HB News Network

how to run faster

Many sign up to run a race for the sense of accomplishment it brings. After all, training up for a race and then competing requires significant effort and is time-consuming. For some this challenge comes in the form of a 5K or 10K race. For others who are willing to put in the time, a half or full marathon is the ultimate goal. Read on if you want to learn 4 tips on how to run faster.

How To Run Faster – 4 Tips

Going the distance is challenging enough in the sport of running. Trying to go the distance and run faster can feel like an extremely difficult undertaking. However, when training for a race, this duality is one that many runners encounter. Being able to run faster is not a skill that is attained overnight. It takes a lot of practice. In order to run faster in a race, an athlete needs to run at a faster pace while training. Implementing the following during training will help you to run at a faster speed on race day.

Invest in a Fitness watch

Modern technology has brought us a lot of great gadgets, and a fitness or running watch is a great tool for running. While running watches can vary in their features – as well as their price – buying one that utilizes GPS is worthwhile. The GPS feature is useful in that it continually keeps track of your pace as you are running. For example, if you have a goal of keeping a 10 minutes per mile pace, wearing this watch when running will allow you to see if you are on target or if you need to pick up the pace.

In addition to running pace when learning how to run faster, the average runner will benefit from a running watch that can keep track of distance and time as well. Some watches have features that monitor heart rates and keep track of the number of calories burned. If you really want to keep track of your progress, many watches allow you to download your running results onto a smartphone or computer so that you can keep a track record of your workouts over time. Garmin is a maker of fitness watches that many runners rely on. Taking the time to chart your pace and distance is an effective way to see if you are running faster over time.

Incorporate Interval Training

One of the biggest ways to learn how to run faster is to incorporate interval training into your jogging workouts. This is done by increasing the running pace for a brief period of time. If you are just starting out in interval-training you may want to accelerate your pace for 30 seconds or so. Then return to your regular pace for the other 4 and a half minutes. Once you feel comfortable with this interval, you can increase your pace for an entire minute, and then return to your regular speed for four minutes.

While a running watch can make interval training more of an exact timing, it’s not imperative. Interval training can also be done geographically. For example, a runner may want to alternate speeds (slow, medium, fast) via blocks in their neighborhood. Others like to increase their speed as they approach hills, and then catch their breath on the downhill.

There are a couple of things to keep in mind when doing interval training. One, increasing the pace during an interval means exactly that; it’s not a sprint. Sprinting is often tiring and the goal of interval training is to increase the pace, but also to maintain longevity.

Additionally, interval training affects breathing. If you have a tendency to run at a constant pace, and have relatively even-breathing, interval training will shake this up. After doing an interval of acceleration is may seem difficult to return to that comfortable breathing pattern. But after doing this type of training a few times it does get easier. Soon you’ll probably find that it becomes easier to run faster.

Also read: Running After Injury

Kick start your run with Caffeine

When we feel tired or sluggish starting a run on the right foot can be difficult. Especially if we are learning how to run faster. For many runners it can take quite a bit of time and distance until they can establish a rhythmic jog. If you struggle at the start, consume a little bit of caffeine prior to the start of a run. Caffeine typically perks a runner up. The caffeine not only gives you a burst of energy that makes you feel more ready for a workout, but it also stimulates the rest of the body too. This makes it easier to get in that groove of setting a good jogging pace and run faster.

Most runners find it is often helpful to intake a small amount of caffeine 30 minutes to an hour prior to a run. Drinking a liter or two of diet coke prior to running would not necessarily benefit your running performance; all that liquid sloshing around in your stomach may have you running for the restroom instead. Rather, perhaps try drinking a half cup of coffee. A smaller volume of liquid won’t upset the stomach as much, and the caffeine will give your workout a boost.

For those who don’t like coffee, some runners like to get their caffeine kicks by nibbling on some dark chocolate. There are also a myriad of flavorful running gels on the market that contain caffeine as well. Some athletes like to consume a gel prior to running and one during their run if they plan on going a long distance.

Also read: 5 Amazing Benefits Of Coffee

Stay hydrated

In order to maximize efficiency when learning how to run faster it is imperative to stay hydrated. Studies have shown that dehydration significantly hampers performance and that you run faster when hydrated. Essentially, when a person is dehydrated the body has to work harder to transfer heat and stay cool. This accelerates the heart rate and makes it harder for the body to keep up with the demands of exertion of exercise while regulating body temperature. Hence, staying hydrated while running makes it easier to go the distance and run faster.

Drinking plenty of water prior to training or participating in a race is one way to stay hydrated. Downing a glass or two keeps joggers cool in the long run, especially on those warmer days. Purchasing and wearing a hydration belt is also a great way to stay hydrated during training. The majority of these belts are lightweight and come with two to four 10 oz. water bottles. Finally, remembering to drink water after a run is important as well to help replace all the water lost from sweating!

To maximize speed it is best to incorporate the above tips during training as and on the day of your race. Continually doing so will help you run a faster race and become a faster runner overall.

The post How To Run Faster – 4 Useful Tips appeared first on HB News Network.

dangers of diet soda

We are becoming a nation of soda addicts. What used to be a beverage enjoyed occasionally with lunch or dinner has become a daily dependent staple for many. Because of the excessive amounts of sugar regular soft drinks contain, many Americans are making the switch to diet soda. While those who switch think they are doing themselves a healthy favor they don’t realize the dangers of diet soda.

Dangers Of Diet Soda

Part of the problem lies with the fact that nowadays people are consuming a vast amount of diet soda. Rather than drinking from moderate-sized glasses people are purchasing mega-sized cups of the carbonated beverage. The average local convenient store is notorious for these large-scale soda sales. These gigantic gulp sizes seem more appropriate for King Kong rather than the average human being. Even the standard cup holders of most cars can’t accommodate the girth of these ginormous soft drinks. If you guilty of the big gulp you may want to read on to learn about the other dangers of diet soda – even though it may be difficult to swallow.

The sinister side of Sucralose

How does diet soda taste sweet without the use of sugar? It’s not magic. It’s through the use of artificial sweeteners. A very common one that many diet sodas contain is called Sucralose. Sucralose was invented in a laboratory as a sweetener through a complex, chemically involved process in the 1970’s. It was later approved for use by the Food and Drug Administration in 1998. Since its approval, Sucralose has been used as a sweetener by a plethora of companies that manufacture diet soda.

Because Sucralose is derived from actual sugar many companies (i.e. those that make the sweetener) claim that Sucralose is more natural than other artificial sweeteners. But the process to make Sucralose is anything but natural. In fact, numerous chemicals come into play in the manufacturing of the sweetener.

Chlorine

One of those chemicals is chlorine. Therefore, when you drink diet soda a lot of that chlorine stays in your body, especially if you drink a lot of diet soda. Studies have already revealed that one of the dangers of this chlorinated sweetener is that it kills the healthy bacteria that lives inside the intestines. This bacteria is a vital part of maintaining a healthy digestive system.

Also, just think of the unpleasant effects that chlorine has on the outside of your body if you are a frequent pool user. It bleaches our hair and our swimsuits. It makes our hair and skin feel extremely dry. Some individuals even break out with rashes because of the harsh chemical. Over time many swimmers find that their hair becomes brittle (or a greenish hue) and that their swimsuits start to deteriorate from the chemical. Knowing all the negativity that chlorine can have on our external body, do we really want to expose this harmful chemical to our insides with every sip we take?

The Weight gain factor

It would seem ironic for diet soft drinks to result in weight gain, but sadly that is one of the dangers of diet soda. Again, this factor is a result of the use of artificial sweeteners. In a sense, artificial sweeteners mess with the body’s overall internal system. The more artificial sweeteners consumed, the more it throws off a body’s regulation system. Some of the weight-gaining side effects these sweeteners can lead to are as follows:

As if these effects weren’t distressing enough it has been shown that drinking diet soda can actually double the risk of obesity. Considering that the main reason most consume diet soda is to maintain a healthy weight. It’s disturbing to learn that the very opposite can occur.

Also read: Why Exercise Doesn’t Work

The Sodium Factor

When looking at the nutrition facts label on the side of a diet soda can it can be refreshing to see a bunch of zeros. Especially when it comes to unhealthy nutrients such as carbohydrates, fats and sugars. However, one nutrient that diet soda does contain is sodium. A 12 ounce can of a diet soft drink contains approximately 40 milligrams of sodium, which accounts for two to three percent of the FDA’s recommended daily values. While this initially doesn’t seem like much, it may be beneficial to ponder a couple of things here.

One, most people do not drink just one “serving” of soda, especially those who frequent convenient stores. Some of those behemoth beverages are more than five times larger than what is deemed a single serving size. Hence, the sodium dangers of diet soda become more significant with these larger portions.

The other problem that comes into play has to do with the foods that people typically eat while drinking diet soda. Most people aren’t pairing their diet soft drinks with fruits and veggies. Because of the sweet taste of diet soda most have a tendency to reach for something salty instead, like potato chips. These salty munchies have a ton of sodium. Drinking large quantities of diet soda and eating salty foods results in the body having excessive amounts of sodium.

Why Sodium?

Consuming too much sodium has been proven to lead to many dangerous health issues. A common issue eating foods with excessive sodium can lead to is high blood pressure. Those who have high blood pressure are much more at risk of having a stroke, heart failure or a heart attack.

Aside from high blood pressure, studies have shown that those who consume a lot of sodium can have other health problems as well. Lovers of sodium-filled foods are also more at risk of developing stomach cancer. In addition, high amounts of sodium can result in a decrease in the amount of calcium within the body. Having low levels of calcium can lead to bone-density problems and even Osteoporosis, a disease that is due to a thinning of the bones.

Reducing the dangers of diet soda

Obviously the easiest way to alleviate the dangers of diet soda is to not drink diet soda. But “easier said than done,” is probably the immediate thought that comes to mind. Perhaps it can be a more realistic goal to monitor your intake. Instead of purchasing a soda size that would seem more appropriate for an elephant, perhaps buy one that can easily fit in your hand.

Or, maybe sip on some alternative beverages. If you like a cold drink that is accompanied with a kick of caffeine, there are a variety of iced green tea blends on the market. If you need to sweeten it up a bit, add some natural sweeteners. Honey or agave nectar are naturally sweet and have additional health benefits. It may take some adjusting to if consuming diet soda is habitual. However, over time it does get easier and hopefully you will feel healthier.

The post The Dangers of Diet Soda You Need To Know appeared first on HB News Network.

dangers of diet soda

We are becoming a nation of soda addicts. What used to be a beverage enjoyed occasionally with lunch or dinner has become a daily dependent staple for many. Because of the excessive amounts of sugar regular soft drinks contain, many Americans are making the switch to diet soda. While those who switch think they are doing themselves a healthy favor they don’t realize the dangers of diet soda.

Dangers Of Diet Soda

Part of the problem lies with the fact that nowadays people are consuming a vast amount of diet soda. Rather than drinking from moderate-sized glasses people are purchasing mega-sized cups of the carbonated beverage. The average local convenient store is notorious for these large-scale soda sales. These gigantic gulp sizes seem more appropriate for King Kong rather than the average human being. Even the standard cup holders of most cars can’t accommodate the girth of these ginormous soft drinks. If you guilty of the big gulp you may want to read on to learn about the other dangers of diet soda – even though it may be difficult to swallow.

The sinister side of Sucralose

How does diet soda taste sweet without the use of sugar? It’s not magic. It’s through the use of artificial sweeteners. A very common one that many diet sodas contain is called Sucralose. Sucralose was invented in a laboratory as a sweetener through a complex, chemically involved process in the 1970’s. It was later approved for use by the Food and Drug Administration in 1998. Since its approval, Sucralose has been used as a sweetener by a plethora of companies that manufacture diet soda.

Because Sucralose is derived from actual sugar many companies (i.e. those that make the sweetener) claim that Sucralose is more natural than other artificial sweeteners. But the process to make Sucralose is anything but natural. In fact, numerous chemicals come into play in the manufacturing of the sweetener.

Chlorine

One of those chemicals is chlorine. Therefore, when you drink diet soda a lot of that chlorine stays in your body, especially if you drink a lot of diet soda. Studies have already revealed that one of the dangers of this chlorinated sweetener is that it kills the healthy bacteria that lives inside the intestines. This bacteria is a vital part of maintaining a healthy digestive system.

Also, just think of the unpleasant effects that chlorine has on the outside of your body if you are a frequent pool user. It bleaches our hair and our swimsuits. It makes our hair and skin feel extremely dry. Some individuals even break out with rashes because of the harsh chemical. Over time many swimmers find that their hair becomes brittle (or a greenish hue) and that their swimsuits start to deteriorate from the chemical. Knowing all the negativity that chlorine can have on our external body, do we really want to expose this harmful chemical to our insides with every sip we take?

The Weight gain factor

It would seem ironic for diet soft drinks to result in weight gain, but sadly that is one of the dangers of diet soda. Again, this factor is a result of the use of artificial sweeteners. In a sense, artificial sweeteners mess with the body’s overall internal system. The more artificial sweeteners consumed, the more it throws off a body’s regulation system. Some of the weight-gaining side effects these sweeteners can lead to are as follows:

As if these effects weren’t distressing enough it has been shown that drinking diet soda can actually double the risk of obesity. Considering that the main reason most consume diet soda is to maintain a healthy weight. It’s disturbing to learn that the very opposite can occur.

Also read: Why Exercise Doesn’t Work

The Sodium Factor

When looking at the nutrition facts label on the side of a diet soda can it can be refreshing to see a bunch of zeros. Especially when it comes to unhealthy nutrients such as carbohydrates, fats and sugars. However, one nutrient that diet soda does contain is sodium. A 12 ounce can of a diet soft drink contains approximately 40 milligrams of sodium, which accounts for two to three percent of the FDA’s recommended daily values. While this initially doesn’t seem like much, it may be beneficial to ponder a couple of things here.

One, most people do not drink just one “serving” of soda, especially those who frequent convenient stores. Some of those behemoth beverages are more than five times larger than what is deemed a single serving size. Hence, the sodium dangers of diet soda become more significant with these larger portions.

The other problem that comes into play has to do with the foods that people typically eat while drinking diet soda. Most people aren’t pairing their diet soft drinks with fruits and veggies. Because of the sweet taste of diet soda most have a tendency to reach for something salty instead, like potato chips. These salty munchies have a ton of sodium. Drinking large quantities of diet soda and eating salty foods results in the body having excessive amounts of sodium.

Why Sodium?

Consuming too much sodium has been proven to lead to many dangerous health issues. A common issue eating foods with excessive sodium can lead to is high blood pressure. Those who have high blood pressure are much more at risk of having a stroke, heart failure or a heart attack.

Aside from high blood pressure, studies have shown that those who consume a lot of sodium can have other health problems as well. Lovers of sodium-filled foods are also more at risk of developing stomach cancer. In addition, high amounts of sodium can result in a decrease in the amount of calcium within the body. Having low levels of calcium can lead to bone-density problems and even Osteoporosis, a disease that is due to a thinning of the bones.

Reducing the dangers of diet soda

Obviously the easiest way to alleviate the dangers of diet soda is to not drink diet soda. But “easier said than done,” is probably the immediate thought that comes to mind. Perhaps it can be a more realistic goal to monitor your intake. Instead of purchasing a soda size that would seem more appropriate for an elephant, perhaps buy one that can easily fit in your hand.

Or, maybe sip on some alternative beverages. If you like a cold drink that is accompanied with a kick of caffeine, there are a variety of iced green tea blends on the market. If you need to sweeten it up a bit, add some natural sweeteners. Honey or agave nectar are naturally sweet and have additional health benefits. It may take some adjusting to if consuming diet soda is habitual. However, over time it does get easier and hopefully you will feel healthier.

The post The Dangers of Diet Soda You Need To Know appeared first on HB News Network.

healing properties of eucalyptus oil

There is a lot of talk right now about the benefits of using natural essential oils. Rather than using products that contain harsh chemicals, people are seeking out natural alternatives. There are several plants and herbs that offer distinct health benefits, however, Eucalyptus oil is one that is incredibly versatile. It can help alleviate a myriad of unpleasant symptoms. And it contains a significant amount of healing properties as well. Continue reading for some of the healing properties of eucalyptus oil.

Healing Properties Of Eucalyptus Oil

The Eucalyptus tree is found in various parts of the world, yet it is native to Australia. There are a few varieties of this tree but most are evergreens. Eucalyptus oil can be obtained from the leaves through a steam distillation process. The oil can then be infused into a variety of products. The following are health conditions that can be improved through the use of Eucalyptus oil:

Cold and Flu

During cold and flu season we can suddenly be hit with a multitude of bothersome symptoms. Commonly known to the cold-sufferer are a hacking cough and a sore throat. Purchasing cough drops that have Eucalyptus oil is a convenient way to ease a scratchy or sore throat. Others prefer to gargle warm water with a few drops of the extract added to it.

Equally obnoxious in times of sickness is the stuffy nose. Applying ointments like Vicks Vaporub that contain Eucalyptus oil is useful for reducing nose blockage. In general it helps with breathing. This natural oil contains antibacterial and antiviral properties. This not only eases those annoying cold symptoms but actually reduces the duration of sickness.

Muscle Pain

Nothing puts a damper on the day like muscle and joint pain. Massaging with Eucalyptus oil is one way to rub out some of that soreness. This pain-reducing oil can be found in a variety of ointments, massage oils and lotions. Many like the immediate tingly sensation that the oil leaves on the skin. Because of the anti-inflammatory properties the oil contains, this can help to reduce pain in the long-run.

Oral Hygiene

Eucalyptus oil contains anti-microbial properties. Therefore it is effective in fighting infections and germs that reside in the mouth that cause tooth decay. In order to support a healthy mouth try purchasing toothpastes and mouthwashes that contain the oil. Some even like to create their own mouthwash by mixing baking soda, water, Peppermint and Eucalyptus oils.

Aromatherapy

Incorporating Eucalyptus oil in Aromatherapy is becoming increasingly popular. The fresh scent is useful in reducing stress. It also helps to sharpen the senses. Spritzing a blend of water and the oil into the air is a quick way to de-stress. Lighting candles made with Eucalyptus oil is another easy way to burn up stress.

Also read: Health Benefits Of Lavender Oil

Like all natural remedies, the healing properties of eucalyptus oil has been found to show a better effective than others. Rather than taking drugs and medication, using Eucalyptus can be a great way to feel better and achieve better health. Being an all natural oil, it serves as a great replacement for standard medication. Eucalyptus oil is also a great addition to a relaxing and exhilarating sauna experience!

The post The healing properties of Eucalyptus oil appeared first on HB News Network.

health and wellness trends

There has never been an infusion of natural and organic way of life into modern lifestyles than now. More people are becoming aware of the need to go natural and make wellness routine more diverse, in order to achieve a faster and much better result. Here are some of the trending health and wellness trends that will continue for many years to come.

Health and Wellness Trends of 2016

Ath-leisure

More women now wear a form of Lycra on their bodies. This shows that there is a growing trend whereby workout clothes are gradually replacing denim pants and tops. Athleisure, simply put, is a combination of leisure with athletics. This trend is fast gaining momentum with more people wearing spandex and other sporty fabrics to work, school, and even social gatherings.

Chic and casual clothing that are wearable with sneakers can be very comfortable. This is motivating us to indulge in exercises even while we are on our way to work. If you have a busy schedule every day, consider Athleisure dressings for some motivation.

Also read: 2016 Fashion Trends

Spa and Beauty services come in form of apps

Have you heard about the “Uberization” of spa and beauty services? Many wellness centers, including spa and beauty shops have embraced the tech-enabled sharing apps, to provide their on-demand services faster to their clients. Zeel, for instance is a beauty and wellness app that can deliver a massage therapist to your doorstep within few minutes.

Also, you can make use of the “Ritualist” app to find the perfect facialist instantly. Manicube is an app that can be used to search for professional manicurists in and around your region. You can even get spray tanning services within the comfort of your smartphone, with just a click.

Mineral treatments are becoming the norm

Vitamins still remain some of the most important health sustainers of health. However, there is a growing trend in the use of rare earth minerals such as Magnesium, in the treatment of modern-day disorders such as stress, Insomnia and other diseases that are depleting the mineral levels in the body.

Scientific research has indicated that more than 75% of humans have depleted levels of magnesium in their bodies. This is a mineral that is essential for muscle and bone strengthening. Minerals such as magnesium also strengthen immunity and helps in regulating blood pressure. The trans-dermal absorption of essential minerals occurring when you enter a bath soaked with magnesium flakes or Epsom salts can increase your body’s mineral levels significantly.

Drinkable beauty products

Some of the biggest health and wellness trends in the world today are the drinkable products. You don’t have to slather your makeup and other products on your body all the time, when you can actually sip some beauty products and you will achieve the same radiant glow. Beauty-boosting remedies now contain drinkable beverages loaded with sufficient nutrients that can revitalize your body from within.

Many skin care product manufacturers do offer new ranges of products that can fight infections such as acne, and even slow down signs of ageing. Trending drinkable products include those loaded with probiotics, minerals such as zincs, adaptogens, and turmeric. Many of these products come in form of powders that you can simply stir in water and drink instantly. This trend will continue to grow as consumers now establish the link between wellness, skin improvement and nutrition.

Adaptogens herbs become more popular

Herbs have been part of human existence for centuries and will always continue to be the included in the modern health and wellness trends. However, there has been an increasing awareness of the use of adaptogens, especially in the fight against stubborn stressful conditions. There are certain plants or herbs with huge powers to help the body adapt to stressful conditions. No food can be as effective as adaptogens in help the body fight off stress, anxiety, depression and other related problems.

Under-water plants such as seaweed take over from other veggies

More and more people seem to be embracing some uncommon plants. The under-water seaweed is one of such. Seaweed seems to be referred to as the new Kale because of its nutrient-packed profile, ranging from skin care to immunity boosting. Seaweed is one of the few plants regarded as the “super foods”. The plant has been found to be rich in mineral elements which is needed by humans.

Some super chefs are already using seaweed in powder form to replace table salt when preparing their cuisines. Seaweed is particularly ideal because everyone believes that they have access to all nutrients under the sea, and they contain some bioactive substances that makes them functional at the cellular level . Seaweeds are quickly becoming the main components of salads and facial masks.

Nitrogen-coffee is gaining momentum

Before now, only few restaurants and cafés provide the secret drinks containing Nitrogen. However, there has been a surge in the number of cafes providing such drink. The main benefit of Nitrogen-infused drinks is that it opens up the veins and blood paths. This creates a much better and faster flow of blood through the body’s vital organs.

Also read: 5 Amazing Health Benefits Of Coffee

Aside from nitrogen drinks, Matcha is a Japanese super drink that comes in a powder form and added into steamy water, is also gaining more grounds. Matcha is an anti-oxidant rich green tea that can be mixed with water and milk. It is more powerful than any other green tea you can think about. We all know that antioxidants can help fight germs, boost immunity and neutralize oxidative stress that destroys healthy skin cells.

Meditation becomes part of social life

Meditation has become one of the modern health and wellness trends of today. Gone are the days when meditation are only conducted in quiet and serene environments. Today Meditation is getting more fun as groups of people, including co-workers. Social media network members and communities now share images of group meditation sessions. This motivating others to join in the trend. Meditation has a spiritual way of rejuvenating the body and helps you retain concentration and focus.

The post Health and Wellness Trends of 2016 appeared first on HB News Network.

tools for swimming

Most would agree that swimming is a great way to get exercise. It works out several parts of the body at one time, yet is relatively low in impact. Although rigorous swimmers aren’t necessarily immune from injuries, generally swimming is kinder to the joints and muscles than a lot of other sports.

You can also use tools for swimming. A large percentage of those who use the lap lanes at the local pool typically enjoy a leisurely swim. They have a tendency to go back and forth, but seldom make a significant splash on the scale of exertion. Even though this type of swimming does stretch out the muscles, it may be time to kick things up a notch. Getting serious about swimming will help you burn more calories, tighten your physique, and improve your cardiovascular health.

Tools For Swimming: Top 4 Gadgets

What’s the easy way to do this? Push it. Just like with other forms of cardio exercise, you want to swim so that you can achieve that state where your heart-rate is elevated, you’re breathing harder, and you’re sweating. And yes, you can sweat in pool. You may not notice since you are surrounded by water that contains significant amounts of chlorine (and perhaps other fluids as well).

There are a vast amount of swim workouts available online. There are workouts for the novice, intermediate and advanced swimmer. Following these workouts continually will get you in fantastic shape. Additionally, continuing to vigorously swim in the pool will help you to be a better swimmer overall.

Also read: Why Swimming Is Important

Using tools for swimming is also a useful way to power up your time in the pool. They allow for some variation when it comes to exercising in the pool. If your fin straight, freestyle swimming to be mundane, adding in a swimming tool can make lap-time a little more interesting. And, these tools also allow you to focus on a particular aspect of swimming or muscle group. Some swimmers like to strengthen their upper or lower halves of their bodies. Read on to learn more about the different tools for swimming that are out there and how they can bring about a better swim workout.

Pull Buoy

A pull buoy is made from plastic foam that helps to create buoyancy in the water. Pull buoys come in a single piece or double-cylindered unit that is adjustable. Pull buoys are worn between the thighs while swimming.

By positioning a pull buoy correctly between your legs this will make your legs immobile; in other words they shouldn’t be able to kick. This will allow you to focus solely on building up your arm muscles as you pull the rest of your body through the water.

If you have never used a pull buoy before you may want to have a beginning goal of swimming with it in for a few laps straight. As you become more experienced add additional lengths, or increase the speed of your stroke. If you want to increase the intensity of your workout, use paddles in conjunction with a pull buoy.

If you suffer from back or hip pain, utilizing a pull buoy is an excellent way to attain a swimming workout without doing further injury. Because of its buoyant nature this swimming tool will help to elevate and support the middle portion of your body. Therefore you can focus on getting your arms and body a solid cardiovascular workout without straining these areas of the body.

Hand Paddles

Hand Paddles are a flat mitten-shaped, plastic paddle that is worn on the hands. Rubber loops within the paddle attach around the fingers to adhere the paddle to each hand.

Swimming with hand paddles will really give your arms and shoulders a challenging workout. Swimmers use paddles because it forces them to really concentrate on their swimming stroke. The extra force of resistance the paddles have on the water make the swimmer work harder as well.

While swimmers use paddles for a variety of swimming strokes, most use them when swimming freestyle. When working out with paddles in the water, concentrate on form rather than speed initially. Using paddles is a great way to get your arms out of the water and adding power to your stroke.

When swimming for the first time with hand paddles, it’s best to play it conservative. Even swimming a few laps with them on may have your shoulder muscles talking to you the next day. If you try swimming numerous laps with them on, your shoulders muscles may very well be dropping F bombs at you later on.

Fins

Fins are essentially rubber flippers that are worn on the feet. There are different lengths and sizes of fins depending on the swimmer’s goal. Fins are probably one of the world’s favorite tools for swimming.

While paddles are ideal for increasing strength, fins are a good swimming tool for when you are working on increasing your speed. As you find yourself kicking faster this will force you to turn your hands over faster in the water. However, fins are also beneficial for those who want to work on their ankle flexibility and better their swim kick.

Most find that using these are a cinch; just make sure that you keep your legs under the surface of the water as you kick. You may want to start off slower so that your arms can keep up with your kicking speed. If you just want to focus on kicking alone, you may want to grab a kickboard to hold on to.

Wearing fins can be a lot of fun. Because of the automatic speed it brings the wearer, many swimmers hate to take them off. “Slow as molasses” can describe the feeling one gets after taking them off and trying to swim with regular legs. Fins can be helpful, but remember not to use them the entire workout.

Kickboard

A kickboard is board that is made out of a buoyant foam that is continually held in front of the body while kicking. These are one of the tools for swimming that can be used with all ages from kids to adults.

Using the kickboard allows the swimmer to focus just on improving their kick. The hands are immobile as they grasp the kickboard; swimmers rely solely on kicking to move through the water.

If you have not used a kickboard before you may want to plan on using the kickboard for a certain amount of lengths or a designated amount of time. As you build up strength you can increase the time or lengths. You can also increase the rate of kicking as well if you want to build up speed.

Incorporating this swimming tool into a workout is a great way to strengthen the legs. A lot of swimmers believe that they have more power in their arms than their legs when it comes to moving through the water. This tool results in stronger legs as well as faster speed if used continually in pool workouts.

The post Tools For Swimming: The Top 4 Gadgets appeared first on HB News Network.

how to make your makeup last in heat

It can be a real struggle to keep your makeup on in the heat and humidity. There are ways to make sure that it lasts all day in even the hottest of temperatures. Use these 3 tips to make your makeup last in heat, no matter what the weatherman has to say about it.

How to Make Your Makeup Last in Heat

Use a Light Hand

The biggest reason that makeup comes off in the heat is that you are simply using too much of it. The oil from your skin starts fighting your makeup for space. To correct this, try a lighter application. This will limit you to more “natural” looks, but it will ensure that you do not lose your face around lunchtime.

Also read: How To Blend Eye Shadow

Also read: Most Effective Skin Care Ingredients

The post How to Make Your Makeup Last in Heat appeared first on HB News Network.

running after injury

Having to stay off your feet because of a running injury can be extremely frustrating. Trying to get back into the running game and return to running is often difficult as well. Many of us have expectations for ourselves and our athletic state that are unrealistic. Others return from an injury and push themselves too much, too soon. Doing this often results in the return of the injury. Below are some tips on how to get back on your feet and safely return to running after injury.

Running After Injury

Cross-train

Many enjoy the sport of running because of the cardiovascular health benefits it brings. Getting that heart pumping, the rhythmic breathing, and steady-paced jog are a few aspects that runners enjoy. Getting into a comfortable groove in running after an injury takes time. But even those initial jogs do fall short a few steps of where you want to be, you can still get in a great cardio workout. You just have to get it elsewhere. Integrating workouts in swimming, biking, or using the elliptical machine are great ways to get in cardio training when you can’t run the distance. Cross-training will help keep your lungs in shape and give you better endurance for running after an injury.

Also read: How To Reduce Knee Pain When Running

Interval training

Venturing out on that first run following an injury is often an awkward experience. Even though you can mentally envision yourself running, your body might feel out-of-sync. You might even feel like you have two left feet. And trying to get your body readjusted to the rhythm of running can be quite a challenge in itself. An easy way to start out is by doing interval training.

If you have been off your feet quite a while, this might mean doing longer periods of walking at the start. Within a five-minute period, you might want to walk four minutes and then run for only one. Repeating this pattern over and over is a way to back in shape without overdoing it. After being able to accomplish this interval without causing injury, then slowly increase the running time and decrease the walking time. For some this can take a few weeks, for others a few months. The important thing is to not re-injure yourself!

Stretch

Too often, runners don’t take the time to stretch. While it’s always beneficial to stretch, this is especially important to do when trying to return to running after an injury. Stretching should be done before and after running. Don’t rush through stretching; take your time and focus on it. If you are unsure of what exercises are best, it may be worthwhile to seek out the assistance of a professional in sports medicine.

Also read: Why Swimming Is Important

Be Patient

Most running injuries don’t happen overnight, so you shouldn’t expect to be able return to evenly-paced running right away either. It can be helpful to keep a journal or log of your jogs as you return to running. This way you can make adjustments depending on the severity of your injury, but hopefully see growth. It may take some time and baby steps to get where you need to be. But the important thing is to be patient so you can remain injury-free!

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whats the deal with rompers

Perhaps no garment has ever been as hated as the romper. Conversely, no other garment matches its popularity. They are considered practical for being just one piece, but they are not convenient in practice. Women with long torsos are unable to wear them comfortably. The whole thing needs to come off to go to the bathroom. They are, for the most part, extremely unflattering. So why are so many women wearing them?

What’s The Deal With Rompers?

Also read: 2016 Fashion Trends

History

Also read: Fashion Tips For Larger Sizes

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whiter teeth

Dazzling, bright smiles seem to be everywhere. Brilliantly white teeth smile at us from the models in magazines, the news anchors on TV, and from actors on the big screen. Many people these days want to brighten their smiles and are willing to spend hundreds, even thousands, of dollars to dentists to laser whiten their teeth. However it is possible to enhance your smile and get whiter teeth without spending a ton of cash. Following these five easy tips can help.

5 Simple Tips For Whiter Teeth

Swish with water

We’ve all heard how it’s beneficial to brush our teeth after every drink and meal, yet this isn’t always feasible. While not everyone carries a toothbrush in their pocket, many have gotten in the habit of carrying water with them. So if you can’t brush, at least remember to swish some water around after you consume something. If you want whiter teeth this is especially important to do after drinking beverages that have a tendency to stain teeth like coffee, teas, and soda pop.

Also read: 3 Major Benefits Of Water

Put a Straw In Your Drink

We love our beverages and many of us drink them frequently throughout the day. Sipping these drinks through a straw is beneficial for two reasons. One, by using a straw you can get whiter teeth since the liquid, and hence staining properties, will bypass those front teeth. Two, any sugars or decaying qualities your beverage may contain will steer clear of your teeth as well when using a straw. By not being able to settle on your teeth you are also less likely to be at risk of tooth decay and cavities.

Chew Some Gum

Just like rinsing your teeth after eating or drinking is a good idea chewing gum can be effective as well. It is best to chew directly after eating or drinking. Also, it’s wise to pop in a stick of gum that is sugar-free. Orbit and Trident make whitening gums although there are a variety of brands the market. Chewing gum may not create whiter teeth instantly, but it can help reduce some staining on the enamel.

Use a Whitening Toothpaste

Most dentists agree that people should brush at least twice a day. Using a whitening toothpaste is an affordable way to get whiter teeth, especially since the whitening versions costs about the same as regular toothpaste. To maximize the effect, it is recommended to continually buy and use whitening toothpaste when brushing.

Whitening Strips

Buying and using a package of whitening strips once or twice a year is a great way to brighten up that smile. There are many brands on the market that have been proven to be effective for whiter teeth. Practically every grocery store has them. They are also much cheaper than going to the dentist for whitening procedures. Many are hesitant to use them since they feel it will be time-consuming. However, whitening with strips is an easy process. For example, popping them in right before a shower is an easy way to incorporate teeth-whitening easily into your routine.

Utilizing many of these tips on a frequent basis will not only allow you to achieve whiter teeth over time, but a healthier mouth. Having better oral hygiene is something that both you and your dentist can smile about at your next dental visit.

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