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‘You can use the gym no matter the weather.’

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March 2018

Z E A L

Exercise, Cardio, Flexibility

What are the benefits? By, Charlotte Leeson

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Exercise is a vital part of a person’s life.Obesity is becoming a problem in 2018. Over half of theUK population has been declared over weight. There are many forms of exercise such as, endurance, strength, flexibilityand balance. Exercises can either be done at home or at the gym. Depending on which you find more beneficial depends on where you’re more likely to work out. Zeal spoke to Clare Duffy, who is a local Sheffield street runner and asked her why she preferred to street run. She said: “Personally for me I prefer running on the street because it’s not as boring as running on a treadmill.”

Clare additionally added: “I go running three times a week and it usually lasts 30-35 minutes which is about 3- 3.5 miles andI additionally walk to and from work which is 1 mile each way. However, you can use the gym no matter the weather but when running on the

streets the weather can put you off.”Running on a treadmill and street running are similar, as they both lower blood pressure, improve lung function and maximize your cardiovascular performance.The gym has its benefits as the weather conditions won’t affect you.However, with street running you have to be

physically healthier as you use up more energy against wind resistance, navigating

curves and turns. Not only does running keep you healthy and fit but so does flexibility. Flexibility is where you build up the strength in your muscles and tissues around your body.

Common places where flexibility is used is your core, legs and arms. Some examples are shown on the opposite page.The examples include; cross crunches, sit-ups, running, leg raises and squats.

Not only are there just the established and everyday workouts to stay fit, but

there are new trending exercises such as; trampolining, yoga wheeling, cryotherapy and boxing, which are 2018’s new and high-intensity work outs.

So, if your feeling adventurous why don’t you give these a try?

Street running you have to physically

healthier

‘You can use the gym no matter the

weather’

Exercise is a vital part of a person’s

life.

Cross- crunches work the rectus abdominis mus-cle which is in the middle of your body (the core). By doing these they engage the external and internal oblique muscles. Cross- crunches are a good way to strengthen your torso or the core region of your body.

Extra tip: when you have gotten used to doing the cross crunches you can add a small weight to your stomach to make it harder.

Running works out many muscles. Quadriceps is one of the muscles that you work out when you run which are at the front of your thighs and they bend your hip and straighten your leg. In opposition to this your hamstring straighten your hip and bend you knee. Your inner calf (soleus) and outer calf (gastrocnemius) work by extending and flexing your feet as you push off the ground. The gluteal muscles additionally help your hip.

Extra tip: to burn more fat run in intervals. By doing this your heart rate will raise and lower burning more fat.

Leg raises are another way to work out your core and get a flatter stomach. By doing these the rectus abdominis muscles covers your abdomen and is responsible for drawing your body toward your hips. The final muscles engaged are your obliques, which curve around your sides towards the front of your abdomen. These muscles work with your rectus abdominis to allow your body to bend, bringing your

chest towards your hips and thighs. Extra tip: Once it begins to get easier rest a small weight on your stomach to make it harder to move. This will work out your core more.

Squats are a good exercise to do to work a number of muscles at the same time. The Erector spinae is worked out when doing squats as it contracts isometrically. These contain the iliocostalis, longissimus and spinalis muscles span the length of your back are also worked out. Not only do squats just work out the erector spinae muscle group but the work out the gluteus maximus (at the bottom of your back),

hamstrings (in your thigh) and quadriceps (near your knee). Extra tip: Stand with feet shoulder width apart and make sure your knees don’t go inwards. By doing this your hips will strengthen and take less pressure of off your knees.

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Sit-ups are best known for abdominal exercises. They target the rectus abdominis and muscles all the way down to your ankles. Sit–ups also control the tilt of your pelvis and

the curvature of your lower spine. Extra tip: make sure you keep your back straight and lift with your core. This will prevent you from causing pain to your back.