Running to Get Fit; Try It, Here Are Some Tips to Get Started

11322250751_running.jpgRecently I have been signing up for marathons and this year I got the guts to sign up for half marathon happening in June 2011. Are you interested in learning more about running for weight loss? The concept is really simple: Running is excellent for us, and can help us lose weight.

But most public are not in ideal affect to simply go out there and start running. Entrust me I know because I have been there. If you want to implement running for weight loss into your weight loss and exercise program, here is some tips that might just do the trick.

Start by making a walking and running schedule that we are comfortable with. Break it into a six week program, a twelve week program or even an eighteen week program as needed. Once we know how long our walk / run program is going to last, the next step is to design a plot that we will be comfortable with. Here is an example of a walking and running program for weight loss -
Week 1: Walk / Run 3 times a week, such as on Monday, Wednesday and Friday for example.
Trip 1 – Alternate between walking for 1 minute and running for 30 seconds.

Trip 2 – Alternate between walking for 1 minute and running for 30 seconds.

Trip 3 – Alternate between walking for 1 minute and running for 30 seconds.
Week 2: Walk / Run 4 times a week, such as on Monday, Wednesday, Friday and Sunday for example.
Trip 1 – Alternate between walking for 2 minutes and running for 1 minute.

Trip 2 – Alternate between walking for 3 minutes and running for 2 minutes.

Trip 3 – Alternate between walking for 2 minutes and running for 1 minute.

Trip 4 – Alternate between walking for 3 minutes and running for 2 minutes.
Week 3: Walk / Run 4 times a week, such as on Monday, Wednesday, Friday and Sunday for example.
Trip 1 – Alternate between walking for 5 minutes and running for 3 minutes.

Trip 2 – Alternate between walking for 8 minutes and running for 4 minutes.

Trip 3 – Alternate between walking for 5 minutes and running for 3 minutes.

Trip 4 – Alternate between walking for 8 minutes and running for 4 minutes.

This process would continue with logical progressions based on how much time we spend walking and how much time we spend running, until we end up at the desired results. An example of our final week of our plot may look something like this -
Week 12: Walk / Run 4 times a week, such as on Monday, Wednesday, Friday and Sunday for example.
Trip 1 – Alternate between walking for 10 minutes and running for 10 minutes.

Trip 2 – Alternate between walking for 12 minutes and running for 12 minutes.

Trip 3 – Alternate between walking for 10 minutes and running for 12 minutes.

Trip 4 – Alternate between walking for 10 minutes and running for 12 minutes.

By now, we would be running or jogging quite a bit, importance that we are in much better affect than when we started. Because a walked mile is approximately 15 minutes and a mile we run is 10-12 minutes or less, we can expect to be doing several miles per week following this schedule, and losing plenty of weight in the process as you get into better affect!

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Pose Running

01322250580_youthography075-1.jpgThere has been a lot of misinformation out there about the specifications of the pose running practice. I will try my very best to clear the air and avoid confusing you further with this small overview. Take note but that pose running practice is not as simple as it is made out look and there are many fine points that can’t fit in a small article. But, the basic principle is that gravity is maximized when falling and minimized by counterbalance.
The mantra for the running practice is “pull” “pose” “fall” and this accurately describes the motion of each action and how it depends on the preceding action. For the practice to be correctly executed, all these three have to be in place. Removing any will render the others a dissipate of time. There is one more element used to describe how frequent the movements are, and this is called cadence this makes the four basic elements in pose running to be pull, pose, fall and cadence.
Pose
This is the simplest of the lot.

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At the 2010 FIFA World Cup, Larissa Riquelme is best-known as one of the most fiery and passionate fans of Paraguay. She always knows how to make public glance at by showing off her sexy breasts. Moreover, Larissa Riquelme declared to run naked if Paraguay won the championship. But, Paraguay did not get the ticket into the final match, which disappointed male fans waiting the opportunity to admire the bodies of supermodel Riquelme. But recently, she chose to run in naked appearance as she had promised. Thus, after the World Cup finished, Larissa Riquelme has received many invitations to model. Her name has become well-known out of Paraguay. On July 13, she landed in Brazil to take part in the photo shoot for clothing line “Los Dos” in S�o Paulo. Photography Posing Secrets

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Hi, I’m Malcolm Boone and in the succeeding few minutes I’m going to show you how Posing Secrets – The Photographer’s Biogenic Guide Vol. 1 is going to turn your ability to fruit and interact posing thoughts that will anaplasty your portraiture to a higher ideal.The pose adopted when running has be such that it is very simple to fall in front when running. The suspended foot is place just under the hip in order to raise the centre of gravity of the body. It also shifts some of the weight of this leg forward thus making it simpler to fall forward. It also means the foot will be correctly below the centre of gravity of the body when it touches down when pulling.

Against gravity the pose remains stable. The runner can thus remain in pose very nearly indefinitely.
The ankles, shoulders and hips are in alignment.
The knee under body weight always has been bent and not straight.
The body’s weight is transmitted to the impose a curfew through the foot’s ball as opposed to the heel. There is a small forward lean by the body to make falling simpler.

By slightly leaning over from the ankles to the hips, the runners balance is offset hence the tendency to fall in front. Increasing the degree of this lean increases the runners potential to go forward using rotational torque. This angle is most of the time the most vital factor in seminal how fats a runner can go. A professional jogger is likely to lean forward very nearly 20 degree. 22.5 is the most that can be sustained by a human when running. According to Doctor Romanov, usain bolt has a lean of about 19.5 degrees.
A well executed fall sees the runner maintain Pose until the pull starts. This means that the runner has to keep the foot under the hip until the pull phase is reached. Many runners are to hasty when dropping out of pose with the upshot that the land in front of the centre of gravity of the body and on the heel

Fall while maintaining pose by maintenance the non supporting leg beneath the hips up to the time of initiation of the pull.
The lean should basically initiation from the ankles through to the hips.
There is a small lean starting from the shoulder to the hips.

Pull
This probably is the part that many runners find hard to perfectly do in this practice. There are so many fine points about the pull that can’t be covered here. The pull literally involves pulling up the foot directly toward the hip. But, this happens the same time the runner is dropping the other non supporting foot back to the impose a curfew. This means that a simultaneous chat occurs when the foot offering support is withdrawn and the other one in the air is brought down to the impose a curfew. This is called change of support.
This simultaneous chat is very vital, if mistimed in any way, the runner will either land in front of the body’s centre of mass thus breaking the rhythm of his step or he will do a late pull resulting inn a counter balanced step. As earlier mentioned, this counterbalancing prevents falling thus slowing the runner down. Most runners are guilty for both offences, they non-supporting foot is dropped you hastily followed by a late pull both of which contribute to a poor fall.
Fine points

The execution of the pull is very quick.
The runner’s non-supporting foot is not dropped until the beginning of the pull. With right timing, the runner has to land under the body’s center of mass on the foot’s bal.
A right landing depends on an accurate execution of the preceding steps. A fore foot landing when forced without the right practice can upshot in injury.
The pull is followed by the runner getting back into the pose.

Cadence.
This simply refers to how quickly the runner executes the pull, fall and pose. The ideal cadence should be 180 steps each minutes or even quicker. Most skilled sprinters have a cadence of between 180 and 200 steps each minute while the really quick sprinters can get up to 300 steps.
The behind the optimum cadence being set at 180 steps or more has a lot to do with the makeup of the tendons in the body. Tendons are elastic bands which when stretched store potential energy which can be used to power contractions of the muscles. but unlike normal elastic bands, energy in tendons quickly dissipates. In order to take full advantage off this a cadence of over 180 steps is required.
The basics behind pose running look simple and straight forward and they are, in theory simple. But many public find it very hard to implement this practice. The main reasons range from sticking to ancient habits, being unresponsive to the body’s need and extremely high expectations so why not try a new running practice now?

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How to Improve The Glide of a Curtain Rail, Pole or Track

21322251393_jog.jpgA curtain rail, pole or footstep can be very frustrating at times when trying to open or close the curtains. If they are maintained regularly, this will prevent them from sticking and will glide along the rail smoothly. There is something that I use for this, which most likely you by now have in your house. So you won’t have to rush out and buy a new product to improve the glide on your curtain rail, pole or footstep.  

Getting your curtains to run smoothly
1. Remove the curtains

The at the initiation thing to do is remove the curtains, if removing them is too much of a problem don’t worry. You will probably manage ok, not all curtains are simple to remove but if you can that’s even better. Make sure you keep all the fixings together and place in a plastic bag to prevent them from being lost.

2. Cleaning the rail

Clean the curtain rail with some mild soapy water using a well squeezed out cloth making sure you reach all the areas of the rail or footstep. Dry using a clean cloth then run your hand along the footstep to make sure there are no burrs or anything that might interfere with the glide of the curtains. 

3. Apply the polish

The next step involves improving the glide of the curtains. If you have a furniture polish spray or even some wax polish, apply some to folded kitchen paper and wipe along the rail or footstep (don’t place any filtrate). This can be done whenever the curtains appear to be sticking. No matter what you use make sure it contains silicone or wax. 

4. Shower curtain

This method can also apply to the shower curtain rail. Remove the curtain, and if it is slightly grubby or discoloured at the bottom give it wash in the bath in some very weak house hold bleach key and rinse well. 

5. Clean the shower curtain rail

After you have washed the curtain, clean the rail using a kitchen scourer and mild soapy water. Dry with clean cloth and apply the silicone or wax as above, and hang the curtain. If the rail is metal, by coating the rail with silicone this will prevent any rust forming on top of the shower rail. 

I hope the article above is helpful. I have been using silicone or wax on my curtain rails for many years and it makes it much simpler to open and close the curtains. This is especially helpful in the bathroom where you need the shower curtain to run smooth.

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