WORKOUT

Find out more about proper workout

Train Slower To Race Faster

Follow the 80/20 rule for new performance gains. To get to the finish line the fastest you have to power through at your hardest effort, but when it comes to training, a growing body of research confirms that endurance athletes should be doing 80 percent of their...
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Vertical Kicking (swimming drill)

Vertical kicking is a challenging drill great for promoting an efficient flutter kick. Instead of kicking across the pool along the surface of the water, vertical kicking takes place in a stationary position in the deep end. The challenge of this drill lies in keeping...
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Perfect Run Form

Speed and endurance are important, but technique is king. Look at a standard training plan for triathlon, and you’ll see a lot of runs focusing on speed and endurance, but few—if any—workouts dedicated to technique. That’s a massive mistake,...
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Different techniques of altitude training for athletes

Theoretically, exposure to high altitudes can greatly contribute to the physiological abilities of an athlete. Exposure of the body to such a surroundings causes acclimatization to low amounts of oxygen in the air. Many changes caused by this acclimatization improve...
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Exercises to strengthen your knees

Feeling the pain during your workouts? That’s never okay. This is because having weak knees is an injury waiting to happen. It may not occur instantly, but know that if your knees aren’t supported correctly during your training, the excess strain you’re putting on...
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Exercises for stronger and more flexible neck

Fix and treat the imbalances that are causing you neck pain or mobility issues. You would think that focusing on neck-strengthening exercises would help ease neck pain, but athletes should often begin elsewhere, explains New York-based Steve Gonser, a physical...
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Foggy goggles

Foggy goggles is one of the most annoying things about swimming and there's so many myths out there as to how to stop this from happening. You may well have heard of using saliva, buying special solutions or rinsing out in water and so many more Temperature of your...
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Differences: cheap or expensive running shoes?

In this article, we will look back exclusively on the comparison of brands that have production of running shoes and those who have brought this production process to a higher level! Our goal is not to promote any special brand and certainly not the bad promotion of...
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Swimming: Using a kickboard in professional swimming, yes or no?

Swimming kickboards are often used during swimming training. In the early age of the swimmer, the board is necessary to master the basics of swimming techniques, however, the question arises how the kickboard affects the quality of training with already formed...
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Running cadence

Cadence represents the number of steps (or rpm) rotations per minute in cyclical sports. Most applications and impacts it has in running and cycling where it emphasis efficiency and economy. It also found use in swimming. For all of three sports for a long time there...
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Wim Hof method (part 2)

Training of mindset & meditation/concentration It is generally known that a strong mindset can be an important weapon when it comes to thinking, doing and achieving. In the WHM, a strong mindset is important to realize your inner strength. Concentration/meditation...
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Foam Roller

Here’s what you stand to gain if you haven’t tried foam rolling, and how to do it better if you’ve already started. In recent years, foam rolling has gone mainstream. Once a self-massage technique used only by professional athletes, coaches, and...
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The Wim Hof metod (part 1.)

Introduction Wim Hof has developed a method characterized by simplicity and effectiveness. The effects and applicability of this method are being investigated by various scientific institutes, including Radboud University. Initial results have shown that the method...
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Dietary supplements: do we need them and in which form?

The benefit of recreational or professional sports is in the construction of physical fitness as well as mental stability. However, intensive training phases are inconsistent with the natural physiological conditions of an organism. Training is exhausting and...
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Ice bath – winter swimming

The aim of ice bathing is to improve physical fitness, to strengthen health, to increase the resistance of the organism and to strengthen the psyche. Ice bathing can be recreational or sporty. Under recreational ice bathing we count cold water shower, sauna and...
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Goggles: 5 mistakes when putting them on

Goggles are the essential part of the swimming equipment. However, kids tend to lose them all the time, or forget to bring them to the training. But when they do have them, if a coach or someone older doesn’t put them on, they usually wear them in the wrong way....
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Running in the rain

You should not be afraid to run in the rain, you have to face the fears and give the chance to the rain. The hardest part of running in the rain is the very beginning of the training, the moment when it is necessary to find the motive and start with the running. Many...
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Running equipment

RUNNING SHOES SELECTION In the ocean of manufacturers, it is important to choose sneakers that suits your running style (steps) rather than the logo that sells them. The shoes should certainly NOT be the most expensive and the latest model. Shoes for tennis, football,...
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Marathon

The marathon is a long-distance race, completed by running, walking, or a run/walk strategy. There are also wheelchair divisions. The marathon has an official distance of 42.195 kilometres (26.219 miles; 26 miles 385 yards), usually run as a road race. The event was...
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Long Term Athlete Development

The long term development of athletes (LTAD) is a project created on the basis of work by many sports professionals around the world in order to create a top sporting result. In the life of every young person there are periods during which the effects of the training...
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Yes, babies dive and swim

I believe you may have heard that babies are born with an inner instinct for swimming or diving. Of course, they don’t know how to swim crawl or dolphin style, or how to perform a 3m dive. However, after spending nine months in their mothers’ stomachs, babies are...
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The basics of swimming technique in triathlon (Part 2)

Specificity of swimming technique in triathlon   The greatest and most obvious difference between competitive swimming and swimming in the triathlon is found as a result of the conditions in which the triathlon race is held. The swimming part of the triathlon...
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The basics of swimming technique in triathlon (Part 1)

  The athlete's training process is a complex process and a complex symbiosis of several different elements that are practiced through continuous exercise that activates the physiological processes of supercompensation and adaptation of the organism. The...
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All about cycling

t's true -- once you learn to balance on two wheels while propelling yourself forward via two pedals, wind sweeping through your hair and heart racing with adventure, it's not a skill you quickly forget. But how many of us really learn to ride a bike, as opposed to...
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Trail running

Why do people like to run the trails (woods)? What is so specific about this activity that gives them that special feeling? Running through the woods cherishes the soul. If you’re stuck in a running rut, and You get bored to continuously run around the neighborhood or...
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Swimming equipment

Exercises are a means of training in swimming techniques. They are trained in the training of skills that build swimming techniques. Platonov (Stefanović i Jakovljević, 2004) allocates funds for sports training in relation to the type of sports preparation, which...
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Basics of triathlon

Introduction to triathlon Triathlon is a unique activity. It is adaptive, inclusive and flexible. People of all ages, abilities and backgrounds can participate in triathlon, and it is a sport that emphasizes “finishing over winning”. Challenge, personal achievement...
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Basics of swimming

Is swimming just another ordinary sport? Uninteresting and boring. Some consider it very easy to master. Swimming is one of the most popular sports. It belongs to the category of basic sports. Kids can start with swimming at the earliest age (there are baby clubs...
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Running shoes

What is the most important part of the equipment You need for running? A good looking sunglasses, branded shirt, pair of shoes, running watch or gloves for winter running? When You are buying running stuff You will pick the shirt or shorts with the print You like the...
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Adults and sports

Doing sports at any age, especially later in the life, is beneficial for Your general health. Everyone now and then needs breakaway from the every day. You have to find what attracts You and try it out. It could be just a hobby at first until You gain a routine, and...
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Moral imperative

A moral imperative In philosophy, the moral imperative is the inner human principle towards which he acts. There are moral imperatives in all of us. They are sometimes in line with the imperatives of society, and sometimes they are not. As long as a man respects his...
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Benefits of hiring a personal trainer

How to reach your sports (fitness) goals and all that by avoiding injuries and exercising safely? People of all ages, fitness levels and income levels are hiring personal trainers to help them meet their health and wellness goals. A trainer can help you get in shape,...
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Muscle strength

In modern sports training theory, five motoric characteristics are: power, speed, durability, agility and mobility. Getting to know their nature, the facts they characterize and the methodology of perfecting them are of great importance in the overall preparation of...
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Running surfaces

This article is devoted to running surfaces and its characteristics. People are born to run. According to some well-respected paleoanthropologists and their research, our ancient ancestors were so efficient at running for the prey. But, where are we (modern human) in...
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Music as motivation

Let's talk about how music can influence on our motivation during exercising and what studies are saying about the same topic. As we know, music can sometimes be energizer for athletes and can increase endurance. That is why it is banned (and put in group with...
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Start of sports activities (career) and role of parents

Children start sports mostly at 5 years of age, usually at the same time as they go to preschool. Sports activity during this period should serve as a game for children, with the only goal - the development of motor skills. However, in most cases this does not happen....
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Winter running

Running in winter is a story of its own. Many people keep commenting when they see someone running in cold weather. ‘He must be crazy running at freezing weather’, ‘She mixed the weather seasons’, ‘How is he not cold?’. Running in cold weather is neither good nor bad,...
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Overtraining

Overtraining refers to the act of training above the body's capacity for recovery which results in overtraining syndrome. Many people think if they do numerous repetition or endless miles that would be beneficial for them, but if You miss recovery it has contra effect...
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Detraining

DETRAINING is state in which due to some injuries, illnesses or some other reason we are unable to have any activities. It's a long period of time without any activity or workout (opposite to activity) VO2 max is the maximum rate of oxygen consumption...
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Significance of the break between workouts

Speed that Your body recovers (recuperation) Zone you exercise in (intensity) How often You exercise per week (frequency) How much, what and when you eat (nutrition) Time spent on exercise (duration) How much stress are You having throughout the day (stress) Is the...
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Basics of the workout zones

Every workout is based on three variables :frequency, duration and intesity.   Frequency of the workout is the number, it means how many times are You going to have a workout per some period of time (per day / per week / per month). It explains how long You...
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Introduction to WORKOUT

Why is workout important? Regular exercising combined with healthy nutrition is the best gift to your body. This behavior affects both physical and mental health, and as well at the same time increases the sense of satisfaction with ourselves. Regular physical...
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