RSS
 

Posts Tagged ‘Fitness’

Six Cross Country Racing Tactics

24 Jul

Cross country running is an exciting sport, one that provides plenty of opportunity to use various tactics when racing. Because every course is different, with its own valleys and hills and changing terrain, every racer has to take into consideration many different elements at the beginning of every race. Here are six examples of effective tactics for racing in cross country:

Cover the entire course before the race. Ideally, every racer should go through the entire course the day before the race. This avoids the problem of overexertion during the warm-up before the race. Each course is unique – it has its own opportunities in its own dangers to learn about.

Race in the right shoes. Before the race, examine the course and decide whether you need running spikes or racing flats. If the course is slippery or muddy, the right pair of cross country running spikes can give you a tactical advantage over the other racers.

Get into a good starting position. The race course may be wide enough to maneuver for position at the beginning of a race. But it can soon narrow into a series of twisting trails, where you can easily get boxed into a bad position. You should run the first 400 m of the race fast enough to place yourself into a good starting position, but not fast enough to build up oxygen debt.

Take advantage of every opportunity. Always be alert for mistakes and signs of weakness from the other racers. At the top of the hill, some runners might slow down, or they might ease up when running around a curve. Be on the lookout for every opportunity to make a quick and effective move.

Surge when out of sight. It can be very unnerving tune upon resume from unnerving for an opponent to turn the corner, only to discover that you have advanced your position with the sudden surge. Use the element of surprise to your advantage when you’re out of sight from the other runners.

Race against other runners, not the clock. A road or track race is different from a cross country race, where the conditions on the course are constantly changing. Trying to run an even race pace may leave you at a disadvantage, or even be impossible under the ever-changing conditions.

 
No Comments

Posted in Health News

 

You do not have to have a fit club to maintain maximum physical fitness

19 Jun

Several people believe that in order to truly obtain physical conditioning, you should belong to a gymnasium. This belief is frequently developed due to the fact of the array of apparatus a gymnasium has to offer you. Surely those machines are needed so that you can obtain maximum conditioning and surely one cannot obtain the same level of physical well being without the use of these machines, proper? Read the rest of this entry »

 
No Comments

Posted in Health News

 

Healing Hemorrhoids – How To Discharge Hemorrhoids

18 Jun

Hemorrhoid or piles is noticed in virtually 50-75% USA citizens. Over the top pressure on the walls of the rectum leads to enlarged hemorrhoidal blood vessels and weakened muscles that support these vessels. Because of the weakened muscles, when these vessels lining the anus lose their support, they form sac like bumps. Read the rest of this entry »

 
No Comments

Posted in Health News

 

A Haemorrhoid Remedy

17 Jun

Piles, or hemorrhoids, are when veins get distended in the tissue around one’s anus, causing often unpleasant bumps in the skin. This condition can be very shaming to the folks that suffer with it. This is why an effective–and subtle–piles cure is necessary. Read the rest of this entry »

 
No Comments

Posted in Health News

 

Insanity Workout – A confident way of cutting down on your shape

15 Jun

It really is seriously heartening to take note a majority of consumers close to the globe are turning into informed of their appearance and are showing interest in maintaining an attractive and lean figure. Gone are the times when consumers did not care two hoots whether or not they grew fat or looked unsightly after they had been married.

Now, even forty plus mamas and fifty plus grandmas are searching to shed added flab as rapidly as they are able to. Read the rest of this entry »

 
No Comments

Posted in Health News

 

Health In A Can: Cheap, Tasty & Really Really Good For You

23 Dec


Pic: oceanaris

Part of the reason I started this blog was so that I could write on things that I am passionate about. I love researching, talking and discussing everything to do with health and fitness. It impacts a lot on my life, and outside of my Volleyball it’s my main focus. There are certain things I write about because I see a trend in a gym, or in the industry that I want to discuss, clarify or completely discredit. Sometimes I just write about things because I love them. I love Tuna.

Tuna rocks. Really, it is a great food. I get that it is an acquired taste, and some of my friends gag when I get my tuna dishes out. I think it all started with my father. His famous and most eaten dish right through my childhood was Tuna based. Lettuce, Tomato, maybe some Carrot, a LOT of low fat Italian Dressing, two cans of Tuna, some sliced cheese…all topped with Tomato Sauce (Ketchup for you Americans). Disgusting eh. It really does stink the kitchen out. And no, I’m not going to add it to my list of recommended recipes. What I am trying to get at is, I was bought up with Tuna around my house, and I love it. I’m an athlete, and I live alone in a foreign country and I’ll be honest, my cooking skills are minimal. I love Tuna on Rice, with a bit of Sweet Chili sauce, I love it in Salads (minus the Tomato Sauce), I love Tuna bakes (even if I have safety issues with hot ovens) and I love Tuna on top of Veggies (with a bit of Pasta Sauce and Cheese).

What Is So Good About Tuna?

Mmm, for one, it’s very tasty. But that’s subjective.

  • Tuna is a great source of lean protein. Protein is essential to building muscle.
  • Tuna has high quality protein that is easily digestible.
  • Low in Saturated Fat.
  • It’s pretty cheap.
  • It is a low cholesterol food.
  • Tuna is a rich source of nutrients that are essential to healthy and balanced diets.
  • It has a lot of Omega 3 fatty acids, which have been shown to
    • lower the risk of heart disease,
    • ease joint pain,
    • reduce asthma complications,
    • and are essential in the growth of young children.

Tuna…get on it.

 
33 Comments

Posted in Nutrition

 

Don’t Be A Fool, Stay In Front

22 Dec


Pic: GreenBeanPrime

I walk into gyms all over the world and see people ripping that bar down behind their neck during Lat pull downs. If it weren’t for my superior self-control, the fitness trainer at that club would have that exact bar knocking ever so gently against their head as a quiet little reminder.

You may have been told that you should do it in front of your head, but not been given an explanation as to why…and besides, it doesn’t hurt you, and you’ve also been told that it targets your Lats better if you do it behind your neck. So…

Why Is Doing A Lat pull Behind Your Head So Bad?

Lat pull downs behind the neck are unnecessary and dangerous. From a biomechanical point of view, they are putting your shoulder into a very bad position. The glenohumeral joint (your shoulder joint) is built for mobility, not stability. When the bar is down behind your head, your shoulder is externally rotating, quite severely. This in itself creates risk. You are also putting your shoulder into adduction, extension and abduction (don’t worry if this makes no sense to you, basically your shoulder is in a really abnormal, unnatural and totally crappy position). This places a lot of stress through the front and the back of a joint that really isn’t that stable to begin with.

There is also increased stress on your external rotators (small muscles in the shoulder that play a VERY big role in the control of the joint) to stabilize the your shoulder. Damage to these results in a long and painful rehabilitation in which most upper body exercises are restricted. The position you are putting your shoulder into is pretty bad without weight; add a few kg’s to that and you are really looking at trouble.

Another added risk is your neck safety. Straining forward during a Lat pull behind the neck is common. Necks are delicate, and there is simply no need to be in this position. A lot of people do this exercise ballistically (really really fast and bouncy), and if you get a little over excited, may cause some cervical damage…let’s not even begin to think about what will damage will occur to your neck if the cable breaks (yes, that does happen).

Am I Sacrificing Benefits For Safety?

No. Not one little bit. Really…nothing at all. And yes, it’s proven. Studies have shown that the front Lat pull down works the Lats and the muscles of your back just as effectively as its scary sister, the behind the neck monster. In fact, one study showed that Front Lat pull downs resulted in the greatest Lat activity.

If you are doing Lat pull downs behind your head, stop…it ain’t worth it.

 
6 Comments

Posted in Strength Training

 

Sauna: Heating Up Good For Your Health?

20 Dec


Pic: luxarius.com

Taking a sauna is a popular practice around the world, especially here in Europe. Yesterday I had a sauna. I can’t say that it’s something I do very often, I dislike sitting in a hot room dripping sweat and struggling to breathe. I got a call from one of my teammates, didn’t have much else to do and thought, why not? Now I’m from Australia, and yes, we have saunas. They differ slightly from those in good old Deutschland. Here, saunas are taken quite liberally, no swimsuit. It’s a unisex theme, both in the sauna, in the shower area for the sauna, and in the relaxation area. Oh well, you have to embrace the culture right? Anyway, my sauna yesterday inspired my post today. After sweating it out, and boy am I an efficient sweater, then a cold shower, a little lie down…repeat this process three times, I have to say, I felt pretty refreshed and relaxed.

What Happens To Your Body During A Sauna?

It’s pretty hot in there. Your skin temperature rockets up within minutes. The Average Joe will sweat out about a pint during a short stint in a sauna. Your pulse races 30% faster than normal. This means you are pumping around nearly double the amount of blood in a minute. Because you are trying to cool down, the blood flows to your skin, pretty much away from all your internal organs. Basically, you heat up!

What Are The Benefits & Drawbacks Of Sauna?

Saunas have been deemed safe for the body. As I experienced yesterday, they are pretty relaxing and left me feeling pretty good. Alternating with the hot and cold probably did this, and a little lie down every now and then is nice! There is the thought that saunas are good for your skin and extremities. It opens up your pores and helps the body to rid of toxins through your sweat.

I get told a lot by my teammates that saunas can help relieve sore muscles. I believe this to be a factor of the hot/ cold combination, and not solely a result of taking a sauna. A big recovery method for athletes is taking a hot shower, and then plunging into cold water. It causes your arteries to constrict and dilate, helping flush ‘the crap’ out of your legs and muscles.

As a general rule, it is thought that sauna is great for relaxation, general well- being and just feeling good. Aside from that, it seems there is no scientific evidence that a sauna actually has any real health benefits (though many would argue general well-being is such an important part of health).

The bad news with sauna? Well the obvious one is dehydration. You are sweating like a pig in there. If you don’t hydrate adequately, you are going to get dehydrated. As mentioned above, your body goes through some pretty rapid and drastic changes, mainly in your cardiovascular system. People with poorly controlled blood pressure and general heart problems should probably stay in the cold!

Sauna For Weight Loss

This is a big misconception. The ONLY way sauna can aid your weight loss is a loss of fluid. This simply does not help you lose body fat. If you have lost weight through the sauna, then you actually need to drink more, it means you lost fluid that needs replacing.

So Is It Good For You?

Thought it’s not bad for you, there are no reported health benefits. I felt pretty darn good after my sauna, relaxed and refreshed. This is a wonderful thing, and warding off stress and generally feeling good does go a long way to good health. So if you enjoy a sauna, keep it up. If like me, you struggle to sit in there and breathe, or you have heart problems, consult your doctor or just take a spa…there are many other ways to relax. Either way just keep drinking and stay cool.

 
3 Comments

Posted in Health

 

Gatorade: Do you need it?

17 Dec

pic: Gatorade.ca

Gatorade and other Sports Drinks are pretty popular these days. Its not uncommon to see people at the gym guzzling the stuff down. I’m going to pose a question to you sports drink drinkers…

Do You Really Need It?

Are you wanting to lose weight? Run as faster 10km? Gain some muscle? Firstly, let me make it clear that as an athlete, Sports Drinks are an essential part of my games and trainings, I definitely need them. They replace what I lose in electrolytes and really do help my body uptake fluid more efficiently. However, the average person needs to think twice before fueling up during their workout. You need to ask yourself if a Sports Drink will help you reach where you want to be.

The most common goal I hear when working with people is weight loss. The way to lose weight is to push the energy balance into negative. Energy out is greater than energy in. Now, for the average gym goer who does cardio a few times a week and lifts a bit, Gatorade is simply not helping your energy balance. Water should be enough to replace your fluid losses. It should be noted that Gatorade and Sports Drinks are specially formulated to give athletes a boost of blood sugar, some ready made energy, and a means by which to rehydrate much faster and hence, perform better. But if you ask most people who have set weight loss as their goal, they don’t really care about their performance. Remember: different goals call for different strategies.

Have a look at the following food label:

Pic from dietfacts.com

If you consume one bottle of Gatorade you are pumping in 125 calories. No it’s not much in the grand scheme of things, but if all your are doing is going for a light jog on the treadmill, you will be lucky to burn that off, and the fluid you lose from this type of training can easily be replaced with water.

Conclusion

Assess where you are at (Yes I know, boring answer and not very definitive, but that is basically the fitness industry…individuality). If you are in training for a fun run you want to do and are training frequently, then a Sports Drink would be a perfect way to supplement your training, getting fluids back faster and more efficiently, speeding your recovery and hopefully allowing you to train harder and enhance your performance.

If your sole goal is weight loss, then I wouldn’t recommend drinking a sports drink. It’s calories that you simply don’t need. Water will do fine for most situations regarding weight loss. However, if you find you are training extremely hard, and are often fatigued and aren’t bouncing back from your training, then a sports drink could be for you, and will probably help you in your quest. As I mentioned above, different goals call for different strategies. You need to be informed. If your goal is weight loss, it may be working against you.

 
2 Comments

Posted in Weight Loss

 
 

Installed by SimpleScripts