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The Importance of Equipment

Congratulations! You’ve decided to be one of the select few to participate in a triathlon. You are about to experience one of the most incredible, exciting, and yet physically demanding athletic adventures of your life. In order to compete, and be on the top of your game, you’re going to need the right equipment. Take a look at the type of equipment you’ll need to be a top-performing athlete.

1.Bicycle: You can’t complete in a triathlon without a bicycle. When you shop for a bike, be sure to look at the weight of the bike. There will be a time during the race when you have to pick up your bike and run, so make sure it’s not too heavy.

2.Shoes: You’ll also want good running shoes for race day. Choose a shoe that fits well, is broken in, and is comfortable even after you’ve been wearing it for a long time. Your shoes will help keep your muscles from tiring too early.

3.Swimsuit: A triathlon is about three events, right? You’ve got the biking, running…and now the swimming. So, you will need swimming gear. A great swimsuit will be necessary for a triathlon. Choose a suit that fits well, but that isn’t too snug or too loose. If your suit doesn’t fit correctly, you’ll end up with chaffing or a suit that slows your pace down.

4.Water; Of course, you need to stay hydrated while racing. Choose a good hydration system that will get you enough water in an efficient manner.

It may seem like you need a lot of equipment in order to compete in a triathlon, but really all you need is the right equipment. Be sure to check a triathlon store online to find the best equipment. The right equipment will keep you safe and help you achieve the results you want.

Filed Under: Team Sports, Training Tagged With: , , ,

Why Lower Weight and More Reps Work

Many people are under the false impression that you have to lift really, ridiculously heavy weights to see any results at all. Fortunately, this isn’t true at all! You can use a smaller set of weights as long as you are planning on doing more repetitions. Here are the primary reasons why lower weights and more reps can still get you the results that you want.

  1. You are still working the muscle to exhaustion. This is the whole reason why you are supposed to use heavier weights – it exhausts the muscle to barely be able to lift something. However, you can still achieve the same effect by just doing higher numbers of repetitions until the muscle is effectively exhausted. This is perfect for people who cannot afford to buy a whole set of weights for their house and cannot get to the gym on a consistent basis.
  2. You are changing up the routine. One of the biggest reasons why people see a plateau in their workout results is because the muscles get into a routine. The key to seeing more results is to shake up the routine with something new. Since most people are used to trying to lift really heavy weights this effectively works to change things up a bit.

Ultimately, the choice is up to you – if you prefer sticking with heavier weights and fewer reps then go for it! However, the lower weight and more reps is definitely worth a shot at least. The most important thing is that you actually stick to a routine that you can follow. If you don’t pick something that you can see yourself doing every single week then you should probably keep looking for the perfect strength training routine that will work for you.

Filed Under: Recreation Level, Training Tagged With: ,

The World Will Never See Your Arms of Steel If You Only Eat Twinkies

The key to training your body with a strength routine is to remain faithful to it – you can’t quit every week or so and then expect to see results. However, along with remaining faithful to your routine you will also have to completely transform any unhealthy diet habits that you have. If you’ve already done that and you are ready to learn about the specifics, here are three of the top exercises that will really make your biceps pop.

  1. Endless reps of bicep curls. These are the classic curls that you see everyone at the gym doing – arms starting at the side and then slowly curling them at the elbow so that they end up right under chest height.
  2. Some grueling cable curls. These are one of the best strength training exercises that you can do for your arms because they really pack on the muscle fast – assuming that you don’t have the cables set to the lowest setting that is!
  3. A mix of alternate bicep curls. These are perfect for isolating a specific arm that needs some one-on-one attention because they are done individually. So instead of curling both arms at a time you are going to keep on stationary at your side while you curl the other one.

The important thing to remember with any strength training routine is that the exercises are not the only thing that you need to concentrate on – you will still need to improve your diet as well if you have not already done so. For instance, a diet of Twinkies will never yield biceps to be proud of because well, you’ll never get to see them through all the rolls of arm fat that the sweets have packed on.

Filed Under: Competitive Level, Training Tagged With: , , ,

Tips for Remaining Dedicated to a Routine

One of the hardest parts about starting a new workout routine, strength or cardio, is actually sticking to it. Many people fall for the promises of a better body but are just simply not prepared to actually work hard for it. You will not see results in the first day – you won’t even see them the first month if you’re like any other normal human being! Here are a few tips to help you stay focused on your new strength training routine.

  1. Write your routine down on paper. For many people just seeing their thoughts and goals on paper is all it takes to get going! Do your best to lay out a realistic goal plan for your strength training – don’t write down that you want a six pack by next week.
  2. Get a friend to join the fun with you. Sometimes just knowing that someone else is there to do it with you is what finally pushes you to see results. You could even turn it into a competition to make the routine a fun event that the two of you looked forward to.
  3. Take pictures every week. While this isn’t going to keep you very motivated the first few weeks, it definitely will help after a couple of months passes. Once you start to see actual results you will start to get more and more dedicated to your strength training routine without even having to force yourself to. It’s easiest if you try to take a picture at the same time every week, wearing the same outfit.

The most important thing to remember is that you cannot beat yourself up too hard if you get off track – there will always be tomorrow! Some of the most successful body builders and pro athletes have had momentary lapses of clarity where they almost gave up to. The difference between them and the rest of the world is that they got focused again and achieved their goal of a better body.

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The Best Weight Training Foods

If you want to see the most out of your strength training routine then you will also have to work at changing the way you view food on an everyday basis. For instance, starchy foods that are full of fat and sugar won’t do anything for you if you are trying to see your newly built muscle – regardless of how good they may taste! Here are a few of the best foods that will help boost the results that you see with your weight training regimen.

  1. Lean meat and eggs. These are both excellent sources of protein, which is a vital component to putting on muscle. The best part about them is that they help you stay feeling full for longer periods of time so that you aren’t constantly grazing when you get bored.
  2. Lots of green vegetables. Aside from keeping you regular, green veggies can help you get a lot of the vitamins and minerals that your body has been lacking. A healthy body means that you will be able to gain muscle at a faster rate because the muscle has the necessary tools to heal.
  3. More natural fruits and less processed junk. Real fruit tastes really good – in fact, it can be even sweeter than the candy that you are used to snacking on. If you’re still skeptical try cutting out the sweets for about a month and then eat an apple for the first time.
  4. As much water as you can handle. Water can help you feel full in between meals and it keeps your body healthy. Dehydrated muscles will not grow – in fact, you can seriously harm them.

If you are still unsure of what kind of food you should be eating along with your strength training routine then you can always consult with your doctor or a qualified dietician. They can help you analyze the foods that you already eat and then plan out a meal regimen that you can actually see yourself sticking to for the long haul.

Filed Under: Training Tagged With: ,

Drink to Stay Healthy (Water, that is)

Champion athletes are serious athletes. Serious athletes know how to take proper care of themselves when training and performing, and make sure they stay healthy throughout their career. There are several different ways an athlete can take proper care of himself. One way is to be sure he is drinking the proper amount of water each day.

If an athlete is not drinking until he’s thirsty, he’s already dehydrating, and it’s affecting his performance. But a serious athlete knows this, and takes precautions so this won’t happen. In addition to regular workouts, a proper diet, and getting enough sleep, a champion athlete knows that he has to include drinking more water on a regular basis into his training schedule. Depending on the type of sport an athlete plays, he can set up a schedule for himself that will help him stay hydrated during his workouts and performances. For instance, a baseball player can drink a cup of water in between every batter up at bat when he’s on the bench. A track star or cyclist can drink a mouthful of water at every minute or kilometer mark. There are various ways to do this for every sport.

When the athlete is not training or performing, he can still drink the proper amount of water every day by setting himself up with a water bottle that has ounces measured on it. He can fill it up to the top when he gets up in the morning, and refill it throughout the day, and drink a certain amount throughout the day, such as with meals, when he comes home, when he watches TV, when he brushes his teeth, and when he goes to bed. His goal will be to empty and refill it as many times during the day as it takes to reach his minimum water requirement. For most people, that’s six to eight eight-once glasses.

If it helps, the athlete can add fruity flavor to the water.

Filed Under: Team Sports, Training Tagged With:

Planning an Athletes Routine

When athletes participate in a sport that requires regular practice, training, exercising, and eating healthy, a well-thought out, regular routine is required. By planning out a regular routine for themselves, athletes can be sure that they are preparing themselves to the best of their abilities for their events, and keeping their bodies well trained and healthy. It doesn’t take much to develop a regular routine, and having one will enable athletes to take better care of themselves, and be prepared.

The first step to planning a routine is to determine what needs to be on it. Scheduled events and practice sessions are the top two things to put in the routine, since these will occur at pre-scheduled times. Then, athletes need to figure out what times and days are good for them to practice and exercise on their own to stay in shape, especially during off-season. Regular exercise and training sessions should be filled into their schedules next. Finally, planning well-balanced meals should be scheduled around other activities to ensure that athletes are eating proper diets, and receiving the proper nutrition they need.

At first, planning a routine schedule may seem daunting. By blocking in times that they know are already taken up by school, work, study time, practice sessions, and events, athletes can see what days and times are left available on their schedules. At this point, they should fill in certain days and times for their individual practice, exercise sessions, and meal-planning.

Athletes should keep a calendar of these events in a place they will see it regularly, such as on the refrigerator, a bulletin board above their desk, next to their bed, or in their workout area. This will let their families see it too. Once athletes become used to their routine, it will become second-nature to them, and they won’t have to worry about seeing the schedule on a regular basis.

Filed Under: Competitive Level, Training Tagged With: ,

Overtraining can be Harmful to an Athlete’s Health

When athletes begin to get serious about their sport and begin training more and more for it, they need to be careful not to over train. Overtraining can cause physical symptoms in athletes that can range from an elevated heart rate and muscle pain or soreness to severe fatigue and overuse injuries. It can also cause psychological symptoms that can range from drowsiness and irritability to emotional changes and concentration difficulties. It’s important that athletes watch out for these symptoms, or have someone watch out for them, and be aware when they occur.

If these symptoms do occur, the athlete needs to think seriously about his routine, and how much he is doing versus how much he can realistically do. The human body can only take on so much, even when it’s in as good a condition as an athlete’s body. It will rebel when it’s been overworked. This rebellion is what causes the physical and psychological symptoms he or others around him may be aware of.

Once the athlete is aware of the situation, he can work on figuring out how to tone down his routine to avoid overtraining. An athlete’s number one advocate for help in this situation is his coach or trainer. He should talk to his trainer about his problem, together, work on a realistic training regimen that will not cause him to over train.

If an athlete has the mindset that he needs to continue doing this amount of training to develop his skill, he’s missing the big picture: by overtraining, he’s causing undue harm to his body, which may cause him to serious harm and take him away from the sport he loves so much in the future. My listening to his body, and toning down his routine, the athlete will assure that he stays healthy for years to come, will avoid serious injury, and be able to continue participating in his sport.

Filed Under: Coaching, Team Sports, Training Tagged With: ,

Champion Athletes have Accountability

One word that doesn’t come up too often in an athlete’s vocabulary is accountability. But if an athlete hopes to become a champion, that’s a word she’s going to have to learn. Accountability in sports involves competitors being held accountable to the rules of their sport, regulations, and rankings. For a champion athlete, the accountability is even higher. It can be more exciting, but also more demanding.

Think of sports as sales. Only those that hold themselves accountable to their actions, and go out and make the big sales, are named salesman of the month. The same is true in sports. Only those that hold themselves accountable to their success are the gold-medal winners.
Accountability comes up in numerous places in an athlete’s life. There’s accountability to the coach that she’ll show up for practice and games; accountability to teammates that she’ll play to the best of her ability, and follow the rules with everyone else; accountability to her fans that she won’t let them down; and accountability to herself that she won’t let herself down. That’s a lot of accountability. But it’s the true champion who knows this, accepts it, and does everything she can to live up to it.

Accountability is a big part of being an athlete because sometimes, that’s all they have. They are judged by what they do so often, that if they don’t hold themselves accountable for their actions, they could get into a lot of trouble. Especially champion athletes who are in the public eye on a regular basis. It’s not just a matter of winning, but of being accountable off of the field too, in a normal setting. They have to be accountable for all of their actions, and the consequences that can come from some of their actions.

If an athlete wants to maintain their reputation as a champion, they have to work just as hard off the field as they work on the field.

Filed Under: Strategy, Training Tagged With:

Should An Athlete Focus On Endurance Or Strength? Or Both?

What is the difference between endurance and strength? Which is more important? Well, to look at it from a completely objective view does not make sense. A lot depends on whether you need endurance or strength. If you are planning to run a marathon, it goes without saying that you should have a lot of endurance.

On the other hand, if your plan to run just 100 meters, focusing on endurance will not help you as much as focusing on strength will. If you are playing football or basketball, you will have to choose judiciously. Of course, any athlete cannot afford to completely skip one and choose the other. It is not possible to endure unless you have strength. It is not possible to use your strength consistently unless you have sufficient endurance. The trick is to focus on different exercises and training regimens to build up strength and endurance accordingly.

There is no doubt that presence of a coach will help you a lot. For starters, you can avoid all those exercises that cause more harm than good. Do such exercises exist? Definitely. The human body should be analyzed and only those parts should be focused on which require maximum strength. Even those parts which required strength must be approached in a specific and planned manner.

There are certain muscles there should be targeted first while others should be kept for the last. There have bee many instances where individuals have taken training for granted and have opted for exercises as they pleased. The end result was that they faced injuries more often than others and this led to the end of their sporting career.

In order to avoid such complications, it is important to approach your body in a scientific and strategic manner. This should be difficult if you have the right person to guide you.

Filed Under: Strategy, Team Sports, Training Tagged With: , , , ,
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