The Vincera Marathon – Run to Support Old Age Homes & Make a Difference
Even a tiny ray of hope can light up the dark dreadful skies looming above. You can be that glimmer of sunshine in someone’s life. This is your chance to make a huge difference in the way the elderly who have been abandoned by their loved ones spend their days. The Vincera Social Marathon is there for a purpose and it is being held on 27th August, 2023. Yes, it’s a Sunday, and the organizer, Vincera Sports at the Olcott Memorial School in Besant Nagar invites you there to participate in it so that the proceeds generated can be utilised to extend help and support to old age homes and numerous similar organisations.
The Vincera Social Marathon 2023 is open to everybody. You can even bring your kids (even under the age of 7 years) to take part in this unique and beautiful sports activity that has the entire city talking. There is a 1 km range for children and then a 3 km, 5 km, and 10 km range for advanced-level athletes and regular marathon runners.
Bringing Your Children to The Vincera Social Marathon
If you are looking to sensitize your children towards this noble and thoughtful endeavour, become a part of this marathon being organized by Vincera Sports at the Olcott Memorial School in Besant Nagar. A few very strong reasons to bring your children to this event:
- Educating them about the various difficult social situations that our elderly have to face every day
- Explaining to them the importance of fitness and regular sports activities in their lives
- Imparting values such as empathy, compassion, and the ability to care for individuals of all ages in need
- Encouraging them to make a difference in the life of people belonging to all walks of life and contribute to the betterment of society as much as they can
The Goodies You Get at The Vincera Social Marathon
But this is not all. There is so much fun to be had as well. Whether you are a teenager or an adult, you will be rewarded with trophies, finisher medals, certificates of participation, t-shirts, and fun photos and videos to upload on your social media pages. You can then brag about your big achievement at this awesome marathon.
Now Let’s Have a Look at the Event Details so that You Can Register Quickly!
Event Name: VINCERA SOCIAL MARATHON
Event Date: 27th August 2023, Sunday
Marathon Categories: 1KM, 3KM, 5KM, and 10KM Marathon
Event Venue: Olcott Memorial Higher Secondary School, Besant Avenue Road, Sai Ram Colony, Besant Nagar, Chennai, Tamil Nadu, India
Registration Link:- https://www.citywoofer.com/e/vincera-social-marathon
Registration Fee:
1 KM – Rs.500/- (Under 7)
3 KM – Rs.600/- (Open To All)
5 KM – Rs.700/- (Open To All)
10 KM – Rs.700/- (Open To All)
Email ID – rajesh@vincera.in
Feel Free to Contact the Organisers at – 9551622575
Conclusion
So, now you know how crucial it is for you and everybody to work in unison to sensitise the coming generation towards issues such as these. The Vincera Social Marathon is an opportunity to educate your children on the importance of our family system and to teach them how to value and respect the elderly. It is also a way to encourage everyone to be more empathetic and caring towards one another so that the world becomes a more wholesome and loving place to live. It is not just our duty but our responsibility to look after our mature folks every step of the way and contribute to their well-being in any way possible. Remember, even a small gesture to support this or any similar event or organization can make a big difference.
So, we will see you there!
7 Best Yoga Poses for Weight Loss that Actually Work
Yoga is a union of mental, physical and spiritual practices. When it comes to yoga exercises for weight loss, we need to go in for physically-demanding, which require burning calories. If somebody is following the regular mild, less-stressful yoga routine, apart from breathing exercises and meditation, it could be a slow process. So, yoga to lose weight and reduce belly fat must involve some strenuous asanas of power yoga too, like Surya Namaskar, Sirasana (Headstand) and Eka Pada Koundinyasana (hurdle pose) which first must be learnt under supervision or done with somebody’s help.
However, to begin with, here are a few top weight loss yoga asanas for beginners which you can start right away at home.
Best Yoga Asanas for Weight Loss:
1. Surya Namaskar- Sun Salutation Pose
Surya Namaskar is a wholesome exercise that contains eight yoga asanas. It is traditionally the best morning yoga practice for weight loss on an empty stomach. It is typically introduced at the beginning of a more extended yoga practice.
How does Surya Namaskar Asana (Sun Salutation pose) help in weight loss?
Surya Namaskar Asana is regarded as a miraculous weight-loss remedy because of its ability to engage a variety of muscle groups, boost metabolism, and improve cardiovascular health. Yoga to reduce belly fat, however, depends on maintaining a regular workout routine and eating a healthy diet. Moreover, the number of Surya Namaskar Asana required for weight loss varies depending on the practitioner’s level of practice, present weight, level of fitness, and overall health. It’s debated whether Sun Salutation pose can actually burn calories. However, it is believed that performing one cycle of the Surya Namaskar Asana can typically burn 13–17 calories for a person weighing 68 kg.
How many times do I do Surya Namaskar?
Start with 5 to 10 rounds of Surya Namaskar Asana (Sun Salutation pose). It is believed that doing 12 Surya Namaskar will help you lose weight. It’s widely accepted that performing 100 Sun Salutations without stopping would assist you in achieving size zero.
2. Virabhadrasna- Warrior Pose
Balance is the secret. Instead of giving up on goals (I am no good, I can’t do it, etc.), develop your Virabhadra, so you can take action and influence the things you can. Our minds and bodies are intertwined; a feeling or thought can cause a shift in how you are positioned, that is what Virabhadrasna (Warrior Pose) does.
How does Virabhadrasna (Warrior Pose) help in weight loss?
Virabhadrasna puts strain on the abdominal muscles and helps in reducing weight. The important thing to remember is that you’ll gain more benefits if you stay in this yoga exercise for a longer time. The lower body is the main target of the warrior pose.
How many times can we do Virabhadrasna (Warrior Pose)?
5 times, hold for 10 sec on each side, best to hold for 2 minutes on each side
3. Adho Mukha Svanasana- Downward Dog Pose
Adho Mukha Svanasana (Downward Dog Pose) is transitional exercise in many asanas like Surya Namaskar and can also be a resting position. A weight-bearing exercise, downward dog pose increases the strength of external oblique muscles, the backs of the legs’ hamstring and calf muscles are stretched during the downward dog pose.
Does Adho Mukha Svanasana (Downward Dog Pose) help in losing belly fat?
This Yoga asana strengthens your core, reduce weight, and sheds fat from your abdomen, the key is how long you stay in pose and hold your breath.
How many times can we do Adho Mukha Svanasana?
2-3 times, count your breaths 5-10 times
4. Dhanurasana- Bow Pose
Just as a well-strung bow is a warrior’s trademark, a well-stretched body is the trademark of a flexible body with good posture. Breathe in and breathe out when you go into and come out of the Dhanurasana, respectively.
How does Dhanurasana (Bow Pose) help in losing tummy fat?
Besides increasing blood circulation in the body, Dhanurasana (Bow Pose) helps in burning fat, help in weight loss, and tones the chest, arms, abdomen and thigh area as well.
How many times can we do Dhanurasana?
3-5 times, breathe in, hold for 25-30 sec, release
5. Setu Bandha Sarvangasana- Bridge Pose
Setu Bandha Sarvangasana (Bridge Pose) stretches the whole body and uses all your limbs. Because this asana brings your head beneath your heart, it shares many of the benefits of conventional inversions (upside-down poses). It increases body heat and, therefore, the digestive fire.
How does Setu Bandha Sarvangasana (Bridge Pose) help in losing tummy fat?
Setu Bandha Sarvangasana balances hormones and metabolism which results in burning fat and help to reduce weight. It tightens the glutes (muscles in the buttock area), tones the muscles and works on the thyroid.
How many times can I do Setu Bandha Sarvangasana?
8-10 times, hold a asana for a few seconds
6. Trikonasana- Triangle Pose
The relatively easy Trikonasana (Triangle Pose) involves standing with the feet wide apart and reaching one hand down to the ankle while the other arm stretches upward towards the ceiling, forming a triangular shape with the body.
How does Trikonasana (Triangle Pose) help in weight loss?
The Trikonasana (Triangle Pose) helps to improve digestion as well as reduce the weight and fat deposited in the belly and waist. It stimulates and improves blood circulation throughout the body. The lateral motion of this asana helps you burn more fat from the waist and build more muscles in the thighs and hamstrings. This Triangle Pose also improves balance & concentration.
How many times can I do Trikonasana?
3-6 times, hold for 10-30 sec
7. Urdhva Dhanurasana- Wheel Pose
Urdhva Dhanurasana (Wheel Pose) counteracts the typical modern-day sitting posture as it opens the chest, shoulders, and hips. It is usually done near the end of a yoga practice. Urdhva Dhanurasana yoga is a one-man army.
How does Urdhva Dhanurasana (Wheel Pose) help in reducing belly fat?
This yoga asana accelerates your metabolism to a whole new level, improves digestion, which is critical for yoga exercise for a flat tummy, and gives more oxygen to the lungs to burn calories faster.
How many times do we do Urdhva Dhanurasana?
3-5 times with rest for 1-2 minutes, hold for 20—30 sec
Yoga Tips for Weight Loss:
- Focus on when to breathe in and breathe out and how long to stay in a particular yoga pose
- All the asanas are interlinked, so one asana gives more than one benefit
- Do yoga asana for weight loss regularly if you want to see results
- Yoga exercises work slowly, but it does work. Don’t expect your weight to reduce immediately.
- Apart from yoga practice, add gym/ running, and walking to your routine on alternate days to pair with your power yoga.
- Develop healthy eating habits while doing yoga asana, you must eat well and maintain a calorie deficit.
- Start slowly, build up flexibility
- Seek an instructor’s help initially for doing difficult yoga poses
Frequently Asked Questions About Weight Loss Yoga Asanas:
Does yoga asana help with weight loss?
How effective your yoga poses will be, will depend on your energy expenditure during yoga sessions. It will help you practice mindful eating, which means recognizing hunger cues and limiting binge eating. It’s about listening to your body’s cues. Stress can make weight loss very difficult because it can cause cortisol to rise, stress-eating, and trouble sleeping.
Is yoga asana better than the gym for weight loss?
Yoga poses may not help you lose weight directly but will create appropriate conditions in the body so that the body naturally stops accumulating fat and manages weight, provided you select nutrient-dense foods, exercise portion control, and time the meals.
How many calories does 30-minute yoga help to burn?
In general, 30 minutes of yoga asanas can burn 150–300 calories, depending on the type of yoga practiced, the length of the yoga session, and the degree to which each posture is challenging.
Half Marathon Training Plan for Beginners, What You Need to Know?
Professional running has been gaining steam in metros and big cities with the growing awareness about one’s health. There are different formats, like ultra marathon, full marathon, and half marathon, in which one can participate. However, running isn’t as easy as it seems. It needs preparation and a rigorous training programme and a particular diet plan, especially if you are participating in a competitive format. Here is a quick half marathon training plan for beginners and why a training plan for half-marathon beginners is required.
What is a Half Marathon?
- —Half of a full marathon’s distance (42.195 km or 26 miles 385 yards), or 21.0975 km (13 miles 192.5 yards), is called a half marathon.
- — A half marathon race is frequently staged alongside a marathon or a 5K run. It follows the same course with a later start, an earlier finish, or a shortcut.
- —Half marathon is also referred to as 21K, 21.1K, or 13.1-mile half marathon, to keep it in round figures and not confuse.
- — The Olympic or World Athletics Championships do not include the half marathon.
Key Factors of Half Marathon Training Plan for Beginners
Less prep time: Although it is a difficult distance, half marathon preparation does not require as much preparation as a marathon.
Time period for training: A training programme is the first step in preparation for a half marathon. The rigorous training must begin a week in advance, although you can start preparing a month in advance, if you are a beginner.
Types of Exercise: If you are running a half marathon for fun, then a normal training programme will do with focus on strength training (weights), stretching (exercise after the main session) and mobility (range of actions in which limbs are moved due to which joints loosen and lubricate).
However, if you are participating in a competitive half-marathon, then you need to work on speed, strength training, flexibility and mobility.
Warm Up: Initially run slowly, with low intensity, run at a comfortable pace; Ideally run for 5 minutes, then walk; as days of training progress, increase the time of running and decrease the walking time.
Cross training: It means alternating running days with physical activities like swimming, cycling or walking.
Injury prevention: During the preparation days, keep monitoring your body for injury, fear of muscle loss if nutrition is weak, or an injury due to overuse of muscles and joints.
Adequate rest: Rest is very important for long runners after every running session so that there is sufficient recovery and fewer chances of injury, especially for long runners.
Comfortable shoes: A lot will depend on the kind of shoes you are wearing. It will reduce the shock to your body and will definitely make your performance better. Look for specific kinds of shoes, depending on the kind of track – whether you are running on the road, or rough rocky terrain, grass, or stadium track.
Read more here: How to Know Which is the Best Running Shoe for You?
Barefoot running: Some people also like running barefoot; then you have to pay a lot of attention to the technique of running rather than on shoes.
Road race etiquette: Run in your designated corral (a start area given to each participant to give convenient race start to each runner), pull to the side of the road if you need to stop, and wear the Bib number in front on the chest, not on the back.
Half marathon training on treadmill: Make sure, the settings on the console support the intensity of your running requirement and the long distance, and has provision for an incline. Treadmill running will help you to pace yourself, but will not prepare you for an actual windy, rainy or cold weather that you may encounter on the actual day.
Diet Instructions for Half Marathon
- —You need to start carb loading and hydrating the body a week in advance.
- —Keep a gap of around 2 hours between your meal and training session
- —Two days before the marathon, lay more stress on hydrating the body.
- —Don’t eat too much the day before the marathon.
- —Your performance will mostly depend on the kind of diet you have consumed in the last week before the marathon. How you prepare for a half marathon in terms of diet is the same as that of an ultramarathon or full marathon.
Half Marathon Race Day Tips for Beginners
- Don’t start running fast from the word go, take atleast 10 minutes to warmup
- Prevent glycogen stores from depleting by running faster in the first half
- Dont start running empty stomach, eat a banana butter sandwich or something light, but not processed food
- Don’t tie any kind of cloth around your waist
- Stick to the corners of the raceline, than running in the middle
- Try and fight air resistance by running behind somebody if its windy
- Don’t suddenly increase running speed, do it gradually towards the end i.e. last 200 mts, countdown markers will help you know that the end is near
Official IAAF World Record in Half Marathon
Jacob Kiplimo of Uganda in men category; clocked 57:31, on November 2021 in Lisbon, Portugal
Ruth Chepng’etich of Kenya in women category; clocked 1:04:02, on April 4, 2021 in Istanbul, Turkey
In a nutshell, your training programme before the half marathon and the diet plan will determine your half marathon preparation.