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All About Skiing Injuries

Changes in modern ski equipment, improvements in slope design, and maintenance helped reduced the incidence of serious injuries. However, we must take note that there are still a significant number of ski injuries that can possibly occur during your ski trips.

According to the American College of Sports Medicine (ACSM), studies have showed that major of injuries that occur to skiers are sprains, fractures, lacerations and dislocations. At present, injury to the ligaments of the knee is a more common injury that occurs to skiers.

Several studies have shown that the most common injury to the knee is the damage to the medial collateral ligament (MCL). Physical therapist Jennifer Lewis of Athletes’ Performance in Phoenix, Arizona explains that “MCL injuries occur when a sudden force or twisting motion is applied to the outside of the knee forcing the knee inward, most often when the foot is planted on the ground.” Usually, all degrees of MCL sprains can be managed with bracing and limited range of movement.

Another type of knee injury is the damage to the anterior cruciate ligament (ACL). ACSM explains that the injury occurs when the lower leg is suddenly twisted away

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Tips to Swim Faster

As a former Swimming Coach and Learn to Swim teacher, I am often surprised when I hear about swimmers that have spent months and even years in a swimming training rut. Each week they diligently attend their hour or hour and a half long swim sessions swimming laps up and down that black line with no changes to their personal best (PB) swim times. They tend to accept that this is where they are on the swim performance ladder; stagnate, and can’t seem to get any faster.

If you have been swimming training for weeks on end, you will be in relatively good condition and more than ready to try something new. Swimming can be very boring if you let it, but it can also be a lot of fun too. If you have mastered the endurance part of swimming, it is about time for you to start focusing on improving your speed and smash that PB.

Long distance swimmers training for Triathlons or the Half Ironman, listen up because this article applies to you. You’ll be adding some “Fartlek” training to your training repertoire to

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Featured

Choose a Perfect Road Bike on Your Budget

Commuting by road bike makes more value than many other communication systems in case of a short or medium distance because in every year vehicle costs are rising gradually. Lots of people are turning to start commuting by bike. A good bike can change the riders’ commute from a problem to a money-saving, healthy workout and a fun way to fresh your mind.

However, there is a lot to think and analyze on how to choose perfect road bike on your budget like not exceeding $1,000. Generally, all riders, their way of riding and categories of ride are different from one to another. How will you choose a good one within your budget? A good local bike shop may be a good support to solve your problem. But, if you don’t have a good local bike shop near to you or don’t want to go out for being busy at work, you can follow these recommendations given below –

Purpose of Buying a Bike

In the event that you are planning to utilize the cycle for daily commuting or camping, then a regular touring bike will

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Tips To Plan Ski Vacation

Planning on a ski vacation this year? Why not consider skiing green this time. With Earth getting hotter than usual due to global warming, ski resorts are mostly affected by this change. At present, they are now thinking of ways on how they can help to mitigate the problem.

The good news is, you too can do something to help reduce this problem. There are various ways that you can do to make it happen. You may think that your individual efforts aren’t enough to make a difference, but they do! So, here are some eco-friendly tips that you can do to help preserve our environment.

Ride smart for a greener trip

Instead of flying to other places for your ski trip, travel to ski resorts closer to your home. The good thing about this is you can pack other things like a cooler and enjoy your own food, drinks and snacks.

Also, if your friends and coworkers share the same interest as you do, you can carpool with them. But if you insist on flying to other destinations, you can also ask if the resort offers a shuttle service to and from the airport. This will allow you to save on gas

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Skiing on Summer

Waiting for your next ski trip this coming winter? Keep fit while you’re at it. The biggest perk of working out off-season (as opposed to waiting until autumn) is that it allows you to endure the physical demands of the sport much longer. In addition, working out your core, gluts, back and legs early on helps you avoid more serious ski-related injuries.

You don’t exactly have to take extreme measures to be in tip-top shape for your next ski vacation (READ: CrossFit is optional). There are a lot of activities you can do this summer that can still pack the same punch as the routines practiced by the US Ski Team, but not as hardcore and rigid.

Bicycling

Target: Legs, Abdomen, endurance

Frequency: 5 days a week for endurance training, twice a week for strength training

The key to staying on the slopes all day and still having enough energy to spare for the après ski activities that will follow is having strong legs and abdomen. Keeping them toned allows you to maintain your balance on your skis and help you avoid fatigue midway down the slope or along moguls. Otherwise, you’ll be off to a rocky start.

Riding a bike during off-season is a

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Tricks To Heal Windburn After Skiing

Aside from the possibility of getting caught in the middle of an avalanche and getting a frostbite during your ski vacation, here’s another threat that you should avoid: windburn. So what exactly is a windburn?

Windburn is the redness of the skin caused by long exposure to strong and cold winds for extended period of time. The cold air allows the wind to easily break down the fat molecules (oil) that maintain the normal moisture in your skin. As a result, the skin turns dry and irritated. Skin also becomes more sensitive to products. It commonly occurs on the face but it can happen to any exposed part of your body.

Signs and Symptoms

Windburn is characterized by the irritation of the skin manifested in the redness of the face and other parts of the body such as neck and hands. It can look and feel like sunburn. Sometimes, the skin can seem swollen and feel very itchy and/or sore. It usually last for a few days because it causes much less skin damage.

However, if the irritation lasts longer, consult your doctor to avoid another skin condition such as rosacea. Rosacea is a skin disease that can mimic windburn and characterized

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Skills That I Learned From Swimming

“You have to learn the rules of the game. And then you have to play better than anyone else. ” – Albert Einstein.

After some time pondering this quote from Einstein, I realized that Einstein was not just referring to a game of sports, but also life and work experiences. My lifestyle choice as a swimmer started when I was around 12 years old. I grew up on a farm in the middle of nowhere and swimming, just meant cooling off in the river on our farm. The farm was too far from town in order for us to be High school day students. Going to High school meant boarding school.

In my first year of High school, I did gymnastics, but hurt my ankle and I felt doomed as I really would have liked to take gymnastics further. Physical Training back in the seventies meant just that – all kids in the school regardless of ability had to run around the field, play rugby, do athletics, swim, gymnastics, hockey and whatever other sport was available. (I believe nowadays it is optional in schools to play sports).

The school’s swimming pool did not have heaters, which resulted in swimming being a summer-only activity

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Tricks to Protect Yourself From Chlorine

While some took a fancy to dancing, fitness, aerobic and all other sports, I’ve always been drawn to the waters. If not for that knack for self-preservation, I could have taken to surfing. I just love the smell of chlorine and the serenity that surrounds a pool when you’re about to dive in and race back and forth. For me, it had to be swimming or nothing. From as far back as I can remember, I’ve always been that kid ready to jump into those speedos and dive into the pool. My parents hoped puberty would rescue me from my madness, but I was literally in love with this beautiful sport and nothing could change that.

For a long time, I dived into the pool completely oblivious of the dangers lurking in the water. Chlorine. I actually came to like the smell and I completely ignored the risks it poses to my health and to the health of so many swimmers.

But is it really wise to ignore those risks?

WHAT THEY DON’T USUALLY TELL US ABOUT CHLORINE IN POOLS.

For all its virtues, such as the sanitation that it brings to the water, even with all the bodies and all unsanitary elements that

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How To Your Own Private Swimming Pool

Swimming is a great way to keep fit and stay in shape because it makes use of every muscle in the body. It is also relaxing as being immersed in water provides a welcome counter force to the effect of gravity. However, few of us have our own swimming pools. We have to put up with the often crowded public swimming pools in leisure centres and health clubs. It can be frustrating getting held up by slower swimmers or even being tail-gated by faster swimmers. Not to mention, the chance that other swimmers could be sick or urinate in the pool.

Is there a solution to exclusive use of a pool without building your own or hiring out the leisure centre?

Yes there is – endless pools!

Endless pools are effectively treadmills for swimming. They are small pools approximately 2.5 metres long and two metres wide. At one end there is a jet which creates a variable current gives enough resistance for a swimmer to swim against without hitting the edge. The speed can be adjusted to the swimmer’s ability or stroke. For example, a swimmer can select a fast speed for swimming crawl, butterfly and backstroke; or alternatively choose a slow

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Dangerous Fish to Eat

The area of the East Coast of Florida where I live is currently being polluted by a vile blue/green algae that is killing the local fish and stinking to high heaven. It has the consistency of guacamole and is caused by runoff contaminants flowing from Lake Okeechobee. This algae is not only getting the fish sick, but also the people exposed to it. This is a reoccurring problem seems to happen every year that south Florida gets above average rainfall levels. Whatever the cause is, it is certainly not good for our fishery, our health and may result in millions of tourism dollars that will be lost if the problem is not resolved soon.

This pollution problem got me to thinking about the various fish that may live through the pollution in their environment and pass those pollutants onto us fish loving, seafood eating enthusiasts.

Some time on the internet allowed me to come up with some of the most toxic fish that are swimming in our local area. The main contaminant in the fish mentioned below is mercury. Mercury is very poisonous to humans and accumulates in predatory fish as they prey upon other contaminated species of fish. As we

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How to Catch a Spotted Seatrout

The first step to use when targeting any species of fish is to learn what they like. Spotted seatrout like;

• Grass flats
• Oyster bars
• Abundant prey offerings

The best place to find a spotted seatrout is by far the grass flats. These fish inhabit the inshore saltwater estuaries throughout the southern regions of the United States of America. Typically, if you can find a few acres of healthy sea grass, you will also find trout. Their entire life cycle occurs within the inshore environment. They will typically be caught in water depths of six feet or less. Sometimes they can be found in water less than 12 inches deep.

The second best inshore environment to find your target species is near an oyster bar. Oyster bars are excellent places to target these fish because a healthy oyster bar is a haven for small shrimp, crabs and small fish. Large oyster bars are also an exceptional environmental indicator for a healthy water system. Oysters do not thrive unless the waters they reside in are clean and healthy. If you want to target these fish, you should seek out healthy grass flats or healthy oyster bars.

The third indicator a fisherman should

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All About Kayak Fishing

The cons:

• Back aches
• Hard to sight fish sitting down
• Getting wet

The first con of kayak fishing is the inevitable back aches that come from sitting for hours on end. This is not to say that the seats in kayaks are uncomfortable because they are usually very comfortable. The backaches come for sitting too long. Sitting at a desk all day has the same effect. Standing up every now and again or getting out of the kayak to stretch can alleviate this con.

The low elevation of the yak fisherman is another con when trying to sight fish. The higher the elevation of the fisherman the more he will be able to see. The close to the water stance of a yak hinders the ability to see fish. Many of the new sit on top style yaks are stable enough to allow for standing which fixes the elevation issue.

Yak fishermen can expect to get wet. Kayak fishing is a wet style of fishing. The fish will be splashing and the scupper holes allow water to flow into and out of the kayak. That is just the way it is.

Now let’s look at the pros of yak fishing.

The pros:

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Benefits of Fishing

It is hard to successfully dispute the benefits of fishing, so why not give it a try to discover how much fun it really is? States like Nevada, California and Texas discovered “Take Me Fishing” campaigns resulted in more anglers. Vermont reported an increase in urban anglers with the “Reel Fun Vermont”, in addition to an upsurge in anglers 20 to 30 years of age.

Fishing is a group and an individual sport regardless of a person’s age. People are intrigued enough to gather around and watch others land fish. Companies make beginning angler kits for tots and toddlers so they can participate in the action. Additional reasons people enjoy this outdoor activity include fresh air, sunshine and vitamin D. A few of the most popular reasons are given below.

Reduce stress. Fish along the shore of a river, stream or lake. Cast out into the surf from the beach. Relax in your boat while fishing the pond. You may hear birds singing and see butterflies flit from flower to flower while you sit under a shady tree waiting for a bump or tug on the line. Enjoy a pressure-free day and have fun.

Sneak in simple aerobics and exercise. Exercise starts

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Tips To Choose The Best Freestyle BMX Bike

Racing and performing various off road stunts and tricks needs a typical kind of a bike that can withstand the effects of harsh riding. Freestyle BMX bikes are designed specifically for stunting and racing activities. These bikes are manufactured with light weight and high quality material that can be easily handled over different disciplines. Tires of bikes are wide up to 24 inches that enable the freestyle riders to perform stunts and tricks proficiently with great convenience.

Competition for quality and variety is rising rapidly among different manufacturers and suppliers of bikes. Different models of freestyle BMX bikes have touched great heights in delivering high quality performance features. Among a wide range of models and categories, it may be little bit difficult and time consuming to choose the right type of bike. This confusion can sometimes lead to the possibility of selecting the wrong option. Therefore, it is very essential to have sufficient knowledge about certain factors related to freestyle BMX bikes.

In today’s era of great competition, there is no shortage of bikes that deliver highly appreciable quality traits. Beyond the quality factor, there are many other factors that should be considered while buying a freestyle BMX bike. Here are some

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Tips For Big Riders Can Start With Cycling

Cycling is becoming not just a popular sport but as a form of exercise and recreational activity. What’s great with cycling is that you can do it at your own pace and doesn’t put too much strain on the ankles and knees unlike weight training and running. This low impact exercise can also be a great way to enjoy the outdoors while you submit your body to a cardio work out.

For some people though, riding can be intimidating. That’s the first thing you might want to overcome. But once you have that desire to start getting fit, you wouldn’t actually mind how you would appear on the bike or what will happen to you while on the road.

It may help you build your confidence to practice riding your bike in your yard. Of course, it would be helpful if you get the right bike. You can consult your bike shop to help you choose a bike that fits your body frame and weight.

You may want to practice mounting and getting off your bike so you wouldn’t fall off while doing so. To start riding, experts suggest that the best position is when you are seated on the saddle and

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How to Choose Touring Bike for Your Cycling Vacation

There are a number of bikes that are available in the market from mountain bikes, traditional folding bicycles to road bikes. Each type of bike is designed to apprehend and serves different interests to travelers. Every year, many people plan a cycling vacation to some of the most beautiful places of the world. If you’re planning a cycling vacation, it’s likely you will be needing a strong and sturdy bike. Your bike should be capable enough to carry heavy objects so that you can bring essential supplies along with yourself.

Before you start your cycling expedition to Europe or anywhere around the world, make sure you have the proper bike and touring equipment. A touring bike is necessary to ensure that your riding experience is favorable. Below is the general list of the main attributes to select a touring bike:

1. Strong and Sturdy Frame: The frame along with the fork is the most important part of the bike. You must select a touring bike that has a strong and stiff Frame and body. Strong frame helps to stand up the tortional stress in curvy paths, while weaker frame starts to bend and flex. It is the heart of your bicycle. So,

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Guide To Choose Perfect Road Bike on Your Budget

Commuting by road bike makes more value than many other communication systems in case of a short or medium distance because in every year vehicle costs are rising gradually. Lots of people are turning to start commuting by bike. A good bike can change the riders’ commute from a problem to a money-saving, healthy workout and a fun way to fresh your mind.

However, there is a lot to think and analyze on how to choose perfect road bike on your budget like not exceeding $1,000. Generally, all riders, their way of riding and categories of ride are different from one to another. How will you choose a good one within your budget? A good local bike shop may be a good support to solve your problem. But, if you don’t have a good local bike shop near to you or don’t want to go out for being busy at work, you can follow these recommendations given below –

Purpose of Buying a Bike

In the event that you are planning to utilize the cycle for daily commuting or camping, then a regular touring bike will be the best suitable one to meet your purpose. On the other hand, for racing you

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Safety Tips for Runners

November is National Running Safety Month

According to the National Highway Traffic Safety Administration, 70% of pedestrian deaths occur between the hours of 6 p.m. and 6 a.m. Because of this, if you are running at night it is important to wear, bright. reflective gear to increase your visibility to drivers. Dress to be seen!

Wearing reflective gear such as running pants, jackets, sashes or headbands increases the distance in which drivers can see you from 180 feet (if wearing neon or white) to 500 feet.

*If a car is moving at 40 miles per hour, it will take more than 180 feet to come to a complete stop.

Since most headlights angle down, lighting the lower leg is important. Most running shoes have reflective materials built in them but adding reflective tape can be an added safety benefit. This reflective tape can also be placed on feet, ankles and wrists to accentuate moving parts.

The time change in fall means shorter days and less daylight. In addition to your busy jam-packed schedule, this can make running in daylight hours nearly impossible. Those after-work, stress relieving runs by sunset are now in the dark and that black hoodie just isn’t going to cut it.

The simplicity

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Solutions For New Runners

Learn 5 Tips for New Runners

Want to live a healthier lifestyle? Drunkenly agree to run the local 5k? Want to impress the woman next door?. Ultimately I chose to run simply because I want to live a healthier lifestyle. Like many people, I wasn’t sure where to start aside from simply tying up the old sneakers lying in my closet and start running. Let me share my 5 tips for new runners.

If you are like me you turned to the internet to try and find some place to start. Well if you type “beginning running” into a search engine, you will quickly be overwhelmed with information and ideas. I wonder to myself how can something so simple end up so complicated. Well several months, many tantrums, and a great deal of frustration later, I wanted to share the top 5 tips from one new runner to another.

Invest in a proper pair of running shoes

This may seem obvious, but I cannot overstate how much trouble you can save yourself by taking 30 minutes to work with an associate at your local running store. They will review your running stride and many times record it so you can see the mechanics

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How To Improve Your Running

How can you improve your running?

Knowing the answer to the 3 most common questions will help improve your running today.

How often should I run
How far should I run
How hard should I run

How often should I run?

At the very beginning, this was a tough question for me to answer. I had tried to get into running on several occasions previously. What I found was that I lost my motivation to get out there after a few runs or a week. So the best advice I can give you on this question is to start smaller and build up. Set a schedule that you know you can meet. If that means getting out 3 times a week then go for it, if you have the time and can plan more all the better. You will find that if you have a plan ahead of time and meet that plan, you will build confidence and will be more likely to keep at it.

For me, I found that the minimum I could do and still see the small gains I was hoping for was to run 3 times a week. Less than that and I was not consistently seeing improvements. Not seeing

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