Posts tagged “Health


30 Minutes of Exercise is all you need.

Tribesports: 30 minutes of exercise - the key to a happier, healthier you

Turn Your Staircase Into A Fat Burning Machine


Before you spend hundreds of dollars on a piece of cardio equipment for your home, take a look around. If there’s a set of stairs nearby, you already have everything you need to get in shape. Not only are stairs ready-made for a killer cardio workout, but individual steps can be used for everything from lunges and step-ups to upper-body strength moves like pushups and dips. Plus, it’s incredibly efficient. It only takes 30 minutes of stair climbing per week to reap cardiovascular benefits, according to a 2007 study published in the Journal of Sports Science and Medicine.

What about its calorie-burning ability? You can burn more than 500 calories with 30 minutes of stair running, according to the American College of Sports Medicine (for a 150-lb woman). Even walking up stairs for a half hour burns 286 calories. That’s approximately equivalent to walking at 3.5 mph for two hours!


Article by Linda Melone

8 Common Causes of Foot Pain among Runners

Runners spend a lot of time on their feet, and each one of us is likely to suffer from a foot problem at one time or another. Some of the conditions are minor, while others are fairly serious. The good news is, most of them can be prevented, or if you are unfortunate to have one, most can be easily treated.  The most common foot injuries are as below

Black toenails

This occurs when your toenail hits the end of the shoe or the top of the shoe. It causes your toe to bleed under the nail, and turns it black. If it hurts, you’ll want to go to the doctor so he can drain the blood. If it doesn’t hurt, you can leave it and your toenail will eventually fall off. It won’t be pretty, but it won’t cause any health issues.


These often develop on the heel, side of the big toe, or between the toes, and are usually caused by shoes that don’t fit right or are brand new. If the blister isn’t causing a problem, you can leave it alone. But if it hurts or interferes with your running, you will need to “pop” the blister with a sterilized razor blade to get the fluid out.



Cause the bone at the base of the big toe to stick out to the side, so your big toe leans toward your second toe. Improperly fitting shoes or wearing high heels is usually the culprit. Bunions can be painful, and your doctor may have to perform surgery to trim the bone. If it doesn’t bother you too much, you can use bunion pads or arch supports to take pressure off the ball of your big toe.


When you have pain under your three small toes, you have irritated the bursa. This usually occurs because you’re landing too hard on this part of your foot. You can try using metatarsal pads to correct the problem, but if the pain continues, you’ll need to see your doctor. An imbalance in your foot may need to be corrected with orthotics.


If you have one or more toes that don’t stay straight, you have hammertoes. The tops and tips of your toes may hurt because of corns. The problem is usually caused by shoes that aren’t long enough. To help the pain, wrap your toes in lamb’s wool and wear shoes with a wider toe box. You can also have the joint in your toe surgically removed to flatten your toes.


When your nerve endings become inflamed, it causes burning between your toes. It’s a sharp, shooting pain, often accompanied by numbness. When the metatarsal bones are “loose” and move around, neuromas are often the result. When they flare up, ice the area. To try and prevent the pain, use metatarsal pads. If the pain continues, see your doctor.

Pain on the top of your foot

There are two types of injuries you may be suffering from: bruised or broken metatarsals, or a bone spur. A bruised or broken metatarsal will result in stabbing pain, and is usually caused by running long distances. There is no remedy except to stop running—you will need to be under a doctor’s care. A bone spur will be a bump on the top of your foot, caused by too much pressure on top of the foot. If you have a bone spur, you can wear larger shoes, not tie your shoes so tight, and put a pad around the spur.

Plantar faciitis

This is pain in the heel or arch. You usually feel the pain first thing in the morning or after you’ve been sitting for a long time. It can be caused by stride inefficiency, or when your weight doesn’t move correctly through your arch, and overstretches it. When you feel pain, ice the area. It will also help to stop your hill work and your speed work, stretch your calves well, and/or to wear arch supports, heel pads, or arch straps. If the pain persists, see your doctor. You should be able to correct the problem with orthotics.

These common running foot ailments don’t always have to stop you from enjoying the sport. Often you can wear properly fitting shoes and socks, replace your shoes when they are worn, and use correct running form to avoid them.


Article by Davy Kestens in 

Can Exercise Help you Stay Young ?

Most people think that exercise can have a bad effect on our bones and our body, One of the benefits of exercise is that it helps reduce the inflammation that comes with aging, says a new study. The trick is knowing what kind—and how much.

In my recent trip I notice that when once someones grows old they tend to be slower and tires easily from daily commute and not even with vigorous strength usage. But there is a difference with one that does exercise daily. I was comparing with two person with a age gap of a about a year or so,

New research shows that regular physical activity can reduce the inflammation in the body that comes with aging, which could also help decrease your risk of developing related diseases and conditions—like heart disease, depression, decreased mental function, and loss of muscle mass
I was reading the effect of exercise vs health and found this new study—published in the journal Circulation—followed people for 10 years to examine the long-term effects. They found that, in general, people who were more active at the start of the study, or exercised more by the end, had lower levels of inflammation, which is one way to help your body stay young.
To Start with:
20 – 30min of daily exercise maybe a short brisk walk, cycling, running, gardening or even house chores (things to get you moving and sweating). Exercise requires momentum and you need to build that, what seems difficult last month will be easier if you do it daily.
  • Meet the physical activity guidelines each week by breaking it into 20 to 30 minutes sessions each day. Activities that count include running, walking, cycling, gardening, and housework.
  • Avoid extreme exercise—anything over 70 percent of your maximum effort for more than 30 minutes counts. Previous studies have shown that this level of intensity can actually increase inflammation.
  • Try interval training for a short, but potent, but shorter, workout.
  • Build up gradually. As you strengthen your body, what felt difficult last month will suddenly be a walk (or run) in the park.

– See more at:

  • Meet the physical activity guidelines each week by breaking it into 20 to 30 minutes sessions each day. Activities that count include running, walking, cycling, gardening, and housework.
  • Avoid extreme exercise—anything over 70 percent of your maximum effort for more than 30 minutes counts. Previous studies have shown that this level of intensity can actually increase inflammation.
  • Try interval training for a short, but potent, but shorter, workout.
  • Build up gradually. As you strengthen your body, what felt difficult last month will suddenly be a walk (or run) in the park.

– See more at:

Are egg yolks healthy?

Have you ever been in the situation where you friends eat their eggs without egg yolk saying that its unhealthy and such.. well this is a confusing one. Egg yolks are known primarily for their high cholesterol content. But the medical research community has learned that dietary cholesterol is a different measure than blood level of cholesterol, which is associated with increased risk of heart attack and stroke. I am on who would eat all the egg yolk and my eggsumption is pretty high, one sitting on a regular day could go up to as much as 5 eggs?

One recent study echoes the growing research, showing that egg consumption had no effect on the overall blood cholesterol levels of 115 healthy adults. What’s more, another recent study found some evidence that eating whole eggs increases HDL — the heart-protective, “good” cholesterol. BOOYAH !! bet you didnt know that.

“There are much bigger problems in the American diet than cholesterol,” says Drew Ramsey, M.D. an assistant clinical professor of Psychiatry at Columbia University College of Physicians & Surgeons, who studies the connection between lifestyle behaviors like diet and psychological health. “There’s not data to suggest that it should be at the top of people’s worries about food choices. Everyone’s in agreement about that: The real problem with diabetes and obesity is eating too much processed food.”

And there are several nutrients specific to the egg yolk that help promote overall health. Egg yolks are one of the richest dietary sources of the B-complex vitamin choline, which is associated with better neurological function and reduce inflammation. There’s also evidence that dietary choline helps with fetal brain development when pregnant women eat it. Another side benefit of a diet rich in choline is, well, happiness.

Choline breaks down into bethane, which is used during the methylation cycle, which in turn helps produce ‘happiness’ hormones like serotonin, dopamine, norephinephrine, explains Ramsey.

Egg yolks also contain two carotenoids, lutein and zeaxanthin, which protect against vision loss. and they have a big dose of sulfur:

” Eggs are also high in sulfur, an essential nutrient that helps with everything from vitamin B absorption to liver function. But sulfur is also necessary for the production of collagen and keratin, which help create and maintain shiny hair, strong nails and glowing skin ”

The yolk’s health benefits should not overshadow egg whites, however, which are a low-calorie, low-fat source of perfect protein. In fact, eggs are considered the “Gold Standard” for protein quality because their amino acids are the most digestible to humans.

But even though egg yolks are certainly a health food, they haven’t been cleared for unlimited consumption: Doctors recommends consuming no more than four eggs per week, which is the amount they found to be healthy in adults. What say you ?


Water or Cola ? Which shall I choose..

Some very interesting facts on Water Vs Cola, some of this information has been going around on the internet for sometime but some are new to me, but I do think some are absurd and crazy as bull, I think they are just there to tarnish the image of Cola, I do drink cola but after a long run just to reward myself, I do go drinking a liter of it at one go, even when I drink my cola, I dilute it with water not cause I am a diet freak or anything, i like my cola less sweet, I even seen people putting “SALT” into their cola ? not sure why but people say it taste good.

Do you have any crazy cola facts that you have tried before? do share..

Water or Coke? We all know that water is important but I’ve never seen it written like this before.


1. 75% of Americans are chronically dehydrated.

2. In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger.

3. Even MILD dehydration will slow down one’s metabolism as much as 30%.

4. One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.

5. Lack of water, the #1 trigger of daytime fatigue.

6. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.

7. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.

8. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer.

And now for the properties of COKE

1. In many states (in the USA) the highway patrol carries two gallons of Coke in the truck to remove blood from the highway after a car accident.

2. You can put a T-bone steak in a bowl of coke and it will be gone in two days.

3. To clean a toilet: Pour a can of Coca-Cola into the toilet bowl and let the “real thing” sit for one hour, then flush clean. The citric acid in Coke removes stains from vitreous china.

4. To remove rust spots from chrome car bumpers: Rub the bumper with a rumpled-up piece of aluminum foil dipped in Coca-Cola.

5. To clean corrosion from car battery terminals: Pour a can of Coca-Cola over the terminals to bubble away the corrosion.

6. To loosen a rusted bolt: Applying a cloth soaked in Coca-Cola to the rusted bolt for several minutes.

7. To remove grease from clothes: Empty a can of coke into a load of greasy clothes, add detergent, and run through a regular cycle. The Coca-Cola will help loosen grease stains. It will also clean road haze from your windshield.


1. The active ingredient in Coke is phosphoric acid. Its pH is 2.8. It will dissolve a nail in about 4 days. Phosphoric acid also leaches calcium from bones and is a major contributor to the rising increase in osteoporosis.

2. To carry Coca-Cola syrup (the concentrate) the commercial truck must use the Hazardous material place cards reserved for Highly corrosive materials.

3. The distributors of coke have been using it to clean the engines of their trucks for about 20 years!

At the animal shelter,it is used coke to remove calcium deposits from the water pans about ever 6 months.

Now the question is, would you like a glass of water or coke?

Water Ahh… the source of life, Share it with your friends if you like. Happy Week Ahead.

How Much Water Should You Drink?

Do you know that your body is estimated to be up to 60 percent water, the brain is composed of 70 percent water, and the lungs are nearly 90 percent water? Lean muscle tissue contains about 75 percent water by weight, as does the brain, body fat contains 10 percent water, and bone has 22 percent water. About 83 percent of our blood is water, which helps digest our food, transport waste, and control body temperature.

At least 20 percent of the water that your body needs will come from the food you eat. The rest will come from the beverages you drink. Water is probably the best choice.


Water lubricates your joints and allows them to move freely. The connective tissue around joints needs plenty of water to maintain elasticity and allow ease of movement.

Digestive System

Water is the main ingredient in all of the processes needed to break down, digest, and excrete our food. Water carries nutrients to the cells through the blood. Water helps to extract and distribute the necessary water-soluble vitamins from food such as Vitamins B and C. Chronic dehydration may result in weight gain, poor muscle tone, water retention, and digestive problems such as constipation and kidney stones. For every 25 pounds you exceed your ideal weight, you should increase your water consumption by one 8 oz. glass.


The kidneys constantly filter the blood, concentrating wastes and sending them out in your urine. When there isn’t enough water, your kidneys have to recycle dirty water as they work to remove the wastes from your body. Over time, dehydration may damage your kidneys. When the kidneys don’t have enough water to function well, the liver takes over some of the kidney’s work, decreasing its ability to convert stored fat into energy—which can result in weight gain.


Your heart is 75 percent water. Blood is 85 percent water. Good hydration increases the efficiency of your cardiovascular system. Hardening of the arteries, high blood pressure, and high cholesterol may all be lowered by an increase in water consumption. During exercise you may experience “cardiac creep” as the blood becomes sluggish due to water loss.


Lung tissues are moistened by water as they take in oxygen and excrete carbon dioxide and hydrogen. Allergies and asthmatic symptoms may be a sign of not drinking enough water.

Body Temperature

Water is your body’s coolant, regulating your temperature. It helps to ensure that we don’t overheat by releasing heat energy from the body through perspiration and evaporation. Symptoms of heat exhaustion (when your body doesn’t have enough water to regulate body temperature) include excessive perspiration, dizziness, fatigue, headache, nausea, and vomiting.

A three percent weight loss from water results in serious health problems. A 15 percent water loss can result in death. It is recommended that you weigh yourself before and after exercising and note any weight change. I was surprised to see how dramatic that can be and how much water I consumed to replace what was lost.

Your body needs as much water in cold weather as it does in hot weather.

Water Loss

Adults lose 2 to 3 quarts of water every day. That’s 8 to 12 cups. You lose 1/2 cup to 1 cup of water just through the soles of your feet. Another two to four cups are lost from breathing. Perspiration accounts for another 2 to 4 cups. Another6 cups are lost in urine. Dry skin is a common symptom of minor dehydration.

There is no way for the body to store water. When you are dehydrated, your body rations and recycles water. Toxic wastes are dumped into the tissues—fat, joints, and muscle—instead of being eliminated. If you suffer from occasional cramping of legs and feet at night, review your exercise and water consumption for the day.

You Are What You Drink and Eat

You can live without food for a month or more but can only survive for three or four days without water. Water is the solvent that moves the nutrients, hormones, antibodies, and oxygen through your blood stream and lymphatic system. Your two trillion cells are mini-factories producing waste products. Water is necessary to move toxins and wastes out of our bodies. If you are not drinking enough water, your body has to recycle dirty water, and every metabolic function in your body does not work as efficiently as it should.

Ask yourself: How much water am I drinking, not as tea or coffee, fruit or vegetable juices, but as pure H20? Am I eating a variety fruits and vegetable loaded with water?

Statistics are from the U.S. Geological Survey.

How to swim faster? Part 1

Swimming Faster is a fascination for many,  I just finished a swim yesterday after a month of no activity due to my feet injury and also because race season is over. I felt funny not to train after so long but I am sure definitely  out of breath swimming my usual 3 x 500m in the pool yesterday (no more races till 2013)

I have always wondered how to swim faster, Have you been wondering how to swim faster for months or even years without ever finding a satisfactory answer? If this is the case, well, you are in good company.

This article by describes six principles that will allow you to swim faster without becoming exhausted too quickly.

Swimming Smarter not Harder

For many coaches, swimming faster is the result of gradually increasing the length and intensity of swimming workouts so that the general fitness level increases.

While conditioning has its place, this is not all there is about how to swim faster, because swimming is a very technical sport. There are a few gifted swimmers that instinctively learn how to move efficiently in the water. Given enough time and practice, they will always improve. (this for me have not been the case..but I believe so)

But most of us only have a vague sense about our efficiency in the water. Remember, we are land animals! Because of this, swimming lots of lengths will often only make our bad habits more permanent, while our swimming technique only improves slowly or even not at all.

So what do we need to do? In fact, to learn how to swim faster and better with less effort, we need to swim smarter, not harder. Specifically, we need to work on two facets of our technique:

  1. We need to decrease drag in the water.
  2. We need to improve propulsion in the water.

Decreasing Drag

The importance of swimming with the least amount of drag is often neglected. However, this is an area where we can greatly improve our efficiency in the water.

Water is much more dense than air. Drag in the water increases by the square of the speed at which we swim. So there is quickly an upper limit on how much force we can apply against the water to increase our speed.

On the other hand, reducing drag requires SKILLS rather than force. So there’s a lot of room for improvement there. That’s why it should be the top priority of learning how to swim faster.

Principle #1: Improving Your Balance

The first and most efficient way to decrease drag is to improve your balance. This means that you try to stay as horizontal as possible while moving through the water. When you do this, you disrupt the least amount of water molecules on your path, which translates into reduced drag.

As an example, while swimming freestyle, swimmers often lift their head to breathe or look ahead. When they do this, they lose balance and their hips and legs drop. Their body is less streamlined and generates more drag while moving through the water. Additionally, they need to kick harder to keep those legs up. Needless to say, a lot of energy is wasted while doing this.

Note that being as horizontal as possible is especially important for the freestyle and backstroke. For the breaststroke and butterfly, things are a little bit different because a body undulation occurs during the stroke cycle.

Principle #2: Swimming Taller

The next way to decrease drag is to make yourself as tall as possible in the water. The theory behind this is that for the same mass, a long tapered object moving through the water creates less turbulence than a short compact object. In fact this principle has been used by naval engineers since hundreds of years.  I have learned to walk tall but I believe this

To swim taller in the freestyle stroke, you enter your recovering arm early in the water once it has passed your head. You also make sure to completely extend your recovering arm forward underwater before starting the down sweep and catch.

Principle #3: Compact and Efficient Kick

In world-class front crawl swimmers, the kick contributes for up to 10% of propulsion, while the arm stroke contributes for the rest. So an efficient kick is important for fast swimming, but less than what is commonly believed.

What is equally important is a compact kick, meaning that it should neither break the water surface nor move too low below the body line. Otherwise unnecessary drag is created which will only slow you down.

Improving Propulsion

Once you have reduced drag to a minimum, you can work on improving your propulsion. Again, this is mainly done by improving your swim stroke mechanics, not by building bigger muscles.


to be continues in the part 2…