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Monthly Archives: April 2018

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 to join and books to read that will assist your training.

You will need to learn how to eat the right foods to fuel your body when you need it the most.

Knowing when to eat the carbs and when to eat the protein is important, ie. Consuming the proper nutritution to help you train and race.

The good news is that triathalon racing is a sport in which you can constantly push yourself and training for, plus you end up in great shape and you generate some great friendships.

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 moderate exercise.

The gap will eventually narrow to one inch or so, and at this point you can typically safely perform crunches with no adverse effects. If you are having difficulty assessing whether or not your abdomen has a gap, ask your healthcare provider to point it out to you. This is actually a physical condition referred to as diastasis recti (but no need to get technical here!).

Below you’ll find some of the best exercises for restoring shape and flexibility to your stomach muscles:

Leg Slide

This exercise can generally be started during the first month post partum. You can do it while sitting on the floor watching your baby.

– Lie on your back with knees bent.

– Tighten your stomach muscles while pressing the small of your back against the floor, exhaling as you do so.

– Slide both your legs apart, so that they are moving away from your body. At the same time, keep your back flat on the floor.

– Return your legs to the start position when your back starts to arch.

– Repeat 5-10 times.

It is important that you pay close attention to your breathing during the leg slide, and tighten your stomach muscles before your slide your legs away from your body. Also pay attention to be sure the small of your back is pressed against the ground.

Pelvic Tilt

This is a great exercise for toning and strengthening the stomach, and can be started shortly after delivery.

– Lie on your back with knees bent and feet flat on the floor.

– Inhale while allowing your abdomen to expand.

– Upon exhaling lift your tailbone toward your belly button, while keeping your hips on the floor.

– At the very top of the tilt squeeze and tighten your buttocks for five seconds, then slowly release.

– Repeat.

Standing Pelvic Tilts

A variation of the traditional pelvic tilt, you can accomplish this exercise anywhere even on the go!

– Stand with your knees bend and legs hip-width apart.

– Place your hands on your upper thighs while resting your upper body weight on your arms.

– Stick your buttocks out just enough to flatten your back.

– Inhale, and then as you exhale pull your pubic bone toward your navel, pointing the tailbone downward.

– Repeat to a flat back position.

Head Lifts

Consider this exercise a sort of ‘mini’ crunch that you can try if your abdomen is still healing from the trauma of birth.

– Lie on your back with knees bent and feet flat on the floor.

– Be sure your back is pressed to the floor.

– Lift your head off the floor and bring your chin toward your chest.

– Hold this position and then return to start.

Seated Lat Rows

This exercise actually works to tone the upper arms and back. It is important that you establish balance in your exercise routine. By working out your back muscles in particular, you’ll provide extra support for your abdomen. For this exercise you’ll need either two light dumbbells or milk containers filled with water.

– Sit on the edge of a chair.

– Bend knees and keep feet flat on floor.

– Place dumbbells or milk cartons by your feet.

– Bend forward and bring your chest to your thighs, while keeping your back flat.

– Hold one milk carton or dumbbell in each hand, allowing arms to hang down with palms facing one another.

– Bend your elbows and bring them up toward your shoulders.

Straighten arms, repeat 5-10 times.

Push – Ups

Push ups can be done at any time, even during the first couple of weeks if you are feeling strong enough. Push ups are a great way to help strengthen your upper body, which will need to be strong to carry baby around.

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 and cardiovascular fitness program every few weeks. That’s because your body will adjust to the same routine and your workout won’t be as effective without the change. Variety is a key element for keeping your motivation going and the boredom at a minimum.

Exercise and good aerobic workouts can provide you with a lifetime of good health. According to a study in 2004, more Americans are now participating in fitness activities to maintain a healthy lifestyle.

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 plan is to share your enthusiasm with others. Find a buddy who also desires to add fitness to their lifestyle and find things you can carry out mutually. If you are both high-spirited individuals, exercise it to keep your feeling determined. Those who are not high-spirited can still encourage one another by setting shared ambitions and making arrangements to work out jointly.

A big blunder most people make when improving fitness is to execute the whole lot at once. This is a blunder for the reason that you burn out on the novel things you are doing. Some people make a decision to revamp their lives and start on eating differently, working out, and trying to develop into an all-around healthier person all straight away. You identify yourself best; however, make sure you are not taking on too much all immediately. Small changes over time frequently last longer than comprehensive changes in a short period of time.