Keeping your digestive system healthy can lower the chance of experience with digestion problems such as bloating, indigestion, stomach pains, and more. Once these symptoms aren’t taken care of early on, it will lead to serious long term health conditions. So in what way can we make our digestive system healthy? Here are a few tips for you!

  • Avoid Processed Foods
  • Processed foods are unhealthy and are high in sugar and processed oils which is bad for your health. These ingredients are also difficult to digest too so it’s better to stay away from them.
  • Chew Your Food Properly
  • Take time to chew your food on the table unless you’re in a hurry. The digestive process starts from the mouth and it’s important to chew your food properly so that it will be easier to digest once inside.
  • Keep Yourself Hydrated
  • Drink water every day to keep yourself hydrated. Most people experience digestive problems because they don’t keep themselves hydrated. 8 glasses of water a day is enough to keep you hydrated throughout the day.
  • Manage Your Stress Levels
  • Don’t stress yourself too much on things that don’t even need to be stressed about. Being stressed may cause you not to eat properly. Plan your day ahead to keep you away from stress.
  • Consume Lean Meats
  • Lean meat contains high amounts of protein which is essential for your body. Stay away from fatty and unhealthy meats and stick to lean meats such as pork and tender loins. Fatty foods can slow down your digestive system process.
  • Exercise regularly
  • This may seem a bit out of place, but exercising regularly can help maintain your weight at a reasonable number. A simple walk in the park is enough to start your day.
  • Stop your vices
  • Skipping alcohol and smoking prevents you from getting heartburn and stomach ulcers. Your digestive system will thank you later.

So there you have it! Just by taking care of yourself and following these tips listed above, you’ll have a happier and healthy digestive system in no time.

Selecting the right supplement is easy as long as you have the knowledge to do so. But if you don’t, then this article is for you. Listed below are the Do’s and Don’ts for selecting the right supplement. So what are they? Let’s have a look!

Do’s

  • Do some research – If researching on your own isn’t enough, consult your pharmacist or health care provider and ask as much as you can about the products you’re considering. Make sure to ask what side effects it might give to your body too so you won’t have trouble later on.
  • Check the label – Before grabbing that vitamin off the grocery shelf, make sure to look at its nutrition facts section and see what kinds of vitamin and minerals it contains. Depending on your diet, you may want to opt for one that contains a lot of vitamin C, E, and calcium.
  • Buy wisely – Make sure to buy from a reputable manufacturer to avoid being scammed. You can ask for a recommendation from your pharmacist if you’re unsure what to get.
  • Have patience – Don’t expect instant results if you just drank one pill. It might even take weeks or longer before the pill will show its effects.
  • Pregnant? Here’s some tips – If you’re an expectant woman, have a trip to your nutrition specialist to get some recommendations before drinking supplements.
  • Check the expiration date – Some people tend to ignore reading labels when they buy some items, and food supplements are no exception. Make sure to read the label and check for its expiration date before purchasing.
  • Contact – If you have further questions about the supplement you just brought, contact the manufacturer and ask them about the product’s details.

 

Don’ts

  • Be careful when taking one – Don’t take supplements that contains sugar, starch, corn, wheat, iron, dairy, salt, and any artificial flavorings. These are unnecessary ingredients that manufacturers tend to add to their supplements to make it more flavorful which can cause allergic reactions for some.
  • Don’t mind the price – There are a lot of supplements in the market that comes in a variety of prices. Some are cheap, and some are expensive. Be wise to choose one that’s priced just right. A lot of supplements are so expensive because of the marketing it undergoes and not for the actual product itself.
  • Be mindful of yourself – Stop taking supplements that shows signs of bad reaction to your body such as rashes or prolonged stomach aches.
  • Listen to your health care provider – Don’t just randomly take supplements without consultation and supervision from your health specialist. You’ll probably ran into trouble if you do.
  • Don’t overtake – Never ever take dosage that’s higher than the recommended dosage in the label unless if your health specialist told you to do so.

 

Joints is a point where two or more bones of your body are connected. With the help of joints, it enables you to do certain actions such as bending, rotating, and twisting. Without joints, we’ll be like static human beings that stays only in one position.

Joints are cushioned between the cartilage and synovium to make sure that your bones do not rub together. The whole area is also lubricated with synovial fluid to make sure both bones and joints can move freely and easily. But unfortunately, as we grow older, combined with improper movement, posture, and carrying weight that’s too much makes the cartilage in our joints to wear and tear. When this happens and not taken care of early on, it will lead to arthritis.

So how do we keep our joints healthy and stable? Here are some tips below:

  1. Watch Your Weight

  • First things first, you must keep your weight at a reasonable number to help your joints. Joints are the ones holding your bones and at the same time your body weight. Joints such as your knees, hips, back, ankles, are the ones who bears the maximum percentage of your body weight. This is the reason why you feel pain in these areas when you become overweight.
  1. Get Regular Exercises

  • This connects to our point in number one. To keep your weight healthy, proper exercise should be done regularly. Not only it can help you stay fit and right, it can also help your heart rate stable too. Your joints will absolutely thank you later if you do some exercises. If you don’t know when and where to start, consult your personal gym trainer for exercises that can help keep your weight in check without damaging your joints. You can start by doing the best full body exercise in existence: swimming.
  • If you’re a couch potato who tends to sit all day long in front of the TV, or an office person that spends the whole day sitting in front of the computer, then you should consider changing your sitting position from time to time to prevent improper posture that may lead to joint-related issues.
  1. Build Those Muscles Up

  • Strong muscles give support to your joints, so it’s important to build your muscles to keep them strong and healthy. Your joints will do more work than it should be if you don’t have strong muscles to begin with. This is why muscles are important because it acts like a life support for your joints.
  1. Strengthen Your Core

  • There’s more to abdominal muscles than making you look hot and sexy. The main purpose of abdominal muscles is to keep your body straight, which enables your spine to be straight too. If you have a weak core, your spine will probably pull your body behind which leads to improper posture.
  1. Take the Right Supplements

  • Taking the right supplements will also help your joints to be as healthy as possible. Nutrients such as Omega-3 fatty acids also known as fish oil, Curcuma, Longano extract, and Capsaicin are essential supplements for a healthier and stronger joints.

With a myriad of supplements flooding the market, finding the right one that can help in your weight loss goals is a tough task to do. It can be overwhelming to choose which one works best for you. But by following these top ten tips listed down below, you’ll be able to shop for the right supplement that suits your needs.

  1. Define Your Goal

  • Before starting everything up, you must know what your goal really is. Knowing your goal can keep you focused on what type of supplement you need to buy.
  1. Do the Basics First

  • No matter how big or small your goals is, it’s important to stick with the basics first. Stick with a good multivitamin combined with essential minerals matched with a good protein powder. Once you know the basics, you can go into something more advanced later on.
  1. Do Online Shopping

  • Not all good things can be found on your local grocery store. Sometimes, most of them can be found in online shops. Most online companies offer high quality products at affordable prices that people tend to overlook.
  1. Choose the Right Product

  • Once you stumbled upon an online store, take your time to search their site for more reputable brands that you might love. Keep a lookout for brands that offers minimal ingredients in their products and see if it’s filled with coatings. These coatings can have coloring agents.
  1. Vegetables Caps or Powder?

  • There are two types of supplements that you can choose from: Vegetable Caps and Powder. If you want to gain the benefits of the two, you can open vegetable capsules and mix them with your powder protein shake. Your body will have an easier time absorbing the nutrients of the two.
  1. Take it Slow

  • Always take it slow when trying a new product. A daily dose of ½ per day is enough. Observe how your body reacts for several days and increase the dosage as time goes by.
  1. Protein Powder Alternatives

  • Bloating is a likely occurrence when drinking whey protein powder. If you bloat easily while drinking such, eat an egg instead, or any other rice based protein powder. Read the labels carefully before selecting a protein powder too.
  1. Choose Glass Over Plastic

  • Shakers cups are great because its handy and easier to carry. But one thing that you must avoid is never store your shake overnight in shaker cups. Plastic contains estrogen and estrogen contains fat. Instead, opt for a glass container to store your shakes.
  1. Barter Your Protein Powder

  • To save cash on buying another set of protein powders, you can trade powders with your friends instead. Bring a scoop of protein powder and put it on a sandwich baggie to exchange to your friends later. It’s like a “try before buy” kind of thing so that you’ll know what other protein powders tastes like before purchasing.
  1. Put Nutrition On Top of Your Priority List

  • No matter your goals is, and no matter how many supplements you’ve taken, getting the right nutrients is still the most important part of your diet.

All kinds of sports are physically demanding in each of their own ways. But among all of them, there are five that really stands out among the rest to become one of the most physically demanding sports. So what are these five sports we’re talking about?

  1. Boxing

  • There’s no doubt Boxing is included in the list. It’s considered one of the most physically demanding sport because those who do must know how to control their anger. During the game, boxers must defeat their opponent by blowing punches using their fist, while avoiding getting punched at the same time from their opponent. Mentally inclined boxing is a different kind of thing where it involves other parts of the body such as the heart and lungs.
  1. Moto Crossing

  • Although not actually physically demanding, Moto Crossing is a sport that’s mentally challenging. In the sport, Cyclist must ride their bikes through rough terrains while maintaining their balance at the same time. The terrains also vary by difficulty depending on the kind of terrain you’re going through. These terrains include steep hills, rocky roads, wet and muddy areas that can really challenge players up to their limits. Riders in this sport must be mindful about their diet and training to become smart and more athletic because this kind of racing has no breaks.
  1. Triathlon

  • Triathlon on the other hand, is a sport that requires high amounts of endurance. This is because the athletes must undergo different types of sports continuously while covering a variety of distances. Various sports included in this activity are swimming, cycling, and running, and this is why having a strong endurance is important if you want to enter this sport. Athletes in this sport definitely prioritized their diet program to keep their body in shape to withstand every part of this activity. Triathlon may be difficult, but it isn’t impossible to try one as long as your mental and physical health is on peak.
  1. Basketball

  • While Triathlon uses both mental and physical health, Basketball on the other hand, requires the most fitness. Basketball is a sport that involves all of your body parts to perform various actions such as dribbling, attacking, defending, and shooting. The aim of the sport is to toss the ball into the opponent’s basket and score as high as possible. This makes basketball a physically demanding sport that requires a high level of fitness.
  1. Swimming

  • When we talk about swimming, one question comes into mind: Is swimming the hardest sport of them all? When we look upon it deeply, swimming uses both arms and legs to propel the body under water. During swimming, the water provides about 12 times the resistance a person would normally have while in land, thus making swimming one of the hardest and most physically demanding sport of all time.

To sum it all up, all sport activities requires a certain amount of training. But those sports who require high physical demands must push themselves further by doing harder training to lose more calories while performing such particular sports. The most important thing if you’re an athlete is that you must ready yourself both physically and mentally to conquer whatever sport activity you’re involved in.

 

Winter training is different than your usual training during summer or any other sunny season. It’s colder obviously and tougher, which can be a challenge especially when we want to maintain our shape even during winter. So how do we motivate ourselves to get up from our beds and train during the cold season? Here are ten tips down below.

  1. Know Your Purpose

  • First things first, we need to define why we started such a thing in the first place. Once we found out the answer of such, we are now more motivated to push forward despite of the challenges that lies ahead. Ask yourself why working out is important for you. Is it for your family? For your friends? Or just for yourself? Answer these questions and you’ll find yourself preparing that gear bag ready to go beyond.
  1. Set Your Goals

  • Now that you’ve found your purpose, a vision is also established for yourself. Once you’ve established a vision, you’ll need to create goals that can be easily achieved. Don’t try to create goals that’s hard to achieve. This will only result to achieving nothing at all. Try breaking it down into smaller ones that are doable daily or even weekly as long as it’s achievable.
  1. Plan Ahead of Time

  • Winter is indeed more challenging compared to sunny seasons. And planning ahead of time can help you overcome the challenges this season has to offer. Planning wiser and smarter is the key if you want your winter training to be successful. Jot down all the workout sessions that you need to do during winter. Also keep a lookout for the weather forecast so you can plan what kind of gear you need to bring for your outdoor winter training sessions.
  1. Be Organized

  • Some people tend to be more successful during tough and messy situations. But for some, being organized gives you a higher chance to succeed on your goals. This is the case when you go for a jog in the park during the cold winter morning. Prepare your things the night before and put them somewhere near your bed for easy access when the morning comes.
  1. Wear the Right Gear

  • Cotton-made clothes tends to stay wet when you sweat so it’s better to avoid wearing such. Instead, layer yourself with fleece to keep you warm. Opt for a good pair of gloves as well because hands are more sensitive to cold. Keep your feet warm by wearing the right footwear that’s made for the colder season.
  1. Drop it Back

  • It’s important to maintain your momentum even during winter. Strip down your workout routine into smaller parts to get things done more easily. Once you have the energy to get back after, there’ll be plenty of time for you to do the supplementary stuff.
  1. Combine Your Workout Activities

  • Incorporate workouts that you enjoy doing in your daily routine. This enables you to stay motivated and achieve more on the long run. Think of your training sessions as a time for self-reflection. It will shift your mind from doing hard work into something that you do for yourself.
  1. Get a Pair

  • Having a friend to work out and train with you enables you to do more rather than doing anything by yourself. Join a club or invite a friend over to help you out in your sessions. This will make your training sessions more fun, enjoyable and less lonelier.
  1. Make it a Part of Your Routine

  • Make your workout sessions a part of your daily routine to keep its consistency intact. The more you do it every day, the more you realize that training has now become a part of your life. This enables you to achieve more and do more.
  1. Reward Yourself

  • There’s nothing better than rewarding yourself with a hot bath after an intense workout session out in the cold. It’s not just limited to hot baths obviously, get yourself a cup of hot chocolate, or book yourself a massage in the spa, or eat out with your friend. Think of these as rewards for all the hard work you’ve done. This keeps your motivation strong and makes you want to do more in the long run.

Taking the right nutrients is important for a good eye health. Nutrients such as omega-3 fatty acids, lutein, zinc, and vitamins C & E are essential vitamins to prevent eye-related difficulties like macular erosion and forces. To get your daily dose of these nutrients, make sure to add Avocado leafy vegetables such as spinach, kale, and collards on your every meal.

  1. Eat the Right Food

  • To keep your eye health stable, eating the right foods is a must so that you’ll get the proper nutrients that’s good for your eyes. Below is a list of foods you should include in your meal every day:
  • Green leafy veggies: Spinach, Kale, Collards
  • Fatty fishes: Salmon, Tuna
  • Non-meat protein sources: Eggs, Nuts, Beans
  • Citrus fruit juices: Orange
  • Oysters and Pork
  • Having a well-balanced diet is also crucial if you want to maintain a healthy weight. The healthier you are, the less likely you’ll get Diabetes, which is the cause of losing eyesight when we grow older.
  1. Stop Smoking

  • The more you smoke, the more likely you’ll get eye-related diseases such as cataracts, optic nerve damage, and macular degeneration. This is why it’s important to stop smoking if you want to maintain good eye health.
  1. Wear Sunglasses

  • Picking the right sunglass to wear is important to keep your eyes protected from the sun’s UV rays. Over exposing your eyes to too much UV will result to cataracts and macular degeneration. Choose sunglasses that has the ability to block 99 – 100% of both UVA and UBA rays. There are two types of lenses: Wraparound and Polarized. Wraparound lenses help protect your eyes from the sides. While polarized lenses on the other hand, decreases glare when driving.
  • If you opt for contact lenses, pick one that offers UV protection.
  1. Wear Safety Gear

  • It’s important to wear safety gear such as protective goggles to protect your eyes especially if you’re working with hazardous tools while on the job. If you’re into sports such as ice hockey, racquetball, and lacrosse, wear eye protection such as helmets with protective face masks to protect your eyes.
  1. Don’t Spend Too Much Time on the Computer Screen

  • Looking at a computer screen for longer periods of time can lead to eye health issues such as:
  • Eyestrain
  • Blurry Eyesight
  • Trouble focusing at a distance
  • Dry Eye
  • Headaches
  • Neck, back, and shoulder pain
  • In order to protect your eyes while spending too much time on a computer screen, you can follow these tips listed below:
  • Check if you’re wearing glasses or contacts that’s up-to-date and if it’s suitable for computer use.
  • Some people may require wearing glasses in order to help them with contrast, glare, and eye strain when using a computer.
  • Place your computer monitor that’s in line with your eye level for optimal usage.
  • Sit on a comfortable chair and make sure that your feet are positioned flat on the floor.
  • If your vision is getting blurry, blink more.
  • Rest your eyes every 20 minutes by looking away from the screen. Do a 15-minute break interval too if you’re planning on spending much more time in front of a computer.
  1. Visit Your Eye Specialist Regularly

  • If you think that your eye health is getting worse as time goes by, it’s time for a trip to your eye specialist for consultation. This is important so that your eye specialist can perform eye exams to check your eyes for any kind of infections such as glaucoma. The earlier the disease is found, the easier it is to treat.
  • Depending on your eye health needs, you can opt on seeing an optometrist or an ophthalmologist for eye exams. Ophthalmologist are medical doctors that can provide eye health maintenance, and can even perform eye surgery. Optometrist on the other hand, can only treat eye diseases but can’t do eye surgery.

Athletes are very active people and that’s why nutrition is their number one priority. Listed below are five basic nutrition principles that athletes should keep in mind. So what are they? Let’s take a look at them!

  1. Eat Real Food & Avoid Processed Foods

  • When we think about it, one question comes into mind, what exactly is real food? Real food are foods that can be picked, grown, and cooked. If you’re referring to foods that are sealed into a can, then that’s not real food. Avoid eating too much processed foods if you want to stay healthy and your body will probably thank you later. Some athletes include processed foods into their diets which is not a good thing. If there’s one thing athletes should take away from their diet list, then processed foods is the right answer for that.
  1. Fuel Up Your Body

  • Eating foods before, during, and after practice is essential to get the most out of your body. Consuming a light snack such as a banana and peanut butter before doing any workouts can fill your body with protein and carbohydrates which can fuel you up throughout the day. Stay away from eating a bag of chips paired with soda before practice, these foods won’t fuel your body for long. Instead, pack your food bag with healthy foods that are rich in protein and other essential nutrients to make your body last longer in a day.
  • Keep yourself hydrated too by bringing a bottle of water with you. Although water is good, it doesn’t always replenish what you’ve lost during long hours of workouts and practices. That’s why it’s also important to choose drinks that has a lot of BCAA (Branch Chain Amino Acids) to keep your energy levels on peak during your practices.
  1. Consume Complete Meals

  • Complete meals can fuel up your body with a good portion of protein, carbs, and fats. During meals, make sure that your plate is filled with foods that are rich in protein and carbs. Don’t forget your veggies too, some young athletes skip on this one which is definitely wrong. They may not be flavorful as meat can be, but their rich in different essential nutrients that’s necessary for your body. Here’s a list breaking down foods in their respective nutrient.
  • Protein-rich foods: chicken, turkey, lean beef, fish, eggs, milk, cheese, yogurt, beans.
  • Carb-rich foods: fresh fruit and vegetables, nuts and oats, wheat bread, rice, potatoes, sweet potatoes.
  • Healthy fat-rich foods: avocados, cheese, dark chocolate, nuts and seeds, olive oil, peanut butter.
  1. Don’t Skip Breakfast

  • Being referred as the most important meal of the day, you should always eat breakfast to keep your body going throughout the day. But before that, a couple glasses of water should be taken first to rehydrate and wake up your body. Starting your day empty can lead to serious issues later on that’s why it’s important to eat something than nothing. Eggs and bacon paired with whole wheat toast or yogurt is perfect for that daily dose of a healthy breakfast.
  1. Eat More!

  • So many young athletes tend not to eat enough which results to them feeling empty when the day is over. From early morning workouts, a whole day at school, followed by practice and sports training throughout the night, there’s no denying eating a lot will really help their bodies to cope up after a tiring day.
  • Athletes are looking to make their body bigger, faster, stronger, and build muscle and in order to achieve this is by fueling their bodies. So how do you fuel up our bodies? By eating five meals a day. Here’s a list on what foods to eat during these meals.
  • Breakfast: Eggs, Bacon, Toast, Water
  • Mid-morning snack: Yogurt & Granola
  • Lunch: Chicken/Turkey, Spinach, Salad, Fruit, Almonds, Water
  • Pre-Practice snack: PB&J. Banana
  • Post-Practice snack: Protein shake, Gatorade drink
  • Dinner: Lean beef, Asparagus, Sweet Potato

 

Athletes’ bodies are like cars that needs to be fueled regularly in order to work. That’s why it’s important to fuel it up with the right foods that contains essential nutrients and avoid the ones that don’t. Think of it as a Ferrari, are you going to fuel it up with cheap gas or premium gas? Off course we’ll go for the premium one! Just like the body, we need to pick high quality foods to help it do more throughout the day.

Training soreness also known as DOMS (Delayed Onset Muscle Soreness) is a sign of a great workout session you had the day before. But this leaves your body with crippling pain that makes you want to stay on the bed for days. It sucks because it can limit your body to do even basic day to day tasks. In this article, we’re going to expand the entirety of DOMS and how to prevent it.

What in The World is Training Soreness (DOMS)?

  • DOMS is not just your ordinary muscle pain, it’s a painful reaction that extends to all of your muscles in your entire body. It can make your muscle stiff and achy and this happens approximately 48 hours after you’ve done an intense training or workout session. Some athletes see this as a sign of a good training session because it means more pain more gain for them. When in fact, the less your muscles get sore means being able to get back on the gym sooner and possibly performing better.

What Causes DOMS?

  • So what causes DOMS to happen? The most common culprit of DOMS are as follows:
  • Changed exercise routine: New exercises, drills, and positions
  • Intensive training activity: Heavier, stronger, and faster training sessions
  • Longer training sessions: Hours of training with little to no breaks
  • DOMS can also worsen when certain muscular contraction occurs. Eccentric1 contractions are the worst, which is then followed by static contraction and then finally, concentric contractions which causes the least amount of DOMS. A lot of theories are made of what really causes DOMS but the most viable one is where pain is made due to intensive exercises which causes microscopic damage to the muscles and its connective tissues.

How Can We Prepare Our Body for DOMS?

  • One thing to minimize having DOMS is knowing and understanding the causes behind it. By only doing optimal intensity of exercise sessions without going any further, you’re less likely to experience any pain and stiffness. Doing proper and functional warm ups can also help your muscles and connective tissues to prepare for intensive workouts that you will do later on.
  • When you start doing new exercises, it’s better to start slow at first then gradually increasing its intensity later on. This enables your muscles to be familiar with the movement in the beginning so that it won’t be surprised when you increase its intensity while doing the work later on.
  • You’ll also minimize your chances of getting DOMS by doing post workout cool-down and stretching sessions. Doing so will improve your blood/lymph circulation and restore your muscle strength to enable you to do more. Asking the question “How can I prevent soreness?” is wrong. Why not ask yourself “How can I make recovery and adaptation faster?”. We can never prevent DOMS from happening, but long as you look after your body by eating well and getting proper sleep, your body will probably thank you later.

 

 

What to Do Once Your Body is Sore

  • You must understand the relationship between the cause and effect first to balance the two. Is it too painful that prevents you from doing day to day tasks? If that is the case, then rest. Or how about going on a walk in the park, or a short swim at the pool and even doing yoga so that it can help speed up your recovery from DOMS. You can also try getting a body massage on your local spa too. Body massage is great for reducing inflammation in your muscles due to intensive training. It also increases recovery and adaptation to exercise.
  • Although ice baths and cold showers can also reduce inflammation and DOMS, recent studies show that it will block muscle repair and growth so it’s better to stay away from these two.

When we train our body, it’s essential to know which fitness components are important so that we’ll know which of these parts we should focus on. This enables us to make a fitness training program that’s dedicated for that particular fitness component.


Overall Fitness Demands of a Sport

– One way to create a fitness training program is to rate the fitness components by the sport you’re going to use it. This enables you to create ratings such as low, moderate, high, or combinations of low-moderate or moderate-high.
– High and moderate-high ratings are the ones you should prioritize and it’s important to choose the right training activities that will benefit these components the most. Here are a few things to keep in mind while determining the physical demands of sports.
• Don’t pressure yourself with classifications
• Create the right balance of targeted training activities especially during off-season training phases and maintain them during competitive seasons.

Aerobic/Anaerobic

– Before doing such, consider asking yourself questions like: Does this sport require continuous, sustained activity, short bursts of intense activity, or a combination of both? Examples of high and low to moderate aerobic is by doing distance running. While Javelin on the other hand is low to high aerobic. Soccer is high for both while Archery is low for both.
– This gives you a chance to see that every sport has different intensities, how long each of them lasts, and finally, how much time you need to recover between each activity.

Strength

– After aerobics, let’s talk about strength. Strength benefits Olympic lifters the most, while marathon runners don’t. On the other hand, Basketball players has a fair share of moderate to high strength levels. See what type of strength are you targeting on depending on the sport you’ve chosen and which muscle groups does it emphasizes. Decide how will you combine these components when determining the physical demands of sports.

Speed

– After strength, speed comes into play. Activities such as sprints and tennis requires intensive use of speed, while activities such as bowling requires only low to moderate speed. Combining balance of speed, strength, and endurance can enhance speed development in the long run.

Power

– Power is just speed and strength combined together. Sports such as softball pitching requires high power development. Whereas a goalie in ice hockey only needs low to moderate power. Plan your fitness program by determining how frequently will you require using power and how long these power-related activities will last.

Agility

– Agility is the ability to move quickly while changing directions in an activity. Gymnastics requires high agility while golf only requires low agility.

Endurance

– Endurance is the repeating of submaximal muscle contractions for long periods of time during an activity. Rowing events and cross country skiing requires high amounts of endurance, while ski jumping on the other hand, only requires low endurance.

Flexibility

– Flexibility is the ability to move through long ranges of motions that uses your joints and muscles at the same time. Flexibility is of high importance for diving activities, but of low to moderate importance during long distance speed skating. Improve your range of motion by focusing on a specific joint that requires the greatest flexibility by doing a particular sport.

Fitness and sport skill testing plays a vital role in creating a fitness program for different types of athletes and individuals. Now that you know which fitness component benefits on each type of activity, you can now create your own fitness program depending on what type of component you want to improve. Have fun and enjoy a much healthier and fitter you.