4 Reasons to Become a Coach

Coaching is one of the most rewarding teaching careers you can choose. Along with teaching children about their bodies and fitness, there are 4 very good reasons to become a coach.

  1. Fight Childhood Obesity - Obesity is an epidemic in the United States. Children simply don’t get the proper nutrition or exercise to keep a safe weight. This leads to diabetes, and that leads to a shorter lifespan. A coach is well positioned to teach children about good nutrition while introducing them to sports that become lifelong activities for them.
  2. Be a Positive Role Model – Many kids lack a positive role model in their lives. They have no real direction, and therefore lack personal discipline. Coaches are uniquely positioned as a figure of positive authority. As a coach you can help direct an aimless kid while instilling self-esteem and good character traits. Look into online Bachelors programs to get your coaching certificate.
  3. Help Kids Develop a Successful Career Path - It is hard to be a champion team, and this is a great parallel to life itself. It is hard to be successful as an adult. As a coach, you can help kids adjust to the ups and downs of winning and losing. Kids love to win, but they also need to know what it means to lose. Then they need to know how to overcome that loss and become champions.
  4. Be a Life-long Mentor – When asked which teacher influenced them the most, many young adults say it was a coach. Coaches are more than teachers. They are life-long mentors who often guide their students for many years after they graduate from school and embark on their own lives.

Coaching is about more than sports. It’s about life.

 

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Maintain Proper Hydration During Your Marathon

Preparing for a marathon involves more than constant training so that you can push your physical endurance to the limits. You also need to learn how your body responds to the heat and stress of a marathon. That means finding out how much water or other liquids you should drink during your run.

Dehydration is a Major Problem for Marathon Runners

You don’t need a medical degree to know that most runners worry about dehydration. Unfortunately, they might worry about it enough. Runners collapse from dehydration at just about every major race in the country. Clearly, they haven’t consumed enough liquids.

Try mixing one part Gatorade or some other sports drink with one part water. Anyone who has taken online college courses in health can tell you that the salt in sports drinks allows the hydration to stay in your body instead of letting you sweat it out immediately. The calories can also help fuel your race.

Too Much Hydration?

In your quest to stay hydrated, don’t forget that you can have too much of a good thing. When a runner consumes so much water that her sodium levels fall, it results in a condition called hyponatremia.

Lest you think that you don’t need to worry about hyponatremia, remember that a woman died from the condition during the 2002 Boston Marathon. It doesn’t happen often, but it does happen.

Test your hydration limits by looking for signs of dehydration. Confusion, headaches, thirst, and dizziness can indicate the beginning of dehydration. Severe dehydration is marked by rapid heartbeat and breathing, lack of sweat and a very dry mouth. If you experience these symptoms, stop all physical activity and hydrate to keep yourself healthy.

 

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When to Invest in a Personal Trainer

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Sports require dedication and a certain level of fitness in order to achieve your goals. Through training and drills, you learn the skills needed for your particular sport. However, training alone does not condition your body for the necessary endurance and strength needed to play sports.

As per conducted surveys (through online survey software), there are three primary areas of fitness: muscle strengthening, core training, and aerobics. No matter what type of sport you play, whether it be gymnastics, track, or football, all three areas are essential to keeping your body in shape. Aerobics help build your overall activity endurance and help strengthen the heart and lungs. Muscle strengthening exercises help build muscle mass and stretch the body to increase flexibility. Core exercises encompass the strengthening of your back, hips, and stomach. A strong core is imperative for proper posture in sports and helps prevent sports-related injuries.

Taking these factors into consideration, it may seem daunting at first to know exactly what to do and how far you can reasonably push yourself while reaching your fitness goals. The key to increasing your fitness level is to gradually push your limits without over doing it. If you are not comfortable doing this on your own, or desire ways to maximize your fitness sessions in little time, you might consider hiring a personal trainer. You can find a local personal trainer by visiting http://www.411.ca.

Personal trainers can also help you customize your exercises based on the type of sports you play. For example, if you are a runner, you will need strong legs to help push you through to the next level. A trainer also keeps you accountable for all workouts. When you exercise alone, it is easy to skip out on a few minutes of exercise or reps. More importantly, a trainer will teach you proper techniques to avoid injuries. If you feel that a trainer can help assist you in meeting your sports and overall fitness goals, it is worth the investment.

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A Hydrated Athlete is a Safe Athlete

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One of the most important things you can do for your body while playing sports is stay hydrated. You see from watching in direc tv and movies how important this is. Hydration is very important in maintaining your body’s temperature. By not hydrating properly while participating in your sport, you could cause serious harms to your health. Athletes in the south are especially susceptible to dehydration while playing sports in the heat. During your game, you need to take steps to make sure you are staying properly hydrated.

The first step is to educate yourself on the harmful effects dehydration can cause your body. If your body becomes seriously hydrated on the field, you are at risk for heat exhaustion, heat stroke, and even death. Heat exhaustion occurs when your body’s core temperature reaches between 100.4 and 104 degrees. Symptoms include muscle cramps, fatigue, thirst, nausea, vomiting, and headaches. If you’re not treated properly, serious health issues can occur, including death. Heat stroke is a medical emergency that occurs when your body temperature reaches 104 degrees or higher. At this point, your health, and even your life, is at a critical risk. If heat stroke occurs, you should be immediately transported to the emergency room, and treated aggressively. Symptoms of heat exhaustion include hot, dry, flushed skin; confusion; unconsciousness; fast heart rate; and hyperventilation.

To avoid these serious conditions, you need to take steps to keep yourself hydrated during athletic events. Make sure you drink plenty of fluids during your event, even if you don’t feel thirsty. You should drink a lot of water before and after your event, too. Other liquids that will help prevent dehydration and replenish your electrolytes include Gatorade and other sports drinks, oranges, and orange juice, as well as bananas and carrots. Whatever drink you prefer, make sure you drink plenty of it.

If your school or gym doesn’t provide water or other liquids to replenish yourself during your game, make sure to bring plenty of your own.

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Preparing for a Triathlon

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If you want to push your physical fitness and endurance to its limit, consider participating in a triathlon. A triathlon consists of a swim, bike ride, and marathon run, all completed back-to-back, with no rest in between. Lengths of each race in a triathlon vary, but a traditional triathlon includes a 2.4 mile swim, 112 mile bike ride, and 26.2 mile run.

Triathlon Training

Training for a triathlon can span six months up to two years, depending on your physical fitness level. The best way to train for a triathlon is to follow a specific training and diet schedule. There are many training schedules available online, so find one that fits your level and get started. In addition, a triathlon training group is a very helpful and motivating way to train for an upcoming competition.

Triathlon Equipment

You don’t want to show up to a triathlon in an old pair of running shoes, swim trunks, and the bicycle you’ve had sitting in the garage for the past 10 years. To truly succeed in a triathlon, you’ll need the proper equipment. A triathlon store can point you in the right direction. As a general rule, you will need:

  • Swimming Gear – A wetsuit made from neoprene is ideal for a number of reasons. The material is slicker and smoother than your skin, so you will glide through the water easier. It is also buoyant, and the more buoyant you are, the faster you can swim.
  • Triathlon Bike – These are pricey, but if you want to compete regularly they are a good investment. Triathlon bikes are designed to be lightweight and to use less energy in the leg muscles, so you can save leg strength for the marathon.
  • Running Shoes – Lightweight, comfortable running shoes that allow for quick turnaround are also crucial for success in a triathlon.

You can succeed in your triathlon with the right training schedule and equipment.

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How to Properly Stretch Before Your Game

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Athletes have to be very careful to properly prep themselves before a practice or a game. Without giving your muscles a chance to wake up, you could risk serious injury. By setting up a stretch routine for warming up before practices and games, you’ll ensure that your muscles are properly prepared for the vigorous workout you’re about to give them.  These stretches and more can be found on the Internet by using your laptops.

First do a pre-warm up by walking in place or lightly jogging. This will warm up your muscles. When you’re ready to start stretching, you’ll want to stretch in a particular order, performing small, circular movements with each area. You can work your way from your fingers to your toes in the following order:

-fingers and knuckles
-wrists
-elbows
-shoulders
-neck
-trunk/waist
-hips
-legs
-knees
-ankles
-toes

When you’ve completed all of the muscle groups, start with your toes again, and work your way back through to your fingers and knuckles. Move slowly to avoid overstretching. Begin slowly. You don’t have to touch your toes the first few times you start to stretch. You want to slowly build up your stretching routine like you would with any other exercise program.

While performing each stretch, hold the stretch in place for a count of ten. Breathe slowly, in and out, during your count, and then release the stretch slowly. Repeat, trying to push the stretch a little further, for another count of ten. Repeat this with each of the muscle groups going forward and backwards. You’ll want to take your time, and not rush through your stretch routine. The idea is to let all of your muscles wake up before revving them into high gear.

When starting your stretching routine, there are some things you should remember. Don’t bounce while you’re stretching. The idea is to wake your muscles up before you use them. Stretch both sides of your body in equal order. You can stretch each side of your body individually, or go back-and-forth with each muscle group. Consult your coach or trainer for additional advice and assistance.

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Strength Training and Sports

One crucial element in sports training is strength training. Strength training provides so many benefits for an athlete who’s in training, including conditioning your body, improving endurance, improving performance, and maximizing strength. These days we’re having online degree programs, for strength and sports training, one can join then if you have no time to go to a special trainer. There are several elements that you need to include in your strength training routine.

Hypertrophy is the increase in muscle bulk and size, and is an element that should be included in your program if you’re training for contact sports that require you to withstand aggressive body impact, such as football and wrestling. Other athletes could actually find this a hindrance, and will not want to focus a lot of their strength training on this element. One thing you should consider when working on hypertrophy is that a large muscle is not necessarily a strong muscle.

Maximal strength is the highest level of force that you can generate. Its importance also varies among sports. However, the decision is not whether it should be included in your routine or not, but rather how long you concentrate on it during your training period. It can improve your endurance performance, but does not lead to an increase in muscle hypertrophy.

Explosive power is a singular maximal effort you can put behind an action, such as lifting a certain amount of weight. Again, this is not so important in all sports, but can lay the foundation to increase your potential in power development.

Strength endurance is the amount of strength your muscles can hold, and again is less likely to be an important factor in most sports. By including some brief strength endurance exercises into your routine, you can, however, help improve the amount of strength you can maintain over a long period of time.

Periodization is the concept of dividing your overall training plan into brief phases or periods, each of which is supposed to have a specific outcome. It allows your sport-specific strength to peak at its proper time, while minimizing your risk of over-training.

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The Athlete’s Diet

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It’s very important for athletes to eat a proper diet, and get the right nutrition in order to stay healthy and perform well. A healthy diet for an athlete includes a mix of carbohydrates, fats, proteins, vitamins, and minerals.

Carbohydrates provide 40 to 50 percent of athletes- energy requirements. Complex carbohydrates are found in foods like pasta, potatoes, cereals, and grain products. Simple carbohydrates are found in fruits, milk, honey, and sugar. Athletes who have an upcoming event where they’ll need to do a heavy workout for more than 90 minutes should eat a high carbohydrate diet for two to three days before the event.

Fats also provide fuel for the body. About half of the total energy expenditure from exercising comes from free fatty acid metabolism. Athletes with an event that lasts longer than an hour may mostly use the fats stored in their body for energy. Fat can contribute around 75 percent of the needed energy during a long aerobic workout in an endurance-trained athlete. Athletes’ total fat intake should be divided into thirds among saturated, polyunsaturated, and monounsaturated fats. Some good sources of the fats athletes’ bodies need include avocados, olive oil, nuts, salmon, and peanut oil.

Proteins provide energy after the body uses up the carbohydrates and fats. Depending on the type and frequency of the workout an athlete gets, the need for protein may increase. Around 10 to 12 percent of athletes-total daily calories should be enough to provide them with the amount they need. We also have online courses which help us in choosing the correct diet for us. A varied diet will supply the sufficient amount needed, and includes chicken, fish, turkey, beef, beans, cheese, and milk.

The increased amount of calories an athlete takes in when training will supply the needed vitamins and minerals. A proper amount of proteins, carbohydrates, potassium-rich foods, fruit, vegetables, whole grain breads, cereals, and dairy products will give provide the proper amount needed.

Water is also a very important part of athletes- diets for proper rehydration.

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Proper Attire for Athletes

A pair of ASICS running shoes, model GEL-Kinsei

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Sports equipment is not the only items needed by an athlete for training or performing. They also need to have the proper attire.  Much like anything from wearing the right work attire to having the best jewelry you purchased from JRDunn.com for a formal dinner event with the President, attire for athletes is also important.  However, for them it is much more of a performance issue.  In order to move properly, help keep their body temperature at the proper level, and to keep their muscles warm; what athletes wear during training and events is just as important with how well trained they are for the event.

If athletes’ muscles don’t stay warm enough, they’ll be tenser and have a lower blood supply than an athlete whose muscles are warmed well enough. They will also be more prone to injury. Athletes’ clothing should also let air through, and allow proper breathing so that heat can’t accumulate. Because heat is set free during exercise, it must be removed. At the same time, the clothing must absorb activated perspiration to regulate body heat.

While keeping the muscles warm enough and letting heat and perspiration exit, the athletes’ attire must also provide proper movement. This means finding a well-balanced uniform of light and comfortable, as well as warm or cool enough. Track suites are a good combination of both, and can even be worn while working out at home. If a track suite is not available, a pair of trousers and a sweater or a simple pair of sweats will work. Layering clothes, such as wearing light cotton shorts and a t-shirt under sweats, will help make transitioning from sitting on the bench to going out to the field and performing easier.

Once the proper attire is acquired, adding the proper accessories is the next important step. The proper foot attire is just as important as the proper clothing. There are different athletic shoes for different types of sports, and athletes should check with their trainers or footwear experts to find a pair that’s right for them. Once the right type is selected, athletes need to make sure the shoes fit properly. They shouldn’t be too loose or too tight.

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Strategy When Playing Together As A Team – A Certain Level Of Cohesion Is A Must

There is a huge difference in training as an individual and training as a team. The individual is most important in an individual sport. He or she is the person who stands to gain or lose the most depending on performance. Hence, the individual will either have the desire to make it big or will back out after discovering he or she does not have the ability to translate talent into success. The coach acts as a guide or mentor.

Since performance is completely dependent on a single individual, there is only so much that a coach can do from the outside. However, role of coach in training and practice becomes completely different when the person is a part of a team. For starters, the interpersonal dynamics have to be considered. People are very completely comfortable when working alone as there is no scope of discontentment or irritation.

However, when you are in a team with four or five other individuals, you will have to learn to work together. You can afford to be self centered in individual sports. However, being self centered in a team sport can backfire if your teammates end up on the losing side. History is filled with instances where self centered individuals have worked well in a team environment by ensuring that the team won.

However, nobody likes a selfish person who gets what he or she wants without caring about the team. This mentality must percolate down in the training process as well. If you focus on your fitness and ignore the requirements and needs of your team members, chances are high that you will get booted out without any delay.

Another important factor that one has to consider is the level of comfort between various team members. A team with zero personal comfort between members will not win when against a team that is not only good on the field but is also a very close knit unit.

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