the needs of the body. In fact, British Heart Foundation states that on an annual basis, if people are regularly jogging, 10,000 deaths caused by heart diseases could be prevented.

Aside from this, metabolism rate is faster even after hours of running. Sports scientists reports that the body starts to burn more calories as early as the first 20 minutes of jogging. If done regularly, jogging can cause regular joggers to burn 3.5 times more body fat than those who do not jog.

In pursuing the end of the road to fitness, it is important to know how to do things right. For over a decade, the popular notion was the harder and longer you jog, the faster the body will achieve a healthy state. For health and fitness enthusiasts out there, here is a piece of advice: jog wisely, not hardly.

References:

  1. SFIA – Running/Jogging Participation Report 2014
  2. Science Daily – Light jogging may be most optimal for longevity: Too much strenuous jogging may be harmful
  3. Science Daily – Regular jogging shows dramatic increase in life expectancy
  4. Mail Online – What jogging does to your body

 

Mistakes Fitness Newbies Often Do

workout_mistakesEvery beginning may be hard and unknown, but it is the goal and the persistence that keep us going. In a certain way, working-out in the gym may be both hard and intimidating. We’re paying more attention on the looks we receive rather than the exercise itself. As a result, fitness newbies make some common mistakes that not only render difficulties to their workout, but make it simply inefficient.

The motive

The first and most important error is situated out of the gym, but in our mind – the motive. The only acceptable incentive for visiting fitness would be your health and body improvement. Exercising must be done not because it’s trendy and because you need to fit in your summer clothes. Occasional workouts and healthy food regimen must be part of your lifestyle, not an end in itself. Prior purchasing a gym membership, rethink your motives for doing so. If you’re only going to do this from March to May each year, you better forget about it.

Lack of organization

Just because you’re new in something doesn’t mean you’re allowed to be unprepared. Actually, it’s the other way around. Internet is full of materials containing general information for body muscles, different exercises and food regimens. Of course, there will be a lot of things you’ll have to learn. But that applies to everything in life. Do your best to get to know the fitness basics and leave the rest to the professional trainers. “Fitnessing” is healthy, but the unreasonable exercising may cause injuries.

Shame-OFF

Being in the gym itself (voluntary) already shows that you’re willing to change for good. Forget the shame and the low self-esteem at home. You’re there to improve your lifestyle and looks, and it’s nobody’s business to judge you. And believe me; people who’re willing to do so are too busy with making selfies and posting them in the social networks. That’s why focus on your efforts and stop thinking about how you look while making push-ups.

Exercising + Nutrition

The sole purpose of working out is improving your health and figure; and here comes the “but“, but pumping in the gym like crazy and having dinners at McDonalds are two completely incompatible things. In order to get satisfying results you must put enough efforts in training, as well as eating healthy and consistently. Depriving yourself from essential nutrients or even worse, starving yourself will most likely lead to poor results rather than satisfactory ones. If you’re not sure what to include and/or exclude from your diet, consult an expert. Finding the best bcaa supplement can also add to a good exercise and nutrition regimen.

Persistency

Last but not least comes the dedication on exercising. Don’t rush yourself in the beginning. Over-training won’t bring you fast results. Conversely, serious injuries may suspend you from the gym for a long time. Once your persistency is distorted, you may not be able to restore it again. That’s why you need to start with mildly hard exercises, and gradually to adapt and intensify your workout routine.

In the long run, these “rules” will simplify and facilitate your weekly visits at the gym. As we mentioned, every beginning is hard, but it’s even harder to progress and achieve the goals. Keep in mind that working-out doesn’t only improve your looks, but similarly it will enhance your lifestyle.

Athlete’s foot

crop_outer_sectionsA condition that is estimated to affect 15% of the global population. It is persistent and causes very irritating itch.

What is it?

Athlete’s foot is a fungal infection that affects the feet, mostly at the inter-digital and sole areas. The reason behind its common name, Athlete’s foot, is that it is associated with the regular use of public baths such as gymnasiums, pools and other facilities used by athletes and other people who play sports. Its scientific name is tineapedis, Latin words that literally mean “worm in feet” (Crawford and Hollis, 2007).

How is Athlete’s foot transmitted?

It is indeed a skin infection that can be transmitted by walking without shoes on a facility that provides adequate environmental conditions for fungal growth, such as stuffy, close and wet bathrooms lacking proper maintenance and cleaning schedules.

Athlete’s foot is not something that can be transmitted exclusively in public facilities. Your private, family bathroom may also gather the mentioned environmental specifications.

In addition to walking through these dubious floors, insufficient or poor feet hygiene may substantially increase the odds of getting this fungal infection. The use of tight, non-breathable shoes together with feet not properly dried upon bathing mimic the ideal conditions for this fungus to develop.

The immunological state is also a key factor. Immuno-compromised people such as those under immuno-suppressive treatments or those carrying diseases that debilitate the immunological system (e.g. HIV positive) are more likely to develop this type of infections, as well as to acquire more severe forms. Also, it is reported that people with diabetes have higher chances of getting this infection (Al Hasanet al 2004, Bell-Syeret al 2012).

Symptoms

As mentioned, this condition affects mostly the regions of the feet that may not be dry enough, the sole and the inter-digital areas. The most common symptom reported is itch, but not a subtle one. The itch caused by this infection can be severe and intense, promoting a desperate, urgent and constant need to scratch vigorously.

This infection can be also visible, in some cases, by the appearance of lesions in the skin. The latter may characterized as reddish rashes accompanied by cracks and fissures of different degrees of intensity (Al Hasan et al 2004, Habif 2009).

What are the complications of Athlete’s foot?

If not treated properly, tineapedis can spread throughout the skin and reach the nails, where it causes a particular type of fungal infection called onychomycosis, which is typically treatment-challenging. Moreover, it may trigger the onset of opportunistic bacterial infections.

The severe itch also promotes a non-rational, too intense scratching that may delay its disappearance and further spread its lesions (Habif 2009, Elewskiet al 2012).

Prevention

  • If you are a regular visitor of public gyms of other similar places, you can easily protect yourself by always carrying any flipflop-like footwear in the bathing areas.
  • Dry your feet properly before putting on socks and shoes.
  • Use cotton socks and avoid tight shoes.
  • Maintain your own bathroom clean and ventilated.

If you think you have Athlete’s foot, consult your medical doctor and/or pharmacist to confirm diagnosis and start an appropriate treatment.

Bibliography

Al Hasan M, Fitzgerald SM, Saoudian M, Krishnaswamy G. Dermatology for the practicing allergist: Tineapedis and its complications. ClinMol Allergy. 2004 Mar 29;2(1):5.

Bell‐Syer SEM, Khan SM, Torgerson DJ. Oral treatments for fungal infections of the skin of the foot. Cochrane Database of Syst Rev. 2012, Issue 10. Art. No.: CD003584.

Crawford F, Hollis S. Topical treatments for fungal infections of the skin and nails of the foot. Cochrane Database Syst Rev. 2007 Jul 18;(3):CD001434.

Elewski BE, Hughey LC, Sobera JO, Hay R. Fungal diseases. In: Bolognia JL, Jorizzo JL, Schaffer JV, eds. Dermatology. 3rd ed. Philadelphia, Pa.: Elsevier Saunders; 2012:chap 77.

Habif TP. Clinical Dermatology: A Color Guide to Diagnosis and Therapy. 5th ed. Philadelphia, Pa.: Elsevier Mosby; 2009:chap 13.