"I should be able to climb this molehill without raising a sweat," you panic, when your legs and lungs refuse to propel you another inch. Suddenly it dawns - you must be getting O-L-D. Does this mean resigning yourself to a diet of progressively gentler sport? Read on...
Reaching The Peak
We all know that we are past our sporting peak not too long after reaching the big Three-O ... or so we are often told. But is that strictly true? Past our potential peak would be a better way of looking at it - the vast majority of us haven't put in anywhere near the necessary amount of groundwork (and we're talking several years of hard training) to realize our body's absolute potential when young enough to do so, and can thus still achieve what are our best ever sporting achievements much much later in life.
Even so, many sporty people - especially those with a competitive streak - dread 'getting old', convinced that they will soon lose all control over a body that has taken years to hone, consequently losing any admiration they enjoy now and suffering regular trouncings at the hands of their smug younger opponents. All they can see to look forward to is a bus-pass, a home-knit cardigan and slippers. Are they right?
Ringing The Changes
Naturally, changes do take place that affect your sporting endeavours. From around thirtysomething, your muscles and bones will slowly and steadily weaken. If you let them, that is. Through weight training and just generally keeping active, you can maintain a very good level of muscle and bone strength even into your seventies.
The other negative changes include reactions getting slower, balance not being such a doddle, your vision losing some of its acuteness, and a proneness to niggling aches and pains. All things that you consciously or unconsciously make allowances for when taking part in sport. Yet bear in mind that all this is, in general, a very gradual process. If you've been sporty for many years it will be even more gradual.
Dedication to your sport is more important as you get older, not less. Losing this dedication is a bigger reason for decline than age itself. If you cut down on your hours playing sport, decreasing fitness, not increasing age, will be the decisive factor. For added motivation, maybe think about getting into the 'masters' or 'veterans' scene in your favourite sport.
Bear in mind, of course, that the older you get the more vital it becomes, before undertaking any more exercise than you currently do (especially if you want to compete), to obtain your doctor's approval and advice.
Don't Act Your Age
Anyway, some think that 'old age' is to a large extent an elaborate excuse, that the drop in performance in certain areas can be caused by expecting the decline and behaving as if it has already happened. Some also think that our memories can easily change to suit what we want to believe. So maybe your legs and lungs never were as strong as you keep telling yourself. Maybe you always had trouble climbing molehills...
Copyright Playnasium. All rights reserved. No part of this article may be reproduced by any means without the prior permission of the copyright holder. To ask for this permission, please contact copyright@playnasium.com
All information on this page is general in scope and does not constitute advice. Always seek personal professional advice before making any decision or applying anything mentioned in any way. Use of information on this page is entirely at your own risk.
Thursday, 31 March 2011
Tuesday, 22 March 2011
Natural Products
A quick survey amongst the staff at Playnasium Towers revealed that the most popular natural products that we use after minor sporting mishaps are...
* Tea Tree Cream - the antiseptic qualities of which make it ideal for cuts and scrapes.
* Calendula Cream - very useful for soothing sore skin.
* Arnica Cream - effective on bruises.
The most important thing you need to apply, though, is common sense. In all cases, follow the advice inside the pack, never use ‘alternative products’ at the expense of conventional first-aid, and always consult a doctor about all but the most minor of injuries.
Copyright Playnasium. All rights reserved. No part of this article may be reproduced by any means without the prior permission of the copyright holder. To ask for this permission, please contact copyright@playnasium.com
All information on this page is general in scope and does not constitute advice. Always seek personal professional advice before making any decision or applying anything mentioned in any way. Use of information on this page is entirely at your own risk.
* Tea Tree Cream - the antiseptic qualities of which make it ideal for cuts and scrapes.
* Calendula Cream - very useful for soothing sore skin.
* Arnica Cream - effective on bruises.
The most important thing you need to apply, though, is common sense. In all cases, follow the advice inside the pack, never use ‘alternative products’ at the expense of conventional first-aid, and always consult a doctor about all but the most minor of injuries.
Copyright Playnasium. All rights reserved. No part of this article may be reproduced by any means without the prior permission of the copyright holder. To ask for this permission, please contact copyright@playnasium.com
All information on this page is general in scope and does not constitute advice. Always seek personal professional advice before making any decision or applying anything mentioned in any way. Use of information on this page is entirely at your own risk.
Don't Be An April Fool
Some years ago, during my time as Health & Fitness Editor of a news-stand magazine, I received a press release that proclaimed the launch of FatSox - “the result of developments in textile science and physiology”. Apparently, slimmers’ dreams had been answered in the shape of a disposable sock that drew fat from the body whilst the wearer was exercising. The pounds of lard would literally drain from the wearer’s body.
The press release was slick - five-syllable scientific terms, quotes from experts, nice pic, shiny folder, the works. The motto of the Health & Fitness Editor, though, is the same as that of the spy – 'trust nobody' – and I was therefore more than a touch sceptical (“You have got to be joking” were my exact words, followed by a swift move for the wastepaper bin). At which point I realised that they were. Joking, that is. “For publication on April 1” it said at the top of the page.
This story is a good example of how any scam can be made to look respectable with the right presentation. If I hadn’t known that Esporta Health Clubs – the company behind the press release - were a highly professional company who would never entertain such half-baked claims (except in jest), I would probably have carried on thinking that FatSox was someone’s idea of a serious proposition, and worried about people falling for it. There are always plenty of similarly half-baked claims doing the rounds, preying on people who are trying to lose weight. And most of them have nothing to do with April Fools’ Day.
There’s a saying that will help you to resist these scams: If something sounds too good to be true, it probably is. So whenever you hear about the latest miracle that will have the pounds draining from your body, remember the fable of the fat-sucking socks and research thoroughly before parting with your money.
Copyright Playnasium. All rights reserved. No part of this article may be reproduced by any means without the prior permission of the copyright holder. To ask for this permission, please contact copyright@playnasium.com
All information on this page is general in scope and does not constitute advice. Always seek personal professional advice before making any decision or applying anything mentioned in any way. Use of information on this page is entirely at your own risk.
The press release was slick - five-syllable scientific terms, quotes from experts, nice pic, shiny folder, the works. The motto of the Health & Fitness Editor, though, is the same as that of the spy – 'trust nobody' – and I was therefore more than a touch sceptical (“You have got to be joking” were my exact words, followed by a swift move for the wastepaper bin). At which point I realised that they were. Joking, that is. “For publication on April 1” it said at the top of the page.
This story is a good example of how any scam can be made to look respectable with the right presentation. If I hadn’t known that Esporta Health Clubs – the company behind the press release - were a highly professional company who would never entertain such half-baked claims (except in jest), I would probably have carried on thinking that FatSox was someone’s idea of a serious proposition, and worried about people falling for it. There are always plenty of similarly half-baked claims doing the rounds, preying on people who are trying to lose weight. And most of them have nothing to do with April Fools’ Day.
There’s a saying that will help you to resist these scams: If something sounds too good to be true, it probably is. So whenever you hear about the latest miracle that will have the pounds draining from your body, remember the fable of the fat-sucking socks and research thoroughly before parting with your money.
Copyright Playnasium. All rights reserved. No part of this article may be reproduced by any means without the prior permission of the copyright holder. To ask for this permission, please contact copyright@playnasium.com
All information on this page is general in scope and does not constitute advice. Always seek personal professional advice before making any decision or applying anything mentioned in any way. Use of information on this page is entirely at your own risk.
Saturday, 19 March 2011
Long-Distance Cycling
You’ve started already, haven’t you. Daydreaming, that is, of that long bike ride planned for the summer. A tour around the coast, maybe. There’s nothing wrong with daydreaming, as long as you don’t let the rose-coloured lenses of your spectacles prevent you from being fully prepared for the various physical problems that lie in wait on long rides, ready to turn your daydreams into nightmares. Here are some of the problems you should be prepared for...
Overdoing It
It wouldn’t be clever for anybody to attempt any kind of long ride without putting in some long, steady training rides beforehand to build endurance of body, mind and spirit. Even if you have taken this step, though, make sure that you get adequate rest during your big ride - there is a limit to how much exercise any biological engine can take before various parts start to break down.
If you're in a hot place, it goes without saying that you need to take your cycling easy until you have acclimatised. And drink lots, of course. The body can sweat out as much as three litres per hour in hot conditions, though you are more likely to be losing closer to one litre per hour. You must replace at least a decent proportion of this. If you don’t drink enough, your body will dehydrate. As your body dehydrates, it can overheat in a shockingly short space of time, and you can suffer heat cramps, heat exhaustion and heatstroke. Heatstroke is the most serious - it is a life-threatening matter if you let yourself overheat to this extent.
Saddle-Soreness
The term saddle-soreness incorporates everything from bruising to boils to chafing on the undercarriage or inner thighs. Friction, sweat and direct gbh are all major contributing factors. If you don’t prepare for this potential problem, saddle-soreness could hold up your ride by many days, especially if the area becomes infected. Five of the best ways of avoiding this torture are:
1) Invest in a suspension seatpost.
2) Take all the time you need to find the saddle best suited to your particular rear end for a long outing, and to get the height and angle spot on.
3) Wear quality cycling shorts. The chamois - that strategically placed piece of padding - will wick away sweat from the skin and prevent chafing.
4) Smear Vaseline onto the areas of your nether regions susceptible to friction when riding.
5) Make sure yourself and your shorts are clean when you put them on before each day’s ride, and wash yourself thoroughly at the end of the ride. Staying bacteria-free is crucial.
Back Pain
When suffering from back pain, popping pills to mask the discomfort might allow you to continue cycling in the short-term, but, as with any part of the body, 'No pain, no gain' is not a maxim which you would be wise to follow; if there is pain, the only thing you are likely to gain from gritting your teeth and pushing on is more serious pain and injury. You need a professional medical assessment as soon as possible.
There are many possible causes of back pain, from a fall to a prolapsed disc. Your bike might be the wrong size and/or set up poorly (which is a major cause of aches and pains in other parts of your body too - necks and knees being prime examples). Being too stretched out on the bike, for instance, can cause your back to protest loudly.
When riding, keep your back as flat as possible, not allowing it to hunch over. Mind you, staying locked in one riding position for a long time isn't recommended either. Change your grip regularly, sit up for a while, get out of the saddle occasionally, do some gentle stretches. It all helps.
Stretching and strengthening relevant muscles is the way to avoid many cases of back pain. For instance, strengthening the abdominal muscles helps to protect the lower back. Having said that, unless you want to risk worse pain, you must use the right exercises and carry them out correctly. And only stretch and strengthen when you are pain-free to start with.
Of course, it’s unlikely that you will be able to prevent every trace of physical discomfort on a long-distance ride, but, with a bit planning, the ride can certainly be more of a daydream than a nightmare.
Copyright Playnasium. All rights reserved. No part of this article may be reproduced by any means without the prior permission of the copyright holder. To ask for this permission, please contact copyright@playnasium.com
WARNING: Do not use the information in this article for diagnosis or treatment purposes. Always seek the advice of a medical professional, who will be able to take into account your specific circumstances.
All information on this page is general in scope and does not constitute advice. Always seek personal professional advice before making any decision or applying anything mentioned in any way. Use of information on this page is entirely at your own risk.
Overdoing It
It wouldn’t be clever for anybody to attempt any kind of long ride without putting in some long, steady training rides beforehand to build endurance of body, mind and spirit. Even if you have taken this step, though, make sure that you get adequate rest during your big ride - there is a limit to how much exercise any biological engine can take before various parts start to break down.
If you're in a hot place, it goes without saying that you need to take your cycling easy until you have acclimatised. And drink lots, of course. The body can sweat out as much as three litres per hour in hot conditions, though you are more likely to be losing closer to one litre per hour. You must replace at least a decent proportion of this. If you don’t drink enough, your body will dehydrate. As your body dehydrates, it can overheat in a shockingly short space of time, and you can suffer heat cramps, heat exhaustion and heatstroke. Heatstroke is the most serious - it is a life-threatening matter if you let yourself overheat to this extent.
Saddle-Soreness
The term saddle-soreness incorporates everything from bruising to boils to chafing on the undercarriage or inner thighs. Friction, sweat and direct gbh are all major contributing factors. If you don’t prepare for this potential problem, saddle-soreness could hold up your ride by many days, especially if the area becomes infected. Five of the best ways of avoiding this torture are:
1) Invest in a suspension seatpost.
2) Take all the time you need to find the saddle best suited to your particular rear end for a long outing, and to get the height and angle spot on.
3) Wear quality cycling shorts. The chamois - that strategically placed piece of padding - will wick away sweat from the skin and prevent chafing.
4) Smear Vaseline onto the areas of your nether regions susceptible to friction when riding.
5) Make sure yourself and your shorts are clean when you put them on before each day’s ride, and wash yourself thoroughly at the end of the ride. Staying bacteria-free is crucial.
Back Pain
When suffering from back pain, popping pills to mask the discomfort might allow you to continue cycling in the short-term, but, as with any part of the body, 'No pain, no gain' is not a maxim which you would be wise to follow; if there is pain, the only thing you are likely to gain from gritting your teeth and pushing on is more serious pain and injury. You need a professional medical assessment as soon as possible.
There are many possible causes of back pain, from a fall to a prolapsed disc. Your bike might be the wrong size and/or set up poorly (which is a major cause of aches and pains in other parts of your body too - necks and knees being prime examples). Being too stretched out on the bike, for instance, can cause your back to protest loudly.
When riding, keep your back as flat as possible, not allowing it to hunch over. Mind you, staying locked in one riding position for a long time isn't recommended either. Change your grip regularly, sit up for a while, get out of the saddle occasionally, do some gentle stretches. It all helps.
Stretching and strengthening relevant muscles is the way to avoid many cases of back pain. For instance, strengthening the abdominal muscles helps to protect the lower back. Having said that, unless you want to risk worse pain, you must use the right exercises and carry them out correctly. And only stretch and strengthen when you are pain-free to start with.
Of course, it’s unlikely that you will be able to prevent every trace of physical discomfort on a long-distance ride, but, with a bit planning, the ride can certainly be more of a daydream than a nightmare.
Copyright Playnasium. All rights reserved. No part of this article may be reproduced by any means without the prior permission of the copyright holder. To ask for this permission, please contact copyright@playnasium.com
WARNING: Do not use the information in this article for diagnosis or treatment purposes. Always seek the advice of a medical professional, who will be able to take into account your specific circumstances.
All information on this page is general in scope and does not constitute advice. Always seek personal professional advice before making any decision or applying anything mentioned in any way. Use of information on this page is entirely at your own risk.
Friday, 18 March 2011
Red Nose Day
Our showroom staff weren't particularly keen on extolling the virtues of Stanno kits, Samba goals, Taktifol, etc. whilst wearing just their underwear, so instead we are donating 5% of all sales made via our website - www.playnasium.com - today to Red Nose Day. So if you are thinking of ordering from us, now would be a good time...
Thursday, 17 March 2011
How To Lose Weight - Dear Diary Part 1
Knowing in theory what you should be doing diet and exercise-wise to slim down is the (relatively) easy part, doing it in reality is a different ball-game altogether. Keeping a food and exercise diary is one way of motivating yourself to put the theory into practice. Motivation is not the only benefit - amongst many other uses, by recording what and how much food you eat, where and when you eat it, what exercise you do, where and when you do it, etc., you will be able to spot certain trends that are holding you back from your weight-loss goals.
You can, of course, keep separate food and exercise diaries, yet you might prefer a joint one for convenience’s sake. You can easily design your own (there is no ‘correct’ layout or form), but we will provide a blank diary page in a future Playnasium blog entry. Grab a new diary sheet every day and file the filled-in pages in a folder.
Keep the layout simple (so it is more likely that you’ll find time to fill it in), but the more details you include within your entries - how the food was cooked, whether you warmed up before your exercise session, the difficulty of the route you cycled/ran, and so on - the more detailed analysis you’ll be able to do later on.
You will find such a diary interesting reading even without us telling you what to look for, but, to make the most of the effort you put into keeping your food and exercise diary, in another forthcoming article we will explain exactly how to analyse your entries.
Copyright Playnasium. All rights reserved. No part of this article may be reproduced by any means without the prior permission of the copyright holder. To ask for this permission, please contact copyright@playnasium.com
All information on this page is general in scope and does not constitute advice. Always seek personal professional advice before making any decision or applying anything mentioned in any way. Use of information on this page is entirely at your own risk.
You can, of course, keep separate food and exercise diaries, yet you might prefer a joint one for convenience’s sake. You can easily design your own (there is no ‘correct’ layout or form), but we will provide a blank diary page in a future Playnasium blog entry. Grab a new diary sheet every day and file the filled-in pages in a folder.
Keep the layout simple (so it is more likely that you’ll find time to fill it in), but the more details you include within your entries - how the food was cooked, whether you warmed up before your exercise session, the difficulty of the route you cycled/ran, and so on - the more detailed analysis you’ll be able to do later on.
You will find such a diary interesting reading even without us telling you what to look for, but, to make the most of the effort you put into keeping your food and exercise diary, in another forthcoming article we will explain exactly how to analyse your entries.
Copyright Playnasium. All rights reserved. No part of this article may be reproduced by any means without the prior permission of the copyright holder. To ask for this permission, please contact copyright@playnasium.com
All information on this page is general in scope and does not constitute advice. Always seek personal professional advice before making any decision or applying anything mentioned in any way. Use of information on this page is entirely at your own risk.
Quick Tip 1: Sit Ups and Losing Weight
Contrary to popular opinion, sit-ups will do very little to help you lose fat from your waistline...
Copyright Playnasium. All rights reserved. No part of this article may be reproduced by any means without the prior permission of the copyright holder. To ask for this permission, please contact copyright@playnasium.com
All information on this page is general in scope and does not constitute advice. Always seek personal professional advice before making any decision or applying anything mentioned in any way. Use of information on this page is entirely at your own risk.
Copyright Playnasium. All rights reserved. No part of this article may be reproduced by any means without the prior permission of the copyright holder. To ask for this permission, please contact copyright@playnasium.com
All information on this page is general in scope and does not constitute advice. Always seek personal professional advice before making any decision or applying anything mentioned in any way. Use of information on this page is entirely at your own risk.
Wednesday, 16 March 2011
Gym Versus Home
"Is visiting a gym better than training at home?"
Both have pros and cons. Working out at home is cheaper in the long run, more convenient, and you won't have to go through that initial period of embarrassment when you feel that everyone is looking and laughing. It also takes a high and continuous level of motivation to keep dragging yourself to the gym on a regular basis.
On the other hand, a good gym will have a far wider and better-quality selection of equipment than you could possibly have at home (unless you are as rich as David Beckham, of course). If you're a beginner, it is also much safer (and more effective) to have professionals on tap to show you the correct techniques and just generally keep an eye on you.
Some gyms offer short-term or pay-as-you-go membership so you can get an idea of whether it will suit you. Which is a good halfway house.
Caution: Before starting a weight-training programme, obtain your GP's approval and advice. In addition, make sure you know exactly what you're doing - although the benefits of weight-training are great, so are the risks of injury if done incorrectly, even if the weight is relatively light.
All information on this page is general in scope and does not constitute advice. Always seek personal professional advice before making any decision or applying anything mentioned in any way. Use of information on this page is entirely at your own risk.
Copyright Playnasium. All rights reserved. No part of this article may be reproduced by any means without the prior permission of the copyright holder. To ask for this permission, please contact copyright@playnasium.com
Both have pros and cons. Working out at home is cheaper in the long run, more convenient, and you won't have to go through that initial period of embarrassment when you feel that everyone is looking and laughing. It also takes a high and continuous level of motivation to keep dragging yourself to the gym on a regular basis.
On the other hand, a good gym will have a far wider and better-quality selection of equipment than you could possibly have at home (unless you are as rich as David Beckham, of course). If you're a beginner, it is also much safer (and more effective) to have professionals on tap to show you the correct techniques and just generally keep an eye on you.
Some gyms offer short-term or pay-as-you-go membership so you can get an idea of whether it will suit you. Which is a good halfway house.
Caution: Before starting a weight-training programme, obtain your GP's approval and advice. In addition, make sure you know exactly what you're doing - although the benefits of weight-training are great, so are the risks of injury if done incorrectly, even if the weight is relatively light.
All information on this page is general in scope and does not constitute advice. Always seek personal professional advice before making any decision or applying anything mentioned in any way. Use of information on this page is entirely at your own risk.
Copyright Playnasium. All rights reserved. No part of this article may be reproduced by any means without the prior permission of the copyright holder. To ask for this permission, please contact copyright@playnasium.com
Wednesday, 2 March 2011
Taktifol Tactics Sheet
The following article is by David Taylor, a Grassroots Football Coach based on the Wirral, who writes a great blog - Grassrootsfootycoach
As a coach have you ever written your team sheet on the back of a fag pack?
Have you given your team talk using cones to represent players?
Do you ever give a team talk and notice two players who still dont know what to do?
When I completed my level 1 course, my assessor advised all coaches to invest in a coaches board to help when planning and presenting sessions to your team. I have tried a few methods over the past 5 years but never found a method that suited my style until I discovered Taktifol.
Taktifol is a product which incorporates electrostatic sheet with a football pitch marking. I have trialled this product over the past 2 months. I have planned my sessions with the sheet on my office wall, explained the session to my coaches on my car bonnet, and presented the formation and tactics to my team on the side of a portacabin using the scenarios in the photos below.
Over the past couple of months the sessions I have done have been windy and very wintery, probably the worst weather to coach in, and I haven’t experienced any issues.
To make this product even more desirable to coaches, once you have finished presenting your tactics, the sheet folds away and can be put into your coat pocket, ready for when you need it next. The sheet also comes with a marker pen which can be rubbed away, if needed.
Below are several photos of the Taktifol sheet being used.
Depending on your coaching needs there are a few different products available from a simple Taktifol Football Tactics sheet, to starter, coach and Pro Sets.
As a coach have you ever written your team sheet on the back of a fag pack?
Have you given your team talk using cones to represent players?
Do you ever give a team talk and notice two players who still dont know what to do?
When I completed my level 1 course, my assessor advised all coaches to invest in a coaches board to help when planning and presenting sessions to your team. I have tried a few methods over the past 5 years but never found a method that suited my style until I discovered Taktifol.
Taktifol is a product which incorporates electrostatic sheet with a football pitch marking. I have trialled this product over the past 2 months. I have planned my sessions with the sheet on my office wall, explained the session to my coaches on my car bonnet, and presented the formation and tactics to my team on the side of a portacabin using the scenarios in the photos below.
Over the past couple of months the sessions I have done have been windy and very wintery, probably the worst weather to coach in, and I haven’t experienced any issues.
To make this product even more desirable to coaches, once you have finished presenting your tactics, the sheet folds away and can be put into your coat pocket, ready for when you need it next. The sheet also comes with a marker pen which can be rubbed away, if needed.
Below are several photos of the Taktifol sheet being used.
Depending on your coaching needs there are a few different products available from a simple Taktifol Football Tactics sheet, to starter, coach and Pro Sets.
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