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9 Great Benefits of Extreme Sports

9 Great Benefits of Extreme Sports

Extreme sports are becoming increasingly popular. In fact, activities such as mountain biking, snowboarding and skateboarding continue to attract larger numbers every year. At the same time, a decline has been noted in other outside activities that are considered to be more traditional, including basketball. This is most likely linked to several factors, ranging from the increased adrenaline rush all the way to the positive mental and physical health aspects of participating in an extreme sport.

1. Gain the Ability to Stay Centered

Extreme sports can push you to your physical and mental limits. When this happens, it’s easy to lose your cool, but that can lead to potentially dangerous mistakes. Individuals who regularly perform feats such as jumping out of an airplane actually change the chemical makeup of their mind. When this happens, you become more capable of staying calm and centered during stressful situations. In other words, extreme sports can make the rest of your life easy to manage.

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2. Learn the Importance of Stretching

As with every other form of physical exercise, it is imperative to utilize proper stretching techniques to keep your muscles in good shape. Stretches do vary based on the type of exercise that you’re doing, which makes it wise to take a close look at the techniques that are used by the pros. For example, fitness and stretching routines of pro surfers incorporate dynamic stretches and place an emphasis on relaxing the upper body and tight muscles. Doing these stretches on a regular basis makes it easier to surf without suffering from an injury.

3. Enhance Your Fear Management Skills

Do you find yourself becoming practically debilitated by fear? This is something that everyone struggles with from time to time, but those who participate in extreme sports are able to turn their fear into a positive experience. There probably aren’t too many people in the world who won’t feel fearful the first time they jump out of an airplane or go bungee jumping. But doing these things and seeing that you safely make it to the other side will help you reduce your fear response. You will also learn how to use coping mechanisms such as meditation to your advantage.

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4. Work Different Muscles

We all do certain movements during the day, and this gives the applicable muscles a workout. However, you’ve probably noticed feeling sore after doing something that isn’t on your typical daily schedule. This is because you are working out a different set of muscles or have asked your muscles to move in an unusual way. Although this can cause soreness, it can also be good for your overall physical fitness. When you embrace an extreme sport, you will begin working different muscles, and this will be a positive thing for your health.

5. Gain a Sense of Humility

Getting ahead in the business world, and life, in general, may seem like a ruthless proposition. The truth, though, is that having a sense of humility is actually extremely important. This makes us feel more relatable to others, and it can help avoid the development of a negative reputation. With extreme sports, you have to embrace the fact that you are not perfect or immortal. Instead, to survive the experience, you must look at your own mortality, learn how to use safety equipment properly and be willing to listen to your instructor’s directions. This was all linked to increased humility in a 2009 study.

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6. Boost Your Self-Confidence

Extreme sports task you with overcoming difficult physical challenges. After all, it’s not easy to climb a mountain. But if you can complete these challenges, your rewards will be much more than merely physical. Studies have found a strong link between extreme sports and a higher level of self-confidence. This makes sense when you consider the fact that accomplishing a task so physically daunting is something that you should feel proud of. The self-confidence boost can have a positive impact on every aspect of your life, which makes extreme sports a good idea for everyone who is physically capable of meeting the applicable challenges.

7. High Caloric Burn

If you want to get in the best possible physical shape, extreme sports are often the wisest choice. As an added bonus, they can also be a lot more fun than a standard exercise routine. Skateboarding offers a prime example because the average person burns as much as 500 calories per hour while riding their board. Of course, you will get the best results if you work on complicated surfaces and do skateboarding tricks during this time period instead of merely riding on flat land.

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8. Increased Balance

Even individuals who have a good sense of balance can benefit from improving it, and this is exactly what most extreme sports will help you do. Keep in mind that if you are naturally clumsy or have any medical conditions that inhibit your sense of balance, it may not be wise to start with one of the more dangerous extreme sports. However, something as simple as riding a skateboard on flat land will force your body to become more balanced. Otherwise, you will remain wobbly the entire time and may have several accidents. This process will be similar to learning to ride a bike in that you may fall off a few times, but your body should eventually adjust to the new balance requirements.

9. Offers Social Interaction

Humans are social creatures by nature. Even those of us who are introverted still need some level of socialization to remain well-adjusted emotionally. Studies have even discovered that socialization is critical for cognitive functionality. This is another area where extreme sports receive high marks because most of these activities are done with other people. For example, you’re more likely to go skateboarding or jump out of a plane with a friend. This will help increase the bond between the two of you, and it will also give you the many benefits of socialization.

Before you begin any extreme sport, make sure that you are physically and mentally capable of performing the necessary tasks. Once you are ready to begin, you will be able to choose from a long list of adventurous sports that are certain to get your adrenaline flowing!

Featured photo credit: Viktor Hanacek via picjumbo.com

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Published on June 7, 2019

10 Lower Body Workouts Anyone Can Try at Home

10 Lower Body Workouts Anyone Can Try at Home

Having a hard time going to the gym? Fear no more!

In this article, we’ll be breaking down 10 in home lower body workouts anyone can try at home and their exercises. No gear needed for these workouts, just some space and a cup water waiting for your disposal.

There’re 3 main parts in this article:

If you’re familiar with the basic lower body exercises, just get into the first section 10 Lower Body Workouts That Can Be Done Anywhere right away.

If you want more guidance on the basics, check out the second section Lower Body Exercises Breakdown.

And the last section is about what you should do before and after working out.

10 Lower Body Workouts That Can Be Done Anywhere

If you’re familiar with the basic lower body exercises, just read on this section.

If you’d like to have more guidance on each exercise listed in these 10 workouts, take a look at the following part Lower Body Exercises Breakdown.

1. The Starter Workout

3 sets of 8-12 reps of:

  • Squat
  • Single Leg Deadlift
  • Glute Bridge

(30 sec to 2 min rest in between each set)

2. The 7 Minute Workout

3 rounds of 30 seconds of each exercise:

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  • Walking Lunges
  • Quarter Squat
  • Step Up
  • Single Leg Deadlift

(1 min rest in between each round)

3. The Unilateral Workout

4 sets of 16 reps of:

  • Reverse Lunges
  • Single Leg Deadlift
  • Skater Squat
  • Single Leg Glute Bridge

(30 sec to 1 min rest in between each set)

4. The Endurance Workout

2 sets of 20-50 reps of:

  • Squat
  • Walking Lunge
  • Single Leg Deadlift
  • Glute Bridge

(1-2 min rest in between each set)

5. The Back To Back Lower Body Workout

5 rounds of 10 to 20 seconds of each exercise:

  • Skater Squat
  • Step Up
  • Single Leg Deadlift
  • Single Leg Glute Bridge
  • Quarter Squat

(30 min rest in between each round)

6. Strength Lower Body Workout

5 to 10 sets of 4 reps of:

  • Walking Lunge
  • Single Leg Deadlift
  • Squat

(30 sec to 2 mins of rest time in between set)

7. Glute Burner Workout

4 sets of 10-30 reps of:

  • Walking Lunge
  • Single Leg Deadlift
  • Single Leg Glute Bridge
  • Quarter Squat

(1 min of rest time in between set)

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8. The Advance Lower Body Workout

3 rounds of 20 seconds of:

  • Squat
  • Walking Lunge
  • Skater Squat
  • Reverse Lunge
  • Glute Bridge
  • Single Leg Deadlift

(2 mins of rest time in between set)

9. The Quick Lower Body Workout

2 sets of 10 reps of:

  • Reverse Lunge
  • Step Up
  • Single Leg Deadlift

10. The 100 Repetition Challenge

2 sets of 50 reps on each leg of:

  • Walking Lunge
  • Single Leg Deadlift

(4 mins of rest time in between set)

Lower Body Exercises Breakdown

Here’s the breakdown of the lower body exercises[1] that you found in the workouts listed in the first section of this article.

1. Squat

    A squat is a compound movement which entails the recruitment of a majority of your lower body (quadriceps, hamstrings, gluteal muscles, spinal erectors).

    How to squat:

    Feet shoulder width apart or a little wider. Toes pointed slightly out, arms out in front of you. Sit into your heels till you hit parallel with your butt and knee, drive through the heels, return to starting position and repeat.

    2. Walking Lunges

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      A lunge is a complex movement which recruits mainly the lower body.

      The walking lunges are a harder version of a split squat which is stationary and then adds the component of stepping and keeping balance which engages the gluteus medius as well as allowing a larger range of motion.

      3. Reverse Lunge

        A reverse lunge is very similar to the split squat but instead, after every rep, you are returning to the starting position and stepping back.

        By reverse stepping, you are allowing for a better emphasis on the hamstrings and gluteal muscles as opposed to the quadriceps muscles in a forward stepping lunge.

        4. Quarter Squat

          A quarter squat is the top ¼ movement of a squat. This will work mainly the gluteal muscles as it emphasizes the hip extension and not a lot of range of motion on the quadriceps muscles.

          5. Skater Squat

            A skater squat is a unilateral variation of the squat, this squat really engages the gluteus medius and hamstrings as it works unilateral stability and hip flexion which fires both the hamstrings and glutes.

            6. Step Up

              The Step Up is the greatest balance of getting the glutes and quadriceps muscles firing. Doing Step Ups will not only get the glutes going, but the quadriceps as well.

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              7. Glute Bridge

                Glute Bridges are a great way to nearly isolate the glutes and build a great butt. This entire movement works through hip extension which the main movement of the gluteal muscles.

                8. Single Leg Glute Bridge

                  Single leg glute bridge ensures that we are evenly building the glutes and not relying too heavily on our dominant leg and symmetrical butt. The step up can be done in a chair or a step in the stairs

                  9. Single Leg Deadlift

                    Single Leg RDL’s engage that entire booty and hamstrings, especially the gluteus medius due to its unilateral stability property. This is a great way to spice up some routine deadlifts.

                    Before & After Working Out

                    Before engaging in any physical activity, consult a doctor if you have not worked out in years. However, if you want to go at it without consulting a doctor, start slow and build your way up. Even though it’s home workout, use dynamic stretching or some light jogging[2] as a warm up before starting the lower body workouts.

                    Finally, at the end of the lower body workout, use static stretching to reduce injuries and to calm down your heart rate gradually.

                    Featured photo credit: Gesina Kunkel via unsplash.com

                    Reference

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