Tag Archives: sports

Putting your feet first!

If you consider yourself a regular runner then you may have found it difficult to avoid the current trend of “barefoot running” equipment. You may have even invested in the latest pair of Vibram FiveFinger barefoot trainers already, finding that they work really well with your running style and that you’re seeing true results.

However, there are many runners out there that haven’t taken the plunge just yet for various reasons. Some people are questioning the comfort, whilst others feel that the style doesn’t quite suit them. It may be a good idea for you to consider some alternatives.

Barefoot vs Traditional

Barefoot running” has quickly established itself as the alternative “correct” way of running, with people ditching their standard running trainers in favour of traditional running trainers. However, some runners find the appeal of running barefoot a little discomforting, with all the dirt and blisters you’re expected to get with using such trainers.

Past medical research believed that runners taking part in long distances were better off wearing supportive, cushioned trainers which encourage the feet to land heel first. Newer research has demonstrated how striking the floor forefoot first (or the ball of your foot) for a more fluid movement allows the runner to cover longer distances quickly, with a decreased chance of injury.

It seems that runner’s around the world like the appeal of barefoot running, but aren’t too happy with the comfort of current models available. Current manufacturers seem to have answered this calling in the best manner, by offering a new generation of running trainer that appear to fill the gap. A running shoe which works with the natural movement of your legs, whilst providing the sensation of running bare foot with a more substantial sole.

Some current “barefoot trainers” simply feel like thick plastic socks – This new generation of trainers offer more protection without inhibiting the wearer’s running style.

As with any fitness equipment, don’t think you can just jump into any new model and expect comfort and results. Running with barefoot style trainers requires significantly stronger lower legs. In order to avoid any long term injury, be sure to break yourself into them slowly – I’m sure bruised ankles don’t appeal to anyone!

 

We’ll be doing a large review feature on some of the best running trainers available on the market next week – Be sure to check back when you have a moment.

Salt – Is it time you cut back?

Salt can be quite an addictive condiment for some us, especially if you don’t know when to stop or how much we actually need each day. The lip smacking savoury goodness that we get from salt enriched foods satisfies our pallette like no other, but it’s important to note that excessive can be extremely dangerous.

Here are the Healthy Hideout’s top ways to help you cut back on salt intake:

1. Complimentary snacks – When out with friends or perhaps settling down to a relaxing with a drink or two after a long day at the office, you may find that the bar or pub you are in offers complimentary snacks. Be wary that nibbles such as crackers, potato chipsand even olives are jam packed with salt content. It may be sensible to drink more if you do decide to eat them, but perhaps drink water rather than alcohol.

2.  Sport hydration drinks – Drinks like these are designed for athletes who are training or exercising vigourously. The water and salt lost during sweating needs to be replaced quickly, making sports drinks like these vital to good health. However, for those of us not exercising a sports drink could do you more harm than good. Instead, why not opt for good old fashioned water as your thirst quencher.

3. Be wary of medication – If you suffer from regular headaches, muscle pains or even take regular medication, it may be worth checking the salt content. It may seem odd at first, but some painkillers and other common medication can contain a surprising amount of salt.

4. Soda or Sparkling? – You may be surprised to know that sparkling water and soda water are literally at the opposite ends of the spectrum when it comes to the amount of salt they contain. Soda water is carbonated with sodium bicarbonate which contains an average of 75mg of sodium. Sparking water on the other hand contains just 3mg of sodium.

5. Calculation is key – It’s important to remember that salt is made from a combination of sodium and chloride, with sodium being the real cause of most health problems. When grocery shopping, you may have noticed that some food labels show salt content whilst others show sodium content. If you want to know the salt content rather than the sodium, simply multiply the sodium figure by 2.5.

Remember, taking all the above into account, that the average adult should not exceed an average salt intake of 6g per day. Anything over this has been statistically proven to cause long term health problems.

 

 

Top 10 Healthy Heart exercises

Keeping your heart healthy should be at the top of your priority list each and everyday. But with our busy modern day lifestyles and hectic agendas, finding the time to work our tickers can sometimes prove difficult. The following exercise suggestions are great ways of working the heart, but be sure to not overdo it – You want to be feeling up for doing exercise the next day too!

Jogging makes for a great heart workout!

Jogging makes for a great heart workout!

Here are the Healthy Hideout’s top 10 healthy heart exercises;

  1. Surge walking – The next time you’re out for your daily brisk trot around the block, try incorporating short sharp surges into your route. By doing this, not does your body burn more calories, you’ll be conditioning yourself for walking at a faster pace for comfortably.
  2. Spring clean every week – The effort that we take to give our homes that annuals spring clean each year, should be applied to every house tidy up we do. Go for the energetic clean! Don’t stick to just one floor at a time, make use of your homes stairs. They’re the best calorie burner after all!
  3. The Stairs Game – Although this may not appeal to those with a busy schedule, set yourself the task of climbing a set of stairs every time you see them. It’s a free and easy way of getting an intensive burst of exercises each day
  4. Go Swimming – A great scientific fact to remember – Water is 800 times denser than air. Even moving around in water with your head above the surface is an intensive workout for the body. Try starting with treading water, gradually moving yourself into a set of lengths and routines.
  5. It’s time to Dance – Dancing burns an average of 500 calories per hour, using muscles you don’t normally exercise in the process. Some experts say that patients who regularly dance at a club or with friends have healthier hearts than those who don’t.
  6. Run for the hills! – Walking, jogging or even riding a bike up a hill introduces the great resistance of gravity. Tackle some hills once or twice a week and be sure to lean forwards when walking to engage different types of muscles.
  7. Follow the fittest – When exercising with friends who are fitter or faster than you, you’re forced out of your comfort zone.  This helps you to develop your fitness levels quicker, whilst working out with someone else ensures you actually keep to a regular routine.
  8. The Great Outdoors – When walking on tougher terrains such as grass fields and rugged dirt track, your body works more muscles when compared to walking on pavement. Country walks are often prettier on the eye as well, so why not get out of the city this weekend?
  9. Pre-programmed – If you already utilise electronic exercise equipment at your gym or at home, try to introduce yourself to the programs that have “inclined” routines. This will work your body and improve the strength of your heart.
  10. Time for Sports – Make it your target this year to introduce a new physically active hobby. Casual sports such as tennis, badminton, swimming and even cycling force the heart to work intensively. They’re also a great way to catch up with friends and socialise throughout the working week.

What exercises do you incorporate into your weekly routine? Here at the Healthy Hideout, we’d love to hear any suggestions you have for great heart intensive ideas. Get in touch!