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.

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

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.

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.

We all know that a bunch of teenagers smoke. They begin to smoke thinking it would just last for a while, and when they start to distort a performance, shall cease. HA! Not so easy. Cigarettes cause addiction. Since there are many harmful effects on health, one of the worst possible decisions you can make, especially in this age, is to start to smoke. Detrimental effect on health is a permanent change in the structure of the functioning of organs and permanently increase the risk of health problems. A few, such as five years of smoking can have a lasting effect on the lungs, heart, eyes, throat, urinary flow, internal organs, bones and cells, and skin.

The nicotine contained in cigarettes cause addiction. Nicotine is a drug that causes dependence similar to cocaine and heroin. They all cause a decline in psychological symptoms which include nervousness, headaches, irritability, and insomnia. Because nicotine affects the chemistry of the brain and nervous system, can act on the mood of smokers. Cigarettes smoke also contains tar, which was made with 4.000 chemicals, including 43 for which is known to cause cancer. Some of these substances also cause heart and respiratory diseases. This means that each cigarette smoke, which contains a 4.000 drag chemicals. Why go to the gym at all? You slowly kill yourself and your progress in the gym.

Heart rate at rest in young smokers is increasing 2-3 times per minute, which means that the heart has to work a lot harder. It also lowers body temperature, reduces blood flow to the legs and feet, decreased levels of hormones and reduces the life of a person expect 10, 12 years?

Think about this. You are a young bodybuilder, and you start to smoke. Guaranteed, the day when you choose to smoke, you made a decision to never reach your full potential in the gym. Have you noticed how a smoker can’t do virtually anything when it comes to physical exercise? This is the reason:

For oxygen to enter the bloodstream, it has to cross large areas of the lungs. There has thousands tiny chambers with around 100 square meters site in the lungs. When emphysema occurs, the wall between the chambers collapses and create larger, less frequent chambers, reducing the amount of oxygen entering the blood. If this condition becomes frequent, you will constantly keep coughing for air and will must have oxygen bottle with oxygen tubes inserted to help you breathe. You are simply tired faster during various physical activities. Does this sounds like an advantage to you? I think not!

Every day, around 6.000 young people test cigarettes and approximately 3.000 to become a daily smokers. Do not become one of those 6.000 young people who try smoking on any given day, it will be the worst thing you ever did, I guarantee you that. Make yourself a service and listen to this advice.

Train carefully, effectively and most importantly, naturally. (Oh yeah, and do not smoke).

The first thing we mention are steroids. They are the real thing for a bodybuilder who is willing to sacrifice their body and health to be big and muscled. And you can be the biggest and strongest in your school, but at what cost? One of the bad things will happen is a reduction of testicles. They also cause many problems with internal organs, and long and irregular use leads to very serious consequences and in some cases death. Our advice is that you never use steroids. Stay away from them! To those stubborn I recommend to read on the Internet, or ask more experienced bodybuilders and then judge for yourself.

One of the concerns about lifting weights is that your growth gets reduced (slow or stop). I must say that none of the extensive studies have proved that lifting weights improves or slows the growth. But if during the training you do too many things too quickly – physical problems will appear, regardless of age.

The most important things when working with children are:
Monitoring,
Techniques of exercise,
Lightweight, low weight and
A large number of repetitions (12, 15 or even 20).

Teenagers can gradually increase the weight to 10 repeats in the series.

We believe that you will not develop any muscles if you are not motivated in the right way. Children who are forced by parents or ambitious coaches should not train because they are often stale, and their failures leads to major disappointments.

Serious, young athletes with realistic goals, parents who support them, and quality coaches are the future of this sport.

Focus on the weights during training. Lately we are seeing a number of different devices that look very attractive. Council is that children use weights because they allow better movement and more efficient execution of exercises.

What kind of training program to take and where to start?

It all depends on your age and current condition.

Teens:

If you are overweight begin with a cardio exercises and light weights. Walk 5-10 minutes, play sports as much as possible. Weight of weights should be enough for about 15 repetitions. Break between series is around one minute and do 2-3 sets of exercises and do 3 times a week.

As a normally developed teenager you need a little more intense training. As a beginner you do 3 times a week, 10 repetitions per series, 4 sets of exercises. Work 3-4 exercises per muscle group. When you become more experienced you can do separate exercises for each muscle group.

Here’s an example:

Monday: Legs
Tuesday: Chest and back
Wednesday: Arm and shoulder
Thursday: Legs
Friday: Chest and back
Saturday: Arm and shoulder
Sunday: Home

This program includes break between certain groups of muscles which is very important. We do not recommend training the same muscle groups at intervals of less than 48 hours.

When it comes to food, maintain a ratio of protein and carbohydrates, about 50:50 and do not starve yourself. It does not help, on the contrary achieves the opposite effect. In the absence of energy, a body converts all ingested food into body fat to make sure body can stay longer without new food.

Stick to small weights with high repeats. Do basic exercises, one to two per group of muscles, use the full series. (It may seem too inert and slow, but this way of training prepares you for further efforts to introduce the techniques and exercises, and of course, reduces the possibility of injury to a minimum).

One very important thing that many people neglect to learn is to set goals. You will probably not end up like Arnold Schwarzenegger, you must understand that before training. Set your goals lower, and when realized, set the new goals. This way you quickly come to a result and become satisfied with it.

Visible results come after about 6 weeks, and the increase of power is felt after 3-4 weeks, depending on person to person.

Now a word or two about the general increase in muscle.

Many people ask “How it all work?”, “Why lifting heavy weights causes muscle growth?” And the like.

Lifting weights actually create micro-cracks in muscle fibbers and actually destroys muscles. When the body restores gap creates more tissue than it was before. It adapts to stress that you have introduced. Therefore, the process of renewal and regeneration of muscles is very important. It depends on how you rest and sleep, as well as from dietary habits.

Most people don’t realize that losing weight is a constant battle with bad habits and breaking them along the way. But before that happens, you have to start thinking about yourself, constantly, and what a weight loss will bring to you.

My personal theory is that most of us who gained weight are practically “pleasers”, who want to make life easy for others, and for, who knows, what reason we start eating, or rather over-eating.

As I wrote in several other articles, only once you turn to yourself, without even telling anyone what you are doing, you will start seeing positive results. Another key point in my approach is to exercise for 1h minimum. Any type of exercise, but for a minimum of one hour.

Once you lose the excessive weight you will claim your life back, but literally. So, definitely, it’s worth it! Your confidence will be back and you will feel strong.

I remember reading about a woman who decided to lose weight when she found out she had hypothyroidism. She went from not being able to walk 500 meters to running 10K marathon in under 55 minutes. Imagine that! She said that the biggest help to her was a Nutrition Tracker.

Set your goal to work out three times a week minimum and steer towards five times! I’m pleased when I succeed in doing so, and when I don’t … better luck next week.

I know to stay active in winter is a tough, but put on a warm clothes, walk, then run a bit if you are cold, but don’t give up… Change the route, change the routine, anything to make it more interesting and to keep yourself going. That’s most important. Doing the same thing every day may get boring and slow down a metabolism, so mix things up.

I wish I had lost all the weight. I still have some pounds to lose. At the same time, weight is not the biggest issue any longer. Being healthy and being fit is. Weight is a part of that, but not all of it.

Eliminate excuses, because excuses are not acceptable. If you decided to do something about yourself, then do it!

As the saying goes, make yourself beautiful on the inside and you will be beautiful on the outside.

During my years as a personal trainer in my gym, my team and I encounter quite a few highly motivated and determined training’s beginners. These new training were expecting that now with new program it will give them the magic that will change their bodies.

I found myself explaining many trainees that there is no secret training programs, you just need to keep several important principles in the training program, it is more important how you do the exercise, than what exercise to do.

Appropriate training program

Note that you are not professional athletes, the training program should be adapt to you and not the opposite. Before you begin the program set yourself realistic expectations of how many times a week are you willing to devote to training and how long each time.

Your answer must match not only for tomorrow or the next day or another month or two, but another year or 10 years, lifetime. The key word is perseverance, so you must found the right conditions that would cause you to persist in physical activity for a lifetime.

Listen to your body and adjust the initial training program to your starting level. I met quite a few highly motivated trainees that had to stop training all together after few months of training due to injuries resulting from overdoing the workout.

Good training program must include a gradual raising in the effort level

No matter what level of fitness you are, to feel the change you need to make a change, if you or your goal is to lose weight and you start to plan going five miles at a steady pace each day, at the beginning of the program you will see a change, but after month or two you would not understand why you continue to walk five miles a day and not see any change.

You always need to do more than what you have done to date in order to see the changes. For example: change of walking time, changing pace, change weight in strength training, change number of sets you are doing and more. You need to make a change all the time. The change should be gradual so that it is not too fast or you might get hurt, and not too slow or you will not see results.

Monitor and track your training program

Tracking and managing your workout allows you to monitor your training program and ensure that the changes you make will always be greater. If you will not write how many miles you walked, what was the walking pace or rate of heartbeat or how many exercise sets and in how much weight you did, you will not be able to draw any conclusion regarding the continuation of training and it’s effectiveness.

Rest in exercise program

Remember the body needs rest to build itself. Exercise is a way to create stress on our bodies. Stress is a stimulus that the body needs to change itself, but our bodies need the rest to build itself and improve its current situation. If you do not rest, you will increase the risk of injury increases.

How you perform the exercises it’s what counts not the program!!

Flexible body – stretching and flexibility training

You are dripping with sweat running on the tracks and add a few more minutes on the elliptical machine to burn a few calories then you are performing a long series of strength exercises and finally you get to smile to yourself with a sense of satisfaction I did it and there’s nothing more to do but shower.

Wait, not so fast, have you stretch your muscles and pushed and pulled in practice. Strength training and aerobic activity causes muscles to contract and to achieve a better balance has to stretch the muscles at the end of training.

Why stretch?

Stretching is very important component of any training.

Stretching exercises improve the body flexibility

Flexible muscles increase the body’s ability to perform everyday tasks. Tasks such as lifting objects, tying shoes lace and even running to the bus station are tasks that can be easier to perform after training flexibility.

Stretching exercises increase range of motion in joints

Greater range of motion will increase your balance and will keep your mobility high which will help reduce your chances of crashes – especially when older.

Stretching exercises improves circulation

Flexibility exercises improve muscle blood flow that can lead to improved and faster recovery after minor injuries in the muscle (as happens sometimes after high effort strength training).

Stretching exercises improves posture

Performing flexibility exercises regularly will keep the muscles in a right stress, so posture better will be maintained.

Stretching can help ease stress

Stretching relax the tense muscles, tense muscle is a common condition when the body suffer from stress.

Performing stretching exercises before training can help prevent injuries

Preparation and training of the joints and muscles can protect you from injury especially if the muscles or joints in the body are too stiff.

Important rules when stretching

Perform stretching exercises of large muscle groups

When you are performing flexibility exercises, focused on the twin muscle, thigh muscle, waist and lower back, neck and shoulder muscles also stretched and joints where you use your daily routine at work or in training.

Perform a light warm-up before stretching

When performing flexibility exercises cold muscles increases the risk of injury. Perform light warm-up before stretching; mild walking, jumping lightly in place, lightly wave you hands in the air. The best time to stretch is after a workout, because the muscles are warm and are more ready for the stretching.

Warning: If you intend to only do stretching in the end of strength training or aerobic, put emphasis on increasing the training load and efforts gradually.

Stay in each for minimum of 30 seconds

Muscle flexibility is a process that takes time. Stay stretched in one position for at least 30 seconds to 60 seconds for tense muscles or problematic areas in your body, then repeat the stretch for the other side of the body. For most muscle groups one stretch is often enough if you hold a stretch long enough.

Not to bounce (move) while stretching

Mobility while stretching can cause small shreds muscle. These tears leave small scars in the muscle when it heals, causing the muscle to be more rigid, less flexible and increased tendency to pain.

Focused on stretching without pain

You should feel the tension in the muscle during the stretch, but if you feel pain, it is a sign you starching the muscle too much. Return to the point in the stretch where you feel the tension without pain and stay there for 30-60 seconds.

Relax and breathe freely

Do not stop your breathing while performing flexibility exercises, breathe freely.

How often you should perform stretching exercises?

It’s up to you; if you practice regularly then you should perform stretching after each workout. If you do not train regularly you should do stretching about three times a week to maintain flexibility in the muscles and joints. If you have a specific local issue such as increased tension in the back of the leg, then you should stretch every day and even twice a day.
Careful!

If you suffer form a chronic problem or injury you should consult with a specialist or your family doctor before you start flexibility training.

The benefits of strength training

Strength training with weights

Aerobic exercise and fitness is essential for your health, but if you perform only aerobic exercise you are only doing the half-way mark. It is very important to combine your strength training with your aerobic program. Most studies done on the benevolent effects of strength training are a relatively new. But they all stress the importance and the contribution of strength training to improve the health. Common opinion is that even when we want to lose weight, strength training is equally important than aerobic training.

Strength training increases the ability to perform daily tasks

When you need to carry the groceries out to the house, play with your children or grandchildren, you use your body in a way only strength training can improve. Even get off a low, soft  and comfortable couch is an effort to those who are not accustomed to strength training.

If you never did strength training is usually within 3 months from the beginning of strength training you can see an improvement of about 50% of force, within a year you can pretty easily see an increase of twice the strength of what it was when you started.

Studies show that physical effort which is done regularly is the closest thing to a cure for aging.

Strength training is crucial to maintaining a healthy weight

After the age of 25, adult loses about 200 grams of muscle each year and also increases fat.  Fat doesn’t burn calorie, muscle does burns calories, even at rest. This results in maintaining a healthy weight especially when losing weight becomes more complex to achieve as we get older.

The best way to change this situation is by increasing muscle mass beginners to weight training carried out by appropriate and efficient strength training and aerobics training can also lose about 2 kg of fat and add approximately 1.5 kg of muscle activity in the first three months. They will burn approximately 150 calories by accelerating metabolism and at rest.

Strength training will make you feel better and show

Strength training make you feel stronger because you’re actually more powerful. Strength training will make you look better because the muscles will get stronger, your body will look fitter and better and you will get the body that everyone desire to have.

Because fat and muscle weigh more for a given body size, even if you  will not lose weight, your body will gets the shape and the proportions you want. Clothes will fit you better and people around you will see the difference after a few weeks. All this can be achieved only by gradual and controlled strength training.

Feel good at the end of strength training

After a good strength training has amplified blood flow to the muscles so we feel a feeling of fullness and firm. This feeling is familiar to people who are training and strength training a great feeling of “we did something for ourselves”. Strength training protect against Ustauforuciz (Osteoporosis).

Postmenopausal women are most at risk of bone mass depleted. Strength training can not only prevent the depletion of minerals that make up the bone mass, but even increase bone mineral concentration. One study showed an increase of 13% percent of bone density after four months of strength training. Of course you should also consume enough calcium, avoid smoking increased consumption of caffeine and alcohol.

Strength training strengthens muscles and joints healthy

When muscles are getting stronger the tendons, ligaments and other connective tissues getting stronger as well. This result in a lower risk of injuries and tasks we perform daily. If you do strength training regularly for a year, you will multiply your power within a year. This means that what you can do with both hands now, do in a year with just one hand.

Strength training helping with diabetes

Strength training reduce the risk of type 2 diabetes and make it easier for those who already has diabetes. American Diabetes Association notes that strength training is critical to improve blood glucose disposal, after four months of strength training the improvement was 23% in glucose metabolism.

Strength training and moderating the effects of aging

Strength training can cause a person to be a strong as 25years old  at  50 or to 64 years old to be fit as 30-year-old.
Strength training can assure you healthy and independent life. Every decade, from the age of 20 there is a 14% decline in growth hormone. Today there are clinics that deal with the effects of anti aging using synthetic growth hormones.

Moderate to extreme aerobics training can raise the levels of growth hormone in the body in 150% – 250%, while high-level strength training can increase growth hormone levels by three.

All about Aerobic exercise and how it helps to improve your health and appearance

Our body is moving through the muscles, the muscles require energy to operate. This energy comes from fat storage, sugar and proteins, in order to use this energy the muscles need oxygen. The supply of oxygen is been made by the lungs, heart and vascular system.

Aerobic fitness refers to the ability of these systems to maintain the required oxygen supply for a given time.

Aerobic training to a stronger heart

Aerobic Exercise creates a stronger heart, so the heart can pump more blood each beat. Diameter of the arteries and veins increased and increased flexibility, thus allowing greater blood flow, more oxygen, more energy and other important materials.

The Lungs become more efficient, they can utilize more efficiently the oxygen that is in the lung as well as they can increase the overall volume of air that passes through the lunges when in effort. The amount of hemoglobin is raising thereby able to pump more blood and oxygen.

The Positive effects Aerobic exercise has on our health

Decrease risk of heart disease

Risk of dying from a heart attack decreased by 36% according to research conducted on 17 000 Howard University students who were moderately active exercising and performed a half hour walk a day.

Drop in blood pressure

Aerobic endurance training can lead to a decrease in blood pressure of 5 to 10 units (systolic and diastole) for people who suffer from high blood pressure. If your blood pressure is correct then aerobic training help maintain the proper situation.

Improving physical fitness

You can make more physical efforts on higher levels without getting tired quickly, such as skiing, various ball games and so on.

Aerobic training to improve depression condition

Aerobic exercise causes the release of androfinium and other chemicals in the brain that cause a good feeling of uplifting. These materials have an impact on the depression condition.

Aerobic exercise and cholesterol

Endurance in aerobics training can reduce overall cholesterol, but more important is that intensive training can lead to an increased level of good cholesterol, which collects the bad cholesterol from the arteries and leads them to the liver for removal from the body.

Aerobic exercise and diabetes

Aerobics Training help reduce the risk of type 2 diabetes and is benefices for people with diabetes.

Aerobic training and Colorectal cancer

The time of the food transfer in the stomach to the intestine reduced in 56% and therefore reduce the risk of colon cancer.

Aerobic exercise for bone strengthen

If the aerobic practice is against the weight of the body (walking or running), then training will actually increase the mineral density and thereby strengthen the bone.

Aerobic exercise improves general physical condition

Endurance in aerobic activity improves the physical ability to cope with situations of cold or heat.
Due to improvement in the blood stream, more oxygen reaches the brain and improves mental ability as well, especially as we grow older.

Aerobic and weight loss

Aerobic workout contributes to faster and better calorie burning also it increased metabolism and thereby increased calorie burning even at rest.

Practice has the effect of suppression of hunger, when you practice you are not hungry.

People who perform constant aerobic activity, burn fat faster and loss the weight form fat and not form the muscle mass like in other weight loss contracting only on food. Plus there is an increased production of enzymes that release of fat acids.
When the process of weight loss is accompanied by physical training, a higher percentage of weight loss is weight loss and weight loss fat muscle, as opposed to diet without exercise in which we lose much muscle mass.

Physical training is the key to improving quality of life

When people excusing they are more careful about their nutrition, they are less likely to use harmful substances such as cigarettes and alcohol and a better handle on their own, changing thinking and self-image improves.

Aerobic training is an easy way to get huge improvement in your quality of life. But it is very important to do it gradually and calculating.

Why is it a problem to exercise daily?

Why people cannot seem to persist in physical activity?

Why they cannot achieve their goals?

Endurance exercise and weight loss require effort!

Judging from the amount of money wasted on various products that ensure a decrease quick weight loss without effort, it seems that most of the population does not think so.

The persistence of physical activity, fitness and health improvement requires effort and determination.

Quick diets, special supplements various vibrating devices only drain your bank account. The bitter truth is that most people do not get to the health and fitness goals set by their own design.

Physical activity a priority

People cannot seem to be persisting in physical activity because they change their priorities; they refuse to put the first health and fitness (or other) in their lives. They will exercise tomorrow, or next Sunday, or after the holidays.

If you are not committed to yourself today, why will you be committed in a week or after the holidays? People are willing to sacrifice things for their goals. They will work extra hours at work, sometimes even without any return in order to achieve a higher paid job.

We adapt ourselves to less sleep when a new baby born. We adapt our tight schedule in order to see an important football game or episode in a series we like, but when it comes to our health, then suddenly these adjustments are too difficult to perform.

Exercise = Health

It’s just amazing how people are able to work many more hours to get a higher paid job, but cannot find the time to prevent the heart attack that might surprise them around the age of 50 on the way home from work. Did you know: about 25 thousand people each year suffer heart attacks, a third of them are women.

Now it’s time to stop with the excuses and decide whether we want to improve significantly the quality of our lives not only today but also for the rest of our lives.

Exercise a healthy and beautiful body

Now close your eyes and imagine how you will look and feel if you get yourself into the commitment to invest for the sake of your health, put your health in the first place on the scale of your priorities.

Imagine yourself 10, 15 or 20 kg less. Imagine yourself energetic, full of vitality and suddenly everyone telling you how good you look.

It’s possible and it is up to you as soon as you get the investment that required on your part than you are in the right way.

Do not delay it. Take care of your health today, now!!!