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The Benefits of Sports for Kids

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Sports, fun and summertime go hand-in-hand at Intersport Elverys and the benefits of all these for kids are humongous.

As well as sports being fun for your kids, it can also keep them active, allow them make new friends and learn important life skills.

But did you know that sports can also improve their physical and emotional health?

In this blog, we’ll look at some of the advantages of sports for children, such as how it can help them stay fit, healthy, and happy.

benefits of sports for kids

Physical Health Benefits of Sports for Kids

Regular physical activity is essential for kid’s health and development, and sports are an excellent method for them to obtain the exercise they require.

The following are some of the physical health benefits of sports for children:

Better Cardiovascular Health

Sporting activities can help children’s cardiovascular health by strengthening their heart and lungs.

This can help individuals increase their endurance, lower their risk of heart disease, and enhance their general fitness.

Improve coordination and motor skills

Sports require children to use multiple muscle groups while also developing coordination and motor skills.

This can assist children enhance their general physical ability, balance, and agility.

Reduce the risk of obesity

According to the World Health Organisation (WHO), they estimated that over 38 million kids under the age of 5 were overweight or obese.

Regular exercise and sports is a brilliant method of your kids maintaining healthy weight and reducing the risk of becoming obese.

Obesity leads to a range of health problems, like diabetes, high blood pressure and heart disease.

benefits of sports for kids

Maintain stronger bones and muscles

Weight-bearing sports such as running and leaping can help children develop stronger bones and muscles.

This can lower the chance of injury while also improving overall physical performance.

Yoga can be a fantastic option, so why not check out our Best Yoga Poses for Kids Guide with the O’Neill family?

Sports provide kids with a variety of physical health benefits that can help them live happier, healthier lives.

Mental Health Benefits of Sports for Kids

Along with the physical, sports for kids can have huge benefits on their mental health too.

A study in the British Journal of Sports Medicine found that participation in team sports can help improve kids self-esteem and positively impact both their mental health and social skills.

Here are some of the benefits:

Reduced stress and anxiety

Physical activity, such as sports, can help youngsters cope with stress and anxiety.

Endorphins are released during exercise, which can improve mood and reduce tension and anxiety.

Improve confidence

Participating in sports can help youngsters develop a sense of accomplishment while also improving their self-esteem and confidence.

benefits of sports for kids

This might boost their confidence in their abilities both on and off the field.

Better sleep

Regular activity, especially sports involvement, can help children sleep better.

This is significant since sleep is essential for both physical and mental wellbeing.

Better Attention span

Sports can help youngsters increase their focus and attention span, which can help them perform better in school.

Sporting activities provide children with a variety of mental health benefits that can improve their general well-being and happiness.

Football is always a great option, this Guide to Football Training Equipment might come in useful to get started.

Social Benefits of Sports for kids

Sports can be a really effective and simple way of helping your kids develop all important life skills, such as social confidence, teamwork, communication and leadership.

It might also be one of the first times they get exposed to all these at once too.

Here we look into them a bit more.

Teamwork and leadership skills

Sporting activities need youngsters to operate as a team and learn how to lead and follow.

This can assist kids in developing key social skills and attributes of leadership that will serve them well in the future.

benefits of sports for kids

Studies have found that community sport participation helps improving kids shyness and significantly increasing anxiety over time.

Making friends

Sports can be an excellent method for youngsters to meet new people and develop new friends.

This can assist children in developing a sense of belonging and social skills, as well as having much more fun.

Learning to win and lose

Both are equally as important as the other.

Learning to handle triumph and failure with grace and sportsmanship: Sports can teach youngsters how to handle win and defeat with grace and sportsmanship.

This can aid in the development of crucial life skills and values, especially once they know that it is not all about winning.

Academic Benefits of Sports

As well as doing great in sports, it’s important that your kids academic side improves too.

And sports are a brilliant method of doing just that.

But don’t just take our word for it. We’ve pulled out of some great research to back up why sports and ‘the books’ go hand in hand.

  1. Research published in the Journal of School Health discovered that middle school pupils who participated in sports performed better academically than those who did not.
  2. In the USA, Student-athletes have higher grade point averages (GPAs) and lower dropout rates than non-athletes, according to the National Federation of State High School Associations.
  3. According to a review of data published in the Journal of Physical Activity and Health, physical activity, especially sports involvement, can improve cognitive function and academic achievement in children and adolescents.

Conclusion

We hope at this stage you are beginning to see how beneficial sports can be for your little bundles of joy.

If your thinking of sending your kids to camp this year, this Essential Guide to Summer Camps blog is a must read.

Otherwise, we hope we’ve laid out all the benefits to you and this might encourage you to get your kids involved in sports.

Intersport Elverys are experts in sport and have an incredible of kids categories and items to help you along. Check it out below.

How to Calculate Running Speed

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Knowing how to calculate your running speed when out and about on your runs can be really useful.

It doesn’t matter if you’re a leisurely runner, total newbie or experienced runner pushing to beat the clock, calculating your speed is a useful skill.

Whether you want to measure your fitness or just quantify your distance, the how to calculate running speed formula is easy to learn.

How to calculate Running Speed

Step 1: Know your distance

To find your running pace you need to know how far you are going.

So measure your route, be it using online software like Google Maps or on your smartwatch.

You can also just hop in your car and reset the distance clock to get a good estimate.

Or if you can’t do any of those, find your local track or certified course where the distance has already been calculated!

Step 2: Time your run

This is a crucial part of the process, so get your timer out.

If you want accuracy, timing your run is important and this can be done using a smartwatch, stopwatch or with the help of a friend.

It’s also so important for you to be honest with your time and distance, so no massaging those  numbers to make your ego feel better!

Step 3: Get out the calculator

Quite simply, how to calculate running speed is done by dividing your run distance by your run time.

So if you ran 10k and you ran for 50 minutes, you can 0.2k per minute.

If you want to calculate your running pace, flip the numbers.

50 minutes divided by 10k is a 5 minute per kilometre pace.

There’s a really useful online speed calculator right HERE.

Tips and Tricks

Owning a smartwatch can save you so much time and hassle when you are trying to calculate running speed.

We’ve got a really good collection HERE.

You can also check out our Top 5 Runner Review blog HERE. 

Typical Running Times

Below is a list of average running times across some of the more favoured distances to give you some pointers.

Average 10k Running Time

A 10k is one of the most popular runs for runners of all levels.

Not too difficult but it also presents a big challenge if you want to pursue it.

On average, a runner will complete a 10k between 45-65 minutes, maybe more.

The average male road racer completes their run in about 56 minutes, while the female just over one hour.

Amazingly, the most elite level runners from across the world are breaking 27 minutes!

Average 5k Running Times

Runners also love the 5k.

It’s short, snappy and will give you a serious workout.

An average runner will complete their 5k in 25-35 minutes.

While your male racers will go sub 17 minutes and female sub 20 and edging towards 19 minutes.

The world’s best can hit sub 13 minutes!

Conclusion

Whatever your ability on the road or track, we hope this guide on how to calculate running speed will help you.

If you’re wondering how the correct recovery after a run, check our our blog from Irish Long Distance Runner Grace Lynch. 

We love to run at Intersport Elverys, so make sure you check out our running category HERE or below.

#YouNeverRunAlone

how to calculate running speed

Guide on How to Stop Swimming Goggles Fogging Up

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Making sure you know how to stop swimming goggles fogging up can save you a lot of frustration!

It can happen in training, during a leisurely swim or if you’re competing in a race or event.

But no matter where you are or what you are doing, if your goggles do fog up it can disrupt your flow, cause visual difficulties and sometimes be downright dangerous.

So we’ve prepared this guide on how to stop swimming goggles fogging up for you.

Before you start, check out our Guide on Buying Swimming Goggles HERE. 

how to top swimming goggles fogging up

Why do swimming goggles fog up?

Condensation on the inner of the lenses causes swimming goggles to fog up. Perspiration or water vapour from your skin causes this.

As a result, if you strain yourself, it is likely to get worse.

The majority of swimming goggles will be sold with a ‘anti-fog’ treatment, which means a silicone coating has been put to the interior of the goggles.

This helps avoid fogging by preventing water from ‘sticking’ to the goggles and instead running off the lenses.

Goggles, on the other hand, can fog up for a variety of reasons.

Over time, anti-fog treatments become less effective.

The anti-fogging treatment has been removed.

Because there is so much moisture being created, the anti-fog system is overwhelmed.

You obviously can’t stop yourself from producing heat and water vapour, so how do you avoid or minimize goggles fogging?

How to Stop Swimming Goggles from Fogging up

1. Use Toothpaste

This is an unusual approach to keep your goggles from steaming up, but many elite swimmers keep a little bottle of toothpaste on them at all times.

The lense of the goggles can be efficiently prevented from accumulating condensation by rubbing a thick layer of toothpaste onto them.

When rubbing something over your goggle lenses, just remember to be delicate with your fingertips.

Anti-fog coatings are now standard on most lenses, however they can easily be rubbed off if you rub too vigorously!

2. Buy Anti-Fog Swimming Goggles

Modern racing goggles are made with the latest cutting-edge technology and are built with anti-fog features in mind.

Many high-end competition goggles include a specific anti-fog coating that helps keep them from steaming up in the middle of a swim.

The most important thing to remember is to properly care for your goggles. If the lenses are bumped or scratched, the coating is quickly ruined.

When not in use, we recommend storing them in a swimming goggles carry case.

You might also go for a specialized swim bag. Special padded sections in these backpacks will keep essentials like goggles protected.

how to stop swimming goggles fogging up

3. Use Anti-Fog Spray

You may always buy your own anti-fog coating if you don’t want to spend the money on a new pair of racing goggles just yet.

There are a variety of anti-fog sprays designed specifically for use with swimming goggles that have been particularly created to provide clear vision throughout your swim session.

To use the spray, simply spray it into your goggles and then rinse them before putting them on.

It’s important to rinse out the spray so it doesn’t get in your eyes when swimming.

 

4. Use your own Saliva!

Yes, we mean spitting in them!

You’ll be surprised to learn that it truly works miracles.

Plus, it’s absolutely free, so swimmers on any budget may use their saliva to keep their goggles from fogging up. It’s also a far healthier option than anti-fog spray!

Saliva is a very easy and inexpensive alternative that any swimmers can use by applying a coating of moisture to the lenses of their goggles.

5. Splash Water on your Face

Many people assume that the heat of your face colliding with the cool exterior temperature of the water causes swimming goggles to steam up.

To overcome this, they recommend that swimmers wet their faces with cold water a few times before putting on their goggles.

The notion is that because you’ll be cooling down your face, there won’t be as much of a reaction when hot and cold air collide.

6. Shampoo & Condition

Another alternative option but shampoo or conditioner are really effective.

By placing a small drop of this shampoo or conditioner into each lens and working it in, a thin layer of film will form, preventing the goggles from misting up.

Give the goggles a good rinse around 10 or 15 minutes after applying the baby shampoo, as you don’t want any remaining shampoo in your eyes.

Again, rubbing too hard will destroy the coating of film that the shampoo has left behind.

Conclusion

If this blog helped you, then make sure to let us know.

We’ve got some other really helpful content on our blog also, like our Guide to Swimming in the Sea or Finding the Best Swimming Gear for Kids.

Make sure to check out our top range range of swimming goggles below.

how to stop swimming goggles fogging up

Kids Football Training Equipment Guide

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If your kid is football mad, then this guide to a complete list of kids football training equipment is for you.

Whether your kid or kids are mad to train at home, or whether you are coaching the next group of up and coming superstars this will also help you.

We are going to give a quick run down of all the essential kids football training equipment you need for your back yard or local park.

Before you start, don’t forget it’s Summer Camp season!

Check out our Essential Guide to Kids’ Summer Camps here.

Or check out our Summer Shop:

If not, enjoy this blog.

kids football training equipment

Benefits of Kids Training at Home

Before we start with the equipment, it’s important to know the benefits of kids getting involved football training.

It’s amazing what it does for their development.

  1. Health benefits

Like any other physically demanding sport, football is great for your kids health. It will keep them in good shape, boost their stamina and get them exercising regularly.

  1. The Value of Teamwork

Communication skills are so important in football and your kid will learn how to cooperate and work with their teammates.

  1. Encourage Mental Resilience

Your kid is not going to win every game, every race or every drill, no matter how talented they are. So learning to cope with defeat and disappointment, as well as success, is a great lesson for the future.

  1. Better Social Skills

When training with a group, getting involved in a team, your kid will make new friends and meet new people, learning conversation and communication along the way.

  1. Fun

Whether training on their own or with their team, kids love playing football and games. Whether it’s scoring a free kick in their back garden and pretending to be their favourite footballer, or doing it in front of their friends, the joy can be unrivalled.

Kids’ Football Training Equipment: Football Cones

One of the most simple but important pieces of kids football training equipment are cones.

Football cones are great to set up and let your kid work on their dribbling skills, mark out boxes or grids or some targets for their passing.

They are cheap, cheerful and easy to carry around.

Kids’ Football Training Equipment: Goalposts

Absolutely key for your kids to practice their shooting or goalkeeping.

These pop up goals are lightweight and easy to

Plus, the amount of fun they will have simply kicking goals and points for hours on end is incredible.

Get two, and you will be able to hold fun games for your kids’ friends too.

If you don’t have the space for a full size goals, check out these smaller, pop-up nets:

Kids’ Football Training Equipment: Bibs

If your kid has their friends over and they want to play some team games outside, you will need some durable and lightweight bibs.

Or, if you’re coaching your kids’ friends in the park, these are even more important to create teams.

Bibs that are double layered and reversible, like the below, give you much more bang for your buck.

kids football training equipment

Kids’ Football Training Equipment: Footballs

You can never have enough footballs!

Never under estimate the joy a ball of leather filled with air can bring to your kids’.

We’ve got an incredible range of colours, sizes and designs for your kids to enjoy and kick around all day, every day.

kids football training equipment

Kids Football Training Equipment: Hurdles

Returning to the topic of running-related training equipment, training hurdles are an excellent way to simulate running on a football field.

In a football game, there are many various sorts of running, and training hurdles can replicate that.

These are compact and light, and they are a helpful item to have on hand.

kids football training equipment

Kids Football Training Equipment: Football Boots

Kids love football boots.

From a parents’ perspective, they also avoid your kids ruining their good shoes by kicking a football all day.

We’ve got a great range for boys and girls.

kids football training equipment

Conclusion

We hope you enjoyed this blog and now have all the tools you need for getting the essential kids football training equipment.

It will be a long summer ahead and hopefully it will keep them busy, fit and having fun.

Best Trail Runs in Ireland 2023

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Trail running has exploded in popularity recently and we’re lucky to have some of the best trail runs in the world here in Ireland.

What’s even better is that Ireland boasts the best trail runs for every level of runner.

There’s thousands of kilometres of beautiful trails just waiting to be explored and scenery is unbeatable in some.

But we’re going to make your life a bit easier and pick our favourite and best trail runs from the likes of Dublin, Galway, Cork, Mayo and more.

Before you dive right in, our blog on Getting Started in Trail Running is a must-read for newbies.

Or, if you want to check out some gear, you can read our Top Trail Runners Review here.

Trail Runs in Ireland: Dublin

Howth Peninsula Trail

Distance: 6-12k

Total Ascent: 239m

The beautiful little fishing village in North Dublin needs little introduction and is a really popular tourist area.

Accessible at the end of the North DART line (commuters train), the Harbour is always buzzing with activity and has the most stunning views on the East coast.

For outdoor enthusiasts, the running trails just outside the village are amazing.

trail runs ireland

Known as ‘The Bog of Frogs’, the trail is just under 12km and takes in the Irish Sea Coastline, Dublin Bay and the Wicklow Mountains.

The full-length trail is quite long and would not suit beginners, but it also offers shorter routes of 6, 7 and 8k to cater for runners of all abilities.

Plus, you can go for a cool-down dip in the sea afterwards!

Trail Runs in Ireland: Wicklow

Glendalough Spink Trail – White Route

Distance: 9.5k

Total Ascent: 456m

In terms of options, it doesn’t get better than the Trails of Glendalough in the Wicklow mountains.

In total there are nine marked trails to run or walk, varying from short and quick trails that take 30 minutes to more mountainous options that could take up to four hours.

trail runs ireland

We’ve picked the White Route as one that suits all levels and can be considered moderately difficult.

Coming in at 9.5k in distance, the trail starts in the National Park Information Office and the trails are signposted as you go.

The scenery you will take in is nothing short of breath-taking.

Trail Runs in Ireland: Mayo

Murrisk and Croagh Patrick

Distance: 7.5

Elevation Gain: 749m

The most difficult of the trails in this guide, the Murrisk to Croagh Patrick trail run is not for the faint hearted.

Beginning in the car park at the foot of Ireland’s Holiest Mountain, this up-and-back route is over 7km in length and will take people anywhere from 2 to 3.5 hours.

trail runs ireland

The terrain is rugged and steep so appropriate footwear is required, and it’s not unfamiliar to experience the four seasons while ascending too so dress appropriately.

Home to the world-famous Sea2Summit race, trail runners can enjoy one of the most breath taking views in the country when at the summit and looking out across Clew Bay.

It is worth the challenge of getting there and some newly installed steps around ‘The Cone’ make the ascent and descent a bit easier.

Trail Runs in Ireland: Galway

Diamond Hill Circular, Connemara

Distance: 7.6k

Elevation Gain: 400m

Connemara National Park is a trail runner’s paradise and the Diamond Hill Loop is a heavenly experience.

Located near Letterfrack in Galway, this is a moderately challenging route and will take approximately 2.5 hours to complete.

Suitable for most fitness levels, however there are so bits of the route that boasts challenging and steep terrain.

trail runs ireland

Be aware, on a busy day the route can be packed with people as well as insects – bring your insect repellent.

Runners will experience some beautiful scenes across the National Park as well as the vibrant wildlife that run free across the hills.

Again, the right clothing and trail running shoes are needed as the weather can change very, very fast on the West Coast!

Trail Runs in Ireland: Kerry

Torc Waterfall Loop, Killarney National Park

Distance: 9.3k

Elevation Gain: 406m

This loop trail running located near the picturesque village of Killarney is a beautiful moderately challenging route.

Starting at Muckross House, trail runners will have to navigate around 1km of steps so you need to be reasonably fit as you ascend the Torc Mountain.

On the last couple of km on the route, you will come across the amazing Torc Waterfall as well as views of Killarney town and the lakes.

Proper trail running shoes with good grip is essential here, especially for the steps, but there is no gain without some pain and when you get to the top that will all be worthwhile.

Conclusion

There are some of our favourite and best trail runs in Ireland.

Now all that is left to do for you is to get out there and embrace the countryside and trails of Ireland.

Make sure to let us know your favourite trails and what you think of ours.

Check out our Trail Running range below.

trail runs ireland

Guide to the Correct Recovery after a Long Run

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Getting your recovery after a long run done in a correct manner is almost as important and beneficial as the run itself.

That’s why we’ve entrusted the help of ASICS Frontrunner and Neuromuscular Therapist, Grace Lynch, to take us through her essential tips for recovery after a long run.

Grace is an international level long-distance runner, so knows how to get the very best out of her performance.

So have a read through below where you’ll be sure to learn a thing or two for when you’re recovering from your next long run.

recovery from long run

If you’re new to running, why not check out our Ultimate Beginners Guide to Running HERE. 

Recovery after a long run: with Grace Lynch

“No matter what level of sport you are at, recovery is a fundamental aspect of training.

“Without adequate recovery our bodies can not adapt to the stress we apply to it through training and exercise. As a runner, one of the aspects I prioritise during my training week is my recovery strategy.

“I know that if I don’t dedicate enough time to recovery, my body will start to feel the stress from the miles and high intensity training sessions I log during the week.

“No matter if you are new to the running community or you are an experienced runner facing a season of racing, we all need to take the time and organise our recovery protocol.

“For me there are certain things I do during my week to keep myself injury free and ready to tackle training. More importantly, I know when I toe the line on race day, I’ve done everything I can to prepare my body and mind and put forward my best performance on race day!

“So, what can you do as part of your daily or weekly routine to help you stay on top of your recovery and attain those short and long-term goals you have in your training diary?

“Here are a few of my top tips to keep you running smoothly this season!”

Recovery after a long Run: Top Tips

Daily rituals

“First off, lets get the simple things nailed down!

“First thing I do upon waking up is ensure my hydration levels are good to go for the day ahead.

!Get some room temperature water in after waking up and ease yourself into your day.

“A good tip I find is to complete 5 minutes of mobility. Just some easy flows to wake up the joints and muscles before starting any physical activity.

“I like to do my run in the morning, so this sets me up perfectly and helps to prevent injuries.

“Another good idea is to take note of how your body is feeling each morning and jot it down in your training journal.

“I jot down energy levels and if I have any niggles or complaints. This can help you to identify patterns or triggers which can aid you in your training plan and maintaining good health and well-being.”

Physical Therapy and Footwear

“As a Neuromuscular Therapist, one of the biggest factors in leading to injury I find, both when dealing with clients and my own experience, is over-training and a lack of recovery.

“Unfortunately, injuries can pop up, but the key is to do everything we can in an effort to prevent and reduce the incidence of injury.

“This Top 5 Runner Review Blog will help you pick.

“If you are new to running, I would recommend going to your physio to see if you have an imbalance which needs to be worked on.

“From here, your S&C coach can subscribe a simple program to strengthen your weaknesses and make the body more resilient to training and the loading of running lots of miles.

“Additionally, going to your local Intersport Elverys store with some feedback on your foot type, you can be sure to be recommended the right shoe type for your personal running needs.

“So, whether your neutral, an over pronator or under pronator, a 5k runner or a marathon junkie, you can be sure to find the right shoe for you!”

Sleep and Nutrition

“I think we all know the importance of getting enough sleep and following a well-balanced diet.

“Add in a working lifestyle and following a training program – these two key elements need to be high on your priority list.

“The one thing I find goes hand-in-hand with sleep and nutrition is being organized. I usually dedicate my rest day or my Sunday evening to planning out my week.

“Once I know how my schedule looks, I can ensure to prepare my food for busy days of work and training.

“It can make a huge difference to your training sessions when you have fuelled up properly, so get yourself organised and you’ll be feeling confident that your training won’t be affected by a busy lifestyle.

“I always pack some extra snacks for post workout nutrition, just in case!

“Fail to prepare, prepare to fail!”

Rest days

“Finally, rest days are not only vital for physical recovery, but also for mental recovery.

“If you are training hard to achieve your goals, sometimes it can be easy for training to become monotonous.

“Enjoyment is key when it comes to running and rest days are essential in providing you with time away from running to refresh your body and mind.

“This helps the recovery process but also keeps you motivated and driven, especially during hard training blocks.

“I usually try to plan something I enjoy for my rest day, like meeting friends for a catch up and coffee.

“After all, life is to be enjoyed, so make sure you make time for those aspects of life too!”

 

Conclusion

“So, I hope these few tips keep you happy and healthy this winter season and keep you on track to achieving those running goals you have!

“Why not check out our blog on the Health Benefits to Running HERE.?

“Check out Intersport Elverys Running range HERE or below.”

recovery from long run

Guide to The Benefits of Swimming in The Sea

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FOR some people it can be the most fulfilling experience in the world – others the worst – but either way the benefits of swimming in the sea are unquestionable.

Although the sea swimming craze really took off since lockdown, the benefits were being enjoyed by people for centuries.

One of the great aspects to sea swimming is how is accessible it is, the social aspect of meeting fellow sea swimmers and the many physical and mental benefits.

We’ve covered the Health Benefits of Swimming in this BLOG.

In this blog we’re going to list our best eight benefits of swimming in the sea, along with some more information to help you get start.

So jump right in.

the benefits of swimming in the sea

Before we start, why not check out our Swimming Gear for Kids Guide right HERE? It has got all the information on the leading swimming products for kids.

 The Benefits of Swimming in the Sea

Improves Circulation

Swimming in cold water flushes your veins, arteries, and capillaries. It helps to warm our extremities by forcing blood to the surface.

So basically, we become accustomed to the cold after repeated exposure!

Gives your immune system a boost

The immune system’s response to cold water has been extensively researched.

Because the body is forced to react to changing conditions, cold water helps to enhance white blood cell count. Your body gets better at activating its defenses over time.

Get a Natural High!

Endorphins are released when you swim in cold water.

The brain creates this hormone to help us feel pleasant throughout activities.

Swimming in cold water is also a type of exercise, and exercise has been shown to help with depression.

Swimming in cold water gets us close to the pain threshold and when we are in pain, endorphins are released to assist us cope.

Increase your Libido!

Yes, it really does!

Cold water has long been thought to suppress sexual desires, but truth is that it boosts your libido!

A little dip in cold water increases oestrogen and testosterone production, enhancing fertility and libido.

Greater libido has a number of advantages, including increased confidence, self-esteem, and mood.

the benefits of swimming in the sea

Burn Calories

In cold water, the heart has to beat quicker, and the body has to work harder to keep everything warm while swimming.

Swimming in cold water burns significantly more calories than swimming in warmer water.

Although it is a myth that drinking cold water improves calorie burning, it is true that cold water lowers your body temperature to the point where your body must react.

Socialise

As we’ve highlighted above, you’ll meet loads of new friends in sea swimming.

There’s great camaraderie and community in sea swimming in Ireland.

Plus, there’s also the challenge which will bring people together too.

The effects of cold-water swimming on the menopause is also being researched. The problem is that it’s tough to prove that it’s the cold water that’s making a difference, because socializing and exercising both increase overall health and happiness.

What’s not to appreciate about that?

Reduce Stress

Swimming in cold water puts physical and emotional strain on the body.

The link between cold water and stress reduction has been proven in numerous studies.

Swimmers who swim in cold water become calmer and more relaxed.

Benefits of Sea Swimming as Exercise

Swimming is one of the best forms of cardiovascular, or aerobic exercise, because it uses almost every muscle in your body and raises your heart rate.

According to one study*, 12 weeks of swimming can improve the efficiency of blood being pumped through your body by 18% and because water is around 800 times denser than air, it’s great for toning up without putting stress on your joints.

It can even slow down the ageing process – scientists have shown that swimming three to five times a week dramatically reduces the risk of an early death.

Benefits of Sea Swimming on Injury

Swimming has a lower risk of injury than many other forms of exercise because the buoyancy of the water takes stress off your joints.

It’s a natural painkiller too – in one study of people with chronic lower back pain, 90% said that their pain had improved after six months of regular swimming.

What’s more, swimming has been shown to help reduce inflammation and help people suffering from osteoarthritis*.

Safety First: Benefits of Sea Swimming Ireland

Like all sports and activities, and especially when water is involved, there are rules and safety measures you should follow.
Remember, safety first!

Acclimatise

Coming into the summer is the best time of the year to start as the water will only get warmer.

But either way, make sure you keep swimming to get your body used to the cold.

Be safe

Open water is dangerous too.

Only swim in areas where it is safe, and make sure you can get in and out of the water quickly. Never go swimming by yourself.

Wear the right gear

Wear a swimming hat (or two) to keep your body.

You can also wear neoprene gloves, booties, balaclavas, or a wetsuit if you want. We’ve got them all HERE.

Don’t Dive

Jumping into cold water unprepared can be dangerous and give you cold-water shock.

So get used to it before you go jumping or diving in!

Know your limits

Reduce the amount of time you spend in the water as the temperature drops.

Swimmers often only swim for one or two minutes at a time in the winter.

The general rule is that you can spend 1 minute in the water for every degree of water temperature – course, you must listen to your body as well.

Our post-swim robes are excellent for warming you up.

Conclusion

So why not take the plunge and start embracing the cold water and freeze sea breeze?

If you’re interested in Watersports, check out our Ultimate Guide to Watersports in Ireland blog.

If you do, make sure to stay safe and keep within your abilities.

And don’t forget to enjoy it.

Before you leave, why not check out our Blog on Swimming Nutrition right HERE. 

Why not check out our fantastic swimming range HERE or below.

the benefits of swimming in the sea

*Source: Amateur Swimming Association (ASA)

Guide to Buying a Kettlebell

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If you’re interested in buying a kettlebell but don’t know where to start, this ultimate guide is for you.

Kettlebell training has exploded in recent years, with professional and amateur athletes all availing of the massive benefits it produces.

Getting strong, fitter and leaner in a shorter space of time and with minimal fuss.

It’s that easy (almost!).

In this guide, our Home Gym Expert Staff member, Alex Malone, takes you through the most important aspects of buying a kettlebell.

He will take you through things to look for when buying a kettlebell, as well as all the benefits and top tips you will need.

Don’t forget our wide range of kettlebells to get you started.

buying a kettlebell

If cardio is your thing but weight training not so much, check out our guide on How to Buy a Spin Bike.

How to Buy a Kettlebell Overview

Kettlebells, often known as ‘Russian hand weights’, have been around since the 1700s, although they have only recently acquired widespread media attention and appeal in the fitness industry.

While kettlebells have long been seen as a source of pride in Russia, they were not manufactured and used in North America until 1998.

In 1985, Russia designated kettlebell a sport with its own set of rules and regulations.

On a global scale, both men and women participate in power and strength endurance sports, both recreationally and competitively.

Types of Kettlebell

“Hi guys, firstly you got to remember that there are two different types when buying a kettlebell – vinyl coated kettlebells and cast iron kettlebells.

“The cast-iron kettlebell, sometimes known as the ‘original’ kettlebell, is constructed entirely of cast-iron.

“The material and design of the handle and weight are both consistent. The vinyl kettlebell is similar to the cast-iron kettlebell in appearance, but it has a vinyl coating that covers the weight and, in some cases, the grip.

buying a kettlebell

“One thing to be conscious of is that if a kettlebell is covered n vinyl, it may not be the exact weight, while they can also be kore expensive due to manufacturing costs.

“Both are suitable for commercial and home gym use, but if you’re planning on doing double-handed exercises like kettlebell swings, cast iron kettlebells are what to buy.”

Benefits of Kettlebell Training

Low Impact Cardio

“Traditional cardiovascular activities such as running can be quite beneficial to strength athletes, they can also be extremely taxing on the body.

“If your recovery isn’t completely customized to that strategy, adding hours on the treadmill to your training might not be the most beneficial cardio option either.

“Kettlebell training means you won’t be putting the same repetitive strain on your joints and connective tissue as you would if you were jogging because your feet stay grounded during even the most powerful moves.”

Full Body Workout

“Kettlebells’ allure stems from the fact that they’re healthy for more than simply your heart and lungs.

“They can also help you increase your muscular strength and mass all over your body.

“Everything from swings to Turkish get-ups will make you a significantly stronger lifter because most kettlebell exercises stimulate muscles from head to toe.

“Working with kettlebells will give your entire body a major boost in strength, with a focus on your core.”

buying a kettlebell

Better Mobility

“The good news is that you don’t need good coordination or mobility to begin kettlebell training.

“With workouts like Turkish get-ups and kettlebell windmills, you may start simple and gradually increase your overhead mobility, coordination, and stability.

“Deep kettlebell goblet squats, as well as precise kettlebell deadlifts and swings, will improve hip mobility and coordination.

“Your coordination and mobility will have greatly improved by the time you progress to the more challenging kettlebell moves.”

Practicality

“They are also a super quick way of shedding some pounds in a short space of time. Some studies find you can burn up to 400 calories in a 20 minute workout.

“So they will leave you feeling great both mentally and physically afterwards.

“They are also incredibly easy to store and carry around than other weights and won’t take up a lot of room in your home gym.”

How To Buy a Kettlebell Top Tips

Don’t Go Too Heavy

“It won’t benefit you if you go too heavily.

“You’ll do more harm than good by exercising your ego.

“You’re not ready for it just because you saw it on the internet.

“While it’s necessary to push yourself, if you’re sacrificing form in order to lift a given weight, the possible injury outweighs the potential benefit.

“As long as you keep within your capabilities, heavyweight is necessary for gaining strength.

“It’s easy to get carried away with a goal of pressing or swinging greater and heavier weights.

“Stop the set as soon as your form deteriorates, or even a set or two before that, if you’re utilizing a weight you can handle for a specific rep range.”

buying a kettlebell

Simplify Your Training

“Nothing beats the simplicity of one or two bells and some fresh air if you’re in your home gym

“When it comes to gym equipment in traditional venues, it’s easy to get caught up in the ‘more is better’ approach.

“The list goes on and on with racks, dumbbells, cable machines, ab stations, and so on.

“With a few kettlebells, you may add dynamic moves to your calisthenics practice at home, simplifying it.

“Check out our amazing bundle offers HERE. 

“A change of pace from in-depth, percentage-driven workouts can be refreshing.

“Simple complexes and movements can help you keep going on your strength journey without missing a beat and without the need for a ton of equipment and weight.”

Stay within your Ability

“Just because you desire to accomplish something doesn’t necessarily mean you’re ready to do it.

“The talent is more vital than the will.

“If you’re new to the kettlebell world, social media may be a dangerous area. Juggling, aggressive motions, and high-volume routines may appear appealing, but if you’re not ready, take a step back.

“We’ve got some great workout ideas below.”

Kettlebell Training Workouts

“There is loads of brilliant kettlebell workouts you can find online and do at home.

“Below are some links to our favourites.”

Men’s Health Focus on Building Muscle

Cosmopolitan’s 15-Minute Workout to hit all muscle groups

Conclusion

We really hope you enjoyed this blog.

If you’re interested in more really good content, check out our Blog right here.

Or why not shop our Kettlebell range HERE or below.

buying a kettlebell

Top 5 Runner Review 2023

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Whether you’re running, walking or working out, wearing proper footwear is essential for many reasons.

Especially if you’re entering the 2023 VHI Women’s Mini Marathon, whom Intersport Elverys are proud sponsors for an amazing 19 years now.

Correct footwear will drastically reduce your risk of injury, whilst also keeping your foot dry and secure as you chase that PB or just get out for your first race or walk.

We know choosing the correct running shoe can be confusing, that’s why we’ve picked our top 5 running shoes from the amazing ASICS and Brooks range to make the process easier for you.

You might find some worth in our Running Shoe Size Guide Blog.

Runner Review Cushion Explained

Regular Comfort + We would recommend for anyone just starting off or don’t require a large amount of cushioning.

Extra Comfort ++  Perfect for those longer runs, for those wanting an increased shock absorption.

Maximum Comfort +++ These are best suited for those who are looking for best shock absorption, with extra or maximum comfort.

 

Runner Review: Stability Shoes

Brooks Adrenaline GTS 22 (Extra Comfort)

The Brooks Adrenaline is back and better than ever with an upgraded midsole and a redesigned upper.

The latest version of the Brooks Adrenaline features a 100% DNA Loft midsole, which creates a softer, smoother ride.

Brooks’ reliable GuideRail support system keeps you moving efficiently kilometre after kilometre.

The Brooks Adrenaline GTS 22 is a great everyday training shoe for runners seeking a stable and supportive shoe.

They’re cushioned enough to provide generous impact absorption without feeling heavy or clunky.

runner review

ASICS Gel-Nimbus 25 (Maximum Comfort)

The GEL-NIMBUS™ 25 shoe’s soft cushioning properties help you feel like you’re landing on clouds.

This neutral trainer is revamped with new materials that create a softer and smoother running experience. A soft knit upper comfortably wraps your foot while supplying advanced ventilation.

Its updated knit tongue construction provides better flexibility and extends around the ankle for a more luxurious fit and feel.​

The midsole is packed with the most cushioning that the series has offered to date. By adding more FF BLAST™ PLUS cushioning and using our new PureGEL™ technology, this trainer creates a lighter and softer cushioning experience.

This is the perfect shoe for runners seeking the best shock absorption with maximum comfort.

runner review

 

Runner Review: Neutral Shoe

Brooks Ghost 15 (Extra Comfort)

There’s no wonder the Ghost 15 is a go-to for runners looking for a reliable, every day running shoe.

Not only is it Brooks’ first carbon-neutral shoe but it offers cushioning like no other, ensuring a comfortable, easy-going ride no matter what running style or foot type you have.

The standout feature in the Ghost 15 is that it has Brooks’ 100% DNA LOFT cushioning tech in the midsole.

It’s the addition of this that gives the shoe a super soft feel, offering superb comfort for the heel every time your foot strikes the floor.

The Ghost 15 is a great, all-round running shoe that’s perfect for anyone looking for comfort and equal levels of support in their runs.

runner review

ASICS Gel-Cumulus 24 MK (Extra Comfort)

The GEL-CUMULUS™ 24 shoe is a versatile trainer for different runners covering different distances.

From the upper to the foam underfoot, this shoe feels softer and more responsive.

The upper has a heel fit for extra comfort. Engineered mesh enhances breathability to keep your feet cool throughout your run.

This sleek, long-distance trainer has also been updated with our FF BLAST™ cushioning. This keeps the shoe light and provides a softer landing and more energetic toe-off.

runner review

Brooks Glycerin 20 (Maximum Comfort)

The story of the Glycerin begins in the late 1990s — the name was actually inspired by the song “Glycerine” by the English band, Bush.

The newest version gives runners ultimate softness underfoot in every stride thanks to the specialized nitrogen-infusion process used to create DNA LOFT v3.

As we continue to grow options through support and fit, we see the Glycerin line continuing to be a favourite among runners.

Give your feet a break even on the toughest days.

The women’s Glycerin 20 neutral cushioned running shoes are the final word on comfort thanks to new, supremely soft DNA LOFT v3 cushioning, an updated, improved fit and silky smooth transitions.

runner review

Conclusion

With the VHI Women’s Mini Marathon just around the corner, and the bright summer evenings approaching, now is the time to get yourself the perfect running shoe.

Don’t forget about other important pieces of equipment you might need too.

Our Guide to Finding the Right Sports Bra and our Guide to Finding the Right Leggings is sure to help.

Enjoy the run, we’re with you every step of the way.

runner review

How to Buy a Spin Bike: Ultimate Guide

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Are you aware of how good a spinning workout is but don’t know best how to buy a spin bike that suits your needs?

If you’re not, well don’t worry, because we can ensure you that spin bikes are a different beast of a workout compared to an exercise bike.

It’s the closest thing possible to replicating cycling on a track or road, bringing that outdoor cycling experience indoors.

That’s why spinning classes are becoming so popular worldwide.

In this blog, our Home Gym Expert Team member, Emma Kate Harris, tells us about some of the most important features to consider when buying a spin bike.

While she will also give some benefits to spinning.

If spinning is not your thing, some maybe a Beginners Yoga Session is your thing?

how to buy a spin bike

How to Buy a Spin Bike Overview

“Hi guys, so the first thing to know is that “pin bikes are different to most of the other kinds of indoor cycle machines we stock as part of our Home Gym range.

“They are designed with the aim of closely replicating what you experience cycling on a road or a track.

“So if you want to bring that outdoor cycling experience indoors and really get that feeling of a tough cycling workout, then a spin bike is for you.

“Here are some of the main features to look out for.

“Before we start, you might enjoy our blog on the Benefits of Fasted Cardio.”

How to Buy a Spin Bike Key Features

Q Factor

“On a Spin Bike, the Q factor is one of the most significant features to consider.

“It’s the distance between the inside of the pedal attachments on both sides of the crank arms, or, to put it another way, the gap between the two pathways your feet take.

“Lower Q factors tend to be a more accurate portrayal of real bikes when it comes to recreating the most authentic riding experience.

how to buy a spin bike

“The Q factor of the most popular indoor cycles will be between 155mm and 175mm. A narrower Q factor is more ergonomically efficient and allows the rider to apply more effort to the pedals, according to research.

However, other experts say that riders with exceptionally broad hips are sometimes better suited to a bike with greater Q factor.

Flywheel Weight

“The first thing you should look out for on a spin bike is the weight of the fly wheel, which is generally located at the front of the bike.

“The weight will dictate the motion of the bike, so the greater the weight the smoother the motion. We recommend spin bikes with a flywheel over 6.5 kg, which is more than enough to allow a smooth and seamless workout.

“Spin Bikes are powered by a chain or belt and have an open front flywheel.

“The rolling road bike feel is influenced by both visible rotation and force transferred from the pedals to the wheel. Because of the fixed gear, you can’t coast or stop abruptly like you can on other stationary cycles.

“Magnetic discs are used to produce resistance on traditional recumbent or upright exercise bikes.”

Frame Size and Weight

“Secondly, you want to check out the weight and frame size of your spin bike.

“Not everyone will have a lot of space to work with in their home gym, so you want to find a bike that is light enough to move around and strong enough to provide optimum balance with even the most rigorous use.

“Without wheels at the front of the machine, spin bikes can be difficult to transport and move. They’re necessary for simple, convenient movement, especially at home where room is restricted.

“Today, almost every Spin Bike has wheels attached to the base of the bike for simple transporting. These are crucial for both household and professional users, as the frames and flywheels are large pieces of equipment, weighing around 50-55kg.”

Resistance Type

“You also want to become familiar with the type of resistance on your spin bike. Generally, there will be two types, friction resistance and magnetic resistance.

“Friction resistance works by pressure being put on the flywheel to slow it down and make it harder to spin.

how to buy a spin bike

“These bikes will need replacing the long term due to wear but would not be as expensive as their magnetic counterparts that work by bringing a magnet close to the wheel to increase resistance.”

Adjustable Seat & Handlebars

“We’re not all the same shape and size, so having an adjustable seat and handlebars is very important.

“This is key to making sure your time on the spin bike is as comfortable as possible and with the lowest risk on injury from over reaching.

“So, consider whether the spin bike you’re buying has fixed heights and positions on their seats and handlebars, or whether it is a free movement system.

“Handlebars/seats may be moved to accommodate people with longer and shorter arms/legs and upper and lower bodies, allowing users to select their most comfortable riding position.

“This is especially crucial for inexperienced cyclists or those with back difficulties, as riding with low handlebars or a seat in the wrong position is likely to be uncomfortable.”

Small Features

“And finally, there is all the small little features that can really top off your spin bike, such as the display screen, water bottle holder, bike pedals and arms rests.

“All these little features add up to really compliment the perfect spin bike, so take time to find ones that suit your needs.

Benefits of Buying a Spin Bike

Feel Good Factor

“Endorphins are produced by exercise and interact with receptors in the brain to cause happy feelings.

“You’ll leave your class or session physically exhausted, but mentally elated, and this is the sensation to which you’ll grow addicted.

“That is why being active can aid in the treatment of depression and other negative mental and physical health issues, such as stress, in so many people.”

how to buy a spin bike

Low Impact Exercise

“Spinning is ideal if you’ve recently recovered from an accident or surgery, or if you simply need to ease back into things.

“Don’t get us wrong: you’ll still get a fantastic workout, but there’s no fear of falling off or colliding with another cyclist because the bike remains motionless.”

Relieve Stress

“There’s no denying it: exercise has been scientifically shown to help people cope with stress.

“Exercise clears your thoughts and allows you to temporarily forget about whatever stressful day you’ve had at work or at home.

“Exercising makes you feel good about yourself and boosts your confidence, which all contribute to a reduction in stress in our daily life.”

Build Lean Muscle

“The development in muscle definition in your legs and core is one of the finest benefits of a spin session.

“We don’t have to tell you how vital core strength is; it’s what keeps your body upright.

“Because muscle weighs more than fat, many are perplexed when they desire to remove their muffin top but notice a weight gain!

“Our recommendation is to get rid of the scales and focus on how you want your body to look rather than a number or a pant size.”

Conclusion

We hope you enjoyed this blog on how to buy a spin bike.

Make sure to check out our range of leading spin bikes HERE or below.

Enjoy the spinning!

 

how to buy a spin bike