Sunday League football. Weekend tennis matches. Squash with colleagues after work. A round of golf with a client. Amateur sport is great…. ……but it has its dangers Unfortunately many people have not discovered the exhilarating, intense methods used m any good fitness trainer and so claim that gym work is boring. Instead they would rather kick a ball around the park on a Sunday morning or hit balls over the net with friends of an evening in order to ‘get fit’. This is great and I will always, always actively encourage people to engage in recreational or more competitive sport. I am a keen footballer and tennis player myself! However, a word of caution is necessary to try to reduce the vast number of injuries, both minor and major, suffered during or as a result of recreational sport.

Sport is a bit like medication or the US presidency. It’s dangerous in the wrong hands. Firstly, only a very small proportion of those who participate, warm up and cool down properly in order to adequately prepare their bodies for the rapid movements and changes of direction which accompany most sports. This results in pulled hamstrings, groin strains, low back pain and any number of other niggles, aches and pains all over the body. You cannot expect a body which is placed in poor posture throughout the working week with very little movement, flexibility or mobility work to perform on the sports field. The muscles are in a tight, shortened state and like a rubber band which has been frozen for a few hours, they are highly susceptible to snapping when pulled apart rapidly during sprints and quick turns.

Those who do get to the gym at other times of the week give themselves a slightly better chance of escaping injury-free but even these guys rarely pay any attention to training the small muscles around the body which provide support and stability during movement. For instance, those involved in racket sports should spend time strengthening the rotator cuff muscles which play a huge part in stabilizing the shoulder during the serving motion of tennis for example. Anyone playing sports involving running, turning and having to stabilize on one leg (most sports…!) should spend time strengthening the smaller glute muscles which work with the main buttock muscles to stabilise the pelvis.

Golf for instance is notorious for low back and hip problems due to the repetitive, one-sided nature of the sport. Again it is made more dangerous as the ladies and gentlemen who play are often there for little more than a social occasion. This means little attention if any to mobilising the joints involves before play or flexibility work afterwards.

I could go on about individual sports but the point is that you should look to take clear, meaningful steps to improving not only your overall fitness but also sport-specific fitness for your chosen activity. Why spend lots of time doing long, slow runs if your sport involves many, short sprints? Different muscle fibres and energy systems are involved and require attention. Also consider that any injury risk is increased further if you are overweight. It’s like trying to drive your city-friendly car over rough terrain with an added 1000kg in the boot. – the suspension isn’t going to like it!

Remember age attacks us all with the speed and ferocity of a desert vulture so take care of your joints before everyday tasks become a struggle! You are strongly advised to follow the a structured training and nutrition plan to minimise your body fat before embarking on strenuous sports. Not only this, but your risk of heart problems will be much higher if you have high blood pressure due to lack of exercise, poor nutrition, excess body fat and a stressful job. Taking this combination on to the sports field is a big, big risk. Get fit to play sport. Don’t play sport to get fit.

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Everyone who has tried to lose weight, know first-hand that it is difficult. In the USA, fad diets, surgery and diet pills are popular these days. For your information, there is a better and healthier way. Use natural home remedies that worked in the past and are still effective today.

Water is the most natural and healthy way to take off the extra pounds. It is one of the most important elements in any weight loss program. It is a good idea to drink a liter of water first thing in the morning before eating anything. Also drink a glass before you eat a meal because it helps with digestion and keeps your body from dehydrating. For those who have trouble drinking water, you should try adding a slice of lemon or lime to give it flavor.

Another natural home remedy to lose weight is eating nuts. Sure, we have all been told that eating nuts is fattening and difficult to digest. Well, today it is alright to eat nuts. However, eat in moderation. Don’t eat a large bag of salted nuts and think that helps you.

One other important remedy is to exercise in combination with healthy eating. You can do the most natural way of exercising, walking. You don’t have to run or jog, just walk naturally and sometimes do a fast walk for at least 30 minutes. Walk to the nearby shopping mall instead of driving. Try not to find a parking space right in front of where you want to go. Get back in the habit of walking up stairs instead of taking an elevator or escalator.

You can also do some research on the Internet about losing weight, natural food consumption, safe exercise and any other information to help in your goal to lose weight.

Natural home remedies have always worked because they are the most common sense and healthy way to take off extra pounds and keep them off. Of course, the food industry and those trying to make huge amounts of money always develop, as they refer to it, new and improved foods. What could be better than natural organic food from the earth?

If you want to lose weight, do it the old-fashioned way; eat less and eat natural organic food and not substitutes for the real thing.

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Is it safe/healthy to jog with my weight vest?

even if it is a slow jog, around 5-6.5 mph? its about 40 lbs. i want to get a better work out and challenge my self more. it fits pretty secure, it doesn’t bounce much. when i say safe, I mean safe on my legs. I’m not gonna be sprinting(maybe a little)
haha im 16. running distance gets boring. ill combine 2nd and 3rd answer. 2nd wins.(doubt ill get a heart attack)

I don’t think I would run with a 40 lb vest, as thats QUITE a weight difference from your normal body weight.

If you could start with half of that though, I would suggest doing that. I’m not sure why the first person is against it so much, the point of running is to work your heart.

But right off the bat, I think 40 is a bit much. Try walking with 40 before running with it so your body isn’t too surprised.

VR – Nika’s Get Fit Challenge – Healthy Holiday

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