Train Like a Champion: 8 Fitness Tips From Rafael Nadal

For those of you who hide under a rock during Wimbledon, let me just clue you in: Rafael Nadal is a living legend. For most people, this World Number One Spaniard needs no introduction, influencing and inspiring millions of people with his passion for the game and, if nothing else, his physique. To be at the top of his game – which he is – Nadal has to pay close attention to his fitness and overall wellbeing. After all, tennis is a game that requires the perfect coordination of speed and agility to come out on top. Without these things, how on earth could top players endure lengthy and gruelling matches, put power behind those serves or recover when they’re sets behind? The question is, then, how does Nadal do it?

 

Not only is Nadal one of the “Big Four” of tennis (the others being Roger Federer, Novak Djokovic, and, of course, Andy Murray); Nadal is the number one player in the world so, clearly, he’s doing something right (If you’re interested, in the world rankings Djokovic is number two, Murray is number seven and Federer is number eight worldwide). The sheer brilliance of Nadal’s game has led wellness expert and writer Varun Swasthi to investigate the programme behind his performance, and, luckily, he’s sharing that knowledge with us. So, if you fancy yourself the next Wimbledon champion, here’s a comprehensive list of fitness tips from the master himself, so you can know all about his fitness regime, training tips and diet.

 

1. Endurance: According to Swasthi, ‘Nadal is very strong and has amazing endurance—the two very important factors that keep him in great shape and help him outwork his opponents.’

 

2. Agility: ‘Nadal believes in sprint training, as it keeps him on his toes all the time,’ Swasthi explains. ‘Since footwork and strokes are the two very important things to focus in a game, Rafa uses the running machine quite a lot for agility and to work out his leg muscles.’

 

3. Training: Swasthi details, ‘Nadal’s training regime consists of extensive strength training during the preseason and light work during regular season. His practice sessions make up for his workout in the gym. Hence he calls the clay courts his private gym. In the gym, Nadal uses a vibrating platform, which can contract muscles at least 30-50 times per second. The vibrating machine does wonders for muscle strength, blood circulation, flexibility and range of motion. It also reduces pain and helps you recover faster.’

 

4. Core: ‘Rafa believes in doing core work,’ Swasthi notes. ‘He does front bends at the waist, and then, engages in a variety of push-ups. Next he does a kind of pull-up, where he raises his body slightly and repeatedly for almost a minute.’

 

5. Resistance: Swasthi points out, ‘Nadal also uses the resistance band a lot, as these bands are more transportable than weights. They also allow for a better workout and a variable resistance. These resistance bands also work the shoulder and rotator cuff better than free weights. This is especially helpful for fixing your joints.’

 

6. Stretching: ‘Since recovery is very important in any game, Nadal stresses a lot on stretching,’ says Swasthi. ‘Rafa also focuses on getting the right amount of rest in order to not aggravate your injuries any further.’

 

7. Cardio: Swasthi outlines, ‘Nadal gets his share of cardio in water by doing exercises in a swimming pool. He swims, runs and jogs inside water that actually helps him increase his stamina.’

 

8. Indulgence: ‘Nadal confesses having a major sweet tooth and eating lots of chocolates,’ Swasthi comments. ‘But he burns all the calories by working out on and off the field.’

Categories: Fitness Programme, fitness tips, game, nadal, nbsp, number, Rafael Nadal, speed, swasthi

Shocking Treatment of Child Mental Health Patients

A shocking new report in the news this week has indicated that the mental wellness and wellbeing of child patients is being put at extreme risk due to lack of appropriate facilities. The report shows that an ever-increasing number of children under the age of 18 who are suffering from mental health problems are being sent for treatment in adult psychiatric wards.

 

For this to take place, many children are having to travel away from family and friends to units hundreds of miles across the country.

 

This problem has been highlighted before, and the Department of Health had previously promised that the practice would be stopped by 2010. It is well-known that young people should not be treated in adult psychiatric wards apart from in exceptional circumstances.

 

It is shocking, then, to find that the report this week states that the number of children under the age of 18 who are currently being treated in adult units runs into hundreds, and that the number is actually on the increase.

 

So far in the 2013 – 2014 period, data shows that 350 under 18s have been admitted to adult mental health wards. This compares starkly with 242 – the number of children who were treated in adult facilities just two years previously.

 

Narrowing down the group to under 16s, it was found that 12 children of this age were admitted to adult psychiatric wards in the past year, as opposed to just three in this age group a couple of years ago.

 

The health authorities contacted for the study also confirmed that children are being sent a long way for treatment. The data confirmed that 10 children were sent over 150 miles away to receive care. The furthest distance that a child was sent was from Sussex to Greater Manchester, a distance of 275 miles, as there were no beds available in facilities closer to home.

Categories: Adult, adult psychiatric, Child, Children, health, mental, Mental Health, nbsp, number, Patients, psychiatric wards

15 Reasons To Quit Cigarettes

Smoking’s a bad idea – it doesn’t take a genius to work that out. Unfortunately, despite the fact that so many people know that smoking is very bad for them, they still continue to do it. So, to give you a kick, here are the top 15 reasons to give up.

1. It’s going to keep getting more and more expensive – and that’s because taxes on cigarettes are only going to continue to rise as anti-smoking governments want to push people away from tobacco for good. So if you want to avoid seeing less and less money in your pocket every year, it is time for you to give up.


2. Cigarettes are covered in germs – that’s according to new research. And every cigarette that you find yourself smoking, it means that you are only going to be inhaling more germs into your lungs; not the best place for them to be. Give up and get rid of the germs.


3. If you don’t want to have increasing troubles in the bedroom, it’s a good idea to give up smoking. That’s because it has been shown in a number of studies that smoking can effect circulation and mean you’ll have less blood flowing around your genitals. That can make it harder for both men and women to get sexually aroused.


4. Giving up will make you sleep better. How does that work? Well, according to one study smokers are four times as likely to not feel rested after a night’s sleep. This is thought to be due to the effects of nicotine withdrawal on the body during the night.


5. You’ll have less wrinkles.


6. You might be able to get something out of your work for it. A number of companies now offer various incentives for giving up smoking. Talk to your HR manager about the different bonuses available for giving up smoking.


7. You will generally save lots of money.


8. You’ll enjoy your food a lot more. Smokers kill off their taste buds, while quitting allows them to grow back, which is a really top idea if you like to be able to taste the food that you eat.


9. Non-smokers have stronger bones than smokers. This is especially important as we all get older as our bones naturally weaken with age anyway. Smoking only makes this problem worse as it means that your weak bones are made even weaker by the cigarettes that you smoke.


10. Quitting is a good excuse for you to play more video games. According to one study, video games provide an excellent distraction from your cravings and can help fight off your addiction – so you’ve got an excuse when people question your new addiction to Grand Theft Auto.


11. You will reduce the number of colds you get. For a number of different reasons including the aforementioned fact that you are more likely to be inhaling germs, and also because you’ll likely have to stand outside quite often, smokers are more likely to get colds that non-smokers.


12. You’ll brighten your teeth up a lot. Cigarettes are well known for their ability to stain your teeth.


13. Your circulation will improve. If you suffer from cold hands or feet it could be to do with a weak circulation because of smoking. So give up to warm up your fingers and toes.


14. You reduce your risk of cancer and other dangerous diseases an awful lot.


15. You’ll be less likely to burn down your own house. The burning embers of cigarette butts are a common cause of serious house fires.

Categories: cancer, cigarettes, germs, number, smokers, Smoking, Video Games

How Does Your Penis Size Affect Your Sexual Capability?

Small penis syndrome, a psychological condition in which a man thinks his manhood is too small, affects many men. But is it something to actually worry about? British researchers found that 63 per cent of men complained about having a too-small penis, but that of all the men interviewed, none of them actually had a penis that was smaller than normal. A ‘normal’ penis measures in the region of 5.5 and 6.2 inches long, and 4.7 and 5.1 inches in girth. But even if your penis doesn’t fall into this category, the real question on a number of men’s minds is what a difference it makes to their sexual capabilities and their relationship.

Well, it seems to be good news on that front as well – 85 per cent of women reported that they were happy with their partner’s size. It’s not to say that women across the board don’t care about what men have ‘down there’, but it doesn’t seem to be the overriding feature of a great sex partner either. Sexual satisfaction appears to take a number of other factors into account before penis size is even mentioned. It’s a myth, possibly promoted through the porn industry, that women crave a large penis – large penises don’t instantly equate to an orgasm, and penis size can even skew a woman’s ability to achieve orgasm. In fact, for many women, having a large penis stops a lot of men from even trying in bed, assuming that getting an erection is the most they need to do to be a great lover. It doesn’t work this way though, and effort is always much more appreciated than assuming all you have to do is turn up to be great in the bedroom.

 

Usually when women complain about a man’s penis size, it’s that they’re also not having orgasms – because if they’re getting orgasms out of the sexual experience, they generally aren’t bothered about what size your penis is. But if you’re still worried about it, why not try mixing things up in the bedroom and aiming for positions which increase penetration and clitoral stimulation? try placing her legs on your shoulders when you’re in the missionary position, or enter her from behind when she’s on all fours. While length may not be an issue, it seems that girth is something women look for – the thicker the penis, the better, according to a number of women. This is because the greatest number of nerve endings are in the lowest part of the vagina, so when a thick penis pushes past the labia and into the lower vaginal walls, the sensation is more pleasurable. But that doesn’t mean that men with thinner penises are never going to satisfy a woman – penetrating whilst moving your hips in a circular position can increase this pleasurable sensation. Being thrusted by someone with a massive penis is actually painful for a lot of women, so it’s not on the wish list for most females. Men compare themselves to what they see in porn, but most women aren’t looking for that kind of physique. And another thing, men look at themselves from above, so their penis always looks smaller to them than it does to their partners.

 

Personality, as it always has been, is far more important to women than physical appearances – and that’s something to remember, regardless of what size you are.If you’re worried about your penis size, it may be worth looking into counselling to improve your confidence in the bedroom and to help you accept your body the way it is.

Categories: doesn, large penis, men, number, penis, Penis Size, sexual positions, size, small penis, Women

How Does Your Penis Size Affect Your Sexual Capability?

Small penis syndrome, a psychological condition in which a man thinks his manhood is too small, affects many men. But is it something to actually worry about? British researchers found that 63 per cent of men complained about having a too-small penis, but that of all the men interviewed, none of them actually had a penis that was smaller than normal. A ‘normal’ penis measures in the region of 5.5 and 6.2 inches long, and 4.7 and 5.1 inches in girth. But even if your penis doesn’t fall into this category, the real question on a number of men’s minds is what a difference it makes to their sexual capabilities and their relationship.

Well, it seems to be good news on that front as well – 85 per cent of women reported that they were happy with their partner’s size. It’s not to say that women across the board don’t care about what men have ‘down there’, but it doesn’t seem to be the overriding feature of a great sex partner either. Sexual satisfaction appears to take a number of other factors into account before penis size is even mentioned. It’s a myth, possibly promoted through the porn industry, that women crave a large penis – large penises don’t instantly equate to an orgasm, and penis size can even skew a woman’s ability to achieve orgasm. In fact, for many women, having a large penis stops a lot of men from even trying in bed, assuming that getting an erection is the most they need to do to be a great lover. It doesn’t work this way though, and effort is always much more appreciated than assuming all you have to do is turn up to be great in the bedroom.

 

Usually when women complain about a man’s penis size, it’s that they’re also not having orgasms – because if they’re getting orgasms out of the sexual experience, they generally aren’t bothered about what size your penis is. But if you’re still worried about it, why not try mixing things up in the bedroom and aiming for positions which increase penetration and clitoral stimulation? try placing her legs on your shoulders when you’re in the missionary position, or enter her from behind when she’s on all fours. While length may not be an issue, it seems that girth is something women look for – the thicker the penis, the better, according to a number of women. This is because the greatest number of nerve endings are in the lowest part of the vagina, so when a thick penis pushes past the labia and into the lower vaginal walls, the sensation is more pleasurable. But that doesn’t mean that men with thinner penises are never going to satisfy a woman – penetrating whilst moving your hips in a circular position can increase this pleasurable sensation. Being thrusted by someone with a massive penis is actually painful for a lot of women, so it’s not on the wish list for most females. Men compare themselves to what they see in porn, but most women aren’t looking for that kind of physique. And another thing, men look at themselves from above, so their penis always looks smaller to them than it does to their partners.

 

Personality, as it always has been, is far more important to women than physical appearances – and that’s something to remember, regardless of what size you are.If you’re worried about your penis size, it may be worth looking into counselling to improve your confidence in the bedroom and to help you accept your body the way it is.

Categories: doesn, large penis, men, number, penis, Penis Size, sexual positions, size, small penis, Women

Five Fantastic Ways To Build Your Six Pack

Everyone would love to have a great stomach. For men, there’s nothing more impressed than the ripped six pack, while almost every woman pines for a flat stomach they can show off come the summertime. Yes, the stomach is an important part of our perceptions about beauty and good looks. Yet so many people struggle to maintain their mid-section. What is it about the stomach that people find so difficult to stay in shape? The truth is that fat accumulates around your mid-section more quickly than it does around other parts of the body leading to the famous ‘beer belly’. So that means if you’re going to get the washboard abs of your dreams you’re going to have to put the work in. So here are our top five tops for getting the perfect stomach.

 

Number One – Decrease Your Body Fat

As we have already said, body fat tends to accumulate around the belly, so that means if you have a less than optimal body fat ratio, the first thing to suffer will be your stomach. The optimal range for men is to be between 8-10 per cent body fat in order to have defined abs. For women that figure is around 12-15 per cent. But the only way that you’re going to this effectively is by eating a better diet and exercising more; it’s not rocket science. Do the right things and reduce your body fat – this is your first step to the amazing stomach you’re looking for.

 

Number Two – Build Up The Muscles In Your Mid-Section

This is another obvious one, but you’re going to have to put in a lot of work where it counts – your stomach muscles. But that doesn’t mean that you should just sit around all day doing crunches and other abdominal exercises. The abs need quality workouts rather than quantity if they’re going to be effective. Weighted exercises are always going to be the best idea if you really want to have deep lines or ‘ripped’ abs.

 

Number Three – Decrease The Stress In Your Life

You weren’t expecting this one, were you? Yes, that’s right, stress is bad for you if you’re looking to work on your abs. This is due to a complicated scientific process where our bodies release more cortisol when we are under stress. Cortisol is very bad news if you are trying to build muscle or trim fat off, so it’s no surprise that as soon as you get the cortisol as a part of your life, it ruins your plans pretty quickly. So avoid the stress – find whatever way is best for you to relax and do some more of it.

 

Number Four – Stay Properly Hydrated

When it comes to building muscle, it can’t be said strongly enough that water is your best friend. You really do need to stay hydrated if you want to get a great six pack and a flat stomach. And water is the best way to hydrate your body without any doubt. So drink plenty of water and you’ll be doing you and your stomach a big favour.

 

Number Five – Avoid Those Problem Foods

We’ve all got our vices and our bad habits. There will be certain foods in your life that you really love but that you know are not good for you. Unfortunately we have to suffer for our art, and we have to suffer especially for our six packs. If you’re going to get the stomach that you crave you’ll need to stay away from those foods that you know are bad for you.

Categories: Abs, body, Flat Stomach, mid section, nbsp, nbsp number, number, Six Pack, stomach, Stress

The Female Orgasm: Four Myths Every Woman Should Know

Categories: Facts, female orgasm, myth, myth number, Myths, nbsp, nbsp myth, number, orgasm, regular basis, Women