fitness training

Health Risks for Athletes and Power Lifters ~ The Top 4 Challenges

November 3, 2017 By Fiddle

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What are The Health Risks for Athletes and Power Lifters?

Here are The Top 4!
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Athletics of most kinds can be vigorous activities that require a little conditioning and common sense to avoid injury.
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Hard, steady training only compounds the risks. Strength training, or resistance training, can especially put stress on the body.
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Building muscle requires first breaking down the tissue, and the exercises necessary to do so can lead to strains.
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The Health Risks for Athletes and Power Lifters:
4 Top Risks of Intensive Training.

Health Risks for Athletes and Power Lifters : #1
Accidents

Many serious injuries come not just from collisions during play, but accidents during practice. A faulty position or angle of the body, or a slip on sand or wet grass can easily turn and twist an ankle or knee or back that would be a serious setback to any athlete.
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It’s important to have someone else present in case there is a sprain or break that proves incapacitating.
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This is especially true when training with free weights that could slip from your control. Lifting heavy weights alone can be dangerous, and weight-lifting equipment should not be accessible to unsupervised children.

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Health Risks for Athletes and Power Lifters: #2
Strained and Pulled Muscles
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Putting sudden or extreme pressure on idle muscles can lead to tearing of the tissue.
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You should always make an effort to warm up the muscles for at least five minutes or so before engaging in strenuous exercise, and another five minutes to stretch and cool down after you’re done.
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Healthy workouts should also allow for healing. Medical professionals, such as one who has completed an RN to BSN nursing program, can give you more advice on safe exercise practices.
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Health Risks for Athletes and Power Lifters: #3
Lack of Cardio
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Sudden cardiac arrest causes more than 300,000 deaths each year.
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Cardio should be an important part of your regular training. This particularly affects power lifters, who may lifting at slow rhythms that are more focused on heavy weights with few reps.
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Struggling to knock out one more bench-press when you’re close to your limits also puts strain on the heart. Establish a healthy, comfortable tempo, and don’t make the entire workout purely about maximum weights.
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Health Risks for Athletes and Power Lifters: #4
Wear and Tear on the Joints
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It’s also important to focus on using the correct form during any exercise so that you aren’t stressing ligaments from unnatural angles. Repetitive strain injuries and minor sprains, even if they aren’t bad, can grow steadily worse if exercises are being performed incorrectly.
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Make sure you’re doing exercises through the full range of motion. Don’t rush through any part of your routine. Stop immediately if you are feeling pain in the elbows, wrists, or knees.
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Improving your performance requires constant and effective training. Unsafe training, however, could lead to injuries that end your athletic ambitions.
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Article by Anica Oaks
anicaoaks@gmail.com
Freelance writer and web enthusiast
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SPORTS WORKOUT INJURIES RISKS & PREVENTION
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Do you power-lift? Are you an athlete? Share with us below your challenges, experiences and tips on the health risks you have faced.
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Stay Safe and Fit When Running : 5 Tips for Avoiding Injuries

September 27, 2017 By Fiddle

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Stay Safe and Fit When Running

5 Tips for Avoiding Injuries.
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Running is a great way to exercise, since anyone can try it, you can do it anywhere, and you don’t need to go to a gym.
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Running exposes you to huge risks of suffering from muscular, bodily or even brain injuries in some instances.
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This is the reason why as an athlete, you will go to all lengths to ensure that you remain as injury-free as possible when training for a huge event/race.
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Here are five useful tips for avoiding injuries while running.
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1. Build a Base First
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When you run and feel great, you might be tempted to push yourself so hard, which can be disastrous in the end. Whether you are returning to running or a first-time beginner, it is important to build a base first.
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You should start slow in order to find your routine and then stick to it. This will be a sure way of warding off injuries since you will not push yourself so hard. You can alternate between running and walking where you run for 30 minutes or until you feel tired, walk for a few minutes and then repeat.
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2. Resting

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Whether you are an established runner or just beginning, you must incorporate rest in your schedule.
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Resting helps your body muscles to recover fast and keep your immune system strong. Rest in this case does not mean that you should stay at home lazing about, you can instead switch to swimming, bike riding, weight lifting or taking part in yoga.
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3. Invest in a Good pair of Running Shoes

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Before you take to the field or running track, you must ensure that your running shoes are in top notch condition and of the best quality. You should invest in shoes designed specifically for running and not for other purposes whatsoever.
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You should get a gait analysis from a physical therapist before buying your running shoes. This analysis is crucial as it will correct any form of gait issues you have as well as ensure that you get the right shoe to train for a specific race. You should consider buying your shoes from a store with a high reputation if you cannot get a gait analysis.
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4. Stretching
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In order to avoid getting injuries associated with running, you should do a little stretching before hitting the road at all times. This will subject your muscles to a certain range of motion thereby warming them up for the task ahead.
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You can include some easy squats, heel raises and step-ups in your stretching routine for maximum effectiveness. You should also stretch lightly after your run especially for your hamstrings, calves, hips and quadriceps to cool the muscles off and aid in relaxation.
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5. Understanding and Listening to Your Body

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When you start running, always ensure that you listen to your body. It is normal to feel sore after a run and you can be able to carry on the next day despite the soreness.
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However, after the run, it is safe to ice the sore areas. If the pain is too much to bear or it forces you to alter your gait, you should switch to another form of exercise until you recover. If the pain persists for too long then you have to see a medical personnel. You must not push yourself too hard as that will lead to serious injuries.
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Final Words

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Getting injured will be a big blow to your career, goals and ambitions as an athlete. You should take great care when training in order to avoid getting injured. You can follow all the above tips to avoid the common pitfalls that lead to injuries.
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Post by Dixie Somers
dixiesomers@gmail.com

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Fitness Training Rest Day …. Crafting the Perfect Rest Day

September 21, 2017 By Fiddle

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Fitness Training Rest Day

Crafting the Perfect Rest Day in A Fitness Training Program
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Breakthrough Improvement
in Athletic Endurance and Recovery
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Fitness Training & Rest Day? Of course! Having a safe exercise and fitness plan and a consistent fitness routine are very important. So is motivation. But… so often, we forget that rest days are also a very important component in fitness!
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We know the feeling when you get deep into your training pace and get ’addicted’ to iron. However, training every single day will do you harm, and the benefits of this approach will disappear after some time.
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If you think that more is always better, you’re being led by the wrong beliefs. Quantity can’t beat quality, and that’s why you need rest days. Do you have rest days and how do you handle them?
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A dedicated lifter’s problem is that they neither take enough off days nor time them wisely in their training week. They feel like they’re slacking off and slowing down their progress.
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The most common training frequency of successful bodybuilders and athletes is four days a week (sometimes five). If you overtrain, you’ll progress slower.
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Rest days are growth days
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Training means stimulation, rest means growth. You don’t build muscle while lifting, you build them while resting, when your body works to restore its energy and regenerate. It heals the micro tears in your muscles, making your muscle fibers stronger and bigger in the process.
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Rest also improves your performance the next time you hit the gym, because it brings your nervous system back to its optimal working state, and replenishes glycogen stores.
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This is why you’ll make less progress if you invest more of your body’s resources in training sessions. The body’s resources are limited, and you’ll have less of it available for growth and fuel adaptation.
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Off days should be reserved for repairing the immune, nervous, and hormonal systems. Your sessions will be more effective, in terms of high level performance, if you’re well-rested.
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Support your rest with proper nutrition

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A lifter shouldn’t lower carb or calorie intake during rest days, but most of them will tell you exactly that. It’s a mislead, in spite of being commonly recommended.
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There may be some truth in consuming less amount of carbs if you’re trying to lose weight, because you don’t want to risk gaining more fat.
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However, if you want to build strength and muscle, you should do everything you can on your off days in order to maximize performance and growth.
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So, if you’ve found your optimal diet plan, follow it even on rest days, because your body needs to support protein synthesis and new muscle fiber production, and it can’t do it without the same amount of nutrient-dense foods.

Eat the same amount of calories and carbs to allow your body to take advantage of insulin’s anabolic properties and replenish muscle glycogen.
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How to organize your training week?

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The most important rule to follow is to avoid taking two rest days in a row. After two days off, performance tends to be flat and the quality of training then suffers.
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The optimal training plan is having four training days and three growth days (without two days of rest in a row). Train on Monday, Tuesday, Thursday, and Saturday, with Wednesday, Friday and Sunday being growth days.
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How to spend your rest days?
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There are some key things you can do to relax your body and maximize your rest gains after a strenuous performance.
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You can stretch to keep your body elastic and pliable and also maintain blood circulation in key body areas.
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During these rest days, you can practise mental relaxation exercises to help destress and decompress.
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Additionally, never try to skip on sleep, because it’s essential for your physical and mental functioning. If you don’t provide yourself with enough sleep, stress hormone levels in your body will increase, which will reduce your recovery rate.
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Other forms of active recovery include foam-rolling, Epsom salt baths, and light exercises such as walking, cycling, and swimming.
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Some athletes (particularly bodybuilders and runners) find consuming marijuana quite relaxing for the body and use it as an aid to their training routine.
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Luckily, many states have legalized or decriminalized the possession of marijuana, among them Connecticut, Ohio, Washington, and Nevada.
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Today, you can purchase quality strains of medical marijuana in Las Vegas and take a few puffs on your day off to relax your body, and let it regenerate.
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Each day of the week will have its purpose when you follow your lifting routine, diet plan, and your rest days as well. Sub-optimal workouts can occur, but don’t let it be because you were under-recovered from the last workout.
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Deficits in recovery accumulate, and once they build up enough, you’ll notice smaller gains each week. So, be mindful of fitness training rest day! Look at rest days as growth days, change your mindset, and your performance will go through the roof.
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Breakthrough Improvement
in Athletic Endurance and Recovery
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Article by Samantha Olivier: Samantha.Marry.Olivier@gmail.com
Samantha has a B.Sc in nutrition. She has spent 2 years working as a personal trainer. Since then, she has embarked on a mission to conquer the blogosphere. When not in the gym or on the track, you can find her at Ripped.me, or in a tea shop.
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FITNESS LIFESTYLE / FITNESS ATTITUDE / FITNESS MOTIVATION / FITNESS GOALS
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How to Achieve High Performance As A Vegan Runner ~ 4 Stellar Success Tips

September 20, 2017 By Fiddle

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How to Achieve High performance as A Vegan Runner

4 Stellar Success Tips
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Being vegan is not just a way to protest the abuse of animals in the food industry, but a lifestyle that shapes your view of the world and the way you perceive yourself as well.
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Yes, it all starts by deciding not to eat meat, eggs and dairy, wear fur or use cosmetics tested on animals. But veganism slowly makes you think differently and act in accordance with its principles.
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Over the course of time, this reflects on your performance as well and you may start asking yourself if it’s possible to achieve high performance on a non-meat diet.
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Nutrition Facts & Tips for Vegan-Running Enthusiasts
Achieve High Performance As A Vegan Runner:
4 Stellar Success Tips
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#1. Focus On Protein
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No matter what you eat, it’s important to focus on proper and healthy ingredients.
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And since protein is among the most important ones out there, many vegans wonder how they can make sure their meals are packed with enough protein.
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Even though you don’t eat meat, you can still find protein-rich foods that give you enough strength for a complete workout and make sure you do your best.
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Probably the easiest way to do so is by focusing on legumes that are surprisingly rich with protein, even though most people are unaware of that.
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Some of the items you should thus include in your daily menu are tofu, soymilk, peas, avocado, miso and various beans – roasted soybeans, winged, mungo or yard-long beans, as well as your traditional white beans.
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All of these include a sufficient amount of protein even for the most active vegans and should therefore be an irreplaceable part of your daily menu.
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#2. Plant-Based Nutrition Boosts Performance
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When working out, how many times have you felt bloated and full of water? While this may be a result of water retention, it’s most probably caused by inflammatory fats found in meat, milk and other animal-based foods and drinks.
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Due to that, cutting back on these items will consequently cause no inflammation and allow you to feel lighter and better while jogging.
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Eating plant-based food during your pre-workout routine means you get meals full of nutrients that are transferred into pure energy. Moreover, vegetables are certainly better for your bone structure, heart and muscles than meat!
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A few ideas you should look into include nut butter, oatmeal, dried fruit, as well as coffee and lots of water. All of these are packed with helpful ingredients that positively affect your strength, endurance and stamina.
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#3. What About Long-Distance Runners?
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Since long-distance runners can’t rely on pre-workout nutrients as much as they’d like to, they have to think ahead and come up with a smarter plan to get more energy.
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While most of them stick to water and coffee to get them going, others explore different options and find more creative and effective solutions.
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For instance, okra, i.e. ladies’ fingers, is a helpful flowering plant full of delicious and nutritive seed pots that can do wonders for your running.
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It gives you lots of energy and packs your body with additional doses of vitamins A, C, E and K. These help make all the difference between running a marathon successfully and quitting before the finish line.
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And the best way to get enough okra into your system is by preparing healthy recipes day after day. Whether you prefer stewed, roasted or grilled okra, these ideas will give you inspiration and strength to move on, without an ounce of meat.
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#4. Get More Help
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If this isn’t enough, don’t worry – there are still lots of vegan ideas that can help you achieve high performance. Lots of people who try various supplements are quite pleased with the results.
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Creatine monohydrate is one of the most popular ones; it provides a lot of benefits, like anaerobic endurance, increased strength and sharpened cognitive abilities. A lot of scientifically proven research shows that creatine increases lean muscle mass and endurance, and speeds up recovery time during exercise. This is why it is very popular among athletes who do high-intensity activities such as weightlifting or sprinting.
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Since every single time you go running, you must start and end it with a proper pre- and post-workout regimen, you can safely rely on supplements to provide enough strength to endure intense workouts, as well as help you relax and recuperate afterwards.
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And if veganism is your choice, you should look for vegan-friendly supplements that have the same effect, but don’t include any milk, meat or other animal-based ingredients.
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So, if you’re worried you might not be as efficient as you could be, give these a try for a while and you’ll start feeling much better!
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Further Consideration
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Keep in mind that veganism shouldn’t stop you from achieving your short- and long-term goals.
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Whether it’s losing some weight, getting ripped or just trying to stay active, don’t change your lifestyle just to reach a certain result. You can do some of these things almost without even trying that hard.
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Losing weight, for example, is possible by running just two miles a day – but if you make a plan and incorporate your veganism into your workout schedule, there’s nothing stopping you!
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fitness training

. What are The Health Risks for Athletes and Power Lifters?

Here are The Top 4! . .

The Health Risks for Athletes and Power Lifters: 4 Top Risks of Intensive Training.

Health Risks for Athletes and Power Lifters : #1 Accidents

Health Risks for Athletes and Power Lifters: #2 Strained and Pulled Muscles .

, Health Risks for Athletes and Power Lifters: #3 Lack of Cardio .

. Health Risks for Athletes and Power Lifters: #4 Wear and Tear on the Joints .

Please enable JavaScript in your browser to complete this form.Subscribe & Enjoy Fit News *Click Here . . Our readers also enjoyed and benefited from the following articles. Click to read! . . SPORTS WORKOUT INJURIES RISKS & PREVENTION .

Do you power-lift? Are you an athlete? Share with us below your challenges, experiences and tips on the health risks you have faced. . . .

. Stay Safe and Fit When Running

5 Tips for Avoiding Injuries. .

Here are five useful tips for avoiding injuries while running. . . 1. Build a Base First .

2. Resting

3. Invest in a Good pair of Running Shoes

4. Stretching .

5. Understanding and Listening to Your Body

Final Words

Post by Dixie Somers dixiesomers@gmail.com

.Advertise Here! Contact

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Please enable JavaScript in your browser to complete this form.Subscribe & Enjoy Fit News *Click Here . . Do you run? Share with us your ways of keeping safe while running.

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. Fitness Training Rest Day

Crafting the Perfect Rest Day in A Fitness Training Program .

. Breakthrough Improvement in Athletic Endurance and Recovery .

Rest days are growth days .

Support your rest with proper nutrition

How to organize your training week?

How to spend your rest days? .

Breakthrough Improvement in Athletic Endurance and Recovery . .

.Please enable JavaScript in your browser to complete this form.Subscribe & Enjoy Fit News *Click Here

. . Our readers also benefited from the following fitness articles. Click to read!

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FITNESS LIFESTYLE / FITNESS ATTITUDE / FITNESS MOTIVATION / FITNESS GOALS .

. .

Do you take rest days in between your workout days? Share with us below your fitness training rest day challenges and successes .

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. How to Achieve High performance as A Vegan Runner

4 Stellar Success Tips .

Nutrition Facts & Tips for Vegan-Running Enthusiasts Achieve High Performance As A Vegan Runner: 4 Stellar Success Tips . .

#1. Focus On Protein .

#2. Plant-Based Nutrition Boosts Performance .

#3. What About Long-Distance Runners? .

#4. Get More Help .

Further Consideration .

. Guest Contributor, Nicole Noel noel.d.nicole@gmail.com . . . .

Advertise Here! Contact . .

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Please enable JavaScript in your browser to complete this form.Subscribe & Enjoy Fit News *Click Here . . Are you a runner? Are you also vegan? Share with us below your experiences, challenges as well as tips!

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