Workouts

Running

Running And Jogging – Its Health Benefits And Fitness

Although many people are never into running, the truth is that numerous health benefits are associated with running. Regardless of the fitness objectives you intend to achieve, it is essential to understand that running is one of the exercises that will rarely disappoint you. Whether you are trying to lose weight or build strong muscles and resilience, running has what it takes to achieve your objectives. However, if you decide that you will fully immerse yourself in the running world, you need to ensure that you get the whole exercise right. Here are some of the essential tips that you need to keep at the back of your mind, especially if you are a beginner. Start with short distances before you extend — this is important because it will ensure that you do not overstretch your muscles, making the whole exercise a bit challenging. Start with slow speed — one of the mistakes that many new runners make is thinking that they can get into the game with the same speed that they see experienced runners take off. Sometimes, if you start with high speed, you can give up before achieving your objectives. Allow time for body recovery — Although it is good to train your body to withstand any pressure you may put into through, sometimes it is good to ensure that you put some time aside for both recoveries. Your cardiovascular system needs time to adapt to new demands, and bearing this at the back of your mind will be very necessary. Choose the right gear — before you set out for a running activity, it is important to make sure that you have the right gear. You will need running shoes, clothes, and a water bottle. A water bottle is particularly important because you will need to dehydrate yourself during the entire process. Choose the right Surface — lastly; make sure that you have the best grounds for running exercises. If you choose a rough surface, there is a possibility that you might end up hurting yourself in the process, and this is not a good thing. Health Benefits of Running People who set time aside for running experience numerous health benefits. You have probably heard about cases where a doctor prescribed walking to solve someone’s health problem. That should tell you how important walking, jogging, and running can be to one’s life. You do not have to wait until that time when a doctor recommends running to you, and that is when you start taking it seriously. Instead, it would be best if you made it your habit to run daily. Here are some of the health benefits that are associated with regular running. Get Quality Sleep The inability to sleep well at night is described as insomnia. Many people have insomnia because of several reasons. First, some have insomnia because they have life stress. Others found themselves in the same situation because of medical conditions. Regardless of the causes of a sleepless night, one important …

Running And Jogging – Its Health Benefits And Fitness Read More »

Wrestling

Wrestling – History And Popular Styles

Wrestling is an ancient sport that involves a combat mode and grappling techniques. Wrestlers use their upper and lower bodies to hold opponents over or under the waist or catch over the top. This sport isn’t limited to just one country, but it’s played in different forms in almost every part of the world. In this physical competition between two or more than two wrestlers, every player tries to maintain or gain a superior position through the best fighting tactics over another. Different styles of wrestling bouts are featured with some rules from classic or modern style. An interesting thing to know at this point is that many techniques of martial arts and military hand-to-hand combat systems are adapted from various forms of wrestling. When it began ? Look into the History of Wrestling Are you wondering when the first combat happened in history? This sport originated almost 15,000 years ago, which means cave people had that system of combat running among them. You can find its references in the Old Testament. In the book of Genesis, there is a story that Jacob wrestled with God or an angel. In the ancient India Vedas like Ramayana and Mahabharata, there are tons of wrestling stories and combat stories. A reading of old literature clarifies that this sport holds a prominent position in ancient Greece literature. Style of wrestling was quite brutal, and some forms of that brutality were apparent in the ancient Olympic Games. Ancient Romans adapted wrestling from greek but after slicing off random acts of cruelty. From the 5th century to 15 century, wrestling was quite famous, and many Royal Families of Japan, France, and England offered their support for games. British who settled in America also brought wrestling with them. Later amateur wrestling started flourishing all over America. In 1888, a well-organized National Wrestling Tournament took place in New York City. In 1904, it became a part of other games in the Modern Olympic Games. Everyone knows about the United World wrestling UWW, as the international governing body for the sport, came into existence in 1912 in Antwerp, Belgium. The USA Wrestling was recognized as the national governing body for the Amateur Wrestling in 1983. Various Styles of Wrestling – International wrestling vs. folk wrestling UWW set some rules and disciplines for various forms of wrestling. There are two categories of those disciples; one is defined for international wrestling while the second is created for folk wrestling. International wrestling or Olympic wrestling has rules for female freestyle wrestling, male’s freestyle wrestling, and Greco-roman. On the other hand, folkstyle wrestling also has three forms: belt wrestling, beach wrestling, and amateur pankration. Greco-Roman -Wrestling tactics and form you see in the Olympic sport is Greco-roman. In this specific wrestling style, a wrestler is not allowed to hold his opponent below the belt. He can’t use his legs actively to execute some action during the games. New rules are integrated into this international discipline that makes it easy for wrestlers to …

Wrestling – History And Popular Styles Read More »

How Do MMA Fighters Train For Strength And Conditioning?

​If you want to become an MMA fighter, you have to be strong enough to dominate your opponent. You have to through powerful kicks and punches, resist force applied by your opponent, and be able to absorb impact. The sport requires endurance, and you have to perform at the highest levels. You have to be fast and powerful to be able to play the five rounds. You have to address the entire training program without compromising on any of them. What is strength and conditioning? Strength and conditioning for MMA fighters involve different exercises that build different skills that focus on endurance, speed, power, strength, performance, agility, stability, and mobility. Generally, it helps improve performance for athletes. They also play an essential role in injury prevention. Moreover, the training will help you improve and develop proper mechanics. The most important thing to remember is to practice balanced training which has a wide range of exercises. By doing this, you will develop a strong foundation that will help build skills that you will use in MMA. It is a science that will help any MMA fighter to enhance the quality of their movement. MMA being a sport that primarily focuses on power, strength, and speed, you have to be swift in your move, and that is why you focus on conditioning and strength. Nonetheless, this training helps even in real-life situations for those who have weak bones and joints. When competing as a professional fighter, the last thing you want is injury. You have to develop better patterns of movement to accelerate growth in your career. You need to focus more than just lifting weights and engage in training regimes that improve physical performance, health, and movement. Through a detailed and structured training program, you need to make use of a seasonal cycle.  You need to use tapers and functional training to optimize your performance. Benefits of strength and conditioning The training regime has several benefits that will aid you as an MMA wrestler. They include the following. Prevention of injury Any training regime requires that you use the movement techniques correctly to avoid injury. Being injury-free is beneficial to any athletes’ growth. Additionally, you become more aware of your positioning. Improved performance Through this training program, you will be able to improve your performance. A good strength and conditioning coach who uses a scientifically-backed training regime is beneficial. They need to identify your weak points and help you work on them. Your performance may improve if you focus on tactical, physical, mental, or technical factors. However, you need to follow the training program seriously. Strong bones You not only increase your muscles, but your bones also strengthen as you train. An increase in bone density is highly beneficial, especially when tackling your opponent. In addition, having strong bones means you will be an athlete for a long time. Improved health You should know that exercising is right for your wellbeing and general health. Your physical, emotional, and mental health will …

How Do MMA Fighters Train For Strength And Conditioning? Read More »

An Outlook Into Powerlifting

Have you ever heard about powerlifting? Well, you will realize that this is a sport that focuses on strength. People attempt to reach maximal weight while competing in this sport. The three maxima weight that players attempt include bench press, deadlift, and squat. Besides, this sport is less technical compared to weight lifting. Thus, people should not confuse powerlifting to weightlifting. It would be best if a player can engage in powerlifting activities. They involve three controlled heavy lift. Thus, someone can try lifting heavy loads at squat, deadlift, or bench press. Here are things worth considering about powerlifting. Powerlifters vs. Bodybuilders You must realize the difference between bodybuilders and powerlifters. Many people do not understand how things work out when it comes to powerlifters. However, people can discover that powerlifters tend to be stronger than bodybuilders. During the training exercises, powerlifters condition their bodies in a manner they can lift the heaviest loads. Besides, they lift weights in particular positions so that they can meet the requirement of this sport. Unlike bodybuilders, powerlifters must adhere to the rules of competition. How Does Powerlifting Transform Your Body? Many people love the powerlifting game. However, they do not understand if it can work well for them. Besides, it is essential to learn whether it can harm your body. Some weightlifting exercises can have an impact on spines and bones. It would be best if someone could follow the provided rules when engaging in powerlifting. Therefore, some powerlifting exercises can affect the spine or bones. Are Powerlifters Muscular? A powerlifter will not care much about his or her body volume. Their training mostly incorporates 3×5 or 5×5. Therefore, they are not likely to engage in high reps training. You will realize that their muscles do not get stimulated. Thus, they cannot match the muscles of bodybuilders. It will be helpful if an individual who engages in this sport has a particular focus. That means someone should be determined to lift weight in three levels: the squat, bench press, and deadlift. Is Powerlifting Done Everyday? People who engage in this sport must keep practicing regularly. Moreover, they must keep their bodies fit. For this reason, they can visit gyms and other training facilities regularly. That means one can go practicing in a gym three days a week. It would be best if a player can do exercises for more than three days. More so, warming up before training proves essential in this sport. It would help if you were physically fit before you go for the main lifts. Hence, you can manage to powerlift at the three levels. The Best Way to Begin Powerlifting For beginners they can enjoy this sport if they love it. They must showcase their powerlifting strength in the deadlift, squat, and bench press. When you want to engage in this sport, you will be categorized into age and body weight category. One can find one of the best sports facilities and learn from experienced players. Ensure you can …

An Outlook Into Powerlifting Read More »

Walking: An Easy And Effective Way To Get Fit!

​Many choose various routes to reach their goal of optimal fitness; however, one of the best tried and true ways to achieve fitness is something we all do every day, and that is a walk! Walking is one of the easiest and least expensive ways to stay physically fit. Walking is also one of the most versatile types of exercise and can be done indoors or outdoors; you can create the intensity of your walking based on your individual goals and abilities. No matter if you are walking to lose weight or walking to exercise, once you have established a good walking routine, you will reap many benefits from it. Consistent walking can prevent a host of health concerns such as heart disease. There are several actions you need to take before beginning a walking program, and that is to first check with your doctor, especially if you have recently been injured or if you have been suffering from a chronic medical condition. Then, buy a good pair of shoes. Shoes should comfortably fit when you try them on, without any pinching or pressure. When you try them on, wear the kind of socks you will wear when you purchase your shoes and if you wear socks, purchase a larger-sized shoe than what you usually wear. Before walking, do some stretching exercises. As you walk, pay attention to your breathing. Walk at a challenging pace; however, be careful not to walk too fast. Also, maintain good posture as you walk. Your back should be straight, your head up and your abdomen flat. Even, think about getting a pedometer. That will help track the distance you walk, and it can keep you motivated with your walking. As you walk along, carry water with you; especially if you are walking long distances or walking in warm weather. Wearing a hat and putting on sunscreen during warm summer months, is also a good idea. Also, to add a little something to your walking, walk in a hilly area where you have more of a challenge and different scenery; different scenery and the mountainous regions will keep you motivated with your walking. Walking with a buddy also helps because it adds support and is a great way to communicate as you walk. Brisk walking is beneficial in many ways; it can maintain a healthy weight, prevent various health concerns such as heart disease, type 2 diabetes, and blood pressure, add strength to your bones and muscles, enhance your mood and improve your balance and coordination. Other benefits of walking are enjoying a longer life, better sleep, a slower mental decline, and a lower risk of getting Alzheimer’s. To conclude, many choose various ways and means to reach their goal of fitness; however, one of the best tried and true ways to achieve fitness is to walk! Walking is easy; you can walk inside a mall, your home or outside. With the many health benefits of walking, doesn’t it make sense to give it a …

Walking: An Easy And Effective Way To Get Fit! Read More »

Common Terms Of Sports You Must Know About

All forms of physical activities and games that participants play in casual and organized settings to have fun or provide fun to spectators known as sports. These activities aim to boost physical ability and skills while bringing positive results for participants’ physical health. Generally, sports are designed to bring fun and entertainment to physically-fit people at first, but now tons of sports are available for disabled people. Sport is a broad term, and wrapping up its all concepts in one post is quite challenging, but it’s time to dig into some common terms and sports concepts. What about Non-Physical Activities? Internationally, different activities with the physical element in it are recognized as sports by the Olympic Games and Council of Europe. However, it’s good to know that these organizations also recognize some non-physical activities. For example, Chess and bridge are named as Bonafide sports by The International Olympic Committee, while SportAccord accepts these two mind games alongside three others: Go, draughts, and Xiangqi. How many Participants are involved? There are thousands of sports activities played in different parts of the world. However, when it comes to the most practiced sports around the globe, then it’s running. The most popular spectator sport is football. As far as participants are concerned, sometimes a contest is between two contestants, while other times it can involve hundreds of simultaneous participants. In some games, one candidate competes with another while others bring competition between teams. Mainly sports participants are male. Although women’s sports participation has been promoted aggressively in the last three decades, only 32 percent of women contestants are there in the USA. Children and young people also participate in all physical and non-physical sports. However, they take part in sports to enhance their physical and mental abilities and even for fun. Many existing sports are changed to some extent so that disabled people can participate in those activities named adapted sports or parasports. Many high school and college students get involved in the most popular kinds of sports; they have an inter-school or inter-college competition to win. How a Winner is Decided? No matter how many participants involved in a game, there usually is one winner. The contest is between two sides, where one side tries to position higher than another. In some sports, you can’t find a winner because they allow a tie or draw. However, in other sports, there is a method of breaking-tie. In some kinds of sports, judges pick a winner while in other physical events the winner is determined based on goal score like in football or crossing the line first scenario like in the case of racing. If a judge is involved in a sport, then the decision of a winner is made based on his/her technical performance, other subjective and objective measures. Rules and Regulations There are specific rules for almost every sport or game you play. The purpose of these rules set is to make sure that competition is fair among all the contestants. One …

Common Terms Of Sports You Must Know About Read More »

Fitness Tips

All About Fitness – Facts, Misconception, Tips, And Technology

What is fitness? It’s a state of being healthy and fit at a physical level. However, it’s not just that fitness is a broad term and doesn’t limit physical fitness but also involves emotional and mental health. Every other day when you see fitness ads on social media or TV, you think that people are getting more conscious about their health. Some ads take you to a page where a fitness expert is there to help you reach your fitness goal, and some other ads direct you toward applications and devices. However, not everyone follows this trend; some still need awareness about a strong connection between health and fitness. Some Statistics and Facts . You may be surprised to know that more than 80 percent of adolescents worldwide are not sufficiently active. And of course, it’s not a good sign. Being inactive means not opting for routine exercises that can lower the risk of heart disease by over 20 percent while boosting up your memory to a great extent. . You can reduce dementia risk to over 30 percent with regular exercise. . It’s common for 50 percent of people to start a fitness and exercise program, but they don’t stick to their plans, and after six months, they drop out. . The only exercise isn’t enough to lose weight; you need a full-fledged program to cut the calories and try some muscle-strengthening workouts. . Do you know insufficient exercise and not being active in your routine life is a leading factor of premature death? . Fitness programs are essential for every age group. Exercise is vital not only for an adult but also for teenagers. Today, nearly one-third of high school students spend more than three hours of their day playing videos and computer games while spending three hours to four hours on average attending a class. So, it’s more than 8 hours of inactivity. Misconception About Fitness and Exercise Program It’s time to know about some misconceptions that you commonly hear from people, and you believe them as the majority is talking about it. Please don’t follow the majority; try to clear your mind about the following concepts. . Morning is the best time to do exercise — not really, you can work out whenever you want to; it could be daytime or night time or noon. . The idea is to develop a routine and be consistent so that you can achieve your fitness goal in no time. . When you work out once or twice a week, you can get into shape- it’s not true. If you want to stay in shape, then you must have a complete fitness plan in hand. It would be best if you did something every other day. Stay active on a regular basis if you want to hit your fitness goal. . You can lose weight by exercising only — you often hear this statement from people who don’t want to change their eating habits. They say eat-anything and whatever …

All About Fitness – Facts, Misconception, Tips, And Technology Read More »

Weight Loss Tips

Sustainable Weight Loss Programs

Many individuals across the world are struggling with overweight and its related issues. These individuals try to lose the extra weight with the different weight-loss programs available. The fact is that losing weight is hard, but it is even harder to deal with the complications that come with being overweight—talk of cardiac arrests, obesity, blood pressure, and even diabetes. Who is Considered Overweight? An individual’s body mass index (BMI) is used to determine their weight status. One is considered overweight if their BMI ranges between 25.0 and 29.9. With a BMI of 30 and above, one is considered to have obesity. Severe obesity occurs in the case of 40 and above BMI. The challenge that many people do face is identifying the right program that suits their needs. Guide to Selecting a Weight-Loss Program Have you thought about cutting weight or being part of a weight loss program? This article provides you with the ultimate guide to finding a practical and safe program for your needs. Various programs are being marketed and available for your use. The questions, however, remain; is it safe? Is it compatible with you? Will it be effective for you? What are some tips for selecting a program to lose weight? Consult a Health Care Professional This is the first step to finding the right weight-loss program. It will help if you seek advice from your medical professional concerning your weight. Consult your doctor about; • Eating habits to aid you to get healthier and achieve your weight goals • Physical activities you should engage in • Being part of a weight-loss program or seeking professional guidance When visiting a medical practitioner, it is vital for you to • Have a record of all the medications and supplement you consume • Have a list of the kinds of diets and weight loss programs you have attempted If your doctor recommends you to cut some weight, consider asking them for referrals to significant weight loss programs or linkage to the right professionals. Look into a Weight Loss Program that Focuses on Healthy Behaviors For you to achieve and maintain a healthy weight, you should prioritize your lifestyle habits and health in general. A good weight loss program encourages healthy behaviors and, thus, aids you in losing weight safely. Consider what the Program Entails Ensure that you ask relevant questions. Inquire about its costs, safety, features, and success history. The right program for you is one form its basis on recent research on techniques for achieving and maintain a healthy weight. Get to ask about any reports they have published, how effective and safe the program is. Look into the program in terms of: Physical Activity- consider if the program includes any physical activity schedule. Eating- get to know if you will be required to stick to a specific meal plan if you need any dietary supplements, necessitates special food, and whether you can adjust anything. Weight Maintenance- get to know if the program will aid you in …

Sustainable Weight Loss Programs Read More »

An Overview Of CrossFit

CrossFit was conceived in 1996 by Greg Glassman (then called Cross-Fit) and was subsequently registered with the trademark ‘CrossFit, Inc.’ in 2000 by Glassman and Lauren Jenai, his then wife. Glassman obtained overall control of the company after his divorce from Lauren Jenai in 2013 when he bought out her share with financing provided by Summit Partners. In 2020 an announcement was made that he would sell the company to Eric Roza a former CEO of DataLogix. The first CrossFit gym was established in Santa Cruz in California and since then the exercise regime has grown to over 13,000 affiliated gyms. There’s clearly something about this exercise regime that resonates with people and it has achieved cult-like status among some of its adherents. Following is an overview of the CrossFit philosophy and techniques and what makes it so popular among fitness adherents. CrossFit is sold as an exercise philosophy rather than a particular method. It makes a competitive sport of fitness and is based on elements from a wide range of other fitness regimens including gymnastics, power lifting, Olympic weightlifting, high-intensity interval training, calisthenics and other types of exercises. In essence, it consists of performing daily workouts (called ‘workouts of the day’, or WODs in Crossfit parlance) that involve a specific set of exercises. Essentially it is a strength and conditioning program that aims to promote overall fitness and consists of elements of aerobic exercises, calisthenics and Olympic weightlifting. The aim is to perform constantly varied exercises at high intensity over varying time periods and body movements. It aims to develop optimum health in an individual through the ten components that define ideal physical fitness: cardiovascular (or respiratory) endurance, stamina, speed, power, flexibility, coordination, strength, accuracy, balance, and agility. These activities occur not in a gym, per se, but what is referred to as a ‘box’: that is, four walls, a roof and a floor. This is meant to emphasize that this exercise method does not rely on any particular machines, or the exercise techniques that rely on them, that one would find in a typical gym. A session typically consists of a warm-up, a skill practice and development segment, high intensity workout of the day and finally a period of stretching. Users are encouraged to measure their performance and seek to be competitive with others or track their improvements in performance. While specific gym equipment is not required, the regime uses equipment from a range of disciplines including such things as gymnastic rings, barbells, rope climbs, jump bells, jumping ropes, resistance bands, rowing machines and so on. CrossFit offers a general methodology and philosophy for exercise that is practiced not only in its affiliated gyms but also by a range of organizations whose employees are required to be fit as part of their role including fire departments, law enforcement bodies, military organizations and life-savers, to name just a few. It has also been adopted by high-school physical education teachers to train their sports teams. The people who do CrossFit …

An Overview Of CrossFit Read More »