Bayram Cigerli Blog

Bigger İnfo Center and Archive
  • Herşey Dahil Sadece 350 Tl'ye Web Site Sahibi Ol

    Hızlı ve kolay bir şekilde sende web site sahibi olmak istiyorsan tek yapman gereken sitenin aşağısında bulunan iletişim formu üzerinden gerekli bilgileri girmen. Hepsi bu kadar.

  • Web Siteye Reklam Ver

    Sende web sitemize reklam vermek veya ilan vermek istiyorsan. Tek yapman gereken sitenin en altında bulunan yere iletişim bilgilerini girmen yeterli olacaktır. Ekip arkadaşlarımız siziznle iletişime gececektir.

  • Web Sitemizin Yazarı Editörü OL

    Sende kalemine güveniyorsan web sitemizde bir şeyler paylaşmak yazmak istiyorsan siteinin en aşağısında bulunan iletişim formunu kullanarak bizimle iletişime gecebilirisni

Injuries etiketine sahip kayıtlar gösteriliyor. Tüm kayıtları göster
Injuries etiketine sahip kayıtlar gösteriliyor. Tüm kayıtları göster

6 Ways to Prevent Workout Injuries

Working out is surely one of the most effective ways to become healthy. It's not easy but the rewards are great. You know what they say, "No pain, no gain," right? But sometimes we get so immersed with working out that we tend to neglect our safety that we end up with an injury instead of a healthy body. So to increase the gain and lessen the pain, here are 6 ways on how you can prevent workout injuries.

1. Have a checkup. It is advisable that you consult a doctor before you start your exercise program. This is to make sure that your body can handle the physical strain that you are about to immerse yourself into. That way you can have an idea on what you can and cannot do. This is also the best time to know if you have any disease or condition that can jeopardize your health when working out.

2. Get a personal trainer. It's dangerous to embark on a strenuous workout routine alone especially if you don't know how to start. Get a good trainer to work with you to give you tips and advice on how to get fit properly and safely. It is also comforting to know that someone is watching over you so that you don't go past your limit and hurt yourself. Once you get the hang of the routine, that's the time you can try working out on your own.

3. Dress properly. Make sure that you wear the proper gear for the kind of physical activity that you're about to do. This also includes getting the right safety equipment for the sport. Choose the right footwear depending on the activity. If you need bring an extra pair then do so. Also take notice on the kind of clothes you'll be wearing. Make sure that it keeps you cool and dry.

4. Warm up. Warming up before working out is very important if you don't want to get injured. Make sure that your body gets a feel of the physical activity that you're about to undergo. Limber up, stretch those muscles, and break a few sweats by doing light exercises such as walking, stretching, jogging, or any activity but a very slow pace.

5. Go easy at first. When you're starting your exercise program, don't go too hard too soon, or your enthusiasm might just get you injured. Go easy at the beginning of the routine by doing light to moderate exercises then gradually increase the intensity over time. Your trainer will be of great help if you don't know what to do yet.

6. Listen to your body. Pain is given whenever you start working out. But you also need pay close attention to any discomfort that may lead to injuries. If you feel any sharp pain, dizziness, or weakness, stop and find out what's wrong. Never push yourself past your limits especially if you're already hurting. If you need to take a day off from exercise so you can recover, then do so. Remember, it is better to have a day off from the gym for some rest than months off because of an injury.

Whenever you're embarking on a journey towards health, make sure that one of your priorities is safety. There's no sense in working out so hard only to end up with a torn muscle or a broken bone. Hopefully the tips mentioned above will help you gain more health with lesser pain.


"Any workout which does not involve a certain minimum of danger or responsibility does not improve the body - it just wears it out."

Running Injury Prevention - How to Prevent Injuries When Running And Exercising

To achieve consistency with your running program—or with any other training program, you need to learn how to keep the nightmare of injuries at bay. Let's face it, running is not 100% percent safe activity; the high impact nature of this sport can lead to a myriad of serious injuries such as bone fractures and runners knee. Nevertheless, most of the trouble can be dodged if you implement and follow the right training strategies for injury free running.

Therefore, if you're looking to ward off running injuries while getting the most out of each training session, here are 5 training guidelines that can help

Proper Running Shoes

Running in the wrong shoes increase the chances of discomfort and running injuries such as Achilles tendonitis and black toenail. As a result, if your running shoes are too old, too tight, too wide or just uncomfortable, ditch them and go look for new sole-mate. Head to the nearest sportswear store and pick the right pair for you.

Start With Warm-up

Make sure to start all your training sessions with a proper warm-up. Doing so helps your body to get ready for the task ahead by improving blood circulation and loosening up muscles and joints. Skipping on warm-up will only leave prematurely fatigued or worse, injured. Start with a 10-minutes slow jog and gradually increase your running pace.

Develop Good Form

Proper running form boost athletic performance, improves running efficiency and economy, and most importantly, prevents the occurrence of a plethora of training injuries. Yet, most runners are keen on improving proper running mechanics. Sadly enough, doing so can spell disaster on your running program. Instead, make sure to do the following to improve running form:

- Keep your body relaxed throughout the running session.

- Land on the fore-foot, instead of the heel or the toes.

- Bend you arms at 90% angle while keeping the shoulder and fist relaxed at all times.

- Keep gazing 20 feet ahead. Your head slightly bent forward.

Run on Grass Or Trail

Hitting the pavement and sidewalks can doubtless increase the likelihood of running discomforts and injuries. In fact, improper running surface are one of the leading causes of running injuries. Therefore, make sure to do the bulk of your training on "gentler surfaces". Opt for grass routes or dirt trails as they're more soothing and comfortable to run on.

End With a cool-down

A proper cool down can help you regain control over your body by gradually slowing down heart and breathing rate. Bringing your running pace to an immediate halt increases chances of developing aches and injuries afterward. In addition, doing so hinders running recovery, thus compromises performance and running consistency. As a result, make sure to keep moving even after the run is over. Gradually decrease running pace and stretch afterwards.

Copyright (c) 2012 runners blueprint

Go to http://runnersblueprint.com/weightlossrunning.html and for a limited time you can grab this special "Weight Loss By Running" FREE report

If you really want to Lose Weight fast and forever, this is a proven step-by-step technique that can help. So what are you waiting for? Click Here Now!

Article Source:http://EzineArticles.com/?expert

View the Original article

Bouncy, Bouncy

After crossing the border from Argentina back into Bolivia, we took the bus to Tupiza, which is supposed to be a kind of Butch Cassidy and The Sundance Kid kind of place. After getting in late and getting over charged for a room, we kind of had a bad attitude towards the place, but the next day we booked a horse riding tour and our attitude changed.

I have only ridden a horse maybe a half a dozen times, so I am no expert, so when our guide, a 14 year old named Michael (NOT Miguel, what is that all about) asked if I had any experience I said, un poco (a little). Well, a little spans a big gap. Chris and I have gone riding a couple of times and he is much more advanced than me, so he told me how to (try to) sit when the horse is walking, jogging and running (I dont know the correct horse terms but you get what I mean) and I have JUST mastered the walking (go me!) and started to work on the jogging.

The ride was nice. It went through canyons of colored rocks, cacti and crazy thorny bushes. However, we got onto a straight away and Michael decided to get the horses to a run! I had absolutely NO IDEA what I was doing. I just tried to sit like I did during the jog and it did work, but wow, we were cruising!!! It was great!! I was so scared but so excited at the same time! I loved it although the whole time I thought I was going to fall off.

When we stopped, I realized I had a blister on my butt! I have never had that before, I can say that for certain! And now, today, two days ago, my ass is still so sore, I can barely sit in a seat. It is pretty funny really. All I can say is, I love riding horses, but I have a lot to learn.