Relaxation Techniques

Article on Relaxation Techniques--->Mayo Clinic<---

Today, I started my relaxation techniques class and I can already see that it is gong to benefit me in the future. We started class by sitting on mats on the floor without our shoes on while seated in a circle. Then we moved into a stretching exercise that was meant to lift your spine. One person sat cross-legged on the mat and raised their arms above their head and brought them together by touching their elbows. Then a partner stood behind and weaved their arms under my arms and slowly pulled my arms up to elevate my spine. After the activity, I quickly noticed the difference in how my back and core felt after I slouched down to my normal posture. My teacher said our breath was very important and when we don’t have good posture we can’t fully breathe in and out. A simple technique like this can help manage stress because you are paying attention to your body as well as allowing for steady breathing.  According to mayoclinic, “Relaxation reduces muscle tension and anxiety, increases self-control and leaves a person feeling refreshed and rejuvenated”.

Useful Information on Training for a 5K?

Article on Training for a 5K--->American Council on Exercise - 5K

I was just reading an article from the American Council on Exercise on training for a 5K and it gives reasonable advice on how to properly train. Three main points that I found the most interesting included: setting attainable goals, taking your time, and maintaing safety, nutrition, and hydration.

1) Set Attainable Goals: It's important not to overload or perform more than you can handle because you don't want to risk any injury or burnout.

2) Taking Your Time: Based on a 5 week program, you should wak/run for about 25 minutes at least 4 days a week. Also, adding a variety of cardio activities every other day can build your cardio fitness. Maintaining cardio exercise can reduce the risk of heart disease, improve weight control, and prevent hypertension.

3) Maintaining safety, nutrition, and hydration: This is a very important aspect of any training because it keeps you safe and healthy so your stamina and physical fitness can imporve without the risk of injury. Proper running shoes are obviously needed and finding a rubber track to run on are better for your legs and feet. If you don't have access to a rubber track, running on dirt or asphalt is better than concrete. Furthermore, I always knew keeping well hydrated before, during, and after an exercise was needed, but I didn't realize eating a small carbohydrate snack an hour and a half before the exercise was suggested. Personally, I try not to eat before or even drink while jogging because I am so worried about getting cramps. However, I think with moderation, I should be fine. Each body reacts differently when starting a new training program, but it is very important to never run on a empty stomach.