The Sports Archives – 5 Great Weightlifting Tips for Beginners

Weightlifting and strength training can have a lot of different benefits, including stronger muscles, improved fitness and better athletic performance. Walking into a weight gym unprepared, however, can be daunting to say the least. If you’re just starting out in the weightlifting world, consider these five tips to get the most out of your workouts and prevent injury.

1. Drink more water

While most weightlifters swear by protein supplements to build muscles, water can actually have a more significant impact on muscle development. Water helps transport nutrients to tissues, allowing them to grow stronger and perform better. It also speeds up protein synthesis, improving muscle mass and control. Lastly, water helps lubricate your joints which helps prevent overuse injury.

2. Switch up your workouts within the week

When first starting out, it’s important to stick to the basics so you can learn proper lifting forms and avoid injury. Once you become more accustomed to the motions, however, try to differentiate your workouts most days of the week, and continue the pattern each week. It’s important to change the exercises you do to not only avoid unbalanced muscle mass, but also to improve your strength. Keeping your body on its toes will lead to the most tissue break down and ultimately stronger muscles.

3. Prep your muscles

One of the most important things you can do for your body is to warm-up properly. You can easily damage your muscles without enough preparation. Try using a foam roller to loosen tight muscles followed by a dynamic warm-up, which includes jogging, stretching and calisthenics. This will help prevent tissue damage by easing your muscles into a workout and improving blood flow.

4. Work on a monthly schedule

Make yourself a monthly workout schedule. Not only will this hold you responsible to get to the gym, but it will also allow you to plan out the most effective strategies to build muscle. Break each month into weekly schedules. The first two weeks should contain three sets of each exercise, using progressively heavier weights or more reps. The third week should be peak week, including four sets and the heaviest reps. Then, take the fourth week to recover, use lighter weights, and prep for the next cycle. Every day, you should also be giving your muscles some relief between sets with bodyweight calisthenics or stretching.

5. Sleep more

Your muscles and tendons are rebuilt while you sleep, so it’s crucial to get rest in order to become a more successful weightlifter. The average adult athlete should be getting between 8-10 hours each night so that their tissues can be repaired and enhanced. If you’re sore, be sure to sleep on supportive pillows to relieve back and neck pain and wake up stronger than the day before.

With these tips in mind, consider switching up your workout plans to incorporate weightlifting and round out your fitness.

Photo Credit: www.unsplash.com/

 

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The Sports Archives – 3 Tips to Staying Active While Living with a Disability

Staying active is important for everyone, but it may be even more important for those with disabilities. Having a disability doesn’t equate to lack of health, and it definitely doesn’t mean that you can’t be healthy and active. Here are some tips for staying active while living with a disability.

Know What You’re Shooting For

What is “active”? When one thinks about staying active, is that a measurable thing? In reality, “active” is different for everyone and largely depends on your specific disability and what your body can handle. While you want to push yourself, you never want to overextend yourself to the point of additional injury.

As far as guidelines go, the CDC has some basic benchmarks for what it means to be “active”.

“Adults with disabilities should try to get at least 2 hours and 30 minutes (150 minutes) a week of moderate intensity aerobic physical activity (i.e., brisk walking; wheeling oneself in a wheelchair) or at least 1 hour and 15 minutes (75 minutes) a week of vigorous-intensity aerobic physical activity (i.e., jogging, wheelchair basketball) or a mix of both moderate- and vigorous-intensity aerobic physical activities each week. A rule of thumb is that 1 minute of vigorous-intensity activity is about the same as 2 minutes of moderate-intensity activity. They should avoid inactivity as some physical activity is better than none.”

Trying to get 30 minutes of moderate exercise a day (while taking a break one or two days during the week) is a good place to begin.

Get a Dog

Dogs are great exercise motivators. They need exercise, and so do you. You can hold each other accountable, if you will. Dogs don’t judge your physical abilities and will not mind if you need to take things slow at times. For some, dogs are better than human trainers.

“The beauty of owning a dog is that their care requires exercise, which in turn makes their owners more active,” says the International Center for Disability Resources on the Internet. “Whether it’s going outside for a walk, dueling in a game of tug-of-war, or heading to the backyard for a game of fetch, playing with your dog is a great way to get cardiovascular, resistance, and aerobic exercise. Dogs are also fantastic motivators; they don’t care how well you play or how quickly you walk, so long as you join in on the fun!”

Get Involved In Adaptive Sports

Adaptive sports, put in the simplest terms, are versions of able-bodied sports that have been adapted in some way to accommodate those with certain disabilities. Think wheelchair basketball, or lie-down surfing. Adaptive sports are a way to get your daily activity in without being limited to “boring” exercises.

DisabledSportsUSA has a large database of adaptive sport resources, including information on adaptive scuba, tennis, basketball, sled hockey, skiing, and more. Modern technology has progressed so much in the past few decades as to allow those with disabilities to experience many sports and activities. Take for instance downhill skiing, which is one of the most popular sports among people with disabilities. Today, mono-skis and sit-skis are allowing those with paraplegia to experience the rush of the slopes. Organizations exist for the sole purpose of getting those with disabilities into the ocean and onto a surfboard, with the help of spotters.

As you can see, the possibilities are endless. With adaptive sports, you can stay fit and active while also pushing your limits and, most importantly, having a ton of fun.

Photo Credit: Pixabay.com

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The Sports Archives – 1980 United States Men’s Hockey Miracle on Ice

This Photo by Unknown Author is licensed under CC BY-NC-SA

If you spoke with an American sports fan today, and said that a win in 1980 over the Soviet Union Ice Hockey team was an amazing achievement, they would not be too sure of your statement. It is something that you can only fully understand if you were living through those days.

When we look back at the 1970s and early 1980s, it is obvious to everyone that the Soviet Union was the premier team on the ice during those years. Even the Canadians could not get close to them, and the United States were certainly not a team that was expected to hold its own. Even when they did reach the final at the 1980 Winter Olympics, everyone was expecting a thrashing.

Even the most optimistic pre-match predictions were saying that it would be amazing if the United States made it competitive. Others were saying it would be great if the Americans could get one goal, and not concede too many at the end. A 3-1 defeat would be something they would be proud to see, given the might of the Soviet Union in that sport, and at that time.

But the Americans went one step further. The players put on the game of their lives, and they emerged as 4-3 winners. In most of these cases, it is an early onslaught that decides the game. But the Americans grew into this game. The score was 2-2 after the first period, and the Soviet Union were 3-2 up at the end of the second period. At this moment, most expected they would run away with it. But the Americans had other ideas.

They rallied and scored two unanswered goals in the third period, and won the game 4-3. It was an amazing game, not only for the result, but because of what it meant for the United States. It was a win over the “enemy,” in a sport where they were not supposed to have any chance. Sure, home field advantage played its part, but even that New York crowd was not expecting anything from their heroes on that night.

The Soviet Union had some incredible players on that roster, and the best among them was Vladislav Tretiak. He was considered by everyone as the best goaltender in the world at that time. He was not at his best in the game, though, and he was replaced by his coach after the first period. It was a shocking move to many, and it did not pay off in the end.

Sports games are made even more iconic by the commentary surrounding these great moments. And if you ask any fan who watched that game on television as it happened, they will tell you about the iconic call from the commentator Al Michaels as the game drew to its conclusion. “Do you believe in miracles? Yes!” he said. It was a moment that American sports fans will never forget. Those who followed ice hockey at the time know what a historic achievement it was for an American team to beat the Soviet Union that night.

 

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The Sports Archives – The Best Solo Pastimes To Unwind

We all need a way to unwind and relax after a long day, week, or month. But sometimes you can get to a point of saturation with your own pastimes, where you feel that you have overdone them somewhat. If you are starting to feel that way about your own enjoyments, it might be time to try to find some new things to do. In particular, finding things that you can do primarily by yourself, as these are often the best opportunities for being able to unwind fully and truly. In this post, we are going to discuss this matter, and in particular we will look at some of the best pastimes which you can do solo as a means to relax. Consider taking up any of these if you want to try to bring a little more peace and calm into your life.

 

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Golfing

Although you can of course play golf competitively with friends, it’s also a fantastic solo activity. Because of the way in which it promotes some movement, but not too much, it can be an amazing way to relax without simply sitting and staying still. If you like, you can go and find a local course and just start playing, although you might prefer to first practice at a driving range instead. The driving range is especially therapeutic for many people as a place to be on your own, and it might be worth thinking about if you are looking for some time to simply relax. If you’re not yet a keen golfer, give it a go and see how you feel about it. You can hire some clubs to start with so that you don’t have to worry about spending too much money upfront on something you might not enjoy. But who knows – it could turn out to be your next great love.

Fishing

There is something about fishing which gives it this image of being the typical activity for someone spending time alone. There is a very good reason for this – it is an incredibly enjoyable way to spend some time solo, and it’s something you can easily get into even if you don’t have much in the way of experience. To get started with fishing, you will want to get hold of some equipment first of all. You might again decide that hiring some is best, as well it may be, or you might want to think about getting started properly and buying your own equipment. You’ll want to look into many things, such as the best braided fishing line, what bait to use, and so forth, before you even get started. If you have trouble, there is plenty of help out there to help you along. You will then need to try to find somewhere you can actually go fishing, which might be harder than you think. However, there is bound to be somewhere you can go fishing in your local area, so it’s worth persisting. You might find fishing to be a perfect example of how to spend some relaxing and enjoyable time alone.

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Reading

It can often seem as though reading has taken a backseat these days, but the truth is that it is still incredibly popular as a pastime. If you have got out of the reading habit, as we all do from time to time, you might want to think about getting back into it soon. Doing so is likely to mean that you will find yourself with a much more effective way of spending your free time, and you might find that you manage to rediscover an old love of reading you have when you were younger. Don’t be surprised if you have to go back to simpler texts than what you are used to – after a long break from reading, it can be surprisingly hard to read complex books, and you might need to train your brain to read well again. But do that, and you will have rediscovered one of the best pastimes there are for when you are on your own and want to unwind and relax. There are still few things better than a good book.

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The above are all great examples of thing you can do on your own which will help you to unwind and relax in your daily life. Consider giving them all a go, and bear in mind that they might not be for everybody. As long as you try them, however, you might discover something that you can then hold on to for when you want to unwind in the future, so it’s worth it at least for that purpose.

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The Sports Archives – Baseball Basics: Everything You Need to Know

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Baseball is an extremely popular team sport that the majority of us have engaged with at some point or another – whether we have played it ourselves, or have watched professional games on the television. However, if you are unfamiliar with the sports, it can feel a little difficult to understand and keep up with. So, here are a few of the basics that will help you to get to grips with it!

Time

The majority of team sports are played against the clock. Matches tend to take place within a set period of time. A soccer game, for example, take place over the course of ninety minutes (plus half time and extra time for fouls or other interruptions), while a basketball game spans forty-eight minutes (plus a half time break, and extra time for ball out-of-bounds, timeouts, and fouls). However, baseball conversely takes place over a period of innings. Professional and college games tend to be around nine innings long.

Batting Lineup

Before the game commences, a batting lineup is produced by each team’s manager. As there are nine innings, there are generally nine batters. These batters appear in a particular order to help propel their team forward in the best way possible. The first batter is generally chosen for their speed (increasing chances of securing bases early in the game), while the fourth batter tends to be the strongest hitter (giving the previous three a chance to clear their bases at once). The order of batters is listed on a lineup card.

Setting the Game In Motion

Baseball games tend to centre around the pitcher and the batter. Each will be on a different team from one another. The pitcher throws the ball towards the batter and it is the batter’s role to hit the ball out into an area that will be difficult for their opposition to catch it or retrieve it. The pitcher wants to throw a hard, fastball that the batter will find difficult to hit. The batter will want to be strong and make contact with the ball, sending it far and wide (or relatively close if they want to call the opposition’s bluff).

Once the Ball Has Been Hit

Once the batter has made contact with the ball, they need to run to the next base along to them. When they reach the base, they score a point. If they have hit the ball far enough or in an obscure enough direction, they can progress through more than one base. However, they have to be careful. Once the ball has been retrieved, it can be returned to an individual of the opposite team waiting at each base. If the batter has left one base and the ball reaches the next base before they do, they will be “out”.

These, of course, are just the basics of baseball. There are other rules and regulations, as well as tactics, that can be employed. So, if you’re interested in baseball, this should get you off to a good start, but you will have to conduct a little further research to really shine on the subject!

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The Sports Archives – How Soccer Improves Health, Fitness and Social Abilities 100%

One thing people should know is that soccer is played by a number of people at any one time. This means that it has an all-round benefit to the team members. Research shows that soccer is far much better than other sports which include one person like running.

If you like boosting your soccer capabilities, you can comprar anabolizantes online with ease nowadays. But this is not all, keep reading this article to know how soccer improves your health, fitness and social abilities with time.

Fitness

Any sport will have an impact on your fitness. We all know that men love football. They make the majority of the players. Joining the local soccer team or having a club that either plays professional or for fun will definitely improve your fitness. Engaging in matches on a weekly basis will require you to engage in practices and play for 90 minutes during the actual match.

Again, there is no better footballer without workouts, you will have to engage in power and strength training, persistent training and cardio as well. Most footballers have a gym membership and will visit this establishment a few for a couple of days in a week. In the long run, these people will never be obese. They will stay lean and active throughout.

Health

Fitness and health go hand in hand. It is rare to hear of a football enthusiast who collapsed and died of heart attack. Running across the football pitch and other workouts make a great cardio which keeps the heart healthy. On the other hand, these people keep numerous other illnesses at bay. Diabetes will rarely attack them as they are always active. Obese is a thing of the past for great footballers who are always playing.

Footballers each a special diet that is carefully advised by a professional nutritionist. The main food they need include proteins in large amount to support the growth of strong muscles. Carbs provide the necessary energy to hold them throughout the match and the vitamins keep any illness at bay.

Social

Men feel better when they are together. They can laugh and take a drink together after the match either to celebrate victory or strategize on how to defeat their opponents next time. According to research, one of the sports that brings people together is football. It has numerous fans all over the world and people get along well when they have similar interests. Football clubs keep recruiting new players and one has to become brothers.

Since human beings are naturally social, then this is a great opportunity to find friends. Other people become great business partners after meeting in football. Some reports indicate that some men will feel better confining in their team members when they have a problem. All this shows that football has excellent ways to improve your social skills.

Conclusion

Soccer is a sport that most people from all over the world adore. Engaging in the sports will expose you to the above benefits and more. If you like it, do not hide the talent in the house. Come out and play with others. You may not realize it for now but the benefit will show in the long run. Surprisingly, football also sharpens your problem-solving skills. The game is played using strategies that will help defeat the opponent. Join it now to enjoy.

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The Sports Archives – Healthy Habits for Busy Professionals

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For many busy professionals and small business owners, finding ways to stay fit and healthy can be difficult. There always seems to be a time crunch or deadline to meet, and finding moments to focus on yourself can be tricky. It’s important to make sure you’re getting enough rest, eating well, and exercising daily, however, and starting with a well-thought-out plan will ensure that your body and mind are in good shape even while you’re taking care of business.

One of the keys to creating healthy habits is to start small. Setting attainable goals will help you stay motivated and allow you to keep your priorities where they are. Think of some of the best ways you can start making small changes to your routine, such as waking up 15 minutes earlier to get in a quick walk before work, and create a plan that will be easy to stick to. Setting yourself up for success will keep you on track.

Keep reading for some great tips on how to create healthy habits, even when you’re busy.

Sleep Well

Getting good sleep can mean the difference between a healthy mind and body and a day full of yawning and disconnection. For busy professionals, this can be a huge detriment and can even affect your business, so it’s imperative that you get enough rest, both in quality and quantity. Not only can a lack of adequate sleep lead to increased stress and weight gain, it can take a toll on your mental health, as well. Start a bedtime routine that will make sleep easier, such as putting away all screens for at least an hour before you lie down, and take a look at your mattress to make sure it’s still working for you. If it’s been seven or 10 years since you bought it, you may want to consider investing in a new one. Should you decide to make that investment, make sure you find one that fits your sleep style; for example, if you suffer from back pain, be sure to find a mattress that will help with spinal alignment and give you proper support.

Learn How to Say No

Sometimes, busy professionals can have trouble learning to say “no” when someone wants more of their time than they can give. If you find you’re having the same problem, it’s time to think up some polite ways to turn down an invitation or request for help. Set some boundaries, especially if you work from home; you can start by setting a cutoff time for checking emails.

Wake Up Earlier

It can be hard to fit in all the things you have to take care of on a given day, so consider setting your alarm for 15 minutes earlier than normal. In this time, you can take the dog for a walk, do some yoga poses, pack a good lunch, or make a healthy breakfast for yourself. Taking time — even if it’s just a few minutes — out of your day to focus on yourself can be good for your self-esteem as well as your physical health.

Eat Well

Eating well is about more than just staying fit; when you skip breakfast or turn to fast food just because it’s quick and convenient, you’re also setting yourself up for potential mental health issues and a lack of energy to get through the day. Set yourself up for success by making a grocery list and sticking to it; make sure there are plenty of fruits and veggies on it, and prepare some meals in advance on Sunday night so they’ll be easy to heat up after a long day. Keep healthy, quick snacks handy at your desk — dried fruit, cut up veggies, and whole wheat pretzels — so you can avoid the vending machines.

Forming healthy habits can take some time, so be patient with yourself as you come up with new routines. Think about the best ways to make things easier from day-to-day so you can stick to it. With a good plan, you can ensure that you stay healthy no matter how busy your schedule is.

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