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Top 4 Benefits of Mountain Biking

by: Stefan Simonovic

Even though we live in an age where technology has taken over most of the activities we did by ourselves, there are still certain things that people like to do without the assistance of computers or the internet. We’re definitely not talking about online dating where you can find anything from a husband or wife to transgender dating hookups – we’re talking about mountain biking.

[Source: Flickr]

In the last couple of decades, mountain biking has held its place as one of the favorite outdoor activities. Just in the US, almost 40 million people practice riding bikes on mountain paths and trails. Still, this number could be even more significant if people only knew exactly which benefits this activity can bring. In that name, here are the top 4 benefits of mountain biking.

1. Lower Risk of Getting Sick

Everyone, and we mean everyone, knows that regularly doing moderate exercises can and will help prevent diseases by strengthening the immune system. When it comes to mountain biking, it’s the same exact story.

In 2016, a team of researchers from the University of North Carolina showed that those who practice cycling of any kind for half an hour for five days of the week take 50% less sick days off in comparison to people who spend most of their time in a seated position with no significant physical activity.

2. Better Mood

While it’s evident that mountain biking has a plethora of health benefits, one of its better traits lies in its ability to improve our mood and reduce our stress.
Apart from being a healthy activity, mountain biking is actually pretty fun. These two attributes are interconnected indeed, as the great physical demands of this activity stimulate the body into releasing endorphins, which is the “happiness hormone.” Furthermore, going for a ride alone on a mountain trail can act as a form of meditation which lets us clear our thoughts and ultimately lets us relax.

3. Better Balance

As we’ve said before, mountain biking is a demanding activity, especially regarding physical readiness. Another important aspect of this is the coordination and balance benefits that we can get from going for bike rides on mountain paths.

While cycling down the street is pretty straightforward, doing the same thing on a mountain where even goats have to use the parking brake is that much more difficult due to the steepness and rough trails. Staying steady is the number one priority here, which helps you train your body to improve its balance and hand-eye coordination.

4. Improved Sleep

At the end of the day, once you get exhausted from all that balancing, meditating and vigorous cycling up and down a mountain slope, you can finally lay down and let your body take a break.

What we mean by this is, of course, sleeping. It’s been proven over and over again that those who put physical stress on their bodies via exercising and outdoor activities sleep much better, which is yet another significant benefit of mountain biking.

About the author:

Stefan is a writer and a blogger in his spare time. He also works for First Beat Media, a company that mainly focuses on the online dating niche and similar services.

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4 Crucial Running Tips Every Beginner Has To See

by: Stefan Simonovic

Staying in shape is one of the best ways to remain both healthy and happy. However, besides good overall health, a good physical shape is also significant when it comes to love life because most people prefer to date fit individuals. Now, it really doesn't matter if you're trying to meet people online or in person, you simply have to look good in order to impress them.

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The simplest way to get back in shape is to start running on a regular or daily basis. This exercise is great for your cardio, and it will help you lose some weight. Running is definitely one of the most popular activities out there, but it can also be tricky and even dangerous, especially if you don't know what you're doing.

Therefore, here are the four crucial tips every beginner has to see before going for a jog.

Begin With Short Running Intervals

You're probably eager to start running and see where you stand when it comes to your stamina and overall shape, right? Well, that's great, you should be enthusiastic. However, even if you feel like you're able to, you must never try to complete your run in one go.

Your body is not used to this kind of activity which means you might experience certain side-effect or injuries. In order to prevent these unpleasant situations, you should divide your run into short running intervals, at least until you gain some stamina. The best way to do that is to run for 2-5 minutes and then walk for 2-5 minutes to cool off before you start running again.

Take One Day To Recover Before Your Next Run

A lot of beginners underestimate the importance of the recovery process, and that is a huge mistake. You have to understand that your body, especially your cardiovascular system, has to adapt to these new demands. This is why it's so important to take at least one day off and rest. Otherwise, your entire body, including your muscles and bones won't be able to recover, and you'll end up doing more harm than good.

Don't Forget To Hydrate During Your Run

Most newbies think that drinking water before and after the training session is quite enough, but it isn't. Even though carrying a water bottle can be a bit annoying, it's imperative to stay hydrated during your run. An average person sweats a lot during any kind of physical activity, and if you don't want to get tired too soon, you simply have to take short breaks to hydrate. This is one of the most important running tips for beginners.

A Correct Upper Body Form Is Crucial For A Successful Training

Even though running seems like a rather simple and straightforward exercise, there's a chance you might be doing it wrong. To achieve the proper running form you need to keep your back straight, your hands at your waist level, and your elbows at your sides.

Also, make sure to create a 90-degree angle with your arms. Keep your head up at all times and level your shoulders. All this should help you to keep a straight posture that will allow you to breathe properly during your run.

About the author:

Stefan is a writer and a blogger in his spare time. He also works for First Beat Media, a company that mainly focuses on the online dating niche and similar services.

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Top 3 Lesser Known Training Tips for a Healthier Body

by: Stefan Simonovic

Whether you’re into cougar dating and need to bring your "A game" to the table, especially in the physique department or just want to work out on a regular basis to stay healthy, we’ve got a few lesser-known tips to share.

[Source: Flickr]

Everyone already knows how important it is to stay hydrated, work out in absorbing, comfortable clothes and footwear, and take a shower afterwards to relax your muscles after a good 15 minutes of stretching, so we're not even going to bother with those.

However, we do want to focus your attention to these three little tips or tricks that will not only ensure you get the best results from the time and effort you put in appearance-wise but that you also stay as healthy as possible in the process.

#1: Stretch Using A Wall Bar

Most gyms nowadays come so well-equipped most people don't even know what half of that stuff is for anyway. That being said, if your gym has a wall bar, use it to stretch after cardio and at the end of your workout.

A wall bar is mostly used by growing children and their physical activities, and for physical therapy, but it is unfairly overlooked by healthy adults who work out. Stretching utilizing a wall bar will help elongate your muscles, stretch your back, reduce any back pain you might have, and ensure you have a healthy posture.

#2: Have a Banana or Two Afterwards

Our levels of potassium decrease after a workout and one of the best ways to replenish them is to have a banana or two afterward, depending on your body weight and workout intensity. In other words, girls are fine with one banana while guys should probably eat two to be on the safe side.

The easiest way to incorporate this little tip into your routine is to bring bananas from home or pack them up with your other gym stuff, and treat them as an essential part of any workout. If working out makes you feel like you could eat a horse right after, prevent overeating or eating the wrong kinds of foods by having a banana that is not only great as post-workout food, but it can also satisfy your hunger without adding on too many calories.

#3: Maintain the Same Body Temperature Throughout

The most effective way to lose weight and build muscles is to maintain the same body temperature throughout your practice. You first raise your body temperature by starting your workout with cardio exercises for 20 minutes to half an hour.

Most people do 10 minutes on the treadmill, 10 minutes of cycling, and 10 minutes on the elliptical, but the trick is to not cool off until the end of the workout. To do this, after every two or three different exercises, break your routine with an activity that's more difficult than the rest or involves more movement, such as a plank or jumping jacks. You can always throw in 5 minutes of cycling in between your exercises to keep the body temperature up.

About the author:

Stefan is a writer and a blogger in his spare time. He also works for First Beat Media, a company that mainly focuses on the online dating niche and similar services.

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5 Amazing Benefits of Cardio Exercises That Will Motivate You To Work Out

by: Stefan Simonovic

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Most people work out just because they want to impress their significant others or their potential partners. Now, it doesn't matter if you prefer to meet people online or in person, you also have to look good in order to make a great first impression.

The best way to get in shape is by engaging in various cardio workouts. However, besides good physical appearance, these particular exercises offer a number of different health benefits. Check out the five amazing advantages of cardio workouts that will definitely motivate you to exercise.

1. It Keeps Your Heart Healthy

As you probably know, your heart is a muscle just like all other muscles in your body. Moreover, it’s the only muscle that works while other muscles are resting. So, to keep your heart healthy, you need to give it a proper workout. To do so, you need to get your heart rate up through various cardio exercises like running or swimming for example. Doctors recommend at least 150 minutes per week of moderate cardio exercise.

2. Cardio Workout Has A Positive Effect On Your Mood

Have you noticed that every time you finish your training session or come back from your run, you feel fantastic and energized? Well, that's because, during a workout session, your brain releases endorphins, which are also known as the feel-good chemicals. Endorphins are responsible for keeping your mood balanced and making you feel good and satisfied with yourself.

3. It's Great For Your Immunity

Inactive people are more likely to suffer from viral and bacterial infections and diseases, which means a quality cardio exercise on a regular basis can help you improve your immunity and overall health. Going for a moderately-paced jog every day will have a positive effect on your immune system which will help you to stay healthy throughout the year.

4. It Can Improve Your Sex Life

Cardio exercises boost your energy and stamina levels, which is excellent not only for your overall health and well-being but also for your sex life. As you probably know, stamina is essential when it comes to love-making, so it's safe to say that these workouts might help you become a fantastic lover. Also, a regular exercise will boost your sex drive, which is also a crucial factor for high performance in the bedroom. To be honest, this is one of the most popular benefits of cardio training.

5. Cardio Exercises Reduce The Risk Of Chronic Diseases

The last, but certainly not the least, is the benefit that often proves to be life-saving. Experts from many health organizations, including the American Heart Association, claim that regular cardio training can reduce and even eliminate the risk of chronic diseases. These exercises lower a person's LDL (bad) cholesterol, reduce belly fat and decrease blood pressure. This means that, by engaging in a regular cardio training, you can reduce the risk of type 2 diabetes, heart diseases, and similar chronic illnesses that are responsible for many premature deaths.

About the author:

Stefan is a writer and a blogger in his spare time. He also works for First Beat Media, a company that mainly focuses on the online dating niche and similar services.
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Run Beyond Boundaries at Salomon X-Trail Run Pilipinas 2018

Five decades since its inception, Salomon continues to elevate outdoor experiences as the world’s leading trail running brand. But beyond its steadfast dedication to superior product innovation, Salomon has likewise come to embrace its role as a pillar of outdoor athleticism. In its bid to push the boundaries of trail running, Salomon is more than thrilled to announce the return of the highly-anticipated Salomon X-Trail Run this July 22, 2018 at the Subic Bay Freeport Zone.

In the past, Salomon X-Trail Run Pilipinas has been held in various premiere venues throughout the country and has since gained notoriety for consistently mounting the most challenging yet most-attended trail running events in local trail running history. Now on its 7th year, the Salomon X-Trail Run Pilipinas is back to challenge hardcore trail runners and outdoor adventurers with another grueling and unforgettable trail running experience.

Salomon X-Trail Run Pilipinas 2018
22 July 2018 Sunday, 5:00 AM
Subic Bay Freeport Zone

Gun-Start and Cut-off Times:
  • 32K Mountain Run - 7:00 AM / 7.5-hours
  • 24K Mountain Run - 9:00 AM / 5.5-hours
  • 12K Trail Run - 11:00 AM / 3-hours
  • 6K Trail Run - 11:00 AM / 1.5-hours

Distance Category and Registration Fees:
  • 1,2 6K - Php 1,200.00
  • 1,2 12K - Php 1,500.00
  • 3,4 24K - Php 2,000.00
  • 3,4 32K - Php 2,300.00
1Race Inclusions: Race bib, timing chip, Salomon Xtrail technical jersey, Post-race meal.
2Mandatory Gear: Hydration provision with at least 500mL water.
3Race Inclusions: Race bib, timing chip, Salomon Xtrail technical jersey, Salomon Microfiber Towel, Post-race meal. Finisher’s medal for those who finish within cut-off time.
4Mandatory Gear: Headlamp, Whistle, Hydration pack/belt with at least 500ml water.

Registration Sites and Schedule:
  • 5Online Registration via
  • 5In-Store Registration:
    1. Salomon SM Aura
    2. Salomon SM Annex
    3. Salomon SM Megamall
    4. Salomon Glorietta 3
5Additional Php 0.00 for delivery fee.
5Medical Certificate are required for 24K and 32K Mountain Run upon registration.

Event Jersey Design

Race Bib w/Timing Chip

Finisher's Memorabilia/Token
24K / 32K Finisher's Medal
24K / 32K Microfiber Towel

Route Map

Throughout the event, there will be specific areas and control points located in varying locations within the course to ensure that the participants finish the race within the official time alongside motivational posters and signages to encourage racers. Moreover, the Salomon X-Trail Run will be a Green Race. A pioneer advocacy championed by the Salomon X-Trail Run since its first series back in 2010, Salomon’s Green Race Movement will not permit the use of disposables during the event. Participants are then required to bring their own water bottles.

You may visit the for more details and further race updates. For inquiries, you may send e-mail to or call (02) 438-9021

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