Morning, Noon, or Night – Is There a Perfect Time to Run?
If you’re new to running, you might wonder when is the best time to run. Do you only have time in the morning or on your lunch break? Are you a night owl who feels the most motivated at night? While not everyone can choose at what time of the day to run during the week, you’ll still find benefits to running in the morning, afternoon, or late evening. See our breakdown of the pros and cons of running at various times of the day, plus our tips for maximizing your performance. Benefits of running in the morningThere are plenty of physical and mental benefits to running in the morning. For those who struggle with motivation, getting your exercise out of the way first-thing can be a good way to form a healthy habit.On the other hand, it can be hard to set the alarm clock an hour or two earlier in the morning and push yourself to get out of bed if you’re still groggy. Advantage:A jog or run in the morning can give you an energy boost that keeps you going throughout the day and improves your concentration.(1)A morning running routine can also lower your blood pressure and improve your sleep pattern.(2) It also speeds up a person’s metabolism, which improves calorie burning throughout the day Additionally, running in the morning gives your body a healthy dose of oxygen. The higher oxygen content in the morning air makes it easier to breathe.Disadvantage:Running in the morning can feel harder than other times of the day. Right after you get up, your joints might feel stiff, and your muscles tense and inflexible. This means that you don’t have the necessary muscle control and coordination when you are running. Make time to incorporate a dynamic warm-up routine in the mornings before you run, so you aren’t fighting resistance in your muscles while running. Running at Lunchtime or Early AfternoonWant to avoid an afternoon slump? Going for a midday or early afternoon run is a great way to break up the day and fight fatigue.Advantage:The middle of the day has the best conditions for a high-intensity run. You’re not too tired from a long day at work, and you’ve had breakfast or lunch to give you energy. Plus, it’ll give you more energy to finish off your tasks at work. Just half an hour of moderate exercise can clear up cognitive fatigue.(3)Disadvantage:Running after lunch can be very strenuous. Your body needs more time to digest depending on how heavy and rich your lunch was. In order to avoid having to deal with digestive problems (e.g. stomach cramps) during an intense interval training, follow these guidelines:Wait about 30 minutes after a light snack before you go running. If you ate a large lunch, wait 1.5 to 2 hours before your run. If running after eating doesn’t make you feel good, do your training before lunch. However, it might be harder to run because your energy stores are not entirely full.Nutrition guide for runners:Do you want to know what you should eat before, during, and after your run? Find out in the nutrition guide for runners. Running at night or in the eveningFor some of us, running at night or in the evening is the only time we have for a workout. It can also be a great way to blow off steam or unwind after a long day.While it’s best to avoid high-intensity runs right before bedtime, running in the evening overall can actually help you catch more Zs.Advantage:Are you stressed out at the end of a hectic workday and have trouble unwinding? An easygoing endurance run can help you blow off some steam. You might also have more time in the evening for a proper warm-up and stretch. Disadvantage:Traditionally, we’ve been told that exercising late in the evening can affect our sleep schedule due to the production of cortisol, a stress hormone.However, a 2019 study concluded that exercise at night can aid sleep—as long as it’s more than an hour before bedtime.(4) That means you should schedule your runs at least 2 hours before sleep and avoid high-intensity exercise such as interval training or running.Find the best time to run according to your individual goalsNo matter the time of day that you run, there are advantages and disadvantages as well as different training effects. Think about your individual goals when you schedule your runs. Do you want to lose weight, reduce stress, get faster, or run farther? One study looked at the optimal training times for men and women. For men who want to lose weight, evening exercise has been shown to increase fat oxidation and reduce systolic blood pressure and fatigue.(5) In the same study, exercising in the morning for women reduced abdominal fat, while evening workouts were good for muscle function.Tip:The adidas Running app has a goal-setting feature. You can decide between a daily, weekly or monthly goal. Set your target calories, distance, duration, and more!No matter the time of day you run, there are advantages and disadvantages.Here are the main takeaways:If you want to maintain your performance level, you can train at any time of the day. Make sure you warm up properly.Midday runs are best for intense interval training to boost your performance.Training runs for general rest and recovery are best done in the evenings. Basically, the best time for you to run is when it feels easiest for you. Factors like daily schedules, sleep patterns, work, leisure time, family, and meal times usually play a major role when planning your runs.*** More
Alcohol and Exercise – 7 Rules for Athletes
Each year, around 10 liters of pure alcohol (ethanol) are consumed per capita in the United States.(1) And in fact, athletes also like to relax with a glass of wine or beer occasionally. But do alcohol and exercise go well together? These are the seven most important rules you should follow if you don’t want your drinking to hurt your athletic performance: 1. Moderation is the name of the gameIf enjoyed in moderate amounts, alcohol is also “allowed” for athletes and leisure athletes. Yet there is no scientific consensus on where to draw the line between healthy alcohol consumption and the point where it affects your training.(2) We do know, however, that women should drink less. Due to the lower body mass, higher fat percentage, and reduced enzyme activity (alcohol dehydrogenase), the female body digests less alcohol than the male body.Common recommendations for moderate alcohol consumption without health risks:10g of alcohol (⅛ of wine) for women20g (¼ of wine or 0.3L of beer) for men per day(3)In general, it’s advised to avoid daily alcohol consumption when doing sports, though. 2. Keep an eye on the caloriesAlcohol is often an underestimated source of calories. 1 gram of alcohol contains 7 calories, compared to 1g of fat with 9 calories. Therefore, 0.5 liters of beer contain 200 calories. To “work off” that beer, you would need to go for a 30-minute run. Calories we don’t burn are stored in the body. Cocktails containing cream, sugary syrups, or cordials are especially high in fat and sugar – they’re the calorie bombs among alcoholic drinks.3. Stay hydratedAlcohol promotes the excretion of water via your kidneys. This can lead to quicker dehydration of your body, thereby altering your mineral balance (e.g. potassium, magnesium, zinc). If your muscles are missing those minerals, their performance will drop! A rule of thumb: Accompany every glass of beer or wine with a glass of water. This doesn’t just make you drink less alcohol, but also helps to save on calories. And remember, you need to replenish the electrolytes and liquids you lose when sweating during your workout. This best works with isotonic drinks – drinks with the same salt composition as your body’s fluids. Due to this characteristic, they are perfectly suited to fill up on water and minerals post-workout.4. Avoid alcohol during intense training & competition phasesScientists found that even a moderate alcohol intake can reduce muscular strength. In a study, men drank 1 gram of vodka with orange juice per kg of body weight after a workout. For the average man, this corresponds to 6 vodka shots. Then, 36, and again 60 hours later, they had to prove their strength while being compared to a control group. The study revealed that the strength values of the alcohol-drinking test persons were significantly below those of the control group despite granting both groups the same time for recovery.(5) This means you should do without alcohol during especially intense training periods. And make sure you avoid alcohol (or just have a very reduced amount) within the last 48 hours prior to a competition.But what if you overdo it by accident?We’ve got tips on what to consider when you’re exercising with a hangover. If you want to build muscle, combining alcohol and exercise is not a good idea. Studies show that drinking after working out reduces muscle protein synthesis, thereby impairing recovery and hindering muscle growth.(6)5. Improve recovery & prevent injuryThere’s no clear limit indicating as of which amount of alcohol will negatively influence your recovery. However, alcohol consumption is often linked to cramps, makes you more prone to suffer injuries and prolongs the healing process. To be on the safe side, opt for the alcohol-free version during intense training periods, or times where your training requires a high mileage.6. Get enough shut-eyeExcessive amounts of alcohol and those nights you spend on the dance floor affect your mental focus, endurance, coordination and, therefore, your overall performance. Too little sleep combined with alcohol consumption put your body under stress. Make sure you find enough time for recovery!7. Alcohol-free beer – a great alternativeBeer is often praised as the ideal drink to fill up on minerals and carbs after a competition. Getting in the minerals and carbs you lost and burned is definitely vital. However, the alcohol contained in beer slows down the process of filling your body’s deposits, which is the prerequisite for recovery and further training sessions. Therefore, opt for the alcohol-free alternative! Most non-alcoholic beers are isotonic, making them perfect to get in those electrolytes and liquids you lost. But keep in mind that even alcohol-free beer contains up to 0.5% of alcohol. Try it with orange juice next time! The American College of Sports Medicine found that OJ contains 4 times as much potassium and 3 times as many carbs as beer. Compared to good old orange juice, you’d need to drink 11 glasses of beer to reach the daily recommended amount of B Vitamins.ConclusionThe occasional drink in moderation is not a problem – even for athletes. However, if you want to improve your performance, build muscle, or are training for a race, steer clear of the bottle. *** More
Find Out How to Stay Motivated to Work Out
by Emily Lemon & Hana MedvesekAre you ready to make some positive changes in your life? Maybe you’ve tried it before and stuck with it for a few weeks or even months. You started to notice a difference in your energy levels, quality of sleep, and how you felt in your body. But then there was a setback. Maybe you got sick, went on vacation, or had to work on a big project that devoured all your time. Your routine was interrupted, and you’re ready to make a new beginning. Understanding how the brain works with you and sometimes against you as you try to get back to your routine can help you identify the best strategy to get you committed to fitness again.3 Key Factors in Exercise CommitmentThere are three essential things to remember when establishing a new exercise routine. Try writing these phrases down and sticking them on your wall so you don’t forget.1. PatienceWhether you are learning a new language, a musical instrument, or how to have healthy relationships with people, the principle is the same. You need to be patient with yourself. Improving at something takes time, and you will mess up a lot along the way. It’s no different with strength training. The more time you invest in it and the more you practice, the better you will get. And the changes you experience in your mind and body are incredibly rewarding. So, be patient with yourself along your strength journey. Forgive yourself for taking breaks or overdoing it once in a while. Remember, this is a long-term investment in your relationship with yourself.2. Building Good HabitsThe ability to create healthy habits has nothing to do with strength of character or willpower. There are established strategies we can implement to set ourselves up for success. These include starting with little changes, such as refilling your water glass every time you go to the toilet at work to make sure you’re staying hydrated. It also helps if you do it every day, so if fitness is your goal, build more movement into your daily schedule by doing two push-ups when you get out of bed every morning or squats while you brush your teeth. Establishing cues for your habits can make them become automatic. For example, put your workout clothes out the night before if you plan to exercise in the mornings. You’ll be more likely to put them on if you see them when you wake up. For more guidance on building healthy habits, check out our blog post on the topic. 3. Purpose One of the best ways to stay committed to fitness is to have the right mindset. Following a plan can give you the structure and guidance you need to make sure you are challenged but not overdoing it, but what really matters is purpose. Mindset matters so much, in fact, that it can directly affect measurable aspects of your health. In 2007, researchers at Harvard University studied the effect of telling people they were getting exercise in their daily job cleaning hotel rooms compared to a control group that was not told this information. The results showed a decrease in weight, blood pressure, body fat, and BMI among the group compared to the control group. You have a vision of what kind of life you want to lead; stay focused on that. Think about what you gain as you work towards it and what you will miss out on if you quit. 3 Tips to Stay Committed to FitnessFeel why you’re doing thisWhat is the long-term effect of achieving your goal? What would make you proud and why? Keep exploring until you find an answer that feels emotionally charged. When you are emotionally connected to your vision, it motivates you on a deeper level. What is your vision of a “stronger you”?Maybe it’s about keeping up with your kids, watching your parents age, or having adventures with your spouse or friends. Maybe you want to be a role model. Or perhaps you used to have more energy and want to get it back. Something within you moved you to start your strength journey, and this is what gives you purpose. Remembering what moved you to start can help you stick to your decision.Surround yourself with remindersMost of us reach for our phones out of habit hundreds of times a day. Why not use this to your advantage? An easy way to do this is to choose a wallpaper on your phone that reminds you of your vision. That way, you can connect to your inner purpose for training daily. Once you experience your first setback, you will easily remember the importance of starting in the first place.Track your commitmentInstead of focusing on the outcome, like the number on the scale, focus on the actions first, like doing three workouts a week. For any new habit, especially strength training, it really helps to have a place where you can tick off the work you’ve done. The more details you track, such as which weights you use during a workout, the better! That way, when that critical voice in your head starts saying you aren’t making enough progress, you have evidence that you were doing the work and an effective way to assess whether you need to make changes to your plan or just stick to it.TakeawayNow you’ve got a better understanding of how to stay motivated to work out, so remember: your vision can make all the difference in staying committed to fitness. If you have an emotional connection to your purpose, you are more likely to stay committed to achieving your goals. Set yourself up for success by establishing healthy habits in your everyday life and reminding yourself of what. And remember to keep track of your activities so you can look back and be proud of how far you’ve come! *** More
7 Exercises to Treat Iliotibial Band Syndrome (ITBS), or IT Band Syndrome
Injuries and overuse syndromes are common in runners and can quickly take the fun out of exercise.One of the most frequent problems runners face is the iliotibial band syndrome (ITBS), often just called IT band syndrome, or sometimes referred to as runner’s knee.Here you can find answers to the most common questions on the problem and seven exercises for preventing and treating this common runner’s ailment:What Is IT Band Syndrome and How Does It Develop?The problem of iliotibial band syndrome (ITBS), often just called IT band syndrome, occurs when the iliotibial band (IT band), which runs along the outside of the thigh, rubs against the knee joint.When you run, you constantly bend and straighten your knee joint. If your leg is turned slightly inward due to improper form, rubbing occurs. This friction can lead to tightening or inflammation of the fascia of the IT band. This explains why IT band syndrome, sometimes also named under the broad term ‘runner’s knee’, starts out as a dull ache, but over time turns into a stabbing pain on the outside of the knee. This can make simple things like climbing stairs or even walking very painful. It can also put a quick end to your running training.Please note:The term runner’s knee is a broad one and therefore, can also be referred to as patellofemoral pain syndrome (PFPS). The latter is actually different from the above-mentioned IT Band syndrome: PFPS describes pain in the front of the knee and around the patella or kneecap.What Are the Causes for IT Band Syndrome?Improper running technique and worn-out shoes are not the only causes of IT band syndrome. A lack of strength in the stabilizing muscles of the foot, knee, and hips can also lead to this injury. The weak muscles cannot provide the stability needed during the initial contact and take-off. Regular cross-training can help to prevent imbalances and avoid developing an overuse injury: Try the Running Strong training plan in the adidas Training app to improve your running.What Should You Do When ITBS Occurs?If you are experiencing pains like those described above, stop running for the next ten to 14 days. Give your body and your knee a good rest.You can focus on recovering and building up strength in your stabilizing muscles with a targeted workout: the most important muscles to strengthen are your core, hips, and glutes. The right balance of mobility and stability is essential for relieving the stress on your IT band.You can and should, of course, do the workout below to prevent problems before they occur. Doing specific exercises two or three times a week can help avoid muscle weaknesses and imbalances.7 Effective Exercises to Treat ITBSThe following seven exercises offer you an ideal combo—they reduce muscle tension, improve flexibility and strengthen your stabilizing muscles.You can do them as a separate injury-prevention workout or as part of your recovery routine if you are forced to take a break from running for a while.Afterward, you should be able to continue with your running training pain-free. Take 30 minutes a day to work on correcting the imbalance in these typically weak areas.Please note:If you do not see any improvement after treating iliotibial band syndrome (ITBS), or runner’s knee, yourself, you should definitely consult a doctor for an accurate diagnosis. Specialists may also be able to clarify other causes of the problems.1. Release: Reduce Muscle TensionExercise 1 – Trigger Release with BallStarting position: Hurdler stretch with your knee bent at a 90° angle.How to perform the exercise:Position a trigger point ball or a lacrosse ball under the outside of your thigh muscle.Search for the spot in your muscle with the most tension.Now increase the pressure on the ball and slowly rub the tense area in a star pattern. This area should start to hurt less after a while.Duration:60-90 seconds per point and sideExercise 2 – Lateral Quad RollStarting position:Lie on your side.Position a foam roller under the thigh of your bottom leg and cross your top leg over with your foot on the floor in front of you.How to perform the exercise:Roll the muscle slowly at an even pace starting from the knee and working your way up to the hip.Avoid rolling directly over tendons and ligaments so as not to place unnecessary stress on them.Duration:60-90 seconds per point and side.2. IT Band Stretches for Runners: Increase FlexibilityExercise 1 – Supine ScorpionBasic VersionStarting position:Lie on your back.How to perform the exercise:Using your left hand pull your right knee to the left and try to push your knee to the floor.Your knee should form a 90° angle between your upper and lower leg.Now reach your right arm up and to the right. You should feel the stretch on the outside of your thigh.Advanced VersionHow to perform the exercise:Starting from the basic version.Now extend your right leg and thus increase the intensity of the stretch on your thigh muscle.Duration:60-90 seconds per sideExercise 2 – Pigeon PoseBasic VersionStarting position:Start on all fours.How to perform the exercise:Bring your right knee forward through your arms as far as you can and place your knee on the mat.The lower part of your right leg should be slightly open, so that your thigh is not resting on your calf.Make sure to keep your front foot flexed.Your left leg should rest comfortably extended behind you and your left hip should be tilted slightly to the right.Now raise your torso until your back is straight and adjust your center of gravity so you feel a comfortable stretch on the outside of your thigh.Advanced VersionHow to perform the exercise:Starting from the basic version, stretch your arms forward and lower your torso toward the floor.This will increase the intensity of the stretch.Duration:60-90 seconds per side3. Performance: Build StabilityExercise 1 – Single Leg Squat Front and BackStarting position:Stand on one leg.Put your weight onto your right leg and extend your left leg out straight in front of you and low to the floor.How to perform the exercise:Squat down and try to keep the knee as stable as possible.Hold this position for a few seconds and then push back up to the starting position. (Picture 1)Now extend your left leg straight out behind you and low to the floor.Squat down while once again keeping your knee stable and then push back up to the starting position. (Picture 2)Duration:3 x 10 repetitions per sideExercise 2 – Single Leg Bridge with ResistanceStarting position:Lie on your back.Place your feet hip-width apart.Lift your hips up and assume the shoulder bridge position.How to perform the exercise:Pushing up through your heel, put your weight on your left leg.Pull your right knee up towards your chest with your hands under the knee joint.Push your leg against your hands to apply resistance.Keep your hips square and then slowly reduce the tension.Let your hips sag and then lift them up high again.Duration:3 x 10 repetitions per sideExercise 3 – Clam Shells with MinibandStarting position:Lie on your side.Position a miniband between your knee and thigh and bend your knees slightly.How to perform the exercise:Stabilize your body with your right arm on the floor and then open your knees like a clam. Pull the band apart slowly but firmly and try to engage your hips and core muscles.Let the band pull your legs back together (with control) and then repeat the movement again.Duration:3 x 10 repetitions per sideSome Final WordsAs soon as you are pain-free for about ten days, you can try an easy test run. You should keep it short and make sure to warm up well. You can find useful tips and stretches for warming up in this blog post. It’s best if you run your test run on a treadmill or do a short, flat loop. This way you can stop at any time if the pain should return again. If everything goes well, you can slowly increase the distance per day. Related articles:*** More
Why Does My Knee Hurt? Check Your Symptoms!
Does your knee hurt after a run or other workout? It’s not always runner’s knee; you may be suffering from jumper’s knee or pes anserine bursitis. Here you will find an overview of the three most common knee problems and what you can do about them.3 Common Knee ProblemsStep #1: Where Does It Hurt?Iliotibial band syndrome (ITBS):If it hurts on the outside of the knee and extends toward the hip, it is iliotibial band syndrome (ITBS), often just called IT band syndrome, or sometimes runner’s knee.Jumper’s knee:Isolated pain in the front of the knee on the lower pole of the patella is also called “patellar tendinopathy”, or “patellar tendonitis” (jumper’s knee).Pes anserine bursitis:If pain develops on the inner side of the shinbone directly below the knee joint, it is most likely pes anserine bursitis, also called “pes anserinus syndrome”, “inner knee pain”, or “medial knee pain”.Step #2: Which Sport Do You Do?In order to diagnose which knee problem you suffer from, it is important to look at how you work out. All three knee problems can, indeed, develop in any sport. However, the jumper’s knee – as the name suggests – is more common among athletes who do sports involving jumping (e.g. volleyball) or stop-and-go movements (e.g. tennis, soccer). Runner’s knee and pes anserine bursitis, on the other hand, usually appear in runners.Step #3: Is Your Knee Tender to the Touch?Tenderness is present in all three conditions:With the IT band syndrome (also runner’s knee), the tenderness is on the outer side of the knee joint.With the jumper’s knee, the tenderness can be felt in one spot directly on the patellar pole.With pes anserine bursitis (also pes anserinus syndrome, inner knee pain, or medial knee pain) there is tenderness below the inner side of the knee joint.Step #4: What Can I Do About the Pain in My Knee?Treatment is necessary for all three conditions: ice and rest your knee! Avoid jumping or impact activities.Foam rolling exercises and stretching can help. If you suffer from Iliotibial band syndrome (ITBS), jumper’s knee, or pes anserine bursitis, you can find helpful exercises and tips in the respective blog posts:In a nutshell, these three knee problems can usually be distinguished by the location of the pain. The type of sport you do can also provide helpful information.Please consider:If the condition does not improve after treating it at home, you should definitely consult a medical professional for a clear diagnosis and additional treatment advice.*** More
Stronger Back • 6 Great Back Strengthening Exercises
Many people think you need weights or a pull-up bar to train your back, but this simply isn’t true. Bodyweight exercises are also an effective way of strengthening your back muscles. The exercises using your own body weight as resistance are usually very complex and great for activating your stabilizing muscles.Why Back Strengthening Exercises are ImportantA strong back is important for more than just looking good. Working together with your abdominal muscles, a well-conditioned back can protect your spine, improve your alignment, and help you avoid sprains and strains.A lot of us work a sedentary job, which means we’re typically sitting for hours in a forward-leaning position that puts a lot of stress on our spine. Regular back training can improve your posture and is the most effective method for preventing back pain.6 Back Strengthening Exercises for a Stronger BackToday we’d like to show you six great exercises for your next back training:How to Create a Defined Back With These Exercises:Pick three of the exercisesDo three sets per exercise with 90-120 seconds of rest between setsDo 10-12 repetitions per exercise and set (for the plank: hold 30-60 seconds for one set)1. Superman2. Superman PullFor extra resistance:Hold a resistance band between your hands and stretch it out while pulling your shoulders back.3. Quadruped Limb Raises4. Low Plank5. Bridge6. Wall Lateral PulldownsDo you want to improve your overall fitness and train your entire body? Get the adidas Training app, and find core exercises, HIIT workouts, and more!*** More
Want To Know How To Work Out According To Your Body Type?
Perhaps you’ve heard about the three different body types, also known as the somatotypes, but did you know that it is also important to work out according to your body type?Your body type is predominantly genetic, but that doesn’t mean you are limited to a certain level of fitness. While it might be unlikely to get that hourglass figure if you are predispositioned to have more of a straight and narrow physique type, there are ways you can train in order to make the most out of your body type and have a healthy fitness level that feels great! Note:Since not all body types are the same, you may not find yourself identifying with one specific body type, and that’s totally normal! Still, this post should give you some guidance on how to train and eat to reach your own individual goals.What are the 3 body types?The idea of body types generalizes the shape and composition of the human body, and divides the characteristics into three common categories, known as the three somatotypes. The three body types are Ectomorph, Mesomorph and Endomorph. You can get a good idea of what these body types look like and where they are prone to build more muscle and store more fat from the image below.The History Behind The Somatotype TheoryThe idea of the three body types was first introduced in the 1940s by Willian Sheldon, a University of Houston professor. After studying hundreds of people’s physiques, he found three extremes of body types – underweight, athletic, and overweight.(1) It may seem simple, but his theory was that human physiques fell into one of three categories and that it was impossible for anyone to change or alter their somatotype since it was determined by their skeletal structure.(2) Modern Research On The Somatotype TheoryOver the years, there have been many studies performed to test Sheldon’s theory. One study looked at kayakers, basketball players, and football players and observed the athlete’s body type patterns in relation to the sport they played and level of performance.(3) They found that the high-achieving athletes in each sport had a common body type; high-achieving kayakers fell under the endomorphic body type, the basketball players aligned with the mesomorphic body type, and the football players fell under the ectomorphic body type.(4)The results of this study concluded that a common somatotype was present in each of the high-achieving athletes in their chosen sport.(5)On the contrary, there have been other studies that argue that the human physique can’t simply fall into three categories and that there must be either more body types or combinations of the ectomorph, mesomorph, and endomorph body types where someone shows two primary characteristics of two different body types.(6) How To Work Out According To The Body TypesNot everybody is going to fit exactly into a single category of body type, but you might notice that there is one type that is more predominant. Let’s break it down a bit further and talk about each body type in more detail as well as how you should approach your fitness training and balanced diet according to your type in order to maximize results.EctomorphThe Ectomorph is naturally very thin, has narrow hips and shoulders, very low body fat and very thin arms and legs. The Ectomorph might say things like, “No matter how much I eat, I cannot seem to gain weight.” Contrary to popular belief, not everyone is looking to lose weight, as fitness training is also about being healthy. So here are some great tips for fitness training and a balanced diet for the Ectomorphs. Ectomorph Workout:Strength training for the Ectomorph:Train with heavy weights and lots of rest in between sets (2-3 minutes) as well as in between exercises (5 minutes).Only train 1-2 body parts per training day to avoid too much caloric expenditure.Aim for 5-10 reps and 6-8 sets of each exercise.Take plenty of rest in between workouts and never train a muscle group that is sore. And if you’re feeling really sore, try out foam rolling for recovery.Check out this low-intensity strength training workout on our adidas Training appCardio training for the Ectomorph:Very minimal cardio.Moderate and low-intensity bike rides and brisk walks (think of them more as relaxing cardio activities to reduce stress).lower-intensity, total-body workouts like Pilates, dance, and yoga Check out this low-intensity cardio training workout on our adidas Training appEctomorph Diet and Nutrition: Opt for well-balanced meals, making sure not to skip meals or trade for snacking.(7) Diet of moderate proteins, lower fats, and higher carbohydrates. Starchy carbohydrates like rice, oats, quinoa, and potatoes are a healthier choice.A balanced diet could include oatmeal, fruits, veggies, nuts, lean meats, quinoa. Avoid highly processed carbohydrates like chips and candy. MesomorphThe Mesomorph body types are able to put on muscle easily, often having strong legs, broad shoulders, and a narrower waist. Generally, they also have very low body fat and are considered to not be overweight or underweight. Mesomorph Workout:Strength training for the Mesomorph:The more varied the training, the better the results.Light, moderate, and heavy weight training as well as bodyweight training with the adidas Training app.Basic exercises (squats, lunges, deadlifts, rows, chest press, shoulder press, etc.) with heavy weights, followed by isolation exercises with moderate/light weights.Aim for 8-12 reps for most exercises. When it comes to leg training, you can incorporate really heavy weights with around 6 reps and really light or no weights at around 25-30 reps for 3-5 sets.Adding in other strength training activities that you think are fun can add variety to your fitness routine, like this Lower Body Lean With Band resistance band workout.Check out this strength training workout on our adidas Training appCardio training for the Mesomorph:3 days per week of cardio for 15-30 minutes.Get motivated with a fun and rhythmic with our HIIT workout on our adidas Training app. Check out this cardio training workout on our adidas Training appMesomorph Diet and Nutrition:Well-balanced and equal distribution of proteins, carbohydrates, and fats. Dinner idea could be grilled chicken breast, baked sweet potato, and roasted veggies. EndomorphThe Endomorph body type is more round and pear-shaped and tend to store more body fat throughout the entire body, especially in the legs and arms. Typically, it’s much harder for the Endomorph to put on muscle and much easier to gain weight. However, as mentioned before, health and fitness is possible for all body types despite your genetics. Reaching your goals might take more discipline and time but becoming more fit and healthy is worth the effort of making better choices.Endomorph Workout:Strength training for the Endomorph:Total-body workouts with compound movements to burn the most calories. This can be a mix of bodyweight training with the adidas Training app as well as moderate weight lifting.Avoid heavy weight lifting with low reps.Aim for 8-12 reps and 3-5 sets for upper body and 12-20 reps for lower body.After reaching initial weight loss goals, it is okay to start to isolate muscles you want to shape a bit more.Check out this strength training workout on our adidas Training appCardio training for the Endomorph:Check out this cardio training workout on our adidas Training appEndomorph Diet and Nutrition:Diet for endomorphs is higher proteins and lower carbohydrates. Consume food like quinoa, zucchini noodles, hummus, lean meats, and veggies. With so much information out there, it can be quite overwhelming to find the right body type workout that best suits your needs. Knowing your fitness body type is a great starting point to help lead you in the right direction. And remember, long-lasting results, regardless of your body type, take time and consistency. So keep it up and make the necessary adjustments as you continue on your fitness journey! More
High-Intensity Interval Training (HIIT) or Endurance Training: What’s Better for You?
Exercise is generally separated into aerobic/endurance training and power/strength activities. Long-distance running is an example of aerobic/ endurance, whereas high-intensity interval training (HIIT) falls into the power/strength category.(1)Are long, continuous endurance runs better for your training, or should you focus on high-intensity workouts? The answer largely depends on your training goal, fitness level, and enjoyment.Table of ContentsWhat Is Endurance Training?Endurance training is also known as “prolonged exercise training.” It is classically performed at a relatively low intensity over a long duration. Long slow distance training is one type of endurance workout. During long slow distance training, an individual sustains a submaximal workload for a longer time.(2)Classic endurance training results in enhanced cardiac output, maximal oxygen consumption, and the development of new cells. The result? The ability to maintain cardio exercise for longer distances and times with ease.(3)What Is High-Intensity Interval Training (HIIT)?HIIT is performed with a relatively high load or intensity at a short duration. Typical HIIT workouts qualify as strength training exercises. You perform repeated bouts of work at close to maximal power for a short period.(4,5)But, just because you’re doing interval training doesn’t mean you’re doing HIIT. For it to be high-intensity training, you’ve got to push yourself to your max with every interval. Studies show that most people overestimate their exertion levels.(6) Be honest and continuously adapt your workouts for progressive overload.How Does Endurance Training Compare With High-Intensity Training?Endurance training and HIIT demonstrate a similar energy consumption (i.e., they burn an equal amount of calories during the workout).(8) But how individuals adapt to the training depends on many factors, including:geneticsgenderagenutritiontraining historyenvironmentFurthermore, it’s rare for a workout to be purely endurance or strength training. Most activities combine endurance and strength.(9) Even cardio-focused HIIT, like cycling intervals, will likely develop strength.Ultimately, both HIIT and endurance training make you stronger, increase your stamina and cardiac output, help you lose weight and fat, and positively impact your fitness.Studies show that short-term, intense exercise can lead to endurance adaptations. Inversely, low-load training approaching failure can lead to strength adaptations. If you challenge yourself, you’ll see results, no matter the type of workout.(10)Thoughtful Workout ProgrammingWhen planning your HIIT and endurance exercise routines, the adage of “too much, too soon” holds. Studies show that simultaneously increasing strength and endurance training volume impedes progress.(11,12,13)Goals-Based Training ProgramNow that you understand how endurance and interval training at high intensities affect your fitness, it’s time to set some goals! Find your objectives and how to achieve them in the list below. Then, use the Find the HIIT series on the adidas Training app!Goal 1: Get StartedDo This:Lower-intensity HIIT and endurance trainingWhy?Have you just taken up running and still find it difficult to run for longer periods of time without stopping? Then you should begin with low-intensity intervals. Try running for short intervals followed by walking rests so you can recover. You can find a good program for beginners in our blog post, Go from Walking to Running with These Expert Tips!Goal 2: Improve Race TimesDo This: Endurance training and HIITWhy? An effective training program for improving your race time is built like a pyramid:The stable foundation is composed of longer runs to build your aerobic capacity.You can enhance your base by improving your running form and performing strengthening, stabilizing, and stretching exercises.The top of the pyramid consists of race-specific maximum efforts like tempo runs and high-intensity intervals.Goal 3: Run Half Marathons And Longer RacesDo This: Endurance training*Why?If you want to finish a half marathon or longer, you must first put in the mileage. Long, low-intensity runs make up the majority of your preparation. In particular, this helps your tendons, ligaments, bones, and working muscles get used to sustained impact. This helps to prevent overuse and injury. Long-distance runs increase your aerobic endurance and streamline your running form. *Note: If you want to run a sub-3 hour marathon, you not only have to train at high volumes, but you also need to incorporate speed work and high-intensity interval training into your training plan.Goal 4: Run 10Ks And Shorter RacesDo This: HIIT and HIIT sprintsWhy?High-intensity intervals are crucial for short-distance races like five and ten kilometers. The shorter the race, the more fast-paced and intense workouts you should do. For races of up to ten kilometers, you usually run at or above your anaerobic or lactate threshold. This is the level at which the oxygen is no longer sufficient to metabolize the accumulating lactate (lactic acid) caused by high-intensity exercise.High-intensity interval training and challenging tempo runs at race speed are good ways of building up your body’s tolerance to high lactate levels. This not only improves your lactate tolerance and pace endurance but also increases your VO2 max. Goal 5: Lose WeightDo This: HIITWhy?The best workouts for losing weight are those that help you achieve a negative energy balance (where more calories are burned than consumed). High-intensity intervals burn a high amount of calories in a short period of time. The high intensity of the workout puts a lot of strain on your muscles. The process of rebuilding and repairing your muscle tissue after the workout requires additional energy, and the afterburn effect continues to burn calories post-exercise. HIIT leads to a greater afterburn than endurance training.(14)Is HIIT Making You Hungry?Try endurance training if you’re trying to lose weight but feel extra hungry after your HIIT workouts. Your intense exercise might be dysregulating your appetite. Longer, more relaxed activities may soothe your hunger hormones and maintain a negative energy balance.(15)Goal 6: Build StrengthDo This: HIITWhy?HIIT workouts are more likely to increase muscle mass throughout the body. Muscles get bigger when exercised to fatigue (or very close). Since HIIT aims to train as hard as possible with every interval, these workouts are likely to develop total-body strength.But if you’re new to exercise or returning after a break, any workout will increase your muscle mass. So beginners can use endurance training to achieve their strength development goals. Once you get over the initial training hump, avoid a plateau by adding HIIT.Goal 7: Lose FatDo This:Endurance trainingWhy?Generally speaking, endurance training is a fat-burning activity. When you run, cycle, or exercise at around 60% effort, your body uses fat as fuel. Anything about that switches to glycogen and acid for energy (like when you reach your maximal output during HIIT). After an initial fat loss stage, start incorporating HIIT into your workout program. HIIT workouts increase muscle mass more than endurance training. Muscles increase metabolism, helping you use more fat during the day (even when resting). For more information on the mechanisms of exercise for fat loss, see this blog post: How To Burn Fat Running.It Gets Easier!Tough training sessions are very hard on the body and require a lot of recovery time. The better your base is, the more training your body can handle, and the less recovery time it needs after intense workouts. Or simply put, you can train harder and more frequently.Create Your Workout ProgramEndurance training and HIIT are equally important. Your exact workout plans are dependent upon your goals and lifestyle. Nevertheless, you should incorporate both styles of exercise to profit from the training effects of each.Admittedly, going for an hour-long run requires less planning and knowledge than creating your own HIIT workout. To help, we’ve launched a new high-intensity interval training series on our adidas Training app. Let us guide you: *** More