Category: Fitness

How to make your bike quicker

We love bikes, don’t we? Not only are they an environmentally-friendly form of transport, but they also offer a host of health benefits. Whether you choose to go mountain biking, ride specialized road bikes or enjoy a bit of time on the BMX, you will always want to go that little bit faster. Here, we look at the best ways to do so:

 

Keep it clean

While this might sound obvious, there’s no doubting that your bike will go faster if it’s clean. By ensuring you keep your drivetrain and cables clear of mud and grime, your bike will be more efficient. What’s even better is the fact you’ll save money on parts in the long run!

To do this, you should try to get into a regular routine of cleaning your apparatus. Take a few minutes after each ride to wipe down your frame and mechanics and it’ll save you valuable time and effort when it comes to a big clean after the longer rides. However, make sure you go easy on the lube and use the correct one for your bike and your riding conditions. It’s important to let the oil soak in when you are lubing your chain and then wipe off any excess. Doing this will stop the onset of rust.

 

Tyre pressure

Just as is the case in your car, the tyre pressure of your bike is extremely important to how efficiently it performs, and it is one of the easiest ways to up your speed. It’s recommended that you pump your tyres up once a week, although sometimes a mini pump will suffice.

If your tyres have smaller diameters, they’ll require a higher pressure, so it’s crucial to know what pressure your wheels are supposed to be. It can also differ depending on your own body weight so be sure to acknowledge these factors and you’ll be amazed at the difference you feel.

 

Adjust your brakes

Okay, so this may not seem to be an obvious way to help you go faster but believe it or not it is very important. If you are able to brake later going into corners and carry some of that speed out of the other side, then you’ll quickly see an increase in your average speed.

 

Have the right saddle height

It’s surprising how many cyclists don’t ride with their saddle at the correct height. Not only can this cause discomfort and potential injuries, but it will slow you down as your pedal stroke won’t be as efficient as it could be.

Generally, you should try to have the distance between your bottom bracket and the saddle’s top your inseam measurement minus 10cm. However, make sure you make allowances for your pedal system, as this may vary it slightly.

However, don’t be phased if you are heading on a bike ride and don’t know your measurements. If you remember when you turn the pedals that you shouldn’t be overstretching, pointing your toe or rocking your hips, then you will be well on the way to having the seat in the right position.

 

Lose weight

Now, this point won’t apply to everyone. However, for those of us who may be carrying an extra bit of weight, shedding a few of those unwanted pounds may help you go faster. Of course, if you are of a healthy weight, you can focus on reducing your bike’s weight instead of your own.

For a shorter circuit, you may find removing your bottle and cage will help if they’re not needed. You can also look into removing all other unnecessary bits, such as mudguards and saddle bags. It may not seem like much, but as every bit of extra weight must be relaunched after you turn, or carried up hills, every little really does help.

So, that’s that. Five steps that will help you increase your speed on your bike.

 

Sources

https://www.bikeradar.com/gear/article/workshop-10-ways-to-make-your-road-bike-faster-30490/

http://www.cyclingweekly.com/news/product-news/eight-simple-ways-to-make-your-bike-faster-for-free-197458

http://www.cyclingweekly.com/news/product-news/whats-the-correct-road-bike-tyre-pressure-270668

https://www.choosemybicycle.com/en/woc/keep-your-bicycle-clean-2015

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How to reduce your risk of injury in football

The sport that is adored the world over, it’s no wonder that football’s got professional and amateur players of all ages. It is many people’s go-to pastime and exercise for the week, and it’s a brilliant way to socialise too.

But, as with any exercise or sport, there’s the chance of injury when playing. There’s plenty of things you can do to keep that risk to a bare minimum though. Here, we will take a look at the most common injuries sustained in football, as well as telling you how best to prevent them.

 

Pulling your hamstring

Probably the most well-known football injury, the hamstring stretches from your hip to your knee, along the back of your thigh. Sometimes your hamstring muscles can overstretch, resulting in pain at the back of the leg, as well as potentially bruising and swelling. If you tear your hamstring, you could be out of action for a while, however, if you simply pull your hamstring, you should be fine to continue.

A damaged hamstring will often manifest sighs such as bruising, pain, and swelling. Reportedly, people with existing back issues are more susceptible to strained hamstrings, so to avoid this injury, loosen your back with exercises such as lumbar rotation stretches (lying on the floor and rolling your knees from side to side). Basic glute stretches will ease muscles around your hips, while yoga will help you stay flexible, which will lower the risk of hamstring strain. Squats, lunges and hamstring kicks are also great preventative exercises, as they work to strengthen the hamstring muscles.

 

Do you know how to avoid a hamstring injury? Try doing the Nordic ham curl:

  • Kneel on the floor.
  • Hook your feet under something sturdy and heavy that can take your weight or ask a partner to hold your feet to act as an anchor.
  • Breathe deeply, engage your core and slowly lower yourself to the ground, using your hamstrings to keep your body straight.
  • After reaching the ground, push yourself up and repeat.

 

Damage to your anterior cruciate ligament (ACL)

The ACL is a crucial element of support for the knee. However, it’s often damaged by the twisting and turning of the leg, which means it’s a common injury for football players. If you hurt your ACL, it’ll be painful and you’ll likely see swelling around the area. But before then, you may hear and feel it pop or snap…

You can reduce the risk of an ACL injury by working on your leg strength. According to HSS, Hospital for Special Surgery, you should do plenty of leg stretches like squats and walking lunges. Having good balance — or proprioception — is vital if you want to avoid injuring your ACL too, so practice standing on one leg (30 seconds on each) regularly to boost your stability. These exercises also help prevent injuries to your menisci, which are cartilages that protect the knee joint.

 

Straining your groin

During a tackle or reach for the ball, players can sometimes over-stretch and injury their groin as a result. If you strain your groin, you’ve basically over-extended your abductor muscles, found in your inner thigh. A slight strain will often cause some pain, however, serious groin strain injuries can impede on your ability to walk and run, which is a serious flaw for a football player.

A proper warm-up is a vital component of injury prevention. Make sure you stretch your inner and outer thigh muscles daily and see if you can also get regular sports therapy or massage treatments to keep these muscles flexible. A strong core enhances pelvic stability, which will also reduce the chance of groin strains, so do plenty of planks and crunches as part of your basic workout routine. Resistance bands are also very handy for strengthening your inner thigh muscles and preventing groin strain.

 

Ankle sprains

Damage to soft tissue causes the pain associated with a sprain. According to the CSP (Chartered Society of Physiotherapy), approximately 70-85% of these injuries are ‘inversion’ sprains, which means the ankle has been turned inwards — common when tackling and dribbling the ball. If you’re looking to reduce the risk of a sprained ankle, try and do these exercises three times a week:

  • Calf raises.
  • Ankle circles (both clockwise and anti-clockwise).
  • Shin raises (lifting your toes, rather than your heels, off the ground).

 

Get ready

Sharp movements cause many of the injuries associated with football. According to a scientific study, taking part in a structured warm-up is effective at stopping players from suffering common football injuries and can reportedly even lower these by approximately 33%.

Before jumping into a match, be sure to stretch and get the blood pumping to your muscles. Here’s a top warm-up session to help you prepare your tendons, ligaments and muscles for a good performance:

  • 5 minutes: jogging and side-stepping to boost your core temperature.
  • 15 minutes: stretching, focusing on your quads, glutes, hamstrings, inner thighs, lower back, calves, Achilles tendon, and hip flexors. You should hold your stretch for ten seconds every time.
  • 10 minutes: mimicking football movements without a ball including high kicks, squats, jumps, and side-foot passes.
  • 10 minutes: practicing shooting, heading, passing, and dribbling as a team with a football.

You can also lower your risk of injury through your food choices. Eat plenty of protein and carbohydrates — including eggs, whole-wheat pasta, brown rice, turkey and salmon — to build muscle and deliver energy. Also, lower your alcohol intake — it dehydrates you and leaves your muscles more susceptible to cramping and injury.

You can also bolster your nutrients intake with some supplements.  For example, vitamin D and vitamin D3 can help strengthen your bones and muscles, according to some scientific studies, and ubiquinol contributes to energy production

If you don’t fancy missing a load of games because of a preventable injury, follow these dietary and warm-up tips and stay at the top of your game!

 

Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3497950/

http://www.csp.org.uk/your-health/sports-advice/physiotherapy-football-injuries

http://www.nsmi.org.uk/articles/football-injuries.html

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3289174/

http://www.coachmag.co.uk/sport/6832/how-to-prevent-and-treat-the-five-most-common-football-injuries

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The rise of plant based protein supplements

The rise of plant based protein supplements

Over the last few years there has been a rising trend in healthier eating, as consumers become more educated about nutrition and look at what they are eating to fuel their bodies. During this time there has been a big rise in those who now class themselves as flexitarians (those who are predominately vegetarian, but will occasionally eat meat), while those switching to standard vegetarian diets has also risen.

However, the biggest growth seems to be those adopting a vegan diet, which has seen a 700% rise in the UK alone over the past year and has no signs of slowing as consumers move away from animal products completely.

Protein is an important nutrient for the body and are a key building block for body tissue. Protein can also serve as fuel and is especially adept in the growth of muscles. This has been well known for decades in the fitness industry and is why protein powders are the most popular form of sports supplements today. Taking protein powder after training or working out can help you to recover faster, grow muscles and serve as a fuel source for the body.

Because of the move away from animal products to plant based products, nutritional supplement manufacturers are now offering a range of plant based protein alternatives for those who want to train, workout and gain muscle without consuming animal products.

Can I build muscle on a plant based diet?

In short yes, you can build bigger muscles, at the same rate as people who are eating animal products on a plant based diet, however it does take a bit of preparation and planning to get right. Research is key to maintaining and growing muscle while consuming only plant based food, but as you learn what foods provide the right nutrients and vitamins it will become second nature.

Here are some tips for those looking to transition to a plant based diet:

  1. The number one factor to consider is whether you are getting enough calories. Whether you are bulking up or losing weight, making sure that you are consuming the right amount of calories is key to reaching your goal.
  2. Because plants usually contain lower calories than animal products it is important to consume a variety of fruits and vegetables in your diet. Not only will a good mixture of fruit and veg provide your body with a variety of vitamins, it will also provide antioxidants to help keep your immune system strong.
  3. Legumes are a great source of protein and eating a range of soy, beans and peas alongside grains such as buckwheat, rice and quinoa helps to ensure that you get the essential amino acids your body needs.
  4. Make your plates colourful. A good rule of thumb to follow is to make your meals as colourful as possible. A mixture of natural greens such as broccoli and kale, reds from tomatoes and peppers and yellows from sweetcorn and beans complement each other perfectly and provide a good mix of carbohydrates, proteins and fats for your body to use.
  5. Nuts are a great source of fat and are proven to provide a long lasting form of energy just when you need it. Eat a handful of nuts before your workout to boost your calories and provide energy, or sprinkle some onto your breakfast to keep you going till lunch.
  6. Depending on your goals, your lifestyle and your diet in general you may want to look into supplements to complement your plant based diet. Tracking what you eat on an app or website will give you a good insight into the vitamins and nutrients that you may be lacking, meaning that you can add more into your diet. Many nutritional supplement manufacturers now offer plant based proteins, BCAA’s and multi-vitamins to help you reach your nutritional targets.

Leading the way in plant based sports nutrition

Scitec Nutrition is one of the leading global brands of sports nutrition supplements with over 20 years of experience of aiding elite athletes and bodybuilders to reach their goals. Through its ongoing development in the sports nutrition sector, Scitec Nutrition has created a range of plant based supplements ideal for those looking to move away from traditional dairy based products.

Scitec Nutrition’s 100% Plant Protein is specially formulated to promote lean muscle growth while aiding recovery. Made from Pisane Pea Protein Isolate, it is proven to have a high absorption rate, as well as being comparable to whey protein in its branched-chain amino acid content.

Scitec Nutrition’s 100% Plant Protein is GMO free, dairy free, lactose free and gluten free, making it an ideal solution for those who are looking for a whey alternative protein source to add to their diet and workout routine.

Another plant based product from Sitec Nutrition is its Vita Greens & Fruits range. We all know about getting your 5 a day, but this can be hard especially for those with busy lifestyles who eat on the go. Vita Greens & Fruits contains a blend of 37 natural ingredients that provide key vitamins and minerals including Vitamin C which aids the nervous system, Vitamin D to maintain skeletal calcium balance and Zinc to help boost the immune system.

Sitec Nutrition Vita Greens & Fruits is an ideal supplement for those who struggle to get their 5 a day or are looking to add more nutrients and vitamins to their existing diet.

As with any training or diet regime, having a healthy, balanced diet is key to performing well and recovering faster. These supplements are designed to help you reach your goals, but are not intended as a sole source of nutrition.

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Infections You Can Catch at the Gym

Most people visit the gym for a host of reasons but mainly to stay healthy. We all know the benefits of going to the gym and keeping fit. What you probably don’t know is that the gym might contain infectious bacteria, fungi, and virus. The sweating associated with gym workouts provides a moist environment that may form a breeding site for these pathogens. If you are a gym owner and are concerned about the safety of your clients, you might consider hiring an infections expert. A good place to start would be Maxxima Group. The group has expert personnel that specializes in virology jobs. These experts can help you maintain a safe workout environment for your clients.

For the gym goers, this information isn’t meant to spook you into abandoning your workout routine. On the contrary, it is an eye opener on how to avoid unexpected infections during training. So here are the infections to look out for in the gym and how you can avoid them.

1. Staph

Staph, which is caused by the bacteria staphylococcus, is perhaps the most common bacteria in the gym. Staph infection causes skin symptoms such as rashes, pimples, and pus-filled swellings. The bacteria is transmitted through cuts or body openings such as the nose. Therefore, avoid skin-to-to skin contact especially if you have an open wound. Also, sterilize your grooming gadgets and sanitize your hands regularly while at the gym.

 

2. Athlete’s Foot

This is a fungal infection that thrives mostly in moist socks, towels or shoes. It is characterized by itchy rashes between the toes and a foul odor. To prevent this infection, avoid walking barefoot in the gym. Also, refrain from wearing dump socks. If you sweat a lot, you might consider changing socks in between sessions to keep your feet dry.

 

3. Colds and Flu

The flu, also known as influenza, is an airborne respiratory infection caused by a virus. You could catch the infection just by inhaling cold flu-laden air from someone’s lungs. That air might also settle on surfaces of gym equipment posing a danger to the unsuspecting users. When they touch those surfaces and then touch their mouth or nose afterward, they might contract the flu.

4. Herpes

Herpes is a viral disease that can spread through contact with an open wound. The most common symptom of the herpes is lip blisters. It can be transferred through exercises that involve heavy contact. Therefore, patch up all your open wounds when engaging in physical exercises.

 

5. Plantar Warts

A plantar wart is a viral infection caused by the human papillomavirus (HPV). The virus resides in moist places such as wet gym floors, damp towels, or equipment soaked in sweat. It manifests in the form of small tender swellings at the sole of the feet or the palm. You can contract this infection when using a contaminated gym equipment. So it is important to wipe them dry before use or sanitize your hands afterward.

 

6. Ringworms

This is a fungal infection that attacks the outer layer of the skin and leads to exfoliation. It might also appear as a ring speckled with rashes. Just like the HPV, ringworm fungi thrive in wet environments. A sweaty machine in the gym could be a great breeding spot. So be on the lookout whenever you lean on surfaces or lie on the mats at the gym. Having protective clothing like under armor may reduce the risk of spread.

So if you are a regular gym goer, always adopt best practices such as washing hands regularly, using slippers rather than walking bare feet and covering open wounds when training.

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The Psychology Of Colors In Sports – Infographic

Football is the most popular sport in the world. Many say that talent, hard work and persistence are crucial for the success. But, does the psychology plays any part in it? The infographic created by Charles Tyrwhitt shows us some interesting statistics about the colors’ influence on sport results that we might take in the consideration.

The data says that 55% of World Cup winners played and won their final games in blue dresses. And, Brazilians have won 4 out of 5 World Cups wearing yellow. In general, psychologists agree that yellow stimulates mental activity and energy, while red stands for dominance.

When it comes to teams competitions, all winners over the 26 seasons of UK Premier League played in either red or blue. And, white has been worn by 40% of the winners of UEFA Championship League

CT Shirts - Sports shirts - colour by numbers

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5 Tips To Look Amazing On Your Rehearsal Dinner

Weddings are beautiful ceremonies where we, together with all our friends and family, happily celebrate the upcoming cohabitation with our loved one. It is an event that many people dream of their whole life and the event that symbolizes happiness because we get to say “yes” to our beloved partner. If you want your wedding to remain memorized by everyone, you should be stylish when organizing it. Beside picking a location, it’s very  important to send the right type of invitation to guests, because choosing the one from many types such as seal and sand, foil, fall leaves wedding invitations etc. says a lot about your style. However, partying starts earlier – on a rehearsal dinner. It’s the pre-wedding celebration that should inspire you to look as good as you can. So, before getting hyped and sending your guests the rehearsal dinner invitations, think about your appearance. Read on to learn the best ways to look amazing on a night before the wedding.

 

1.    Workout

Being in great shape is important for the rehearsal dinners because it boosts confidence and makes you feel better about yourself. If you have enough time, start lifting weights three days per week and improve your body look and energy. If you’re short on time, do lunges or squats and burn those calories!

 

2.    Do Yoga

Rehearsal dinners can be very stressful to some people. So, to remove the stress, start doing yoga and focus on those exercises and deep breathing in order to calm yourself down and empty your mind. You should do this at least one day per week.

 

3.    Get A Good Sleep

To have the great time, you need not only to look good, but to feel good as well. So, to be energetic, enthusiastic and in a good mood, you will need some previous rest. Start creating an 8 hours per day sleeping schedule and get used to waking up earlier because it will fresh up your mind and your body.

 

4.    Diet

Diet helps in improving both physical and mental health. Fresh fruits and vegetables and food rich with protein will increase your energy level and help you lose weight. Also, if you’re eating too much, reduce it by having smaller portions. If you’re consistent, you’ll proudly see and feel the changes in and on your body.

 

5.    Dress Up!

The right clothes are crucial for looking amazing. Since it’s the very important event for you and your partner, you should choose some elegant piece of clothes to put on, such as beautiful, but appropriate dresses and suits. Instead of sandals, choose high heels. If you’re a man, put on the shoes. Also, choose the right type of clothes so you don’t feel cold or too warm during the party.

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5 Ways To Have Healthier Lifestyle

Having a healthy lifestyle is beneficial to us for many reasons. Our mind and body are in better shape, we feel stronger, more energetic, our mental state is healthier, we are more productive and, the most important, happier in general. Having bad health can lead to dangerous diseases and, beside weaking us, it can cause bad mood, depression and the lives of our friends or families can be influenced by us becoming their burden. Good thing is that today a lot of companies in health bussines support and inspire sport and healhy lifestyle, such as Scitec Nutrition, which is, for example, an official supplier of the Hungarian Olympic Team.  The newest line from Scitec Nutrition has been designed exclusively for athletes who want to improve their performance and endurance. Scitec Nutrition’s Athletic Line is a comprehensive range which features advanced multi mineral formulas and vitamin complexes available to enhance your aerobic workouts. There are many ways to change our life habbits and a lot of them are easy.

 

scitec nutrition

1.    Exercise

Exercising feeds both the body and the mind. Making it a daily habbit, especially in the morning, will improve our energy and focus and prepare us for the day. This is one of the best way to feel more confident. Also, you can use it to socialize and get inspired for more healthy habbits. Combining exercising with nutrition supplements will give you the best results.

2.    Start Your Diet

Healthy diet is even more important than regulary exercising. Today we are used to eating junk food and other unhealthy food because we have no time to pay attention to what we eat. Fruits and vegetables feed us with vitamins and make our bodies and our immune system stronger, more durable and healthier in general. Also, proteins play a big role as well.

3.    Keep Your Mind Healthy

Bad habbits destroy both the mind and the body. And if we choose to change, it always start from the head. This means that having more positive thoughts, reducing stress, understanding and expressing our emotions and developing our mental abbilities must be a first step toward the healthier life. Your emotions and thoughts also dictate productivity, choices in life and the behaviour to others, so improving it is truely a big deal.

4.    Improve Your Sleep

Sleeping is good for rest and it is important for the overall health to have well organized sleeping schedule. If you have trouble sleeping because of worrying or thinking too much, try to fix your thoughts first by yoga and meditation so you can sleep better and easier. It is suggested to sleep eight hours daily on average.

5.    Have A Healthy Company

You will not be healthy if you are constantly hanging out with people who cause you stress, negativity and problems. Try thinking about it and smarty select your company because you will be happier overall if you are enjoying your life with people that love you, support you and make you feel better.

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Cycle Your Way to Health: Biking Accessories to Turn Your Healthy Hobby into a Habit

Ah, so many choices, so little time. You have to agree with me when I say it’s not easy for us 21st century people to get a hold of our lives, and start making more of the healthy choices, especially for those of us who are part of the concrete jungles. While in the past workaholics were pointed out as a bad example, nowadays there are so many, that for most of us it’s deemed as something to be proud of – a life full of accomplishment and success.

Now, no matter how proud we may be, it’s a fact, working your days away leads to stress, then as a result to anger, and to quote the insightful and memorable Yoda : “Anger leads to hate, hate leads to suffering”.

Unless you want to be grumpy on a daily basis, with a bunch of extra kilos at that, and illnesses, it’s more than essential to spice your life with some hobby, particularly if it’s one that involves physical activity, like good ol’ biking.

As the sport suitable for people of all ages, biking is still as popular as ever because of its contribution to shedding extra kilos, preventing cardiovascular illnesses, cancer, and degenerative diseases like Alzheimer’s, improving sleep, and the immune system, and most of all, increasing the lifespan – what’s not to love about biking?!

So, it would seem, now is as good a time as any to make this healthy hobby part of our lifestyles. Yet, the process of convincing yourself to do so every day, or at least more times a week, may be slow (trust me, I can tell from experience), though it shouldn’t be regarded as discouraging; if you want to get into the habit quicker, this is where biking accessories come in handy.

Why? Because when you equip yourself with all the bits and pieces professionals have, you start feeling like one of them, and you can actually feel this hobby is really a part of your life, and take it seriously. Getting only the bike may be enough to get some of the people motivated to it, some of the time, but if you want to make the most of it, turning it into a habit to conquer streets, parks, and hills every day, to stay in shape, and reap all the benefits, the key to success lies in the acquiring of the adequate biking accessories.

Starting off by finding the reliable retailer, you can expect to come across a wide range of products, at affordable prices, from various brands – this goes for bikes, as much as it does for the accessories. At a first glance, it can be confusing due to the many options available, so here are the essentials you need for a safe, easy, and comfortable ride, to make this purchase less of a headache for you.

Using the bike as the means of transport, you’re going to park somewhere. Having this in mind, it’s important to get the peace of mind and ensure your bike wouldn’t be stolen by investing in a quality lock. That includes chains, as much as it does D-locks, so it’s up to you (and your pocket) to decide, just don’t forget to put this item in your shopping cart, unless you want to be buying a new bike every now and then.

Going from A to B with a bike also means you’re going to be carrying things with you (after all, it’s your transport, not just exercising means!), at least a few snacks in the form of protein bars for when on the road, to keep you energised, water and hydration mixes to keep you hydrated, electronics, additional clothes… and the list goes on. The bike can be as suitable for luggage as a vehicle, as long as you buy the right bag.

If you don’t mind getting a sweaty back and carrying the load yourself, you can go for one of the many choices of backpacks, just make sure there’s enough storage, in the form of compartments, and pockets, as well as helpful features, in the likes of sternum straps, and insulated pockets to keep things cool.

Leaving it to the bike to do the heavy carrying, there are many bags that would wow you with their properties, be it weather resistance, or storage, like the saddle bags, and rack-top bags. You wouldn’t have to worry about their safety either knowing there’s a lock designed especially for them, so word of advice is if you get one of the two, invest in a suitable lock too.

Other essentials of biking accessories have to do with the weather, since unlike vehicles, you are directly exposed to the outdoor conditions. When this is your daily exercise, and transport, day in and day out, season after season, it’s natural you won’t always take to the road when it’s sunny, but also when it’s raining, and even snowing. In terms of this, it’s more than important to invest in specialised waterproof, breathable, and visible clothing.

If you don’t have the budget to fully equip at the beginning, you should start off with the jacket, then as your rides get longer and longer, you could move on to wearing biking clothing with pride from head to toe, from all-things Lycra (like a true biker!), to specialised biking shoes with sturdy soles to withstand all the pedalling. You would no longer fear soaking!

Speaking of soaking, there are other biking accessories that would further help protect you from the weather, such as the mudguards. They are created to have your back, literally, so you can go on riding even while it’s raining, without getting your back soaking wet.

Additionally, there’s the helmet, and eyewear. The helmet isn’t as necessary as it might seem, because biking is all in all a safe sport, however, if you want to get the extra protection, make sure when you go on the quest for the ideal helmet that it’s the perfect fit, is stylish at the same time, and provides comfort.

As for eyewear, sun is always there – even on cloudy days the UV rays can be damaging, thus you can’t avoid this purchase. Then again, you wouldn’t want annoying insects getting in your eyes, would you? The cost-efficient alternative is the one with interchangeable lenses.

Once you start enjoying biking, there’s no going back! You’d get the urge to go for rides no matter the time of day, or night (having in mind night rides have magic of their own). Taking this into consideration, you can’t leave home without having the proper light source with you, both front and rear. While lights light your way, they also make you visible to the rest of the traffic, so they are a way of protection too.

If you want the best of the best, go for LEDs. Throughout the years, LEDs have undergone a great deal of changes, which made them that much powerful, and yet affordable as well. Along with the mighty beam, they are usually equipped with lithium-ion rechargeable batteries, and a design made of weatherproof materials, so you can count on durability. No wonder they are the prime choice of mountain bikers.

Years pass by, and we still require as much help as we can from tools. Biking is no exception. Sure, you may not be a handyman, as of yet, but the more you are in the company of your bike, the more you begin to understand it, and differentiate when it works properly from when it doesn’t.

Since you can’t always know when a repair might be needed, it’s advisable to carry your own toolkit with you whenever and wherever on the go, having a pump, and spare parts you can count on in times of need. Don’t forget relying on specialised literature can also save the day, so if you don’t feel like carrying a biking book, at least download some in electronic form because no one goes on rides without electronics.

Now that you know more about the biking basics, it’s time to take to take to the road, and cycle away to health!

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The Importance of Healthy Snacks

A lot of people have numerous rules regarding their health and looks. Sometimes willingly and sometimes being self-forced to turn away their eyes from sweet and tempting unhealthy snacks waiting to be eaten, people choose to follow the path of eating healthy to their destination – great looking body and the great feeling inside the body.

Even though having no objections about this admirable habit is a pretty reasonable thought, thinking that all the snacks on this world are unhealthy is, simply said, wrong. A lot of snacks are beneficial to you. Including them into your eating habits is the best way to obtain the maximum results from your diet and enjoy it as much as possible.

Choosing snacks can also sustain you from eating unhealthy fast food, especially because there are a lot of easy healthy snacks you can make in your dorm. Read on to learn why they are important!

1.    Stops You From Overeating

Healthy snacks are great in preventing you from overeating.

If you are feeling hungry between the two meals, instead of overeating the second meal, take a snack in between!

The best types of snacks for this in-between phase are whole grains, fruits or vegetables combined with protein foods such as nuts.

2.    Keeps Your Blood Sugar Level Steady

Taking care of your blood sugar levels and keeping them even is another advantage that healthy snacks can offer.

Healthy snacks are especially good because of this for diabetics, but also for the people without diabetes.

Forgetting about keeping your blood sugar levels steady can harm your body and contribute to the formation of obesity, type 2 diabetes, heart diseases and high blood pressure.

3.    Improves Diet

Adding healthy snacks to such as tuna, fresh fruit and cut vegetables to your diet will improve it.

Snacks contain essential nutrients, so fruits and vegetables add vitamins A and C that contribute to your immunity, wound healing and teeth health.

Snacks also contain proteins that are necessary for you muscles, skin, cells and hair.

4.    Increases Energy

Healthy snacks are great for improving your energy because they contain complex carbohydrates, protein and healthy fat that increases your energy for long period of time and don’t leave you hungry.

Great example of this would be yogurt with a little granola or trail mix.

5.    Improves Concentration

Eating snacks between the meals will improve your focus and concentrations.

For example, children can comprehend and retain more information at school if their bodies are fueled constantly.

It is also advisable to adults to grab a snack in the afternoon so they can function better.

Great snacks for improvement of concentration are vegetables, hummus or popcorn.

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Best Fitness and Health Destinations to Visit This Year

Healthy lifestyle provides you not only good looks, but good mental state, positive thoughts, confidence, ability to focus and energetic approach to life in general as well.

Having this in mind enables you a little deeper understanding of the importance of your health and how it can dictate your mood and activities and impact your spirit, business, family, friendship and other areas of life.

However, mixing up healthy activities and travelling to other countries and gaining new experiences is the best combination to keep yourself always fresh and ready for different challenges!

For the full enjoyment, don’t forget to compare travel insurance and find the one that suits you the best, so you can be safe from medical costs, cases of losing the baggage and belongings and flight delays or its’ cancellations.

1.    Tucson, Arizona

Tucson is a great place that offers you a wide range of activities to keep you healthy.

Here you can enjoy and have fun doing yoga, fitness classes, playing tennis or having meditation sessions and nutrition seminars.

In Tucson, you can always enjoy in some more challenging activities such as mountain biking, having ropes course and other adventurous outdoor activities.

2.    St. Lucia, Caribbean island

On this beautiful destinations, you will not enjoy only the nature Caribbean island has to offer, but the healthy activities as well.

Travellers can enjoy and relax having fitness classes, doing  yoga, archery, scuba and golf.

For more adventurous and motivated guests, St. Lucia offers terrain biking, running, rappelling and sea kayaking that will make the visit to this island a great memory.

 3.    Tola, Nicaragua

This Central American country is another great place to both improve your health and have fun!

Here you can enjoy yoga, scuba diving, paddle boarding, snorkeling and kayaking.

Also, you can add up to this visiting the nearby volcanoes, waterfalls, horseback riding and having cooking classes.

4.    Rishikesh, India

Relaxing, enjoying zen and yoga and having meditation classes are the best things this place in the Asian country can provide you.

Also, those who love nature can have great time with nature walking, golf courses, rafting or safari in Rajaji National Park.

5.    Alajuela, Costa Rica

If you wish to visit Costa Rica, then you must know all the fun and healthy activities visiting Alajuela can offer you.

Here, guests can relax and enjoy in different massages, Ayurvedic treatments, fitness classes and even spiritual coaching.

Also, going to water rafting and hiking to volcanoes if you think that your daily activities need a little adventure boost!