#basic of exercise

[pangur-and-grim]

alright, I’m annoyed with the class that I’m taking. it’s about writing novels, and I thought it would have cool stuff about balancing your narrative and developing themes etc, but instead she spent the first class talking about how every book fits into the Hero’s Journey (the monomyth template). and I was somewhat of a contrarian, and said “can you give us examples of books that don’t fit into this template?” and she said “no. because all books fit.”

but I dunno man, I just finished reading this Korean book where the plot is just the character having a string of hookups and reflecting on them without changing in any way. I don’t know if it’s possible to contort that into the Hero’s Journey.

[strong-healthy]

Basic principles of exercise.

Certainly! The basic principles of exercise are fundamental guidelines that help individuals design and implement effective workout routines. These principles ensure that exercises are safe, efficient, and beneficial for overall health and fitness. Here are the key principles of exercise:

Specificity: Exercise training should be specific to the particular muscles or systems of the body that you want to improve. For example, if you want to improve cardiovascular endurance, focus on aerobic exercises.

Progression: The intensity, duration, and frequency of exercise should gradually increase over time to improve fitness levels. Gradual progression prevents overexertion and reduces the risk of injury.

Overload: To improve fitness, the body must be subjected to a level of stress that is greater than what it is accustomed to. This can be achieved by increasing the intensity, duration, or frequency of exercise.

Adaptation: The body will adapt to the demands placed on it. Regular, varied exercise challenges the body, leading to physiological adaptations that improve fitness levels.

Recovery: Adequate rest and recovery time between workouts are crucial. Muscles need time to repair and strengthen after being stressed during exercise. Lack of proper recovery can lead to overtraining and injuries...

More>> to Basic principles of exercise.

[tartppola]

silver♀ dump + fairy gala sil/prefect sillies..........

[bacchuschucklefuck]

class swap design masterpost for convenience (from top to bottom: bard!riz, cleric!gorgug, sorcerer!kristen, barbarian!fig, artificer!adaine, and rogue!fabian)

[clumsypuppy]

(guy who has never played cotl) haha au time

[cosmicdenro]

something something the illegal street racers have now switched to being bikers and Bumblebee and Prowl decide to take part (the Race comic lives in my head rent free. the universe must let prowl give into more silliness and sassiness) as a teamwork exercise but things get out of control. possibly cuz of it again being a rigged deathly racing..

also V

cute as hell. what are you worried about prowl. he's the one getting attention. not you. smiles

[stoopkidlisteningtocsh]

Some objectums in the tag: damn date everything sucks even though literally from the start it was pretty clear the objects would turn humanoid. As seen by. The every single advertisement for it. But i need to be upset!

People into date everything in the tag: uh hey so what does it mean if the object dating games makes me blush looking at the ac vent? Like the real one? Is this what its like??

[bisclavret]

you're telling me bbc merlin has an episode called The Secret Sharer where everything revolves around a bunch of characters digging around for merlin's secret identity and gwaine is there for no reason other than to beg merlin to trust him again and proves himself worthy of that trust by turning his back on his knightly duties and doing everything to help merlin even though they might be saving a traitor for all gwaine knows and then merlin literally does magic in front of him and they even kinda acknowledge it by shrugging at each other and this still doesn't count as a magic reveal and they all just go back to their stupid little ignorant lives in camelot after that. do i have that right? ok. so first of all this show is a cheap farce but we knew that. second of all. Gwaine Knows. obviously

[meshimellow]

sponge and pat and pig for @lemonsweet and @lovetogether

[jojo-schmo]

I'm updating my personal ref sheets and it's really hitting me just how SMOL Kirby, Bandee, and Elfilis really are compared to the rest of the cast.

[sunny-knight]

Decided to visualize a bit of my AU ideas…

thank ya @tinybrainboy for giving me the motivation/inspiration to visualize more of this idea :333333

[nikrei]

Day 1&2 of @90skonweek, friends, family, and Cadmus!

Roxy and Kon have monthly brunch when they get older, as part of the We Survived Rex Leech Club. Mimosas are the least of what they are owed really!

[bacchuschucklefuck]

they tried to rebrand as The Criminals but riz is literally the city council's treasurer and also turns out people in their late 20s don't really name their friend groups. so now they're The Intrepid Heroes

[toytle]

february icons! ^__^

[liesmyth]

I want to start running...any tips?

I WAS BORN TO ANSWER THIS QUESTION. Thank you so much for asking! Unfortunately, I am a nerd about my hobbies so this got quite long.

Keep it simple ✨

Running is easy to get into; our bodies are built for it. Don’t stress over technicalities and just do what feels natural to you. My local races are full of 70-something white-haired pensioners who are kicking ass at it. Don’t let anyone tell you that running is meant to feel like dying, that’ll harm your knees, or that you absolutely need to have that specific smartwatch model to get into it. All you need is a solid pair of shoes, everything else is optional.

Medium effort is the way to go

The ideal aerobic running pace is a speed at which you’re able to hold a conversation, even if a bit winded. NO faster. If you’re able to sing along to your playlist or chat with a friend, that’s your ideal running pace. If you’re gasping or wheezing, slow down! You’ll get a bit faster as your lung capacity gets better, but that shouldn’t be a priority unless you want to train for a race. You get most of the health benefits of running just by keeping up a steady, sustainable, conversational pace.

Walking breaks are fine, actually

That’s the reason why I don’t love C25K as a beginner program — the way it’s structured sort of implies that walking breaks are something you should grow out of to become a more experienced runner. If you need to walk for a bit, go ahead.

If possible, jogging is preferable, just because the mechanics of even a glacial-pace jog are more similar to running than those of a faster power walk, so you might try switching to a jog after a bit of a walking interval. But walking is not a failure; there are serious marathon training plans out there that use walk/run intervals as a viable strategy.

(Related: picking up speed helps you keep going! If you feel like you are completely drained, try speeding up for a very short interval, then slowing back down. It’ll often give you an energy boost to keep going)

Run for time, not distance ⌚

Especially for beginners, I find that getting fixated on numbers can be counter productive, and the most important thing is to listen to your body. If you’re aiming to hit a certain mileage, you might get the urge to speed up at the end to get done faster. Instead, set yourself time-based goals and end every run with a cool down jog or walk.

SHOES!! 👟

Good running shoes are essential, and pretty much the only fitness-related purchase on which I’ll always support dropping money. If you get to the point where you’re consistently running 10 km (6 miles) each week, you’ll want to go to a running store — the kind of place where you’ll get fitted, and they’ll have you try on models and jog on a treadmill to evaluate your gait and let you know which characteristics your ideal shoe needs. I can’t stress enough how useful running store staff can be. They’re all running club nerds who LOVE getting new people into running, and they really want to help you find your ideal fit. Also get good running socks while you’re at it.

Be prepared to drop at least 100€ (or equivalent currency) but they usually have a great return policy if the model isn’t a good fit for you. Take care of your running shoes — maintenance, wearing them only for running, gentle cleansing etc — and the cushioning will last for quite a while (600km / 370miles at least). If you decide that you hate running, they’re still great for walking around. Once you find your ideal shoe model, it gets a lot easier to shop for it during end-of-season sales, or looking for online bargains etc. I love stocking on end-of-series shoes and rotating them so they’ll last even longer, and I buy online quite often! Just make sure your FIRST pair is fitted, for ideal injury prevention and joint health.

Injury prevention 💪

I’d love to still be running 10k races when I’m 70, but it takes some care to get there. When you run, you’re slamming your body weight up and down with every stride, and that might be hard on your joints if you’re not used to it. If you’re completely new to running, cap your runs at 15/20 minutes every other day. Do that even if you feel like you could keep going! If you have a good aerobic base already, you need to give your joints time to catch up with you lung capacity, and give your body time to recover. Do bodyweight exercises like lunges and planks and glute bridges to strengthen your core, legs, and hips. Dynamic stretches are great for warmups, and static stretches are better for cooling down. If you have the option, running on softer surface like grass or dirt is better than asphalt, which is better than concrete and pavements.

(If nothing of what I’ve said here makes sense to you, shoot me another ask, or look at some of the resources I’ve linked down below!)

Don't get bored! 🎶

I love running in groups. Running clubs are great. You can learn so much in a hands-on way from seriously experienced people, you can chat about gossip over a running job, and you can make some interesting friends. If you don’t have access to a running community, then personally I love just chilling on a run by myself listening to an audiobook or podcast or exploring a certain area.

Running form❓

Don’t stress about it. Just go out and move your body. Attempting to modify your ‘running form’ too quickly can do more harm than good. There ARE a few things you could pay attention to — I recommend trying to focus on one of these at a time for a minute or so, and alternate between them. After a while, it’ll start to feel natural to keep track of all of them:

1. Don’t slouch! But a slight lean forward is great.

2. Keep your shoulders pulled down and your upper back tense.

3. Swinging your arms in a way that helps with your stride is good, but I shouldn’t feel forced.

4. Even breaths, inhaling through your mouth and expiring through your nose.

5. Take turns to check with every part of your body, and relax them in turn: are your jaw and neck too tense? Are your fists tight?

6. Don’t overstride! shorter strides with quicker leg turnover are better than huge strides that feel awkward to you.

7. Use your glutes to drive up the motion of your legs, not just your quads. This can take a while to get used to, but it’s a game-changer.

8. ENGAGE YOUR CORE. This is a great skill to develop whether you work out or are just existing in the world — basically, let your inner abdominal muscles help you carry your weight forward. This is VERY intuitive once you know how to do it, but it’s hard to get a grasp of it if you don’t know what it means, so here are some resources about it.

an extremely fucking comprehensive article that improved my life and eased my big-boobs back pain

similar content but in video form

a running-specific form video

Personally, learning to do this made me feel like I unlocked a superpower. Go forth and brace.

Accessories and tips 🤓

Like I said above, the only thing I really suggest spending money on for real is running shoes. Everything else is details! However, I’m nothing if not wordy I have Thoughts about those details, too.

Run tracking: I suggest downloading Runkeeper if you want to keep track of your runs — it’s free, intuitive, and solid! If you decide to get into wearables, a low-level Garmin >>>>> anything else.

Self-care: use sunscreen and/or thick face cream as needed. Stop to sip at a public fountain if needed. Get a small fanny pack to hold your phone, keys, or lip balm if needed. If chafing is an issue, anti-glide gel is relatively affordable.

Outfits etc: I get all my running gear and clothes from Decathlon — they are in most countries and ship worldwide. I especially love this thermal shirt for colder weather

Safety: if you’re running on the road, make sure to run in the opposite direction from traffic and to wear something bright. If you run with headphones near traffic, keep the volume down, or get over-the-ear conductor headsets. I love shokz, they're fantastic.

Post-run snack: eating something small and carb-heavy within 30 mins of a workout is great for kickstarting recovery. I love dried fruit personally.

Various resources 📝

Routine basics: check out the r/running order of operations, which is a great “how to” guide to building a basic running routine. I also recommend that subreddit's wiki! Running programming gets exponentially more involved the more advanced you get, etc — if you ever have any questions, hit me up!

Dynamic stretching warmup: a quick leg swing workout to get your legs ready to go. If you’re feeling overachieving, here’s a lunge warmup routine and a how-to bodyweight squat video.

Cooldown routine! Check out Strength and Mobility, a great post-run quick cooldown routine that includes some bodyweight exercises to strengthen your hips and core. Video included.

that's all, folks! 🏃‍♀️

Sorry I got carried away! I love running. I love getting people into running. My mental health, cardiovascular system and my popping quads also love running. But FYI, some people hate running and that's also fine! If you decide it’s not for you, find something you like more. There are a lot of misconceptions out there and a lot of guilt-tripping and body shame-y rhetoric around exercising, especially aimed at women, and I want to make clear it’s all bullshit. Just have fun <3

[styxxsyringe]

hotel manager