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Getting Rid of Soreness Before A Game

Getting Rid of Soreness Before A Game

Muscle soreness is a common result of regular training especially overtraining for a particular sport. This is mainly due to the microscopic tears in the muscle fibers. The body should be allowed to rest for at least 48 hours before resuming any heavy physical activity, like participating in a game, to help avoid muscle soreness. However, the typical 48 hours of recovery is usually not met because of the game’s tight schedule. If you are feeling mild soreness or stiffness, this can still be relieved by doing some warm ups. Warm ups that can activate your muscles and get your blood circulation going will help reduce the tightness in your body. They can loosen up your muscles and prepare them for the physical activity that you are going to participate.

Here’s how to get rid of muscle soreness before going to a game:
  1. Make sure to warm up for about 30 minutes before a game starts. You have to begin your warm up routine very slowly and then increase the pace of your routine gradually as you feel the temperature of your body has risen up and your soreness begins to lessen. Don’t do any intense movements that may result to fatigue for your body.
  1. Do warm up exercises that matches with the movements of the sport you are playing. Doing warm up exercises that matches the movements of the sport you belong to will help in activating your muscle memory and in preparing you for the game. If for example, you are playing football, you can do some running or practice your passing routines.
  1. Be sure to start arming up with at least 10 minute of light cardio exercises. You can do light jogging or cycling if your sport relies primarily on your lower body. But if you full-body sports like basketball, you can use elliptical trainer the one with a moving arm handle. You can also try doing shadow boxing if you want to practice your hand-eye coordination.
  1. Make sure to perform static stretches for at least a few minutes after finishing your cardio exercises. Focus on the muscles that you feel some tightness and then stretch it slowly as to avoid over stretching it.
  1. Spend at least 5 minutes doing some movements in your sport without using any equipment. For example, baseball, you can practice your batting or pitching motion.
  1. Use the equipment you use in your sport for the remaining 10 minutes of your warm up routine.

Doing these exercises should be able to alleviate the soreness you feel before a game. By doing so, you’ll be able to play better and help reduce the risk of getting injuries.

Football Stretching Exercises

Football Stretching Exercises

Stretching before a game or a practice is necessary for every sport especially football. This helps in preparing the athlete to be physically ready. Before a football player can tackle his opponents, run the open length, or throw deep passes, he must first do some stretching exercises to make himself loose and to help reduce the risk of getting injured. Football stretching not only prepares an athlete’s body but it can also increase the physical ability of the athlete. It allows the muscles of the body to contract and relax very quickly which will in turn result to a better reaction time, increased muscular power and strength, increased force production, better blood circulation to the muscles and much improved metabolic reactions.

Football Stretching

A football player must first loosen up by doing some stretching exercises. They must loosen up all of the major muscle groups in their bodies like the shoulders, back, hips and leg muscles. In NFL, football players are required to do some dynamic stretching before practice or a game. Football players need to loosen up their hips, backs, shoulders and leg muscles before engaging in practice or playing a game. Stretching will warm up the body and will loosen up the muscles so that you can use them through their maximum range of motion. The football stretching exercises that football players do, consists of sports-specific movements that will help prepare the body before a game or practice. Players are asked to perform exercises like the following:

  • Walking Knee Hugs – for stretching the hips and glutes
  • Walking Leg Pulls Behind the Back – for stretching the quads
  • Pump Stretches – to loosen up the calves and the low back
  • Spiderman Stretch – to stretch the groin and hips
  • Inchworm Stretch – for stretching the hamstrings

Warming up must be done next after doing some football stretching exercises. There are some warm up exercises that can be also considered as a stretching exercise too. However, these exercises are mostly focused on increasing a player’s heart rate gradually. Football players can warm up through these following exercises:

  • Simple Jogging
  • Backwards Pedaling
  • Butt Kick from 5-15 yards
  • Lateral Bounds,
  • High-Knees

After doing warm up exercises, the next will be the so-called position drills. Position drills can also be considered as practice since they involved specific exercises for each of the position. For example, a running back can do exercises that will help them practice their steps and hand-offs. The same goes for the quarterback and receivers where they practice over their passing routes. Defensive linemen will practice with tackles and breaking free from blocks.

Football players are also required to do some static stretching after a game or practice. Static stretching is necessary for every football players because it allows them to cool down after a heavy physical activity and be able to relax.

Common Football Injuries

Common American Football Sports Injuries

American football is among the most played and watched sports by many people of all of ages in U.S. As a result, the number of people getting injured because of playing football is also huge. There are a lot of sports injuries related to football that can happen to anyone who is playing football. Some of them can be easily prevented since they are very common while others are serious.

Here are some of the most common sports injuries that can happen in football.

Overuse Injuries

A common overuse injury is the overall back pain. Back pains can result from over training. Rest is also an important part in an athlete’s life. You have to give your body enough time to rest and must not over train. Football players usually suffers from back pains and knee pains because they constantly train their bodies without taking enough time to rest.


This is the most common injury in American football. Concussions usually happen because of a traumatic impact. If you feel headache, drowsiness, dizziness, loss of balance, blurry vision, nausea, numbness or have a difficult time concentrating, then it’s most likely that you have a concussion. Concussions can become a serious injury if you don’t give it proper treatment.

Heat Injuries

Heat injuries are common in many American football training camps. Since most training camps usually happen during summer, athletes who undergo intense physical training will suffer from cramping due to sweating too much. Heat injuries can also lead to heat stroke or heat exhaustion, it can also lead to death if they are not treated immediately.

Traumatic Injuries

Knee injuries are also common in American football. Knee injuries can affect the athletic career of a football player if they are left untreated. These injuries tend to happen in football players because of the constant strain to their knees due to cutting motions and the surfaces they played on. Ankles sprains and shoulder injuries are also common in football too, particularly for the offensive and defensive linemen.

To help prevent the common sports injuries mentioned above, you may want to try to follow the tips below.

  • Make sure that you perform warm-up exercises before you play and cool-down routines after playing.
  • Do stretching and strength training on a consistent basis to help develop more muscle strength which is important in football.
  • Be sure to hydrate your body especially if you have intense training methods to help minimize cramps and to maintain your health.
  • Make sure that you always stay active with the sport by doing some simple exercises during summer break to help you become prepared when you return to the sport in the fall.
  • Always wear safety gears such as mouth guard, pads, and helmet.
  • Don’t tackle somebody with the use of your helmet.
  • You must have a proper pre-season health and wellness evaluation.
  • Speak with your team’s athletic trainer or a professional about any injury concerns or injury prevention strategies.

Increase Your Body Mass Index

Increase Your Body Mass Index

Body mass index will help you figure out if your weight is good for your height. If your BMI is too low, you might be exposed to some health problems. You have to increase your BMI and make it fall within its normal parameters if you want to look and feel better. If you have the appropriate weight for your height, it can only mean that you are physically fit.

If you are having trouble in gaining weight to increase your BMI even though you’ve already made changes to your diet, it’s best if you talk to your doctor so that you can find another good way of increasing your body mass index.

How to Find Out Your BMI

You can figure out your BMI by calculating it with the use of an online calculator. Your body mass index is found with the use of the equation below:

BMI = weight in pounds / (height in inches x height in inches) x 703

Before you start your fitness training program, you need to measure first your starting BMI so you can know how much weight you are going to need to make your BMI will fall within the normal parameters.

If you have a low BMI of 18.5 or lower and underweight, you might be prone to some health issues and may take longer for you to achieve your ideal BMI. Low body mass index can also increase your risk of having respiratory and digestive problems, osteoporosis and cancer.

Adding Calories to Increase Your BMI

The best way to increase your weight and in turn, your BMI, is to increase your calorie intake. Eating foods that are rich in calories will help you gain weight. This is even more necessary for those people who are underweight. Men will need 2250-3500 calories per day while, women will need 1850-2900 calories a day so that they can increase their BMI. People who are underweight will require more calories than the normal amount per day. Just monitor your calorie intake and your current weight so that you can adjust the amount of calories you consume a day that are needed to increase your body mass index.

Eat Healthy Foods to Increase Your BMI

You may be able to get a lot of calories from any food but eating healthy foods is still your best option for increasing your body mass index. Foods rich in nutrients and calories at the same time include granola, brown rice, bananas, avocados, sweet potatoes, yogurt, milk, dried apricots, fatty fish, tofu, lean red meat, nuts, seeds beans and raisin bran cereals.

You can also boost your calorie intake aside from eating foods with cheese, nonfat dried milk, and oil. You can add the dry milk powder on your soup or hot cereal. You can cook your meat and vegetables with the use of oil. Lastly, you can add cheese to your sandwiches, breads, potatoes and salads.

Stretching Safely and Effectively

Stretching Safely and Effectively

Stretching is an important part of any exercise or workout. It should be performed before you begin any kind of exercise or workout as a safety measure for your body. It allows you to strengthen your muscles and prepare them before you do any exercises. It can also help in reducing the risk of injury. Each part of the body has their own proper stretching exercises you can perform. You can stretch your back, neck, arms, legs and even the whole part your body. Some good examples of stretching exercises include foam-rolling, and dynamic and static stretching. These are perfect as a warm up procedure before you begin your workouts or as a cool-down procedure after you finished working out.

Be sure to follow the reminders below when you are stretching:

  • Only stretch your muscles when you feel like you are already warm. If you haven’t done any exercise yet, warm up your muscles first by walking or running for at least 5 minutes.
  • Don’t rush or skip your stretching routine. It’s an important part of your exercise and workouts and you can’t afford to miss it.
  • Just stretch your muscles gently, slowly, and smoothly. Make sure that you stretch your muscles up to the point that you feel a slight tension and then hold unto to that stretch position for at least 15 seconds. Also, never bounce while you are stretching if you don’t want to cause damage to your muscles.
  • You should breathe normally as you stretch your muscles. Holding your breath will only tighten up your muscles which will be harder for you to stretch.
  • Be sure that you get to stretch every major muscle group of your muscle using the full range of motion and then repeat the same procedure up to 2-3 times.

Stretching is good for your muscles especially for those people who are into sports. You need to stretch every part of your body that feels tight as you are still warming up. You also need to stretch out your muscles after working out while they are still warm. By doing, so you can help prevent any muscle tears or injuries from happening which might affect your career as an athlete.

Stretching after Workout

Stretching after working out is perhaps the safest and most efficient time to stretch your muscles since they are still warm and easy to bend. Your heart rate is still elevated during this time after finishing a workout or exercise which is why this is the perfect time to stretch your major muscle groups.

Keeping Yourself Active

Keeping Yourself Always Active

You need to keep in mind that the only way to maintain your good health, is to remain active as much as you can throughout the day. This is why you need to develop a simple fitness regimen training program. You can finish your fitness regimen in just a couple of minutes and proceed to your other daily activities just to make yourself active.

Here are some good examples of fitness exercises that you can do with minimal effort so that you can keep yourself active:

Try standing up every 15 minutes.

Studies show that even the most healthy and fit people can be exposed to a lot health problems and issues if they sit for several hours without standing up. Standing up once every 15 minutes will be a good thing to do to prevent any health problems to happen to you. You can also try adding various body movements as you are standing up like jump squats or one-legged squats.

Interval (anaerobic) training.

You can do high-intensity exercises in short bursts and follow it with a good recovery period.

Strength training.

If you can get to include at least 1 set of strength training in your workout you can guarantee yourself that you are going to enjoy a lot of health benefits from your exercise program as well as keeping your body active and energetic.

Core exercises.

Your body consists of 29 core muscles that can be found mostly in your pelvis, back and abdomen. These muscles serves as the foundation for all the movement in your body. So it’s only important that you strengthen these groups of muscles to help protect your back and provide more support for it. You can also reduce the risk of injury to your spine and body. Lastly, doing core exercises will also help you gain better stability and balance.

Doing postural exercises are good for strengthening your frame. It also helps retrain your body so that you can perform high-intensity exercises safely without to worry about getting injured. Doing yoga can also help strengthen your core muscles which is a good thing to do if you want to keep yourself active.


Active isolated stretching helps in improving your circulation and in increasing the elasticity of all your muscle joints. It also prepares your muscles for all your daily activity. You should do stretching during whenever you have time. It’s perfect for keeping your body active all the time.

Healthy Snacks for Athletes

Healthy Snacks for Athletes

Athletes need to get the right amount of calories and nutrients. The nutrients they need will include protein, fats, carbohydrates, vitamins and minerals. But where can the athletes get these nutrients? Athletes need a well-balanced diet, but they can also enjoy healthy snacks that promises all important nutrients so that they can get lots of energy. Healthy snacks are capable of providing additional calories and nutrients they need. Athletes eating a healthy snack before they exercise will give them plenty of energy and eating healthy snacks after an intense workout will prevent them from eating too much during mealtime.

What snacks that athletes should avoid?

Athletes should avoid eating snacks that are rich in fats and sugar. Donuts, potato chips, candy bars, cookies and sodas are some of the snacks that an athlete should really avoid because they don’t really  contain healthy nutrients. These snacks are not capable of giving the energy an athlete need to perform well during their exercises and in their sports competitions.

Snacks that an athlete should eat.

As an athlete your snacks should be easy and healthy to eat. You need to set the proper time ahead of time so that when you need to eat them, you can easily eat your snacks especially if you have a very tight training schedule.

Here are some good snacks that you want to it:

  • Yogurt mixed with fresh or canned fruits.
  • One apple or banana along with peanut butter.
  • Cheese and crackers made from whole grains.
  • Energy bars.
  • Celery sticks.
  • Whole-grain bread.
  • Carrots.
  • Bagel sandwich with either peanut butter, lean roast beef, tuna, or turkey inside.

More important tips about eating healthy snacks.

You need store your snacks in a refrigerator or a cooler with ice if you don’t want them to get spoiled. You also have to make sure that they don’t get to stay at a room temperature no longer than 2 hours. Bacteria will grow in these foods after two hours which can be bad and may cause you to become sick.  Milk and other dairy products should always be kept cold if you want don’t them to get spoiled. You can also keep your salads and sandwiches cold if you want to eat them later on.

You should eat your snacks before you feel too hungry especially if you are in weight control. This will prevent you from eating too much during mealtime. You can try asking your dietitian to see how many calories you need per day. You can also ask your dietitian what snacks should you eat to help you get the right amount of calories and nutrients you need every day.

Fitness Supplements: What Can You Gain From Them

Fitness Supplements: What Can You Gain From Them

Supplements are a product of the medical technologies and advancements we now have today, they are also the most sought solutions for health and wellness. They have ingredients that will improve your workout performance and the composition of your body.

Learn more about the benefits of using supplements below:

  • They can help you fill in the nutritional gaps in your diet.
  • They can give you energy boost which is good for all your training and workout sessions.
  • It can assist you in reducing your weight depending on how you use it.
  • Promotes the build-up and development of your muscles.
  • They also improve your muscle mass and more bone strength.
  • They are also good for the recovery of your muscles and in preventing any tear or body pains.
  • It also helps in keeping you away from the bad effects of exercise acidosis.
  • Some athletic supplements can also aid in the biosynthesis of glutathione in the body.
  • These supplements also help your focus and other brain functions.
  • They also contribute to reducing the fatigue in your body.
  • They give you a good feeling for your body, extra alertness, and energy to get you going throughout your training and workout sessions.
  • They are easy to carry around and are not that expensive.

You have to remember though that supplements will only work if you know how to use them correctly. You also have to know what these supplements can do for you. In choosing the kind of supplements you are going to use, it’s important that you choose a supplement that will be helpful to your goal or case. It’s easy to get confused with the number of supplements available on the market today. But don’t think for a second that all of them will work for you. There are also some products out there that are said to be helpful but in reality, they can’t do a single thing.

Choosing the right supplement is important if you don’t want your hard-earned money to go to waste. Be smart in choosing which one suits and works for you.

There are also some supplements that can expose you to various side effects or complications. If you are experiencing any side effect from your supplement, it’s better if you stop using it or switch to another one. You can ask advice from your personal trainer as to which supplement he/she recommends. You can also go to your doctor if you want to know how to deal with the side effects.

Just be cautious in using your supplements. Know how to use them correctly and I’m sure that good results will show up eventually. But of course, you don’t have to rely on supplements only. You also have to work out and maintain a balanced diet if you want to achieve your fitness goals!

Fitness Tips: How to Motivate Yourself

Fitness Tips: How to Motivate Yourself

They say that you to need to have motivation for you to achieve your fitness goals. But how about you? Do you already have something to motivate yourself? It’s easy to quit in any endeavor if you don’t have anything or anyone to motivate you, right? You don’t need anybody to motivate you when you can just have yourself to motivate you!

Look at Yourself in Front of the Mirror

Look in front of the mirror and try taking your shirt off. Ask yourself if you like what you see right now. Try asking yourself these questions too:

  • Is this me?
  • Is it still possible to change how do I look?
  • Do I want my look to change for the better?

If so, then you should get started with your fitness training programs right away!

Smile to Lighten Your Mood and the Surrounding Atmosphere.

You must smile to lighten your mood. Your training and workouts may be exhausting, but you must always learn to smile in these circumstances. It promotes a good atmosphere around you. It’s also much easier to accomplish your fitness goals when you are happy.

Learn to Focus.

You have to learn to focus and concentrate on your training and workouts. If you want to achieve your fitness goals that much, then you must direct all your attention to your goal. Picture yourself once you achieved your goals and how much happiness it will bring to you. Don’t allow yourself to be distracted by anything that will prevent you from achieving your goal. It’s only when you focus on your goals that you’ll be able to achieve them.

Act Immediately.

You’ll never get to achieve your fitness goals if you don’t get yourself moving. So make sure that you do it right away. It’s never too late to change your body the way you wanted it to be.

Stick to Your Routines.

You have to stick with your routines for all your training and workout sessions. Whatever your fitness goals are, it will all come down to your discipline and patience. Results may not appear right away but don’t allow yourself to be disappointed with it, just continue with your routines. It takes time before you can the see results of your training and workouts. They will eventually show up themselves unless of course if you stopped doing exercises.

Changing your physique for the better requires motivation. I hope that the tips above will help you motivated as you continue to achieve your fitness goals because all the hard work, effort and time you’ve put into this endeavor will only be for your sake, in the end.

The Benefits of Weight Training

The Benefits of Weight Training

Weight training is more than just feeling good and looking great. It offers a lot of advantages to everyone who tries it. The benefits of weight training are just too great to ignore especially if you’re an athlete. Here are the top benefits you can gain from weight training if you know to do it properly:

It keeps your overall weight in check. 

Weight training helps you to burn more calories thus giving you control over your weight. The more weight training you do, the more calories you can burn.

Increases your bone density. 

It has been proven that weight training significantly reduces the risk of you having osteoporosis by the time you get old because it increases your bone density.

Helps you in preventing injuries. 

Weight training will keep you from suffering from injuries. If you get to strengthen your muscles, you can reduce your chances of suffering from life-related injuries which could affect the quality of your life. It also allows you to recover faster from your injuries if you happen to endure them.

Improves your performance. 

Weight training does help you to improve your performance regardless of the sport you belong. Athletes who wish to improve their performance and transform their game to a whole new level will have to do a lot of weight training.

Feel great and look good at the same time. 

There is no other satisfaction better than the feeling of finishing a great workout. Yes, it may be painful, but if you weigh the positive effects of weight training especially in the long run will make you realize that everything is worth it. You will the increase of power from your muscles and bones eventually as you continue working out. Being strong will have a positive effect on your posture and will also give you a good feeling. And  if you do it correctly, I am sure your confidence and self-esteem will also increase. In short, weight training will make you feel good about your life as it promotes positive vibe and atmosphere around you.

With these benefits that are so compelling, I can’t see a reason why would an individual neglect weight training especially if he/she is an athlete. You just have to give in more effort and time if you really want to see results. Weight training not only increases your overall strength but it also promotes good overall health. By doing weight training 3-5 times a week, you’ll see significant changes in your body and health in no time. Try to engage yourself in weight training if you want to feel good and look great at the same time. Heck, it might be also helpful in your goal of impressing the women. You just have to work hard and be patient with it because in the end, you’ll be the one to enjoy the benefits of being an Adonis!