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Tips for Improving Your Football Endurance

Football is one of the most physically demanding sports an individual can play. You have to be able to move quickly, think fast, run hard and fast over long distances, all while trying to avoid be crunched by guys from the other team. With all the physical work that is involved in football, it?s not hard to understand why endurance plays such a key role in any football player?s training regimen. Improving your endurance will allow you to stay in the game longer. Improving your endurance will also enable you to give your team your very best efforts without you being too tired to be a team player.

Each and every player that is on the team should make it a priority and a goal to have better and longer lasting endurance. If one player doesn?t have the stamina to make it through a game, he is a weak link, and all it takes is one weak link to destroy the success of the team. This is why improving your endurance is so important and needs to be a priority in training.

There are a lot of theories and methods for improving your endurance that you could research and put into your training program. One of the most basic elements of endurance training is long-distance running or jogging. It?s best to incorporate this technique in moderate amounts and increase the distance and time you run gradually over time to avoid injury. A lot of players train in a gym using equipment like treadmills to work on their cardiovascular training. Treadmills are great for improving your endurance because they allow you to be in complete control of how many miles you run and how steep the incline for your run is so that you can decide how intense you want your workout.

Another great tip for improving your endurance is to do interval training. Football is a game that is played in intense bursts of energy with a lot of stops and pauses in between plays. This is why it can be very effective to train your endurance in intervals as well. It helps you to avoid overworking your body and at the same time prepares you for game day. The level of your performance during the intense burst is what needs to be examined during the training, along with how well you recover.

It?s important to note that while you?re improving your endurance, you?ll need to make sure you are taking in the nutrients that your body requires in order to achieve the results you are desiring. When participating in an endurance training program, you?ll need to increase your carbohydrate intake to replace the glycogen your body loses while you?re training. You will also want to increase the amount of protein you?re getting daily as well.

These are just a few helpful hints for improving your endurance. Improving your endurance will help give you the edge you need as an individual player to give your all in the game.

6 Physical Fitness Tips To Deal With Soreness From Exercise

What happens when you think exercise is going to make you feel good, but you wind up feeling worse than ever after beginning a fitness program? You wind up quitting because you think it is not worth all the aggrevation. The truth is, if you want your body to look and feel better, you are going to spend some time being sore at first. It took you a long time to accumulate all that excess body fat, and it will not come off without a fight!

If you begin a weight loss and exercise program knowing you will have to endure some pain right off the bat, chances are good that you will not only be able to prepare yourself better, but you will also continue on to success. If you anticipate, plan, and take the proper steps, you can minimize your soreness.

physical Fitness Tips #1: Anticipate, To Deal With Soreness From Exercise
It is normal to get excited on your first day of exercise. Visions of you flexing those muscles on the beach are probably dancing in your head. This is great, but keep your head in the game and out of the clouds. You’re not going to get that way tomorrow or the next day. Lifting too much or running too fast could end up delaying your program while you recover if it does not burn you out all together. Start slow. Next day, push a bit harder. Next day, a bit harder still. Easing into a program is the best way to anticipate soreness and achieve steady progress.

Physical Fitness Tips #2: Embrace The Pain, To Deal With Soreness From Exercise
A little soreness means you have embarked on something that is good for you. While it’s always bothersome, know that it’s only temporary and that it is an important step along the road to your fitness goal. Think of it as hurting in a good way. A great way, even. Once you work through the pain, you are going to be fitter than before.
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Physical Fitness Tips #3: Eat Proper nutrition, To Deal With Soreness From Exercise
The more you exercise, the better you need to eat. The better you eat, the less sore you will become. Most people think that since you are burning calories with exercise, you can eat as much junk as you want. Not true if you want to remain healthy. Why? Because junk will not fuel your muscles properly. This is especially true if you are trying to lose weight. If you are eating donuts for breakfast, switch to a soy based protein shake. What you eat is always vital.

I was a chronic asthmatic my entire life and I could not exercise. I would have given anything for the chance to be sore from exercise! It was not until I began to change my eating habits for the better that my body began functioning properly. People told me I could never exercise but thankfully, I did not buy their story. I can not stress this enough. The better your fuel choices are, the better your body will perform. It is just like a car.

Physical Fitness Tips #4: Stretch, To Deal With Soreness From Exercise
Stretching your muscles before and after you work out will help speed up your recovery time and eliminate the risk of damaging your body. Easy movements and stretches both at night before bed and first thing in the morning helps your blood circulate better and will also improve your recovery time. When a friend of mine ran track in high school, his team stretched before and after each practice. In his five year running career, he had little soreness and no injuries.
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Physical Fitness Tips #5: Ice Your Muscles, To Deal With Soreness From Exercise
Nothing circulates blood around like ice. If you have ever watched a locker interview after a sporting event, you probably noticed that a lot of the athletes were icing parts of their body. That’s because it is a great recovery aid. Almost all injuries heal quicker when ice is applied. And soreness is basically a tear in your muscle tissue. These are necessary in order to get stronger, and they will heal faster if you ice them.

Physical Fitness Tips #6: Exercise, To Deal With Soreness From Exercise
What do you mean, Exercise? Is this not how you got soreness in the first place? Yes! But here is the trick. More exercise is the last thing you feel like doing when you are sore but working out promotes circulation. Being sedentary while you are sore is worse than working out, as long as you remember to not work out too hard. It is a good excuse to be slightly active, since you are doing what is called a “recovery workout.”

Use the steps above when beginning an exercise program to lose weight or just get healthier. You will find that recovering from soreness is not as much an obstacle to overcome, but rather a part of the wellness process for which you can be prepared. Nothing in life comes easy. It took you a long time to gain all that weight and it will not come off easily with a magic pill or the latest fitness gadget. Learn to overcome small obstacles a day at a time so you can not only lose weight, but you can keep it off for good.

7 Must Know Facts to Build Your Strength Training Routine

Building a strength training routine can be one of the trickiest parts of a fitness program. Ask 10 Personal Trainers what the best strength training routine is and you will get 10 different answers. Below are 7 must-know guidelines to use when building a strength training program. Each guideline provides the basic foundation that all strength training programs abide by. Learning the proper way to use free weights will greatly improve your strength, fitness, and health levels.

1) We cannot strength train a muscle today and tomorrow. We have to allow at least 24-36 hours of rest. Lifting on consecutive days leads to overtraining, muscle fatigue, and possible injury. All of our strength gains are made during the rest time!

2) We cannot spot reduce. This means if we want to lose weight in our stomach, doing 100 crunches a day will not make our stomach flab disappear. To reduce stomach fat, we need an overall reduction in body fat. Reducing overall body fat results from eating well, regular exercise, and proper rest.

3) We can spot tone. If we want bigger biceps, we can strength train for hypertrophy (fancy word for muscle growth). It is possible for us to focus on one specific muscle group. This is sometimes called targeted training. Studies have shown that machines isolate a muscle better than free weights.

4) Our strength training routines must be regular and consistent for results to take place. It took us years to put on the weight. We shouldn’t expect it to all fall off in three weeks. The best outcome from your fitness and strength training program should be a lifestyle change. Replace bad habits with healthy ones and reap the rewards.

5) Realize that our strength training routine must be changed every 4-6 weeks. This will prevent our body from hitting a plateau and it will keep things interesting. We can change our method, our exercise or our intensity level. Not changing our routine on a regular basis will eventually stop producing results. We will continually grow stronger as we progress with our fitness program. Be sure your body is challenged on every workout.

6) Our strength training routines must be built according to our specific goals. Specific goals may be: fat loss, hypertrophy, maintaining weight or adding bulk. Each goal will have a different method that is best suited for optimal results. Someone who is interested in losing body fat will strength train differently than someone looking to increase muscle bulk. Knowing what your specific goals are will aid in creating the best strength training program possible.

7) Our strength training routines must work all of the major muscle groups in our body 1-3 times per week. This includes our biceps, triceps, shoulders, chest, back, abs, quads, glutes, hamstrings and calves. Leaving out muscle groups will create an imbalance.

By using these 7 guidelines, anyone should be able to build a decent and effective program. The idea is to develop a safe strength training routine that provides us with major health and fitness benefits. Strength training has certainly increased in popularity over the past few years. Knowing how to build a strength training routine for our specific goals will move us one step closer to a fit body.

WALKING FOR WEIGHT LOSS

Walking is an excellent approach to losing weight at a healthy pace, conferring benefits that range from reduced stress to reduced risk of heart disease and other health problems. However, many habitual walkers eventually see diminishing returns from their efforts and hit a plateau.

The following tips can help you maximize weight loss from your walking routine:

?Go faster: Whether you walk a mile or run a mile, you burn roughly the same number of calories, but picking up your pace on your daily walk can allow you to cover more distance in the same time, resulting in a higher number of calories burned and greater weight-loss results over time. You don?t need to ?speed walk,? but walking at a brisk pace is likely to pay much greater weight-loss dividends than a mere casual stroll. If you are in good shape, you might also want to consider running for intervals and then stopping to walk ? the start-and-stop effect mimics the kind of ?interval training? that elite athletes use to increase their conditioning.

?Walk first thing in the morning before breakfast: exercise before breakfast can allow your body to burn as many as 30% more calories with the same amount of exertion. Just make sure you don?t use the extra burned calories as an excuse to eat proportionally more food, or you are unlikely to see much benefit. Do not eat beforehand, but you should drink a tall glass of water in order to avoid becoming dehydrated.

?Take the high road: Walking uphill gives your calorie-burning an additional boost, and it also works different muscles than walking on a flat surface. You don?t have to find a mountain to climb ? even low-grade hills can be enough to kick your walking routine up a couple of gears.

?Swing your arms: Without looking silly, swinging your arms while walking at a vigorous pace can add an extra 10% or more to the total number of calories you burn, which can add up to quite a few extra lost pounds over time.

?Breathe deeply: In order to burn oxygen your body needs to draw on its deposits of fat for energy, and the more oxygen you introduce into your system through deep breathing while you walk, the greater the potential increase in weight loss. Deep breathing can also help relieve stress and increase your energy levels.

By following the five easy pointers above, you can significantly increase the amount of fat you burn just by walking around the neighborhood.

Strength Training: 10 Things you Must Know

Lets face it everybody knows that strength training builds muscle but did you know that it does more much more for you in the health stakes. Lets have a look at these strength training tips one by one and you will see what a difference this valuable tool will make to your general health:

Weights Improve Immunity – Immune strength depends on the availability of the amino acid glutamine and your muscles have to supply the glutamine to your immune system in order for it to work.

The more muscle you have the more abundant the glutamine supply, and other things being equal, the better your immune system works.

Weights Grow Bone – A study at Stanford University showed clearly that about 20% of bone mineral density is dependent on maintaining muscle.

A new study reported in February 2000 in the British Journal of Sports Medicine shows that even in elderly women, a one-year weight-training program increased their strength by 20-30%, with a significant increase in bone density.

Weights Combat Diabetes – New studies published between 1995 and 2000 show that weight training has an unexpected benefit – it improves glucose tolerance in patients with Type 2 (adult-onset) diabetes.

In one of these studies, post-menopausal women with diabetes followed a weight-training program for four months. Their glucose sensitivity to a challenge improved by an average of 29%.

Weights Wack Arthritis – At Tufts University in the USA, researches gave patients with rheumatoid arthritis 10 weeks of high-intensity weight training.

Results showed significant reductions in joint pain and fatigue and a big gain in strength. Results showed that the weight work caused a significant decline in arthritis activity.

Weights Raise Testosterone – Did you know that strength training is one of the best exercises to raise testosterone levels in men and women! With strength training the levels of both testosterone and growth hormone rise dramatically.

Since loss of strength and muscle mass are the prime causes of most age-related diseases a lifelong strength training program is one of the best insurance polices for a better quality of life for both men and women.

Avoid Muscle Loss – although endurance exercise improves our cardiovascular fitness, it does not prevent the loss of muscle tissue.

Only strength training maintains our muscle mass and strength throughout our mid-life years. After the age of 20 up to 1/2 pound of muscle tissue is lost per year in both males and females owing to the normal ageing process.

By Strength Training once a week using all the major muscle groups until you are unable to push each exercise for another repetition, 3-4 exercises, and 15 -20 minutes max training time. Keep getting stronger, Smile, be positive and live life.

Avoid Metabolic Rate Reduction – because muscle is very active tissue, muscle loss is accompanied by a reduction in our resting metabolism.

Research indicates that an average adult experiences a 5% reduction in metabolic rate every decade of life. Only high intensity strength training performed once or twice a week with prescribed rest periods can avoid this.

Increase Muscle Mass – because most adults do not perform strength exercise, they need to first replace the tissue that has been lost through inactivity. Fortunately research shows that a standard strength training program can increase muscle mass by about 4 kg or 10 lbs over a ten-week period.

Increase Metabolic Rate – Research reveals that adding 10 lbs of muscle increases our resting metabolism by 7% and our daily calorie requirements by 15%.

At rest, 2 lbs of muscle requires 77 calories per day for tissue maintenance and during exercise, muscle energy utilization increases dramatically.

Adults who replace muscle through sensible strength exercise use more calories all day long thereby reducing the likelihood of fat accumulation.

Reduce Body Fat – In a 1994 study, strength exercise produced 10 lbs of fat loss after two months of training, even though the subjects were eating 155 more calories per day.

That is, a basic strength-training program resulted in 8 lbs more muscle, 10 lbs less fat and more calories per day food intake.

Increase Bone Mineral Density – The effects of progressive resistance exercise are similar for muscle tissue and bone tissue.

The same training stimulus that increases muscle strength also increases bone density and mineral content. A 1993 study demonstrated significant increases in the bone mineral density of the upper femur after four months of strength training.

So, now you can go ahead with your strength training endeavours knowing that you will be experiencing all these benefits found in the above tips.

Are You participating in National Physical Fitness and Sports Month?

Are You participating in National physical Fitness and Sports Month?

If not May is Your month and it is your time to get started Now!

At-A-Glance: A Fact Sheet for You and the 2009 Physical Activity Guidelines

The Physical Activity Guidelines for Americans At-A-Glance: A Fact Sheet for Professionals is designed for busy professionals as a quick desk-side reference to the 2009 Physical Activity Guidelines for Americans published by the U.S. Department of health and Human Services.

These Guidelines are needed because of the importance of physical activity to the health of Americans, whose current inactivity puts them at unnecessary risk. The latest information shows that inactivity among American children, adolescents, and adults remains relatively high, and little progress has been made in increasing levels of physical activity among Americans.

Key Guidelines

Substantial health benefits are gained by doing physical activity according to the Guidelines presented below for different groups.

Children and Adolescents (aged 6?17)

Children and adolescents should do 1 hour (60 minutes) or more of physical activity every day.
Most of the 1 hour or more a day should be either moderate- or vigorous-intensity aerobic physical activity.
As part of their daily physical activity, children and adolescents should do vigorous-intensity activity on at least 3 days per week. They also should do muscle-strengthening and bone-strengthening activity on at least 3 days per week.

Adults (aged 18?64)

Adults should do 2 hours and 30 minutes a week of moderate-intensity, or 1 hour and 15 minutes (75 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic physical activity. Aerobic activity should be performed in episodes of at least 10 minutes, preferably spread throughout the week.
Additional health benefits are provided by increasing to 5 hours (300 minutes) a week of moderate-intensity aerobic physical activity, or 2 hours and 30 minutes a week of vigorous-intensity physical activity, or an equivalent combination of both.
Adults should also do muscle-strengthening activities that involve all major muscle groups performed on 2 or more days per week.

Older Adults (aged 65 and older)

Older adults should follow the adult guidelines. If this is not possible due to limiting chronic conditions, older adults should be as physically active as their abilities allow. They should avoid inactivity. Older adults should do exercises that maintain or improve balance if they are at risk of falling.

For all individuals, some activity is better than none. Physical activity is safe for almost everyone, and the health benefits of physical activity far outweigh the risks. People without diagnosed chronic conditions (such as diabetes, heart disease, or osteoarthritis) and who do not have symptoms (e.g., chest pain or pressure, dizziness, or joint pain) do not need to consult with a health care provider about physical activity.

Adults With Disabilities

Follow the adult guidelines. If this is not possible, these persons should be as physically active as their abilities allow. They should avoid inactivity.

Children and Adolescents With Disabilities

Work with the child’s health care provider to identify the types and amounts of physical activity appropriate for them. When possible, these children should meet the guidelines for children and adolescents?or as much activity as their condition allows. Children and adolescents should avoid being inactive.

Pregnant and Postpartum Women

Healthy women who are not already doing vigorous-intensity physical activity should get at least 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity a week. Preferably, this activity should be spread throughout the week. Women who regularly engage in vigorous-intensity aerobic activity or high amounts of activity can continue their activity provided that their condition remains unchanged and they talk to their health care provider about their activity level throughout their pregnancy.

I hope you enjoy these tips and guidelines and will be able to apply these to your life! Have a healthy and happy day!

By, Natalie Pyles

Fitness and Weight loss expert, Author, and NSA Speaker

Best Way To Lose Weight Through Walking

Walking is the most conventional and easiest approach towards losing weight. You’re not hearing it erroneously; you can get physically fit by walking. It’s been proven and tested that speed walking burns fat fast that anyone can engage into. Other than it being a no-harsh approach, it’s the least expensive, most convenient and simplest form that young and old fitness buffs can take as the best way to lose weight.

While most people are crazy about the latest fad in losing weight, others are content with walking their way around the oval or park to burn calories at the start of every single day. Morning walks are advisable and practically healthy as you are allowing yourself to catch a breath of fresh air. After all, the human species are designed to move, stride and stomp their feet. Are you debating about why walking is effective? Read on to learn in what ways walking can becomes an effective fat-burning exercise for you.

Among all weight loss programs, walking is taken to be integrated in all cardio routines. You walk on the treadmill to condition your system and awaken muscles while burning calories. As you move your feet, you are alarming other body parts to cooperate so that bad cholesterol are taken out of your system. Many athletes do breast walking as it can burn fat faster than a standard walk. Speeding up your walks activates your bodily system to perspire. As you sweat out, your heart begins to pump more oxygen and distributes it through other body parts. This permits your bloodstream to break down sugar so that they are not stored for long. Blood sugar can increase body weight, so it’s fitting that they are taken out.

Do you notice that when you walk longer than usual, your perspiring seems unstoppable? Waking still remains as the safest and best way to lose weight if you hate strenuous routines and strict Diet. The key is doing it in early mornings and on a regular basis to get best results. By simply walking kilometers and miles on your scheduled hours day by day, you will reach your targeted weight.

You don’t have to be shelling big bucks and straining your body after all. Take walking as the core of your weight loss program and let your heart take you to a fat burning zone. Walking as much distance as possible will increase your chances of burning more calories and thus reducing your bodily weight.

The best ways to improve your cycling endurance

Cycling endurance training is an important part of any cylists training programme. Building up your endurance is going to be beneficial whether you are a speed racer?or just commuting to work, and not only in helping getting you around it is also going to help your fitness level.
The thing with cycling endurance training is to build up your distances bit by bit and to combine your ride with some flat road mixed with long climbs where you can build up a good momentum and recover from the hill climb.
Having a mixture is important to building up your endurance, a combination of fast sprints and hard climbs with some cruising added to it are the best ways to build up endurance.
When building up your endurance don’t just do one long ride all in one go, take a few weeks, bit by bit to build up the length of your rides.? Improving your endurance will help your body to use the Glycogen that is kept stored in your liver and muscles, your body will become better at using Glycogen and using it as fuel to burn fat.? As your endurance gets better your muscles will improve right along with your cardiovascular system.
Building up strong climbing techniques is also a very important skill for any cyclist to have, improving your cyclist endurance training will help strengthen your bodies ability to deal with the stress and strain, long rides and hill climbing will put on your body.
Getting the right rest is high on the list of priorites with people taking cycling endurance training. Most cyclists just want to get on there bike and hit the roads, and it’s easy to feel this way, but its very important for rest periods to be taken into account and utilized during training. If you are out and about cycling and you start to tire out and lose your energy, then it’s time to get off your bike and give it a rest for a while.? You will be better off doing this then burning yourself out.?By all means train hard ,but you also have to train smart and this means getting plenty of rest periods during your training. You can still make use of your bike while resting, just don’t go on any hard hill climbing runs and?also bring down the level of your training.? Give your body time to rest itself.
All the cycling you do is built on endurance.? Good technique is important but at the same time this involves a standard of endurance. You may have a great hill climbing technique but if your body does not have the endurance to back it up , it wont do you any good.
Good stamina and endurance is what your cycling ability will be built on.? The more you improve your endurance the better off you will be on your bike.? Bringing some cycling endurance training into your cycling program will soon show positive results. Not only in your cycling abilities but also in your overall fitness level.