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Exercise Of The Day – Planks

Exercise Of The Day - Planks

Benefits of Plank     High plank. Get into the top or start of a pushup position. Keep your palms and toes firmly planted on the ground, your back straight, and your core tight. A saggy back or bottom during a plank can result in lower back pain later on, so be sure not to compromise your form. Do not let your head sag. Low plank. Lower down to your forearms, maintaining the same positioning and form as the high plank. Planks activate more muscles So, what exactly is it…

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Exercise Of The Day – PushUps

Exercise Of The Day - PushUps

What are the benefits and risks of doing daily Pushups ?     Traditional pushups are beneficial for building upper body strength. They work the triceps, pectoral muscles, and shoulders. When done with proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles. Pushups are a fast and effective exercise for building strength. They can be done from virtually anywhere and don’t require any equipment. Doing pushups every day can be effective if you’re looking for a consistent exercise routine to follow. You…

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Stress Symptoms

Stress Symptoms

What are the main symptoms of stress Stress affects us all. You may notice symptoms of stress when disciplining your kids, during busy times at work, when managing your finances, or when coping with a challenging relationship. Stress is everywhere. And while a little stress is OK -- some stress is actually beneficial -- too much stress can wear you down and make you sick, both mentally and physically.The first step to controlling stress is to know the symptoms of stress. But recognizing stress symptoms may be harder than you…

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Heart Rate Training

Heart Rate Training

What are the main benefits of heart rate-based training?     Wearing a heart-rate monitor means you can get detailed feedback on how hard you’re working. This enables you to train smarter, allowing you to get the desired training effect out of each workout. The first thing to work out is your maximum heart rate (MHR). A rough guide is 220 minus your age. Or there are field tests that can be done to get an approximate reading – such as doing a two-mile time trial on a track or…

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Benefits of Strength Training

Benefits of Strength Training

How Strength Training Can Help You.     Strength training can help you get stronger and look and feel better with just a few short sessions each week. You can do strength training with free weights such as barbells and dumbbells, weight machines, or with no equipment at all. Exercises that use your body for resistance include: Abdominal crunches Lunges Push-ups Squats Step exercises Resistance bands and tubes can be used with: Arm curls Kicks Squats Other exercises Strength-training tips The American Heart Association recommends strength training at least twice a week. You may…

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Exercise Of The Day – Mountain Climber

Exercise Of The Day - Mountain Climber

Get Your Cardio in and Strengthen Your Abs With Mountain Climber.     The mountain climber is a classic ab exercise, and we love it because it will strengthen your core as you simultaneously work on your cardio and muscular endurance. This move is a great addition to any ab workout, especially if you've already mastered the basics like crunches and planks. How to Do Mountain Climbers Start in a traditional plank with your shoulders directly over your hands and wrists. Be sure to keep your back flat and your…

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Benefits of Cardio Training

Benefits of Cardio Training

Practice these fitness fundamentals to help lower your health risks and improve your quality of life.     In a nutshell, the term aerobic means "with oxygen." Aerobic exercise and activities are also called cardio, short for "cardiovascular." During aerobic activity, you repeatedly move large muscles in your arms, legs and hips. Your heart rate increases and you breathe faster and more deeply. This maximizes the amount of oxygen in your blood and ultimately helps you use oxygen more efficiently. How well you use oxygen is called your aerobic capacity.…

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Free Training Plans

Free Training

To help you with your training, at the Bodyfeed Triathlon Coaching we decided to offer some free Training Palns for you. Just add to the cart or click on BUY, complete the transaction until the end and you will receive instructions on how to download the PDF file. Do not worry you will not be charged free spreadsheets have a value of $ 0.00 Generally, our plans include access to coaches by email, WhatsApp, Facebook message and private group, personal intensity zones all through TrainingPeaks®, but this PDF spreadsheet provides…

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Open Water Swimming

Open Water Swimming

Sixth Of The Series - Starting With Triathlon Tips for Open Water Swimming   A swimmer in the open water is essentially a displacement vessel. The bow wave created by a swimmer has forward and lateral movement. These waves move at an angle relative to the direction of the swimmer and are based on the swimmer's speed and size. There are three key facts to keep in mind: The faster the lead swimmer, the better your draft will be with all other things equal. The physically larger the lead swimmer,…

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The Heart Rate Zones

Heart Rate Zones

THE BASICS     Heart rate zones, or HR zones, are a way to monitor how hard you’re training. There are 5 heart rate zones based on the intensity of training with regard to your maximum heart rate. An effective running plan or workout plan will include different types of workouts with varying frequency, duration and intensity spaced out so that you have time to recover. This means that some workouts should be short and intense, some long and light, some can even be long and tough. It’s the variety…

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Nutrition Is A Big Factor

Nutrition Is A Big Factor

Fifth Of The Series Starting With Triathlon   Nutrition for Endurance Whether you’re an endurance athlete or just looking to improve your aerobic exercise, knowing the basic information on nutrients is the first step to improving your endurance training. Learn how to maximize your athletic performance by adjusting your nutrition plan and leave your competition behind. Endurance and Diet The most popular endurance events include running, swimming, and cycling. These may be single-activity events such as ultra runs, or multi-sport events such as triathlons. Regardless, any aerobic exercise lasting one…

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Find The Right Running Shoes

Find The Right Running Shoes

Fourth of the series - Starting with triathlon   A decent running shoes will help you a lot and will cost from 80.00 to 200.00 depending your needs. To figure out what type of running shoes you should buy, you first need to know that kind of feet you have. A knowledgeable salesperson at a running specialty store can help you find the right running shoe for your foot type, but you can also figure out what type of foot you have on your own. One way is to just…

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Swim Drills

Swim Drills

Third With Series - Starting With Triathlon   Whether you are just getting started with triathlon or you’ve been doing for years, working on improving your swim technique is one of the most important things you can do. Focusing on technique drills helps you swim faster, get a better workout, burn more calories, reduce your chance of injury, and of course have more fun in the water! These 5 swimming drills are perfect for beginner swimmers: What is a swimming drill? A drill is an exercise done specifically to help your swimming technique.…

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Run Pain Free With Dynamic Warm Up

Run Pain Free With Dynamic Warm Up

Research shows that a dynamic warm up improves quadriceps strength and hamstring flexibility   Hitting the road after you just spent hours curled up in bed or behind a desk can shock your system. That's why it's smart to do a dynamic warmup before you launch into a workout. A dynamic warmup prepares your body for the demands of running by increasing core body temperature, improving range of motion, and boosting blood flow to the big muscles you'll rely on most while running—your glutes, quads, and hamstrings. It'll allow you…

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Stretching Guide For Runners

Stretching Guide For Runners

Stretching Exercises For Runners & Triathletes     This eight-stretch routine will keep you flexible in all your main running muscles. Follow it after every run, or once or twice a week – it depends how naturally flexible you are. If you’re pushed for time, try the three-minute alternatives; if you need to work more on a specific muscle, practice the deeper stretches; and once a week, try to add the whole-body stretches. Remember: Don’t stretch cold muscles. It’s far better to stretch after a run than before. Do stretch…

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What Bike To Use On First Triathlon

Second of the series - Starting with triathlon

Second of the series - Starting with triathlon   Yes, your bike is fine. Any bike you're currently riding will work just fine. It can be a road bike, mountain bike or hybrid. Many people have completed their first triathlon on a borrowed bicycle. Be sure the bike is correctly fit to you and is in good working order. The most common bicycles found in a typical race transition area include triathlon, road, mountain and hybrid. As the race becomes more competitive, such as USA Triathlon National Championships or Ironman,…

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Go Short Before Go Long

Go Short Before Go Long

First of the Series - Starting with triathlon     We don't know if it is correct to say that triathlon is "the" fastest growing sport in the world; but it is definitely among the first. If you search for people who have completed a triathlon and ask why they decided to participate in the sport - what got them there - you can get an answer included in the list below: I like challenges. I have a dream to complete a triathlon. I want to make one for my…

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Why is Endurance Training Important

Why is Endurance Training Important

The importance of endurance training goes beyond running a marathon or completing a triathlon     Endurance Training Endurance training builds the stamina and energy required to reach your fitness goals and live a healthier life. Whether you want to complete a marathon, triathlon, bike race or just want to develop the cardiovascular and muscular endurance you need to play with your kids, endurance training will help get you there. What is “Endurance” “Endurance” refers to your ability to exert yourself or remain active over time. It also refers to…

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How Important is to have a Annual Training Plan

ATP - Annual Training Plan

ATP - Annual Training Plan     Without goals there will be no direction to your training. Without a plan there is no pathway to achieving those goals. ATP or Annual Training Plan is the "Blue Print" of the athlete season. An annual training plan solves both of these issues by providing the structure around which individualized training sessions can be set to allow you to reach optimal performance at your target events and achieve your goals. This blog first looks at the process of creating an annual training plan and…

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Interval Training

Interval Training

Interval training: An essential guide for cycling performance High-intensity interval training is vital for competitive performance, but why is it so important, and what is the most effective form? Interval training is a necessary evil for optimal performance – it’s uncomfortable but it works, and the benefits are manifold. Regularly completing multiple bursts of high-intensity riding can increase VO2 max and stroke volume (the amount of blood ejected by each heart beat), reduce blood lactate levels, enhance fatigue-resistance, improve neuromuscular efficiency, and increase peak power by up to six per…

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Bird Dog Exercise Execution

Bird Dog Exercise Execution

Strengthen Your Back and Core Muscles Bird dog is a core strengthening exercise that works both abdominal and back muscles. It requires a little more coordination than other beginner level back exercises. And to do this exercise well, you'll need to keep your body posture steady as you lift your arm and leg. You'll also need to concentrate on the way in which you perform the bird dog exercise. Here Is How to Do the Bird Dog Exercise, for Beginners Assume The Start Position: Get onto your hands and knees. Line…

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Become A Strong Runner

Become A Strong Runner

5 Straight exercises to become a better runner For you to do well in running, your workouts should not be limited to spreadsheets, which tell you how many miles you need to run each day and how intense. When you start investing in the stride, it is important that your exercise program also include strength training exercises because they are responsible for keeping your body and muscles ready to withstand the impact that the stroke brings to your joints.But what are the best exercises when it comes to running? Ideally,…

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Principals Of Triathlon Training

Principals Of Triathlon Training

Introduction To Triathlon Training Training in general is about creating adaptation which leads to improvement. Workout loads (workout volume times workout intensity) is a way of quantifying the stimulus you take on that your body attempts to adapt to it. Whether you’re training for a sprint triathlon, Olympic distance, or a half or full Ironman, the actual workouts in your calendar are just the tip of the iceberg, the must important piece if the how you plan not just your workouts but your hole season Stress In terms of training,…

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Hydration Without Error: Hit The Sips To Run Better

Hydration Without Error: Hit The Sips To Run Better in your Running Training

Runners who started a 12km race on a hot day without drinking water finished 3 minutes slower than when they ran hydrated   You probably already know that hydration in the running is part of the strategy to do well in training and racing. After all, the water we drink regulates body temperature and repairs the muscle fibers we recruit to run. In addition, the liquid is a source of micronutrients and minerals (calcium, sodium, potassium and magnesium), also present in isotonic, essential for physical activity. Loss of water and…

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All You Need To Know About Protein

All You Need To Know About Protein

As a macronutrient, protein is very important for several functions     Chicken, meats and eggs have already tired your taste buds and you need more protein-rich foods to vary the menu? As a macronutrient, protein is very important for several functions: it is in all cells, tissues and hormones. It protects and regulates the body's chemical reactions and repairs tissues and muscles. Although it is as necessary as other nutrients - carbohydrates, fats, vitamins and minerals - many people believe, especially among those who train, that the more protein…

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