A Change Is Underway
Dear reader,
Welcome to Weekly Carb-Loading! Your Sunday morning dose of running and fitness inspiration.
We believe every run has a story, and we’re bringing these stories to you, with runner profiles, home workouts, weekly challenges and a whole lot more!
All this with a simple aim - to inspire all of our readers to exercise on a regular basis! A healthier world, one step at a time.
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So, let’s dive in then.
A Change Is Underway
There’s something big happening around the world. An ever-increasing number of people are waking up to a healthier lifestyle.
Something as simple as a daily physical activity, a few minutes to an hour of rigorous exercise or nutritious changes in the diet.
Prompted by a growing awareness about the detrimental long-term effects of our sedentary daily routine, stress-filled ten to twelve-hour work days and weekend binges; regular everyday folk just like you and us, are taking the plunge to get fit.
The choice of a morning run, over a late night at the pub. The investment in a good bicycle or an annual gym membership. A simple home cooked meal, over Swiggy and Zomato.
More of us are making small healthy changes in our daily lives, and turning to fitness, than ever before.
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Early mornings see swarms of morning walkers and runners on the road, sweating it out, drenched from head to toe.
Some are new to it, recent starters for whom every step and additional kilometre is an effort. Others are regulars in the neighborhood park, or on the local marathon circuit, each moving in their own individual rhythm and style.
Some groups, the regular ones, are a familiar sight, deeply engrossed in conversation.
Every few minutes, a group of cyclists whizzes past. Tight shorts, bright helmets, a burst of color on sleek light-weight machines, eyes glued to the road (or the cyclist) ahead, pedals rotating in sync to an invisible beat.
It’s not just cardio that’s gaining in popularity. Before the pandemic this year, gyms were packed before and after work. Swimming pool memberships were too few and far between.
Over the last few years fitness startups blossomed, offering an array of alternative workout routines for the adventurous, and the option of working out at a variety of gyms in your locality.
Although the pandemic has driven much of the group activity online, and temporarily into the confines of our homes, we are more aware now than ever before, about the importance of our health.
Gyms, startups and personal trainers have quickly pivoted to Live and Recorded Sessions. Dumbbells, weights, resistance bands and home workout equipment are flying off the shelves, since stores re-opened.
A change for the better continues, unrestrained.
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It’s no longer an exclusive group. This change welcomes people of all ages, shapes and sizes.
For every fit, lean runner on the road, there are two others, slightly overweight, agony writ large upon their faces, visibly fighting fatigue. New to running and not in the best of form, but putting in the effort to improve, to lose weight, to get there eventually.
For every cyclist zipping past like the wind, there are many others just out to enjoy the morning breeze, some on old tired bikes but having the time of their lives. Entire families - mom, dad and kids, on cycles of their size, out on Sunday morning for a ride.
And these are only the visible ones.
The skinny kid trying to bulk-up in the gym every evening goes unseen. The army of those who swear by yoga, mats tucked under their arms heading to the nearby park, promenade, or even to their living room, go unseen.
It’s no longer a young people’s game. In fact, distance running is turning out to be better suited to the mature mind. The age profile at popular marathons and ultra marathons across the world is increasing over the years.
Cycling of course, is easy on the knees. More and more in the late thirties, forties, and fifties are proving that age is just a number, and rising to the physical and mental challenge of a marathon, triathlon or a BRM (a long-distance, free-pace cycling event)
Senior citizens too, are taking new initiative to maintain an active lifestyle deep into their twilight years. Parks across the city were packed early morning and evening, until early this year. Now the same energy and zeal is seen in society compounds, lanes and by-lanes of every neighborhood.
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A change is underway around the world. It’s quite easy to join the club, and it’s never too late to start.
Beginner Workouts - Leg Strengthening
So, convinced about working out, and wondering how to get started? We have you covered!
This section puts you on the road to becoming a healthier and fitter version of yourself. Over the last few weeks, we’ve gone from the very basics of working out (Warm-up and Stretching), to an easy-to-do Low Impact Full Body Workout at home.
If you’ve missed any of these, you can catch up in the ‘Beginner Workouts’ section of our Archive!
Warming Up
Stretching
Going for a Walk
The Benefits of Cardio
Stair Climbing
Low Impact Full Body Workout
This week we start with strengthening exercises. Each week, we will concentrate on a particular part of the body, with simple, easy-to-do workouts at home.
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Leg Workout
Leg strengthening involves compound exercises, which engage multiple muscle groups, including not just the glutes, quadriceps, hamstrings and calves, but the core as well.
Stronger legs not only improve our performance on various cardio workouts (running, walking, cycling, swimming) and sports, but also lower our chances of injury to the ankles and knees.
If you aim to hit the gym once the pandemic has passed, and lift heavier weights to put on muscle, stronger legs will provide the stability to do so. Since legs have the largest muscles in our body, leg workouts expend more energy and burn a relatively higher number of calories.
Two basic and popular leg exercises to begin with are Squats and Lunges. The videos below explain how to get started. Form is quite important, so feel free to pause and try them out, as many times as required, and if possible in front of a full length mirror.
Quick tip: For absolute beginners, it would be helpful to have a few weeks of regular physical activity, like walking, jogging or cycling, combined with stair-climbing before starting with leg strengthening. You may also start with supporting yourself against the wall or furniture for balance.
General Instructions: Please wear sturdy shoes and loose, comfortable clothing. Hydrate well during the workout. If you experience unusual pain in any part of your body, stop immediately and seek medical advise from your doctor.
Sportsmanship Showcase
Family is the one constant, especially when you’re hurting the most!
This week, our new section called ‘Sportsmanship Showcase’, is from the dramatic finish of the Triathlon World Series 2016 in Mexico. Giving up a chance at the win, to help his brother across the line! What a moment! :)
Race News
The Chicago Marathon 2020 has been cancelled. This comes after both the London and New York Marathons this year were cancelled due to the ongoing pandemic.
Registered runners will have the option of a refund, or the deferral of their spot and entry fee to the Chicago Marathon in 2021, 2022, or 2023. Meanwhile, the organizers are working on a virtual version of the race this year.
Fun Feature
We at Team WCL can’t wait for those days to be back. Long runs and post-run breakfasts! We miss using our favorite word! ":D
That’s about it from us this week!
Want more of Weekly Carb-loading? Follow us on Twitter for small servings of carbs throughout the week.
Stay healthy, stay fit, and stay safe!
- Team WCL <3
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