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    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

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    Yoga Fitness: 3 Ways to Make Yoga Part of Your Workout

    The body is built to move, so most exercise is healthy and beneficial. Yoga is one of the least intense and most unique forms of fitness. Many potential or current yogis ask: “Can you get fit and toned from yoga?” Here, we explore how yoga helps you stay fit.1. Yoga for Fitness: A Yoga WorkoutWhile yoga alone can help someone get in shape, this is highly dependent on your current fitness level, the style of yoga, and the intensity or frequency of yoga sessions. Launching A Fitness LifestyleYoga is a great way to launch a fitness journey, especially if you’re new to exercise or out-of-shape. Yoga activates and exercises every muscle in the body, burning calories and strengthening muscles. Someone new to yoga or exercise may see noticeable changes within weeks, no matter the type or intensity of yoga.Yoga For Strength or Aerobic TrainingThose who regularly work out may also notice changes in their fitness when practicing yoga, especially if they set clear goals for their practice. People who regularly strength-train should do cardio yoga versus runners who can do yoga to increase strength. Here are more details on what kind of yoga to do and why:Bikram yoga is a challenging style of yoga done in a sweltering room. It has been proven to help people increase the weight that they could deadlift.(1) And, it might help with cardiovascular wellness because of heart rate elevation due to heat. Yoga that involves holding challenging poses for a long time will increase strength. Staying in a pose until you feel muscle fatigue is the key to building more muscle. Styles like Ashtanga and Power yoga naturally integrate these kinds of isometric contractions.Fast-flowing styles of yoga, like Vinyasa yoga, can boost cardiovascular endurance and strength. First, learn a series of poses and then link them together (typically, one breath, one movement). Beware: certain yoga poses are dangerous when linked improperly in a flow. It’s best to learn a yoga flow from trained practitioners. Older adults are especially likely to gain cardiovascular benefits from yoga(2). So invite Grandma to join you! And even if you do not see a marked increase in your running splits, yoga is proven to improve overall cardiovascular health.(3) Your lungs will feel healthier!Yoga For FlexibilityWhile being flexible will not help you lose weight or build muscle, it is a measure of fitness and physical health. One study showed that a regular yoga practice increased the flexibility of computer users specifically. Even a simple and short chair yoga session can make you more flexible, especially when you do it frequently.If your sole goal is to increase flexibility and range of motion, you’ll need to do yoga at least two times per week. If you want certain parts of your body to become more flexible (for instance, your hamstrings or lower back), you’ll need to hold a static, relaxed stretch with that specific part of the body for at least five total minutes a week. You could hold the stretch for 2.5 minutes in two different sessions or 5 minutes in one session.(4) Yin yoga is one type of yoga that involves long-hold, relaxed static stretches. 2. Yoga As A Complement To Other Styles of FitnessFor people who already exercise frequently, yoga may not significantly impact strength or cardiovascular health. But it can make your other training sessions better. Here’s how.Yoga For Injury AvoidanceAs discussed in our blog post about yoga for back pain, yoga is a scientifically-proven way to relieve back pain related to injury or chronic pain.(5) A regular yoga practice may make your back healthier overall, reducing the risk of back injury in other sports.A lack of balance often causes blunt force injuries in sports. Yoga helps you to become more balanced, potentially helping avoid trips, falls, or collisions.(6) Tripping over dumbbells is one of the most common gym-based injuries. Yoga can help! (As can properly re-racking your weights, but gym etiquette deserves its blog post…)Yoga For Body AwarenessYoga increases general body awareness. Knowing where our body is in space is called kinesthetic awareness. Knowing where it is in relation to itself is called proprioception. These skills are critical components of effective movement. When we have a natural awareness of where our body is, we ensure better form and function. Body awareness helps us feel if our deadlift form is proper, how high to lift a knee when climbing stairs, and if our shoulders are over our elbows in plank. When you practice yoga, you’ll learn enough about your body to make the rest of your workouts more targeted and effective. Flexibility, coordination, and mobility are all skills learned in yoga to make the rest of your activities more effective.Interestingly, scientists have found that yoga reduces inflammation in the body, but they don’t understand why. Some posit that it’s due to body awareness; something about feeling very connected to one’s body serves as a natural anti-inflammatory.(7)Yoga For MobilityFlexibility occurs when a muscle expands in a passive, usually static position. Mobility is a group of muscles’ ability to expand integrally while in motion. Mobility is dynamic and active eccentric muscle contraction, whereas flexibility is passive and eccentric.(8) Mobility is the ability to move in and out of stretches with grace and sometimes with force. Less intense styles of yoga, like Yin yoga, help with flexibility. More movement-focused styles of yoga, like Vinyasa and Ashtanga, help with mobility.Interestingly, both passive yoga and more mobility-focused yoga help release muscle tension. Mobility training stimulates the nerves that contract muscles while lengthening them and the tissues surrounding them (i.e., fascia). Blood flow increases to the mobilized space, joint range of motion increases, and tension subsides.(9) Because the movements are controlled and span multiple body parts, yoga builds coordination and an intrinsic understanding of stabilization.Yoga for Athlete’s RecoveryFlexibility training that involves holding passive stretches (like yoga) can reduce sensations caused by the nervous system in that area. In other ways, yoga can help make physical feelings of soreness, pain, and burn to subside. That’s one reason why many athletes save yoga for after a training session, especially if muscles are inflamed or sore.(10)3. Yoga For Mental Health: A Mind-Body ExerciseYoga is proven to have more beneficial mental health impacts than other kinds of exercise.(11) You won’t burn as many calories as a run or build as much muscle as a barbell strength workout. But you will exercise your mind-body connection in a yoga class, and this may be the greatest exercise of them all.Yoga For Positive PsychologyStretching is proven to decrease cortisol levels in the body and has positive psychosocial outcomes, whether you do it independently or in a group class.(12) Women, in particular, are less likely to objectify themselves and less likely to suffer from an eating disorder when they practice yoga.(13)Yoga: A Mindfulness PhenomenonWhile mindfulness is a term thrown around often in popular culture, it carries actual psychological benefits. Mindfulness is a quality of non-judgmental, observational focus on one’s current experience. Being mindful means feeling curious, experiential, open, and accepting of one’s current state. Mindful people are proprioceptive and interceptive; they use their senses to interpret their bodies and their world. Very mindful people become more in-tune with their interpretations, beliefs, memories, conditioning, attitudes, and affect on the planet.Yoga is considered a mind-body therapy that teaches the practitioner mindfulness. Yogis often feel more confident in their public and private interactions. Scientists who study yoga even call it a “mindfulness phenomenon.”(14)How Does Yoga Help You To Stay Fit?If you’re getting started with or back into exercise, yoga will help you build muscle and cardiovascular health. If you already work out, yoga can complement your current training, making it more effective and less likely to cause injury. Finally, yoga helps everyone stay mentally fit.*** More

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    Walking, Jogging, Running: Expert Advice and Progression Plans

    For most people, the hardest part of any new hobby, habit, or lifestyle change is just getting started. Progressing from walking to running is no exception. Even expert running coaches like Sascha Wingenfeld understand the trepidation of starting a new running regimen. He urges would-be runners to “keep in mind that the first step is always the hardest!” He advises folks to think of running as a ‘new start.’ New runners should try being non-judgmental and curious about the habituation process. “A few guidelines can help you avoid beginner’s mistakes and thus achieve your running goals,” says Sascha. Read on to see Sascha’s advice. Plus, see our workout plans for motivation, endurance and speed, or download a blank template and create your own!Here are the five best tips for running to walk, plus our training plans:Run, Walk, Run: Interval TrainingIf it’s not possible to run the whole distance right from the beginning, then run and walk. Start off by breaking a run up into short intervals of running and walking. Stick to the training plan’s miles, time, and intensity, but feel free to intercept particularly hard workouts with walk breaks.“This way you reduce the overall intensity and minimize the orthopedic stress of a running session,” explains Sascha. As fitness levels increase, lengthen the running parts and shorten the walking breaks. This basic form of interval training is especially beneficial for beginning runners.Examples of run, walk, jog sets:Workout: alternate between 3 min jogging + 2 min walking for a total of 20- 25 minWorkout: alternate between 4 min jogging + 2 min walking for a total of 30 minWorkout: alternate between 5 min jogging + 2 min walking for a total of 30 minWorkout: alternate between 5 min jogging + 1 min walking for a total of 30-40 minWorkout: alternate between 3-5-8-5-3 min jogging + 3 min walking for a total of 40 minWorkout: alternate between 5-8 min jogging + 2 min walking for a total of 40-45 minWorkout: alternate between 8 min jogging + 3 min walking for a total of 45 minWorkout: alternate between 10 min jogging + 2 min walking for a total of 45 minWalking to Running: Take It EasyMany beginning runners tend to start off too fast because of the initial excitement. This often results in many first attempts ending after a few hundred meters. Plus, this can lead to overtraining and fatigue, which usually puts a premature end to any running ambitions. The reason for this is quite simple: People tend to lose interest pretty quickly when things aren’t fun. Therefore, Sascha recommends starting off very easy: “Your body needs time and rest to get used to the new stresses and strains of running. Always choose a pace where you can carry on a conversation without gasping for breath. It may seem too easy and relaxed to you at first, but with time, the intensity will add up.” Increasing your training slowly and giving your body time to adapt to the new demands will lead to long-term success, improved fitness, and better running technique.Leave Room for ImprovementHow to improve running pace and intervals? Make sure to start off with very short distances. Still have energy afterwards? No problem. Just increase the distance a little next session. Don’t overdo it: the best training plans start slow. At first, the body needs time to adapt to the new training stimuli. The heart, muscles, metabolism and circulation have to get used to the new workload. Give the body the time it needs and plan training so that rest and work alternate. Variety Is The Spice of FitnessThere is more to training than running. Especially when starting out, it is a good idea to increase fitness and avoid injury through running cross training. Mixing up exercise reinforces cardiovascular and muscular endurance. And, different styles of exercise balance out the muscular and orthopedic stresses of running. Try these bodyweight exercises or download the adidas Training app for guided workouts.Follow A Training PlanThe exact training plan for a runner really depends on their goals. Here, we’ve laid out a few different walk-to-run programs for brand-new runners and those who’ve returned to running. Give the plans a try, then use other advice on the adidas Runtastic blog to elevate your goals and running form. You can also create your own plan by downloading our training plan template. PS: Some of these plans include yoga. Here’s a blog listing some great yoga poses for runners.How to use the following plansIdentify your fitness goalsFind the plan that best fits your goalsSave, print, or download the image so that you can use it with ease!Or, download your own blank training plan. Set your own goals, create a weekly workout schedule, and stick to it!Share your workout schedule with us! Take a picture and tag @adidasruntastic on Instagram. Then, be sure to track and share your progress on the adidas Running app.Just Keep RunningBuild EnduranceSpeed Up!Or, create your own run walk training plan!Training Plan TemplateSascha’s Bottom LineThe first step out the door is always the hardest. Perfection is not the goal; enjoyment and fitness are! Remember that running is genetically viable for all humans. It might not be pretty at first, but grace will come! Just keep running. *** More

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    10 Benefits of Walking and Low-Impact Exercise

    Walking is often overlooked as an effective form of exercise. Sure, it’s not as intense as running. And no, it doesn’t have the same bragging rights as doing a 6 a.m. hot yoga class.But walking has plenty of full-body benefits. It burns calories, improves heart health, and being outdoors can give you much-needed hits of vitamin D and mood-boosting endorphins in equal measure.Here are ten reasons you should consider making walking part of your fitness routine.1. Walking is a form of cardioWalking is a free, low-impact exercise to improve your cardiovascular health. If you want to lose weight and start walking for weight loss, it’s OK to begin slowly. Once you’ve gotten comfortable walking longer distances, try to complete a mile or kilometer faster than the previous week and then faster than the average walker (15-20 minutes per mile and 10-12 minutes per km).As you pick up the pace, you’ll get aerobic exercise. You can also alternate periods of brisk walking with slower walking, called intervals. These are great for cardiovascular fitness and burn more calories than regular walking.2. Strengthens leg muscles – and moreWalking can be an excellent way to mix up your routine for those at risk of plateauing. Walking works various lower body muscle groups: your quadriceps, glutes, calves, and ankles. Adding resistance is even better. Walking uphill or increasing the incline during your treadmill workout – particularly at a 3-degree incline or higher – increases the activation of these muscle groups, especially the glutes.You may be surprised to learn that your back muscles are getting in on the action, as they support your torso and stabilize your pelvis to help you stay upright. As a bonus, you can also activate, or engage, your core muscles while you walk by drawing the navel inwards.3. Boosts your immune systemIf recent times have taught us anything, it’s that our health is paramount. Now that the pace of life is picking up again and we’re socializing more, it’s essential to keep our immune systems iron-clad all year round.Did you know walking for exercise could help beat the common cold? One study showed that men and women who walked 20 minutes a day, at least five days a week, had 43% fewer sick days than those who only exercised once a week or not at all.(1)Regular exercise allows older people to develop more T-cells than people their age who are more sedentary.(2) It’s important to remember that you don’t have to power-walk your way to peak health. Being consistent and moderate with exercise allows your body to recover from illness and build immunity quicker than over-exercising, and walking is a great way to achieve this.4. It’s perfect for goal-settingWhether you are walking for weight loss, to cover 8,000 steps a day, or aim to progress into running, walking is a great way to stay on top of your goals.Saying you plan to “walk every day” or “walk to lose weight” isn’t always enough. The best way to achieve better health through walking is to be SMART: have specific, measurable, attainable, and time-bound goals.For example, if your goal is to walk daily, then set a SMART goal plan:Specific: Walk every dayMeasurable: Use the goal feature on adidas Running and use the app to track your sessionsAchievable/Attainable: Walk 30 minutes a day after workRealistic: To start, walk for 10-15 minutes each day when you get home from work. Aim to increase your duration after one month.Time-bound: Reach 30 minutes per session by the fourth week. Walk every evening from 6-7 pm.As you gain confidence in your progress, reconfigure your goals over time to add a longer duration, do a certain number of steps or run a 5k. Baby steps!5. Makes you feel goodWalking in nature helps boost your mood by increasing blood flow and blood circulation to the brain and body. When you exercise, you’re reducing levels of the body’s stress hormones, adrenaline, and cortisol.(3)Walking is a natural stress reliever and positively affects a group of hormone-producing glands called the hypothalamic-pituitary-adrenal (HPA) axis. The HPA axis is responsible for the body’s response to stress and regulates processes like digestion, your immune system, and emotions.Studies have shown that people who take regular walks or other forms of physical exercise have better emotional health than those who do not exercise regularly.(4) 6. Improves your attention span and memoryYou might ask yourself: “If walking is so great for our legs and heart, then I can just do this on a treadmill, right?” Well, you can. But you’d be missing out on a whole lot of other benefits.Walking outdoors for 30 minutes has a more significant influence on your cognitive functions than walking in an urban environment.Looking at a pretty landscape, hearing the birds chirp, and breathing in the fresh air can improve our attention and memory. The attention restoration theory states that the effortless act of taking in our beautiful surroundings, and the aesthetically-pleasing stimuli within them, can help restore our attention capacities.One study found that memory performance and attention spans improved by 20 percent after people spent an hour walking in nature.(5)So, the next time you find yourself with mental fatigue from too much time spent looking at a computer screen or scrolling through Instagram, head outside and enjoy the stillness.7. Walking is good for your heartThe older we get, the more conscious we are of what makes our body tick: our heart.Ischaemic heart disease is the leading cause of death amongst adults worldwide, and we know that our diet and lifestyle affect heart health.(6) If heart disease runs in the family or is a worry for you, consider regular walking as a form of exercise.A study looking at men and women found that just 20 minutes a day of moderate to vigorous physical activity, including walking, could help ward off heart disease and heart failure later in life, particularly in men.(7)Another study followed women aged 50-70 over 17 years. It found that women who walked at a faster pace of 3 miles per hour (4.8 km) than women who walked under 2 miles per hour (3.2 km) had a 34% less chance of developing heart disease.(8)8. Helps extend your lifeMany factors determine our life expectancy: genetics, environment, lifestyle choices, and health care access are just some examples.The consensus is that active adults live longer than those who do little to no activity.One 2020 study found that if every American adult (excluding those with disabilities) walked briskly or exercised for an additional 10 minutes a day, 7% of deaths annually across the country might be avoided. For adults that walked 30 minutes a day, this number rose to 17%.(9)Even walking at a leisurely pace can produce results. A 2019 study showed that women who walked at least 4,500 steps, either intensively or just strolling, had 40% less chance of dying than those who walked around 2,700 steps during the five-year follow-up period.(10)While it’s worth noting that COVID-19 has skewed mortality rates around the world, the bottom line is still important. Just 10 minutes of brisk walking or exercise a day can significantly impact your or a loved one’s health and prevent premature death. Since walking is a low-impact exercise, it is a healthy, safe option for older people who may suffer from joint pain.9. Improves your coordination and balanceOver time, your balance and coordination can improve with stronger lower body muscles. For older people, this is especially important for preventing falls.Try these balance exercises the next time you head out:Tight-rope walkStretch your arms out to the sideKeep your gaze forward and your chin parallel to the groundStep forward and place the heel of your foot right in front of the toe of your other footRepeat with the other foot and walk in a straight line, heel-to-toe each timeContinue for 10 to 20 stepsHeel and toe walksWalk for at least five minutes to warm upTake 10 steps with your weight mainly on your heels and your toes slightly off the groundThen, walk on your toes only for 10 steps, with your heels off the groundWalk for 10 stepsRepeat 2-3 times – use a stick or hold onto a wall for balance if you need it!CariocasDo these in an open area where you can walk side-to-side with no obstaclesStand with your legs apart and knees slightly bent (position 1)Cross the left foot behind the right foot and plant it on the groundMove the right foot to the side, so you return to the first positionKeeping your balance, cross the left foot in front of the right foot and plant it on the groundMove the right foot again and return to position 1Reverse the steps by moving to the left to repeat this drill10. When you walk, you’re being kind to the environmentWhile there are many benefits of walking for you, it also lets our trees breathe a sigh of oxygen-rich relief.Instead of hopping in the car to make a 2 or even 5 km journey, leave your house earlier and walk.Here are just some of the reasons why you should choose walking over driving when possible:Transport contributes approximately one-quarter of all energy-related greenhouse gas emissionsThe emissions from cars seep into our seas: an estimated 5% to 10% of the plastics found in the ocean come from tire dust(10)When you walk, you reduce noise pollution in any area and congestion on the roadsPedestrians, on average, are less exposed to air pollutants compared to persons traveling by car, bus, or bike(11)*** More

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    Stress Relievers: Which Sports Are Best to Reduce Stress?

    If you’re feeling overwhelmed with the daily grind, you might be tempted to lie down on the sofa and rest.But actually, experts agree that exercise is the key to relieving stress. Those who work out regularly reduce their stress levels, improve their mood, and enhance their mental health.In this article, we answer the most common questions on stress and list the best sports to soothe the body and mind.Where does stress come from?Strain at work, in the family, or in your free time – there are plenty of reasons why the body and mind react to stress. Since every person is different, how stressors (things that cause strain or tension) are perceived varies. That’s why some situations might be a threat for some people, while others consider them eustress  (positive stress) that pushes them to a higher performance level. Take a look at what happens in the brain.In the prefrontal cortex……information that we take in is sorted, evaluated, and processed. When the brain is confronted with too much information, it is unable to process it. This leads to a sense of being overwhelmed and stress symptoms, which has, in the long run, a negative effect on our health.When stress occurs frequently or constantly, but the body is unable to manage it, it is felt as something negative. Stress hormones such as adrenaline, noradrenaline, and cortisol are released, which make the body more efficient for a short time. It is preparing for fight or flight (just like our predecessors had to flee from wild animals). We want to survive, and this means running away in dangerous situations.Why Can You Relieve Stress With Exercising?The age-old physical reaction – running – still helps our bodies and minds regain balance in today’s world.(1, 2)Physical exertion and sports……are controlled by the motor cortex in our brains. When we move, this area is hard at work and requires much of the resources available to the entire brain. The result is that the prefrontal cortex, which controls our emotional response to stress, lacks resources – it simply cannot maintain the state of being stressed. Its activity level decreases, and the stress level is reduced. What Should You Keep In Mind When You Exercise to Relieve Stress?Exercising is a great way to reduce stress because when you move, your body produces endorphins, which elevate your mood. It’s important……to avoid pushing yourself too hard or trying to reach a new level of performance when you’re stressed out. This can be harmful to your health and even increase your cortisol level and therefore, stress.Keep your workouts shorter and stick with recovery runs or swimming. Low-intensity exercise is effectively lowering cortisol levels.(3) Look for a sport that’s fun for you and makes you feel good. Remember: make sure to take it down a notch on the days when your schedule is packed.What Are the Best Activities to Reduce Stress?There are a lot of ways to relieve stress with sports:Running:Many experts recommend running because it is one of the first skills that we learn. The important thing here is to stay in the aerobic range (your breathing speeds up, but you aren’t out of breath), in order to avoid putting too much strain on your body.Walks:In addition to endurance sports, regular, short walks can help reduce stress hormones.Yoga:Yoga is another effective way to clear your head. By concentrating on your breathing, you enter a meditative state.Team sports:If you spend a lot of time alone, either at work or in your free time, team sports like soccer are a great way to relieve stress. Don’t underestimate the support a social network can provide. In a team, you work together, which builds self-confidence and can reduce stress.Self-defense:Self-defense gives you a heightened awareness of your body, which helps your balance, and improves coordination. You’ll also be more self-confident—low self-esteem can contribute to your stress level.Climbing:Sports you do outside in the fresh air like climbing give you a greater sense of freedom. You learn to focus on the essentials and not get distracted. SummaryIf you want to reduce stress through sports, it’s important that you have a positive association with the activity you choose. In other words, you should enjoy the sport and not overdo it. A short workout that’s not too exhausting helps you feel good and regain a sense of control.There are no advantages to choosing a sport or training plan that just creates more stress because you are overly-competitive or push yourself too hard. The key is to find out how much exercise you need to relax. Your friend might run 10 km to relieve stress, but that doesn’t mean this is what your body needs.Is the stress getting to you? Sports can help! Try the adidas Running and Training apps, and make your workouts more fun.*** More

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    Back Pain When Running: Causes and 12 Exercises to Treat It

    When you head out for a run, you expect to have tired legs, burning lungs, and general exhaustion — what you don’t often expect to have is lower or upper back pain during or after running.But surprisingly enough, back pain amongst runners is a very common thing, particularly in less experienced runners, those with improper running technique, or weak back and glute muscles (which is most of us!).So if you’ve ever experienced back pain when running, you know just how annoying and painful it can be.Important:Back pain is common and can have other complex causes unrelated to running (such as stress). Even though it’s often not serious, it’s smart to be cautious. Consult your doctor — especially if you feel unwell and pain spreads to the leg (numbness/tingling) or does not improve with rest. When in doubt, check it out!In the following article we’ll answer your most common questions:Why do we get back pain while running, anyway?If you think about it, your back has an enormous role to play when it comes to running. When you run, you have to hold your body upright — sometimes for a very long time. In order to do this, your back has to work with the rest of your body to keep you moving and upright. If your muscles are not up to the task, you may get upper or lower back pain.Why does my lower back hurt when running?When it comes to your lower back, leg and core strength, flexibility, and coordination all play an important role:Your core muscles have to work hard to support your spine and lower back.When running, your core, hips, glutes, and hamstrings have to join forces to keep you stable.What happens when one muscle or a group of muscles become fatigued?Your lower back has to work harder to keep you upright and on your feet, which can cause pain, or worst case scenario — injury.Why does my upper back hurt when running? If you’re experiencing more pain in your upper back instead of your lower back, it’s often a result of your head position:A lot of upper back pain is a result of having your head leading your body — jutting out in front of your body — causing unnecessary tension and stress on the upper back. Another likely culprit of upper back pain is your arms. If you’re holding your arms up too tight or maybe even too high, or tensing your shoulders up towards your ears (which is common when the body is fatigued), it can cause strain on your upper back.What can you do to prevent back pain when running? To prevent back pain when running, the best thing you can do is to work on your strength and flexibility.This is why cross-training — incorporating strengthening movements into your running routine — is so important! If you want to run for a long time, you have to protect your body by strengthening the muscles that keep your body moving and upright — it’s as simple as that. What are the best bodyweight exercises to prevent back pain during and after running? Thankfully, there are ways to lessen the stress on your back and make running a little more comfortable — well, unless you ask your legs, of course. As long as you are experiencing back discomfort, stick with easy, comfortable runs.If you’re asking yourself “how do I get rid of back pain when running,” try the following 12 bodyweight exercises:1. Superman[embedded content]2. Beetle[embedded content]3. Single Leg Balance & Reach (Shin) L/R)[embedded content]Challenging? Start with Single Leg Balance L/R!4. High Plank Leg Lifts[embedded content]5. Single Leg Bridge L/R[embedded content]6. Mod. Low Side Plank Lifts L/R[embedded content]7. Quadruped Limb Raises[embedded content]8. Superman Pull[embedded content]For upper back tension try Wall Lateral Pull-Downs, too.9. Single Leg Deadlift L/R[embedded content]10. High Plank Limb Raises[embedded content]11. V Ups[embedded content]If you’re struggling to control your form, try Single Leg V-Ups.12. Single Leg Jump Squats L/R(When outdoors, give Forward Jump Squats a try instead!)How to train:Exercises are sorted from basic to more challenging. Start from the top. Pick the first 4 exercises that you can do slowly without pain, and maintain proper form/technique. Do 3 sets and aim for 8-12 reps.Good to know:Some exercises might seem easy at first, but make sure to check coaching cues before moving on. Gradually build up to more reps and switch to harder exercises while maintaining good form.3 Bonus Exercises:Give these 3 flexibility exercises a try. If one or more makes your back feel better, do them before the above-mentioned strength training, after a run, or in your free time. Be gentle with yourself and repeat as often as you like – even every day.14. Cat Cow15. Lying Figure 4 Stretch L/R16. Supine Twist L/R*** More

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    Everything You Need to Know About What to Eat After a Run at Night

    Many runners wonder if they should eat carbs after a run at night. On one hand, carbs help your muscles recover so you can consistently hit your workout goals. On the other hand, eating after a run at night could disrupt your sleep, which compromises recovery. On top of this, sugar is carbohydrate, which can keep you from feeling sleepy despite having just gone for a run at night. To answer the question of what to eat after a run at night, keep reading to understand how your body processes the macronutrients (macros for short) of carbohydrates, fat, and proteins is necessary.Your body requires carbs to provide it with energy and it is good at using them efficiently. Fat, on the other hand, always requires plenty of oxygen. Plus, it takes twice as long for fat to provide the same amount of energy as carbohydrates. That is why we have to reduce our pace to burn fat while running, so that our body can keep up with the oxidation process and doesn’t get exhausted. You’ll notice that you’re in the fat-burning zone when your breathing slows down. If your breathing is fast and shallow, you’re body is not burning the fat it could. This is also when it starts to hurt. You might catch yourself thinking that the couch looks awful comfy right now. Or the question “What the hell am I doing?” keeps popping into your head. But once you have conquered these mental hurdles, things will start to get easier.Your body stores carbs in the form of glycogen in your liver and muscles. They are important energy reserves — especially for ambitious runners. The more glycogen you have stored in your muscles, the better and longer they can perform.In general, the following nutrient ratio is recommended for endurance athletes:Carbohydrates: 55-65%Protein: 10-15%Fat: 25-30% The Role of Carbs After A RunCarbs are your muscles’ fuel. The macronutrient is very important for runners looking to enhance their performance (for instance, for a marathon) – not only before workouts, but also after you finish running. If you refill your glycogen stores right after a run, your body will recover faster. This helps your body adapt better to a new or harder workout and builds up your immune system faster again after your training. The more often or intensely you train, the more important a diet rich in carbohydrates is for your recovery.ActivityCarb intakeLight< 1 hour/day3-5 g kg/dayModerate  > 1 hour/day5-7 g kg/dayHigh1-3 hour/day7-10 g kg/dayVery high > 4-5 hour/day10-12 g kg/dayWhen and How Many Carbs to Eat After a RunThe best time for your body to replenish its glycogen stores is within the first 30 minutes after your workout. Consume about 0.5 g of carbohydrates per kg of bodyweight. For a 65 kg woman this should be about 30 g of carbohydrates.30 g of carbohydrates can be in the form of: one medium banana5 dates1 slice of bread with jam40 g of granola with 200 ml of cow’s milkThese carbohydrates (simple carbs) are easy to digest, and the body absorbs them quickly. After 30 minutes, the window starts to gradually close, and your body is no longer able to absorb carbs as efficiently and quickly.Keep in mind:You don’t need to eat carbohydrates after a short run (5 to 10 km), because the glycogen stores have not been depleted.What to Eat After a Run at NightAn hour after your run, you should eat a full meal with carbs, protein and fat. To be more exact, your meal should contain a 3:1 carbs to protein ratio. Carbs are still important at this point, but your body also needs protein to build muscles. Too much of this macronutrient, however, can interfere with efficient absorption of carbohydrates and disturb your body’s fluid balance.A good post-run meal is loaded sweet potato skins.What to Eat After a Run at Night if You Want to Lose WeightRunners whose top priority is to lose weight should try to avoid eating too many carbs. This applies particularly to simple carbohydrates. Complex carbs are necessary as part of a balanced diet, as we shall see below. Short endurance runs (like 5K runs) do not deplete our glycogen stores – so you don’t need to replenish them during your run (for example, with isotonic sports drinks) or right after the run. The best thing to drink after short runs is water. Eat a mix of complex carbohydrates and protein, as described above one to two hours after your run. But at the end of the day, if you are looking to lose weight, what matters is a negative energy balance (approx. 500 calories/day). This means you should burn more calories than you consume.Eat Complex Carbs After a Run at NightRunners looking to lose weight need to pay attention to what they eat, as well as their training. The best thing for you to eat is complex carbohydrates (along with high quality protein and healthy fats). These not only keep you feeling full longer, but they provide you with plenty of additional important minerals and vitamins for your metabolism and immune system. Complex carbohydrates are found, for instance, in whole-grain products (like pasta and bread) and brown rice. Whole-grain foods include all the original parts (bran, germ, and endosperm) as well as all their nutrients. Simple carbohydrates are obtained by removing the outside and only keeping the endosperm. Other foods containing complex carbohydrates are potatoes with the skin on them, legumes, and vegetables.Where are different types of carbohydrates found?Complex Carbs to Refuel After a Run at NightComplex Carbs take longer to digest and provide plenty of vitamins, minerals, trace elements and fiber that boost your metabolism and strengthen your immune system:Whole grains and products incl. pasta, bread, and rollsPotatoes with the skin on themBrown riceBeans, lentils and peasVegetables, 100% vegetable juiceFruitAvoid Simple Carbs After a Run at Nightare a quick source of energy because they are digested rapidly. They cause your blood sugar and your insulin levels to rise:pastry flour and products, cakes, cookies, bread, and rollswhite pastasoft drinkssugar and sweetsalcoholDo You Need Carbs After a Run at Night?Yes and no. A high-carb snack will refill empty glycogen stores within the first 30 minutes after a long run (over 10 km). The ideal ratio of carbs to protein in a post-run meal is 3:1 for optimal recovery.The bottom line: eat carbs after night runs to prioritize recovery. Minimize eating carbs after runs at night if that is part of your weight loss strategy.*** More

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    The 6 Best Bodyweight Leg Exercises with Videos

    You don’t need any equipment or expensive gym membership to get the body you’ve always wanted. Your own body weight is all it takes to whip your body into shape. Would you like to tone your legs and strengthen your muscles? Then give these six effective bodyweight exercises a try. They are guaranteed to make you sweat.Leg exercises are important for building total body strength. The exercises below don’t just work your legs, they also work your glutes (butt muscles), strengthen your core, and promote a healthy back. Plus, these exercises are also great for runners!Curtsy Lunges[embedded content]Kneel & StandSide Lunges[embedded content]Single Leg Deadlift[embedded content]Jump Lunges[embedded content]Wall SitYou can also find all these and many more exercises in the adidas Training app.*** More