6 Reasons to Get Your Exercise Today

person exercising in the gym

You might have made a goal to start exercising so you can get into shape, but it’s usually easier said than done. Especially if you’ve fallen into a  remarkably sedentary lifestyle, that goal alone may not be enough to get you up and moving.

When that happens, the best thing to do is give yourself another reason–an immediate reason–to get moving right now. Lucky for you, we’ve already got six.

Because It’s fun!

Before you try to contradict me, hear me out. Exercise doesn’t have to be a means to an end, so don’t waste your time on a workout plan that kills you a little bit inside. If you wanted to try a new activity and it’s just not for you, that’s okay! Pick something else until you find the right fit.

Exercise doesn’t have to be running on the treadmill or bench-pressing your bodyweight surrounded by bodybuilders. Do you like riding your bike as the trees are blossoming? Extend your route. Do you think throwing frisbees is far out? Get together with a group to play ultimate frisbee.

So You Can Socialize

If you can’t stand being alone at the gym, left at the mercy of the critical voice in your head, recruit a few buddies to keep it at bay. Exercise is a great excuse to spend time with good friends or making new ones.

Even having one other person next to you can help the time pass more quickly between the latest gossip on your favorite TV series, witty banter, and their motivational support meant just for you. You may find yourself spending more free time being active just so you can be around those people.

To Gain More Confidence

With everything you face every day, it’s easy to get discouraged and doubt your abilities to do and be all that you want. Taking time to fit in a workout can help boost your spirits because when you prove to yourself that you can do something that’s physically difficult, you’ll recognize that you have the ability to make it through whatever else comes at you.

To Distract Your Mind

When the same thoughts and ideas keep replaying in your mind with no forward momentum, it’s time to take a break. Putting in a workout is a great way to channel that cyclical energy away from the problem at hand. Try to go somewhere else (like the gym or a nearby hiking trail) because the change of scenery will help you to get some distance from the problem.

Whether you’re trying to understand string theory or need to blow off loads of steam, physical exertion will give you something else to focus on so your mind is fresh when it’s time to return to go back and solve the problem.

So You Can Stretch Your Muscles

Sometimes, you’ve just been sitting too long and a good reminder of your physical capabilities is just what the doctor ordered. With a quick outfit change, you’ll be able to keep your health in check. You’ll avoid the need for hammertoe surgery by giving your feet some comfy gym shoes to wear as well as allow yourself to improve flexibility and range of motion.

Don’t forget that even simple exercises can help prevent injuries to important parts of your body like your spine.

Because You’re Preparing for Something

Did you set a goal that has a hard deadline? Often runners will use these types of deadlines to keep them motivated throughout a training period, but your goal doesn’t have to be running a marathon, or even a 5k.

Maybe you have an awesome vacation planned that requires walking all over a foreign city or hiking a gorgeous mountain. Whatever it is, remind yourself of how much stronger you’ll be if you don’t miss this workout! And remember how much more enjoyable the event will be if you’re physically prepared!

Exercise Smart for a Stronger, Fitter You

man stretching at beach

You used to be a fitness nut, but after developing some chronic pain, you’ve fallen into a sedentary lifestyle. You would love to get moving again–you miss hiking, long walks, even tumbling–but you’re afraid your old injuries will prevent you from making any progress.

The good news is that you can gain that active life back one step at a time if you consult the right professionals and use the right building blocks to safely build strength, flexibility, and endurance.

Consult a Professional

 

Depending on your health and current level of fitness, you may need an evaluation from your physician. Make a routine appointment and discuss with them the types of movements and exercises that you can start using. They may include other details about how long you should wait before adding new exercises or increasing the intensity of your workout.

It’s also a great idea to consult a professional athletic or personal trainer to put together the best workout plan for your situation. They will likely include recommendations for your diet as well.

Warm Up & Cool Down

 

Whatever level of exercise you plan to engage in, always begin with a warm-up and end with a cool down. Injuries that occur from poor preparation can easily be avoided, but they continue to happen. To avoid pulling a muscle or causing something more serious, take 2 minutes to perform some easy movements that get your blood flowing and your lungs working.

Once you’ve started your workout, you should also take routine stock of how you’re feeling. If you’re struggling to breathe, you might need to ease off on your pace or take a rest altogether. Don’t force your body to do anything it’s not ready to do. Not all pain is good pain, so listen to what your body is telling you.

When you’re workout is finished, remember to end with some calm, relaxing movements and stretches. Make a conscious effort to make kind movements that will help your body, not hurt it.

Balance

 

Unless otherwise instructed, you should be engaging in a variety of exercises meant to work your whole body. Don’t become so focused on those flat abs that you forget the corresponding back muscles. When you put too much focus on one area, you tend to forget to use any others and overuse that one.

Once you begin overusing one set of muscles, you can be sure they are headed for heavy wear and possibly another injury. Get your muscles balanced so you have a solid base to build on. As you strengthen each muscle, you will find you are reaching a higher level of fitness than you’d realized you could. Plus, you will be doing it with more ease.

Variable Movement

 

Lightly touched on above, take care of your body by exploring all types of movement. Look up the terms calisthenics and kinesthetics to get an idea of some skills you can try out and the mindset which should accompany those movements. Training your body to move and function in a variety of ways will help to battle past injuries and prevent new ones.

Think of these exercises as the energetic version of stretching. They increase your range of motion and flexibility while giving you a full body workout. Yoga is a great example of this and an easy place to start.

Body Mechanics

 

We’ve got you thinking about mindful movements, now it’s time to look at body mechanics. When it comes down to it, your posture and spinal health affect everything else. If you’re used to slouching or rounding your back, now is the time to break those habits.

To get an idea of where you’re at, start with some bodyweight squats. Focus on the alignment of your knees, ankles, hips, shoulders, and neck. You might think it’s okay if your form is 90% there, but that missing 10% may be just what sends you back to the couch with severe back pain. Also be mindful of how much weight you are choosing to lift and the length of your workouts.

One Step at a Time

 

It doesn’t take much to get started, and you can achieve your health goals if you give yourself time to grow and gain strength. Once you begin to enjoy the journey, you’ll find that how much better you feel every day is the best reward of all.

 

20 Fitness Tips To Get You Moving

stretching

Working out isn’t always as glamorous and fun as models and videos make it out to be, but it is important.

We’ve joined forces with Quality Home Fitness, a fitness equipment seller, to bring you this list of tips to help you on your journey to better health.

Don’t try to remember all of these tips (or do if you can!) but pick a few to keep with you through the week to incorporate into your life.

 

  • Make sure you move every day. Even if you can’t fit that 30-minute workout in every day, make sure you at least get moving – walking and stretching are great!
  • Schedule exercise. Sometimes, if we don’t schedule something, it doesn’t happen. You get busy, that’s okay! But make sure to schedule time in to improve your health too.
  • Incorporate muscle building into workouts. Some people are really into their cardio and love to run. But that’s all they do. Make sure to get some strength training in every now and then.
  • Find exercise you enjoy! Exercise doesn’t have to be dreadful. Find some fun activities that you enjoy doing to make your work out that much easier to accomplish.
  • Use one day each week for active recovery. Take a day to rest, but not the kind of rest where you sit on your couch all day. Make sure you move a little, go for a walk or do some yoga.
  • Don’t go more than two days in a row without exercise. Even on vacations, try to keep up the routine.
  • Increase intensity slowly. If you’re just starting out, take it slow. Schedule your exercise time for 20 minutes and keep the workouts simple, like walking. Work your way up to more intense and longer workouts.
  • Train with intervals. Instead of doing a nice steady paced workout for 30 minutes, do some intervals. Go easy for 2-3 minutes, and then work really hard for 1 minute. Repeat this 5-6 times for a great calorie-burning workout!
  • Get a buddy. You need someone to hold you accountable for your workouts.
  • Work out in the morning. When your workout is the first thing that happens when you wake up, you’re less likely to skip it.
  • Try yoga. Yoga is great for flexibility and strength.
  • Train for a 5k. If you can commit to running a 5k, you’ll need to train to make it happen!
  • Diet and exercise have to take place together. They’re married, plain and simple. You can’t be healthy with one and not the other.
  • Step off the scale. You don’t need to measure your weight every day to know if you are progressing. If you are working out and eating healthy, the weight will come off. Pay more attention to how you feel as you increase healthy habits.
  • Work hard, but be nice to yourself. We get down on ourselves too easily. Pamper your self-image and give all the pushing to your body. You are beautiful!
  • Switch it up. Don’t do the same thing for every workout. You. Will. Get. Bored.
  • Challenge yourself. If you don’t feel the need to chug a gallon of water or don’t even break a sweat, you might not be pushing yourself hard enough.
  • Set small, attainable goals. Achieve little goals along the way to a healthier you. Have one goal each week or every two weeks to help hold yourself accountable.

 

Have one large goal. Along with the small goals, have one overarching goal that you are always working towards.

Exercise for Children With Disabilities: a Few Things Parents Should Know

If your child has a disability, you already know that tasks which seem everyday for many parents can feel like insurmountable obstacles. A disability can complicate things. Daily tasks such as showering, eating, or cleaning up a bedroom can be incredibly difficult for a child with a disability. Exercise, in particular, can be a hard routine to break into. Doctors recommend that children get their hearts pumping every day, but that’s often easier said than done.

 

But there’s lots of hope. Kids with disabilities often overcome enormous odds to achieve their goals, and with your support, your child get the exercise he or she needs. Here are a few ideas for parents to help a child with a disability to get active.

Listen to the Doctor

First of all, it is absolutely crucial that you follow the advice of your child’s doctor. Physicians tend to have a range of experience with patients of many abilities, and they likely have some useful things to recommend, both for and against. Take notes at appointments, ask questions, and take home any pamphlets you’re given to read later.

 

If the doctor recommends a physical therapy regimen, make sure your child completes it as written as often as recommended. Physical therapy can be the essential element that prevents a condition from worsening over the course of a person’s life.

 

Similarly, avoid any exercise the doctor recommends against. Burning a couple calories won’t be helpful if it leads to long-term harm. If you’re unsure whether or not an activity will be accessible, look it up ahead of time and ask questions.

Find Kids With Similar Disabilities

Lots of kids have disabilities. And most communities offer a host of resources with which parents can connect and encourage meetups between their kids. For a child with a disability, meeting another young person with the same or similar condition can be deeply empowering and inspiring.

 

Exercise will be a lot more fun for your child if he or she is able to do it with other people. Because disabilities so frequently involve physical restrictions, many disabled people can have a tough time working out with other children, many of whom will not understand those physical restrictions.

 

On the other hand, many children with disabilities can do just fine—and even excel—at physical activities with nondisabled children. Additionally, some children with disabilities may feel excluded and “fenced off” if prevented from participating from the events that other kids do. So seek out others with similar conditions, but be careful you don’t make your child feel alienated.

Let Your Child Go at Their Own Pace

Don’t push your kid too hard. Exercise can be a challenge for anyone, and disabilities make things just that much harder. Encourage your young one, but accept limits and avoid shaming your child by making unrealistic demands. And remember that if you really want him or her to begin a lifelong exercise habit, you’ll have more success if you let it be fun.

 

And, of course, if your kid wants to go that extra mile, encourage it! Hard work is its own rewarding, and accomplishing a tricky goal can be hugely empowering to someone with a disability. Positivity is power!

 

Why You Should Look Into Medical Weight Loss

weight loss

Many of us spend years battling with our weight. It’s draining. Emotionally and physically. Do you really need to feel a massive sense of guilt every time you eat a dessert or so much as look at a bar of chocolate? But can you really bear the ill effects of being overweight? Crash dieting will often show impressive early effects but they wain after a couple of months. You feel exhausted because you’re not getting the sufficient food or the right nutrition. When you start eating a proper diet again, the pounds pile back on. What are the alternatives? Surgery? Surgery is costly, painful and has numerous risks and side effects. So where do you turn? What other options are there? This is when medical weight loss comes into play. It’s less commonly known than other weight loss methods. So here’s a quick guide to medical weight loss and why it might be the best option for you.

 

What Is Medical Weight Loss?

 

Medical weight loss doesn’t involve surgery or diet pills. It is actually a form of weight management which bases its suggestions on medical and scientific evidence. Who knows the human body better than a medic who has been studying it for years? The method targets the main causes of weight gain and obesity. When you start using medical weight loss, a specialist doctor and health team will personally guide you. You’ll receive the best advice and treatment. You’ll see the pounds shed off. But what’s best? It’ll stay off.

 

Do I Need To Lose Weight?

 

It is important that you only lose weight if you need to. Calculate your BMI. You can get your local GP to do this, or you can do it easily from home. All you’ll need is your sex, age, height and weight. You can input this data into an online BMI calculator for free. This will then work out your body mass index and indicate whether you’re underweight, a healthy weight, overweight or obese. If you’re overweight or obese, you should definitely look into losing a few pounds.

 

Why Should I Lose Weight?

 

Well, if you’re overweight or obese, you are putting your body under unnecessary strain. Your joints will be under pressure every time you move. Being a healthy weight also significantly reduces your risk of developing high blood pressure or contracting heart disease. You will feel more alert, more happy and confident in your body and more comfortable in your own skin.

 

What Should I Expect?
When you’re aiming to lose weight, you need to have realistic goals and expectations. You’re not going to lose two stone in ten days via any reasonable, healthy method. Patience is a virtue and you’ll be rewarded for taking your time and losing weight the right way. You should expect your lifestyle to change. Your diet will differ and your exercise regime will increase in both intensity and time. You might find the change a bit of a struggle at first, but you will adjust to it surprisingly quickly.

Exercises That Can Improve Your Wellbeing

stretch

We tend to think that the mind and the body are two separate entities. But what you do with your body can have a huge impact on how your mind sees things. Improving your wellbeing means that you focus on feeling good about yourself. It is where you can help aid symptoms of depression or low self esteem. But your wellbeing can also impact how you see the world around you. Making your outlook much more positive and ridding yourself of negativity. With that in mind, I thought I would share with you some of the exercises that are proven to improve your general wellbeing.

 

Running to clear your mind

 

Running is one of the most popular forms of exercise people have started to do. I think this is down to the simplicity of the activity. You need your running shoes, and away you go. Often putting in your headphones and zoning out on the world can help clear your mind. It enables you just to focus on one activity. It’s a great way of building up general fitness. As it’s something that can fit around even the busiest of lifestyles, there is no surprise why running is growing in popularity.

 

Pilates to improve your postures

 

Pilates is a system of exercises that use apparatus to improve your posture, physical strength and flexibility. It can also be used to enhance your mental wellbeing. Allowing you to focus on areas that could cause you pain and uncomfort due to the buildup of stress. The slow physical activity can aid in chemical changes to the brain. Helping you focus on improving your general wellbeing as well as your core exercises. Pilates is something you can do from your own home, or join a class like True Pilates.

 

Yoga to help with your mental awareness

 

Yoga is a great way to get more in touch with your thoughts. It’s a hindu spiritual ritual which includes breath control and simple meditation. While adopting simple bodily poses to help stretch and alleviate pressure points in the body. Yoga is something that is widely practised, either at home or by way of joining a class. It’s an excellent method for working on your mindset and clearing your head of those daily stresses.

 

Swimming as an all over body workout

 

Swimming is one of the only exercises that uses many muscles groups at once. Giving your body an all over workout, without the need to spend too long in a gym. Not only that, but your heart and lungs must work harder to ensure that oxygen is pumped around the body. People also find that being in the water is a great way to relax. So not only can the water calm you but it can give you a great cardiovascular training session.

 

Gentle early morning stretches

 

Finally, don’t underestimate the power of early morning stretches. They enable you to get your muscles working quicker and alleviate any tension built up from the evening. It’s also a great way to fill your body with oxygen and helps you wake up better and more positive for the day ahead.

 

BMI Above 30: What Does This Mean For My Long-Term Health?

scale

The BMI index has become an invaluable resource tool for health experts over the years. It’s also great for us, providing a simple way of getting an overall outlook on our health. It’s so easily accessible to us, however, that it can actually be perceived the wrong way.

 

Let’s say you look at a BMI index, and you come back with a rating above 30. Some might look at that as nothing but an inaccurate reading, and a bunch of figures on a piece of paper. If a doctor, however, told them they were obese, they’d sit and take notice.

 

So, we want to put this BMI information into reality for you. A reading of over 30 considers you obese, and we’re going to tell you why this is so potentially damaging.

 

Symptoms

 

The symptoms of a BMI rating of this level are plentiful. Your risk of developing a chronic disease goes way up when you’re classified as ‘obese’. This might include diseases like diabetes and heart disease, for example. We can’t go over every single thing that could affect you, as there are so many risks with being obese. A low BMI will help those embarking on an acid reflux diet as much as it will for those with heart problems. We can’t overestimate just how detrimental a 30+ BMI could be to your health. It’s imperative that you seek ways to lower that rating.

 

High-Risk Factors

 

So, you’ve got the results back, and you’re a 30 rating on the BMI scale. That’s not good, and you need to make sure you start finding ways to improve it. That said, you’re putting yourself at an even bigger risk if you’re adding more factors into the mix.

 

Let’s say for example that you’re a heavy cigarette smoker. Maybe you’ve got high blood pressure, too? Do you ever get any exercise? Does your family have a history of heart disease, for example? There are lots of factors to bring into the equation. The more of them you have, the bigger the potential risks. While looking at a BMI scale is a good way of determining your overall health, your doctor will help you to explore this further.

 

Complications

 

Now, we’re going to confuse the matter somewhat. There are complications when it comes to BMI. The rating you get isn’t always going to be 100% accurate. You could theoretically register with a 30 BMI if you’re just very muscley, for example. It can also struggle to miss other things, like those who suffer from body fat issues but have a normal weight.

 

In any case, a BMI rating is a good way of determining things, but your doctor will assist you further. It’s always a good idea to seek expert help from others who can find ways to improve your health based on your conditions. BMI is a general way of determining things. You want a tailored approach, and that can only be found by taking the issue further.

 

When Athletes Want To Get Fit Fast, This Is What They Do

elliptical

We’ve all dreamed of getting fit fast. However, most of us believe we’ll have to slog it out for months. And even then, we’ll still be panting if we climb more than a couple of flights of stairs.

 

The good news is that science is now looking carefully at the question of what makes us get fit the quickest. Professional sports and athletics are driving the interest. But the science benefits us all. We can all copy the training habits and regimes of the best in the world. Here’s what to do to improve your fitness as quickly as possible.

 

 

In 2011, scientists investigated the effect of long warm ups on exercise performance. Writing in Applied Physiology, they found that a long warmup actually impeded exercise performance. They compared a traditional 20 minute warm up of cycling to a short warm up that was more intense. They found that athletes who did shorter warm ups had better performance in their main workouts. In the study, those doing the shorter warm ups used sprints. But you can do any type of intense exercise that only lasts a few seconds. How about doing 20 jumping jacks as a warm up? Or what about some bodyweight squats? Both of these exercises will warm you up quickly without sapping energy from the rest of your workout.

 

Work Hard Right From The Start

 

You might think that you have to pace yourself during your workouts. But that, according to science, might be a myth. According to the College of New Jersey, those who went all out at the start of their workouts ended up burning more calories. The reason for this, apparently, is that intense exercise puts your body in an oxidative mode. Intense exercise flips a switch that forces your body to start drawing energy from stored fat.

 

Working hard from the start also makes sense from a psychological point of view. Getting the tough bits out of the way while you’re still fresh is a lot easier than when you’re tired.

pexels-photo-136405

 

Listen To Music

 

There have been a lot of studies done on the effect of music on exercise intensity. What’s interesting about music is that it creates a direct channel, straight to the amygdala. This region of the brain is responsible for most of our primal instincts. And directly stimulating it can lead to a reduction in perceived pain and effort. That’s why so many sports psychologists, like Dr. Karageorghis, recommend music. His best workout songs include Moves Like Jagger by Maroon 5 and Jai Ho by A. R. Rahman. Both of these are fast paced songs designed to get you in the mood for exercise.

 

Use The Elliptical

 

Elliptical machines are a staple of the gym. But most people put them in the same category as the treadmill. They’re not. There are many science-backed reasons why elliptical machines are actually a heck of a lot better. The main reason is that they increase the work done by your body for the same effort. According to one study, people’s pulses were higher when they used the elliptical compared to when they used the treadmill. Another study found that the elliptical was as effective as the Stairmaster at improving fitness. And, unlike the elliptical, the Stairmaster is grueling. Right now the advice is to vary the difficulty on the elliptical by changing the incline. Do 5 minutes on a steep incline, followed by 3 minutes off, and then repeat.

 

Always Go For The Latest Fitness Fads

 

You’ve probably noticed that your gym advertises a new and exciting class practically every month. But rather than see it as a gimmick, see it as another new way to mix up your routine. It might sound strange to advise somebody to try out each and every new fitness fad. But challenging your body in new ways is the key to busting through plateaus. Rachel Cosgrove, author and fitness expert, says that people should mix up their routines every month or so. If they stick with the same routine, month after month, their bodies will adapt, and their progress will slow. She suggests changing your workout every month. And if that means adopting the latest fitness fads, so be it.

 

Lift Heavy

 

For many people, losing weight is a significant challenge. But new evidence suggests that lifting heavy weights is actually an excellent way to achieve this. First off, lifting heavy helps to build lean muscle. Lean muscle then passively burns more calories than adipose tissue. Second, going heavy in the gym directly burns more energy than using lighter weights. According to Cosgrove, it boosts your metabolism.

 

Use Intense Cardio

 

Universities around the world have been getting excited about the idea that it might be possible to get fit with just 3 minutes of exercise a day. The University of New South Wales in Sydney wanted to know whether shorter bouts of exercise are better than longer ones. So they put it to the test. They recruited volunteers and split them into two groups. The first group did a regular cycling workout at a constant pace. The second group was instructed to do cycling sprint intervals. Their total exercise time was half that of the first group. The two groups were then tracked for the next 15 weeks to measure the effect on their weight. Even though they didn’t exercise for as long, the first group lost three times more weight.

 

It turns out that high-intensity training flips a switch in your body that causes it to burn more fat. It’s a win-win. High-intensity exercise is more interesting, more time efficient and gets you fit faster.

 

Swap Out A Cardio Session For A Strength Session

Recently, the University of Alabama conducted a study on weight loss. They wanted to find out which weight loss regime best-protected muscle. They compared an all cardio regime to a cardio and weights regime. Under the cardio regime, 92 percent of the weight loss was fat, 8 percent was muscle. Under the cardio and weights regime, 100 percent was fat.

8 Ways to Exercise While You Commute

Exercising is something many people look forward to, but may have no time for. It does not have to be a chore you can make it interesting and enjoy it while you commute. Health and fitness experts recommend performing exercise as you travel in the car, bus, train or plane.
Many people commute for 30 minutes to several hours every day. Some people spend time in reading the newspaper or a book on the road, while others watch the same scenery they are used to, every day.

This can change as you adopt the following 8 ways to exercise while you commute.

Walk to the workplace or park a distance away
If you work near your home, you are lucky because you can walk 2 or 3 days a week if it is safe for you. Walking strengthens your whole body and lets you enjoy the fresh air as you walk.

Strengthen your muscles
At times you may have a busy schedule that makes it hard for you to find time to visit the gym or take your regular workouts as planned you can strengthen your muscles while you commute. Sitting in the car, bus or train every day to and from work can leave you exhausted to say the least. You can strengthen your muscles by tightening and relaxing them as many times as possible, without leaving your seat.

Stand in the bus or train
You can stand in the bus or train for half an hour or decide to do so all the way, depending on the distance. This will tone your muscles, joints and blood vessels as well as strengthen your bones. Hold onto the rail and enjoy the ride. If you feel fatigued take a seat.

Take the stairs
Instead of taking the elevator at your workplace or residence, take the stairs instead of. This will increase the strength of your muscles and make you fit and healthy.

Walk around as you wait for public transport
Waiting for public transit can take long. You can utilize this time by walking around. Keep repeating the exercises and it will not take long time before you notice the changes.

Try to put more weight on one leg at a time as you lift the other leg.
Flex your wrists by clasping your hands and relaxing them. Strengthen your calf muscle by standing on your toes and holding on for a few seconds at a time before bringing them down. Start with 20 exercises and keep increasing until you hit 100.

Squeeze your hands against the steering wheel
When you are held up at the traffic lights or you get caught up in the traffic jam, squeeze your hands against the steering wheel and alternate by pushing them away. Keep repeating. This will tone your fingers, wrists, arms and shoulders.

Inhale deeply and then exhale
Oxygen is vital for your body metabolism. By breathing in deeply and out, not only do you supply your body with oxygen, it also helps you to relax.

5 Tips to Prepare Yourself For Your First Triathlon

You started out as a runner. Running is a great form of stress reliever for you so your developed it from a simple hobby and exercise into sports. From your first 2km run to longer, tiring yet accomplishing kilometer run.

Running seems to be a much easier sport for you so you find something to push you on the edge. And then one day you thought of joining triathlons. The challenge seems to tickle your determination and push your motivation. It’s a step towards pushing yourself out of your comfort zone and breaking your limits.

But how do one prepare for it especially if you’re only a master of one or none among all three: running, cycling and swimming? How do you prepare for your first triathlon?

Training and preparing yourself physically would not be enough. You would also have to prepare your overall mentality for the best race of your life. Being a first-timer can be intimidating but if you’re really determined to race past the finish line, you must remember these tips to prepare yourself for your first ever triathlon race (and become a triathlete!).for your first triathlon

Schedule your training

This is especially important if you work 8 hours a day, 5 times a week. With suchlike work schedule, it would hard to find free time for you to train.

Allocate sufficient time for each disciplines. But before that, focus on your strengths and weaknesses so you know which discipline you need to work out more. If you’re already great with running, spend more hours training for cycling and swimming. Again, plan your training and ensure you devote all your time during training hours. Have your friends tag along in your training sessions to stay motivated.

Invest in your race gears

A flexible and comfortable suit plays a major role in your marathon success so make sure that you find yourself a great triathlon gear. Chaffing while your in the middle of running won’t be a great feeling so better find a suit that is breathable and suitable for you.

In addition, before the day comes, ensure that your bicycle is as ready and prepared as you are so you can avoid extensive malfunctions. Also, make sure that you bring your repair kit with you in case your tires succumb. Do take a test for your swimming essentials as well so you’ll know early if there’s anything you need to replace. For instance, if your goggles clouds up and blurs your vision while underwater, buy something better. Always find the best equipment you’re comfortable in and works for you so during the race, you’ll only worry about you and the finish line.

Do proper workout routines

Do you think you’ll need a thousand crunches to train for the race? Work the right parts of your body and figure out methods that could be beneficial for you.

Most of the time, coaches would train their athletes to focus on their endurance, speed and technique. As mentioned in the first tip, you have to schedule and plan your training carefully and it needs to be specific.If you’re unsure (you definitely are), consult with a professional coach to help you structure your training and give you advice to survive and conquer your much-awaited race.

Prepare your mental state

Aside from training your physical capabilities, you would also have to prepare your mental health as well. If you are unaware, there are people who die in triathlons due to various reasons.

This is especially important during the open-water swimming. You will be paddling and stroking in the water along with other racers so you should expect physical contact during that phase. You need to swim in a defensive manner. Aside from that, you would also need to prepare yourself for the water temperature. Most likely you’ll be splashing in cold water that can cause a shock to your body.

Practice. Relax. Enjoy

Signing up for a triathlon race is easy. Although getting through it is difficult, finishing off the race and granting you the medal is the best part of the long journey.

All the same with other kind of sports and other adventures; boxing, running, swimming, trekking, hiking, etc., triathlon needs prior training and extensive practice as well as preparation. There’s no way one can finish this race without training beforehand. Train each day so when it comes to the most-awaited time, you’re less nervous and more ready to tackle the race.

Most importantly, relax and enjoy the race. It’s your first time so enjoy each moment. Be dauntless for this sport and enjoy the whole process; even the cold water. It’s your first time so don’t bother coming off last, finish the race is a success itself. So don’t pressure yourself too much and enjoy the atmosphere.

About Chie Suarez

When you can’t find her watching the latest films in the cinemas eating popcorn, she’s probably writing for SWIMSHOP — the Europe’s premier swim specialist. They are both recognized nationally and internationally for providing the essentials for every swimmers of all levels.