Big Advantages of Morning Exercise

Morning ExerciseSome studies have shown that if you perform just five minutes of reasonably intense exercise in the morning you can potentially burn up to twice as many calories you normally would during the day!

What this means is that for those people who often claim “I don’t have time!” there really is no excuse now for not doing five to ten minutes of physical training each day.

There is no need for people to run five miles before breakfast. A healthier more focused you is within five minutes reach! Also there are other benefits of doing something physical upon rising in the morning.

Breathing deeply and moving your body first thing not only allows you to burn more calories throughout the day but it also puts you in a better mood as well as obviously going a long way to providing yourself with better health.

In short, you will be more inclined to take the day by the “scruff of the neck”, so to speak, and to want to pursue goals and objectives if you are fully awake and energized for the day.

Below are listed some of the major benefits of doing something active each morning. Remember them when you think it is “too much effort!”.

Increased calorie burn throughout the day

Higher energy levels

Better health and fitness

Due to point number three, a higher chance of living a longer more abundant life

An increased likelihood that you will want to reach and achieve targets and ambitions in your life due to feeling positive and energized through exercise

Remember, then, that success in fitness, or indeed in any area of life, is so often dictated by what you do (or do not do) each and every day for as little as five minutes at a time!

Develop daily positive habits where your health is concerned and see and feel your results soar!

Badminton for PE Class Subject

Badminton for PE ClassBadminton has been an old standby for PE classes through the decades. A fantastic sport that can be played by youngsters and adults alike, badminton requires little equipment and offers an exciting workout that will improve eye hand coordination and agility.

Physical education equipment takes a beating and lightweight badminton rackets, birdies and nets are not known for their ability to withstand punishment.

While new racket materials such as titanium composites have become more prevalent there are a few standard models that are known to take a lickin and keep on racketing. You get the point!

Badminton rackets

While competitive badders throughout the world may be in the market for high tech composite badminton rackets for physical education classes you should have one material on your mind steel, steel, steel.

Some of these models feature aluminum shafts and frames but all of these models have proven themselves in the gymnasium and are a great value. These higher end models are still available at economy prices which make them a great purchase for high school level physical education classes were durability may be a little less of a concern and a better playing racket is more important so students can excel.

Shuttlecocks & birdies

Here it gets a little tricky. While steel rackets are usually some of the least expensive and best for PE classes when it comes to shuttlecocks cheapest is not always best. The least expensive shuttlecocks are plastic with rubber tip and should be considered only for backyard use.

They do not offer the best flight characteristics so they will actually make the game harder as the birdie appears to have a mind of its own in flight. They are a bargain though so you may want to have some on hand just in case.

The best models have a cork tip for better pop off of the racket and nylon skirts that perform well.

All of the above are of high quality for great playability. They will pop of the strings, fly in the direction you intended assuming you know how to use the racket and they are durable enough to survive physical education classes.

Badminton is a fantastic sport and teaching it to our children in physical education classes will help build healthy adults. The sport will improve coordination, balance and agility as well as building a healthy respect for competition.

Few Aspects That Make Good Sports Competitor II

In this post we will continue our previous discussion about aspects that makes us become a good competitor in sports.

Use nutrition as an advantage

I don’t know of any sports where better nutrition would not help an athlete perform better. I won’t get too deep into specifics here, but following basic nutritional guidelines for sports participation will help you to improve your diet, and your performance. Some easy ways include:

Increase your water intake. A hydrated body performs better than a dehydrated one.

Reduce your caffeine intake. Caffeine promotes dehydration.

Reduce sugar and sweets intake. Allow your body to utilize its natural fat reserves for energy. Your blood sugar will remain more stable throughout competition if you do so.

Eat in moderation. If you must eat more, eat smaller meals more often. Six small meals a day are much better for your metabolism than three large meals.

If you’ve got the artillery, use it. Play to your strengths

This is a military example, but it holds true. What good is ammunition if you don’t use it? If you want to become a better competitor, do two things:

Figure out what your “ammunition” is (or, what your strengths are as an athlete and competitor)

Make that ammunition the central aspect of your competition (use it at every opportunity)

As an example, if you are a basketball player with a decent shot, but you are in great shape, why not use your fitness as your edge during the game? Run the player guarding you into the ground. Run him or her through picks, around picks, up and down the court, no matter if you are scoring or not.

Sooner or later, if they are not as fit as you physically, they will tire, and break down. If as a golfer you are better with your putter than with your irons, don’t worry about playing a risky shot, long as you can get it somewhere on the green. Get the point? Use whatever your strengths are to your advantage. Always.

Instill competitive rituals

Rituals are the cornerstone of champion performance. Next time you watch a professional sporting event, look for rituals that the players perform. You’ll find that almost every athlete that performs to his or her highest level has pre-, during-, and post-game rituals. Why? Because these rituals serve to:

Focus them on the task at hand

Let their body know that it is time to perform

Relax themselves physically during times of stress

If you don’t have rituals as a major aspect of your sports participation, change that! Something as simple as listening to calming music, or writing in a journal, or stretching in a certain, specific manner can serve as your ritual. The key is to find something that prepares you mentally for whatever your sports demands.

If you are a boxer, wrestler, or football player, listening to a Beethoven piano sonata might not best prepare you for the physical onslaught you are about to face. However, with a sports such as golf, or tennis (where being calm is a distinct advantage), a slower, more calming piece of music might just do the trick. The key is to tailor your ritual to the sports.

Few Aspects That Make Good Sports Competitor

There are no true secrets to becoming a good competitor in sports. The principles are the same, no matter what sports you participate in. What follows are five very specific ways in which you can immediately become a better competitor and athlete. Whether you are a weekend warrior, or an Olympian-to-be, implement these strategies and see for yourself.

Forget about the win, focus on the fight

This principle is the most important difference between mediocre athletes and those that succeed at the highest level of their sports. I believe that sports provide us a great metaphor for life, in that they teach us how to work towards goals, individually and with others, and how to pick ourselves up after trying circumstances. That being said, sports stink in one regard: They teach us that life is all about wins and losses. In sports, there is always a winner, and always a loser.

In life, the same is not true. It is not a zero-sum game, where one person’s gain equals another person’s loss. You cannot “win” in a relationship, for example. You can only work to make it satisfying and enjoyable for both people involved. If you want to become a better athlete and competitor, forget about whether you win or lose in sports. Focus more on how well you fight and compete, as that is something completely within your control.

You cannot control the outcome of sports (winning) even though you think you can! As proof of this, how many professional athletes have had career days in their sports in a losing effort? Too many to count. It happens every day. This is because there are too many variables that go into winning that are out of our control.

So, the more you can focus on those things you can control (particularly, how hard you play), the better you’ll feel at the end. If you set out to outwork your opponent, or to never give up, and follow through, you will have achieved your goals. Doing so inspires confidence. And sports are all about confidence.

Come prepared

Coming prepared means that you work to know something about your opponent before you compete against them. Know what they like to do, and what they don’t like to do. You can study your opponent, if at all possible. Find out how they play in warm-ups, what their strengths are, what their weaknesses are. You can do this by merely watching for ten minutes or so.

If you are a weekend warrior, you can still do this, even before pick-up games. Notice how your opponent talks to you (or him or herself) during competition (“Man am I tired”, “I can’t make any putts today”) and you’ll pick up additional data. Overall, the better prepared you are strategically entering competition, the better the results will be in the heat of battle. Do some of the work ahead of time to get an edge.