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Benefits of Cycling

It strengthens the Muscles – This activity involves the calf and thigh muscles which help in strengthening them. The core muscles are also benefited over here. It helps in toning the abs while also toughening up the arms.

Improves the cardiovascular system – The sport boosts the heart rate while giving a good cardio workout. People who are prone to cardiovascular diseases like stroke, high blood pressure, and heart attack can be highly benefited by the respective sport. It stimulates and improves the heart, lungs, and blood circulation while reducing the risk of the above-mentioned problems. It helps in strengthening the heart muscles while reducing the blood fat levels. A Danish study conducted over 14 years ago with 30,000 people aged 20 to 93 years found that regular cycling protected them from heart diseases.

Helps to control diabetes – Diabetes is one of the common reasons for heart attacks, kidney failures, and many other disorders. Pedaling helps in controlling diabetes as it converts the glucose in the body to useful energy. A research in Finland proved

Run a Basketball Practice

The beginning of practice basketball should start with stretching and warming up the muscles. Some coaches have this as a part of the practice right at the beginning, others make it clear to the players this is part of their job and they should warm up before practice and be ready to go right when the first whistle starts. I believe the ladder is more appropriate for older age groups. When it comes to youth practices I think it should be made part of the practice to ensure players are warming up correctly. This warm up could last about 15 minutes and include stretching and running. This will get the heart rate up and hopefully the players can begin to break a sweat. From here, a nice transition into ball handling usually goes well.

Ball handling drills can include one ball or two. Two-ball drill examples would be dribbling two balls at once while standing still and then dribbling two balls while walking/running up and down the court. For any ball handling drills it is important for you as a

Make Your Runs Easier

1. Shoes

Do you feel pain on your feet mid-run? Or does your feet feel hot and get tired easily? Most likely, the problem is with your shoes. Running becomes harder when your feet either gives up on you or is being subjected to a lot of stress. Worn-out, as well as incorrect shoes, can definitely do that. Let your feet be as comfortable and safe as possible. For example, wear shoes based on your gait. Choose shoes which are made of breathable materials. If you want to try something different, pick up a pair of Diadora running shoes. The Italian brand is known for quality and technology. Lotto, another Italian brand, is also a good option.

2. Rest

Like any hobby or sport, too much can burn you out. If you feel that runs are becoming harder, especially after pushing yourself even more, then it’s time to rest a while. Rest will not just heal your tired muscles but refresh you, so you’ll be energized for your next run.

3. Find Your Training Time

Sometimes,

Getting Started With Archery Bow

When you first start you will need to make the decision on which of the many archery bows you would like to shoot. There are compounds, recurves, takedown bows, longbows, etc. out there so it is best that you do a bit of research on them before you commit buying your bow of choice. They all have their own unique set of attributes that are made to fit archers of all varieties. Once you figure out what type of shooting you want to do, then you need to figure out how much you are willing to spend. This will help you narrow down your focus and hone in on a decision.

You now need to get yourself something to shoot. The most popular arrows that you will find out there are wood, aluminum and carbon. I have personally transitioned from using the wood arrows in my childhood, to aluminum in my teens, and now the only thing that I use is carbon. Everything matters when you are shooting your archery bow, so you need to make sure that the arrows are consistent. Carbon are extremely consistent, but they will be the most expensive. Aluminum is a good

Easy Muay Thai Workouts

Warm Up Exercises Before Training:

Just similar to any type of workout, lack of proper warm up and stretching exercises put bad impacts on body which may experience during or after workout. It will be best to perform short running or skipping rope or even simple jumping jacks. Keep warming up your body for up to 10 to 15 minutes.

Shadow Boxing:

After you completely warm up your body, then it’s time to stand in front of a large mirror and try shadow boxing. Shadow boxing is such a skill that everyone must try out to improve his or her Muay Thai techniques. This will improve your timing, footwork, techniques and other combinations. Practicing in front of a large mirror will help you imagining your opponent standing in front of you. In this way, you can better observe your punches and kicks. While practicing in front of a mirror, you can clear notice snapping your punches back or even analyze if your opposite arm is protecting up your chin.

Bag Work:

Punching a heavy bag is a significant thing while practicing at home. Bag work is extremely important if you need to see

Keep E-Bike Safe

Helmet

It’s a good idea to secure your helmet as well. For ease, you should just secure it to your bike. If your bike has a detachable, you may want to take it with you. As a matter of fact, some detachable can be removed from the bike more easily.

Garage

When your bike is at home, you may want to put it in your garage, under a tarp or shed. Usually, thieves scoop up the neighborhood when they get into a building or house. Therefore, you may not want to let them spot your bike.

Serial number

You may want to note down the serial number of your bike. If your bike gets stolen, the serial number will be asked for by the police so that they can locate your bike for you. Usually, the serial number can be found on the bottom of the bracket number. It’s also a good idea to hide your contact information underside of a piece of paper pasted somewhere on the bike, such as the seat tube or the handlebars.

Smartphone tracking

This developing technology is part of some e-bikes, and you can add

Make a Crossbow

If you hope to build something you can knock down a few targets with in the back yard, or get that opossum to play dead for real, you might be able to put something together. Here are some simple tips.

The key ingredients you will need for a homemade crossbow are going to be a quality stock, jig cut from quality wood. Fashion it to your liking, with or without a grip. Stain it with a good stain and sealer combination product, and allow it to dry for 48 hours.

Next, design a simple trigger mechanism out of steel stock, though at a pinch, a 16 lb nail might serve you admirably. Drill out the stock, bottom to top and run the trigger up through the stock. If possible, use your ingenuity to determine how to lock the trigger once the string has been drawn.

Now, find a durable piece of flexible aluminum. Search your garage or the local home improvement store for stock that will work for the recurve limb. Cut it to length, and sand down the edges to make it smooth. Drill two holes in the center, and secure the limb to

Basics of Bicycle Gears

Left hand for front gears. The controls of your front gears are located on the left handlebars. The left hand controls the derailleur which is a metal loop that shifts the chain from side to side to catch a front gear. Get to know which mechanism your bike uses in shifting gears. These may either be a grip shifter that works by turning the wrist, small levers above or below the handlebars that are shifted using the thumb, or large levers that are found next to the handbrakes and are worked with the finger tips.

Right hand for rear gears. It pays to remember Right for Rear. The mechanism for the rear gears is almost always the same as that with the front gears. However, the rear gears have their own derailleur.

Now that you know where your gears are and which ones control or shift them, you might want to remember these basics:

ยท Gear Down. Shifting to lower gear makes you pedal easier and quicker but doesn’t give that push further and does not get you far. Shifting down can be done either by shifting to a smaller gear in front or by

Reasons to Learn Archery

Teaches self discipline and focus

We can all agree that archery is one sport that instills focus and self discipline. All you have to do is adjust and learn fast. In archery, taking things step by step is very important. You can’t skip a step and be 100% effective. You have no choice but to be self disciplined and focused. Archery teaches that slowing down thought process to focus makes you even more successful.

Helps to improve your balance and coordination

Archery helps improve your balance as well as your coordination. This is quite simple, considering the fact that archery is focusing on a target and executing a shot. That’s all it takes to improve your balance and coordination. When you draw a bow, you are strengthening your core muscles. This in turn helps improve your hand to eye coordination and helps you hit your target more accurately.

Helps your physical health

The most obvious reason to learn is your physical health. Archery is a mostly outdoor sport. Archers tend to absorb vitamin D naturally from sunlight. Vitamin D is highly needed for bone health and growth. Archery also helps build your core,

Run a Faster 5K

1. Interval Runs:

Interval runs are used to up the runner’s anaerobic threshold levels, endurance levels and build muscle strength.

One minute intervals:

Start off with a pre-warm up by walking two to three minutes, warm up with a ten minute run at an easy effort. Follow with one minute of hard running, and one minute of recovery – repeat 8 sets of the same. Relax by running with an easy effort for five minutes followed by a three-minute walk.

Two-minute intervals:

Start off with a pre-warm up by walking two to three minutes, warm up with a ten minute run at an easy effort. Follow with two minutes of hard but with controlled effort running, and one minute of walking and one minute of jogging for recovery – repeat 6 sets of the same. Cool by running with an easy effort for five minutes followed by a three-minute walk.

1-2-3 Intervals:

Start off with a pre-warm up by walking two to three minutes, warm up with a ten minute run at an easy effort. Then repeat the following steps three times –

One minute of hard running but with

Choose A Boxing Gym For Kids

1. Find out the average age of the participants. A third grader may not fare well in a class where most of the other students are in sixth grade. See if there are separate classes for younger kids, pre-teens, and teenagers.

2. Know the boxing coach’s credentials. How long have they been working with kids? What is their approach with dealing with students who may be shy? What is their training style? Does the coach know first aid and CPR?

3. Examine the equipment. Ask how old the bags, weights, etc. are and when the last time they were replaced or updated. If the gym provides boxing gloves and headgear, inquire how often they are cleaned.

4. Check if the gym’s hours of operation will work with you and your child’s schedule.

5. Learn if sparring and competing are optional or required. Boxing involves hitting and being hit. If children decide after one sparring session that they would rather just do the workout only, how does the coach handle this? If a child is upset after losing a match, what will the coach say to them? What measures will the coach take to make

All about Shooters Shoot

The first thing you are going to want to do in order to become a better shooter is to keep your eyes up and to look at your target. The earlier you look at your target, the easier it is for you to mentally calculate the distance of how far you are leading to a better shooting percentage. Keeping your eyes on your target earlier also gives you more time to gather your feet and have a strong and tight base for a more accurate shot. You want to land in front when shooting. What I mean by this is after you shoot, where you land should be in front of where you jumped. This leads to you putting your momentum forward with your shot instead of fading away against your shot. The next thing I want to talk about is being set before you even have a chance to take off and shoot, having that base results in a quicker shot and an advantage is gained over your defender.

Another big tip is all about your follow-through. Every coach drills into their players’ head to always hold their follow through. Thinking about the end result, the

Proper Running Shoes

Increase running efficiency

Scientific research has shown that a person running with a proper pair of running shoes uses a lot less effort and energy compared to those that run barefoot. A major reason for this is the extra cushioning in the shoes. For the barefoot runner, it is necessary to expend more energy and use the leg muscles more because of the missing cushioning.

Protection

A well made pair of shoes includes extra protection to avoid issues of discomfort or pain while the feet are under more stress. A midsole section helps to give protection against hard surfaces or objects that are run over. The softer the midsole the greater protection and cushioning it can provide. But, the soft midsole is not the most durable and means it is necessary to replace the running shoes more often.

Controls overpronation

Overpronation relates to rolling the foot too far inwards while running, which also flattens the arch of the foot. It helps to avoid this foot position because it can jar the knee and tilts the leg inward. The risk of running in this fashion can lead to foot problems like bunions, plantar fasciitis

Appropriate Hunting Bows

A hunter should first consider whether he or she can shoot the bow accurately. It may be possible for a single bow to fit all the requirements the hunter desires. However, more often than not, the selection process must involve making some concessions. When dealing with the issues of draw weight, draw length and bow mass, no compromises should be made. There is a wide range of choices in the total weight- or mass- of a hunting bow. One should bear in mind that the total weight increases as someone adds a quiver of arrows. Should the bow turn out to be too heavy, the archer will not be able to hold it comfortably enough to fire a shot correctly. On the other hand, it will be difficult to hold a hunting bow that is too light when aiming at the target. An effective way of correcting this is the additional of a stabilizer in order to achieve the right weight.

Another tip involves taking a close look at the draw weight. Most hunters try to use a bow having too much draw weight in order to get a faster arrow speed. When the correct amount of

Tricks Improve Swimming

Break Bad Habits

Habits good or bad make up who we are. How we react to things, what we focus our energy on, what we eat, how we train and so on are pointers to our habits. However, with a commitment to daily actions, bad habits can be transformed into new better ones. There are 4 steps you can take to smash your bad habits:

  • Identify: search within yourself to determine what harmful habits you indulge in that is affecting your performance and when it normally happens. For example, do you give up on difficult sets when you fall behind your teammates or do you eat junk food lunches when you are at school?
  • What’s the payoff?: what do you stand to gain from the bad habits that you hold on so tight to them. In the first example, the payoff is the pride that a full effort wasn’t worth placing behind teammates, so you would rather not put in much effort and place second than to exert all energy and fall behind after all. The second scenario’s payoff is convenience; the 5 minutes before school it will take you to prepare a healthy lunch.
  • What’s the trade-off?:

Become Professional Basketball Player

  • Get your current priorities in order. Committing yourself to do what it takes to become a professional is no small order. One of the greatest sacrifices you’ll need to make is one of time and how you decide to use it. And the more obligations in your life, the trickier it gets. If you’re in school, you need to work your basketball schedule around classes, homework and studying, not the other way around. You don’t want your grades to slip. You might have work, a family or both. There’s a number of things that can factor in dividing your time. The biggest thing is making sure you understand what’s most important and moving forward from there. Students fail, marriages fail and plans to go pro fail when players allow basketball to overshadow the more important responsibilities. Don’t let that be you. Prioritize your life and work basketball into it.

  • Work your butt off. This seems like a no-brainer, right? It’s almost as if telling you to work on your game doesn’t need to be discussed. But you’d be surprised by how many people say they want to be in the pros, yet their

Maintain Bows And Arrows

Whether someone has just began shooting or has been doing it for decades, he or she will want to take excellent care of his or her equipment. This involves making a habit of checking one’s arrows and bows before commencing shooting. Notably, one should check the limbs for cracks and nicks, and also that the bow has been strung correctly. The bow’s metal parts should be checked for corrosion or rust for those who shoot in rainy or humid places.

Some makers of bows advice that a light synthetic wax should be applied to a bowstring after every few months. In addition, the shooter should check the string for signs of broken or loose strands of fraying. For those who use compound bows, they should carry out routine checks on their cables and bow strings. This can be done by running fingers over the surface of a bow’s limbs while looking carefully for twisted limbs or bulges and cracks in the limb surface. Cracks are also likely to develop in some risers, although very rarely.

A bow that requires some repair or whose parts need to be replaced can break if the owner continues to use

Increase Vertical Jump With Plyometric Exercises

Plyometric training is beneficial to any athlete that wants to be more athletic and/or explosive.

If you’re willing to commit to doing plyometrics on a consistent basis, you can literally transform yourself from an average Joe to an athletic freak.

Plyometric workouts can work for anyone. It doesn’t matter whether you’re the guy who can’t jump to save his life or the guy who has natural God-given athleticism; you will benefit from plyometric exercises.

At one point and time, people thought that athleticism was either something you were born with or you didn’t have. Fortunately, that is not true. Athleticism can be developed. You can increase your vertical jump and become a great athlete as long as you’re willing to do the necessary exercises consistently and persistently.

Some of the most effective plyometric exercises are, squat jumps, tuck jumps, depth jumps, and one-legged maximum height jumps.

There are many plyometric exercises to choose from but you only need to focus on using a few and then you can add others once your body gets used to the same exercises.

If you’re serious about increasing your vertical jump, you should know by now

Items of Running Gear

Headphone

Headphones are a popular accessory for runners and make it possible to continue to listen to favorite tunes while on-the-move. For extra safety and comfort, there are special wireless headphones that make it possible to hear environmental noises or hazards, such as traffic, while out on a morning run. But, for those that plan to exercise on a treadmill or trail run, there is the option to go with the sealed headphones that block out distractions.

Fitness tracker

For those runners that like wearable tech, the fitness tracker or heart rate monitor is a great solution to monitor the running and training. Most come with an easy to read display that can include features like calories burned, pace, distance, elevation and heart rate. In order for features like pace and elevation to give accurate readings, it is necessary for the device to include GPS technology. Other features include adjustable straps to easily fit any wearer and the ability to withstand the effects of rain and sweat.

Waist bag

A centrally placed waist bag gives complete comfort to run with keys, phone, ID or other essentials. Most are large enough to easily accept

Marathon Running

Five short years ago, I had not begun a vegan diet, nor had I run more than an occasional 1-2 miles on the running machine (staring at the wall at the fitness club, it felt like a death sentence). Growing up, I had been a miserable athlete, skipping all PE classes from 9th grade onward to avoid humiliation.

Just as a plant-based diet often begins with small steps, such as avoiding meat one meal a day (or one day a week) or eliminating a single kind of meat from your diet, until you’ve actually begun running, it’s totally natural for you to believe you’re not capable of getting in shape to run a marathon.

Only after you have run around the block or survived 5 minutes on the dreaded running machine do you start to recognize your true potential. After settling into a training routine, you get a few 5- and 10ks under your belt, and start to realize that a half-marathon is within your grasp.

I don’t mean to understate the preparation and commitment you need to run a marathon. But while you shouldn’t expect to get there overnight, it’s not as difficult as