8 Tips for Jogging at Night

There are a select few of us who enjoy jogging, and I’m sure there are even less of us who enjoy jogging at night! But I am proud to admit I am one of them. I especially enjoy night time jogging in the Summer when it’s nice and cooled off from the heat of the day. I love to gaze at the stars during my intermittent walking periods or my cool down.

However, jogging outside has it’s risks. Jogging at night only increases those risks. So if you are like me and love to jog at night, here are few helpful tips to help you stay safe!

1. Wear Reflective Clothing
I can’t stress this enough. It is important for cars to be able to see you, especially when your crossing any street. Unless you plan on jogging around the same block 50 times, best to get yourself some reflective clothing. Like this Adidas Reflective Jogging Tee. {affiliate} Even Reflective Tape would work well, which could be easily removed. Make sure it is on the front AND the back so it can be seen from both directions.

Talking on Phone2. Tell Someone Where You Are Going.
It may seem trivial for an mature person to need to let others know where they are, but a good rule of thumb is to tell someone in your household roughly where you will be jogging, and what time you will roughly be back.

bright clothing jogging at night3. Wear Bright Clothing too.
Along with reflective clothing, make sure it’s BRIGHT! You want to be seen! Even in the dark, bright clothing will be seen better by car headlights and under street lights. You can also buy a clip on jogging light that is hands free like this one {affiliate} Clip On Strobe LED Safety Light Kit

Street Light

4. Speaking of Lights…
Make sure you are jogging in a well lit area! Pay attention to park hours as their lights may go out after operation hours to deter late night visitors. If you are jogging in your own neighborhood, and you see a street light out, don’t be afraid to contact your electric company to have them get it fixed.

5. Stay off the Streets
This becomes more crucial at night. Be sure that you are jogging in a place that has sidewalk or a jogging path for you to be on. The further away from cars, the safer you are.

jogging partner

6. Get a Buddy
This one may be hard, but jogging with a partner is ALWAYS a smart idea. If you have no one in person to jog with, bring a dog along. Odds are they need the exercise too! Just be sure you have a good handle on them, as chasing a dog around in the dark would NOT be fun!

7. Lower Your Music
This tip isn’t the funnest, but it is important to be aware of your surroundings. Make sure your music is low enough to hear nearby traffic and people. Music can drain batteries on phones quickly, especially when streaming, so be sure you have a good charge to be able to use your phone if you run into trouble. A better idea would be to not listen to music at all. Sometimes nature and the night sky are all you need to keep going.

phone location jogging at night8. Keep Location on Your Phone
Remember how google seems to have a map of everywhere you go? When your location is on, your cell phone pings various towers and satellites as you move around. If anything were to happen to you, (heaven forbid!) Local authorities should be able to figure out where you have been most recently. It may take more battery power however, so make sure you have a good charge!

Stay safe out there!

~HealthyGirl

Weight Training for Women

There are numerous benefits of weight training for women. Consistent efforts with weight training (also known as strength training) can help with weight loss, blood pressure, bone density, and so many more great things for your health!

ID-100320363The Benefits:

Weight training is such a great way to give yourself a healthier you! Here are a few of the best benefits this type of exercise can give you.

Increases Bone Density: A study at Tufts University discovered that strength training not only increases muscle mass, but bone density as well. The research showed that women who lifted weights did not lose any bone density, but actually gained about 1% bone mass in their hips and spine. This was radically different than non-exercising women, who actually lost 2% to 2.5% of their bone mass during the same period of time. This is a great thing for us women who tend to slowly lose more and more bone mass over the years.

Helps With Weight Loss: While aerobics only increases your metabolism during the exercise, weight training not only raises your metabolism, but keeps it elevated by about 15% for up to two hours afterwards! To take advantage of this great new find, try weight training for 20-30 minutes, then move to something aerobic, such as running on a treadmill, or an aerobics class.

Counteracts Depression and Sleep Loss: Yep, you heard right! Strength training can also help you fall asleep faster and stay asleep longer, a study at Tufts University says. In this study 6 out of 10 people had less trouble sleeping at night. As for depression, after 12 weeks of strength training three times a week, 14 of the 16 people no longer met the criteria for clinical depression and felt better.

Strength training also helps people age more gracefully, feel better about themselves, and gain the confidence they deserve.

 

Strength Training Exercises:

Now that you know some of the amazing benefits, I hope you are eager to get started! There are many strength training routines out there, so be sure to find one that works for you. I’ve also included a link to a great kettlebell fat burning program here.

The important thing is to work out and tone the areas you want to fix the most. Are your arms a little flabby? Are your thighs a little cottage cheese looking? Although weight loss is a major part of making these body parts thinner, strength training will help you tone and firm the areas you are looking to improve.

With any strength training exercise, try to stick with 10 to 15 reps, and do this three cycles for a total of 30 to 45 reps. If you are looking to lose weight, strength training can help! Your metabolism is elevated for about two hours after strength training, so this would be a perfect time to go do some aerobic exercise and get more bang for your buck when it comes to calorie burning. Below are two different routines, one for at home or at a gym, whichever is your preference.

Routene 1 (Gym)

  • 10 Bench Press– you can do the free-weight bench press, as this will also work your coordination and agility, or they have a machine that helps you to just focus on the weight aspect of bench pressing.
  • 5-10 Pull ups-This can be tricky for me and my weak armed friends, but have no fear. There is a machine at the gym that helps you work on your pull up by lowing your weight that you have to pull up, so you can start low and work your way up. If that does not work, you can hold yourself in a pull up position for 30-45 seconds.
  • 15 Squats– Our good friend the squat! Try doing 15 squats with a kettle bell
  • 15 Lunges– Be sure to not let your knee touch the ground, and do 15 on each leg!
  • 10 Push Ups– There are machines to help you slowly increase the weight you can do a push up with, or you can try pushups against the wall. Either way, work on those arms!
  • 10 Lat Pull Downs– This is an excellent machine at the gym that can really help condition and tone your arms.
  • 10 leg curls– Find a machine that works your thighs and another that works on your calves. These are excellent leg toners!

Once you have completed this circuit, start back at the beginning and do them 2 more times. If everything is located in the same room, this exercise should take 25-35 minutes.

Routene 2 (Home)

  • 10 push ups– regular or wall push ups
  • 10 dumbell curls per arm -use a weight size that feels comfortable or waterbottles filled with sand.
  • 30 seconds of arm circles with dumbells in hand. Put your arms straight out like a scarecrow and make tiny circles for 30 seconds.
  • 16 Reverse Crunches
  • 30 crunches
  • 30 seconds plank
  • 20 squats
  • 15 lunges on each leg
  • 1 minute wall sit – lean against the wall as if in a chair with your bottom level to your knees.

Complete the routine and start it over again 2 more times. This work out should take 25-35 minutes. For more exercise ideas check out the 14 day perfect booty program.

Have a Happy Workout and be sure to drink plenty of water!

~Healthy Girl

10 Minute Workout Program for Beginners

Many of you have jobs, school, kids, volunteer work, housework, or some combination of these put together. This leaves very little time for work outs. I want to tell you that if you are trying to lose weight, dieting alone can be a very tedious and slow process. But many of you say you don’t have time to work out. Understandable. Many people have been there, done that. Here is a 10 minute workout program for beginners. It is a video by Sparkpeople.com to help get some calorie burning going on in your body. This workout includes the warm up and cool down, so you’re all set. Try this workout before your daily shower routene, to save even more time.


sparkpeople.com is also a great place to go if you want support for your workouts and weightloss efforts. They are a great source to find workout programs for beginners. You can sign up and join a community near you. This site offers calorie counters to keep track of your eating, it has expert written articles about health and fitness, and many workout videos and routenes for you to try. You can track you weightloss, talk in the forum, and meet up with locals in your area with the same goals in mind.

~Healthy Girl