Safeguard the Achilles

Achilles tendon
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 the first place Increase your running, cycling or rowing distance by no more than 5% each week and if your feet turn inwards when you run, buy inner soles or orthotics to correct this. Also try running on grass and stretching your calves after workouts to keep them flexible, then add the strength moves to your routine.
read more →

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.

Pectorals

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).
read more →

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.

Calcium Intake
read more →

Benefits of Early Morning Training


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.
read more →

Healing Properties of Fruits:Grape

Grapes
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 varieties of grapes are better for blood-building needs such as anemia; they are also more strengthening. Excessive use of grapes may diminish visual acuity. As a healing remedy it should be used approximately for 8 ounces once daily for chronic conditions, twice daily for acute conditions.
read more →

Black Pepper and Disease Prevention


Black Pepper

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.
read more →