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Monthly Archives: September 2016

Know The Reason Why Nutrition is Important When Exercise

why-nutrition-is-important-when-exerciseA question I frequently get notification from individuals wanting to increase some muscle in the rec center or lose some fat on the landing area, is ‘the reason is sustenance essential when exercise is included?’. The thing is, everybody knows how to practice in the rec center and why they have to lift weights so as to pick up muscle or keep running with a specific end goal to lose fat. What they don’t know however is the manner by which and why they have to eat to bolster all their great work.

An absence of fundamental healthful learning is apparent in the numerous craze abstains from food that individuals attempt. Numerous individuals will compliment their new day by day running project with an eating routine that comprises of stripping everything wonderful from their plates. They will remove all carbs and nearly everything else, existing on just foods grown from the ground bars to shed pounds. The dismal thing is these individuals clearly mean well and I appreciate their dedication, yet that this eating regimen is

a) difficult to look after

b) the body doesn’t have the fuel and building pieces it needs to help you prepare and

c) the body will go into “survival” mode and start to invest considerably more energy to store fat in the event that you’re experiencing a starvation.

You should dependably remember that our body is intended for the way of life we had in nature. At this moment we are not fit for reason – it resembles driving a BMW through a safari, and we have to recollect our courses to defeat this slight bungle.

Do you ever wonder why such a diet is so hard to maintain? It’s because your body is craving the things you’re forcing it to leave out. Your body wouldn’t crave carbs if it didn’t need them. It wouldn’t crave fats if you didn’t need them. You see everything we eat, we eat for a reason – we’re designed that way. If you’d eat it in the wild then, or if it’s made from natural ingredients, then you should still eat it now. That means no cutting carbs out of your diet or fats… but instead just limiting them and getting balanced amounts of everything.

So why is balanced nutrition so important when exercise is involved? It’s because every food group serves a specific purpose – and that exercise makes these purposes even more necessary when it puts strain on the body and uses up energy.

Carbs for example are our main source of energy – both simple carbs like sugar and complex carbs like bread. Our bodies utilise the glycogen in these to form ATP (andenosine triphosphate) which is then used as fuel for our muscles in the gym. If we eliminate carbs then we’ll burn out in the gym, or be forced to burn muscle for energy.

Vitamins and minerals play a large variety of roles including helping us to extract the energy from the carbohydrates, improving the strength of muscles and bones, and fighting illness allowing us to continue exerting ourselves.

Proteins are the building blocks of our bodies (and the amino acids they’re made up from). When you exercise you damage muscle (this is a good thing) but without protein this can’t be repaired (this is a bad thing). Protein then is absolutely crucial for exercise. Even fat plays a role and helps oil joints, improve brain power and utilise the amino acids in protein.

The simple rule then is this: everything in moderation. And that is why nutrition is important when exercises is involved.

Isometric Exercise Secret

Isometric practice is a weird idea that may well conflict with all that you’ve been persuade about work out, weight reduction and muscle building. Typically when you consider setting off to the rec center or doing a workout you envision something genuinely dynamic – with heaps of lifting, sweating and running. Well isometric practice is really the direct inverse of this picture (aside from the sweating) and includes working out without moving.

While that may sound implausible you likely have the wrong thought – you see despite the fact that you’re not actually moving, you are still in reality getting your muscles over long stretches and putting in 100% of your exertion. Isometric practice is the inverse of plyometric practice which includes sudden hazardous developments and incorporates such activities as box hops and applauding press ups. While plyometric practices then work those quick jerk muscle strands utilized for quick developments, for example, sprinting while isometric activities work the moderate jerk muscle filaments that are key for perseverance, and additionally the littler supporting muscles around those significant muscle amasses and are utilized for adjust. While isometric developments don’t prepare the muscle through the full scope of development, they do prepare them to their fullest at the most troublesome point making them awesome for adjust and also quality additions (however possibly bringing about a somewhat “shorter” looking muscle if utilized alone unless you prepare isometrically at a scope of joint positions), consequently numerous backer their utilization including Bruce Lee himself. The “ordinary” developments you are more used to utilizing as a part of the rec center are called “dynamic” activities and fall amongst isometric and plyometric work out. To get the full scope of advantages from your workout you should utilize each of the three together.

There are actually several different types of isometric exercises you can use in your workout however, so here is a list of a few with a description of how and why to use them.

# Static Contraction Type One

Static contraction is any exercise where you are contracting the muscle without moving at all. Here you are normally working sub maximally at about 80-90% of your full capacity to prevent hernia or bursting blood vessels. There are several ways in which this can be achieved. The first method is to push against an immovable object such as a wall or door frame and hold for several seconds. Bruce Lee achieved this by having a chain with a bar attached to the floor. From here he could then attempt to curl it by pulling against the screws in the floor. This was reportedly an excellent way to train for maximal strength. While it’s true that this would train the muscle at the full range of motion – training three times at different points (by shortening and lengthening the chain or your distance from the wall) would be enough to account for this short coming.

# Static Contraction Type Two

Alternatively, instead of using a wall or chain you can use your own body – pressing against your own limbs and joints to provide the resistance. For example for a chest exercise you might just press your palms together in front of you as hard as you can for a couple of seconds – which will do essentially the same thing as a pec flie pretty much. This way you actually don’t need any equipment or even surroundings other than your own body and makes perhaps the most easy and practical workout of all. This isometric exercise is probably the only way you can train in bed without disturbing your girlfriend!

# Static Contraction Type Two

The other way to use static contraction is to try holding a weight that’s too heavy to lift. This will require a spotter and is similar to using negatives except you don’t let the weight move at all. For example then, if your one rep max on the bench press (the maximum amount your can bench press in one go) was 100kg, you would instead put the weight up to 110kg then hold it just above your chest for as long as you can – having a friend stand by to help you put the weight back is crucial and they will also be on spotting duty in case you get trapped beneath the weight. You should hold the position until you begin to lower the weight and repeat for at least three reps. The other benefit about this kind of training is that it’s very quick!

# Power Positions

Power positions are the name given to the above mentioned static contraction methods when used at the end of a repetition of a dynamic exercise. For example you might perform ten reps of bicep curls normally then finish off the set by holding the dumbbell at the middle point for as long as you can at the end. Again you should hold this until the weight begins to lower – which will happen quickly if you’ve performed enough reps at a high enough weight previously. This is a particularly effective use for isometric exercise as it trains both the fast twitch and slow twitch muscles fibres and is a great way to take any set to exhaustion quickly and increase the intensity of your workouts.

# Isometric Holds

Isometric holds are essentially the isometric exercise of the body weight world. Here you hold yourself in a position so balancing rather than repeating the repetitions. For example you might hold yourself in a low press up position, hanging from a pull up bar, or in a handstand position. This requires an incredible amount of strength, endurance, balance and muscle control and if you can build yourself up to be able to hold these positions you should find yourself becoming far stronger and more agile very quickly. These train multiple muscles in the body simultaneously and at the same time train the smaller muscles required to be able to balance. This kind of training will give you a gymnast’s physique in no time!

Exercise for Psychological Benefits

The physical advantages of practice are self-evident. Practice in reality is about the physical advantages – expanded quality, wellness, speed and power and also stylish advance. Nonetheless, what is likewise extraordinarily influenced by practice is the brain, and there are pretty much the same number of mental advantages of practice to consider. Practice is useful for both the body and the brain.

The mental advantages of practice work from numerous points of view, however the first and most clear is the path in which practice causes the prompt arrival of hormones. Particularly preparing causes the arrival of endorphins which are feel great hormones that abandon you feeling quiet, invigorated and idealistic. It is endorphins that are in charge of the supposed ‘runners high’ furthermore one reason that practice can be addictive as you attempt and reproduce this high. Endorphins hinder the sentiments of agony and make sentiments of happiness by joining to receptors on the external surfaces of cerebrum cells. The receptors that are receptive to endorphins are really the same as those for some recreational medications making endorphins the mind’s own one of a kind maryjane meaning the mental advantages of practice are the same yet without the negative reactions, for example, weed and cerebrum harm.

Part of the reason for this bodily response is that endorphins are designed to be produced during times to stress – to help us run and fight through pain and injury (like adrenaline). This means that when we exercise today our brain interprets it as the body being under stress and needing you to remain calm, happy and pain free to perform. This makes exercise a great way to deal with daily troubles and while addiction is possible… what are the downsides to being addicted to staying healthy?? If you are feeling low, lethargic or unmotivated, then a quick workout can help get you back on form. Furthermore, regular exercise might help your ‘base level’ of hormones to be more positive and euphoric making it a great natural antidepressant.

Other psychological benefits of exercise revolve around the way in which it improves IQ and overall cognitive function. It has been shown that regular cardiovascular activity can help improve our short term memory which in turn helps us with non verbal reasoning and maths tasks – improving our ‘fluid intelligence’ (intelligence which doesn’t require previous knowledge). One study of mice showed that regular treadmill exercise prevented ‘ischemia-induced apoptotic neuronal cell death’ in the dentate gyrus – basically meaning it prevented the deterioration of brain cells in a critical part of the brain.

Furthermore, exercise has been shown to actually lead to the birth of new brain cells in the hippocampus. The hippocampus is an area of the brain which is highly involved in creating and retrieving memories, but until recently neurogensis (the technical term for the birth of cells) was thought not to occur in humans. The fact that neurogenesis leads to the birth of new neurons in this area of the brain however supports even more the idea that regular exercise can improve a bodybuilder or gym-goer’s IQ.

Many writers will carelessly describe the brain as a muscle which can be trained, but while the brain is in no way a muscle, it certainly can be trained to grow in the same way. Neurogenesis in the hippocampus is just one example of how use causes the brain to change shape. This capability is a fairly recently discovered phenomenon known as ‘brain plasticity’ and suggests that your brain is being tragically underused unless you are training it.

In sports people brain plasticity is most prominent as it changes in accordance with their practice. In particular this occurs in the motor cortex of the brain which is responsible for sending signals to the limbs. It’s also apparent in the speed of neuronal connections and in the areas responsible for perception such as the occipital lobe (at the back of the brain and involved in sight). By repeatedly training a movement you increase the neuronal networks involved and so grow that area of the brain. In other words then exercise can improve your reactions and your spatial awareness on top of your mood and IQ.

Another way that exercise changes your brain is in the way it causes your pituitary gland to produce more testosterone. Testosterone is known as the ‘male hormone’ and has many many benefits both physical and psychological. These aren’t just useful for men either and can help anyone to feel more optimistic, driven, ambitious and confident. Personally this proved enough of an incentive to continue taking testosterone boosting supplements even though their muscle-building properties proved fairly limited. On top of these psychological benefits of exercise through testosterone, it will also increase muscle mass and sex drive and performance.

Those are the ways in which exercise benefits our psychology by directly affecting the chemistry and structure of the brain. Through the secretion of extra hormones and the birth and strengthening of neurons and synapses (connections between neurons) exercise increases your memory, IQ, mood, ambition, reactions, hand-eye coordination and more. There are many more psychological benefits of exercise however that work in a more round about way.

Obviously exercise makes you fitter. Well it does if you’re doing it right anyway. This obviously has psychological benefits through the way people treat you and through the way you feel in yourself. Firstly, being strong and fit looks good. If you are overweight or skinny you may feel as though others are judging you, but when your nothing but muscle and veins you can feel people looking at you for different reasons. People automatically respond to you better and you’re more likely to get positive attention from the opposite sex.

Being strong instantly gives you more authority and credibility. If you have broad shoulders and a large chest you simply take up more physical space and are so more imposing. This will mean that others are more likely to listen to you when you speak and more likely to take what you say on bored. Looking strong and fit has for this reason been shown to lead to higher salaries and people rating you as more intelligent and a more trust worthy character. Obviously the way this affects your life will contribute to the psychological benefits of exercise.

The way looking healthier and stronger affects the opposite sex is that it advertises you as being made of better genetic material. It shows that you have the ability to build muscle and have a fast metabolism. It suggests high testosterone, a competitive and driven nature and if you’re a man it will also make women feel as though you can protect them. This means that when you’re in a bar or club chatting to someone you fancy, you can feel confident and proud. This will help your chances further too as everyone’s attracted to confidence. And the psychological benefits of regular sex and a good love life I’m sure I don’t need to list here…

And the reason women will think you can protect them better is because… well you can. If you’re in good shape and you have better than average strength then you can walk the streets at night and feel as though you can handle yourself if you come across potential attackers. This is a great benefit for both men and women and gives you an even greater sense of confidence.

So simply being in shape will win you love, success and respect, but furthermore the act of going to the gym in itself will also contribute to the psychological benefits of exercise. Arnold Schwarzenegger once said that bodybuilding had taught him everything he ever needed to know, and while this probably isn’t literally true (English anyone?), I certainly know where he was coming from.

What working out teaches you is that you can achieve anything if you set your mind to it. You’re in the gym and you’re an 8 stone weakling – but you set your mind to being stronger and over time you’re a 13 stone behemoth. You’re trapped beneath a 120kg barbell and you’ve done 10 reps. You only set out to do 10 but suddenly you get the inspiration to do more and before you know it you’ve completed 15 reps on the bench press.

If you take this attitude into the ‘real world’, seeing obstacles as challenges and realising that you can improve yourself in every way to deal with every new challenge as it comes, then you will become psychologically unstoppable. You train your muscles to become harder by subjecting them to repeated hardship and you can do the same with your outlook on life. This is what stands out among the many many psychological benefits of exercise.

Teenagers Exercise

Exercise for youngsters tragically doesn’t appear to be in design any more as the quantity of large teenagers goes up and up in the US and Europe consistently. Numerous things have been reprimanded for this including PC amusements, sugary desserts and TV, all of which urge children to stay in their rooms and to eat unfortunate desserts. This is presumably a fairly unreasonable suspicion however as desserts have dependably existed (well, they have for a great many years at any rate) and similar reactions were never leveled at perusing or at listening to music. Can you envision guardians grumbling that perusing ought to be banned on the grounds that their children are getting a charge out of War and Peace as opposed to pumping iron? Well a few guardians presumably would yet then guardians never are cheerful…

The fact of the matter is that the presence of PC diversions needn’t really keep kids from working out. It is conceivable to have more than one intrigue trust it or not so there’s no motivation behind why a kid can’t appreciate a round of football then return to play GTA. I’m fairly cautious here in light of the fact that PC diversions have been made the substitute for everything – from secondary school shootings, to poor vision and now to the passing of practice for adolescents. A substitute is precisely what PC diversions are however – an advantageous thing for guardians and society to fault when truly it just comes down to a powerlessness (or an absence of inspiration?) to intrigue young people in work out.

All this makes it strange that so many gyms don’t allow users younger than 16. This further makes exercise for teenagers more difficult to begin with. While a lack of younger members can make it easier for the adults to concentrate and take their own training seriously, it wouldn’t hurt if just a few gyms had facilities for younger users or time slots for them to use the equipment. Schools could also provide a gym or at least gym trips for their pupils, but sadly both are rare. It also doesn’t help that many ‘experts’ recommend against children and teenagers exercising because it can ‘stunt growth’. The explanation behind this is that going to the gym is ‘high impact’ and so can interrupt with the mechanisms of the growth plates. While no one wants their children to have stunted growth this is also allegedly the case for basketball, football and any other ‘impact sport’. Anything involving running in fact! Unless children were giving a programme of just swimming then – any exercise will stunt their growth. This certainly doesn’t mean all exercise for teenagers should be avoided completely.

In reality this is also a rather uninformed concept, as exercise also stimulates the release of many different hormones – including growth hormone. Produced at night growth hormone is responsible not only for the growth of muscle and the healing of wounds but also for natural teenage growth. The amount of growth hormone in a teenager’s system will be greatly increased through exercise.

That’s not the only benefit of exercise for teenagers either. Obviously if a teenager is overweight then exercise will have many different health benefits and will decrease their risk of heart disease, diabetes and other conditions. It has far more advantages than this however and will have many psychological and social knock on effects for their teenage lives.

Exercising stimulates the production of endorphins which leads to something often described as ‘the runners high’. This can make exercise a great way to increase energy levels and mood. As teenagers are so often a raging sea of hormones which leaves them feeling confused and angry, exercise for teenagers can also act as a great way to rebalance their emotions working almost as an anti-depressant.

These endorphins are also fairly addictive, as is the process of watching yourself slowly improve and build on something. Whether they enjoy football or bodybuilding, the ability to week after week notice an improvement in skill or in strength is something that can completely focus a teenager’s attention. The great thing about this then is that it gives teenagers something to focus their energies on. This in turn will mean that they don’t get addicted to other things like smoking or drugs. Tripe though it may sound – exercise is a great way to keep kids off of the street. And if you can get teenagers to value their health as much as their parents do then these issues might cause fewer arguments. It can even have a positive knock on effect for diet and mean that teenagers start eating more healthily to help their performance on the pitch or in the gym, though if they do continue to eat junk food at least they’ll be burning it off.

Furthermore, exercise will improve their academic performance. Not only through their new found ability to focus on a task, but through the very fact that exercise actually improves the function of the brain. All cardiovascular activity has been shown to improve short term memory and fluid intelligence (reasoning tasks that aren’t reliant on pre-learned knowledge) and exercise with weights has also been shown to lead to neurogenesis in the hippocampus. In plain English that means the birth of new brain cells in the areas of the brain related to memory.

Exercise for teenagers also acts as a great way to get children outside socialising with their friends. If they go to a gym with other teenagers then they will get the chance to meet others with the same interest, while if they join a football team or other sports team they’ll learn to be a member of a team and probably make some life long friends along the way.

As though that wasn’t enough – and this is probably the part that will appeal to the teenagers themselves, working out or increasing their physical fitness will buy them street cred. For those too old to know what that means to a teenager (Jesus Grandpa!) that means their reputation amongst peers and is probably what most kids between the ages of 13 and 18 spend their time worrying about. The reasons for this are myriad but it essentially comes down to the fact that a lot of kids are in gangs, beating up other kids and trying to impress the opposite sex. Exercise for teenagers will help them in all these capacities, giving them the confidence to be immune to peer pressure, the strength to wipe the blackboard with the bullies’ heads and the abs to impress their crushes. Working out will take teenagers out of the geek zone and into the realm of the jock, but at the same time it’ll show them that they don’t need to impress their friends by smoking and drinking behind the bike sheds.

So in other words exercise for teenagers is important and can solve a lot of problems growing up and even teach a lot of life lessons. Parents would do well to encourage them to join a sports team, or to get a gym membership. This can be done with the use of role models – point out how all the guys and girls on MTV have ripped abs, or how they too could be a football star if they wanted to be and were willing to put in the work. Playing football in the garden with your children can also help get the ball rolling and be a great bonding experience, as can going on family bike rides.

For some children though you just won’t be able to generate an interest in fitness. Some just lack natural physical aptitude and so a home workout be a great way to get them fitter without risking embarrassment. Another way to generate interest is to buy an exciting piece of training equipment that doesn’t take too much work – for example a treadmill, or more excitingly a punching bag. No kid can resist a punching bag… (especially if you stick a picture of your face to it then ground them…)

For any teenagers reading this who might not have access to a gym, or their parents, the following is a great home workout that any teenager can do – not too intense so as to ‘stunt growth’ (jees) and nothing that takes too long. It will require a set of dumbbells up to 10kg each.

Exercise Programme for Teenagers:

Skipping/shadow boxing/jogging for 15 minutes

Press Ups 3 x 20

Dumbbell Curls 3 x 12 x 7kg

Tricep Dips 3 x 30

Shoulder Presses 3 x 10 x 10kg

Upward Rows 3 x 10 x 10kg

Sit Ups 3 x 50