exercise

How to Turn Walking the Dog Into a Fitness Routine

walking dog

There’s no replacement for a good, long walk when it comes to keeping your dog healthy and happy. Just like humans, going for a walk gives dogs an opportunity to burn calories, strengthen their cardiovascular and respiratory systems, and unleash all that pent-up energy that accumulates throughout a long day.

Walking the dog is also a great addition to your fitness routine. One survey showed the average dog owner gets an at least five and a half hours of activity per week just from going for walks. Plus, most people find it a lot more fun than hitting the gym – in the same survey, 86% of respondents said they enjoyed walking the dog, while only 16% said the same about going to the gym.

Here are tips to boost the health benefits of walking the dog.

1. Interval Training

Most people walk the dog at an even pace, but you’ll get a better workout if you switch it up.

Start your walk with an easy, five-minute warm-up, then pick up the pace for a set period of time (two minutes, a city block, the distance between lamp posts, etc.) before returning to a more leisurely stroll. Repeat. You’ve just added interval training to your dog-walking routine!

As you and your dog become better at it, you can increase the faster-paced intervals and decrease the period of rest. It’s okay if you can’t always stick to the interval structure as long as you keep moving.

2. New Routine

You’re going for a walk anyhow, so seize the opportunity to explore a new part of town! You’ll expend more energy navigating uncharted territory, going up and down hills and winding through foreign streets. It exercises your brain as well as your body.

Try a local hiking or walking trail when you have time for a longer walk. Your dog will love getting back to nature, and you’ll get more of a full-body exercise than you do on flat ground.

3. Time Trial

If you’re used to the same old walking route, try timing yourself to see how long it takes you. The next day, challenge yourself to beat that record. Once you and your dog are pros at it, try expanding the distance or doing more than one lap.

4. Challenge Fetch

When you and your pup play fetch, don’t just stand there and wait for the ball to come back to you. Use that time to get in some extra exercise! After you throw the ball, challenge yourself to complete reps of a strength move like squats, jumping jacks, or lunges. Or, you could run as far as you can in the opposite direction, boosting cardio for both you and the dog.

exercise

4 Scientific Benefits of Having a Work-Out Buddy

gym

Exercising with a friend is a lot more fun than going it alone. But did you know it can also improve your performance and help you reach your goals faster?  Having a workout buddy has scientifically-backed benefits that will make you eager to drag your friends out to the gym.

1. More Gain, Less Pain

Researchers at Oxford University’s Institute of Cognitive and Evolutionary Anthropology did a study on the school’s world-renowned rowing team. The team was divided into groups of six people and instructed to perform an identical rowing machine work out. The only difference was that some groups exercised alone, while others synchronized their workout with the rest of their team of six.

Afterwards, the researchers tested each rower’s pain threshold by applying a blood pressure checker until the rower felt pain. This is a quick and easy way of measuring endorphin levels – a chemical in the brain that produces a sense of well-being and helps to block pain. Just about all vigorous exercise produces endorphins, but the rowers who exercised in groups had pain thresholds twice as high as those who went it alone.

Researchers aren’t sure why this is, but they suggest it’s due to the evolutionary benefits of group bonding. Whatever the reason, working out in sync with a partner or a dedicated group can help you endure the burn of a tough workout.

2. Stay Motivated

According to the American College of Sports Medicine, working out with others will help you stave off the boredom of a repetitive workout, making you more likely to stick with it. Having a partner will also help you stay accountable to your plan. Motivation can be a challenge both for beginners and experienced athletes, so this is a major benefit of working out with a partner.

3. Exercise More Often

A study by researchers at the Institute of Applied Sciences at the University of Aberdeen found that having an exercise companion will increase the overall amount of exercise you do, especially if your buddy is emotionally supportive.

Half the participants in the study were told to find a new workout buddy, while the rest continued with their regular exercise routine. The result was that those with a partner were more got out to the gym more. The effect was even more profound when their new companion offered emotional support and encouragement, even more so than practical support like never missing a workout session.

4. Perform Better

Perhaps the most persuasive argument in favour of exercising with a buddy is its effects on performance. A study by the Society of Behavioural Medicine found that doing aerobic work with a partner improved results – especially if your performance matters to the other partner.

Here’s how this interesting study worked. The researchers divided participants into three groups and told to ride an exercise bike for a certain time based on their heart rate. The first group exercised alone. The second were assigned a virtual partner to work out with, communicating over Skype. The third also had a virtual partner, but were told the results of the test were based on the performance of whichever partner had the weaker performance.

But there was a catch. The third group didn’t really have a virtual partner at all – the person they saw on the Skype video was actually a recording, and the recording was looped so that the virtual partner was always outperforming them.

The second group, with a true virtual partner, performed better than the group that worked out alone. But the best performance came from the third group, who rode longer than the second group and more than double the first. This goes to show that exercising with a buddy is beneficial to begin with, and it’s even better when you’re counting on each other to perform well. A little cooperation (or friendly competition) can go a long way.

exercise

You Can’t Control Weather, But You Can Still Defeat It

Living in Canada can be a wonderful thing…except during the winter. Don’t get us wrong, there are some people who love to ski and play hockey, but many Canadians would be completely fine without winter, particularly those who love so-called summer sports.

We say so-called because air-supported domes provide a very viable option for those who want to play traditional warm weather sports when the thermometer is way, way down in the minus zone and the snow buildup makes going outside a frigid proposition. The ability to play tennis in a climate-controlled dome during the Christmas holidays is a very enticing prospect for many people. As domes become more commonplace around the globe, more and more individuals can and will take advantage of that freedom.

sport dome

If your community is considering a dome, here are some questions to think about:

Domes can provide a lifeline for those in both big cities and small towns who do not live near facilities that would allow them to practice their favourite pastimes whenever it is convenient. Domes can also host leagues; this means that air-supported facilities can successfully serve both individuals and those wishing to engage in team sports in a dome where they can do either 365 days per year.

So, in 2017, we haven’t yet reached the point where we can control the weather, but we can still defeat it. Air-supported domes make that possible.

exercise

The Brilliance Behind Football Result

College football has actually been called a pure game. The players are out there on the field betting magnificence and school pride. They do not make money and numerous of them are wanting to get a shot at the NFL. College football has no salary cap and there’s absolutely nothing stopping a school from signing numerous top employees in the country. In fact, a current report showing the top high school possible employees exposed that a strong bulk had USC and Texas on their list of college options. Good players wish to play at a good school. As a result good schools get better and bad schools get worse.

Please remember that football players are among a few of the very best athletes on the planet as football at global levels requires this kind of athleticism. Likewise be aware there is nothing completely universal about football training. A football training program has to be tailored to meet your very own particular requirements. You might not have the resources to train 6 days a week and strictly speaking, you are not required to.

Additional Information on Football Result

Even if you just have a number of days a week extra for football conditioning, you need to still have the ability to adapt and differ the programs with correct assistance of a football fitness instructor. You should likewise participate in, if possible, a functional stamina program created to correct any imbalances that may crop up as a result of a laborious football training program.

Sportspersons, especially football players are the type of athletes that can gain from exactly what is called a hypertrophy program. This is a weightlifting program designed to increase muscle mass.

The speed and agility training program has be necessarily low in intensity. Excessive running and interval training can hamper the advancement of muscles mass and maximal stamina. Some light aerobic training may instead be more useful.