ROUTINES IN FITNESS 3

                    POWERLIFTING           

Power lifting is a strength sport that consists of three attempts at maximal weight on three lifts: squat, bench press, deadlifts.
     The roots of power lifting are found in traditions of strength training stretching back as far as ancient Greek and Roman times . Equipped lifters compete separately from raw lifters. Equipped lifters will wear a squat suit, knee wraps, a bench shirt, and a dead lift suit. These four things are what separate equipped lifters and raw lifters. A squat suit is made of an elastic-like material, and a single-ply polyester layer. This allows a competitor to spring out of the bottom of a squat (called "pop out of the hole" in Power lifting circles) by maintaining rigidity, keeping him or her upright and encouraging their hips to remain parallel with the floor. This allows lifters to lift more weight than would normally be possible without the suit.




           CYCLING                                             
          

Cycling for health and fitness

It only takes two to four hours a week to achieve a general improvement to your health. Cycling is:

• Low impact – it causes less strain and injuries than most other forms of exercise.
• A good muscle workout – cycling uses all of the major muscle groups as you pedal.
• Easy – unlike some other sports, cycling does not require high levels of physical skill. Most people know how to ride a bike and, once you learn, you don’t forget.
• Good for strength and stamina – cycling increases stamina, strength and aerobic fitness.
• As intense as you want – cycling can be done at very low intensity to begin with, if recovering from injury or illness, but can be built up to a demanding physical workout.
• A fun way to get fit – the adventure and buzz you get from coasting down hills and being outdoors means you are more likely to continue to cycle regularly, compared to other physical activities that keep you indoors or require special times or places.
• Time-efficient – as a mode of transport, cycling replaces sedentary (sitting) time spent driving motor vehicles or using trams, trains or buses with healthy exercise.

Cycling can improve both physical and mental health, and can reduce the chances of experiencing many health problems.Cycling is a good way to control or reduce weight, as it raises your metabolic rate, builds muscle and burns body fat. If you’re trying to lose weight, cycling must be combined with a healthy eating plan. Cycling is a comfortable form of exercise and you can change the time and intensity – it can be built up slowly and varied to suit you.

Research suggests you should be burning at least 8,400 kilojoules (about 2,000 calories) a week through exercise. Steady cycling burns about 1,200 kilojoules (about 300 calories) per hour.




           RUNNING              

SOME OF IT'S BENEFITS :

• Overall mental health. Runners are happy people. 
• Strengthens your lungs. Runners have increased lung capacity from logging mile after mile. 
• Helps prevent high blood pressure. 
• Strengthens immune system. 
• Weight control. 
• Physically strong legs. 
• Relieves stress. 
• Increased bone density.                                                            
  In a new study by scientists at Glasgow Caledonia University, more than 8000 runners registered with Parkrun and Strava were quizzed on aspects of health and well being . The study was looking at the effect regular running had on well being , using the Oxford Happiness Scale.
  The runners survey scored 4.4 on the Oxford Happiness Scale, which is above the average score of 4 for the general population. 89% of runners said that running regularly made them happier, as well as having a positive impact on their mental health and body image.
  Yet scientists also found the sense of community runners feel, both in attending social Park runs , and sharing their achievements on apps such as Strava also comes into it. 83% of runners quizzed found that using the app made them feel more motivated, whilst 53% said attending regular Park runs had a positive impact on their social life.
  
  
  
  EFFECTS OF THE PHYSICAL MOVEMENT ON THE BODY                         
  
  
  Exercise builds and strengthens muscles, which can protect the bones from injury, and support and protect joints affected by arthritis. Strong muscles also give stability and improve balance and coordination. Exercise also improves blood supply to the muscles and increases their capacity to use oxygen. 
  
  
  
  Following a daily movement program can improve children's physical development levels and has the potential to boost their chances in the classroom, researchers from Lough borough University have found.
  Academics from the University's School of Sport, Exercise and Health Sciences have been working with two schools and more than 40 Foundation Stage children in a year-long study.
  They found that those who took part in a daily movement program for one academic year showed greater improvements in throwing/catching, balance and manual dexterity compared to those not taking part in the program.
  The participating children also improved their overall levels of physical development from the 32nd percentile to the 50th (an improvement of approximately 18 percentile points) bringing them back in line with scores for children of the same age established in 2007.
  A child's physical development level impacts their ability to complete simple tasks such as sitting still, holding a pencil, putting on their shoes, and reading -- all skills essential for school.
  Tests carried out by the team in 2016 found a larger number than previously estimated were starting school with lower than desirable levels of physical development, with almost 30% of children presenting with symptoms typically associated with dyslexia, developmental coordination disorder (dyspraxia), and ADHD.
  To try and redress this decline in pupils' physical development Lough borough's Dr Rebeca Duncombe and Professor Pat Preedy created 'Movement for Learning'.
  The daily program gives children opportunities to move, improve fine and gross motor skills and inhibit primitive reflexes (baby reflexes that should no longer be present). Activities include throwing, catching, balancing, drawing large letters in the air, articulating sounds and skipping.
  To assess the effectiveness of the program the team recruited children from two schools, with some doing the daily Movement for Learning exercises and others not.
  "The results show a definite improvement for those children that took part in the Movement for Learning program," explains Dr Duncombe. "We know that there is a link between physical development and achievement in the classroom so the findings of this research are especially important. We are hopeful that, as a result of this project, we will be able to help reverse the recent decline in physical readiness for school and for learning."
  Professor Pat Preedy added: "Changes in our modern world mean that many children are moving less and are not developing the physical skills that they need for learning. It has been most rewarding to see how a short, daily program can help children to get back on track for learning."
  Fifty other schools are currently following the Movement for Learning program and are due to provide feedback after the summer. The team plan to make the program freely available for all schools by 2018.

  ---

  
  Story Source:
  Materials provided by Lough borough University. Note: Content may be edited for style and length.