miersports
MIER
MIER began with a singular mission: to create durable high-performance outdoor gear without the premium price tag that consumers would expect to find on such high-quality products.
83 posts
Don't wanna be here? Send us removal request.
Last Seen Blogs
Text
Core Workout for Beginners
If you're getting started exercising or planning on starting very soon, a beginner core workout is probably one of the main routines you'd like to put on your list. But there are some things you should know before you dive into just any core routine.
Physical strength starts in the core. However, the idea of the core can mean different things to different people. Many people recognize the abdominal muscles as the body's core, but the human core structure is much more than that. The body's core area includes all the body's muscles except those in the extremities (including the head).
Essentially, this means that there are far more muscles involved in complete core training than most people assume. Comprehensive core training is a fundamental part of fitness training and too often overlooked when working out.
Here are the top ten benefits of core training:
1）Tightens the abdominal structures involved in movement and improves the transfer of power to and from the extremities.
2）Teaches the muscles to work together efficiently and effectively.
3）Aids in the prevention of injury.
4）Strengthens and improves the torso's stabilization.
5）Can improve respiratory function.
6) Facilitates proper distribution of weight and assists the body in absorption of force and transfer of forces.
7）Enhances neuromuscular efficiency throughout the body and neuromuscular control for efficient movement and physical positioning.
8）Improves spinal and postural control while the body is still and in motion.
9）Helps to stabilize and align the spine, ribs, and pelvis of a person to withstand static and dynamic force.
10）Tightens and flattens the tummy.
For beginners, it is recommended to start with 10 minutes of core exercises, twice a day, morning and evening. Here are some core workouts for beginners that you may need.
Weather Vane
Begin on all fours, with palms flat on the floor (fingers facing forward) and wrists and elbows directly beneath shoulders. Knees should be directly below hips and neck should be long and neutral. Engage the core, then slowly extend the right arm forward and left leg back until both are parallel with the floor. This is your start position. With control, reach the right arm out to the right side and the left leg out to the left as far as possible while keeping back flat and level. Reverse and return to start position. That's one rep. Perform 15 reps on each side.
Table-Top Knee Taps
Start on all fours with palms flat on the floor (fingers facing forward) and wrists and elbows directly beneath shoulders. Knees should be directly below hips with toes tucked and pressed into the mat. Keep neck long and neutral. This is your start position. With core tight, lift knees off the mat so that hips are in line with shoulders. Hover for one to two seconds, then release knees to the ground. That's one rep. Perform 15.
Single-Leg Stretch
Lie on back with left leg extended straight in the air, just above the mat, and head and shoulders curled up off the floor to hug right knee to chest with arms. Keeping left leg straight, hover left foot a few inches off the ground. This is your starting position. Slowly and with control, release and straighten the right leg to hover above the floor while bending the left knee towards the chest and wrapping hands around the left shin. That's one rep. Perform 15.
Take these three workouts as a group. Repeat two groups a time and twice a day. Start today with MIERSPORTS and tick for some time, and you will find the changes!
0 notes
Text
Mother's Day Gift Guide
Mother’s Day is a celebration honoring the mother of the family, as well as motherhood, maternal bonds, and the influence of mothers in society. In this special year, Mother’s Day is a good opportunity to show your love to your mom. Usually, people will send some gifts to their moms to express thanks for their mother’s hard work. Your special people deserve special gifts. To help you find the best Mother’s Day gift, we’ve rounded up a Mother's Day Collection of our most thoughtful presents that any mother would love.
Large Lightweight Insulated Lunch Bag
It’s designed with 2 in 1 style - purse & lunch bag which gives users a new experience on lunch bag fashion. The bag weighs less than 1lb. Thick insulation walls help to keep food cold/fresh for more than 8 hours with an icepack. Mothers don’t need to worry about fighting for fridge space at work anymore.
Sun Protection Running Shirts with Thumb Holes
The relaxed fit and everyday design make this shirt a comfy base layer or a stand-alone layer that can be worn everywhere. Multiple colors meet different tastes. It will work well for the mother’s everyday needs. Also, the sun protection feature allows the skin to stay protected! A perfect gift for a mother!
Women's High Waist Yoga Leggings
These leggings provide excellent stretch for yoga, fitness, or everyday use. Functional pockets make it easier to carry items when exercises. Tummy control providing a sexy shape and no see-through fabric would catch the mother’s heart. A good partner for mother’s wardrobe!
Travel Neck Pillow Luxury Memory Foam For Neck Pain
Is your mother still suffering from neck pain when driving, traveling, or indoor rest?
This neck pillow would solve this matter! It adopts an M-shaped support design, which can better protect the neck and head. Also, it adopts the adjustable fixed buckle design, let users feel comfortable. A wonderful gift for every mom.
If you didn't see something that you think is a good fit as a Mother’s Day gift, feel free to hop over to our Mother's Day Collection and check around! Thanks for making home the happiest place to be and Happy Mother's Day to every best mom!
0 notes
Text
Spring Camping Tips
Spring is coming now. Warmer weather, flowers blooming, and signs of new life after the cold, it is time for camping. Do you need any inspiration on planning your spring camping trip? Follow MIER and here are some tips that have you benefited a lot.
Get Your Equipment Prepared
Spring is a season that people are more likely to update their camping gear. Before diving in headfirst with an inaugural camping trip, however, it’s a good idea to make sure that it all works and fits your needs and you know how to set it up. Take some time to use your gear in a yard or park close to home for a night, and get comfortable with it before embarking on your trip. Even if it’s not the new gear, it’s likely equipment that’s been in storage for at least a few months, and could benefit from a test run to make sure it’s still up to snuff.
Pack Extra Changes of Clothes
Pack your stuff in advance will make it easy to camp. but make sure and triple-check the forecast as close to your departure as possible so that weather conditions are as accurate as they’re going to be. Use more than one weather app or website, and consider ringing up the campground to see what conditions are like at your destination. Regardless, play it safe by packing more layers and dry equipment than you assume you may need.
Plan Your Meals
Proper nutrition is essential during camping which supports your energy to enjoy the camping and help you withstand the cold spring night. You can prepare healthy curries and soups in advance, freeze them and pack them in coolers. And heat them on your camp stove once you arrive at your destination. If you can’t manage to cook, it is a good choice to buy frozen meals which are specially designed for camping from the store. All you need to have them ready to eat is hot water.
Watch Out The Wildlife
Animals will increase their activities at the end of winter. After they come out of hibernation, animals such as bears, elk, deer, and goats will be out in search of food while others will be giving birth. Remember to give way to animals. Reach out to a park ranger should you notice a wounded animal and resist any temptation to help their young ones. Many times, their mothers will be close by and they can be dangerous. Be on the lookout for the growth of new, poisonous, and delicate flora.
Spring is a shifty and challenging time to go camping filled with unpredictable conditions. So the spring camping needs to be well prepared and you will get a different experience through it. Hope this passage will be helpful to you!
1 note
·
View note
Text
HIIT Workout to Get You Ready for Summer
What is HIIT? HIIT, high-intensity interval training, is a form of high-intensity cardiovascular training modality that alternates between short periods of anaerobic exercise with short recovery sections. It is becoming more and more popular due to less time requirement and noticeable effect. You will inevitably experience repeated high-intensity efforts throughout your exercises and your ability to recover and outbreak the next effort can make your muscles stronger. If you’re interested in HIIT but you don’t know how to begin, follow MIER and get ready with us.
Beginners interested in HIIT should make sure they feel comfortable with the movements before trying to do them for a set, which can motivate you to do more reps. However, remember do not sacrifice form for more reps or faster execution of the movement. It's always quality before quantity or speed. And it’s important to recognize pain, especially in your joints, which is different from the burning you may feel in your muscles when they’re working and moving. If you feel any kind of pain or discomfort, you should stop. Please know that safety comes first in the exercise.
If you’re interested in an efficient, here’s what you need to get started. Before you get started, it’s important to do a short warm-up first—Then you’re ready to get started with this sweaty HIIT workout you can do right in your living room.
Exercise 1
Reverse lunge & Push-up
Complete 20 seconds of the reverse lunge and 10 seconds of the push-up. Repeat. Rest for one minute. Complete five rounds total.
Steps for reverse lunge:
Stand with your feet shoulder-width apart, core engaged.
Step back with your right foot and bend both knees to sink into a lunge. Keep your core engaged, hips tucked, and back straight.
Return to your starting position by pushing off your right foot and stepping forward.
Repeat on the other side. Continue to alternate sides for 20 seconds.
Steps for push up:
Start in a high plank with your palms flat, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.
Bend your elbows and lower your chest to the floor.
Push through the palms of your hands to straighten your arms.
Exercise 2
Side shuffle with floor tap & slider arm circles
Complete each exercise for 30 seconds (switch sides halfway through for the arm circles). Rest for one minute. Complete five rounds total.
Steps for side shuffle with floor tap:
Stand with your feet hip-width apart, core engaged, and hands clasped at chest height.
Come into a half squat by bending your knees a little and sending your butt back.
From that position, shuffle to the right as quickly as possible for four to five feet (or as space allows). Move your feet fast, going for speed rather than how big of a step you can take.
When you reach the end, tap the floor with your right hand.
Shuffle to the left and tap your left hand to the floor.
Continue to move back and forth as quickly as possible for 30 seconds.
To keep this workout lower-impact, you can remove the shuffle and do lateral lunges instead. Omit the floor tap if it feels uncomfortable for your back.
Steps for slider arm circles:
Start in a high plank with a slider under each hand, hands shoulder-width apart, shoulders over wrists, core, and glutes engaged.
Press your left hand into the slider and slowly draw a counterclockwise circle. Reverse the movement to draw a clockwise circle for one rep. Keep your core and glutes really tight and try not to let your hips move.
Continue for 15 seconds, then switch sides.
These sets of workouts core your muscles and let your body burn the fat more effectively. And they are kind to beginners. Remember to do a workout in a comfortable situation. Please stop when you feel pain or hurt.
This summer，HIIT with MIER and sweaty with all HIIT lovers!
0 notes
Text
How to Stay Safe While Hiking in Spring?
With nature waking up, wildflowers blooming, tiny little leaves sprinkling the trees，why would you stay at home?
Spring is probably the best season for hiking. Gone are the shivering cold temperatures, in are crispy cold mornings, pleasantly warm days, and beautiful fresh flowers. The trails are generally pretty empty, and accommodations aren't in high season yet.
For hikers, following these tips managing your adventures less perilous.
Unpredictable Weather
Though hikers head out on the trail wearing a light fleece, spring weather is unpredictable. If it gets cold or rainy, you may catch hypothermia, which will make your body temperature lower to a deadly level. If you are wet, that damp clothing sucks your body heat away. So it is necessary to prepare a water-resistant jacket in order to avoid being wet and always have a dry layer packed away in a dry bag. You should also wear water-resistant and quick dry hiking pants, too.
Pay attention to the forecast but be prepared for the worst. The forecast is usually right but mountain weather is hard to predict and differs from the temperatures down in the valley.
High Water Level Danger
One of the most dangerous conditions that a hiker can encounter is high water crossings. Between snowmelt and torrential spring rains, creeks swell quickly to make an impassable barrier.
In order to cross creeks safely, the best idea is to plan your hiking routes carefully and avoid fording any creeks and plan on using reliable wilderness bridges instead. If you must cross, follow these steps:
use trekking poles.
keep your boots on or wear stream crossing shoes with good tread and support.
unbuckle the belt on your backpack or plan on bringing your pack across on an elevated pack line.
Muddy Condition
Mud can be dangerous to yourself. When you are stuck in the mud, you get a feeling like being swallowed by mud.
The suggestion is to avoid hiking in certain areas during mud season especially in the mountainous areas with steep trails dealing with snowmelt and spring rains.
If you can't find anywhere else to hike, then tighten up your boots and make sure your gaiters are snug. Use trekking poles to probe the bottoms of the mud pits and steady yourself on improvised bridges. Most of all, take it slow and remember to scrape the mud off your boots before entering the tent.
Spring Insects
As disease-carriers, insects possess more danger than an annoyance. What’s more, you may be driven into a mosquito swatting frenzy that makes you lose your balance and tumble off a cliff.
Bite prevention is the key to dealing with insects of all varieties while hiking. First, you can treat all clothing and boots with permethrin. The treatment lasts several washes, repels mosquitoes, and kills ticks. Second, use a DEET- or picaridin-based lotion on your skin.
Do you go hiking in the spring? What are a few tips that you have for staying safe and having fun? Welcome to share with us!
0 notes
Text
How to Jump Rope in an Easy Way
Jump rope is one of the best workouts you can do. You’ll burn fat, lose weight, and improve your heart, all while gaining lean muscle mass. As it is shown in the study which was published in 2013，college men who spent 10 minutes jumping rope daily for six weeks improved their cardiovascular fitness just as much as college men who spent 30 minutes jogging for the same time. Moreover, jump rope can be easily combined with a workout which allows it more interesting.
Three jump rope workouts described as the following will make you love this at-home exercise.
Jump Rope Strength Workout
Round 1
Basic jump (20 seconds), rest (40 seconds)
Push-up (20 seconds), rest (40 seconds)
Basic jump (20 seconds) rest (40 seconds)
Squat thrust (20 seconds), rest (40 seconds)
Basic jump (20 seconds), rest (40 seconds)
Round 2
Basic jump (20 seconds), rest (40 seconds)
Inch worm (30 seconds), rest (30 seconds)
Basic jump (20 seconds), rest (40 seconds)
Body weight squat (30 seconds), rest (30 seconds)
Basic jump (20 seconds), rest (40 seconds)
Jump Rope HIIT Workout
Round 1
Basic jump (20 seconds), rest (40 seconds)
Squat jump (30 seconds), rest (30 seconds)
Basic jump (20 seconds), rest (40 seconds)
Mountain climber (30 seconds), rest (30 seconds)
Basic jump (20 seconds), rest (40 seconds)
Round 2
Alternating foot jumps (20 seconds), rest (10 seconds)
Drop squat (30 seconds), rest (30 seconds)
Alternating foot jumps (20 seconds), rest (10 seconds)
Forearm plank (30 seconds), rest (30 seconds)
Alternate foot (20 seconds), rest (10 seconds)
Drop squat (30 seconds), rest (30 seconds)
Alternate foot (20 seconds), rest (10 seconds)
Jump Rope Endurance Workout
Round 1
Freestyle jump (30 seconds), rest (30 seconds)
Repeat five times total
Round 2
Freestyle jump (40 seconds), rest (20 seconds)
Repeat five times total
Round 3
Freestyle jump (30 seconds), rest (30 seconds)
Repeat five times total
We mentioned above are workouts easy-to-do at home and the difficulties are kind to newbies. Ready to hop to it? Grab a rope and try on your equipment and give these workouts a try.
0 notes
Text
Best Tips for A Perfect Picnic
As the weather warms up, outdoor spaces like parks or beaches, even your backyard provide a safe environment that allows you to get out of the house for a while. And if you practice proper social distancing measures, it can also be a great opportunity to safely hang out with friends. Why not roll out your picnic blanket and enjoy a good time. Here are some tips to help you make an ideal picnic.
Choose a right spot
The point of a picnic is to eat on the ground, so it is necessary to pick an idyllic, lush, and grassy, and with plenty of natural shade. Utilize the shade in case it gets too hot, and make sure that there's plenty of surrounding space for children to run around. A spot near indoors is convenient for you to switch to if it is raining.
Choose a blanket
A blanket creates a unique sense of picnic fashion and it can provide a clear space for sitting and place foods. This blanket is a cheeky, easy-to-clean waterproof option.
Prepare your recipes
The best picnic food ideas aren’t just delicious - they’re simple, too. They’re dishes that you can make ahead knowing that they’ll still taste great when you’re ready to eat. They’re easy to pack in a cooler bag, and you only need a few utensils to serve them.
Main foods: sandwich or salad is a good choice for your mains.
Sandwiches are the best picnic food out there! They’re compact, so they don’t take up too much space in a cooler or bag, and you can eat them with your hands. To pack them, wrap them in a reusable sandwich wrap or foil so that they hold together until you eat.
1) Caprese Sandwich
Good picnic food doesn’t have to be complicated, and this Caprese sandwich is here to prove it. Juicy tomatoes, creamy mozzarella, and fresh basil fill it with delicious flavor and texture.
2) Egg Salad
This salad is made with Dijon mustard, lemon, capers, chives, and dill, giving you a fresher and more flavorful experience than other salads. Also, you can add other ingredients to make it heartier.
Dessert: cupcakes, juice, fresh fruit, or jelly. All of them are easy to pack and good taste.
Other items you may need
Sunglasses
Hat
Bug spray
Cutting board
Antibacterial wipes
Napkins
Balls or balloons to entertain the kids or decoration at the picnic
Ice packs with a large cooler bag to keep the food cool and safe
Trash bags to pick up what you left
Have fun
Plan ahead and prepare what you need for the picnic and the last thing you need to do is enjoy the best picnic time with your families or friends!
0 notes
Text
What Kind of Warm-up Should Do Before Workout?
If you’re short on time, you may skip a warmup and jump right into your workout. But doing so will increase your risk of injury, and put more strain on your muscles.
When preparing for any kind of exercise, it’s important to take a few minutes to ease your muscles into exercise mode. Doing so can help you reap many fitness rewards.
Here are benefits of warming up to help you realize the importance of warm-up:
Raise your body and muscle temperature
Reduce the risk of injury
Help you mentally ready to exercise
Increase your flexibility to do several exercises
Also, we prepare some examples of exercises that you can try before starting your daily workout.
High Knee Skips (1-2 minutes)
This warm-up exercise should best be done before intense workouts because it very quickly increases your heart rate and body temperature. Stand up straight, and then start raising your knees one after the other in quick succession. You should notice that your body should move up by jumping or skipping. Also, your knees should be up to your stomach and be perpendicular to it.
Glute Bridge
This one is great to warm your muscle on the back and it is easy to be achieved. All you have to do is to lie on a mat with your knees raised, and then gently and slowly, lift your hips up. Your feet will remain stable. You can do it in these two styles:
20 reps going up and down one after the other;
Going up, holding that pose for 3-5 seconds, coming down, and then repeating the process. 10 reps are more than enough.
Burpees (1-2 minutes)
This one can improve your whole body’s bleed circulation and make your muscles work. Stand with your feet shoulder-width apart. Hinge at the hips and bend your knees to squat as deeply as you can and place your hands on the floor. Jump feet back to come into a high plank position (top of a push-up). With core engaged, bend elbows to lower chest to the floor, like a push-up. Press back up as you jump your feet back into a deep squat and jump (or stand) right back up, landing on the balls of your feet.
Inner Thigh Stretch-butterfly Pose
This pose stretches your inner thigh, abdominal, and groin muscles. And when you doing this exercise, you look like a butterfly. Do it as the instructions lead:
Sit on the ground, and place the soles of your feet together in front of you. Let your knees bend out to the sides.
Place your hands on your feet as you pull your heels toward you.
Keep your back straight and your abs engaged as you let your knees relax and inch closer to the floor. You’ll feel a slight pressure on your groin muscles.
Breathe deeply and hold this position for 15 to 30 seconds.
Repeat 3 times. Move your feet closer to your groin for a more intense stretch.
Triceps Warm-up
This one helps you extremely stretch your arms muscle. Bend your left hand and put this hand to your back. Then, use the right hand to touch the elbow of your left hand for applying more pressure in a downward direction. Keep this pose in 30 seconds and then repeat with your other hand. When you put your hand behind your neck, make sure your upper arm is straight and not tilting sideways.
As we have mentioned 5 warm-up poses above, try to spend 10 or more minutes to warm up your body. It is really an important part of any exercise routine. Your body needs some kind of activity to get your muscles warmed up before you launch into your workout.
0 notes
Text
Best Surfing Guide on History & Tips
History of Surfing
Surfing has become a popular activity for many years and it is a sport with an impressive history. Although the exact origin of the sport is unclear, it was first practiced in 1767 by Europeans in Tahiti. However, studies suggest that the sport was practiced by Polynesians long ago. Data from Polynesian history indicate that the person who surfed best became the chief of the tribe. That just shows that even in the early days, surfing was very exciting for people. Today surfing is one of the most popular water sports and is an inspiration for many games and slots.
Hawaiian surfing is attached to a rich tradition. For their ancient inhabitants, in a way, surfing is not a simple water sport but stands their way of life.
The construction of a surfboard allowed people to conquer the sea. As more and more people developed an interest in surfing, the design of board began to change into varieties to express people’s desire to conquer the wave easily.
In the 1960s, surfing was greatly popularized as movies and music such as Beach Boys got international attention. More people wanted to know how one could simply use a board to surf in the ocean.
Today, surfing is easy to learn by taking lessons and guides and surfing tips for beginners from professionals.
Location of Surfing
If you want to catch the best surfing moments, it is important to target the right destinations. Most of these are located adjacent to top beaches to allow you to have as much fun as possible. Here are some of the top surfing destinations.
Pipeline, Oahu, Hawaii
Superbank, Gold Coast, Australia
Mentawai Islands, Indonesia
Bundoran Beach, County Donegal, Ireland
Supertubes, Jeffrey’s Bay, South Africa
Surfing Tips for Beginners
As you pick the surfing board and head to the beach, here are the tips to guide you.
1) To prepare months in advance
An expert recommends that you should prepare your body at least six months in advance by doing pool lengths and running. The ideal is to swim twice a week and to run 20-30 minutes also twice a week.
2) To get up
To make a successful take-off on your board, some exercises will be very useful. Do some pumps and stand up, like what you will do on the surfing board. Notice that you need to bend your knees but backs. And you can make them at home because sometimes we’re a little ashamed at the beach.
3) To keep balance
To fit on a board, it is essential to know how to represent your body in space. For beginners, we recommend that you try to “walk on the edge of a sidewalk” or “put your socks on in the morning with your eyes closed “. It is important to close your eyes to make all brain sensors work. Two methods both are effective to plant your balance.
4) To use an extra paddle
This is a tip that can be applied to surfers of all levels. When you’re paddling for a wave and feel the energy of it start to lift you into it, take one stronger paddle. The extra velocity will make it so you’re not stuck at the top of the wave, making the drop much easier.
5) Fall flat
If you’re going to fall, the best way to not injure yourself is to fall nice and flat. Never dive headfirst off your board; try to flop onto your side or back. Even jumping off feet first can be dangerous due to the uneven nature of the seafloor.
Have fun in your surfing
The most important thing about surfing is you enjoy the pleasure of the wave and the sense of conquering the sea. There is an old going says that the best surfer in the water is the one having the most fun! If you want to experience the joy of surfing, why not take MIER Waterproof Gear and go out to the sea!
For more MIER special coupon and surprise, just click here to explore.
0 notes
Text
What to Eat Before Running?
Do you often wondering what you should eat before and after a running or workout? You may ask whether it's necessary to eat at all? This is an important question to ask because proper fuel can make a huge difference in your energy level, mood, and results and greatly influence how likely you are to work out again. There’s no one-size-fits-all answer. One thing you should know, however, is that the food you put in your body before your running can definitely affect how you feel and whether or not you meet your workout goals. Here are some guidelines on how to fuel your run with the right meals and snacks.
What to eat before running?
What you eat before running should be easily digested and supplies energy for your run. Therefore, it should be high in carbohydrates. Carbs are your body’s main fuel source because they are quickly turned into energy.
There are two types of carbs that you need to differentiate between complex carbohydrates and simple carbohydrates.
The difference is that complex carbohydrates provide longer-lasting energy but they cost longer time to be digested than simple carbohydrates. Just as the name implies, simple carbs can be broken down more quickly but don’t last as long.
Totally, consuming complex carbohydrates is the better choice if you allow your body enough time to fully digest before a workout. Here are some tips on complex and simple carbohydrates:
1) Complex carbohydrates
whole-wheat (bread, pasta, flour)
whole grains (oatmeal, brown rice)
legumes (black beans, lentils, chickpeas)
starchy vegetables (potatoes, corn, peas)
2) Simple carbohydrates
processed foods (pastries, cookies, candy)
dairy products (ice cream, chocolate)
In addition to high carbs, a pre-running meal should be moderate in protein and low in fat.
They support muscles and serve as a backup energy source when you burn carbs out. Here is a proportion of carbs, protein, and fat for your information: eat 60% carbs, 30% lean proteins, followed by 10% quality fats. If you want to add proteins and fats, consider these options:
1) Protein sources
Legumes (beans, peas, lentils)
Fish (tuna, salmon)
Eggs
Yogurt
2) Healthy fats
Nuts (almonds, pecans, peanuts)
Seeds (sesame, sunflower, pumpkin)
What you shouldn't eat before running?
In the same way, poor nutrition before running will have a negative impact on your performance.
Avoid foods that are high in fat and fiber, especially saturated fats. While some fats can be healthy in moderation and an essential part of a balanced diet, not all fats are created equal.
Saturated fats are harder to be broken down by our bodies. High amounts of them before a run or workout can trigger digestive distress and make you feel sluggish.
Likewise, high fiber foods have a lot of health benefits. Unfortunately, however, they are hard to digest. While they are generally good for you, high fibers will prevent peak performance. Here are the specific foods that you should pay attention to:
1) Saturated fats
Cheese
Chocolate
Cake
Pizza
2) High fiber foods
Apples
Pears
When to eat before running?
You may still have one question left: how long before your run should you eat? It’s the combination of what and when that contributes to a successful run. The answer to this question would vary from person.
There are some guidelines you should follow if you’re still figuring out the best time to eat before your run.
As we have discussed, your body will spend too much energy on digestion instead of running. So it is important to allow your body to digest first. If you are new to running, this can be a general rule of thumb for you to start:
Large meal: 3-4 hours before a run
Smaller meal: 2-3 hours before a run
Snack: 30-60 minutes before a run
Moreover, you can always adjust your schedule according to your situation. If you’re feeling good, you can stick with the time or try to move the meal a little closer to your run.
Whenever you feel any discomfort or lack of energy, slightly increase the time between meal and workout. There is a saying that eating in moderation works efficiently than a workout. So get this eating guideline and pick up MIER RUNNING SERIES, ready to burn your calories!
0 notes
Text
Six Yoga Poses for Beginners
If you’re a green hand in yoga, you may feel intimidated by the die-hard yoga poses. It is normal. Everyone is grown up from a newbie and will get start somewhere. You can practice some simple poses as the basis and help you to practice advanced posed easily.
Here are six poses for beginners to warm up soon. They will help you get started and make you feel comfortable when learning any yoga practice.
Mountain pose
It is the basic pose for all standing yoga postures and full inversions. Once you understand the proper form of Mountain pose, it will be easier to gain and maintain the alignment for all other standing poses and inversions.
Step:
Stand with feet together and arms at your side. Ground your feet, making sure to press all four corners down into the ground. Next, straighten your legs, then tuck your tailbone in as you engage your thigh muscles. As you inhale, elongate through your torso and extend your arms up, then out. Exhale and release your shoulder blades away from your head, toward the back of your waist as you release your arms back to your sides.
Child's pose
This easy pose relaxes your nervous system and is a great place to take a breather.
Step:
Start in a kneeling position with toes tucked under. Lower your butt towards your feet as you stretch your upper body forward and down with arms extended. Your stomach should be comfortably resting on your thighs, with your forehead touching the mat.
Cat pose
It is a pose to improve posture and balance — ideal for those with back pain. The benefits of this synchronized breath movement will also help you relax and ease some of the day's stress.
Step:
Begin with hands and knees on the floor, spine neutral and abs engaged. Take a big inhale, then, as you exhale, round your spine up towards the ceiling and tuck your chin towards your chest, releasing your neck. On the next inhale, arch your back and relax your abs. Lift your head and tailbone upwards, being careful not to place any pressure on your neck by moving too quickly or deeply.
Side plank
This pose helps us organize muscles of the side waist and outer hip, and forces us to recruit core, chest, back, and leg muscles to retain our balance.
Step:
Support your body by using your left hand from the ground and put your right hand rested on the hips to keep balance. Remember to keep the upper arm is 90 degrees from the lower arm. Keeping your core muscles and legs engaged, roll both your heels to the right. Stack your left foot on top of the right. Draw your legs together and push them out through the feet.
Prone backbends
This posture strengthens the muscles of the posterior shoulder, spine, buttocks, and legs and avoids your head and shoulders falling forward.
Step:
The tops of the thighbones are grounded and the legs lengthen backward and upward as the spine moves forward. Use the arms to help seize the legs.
Take care to stay relaxed at the base of the skull, emphasizing the forward rather than the upward movement in the backbend. Take care to stay relaxed at the base of the skull, emphasizing the forward rather than the upward movement in the backbend.
Meditation
Meditation helps to reduce anxiety, stress, and perceive pain.
Step:
Get comfortable and prepare to sit still for a few minutes. After you stop reading this, you’re going to simply focus on your own natural inhaling and exhaling of breath.
Focus on your breath. Where do you feel your breath most? In your belly? In your nose? Try to keep your attention on your inhale and exhale.
Follow your breath for two minutes. Take a deep inhale, expanding your belly, and then exhale slowly, elongating the out-breath as your belly contracts.
After learning six fundamental poses for yoga beginners, the advanced poses will be easier for you. Feel free to bend your back and feel the stretch of your body, pick up your yoga gear and enjoy your time in yoga.
0 notes
Text
How to Run Faster?
Running offers many benefits for your whole body. It can not only help to build strong bones, strengthen muscles and improve cardiovascular fitness, but also burn plenty of calories and help maintain a healthy weight.
Achieving a faster pace can be a thrill for runners, and it is also good for your overall health. Here are some tips to pick up the pace and improve your timing.
Warm-up and cool-down
Start each workout with a warm-up and finish with a cool-down. This allows you to gradually ease your body in and out of intense activity. Warm-up by walking or slowly jogging for five minutes, which can wake up your muscles and help stretch out your legs to prepare for a workout. Your body uses oxygen more efficiently, improving both your running speed and your overall endurance. Stretching after you run will help to prevent lactic acid buildup, which reduces swelling and muscle soreness.
Eat well
To improve your speed, you need to consider what you have put into your body. The right food at the right time can motivate your performance during running. There are several foods that runners should take into account in their eating list are:
Bananas -- a high-carb energy booster
Oats --high in carb and fiber
Peanut butter --rich in Vitamin E
Broccoli --full of Vitamin C
Plain Yogurt --perfect combination of carbohydrates and proteins
Dark Chocolate --lower your blood pressure and cholesterol level
Coffee --give your high-intensity interval training a boost
Tempo runs
Tempo runs are 10 to 45 minutes runs at a steady pace, which can help you develop discipline by controlling speed and help your bodies learn how to handle stress. You can practice the workout as following to catch your tempo:
Warm-up: easy pace (1 mile at 6.5 m/ph) for 5-15 min
Tempo：at least 20mins at a tough pace (3 miles at 7.5 m/ph)
Cooldown: easy pace (1 mile at 6.5 m/ph) for 5-15 min
Lateral exercise
You can do some lateral exercises like walking lateral lunges, step-ups, and shuffles to strengthen the muscles along the side of your body and move your body in a different direction. This improves mobility, eases low back pain, and stabilizes your hips, thighs, and knees.
Keep positive
Enjoy running and believe that you can strengthen your body. Take every running as an exploration.
There is nothing important than your safety. If you feel a little uncomfortable during running, slow down to walk or sit to find someone who can help you.
0 notes
Text
What's the Difference Between Waterproof, Water Repellent and Water Resistant?
There are too many fabrics featured waterproof, water repellent or water resistant in the market. Actually, they do not create equally. There is a difference between them, so what do they mean and what should we pay attention to when picking those products?
Water Resistant
Water resistance is the lowest level of water protection among the three. It can resist the penetration of water to some degree but not entirely. The most common fabrics which are water resistant are nylon and polyester, their water resistance can be credited to how tightly they are woven. That is to say, the denser the fabric is, takes longer the water can seep in. It can’t protect you from wetting forever. Water resistant products are designed to resist contact by light water such as rain showers, light rain, and snow flurries but it can’t withstand any heavy exposure to the elements.
Water Repellent
Water repellent is a progressed level from water resistance. It is not easily penetrated by water, especially as a result of being treated for such a purpose with a surface coating. Water repellent products offer a bit more protection than water resistant ones as they are made with fabrics that are more effective than water-resistant fabrics. So, they can repel water by breaking water into little beads when it hits the fabric rather than going through. As a result, they are not easily penetrated by water.
Waterproof
Waterproof doesn’t mean that the fabrics are impervious to water infinitely. It provides the highest quality level of protection from water among the three features. The waterproof fabrics target water-resistant features and enhance them to increase the amount of water being repelled. Due to the highest level of water protection，you can keep dry under heavy exposure to water at a certain time.
All in all, you should make it clear that what circumstance you will stand in and which level of water protection you need before buying relative products. Not on every occasion should you prepare waterproof products. Make sure that you get the proper gear and take good care of them to longer their using time.
0 notes
Text
What Should You Know Before Cycling?
Cycling, also called bicycling and biking, is widely regarded as a sport and a recreational activity. What’s more, cycling is the eco-friendliest mode of transport. It prevents pollution, it is a great exercise for your body and it also saves your money for commutation. And cycling has been a significant event in the Olympics. In this blog, we will introduce you to the basic knowledge of cycling. Let’s go and learn it together.
Benefits of cycling
Cycling is a sport that causes less strain and injuries than other activities and uses all of the major muscle groups as you pedal. It allows your heart, blood vessels, and lungs all to get a workout. You will breathe deeper, perspire, and experience increased body temperature, which will improve your overall fitness level.
The health benefits of regular cycling include:
increased cardiovascular fitness
increased muscle strength and flexibility
improved joint mobility
decreased stress levels
improved posture and coordination
strengthened bones
decreased body fat levels
prevention or management of disease
reduced anxiety and depression
Types of cycling
There are varieties of biking that are popular in the world:
1）BMX: bicycle and motocross. It is anoff-road sport bicycle used for racing and stunt riding. Best starter bike ever.
2) Tandem Cycling: a type of cycle that can be ridden by more than one person at a time. It is kindly for a starter to ride with an experienced rider.
3) Cyclocross: it’s a kind of bicycle racing featuring pavement, wooded trails, grass, steep hills, and obstacles requiring the rider to quickly dismount, carry the bike while navigating the obstruction, and remount.
4) Track: it is a bicycle racing sport usually held on specially built banked tracks or velodromes using a track bicycle which requires constant pedaling at a high speed.
5) Mountain: it is a sport of riding bicycles off-road, often over rough terrain, usually using specially designed mountain bikes.
6) Road: it is the most widespread form of cycling featuring easy and lightweight. It includes recreational, racing, commuting, and utility cycling.
What equipment do you need for cycling
Before your cycling, you need to prepare the equipment for yourself. If you’re a new biker, there are a few types of equipment that you need to prepare.
Bikes: you’d better buy your bike at the local shop after you trying it. Make sure you feel comfortable with it.
Padded shorts: for cycling at your convenience
Cycling jersey: to soak up the sweat
Water bottle for all the hydration that you will need and bottle cage to carry the bottle.
Pump for sufficient air in your tires, spare tube, and basic tools and chain oil to keep the gears moving properly
Safety and bike maintenance
You should learn the traffic rules of your state and obey those rules. And keep these tips in mind to stay safe on road：
Always ride with the traffic and not against it
Obey the instruction of the traffic lights
Stay as far to the right when there are no bike lanes
Avoid cycling on sidewalks and stay on the road
Keep your bike maintained and make sure to check the breaks before every ride
Look out for obstacles in the roads from gravel to potholes as they are hazards that can make you fall
Wear bright clothing and make sure your bicycle has reflectors on them
Bike Maintenance
Now you have all the basics about cycling – the other important thing is bike maintenance. If you do not keep your bicycle maintained you would not be cycling anywhere. Make sure to oil the chain every 100 miles and more often during wet weather.
Check the bike before every cycle. Doing checkpoints on the brakes, chain, tires, and wheel release helps you to confirm the situation of your bike. Most importantly tune your bike at least once a year by taking it to a bike shop. They will ensure that the chains are replaced and lubed, adjust the gears cable tension, grease the gears, and check the bearings on the tires.
0 notes
Text
How to Assemble MIER LANTIAN 3-Person Backpacking Dome Tent
youtube
MIER 3-Person Backpacking Dome Tent is an excellent choice for first-time campers, backpackers, year-round camping, backpacking, family outings, group events, picnics, or music festivals. From your backyard to local campgrounds, state and national parks, this backpacking tent is fast and easy to set up for any outdoor adventure. It features a seam-taped rainfly for superior weather protection to keep campers dry and protected in all weather, while two D-shaped doors with large vestibules provide plenty of space to store everyone's gear when the rain is coming down.
Learning how to assemble MIER LANTIAN 3-Person Backpacking Dome Tent with the following tips:
Step 1
Stake the footprint.
Step 2
Assemble poles.
Step 3
Insert poles tips into the grommets.
Step 4
Connect all tent hooks to poles.
Step 5
Place the rainfly over the tent body.
Step 6
Connect buckles on the fly and inner tent at 4 corners.
Step 7
Stake out vestibules.
Step 8
Stake out all guy-lines.
2 notes
·
View notes
Text
How to Assemble MIER LANTU 2-Person Backpacking Tent
youtube
Make your camping adventure a pleasant and memorable one by bringing the 2-person dome tent by MIER LANTU TENT. This compact and lightweight two-person tent are great for hiking, camping, and outdoor festivals. It offers you the right combination of useful features and simple operation so you can get on with enjoying the outdoors!
Aluminum poles provide strength without the added weight and durable ripstop nylon fabric stands-up to the roughest use. The simple one-pole design makes setup easy while the included compression sack makes travel ultra-compact. Water-repellent fabric and fully taped waterproof seams seal-off your tent from the rain while strong aluminum poles and heavy-duty tie-downs stand tough against the wind. This tent also has large mesh walls to allow for enhanced ventilation and unobstructed views of the night sky. The large vestibule and inner pockets keep essential items close at hand. Reflective guy-wire enhances nighttime visibility for easy tent access.
Learning how to assemble MIER LANTU 2-Person Backpacking Tent with the following tips:
Step 1
Stake the footprint.
Step 2
Assemble poles.
Step 3
Insert poles tips into the grommets.
Step 4
Connect all tent hooks to poles.
Step 5
Place the rainfly over the tent body.
Step 6
Connect buckles on the fly and inner tent at 4 corners.
Step 7
Stake out vestibules.
Step 8
Stake out all guy-lines.
0 notes
Text
How to Wash & Care MIER Apparel
All MIER technical apparel is 100% washable, but you must follow the instructions below in order to keep your garments in top quality after your washing.
Zip up all zippers and attach all Velcro before loading. Zipper sliders and teeth can easily be damaged in the washer and/or dryer. Velcro gets clogged up with fuzz from other garments and can snag your other clothes, causing damage to both.
Use a front-load washing machine only. Using an agitator-style top-load washer could possibly do damage to your MIER technical outerwear or clothing.
Wash on gentle cycle only and use cold water. Coldwater aids in maintaining your waterproofing and DWR coating.
Use outerwear-specific detergent - we highly recommend the specifically formulated Nikwax Tech Wash. Using a liquid detergent that is not outerwear-specific clogs the pores of technical fabrics and damages the DWR coating, greatly reducing the performance of the garment.
Hang dry in shade or tumble dry on low heat. Drying with excess heat can damage or melt fabric, zippers, and/or trims. Leave in until “almost dry” and change to NO HEAT or hang dry to finish. Low heat actually helps re-activate waterproofing after washing.
Replenish DWR waterproofing as needed. The DWR coating (the gypsy magic that makes water droplets bead up on your outerwear) on all technical fabrics will become less effective over time and use - especially if you are around campfires, smokers, oily lift pulleys, or other contaminants in general. You can revive the performance of your MIER technical outerwear by washing as instructed, then using a wash-in or spray-on waterproofing product such as NikWax TX-Direct.
Do Not Use The Following On Your Garments
Bleach - your colors will fade. Technical outerwear in white should not use bleach either. It can damage the waterproofing.
Fabric Softener - clogs the pores of technical fabrics and can damage the waterproof coating, greatly reducing the performance (waterproof/breathability) of the garment.
Iron - you may damage the performance of your technical fabric, or worse, melt the fabric itself.
Dry Cleaning - dry cleaning products can damage the performance of your technical fabric.
Damage during washing is not considered a manufacturer’s defect and is not covered under warranty.
0 notes