When you run very fast, you reach a point where you gasp for breath. You keep on pushing the pace and after a few seconds, you feel that you have recovered and that you can pick up the pace again. It’s called second wind and your apparent recovery is caused by lactic acid.
Cycling is a power sport. The stronger you are, the faster you can go on a bike. Power = [force that your feet apply to the pedals] x [cadence, or how fast you spin your pedals]. Cadence is the number of pedal revolutions per minute (RPMs). Fatigue for a bicycle rider comes primarily from how hard you press on the pedals, not how fast you turn them.
If you're 60, 70, 80 or any age and want a really fun way to exercise, try a Trike! You have no problem with balance, no risk of falling, and you can move as fast (or slow) as you like. Climbing hills is no problem because the gears go down really low, you won't fall over no matter how slow you are, and you can stop right in the middle of the hill if you get tired.
Can athletes improve their performance by following a diet that is low in carbohydrates and high in fat (LCHF)? Several popular sports magazines have carried articles advocating LCHF diets, even though at present there is no data to support this regimen for sports that require speed, including marathon running and long-distance bicycle racing. LCHF diets can slow you down in both training and racing.
A recent study shows that people who use high-intensity interval training (HIIT) are far more likely to become injured than people who use less intense exercise and that the highest injury rate from interval training is in men at ages 20 to 39, the ages when they are at their highest potential to be at their best competitive level to become champion athletes.
The majority of cold weather deaths are from its effects on the heart and lungs to cause heart attacks or pneumonia. The major causes of sudden death in cold weather are elevated blood pressure and increased clotting. High blood pressure damages arteries to cause heart attacks and strokes. If you have blood vessel disease, heart disease or lung disease, try to stay out of the cold.
Some athletes and exercisers use pain medication, such as ibuprofin (Advil, Motrin) and other non-steroidal anti-inflammatory drugs (NSAIDs), because they think it will help them to recover faster from muscle soreness so they will be able to do more training and become better athletes. NSAIDs do not prevent DOMS (Delayed Onset Muscle Soreness).
If you hate the idea of intense exercise, try the 30-20-10 Plan developed by Jens Bangsbo at the University of Copenhagen in Denmark. Dr. Bangsbo asked 132 middle-aged recreational runners to replace their casual workouts with his 30-20-10 Plan.
It's healthy to exercise and harmful to breathe polluted air. Many people wonder if they will do more harm than good by exercising on days when the air is heavily polluted. The worst time for pollution is when clouds cover the sky and automobiles fill the roads. Automobile exhaust fumes are the principal source of...
A 28-year-old woman collapsed and died after finishing the Boston Marathon. Her blood salt levels were extremely low and she died from a condition called hyponatremia. A few weeks ago, a policeman training for bicycle duty died of the same condition. On July 26, 2005, sports medicine experts issued a warning to all athletes from the First International Exercise-Associated Hyponatremia Consensus Development Conference.
Cooling down means that after vigorous exercise, you move far more slowly for several minutes before you stop exercising for that session. The only known benefit of "cooling down" is to keep you from feeling dizzy or passing out after very vigorous exercise.
What you eat before and during a major competition can affect your performance enough to give you an edge over your peers. The days of "carbohydrate loading" are gone, but now athletes are being lured to try the LCHF fad -- a low-carbohydrate, high-fat diet.
Even short periods of inactivity cause dramatic loss of muscle size and strength. After just two weeks of having one leg put in a cast, all 32 men in the study lost a tremendous amount in all measures of physical fitness, strength and muscle size in the immobilized leg. After six weeks of pedaling a bicycle for rehabilitation, they still did not regain all of the strength that they had lost
Elastic compression stockings have no effect whatever on exercise, according to a study from France (European Journal of Applied Physiology, July 2006). They neither increase nor decrease endurance, strength, speed, recovery, or blood flow to the limbs.
Creatine is a substance found in muscle cells that helps your muscles produce energy, particularly while lifting heavy weights or exercising intensely. Your body makes creatine from three amino acids (protein building blocks) called L-arginine, glycine, and L-methionine. You also get creatine when you eat animal protein: meat, poultry or seafood.
Eating during and after long, intense workouts helps competitive athletes recover faster from their workouts and therefore helps to make them stronger and faster. It is the intense workout that makes you stronger and faster, so the more rapidly you recover from an intense workout, the sooner you can take your next intense workout and the more improvement you will gain.
A resistance exercise program can help to slow the loss of muscle fibers and improve mobility as people age. Lifting weights or using Nautilus-type resistance training machines will strengthen your skeletal muscles, help to prevent broken bones from falls, and make your heart stronger to reduce risk of heart failure.
All maximum heart rate formulae are based on averages. They can be used to help you plan and monitor your exercise program, but they should not be interpreted as absolute limits or goals. Your maximum heart rate may differ from these averages. Whether you are a competitive athlete or an ordinary exerciser, you really do not need a heart rate monitor.
The best way to train for skiing is to ski, but snow isn't always available. You ski by bouncing up and down on your knees and shushing forward from your hips, so the best sports to prepare for skiing stress primarily your thigh and upper leg muscles: skiing, skating and cycling. Running strengthens your...
Cycling is not associated with increased risk for impotence or urinary symptoms. The largest and best study on the subject to date shows that serious cyclists are no more likely to suffer impotence or urinary problems than swimmers or runners.
Eating a meal three hours or less before exercising can prolong your endurance and improve your performance. This applies whether you are going on a long walk, cycling, rowing, jogging, playing golf or tennis, lifting weights, or even if you are running a marathon or racing long distances on your bicycle. You have only...
I do not run anymore and virtually all of the runners who ran with me in the 1940s through 1960s don't run either, mostly because of the very high rate of running injuries. Eighty percent of long-distance runners suffer injuries that force them to take time off from running each year.
Countless studies have shown that exercise helps to prevent heart attacks, but some researchers have found scarring in heart muscle and increased plaques in the heart arteries of men who have run many marathons and triathlons, resulting in news headlines warning of "too much exercise."
The more intensely you exercise, the less likely you are to suffer a heart attack, even though heart attacks can be caused by intense exercise in some people who already have irregular heartbeats or blocked arteries leading to their hearts.
The only advantage to exercising while carrying weights is that you can get more exercise while moving slowly. To strengthen your heart, you have to exercise vigorously enough to increase your heart rate at least 20 beats a minute above resting. How fast your heart beats depends on how much blood it has to pump to your body.