Health and Fitness

Half Marathon Training Schedule

Training for half marathon is an ideal stepping stone on your way to a full marathon. It is also an essential way to assess whether and how you would cope with running the first marathon. 

But before starting to train for half marathon, it is of utmost importance to ensure you are in shape to follow a particular training schedule. And if you are a novice runner, it is best to consult the doctor especially if you are above the age of 35 or 40. This would help to gauge the body’s fitness and enable you to comfortably run a pre-training schedule for four to six weeks.

The half marathon training schedules are usually divided into four plans. They normally include:
(a) The beginner half marathon,
(b) The intermediate half marathon, 
(c) The advanced half marathon and
(d) The competitive half marathon plan.
In this context, it is assumed that the training schedule will take at least 10 weeks. 

(a) The beginner half marathon

The beginner half marathon training schedule is for runners who run approximately 15 to 25 miles per week in a span of about 2 hours, or those who have been running five times per week for the last three months. The weekly training routine has 3 to 4 days of running and 3 days of rest, with a weekly mileage of 13 to 24 miles.The long runs start at 5 miles and peak at 10 miles.  The days you are off running gives your muscles and joints adequate time to rest.

 

(b) The intermediate half marathon

The intermediate half marathon training plan is for runners who currently run between 25 to 50 miles per week within a period of 1 hour and 45 minutes. The weekly training routine includes 4 to 5 days of running and 2 to 3 days of rest. The weekly mileage is 24 to 25 miles with long runs starting at 8 miles and peaking at 13 miles.

(c) The advanced half marathon

As for the advanced half marathon training schedule, it is meant for runners who run on average 40 to 60 miles per week, expecting to finish the half marathon within one and a half hours. It is ideal for those who have been running for at least six months and who wish to develop speed over a long distance.  The weekly routine involves 6 days of running and a single day of rest. Long runs start at 10 miles and peak at 15 miles. 

(d) The competitive half marathon

The competitive half marathon training plan is designed for those who currently run 60 miles and above per week and who complete or expect to finish the half marathon within one hour and twenty minutes. However, it is important to note that there are experience-based training plans and time-goal plans. It is not recommended for first time half-marathoners to go for the time-goal plan. Beginners should run to finish the race while at the same time running at a comfortable training pace. In the case where more than two rest days are required, choose Mondays, Wednesdays and Saturdays but take an easy walk on Friday.  

 

Benefits of a half marathon

Running a half marathon has many benefits. For one, it keeps you motivated to run and enables you to stick to the training schedule. In the same instance, you will burn a lot of calories and thus experience a host of other health benefits. Among other pros of half marathons is that they support charities and other worthwhile causes such as fighting diseases and offering relief from disasters, hunger and so on. Running for such causes also increases your chances of meeting other runners to train with, thus getting even more exposure.

3-Days Military Diet

The 3-days military diet is a short term diet plan that has enabled many people to lose weight quickly even up to 10 pounds a week.

Before embarking on the military diet, however, there are a few important things to keep in mind. For instance, water, and lots of it should be the main drink. 

Herbal tea with no caffeine is also recommended. No snacks are included in this diet because its main tenet is to eat three meals a day which have the right combination of nutrients and proteins. 

Sugar is also excluded in the 3-day diet because of the insulin reaction and spike it causes. Instead, natural sweeteners such as Stevia, maple syrup and honey are used.

It is also essential to understand that the amount of calories intake per day matters a lot. The following is the 3-day meal plan and schedule designed to help you cut that unwanted weight.

The eating timetable is set at Breakfast - 7:30, Lunch - 13:00, and Dinner – 18:30. However, this is just an example. What time one eats is not as important as how much of calories one takes. 

Day ONE:

Breakfast – 1 Slice of Toast (whole wheat), ½ Grapefruit, 2 Tablespoons of peanut butter, and 1 Cup of caffeinated tea or coffee. 

NOTE: Caffeinated tea or coffee is taken in the first two meals of Day 1 only. For the rest of the days, only water is taken. 

Lunch - 1 Slice of Toast or bread (whole wheat), ½ Cup of Tuna, and 1 Cup of caffeinated tea or coffee. 

Dinner – 3 ounces of any type of meat (same size as deck of cards), ½ Banana, 1 Cup of Green Beans, 1 Cup of vanilla ice cream, and 1 small apple. 

Tips: Warm the banana and/or apple and eat them over the vanilla ice cream. Cook the meat with the green beans or simmer them in the broth.
Ice cream provides calcium which accelerates the fat burning process. 


Day TWO: 

Breakfast – 1 Slice of toast or bread (whole wheat), ½ Banana, and 1 egg cooked to one’s preference. 

Lunch – 1 Cup of cottage cheese, 5 saltine crackers, and 1 hardboiled egg.

Dinner – 1 Cup of broccoli, 2 hot dogs (without bun), ½ Banana, ½ Cup of carrots, and ½ Cup of vanilla ice cream. 


Day THREE:

Breakfast – 1 Slice of cheddar cheese, 5 saltine crackers, and 1 small apple.

Lunch – 1 Slice of toast or bread (whole wheat), and 1 hardboiled egg. 

Dinner – ½ Banana, 1 Cup of Tuna, and 1 Cup of vanilla ice cream.

During the 3-day diet plan, a 30-minute jog or walk either in the morning or evening is okay.  A 1-hour nap taken between lunch and dinner is also very helpful.

After the 3-day military diet, the stomach will have become smaller thus making one feel full after eating small portions of food. That notwithstanding, it is important to watch what one eats for the remaining four days of the week so as not to gain weight as this would ultimately counter all the weight loss efforts.

During the remaining four days of the week, caloric intake should be kept low overall. Lots of water should also be taken. If coffee or tea is to be taken, then it must black and unsweetened.

However, the results can only be maximized by strictly following the 3-day nutritional plan.

Can Jeans Be Unhealthy For A Lady?

By Edith Auma 

We all have a favorite pair of jeans. Usually, our favorite pair of jeans is the pair that makes our booty look great. Many women enjoy wearing jeans that are a bit too tight, while others enjoy wearing jeans that are extremely too tight. Though they may be uncomfortable, you probably never thought that wearing jeans which were too tight could actually be unhealthy. Here, we will take a much closer look at some of the types of health risks that people who wear tight jeans often may experience.

Vaginal Infections

Vaginal infections are the most common health risks that are associated with wearing jeans that are too tight for you on a frequent basis. The main reason that this is true is because the vagina's natural fungus tends to increase, or thrive, in areas that are warm and air restricted. The two main types of infections that are often experienced due to wearing tight jeans are yeast infections and bacteria infections of the vagina. Though there are often symptoms which will help you become aware of the fact that you have a yeast infection, you will often be unaware of having a bacteria infection. When a bacteria infection is diagnosed early enough, there are often no long-term effects associated with it. However, there are some types of bacteria infections which can cause long-term effects, such as infertility.

Infertility

Bacteria infections of the vagina are believed to be the main reason that infertility can be experienced among women who wear tight jeans on a frequent basis. However, infertility can also be experienced by men who wear jeans, or underwear, that are too tight for them. The main reason that this is believed to happen is because there is a lack of circulation occurring when jeans or underwear are much too tight. Although it has not yet been studied very much, many medical professionals believe the infertility among women can be caused much the same way.

Digestive problems

Many people are known to experience digestive problems when they wear jeans that are too tight for them. This is, of course, due to the fact that circulation is very poor and there is little restriction. People who already have pre-existing digestive problems, such as Irritable Bowel Syndrome (IBS), are not recommended to wear jeans which are too tight for their bodies. The main reason is because symptoms related to these digestive conditions are not known to improve when you wear jeans that are much too tight, but only become more severe. If you have a stomach ache, it just may be because your jeans are too tight.

Preventing Problems Associated With Wearing Tight Jeans

These are just some of the many problems that are known to be associated with wearing jeans that are too tight for you. The best way to prevent these problems from happening to you is avoiding tight jeans in the first place. If you do choose to wear tight jeans, you may want to think about only wearing them in moderation, as wearing them frequently is known to cause the most problems.

In order to make wearing tight jeans more comfortable for yourself and prevent these problems, loose cotton underwear is highly recommended. Underwear that is made from other materials is known to promote the growth of bacteria and yeast infections of the vagina. Lastly, make sure that the tight jeans which you do choose to wear allow you some type of breathing room, if you want to experience minimal side effects.

However, the best remedy is to wear a jeans skirt and not a jeans trouser. Wearing a skirt not only guards you against the above-discussed health risks, but also preserves your dignity as a woman. 

But if you insist on wearing a trouser, think about this:

Whenever you visit public toilets in a trouser and you see the sign of a man wearing a trouser indicating the gents' rooms and the sign of a woman wearing a skirt indicating the ladies' rooms, what bars  you from entering the gents' rooms and yet you are in a trouser?

Neck Injury and Treatment

Neck injury, whether mild or severe, may affect other parts of the neck such as bones, soft tissues, joints and nerves since they are connected and thus work together to hold up and move the head. Although damage from neck injury is often limited to soft tissue, most neck injuries affect muscles. 

Common neck injuries that affect soft tissues include neck strain, muscles strain and crick in the neck. “Crick in the neck” is a non-medical diagnosis used to describe the pain one wakes up with after sleeping the neck in an awkward position.

Neck sprains are injuries to ligaments and are mostly caused by falls or by sudden twists that overstretch or overload the joint. Sprains’ symptoms include reduced flexibility, swelling and pain. Muscle strains often occur in the low back but they also sometimes  affect the neck. A common cause of muscle strain is bending over at one’s waist to lift up a heavy object.  

Neck injuries that may affect the spinal cord and/or nerves include slipped disk in the neck (herniated disc), whiplash, stingers and burners.

Herniated disc occurs when the soft substance on the inside of the nucleus pulposis (the disc) is pushed out. When this soft substance lands on a root nerve, it causes pain and leads to symptoms such as numbness and weakness.  Symptoms of herniated disc, however, depend on the exact spine’s level where disc herniation occurs and whether or not there is irritation of the nerve tissue.   

Disc herniation can also be caused by tears in the outer fibers of the disc which can be brought on by forceful, sudden or repeated stress to the joint. Lifting a heavy load with a twisted spine can, for example, cause a disc to herniate.

Treatment for a herniated disc depends of the severity of the symptoms and includes muscle relaxant medications, pain and anti-inflammation medications, physical therapy and surgical operations.

Whiplash mostly occurs to a person’s neck after a sudden acceleration-deceleration force, often from car accidents. Although it is not a life threatening injury, whiplash can result in a prolonged period of partial disability. The most common symptoms of whiplash include neck pain and stiffness, ringing in the ears, headache, visual disturbances, shoulder pain and stiffness, dizziness among others.   

Some of the more severe symptoms of whiplash include post-traumatic stress syndrome, depression, anxiety, drug dependency, insomnia, litigation and social isolation.  

The most important step in diagnosing whiplash is examining the patient in order to determine whether there are injuries which require treatment. The doctor may, based on the examination findings and symptoms either place a collar on the neck for additional support, or obtain x-rays of the neck to check for more serious injuries

Treatment for whiplash depends on the variety of symptoms present. However, the most important factor in managing whiplash is optimal education of the patient concerning their injury. This could include information on the cause, treatments and thee likely outcomes.

A soft cervical collar, which is often the initial treatment for whiplash, reduces the range of motion and prevents further injuries. But since loss of range of motion and excessive rest can lead to increased pain and stiffness, physical therapy is more appropriate as it strengthens muscles and increases blood flow.

Stingers and burners are temporary injuries to the nerve root and may be caused by abruptly tilting the head or forcing the head and shoulder in opposite directions at the same time. Symptoms include stinging, burning, weakness or numbness, and an electrical sensation down one arm. Football players, especially tacklers, and other contact sport athletes are the most likely to experience stingers and burners.

Juicing Vs Smoothies

Even though smoothies and fresh juices both offer nutritional benefits to your regimen, each has its pros and cons. On one hand, juicing is most suitable if you need to boost your intake of fruits and fresh vegetables.  Besides that, juicing offers you an opportunity to experiment with nutrient-rich fruits and vegetables like beets and kales that you might not normally consume or understand how to use in recipes.

Juicing avails nutrients more readily to the body and in much larger quantities than when you eat whole fruits and vegetables. If you have an illness or a sensitive digestive system that inhibits your body from processing fiber, juicing would be especially helpful. Freshly squeezed fruit and vegetable juices are also very healing and detoxifying, and more so for the liver.

However, since juicing strips most of the fiber content from fruits and vegetables, you need to ensure you get enough fiber intakes from other daily servings of fruits and vegetables. There being no fiber, the liquid juice becomes quickly absorbed into the blood stream. This could be hazardous especially if you are only juicing fruits as it can cause unstable blood sugar levels leading to energy loss, memory loss and mood swings among others. At the same time, juice cannot be a meal substitute because it is not a significant source of proteins. Financially, you need to invest in a good-quality juicer, which is an added expense, in order to start juicing. 

On the other hand, smoothies are the best choice when you want an on-the-go snack or meal that will provide nutrients and keep you full. With a smoothie and the right ingredients, you can comfortably and easily make a nutritious, light meal by combining vegetables and fruits with sources of proteins such as low-fat yoghurt or soy milk. When you make a smoothie, you retain fiber in vegetables and fruits. You can even include more beneficial fiber and fatty acids by adding few tablespoons of chia seeds or flax seed.

A nutritious smoothie, comprising of a mix of protein and healthy fats, vegetables and fruits will keep you full and satisfied until your next meal, thus helping you maintain or lose weight. The fiber in smoothies not only slows the absorption of sugar thus stabilizing blood sugar levels, but also helps flush and eliminate toxins from the body. An ordinary blend, and no special equipment, is enough to make smoothies. 

In the same breath however, smoothies can quickly become sugar-laden, high-fat, unhealthy liquid time bombs especially if they include sweetened yoghurt, sweetened juice, ice cream or frozen yoghurt. Due to the high fiber content, it is difficult to include as many vegetables and fruits in a smoothie as you would in a juice.

Healthy Eating

Healthy eating entails eating the right amount of well-balanced diet for your energy needs. It is worthwhile to try and get this balance right everyday although it does not need to be done at every meal.  

Fruits and Vegetables 

Vegetables and fruits form the foundation of a healthy and balanced diet. Not only are they nutrient-dense and low in fat and calories, but are also an ideal source of dietary fiber which aids in maintaining a healthy gut and preventing constipation and diverticulosis, a condition that develops when pouches known as diverticula form on the wall of the large intestine.

Eating a diet rich in fruits and vegetables helps reduce the risk of stroke, heart disease including heart attack, type 2 diabetes, and cancers such as bowel cancer. Besides reducing the risk of developing kidney stones, vegetables and fruits rich in potassium help decrease bone loss and lower blood pressure. Vegetable sources of potassium include white potatoes, beet greens, white beans, sweet potatoes, soybeans, lentils, kidney beans, spinach and tomato products.

Rich in Vitamins

Furthermore, naturally sweet vegetables such as carrots, yams, onions, sweet potatoes and squash reduce the craving for other sweets by adding sweetness to the meals. Greens such as mustard greens, kales, Chinese cabbage and broccoli are excellent sources of magnesium, potassium, calcium, iron, zinc and vitamins A, C, E and K. While Vitamin A maintains healthy easy and skin besides helping protect against infections, Vitamin C keeps gums and teeth healthy and speeds up the healing of wounds and cuts. Vitamin E is an antioxidant while Vitamin K helps in blood clotting and building strong bones.

Vitamin supplements

It is of utmost importance to understand that nutritional supplements such as vitamin pills cannot have the same impact as actual fruits and vegetables. This is because the health benefits of vegetables and fruits are not derived from an isolated antioxidant or a single vitamin but come from numerous vitamins, phytochemicals and minerals which work together synergistically. Therefore, they cannot be replicated in pill form or broken down into the sum of their parts.

Starchy Foods  

Starchy foods are also an important component of a healthy diet as they are the main source of carbohydrates. Carbohydrates, after being broken down into glucose which is then transported through blood vessels, supply energy to all body muscles and organs. There are two types of carbohydrates: Complex and simple.

Complex carbohydrates

Complex carbohydrates are digested more slowly and thus give constant energy supply to the blood stream, besides keeping one full for longer. Plant foods are the major source of complex carbohydrates. They include whole grains such as wheat, oats, rice, corn and spelt. When eaten with their skins on, wholegrain starchy foods are very good sources of fiber which helps keep the bowel healthy and the stomach full. Therefore, they are an ideal choice especially for persons who trying lose weight.

Whole grain breads and pastas are also very rich in complex carbohydrates that give energy and regulate blood sugar level. Seeds, legumes and nuts offer high levels of complex carbohydrates and contain proteins and healthy fats such as omega-3 fatty acids. They include chick peas, pinto beans, lentils, kidney beans and soybeans.  

Simple carbohydrates

On the other hand, simple carbohydrates are digested quickly and often cause spikes in blood sugar levels. They are mostly found in many processed and refined foods, white grain products and foods high in refined sugars. They usually lead to compulsive eating, weight gain, sugar cravings and mood swings. Foods that are rich in simplex carbohydrates include soft drinks, fruit juices, sweets, natural sweeteners, and white flour products such as white bread, cakes, white pasta, pastries and packaged cereals. 

Rather than take soft drinks, it is better to drink milk or water with meals. Since whole fruits are less refined and therefore healthier, they should be eaten instead of drinking fruit juices. Refined foods should be avoided. Natural starchy foods should make up a third of the food that you eat. 

Protein-rich Foods 

Proteins are the body’s basic building blocks of muscles, cartilage, blood, bones and skin. They are essential in building, maintaining and replacing tissues, cells and organs. During childhood, adolescence and pregnancy, they play a crucial role in growth and development.

Amino acids

After protein-rich foods are digested, proteins are broken down into amino acids which are classified into essential, non essential and conditional. There are 22 amino acids, 13 of which the body makes easily. The remaining 9 amino acids cannot be made by the body and therefore need to be supplied by protein-rich foods. They are thus called essential amino acids. Non essential amino acids are made from the essential ones while conditional amino acids are needed only in times of stress and illness. 

Sources of proteins

Sources of proteins include beans, lean meat, beans, white-meat poultry, soy, seafood, lean beef, cheese, yoghurt, milk, beans and eggs. However, it is important to take proteins in moderation. For instance, taking more than 4 eggs per week could be dangerous as they are very high in cholesterol. Instead, recipes with egg whites only should be used.

It is equally essential to try different sources of proteins as this opens up new options for healthy, balanced diets. In case of beans for example, trying out navy beans, garbanzos, and black beans is appropriate. The same applies to nuts whereby pistachios, almonds, pecans and walnuts are excellent choices. Soy products such as soy milk, tempeh, tofu, and veggie burgers are good trying out.
The absence of protein in foods therefore lowers body immunity, reduces muscle mass, slows growth and weakens the respiratory and heart system.