360BodyFitness

How To Train for A Duathlon

Fitness

360BodyFitness

-

December 2, 2023

Duathlon is a test that requires a lot of endurance and great training. The training to participate in this type of tests must be very rigorous. These tests consist of covering long distances of up to 81 kilometers. They are on the bicycle or on their own feet. Therefore, performing a good training will define your results in the competition.

Duathlon is a test that asks the body for all the energies it possesses. Hence the effort and perseverance in training.

But don’t worry that if you do a good physical and mental workout, the duathlon will only be a battle of competitive pleasure.

Training for duathlon is not simple. It should not be taken lightly, but with strength and security in order to obtain valuable results.

Being in good physical shape will allow you in the competition to get a better result. Therefore, training is very necessary.

Training hard is the key

Duathlon requires well-configured training. Exploiting the capabilities of your body is what it demands. Therefore, you must be prepared to train hard.

Training 1

This training can be divided into strength and speed. In these two phases you will have a complete training. The strength will basically be a weight work in the gym and the speed will take more constancy.

People who start training for this event will need a lot of exercise time and a greater sacrifice until their body adapts. The practice for them will be for three months of intense gym and at least 8 weeks for speed.

In the first phase of training the Cardio exercise is very important and will help you in the same way with speed. This can be exercised with pedaling on the bicycle and with runs of long durations every day. In the first weeks you can make a bicycle tour up to 70 kilometers, in approximately 40 minutes. Next week you should increase the mileage and reach at least 70 minutes.

After you perform these cardiovascular exercises and have controlled the rhythms of your heart rate and time, you should begin to strengthen muscles. The moment of the gym is the protagonist. We cannot leave behind the bicycle and walks, but we must alternate them with strong exercises.

In the gym one of the main areas to work are the abdominals, without forgetting the rest of the muscles. With all this you should not leave aside the control of time on walks and cycling. The weeks before the duathlon should be especially dedicated to measuring your time.

Training 2

This second training is for people who already have more experience in the sport and consists of four weeks. It is designed to control the heart rate and have greater control of the times to be performed.

The first week is basically cycling and walking. Where you should run daily for 45 minutes and count your rhythms depending on whether you shake or not. The practice of the bicycle will be in the same way, from 45 minutes will be the first step. It will start soft and then the speed will increase and in turn the mileage to be made.

In the second week the times vary considerably. You should already have a more resilient and prepared body. The first days the races will be smoother between 30 and 45 minutes. Then he will increase his pace and alternate it with fast and smooth runs, always controlling his breathing. In this week you should travel more in less time.

In the third week you should be almost ready to hit the track. The bicycle will be your best ally and the warm-up in it will give you even more strength. The tours here are of equal amount of time so in this case the bike will have more weight, you should put stronger your rollers.

The last week of training your pace on the bike and on walks should be completely different at the beginning. This week will give you the finishing touch to measure your true dexterity. In this week you should start with rest. It is important for your body to relax. This week your training will be less strong so that you are not exhausted for competition.

Recommendations

You should keep in mind some recommendations for this important event that demands your discipline.

In training, a good warm-up is essential so that no part of your body is injured.
After each workout you should consider stretching your muscles to avoid injuries and muscle aches.
The training you carry out must be in accordance with the test you are going to perform, so that unforeseen events do not arise.
Rest as necessary, do not fatigue your body or your muscles.
The clothes with which you will compete that are not premiere. Avoid the hassle, and make sure it’s right for the big day.
Eat a healthy, well-protein-packed diet
Free your mind with relaxation exercises
Consume plenty of water to brighten your body.
Enjoy the competition and don’t feel the pressure of victory, make a race where you outdo yourself.

How To Train Abs – Tables, Tips and Tricks

Sports Tips

360BodyFitness

-

December 2, 2023

0

How To Train Abs – Tables, Tips and Tricks

One of the areas with which we obsess the most in terms of its appearance and health is the abdominal. And it is that enjoying iron abs in that area is one of the biggest attractions with which we can count men and women, in addition to being a sign of health for anyone.

How can you get the abs you want? Here we tell you.

The first thing is to establish an exercise routine and a diet.
When making your exercise schedule, be careful to leave at least 48 hours between high-impact exercises in a certain area of the body. So, you can only train your abs about twice a week, so that you avoid damage.
Consider that your muscles need time to recover and repair themselves after a high-impact workout.
Also consider that you should have the child one day of rest a week of high-impact exercise.

What do you need to train abs – Tables, Tips and Tricks?

How to train abs?

You need to warm up for about 5 minutes before you start exercising. You can do it by a light jog, pedaling on a stationary bicycle, with the rope jump …
Consider the three components of a good weekly training program.
a) Strength training: It should be considered three times a week.
b) Additional cardiovascular exercise: It can be considered for those days when there is no strength training. Some alternatives to do so: cycling, running, swimming, walking and cardio machines.
c) Abs exercises: Twice a week. It is advisable to do this before your strength training or interval training.

How should you manage your weekly workout?

To optimize your abdominals, you have to enhance muscle building through exercise. To that end, you have to know how to manage the effort. You have to perform a set of exercises and then you will immediately move on to the next exercise, with only 30 seconds of rest.
Ideally, exercises should alternate between body parts, even if you want to strengthen only one part of the body, such as the abdominals.

On the other hand, by varying the parts of your body you reduce the amount of rest you need in different muscle groups.

And, on the other hand, you will keep your heart rate elevated throughout the workout, which will burn more fat. And there is no other part of the body that stores more fat than the belly.

If you liked this post, you are also interested in the following to learn How to run and get tired little or how to do back stretches

Abdominal Training Instructions – Tables, Tips and Tricks

This is the routine that we recommend to strengthen your abs. It is a high-impact training for the so-called Ab zone.

In this case you must perform a game of each exercise, and then complete the rest of the circuit twice.

First routine

Start with traditional crunches in a series of 12 to 15.
Without rest, he follows with a series of knee elevations from 12 to 15.
Without rest, perform the oblique V-Up movement of 10 on each side.
Without rest, make a series of rear extensions of 12-15.
Then do a series of 10-12 crouches.
Take a 30-second break.
A 10-year bench press series follows.
Take a 30-second break.
There are two pulldown series of 10.
Take a 30-second break.
Make a 10 military press series.
Take a 30-second break.
Make a vertical row series of 10.
Take a 30-second break.
Make a series of triceps of 10-12.
Take a 30-second break
Perform a series of leg extension of 10-12.
Take a 30-second break
Perform a series of 10 bicep curls.
Take a 30-second break.
Perform a series of leg curls of 10-12.
Take a 30-second break.

Second routine

Remember that this high-impact exercise for the abs should be spaced 48 hours apart from the next high-impact routine.
Remember to complete one set of each exercise at least once, then complete the rest of the circuit twice.

Start with a traditional abs’ series in a series of 12-15.
Follow with a series of Saxon Side Bend of 6-10 per side.
Make side bridges, 1 or 2 on each side.
It performs a series of rear extensions of 12-15.
Perform a series of crouches of 10-12.
Take a 30-second break.
Make a bench press.
Take a 30-second break.
Perform a series of pulldowns of 10.
Take a 30-second break.
Make a 10 military press series.
Take a 30-second break.
Make a series of vertical row of 10.
Take a 30-second break.
Make a series of triceps of 10-12.
Take a 30-second break.
Perform a series of leg extension of 10-12.
Take a 30-second break.
Perform a series of 10 bicep curls.
Take a 30-second break.
Do a series of leg curls of 10-12.
Take a 30-second break.

Abs Training Tips – Tables, Tips and Tricks

How is each of the exercises in the program performed?
Traditional
abdominal Lie on your back with your knees bent and your hands behind your ears. Slowly lift your legs extended upwards, with your shoulder blades firmly attached to the ground.
Knee
Lift Lie on your back with your head and neck relaxed and your hands on the floor near your butt. Your feet should be flat on the ground. Use your lower abdominal muscles to lift your knees up toward your rib cage. Then slowly lower your feet back to the starting position, until your feet lightly touch the floor.
Oblique V-Up
Lie on your side with your body in a straight line. Bend your arms over your chest. Keep your legs together, and lift them off the floor while raising your upper elbow toward your hip. The range of motion you will have been small, but you will feel an intense contraction in your oblique muscles.
Start
by getting into the push position, but bend your elbows and rest your weight on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles. Pull your abs as follows: imagine you’re trying to move your belly button against your spine. Hold that effort for 20 seconds, breathing constantly.
Saxon Side Bend
Hold a pair of light weights over your head, in line with your shoulders, with your elbows slightly bent. Keep your back straight and lean slowly to your left side, as much as possible without twisting your upper body. Pause, and return to an upright position. Then lean to your right side as much as possible.
Side
bridge Lie on your non-dominant side (right if you are left-handed, and vice versa). Rest your weight on the forearm on that side and on the outer edge of the foot on that side. Your body should form a straight line from your head to your ankles. Bend over your abs as much as you can, and hold this position for 10 to 30 seconds. Keep your breath steady. Relax. Do repetitions of up to 30 seconds.

How To Train a Triathlon – Boards, Tips and Tricks

Sports Tips

360BodyFitness

-

December 2, 2023

0

How To Train a Triathlon – Boards, Tips and Tricks

Triathlon is one of the competitions that most strongly attract the attention of fans and athletes, both for its spectacularity and for the great demand it demands from those who practice it.

What is triathlon?

It is a combination of three disciplines in a single competition: swimming, cycling and running. Three disciplines that demand from each participant a series of skills and a great effort that take physical condition to a higher level.
Of course, whoever decides to enter this competition should know that it will not be easy, because it is a test that will demand the best of each athlete. The only training for the test already demands a level that very few are willing to give. It is a test for those who want to go, once and for all, higher, stronger, stronger… all at once.

You will have to learn how to run and jump to be well prepared in your triathlon.

What does each of the triathlon events consist of?

Each of the three triathlon events (swimming, cycling and running) has certain characteristics and demands.
There are two official categories of triathlon.
a) Sprint: swim 750 meters, cycle 20 km and run 5 km. b) Olympic: 1,500 meters of swimming, to which are added 40 km of bicycle and 10 km of running.

In the case of Olympic triathlon there is the alternative of relays: there can be 2 or 3 people who participate, who can distribute the specialties or sections of the distances.
Whatever your goal (whether you want to participate as a professional or amateur, leading alone or as a team triathlon) you will have already realized that it is a test that will demand the best of you, and will force you to reach unsuspected extremes of your physical condition.
So we are going to give you a series of tips to train for this test.

What do you need to train a Triathlon – Boards, Tips and Tricks?

Tips for training for triathlon:

Train with a wetsuit. Of course, it is an investment and a nuisance if it is hot, but in the long run you will see that this material that helps you cut water more easily, and makes it less hard for you to pass this liquid into the air, avoiding cramps and colds, is worth its weight in gold, because not only will it improve your health: It will also help boost your timestamps.
Nothing behind others. Doesn’t going after another swimmer take away a position of privilege, does it refer you to second place? Maybe, but it has an advantage: it reduces water resistance and makes you go faster. What makes you save time and improve your brand. And at the end of the day what matters is the total time of each competitor in the triathlon, and not who is ahead of the curve.
Learn to eat on the bike. The triathlon is a test of great wear, long duration and extreme demand, so it is not unreasonable to eat food during the test. The most comfortable time to do it: while riding the bike. Try eating high-energy foods while pedaling, especially to see how your stomach assimilates them.
Improve your running technique. The race is the decisive moment of a triathlon, as it occurs after moments of great wear and fatigue. That is why it is important that you work in the long and vigorous stride of your stride, so that you can get a greater distance with less effort, and in a better time.
Improve your transitions. The moments of the competition in which more time is lost and the rhythm of the effort can be damaged, are the changes between one discipline and the next. That is why it is better that you enhance your changes from one medium to another: from the pool to the bicycle, and from the bicycle to the track, with all that this implies: change of shoes, clothes, use of towels … In this sense, working on automatically making these movements is the best alternative. And learn, by the way, to do more than one activity at a time: change your shoes while you get off the bike.
Fight dizziness when getting out of the water. It is something very common between one moment and another of the triathlon, because it goes from one medium to another, and from a horizontal to a vertical posture, so dizziness and nausea seem inevitable. The best way to avoid it is to kick harder during the last moments of swimming, to bring more oxygen to the brain.
Attach the shoes to the pedals of the bike. Some recommend a very radical resource to move from the bicycle to the track: gluing the shoes to the pedals of the bicycle. That way you take off your shoes about to reach the track, and pedal stepping on them. Then you jump off the bike, and you run barefoot.
Prepare your legs for the race. To avoid losing momentum when moving from the bike to the track, it is recommended to sprint in the last stage of the race, so that your legs are oxygenated, and there is no loss of rhythm or possibility of cramps.

Instructions for training a Triathlon – Tables, Tips and Tricks

How to train for a triathlon?

The basic thing you should know about training for a triathlon is that you have to necessarily start from a solid physical base, because the demand that will be made of you will be very extreme. Triathlon is a discipline that combines the toughest of some of the most demanding events in athletics. That is why, to start in it you must start from the base of the exercises that allow you a good condition and physical resistances.

Forward stride. It is an ideal conditioning to pedal better on the bicycle. It consists of taking a step forward, and then recovering the starting position in a strong step back. It is necessary that between each step you stabilize with your arms in the center. In this way you will forcefully compress your pectorals and your abdomen in each phase of the movement. To increase its effectiveness, try to keep an angle of more than 90 degrees in each stride. Don’t let yourself fall suddenly between strides. With that resistance you will notice all your muscles working. Enter with the heel of the first foot, and then stabilize with the middle of your other foot. The movement of the exercise is completed with a step. The idea is to finish vertically, and then take the next stride with the opposite leg.
It will be a good start to perform 20 repetitions of each set, alternating 10 of each leg, to reach 30 strides.
Cross kick. It is an exercise that increases coordination, mobility and promotes cardiovascular functionality. The idea is not to kick hard, but to get a constant speed leg movement, and follow a good cadence. You should tread firmly with the support leg and flex it a little while you tense all your muscles. Then you must define with your hand the aura and place where you should go foot opposite the arm. When kicking, contract your abdomen tightly and extend your hand forward as far as you can. When kicking the idea is that you try to touch the hand with the tip of your foot. The idea is just that you try, you don’t need to get it. It is important that you do not bow when doing so. Do the same movement with the opposite hand and leg. Don’t increase the speed of the exercise, or you could injure yourself. Perform 20 repetitions.
Supine bridge. For this exercise you should lie on your back, resting your arms firmly on the floor. Then you should raise your hips while tensing your buttocks. You should do it until your abdomen and knees form, between them, a straight line. With the strength of your arms tense the abdomen. With this you will be able to work different muscle groups in a compartmentalized way. Perform 20 repetitions. It is important that you do not lean completely on the ground, because that way you would lose the necessary tension.

Tips for Training a Triathlon – Boards, Tips and Tricks

The best exercise for triathlon is the so-called self-loading, which you should perform as follows: rest your knees on the floor while holding your weight on your hands slightly open above the shoulder line. With them you will tighten your entire lumbar square.

Your abdomen should descend low until your hands stay at the same height as your shoulders. Avoid pauses, because that way you will lose the strength and tension necessary for the exercise to give you the result you want.

Perform repetitions of 20, and if you get it reaches up to 30. It is an essential routine for swimming.

We invite you to read other posts of interest such as: How to train on an empty stomach or how to train Half Marathon

How To Tone the Pectorals

Fitness

360BodyFitness

-

December 2, 2023

0

Most people would like to have a well-defined body. They may not express that concern and may not even do anything about it to improve their current situation. However, they can’t help but want to, especially at certain times, such as a beach party or other special occasion. The truth is, exercising goes beyond just looking good. Many doctors and scientists have determined that physical activity has great benefits for humans. Despite all this, fewer and fewer people care or deal with it. Some excuse themselves by blaming the pace of life. We live in such an accelerated system that you don’t have time for anything. Even, not even to sleep. Others have many occupations. They are parents, professionals, study secularly, take the lead in their own businesses, have other hobbies, etc. So, what they least think about is exercising their body. On the other hand, there is a group of people who have the desire to do it, do not have the circumstances, but manage to take the time and exercise in some way. These people usually have little or no information about how they should exercise. Therefore, they usually do it badly or poorly. If you feel that this is your case, do not leave the parrot! Your lucky day has arrived. In this opportunity, we will be sharing with you the correct way to do exercises for specific parts of your body. For example, the pectorals. How can you tone them? How can you look firm and strong pectorals?… To know the answers to these questions, do not forget to read this short article, which will mark a before and after in your life. It will be worth it.

Instructions for toning the pectorals

If you have the desire to show off well-toned pectorals, but do not have the time, resources or desire to go to the gym, you will always have the opportunity to exercise from the comfort of your home. As another advantage, we can mention that you will do it without using weights. Of course, the decision is in your hands. How can you get started? What exercises can you include in your workout routine to tone your pecs and look like Superman or Wonder Woman? The first thing you should do is the lizards. You should lie on the floor face down, taking care that the palms of your hands are aligned with your shoulders and that they are firm on the floor. On the other hand, in relation to your legs, they should be stretched and slightly apart so that you are in a more comfortable position. Next, you should move up until you have your arms fully extended and then lower to the starting position. When you do these push-ups, take care that your back stays straight so that you can get good results. You can do about three sets of push-ups of about 15 repetitions each. Another very useful exercise is the Pull Over. This consists of lying on your back on a flat bench. Hold a bottle filled with sand, rocks, or water in each of your hands. Stretch your arms up your body and then move them all the way back, above your head and back to your starting position. To be more effective, you can do about three sets of this exercise with 10 repetitions each. This will ensure that you will have well-toned pectorals in a very short time. There are also the raised push-ups. To do them, you must place yourself in the same position as the push-ups, with your legs a little apart and your feet resting on a bench or some other furniture that is capable of supporting your own weight. Keep your back upright and your palms resting on the floor aligned below your shoulders. Stretch your arms so that a straight line is formed that goes from your shoulders to your feet and then lowers. After this, you need to repeat the same operation. It is recommended that you do about 3 sets of about 8 or 16v repetitions each. The amount will vary depending on your strength and endurance. As you master the technique, you can add repetitions so you don’t get too exhausted. The recommendation is that you can do these exercises about three times a week. However, they cannot be consecutive days. That is, if you start on Monday, then Tuesday will be rest, you exercise again on Wednesday, you rest on Thursday and you do it again on Friday. So, you should continue the following week, starting from Monday. Remember that you cannot abuse your body and not because you demand more, you will have more immediate results. On the contrary, you could injure some muscle. But what do you need to tone pectorals?

What do you need to tone your pectorals?

As you have been able to realize, to perform this training routine that will tone your pectorals, you will not need many elements. In fact, if you will, they are minimal. Of course, you will need sportswear. Try to be as comfortable as possible so that you can perform the exercises without any hindrance. It will also be necessary that you have a flat bench to do the exercises in which it merits that you are in a face-up position. That way your back won’t be damaged. On the other hand, you should fill some plastic bottles with sand, stones or water. Preferably these bottles should have a handle so that they do not slip while you do the exercise. In addition, this way you will not be as aware of the grip as of executing the activity well. To do the elevated push-ups, it will be necessary that you have some furniture, either a chair or a bench. However, it must be able to support your weight. Otherwise, it could break and cause accidents. Also, it is important that it remains fixed, as stable as possible so that it does not slip while doing the push-ups, as this could also cause an unnecessary accident. Some people like to exercise with music, this tends to be very motivating for them. Play dynamic music, which encourages you to continue when you are already exhausted and want to throw in the towel. Always stay motivated. Don’t often look in the mirror trying to see immediate results. That will only put you off. But what other tips should you consider?

Tips for toning the pectorals

Make sure that the work you do is focused on definition rather than increasing volume or strength. For example, if you will perform 5 weekly exercise sessions, it is recommended that you work about 3 or 4 for the definition and toning of the pectorals and only 1 or 2 to increase strength or volume. You should place the greatest emphasis on the part of the body you want to see toned. The frequency increases more and more. In the same way, it is important that you include different types of modalities for each of the work sessions. For example, if you are going to do push-ups, then you can do Pull Over. So, you can alternate the exercises and not do several, of the same type, in a row. Now, it is also recommended that you include other types of activities in your training routine. For example, walking, jogging, running, swimming or cycling. This will help you reduce your weight, your body fat and have greater endurance. You couldn’t ask for more! On the other hand, remember that every training routine should be accompanied by a balanced diet and be strict with yourself when following it. Do not forget that hydration is also essential. Drink enough water before, during, and after each of your workouts. If you follow each of these recommendations to the letter, and put them into practice, in a short time you will be able to observe very favorable results. You will show toned and fabulous pectorals.

How To Tone the Buttocks

Fitness

360BodyFitness

-

December 2, 2023

0

It is not surprising that more than one eyes go when he is in the pool or on the beach. Usually, those are the occasions where people usually exhibit their best attributes. We say this not only for women, but also for men. One of the parts of the body, which are most often observed, are the buttocks. In pants, skirt, swimsuit or any other piece of clothing, it is undeniable that firm buttocks look great. Although that is the greatest ambition of many people, not everyone makes the necessary effort to achieve them. Since this is not something that only a few can have. If you put your mind to it, you can get to have the body you want so much. However, this is not about blowing and making bottles. It is necessary that you do your part and that you strive to achieve it. You probably think you don’t have the necessary tools, and you may be. However, you are not without help. This time we will be sharing with you some suggestions and recommendations, which you can take into account, so that you get firm and toned buttocks. The best thing about all this is that you can get it in the comfort of your home, without having to go outside. Of course, there is always the option of going to the gym and doing a daily training routine. Actually, that’s up to you. If you have the time and willingness to go to the gym, you can do it. But, if you have limited time, then this article is for you. Since it has been written with those types of people in mind. Let’s look at some very useful instructions.

Instructions for toning the buttocks

Seeing models, actors and other celebrities from the world of show business, with their sculptural bodies and toned buttocks, you may wonder what their secret is. However, the reality is that there is not much mystery about it. Admittedly, some people have a cute butt, by nature. However, if they want to keep it this cute over time, it is vital that they apply it to an exercise routine. Of course, these can be very effective only if you practice them consistently and are disciplined. Otherwise, you can’t expect a miracle to happen. One of the most useful exercises is squats, what is the correct way to do them? You just have to stand with your legs apart. This separation should be in harmony with the distance on your shoulders. The next thing you should do is bend your knees by lowering your hips little by little. In this process, you must keep your back straight. If you want to give more intensity to the exercise, you can use a small weight in each hand and, when you bend your knees, you can bend your arms upwards, placing each of the weights on the sides of your face. As for frequency, you can do two to three sets of about 10 or 20 repetitions. This exercise, although hard, will help you strengthen your thighs and hips. In addition to that, after several weeks, you will notice that you have firmer and more formed buttocks, which is the result you expected. Another very useful exercise is lunges. Like squats, you should stand with your legs apart according to the distance between your shoulders. While keeping your back straight, take a step forward by bending your knees about 90 degrees. Now, the thigh of the leg that is in front, must be parallel to the ground. As for the knee that is behind, it should be at the height of the ankle, that is, almost touching the ground. When you have achieved this, return to the starting position and repeat the exercise now with the other leg. Similarly, if you want a greater impact, you can use small weights while exercising. As for the repetitions, do between 1 and 3 sets of about 10 to 15 repetitions for each leg. Maybe this exercise seems easy to you, and it really is. However, after you have made a few lunges, you will find that you get tired quickly. This is because you are working the entire lower part of your body. In a single lunge, the leg in front works the buttocks and thighs. While the leg that is left behind works the quadriceps and calves. So, in a short time, you will get perfect, beautiful and toned legs and buttocks. You can also include hip extensions in your routine. This exercise is also known as horse kicking. To perform them, you must place yourself in a quadrupedal position supporting your elbows, forearms and knees on a mat. If you do it directly on the floor, it would be more uncomfortable and you could even hurt yourself. You need to lift one leg back, so that, with the knee, you form an angle of about 90 degrees. On the other hand, the sole of the foot should be facing the ceiling. Something important, which you cannot overlook, is that you must remain with your neck straight and with your back straight. As for the abdominals, these must be contracted. The hip, thigh and knee of the leg you have lifted should be in a linear fashion, parallel to the ground. You can do between 1 and 3 sets of 10 or 15 repetitions. You will see that you get very satisfactory results since it is one of the most complete exercises to tone the buttocks.

What do you need to tone your buttocks?

It is true that these exercises are very effective. But you can include others to your workout routine, so you get faster results and can show off toned buttocks in the blink of an eye. You should not forget that cardio is very useful. If you prefer, you can ride a bike. In case you do not have one or do not want to leave your house, an exercise bike will be very useful. Doing so will help tone your thighs, hips and, of course, buttocks. At the same time, riding a bike will help you train your heart, improve your endurance, and help you burn calories and reduce your body fats. So, it is a very complete exercise, as well as being a lot of fun. Last but not least, you need to go down and upstairs. Yes, you read that right. This activity, although it is very daily, can be very useful to tone the buttocks. Not only that, if you do it quickly, you will also be burning calories. You can climb little by little and then increase the speed. However, when going down, it is important that you do it very carefully, since you could injure your knees, which you do not want to happen. From now on, forget about the elevator and start using the stairs more. They will be your allies in your attempt to tone the buttocks. But what else should you know? Let’s look at it right now.

Tips for toning the buttocks

Something you should keep in mind is that exercises are important, but it is not the only thing you should do. In order to get the desired results, you should supplement your training routine with a balanced diet. It will be worthless to do hundreds of exercises if you continue to consume foods high in fat and carbohydrates. On the contrary, you should replace them with proteins and vegetables, which will help you accelerate the toning process. Do not forget to drink plenty of water and sleep well. You should not underestimate the power that a good night’s rest has.

How To Tone Muscles

Fitness

360BodyFitness

-

December 2, 2023

0

Nothing more rewarding than greeting without the fear of moving your arm with a jelly. The truth is that, although it is something very common, especially when the years go by, it is not something that most feel comfortable with. The fact that this happens to you is synonymous with flaccidity and, by deduction, a sedentary life. Of course, the idea is not to blame you for it. More and more people who, due to the routine of day to day, neglect their personal appearance. It is natural that work is considered more important than exercise. However, when occasions arise where the body is usually exhibited, they feel self-conscious. For example, when going to the beach, the pool or when putting on an elegant suit that fits well with the figure of the body. In those moments we do not want to notice any roll and that, when walking, everything remains in place, without moving too much. What can be done in that case? Could it be that we only have to resign ourselves or do something have to be done about it? Don’t let the parrot go away! The solution to the problem of flaccidity is in your hands. Today we will be sharing with you some suggestions on how you can tone the muscles of your body. This will help you feel more confident about your personal appearance and improve your self-esteem.

On the other hand, you will notice that you are more active and that you have more energy to function in your day to day. For this reason, it is important that you carefully read these recommendations that we have for you, but, above all, that you apply them. Only then can you get good results. Remember that it is not enough to have the intention of doing things, you have to get down to work. Let’s look at some useful instructions.

Instructions for toning muscles

If your purpose for the next few months is to tone your muscles, keep in mind that what you should do is eliminate fat from your body. On the other hand, the most effective exercise routine is one where you can use your own weight. Thus, in a short time, you will see great advances. To get crunches of steel you can do the following exercises. For example, the side Crunch touching your ankles. To carry it out, you must lie face up on a mat with your knees bent. Then you must raise your heels and raise your torso, so that your right hand can touch the heel that is on the same side. Do the same with the left limb. When doing this exercise, remember that it is essential that you keep your abdomen compressed, so you will get a better result. Another exercise for the abdominals is called scissors. Like the side Crunch, you should lie on your back. Then, you will need to lift your legs by making a simultaneous movement from bottom to top. This movement is similar to that of a scissors. In order for your abdomen to tone and define itself, you must concentrate your strength there. Remember that pain is an indication that things are going well. You can also use the Russian twist with your leg in the air to tone the abdominal area. You should still lie on your back. This time you should bend your knees and raise your legs, so that the heels do not touch the floor. After this, you should cross your hands and move them from one side to the other in a rotating way, but when doing so, it is important that you make sure you do not rub against the floor. Of these three exercises it is recommended that you do 3 sets of about 15 repetitions each. This way you will achieve an enviable abdomen.

As for how to tone the muscles of the buttocks and legs, the following workout routine will give you the opportunity to turn them to the fullest. However, you should keep in mind that it will not be easy, as it will take you out of your comfort zone. The first of these exercises is pistol squats. To do this, you must stand with your arms extended to the front, just like your right leg. Bend your left knee until you reach down, just as if it were a traditional squat. Then, return to the starting position and repeat the procedure about 10 times. After that, switch to the other side to exercise your right leg. On the other hand, you can make a few strides. It is an exercise where you must place the torso with your back straight. Stick out your chest and support your body weight on your right leg to the front. So, you will have it slightly flexed. Stay in that position for about 5 seconds. As for your arms, these should be up. Then, you will need to repeat the same movement with the other leg. It is recommended that you perform about 5 sets of 10 repetitions each. At the same time, alternate 3 exercises a day so that you get perfectly toned legs and buttocks. Now, we cannot forget the arms. To tone the muscles of this part of the body, you can make funds. What is this exercise about?… It consists of placing your back to a chair and resting your hands on the seat, so that the fingers are facing the buttocks. From this position flex your elbows and lower keeping your back upright. Then you should return to the original position and do about 10 repetitions. At first it will not be easy, but you will notice that the results will be worth it and you will want to do this exercise more often. It is also very useful to make dumbbells. To do them, stay in the standing position, but now you must lean your torso forward, with your knees a little bent and your back straight, throw your arms back without taking your elbows off your body. Finally, take a couple of weights, raise them and lower them in a controlled manner. Do this over and over again. Now, what do you need to know regarding the correct way to tone your muscles? We will be talking about it in the next subtitle. Let’s see.

What do you need to tone muscles?

Of course, the idea is to tone your muscles, but not hurt yourself by doing so. Therefore, it is important that you can have some tools to do this routine with greater comfort. For example, to perform exercises to tone the abdomen, it may be necessary that you have a small mattress. This will allow you to be more comfortable and not hurt your back. On the other hand, to do exercises with the Fund, you will need a chair that is fixed or stable, since it could move when you are doing the exercise and that would cause you an accident. In fact, you run the risk of injuring yourself. For arm exercises, you will need to have a pair of small weights. Their weight should not be exaggerated. They must be easy to carry to be able to withstand the whole routine. You’ll also need comfortable clothing so you can do all the necessary movements and plenty of water to stay well hydrated and active. Now, having all this in mind, what tips can you take into account when toning muscles? Let’s look at a couple of useful tips in the next subtitle. It is forbidden for you to stop reading it. So, let’s look at them right now.

Tips for toning muscles

Remember that most of these exercises are new to you. So, as much as possible, try to stick to the instructions you’ve received. On the other hand, after you do each series, it is recommended that you rest about 30 or 45 minutes, so the routine will not be so heavy. Also, do not forget that you must complement the exercises with good nutrition and rest. That is, you cannot stop sleeping your 8 hours a day. By doing this you can tone the muscles of your body and look more impressive than ever.

How To Prepare a Duathlon

Sports Tips

360BodyFitness

-

December 2, 2023

0

The practice of any high-performance sport requires a lot of preparation and training, all with the aim of achieving good results in competitions. Duathlon, a sport that requires high levels of endurance, does not escape this reality. It is a sport that brings together two equally demanding disciplines, such as cycling and athletics.

Some specialists consider that duathlon can be classified as a modality that belongs to triathlons. Although it only comprises two of the variants included in triathlon, it can still be defined as such. This sport is practiced mainly during the spring and summer, when temperatures allow participants to make long journeys, either on the road or in the mountains.

Within the duathlon there are different modalities depending on the distances to be covered. There are usually three modalities: Spring Distance, Olympic or Short Distance and Long Distance. If you are a beginner in this sport, after preparing properly, your first competition should be of the first modality.

It is clear that this type of competitions are for true sports lovers and those who like to push their limits daily. In addition, duathlon requires a previous training period, focused on the characteristics of this sport. Therefore, a common training routine in the gym is usually insufficient to face this type of competition.

If you are facing your first duathlon, in this article we will give you some basic tips and advice that could make your training easier. We also propose several specific routines that can tone your body to face this experience.

Routines to prepare for training

First phase

If you usually do little exercise, you will need a previous period of training in the gym, emphasizing those routines that will improve your resistance levels, such as cardiovascular exercises.

Along with this routine, you must prepare yourself in terms of speed, although it is not about being extremely fast, it is an important feature for duathlon. In this sense you can write down the marks you achieve to have a record of your progress or setback. All this would enter a first phase of training.

Playoff

By properly overcoming this first period, you would be ready to make a specific training focused on the competition to your liking. Some specialized portals recommend planning two-week training cycles. On these days athletes should alternate with both disciplines, cycling and walking.

We recommend that you perform both routines in a scenario similar to where the competition will be, depending on whether it is on the road or on unpaved terrain, on the plain or in the mountains. In this way your routine will adapt more accurately to the test in question.

It is important to put emphasis on one or another discipline per week. For example, in the first week you can do about fifty or seventy kilometers by bike, with walks of half an hour or forty minutes. Then next week you decrease the bike distance to about thirty or forty kilometers and run or walk for about an hour.

Third phase

With these two weeks of training, you would already have a basic preparation to face a duathlon. However, you need even more severe training that allows you to withstand the competition in its entirety.

For this you can make a two-week training plan where you combine the bike and the walk with greater intensity. This time you can try the transition between the two disciplines more often. For example, run or walk about a thousand meters, after pedaling about ten minutes and so on. Accompany this third phase with training in the gym to add strength to your muscles.

Finally, practice speed, for which it is necessary to decrease the distance you travel in order to increase the quality of training. Also include a day to practice transitions and put more emphasis on it as the test approaches.

The preparation in its entirety should not exceed a month and a half, also taking into account the rest days that your body needs. Exploiting your physique too much could lead to serious consequences or finally not having as effective preparation as you expect. Try to plan this training period to end a couple of days before the test.

Tips to prepare a duathlon

We propose some tips and basic details that you should not lose sight of to compete in the duathlon successfully. Some of the tricks that we propose will also serve you in your performance during the duathlon.

Despite being an individual competition, you can train in a group, since in this way the preparation period becomes more fun.
Train with the clothes and shoes of the competition days before this.
Test the bike and modify all the necessary elements to make it comfortable for you.
Do not start too fast, try to go with the group and later you separate.
Increase the pace upwards, without burning too much energy from the start, since otherwise you could get fatigued before you even start pedaling.
Always try to turn or go through the curves on the left side of the track.
In the last meters of the bike segment, try to arrive before the peloton, so that you do not waste time trying to place your bike and your accessories (which you should not leave scattered either, since they hinder the other cyclists)
If you are a beginner, preferably participate in duathlons on flat terrain or that contain slight climbs.
You can wear gloves, which will serve you especially when using the bike, ultimately you can release them in any of the sections.
For your shoes use elastic laces, so that it is very easy to adjust and unfasten them.
Especially in the final stretch, try as hard as you can, thinking that there are only a few minutes left.

We hope these tips will make your training for and during duathlon easier. With a lot of effort and sacrifice you will surely achieve better marks every time you try.

How To Make Snowshoes

Sports Tips

360BodyFitness

-

December 2, 2023

0

Walking in the snow is not easy and more when you live in a fairly cold part and tons of snow fall during the night, in blizzards or storms and you should try to remove it because it hinders the entrance of your house, for this you must make use of snowshoes. Do you know they are snowshoes?

It is possible that when you hear the word rackets you think of tennis as the first option, but it is more useful than those, in addition they only serve to be placed on the feet and not to play, it also has the ability to attach to any type of shoes.

It does not matter if you wear tennis shoes, boots or winter shoes, the main thing is that you already know that snowshoes are one more tool to have when you live in places where in the winter a lot of snow falls and the way to walk is through the rackets attached to the shoes.

In addition, snowshoes are a kind of support with which you can slide through the snow without difficulty also without fear of sinking, since these come to be support for your feet, letting you walk on the snow without any problems.

They are used to travel long distances in the snow, in order to be able to bequeath to different places without any problem, in addition to not tiring much, thanks to the way it clings in the snow without losing the opportunity to achieve bequeath to our destination in record time.

What do you need to make snowshoes?

Wooden board.
Size and shape.
Fasten.
Cover and frame.
Metal and plastic.
Toe.
Axis.
Small blades.
Good manual on how to make your mountain rackets (worth this post).

Instructions for snowshoeing

Walking or jogging with snowshoes is an exercise that may be the only way you have to get fit during the winter, if you live in a place where it usually snows when the coldest month of the year arrives, and to be able to move you need this type of implement.

Snowshoes allow you to move over the snow without problems, which serves as a support when performing any activity where you need to go from one place to another without problems despite the accumulation that has been placed on the streets by a previous storm.

Also, if you do not know how to make a snowshoe, we give you the possibility to learn how to make it, buying the necessary elements in any hardware store, remember that with these you will be able to leave your home more safely. Do you dare?

Snowshoeing step by step

Being in the snow with snowshoes is a unique opportunity to walk with something that prevents your feet from sinking into the meters of snow, in addition to the ease of making it a mountain sport to have fun with friends.
It is not only about being in a place full of snow without doing anything, it is linked to the fact of developing an instrument with which you can walk in the snow in addition to staying in shape when you are on vacation in a cold place.
There is a belief that this way of being in the snow, reanimates the body in many ways, receiving clean air from an environment full of renewing and humid oxygen as well as being in complete union with nature to receive good vibes and energy.
Obstacles are often achieved by the environment to present a terrain that is considered hard and with different types of inconvenience to travel, but that becomes a fun sport when it comes to avoiding the large accumulations of snow that are formed.
With snowshoes you will not sink into the snow, taking advantage of the hook system that has the underside of the racket, in order to hold on to the ground and be able to stabilize your body on top of the snow and not make you end up sunk in it.
Depending on the shape that makes it so versatile, you can choose to place it in any type of foot size, since it is very adaptable, so anyone can use it from a large man’s boa to a women’s boot that are usually small or medium.
Snowshoes are a tool that is used to walk through the snow, leaving the footprint in a land full of trees thanks to the use of these and being able to make displacements to large terrains of mountains that have not been explored and to be able to enjoy the landscape.
The sport where snowshoes are used is hiking and has the particularity of being extreme due to the difficulty presented by the environment and the conditions of the terrain, but it becomes a rewarding activity for outdoor lovers.
People who usually practice this sport come together in groups and thus promote the activity that fills them with adrenaline, and drives the body great power, strength and energy to be able to perform any type of work when returning from an experience like this.
Mountain hiking that is practiced with snowshoes becomes a renewing experience for the possibility of unifying a group of people, as well as meeting the inner self stimulating the strength that is needed for different activities.
Snowshoes are utensils that are used in places where the landscape is mostly snow, most of the time and is today one of the ways that many people have to communicate with the rest of society, in addition to obtaining basic implements.
Apart from all this, people who live in places far from a village, use snowshoes to hunt or collect food with which they will stay during the fairest time of the year and there are still families who live in this ancient way.
It is thought that snowshoes were the element used by the great conquerors of antiquity to reach distant places full of snow and be able to easily have these parts that they needed to conquer.
Generally, snowshoes are counted as tools for racing, experimenting in difficult access terrain, exploring, looking for food, sport, among others and in order to be able to move through a terrain that could often become hostile.
The rackets usually have differences according to the shape and size, in addition to the way you put it on the boot or special snow footwear that you wear when performing an exploration or sport in a winter cross-country terrain.
The snowshoes are made up of the racket frame that is usually made of wood, metal or plastic that can be placed on the foot to level the weight, generating a balance that keeps the body standing.
Before using a snowshoe, it is essential that you have advice on how to walk, stand and stabilize yourself at the time of using it, as it is a way to avoid having incidents if you have never used one of these instruments.
The snowshoes are arranged in three devices to make them and that you must have at the time of making them:
The frame, as we told you can be made of different materials.
The support of the foot, which can be made of plastic or any other element.
Crampons, are the wedges that are under the racket and that have the power to hold it on the snow and do not sink.
Central axis where the foot support or fixation goes that can be made of leather, metal or even a resistant nylon where the foot support goes.
The best rackets are those of lightweight materials, with the blades in the front to better support the tread and below in the back, which guarantees a better grip when walking so learning to use them should be paramount.
Snowshoes are often used in mountain hiking, taking this sport to quite high levels of exploration, having the technique, tools and material to do it of course that training plays an important role.
The training is done with a qualified staff who offers advice to adults and children, who are usually the ones who most call the extreme, sports, outdoors and activity among family members.
Adapting each element of what is necessary to move becomes a way to make this sport a safe practice and not something dangerous for those who usually like to climb on higher peaks than usual, for this you need to be trained.
The rackets are elements that come to be part of the team of mountaineers who are going to climb a mountainous summit that has enough snow, so it should never be missing in any backpack or bag of those who are going to climb.

Tips for snowshoeing

You should train well before being at an advanced level and try to climb higher peaks.
Bring the right equipment and should not miss water, compass, special shoes and snowshoes.
Always maintain communication with the team.
To go exploring with snowshoes it is essential to have a good physical condition.
People with hypertension should not climb high peaks.
Keep the equipment protected when not in use and especially maintain the snowshoes.

How To Improve Running Endurance

Sports Tips

360BodyFitness

-

December 2, 2023

0

Running, or popularly known as running, is one of the most popular sports among the population. It consists of running a certain distance at the pace you want. It is very practiced because it does not cost money, it can be done at any time of the day, and it can be carried out individually or accompanied. This requires cardiovascular endurance and optimal fitness.

What is running endurance?

The resistance when running is necessary since it will determine the time and pace that we can impose during our practice. Going for a run can have several goals. Some seek fat burning to get a good figure, others play sports and improve their level of health, while others prepare races such as, for example, running a half marathon.

When we run, the level of beats in our heart increases. The more trained you are, the longer you will endure a certain pace. The challenges are to increase this resistance little by little and, above all, constantly. One day you may think that running a certain distance may be impossible, while, after a while, that distance will seem like a piece of cake. That day you will have managed to improve your endurance when running.

However, do not be too ambitious when running. In the sport of running, the phenomenon of sudden death is well known. This means that a person loses his life unexpectedly due to heart failure. It’s not at all usual. In fact, every year one in every 50,000-100,000 athletes dies from this cause. In spite of everything, we must use our heads when we go for a run. We should never go beyond our limit and, above all, if we notice any symptoms of fatigue or discomfort stop for a long time and never suddenly, hydrate and recover energy to prevent any type of pain.

Advantages of having good resistance

Having a good resistance to run has multiple advantages, not only for sports, but also for life in general. The most prominent advantages of having optimal cardiovascular endurance are the following:

Running prevents cardiovascular diseases and all their related risk factors. Some diseases such as hypertension are less common among those who have good physical endurance. Running also provides a greater number of immune cells reducing the risk of acute diseases.
Increases muscle mass despite not performing gym exercises. In addition to losing weight, there are studies that confirm that running activates muscle metabolism and tones all the muscles of the body in a few days.
The respiratory capacity of the athlete is improved. Running allows us to breathe better. The volume of the diaphragm is increased, which allows you to breathe deeper and attract a greater amount of oxygen. In addition, the body creates more red blood cells, which are needed to take oxygen from the lungs.
The resistance of the heart is also increased. It should not be forgotten that the heart, in addition to giving life to any human being, is a muscle. Like any muscular organ, it increases in volume by doing sports and giving it a correct recovery phase. Therefore, improving endurance when running is to improve the level of pulsations both at rest and doing sports.

Tricks to improve running endurance

Improving running endurance should be the primary goal for any athlete preparing a certain distance, a half marathon, a marathon or even any type of triathlon test. As in fitness, such as breast training, variety is the key to success. You should not maintain the same type of training for a long time as we fall into the risk of falling into stagnation. Therefore, the variety in running training will allow us to work different types of resistance such as aerobic, anaerobic, as well as accustom the body to work at high pulsations in conditions of high fatigue.

Triathlon events can be beneficial, even for those athletes who just want to run. Swimming and cycling will allow us to give the final push to improve our endurance. In just two weeks we will begin to notice the first symptoms of improvement, which will increase our motivation. In a month we will be able to run 10 kilometers in a row with hardly any fatigue, and in less than half a year we will have enough conditions to prepare any type of race. However, it doesn’t all come down to going for a regular run. A correct improvement requires good planning on the part of the athlete or his coach if he wants to improve the endurance running.

The first step is to choose how many days of the week will be dedicated to athletics. Three to begin with will be enough, which can be increased to four or five depending on the objectives of each. You just have to respect several rules. The first leave a rest day between workouts, and a minimum of two for those days that are of greater intensity. Subsequently, set a distance that our body can assume depending on our cardiovascular endurance. If you start completely from scratch, about 6-10 kilometers will be enough, and if there is some base you can reach 15-20 kilometers a week. From then on, and depending on our results, we will increase the mileage between 5 and 10% every week.

Examples of workouts to improve our pace:

With these inputs, a week of training to improve our endurance when running could be as follows:

Monday: 5 kilometers at a gentle pace. You should not end up very fatigued since you have the whole week ahead.
Tuesday: Rest
Wednesday: Run at a jogging pace to warm up, and from here, 5 sets of 300 meters at a high pace.
Thursday: Rest
Friday: 3.5 kilometers of continuous running in which fatigue should be noticed at the end of training, but not extreme.
Saturday: Rest
Sunday: Rest

From here, every week you should print something more hardness to our training. On Monday, instead of running 5 kilometers, we will go to running 8, while on Wednesday we will increase the five series to 400 meters each. Finally, on Friday we will pass from 3.5 to 6 kilometers. Even, if desired, you can introduce a fourth day of training that could be Sunday. You should always look for something different. In this case, a continuous race of 5 kilometers with changes of pace every three minutes to start working the changes of rhythm in our body, and continue to improve the fatigue capacity of our body. Another variable that can be introduced to training is to play with the terrain where we train. It should not always be flat, but introducing some slope will also help improve the physical shape of our body and, therefore, the resistance when running.

However, if regularity is maintained and a correct diet is applied, the results will be noticed in a short space of time that can range from 10 days to four weeks. Obviously, each race requires its type of training but in all cases, you should always vary the distances and intensities to achieve the expected results and lower the marks in the shortest possible time.

How To Face a Duathlon

Sports Tips

360BodyFitness

-

December 2, 2023

0

Duathlon is a sport that requires a lot of endurance and effort. It is a strong exercise that is composed of athletics and cycling. Either of the two disciplines requires a lot of training and physical-mental preparation for its execution. This sport also has a very popular variant that is mountain duathlon. Which consists of doing the duathlon on unpaved trails, providing complexity to the test.

The duathlon has several distances to travel, the first that is faster and therefore short, is the sprint. It covers approximately 28 kilometers divided into three sections. The second is the Olympic distance that is considered short and 55 kilometers are also covered in three sections. The last distance modality is long, where 81 kilometers are traveled.

If you decide to join the world of sports and think that duathlon is a good option, you are right. Only before embarking on your journey in this sport, you must know how to face a duathlon. It’s a wise decision to want to know before you get on the field.

Details before you begin

Before you get into the strong and vigorous pace that preparation for a duathlon requires, you need to know a few details. They will help you to have a better management of the sport and the tools for it.

The first thing you should know is that this world is very rigorous, not only in the exercise to be carried out but also in terms of rules. It has many referees who monitor that every movement of the athlete is correct. Therefore, it is very important that you consult the rules of the sport, otherwise you want to be expelled for a rookie failure. Consulting the federation in the area where you live is a quick way to get the duathlon regulations.

As you already know the duathlon is about traveling distances, therefore for this you must train. A physical training is more than necessary for this type of tests, where the human body must be resistant. If you usually practice sports do not stop doing it, this will do you a lot of good to face this great test. The practice of constant cardiovascular exercises will collaborate a lot with the resistance of your physique.

In the event that the modality you decide to practice is cycling you must consider the material aspect as very important. The bike you use must be prepared for this type of test. You must also keep in mind the helmet as a mandatory element of protection. In the case of the other modality that is athletics, you should look for strong and comfortable shoes. Remember that it will be a long journey that you must overcome.

One of the most important issues to take into account for the realization of the duathlon is to want to enjoy it and live it intensely. Although you should not exhaust yourself from the start, do a race at your pace and you will surely get better times.

Tips to face the big test

Duathlon is a great test where the body tests itself. Therefore, you should know some tips to face the great test of your life. If the test is cycling that day, you should know where to place the bike correctly, maybe if it is your first time you are very nervous, but there are details that you should not miss. The bicycle must be placed in the pit parts. Where there is an element that indicates you can place it there or some sign, painting that indicates the site. There in the boxes you must leave it well fixed and try it for when you place it. This will prevent that when the competition starts there is a problem.

Training is vital to face the duathlon. If you do a constant and strong workout that day you will surely be surer of yourself. The training you did previously will tell you in the test how prepared you are, and if for the next occasion you should increase it.

Another requirement to take into account is food, a healthy diet in minerals and proteins will help your body to better assimilate the test. For this great event you must take a balaclava diet that also includes calories, because this exercise burns a lot of them. Your body must be nutritionally nourished and energetic to withstand the entire duathlon trajectory.

If he had thought that his mind is not part of this great test, he was wrong. The mind occupies a place in endurance tests. Nerves are not friends of these tests where there is a tense and very highly competitive environment. Given this, if you are one of those nerves on end, think about also practicing relaxation sports. This will not only help you to relax but also to create the perfect harmony between body and mind.

Tips in the form of a Summary

Below I offer you the main issues addressed in the form of tips and that you should take into account when facing the duathlon.

Duathlon an endurance test.
Knowledge of the rules of the game, to avoid being expelled by rookie.
Strong and constant training.
Have the right bike and shoes too.
Locate the bicycle well and prepare it for the start.
Healthy eating, powerful in proteins, calories and vitamins.
Relationship exercises and mental concentration.
Keep up the pace and enjoy the event.