The link between sports and overall health and fitness has been proven countless times, and for those that have never been able to integrate fully into the clinical atmosphere of their local gym, the next best choice is a sport.
You may not realise this, but your body is a machine which constantly reinvents itself. Throughout the day, your body breaks down its own tissue and replaces it with new tissue created from the foods we eat and the recycled material foraged from other tissues.
Every person’s body does this, but the process takes place much faster in the bodies of people who work out. As such, if you’re looking to bulk up, nutrition has to become an essential part of your routine.
How Much You Should Eat
A recent study found that muscle mass increased 0.2% per day during the first 20 days of a strength-training program, besides the high rate of muscle-protein breakdown already occurring. This easily explains why someone who’s just starting out on muscle building requires more protein that someone already deep into a strength training regime.
As such, a good amount to aim for when starting out is 0.73 grams of protein per 450g of body weight per day.
How Often You Should Eat
The process by which the body takes protein from food and turns it into muscle tissue is known as protein synthesis. As nutritional advisor Mike Roussell, Ph.D. explains it, protein synthesis is like a light switch – it’s either on or off.
By ingesting 20-25 grams of high-quality protein, the process of protein synthetisation is turned on. It has been proven that those who eat at least 20 grams of protein 6 times a day – best ingested while playing pokies online – will lose body fat and increase lean mass, but if 6 meals seems excessive try 3 protein-rich meals per day instead.
Pre- and Post-Workout Foods
A recent study found that those who took protein supplements gained almost a full kilogram of muscle over 12 weeks compared to those who did not.
With this in mind, studies have also shown that your muscles are most receptive to protein every 4-6 hours and you should ideally eat a protein-rich meal 2-3 hours before training and another within 1-2 hours of finishing your workout.
The Best Sources of Protein
Your body needs amino acids in order to build muscle as they are the building blocks of protein and certain foods contain different combinations of amino acids. Of all the amino acids, leucine is by far the most important when it comes to building muscle and it takes approximately 2-3 grams of leucine to get the maximum effect from a meal.
The good news is that any average-sized portion of protein contains at least 2 grams of leucine.
Carbohydrates and Fat
Most us who work desk jobs don’t need to ingest pre-workout carbohydrates as you have plenty in reserve and your regularly scheduled meals should be enough energy for a solid workout.
However, there is evidence that combining protein with carbs in a post-workout meal will result in higher protein synthesis and you should ingest a good amount of healthy fats in the form of olive oil and nuts.
The AFL is the professional Australian Rules football competition, it is all held in Australia with Australian teams only (it really is in the name!) The AFL is also the governing body for the sport, originally being founded as the Victorian Football League and was responsible for the rules of the sport.
AFL inaugural season was in 1897, with teams only from the state of Victoria in Australian; it expanded in the 1980s to include more states and changed its name in the 1990 season to reflect this inclusion of more states.
The AFL now consists of 18 teams across all Australian states except Tasmania, with matched played across those states as well as exhibition matches in China. Since it first began the sport has become Australia’s favourite and AFL betting odds and placing bets on these matches are huge in Australia.
Aussie rules as the sport is commonly known, are played on an oval shaped field between two team of 18 a side. Additionally there are 4 interchange players in this extremely physical contact sport.
The aim of each team is to score as many points as possible by kicking goals across the opposing team’s tall goal posts, while preventing their opponents from scoring on their own goal posts. The defence of your goal is usually done with tackles or obstructing the opponents.
Each game is held in quarters, of 20 minutes a quarter with play rotating and each team getting a chance to attack from the opposite side.
The match is started by an umpire, who oversees the game to ensure fairness; each match has three field umpires, 2 boundary umpires and 2 goal umpires to keep official score. One umpire is kept on hand to replace any of these umpires in the instance of an emergency (it can be a contact sport even for umpires!)
Each year the rules of the sport are updated to ensure that best practice is adhered to, making sure that enhancing drugs are banned and that injury management is included. As Australian Football continues to grow, and other contact sports like Rugby or American Football, the understanding of what trauma injuries (especially brain trauma) can mean to individuals is used to ensure the sport is kept as safe as possible for players.
– A player may use any part of their body to move the ball (including hands)
– a player holding the ball must perform a running bounce every 15 metres, if they fail to do this a free kick will be called by for the opposing side
– The ball must be punched from one had to the other when it is being handballed, but not like a volleyball serve. Team mates cannot simply pass the ball between each other.
– The ball must never be thrown
– Players on either team can be on any part of the oval at anytime in the match, as the offside rule is not applied in the AFL
– Kicking the ball is the most common way to move the ball up the field (as the ball cannot be thrown)
– Types of kicks
Drop punt – drop the ball directly down and kick it before it lands
Grubber – this unpredictable kick is hard to control or accurately predict were it will end up, so it is rarely used
Torpedo punt – used to send the ball further but is hard to catch due to its spinning on its axis
For those not aware, the CES is the Consumer Electronics Show, which is acclaimed for showcasing some of the most impressive new electronics. Each year is more impressive than the last, and the perfect place for electronics enthusiasts to see what the future has to offer.
The 2018 show was yet another spectacular affair, with many electronics devices showcased that astounded and astonished guests, impressing with innovation, impressive design, and overall creativity.
One of the more impressively demonstrated genres was in the electronic fitness department, where guests got to see what the future has in store for new fitness equipment. Let’s take a look.
Hitting the cardio is fun, but let’s be honest, everyone has a better experience with a bit of guidance, and something to focus on. Well, Peloton knows this, and has already been dominating the electronics fitness world with it cycles, which include high quality screens that stream workout guides.
This year Peloton again wowed onlookers, but this time with a treadmill. The Peloton Tread is similar to the Peloton cycle, complete with a screen that can display high quality digital content. So, while an exercise fanatic gets into the zone, they can focus on a digital display that guides them to a perfect run.
Spire Swim Tracker
Something that swimming enthusiasts have always complained about is how tricky it can be to track swimming pool based exercise. There are watches, but few swimmers want an electronic device on their wrist when swimming. Well, the solution is here; the Spire Swim Tracker.
This small device can easily be embedded in swimsuits, and will relay information to a paired smartphone. Incredibly convenient and helpful.
Soul Electronics Run Free Pro Bio Headphones
Sweat proof headphones that help you with your workout seem like an obvious idea, but it is only now that the real deal has arrived. These headphones, working with an app, monitor exercise, track body movement, and provide a constant stream of advice and support to the runner.
A truly excellent idea, and the perfect companion for those who are serious about getting the best run, or other workout, possible.
Under Armour HOVR Record-Equipped Shoes
Another idea that seems very obvious when you think about, The Under Armour workout shoes are not only perfectly designed for comfort and support, but also have a built in GPS and monitoring chip. The chip will sync with a smartphone, and relay essential information.
They aren’t cheap, but combining a great running shoe with a GPS and monitoring system wouldn’t be. Essential for those serious about exercise.
Black Box VR
Everyone knew it was coming, and finally it’s here. Combining VR and working out is the Black Box VR system. This new VR marvel promises to offer the most immersive, full body workout you’ve ever experienced, with the benefit of transporting you to an immersive VR world.
Much like the immersive games of online Blackjack Canada has to offer, anything to do with VR is hot right now.
It really does feel like the future with such amazing new technology available to the general public.
I know, I really do know, that I am not going to be the next LeBron or Kobe (mainly because I am 5ft5 and my hand eye coordination has always been terrible) but basketball can be an amazing way to get in shape.
Asides from the fact that the rules for playing a pickup game in the park or at the gym are very simple; it’s a fun and fast game. It’s easy to pick up an opponent or two and nearly everyone knows the rules.
The Unofficial Rules (in case you need to know)
- No cherry picking players on your team
- No bogus fouls
- And if someone calls foul – respect them
- Game point scorer gets to make free throw after
- Do not try and be a constant scorer – team playing guys
- bucket counts as ones only
- Do not wear a full superstar basketball kit – people are not placing their best NBA bets on you – don’t be weird
- Watch others play and learn the rules of your local court – and agree before hand on the rules
Here are the top seven fitness reasons to take up basketball as your go to for fitness:
So yes, you are not LeBron, but you too will be running up and down the court, passing, dribbling, jumping and shooting. This all equals a great cardio workout, without the monotony of a treadmill or the high kicks of an aerobic step class.
While participating in a game, you are doing a large amount of aerobics, so you can expect to burn a significant amount of calories – from 600 calories and up!
And participating in this kind of exercise is an “easy” way to get so involved in a sport, that you do not notice the actual length of time spent exercising!
Three: motor skills
Spending time practicing you jump shots and free throws is incredible helpful in building your motor skills and coordination. For example, when you focus intently on dribbling the amount of concentration and fine motor skills required are exceptional.
And once you practice enough, your hand eye coordination becomes second nature – score!
Four: Strength training
Basketball is such a intensive physical sport, players often use the whole bodies defensively. So full body strength training is included (for free) when playing basketball.
For example, when on the defence, players could be pushing back against opponents using loads of muscles from their core to deltoids to talking smack.
Think of the leg muscles you will gain, as you basically do a squat each time you jump shoot. And your entire arms are used constantly to dribble or throw.
Five: Mental agility
The speed and agility required in the game of basketball, greatly helps players focus their attention, judge situations and make snap decisions when under pressure in a match. These are all great tools to apply in the “real world” as well.
Six: Stress reduction
Sport has been proven to be a great stress reliever for people, and basketball is no different. Not only will you get stress relief when playing a sport, being less stressed is great for boosting your immune system too.
And since it is such a social sport, the friendly competition and chance to talk with peers is an additional stress reliever.
You too can be a legend…in your own gym. Great shots and epic team work skills is a great way to boost your self esteem. And the more you boost your confidence on court, the more that confidence is translated to off court.
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.
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.
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.
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.
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.
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.
If you’re doing more than 90 minutes of exercise on a regular basis, especially if you’re doing high intensity or endurance exercises, you will need to be aware of what you’re putting into your body to get the most out of it.
If you’re training for strength or weight-less you will need to be especially careful of your daily calorie intake and eat a diet that will help you perform at your best and help you recover quickly. Here are 5 expert tips for getting the most out of your diet.
Carbohydrates Are Your Friend
Nutritional experts have known for many years that carbohydrates are the athlete’s main source of fuel, as the body breaks carbohydrates down into glucose – a form of sugar – and stores it in your muscles as glycogen.
When you exercise and burn calories, your body takes the stored glycogen and turns it into energy, which is what allows you to keep going even if you haven’t just eaten a carb heavy meal. However, it’s important to remember that if you’re exercising for less than 90 minutes you will have enough stored glycogen, so be careful not to overindulge.
Get Enough Protein, But Not Too Much
While protein doesn’t offer much in the way of energy to an athlete, your body does need it to maintain and replenish muscle. The average person requires 1.2-1.4 grams of protein per kilogram of body weight per day, which is approximately 90 grams of protein for a 70 kg person.
Contrary to popular belief, the best source of protein is real food so stick to lean meats, eggs, fish, poultry, nuts, beans, or milk as opposed to protein supplements.
Take It Easy on Fats
The best type of fat is the unsaturated kind found in nuts, avocados, olives, vegetable oils, and fatty fish like salmon or tuna.
The internet has brought us many amazing things: with everything from online shopping and social media to online betting and recipes, no one can say that they don’t know how to cook healthy and delicious meals anymore.
There are plenty of ways to cook with less fat and cutting down your daily fat intake by just a few teaspoons make a huge difference. Remember – it all adds up!
Drink Fluids Early and Often
Heavy exercise, especially during hot weather, can quickly leave you dehydrated which will hurt your performance, and in the worst cases can even threaten your life. All high intensity athletes should drink fluids early and often.
In other words, don’t wait until you feel thirsty as by the time you’re parched you may already be facing dehydration. It’s important to drink fluids before, during, and after a workout because your body expels fluids during exercise through sweating.
It’s also a good idea to drink chilled fluids as they are more easily by the body absorbed as opposed to room temperature water.
Replace Lost Electrolytes
Electrolytes help to convey nerve signals throughout your body, and both fluids and electrolytes are lost when you start sweating.
As such it’s a good idea to reach for a sports drink post exercise, as these contain the right amounts of both sugar and salt which mimics natural electrolytes in the body.
If you’re losing a lot of fluids while you exercise, it’s a good idea to mix equal parts water and sports drink to maintain the correct balance of hydration to electrolytes.
The Wellington Cup dates back to the late 1800’ and to this day it remains one of the most highly anticipated events on the New Zealand racing calendar. The Wellington Jockey Club, otherwise known as the Wellington Racing Club, organized the first ever Wellington Cup race in 1867 and it’s only grown from strength to strength ever since.
Up until 1974, the Wallaceville Estate Wellington Cup Day race was run over a variety of distances, including two mile stretches from 1874-1889 and again from 1942-1973. One and a half mile stretches were run from 1890-1941, 3200 metre runs from 1974 to 2008 and now, most recently 2400 metre racing has seen the downgrade of the Wallaceville Estate Wellington Cup Day race event.
The event had lost its Group 1 status due to the horses not meeting certain criteria. The Wellington Racing Club thus made a decision to reduce the races distance to 2400 metres in order to attract stronger competition and rebuild the Wallaceville Estate Wellington Cup Day race to its former glory.
A Prestigious Race Day
The Wallaceville Estate Wellington Cup Day race is the most prestigious horseracing event on the New Zealand racing calendar. Punters from around Australasia and the globe can take part in the action with a mouth-watering selection of wagering activities running throughout the Carnival.
The Wellington Cup carnival is held over three consecutive Saturdays and attracts a he amount of attention. Young and old flock to the course and all sorts of entertainments are laid on.
Increase in Winnings
Shortly after the Wallaceville Estate Wellington Cup Day race was downgraded a group, the organizers had announced a notable NZ $50.000 increase in total prize money. This increases the Wallaceville Estate Wellington Cup Day race wings to a whopping NZ $250.000.
The opening of the Wallaceville Estate Wellington Cup Day propels the Carnival into a sea of premium class racing programs.
The opening day sees three group races ad sets the scene for the days to come, culminating in what’s now known as Super Saturday.
The Wallaceville Estate Wellington Cup Day Super Saturday swings into gear on the following Saturday after the opening. This is the prized day of the carnival and showcases top elite Stayers and Sprinters. The NZ $250.000 Group 1 J&N Berkett Telegraph is run over 1200 meters and is New Zealand’s richest open sprint.
Closing day for the Wallaceville Estate Wellington Cup Day carnival is set for the following Saturday, after Super Satruday. The closing day is more focused around fun lifestyle and entertainment events with top-notch eclectic fashion and food stalls pitches around Trentham.
The closing day plays host to top notch racing programs to end the event including the Group 1 Harcourt’s Thorndon Mile, which is a premier 1600 metre race, and the Group 3 Wellfield Desert Gold Stakes for three year old fillies.
All in all, its easy to see why the Wellington Cup Carnival attracts so much attention and why it captivates not only New Zealanders, but punters from across the globe. Make sure you brush up on your betting knowledge at your nearest horse racing tips NZ site today, and get ready for one of the biggest horse racing events in New Zealand today.
Interestingly enough, studies have shown that although players certainly enjoy playing at home stadiums and the crowd support, it does very little to improve team performance. Some players claim that due to the intense concentration during matches, many times they will not even be aware of the crowd.
This seems to be supported by statistics as well, as there is very little to no correlation between team performance and home field advantage when looking at raw data in terms of win loss outcomes.
Familiarity of the stadium would also appear to have a slight bearing on the performance of teams, but not necessarily in the way that you might be thinking. It has been shown that in some cases the old adage of familiarity breeding complacency has as line of truth to it.
Conversely, a visiting team might find that the sights and sounds of something different help them to focus more clearly on the objective: to win the match or game.
Spectators at an event will tell you that their team performs better when they are being supported by them in the stadium. This appears to be anecdotal as well, with no significant scientific findings being able to support these claims.
While this is not an absolute statement, it does give certain credence to the notion that the size of the stadium can definitely have an impact on this notion. In a massive international stadium the sounds of the crowd are acoustically drowned out into a sort of beehive sound. This makes any personal messages coming from the spectators a non issue.
Unfortunately, no matter how impartial our officials strive to be, there will always be a human element to their decision making, at least this is what the science is telling us. In a test group they found that referee’s were more likely to award penalties to the home team in a tense situation. More shockingly is that the exact same infringements are often denied to the visiting teams.
While the stats are still relatively small in number due to the tiny amount of resources and research that have been allocated to such pursuits, it still makes the mind boggle as to how such a time tested institution such as refereeing can be so vulnerable to the individual that is making the call.
This is not however to say that this is the case with all officials, but rather that the small swathe of the cross section that was used was telling a compelling story.
So, where do we stand on the home ground advantage issue? It really is an emotive topic and it has a tendency to polarize all parties involved, from punters on NZ betting sites, to players to spectators. Luckily we live in an age of advanced technologies such as instant replay, aerial drones, player sensors and referee cameras that there has never been a smaller margin for error in the human referee department.
Who knows? Perhaps one day we will find that the human element might be almost removed entirely from the field of sports, with decision making and match officials being plugged into a sporting neural network of artificially intelligent referees?
We can only wait to find out!