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Triathalon Racing

Triathalon racing is a complex sport that just looks easy. What you don’t know is that there was a lot of preparation for the average triathlete

The run. The swim. And, the biking.

These three aspects of triathalon racing will need to be carefully understood and developed.

You will need to first prepare your mind for the struggle that lies ahead.

You will then need to prepare your body and make it as nutritiously sound as can be.

Then, you will need to condition it to the elements that you will test it on. How do you do all of these things?

Training and coaching. Be prepared to spend a lot of energy and time if your goal is to be competitive, but even if your desire is just to take part in triathalons and stay healthy this still is true.

It starts at the beginning. You will need to shed those extra pounds and become a lean, muscled body.

Get the proper coaching. If not a physical trainer there are clubs

Postpartum Exercise

Before you start exercising your abdomen however, it is important that you check for a separation or gap in your stomach muscles. Some women develop a gap in their stomach muscles as a result of the expansion that occurs during pregnancy and labor. It can take anywhere from four to eight weeks for this gap to close.

If you attempt to perform strenuous abdominal exercises prior to this, you may permanently injure your abdomen. So be sure to check before you engage in any stomach exercises.

Here’s how:

– Life flat on your back.

– Bend your knees.

– Place the fingers of your left hand palm facing you above your belly button.

– Upon exhaling, lift your head and shoulders off the floor while sliding your right hand up your thigh toward your knee.

Feel your abdominal muscles tighten. As you do so, check for a gap between the edges of the muscle. If you have a gap that is more than two or three finger widths, you should perform only

Home Gyms

Setting goals that are realistic can be a huge motivating factor in sticking to your home gym workout routine. These goals keep your mind focused on the rewards you will see and feel.

Once you start your exercise workout program and experience good results, you will become even more dedicated to achieving your goals. When beginning an exercise program here are a few important things to consider:

1. Decide how many times a week you are willing to dedicate yourself to this exercise workout program. For any real benefits to occur, your home gym workout routine should be done at least 3 to 4 times a week. It is also important to set aside a couple of days each week for complete rest.

2. How much time do you plan on dedicating to your exercise program each exercise day? It’s best to start slow and gradually work up as you get more fit. Aim for 30 to 60 minutes a day on the days you exercise depending on your fitness level.

3. Remember to change your exercise

Make Fitness A Habit

One of the most excellent ways to make fitness a habit is to select activities that are enjoyable. Finding something that offers a lot of enjoyment can be a challenge, but just the once you have found something for which you are fanatical, it is easy to get attached to it. You do not necessitate sticking with the similar activity all the time. There is nothing incorrect with making swimming, dancing, walking, and other activities all part of your fitness schedule. Keeping things innovative is a great way to make fitness enjoyable.

If you work sincerely to get out there and exercise, you should reward your sincere and hard efforts. Occasionally looking and feeling great is reward enough, however, you deserve to credit your assurance to health and fitness. It is an achievement if you stick with an exercise arrangement, so make sure you admit your sincere work once in a while. Consider helping yourself to something fitness related plan on your commitment to fitness. Enrolling in a new-fangled exercise class or buying some innovative fitness equipment is a great way to remain encouraged.

Sometimes the finest way to stay encouraged and stick with a fitness

Lower Back Extension

If you sit on a chair all day, you may be experiencing tight or sore back muscles. To eliminate these nagging minor pains, perform this exercise 2-3 times per week consisting of 2 sets of 15 repetitions. This is an exercise also recommended by chiropractors and doctors. I’ve also seen variations of this exercise done in Pilates and Yoga. If you do constantly have back pains, it is advisable that you consult with your doctor before attempting this exercise.

Method of Performance

Lie down on a mat or carpet with your stomach to the floor, keep your arms and hands flat at your sides and legs extended like in a standing position, but lying down. Slowly raise yourself up from your torso as far as you can go but do not over-extend. Just to the point where you feel comfortable and you are receiving the maximum benefit. Remember to tighten your buttocks when lifting yourself from the ground and concentrate on working the lower back. Now slowly lower yourself back to the floor. Don’t forget to breathe. Do about 2 sets slowly consisting of 12-15 reps, 2 to 3 times per week.

Variations

This

Do Planks Daily

1. Mental Clarity and Focus

Yes! You will become mentally stronger as you add planks to your daily routine. It’s hard to hold a plank and think about a lot of other things. The pain from holding your body off the ground takes 100 percent of your mental attention. This allows you to clear your head of unwanted thoughts, stress from work, what to cook for dinner, and the list goes on. Even if you held a plank for 1 min every day, that’s 352 minutes of mental therapy a year.

2. Lengthen your Muscles

Since most people find themselves sitting for prolong periods of time due to work or lifestyle, the plank is a great exercise to lengthen your muscles from sitting. Tight hip flexors, rounded shoulders, and low back problems are all linked to sitting too much. Holding a plank will put your body in a position that extends the hips, promotes shoulder stability, and it can produce a stronger lower back. These reasons are more than enough to add planks to your life daily.

3. Location, Location, Location

While the plank can be done by anyone, it can also be

Better Calf Training

Half Reps Are An Excellent Idea. If you want to really up the ante of your calf training program, consider adding a few half reps into the mix. Half reps, where you move only through the top half of the range of motion, or if you are brave, the lower half, places enormous strain on your calf muscle because there is no point of relaxation in this rep range.

Usually, the best way to employ this technique is to perform ten full reps of your calf exercise and then move into ten reps or so of the half reps. Then, if you are not thoroughly exhausted, you can do another full ten reps to finish the muscles off.

Full Range Of Motion Is A Must. Next, make sure you are moving through the full range of motion: this means you are going beyond parallel. Many people do standing calf raises off the floor. While this is good to a degree, it will be far better if you let your feet drop below parallel: this gives you a much more significant stretch at the bottom of the exercise, which then translates to superior strength progression.

Try

Overcome Workout Plateaus

New exercisers often see quick fitness results such as weight loss and increased muscle strength while engaging in the same workout day after day. However, after several weeks following their fitness routines and they often become frustrated as the gains begin to dwindle. Eventually dieters scales become frozen on the same number or weight lifters are stuck at the same weight size. They hit a plateau.

A plateau typically is the direct consequence of a fitness rut – when an exerciser performs the same workout over and over. The human body is very efficient and quickly adapts to work. Once the body practices the same activity repeatedly, it grows more proficient at performing those moves. So that means it requires less energy and therefore also burns less calories.

Instead of celebrating their body’s improved fitness capabilities, exercisers often abandon their workouts. And who can blame them? After all, they no longer are seeing the results they desire and become increasingly bored with their workouts. Plus, hitting a plateau not only can halt fitness gains, but it can even reverse previous successes. But, with just a few simple steps exercisers can easily break-through that brick wall and

Stay Properly Hydrated

Simply put, 60-70% of your body is nothing but WATER – and this includes muscles, tendons, digestive system, everything.

You are constantly losing water through dehydration, sweating (especially if you train hard) and other bodily functions – and you need to make sure you replace the water lost on a regular basis, else your body just won’t function at an optimal level, regardless of how well you treat it otherwise.

Lack of water can affect you in many different ways. When it comes to training, a dehydrated person will never be able to achieve the same results as he would with proper hydration.

Symptoms of dehydration include sluggishness, not being able to recover well enough from your workouts, persistent headaches and much more. The exact symptoms will vary from individual to individual, but the root cause remains the same.

Despite the barrage of sports drinks, “post workout” recovery drinks etc out there, pure water is still and by far is the very best choice to stay well hydrated.

I recommend (as most medical experts do) drinking AT LEAST 8 glasses of pure water a day. This is simple enough to do, but you’d

Flattening Your Stomach

The following four areas of diet and exercise will help you gain the toned, flat stomach that you are craving.

1. Fat Intake

How much fat is in your diet? The American Food Pyramid says that a healthy diet is one that “Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products, includes lean meats, poultry, fish, beans, eggs, and nuts, and is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

Following the food pyramid will help you find the fats you need in good foods like nuts and plant oils as opposed to potato chips and ice cream. You should be taking in less than 30% of your caloric intake from fat so check your labels when you’re purchasing packaged products. Many products now have the trans fats listed as well, so you can see which percentage of fat belongs to which group; saturated, non-saturated, trans, etc.

2. Carbohydrate Intake

Maybe your friends were on lo-carb diets and were amazed at the weight they lost. Maybe you tried one too? Carbohydrates are amazing in that each molecule attracts four water molecules to it and they

Info of Cross Training

In order to maintain the effectiveness of your workouts over the long term, you have to employ a concept known as cross training. Although there is no hard and fast definition of cross training, the basic idea is that you continually change your exercise program to work both your muscular and your cardiovascular systems in a variety of ways, forcing your body to adapt to a new stimulus. Remember that the whole idea behind exercise is to make your body do things that it is not used to doing. In response to that effort, your body naturally adapts in order to meet the changing energy demands of the activities that you engage in. This process happens with your muscles, as well as with your heart, lungs, and circulatory system – collectively known as the cardiovascular system. To ensure you get the most out of your cross training efforts, you should make changes to the activities that challenge your muscles as well as your cardiovascular system.

Challenging Your Muscles

When you are putting together the muscular training part of your exercise program, remember that the primary mission of the activities is to challenge your muscles and connective

Salsa Dancing

Salsa’s popularity began to percolate beyond the borders of the Latin neighborhoods in the early Seventies, spreading into New York’s ballrooms and dance halls. Although somewhat formulized when practiced by those who favor profession competitions, salsa dancing in its most traditional form is typically spontaneous and extremely energetic. Dance movements alternate between the very slow and the furious, an embodiment of its lively musical style.

From a strictly athletic point of view, a night of dancing is a superb workout. It merges aerobic and anaerobic training, working your stamina and leg strength. Any kind of dancing is a great way to build the perfect body shape. The continual movements build up aerobic stamina while steadily burning calories over the course of the evening. This helps to strengthen and tone your legs at the same time you lose weight. But salsa excels at this.

Experts say that dancing salsa can burn up to 10 calories a minute, without the negative side effects of high impact exercises such as running. You can learn salsa dancing in the privacy of your home or in a studio, with or without a partner and it’s a fitness program that can easily

Kettlebells

The kettlebell trains the body to work as a complete unit and as a result creates true ‘functional’ strength and endurance. Kettlebell training is a great way to lose weight, tone up those soft areas of the body, and stay in shape. Kettlebells come in many shapes and sizes but that wasn’t always the way.

When kettlebells re-emerged from hiding in 2001 popularized by Pavel Tsatsouline the only weights available were 16kg, 24kg and 32kg.

These were the traditional sizes used in Russia and the weight is measured in ‘poods’ 1 pood was 16kg, 1.5 poods 24kg & 2 poods 32kg.

In Russia, their way of thinking was that if you are a boy use 16kgs, a man who demands strength and endurance a 24kg.

The 32kg was used by very big men and circus performers. Now 17 years later we have the luxury of choosing from a 2kg kettlebell up to 90kg bells that are used in CrossFit and Strongman comps for farmers walks.

So let’s get to it what size do you use?

Women should start with an 8kg and men a 16kg. Why so light you said in your mind, well that is so you can learn the correct technique for the basic

Gain An Avalanche Of Energy

If you really want to create energy, enthusiasm, and positive forward momentum in your life then start to move your body and breathe deeply each day with focus and you will begin to discover that which I am talking about.

All the systems in your body use energy. Pretty much everyone knows this and it often leads people to miss the boat entirely when it comes to getting themselves motivated, fit, and full of zest for life.

Of course the bodies systems use energy.

But guess what?

They CREATE IT as well!

People routinely forget this and it can lead to gross under training or simply performing the incorrect routines for that which they are after.

If you will allow me to get a little scientific for a moment, oxygen in the air has a very positive charge (imagine the positive pole of a magnet). Your bodily tissues and water therein act like the negative pole of a magnet.

Now, for those of you who are scientific you will know what this means!

Wherever you have a positive and negative pole there is the potential for ENERGY to be created!

Speed Training With Intensity

I remember the first time that I ever bounded for speed. I was a wee sophomore in high school when a graduate from our school – who was playing college football – came back to work out at one of our track practices.

Joe – his real name – came back with some great new drills – including bounding down the football field.

What is bounding? Think of it as exaggerated running. When you bound, you push off hard and fast from the ground with each step. Think of leaping like a gazelle or an antelope. You want to try to float in the air as long as you can before the next foot contact. Then, actively drive your foot into the ground to power your next glide. You want your feet on the ground for as little time as possible. Drive with your arms for full power. This is excellent for explosiveness and to increase your stride length – both key factors in running fast.

You should include different types of bounding for greatest results in your speed training. Try these variations to crank up your speed workouts:

o Regular bounding – drive

Recovery Spin

I started away from the house and left the sub division and onto the bike path. As I made my way down I climbed landscaping boulders and rolled over small snow hills that are left over from winter… oh wait, it’s still winter! Anyway, I was having a great time on the bike, as recovery days should be. I made my way over the bridge that crosses a section of the lake I live by and proceeded to leave the bike path for pedestrians walking their dogs and themselves. Occasionally I would hit a nice rock garden that the fat bike would completely absorb.

Up ahead I notice a significant snow hill at the end of a parking lot, it was in the shade so I figured I would give it a go, and it ended up being awesome! I made it up two snow peaks and back down to the parking lot. As I approached the other end of the parking lot I noticed another snow pile, this time out in the open and in the sun, I inspected the back side to make sure there was not a big drop off. I still had a

All about Kettlebell Tempo Training

Before we dive too deep into an explanation of how to set the most effective tempo for strength gains, it’s important to get an understanding of how tempo is measured in these cases. There are various tempos, so it’s important to know what the numbers really mean. In the case of 1010, the first number defines the amount of time spent in the eccentric phase, or the “relaxing” phase of the exercise. The 0 indicates the amount of time spent pausing after the relaxation phase. The third digit signifies the length of time spent in the concentric phase, or the phase in which the muscle being exercised is flexed. The final digit signifies the amount of time spent pausing after the concentric phase. To help visualize this, in a pushup, the eccentric phase is bending your arms and lowering yourself toward the ground, and the concentric phase is pushing yourself back up. So, at a 1010 tempo, one second is spent going down, then one second is spent going up, with no pauses before or after either of these motions. For a 4010 tempo, 4 seconds are spent bending the arms and going down toward the ground, and

If You Cannot Exercise

Prioritize Your Exercise

By prioritize, I don’t mean set up a workout schedule of what comes when. While that CAN be an important part of any physically active lifestyle, at this point, I’m just trying to get you off the couch and out the door.

So, at this moment, I’m talking about making exercising a regular part of your daily routine. It should be as much a part of your life as brushing your teeth or getting dressed. With that in mind, I want you to get much the same feeling when you skip your workout as you would if you walked outside without your pants on.

This means that working out, exercising, should have a high priority (see?) in your daily activities. We often tend to try to fit exercise in little niches and nooks around out other activities. It’s better to give physical activity a front row seat, and work a lot of the other “stuff” into your life, around your fitness routine.

Make It Pleasure, Not Punishment

No one has decreed that “exercise” has to be pushing weights around in a gym, or riding a bicycle until your lungs give

Burn Body Fat

Based on the name, you’re probably assuming that a Booty Band is only meant for booty exercises… Well, although, it is somewhat true, it’s also, not the entire story… You see, when you work out your booty utilizing a Booty Band, you’ll also, be working out other parts of your body and you’ll be burning body fat in the speed of light. You’ll also, be strengthening different parts of your body, as the resistance offered will allow for this to occur, without any additional efforts from your end.

This is no gimmick. If you use a Booty Band on a regular basis for at least 5 to 10 minutes, you will notice a significant change in your figure in just 30 days. Not only will you notice that different parts of your body are looking more firm and toned, but you’ll also, see that there’s been some significant weight loss.

Sure, as mentioned before, the name may be misleading, but we are here to tell you, that “yes” it will make your booty look nicer than ever before, but we also, want to tell you about the other ways that this will support you while trying

Bodybuilding Training

1. MORE THAN JUST LOOKS: Realize exercise is more than just having a great
physique. It is about strengthening the mind and heart and soul.

2. KEEP THE BIG PICTURE IN MIND: You will have good days and bad days. Keep a
one day at a time attitude.

3. BE SOLD OUT! No matter if you are a competitive bodybuilder or just one who
does it for a hobby, be sold out for life to exercise.

4. LEAVE YOUR EGO AT THE DOOR. This one will be hard for most of you to do.
But to be a champion, you have to get rid of your ego. Your mind is your biggest
competitor. In order to improve on your health you need to not be self-serving.

5. KNOWLEDGE IS POWER: If you think you know everything, forget, stop right
now. You never will know everything. Continue to learn all the time. Most
importantly, share your knowledge.

6. HAVE FUN: Most people in bodybuilding are wound way too tight. Loosen up a
little.

7. ASK FOR HELP: If you do not know something, ask someone who does.

8. MORE IS NOT BETTER: