Tag Archives: guidelines

Conditioning For Soccer ? Guidelines On Eating For Soccer Fitness

 

Conditioning the body for better soccer games does not only involve the right exercises and workouts to perform.  Proper body conditioning also entails considerations on what you need to eat prior to a game, while playing and after playing soccer.  There are different components of nutrition that must be incorporated in your soccer fitness and conditioning. 
Proper Hydration For Sports
Hydration is highly important for soccer players to stay healthy and to perform optimally.  For a month, you can literally go without foods; yet, you can only last several days with no water.  This is because the body has 60% water contents; the brain is even composed of 70% water; the lungs are 90% water and the blood, 83% water.  A lean muscle is also made up of 75% water. Everyday diet significantly requires water. In playing soccer, your performance greatly depends on how hydrated your body is.  During a game and after the game, you need to remain hydrated. When you play, you perspire and essentially lose about 2% of body mass. When you sweat you also lose sodium that gives you the energy to move and perform.  When working out, you need to drink sports beverages, especially if working out for ninety minutes without break. If not working out, you still need to drink lots of water to avoid unnecessary dehydration. 
Pre-exercise, During and Post-exercise Foods
Foods that you eat before exercising is opposite to what others believe to simply stay in the stomach and give you a difficult time to perform.  Truth is, pre-exercise foods provide the body with better endurance and stamina.  Ideally, you need about 0.5 gram of carbohydrates/pound body weight one hour before exercising.  The amount of carbohydrates will still depend on how your stomach can tolerate pre-exercise meals.  
If you will exercise or train for more than one hour.  You need to consume fluids and carbohydrates before exercising so that you will stay energetic and hydrated. The size of your body, the intensity of your exercise and the tolerance of your stomach will determine how much carbohydrates you need to consume.  The ideal amount is 100-250 calories/hour once the first hour is up in a 2-3 hour workout. You need to drink about eight ounces sports drink every 15-20 minutes. You may also eat energy bar and drink water.  
In case you will skip exercising for 1-2 days, you should not be cautious about refueling your body immediately.  Nevertheless, if you are working out two times in a day, post-exercise foods need to be consumed as soon as possible and tolerable.  Typically, you need half a gram of carbohydrates for every pound of weight you have in your body each hour for 4-5 hours. Proteins need to be taken along with carbohydrates to help stimulate glycogen faster. Post-exercise fuel will also help in optimum growth and repair of muscles.  After training or playing, you need to continuously drink fluids as your body cools down.  This will help eliminate toxins that have built up while playing or practicing.  Follow this with some light foods or meals and do not overload your stomach.  Let your stomach regenerate and use glycogen to repair the muscles.
You may have your own nutrition scheme in your soccer conditioning. You should not immediately change or alter your diet; instead, you have to introduce changes gradually.

Learn all about effective soccer conditioning with the help offered by Total Soccer Fitness. A similar material that will help in soccer conditioning for junior soccer players is Total Soccer Fitness For Juniors.

Guidelines for Shopping an effective NBA Jersey Website

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Guidelines for Shopping an effective NBA Jersey Website

6/16 Deadline Approaching: New OSHA Residential Roofing Guidelines 1926.501(b)(13)

June 16 is approaching fast – Avoid fines and injuries with Safety Gear from the Man Store.

With fines of $ 7,000 for the first offense and $ 70,000 for a second offense – you don’t want to be unprepared!  The new OSHA roofing regulations require that workers engaged in residential construction six feet or more above lower levels must be protected by conventional 3m fall protection (i.e., guardrail systems, safety net systems, or personal fall arrest systems) or alternative measures for particular types of work.

Fall restraint systems may consist of a full body safety harness or body belt that is connected to an anchor point at the center of a roof by a lanyard of a length that will not allow a worker to physically reach the edge of the roof.

The Man Store is a CRCA member. We understand the importance of safety for roofers as well as the necessity for contractors to be compliant with the latest regulations. Fall protection consistently ranks among OSHA’s top 10 most cited violations. Below are some guidelines to help you choose the right gear for your job:

Anchorage:  Does the work require horizontal mobility, or is it fixed work?

For increased mobility, a horizontal lifeline system is ideal. It is essentially a cable that spans the length of a work surface, which allows a worker to attach a connective device to their harness and tie-off. Lifelines keep productivity up, as workers won’t frequently need to disconnect and reconnect to other anchorage points.

Body Support: What level of quality and comfort do you require in a full body harness?

Harnesses are available to meet a variety of requirements. If cost effectiveness is the most important consideration, select a simple harness with basic features. Higher-end harnesses can be an advantage as they have more features, provide maximum comfort, and reduce fatigue – keeping productivity high. If a harness is comfortable and easy to use, it’s more likely workers will wear it.

Connectors: How much mobility is required? What kind of anchorage are they connecting to?

Lanyards are an option if cost is a factor. They don’t provide as much mobility, which will result in the worker needing to disconnect and reconnect to other anchors more frequently, but they are more economical. Life lines are a good option for heights over 6 feet.

Since there are roofing products available to help keep costs low, prevent damage and ensure high mobility and productivity – there’s really no reason for roofers and construction companies to overlook fall protection.

The Man Store can help with a variety of options available to fit your needs.  We carry a wide range of fall protection gear to help keep you safe and compliant, including roofing safety kits and gear for specialized environments desert conditions and iron, electrical and welding applications.  For more information, visit: www.themanstoreonline.com.