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 twist. Stand with your hands clasped against your chest. Step forward with your right foot into a lunge and twist your head and shoulders to the right. Reverse the movement to push back to the starting position, then lunge with your left foot and twist to the left. Perform 10 lunges with each leg.

Overhead squat to calf raise. Stand with your feet shoulder-width apart and your arms straightened overhead. Lower your body until your thighs are parallel to the ground, then push back up and rise onto the balls of your feet at the top of the move. Do 10 repetitions.

Upper body trunk rotation. With your feet shoulder-distance apart, stand with your back straight and knees a little bent. Start swinging your arms across your body at waist height - you should feel this mostly in your lower back. Move your arms higher to around shoulder-level to feel a stretch through your middle back. Now raise your arms to above head-height to feel the stretch in your upper back. Repeat each 10 times, ‘squeezing' slightly further each time to really feel the stretch.
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Laugh to Prevent Heart Diseases


Laughing

Researchers from California have found people can avoid the risk 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.
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Healing Properties of Fruits: Grapefruit

Grapefruit
Grapefruits have cooling thermal nature, sweet-and-sour flavor. It is popular for treating 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 for about 20 minutes. For frostbite, apply a squeeze of the room-temperature tea to help repair circulation to the damaged tissue.
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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.

Workout

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 constant load training. The ideal mixture of exercise and rest depends on the goal of the program and the flexibility of the athlete.Bodybuilders should use programs that make them work hard, provide sufficient rest, and then make them work hard all over again.
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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. .
Mood-Boosting Food

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
Mood-Boosting Food

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 boosts our levels of endorphins, the brain's natural happy hormones..
Mood-Boosting Food

Mackerel. Oily fish like mackerel are the best source of omega-3 essential fatty acids, which help prevent the depression. They boost serotonin levels and also enhance your brain's receptivity to the neurotransmitter. High-dose omega-3 supplements can even help patients suffering from clinical depression. Vegetarians can get smaller amounts of Omega-3s from seeds, especially flaxseeds and their oil.
Mood-Boosting Food

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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.

Oils and fats

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 not secure. Free radicals are derived from the decomposition of unsaturated fatty acids, particularly polyunsaturated fatty acids. Ozone-induced reactive free radicals can interact with sulfhydryl groups in proteins as well as with unsaturated fatty acids and are negative to membranes. Oils, especially the polyunsaturated oils, that have been thought to be good, because they decrease serum cholesterol levels, actually proved to increase cholesterol in tissues; the reason being that the polyunsaturated fatty acids are deposited into the membranes and the body requires to put more cholesterol into these membranes to alleviate them and to preserve the melting point characteristics of the membrane.
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