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Minimum aerobic training

June 22, 2010 By Sandra Leave a Comment

A minimum aerobic exercise should be 12 minutes.Why?

That’s the time organism needs to activates enzymes responsible for transforming fats into energy. So, after 10 minutes of aerobic training fats increase their role in energy production, while carbohydrates and glycogen reduce.

The largest effect of having fats transform into energy happens at 30 minutes. The reason for that is that our nerve system uses exclusively sugar, or actually glycogen. After 12 minutes the organism initiates a self-defending reaction to protect itself from eventually emptying all reserves of glycogen, and starts using more complex sources of energy, primarily fats. For this reason you want to exercise a minimum of 1 hour, or over 30 minutes at least. Aerobic training longer than 1 hour also activates fats for energy, but not the same as within a first hour. A training over an hour increases a risk of injury.

The time you spend resting, sleeping enough, your daily food consumption and current feelings are important factors for determining longevity of your training. The results will for sure be better if you exercise longer, but the training must be tailored for you and your condition.

It is very important you do the warm-ups. Warming up and relaxing after you train must be an integral part of every training. Your pulse must be under 55% of maximal theoretical frequency, and you need to slowly raise heart frequency towards your training zone through 5 to 10 minutes. Every training, and exercise start slowly and systematically, and equally finish it the same way.

Only that way you will allow your organism through regulating blood stream and metabolism, to prepare itself to jump from one level of intensity into another, what increases the effect of training. Entering too fast into training zone can produce sudden jump of heart rhythm, sudden loss of energy and too soon tiredness.

Slow ending and relaxing will allow organism to eliminate lactic acid and reduce a chance of muscles inflammation.

Filed Under: Articles, Biking, Featured Posts, Fitness, Health and Beauty

Biking notes: some mistakes you must avoid

June 22, 2010 By Sandra Leave a Comment

Warm Up before, and Relax after a ride

Before and after each ride you have to warm up (and relax/stabilize) your muscles, at least for 5 minutes. Stretching will help in muscles stress removal and also in prevention of injuries during ride. If you short with time, it’s better to steal 5 minutes from a ride, then avoid warmup.

Start your ride gradually

If you start abruptly with full speed, or even worse start riding up heavy hill, you will destroy your muscles. Warmup your muscles by riding for 5 minutes with average speed and effort. That will supply blood and oxygen to your muscles, and prepare them for heavier effort.

Keep training continuity, avoid catching-up through hard training

If you miss to train on your regular schedule, do not try to catch up by riding more aggressively. Heavy training with high intensity will weaken your immune system. As a consequence you will start avoiding regular training and will be missing more and more trainings. If you miss a training from time to time, it’s ok, happens to all of us, then get back slowly into shape.

Drink lot of fluids

Did you notice how you sweat way more during indoor training? Well, it’s the same thing when you ride outside, but due to air fluctuation you don’t notice it that much. Remember to drink lot of water, even if you are not thirsty.

Try to finish your ride easy, and if possible keep pedaling until you fully relax

When you finish your training or a ride, it is good to continue spinning pedals for another 5 minutes but with an easy tempo. You need to cool off slowly and stabilize your organism properly.

This is one shaky video of a beautiful and easy ride behind a Bronte Creek campground: Bronte Creek campground mountain bike ride

Filed Under: Articles, Biking, Featured Posts, Fitness

10 most common causes of weight lifting training injuries

May 25, 2010 By Sandra Leave a Comment

Training with weights is not a picnic or walk in the park, it is sweaty and hard work which, if working properly, balances the fine line between growth and injury. If you train intensely and tensely, which is the only type of training that stimulates growth – you continually risk muscle injuries. GETTING CLOSE TO THE DANGER ZONE is the place where the real growth of building muscles is.

Injuries are always on the mind of every body-builder. There is something very dangerous in pushing, pulling and cold stress, its solid iron your strength. But how differently will stimulate growth? Since the quickest way to progress through the minor injury weak, you should be a bit clairvoyant, to learn to avoid injuries before they occur. This can be achieved by will “listen” response, your body and then do the appropriate changes. Here we give you the 10 most common causes of injury – builders should be kept.

1st Wrong technique

Most frequent injury with weights training is related to poor exercise technique. Wrong technique can extend, pull out or twist muscles, or split thin connective tissues faster than you can imagine. Barbell weight without control or stray dumbbell can instantly do damage.

Every body has very specific biomechanics trajectory. Hands and feet can only move in certain directions, especially if you are tense when taking weight. Strive to become a technical perfectionist and respect the legality of exercise – no twisting, turning or bending while push gravity. Or do a replay using perfect technique or miss weight. Learn how to safely drop the weight, learn when to get out.

2nd Too much weight

The use of excessive weight in the exercises is a big risk that can easily lead to possible injuries. When is too much: when you can not control the weight while you descend, if you can not keep the movement within its biomechanics boundaries; or if you have to cheat and jerk the weight that is raised.

Uncontrolled dumbbell or weight are very dangerous; weight subject to the laws of gravity and searches the floor. Whatever it finds on the way (or attached to it) is in danger.

3rd Los helper

If you are lifting long enough, you’ll reach a point where you need a helper for several exercises, including squats and bench press. When you work as hard as they should, sometimes you miss the replay. Nothing is wrong with that – it’s just a sign that you are working on their border, which is a good thing if there is not much performed. But if you work hard like this, you need a qualified assistant. A good helper must take you through the whole exercise otherwise you may get hurt. Your assistant can also assist you to complete the repetition that would have otherwise missed. The ultimate assistant must be strong, sensitive and always alert for a possible failure – should not look around or talk to friends during the exercises.

4th Incorrect use of cheating and forced repeats

Cheating and forced repeats are advanced techniques that allow us to train beyond normal levels. If you cross the point of cancellation, the muscles are literally on the growth. When you do it in a wrong
order, fake or forced repetition can disrupt your balance. And the weight can fall and hurt your helper.

Movements of cheating does it’s job well to grow your muscles. Real life data proves this statement. On the other side cheating is by definition dangerous. Each time you use the force of inertia to increase the artificial repetition rate, enabling work with higher weight compared to those when the exact technique used, you risk injury. To stay safe, minimize use of cheats to complete the repetition. When forced repeats, make sure that your training partner stands in your area and oversees the good repeats. Do not be mad.

5th Training too often

Is excessive training associated with injuries? It negatively affects the overall strength and condition of the body. Excessive training wastes energy and leaves progress. You can not grow if you’re stale. It is also linked with the ability to rebuild muscle and nervous system – ATP (adenosine triphosphate, the energy component of cells) and glycogen were significantly reduced when the present turbulent
metabolic status. In such an empty, weakened state, it is not surprising that breaches of the road, in fact, if the builder insists on the use of too much weight? The solution is to have 3-4 sessions a week and give you every workout does not last longer than one hour.

6th A lack stretching

Stretching is different from the warming. If working properly, stretching helps relax the muscles after prolonged heating and before and after training with weights. As a result of heating and
stretching, the muscle is warmed up, free, and neurologic warned – it is flexible in shape and is resistant to injury. And yet, the stretch between the series actually helps build muscle because it improves blood circulation and increases the elasticity of muscle shirts. Finally, if you do stretching specific to each muscle at the end of exercise, you will actually eliminate the pain which appeared the following day.

7th Insufficient heating

Let’s define terms. Heating is usually a large number of repetitions, reduced intensity, weighed an exercise used to increase blood circulation through the muscles. These quick, light movements temperature increases muscle while decreasing blood viscosity and to assist flexibility and mobility. How? Everyone knows that a warm muscle with blood that circulates through it elastic and bendable/stretchable from the cold, stiff muscles. Ride the stationary bike, jogging, swimming, climbing stairs and lifting some weights with many repetitions are recommended forms of heating.

Try the usual 5-10 minutes warming up before stretching. If you choose a weight lifting with a large number of repetitions, try the 25 ultra-light, fast reps for the following non-stop series: rising on toes, squat, leg curl, abdominal contraction, pull, bench press and leg extensions. Of each exercise, do one series with no rest between exercises. This can be achieved in less than 5 minutes, and embraced each major muscle group.

8th Negativity

Negative (eccentric or decreasing) reps are one of the hardest and most dangerous of all the techniques for lifting weights – and are very effective in stimulating muscle growth. What makes this negativity so risky? The weights you use in the negative exercises are probably the largest you’ll ever draw.

Normally, we only raise as much as we do concentric movement. In negative training, we use a much greater weight. Most bodybuilders can control approximately 130% of their maximum in the eccentric phase of lifting. Someone who uses 90 kg for repetitions of bench presses, for example, can raise the bench about 120 in negative presses. Because of the increased weight that you use the negative repetition, you need a strong, experienced helper. Exercise with great caution. If you repeat snatch control, helpers must be at the moment to catch weight.

9th Licensed Training

If you eat poorly and continue to train hard, you will probably be injured. This is linked to your overall health: it is particularly dangerous when you are training hard in the weakened state of the child or a reduced diet. It is best to leave the heavy weight, low reps, forced reps and negatives for periods when the diet does not hold. Since a diet means reduced weight, it does not mean you can not be intense in the exercise – it just means you have to use less weight.

10th Lack of concentration

If you are disturbed, thoughtful or worried as exercise, you invoke the injury. See how body-building champions train, and you’ll note their high level of concentration. This develops over time, so body-builders systematically developed in advance of certain mental list, which allows them to focus on a current task that is in their hands. Higher concentration leads to higher weights. Higher weights lead to higher growth. Higher weights can also lead to injuries if you do not pay attention to what you’re doing. Train smart.

Filed Under: Articles, Fitness

Food and Sex?

May 24, 2010 By Sandra 2 Comments

Aphrodisiac NUTRITION

Cuisine and sex, correlation? There are close links influence of food on the functioning of the organism as a whole, the biochemical activity of body, brain and sexual power. Brain secretes serotonin, which affects mood. And science has found that food stimulates the senses and desires, it sends signals to the cortex, stimulates the appetite of love.

Our food intake does matter, in order to get love reciprocated with passion! The main reason is the existence of items that can be divided into a stimulating (energy), an aphrodisiac and non-aphrodisiac.

Male symbols that are not part of the aphrodisiacs are hidden among the fruit (bananas, avocados) and vegetables (green leafy vegetables, cucumber, carrots and asparagus), but in shape they are. Also non-aphrodisiacs and female symbols in the form of the (figs, oysters and caviar).

Natural aphrodisiacs, in accordance with the present name, and at your hand in the form of daily food (especially cereals and spices), drink and medicinal plants, they seem completely natural way.

Special note: meat with more fat may disrupt production of the hormone testosterone, preventing an erection, and thus affects the sexual life. Fat eventually leads to blockage of arteries that supply blood of male sexual organ, (it is one of the main causes of impotence. Also, excessive alcohol consumption leads to “drop” potency.

Serotonin is for a great atmosphere

Certain foods affect the brain chemistry. Food can increase the amount of serotonin (a neurotransmitter in the brain), which is responsible for the well-being and good atmosphere.

Something more about stimulating food

Proper nutrition, a stimulating herbal ingredients, the normal operation of sex glands and hormones stimulate intellectual development, enrich emotional lives, strengthen sexual vitality and physical health. Sexual activity is an accurate indicator of the health status of the organism. The aim of this kind of nutrition is to discover almost forgotten foods and accessories, convenience in use and newly discovered scientific achievements related to nutrition, sex and health.

Sexual glands and hormones govern the most important functions of humans. They produce men’s and women’s shelter cell whose merger creates a new life. In addition to extending the types and enhance overall physical development, strengthen the intellectual and physical life. Sexual activity increases the secretion of hormones that circulate around the body. It ensures one of the most basic, most natural, healthiest and most beautiful pleasures that exist.

Sexual activity depends on many factors: inheritance, nutrition, way of life, the burdens of work, family living conditions, stress, age, physical activity and a number of other causes.

Food and drinks that are sexually stimulating for centuries been used to improve libido. Hence it is popularly known adage “Love enters through the mouth.”

Some food (and drinks), provides energy, the second provides a relaxed and well-being, increases blood flow to the third, fourth entices desire and enforcement of sexual activity.

Stimulating food is a special feeding regimen, provocative stimulus for a particular group of sex cells and hormones.

It stimulates sexual passion, irritant and enhances motivation, sexual impulse and the achievement of sexual activity.

This diet has a biochemical effect on the metabolism of the body, stimulates sexual desire, enhances the activity of more frequent and more intense pleasure and partial recovery of “youth”.

Properly made herbal sexual menu should be aphrodisiac and energy-balanced, because only such a feeding regimen can be a real revitalization for a spiritual, physical vitality and a catalyst for the implementation of the life process. The exercise enhanced sensual pleasure depends on the way of life, shelter, and the sensitivity of the individual psyche. To maintain the physical and chemical equilibrium in the tissues and body fluids is very important vitamin A, B1, B2 and mineral salts (especially phosphorus and zinc). Vitamin A (water-melons, artichokes, carrots, spinach, etc.) is helping to convert cholesterol into active sex hormones. Vitamins B1 and B2 (potatoes, bananas, etc.) enhance the direct production of sex hormones and are essential for the proper utilization of energy in the body.

In addition to feeding regimen very large effect has a way of life (maturity, physical and spiritual activities …).

Balanced diet

Carefully selected ingredients can stimulate sexual desire and response of men and women. In every meal are very important appropriately selected foods, which should be evenly distributed proteins, fats, carbohydrates, minerals, vitamins and other ingredients and method of their preparation. It is a condition to maintain everyday health and energy of the body. Food should be enjoyed, because only then it makes good physical and mental satisfaction that comes from the mood and relaxation.

Is the best fresh natural food, acts, cereals, pulses and aphrodisiacs … especially green and red vegetables, celery, garlic, okra, hot peppers, asparagus, artichokes, lamb, nuts, honey …

Do not forget the romance!

To create a romantic stay more comfortable atmosphere, and let the lights are dim, and a light pleasant background music. Occasional cocktail or better yet beautifully set table with the carefully selected menu of aphrodisiac cuisine that will contribute to the excitement of both partners. Feed each other, have fun, laugh. No excessive eating of food, as overflowing meal may end up just watching television.

Natural Aphrodisiacs

1st Stimulative FOOD, FOOD and beverages

Following count in stimulating foods: vegetables, fruits and seafood (especially fish). Vitamin C rejuvenates sperm and thus affect fertility. Chocolate (creating a feeling of enjoyment and contributes to a better mood).

To maintain the physical and chemical equilibrium in the tissues and body fluids is very important vitamin A, B1, B2 and mineral salts (especially phosphorus). Vitamin A (water-melons, artichokes, carrots, spinach, etc.) is helping to convert cholesterol into active sex hormones. Vitamins B1 and B2 (potatoes, bananas, etc.) enhance the direct production of sex hormones and are essential for the proper utilization of energy in the body.

The main sources of energy and properties

Energy foods provide the body energy while maintaining a sensual pleasure, relaxation, affect mood, stimulate and increase blood flow in blood vessels and tissues.

* vegetables (artichokes, celery, peppers, tomatoes, eggplant, asparagus, beans, leeks, cabbage, cauliflower, green beans, peas, lentils, pumpkin, garlic, onion, radish, carrot, potato);
* Fruit: Walnuts, almonds, nuts, prunes, strawberries, raspberries, apples, peaches, pears, oranges, lemons, grapefruit, mulberry;
* grains allowed: (corn, rice integral);
* wheat not allowed for gluten enteropate: (barley, wheat germ, whole black and graham bread, flour, integrated, black and white);
* meat (beef, beef, veal, mutton, lamb, kid, rabbit, chicken, turkey, duck, wild boar, veal concern with celery, black liver, ground lean meat);
* Fish: Sea (sardines, mackerel, tuna), shellfish (oysters, which contain arsenic in the form of non-poisonous), shrimps, caviar and river fish (all types of non-fat fish);
* milk (2-3.25%) and milk products (sour cream, yogurt, cottage cheese, young cream, hard cheese, sheep cheese);
* wild plants: mushrooms (champignons, mushrooms, other fungi), nettles and dandelion, Guarana;
* eggs, especially egg yolk (but beware, contains a lot of cholesterol);
* phosphoric acid and phosphoric compounds in foods;
* Fat: vegetable oils (sunflower, corn), wheat germ oil blend with ordinary oil than 1:20;
* sweeteners: sugar powder, honey, jelly.

Aphrodisiacs Foodstuffs and spices

Desire to encourage and enable the implementation of romantic activity (stimulate sexual passion, stimulating and enhancing sex drive), stimulate and enable the realization of these intentions.

The spices besides improving organoleptic properties of food, are among the aphrodisiacs because they encourage sexual stimulation.

* Aromatic spices: vanilla, cinnamon, clove and ginger) in combination with vitamin C and irritating spices: pepper, cayenne pepper, mustard and certain medicinal plants.
* herbs (mint, basil, thyme, lavender, monkshood, thyme, rosemary, ginger, savory, cumin, Lorber);

APHRODISIAC FOR HIM

The raising of male sexuality acting substances UTIU the desire and erection:

- Proteins, which are in eggs, meat, fish and cheese. From their amino acid the body produces serotonin and dopamine (an important part of the mechanism of erection);
- Cholesterol from egg yolk, testosterone, which drives most involved in the mechanism of erection;
- Vitamin C protects blood vessels and capillaries, giving them flexibility, important for maintaining an erection;
- Phenylethylamine, improves the ability to maintain an erection and orgasm intensity. Sources: chocolate.

APHRODISIAC FOR HER

The raising of women’s sexuality operate three substances that positively affect the sexual stimuli.

Woman they are most needed:

- Magnesium, helps the body to easily submit stress. Sources: dried fruit, dark chocolate, corn, whole rice, lentils, wheat germ;
- Tryptophan (amino acid), activates the desire to participate in the regulation of mood. Sources: dark chocolate, dried fruit, peanuts, nuts, beef, milk;
- Vitamin B group, reduce stress and return the goodwill. Sources: brewer’s yeast.
- Phenylethylamine increases intensity of orgasm. Sources: dark chocolate for cooking.

Filed Under: Articles, Featured Posts, Health and Beauty