Jogging Makes You Slow

What I write over the next page or so will probably annoy you, you may even flat out disagree with me. All I ask is that you keep an open mind.

Some 40 or so years ago, a man Mr K Cooper invented the world of aerobics and ever since, we have been “shackled” to the concept of effective training involving an hour long bout of aerobic training, normally in the form of a jog, cycling down the street, or attending a fitness class.

However this form of training has been long since proven to NOT be the most effective method for most sports AND, more importantly, NOT an effective fat loss tool either.

How has this form of training managed to remain the foremost practised workout in the world? Whilst my sceptical head has many theories on this, the purpose of this article is not to disprove the aerobic method, but to provide you with reasons to try something else instead.

I could bore you with many studies that prove that Interval based training principles and resistance style workouts are better for your sports training needs, but instead I want to appeal to your common sense.

Unless your chosen sport is purely endurance based, such as marathon running, triathlon, long distance cycling or cross country skiing then you need to look at the how you challenge your body when you are “playing” your game?

Even an endurance based sport demands a different look for optimum training plans, but that is for another article!

Most sports require short bursts of effort interspersed with periods of rest. The ability for your body to handle these efforts is based on the ability for your muscles to recover effectively ready for the next effort. Think of the short sprint to reach a long ball, darting across the squash court, or rushing at an opponent to make a tackle.

Most sports require a level of strength exerted over a short period of time, ie. POWER. Think of a tennis stoke, golf swing, a leap or a quick start.

Most sports require a flexibility and at the same time a stability of your joints to execute a controlled movement. Think a kick of a ball, striking a ball with a bat, or throwing an object.

Now tell me how spending most of your training time doing a low intensity, aerobic style workout like that of jogging or an hour on an exercise bike is going to help you develop a better body for sport?

This style of workout that has been shown to restrict mobility, increase your chances of repetitive strain injuries and breaks down muscle tissue in order to retain your body’s natural homeostasis.

Armed with a little knowledge and a helping of common sense, you can see that doing your “usual” workout may not be optimum for you or your sport! I also mentioned at the start that this style of training is not that effective for fat loss either! The only study I will cite in this article demonstrates that an interval based training plan has be shown to be NINE times more effective for fat loss than doing long slow steady state workouts such as jogging, or working out on an exercise bike for an hour or more!

Impact of exercise intensity on body fatness and skeletal muscle metabolism. Tremblay A, Simoneau JA, Bouchard C. Physical Activity Sciences Laboratory, Laval University, Ste-Foy, Quebec, Canada.

So what should you be doing for your sports training?

Well simple really, take a look at the demands your sport has on the body…

Is it short sprints, then go out and train for short sprints…

Is it dynamic, powerful movements whilst on your feet, then train to make dynamic, powerful movements whilst on your feet (that means stay away from the machines, and pick up a dumbbell or two!)

Is it jumping, first step quickness, changes of direction, flexibility, stability, strength, power?

You see what I am getting at?

Most of us never need to do aerobic style training, whilst to some this will come as a relief, you may still be resisting this paradigm shift. What I propose is such a fundamental shift in over 40 years of training folk lore that it is easy to dismiss such a simplistic concept.

Sabine is a keen skier, water in the summer, snow in the winter. Since changing her training approach from that of endurance athlete to that of power and strength, her sporting performance has taken a dramatic turn for the better, what’s more her body fat percentage dropped to below 20%. Her workouts never last more than 45 minutes and has not done a single aerobic workout since the change.

Whilst every sport is different, it is important to note that the basic requirements of “most” sports requires a very different model of training than that which is normally adopted. Before heading out for your next workout, take a close look at the demands of your sport and ask yourself honestly if the jog you are about to do is going to make a difference? Or are you just doing it because that is what you have always done.

Getting the Strike Right

A proper bowling guide will tell you that practice and more practice is the ultimate way toward understanding and being good at the game altogether. Professional bowlers as well as armatures require practice though of course at different levels and with varying techniques and vigor. In order to reach a level where you can demonstrate consecutive strikes an armature would need to watch other professional players keenly and learn what their aiming tactics are. This is part of the practice. In a bowling room there is a line known as the foul line that demarcates the distance between the bowling track and where the bowler ought to stand. The pins that are the target are at the furthest end of the track, these are what you look at when aiming. Playing the game requires that you master a step stance that suits you and that will enable you to take a perfect aim. Practice this step stance until it becomes personal, this way you can use this stance on any bowling track you encounter.

Learn to throw the ball smoothly and to let it slide to your target by exercising your hand techniques. A bowling ball is held firmly in the palm. Practice lowering it from the waist length down to the bowling track in a smooth but focused swoop in a sort of twelve o’clock direction. You will find that bowling guides advice that to play great bowling you will need to have the right equipment and appropriate gear. That is you will need to purchase a bowling ball that is neither too heavy nor too light, this is especially true for starters. Get a ball that can comfortably fit in your hands or else the game itself will be a heavy, boring, luggage to behold. The shoe size and the body gear ought to fit properly too, not too tight, just the right size.

Bowling Ball Grip

Typically there are 3 holes in a bowling ball, however you are allowed to have up to 12, one for each of your fingers and your thumb the other seven are allowed for air pressure relief (one for each finger hole) one for weight adjustment up to 1 1/4 inches in diameter, and one to check hardness of the cover stock.

For this discussion we are going to concentrate on the typical 3 holes, which are usually for the middle and ring fingers and the thumb.

The more common configuration is finger holes that will allow your two fingers down to the second knuckle and your full thumb at a comfortable span (span is the distance between the fingers and the thumb). This is called a full finger or conventional grip. Most house balls found in your local bowling center are full finger conventional grip balls. This grip is usually very comfortable and allows some degree of control.

Our next grip is the fingertip grip; the main characteristics of this grip are that the finger holes only allow the fingers to be inserted to the first knuckle, with the thumb fully inserted and a wider span. The main advantage of this grip is that it allows you to apply much more leverage to the shot. You should be able to throw harder, smoother, and be able to control the natural hook in your shot pattern a lot better. If you are serious about becoming a better bowler, and you are going to invest in your own bowling equipment, you need to check out and learn the fingertip grip.

Inserts for the finger and thumbholes are allowed, only if they are non-removable without being destroyed and non adjustable. These inserts, if they are used, change the diameter of the holes, are a wearable part that can be replaced, and provide a smooth surface. Thumb inserts tend to be larger than your thumb, which allows for the use of tape to adjust your grip to compensate for swelling or shrinking of the thumb during your game. Finger grips, typically used with the fingertip grip, are usually softer and assist in being able to apply more torque and rotation to your shot.

There are a couple of variations of the 2 standard grips. The Sarge-Easter grip, where the middle finger is drilled to the first knuckle and the ring finger is drilled to the second knuckle, supposedly helps cut down on extreme hook patterns, and is not very common.

Another is more technique than grip and involves throwing the ball without inserting the thumb. Very few bowlers use this technique, and those that do, with a few exceptions, are typically not very accurate and do not score very high. Lack of control, and slipping off your hand are the hallmarks of this technique.

If you are going to buy a bowling ball you need to find out who, in your area is the expert ball driller. Almost anyplace that will sell you a bowling ball can provide drilling, however if they are not really expert at fitting the ball to you and then drilling it to perform how it should you may end up with an expensive paper weight. Ask at your bowling center, or ask some of the accomplished bowlers in your area, where they get their bowling balls drilled. Some premium bowling balls can cost $200.00 and up, it is worth taking the extra time.

Preparing For Mini Triathlon

Strengths and Weaknesses

We all have strengths and weakness. And recognizing each of them would provide you with the best tool in making it to the mini triathlon. Knowing what are your strengths would mean knowing where to begin your training. They are your blueprints. Admit it, you may be good on swimming but not in running. You might be one hell of a runner but suck on the bike. The thing is: knowing where your strong and weak points are would let you know what to improve and what to keep on improving.

Goal

If you want to cross the finish line in one piece, you need to have a goal. And this would mean drawing up a plan (a realistic plan) that would take you to your goal.

  • First: Set your goal. In this case your goal is to finish the race in one piece (you may also consider other goals, it’s up to you).
  • Second: Make sure you have identified your strengths and weaknesses. In this way, you know how to keep on track with your plan.
  • Third: Devise your training schedule. Set schedules when, where, and how you should do it. Give yourself enough time to rest. A good rest will keep your body in tacked at the same time, improving as your training progresses. You may want to consult some expert on this.
  • And finally: Stick to your plan. Self-explanatory.

Caution

While improving your running, swimming, and biking is a good thing, there is nothing better than making a preventive measure every time you train. You will never know when injuries come but you can prevent them from happening. Take the necessary precaution to avoid ending up injured. Do some stretching before you begin the training. Wear appropriate gears. These include swimwear and shoes. Remember that running shoes are different from cycling shoes so you may want to consider buying at least one pair for each of them.

Bowling Ball Path & Motion Study

The path of a bowling ball is determined to a large extent by the skill of the bowler from the start of the approach to the point of release. Beyond that point, the path is completely determined by the laws of physics. In this article I will point out things affecting the movement of the ball after it leaves the bowler’s hand and contacts the lane. Also, I will suggest that it is feasible to calculate and display ball paths on a computer screen, giving the bowler a new tool to help improve his or her game.

Basic Mechanics

A bowling ball in motion can be thought of as having these properties:

Related Technical Term

  • Speed: How fast the ball is moving on the lane Speed
  • Direction: Angle relative to the lane center line Line
  • Friction: Between the ball and the lane surface Fast lane > Slow lane
  • Rotation speed: About an imaginary axis Side roll / revolutions
  • Rotation angle: Relative to the lane center line Side roll / track

Note:

Speed and direction are each a part of what is technically known as a velocity vector. Most people are not aware of this distinction between speed and velocity and erroneously use the two words interchangeably. (For everyday matters that is not important, but it must be taken into account when calculating ball paths).

Friction between the ball and lane plays an important role in ball movement. Friction varies considerably from lane to lane and from ball to ball.

The path of a bowling ball can be calculated with a suitable algorithm (formula) using the known values of speed, rotation, etc (as listed above) at the point of contact with the lane. This algorithm can be found in Classical Mechanics textbooks.

Ball Motion

Straight Line Motion: This is the simplest case in which the axis of rotation is 90 degrees to the direction of the ball (no side roll). If you have trouble visualizing this, think of how your cars wheels rotate when the car is moving in a straight line. At the point on the ball which contacts the lane has two velocity vectors, one due to sliding, and one due to rotation. At first they are opposite in direction and not equal in speed, but eventually friction will equalize them. Equal and opposite vectors will cancel each other making the velocity at the point of contact zero. This is the place on the lane at which the ball stops sliding and rolls in a straight line.

Curved Motion: This motion is more complicated than the straight line motion due to the rotation the bowler puts on the ball when he or she releases it. The axis of rotation will have an angle other than 90 degrees, and the sliding and rotational vectors will not be initially opposite in direction as it is with straight motion. The algorithm used to calculate the ball path will have to account for this new geometry. When done correctly the calculated path will not be a straight line, but will be a curved line with the shape of a parabola.

Relation to everyday bowling experience

The average bowler is not interested in formulas and numbers. This is understandable because path calculations alone cannot be easily visualized. However, thanks to computer graphics the numbers can be transformed into pictures that are understandable. Ball paths displayed on the computer screen allow the bowler to see how changes ii speed, direction, angle, etc affect the ball path without actually bowling. This gives the bowler another tool to help improve his/her game.

Bowling Hook Techniques

Nowadays, advanced bowlers are now able to perform different techniques and strategies. They have initiated making movements that make sharp angles to the pocket that are able to hit the pins with maximum energy. With the availability of various advanced balls, bowlers are able to make styles that assist them hook the balls. Configured bowling balls at present are able to offer stronger and better hooking capacity.

Selecting the right ball is essential. The size and weight of the ball should be perfect for the body and capacity of the bowlers therefore that they can perform decently. The ball will not reach the target if it is not correct. A good grip of the bowling ball is crucial. Bowlers requires to hold the ball with the two fingers of his dominant hand. If they are left-handed, then they can handle the ball with their left hand and vise versa. Other players will tuck their “pinky” finger under the ball to add power and support when releasing it.

Bowlers require to focus on the lane and concentrate where they want it to cross. They can make use of the arrow markings of the lane to assist them visualize where they would like the ball to roll. Perfect timing for the release is needed. They can conduct four steps making the third step a half step. This will guarantee that they generate the correct position. While doing the steps, they will swing the ball at the same time they are stepping and then release the ball at the precise time the ankle touches the ground when they start sliding. The ball should be released at the end of the slide.

The final step is the swinging and releasing of the ball. If bowlers want to accomplish the hook, then they should create the ball rotate while it is rolling down the lane. This is done by bending the elbow while swinging and then straightening it at the time of the release. When exercising the hook technique for the beginning, bowlers should consider extra care to prevent injuries. Learning with an experienced bowler is suggested for novices therefore that they can get the right movements and execution tutorial.

Choosing Tennis Venues

Location

When choosing tennis venues, it is important for individuals to choose the best location. As of now, there are numerous tennis venues individuals can choose from. However, not all venues are situated in accessible locations. Because of this, going to such venues can be difficult. Apart from that, location is important to ensure that you can organize games easily.

Types of tennis court

The next factor that individuals need to consider when searching for tennis venues is the type of tennis court. Tennis courts come in variety of surfaces. These include clay courts, hard courts, grass courts and carpet courts. Not to mention, individuals can also choose from indoor and outdoor courts. Because of this, it is important that you know what court you want to play on. As of now, the most popular tennis courts individuals can easily look for are grass and clay courts. Thus, you need to make sure that you look for venues that can provide you with different types of tennis courts to help you experience better games with your friends or loved ones.

Venue equipment

It is also important for individuals to check venue equipment when searching for tennis venues. In order to play tennis properly and safely, it is important that you play on courts that are equipped with the right materials. In this way, you can experience better gaming. In addition, unexpected injuries can also be prevented. This is possible since some venues are managed by professionals who have completed first aid courses.

Nearby establishment

Finally, it is also best that you check if tennis courts are located near other establishments. Of course, after a playing a wonderful game of tennis, individuals want to relax. And, the best way is to dine in wonderful restaurants. Other than that, individuals can also visit spas to help them relax their muscles. In case that you are planning to do more activities, there are some venues that house different sports activities and even fitness clubs.

Right-Handed Bowling Shoes

As the name suggests, right handed bowling shoes are shoes that are made for right handed bowlers. The question is, what is the difference between right handed bowling shoes and left handed bowling shoes?

The answer is relatively simple. The soles on a pair of high performance bowling shoes are different from one another. One shoe is the sliding shoe, while the other shoe is the traction shoe.

The sliding shoe generally has a leather or buckskin soles, a sole that aids in sliding. The traction shoe, on the other hand, generally has a rubber sole and also a textured toe piece (for added traction during the important final push-off taken on the next-to-last step).

Right handed bowling shoes include a traction shoe for the right foot and a sliding shoe for the left foot. The reverse is true for a pair of left handed bowling shoes.

But what about the bowling shoes at a bowling alley? How can you tell which pairs are right handed bowling shoes?

Actually, the bowling shoes that you rent at a bowling alley are made up of two sliding shoes. They are ambidextrous shoes – they can be worn by left handed bowlers or right handed bowlers.

Generally, though, if you are getting serious about bowling, you are going to want to buy your own bowling shoes. And more likely than not, you are not going to want to buy a pair of ambidextrous bowling shoes. Rather, you ought to buy a pair of right handed bowling shoes if you are right handed, and left handed shoes if you are a lefty.

Yes, a pair of right handed bowling shoes may be more expensive than a pair of universal, or ambidextrous shoes, but it is worth it. In fact, once you improve even more in your bowling skills, and once you understand the sport of bowling even better, you may want to consider buying interchangeable soles for your right handed bowling shoes.

Interchangeable soles allow you to modify your bowling shoes for different lane conditions or simply depending on how you feel that day! You can make your sliding shoe even more sliding or less so.

Also, if you invest in a good pair of right handed bowling shoes, it is worth investing in a pair of bowling shoe covers, as well. You are going to want to wear the covers any time that you step away from the lanes – whether you are going to the bathroom or getting a snack.

Bowling shoe covers will protect your sliding shoe from becoming sticky with spilled soda pop, etc. It is important to take good care of your right handed bowling shoes!

Principals of Climbing

There are several people who are planning to climb the mountain, for them to experience the feeling that professionals do. These professionals are looking for excitement and thrill, that is why they often climb mountains that are extremely high. Some of the popular mountains that these professionals climb are the, French Alps, Andes, Mount McKinley and Himalayas. If this is your first time to climb mountains like these, then you have to know how to properly instruct for things like, hypothermia, frost bites, and avalanche and bone chills.

If you are planning to climb these kind of mountains, then you have got to know that you need to educate several things, to be able to survive climbing mountains like these. You had better also know the forecast weather, for you to understand the snow and as well as the glacier travels that you might experience while you are climbing the mountain. Always remember that you also need to make sure that you will reach the peak of the mountain safely and of course alive.

Mountain climbing is a sport that is risky. Not all mountains are safe, and friendly. There are some that are considerably dangerous to climb, because of the very steep walk ways. There are also wild animals that are out there, and if you are not used to these kind of animals, then I think that you had better not go on a climbing, unless you are with a professional climber. But you cannot help but always put in mind that you should also know something about the mountain, even if you are with someone who is familiar with the place. In this way, you are letting yourself be familiarized and be knowledgeable about the place that you are in. You can try researching about the place that you and your friends plan to go.

This exciting sport is worth a try. But always remember to stay safe, and let your friends and your family know your whereabouts, for them to know where to look for you in case of any problem.

Peak for a Marathon

The law of specificity says that you must train for the event that you will perform. To become efficient at an activity you must practice the activity. So I began to practice the activity.

Starting four weeks before the marathon I ran a half marathon. This race began the final peaking period for marathon race day. This race did many things, showed me how my training was going, allowed me to practice drinking on the run, practice taking gels, and begin to figure out my weaknesses.

Taking the resulting data I then devised my peaking plan. First I needed to work on my endurance more than I realized. Second my stride had shortened considerably from all the long runs that I have done. And third my nutrition needed some fine tuning.

To work on my endurance I ran my last long run of 23 miles the next weekend. Then I began to run a lot shorter on my easy days. I also included longer tempo runs and marathon pace runs.

Three days after the final 23miler I ran a 10 mile tempo run. Two days after this I ran another moderately hard 10 miler. The rest of the week I ran easy for 40-45 minutes.

Two weeks before the marathon I ran me a two hour marathon pace run. Three days after the marathon pace run I ran an 8 mile tempo run. I rested an extra day this week and ran easily for 40-45 minutes on my other scheduled days.

The final week before the marathon beginning on Sunday I ran easily for 60 minutes. Rested two extra days and ran 30-40 minutes easily on the other days. When I began to feel antsy I ran a couple of strides to shake things up a bit.

To fix the shortened stride that I was encountering I began to visualize what good running form was. Each run I would concentrate on running more fluid and relaxed. Also I came to realize that running with stiff straight legs that was causing the shuffling action that I had.

Lastly I worked on my marathon nutrition plan for the race. In the past I always ran out of gas during the last six miles. I tried taking two gels at the 13 mile and 20 mile point in the race. This seemed to be the ticket to fixing my collapse during the final 6.2 miles of the marathon.