As the name implies, endurance sports are athletic activities involving high-intensity exercise performed over a long time interval. It can be long-distance running, swimming, cycling, or a combination of the three. Even boxing, rowing, soccer, and basketball are categorized as endurance sports. Whether you are a beginner or a seasoned veteran considering a new discipline in endurance sports, it is essential to know some important points before embarking on this challenging activity.  Here, a few vital points about endurance will be shared to ensure that you reach your pursuit of sports excellence.

1. Set Your Fitness Goals

Training for endurance sports is not all about building up stamina. It also involves developing muscle strength, coordination, and agility. Whether you prefer training with a coach or solo, a training planning platform and analysis for running, cycling, swimming and more can help you identify key physical areas to develop or improve and make you perform better. Your physical form, intensity, and effort can be measured, monitored, and predicted using a coaching or training platform. This way, you have measurable data that can help you set realistic and achievable fitness or athletic goals.

2. Track Your Activity Duration

In a marathon, triathlon, or any other endurance sport, the duration of training can vary with every sport-specific event and the athlete’s fitness level. For example, a novice marathoner who wants to participate in a 10-km race would need to set their target to finish the race within one hour. For the training program, the longest and most intense workout the athlete can do is seven to eight kilometers or a 40 to 45-minute run. The ideal preparation for any event is to have training durations lower than the actual race. Running the full course regularly during your training can jeopardize the recovery time of your muscles until the race day. It can often lead to faster burnout during the race. However, when you alternate your pace and activity duration and set training goals close to the full race duration, you are conditioning your body to be ready to run further and avoid sudden exhaustion.

Coaches would recommend a “taper” period of one to two weeks before the race day. This period is where your training volume gradually lessens to allow for full muscle recovery and make you feel revitalized during the race. Your weekly plan should involve a tempo run (5 to 5.5 km) on the first day, an easy run (2 km) on the second day, and an interval run (4 km) on the third day. The fourth day is a rest day to allow your muscles to recover. Continue on the fifth day with another 5.5-km tempo run and follow it up on the sixth day with a long run (7-8 km). End your training week with a rest day. Your taper week can still follow the same routine, but you have to rest 1-2 days before the race. If you still feel the need for an activity, it’s best to stick with one that requires little physical exertion like golf.

3. Understand Your Metabolic Systems

Aside from planning the development of key muscle groups and the duration of the training, choosing a specific time where your body’s energy reserves are utilized is also vital in endurance sports preparations. Metabolism is how the body utilizes energy to fuel movement, and there are two metabolic systems that our body uses: the aerobic and anaerobic systems.

The aerobic system is the dominant metabolic system used by our body. The process involves the use of oxygen to process glucose from food to form a compound called acetyl coenzyme A (acetyl-CoA), which is then converted to a compound called adenosine triphosphate (ATP) – the molecule used for energy. Since the process involves oxygen, part of your preparation and training should be focused on your lungs, which is vital for inhaling and absorbing oxygen. Cardio exercises help strengthen the heart to improve blood circulation and efficiently deliver oxygen throughout the body.

The anaerobic system is utilized by our bodies to provide short but powerful bursts of energy, which plays a crucial role during final sprints to the finish line. As the system’s name implies, energy is processed in the absence of oxygen. At higher intensities of physical activity, the delivery of oxygen gets insufficient as the muscles twitch faster. Thus, the body resorts to processing additional energy without the need for oxygen to compensate for the heightened activity. Sprint training is an excellent way of conditioning your body to readily utilize the anaerobic metabolic system.

4. Pay Attention to Muscle Strength

As mentioned earlier, platforms, applications, and trainers can help you strategize your fitness goals and programs to target specific muscle groups. Muscle strength is one target area that deserves more focus. It differs from muscle power, which is the force your muscle exerts over time. Muscle strength refers to the maximum force you can exert. It comes in handy during sub-maximal intensity movements that are performed during the sport. Muscle strength development aims to improve performance without affecting body weight.

5. Do Not Neglect Mental Stamina

It’s not just physical stamina that endurance sports athletes need to develop and improve. The power of mental toughness is something that should not be ignored. A strong “mind over matter” resolve can drive athletes to push past their limits by resisting sensations and signals of fatigue, which can prompt the body to slow down or stop.

Mental stamina or toughness can be developed over time, through regular exposure to fatigue during training. It is most effective when applied to the specific event you will be competing in. It doesn’t make sense to develop mental stamina for an 800-m race if you are a marathoner.

6. Maintain Good Hydration Practice

Athletes are widely aware of the essential role of proper hydration in endurance sports. These activities require high-intensity exercises that can push your body to sweat a lot and lower your electrolyte levels. The danger of dehydration is real not just in endurance sports but in any activity involving profuse sweating. Before the exercise or competition, athletes need to have enough fluid reserves and normal electrolyte levels. Often, drinking a few glasses of water and consuming fruits and vegetables with high water content 8-12 hours before exercise or competition is sufficient.

Too much water before an athletic event is not advised due to possible dilution of sodium during urination, increasing the risk of hyponatremia. Hydration should continue during exercise, especially if it lasts more than 60 minutes. Ideally, athletes should drink 90 to 240 ml of a 6-8% carbohydrate-electrolyte beverage every 10 to 20 minutes. After exercise, make sure to replenish the rest of the lost electrolyte. Coaches and trainers recommend taking 600 to 720 ml of fluid for every pound of body weight lost during the exercise.

The competition in endurance sports can be stiff. Also, the training that athletes undergo is physically and mentally demanding. Nevertheless, with the right training plan, information, and aid from technology, athletes can achieve excellent performance and personal records. So don’t just train hard; train smart as well.

When you’re on your way to building muscle and getting stronger, nothing can be more frustrating than a plateau. The following will explore some expert tips on what to do and what not to do if you want to keep growing.

Do Have Rest Days

Your body needs time to build new muscle and repair any damages that occurred during your last lifting session. Be sure to take days off your workout.

Don’t Do Exclusively Isolating Moves

Yes, exercises that focus on one isolated part of the body are fine to incorporate, but you should be focusing on exercises that work multiple joints and muscles at the same time. If you want to gain muscle more quickly, working multiple muscles at once is a must.

Do Eat Enough Protein

If you’re not getting enough protein, there will come the point when all the working out you do isn’t producing any results. Protein is what your body uses to build new muscle; it’s also what your body uses for a lot of other crucial bodily processes. This means that almost always, your body’s store of protein is being used up, which means you need to be adding as much as you can back into the body.

Typically, a good aim is to manage one gram of protein for every pound of bodyweight you have. This means a 170-pound person should be consuming about 170 grams of protein a day. When you start thinking about how much protein is standard foods, it becomes clear you need to be eating a lot. It’s a pretty hard thing to pull off, which is why people often combine food with a supplement for muscle growth. To give you an idea of protein levels in foods, consider the following:

• 100gm of egg whites = 11gm of protein
• 100gm of chicken = 31 gm of protein
• 100gm of fish = 22gm of protein
• 100gm of almonds = 21gm of protein
• 100gm of lentils = 9gm of protein

Don’t Eat The Wrong Protein

In addition to being sure that you’re getting enough protein, you also want to be sure that you’re getting the right kinds of protein. First and foremost, there are foods that are fine for you in smaller quantities that get sketchy really fast when you’re eating such large amounts of them. Take the fish mentioned above. If it is becoming a part of your regular habits to eat large quantities of fish, you need to start paying attention to mercury levels which can have devastating effects on your body. It’s not recommended to have more than two servings of fish a week for this reason.

Other proteins to look out for in high quantities include chickpeas, tofu and other soy products. The vast majority of the world’s soy is genetically modified. In smaller quantities, most people aren’t bothered by this; in large quantities, it can become a massive problem. Phytoestrogens are present in genetically modified foods, and when consumed, phytoestrogens bind to estrogen receptors in the body resulting in hormonal imbalances. Hormones affect your motivation, mood, weight, appetite, energy levels, and sleep quality. All of these, in turn, impact your ability to work out and, therefore, gain muscle.

Moreover, peanuts and peanut butter are a common favourite and super high in protein, meaning this particular food needs a little more examination. Peanuts inhibit mineral absorption, which is a massive problem if you’re eating a lot of them. Peanuts also have an extremely high risk of mould contamination compared to other foods. Aflatoxins are a family of toxins that the fungi that grow on peanuts produce; basically, they’re a type of mould that covers peanut plants and are carcinogenic (they lead to liver cancer). To make things a bit scarier, they are not killed off when peanuts are processed or roasted (even when peanuts are turned into peanut butter), and they are abundant and thriving all over peanut root systems. When you’re eating peanuts or peanut products, you have a good chance of eating mould at the same time, and when you’re eating a large quantity, this can become a major problem.

Do Train heavy

If you’re looking to gain muscle, train on the heavier side of your comfort level. You want to be working with a weight that you can do around five reps in good form with. If you can do ten to fifteen reps, it’s time to add more weight.

The above information should have hopefully pointed out a few areas where you could improve your workouts and dietary habits with muscle growth in mind. It is crucial that you practise good form when lifting weights as this will prevent injury.

Runners usually score relatively high on most tests that have to do with good health. However, some recent studies have revealed that they are susceptible to tooth decay and cavities. Several triathletes have revealed that higher endurance training increases the risks of enamel damage and bad teeth in runners. As a matter of fact, most dentists can tell if a person is a runner from the moment they open their mouth.

This is why it is essential to schedule several appointments with your dentist to look for early signs of tooth decay or worn-down enamel as a runner. Regular appointments with your dentist will help ensure that you can quickly notice and take care of minor problems before they evolve into much more damaging issues. You can check out Rincon Dentistry to see their services and other options that help you with your teeth problem.

Why do your teeth hurt while running?

Tooth pain while running could be a sign of enamel erosion or exposure to the underlying dentin. This causes increased sensitivity to wind and cold drinks while you run.

Thankfully, dental clinics like the North Bramalea Dental are dedicated to helping runners manage their dental health and deal with such issues. There, you can get the comprehensive dental services and checkups you require to ensure that your dental health is at its peak.

What are the factors that lead to bad dental health in runners?

According to research results, several factors can cause poor oral health among runners. Some of them include:

1. Heavy consumption of sports drinks

Sports drinks usually serve as a source of energy and hydration for runners after strenuous workouts. Still, they have also been found to soften dentin, increase sensitivity and make teeth more susceptible to decay.

Drinking more water and less acidic beverages is always advisable because it reduces the risk of teeth damage.

2. Mouth breathing

Being a mouth breather means that your mouth would get dry more often. When there is less spit in your mouth, you are more prone to cavities because saliva washes debris away from the mouth and helps to neutralize excess acids from food. Thus, the absence of saliva makes the mouth become a habitable environment for decay-causing bacteria.

Thankfully, this risk can be reduced by drinking more water and focusing on breathing through the nose.

3. Excessive consumption of sugar

Some runners consume sugary gels and chewable to keep up their glucose levels during exercise. These sugary products also feed the bacteria that live in the mouth. While these bacteria dine, they produce acids that eat away at the teeth’ protective enamel. This can be prevented by drinking and washing your mouth with water immediately after the sugar ingestion.

4. Damaging Existing Dental Work

If you’ve had some dental work, protein bars in the past, sticky/crunchy chews can damage fillings and crowns because the cement holding them in place is a lot softer than the natural tooth and bone skeleton.

Runners would need to be careful with foods like this. It is advisable to consume softer natural foods that are healthier and safer for their stomach and teeth.

5. Using Teeth as Tools

While running, it is easy for runners to open snacks and power bars using their teeth, and this is a common factor that causes tooth fractures. Instead, it would be better to put snacks in easy to open bags that would not require the use of teeth so as not to risk damage to the teeth.

6. Teeth Grinding

Very active runners have been known to clench and grind their teeth together during challenging speed sessions. Over some time, this activity wears down the enamel and causes the temporomandibular joint disorder.

Dentists often create mouth guards to help with this condition, although runners don’t usually wear them when running for the sake of convenience. Runners can make a conscious effort to cope with this by relaxing their faces and shoulders to avoid tension. Staying relaxed can also help them run faster.

Wearing a nightguard to bed can help reduce the risk of wear on your teeth and also helps you wake up feeling refreshed.

7. Poor dental hygiene

Some runners often forget to include oral hygiene in their workouts. It is essential because of all the teeth damaging activities they may have engaged in during their runs, like consuming high sugar drinks and foods. The importance of brushing teeth after a run cannot be overemphasized. It is equally important to take care of your teeth and body at all times.

Conclusion

Being susceptible to poor dental health, runners must pay close attention to their teeth and ensure that they give them as much care as they give the rest of their bodies. The tips in this article will be of immense value to you.

Tennis shoes are an essential piece of equipment for each player, similar to choosing a tennis racket, and it pays to spend wisely to guard your feet and avoid damage. However, there are more considerations when looking for the right shoe, such as comfort, durability, and cost, to mention a few, making getting the best footwear difficult. But, what will you do if your supposedly expensive tennis shoes are torn out after just a few months of use?

Collecting sneakers has been more popular than ever, but that doesn’t change the fact that it can be a costly habit, particularly considering the ridiculous resale prices specific sneakers command on the internet. Nowadays, you won’t have to spend much money to have a good pair of tennis shoes, despite what many players and marketers will say. If you’re on a limited budget, there are plenty of cheap tennis shoes that you can choose from.

Here’s a list of great pairs that I found.

New Balance

New Balance has a wonderful design, a variety of colors, and is also suitable for heavier footwear players. Also, if you’re seeking something different and don’t want to wear what everyone else is wearing, these are the best tennis shoes. Many users say it’s stiff and should get a size or half-size up, yet it has the best customer rating on Amazon, which isn’t bad for cheap tennis shoes.

Adidas Adizero Club

These low-cost court shoes are well-known for their snug fit. The upper arch section is supposed to seem like a sock. The sock-like part ensures that your feet are never in any discomfort, even in the most extreme conditions. In terms of cost, you’ll just have to spend roughly $60 to buy some nice affordable tennis shoes.

ASICS Gel-Game 6

It’s incredible how these sneakers are just under 70 dollars. ASICS Gel-Game 6 is honestly at a reasonable price for its quality.

Gel-cushioning is a trademark of Asics, and Gel-Game 6 among tennis players is because of that. Since it has Gel-cushioning, it provides a comfortable fit by providing well-balanced cushioning to the toe, arch, and heel. For further stability, the uppers of Asics tennis shoes are made entirely of synthetic materials. Airflow is improved through vents in the toe area of the shoes. Aside from that, the design is rather appealing. So it’s safe to assume that anyone can wear these shoes casually as well as for tennis.

The Nike Men’s Court Lite

We all know how Nike is famous because of its quality. What’s great about this pair is that they are inexpensive, making them excellent for people on a budget and beginners or infrequent players who do not want to spend a lot of money on tennis shoes.

The dynamic fit technology forms a glove-like fit around the midfoot and arch, providing comfort and protection in important areas. The midsole also has a soft, light cushion, which adds to the overall comfort of these shoes.

As you can see, there are various cheap men’s and women’s tennis shoes on the market that also have essential features to keep your feet comfortable and secured. This guide should have helped you find your next pair of shoes, or at the absolute least, sent you in the right direction. Best of luck in your next game!

Urinary incontinence may be defined as the involuntary loss of urine either due to external forces or certain medical conditions. Stress incontinence, which is more prevalent with women, results from the physical movement of your body during activities like laughing, coughing, and sneezing. Some of the health-related conditions that might cause incontinence include Parkinson’s disease, spinal injury, and brain tumors.

In most cases, this problem is either due to highly diuretic foods or an easily treatable condition. In such situations, all you need to do is follow a specialist’s instructions, and you’re good to go. However, there are also cases where incontinence can be quite persistent.

If this describes your condition, then you already know that it can be somewhat difficult to prevent it, but that’s not to say there are no precautionary measures that you can consider.

In fact, there are many ways to ensure that you go about your daily activities, such as running and other extreme exercises, without worrying about any urine leakages. For instance, special incontinence underwear has been developed to help absorb any involuntary urine leaking out of one’s urinary tract.

Before we dive into the nits and grits of this article’s subject, let’s have a look at some of the risk factors associated with incontinence.

Risk factors of incontinence

Inasmuch as anyone can be a victim of incontinence, there are some factors that increase the risk of developing this condition. They range from the daily diet to your overall health and lifestyle.

• Gender

According to statistics, the prevalence of incontinence in the female population is relatively high as compared to males. The normal female anatomy, pregnancy, childbirth, and menopause are some of the factors that contribute to stress incontinence in particular. (1)

• Age

It’s worth noting that your organs age with time. As such, it reaches a point where your bladder no longer has the strength to hold too much urine, which can lead to incontinence.

• Weight

The more weight you pack, the higher the risks of incontinence. The extra fat in your body increases pressure on your bladder, which may ultimately allow urine to leak.

• Family history

Genetics plays a role in this condition as well, especially in the case of urge incontinence. If one of your close relatives has this issue, then you run the risk of developing it at an early age.

How to deal with incontinence as a runner

Running helps you become more active and offers an escape from your daily environment. However, bladder control issues have made this refreshing activity quite stressful and unbearable for many people. Dealing with urine leakages rather than focusing on physical exercises can be frustrating.

Based on the prevalence statistics discussed earlier, it would be wise for both professional and non-professional athletes to take the necessary precautions before the situation becomes persistent.

1. Strengthen your pelvic floor

Your pelvic floor muscles are very important when it comes to controlling the floor of urine. This is the part of the body you normally call upon whenever you want to stop the flow of urine mid-stream. As such, it goes without saying that strengthening these muscles will have a significant impact on the issue at hand.

Are you familiar with Kegel exercises? These are done specifically to strengthen the pelvic floor muscles and ensure that you have control over your bladder. Kegel exercise can also help prevent the involuntary passing of gas or improve one’s sex life. (2)

Adding a few minutes, preferably five to ten minutes, of these exercises into your routine can go a long way in improving your condition. You can either sit upright or lie down on your back then ensure that your muscles are relaxed. Exhale while tightening your pelvic floor and relax the muscles again when inhaling. Repeat the same process for a few minutes every day.

2. Try bladder training

Some people experience urine leaks even when their bladder is moderately full. If you have the same issue when running, then your bladder might be quite weak. As such, one of the best options you could try is bladder training. As the name suggests, it’s all about exercising your bladder and strengthening it to a point where it can hold more urine at a time.

So, where should you start? Well, your first step is to avoid emptying your bladder regularly. Try holding your urine for as long as possible despite the urge to release it. For instance, if you’re used to emptying the system five times a day, you can reduce it to two or three visits to the bathroom.

Another way of training your bladder is to take in more liquid per day. As you increase the number of drinks—healthy ones for that matter—you take in, your urine also increases, hence filling your bladder a lot quicker. Try to combine the two if you can handle it. However, be careful not to cause more complications in the process.

3. Evaluate your pre-run fuel

Solid foods may not seem like much of a trigger for the bladder, but they actually play a significant role. There are certain foods that can irritate your system and increase the likelihood of unintentional urine flow while running. So, how can you avoid such issues?

First, you need to find the best runner’s diet that works for you. Eggs, edamame, and sweet potatoes are some of the things you should consider consuming. Avoid as much as possible any food that contains a lot of caffeine, carbonation, or artificial sweeteners. Spicy and acidic food should also be scrapped off your menu.  

4. Focus on your breathing

As mentioned earlier, one of the best solutions is to try Kegel exercises. This pelvic floor training works best when coupled up with breathing. Apart from the normal inhale-exhale process required for any Kegel exercise, you might want to coordinate your breathing process to match the contractions.

When you feel you’ve mastered all the basics, you can start trying them while on the move. Control your breathing while running and make sure the inhale-exhale process matches the contraction and relaxation of your pelvic floor. In the long run, you’ll be able to prevent the involuntary flow of urine.

5. Invest in quality clothing and footwear

Sometimes all the training you put in practice to strengthen your pelvic floor might not be effective. If you’re in such a situation and your incontinence issue is persistent, then the best option is to find comfortable clothes and footwear.

For one, you can invest in special incontinence underwear, which can absorb the urine every time there is a leakage. This ensures that you continue feeling comfortable as you do your daily runs and exercises. Another issue that many people don’t consider is footwear. What you might not know is that the quality of your shoes may have an impact on your pelvic floor.

Also, if your shoe collection is full of high heels, then that’s another problem that needs solving. Remember, the more time you spend on high-heeled shoes, the higher the chances of having your pelvic floor squeezed.

Your overall body may end up assuming this position even after you’ve taken off the high heels, and that might be an issue during your running sessions. The solution, therefore, is to transition gradually to flatter shoes and avoid high-heeled ones as much as possible.

6. Visit a specialist

Running while dealing with pelvic floor-related issues isn’t recommended because these movements contribute to the leaking of urine. However, that’s not to say you should end your career as an athlete when these problems arise. You can start by trying the tips discussed above, but if there’re no changes, then it might be time to consult an expert.

It’s always a good idea to seek the help of a female physiotherapist if you’re a woman, and vice versa. Gender might not seem like a huge issue in such situations, but it actually gives you the courage and freedom to explain everything. An open and honest talk makes it easier for the specialist to narrow down your problem and advise accordingly. Pelvic floor dysfunction may come in different forms depending on your health status and genetic structure. It’s important to understand the root cause of your problem for you to treat it effectively, and that’s where a health physiotherapist comes into play.

Conclusion

Runner incontinence is an issue that can affect almost anyone, but there are some risk factors that have skewed its prevalence according to statistics; they include age, weight, and gender. If you’re already a victim of this bladder dysfunction, there are some steps that you could take to avoid any embarrassment during your running sessions.

For one, you should consider strengthening your pelvic floor through Kegel exercises. While at it, focus on your breathing patterns and the contractions of the pelvic floor muscles.

Also, remember that whatever you take in before running may have an impact on your bladder. Therefore, be careful with the diet you choose before and after your daily exercise. It might also be a good idea to visit a specialist and get their advice regarding your situation before moving on to other options.

References

1. “Urinary Incontinence”, Source: https://www.mayoclinic.org/diseases-conditions/urinary-incontinence/symptoms-causes/syc-20352808
2. “Kegel Exercises”, Source: https://www.healthline.com/health/kegel-exercises

Do you aspire to become a personal fitness trainer? Many people are increasingly obtaining their online personal trainer certificate to support those becoming conscious about their health needs, and fitness training is one way of achieving this. There is no single personal trainer certification that can be viewed as the best. However, various elements can resonate with different people. Read on to learn everything you want to know about how to become a personal fitness trainer.

Choose Area of Specialization

You must choose your career pathway or area of specialization that suits your skills sets. You also need to select something that suits your professional goals and personal interests. Additionally, you need to outline how you want to obtain your certification. You can work as a group or consider individualized training. Once you choose your career path, decide on the course that makes sense to you. Make sure that you choose a certification course that satisfies your needs.

Accreditation

Accreditation is a very important aspect of a personal trainer certification since it sets the stage for authority and trust. Without accreditation, the clients may lose credibility about the certification offered which can compromise the element of quality. The customers may also fail to understand if the online trainer meets the education standards to ensure safety and success. Online trainers need to be equipped with the right knowledge so that they can deal with different issues like communication and injury prevention.

How to Become Certified to Become a Personal Trainer?

If you want to pursue a career in personal fitness training, there are certain criteria that you should meet. First and foremost, you must go through certificate guidance and check if you meet all the requirements. You must be above 18 years old, have a high school diploma, or have Emergency Cardiac Care (CPR). However, these requirements vary according to certification requirements. Once you fulfill the requirements, you can go on to register for the exam, do some studies and begin your career.

How Much Does it Cost to Get Certification?

Depending on the personal fitness training course that you pursue, the costs vary as a result of several reasons. The range that you can expect to pay for your certification is between $400 and $799. The price includes the test and the study materials. You need to look at the popularity of the course first to make an informed decision. It defies logic to try to go against the grain and do something that will only prove later to be beyond your comprehension when you have already wasted your money.

When you register for your preferred personal fitness training course, you must read the study material to ensure that you pass the course. You must also know the time that you expect to take to go through all the materials before you are ready for the exam. The exam questions usually come in multiple-choice. All the same, you should focus on the primary purpose of education and gain insight into something that you should earn. When you accomplish your course, you may need to look at other elements like career opportunities and the average income that you can get. It is vital to show a high degree of commitment if you want to succeed in your personal training certification program.  

Program Duration

The time it takes to complete a particular certification course depends on different requirements. For fitness mentors, it may take about one to two months of self-paced learning. These self-paced courses significantly differ depending on the amount of knowledge required in each course. Some courses are rich in knowledge, and they will require greater investment in time and resources.

How long is personal training certification good for?

When you obtain a personal training certification, it remains good for life depending on how you keep pace with the continuing education requirements. Personal trainer certification companies have different requirements for their trainers. As a general rule, each certification should be renewed every two years. To achieve this, you need to undertake continuing education courses to ensure that your certification remains valid.

As you can observe, there are different types of online personal trainer certification. Each program is unique some focus on different niches. Other providers assume that you already have the training experience and you just want to add something to your digital purse. Some certification courses bypass business fundamentals, so the choice is subjective depending on what you want to achieve. When you define your needs, you can look for a personal training certification course that works best for you. 

If your dad is new to the idea of a smartwatch or doesn’t want a device that costs a fortune, then finding a dad-friendly, budget option is probably the best idea. To help you get started, we have found a number of great options for you to check out! For a full review you might want to check out the top smartwatches under $50 on superwatches.com.

TicWatch E2

If your dad wants something that looks on-trend but that comes with a lower price tag, then the TicWatch E2 is a great choice! It’s a WearOS device that is compatible with all smartphones and comes with two-day battery life! The watch offers a range of great fitness tracking and has in-built GPS for accurate tracking. Plus, it has an IP67 rating so that your dad can head off for a swim in water up to 1m deep for an hour at a time! The watch comes in black and has a comfortable strap and stylish casing. The screen is full color, and it is easy to navigate, meaning that your dad will be able to access everything he needs with ease.

Garmin Forerunner 30

If your dad likes to run and takes his exercise seriously, then you may be worried that you won’t be able to find a budget device that can meet his needs. However, the Garmin Forerunner 30 is a game-changer. Run with GarminOS and compatible with both Apple and Android phones, this watch will give him the tracking capabilities he needs.

The square watch face provides a range of easy-to-understand data, and the clear screen will impress him with every use. The design may not be earth-shattering, but it offers reliability and quality that is synonyms with the Garmin brand.

Amazfit Bip

If your dad has been eying up an Apple Watch, but you can’t afford to stretch that far then an Amazfit Bip will impress him as much but cost you far less! At first glance, it looks just like an Apple Watch and what’s even better is that the battery lasts for a huge 45 days!

It is a bit light on features, but you can track your cycling, running, or walking efforts, and there is a heart rate monitor that will help your dad keep an eye on how his ticker is performing night and day. Plus, the companion app for your dad’s smartphone is easy to use and gives more useful data insights.

Letsfit Smartwatch

If your budget is very low and you are worried you won’t be able to get your dad a watch that he deserves, then the Letsfit Smartwatch is a game changer! It is low in price but not low in features and even offers a heart rate monitor and phone notifications direct to your wrist.

It isn’t always accurate when tracking exercise, but if your dad is more of a casual fitness fan, then this won’t cause any real problems. However, there is no GPS built into the watch, so he will have to take his phone if he wants to track where he has been.

Picking the Right Watch for Your Dad

When it comes to deciding which of these amazing budget watches to buy for your dad, then take the time to work out what his interests are and any fitness goals he has so that you can choose a watch that works for him. The good news that no matter which one you pick, your budget and his needs will be met every time!

Whether or not you’re training for an upcoming marathon event, eating the right things is a vital part of running. When you eat the right foods, you strengthen your immune system, keep your muscles healthy, make your body recover, and increase your energy. Food intake must be synchronized with your running schedule. Having a good meal a few hours before you run ensures that your body has time to digest the nutrients it needs for optimal performance.

After a training session, the direct effect of eating is to optimize recovery, which makes it possible to continue to train regularly and avoid injury. Your muscles need more fuel as your mileage increases since you’ll run for a more extended period of time. If you’ll lack energy for the long run, you won’t be able to perform well. Moreover, your immune system can be compromised if your body isn’t properly fueled.

Other than checking out supplements, such as those by NSP Nutrition, here are ways to fuel your running performance:

1. Incorporate Energy Gels

Fuel gels are a popular choice for on-the-go athletes because of their single-serving packets. Similar to sports drinks, gels provide sustained energy through sugars and maltodextrins. Energy gels offer fast-acting carbohydrates in a super concentrated form. When you’re on to your hard run, gelatin form requires no chewing.  It’s recommended to choose a gel that has 25 to 30 grams of carbohydrates per packet. You can opt to derive these gels from sources like honey, maltodextrin, and brown rice syrup.

The caffeine content of the product must be checked. A British study found that caffeine stimulates the central nervous system and enhances performance by facilitating the body’s ability to use energy more efficiently. But, if you aren’t familiar with it, caffeine is likely to make you jittery. If you use a gel package, it can become sticky, and you’ll need to drink water each time you consume it. To find the gel that works best for you, try several different kinds during training.

2.   Stay Hydrated With Water

Another key to your success is to stay hydrated while you run. You need to maintain such practice whether you’re just exercising or training for a running event. Your hydration plan should prevent dehydration, fatigue, muscle cramps, and dehydration from sweat.

If you’re running for an extended period of time, you should determine how much fluid you actually need. To calculate your fluid requirements scientifically, weigh yourself before and after you run.

To make sure you’re drinking enough fluid, drink three or four sips every 15 to 20 minutes. You don’t need more water if you’re getting your calories from fuel. Choosing a sports drink that provides both fluids and carbohydrates is a wise choice.

3.   Consume Natural Foods

You can always come back strong after overcoming running injuries in the past. With careful planning and consuming natural foods, you’ll be ready in no time!  Many performance benefits come with engineered sports products that you can find in your own fridge at home. Running long distances requires a certain amount of carbs, which can be found in some natural foods. If you’re searching for healthy snacks, pick dried fruits, honey, and figs.

As fructose can cause stomach upset, fruits should be consumed in moderation, and partner it with drinking lots of water to stay hydrated. You can add a quarter teaspoon of salt per quart of water if the food is deficient in sodium. It’s a good idea to read a food label or visit a website that can determine how much you should consume while running.

4.   Drink Up Sports Drinks

Drinking sports drinks boosts energy and keeps you hydrated while mixing water and carbohydrates. A typical person needs 30 to 60 grams of carbohydrate per hour of exercise to perform their best. In addition to sugar and glucose, sports drinks also contain water and sodium to provide hydration. Sodium assists the body in retaining fluids by replacing those lost through sweat.

You lose sodium when you sweat, so choose a sports drink with at least 110 mg sodium per 8 ounces. A sports drink with an increased potassium and sodium content provides the same amount of carbs as a regular one. It may be worth trying one of these higher-sodium products if you exercise for more than three hours on a hot and humid day.

You can also drink sports drinks containing protein. In a study conducted by the University of Texas researchers, subjects performed better on an endurance test when consuming a sports drink with added protein than when they finished a carbohydrate-only drink.

When you make these drinks from powder, be careful not to overconcentrate the mix because it will upset your stomach. Drink these sports drinks only for exercise since they’re sugary drinks with lesser nutritional contents. A minimum of 30 grams of carbohydrates should be consumed every hour, which would translate to two eight-ounce servings of sports drink.

Conclusion

It’s time to test your ideas and customise your nutrition plan to have a nutrition strategy. If you’re considering trying new foods before your big race, you should start now to discover which foods and ways are effective as your fuel for running. Ideally, you should have your plan in place at least two weeks before the running event, if you’ve joined any.

Losing weight seems like a far-fetched dream for a lot of people until you actually start seeing positive transformation in your body. One of the reasons why losing body fat and building more muscle takes time and often leads to frustration is that people do it the wrong way and expect results really fast.

You can always go under rigid diets and lose a few pounds in just a few weeks, but that is not healthy or something you can maintain in the long run. Soon you will find yourself bouncing back really fast. Focusing on weight loss only is not the way to go, you have to incorporate building more muscle within your plan. That way you will plan both your meals and your workouts effectively and get the best out of both. In this article, we will guide you with some ways to simultaneously lose weight and build muscle and get satisfactory results.

1. Be Patient

The most common mistake that we commit during our weight loss journey is that we want results and we want them now. If you want to build muscle during the weight loss process, you have to be patient and stay motivated for as long as you can. Losing a lot of weight fast is not healthy and is not something that you can maintain or keep going for long. That is why most of the diets fail; at some point, people just lose hope and go back to their old unhealthy eating habits. Instead, keep it slow but steady to enjoy a healthier body.

2.   Plan Your Workouts with Your Goal in Mind

Workouts are tailored according to what you aim to get out of them. There are equipment items that can help you make the most out of your time in the gym or even your home workout session, wearing weight vests is definitely considered a move in the right direction. They can be used with more than one form of exercise, weight vests are a great way to add that extra touch to your squats or push-ups and get the most out of these. You can add weight plates to the vest depending on your need and ability and how much you want to challenge yourself, but make sure you consult your trainer first.

3.   Eat More Protein

Implementing result oriented dietary changes as a part of a rigid diet will not continue after you have achieved your goal.  You must have tried it before and you were unable to keep it going for a long time. It is better if you incorporate any dietary changes as lifestyle changes, that way you won’t get bored easily or feel frustrated. Adding proteins to every meal and making it a habit might sound hard at the beginning but there are many high protein recipes that you might not have tried before. People refrain from healthy eating because they think it is just one or two meals on repeat, but it does not have to be that way at all. You can always add or remove from your diet once you know what are the foods that are considered high sources of protein and learn to cook them in a creative way. If you decide to put some effort into cooking your ingredients, you will end up with rewarding meals.

4.   Aim at Changing Your Body Composition

Your body composition is not the same as your body weight, it is a ratio of body mass to lean mass. When you aim at changing that, you are aiming basically at changing this ratio. Recomposing your body is not about losing weight, in fact, you may slightly gain weight in the process but your body will look different in a good way. You will start to build muscles and your body will look firmer and more put together.

To reach your ideal body weight in a healthy manner is something that requires hard work, dedication, persistence, and patience. In fact, everything that is worth having needs you to work for it and do some sort of effort. Keep your goal in front of your eyes always and try as hard as you can to attain it.

Do not be turned off by setbacks, as they happen to all of us. Learn from your mistakes and get back on track as soon as you can, nothing good comes from too much self-guilt. Remember to always love your body no matter how it looks and do not let societal standards dictate how you feel or what you do. You are only going through this journey for yourself and to enjoy a healthier body, this should be something you constantly remind yourself with.

Summer is coming, the flowers are blossoming, and the sunshine prompts us to spend more time outside. It’s wonderful, yet for many summer warmth provokes anxiety: which clothes to choose to hide the flaws of your body? Let’s say it straightforward: it’s the wrong question. The right one says: what can I do to do away with these flaws? One of the prime causes of t-shirt insecurity is flabby arms. Those are easy to get and hard to get rid of. Despite this, there’s no reason for resignation – this flabby arms challenge is designed to make your arms smooth, strong, and sexy – and you don’t need any training background at all!

Why Do You Have Flabby Arms?

1.   Weight gain

One of the most common causes of those jiggly flabby arms is weight gain. In this case, they appear due to the accumulation of fat just under the skin. They can also occur after pregnancy. If that’s your case, you definitely need to create a calorie deficit and follow a healthy diet in addition to this challenge. BetterMe offers the best diet plans to improve your training success and boost your health.

2.   Weight loss

Flabby arms can also happen due to drastic weight loss, for example, if you followed extreme diets and lost a lot of pounds. In this case, the problem is not the fat, but stretched skin left after losing weight. In this case, your main strategy is rebuilding the muscle, which will fill the empty space left from fat and make you stronger, more beautiful and more energetic.

3.   Excess insolation

Another possible cause is you sunbathing too much. A beautiful tan is sexy, but also very harmful to your skin. The long-term effect of excessive sun exposure can cause flabby arms since radiation leads to loss of elasticity, collagen breakdown and dehydration. Try to sunbathe less to revitalize the skin on your arms.

4.   Bad posture

The negative effects of poor posture are well known – fatigue, bad mood, and annoying back and neck pain. But not many people know that poor posture can also affect the condition of your skin, since the curvature of the spine distributes the load on the muscle groups in a wrong way.

5.   Lifting weights

Do not confuse this with training – it is about the fact that if you carry a lot of weight in your daily life, you are tiring, not exercising the muscles. This leads to an increase in the sagging tissues you can find above your muscles.

Flabby Arms Challenge

If you’re worried about flabby arms, it might be time to start doing something about it. Spot reduction won’t help you, but a special combination of strength training combined with aerobics and a healthy diet is just what you need to get rid of annoying fat. Here are some exercises you definitely should include in your workout plan.

1.   Stick to a routine

The first step towards firm arms is creating a routine for yourself. Pick three to four exercises that target different muscle groups in your arms and do them regularly. Regularity is the key to success in any enterprise. BetterMe offers professional training plans that match your needs and daily routine. If you want to maximize your success, try our app, which has already been tested by millions of users.

2.   Push up

Push-ups shouldn’t be the only exercise in your arsenal, but they’re popular for a reason. The push-ups are not too difficult to do and they involve several different muscles, including the triceps, pectorals, abdominis and lower back.

3.   Bench dips

Bench dips are a very useful exercise requiring no equipment other than an elevated surface. They successfully train your triceps, chest and shoulder muscles. Make sure to do the exercise correctly: lower yourself deep enough, don’t flare your elbows, and don’t do them too quickly.

4.   Bicep curls

This is one of the basic exercises that engages your biceps. They also help make your hands stronger and more beautiful.

5.   Pull-ups

Pull-ups are a challenge, but they have many benefits. This is a compound exercise, which means that it engages many muscles at once. It is one of the best exercises for training the muscles of your arms, back and shoulders. In particular, they engage the biceps and lower arms. This exercise can be quite difficult for beginners, so if you are having trouble, try building your core strength with other exercises.

6.   Bench press

This is a great exercise for strengthening your upper body. It engages your triceps, shoulders and chest muscles.

7.   Shoulder press

This exercise will be an effective component of any workout. It mainly focuses on your shoulders, but also engages your biceps and triceps.

8.   Arm circles

This is a very simple exercise that you can do wherever and whenever you want. It allows you to tone up your biceps and triceps along with your back and shoulders.

What Else Should You Do?

1.   Drink more water

Water is an essential element of any diet, and being hydrated enough is a must when you exercise a lot. Be sure to take a bottle of water with you to the gym and start your day with a refreshing glass of lemon water.

2.   Eat more protein

If you are exercising, you need to increase your protein intake. The best protein you’ll find is in plant-based sources such as tofu and quinoa, as well as fish and seafood. Lean meat is also a good option, but don’t go overboard with red meat as it can harm your health. Many people also prefer to consume protein supplements – make sure to choose a quality product.

Disclaimer:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

Someone once said that it is not the strength he wields, but the intelligence with which he wields it that makes Superman the hero he is. With so many food choices, both safe and unhealthy, deciding which foods can make us superhuman rather than super sick is becoming increasingly difficult.

The word “superfood” refers to natural foods that are super rich in nutrients. This leads to several positive health effects with few drawbacks. Without further ado, let’s take a look at these foods that will render you superhuman by maintaining your health and happiness.

1.   Almonds

Almonds are high in protein, nutrients, and healthy fats. Almonds are also high in magnesium, which is essential for muscle contraction and relaxation as well as energy production, making them an excellent post-workout snack. What better superfood do you need other than that? If you are the person whose favorite room is the gym, then this is definitely your superfood.

2.   Organic Tea

In your quest to improve your diet, you may or may not have come across organic tea and the numerous benefits it offers. Apart from being rich in numerous healthy nutrients, this superfood goes a long way in promoting healthy weight, calming your nerves, building strength, enhancing digesting health, and regulating blood sugar.

If you check out this page at https://www.bondibeachtea.com.au/, you will realize that it is available in a wide range of vegan-friendly options that you can choose from based on your preferences and needs. Some of these include organic chai, acai berry, papaya, and pearl gray, just to name a few. A cup of this organic superfood a day could be the missing piece of the puzzle for a happy and healthy life.

3.   Bananas

Bananas are touted as a high-potassium food, which is essential for normal blood pressure and heart function. They are also said to beef up your energy in the bedroom, so gents… you have one more tip up your sleeve. Moreover, they are high in fructooligosaccharide, a prebiotic that feeds good bacteria in the gut.

4.   Honey

The antiviral and antibacterial properties of raw honey are numerous. Among the many health benefits of honey, it promotes digestive health, improves the immune system, and is an excellent treatment for skin wounds and infections since it’s a strong antioxidant. This, combined with the intensity of its flavor, can make you smile the moment it reaches your taste buds. Almost instantly, the sensation would bring a smile to your face. This is a superfood that you must have in your diet.

5.   Dark Chocolate

When it comes to your happiness, there should be no room for compromise. There are many benefits of always wearing a smile on your face. Ok, if you want to improve that, dark chocolate is the way to go. Dark chocolate is high in antioxidants, which aid in the body’s battle against free radicals, which cause cellular damage and accelerate the aging process. Chocolate is often said to foster love in us, which might explain why we frequently offer it to our loved ones. Although that is just a basic idea, it is worth testing to see if it works for you.

6.   Spinach and Other Greens

Another essential part of being a superhuman is increasing the blood level, which is where the leafy greens come in. Spinach is high in iron and contains vitamins and minerals that aren’t present in other foods. Lutein, an essential phytochemical that helps prevent age-related macular degeneration, is found in dark, leafy greens.

7.   Fish

Fish is rich in protein and omega-3 fatty acids, both of which aid in heart disease prevention. Salmon, in particular, is a good source of omega-3 fatty acids, protein, and vitamin D. Omega-3 fatty acids have been linked to improved brain health as well as a lower risk of cardiovascular disease. This equates to a superhuman human with a super brain and heart. This is a set of health advantages that you definitely should look for. Try eating fish every now and then to get a taste of what it’s like to be Superman.

8.   Lemons

Lemon can be used in a variety of ways, as you might have heard. It is yet another superfood that you can incorporate into your diet regularly. Lemons aid in the removal of toxins from the liver as well as calcium buildup in the arteries. They’re high in flavonoids, which aid in improving blood flow, blood pressure regulation, and inflammation reduction. They also promote healthy weight management.

Alternatively, you may consider taking supplements containing the Gundry MD Bio Complete 3 ingredients.

And there you have it… a list of superfoods that can give you superhuman potential. Other notable mentions include blueberries, avocados, dark chocolate, garlic, kefir, legumes, and eggs, each with its own set of superior health benefits. While this list just scratches the surface of foods that can cure, nourish, and fuel our bodies, it should get you on track for a healthier lifestyle. Start integrating more of these foods into your daily routine to get your body functioning at its best.