Monthly Archives: December 2016

  1. Tips for Improving Your Cycling Speed

    29th December 2016. What's the most fun part of riding a bike? Ask anyone, even a child who loves their bike, and the answer is likely going to be something similar to "going fast." Pedalling hard and picking up a lot of speed not only feels great, but it's also an accomplishment of which you can be proud. After all, it was your body that generated all that speed! As you grow older, speed becomes about more than just having fun on a bike. Do you like to cycle for fun, fitness, and competition? Many people do; it can be a tough training schedule, but it's often worthwhile based on the results. Not only is focusing on cycling this way exciting, but it's immensely good for your body. At a certain point, though, "pedal harder" simply doesn't net you the same gains in speed. What can you do to make yourself faster? The good news is there are many tips you can try to boost your ability to reach high top speeds. For those who want to win their next race or just beat their friends in a casual time trial, you'll want to take notes throughout our article. With diligence and practice, you can see an increased top speed as a result. To begin with, let's discuss ways you can change up the way you actually ride to go faster. Afterwards, we'll discuss exercises that are effective as well. Mix and match between the two groups to find the ideal combination for your cycling style.

    How Form, Function, and Your Body Affects Speed

    The first step you can take is relatively simple. One of the biggest roadblocks to gaining speed is drag. The human body generates a significant amount of air resistance; we didn't exactly evolve to be aerodynamic. Therefore, what you can do is make the surface area of your body exposed to the wind smaller. The less area you present to the wind, the less drag you'll create. For those using road bikes, this will be an easy adjustment to make. You simply need to tuck your elbows in so

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  2. Hints and Tips for Running in the Winter

    26th December 2016. Being a runner means enjoying a challenge. It means knowing that you have a long and gruelling run ahead of you, but lacing up your running shoes anyway. Running is all about pushing your limits to see how much further, faster, and longer you can keep going. You aren't just working against the physical limits of your body, though. You're also up against a host of other challenges, up to and including the elements! It's true: the weather has a huge impact on runners. Have you ever heard someone discuss what a big impact temperature can have on race times? There's a reason why most runners have a preference when it comes to the weather. However, the world does keep on turning ? so we can't enjoy our favourite weather all year-round. Once the winter comes, and everyone begins to bundle up, it's easy to feel like it's time to hang up the running shoes. Why not face the challenge directly? With the right preparations, attitude, and winter running strategies, you can beat the cold. You can even use the winter as a time to push yourself harder. Starting the year off in great shape and ready to keep making gains is definitely the place to be. So how can you beat the cold? Start by understanding the principles of dressing to run in winter weather.

     

    Stay comfortable, don't dress to impress

     

    Many runners find it's a challenge to know how to dress for the colder weather. In warm weather, it's easy ? everyone has their basic lightweight running outfit. It can seem like a bit of a guessing game when it comes to layers, though. It doesn't have to be that way. In fact, by memorising a few basic tips, you can stay pretty comfortable even when it's chilly. First, consider what to do when the temperature is above the freezing point. The basic guideline most runners follow is to choose the clothing you'd wear if it were 20 degrees hotter.

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  3. The Pros and Cons of Cycling Shoes

    22nd December 2016. If someone asked you to name the equipment you need to use cycling for fitness, the answers you'd receive from most people would probably be relatively basic. Items such as a bicycle (obviously), a helmet, and perhaps some light or reflective clothing to remain visible would be the most likely choices for a mention. What about shoes, though? For most people who cycle casually or as a form of cardio exercise, regular pros-and-cons-of-cycling-shoes-stylesathletic shoes are more than sufficient for the job. That's because you'll often be using regular flat pedals, the ones that came on your bike. However, the reality is that shoes can make a difference in your cycling experience. If you've ever looked at the shoes worn by professional racing cyclists, you've probably noticed they have a unique design. Instead of being like a regular shoe, they're designed to connect with the bike's pedals. These bikes feature what is known as clipless pedals, as opposed to the "cage" style pedal some other cycles use. There are some distinct advantages that cyclists can experience while using this combination of special shoes and pedals. However, it's not for everyone. When you're looking for ways to improve your cycling experience or to push yourself harder in training for a race, you may wonder if it's time to invest in some serious cycling shoes. Before you do, let's drill down and find out what really makes them worthwhile. Like anything, these shoes also have some drawbacks. We'll examine the pros and cons to each, and then ask the question: are they really worth your time? Let's find out.

    The benefits of using cycling shoes

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  4. Which Gym Machines Are the Best for a Cardio Workout?

    19th December 2016. Walk into practically any gym for the first time, and what is it that immediately strikes you? For most people, it's the sheer variety of exercise machines lining the walls and crowding the floor. If you show up at a peak time, it's quite a sight to see so many people working out intensely. Aside from some of the more obvious machines, though, like the treadmill, it's not always easy to tell how to use each machine efficiently. When you are trying to structure your workout appropriately, knowing how to use exercise machines correctly can be a huge benefit. The first step is asking yourself what you want to get from using the equipment. If your answer is "a solid cardio workout," then you're in luck! There are plenty of machines that can help you with cardio. While it might seem like many machines are just for strength trainers, that's not actually true. When you want to develop cardiovascular endurance and increase your overall stamina, heading to the gym is a smart move. For this article, we're going to consider a few different machines you can use to build your cardio workout at the gym. Let's start with some of the more basic equipment and then work our way through the rest.

     

    Why the treadmill can be your best friend

     

    Yes, it's basic. Yes, it can even be a little bit boring. However, regarding efficiency and consistency, the treadmill is simply one of the best ways to elevate your heart rate when you work out. It's an excellent choice for beginners, too. Not every exercise machine is easy to climb on and start using right away. For most people, though, the treadmill isn't too much of a challenge. First and foremost, the treadmill offers an easy way to get your heartbeat up to the level where you're burning more calories. Running is as natural an exercise as any other. So, not only does it function well as exercise, but it's less strenuous on your body, too. Running on the flat

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  5. The Pros and Cons of Joining a Swimming Club

    15th December 2016. For those who love swimming, there's nothing quite like the solitude you can achieve in the pool. Diving beneath the surface is like entering a whole different world. There are always those lucky mornings when you get to the pool before it's too busy as well ? those perfect, quiet workouts where you can focus on improving your abilities. Whether you've been swimming for fitness, pleasure, or both, though, you might wonder if there isn't something more you could be doing. Have you ever seen a local swim club meeting to practice or compete with another club? Perhaps you've wondered about what it would be like to join them. An organised swim club can be quite a different experience from swimming on your own. Whether you're a young swimmer already interested in athletics or just someone who likes the pool, there are reasons to join. It's certainly worth considering if you want to get serious about improving your fitness through swimming. However, swim clubs aren't for everyone. There are some definite downsides to consider before you sign up for membership. Let's look into the issue more closely and see what we can determine. Ultimately, what are the pros and cons of joining a swim club?

    Why you should consider signing up for a club

    If you already love swimming and you have a real drive to turn it from an exercise routine into a hobby, then a swim club is the ideal place for you. Clubs often feature a very diverse membership of people who all love to swim. Joining this group can benefit you in several ways. Right off the bat, you may feel more driven to do better in the pool. Swimming down the length of a pool chasing after your peers in competition provides an adrenaline rush and the desire to be the one coming in first place. For those who want to tap into their competitive spirit to improve their fitness, swimming in a club is the fast track to doing just that. You may even

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  6. Badminton The Perfect Choice for a Winter Workout

    12th December 2016. The winter poses one of the biggest hurdles for any individual focused on their fitness. During the rest of the year, sticking to your exercise regimen isn't too difficult. If you have the motivation to get outside and work out, you'll usually stay on top of improving your fitness. Rain can sometimes threaten to keep you indoors, but often, it's just an extra challenge to overcome. Once the winter arrives, though, that's not always possible. The temperatures can quickly plunge well below the freezing point. If you live in an area that's no stranger to heavy snow in the winter, going out for your usual exercise might even be impossible. Whether you want to beat the cold or an outdoor workout is out of the question, you'll need to find a new activity. You should aim for something that keeps you active, engaged, and has an element of challenge. Why not try badminton? Believe it or not, badminton can be an excellent workout all winter long! Not only do you only need a small amount of equipment, but there are also many indoor badminton courts. Staying out of the snow is easy when you're spending all your time chasing after the shuttlecock. Aside from leveraging indoor courts to get out of the cold, why else should you turn badminton in the winter? Let's break down why it's so good for you. We'll also consider how you can take full advantage of its benefits.

     

    Why should you choose badminton to begin with?

    If you're wondering why badminton would be a good choice for a winter exercise, just take a moment to consider the sport of tennis. Have you ever played a set? Moving around all over the court takes a lot more energy than it seems as an observer! It's not easy to play tennis in the winter, though, given how often the weather may interfere. That's what makes badminton such an excellent idea right from the beginning. We've

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  7. 6 Reasons To Encourage Girls to Play Football

    8th December 2016.Any parent knows that children are full of light, love, laughter, and a whole lot of one other thing, too: energy. When you see your daughter running around, playing outdoors and having a great time, it's natural to think about other possible outlets for her. While young boys frequently find encouragement to go into athletics, girls don't often receive the same treatment. Why not? There are a whole bunch of benefits to getting involved in sports, and not just as a way to vent extra energy. If your daughter loves to run, perhaps you've introduced her to football. Would it be a good idea to consider encouraging her to join a team? Yes! As long as you focus on the important word there: encourage. Joining any sports activity should always ultimately be up to your child ? let them choose to participate in the activities they enjoy. Perhaps your daughter already expresses interest in trying to play football; maybe she picked it up from going to see a match with her parents! Either way, it's an excellent sport for girls to play. Let's look at six of the reasons why encouraging your daughter to participate in football is a good idea.

    1. There are tonnes of excellent role models for young girls playing football. For growing children, there are few things as important for their development as good, healthy role models. As her parents, you naturally act in that role, but it's also important for a child to have role models outside of the family. Role models represent an opportunity for learning, growth, and even inspiration towards greater things. Luckily, there's absolutely no shortage of excellent role models to look to in women's football!

    Around the world, many women play at a competitively high level. One only needs to look at the inspirational stories to be found in the United States Women?s Soccer Team to see that's true.

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  8. Road Bikes, Mountain Bikes, Hybrids — Finding the Perfect Bike

    5th December 2016. For combining fun and fitness, few activities offer as many rewards as cycling does. When you ride a bike, the world becomes your oyster. Rather than being stuck inside a gym on a spin machine watching TV, you're able to enjoy the great outdoors. From taking in Mother Nature's beautiful displays to exploring what your city has to offer, there's plenty to see while you improve your cardiovascular fitness.

    If your only experience with riding bikes is from your youth, though, the cycling world of today can be a bit intimidating at first glance. There are all kinds of different bikes to choose from now. Unfortunately, there's also no easy way to tell just from looking which is the best fit for you. The three most common types of bikes are road bikes, mountain bikes, and hybrid bicycles. You may also see some cycles marketed as "lifestyle" or "cruiser" bikes. These are meant primarily for very slow speed transport; therefore, they aren't suitable for daily exercise. We'll want to focus on the three main kinds. Which one of these is the right kind of bicycle for your fitness? Let's dig into the differences between each bike and discuss the unique benefits to each. Then we'll consider how you might best use the cycle you decide upon in the end. Let's start off by looking at one of the most popular options for fitness purposes, the road bike.

    What are road bikes and when should you use them?

    For a quick and direct path towards better fitness on a bicycle, the road bike is a good choice. If you're just beginning, though, it might not be the best option. Have you ever seen others out around town, cycling fast down the road as they lean down into the wind? Those people are probably riding road bikes. One of the most defining features are the drop handlebars, which are

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  9. Weight Training Basics for Gym Beginners

    1st December 2016. Taking good care of our bodies requires a substantial investment of time and effort. While it seems easy to stay in good shape when we're very young, as we age we must make more of an effort to exercise. Physical fitness is a significant component in living a healthy life and reducing the chance of disease. There's no one exercise that covers all the bases, either. In reality, different kinds of exercise work together to supplement each other's effects. If you've already started working on your cardio needs, maybe you're thinking it's time to consider the weight room. While it's easy to feel intimidated when you're just beginning with weights, getting started isn't difficult at all. Everyone can benefit from strength training. In fact, it's an essential part of a balanced workout. Training with weights can do everything from protecting bone health to aiding you in improving the way your body moves. With that in mind, finding out what you can bench press might seem appealing. Before you get started, it's important to have a good sense of how to approach weights ? both regarding how to use them and how your body reacts. We'll begin by looking at the first steps you can take.

     

    Where to start with weights in the gym

     

      First, though, a word about muscle development. Remember that muscles develop mass by initially breaking down during exercise. The muscles then repair themselves using protein to gain thickness and strength. This process takes time. In other words, it takes several workouts to begin seeing gains. If you find yourself feeling frustrated with the initial stages of your weight training, you have to keep on going! The right diet and consistent training will eventually yield gains.

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