Using Daily Routine as Exercise

Daily Routine as ExerciseYou already know that getting at least 30 minutes of exercise each and every day is good for you, but putting that assertion into actual practice is an entirely different matter, right? Contrary to what you might think, making physical activity an everyday habit is not very hard to perform.

There’s no secret code for success waiting to be cracked. In fact, it’s something that can be worked into your usual routine with minimal, sometimes no, interruption or adjustment.

The U.S. Surgeon General, the American Heart Association and many other reputable health organizations all agree that 30 minutes of moderate-intensity workout is optimal on most, if not all, days of the week. The good news is that they also all concur that this recommended prescription doesn’t have to be taken all in one large dose.

While the American College of Sports Medicine (ACSM) once called for continuous exercise of 20 minutes’ duration or longer, new guidelines allow for bouts of physical activity (as few as 10 minutes at a time) intermittently spread throughout the day.

When viewed in this manner, 10 minutes of exercise three times a day becomes a much more manageable goal than 30 uninterrupted minutes. Even the busiest executive and the most stressed-out mom can carve out 360 seconds for the sake of improving his or her physical, mental and emotional well-being.

In fact, regular physical activity can even be considered a lifesaving practice. That’s because it’s been proven to extend life by warding off many chronic and deadly conditions like heart attacks, diabetes and strokes.

Now that the logistics are out of the way, the question becomes: What constitutes “moderate-intensity” activity? In concrete terms, the 30-minute recommendation breaks down to two to three miles of walking a day at a rate of 3-4 miles per hour, or to burning 200 calories per day.

This aim coincides with the popular 10,000 Steps program, which can easily be reached with the assistance of a RYP Sports pedometer. Simple things like parking your car farther away from your office or taking the stairs instead of the elevator can quickly add up to that target number.

For those who don’t enjoy walking or running, there are many other activities that constitute moderate-intensity exertion, many of which are necessary and/or fun tasks that fit right in with your normal routine. Gardening, raking leaves, mowing the lawn, mall strolling and dancing all fill the bill. In fact, 30 minutes spent playing tag with your kids in the yard burns the equivalent amount of calories as yoga, horseback riding and walking at a pace of four miles per hour on a level surface.

So, before you use the excuse that you’re too busy to schedule exercise into your daily grind, reconsider. Play Frisbee with the kids, take the dog for a jog around the block, and even get some much-needed cleaning done around the house. In no time flat you’ll have reached your intended exercise goal, often without even realizing it!

The Importance of High School Sports

High School SportsHigh school is a time to make friends, get good grades, participate in activities and prepare for the future. Unfortunately, due to budget cuts, some schools have opted out of high school sports, believing that money would be better spent on academics.

I understand that academics come first, but sacrificing high school sports lessens every child’s high school experience, their ability to perform at optimum academic levels and develop into a well-rounded adult.

The importance of high school sports can be found in elementary school

During a child’s elementary school years, children typically lose their recess privileges as a consequence to poor behavior. This consequence can have the opposite of the desired effect. Recess is the place where kids let out their aggression and release frustration and anger, allowing the children to better cope with the aspects of school they do not enjoy.

High school sports promote bonding and encouragement

What many administrators, teachers and parents fail to realize is that high school sports offer teenagers the same outlet. Participating in high school sports is important for motor skill development, maintaining a healthy exercise program and provides for a release of anger when the academic stressors become overwhelming.

When youth participate in high school sports they release endorphins which helps decrease depression and increases energy. Most high schools, if not all, require at least a C average to participate in these sports, which provides the child with accountability. High school sports increase bonding between children and their parents when parents help with skills and come to games to cheer their child on.

High school sports boost overall morale and support

High school sports offer a release that is needed for every student. High School Sports enables the entire school to come together, whether playing, or observing, to cheer for their school. If your child is having difficulty making friends encourage them to join a high school activity or to go to a game and cheer for their school.

It boosts school morale when students meet to cheer for their team. While offering an enjoyable distraction from the stressors of school, teenager’s negative perception of school as a place akin to a prison is replaced with increased school pride. This increased interest in school generally results in increased enjoyment in academics, resulting in better overall test scores and grades.

Adults look back on high school sports fondly

When adults look back on their time in school many do not remember their teachers, classes or grades but they do remember the high school sports they participated in or observed. They often look back on these memories fondly and look forward to their children having similar experiences.

Encourage your teenager’s high school to keep high school sports around so every teenager can have a better overall high school experience.

The National Finals Rodeo History’s

The National Finals RodeoEven though the sport of rodeo has been around for decades, the National Finals Rodeo, or NFR as it is commonly called, has a much more recent history. The first National Finals Rodeo was held at the Dallas State Fair Grounds in 1959, and since then, the NFR has gone through many interesting changes including a name change in 2001 to the Wrangler National Finals Rodeo.

Said to have been the brain-child of South Dakota legend Casey Tibbs, the idea behind the first ever National Finals Rodeo was to bring together the bets rodeo athletes and the toughest livestock in the world. Many now-famous cowboys competed at that first NFR including Tibbs, Jim Shoulders, Jim Bynum, Jack Buschbom and Dean Oliver. No one quite knew what to expect but hoped for the best since this was the first ever world championship of rodeo. The cowboys who entered competed for the first NFR purse of $50,000!

Shoulders, still considered the most successful cowboy ever with 16 world titles, placed in six bull riding rounds in 1959, walking away with the NFR prize money and the world championships. In 1979, Jim Shoulders was honored in the inaugural class of the Pro Rodeo Hall of Fame in Colorado Springs, Colorado.

Placing sixth in the rankings, Tibbs rode in his final saddle bronc riding world championship during that 1959 National Finals Rodeo. Today Tibbs is remembered as the first cowboy to capture the hearts and attention of the media. Tibbs was also inducted into the Hall of Fame, with the additional honor of being depicted in the museum’s signature statue — a 20-footer of Tibbs riding a bronco named Necktie.

Jack Buschbom won in the first round of the 1959 National Finals Rodeo’s bareback riding and continued on to claim the NFR average crown and world title. Twenty years later, he, too, was inducted into the Pro Rodeo Hall of Fame.

For many years the NFR flourished, spending a few years in Los Angeles and then another 20 years in Oklahoma City. Cowboys still worked toward what became known as “the Last Rodeo,” but the media attention and purses did not really grow until the NFR moved to Las Vegas, Nevada in 1985. The NFR always appealed to those cowboy athletes as a culmination of that year’s hard work. With the move to Las Vegas, the appeal doubled — in the form of a total of $1.8 million in prize money.

The performance of rookie calf roper Joe Beaver was arguably the most unpredictably exciting event in that first Las Vegas Finals. Very few had heard of him before that week, but with a roll of Vegas luck Beaver took the world championship and became one of the best known cowboys in rodeo. In that very same 1985 Vegas NFR, rough stock sensation Lewis Field of Elk Ridge, Utah, easily captured the world bareback riding title in what became his first of three world all-around championships.

The 1998 National Finals Rodeo counted Ty Murray as the new champion when he won an unprecedented seventh world all-around title while Dan Mortenson garnered his fifth world saddle-bronc riding title, falling just one short of Tibbs’ long-standing record.

Many rodeos have come and gone since then and world titles can be won and lost in less time than the 8 second buzzer but the excitement never dims at the National Finals Rodeo in Las Vegas, and the lights never go down even after the cowboys go home.

Fitness Success Habits II

In this post we will continue our previous discussion about fitness success habits to help you break your training plateau. Here are the next success habits for your training;

Select “money” exercises: simply put, some exercises deliver a lot more benefit than others. Multi-joint, compound exercises like snatches, cleans, squats, dead lifts, lunges, step-ups, bench presses, chest presses, seated rows, bent over rows, standing overhead presses, lat. Pull downs, pull-ups and chin-ups should make up the core of your exercise selection. No matter what your goals are you will get far better results by making the exercises listed above the core of your training program.

Keep a training log: If you want to see progress from your training, don’t leave things up to guess work. Remove all doubt and start tracking things. Track your progress via measurements such as body fat percentage, girth measurements, and body weight. Your training log can help you learn from your prior mistakes and help you achieve the results you are looking for at a faster rate.

Track what you eat: some experts say that 75-80% of your overall results are totally due to your nutrition. This may be surprising to you but you can gain muscle or lose fat on the exact same program. Your nutritional intake will totally dictate your results so if you really want to make some progress it can be a good idea to periodically track what you eat so that you can make sure that you are eating in a manner supportive to your goals.

Periodically evaluate your progress or lack thereof: no program works forever and no matter how effective a given program was you should mix things up when you are no longer seeing results from your efforts. The only way to judge the effectiveness of a training program is by the results it is producing or not producing. Some experts recommend checking your progress every 1-3 weeks to see if you are improving in the areas you want to. If you are not seeing improvements then that should be a mental note for you to make some changes. If you are seeing results, keep training until that program no longer delivers.

Find a great training partner: a great training habit that has the potential to improve your fitness results is to find a dedicated training partner. Choose carefully. You want someone who will challenge you, someone positive, someone to keep you on track, and someone who will help improve your training. You don’t want someone who is unreliable, negative, and lazy. Choose wisely and this training habit could mean renewed progress!

Find coaches and mentors: coaches and mentors can help save you lots of frustration. Coaches and mentors have been there before and help you achieve better results at a faster rate. They know little tricks to help you get back on track towards the results you want, so do yourself a favor and invest in yourself by learning from these experienced teachers.

There you have it, the success habits to help you break through those stubborn training plateaus. Implement some of these suggestions and i am sure that you will get back on track towards your fitness goals. Enjoy your training and keep focused on your goal.

Train with purpose.