Category Archives: Sports

How to Start a Gym Program and Stick to It

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We have all looked at the mirror at one time in our lives and decided that we wanted to have a better and healthier body. So we start a gym program but after a couple of weeks or months we get tired of it and stop. It takes a lot of determination and a complete overhaul of your way of thinking to be successful. Here are some tips on how to stick to your gym program.

Change your mindset. No amount of diet or exercise will help if you keep thinking of yourself as a victim of circumstances or genetics.  Change your reason for going on a diet or hitting a gym. Instead of trying to lose weight because you need to fit in a particular dress, stick to your gym program because you believe that it’s your responsibility to keep your body in tiptop shape.

Choose a realistic program. Do some research on what programs are best for your health goals. Hire a personal trainer if you can. A personal trainer can keep you motivated and can provide you with a good program that’s tailored to your needs. But if you can’t afford one, make sure you have a comprehensive talk with an excellent gym instructor on what you should be doing to achieve your goals.

Integrate your program into your life. You’ll be more successful in sticking to your gym program if you don’t have to think about doing it every day. Make it a part of your daily schedule. Work out on the same times and days. Prepare your gym clothes and equipment before going to bed. Repetition will soon turn this into a healthy habit.

Don’t forget to have fun. Choose activities that you enjoy and vary your routine to keep things from being boring. Try out the different activities in your neighbourhood or go for something completely different. Enroll in dance classes or train for a marathon. The more fun you have, the more likely you’ll stick to your program.

Work on your diet. Don’t forget that your diet can make or break your health goals. Brush up on your nutrition basics and don’t just jump on the latest diet craze. Make small changes in your diet so you won’t be overwhelmed.

List down your health goals. Making a list of your goals will give you something concrete to focus on. Write it down on paper or take advantage of online goal setting websites. Most goal setting sites can keep track of your progress and show you how far you have come. It can also provide you with the support and motivation that you need through its online community.

Instead of starting a new gym program every year, change your mindset and make going to the gym a regular and integral part of your life. Pushing forward even through the pain and stress will leave you feeling better and create a newer, healthier and happier you in the long run.

Tips For Training For A Marathon

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Training for a marathon successfully requires careful preparation and goal setting irrespective of your ability or how old you are. Experts strongly recommend giving yourself a preparation time of at least three to four months prior to the event and this time period holds good for those who are strong runner and average around 20 miles or more a week.

Experienced and professional marathon runners also need time to prepare themselves even if they clock in the miles. There are a few training principles and efficient goal setting processes that can help you establish a solid running base. You need to know which level you are at: beginner, intermediate or advanced before you start training for a marathon.

Some of the main items that should be a part of your preparation list before you start training for a marathon are a good pair of running shoes, focus on rehydration, getting adequate nutrition, a proper training plan, etc. to work on increasing your overall levels of fitness.

Ideally, all marathon runners need to train 5 days a week. The two days off are a period of rest and recuperation and you can also use these forty eight hours to carry out a thorough assessment of your progress. This period is the time for the body to recuperate and recover and helps prevent injuries caused due to overstrain. To make the most of your training schedule and to make it as pleasurable and rewarding as possible, there are a few key components of the marathon training schedule for first-time marathon runners, intermediate endurance athletes, and experienced distance runners.

Nutrition is important

Athletes as well as novices need to watch what they eat. Your carbohydrates intake is important because your body will need them to cope with the strain before, during, and after the long training sessions that you put it through. So, you need to ensure that your carbohydrate stores are always good. You can monitor it by creating a nutrition sheet with the daily carbohydrate intake per day that is recommended for a runner at your level.

Give yourself sufficient time

Your ability and your fitness levels decide your training time. Overtraining leads to burnout and exhaustion. There is no point in pushing yourself till the last minute and hours before the race because your body needs to be in peak condition right before the race.

Vary the intensity of the marathon training program

You need to have peaks and troughs in the intensity of your training program. Start building your strength and pace gradually during one week and then rough it out the next week to avoid over-training. This process is known as ‘periodization.’

Novices with absolutely no recent running experience need at least a month of planning to build up on their running mileage slowly and gradually. They should keep a dairy of some sort to track their progress and set goals. The programs at the intermediate and advanced levels can be shorter because people already have a good running base to start with.