June 19, 2013

How to Effectively Train Your Body for Optimal Performance

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When you are training to enter a race, enter a new sport or just to increase your endurance it is vital to plan your workout carefully. There are several important things that you must take into consideration.

One of the first things to consider is your current level of fitness. This will affect the type and intensity of exercise that you can do. If you are just starting out, go easy at first and slowly build the intensity of your workout over time. For example, if you are wanting to increase your speed when running, speed drills are an excellent exercise. You can use a track, starting by walking or jogging for a quarter and then sprinting the next.

Swimming is a great exercise to increase your endurance and exercise your body. You can start how by swimming laps for about twenty minutes, then increase your time as you become stronger. Swimming will work almost every muscle group in your body, while also helping you to learn how to breathe efficiently. Breathing is one of the most important skills that you can learn. If you can concentrate on and learn to control your breathing, you can increase the amount of time that you can exercise and increase your level of performance.

Cross training in many ways is also beneficial, as you keep your muscles from becoming too accustomed to one form of exercise. This also makes exercise more enjoyable and keeps you motivated to become healthier and better at the sport you choose to play.

Modern Technology: Obesity, Exercise, Computers and Television

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The rates of obesity in the United States are at an all time high and one principal reason why obesity is up in all age and gender groups is due to lack of exercise.

Before the industrial, media and internet revolution, people did not have cars, televisions and computers and society was primarily working in the farms. Due to these occupational factors, people were much more physically active and leaner despite a lack of advanced diagnostic and therapeutic technology. There was even a dearth of vaccines so that people used to die from various microbial infections. There was little protection against smallpox, tetanus, polio and other blood and air borne diseases.

With rapid evolution of technology in medicine, many diseases were entirely eliminated through public awareness, precautions and mass vaccination.

 

However, changes in occupational factors such as large amount of time spent in front of televisions and computers, since the 1950s and 1980s respectively, has led to an increasing tendency to skip physical activity, exercise and yet eat the same amount of food rich in calories.

This addiction to television and computers takes a heavy toll on mind and body, so that a combination of lack of exercise, mental anxiety, inadequate sleep, large intake of calories is leading to obesity, hypertension, diabetes and other ailments.

One way to tackle all these problems is to eliminate television from family lives altogether. To watch important games one can take the family to a sports bar or to a friend’s place. An hour of internet consumption outside work every day should be more than enough. One must exercise at least 60 minutes a day.

Why Green Exercise Makes Sense

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Green exercise is any physical activity done outdoors while surrounded by the beauty of nature. You are engaged in green exercise if you hike up a mountain, run on the beach or ride your bike along a water view path. Science shows that green exercise helps to reduce stress and increase health.

Abandoning the Gym for the Green

The advantage of green exercise is that you don’t have to join a gym. You can simply walk around your tree-filled neighborhood or drive to a scenic location near your home. Green exercise can also be done with your friends, relatives and colleagues. Swimming in a lake or even gardening in your backyard can constitute a form of green exercise.

Green Exercise and Mental Health

According to research, green exercise boosts the mood, reduces stress and enhances a feeling of well-being. Being near a body of water, such a lake, beach or river has also proven to have extensive soothing effects.

Implications of Green Exercise for Health

The findings about green exercise are an encouragement for mental health professionals, teachers, fitness coaches and all others who guide people to better health to make recommendations that involve outdoor exercise.

Green Exercise and City Life

If you live in a city, it may be challenging to find ideal spots for green exercise. Seek out city parks and consider taking a regular drive out to the suburbs or on fun getaways. The benefits of green exercise are extensive enough that it’s worthwhile to make an effort on an ongoing basis to breathe fresh air, see beautiful scenery and burn some calories in the process.

 

 

 

Coaching a Childrens Sports Team

There are many ways to spend more time with your children, one of the most physically and mentally rewarding ways to spend time with your children is to volunteer to coach your child’s sports team.  This is such a wonderful way to bond with your child and teach them social and physical skills that will be so very beneficial to them later in life.

There are many different types of sports you can coach.  Soccer, baseball, cheerleading and so on. If you are interested in coaching a sport for your child, you should choose a sport that your child is interested in, this will ensure that they stay passionate about the sport and help support a healthy amount of self confidence as they will work hard to make sure they are able to perfect their sport.

As a mother, father or guardian, this is one of the best gifts you can give you child.  You can teach them amny of lifes most important lessons and all the while you will  be strengthening the bond between the two of you.  So if you have the time and patience to invest in coaching a sports team that your child is a part of, you will make no better investment in them as productive adults later down the road.  With how busy we are these days, it is important that we take time out of our ever busy lives to help build the bonds that tie us together and teach them responsibility, social skills, fitness importance and so much more.

Yoga Teacher Training: What to Expect

For many of us, Yoga is not only a form of fitness training but also a spiritual endeavor.  Those of us who become very experienced in our practice may seek to empower their practice by becoming a certified Yoga teacher.  becoming a certified yoga teacher is not only enlightening, but also a great way to make extra money.  When considering becoming a yoga teacher, you may be wondering what it entails.  Here is a condensed list of what you can expect for a 200 hour teacher training program.

  • The most important and intensive part of teacher training is actual yoga practice.  You will spend much more time than you are accustomed to.  You will spend approximately 120 or so hours either doing yoga or teaching yoga.  So you will need to make sure that you are physically and mentally ready for this endeavor.
  • The academics are also important.  You will learn anatomy and physiology for yoga.  You will also learn how to teach yoga and run your own yoga business.
  • There is at least 200 hours involved when working twards your certification.  If you want to be fully certified, you will also have to register with Yoga Alliance once your training is complete.

Becoming a yoga teacher trainer, is physically, mentally and financially rewarding.  The ability to help others with their yoga practice and spiritual growth is rewarding in itself.  It is not easy to become a teacher, you have to work hard and dedicate the specified amount of time to develop your practice to become a successful teacher.

Coach Volunteers

There is nothing more altruistic and American than volunteering. Our nation’s president urges every red blooded American to get out there and volunteer their time. Unfortunately, volunteering has become a less than thankless job for many of our country’s youth athletic coaches. These men and women selflessly volunteer hours of their free time coaching our nations youth and not only are they not properly thanked for it, many are vilified because of it.

My sons’ own soccer coach has spent countless hours, in less than ideal weather conditions, outside training and conditioning my son and other boys. He has given up paid work just to attend all of his teams soccer games and bought the boys expensive soccer themed gifts with his own money. We should thank the man, right. Unfortunately though, not all parents are so thankful. My sons coach, and others like him, are being hit by a constant barrage of complaints, many of them petty.

These complaints do not come from any of the kids. They come from the parents. Parents complain that their child doesn’t get enough playing time, that their child is made to practice when it’s too hot, or too cold, outside and countless other mindless and petty things. I have even heard a parent vehemently complain to a coach about her son not being invited to another child’s birthday party, as if the coach is supposed to control all social interactions as well. Have they lost sight of the fact that these coaches are volunteers. None of these men or women are being paid to do this. I feel that unless you are willing to step up and coach yourself you need to step back and let the coaches do what they need to do.

3 Tips For Surviving the Tri

If you are going to be attempting your first triathlon one of the things you are probably learning early and often is that there is more than a little bit of information to consider. Honestly, the amount of information out there can be downright overwhelming so it’s tough to know what you should follow and what you shouldn’t. You are only looking out for yourself and trying to do your best but with that has to come with good common sense and a safe way to train. Following these guidelines should help make your first triathlon a happy and safe race.

1. Set realistic training goals – You can get bogged down in all the information a book gives you about how many hours of training you should do. Every book is bound to tell you something different but that doesn’t make any of them right. The fact is the best amount of time to spend training is as much as you can reasonably do. Shoot for at least 5 hours a week so that way you are focusing 90 minutes on each discipline. But if you can do more you should but under no circumstance should you ever overtrain. There is more harm than good that comes from that.

2. Attack Your Weakness – This is a big one that a lot of rookies seem to forget. If it comes down to spend an extra hour that week working on a discipline don’t focus on the one that you are already good at, focus on the one that you need the most help with.

3. The Real Water is Your Friend – A lot of newbies take a lot of time practicing in the pool but a lot of them should be focusing their energy in the real water so anytime you can get into the lake or the ocean, you should do so.