Fitness by sandy

It is the worst of times but it is the best of times because we still have a chance to avoid in your city .

Delhi: After 9 days, efforts to douse Bhalswa blaze become city fire services’ longest operation New Delhi’s Bhalswa landfill fire has been continuously raging for nine days despite more than 30 fire tenders and more than 200 firefighters being on the job. Toxic fumes that have engulfed the area have forced the local administration to shut down schools. The smoke is also troubling elderly peo...

Delhi Schools have reported many COVID cases over the last few days. With teachers and students being sent back to their homes, questions are being raised if schools are becoming new COVID hotspots. Of the 0.52% hospitalisations in Delhi, 27% are kids. The strikingly small yet large number has caused parents to worry but not authorities.

https://www.timesnownews.com/education/schools-new-hotspot-for-covid-delhi-covid-cases-witness-sharp-surge-27-hospitalised-are-kids-article-90872055





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TOP 5 WAYS TO PREVENT RUNNING INJURIES

Unless you get hit by a car or attacked by a dog while running, most running injuries occur from repeated microtrauma—the repeated small stress of each foot landing on the ground.

1) Train smart.
Learn how to optimize your training and train at more effective levels of effort. The goal of training is to obtain the greatest benefit while incurring the least amount of stress, run as slow as you can to meet the purpose of the workout. If running at 8-minute mile pace meets the purpose of the workout, there’s no reason to run at 7:45 pace. Training smart also means progressing at the right rate, following a ruthlessly methodical and systematic plan, with each cycle of training building on what came before so that the entire program is seamless.

2) Don’t increase volume and intensity at the same time.
When you increase volume, decrease intensity. When you increase intensity, decrease volume.

3) Don’t make your long run so much longer than any other run of the week.
Ideally, the long run shouldn’t be more than about a third of the weekly mileage. So, if the long run is 10 miles, the weekly mileage should be at least 30 miles. If the long run is 20 miles, the weekly mileage should be at least 60 miles.

4) Place adequate time between workouts to recover.
The most optimal training program—the one that is going to make you run faster with less risk for injury—includes a correctly timed alternation between stress and recovery. If you do a hard workout when your body is still recovering from the stress of the previous workout, you’ll experience greater fatigue, and it will take longer to recover. If you keep doing workouts before recovery has occurred, you’ll end up in a chronic state of under-recovery, and your performance will spiral downward. If, however, you do workouts at the most optimal time following the recovery from the initial stressor, when your body is supercompensating, your fitness will spiral upward, and your performance will improve.

5) Work 𝘰𝘯 your training not 𝘪𝘯 your training.
Working 𝘰𝘯 your training means developing a system of training that is specific to you. It means developing a system that works.

Health tips: Many people complain about the high cost of organic foods, but fail to account for the high cost of health care resulting from poor food consumption. Support organic and small farmers, and improve your own health by consuming more organic foods - those without chemicals, pesticides, growth hormones, and genetic modification.

Health tips : As crazy as it sounds, chocolate may actually be a superfood! Multiple studies show 70% cocoa dark chocolate consumed daily can lower inflammation, improve brain function, help protect the skin from UV rays (sunburn), lower risk of cardiovascular disease, and reduce stress by lowering cortisol levels. Heavily sugared milk chocolate will not produce these results, but an ounce of dark chocolate daily might. To maximize health, investigate adding a delicious bite of 70%+ dark cocoa (chocolate) to your daily diet.

Frequently asked questions

How do i manage hunger pangs ?

Eat your food slowly to give your brain time to catch up with your stomach. If you eat very quickly you may end up taking in an excessive amount of food and not feeling satiated.Drink plenty of water (or other low-calorie liquids)The benefits of staying hydrated are numerous, and keeping enough liquid in your stomach while you eat will create a sense of fullness (not to mention it’s great for digestive purposes).Eat foods that provide more satiety early in your meals: Fibrous vegetables and fruits are micronutrient-dense, lower-calorie options that provide bulk to waste in the intestines and make you feel full. Water content foods such as soups, beans, lean meats, poultry, fish, low-fat dairy, fruits, veggies and certain cooked grains are generally lower in calorie density. Essentially, you get more for your money with these options because the water promotes satiety and adds volume to your food. when you feel hunger pain coming on the last thing you want to do is be around the kitchen when grandma is whipping up her famous chocolate chip cookies. Try and keep yourself preoccupied with other things and you’ll notice you stop worrying about food so much.

Health tips: Chronic dehydration may be a contributing and overlooked factor in many illnesses. Most healthy people may need one half of their body weight (in pounds) in equivalent ounces of pure water daily. (100 ounces for a 200-pound person.) An additional 8 ounces is required for each 30 minutes of strenuous exercise, and an additional 4 ounces for each 30 minutes outdoors above 80 degrees. Coffee, caffeinated soda, and tea do not contribute to hydration, and equivalent measures of water should be consumed to compensate when caffeine is consumed. More water may be required during the three D's - dieting, diarrhea, or detox. Consult a physician for water and electrolyte requirements under these conditions.

Health tips: Recent studies published in Psychology and Aging reveal that smiling faces are judged to be younger while angry, sad, and disgusted faces are judged to be older. Happy people also tend to live longer. Some studies suggest that how you feel and your emotional outlook can add up to 30 years to your life, regardless of genetic risk. Consider focusing on happiness and personal peace in whatever form you perceive it to increase longevity!