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I must say that forefoot running cannot be done subconsciously when you start practicing it. All beginners will need to take conscious efforts to make a transition in their running style from the natural ‘heel’ running to forefoot running. You will also need to train your mind to concentrate on the way you jog or run. I recommend all beginners to start off at a very slow pace. Most dedicated runners are able to adapt to forefoot running within a span of 30 to 45 days.

Buy Forefoot Running Shoes
One of the best ways to grasp this skill is to go and buy a pair of special forefoot running shoes of a renowned brand. These shoes are designed with a low heel while the forefoot area has extra cushioning for added foot comfort during forefoot running practice. Start practicing this running technique by wearing these shoes from day one.

Forefoot Running Practice
The following are some important guidelines that you need to follow for a fruitful practice session.
•Remember to dedicate a few minutes to warming up before you start running. Start walking at a slow pace, then do some heel flicks, or forward lunges. The point is to make sure that you don’t break into a run without stretching your muscles, otherwise you may end up with injuries. Ideally a warm up may last for 5 to 10 minutes.
•If you are a beginner, then practicing in the evening is the most suitable time to do so. This is because, the muscles in our feet loosen up later in the day. It is easier to practice a new exercise or running technique when your muscles are most flexible.
•Do not expect your feet to cope up with long distance jogs when you start out. Limit your jogs to a mere 2 miles for the first fortnight.
•Start practicing by bending slightly forward. You might feel like bending your knees a little. Do it, as it will reduce some initial stress.
•Listen to what your feet tell you and stop jogging if your feet signal discomfort while running.
•Ideally, shuttle your jogs between heels and forefeet styles from time to time till you feel ready to stick to your new style.
•Make sure to gently massage the balls of your feet at the end of every jogging session. You may bathe your feet with warm water and Epsom salt to relieve the stress. Read the rest of this entry »

Throwing punches or practicing a sequence of movements repeatedly while maintaining the fighting stance can help the fighter perfect his moves. This definitely improves one’s punching speed and is also a great warm-up session for intense boxing-specific workouts. Being a competitive sport, boxers need to create opportunities and land punches that can overpower the opponent. Not only should the boxer have the ability to focus and observe his opponent’s body language, he/she should also be able to make the right decisions at the right time. This can come from practice. The imagery or guided visualization during shadow boxing helps the boxer rehearse his strategic moves. To be able to win, one must first think like a winner. Visualizing yourself in the ring and defeating your opponent during these sessions is definitely the best form of motivation.

Shadow Boxing Techniques

To practice shadow boxing exercises, the fighter needs to face a light-colored wall. There is a light source behind the boxer that projects his/her shadow on the wall. The boxer then practices his/her moves and footwork by treating the shadow as his/her opponent or sparring partner. There are two methods that boxers use in the shadow boxing sessions. These are referred to as the short method and the long method. In the long method of shadow boxing, boxers practice straight punches or jabs as they shuffle their feet back and forth. On the other hand, boxers move their body from left to right while practicing short punches or close body shots while practicing the short method. There are a variety of punching techniques that boxers usually use. These include left jab, left straight, right straight, left hook, right hook, uppercut, liver shot, and other shots to the body. Combination drills where you practice a specific combination of some of these punches in a rhythm can certainly help in honing one’s boxing skills. Here are some of the common combinations one could try:
•Left Straight, Right Straight: Here you visualize throwing a punch to the left side of your opponent’s head, followed by another punch to the right side.
•Left Hook, Right Hook, Left Hook: For the Left Hook, bring your left hand near your chin and bend your hand at an angle of 90 degrees while punching your opponent’s face with your fist. Follow the same action with the right hand and repeat the action with your left hand again.
One can also graduate from the simple shadow boxing exercises to an intense form of workout. Take for instance, the 10×10 shadow boxing circuit wherein boxers can practice a 10-punch combination ten times within a minute. Besides developing speed and accuracy, one also needs to develop punching power. Once one has perfected these moves, one can attempt them while fighting one’s sparring partner. Read the rest of this entry »

Tip #1: Invest in your safety by choosing a good skydiving school. Do your research in advance, by learning what safety procedures and certifications are to be followed. Dig deep into the school’s safety record and reputation. The United States Parachute Association (USPA) is a necessary certification, look for a school whose instructors are certified by this standard. Talk to trainers personally, meet ex-students of a school prior to joining up and try to attend a demo class, so you get a feel of how things are handled in the institute.

Tip #2: Read the fine print. Skydiving does have its restrictions and dangers. The age limit is 18 years and above, weight limit is 220 lbs (men) and 200 lbs (women). Plus, you need to be healthy enough to jump. Heart problems, low or high blood pressure, motion sickness, nervous breakdowns etc. with such health issues, skydiving is not the sport for you. You will need to fill out a medical form, citing your medical history. Be truthful with such forms, the school is just looking out for your safety. If needed, seek a doctor’s approval for skydiving.

Tip #3: Pay attention during the training procedures. See what your instructor is doing and try to copy him/her as closely as possible. Do not hesitate to ask questions, clarify your doubts and make sure you have understood everything clearly. Take notes if you want. Do not dream during training and take the procedures seriously.

Tip #4: For a first time experience, even with training and instructions, skydiving can be very daunting. So choose the right method of jumping. You can jump solo or skyjump in tandem, where an instructor shares your parachute harness and controls its deployment. He/she will also instruct you on the correct procedure and you learn more and gain confidence. Sometimes you are given a choice, some schools will allow only tandem jumping for first timers.

Tip #5: Learn basic signs and gestures to communicate during your free fall. You cannot speak clearly due to the force of the wind and most probably, no one will be able to hear you either! So use sign language to communicate. Read the rest of this entry »

For athletes, the approaches for losing weight are many, while some follow the dieting and exercising tips with an aim to perform better; others consider losing weight, so that they fall within the weight range, put forth by the concerned coaches. Prior to starting the weight loss diet, a sportsperson should keep a note of the current body weight, balanced diet for athletes and how much kilos s/he needs to lose within a specific time span. As per physical fitness experts, losing 1-2 pounds per week is ideal for athletes. Discussed below are the dietary recommendations for healthy weight loss of athletes:

Do not Eliminate Carbohydrate
Being the major source of energy for the body, carbohydrate is a must to include nutrient in an athlete’s diet. It is directly responsible for maintaining the stamina level, which is crucial for an athlete to perform better. The daily carbohydrate requirement is determined based on the level of activity and body weight. On an average, an individual needs 6-10 g carbohydrate per day or 50-60 percent calories should be contributed by carbs. Eat whole grains and alike good foods, and refrain from refined carbohydrates.

Include More Proteins
In the athletes diet to lose weight, protein forms the base nutrient. It helps in replacing blood cells, strengthening defense system, secreting hormones and more importantly, muscle building. The amount of protein required per day by an athlete is 1.2-1.7 g/kg of body weight. In other words, protein should contribute 15-20 percent of the daily calorie intake. Athletes who are into resistance training need more protein than others. And maximum protein should come from beans, cheese, eggs, poultry and lean meat.

Incorporate Good Fats
All of us have a misconception that fats are not good for bodybuilding professionals and athletes, which is not the case. The point is, consume healthy fats not the unhealthy ones. It is suggested that approximately 25-30 percent of the daily calorie requirement should come from healthy fats. Reduce fats from oils, butter and fatty substances, rather consume fish that contain high percentage of omega 3 fatty acids.

Adopt Good Eating Habit Read the rest of this entry »

Low Fat Milk
This is one of the healthiest snacks for athletes. A glass of milk will suffice for any snack meal. One can choose to make a milkshake by adding a fruit to the milk or simply have a plain glass of milk. Vegans can opt for soy milk, to get their share of milk proteins in their diet.

Yogurt
One of my personal favorite protein snacks is yogurt. I always go for the low fat version. It is said that yogurt contains complete proteins and provides the body with all the necessary nutrients. Also carrying yogurt around is rather easy, as the prepackaged containers are spill proof.

Eggs
People on high protein diets cannot exclude eggs from their diet. I am sure there aren’t many people who get bored eating eggs, as there is a huge variety of dishes that one can whip up using eggs. If a person’s running late or wants to have healthy proteins after a workout, then the best option is to have boiled eggs without the yolk.

Cheese
It makes for a wonderful high protein snack for athletes. One can opt for a low fat variety or even snack on some homemade cottage cheese. Vegans can go in for vegan cheese, tofu, etc. It is always best to stick to the low fat version of the cheese.

Smoothies
They are a great option after a rigorous workout. There are innumerable options that can be made. Either choose low fat milk or opt for frozen yogurt to make the smoothies. Choose a different fruit every time to avoid monotony from setting in.

Lean Meat Read the rest of this entry »