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Ways To Stick To Your Fitness Goal

Published by superadmin on July 10, 2024 | Leave a response

Many people in Fort Lee, NJ, find it a task to maintain their fitness. You have to say no to delicious treats that are unhealthy and yes to exercise. Since time began, many have struggled to make physical tasks easier. It’s almost against the nature of man to add physical work that doesn’t build a shelter or end by accomplishing a task. What most people don’t realize is that it is productive. It’s sculpting your body and keeping you healthy. Changing your perspective on exercise helps.

Start with realistic expectations.

If you were building something and never had any training, would you start with a 30-story office building or shelves for storage? Realistic people wouldn’t expect to build a 30-story by themselves because they don’t have the skills to do it. The storage shelves are more realistic. Use the same realism to set fitness goals. You can set a big goal, like losing 50 pounds, but break it down into more easily achievable goals, such as losing two pounds weekly for twenty-five weeks. You can achieve each weekly goal. That success can help you stick with your long-term goals.

Be consistent.

Start planning meals. Schedule your exercise session as an appointment that’s as important as any doctor’s appointment. Put it on your schedule at the same time every day. It becomes a daily habit and makes it easier to maintain. If you’re eating junk, you won’t get the success you want. Meal planning can help. It keeps you on the road to healthy eating. You plan the meal on one day and create a grocery list. You shop another day. When you have a whole day off, you cook all the meals for the week at once. During the week, all you have to do is heat and eat.

Find a workout buddy to hold you accountable.

Accountability is vital for success. Some people can hold themselves accountable, but not everyone does. That group is relatively small. Studies show that people are more consistent when they answer to someone. One study found that people exercised more consistently when someone called them once a week to check progress. Just imagine how effective it can be when it’s a workout partner. It’s one reason personal trainers are so effective. They hold you accountable for showing up and doing your best.

Winners keep score. Track your workouts or food intake. Always track your successes and failures, whether it’s weight or inches lost, energy gained, or health indicator numbers improving. Turn it into a game.
Increase your activity level beyond the gym. Take the stairs instead of the elevator, walk more, and plan active pastimes.
Eat slower. Eat mindfully and chew each bite until it’s a liquid. The longer you take, the more time it gives your stomach to message the brain that you’re full so you eat less. It also aids with digestion.
Get more sleep. When you lack sleep, you don’t feel like exercising. You also eat more. That’s because the body makes more ghrelin, the hunger hormone, and less leptin, the satiety hormone.

For more information, contact us today at VIP Fitness Center

Posted in Fitness & Wellness

Is Fruit Juice Bad For You?

Published by superadmin on June 25, 2024 | Leave a response

People in Fort Lee, NJ, trying to eat healthier frequently turn to fruit juice as an alternative to soft drinks. There are many redeeming qualities in fruit juice. It is a more nutritional option than soft drinks but not necessarily the best choice. Fruit juice has all the nutrients except one important thing contained in whole fruit. That missing factor is fiber.

What’s the difference between fruit and fruit juice?

Fruit juice has all the nutrients and phytochemicals that the fruit contains except fiber. Fruit juice also contains all the sugar in the fruit. Fiber controls how quickly the fruit sugar enters the bloodstream. It slows down the absorption of sugar, so it doesn’t cause a spike in blood glucose levels. That spike causes a rush of insulin, which can cause insulin resistance. Insulin resistance can lead to type 2 diabetes, Alzheimer’s disease, hyperglycemia, and some types of cancer.

Fiber provides many benefits.

Studies show that people who eat a diet higher in fiber have a lower risk of type 2 diabetes, heart disease, and obesity. Increasing fiber in the diet can also lower cholesterol levels. Studies show that consuming whole fruit reduced bad cholesterol levels by 6.9% compared to drinking fiber-free juice. Other studies show a reduced risk of type 2 diabetes by eating fruit, rather than drinking its juice. You’ll also feel fuller when you eat the whole fruit. Fiber slows digestion and keeps you feeling full longer.

If you purchase commercial fruit juice, you don’t always know what you’re getting.

The fruit juice in small boxes showing a picture of the fresh fruit and is often given to children is deceiving. You automatically think it’s pure fruit juice. Many times, it’s not. You have to read the label. If the carton doesn’t say, “100% fruit juice,” you’re getting additives, fruit flavoring, and even more added sugar.

It takes about three oranges to make an 8 oz glass of orange juice that isn’t nearly as filling as eating one orange. Even orange juice with added fiber isn’t as filling as eating an orange.
Not all sugar is equal. High fructose consumption is associated with heart disease, gout, high blood pressure, non-alcoholic fatty liver disease, diabetes, kidney disease, and diabetes.
One glass of fruit juice in the morning contains eight teaspoons of sugar, of which four are from fructose. One glass of cola contains approximately the same amount of sugar. It has ten teaspoons.
If you’re going on a juice diet, use a blender, not a juicer. It’s closer to eating the whole fruit and contains all the fiber of the fruit. The fiber contains polyphenols that are antioxidants.

For more information, contact us today at VIP Fitness Center

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Get Pain Relief From Arthritis Naturally

Published by superadmin on June 10, 2024 | Leave a response

Illness or injury can cause pain. Exercise can also create pain if you overdo it. One of the most devastating types of pain comes from arthritis. It’s a deep pain that inhibits movement. It can cause people to take OTC drugs like ibuprofen or acetaminophen so they can function each day. Unfortunately, taking too many OTC and prescription pain relief drugs comes with an entirely different set of issues. You can reduce arthritis pain naturally. The only side effect is improved health.

Moderate exercise can help reduce pain.

Exercise helps build ligaments, tendons, and muscles around the joints to help relieve pressure that causes pain. It helps reduce stiffness. If you have joint pain in the hips, knees, or ankles, exercise can help you lose weight which reduces the pressure on joints. It can improve sleep, which also helps you deal with pain more effectively. The exercise should be mild and low impact.

Increased synovial fluid helps the joints glide with ease.

The synovial fluid is a liquid found in the joints. It’s a thick lubricant that keeps the joints lubricated. The cartilage in the joint absorbs it, allowing the joint to move more freely. Exercise increases the synovial fluid around the joint and increases its circulation. The increased circulation helps reduce inflammation and sends nutrient and oxygen-laden blood to the joints. That can improve balance. Staying adequately hydrated can also boost pain relief. Even mild dehydration can increase pain.

Your diet plays a role in pain relief.

If you’re in pain, cut out products with added sugar. Sugar increases inflammation. Increase your intake of omega-3 fatty acids by including fatty fish like salmon, flaxseed, and walnuts, in your diet. Your body needs a 1:1 to a 4:1 balance of omega-6 to omega-3. Too much omega-6 can cause inflammation. Studies show adjusting your diet to a 2:1 ratio of omega-6 to omega-3 can reduce the risk of arthritis pain. Increasing phytonutrients from fruits and vegetables can help. Phytonutrients that give blueberries its blue color and make red tart cherries red can also reduce inflammation and ease arthritic pain.

The sulforaphane in broccoli and other crucifers also helps. One study found the nutrients in asparagus also reduce arthritic pain. Avoid junk food, especially when it contains sugar. Both alcohol and sugar exacerbate the pain.
Use spice and teas to relieve pain. Turmeric, ginger, and green tea can help reduce inflammation and pain. To maximize the benefits of turmeric, mix it with black pepper. Avoid red meat.
Fruits, vegetables, and fatty fish help reduce pain. You can even eat a small amount of dark chocolate for arthritis pain relief. Combine that dark chocolate with nuts for a snack that relieves pain.
If you eat red meat, use meat from pastured animals. Studies show that all animal products from pastured animals, including eggs and milk, are higher in omega-3 fatty acids.

For more information, contact us today at VIP Fitness Center

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Learn To Love The Burn

Published by superadmin on May 25, 2024 | Leave a response

Feel the burn or love the burn, both these phrases describe feeling the accomplishment of pushing yourself until you feel the burning feeling in your muscles. That burning occurs when the body fuels the muscles in a process known as glycolysis. It causes glucose to break down to create adenosine triphosphate—ATP. The amount produced depends on how much oxygen is available. The higher the intensity level the more anaerobic glycolysis takes place. Lactate is the byproduct. The increased lactate causes a hydrogen ion to separate to create lactic acid which causes a drop in the cell’s pH. You don’t have to feel the burn to benefit from a workout.

There are two types of exercise, anaerobic and aerobic.

Compared to aerobic exercise, anaerobic exercise occurs in the absence of oxygen. Anaerobic exercise causes a burning feeling because it uses fast-twitch muscles that don’t use oxygen efficiently. Anaerobic exercise is high-intensity exercise, like HIIT—high intensity interval training—workouts. Aerobic exercise is just as beneficial, but at a low enough intensity to avoid the burn. It’s activities like swimming, cycling, and walking. You’ll get benefits from both types of exercise.

You can reduce lactic acid build-up and sore muscles following exercise.

Lactate will build up at some level during anaerobic training, no matter what steps you take to prevent it, but you can reduce the amount created. That allows you to workout harder without causing the burn. Staying hydrated helps. Doing warm-up exercises before working out and taking deep breaths also helps. You should avoid high-intensity workouts two days in a row to prevent build-up and for recovery. Pre-workout and post-workout snacks also help reduce the burn.

Since you won’t completely eliminate it, learn to love it.

Even if you do everything right to eliminate the burn, you’ll still experience it at high-intensity levels or when you push your body to produce more. Embrace that burn as a sign you’re making progress and pushing yourself toward your peak performance. If you love the reassurance of the burn, switch to HIIT workouts or weightlifting and take the extra steps to prevent it from occurring. It allows you to push yourself harder.

Don’t push yourself every day to do high-intensity workouts. Your body needs to rest and heal. If you’re doing strength training, allow 48-72 hours for the muscles you worked to heal before doing it again.
Work out regularly to increase your body’s tolerance for exercise. Do high-intensity workouts a few days a week with active recovery workouts on other days. Active recovery workouts include walking, core workouts, or swimming.
Judge your progress using the burn and use it as a reference point. The burn lets you know when you’re challenging your body. When you can lift more weight or do a longer high-intensity workout before the burn starts, the more progress you’re making.
Cool-down exercises after working out can help speed recovery and prevent muscle pain. Hydrate before exercise, during it, and when you cool down.

For more information, contact us today at VIP Fitness Center

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No More Average Workouts

Published by superadmin on May 10, 2024 | Leave a response

At VIP Fitness in Fort Lee, NJ, we focus on helping you achieve your goals. We create a workout that allows you to reach those goals quicker and focus on excellence, not average. What is the difference between an excellent workout and an average one? It’s not how much time you spend at the gym working out, what is it? It’s how efficient you are, the effort you put in, and the attention to detail, which includes ensuring you’re doing every movement correctly.

It starts with a program designed to fit your goal, fitness level, and needs.

Our trainers create programs that are personalized. You’ll get the fastest results and reach your goal quicker using scientifically tested techniques. They show you how to do each movement and then watch to ensure you do it correctly. Your program will push you hard, but still be safely within your abilities. The trainers track your progress. Tracking your progress creates a visual representative of how far you’ve come or how you’re missing your mark. Winners keep score and tracking your workout makes you a winner.

Use the latest methods that get the best results for your body and your goal.

Not every exercise provides the same results for fitness. Some exercises even work better for some people than they do for others. The time you spend in the gym is valuable so you need to maximize your efficiency and choose the right exercises for your needs and body. It’s all about finding the most efficient workout to help you reach your goals. Our trainers do that for you and by tracking your workout and progress, also ensure that it performs as planned and gives you great results.

You have to put in the effort.

You reap what you sow. If you half-heartedly exercise, you’ll see half-hearted results. The next time you work out, ask yourself if you’re giving 100% or if you could do more. Try to push a little harder to see if it’s possible. It might feel uncomfortable initially, but when you see superior results, you’ll be glad you put forth that effort. Focus on detail. Do every minute movement correctly and with enthusiasm before pushing toward higher reps. Focus on tempo and body position.

Getting results also depends on your diet. You can’t out-exercise a bad diet. Avoid foods that cause inflammation, such as sugary food, and include whole foods that contain a plethora of nutrients.
The things you do outside the gym also count. Your body requires adequate sleep to get the full benefits of your exercise program. Keep your room cool and dark. Remove phones, TVs, and computers from your bedroom.
Consistency is also a key to success. It’s getting exercise at a scheduled time every day that takes the workout beyond average to excellent.
Focus on a good mental attitude, not just about working out, but life in general. Learn an attitude of gratitude and ways to cut stress quickly, like meditation, deep breathing exercises, or visualization.

For more information, contact us today at VIP Fitness Center

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Is Your Extra Weight Because Of A Hormone Imbalance?

Published by superadmin on April 25, 2024 | Leave a response

If you feel like you’re carrying enough extra weight to qualify for a Strongman Competition, don’t despair. You may have dieted faithfully, and nothing seemed to budge them. Even though those excess pounds may be stubborn, the problem may be a hormone imbalance. Some imbalances come from medical issues, so get a complete physical first. Treating the issue can take care of the problem. You can realign hormones naturally by eating the right food and exercising.

Most people think of sex hormones when they hear the word.

Hormones are messengers and guide all types of functions. Some of those are sex hormones, but there are so many others that can be out of balance. Insulin is one of the hormones. It tells the cells to open and uptake energy. Another hormonal pair that can affect your weight is the leptin/ghrelin hormones. Leptin makes you feel full, and ghrelin makes you hungry. Lack of sleep can cause an imbalance by increasing ghrelin and reducing leptin production. Cortisol is a stress hormone that prepares your body for fleeing or fighting. Both insulin and cortisol excess can cause weight gain. The weight gain is in a specific area, the belly. Exercise and a healthy diet can help rebalance both.

Thyroid hormones may be causing your body to burn fewer calories.

You often hear people say they have a thyroid problem that slows their metabolism. In many cases, unless they’ve consulted medical experts, it’s not the case. Besides weight gain, other signs of an inactive thyroid include constipation, sensitivity to heat or cold, fatigue, dry skin, hair loss, and an irregular heartbeat. Even if the problem exists, there are still ways to help. Cut out highly processed food and food with added sugar. Learning meditation and other stress relievers can help. So can regular exercise. Always follow your healthcare professional’s advice before starting any fitness program.

Diminishing stress hormones can cause weight gain.

Women go through many hormonal changes during perimenopause and menopause. Men also have a similar reduction of testosterone around the same time. Both can cause the accumulation of belly fat. You can even help those imbalances with exercise and diet. Both males and females benefit from increased exercise, particularly strength training, a healthy diet with slightly more protein, stress management, increased sun time or vitamin D, quality sleep, and less alcohol.

Genetics help determine whether you’ll lose muscle mass faster as you age. You can’t change genetics, but you can slow the loss of muscle mass with strength training.
Focusing on core training can help prevent belly fat. It can also help maintain posture and reduce the loss of height that comes with aging.
Exercise can help you sleep. Adequate sleep can reduce your appetite by maintaining your ghrelin and leptin hormone balance. If you constantly snack, eat healthy options like fruits and vegetables.
Stress can do more than cause weight gain. It can increase blood sugar levels and release stress hormones that change how insulin works. That can cause insulin resistance, which leads to diabetes and weight gain.

For more information, contact us today at VIP Fitness Center

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Be In A Better Mood

Published by superadmin on April 10, 2024 | Leave a response

There are many reasons to exercise. Good health, weight loss, and endurance are a few. One reason people don’t mention is the effect exercise has on mood. I see it a lot at the gym in Fort Hood, NJ. Clients come in with a scowl, furrowed brow, or the appearance of stress. After they workout, they leave with a more relaxed appearance and often a smile on their face. The session helped them relax and feel better. It caused endorphins to be released. Endorphins are natural mood enhancers.

There are changes to your body caused by hormones when you start a fitness program.

Your body and brain make changes when you start a fitness program. The brain produces more brain-derived neurotrophic factor—BDNF. BDNF protects the brain and repairs memory neurons. It boosts the creation of brain cells and keeps the brain functioning. It’s a reset for the brain. Exercise boosts the creation of other brain chemicals, such as endorphins. You won’t experience the pain of running or pushing your body because the endorphins handle that. It’s part of the fight-or-flight response that prepares your body for escape or battle. The endorphins work like natural opioids to keep you going and not focus on pain or exhaustion.

There’s even more going on in the brain that makes you feel good.

Your body increases the creation of serotonin or norepinephrine. These two act as neurotransmitters and hormones. Scientists often refer to them as the “happiness hormones.” They calm your brain and are probably the reason exercise is a good adjunct therapy for depression and anxiety. One study found that people suffering from major depressive disorder remained in remission longer when they exercised. They found there was no relapse a year later at the follow-up interview.

The body produces more dopamine when you exercise.

Dopamine acts as a neurotransmitter that acts like a chemical messenger. It’s also a hormone that works like epinephrine and norepinephrine. It affects many functions like movement, motivation, memory, and mood. It is part of the body’s reward system. It’s released as part of the fight-or-flight response and rewards the body for doing what it needs to do to survive. It also boosts your mood.

You’ll sleep better when you exercise regularly. Lack of sleep can affect your sense of well-being. Exercise also boosts your energy level so you feel better and more willing to take on the world.
You need all types of training to get the most from the mood-altering experience, but just walking a half hour a day is a start. One study showed that strength training twice a week can help lift depression.
Exercise improves your posture and makes you look more confident. The more confident you look, the more confident you’ll feel. Others also view you as confident and treat you differently.
What you eat makes a big difference. Consuming healthy food with more B12 increases serotonin production which makes you feel good. Cutting out sugar can help reduce mood swings and depression.

For more information, contact us today at VIP Fitness Center

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Best Ways To Get In Shape For Summer

Published by superadmin on March 25, 2024 | Leave a response

Summer can creep up on you. Before you know it, you’re trying on swimsuits and not happy with the results. This is the perfect time to start a program to get in shape for summer. You have three months until June and four until July. If you lose two to three pounds a week, you could lose between 24 and 48 pounds and tone your muscles. If weight loss isn’t your goal, you can start a fitness program to boost your energy so you won’t hit the wall doing activities that require endurance. Taking the kids to an amusement park, a botanical garden, or a bike ride will be more fun.

Fitness starts in the kitchen regardless of your goal.

If you want to build muscles, you need to boost the protein in your diet. Cutting calories without cutting nutrition is necessary for weight loss. Even boosting your energy takes a well-rounded, healthy diet devoid of food with added sugar. You’ll look and feel your best when you eat whole foods. We’ll show you how to change your diet for the desired results.

Start a workout program that focuses on your goals.

Everyone wants to look good in summer clothing but it may not be their biggest goal. Some people want to boost their endurance, while others want to tone their muscles so they don’t look flabby. Our personal training programs will help you achieve your goals with a personalized program designed specifically for your needs. Trainers use the most advanced scientific methods to help you reach your goals faster.

Adopt lifestyle changes.

Working out regularly is one lifestyle change that makes a big difference. To ensure you stick with the program, schedule your workout as you would any appointment. Working out with a trainer helps because the trainer holds you accountable and keeps the workout interesting. Eating a healthy diet is also a vital lifestyle change. Getting adequate sleep is also vital. When you don’t get enough sleep, it causes the body to increase the production of ghrelin, the hunger hormone, and decrease the production of leptin, the satiety hormone. Drinking adequate fluid and staying hydrated is also vital.

You’ll get faster results by increasing your daily activity. If you can take the stairs instead of the elevator, do so. Walk to lunch and park further from the store and walk. Add fun activities to your calendar such as dancing.
Track your progress. Winners keep score. If you’re working with a personal trainer, the trainer will track you. It can help show what’s working and what’s not. Tracking your progress can also be motivating.
If you want to eliminate cellulite, let your trainer know. Eating or avoiding certain foods and toning muscle tissue can help make cellulite less visible.
Include all types of training in your workout. Strength, endurance, flexibility, and balance training are necessary. Each provides benefits to help you look and feel better. They improve posture and make you look thinner and more graceful.

For more information, contact us today at VIP Fitness Center

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Best Foods For Healthy Skin

Published by superadmin on March 10, 2024 | Leave a response

Food can improve your health or cause health issues. A healthy diet positively affects all of the body, including the skin. While many fitness centers only offer an exercise program, we offer a personalized diet and exercise program at VIP Fitness in Fort Lee, NJ. You’ll be amazed at the difference eating healthy can make. It can make weight loss easier, improve health issues, and even make your skin look its best. Good nutrition builds strong cells and improves your complexion from the inside. It can improve your skin far better than any expensive cream or lotion.

Knowing your skin type can guide you to the best diet.

Most people know whether they have dry or oily skin. It’s as simple as washing and drying your face, waiting a few hours, and then examining it. If your cheeks look dry and flaky, it’s dry. If it’s oily around the nose and above the brow—the T-zone—but the cheeks are dry, it’s a combination skin. If you place a tissue on your skin after two hours and the tissue sticks due to grease and oil, it’s oily. A healthy diet can deal with each type of skin and help troubled skin that is prone to breaking out.

Include a wide assortment of colorful fruits and vegetables.

Plant phytonutrients can determine the color of the produce. For instance, a deep red, purple, or blue color indicates anthocyanin, a powerful antioxidant that also makes blueberries blue. It’s anti-inflammatory and can help reduce skin irritation that causes breakouts. Orange fruits and vegetables contain beta carotene that converts to vitamin A and is a natural sunscreen.

You need fat in your diet, but it needs to be healthy fat.

Most people get upset when they hear the word fat but you need healthy fat. Healthy fat is necessary for burning body fat and plays a vital role in attractive skin. Omega-3 fatty acids help reduce or eliminate inflammation. That can reduce the risk of acne and keep skin clearer. Zinc, vitamin E, and protein are also necessary for healthy skin. Walnuts and fatty fish provide these nutrients. Avocados provide healthy fat that protects the skin by keeping it supple and moist.

A study in the Journal of the Academy of Nutrition and Dietetics noted that food high in sugar, including highly processed food, increased the potential for breakouts and complexion issues. Consuming food lower on the glycemic scale improved skin.
The older you are, the more water you need to drink to plump skin. Seniors tend to dehydrate faster and that shows by creating lines and wrinkles. Adequate hydration can plump skin. Including juicy fruit and vegetables in your diet also helps hydrate skin.
Red and purple grapes contain resveratrol that’s an antioxidant. It’s an antioxidant that can slow skin aging. Eating probiotic foods such as yogurt or kimchi helps balance the body’s microbiome to prevent damaging bacterial growth.
Don’t forget to include foods high in vitamin C, like broccoli. Vitamin C is necessary for collagen production. Collagen improves skin hydration and elasticity. Bone broth is another collagen source.

For more information, contact us today at VIP Fitness Center

Posted in Fitness & Wellness, Nutrition

Tips For Beginner Runners

Published by superadmin on February 25, 2024 | Leave a response

Before beginner runners put on their shoes for their first run, they should learn a few tips to make their journey better. When running is one of the exercises chosen to boost fitness, it has some pitfalls. People who start a program of running often begin excited and ready to tackle this activity. They often just start running without creating a plan ahead of time. It can mean they go full steam, thinking they’ll maintain that pace throughout the entire run, but the body often doesn’t cooperate. Dividing your run into sections and speed walking some of those sections and running others is a big help.

What you wear makes a difference.

Your shoes are the most important part of your run. You need shoes designed to run on the surface you choose. If you’re running on gravel, asphalt, or a rocky trail, the type of shoe you choose makes a difference. You need a good shoe that fits your foot properly. Getting it from a store that specializes in running shoes can make all the difference. Those stores often provide a gait analysis to provide a shoe that’s suitable for both the surface you run on and your gait.

Eat a snack an hour and a half before you go for a run.

Hydrate well, too. Keep the snack light. It should be between 200 and 300 calories and be high in complex carbohydrates and some protein. Don’t include fat in your snack and beware of too much fiber. Fat and fiber take a long time to digest. Don’t eat too close to the run. Both of those things will cause digestive issues. Do eat something, especially if you’re running a distance, so you don’t run out of steam before the run ends.

Don’t run every day at first.

When you start, only do it three or four days a week. On the other days, use two for other activities and take at least one day off from exercise. Your body needs time to heal and build endurance. Keep your runs shorter initially and work toward more time as you get stronger. Running every other day initially and doing strength training, flexibility training, or active recovery on the other days can boost your progress safely.

Create a running schedule that’s attainable. Limit your distance and focus on running form initially. Your form will determine whether you end up prone to injuries as you increase your running time.
Keep a water source with you at all times or plan your run around areas with fountains. Don’t drink too much right before a run can leave you searching for a bathroom.
Modify your run by alternating between peak intensity and a recovery pace. It turns your run into a HIIT—high intensity interval training—workout that can get you into shape faster.
Always warm up before a run and cool down afterward. Don’t run at night without reflective clothing. Always tell someone where you’re running and allow someone to track your phone if you’re running alone.

For more information, contact us today at VIP Fitness Center

Posted in Fitness & Wellness