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Accessible Fitness

In a world that celebrates movement and wellness, accessibility remains a cornerstone for ensuring that everyone can participate in and benefit from fitness activities. Regardless of physical ability or limitation, everyone deserves the opportunity to engage in exercises that promote health, strength, and overall well-being. The concept of accessible fitness transcends mere convenience—it embodies inclusivity, empowerment, and a fundamental right to holistic health practices. One of the primary challenges in fitness accessibility is the physical environment. Traditional fitness centers often present barriers to individuals with disabilities. However, an increasing number of facilities are recognizing the need for inclusive design, featuring accessible entrances, modified equipment, and dedicated spaces for various exercises. For instance, adjustable workout benches, ramps, and wide pathways enable individuals with mobility impairments to navigate and engage more freely. Moreover, t...
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For beginners: Jogging longer distances - that's how it works!

Anyone who starts jogging as a highly motivated beginner will quickly notice how strenuous and difficult it can be to overcome a certain distance. Fortunately, there are a few tips and tricks you can use to finally hold out longer and stick with it.


A burning sensation in the lungs and stitches in the side - those who dare to start their first kilometers as a beginner or have not jogged for a long time will know this uncomfortable feeling. 

In the beginning this is quite normal, so you shouldn't be discouraged by it. The condition has to build up first. 

Although it can of course be very demotivating if you don't achieve your desired distance, time or goal, there are still some valuable tips with which you can stick with it and soon run away from others. 
 

So you can finally create longer distances

Jogging is one of the furthermost popular sports. That's right, because running is healthy, strengthens the heart and circulation , prevents obesity, is uncomplicated anywhere and anytime and clears your mind.

For many runners, however, it is a real challenge to master longer distances - this goal above all requires stamina, correct breathing technique , but also mental strength.

After all, it's not that easy to just start running. But with a few small pieces of help, the goal will become more and more tangible. 
 

1. Mentally divide the run into sections 

An upcoming run can be frightening - especially if you've had to give up at a certain point or just haven't got out of your comfort zone, the usual jogging lap.

Here it helps to divide the distance or the time in your head into individual shorter sections.

Instead of telling yourself that you have to run for 30 minutes at a time, you can imagine, for example, that it is actually only two 15 minutes or three times ten minutes. 

The choice of the sections is of course very individual. It is best to find sections of meaning that suit and motivate you.
 

2. Take short breaks 

Of course, it's also okay if you take a little break in between - walking a bit is by no means bad. 

In addition, you can briefly interrupt the monotony of running and recharge your batteries so that you can really start again. It is chief that you do not stop or sit down, but simply walk on, control your breathing and perhaps raise your arms or let them circle in order to collect new energy.

Marathon runners also use these opportunities and provide new power, for example with an energy bar. 

Alison Staples, a certified running trainer, gave the online magazine ' Self ' the tip: "It helps enormously to interrupt the repetitive movements - you get a boost of energy that helps to accelerate the pace again."

You can even consciously vary the pace and alternate faster running sections with slower intervals - this is called a driving game and it sets completely new training stimuli for endurance performance .

 

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