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Showing posts from January, 2013

The Best Warm-Up

Here is an example of warm up , you can use before the workout session: Before you start your workout, you need to do some preparation or you'll risk injury as well as be able to make fewer demands of your body – and so get less out. But stretch before you're warm and you can do even more damage. So you need to get blood pumping through the muscles you want to work. Upper body - Three minutes on the rower or Nordic ski machine, working at 50-60% of your maximum effort level. You should finish slightly out of breath, but nothing more than that. Then do the dynamic stretches. Lower body - Three minutes on the running or step machine working at 50-60% of your maximum effort level. You should finish slightly out of breath, but nothing more than that. Then do the dynamic stretches. Outside - If you're miles from any cardio equipment, go for a 2-minute jog and then do the dynamic stretches below. Warm-up Exercises and Stretches description: Walking lunge with tw

Laugh to Prevent Heart Diseases

Researchers from California have found people can avoid the r isk of heart disease by watching television comedy programs. Patients who were prescribed “ laughter” were found to increase the level of good cholesterol in the blood. The researchers continue to study the issue on the use of comedy as a potential treatment for those at risk of developing heart problems . With most nights featuring at least half a dozen acts, you’re bound to see something that’ll sort out that cholesterol. For the latest news of comedians , their up-and-coming shows and links to interviews with them in the press. You can also enliven the dullest moments of the day by checking out the humor section of your local library.

Healing Properties of Fruits: Grapefruit

Grapefruits have cooling thermal nature, sweet-and-sour flavor. It is popular for t reating poor digestion, belching, and increases appetite during pregnancy. Grapefruit helps overcome alcohol intoxication. The juice, when combined with a tea of the pulp, will reduce fevers (simmer the pulp for 10 minutes in 6 ounces of water, then sip slowly the juice/tea combination and abstain from solid foods). Grapefruit peel has warming power , a pungent, sweet, and bitter flavor. Like most citrus peel, it moves and regulates the spleen-pancreas digestive energy , and can be used to ease intestinal gas, pain, swelling, and promote peristalsis. It also helps resolve mucus conditions of the lungs and can treat lung blocking and coughs that have cold signs. The bioflavonoid activity of the peel in conjunction with its vitamin C is useful for strengthening the gums, the arteries, and overall circulation. To remove the properties of the peel, make a tea by simmering the fresh or dried peel f

Periodization of Workouts

Many athletes and bodybuilders do huge amounts of training programs with little regard to their effects or advantages. It does little good to do 20 sets of 20 reps in the squat if you can’t walk for a week or get injured. Smart athletes practice efficient programs that bring results. More does not mean necessarily better. Insufficient recovery interferes with the force generating ability of muscle and training adaptation. Periodization of training uses different combinations of resistance, reps, rest intervals, and sets in the training program. It varies the training motivation , allows adequate recuperation between workouts, and methodically prepares athletes for intense training sessions. Brazilian scientists found that a nonlinear periodization model which in essence is varied high-intensity and high-volume workouts in the same cycle, was superior to linear periodization containing high-volume and low-intensity, to low-volume and high-intensity over several weeks or c

Mood-Boosting Foods (Part 2)

Brazil nuts are the number one source of the mineral selenium, which helps preserve your mood and prevent depression. It seems that selenium is essential for maintaining a happy mood. Only six Brazil nuts give you your advisable daily intake. If you don't like Brazil nuts, you can get smaller amounts from meat or fish. But you would need to eat nearly a kilogram of cow to get the necessary amount. . Curly kale . Green leafy vegetables like kale are high in folic acid and since low levels of folic acid have been linked to depression, it stands to reason that if you keep your folic acid levels up, you're less likely to fell into depression Chocolate is a source of anadamide, a neurotransmitter that targets the same parts of the brain as THC, the active element in cannabis. But chocolate contains such tiny levels of anadamide, you would need to eat kilos of it in order to make any action on the amount that's circulating in the brain naturally. The sweet stuff also boo

Healthy Fats and Oils

Healthy fats and oils are the ones that don't oxidize, or that are typically consumed prior to the oxidizing process. Those fats and oils that are oxidized are either: not available for use as energy or for structural purposes because they are either in a polymerized not viable form or they contain toxic components. Naturally occurring fats and oils have been always consumed. They are habitually found to be the more saturated animal and plant fats . The more readily oxidizable oils historically have usually been consumed in their original packaging in the form of seeds and plants before they have been extracted and had a possibility to form oxidized products. Fats and oils to be avoided, in addition to partially hydrogenated vegetable fats , include any rancid or overheated fats and oils that have breakdown products such as oxidized fatty acids, oxidized sterols, peroxides, acrolein, hydrocarbons, and aromatic compounds. These types of abused fats and oils are

Safeguard the Achilles

One of the most painful tendon injuries is Achilles. But there are also ways to avoid these injuries. Here are some of them: You’ll feel a burning and piercing in the tendon above your heel and it can even make a crackling sound when you move it. Any higher up your calf and it’s more likely that you’ve strained or pulled a muscle. Rupturing your Achilles tendon is a exceptionally painful experience and you’ll know when you’ve done it. Your Achilles tendon connects your calf muscles to your heel bone and is made of thousands of individual fibers of collagen. Restricted blood flow to this area slows repair and pain will worsen if you keep training . Four important factors in healing the Achilles are: rest, ice, compression and elevation. If your tendon is harmed take a break from all weight bearing sport (except swimming) for at least 2 weeks. You can recover from mild injury in a couple of weeks but a severe one can take 5 months. In order to prevent Achilles injury in

Pectorals Anatomy

Contrary to general opinion the pectorals (pecs) are not a large muscle group. They can be classified as a small muscle group , just like the biceps. However many has distorted our views when it comes to muscles. Several sources are claiming that pecs and biceps are the biggest and most important muscle groups in the entire body. However this is not at all true. The standard flat bench is also highly overrated for actual pectorals growth . It’s more of an ego lift and should be left for the middle or end of the routine- there are far better movements that will provide a much better outcome. OF course the flat bench should not be neglected. However, a common misunderstanding in the bodybuilding community about the pectorals is that there are multiple pectorals - inner, outer, upper, and lower pecs. Anatomically this is not true: you should be thinking of your pec as one large muscle broken down into the above mentioned quadrants (inner, outer, upper, lower).

Boost You Bone Strength Before Workout

Studies shows that an intake of calcium before exercise provides an instant bone boosting action. Core strength is great but imagine hanging it off a rock-solid frame and you'll be even more powerful and resistant. Here is a recommendation that will safeguard vital calcium in your bones and make them less vulnerable to fracture. Researchers found that having a drink with 1g of calcium 20 minutes before cycling, running or training reduced the amount of the mineral that are lost while exercising . They tested two groups of endurance cyclists – one took a calcium drink and the other a placebo. Tests showed reduced calcium in both groups after three 35K time trials, but the calcium drinkers lost less. The experience proved that calcium salts make up about 70% of bone and provide its strength and stiffness. If levels drop, you run the risk of fragile bones and fractures.

Benefits of Early Morning Training

Researches show that the best time to increase your cardio resistance is the morning. A study published in the journal Medicine & Science in Sports & Exercise found that the body temperature is lowest three hours after you wake up, a fact that improves endurance capacity. When nine cyclists were put on stationary bikes in a hot, humid room they were able to push themselves 5.3 minutes longer at 6.45am than at 6.45pm because that cooler body temperature delays overheating. If you have difficulty to wake up early you can schedule a different cardio activity every morning. Another research found that changing your cardio routine was the best way to increase your motivation because variety gives you a shot of dopamine and elevate your mood.

Healing Properties of Fruits:Grape

This fruits has a neutral thermal nature, it has sweet-and-sour flavor and has the ability to increase energy . Grapes are used in the East and West as a blood tonic—contains valuable cell salts known to build and purify the blood and develop the cleansing function of the glands; benefits the kidneys and liver and thus strengthens their relevant tissues—the bones and sinews. Grapes are also used to treat rheumatism and arthritis, especially when these conditions are marked with signs of coldness. It has diuretic properties and reduces edema and treats urinary difficulty including painful urination. Grape juice is also a valuable remedy for liver malfunctions such as hepatitis and jaundice. A poultice of mashed grapes purifies infected areas and reduces growths. For this purpose, a fresh poultice is applied daily and kept in place for at least 8 hours. These poultices should be used until the condition improves. Grapes make a good energy snack for children. The dark varietie

Black Pepper and Disease Prevention

This spice is ideal for general prevention of diseases and disorders. Unfortunately, most commercial ground pepper is roasted and is therefore an irritant rather than a stimulant. To make fresh ground pepper, we should use a peppermill and whole peppercorns. For the acute conditions it must be used several time a day. Freshly ground black pepper can be stirred into soups, herbal teas, or added to food. Properties of Black Pepper: Black pepper is warming; it stimulates a warming stream of energy in the body. It particularly warms the abdomen and is used in the treatment of diarrhea and watery stools. Black pepper is diaphoretic—opens the pores for sweating and is useful at the onset of the common cold. It is a very hot/pungent flavor and it benefits the lungs and assist in the protection against simple viral infections such as colds and flus. It counteracts food poisoning and indigestion.