Day 19: Can We Shape Our Bodies Just by Running?
Running is a great cardio exercise to get your body in shape.
That’s not all you need. Your body requires three aspects to become fit: cardio, strength training and a healthy diet. While running will help burn calories, it won’t get you in shape if you’re strictly burning the unhealthy food you’re eating and nothing more. And while cardio and eating healthy will help burn calories, strength training will finish it off by providing the stability and strength you need to avoid injury and carry out everyday activities.
Strength Training for Health
Strength training workouts can tone any major muscle group in your body: arms, back, shoulders, stomach, butt, and legs. Various workouts include mountain climbers, planks, pushups, wall sits, lunges, squats, step-ups, calf raises, donkey kicks, triceps dips and crunches.
Perform strength-training workouts two to three days a week on nonconsecutive days. Anaerobic workouts that target a specific area of your body, such as your arms, should never be done on consecutive days to avoid straining or pulling a muscle.
Eat for a Long Life
Without eating healthy, all the energy you’re exerting in cardio and strength training won’t make as much difference in shaping your body. To start eating healthy, cut back on sugar, red meats, full-fat dairy products and fried foods. Eat smaller portions and stop eating at night.
Eating breakfast and smaller meals will keep your metabolism running and going throughout the whole day. Include fruits, vegetables, whole grains, protein, calcium, monounsaturated fats — found in plant oils, nuts, and seeds — and polyunsaturated fats — found in fatty fish and fish oil supplements — in your diet.
Tips for Safe, Successful Exercise
Always perform a five- to 10-minute warmup and cool down when performing cardio and strength-training exercises. To shape your body, avoid running at the same pace for the duration of your run. Varying your intensity will increase your metabolism more and help you burn fat faster.
To avoid injury, rest at least a day between strength-training exercises. If you feel pain, give your body a day or two of rest. Never push your limits. Shaping your body will take time.
