Exercising Properly To Avoid Injury (exercise tips)

There are two main types of exercise that you can do – aerobic and anaerobic. The first one, aerobic, means with oxygen. Aerobic type exercise has an important distinction, it burns fat as the main fuel.

Anaerobic on the other hand, burns sugar as the main source of fuel. Despite common myths, exercise doesn’t have to be drastic in any way to provide massive benefits. Even if you choose light exercise, you will still burn fat.

exercise

Light exercise will clear out lactic acid, which is a waste of the body, and stimulate your cells to
regenerate. To be sure that you are burning fat rather than sugar, it’s very important to make sure
that you are doing several things as you exercise.

The most important thing you can do as you exercise is breathe deep. You should always breathe in deep into your stomach through your nose, hold it for a few seconds and then exhale hard through your mouth.

Second, you should make sure that you exercise at a comfortable level. You should exercise at a level of 7 out of 10, and still be able to carry on a normal conversation while you exercise. You should do this for 45 minutes or so each day, then you’ll begin to notice just how much your energy
will explode.

Even if you don’t think you have the time to exercise, rest assured that there is always time. If you have to, use the time that you would normally spend sleeping. With exercising, you’ll actually need less sleep than before.

You can also use the time of your lunch break to exercise as well. The increase in productivity will have you more on the ball, and you can save your time through the dramatic increase in your
overall productivity.

Cellularise, or rebounding, is one of the best forms of aerobic exercise there is. If you have access to a rebounder, you shouldn’t hesitate to use it. Use any break you have at work to engage in some type of movement and deep breathing.

Any type of exercise you do will strongly benefit your heart. It will make it a stronger and larger organ. Deep breathing will help your lungs become stronger and larger as well. There is research now that links exercise to helping benefit and almost prevent each and every type of disease or ailment.

Movement of the joints will promote proper blood flow and create energy, as sitting down all day
will rob your body of much needed energy. If you sit down all day, it’s very important that you promote blood flow, circulation, energy, brain flow, and the strength of your heart. With just a little bit of your time devoted to exercise, you’ll find yourself healthier than you have ever been in the past.

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Nine Facts About Fiber

If you’ve been looking for a way towards a high octane diet, you’ll find fiber to be exactly what you need. Even though research has shown fiber to be powerful, many people aren’t taking this nutrient
seriously.

To help you fuel your health with fiber, here are 10 facts to help.

fiber

  1. Fiber fights diseases. A diet high in fiber can help to prevent colon cancer and heart disease. High
    fiber helps the body to eliminate cholesterol by binding it in the digestive tract. For thousands of
    years, fiber has been used to stop constipation.

  2. Fiber can actually help with overeating. All high fiber foods will take longer to chew and digest,
    making you feel satisfied longer

  3. Most popular foods don’t have enough fiber. If you like the more popular foods, you probably need
    to increase your intake of fiber.

  4. Grains offer the most fiber. Dietary fiber is actually plant matter that we cannot digest. The best
    sources are whole grains and concentrated grain products.

  5. Kids need fiber as well. Children that are older than 2 years of age should consume a daily intake of fiber. Kids are most receptive to fiber found in fruits, vegetables, and even fortified breakfast
    cereals.

  6. More fiber needs more water. In order to keep fiber moving through your digestive tract, you’ll
    need to consume a lot of water. With your diet of fiber, you’ll need eight or more glasses of water
    every day.

  7. Fiber cannot be cooked out. When you cook your fruits and vegetables, don’t worry about cooking
    the fiber out, as it stays. The fiber found in fruits and vegetables aren’t just in the skin or
    in the peel.

  8. You can get enough fiber. If you eat more than 50 grams of fiber in a day, you can get diarrhea
    and bloating, which can interfere with your body’s absorption of other key minerals.

  9. Getting the right amount of fiber in your diet doesn’t have to be hard. Even though you may think
    so, getting the amount of fiber you need isn’t very hard to do. All you have to do is eat the right
    foods and you’ll be well on your way to a fiber rich lifestyle.

As one of the key ingredients to healthy eating, fiber is something you don’t want to skip. Fiber can
serve many different purposes, which were covered above. If you aren’t getting enough fiber in your
diet – you should do something about now instead of waiting until it is too late.

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Agility Training for the Football Player

Agility training has become an integral part of football training at both the high school and college levels. In order for players to play at championship levels they must have power, speed and agility. It isn’t enough to just be strong and not sufficient to be very fast. Players must also have the ability to turn instantly, stay on their feet and out-maneuver the opposing team.

There is a science to the approach of teaching players agility. It isn’t enough to build endurance through long runs or speed through interval training or speed work. These all develops specific muscle groups, but by developing agility the player also hones his neuromuscular system and engages more of his muscles to perform the same motion.

agility training

Players who are agile on their feet are able to maintain their balance during direction changes, starting, slowing or stopping. It also helps the player the chance to develop better kinesthetic awareness, and stronger neuromuscular coordination that increase control of the body and prevent injuries.

The cornerstone of agility is explosive start speed, better reaction time, more stable balance, stronger footwork, and more reliable acceleration. For players to achieve these things, coaches must use less than ideal tools, the unreliable body of the player. Utilizing exercises like as traditional, the standing broad jump, tires, repeated short distance runs or explosive starts over a distance of between five to 30 yards.

But today agility training for football players, and other ball related sports such as soccer and basketball, must include other forms of training to improve their skills. High school players are starting from a point where they are bigger and naturally stronger than in past years which means they need more aggressive training to achieve good results.

One way of teaching agility to even larger players are the ladder drills. These drills can take many forms and teach the player to move their feet quickly in and out of small slots while maintaining balance and changing direction. Coaches can encourage explosive speed by directing a 30 yard sprint at the end of each pass over the ladder.

Another new addition endurance and agility training is proprioception training. This is a means of muscle training that physical therapists have been using in rehabilitation for many years. Only recently have coaches discovered the benefits for their players.

Proprioceptors are special biochemical receptors in the muscles, joints, tendons and inner ear which collectively provide us with a strong understanding of the body’s general position, and the positioning of body parts, body parts. Proprioception training puts a strong focus on the development of core muscles in the abdomen and back in order to improve balance.

When it comes to joint stability, balance is necessary. Without the joint being balanced, a player becomes at risk for developing an injury. Proprioception increases balance and by improving stability also decreases the risk of injury. Part of the training forces the body needing work onto uneven surfaces which develops significantly improved overall strength and endurance.

Tools for proprioception training can include cones, plyoboxes, balls that are weighted to the player’s needs, ropes, ladders with flat rungs, and agility mats or dots. Other training items that are more specific to proprioception are trampolines, wobble boards and dyna-discs, all increase the balance ability of the player.

Including agility training for football players will only help to improve their overall performance and decrease their rate of joint injuries. Both of these factors will help to keep the player on the field all season and improve the overall level of play for the entire team.

 

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