Supplements for runners are becoming more and more popular & element of supporting endurance effort. This is because long and exhausting workouts disrupt homeostasis, i.e. the body’s natural balance, and lead to mental strain. Check which preparations to use in order to increase the effectiveness of running training and whether it is worth reaching for them.
Supplements for runners are becoming for some an essential element of supporting endurance effort. Depending on the runner’s needs, there are BCAA tablets , thermogenics , carbohydrates, vitamin and mineral preparations or drinks supplementing glycogen with proteins on the market. However, not all trainees should take the same preparations. The type of supplements taken depends on the intensity of exercise and its frequency.
In that case, what dietary supplements should a long-distance runner take to improve fitness, and what kind of a recreational jogger or just wanting to lose weight?
Table of Contents
- Dietary supplements for short-distance runners
- Dietary supplements for long-distance runners
- Supplements for runners who want to lose weight
Dietary supplements for short-distance runners
According to specialists, people who run only 2-3 times a week for 20-30 minutes do not need to take supplements. It is enough that 1-2 hours before starting training provide the body, in a small amount, with complex carbohydrates with a low glycemic index , which will be the main source of energy for the body while running, and proteins (e.g. in the form of rice on milk with strawberries).
If you choose to do 20-minute fasting runs before breakfast, you also don’t need runner supplements.
During the run, mineral water is enough, but – what is very important – characterized by a high content of the most valuable bioelements for an athlete: magnesium and calcium, because even during light exercise, the body loses significant amounts of minerals with sweat. The appropriate dose of these two elements will stabilize the level of calcium phosphate and prevent bone demineralization, as well as strengthen them and allow them to withstand the training load.
Low-fat Weight Loss Dinner Recipes for Weeknights
Dinner is one of those meals which have to be lookout when losing your weight. In this article, we have mention weight loss dinner recipes that wouldn’t take much time to cook. All of them are pack with well-lit constituents. It would help you to avoid overeating and sleep with a weighed down digestion. When we talk about its presentation, you can present them in printed display boxes. These boxes are not only versatile, but also ideal for displaying and presentation.
Sweet Potato Fries
If you want to take fish and chips to the next level, then this recipe is best for you. The delicious fish is best from the fried ones. Additionally, it would be healthy and cook quickly.
Italian Pork Chops
When it comes to the well-curved meal, it is the best recipe that is pack with meat and veggies. In this recipe, pork chops can prepare in the oven quickly.
Salmon and Asparagus
If you are looking for the no-add-ons recipe, then you should check it out. All you have to cut the asparagus melt the butter and your oven would do the rest. Food display boxes are great to display food items and snack foods.
Mix Vegetable Salad
If you want to have a fat-free and low-calorie meal, then salad would be your first choice. This salad is a mixture of colors, hues, and flavors. It will fill your stomach without the addition of extra fat.
This dish is filled with good fats like Omega-3, but without any extra calories. Fish is a perfect option for a low-calorie dinner. It is full of coconut milk flavor.
Celery is health-benefiting and comes with fat-burning stuff. This soup is made with the celery broth. It is the perfect combination of vegetables, which make it full of wellness.
If you are Italian food lovers, then this dish would satisfy your cravings. This pasta is made with veggies like broccoli and will taste divine.
This dish is pack with lots of veggies and crunchiness. This healthy dish is perfect for those people who want to lose their weight fast. You just need to stir-fry them with little oil and add herbs and spices in it. This low-calorie dish will cover up your appetite.
Baked Carrot Fries
These fries are not actually fried. They are made of carrots and pack up with the vital nutrients and no fat. They wouldn’t only help indigestion, but also leading to eliminate fat from the body.Sleek and minimal display boxes would be the best option to petition the audience.
Mango Ice Cream
Dinner leads up to desserts craving. Weight loss is not all about killing your sweet cravings. This Mango Ice Cream sugar-free dessert will be a comfort companion of your weight loss journey.
Here’s another sweet treat to satiate your sweet tooth. This low-calorie treat is prepared with health-giving tofu, fruits, and honey, which is not only low in fat content but also flushes out toxins from the body.
Push-ups – how to do the correct push-ups for the chest and biceps?
Push-ups are a great exercise for the chest, which additionally affects the biceps and stabilizing muscles. It is important to do the push-ups correctly, keeping the spine’s curvature neutral – only then will this exercise bring the desired results. Find out how to do push-ups and what muscles are working during push-ups.
Push-ups work on the chest and biceps, sculpting and increasing muscle volume. This is one of the oldest exercises without equipment that is definitely worth doing. Although push-ups are a bit forgotten by modern training methods, their undoubted advantages will make you return to doing them after reading this article. You will also do it better and technically correct. Thanks to the push-ups, you will strengthen the stabilizing muscles, pectoral muscles, biceps and learn how to work with your own body weight.
Learn how to do the correct push-ups so that your chest and arm muscles are working effectively .
Table of Contents:
- How to do push-ups – technique
- What muscles work when doing push-ups
- Exercises preparing for push-ups
- Types of push-ups
- The effects of doing push-ups
How to do push-ups – technique
- Starting position
The position to be taken for the push-up is apparently well-known to everyone – it is palm supports or a high board . However, there are a few important points to pay close attention to.
- The key elements of the starting position
The hands should be placed slightly wider than the line of the shoulder girdle . The toes in the classic version should be directed parallel to the body , feet together. The starting position should take into account the tension of the buttocks and the leveling of the natural curvature of the lumbar spine . To do this, slightly tuck the pelvis under you. The tension of the buttocks along with pulling the navel as if we would like to touch the spine with it helps people who do not yet know how to control their body. Pull off the shoulder blades and keep the head neutral. We are not looking straight ahead, but at the floor.
- Push-up movement
Always maintain the original body position during the movement. The movement of lowering down is performed slowly with the inhalation , the movement of the exit up, depending on the type of training, also slowly or dynamically with the exhalation. In the classic version of the push-up, the elbows are kept at an angle of 45 degrees from the body . Such their arrangement increases the safety of shoulder rotators.
What muscles work when doing push-ups?
We perform push-ups primarily as an exercise for the chest muscles. The truth is, however, that as a compound exercise, it involves many more muscles. First, it forces us to tension all spine stabilizers. We also strongly engage the buttocks , triceps and the shoulder girdle. Depending on the type of pump, we will activate different muscle fibers to varying degrees. It is worth considering the introduction of several types of push-ups in your training.
The most common mistakes made when doing push-ups:
- Leading your elbows sideways– this error may result in a shoulder injury.
- Lowering torso not low enough, which reduces the effects of push-ups.
- Elbows not fully extendedwhen rising.
- Head set too low– the neck is to be an extension of the spine.
- Keeping the hips too low or too high– the silhouette should form one line.
- Rounded back– shoulder blades should be drawn together.
Exercises preparing for push-ups
If you are unable to do a single push-up, you should first strengthen your core, i.e. stabilizing muscles, e.g. by plank exercises . It is ideal to keep the starting position to the pump for a specified period of time.
Below are examples of other exercises that should be included in a person preparing to do a full push-up.
- Pumps on the platform
In order to strengthen the arms and chest muscles, it is worth doing push-ups on a platform. The higher we place our hands from the ground, the easier our work will be. However, you should keep all the elements of the starting position at all times, i.e. pulled shoulder blades, tense abdomen and tucked pelvis.
- Women’s pumps
The next step will be to perform what are known as women’s push-ups. The movement is exactly the same as during a normal push-up, but the body is not on the feet, but on the knees. It is worth noting that the most common mistake when performing this version of the exercise is leaving the pelvis pushed up. The body is supposed to form straight lines at all times, which means that the movement is done by lowering all the weight down, not just the upper body.
- Push-ups against the wall
For people with very poor physical condition, push-ups at the wall will be a good way to strengthen the body. During their performance, the same rules apply as for the standard exercise. The goal, however, is to force the body to maximum tension. We lower the weight of the body to the wall very slowly, we push ourselves away from it as if we wanted to move the entire wall. This means that we need to tighten all muscle fibers as much as possible.
Poles at home – do we exercise 150 minutes a week?
Despite nationwide quarantine and closed sports and recreational facilities, Poles do not give up physical activity and exercise at home, therefore online training is gaining popularity. The MultiSport data show that we currently most often use strengthening training and activities dedicated to whole families. Interestingly, the time of isolation also helps to build healthy habits and makes us more willing to care for a proper diet.
Due to the coronavirus epidemic, under the regulation of the Minister of Health, sports facilities in Poland have been closed until further notice. Thus, physical activity from fitness clubs and gyms has moved straight home, thanks to the increasingly popular online training, which has been introduced by many sports facilities and fitness networks. What forms of movement are Poles most likely to use in the current situation? The MultiSport program decided to analyze the activity of its users at home.
The collected data show that nearly 37 percent of people choose online training to strengthen their muscles, 25 percent use training sessions dedicated to joint activity with children, and 22 percent exercise to improve the body’s efficiency – says Dr. Adam Waszkowski, director of the analysis department of Benefit Systems, the company which is the creator of the MultiSport program.
Movement for a better form of body and mind
As experts emphasize, physical activity during an epidemic not only supports the body, but can also positively affect the mind overwhelmed by a sudden change in lifestyle.
The disturbed balance between personal and professional life, physical and social isolation, a sense of lack of influence, as well as limited entertainment and pleasure, put the mind under a lot of pressure. It is worth defusing it constructively, e.g. by trying to maintain a substitute for the current routine. It may be a good idea to make a daily schedule that will help you differentiate between work and relaxation. If exercise is a natural form of spending time for us, it is worth continuing it also during preventive isolation or quarantine, if our health allows us to do so. A good solution is also looking for new opportunities and interests. If we did not feel comfortable trying new sports activities offline, today we can do it in the comfort of our apartment. Importantthat we adapt to this new situation and take care of our body and mind constructively at that time, and movement is a very good tool for that – says Mateusz Banaszkiewicz, health psychologist.
According to the MultiSport Index 2019 survey, physical activity is part of the daily routine for 19 percent of Poles over 15 who exercise at least 5 times a week. 64 percent of Polish residents use traffic at least once a month. The declarations of the respondents show that physical activity is for them primarily a way to support health and improve well-being.
It is not surprising that currently online training, such as yoga or Pilates, supporting relaxation and correct posture, is especially popular among 16 percent of Poles undertaking physical activity at home.
Exercise stimulates the body’s production of dopamine and endorphins, the so-called ‘happiness’ hormones. What’s more, regular movement also has a positive effect on the work of the brain – it stimulates, among others, memory, concentration and creativity. Support for mental performance may be particularly important during the currently changing working conditions – i.e. during the so-called home office. Exercise can also help counter the effects of prolonged sitting. It is worth remembering because civilization diseases, including those resulting from lack of exercise, will not wait for the pandemic to end, adds the health psychologist.
During preventive isolation, the World Health Organization recommends taking 150 minutes of moderate or 75 minutes of vigorous physical activity a week.
Healthy habits and diet
An interesting observation resulting from the analysis of MultiSport data is the increased involvement of Poles in the area of building healthy habits and their care for the diet during an epidemic.
In addition to online training, MultiSport program users can take advantage of monthly challenges that support, for example, the reduction of harmful eating habits. In March 2020, these educational materials enjoyed twice as much interest as in February – emphasizes Adam Waszkowski. – On the other hand, in the last two weeks of March, i.e. during the nationwide quarantine, users downloaded twice as many individualized diet plans than during the first two weeks of March. This means that when we spend more time at home, or when we prepare home-made meals more often, we are more likely to care for their quality and appropriate adaptation to the needs of our body.
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