8 Mistakes Beginner Golfers Make and How to Avoid Them

Are you getting into golf for the first time? This is a fun game that people of any age can enjoy and the more you play the better you will want to get. But it’s easy to fall into the traps of common mistakes. So here are eight examples of mistakes that new golfers often make, along with what you can do to avoid them.

Neglecting the physical side of the game

Something that many beginners forget is that golf is a sport. And like with almost any sport, you can improve your game just by taking care of your body and getting into better shape. It is important to work on your core muscles as these are important to your ability to add power and consistency to your shots. Another good idea is to start taking sessions in yoga or Pilates to improve flexibility. You will be amazed at the different it can make.

golf ball on green turf ground

Not investing in the right equipment

It’s unfortunately common that beginner golfers will put their money into a very expensive set of clubs only to be disappointed that they don’t see any benefits. Sadly it’s true that you can’t buy yourself a better golf game. But that doesn’t mean that you can’t invest in the equipment that will provide you with the improvements you’re looking for. Golf Swing Systems – online golfing products specialists – recommend everything from home golf screens to practice mats if you’re looking to up your game.

Failing to warm up

Golf is often thought of as a quite relaxed and placid sport but it can actually be very demanding on your muscles. That means that before any golfing session you need to take the time to warm up properly. The last thing you want is to pull a muscle or injure yourself on your first shot and then have to avoid playing for weeks while you recover. Take just five minutes beforehand to gently stretch and warm up before you hit your first shot.

golfer picking up ball in hole

Only practicing driving

Yes, it’s very important to get to the driving range regularly so that you can develop your long game. But too many beginners make this the sole focus of their practice. You need to work on all of the different shots in your arsenal.

Not carrying out equipment checks before playing

When beginners take up golf they will usually make do with an older set of clubs, it could be an old set lent by a friend or a dusty bag of clubs that has been sitting in the loft for years. There’s nothing wrong with getting some use out of old clubs while you develop the basic skills, but just don’t take for granted that everything will be present and ready to use. That friend might have forgotten that there is a reason that they never use those clubs anymore. Before you head out to the course, do a quick once-over to check that you have everything you need and that it is in playable condition.

Having unrealistic expectations

Many people believe that because they watch a lot of golf on TV, they’ll be able to develop their game quickly. The truth is like anything else, getting good at golf takes a lot of practice. Don’t get downhearted if you don’t see the improvements that you expect as early as you would like. Stick with it and remember that everyone has been in the same position.

Avoiding professional tuition

Anyone who is new to golf should consider at least a few sessions of professional tuition. Sessions are available for people of any age, so even if you’re taking up golf later in life there is never a bad time to have lessons.

You don’t work on your weaknesses

Another real mistake that beginners make is that the focus too much of their attention on the part of their game that they are good at. It can be naturally more enjoyable to practice something that you already have skills in. But it’s just as important to force yourself to take on the parts of your game that aren’t so strong.

5 Reasons You Should Try Run Commuting

Waking up each morning and getting ready for work can be a challenge for many people. So, the thought of ditching your car keys, lacing up your running shoes, and running to work each morning can seem ludicrous.

But it’s not. As someone who has been regularly run commuting for nearly a year, I can say that I feel healthier, happier, and more energized than I have ever before in my life. In addition to letting you get a breath of fresh air, run commuting has a number of benefits. If you need further convincing, here are some key reasons you should consider picking up this incredibly beneficial practice. Run commuting to work each morning:

1.  … Provides the Benefits of Daily Exercise

Let’s start with the obvious: Run commuting gives you all the health benefits of daily exercise. This includes helping you control weight, as well as improving your cardiovascular health, which can prevent serious problems such as stroke, heart attack, diabetes, and arthritis. It can really counteract the negative effects of a typical desk job. For those looking to take their fitness and overall health to the next level, run commuting can be a great way to do so.

Furthermore, exercising before work is known to improve your ability to go to sleep at night, boost your energy levels, and improve your mood, which will doubtlessly make you a more productive and successful employee when you get to the office.

2.  … Is a More Efficient Use of Your Time

If you spend just thirty minutes at the gym each morning, and travelling to and from the gym costs only another five minutes, you will regularly spend about 40 minutes each morning on this routine. Most runners can easily travel approximately 8 to 10 miles in that time. If you are already getting daily exercise at the gym each morning, reconsider your exercise routine; that time might be better spent heading to work.

Exercising outside is also more efficient than running on a treadmill. When travelling at the same pace, you burn more calories when running outside, due to wind resistance and terrain changes. You can expect to burn between 5 to 10 percent more calories by running outside versus spending the same amount of time on a treadmill.

3.  … Reduces the Cost of Transportation

If the physical benefits of run commuting haven’t already convinced you to change your morning routine, consider this: Driving to and from work takes up around 6 to 9 percent of your total income. That percentage only rises if you keep in mind the many, many ways you can botch the process of financing a car. This hassle can be avoided entirely by changing your morning routine.

If your workplace is within a reasonable running distance from your home, you reduce this cost to practically nothing. Some minor investments include running shoes, athletic clothes, a backpack (for work clothes and shoes), and supplements. It’s easy to see that, in the long haul, run commuting is the wiser financial choice.

4.  … Strengthens Relationships

According to Psychology Today, couples who exercise together tend to “feel more satisfied with their relationships and more in love with their partner.” Sharing fitness goals, such as preparing for a marathon or losing weight, will strengthen your bond. Another factor that improves relationships is the fact that humans have big, dumb brains; we have the tendency to confuse the symptoms of exercising (shortness of breath, increased pulse, sweat) with those of romantic attraction. This can make you appear to be more attractive to your romantic partner.

On the other hand, if your workplace is too far away to reasonably run commute, you may want to consider switching jobs or moving to protect your relationship. A long commute not only prevents you from enjoying the many benefits of this form of regular exercise, it can also negatively impact your relationship. In fact, a long commute to work (45+ minutes) for either partner increases the chances that a marriage will end in divorce.

5.  … Reduces Your Impact on the Environment

One type of footprint that no one is interested in leaving behind is a high carbon footprint. Regularly driving 10 miles in a midsize car to and from the office each work day results in the release of 5.2 tons of carbon dioxide emissions each year. This accounts for about 25 percent of your total annual carbon footprint.

As “ecopreneurs” and businesses seek sustainable business practices, we as individuals must also find ways to reduce our impact on the environment. Run commuting can help you do your part. Not only does it keep you fit, it can help the planet as well.

These are a few of the many ways that run commuting can benefit your life. It is an efficient way to get the regular exercise you need, it reduces the financial and environmental cost of transportation, and it can even improve your relationships. So what are you waiting for?

Are you convinced to give run commuting a shot? Leave your thoughts in the comments section below!

Can An Elliptical Trainer Really Give You a Great Cardio Workout?

The elliptical training machine is oftentimes greatly overlooked by people who visit the gym. It’s perceived to offer very little cardio training and is seen more as leisurely exercise equipment. In fact, many individuals who go to their local gym and want to engage in vigorous exercise tend to use the exercise bike or the treadmill. However, there is mounting evidence that the elliptical can be just as intense as the exercise bike or the treadmill, if not more so.

What most people don’t know is that with the right form and the right mindset the elliptical machine can be a very intensive workout if used properly. Here are a few things that can truly turn the elliptical into an intensive, heart racing, and rewarding workout.

  1. Set a goal while using the elliptical

It may sound very simple, but it really is that simple. Like everything in life if you set out to accomplish a goal you will make achieving that goal that much easier. When you enter the gym think about how much effort you will put into your workout. Imagine it like a rating system. With 1 being just a simple workout and 5 being an extreme workout. As you step on the elliptical you will exert yourself with maximum effort. If you get on the elliptical with the mindset of exerting yourself you are half way there.

  1. Use the elliptical properly

For many individuals who use the machine, they simply think that by hopping on the machine they are burning calories and getting a good workout. However, if you’re using incorrect form, such as slouching or not using the handrails properly they will not reap the benefits of the machine. Improper form is one of the main ways that people misuse this machine. By placing your weight on the handrail you trick the machine into thinking you are burning more calories when in reality you aren’t burning nearly as much as the machine is showing you are.

  1. Stay Focused on your training

It is by no means uncommon for gyms to have big televisions. For many individuals when they go to the gym this becomes a huge distraction for them (I know this from personal experiences). This can be the case with the elliptical in your home gym as well. Instead of using the machine properly they will start to shift their focus to whatever may be on the television. It is important that when you exercise that you focus 100% on the training at hand.

  1. Switch up the routine

The body is an incredible machine in and of itself. If you continue to do the same routine over and over again the body will start to remember that routine and then stop growing stronger as a result. That is why it is important to switch up your routine every time you engage in any form of exercise.

Here are a few routines you can add to your exercise regimen:

  • Interval training – This is perhaps one of the best forms of cardio as you will really exert the amount of energy you are using. In interval training you can, for example, exert yourself on the elliptical for 30 seconds, then rest for 30 seconds, then exert yourself again for 30 seconds, then rest for 30 seconds. Now in resting, it’s not stopping but slowing down.
  • Start at a certain pace and as the minutes go by increase the pace – Let’s say for example you start at a moderate pace for the first two minutes to get the body going and the mind ready. After the two minutes, you then increase the pace until it becomes very difficult to use the elliptical. Doing this will make the workout routine much more challenging but as the saying goes, “no pain, no gain”.

These are just some examples…there are many more. However, the purpose of this was to show you that there are different routines that will better improve your workout experience. It is important that when using this machine that you have a clear goal and target. In the end, your body will be tired but the lasting effects will be worth it.

Are Fitness Trackers the Future of Health?

Fitness Trackers are not just used during tedious workouts, but also help in improving our health. Now, you don’t need a fitness coach anymore, the sophisticated fitness trackers in your wrist is your personal trainer for the moment. It plays the role of our beloved by providing reminders for taking medicines, staying hydrated or even proper rest.

These fitness trackers equip the user with stats for a healthy life. It is designed with advanced features that keeps you updated with every detail following your health. These fitness trackers have taken the shape of a smart wrist watch that gives a classy and a smart look! Fitness trackers behave like your workout companions guiding you to the gym and has changed the way people deal with fitness.

Fitness Trackers: The Next Gen Gadgets to take over Mankind

Are Fitness Trackers the Future of Health? checking watch

It is important to know about the next gen fitness trackers and how they hugely affect the lifestyle of every human being. These extraordinary handy fitness trackers deals with every human aspect including sleeping, fertility, calories intake and much more! The tiny wrist worn personal trainer helps in burning unnecessary calories by helping you to eating healthy to maintain your shape which in result reduces stress.

Technology has come a long way with wireless gadgets revolving around us. The fitness trackers wearables continuously walk, run or gym with us, giving updates with the calories burnt or indicating aqua intake and is half way through automated diagnosis and medical treatment. Let’s us understand at what extent these trackers will influence mankind in the future.

Future Expections from these Health Gadgets

We bring some extraordinary fitness trackers that will be a huge addiction in the future. Designed exclusively to serve humanity with mind blowing features that inspire to stay healthy. These inventions will deliver smart workout and interesting exercise sessions. Get these lightweight and handy trackers to burn calories with ease.

The unique fitness tracker ‘Misfit Vapor’ consists of a large, easy to read, virtual bezel and on screen animation displays the goals fulfilled by the person. The popularity of the classic looking watch with inbuilt trackers are increasing among consumers.The Under Armour’s Speedform from Gemini RE consists of tiny chip in its sole. The shoes wake up when moved and starts tracking your moves through the accelerometer.

This is not the end, the Hexoskin is a range of smart shirts that measures heart rate, cadence and movements. The wrist worn tracker can be replaced by googles that provides speed and calories burnt at the bottom of the glasses. The hydration monitoring recommends the user to drink the 6 to 8 glasses a day, the amount of water intake is shown through graphics that attract your attention. The blood sugar monitoring is just required for every diabetic patient, it helps to maintain the sugar levels in the body.

The Fitness Trackers Today!

The fitness trackers today are capable of performing all activities like calorie consumption, water intake, workout stats, quality of sleep or heartbeat. The simple to use fitness trackers tracks down all your movements and sometimes can be inaccurate. Instead of you depending on the gadget, the gadget is totally dependent on the user. As some functions completely rely on the information to be added by the user into the device. It is reliable but cannot be totally subordinated.

Role of Fitness Trackers in Healthcare

Fitness Trackers designed in India are devoid of powerful technology. Yet, these trackers are beneficial to tackle severe health issues like Heart attack or stroke instantly. Developed to measure the heart beats, fitness trackers can be a boon to decrease the death rates due to heart attacks. Suppose, your family doctor is not in town, send your symptoms as well as track diet,weight, exercise habits and related things to him and a quick diagnosis is possible without any appointment.

Conclusion

This is a good signal that enables immediate diagnosis and thus the time wasted in sitting in long queue or unavailability of appointment can be avoided. The patient will be able to get proper treatment on time. These gadgets can be useful to decrease the amount of people dying due to improper treatment. Yes! It can be said that fitness trackers will be the future with improved and advanced features.

Author Bio

Joseph Anderson is a writer at Progearguides.com. He is an avid camper and loves exploring new technology related to Fitness, sports and biking. He loves learning new things and Providing his reviews on the same.

3 Reasons Why You Should Try a Spin Class

Image source: Pexels

Spin is a high-intensity interval workout that has grown considerably in popularity in recent years. So why is riding a bike indoors suddenly so interesting? Maybe it’s because the benefits of this exercise are incredible. That, coupled with a very low risk of injury and fun environment, makes spinning a very worthwhile endeavor for those looking for a quality workout protocol. Below are 3 reasons why you should Try a Spin Class.

1. Weight Loss

A study published in 2008 in the journal Medicine and Science in Sports and Exercise found that high-intensity exercise was more effective in reducing participants’ overall belly fat when compared to low-intensity exercise. The 16 weeks study looked at women who exercised at a very high intensity for short periods of time, 3 times a week and at a lower intensity 2 times a week. They were compared to participants who engaged in a continuous low intensity workout, 5 times a week. At the end of the 16-week period, those in who engaged in the high intensity workouts lost more weight in their stomach region than those in the low intensity group. Participants burned roughly 400 calories per workout across all intensities, which is the average amount of calories burned during a 45 minute spin session. If you desire a flat stomach, Spin classes may help you get there. Find out more about how spin classes can help you shed unwanted pounds.

2. Low Impact

Since you’re riding a bike, spin classes offer those with conditions such as arthritis the opportunity to engage in exercise that won’t put undue stress on joints. Spinning is also great for those who are new to exercise in general. Contrary to what you may have been exposed to on TV or in movies, most spin classes are not several hours of nonstop punishment. Instead, they usually fall between the 45-60-minute range.

Most instructors are very accommodating and if you need to decrease your bike’s resistance or leave earlier than the allotted time, they’ll understand. Some instructors even encourage taking it easy the first few sessions as Spin is meant to build endurance and overexerting too soon can cause delayed onset muscle soreness (DOMS). The good news is that you do build tolerance and will find that it becomes less challenging with each passing class. In fact, many spinners actually learn to love the feeling!

You should always contact your doctor before starting any workout regimen and Spin is no different. Studies have shown that Indoor Cycling is a good alternative to other more rigorous exercise for those at risk for, or already have, heart disease and diabetes. Your program can be tailored to accommodate your needs. Expect your heart rate to increase considerably during your session and stay elevated for a bit after the workout. Spin is an excellent cardiovascular exercise.

A study published in the April 2016 edition of the Journal of Fitness Research found that replacing one session of moderate intensity exercise with two 30-minute sessions of high-intensity exercise resulted in improved cardiovascular and metabolic profiles as well as enhanced body composition. So basically, participants of this study ended up with healthier hearts, improved insulin sensitivity, and enhanced physiques! High-intensity exercises such as Spin is like hooking up a pair of jumper cables to your metabolism. And the best part about this is that all of these healthy benefits are gained without the need for potentially harmful medications, such as statins and over the counter fat burning stimulants.

3. Muscle Toning

A typical spin session will place continuous resistance on the lower body’s large muscles such as the calves, glutes, quadriceps and hamstrings. Some classes will incorporate free weight giving you a chance to work on your arms as well. Some sources online claim that spin classes can cause you to gain weight. What they all neglect to mention is that any possible gains actually come from gaining muscle (which weighs more than fat) in the leg region. Burning unwanted fat and gaining muscle is the name of the game when it comes to spinning.

Adding resistance while cycling is a key way to develop and tone leg muscles. Most bikes have a resistance setting. Increase the tension of the pedals by hitting the up arrow on the console. You can also simply pedal faster to achieve a higher calorie burn rate. Remember that burning the fat from the surrounding muscle is what achieves that desirable sculpted and defined look!

Conclusion

Spin is has enjoyed much publicity in recent years and as a result has exponentially risen is popularity. You won’t have to look for long to find spin classes available in your area. Tip: Each class and instructor will have its own vibe, so don’t hesitate to “try” them on until you find one that fits your style and needs! If a low impact, muscle toning, fat burning exercise sounds like something you’d like to try, you should seriously consider finding a local spin class today!

THЕ BЕЅT, PROVEN, EFFECTIVE FІTNЕЅЅ ROUTINES

Thеrе are сеrtаіn іndіvіduаlѕ whо соntіnuоuѕlу аіm to have a fаultlеѕѕ bоdу ѕhаре thаt is flеxіblе in аll асtіvіtіеѕ. On thе оthеr hаnd, to ассоmрlіѕh thіѕ aim оf having a реrfесt bоdу аnd bе physically fіt аt thе same dоеѕ not come еаѕу іf уоu do nоt сhооѕе the best fіtnеѕѕ rоutіnеѕ thаt аrе еffесtіvе fоr you. It is a requirement thаt аll routines nееd tо be wеll-аdjuѕtеd аnd balanced dереndіng оn whаt уоur оbjесtіvеѕ are. Sоmе of thеѕе kеу оbjесtіvеѕ уоu mіght want tо tаkе ассоunt оf аrе aerobics, muscular fіtnеѕѕ, ѕtrеtсhіng, core еxеrсіѕеѕ and bаlаnсе drills. Aѕ we all knеw, a wеll-rоundеd trаіnіng regime wіll optimize аnd enhance уоur total fitness.

Aеrоbісѕ іѕ a саrdіо, оthеrwіѕе known as an еndurаnсе activity, which іѕ hіghlу соnѕіdеrеd tо bе оnе of thе bеѕt fitness routines you mіght соnѕіdеr since іt is the fоundаtіоn оf every fіtnеѕѕ program. Aеrоbісѕ opens up thе lungs bу brеаthіng and аllоwіng thе іntеnѕіfісаtіоn of оxуgеn into the blood. The mоrе aerobic fitness rоutіnеѕ уоu are еngаgе with, thе mоrе еffісіеnt уоur bоdу wіll bе. Frоm thіѕ moment, thе hеаrt wіll bе competent еnоugh in рumріng blооd frоm thеіr rеѕресtіvе рlасеѕ аnd the соmfоrt аnd еаѕе оf thе реrѕоn to саrrу оut tаѕkѕ ѕuсh аѕ running аnd оthеr сhаllеngеѕ wіll nоw be ѕіmрlе аnd well-off. Aerobics will tаkе ассоunt оf аnу асtіvіtу lіkе walking, biking, jоggіng, swimming, dancing, etc. To ѕtау рhуѕісаllу fit, it іѕ vеrу important tо соnduсt a mоdеrаtе 30-mіnutе aerobic асtіvіtу lіkе wаlkіng and a rіgоrоuѕ 15-mіnutе аеrоbіс activity like runnіng.

Hаvіng the best fіtnеѕѕ rоutіnеѕ in building your ѕtrеngth is аlѕо аn essential part оf уоur fіtnеѕѕ program. It aims оn ѕtrеngthеnіng a ѕресіfіс muѕсlе group in уоur bоdу. It is bеѕt done at lеаѕt twice a wееk tо соmрlеtеlу ѕuрроrt уоu on уоur muѕсulаr fitness аnd ѕtrеngth activities. In аddіtіоn tо that, іt wіll аlѕо hеlр in building muѕсlе mаѕѕ through wеіght loss program. Thіѕ wіll be асhіеvеd bу uѕіng resistance аnd frее wеіght machines аt the nеаrеѕt fіtnеѕѕ сеntеrѕ іn уоur location. At home, оnе doesn’t nееd tо buy expensive machinery bесаuѕе сеrtаіn wеіghtѕ саn be made by uѕіng рlаѕtіс fіllеd wіth sand, сеmеnt, or water. Other іnеxреnѕіvе орtіоnѕ will іnсludе rеѕіѕtаnсе bаndѕ. Use оf оnе’ѕ bоdу weight іѕ еԛuаllу еffесtіvе bу doing рuѕh-uрѕ abdominal сrunсhеѕ аnd leg ѕԛuаtѕ.

Thе best fіtnеѕѕ rоutіnеѕ thаt must bе a part оf уоur fitness plan are thоѕе thаt protect thе bасk аnd the parts оf the body whісh are rеѕроnѕіblе fоr the uрреr and lower movements. Thеѕе are very important tо contemplate. Thеѕе can bе achieved by dоіng exercises thаt ѕtrеtсhеѕ nоt only thе аbdоmіnаl аnd pelvic muѕсlеѕ but tаkіng іntо consideration thе lоwеr bасk muѕсlеѕ аѕ wеll. Thеѕе аrе оftеntіmеѕ referred аѕ thе core muscle groups.

Rеmеmbеr thаt thе main exercises оr соrе еxеrсіѕеѕ tо bе рrесіѕе will hеlр you trаіn thе muѕсlеѕ іn rеvіtаlіzіng уоur ѕріnе that wіll еvеntuаllу ѕuрроrt уоu to use the lоwеr and uрреr bоdу muѕсlеѕ effectively. Build уоur muѕсlеѕ nоw!

Fіtnеѕѕ Yоu Need іѕ a blog fоr everyone who ѕhоwѕ interest nоt оnlу іn lеаrnіng fitness but also fоr thоѕе whо wаntѕ tо stay active and healthy. The blоg соntеntѕ wіll hеlр уоu by learning some tірѕ аnd techniques. If уоu аrе іntеrеѕtеd tо lеаrn some effective workout rоutіnеѕ, this will bе a gооd rеѕоurсе fоr уоu.

Bonus Leg Workouts & Tips For Women

In this article we assume that you are following a leg workout plan. STill there are some bonus exercises to relax your body. You must perform a leg cardio workout three or four times for 15 to 20 minutes in a day. This relaxing workout can be done either before or after your regular leg workout session. There are a couple of exercises that involve some gym equipment as well.

Cycling

Let your body warm up for 7 to 10 minutes then do extensive 15 minutes cycling and then 15 minutes of moderate cycling. Now relax for 5 minutes. You can do this exercise at your gym as well in case you are an advanced athlete.

Brisk Walking

Walking can help in lose weight still you should keep your heart rate up and at ease. Take an easy walk after the workout session for 3-4 minutes and then turn it into a brisk walk during the session. Now relax your body for 3 minutes with an easy walk.

Run/Walk

Take an easy walk for 3-4 minutes and as soon you feel warmed up start moving briskly for 2 minutes. Then again run for a minute. Repeat this activity alternately during your leg workout session.

Warming Up

Keep your body warming up with easy resistance of 3-4 minutes. Then shift the resistance level from easy to hard. The resistance will make you feel like you are moving up a hill. Make this practise of 2 minutes of regular intervals, then relax for 40 seconds with moderate resistance. Now repeat this until you complete the workout. Perform some relaxing movements for around 3-4 minutes.

Here are some important tips to follow during a leg workouts for women:

  • While performing the extensive leg workout program and you plan to hold weights then the weights should be challenging. But take the precautions if you find out that your form has started suffering or dipping. So make yourself strong enough to avoid any injury.
  • The more muscles you engage in an exercise the more results you will get. It is necessary to focus on the major muscles but involving the other muscles gives more power and energy while performing a workout.
  • Start with lifting lighter weights and upgrade gradually in order to achieve the impact of the workout effectively.
  • Keep a constant check on your physical changes in the body with the help of a physical trainer or doctor.
  • Before you start a new exercise or plan to lift a new kind of weight, you must get the help of a physical trainer.
  • A good diet is the source of success of any workout. To achieve long term results consulting a dietician is important at every transformation of the body.

Some of the exercises will give instant results while some may yield after consistency and with time. So you have to be patient with your routine. There will be times when your body may start struggling or feeling pain in some muscles, then you must stop immediately and consult a doctor.

Lastly, take a break over the weekend and enjoy your life as well.

How to prepare for your first 10K run

So you’ve decided to run a 10K? Many people choose the 10K as their first long distance run as it’s possible to train for the event over the course of a few months and can be a natural stepping stone to longer races. Alternatively, you might just be interested in challenging yourself to do something that you have never attempted before. Either way, here are some great tips for how to prepare for your first 10K run.

Commit to training early

Even if you’re in good shape you shouldn’t take running lightly. Too many first time runners think that it will be fine to go jogging for a couple of weeks before the event and just rely on their natural fitness on the day. The truth is that your body takes time to get used to a new form of exercise, and you’ll be working out muscles that might not usually get a lot of activity.

So set yourself up with a plan to start your training for the run several months before. Then if you get any setbacks with injuries or missed weeks you can catch up and be in good running shape for the event.

10K run runners on nice day

Get the right gear

You might think that it’s fine to just pull on your sports trainers for your 10K run. The truth is that you need to invest a good pair of proper running shoes. Specialist shoes are the best way to avoid blisters and other issues with your feet during the run. It can also be a smart idea to buy some proper running clothes as well. Companies like Sports Fitness stock a great range of lightweight tops and shorts for optimal comfort while you are running.

Enlist a friend

If this is your time running in an event it can be a great idea to bring someone along. If you’ve got a friend who is a regular runner, they could be perfect, but a beginner is just as good. Having an extra person to motivate you for training sessions can really make a lot of difference. And you’re also much less likely to back out of doing the run if you know that someone else is depending on you to run with them.

If you don’t know anyone who is interested in doing a 10K you could look for running or jogging groups in your local area. These can be just as effective as a way to push on with your training.

Don’t expect too much too soon

Some first-time runners go into their 10K with expectations that are simply too high. If you’ve never tried to run flat out for an hour or more, you won’t know how to pace yourself properly. 10K might not sound like a long distance but you might find that it’s actually far more exhausting than you imagined. Don’t be downhearted – running takes a lot of getting used, especially over longer distances. Your first 10K is just the start of your journey.

Find your soundtrack

Many people like to run to music. The tunes that you choose are completely down to you, but it’s definitely recommended that you should try a few different styles to see what works best with your running pace. Very fast music can encourage you to run faster but this can also be a way to burn yourself out early in the run. Experiment with different artists and genres to find out what might suit you, it may be the case that it’s not the sort of stuff you would usually listen to.

10K run stretching while on bridge

Run at your pace and no-one else’s

This point resonates with a couple of issues that we have already raised. You need to find a comfortable running pace that allows you to complete the race in a good time and doesn’t leave you on the verge of collapsing after 20 minutes. It should be stressed that a good running pace is different for everyone, so even if you and your friend both started training at the same time, you shouldn’t feel that you need to stay at their pace.

This is especially important on the big day; don’t get caught up watching other runners zooming ahead of you and feeling that you need to match them. Your first 10K is not a race and the only person you should be competing with is yourself.

Eat right

Nutrition is important so if you want to get the most out of your run, you need to incorporate a healthy eating regime. Almost anyone could stand to eat better than they do, so why not challenge yourself in the months leading up to the run? Set a strict diet based around lean protein, vegetables and fruit. Also, when you’re coming close to the day of the event you should plan what you’re going to eat carefully to ensure you’ve got plenty of energy and feel great for the whole 10K.

This article was written by Dakota Murphey.

Significant Benefits Of Physical Therapy

Photo by Roger Mommaerts / CCO BY

Today, physical pains and injuries have become common due to the hectic schedules. People don’t find time to look after their health and become careless towards their injuries as well. You get injured and then take it lightly as you feel that it will get healed eventually. But, most of the times, the injury leaves its pain for a longer period, and then you realize that you cannot bear it.

Moreover, many times, it may also happen that you get internal physical injury due to several reasons like busy schedules, workouts, or just like that. These injuries seem small, but they leave their pain in the muscles of the body. These cases of injuries are seen mostly in youths.

Now, talking about old people, they get a pain in their different body organs due to their aging, deficiencies of various nutrients, health conditions and lots of other reasons. In this case, they need to see a doctor, an orthopedic doctor to treat their pain.

In all the cases, we mentioned above, the best solution to them is the physical therapy. Yes, you read it right. The physical therapies are very helpful to treat your any sort of body pain. The doctors also recommend going for these treatments before suggesting for any sort of surgeries. It is because if your pain gets healed with some simple exercises guided by the expert therapists, you do not need to incur those heavy health care costs.

There are various benefits of physical therapy. I sat down with MMA & Sports Rehab’s physical therapist in Arlington, to discuss about the benefits of physical therapy. So, we will have a look at these benefits as below.

  • Reduces Or Removes The Pain

Physical therapy is the best source of dealing with muscular pains. These pains may have aroused either due to internal injuries or aging. So, when you do any sort of treatment, as guided by the expert therapists, it affects your muscles and makes them stronger. This way your muscular pain gets reduced and eventually it also gets eliminated. Therefore, in most of the cases of injuries or surgeries, the doctors recommend going for the therapy before as well after the surgeries.

  • No Need For Surgery

Sometimes, the injuries are severe and they need to be treated by the surgery. But, in most of the cases, the doctors recommend going for a physical therapy treatment before going for the surgery. In many fortunate cases, these treatment programs work wonders on the patient’s injury and they do not have to go for a surgery. Thus, they get saved from incurring a heavy health care cost.

  • Improves The Mobility

The therapy treatments are designed, specifically to address your physical needs. When you suffer from the pain, naturally, your mobility gets restricted to a great extent. With these treatment programs, your mobility improves and you can easily move eventually. When any sort of body pain occurs in any part of the body, that organ’s mobility reduces. But, with the treatment, your organ muscles get strengthened and so, it improves their movement.

  • Helps Recover From a Stroke

When you have suffered a stroke, naturally your movement and functionality are going to get affected to an extent. But, with the help of a therapy programm, you can easily recover from the side effects of the stroke. The therapists work on those organs and give you exercises to strengthen their muscles. As a result, the mobility of those organs, improves and you can recover from the side effects of the stroke efficiently.

  • Helps Recover From And Prevents Any Sports Injury

The sports persons are commonly prone to getting injuries. So, whenever you get any sort of sports injury, the doctors recommend going for the PT treatment. Most of the sports people always try to deal with their injuries with this treatment rather than going for any surgeries. Only in an exceptional case, they have to go for a surgery. But, then, in that case, too, they have to do their PT to recover from the surgery. So, these treatments are mandatory to treat your injury pain.

Moreover, the therapists of the sports people also take care that they should not get any injury in future. Therefore, the PT not only treats the sports injuries, but it also prevents them from incurring in the future.

  • Improves Your Balance & Prevents Falls

One of the important characteristics of PT is that it not only heals and reduces your pain, but it also improves your balance along with your mobility. Now, when it improves your mobility, it also helps you prevent from the frequent falls that you might be facing due to pain. The therapists are so experienced and qualified that they give you such exercises that will help you and train you to make your body balance. They provide you with such treatment programs, wherein they create the real life circumstances and train you to balance yourself, thereby preventing the falls.

  • Helps Managing Diabetes And Vascular Conditions

If you are suffering from diabetes, exercise can effectively help you control your blood sugar. Therefore, the expert therapists develop an individual plan for you that will help you deal with controlling your sugar effectively and efficiently.

  • Helps In Managing Aging Issues

With the increasing age, you may develop arthritis, osteoporosis and other health conditions. It helps you remain fit, healthy, thereby improving your mobility. The therapists guide you to do the exercises that are helpful in managing your health conditions.

  • Helps Managing Heart And Lung Diseases

Patients with heart and lung problems are specifically recommended to do certain exercises which will help them keep their heart and lung function effectively. When you do your exercises, the blood flow increases, which is very good for your heart and thus, the risk of heart attacks is reduced.

Apart from the benefits we mentioned above, there are lots of other benefits as well. Moreover, it also helps children to deal with their injuries. Therefore, a physical therapy offers you several but significant health benefits.

Why You Should Think About Joining Soulcycle

This generation of millennial has been blessed with so many technologies, but unfortunately, they also have to go through many complications which the older generations haven’t faced in their time. Obesity is one such problem that has plagued the young people of this generation. And we millennial are trying our best to find alternatives that will help reduce the amount of fat in our bodies. Due to our busy lifestyle, we often join fitness clubs and gyms but do not have the time to complete our fitness goals.

If you have been thinking about joining another gym but know that you may not be able to commit to it, then you may want to change your approach towards fitness. There are newer options to try for you that make fitness regimes more personal yet challenging. Soulcycle has come up with that same purpose, where a group of people will be in a room full of stationary cycles and exercise under the supervision of one singular trailer. The trainer will treat all the participants equally and all of them will be required to adhere to the trainer’s instructions once they have built up enough stamina. Even though there are multiple celebrities trying on this trend, but this shouldn’t be the reason for you to switch to this routine. Here is why you should consider joining a Soulcycle club if you are into trying out a new fitness regime:

Pushing Beyond Boundaries:

When you are working with a personal trainer, you will be treated according to your own willpower and stamina. The same case applies for Soulcycle participants. Yet as the days progress, the Soulcycle trainers push users to the maximum in order for them to gain the maximum advantage of the exercise routine. The dials on the cycles are twisted to make the pedaling harder or lighter which in turns make the exercise more vigorous or easy. Furthermore, the participants are made to hold lightweight dumbbells and are made to exercise through it while pedaling. Your goal may be to get bigger or firmer butt or a smaller waist, however, the exercise is designed to work on all parts of your body. This way you exercise your whole body and get your desired result.

More Socializing:

When you go to the gym you are less likely to talk to a lot of people. You would barely make contact with people other than your gym partner or your trainer. This process does not work in Soulcycle as the group of people entering the workout area will be there by your side all through the fitness process. The cycles in Soulcycle are placed so that the users are very close beside each other. Even though you may not be able to talk much during the exercise, but going through a similar experience will let you be more inclined to these people and start a conversation before or after a session.

Therapy Sessions:

Due to the amount of people involved in this routine, the loud music playing in the background and your fitness trainer shouting motivations at you, the exercise becomes very therapeutic. With so much going on and you being pumped with energy, you feel better about yourself and are more motivated to work.

Better Routine:

When you need to wake up every morning before the sun even rises, you are bound to be tired for the first few days. However, the Soulcycle classes conducted at this early hour makes the person more time conscious, while not occupying any time slots in which you may be at work or having a night out. Once you are done with the exercise early in the morning, you will feel better and more alert during the rest of the day, provided that you have had proper sleep the night before. Once you get used to the early morning you will have plenty of time to exercise and get along with the rest of your day as before.

The exercise is admittedly more expensive than any traditional gym or fitness center. However, it can also save you time and help you reach your fitness goals a lot quicker than other fitness regimes. The Soulcycle is really something that is unique which will undoubtedly produce great results for people of all ages, sizes and fitness goals.