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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Friday, April 29, 2016

5 Most Physically Demanding Sports

The physicality of a sport involves the combination of endurance, strength, power, agility, flexibility and durability it requires to participate effectively in that sport.  There are many arguments for each sport and some require more of one of these factors than others.  Most sports are very physically demanding on the body and require a great amount of practice and routine to participate in.

Some sports are more physically demanding than others; compare the sport of boxing to that of fishing as an example.

Criteria to Determine the Most Physically Demanding Sports

  • Endurance in the ability to sustain a particular skill or action for long periods of time.
  • Strength in the ability to exert force.
  • Power in producing strength quickly
  • Agility in being able to quickly change direction.
  • Flexibility to perform a wide range of motion and stretch muscle groups.
  • Durability to withstand physical punishment over a sustained period of time.

The 5 Most Physically Demanding Sports According to the Experts

According to ESPN Page 2, 60 sports were evaluated by experts to determine which sports were the most demanding in all categories overall.
  1. Boxing
  2. Ice Hockey
  3. Football
  4. Basketball
  5. Wrestling

Sixty sports overall were evaluated using many aspects of athleticism such as endurance, strength, power, speed, agility, flexibility, nerve, durability, hand eye coordination and analytic aptitude by a panel of experts assembled from sports scientists, academicians who study muscles and movements, athletes and journalists.

Physical Training is Necessary for the 5 Most Physically Demanding Sports

Athletes who participate in these physically demanding sports professionally require hours of conditioning each day.  They endure extreme punishments on their body each time they compete.  Muscle building, conditioning and strengthening are just the beginning of the training necessary to sustain the onslaught of abuse their body will endure with each competition.  A boxer must be able to not only exert force and power on his opponent but he be physically conditioned to accept it as well. 

Wrestlers must be able to maintain exerted strength for long periods of time. Football and basketball players, whether they are offensive or defensive players, must be physically fit to be effective. Ice hockey players must be able to endure long periods and physical alterations without faltering.  All of these athletes and others require many years with many hours each day of practice and training to participate in these very physically demanding sports.

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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.