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In one of the earlier posts, I talked about creating a running plan. Before we create the running plan, lets understand what part rest plays in the plan and how to go about taking rest days. This article/post will help you with answers to the questions that are commonly heard from runners especially beginners as well from experienced runners.
Why rest days ?
To feel better and stronger during run days after rest day.
To reduce the stress hormone which can cause fatigue, depression or sleep related problems
To give the time to the body to repair itself. This is the time when muscles get stronger.
To reduce your burn-out feeling.
To avoid getting bored of running.
When to take rest days?
For Beginners, a combination of 4 -5 running days plus 2 -3 non running days can work fine. Other approach is to run every alternate day and rest alternate days.
For Experienced runners, weekly mileage of more than 30-40km per week definitely triggers a rest day, it can be before a long run or after a long run.
Best way to take rest days is to plan them so that your consistent approach to running is maintained.
Most importantly, start listening to your body and learn to distinguish between pain and discomfort.
It depends upon how you schedule running and non running days. if your fear that rest days will break your running habit then I can suggest you to take up 30 min casual walking on rest days or some form of non-exercise related activity like gardening, playing out with your kids in ground or take your dog for a walk.
How to avoid guilt of rest days? or What to do on rest days?
Treat rest day as a part of workout
Plan to do some kind of muscle strengthening
Plan to do yoga or cycling or swimming
Let’s see Expert views on Rest days
before your mind tells you to stop reading further and take rest!!
The most important workout in any running program is rest. Rest days are as important as training days. They give your muscles time to recover so you can run hard again. Actually, your muscles will build in strength as you rest. Without recovery days, you will not improve. pic.twitter.com/YxtStnVxGJ
I hope that you are now aware of rest days and make them part of your training.
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Finance : PMS investment size raised to 50 lacs (Sebi)
Nutrition : Who’s craving Sugar : You or your gut bacteria (Livingwell)
Health : Best Drinks to stay hydrated and fuel muscles (MJ)
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We would like to introduce an expert Dr. Pallavi Aga as a guest blogger today for Alpha Affairs . This is her first blog on our website and she chose one of the better days to say something about Men.
Today is International Men’s Day 2019
Men’s health in India is a topic of great concern especially during andropause which usually occurs due to declining levels of male hormone testosterone with aging leading to Andropause Symptoms like
Fatigue Weakness
Depression
Loss of libido
Pre-diabetes
Fatty changes in liver
Belly fat
Poor cardiac health.
Nutritional therapy is the key :
1. Diet low in carbohydrates with inclusion of complex carbohydrates
2. Good quality fats like ghee and Virgin coconut oil
3. Protein has to be included in the range of at least 1 gm / kg body weight.
4. Sugar and refined carbohydrates have to be avoided .
5. Micro-nutrient and vitamin deficiency especially Vitamin D and Magnesium. Both these conditions can be seen even in men who regularly go to the gym and also workout.
This is because they end up overcompensating their workouts with poor quality food.
Nutrition along with aerobic exercise and weight training will improve not only cardiac and liver help but it will also reverse the process of aging.
Brief Introduction of Dr Pallavi Aga
Dr. Pallavi Aga is a renowned name in the field of preventive health. She is nutrition and lifestyle consultant especially dealing with low carb and Keto diet as well as sports Nutrition and Nutrition in cancer. She is the founder of Mind & Body Wellness Clinic situated in Sector 15 A Noida.
As a nutritionist, she believes in reclaiming health by using ‘Food As Medicine’. She also has clinical experience for over 20 years.
She is a marathon runner, a speaker and is the recipient of many awards
The Best Nutritionist Award 2018 at the 14th Annual International Hospitality India and Travel Award.
51 most influential women in Delhi NCR awarded by the Brij Bhoomi foundation .
Face of the Year award in the field of health and wellness : Mahila Prashikshan Sansthan
She’s been featured in Diet Doctor and is certified by Tim Noakes foundation of Foodmed.net . She’s on the panel of multiple companies like Dlife.in and Supplecent .
You can reach out to her through www.doctorpallavi.com or through various social media platforms like
Buy all the toys and the best of everything! Live life to the fullest! BUT, do it with money from your passive income, NOT money from your paycheck. #richdad
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Environment : Ola, Microsoft to collect air quality data in Delhi (Hindu Business line)
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This is first in series of posts where you can find the SWOT of a listed company along with factors to watch out for in coming quarters.
SWOT means
S – Strength of a company
W- Weakness of a company
O- Opportunities available for a company
T – Threats for a company
Disclaimer – Analysis is NOT a BUY/SELL/HOLD Recommendation. It can be used for educational purposes. There can be lot of things which have been missed in analysis either due to lack of information or oversight etc.. Do your own diligence & contact your expert financial adviser before making any investment decision.
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Just to remind you in case you forgot, previous article has a question (kinda, open book question) on whether you are entering the stock market as Investor or Trader?
Investor or Trader
Close your eyes and say loudly what you have chosen.
What did you hear? An Investor? Or Trader? Still confused?
I appreciate if you are almost cursing me. To me that means you are thinking!! I really want you to revisit the feeling again at closure of article and I hope wisdom dawns on you by that time 😊
You have been told/heard from so many known/unknowns that making money in stock market is simple (even government thinks so, hence long-term taxation introduced sometime back). And here is someone coercing you to choose a domain out of the two. Why?
Because unfortunately, the bigger world out there is different and looks something like this
Who’s S?
S believes in easy things & easy money. S need tips from people, from TV, from friends, from everywhere. Basically, most of us are S. We are in constant lookout for some hints/tips where money can be made. Any relevant names for S? Correct, S is a speculator. Period.
Now you know why one after another Ponzi scheme work and fool people. Its nothing but the lure of easy money.
Speculators are so much big in numbers that one can safely assume that they will be omnipresent. Below I try to show you the approximate pie area occupied by Speculators as compared to Investors & Traders
Don’t tell me World is not fair!!
Approximate %age of Speculators, Investors and Traders in Market
I can envisage a shocking realization for most of you.
Does above realization reduce our chances of making money or
does it make it riskier?
No, in fact this many numbers of Speculators will make stock marketsinefficient meaning Investors & Traders with right systems in place can make use of stupidity of large number of people to make money.
You see at times unfair world is advantageous!!
One can safely assume the swapped positions for speculators & investors/traders in above pie chart in terms of probability of making money. Let’s try to see the point rather than estimating accurate probability.
Approximate probability of money Investors, Traders or Speculators make
So, what you and I can do
1st step is to realize that there exists a big speculator in us and we will NOT FEED him.
Remember for once and all, Speculating and gaining money from market is as good as playing in Casino and hitting a Jackpot. Yes, people get lucky in casino and so are people in stock market by speculating. But unfortunately, how many will remain rich, that’s a question to answer before proceeding further.
The house wins in casino and investor, traders , brokerage houses wins in stock market. Only Once in a while speculator wins in casino and stock market.
One can still argue that probability of making money with speculation is not zero and we need only one stock to click despite many bets being failure. I don’t deny that tiniest possibility but do stick a note on your ego/laptop/mobile
Speculation will destroy my wealth unless I’m super lucky
By speculating not only you can lose your money but might also put your survivalat risk. I just don’t want to talk about the hit on your confidence levels in other fields as well as a side effect. I hope I have made my point clear and that is
Don’t tread the path of speculation
Wait!! You still did not the got the answer whether you choose the right domain!!
You can choose to be an investor or as a trader. Nothing wrong or right about it. Both are separate ways of making money and requires different skill set.
Investing requires you to understand the industry, company, its
balance sheets, quality of management and a bit more.
On the other hand, trading requires you to be converse of the technical tools and a better control over your emotions apart from many other things.
In both cases, you need to do your homework well before putting your hard-earned money. Rewards are worth of effort being put and so are the risks on downside.
You must make sure that right systems are in place to reach
the data point you need to make decisions.
Let’s begin with (newly) dawned wisdom and start rewarding ourselves.
What are the further steps? Let’s seek answers in next article
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Stocks : Vodafone-IDEA : ~51000 cr loss in a quarter (ET)
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Never get confused about the facts that it is most certainly possible for a firm to make :
Huge profit but still don’t have money.
Huge losses but still have lot of money
Then what one should look for
A firm making huge profit and have lots of money could be one of the starting point
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Before you jump and say That’s what I want to do (from everything) — I literally do not mean that!! OR It’s not for me, I’m in my 40s, 50s blah blah blah — It’s an activity which span ages!! OR I don’t have treadmill — also as per you, lots of people don’t have brains — People still survive and thrive!!
This write-up is towards helping you to start a fitness sport or a routine which you will enjoy for a long time in your life like millions do. Running is a simple fitness activity which span ages, requires no equipment, relatively inexpensive and can be done almost anywhere.
One only needs –
A Good Pair of Running Shoes & Socks A Dry-Fit Tee & Running shorts. And a Road/Trail/Track to run, that’s it. Nothing More, Nothing Less (To Start Running) (We’ll come to know with experience what else needed)
In case you are too spiced up by now, do add “Willingness to start and succeed”
Lets understand some of the Benefits
of Running before you ask why should I run if its not easy.
Benefits of Running 1.Running is simple. Just get out of the door and you are on the RUN, literally. 2.Calories Burn off: Running is one of the most efficient ways for burning calories and helps to increase body’s metabolic rate. Do note running can not outrun your diet. 3.Physical Health: Running helps to raise the good cholesterol levels in body. Improve lung capacity, Improvement in your cardiovascular system and boost of immune system will help you to lead a healthy life. 4.Mental Health: Running increases your mental toughness, helps to increase your focus and concentration throughout the day. 5.Weight loss: Running can be used smartly to lose weight or get in shape. 6.Stress Buster: Running helps to reduce stress, relieve anxiety, boost your mood and increases your confidence & self esteem levels 7.Me time : You will get time with yourself. A must have in a life which itself running so fast ironically 8.You learn to live in Present. Especially when you run long distance, you just focus on the moment. Thoughts will come and go and over a number of runs, you will be in a meditative state and as a habit you will start to live in present. 9.Runner’s high: Something amazing happens when you run. You release endorphins, good hormones and you will achieve a runner’s high.
Am I missing so Much?
As I’m writing this, I’m feeling a rush of adrenaline, want to get out and RUN but before you share the same feelings and actually going out for a run, Please WAIT and understand some basics, most importantly if you have never run in your life
Hey, you told me its simple (Benefit number 1), now you are telling me to wait? Insane or what? Not only I told you its simple, I also brought Mark into this blog who told a bit more “..its not easy” and I hate this statement as much as you will in coming time
Love Hate Relationship for years to remember
I want you to be fully with me in next few minutes as I want
you to enjoy running through lifetime and not curse yourself or running or for
that matter me as well.
‘You have to start where you are, not where you think you should be”
Don’t visualize Usain Bolt or Milkha Singh or PT Usha in yourself yet. Have their posters to motivate yourself if at all. We are what we are. Mostly a potato couch and probably wasted a year or so thinking I will run from tomorrow or this weekend or 1st of next month and so on. Are you still thinking and getting lost into daydreaming to start from New year just like every year. Get back and focus. That what running will teach you. Start as early as possible 🙂
Pre-Running readiness Get a go ahead from your doctor especially if you are on medication or not active for over a year or so. He may advice you with right precautions. Choose the type of running surface –Road, Trail, Track, Treadmill. Not an urgent task but will help you in next step Buy right kind of shoes/gear –Get Gait analysis done and understand your running style and combine it with running surface before finalizing a shoe. Also make sure the shoe fits comfortably Buy a Dry fit tee and shorts which will help you keep dry while running. Avoid cotton wear as much as you can
Running: First steps Properly warm up with a 5 min jog or walk and do dynamic stretching before actual run to remain injury free. Avoid static stretching. Employ Run/walk method — start with a Run/ walk ratio of 1:3 meaning 1 min run and 3 min walk and as you become comfortable, move to 1:2 ratio or 1:1 ration or to complete running. Running should be done at a conversational pace and not faster . Focus on time spent and not on distance or pace. Start with min 20 minutes of run/walk method and gradually increase to 40 mins preferably within a week/fortnight or when you’re comfortable. Don’t get upset if you missed a day in between. Plan to do it 5-7 days a week for run/walk method or alternate days for full run method Listen to your body and learn to differentiate between pain and discomfort. Do a proper cool down for 5 mins
Post Running essentials Have a proper nutrition (including both Macro and micro nutrients) in the day to recover well for next day run. Keep yourself hydrated with proper drinks
Remember the simple objectives
1. I will train for
injury free running.
2. I will follow
discipline in my running. (stick to your wall
or laptop or mobile screen)
To achieve these objectives, you must start preparing for a running plan which may sound silly at this stage.
Lets focus more in details in upcoming articles (Running :Beginner Guide II) and i hope this article has given you insights about running and motivates you as well
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Medicine : Blood test to identify breast cancer (BS)
Economy : RECP : India’s out : Good Or BAD (Downtoearth)
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Before I congratulate you on taking a plunge in stock market, I must ask you Are you ready to lose your invested money in one heap and start again and never breathe a word (not literally) about your loss? If you hear yourself saying NO, please understand you are still NOT Ready for stock markets If you heard YES, read further!!
Time is to congratulate yourself on the idea that you finally took a decision to venture into stock market. You have crossed a huge barrier which restricts millions of people to potentially earn more money.
Congratulations aside, Don’t just leave your job/studies by getting too excited about the idea of earning more money and jumping into stock market full time.
The idea of jumping full time into stock market has destroyed many people as compared to enriching few of them
Before you say b**ls**t, No, I’m not saying that you shouldn’t do it full time. Go through one full bull and bear cycle before considering it seriously. The full journey will give you insights which no Book, Blog or a person can. The journey is unique and you have to develop your own strategy to master the markets What i can do for you. I can help you through this journey when doubts creep in and you need a bit of hand-holding.
So whats the starting point? Get on-board and lets start the journey
By definition trader is the person who is engaged into buying or selling goods, currency or shares So who is investor then- By definition — a person that puts money into financial schemes, property, etc. with the expectation of achieving a profit. Its pretty confusing and it seems both terms are interchangeable.
Ok, Ok , have you said, its about shareholding duration. If a person buys or sells a share within a year, a month or a day, he is referred as trader. Investor is someone who keeps share for more than a year before he sells it. So its partially true but largely false.
Before you kill me, Lets come to the point and see from the viewpoint of stock markets. Broadly a person who is engaged in selling and buying shares based on technical data is called Trader while a person who is engaged in buying and selling shares based on fundamental data is called Investor.
Since technicals (moving average, candlestick etc) of a stock can change on daily, weekly and monthly basis and so on, hence the underlying assumption on which shares are bought remains valid for a shorter time period. Accordingly the person is engaged in buying and selling too frequently.
On the other hand, Fundamentals (earning, profit, cash flow etc) of a company change slowly over a period of time. A company can not become bad or good overnight or on weekly basis. e.g. it took Infosys 20 yrs to become overnight success story!!
Who’s best among Investor or Trader? Both are best in their field and there is nothing wrong if you choose yourself as a trader or investor. But for the sake of increasing the probability of success in stock market, choose your domain and stick to it for a considerable period of time to hone your skills and make money. Stock market is not a place for weak hearts anyway.
Closely look around among your peers, family, relatives, friends. There is a high probability that you are influenced by one of those saying that he’s milking the money in stock market and there is no better time for you to jump in. Did he tell you about losses he has made? NO? Pretty high chances he’s a trader. I can put my neck on line for same.
Everyone has made losses whether investor or trader. Stick it on your wall and curse this fact.
Should you try first trading or investing? Its up-to you, Who am I to tell you or for that matter anyone!! Its your money!!
Being an investor increases your chances of success in longer run. It’s a low risk and high reward game as compared to trading which is a very high risk, very high reward game. Trading involves overcoming your emotional behavior on real time basis and many of us fail at it (more on this in upcoming blogs) while investing gives you bit of time to take decisions rationally. No guarantee that you may pass 🙂
So ponder for a while to choose your domain first before jumping to a new article on stock market. Also Read : Investor or Trader or S
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Stocks : Yes Bank : Yes or no : Ravneet gill explains the NPA (Youtube)
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Do spread the word among your peers, family members or anyone who can benefit from this blog and asked them to subscribe. But be selfish and take care of yourself first by subscribing before they do.
Enjoy the day and your life. Don’t forget, we are alone in this grand universe and may not get a chance to live again.
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Do spread the word among your peers, family members or anyone who can benefit from this blog and asked them to subscribe. But be selfish and take care of yourself first by subscribing before they do.
Enjoy the day and your life. Don’t forget, we are alone in this grand universe and may not get a chance to live again.
In case you have any questions/ queries, please feel free to reach me through Contact Form
Do spread the word among your peers, family members or anyone who can benefit from this blog and asked them to subscribe. But be selfish and take care of yourself first by subscribing before they do.
Enjoy the day and your life. Don’t forget, we are alone in this grand universe and may not get a chance to live again.
Passionate about affairs on Finance, Running, Food, Nutrition, Entrepreneurship, Travel and this blog is an attempt to share similar topics with wide audience and at same time learn and grow and interact with them.
Regarding Markets – I am into Stock Market since 2006 and have/had my share of hits and misses. I still see lot of people fearful of markets and don’t know where to start, who to ask and hence miss a wonderful opportunity.
Regarding Physical Activity — My first brush with Running started in 2013 after a colleague of mine coerced me into 10k. That and few 10K events fueled a challenge to conquer it and hence the passion for running started into 2016 actively.
I have successfully completed 2 official full marathons (42.196km), few half marathons (21.097km) and close to fifty 10Km challenges.
This blog is kind of sharing my experience and building a base for such people. Lot of things that I read are also shared through this blog to help people
Speculation will destroy my wealth unless I’m super lucky
‘You have to start where you are, not where you think you should be”
The idea of jumping full time into stock market has destroyed many people as compared to enriching few of them
ALPHA AFFAIRS 