Azernews.Az

By Scott Fenwick

B.S. /Hons

[email protected]

A triathlon is a multiple-stage competition involving the completion of three continuous and sequential endurance disciplines. While many variations of the sport exist, triathlon, in its most popular form, involves swimming, cycling and running in immediate succession over various distances. Triathletes compete for fastest overall course completion time, including timed "transitions" between the individual swim, cycle, and run components.

Baku will hold the Triathlon in June consisting of an indoor swim of 500M, 20KM bicycle ride and a 5K run. This is an excellent event to be a part of because it will get you super fit and helps you mentally to consistently train and achieve your goal.

People are motivated to "make it happen" and do a triathlon for reasons that are as varied as those setting out on this mission. Some are obvious: To lose weight fast! Others are personal: To boost self-confidence and feel good. Others are spiritual: To find more meaning in my exercise, to live more fully. A few are social: To brag to everyone in the office that I did a triathlon and some are inspirational, to serve as a model for others and show what is truly possible in life.

You will lose weight

The first thing you will probably notice as a Triathlete-in-Training is that your clothes will become too big. That is because training for such a three-sport event will make you as fit and healthy as you have ever been in your life! When you engage in a well-balanced program of swimming, cycling and running, known as cross-training, you will burn an enormous amount of fat from every area of your body. Better yet, the weight will come off as a natural consequence of your passion-driven quest to complete a triathlon, rather than from a "guilt-induced diet, a boring exercise plan or a bizarre fitness implement" is the best way I communicate and educate the people of Azerbaijan.

Plus, you will likely find that when you are training for such an athletic event, you will want to eat a healthy, well-balanced diet that supports your training. Overeating or indulging in lots of less than nutritious foods will leave you feeling dull and tired during your workouts, so you will quickly learn to eat what is good for you. This will accelerate your weight loss even more!!

Swimming

Swimming burns calories, helping you lose weight and swimming for weight loss has been regularly praised for its cardiovascular health benefits, especially for older. Swimming uses so many muscles in your body, your heart and lungs must work hard to supply them all with oxygen. This means that swimming will give your cardiovascular system an excellent workout. Any exercise that makes you breathe a little heavier is good because it means your body is working hard! As your heart and lungs get stronger you will be able to go for longer before you get tired, your resting heart rate will decrease and blood pressure will lower. Regular swimming when losing weight will improve your health and may reduce the risk of chronic illnesses, such as heart disease, type 2 diabetes and stroke.

Cycling

Sports physiologists have found that the bodies metabolic rate - the efficiency with which it burns calories and fat - is not only raised during a ride, but for several hours afterwards. "Even after cycling for 30 minutes, you could be burning a higher amount of total calories for a few hours after you stop," says sports physiologist Mark Simpson of Loughborough University. As you get fitter, the benefits are more profound. One recent study showed that cyclists who incorporated fast intervals into their ride burned three-and-a-half times more body fat than those who cycled constantly but at a slower pace.

Running

1. Healthy heart: Running is one of the best ways to give your heart muscle an effective workout. By running regularly you can improve circulation, and reduce the risk of a heart attack, high blood pressure and stroke.

2. Weight loss: The average runner burns 1,000 calories an hour during a training session.

3. Osteoporosis: If you run on a regular basis you are continually taxing your muscles and bones so the bones are stimulated to remain stronger and do not easily weaken with age.

4. Mental health: A regular running habit will lift your mood and build self-esteem. It also increases your self-confidence as you reach fitness and/or weight loss goals. Running can help relieve mild depression.

5. Sleep: Studies show that runners find it easier to get to sleep at night and sleep longer.

6. Stress: Running increases your ability to cope with everyday minor irritations and stresses.

7. Happiness: Endorphins engendered by exercise mean that people who run are often happier than those who do not: ever felt that sense of elation during or after a run (known as the runner's high)? Running regularly can also improve patience, humour and ambition, and make you more good-tempered and easy-going.

8. Anxiety: Runners generally have a lower level of anxiety than those who do not run. One study suggests that regular training reduces the activity of the serotonin receptors in the brain which regulate mood. Reduced sensitivity of these receptors to stimulation might explain the positive effects of exercise on anxiety.

9. Immune system: If you are a runner you will find that you have a stronger immune system, which means you will suffer less from minor illnesses such as colds, allergies, fatigue, backache, and digestive disorders.

10. Brain power: You can increase your mental functions by going running as it boosts blood flow to the brain and helps it receive oxygen and nutrients, making you more productive at work.

11.Complexion: Running stimulates your circulation, improving the transportation of nutrients around your system and flushing out waste products. This will help make your skin clearer and give you that distinctive runner's glow.

12. Fat burn: By running you are building lean muscle, changing your body composition and your metabolism. Lean muscle weighs heavier than fat, but burns more calories even when you are resting, so cultivate a regular running habit and you should see a gradual, healthy inch loss.

Contest

This week's winner of the contest to win a free pass at The Club Port Baku Health Club becomes Samra Guliyeva.

Samra Guliyeva asked; what is the best exercise to achieve a flat stomach?

Scott Fenwick Answer; There is "no better" exercise to achieve a flat stomach. To achieve a flat stomach you must take into consideration nutrition, this is the foundation to achieving the desired goal. Running, cycling, rowing using the Precor facilities at The Club Port Baku will help thus incorporated inducing functional movements performed in the gym such as squatting, lunges and pull ups. Specific stomach exercises will not achieve a flat stomach alone; the mentioned factors need to be combined consistently.

Samra will now benefit from 1 weeks free access to The Club!! Well done! Who will it be next week. Please send me your questions to scott [email protected] and leave your name and contact details.

Make it Happen!!