Sofa, 5 K: training program for a 5 K run

In two to three months can be star screw with this 5 K training plan.

Emily Gilbert is the first to admit it: she's a credits training device. Since her college lacrosse team has days, they often again exert himself to a habit aligned, but then noticed the car only so often.

But now, the 24-year-old journalist from San Diego says she has a plan and is sure that they soon a regular exerciser. Training for 5 K, which she is planning is carried out in about three months. "The stability to train me [working out] while holding,", she says. She hopes that training for the 5 K this transformation to a regular and lifelong training equipment make them helps.

"I want to get back in this mentality," says Gilbert.

A 5-K - 3.1 milestone-as their route back to fitness is wise by Gilbert, exercise experts agree. And she's not alone in the think that training for your first 5 K can drive them on the road for lifelong fitness.

It is most popular road racing distances event says Jean Knaack, Executive Director of the Road Runners Club of America, a National Association of running clubs and events. "The boom is 5 K and the half marathon in which," she tells WebMD.

I think the 5 K is a great distance for the beginning of the runner, "Kane says. Or even walkers, how many 5 K events now as run / walks will be charged.

Why? 5 K is doable, Kane says, even though many hours in front of the TV than on a spent treadmill if you train properly.

Experts talk here, how you can join Gilbert go off the couch until the end of the 5 K course attention not only your physical training, but also your mental attitude. In three months or less, you could go from couch potato to fitness star. (It is always to check the sedentary people, before you start to train recommended especially for adults over 50, with their physician.)

While most people on the physical training-says at least feel comfortable jogging or walking 5 miles or so before the big event-mental physiologist for the American Council on exercise in San Diego preparing just as important, Fabio Komana, an exercise.

Step one, he says, is, not thinking about the 3 miles, which can be intimidating, but the steps that it takes to get there. Thinking about the process,"' Comana tells WebMD. It breaks what einschüchternd-- 3 + miles likes to run, if you nor 1 --lead into manageable units.

For example can you tell yourself: "longer term, I'm always ready for a 5 K. But for the next two weeks my process goal is get off the couch and jogging or running at a reasonable pace. I'll try 1 K."

How to: start execution

Hold up your new year's resolution this inspiring Jogger of expert tips brought flywheel.

It's new year's resolutions time! There's something more inspiring to get the runner in you? But before you your shoes and start ticking you lace the miles, plan, things go slowly, if you haven't run lately,. The road is not without risks.

"Men tend to injuries by exaggerating, receive", says former athlete Jeff Galloway, columnist for runner's World magazine and author of women's complete guide to racing, which he co-wrote with his wife Barbara. "Do not push women you so much if you are starting out, but since they have lower bone density, they are more prone to fractures to emphasize the envelope."

Anna Brickhouse, 42, is running since she was a teenager. But the English professor and mother of two boys in Charlottesville, Virginia, was effectively a new runner after returning from a three-month trip in 2007. "Transition back with my group, I found it hard to keep on the first step. Again and again in a process was,"she says.

How man again in the race? Start with your diet. Galloway keep well hydrated by eight times a day to drink at least 8 ounces non-alcoholic liquid and eating a small, sugar-boosting snack 30 minutes is recommended to a fuel pump, before you get out. He suggests half a power bar or a sports drink.

In these days, Brickhouse reports anywhere between 18 23 miles per week. Running for them is the ideal way to stay in shape and stay in touch with friends. "Women tend to be better run in groups to respond," says Galloway. "It's very powerful for women; It helps to keep them motivated."

Men, do however, often on their own. Galloway warns her not overly enthusiastic early to get. "Men, the actual exercise in 20 years undertaken and executed, how in the high school, which is a formula for disaster it suddenly decide it."

Galloway, who works with runners at all ages and levels, easily teaches a technique by which the body, in its new type of movement. From runners, he says, should be for 5 to 10 seconds in every minute to foot the rest run every minute. The ratio will be gradually walk / run move, how to strengthen your muscles and fit your joints.

Still at the beginning, when the majority of the time spent is, get a good training. "Walking the best cross-training", says Galloway. "And many people progress to Marathon in only six months."

Here, a few runner Jeff Galloway are tips on keeping them on the run and from the injured list.

For profit, not pain. "" Follow the Huff and puff rule: If you will hang and strangle you have exaggerated at the end of the run, "says Galloway, who advises a slow and simple approach to run."The bottom line: you need to monitor your aches and pains. "

Runners avoid the lows. Done wrong, running a lot can cause discomfort and even injury, says Galloway. "People discouraged and do not think they are designed for operation." Really, they need to correct only you walk/run ratio, [until it feels right]."

Perform it. Galloway and his wife have written two running books for women. "We went through a list of problems with doctors and obstetricians and Gynecologists, and menopause, PMS, pregnancy," says Galloway. "Women can lead through all of these things, though they likely will need to make individual adjustment to their routine."

Beginner's Marathon-Trainingsplan, Tipps für volle oder halbe Marathon

Planning your first marathon or half marathon run? To know the secrets of training help you run your first race.

First, clear the idea with your doctor on a physical examination. Then you do the following:

It makes you accountable. Tell everyone who is listening, said Joe Donovan, a Milwaukee runner wrote the essential guide to training for your first marathon.

He says "only if you tell other people it is real". Certainly some people "will think you're crazy."

Some have, he recalls, when Donovan announced his decision to run his first marathon while he was a student, to work for a U.S. Senator. "In the beginning was incredulous," saying the people, he said. Next? "" "It was that kind of"Wow, thats amazing.""

It was a topic of conversation and support by his fiancee (now his wife), and employees who helped him keep his training.

It's not so easy to say that your goal is 13.1 miles (a half marathon) and 26.2 (a full marathon), finish, said Cathy Fieseler, MD, a veteran Marathon and Ultra Runner.

Ask yourself why you the race run, she says. "Do you have a deadline? Do you qualify for [the Boston Marathon]? You can do it in memory of someone? Because you turn 40?"

To find out, she says, results in your training plan. For example, if you in memory of someone, you don't like no matter how long it takes, but if want you within four hours to finish, you need may have a different plan.

You need a training plan by bolts and nuts. You get online, from current coach when running randomly in a running club or from publications.

If you now run 3 or 4 miles at the shot just for about three months before a half marathon, and takes approximately five months before a full marathon training would, Todd Galati, an American Council says on exercise spokesperson.

Your plan should be realistic. "I don't think that you every day have to run," said Farage. "Find out what works for your life."

Add no miles too quickly, Galati says. The rule is not depends, to increase your miles by more than 10% per week.

Speed work, can improve your times. For example, run faster than usual for a time interval, then their slower pace you fall back, and repeat. But do not increase mileage, speed work and tackle at once, he says Hill. This is too much.

You can faster, speed work "but it ups the risk of injury,"Fiessler says, especially if you are older. Note the downside, she says.

Production counter can keep you on the move.

Studies show that they are a cost effective motivator to sit less, especially for those with desk jobs

By Mary Elizabeth Dallas

HealthDay reporter

Thursday, June 6 HealthDay News)-move you wear a pedometer, daily physical activity has less, sit motivate, can do more, and shed unwanted pounds, perhaps too, a new study shows.

Researchers from the Indiana University found this type of intervention was particularly helpful for the workers of the EDP of jobs. And they noted, production counters are also a cost effective way, a large number of people as the target.

"Even if someone is running 30 minutes a day, the fact that they sit and not to move, are for a long time for the rest of the day, and for themselves, harm their health and well-being, is physiologically," said one of the researchers of the study, Saurabh Thosar, associate instructor at Indiana University School of public health-Bloomington, in a press release of the University.

Four men and 22 women between the ages of 40 and 66 years participated in the 12-week trial. To monitor their physical activity, she wore a $30-step counter every day, that her lower leg movements tracked.

This special type of pedometer can a computer connected, so that information about the height of the leg movements in the course of time could be downloaded and displayed as a graph. The participants were instructed to download their data once in a week. Were in the periods they showed no leg movements she prompted, be more active. They were also tips on diet and exercise twice a week via email.

In the course of the study, the researchers found that participants were more physically active, in turn an average drop in the men and women of almost 2.5 pounds.

"This is a very simple intervention, which can reach a large number of people at low cost", co author of the study said, Jeanne Johnston, Clinical Associate Professor of the school of public health Department of Kinesiology in the press release. "As companies and communities, physical activity and positive health parameters, such as weight develop programs to increase, there is a need thinking about the costs."

The results of the study were discussed last week annual meeting of the American College of sports medicine in Indianapolis. Data presented at the medical conferences consider preliminary until in a peer reviewed journal published.

Lack of exercise (sitting disease): How to actively

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Too much time sitting down may spell bad news for your health. Here are 11 solutions.

Chances are you're reading this article sitting down. And if you're like most computer users, you' ve been in your chair for a while.

You're probably inactive for more of your day than you realize. Do you sit in your car while commuting to at eight-hour-a-day desk job and then unwind in front of the television all evening? Do you depend on email, direct-deposit paychecks, and tasks online shopping to accomplish that 10 or 20 years ago would have required you to run errands?

If so, then you may have "sitting disease." That's the new buzzword for a sedentary lifestyle that may put your health at risk.

A growing body of research shows that long periods of physical inactivity raise your risk of developing heart disease, diabetes, cancer, and obesity. In January 2010, British experts linked prolonged periods of sitting to a greater likelihood of disease. And that same month, Australian researchers reported that each hour spent watching TV is linked to on 18% increase in the risk of dying from cardiovascular disease, perhaps because that time is spent sitting down.

"Human beings evolved as a walking entity, exploring the world on our feet," says James Levine, MD, author of move a little, lose a lot.

"The strangest thing in the world is that people spend scrunched in a chair all day." It's a form of physical entrapment,"Levine, who strolled on a treadmill in his office at a 1 mile-per-hour pace while being appropriately for this article, says.

Levine's advice: fight sitting disease by taking steps to become more physically active. But how do you actually do that when you're locked into a lot of sitting time at work and getting around town?

Football players and concussions: Prevention, effects, and more

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Was wird unternommen, um Fu?baller von Gehirnerschütterungen und deren Auswirkungen zu schützen.

Wenn ein Fu?ballspieler eine Gehirnerschütterung w?hrend eines Spiels oder in der Praxis leidet, ob sie ein Profi oder ein Student sind, ist es eine ernste Angelegenheit. Und der Sport ist es ernst zu nehmen.

?rzte, Trainer und Forscher konzentrieren auf den Schaden kannst Kommotio Fu?ball-Spieler Gehirn aufgrund der vielen Taue, die sie zu ertragen.

Was geschehen soll, wenn ein Football-Spieler (oder jeder andere Sportler) eine vermutete Gehirnerschütterung hat? Lesen Sie fachkundige Beratung auf sofortige Behandlung und wenn der Spieler in Training und Wettkampf zurückkehren k?nnen.

Fu?ball Gehirnerschütterungen: Was zu tun ist

© 2011 WebMD, LLC. Alle Rechte vorbehalten.

Forschung zeigt, dass Athleten, die Kommotio wiederholt haben eher langfristigen Hirnsch?den, einschlie?lich eine Bedingung bekannt als chronische traumatische Enzephalopathie (WAK), eine Erkrankung des Gehirns, das imitiert, Demenz zu erhalten.

Ehemalige NFL-Spieler die CTE hatten geh?ren den sp?ten Junior Seau, Chris Henry und Dave Duerson.

In eine Gehirnerschütterung schüttelt das Gehirn so eindringlich, dass es das Innere des Sch?dels trifft. Das sch?digt das Gehirn.

Symptome einer Gehirnerschütterung k?nnen einschlie?en:

Verlust des Bewusstseins Schl?frigkeit Verwirrung Kopfschmerzen Ubelkeit oder Erbrechen verschwommen Vision Verlust der Erinnerung an Ereignisse im Zusammenhang mit der Verletzung.

Wenn eine Gehirnerschütterung jemand bewusstlos für mehr als ein paar Minuten verl?sst, ist die Gehirnerschütterung offenbar ernst. Aber manchmal auch scheinbar leichte Gehirnerschütterungen k?nnen besch?digt werden.

"Ein kleiner hit auf dem Feld zu erholen, dauern kann", sagt Mark Lovell, PhD, Gründer und Direktor von der University of Pittsburgh Medical Center (UPMC) Sportmedizin Gehirnerschütterung Programm.

Wie viele Gehirnerschütterungen sind zuviele? Das ist die falsche Frage.

"Es ist nicht so einfach, wie viele Kommotio hatte jemand hat - es total Hirn-Trauma ist", das ist wichtig, sagt Boston University Neurochirurgie Professor Robert Cantu, MD, senior Advisor an der NFL Kopf, Nacken und Wirbels?ule Ausschuss ist.

"Linemen, die fast keine Kommotio hatte ich den meisten F?llen chronische traumatische Enzephalopathie, weil auf jedem Spiel erhalten sie ihr Gehirn, das rasselte, versuchen, mit ihrem Kopf zu blockieren," sagt Cantu.

2011 Inmitten die NFL Regeln zu bestimmen, ob ein Athlet, der einen m?chtigen Schlag getroffen und erlitt eine Gehirnerschütterung benched oder zurück in das Spiel geschickt werden.

Die Leitlinien enthalten des Spielers Symptome, Aufmerksamkeit, Ged?chtnis und Gleichgewicht, ab sofort an der Seitenlinie.

"Es enth?lt die wichtigsten Aspekte der eine gezielte Prüfung, so dass Verletzungen wird identifiziert, und Athleten mit Gehirnerschütterung und ernstere Verletzungen von Kopf und Wirbels?ule aus dem Spiel entfernt werden k?nnen", sagt Margot Putukian, MD, Vorsitzender des Return-to-Play-Unterausschuss des Ausschusses für die NFL-Kopf, Nacken und Wirbels?ule.

Kein Athlet sollte im Sport zu beteiligen, wenn er oder sie noch Symptome von einer Gehirnerschütterung, nach der American Academy of Neurology auftreten dürfen. Und bevor sie wieder gehen, um zu spielen, sollten sie zuerst sehen, einen Arzt, der hatte angemessene Ausbildung um sicherzustellen, dass sie bereit sind.

Das passiert nicht oft, aber. Viele Kommotio gehen nicht berichtet. Sportler sind oft gerne in das Spiel zurück. Sie denken vielleicht, sie fühlen sich gut, oder zumindest gut genug.

Vermeidung von Verletzungen und Infektionen in der Turnhalle

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Wie Verletzungen, Infektionen und anderen gesundheitlichen Risiken in der Turnhalle zu vermeiden.Bewertet von Kimball Johnson, MD

Hat Ihr personal Trainer ein Diplom oder ein Zertifikat? Oder hat er eine geringe Gebühr zu bezahlen, nehmen eine kurze online-Test und Presto, wurde eine Fitnesstrainerin?

"Ja, kann das passieren," sagt Sherri McMillan, Sprecherin für die Idee-Health and Fitness Association. "Es gibt Leute da drau?en, die sich nennen, pers?nlichen Fitness-trainer und Instruktoren mit minimal, veraltet, oder keine Qualifikationen."

Gefahr

Fragen Sie zu sehen, Zertifikate und Abschlüsse und sicherzustellen, dass sie aktuelle, McMillan ber?t. Zertifizierungseinrichtungen geh?ren American Council on Exercise, des American College of Sports Medicine, und der National Strength and Conditioning Association.

Spezialisten m?glicherweise bestimmte Zertifikate, wie jene von der Pilates Methode Alliance für Pilates-Instruktoren angeboten. McMillan empfiehlt auch Fragen nach den letzten Workshops oder Konferenzen, dass Ihre Fitness pro teilgenommen hat, um sicherzustellen, dass sie aktuelle im Bereich wohnen.

Es ist auch darauf zu achten, dass die Teammitglieder sind zertifiziert in CPR/Fitness-erste-Hilfe und automatisierter externer Defibrillator (AED), einen tragbaren elektronischen Ger?ten, die einen pl?tzlichen Herzstillstand behandeln kann. Stellen Sie sicher, dass das Fitness-Studio-Personal wei?, wo die erste Hilfe und AED befinden, sagt McMillan.

Hunderte von Menschen k?nnen Ihre Fitnessger?te jeden Tag. Das kann Verschlei? an der Ausrüstung, die zur St?rung--führen k?nnte und Risiken für Sie verursachen.

Gefahr

Die Turnhalle Personal Fragen wie oft geprüft und repariert ist, und lauter, wenn du etwas siehst, das gebrochen hat. "Wenn Sie Kabel ab, um Kampf oder irgendein Stück Ausrüstung, die offenbar nicht korrekt oder effektiv betrieben werden bemerken, nicht mehr verwendet wird und melden Sie das Problem an Bedienstete", sagt McMillan.

Wahl der falschen Ubungen oder unsachgem??e Formular benutzen ist eines der h?ufigsten Gefahren in der Turnhalle, sagt Neal I. Pire, Sprecher des American College of Sports Medicine. "Nur weil eine Ubung 'Mr. Olympia Favorit' bedeutet nicht, dass es eine gute Wahl für Sie ist. Paar dabei nicht um professionelle Hilfe von einem personal Trainer und Sie sind reif für eine Panne, die Sie in der Nachbarschaft-Orthop?de landen wird."

Gefahr

"Wissen, Ihre Grenzen", sagt McMillan. "Wissen Sie Ihren K?rper besser als jeder andere." Haben Sie besondere Risiken oder Bedingungen--wie eine schlechte zurück, sagen Bluthochdruck, den letzten Operation--Ihr Trainer, damit er oder sie Ihr Trainingsprogramm an Ihre Bedürfnisse anpassen kann.

Springen, laufen und bewegen verschiedene Objekte in der Turnhalle erh?hen das Risiko von stolpern und fallen.

Gefahr

Beachten der n?heren Umgebung, McMillan warnt. Sehen Sie für Elemente, die Sie wie eine Flasche Wasser über--Reise k?nnte Gewicht, hand Ger?t, Sweatshirt oder sogar eine lose Reihe von Tasten. Dann verschieben Sie sie an einen sichereren Ort. Sei besonders vorsichtig in Nassbereichen rund um Duschen, Pools und Whirlpools, wo Sie mehr wahrscheinlich zu rutschen und fallen.