Archive for category: HOT NEWS

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Many people who decide to start running to lose weight soon discover that sticking with it is really hard! But if you persevere, you’ll see the progress long-distance running brings. So how can we keep running long distances? Here are a few tips to help you stick with it—so you’ll lose weight as you run!

01 Tips for Sticking with Long-Distance Running
1. You must jog, jog, jog! The ideal pace is one where you’re not breathing too heavily and can still carry on a conversation with someone next to you. If that’s still too hard, start with brisk walking and build up gradually! When you first start running, don’t push yourself too hard—just do whatever feels comfortable, or you’ll give up easily!

2. Set a reasonable exercise time for yourself: Don’t focus on speed or distance—just make sure to exercise for the time you’ve set each day (for example, 30 or 40 minutes)! Important note: Don’t compare your speed or distance with others. Improve gradually based on your own physical condition. Every runner around you, no matter how skilled they are, started as a beginner too—they’ve just been running longer than you.

3. Stay consistent: Start with 2–3 times a week. No matter how much you don’t feel like working out, just putting on your running shoes and heading out is a victory.

4. Make sure to get plenty of rest: When you first start running, your body won’t be used to it. You need to rest well; otherwise, you’re more likely to get injured and won’t be able to stick with it.

02 Weight Loss Tips

Finally, here are a few tips I used when I first started losing weight—I’m sure they’ll work for you, too.

1. Write down your running plan

The night before you plan to run, write down your running plan before going to bed. That’s right—write it down! The more detailed, the better. It can include: where you’ll run, the approximate time frame, whether it’s before or after a meal, and how long you’ll run. Don’t underestimate this step—it adds a sense of ritual to your run and makes you less likely to give up on your plan, since you’ve already put in the effort.

Psychological research also shows that writing down a plan allows your brain to process the task subconsciously, giving you more time to think through your goals in detail and reducing resistance and fear when facing the task. It also gives you time to prepare the necessary gear, such as workout clothes and running shoes, leaving you with no excuse to cancel. For beginner runners, I recommend starting with a 2–3-kilometer jog—or even a walk—and gradually increasing the duration and pace. This ensures your body can handle it and minimizes mental resistance.

2. Learn to Motivate Yourself

During the weight-loss process, we need a sense of fulfillment! The sense of fulfillment from exercise doesn’t come immediately, so we need to find satisfaction through other means. For example, in the early stages of weight loss, you can set a small reward for yourself: if you manage to run six days a week, treat yourself to a meal you really enjoy. This will give you an instant boost of happiness, and these so-called “cheat meals” can actually help you stick to your fat-loss goals. Just make sure not to overindulge!

These are some tips to help you stick with long-distance running—be sure to bookmark them!

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

Fitness has become a new healthy lifestyle, and more and more people are joining the fitness movement. To meet this growing demand, companies have introduced a wide range of nutritional supplements. Among the earliest and most common options are muscle-building powder and protein powder, which are excellent choices for beginners looking to boost their nutrition and energy levels. Below, I’ll explain how to choose the right muscle-building powder and protein powder, as different people have different needs.

01 What Is Muscle-Building Powder?

What are commonly referred to on the market as “muscle-building powder,” “muscle-toning powder,” and “weight-gain powder” actually all refer to the same type of product—they just have different names. They are all composed of a mixture of protein and carbohydrates. Scientifically speaking, muscle-building powder is a product that combines isolated and concentrated whey protein with other ingredients that enhance protein absorption. Its primary function is to help lean individuals gain weight. People trying to lose weight should absolutely avoid muscle-building powder, as it may cause them to gain weight—resulting in the simultaneous growth of both muscle and body fat. Not only will they fail to lose weight, but they may actually gain weight, which runs counter to their fitness goals, significantly reduces the efficiency of their workouts, and increases costs.

02 What Is Protein Powder?
Scientifically speaking, protein powder is typically a powdered supplement made from purified soy protein, casein, whey protein (which lacks isoleucine), or a combination of these proteins. Its primary function is to supplement protein for people with protein deficiencies or to help fitness enthusiasts build muscle. It is an excellent choice for those who want to gain muscle without gaining weight. Protein powder is mainly divided into three types: regular whey protein, whey protein isolate, and sustained-release protein. Each of these three types has distinct functions and target audiences.

Whey protein isolate is primarily intended for people with lactose intolerance. It is specifically designed for those who want to build muscle and lose weight. Whey protein isolate contains no lactose, thereby preventing symptoms of lactose intolerance at the source. Other than that, it is no different from regular whey protein and helps the body absorb protein and other nutrients normally.

Slow-release protein is generally suitable for professional fitness enthusiasts engaged in high-intensity strength training. Slow-release protein contains casein, a protein whose structure prolongs the body’s digestion and absorption time, providing muscles with a sustained and adequate supply of nutrients. Casein is typically taken before bed.

If you do a lot of strength training, protein powder can indeed make a noticeable difference. But if you’re just hoping to gain muscle quickly by drinking some protein powder, you’re better off not wasting your money. Protein powder has no direct effect on fat loss. However, if you incorporate some strength training into your fat-loss routine, consuming protein powder while you’re losing fat can help you gain muscle mass and achieve a more defined, streamlined physique—one that looks better and is healthier than your previous lean build.

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

To stay in good shape, it’s especially important to exercise regularly and develop healthy, balanced eating habits. Today, let’s talk about which everyday ingredients can help us take care of our bodies and stay in good shape.

01 Seafood

Seafood such as kelp, deep-sea fish, and sea cucumbers are all excellent health-promoting foods. Although sea cucumbers tend to be on the expensive side, the sulfated polysaccharides they contain help improve overall bodily function. Seaweed such as kelp is rich in fucoidan, which exhibits outstanding antioxidant properties. Fish is a high-quality source of protein and also contains a variety of trace elements essential for the human body; it’s a good idea to incorporate it into your daily diet.

02 Fresh Fruits and Vegetables
Fresh fruits and vegetables are rich in dietary fiber, various vitamins, carotenoids, and selenium. These nutrients promote intestinal peristalsis, act as antioxidants, and help the body maintain good health. Foods like broccoli and cabbage are rich in organophosphorus compounds, while ingredients such as onions contain organosulfur compounds; both support the body’s metabolism and are highly beneficial for daily health maintenance. Making a habit of eating plenty of fruits and vegetables is very beneficial to your health.

03 High-Quality Carbohydrates

You can incorporate whole grains into your daily staple foods to ensure an adequate intake of dietary fiber, which promotes digestive tract motility and supports gut health. Consider replacing refined white rice with brown rice, corn, sweet potatoes, and other whole grains. It’s recommended to eat whole grains about twice a week and adjust your staple food intake accordingly.

04Nuts
Nuts are rich in vitamin E and selenium and have outstanding antioxidant properties. The ellagic acid and sesamin found in walnuts and sesame seeds are particularly beneficial for women’s health, and the phenolic compounds they contain also help maintain overall well-being. Nuts such as pine nuts, hazelnuts, and almonds are also packed with nutrients. However, since nuts are high in fat, it’s important to limit your intake; eating too many can put a strain on your body and may lead to weight gain.

05 Ingredients Such as Mushrooms and Ginger
Ingredients like mushrooms and ginger contain unique polysaccharides, making them excellent choices for daily health maintenance. Gingerol, found in ginger, has strong antioxidant properties, while various types of mushrooms are rich in histones, carotenoids, and a variety of vitamins. Please note that you should always purchase mushrooms from reputable markets, do not pick mushrooms in the wild on your own. Wild mushrooms come in a wide variety, and it is easy to mistakenly consume poisonous species, which can cause physical discomfort. Be extremely cautious when selecting them.

The core function of all these ingredients is to provide the body with a variety of nutrients, boost immunity, and help us maintain good health. If you experience any physical discomfort, be sure to seek medical attention promptly for examination and treatment. Never rely on dietary adjustments as a substitute for professional medical care. Dietary therapy is merely a supplementary method of self-care and does not possess medicinal properties.

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

How to eat effectively before exams so that students can approach them in the best possible mental state has become a challenge for parents. How can you eat healthily, boost brain function, and fuel your brain to its full potential? Check out these dietary tips for exam prep!

01 Understanding the Principles of a Healthy and Balanced Diet

Adolescents should adhere to a balanced diet centered on grains, with other food groups serving as supplements. Their daily grain-based diet should include grains and tubers, vegetables, fruits, meat and poultry, fish, eggs, dairy, and legumes. On average, children should be provided with two or more different food items each day and at least 25 different types per week to ensure a balanced intake and healthy eating habits every day. The ketogenic diet is not suitable for adolescents who are in the midst of growth and development. As they are still growing, they require substantial amounts of essence, energy, blood, and body fluids—all of which are derived from the refined nutrients of grains and vegetables. Only whole grains and legumes can be converted into these essential nutrients. Therefore, grain-based foods are particularly important for students preparing for exams.

Plan three meals a day: A reasonable nutritional balance should align with physiological functions and actual needs to establish a regular eating schedule. At the same time, the impact of proper hydration on the body should not be overlooked. Daily water intake should be between 1,500 ml and 1,700 ml; drinking too little or too much is not ideal. Excessive water intake dilutes the concentration of various nutrients and can cause mental sluggishness. Therefore, proper hydration is crucial.

02 What Do High School Seniors Need Most Physically?

In the run-up to exams, students are under extreme physical and mental stress. Their physical and mental stamina have been pushed to the limit. Combined with frequent late nights, their bodily functions decline and their immune systems weaken rapidly, making them highly susceptible to illness. Staring at textbooks for long periods also leads to increased intraocular pressure. Therefore, what high school students need most are foods that help relieve anxiety, protect their eyes, and improve memory.

“Nutritional supplementation” varies from person to person. Parents should not force their children to eat foods they normally dislike, nor should they over-supplement their diets. Children differ in physical constitution, basic appetite, and dietary restrictions. If parents become overly focused on nutritional supplementation, it may backfire.

03 Tips for Exam Meals

(1) For breakfast, avoid fruits that are low in sugar and have a diuretic effect; instead, eat potassium-rich foods like bananas and peaches. Drink plenty of glucose water or eat a piece of chocolate to boost your calorie intake, which can help improve concentration, memory, and alertness.

(2) After finishing an exam, drink some salt water to promote the secretion of digestive juices and stimulate gastrointestinal motility.

(3) It’s best to eat small, frequent meals that are light and easy to digest. Avoid eating until you’re too full, as this can reduce blood flow to the brain and lead to fatigue.

(4) Eat some fruit half an hour after a meal to replenish potassium and sodium. Be sure to wash raw fruit thoroughly; you can soak it in lightly salted water for a short while.

(5) Avoid giving candidates too many raw or cold foods, and minimize fried foods as much as possible to prevent gastrointestinal discomfort, diarrhea, or “internal heat,” which can negatively impact their exam preparation.

(6) Foods that relieve tension: Bananas, walnuts, and foods rich in vitamin C can help combat anxiety.

(7) Foods that support eye health: Vitamin A, carrots, and animal offal such as pork liver.

Candidates who are generally calm may benefit from eating more red-colored foods, which can help stimulate brain activity; those who tend to be more impatient should consume more calcium-rich foods—milk, yogurt, small fish, shrimp, and sesame paste are all excellent choices. Additionally, black-colored foods, such as black beans and wood ear mushrooms, can help promote a sense of calm.

With a scientifically balanced diet and a calm mindset, we can help students approach their exams in a healthy and energized state of mind and body, ensuring they achieve success.

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

Among the various swimming strokes, the breaststroke is one of the most technically complex, involving numerous changes in the direction of the limbs and differing significantly from other strokes, making it relatively difficult to learn. To master the breaststroke, you must put in the effort to thoroughly learn the basic stroke and kicking technique.

The breaststroke technique constantly changes as the swimmer moves forward, adapting to the movements of the arms, legs, and breathing; therefore, there is no fixed body position. Furthermore, because the underwater arm pull and leg recovery in the breaststroke create significant drag, the forward speed is not as consistent as in the freestyle or backstroke. For beginners, minimizing drag is therefore the most critical aspect of learning the breaststroke. When learning to reduce drag, it is important to maintain a streamlined body position throughout the stroke by tucking the chin, slightly shrugging the shoulders, and extending the limbs as much as possible.

01 The Breaststroke Technique

When swimming the breaststroke, try to maintain a smooth, streamlined body position. This requires paying attention to the following points:

Before beginning the arm stroke, keep your head in line with your body, eyes focused on the bottom of the pool, and arms extended forward. Slightly lower your shoulders and chest to allow your hips and legs to float higher on the water’s surface. The key points of this phase are “head low, feet high; gliding downhill.”

During the arm stroke, the hips should be close to the water’s surface, aligned with the body and legs. The legs and feet should be together and extended. During the kick, the face and torso should be submerged, with the torso maintaining a horizontal position.

02 A body posture that undulates like waves

Since the body position in the breaststroke is not fixed, when learning the stroke, you can refer to the “undulating” body position currently used by most breaststroke swimmers:

As the arms pull inward, the shoulders naturally rise to facilitate exhalation and inhalation as the arms exit the water. When inhaling, there is no need to deliberately lift the head; keep your eyes looking downward and your chin slightly tucked. At the end of the pull, as the arms extend forward, the body arches upward, using the propulsive force generated by the kick to smoothly submerge the head and shoulders into the water. After one full stroke cycle, the body returns to a streamlined position.

When swimming using a “wave-like undulating” body posture, pay attention to the changes in the position of your shoulders and hips. Throughout the entire cycle, your shoulders remain above the water most of the time; even when submerged, they are only a few centimeters below the surface. As your shoulders submerge, your hips and lower back rise to a higher position; when your shoulders are at their lowest point, your hips are at their highest, and vice versa.

It is important to note that although the body moves in a “wave-like” pattern throughout the stroke, the body’s center of gravity remains stable, generally staying about 10 cm below the water’s surface and maintaining a straight line throughout the entire swim.

03 Breaststroke Leg Movement
Leg movement is far more important in the breaststroke than in other swimming strokes. This is because the breaststroke leg movement not only helps maintain body balance but also generates significant propulsion. The breaststroke leg movement can be divided into several parts: “leg pull-in, outward rotation, kick-and-squeeze, and glide.”

The leg pull-in phase involves bending the knees and hips. As the knees are pulled forward, they gradually spread apart, the ankles extend, and the calves and heels move behind the thighs. The hips are pulled forward within their projected plane to minimize drag. The leg pull-in movement stops when the feet approach the hips.

The outward rotation phase consists of two parts: rotating the feet outward and rotating the calves outward. Immediately after the leg-tuck, the feet are turned outward so that the toes point outward, while the knees internally rotate, aligning the inner sides of the feet and calves with the direction of the kick.

During the kick-and-squeeze phase, we must maintain internal rotation of the calves and feet, using internal rotation of the thighs and hip extension to drive the calves backward through the water. Note that the entire movement should be fast and fluid.

After the kick and pull phase ends, there is a brief glide caused by the momentum generated by the kick. During this glide, it is important to keep your legs straight and together, relax your leg muscles and ankles, and conserve energy in preparation for the next stroke.

Learning the breaststroke can be challenging, which is why it’s essential to dedicate effort to mastering the fundamental techniques and building a solid foundation from the very beginning. This will make advancing to more advanced breaststroke techniques easier and more efficient.