The post Why 10,000 Steps a Day is so Important appeared first on yourdailysportfix.com.
]]>It is a Realistic Target
10,000 sounds like a huge number, right? But when you remember that this can include all of the steps you take within your house (including all of those afternoon trips to the fridge), this number can add up pretty quickly. Studies have shown that people wearing step monitors have been surprised at how many steps they are actually doing each day. If you’re struggling to reach this target, try simple things like pacing your office when you’re on the phone (as opposed to sitting down), offering to tidy up the communal kitchen after lunch if you work in an office, or going for a short but brisk walk during your lunch hour or post-work.
You Will See The Benefits
Although 10,000 steps per day is a doable target, it is also enough steps for you to see and feel a difference in your body. Over time, your legs will get stronger, your cardio fitness will improve, and you will feel more energized. Often, people walking around 10,000 steps each day also report a boost to their overall mood, as they get to spend more time outside, feeling good in their body.
Make it a Social Thing
It can feel challenging to fit it fitness, socializing, rest, and work into one week. If you’re meeting a friend for coffee on the weekend, why not make your social time walking time, too? Unless the weather is awful, suggest to your friend that you get take-out drinks and walk with them. This way, you’ll get to spend time with a pal whilst enjoying the benefits of increased exercise.
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]]>The post How to Train for a Marathon appeared first on yourdailysportfix.com.
]]>Timetable Your Training Runs
Trying to complete a marathon-length run every time you go out is not the best way to train for this feat. For most people, this will result in exhaustion and potentially injury. Ideally, six months out from your marathon, you will set up a timetable of training runs. Over the course of a week, you want to be running about 30 miles, but this can be broken down into shorter and longer runs. Challenge yourself to run a fast four-mile, and then enjoy a leisurely paced eight-mile run later on in the week. This will work different muscles and let your body get used to running longer distances.
Don’t Forget to Fuel Yourself
Training for a marathon can take a toll on your body, so make sure you’re getting enough carbs, fats, and proteins. Don’t ignore hunger signals, and focus on eating filling portions of whole grains with enough healthy fats and protein on the side. Undereating can be another way to cause injury, and this can also lead to a lack of motivation.
Mix Up Your Workouts
Rest days are important to help your muscles reset, but this doesn’t mean a day of no movement. Try some gentle yoga to stretch out your legs, some fun dancing to feel the joy in movement or a calming walk to keep those legs moving. Bringing in a range of exercises will help to strengthen your muscles, reducing the risk of injury.
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]]>The post How Meditating Could Improve Your Physical Fitness appeared first on yourdailysportfix.com.
]]>Keep Calm
Exercise is a great stress reliever, but sometimes we can take out our frustrations on our bodies. Sprains, muscle tears, and overexertion are all more likely to occur when you’re not feeling relaxed. Try meditation for just 10 minutes daily, to see if it makes a difference to your physical tension and injuries.
(@poppy_runsxc)Stay Focused
If you ever find your attention drifting and focus failing whilst in the gym, you may have discovered that this can impact your physical performance. When we’re distracted, we’re less able to put all of our effort into those gains. Try meditating for a few minutes each day, as it can have an amazing impact on the ability to remain focused and engaged.
Feel Rested
In order to perform well, it’s essential to feel fully rested and recovered. Whilst getting enough sleep and taking test days is an essential part of this, giving your mind some time to rest will really help and make you feel more energized and prepared.
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]]>The post Have You Tried Rocket Yoga Yet? appeared first on yourdailysportfix.com.
]]>Mental Work Out
The speed of a rocket yoga workout means that it doesn’t just challenge your body. Listening to the instructor and imitating their poses at the speed required by rocket yoga means it’s a mental workout, too.
Warm Muscles
As you work fast, your muscles quickly become warm and therefore more flexible. Whilst this does mean you need to take care not to overstretch, it should mean that poses that aren’t always accessible in normal yoga classes are suddenly easier.
Cardio Boost
The speed of a rocket yoga class means you can officially count it as cardio! If you’re someone who struggles to fit in strength, cardio, and flexibility training across the week, rocket yoga can take care of all three at once.
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]]>The post Three Protein Rich Snacks To Help Build Muscle appeared first on yourdailysportfix.com.
]]>Peanut Butter and Cheese
Ingredients:
- 2 crackers
- 1 tablespoon of peanut butter
- 2 slices of cheese
Instructions:
- Spread the peanut butter over the crackers, layer over a slice of cheese, and enjoy!
Chia Oat Pot
Ingredients:
- 2 tablespoons of oats
- 1/4 cup of milk
- 1 tablespoon of chia seeds
- 1 tablespoon of natural yogurt
- 1 teaspoon of honey
Instructions:
- Stir the oats and chia seeds into the milk and leave for 5 minutes.
- Stir the yogurt and honey through the mix, and enjoy.
Toasted Almonds
Ingredients:
- 1/4 cup of almonds
- 1/2 teaspoon of salt
- 1 teaspoon of oil
- 1 teaspoon of oregano
- 1 teaspoon of cracked black pepper
Instructions:
- Heat a pan and add the almonds to it.
- Once they start to brown, sprinkle over the salt and herbs and add the oil.
- Stir well and cook for another two minutes, then remove from the heat.
- Allow the almonds to cool before eating.
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]]>The post Three Of The Best YouTube Workouts appeared first on yourdailysportfix.com.
]]>Popsugar
This upbeat, high energy channel features workout videos in pretty much every style you can imagine. There are high intensity cardio sessions, body weight workouts, peaceful yoga poses and low intensity training videos. The presenters are always incredibly clear, friendly and motivational, and it can help keep you inspired as you watch them work out with you.
Yoga With Adriene
This yoga channel has an almost cult-like following, and Adriene expanded beyond YouTube workout videos quite a while ago. However, there is a reason why these videos remain so popular – Adriene is calm, provides advice to beginners and the less flexible, and always leaves time for a moment of rest and relaxation at the end of each session.
Pahla B
This fitness influencer aims her videos at the older age ranges, or at those recovering from some kind of injury or surgery. The workouts are fun, easy to modify up or down, and go a long way to proving that you don’t need to completely exhaust yourself to get a good workout in.
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]]>The post Three Exercises to Soothe Your Neck and Shoulders appeared first on yourdailysportfix.com.
]]>Vertical Traction
Sit down in a chair with your back as straight as possible. With a weight in each hand (use cans if you don’t have dumbells), raise your hands above your head. Hold there for a moment, and then slowly draw each arm down so that your hands are level with your hips. Then, slowly lift your arms back above your head. Repeat this sequence as many times as you can. Not only are you working on your neck and shoulders, but you are also giving your biceps a bit of a workout too.
Low Row
Sit in a chair and bend forward slightly so that you are looking down at your toes. Reach your arms out in front of you, with a weight in each hand if you want one. Pull back, so that your hands are level with your hips (as if you’re rowing a boat), and then slowly return your hands to their outstretched position. Repeat as many times as possible.
Reverse Fly
Start seated in a chair. Lift your arms so that your fists are by your ears (elbows should be at a right angle). Pull your arms back, as far as they will go, so that you feel a stretch in your shoulders and at the top of your spine. Return them to the original position, and repeat.
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]]>The post Start Getting Excited For Paris 2024 appeared first on yourdailysportfix.com.
]]>Swimmers in the Seine
Officials are making a lot of effort to ensure that Paris’ river is clean enough for some swimming events to take place within it. This will benefit a lot of people, as even after the Olympics are over there will be renewed consciousness about the importance of water sanitation for wild swimmers. In London, long after the Olympics of 2012 ended, people still use the Serpentine Lake (site of the triathlon swimming trials) as a spot to get some exercise in, so the benefits of cleaning up the Seine are myriad.
Cyclists on the Streets
Tickets for events will be hard to come by, so why not get yourself in a prime position to see the cycling road races? The cyclists will race all over Paris, before ending up in Montmartre, the pretty neighborhood with stunning views across Paris. Get there early, croissant or baguette in hand, and get ready to cheer along with the crowds when you see the peloton leaders powering up that hill.
Records Will Be Broken
The last Olympic games, in Tokyo, were overshadowed by the after-effects of the Coronavirus pandemic, and many athletes noted that they hadn’t had their usual access to training programs and facilities. At Paris, the Olympians will have been focused on nothing else for the past three years, and world records are certain to fall. Whether it’s American sprinter Noah Lyles beating Usain Bolt’s 100-meter and 200-meter records, or Simone Biles setting yet more records in gymnastics, viewers in the stadiums and at home watching the TV are in stock for some shocks, surprises, and excitement.
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]]>The post How to Improve Your Flexibility appeared first on yourdailysportfix.com.
]]>Dynamic Stretching Before You Exercise
Before you run, do you try the odd quad stretch and touch your toes? There is some evidence that static stretching (standing still and moving one muscle group at a time) does little to benefit the muscles before activity. Try some dynamic stretching instead—imagine you’re dancing, reach up to the ceiling with your arms as you raise yourself on tiptoes, and twist your waist as you lift one leg. Try to make the movements fluid, and as you stretch increase your reach so that the muscles are gradually warmed up.
(@danielarose930)Static Stretch After Exercise
When you finish your activity, your muscles should be warm and the blood should be pumping around your body. When cooling down, this is the time for those static stretches—think quad stretches, tricep stretches, lunges to stretch out the hamstrings and calf muscles.
Take Up Yoga
Activities like yoga and pilates are excellent, and if done regularly then you will quickly notice a difference in your flexibility. Don’t push your body to attempt poses that you’re not ready for, there should be some resistance in your muscles but no sharp pains or aches. There are many videos and tutorials aimed at beginners online, but ideally, you will do in-person classes so that your teacher can check and correct your form.
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]]>The post 3 Dance Classes to Try as an Adult appeared first on yourdailysportfix.com.
]]>Ballet
Ballet classes for adult beginners will usually focus on developing strength in the feet, ankles, and lower legs. Don’t expect to perform any gravity-defying leaps in your first few classes, ballet is challenging and it takes a long time to perfect posture and movements. If you stick with ballet, you will discover improved flexibility, strength, and overall fitness.
Capoeira
While technically a form of martial art, rather than a dance, this Brazilian art form involves many elements of dancing and will definitely challenge your coordination and agility! A way to get some serious exercise in, you may find it takes a while before you’re imitating the moves of the great capoeira artists. However, you will definitely have fun learning and can put some of the skills to the test the next time you’re on a dance floor.
Salsa
Surprisingly difficult to learn, when done well salsa dancing looks smooth, finessed, and beautiful. If you have a willing dance partner (or don’t mind dancing with strangers in the class), find a local salsa class to challenge your agility and coordination. Rhythm is really important in salsa, so before you go practice finding the rhythm in some songs by tapping your foot along. This skill will make the moves of a salsa dance much easier to navigate.
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