In our previous blog, we have discussed that regular physical activities, exercise & body toning workouts provide several health advantages. Any physical activity that makes your bones or muscles work and causes your body to burn your calories is considered exercise. Personal physical training sessions, swimming, jogging, running, strolling, and weightlifting, to mention a few, are examples of exercises. Being physically active has been proved to offer several health advantages. It may even assist you in living a longer life.

Makes feel happier
Regular workouts have been proved to reduce anxiety, sadness, & stress and lift spirits. It causes alterations in the brain areas that control stress and anxiety. It can also improve brain sensitivity to the neurotransmitters norepinephrine and serotonin, which alleviate depressive symptoms. Exercise can also stimulate endorphins synthesis, which is known to recognized promote happy sensations and lower pain perception.

Helps with weight loss
According to certain research, inactivity is a key contributor to obesity and weight gain. It’s crucial to comprehend the link between energy expenditure and exercise in order to comprehend the impact of exercise on weight loss (spending). There are three ways in which your body expends energy:

• Digesting foods
• Exercising
• Maintaining body functions, such as breathing & heartbeat

Good for bones and muscles
Exercise is important for the maintenance and development of muscles or bones. When combined with proper protein intake, activities such as weightlifting can help you gain muscle. This is because a daily physical workout promotes hormone production that aid in amino acid absorption by the muscles. This promotes their growth and minimises the likelihood of their breaking down.

Minimises the risk of chronic diseases
Chronic illness is caused by a lack of daily physical workouts. Heart health, insulin sensitivity, & body composition have all been found to improve with regular exercise. It can also help to lower blood pressure and cholesterol. Physical exercises, in particular, can aid in the reduction or prevention of the following chronic health disorders.

• Type 2 diabetes
• Several heart diseases
• Risk of cancer
• High cholesterol level
• Hypertension

Helps with sleep quality and relaxation
Regular exercise might assist you in unwinding and sleeping better. The energy depletion (loss) that happens during exercise activates restorative processes during sleep, which improves sleep quality. Furthermore, it is hypothesised that the changes in body temperature that happens during physical activities and training sessions improve sleep quality by allowing the body temperature to decline during sleep.

Exercise has great health advantages that may be applied to practically every part of your life. Regular physical exercise can help you feel happier and sleep better by increasing the hormone production that makes you feel good.

Being physically active has been proved to give numerous health advantages. It may even assist you in living a longer life. Regular physical activities, exercise & body toning workouts provide several health advantages. Exercising is beneficial to everyone, regardless of age, gender, or physical ability. The top ways that regular Workout helps your body and mind are listed below.

Combats diseases and health conditions

Concerned about heart disease or want to avoid high blood pressure (HBP)? Being active increases the “good” cholesterol or HDL, and lowers harmful triglycerides, regardless of your current weight. This two-pronged attack maintains your blood flowing freely, lowering cardiovascular disease risk. A regular workout can help you avoid or manage a variety of health issues, including:

  • Stroke
  • Metabolic syndrome
  • Arthritis
  • Type 2 diabetes
  • High BP
  • Depression
  • Cancer risk
  • Anxiety
  • Falls

Improves mood

Do you require an emotional boost? Or are you looking for a way to unwind after a long day? A workout at the gym or a brisk stroll might assist. Physical workout releases chemicals in your brain that make you feel happier, more relaxed, and less nervous. When you workout consistently, you may feel better about yourself and your looks, which may raise your confidence and self-esteem.

Boosts energy

Exhausted from grocery shopping or domestic chores? Regular physical exercise can help you boost your stamina & strengthen muscles. Workout helps your cardiovascular system function more efficiently by providing adequate oxygen and nutrients to your tissues. You’ll have more energy to handle everyday duties as your lung and heart health improves.

Improves brain health

Workout helps protect your brain memory and ability of thinking while also enhancing brain function. To begin with, exercise increases heart rate, allowing oxygen and blood to reach your brain. It can also increase the synthesis of hormones that promote brain cell proliferation. Apart from that, because the chronic disease may influence your brain’s function, workout’s capacity to avoid chronic disease may translate into advantages for your brain.

Workouts can be fun

Physical activity and workout may be joyful. They allow you to relax, enjoy the outdoors, or just partake in things that bring you delight. In a pleasant social context, physical activities may help connect with friends.

Physical activity and daily workouts are excellent methods to improve your mood and health, & have fun. If you need to reduce weight or reach certain fitness goals, you should increase your moderate workout even more. But this is not the end, we will be back discussing more benefits of daily workouts. Stay tuned to discover the merits.

Several moms after their pregnancy, find it too tough to keep up with body positivity. Social media is now the better and preferred medium to learn about the influencers and celebrities guiding about achieving the best physique, but the best approach is to follow a satisfactory healthy diet and fitness routine. As the body starts getting into shape with workouts, moms begin to develop a positive feeling while fighting out the deficiencies and postpartum depression.
Doctors do prescribe medications and relaxation therapies to the mothers undergoing postpartum depression since it is challenging for the new mothers to find the same confidence in themselves, especially their bodies after they have given birth. Their body had undergone a serious and amazing process, but the post-pregnancy conditions cause them to feel disconnected from active life, and then the moms experience their confidence gradually receding. At this juncture, the new moms need to hit the fitness centres for post-pregnancy fitness.
Rather, the proven suggestions shared here help the new moms in regaining their strength and confidence to go back to their active lives.

1. Signing Up For Personal Post Pregnancy Training Session
Although the personal trainers are for fitness-savvy yet the new moms are always welcome to be under the guided post-pregnancy fitness training personal trainers. The new moms are determined to feel good about their bodies, so they need additional support. After giving birth, the body goes through a list of changes, so they feel distant from their once-known bodies. This disconnecting feeling is of great trouble to the new moms in their personal lives and relationships with their loved ones.

Exercising under the instructions of personal fitness trainers, the new moms start feeling relaxed. The trainers know what conceiving moms go through, and how much do they have to be comfortable with their bodies after giving birth. Knowing in detail about post-pregnancy fitness, they guide likewise.
Returning to fitness exercises postnatal feel overwhelming, and slowly the new mothers start feeling confident and can address their postpartum needs. By working with the physical fitness therapists, the new moms begin their journey of regaining their lost bodies, strength and self-confidence. The fitness exercises are great for rebuilding core and pelvic floor muscles which had been significantly impacted by pregnancy and labour. Along with gaining the critical core strength for helping the body to regain its strength and get prepared for regular exercises, the new moms begin to revive their energy. As a result, they can take better care of their newborns.Whether the baby is the first or second, post-pregnancy fitness exercises are helpful to become rejuvenated.

2. Exercising On Routine for Improving Mood Swings
Postpartum depression causes mood swings among the new mums, which takes a toll on their mental peace. Due to changes in mood, they tend to avoid their responsibilities – in such instances, post-pregnancy fitness exercises come as a blessing. Engaging in instructor–directed exercises, makes the body and brains produce hormones and neurotransmitters to positively impact mood, energy levels, memory and a sense of well being. A few of these are endorphins, which are feel-good chemicals in the body.

Muscles are tired after a good fitness workout session, but it results in a more relaxed feeling. Slowly, the moms feel an accomplishment sense that further boosts their self–confidence and helps in improving their well-being sense. Pent-up tensions and stress in muscles and mind start to reduce considerably with workouts.

3. Being Patient With Body And Giving It Time for Finding Its New Normal
Feeling physically, mentally and emotionally like earlier takes time – it could be either six months or less, or one year or more. Time should be given to the body to adjust and come back. Respecting own journey is important since each body’s timeline is different. So, exercising at low intensity begins to tone the body, while keeping it healthy and in form.

4. Working Out In A Community With Other Mothers By staying around the other mothers, the new moms get additional support and the needed confidence nudge. Post pregnancy fitness exercises make them feel good and alleviate stress. At the fitness centres, the new moms come across the moms whose children are grown up – combined help give them a bonus to find back their lost vibes.

Body confidence among postpartum women is not an overnight event. Constant exercises are a must for finding the needed self-confidence. Along with moderate cardio, post-pregnancy fitness workouts focus on building up the torso's muscles, which received a backseat during pregnancy. Core strengthening benefits every new mom.

First, we shall introduce what is strength training and its relevant importance. A form of exercise completed against resistance is strength training. Based on goals and fitness, the resistance used could be bodyweight, weights and resistance bands.
Strength training serves to be the key to muscle mass maintenance for improving metabolic rate, fitness, functional capacity and finally athletic performance.

Strength training is of great potential for reducing injury risks since the exercises correct muscle imbalances and improve muscle activation while increasing running biomechanics efficiency. The outcome is enhanced running performance.

Runners have to take strength training sessions from a registered class in Perth, and the number of sessions is determined by the distance of their runs. Ultra marathon and long-distance runners have to do strength blocks to initially build a solid strength base, and then decrease their strength training volume with running volume ramping up. Middle and shorter distance runners have to take an aim of 2 – 3 times per week on rest days or low volume training days.

Why Strength Training is of Massive Importance to the Runners?

These brief statements will explain how important is it for runners to take strength training.

a. Strength Training is helping at curing IT Band Syndrome.
b. Compared to healthy runners, the women with runner’s knees have weaker hips.
c. Strength or resistance training helps in improving runner’s economy by 8%.
d. Through strength training, 5k run becomes faster with muscle power and improved economy.
e. Weight lifting as a part of strength training helps in improving performance (speed), muscle power and running economy.

The Pronounced and Proven Benefits of Strength Training for the Budding and Experienced Runners.

By doing strength training, the runners can achieve their goals of becoming stronger, getting faster and losing weight. Here is how strength training enhances the running program.

1. Running Efficiency Increases

Falling apart of running form on grounds of being fatigued towards a long run or race’s end has its solution in strength training. The strength training exercises strengthen the core, thereby helping in improving and maintaining running form, rewarding greater running efficiency. Especially, important for long-distance events like a full or half marathon, strength training exercises initiate minor efficiency improvements for the runners to make huge differences covering the miles.

2. Injury Risks Decreases

The force of about 3 times body weight is exerted through each leg while running. So, having muscular strength and ability helps in absorbing each step for minimizing the load through joints. Hence, the injury risks and pains are reduced.

3. Muscle Activation Improves

Strength training saves the muscles from turning lazy – it helps in improving muscle activation and recruitment. When muscles are strengthened in isolation, then progressing to running-specific and multi- joint exercises helps in retaining muscle recruitment patterns ensures the right muscles’ contribution to runs.

4. Biomechanics and Running Economy Improves

Bio-mechanics is all about producing movements. By strengthening muscles, the body receives better support in ideal alignment at the time of running that further improves bio-mechanics. The runners can efficiently use their energy. Improving movement patterns initiates faster running with less energy wastage. The adequately trained long-distance runners improve up to 8% in running economy on following the resistance or strength training schedule.

5. Posture Becomes Better

Posture plays a huge influential role in daily life and also in running. Hunching slightly at the desk is an indication of slightly hunching over during runs. If the runners are rounding their shoulders while running and closing in the chest, then by all means they will not be getting the needed oxygen. It will be working against while working harder during runs. Strength training, especially for posture, massively benefits overall health and running.

6. More Calories Are Burnt

Strength training helps in burning more calories by shifting the pounds if the running activity is aimed at a weight loss journey. So, incorporating strength training sessions with a running regime is a win-win solution.

7. Endurance Improves and Fatigue Reduces

Strength training prepares the body to better deal with the stresses caused by running. Muscles can then perform for longer hours before they feel fatigued, thus helping in proper running form maintenance. Improving strength helps in fighting off cramping or hitting the wall during the long-distance race’s late stages.

8. Muscle Mass Maintenance Improves for the Older Runners

The aged runners might be extremely fit and active, still, they are susceptible to Sarcopenia, that is muscle mass decreasing with age. Reduced muscle mass increases the chances of injury risks of joints and soft tissues among aged runners. By taking strength training sessions, the older runners can maintain muscle mass and recruit muscles ability while running and also for general functional capacity.


Strength training stands out to be a distinctive essential supplement to every runner’s roadwork since it is great for strengthening muscles and joints to improve race times and decrease the risk injuries. To perform at full potential, the runners take a comprehensive approach to their running regime, that is they target the fitness areas like flexibility, mobility, balance and strength. Strength training wins in all these areas.