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November 2018

Website Value Appraisal: How to Evaluate Your Website's Value

 

Website Value Appraisal: How to Evaluate Your Website's Value
By Bob Tom

Although there are many tools for calculating a website's worth online, they may not always be accurate. It is for this reason that you ought to understand how to evaluate the value of your website. For example, some of these websites use only income gained from Google AdSense. This is wrong because numerous websites have many other income streams other than Google AdSense. Secondly, income from Google AdSense cannot be considered the standard of measuring ad income since it's actually very low.

Another factor that has been wrongly used to measure the value of a website is Alexa ranking. Although this is a widely used measure, it is mainly based on the amount of traffic to a given website. To be considered, users must have an Alexa toolbar installed. This eliminates the count of many other visitors to a given site. Secondly, a high number of visitors to any given site does not necessarily equate to a high income. Income is mainly based on the business model that any site employs.

Accurate Methods of Determining a Website's Value

Although these methods may appear tedious, they are the best approach in determining how much a website is worth. Another factor to bear in mind is that only a website's owner can accurately calculate its worth. This is because only he or she has custody of the website's data.

1. Amount of Revenue Generated

There are numerous ways to monetize a website. The most common include:

  • Offering ad space - examples include AdSense, Infolinks, and affiliates.
  • Product sales - examples include eBooks, brand caps, and T-shirts.
  • Subscription based payments - examples include online courses and membership based resources.

A website that has these, or any other way of generating income can be valued based on the amount of money it generates daily, monthly, or yearly.

2. The Age of a Website

This offers additional value to a website because search engines, especially Google place more value on it. This is based on a number of parameters including:

  • Brand recognition - the older a site is, the higher the possibility that it has grown into a known brand.
  • Number of backlinks - older websites have more backlinks that newer ones meaning higher traffic.
  • Trust - People will definitely place more trust in an older website than one that has just been created.

Although there may not be a definite monetary value, age places an older website at a higher value.

3. Domain Name

The factor you should consider here is the market potential of the domain name. A domain name can determine a brand's competitiveness, marketability, and SEO. An easily recognizable domain name is easy to find and remember. This automatically translates to higher traffic and therefore higher potential income.

4. SEO Analysis

Websites vary greatly in terms of the way SEO has been applied. A site that has high quality SEO is definitely more visible than one that doesn't. As such, it will be of higher value.

5. Web Content

There are websites that automatically attract numerous visitors, including unique pageviews due to the quality and the value of their content. One such example is a news site that is well written and has new content every day. Others are educational sites. Such sites will bear higher values owing to the value of their content. This is also an indicator of the amount of work that has been put into building the site.

6. A Website's Assets

These are all the additional features that a website has in addition to the basic structure. These can include:

  • An advanced theme
  • An email list
  • Professional type plugins
  • A premium domain name

7. Traffic

A website that attracts a high amount of traffic has a higher potential of business than one that doesn't. The higher the traffic, the higher the market value.

Top 5 Free Website Worth Calculators

The tools listed below are some of the best free tools for checking a website's worth, based on the parameters they use.

1. Website Value

Website Value is free website value calculator that helps rank and estimate the value of your website using Alexa and Google rankings. Plus, it is able to estimate how much daily ad revenue your website brings in.

2. Website Outlook

This site evaluates the worth of a website based on Alexa Ranking, Dmoz listing, revenue from ads, daily page views, and so on. It is popular because it also offers suggestions on how to further improve the value of your site.

3. Your Website Value

The Your Website Value team brings 18 years of experience to help you appraise the worth of your website. It shows your web traffic graphically and also gives you a score based on how fast your page loads so you can troubleshoot potential drops in user traffic based on speed performance.

4. Website Value Calculator

Values not only scores your website but also gives you the name and value of the top websites online so you'd have an idea of how your site compares to more famous names like Google or Twitter.

5. Site Price

This is a free tool that uses an assortment of factors to calculate the worth of a given website. Its key pricing parameters include:

  • Number of daily visitors
  • Backlinks available
  • Visibility within search engines

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Article Source: http://EzineArticles.com/expert/Bob_Tom/2362899
http://EzineArticles.com/?Website-Value-Appraisal:-How-to-Evaluate-Your-Websites-Value&id=9979381


Barbell Floor Press Challenge Week 43

by

Joseph

 

The workout last week was very good. Here are the results:

 

Monday, November 13, 2018

 

standing barbell overhead press (Olympic bar)

135 lb x5x30s

 

seated machine overhead press

235 lb no go

200 lb x 4x5

220 lb no go

210 lb x2x5

 

t-bar row traditional

70 lb x10x1

95 lb x10x4

100 lb x10x1

 

I focused on upper body compound lifts, and did very well. The right side of my body is slightly stronger than the left side , which affects the amount of weight that I'm lifting. With regards to the seated overhead press, back at my original gym, I progressed to over 400 pounds in the span of just over one year, I must do that here as well. 

The standing barbell overhead press and hold is a lot of fun, I did not lift at 140 pounds because I wanted to focus on the amount of time I was holding the weights over my head. In a short time, I will increase the amount that I'm lifting in that exercise.

The t-bar row went nicely, I increased the amount that I lifted last week and it was good fun. I lifted 270 pounds at my original gym and I intend to go well beyond that. 

Eventually, I'll add deadlifts to the routine, there is a deadlift station at this gym and I'm looking for a way to do the barbell floor press exercise, too. It feels good to be able to perform the heavy lifts that I enjoyed at my original gym. Thanks to muscle memory, the lifts are coming back relatively easy and I will surpass what I achieved back at my original gym.

I may not be able to get to the gym this week due to a heavy work schedule prior to Thanksgiving, but when I do return to the gym, I'll be going for 140 lb x5x30s on the standing (Olympic) barbell overhead press.

I'll keep you posted.

 

But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14

 

***Like us on Facebook!!!***

I'm living fit, healthy and happy(SM). Are you?

 

"Barbell Floor Press Challenge Week 43" copyright © 2018 Living Fit, Healthy and Happy(SM). All Rights Reserved. 

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6 Benefits of Cycling You Didn't Know

 

6 Benefits of Cycling You Didn't Know
By Thom G Watson

More than half of the population in the world is so much into the corporate life that people forget to take care of themselves. It isn't their fault, but the responsibilities that drive them to that extent. Many suffer from various kind of health issues like depression, weight loss or gain, blood pressure and much more. People take appointments from top psychiatrists to check what's wrong with their schedule because everyone has to get going with it.

It's just the lack of physical exercises and fresh oxygen that an individual fails to adapt. Late night office, sleeping till nine or 10, incorrect breakfast timings are all the catalysts to unhealthy conditions leading to problems like depression, weight loss or gain, etc. To prevent such things, it is mandatory to get involved in physical exercises like cycling. The respective sport helps to maintain good health in an efficient way. Below mentioned are some of the perks that pedaling provides. Read on to know more.

It strengthens the Muscles - This activity involves the calf and thigh muscles which help in strengthening them. The core muscles are also benefited over here. It helps in toning the abs while also toughening up the arms.

Improves the cardiovascular system - The sport boosts the heart rate while giving a good cardio workout. People who are prone to cardiovascular diseases like stroke, high blood pressure, and heart attack can be highly benefited by the respective sport. It stimulates and improves the heart, lungs, and blood circulation while reducing the risk of the above-mentioned problems. It helps in strengthening the heart muscles while reducing the blood fat levels. A Danish study conducted over 14 years ago with 30,000 people aged 20 to 93 years found that regular cycling protected them from heart diseases.

Helps to control diabetes - Diabetes is one of the common reasons for heart attacks, kidney failures, and many other disorders. Pedaling helps in controlling diabetes as it converts the glucose in the body to useful energy. A research in Finland proved that individuals who did this exercises for more than 30 minutes per day had a 40 percent lower risk of developing diabetes.

Helps reducing the stress - Mental conditions like depression, stress, and anxiety levels can be reduced by the above activity practiced regularly. It keeps the stress levels in control which will help to keep the negative energy far from the focus.

It helps in weight loss - This physical exercise is a complete calorie-burner! Even one hour of cycling thrice a week will have help in shedding the extra flab and kilos in no time. The more you sweat, the more benefits you'll get. However, it is important to don the right style of men's underwear as sweating in crotch area can result in chafing which makes the wearer uncomfortable during the sport.

Protect from Arthritis - Arthritis is one of the terrible pains that a person can suffer from. Many doctors suggest bike riding as it reduces the arthritis pain. It helps the joints and muscles to get stronger with the workouts. This also keeps the person fitter, as it motivates you to perform better.

Above are some of the perks of this physical activity that might help you.

In a nutshell, It can be seen that paddling protects an individual from serious diseases such as stroke, heart attack, depression, diabetes, obesity, and arthritis. Bike riding is a healthy habit that is applicable for all ages. It is easy to fit the exercise into the daily routine by riding to the shops, park, school,work or the other places.

It is important to don a breathable garments including the underwear. Men's jockstraps are crafted to provide the support and comfort down there during the sports activities. Some might also feel uncomfortable due to the minimum coverage that the attire provides. In such cases, the men's sports trunk can be a good option.The outfit provides the needed support while the fabric helps to fan away the sweat.

Article Source: http://EzineArticles.com/expert/Thom_G_Watson/2188037
http://EzineArticles.com/?6-Benefits-of-Cycling-You-Didnt-Know&id=9745167


How to Make Beef Stock at Home

 

How to Make Beef Stock at Home
By Amaka N

Home made soups are not only comforting, but are also a good source of nutrients. Virtually every country or territory have their own types of soups. Another advantage of homemade soup is that they taste better too. Especially when they are cooked with fresh natural ingredients. They can be eaten with either bread, starch or on their own, especially during winter. They are among the easiest foods to make,and packet and cube soups have nothing like the flavour and texture of their home made counterpart. Virtually any ingredients ranging from vegetables to even fruits to meat and poultry or as mixture of these can be used.

A very important ingredient in soup is the stock and making your own at home is worth the time and effort. For many people, the idea of making beef stock or any kind of stock at sounds daunting, but it need not be. It is a good way to use the fresh vegetables from your garden.Stock cubes save time and are convenient to use but should be avoided as much as possible because they tend to contain a lot of salt. Here is a simple recipe for beef stock which you can make ahead of time and store in the freezer for up to forty five days. Do note that it can only be stored in the freezer as it deteriorates quickly.

Utensils: large saucepan, slotted spoon, colander.

Ingredients: one kilogram marrow and shin bones, one large onion, two large carrots, one bouquet garni, five black peppercorns.

Procedure: ask your butcher to chop the bones into small pieces that you can handle.

Wash the bones thoroughly and place them in a large saucepan.

Add about two quarts of water to cover the bones

Add half a tablespoon of salt.

Bring to the boil and skim off any scum with the slotted spoon.

Simmer the Stock gently for two hours keeping the saucepan half covered. Be sure to skim occasionally during this time.

Peel and quarter the onion, peel and chop the carrots.

Add the onion, carrots, bouquet garni and peppercorns. Then continue simmering for another two hours adding more water if the level drops below the level of the bones.

Remove the stock from heat and strain with a colander.

Allow it to cool them skim off fat with absorbent kitchen paper. Use immediately or store it in the freezer.

This beef stock can be used when preparing vegetable soups, meats, casseroles, stews and broths.

For more recipes, go to http://www.icingbabe.blogspot.com

Article Source: http://EzineArticles.com/expert/Amaka_N/2486455
http://EzineArticles.com/?How-to-Make-Beef-Stock-at-Home&id=9845203


Gains Over 40 - My 5,000th Workout

 

Gains Over 40 - My 5,000th Workout
By Andy G

BEEN TRAINING SINCE THE "IRON AGE"?
Q: I've been lifting for about 20 years now, and I often struggle with joint pain and flexibility issues. How can I modify my workouts to still benefit from them?

A: "Age is just a number", some people will tell you. Yeah, tell that to your joints. After some 25 years of training hard and heavy in the gym myself - plates piled on top of one another in my daily battle against the iron - I often surprise people when they learn I'm 46.

Jim Stoppani, Ph.D., author of "Encyclopedia of Muscle & Strength" (Human Kinetics, 2006), co-author of the New York Times Bestseller, "LL Cool J's Platinum 360 Diet and Lifestyle" (Rodale, 2010), says your experience level and goals are the most critical factors of how you train. This is especially true for beginners, he adds, since there isn't much difference in how beginners of different ages should train. But as you become more of an intermediate and advanced lifter, you should start thinking about age-appropriate training. If you're an advanced older trainer, it's time to consider other areas of focus.

MODIFY YOUR ROUTINE FOR ADDED BENEFITS
Because declining hormone levels, specifically testosterone and growth hormone, contribute to a 3%-5% reduction in muscle mass per decade after the age of 25, you likely won't make dramatic changes in your physique regardless of how often you train, Stoppani says. You also won't lose what you have as long as you hit each body part once a week. I suggest incorporating more endurance activities, such as cycling and running, to boost your cardiovascular health, something men in their 40s and older should be concerned about. And in terms of flexibility take on activities that increase your range of motion and flexibility, such as martial arts or yoga. Exercises such as the clean and jerk and the snatch will increase your range of motion, flexibility and balance, since they involve an exaggerated range of motion.

One factor you certainly don't want to take for granted as you age is joint health. In fact, research shows that while heavy training can increase cartilage breakdown, light training can boost joint regeneration, meaning always going heavy is a recipe for sore joints. That's why I recommend alternating heavy and very light workouts for a particular muscle group.

LET YOUR AGE WORK IN YOUR FAVOUR
Maximise your testosterone and growth hormone levels by following these guidelines:

  1. Utilise extended warm-up and cool-down sessions.
  2. If you've been training for many years, back off your training frequently but substitute other physical activities to increase cardiovascular health as well as flexibility.
  3. To maximise testosterone, choose multi joint exercises performed with low to moderate reps (3-8) and longer rest periods (about three minutes), while avoiding high-intensity techniques like forced reps and supersets.
  4. To maximise growth hormone levels, use slightly higher reps (10-15) on multi joint exercises with slightly shorter rest periods (1-2 minutes or less), and use a variety of high-intensity techniques.
  5. Follow every heavy workout for a muscle group with one using very light weights (about 15-25 reps) to stimulate joint recovery.
  6. Use negative training every 2-3 months to stimulate the replacement of old and weaker muscle fibres with new and stronger ones.

There are millions hits on the internet search drive for Wellness - from mental to physical health. It takes quite a bit of research to find any one site that has so much to offer on all these fronts, let alone one that can combine all the needs for your innermost wellness - joy, bliss and beyond. For wellness' sake you can stop looking out there, and take some time for yourself, a sort of one-stop-shop: Balanced Lifestyle Wikipedia.

Also, stay informed about genuine reviews of the trendy products like Lean Belly Breakthrough, Grow Taller 4 Idiots, bioptimizers masszymes and many more to nourish and transform your everyday self.

Article Source: http://EzineArticles.com/expert/Andy_G/2325820
http://EzineArticles.com/?Gains-Over-40---My-5,000th-Workout&id=10032377


Floor Tile Size

Floor Tile Size  by Bob Urbanowski

Size matters when it comes to large format floor tiles. New ranges have recently been introduced to satisfy a demand for larger sized tiles. Large format tiles are popular because they are stylish, they can create an illusion of more space making a room feel larger, plus there is a modern chic feel to them. There are many different styles and colours available to suit most room colour schemes.

One of the largest sized tiles in stock at Tileflair (https://www.tileflair.co.uk/category-is-floor-tiles/) is the 1000 x 500 mm Maxima tile range. This size may be what your client is seeking, especially if size is the most important factor. But it is also important how you use it (the tile that is), the surface being tiled may not be able to support and cope with such a large tile. We class 600 x 300 mm tiles as large format, which may still create the desired effect. It is always best to double check if the surface you are fixing tiles to is suitable for the weight of the tile.

This significant increase of large format tiles has encouraged companies such as Rubi to adapt the techniques and tools used when laying down tiles to make the job easier...

Large format tiles do, generally, weigh more than normal tiles and, therefore, it is important to take some personal precautions. The use of a lumbar protector and knee pads will reduce tiredness and lower the risk of physical damage. Large format tiles and especially glazed porcelain floor tiles are more difficult to cut, therefore the use of a tile cutter specifically for this purpose should be used.

When laying down large format tiles, it is more difficult to reach all the tiles to correct levelling. In these cases, the rubber mallets with long handle will allow the user to reach easily those more remote areas (including those tiles already laid down) in order to retouch or verify their position and levelling.

Support and application of adhesive mortar: When laying down large format tiles, the base support must be a completely flat surface, because these materials must be laid down by using the "fine layer" technique (on occasions the "medium layer" technique). For this reason, it is necessary to use a notched trowel when applying the adhesive material. Normally, it is recommended to apply a double layer of adhesive mortar, however, if the tiles are going to be placed on walls the application of a double layer of mortar is essential.

Manipulation: Manipulation of tiles of great format is substantially improved by using DOUBLE or TRIPLE suction pads. Thanks to these tools, rectifying the position of the tile or checking the adhesiveness ofthe adhesive mortar is made a lot easier.

Alignment and joints: With the exception of rectified tiles, large format tiles normally present small dimensional variations however this can easily be corrected by using spacers and "T"-shaped spacers in the joints.

Levelling: Due to the large surface covered by each tile, the lack of level between tiles is a habitual problem when laying down this type of tile. In order to make this task easier RUBI manufactures the RUBI Tile Level, a new and quick levelling system, designed exclusively to be used when laying down large format tiles. The RUBI Tile Level allows the user to improve the levelling of the surface, avoid the movement of the tiles during hardening and make the process much quicker.

Specific adhesives are available for laying large format floor tiles, for example BAL Stone and Tile ptb. Large format tile adhesives (compared to normal adhesives) are thicker, stronger and more flexible to cope with the larger sized tiles and also allow for underfloor heating. Speak to your tile supplier for technical advice.

Other sizes of floor tiles are of course available. Popular floor tile sizes include 300 x 300mm, 333 x 333mm, 400 x 400mm, as well as modular floor patterns. Modular floor patterns can consist of 3 or 4 different sized floor tiles that fit together in a uniform pattern (usually 1 metre squared) that is repeated across the area of the floor being tiled. Modular floor patterns vary the grout lines and the different sizes of floor tiles add variation, creativity and style to the floor. It is a popular choice to have a natural stone or natural stone effect modular floor pattern in a country or rustic style kitchen. Other styles are available as well. It is common and useful to purchase modular floor pattern in a metre squared box, so that you do not have to calculate how many of each sized tile you require. All good tile shops or tile distributors will have modular floor patterns to give you and will work out how many tiles you will require for the area you are tiling. Examples of modular tile ranges at Tileflair include ST/ONE, Toscano, MarmiAntichi, Tivoli and Himalaya.

Bob Urbanowski works for Tileflair, who are experts in wall and floor tiles and have local stores and an online store. Tileflair has a range of kitchen tiles, bathroom tiles, floor tiles, wall tiles, mosaic, decorative, border tiles, ceramic, porcelain and glass tiles to suit all tastes and budgets.

Article Source: https://www.articlesphere.com/Article/Floor-Tile-Size/266352


Tips To Make Your Dog Behave Properly

Tips To Make Your Dog Behave Properly  by Jamie S Hanson

A pet Dog is man's best ally, right? Definitely not, if you have a doggy who is destroying your own furnishings, won't stop barking, or attempting to nip you.. Don't worry, though, because by implementing the following doggy behavior tips, you can turn your grouchy pup into a happy, loving doggy!

Tip one: Show em' whose boss!

That you are his master has to be proven to your dog and not the opposite. This does not suggest you need to be bad or violent to your dog in any way. Rather, you need to set house rules and follow through with a punishment if your dog does not obey them, just like you would with a child (but not in the same way, of course). The moment you have established being the head honcho, it will be much easier to train your dog.

Tip two: Show that you care!

Just like people, dogs need attention and love. If you ignore your dog by never ever spending time with him or loving him, then he will be less prone to react to your directions.

Tip three: Don't complain!

Be patient with your pup. Your coaching is new to him, and he may not catch on immediately. Despite the fact that you may turn out to be disappointed,it doesn't mean you shouldn't love him. Be patient and give your puppy time to adapt to the new limitations. With perseverance your efforts will certainly pay off in the end. In the meantime, don't grumble and take into account to offer pup plenty of love!

Tip four: Give em' a bone!

Rewards are great. They help people, so why wouldn't they help your doggie? When you see your dog doing something well, give him a treat! . If you offer your dog treats when he reacts, you will condition him to do the good behavior repeatedly. Ultimately, the good habits will certainly turn out to be your puppies new character and you will no more need to give away goodies .

On the other hand, in case your dog misbehaves, such as leaping on you as you enter the house; you need to ensure you do not reward him through praise or petting. A person usually wouldn't like his pet to get any kind of bad habit specially after the result of a good response.

Follow these guidelines and you are perfectly on your way to your puppies training. See below for additional facts on correcting certain dogs behavior habits. Turn Your dog from an irritating yipper-yapper into good pup with these beneficial tips!

Dog Training and Obedience Secrets Cut your dog training in half. Learn how to stop your dog's bad behavior!
www.mydogobediencetraining.info

Article Source: https://www.articlesphere.com/Article/Tips-To-Make-Your-Dog-Behave-Properly/239108


Internet Businesses Formula

Internet Businesses Formula  by Jasmine Stone

There is a right formula when you go about creating online businesses and this article will look at what you need to do to make sure that creating online businesses is a success for you.

The first thing that you must remember when creating online businesses is that you must develop a formula. If you want to different websites, you will want them to be run using similar systems or web hosts so that the work you do on one to improve overall performance could translate to similar improvements on other websites. This will help you create efficiencies and save time in the process. The key is to make sure that you have online business systems in place as well as a certain routine that you go around doing things. This may seem vague but it comes down to two things: how efficient you are with your time and how much time you have to spend on each venture. Having software such as Outlook to manage your time will be very beneficial towards you.

There are many different ways to help keep your business running smoothly for within this paragraph, we will look at some software that can help you manage your advertising in a very organized and smooth manner. A good piece of software that you can use is called Niche Portal Builder. This software can be used to help you develop web pages as well to newsletters and what you must do is simply give the software your domain name, keywords you want to use, what your e-mail is, your Adsense ID, and a few other details. Another piece of software that you can use is called Blog Solution. This software can help you build blogs which is important if you have many different blogging websites that you post to each day. By doing this they can post automatically to these blogs soon afterward without having to sign in to each account. You are even able to change the language because of their automatic language translation. These are two examples of different pieces of software that can help you out. Many successful Internet developers are able to maintain several websites by using software to create efficiencies between their different websites.

Hopefully this article on creating online businesses will help you when developing several websites. There are many different types of online businesses but many of them come down to the same sort of broad categories: selling on eBay, retail websites, services websites, and business-to-business websites. You can work within different categories easily but make sure to take what you learn from each different category and apply its in your other ventures.

Creating online businesses requires time and dedication on your part but you must make sure that the time you are spending is well invested. When you are dealing with multiple businesses, you must be as efficient as possible to make sure that each business is well-tended. If you spend a large amount of your time on one venture and that doesn't pay off as planned, this can hurt the other ventures due to neglect and the lesser amount of time you are spending on them.

Information on sourwood tree can be found at the Gardening Central site.

Article Source: https://www.articlesphere.com/Article/Internet-Businesses-Formula/207102


Barbell Floor Press Challenge Week 42

by

Joseph

 

I had a very good workout when I went to the gym last Monday. Here are the results:

 

Monday, November 5, 2018

 

standing barbell overhead press (Olympic bar)

135 lb x5x30s

 

fixed T-bar row

45 lb x 5x1

 

I was only able to exercise at the gym on Monday and I wanted to make the best of the abbreviated workout session. I focused my attention on the compound exercises that specifically challenge the core muscles, and they just so happen to be the standing barbell overhead press and an old favorite of mine: the t-bar row.

When doing t-bar rows, I typically put plates on an Olympic bar that is secured under a 45 lb dumbbell so as to prevent the lighter-weighted end of the bar from coming off the floor when I lift the end that has the weight plates, but this time I used a t-bar row machine. This apparatus is mounted to the floor and has a row attached to the front, a pair of foot holds where you place your feet when performing the exercise; weight plates are added on this end and then you can use a close neutral grip or wide pronated grip.

I opted for the close neutral grip since this is what I had always done when doing my traditional t-bar row lifts. Since it has been a while - and the fact that I had only 45 minutes to exercise, I did a few rows at 45 pounds; it felt good and I'll be increasing the weights soon enough. I was at 270 pounds or so when I did this back at my old gym.

I lifted 135 pounds using the Olympic bar and 45-pound plates; this is the first time that I've lifted this much since the days of my old gym. I can go much higher than 135 pounds and I plan on doing that starting the next time I return to the gym.

I'll keep you posted.

 

But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14

 

***Like us on Facebook!!!***

I'm living fit, healthy and happy(SM). Are you?

 

"Barbell Floor Press Challenge Week 42" copyright © 2018 Living Fit, Healthy and Happy(SM). All Rights Reserved.

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8 Details Helping You Better Cope With High-Intensity Riding

 

8 Details Helping You Better Cope With High-Intensity Riding
By Lin Yang

1. Check and repair the bicycle:

After assembling the bike, always make sure that the height of the saddle and the spacing of the handlebar suit you. If the bike has ever fallen on the ground, you must first check every part of the bike before you ride it.

2. Check the clipless pedal:

Tighten the screws and bolt splints since the loosened screws after a long ride can result in the skewing of the splints. If the splint moves too forward or too backward, it will lead to increased pressure on the knees when you are pedaling and increase the risk of injury. When you adjust the splint to the ideal position, make a marker so that when the splint deviates you can quickly tune it back.

3. Warm up before riding:

Stretching before riding can help reduce the problem of the stiffness of muscles and joints at the start of riding. Conduct dynamic stretching for 5-10 minutes by the leg-crossing stretches and scorpion-shaped stretches to open the hips and lumbar joints.

4. Control the riding frequency:

Control the frequency between 90 and 115 per minute to reduce the pressure on the knees, especially the femoropatellar joint. The use of lower gear ratio can bring about more improvements than the high-intensity riding, but at the same time increases the risk of injuries.

5. Remember to relax the muscles after riding:

Use a foam roller, if possible, to relax muscles and reduce the muscle acid pains. In particular, the relaxation of the iliotibial band, quadriceps, and piriformis (inner muscle) can make you recover faster. Your hands certainly can also be used to relax your muscles.

6. Prepare sufficient supplies:

Riding is long-time aerobic exercise. Dehydration and physical consumption will make you fatigued quickly, which increase the risk of sports injuries. Electrolyte-containing sports drinks can help you replenish not only water but also the sodium chloride, magnesium, potassium and other minerals lost with sweats. In addition, the banana is an effective sports supply for it is rich with three kinds of sugar (fructose, sucrose, and glucose), vitamin B, and minerals, which are consumed in a large amount when exercising.

7. Take portable Tools:

Cycling is a semi-mechanical sport. Sudden equipment damages such as a blowout, components-loosening for the bump of roads are inevitable, so tire spoon, spare inner tube, portable cartridges, and tools need to be prepared.

8. Purchase an insurance:

The purchase of insurance is quite necessary for the road situation is complex. Even if you are trying to be foolproof, the accidents are inevitable. So buy a suitable insurance for yourself and then start cycling, carefree.

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Article Source: https://EzineArticles.com/expert/Lin_Yang/409085
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