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Which Types Of Workouts And Activities Are Most Beneficial For Women?

Women's fitness encompasses a diverse range of workouts and activities tailored to address different fitness goals, preferences, and health considerations. Here are various types of workouts and activities that are beneficial for women's health and overall well-being: Cardiovascular Exercise: Running and Jogging: Running or jogging is an effective cardiovascular exercise that improves cardiovascular health, endurance, and overall fitness. It also aids in weight management and strengthens lower body muscles. Cycling: Cycling, whether outdoors or on a stationary bike, is low-impact and great for cardiovascular fitness. It strengthens leg muscles and improves heart health while minimizing stress on joints. Dance Workouts: Zumba, dance aerobics, or dance-based fitness classes offer a fun way to improve cardiovascular endurance, coordination, and flexibility while burning calories. Strength Training: Weightlifting: Incorporating weightlifting or resistance training help
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Stitches in the side - causes and countermeasures

Everyone knows this: when running or running fast, when jogging, the right and / or left side of the body suddenly hurts and stings under the costal arch: This is what a stitch feels like. This phenomenon is also known as side stitches. It mostly affects untrained people, although of course even experienced athletes can experience this pain.

Unfortunately, there is still no precise scientific explanation for this symptom. However, plausible hints and also some theories are known. Since the stitch goes away relatively quickly, investigating the cause is quite difficult.


The diaphragm

The diaphragm is the most important breathing muscle for us humans. This muscle-tendon plate is located between the chest and abdomen and is shaped like a dome. When you breathe in, the diaphragm contracts, which increases the volume of the chest. When you exhale, it relaxes. The diaphragm is breathable, which means that its position changes depending on the intensity of the breath.

Since this muscle is so important in connection with our breathing, many scientists now agree that the diaphragm is largely responsible for the stitch.

Different theories

Various theories exist for the development of a stitch in the side.

  1. Breathing
    One says, for example, that the symptoms that suddenly occur are caused by "incorrect breathing". Everyone probably knows this statement from their childhood: “It will go away again. You just breathed wrong ". When exercising, it is said that our diaphragm, which is the most important breathing muscle and is really used to breathing, is supposed to be overloaded - but this is often considered a myth. What speaks more in favor of the diaphragm as the cause is the statement that the exhalation phase is shorter during physical exertion and that this respiratory muscle is not supplied with sufficient oxygen. This theory is pretty plausible. Because it also helps to inhale and exhale deeply to drive away stitches in the side.
  2.  
  3. Meals before exercise
    In general, large meals before exercise are not healthy. When exercising, the body primarily has to supply the muscles with blood . Accordingly, the digestive organs are in second place. After a large meal, just before exercise , however, this is exactly the opposite. The body has to supply the gastrointestinal tract . This means that the diaphragm is not supplied with enough blood, in the spleen and / or liver so-called stretching pain occurs, which is then perceived as a stitch in the side. On the other hand, it is also discussed that after a large meal, the higher blood flow back towards the spleen and liver can lead to stretching pain there. Both organs have sensitive organ capsules.
  4. Irregular breathing rhythm during sport
    Beginners in jogging in particular are affected by the unpleasant side stitch. An irregular breathing rhythm could be the cause. Sports enthusiasts only concentrate on inhaling and exhaling after a certain number of steps. They cramp up in the process, which can certainly cause the stitches in the side.
  5. The posture
    Furthermore, a wrong posture is suspected as a trigger for a stitch. A bent upper body , sloping shoulders , a hunched back or a hollow back are said to be responsible for the pain. The poor posture creates pressure on the abdomen and on the nerves between the ribs. Since the organs are very sensitive, they could react to this pressure with pain as the load increases.
  6. Flatulence
    A completely different approach is the gas bubble theory. This means that flatulence, i.e. air in the intestine, pollutes it, expands it and then, with physical activity, triggers the stitch.
  7. Insufficiently trained abdominal muscles
    Another theory is that of insufficiently trained abdominal muscles. Too little trained abdominal muscles can cramp during exercise. This restricts the movement of the diaphragm, which can possibly cause a stitch in the side.

Tips to prevent stitching in your side

Here are some tips to helps prevent the painful side stitch.
For beginners, the following applies: slowly increase the pace, do not start at the highest speed straight away, give the body time to get used to the new load. Do not stick to any breathing instructions, find your own breathing rhythm. Breathing deeply in and out, i.e. the correct breathing technique , is important.

Before the sport is a small snack, such as a banana allowed. A large meal, however, should be at least two to three hours ago. Drinking too much directly before exercise is also unsuitable. It's better to take some water with you on a long run and drink a few sips from time to time.

Good posture is important in any sport. This also applies to running or jogging.
Well trained core muscles are recommended and warming up before exercise should not be forgotten.

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