Running

Triathlon for Beginners

One of most exciting yet body and mind challenging sports event ever made is the sport called triathlon. This event includes an extensive 3-hour struggle of swimming, cycling and running, for typical ones of course. The training for this can start from 21 weeks and more, depending on the level of your fitness. That is why you have to seek fitness tips from a licensed expert before charging in to battle.

lifetime fitnessFew months before the actual triathlon are the great time for newbie and old ones to prepare for the event. Off-season is the perfect time for this. Jeff Castles of the Cork Triathlon Club said that most athletes who train a combination of aerobic and strength training and a developed proper techniques during winter season will have good performance in the 2013 season. It usually occurs from May-September. You will have enough time to sort out your fitness goals.

Now, the Cork Triathlon Club is planning to provide their members with turbo-trainer, which will be their edge in the competition. This new add-on can make normal bikes to be to be used as stable exercise bicycles. This means that trainee will not have to worry about safety. This training also allows trainees to concentrate more on cycling without exposing yourself to the cold and wet snow.

Triathlon athletes or Triathletes also enhance their talent in running. They run in clubs throughout the country during the winter season. Yet, Castles said that with the increasing surge of fame of sprint triathlons, 700- meter swim, 20-km cycle and 6-km run, athletes should focus on the swimming part of the competition. And if you are able to do these things, you would probably attain lifetime fitness.…

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Lifetime Fitness Tips: How to Make Diet and Exercise Effective for You

Diet and exercise. That is the weight loss rule preached by doctors, weight supervision specialists and laypersons as well. Even though you had to have been residing under a rock to fail to see the information that a collaboration of these methods can be an effective solution to obtaining to one’s preferred weight, the specifics are relatively deliberately unclear. Usually a lot of the consideration is on the details of the diet, while exercise is dealt with in a much more general manner. Assertions such as, “Exercise for thirty minutes, 5 days a week,” are prevalent. Even though that may be a great suggestion, the reality is that not all exercise is made the same.

lifetime fitnessIn a nation where a large portion of Americans land towards the obese group and in a state (Milwaukee) recognized for its dairy products and beer, there are some who could gain from understanding which is the ideal form of exercise to lose that extra weight. The 2 most popular in the field of exercise are cardiovascular exercise and resistance training (such as weightlifting,) and there is continuing discussion as to which is more beneficial. Both can allow you to lose weight, but they achieve the job in different ways.

Although each forms of exercise burn off fat through a mixture of calorie spending throughout the exercise itself and by raising the volume of calories used up in the 24 hours right after your workout, cardio is more beneficial at both of these. So this makes cardio more beneficial, correct? Well it is fairly more complicated than that since resistance training also aids burn off fat by raising lean body mass. Muscle can burn fat and getting more muscle will help lose fat while active as well as throughout inactive times and is important for long-term weight loss.

The concept becomes even more confusing when you know the reality that too much cardio can in fact lessen lean body mass, causing in stifled weight loss outcomes in the long-term. Along these marks, and this may be more subjective, it is unusual that a long distance runner seem to have as low a body fat amount as many sprinters. While long distance runners burn off more calories throughout their races and in training, the sprinter naturally has a lower body fat amount. What clarifies this difference within the cardio exercise group alone?

Actually, both sprinting and traditional weightlifting are categorized into the anaerobic activity group and because both put an intensive load on the muscles for short time period, sprinting can definitely build muscle. Since sprinting is fairly of a combination between cardio and resistance training, it should lose more fat as compare to jogging, in part because sprinting can help build muscle mass. Alternating between jogging and sprinting, a training method known as interval workout, has also been proven to be more successful at losing fat than jogging only.…

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Fitness Tips: Running for Beginners

You want to run as part of your lifetime fitness? Some rules should be observed whatever your fitness level. It is important to warm-up before every session, drink water before and after running, go slowly in terms of effort level, and do not forget cool down at the end.

lifetime fitnessIf you are truly a couch potato, your first fitness goal is to run for 30 minutes without stopping. It is normal that you can’t make your goal for the first time but eventually you can. Your body needs to adapt first to your new hobby.

It is vital to go one step at a time by increasing gradually the intensity to stay motivated. The technique is to alternate running and walking phases during every session.

For beginners, start the session with a walk for five minutes and run for about a minute wherein you can still hold a conversation (this is called endurance phase) and then walk for two minutes. Repeat the sequence for many times until you get a combination that you prefer. At the end of every workout, have a 5-minute walk to allow your body to get back to its normal state.

To quickly achieve your fitness goal, have a two 30-minute sessions each week. Just do your run-walk interval and then as you get comfortable with it, you can start running longer with less walking.

After a few weeks, the walking part of your workout should drop drastically. You will need one to two months using run-walk approach, depending on your fitness level and abilities, before you can run for 30 minutes without stopping.

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Do the Sprints, Lose Weight and Build Muscles

One of the most common exercises when it comes to losing weight is running or jogging. There are several health benefits that you can get from regular exercise, and they would surely promote longevity. On other hand, sprinting is often overlooked by many. What people fail to realize is that sprinting might be the best exercise in order to achieve your fitness goals.

Sprinting not only helps you strengthen your legs. It also improves the functions of your heart and lungs. It can help you build intensity and have a better body endurance. As opposed to the common beliefs, sprinting is good for the muscles. Unlike running and jogging, sprinting does not break your muscles down. In fact, one can build more muscles through sprinting to put you in the right path for lifetime fitness.

In just 10 to 15 minutes of sprinting, you have the same health benefits as jogging or running for 1 hour or more. It just shows how effective sprinting is for a short period of time. You can easily burn more calories and lose extra pounds as many as you like. Moreover, your body can release more hormones that can promote muscle growth. You could not ask for more from sprinting.…

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How Sprinting Helps You Build More Muscles

Physical activities are good for the health, most especially when you want to build muscles. Aiming for muscle growth can be very challenging as there are several things that you must consider. An effective heart booster, sprinting is perhaps one of the best physical activities that can help your muscles to grow.

Not only does sprinting burn massive calories, it also helps in the release of hormones for muscle growth. Most people believe that sprinting is only intended for strengthening our legs. Though it is true that legs can be strengthened, sprinting can also have dramatic impact on the overall body. Sprinting can be used for muscle building, and it can be very effective when it is combined with weight lifting. There are other benefits of sprinting, and one of them that can be easily noticed is body endurance. It is also applicable to those who want to lose more weight or extra pounds. Obviously, if you are losing weight, you can really gain more muscles.

Sprinting is really a good exercise. However, it is not advisable to do sprinting when you are just a beginner. You should not force yourself to do this since it can very harmful to your health. You might consider starting slow and get used to it as the time goes by. And if you really aim to build muscles, avoid being so rush. Running uphill can be the most challenging but effective way of doing sprinting. But you should still prepare yourself and do the necessary stretching and warm ups. Sprinting is fun and it should be helpful for your body conditioning.…

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Ultimate Survival Tips for Marathoners

If you want to get a decent finish in a marathon, you need the right preparation to your body for the huge physical strain. The following are tips to help you reach the finish line like a professional.

Stretching can keep you stay mobile and free from injury when in training for marathon. It can help anybody to relax and promote better blood flow. Your major muscles must be stretch including back of your legs, lower back and hips. Hold a stretch for 30 seconds to not only relax the muscle but also to improve flexibility.

Tracking your progress is essential in achieving short term goals and eventually reaching ultimate goal. Logging your progress could give you extra motivation to improve as you have the exact note on your best record. During the next marathon, you already have the idea on how to beat your personal best.

You need to warm down after training. The length of warm down will vary on how intense was your training. The harder the training, the longer warm down you need.

Make sure that you are properly hydrated. For any physical activity that would last about an hour, you need water to rehydrate. Drink small amount of water during and after exercise. You may drink 300 ml of water for every 20 minutes during training and then drink 500 ml after.

Drink water regularly especially when sweat rates are high or doing training in warm environments.

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