Some Things to Think About Before Starting Your Triathlon Training

Basic principles

Before you start some serious triathlon training, you need to establish the basic principles and assess your own personal level of fitness as well as your strengths and weaknesses. Here are some general guidelines to get you started.

Start off slowly

Whether you’ve moved up from one sport to three or have been sedentary up until now, you need to progress slowly with a new sport. Your joints, muscles and tendons will all take time to adjust. Over-strain your body with too much too soon and you may get injured and frustrated, just because you used to swim, cycle or run proficiently does not mean your body can still do it. Take small steps, not giant leaps. This may mean putting off training with fitter people until you’ve acquired some basic fitness.

Get sound advice

Your advisers should draw on their experience and be in a position to offer useful training, nutrition and equipment tips based on sound principles. Your ability to filter advice and make it relevant to you is paramount. A good coach can guide you when you have problems and will it make it easier for you to get back on track. Your local triathlon club can advise you on how to go about finding a coach.

Get the right equipment

Triathlon requires more equipment than almost any other sport. You need the correct clothing and tools to train in three sports and eventually compete. Start with entry-level purchases rather than getting the best or being persuaded to buy something that’s a waste of time and money. Apart from what you need to train and compete, less is more. You will have enough equipment to find, sort out and keep maintained without having unnecessary items.

Build your base

It is important to build your foundations in all three sports slowly. This ‘base’ combines practice in the technical skills of swimming, biking and running with modest-effort endurance training. It gives you the skills to improve your efficiency of movement and the endurance to be able to complete race distances with ease. Having good stamina and skill enables you to add speed later – if needed – without your muscles or co-ordination breaking down.

Have a goal at all times

Goals don’t have to be permanent; instead, see them as tasks to complete, and break down your big targets into smaller, manageable chunks, it may be that your goal is to run twice this week as you did not run at all last week. You also need to get your bike serviced and find out the new pool timetable for laned sessions. Add these together and you’ve moved forwards. Remember that short-term tasks break down big goals, making them less formidable.

Exercise Guide : Kettlebell Workout Programs

Complete body fitness can easily be achieved through the proper performance of a kettlebell workout program. Kettlebells don’t just condition, tone and strengthen the muscles, they also promote cardiovascular health and flexibility. Here are four tips to help you succeed with your fitness goals using kettlebells:

Kettlebell Workout Program Tip #1 Choose The Right Weight

Many beginners make a common mistake with kettlebell exercises. They start off with weights that are too heavy for them, and rush through the routine. Weight needs to be increased in gradual degrees until the body is used to them to avoid injuries.

Kettlebell Workout Program Tip #2 Set A Sensible Pace

Increase pace and intensity gradually. When it comes to kettlebell workout programs, people have differing degrees of endurance. Therefore, each person needs to set-up a program that is specific to them, and not just copy one from another person. It is, however, often advisable to workout at least three times a week on three to six kinds of exercises at 15-30 repetitions each.

You’ll know when the time is right to increase your pace because you’ll be able to perform the kettlebell exercises without feeling any strain on your body. Should you notice significant changes in your muscle tone or weight, this is another indication that you need to increase the intensity of your program.

Kettlebell Workout Program Tip #3 Prepare Beforehand And Take Rests

Proper preparation is critcial. Before each session, you need to warm up for at least 10 minutes. On your first session, take the time to learn the right form first.

To train safely you should also be taking regular breaks. This is necessary to help your muscles recover and is the most basic preventive measure against serious injuries.

This means resting for a few seconds between repetitions and not working out every day. As an additional measure, if you start regularly performing then you should take a few consecutive days off from it a month.

Kettlebell Workout Program Tip #4 Sets Of Exercises Choose exercises that work on all your muscles. Though kettlebell programs can be a complete workout, for them to be so, you need to do a range of exercises. Look to target at least the 3 major muscle areas – upper, lower and core.

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How To Prevent Golf Injuries

A large number of amateur golfers suffer from golf injuries, the worst of these injuries can prevent a person from ever playing golf again – at the very least these injuries can result in the weakening of muscles and a lot of lower back pain. As most good golfing instructors will tell you, the reason that amateurs are injured when playing golf is because their muscles are neither strong enough nor flexible enough to play the game well.

Golf may look like a very laid back game but it is actually quite strenuous and involves the use of almost every muscle in your body. Professional golfers know all about the risk of injury in golf and they also know that the best way of avoiding it is a good fitness program and regular golfing exercises. When a person exercises regularly they strengthen their muscles and increase their flexibility. A good golf swing is a whole body movement and unless those muscles are used to regular strengthening and stretching exercises they will not have the flexibility that is need to be able to play golf well and without acquiring an injury.

Golfing can result in a large number of injuries and it is almost always because the golfer does not have either a golfing fitness program or a set of pre-game warm up exercises. Sixty percent of golfers are injured playing golf and the risk of injury increases with age.

Playing for too long, a faulty swing and the lack of a proper exercise program and warm up are all factors that can result in a golfer being injured. If you are going to play golf then you should add at least fifteen minutes onto the overall time for warm up exercises – the problem is that many amateur golfers fail to see the need for this and that is why they suffer golf injuries.

A brisk walk and a few stretching exercises are the least you should do as a golfing warm up. Don’t make the mistake of thinking that the first couple of games are a warm up, they’re not. The golf swing is a complex and difficult movement to get right, it is much easier when your muscles have been suitably loosened up beforehand, which is why you should always do some pre-game exercises and stretches.

When you begin your stretching exercises then you should always remember that whatever you do with one side of the body you should do with another. Stretching is a major part of increasing the flexibility of your muscles and flexible muscles lead to a better swing. Not only that, but your newfound range of motion relieves stress off your muscles during every swing during the round.

Most people who start on a fitness program including golf stretches say that within a couple of weeks their swing and then their drive improves dramatically – they are also far less likely to suffer golf injury when they are fit.

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