Warm-up exercises are important in
performing physical activities. They elevate
the body’s temperature to prepare the
muscles for any succeeding strenuous
activity. Through warm up, your muscles will
provide enough blood and oxygen supply so
that they will contract more efficiently. You
might have physical injuries if you proceed
to vigorous activities without warming up.
Cool-down exercises, too, are important. They
gradually lower blood pressure and muscle stress
due to strenuous strength and endurance training.
Cooling down relaxes your muscles and smoothens
the flow of blood around the body to prevent
dizziness caused by inadequate blood and oxygen
supply to the brain. You have a successful cool
down when your sweat stops and heart rate drops
down to less than 100 beats per minute. Let’s see if
you still remember your past lessons.
Walking as an exercise gives a lot of benefits
in the body. It raises your heart rate to a
moderate intensity level. It’s also good for
cardiovascular development. Brisk walking
has a higher impact of losing weight through
consistent and continuous diet. But before
you will have your walking and running
exercises, it is necessary to warm up before
and cool down after each physical activity.
Running as an
Exercise
Running as an Exercise
Running are cardio exercises that are very simple to
do. This activity can help burn calories and can build
strength, among other things.
Researchers have found that people who run at least
40 miles per week have healthier hearts than those
who run 13 miles a week. Running also improves
working memory and focus.
Running is a great way to get fit and
feel better. After you started your
walking program, you can start now
running. You just have to be
reminded of the do’s and don’ts in
running and walking. Be inspired
and stay on track.
Types of Runs
1.Recovery Run A slow run that helps you recover from a
fast pace run. A longer run that is done to build muscle.
When you do the recovery run you should be able to have
a comfortable conversation
2. Base Run Short run at a normal pace not too long or too
short.
3. Long Run Long slow run that’s anything from 1 – 2 hours.
You should feel tired after the run.
4. Progression run Start slow then go to your
race pace and then end slow again.
5. Fartlek It could be a mix of jogging and
sprinting, but for beginners, it could be walking
with jogging.
6. Hill Repeats Repeat short segments of hard
uphill running. Increases your aerobic power.
7. Tempo Run Easy start and then time trial lactate
threshold, then a cool down.
8. Sprints To run shorter distances at a faster than
normal pace with multiple repeats during the
workout.
9. Interval A mixture of low-moderate and high-
intensity run.
Lifestyle and Risk Factors
Lifestyle is the way which an individual lives. It
includes the typical patterns of the individual’s usual
activities at home, school, work or community. It
also covers the big details of his life like principles,
priorities, financial management, even the smallest
details of his habits like eating, sleeping, doing
exercise, or anything related to his individual role.
Risk factors are variables in one’s lifestyle that may
lead to certain ailments. Examples of these are
genetics of heredity, age and physical composition
which likely affect your lifestyle. Human activities and
motion can also become risk factors such as sedentary
lifestyle which causes obesity; smoking which causes
lung malfunctions; alcohol intake which causes
abnormal functioning of the nervous system; and
imbalance diet which makes one more prone to
underlying diseases and health risks.
On the other hand, some variables in one’s
lifestyle can be modified in order to achieve
a healthier lifestyle. Examples are nutrition,
body mass, physical activities and other
health-related habits. These, when carefully
planned and imposed on a regular basis, will
contribute to the well-being of an
individual.
