Fitness.trail

☀️ 🇦🇺🦘

28 days Walk/Run-Max distance challenge vol.7

-
Congratulations to our winners 🙌
🥇 Swati,Winner for covering 187.37 kms (Guwahati)

🥈 Mansi,Runner up for covering 154.86 kms (U.S.A)

🏆 Komal, Consistent champion for covering 143.47 kms(Jaipur)

-
The aim was to encourage everyone to make walking/running a part of their lifestyle by participating as a group for 28 days in this challenge.
-
It was inspiring to see Fitness.trail members pushing their limits & giving their best from around the 🌎

Looking forward to our next challenge soon 🙌
-



.trail

One month to this event 🏃‍♀️
Excited for the new training block 🎯

Working out at Home

Ever since the pandemic, the way we work out has changed. Working out from the comforts of our home is common now and we know that body weight exercises are good enough to show considerable results.

Join our Founder in conversation with Shivangi Sarda .trail, Fitness Trainer and Strength & Conditioning Coach as they talk about the how working out at home can help build endurance, strength, and stamina. The session will highlight how one can start an injury-free, consistent, home workout schedule. Key takeways,
1. Importance of home workouts for healthy lifestyle
2. Mistakes to avoid when working out from home
3. How to set up a regular workout schedule
4. How to stay injury free while working out at home
5. Importance of nutrition in daily workouts

First Ultramarathon ✅
50 kms 🏃🏻‍♀️ in 5 hours 33 minutes and 31 seconds.
Finished third in the female category 🥉

Running in extreme weather in Jaisalmer was challenging but the scenic and beautiful course made this entire experience truly memorable

Grateful to share this course with some amazing runners 🙌🏼

Looking forward to start my training with Saucony Kinavara 12 👟 🏃🏻‍♀️

Thank you 🙌 Saucony India

.trail

Adding an easy 30 mins walk to your exercise routine can make you fitter💪

In Low-Intensity Steady State training, you aim for a low level of exertion for a long, continuous period of time instead of pushing yourself for quick bursts.

Benefits ⬇️
•Great for beginners or for someone who is recovering from any illness/injury.
•Increases endurance & aerobic fitness
•Training at a lower intensity means that more oxygen is available to your body & aids in fat burn.
•Good for recovery & easy way to add variety in your workout routine

Some ways to can include LISS in your routine ⬇️
Brisk walking 🚶‍♀️
Swimming 🏊🏼‍♀️
Cycling 🚴🏼‍♀️
Hiking 🥾
Yoga & Mobility sessions 🧘‍♀️

Hope this helps 😊

Spot reduction refers to the idea that you can lose fat from certain areas of the body by training specific muscles.

For example- a certain workout for losing arm, thigh and belly fat are all spot reduction claims.

Why it does not work ⬇️
•It’s a myth - it is not possible to target one area only.
•Losing fat is determined by various factors like your exercise routine, nutrition, genes and your lifestyle.
•Over-training certain muscles like the belly/arms to feel the “burn” and reduce fat can lead to injury.

What can you do instead⬇️
•Stay consistent & regular with your workouts
•Focus on muscle building for your whole body
•Add High-intensity interval training (HIIT) & Resistance Training in your exercise routine

Hope this helps 😊

Before starting any form of exercise, please consult your doctor.

After testing negative, analyse how you feel, start slow just like a beginner and progress gradually

What I am following ⬇️
✅ Start with Slow walking for 5-10 mins(checking oxygen after) and gradually increasing the time or intensity
✅ Regular breathing exercises
✅ Mobility and Stretching
✅ Light bodyweight strength training after 2-3weeks with a long rest period in between the exercises
✅ Low-intensity exercise (one should be able to easily hold conversations while exercising)

What I am avoiding for a few weeks ⬇️
❎ HIIT workouts
❎ Pushing my body if there is any discomfort, pain, breathlessness or fatigue
❎ Comparing my fitness level to where I was before I got infected

What you need to remember ⬇️
➡️Stay patient -it will take some time for you to get back to your old routine
➡️Let your body heal and most importantly listen to your body 😊