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Month: May 2018

Tips For Big Riders Can Start With Cycling

Cycling is becoming not just a popular sport but as a form of exercise and recreational activity. What’s great with cycling is that you can do it at your own pace and doesn’t put too much strain on the ankles and knees unlike weight training and running. This low impact exercise can also be a great way to enjoy the outdoors while you submit your body to a cardio work out.

For some people though, riding can be intimidating. That’s the first thing you might want to overcome. But once you have that desire to start getting fit, you wouldn’t actually mind how you would appear on the bike or what will happen to you while on the road.

It may help you build your confidence to practice riding your bike in your yard. Of course, it would be helpful if you get the right bike. You can consult your bike shop to help you choose a bike that fits your body frame and weight.

You may want to practice mounting and getting off your bike so you wouldn’t fall off while doing so. To start riding, experts suggest that the best position is when you are seated on the saddle and lift your left foot and step on the pedal. Lift and put your right foot on the pedal and push it as soon as the left pushes down. (If you are more comfortable starting with your right foot then you may do so.) This way you are moving the pedals in circles and this keeps the bike running.

While you’re at it, practice your balance. When you do get off balanced, you just put both feet on the ground to steady yourself. With this in mind, you might want to check the height of the saddle seat of your bike that it actually allows you to put both of your feet on the ground to steady yourself.

You may also want to practice braking. It is advisable that you hit the rear brake first before the front to prevent you from toppling over. Once you can get your bike running, you may want to learn how the different gears on your bike works. You may ask an expert to coach you.

Now that you can get your bike on the move, you may want to practice riding your bike within the neighborhood or to a nearby park until you have mastered starting your bike, using your brakes and gears. When you’re confident enough, you can start riding farther and on different terrains and bike paths.

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Solutions For New Runners

Learn 5 Tips for New Runners

Want to live a healthier lifestyle? Drunkenly agree to run the local 5k? Want to impress the woman next door?. Ultimately I chose to run simply because I want to live a healthier lifestyle. Like many people, I wasn’t sure where to start aside from simply tying up the old sneakers lying in my closet and start running. Let me share my 5 tips for new runners.

If you are like me you turned to the internet to try and find some place to start. Well if you type “beginning running” into a search engine, you will quickly be overwhelmed with information and ideas. I wonder to myself how can something so simple end up so complicated. Well several months, many tantrums, and a great deal of frustration later, I wanted to share the top 5 tips from one new runner to another.

Invest in a proper pair of running shoes

This may seem obvious, but I cannot overstate how much trouble you can save yourself by taking 30 minutes to work with an associate at your local running store. They will review your running stride and many times record it so you can see the mechanics of your feet as you run. Who knew that some people’s feet naturally roll outward when the foot lands (Supination) and other’s roll inward (pronation). I certainly did not. After a few minutes with an experienced runner, they were able to recommend the appropriate type of shoe for my natural running stride. They were also able to help me decide on how much support I needed versus how much cushioning the shoe provided.

After being fitted with a proper shoe, the aches in my knees and lower legs (shins and calves) were greatly reduced.

Of all the tips for new runners, this is, without a doubt, the most valuable. If you are making a true lifestyle change then this is a non-negotiable tip.

Less is More

This may sound counter-intuitive, but I assure you that trying to do too much too fast will HURT! Running as with any other exercise requires periods of exertion and recovery in order for the body to adapt and become stronger. Well unlike other activities running requires longer periods of recovery. While sorting through the multitude of plans and advice available on the web as well as through trial and error, the 80/20 rule is the best place to start. 80 percent of all your running should be at a low or very low intensity. Best advice is if you plan on incorporating running into your life, build up your base and DO NOT OVERTRAIN.

Walking is perfectly fine

If you are just getting into or recently started running, then you already know that it takes a while to build up the endurance to run for more than a short distance. (When I started, I could not run a 1/4 of a mile). While you are building up that endurance there is absolutely nothing wrong with incorporating walking breaks into your training. In fact, it is one of the best ways to help build your endurance as a new runner. Provided the walking is at a brisk pace, your heart rate and breathing will be accelerated and therefore, your body will be actively improving its aerobic conditioning. I am not sure where I first heard it, but it rings very true;

“You go just as far running a 5-minute mile as you do running a 15-minute mile.”- Unknown

Develop a Mantra

At the beginning, I struggled with staying motivated. Truthfully, I still struggle with staying motivated. Let’s face it, it is hard to be motivated when you can only run for 30 seconds and then walk for 2 minutes. It can be hard to truly appreciate the small gains you make day over day. Don’t let this struggle get the better of you. Most people who stop running do so in the first week of trying. Appreciate the small gains and celebrate the improvements. Even if you find that tomorrow you can jog for 31 seconds… celebrate the accomplishment. You earned it. If you begin to have negative thoughts and trust me EVERYONE has them from time to time, develop a mantra to push the thoughts from your mind while running. “I’ve got this”, “All Walls have doors”, or my personal favorite and fallback “Today, Define yourself” are each examples of good strong mantras. My own experience suggests that you should avoid negative words in your Mantra. Avoid Don’t, Can’t, Won’t, etc., the subconscious is a powerful thing no need to feed it negative energy. Whenever you have a negative thought as you run, immediately start to repeat your mantra. Soon, you will be able to push the negative thoughts out as quickly as they appear and allow positive thoughts to replace them. This may be the most overlooked of the tips for new runners.

Enjoy the process… Because there are no Shortcuts

I would love to tell you that after only a few short months I am running half-marathons and loving every minute of my newly developed and still growing running experience. The truth however, is that I am just preparing for my first 5K and while I have come a very long way (from 1/4 mile before my first walk break on day 1 to about 4.5 miles before my first walk break after 4 months), it takes work and commitment to wanting to become better. There are no shortcuts to improving your running. Learn to enjoy the process of learning to run. Take a moment on your easy run or during your walk breaks to look around you and see if you can notice one thing that you never noticed before. Enjoy the feeling of accomplishment each time you jog a little further than last time or take a shorter break than you did before.

At the end of the day, the best way to get better at running is.. to run. I just hope you can do it with less pain and more education than I did.

Every Mile Counts

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Dangerous Fish to Eat

The area of the East Coast of Florida where I live is currently being polluted by a vile blue/green algae that is killing the local fish and stinking to high heaven. It has the consistency of guacamole and is caused by runoff contaminants flowing from Lake Okeechobee. This algae is not only getting the fish sick, but also the people exposed to it. This is a reoccurring problem seems to happen every year that south Florida gets above average rainfall levels. Whatever the cause is, it is certainly not good for our fishery, our health and may result in millions of tourism dollars that will be lost if the problem is not resolved soon.

This pollution problem got me to thinking about the various fish that may live through the pollution in their environment and pass those pollutants onto us fish loving, seafood eating enthusiasts.

Some time on the internet allowed me to come up with some of the most toxic fish that are swimming in our local area. The main contaminant in the fish mentioned below is mercury. Mercury is very poisonous to humans and accumulates in predatory fish as they prey upon other contaminated species of fish. As we eat the contaminated fish this mercury accumulates in our bodies as well.

Mercury has many deleterious effects upon humans. The 3 most serious are:

• Brain damage
• Liver damage
• Kidney damage

The fish that tend to have the most mercury in their tissue are listed below. These fish include:

• Kingfish (king mackerel)
• Cobia
• Sharks
• Albacore tuna
• Spanish mackerel
• Marlin
• Swordfish
• Bluefish
• Tilefish
• Amberjacks

There are still some delicious fish out there that typically do not have high mercury levels. These fish include:

• Dolphin (mahi)
• Flounder
• Vermillion Snapper
• Tripletails
• Triggerfish

The fish mentioned in this article are not necessarily bad to eat in moderation. Just like with most things in life moderation is the key to health. This article was meant to be looked at as a public service notice to those of us that eat a lot of fish. If you love to eat king mackerel, you still can but maybe eating it every day would be a bad idea.

Another thing that should be taken into consideration is that fact that fish are typically high in selenium. Selenium actually breaks down mercury in the body. This is probably why eating high mercury fish in moderation typically doesn’t cause too many health problems for most people.

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How to Catch a Spotted Seatrout

The first step to use when targeting any species of fish is to learn what they like. Spotted seatrout like;

• Grass flats
• Oyster bars
• Abundant prey offerings

The best place to find a spotted seatrout is by far the grass flats. These fish inhabit the inshore saltwater estuaries throughout the southern regions of the United States of America. Typically, if you can find a few acres of healthy sea grass, you will also find trout. Their entire life cycle occurs within the inshore environment. They will typically be caught in water depths of six feet or less. Sometimes they can be found in water less than 12 inches deep.

The second best inshore environment to find your target species is near an oyster bar. Oyster bars are excellent places to target these fish because a healthy oyster bar is a haven for small shrimp, crabs and small fish. Large oyster bars are also an exceptional environmental indicator for a healthy water system. Oysters do not thrive unless the waters they reside in are clean and healthy. If you want to target these fish, you should seek out healthy grass flats or healthy oyster bars.

The third indicator a fisherman should seek out for potential spotted seatrout haunts is bait schools. If you can find a school of any of the following species, you will most likely find your target species. Their favorites seem to be shrimp followed closely by sardines, glass minnows and pilchards. Larger trout seem to like large mullet and pin fish offerings best.

The 3 best lures to catch a spotted seatrout depends upon the fisherman, but this fisherman prefers the following;

• Scented soft plastics combines with a red jig head
• Gold spoons
• Any imitation mullet lure

Scented soft plastics used in combination with a jig head is this fisherman’s favorite when it comes to catching these fish. This species of fish loves to hit the jig on the fall as it covers the water column up and down. When the water is colder a slower jigging technique and a slower retrieve is necessary. When the water temperatures are above 70 degrees a faster retrieve will often work better.

Gold spoons catch just about every fish in the ocean. This ancient fishing lure works very well. They come in a normal version with a treble hook but they can also be found with weed less versions. A fisherman should decide which is best for the fishing conditions they are experiencing.

Any imitation mullet lure will catch larger fish. The walk-the-dog type of mullet imitations work best for this fisherman but the suspending and sinking versions will also work well depending upon the water depth. There are also soft plastic imitation mullet lures that will work very well. Just cast this lure into a school a mullet and wait for the strike.

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