Monthly Archives: April 2017

27th April 2017. When you think of the word exercise, what activities come to mind immediately? For many people, the answer will likely be jogging. Running is the stereotypical activity we can easily imagine anyone doing. With the growing popularity of fun runs and marathon races, running continues to grow in public visibility. Have you ever considered running for fitness? Many people think of running as something they "hate" ? but it doesn't have to be that way. Though it can be tough to acclimatise at the beginning of a running regimen, many come to love the challenges it offers and the benefits they gain. With that said, where should you begin if you want to tackle this sport for yourself? How many times a week should you go out running? How far should you go during each session? These are the types of questions everyone has when they first start. There are other decisions to make, too. To be successful in your efforts, you'll need to figure out the answers for yourself. However, we can help you arrive at those answers. Let's now consider the various aspects of running for fitness and how you can make it work for your body.

How often should you run for the best fitness effects?

Finding the motivation to tie up your shoelaces and head out on a run can be one of the most challenging tasks you face each day. However, it's important to run more than once or even twice a week if you want to see actual improvements. Most beginners wonder what kind of running frequency they should observe. There is a simple answer: you should run three times a week at an absolute minimum. On the days you don't run, replace that activity with another exercise. We'll talk more about how to do that later. Three is the minimum because there are three types of running for fitness; it's important for you to include at least one of each during every week. Otherwise, you will develop irregularly or put yourself at

24th April 2017. For adrenaline junkies and fitness lovers alike, nothing presents quite the same challenge as mountain biking. Whether you're travelling off-road or tackling seriously rough terrain to challenge your body, the bike you ride determines a great deal about the experience you have. Everything from the pedals to the saddle can have an impact on your riding experience. Over time, you may come to feel that your current mountain bicycle isn't doing the job well enough anymore. It might be because you've improved your skills, or because you want to change up the type of terrain you ride. Either way, you're now faced with a question many bike owners struggle with every year: should I buy a new mountain bike, or try upgrading the one I have now?

With no end to the industry for aftermarket bicycle parts, upgrading is a feasible option for many individuals. After all, there are readily available parts, and you may even know how to install them yourself. Upgrading also allows for a huge amount of potential customisation. On the other hand, buying a new bike is simpler, faster, and puts new features in your hands sooner. Which option is the best one for you? To find out, we've created the following guide to understanding mountain bike upgrades. Let's start by considering the reasons to upgrade over buying a new bike first.

Reasons to consider updating

If you've ever looked at the cost of new mountain bikes out of curiosity, you know that they can be pricey. That is one big reason to consider upgrades when possible: it spares you from a significant expense. While some upgrades can be very expensive on their own, it's worth considering what you want to change about the bike. Why did you want to upgrade in the first place? Is it because you don't like the way the bike handles, or do you need more speed and control

20th April 2017.If you've ever watched a game of American football, there is one thing you may have noticed right away: the players are unlike others from many different sports. They must excel in a variety of physical categories all at once: size, speed, agility, power, and strength all come into play. That level of physical fitness is what allows them to perform such incredible feats of athleticism on the playing field. Naturally, that kind of development doesn't come easily; instead, it is the result of nearly constant training and conditioning. A football player's body is a fine-tuned machine ? it needs to be, or else the whole team could suffer. Are you curious about the way football players train? While you may not be able to replicate a conditioning programme exactly, that doesn't mean you can't approximate the process. If you want to develop a workout that focuses on improving your all-around fitness and allows you to become stronger, replicating an American football workout is not a bad idea. In today's article, we'll look at the mechanics of making that happen. From strength conditioning to intensive cardio, there could be a lot on your plate. Let's begin with a foundation of endurance and general wellness. From there, we'll move on to other important elements.

Creating the ability to endure tough sports sessions

Robust heart and lung health are essential to developing the muscular and cardio endurance necessary to replicate a football player's workout. If you're just starting out, you need to develop your basic fitness here first. That means lots of running or swimming ? any strenuous activity that makes your heart work harder. Once you've mastered those, you can begin developing a different kind of endurance. American football players spend a large amount of time in the gym, pushing themselves further every day. If you normally do five or ten reps of a strength exercise, prepare

17th April 2017.The bell rings, and suddenly two fighters are circling each other, their feet dancing back and forth as they look for an opening to make the first strike. When a gloved punch finally connects with its target, the crowd roars to life. There's no doubt that boxing is one of the most exciting sports. As you watch, do you ever wonder what type of routine boxers use to develop their incredible physiques? It's natural to be curious ? after all, it must take an incredibly rigorous workout on a regular basis to achieve those results. Well, why not explore the world of boxing training for yourself? You don't need to train for a fight, but that doesn't mean you can't take advantage of the way boxers exercise. When you want to develop strength, agility, and boost muscle mass, this is one of the better workouts to approach. Keep in mind that this is a fitness plan with a high-intensity level. Though you can tailor it to your needs, you will see the best gains if you work hard and push yourself. So, let's break down the boxing workout into its component parts and analyse those elements. Where should you begin your journey?

Build a foundation of excellent cardio endurance

Remember those gruelling runs Rocky went on in his quest to be the best? They were for a reason: cardiovascular fitness is essential for any boxer's performance. He needs to be able to access quick bursts of power while also darting around the ring for round after round. That kind of heavy activity means the heart and lungs have a big job. To start developing your stamina, begin running daily ? up to five days each week. The distance should be at least three miles, but it is ultimately a personal preference. If you want the true boxing training experience, throw some punches while you run. High-intensity cardio activities like sprints

13th April 2017.When going to the gym to work out, have you ever experienced a struggle surrounding the motivation to even show up in the first place? When you arrive, do you feel you don't understand what you should do to improve your fitness? These are things everyone experiences, but it could potentially drive you to fall out of a fitness routine altogether. That's not good ? so it's understandable if you're considering hiring a personal trainer at your local gym. They may advertise quite heavily, making claims about how improving your focus and just how much a trainer can help you hone your body. If you took the adverts at their word, it would be just like working with an expensive, experienced independent personal trainer. Is that really true? If you intend to pay for someone's services, you should know whether it will help. While it might seem like a good idea on the surface, it might not be ? but it could also be just what you need. As with everything, there are some pros and cons to both sides. To help you determine what the best path forward for you is, we've laid them out for you to consider. Ultimately, the choice is yours, but what should you know first?

Pro: Gain access to well-developed knowledge of fitness & exercises

Ideally, the personal trainer you hire at the gym will have a wealth of experience in the fitness industry. They should know a plethora of different exercises, and they should also have a good sense of how to create personalised fitness plans. When working with you, a trainer should have the ability to assess your fitness needs while also listening to your goals and desires. They can then help you work towards those goals. When you aren't sure how to best work on your body, the trainer is there to provide you with advice backed up by their experience and education. For beginners

10th April 2017.In swimming, a properly executed front crawl ? also known as the freestyle stroke ? is smooth, elegant, and one of the fastest strokes in the pool. Unlike the breaststroke, which requires comparatively slow movements, the front crawl is a slick sequence of arm and leg movements that propels the user across the pool. As easy as it is to learn, though, it takes some serious practice to build up speed ? and to fight off the exhaustion that sets in from such a rapid pace. How can you swim the front crawl more effectively to improve your speed in the water? As simple as it looks, there are many elements to a successful freestyle stroke. To improve your ability, you'll want to focus on each element individually before harmonising those efforts together. We'll look at what you need to practice to start seeing gains and improvements in this article. From how to kick your legs to exercises that can help strengthen the muscles used in the stroke, you'll have plenty to add to your next workout's agenda. Let's begin by focusing on one of the often-neglected aspects of swimming strokes: where you position your head in the water. Believe it or not, but it has a significant impact on the rest of the stroke.

Master the position of your head in the water

The overall shape of your body is incredibly important during the front crawl. If you aren't in the proper alignment, you'll quickly recognise that your body experiences far too much drag to develop speed. You may not even know that you're allowing your body to slip into positions that aren't efficient for the stroke. To help improve your positioning and understand how to hold that position throughout the stroke, focus on the position of your head. As a rule of thumb, your head should always be in line with the rest of your body ? and perfectly still, too, except during breathing. The more relaxed and still you keep your head, the less strain

6th April 2017.One of the best aspects of running as a sport is the very low barrier to entry: all you need to begin is a good pair of running shoes, after all. From there, it's just a matter of you, the road ahead, and how long you can push through stride after stride. However, while shoes are the only item necessary for running, there's plenty of other gear that can make your efforts easier, safer, and more comfortable. In fact, every runner should think carefully about their "kit" and what items they choose to include. While everyone's choices will be a little different, there are ultimately at least five essential items that every runner should consider including in their kit. From clothing specifically suited for running to even perhaps a gadget or two, you can enhance and improve your running experience with relative ease. However, it is also important to balance gear with your actual focus on running. Sometimes, with technology, it becomes all too easy to succumb to the distractions they offer rather than using them to improve your running ability. With all that said, let's dive in to what gear you should rely upon when you warm up and start your daily run.

Water is essential for runs both long and short

It's a no-brainer that you need to hydrate to be able to run effectively and without harming your body. However, it goes beyond simply making sure you drink water frequently throughout the day. Developing a good level of hydration is just the first step. You should strongly consider adding some water-related supplies to your running kit. The form it takes is up to you, though. It could be something as simple as a BPA-free water bottle, for example. This safe and reusable plastic makes it easy for you to keep a quick drink handy when you start feeling parched. There are more involved options, though, that are ideal for long distance and heavy runners. Take a closer look at

3rd April 2017.As both an exercise and an activity, road cycling offers its participants an enormous amount of diversity in experience. From different types of terrain, like punishing uphills and undulating roadways, to the many sights and sounds of the world around you, there's lots to love. How long have you been using the same bicycle, though? If you're starting to notice performance problems, it's time to face an important question for every cyclist: should you upgrade your current bike, or just buy a brand new one? One of the fun things about a road bike is the ability to customise it not just in appearance but in function as well. You can change practically every major operating component on the bike in a variety of ways to yield different results. If your bike isn't producing the performance you need any more; changing parts can be a viable option. However, in some cases, it can turn quite expensive based on what you want from the cycle. When that happens, it's worth considering whether it?s best to spend the money on a new bike instead. Before we give you an overview of the potential upgrades, let's first look at the "whys" behind purchasing these parts and what to consider when choosing an area to upgrade. Then we'll weigh the pros and cons of each option. Ultimately, you should have plenty of things to consider when it comes to the decision ahead.

Why should you upgrade at all?

There are reasons to consider upgrades beyond squeezing better performance out of your bike. For example, perhaps you have a particular fondness for the frame you use. It might be particularly comfortable or well suited to your body type. Finding another bike that meets the