endurance run

How did I lose the weight?

I really hate to be redundant, because I’m sure you’ve been told this plenty of times already, (and so have I), but it is the actual answer: eat healthier foods and smaller portions, and exercise HARD at least 3-4 times a week. 

I think it is especially important to add heavy lifting training into your fitness regime because it will shape your body better than an all cardio schedule. Also, muscle burns more calories even while resting so the more muscle you have, the faster you will see change! I heavy lift at least 3 times a week now, and that jump started my weight loss. Cardio is still done, but I do less endurance cardio (just running for a long time at a normal pace), and more high intensity cardio. For example, I will do short sprints at my fastest pace for 1/8 of a mile, then walk the rest of the lap. Then I will repeat this until I’ve finished one mile, usually. It is healthier for your heart to learn how to beat faster and then cool down faster, too. This will actually reduce your resting BPM, which is very healthy for your heart! 

I also take pro-biotics daily now, and it has helped my stomach immensely and therefore helped my metabolism. That coupled with a daily multi-vitamin and LOTS of water has helped my body and mind feel better in general. I drink a lot of coffee, too, so I have to remember to drink DOUBLE the water for each coffee. So many bathroom breaks. So worth it. 

I started using the app/website MyFitnessPal to track my intake and my output! I have a 67 day streak going on right now for logging my meals and my exercise. I find that app extremely helpful because it is encouraging and it tells you if you are eating enough/too little, not just if you are eating too much. It really is a good app for your health, and I think it has a good social community too that keeps me motivated! Before using MFP, I never thought too much about what I was putting into my body and my workouts were not as regimented. This made it harder for me to lose weight in a pleasing pattern. Now the scale goes down about 1 pound each week. That is a super healthy pattern of weight loss because it is not too fast. 

However, I do not want to just lose weight! When I reach my desired weight, a healthy BMI, I wish to gain a little back in muscle. More muscle = MORE FOOD. And I sure do love food. 

I hope this helps! Any other questions more specifically aimed at my diet and exercise, please feel free to ask me! 

“It’s a Human Thing...” (Humans Are Weird/Earth is Space Australia)

It just occurred to me that sometime after first contact, as humanity learned just how weird we are among intelligent species, someone would start printing T-shirts with pictures of all the weird stuff humans do–bond to everything, throw things, eat capsaicin, make things that shouldn’t work work, breathe oxygen, live in places no alien would dream of even visiting, pursuit predation/endurance running, artificial limbs, body art, extreme sports, (whatever I’m forgetting)–with the words, “It’s a human thing. You wouldn’t understand.”

anonymous asked:

I'm about to start endurance running for weight loss. Can you recommend what I start with and how I progress?

Sure thing! Here are some things you could do to boost your endurance while running:

  1. Practice running up hills. Short sprints up small, steep hills are best. Run up the hill, and walk down it. Never run down a hill – that’ll lead to shin splints! Repeat 10x if possible (with breaks as often as necessary). Aim to do this once or twice per week in addition to your bi- or tri-weekly runs. (Or however many is best for you!)
  2. Practice sprinting between two telephone poles; then walk between the next two; repeat (for about 10 poles). The short start-stop sprinting helps to further refine and challenge your ever-improving calf muscles in a new way. Do this once or twice per week during your bi- or tri-weekly runs, just at the very end of them. In general, if your runs are long, you want to save your sprints for the end; they’re easy to do once you’re muscles are “warmed up” and it’s less strain on the body.

These sprinting exercises get the heart rate higher at a quicker pace than do longer, slower-paced runs. Getting your heart pumping faster in this way helps to increase your stamina and metabolism in the long run, too; thus, your endurance improves, and so does your body’s ability to burn calories more efficiently (i.e., your metabolism), burning more fat cells too.

Some little things that may also help:

  1. Try to avoid dairy before a run; and cut carbonated drinks from your diet altogether. The reason for both of these is that these food items make it more difficult to breathe on the run; so if you cut them out, you breathe better, you metabolize more efficiently, oxygen flows through the body better, and you are able to run longer distances at a time before having to stop and rest. They also reduce bloating and cramps.
  2. Lastly, always remember to stretch - both before and after a run. Incorporate both stagnant (on the ground, standing still) stretching and active (dynamic, moving around) stretching into your workout. For running, active stretches are a little more important than stagnant ones; so focus on doing active stretches like these before a run. Stretching loosens and prepares the muscles for the workout, getting you ready to go longer, and go harder. (For more info on static versus dynamic stretching, see here.)

I hope this helps and I wish you all the best!

anonymous asked:

Hey Jax, I've been trying to get in better shape, but I have pretty weak lungs, so my breath gives out way before my muscles do. do you have any tips to help me strengthen my breathing.

Gradual improvement. As a kid who used to have Asthma I can tell you what helped me was gradual improvement.

If you can run 5 minutes then run out a breath realize that. Write it down and then go Okay I ran 5 minutes last time and I started getting winded so next time I’m gonna try and do 6 or 7 minutes pushing myself but staying safe.

Okay now 6 and 7 minutes is easy so I’m gonna go for 10 minutes.

then 15, then 20. So you just gotta keep training yourself to get better. 

Shit if you have fuckin Asthma and just start off saying 

“I’m gonna run 6 miles today and I’m not gonna stop no matter what”

I admire your tenacity but all you are doing is putting yourself in danger of having an Asthma attack and choking to death and TRUST ME I had an Asthma attack in 8th grade and that SHIT Was HORRIFYING i was trying so hard to catch my breath and couldn’t and thought i was gonna die. 

So again

SMALL IMPROVEMENTS are the key. take 3 steps forward 1 back if you have to. Thats whats gonna help you improve your heart and lung endurance.

Hope that helped

Quick fact. Ready?
Endurance training for a minimum of 5-6 hours every week can result in a physical enlargement of the heart itself known as Athlete’s Heart Syndrome.

The increase in size allows for the heart to pump out more blood with every beat, making it more efficient.
This is the body’s way of adapting to the increased oxygen demand being put on it during prolonged aerobic training.

Now, who wouldn’t want a bigger heart?

3/25/17


Good afternoon❤️

Just hanging out in a junkyard in East Jesus, trying to stay peaceful before the race tonight. I loved seeing the beautiful and quirky art at and around Salvation Mountain! This is a must-do if you are ever in the Palm Springs area.

Thinking this will be my mantra while I’m running: “I am a wheel within a wheel”

Happy Saturday!
Xx

Imagine Dipper Pines having to leave trigonometry because he was having a panic attack and started heaving
This is the only class ever that he fails

Imagine the Pines twins leaving everyone in the dust once they have to run/do endurance tests in PE

Imagine the Pines Twins not giving two shits about bullies bc they have been facing death on a regular basis and a kid their age being mean is nothing compared to a shapeshifter transforming into a lovecraftian horror version of both of them mixed together - to a point where it scares off even the toughest bullies

Hide and Seek just became impossible to win and how did they even /get/ there!?

That one camping trip where Mabel distracts the teachers (all three of them) with the cold-blooded attitude and talk of an experienced conman while wearing the widest, most charming smile so her brother can slip away
They meet back up at the bus five hours later - the kid is covered in sweat, scratches, has run out of the neon-colored band-aids his sister gave him for the trip and has a very very weird animal (?) skull peaking out of his backpack that hardly anyone notices bc they are distracted by the glass filled with weird geodes the kid is holding

Don’t play cards with Mabel Pines if you want to keep your lunch money. You don’t play over money? Trust me. You will.

Waddles is the new school mascot and thus allowed to attend class (your future will be much brighter if you accept this as fact) and he’s probably the safest one too because no one will steal from the Pines Twins.

Chanting becomes a school-wide habit among the students very quickly.

You do not want to know where these weird punctual scars on Dipper’s arms come from, or any of the others. End of discussion.

“Would you like to tell the class what you did over the summer?”
Dipper freezes -faced death on a weekly basis, got possessed by a demon, scarred for life by a shapeshifter, learned how to con people into buying useless stuff, aliens are real, travelled through time, got almost eaten by a dinosaur amongst other things, nearly had my memories deleted, saw the end of the world and saved it, falling to my death because of the giant robot belonging to the creepy kid that crushed on my sister who also tried to kill me with his psychic powers- Mabels to the rescue
“ I knitted a bajiollion sweaters and wore a different one every day!”

Don’t even /think/ about stealing that hat, I swear, I saw that Pines kid jump-attack the first -and only- guy who tried to
He didn’t have a chance
Based on this, rumours start going around until one day a kid is brave enough to walk up to the infamous Dipper Pines and ask if he can /really/ fight a bear with just his hands and Dipper just chuckles, glances to the side for a moment and asks how many heads that bear you are referring to has with the impression of making an insider-joke before walking off
Rumours go even wilder after that and Dipper keeps giving weird and mysterious answers bc this is okay, he and Mabel can only laugh about the things the other students come up with, because it will never even compare to the horror these two went through

You meet Mabel Pines the first time and leave twenty minutes later after a friendly chat, with a new contact in your phone, a friendship bracelet and the promise of a new sweater that you don’t take seriously until she hands the thing to you the following day
This happens a lot

Mabel Pines does never forgot a name or birthday or any other trivia of her new and old friends

Every studemt received a valentine’s card this year and in the following years. Every. Single. One.


Feel free to add more!

4

Sketches from my new Voltron-cafe ask blog. Never has something been more of an endurance run. And I’m just getting started ( o v o; )

I started this blog to get out of my comfort zone and have fun while doing it. I understand if your not someone who’s super into that, that’s fine. I will keep trying to update my normal art blog with stuff and sketches. As well as my actual comic which I’m trying to get rolling again.

3

My friend, @toddmoore1 sent these last night. I can’t believe how many races we’ve done together! Thank you for always making me laugh though every mile.

It’s great to have a friend who’s always ready to race and loves it as much as I do💪🏼

Quick fact. Ready?
When exercising at higher intensities, one often begins to feel fatigued even once half of intramuscular glycogen stores have been depleted. Higher carb diets may help to delay this fatigue by replenishing these muscular energy storages.