Exercise – A Must For Your Back Health

Most people say that exercise should be avoided when you are experiencing a back pain. But, this is a misconception. Yes, it is true that you would be reluctant to do exercises as you may have fear that the exercises would aggravate your back pain. But, the truth is that you should not totally depend upon medical treatments for healing your long term back pain. You should remember that the significance of exercise should not be underestimated for your back health.
Exercise – A Must For Your Back Health

Why Physical Exercise For Your Back?

Many people are still not aware that physical exercises and their movements would act as natural stimuli during the process of healing your back pain. Gradual exercises and movements would often provide a long term relief for healing your back pain. Also, the physical exercises would help preventing the future pain as well. It is due to these reasons, physical exercise is considered as a must for healing the back pain as well as maintaining the back health.

How Exercise Works On Your Back?

As mentioned above, physical exercise would act in treating as well as preventing the back pain. Here is how it works? Firstly, physical exercise would nourish as well as repair your spinal structures. This action of exercise would help alleviating your back pain. Secondly, physical exercise and their movements would keep your back healthy and flexible thereby reducing the likeliness of injuries and back pain in the future.Continue reading

Training Tips For Mountain Bikers

Getting better does not happen overnight and you need to make time for training so that you will become a seasoned rider through time. What you must know is that time is not the only thing that you need so you can reach the pinnacle of your skills and nail a marathon. There are secret tips that you will not get anywhere else but here. This will be the most informative post you will ever read about training tips for mountain bikers. Owning one of the top mountain bikes under $1000 should not stop you because you don’t need a very expensive one to determine your expertise in riding a mountain bike and winning the race. Take note of everything that will be said below to ensure that you are grasping everything.

Work on your endurance

Whether you are an endurance rider or a sprinter, you should have the determination to stick it out because sometimes your mind can become numb from riding. Another thing that you need to train is your ability to stay on a bike for a long period of time. The technique is to give your ride a mixture of intensity, fun, and a fresh feeling. You can join clubs to keep the ride more interesting and not miss out on anything and owning one of the best full suspension mountain bike should motivate you because they already have good features even if what others have is more expensive.

Long training day

You can start slow by taking a 2-hour ride, but you can build this up by riding for 30 minutes weekly and do this consistently for 2 to 3 weeks. After the 3rd week, reduce your activity to give yourself a period for recovery and be prepared for the next chunk of training days. Do the same until you are able to ride for 6 to 7 hours every week. These training days can also be composed of intense or fast riding that are more than an aerobic level. As long as you don’t give up and listen to your body, you will eventually become a very good rider.

Know the proper pacing

If you do an easier pace and able to maintain that speed even after a few miles, it might be a little challenging to maintain at first, but it is possible. Starting hard right away, it can cause you to slow down because the huge amount of energy you exerted will take its toll on you. Keeping a steady pace as you build up your speed after a few trainings is the best way to go. Keep doing this until you are able to maintain a considerable speed that can win you races without wearing you out right away.Continue reading

Plantar Fasciitis Pain Can be Reduced with these 5 Tools

Plantar Fasciitis is the most common cause of heel pain especially in runners because it happens when you strain your Plantar Fascia which is a tendon that connects the heel to the toes.

This condition is treatable and it is normal for people to experience especially athletes. It is obvious that you will need a special kind of support and minimize your training for a bit, but there are other ways you can do to help yourself fully recover from this condition.

5 tools to reduce Plantar Fasciitis pain

Icy Feet

This is better compared to a bag of frozen ice because it equally distributes coldness to all parts of the feet especially your heel. This has a raised arch with a deep heel so that it will be in full contact with your feet.

BRD Sport Plantar Fasciitis Brace

This has a strap that wraps around the middle of your foot all the way up above your ankle. The purpose of this is to give proper support through the arch. This product has silicon inserts placed inside the sleeves which gives a snug and soft hold that will help in relieving symptoms that are connected with Plantar Fasciitis.

Moji 360 Foot Massager

This product provides different sized balls to give your feet a lot of kneading to massage it and ease some tension off your foot. The smaller balls are for the Plantar Fascia by gently massaging it. The larger balls are intended for the arch of your foot and this can be used to give your foot a deeper massage whenever you need it. By using this every time your foot needs relaxation, the better you will be at recovering from Plantar Fasciitis.

Strassburg sock

By connecting the toes to the shin, this sock gives a very gently stretch to your Plantar Fascia while you are sleeping. When you wake up in the morning, you feel less pain on your feet and especially as you make your first steps after getting out of bed. It’s not good to start your morning with already painful heels because you still need to do other tasks during the day.Continue reading

Elliptical User Guide

Elliptical User Guide

The elliptical is very popular in gyms and it is widely used by anyone who wants to give their upper and lower body a really good workout. The elliptical works your hamstrings, glutes, quadriceps, biceps, and shoulders when you use the handlebars. This exercise equipment is used by athletes as a form of their cross training and anyone who wants to lose weight or maximize the full potential of their body. Using the elliptical is easy, but like any other beginner, you will need to be guided accordingly.

How to use the elliptical

Step on machine facing the console. Start pushing the pedals to activate the monitor and you will start seeing the instructions on the monitor. You can choose a pre-designed program or set your own. Check where the buttons for the incline are located and other buttons for starting, pausing, and stopping.

You can start pushing the pedals forward to make them go backwards. You will find that it is much easier to balance when you are going forward and the pedal for the back can be near your knees.

If your machine has a moving handle bar, hold them as you pedal to give you upper body a good workout as well. This will even out the workout for your whole body because when you hold the handlebars, it will take out a little emphasis on your butt and legs. If the handlebar is fixed, maintain a straight position and avoid leaning in even if you get tired. You can always use the pause button.

As you get used to the machine, you can increase or decrease your resistance. Feel free to move forward or backward as you pedal to get most out of your workout.Continue reading

Does The Flex Belt Really Work?

The Flex Belt promotes muscle confusion by using the different programs because when the body gets used to doing the same exercises again and again, it will adapt to it and you might not see the maximum benefits and the results. If you want to have abs without having to perform all of the high intensity workouts needed to develop abs, you can consider getting a Flex Belt.

Does the Flex Belt Really Work: a small study

People have always been a little skeptical about products like this because you cannot blame them for wondering. They will always wonder if it works and the answer is yes. The Flex Belt is made using the medical-grade technology that has been approved by the FDA so it means that it is fit for its purpose. It’s only wise that people must not a product that has no clinical proof or did not go under proper research.


Can everyone use it?

Yes because the Flex Belt has a very wide range of settings and programs that can be used by anyone. Even if your fitness is not that high or if you are suffering from an injury, you can use this product. For those who can handle more, the level of the Flex Belt is up to 150 which is why even the professional athletes use this product. It is also used by non-athletes who want to relieve their back pain and soreness. Of course, you cannot use this if you are pregnant. That’s the only limitation this product has.


What’s in the box?

It includes the Flex Belt, LCD remote and battery, AC adaptor, Gel pads, User manual, travel bag, and belt extension.


How does it feel when you use it?

This product creates electrical sensations to make your abs contract which can be uncomfortable if you focus on it. It will not bother you as much if you do other things while you are wearing it to get your mind off it. You can also set the intensity lower if you feel uncomfortable.

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Soccer For Beginners

Soccer is the world’s most popular sport. It is played by 250 million players in 150 countries. It’s official name is association football, but is also known as football or soccer. It is usually played by two teams composing of eleven, five or three players for each team. However, official games should have eleven players per team.

In this sport, you can use any part of your body, except the hands, to touch the ball. The goal is to kick a ball through a net. Over the years, it has been more popular to different countries and cities. It is said that the first form of football is cuju or kick ball. It has been even before the Han Dynasty. To the people who want to learn soccer, here are the basics.


  1. Field or Pitch

The pitch is usually a flat surface with the length of 110-120 yards (100-110 meters) and width of 70-80 yards (64-75 meters) for adult matches. However, fields for non-international matches can have 50-100 yards (45-90 meters) for the width and 100-130 yards (90-120 meters) for the length, as long as it won’t be square.

There are two different boundary lines. The shorter one are goal lines, while the longer ones are touchlines. At the middle of each goal line, a rectangular post is positioned. Usually, there are nets behind each rectangular goal, however, it is not required by the soccer laws.

The penalty area is the one in front of the goal. The usual functions of this are to mark where the goalkeeper may handle the ball and where a member of the defending team can be punishable by a penalty kick, because of a penalty foul. The other lines usually determining the starting position of the players and the ball.


  1. Ball

The ball is a spherical ball. It usually weighs 410-450 grams or 14-16 oz. It have a pressure of 0.6 and 1.1 bars (8.5 and 15.6 psi) at sea level. The ball is usually synthetic and has the circumference of 27 and 28 inches or 68 and 70 centimeters.


  1. Positions

  • Goalkeeper – it is one of the most important and most defensive position in football. They are only player who can touch the ball while in the pitch. They sometimes give out commands because they have better view of the pitch since they usually stay inside their own penalty area. They also wear gloves and a different color of uniform during the match.
  • Midfielder – their main goal is to take the ball from the other team and try to maintain possession of the ball. They can sometimes take the ball from the other team, so they can pass it to the strikers. They can either be par of the defense or the offense. They are found in front of the defenders but behind the attacking forwards.
  • Defenders – they are the one who usually stay at their side of the pitch, so they can add defense in preventing the other team from scoring a goal. They are usually found in front of the goalkeeper but behind the midfielder.
  • Forward – they are sometimes called the strikers. By their name, you can figure out what is their main goal. Their job is to create scoring chances for the team or to score a goal. Main strikers, support strikers and wingers (both left wingers and right wingers) are part of the forward. They are the players nearest to the opposing team.

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Why Try Arnis?

When I ask you to list all the sports you know, I am sure that you can list a lot, but I don’t think that arnis will be one of the sports you will list. It is possible that you will even ask me what that is. For those who don’t know, arnis is a Filipino hand-to-hand combat sports. To give you a broader look, try watching the behind-the-scenes video of a movie with sword fighting. Try the one when the actors are only training how to do their fight scenes. See those sticks they’re holding? Those are arnis sticks and what they are practicing is arnis.

As a Filipino, I have encountered arnis and arnis sticks a lot, but I never learned how to properly use it until I was in 2nd year college. It is one of the few Filipino sports, yet it was not practiced often. Only a few schools have arnis as part of their physical education. It is sad to think that more schools have basketball, volleyball, badminton and even football as part of their physical education. There are times when more people from another country practice it, than people from the Philippines.

It is sad to think that there are Filipinos who lived and died, but never tried or even heard of arnis. It is supposed to be one pride of the Filipinos, but it seems that we are not even proud of it.

Why Should Try Arnis?

Below are some reasons why we should try arnis.

  1. Arnis can also be used in self-defense. It’s main objective is to teach people self-defense. This does not mean that you need to carry arnis sticks around to protect yourself. Learning arnis doesn’t only teach you to use arnis sticks, but also to use your hands, knives or anything when the need arises. It teaches you how to strike and block with sticks, and using that idea, you can learn how to strike and block using anything.
  2. It teaches you how to use swords. Yes, you read that right. While other countries have fencing, Filipinos have arnis. The use of arnis sticks originated when they are training Filipinos in using swords.

If you still haven’t notice, I used the plural form of sword, because you can use two arnis sticks at a time. There will also be a time when you will be taught how to perform some strikes and blocks with two sticks.

  1. You will use both sides of your body. Actually, you will use every single part of your body. By practicing arnis, you will be able to learn how to control both sides of your body simultaneously. That means exercising both sides of your brain. Exercising both sides of your brain makes you smarter and more alert after some time.

It also teaches you how to multi-task. You need to control your hands, feet, head and body all at the same time. You will also need to think of your strategy, strikes, blocks and the possible next move of your opponent.Continue reading