Fitness

Benefits of Running

Staying fit is important for a myriad of reasons. And though gym memberships are expensive, simply running can help your entire body in more ways than you know. Nearly everyone knows how to run and nearly everyone owns a pair of running shoes, and that’s pretty much all you need to gain the benefits that lay right at the tip of your fingers. Or toes, that is.

Running is easy to do, but it also burns the most calories. In a study conducted at the Medical College of Wisconsin and the VA Medical Center, the treadmill, when used at a “hard” exertion level, burned an average of 705-865 calories an hour, a number that topped those of the stair-stepper and stationary bike. Running also makes your heart stronger. Every step you take squeezes blood towards your heart, so the faster you run the stronger your heart gets.

Because runners are much more likely to have a normal body weight, they are much less at risk for developing Osteoarthritis, the most common form of arthritis. Running also strengthens your cartilage by increasing oxygen flow and flushing out toxins, also helping prevent osteoporosis. In the end, your joints will thank you.

Running is often used by mental health experts to treat clinical depression and other numerous psychological disorders, including drug and alcohol addiction. Women everywhere attest to the tension they release after a good run. According to a study done at the University of Georgia’s Department of Exercise, caffeine –induced anxiety was produced in a number of patients. Those that exercised were three times more likely to reduce their anxiety levels.

Many experts agree that exercise reduces the risk of many types of cancer, including colon, breast, endometrial, and lung cancer. In a study published in the British Journal of Cancer, it was shown that people who walked briskly for 5-6 hours per week were 24 percent less likely to develop colon cancer than those that didn’t. Joggers are also less likely to develop heart disease, stroke, and diabetes, and running has even been shown to prevent vision loss.

4 Exercises That Will Build Your Core

The importance of working your core muscles is a topic heard all around the fitness industry but most people don’t have enough time in their workout to really focus on those core muscles. Here are a few exercises (thanks to Women’s Health Magazine) that will hit you major muscle groups and your core at the same time.

Core and Chest—Chest Press with Crunch

Using 8-10 pound weights, lie face up with your upper back on a Swiss ball. Press the weights straight up from the shoulders until arms are straight. Then lift shoulders off the ball and tighten your abs.

Core and Arms—Lateral Raise with Rotation

Using 5-8 pound dumbbells, stand with feet hip width apart. Bend arms and raise them parallel to the floor. Rotate your torso to the right, back to center and then lower arms. Do the same on the left side and repeat.

Core and Legs—Lunging Crunch

With both hands, grab the rope attachment of a cable-pulley machine. While stepping away from the machine, lunge forward while also crunching your shoulders toward your knees. If you don’t have access to a cable-pulley machine, you can hold a dumbbell in front of your chest instead.

Core and Upper Body—Pullup with Leg Raise

Do a pull up until your chin passes the bar. Then pull your knees up to your chest. Variations of this include bracing your abs as you do pushups or placing your feet on a Swiss ball while doing pushups.