Foods That Are Bad for Athletes (Part II)

Trail Mix

You’ll run into a lot of issues with snacks known as healthy. They’re not really healthy. Trail mix may be a simple snack to keep with you. But, that fiber-filled snack you think you’re having is really just a huge bucket of candy. Do yogurt-covered nuts, M&Ms look like fuel for an athlete? Sorry, but we don’t either. Skip the pre-packaged stuff and make your own trail mix with nuts, raisins, and seeds.

Pretzels

Pretzels appear wholesome. But, they don’t have healthy fiber and fat so you can go through half a bag and still be hungry. 10 little pretzels have over 250 calories and plenty of salt. Lose the empty calories and snack on healthy, nutrient-filled veggies an fruits instead.

Frozen Yogurt

Frozen yogurt is a better alternative to ice cream. Plenty are fat free, but high in sugar. So, enjoy in moderation. While a lot of frozen yogurt is nonfat or very low in fat, the calories still increases. Most nonfat plain frozen yogurt is around 35 calories per ounce with about 20g of sugar. Translating, a 16-ounce cup is around 380 in calories and 76g of sugar and that’s not including the toppings.

Sugary Cereal

Artificial sugar is a no no. But eating too much of the real thing is just as bad. While on the go folks can eat more in calories than the average joe, it doesn’t mean they’re wolfing down sugary foods on a regular basis. No athlete rises to the top of his/her game and stays there by beginning the day with a huge bowl of marshmallows and sugary cereal. Too much sugar also makes a spike in insulin, making your body store more fat. Instead, try a bowl of oatmeal or whole grain cereal topped with fresh fruit for some added flavor.

Foods That Are Bad for Athletes (Part I)

Top athletes know that nutrition is gold when it comes to having an edge over their competitors. Nonetheless, regardless what your objective is, having a six-pack, improve your stamina, the way to being successful is what goes in your mouth.

An athlete’s diet is about more than just intaking calories and burning them. It’s about fuel. The appropriate foods enhance your energy, encourages muscle growth, and helps repair muscles.

The wrong ones hamper you. When it comes to eating, these are the foods a real athlete won’t touch.

Diet Soda

Athletes consider each meal a chance to refuel. How much protein can I get out of this meal? How do I add more good fats? It’s what pushes performance. Nutritionally empty foods such as artificial sweeteners have no place in their diet. Not only do they give no health benefits, but eating or drinking artificially sweetened foods such as diet soda considerably increase your risk for health issues and weight gain. Artificial sweeteners deceive the body into thinking you’re eating real food. Since they’re more than 100 times sweeter than the real thing, your body begins creating insulin, the hormone that stores fat.

Canned Soup

Canned soup is convenient. However, most of the time it’s no better for you than other highly processed snacks. The long shelf life should be your first hint. Some soups are so processed and high in sodium that it reduces any health benefits. Low-sodium or homemade soup is better.

Rice Cakes

Rice cakes have long held a reputation as healthy. But, this diet snack is empty when it comes to nutrition. Yes, they do have a low-calorie count, but athletes need calories to sustain their energy level. Also, rice cakes will have your blood sugar spiking. Their glycerin level is 91 pretty high for a healthy snack choice.

Best Sports for Seniors

There’s nothing like the camaraderie and thrill to be found from playing team sports with people of similar abilities. While everyone’s has different capabilities and fitness levels, the more aggressive team sports we loved as kids pose a higher risk of injury as we age.

People are living for a very long time. They have fulfilled lives by staying active well into their golden years. Playing sports in your senior years improves your overall health and well-being. People who exercise frequently have a lessened chance of diabetes, mental illness, and heart disease. Particular sports are now suitable for older athletes.

Swimming

A recent study found that swimming up to five times a week, for roughly three to five miles, deferred the effects of aging for many decades. It’s no wonder that 50-year old athletes have gone to the pool for normal exercise. Swimming is an all-around sport that encourages cardiovascular health and muscular elasticity, while reducing stress. Each swimming stroke has its own benefits and every water-based discipline is sure to enhance blood circulation and aerobic activity. Water sports put no strain on your bones and joints, making swimming perfect for seniors who want a good low-impact workout.

Tennis

Tennis is a sport that anybody can play at any age. The heart advantages of the sport make it perfect for athletes over 50. In fact, reports show that an individual of normal size can burn anywhere up to 600 calories in one match. You’ll use up more calories in three hours of tennis a week than you will playing golf or bowling for three hours. It sustains stamina and coordination via intense interval training. In a tennis match, the body is forced to stop, change, and sprint all through the match. This is why tennis is considered an endurance sport. It’s low-impact and great to get a complete workout.

At What Age Should a Child Start Participating in Sports

The age at which a child should start playing sports is not definite. Having said that, studies have shown that a child is physically and emotionally prepared for organized team play by the age of 7. Before that time, your kid’s attention span and dexterity may not match up well with the skills necessary for sports.

Your child loves kicking a ball around the yard and riding bikes in the driveway. However, that doesn’t mean the kid is ready for sports. Even though organized sports for toddlers are available, a 1st grader is ready to play well with others. By the age of 6 or 7, a child has the notions like passing the ball to a teammate, paying attention to the coach, and paying better attention to the game than waving to the parents.

Kids mature differently, so maybe your kindergarten-age kid is ready for recreational sports. Just be sure that your child has the mental, social, and physical skills necessary to play. A child is more as likely to succeed when he is ready. Ask yourself if your kid has the attention span for a whole soccer or basketball game. Does he like to share? Is he/she physically coordinated? If the answer to these questions is “yes,” then break out your video camera and get ready to watch your child tear it up big time!

Most little ones (toddlers) don’t have the skills like catching or throwing. Getting your kid into T-ball may just frustrate him if he has a hard time understanding the rules of the game or doesn’t have the skills necessary to play. You don’t want to turn your kid off to sports all together with a horrible introduction. This is why backing down from sports until the right age has its benefits and advantages.

Why Women Wear Fancy Hats to the Kentucky Derby

The people at William and Kate’s nuptials got plenty of attention for their choice of spectacular headwear, but the royal wedding isn’t the only affair known for its show of wild hats. The colorful, flashy, hats that women wear at the Kentucky Derby are a big part of the yearly horse race’s tradition — and the bigger, the better.

There isn’t a lot of history on the hats, but theory has it that when the derby was first brought to Kentucky, it was supposed to be a social affair.

The folks in charge went around to all the women’s clubs in town and invited the women to dress up in their finest to come to the Derby.

Over the years, the hat tradition has remained for women and remains a Kentucky Derby staple. Although women aren’t forced to wear a hat to the races, plenty do. One commonplace theme among Kentucky Derby hats is roses. Because the race is called the “run for the roses,” the champion horse gets a blanket of over of 500 blossoms.

The Kentucky Derby is every woman’s opportunity to express her inner Scarlett O’Hara. On the Kentucky Derby’s website, there are suggestions for women’s attire. The gem of a belle’s ensemble? A outstanding hat.

If the Derby hats remind you of something you’ve seen on the queen, or the princess, it because

The creator of the Kentucky Derby modeled the event after European-style racing affairs like the Royal Ascot, which requires full morning dress for men and hats for women.

When the Kentucky Derby started in 1875, both British and American women wanted to wear their best to the races. In those days, that most definitely included a hat. While statement headwear is usually not necessary formal attire today, the tradition remains at the Kentucky Derby.

The Importance of Your Child Knowing How to Swim

10 people die from unintentional drowning every day. Two of those deaths usually children who are not even 14-years old. The CDC reports that one of the main reasons for children to be at risk is that they just don’t know how to swim.

The most critical reason children should learn to swim is for their own safety. Swimming is a life-saving skill. It’s a skill your child will keep as long as they are alive. It’s a skill they will retain as they enter adulthood and their golden years. It’s the one sport that has the capability of being a real-life saver.

Football, tennis, and basketball are all great sports. However, if your child falls off a dock, a boat, or into a swimming pool, his or her ability to slam dunk isn’t going to keep him or her safe and save his or her life. Reports state that over 700 children needlessly die every year because they didn’t know how to swim.

Swimming is also a good form of physical activity which uses the whole body. It makes kids actually use their minds and bodies while they have fun in the pool. Many times, children are constantly jumping in and getting out of the pool which is great exercise and aids in boosting metabolism. If you have a community pool that has additions like diving boards, a lazy river, or water slides, they will be in the pool for hours.

Swimming is a heart-healthy activity and great for increasing lung capacity. The longer children are in the swimming pool, the more their heart is working and the healthier lung capacity they will have. This is particularly true for kids who swim laps. Many folks with asthma are very good swimmers. Swimming and building lung capacity enhances their resistance to asthma.

Cross Country Skills for Beginners

If you want a way to stay fit during the winter or you just want to bring a new sport into your repertoire, think about Nordic skiing. Not only is gliding and kicking on two skis an amazing aerobic test that works your running muscles, but it also develops your back, arm, back and core strength as well. Moreover, you’re in the incredible outdoors swishing on snow, which can be an refreshing change from pounding miles on a treadmill.

Skate and classic are two styles of Nordic skiing. Classic, the traditional form, consists of gliding and kicking in a forward-leaning motion. This style is performed in extremely groomed tracks that run parallel to each other.

Skate skiing compels the skier to push off each ski in a V pattern, as if he/she is ice-skating or roller blading. Skate skiing is done on wide groomed tracks, usually right next to classic tracks.

Both types of Nordic skiing can burn somewhere between 400 to 1,000 calories per hour. Add to that the endurance and muscle strength needed and you’ve got yourself one hell of a winter cross-training activity.

It’s a fact that Nordic skiing can be hard to master, at first. A lesson for beginners at a Nordic center can offer you basic tips and a good starting point. The price of most lessons includes gear.

Once you’re ready to get going, there is lots of technique included to keep you occupied and improving for a long time.

You’re a runner so you possess the leg strength. Nordic skiing not only necessitates strength in your whole body, but it’s a sport where proper form and efficiency is key.

In both forms of Nordic skiing, it’s vital to stand tall then put in a deep ankle flexion that has you in an upright slouch. You must bend from the ankles and not from the hip. From this stance, your arms can swing forward and backward freely from a loose shoulder posture. You should be trying to get into a rhythm instead of just performing the techniques.

What Does It Take to Win a Marathon? (Part III)

Speed Work

Speed work is a voluntary element to put into your training program. It can enhance your aerobic capacity and make your easy runs feel truly easy. Tempo runs and intervals are the most common forms of speed work.

Intervals are a set of repetitions of a short, specific distance run at a considerably faster pace than usual, with recovery jogs in between. For example, you might run 5 X 1-mile repeats at a hard pace, with five minutes of walking or slow jogging between the mile repeats.

Rest and Recovery

Rest days mean NO running AT ALL! This allows your muscles to recover from strenuous workouts and help stop mental burnout. The biggest enemy of any hopeful marathoners is injury and the number one protection against injury is rest.

If you are just dying to do something active on your rest days, try cross-training. Cross-training includes hiking, walking, swimming, lifting weights, cycling, yoga, or any other active pursuit that isn’t high-impact.

14 – 21 days before your marathon, scale back on the intensity of your runs to allow your body to rest for marathon day.

Hydration

Almost all marathons have aid stations and water along the marathon route. If you’re going to bring your own water on race day, purchase a hydration belt or pack well in advance and get use to running with it on. Never, ever try it out on the day of the marathon.

During training, you’ll be doing lots of runs without the advantage of aid stations. Several techniques to consider:

  • Bring your own water using a hydration belt or pack, or even handheld bottles
  • Do a short loop course or long runs so you can put water in one spot along the way
  • Create your long run route to bypass water fountains
  • Put water bottles along your route the night or morning before the marathon

What Does It Take to Win a Marathon? (Part II)

The Building Blocks of Marathon Training

The principal elements of marathon training are:

Base mileage. Increase your weekly mileage over time. Run 3 to 5 times per week.

The long run. Do a long run every 7–10 days so your body can get use to long distances.

Speed work. Practice speed runs and intervals to improve your cardio capacity.

Rest and recovery. Sufficient rest aids in averting mental burnout and injuries.

Base Mileage

Most marathon training plans are from 10 to 25 weeks. 1st time marathoners should try to build their weekly mileage up to 55 miles over the four months leading up to the marathon.

3 to 5 runs a week is enough. A majority of these runs must be done at a relaxed pace. You should run at a simple enough pace to be capable of carrying on a conversation.

When constructing base mileage, don’t increase your weekly mileage by more than 10% from week to week.

Your next step is to increase to a long run every week. This should be attempted every 5–10 days, increasing the long run by 1-2 miles every week. Every 3 weeks, snip off a few miles so you don’t overdo it and risk injury. For instance, you could run 13 miles one weekend, 14 miles the next, then 15 miles, and then 13 again before moving on to 16 on the 5th weekend.

Doing these runs at a considerably slower pace than usual increases confidence, allows your body to get use to longer distances, and schools you on how to burn fat for fuel.

Remember, always let your body warm up and cool down with a couple of easy miles at the start and finish of any workout.

 

What Does It Take to Win a Marathon? (Part I)

For many runners, the wish to do a marathon is about individual challenge. You could want to prove to yourself that you can go the distance or test your limits. Perhaps someone has talked you into it. Maybe you’d like to get healthier, raise awareness for a charity, or simply lose weight.

Regardless your reason, keep a grasp on it and remind yourself of it often during the upcoming months. When the weather is nasty or your legs get tired, sustaining your motive will aid you in getting out the door.

For a summary on how to get going, such as stretching techniques, proper mechanics, and shoe selection, keep reading.

Getting Started

Know your limits. The 26.2 miles in a marathon will have you at a considerably higher risk for injury than your daily runs. Talk with your doctor before starting any training program.

Begin early: Conventional wisdom suggests that would-be marathoners run regular base mileage for at least 12 months before starting a marathon training program.

One of the usual causes of injury is developing weekly mileage too fast and too soon. Don’t undervalue the significance of steadily running between 20-40 miles per week on a regular basis before starting to train for a marathon.

Begin small: Running a few shorter races, such as 5Ks, 10Ks, or a half of a marathon, is a great way to prepare mentally and physically for your 1st marathon.

Selecting a First Marathon

Marathons range from low-key, quiet races on backcountry roads to spectator-lined city races with thousands of runners. To assist you in getting use to the race’s vibe and recognize your preference, run a couple of shorter races, volunteer at marathons, or cheer on a friend.

Selecting a marathon close to home may give you “home field advantage” with the chance to run on familiar streets. Nonetheless, selecting a race somewhere else can keep your motivation fire burning.