As it starts to get warmer here in Houston, TX, more and more runners come out of hibernation, we forget to lather up the sunscreen and just go out for a nice run. But runners beware! There has been a correlation linking runners with a higher risk of skin problems, including carcinoma, due to their prolonged exposure outdoors and the effect it has on the immune system. Also, sweat plays a factor as it makes the skin more vulnerable to UV rays. Before going out for a run, protect your skin by applying some sunscreen with a minimum SPF 15 to your skin. You should get a waterproof or sweat-resistant lotion too. This will help continue the protection as you perspire and stop the lotion from coming off. The higher the SPF the longer you can stay outdoors to run. Also along with a minimum SPF 15 sunscreen that is waterproof, you also want to double check that it protects against both UVA and UVB rays to ensure your skin's total protection.
The other bad habit runners tend to have is not getting enough sleep. Many runners are active individuals who have busy lives, but we all need to make sure we get enough sleep. Sleep helps to restore our body and restore tissue that we broke down as we run. Without enough sleep, our bodies tend to feel groggier the next day. Sufficient sleep will allow us to be rejuvenated for our next run.
There is no magic number of hours of sleep, per se. Runners who are more active and accrue high mileage usually benefit from longer hours of sleep than those who are weekend warriors. The amount of sleep that you need is dependent on your lifestyle and how your body functions. In order to get the right number of hours you will need to experiment with what your body needs.
As runners, we need to take care of our bodies because of our physical exertion and respect our bodies' need for adequate sleep. We also need to make sure we protect our bodies from the hot summer sun by applying sunscreen that will resist our sweat and which blocks both UVA and UVB rays. By dropping these bad habits and doing what is right for our bodies, we will be less susceptible to injury and disease.
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Dr. Andrew Schneider is a podiatrist in private practice in Houston, TX. He is dedicated to maintaining the health and safety of the feet of athletes and return them to their sport as soon as possible after injury. For more information about foot health in sports, informative videos, and to order Dr. Schneider's FREE book, visit his website and his blog "The Houston Running Chronicles"
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Runners Yoga 30-minute Home Program - Earn 50
50% Commission On This Proprietary 30-minute Yoga Program That's "not Just For Runners!" Check Out The Amazing Testimonials From Pro Athletes! more info...what is a good work out/diet plan good for me? (question for body building and diet experts)?
ok so im 16 years old turning 17 this year, and im kinda fat, like only in my stomach and upper side of the legs, but not that fat, i also got a little bit of man boobs i wanna get rid of, my arms or neck aren't fat, as a matter of fact i have a kinda ripped back.
so summer vacation is about to start, and i want to body build this 2 months and a half i got left, i want to be slimmer, hopefully have a six pack or at least a four pack, (or just slim) bigger biceps and triceps, a stronger and bigger chest, bigger shoulders, and the muscles one has between the neck and the shoulders (forgot the name).
also i want to be healthier, because this year to be honest i have been eating a lot of junk food like mickey d's and that kinda stuff.
and last but not least, i wanna have more stamina, because i am a REALLY fast runner (my friends even call me speedy gonzales), but i can't run for too long because i get really exhausted and it takes me like 3 minutes to catch back my breath...
so my question is: what is a good work out AND diet schedule?? like what foods do i eat and how often, what workouts i should do, and stuff like that.
please whoever gives me a good enough answer gets 10 points!!
Answer
First off- you shouldn't have to give people a reward for trying to help you out.
All of your goals are completely reasonable, so long as you have the drive and stick with it. I see people day in and day out who WANT to change and start to, but then give up because progress is too slow and they don't have patience. So have patience and stick it out, you'll be happy you did.
Ok, on to your answers.
For everything you are doing, you are going to have to get your diet in check first. Start writing down everything you eat and how many calories/protein it has in it. I would suggest to start off on a 2300 calorie diet and consume at least 1.4 grams of protein per body pound. Add a multivitamin in there and you should be set.
Start getting into the habit of waking up early and run/jog before breakfast. 1 hour of cardio/ 3 days a week, should do wonders for your stamina.
You need to do a good stretching after you run as well.
Later in the day is when your resistance (weight) training comes into place. You need to vary your workouts like so:
Mon - Abs/shoulders/upper and lower back
Tues - Chest/ forearm/ bicep/ tricep
Wed - Legs
Then let your body rest till you are ready to do this again. Your muscles should NOT be sore when you work them out again, let them rest properly. When you get more advanced your training schedule will look something like this:
Mon - Abs/shoulders/upper and lower back --till failure
Tues - Chest/ forearm/ bicep/ tricep -- till failure
Wed - Legs -- till failure
Thurs - Abs/ Shoulders/ Upper and lower back - 8-12 reps/ 4 sets
Fri - Chest/ forearm/ bicep/ tricep - 8-12 reps/ 4sets
Sat - Legs - 8-12 reps/ 4 sets
You should shoot for eating at least every 4 hours. Try for 3 though. Get some protein in your body a half hour before your resistance training, and 15-30 mins. after as well. Remember to never consumer more than 50 grams of protein at once, your body can't process more than this. And stop eating fast food!!!
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