Fitness Friday (Sunday Edition)

Hydration:

This might sound weird but due to the cold weather people seem to put less stress on drinking water than they do in the summer months.  This is a big mistake, being cooler doesn’t mean you need to hydrate any less then you would normally.

Commonly it is said, that as soon as you are thirsty, you are dehydrated and to operate at your peak levels, you need to be hydrated.

Here are some shocking numbers from Human Kinetics “Exercise performance is impaired when an individual is dehydrated by as little as 2% of body weight. Losses in excess of 5% of body weight can decrease the capacity for work by about 30%”

The article also stated though High Intensity athletes such as sprinters should be just as concerned about hydration as endurance athletes such as marathon runners, as their performances can be just as affected.

Drinking water is a good start but we can all remember famous tennis players eating a banana when they are on their short breaks and it is the potassium that they are after.  This article from Web MD talks just about the importance of more than just water.

Staying hydrated helps the blood flow and thus keeps your muscles looser and in better shape.  So hydration, just as stretching can make your workout safer and more effective.

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Sources:

Web MD
Human Kinetics
True Lemon

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Friday Fitness 2014

Happy New Year from the whole OPD team.

Sleep…The most underrated part of a fitness regime and one of the harder parts to regulate as well.  Sometimes your subconscious is nice enough to take the decision, without considering your vote, to deprive you of the right amount; to keep you awake and motivated enough to workout.

We have all been there, the coffee is just not strong enough to compensate for your brain not shutting down the night before, the book was too good to put down, or you were just on one of those rolls that everything you were saying was so funny that it would have been a crime to leave the party early.  The next day the workout, kick about, shoot around etc just does not seem top priority and might even be a step to far.  When that happens, there are a couple of things to do:

  • Stretch to get the blood flowing; it can motivate you enough or just get you ready for the next day,
  • Take a few minutes to remember how good you felt after the last exercise that you did and let that motivate you,
  • Push through it and play any way – make sure you take it a little easy and don’t go 100%, sometimes your body knows better and a light workout is all you should do, or
  • HIIT, High Impact Interval Training, this is something that needs to be carefully approached but can be just the right thing for “One of those days”

Stress, bad diet, and lack of physical activity are all things that can disturb sleeping patterns and it doesn’t take a lot of exercise per day to help you sleep better.

2014 update:  During the year we will try to bring you some guest posts to offer a bigger mix of topics to help you stay fit and healthy.

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New Year’s Resolutions

As the stork is taking off to deliver baby New Year, the time is coming to figure out what you are going to promise yourself to achieve before the end of the year.

According to a quick Google search there is quite a trend towards health related resolutions. The next highest is stress reduction, followed by try new things and we here at One Player Down are really proud to say that all of these issues are core advantages of using the platform.

Have a look at this article from health.com for more inspiration for New Year’s Resolutions.

Just ask us for an invite to One Player Down and we’ll send it to you as quick as we can.

Sign up for an account at www.oneplayerdown.com and Get in the Game.