Guidelines for running

The best way for people who are out of shape to start a running program is to walk. At a brisk pace, walk nonstop for 30 to 45 minutes three days a week. As you get fitter, run for a few minutes, then walk briskly for a few more, and repeat for a half hour, increasing the running and decreasing the walking gradually until you are running steadily for a half hour.

If you want to increase your distance and running time, keep in mind that running more than 20 miles a week does not greatly increase your aerobic fitness, but it does increase your chance of injury. Running places harsh stresses on the legs and feet. Avoid hard surfaces and excessive downhill running and whenever you experience a recurring pain, take heed.

Many injuries occur because muscles are tight and joints are not prepared for stress. So before running, warm up the muscles by walking briskly and jogging slowly for ten to fifteen minutes. Then stretch, which is a crucial part of running because running tends to stiffen the muscles at the back of the legs.

It is also extremely important to know how to stop. If you stop running abruptly, you may faint or even suffer heart rhythm abnormalities because your blood pressure may drop sharply. The way to stop is gradually cool down by slowing your pace and then walking briskly for five to ten minutes or so. If you do feel faint, do not remain standing, lie flat on your back.

If running has a drawback, it is the lack of a workout for the upper body; running will not strengthen your arms and shoulders. But running regularly can give you the discipline and confidence to undertake a broad program of exercise. And after a running program has gotten you into shape, you will find that you get more enjoyment out of tennis, hiking, volleyball, and other recreations.

Kids and exercise

Parents should not assume that schools are taking care of their kid's physical education. On the average, schools are offering fewer gym classes. Only 36 percent have required daily gym classes. More important, few gym programs are effective in promoting cardiovascular fitness. Instead of aerobic activities, gym classes tend to stress competitive sports, which involve only a limited number of students who have the required abilities.

All kids, though, can participate in aerobic exercise, since it requires minimal hand-eye coordination and little athletic talent. Aerobic activities are also likely to become lifelong habits. Running, for example, can be a good aerobic activity for children. Long distance running poses an increased risk of injury for prepubescent children, but if a running program is gradual and well supervised, and if the child wears good running shoes and warm up properly, the risks should be minimal.

Swimming, cycling, brisk walking, and hiking are other good aerobic options that can easily be shared as family activities.

Exercise should be fun for children. The adage "no pain, no gain" is even more dangerous for kids than for adults. For example, weight lifting that calls for lifting as much weight as possible may be hazardous for youngsters. If a child over nine wishes to begin a weight lifting program, make sure he or she works with a trained supervisor who allows only slow lifts that can be repeated twelve to fifteen times.

Indeed, a child who wants to engage in any type of strenuous after school exercise or sports program should be supervised by a qualified person and should also have a physical exam before hand.

How many calories should I be eating per day?

This is a common question and a difficult one to answer in general terms. There are many factors that will determine how many calories you should take in. These factors include answers to the following questions.

Are you comfortable with your body weight?

 

What is your daily activity level?

 

Do you have an exceptionally fast or a slow metabolism?

 

These are only a few of the variables. There are formulas that can be used to estimate your basal metabolic rate, but those will provide an estimate at best. Here is a method of estimating your caloric requirements. Combined with some trial and error and some weekly bodyfat measurements, it can provide a good starting point.

If you are sedentary, multiply your weight by 13. If you are moderately active, multiply your weight by 15.

Remember, if you have not any awareness of the number of calories you consume, that quick formula can give you a ballpark figure to start with.

Dining out

Dining in a restaurant can pose some difficulties for those interested in eating healthfully.

While many people making nutritious choices when eating at home, they often ignore healthy eating habits when eating out. It is no wonder, many dishes offered in restaurants are high in fat and calories and commonly used preparation methods can further increased the fat and calorie count.

Still, it is possible to make nutritionally sound choices in almost all types of restaurants by following a few simple guidelines.

Choosing items that are poached, steamed, broiled, or roasted. Avoid creamed, pan fried, and saut?d dishes, as well as buttery, cheesy, and crispy ones.

Ask how foods are prepared. Many restaurants are willing to accommodate special requests in preparing foods. For example, ask that the meal is prepared without t salt or MSG, boiled or baked instead of fried, cooked in margarine or vegetable oil instead of butter, served with the dressing or sauces on the side. You can also requested the fat be trimmed from meats and the skin removed from poultry before cooking.

See if substitutions are possible. For example, you can get a baked potato instead of french fries? A green salad instead of coleslaw?

Start your meals with low-fat appetizers such as a green salad, a tomato or broth-based soup, shrimp cocktail, a raw vegetable platter, for an artichoke minus the butter sauce. Appetizers can help fill you up so that you do not feel the need to order a rich entr?. A slice of bread or a couple of bread sticks minus the butter are also good low-fat appetizers.

If you table is provided with a bowl of chips, fried noodles, or nuts, ask the waiter to take them away.

Consider ordering a few appetizers for dinner instead of the main course.

Stick to entrees that center on foods such as chicken breasts, fish, pasta, shellfish, or other low-fat foods. If you want to order a richer entr?, such as a T-bone steak, order an appetizer and share the entree with a dining companion.

Many ethnic restaurants such as Chinese or Italian offer cuisine's that tend to be healthier than others are.

Ten tips for stretching

No. 1 Stretching should always be preceded by a brief warm-up, such as jogging in place or riding a stationary bike. This increases blood flow and raises the muscle temperature, both vital for muscle elasticity. Stretching while muscles are cold may sprain or tear them.

No. 2 If there is any pain, stop. At worst, any discomfort should be mild and brief.

No. 3 Try to stretch three or four times a week to maintain flexibility.

No. 4 An optimal stretching session should last 10 to 20 minutes, with each stretch held at least three seconds, generally working up to holding the stretches for 20 to 30 seconds.

No. 5 Begin by stretching major muscle groups, then stretch the specific muscles required for your sport or activity. A tennis player, for instance, needs to stretch muscles in the upper back, shoulders, neck, and calves.

No. 6 Stretch within an hour before exercising or playing a sport in order to help prevent muscle strain and injury.

No. 7 Do not bounce. Stretching should be gradual and relaxed.

No. 8 Try to isolate the muscles you want to stretch. If other parts of the body move, there will be less benefit to that muscle and a greater risk of injury.

No. 9 Stretch after vigorous exercise as well as before. This prevents muscles from tightening up quickly and lessens that chance of soreness.

No. 10 Do not give up because you are less flexible than others are. Flexibility varies from person-to-person. It may take months for you to notice an improvement, but if you keep stretching you will.