Sports nutrion

воскресенье, 29 мая 2011 г.

SPORTS NUTRITION SUPPLEMENTS

What are the benefits of jogging

 Beginners Running strengthens the legs, thighs and abdominal muscles. And just like aerobic exercises, improve cardiovascular functioning, employing the heart muscle and improving oxygen supply to muscles. In addition, running reduces the risk of heart attack, improves your endurance, relieves stress and burns calories quickly. Depending on factors such as your weight, running speed and how hilly your choice is jogging route, within an hour you can burn between 500 to 1,000 calories.

How do I start?

Select the route that you can use any time of year (the days grow shorter, you may want to have it well-lit) and to have smooth and relatively soft surface such as asphalt or earth. Diversity youthful sharpness, just like with exercise. But if you're a beginner, you will have enough of a local school treadmill at least until you know your physical endurance limit.

Comfort and safety is very important for the proper selection of shoes, loose-fitting shoes can cause blistering and abrasion occurrence, even in the road and back injuries. Properly constructed running shoes are padded and flexible internal insole, breathable outer material and outer soles good ribbing. Feet must be well supported (if you have a curved shape of the foot, you will need liners). Ask the help of a vendor who is knowledgeable and the selection of running shoes every 400 to 500 miles, buy new shoes.


How often and how much should I run?

  Three times a week is enough. First of all - a slow pace Run on a smooth track about 15 minutes. Breathe deeply, but to be able to easily converse. Although, if it makes from time to time to reduce the rate and pace. Give yourself 6 - 8 weeks to be able to increase the load to a 30-minute run and then rest at least every other day.

According to the U.S. Running and Fitness Association states should increase the running distance more than 10% per week. Focus on a steady, slow running and do not worry about speed. When you feel comfortable enough, you'll want to run every day, but Take at least two days a week for rest (otherwise it could lead to a lower leg sprain or excessive strain). Remember, that are adequate to run three times a week to maintain good health, especially when combine with other exercises (weight training is a great addition). You can also experiment with running through the mountainous route, or differentiate between short-distance routes running higher speeds and longer trips to improve endurance.


What is a good running technique?

From the beginning iesildieties smooth walking or jogging slowly. Lower your shoulders to rest their hands and gently sweep along the sides. Feet from the beginning should be to support the knee and bend forward, off the ground, based on tiptoe. (If you decide to change from time to time jogging pace, try to run a short distance to tiptoe around 15 to 30 seconds). After running a few minutes to relax in the walk, then make the ankle, calf and thigh stretching exercises.

Alerts 

If you have chosen the route runs along the street, run in the direction of the flow of traffic. Intersection before crossing the street with the driver nodibiniet eye contact, to make sure he sees you. Most of the organizations running the reservation of jogging at night. However, if it is your only option, pull the light-colored clothing and reflective vests and buy a hand in bandages, a small reflector and makes you more visible to motorists. For safety, do not run alone and change your jogging routes.

Running a great strain on bones and joints - every step of increasing the weight of your three or even four times - so if you have a history of back, joint, or orthopedic problems, before the start to run, talk to your doctor.
 

  

четверг, 19 мая 2011 г.

Muscle gain tips



Muscle gain tips



In order to quickly and properly to improve muscle mass, you have to stick closely to detailed program. This program should cover aspects such as training with weights, diet and appropriate rest periods.

In an effort to increase muscle mass, think practically and decide which best suits for you and consistently stick to these principles:

1.exercise regularly with weights

If you want to get strong and muscular body, as well as the rapid increase in muscle mass - on a regular basis cilājiet weights. Weightlifting bar will be a great help if you make a workout routine.

Activities should take the time pietupieniem, traction, lifting above your head, push and pump exercise, as well as tapped lying. Repeat each exercise 8-12 times. This will help to quickly develop muscle mass.


2.Eat nutritious foods

In order to increase muscle mass, you have to eat more nutritious foods. Proteins are of great importance. Eat foods such as boiled eggs, lean meat, cooked chicken, cooked fish and seafood such as tuna, shrimp and salmon.

Diet do not forget to include vegetables, fruits and nuts. The more protein in your diet is, the stronger and larger muscles will develop.



3.Spend 30 minutes fast walking or quick race

Muscle mass building programs during the 30 minut of physical activity, take a fast walking, slow race, or even sprinting. These are a great way to promote faster metabolism and muscle development.


4. Every day, drink 12 glasses of water

You should drink at least 12 glasses of water each day. It is a natural way to expel toxins from the body and develop muscular strength.


5.Lots of Sleep

Also, sleeping is a very important role in building muscle mass. Spend at least 8 hours sleep, and remember - the more you gulēsiet, the stronger will be your muscles.


6.Relax

Try not to worry. Subject to muscle building program, two days a week, take a rest. Schedule a picnic or going to a favorite place. The more relaksēsieties between workouts, the better the muscles recover and become stronger.
 

 

среда, 18 мая 2011 г.

SPORTS NUTRITION SUPPLEMENTS

 HGH (Growth Hormone)

What are these?

HGH or growth hormone the body produces itself through the pituitary gland, located in the center of the brain.

HGH is responsible for several body functions, including the provision of energy and muscle development and reconstruction.

Most HGH supplements ads are told that they either contain the hormone, or help them develop in the body.

The court, the effectiveness of these products have not been established and therefore be treated with caution. In addition, several studies have shown that some products may even cause cancer and other serious side effects.

The reason why HGH is so popular is that after 30 years of age, it breaks down and cover the rest of their lives.


  How do I use them?


HGH dietary supplements is not recommended because their effect is not proven and there is reason to believe that they cause serious side effects.

Despite this, people are still used for injection, spray and tablet form.

Creatine

What are these?

Since creatine supplements are relatively little studied, the effect has not been established still.

However, many nutritionists and doctors warn to be careful with creatine.

Each day your liver, kidneys and pancreas produces about 2 grams of creatine naturally. The body uses it to produce adenosine triphosphate (ATP) - a molecule responsible for energy supply to muscles.

In addition to creatine is usually taken with meat and fish.

Proteins using creatine, the man quickly gain weight on a few kilograms, but with the water, not muscle tissue at the expense of weight gain.

Some studies have shown that the substance can enhance athletic performance, as well as man power characteristics, but it is unclear whether this effect is not caused by psychological.

It is known that creatine can cause dehydration and in some cases, dizziness, irregular heartbeats and seizures. The court, these side effects is not fully proven.

 How do I use them?


Based on the potential risk of side effects and unproven effects on the body, we do not recommend.

Those who decide to use it, however, take the pill or creatine powder mixed with water

Glutamine



 What are these?

Glutamine is an amino acid, which produces large amounts of your body.

It has a free amino group, which means that the body produces its own natural way. Glutamine is responsible for glucose production in the body, which in turn provides the body with energy.

In addition, glutamine helps maintain muscle mass and promotes recovery of the body after an intense workout.

It is produced in skeletal muscles, resulting in severe load it breaks down. That's why glutamine supplements are an effective tool for those who train a lot.
  How do I use them?


The proper dosage depends on the purpose for which you want to achieve. However, the study shows that 5 grams immediately after training and another 5 grams at a later date may give positive results.

Other studies have found that the body is easily processed during the day to 20 grams.