Purchasing Blender – Which Blender To Buy, Tips For Quality Selection

blender

 

 

 

 

The Most Popular Slimming Diets

Choosing a diet for weight loss is equally difficult as well as adhering to that same diet. First of all, when choosing a diet, make sure that the most commonly used foods are not hated because it will be too difficult to keep up with the diet schedule that this diet requires.

 

 

 

 

 

Which Juicer To Buy? The Advantages And Disadvantages Of Juicer On The Market

natural juices

 

 

 

 

4 Smoothies For Easier Fat Stomach Removal

When talking about abdominal upsurge, injecting enough fluid (the right type) can help in “balancing” the abdominal muscles. Infiltration means proper hydration, so aim at least 8 glasses of water a day.

Do not forget to inject foods rich in the fluid, such as fruits and vegetables. Along with water, which should be the main source of hydration, there are several foods and spices that can help reduce the overweight and even reduce fat cells. With coconut and citrus, mango and blueberry smoothies, the fight against fat deposits will be varied and delicious!

Remember, your body is as good as it is – but there is always room for improvement and health improvement!

Healthy-body

Blueberries, Cucumbers And Green tea

Extremely refreshing, this purple smoothie has an earthen citrus flavor due to fresh lemon juice and green tea. It includes blueberries, which help in expelling fatty abdominal tissue. Researchers at the University of Michigan have shown that when in the diet of the rat, for 90 days, consumption of blueberries is included, their abdominal fat is significantly lower than in the control group of the rat (a group that did not get blueberries). In addition, green tea contains catechins, which help to accelerate metabolism and increase fat loss from fat cells, especially those from the abdomen.

smoothie-za-mrsavljenje-od-borovnice

Ingredients for 1 smoothie processed in a blender.

  • 3/4 cup of frozen blueberries,
  • 1/4 cup fresh cucumbers, sliced,
  • 1/2 cup of unalloyed green tea,
  • 1 tablespoon of lemon juice,
  • 1 teaspoon of maple syrup or 2 teaspoons of honey,
  • 4 cubes of ice.

Banana, Pear, Cinnamon, And Coriander

This creamy, spicy smoothie has a complex taste that satisfies. Because of the richness of the so- resistant starch, bananas accelerate metabolism. Allow the liver to go into the fat burning mode.

Banana potion regulates abdominal inflammation because it regulates the level of salt in the body. Pears are an excellent source of fiber, which slows down the digestion, helping to feel longer lasting satiety. Quince, whole grain, is supplied with additional fiber as well as proteins that “empower” the organism. The coriander helps to calm the stomach while the cinnamon serves the so-called cinnamon thermal burning, which helps the body to burn fat – especially those around the stomach.

smoothie-banana-pear

Ingredients for 1 smoothie processed in a blender.

  • 1/2 medium frozen banana,
  • 1/2 pears medium in size, sliced,
  • 1/4 cup of cooked quince,
  • 1 teaspoon of minced cinnamon,
  • 1/4 teaspoon of minced coriander,
  • 3/4 cup unsweetened almond milk from vanilla, or some other vegetable,
  • 4 cubes of ice.

Coconut And Citrus

Wake up with a refreshing treatment for a flat belly, which has a taste like a trope. Full of so-called resistant starch and potassium, bananas are a healthy source of carbohydrates that accelerate the metabolism of the body and reduce abdominal inflammation.

Fresh orange juice and mature mango are full of vitamin C to boost immunity. In addition, mango allows a longer lasting sense of satiety, with fewer calories intake. Indian nuts offer healthy monosaccharides of fatty acids, which are not only good for heart health, but also for reducing fatty accumulation around the abdomen.

Coconut milk and coconut pieces have high levels of calories and special saturated fats, which we know as MCT but these have a different effect on metabolism than other saturated fats. In the study of the International Journal of Obesity and Metabolic Disorders, it has been shown that coconut MCT increases fat burning and calorie consumption in obese men and has led to less fat storage.

citrus-smoothie

Ingredients for 1 smoothie processed in a blender.

  • 1/2 cup freshly poured orange juice,
  • 1 tablespoon of lemon juice,
  • 1/2 cup mango, sliced,
  • 1/4 medium frozen banana, sliced,
  • 1/4 cup Indian nuts,
  • 1/4 cup unaltered coconut milk,
  • 1 teaspoon of maple syrup or 2 teaspoons of honey,
  • 6 cubes of ice1 spoon of uncoated coconut powder.

Carrots, Tangerines And Apricot Peas

This distinctive, mandarin-base smoothie, seasoned with apricot pepper, helps improve metabolism. Naturally low in calories and full of nutrients, carrots are smart foods to lose kilos. Foods rich in vitamin A (such as carrots) can affect fat storage. Studies have shown that obese people have a low level of vitamin A in the tissue, which can disable the optimal functioning of the cells. Fruits such as mandarins and apples are low in calories and provide the fibers that satiate, and improve digestion. Apart from being a source of protein and fiber, almonds contain monosaccharides of fatty acids which help the body in burning fat and avoiding hunger.

smoothie-carrot

Ingredients for 1 smoothie processed in a blender.

  • 1 medium carrot, peeled and sliced,
  • 2 mandarins, peeled,
  • 1/4 medium apple, sliced,
  • 12 almonds,
  • 1 tablespoon of lemon juice,
  • 1/4 teaspoon ground bean pepper,
  • 4 cups of water,
  • 4 cubes of ice.

 

 

 

 

 

 

 

 

 

 

 

 

How Much Omega 3 Should You Take Every Day?

Omega 3 fatty acids are very healthy. The best way to get them in is to eat oily fish at least twice a week. If you do not eat fatty fish often, you can consider a supplement. However, it is important to ensure that your supplement contains enough EPA and DHA. EPA and DHA are the most useful types of omega 3; you can find them in oily fish and algae. This article provides an overview of how much omega 3 (EPA and DHA together) you need for optimal health.

Official Guideline For Dose

There is no set standard guideline for the amount of omega 3 required per day. Several conventional health organizations give their own expert opinion on this, but these opinions differ considerably. In general, these organizations recommend a minimum of 250-500 mg (combination of EPA and DHA) as a daily dose for healthy adults. However, a larger amount is also often recommended for certain conditions.

In short: To date, no official recommended daily amount for omega 3 has been established. Most health organizations agree that 250-500 mg – from EPA and DHA together – is enough for adults to stay healthy.

Omega 3 For Specific Health Problems


The following conditions appear to respond well to supplementation with omega 3, in the mentioned doses:

  • Heart health
    In a study, 11,000 participants were followed who took a dose of EPA / DHA of 850 mg every day for 3.5 years. This reduced the number of heart attacks by 25% and sudden death by 45%. Numerous organizations, including the AHA (American Heart Foundation), advise patients with cardiovascular disease to take 1000 mg per day. The advice for patients with high triglyceride levels is to swallow daily 2000-4000 mg of an EPA / DHA combination. However, several large review studies have failed to find beneficial effects of omega 3 fats on heart disease.

 

  • Depression and anxiety
    Studies show that high doses of omega 3 (200- 2200 mg per day) can reduce symptoms of depression and anxiety. When it comes to mood disorders and mental disorders, a supplement with a high dose of EPA / DHA can be optimal.

 

  • Cancer
    A high intake of fish and omega-3 fatty acids is associated with a reduced risk of breast, prostate and colon cancer. However, an optimal dose to reduce the risk of cancer has not been established.

 

Other Problems


Omega-3 fatty acids can also help with all kinds of other health problems. Effective dosages depend on many factors.

In short: Omega 3 fatty acids can help with numerous health problems. The effective dose varies from 200 – 4000 mg.

Omega 3 For Children And Pregnant Women


Research shows that omega 3, especially DHA, is crucial before, during and after pregnancy. Nearly all official bodies recommend adhering to the guidelines for adults and adding another 200 mg DHA for women during the pregnancy and breastfeeding period. Several international and national organizations have published guidelines for babies and children at doses of 50-100 mg per day of the combination EPA and DHA.

In short: Pregnant and lactating mothers are advised to take another 200 mg extra. The recommended amount for babies and children is 50-100 mg EPA / DHA per day.

Omega 6 Intake Can Influence Omega 3 Requirement


The typical Western diet contains about 10 times more omega 6 than omega 3 fatty acids. Those omega-6 fatty acids mainly come from refined vegetable oils that are added to processed food. Many experts believe that this ratio should be closer to 2: 1 (omega6: omega 3) for optimal health. Omega 3 and omega 6 compete for the same enzymes that are needed to convert the fatty acids into their active form. That is why your omega 3 requirements can depend on your omega 6 intakes. If you get a lot of omega 6, the amount of omega 3 you need can be even greater.

In short: the human body functions best with a balanced amount of omega 6 compared to omega 3. The more omega 6 you get, the greater the need for omega 3.

Too Much Omega 3 Can Be Harmful


The FDA (U.S. Food and Drug Administration) claims that the use of omega 3 from supplements is safe if the dose remains below 2000 mg per day. On the other hand, the EFSA (the European counterpart of the FDA) has stated that up to 5000 mg per day is safe from supplements. These warnings have been issued for various reasons. One is that omega 3 can have a blood-thinning effect or lead to excessive bleeding. Therefore, many organizations recommend that people undergoing surgery should stop taking omega-3 supplements from a week or two before surgery. The second reason has to do with vitamin A. This vitamin can be toxic in large quantities and some omega 3 supplements (such as cod liver oil) contain a lot. And finally, it has never been found that intake of more than 5000 mg omega 3 would have any added value. So do not take that risk.

In short: It seems safe to get between 3000-5000 mg omega 3 per day, although such a large intake is probably not necessary for most people.

A Dosage Of Omega 3 Supplements


It is important to read the label of your omega 3 supplements to find out how much EPA and DHA actually contains it. The quantity varies and the labels can be confusing. For example, a supplement states that there is 1000 mg of fish oil in it, while in reality there is much less. Depending on the levels of EPA and DHA in the dose, you may need up to 8 capsules to reach the recommended daily allowance. I take 1 to 2 capsules of algae oil daily. I am unfortunately not allowed to give direct tips from the legislator.

In short: It is important to check how much EPA and DHA is in a supplement, not just how much fish oil it contains. That helps to ensure that you get enough EPA and DHA.

Other Sources

My preference is always for real unprocessed food. Vegetable sources of omega 3 include walnuts, flaxseed, algae, hemp seed, and chia seed. Vegetable omega 3 is difficult to activate by the body. That is why the animal variant is superior. Rich animal sources of omega 3 are salmon, mackerel, herring, and the products of grass-fed animals. The fish do not make EPA and DHA themselves, but they get it directly from algae. Hence my preference for algae oil.

Just Think About It


Always follow the instructions on the label of the supplement. But remember that different people also have a different need for omega 3. Some people may need more than others. Aim for a minimum of 250 mg and a maximum of 3000 mg of the combination of EPA and DHA per day, unless otherwise indicated by a doctor or therapist. Also be aware that a lot of fish oil supplements are oxidized and of poor quality. For me again a reason to choose a good quality algae oil.

 

5 Foods That Stimulate Healthy Cholesterol

Cholesterol is a fatty substance that occurs naturally in our body. The body needs a small amount of cholesterol, but elevated blood cholesterol is absolutely not desirable because it increases the risk of cardiovascular disease. There are in principle 2 types of cholesterol, namely LDL and HDL …

 

 

Nutrients

Approximately 50 nutrients are known that are required for many bodily functions, such as building and repairing the body and energy supply.

The nutritional value of foods, dishes, and meals depends on the type, the quantity and the mutual ratio of the nutrients. Nutrients are chemically detectable constituents of food. Most nutrients cannot or not sufficiently be produced by the body. These nutrients are indispensable for the body and are called ‘essential nutrients’. Deficiencies in essential nutrients lead to the development of deficient diseases. A deficiency or deficiency disease is a disease that results from a deficiency of a nutrient. Some nutrients can be built up by processes in the body itself. The nutrients that the body can build itself are called ‘non-essential nutrients’.

 

Amino Acids And Weight Loss – All Facts At A Glance

There is a clear link between amino acids and weight loss. More and more research is being done into the effect of specific amino acids on your weight and weight loss. In addition, more and more dietary supplements and pills with amino acids appear on the market. However, it is not unlikely that you actually have no idea what amino acids are, let alone how they affect weight loss. Therefore, here is more information about amino acids, weight loss and slimming tablets with amino acids

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What Are Amino Acids?

Amino acids are building materials that your body needs for all kinds of processes. For example, amino acids play a role in muscle building, muscle maintenance, metabolism, and fat burning. There are a lot of different amino acids. A distinction is made between amino acids that your body can make (= non-essential amino acids) and amino acids that your body can not make (= essential amino acids). Essential amino acids deserve special attention because these are amino acids that are indispensable for the body on the one hand but can not be created “automatically” on the other hand. Your body should, therefore, get these amino acids in the form of food, supplements, powders and/or pills.

The Amino Acids That Play A Role In Weight Loss

Since in this article we specifically focus on the role amino acids play in weight loss, you will find below a list of the most important amino acids in this area:

  • Carnitine
  • Tryptophan
  • Tyrosine
  • Phenylalanine

The above amino acids activate certain physical processes that affect your weight and thus lose weight. For example, these amino acids (or substances produced by these amino acids) regulate your hunger, your sense of satisfaction and your need for food. For example, the amino acid phenylalanine helps your body to stay at your ideal weight, while carnitine stimulates your metabolism and thus prevents the storage of energy in the form of fat. These are just a few examples, so it is safe to say that all these amino acids have an enormous influence on weight loss and your body weight. It is therefore not surprising that losing weight with amino acids is becoming increasingly popular.

How You Can Lose Weight With Amino Acids

If you want to lose weight with amino acids, you need to consume the right amino acids in the right quantities. You have a number of possibilities to get (more) amino acids in. The most obvious option is eating food with amino acids. If you want to tackle it more rigorously, you can take supplements with amino acids. Finally, you can go to a specialist in the field of amino acids to get specific advice on the amino acid loss.

Nutrition With Amino Acids

The easiest way to stimulate weight loss with amino acids is to eat the right amino acids. Especially animal and vegetable proteins are rich in amino acids. Consider for example meat, fish, nuts, seeds, tofu, beans, and dairy products (milk, cheese, yogurt, cottage cheese, etc.).

Supplements, Pills, And Powders With Amino Acids

To get more of the specific amino acids that play a role in weight loss, it is possible to take supplements with these amino acids. There are plenty of diet shakes, powders, pills and capsules with amino acids on the market. In this case, pay attention to the exact amino acids that the product contains, as well as the quantity of the amino acid in question. Furthermore, keep in mind that weight loss with the help of amino acid will only be effective if you combine it with the right diet and sufficient physical activity. Amino acids are therefore not a panacea causing the fat to disappear spontaneously from your hips.

Experience With Amino Acid And Weight Loss?

I am very curious if there are people who already have experience with weight loss through the use of amino acids. How did you handle it exactly, what supplements did you use and what was the result? All tips and experiences are welcome. If you have questions about losing weight with amino acids, please leave a comment below!

 

How Apple Vinegar Can Help You During Weight Loss

Vinegar has been used for centuries. Not only in food or to clean with, but also to solve various medical problems.

After reading this article you will know everything about how apple vinegar can help you burn fat, how you can apply it in your daily life and which benefits it offers.

What Is Apple Vinegar?

Apple cider vinegar is a natural remedy that occurs when a fermentation process takes place in the juice of apples. The French name for vinegar is ‘vinaigre’, which can be translated into ‘sour wine’. This already says a lot about the origin of vinegar.

In order to make apple cider vinegar, the apple juice must ferment, causing the sugars to be converted into alcohol. Wine is created in this way. Later, air is left with the wine, which converts the alcohol into acid and gives apple cider vinegar.

The History Of Apple Vinegar

Centuries ago vinegar was discovered by accident. Grape juice had been left standing too long, turned into wine and then into vinegar. It was already discovered at the time that vinegar is a versatile tool that can be made not only from grapes but also from apples.

Since then apple cider vinegar has been used to conserve food, after which it also served as a cleaning agent. Later it was discovered that apple vinegar can even be used for medical purposes. As a result, it was used, among other things, in the treatment of croup, wounds, irritations caused by poison ivy, toothache, mushroom poisoning, and diabetes.

Even Hippocrates, founder of medicine, prescribed vinegar as a medicine.

Cloudy Or Clear Apple Vinegar

Most active ingredients are in unfiltered apple vinegar. The turbid substance contains vitamins, minerals, enzymes and amino acids. Unfortunately, almost all types of vinegar are filtered and processed, because many people prefer to buy a clear substance.

If you want vinegar of the best quality, then you should look for turbid, unprocessed apple cider vinegar. Although apple vinegar is for sale in most large supermarkets, you can better visit the nature store. Here you have the most chance to find the unprocessed, organic variant of apple vinegar.

The Health Benefits Of Apple Vinegar

Apple cider vinegar offers a wide range of benefits:

1. Helps To Lose Weight

After taking apple cider vinegar you are saturated more quickly and you have less appetite for food, so you will get fewer calories. A recent study shows that the daily use of apple cider vinegar can lead to weight loss, reduction of the waist circumference and reduction of fat around the abdominal area. After 12 weeks, the test subjects who received 15 ml of apple vinegar every day lost 1.2 kilograms of weight on average, while those who received 30 ml daily were on average 1.7 kilograms.

Note: Apple cider vinegar is not a panacea against obesity, but a tool to lose weight faster. Combine apple vinegar with healthy food for the best result.

2. Stabilizes Blood Sugar Levels

Various studies show that apple vinegar stabilizes blood sugar levels, which is beneficial for people with diabetes. The blood sugar level of test persons who ate 50 grams of white bread after the intake of apple vinegar decreased by 31.4% compared to the test subjects who did not get apple vinegar.

apple cider vinegar and apples

3. Combats Bacteria

Research has shown that apple vinegar can counter the growth of bacteria, such as E. coli. This explains why it has been used for years as a natural means of cleaning and preserving food.

However, the bactericidal effect also affects our body. Apple vinegar is therefore used as a remedy against foul odors caused by bacteria, such as stinky feet, bad breath, and sweat air. In addition, apple cider vinegar can also be effective in acne, a sore throat and blocked jaw cavities.

4. Promotes Heart Health

Apple cider vinegar can reduce various risk factors for heart health. A study on rats from 2006, for example, shows that apple vinegar can lower cholesterol levels.

Another study shows that the acid in apple vinegar has a blood pressure lowering effect. Since high blood pressure is a risk factor for heart disease, apple vinegar can contribute to the prevention of heart disease.

Because these studies have been carried out mainly on animals, more evidence is needed to prove that apple vinegar actually promotes the health of the heart.

5. Can Reduce The Risk Of Cancer

Hard evidence is not there yet, but there is a possibility that apple vinegar can reduce the risk of cancer. Studies performed on isolated cells and rats have shown that tumors and cancer cells can be killed or reduced with vinegar.

6. Relieves Stomach And Intestinal Problems

Apple cider vinegar can solve problems with the stomach or intestines in various ways. It appears that the antibacterial action of the acetic acid has an effect on gastrointestinal complaints when they are caused by bacteria (such as diarrhea or abdominal pain). In addition, the pectin in apple vinegar can reduce intestinal cramps. Also, heartburn can be remedied by the intake of a tablespoon of apple vinegar.

Constipation can also be prevented by apple vinegar. If you drink a glass of hot water or tea with a tablespoon of apple vinegar (and possibly a teaspoon of honey) before the meal, you could prevent blockages.

7. Helps With Fatigue

After exercise or stress, lactic acid accumulates in the body, which can lead to fatigue. The amino acids in apple vinegar work as a kind of antidote, so that less lactic acid will accumulate.

By adding one or two tablespoons of apple vinegar to a large glass of water (perhaps with some honey for a less strong taste), you have a natural energy drink for sports.

Apple cider vinegar also helps you with:

  • Rose
  • Warts
  • Bruising
  • Whiter teeth
  • A burnt skin
  • Dry hair
  • Hay fever
  • Eczema
  • Varicose veins
  • muscle strain
  • Cramp
  • Fungal infections
  • An allergic reaction (by poison ivy or an insect or jellyfish bite)

How To Use

If you want to use apple cider vinegar in your daily life, you can buy the best unprocessed, cloudy apple vinegar. This achieves the most positive results.

There are several creative ways to incorporate apple cider vinegar into your diet, such as:

  • A salad with an apple vinegar dressing (perhaps in combination with extra virgin olive oil, garlic or mustard).
  • Marinate meat or fish with apple vinegar ( honey can be added for a softer taste).
  • Mix one tablespoon of apple vinegar and two teaspoons of honey with a glass of water.

Note: apple vinegar is acidic, so excessive use can cause unpleasant side effects. Therefore, do not use more than two tablespoons of vinegar per day.

The use of apple vinegar against an irritated skin can be done in the following ways:

  1. Drop some diluted apple cider vinegar on a cotton ball and pat your skin with it to remedy minor skin irritations.
  2. Add a splash of apple cider vinegar to your bath water (especially effective with burnt skin).
  3. Wash your hair with diluted apple cider vinegar and leave it for an hour to get rid of dandruff or an irritated scalp.

Tips And a Warning

In this article, you have read that apple vinegar is a natural remedy that can produce various health benefits, such as a reduced risk of heart disease, a more stable blood sugar level, more energy, and fewer gastrointestinal complaints.

To get the most effect from the use of apple cider vinegar, keep the following tips in mind:

Choose Turbid Apple Vinegar

  • It contains the most active substances, such as vitamins, minerals, enzymes, and amino acids
  • It is unprocessed and organic, so it contains no added sugars or other unnecessary additives
  • It is a natural means that can often be found in health food stores

Take a Maximum Of One Or Two Tablespoons Of Apple Cider Vinegar Per Day

  • This amount offers you enough healthy substances to experience the mentioned health benefits
  • This daily intake lowers appetite

Warning: apple vinegar is not a panacea to lose weight. Healthy weight loss is done by combining apple vinegar with a healthy diet.

 

 

 

What Are Good Running Shoes And What Should You Pay Attention To When Buying?

Because of the overwhelming supply of running shoes, choosing a suitable shoe is not an easy task and it is difficult to make a responsible choice. Does the consumer make it so difficult for himself or does the manufacturer of the shoes make it unnecessarily difficult with the story behind the footwear? Gradually I discuss what you should look out for when buying running shoes in order to make an informed decision.

Points Of Attention For The Purchase

The running shoe market is still moving, and the scientific approach to running shoes has resulted in their observation in recent years in various ways. If you are satisfied with your shoes, stay with that type. It is sometimes difficult for manufacturers to constantly release new models and remove your trusty footwear from the market. If that is the case, find a shoe that has as much as possible the characteristics of the shoe you are satisfied with. Other points of interest are:

  • Do not buy running shoes until the end of the afternoon. Your feet are then slightly more set up. This will prevent you from buying too tight shoes.
  • Assess your shoes standing and not sitting. When you are standing, your foot will slide slightly forward. There should always be 5 to 7 millimeters of space between the longest toe and the front of the shoe.
  • Choose a shoe that encloses your foot well, but be careful not to buy a too tight shoe.
  • Wear sports socks.
  • Always use both sports shoes.
  • If there is too little space in the store to test, go outside and try them out.
  • Try out multiple running shoes so that you can compare well.
  • The size of ready-to-wear shoes often does not match running shoes.
  • You should not feel an overpressure or irritation at the instep.
  • Female runners with overweight or a broad foot can better choose a male model. Footwear for women is usually narrower.

False Claims By The Manufacturer

Today, about two-thirds of all runners experience one or more injuries. Manufacturers have been claiming for years that the latest collection of running shoes reduce the risk of injuries and improve walking performance. Too often, as a consumer, we are too good believers. The shoe manufacturers want to suggest that their running shoe prevents injuries and improves performance, but research shows a completely different picture. This information is not new to the manufacturers. They have known for a long time that running shoes can not reduce the risk of injuries.

You can safely say that they have misled runners for years with their health claims and they have made it clear to runners that in the area of injury prevention good running shoes should not be missed and you should not cut back on that. In fact, this is a bad thing because they offer you false security in a sense. You are going to trust the shoe too much so that your attention is weakening for more important things such as a thorough training structure and good walking technique, with the possible consequence that the chance of injuries increases.

Although the lie is still expanding, the truth is quickly revealed. The manufacturers are now also aware that these facts have reached the general public and that they have to come up with a new story in order not to put their credibility further to the test. Athletic shoe manufacturers are nowadays increasingly seeking a rapprochement with science. A trend that has arisen from this is the introduction of minimalistic running shoes, with which the barefoot running is imitated.

The More Expensive, The Better?

Expensive shoes are not always better than cheap ones, but a well-known and solid brand often gives more certainty about the quality than an unknown brand. They may guarantee a longer life, but on the other hand, it has never been proven that with more expensive shoes you have less chance of injuries than with a cheaper variant. It also does not contribute to better sports performance. It has even been shown that with a more expensive shoe you are even more likely to have an injury than with a cheaper running shoe.

An explanation for this is that a cheaper running shoe usually moves the foot in a more natural way. This is in contrast to a more expensive shoe with heel reinforcement and a thick sole for cushioning. The reinforcements that you often find in the more expensive segment prevent the foot from settling in a natural way. This increases the risk of injuries.

Should we then no longer buy running shoes at all, or is that an overrated idea? While running over lawns may not, but most runners run on paved surfaces and it is recommended to protect your feet not to hurt you, for example, stones. It is therefore not surprising that walking on minimalist shoes is gaining in popularity. The shoes used in this form of running have an ‘artificial foot sole’ that protects the sole of the foot and allows the foot and ankle to move freely.

A Loop Analysis In A Running Shop

Many specialized running shops offer loop analyzes on a treadmill. This is remarkable as the majority of runners have never run on a treadmill. Perhaps the use of space at many stores plays a role in this, but you can question the reliability of the loop analysis. The more so because a treadmill provokes a different walking pattern with many runners than what you are used to in the open air.

In addition, most walking analyzes only analyze the position of the feet and ankles in various phases of the walking pattern, and on this basis, a sports shoe is recommended. Often there is no higher than the ankles. Unfortunately, they ignore the fact that running is a total movement involving almost every part of the body. This short-sightedness is a risk because correcting your foot and ankle in your shoe without knowing what actually causes the abnormality may be counterproductive.

Running errors affect the foot flow. With good analysis, for example, you also look at your arm movements and the position of your torso and are not limited to the handling and position of the feet. It is better to work on your walking technique than to look for yourself in passive support such as support soles and anti-pronation shoes.

Imagine that after the purchase you will refine your walking technique? You will probably be able to correct yourself by a better running technique, which makes a corrective running shoe (for example an anti-pronation shoe) unnecessary. If you do not switch to a neutral running shoe then the danger is that you are overcorrected by the corrective running shoe and the chance of injuries increases.

Do Runners Who Overpronerate Need A Correction?

People sometimes forget that showing off is a natural mechanism. You only talk about overpronation (the excessive sinking of the ankle/foot) when you exaggerate. Research has shown that overpronation during running is not a serious threat to our lower limbs, while extreme overpronation is. However, studies show that it is unlikely that a corrective running shoe will reduce the risk of injury. The chance of an injury is just as great as with a neutral running shoe.

Many employees of running shops are, in my opinion, insufficiently trained to distinguish the pronouncing of the (extreme) overpronation. After all, they are usually not a walking trainer or have no medical background. As a result, it is very likely that there are unnecessarily many runners running around with anti-pronation shoes.

These corrective running shoes give extra support to the inside of the foot and the ankle to prevent overpronation. The disadvantage of this running shoe is that it can never determine where the support is needed in the foot. They go out of the factory thousands of times, but find thousands of athletes with exactly the same foot. Running shoes are still mass products and are unable to offer a solution for every individual running problem. Depending on the foot deviation, a custom made sports sole is an alternative to an anti-pronation shoe. Never use them both!

The Usefulness Of Shock Absorption In Running Shoes

During running, the joints, bones, and muscles get a lot to endure. The idea was always that proper cushioning would relieve the joints under the foot, but there is no evidence for this. If the body does not have too much cushioning between the sole of the foot and the ground, the body feels better about what strength is required and can anticipate this better. The feedback to the body improves and that helps you to process the acting forces better.

A runner with shock-absorbing running shoes experiences even more pressure on those joints than a barefoot runner. Because although running shoes with their raised heel and arch support easily manage to protect the bones and joints of the foot, they do not do the same with the joints higher on the leg. What they know to attenuate forces at the bottom, rise higher.

Conclusion

The importance of running shoes is very exaggerated. A shoe salesman cannot guarantee that you will continue running with a certain shoe. Injuries are more often the result of too fast a training build-up and previous injuries than wrong shoes. A shoe is not a panacea and has the primary task of protecting your feet.

Look for the solution to physical discomfort not directly in the purchase of new running shoes. Put your energy mainly in improving your walking technique and let yourself be examined by a (sports) physiotherapist.

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