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Night Running

 

Young woman jogging outside in the city
Woman jogging at night in the city

People like to sleep in longer, and appear fresh for the day, so it’s no wonder that saving your run for just before bed is becoming increasingly popular.  Night running can offer better conditions for exercise, and it’s the time your body is most receptive to exertion. Here are some convincing reasons to make it part of your training.

You’ll Feel Fresher at Work

One of people’s biggest concerns with morning exercise is the possibility of burning out before the day has really begun. Nobody wants to walk into work already exhausted from early exertion, or spend their meetings stifling yawns. But it can be wonderfully cathartic to finish the day with intense exercise. You’ll release any stress that accumulated over the day, and pushing yourself harder is much easier when you get to go to bed afterwards, instead of a desk.

Your Muscles Are Primed and Ready 

Regardless of distance or speed, a great run will always be one where you feel strong and alive. Running first thing can frustrate these sensations because your body isn’t ready yet. Not only will you still be brushing the sleep from your eyes, you’ll be running on muscles that aren’t loosened up yet. Waiting until evening means your body will have benefited from a whole day of warming up, and you won’t even have had to think about it.

You Won’t Overheat

Your muscles might be warmer, but outside it’ s cooler, and that’s always a blessing – especially if you’re planning to go fast or hit some interval training. Exercising in the glare and heat of the sun can transform a relaxing run into a sweaty ordeal, which can truly affect your performance. And it’s not just the sun you’ll avoid: airborne allergens such as pollen are much less concentrated in the evening.

You’ll Avoid the Traffic

Drivers can make running extremely unpleasant; it’s not often a car will slow down for you, and you’re often left jogging on the spot next to the traffic lights. No runner needs that! At worst, of course, cars can cause injuries. Running at night goes a long way towards eliminating these problems. They’ll be fewer vehicles on the road, and since you’re not interrupting rush hour, they won’t be in such a hurry. Drivers will also have their lights on, so they’ll be easier to spot. Invest in a hi-visible vest or armband so the same can be said for you!

 

 

 

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6 Habits of People Who Stay Healthy and Fit

 

Becoming fit and healthy does not happen overnight. It takes discipline and self-control. It is important that you look at becoming and staying healthy and fit as a lifestyle rather than a seasonal fad. Below are six habits of people who make health and fitness apart of their everyday lifestyle. Embodying these six habits will help put you on the right path towards achieving a healthier and fit way of life.

  1. Finding time to exercise on a daily basis

It may seem impossible to squeeze exercise time between your job, commute, and family time, but you can’t use this as an excuse. You need to make the time in your busy schedule to go to a gym or health club. You can also opt to exercise at home if you don’t want to join a gym. You do not need to purchase expensive home gym equipment to achieve a healthy body. A workout can be as simple as doing crunches, push-ups, and sit-ups. Also you can check online fitness sites for types of exercise routines to do at home.

  1. Focusing on how you want to feel

Focusing only on how you want to look after exercising can have a negative impact if you are the impatient kind. Instead, try to focus on how good you will feel after working out. Exercising may be arduous while you are doing it, but the increased energy that you get afterwards will be worth it. Use this “good feeling” as your motivation to keep working out while you wait for more visible and tangible results.

  1. Don’t wait for an occasion

People usually head for the gym in preparation for summer break or to look great for a special occasion. They usually decide to lose weight four to five weeks before the special date, setting unreasonable goals and ultimately end up going back to a sedative life in the process. The nice thing about choosing a health and fitness lifestyle, you never have to wait for a special occasion to get fit because you are always in shape and feeling great!

  1. Change workout routines 

Doing the same workout on a daily basis can get old fast. You can end up getting bored and this might cause you to stop working out altogether. A little variety can do wonders and will make your journey to health and fitness a much better experience. An example of a variety of workouts could include circuit training, yoga, running, weight training, biking and/or swimming.

  1. Eat in moderation

Having to give up your favorite foods is probably the most difficult part of dieting. Rather than giving them up totally, learn to eat foods you like in moderation. Don’t deprive yourself of certain foods you enjoy eating, just learn to portion them and not binge eat.

  1. Getting enough sleep

Sleep is essential for your ability to maintain a fit and healthy lifestyle. You can’t expect to have a productive workout on a couple of hours of sleep the night. Being constantly tired can also make for an easy excuse not to exercise at all.  Therefore, it is important that you make sure to have a good balance between a highly productive day and a restful night of sleep.

 

 

 

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Exercise Leads to Better Sleep

 

Millions of Americans are affected by sleeping disorders, but adding a workout to your routine might help alleviate your nighttime woes. According to a recent survey by the National Sleep Foundation, people who reported participating in regular exercise also reported having the highest quality sleep.

Nearly fifty percent of respondents who reported no physical activity also answered that they have very bad or fairly bad sleep quality. By adding light exercise–as little as a ten minute walk per day–the amount of people reporting poor sleep was cut in half, to just over twenty percent. People who participated in vigorous exercise every day had the lowest occurrence of poor sleep. It was also shown that those who did not exercise were more prone to daytime sleepiness while driving, eating, or participating in social functions.

The poll also asked its respondents how many hours per day were spent sitting. Unsurprisingly, those who spent the most time sitting also had the worst quality sleep at night. It is clear that there is a direct correlation between the amounts of exercise you do and the quality of sleep you experience. Adding physical activity, even just a small amount, can help you get that “shut eye” you most desperately need.

 

 

 

 

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Keep To The Code When Spring Skiing!

  

One of the great sports of the winter season is downhill skiing (alpine skiing). Many people who do not ski often sight the main reason they don’t ski is their fear of getting hurt. In reality, downhill skiing can be very safe and enjoyable if you abide by the Skier’s Responsibility Code. For those of you that are downhill skiers know that by following these rules, you can ski safely and significantly reduce your chance of injury.

The Professional Ski Instructors Association, The National Ski Areas Associate and The National Ski Patrol all officially endorse the Skier Responsibility Code. The Responsibility Code is the universal guide for ensuring that you and those around you remain safe while on the slopes. Although snow skiing involves many different types of equipment and different types of skiers, both beginners and experts are all on the same mountain skiing. This is why it is of great importance that you are aware of your surroundings at all times. These important reminders highlight the most relevant parts of the code that skiers should be aware of before hitting the slopes this winter:

  1. You must always be able to stop and avoid skiers that are in front of you. This means that you must always ski in control. This is especially true for those novice skiers that try to ski beyond their beginners level and ski fast down the hill while being out of control!
  1. If some one is skiing ahead of you, they have the right of way. Just because you are skiing faster than them, does not mean they have to yield to you and move over to the side of the hill. You have the responsibility to either slow down to avoid hitting them or ski around them at a safe distance.
  1. Keep off of closed trails and other out-of-bound ski areas on the mountain. These areas are often closed due to unsafe ski terrain. Individuals at any skiing proficiency level can quickly find themselves in trouble attempting to ski in these closed areas. Also, it is very important to keep in mind, that if something were to happen to you while skiing in these closed areas, having someone find you can be difficult!

 

 

 

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Tips for Staying in Shape This Winter

 

Unfortunately, winter is always a problematic time of year, for people not living in a warm climate, to stay in shape. The extra pounds from the holiday season, cold temperatures and shorter days can keep you from working out. Here are some tips on ways to stay in shape this winter.

Join a gym

If you’re favorite running or biking route is under snow, joining a gym could be just the answer. You will get a climate-controlled cardio workout and also allow you access to other fitness option such as exercise classes and weight circuit equipment.

Take up a winter sport

Although a gym can be a nice and cozy winter place to workout, some people still like being out in the winter elements. Winter sports such as skiing, skating or snowshoeing can be just the answer! These sports can provide you with a great cardio workout. It is important to remember that you should properly dress in layers when participating in winter sport activities.

Eat well

As cold weather forces us to be inside more often, it can also lead to binge type eating usually due to inactivity. Therefore, you need to watch your sugar and carb intake. Try to increase your fruits, vegetable and whole grain in your diet. Also, drinking more water can help curb cravings, improves digestion and is a great replacement for high-calorie drinks like soda. Keep in mind that it is just as important to stay hydrated in the winter as the summer. In the summer, it is easy to remember to drink due to the heat. In the winter, the dry air can cause dehydration too but we often do not properly respond by hydrating ourselves.

 

 

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Why Your Gym Workouts May Not Be Working

  

Why Your Gym Workouts May Not Be Working

It is not uncommon for people to become frustrated when they do not see better fitness results from their workouts. The reason is simply they do not get the most out of the time they spend working out. Listed below are 4 important reasons why your workouts aren’t working.

  1. Focusing on the Wrong Lifts

Individuals who want to get muscular or toned often spend too much time doing bicep curls and crunches. The fact is that the most effective resistance workouts are full-body movements such as squats, dead lifts and bench presses.

  1. Too Much Cardio

People who “OD” (overdose) on cardio can find that they develop muscle loss instead of building muscle.  It is important to add weights or strength training to balance your cardio training. This will provide you with a well rounded fitness regimen and get you into overall better shape than just doing cardio alone.

  1. Bad Diet

All the exercise in the world will not do much for you if your diet is not also regimented.  It is important to get enough protein and healthy unsaturated fats while reducing the amount of simple carbohydrates you get from processed, sugary foods.

  1. Not Enough Intensity

No matter if you are lifting weights or doing cardio you need to continue to push yourself. Although there are times that a lighter workout is warranted, you still want to be able to break a sweat and get your heart rate up.

 

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4 Tips For Learning How To Snowboard This Winter

 Despite the challenges associated with learning to snowboard, it is possible to make good progress and avoid falling into a beginner’s rut (quitting!).

  1. Choose the proper ski area

In order to become proficient in snowboarding, you first need to select the right ski area. Look for a resort that is popular among snowboarders. This usually means that the mountain not only allows snowboarders to share the slopes with downhill skiers, but they also have areas of the mountain designed and designated specifically for snowboarders. The mountain should have plenty of easy “green” slopes and intermediate “blue” slopes. This will allow you to have enough snowboarding terrain to not only learn on, but as you gradually improve, will allow you to elevate your snowboarding skills beyond the “bunny hills”. It is also helpful to find resorts that have good gondola access. This can help you to avoid chairlifts and tows – which many beginner snowboarders find difficult to board and disembark.

Best Places To Snowboard In US: http://www.worldsnowboardguide.com/resorts/usa/bestplacestosnowboard.cfm

Best Places To Snowboard In The World:

http://www.worldsnowboardguide.com/resorts/bestresortsintheworld.cfm

  1. Take a lesson

It helps to learn how to snowboard by hitting the slopes with somebody who is more proficient than you. Go with a friend or family member that has snowboarding experience and can help teach you boarding fundamentals. You can also consider taking a class from a certified snowboard instructor at the mountain’s ski school.

  1. Set goals for yourself

Like the old saying: “You can’t manage what isn’t measured” You can further raise your snowboarding skill level by setting clear goals for your progress. By having a clear goal for each day that you are out snowboarding, you can actually see how you are improving. Set a daily schedule for yourself. For example: day one, learn to stay upright on the board; day two, learn how to make a simple turn; day three, make a full run on the easy slopes with out falling, and so on.

  1. You can’t learn to snowboard in a day

Although the top riders make snowboarding look effortless, the sport does in fact require large amounts of determination, discipline and tenacity. The most important ingredients for progress in learning to snowboard is persistence and practice, practice, practice!

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Fatbikes Becoming Popular With Winter Enthusiasts

You may have been out snowshoeing or cross-country skiing this winter when a cyclist rode past. At first it might have been strange to even think someone was crazy enough to be riding his or her bike on the snow, then you catch a glimpse of the bike and find it even stranger!

A fatbike is a bicycle with over-sized tires, typically 3.7″ or larger and rims wider than 44mm, that are designed for riding on soft unstable terrain such as snow. Although fatbikes have been around for 10 years, they are becoming more readily available and popular over the last few years. The average fatbike ranges in price from $700-$2000.

While fatbiking on the snow is generally much slower than riding dry trails, the lower friction and alien texture of snow–when conditions are good–replicates the sensation of riding on trails during the summer.

The key to riding performance on a fatbike is the tire pressure. On a typical mountain bike the tire pressure is around 30 psi. On fatbikes, the tire pressure is much lower. In softer snow conditions most people will keep the tire pressure around 4 psi and in harder snow conditions increase the pressure up to about 8 psi.

As with most new sports or activities, word of mouth or print may get you interested, but it is when you try it out for the very first time that you really know if it’s for you…dress warm and have fun fatbiking! I guess biking is not just for summer anymore 🙂