Jogging Tips | Jogging | Running

Why is it that whenever I exercise, running, I immediately get a YEAST INFECTION!!!! ANY ADVICE?

Natural remedies?

Americas Athletes Blogs

Running is good form of Exercise for people of all age groups, including children and those in the older age group. It involves almost all the muscles and strengthens them. It has a salubrious effect on the heart and multifarious advantages.

Those who have adopted it seriously have not only been able to lose weight upto 10 to 12 kilograms in 12 week’s time, but have also been able to run a half marathon, that is, 22 kilometres at a good tempo.

How will I benefit from running?
For starters, it tones muscles in your legs, hips, and abdomen. The jarring nature of jogging also wards off osteoporosis; all that pounding strengthens your bones. And, as an aerobic exercise, it builds cardiovascular health by working your heart muscle and improving oxygen supply to your muscles. What’s more, running reduces your risk of heart attack, develops your endurance, relieves stress, and burns calories quickly. Depending on factors including your weight, pace, and how hilly your route is, you’ll burn 500 to as much as 1,000 calories an hour.

How do I get started?
Find routes that you can use year round (you’ll want a well-lit option when the days get short) and that have smooth, relatively soft surfaces, like asphalt or dirt. Variety is the spice of life, and it’ll do the same for your workouts. But if you’re a beginner, you’ll probably be happiest at the local high school’s track — at least until you get to know your limits.

The right shoes are vital to comfort and safety; a pair that fits poorly can cause blistering, soreness, even knee and back trouble. Well-made running shoes have padded, flexible inner soles, a forgiving, breathable material for the upper body, and good traction on the outer sole. Your arch should be well supported (if you have high arches, you may need to buy inserts). Ask a salesperson at a store that specializes in running shoes to help you choose, and be sure to replace your shoes every 400 to 500 miles.

How often and how far should I run?
Three times a week is plenty. Start with a slow pace on easy terrain, and jog for only about 15 minutes. You should be breathing hard but still able to carry on a conversation. If that means you have to stop and walk every so often, fine. Give yourself six to eight weeks to build up to a 30-minute session, and rest at least every other day.

According to the American Running and Fitness Association, you shouldn’t increase your mileage by more than 10 percent a week. Concentrate on jogging smoothly, and don’t worry about how fast you’re going. Though you may be tempted to run daily once you’re comfortable, give yourself at least two days off each week (all that pounding can lead to shinsplints or stress fractures). Remember that three days a week is all you need to gain and maintain good health, especially if you mix in other exercise (weight training is an excellent complement). You can also experiment with hilly courses or alternate your runs between short routes to build speed and longer ones to increase endurance.

What’s a good running technique?
Warm up first with a brisk walk or slow jog. Drop your shoulders to keep them relaxed, and swing your arms easily at your sides. Your foot should land heel first and roll forward, and then push off with your toes. (If you decide to mix up your pace occasionally, try sprinting on your toes for 15 to 30 seconds.) Cool down afterward by walking for a few minutes and then stretching your ankles, calves, and thighs.

Cautions
If your route takes you by any streets, run facing traffic. When you reach an intersection, make eye contact with drivers to insure that they see you before crossing. Most running organizations discourage jogging at night. But if that’s your only option, wear light-colored clothing and consider purchasing reflective vests and armbands; a lightweight blinking bicycle light will also make you more visible to drivers. For safety, try to run with a partner and vary your route.

Running puts a great deal of stress on your bones and joints - about three to four times your body weight with every step - so if you have a history of back, joint, or orthopedic problems, check with your doctor before getting started.

Americas Athletes Blogging

Weight Loss Exercise Principles
If you have read the article called Exercise: Essential, then
you can skip down to the next section, called How to do Interval
Training. Read on if you need a reminder of the basic principles
of exercise for weight loss.
Aerobic exercise is fat burning exercise. As you do some
activity using large muscles (legs, especially) that raises your
heart rate but still allows you to breathe normally, your body
will burn fat with the oxygen you’re breathing. However, your
body will only burn blood-sugar at first, because it’s easily
available. So, to get to the fat-burning stage, you have to
exercise for at least 20 minutes, preferably 30 minutes or more.
Walking and bicycling at a gentle pace are aerobic activities.
Anaerobic exercises are high-intensity exercises that get your
muscles working hard, and you will have trouble breathing. The
word “anaerobic” means “without air”, meaning that you will be
breathing fast, but still not getting enough oxygen to properly
fuel your muscles. This leads to muscle strengthening, but it
also means that you’re burning blood-sugar only, not fat, and
you end up with lactic acid that will make your muscles feel
like they’re burning. Weight training and sprinting are
anaerobic activities.
You can keep doing aerobic exercise longer than anaerobic
exercise, and you’ll burn about equal amounts of calories
overall doing either. Aerobic exercise burns those calories from
fat during the exercise. Anaerobic exercise only burns
blood-sugar, but burns a lot of fat later (the rest of the day)
to replace the energy. Is it possible to combine the two, so
that you can burn fat while exercising, and keep burning the
rest of the day? Yes, with Interval Training.
Exercise for weight loss works best with a proper diet: consult
the Weight Loss Diet for Men.
How to do Interval Training
The “intervals” in Interval Training are alternating periods of
high-intensity exercise with low-intensity rest periods. This
allows a person to keep exercising for at least 30 minutes to
kick in the effects of aerobic activity, but it is also intense
enough to strengthen the heart and provide the long-term fat
burning of high-intensity exercise. The idea is simple, but
ingenious, and amazingly effective.
You can do interval training using a time-measure or a
distance-measure. If you prefer to run indoors in a gym’s track,
then there is probably a clock to watch while running, so time
would be more convenient to keep track. If you prefer to train
outdoors, it may be inconvenient to look at your watch every few
seconds, so going by distance will probably be easier. If you
use time, you should run as fast as you can for one full minute,
then walk for two minutes. After that, run again for one more
minute and rest by walking for two minutes. Keep repeating this
three-minute cycle until 30 minutes have elapsed overall. If you
prefer to chart distance, you will want to run about a
half-mile, then walk for one-quarter mile, and keep alternating
that.
Benefits of Interval Training
World-class athletes already know that Interval Training is the
best way to improve almost every aspect of running performance.
The fist effect is that high-intensity leg exercise, like
running, will make your legs stronger. That means more muscle
mass, and each gram of new muscle will burn that much more fat
every minute of every day. The second effect of high-intensity
training is what people call “cardio”. That’s short for
cardio-vascular training, meaning that your heart as a muscle
will grow stronger. This will prevent many forms of heart
disease, as well as improving circulation, which has benefits
for many aspects of life.
The most important benefit of Interval Training is that it is
the single best way to improve your VO2-Max. That is the volume
(V) of oxygen (O2) that you take with your deepest breath (max).
VO2-max is the best measure of fitness and endurance. Increasing
your VO2-max with interval training will give you greater
endurance for everything you do, and the higher your VO2-max,
the less you will feel that heat or pressure on your lungs when
you exercise. Believe me, after interval training for a week,
you will know without a fancy test that your VO2-max is
improving, and soon you’ll feel the improvement with every
training session. It’s a great feeling.
Improving Intervals
Using the time method is better than distance to keep yourself
honest, because as you get faster, your half-mile will turn out
to take less and less time. So, to keep improving your
performance, and keep losing weight, you should either get a
stopwatch, or else keep making your running intervals farther
and farther (to make sure they still last a whole minute).
As your VO2-max increases, you may be tempted to make your
workouts last longer overall, or to make the high-intensity
periods last longer. You should do neither of these things. Your
goal should be to keep intervals of 1-minute of running
separated by 2-minutes of walking, and keep increasing the
intensity of each running interval. If you make every interval a
sprint for one full minute, and keep that up for 40 minutes, you
are already a superhero. Longer workouts risk breakdown of
tissues and a high burden on your kidneys and other organs. And
if you make each interval longer, you may not be pushing your
speed the most you can, which is where the benefits are.
At the other end of the scale, if you’re just starting interval
training, go easy. Too many men start off too fast and burn
themselves out within 10 minutes. That will not benefit you.
Warm up with a fast walk or a gentle jog for 10 minutes or so.
Then, try your first interval. It should be for one full minute,
but just try for a pace a little faster than a jog. Then walk
for two minutes. For your next interval, just try to maintain
that fast jog pace for another full minute. Then walk again for
two minutes. Don’t sit down or stop if you can avoid it, keep
walking to recover. On your third interval, try just a little
faster. If you can’t make it for the full minute, you have just
found out where your zone is. The key isn’t to try to sprint
right away and only be able to go for 20 seconds. You have to do
the full minute at a constant pace, as fast as you can sustain
for one whole minute. I guarantee that it will be pretty slow
your first time. But try it again the next day, and you will be
better. By the end of two weeks, you’ll be amazed how much more
fit you’ve become. I promise.
If you don’t think you’re up for Interval Training yet, read my
article on Exercise: Essential.
Exercise is an important part of your weight-loss equation. But
the most important part you can’t find in a gym, it’s the Best Diet Plan for Men

Americas Athletes Blogging

So we have all seen the “as seen on TV” exercise equipment. This is the exercise equipment you just cannot miss if you are watching TV at two in the morning. This is to say, all of these types of exercise equipment pieces have done an infomercial or two to get you to buy their product. This article goes over some of the different types of exercise equipment seen on TV and whether they are worth the infomercials that tout them.

One of the main things about “as seen in TV” exercise equipment, is that they are usually new and usually pretty innovative. Sometimes they can be too innovative but for the most part, as long as you have some space in your closet, these exercise machines typically do what they say they will do. Here are the quick low-downs on some of the more popular “as seen on TV” exercise equipment available today roughly organized by size:

- The Smaller TV Exercise Equipment:

Red Exerciser:

Consumer Report’s actually gave this exerciser a pretty good review. It certainly is innovative, and when it comes to working out the abdominal muscles for short periods of time, and apparently in a fairly easy way, this could be the way to go; especially if abs are your thing.

Air Climber:

This exerciser is an aerobic stepper that can be used to provide low-impact resistance. It is basically like a StairMaster without anything to hold onto (which could be good for the balance). The biggest complaint is that you get what you pay for. For $100 bucks it doesn’t seem to last more than a few months with intense workouts.

Bun and Thigh Rocker:

This exerciser will obviously work your buns and thighs and the reviews on this are pretty good. It is a little on the expensive side but you get what you pay for so this may be worth checking out.

Perfect Pushup:

This product is strictly for those that like doing push-ups and basically claims to help with the wrists. I have used this product and I like it. My wrists have never hurt in the slightest after use and the price is right.

- The Medium to Larger TV Exerciser Equipment:

Cableflex:

This exerciser is good for strengthening and toning and basically works like a cable system. It is very simple so it should stand the test of time and will help with muscle endurance. Don’t expect huge muscle gains however.

SoloFlex:

The Classic Soloflex is the one that comes with the bench, dip bar and push-up bar. You can perform leg extensions, leg curls, pull-up, military press, tricep-pushdowns and many others. If you are interested in an all around workout and have the space to store one of these exercisers, the SoloFlex might be the right choice for you.

Bowflex Home Gym:

This is another one of those home gym systems that attempts focuses on almost every type of workout you might want. However, some complain that the range of motion is not all that great.

Weider Crossbow:

This exerciser is an all in-one gym. Make sure you have the space and money, as it goes for about $499, however it may be the way to go if you like the Bowflex and Bandflex as this exerciser runs along the same theme. It has received good reviews.

- The TV Exercise Equipment Conclusion:

There are obviously a lot of TV exerciser equipment machines available today. The bottom line is that if you do the homework, and review as many of these products as you can, you should find your self with a great piece of home exercise equipment. Just check out the user reviews and never take the infomercials word for it. Good luck and good working out!

Americas Athletes Blogs

Overview:

The Martin Yale 4200 heavy duty paper jogger is designed for jogging tab cards, envelopes, checks, collated sets, forms and documents that need to be cut, bound, folded or run through any piece of finishing equipment.

This machine helps to remove static buildup from printed pages, and aligns documents and sheets for processing. It can also be used to increase productivity when handling both ingoing and outgoing mail by helping to ensure that documents are properly aligned in their envelopes.

The Martin Yale 4200 is a rugged and industrial quality paper jogging machine that is designed for large mailrooms and professional printing applications.

Strengths / Features:

The Martin Yale 4200 is ruggedly constructed of metal components. Although the jogging tray used to be made of wood it is now made of heavy duty steel for increased durability. This paper jogger is designed for high volume use in professional printing and mail handling applications and should have no problem with daily usage.

Unlike the smaller 400 series Martin Yale Jogging machine the 4200 includes an adjustable speed feature that allow you to adjust the jogging process to fit the types of materials that you are jogging. This allows you to increase the speed for larger sheet sizes and reduce the speed for smaller sheets and heavier stocks. It is important to try and adjust the speed of the 4200 so that each sheet of paper is vibrating individually as this will yield the best results.

The Martin Yale 4200 paper jogger also includes the ability to adjust the angle of the jogging bin. Under normal circumstances the jogging bin should be placed in the upright position. However, it can be tilted for crisscross jogging of collated sets and other similar options.

As compared to the Martin Yale 400 paper jogger, the 4200 has a much larger jogging tray. The tray is 3″ deep and is designed for handling large stocks such as 11″ x 17″ and 12″ x 18″ papers. This is ideal for a production printing environment where digital sheets sizes are commonly used.

Weaknesses / Limitations:

Unlike the Martin Yale 400 paper jogger which has metal plates on each side of the paper that is being jogged, the Martin Yale 4200 is open on the front. There is a small metal stop to help prevent the paper from vibrating out of the jogging bin. However, if you are not careful it is possible for the top of large sheets to fall forward in the jogger causing problems. When jogging larger sheet sizes it may be advisable to tilt the jogging bin back slightly and to watch the jogging process to make sure that you don’t have this problem.

Like all paper joggers, the Martin Yale 4200 uses vibrations to complete the jogging process. However, these vibrations can cause problems with the equipment and your work table over time. It is important to check the bolts and screws on both the jogger as well as the table that you are using every few months to ensure that nothing is working its way loose. It is also a good idea to make sure that no other equipment is on the table or work surface with a heavy duty paper jogger such as the 4200. If other equipment is on the same table as the jogger the vibrations can potentially cause damage or in severe cases cause your equipment to vibrate off the table.

In order to reduce vibrations the Martin Yale 4200 should be placed on a heavy duty work surface that is rated to hold up to 500lbs. This will help to provide stability to the jogger and will increase safety. Some users also choose to place their paper joggers on a slice of carpet to reduce the transfer of vibrations from the machine to the work surface and to reduce noise.

Recommendation:

The Martin Yale 4200 paper jogger is an incredibly versatile paper jogging machine.

It includes a variable speed setting, a large heavy duty metal jogging tray and the ability to adjust the angle of the jogging bin. All of these features are designed for helping to customize the settings of the jogger for the specific items that you are jogging.

This makes the Martin Yale 4200 an excellent choice for large mailrooms, commercial printers, binderies and industrial users who need a machine that is both feature rich and dependable.

Americas Athletes Blog Community

Performing regular jogging gives better physical condition and other health benefits. Jogging also gives physical and mental pleasure.
THE HEALTH BENEFITS OF JOGGING
Jogging on a regular basis give a distinct good effect upon the general health, provided it is not over-done. The effects are:
* Jogging makes the heart stronger. It increases the capacity of the blood circulation and of the respiratory system.
* It speeds up the digestive system and helps you get rid of digestive trouble.
* It counteracts depression.
* It increases the capacity to work and lead an active life.
* Jogging makes you burn fat and thereby helps against over-weight.
* If you suffer from poor appetite, jogging will improve your appetite.
* Jogging will strengthens the muscles of your legs, hips and back. However you will not get very big muscles from jogging.
* Jogging makes you sleep better.
THE PLEASURE OF JOGGING
Jogging gives you physical and mental joy, provided you do not exhaust yourself. When jogging is done correctly, you will actually feel less tired when you have finished a tour than before you began. You get nice feelings in your muscles during the jogging and afterwards.
You will feel the wind blowing around your body. You will hear the birds singing, the music of running water in the streams, or the sound of waves dashing towards the seashore. During the jogging you will also get a euphoric mental feeling after some time.
CLOTHES AND SHOES
The type of clothes you were must be suited to the weather conditions. In warm weather, shorts and a t-shirt is enough. However, it may be useful to carry along an extra piece of clothe in a light back-pack if you run out on a long route, in case the weather aggravates. In colder weather you must add more layers of clothes. In either case, the requirements for the clothes are:
You should use light and soft clothes without any sharp sutures, hard edges or massive folds. They should sit fairly close to your body, but not so close that you feel squeezed, trapped, or so that your movements are hindered.
The clothes should give good ventilation for moisture and sweat and perspiration through the fabric. The fabric should ideally hold water totally out from the outside, but this requirement is difficult to achieve together with the requirement of good ventilation.
You should use fairly soft shoes, but with a good shape fitting the anatomical shape of your feet. The soles should easily bend during the normal movements of your feet, but support well against the ground. The underside of the sole should give friction against any type of grounds, so that you do not slide during jogging. The soles should buffer well against each impact from the ground.
JOGGING ROUTES AND SESSIONS
Jogging may be performed in a lot of ways
* Long distance jogging 6-20 km in a moderate speed on even roads or paths.
* Short distance jogging 3-6 km in a high speed.
* Jogging upwards in a steep terrain 3-4 km, in a speed adjusted to the steepness
* Jogging in a hilly terrain with paths going both up an down 4-8 km
It is advisable to vary the type of jogging from day to day. Then the jogging gets funnier and you get a variable type of training.
HOW TO PERFORM A JOGGING SESSION
You should move slowly with little efforts the first few hundred meters to warm up your muscles. Then you gradually increase your muscular work and speed. When you have done half the route, you can take a speedy spurt using most of your capacity. If the route is long enough, you can take two or three spurts using nearly full capacity.The last hundred meters you gradually slow down again.
STRETCHING YOUR BODY BEFORE AND AFTER EACH SESSION
It is advisable to stretch out both before and after each jogging session, and not only the muscles in your feet, but your whole body 2 minutes before and 3-4 minutes after the session. When stretching out do the following movements:
* Bend forward and touch your toes.
* Kneel down on one of your feet, and stretch the other out backwards.
* Bend your body to both sides.
* Stretch out an arm, grab something, and turn your body round so that your arm is bent backwards.
* Shoot your abdomen foreword, so that your spinal column is stretched into a bow.
* Place your hands behind your neck and stretch your arms backwards. Then twist your body to left and right, also bend to each side.
After the jogging it is sometimes best to wait for some minutes before you stretch out, so that the worst tiredness has gone away first.
WHEN AND HOW OFTEN
If jogging is the only sport activity done, a jogging session every second day is ideal. This is enough to give all the health benefits and increase your condition and endurance gradually, but without wearing yourself out. If you combine jogging by other types of sport activities, 2 times a week may be enough.
You should not be too hungry before jogging, but it is not advisable to take a jogging session straight after a big meal. The time of the day does not matter, but your jogging should not be the first thing you do in the morning.
HOW TO BEGIN
If you are not accustomed to physical activity before you start jogging, it is advisable to consult a doctor before you start. You may have health issues that is not compatible with jogging activities, or that you must consider when doing your jogging.
The first times, you should only jog on plain ground and only for 10 minutes. Then you can increase the time, distance and speed, and choose steeper and more difficult paths.

Americas Athletes Blogs

Printers, print shops and other users who bind and produce large numbers of finished documents often use a paper jogger. A paper jogging machine takes a stack or ream of paper and vibrates quickly to ensure that all the pages are flush and square. This is a necessary step before cutting documents or binding documents with a perfect binding machine or thermal binding system. Joggers can also be used to prepare documents for punching with a binding machine or to align stacks of punched paper in preparation for finishing.

If you produce a large number of documents, you could benefit from using a paper jogger. However, most people don’t know the first thing about this type of equipment. This article is designed to give you five things to consider when choosing a paper jogger. Here they are…

1. How many pages are you going to need to jog at one time? You can get a jogger with a single bin for up to one ream of paper or as many as four bins for up to four reams of paper. Depending on the volume of documents that you are working on finishing, you may need a small jogger or something a little bit bigger.

2. What is the maximum size of documents that you are planning on binding? Some jogging machines are designed for use with letter sized sheets while others can hold up to 11” x 17” sheets or 12” x 18” sheets. If you use large size sheets, you will want to make sure that you have a jogging machine that can hold them.

3. Do you ever need to jog odd size documents, envelopes or magazines? Most of these items will not work in standard joggers. For organizations that need to jog large number of envelopes, special envelope jogging machines are available. These envelope joggers are often used by organizations that process large numbers of letters or checks and need to make sure that the items are lined up in the envelope windows. For companies who jog odd size documents and magazines, a flat jogger may be ideal. A flat surface jogging machine required you to hold the documents while they are being jogged. This is not as efficient for normal letter size paper but allows you to work with extremely large sheets, magazines, or other odd documents that need to be correctly aligned for finishing.

4. Do you need to jog heavy stocks or items with a lot of static? For heavy four color process printed items and items with a lot of static, there are joggers available on the market that utilize air. These machines will shoot a burst of compressed air through the bottom of the documents that works to separate the documents during the jogging process. This type of jogger is usually more expensive than other jogging options but it is also more effective.

5. Do you want a desktop or a floor standing unit? When you look at paper joggers you will find that they are available in two different configurations. Desktop units are designed to sit on a table, desk or counter. Floor standing units will include a stand that allows them to be used comfortably while standing. Depending on the space that you have and your budget, you will need to make a decision between these two options.

These are five things to consider when looking for a paper jogger. As you look at the different jogging equipment that is available on the market you will need to balance your organization’s needs with your budget in order to find the best jogger for your money.

Americas Blog Community

I want to start running but i dont know how to ease into running. I have a treadmill.

Blog Community

i take 3 dance classes a week, which are very good cardio, but i want to do some cardio workouts on days that i don’t have dance. my knees are not in the best shape, so i don’t want to be doing running exercises a lot since it can be bad for your knees. what are some simple but effective cardio exercises that do not harm your knees?

Blog Community

I’m a soon to be Junior. And I wanted to try out for football in my Junior year. I’m 5′11 and weighed 210…I want to play the defensive end position. I know that I will need a somewhat decent speed. So what exercise I can do that will help me increase my running speed and agility?

Americas Blog Community