Monthly Archives: October 2016

  1. Cardio vs. Strength: Structuring Your Gym Workouts

    27th October 2016. When it comes to hitting the gym, there is a clear dichotomy visible no matter which one you consider: there will be people pounding the treadmills and cycles for cardio, and others pumping iron for strength. Maybe you've even overheard other people discussing how many days a week they train in each discipline, or if they even forego one entirely in favor of the other. What's the real answer to the question of "how do I balance these activities?" Intense cardio is excellent for heart health, but strength training can enable more muscle development and deeper fitness gains.

    Whether you're signing up for a membership for the first time or you're a gym veteran, figuring out how to structure your workout is a challenge for everyone. In part, the answer will depend on your goal. Are you aiming for weight loss, muscle development, endurance, or something else? Is there a particular sport in which you are trying to excel? Thinking about these questions can help make the path to the right structure a little clearer. Beyond that, of course, is the science and the research behind exercise. Below, we'll look more closely at the specific benefits of both cardio and strength training. We'll also examine a few ways to try balancing these different exercise types to maximize your personal benefit. Soon, you may be ready to overhaul your gym habits totally.


    Cardio vs. strength: the effects on the body


    First, you should have a good idea of what you can achieve through each type of exercise. Both cardiovascular exercise and strength training have some overlapping benefits, but by and large, your body will respond differently to each. Before we even think about how often you should hit the gym, we need to Cardio vs. Strength Gym Equipmentlay down

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  2. The Importance of Interval Training in a Running Routine

    24th October 2016. When you lace up running shoes for the first time, you might not have any idea what kind of journey lies ahead of you. Finding your stride and running hard is a lot of fun ? for the first few minutes. Then the difficulty sets in: running is hard! Of course, that's what makes it so rewarding. Once you've practiced enough, your body not only becomes more adept at handling the stresses of running, but you learn how to be more effective at it as well. As the months go by and your mile splits continue to go down, though, you need to be wary of the same thing as any other athlete: plateauing. You must avoid hitting a wall and struggling to continue making gains. It's important to do more than just run in a straight line to and from home each day. The answer, besides concerning variety in your exercise routine, is interval training. Interval training is a method many athletes use to mix up the difficulty and the stress placed on the body to spur it to develop further. Before you can start adding this effective technique into your repertoire, though, you'll need to understand what it is and how it works. After that, we'll explore how you can make the most effective use of interval training ? and you'll learn just why it's so crucial to a runner's development.


    So, what exactly does interval training mean?


    With so many different exercise crazes and fads going around, it's easy to hear a phrase like "interval training" and dismiss it out of hand. However, not only does it have science behind it, but there's nothing special or fancy about what it really is: pushing yourself to run harder and faster for an interval of time. Afterwards, you return to your normal or an easier pace for a short period. Then you run hard again. A series of this cycle is called an interval, and that's all there is to the idea! Interval

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  3. Making Effective Use of Gears in a Multi-Speed Bicycle

    20th October 2016.When we take our first early steps towards learning how to ride a bike, even simple things such as mounting the seat and practicing to balance are difficult tasks to master. There are always bound to be a few bumps and bruises as you learn how to ride. Once the technique comes more naturally, though, the world opens up to you. Riding your bike wherever you like is not only a fun way to explore, but it is also a superb way to exercise. Whether riding bikes has been your hobby from childhood or you've just recently picked it up, there are many ways cycling benefits your body. However, learning how to ride your bicycle effectively doesn't end with taking off the training wheels and going solo. No matter if you're looking to improve your exercising abilities or for a competitive edge, switching from a single speed bike to a cycle with multiple gears is a natural progression. When you're first starting out, though, it can be a little overwhelming. Between the jargon about gears and trying to learn how to use your gears effectively, it's a lot to consider. What are the advantages to using a bike with more than one gear setting? More than that, how can you use all the gears you have available to their best effect? With practice and some study, you'll find that there is simply no better way to ride ? the control you gain through extra gears is invaluable. So with all that in mind, let's dive into this subject and work out how to get the most from your multi-speed cycle.

    Gears, sprockets, and you: what's the point of it all?

    Despite a recent increase in the popularity of "single speed" bicycles, also known as fixed gear bikes, they making-effective-use-of-gears-in-a-multi-speed-bicycle-fixed-speed

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  4. The Pros and Cons to Joining a Cycling Club

    It's no secret that there are many fitness benefits to cycling. Hopping on your bike and going for a regular ride is great for your cardiovascular health and muscle development. It can even be good for your mental health, too. Riding fast with the wind rushing in your face is always an exhilarating and fun experience, even when you're pumping out the kilometers during a long distance ride. Cycling is clearly popular around the world, too, and it's not all about riding solo for fitness.

    Have you noticed a local cycling club out and about during your travels? Perhaps you've wondered about what it would be like to join them. Choosing whether or not to give up some of your time to a cycling club is a challenging decision. There are plenty of pros and cons to weigh, and plenty of good arguments on both sides of the equation. While the result should always come as a result of thoughtful consideration, it can help to break down the pluses and minuses. Some people thrive in the environment offered by cycling clubs. Others may not be able to take advantage of all they have to offer. Let's examine a little more carefully both sides of the coin and see where the scales balance.



    What are the best reasons to consider joining?


    First and foremost, one of the biggest advantages for many people is the social aspect of bicycling clubs. We'll touch on the physical benefits in a moment, but first, let's consider some of the perks you can take advantage of when you're part of a club. Right away there's the chance to make new friends and meet interesting people.

    You don't always have to ride with someone from

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  5. 6 Ways to Improve Your Running Speed

    When you're out on your run and the only thing on your mind is the open path ahead of you and your feet hitting the pavement, it's easy to become lost in the moment. Even more natural is becoming complacent with the performance you turn in every time you go out running. Even if you're just exercising for basic fitness, there should always be an element of challenge to your workout routine. That means that if you aren't pushing yourself to go further and challenging your body to go faster, you aren't getting the full benefit of your workout. It might be time to set some goals: can you go faster? When you first start out with running, it can often be challenging just to keep up a decent pace for an appreciable distance.

    Once you've worked up to a better level of stamina and endurance, it's easy to get tunnel vision by focusing on running further. What if you want to focus on speed instead, though? Understanding how to increase the overall distance you run is easy, but knowing intuitively how to run faster is hard. Let's take a close look at some practical strategies, which you can use to increase your running speed. Whether you want to access bursts of sprinting power, or you're considering racing, developing your agility is a smart idea. Here's what you can try.

    The many ways to create gains in your speed

    1. Adapt Your Gym Workout
    2. Challenge Yourself Through Incline Runs
    3. Local Running Track Trials
    4. Switch Up the Intensity of Your Run
    5. Improve our Endurance
    6. Race Against a Partner


    Target your gym workouts for speed increases.

    Before you can start pounding the pavement any harder than you already are, you'll need to hone the muscles in your body necessary to do so. Think about it: speed has to come from somewhere, right? It originates with the amount of power your muscles can pump out when it's time to go hard. Training your muscles for speed means you want

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  6. 10 Excellent Reasons to Give Yoga a Try


    Although yoga has been around for thousands of years, it is only in recent times that the activity has spread around the world and become globally popular. It's not hard to find a yoga studio in any number of cities in many countries. Tens of millions of people practice yoga every day, breathing carefully and bending their bodies into complex shapes while stretching out their muscles. Rather than merely being a fad, it seems like these millions have realized that there are many benefits to practicing yoga.

    From the personal to the physical, it is an activity which has quite a lot to offer for those willing to put in the time to practice. Do you wonder whether or not there's a good reason for you to try yoga? Perhaps you've watched from afar as others have practiced in a public park on a pleasant spring day and wondered, "Could I do that?" Or maybe you simply aren't yet convinced that doing yoga has tangible benefits for body and mind. Today, we'll look at ten excellent reasons to grab a mat and some yoga pants and start stretching. Once you begin, you may be surprised at just what a difference it makes in your life.

    1. Improved Balance
    2. Exercise Which You Can Enjoy
    3. Relieves Stress and Achieve Deeper Relaxation
    4. Reduce the Risk of Workout Related Injury
    5. Develops Your Range of Motion
    6. Great Pain Relief
    7. Focus on Your Inner Health and Wellbeing
    8. Increased Mood Booster
    9. Fantastic for Insomnia Suffers
    10. Lifts Self Esteem


    Improve your sense of balance.

    Even if all you've ever done is watch yoga from afar, it's not hard to see that it requires a fair amount of practiced skill in balancing. Over time, this is one of the biggest areas of improvement yoga practitioners will see. Why? Yoga poses not only work out the core muscles responsible for improving balance but allows you to refine your sense of "

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  7. Striking the Right Balance with Sporty Kids


    For every parent, one of the most crucial parts of parenting centres around your child's health and fitness. Encouraging our kids to exercise and eat right is one of our most fundamental duties as parents. After all, these are the habits which your offspring must maintain throughout their lifetime. They are also the factors that define the course of our health and wellness through life. With the global obesity epidemic continuing to grow in scope, it is more important now than ever to provide our children with proper physical education. One of the best ways for a child to see fitness gains and the formation of habits is with sport. Youth sports are fun, exciting, and an excellent way to get your kids to be active.

    However, there is another side to this coin. When a child displays an aptitude for a particular sport and seems to enjoy playing it, it can seem like a switch gets flipped in our brains. Suddenly, the possibility of a professional future looms, with educational scholarships and possible fame on the line. Does your child have what it takes to succeed? While we always want to encourage our kids and set them up for success, it's too easy to lose sight of the big picture when you have sporty kids. We should be focusing on what our kids need ? not becoming the "pushy parent" with unrealistic goals and unreasonable demands. How can you avoid becoming the pushy parent? At the same time, how can we continue to encourage our children to pursue sports? Finding the right balance can be a difficult challenge. Finding the answer, though, is worth the effort. Let's first look at ways to avoid going overboard, and then go over other important parenting aspects.

    Avoiding the pushy parent stereotype: what not to do


    Rather than first focusing on the best strategies, it's important to understand what not to do. The last thing any parent should want is to not only push their child too hard but to push them too

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  8. 5 Reasons to Give Velodrome Track Cycling a Try


    For many, cycling on the road is not just a way to improve physical fitness and general wellness, but it is also a fun activity they enjoy doing. In fact, millions of people use bicycles for transportation and exercise around the world every day. Perhaps you are one of them! You may be well used to cycling at this point if you do it as part of a regular fitness routine. However, it may no longer feel as exciting or even as engaging as it once was. Do you feel like regular cycling just isn't pushing you hard enough, or do you feel your interest in biking falling? Maintaining a solid fitness regime and keeping yourself healthy means staying interested in your activities. Sure, you could go to the gym and spin for hours as hard as you want, but that won't make you less bored. If you aren't interested in cycling, what's the point? It might be time to try something new. Have you ever heard of velodrome cycling? Also known as track cycling, this is a competitive, fast-paced, and indoor environment very different from what you've experienced on the road. At first, you might think: what's the difference? Why switch to another kind of cycling at all, and why travel to a velodrome in the first place? There are several excellent reasons to give this exciting sport a try. Before we examine five of those reasons, though, let's tackle the first and most important question: what is velodrome cycling?


    What is velodrome cycling?


    The defining feature of the velodrome is its curved track, made from high quality wood finished to a slick, smooth surface that enables cyclists to generate a lot of speed. The most common format features a banking track. There are two straight sections and two banking curves of 180 degrees. In the curve, a cyclist's momentum allows them to hug the curve and ride at an angle. This variation

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