Monthly Archives: April 2016

How to Select Sporting Goods

Basketball, baseball, football, soccer – no matter your passion there seems that there is always something new available to enhance the sport. And, even if it is not a new product, then it is not unusual to need to replace the equipment you have because it has seen its last kick, pitch, or shot. After all, when one loves to play any type of ball, it is inevitable that purchasing new sporting goods from time to time is a must.

Just a quick perusal through any sporting goods store and one will quickly find that the number of choices- regardless of the sport – can be overwhelming. So how is that one can determine what sporting goods should be purchased, and how can one get the items they need without having to take a second mortgage?  If this sounds familiar, then take a few minutes to consider the following tips for purchasing sporting goods.

  • Know the sport, or bring someone along who does, so that you know exactly what type of equipment is needed.
  • Look for internationally recognized safety certifications on equipment such as helmets, shin guards, and body pads. Be sure that when purchasing balls, that these meet international standards, as well.
  • If possible, hold the item – especially bats, gloves, and racquets – in your hand to establish if they are comfortable and allow the needed range of movement.
  • If buying a used net or goal, take the time to unroll and check for any holes, weak loops, fraying or unravelling. These issues can often be repaired, but be sure that the asking/paid price reflects the need to repair the item.
  • Remember, different footwear is needed for different sports. Be sure to get the right for shoe for the sport!
  • Keep in mind that sporting equipment sold in a super store is rarely as high a quality as that sold in a sporting goods store. Yes, the super store item might be less, but you will need to replace it more often. Buying quality first will save you money in the long run.
  • Consider buying equipment off-season to save a bit on the cost. Season-end clearance sales are a great way to quality items without high prices.
  • Check out sports consignment shops, social media, eBay, or Amazon. You can often get gently used sporting goods, which are perfect when your child is showing an interest in a new sport, but you don’t want to make a huge investment.

Selecting sporting goods does not have to be an all day long process. With a few guidelines and some patience, you can be ready to get out there and play ball in no time at all.

Recovering After a Long Run or Walk

Running the marathon or doing the multiple day charity walk is only half the battle. Recovering is just as important.

Whether it’s your first marathon, half marathon, or multiple day charity walk – or your fiftieth – you must know how to recover when it’s over. If you don’t recover properly, you may find yourself with an injury you didn’t expect, which could keep you off the track for a long time to come. You may also find yourself so sore that you don’t know how to even get out of bed in the morning after the event. Don’t worry, though. With proper recovery, you’ll be back to your old self, and running or walking again, before you know it.

Don’t Underestimate Rest
Many people want to get right back on the treadmill or hit the pavement immediately after their event. If you are someone who cannot miss a workout, you should make yourself rest, at least for a day. Rest is extremely important as it gives your muscles time to rebuild themselves after lots of physical activity. Even in normal workouts, it is important to rest for a day or two in between workouts. Resting will actually make you stronger and help you build more muscle. Therefore, do not be afraid to rest after your event. Taking a day off will not hurt you, in fact, just the opposite. On your rest day, take the time to do some things that you have been putting off because of your intense training schedule. Clean the house, watch a movie, read a book, or work in the garden. Do something that is not strenuous to occupy your time.

Move a Little
Although you should rest, it is important not to lie in bed all day. It might be tempting, especially if you are sore, but not moving will only make you more sore and could cause an injury. When your muscles start to heal, they will tighten up and become difficult to move. If you lie around all day without getting up or walking a little bit, your muscles will tighten and, when you use them again, it’s possible to pull or even tear one. Instead of lying around, take a leisurely stroll around the block a few times a day, go for an easy hike, or walk the dog. You can even do some cleaning or work outside if you want to. It is just important that you do not remain still all day. Strike a balance between working your sore muscles too much and not working enough.

Visit a Doctor if Necessary
If you are experiencing pain or something else that doesn’t feel right, go see your doctor immediately. Many problems only get worse with time, and the longer you wait before seeking treatment, the worse it could get. Many people experience extreme pain or other seemingly unrelated problems – like shortness of breath or exhaustion – after completing an athletic event. Don’t think that these problems will go away on their own. Only your doctor can know for sure. It’s not a bad idea to have a doctor’s appointment set up for a day or two after the event in case you need it. You can always cancel it if everything seems fine.

Eat and Sleep
Just like you should never underestimate the power of rest, you should never underestimate sleeping and eating. If you have been walking for several days or running for several hours, your body has used many of its nutrients. If you find yourself craving a certain food, you are probably in need of a nutrient that food carries. Your best bet is to get that food and eat it. Sleep is also extremely healthy, as your body heals itself best during sleep. Take a few naps and you’ll feel as good as new in no time.

Useful Tips for Triathlon Swimming

In simple words, Triathlon is a multi-stage competition. Generally, this competition is divided into three disciplines that are swimming, cycling and running. Since 2000, triathlon has been also added in Olympic.

As swimming is the first section of the triathlon race, so it is considered as the most challenging part of it. It requires a correct technique to swim faster and utilizing less energy during swimming. So, to help you out in triathlon swimming, following are some essential and crucial tips for you.

1) Start with Small Distances:-

If you are a new swimmer, then you have to start your training slowly. This means you should start with short distances and have adequate recovery between distances. Overdoing the swimming practice can increase the risk of injury. Moreover, within a short duration, you will become comfortable in the water and more confident with swimming. For beginners, it is an optimal option to start swimming training in a pool.

2) Slowly Increase the Distance:-

Now, once you become comfortable with water, your next goal is to slowly increase your distance without taking a break. Each and every week, you have to enhance your 10% swimming distance.  This swimming distance is continuously enhanced until you cover the 10% further swimming length of triathlon race in minimum duration.  Therefore, if the swim length in your upcoming triathlon race is 500m, then your target swim distance should be at least 550m in a short time period.

3) Include Various Elements in Swim Session:-

A common mistake that many people make is that the swim session does not include any strength & conditioning work, no technique work and no interval training (speed training with recovery). These are essential elements for becoming a competent and competitive swimmer. Thus, you should ensure that your swim training sessions include strength & conditioning, technique and interval training elements. For this, you can also hire a professional swim coach that can assist you in this.

4) Practice in Open Water:-

It is a crucial tip to perform some swimming practice in open water. This is because open water swimming improves your swim and tumble skills and techniques as entire swim workouts involve swimming up and down the length of the pool at a constant pace.  It also provides you an experience of confidence and motivation. One of the main benefits of performing open water swim training is that you get used to having to navigate your way across the water.

At last, it is essential to practice for hours to become a good swimmer in triathlon race. Moreover, you have to focus on swimming techniques in the early stages of your training.

Important Health Benefits of Dance Lessons

Getting in shape doesn’t have to mean sweating at the gym. There are many fun ways to get fit. One way you can get your body moving and have a little fun doing it is by taking dance lessons. There are many health benefits to finding the beat.

Calorie Burner

With every move you make, you burn calories. As you sway to the music you can burn anywhere from five to 10 calories per minute. The total amount of energy burned, of course, depends on how long and how fast you move. In addition to getting rid of the fat, you are building stamina. This allows you to twirl and groove longer and burn even more fat.

Stronger Bones and Joints

Dance lessons also help strengthen your bones. When you regularly move to the music and get your body active, you are promoting absorption of minerals into the bones. This helps to protect against the damaging effects of osteoporosis. In post-menopausal women, dancing can be used as a treatment to those with early onset of the bone disease by promoting the absorption of calcium, which often stops after estrogen levels drop.

In addition to strengthening your bones, you also are lubricating your joints. Movement of the joints makes them stronger and forces your body to produce the lubricant they need. The use of the knees, hips, and other joints helps to prevent arthritis from settling in.

Balance and Coordination

You may think you have great balance, but until you’ve learned to balance yourself in several different positions, you can’t say that you do. It’s a difficult task to get your body to master the intricate positions, and your body compensates by strengthening the areas that are most needed. Your stabilizer muscles are strengthened in order to protect your core. By protecting the core, you are less prone to injury.

When you start learning to move in specific, choreographed motions, you are training your muscles to coordinate in a methodical way. This helps you build better coordination overall. It also helps to strengthen your reflexes and improve the connection from your mind to the peripheral nervous system.

Younger You

When you take dance lessons, you slow your body’s aging process. The cardiovascular system strengthens, and your lung capacity grows. Someone who practices regularly will also be able to control their blood sugar better, which is great for diabetics. Those with cholesterol problems can see higher HDL levels and lower LDL levels.

Not only does this activity slow the aging process of the body, but also the mind. This exercise makes new memory pathways in your brain for the steps, routines, and patterns you are learning. It increases the mental exercise as you access those new memories to perform them. The increase of mental activity helps make your mind more open and alert.

Dance lessons are a great way to get in shape and learn how to make your body move. Not only is it fun, it is also a social activity that will help you build lasting friendships.