1.  Increase your cardio and good for your heart

If you are looking for cardiovascular exercise, basically good heart health, cycling is the way to go. Unlike most other activities that can be limited by weather conditions or available space, there is no limit to how far you can travel on a bike. Even riding up steep hills can provide a cardiovascular workout. It is worth noting that cycling does not put too much stress on your joints or ankles as jogging or running can.

2. Builds muscles

Cycling doesn’t just work out your heart; it also works out muscles all over your body, including those in your legs and lower back. Even if you are not trying to build muscles, you should know that the more muscle mass you have, the faster your body burns calories. It involves resistance training, which is excellent for toning muscles without stagnating them like in weightlifting. It is also an excellent non-impact activity for those with joint problems. Therefore if you want to spare your joints from contact on the ground, cycling is an excellent way.

3. Reduces stress and anxiety

Cycling is therapeutic; it relieves stress and rejuvenates the mind with fresh oxygen and blood flowing to your brain. Additionally, cycling offers a distraction from everyday thoughts and tension while also improving mental health through fresh air and exercise. It is a good form of meditation because it focuses on the present moment instead of letting your mind wander elsewhere. Also, cycling can increase positive emotions such as joy, gratitude, and compassion. It increases feelings of self-worth and respect for yourself as well as others. Cycling can be a means to achieving higher states of consciousness through meditative practice.

4. Cycling is social

Like walking or hiking, cycling is a relatively solitary activity that can be enjoyed on your own or in the company of others. It can be great for socializing as it allows you to chat before, during, and after riding. To be able to socialize you can take part in group cycling. It is also an excellent way for a family to spend their time together and make memories.

5. Eco-Friendly & Good for the Planet

Not only is cycling a low-impact, non-polluting way to get around town, it also gets you into nature and reduces air pollution from exhaust emissions. Every time you ride, you ensure you have contributed to a clean and green environment.

6.  Improves Self-Esteem

If you have low self-esteem, like most of us have, cycling will help you to make you feel better by improving your sense of achievement regardless of the distance you do. Pedalling is moving forward and the more you move forwards in life, the better you feel, which ultimately improve your self-esteem

7. Stimulates Creative Thinking & Increase Concentration

Have you ever noticed that you come back feeling more energetic and rejuvenated after a short bike ride? It is because cycling stimulates blood flow to your brain, which makes you feel more creative and gives your brain a break. Further, cycling regularly can increase your energy and concentration levels as it gets the blood pumping and stimulates the brain to release endorphins, making us feel good after exercise. Cycling also helps you stay alert during mentally intensive tasks by improving memory and mental processing speed along with overall brain function.

Summary

Regardless of what one prefers to do while on a bike, the benefits of cycling are endless, either physically but also mentally.

What about you? Tell us what you think about this article and subscribe to our newsletter. Check also our short courses where you can get rewards and also register to our site Login/Register. Also, suggest us content for future blogs or short course and we will create it. Fill in the Content Suggestion Form

elearningsport

elearningsport.com (ELS) is the first open dedicated sport online e-learning global platform that will allow any sport individuals or organisations to grow, learn and collaborates in order to enhance sport knowledge and deliver value at all levels.

www.elearningsport.com

The post Top 7 Benefits of Regular Cycling appeared first on elearningsport.com.

Orange or orange juice

Oranges are loaded with vitamin C. Vitamin C is a powerful antioxidant. It can help relieve sore muscles. It also fights the free radical damage that your body experiences after strenuous aerobic exercise. If you don’t feel up to eating the fruit, get the nutrients in by whizzing up some freshly squeezed orange juice. A glass of orange juice contains 25.79 gm of carbs and plenty of calcium, vitamin C, as well as minerals. You should consume it after a run. Drinking it right before a run can cause acid reflux.

Almonds

The vitamin E in almonds acts as an antioxidant. It can ease muscle soreness and help with recovery.
Vitamin E supplementation can help counter oxidative stress and muscle damage experienced as a result of running.
Almonds can be taken in oatmeal at breakfast. It can be scattered over a salad at lunch or dinner. You should have it as a part of your everyday diet. It would be best to have almonds before a run, so try almond nut butter on toast.

Chicken

Protein is an essential part of the runner’s diet but having too much fat is a no-go as it can add on unwanted weight and slow you down. Chicken is a healthy protein source.
Moreover, the selenium in chicken also helps in protecting muscles from free radical damage that occurs when you exercise. Consume it a few hours before you run or as a post-workout meal.

Lean beef

Lean beef has the dual benefit of being a good protein source. It is readily available and also supplies zinc and iron. These minerals help keep your body’s immune system strong and aid the production of healthy red blood cells. You should have it after a run or at least 3 hours before a run.

Bananas

This fruit contains a healthy dose of potassium (about 400 mg). This is especially important for long-distance runs or in hot temperatures when you will sweat a lot and thus lose valuable minerals. Potassium (and other minerals like sodium, magnesium, and chloride) compensate for this loss and lower your blood pressure. So bananas are important energy boosters for runners. Consume at least 6 bananas after running.

Oats

Oatmeal is the perfect breakfast. It provides you with plenty of carbs and is high in fiber. Plus, oats have a low glycaemic index. This means that they cause your blood sugar level to rise slowly. It provides you with energy over a longer period of time and keeps you feeling full longer. It would help if you consumed oats before running for breakfast.

Peanut Butter

Peanut butter is a good source of vitamin E. It is the most effective antioxidant among the vitamins.  While it is true that peanuts contain a lot of fat. It can help lower cholesterol levels in your blood. Plus, they are important for strengthening your immune system, speeding up your post-run recovery, and preventing injuries. It is preferred to have it before run but can also be taken after running.

Plain Yogurt

Yogurt is the perfect combination of carbohydrates and proteins. It has a high percentage of essential amino acids. Consumed right after a run, it can speed up your recovery and thus protect your muscles. In addition, the calcium in yogurt also strengthens your bones. Consume it before the run.

Dark Chocolate

Dark chocolate may lower your blood pressure and cholesterol levels. Plus, flavanols (secondary metabolites) help to reduce inflammation. It would be best if you had dark chocolate with some banana slices after exercise.

Summary

A proper diet is crucial for the physical training of runners. If they consume healthy nutrition, it ensures that their body has enough fuel to run and recover. The intake of proper healthy food helps optimize runners’ performance and prevent fatigue during the run. Good nutritious food can help enhance athletic performance.

Disclaimer: These foods are appropriate and beneficial for all runners. However, daily requirements of these foods vary, depending upon the anthropometric details like weight, height, age, and intensity of exercise.

What about you ? Tell us what you think about this article and subscribe to our newsletter. Check also our short courses where you can get rewards and also register to our site Login/Register. Also suggest us content for future blogs or short course and we will create it. Fill in the Content Suggestion Form

elearningsport

elearningsport.com (ELS) is the first open dedicated sport online e-learning global platform that will allow any sport individuals or organisations to grow, learn and collaborates in order to enhance sport knowledge and deliver value at all levels.

www.elearningsport.com

The post 9 Best Foods for Runners appeared first on elearningsport.com.

Breathing technique is the basic thing every swimmers must learn. Swimming is one of the best exercises that provides a lot of physical and mental benefits. And if you aim to be a swimming athlete or you love to swim for a workout as a beginner, then you must learn the breathing technique needed in swimming. 

Learning different swimming techniques must go along with breathing. These are some of the crucial things that must be your pursuit as a beginner; because breathing while swimming prevents us from getting exhausted on time. Many swimmers are anxious to jump into the pool and start to demonstrate different techniques, one of the most significant challenges faced is the fear of breathing in water. Are you a beginner wanting to swim 100m, 200m, or more, and you don’t know how to go about it? You are at the right place. I will walk you through breathing patterns for different swimming techniques for a beginner.

Three keys are important when swimming regardless of the swimming style (breaststroke, backstroke, butterfly or front crawl):

1.RELAX: Fear of not being able to breathe in water or hold breathe for long is the major challenge of beginners that want to swim, but the muscles’ relaxation will help increase the capacity of the lungs to accommodate enough oxygen.  

2.BREATH IN WITH YOUR MOUTH AND BREATH OUT WITH YOUR NOSE AND MOUTH:  When your head is beneath the water, breath out (exhale) simultaneously with the nose and mouth, this will empty the lungs to permit enough oxygen to fill it up and when you raise your head slightly above the water inhale enough oxygen through the mouth. 

3. PRACTICE FREQUENTLY: As often said that practice makes perfect; the consistent practice of the breathing pattern from a short distance first will promote you to go for a long-distance.

As a beginner learning swimming, if you can efficiently master how to breathe 100m and 200m, it won’t be difficult to swim a farther distance. Breathing technique in a swimming pool of 100m or 200m is similar . Let discuss in detail how breathing is done for each technique:

Front Crawl Breathing Technique

The front crawl swimming technique is done in a prone position with the legs fluttering, and It is the most common technique done by swimmers. The breathing pattern is as follow;

• Maintain a streamlined body.

• The arm should move in a circular pattern above the water.

• Turn the head bilaterally to the left and to the right slightly above the water to inhale oxygen for every stroke.

• Exhale beneath the water with the nose and mouth at the same time.

• Aim one stroke per breath as a beginner for a distance of 100m and 200m.

Breaststroke Breathing Technique

The breaststroke technique is very comfortable and easy to practice. With breaststroke, you sway your arms under the water in a prone position simultaneously with the leg kicking movement. Breathing during breaststroke procedure;

• Lift your head slightly and not too far above the water.

• Inhale oxygen with the mouth immediately your head lifted above the water.

• Take in oxygen with your mouth and nose, whit the head under the water.

• Ensure the head is not too high as this will increase the risk of sinking.

Butterfly Breathing Technique

The butterfly technique is found to be complex compare to other swimming techniques; it requires greater body strength. It is done with both arms ahead of the head simultaneously, which creates a circle. DOLPHIN kick is peculiar to butterfly technique, and it is done twice to propel the swimmer forward. For breathing in butterfly technique, follow these steps;

• Keep the head straight or in a neutral position.

• Lift your head after the second dolphin kick.

• Take in enough oxygen with your mouth when the head is out of the water.

• Exhale with the nose and mouth under the water.

Backstroke Breathing Technique

Backstroke is an easy technique; it is a front crawl technique done in a supine position (head faced up). Backstroke is done similarly to the way front crawl is done with the arms bilaterally moved upward in a circular pattern. In backstroke, you don’t need to hold your breath for long since your face is up. Backstroke breathing pattern uses arm stroke;

• Maintain supine position.

• Breathe in oxygen when the right arm is about entering the water from the upward move.

• Exhale when the left arm is about entering the water from the upward move.

• practice frequently.

What about you ? Tell us what you think about this article and subscribe to our newsletter. Check also our swimming courses and register to our site Login/Register. Also suggest us content for future blog and we will create it. Fill in the Content Suggestion Form

elearningsport

elearningsport.com (ELS) is the first open dedicated sport online e-learning global platform that will allow any sport individuals or organisations to grow, learn and collaborates in order to enhance sport knowledge and deliver value at all levels.

www.elearningsport.com

Follow us on Instagram, Twitter, LinkedIn, Facebook

The post Swimming Breathing Techniques for Beginners appeared first on elearningsport.com.

1. Choosing effectively your swimwear (suit, goggle, cap)

Choosing a good swimsuit can be challenging, especially if you want to make sure it is stylish and practical. Find something that will last and get a lot of use. No one wants to spend their money on a swimsuit that loses its shape or fades quickly after a few summer swims. Instead, choose a suit made from quality fabric that will keep its shape after washing and can withstand the sun and chlorine. Regarding goggle and cap, you don’t need to go for the most expensive model but just ensure the quality is good enough and ask advice at the shop. Speedo and Arena are the two main swimming brands.

2. Learn to breathe (exhale) every time you turn your head underwater

Breathing in water can increase your heart rate, which is why most people hold their breath when they go underwater. The fact is, holding your breath can be a risk for panic attacks when you are in the water. Instead of taking large breaths to increase your heart rate, try breathing lightly and turning your head to the left or right. This way, you will still be able to take in air without increasing your heart rate. Breathing is paramount to good performance. Therefore it’s important to train it.

3. Start slowly and increase speed little by little

Swimming is not a sprint; it is an endurance sport, and getting used to the water’s resistance can take time. However, with every stroke you take, you’re getting closer and closer to becoming a fast and efficient swimmer. With enough practice, you’ll be swimming faster than you ever thought possible!

4. Feel the water and be aware of the resistance

When you start swimming it is important to remember that in order to be effective (swim longer and burn less energy), you need to create the less possible resistance. So feel how pull the water and slide through it. Think of your body like a wooden plank floating at the surface of the water. If the plank is, on the other hand more on the vertical side, like with the legs on the second picture below, it creates more resistance.

5. Don’t forget to stretch before and after swimming

What does stretching have to do with swimming? A lot! Stretching is crucial for swimmers, as it reduces the risk of injuries and increases performance. Skipping stretching leads to poor performance and post-swim aches.

6. Keep calm and relaxed

Swimming can be a very tiring exercise, making you feel uncomfortable. Don’t fight against that feeling — in fact, embrace it. Take deep breaths when you begin and end your laps, and take breaks if you need to. Your workout will be more effective when you don’t have to hold your breath the whole time.

7. Look at Safety first

Because swimming is more strenuous than walking, you need to observe some rules of safety when swimming. Always stay within your depth, swim in a safe area and never dive into an unknown place. Obviously as a beginner, the best place to start is your local swimming pool and not in open water (river or sea)

8. Use the power in your legs, not your arms, for a much better swimming experience

As a beginner swimmer, you should rely on your legs, not your arms, for a better swimming experience. In fact, you should put most of your focus on kicking and leg movement and just use your arms to help yourself stay afloat. If you stop putting all of your efforts into kicking then you might end up sinking to the bottom, so it’s important to keep kicking while you adjust yourself to swimming. As beginner, the easiest way to train that is with the usage of a kick board. Check this simple article https://www.wikihow.com/Use-a-Kick-Board

9. Knowing how to push yourself off of the ground will help you stay afloat

There are a lot of things you should know how to do in the water: breathing, floating, kicking. The knowledge of how to push yourself off the ground will help you stay afloat when swimming.

10. Don’t use your arms as propellers.

It is tempting to try to move forward by moving your arms rapidly, but don’t do it. Focus on what you are doing with your legs, or with the whole body in general. You will move forward better if you make slow and methodical moves, even if they seem ineffective at first. Remember swimming is a sliding sport. So try to slide gently on the water and do ample movements with your arms.

Conclusion

Swimming is a fun sport that also helps you to stay healthy. The basics of swimming are easy to learn but take time to master; regular practice is essential to building swimming skills. The above tips will give you the roadmap to a successful swimming experience.

What about you ? Tell us what you think about this article and subscribe to our newsletter. Check also our swimming courses and register to our site Login/Register

Also suggest us other content you are interested in. Complete the Content Suggestion Form

elearningsport

elearningsport.com (ELS) is the first open dedicated sport online e-learning global platform that will allow any sport individuals or organisations to grow, learn and collaborates in order to enhance sport knowledge and deliver value at all levels.

www.elearningsport.com

The post Top 10 Swimming Tips For Beginners appeared first on elearningsport.com.

What is resilience ?

Based on Wikipedia, Resilience is defined as: the ability to mentally or emotionally cope with a crisis or to return to pre-crisis status quickly. Resilience exists when the person uses “mental processes and behaviors in promoting personal assets and protecting self from the potential negative effects of stressors”.

Why is resilience important ?

Resilience is important because it is part of your life and will be forever, no matter the life phase you are in. It will help you in any situations to bounce back and become stronger mentally. Based on many research studies and findings, greater resilience will…

• leads to improved learning and academic achievements
• promotes lower absences from work or school due to sickness
• contributes to reduced risk-taking behaviors including excessive drinking, smoking, and use of drugs
• contributes to be more involved in the community and/or family activities
• relates to a lower rate of mortality and increased physical health

How Sport can helps in building you stronger resilience ?

So now when talking about sport activity, how does this help you to build stronger resilience ? Here are the top 5 reasons:

1. Sport is a temporary emotional lab you can tap in when you want. It will put in you various states of emotions, comfortable and
2. Sport is time boxed and put you out of your comfort zone, which ultimately makes you develop subconsciously additional strengths that make you more resilient
3. Sport activity is a process with a start and a finish, where in between you experience adversity. Responding positively to adversity, teaches you to become more resilient and stimulate your brain to find new support mechanism
4. Sport helps you to develop a growth mindset, which is an essential catalyst of stronger resilience
5. In sport you are likely to face more defeats than victories, like in life. And the more you lose, the more you learn and become stronger.
   

Summary

In summary, sport practice (irrespective of your level) is a great way to build a better you physically and mentally. It is good for you and good for people around you. The key is develop a growth and flexible mindset when facing difficulty, adversity, pain, discomfort, rejection (you are perhaps put on bench for a football game), unfairness (when you dominate a complete tennis match but miss all important points) or defeats. It is not about why it is happening to you but more on how you respond to it.

The Bad news is that in sport like in life s*** happens.

The Good news is that is temporary and it is making you stronger.

What about you ? Tell us what you think about this topic and sign up for our newsletter. Feel free also suggest us new content.

elearningsport

elearningsport.com (ELS) is the first open dedicated sport online e-learning global platform that will allow any sport individuals or organisations to grow, learn and collaborates in order to enhance sport knowledge and deliver value at all levels.

www.elearningsport.com

The post Why can you build stronger resilience with sport ? appeared first on elearningsport.com.