Understanding Your Body Mass Index

Understanding Body Mass Index (BMI)

/ Leave a Comment / Health /

Body Mass Index, commonly abbreviated as BMI, is a widely used metric for assessing an individual’s body composition and determining whether they are underweight, normal weight, overweight, or obese. It provides a quick and easy way to estimate a person’s level of body fat based on their weight and height. In this article, we’ll explore what BMI measures, how it is calculated using both imperial and metric units, and the health risks associated with high and low BMI.

What Does BMI Measure?

BMI is a numerical value that quantifies the relationship between an individual’s weight and height. It is not a direct measure of body fat but serves as a useful screening tool for identifying potential weight-related health risks. BMI is widely used in healthcare settings, research studies, and public health initiatives to categorize individuals into different weight categories:

BMI MeasurementWeight Category
Below 18.5Underweight
18.5 – 24.9Normal weight
25.0 – 29.9Overweight
30.0 and aboveObese


These categories help healthcare professionals assess a person’s risk for various health conditions and guide recommendations for weight management and lifestyle changes.

BMI Calculator

BMI Calculator










Result:

Your BMI is:

Category:

How BMI Is Measured?

BMI can be calculated using two different sets of units: imperial and metric. Below, we’ll discuss the formulas and provide examples for each method.

Imperial Units (Pounds and Inches)

  • Formula: BMI = (weight in pounds / (height in inches)²) x 703
  • Example: Let’s say a person weighs 140 pounds and stands at 5 feet 5 inches tall (65 inches).
  • BMI calculation: (140 / (65)²) x 703 = (140 / 4225) x 703 ≈ 23.52

So, in this case, the BMI is approximately 23.52.

Metric Units (Kilograms and Meters)

  • Formula: BMI = weight in kilograms / (height in meters)²
  • Example: Consider a person with a weight of 68 kilograms and a height of 165 centimeters (1.65 meters).
  • BMI calculation: 68 / (1.65)² ≈ 24.98

The BMI in this example is approximately 24.98.

It’s essential to note that while the formulas are different for imperial and metric units, the resulting BMI values are comparable and provide the same weight categories.

Health Risks Related to High BMI

A high BMI, specifically falling into the overweight or obese categories, can increase the risk of several health problems, including:

Heart Disease: Excess weight can lead to the buildup of fatty deposits in arteries, increasing the risk of heart disease and hypertension.

Type 2 Diabetes: Obesity is a significant risk factor for developing type 2 diabetes, as it can lead to insulin resistance.

Joint Problems: Carrying excess weight puts additional strain on the joints, which can lead to conditions like osteoarthritis.

Sleep Apnea: Obesity is associated with sleep apnea, a condition where breathing repeatedly stops and starts during sleep.

Certain Cancers: Obesity is linked to an increased risk of various cancers, including breast, colorectal, and kidney cancer.

Health Risks Related to Low BMI

While much attention is given to the health risks of high BMI, having a low BMI can also be problematic. Health risks associated with a low BMI include:

Nutritional Deficiencies: Underweight individuals may not be getting sufficient nutrients, which can lead to deficiencies and weakened immune function.

Osteoporosis: Low body weight can contribute to decreased bone density, increasing the risk of fractures.

Heart Problems: Underweight individuals can experience heart irregularities, low blood pressure, and an increased risk of cardiovascular issues.

Fertility Issues: Women with low BMI may experience irregular menstrual cycles and fertility problems.

Conclusion

BMI is a valuable tool for assessing an individual’s weight relative to their height. It can provide insights into potential health risks associated with weight, both when BMI is high and when it is low. However, it’s important to remember that BMI is just one of many factors to consider when evaluating an individual’s overall health, and it should be used in conjunction with other health assessments for a comprehensive evaluation. If you have concerns about your BMI or weight-related health, it’s advisable to consult with a healthcare professional who can provide personalized guidance and recommendations.

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Best Walking Shoes for Maximum Comfort in 2023

Best Walking Shoes for Maximum Comfort in 2023

/ Leave a Comment / Gears, Health, Running /

When it comes to choosing the perfect walking shoes for maximum comfort, 2023 has brought forth a plethora of options that cater to various preferences and needs. Whether you’re an avid walker, a fitness enthusiast, or simply looking for comfortable footwear for daily activities, this article presents a comprehensive guide to the best walking shoes available in 2023. We’ve compiled a list of top contenders that combine style, technology, and ergonomic design to provide the utmost comfort during your walks.

Nike Air Zoom Pegasus 39

Nike Air Zoom Pegasus 39​
Pros:
  • Utilizes Nike’s innovative Air Zoom cushioning technology for responsive and comfortable strides.
  • Breathable mesh upper enhances ventilation and reduces discomfort during long walks.
  • Versatile design suitable for both casual wear and exercise.
Cons:
  • Premium features may lead to a higher price point.
  • May not be suitable for individuals with wide feet.

Available Size Range: Men’s 6-15, Women’s 5-12

Price Online: $130 – $160

New Balance Fresh Foam 1080v11

New Balance Fresh Foam 1080v11​
Pros:
  • Features Fresh Foam cushioning for a plush and supportive walking experience.
  • Roomy toe box accommodates a variety of foot shapes.
  • Durable rubber outsole provides traction on various surfaces.
Cons:
  • Slightly heavier compared to some other models.
  • Design might be less sleek than some other options.

Available Size Range: Men’s 7-16, Women’s 5-13

Price Online: $150 – $180

ASICS Gel-Nimbus Lite 2

ASICS Gel-Nimbus Lite 2​
Pros:
  • Incorporates ASICS’ Gel cushioning for excellent shock absorption.
  • Lightweight construction reduces fatigue during longer walks.
  • Eco-friendly materials used in the upper contribute to sustainability.

Cons:
  • Some users might find the arch support to be inadequate.
  • Limited color options compared to other models.

Available Size Range: Men’s 6-14, Women’s 5-13

Price Online: $140 – $170

Skechers Go Walk Arch Fit

Skechers Go Walk Arch Fit​
Pros:
  • Features Arch Fit technology for superior arch support and comfort.
  • Slip-on design with stretchable fabric ensures easy on/off.
  • Suitable for individuals seeking shoes with a wider fit.

Cons:
  • May lack the advanced cushioning technology of other brands.
  • Style might be more casual compared to traditional athletic shoes.

Available Size Range: Men’s 6.5-16, Women’s 5-13

Price Online: $60 – $80

Brooks Ghost 15

BrooksGhost15 running shoes
Pros:
  • DNA Loft cushioning provides a balance of softness and responsiveness.
  • Segmented crash pad enhances smooth heel-to-toe transitions.
  • Well-suited for individuals with neutral or slightly pronated gaits.
Cons:
  • Heel counter might be too soft for those requiring strong stability.
  • Price point could be higher compared to some competitors.

Available Size Range: Men’s 7-15, Women’s 5-12

Price Online: $130 – $160

The year 2023 brings an impressive array of walking shoes that prioritize comfort without compromising on style or technology. From Nike’s responsive cushioning to New Balance’s roomy design and ASICS’ shock absorption, there’s something for every walker. By considering your personal preferences, foot shape, and budget, you can confidently choose a pair of walking shoes that will make your daily walks a truly comfortable and enjoyable experience. Remember to try on multiple options and assess how they feel during various walking conditions before making your final decision.

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All-Time Motivational Songs for Runners: A Playlist to Energize Your Stride

All-Time Motivational Songs for Runners: A Playlist to Energize Your Stride

/ 1 Comment / Running, Tips /

Running is not just a physical activity; it’s a mental and emotional journey that requires determination, focus, and motivation. Whether you’re a seasoned marathoner or a casual jogger, the right music can make a significant difference in your performance and mindset during a run. Music has the power to elevate your spirits, boost your energy levels, and help you push through those challenging miles. In this article, we’ve curated a list of all-time motivational songs that are perfect companions for your runs. These songs, sourced from various movie soundtracks and albums, are sure to energize your stride and keep you moving forward.

1. “Eye of the Tiger” – Survivor
From: Rocky III Soundtrack
Artist: Survivor

Kicking off our list is a timeless classic that needs no introduction. “Eye of the Tiger” by Survivor gained iconic status for its association with the Rocky film series. With its invigorating rhythm and empowering lyrics, this song has been motivating runners and athletes for decades.

2. “Stronger” – Kanye West
From: Graduation
Artist: Kanye West

“Stronger” is a high-energy track that samples Daft Punk’s “Harder, Better, Faster, Stronger.” Kanye West’s powerful lyrics and the pulsating beat make this song an excellent choice for runners looking to find their inner strength and determination.

3. “Can’t Stop the Feeling!” – Justin Timberlake
From: Trolls (Original Motion Picture Soundtrack)
Artist: Justin Timberlake

For a more upbeat and cheerful vibe, “Can’t Stop the Feeling!” is a fantastic option. Justin Timberlake’s infectious energy and the feel-good lyrics are sure to put a smile on your face as you hit the pavement.

4. “Lose Yourself” – Eminem
From: 8 Mile Soundtrack
Artist: Eminem

Eminem’s “Lose Yourself” is a motivational anthem that embodies the idea of seizing the moment and giving it your all. Its intense lyrics and captivating rhythm make it a popular choice for runners aiming to break their personal records.

5. “Hall of Fame” – The Script feat. will.i.am
From: #3
Artist: The Script feat. will.i.am

This collaboration between The Script and will.i.am delivers a powerful message about achieving greatness and leaving a lasting legacy. The song’s inspiring lyrics and dynamic composition are bound to keep you motivated throughout your run.

6. “Born to Run” – Bruce Springsteen
From: Born to Run
Artist: Bruce Springsteen

A classic rock anthem, “Born to Run” by Bruce Springsteen captures the feeling of freedom and the open road. Its driving rhythm and passionate vocals make it an ideal companion for runners seeking a sense of liberation during their workouts.

7. “Happy” – Pharrell Williams
From: G I R L
Artist: Pharrell Williams

If you’re in need of an instant mood boost, “Happy” by Pharrell Williams is the ultimate pick-me-up. Its upbeat tempo and cheerful lyrics are perfect for maintaining a positive attitude as you tackle your run.

8. “Don’t Stop Believin'” – Journey
From: Escape
Artist: Journey

A true classic, “Don’t Stop Believin'” by Journey is all about perseverance and holding onto your dreams. The song’s anthemic quality and memorable melody make it an excellent choice for long-distance runs.

9. “Roar” – Katy Perry
From: Prism
Artist: Katy Perry

“Roar” is an empowering song that encourages listeners to find their inner strength and speak up for themselves. Katy Perry’s powerful vocals and the song’s empowering message can provide that extra push when you need it most.

10. “Uptown Funk” – Mark Ronson feat. Bruno Mars
From: Uptown Special
Artist: Mark Ronson feat. Bruno Mars

Closing our list is the infectious “Uptown Funk” by Mark Ronson and Bruno Mars. The funky beats and lively rhythm of this song can inject a burst of energy into your run and keep your spirits high.

Remember, the perfect running playlist is a personal choice, and these songs are just a starting point. Tailor your playlist to your preferences and the pace of your run, and let the music carry you through every step of your journey. So lace up your shoes, press play, and let the music inspire you to achieve your running goals!

Tell us your favourite song which you listen while running. Comment below!

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running shoes terminology

The Ultimate Guide to Running Shoe Terminology – Shoe Anatomy

/ 5 Comments / Gears, Running /

Shoes have evolved from mere protective coverings for feet to sophisticated pieces of technology designed to enhance comfort, performance, and style. However, the world of shoes comes with its own set of technical terms and jargon that can be confusing for those new to the scene. In our ultimate guide to Running Shoe Terminology, we’ll delve into the essential shoe jargon to help you navigate the world of footwear with confidence.

Running shoes anatomy
Blister Reviews

1. Energy return

Energy return refers to the efficiency with which a shoe absorbs and then releases the energy generated by your stride. When you walk or run, you exert force on the ground, and a portion of that energy is returned to your body by the shoe’s cushioning system. Shoes with good energy return provide a more responsive and effortless stride.

2. Midsole

The midsole is the cushioned layer between the upper and the outsole. It plays a vital role in providing comfort, shock absorption, and energy return. Different materials and technologies are used in midsoles to cater to various running styles and preferences.

  • EVA (Ethylene Vinyl Acetate): EVA foam is a common material used in midsoles. It offers lightweight cushioning and shock absorption.
  • PU (Polyurethane): PU foam is denser and more durable than EVA, providing increased stability and support.
  • TPU (Thermoplastic Polyurethane): TPU elements are often integrated into midsoles to enhance stability and responsiveness.
  • Gel, Air, or Zoom Air: Some shoes incorporate gel, air pockets, or Zoom Air units within the midsole to offer targeted cushioning and impact protection.

3. Insole/Sockliner

The insole, also known as the sockliner, is the removable cushioned layer inside the shoe. It provides additional comfort and can sometimes be replaced with custom orthotics for personalized support.

4. outsole

The outsole is the bottom layer of the shoe that comes into direct contact with the ground. It is designed for traction, durability, and protection. Outsole patterns and materials vary depending on the intended use of the shoe.

  • Carbon Rubber: This type of rubber is durable and offers good traction on various surfaces.
  • Blown Rubber: Blown rubber is lightweight and flexible, contributing to a more responsive ride.
  • Aggressive Tread Pattern: Trail running shoes often feature deep and aggressive lugs on the outsole for enhanced grip on uneven terrain.

5. midfoot shank

The midfoot shank is a stiffening component often embedded in the midsole. It enhances stability and support, especially in shoes designed for activities that involve lateral movements.

6. Drop (Heel-to-Toe Drop)

The drop, also known as the heel-to-toe drop or offset, is the difference in height between a shoe’s heel and forefoot. It affects how your foot strikes the ground during your stride. A higher drop can encourage a heel-first landing, while a lower drop promotes a more natural midfoot or forefoot strike.

7. Pronation

Pronation is the natural inward rolling motion of the foot during the gait cycle. Shoes are often categorized based on how they accommodate different levels of pronation: neutral, overpronation, and underpronation (supination). Matching your pronation type with the right shoe can prevent discomfort and injury.

  • Neutral: For runners with a balanced gait and minimal pronation.
  • Stability: Designed to provide support for mild to moderate overpronators.
  • Motion Control: Intended for severe overpronators, offering maximum support and stability.

8. Arch Support

Arch support refers to the structure and cushioning in a shoe’s midsole that helps maintain the natural curvature of your arches. Different shoes offer varying degrees of arch support to cater to different foot types and arch heights.

9. Toe Box

The toe box is the front portion of the shoe that encases your toes. A roomy toe box allows your toes to splay naturally and is especially important during activities that involve a lot of movement.

10. Heel Counter

The heel counter is the supportive structure at the back of the shoe that cradles the heel. It helps stabilize the foot and prevents excessive movement within the shoe during running.

11. Toe Spring

Toe spring is the upward curve at the front of the shoe’s sole. It influences how your foot transitions from heel strike to toe-off during each step.

12. Collar and Tongue Padding

The collar is the part of the shoe that wraps around your ankle, while the tongue is the flap that covers the top of your foot. Adequate padding in these areas enhances comfort and reduces friction.

13. Toe Guard/Rand

The toe guard or rand is a protective layer, often made of rubber, that reinforces the front of the shoe. It prevents damage to the upper material and provides extra durability.

14. Cushioning

Cushioning is the material within a shoe’s midsole that absorbs impact forces and provides comfort. Different shoes use various cushioning technologies, such as air pockets, gel inserts, foam compounds, and spring-like materials, to optimize shock absorption and support.

15. Upper

The upper is the top part of the shoe that covers your foot. It’s usually made from a combination of materials such as mesh, leather, or synthetic fabrics. The upper provides breathability, comfort, and style, and it often features overlays or reinforcements to enhance structural integrity.

16. Breathability

Breathability refers to how well air can flow through the shoe’s upper material. Shoes with good breathability help prevent excessive sweating and maintain a comfortable environment for your feet.

17. Flexibility

Flexibility refers to how easily the shoe’s sole and upper bend and move with your foot’s natural motion. Flexible shoes are important for activities that require dynamic movements.

18. Stability

Stability features in shoes help control excessive side-to-side motion of the foot, especially during activities like running. They are particularly important for individuals who overpronate.

19. Lacing Systems

Lacing systems determine how the shoe is secured on your foot. Different lacing techniques can provide better lockdown, reduce pressure points, and improve comfort.

20. Drop-In Midsole

Some shoes feature a removable drop-in midsole, which allows you to customize cushioning or support based on your preferences or activity.

21. Knit Upper

A knit upper is made from a single piece of fabric that is woven in a way that provides a sock-like fit, breathability, and flexibility.

22. Minimalist/Barefoot Shoes

Minimalist or barefoot shoes have minimal cushioning and a low heel-to-toe drop. They aim to mimic the feeling of being barefoot while still offering protection.

Understanding these essential terms related to running shoe anatomy empowers you to make well-informed decisions when choosing the perfect pair for your running goals. Remember that every runner’s needs are unique, so consider factors such as your running style, terrain preferences, and foot characteristics when selecting your ideal running shoes. Whether you’re a casual jogger or a seasoned marathoner, the right pair of running shoes can significantly impact your comfort and performance on the road or trail.

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Reducing Cancer Risk in Men Through Running

Running Can Help Cut Risk of 9 Different Cancers in Men: A Comprehensive Analysis of Research Studies

/ Leave a Comment / Health, Running /

Cancer continues to be a significant global health challenge, affecting millions of lives each year. However, recent scientific research suggests that regular physical activity, particularly running, can significantly contribute to reducing the risk of various cancers in men. A growing body of evidence from studies conducted by institutions like the Swedish School of Sport and Health Sciences and published in the British Journal of Sports Medicine highlights the potential of running as a preventive measure against multiple types of cancer. This article aims to delve into the findings of these studies and explore how running can play a crucial role in cancer risk reduction.

The Role of Running in Cancer Risk Reduction

Numerous studies have established a clear link between physical activity and a reduced risk of cancer. Running, being a high-intensity aerobic exercise, has gained particular attention for its potential to influence cancer risk in men. The research conducted by the Swedish School of Sport and Health Sciences, in collaboration with studies featured in the British Journal of Sports Medicine, provides valuable insights into this association.

1. Colorectal Cancer

Colorectal cancer is the third most common cancer worldwide. Studies suggest that engaging in regular running can help reduce the risk of developing colorectal cancer by promoting healthy bowel function and reducing inflammation in the gut.

2. Prostate Cancer

Prostate cancer is a prevalent form of cancer in men. The research indicates that running has a positive impact on hormonal balance and immune system function, which can contribute to a decreased risk of prostate cancer.

3. Lung Cancer

Although largely associated with smoking, lung cancer can also affect non-smokers. Regular running can enhance lung capacity, oxygenation, and overall lung health, potentially lowering the risk of lung cancer development.

4. Liver Cancer

Liver cancer is often linked to factors like obesity and excessive alcohol consumption. Running aids in weight management, helps control insulin levels, and reduces inflammation, collectively lowering the risk of liver cancer.

5. Pancreatic Cancer

Pancreatic cancer has a high mortality rate. Studies indicate that running can improve insulin sensitivity and maintain a healthy body weight, which are factors associated with reduced risk of pancreatic cancer.

6. Bladder Cancer

Running’s influence on metabolism and toxin elimination can be beneficial in reducing the risk of bladder cancer. Physical activity may help flush out carcinogens through improved urinary function.

7. Kidney Cancer

Running contributes to cardiovascular fitness and weight management, which can impact kidney health positively. Studies suggest that maintaining healthy weight and overall fitness through running might lower the risk of kidney cancer.

8. Gastric Cancer

Stomach cancer risk can be influenced by lifestyle factors. Running’s impact on maintaining a healthy weight and aiding digestion could contribute to reducing the risk of gastric cancer.

9. Endometrial Cancer

While this article focuses on men, it’s worth noting that running can also benefit women’s health. Regular running plays a role in regulating hormones and maintaining a healthy weight, both of which contribute to reducing the risk of endometrial cancer.

Summary

The evidence from research studies conducted by the Swedish School of Sport and Health Sciences and published in the British Journal of Sports Medicine underscores the importance of regular running in reducing the risk of multiple types of cancer in men. By positively influencing factors such as hormonal balance, inflammation reduction, weight management, and overall fitness, running emerges as a powerful tool in the fight against cancer. However, it’s essential to note that running should be part of a comprehensive lifestyle approach, including a balanced diet, regular medical check-ups, and avoidance of other cancer risk factors. As the scientific community continues to delve into the intricate relationship between physical activity and cancer prevention, running stands out as a simple yet effective way for men to take control of their health and potentially reduce their cancer risk.

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Fat-Burning Heart Rate Definition, How’s it calculated and chart by age

Fat Burning Heart Rate: How to Calculate It + Chart by Age (2025)

/ Leave a Comment / Health /

Recommended

Achieving a healthier lifestyle and a toned physique involves understanding the relationship between heart rate and fat burning. Identifying your target heart rate zones can optimize workouts for effective fat loss. This article delves into the science of fat burning, methods to calculate your fat burning hear rate, the impact of age, and recommended workouts to maximize fat loss.

What Is the Optimal Heart Rate for Fat Burning?

The “fat burning zone” refers to the heart rate range where your body primarily utilizes fat as its energy source. This zone typically falls between 64% to 76% of your maximum heart rate (MHR). Engaging in exercises within this range can enhance fat metabolism and contribute to weight loss.

Calculating Your Fat-Burning Zone

To determine your fat-burning zone, follow these steps:

1. Calculate Your Maximum Heart Rate (MHR):

Fox Formula: Subtract your age from 220.

Example: For a 30-year-old: 220 – 30 = 190 bpm

Fox Formula Heart Rate Calculator

Fox Formula Heart Rate Calculator

Calculate your maximum heart rate by subtracting your age from 220.

Tanaka Formula: A more refined calculation: 208 – (0.7 x Age).
Example: For a 30-year-old: 208 – (0.7 x 30) = 187 bpm
Tanaka Formula Heart Rate Calculator

Tanaka Formula Heart Rate Calculator

Calculate your maximum heart rate with the formula: 208 - (0.7 x Age).

2. Determine Your Fat-Burning Zone:

Lower Limit: MHR x 0.64
Upper Limit: MHR x 0.76

Example: For an MHR of 190 bpm:

Lower Limit: 190 x 0.64 = 122 bpm
Upper Limit: 190 x 0.76 = 144 bpm

Thus, the fat-burning zone for a 30-year-old is approximately 122 to 144 bpm.

Fat Burning Zones by Age

Age significantly influences MHR and, consequently, the fat-burning zone. Below is a chart outlining estimated fat-burning zones by age:
Fat-Burning Heart Rate Chart

Fat-Burning Heart Rate Chart by Age

AgeMaximum Heart Rate (MHR)Fat-Burning Zone (64%-76% of MHR)
20200 bpm128–152 bpm
30190 bpm122–144 bpm
35185 bpm118–141 bpm
40180 bpm115–137 bpm
45175 bpm112–133 bpm
50170 bpm109–129 bpm
55165 bpm106–125 bpm
60160 bpm102–122 bpm
65155 bpm99–118 bpm
70150 bpm96–114 bpm
Note: These values are approximate. Individual factors such as fitness level, health status, and genetics can influence actual heart rate zones.

Monitoring Your Heart Rate

Accurately tracking your heart rate ensures you remain within your desired fat-burning zone. Consider the following methods:

  • Wearable Devices: Fitness trackers and smartwatches provide real-time heart rate data.
  • Manual Monitoring: Measure your pulse on your wrist or neck and count the beats for 15 seconds; multiply by four to obtain beats per minute.

Effective Fat Burning Workouts

Incorporate the following exercises to optimize fat burning:

  • Low-Intensity Steady State (LISS) Cardio: Activities like walking, cycling, or swimming at a steady pace keep you within the fat-burning zone.
  • High-Intensity Interval Training (HIIT): Alternating between intense bursts and rest periods can boost metabolism and promote fat loss.
  • Strength Training: Building muscle mass increases resting metabolic rate, aiding in fat reduction.

Additional Considerations

While exercising in the fat-burning zone is beneficial, overall health and weight loss depend on various factors:

  • Diet: Balanced nutrition supports energy needs and recovery.
  • Consistency: Regular physical activity yields better results over time.
  • Rest: Adequate sleep and recovery prevent overtraining and injuries.

The Takeaway

Understanding and targeting your fat-burning heart rate zone can enhance workout efficiency and support weight loss goals. By calculating your MHR and monitoring your heart rate during exercise, you can tailor your fitness routine to maximize fat metabolism. Remember to consider individual factors and consult with healthcare professionals when designing an exercise program.

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4 Effective Exercises to Eliminate Knee Pain

4 Effective Exercises to Eliminate Knee Pain: A Comprehensive Guide

/ Leave a Comment / Health /

Knee pain is a common issue that can greatly impact daily life and hinder physical activities. Incorporating targeted exercises into your routine can play a pivotal role in strengthening the muscles surrounding the knee joint and alleviating discomfort. 

In this article, we will delve into four exercises specifically designed to help eliminate knee pain:

1. Side lying leg lifts

2. Standing hip hikes

3. Single leg toe taps for glute stability

4. Standing isometric hip abduction

We will also provide detailed instructions on how to perform these exercises correctly, along with recommended reps and sets.

Side Lying Leg Lifts

Side lying leg lifts are an excellent exercise to strengthen the muscles of the outer thighs and hips, which contribute to knee stability.

How to Perform:

  1. Lie on your side with your legs straight and stacked on top of each other.
  2. Rest your head on your lower arm and place your upper arm in front for balance.
  3. Engage your core muscles to stabilize your body.
  4. Slowly lift your top leg to about hip height, keeping it straight.
  5. Lower the leg back down without letting it touch the bottom leg.
  6. Perform the desired number of reps and then switch to the other side.

Reps and Sets:
Start with 2 sets of 10-12 reps on each side. Gradually increase the number of reps and sets as you become more comfortable.

Standing Hip Hikes

Standing hip hikes target the muscles of the hips and thighs, helping to improve hip stability and alleviate knee pain.

How to Perform:

  1. Stand with your feet hip-width apart and hands resting on a stable surface for support.
  2. Lift one hip by raising the leg on the same side, as if you’re trying to touch your hip to your shoulder.
  3. Lower the hip back down to a neutral position.
  4. Perform the exercise on one side and then switch to the other side.

Reps and Sets:
Begin with 3 sets of 10-15 reps on each side. Adjust the reps and sets as needed based on your comfort level.

Single Leg Toe Taps for Glute Stability

This exercise targets glute stability, which can help in supporting the knee joint and reducing pain.

How to Perform:

  1. Stand on one leg with a slight bend in the knee and engage your core muscles.
  2. Keep your back straight and shoulders relaxed.
  3. Gently tap the toes of your opposite foot behind you and then return to the starting position.
  4. Maintain your balance throughout the exercise.

Reps and Sets:
Start with 3 sets of 12-15 taps on each leg. Increase the reps gradually as your balance improves.

Standing Isometric Hip Abduction

This exercise focuses on strengthening the muscles on the sides of the hips, which can contribute to better knee stability.

How to Perform:

  1. Stand upright with your feet hip-width apart.
  2. Engage your core muscles and maintain good posture.
  3. Without moving your feet, press one leg outward to the side against an immovable object (e.g., a wall) for a count of 10 seconds.
  4. Relax and repeat on the other side.

Reps and Sets:
Begin with 3 sets of 10-second holds on each side. Gradually increase the hold time as you feel more comfortable.

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Hydration during Running

Hydration during Running 10k: A Beginner’s Guide

/ 1 Comment / Running, Tips /

Whether you are a seasoned runner or just starting your journey in long-distance running, staying hydrated during a 10K run is essential to maintain peak performance and avoid potential health risks. Adequate hydration ensures that your body functions optimally and helps prevent dehydration-related complications. However, finding the right balance between drinking enough water and avoiding overhydration can be challenging. In this article, we will explore the importance of hydration during a 10K run, backed by research and key statistics, and provide guidelines on how often you should drink water during the race.

The Importance of Hydration during a 10K Run

During a 10K run, your body undergoes significant exertion, resulting in increased sweat production and fluid loss. Proper hydration is crucial for several reasons:

1. Optimal Performance:
Staying hydrated enhances your physical performance by regulating body temperature, maintaining cardiovascular function, and supporting muscular efficiency. Dehydration can lead to reduced endurance, muscle cramps, and fatigue, negatively impacting your running performance.

2. Electrolyte Balance:
Sweating not only causes fluid loss but also leads to the depletion of essential electrolytes, such as sodium, potassium, calcium, and magnesium. Maintaining electrolyte balance is vital for nerve and muscle function, preventing cramps, and avoiding hyponatremia (low sodium levels).

3. Health and Safety:
Dehydration during a 10K run can have serious health consequences, including heat-related illnesses like heat exhaustion and heatstroke. It is essential to prevent these conditions by staying properly hydrated.

Hydration During Running 10k A Beginner’s Guide

Research and Guidelines

Various research studies have been conducted to determine the optimal water intake during a 10K run. The American College of Sports Medicine (ACSM) and the International Marathon Medical Directors Association (IMMDA) provide guidelines that can be applied to a 10K race:

1. Pre-hydration: Start the race well-hydrated. Consume approximately 17-20 fl. oz (500-600 ml) of water 2 to 3 hours before the race. Additionally, drink 7-10 fl. oz (200-300 ml) of water 20-30 minutes before the run to top off your fluid levels.

2. During the Run: During a 10K run, aim to consume 3-6 fl. oz (90-180 ml) of water every 15-20 minutes, depending on individual factors like sweat rate and weather conditions. Some runners may prefer sports drinks that contain electrolytes to replenish sodium and other minerals lost through sweating.

3. Listen to Your Body: While guidelines provide a general framework, individual hydration needs can vary. Pay attention to your body’s signals and adjust your fluid intake accordingly. If you feel thirsty, take a few sips of water, but avoid overdrinking, as it may lead to hyponatremia.

4. Post-run Hydration: After completing the 10K run, continue to rehydrate by drinking water or electrolyte-rich beverages. Aim to consume around 16-24 fl. oz (500-750 ml) of fluid for every pound (0.45 kg) of body weight lost during the run.

Hydration During Running 10k A Beginner’s Guide

Monitoring Fluid Loss

An effective way to gauge your fluid loss during a 10K run is to weigh yourself before and after the race. For every pound lost during the run, drink approximately 16 fl. oz (500 ml) of water to rehydrate fully.

Environmental Factors

Environmental conditions play a significant role in determining your hydration needs during a 10K run. Hot and humid weather increases sweat rates, which, in turn, necessitates higher fluid intake. On the other hand, cooler conditions may result in lower fluid losses.

Conclusion

Staying adequately hydrated during a 10K run is crucial for optimizing performance, ensuring safety, and preventing dehydration-related issues. Following established guidelines and listening to your body’s signals will help you strike the right balance between fluid intake and performance. Remember to start the race well-hydrated, sip water at regular intervals during the run, and continue rehydration post-race. By prioritizing proper hydration, you can enjoy a more successful and enjoyable 10K running experience.

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Product Review: Mizuno Wave Rider 27

Mizuno Wave Rider 27 Review

/ 2 Comments / Mizuno, Running Shoes /

As a dedicated runner, I am constantly on the lookout for footwear that combines comfort, durability, and performance to enhance my training sessions and races. In my quest for the perfect running shoe, I recently had the opportunity to test the Mizuno Wave Rider 27, and I must say, it exceeded my expectations on multiple fronts.

Mizuno Wave Rider 27 - Details

Price: $140
Weight: 9.9 oz, 280 g (men’s size 9), 8.3 oz, 235g (women’s size 8)
Drop: 12mm
Classification: Neutral Daily Training Shoe

Watch the full review video

Mizuno wave rider 27 running shoe review

Comfort

Athletico Product Review Mizuno Wave Rider 27

First and foremost, let’s talk about comfort. The Mizuno Wave Rider 27 features an updated and improved midsole, which provides a plush and responsive cushioning experience. Thanks to Mizuno’s innovative CloudWave technology, the shoe offers an excellent balance of softness and stability, allowing for a smooth ride from heel to toe. The foam used in the midsole not only absorbs impact efficiently but also maintains its integrity, ensuring long-lasting comfort throughout those extended training sessions.

One notable aspect of the Wave Rider 27 is its upper construction. The breathable mesh upper adapts to the foot’s shape, providing a glove-like fit that minimizes slippage and maximizes support. The 3D Mizuno logo on the lateral side adds a touch of style while also enhancing the shoe’s structural integrity. Furthermore, the updated heel counter delivers an improved lockdown, securing the foot in place during quick changes in direction or high-speed sprints.

Durability

Athletico Product Review Mizuno Wave Rider 27

Durability is a critical factor when considering running shoes, and the Mizuno Wave Rider 27 doesn’t disappoint. The outsole features Mizuno’s signature X10 carbon rubber, known for its exceptional durability and traction. Whether you’re running on roads or trails, the Wave Rider 27 maintains its grip and withstands the rigors of various terrains, making it a versatile choice for runners of all preferences.

Performance

Athletico Product Review Mizuno Wave Rider 27

In terms of performance, the Mizuno Wave Rider 27 truly shines. The shoe’s lightweight design and responsive midsole propel you forward with every stride, promoting a natural and efficient running gait. When comparing the Mizuno Wave Rider 27 to its predecessor, the Wave Rider 26, there are notable improvements. Mizuno has fine-tuned the midsole and outsole, resulting in a more cushioned and flexible ride. The shoe feels lighter and more responsive, providing an enhanced running experience overall.

Our Verdict

The Mizuno Wave Rider 27 is a standout running shoe that combines comfort, durability, and performance flawlessly. With its plush cushioning, breathable upper, and reliable outsole, this shoe is a true workhorse for runners seeking to optimize their training and achieve their personal bests. I wholeheartedly recommend the Mizuno Wave Rider 27 to anyone looking for a high-quality running shoe that delivers on all fronts. Lace up and experience the difference for yourself!

Mizuno Wave Rider 27 Mesh Women's Running Shoes Pearl Blue/White Size 8 Width B - Medium

Mizuno Wave Rider 27 Mesh Women's Running Shoes Pearl Blue/White Size 8 Width B - Medium

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Why runners are great in bed

Why runners are great in bed

/ Leave a Comment / Health, Running /

For many individuals, engaging in regular exercise has long been recognized as a cornerstone of a healthy lifestyle. Among the diverse range of physical activities, running has gained substantial popularity due to its numerous benefits, including weight management, cardiovascular health, and mental well-being. However, recent studies have shed light on an unexpected aspect of running that may pique the interest of fitness enthusiasts and individuals seeking to enhance their intimate relationships: the connection between running and sexual wellness. In this article, we will explore the scientific evidence behind why runners are often considered great in bed.

Improved Cardiovascular Health:

Numerous studies have indicated a positive relationship between regular aerobic exercise, such as running, and sexual function. A study published in the Journal of Sexual Medicine examined the effects of a 6-month aerobic exercise intervention on men with erectile dysfunction. The results showed that those who engaged in regular aerobic exercise experienced significant improvements in erectile function compared to the control group.

Another study published in the American Journal of Cardiology found that men who engaged in regular vigorous exercise, including running, had a lower risk of developing erectile dysfunction. The study followed over 31,000 men for a period of 18 years and concluded that those who participated in high levels of physical activity had a 30% lower risk of erectile dysfunction compared to sedentary individuals.

Boosted Stamina and Endurance:

Running is known to improve overall stamina and endurance levels, which can positively impact sexual performance. A study published in the Journal of Sexual Medicine assessed the effects of physical exercise on sexual satisfaction in women. The results showed that women who engaged in regular physical activity, including running, reported higher levels of sexual satisfaction and increased orgasm frequency compared to inactive women.

Enhanced Mood and Reduced Stress:

Several studies have highlighted the positive impact of exercise, including running, on mental health, mood, and stress reduction. A study published in the Archives of Sexual Behavior investigated the relationship between exercise and sexual desire in women. The findings revealed that women who engaged in regular exercise reported higher levels of sexual desire and overall sexual function.

Furthermore, a study published in the Journal of Sexual Medicine examined the effects of aerobic exercise on sexual response in menopausal women. The results showed that women who participated in regular aerobic exercise, such as running, experienced improvements in sexual function, including increased desire, arousal, and overall sexual satisfaction

Increased Confidence and Body Image:

Engaging in regular running can lead to improved body composition, weight management, and increased muscle tone, which can positively influence body image and self-confidence. A study published in the journal Body Image explored the relationship between exercise and body image in women. The results indicated that women who engaged in regular exercise, including running, reported higher levels of body satisfaction and positive body image compared to inactive women.

Improved Hormonal Balance:

Regular exercise, including running, can impact hormone levels, potentially enhancing sexual wellness. A study published in the Journal of Clinical Endocrinology & Metabolism investigated the effects of endurance running on hormone levels in men. The findings revealed that endurance runners had significantly higher testosterone levels compared to sedentary individuals. Testosterone is a key hormone for sexual desire and arousal, suggesting a potential link between running and improved sexual function.

Scientific research has consistently demonstrated the positive association between running and sexual wellness. Improved cardiovascular health, increased stamina, enhanced mood, boosted confidence, and hormonal balance is among the factors that contribute to the reputation of runners being great in bed. However, it is essential to remember that individual experiences may vary, and running alone is not a guarantee of sexual prowess. Consult with a healthcare professional before starting any new exercise program or making changes to your sexual health routine.

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Half Marathon Training Tips For All Types of Runners

Half Marathon Training Tips: For All Types of Runners

/ 1 Comment / Running, Tips /

At some point in every runner’s life, the idea of completing a half marathon arises. It’s a challenging but achievable goal that can be an excellent way to push your fitness to the next level. But how do you train for a half marathon? Where do you start? What gear do you need? In this article, we’ll cover everything you need to know about how to train for your first half marathon.

Choosing the Right Training Plan

The first step in training for a half marathon is choosing the right training plan. There are many different plans available, and it can be challenging to know which one to choose. The key is to find a plan that fits your schedule, fitness level, and goals. Some plans require more time and dedication than others, so it’s essential to choose one that you can realistically stick to.

One popular training plan for beginners is the Hal Higdon Novice 1 plan. This plan is a 12-week program that includes three to four days of running per week. It gradually builds up your mileage and includes some cross-training and rest days. If you’re more experienced or want to push yourself, there are more advanced plans available.

Training Tips for Your First Half Marathon

Training for a half marathon requires careful planning and consistency. Here are some tips to help you get started:

1. Start Slowly and Gradually Increase Your Mileage
It’s essential to start your training slowly and gradually increase your mileage over time. This approach will help prevent injuries and ensure that your body can adapt to the demands of long-distance running.

2. Focus on Building Endurance
Endurance is the key when it comes to running a half marathon. To build endurance, you should gradually increase your mileage, incorporating long runs into your training routine.

3. Incorporate Speed Workouts
Speed workouts are an essential part of half-marathon training. They help improve your running form, increase your running speed, and boost your overall fitness.

4. Rest and Recovery are Crucial
Rest and recovery are just as important as training. You must allow your body time to recover after each training session to prevent injuries and maintain peak performance.

Fueling Your Runs

As you increase your mileage, fueling becomes more critical. Proper nutrition can help you perform better during your runs and recover faster afterward. It’s essential to eat a balanced diet that includes carbohydrates, protein, and healthy fats.

Before your runs, aim to eat a meal that’s high in carbohydrates but low in fat and fiber. This will provide you with the energy you need without causing digestive issues. During your runs, you may want to consume some fuel, such as gels, chews, or sports drinks. These will provide your body with the carbohydrates and electrolytes it needs to keep going.

Nutrition Tips for Your First Half Marathon

Nutrition plays a vital role in your training and performance. Here are some tips to help you fuel your body properly:

1. Hydrate, Hydrate, Hydrate
Staying hydrated is essential for runners. Drink plenty of water throughout the day and during your runs to stay hydrated and avoid dehydration.

2. Focus on a Balanced Diet
A balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats will provide your body with the nutrients it needs to perform at its best.

3. Incorporate Carbohydrates into Your Diet
Carbohydrates are essential for runners as they provide the body with energy. Incorporate carbohydrates into your diet by consuming foods such as whole-grain bread, pasta, and rice.

4. Experiment with Different Foods During Training
Experiment with different foods during your training to find out what works best for your body. This will help you find the right balance of foods to fuel your body and keep you performing at your best.

Choosing the Right Gear

The right gear can make a significant difference in your training and performance. You’ll want to invest in a good pair of running shoes that provide support and cushioning. It’s also essential to wear moisture-wicking clothing to help keep you dry and comfortable.

Other gear that you may want to consider includes a GPS watch, a hydration belt or vest, and a foam roller for post-run recovery. These items can help you track your progress, stay hydrated during your runs, and speed up your recovery time.

Staying Motivated

Training for a half marathon can be a long and challenging process, and it’s essential to stay motivated along the way. One way to stay motivated is to set small, achievable goals along the way. For example, you might aim to run a certain distance or pace each week.

It’s also essential to mix up your training and keep it fun. Try running with a friend or joining a running group. You can also vary your routes or listen to music or podcasts to keep your runs interesting.

Injury Prevention Tips for Your First Half Marathon

Injuries can be a common occurrence when training for a half marathon. Here are some tips to help you prevent injuries:

1. Listen to Your Body
Listening to your body is crucial when it comes to injury prevention. If you feel pain or discomfort, take a break from training and seek medical advice.

2. Incorporate Strength Training
Incorporating strength training into your training routine can help improve your running form and reduce your risk of injury.

3. Don’t Neglect Stretching and Mobility
Stretching and mobility exercises are essential for preventing injuries and improving your running form. Incorporate these exercises into your training routine to keep your body flexible and strong.

4. Invest in Quality Running Shoes
Investing in a good pair of running shoes is crucial for preventing injuries. Make sure to choose a pair of shoes that provide proper support and cushioning for your feet.

Preparing for your first half marathon can be challenging, but with proper training, nutrition, and injury prevention, you can achieve your goal. Remember to start slowly, focus on building endurance, fuel your body with a balanced diet, and listen to your body to prevent injuries.

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8 simple ways to reduce sugar intake

8 simple ways to reduce sugar intake

/ Leave a Comment / Health, Nutrition /

Sugar is one of the most commonly consumed substances in the modern diet. However, excessive sugar intake has been linked to a range of health problems, including weight gain, diabetes, and heart disease. Though there are several strategies to cut down your sugar intake but here are 8 simple ways to reduce sugar intake and fight sugar cravings.

1. Identify Hidden Sugars in Foods

Identify Hidden Sugars In Foods​

One of the biggest challenges of reducing sugar intake is identifying the hidden sugars in processed foods. Manufacturers often use alternative names for sugar, such as corn syrup, fructose, or sucrose, which can make it difficult to determine the true sugar content of a food item.
To reduce sugar intake, it is important to read the nutrition labels of packaged foods carefully. Look for foods with a low sugar content, or choose products that are labeled “no added sugar.”

2. Eat More Whole Foods

Eat More Whole Foods

Whole foods, such as fruits, vegetables, and whole grains, are naturally low in sugar and high in fiber, which can help to reduce sugar cravings. Eating a diet rich in whole foods can also help to reduce the risk of chronic diseases, such as diabetes and heart disease.
To incorporate more whole foods into your diet, try to include at least one fruit or vegetable with every meal. Swap processed foods for whole-grain options, such as brown rice, quinoa, or whole-wheat bread.

3. Substitute Sugar with Natural Sweeteners

Substitute Sugar With Natural Sweeteners

Natural sweeteners, such as honey, maple syrup, or stevia, can be used to substitute sugar in recipes. These sweeteners are less refined than sugar and do not contain as many calories.
When using natural sweeteners, it is important to use them in moderation. While they are a healthier alternative to sugar, they can still contribute to weight gain if consumed in excess.

4. Drink More Water

Drinking more water can help to reduce sugar cravings by keeping the body hydrated. Dehydration can often be mistaken for hunger, which can lead to sugar cravings and overeating.
To increase water intake, carry a water bottle with you throughout the day, and aim to drink at least 8 cups of water per day.

5. Manage Stress Levels

Manage Stress Levels

Stress can trigger sugar cravings by causing the body to release the hormone cortisol. When cortisol levels are high, the body craves sugar and carbohydrates as a source of quick energy.
To manage stress levels, try to incorporate relaxation techniques into your daily routine, such as meditation, yoga, or deep breathing exercises. Taking a break to engage in a favorite hobby or spending time with loved ones can also help to reduce stress.

6. Get Enough Sleep

Getting enough sleep

Sleep deprivation can also trigger sugar cravings by disrupting the body’s natural balance of hormones. When the body is sleep-deprived, it produces more ghrelin, a hormone that stimulates hunger, and less leptin, a hormone that suppresses appetite.
To combat sugar cravings, it is important to get enough sleep each night. Aim to get at least 7-8 hours of sleep each night, and establish a regular sleep routine to help the body regulate its sleep-wake cycle.

7. Exercise Regularly

Exercise Regularly

Regular exercise can also help to reduce sugar cravings by releasing endorphins, which are natural mood-boosters. Exercise can also help to regulate blood sugar levels and reduce stress.
To reap the benefits of exercise, aim to engage in physical activity for at least 30 minutes each day. This can include walking, jogging, swimming, or taking a fitness class.

8. Practice Mindful Eating

Practice Mindful Eating

Mindful eating involves paying close attention to the sensory experience of eating, including the taste, texture, and smell of food. By practicing mindful eating, you can increase your awareness of hunger and fullness, and reduce the likelihood of overeating.
To practice mindful eating, eliminate distractions during meals, such as television or cell phones.

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Red wine and resveratrol: Good for your heart?

Red wine and resveratrol: Good for your heart?

/ Leave a Comment / Health, Nutrition /

Red wine has been a staple in many cultures and is often considered to have health benefits. The primary reason for this is its high concentration of polyphenols, specifically resveratrol, which is found in the skin of red grapes. However, it’s important to remember that excessive alcohol consumption can have negative effects on health.

Health Benefits Of Drinking Red Wine

Heart Health:
Resveratrol has been linked to improved cardiovascular health by reducing inflammation, increasing good cholesterol (HDL), and preventing blood clots. A moderate amount of red wine (one glass per day) is believed to have a positive effect on heart health.

Anti-aging:
Resveratrol has also been shown to have anti-aging properties, including improving lifespan and reducing oxidative stress.

Cancer Prevention:
Some studies have shown that resveratrol may have a protective effect against certain types of cancer, including breast and colon cancer.

Brain Health:
Resveratrol has been linked to improved brain function and a reduced risk of neurodegenerative diseases such as Alzheimer’s and Parkinson’s.

Caveats

Moderation is key:
While red wine may have health benefits, excessive alcohol consumption can have negative effects on health, including increasing the risk of liver disease, cancer, and heart disease.

Individual Responses:
The health effects of red wine can vary from person to person based on genetics, overall health, and other lifestyle factors.

Interactions with Medications:
Red wine can interact with certain medications, including anticoagulants, anti-anxiety medications, and painkillers. It’s important to consult with a doctor before consuming red wine if you’re taking any medications.

Red wine can have potential health benefits, especially for heart health, anti-aging, and cancer prevention. However, it’s crucial to consume it in moderation and to consider individual factors and potential interactions with medications. Always talk to a doctor before incorporating red wine into your diet.

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12 Healthy Foods High in Antioxidants

12 Healthy Foods High in Antioxidants

/ Leave a Comment / Health, Nutrition /

Antioxidants are compounds that help protect cells from damage caused by free radicals, which are unstable molecules that can harm cells and contribute to chronic diseases such as cancer, heart disease, and Alzheimer’s disease. Eating a diet high in antioxidants is important for maintaining good health and preventing disease. Here are 12 healthy foods that are high in antioxidants:

1. Berries
Berries, especially blueberries, are some of the most antioxidant-rich foods you can eat. They contain compounds called anthocyanins, which are responsible for their deep blue color and potent antioxidant properties.

BERRIES

2. Dark chocolate
 Dark chocolate with a high percentage of cocoa solids contains antioxidants called flavonoids, which have been shown to improve heart health, reduce inflammation, and lower blood pressure.

DARK CHOCOLATE

3. Nuts and Seeds
Nuts and seeds, such as almonds, pecans, and pumpkin seeds, are high in antioxidants and healthy unsaturated fats. They also contain vitamin E, an antioxidant that helps protect cells from damage.

Nuts and seeds

4. Leafy Greens
Leafy greens, such as spinach, kale, and collard greens, are high in antioxidants like vitamin C and beta-carotene. They also contain other nutrients, such as iron, calcium, and potassium, that are essential for good health.

leafy greens

5. Cruciferous Vegetables
Cruciferous vegetables, such as broccoli, cauliflower, and Brussels sprouts, are high in antioxidants like glucosinolates, which have been shown to help prevent cancer.

Cruciferous vegetable

6. Tomatoes
Tomatoes are high in antioxidants, including lycopene, which has been shown to help protect against heart disease and certain types of cancer.

tomatoes

7. Green Tea
Green tea is high in antioxidants called catechins, which have been shown to help protect against cancer and heart disease.

green tea

8. Sweet Potatoes
Sweet potatoes are high in antioxidants, including beta-carotene, which the body converts into vitamin A. Vitamin A is important for vision, immune function, and skin health.

sweet potatoes

9. Red Wine
Red wine contains antioxidants, such as resveratrol, which has been shown to help protect against heart disease and certain types of cancer. However, it is important to consume alcohol in moderation..

red wine

10. Pomegranates
Pomegranates are high in antioxidants, including polyphenols, which have been shown to help protect against heart disease and cancer.

Pomegranates

11. Spices
Spices, such as turmeric, ginger, and cinnamon, are high in antioxidants and have been shown to have anti-inflammatory and anti-cancer properties.

spices

12. Whole Grains
Whole grains, such as brown rice, quinoa, and whole-grain bread, are high in antioxidants and fiber, which can help reduce the risk of heart disease, type 2 diabetes, and certain types of cancer.

whole grain

Incorporating a variety of these antioxidant-rich foods into your diet can help protect cells from damage and reduce the risk of chronic diseases. It’s important to eat a balanced diet that includes a variety of nutrient-rich foods to support overall health.

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50 Year Old Man Goes Viral for Smoking While Running

50-Year-Old Man Goes Viral for Smoking While Running

/ Leave a Comment / News, Running /

If you think competing in a marathon is tough, imagine running 26.2 miles while filling your lungs with smoke. Smoking?? Yes, you heard it correctly. One Chinese man did the exact during a race and finished the race with a great time!!

The 50-year-old chain-smoker athlete, “Uncle Chen” who lives in Guangzhou accomplished the feat at the Xin’anjiang Marathon in Jiande, China on Nov. 6.

uncle chen 50 year old smoking while running a marathon
Uncle Chen seen chain-smoking during the Xin’anjiang Marathon. Photo: Weibo

Photos of Mr. Chen smoking during the competition went viral on Chinese social media aap called Weibo and event organizers celebrated his finish by sharing a completion certificate.

Chen completed the marathon with an impressive timing of 3:28. He finished 574th out of nearly 1500 runners despite taking heaters to the face throughout the race.

Chen is also an ultramarathoner, who has run distances from 50 km to 12 hours. Chen became an internet sensation for smoking during races in 2018. He smoked cigarettes during the Guangzhou Marathon 2018, where he finished with a 3:36 time.

Uncle Chen seen chain-smoking during the Xin’anjiang Marathon. Photo: Weibo

Adding to his legend, Chen followed up his jaw-dropping performance in 2018 with another strong outing in 2019, finishing the Xiamen Marathon in 3:32.

However, the outlet reports that not everyone was fond of Chen’s smoking sesh with critics saying the stunt is hurtful to the other runners.

However, Chen didn’t respond to these accusations when he was asked by reporters at the finish line. The runner finished the race in 3:32:53 hours and claimed that he had smoked because he wanted to make a point about tobacco control in China.

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Eliud Kipchoge Breaks His Own World Record At Berlin Marathon

Eliud Kipchoge breaks his own world record at Berlin marathon

/ Leave a Comment / News, Running /

The two-time Olympic champion Eliud Kipchoge has bettered his own world record by 30 seconds at the Berlin Marathon. The Kenyan star clocked a time of two hours, one minute and nine seconds to beat his previous men’s world record time of 2:01:39 set on the same course in 2018.

Kipchoge has now won 15 of his 17 career marathons, including two Olympic titles and 10 major championships. Eliud Kipchoge breaks men’s marathon world record by 30 seconds in Berlin Eliud Kipchoge of Kenya reinforced his reputation as arguably the best marathoner when he broke his own world record by 30 seconds at the Berlin Marathon. The 37-year-old Kenyan’s 2:01:09 was a significant improvement on his 2:01:39 in Berlin four years ago. In the first 2 kilometers, Kipchoge was helped by Noah Kipkemboi and Moses Koech, who ran at their pace.

A happy Eliud said: “No limits, after 38k I knew I could break the world record. The conditions were excellent, as was the organization of the event. I am very happy with today and I am impressed with the fans and their support”.

Before Sunday’s marathon, it was expected that Kipchoge would officially enter the record books as the first marathon under two hours. Kipchoge’s course and class seemed possible, but this time it was not.
The Berlin Marathon course is considered the fastest in the world because of its flat, smooth course. Kipchoge’s record on Sunday was the 12th time the marathon world record has been set in Berlin. Three of them were women.

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Almost Decided To Quit Wrestling After Tokyo Olympics: Vinesh Phogat

Almost decided to quit wrestling after Tokyo Olympics: Vinesh Phogat

/ Leave a Comment / News /

When the Indian contingent met at Prime Minister Narendra Modi’s residence, Vinesh Phogat told PTI news agency that she nearly quit wrestling after her disappointment at the Olympics. She also praised PM Modi for motivating her to do it all over again.

A knee injury in the quarterfinals dashed her hopes in 2016 Rio Olympics. Despite of World No. 1 ranking in her weight category, Vinesh again crashed out in quarterfinals stage of Tokyo Olympics. Vinesh said her last two disappointments brought her to the brink of quitting wrestling, long before she reinvented herself with a gold medal at the Birmingham 2022 Commonwealth Games.

Vinesh told PTI that “Definitely, you can say that (Vinesh 2.0 reloaded). I have managed to cross a big mental barrier. I almost gave up wrestling because in 2 Olympics I couldn’t win a medal. Olympics is the biggest stage for any athlete. But my family always backed me, they always trust in my abilities.”

“When I was low, I met Modi ji (PM Narendra Modi) and he gave me motivation. He said ‘we trust you and you can do it’. That reignited the spark in me.”

Vinesh phogat with narendra modi

Vinesh also added that the support she got from her family, friends and fans also kept her motivated to keep going.

“Since childhood I like sports. I always play from my heart, I don’t have any pressure from anyone. I feel happy when I win. I always have the passion to win. My family is always supportive of what I am doing,” -Star wrestler said.

“After you win everybody is behind you, but when you get the support after losing it matters a lot, and I have got that from my family, fans and well-wishers after Tokyo.” She said for any athlete nothing is bigger than getting rewards for hard work.

“The most important thing for an athlete is to replicate the thing on the mat which you did in training. I couldn’t do that in Tokyo and I am still very sad about it. But the hard work I have put in the last one year, the way I have managed myself, I wanted to prove myself. The support which I got from all quarters was also at the back of the mind, I can’t disappoint myself.”

“Some people whom I have never met, never knew them, they supported me, backed me, I just thought I have to rise again for them. They are the ones who has been backing my wresting career and I owe them everything.” – Vinesh said.

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Commonwealth Games 2022: Debutants who won medals for India

Commonwealth Games 2022: Debutants who won medals for India

/ Leave a Comment / News /

India finished 4th on the medal tally with a total of 61 medals including 22 gold, 16 silver and 23 bronze at the Commonwealth Games 2022 in Birmingham. The Indian contingent had a total of 215 athletes who participated in Commonwealth Games 2022. Out of 215 athletes, 48 were debutants who made their mark across different disciplines. 

Indian debutants did not disappoint and gave a superb performance. Ravi Dahiya, Nikhat Zareen, Nitu Ghanghas, Naveen Malik, Lakshya Sen, Eldhose Paul, and many more won gold medal on their debut appearance. Avinash Sable and Priyanka Goswami also grabbed historic silver medals in Athletics.
Silver winning Indian Men’s hockey team and Bronze winning women’s hockey both had seven debutants each side. 6 out of 10 medals from weightlifting were won by debutants.

Commonwealth Games 2022 Debutants who won medals for India

Here is a list of Indian debutants who shone on their Commonwealth Games debut:

  • Eldhose Paul- Athletics (Triple Jump)- Gold
  • Lakshya Sen- Badminton (Men’s Single and Mixed Team)- Gold and Silver
  • Nitu Ghanghas- Boxing (Women’s Minimumweight)- Gold
  • Nikhat Zareen- Boxing (Women’s Light Flyweight)- Gold
  • Sudhir- Para Powerlifting- Gold
  • Sreeja Akula- Table Tennis (Mixed Doubles)- Gold
  • Jeremy Lalrinnunga- Weightlifting (Men’s 67 kg)- Gold
  • Achinta Sheuli- Weightlifting (Men’s 73 kg)- Gold
  • Ravi Dahiya- Wrestling (Men’s 65 kg)- Gold
  • Naveen Malik- Wrestling (Men’s 74 kg)- Gold
  • Deepak Punia- Wrestling (Men’s 86 kg)- Gold
  • Priyanka Goswami- Athletics (10000m Racewalk)- Silver
  • Murali Sreeshankar- Athletics (Long Jump)- Silver
  • Avinash Sable- Athletics (3000m Steeplechase)- Silver
  • Abdulla Aboobacker- Athletics (Triple Jump)- Silver
  • Sumeeth Reddy- Badminton (Mixed Team)- Silver
  • Aakarshi Kashyap- Badminton (Mixed Team)- Silver
  • Treesa Jolly- Badminton (Mixed Team and Women’s Doubles)- Silver and Bronze
  • Gayatri Gopichand- Badminton (Mixed Team & Women’s Doubles)- Silver and Bronze
  • Rohit Tokas- Boxing (Men’s Welterweight)- Bronze
  • Jaismine- Boxing (Women’s Lightweight)- Bronze
  • Sagar Ahlawat- Boxing (Men’s Super Heavyweight)- Silver
  • Jugraj Singh- Hockey- Silver Shamsher Singh- Hockey- Silver
  • Abhishek- Hockey- Silver Krishan Pathak- Hockey- Silver
  • Hardik Singh- Hockey- Silver Surender Kumar- Hockey- Silver
  • Jarmanpreet Singh- Hockey- Silver Salima Tete- Hockey- Bronze
  • Jyoti- Hockey- Bronze Udita- Hockey- Bronze
  • Nisha- Hockey- Bronze
  • Sangita Kumari- Hockey- Bronze
  • Sharmila Devi- Hockey- Bronze
  • Sonika- Hockey- Bronze
  • Tulika Maan- Judo- Silver
  • Vijay Yadav- Judo- Bronze
  • Navneet Singh- Lawn Bowls (Men’s fours)- Silver
  • Bindyarani Devi- Weightlifting (Women’s 55 kg)- Silver
  • Sanket Sargar- Weightlifting (Men’s 55 kg) – Silver
  • Harjinder Kaur- Weightlifting (Women’s 71 kg)- Bronze
  • Lovepreet Singh- Weightlifting (Men’s 109 kg) – Bronze
  • Deepak Nehra- Wrestling (Men’s 97 kg)- Bronze
  • Mohit Grewal- Wrestling (Men’s 125 kg)- Bronze
  • Anshu Malik- Wrestling (Women’s 57 kg)- Silver
  • Pooja Sihag- Wrestling (Women’s 76 kg)- Bronze
  • Pooja Gehlot- Wrestling (Women’s 50 kg)- Bronze
  • Indian Women’s Cricket Team- Silver

Commonwealth Games 2022: Debutants who won medals for India Read More »

Complete list of India’s medalists at Birmingham Commonwealth Games

CWG 2022: Complete list of India’s medalists at Birmingham Commonwealth Games

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HIGHLIGHTS

  •  India won 61 medals, including 22 Gold, 16 Silver and 23 Bronze at Birmingham 2022 Games
  •  Table Tennis legend, Sharath Kamal was India’s most successful athlete with 4 medals
  •  Wrestling was India’s most successful sport with 12 medals

India had a very successful campaign at the Commonwealth Games in Birmingham, with a number of big names continuing their dominant runs and new heroes emerging. The old guard also proved their worth, with a number of steely performances that helped India to a very successful final medal tally.

India finished 4th on the medal table with 61 medals, including 22 Gold while Australia topped the table with 178 medals, including 67 Gold.

India yet again proved its mettle by deliverying big in Wrestling and Weightlifting, especially in the absence of shooters in Birmingham. However, India also found several new track and field hero led by Eldhose Paul, who won India a historic Gold medal in men’s triple jump. Avinash Sable won India’s first medal in men’s 3000m steeplechase while two race walkers, Priyanka and Sandeep, finished on the podium.

CWG 2022 Medal Tally

CountryGoldSilverBronzeTotal
Australia675754178
England576653176
Canada26323492
India22162361
New Zealand20121749
Scotland13112751
Nigeria1291435
Wales861428
South Africa791127
Malaysia78823
Northern Ireland77418
Jamaica66315
Kenya651021
Singapore44412
Trinidad and Tobago3216
Uganda3025
Cyprus23611
Pakistan2338
Samoa1405
Barbados1113
Cameroon1113
Zambia1113
Grenada1102
The Bahamas1102
Bermuda1012
British Virgin Islands1001
Mauritius0325
Ghana0235
Fiji0224
Mozambique0213
Sri Lanka0134
Tanzania0123
Botswana0112
Guernsey0112
Dominica0101
Papua New Guinea0101
Saint Lucia0101
The Gambia0101
Namibia0044
Malta0011
Nauru0011
Niue0011
Vanuatu0011

Sportwise breakdown of India's medals

SportsGoldSilverBronzeTotal
Athletics1438
Badminton3126
Boxing3137
Cricket –1– 1
Hockey –112
Judo –213
Lawn Bowls11 –2
Powerlifting1 –– 1
Squash – –22
Table Tennis 4127
Weightlifting33410
Wrestling61512

Complete list of the medal winners from India

Athletics
AthletesEventMedal
Eldhose PaulMen’s
Triple Jump		GOLD
Abdulla AboobackerMen’s
Triple Jump		SILVER
Avinash SableMen’s
3000m Steeplechase		SILVER
Priyanka GoswamiWomen’s
10km Race Walk		SILVER
M SreeshankarMen’s
Long Jump		SILVER
Tejaswin ShankarMen’s
High Jump		BRONZE
Annu RaniWomen’s
Javelin Throw		BRONZE
Sandeep KumarMen’s
10km Race Walk		BRONZE
Badminton
AthletesEventMedal
PV SindhuWomen’s
singles		GOLD
Lakshya SenMen’s
Singles		GOLD
Satwiksairaj Rankireddy and Chirag ShettyMen’s
Doubles		GOLD
Kidambi Srikanth, Satwiksairaj Rankireddy, B Sumeeth Reddy,
Lakshya Sen, Chirag Shetty, Treesa Jolly, Aakarshi Kashyap, Ashwini Ponnappa,
Gayatri Gopichand, PV Sindhu		Mixed
Team		SILVER
Treesa Jolly and Gayatri GopichandWomen’s
Doubles		BRONZE
Kidambi SrikanthMen’s
Singles		BRONZE
Boxing
AthletesEventMedal
Nikhat ZareenWomen’s
50kg		GOLD
Nitu GhanghasWomen’s
48kg		GOLD
Amit PanghalMen’s
51kg		GOLD
Sagar Ahlawat Men’s
+92kg		SILVER
Rohit TokasMen’s
67kg		BRONZE
JaismineWomen’s
60kg		BRONZE
Mohammed HussamuddinMen’s
57kg		BRONZE
Cricket
AthletesEventMedal
Harmanpreet Kaur, Smriti Mandhana, Taniya Bhatia, Yastika
Bhatia, Harleen Deol, Rajeshwari Gayakwad, Sabbineni Meghana, Sneh Rana,
Jemimah Rodrigues, Deepti Sharma, Meghna Singh, Renuka Singh Thakur, Pooja
Vastrakar, Shafali Verma, Radha Yadav		Cricket
T20		SILVER
Hockey
AthletesEventMedal
Manpreet Singh, Harmanpreet Singh, Jarmanpreet Singh, Abhishake
Nain, Surender Kumar, Hardik Singh, Gurjant Singh, Mandeep Singh, Krishan
Bahadur Pathak, Lalit Kumar Upadhyay, PR Sreejesh, Nilakanta Sharma, Shamsher
Singh, Varun Kumar, Akashdeep Singh, Amit Rohidas, Jigraj Singh, Vivek Sagar
Prasad		Men’s
Hockey		SILVER
Savita Punia, Gurjit Kaur, Deep Grace Ekka, Monika, Sonika,
Sharmila Devi, Nikki Pradhan, Rajani Etimarpu, Sangita Kumari, Nisha, Vandana
Katariya, Udita, Lalremsiami, Jyoti, Navneet Kaur, Sushila Chanu Pukhrambam,
Salima Tete, Neha Goyal		Women’s
Hockey		BRONZE
Judo
AthletesEventMedal
Sushila Devi LikmabamWomen’s
48kg		SILVER
Tulika MaanWomen’s
+78kg		SILVER
Vijay Kumar YadavMen’s
60kg		BRONZE
Lawn
Bowls
AthletesEventMedal
Lovely Choubey, Rupa Rani Tirkey, Naynmoni Saikia, PinkiWomen’s
Fours		GOLD
Chandan Kumar Singh, Dinesh Kumar, Navneet Singh, Sunil BahadurMen’s
Fours		SILVER
Powerlifting
AthletesEventMedal
SudhirMen’s
Heavyweight		GOLD
Squash
AthletesEventMedal
Saurav GhosalMen’s
Singles		BRONZE
Dipika Pallikal Karthik and Saurav GhosalMixed
Doubles		BRONZE
Table Tennis
AthletesEventMedal
Achanta Sharath Kamal and Sreeja AkulaMixed
Doubles 		GOLD
Achanta Sharath Kamal, Sathiyan Gnanasekaran, Harmeet Desai,
Sanil Shetty		Men’s
Team		GOLD
Bhavina PatelWomen’s
Singles Classes 3-5		GOLD
Achanta Sharath KamalMen’s
Singles		GOLD
Achanta Sharath Kamal and Sathiyan GnanasekaranMen’s
Doubles		SILVER
Sathiyan GnanasekaranMen’s
Singles		BRONZE
Sonal PatelWomen’s
Singles Classes 3-5		BRONZE
Weightlifting
AthletesEventMedal
Saikom Mirabai ChanuWomen’s
49kg		GOLD
Jeremy LalrinnungaMen’s
67kg		GOLD
Achinta SheuliMen’s
73kg		GOLD
Sanket SargarMen’s
55kg		SILVER
Bindyarani DeviWomen’s
55kg		SILVER
Vikas ThakurMen’s
96kg		SILVER
Gururaja PoojaryMen’s
61kg		BRONZE
Harjinder KaurWomen’s
71kg		BRONZE
Lovepreet SinghMen’s
109kg		BRONZE
Gurdeep SinghMen’s
109+kg		BRONZE
Wrestling
AthletesEventMedal
Bajrang PuniaMen’s
65kg		GOLD
Sakshi MalikWomen’s
62kg		GOLD
Deepak PuniaMen’s
86kg		GOLD
Ravi Kumar DahiyaMen’s
57kg		GOLD
Vinesh PhogatWomen’s
53kg		GOLD
NaveenMen’s
74kg		GOLD
Anshu MalikWomen’s
57kg		SILVER
Divya KakranWomen’s
68kg		BRONZE
Mohit GrewalMen’s
125kg		BRONZE
Pooja GehlotWomen’s
50kg		BRONZE
Pooja SihagWomen’s
76kg		BRONZE
Deepak NehraMen’s
97kg		BRONZE

CWG 2022: Complete list of India’s medalists at Birmingham Commonwealth Games Read More »

Was Birmingham Games India’s best CWG performance without shooting?

Was Birmingham 2022 India’s best Commonwealth Games performance without shooting?

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India ended its journey of Commonwealth Games 2022 campaign in Birmingham with total 61 medals, which included 22 Gold, 16 Silver and 23 Bronze Medals.

On the final day (8th August 2022), India won 4 golds, 1 silver and 1 bronze medal, with P. V. Sindhu (Badminton), Lakshya Sen (Badminton), the pair of Satwik Rankireddy and Chirag Shetty (Badminton), and the evergreen Sharath Kamal (Table Tennis), all winning their respective finals. 

However, one event in which India has dominated over the years i.e., shooting was absent at the Commonwealth Games 2022. It’s a same sport where India secured 16 medalists (7 gold, 4 silver and 5 bronze) in the 2018 edition of the Games.

Was Birmingham Games India’s best CWG performance without shooting?

This was only the 2nd Commonwealth Games without shooting since the inception of event in 1966, the first being in 1970. India has won total 135 medals in shooting in the Commonwealth Games, including 63 Gold Medals and sits in 2nd place in the overall gold medals for shooting, behind Australia.

Here is the India’s performance in the 2022 Commonwealth Games in Birmingham to that over the years, without shooting since 1966.

Was Birmingham 2022 India’s best Commonwealth Games performance without shooting? Read More »