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Running Just 10 Minutes A Day Can Significantly Improve Your Health

Running Just 10 Minutes A Day Can Significantly Improve Your Health

Exercise is good for you. Everyone knows that. But all too often, our thoughts on exercise focus on the gym. This is a problem. People who cannot afford the cost or find the time for a gym membership get discouraged, stop exercising, and watch their health decline.

You can exercise anywhere

But exercise is not complicated. Even the simple act of running for a few minutes per day can go a long way towards improving your physical and mental health. If you have worked out regularly in the past, you should know this. Yes, you feel exhausted at the end. But as your heart beats, your muscles ache, and your lungs heave, you feel alive in a way which you have not in some time.

Here are some of the benefits which even a short run or walk can get your body over time. And if you do not exercise enough, here are key tips to make sure that you do exercise enough for a healthier, better you.

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Even a short run can do a lot

According to the Huffington Post, researchers at the Mayo Clinic have found that running for just 50 minutes each week “can protect the body from risk for stroke, arthritis, diabetes, high cholesterol, high blood pressure and even some cancers.”

And these are just a few benefits which researchers have found with going on a short run. Running also builds up your muscles and bones. This ensures that they will be denser in old age, hold up better, and prevent osteoarthritis. Running can also ensure that you sleep more soundly at night, improve your memory and metabolism, and ward off stress.

Perhaps most importantly of all, researchers found that running 60 minutes a week adds an average of 3 years to your life. In a society where plenty of people do not exercise at all, even a short run can place you well above average on the health spectrum.

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How to get up and start running

But running is hard, especially outdoors. It is almost always either too hot, too cold, or too wet, and something goes wrong whenever you actually decide to run.

However, it can be done. It should first be noted that if you are not confident you are fit enough to run, even regular walking can improve your health in largely the same ways which regular running can.  If you have not worked out in a long time, then the first thing which you should do is to start walking regularly.

After all, the most difficult part about running really is not the run itself. It is about having the concentration and will necessary to get out there and run on a regular time for a regular length. Establishing a routine is hard, but it is super important that it is done.

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But while running should be a routine, it should not be a chore. And we all know that society makes us feel like grabbing a hoverboard for even short distances is normal. There are other, less technological ways of making running fun.

Check out what’s around you on the run

For example, lose the MP3 or iPod when you go running, and actually take a real look at the world around you. Watch other runners going by, or whatever interesting sights on the road. This can be even better if you are exercising in an area with a lot of nature.

Push yourself to be faster

Another method is to race and constantly push yourself to complete a certain stretch within a faster and faster period of time. This was a method I like to use when I go running. By continually pushing yourself to be faster, you can gain a real sense of accomplishment. Such a method does take time, as there will be long stretches when you do not get any faster at all and your body just continues to hurt. But as long as you keep at it and know how much better you’re feeling, it will work out for you over the long run.

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Smile and keep running!

With our light frame and ability to lose heat by sweating, human beings evolved to be able to run for long stretches of time. Out in the African Serengeti, there are still native tribes which hunt prey by simply chasing the animal and forcing it to collapse from heat exhaustion.

We may not run as much as those men today, but even short runs and walks can have plenty of health benefits over the long term. As long as you make it fun and keep up a routine, you can soon find yourselves feeling better both in body and mind.

Featured photo credit: Torrey Wiley via flickr.com

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Last Updated on November 11, 2018

How to Gain Muscle Fast (The Healthy And Natural Way)

How to Gain Muscle Fast (The Healthy And Natural Way)

There’s a common misconception that building muscle occurs entirely in the gym from exercise and lifting weights. In this article, we are going to debunk this notion that weight lifting and gym exercise yields 100%, or even 90% for that matter, of muscle building results.

So how to gain muscle fast in a healthy way?

Yes working-out is a critical aspect of developing muscle, however it should not be the focal point. Building muscle occurs primarily outside of the gym by way of diet/eating habits, and sleep regimen.

How Is Muscle Developed?

Muscle is developed from damaging the tissue during exercise, and facilitating the most optimal circumstances for repair and growth of those same tissues. This means you will not only need to exercise, but you should focus on carbohydrates around your exercises, and adequate rest and recovery between workouts.

If your focus is building muscle and not losing weight, focusing on a high-carb diet with carb loading around the workout days will yield great results. Yes, you absolutely can lose fat and build muscle following a low-carb diet, but you’ll make faster progress if you follow a high-carb diet instead. Now don’t take that as a green-light to stuff your face with pasta, bread, and all sorts of other carb-heavy foods.

Let’s examine Glycogen – a multibranched polysaccharide of glucose that serves as a form of energy storage in humans. Muscle glycogen is a form of carbohydrate that’s stored in your muscles and liver. Glycogen is the primary source of fuel during exercise, and low glycogen levels decreases your ability to gain strength and muscle. The best way to maintain high levels of muscle glycogen is to eat a high-carb diet, with around 1 to 3 grams of carbs per pound of body weight.

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The time of ingestion of a carbohydrate supplement on muscle glycogen storage post exercise was examined in a study with twelve male cyclists that exercised continuously for 70 min on a cycle ergometer at 68% VO2max, interrupted by six 2-min intervals at 88% VO2max, on two separate occasions. The results suggest that delaying the ingestion of a carbohydrate supplement post-exercise will result in a reduced rate of muscle glycogen storage.

How to Gain Muscle Fast?

If you want to gain muscle as quickly, safely and efficiently as possible, then you want high muscle glycogen levels. Here’s a few effective approaches to building muscle:

Muscle Growth and Glycogen Levels

The primary driver of gaining muscle and its growth is progressive tension overload, which involves exposing your muscles to increasingly greater levels of tension over time. The most effective way to achieve this is to get as strong as possible on heavy compound lifts (squat, bench press, deadlift, over head press, bent over barbell rows..etc).

When you keep glycogen levels high, you’re going to gain strength faster, which means gaining muscle faster, too. Having higher levels of muscle glycogen will more than likely help you build muscle faster.

Maintaining high muscle glycogen levels also improves post-workout genetic signaling relating to muscle growth and repair.

Muscle Recovery and Glycogen Levels

Not only do higher muscle glycogen levels yield quicker strength gains, it will also improve recovery between workouts.

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On the contrary, low muscle glycogen levels are associated with overtraining, and even increasingly popular low-carb diets, which deplete muscle glycogen. Low glycogen levels also increase cortisol and reduce testosterone levels in athletes, which is a key component needed for building muscle.

Those on a low-carb diets also have reduced insulin levels. Insulin, in addition to helping store nutrients, also has powerful anti-catabolic properties. Basically insulin decreases the rate at which muscle proteins are broken down, which in turn creates a more anabolic environment conducive to muscle growth and development.

Intermittent Fasting (“IF”) and Testosterone

Fasting is not just a beneficial way to manage your weight, caloric intake, and start shredding as I have indicated in previous articles. Some research shows that fasting can be a source of strength enhancement and increases in testosterone stimulation.

As humans age metabolism slows and testosterone production decreases, this simply means that the body will no longer be able to work as efficiently as it did in earlier years. This is one of the primary reasons why you should take more care to your diet.

Research has shown that intermittent fasting can enhance the ability to secrete growth hormone in the body.[1] This is one of the primary reasons why IF is one of the preferred dietary habits of bodybuilders and strength athletes such as myself, whom will utilize an approach that emphasizes fasting phases (2 of 7 days of the week for example).

Research has also shown that IF can increase the bodies ability to signal luteinizing hormone.[2] In non-obese men, an intermittent fasting testosterone study showed that IF increased LH (luteinizing hormone – a testosterone precursor hormone) up to 67% and overall testosterone 180%.

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Luteinizing hormone is one that works in both men and women to enhance our ability to be sexually active and productive. In women, luteinizing hormone can trigger ovulation, and in men, works to stimulate testosterone.

Intermittent fasting also increases levels of a hormone called adiponectin. This increase in adiponectin during the fast helps improve insulin sensitivity. Adiponectin is so effective, in fact, that it’s been shown to reverse insulin resistance in mice.

Gaining Muscle and Macro Nutrients – Protein!

Something that absolutely cannot go overlooked is the protein consumption. Personally, I believe protein should be primarily consumed in food, however if looking to gain muscle, it can often be quite difficult to hit daily macro nutrient requirements.

If one is to build muscle consistently a general rule of thumb is to aim for 1-1.5grams of protein per pound of body weight on a daily basis. So as a 200lb man I would be needing to consume 200grams – 250grams of protein per day. I would aim for the higher consumption on days when very active and training.

As I’m sure you’re aware, it can often be quite difficult to consume that much protein, especially in food! It’s in these cases where supplementing protein isn’t a bad idea and I have discussed in great detail the different types of protein in previous articles.

Generally speaking, I lean towards Whey Protein Isolate, or non-dairy options such as Hemp Protein, or Pea Protein. As of late I have been waking up every morning and consuming one scoop of Hydrolyzed Collagen Protein Bovines from grass-fed beef. Collagen peptides are highly bioavailable and act as building blocks; renewing bodily tissues such as skin, bones and joints.[3]

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Collagen peptides may act as a messenger to the cells and trigger the synthesis and reorganization of new collagen fibers, thereby supporting tissue structure. Consuming protein such as Collagen in the morning is beneficial as the stomachs acids are needed to optimally break-down and absorb protein.

Though this has been a topic of great debate, I also firmly believe adequate carbohydrates are required to build muscle, especially if you are exercising/training often. With all the low-carb movements floating around the internet, there’s lots of misinformation. Muscle-building requires energy which is typically through an increased intake of carbohydrates.

Yes to gain mass, you have to ensure you’re consuming enough protein to rebuild muscle tissue damaged from training; but also consider carbohydrates because gaining size requires filling your muscles with glycogen as we discussed earlier in this article.

Conclusion

If you’re serious about gaining muscle fast the healthy way, it requires commitment and consistency. You will need to exercise and I highly suggest you download MyFitnessPal to track progress, set goals, and maintain diet.

It’s also motivational because you can find like-minded people in the fitness community, or encourage your friends to download the app as well and follow each other. I personally did this when I was losing weight and gaining muscle, and it was a blast to see my own progress and that of people I care about.

As always I’m not just here to write about the steps you need to take, I’m also here to help! You can message me anytime or email me with any questions you may have. I’m more than happy to assist with your muscle building and weight loss goals!

Featured photo credit: Arthur Edelman via how to gain muscle fast

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