Rishab chomped on his second packet of namkeen and was hit by a wave of guilt at his indulgence. He knew he should be cutting out on fatty snacks and probably exercising. But when did he have the time over his hectic college life? The long hours and erratic schedule meant unhealthy eating habits, practically no exercise, and a ‘fat boy’ image. Sound familiar?
Students as a community, with their unpredictable schedules and feverish academic commitments, often ignore the signs of diminishing health and stamina, and this translates to excessive weight gain and poor health. Indeed, obesity is gaining attention as a global epidemic, and research indicates that youngsters in the age group 18–25 are particularly susceptible to the related conditions of high blood pressure, high cholesterol, obesity and cardiac problems.
If hitting the gym is not your thing, there is another effective, yet free, approach to sustained weight loss – running. Whether it is jogging around your local park, taking a sprint down a trail, or running on a high-tech treadmill which will even compute miles covered and calories burnt, running has a bunch of benefits. Running improves cardiovascular strength by enhancing the heart rate and blood circulation, and brings fresh air into your lungs, improving lung capacity. Sustained jogging can help tone muscles, reduce blood pressure, and even boost blood count. Women, in particular are encouraged to run, since this can improve bone density and possibly prevent osteoporosis, a high risk factor for Indian women.
Why Warm Up?
Once you decide that running is for you, be sure to begin slow, and dedicate a few minutes to warming up. A good warm-up dilates blood vessels, and improves flexibility, and enhances oxygen supply to the lungs. Warm up prepares your body for strenuous activity, and can help avoid muscle injury. This can mean doing a few stretches, fast walking or just jogging awhile before increasing your pace.
STEP1:: Warm Up with aerobic exercises to loosen muscles. Cycling on a stationary bike, jogging or a brisk walk are also good warm up choices or 5-10 minutes of light aerobic exercise to loosen up your muscles and warm you up for your run. Try walking briskly, jogging slowly, or cycling on a stationary bike.Make sure you don’t rush your warm-up.
STEP2:: Begin Running. Start with a slow trot and slowly build to a sprint.
STEP3:: Cool Down for 5 to 10 minutes with a jog or a short walk. The cool down is as critical as the run is, since an abrupt stop of an intense workout can cause dizziness from a rapid drop in heart rate and BP.
STEP4:: Stretches. Stretches are best done after the run as this is the time of maximal flexibility. Stretches are recommended to relax the lower back muscles, calves, hamstrings and arms.
