Education & Career Success Guide: workout
Showing posts with label workout. Show all posts
Showing posts with label workout. Show all posts

10 Simple Tweaks To Your Daily Routine Make A Big Difference To Your Health

22:53
10 Simple Tweaks To Your Daily Routine Make A Big Difference To Your Health
Having salads 30 minutes prior to major meals can also curb appetite and make weight loss goals easier to achieve.

A healthy lifestyle doesn’t necessarily require major changes in diet and fitness. Make these small changes in your daily routine to get leaner and healthier.
Let’s face it, we are bombarded with advice from all sides on how to eat healthy and exercise. But after the trial period, it can seem like a chore to shop for ‘superfoods’ or hit the treadmill regularly.
But lifestyle changes need not always be time-consuming, or require you to splurge. Instead, you need to focus on setting small, tangible goals over the long run. 10 simple tweaks to your daily routine to feel healthier:
Chew your food well
This is the easiest and most effective way to conquer gut issues. 70% of our immunity lies in our gut. So better the digestion, healthier is the gut. Due to a fast-paced lifestyle, we rarely pay attention to chewing food, but this important habit can help resolve digestive issues like flatulence, burping and indigestion.
Remember, digestion starts right from the mouth and just chewing food thoroughly and being mindful of what you eat can help food become your greatest medicine.
Go off white poisons
A simple change in your kitchen ingredients can help you manage blood pressure or blood sugar fluctuations. Just say no to white sugar, salt, and refined flour. Instead, switch to healthier options, such as pink salt/rock salt, organic jaggery, and unpasteurised honey or manuka honey. You don’t even have to compromise on the taste.
Replace regular tea with green tea, and kombucha tea which are rich in antioxidants.
Healthy beverages
You can also replace regular tea with green tea, and kombucha tea which are rich in antioxidants. Fermented tea also helps healthy gut bacteria to flourish. You can also replace regular milk with coconut or almond milk to overcome lactose intolerance and reduce inflammatory foods going in the system.
Make the plate colourful
Add dark-coloured fruits and vegetables to your meal to boost levels of antioxidants. Such foods combat cellular damage caused by free radicals and produced during various body processes. Having salads 30 minutes prior to major meals can also curb appetite and make weight loss goals easier to achieve along with adding roughage to the food to help better excretion of waste.
It’s important to hydrate before, during and post a workout to replenish lost electrolytes.
The art of drinking water
Drinking water at the right time and quantity is crucial for good health. Water should never be drank immediately after a meal. Instead, a gap of 45 minutes to an hour should be maintained as drinking water immediately afterwards prevent absorption of nutrients. It’s also important to hydrate before, during and post a workout to replenish lost electrolytes.
Similarly, detox water (water infused with fruits or herbs) can flush toxins, keep the body adequately alkaline, control flatulence, acidity, and prevent indigestion. These detox drinks can be sipped through the day to add to your total water intake.
Stay fit while travelling
For individuals who travel frequently, it’s important to stay fit and not deviate from the fitness routine. Stick to general guidelines like using the wait time at the airport to walk around, not leaving home without eating a meal so that one doesn’t feel tempted to eat at food counters and following the GPRS mantra (grilled, poached, roasted steamed/stir-fry) while ordering food at restaurants.
Just 10 minutes of chair workouts can help you stay active, as well as avoid aches and pains that arise from sitting for long.
Do chair workouts at work
If you start early for work and are tired by day-end to hit the gym, learn some easy chair workouts to practice while you are sitting in office. Just 10 minutes of this will help you stay active, as well as avoid aches and pains that arise from sitting for long, as well as improve circulation and posture. Stretches like shoulder rotation, arm rotation, ankle rotation, and push-ups done keeping the desk as support is a great way to stay active.
Walk after your meal
For those who don’t find time for physical activities, walking 10 minutes after each meal can help you get fit. On an average, we eat 5-6 meals a day, so walking 10 minutes 5-6 times would make it to 50-60 minutes of total activity in a day, which will keep you healthy, improve digestion, and keep joints supple.
Keep a gap of two hours between dinner and sleep to avoid acidity, heart burn and acid reflux.
Keep a gap between dinner and sleep
Keep a gap of two hours between dinner and sleep to avoid acidity, heart burn and acid reflux. Meals that are eaten close to bedtime can affect quality of sleep as foods rich in proteins, spices, and oil interfere in deep sleep and may lead to chain reactions that cause fat storage. So to stay healthy, eat a light dinner.
Learn to de-stress
Try Pranayama or deep breathing, take up a hobby, go on a short vacation or meet friends to de-stress. De-stressing helps in lowering stress hormones, soothing nerves and relaxing tense muscles. Organs like the heart and intestine are also muscles, so stress can impact them in the same way as other skeletal muscles. Simple deep breathing exercises are a great way to feel fresh and get vital oxygen.
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How Long You Need to Hold a Plank to Flatten Your Belly

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How Long You Need to Hold a Plank to Flatten Your Belly


Finally! The six-pack you’ve always dreamed of is only a plank (or two!) away. You’ve even mastered the plank upgrades that can reshape your body. But there’s just one catch: While the act of planking is pretty straightforward, how long you should actually hold one is probably a bit less clear.
To reap the most rewards, performing three sets of planks for up to 60 seconds each is ideal.
But if you’re new to planking, don’t risk injuring yourself in the name of a slimmer waistline. 'It’s OK to start with shorter sets and work up to 60 seconds. 'Forcing yourself to hold a plank for an excessive amount of time can put a lot of strain on your lower back. As fatigue sets in, the lower back may start to arch. This is where you put yourself at risk for injury.'

If one minute is too challenging, try holding a plank for 10 seconds, relaxing for five to 10 seconds, then re-engaging for 10 seconds. Repeat for three to six sets.
And don’t worry about losing out on any gains in the meantime; planking for shorter periods of time can still amount to a solid workout. 'You receive very similar strengthening benefits because you are engaging your muscles for the same amount of total time as if you just held the plank for 30 to 60 seconds without stopping.

On the flip side, holding a plank for one minute might be a breeze for you. If that’s the case, increasing the difficulty by contracting your abs, as well as squeezing your glutes and quads.
Form should always come before figure, of course. Although planking can strengthen your entire body, you should only do it for as long as you can hold the correct position. Keeping perfect form is goal—only do it as long as you can keep this.

Tired of the same old plank position? Mix up your workout routine with other exercises that flatten your belly—without a single crunch. Or skip the gym completely with a few flat-belly tricks that don’t require a lick of exercise. You’ll be on your way to amazing abs in no time!
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Meghan Markle's Workout Routine From Her Former Trainer

11:05
Meghan Markle's Workout Routine From Her Former Trainer

When she gets to the gym, there’s no real complaining. She gets down to business right away.

Meghan Markle's not just sweating for the wedding—she's been a fitness junkie since way before she was slated to become an American princess.

When McNamee met Meghan three years ago, she was "already in fantastic shape," thanks to her avid running and yoga routine. "So it was up to me to take it to the next level," he says. That meant supplementing her existing regimen with circuit-based strength training—and lots of it.

Complete all exercises of this circuit in a row, resting for 45 seconds at the end. Then repeat for two to three more rounds.
Rear-Foot Elevated Split Squat and Press


This challenging exercise utilizes multiple muscle groups including the quads, hamstrings, glutes, core, and shoulders.
How to: Hold a dumbbell in each hand, arms in goalpost position at shoulder height. Stand about two feet in front of a step or bench and place the top of your right foot on it. Bend your knees to lower into a lunge until your right knee grazes the floor, keeping your chest upright and hips directly under your body (a). Push through your left heel to stand, pressing the dumbbells directly overhead (b). That's one rep. Do 10 split squats per leg, for a total of 20 reps of the shoulder press.

Single-Leg Kettlebell Deadlift


This exercise will be sure to challenge your core and light up those hamstrings.
How to: From a standing position, holding the kettlebell in front of your thigh with your right hand, shift your weight into your left leg, and lift your right foot off the ground just behind you. Your planted left leg should have a slight bend in the knee (a). Push your hips back and extend your right leg straight back behind you. Your chest will drop as you reach the lifted leg back (b). When you reach the end of the range of motion—typified by tension in the hamstrings—reverse the movement to return to standing. That's one rep; do 15 reps, then switch legs and do 15 reps on the other side.

Plyo Step Ups



This explosive exercise is a great move to define the quads.
How to: Stand in front of a bench. Bring left foot to the bench (a), then press all your weight into that foot, and explode your body upward (b). As you come back down, return safely and with control to the bench or box. That's one rep. Do 15 per leg.

TRX Triceps Extension



"This version of a triceps extension will not only allow for a full stretch on those muscles, it also increases the tension throughout your entire core," says McNamee. "Can you say killer combo?"
How to: Grab a TRX, and attach it to a stable anchor. Facing away from the anchor, grip one handle in each hand, and lean your body forward until it's at a 45-degree angle. Arms should bend backward to a 90-degree angle, elbows near ears (a). While engaging your triceps, push your body back to a nearly upright position, and extend your arms until they're completely straight (b). That's one rep. Do 15.
Hanging Abs Raise


This advanced exercise will make new use of a chin up bar and get your abs working.
How to: Grab a chinup bar, and let your legs fully extend toward the floor. Bend elbows to 90 degrees, engaging the upper body (a). Using your lower abs, bring your knees up, until they're tucked into your chest (b). That's one rep. Do 15.
Supine Glute Bridge


This one will set your glutes on fire.
How to: Rest your body on a incline bench, with a weight placed across your pelvis (a). With your hips a few inches off the floor, contract your glutes and elevate your hips until they're in line with your knees (b). Hold at the top for a one to two second count before safely lowering. Do 20 reps. If you don’t have access to a barbell, use a dumbbell or medicine ball.

Single-Leg Swiss Ball Hamstring Curl



The goal is to not lose the elevated position as you complete your reps.
How to: Lie flat on a mat with your left ankle and heel positioned on a stability ball, hips elevated, and the right leg extended straight up into the air, perpendicular with your mat (a). Using your hamstring muscles, drag the stability ball toward your body, until just the tip of your heel is resting on the ball (b). That's one rep. Do 20 per side. To simplify, complete the curl movement with both legs on the stability ball at the same time.

TRX Banded Squat and Row



This combination will allow a focus on your postural musculature, as well as providing hip stability.
How to: Stand facing your TRX, with a mini band wrapped around your thighs. Hang on to the TRX loops in each hand, elbows glued to sides, and then extend arms to lower down into a squat (a). Use your glutes, back, and inner thigh muscles to lift your body back to a standing position, bringing arms back to sides (b). That's one rep. Do 20.

Straight-Arm Side Plank With Banded Hip Abduction



How to: Wrap a mini band around your thighs, just above your knee. Get into a forearm side plank position, with your hand pressed into the ground, and knee lowered and bent at 90 degrees for stability (a). Elevate your top leg against the band’s resistance (b). Each time you get your leg parallel to the floor that counts as one rep. Do 20 on each side.

Banded Hip Extensions



How to: Get into a tabletop position with a mini band looped above your knees, one leg extended behind you (a). Lift your extended leg until it is higher than your hips (b). Return to the starting position. That's one rep. Do 20 per side.

V-Sit Hold



This static core exercise is a great finisher. It will target your upper abs, lower abs and obliques all in one seemingly simple move. Just make sure you brace through your core and maintain proper alignment throughout.
How to: Begin in a seated position with your knees bent and your feet resting lightly on the ground as you balance on your sit bones. With your core engaged, lengthen through your torso and recline slightly, avoiding any rounding of your back. Extend your arms straight out in front of you, then extend your legs, creating a V-shape with your torso and legs. Breathe comfortably throughout the move. Hold for 30 seconds. For an added challenge, hold two to three pound weights in each hand during the hold.
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How do you decide what to include in your workout routine?

08:12
How do you decide what to include in your workout routine?


Yes, we’ve all heard enough number of times how important exercise is for good health. And even though companies cash in on this a lot, for once it’s more than just a marketing gimmick.

What most don’t know enough about is what exactly to do when they’re exercising. There are so many different forms today – cardio, weights, Pilates – how is one supposed to choose? What are the benefits of each of these?

Not every type of exercise gives you the same results. Each of one of them has a different purpose. For example running will not make your back stronger, but it’ll be good for your heart and burning calories. So how do you decide what to include in your workout routine?

Working out is not just about weight loss.

Well, it’s a simple 4-step process.

1.         Know what your goal is.
2.         Understand what form of exercise will benefit you and how.
3.         Choose the ones which fit your need.
4.         Then do it.

Set Your Goal

Exercising is not just for weight loss. In fact, let me rephrase - it’s mostly not for weight loss. 80 percent of weight loss has to do with what you eat and only 20 percent is exercise.

But there is a gamut of health benefits that working out offers. From keeping diseases at bay to building strength, exercising to stay fit is more than just a number on the weighing scale.

So before you start exercising you should know what you’re doing it for and

What your goal is.

Is it the back pain that you want to reduce? Or growing risk of heart disease that you want to keep at bay? Or it may well be to get your body in shape.

Setting your goal is the first step because that will decide your workout routine.

Cardio, Yoga, Pilates – What to Include in Your Workout?

If you’re blindly doing anything for the sake of exercising, you’re wasting your time. 

Do you do a couple of minutes of this and a couple minutes of that to make yourself feel like you’re “working out” and feel good about it? Hate to burst your bubble, but it’s not helping you.

Every exercise has a specific benefit and should be done for a certain time period. So to help you understand these benefits we spoke to Holistic Fitness Expert Vesna Jacob and looked at various studies.

Here’s what we know about the different forms of exercises.

1. Cardio
Cardio makes your heart race and beat faster, giving it a good exercise.

Cardio is for your heart and as a result, burning calories. For a healthy and strong heart, doctors recommend walking daily for at least 45 minutes or 30 minutes of moderate aerobic activity at least fives times a week.

Cardio makes your heart race and beat faster, giving it a good exercise.

Any considerable calorie burning is above and beyond a basic cardio session (this includes running or walking). It’s just to start things up and warm you up for higher intensity workouts if you’re looking at losing weight.

Sample this; on an average you burn 300 calories in an hour of a moderate gym session. While you’ll consume the same amount of calories by eating just half a burger or a samosa.

And that is the reason you don’t see yourself losing weight even after joining the gym. We eat much more than we can burn by moderate amount of cardio.

2. Weight Training
 
Weight training doesn’t mean that you’ve to bulk up.
Weight training is for building strength. Adding weights to your workout routine will lead to stronger muscles and bones, reducing the risk of injury.

And no, weight training doesn’t mean that you’ve to become a body building hound and bulk up. Building huge muscles is intentional and takes a great amount of work, following a weight-gain diet and taking supplements.

Lifting weights moderately and eating a healthy diet will result in a fit and lean body, not a big and bulky one.

3. HIIT (High Intensity Interval Training)
HIIT helps you build endurance and better stamina.

High Intensity Interval Training (HIIT) is a form of cardio training. It refers to a technique in which you do short periods of high intensity exercise followed by less intense rest and keep alternating this.

HIIT helps you build endurance and better stamina. And studies also say it’s a better and faster way to burn calories.

These exercises can be of various types depending on which area of your body you want to target. To give an example, a lower-body interval workout where you sprint for 30 secs, do squat jumps for 45 secs, do 20 lunges, 50 calf raises, rest for a minute and repeat.

4. Yoga
 
Yoga is not for weight loss.
Yoga is more of a holistic experience. It includes meditation, breathing exercises, as well as physical asanas.

So if you talk about the physical form of yoga, including new age variations like power yoga, it aims to keep your overall body fit and strong. Yoga postures keep your joints, back, neck, all in good shape. Thus preventing pain.

It also is said to heal internal problems, like building immunity, aiding fertility, and keeping diseases at bay.

Yoga is not for weight loss. You may lose weight in the process but it’s not the aim.

5. Pilates
Several sports persons and celebrities go for Pilates as it improves performance and prevents injuries. 

Pilates helps you build a stronger core. This means that it increases muscle strength and tone of your core muscles – abdominal muscles, lower back, hips and buttocks. It also improves flexibility and body control.

Many Pilate’s exercises are very similar to corresponding yoga postures. While Pilates can include working out on specific machines, it can also be done at home without anything but a floor and a mat. It includes very targeted exercises for different body parts. Therefore, you see results quicker without tiring yourself too much.

Several sports persons and celebrities go for pilates as it improves performance and prevents injuries. Also, if you’re one with flat belly aspirations, try out pilates.

Now that you know the benefits of different exercises, make the most of your workout time. Happy exercising!
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Shweta Mehta can put men to shame with her body building regime

11:24
Shweta Mehta can put men to shame with her body building regime

You'll remember Shweta Mehta as the winner of Roadies Rising season 15.

In the last four months, the software engineer-turned-fitness enthusiast, has already graced the cover of five magazines.

Working as an IT professional in Bangalore, she stood third in the Jerai Women's Physique competition in 2016, and decided to give up her career for fitness.

There was a time when she hated going to the gym and didn't like weights. But all that's changed now!

Shweta who represented India at the Asia Championship as a bikini fitness athlete, has been inspiring people with her strength training pics


Sexy or strong? Haryana-based Shweta Mehta auditioned for Roadies thrice in the past, but she was finally selected for season 15.

A professional bodybuilder and figure athlete, Shweta has dedicated hours into building a physique like this. When she was finally selected for the Roadies' auditions, she left judge Neha Dhupia impressed by doing squats with cricketer Harbhajan Singh seated on her shoulders.

Shweta graced the cover of five magazines in less than four months including Fitmag's April 2018 cover.

Shweta after winning Jerai Women's Physique contest in 2016. She was Jerai Women's Fitness Model runner-up in 2015.
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15 Things You Do Wrong When You are Running

00:13
15 Things You Do Wrong When You are Running


If you love a workout you can do anywhere, the thrill of competing in a 5K, or just know that no other exercise is going to tone both your abs and your glutes as effectively as a jog, you’re not alone. Nearly ten percent of people cite running as their preferred method of exercise, and considering the inherent full-body benefits, it’s no wonder those numbers continue to rise.
Just because you think you know how to run doesn’t mean you’re necessarily doing it correctly—or effectively. Whether you’re fueling up incorrectly beforehand, making mistakes with your gear, or simply screwing up your form, there are myriad ways you can botch this rote act.


1. Choosing the wrong shoes.

Before you even get out the door for your run, you may be sabotaging yourself with the wrong shoes. Not only can opting for the wrong shoes make it more difficult to run comfortably for a prolonged period of time, it can also make you more injury-prone.
Choosing the right footwear is crucial. It’s important to know your feet. Are you overpronator or underpronator? High arch or low arch?  Depending on your foot type, you’ll know if you need a shoe with more cushioning or more stability. Choosing the wrong shoes can result in pain, injury, and then, no running.
It is best to go to a specialized running or athletic shoe store, where they do foot analysis. With the help of the store employees, you can choose the best running shoe for you, depending on your foot shape, size, and step and body weight.

 

2. Tightening your laces too tight.



While a loosely-tied shoe can make you more susceptible to injury, over-tightening can be just as bad. An overly-tight shoe can put pressure on the bones in your foot, forcing you to adopt an uneven gait, while potentially limiting your circulation, as well.
The worst thing you can do is over-tighten your shoes. It will restrict blood flow. Plus, it’s unbelievably uncomfortable.

 

3. Not pacing yourself.


It’s nice to imagine that you’ll be ready to train for a marathon within months of starting running. Unfortunately, that’s not true for most of us; in fact, pacing yourself, especially when you’re still a novice, is one of the most crucial things a runner can do.
One of the biggest mistakes people make when they start running is choosing the wrong pace and distance for their fitness level. If you are a newbie at running, instead of starting with sprints or pushing yourself to 5 or 10 mile runs, start with some shorter ones.

You don’t want to feel completely fatigued or sore for the next days. Opt for a mile run at a slower pace. Gradually increase your running speed and distance, because if you increase your load too quickly injuries may occur.

 

4. Not breathing properly.



Breathing is instinctive to all of us, but that doesn’t necessarily mean you know how to breathe to best facilitate your run. The result? You’ll get winded and give up.
Breathing is the essence of all movement. Without proper breathing, you won’t get enough oxygen to your cells and fatigue very quickly. Find a breathing pattern that feels comfortable for you and that you can maintain consistently through your run, without any effort.


5. Opting for the wrong outfit.



While choosing that cute, form-fitting outfit over your battered Guns N’ Roses shirt may not seem like it would make much of a difference when you’re running, trainers see it differently. When it comes to running and doing a cardiovascular activity, run with slightly loose shirt to allow your body to breathe, avoid overly-tight outfits, which may become uncomfortable, and sticking with shorts instead of pants to avoid overheating.
However, picking something you feel good in is pretty important, as well. In fact, research suggests that activity-specific outfits, like running-optimized clothing, may make you more motivated to stick to your goals.

6. Skipping accessory work.



Warming up and cooling down aren’t the only ways you can improve your running technique. If you’re skipping accessory work, like strength training, you’re not getting as much out of your runs as you could.
Running by itself has a pretty high impact on your joints: ankles, knees, hips and back. Therefore, it is important to do specific accessory work that will help you strengthen and stabilize your joints, preparing them for high impact forces during running, as well as speed up healing and recovery process. Those exercises should include strength exercises, such as single leg movements for lower limbs, as well as core exercises, exercise for coordination and balance, and stretching and mobility drills,

 

7. Neglecting your warm-up.



While you may be eager to immediately hit the pavement when you’re out for a jog, neglecting your warm-up can have some serious consequences. To help reduce your risk of future injury, make sure that you stretch before you start running, and ease into things at a gradual pace.
If you don’t take few minutes to stretch or warm up before a run, you are increasing your chances of getting injured. When you warm up your body before running, your blood flow gradually increases and prevents you from pulling a muscle. A good rule of thumb to follow, Include 10 minutes to warm up before each run.

8. Not being mindful.



Although many people associate mindfulness with more meditative activities, it’s also essential for an effective run. When you are being mindful, you will notice when your body is sending you signals, whether you’re feeling good and energized, or you are getting totally out of breath and really struggling.
When you are not aware of how your body feels while running, you can cause yourself to get injured by putting too much pressure on your joints, holding your breath, and impacting the function of your lungs, or even falling.

 

9. Starting your run without hydrating.



A little water can go a long way when it comes to making you a better runner. However, it’s not just drinking during your workout that helps: the key to a better run is making sure you’re adequately hydrated before you start.
Several studies have shown that a loss of 5 percent body water inhibits your performance by 30 percent. Therefore, make sure to drink plenty of water around your workout time: before, during (especially if it is a longer run in high-temperature environment), and after. As a rule of thumb, you need to replace each ounce of lost body fluid by 2 ounces of fluids.

 

10. Not monitoring your heart rate.



You keep track of plenty of metrics when it comes to your running habits, from how long you’re exercising to your weight. So, why are you neglecting to monitor your heart rate?
Heart rate is a great monitor and tool to regulate the intensity of your run, as well as it shows the progress of your fitness level. Imagine you are running at an 8-mile-per-hour pace, with a heart rate of 140. Six months later, you will have a consistent 120 heart rate, at the same pace: great progress! Get a good heart rate monitor and take advantage of the information you get out of it.

 

11. Clenching your fists.


Think your legs are the only part of your body you should be focusing on when you run? Think again. If you’re running with your fists clenched, you may be doing yourself a major disservice when it comes to getting an effective workout.
Relaxing your hands helps you focus your energy where it should be: on your running.

 

12. Eating the wrong foods.

 

The mistakes we make running start long before we even lace up our shoes. The wrong foods can wreak havoc on our energy levels, and may even make us more prone to cramps while we’re exercising.
Half an hour before you run eat a snack that includes protein and a complex carbohydrate like whole wheat toast and peanut butter. You’ll see a difference in your energy levels from when you ran with an empty stomach.
In general, pre-workout meal: heavy on the carbs. Post-running meal: heavy on the protein.

 

13. Skipping interval training.


A nice, long run can give you that much-desired runner’s high, but that doesn’t mean you should sleep on interval training, either. In fact, shorter intervals may expedite your weight loss without the wear-and-tear on your joints associated with longer runs.
As a tip when running for weight loss, try running in intervals. For example, you’ll want to pick up the speed for high-intensity for about 30 seconds, drop back to a speed that isn’t so exhausting, and once you’re recuperated, go back into that intense run. Perform those intervals for 15 to 20 minutes 3 to 4 days a week.

 

14. Neglecting your core.


One of the best things about running is that it uses virtually every part of your body. Unfortunately, many people forget to engage their core when they’re running, making themselves less effective and more injury-prone in the process.
In terms of form, use your core! Running is a full-body exercise. Engaging your core and not only relying on your legs will help you run more effectively.

 

15. Skipping the cool-down.


While it may feel great to end your run and immediately hit the shower, doing so is a pretty bad idea. In fact, if you’re not cooling down, you may be setting yourself up for failure in the long run.
Warming up before a run, cooling down is equally important. Neglecting spending some minutes to cool down, post running can have some serious impact on your recovery. If you don’t gradually lower your pace after running by taking the time to walk, lower your heart rate and stretch your body, then you are signing up yourself for experiencing nausea, dizziness or getting leg cramps.
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