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20-Minute Bodyweight Workout for Weight Loss

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Let’s face it: Finding the time to exercise is often a lot harder than your actual workout. Between work, family and friends, personal hobbies and other social commitments, many people struggle to fit fitness into their daily routine.

Bodyweight exercises solve this problem by giving you an effective workout that can be done anywhere, anytime, with little to no setup.

Below is an example of a bodyweight-based workout I did during my weight loss journey. All it took was two to three days a week to see results, and I was able to fit it in while my newborn and two-year-old napped.

Do each exercise for the desired amount of reps, quickly moving from one to the next. When you get to the end, take a 30- to 60-second break and then repeat, cycling through the routine a total of two or three times. I typically did this workout for 20 minutes and increased my time as my fitness improved.

Note: Always warm-up for three to five minutes with low-intensity aerobic activity prior to starting this routine. Also, if you want to add intensity to this routine, sprinkle in three to five-minute cardio intervals at the end of each round.

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16 Fun Team-Building Activities for Kids

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Team-building activities are fun, constructive ways to help members of youth sports teams get to know each other, build trust and learn to work together. It’s important to take some time out from practice to give your team an opportunity to bond and have some fun.

Here are 16 ideas to get you started.

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What to Expect for the Triathlon Events in Tokyo 2020

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Olympic triathlon


While 2020 may seem like forever from now, the Tokyo 2020 Olympic Games will be here before we know it. Start lists haven’t been finalized at the time of publishing (athletes are still qualifying), but there’s plenty of swim-bike-run action to speculate about and look forward to. 

Most of the triathlon action will be centered around the high-rise buildings and white sandy beaches of Odaiba Marine Park in Tokyo Bay. Tokyo last hosted the Summer Olympics back in 1964, and the country is currently updating many of the original venues and stadiums featured over 50 years ago. The Tokyo 2020 Event Programme has also placed a strong emphasis on gender equality, and these upcoming summer Games will be the most gender-balanced in history.

From a new triathlon race format, to an exciting Olympic and Paralympic triathlon course, here’s what to expect for the triathlon events in Tokyo 2020. 

Competition Dates

Get ready to set your DVR! The men’s triathlon event goes off on Monday, July 27 (7:30 to 9:50 a.m. JST; that’s 13 hours ahead of EST), and the women’s event takes place on Tuesday, July 28 (7:30 to 10:00 a.m. JST). 

It’s a standard Olympic-distance format, with both the men and the women competitors completing a 1.5-kilometer swim, a 40-kilometer bike ride and a 10-kilometer run.

We’ve been waiting for a mixed relay at the Olympics, and 2020 will include this action-packed format for the first time (more on this below!). Included as one of several Olympic debuts, the mixed relay will start on Saturday, Aug. 30 (8:30 to 10:30 a.m. JST). This groundbreaking 24 hours has been dubbed “Super Saturday,” and we couldn’t agree more.  

Paratriathlon Competition Dates

The paratriathlon events are held on back-to-back days–Saturday Aug. 29 (8:00 to 13:00 JST) and Sunday, Aug. 30 (8:00 to 13:00 JST). 

The 2020 Games will feature medal events for four classes for both men and women: PTS4 (men), PTWC (men/women), PTS2 (women), PTS4 (men), PTS5 (men/women) and PTVI (men/women). The paratriathlon events follow a sprint format, and consist of a 750-meter swim, a 20-kilometer bike and a five-kilometer run at Odaiba Marine Park (like the Olympic-distance format). 

The Tokyo 2020 Paralympic Games start on Aug. 25 and run through Sept. 6, and it’ll be the largest in history with 4,400 athletes, 540 medal events and 22 sports.

New Format

As mentioned above, the ITU mixed relay format will make its debut at the Olympics in 2020–providing another opportunity for the world’s best triathletes to win an Olympic medal. It’s arguably the most action-packed format in the sport of triathlon, with some of the most dramatic finishes and fun-to-watch races dating back to its inception in 2009. 

How does it work? It’s a super-sprint triathlon that features a 300-meter swim, an 8-kilometer bike and a 2-kilometer run that is completed by teams comprised of four members, ordered female-male-female-male. Long story short, each member completes the course and tags the next member, with plenty of fast-paced action for spectators to enjoy.

Exciting Developments

Triathlon aside, there’s plenty of new sports and events making their first appearance at the 2020 Tokyo Olympic Games.

A grand total of 15 new events will make an appearance, including events in table tennis, track and field, water polo, cycling, swimming, shooting, basketball, fencing, rowing, boxing, and more. The popular mixed relay format has also crossed over into other sports, including judo, archery, track & field, swimming, table tennis and shooting.

After years of being snubbed, action sports will finally be included in 2020 (in an attempt for the Olympics to appeal to a younger audience). Skateboarding, surfing and sport climbing are now official Olympic sports. Men’s baseball and women’s softball make a return after missing the past two games, and karate will make its debut as well.

READ THIS NEXT: Inspiring Reasons to Watch the Olympic Games

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6 Tips to Stay Cool on the Court

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Tennis players have to contend with more than the blazing sun on hot summer days. The heat-trapping surface of tennis courts can also leave a tennis player sapped of energy.

Tennis courts can be, on average, 15 degrees Fahrenheit to 20 degrees F hotter than the air temperature. That means even on hot, cloudy days tennis players need to take measures to stay cool if they want to perform well during a match. 

Here are six tips to help you stay cool on the court this summer.

1. Pay attention to your feet

Hard courts trap heat and then send that right up through your feet. It’s essential to wear quality tennis shoes to keep the bottoms of your feet and the rest of your body cool.

More: Move Like Federer With This 5-Step Footwork Drill

Wear flip flops or sandals to the court and change into your shoes right before your match.

Wear socks made of wicking material to pull sweat away from your skin and prevent blisters. Stash an extra pair of socks in your bag for those extra-long days.

2. The Jimmy Connors Special

Jimmy Connors was one of the few you would see on the pro tour that would soak a bandana in cold water and tie around his neck, says Matt Gleason,  president of USTA Southern Arizona Tennis.

Connors was onto something. Your body’s pulse points, such as behind the ears, the temples and the wrists, are sensitive to the cold.

More: 4 Tips for Summer Tennis Success

Sticking your wrists under cold water, for instance, can produce a cooling effect. When you’re on the court, use a bandana or wrist bands soaked in cold water to help you stay cool.

There are now several companies that make so-called cooling bandanas, which are designed to stay cold longer.

3. Lightweight and breathable gear

Nike Dry Fit and Adidas ClimaCool clothing is not just good fashion, it works, Gleason says.  

Any lightweight, breathable material pulls the sweat away from your skin and dries quicker, which lets air flow through to help cool the body down.

4. Dress like you’re playing at Wimbledon.

White or light-colored clothing helps reflect the sun’s heat, not absorb it. If you don’t believe it works, go put your hand on a white car, then see how long you can keep it there on a black car, Gleason says.

More: How to Reduce the Stress of Competition

On hot summer days try to incorporate as much light-colored or white clothing as you can. White hats can be especially effective.

5. Shade yourself

Wear hats or visor to keep the sun from blasting your head and face. 

Hats with big rims or those that have a drape off the back of the hat will help keep the neck cooler, Gleason says. 

You might already seek out the shade in between games. Look for shade spots that you can use, if only for a few seconds, in between points.

6. Hydrate and re-hydrate

Your body loses a lot of water and sodium on hot days. That means your hydration should begin before you’ve stepped onto the court.

If you’re match is sscheduled for a hot day, start drinking water the night before.

Once you’re on the court, drink a combination of water and electrolytes. Avoid caffeine and alcohol as they promote dehydration.

More: How to Hydrate Before, During and After a Workout

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