Blog Lifestyle

4 Must-Do Things for Athletes to Improve Lung Power

For triathletes to perform at their best, they should have enough supply of oxygen for their muscles. Some athletes train for their hearts and legs, but they forget about their lungs. It is important that triathletes have strong lung power for them to survive the demands of this multi-disciplinary sport. A professional triathlete has a good pair of lungs capable of breathing to last and survive a race.

 

Here are five things to do to improve our lung’s power of breathing:

 

                                                        Cross-Training Exercises

Exercises can be perfect breath enhancers that can reduce huffing and puffing. Cross-training exercises are including in Pilates breathing programs to strengthen our lungs. They strengthen our diaphragm, stretch tights muscles and improve our posture. Pilates teaches controlled breathing to balance the inhalation and exhalation of air. They also correct shallow breathing. You can search for some of the best Pilates breathing exercises.

 

Breathing Techniques

Apart from exercises, you should learn breathing techniques that will help you improve focus and relaxation. Breathing techniques are important as hydration and stretching. If practiced on a daily basis, it provides maximum benefits. The most common is the 4-7-8 breathing which allows the athlete to calm down quickly. In this technique, you have to breathe in using your diaphragm. And as you inhale, count slowly to 4. Once you reach 4 seconds, hold your breath for 7 seconds. Then slowly empty your lungs for a count of 8. Repeat this technique three to four times.

 

                                                      Healthy Diet & Lifestyle

Of course, if you are really committed to engaging into triathlon or any sports, you should quit smoking. Smoking is the lung’s number one enemy. It causes serious damages to lung tissues which affect our ability to absorbed oxygen efficiently. It increases our risk to tuberculosis and lung cancer, too. Diet is equally important as well. You have to eat food that is rich in nutrients and vitamins. Consider a balanced diet rich in iron, vitamins E and C and antioxidants which are good for our lungs.

 

Regular Training

Lastly, never skip a training. If you train regularly, the more your lungs will adapt to the demands of your body. It can also exercise your lungs as well as your heart.

 

 

 

 

 

 

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Blog Training

8 Basic Tips for First-Time Triathletes

Triathlon has been a popular multi-sport activity that involves swimming, biking and running. The sport owns a spotlight in international competitions, including Ironman and the Olympics. With this, there is a massive increase of individuals who are training to become triathletes. Some people also engage into triathlon because of its dynamic disciplines that target improvement of the body in all aspects.

 

If you want to explore triathlon, consider our 8 basic tips for first-time triathletes:

Own a pair of running shoes

One of the secrets of successful triathletes is a good pair of shoes. To start triathlon, get a pair of running shoes that will be comfortable to you. You can ask the experts advice to tell you what pair of shoes perfectly suit you.

 

Get any kind of bike

You don’t need to buy a new bike. Just use any bike, whether a road bike, mountain bike or hybrid which you can use for your practice. You can start by biking anywhere until you gradually learn all the skills.

 

Practice swimming

Grab your swim suit and a pair of goggles and swim anytime and anywhere. You do not have to immediately own a quality wet suit. Just practice swimming until you master the swimming strokes and breathing techniques.

Start simple training

Now, try planning out your training. You can plot directions for your race. You can train for two hours a day, thrice a week.

 

Eat and drink

Food is your fuel. You have to eat foods that are rich in essential vitamins and nutrients that will also help you recover your muscles after training. Moreover, always hydrate by drinking a lot of water.

 

Rest

Training days should have internals between so that you can rest. It is important that you allow your muscles to repair and recover so they can be ready for another round of training.

Gear up

Start buying gears and equipment necessary for a triathlon. You can invest in suits, helmet, bike, shoes, goggles and more.

 

Hire a coach

If you really wanted to become a professional triathlete, consider hiring a coach. They will provide you necessary training to improve your skills. They will also assess and track your development. Triathlete coaches know a lot on how to train you to become the best athlete.

 

 

 

 

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Blog Nutrition

8 Superfoods to Bring the Super Athlete in You

Triathletes acquire their energy from the food they eat. It is important that they are extra cautious in choosing meals that should prepare their body for hours of hard training every day. These foods shall boost their stamina and improve their strength and endurance.

 

Here is a list of the superfoods that should be included in an athlete’s diet:

Eggs

A large egg without the shell contains 6 g protein. It is also a good source of calcium, phosphorus, iron, potassium, zinc and vitamin A, among others. Eggs can be perfect to start your day.

 

Sweet Potato

Sweet potatoes are good source of carbohydrates which can provide you energy for the day. It also have potassium, iron, and vitamins A and C. Moreover, its iron and manganese help improve muscle function. They help maintain low blood pressure as well.

 

Nuts

Nuts are also a good source of protein and healthy fats. They are also rich in B-vitamins and antioxidants. Nuts also contain most Omega-3 fatty acids good for the heart.

Cherries

Cherries are good sources of antioxidants, too. Cherries have a wide range of benefits that help the recovery and the performance of athletes. It can also prevent you from heart diseases.

 

Banana

Banana is considered the powerhouse of important nutrients. It contains potassium, vitamins B and C, magnesium, copper, and manganese. It is also rich in fiber and protein essential for the muscle.

 

Salmon

Salmon is full of essential Omega-3 fatty acids which prevents athletes from inflammation in their bodies. It is also a good source of high-quality protein, as well as vitamins B12 and B16.

 

Whey Protein

Every athlete should consume whey protein isolate which contain the highest percentage of pure protein and can be free from fat, carbohydrates and cholesterol. Whey protein helps in growth and recovery of muscles. It also helps prevent muscle breakdown.

 

Isotonic drinks

Athletes lose significant amount of water during long training sessions. It is important to rehydrate with the help of isotonic drinks. It has electrolytes that help maintain the acid-base in your body’s cells. Isotonic drinks give you extra energy to keep you going.

 

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