Sport

6 sports ideal for everyone

It is known, it is impossible to get along with everyone. This also applies to sports. And yet there are activities that are beneficial and fun for everyone (well, almost). Learn about these types of sports and try them out for yourself!

Published

1 year ago

July 1, 2022

Dominic Lyon

You need about 3 min. to read this post

There are many types of sports and each has its pros and cons. The ideal sport should improve our well-being and health. It should also give pleasure, not be an unpleasant chore. Here is a list of 6 sports activities that seem to meet the above requirements.

Nordic walking

The popularity of Nordic walking should come as no surprise. The sport combines aerobic training, which increases oxygen saturation levels in all vital muscles and organs, leg and arm strength training, and cardio training, which strengthens the heart muscle. Pushing off with sticks reduces stress on the spine and joints, so doctors recommend this type of sport to people who have problems with the musculoskeletal system, nervous system and respiratory system, as well as the elderly and those for whom excessive physical exertion is contraindicated.

Yoga

Yoga classes increase body flexibility and correct posture. Regular practice of yoga provides everyone with many benefits: it increases energy levels, balance, muscle strength and endurance, improves concentration and accelerates recovery. In fact, the list of benefits of regular yoga practice is much longer. Clinical studies have shown that yoga strengthens the immune system, restores hormonal balance and is an excellent tool in the fight against stress. What more do you need to convince you to practice it?

Rollerblading

Roller skating engages 90% of the body’s muscles to work, which brings unheard-of health benefits. Roller skating actively works the lower part of the body: calves, thigh muscles and hips. In practice, such muscle work will increase your fitness and slenderize your body, sculpt your legs and buttocks. Roller skating comprehensively develops our health, puts us in a good mood, strengthens the musculoskeletal apparatus and the cardiovascular system. By rollerblading, you intensively oxygenate your body and burn calories, which, with a sedentary lifestyle, will be good for everyone!

Scooter

A scooter strengthens the muscles of your legs (especially if you don’t forget to change them), back, shoulders and spine. It’s also a great way to cover smaller and medium distances, avoid traffic jams and thus stress. The scooter doesn’t need a lot of storage space, let alone parking, and is fashionable, stylish and affordable. Finally, the scooter will instill in you the spirit of carefree and adventurous, which seems to have passed away irretrievably and remains in childhood.

Swimming

Swimming has long been recognized as an ideal type of sport: it provides the same benefits as aerobic training, while not stressing the joints. Swimming develops all the muscles of the body and increases bone mass. Regular water activities keep the body flexible and even reduce inflammation in the body. What else. Swimming is an excellent way to burn calories and increase lung capacity. It’s also a reliable way to reduce tension and fight depression.

Tai-chi

Tai-chi is a traditional Chinese martial art that consists of fluid movements that resemble a slow dance. In addition to movement, an important part of the practice is breath control and concentration on body alignment and state of mind. All together, the class becomes something akin to meditation in motion. The workout is devoid of sudden, jerky movements and positions that put stress on the joints, which is why it is often recommended for the elderly, as well as for patients after injuries and in recovery.

main photo: unsplash.com/Joppe Spaa

Sport

Essential IPS for Beginners at the Gym: Unleash Your Strength with the Right Stretching Equipment

Entering a gym for the first time can be an overwhelming experience, especially when faced with an array of unfamiliar equipment.

Published

6 months ago

June 9, 2023

Dominic Lyon

Entering a gym for the first time can be an overwhelming experience, especially when faced with an array of unfamiliar equipment. As a beginner, it’s crucial to start your fitness journey on the right foot by focusing on building a solid foundation of strength and flexibility. In this guide, we will explore the essential IPS (Integrated Performance System) for beginners at the gym, with a specific emphasis on stretching equipment. By incorporating the right equipment and techniques into your workout routine, you can enhance your performance, prevent injuries, and achieve your fitness goals more effectively.

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Sport

SARMs: A Comprehensive Guide for Fitness Enthusiasts

We all want to achieve our fitness goals and have a perfectly sculpted body.

Published

8 months ago

April 12, 2023

Dominic Lyon

We all want to achieve our fitness goals and have a perfectly sculpted body. However, achieving those goals can be difficult, and many people turn to supplements to help them achieve their goals. SARMs are one such supplement that has grown in popularity in recent years.

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Sport

Best ways to get sore muscles

Sourdough is a consequence of micro-damage to muscle fibers that can occur as a result of training. But what to do when pain impedes daily functioning? Read in our material!

Published

1 year ago

December 1, 2022

Dominic Lyon

Workouts are a great way to strengthen your body and maintain proper muscle tone. However, there are times when after a workout, especially an intense one, you feel discomfort, sometimes severe enough that you can’t lift yourself out of bed or climb the stairs. What to do then? How can you help yourself? Learn proven ways to treat post-workout muscle soreness!

Food

Relieve the symptoms of DOMS, or delayed post-workout muscle soreness, with foods rich in antioxidants, first of all watermelon, which contains citrulline. This non-protein amino acid helps reduce soreness and accelerate muscle recovery. Pineapples, ginger rhizome and cherry juice also have strong anti-inflammatory properties.

Curcumin and trance

The curcumin contained in the perennial herb has analgesic and anti-inflammatory effects. It also has strong antioxidant properties. Curcumin promotes faster muscle recovery after strenuous exercise. Analogous effects are shown by Omega-3 fats and cod liver oil.

Milk proteins

In 2017, a study was conducted that proved that milk-based protein nutrients remove pain caused by micro-damage to muscles and connective tissue, including from overly intense training. Protein nutrients in concentrate or isolate form contain 40 to as much as 90% milk proteins. Milk proteins consumed in the form of nutrients not only reduce DOMS symptoms, but also prevent them.

Warm baths and Epsom salt

You can also prevent the feeling of discomfort by providing warmth to your muscles immediately after your workout. You can apply a towel wetted in warm water to your body, use a thermos, or even better: indulge in a warming bath. If you opt for a bathtub, add a little Epsom salt to your bath, which relieves inflammation and pain caused by too much training. Such a bath will not only relieve pain, but also affect your mood.

Impact of cold

It turns out that cold compresses are equally helpful in removing post-workout muscle soreness. Cold compresses eliminate swelling and calm the nervous system. Use bags of ice or frozen products. However, avoid direct contact of ice with the skin. If your body is up to it, soak in a tub of cold water.

Massages

Self-massage is also good for soreness, reducing muscle pain and improving flexibility. All you need to do is put a roller under the sore area and perform longitudinal rolling. Or you can always use the services of a massage therapist to loosen up sore areas and get them working again. You will achieve the greatest effectiveness if you undergo a massage no later than two days after training.

Repeat workouts

Muscle soreness should not be a reason not to continue exercising. DOMS is a normal bodily response to stress that your body needs to adapt to. If you don’t abandon exercise and keep up the intensity, you can be sure that once the pains subside, they won’t return. However, if they are so severe that you can’t exercise as before, slow down a bit, reduce the load, or for 2-3 days do exercises aimed at developing other muscle parts.

Cooldown

After a workout, the body needs relaxation and relaxation exercises to even out breathing and calm the heart rate. Calm exercise after a workout will give your muscles an uninterrupted blood supply to remove lactic acid and prevent sourness. Instead of exercising, you can go for a walk or jog on a treadmill for 10 minutes at a brisk pace.

main photo: unsplash.com/Karsten Winegeart