Showing posts with label running. Show all posts
Showing posts with label running. Show all posts

Friday, 10 April 2015

Good long distance runners have better reproductive fitness

Distance runners, you sexy things.
MYLES GOUGH
Long distance running isn't just good for your physique. If you're a man, and you're fast over long distances, you might just have a healthier sex drive and better reproductive fitness, a new study suggests.
Biologists at the University of Cambridge in the UK were interested in how endurance running might have been beneficial to male hunters in early human societies, and whether this trait still held any value to reproductive success.
In a study looking at half-marathon runners, the team determined that the best performers were likely exposed to higher levels of testosterone in their mother's blood before birth. In men, this hormone exposure has previously been linked to stronger sex drives, higher sperm counts, and better cardiovascular fitness, the researchers say.
Following the 2013 Robin Hood half-marathon in Nottingham, England, the team photocopied the hands of 542 race finishers, including 439 men and 103 women. They were looking for differences in the length of the runners' index and ring fingers, something known as the 2D:4D ratio.
Previous studies have shown that people who are exposed to greater levels of testosterone in the womb have a longer ring finger - or fourth digit - compared to their index finger - the second digit.
The researchers found a positive correlation between the 2D:4D ratio and race timing, meaning the fastest runners tended to have longer ring fingers, a marker of more 'masculine' hands. This correlation doesn't necessarily imply that higher prenatal testosterone exposure leads to improved running abilities, but it's an interesting takeaway. 
And while this correlation was true for both male and female athletes, the results for men were more pronounced. On average, the 10 percent of men with a lower 2D:4D ratio - that is, a longer ring finger - completed the race 24 minutes and 33 seconds faster than the 10 percent of men with the highest 2D:4D ratio.
For the female participants, the difference was just under 12 minutes.
The results, which were published in the journal PLOS ONE, suggest that the skills associated with endurance running could be the result of prenatal testosterone exposure, and might act as a reliable signal for reproductive potential.
"The observation that endurance running ability is connected to reproductive potential in men suggests that women in our hunter-gatherer past were able to observe running as a signal for a good breeding partner," said lead author and evolutionary biologist, Danny Longman, in a press release.
As the authors point out, "the hunting of mid-sized animals using hunting technologies such as spears favours a method of disadvantaging or weakening the animal before approaching for the kill."
As such, many successful hunters would have needed to rely on a technique known as persistence hunting, where they chased prey to the point of exhaustion, often during the hottest part of the day.
"This technique has been observed in the Kalahari in Africa, and the Tarahumara tribe of Northern Mexico, who have been reported chasing deer until they collapse before strangling them by hand," the researchers write.
Naturally, endurance running would have been a desirable trait, necessary to secure vital food resources. And apparently, the best runners are still being rewarded.
http://www.sciencealert.com

Friday, 3 April 2015

Brazilian Butt Cardio Workout: Boost Your Butt With Cardio!

Cardio is often forgotten when it comes to toning and shaping the body. However, resistance training doesn’t have a monopoly on muscle building and toning. The right cardio workout will not only burn calories, but will build muscle too, especially the gluteal muscles! Why only work on shaping you butt with resistance training, if you can also target it with cardio? Combining a cardio and resistance training workout (check out the other half of the Brazilian Butt Workout) that targets your butt will ensure maximum results and fast!
To work your butt muscles, while you’re doing cardio, do the following:

RUNNING/ WALKING

If you want to burn calories, increase your cardiovascular endurance and tone your butt, add hills to your workout routine. Running/ walking on an incline targets the glutes and the hamstrings. Therefore, increase the incline if you’re using the treadmill or if you’re exercising outdoors go for hilly terrain. 
If you’re running/ walking outdoors you can also add some intervals during which you run/ walk sideways. This will work your butt from a different angle. Walking sideways really works your gluteus medius (side butt muscle) and other hip muscles, helping to shape your butt. Walking sideways also requires substantial coordination, which means your all your butt muscles have work incredibly hard to perform this unusual movement. If you’re working out on the treadmill try the butt-boosting treadmill workout below.
Stick your butt out when you’re exercising on the elliptical machine and push down on your heel. This will target your butt, outer thigh and hamstring muscles and lessen the work done by the front of thighs (quadriceps). Also, ramp up the resistance and stick to pedalling forwards (read more about how to use the elliptical to work different areas of your body). This will fire up the glute muscles. Try the butt-shaping elliptical workout below.
Brazilian Butt Lift Cardio Workout

BIKE

The recumbent bike will do little to work your glutes. Instead head for an upright bike at the gym or cycle outdoors. Ramp up the incline on the stationary bike or choose a hilly terrain if your cycling outdoors. This will target your glutes and hamstrings.

STAIRMASTER

Position yourself so that you’re leaning forward a little, bending from the waist. Also, take big steps and if you exercise handsfree. If you don’t hold onto the handlebars, it will work your glute muscles harder as they have to also work to stabilize you.
BEFORE YOU START
RPE (rate of perceived exertion), is a scale that allows you to gauge how hard you’re exercising based on a scale of 1 to 10, with 1 being little effort and 10 being maximum effort.
Make sure that you are fit enough to do this workout and if you have any pre-existing medical conditions clear it with your doctor.HIIT style workouts are incredibly effective, but intense! If you find it too challenging (e.g. especially towards the end) just adapt it and improve as you go along. Aim to do the workout 2 – 3 times a week on non-consecutive days. 

BUTT-BOOSTING TREADMILL WORKOUT

The following treadmill workout is challenging. It is an HIIT (high intensity interval training) type workout, and essentially combines strength work with cardiovascular exercise. In other words, you’ll be working your butt muscles, burning calories and boosting your metabolism. 
During the intense phases of the workout, bend your knees a little, dig your heels into the treadmill and squeeze your butt to really work those glutes.
Beginners can start with a speed of about 3.5 MPH, while more advanced exercisers can go at a speed of up to 5 MPH. Basically, you want to go at a speed that allows you to work at the target RPE. Check out the RPE scale here. As you get more fit, increase your speed and/ or  increase the incline.
Brazilian Butt Lift Cardio Workout

BUTT-TONING ELLIPTICAL WORKOUT

This elliptical workout is also a HIIT type workout. During the recovery phase go at a pace that allows you to catch your breath and recover. During the work phase increase your pace, push down with your heels. For more about the elliptical machine and how to get the most out of it click here. The settings on elliptical machines vary, some have a maximum of 10, some 15 or more. The workout below is based on an elliptical with a maximum resistance of 10, so it’s quite hard! If the elliptical you’re using has different settings, just adapt the workout. Basically, you want to work towards the top end of the resistance scale during the work intervals and lower the resistance during the recovery phase.
Brazilian Butt Lift Cardio Workout

Tuesday, 1 July 2014

Vegans powered by raw food complete year of daily marathons

A couple in their 60s set world record in Australia after running a marathon each day for 366 consecutive days

A couple in their 60s set world record in Australia after running a marathon each day for 366 consecutive days
Janette Murray-Wakelin and Alan Murray rose at 4am each day and ran 366 consecutive marathons with no days off.
By Jonathan Pearlman, Sydney
A couple in their 60s have finished running a marathon each day, every day, for the past year.
The pair ate up to 30 bananas each a day as they completed a trek of almost 10,000 miles around Australia.
The couple, both raw vegans from New Zealand, ended their journey with an extra marathon to their home in Melbourne at 5am on New Year's Day to set the world record."You don't stop doing something that works," she told Fairfax Media, adding she was not exhausted and could "run forever".
During the run, the pair skirted a cyclone, floods, a bushfire and a hail storm near Perth, during which they took a half-hour break and drank a vegetable smoothie before continuing through the heavy weather. Ms Wakelin-Murray missed the birth of her fifth grandchild, Marlo, in June, but was running in south Queensland when a motorcycle rider called out her name and revealed he was a cousin she had not seen in 45 years. He apparently said: "Good to see ya" before rushing off to work. The couple's standard day involved rising at 4am and eating 10 bananas, a grapefruit, and a date smoothie for breakfast, then another 10 bananas at 8am, a green smoothie at 9am, a fruit salad at the 19-mile mark, three oranges at the 23-mile mark, before finishing at 4pm and eating an avocado, vegetable juice and a salad for dinner.
 "The first few weeks we were sore, breaking ourselves in," Mr Murray told ABC Radio. "After that it's actually become easier every day. I really don't think we've had any days when we didn't think we could make it. But we had a few longer days through extremes of heat. We had some 44 [C] degree [111F] days going up into Canberra." The run is understood to have beaten the world record set in 2011 by a Belgian, Stefaan Engels, who ran 365 marathons in a year. Ms Murray-Wakelin and Mr Murray were assisted by volunteers who helped with supplies and driving a support van. They used the run to raise money for charity.
Janette Murray-Wakelin, 64, and Alan Murray, 68, rose at 4am each day and ran 366 consecutive marathons with no days off, covering almost 10,000 miles as they ran around the Australia mainland and the island state of Tasmania.
Ms Wakelin-Murray said she was looking forward to a day off and planned to sleep in, do some gardening and spend time with her grandchildren – but planned to run the following day.
http://www.telegraph.co.uk/news/worldnews/australiaandthepacific/australia/10545857/Vegans-powered-by-raw-food-complete-year-of-daily-marathons.html




Monday, 9 June 2014

Exercise: 7 benefits of regular physical activity

You know exercise is good for you, but do you know how good? From boosting your mood to improving your sex life, find out how exercise can improve your life.

http://www.dreamstime.com/-image12408462
Want to feel better, have more energy and perhaps even live longer? Look no further than exercise. The health benefits of regular exercise and physical activity are hard to ignore. And the benefits of exercise are yours for the taking, regardless of your age, sex or physical ability. Need more convincing to exercise? Check out these seven ways exercise can improve your life.

No. 1: Exercise controls weight

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don't need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can't do an actual workout, get more active throughout the day in simple ways — by taking the stairs instead of the elevator or revving up your household chores.

No. 2: Exercise combats health conditions and diseases

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or "good," cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. In fact, regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls.

No. 3: Exercise improves mood

Need an emotional lift? Or need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

No. 4: Exercise boosts energy

Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores.

No. 5: Exercise promotes better sleep

Struggling to fall asleep? Or to stay asleep? Regular physical activity can help you fall asleep faster and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to fall asleep.

No. 6: Exercise puts the spark back into your sex life

Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there's more to it than that. Regular physical activity can lead to enhanced arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise.

No. 7: Exercise can be fun

Exercise and physical activity can be a fun way to spend some time. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting. So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. If you get bored, try something new.

The bottom line on exercise

Exercise and physical activity are a great way to feel better, gain health benefits and have fun. As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more. Remember to check with your doctor before starting a new exercise program, especially if you haven't exercised for a long time, have chronic health problems, such as heart disease, diabetes or arthritis, or you have any concerns.

http://www.mayoclinic.org/healthy-living/fitness/in-depth/exercise/art-20048389

Thursday, 5 June 2014

91-Year-Old Woman Breaks Marathon Record
by ALAN GREENBLATT
June 02, 2014 1:38 PM ET
Harriette Thompson meets the press at the finish line of the Suja Rock 'n' Roll San Diego Marathon on Sunday
Harriette Thompson meets the press at the finish line of the Suja Rock 'n' Roll San Diego Marathon on Sunday
It took Harriette Thompson more than seven hours to run a marathon Sunday in San Diego. But that was awfully good, considering she's 91 and recovering from cancer.
In fact, she beat the previous record for women 90 and up by two hours and 45 minutes. She also became the second-oldest woman to complete a marathon in U.S. history, according to the running site Competitor.com.
She told the Charlotte Observer before the race that the only time she feels her age is after running a marathon.
"Lots of times, I see young girls coming in and limping, hardly able to move," she said, "and I think, 'Well, that's pretty good that I don't feel that bad.' "
Thompson finished Sunday's race in 7 hours, 7 minutes and 42 seconds. It was her 15th marathon in 16 years. She started running the San Diego race at age 76, missing only last year's because of oral cancer.
Thompson has been battling skin cancer recently. She told reporters she had undergone nine radiation treatments in 11 days, the last one coming just a month before the race. She wore bandages and tights to cover wounds left by the treatment.
Thompson runs every year to raise money for the Leukemia & Lymphoma Society. Her brother died from lymphoma in February, Runner's World reports.
"Everybody in my family has died of cancer," Thompson told member station WFAE last week. "It's sort of in our genes."
Thompson is a onetime concert pianist. She says the discipline of playing has helped her running and that she sometimes keeps pace during a race by replaying pieces in her mind.
"I usually think of Chopin etudes, the ones that are technically difficult, because usually they're pretty fast, and it stimulates me to go a little faster, and also helps pass the time," she told WFAE.
Thompson runs, takes yoga and stretching classes and exercises on an elliptical machine. In her retirement community, according to the Observer, she's "one of very few residents who [move] at faster than a strolling pace."
She told reporters that if she's alive and able to compete, she'll run the San Diego marathon again next year.
"If I'm still here next year, I think I'll probably be able to train better and be in better shape," Thompson told the Observer. "If I'm able, I'll try again."
On Monday, she was heading back to Charlotte to spend her 67th wedding anniversary with her husband, Sydnor.