Working out in today’s world is not just a choice but a necessity for maintaining a healthy body with a healthy mind. With growing desk jobs, easy mobility and help available, we have to infuse regular workouts with our daily routines. From yoga to pilates, from cross-fit to weight training, from zumba to aerobics, there are numerous workouts to choose from to achieve a fitness goal. Yet there is one workout that supersedes all others for its ease, cost effectiveness and benefits- Running. It is natural, free, with tremendous health benefits and social benefits too, one just needs to start slow and progress into it.
Running has been one of the most popular workouts since ages and it comes to naturally to all of us, even animals. While there are techniques to learn if you want to run farther and faster, basic running requires no special learning. This is on of the prime benefits of running. One can start from now and run as much as comfortable. Brisk walking and jogging are general predecessors of running and are recommended for gradual conditioning of the muscles. Running can be done anywhere around us- from tracks in parks to building compounds. This also saves time and cost in the longer run as we skip commutes to gyms, training studios along with the associated fees. Good pair of shoes and comfortable clothing are the basic requirements for running while an app to track statistics and music are good add-ons.
Among other benefits of running, highly counted is the sheer pleasure of working on the physical and mental health at the same time. Running is a great cardiovascular workout, as is widely known, but it also improves the mental state by providing a feeling of liberation and achieving something totally on your own. The feel good factor that comes with running provides a rush to continue the workout and keep improving. Physical benefits of running include building strong leg muscles, strengthening immune system, increasing stamina and stability, lowering blood pressure and overall weight loss. These benefits also boost confidence as a runner begins to feel energised inside and look spectacular on the outside.
There are bound to be injuries if one is not careful while running. Trying to run too fast too soon, not warming up enough, avoiding stretches, not resting properly- all these negligences can lead to injuries. But if you are a regular and careful runner, the recovery time for injuries also reduces as your bone density and joint strength improve vastly with running.
The reason of running being one of the most popular workouts also lies in its development as a culture. Marathons, running events and groups are being organised almost in every city which gives runners time to bond over common interest and build a network of supporters. Every activity that can bring people together without discretion develops into a culture that more and more people wish to imbibe. Running is that one beneficial culture that everyone can easily adopt.
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Engaging in regular physical activity can increase your energy levels. This is true even in people with persistent fatigue and those suffering from serious illnesses.
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Interestingly, high-impact exercise, such as gymnastics or running, or odd-impact sports, such as soccer and basketball, have been shown to promote a higher bone density than non-impact sports like swimming and cycling
Assemble each meal out of a protein source, a fat source and low-carb vegetables. This will put you in the 20–50 gram carb range and significantly lower your hunger levels.
Eat soluble fiber may reduce fat, especially in the belly area
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At-home workouts are a great way to fit exercise into your life, no gym travel time required. But while squeezing in the occasional workout in your living room is great, if you want to stick with a consistent routine, having an actual program to follow can help keep you accountable and make sure you’re getting the results you want out of the time you’re putting in.
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Squeeze the towel or block as you raise your butt toward the celing
Single-Leg Deadlift
“Deadlifts are one of the best exercises for working the back of your body, including your glutes, hamstrings, and back,” says Jacquelyn Brennan, C.S.C.S., a personal trainer and co-founder of Mindfuel Wellness in Chicago. (FYI: That’s all part of your very important posterior chain.) Plus, since deadlifts work so many muscles at once, they save you a whole lot of time performing single isolation moves. Performing this exercise on one leg also adds a bonus balance challenge.
Grab a pair of dumbbells and stand on your left foot.
Keeping core engaged and chest up during the entire movement, lift your right foot behind you and bend your knee so your right lower leg is parallel to the floor.
Bend forward at your hips, and slowly lower your body as far as you can.
Pause, then push your body back to the starting position. As you come up, think about using your glutes to push your hips forward instead of lifting from your back.
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Bridge
Bridges are not only one of the best exercises for a sculpted butt, but they will also help keep your back healthy and pain-free. (FYI: Glute bridges and hip thrusts are not the same thing.)
Lie face-up on the floor with knees bent and your feet flat on the floor.
Raise hips so your body forms a straight line from your shoulders to your knees.
Pause in the up position, then lower your body back to the starting position.
Do 20 reps.
Triceps Extension
Triceps kickbacks (and their best exercise cousin skull crushers), are stellar at zoning in on triceps, sure, but they also hit your traps, which many women overlook, says Brennan. And apart from balancing out your biceps and keeping your arms strong, hitting your traps and triceps will also make your arms look amazing. Try this with light weights and high reps, or if you prefer, step up to a weight you can do with good form for 10 to 15 reps. (Related: When to Use Light vs. Heavy Weights)
Start in lunge position, holding 2 to 3-pound dumbbells, with back heel on the ground.
Lean over your front bent knee as your lift your arm straight up by your side, top of the weight facing the ceiling.
Lift and lower the weight about an inch. Switch sides and repeat.
Do 30 reps per side.
Push-Up
A perfect-form push-up challenges the entire body (especially your chest) while burning some calories since it’s like a moving plank. This is one of the best exercises because it trains your body in a functional movement pattern, helping improve your performance in other exercises at the gym as well as in daily life.
Start on all fours and place your hands on the floor so that they’re slightly wider than and in line with your shoulders, feet close together.
Keeping hips lifted and core braced the entire time, lower your body until your chest nearly touches the floor and then push yourself back to the starting position.
Do 15 reps.
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Glutes: Hip Raise
The benefit: It targets the muscles of your rear end, which can help make your belly flatter. The reason: When your glutes are weak—as they are in most women—the top of your pelvis tilts forward. This not only places stress on your lower back, but it causes your tummy to stick out—even if you don’t have an ounce of fat. Your fix: the hip raise.
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Abs: Mountain Climber with Hands on Swiss Ball
The benefit: It’s one of the simplest, yet most effective ways to tighten your tummy. In fact, you’ll barely have to move a muscle.