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Month: June 2018

Tricks To Heal Windburn After Skiing

Aside from the possibility of getting caught in the middle of an avalanche and getting a frostbite during your ski vacation, here’s another threat that you should avoid: windburn. So what exactly is a windburn?

Windburn is the redness of the skin caused by long exposure to strong and cold winds for extended period of time. The cold air allows the wind to easily break down the fat molecules (oil) that maintain the normal moisture in your skin. As a result, the skin turns dry and irritated. Skin also becomes more sensitive to products. It commonly occurs on the face but it can happen to any exposed part of your body.

Signs and Symptoms

Windburn is characterized by the irritation of the skin manifested in the redness of the face and other parts of the body such as neck and hands. It can look and feel like sunburn. Sometimes, the skin can seem swollen and feel very itchy and/or sore. It usually last for a few days because it causes much less skin damage.

However, if the irritation lasts longer, consult your doctor to avoid another skin condition such as rosacea. Rosacea is a skin disease that can mimic windburn and characterized by various forms of facial redness due to the enlargement and widening of blood vessels beneath the surface of the skin.

Who might be the victims of sunburn?

Those who are involved in winter sports such as skiers, snowboarders, and ice skaters are most likely to experience windburn. Being exposed to cold, dry, brisk wind at high altitudes increases the possibility of severe windburn.

People who live in warm climates don’t usually experience windburn, however sudden exposure to cold dry winds on vacations or during a sudden weather change may increase the odds.

What are the ways to prevent it?

First, keep your skin covered. Wear a scarf or neck warmers for your neck and chin, mittens to protect your hands, a hat or headband for your ears and a face mask for your nose cheeks, and forehead.

Second, if you plan to go out for a long time, wear some moisturizing sunblock to protect you from both sun and windburn. Don’t forget to moisten your lips too, with an SPF lip moisturizer. Apply sunscreen to your skin and lips every two hours.

Third, check weather reports and know the wind-chill factor before going out. If the weather is extremely cold, then don’t stay outside far too long.

Fourth, if it happens, apply lotion about four times a day. Make sure those lotions are without fragrance or acidic ingredients to avoid further irritation. If your skin begins to peel, resist the urge to pick at your skin and continue to moisturize. In cleaning the affected area, choose a mild cleanser to keep the natural moisture in your skin. If your condition is not getting any better, best to consult your doctor.

Are you ready for your ski vacation? With these helpful tips, your vacation will surely be windburn-free.

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How To Improve Your Running

How can you improve your running?

Knowing the answer to the 3 most common questions will help improve your running today.

How often should I run
How far should I run
How hard should I run

How often should I run?

At the very beginning, this was a tough question for me to answer. I had tried to get into running on several occasions previously. What I found was that I lost my motivation to get out there after a few runs or a week. So the best advice I can give you on this question is to start smaller and build up. Set a schedule that you know you can meet. If that means getting out 3 times a week then go for it, if you have the time and can plan more all the better. You will find that if you have a plan ahead of time and meet that plan, you will build confidence and will be more likely to keep at it.

For me, I found that the minimum I could do and still see the small gains I was hoping for was to run 3 times a week. Less than that and I was not consistently seeing improvements. Not seeing any improvement led to disappointment, and ultimately giving up on the process. Each time I finished a planned workout no matter how far or how slow, it built my confidence and helped me to get out the door on my next run.

How far should I run?

If you are just beginning this question is natural. However I would recommend that for the first few weeks, at least, you change the question around. Rather than worrying about how far you should run, focus instead on how long you should run. For me, I was able to build confidence knowing that getting out there for 20 minutes was something I could do 3 times a week. In my previous attempts, I would say I am going to run 3 miles, and I would struggle to get the mileage. Or the goal would end up taking far longer than I had planned. In both cases, the result is you will not feel as though you are improving your running, just the opposite I was developing a negative thought.

Start with a plan that has you focused on a time frame rather than a specific distance. With each run you will acclimate your body to the demands of running. As your body starts to adapt to the demands you place on it, you will see improvements. Maybe your first day out you can cover 1.25 miles in 20 minutes. If you stick to your plan, you will start to see gains and maybe after a week, you can cover 1.35 miles in the same time frame. Regardless of how big or how little the improvement is… CELEBRATE it. That is a success and you worked hard to earn that success.

The biggest recommendation I can give as newbie runner is to finish the workouts you start. If you find that the duration you have set for yourself is too much, shorten the workout rather than continually stopping early. It is a small change, but you will find that you build more confidence in meeting a goal or plan, than stopping short or making it up as you go.

How hard should I run?

I will be very honest with you while I learned the answer to this question for myself early on; it took me nearly 2 months to fully embrace.

It doesn’t matter!

Almost every run will seem like hard run to a newbie.

Most of us will not be able to run very far without huffing and puffing or feeling their legs ache. This is completely natural and expected. Your body is simply not accustomed to the motions and demands of running. This may occur after ¼ of a mile or after 10 steps. Just remind yourself, that this is only a starting point.

In my first week, I focused on jogging short distances (60 seconds) at as slow a pace as I could without actually walking. Then I walked for 120 seconds, and then I repeated the process. The actual times you choose will depend largely on how fit or conditioned you are when you begin your own journey. I know runners who started at as low as 15 strides of running and then walking. They key is to keep moving and make sure the walking portions are being done at a fairly brisk pace.

Here’s a secret… your heart doesn’t know if your running or walking. When you work harder than normal it is going to beat faster and pump more blood through your system and thereby improve your endurance. You just need to be active. All the while it is becoming more efficient and better at its job and therefore, you can ask more and more from it.

A good rule of thumb to improve your running is to use the 80/20 rule. 80% of your running should be at LOW intensity. Only 20% of all your running in a week should be at a moderate or high intensity. Don’t believe me, check out some of the elite runners schedules. They follow the 80/20 rule.

Conclusion

If you start with small achievable goals and then build upon those small successes early on, you will be more likely to stick with your plan and continue to improve your running.

The takeaways for a new runner are simple.

  • Commit to a plan that is reasonable and achievable.
  • Focus on a timeframe rather than a distance at the beginning
  • Finish your workouts
  • Celebrate your successes no matter how small
  • Find a walk/run interval that fits your current level of fitness.
  • Believe that you are getting better each time out. You may not see it on your watch, but your body is improving and becoming more efficient.
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Guide To Choose Perfect Road Bike on Your Budget

Commuting by road bike makes more value than many other communication systems in case of a short or medium distance because in every year vehicle costs are rising gradually. Lots of people are turning to start commuting by bike. A good bike can change the riders’ commute from a problem to a money-saving, healthy workout and a fun way to fresh your mind.

However, there is a lot to think and analyze on how to choose perfect road bike on your budget like not exceeding $1,000. Generally, all riders, their way of riding and categories of ride are different from one to another. How will you choose a good one within your budget? A good local bike shop may be a good support to solve your problem. But, if you don’t have a good local bike shop near to you or don’t want to go out for being busy at work, you can follow these recommendations given below –

Purpose of Buying a Bike

In the event that you are planning to utilize the cycle for daily commuting or camping, then a regular touring bike will be the best suitable one to meet your purpose. On the other hand, for racing you must check for a professional one.

Frame Material

Though the frame material (what the frame is actually made of) is usually mentioned as the first feature of a bike, in my own experience it’s not that critical. In a conversation of a budget not exceeding $1000 two main materials can be taken into consideration – Aluminum and Steel. Both of the materials do a great job for the bike to be a responsive one. Steel made frame is weighty that makes the bike weighty, though durable. On the other hand, aluminum made frame is literally lightweight that reduce the overall weight of a road bike with full of durability. But, you should pick the well-designed and well-responsive bike from these two materials made bikes. You need to consider your purpose while getting information on how to choose perfect road bike.

Components

The components as we see attached to the frame usually are critical to the better or worst performance of a bike. Once you have shortened your selection down, talk with the expert at your Local Bike Shop or any other knowledgeable person about the variances (component variation) between the bikes listed shortly.

A lot of new cyclists are unconscious about a point that, spending a few extra dollars may drastically increase the performance of your road bike. Adding only $100 to your financial plan ought to see you bounce up with top performance. Better moving, braking, weight-investment funds, expanded billing variable – all advantages which cost actually thousands of top-end bikes! To know more about the best suitable components within this range you can visit on different authentic review providing sites. But, keep it in mind closely that components are very sensible option of deciding how to choose perfect road bike.

Wheels

You won’t find a captivating carbon set of wheels at under this value below $1000. Nonetheless, you will get a set of branded wheels from any similarity of the top brands or generally respectable sets that bear the same brand name as the bike.

Right Size and Fitting

It’s critical to get a bike that fits you appropriately. But it’s really important to get a properly fit road bike with your body to avoid injury and get full comfort. You can’t ignore this issue while considering the issues related to “how to choose perfect road bike on your budget”. You must be very sensitive to find out this. The limit of 1000 dollars is not a barrier in this regard.

Brand Checking

Some of the bikes in the market have no brand. It’s unquestionably a matter of danger. Various less prominent brands are just rebadged choices of more well-recognized bikes. A surely understood brand is an essential marker of value control.

Final Words

Usually choosing a road bike is simple. But, choosing the perfect one is always complicated. If you have a budget like $1000, then it’s more complicated as there are a lot of choices in that price range. However, if you follow the instructions given above on how to choose perfect road bike on your budget, you won’t be misdirected.

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Tips To Choose The Best Freestyle BMX Bike

Racing and performing various off road stunts and tricks needs a typical kind of a bike that can withstand the effects of harsh riding. Freestyle BMX bikes are designed specifically for stunting and racing activities. These bikes are manufactured with light weight and high quality material that can be easily handled over different disciplines. Tires of bikes are wide up to 24 inches that enable the freestyle riders to perform stunts and tricks proficiently with great convenience.

Competition for quality and variety is rising rapidly among different manufacturers and suppliers of bikes. Different models of freestyle BMX bikes have touched great heights in delivering high quality performance features. Among a wide range of models and categories, it may be little bit difficult and time consuming to choose the right type of bike. This confusion can sometimes lead to the possibility of selecting the wrong option. Therefore, it is very essential to have sufficient knowledge about certain factors related to freestyle BMX bikes.

In today’s era of great competition, there is no shortage of bikes that deliver highly appreciable quality traits. Beyond the quality factor, there are many other factors that should be considered while buying a freestyle BMX bike. Here are some points that would help the one to choose an apt bike.

Light weight Body Structure

Most of the freestyle BMX bikes are designed with materials like steel and aluminum. Both are undoubtedly cheap but are heavy in weight and less durable. One may prefer to go for bikes that are constructed with chromoly alloy due to its strength, durability, and light weight.

Type of Riding

Different bikes are designed to be suitable for different types of riding disciplines. Some are good to be used over flatland while others are made to be used over dirt. Before choosing a bike, make proper research to know what type of bike would fulfill your riding criteria.

Choose the Shop that Offers Spare Parts and Other Accessories

One should prefer a store for buying a freestyle BMX bike that provides different spare parts like handlebars, pedals, chains, brake cables and many other bike accessories.

Affordable Cost

Cost is also a very important factor that cannot be ignored in any way as it is not possible for everyone to spend large amounts of money so choose a bike with the cost that is within your reach.

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Tips to Swim Faster

As a former Swimming Coach and Learn to Swim teacher, I am often surprised when I hear about swimmers that have spent months and even years in a swimming training rut. Each week they diligently attend their hour or hour and a half long swim sessions swimming laps up and down that black line with no changes to their personal best (PB) swim times. They tend to accept that this is where they are on the swim performance ladder; stagnate, and can’t seem to get any faster.

If you have been swimming training for weeks on end, you will be in relatively good condition and more than ready to try something new. Swimming can be very boring if you let it, but it can also be a lot of fun too. If you have mastered the endurance part of swimming, it is about time for you to start focusing on improving your speed and smash that PB.

Long distance swimmers training for Triathlons or the Half Ironman, listen up because this article applies to you. You’ll be adding some “Fartlek” training to your training repertoire to increase your pace a little whilst also improving the speed at which you recover.

Fartlek is Swiss for “Speed Play”, it sounds fun and it is. Fartlek trains the body to switch gears and recruit different muscle fibres; it is often used by long distance runners to improve running speed, but can just effectively be used by swimmers to improve their times too.

During your laps you will be working at Pace 1 and Pace 2. Pace 1 is a steady long distance maintainable speed, Pace 2 is 50-70{be80523fba031129cc0d7b40a14442b7b3a28de76532f88ca37f1dbaafa4e2e8} maximum sprint speed, depending on your fitness level. As you get better these two speeds will gradually speed up. There’s four stages to the Fartlek, depending on fitness levels and your commitment, it may take a week or a month to advance through each of the stages.

Stage 1: Start your regular swim session with your usual warm up. The Fartlek session will be 10 laps. Swim half the length of the pool at Pace 1, then sprint the rest of the length of the pool at Pace 2. There’s no stopping when you finish the lap, just tumble-turn and slow down during Pace 1. Pace 1 is recovery, Pace 2 is at speed. You may need to adjust your pace so you can finish the entire 10 laps. At this stage burn-out halfway through the session is not the goal.

Incorporate Fartlek into your training at least three times a week on alternate days.

Stage 2: When you are ready, move onto doing 10 laps Fartlek training alternating each lap at Pace 1 followed by a lap at Pace 2. Remember, no stopping at the end of each lap.

Stage 3: Now you should be ready to alternate Pace 1 and Pace 2 for 10 laps, but with Pace 2 at maximum speed. It should burn and you should be breathless during recovery at Pace 1. If you’re not feeling it, push harder.

Stage 4: Really ramp things up by changing the recovery verses speed ratio. Aim for 12 laps, but we now swim one lap at Pace 1 followed immediately by two laps at Pace 2.

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Skiing on Summer

Waiting for your next ski trip this coming winter? Keep fit while you’re at it. The biggest perk of working out off-season (as opposed to waiting until autumn) is that it allows you to endure the physical demands of the sport much longer. In addition, working out your core, gluts, back and legs early on helps you avoid more serious ski-related injuries.

You don’t exactly have to take extreme measures to be in tip-top shape for your next ski vacation (READ: CrossFit is optional). There are a lot of activities you can do this summer that can still pack the same punch as the routines practiced by the US Ski Team, but not as hardcore and rigid.

Bicycling

Target: Legs, Abdomen, endurance

Frequency: 5 days a week for endurance training, twice a week for strength training

The key to staying on the slopes all day and still having enough energy to spare for the après ski activities that will follow is having strong legs and abdomen. Keeping them toned allows you to maintain your balance on your skis and help you avoid fatigue midway down the slope or along moguls. Otherwise, you’ll be off to a rocky start.

Riding a bike during off-season is a fun and excellent way to keep those muscles toned and limber (and give you your daily dose of adrenaline rush, if you’re contemplating on downhill mountain biking).

Start with an easy and casual pace on a longer distance to help you build up stamina, while at the same time, keep your muscles constantly moving and your heart beating. If you’re ready to take it up a notch for strength training, crank up the gears (or the resistance on a stationary bike) to strengthen leg muscles. Choose routes that include plenty of uphill climbs.

Lap Swimming

Target: All muscle groups and endurance

Frequency: once a week, in addition to your regular workout routine

It’s not just a great way to beat the summer heat. Swimming works out all muscle groups and helps you build stamina for a day on the mountain. Plus, it helps you combat altitude sickness by improving your breathing.

Start slow by doing at most 10 laps, then gradually increase the number of laps up to 50 (or more).

Trail Running

Target: Leg muscle and balance

It’s running, with a twist (and a few turns and hills). Compared to running on hard and flat pavement, trail running not only strengthens your leg muscles, but also helps you focus more on maintaining your balance using different muscle groups as you make your way through more difficult terrain. Plus, the soft dirt is a little easier on the joints. The great view and the fresh air is another added bonus.

Start with easier and longer trails before going for routes that require uphill climbs and jumps.

Keeping fit doesn’t always have to mean sticking to your regular ho-hum drills. Mix it up a bit, or consider one of these activities as an alternative to your existing routine, and you’ll be geared up for your next ski trip in no time.

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