Why Running is the Cornerstone Of A Healthy Lifestyle

Why Running is the Cornerstone Of A Healthy Lifestyle

When it comes to having the right workout routine for you, the exercises involved will likely vary from person to person. After all, there are infinite personalities out there, and a number of different exercise combinations that can achieve the same ultimate goal; being healthy.

There is one common exercise, however, that almost all will have in their routine, and that exercise is running. Sure, there are different ways to go about achieving the cardio goals of running, such as swimming, or cycling, but ultimately many simply prefer to run.

Why? Because for many running isn’t just about working the body, and getting fit, it’s also about getting out into the fresh air, allowing one’s mind to be clear, and simply enjoying the basic pleasures that come with focusing on an enjoyable task.

And this is why running is the cornerstone of many healthy lifestyles.

Time Alone

Running can be the most relaxing part of the week, if approached with the right frame of mind. Yes, there can be a great deal of sweating, perhaps even a bit of panting and gasping, but running certainly doesn’t have to be a chore. Many will indeed find it difficult to enjoy an activity when driving ones body into the ground is the result. But running doesn’t have to be like this at all.

Instead, consider running to be a little holiday away from daily life. Turn off your phone, put on a pair of headphones, set out a simple course, and just enjoy the time alone. Out in the fresh air, nothing can touch you, and nothing matters but the task of reaching the finish line. In fact, it doesn’t even have to be running at all.

Why not just a brisk walk, with a few jogs along the way? Approach running from this angle, and it might just become your favourite time of the day. The fact that it’s also healthy exercise is just an added bonus.

Achieving Running Goals

On the other hand, just because something is relaxing and enjoyable, it doesn’t mean it can’t also be approached with a competitive attitude. Just like using a mobile casino no deposit bonus, you can still claim rewards from something that’s technically free!

Use your phone, or a smartwatch, to record your regular running times, and aim to beat your best time. You don’t have to destroy that time, but improving it even by a few seconds is a sign that you are getting fitter. And what could be better than the feeling that your body is reaching new levels fitness?

Over the months, as your times get better, and your body healthier, running should simply be part of your lifestyle. There should always be time to run two to three times a week, and that time should be something you look forward to, not something you dread.

Once running has become part of your regular weekly routine, it wont be long before you have more energy, feel lighter on your feet, and wake up feeling great. There is, after all, a reason that running is one of the most common exercises in the world.

7 Tips for Increased Endurance

Most people, when hoping to increase their endurance and stamina while working out, will often focus on cardio activities like running or cycling, but in truth this is only a small part of the endurance-building recipe. What most don’t realise is that it’s also necessary to increase strength, but these 7 training techniques will significantly boost your endurance and stamina.

1. Combine Strength Training with Cardio

In order to best challenge your heart and cardiovascular system, you should get as many muscles working as possible. Choosing cardio-only exercises will prevent you from building endurance, so it’s necessary to include strength days into your training. While most do cardio one day, and strength training on another, it’s a good idea to combine the two into one training day.

2. Reduce the Amount of Rest Time

While most men give themselves 30-90 seconds of recovery time between sets, if your goal is greater endurance and stamina, you will need to sacrifice some of this down time. Your muscles should be burning by the end of your sets and you should be breathing heavily and sweating – only take a break if you physically cannot continue.

Do a series of movements such as 10 each of pull-ups, squats, push-ups, and sit-ups and do 3 rounds back to back – breaking as minimally as possible.

3. Choose Fast-Paced, High Intensity Lifting

Using weights at an extremely rapid pace won’t necessarily increase your chances with sports betting NZ, but it will improve your strength and your endurance capabilities, as it’s one of the best ways to ignite your metabolism.

Doing an excessive amount of endurance-only training will actually slow down your metabolism as your body will start to eat away at muscle tissue.

4. Compound Movements Instead of Isolation

Examples of compound movements which require the use of more than one joint are squats, step-ups, push-ups, and pull-ups. These exercises will improve your endurance more than exercises which isolate specific muscle groups, such as bicep curls and leg lifts.

Isolated exercises aren’t going to stimulate your muscles enough to increase stamina.

5. Routine is Your Enemy

What many people don’t realise is that switching up your workout is the key to building endurance and stamina. The human body gets used to a workout routine after two weeks, so if you’re always running, try boxing instead. If you’re a cycling fanatic, switch it up by running stairs instead.

It’s important that you move your muscles in different ways to decrease the chances of developing overuse.

6. Say Yes to Hybrid Exercises

Hybrid exercises take two separate movements and combine them. Examples include: a ‘thruster’ is a squat with an added overhead press, jumping pull-ups, or lunges with bicep curls.

The more muscles you get working in one go, the more it will engage your heart muscles, which in turn improves your stamina.

7. Include Explosive Movements

If you’re looking to challenge your strength, endurance, and stamina simultaneously, it’s imperative that you include explosive movements which require a lot of energy. Once you become more explosive in your movements, you’ll notice that you actually start moving faster.

Try adding the following to your workout routine: burpees, box jumps, jumping knee tucks, and power push-ups.

How Fitness Affects Performance

How Fitness Affects Performance

There are many things that come to mind when we think about the value of exercise, but we mostly think about how it can benefit us on a physical level. This isn’t necessarily a good thing, as it implies that we are less worried about our health and more worried about whether we look good come summer time.

Thus, we thought it would be an important exercise to take not of what exercise can do for your body and lifestyle, which is why we’re going to take a look at all of the benefits that come with great levels of fitness, from an attractive physical appearance to improved mental performance.

Practice Makes Perfect

Let’s start with the more obvious benefit of employing a decent fitness routine and something most people are after – a great physique. This is something that comes with exercising regularly.

An added benefit, and possibly even more of an obvious factor, is that the more you exercise the better your physical performance will get. When you start to feel yourself getting fitter, you will notice just how much easier it is to go for that run, swim or cycle. After all, practice does make perfect.

A Fit You Is a Healthy You

Your health will also improve when you employ a fitness routine that you stick to, including important factors like lowered blood pressure and a healthier, better working heart.

You’d be surprised just how much going for a run regularly or even playing a game of football with friends could improve your overall health. Exercise has been known for helping with those that battle with sleep deprivation or even a bad back.

One thing you must take into consideration, however, is that it cannot simply end at improving your fitness, you will need to make sure that you take on a healthy balanced diet that further improves your performance in fitness and health.

Mentally Sound

Another way in which fitness can affect performance is on a mental scale, with many studies proving that it does a great job helping with concentration, whether you’re doing some work  or you’re playing Canada slots online.

What’s more, improved fitness can also help with sometimes crippling ailments, such as anxiety. In fact, a few studies have found that aerobic forms of exercise can actually reduce the anxiety that we experience on a daily basis as well as anxiety sensitivity, which means that exercise could essentially could help us be a little less reactive to physiological changes that come with high pressure situations.

Exercising boosts your mood, increases energy levels and could be the answer to your mental health problems, but it could also improve your performance in the workplace quite drastically. There are a few things that you can expect when you implement a fitness routine:

  • Your concentration will improve
  • You will notice your memory is a lot sharper
  • You will be able to learn a lot faster
  • You will noticed a prolonged mental stamina
  • Your creativity levels will improve
  • Your stress levels will decrease

To sum it all up, if you thought you couldn’t benefit a great deal from exercising more, you thought wrong.

Warm Ups Are Important – Fitness & Sports

Warm Ups Are Important – Fitness & Sports

Why Warm Ups Are Important

Completing a few warm up exercises is important for a number of reasons, from warming up your muscles to gradually increasing your heart rate. In fact, it can do a whole lot more for your body as well as your mind.

Whether you are going for a light jog around the block for the first time since high school, or you’re training for a marathon you’ve been planning to run for some time, a good warm up routine is imperative to ensure that you do your ultimate best, and avoid any injuries while doing so.

Always Be Prepared

Some solid advice in exercise and life in general, making sure you are always prepared is very important. It can be equated to driving your car in the dead of winter, where you have to warm up or you won’t get very far when you try to rev it up some considerably high speeds, and the same goes for exercising.

If you want to avoid pulling any muscles, you need to warm them up first. You have to prepare yourself physically if you want to ensure the best performance. This means gradually increasing your body temperature with a simple but effective warm up exercise.

Increase Your Blood Circulation

You’d be surprised at how important blood circulation is when engaging in a bit of exercise, regardless of how strenuous it may be. Just 5 or 10 minutes can help gradually increase the blood circulation in your muscles, ligaments and tendons.

Consider it like oiling a wheel that keeps squeaking, where you provide the many aspects of your physiology with a chance to start working together. With muscles warming up and helping you prevent injury and your ligaments and tendons increasingly becoming flexible, not warming up before working out would be a silly move.

Mental Warm Ups

Your mind is one of the most important aspects to any part of life, including something that appears as thoughtless as working out. This is especially true when getting involved in strenuous exercise that goes on for some time, such as a long hike or a marathon.

During these times your body will take on a lot of stress and adequate warm up activities actually help you deal with that stress a lot better. So, whether you’re referring to a 10km run, or in my case an afternoon spent playing online slots NZ from the comfort of my couch, being mentally prepared is imperative.

Warm Ups Vs. Stretching

Warm up exercising and stretching have often been grouped together, however, they are actually 2 very different principles in terms of proper exercising. While they are both very important in ensuring an optimal workout, warm up exercises increase your body temperature gradually and stretches are solely beneficial for your muscles.

Make sure you know the difference between the two, because stretching is not going to be enough for endurance sports and you very well may still end up with tears. The safest bet? Do both.

Top 3 Fitness Tests for Athletes – Know the Facts

Top 3 Fitness Tests for Athletes – Know the Facts

So, you’ve joined the impressive world of athlete training, or maybe you’d simply like to know more about the strong group of people that left you in the dust in high school track.

Either way, you’ve arrived at the right place because I’ve put together something of a guide to understanding athletes and the fitness testing that they have to go through in order to qualify for their chosen sport.

A Quick Introduction to Fitness Tests

Before we get started, I should just point out that I wasn’t one of the ones left in the dust as I mentioned before – I was the one trying to fake a sick note so that I didn’t have to run at all.

The point is, whether you consider yourself an athlete or not, you can benefit a great deal by coming to understand athleticism and the testing procedures they go through – especially considering the fact that it could give you some extra insight and help you win a bit of money on an event the next time you visit a CAD casino, after all stmaina is applied in every game.

Testing, Testing 1, 2, 3

Fitness tests come in a number of shapes and sizes, some of which are specifically designed for certain athletes and others that are appropriate for any and all athletes, such as the more commonly known anthropometric tests that include height, skinfolds and body mass.

It all depends on athletic discipline, but these tests are essentially designed to be able to determine the athlete’s cardiovascular fitness. If you’re looking for the most accurate tests, then you should be looking for the more structured ones, which are ultimately fitness tests that involve CD recordings with timed intervals and specific directions. Let’s take a look at a couple of examples.

1. 20m Multistage Fitness Test

Commonly known as the beep test, or in my case the bain of my high school existence, the 20m multistage fitness test is (to my disbelief) the easiest one that involves the use of a CD with recorded intervals.

20m Multistage Fitness Test -Fitness Tests for Athletes

You start at one end of the 20m stretch and have to cross it with every beep you hear. Athletes must cross before they hear the next beep and it gets tougher as you go, with the intervals between each beep getting shorter and shorter. They are then scored on the level they reach before the end of the test.

2. The Yo-Yo Intermittent Fitness Test

The yo-yo intermittent fitness test is a bit tougher, takes place over a 25m stretch that is divided into a 5m section and then a 20m section.

The Yo-Yo Intermittent Fitness Test - Fitness Tests for Athletes

This time, the athlete is expected to run the 20m stretch according to the beats, but when they get back to the starting line they must then walk or jog the 5m in 10s and return to the starting line before the next beep.

Again, the time between beeps will shorten, however, this time they are given a warning and removed after the second time they fail. They are scored on the number of metres they run.

3. The JAM Intermittent Fitness Test

The hardest of the 3, this test involves a triangular circuit with each side labelled either walk, run or jog. Athletes follow accordingly, but every 2 minutes or so they have to replace the run side with a 12m sprint.

JAM Intermittent Fitness Test - Fitness Tests for Athletes

The whole circuit must be completed before each beep and they are removed as soon as they fail. The participant will then be scored on the time it took to complete the circuit.

Bad Workout - How to deal with a bad workout

Dealing with a Bad Workout

You just don’t want to be at the gym today doing exercises. Everything feels impossibly heavy, and you are simply going through the motions, gritting your teeth and counting the sets until you have done what you need to do and can leave.

It happens! I’ve had terrible workouts –sometimes once a week, sometimes more than that. Every so often I have to plod my way through a whole run of terrible workouts, feeling like I’m suffering some lower-grade poisoning with every session just dragging through without any real aim or purpose, and the only relief is when it’s over and my conscience lets me hightail it out of there.

Remember that Bad Workouts are to Be Expected

Bad workouts, like awful days at work, terrible ones at home, or a visit to the dentist, are normal occurrences. They are just one part of the game, and will always appear every now and then.

In fact, if you think about it, working out is meant to be hard work –that’s the point! Things that are easy are never with great rewards, and although these are fine and sometimes necessary to do, chances are they are not likely to amount to much.

Just like the big win at the sports betting sites available online –getting good is hard work, but the rewards are worth every moment of it.

Sacrificing Who You are for Who You Want to Be

The act of changing how your body is made up is a lot more intense when you think about it as a lot more than just losing fat or building muscle.

You are sacrificing who you are right now for whom you want to be in the future, and then making use of everything at your disposal in order to do so.

Forging a new self is a process of heat and fire, hammer and anvil, lighting crashing and thunder smashing, not simply changing your clothes, or getting a haircut.

Embrace the Difficult Days as Best You Can

Truth is, sometimes work outs are hellishly hard. Sometimes you have to just do them as best you can, and that is as it should be.

Woe to the man or woman that believes that things that don’t come naturally, or easily, are simply not meant to be done.

We see evidence of this mindset all the time –someone tries something new, flounders, brands themselves abysmal failures and quits.

Understanding that nothing meaningful happens easily or automatically is the first step towards getting through those bad days, and the simple truth is that everything takes a lot more time, effort, and gumption than we believe at the outset.

Lewis Carroll summed it up in Alice in Wonderland: we have to run as fast as we can in order to stay in place, and at least twice as fast if we want to get anywhere.

This is just a matter of fact: if it’s hard, chances are it is worth it. Struggling is the point, and how difficult the struggle is reveals how much your struggle is worth.

Fitness Lifestyle - making fitness enjoyable

Making Fitness Part of an Enjoyable Lifestyle

Whether you are just starting to get fitter or have spent years working hard at the gym, chances are that, at some point, you have come across and despaired at the clichés surrounding fitness lifestyles.

These include things like having to limit your food to only bland, diet-friendly choices, feeling hungry and irritable while you doggedly power away on a boring treadmill every day, and just generally feeling imprisoned by the daily routines you have signed up for in order to start getting healthier.

The good news is that these clichés are not true –in fact, getting stuck into a regimen that you resent is an almost definite way to never integrate the changes you need into your lifestyle.

Patience and Mental Discipline is Important

Fitness is a flawed, long-distance event that will ask you to tap into the reserves of your patience and cultivate huge mental discipline. It is not a short-term, hell-month type of experience, and nobody gets fit in 30 days or three months.

If you are paying for services that promise you these kinds of results, you have been tricked, and need to hightail it back to the world of reality.

The truth is that fitness as part of your lifestyle can be something you truly enjoy that has positive effects on your day-to-day lifestyle, or something you dread and loathe doing.

The path that you end up following is one of your own choosing. This article outlines some ways to make it a good experience, and so ensure that you stay motivated to stick with it over the longer term.

Make Plans to Be Successful

If you are going to be working really hard, make sure you do it right, and are working towards the results you want. Plan on how to do this, and include rewards along the way as you reach your milestones.

Spending some time at one of the online betting NZ sites so widely available could be how you celebrate dropping your first dress-size, for example. These kinds of rewards will ensure you stick with your plan even when the going gets tough, and will help you acknowledge how far you have come.

Have Fun with Your Cardio Workouts

If you are one of the many individuals, myself included, that loathe running, I have excellent news for you! You don’t have to do it!

You shouldn’t be forcing yourself into your jogging pants to meet your cardio requirements. If you don’t enjoy it, find an activity that gets your blood pumping and heart thumping and do that instead.

Fitness - running on a treadmill - healthy Lifestyle

Stop Worrying about Everything

Once you have done the research you need to and selected a fitness programme that you feel is best for your requirements, settle in a little and enjoy the ride.

Put your focus on keeping your mindset clear and your discipline sharp instead of trying to find a way to get quicker results, or worrying about having chosen incorrectly.

Get Ready to Go the Distance

Release dangerous ideas about your self-image and thoughts that pigeon-hole you as an unhealthy or unathletic person.

These kinds of negative proclamations only halt your progress and encourage failure.

Remember that your brain can be either you best ally or worst enemy, and direct your thoughts towards its being the former.

Rugby Training Drills – The Basics

Core Skills and Fitness Rugby Training Drills

Rugby has been likened to a war game, with tactics and game play being backed up by core skills and fitness. To excel at the game, one needs a balance of the two. In this article, we will look at a  few key fitness and core skills exercises which can be conducted both on and off the field. Enter rugby training drills.

Most of them involve the ball, which is a great motivator as many players find ball work much more rewarding than pure fitness training. Please note that these exercises are for a pair of players, not individual work.

Rugby training drills are an important part of improving yourself and your team. Many of the rugby sites online which offer these rugby training drills will also offer some NRL betting tips for those who have a real love of the game, and are eager sports bettors

Truck And Trailer

This exercise improves both cornering and ball passing in tight spaces.

  • Draw a small square on the frilled using tape or chalk, about 5 meters by 5 meters.
  • The “truck”, runs around the square as a balanced but fast pace, while the “trailer” tries to stay as close behind him as possible.
  • While running, small pop passes between the two should occur
  • Keep this going for one minute intervals with 2 minutes rest in between.

Continuous Defending - rugby training drills - fitness collaborative

Relay Races

Much of the game relies on a sudden burst of speed and power in order to score a try, or catch a ball. Although relay races are common enough to be played at most high school athletics meets, they make a great rugby exercise too.

  • Set up two cones about 50 meters apart
  • Each player has to race around the cone carrying the ball and pass it to the other player when they reach the start again.
  • This can be done by more than one team to add to the competitive edge or involve a third person to time you to see if you can improve.

Bending Poles

Bending poles or agility poles are a great way to improve balance as well as speed and agility. Being able to alternate your weight to each foot is imperative to this exercise.

  • Set up a series of poles which are either solid into the ground or in buckets filled with sand, about 2 meters apart.
  • Each player has to run down the line of the poles, weaving in and out as one would do in a slalom ski course.
  • Time the runs to see who is the fastest and whether you improve or not.
  • This can be extended by setting up two courses and carrying the ball throughout the course.

Continuous Defending

This exercise requires three players. In this set of rugby training drills both speed and tactics play a part, increasing the core skills of tackling and dodging. No equipment is needed other than a ball and the three players.

  • Two players have to beat one defender by drawing and passing between themselves,
  • Initially, the defender tackles by using a two handed touch, although this can be extended to proper tackling for more advanced players.
  • As soon as the player’s score, the initial ball carrier becomes the defender, the scorer becomes the initial ball carrier, and the defender becomes the support player.
  • This continues for 30 seconds to a minute, with 2-minute breaks in between.

 

Are Smart Watches A Help Or A Hindrance To Getting Fit?

Today’s modern lifestyle makes sitting around and not exercising all that much easier. Growing trends towards getting off the couch are sweeping the world, however, along with little gadgets which claim to make your exercise time that much easier and fun.

Smart Watches, Your Fitness Friend On Your Arm

The smart watch is one such gadget. Falling into the smart device family, this little piece of technology is light, easily transported and always available. It can do all sorts of incredible things, such as answer phone calls, display messages, and of course, track your fitness goals and experiences. The Apple watch is one of the most popular smart watches aroudn today, as is Samsung’s competitor to the Apple watch, the Samsung Gear 3.

Motivation By Your Side

No one likes exercising alone, especially if they are just trying to get into it. The smart watch can help here, as it is almost like having an exercise partner with you all the time. You can set your goals on your watch when you are feeling particularly motivated, and your little friend will remind you of them at regular intervals.

Your watch can be used to play music to you while you sweat, or even say little motivational insights to keep you going. One can even access an online sports betting guide, read up on a few stats and take a breather while placing a bet on your favourite team.

It will track your steps, tell you when you have done well, announce how many calories you have burned, and even tell you what to eat post workout.  Stefan Olander, Vice President of Digital Sport at Nike says that sports trackers are extremely motivational and has quoted: “There’s incredible power in knowing how you’re doing”

The Flip Side To “Tracking”

As much as knowing how you are doing is incredibly motivating, the flip side to this is becoming more and more common. Over tracking is becoming an obsession whereby people use their smart watches to track their every movement.

This can cause one to become obsessed with one factor of fitness to the detriment of an overall healthy lifestyle.  Joshua Klapow, PhD is a clinical psychologist from the University of Alabama.

He has studied the effect of smart watches and other fitness tracking devices and warns: “You can get so caught up in tracking that it overtakes you emotionally and psychologically…Over tracking syndrome can be problematic when the behaviour you’re trying to engage in becomes secondary to the numbers.”

The Social Network Aspect

Sharing your progress on your personal fitness journey with your friends can be motivating in itself. As envisioned by technology visionaries like Mark Zuckerberg and Steve Jobs, it’s important that devices help people connect. That’s why many smart watches allow you to automatically update and share any exercise achieved, such as runs or even simple workouts. Sharing anything on the web, even to your close friends, opens you up to judgment.

Let’s face it, most people judge others even if they don’t realise it. When you are doing well, and sharing your progress the positive comments can help to spur you on to even greater heights and achievements. There is nothing like feedback from real people to motivate you into reaching your goal.

smart watches - activity tracker - keeping fit with a smart watch

Unfortunately, like everything else in the world, this has a flip side too. Regular updates may peter out if you lose motivation, which may have a spiral effect on your psyche.

Knowing that your updates are fewer and further between may make you feel like a failure, thus perpetuating the cycle of being demotivated even more.

So, What’s The Verdict on Smart Watches?

In summary we can be safe to say that a smart watch can be both a help and a hindrance, depending totally on how you use it and let it affect you.

Woman planking at home in order to stay fit and healthy

3 Tips for Staying Fit When at Home

It’s important that we’re always working on staying fit, regardless of our circumstances are. No matter what kind of exercise it is that you most enjoy, the possibilities that you can do so without leaving your house are big.

You do not need to visit gyms in order to stay trim, and not only are you far more likely to do what you need to if you don’t need to commute, the money you save can be spend on rewarding yourself for sticking to your schedule!

Resetting Your Overall Attitude is Vital

When it comes to staying fit, your first task will be resetting your mind, and taking the focus back to your daily life, instead of having exercise immediately associated with having to go to a gym, or, at the very least, having to shell out money in order to get costly equipment installed in your home.

A great way to start making staying healthy a part of each moment of our day-to-day lives is to rethink the ways we eat. Simply not purchasing foods that are high in calories and low in nutrients can go a long way towards motivating you to stay in shape and away from the carbs and calories you are trying your best to avoid.

dumbbells at home workout to maintain and improve fitness for staying fit

Remember to Reward Yourself is Key to Staying Fit

When you have set your schedule for exercising at home, whether it is an hour of yoga 3 times a week, a run before work in the morning, or a 30-second plank 3 times a day, remember to include milestones in your timetable and properly reward yourself each time you reach one. This is integral to stating fit, as your goals have to be progressive.

These can be made up of a certain amount of time that you stick to your timetable, such as exercising for 5 days straight, or losing a certain amount of weight, but are important, and will help keep you going when the going gets tough.

One very popular way to do this is with a quick real money game at a top Canadian mobile casino –you will not need to break your day up by commuting to a land-based casino in order to play, and can relax and have fun with top titles right from wherever you are, as well as gaining real money rewards on top of the relaxation and enjoyment the games provide!

Work Activities into Those You Already Enjoy

If you enjoy a particular television series or love reading at home, find a way to combine these pastimes with those that help you lose weight and aid in staying fit.

You could binge-watch your favourite show with the condition that you spend some of that time doing exercises with easily portable equipment like dumbbells, for example, or make it a rule that between each episode you need to hit 100 sit-ups.

Taking your book with you onto the Stairmaster, if you have one, is a great way to keep your mind off of the time you are spending doing something you don’t enjoy, exercising, with something you really do enjoy!

You could even make it a rule that the only time you are allowed to read your favourite novels is when you are in motion, and thus motivate yourself to do more every day.