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Maintaining a healthy weight is crucial for your overall well-being. Knowing what to eat is easy, but we often don’t adhere to a proper diet and exercise regimen because of the process it requires. The American Psychology Association explained that the most difficult part of making lifestyle changes is committing and following through with decisions. Setting goals and having a strategy may help you stick to your resolution. Follow these tips for setting weight-loss goals:
As much you may like for this to happen, you’re not going to lose 10 pounds by tomorrow – not in a safe way, at least. Not only does this fast-paced approach make it less likely that you’ll maintain the weight loss, but it often requires drastic measures that could put your overall well-being at risk. According to the Mayo Clinic, losing one to two pounds per week is the typical recommendation. When setting long-term goals, keep this number in mind. For example, per this guidance, you could safely lose about 48 pounds in six months. Adjust your specific objective to correlate with your exercise plan, making sure you don’t go over the maximum number.
You’ve set your long-term weight-loss target and the timeframe to achieve it. Now, how do you plan to get there? You can achieve your weight-loss goals through a combination of diet and exercise. Public health guidelines issued by the Office of Disease Prevention and Health Promotion recommend adults do 150 of moderate-intensity or 75 minutes of vigorous intensity aerobic physical activity. Break this down using short-term goals. For instance, if you’re doing moderate-intensity exercising three times per week, you need to schedule three 50-minute workouts. Adjust your daily routine to accommodate for this workout, whether that means waking up an hour early or spending your evenings at the gym.
“Tell other people about your weight-loss goals.”
Recording your progress can hold you accountable for your weight-loss goals. Consider writing down your plan and posting it on your bedroom wall to serve as a visual reminder. However, if going at it alone isn’t proving helpful, you may benefit from enlisting some supporters. Tell other people about your progress and various successes. You may find your friends’ and family’s expectations a persuasive motivator.
It’s important to reward yourself for both short- and long-term goals to stay motivated. However, that payoff needs to coincide with your weight-loss plan, which means indulging in your favorite dessert doesn’t fit the bill. Instead, use a personal massager as your post-workout perk. Not only does a self massage feel great, but it can further your weight loss and exercise strategy by helping your muscles recover. The Massage Therapy Association highlighted several studies that indicated massage can reduce muscle tension and fatigue. When you relieve sore muscles, your body will be more ready to take on the next workout, which may help you reach your daily and weekly targets all that much faster.
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Endurance athletes who take part in marathons, triathlons or century bike rides typically have fitness goals of strength and stamina. Your body needs to be strong enough to carry you long distances, and it needs to have the proper training in order to function for extended periods of time.
Before a race it’s crucial to plan a training program to prepare, and most of this will include running or cycling through intervals of faster and slower speeds, up and down hills and longer and shorter distances. It should also include cross training with strength exercises and core workouts such as Pilates for total body training.
Another factor that should be included in a pre-race program is athletic recovery and stretching. Whether you’re a new or seasoned endurance athlete, you’ll be putting your body through more intense challenges, which is sure to leave you with sore muscles from time to time, but it can also increase your risk of injury. To prevent getting hurt and having a setback, you need to take the proper precautions, which include stretching and massage.
A century bike ride will take you 100 miles, and it will certainly test your mental and physical prowess. This may seem like a lofty goal, but it’s certainly an achievable one that many endurance cyclists aspire to complete.
Being able to bike 100 miles requires serious commitment, dedication, planning and training. Once you decide to take part in a century ride, you need to starting working at least eight weeks beforehand to prepare your mind and body for the challenge ahead. Your training program should consist of long and short rides as well as intervals of different speeds, resistance levels, terrain and hills. It’s also a good idea to cross training with weight lifting to strengthen your muscles and exercises such as Pilates that provide stretching and improve posture.
Another key component is nutrition. Your body won’t be able to last long if it is not being fueled properly. Even slight dehydration can completely zap your energy levels and cause sore musclesand cramps. If this does happen, giving your muscles a massage can help. Additionally, eating the right amount of carbohydrates and fats is needed to fuel your muscles and provide you with the nutrients to keep you going mile after mile. You’ll certainly want to pack snacks to stop and eat during your ride to replenish fuel sources, curb hunger pangs and boost energy. Remember not to pack any foods that are too heavy or hard to transport. A muffin may sound delicious, but it can be messy to eat. Also, be sure not to try any new foods in case it affects your stomach negatively and you have to stop mid-race.
Here are some tasty, helpful snack options to pack for your century ride:
Whether you’re preparing for a cycling race, training for a triathlon or simply appreciate the exhilarating cardio workout you get from riding, your body (the lower half in particular) is certainly being challenged.
Most of your focus will be on the meat of your training – developing programs for each ride to incorporate different terrain, speeds, hills and other aspects of riding itself. But it’s also important to remember that your training doesn’t stop once your session ends. In fact, time spent after you hop off your bike is just as important as time spent on the saddle. Cooling down and taking part in athletic recovery reduces your risk of sore muscles and injuries, which can sideline you and set you back in your schedule. This is especially problematic if you are on a deadline for a race.
After each bike ride you should be taking the time to stretch out your muscles and allow your mind and body to return to their resting states. It’s also useful to incorporate self massage into your routine each week, especially after an intense ride. Massage will help loosen up muscles even further, which is important so you don’t create any imbalances.
There are several key muscles you should focus your massager on after a bike ride: