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Showing posts with label Competitive Sports. Show all posts
Showing posts with label Competitive Sports. Show all posts

Competitive Sports for Perfectionists

Perfectionists often excel in sports that require meticulous attention to detail, precision, and the pursuit of constant improvement. Here's a list of sports that are often considered ideal for perfectionists:

  1. Archery: Archery demands unwavering focus, attention to form, and precision in aiming. Perfectionists are drawn to the challenge of consistently hitting the bullseye and refining their shot placement. For archery lessons in Toronto contact

  2. Golf: Golf demands a high level of precision in every aspect of the game, from the swing to the putting stroke. Perfectionists thrive in the continuous pursuit of refining their technique and achieving consistent results.

  3. Diving: Diving combines artistic expression with technical precision. Perfectionists in diving work tirelessly to execute flawless dives with precise body control, positioning, and timing.

  4. Figure Skating: Figure skating requires a meticulous blend of grace, athleticism, and attention to detail. Perfectionists in this sport strive for perfect routines, mastering intricate moves and routines.

  5. Synchronized Swimming: Synchronized swimming combines precision with artistic creativity. Perfectionists excel in coordinating movements with teammates, maintaining precise formations, and executing synchronized routines.

  6. Gymnastics: Gymnastics demands precision, strength, and flexibility. Perfectionists in gymnastics work diligently to perfect their routines, focusing on executing every move flawlessly.

  7. Accuracy Sports: Shooting sports like rifle or pistol shooting, but also sports like billiards/pool/snooker and axe throwing, require extreme focus, control, and aiming accuracy. Perfectionists are drawn to the challenge of consistently hitting small targets with precision, or in the case of billiards ricocheting the balls in order to sink multiple balls.

  8. Swimming (Short Distances): In short-distance swimming events, such as sprints, every fraction of a second matters. Perfectionists excel in refining their stroke techniques, starts, and turns to maximize their speed and efficiency.

  9. Fencing: Fencing is a sport that demands quick thinking, precision in movement, and strategic decision-making. Perfectionists in fencing focus on precise attacks, defensive techniques, and exploiting opponents' weaknesses.

  10. Rowing: Rowing requires precise synchronization among team members, as well as a focus on stroke technique and timing. Perfectionists in rowing aim to create the most efficient and harmonious rowing motions.

  11. Cycling (Track): Track cycling events, such as sprint and pursuit races, demand precision in strategy, timing, and execution. Perfectionists in track cycling work to optimize their tactics and pedaling efficiency.

In these sports, the pursuit of perfection aligns with the disciplines and attention to detail required for success. While perfectionism can be both a strength and a challenge, these athletes often find fulfillment in their constant pursuit of improvement and mastery.

The Case for Dividing the Summer Olympics: Embracing Weather Diversity

The Summer Olympics, a global celebration of athleticism, culture, and unity, has remained a pinnacle of international sportsmanship for over a century. However, the idea of dividing the Summer Olympics into distinct seasons, such as Spring, Summer, and Autumn, presents a compelling argument that acknowledges the diverse weather conditions necessary for optimal performance in various sports.

While the current format has its merits, the proposition of diversifying the Olympics based on weather considerations offers numerous advantages for athletes, spectators, and the global sports community, and because of global warming and the prospect of extreme heat conditions it makes sense that this idea has merit and could lead to safer conditions for both athletes and spectators.

  1. Weather Diversity Enhances Performance

One of the primary reasons to consider dividing the Summer Olympics into separate seasons is the effect of weather on athletic performance. Different sports have different optimal weather conditions that can either enhance or hinder athletes' abilities. Extreme heat during the summer months can pose serious health risks for athletes and even diminish the quality of competition. By dispersing events across Spring, Summer, and Autumn, athletes can benefit from more conducive weather conditions, thus ensuring that their performance remains the primary focus.

For instance, endurance-based sports such as long-distance running and cycling could thrive during cooler Spring temperatures, while sports like swimming and diving might be more enjoyable for both athletes and spectators in milder Autumn weather. Dividing the Olympics in this way could lead to improved performances, records, and fair competitions.

  1. Spectator Experience and Safety

The spectator experience is a pivotal aspect of the Olympic Games. Extreme heat during the peak of summer can result in discomfort, dehydration, and even heat-related illnesses for both athletes and spectators. By spreading the events across multiple seasons, spectators can enjoy the competitions in more comfortable and safer conditions. This would lead to larger and more engaged crowds, enhancing the atmosphere and appeal of the Games.

  1. Sustainability and Environmental Impact

The current format of the Summer Olympics often necessitates the use of energy-intensive cooling systems and excessive water consumption to combat the sweltering heat. Dividing the Olympics into distinct seasons could significantly reduce the environmental footprint of the Games. For example, hosting outdoor events like marathon races and cycling during milder Spring and Autumn months would diminish the need for energy-intensive cooling measures. This change aligns with the global trend of promoting sustainable practices in large-scale events.

  1. Global Participation and Access

Dividing the Summer Olympics into different seasons could broaden the range of host cities capable of accommodating the Games. Many cities worldwide have climatic conditions that would be ideal for specific sports, but not for others. This expansion of potential host cities can lead to greater global participation, fostering inclusivity and diversity within the Olympic movement.

Final Thoughts

While the traditional Summer Olympics have undeniably been a testament to human achievement and unity, the notion of subdividing the event into Spring, Summer, and Autumn iterations presents a compelling case. By aligning sports with optimal weather conditions, athletes can thrive, spectators can enjoy a more comfortable experience, and the environment can be better preserved. Ultimately, such a transition would uphold the spirit of the Olympics while embracing the realities of weather diversity, making the Games more accessible, sustainable, and enjoyable for all involved.


Here are a few more reasons to support the idea of dividing the Summer Olympics into Spring, Summer, and Autumn Olympics:

  1. Injury Prevention: Extreme heat can increase the risk of heat-related injuries and exhaustion for athletes participating in events during the height of summer. By distributing events across different seasons, the risk of heat-related injuries can be significantly reduced, promoting the overall health and safety of athletes.

  2. Training Flexibility: Athletes often need to adjust their training routines based on the weather conditions they will face during competitions. Dividing the Olympics into seasons allows athletes to tailor their training more effectively, as they can train in conditions that closely match those of their events. This can lead to better preparation and improved performance.

  3. Athlete Participation: Some athletes may excel in certain weather conditions and struggle in others. Dividing the Olympics based on weather allows these athletes to showcase their skills and talents under conditions that are more favorable to their strengths. This could lead to a more diverse and dynamic range of athletes excelling in various events.

  4. Enhanced Strategy and Tactics: Weather conditions can significantly impact the strategy and tactics employed in various sports. For instance, wind conditions can affect sports like sailing, archery, and shooting. Dividing the Olympics into different seasons would add an extra layer of complexity to the competition, as athletes and teams would need to adapt their strategies to varying weather conditions.

  5. Cultural Relevance: Dividing the Olympics into different seasons could align with cultural and historical practices related to sports. In some regions, certain sports have traditional significance during specific times of the year. Aligning the Olympics with these cultural practices could enhance the authenticity and cultural richness of the Games.

  6. Media Attention and Sponsorship: Spreading out the Olympic events over multiple seasons could help distribute media attention and sponsorship opportunities more evenly. Currently, some sports might receive less attention due to being overshadowed by more popular events. Dividing the Olympics could provide a platform for a wider variety of sports to gain recognition.

  7. Economic Impact: Hosting the Olympics can have significant economic implications for host cities and countries. Dividing the Games into different seasons could potentially distribute the economic benefits and challenges more evenly, allowing different regions to benefit from hosting various events.

  8. Legacy and Impact: Hosting the Olympics is an opportunity for cities to leave a lasting legacy in terms of infrastructure, sports facilities, and community development. Dividing the Games could allow multiple cities to experience this legacy-building process, spreading the positive impact of the Olympics to a broader range of locations.


  1. Marathon Running: Marathon running is a demanding endurance sport. Running a marathon in the scorching heat of summer can be physically grueling and potentially dangerous. Moving marathon events to the cooler Spring or Autumn months could help prevent heat-related injuries and improve the overall performance of athletes.

  2. Triathlon: The triathlon combines swimming, cycling, and running. While swimming is typically held in a controlled environment (such as a pool or open water), cycling and running segments can be affected by extreme heat. Conducting triathlon events in milder weather conditions during Spring or Autumn could lead to better overall race experiences.

  3. Field Hockey: Field hockey requires agility, speed, and precise ball control. High temperatures can lead to player fatigue and reduce the quality of play. Playing field hockey in cooler Autumn conditions could result in a more enjoyable and competitive experience for both athletes and spectators.

  4. Golf: Golf is a sport where weather conditions can significantly impact gameplay. Extreme heat can affect concentration and physical endurance. Hosting golf events in Spring or Autumn, when temperatures are more moderate, would create a more comfortable environment for players and fans.

  5. Equestrian Events: Equestrian sports, such as dressage, eventing, and show jumping, involve both horse and rider. Horses are sensitive to heat and can become fatigued quickly in hot weather. Holding equestrian events during the milder Spring or Autumn seasons would ensure the safety and well-being of the animals and the athletes.

  6. Archery: As mentioned earlier, archery can benefit from stable atmospheric conditions, which are often found during the Fall. This can lead to more accurate and consistent shots.

  7. Rowing: Rowing events can be physically demanding, and extreme heat can lead to dehydration and decreased performance. Spring and Autumn provide more comfortable conditions for rowers, which can lead to better race times and reduced health risks.

  8. Soccer: While soccer is played year-round, the intense heat of summer can be challenging for players. High temperatures can lead to exhaustion and even heat-related illnesses. Hosting soccer matches in milder Spring and Autumn weather could improve the quality of play and player safety.

  9. Rugby: Rugby is a physically demanding sport that requires high levels of energy and endurance. Playing rugby in extreme heat can increase the risk of injuries and impact player performance. Shifting rugby events to cooler seasons could mitigate these risks.

  10. Cycling: Road cycling events can span several hours and cover long distances. Riding in extreme heat can lead to dehydration and heat exhaustion. Hosting cycling events in Spring or Autumn could lead to better race conditions and improved performances.


Here's a list of economic reasons why dividing the Summer Olympics into Spring, Summer, and Autumn editions could make sense:

  1. Tourism Revenue: Spreading the Olympics across different seasons would encourage tourism throughout the year, boosting the local economies of host cities and regions. Tourists and spectators would have more flexibility in choosing when to attend, leading to a steadier stream of revenue for hotels, restaurants, transportation, and other businesses.

  2. Extended Hosting Opportunities: Hosting the Olympics in a single season can place immense pressure on a city's infrastructure and resources. Dividing the Games could extend the hosting opportunity to multiple cities, distributing the economic benefits more broadly and preventing potential strain on a single host.

  3. Venue Utilization: Olympic venues are often constructed with significant investment, and dividing the Games could maximize their utilization. In some cases, venues that are suitable for Spring or Autumn events might remain underutilized during the summer. Dividing the Games would ensure a better return on investment for these facilities.

  4. Job Creation: Dividing the Olympics into different seasons could lead to more consistent job opportunities within the host cities. Rather than a short burst of employment during a single season, jobs related to the Olympics could be spread out over the course of the year, benefiting the local workforce.

  5. Sponsorship and Advertising: Hosting the Olympics across different seasons could attract a wider range of sponsors and advertisers, as different brands might be interested in associating with sports that align with their seasonal marketing campaigns. This diversification of sponsors could enhance the financial support for the Games.

  6. Ticket Sales: With events spread out over different seasons, ticket sales could be distributed more evenly, preventing a sudden rush of demand and potential supply shortages for popular events. This steady flow of ticket sales would also provide a more predictable revenue stream for organizers.

  7. Infrastructure Development: Dividing the Olympics could lead to more gradual infrastructure development, allowing host cities to space out construction and related expenses. This could lead to better budget management and reduced financial strain on the city's resources.

  8. Local Business Opportunities: Different sports require different types of equipment and services. Dividing the Games into seasons would give local businesses specializing in various sports-related products and services the chance to thrive, leading to increased economic activity.

  9. Long-Term Economic Impact: The extended duration of hosting the Olympics in different seasons could lead to a longer-lasting economic impact. The legacy of hosting the Games, including improved infrastructure and increased tourism awareness, would be spread out over a more extended period, benefiting the host city's economy in the long run.

  10. Reduced Infrastructure Costs: Extreme heat during the summer Olympics can necessitate costly cooling solutions for venues and accommodations. Dividing the Games into different seasons could reduce the need for these costly measures, leading to potential cost savings for host cities.


Here's a list of dangers that could potentially affect athletes, spectators, and horses (equestrian events) due to global warming and climate change during the Summer Olympics:


  1. Heat-Related Illnesses: Rising temperatures could increase the risk of heat-related illnesses such as heatstroke, heat exhaustion, and dehydration among athletes. These conditions can impact performance, health, and even lead to medical emergencies.

  2. Reduced Performance: High temperatures can lead to reduced athletic performance and endurance, affecting the overall quality of competition and potentially leading to disappointing results for athletes.

  3. Injury Risk: Heat can increase muscle fatigue and the risk of injuries such as cramps and strains. Athletes may push themselves harder in extreme conditions, leading to a higher likelihood of injuries.

  4. Respiratory Issues: Poor air quality due to higher temperatures and pollution can exacerbate respiratory problems and decrease lung function, impacting athletes' ability to compete at their best.

  5. Heat Stress and Fatigue: Prolonged exposure to extreme heat can cause mental and physical fatigue, affecting concentration, decision-making, and coordination—critical elements for success in sports.

  6. Hydration Challenges: Higher temperatures can lead to increased fluid loss through sweat, making it challenging for athletes to stay properly hydrated during competitions.


  1. Heat Stress: Extreme heat can put spectators at risk of heat stress and heat-related illnesses. Large crowds can amplify the heat, making it uncomfortable and potentially dangerous for attendees.

  2. Crowd Management: Heat-related health issues among spectators could strain medical and security personnel, creating challenges in managing the safety and well-being of large crowds.

  3. Reduced Attendance: Uncomfortable or unsafe conditions due to high temperatures may deter spectators from attending events, leading to reduced ticket sales and potentially affecting the economic viability of the Games.

  4. Public Health Concerns: The potential for heat-related illnesses among spectators could strain local healthcare resources, potentially impacting the wider community's well-being.

Horses (Equestrian Events):

  1. Heat Stress for Horses: Horses are sensitive to heat stress and can suffer from dehydration, heat exhaustion, and other health issues when exposed to high temperatures for prolonged periods.

  2. Performance Limitations: Extreme heat can reduce the performance capabilities of horses in equestrian events, affecting their stamina, agility, and overall ability to compete at their best.

  3. Injury Risks: Horses are at an increased risk of injury when their physical capabilities are compromised by heat stress, potentially leading to accidents during events.

  4. Healthcare Challenges: Treating heat-related ailments in horses requires specialized veterinary care, and an increased number of cases could strain available resources and impact the well-being of these animals.

  5. Travel-Related Stress: Transporting horses to and from the Olympics can expose them to extreme temperatures during transit, potentially affecting their readiness for competition.

As global warming and climate change continue to impact the world, these dangers highlight the importance of addressing climate-related risks when planning and organizing major sporting events like the Summer Olympics. Effective measures need to be taken to ensure the safety and well-being of athletes, spectators, and animals involved.

Why is September and October arguably the best time of year to do outdoor sports?

Q. Why is September and October arguably the best time of year to do certain sports?

A. There are many reasons why September and October are often considered favorable months for certain outdoor sports.

In the examples listed below we will look at many of the reasons why September and October are great months of the year to do archery, but many of these reasons will also apply to a variety of other outdoor sports.

  1. Weather Conditions: In many regions, September and October offer mild and comfortable weather. The heat of summer has usually subsided, and the cold of winter has not yet set in. This moderate temperature range can make practicing outdoor sports more enjoyable, as athletes don't have to deal with extreme heat or cold.

  2. Stable Atmosphere: During these months, the atmosphere tends to be more stable. This means there is less turbulence in the air, which can affect the trajectory of projectiles like arrows in archery. A stable atmosphere can result in more predictable and consistent shot placements, making it easier to focus on improving skills.

  3. Reduced Wind: Wind is a significant factor in many outdoor sports, especially archery. Windy conditions can greatly affect the flight of an arrow, making it difficult to maintain accuracy. During September and October, wind speeds are often lower compared to other times of the year, providing archers with more favorable shooting conditions. Also, wind direction during September and October (at least in the northern hemisphere) is more likely to be consistently from the north, which means the wind is also more predictable.

  4. Less Daylight Variability: As the days get shorter heading into fall, there is generally less variation in daylight hours compared to summer. This can provide more consistent lighting conditions, making it easier to judge distances and aim accurately in archery.

  5. Preparation for Hunting Season: For many archers, September and October mark the beginning of hunting seasons in various regions. As a result, these months are an excellent time to practice and refine archery skills to prepare for hunting activities. This gives archers the chance to practice their shots, accuracy, and stealth in conditions similar to those they will encounter during hunting season.

  6. Training and Tournaments: Many sports, including archery, schedule training sessions, workshops, and tournaments during the fall months. The favorable weather conditions and the absence of extreme temperature variations make it conducive to hosting outdoor events and competitions.

  7. Scenic Environment: The changing colors of foliage during the fall months create a visually appealing backdrop for outdoor sports. This can enhance the overall experience of practicing and participating in sports like archery.

  8. Cultural and Historical Significance: In some cultures, the fall season holds special significance for activities like archery. For example, traditional festivals or historical events related to archery might be celebrated during these months, motivating enthusiasts to participate and engage in the sport.

While September and October are indeed favorable for archery and other outdoor sports, it's important to note that the specific advantages can vary depending on the location, climate, and the sport itself.


Javelin as a Sport, Part 2

Back in June a father asked me about getting javelin lessons for his son, which is not one of the sports that I specialize in. I did write about the topic however back in 2016. See Javelin as a Sport.

Here's the response I gave him:


That is not one of the sports I specialize in, but I do remember writing an article with a personal anecdote on the subject.

I recommend going to some track and field events where javelin is one of the sports featured and try talking to any coaches there about the possibility of lessons.

Otherwise there are YouTube videos on the subject and you could purchase javelins for him to practice with and find a safe place (possibly a football or soccer field) to practice.

If you're unable to find anyone else to help him I am still a sports trainer and can assist in his training, but I still recommend finding someone who specializes in teaching javelin.

Have a great day!

Charles Moffat

After the father thanked me it occurred to me that there was one tool at my fingertips that could also provide a good answer, so I went to ChatGPT and asked the following question:

What are the best ways to learn how to do Javelin as a sport?

And here was the response:

If you're interested in learning how to do javelin as a sport, there are several effective ways to get started and improve your skills. Here are some steps you can take:

  1. Find a coach or join a club: Look for local athletic clubs or organizations that offer javelin training. Having a qualified coach can make a significant difference in your learning process, as they can provide guidance, correct your technique, and help you progress.

  2. Study proper technique: Javelin throwing involves a specific set of techniques and skills. Familiarize yourself with the fundamentals by studying instructional videos, books, or online resources. Pay attention to grip, approach, body positioning, and the throwing motion.

  3. Warm up and stretch: Like any physical activity, warming up before throwing javelin is crucial. Perform dynamic stretches and mobility exercises to prepare your muscles and joints for the activity.

  4. Start with basic drills: Begin with drills that focus on individual aspects of the throw, such as footwork, arm movement, and balance. These drills will help you develop muscle memory and refine your technique.

  5. Work on strength and conditioning: Javelin throwing requires power, speed, and explosiveness. Incorporate strength and conditioning exercises into your training routine to improve your overall athletic performance. Focus on exercises that target the core, shoulders, legs, and hips.

  6. Practice regularly: Consistency is key when learning any sport. Set aside regular practice sessions to work on your technique, drills, and conditioning. Gradually increase the intensity and duration of your training as you progress.

  7. Attend workshops and camps: Look for workshops, clinics, or camps specifically focused on javelin throwing. These events often feature experienced coaches and athletes who can provide valuable insights, feedback, and specialized training.

  8. Participate in competitions: Once you've developed a solid foundation and feel confident in your abilities, consider entering local or regional javelin competitions. Competing will give you valuable experience, expose you to different conditions, and help you gauge your progress.

  9. Seek feedback and analyze performance: Ask your coach or fellow athletes to provide feedback on your technique. Recording and reviewing your throws can also help you identify areas for improvement and track your progress over time.

  10. Stay motivated and set goals: Javelin throwing requires dedication and perseverance. Set short-term and long-term goals to keep yourself motivated and focused on improving. Celebrate your achievements along the way, and remember that progress takes time.

Remember to prioritize safety throughout your training, and if you have any pre-existing health conditions or concerns, consult with a medical professional before engaging in any vigorous physical activity.


I then emailed the AI's response to the father. Answers like that make me realize that certain professions are doomed to be replaced by AI.

Equipment for Powerlifters and Bodybuilders

As part of my ongoing series of posts on the topic of Powerlifting (a competitive weightlifting sport) I have decided to include a post on the topic of Powerlifting Equipment.

I want to note however that people wanting to use such equipment can also sometimes just make their own equipment. The DIY approach is often just as rewarding as anything you can buy in a store.

I am also approaching this from the perspective of someone who has a casual interest in Powerlifting and as someone who wants to use the various Powerlifting techniques as part of someone's weightlifting routine, and not because they want to compete in the sport.

  • Bench Press Shirt - Designed to store kinetic energy and help the lifter lift more.
  • Deadlift Socks - Thick socks designed to protect the lifter's shins while performing a deadlift.
  • Deadlift Suit - Provides compression, but also stores kinetic energy to help the lifter lift more.
  • Elbow Sleeves - Supports the elbow joint, reduces inflammation and provides compression.
  • Gum Sheilds / Mouth Guards - Protects the teeth while the lifter is clenching their jaw.
  • Gym Chalk - Used to absorb moisture, improve grip and reduce friction.
  • Knee Sleeves - Similar to Knee Wraps, but provide compression and reduce inflammation of the knee joints.
  • Knee Wraps - Strips of elastic wrapped around the knees which protect the knee joints.
  • Knee Wrap Rollers - Used to make Knee Wraps tighter and provide more tension.
  • Lifting Straps - Loops around the wrists and the barbell, allowing the user to lift with their forearms and not have to use their hands so much. Some lifters consider them to be cheating, but you could say that about a lot of the things on this list.
  • Singlet/Leotard - Really only worn during competitions so that a referee can easily see whether someone properly completed a squat or succeeded in performing a lift properly.
  • Smelling Salts - Contains ammonia, but can be used as a stimulant to trigger a short but intense burst of adrenaline, which can boost performance.
  • Squat Suit - A supportive aid designed to help prevent injury while lifting more.
  • Weightlifting Belt - Works similar to a back brace, providing rigid support and stability to the lower back and core muscles.
  • Weightlifting Shoes - Two Types: Deadlift shoes (flat with ankle support) and Squat shoes (rigid with elevated heel). Both are designed to help prevent injuries while lifting.
  • Wrist Wraps - Elastic strips wrapped around the wrist joint to help reduce movement and prevent injury.

As you may have guessed, most of the things on the above list are basically designed for two things:

  1. To prevent injury.
  2. To help the Powerlifter lift more weight.

How many of these things do you consider to be necessary? Well, it depends on how much value you place on preventing sports injuries.

I personally think that preventing sports injuries is very important. Some competitions prefer that the competitors lift without any equipment, what is known as Raw or Classic, while some competitions favour all the competitors being equipped so that lifters aren't injuring themselves. How much equipment someone uses is basically up to the user.

What you decide to use is up to you. My one piece of advice is that if you're not going to get anything to protect your joints that you at least take it easy and don't push yourself too hard.

Also sometimes you may have no choice but to use some types of equipment, but that shouldn't stop you from exercising. Use whatever you consider to be necessary and important to you.

See Also

6 Tips for Beginner Powerlifters

As part of my ongoing series of posts on the topic of Powerlifting, here are 6 Tips for Beginner Powerlifters.

But first, if you're unfamiliar with Powerlifting please read:

Powerlifting Tip #1: Bench Press - Squeeze your Scapula/Shoulder Blades

By squeezing your scapula during bench pressing it will help will keep your shoulders on the bench (where they should be) and help to reduce the range of motion. You don't need to squeeze them super hard, just enough to help keep your shoulders on the bench. Keep your shoulders tight throughout the movement and then lock out the elbows at the top of the exercise. This will ensure better form and improved stability. Squeezing the scapula a bit will also engage more of your triceps and help with your overall lift.

Do not squeeze your scapula as hard as possible. That is completely unnecessary and counterproductive.

Powerlifting Tip #2: Squat - Keep Your Chest Up and Facing Forward

You want to keep your chest up and facing forward at the bottom of the movement and throughout the entire lift. By doing this you will prevent your torso from folding when you reach the concentric part of the squat (at the bottom) and reduce the potential for injury and improve your stability, which is especially vital during a heavy squat.

Powerlifting Tip #3: Deadlift - Do Not Bend Your Arms, Think Hooks

Never bend your arms while performing a deadlift. Instead keep your elbows locked and arms straight throughout the movement and think of your arms like fishhooks that don't bend or move. If you try and pull the bar up with your biceps you’ll likely tear a tendon, which will keep you out of the gym for a long time. Just think of your arms as hooks, you are simply using them to hold on to the weight and nothing more. The main muscles that will be used during a deadlift will be your quads, glutes, hamstrings and spinal erectors.

Powerlifting Tip #4: Split Up Your Training

You should practice split system training, which means you have to focus on a specific body area and training until you get fatigued. This allows for intensive training, when compared to a full body workout, with ample recovery time before training that section again.

Unlike some weightlifters who might alternate upper body and lower body, you want to be more specific than that. Thus a typical week for a powerlifter could end up looking like this:

  • Monday: Back
  • Tuesday: Chest
  • Wednesday: Shoulders / Traps
  • Thursday: Biceps / Triceps
  • Friday: Legs
  • Saturday and Sunday are rest days.

So for example I am currently doing a simple Weightlifting Routine wherein Mondays and Thursdays are Leg Days and Tuesdays and Fridays are Upper Body. Wednesday/Saturday/Sunday are my rest days. If I wanted to start doing Powerlifting then I would need to make significant changes to my exercise routine.

Powerlifting Tip #5: Don't Over Train

3 to 5 days a week is a good rule of thumb for the maximum number of days per week a Powerlifter should be training. You will have to discover the hard way whether you should be exercising 3, 4 or 5 days per week. But you will know you are Over Training if get any of the following side effects:

  • Increased Muscle Soreness due to not enough rest/recovery time.
  • Poor sleep.
  • Recurring Sports Injuries.

Powerlifters generally do not train as much as bodybuilders (who are often exercise addicts) and because they're lifting a lot more they need to pace themselves more and allow for ample rest periods. Part of this is because powerlifting causes strain on their CNS (Central Nervous System) and that needs more time to recover.

Powerlifting Tip #6: Ample Rest Period

This is obviously connected to the previous point above. If you give your body a large enough rest period it will help you to recover more efficiently from an intense session. Allowing for ample muscle recovery time (and CNS recovery) means you will see better results the next time you train. This will result in increased muscle and strength gains.

This also means that you should be wary about certain activities. Eg. If you had an intense session on Friday you should avoid helping a friend to move a piano on Saturday. If you get a sports injury while moving that piano you could set back your training significantly.

Instead on your days of rest you should focus on lighter activities and avoid anything that could put strain on your recovery.

Powerlifting: What is a Good Target Weight? How Many Reps is Good?

See my previous post titled "What is Powerlifting?" if you're not familiar with this competitive weightlifting sport.

Powerlifting: What is a Good Target Weight?

Let's pretend you're just getting into Powerlifting and you want to do it for fun (and maybe compete if you get really good at it). What should your target weight be when you're first starting out?

How much you are going to be lifting depends on your goals. If you're just start off trying it to see what it is like then you should be conservative and take your time, so you can more easily avoid injuries. If you are planning to be lifting in a competition then you’re going to want to push the boundaries and aim for as much as you can physically (and mentally) achieve.

The Rule of Thumb

You want to work up to a goal. Getting there will vary on the individual depending upon your weight and gender (and to some extent height), so don't immediate assume that you can start at that number. You want to work up to it gradually.

For people not lifting in a competitive capacity you should start by aiming to eventually lift about 1 to 1.5 times your bodyweight, assuming that you are a normal size and not overly skinny or overweight. That doesn't mean you are starting off by lifting those weights. No, that means you should work up to trying to lift those weights.

During a competition a beginner female competitor could be expected to lift 101% of their bodyweight, and a male beginner could be expected to lift 133% of their bodyweight*. This is considered to be a realistic goal for beginners because they're expecting to lift that weight in 3 different exercises: The Squat, the Bench Press and the Deadlift.

* According to one of the authors of "Practical Programming for Strength Training".

How realistic theses goals are can also vary on the exercise being conducted.

For Beginner Men:

  • 1.5 times your bodyweight is considered to be a realistic goal for both squatting and deadlifting.
  • 1.25 times your bodyweight is considered realistic for bench pressing.

For Beginner Women:

  • 1.15 times your bodyweight for squatting and deadlifting.
  • 0.9 times your bodyweight for bench pressing.

Obviously more experienced powerlifters will be lifting a lot more than that, but for beginners this is a good target weight to work up to.

Powerlifting: How Many Reps is Good?

You also need to consider how many repetitions of each lift you are doing while training. Higher reps means you will have to reduce the total weight you are lifting, so for powerlifting you generally want to be doing only 1 to 12 reps, but lifting a larger amount.

When preparing for a competition, or trying to build more strength, 1 to 5 repetitions is considered normal.

If the athlete is focusing on technique or is worried about hypertrophy (increasing the size of muscle fibers) then they will do 6 to 12 reps and use a more moderate weight.

Thus if you're a beginner and you need to focus on technique more then you should focus on doing 6 to 12 reps in the beginning so that you can build good form and technique, thereby avoiding sports injuries.

If you enter a competition that is when you can change your reps to a lower number and add a lot more weight.

What is Powerlifting?

Powerlifting is a Competitive Weightlifting Sport that focuses on three main lifts. Historically these lifts evolved from a variety of strongman lifts known as "Odd Lifts", but later became standardized as the sport of Powerlifting evolved and became standardized to three main lifts:

  1. The Squat
  2. The Bench Press
  3. The Deadlift

Athletes competing in Powerlifting have the goal to lift as much weight as possible during each lift, which themselves are each compound movement requiring multiple muscle groups and are therefore challenging to do. The maximum amount of weight lifted for each of the three lifts is added together giving the athlete their total in points. Whomever scores the overall highest total is the winner of the competition.

Thus an athlete could potentially score 2nd or 3rd in all three categories, but so long as they score more points than the other competitors then they are the winner.

Competitors are divided into groups based upon their gender, weight and height, thus keeping the competition at a level playing field.

The precise rules can also vary on the organization, with the primary difference often being whether competitors must compete while "equipped or raw". Equipped means they are competing while wearing reinforced clothing such as knee wraps, back braces, bench press shirts, and powerlifting singlets, which are made of very thick reinforced polyester or Lycra. They aren't comfortable, but they give the lifters a tiny advantage over people not wearing them. Raw lifters aren't allowed to wear any such clothing or aids.

Ignoring such aids, the athletes need to focus on the quality of their form. Failure to execute the lifts using proper form and technique can result in serious injuries. So pay attention, it is very important that you learn how to do these lifts properly so you can avoid injury.

It is also highly recommended that you do these exercises with a spotter in case you get into trouble.

The Squat

Rack a barbell at the correct height for your stature and load up with the required weight that will provide a challenge, but if you're just starting out try to make the challenge relatively low.

When performing the squat, ensure that the barbell is located high up on the back of your shoulders, but below your neck.  Make sure it’s not resting on your neck because that much weight on your neck/spine could result in a serious injury.

When you un-rack the barbell you want to squat down while keeping your chest up, back straight and face forward until your hamstrings are parallel to the floor.  Do this in a slow and controlled way to avoid injury. You also want to be certain that you reach parallel, which is important in a competition because otherwise you just wasted all of that effort and it won't count unless it is parallel.

When returning to a standing position you want to power up quickly and lock your hips to finish.

The Bench Press

Using a competition bench press, you first rack your bar and load with the required weight.  Place your back on the bench and your eyes directly beneath the bar.

Keep your feet flat on the floor, unrack the bar and keeping it close to you, slowly lower the bar until it reaches your chest.  Then push back up to the top position and rerack your bar.

It sounds easy, but is harder than it looks because it uses multiple muscle groups to complete the motions.

You definitely want a spotter when practicing the Bench Press.

The Deadlift

Start by loading up a barbell which is located on the floor.

Keep the bar close to your feet, bend at the waist and grab the bar with both hands, keeping them shoulder width apart.

With your back straight, chest up and face forward, slowly stand up keeping the bar close to your shins.

Lock your hips (push them forward) as you reach the top of the movement – this is important in a competition because otherwise you won't be considered to have finished the lift.


You don't have to compete to get into Powerlifting. Some people do Powerlifting just as a way to stay fit or gain muscle. Some people also just like the challenge and want to set goals to see how much they can lift.

3 Frequently Asked Questions Regarding Olympic Archery

Question #1.

"What equipment do I need to practice Olympic-style archery?"

Question #2.

"Why do Olympic-style archers swing their bows forward?"

Question #3.

"Do I need to compete to do Olympic-style archery or can I just do it for fun?"


Answer #1.

Generally speaking you will want all of the following:

  • 1 Olympic-style riser.
  • 1 or more sets of Olympic-style bow limbs.
  • 1 or more bowstrings of the correct length for your bow.
  • 1 arrow rest (typically it will be a wire arrow rest).
  • 1 Olympic-style stabilizer.
  • 1 set of Olympic arrows (I recommend starting with 12) with the correct spine for your bow's poundage and glued-in arrowheads (I recommend starting with heavier arrowheads when you are first starting).
  • 1 shooting tab.
  • 1 bowstringer.
  • 1 nock bead installed on your bowstring.

Everything beyond the list above is basically optional. See the Archery Equipment Checklist and scroll to the bottom to see a list of optional things people sometimes purchase.

Answer #2.

They're not actually swinging it forward. They are letting gravity roll the bow forward, while maintaining their hand in a relaxed position.

The whole goal is to have their hand relaxed completely and to never grip the bow. Gripping the bow causes a loss of accuracy because the archer's body will sometimes shake or move unconsciously, so instead archers will maintain a very relaxed hand. When they shoot they let the arrow go and allow the bow to roll forward due to the weight of the stabilizer on the front.

Answer #3.

Of course you can do it just for fun. Every type of archery can be done for recreational - just for fun. There is no rule saying you have to be competitive in order to do a particular style.

Note - Saudi Arabia does require that people be Olympic archers before they are allowed to even purchase equipment in that country, which is ironically a Catch-22 because how are you supposed to become an Olympic-style archer unless you first purchase equipment and learn how to use it??? This is why beginner archers from Saudi Arabia often get archery lessons overseas and purchase their equipment overseas before returning.


Got More Olympic Archery Questions???

Maybe these will help.

Olympic Archery and becoming an Olympian

What does it take to become an Olympic Archer?

Olympic Archery Equipment - Does more expensive equipment matter?

Optional Archery Equipment, Need or Don't Need?

Competing Against Yourself and Records


One of the things I have done over the years of teaching archery is that I have started keeping records of how well my students do.

For example during the first lesson, which involves Field Archery Practice at target balls, I keep track of which students have managed to hit the target ball at the furthest distance.

During the first lesson the student starts shooting at a target ball at a distance of 10 yards. If they hit the ball I move it back 1 pace (roughly 1 yard). If they hit it twice in the same round, I move it back 2 paces.

Five times? Clearly that distance is too easy. Move it back 5 paces.

By the end of the lesson most students are shooting at the target balls at a distance of 21 to 25 yards. However some students have been quite good at this and manage to hit the ball enough times to get the ball out to an impressive distance.

The record for a beginner student during their first lesson is 37 yards (111 feet).

Recently one of my archery students managed to tie that record, and I got it on video. So now there are two students who managed to hit the target ball at 37 yards during their first lesson.

Competing Against Yourself

Keeping track of your personal record at various distances is handy and fun to do. It lets you know how much you have improved. For example I know my personal record at 20 yards when shooting at a 40cm FITA archery target is a perfect 50 out of 50, but I also know I only managed to get that score on a day when:

  • I was well rested and well fed.
  • I was mentally focused and not distracted.
  • There was almost no wind.
  • I was using a particular bow I had been shooting with for years.
  • I was using brand new arrows.
  • I had been trying to get a perfect score for almost a month.
 Getting to that perfect score out of 50 was very hard. I got a lot of 47s, 48s and 49s. I could get four 10s fairly easily, but getting a fifth was proving to be extremely difficult.

Getting that perfect score basically required everything to be alignment (like the moon and stars, etc) and I only ever did it once.

Once I did do it however I moved on to other things, like seeing what was the best score I could get at 33 yards (30 meters / 99 feet), also on a 40cm FITA target. I don't think I will ever get a perfect 50 at that distance on a target that small. (The 10 point circle only has a diameter of roughly 4 cm.)

Competing Against The Record

Find a record set by someone else that you think you could potentially beat.

For example the most amazing shot I have ever seen done by any of my students was last year when I was teaching one of my older students Clout Archery.

Clout Archery involves shooting at a flag pole at very large distances. So far away you need something like a flagpole so you can see what you are trying to hit.

One of my students hit the flagpole, right on the flag where it was attached to the pole, the middle point of it - and hit it so hard the flagpole fell over.

The distance was 85 yards (77.7 meters). For reference Olympic archers shoot at 70 meters.

In the video below you can hear me grumbling about how I need to come up with more difficult challenges for this particular student, who after so many years of lessons continues to amaze me with his ability to beat a challenge.

The American and UK Tennis Industry

There is a lot of money in the tennis industry. A crazy amount when you look at the numbers.

The American tennis industry alone has 18 million players and the industry worldwide has over 100 million players. Americans currently buy approx. 3.4 million new tennis racquets and 127 million tennis balls per year. In the USA the tennis industry is worth over $6 billion dollars*.

* Not counting the gambling that also goes on court-side, and also not counting the sponsorship deals that tennis players make on the side worth millions. eg. Roger Federer made $65 million USD just from sponsorships in 2013.

Tennis is also very popular in the UK, where the tennis industry is worth $2.6 billion. The global value of the tennis industry is in the 10s of billions. So if you counted the sponsorships, the 3rd party gambling, etc then it is worth even more.

Gambling in the tennis industry is so prevalent and common that some gamblers have even found a way to game the system by exploiting a loophole known as "Courtsiding". Courtsiding involves spectators watching a live game and then gambling on the results of individual serves by betting on the person who won the serve seconds before the umpire inputs the results of the serve into the system. Essentially the Courtsider already knows who won the individual serve, so they aren't really gambling like a normal person would as they already know who won the serve when they place the bet at the last second. What they are counting on is the umpire being slow to input the results of the serve into the computer, meanwhile the Courtsider (and often an accomplice) places the bet and seconds later the computers on the online gambling websites are updated with the results, but it is too late. The Courtsider has already won on the virtue of being a second or two faster than the umpire.

Courtsiding has also become so common many tennis events now ban cellphones and the use of bluetooth devices, so some savvy Courtsiders are now hiding their bluetooth devices under their long hair or hats. In Europe there are so many Courtsiders it is even skewing the odds, which means it isn't even profitable in most European countries.

Now you might think, wait, why don't they just have a delay or something to prevent people from doing this? Except nobody knows when the tennis players will win the serve so you can't predict when that will happen. So they can't make a delay as it is too unpredictable.

Many of these online gambling sites (aka bookie websites), especially those in the UK, like Toals and others allow people to bet on almost anything. Sports, politics, many different topics. You can probably even bet on whether the UK will have a no deal Brexit. At present that looks like a guarantee.

Personally I think the only thing I would ever gamble on is horse races, and only for fun. Less than $20 for a single day at the track. Why?

Because I used to work at a racetrack when I was younger. I like horses. Someday I would like to have my own horse farm and do horseback archery.

I also know that in Ontario the horse racing industry is propped up by gambling. Without gambling the industry wouldn't even exist.

So if I lost $20 at the race track that is basically a donation to support Ontario's horse racing industry. Go there, watch the horses, eat some food, donate your $20, and then go home. Enjoy the entertainment of watching the horses thunder past.

That said I am taking my son and wife to the Hanover Racetrack (a small racetrack in Grey County, Ontario) this weekend, where we will get to see the "horsies" go thundering by.

Earlier in the day we will be visiting family and petting kittens.

And then the day after we are going to a petting zoo.

An animal filled Labour Day Long Weekend. Visit family. See kittens, horses and the petting zoo. Wanna bet we will have fun doing all that? You betcha!

Playing Sports while wearing Hearing Aids

Do you need advice about hearing aids while playing sports or exercising?

Are you wearing your hearing aids while exercising or competing in sports and are worried about damaging the batteries or the hearing aid itself?

Many people would agree that maintaining a healthier lifestyle is important in ensuring a better quality of life. Having a health-first attitude often includes some type of physical exercise. eg. Archery! However within archery, which is a very social activity, there are certain factors like being able to hear when people shout "Clear!" and "Live!" which are useful for your safety. So there is certainly a safety benefit. Even golfers typically shout "Fore!" when hitting a long drive and to warn people to watch out for incoming golf balls.

Safety aside, having an active lifestyle can also mean engaging in organized team sports, while others may prefer activities at a singular or small-group level such as hiking, dog walking, competitive dog walking, jogging, bike riding, or even bird watching (a lot of walking and hiking involved in bird watching).

And with respect to bird watching, which isn't really sporty but does require exercise, you probably also want to be able to hear the birds you are looking for.

Yet for individuals who wear hearing aids, there may be some hesitation to take part in fitness programs and/or various sports due to concerns about potential damage to these rather important and often expensive devices. Let’s face it; they need their hearing aids for many other facets of their lives, and they likely want to safeguard their financial investment as well. (Although if you live in Ontario/Canada, most of the cost is covered by OHIP.)

Regardless of the sports activity, or the age of the person for that matter, they should be able to enjoy themselves without having to worry about their hearing aids. And now, for the most part, they can; provided that they take a few precautionary steps with their hearing aids before, during, and after their exercise routines or games.

Hearing impairment does not have to be a hurdle to pursuing an active lifestyle. (I really wanted to put a hurdles gif on the right side here, but was unable to find one that I liked.) By maintaining and managing their hearing aids effectively, people with hearing loss can take part in and enjoy any number of sports and/or other types of physical activities.

To assist in learning more about these types of situations, the hearing loss specialists at Omni Hearing in Woodbridge offer the following advice and tips for hearing aid wearers who want to exercise or take part in sports:

Caring for Hearing Aids When Exercising and Playing Sports

  1. After a day of exercising/sports, place hearing aids in a dehumidifier box overnight to get rid of extra moisture.
  2. Upon removal from the dehumidifier, brush hearing aids to clean excess wax/dirt you may have accumulated.
  3. Wear a regular headband or hat to prevent excess sweat from saturating the hearing aids with moisture.
  4. For behind-the-ear hearing aids, cover them with a sweat-resistant pouch or sleeve.
  5. At times during an activity, use a portable puffer to blow air through molding/tubing.
  6. Wear properly-sized headgear (helmets, toques, caps) to accommodate your hearing aids.
  7. For contact sports, use a specially-designed clip that secures hearing aids to clothing to prevent it from getting knocked off and damaged.
  8. If you are exercising regularly apply an antimicrobial agent every few days to ward off bacteria, microbes, and prevent infection. Last thing you need is an inner ear infection.
  9. Keep extra tubing on hand at all times in the event of damage or dirt/sweat blockage.
  10. Identify a local hearing centre in case of emergency when traveling / exercising overseas.
  11. Select the proper type of hearing aids and ensure the right fit for the activities/sports.
  12. If possible, get water-resistant hearing aids. There are various kinds of water proof hearing aids that are ideal for swimming, snorkeling and similar activities.
  13. There are also accessories you can get to help make your regular hearing aids more water resistant / protected.
  14. Ask a Professional about Managing Hearing Aids in Relation to Playing Sports (see below).

Ask a Professional about Managing Hearing Aids in Relation to Playing Sports

Individuals with hearing loss who may have questions or concerns about wearing hearing aids while participating in various exercise regimens, physical activities, and/or contact sports would find it beneficial to consult with a hearing specialist from the Omni Hearing, one of the leading clinics in the GTA and ready to help people to achieve their goals (sports and otherwise).

In the same way that having the proper clothing/equipment and stretching the muscles before a recreational or sporting activity can enhance the experience, a visit to a hearing centre such as Omni Hearing in Woodbridge can help to better prepare those who need or want to wear their hearing aids under these types of circumstances. During this visit and consultation, hearing aid users can discuss and/or address matters related to:

  • Having extra batteries on hand, should you need them.
  • Other contents of the sports bag / accessories.
  • The condition of their hearing aids.
  • The correct fit of their hearing aids.
  • Accessories specifically for use in sports.
  • Water proof or water resistant hearing aids.
  • Back-up plans for any unforeseen situations.

For additional information on the hearing services offered by the hearing aids specialists from Omni Hearing in Woodbridge by calling 905-605-4593 or visiting their store at 8611 Weston Rd Unit 17, Woodbridge.

Where to find javelin lessons in Toronto?


Hello, I live in the beaches area of Toronto and was looking for a contact or someone who can do one-on-one or small group sessions on throwing the javelin.  I am an athlete in many sports but haven't had the opportunity to try the javelin.  I would like to learn or at least try to see how good I could be in this sport and was hoping to have a few lessons to see if I like it before joining a throwing club and making a big financial commitment.  When I was quite young I threw the shot put but that was many years ago.  Also throwing the discus might interest me as well.

I will be 17 next month and am presently in grade 11 and will be participating in the TDSB track and field team in spring for my school.  I usually sprint and compete in the long jump but this year I would like to see if I could participate in the javelin only if I could gain some experience and see if I am good enough through some private or a few group lessons with an experienced thrower.  I was hoping you might be able to help me.

Thank you.
David T.


Hello David!

I tried javelin myself in high school and rather enjoyed it. I even made my own spears and a trident, for fun, while I was a teenager. (A few years ago I was visiting my parents and my brother-in-law broke my old trident.)

However I haven't touched a javelin in over 20 years and I am certainly not qualified to teach it. If you wanted archery lessons I could help you, but you don't seem to be interested in that. Although if you are, let me know and we can arrange some archery lessons.

My recommendation would be to find someone who competed in javelin, however briefly, and ask if they would be willing to teach a few lessons.

Another possibility you might look into, just because it is similar, is spearfishing. I personally think that would be fun to try. Legally, spearfishing in Ontario is governed by the same laws as bowfishing.
You might also ask around at various Toronto high schools and see if any of them have a javelin program. There should be a few Phys Ed teachers who teach it.

You could also try contacting professional Canadian athletes or their coaches, and ask if they can recommend someone in Toronto.

I am going to do a post on my website however and maybe (hopefully) someone will contact me who knows more about teaching javelin, and then I can refer you to them.

Best of luck to you!

Charles Moffat

Follow Up

I really appreciate all your input and information.  It's great to hear about your experiences.  Thank you very much for your advice and I'll continue to research all avenues and hopefully find someone nearby.  I'm also going to think about the archery.

David T.

Top 10 Calorie Burning Sports

Guest Post by Alicia Kate.

Previously in ‘12 Tips to Stay Fit with Modern Lifestyle’, one of our recommendations to get into great shape was to take up a new sport. Athletes are some of the fittest and healthiest people on the planet for a reason. In the context of fitness, playing sports is ideal for burning fat because it burns a lot of calories and you enjoy the activity so you strive harder and end up burning more than you would simply exercising. If you are looking for a new sport here are 10 calorie burning sports you should consider.

Many of the exercises below are ideal for Summer, but can also be done other times of the year.

1. Marathon

Running a marathon burns thousands of calories, with a 130 lbs runner burning 2,224 calories during a typical 26.2 mile course. A 165 lbs runner, on the other hand, will burn 2,822 calories, while 210 lbs runner will burn 3,593 calories. Marathons are the perfect way to get fit due to the training involved to be in good enough shape to be able to run one.

2. Basketball

A lot goes on when you play basketball. You run and sprint back and forth between the two hoops on the court frequently. You move constantly both to score and to block shots. For all that constant effort, you will burn upwards of 400 calories per hour depending on your body size. A fun session with friends is enough to get the heart racing and burn a lot of calories.

And there is no age limit for playing many sports. Some people keep playing well into their old age.

3. Soccer

Soccer is one of the best sports for getting into great shape, with some sources claiming that 900 to 1,400 calories per hour are burnt - although it really varies on how much they are running and the size of the individual player. Soccer players are some of the fittest athletes due to the intensity and pace of the game. A match typically lasts for around 96 minutes. While you most likely won’t be playing for that duration of time, a quick soccer game with friends can still provide a very good workout.

4. Football and Rugby

Concussion concerns in football are real, so we are recommending less physical versions of the sport—touch and flag football, and also rugby which requires a less violent method of tackling opponents. While physical contact may be prohibited in touch and flag football, you will still burn 600–900 calories an hour as you will be doing a lot of running, sprinting, pivoting, catching, and throwing.

5. Tennis

Tennis is akin to a full body workout, with your upper and lower body, along with your back and core, getting an intense burn. You will burn a lot of calories simply by moving around the court, and you will burn quite a few more swinging the racket. An hour of a singles tennis match will burn approximately 400–500 calories.

6. Swimming

Swimming, despite being low impact, is an aerobic exercise that is a full body workout. It is also one of the most accessible sports as you can swim in public pools, rivers, lakes and the ocean. The best part of swimming is that you are getting a great workout without stressing your joints. Swimming is perfect for those carrying recurring injuries and want to get back into shape.

7. Rowing

Rowing is a must try if you want to lose weight and get a great upper body workout to boot. Your shoulders, back, and biceps will be tested and that means you will burn 560 calories per hour. As mentioned, a strong back and shoulders is needed to excel in rowing, so before you try out this sport, you might want to fortify your back by performing the exercises Cardio Trek suggested in ‘6 Exercises for a Stronger Back’.

8. Boxing

To be a boxer is to be in the peak of physical condition. Going 12 rounds in the boxing ring is one of the biggest tests of endurance an athlete can go through. Boxers burn upwards of 600 calories an hour. While it may be a step too far to get into the ring in competition, boxing training is a highly effective way to burn calories and build serious strength.

Note - While Cardio Trek does provide boxing lessons for people in Toronto, it should be noted that we favour a more relaxed and jovial approach to teaching boxing wherein we focus on exercise and having fun. People who want to do boxing as a serious sport are recommended to go to a dedicated boxing gym and find a boxing coach who teaches competitive boxing.

9. Martial Arts

Learning a martial art like Tae Kwon Do or Karate can have the same intensity as boxing, but with a different focus. As kicks, elbows, knees, grappling, and even wrestling are all allowed in some martial arts (eg. Judo combines wrestling with throws), martial arts training is a true full-body workout. You will be burning between 400 to 600 calories an hour.

10. Lacrosse

The intensity and pace of Lacrosse, along with carrying and swinging a lacrosse stick, make it a highly effective sport for becoming physically fit. Upper strength along with good cardio levels are required to play this sport, which is why if you are looking to burn calories it is a good place to start.

Lacrosse is one of the potentially more violent sports on this list, and compares to say "ice hockey" and has a reputation of being pretty brutal.


There are many other sports worth trying and plenty of other reasons why you should play sports aside from that fact that doing so burns calories. Playing sports improves all aspects of health such as enhancing heart function, lowering cholesterol levels, improving blood circulation, and decreasing hypertension and stress levels. It also brings forth positive energy, promotes discipline, and builds self-esteem.

So, what are you waiting for? The time to play sports is now!

8 Fun Autumn Sports

Want to try a new sport this Autumn?

Autumn is a great time of year to try a new sport. It doesn't have to be a "competitive sport" per se. It is possible to do a sport just for the fun of it. And Autumn is a great time of year to be trying these new sports. There are a number of benefits to trying a new sport in the Autumn.

#1. The weather. Not too hot, not too cold. And unlike Spring, not too rainy.

#2. Less crowds in public parks and national parks.

#3. The scenery. Is there any more beautiful time of year to go outside and enjoy the wonder of nature?

So lets get started.

Fun Sport #1 - Mountain Biking in Autumn

You don't need a mountain to do it. You also don't need a fancy mountain bike either. A hybrid bicycle will get the job done. And the scenery you see will take your breath away, even in the bicycle trails of Toronto.

Below is 3 real photos taken on Toronto bicycle trails.

Fun Sport #2 - Archery

Am I biased because I happen to teach archery lessons? Yes. Is Autumn my favourite time of year to do the sport? Also yes. Seriously. The weather is wonderful. The scenery is amazing and if you get lucky you will even see some deer and other wildlife at the Toronto Archery Range.

Update, October 11th - Student and myself saw two whitetail stags today who wandered into the archery field and to the south of the target butts. It is currently the pre-rut. In a few weeks these stags will be fighting over the doe we've seeing lately.

The photo below is a screen capture from a video I made of the two stags.

But yes, Autumn is truly a special time of year to be doing archery. There is a reason why bowhunters most often hunt during the Autumn.

Fun Sport #3 - Basically Any Outdoor Team Sport

Soccer, field hockey, road hockey, lacrosse, baseball, etc. Pick one.

For the purposes of choosing a photograph, I am going to go with road hockey because it is pretty popular in Toronto and thus easy for people to find others who are also interested in road hockey.

Fun Sport #4 - Nature Hikes or Fell Running

Someone should turn nature hikes into a competitive sport. Oh wait, someone already has. It is called Fell Running and it even has its own marathon, known as the Barkley Marathon, and is a 100 mile hike that must be completed in less than 60 hours. The competitors have 2 and a half days to do a 100 mile hike over difficult terrain. Not for the faint hearted either. People have been known to die during the Barkley. It is a cold wet affair done in late March / early April, but the athletes who compete in it train all year long. So Autumn is a good time to train.

But if you would rather have fun doing this activity, maybe stick to bringing your camera along and enjoying the scenery. There is no need to make it a competitive sport.

Fun Sport #5 - Canoeing and Kayaking

Remember to take your camera!

Fun Sport #6 - Sandyachting

Yes, that is a real thing. See the photo below. A bit expensive to get into, but certainly a fun way to spend your Autumn. Or Spring. Or Summer. Stick skis on it instead of wheels, and you could do it in the winter too.

Fun Sport #7 - Horseriding

I wrote a post awhile back about horseback archery where to get horse riding lessons in/near Toronto. If you skip the archery stuff, just read the section about where to get horse riding lessons in/near Toronto and that will help you on your journey to finally taking up horsemanship as a skill.

Scratch that off your bucket list during the Autumn and you will get some great Autumn trail rides in the process.

Or better yet, learn how to ride a horse AND do archery, and then you will be able to do both at the same time!

Fun Sport #8 - Spelunking

The Niagara Escarpment in Ontario has various caves, caverns, crevices and chasms that a person can explore. True, you can explore caves any time of the year, but the crevices that dot the landscape along the Niagara Escarpment are best explored during the Autumn because you typically have to hike quite a bit just to get to the crevices. Summer? Too many mosquitoes and too hot. Winter? Too cold and slippery. Potentially dangerous too. But Autumn is a great time of year to explore as the weather is perfect for it.

Take a friend with you who likes to do photography and you will have a fun time.

 If caves and crevices are not your thing, the Niagara Escarpment is also home to many waterfalls. Like Inglis Falls or Hilton Falls. The photo below is of Hilton Falls, near Milton Ontario.

Looking to sign up for archery lessons, boxing lessons, swimming lessons, ice skating lessons or personal training sessions? Start by emailing and lets talk fitness!


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