Playing on the pitch is intense, but it’s only half the battle. Off-pitch, players need to maintain their physical strength with training, nutrition, good habits, and a healthy lifestyle. This infographic from rugbywarfare.com unearths facts that will better you in those aspects.
HIIT or high-intensity interval training is a training method in which you alternate between very high intensity and low-intensity periods or passive rest. For example, sprinting or pushing sleds for a 100m and then walking back is a type of HIIT complex.
How this method can help You to lose weight and burn extra fat in your training? The answers are in the following paragraphs.
HIIT or Long-lasting aerobic training?
HIIT has become a popular fat loss training method after a series of weight loss training studies have been published. They how that HIIT is more efficient when it comes to losing weight and burning fat compared to cyclic aerobic training. Also, increased oxygen consumption is higher in HIIT training compared to aerobic exercises.
Professor Tabata is a “father” of modern HIIT training. In several studies, he proved interval training advantages. His protocol takes 4 minutes to be done. It consists of 8 intervals in which you alternate between 20 seconds of maximum work and 10 seconds of passive rest. On the other hand, older literature promoted 60+ minutes lasting fat burning routines at 50-70% of your maximum effort zone.
The main reason for this is the assumption that after 20 minutes of workout your body starts to use fats as a training fuel. The key thing here is a wider picture. When it comes to fat-burning effect you need to think of after-training effects, not just the pure energy consumption during your weight loss workout.
Prolonged metabolism activity is a number 1 reason why HIIT training burns a greater amount of fat compared to cyclic aerobic exercises. Also, it won’t lead you to a catabolic state and all of those muscles you have built with numerous repetitions will be preserved.
HIIT training advantages
Time is a key factor here. With HIIT you will achieve greater fat-burning results in 2 or 3 times shorter period than with classic aerobic training. Your basal metabolism is increased and after training fat burning effect is secured. This type of training increases insulin sensitivity and helps You to prevent diabetes type 2.
Anabolic hormone excretion is also increased. This directly causes increased oxidation of fatty acids and greater fast-twitch muscle fibers activation.
Complex Exercises HIIT Training
When it comes to constructing a HIIT fat burning routine I would suggest picking 4-8 different compound exercises. Repetitions should vary between 6 and 8 per set. 3-4 working sets per exercise are the right choice here. Keep your rest between the working sets at 60 seconds. A good example here is combining a barbell complex with Olympic lifts or powerlifting. Hang clean, front squat, deadlift and stiff-leg deadlift in a 6-8 rep range with no rest between the exercises is a good example of how the complex can look.
Also, different kind of sled pushing or pulling is a good HIIT exercise choice. It is not very exhausting for your central nervous system, but your aerobic and anaerobic capacities will explode with this training equipment. You can do these exercises in 5-10 seconds regime with a rest ratio of 1:5 in favor of rest. Another example is pushing or pulling sleds for 30-60 seconds with work: rest ration 1:3 in 6-8 sets. This will squeeze a last drop of energy from your body.
You can add different kinds of loaded carry as farmer work combines with 10 seconds sprints. This is a more advanced method because of a high injury risk. A proper training foundation is a must if you decide on this kind of high-intensity fat burning routine. You probably need the same stamina as the top athletes in the sports betting odds, as BestAppBet.com can show you.
Finally, burpees are always a good choice. They secure a high metabolic impact without using weight and their simplicity is the main reason why all fitness trainers include burpees in their HIIT routines. Before they found their place in the fitness world, they were one of the tests for the marines. 5-10 minutes burpee routine in which you do 6-10 marines in every minute, with rest, until a full minute expires is a brutal fat loss workout.
HIIT is your fat loss choice but…
Be sure that a proper diet is following an interval training routine. Firstly, you need a solid amount of energy to do a demanding workout. Secondly, You need to secure a proper fuel, not just the proper amount. When proper diet is secured step in the gym and do 45-60 minutes of HIIT training. It will make you sweat, it will build your muscles and burn fat. In the end, it will make you satisfied with yourself. Start easily and advance step by step. The weight loss results when using a HIIT method are guaranteed.
It’s easy to become immersed in your game so much so that you fail to see where your game is actually lacking. Everyone’s game can be improved and that goes for all sports. Practice makes perfect but key elements of a sport can be honed and improved over time. Take some time to see what segments of your play need attention; speak to your coaches about elements that you need to improve and the only thing that will benefit will be your hockey skills and game!
The guys from Tucker Hockey have put together this interesting infographic below that outlines a few points that may help you become a better hockey player. You can pick and choose the methods but it’s definitely a good way to build your attempts at improving your game. Check out the full infographic below!
If you’re thinking of joining the gym soon but you’re unsure what to look for in a good gym then don’t worry, you have definitely come to the right place. Whether you’re looking to attend a number of classes or you want to start using the free weights, you need to ensure you’re finding the right gym for you. Whilst it may be difficult at first, there are lots of things you should be looking for when finding the perfect gym. From the opening hours to the availability of equipment, the more research you’re doing the better. With that in mind, here are 6 things to look for in a good gym:
One of the first things you should be looking for when it comes to a good gym is the opening hours. Although you don’t need a gym that is open 24/7, it can often come in handy if you need to go at obscure times. Whether that means you go to the gym at 11 pm at night or you go before work at 5 am, finding a gym that suits your schedule is important. For a guide to fitting exercise in around your schedule, you can visit this site here.
Another important thing to look for in the perfect gym is whether or not it’s in the right location. Ideally, you need it to be somewhere you can get to easily, otherwise you’re not going to want to go. Whether that’s somewhere on your way home from work or just around the corner from your house, the location should play a huge part in where you go.
Although it may not seem important now, you need to choose somewhere that has lots of machines and weights available. There are certain months where the gym will become busy and if you’re not going somewhere with plenty of options, chances are you’re going to struggle to find a machine to use.
Another important thing to look out for is a well-maintained environment, as this means you’re choosing a gym that is of high-quality. Whether that means they have high-quality equipment or the walls and floors are kept in good condition, you don’t want to be going somewhere that is not well-maintained. For more information about high-quality flooring, you can visit gym turf here.
If you like to go to classes when you’re attending the gym, you need to be sure you’re choosing somewhere that has a lot of variety AND that the classes are at a time that you can make. For a guide to the different gym classes you can attend, you can visit this site here.
Finally, you may want to consider whether or not you need to be able to hire a personal trainer.
Are you looking for a new gym to attend? What do you need to ensure it has? Are there any red flags you should be looking for? Did we miss anything? Let us know your thoughts and ideas in the comments section below.
Coming back to exercise after a long hiatus – especially one due to illness, recovering from childbirth or a bout with depression – can be a challenging and daunting task. You’re desperate to get back out there and get back in shape, but it’s hard. You may feel that you’ve lost so much of your strength and motivation that you’ll never get back to peak performance again. It can be tempting to give up before you even try.
Photo Credit: Pixabay
But fitness isn’t an all-or-nothing game. Physical fitness is just one of the many benefits offered to you with exercise – exercise is also miraculous for your mental health, aerobic activity gets your heart pumping and increases your immune system, and for many of us, exercise can be social, too, which we all desperately need more of. Easing back into exercise should be more about feeling happy and healthy again, rather than goals of weight loss, peak physical fitness or aesthetics.
And it’s easier than you think to get back to it – below we’ve outlined a few ways to ease back into an exercise routine that will have you back in the swing of things in no time.
Run!
Running or jogging is a great way to ease back into exercise because it’s such a versatile sport. You can fit a quick run in before work, after work, on your lunch break, on the weekends…run by yourself, if that’s how you like to exercise, with your partner or children, or with a friend. You can even join a running club and meet up with like-minded folks who run at your speed and fitness level.
Apps like Strava, Couch to 5K and Run, Zombies, Run are super-fun ways to stay engaged with technology and help track your run, motivate you to do more, and compare with other runners. Train for that 5k or just jog for pleasure at your own pace; the important part is to just get moving.
Spin Your Wheels
Cycling is a great ease-back-in activity for most of the same reasons that running is. And it’s even more low impact. Whether you enjoy cycling on the road with a group (look in your area for local cycling clubs and group rides; almost every town has one – or twenty), prefer mountain biking, enjoy sweating with a spin class, or DMX is your thing, there are tons of different cycling experiences to help you get back into shape and burn some serious calories.
It’s Fun to Stay at the…
For a lot of folks, joining a gym is a commitment they just can’t quite justify. Whether it’s a money-saving thing or they just don’t want to commit to something long term, it can be a little daunting to join a gym if you’re self-conscious about your fitness level, abilities or appearance.
A great way to ease into the gym experience is to join the local YMCA or other similar community gyms. In addition to the usual “gym experience”, with equipment, weights and super-buff clientele, the YMCA also has heated pools, low-impact exercise classes for seniors, those with disabilities and yes, people who are just getting back into exercise. They also have community activities, tracks for low impact walking or jogging, team sports and clubs to join, and a host of other community and fitness oriented activities. For so many, it’s a great way to get that gym experience without all of the pressure, and both single and family plans are super affordable.
Best of all, any classes you take are at your own particular fitness level, with most being offered for beginners, moderate or expert levels. You choose how hard you exercise!
These are just a slice of the activities you can do if you’re easing back into an active lifestyle. There are so many more. At the end of the day, though, it doesn’t matter what exercise you choose – all that matters is that you’re staying active and keeping on the move. Happy exercising and welcome back!
Image by composita from Pixabay
If you’re thinking of working with a personal trainer but you’re unsure whether or not it’s for you then don’t worry, you have definitely come to the right place. Whether you’re looking to recover from an injury or you’re training for an event, you need to ensure you’re finding the right personal trainer for you. Luckily, there are lots of questions you can ask yourself to ensure you’re doing exactly that. From setting your overall budget to the finding the location you want to train in, the ore you’re asking yourself the better. With that in mind, here are 7 things to consider before working with a personal trainer:
– What Is Your Overall Budget?
One of the first things you need to consider when it comes to working with a personal trainer is your overall budget, as this will ensure you’re not paying for something that is out of your price range. Although personal trainers are similar in terms of costs, chances are you’re going to find a number of people will be more expensive than others. The best thing to do, of course, is to work out the average cost for personal trainers in your area and then go from there. For the average cost of a personal trainer, you can visit this guide.
– Do You Have Any Previous Experience?
Another important thing to consider is whether or not you have any previous experience when it comes to fitness. Although you don’t need to have any previous experience, this is something your personal trainer is likely to ask you before you get started. Whether you’ve played for a local sports team or you’ve never worked out before, you need to be as honest as you possibly can.
– What Areas Would You Like To Work On Most?
Once you have set yourself a budget, you need to think about the areas you want to work on the most. From improving your overall fitness to training for a specific event, you need to ensure you’re letting your new personal trainer know exactly what you want to work on. Not only will they be able to put together a specific plan together for you, but they will also be able to monitor your progress as throughout your time together.
– Where Will You Be Training?
Another important thing to think about is where you’re going to be training. Although most personal trainers will work from a gym, some will have a personal gym in their own home. Depending on the price you’re paying, you may find that your one on one sessions are not carried out in the gym. If you want to keep everything in one place, you will have to work with one of the specific gym trainers. They may cost more, but you’ll have use of all of the facilities.
– How Will You Find The Right Trainer For You?
As you start to think about the finer details, you need to think about how you’re going to find the right trainer for you. Whether you’re looking for someone who has lots of availability or you’re after a trainer who has experience with beginners, you need to be sure you’re finding the right person for you. For a guide to finding the right personal trainer, you can visit the Clientel3 site here.
– How Often Will You Be Training With Them?
Once you have found the personal trainer for you, you need to think about how often you’re going to be training with them. Whether you’re looking to train once a week or you want to book a session every day, this will affect the price that you’re going to be paying. In most cases, you will find one session a week is enough as you can still attend the gym on the days in between. Your sessions will simply be used to measure your progress.
– Do You Need To Buy Any New Gym Gear?
Finally. You need to consider whether or not you need to buy any new gym gear. If you’re new to the gym and you’ve never worked with a personal trainer before, chances are the answer is going to be yes. For a guide to buying gym gear, you can visit this handy site here.
Are you thinking of working with a personal trainer? What do you need to consider to ensure you’re finding the right person for you? Did we miss anything? Let me know your thoughts and ideas in the comments section below.
ludovic from Guissény. (Bretagne, Finistère), France [CC BY-SA]
Valentine ’s Day is a day where you can show others how much you love and appreciate them. Part of showing how much you care is purchasing them gifts that are unique to their lifestyle. If you have a cyclist on your Valentine ’s Day list, here are some helpful tips for gifts that they’ll be sure to love.
If your cyclist likes to hit up new trails often, then a subscription to a trail map is an ideal gift. There are many out there such as AllTrails and TrailLink that provide users access to trail data. This is perfect so that your cyclist can download trail maps to their application before heading off to ensure they will have the map regardless of whether or not their phone remains connected to the internet.
Your cyclist likely wants to show off their hobby by wearing clothes tailored to cycling. There are many stores such as DHDWear that can provide unique clothes like t-shirts and socks that have cycling emblems and cartoons. Some will even have cool sayings about biking. You really can’t go wrong when it comes to clothing as your Valentine will be sure to wear it.
If your cyclist is a little picky about the things they purchase or you just don’t have a clear idea of what to get them, then a gift card can be a great solution. Getting one for a local bike shop notates that you acknowledge and appreciate their interests. Plus, they only have to take a short drive to go enjoy spending the money.
If the cyclist on your mind regularly takes their bike places where it goes unattended for a while, you should consider getting them a bike lock. This is great for those who ride their bike to work or the store. There are various types of bike locks available. You can opt for the traditional padded cord lock that can attach the bike to a post or bike rack for safekeeping. Or, you can get a more complex one with wheel locks. It’s really up to you.
Finding a Valentine ’s Day gift for the one that you love can be a challenge if you don’t know where to look. It’s best to start with one of their favorite hobbies as they’ll appreciate the extra care it took to pick out a unique gift. The above are just four of the many options that are available to you.
Keeping fit is something we’re all trying to include in our daily lives. Even if it’s only a gradual process, starting from as little as 10-15 minutes of exercise a day, can help you feel better mentally and physically.
However, while introducing exercise into your life is always a wise decision, you need to make sure that you’re doing the right kind of workout to ensure optimal results. You may think that cardiovascular is the only type of workout you need for successful weight loss, but a lot can be said for including balance training, strength training, and core as well. In fact, a lot of fitness experts advise that you should create a varied regime in order to obtain the best results.
Strength Training
For a lot of people, the moment they hear the words “strength training”, they think of bulky muscles and bodybuilders. This image has become so synonymous with weights that it downplays the general advantages of including strength training in all exercise routines, even if building muscle isn’t your main goal. One of the main advantages of strength training is that it lowers belly fat, one of the key problem areas often complained about. By strength training, you help increase the leanness of your muscles, which in turn stimulates your metabolism. Basically, strength training is a great calorie buster! If you’re interested in finding out more, click here for further details.
Core Exercises
When we think of core exercises, crunches and hip dips come to mind. None of which sounds all that appealing when you remember how much they make you ache the next day. However, spending a small portion of your workout on working your core will have a wide array of benefits, and not just those associated with fitness gains. For example, when you work on strengthening that core, it’ll help ease issues like back pain. Lower back pain is one of the main complaints for 1 in 4 US citizens, with healthcare professionals normally advising patients to improve core stability to combat this. Why wait for the pain to begin when you can reap the benefits now?
Balance Training
Some elements of balance training naturally goes hand-in-hand with core exercises, however, there are also additional ways to train your balance. Balance is hugely important, yet it’s so easily overlooked when we’re working out because of how much we take it for granted. When we age though, our balance can soon begin to waver, resulting in falls that can result in serious injuries. This is why it’s best to start introducing simple balance techniques into your routine. Yoga is a fantastic way to do this, but you can also practice by simply standing on one leg and holding that pose for a minute or two. Small steps can also make a difference, so if you need to take it slow, make sure to do so.
Creating a varied routine isn’t just important for keeping the excitement of working out alive, but for ensuring you build the most beneficial regime possible. Without variation, you won’t be able to meet your fitness goals.
Many people played tennis when they were a kid or they see old people playing but they don’t play anymore. Maybe they’ve seen the tennis movies around the world or tennis trick shots on their social media and get inspired to play. Well, we are going to give you our 5 Best Reason why you should start playing tennis regularly!
There are many reasons why tennis is a great sport for everyone to play, but all you need is one reason to pick up the game played around the world. What are some of the reasons you want to start playing more tennis?
Peyton Manning established a career as one of the greatest quarterbacks of all-time during an 18-year career with the Indianapolis Colts and the Denver Broncos. Manning won five MVP awards and two Supers Bowls – one each with the Colts and Broncos – before he retired after the 2015 season.
Manning was known throughout his career for his brilliance at the quarterback position, but despite his success, he is not considered the greatest quarterback of all-time. Unfortunately for Manning, he was playing in the same era as Tom Brady – winner of six Super Bowls at the time of writing.
Drew Brees has since surpassed the records that Manning set for total passing yards and touchdowns. Aaron Rodgers has produced more wow moments than any of the other three have created in their illustrious careers due to the immense talent of his arm and athleticism.
Manning’s own legacy with the Indianapolis Colts could have been in danger due to the talent of Andrew Luck before the quarterback prematurely retired. The Colts are in the market once again and could be ready to make a move for a top talent in the 2020 Draft or free agency.
The Colts should track their competitors in the NFL with news from WSN to determine the viability for a Super Bowl run in 2020. It’ll be especially hard with their team missing a passer of the quality of Manning in the 2019 season. A new man at signal-caller could spark a run to the Super Bowl and match Manning’s total of one Vince Lombardi Trophy in Indy.
Winning the ultimate game was always the problem for Manning during his career. He was under pressure from the moment he arrived in Indianapolis after being selected first overall in the 1998 Draft. To his credit, he pulled a struggling franchise into a contender in the AFC Conference within a year of his arrival, although Manning did lose his opening two playoff games.
Another crushing defeat followed in 2002 before he finally got over the hump in 2003 in his first MVP season. However, there for the first time, he met Brady and Bill Belichick – the Colts were humbled by the New England Patriots defense, slipping to a 24-14 defeat in the AFC Championship Game. It was the same story a year later when Manning returned as the MVP – on this occasion he threw four interceptions in a 20-3 loss in the Divisional Round.
The 2006 season was his redemption story, mounting an 18-point comeback to defeat the Patriots in the AFC Championship Game before beating the Chicago Bears to win his first Super Bowl. Manning’s performance in the Super Bowl was not an elite one, struggling in the rain in Miami. It took another three years to reach the ultimate game again – once more in Miami. However, he threw a costly pick-six against the New Orleans Saints, losing his duel with Drew Brees in the process.
After suffering a neck injury in 2011 that ruled him out of the campaign, he moved on from the Colts to join the Denver Broncos. However, the playoff heartbreak followed him with a defeat to the Baltimore Ravens, who went on to win the Super Bowl. He managed to overcome Brady and the Patriots the following season to return to the Super Bowl following a record-breaking year. Manning and his offense were then crushed by the Seattle Seahawks in New York.
Powered by an outstanding defense in 2015, Manning out-battled Brady once again to return and he did win his second Super Bowl to bow out on a high note. The quarterback was carried over the line by Von Miller and the Broncos’ vaunted defensive unit, but it was enough to overcome the Carolina Panthers.
It did in some ways damage his legacy, proving that he was never able to have a signature moment in the biggest game. With Manning, it always appeared when the pressure was on in the playoffs and the Super Bowl that a mistake was not too far away. His career in the regular season was nothing short of sensational, but legacies are defined in the post-season. He was overshadowed by Brady and there’s still time for him to be pushed down the pecking order in the modern era by Rodgers and potentially Brees.
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