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  • How to Return after an Injury?

    How to Return after an Injury?

    Suffered an injury? Here are some tips how to productively return to training. 1 Proceed slowly Plan a slow return to training and avoid over-doing it. This will help you to avoid the boom and bust cycle where athletes attempt to return too quickly (boom) and, as a result, aggravate their injury. 2 Seek professional advice Of […] More

  • New Rules of Cycling

    New Rules of Cycling

    Over the years, fitness practices and techniques have changed a lot. Let’s have a look at some new rules of cycling training. OLD RULE: Ride your bike as much as possible. NEW RULE: Cross training and core work are crucial. In the past, it was believed that the best training was just to ride your bike. While […] More

  • Tired Of All CrossFit?

    Are you tired of all crossfit all the time? Why not taking an active break to come back to the box hungrier than before. By applying the same ten training principles that CrossFit advocates – cardiovascular/respiratory endurance, strength, stamina, power, speed, flexibility, agility, coordination, balance and accuracy – to other forms of training you can still […] More

  • Strength and Endurance Simultaneously

    If you want to build strength and endurance simultaneously, combine interval training and weight training. High-intensity interval training (HIIT) includes repetitions of short bouts of high-intensity workout followed by short rest. Endurance training interferes with strength training because it activates different biochemical pathways resulting in improvements in either endurance or strength or endurance. HIIT is very intense and may not interfere […] More

  • Kettlebell Snatch for Aerobic Capacity

     The kettlebell snatch is the main exercise in kettlebell training routines. The exercise may look simple, but demands coordinated, linked contractions of the thigh, bottom, core and upper body muscles to perform it properly. A kettlebell is a large iron ball with a handle. There’s nothing new about kettlebells. Since the 19th century, people have used used them to […] More

  • Balance Your Runs With These Five Yoga Postures

    Balance Your Runs With These Five Yoga Postures

    No matter if you’re a bit of a sceptic or enthusiastic about yoga and its benefits for us runners, it’s well worth giving these five yoga postures a try. When regularly practised, you’ll soon notice how they can improve your general balance as well as increase your strength and stability. Due to their challenging nature these […] More

  • Rowing Is Back!

    Get on board, because the old-school rowing machine could be your ticket to the perfect body. Rowing machines are a staple in most CrossFit boxes. Trendy fitness classes are being created in their honour. Even Robin Wright and Kevin Spacey are sharing serious screen time with them on House of Cards. Yes, this is true, rowing machines […] More

  • plank exercise

    5-Minute Core Workout Routine

    Follow this workout routine with two exercises for a great core and conditioning exercise. Begin with med ball slams. continue with three repetitions of the max effort plank. Do three or four sets with minimal rest between exercises and sets. Med ball slam 1 Start by standing and holding a 5-10kg medicine ball in both […] More

  • The Many Benefits Of Swimming

    The Many Benefits Of Swimming

    Swimming is not only a great exercise for injured runners but it also strengthens healthy bodies. Do you want to know why swim training is the perfect holiday workout? These are the most important benefits of swimming, which can significantly boost your running performance. Are you going on holidays soon? It doesn’t really matter if you you’re headed […] More

  • Strength-Training Exercises for Runners

    Here are some strength-training exercises that are great for runners as well. SEATED FORWARD BENDS Sit with your legs straight in front of you. Bend your left knee and rest your sole against your inner right thigh. Reach your arms straight overhead and then lengthen forward over your straight right leg and hold onto your foot, ankle or leg, depending on how far you can stretch comfortably. Every time you exhale, try to sink into the stretch a bit more. After 30 to 60 seconds, sit […] More

  • Drinking Colostrum Boosts Your Strength and Power

    Drinking Colostrum Boosts Your Strength and Power

    The benefits of cows’ milk as a recovery aid has already been well documented, but new studies suggest that runners and cyclists may benefit even more from consuming colostrum. Colostrum is the first milk secreted by cows after giving birth and has naturally high levels of protein and antibodies. If you drink it regularly, this […] More

  • Whole-Body Workout to Train for an Obstacle Race

    Whole-Body Workout Routine to Prepare for an Obstacle Race

    Follow this whole-body workout routine to prepare properly for a demanding obstacle race and get better results. WEIGHTED RUN How: Put on an ergonomically fitted backpack stuffed with weighty objects wrapped in soft clothing – instead, you can wear some ankle and wrist weights or a weighted vest – and start running. You can run […] More

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