So You Want to be a Triathlete

 By: Travis Yeung

Ever consider training for the Iron-Man Triathlon competitions? Did you know that there are smaller events with shorter distances called sprint competitions or mini triathlons? The following article will give you some good information for beginners or for people thinking about training for a triathlon and just do not know where to start. Be sure to leave your opinions about triathlon training at the end.

Ironman Triathlon from the Inside Out by Mitch Thrower

 

Training for a Triathlon

What’s Involved in Training for a Triathlon?
For some who aren’t exactly professional athletes, the idea of training for a triathlon is right up there with the idea of hooking up with either Angelina Jolie or Brad Pitt — it’s just another fantasy, another dream that will never happen. In reality, meeting Angie or Brad is probably always going to be a fantasy, but training for a triathlon is something that’s actually within your grasp, no matter what your current physical abilities.
As a matter of fact, many who regularly compete in triathlons started out being as inactive as the next person, or were one of the those that went to the gym only sporadically. Very few were the types who have been training for a triathlon for years and years; they simply enjoyed the process and the competition so much that they stuck with it and simply got in better shape as time went on.
So for you, if you’re interested in training for a triathlon, how do you get started? What if you’re very physically inactive or have never competed before? Whatever your physical condition, you can still be a successful competitor if you train properly.
The real key to successful training is to start slowly and to work your way up to an event. Join a gym with a pool and exercise equipment so that you can swim, bike and run in one visit and time yourself as you do. Keep track of your endurance and when you seem to run out of steam. Many who start out training for a triathlon find that they need to either bulk up their calf muscles for the biking and running or improve their upper body for the swimming. Some however find that they need to simply lose weight overall so that they can increase their aerobic activity and endurance. For either of these goals, you need to start small and increase your weight lifting or aerobic activity slowly. If you push yourself too hard when training for a triathlon, you can get discouraged quickly and even hurt yourself. As with any other weight training, you need to challenge yourself but slow and steady is also important. Perhaps one of the most important things in triathlon to consider is pacing — if you can’t pace yourself properly between the three legs of the race, you’ll find it pretty difficult to finish! The swim should literally be a warm-up to the bike ride and the ride a fairly hard effort leading into the run — where you will give it everything you got. Of course, this depends if you’re doing a sprint distance, Olympic distance, or up to the full iron-man distance.
If your training for a triathlon seems like slow going, consider aiming for competing in a mini triathlon, or a Sprint competition. These are much less distance in all three events and are a great way for new competitors to get started.

About the Author:

Tavis is a 2x Ironman Triathlon Finisher and creator of GymSkinZ.com sportswear seen at races around the world. His quest for Ironman Kona continues and he shares his knowledge and experience of training for a triathlon at www.triathletebeginner.com

 

You don’t need to go to the gym to get fit

By: Carol Bardelli

Home gyms are nice but not necessary to get fit.

The CTV.ca News Staff (article link) and other news sources including Reuters reported that new research from the University of Maryland School of Medicine suggests that a predisposition to obesity may be as easy to overcome as spending a few hours a week at the gym. This study found that study subjects performing a high level of physical activity basically counteract effects of gene mutations that predisposes them to obesity. The findings were published in the Archives of Internal Medicine.

Did they really need to go to a gym to accomplish this? Probably not.

When we exercise – be it aerobic activity or anaerobic resistance training – our bodies don't care how or where we get it done. After you stimulate a muscle it doesn't second guess whether it should grow based on whether you used top of the line dumbbells, an expensive space age machine, or you simply used your own body for resistance and did push ups or pull ups.

Your cardiovascular system doesn't give a hoot whether you got your running done on a $5000 treadmill or a free track at a public park. And your fat cells will not refuse to release fat for fuel based on whether your caloric deficit was achieved at a high end gym or in your own garage.

I'd like to point you to some free workout sources in this segment. Our budgets and saving money are on most of our minds these days. Even in better economic times I've heard people use lack of money as an excuse not to work out.

It's time to debunk the myth you must spend a lot of dough to keep from looking like the Pillsbury dough boy. Free workout resources are out there and available to nearly all of us. When my son was a preschooler, he and I got in the habit of listening to the radio in the morning and dancing to the music. Most forms of dance are great aerobics workouts. And if you dance in your kitchen like we do you don't even have to be good at it. You can also dance to television shows like VH1 Jump Start and MTV You Rock The Deuce.

Other free workout opportunities are available in many community parks. Check out walking trails, bike paths, free fitness courses like Tai Chi, and guided workout stations in your city. Guided workout stations generally have instructions posted on signs for each exercise. These exercises typically include resistance training like push ups and pull ups.

If you subscribe to cable or satellite services many carry FitTV network which broadcasts a wide variety of guided workout programs for up to four hours a day. We absolutely love Gilad Bodies In Motion, Total Body Sculpt With Gilad, and all their other exercise programs which include aerobics, yoga, stretching, resistance training and more. ESPN Classic has exercise programs including Kiana's Flex Appeal and Denise Austin's Getting Fit. If you're already paying for it why not make use of it.

Online workout resources include websites with free exercise videos and demonstrations including one I plan to review for you soon. You can also find guides online for learning isometrics and calisthenics. These two forms of resistance training require only your body and another surface like a wall or floor as a piece of exercise equipment. Check out the Bodybuilding.com Article 'New Age Isometric Training’ by Kelly Baggett on two types of isometric exercises, yielding and overcoming isometrics, including sample exercises.

YouTube has many well executed exercise demonstrations. If you don't know how to perform certain exercises (ie. bicep curls, squats, push ups) and can't afford sessions with a personal trainer these videos can be just as educational.

You really can get fit without ever stepping foot in a gym. Any of the examples above are a great place to start.

Always consult you physician before starting any exercise program.

Starting an Exercise Program for Better Health

 

We are all well aware of the importance of exercise. Studies
constantly come out showing that exercise can reverse many
serious health problems and increase our longevity. Americans
spend more on health and exercise equipment than any other
country. Yet few of us follow through on an exercise regime. The
main reason for this is time. It can be hard to find time in a
busy schedule to include an hour or more at the gym. By starting
with a manageable schedule and choosing something you enjoy, you
can begin an exercise program and stick with it.

Be sure to see your doctor before you begin your new exercise
program, especially if you have not been active in a long time.

Start Small

Begin your exercise regime slowly. Jumping in too fast can lead
to injury which will definitely decrease your desire to stick
with it. Do not expect too much too fast. Start out with small
goals that you can measure.

Choose a small amount of time each day such as 10 minutes and
schedule it into your daily routine. Do not let exercise to be
the thing that gets cut out of your schedule when you get busier.
Think of it as a regular part of your daily duties such as
brushing your hair or flossing your teeth.

Before you begin, remember to do some warm-up exercises. Warming
up prepares your muscles for the exercise and helps to prevent
injury. Do about 5 to 10 minutes of jumping jacks or a slow jog.
If at any time during your exercise you begin to feel pain, just
stop. If you keep going it could lead to injury. Drink plenty of
water before you start and have an extra glass if it’s a hot day.
Don’t exercise on an empty stomach especially if you do your
routine first thing in the morning.

Make It Enjoyable

The most important thing you can do when starting an exercise
regime is to choose something that you enjoy. If you have always
wanted to learn to dance, sign up for dance lessons. Take a
beginner aerobics course at a gym or join a tennis league. Aim
for about 30 minutes of physical activity per day.

One of the best exercises for the beginner is walking. You can
easily adjust the intensity and length of your workout, and
increase both as you become more fit. It can be done at any time
that best fits into your day. Studies have shown that walking can
combat health problems such as diabetes, high cholesterol and
high blood pressure.

Exercising can be especially valuable for women in combating bone
loss which comes with age. As women get older they begin to lose
about 1% of their bone mass per year. Following menopause it
increases to 3% per year. Weight bearing exercise stimulates the
bone to make new bone cells.

To enjoy the health benefits of exercise you have to make it part
of your daily routine. Start by doing something you enjoy or even
began with walking. Schedule exercise into your daily routine and
do a little each day. Before you know it you will be healthier
than ever before!