It's kind of ironic that two very common problems in our society today are stress and obesity, and that you can find relief for both of these problems with one simple act: exercise. Yes, it's true, you can exercise to relieve stress.
Your body produces endorphins when you exercise, endorphins can help you feel relaxed and at ease and produce an overall feeling of well being, even euphoria. This is what is referred to as the 'runners high'. This chemical is actually similar in structure to morphine.
By exercising regularly you are releasing these endorphins into your system which will help you feel less out of control and stressed. This feeling of well being will follow you throughout the day, long after you've left the gym.
Another stress busting factor in exercise is the ability to get out all, or at least some, of your pent up frustrations. Daily frustrations are cumulative and over time they can add up to one very big ball of stress.
We all know that if we allow stress to build up for too long we eventually explode. Regular exercise will help you get it out of your system. If we control those explosions by focusing that energy into something constructive, such as a boxing class, or a nice long jog, we can get the stress relief we need without getting ourselves into trouble.
If you're really angry nothing feels better than to do some very high intensity exercise. Do you still feel angry and upset after you've spent an hour at the gym, or running, swimming, biking, or even just taking a nice long walk? Most people will feel a pleasant calmness after an invigorating workout.
You can really melt away a lot of stress and anger by converting that angry energy into a physical workout.
Another reason exercise is a good stress reliever is because when you work out you tend to have a much higher self esteem. When we feel insecure about ourselves we tend to be on high alert and in a low simmer all the time.
Much of the stress we face is self induced. It's sometimes our own doubts and insecurities that create stress for us. Instead of letting our doubts and insecurities be another stressor we can use exercise as a way to improve our physical and mental health.
If we are feeling good about ourselves, if we feel strong, in control and confidant, then we simply aren't as prone to making a mountain out of a molehill and getting all stressed out over the little ups and downs of daily life.
So exercising is a win/win. We can lose weight, get our bodies more healthy, and relieve stress all at the same time.
Using exercise to relieve stress will not only help you lower your blood pressure and be happier, it can also help you lose any extra weight you have. Losing excess weight will help lower your blood pressure and be happier. Neat, huh?
Monday, December 28, 2009
Tuesday, December 15, 2009
Understanding Infertility
So, you think you might be facing the prospect of not being able to have your own baby? That can be traumatic and stressful to say the least. But the thing is, the more you stress yourself out, the lesser the chances of your ever getting pregnant! If you and your partner have been trying for a baby for the last 1 to 2 years, you might like to visit your gynecologist and get a check up.
This holds true especially if you're a woman over the age of 35 with irregular and painful periods, or you've had a miscarriage(s), use an intrauterine device (IUD) or have had surgery in the abdomen or pelvic region.
While couples are trying to conceive, they usually have unprotected sex thrice a week. And when they don't get results, it can be quite frustrating, not to mention, it kills the fun of having sex! If you think you're looking at a fertility problem, don't expect the worst. It could just be something as simple as bad timing! That is, you're not having sex near your ovulation period.
Having said that, there are certain factors that can increase the risks of infertility in men and women. A woman's fertility decreases after the age of 32. And the older one gets, there's a higher risk of miscarriages. As for men, if they're over 40 years old, they can become less fertile than men younger their age. And then, of course, there's the added hazard of alcohol and tobacco use.
People who smoke can reduce their chances of getting pregnant, while increasing the possibility of miscarrying. During conception or pregnancy, no level of alcohol is considered safe, though moderate alcohol intake doesn't seem to interfere with a man's fertility levels. Likewise, it's being speculated that excessive caffeine consumption may also lead to a decrease in fertility. Though, the verdict is still out on caffeine it does seem to contribute to the danger of a miscarriage.
Making a case for no excesses and adopting the middle path, too much of anything seems to be counterproductive. If you overdo exercising, you may face difficulties in ovulating. But, if you don't get enough exercise it can lead to weight issues that has a bearing on fertility.
Women who are seriously underweight due to crash dieting or eating disorders can also have a problem, as do women who are strictly vegetarian. Studies suggest that they might miss out on vital nutrients, such as iron, folic acid and vitamin B12. Ideally speaking, don't let it come to a stage where you're too stressed out to conceive. There is help out there, so please don't suffer in silence...
This holds true especially if you're a woman over the age of 35 with irregular and painful periods, or you've had a miscarriage(s), use an intrauterine device (IUD) or have had surgery in the abdomen or pelvic region.
While couples are trying to conceive, they usually have unprotected sex thrice a week. And when they don't get results, it can be quite frustrating, not to mention, it kills the fun of having sex! If you think you're looking at a fertility problem, don't expect the worst. It could just be something as simple as bad timing! That is, you're not having sex near your ovulation period.
Having said that, there are certain factors that can increase the risks of infertility in men and women. A woman's fertility decreases after the age of 32. And the older one gets, there's a higher risk of miscarriages. As for men, if they're over 40 years old, they can become less fertile than men younger their age. And then, of course, there's the added hazard of alcohol and tobacco use.
People who smoke can reduce their chances of getting pregnant, while increasing the possibility of miscarrying. During conception or pregnancy, no level of alcohol is considered safe, though moderate alcohol intake doesn't seem to interfere with a man's fertility levels. Likewise, it's being speculated that excessive caffeine consumption may also lead to a decrease in fertility. Though, the verdict is still out on caffeine it does seem to contribute to the danger of a miscarriage.
Making a case for no excesses and adopting the middle path, too much of anything seems to be counterproductive. If you overdo exercising, you may face difficulties in ovulating. But, if you don't get enough exercise it can lead to weight issues that has a bearing on fertility.
Women who are seriously underweight due to crash dieting or eating disorders can also have a problem, as do women who are strictly vegetarian. Studies suggest that they might miss out on vital nutrients, such as iron, folic acid and vitamin B12. Ideally speaking, don't let it come to a stage where you're too stressed out to conceive. There is help out there, so please don't suffer in silence...
Monday, August 31, 2009
Natural Herbal Colon Cleanse
Our colon stores food particles that are not digested in the stomach and in the small intestines. This organ also absorbs water, salt and other nutrients from these food remains. The remains after the needed materials are absorbed become our stool or fecal wastes. Though a person can always flush this out through regular bowel movement, there are fecal wastes that are accumulated in the colon wall that cannot be easily removed.
A healthy diet composed of fruits, vegetables, whole grains and other foods that are rich in vitamins, minerals and fiber is one of the best methods of cleaning our colon from these fecal wastes. However, regardless of how healthy our diet is, most people could greatly benefit from colon cleansing using natural and organic herbal products.
A healthy diet is one of the best methods to ensure overall wellness. Most experts agree that if you combine herbal products with a healthy diet, your colon can be cleansed naturally and smoothly without employing other methods. In reality, this is very hard for most people to do. We cannot simply dispose our habits of eating our chips, dips and fries. Not to mention our addiction to beer.
The main reason why most people are turning to herbal colon cleansers is that it can smoothly flush out harmful fecal buildup inside the bodies that have been accumulated for years. The normal process for our digestive system after a very heavy meal is to secrete mucus so that the intestinal lining will be protected. However, there are instances when this mucus secretion is not completely taken out from the body and tend to buildup into layers. These layers can dehydrate into a mass of rubbery matter inside the colon.
These fecal wastes can produce toxic materials that can result to the following health problems:
1. Acne
2. Eczema
3. headache
4. Constipation
5. Indigestion
6. Flatulence
7. Bloating
8. Gas
9. Depression
10. Obesity
11. Digestive disorders
12. Sexual disorders
13. Parasites (worms)
Most people are still aware that organic ingredients are preferable than synthetic drugs. A colon cleanser made from all natural ingredients such as psyllium husk, acai berry, and licorice root are the most ideal solution in cleansing our colon. However, these products are not to be used for a longer period than a month. Most experts recommend a particular dosage of these products for a short period of time but on a regular basis every year. Organic ingredients are preferred by most patients because they work gently on the delicate lining of the intestines.
The benefits of a clean and healthy colon are:
1. Clear complexion and skin
2. Loosing extra pounds
3. Reduction of flabby stomach
4. More energy for your body
5. Shiny hair and nails
6. Overall wellness
You can choose a plan that could last for a week using a natural product that is suggested by a health professional such as a dietitian or a nutritionist. During the colon cleansing process, you should eat foods that are high in fiber such as vegetables, fruits, nuts and whole grains. You should reduce or completely eliminate your consumption of foods that are made from red meat, refined sugar, white flour, alcohol and fats.
A sufficient amount of water is also recommended because it generally helps in the cleansing process.
A healthy diet composed of fruits, vegetables, whole grains and other foods that are rich in vitamins, minerals and fiber is one of the best methods of cleaning our colon from these fecal wastes. However, regardless of how healthy our diet is, most people could greatly benefit from colon cleansing using natural and organic herbal products.
A healthy diet is one of the best methods to ensure overall wellness. Most experts agree that if you combine herbal products with a healthy diet, your colon can be cleansed naturally and smoothly without employing other methods. In reality, this is very hard for most people to do. We cannot simply dispose our habits of eating our chips, dips and fries. Not to mention our addiction to beer.
The main reason why most people are turning to herbal colon cleansers is that it can smoothly flush out harmful fecal buildup inside the bodies that have been accumulated for years. The normal process for our digestive system after a very heavy meal is to secrete mucus so that the intestinal lining will be protected. However, there are instances when this mucus secretion is not completely taken out from the body and tend to buildup into layers. These layers can dehydrate into a mass of rubbery matter inside the colon.
These fecal wastes can produce toxic materials that can result to the following health problems:
1. Acne
2. Eczema
3. headache
4. Constipation
5. Indigestion
6. Flatulence
7. Bloating
8. Gas
9. Depression
10. Obesity
11. Digestive disorders
12. Sexual disorders
13. Parasites (worms)
Most people are still aware that organic ingredients are preferable than synthetic drugs. A colon cleanser made from all natural ingredients such as psyllium husk, acai berry, and licorice root are the most ideal solution in cleansing our colon. However, these products are not to be used for a longer period than a month. Most experts recommend a particular dosage of these products for a short period of time but on a regular basis every year. Organic ingredients are preferred by most patients because they work gently on the delicate lining of the intestines.
The benefits of a clean and healthy colon are:
1. Clear complexion and skin
2. Loosing extra pounds
3. Reduction of flabby stomach
4. More energy for your body
5. Shiny hair and nails
6. Overall wellness
You can choose a plan that could last for a week using a natural product that is suggested by a health professional such as a dietitian or a nutritionist. During the colon cleansing process, you should eat foods that are high in fiber such as vegetables, fruits, nuts and whole grains. You should reduce or completely eliminate your consumption of foods that are made from red meat, refined sugar, white flour, alcohol and fats.
A sufficient amount of water is also recommended because it generally helps in the cleansing process.
Thursday, August 13, 2009
Walking your way to good health
There is so much more to walking than most people realize. While it's a great form of exercise, a method of transportation and a lot of fun, walking also provides our body with many health benefits. In addition to the many health benefits it provides for us, it also reduces our risk of getting many diseases. We hear constantly about some new herb or supplement on the market that will prevent many diseases, but unlike these aids, walking will not cause any side effects.
Weight management is a major reason why many people enjoy walking regularly. Physical fitness is uppermost on the minds of many people today. While they may have difficulty dieting, they find that walking is great for not even burning fat and calories but also for keeping them off. Keeping your weight at a healthy amount will decrease your chances of heart disease, type 2 diabetes, cancer, stroke, osteoarthritis, sleep apnea and more.
High blood pressure is a concern for many individuals but not near a concern for individuals that walk regularly. Physical activity like walking makes the heart stronger so it pump more blood with a lot less effort or stress on the arteries. Many doctors will say that staying in good physical condition is every bit as effective as medication for maintaining good blood pressure levels.
Good cholesterol is something that many people strive for and often fail at achieving without a doctor's care or special diet. Walking will help reduce your low-density lipoproteins (aka bad cholesterol), which are a major cause of heart attacks because of the plaque buildup they cause on the walls of your arteries.
Lower your chance of heart attack and stroke by walking regularly. Brisk walking at least three hours each week can low your chances of heart disease by up to 40 percent. All you need to do is walk for a half hour each day. This same walking, increased to an hour a day will cut your chances of a stroke in half.
Gallstone surgery can possibly be eliminated with regular walking every day. If not eliminated, it can lessen your chances of requiring gallbladder surgery by up to 30 percent. Breast cancer and diabetes are two very serious diseases that be stopped by the use of regular exercise like walking.
These are a few of the many benefits of regular walking. There are far too many ways to mention how walking can help:
• Stronger bones, muscles and joints
• Prevents depression
• Prevents constipation, colon cancer, impotence and osteoporosis
• Lower stress levels
• Improves your sleep
• Relieves arthritis and arthritic pain
• Improves your entire disposition
Weight management is a major reason why many people enjoy walking regularly. Physical fitness is uppermost on the minds of many people today. While they may have difficulty dieting, they find that walking is great for not even burning fat and calories but also for keeping them off. Keeping your weight at a healthy amount will decrease your chances of heart disease, type 2 diabetes, cancer, stroke, osteoarthritis, sleep apnea and more.
High blood pressure is a concern for many individuals but not near a concern for individuals that walk regularly. Physical activity like walking makes the heart stronger so it pump more blood with a lot less effort or stress on the arteries. Many doctors will say that staying in good physical condition is every bit as effective as medication for maintaining good blood pressure levels.
Good cholesterol is something that many people strive for and often fail at achieving without a doctor's care or special diet. Walking will help reduce your low-density lipoproteins (aka bad cholesterol), which are a major cause of heart attacks because of the plaque buildup they cause on the walls of your arteries.
Lower your chance of heart attack and stroke by walking regularly. Brisk walking at least three hours each week can low your chances of heart disease by up to 40 percent. All you need to do is walk for a half hour each day. This same walking, increased to an hour a day will cut your chances of a stroke in half.
Gallstone surgery can possibly be eliminated with regular walking every day. If not eliminated, it can lessen your chances of requiring gallbladder surgery by up to 30 percent. Breast cancer and diabetes are two very serious diseases that be stopped by the use of regular exercise like walking.
These are a few of the many benefits of regular walking. There are far too many ways to mention how walking can help:
• Stronger bones, muscles and joints
• Prevents depression
• Prevents constipation, colon cancer, impotence and osteoporosis
• Lower stress levels
• Improves your sleep
• Relieves arthritis and arthritic pain
• Improves your entire disposition
Wednesday, August 05, 2009
Body Building Routines: How to Make the Most of It
In contemporary society where matters of health and fitness have become the “in-thing” bodybuilding is no longer reserved for the beauty queens and modeling personnel in the cat walk. Body building is not as easy as many would want to assume. The process of building a well shaped body is a discipline. In this process one has to race through the daunting and tedious process of shedding off the unwanted fat through expertly crafted body building routines. Body building must be done in strict adherence to principles of health. Having mentioned the foregoing, one of the effective ways of making sure that your health is prioritized is by starting a healthy diet. In this case you should break down your meals into 5-6 small meals instead of the 3 traditional large meals. This is because small light meals will alleviate the risk of overeating associated with the traditional three meals a day routine.
Your body building routines have to be well drafted by an expert. Effective body building routines are the kinds that incorporate strength training exercises that involve compound movements. Contrary to isolation muscle workouts, compound muscle workouts calls more than one muscle group into action. Compound training routines are therefore more effective body building programs since they ensure that multiple muscles and stabilizers in your body are being worked and pushed to their limits. This will help you lose fat faster, tone up quicker, and gain strength more rapidly. On the flip side the same cannot be said of simple-exercise movements.
This is the reason why body building routines have to be drafted by health and fitness professionals who really know the ins and outs of body building along with health.
What will enable you to accomplish your goals is the combination of the right body building workouts, the right protein rich diets, consistency plus your unrelenting and unyielding spirit. Maintaining body building routines is not rocket science. The simple truth is that these do not deliver results on a silver platter. You have to keep at it until you get the results. Body building routines have to follow well laid out and broken objectives. This comes through the breaking down of goals into objectives. At this point you have to make sure that your body building goals are realistic. If you set unrealistic body building goals you are setting up a stumbling block against yourself and you will find yourself disappointed and unmotivated to continue when you don’t reach them. Picture your ideal physique and tell yourself that you will reach it but then realize before you finish the sculpture you have to connect the building blocks. Keep your goals simple and realistic and take on one body building objective at one go and accomplish then move to the next until you have completed the round of you body building routine strategy.
Your body building routines have to be well drafted by an expert. Effective body building routines are the kinds that incorporate strength training exercises that involve compound movements. Contrary to isolation muscle workouts, compound muscle workouts calls more than one muscle group into action. Compound training routines are therefore more effective body building programs since they ensure that multiple muscles and stabilizers in your body are being worked and pushed to their limits. This will help you lose fat faster, tone up quicker, and gain strength more rapidly. On the flip side the same cannot be said of simple-exercise movements.
This is the reason why body building routines have to be drafted by health and fitness professionals who really know the ins and outs of body building along with health.
What will enable you to accomplish your goals is the combination of the right body building workouts, the right protein rich diets, consistency plus your unrelenting and unyielding spirit. Maintaining body building routines is not rocket science. The simple truth is that these do not deliver results on a silver platter. You have to keep at it until you get the results. Body building routines have to follow well laid out and broken objectives. This comes through the breaking down of goals into objectives. At this point you have to make sure that your body building goals are realistic. If you set unrealistic body building goals you are setting up a stumbling block against yourself and you will find yourself disappointed and unmotivated to continue when you don’t reach them. Picture your ideal physique and tell yourself that you will reach it but then realize before you finish the sculpture you have to connect the building blocks. Keep your goals simple and realistic and take on one body building objective at one go and accomplish then move to the next until you have completed the round of you body building routine strategy.
Sunday, August 02, 2009
Side Effects of Smoking
Tobacco companies have solicited the ‘advantages’ of smoke cigarettes on phrases that take for tobaccos as a natural product and by making it look as safe as breathing oxygen. However it's too apparent that cigarettes are able to kill! Though there has been many enquiry into this field, and though science says us that it is able to damage our lungs, numerous of us believe we are able to overcome the side effects of smoking.
Smoking has many unwanted side effects other than the huge list of dangerous problems that are able to develop as a result of smoking. There are a lot of minor problems, such respiratory trouble, coughs and colds which are as a result of a weakening immune system which happens due to the smoke.
The side effects of smoking that affect other aspects of your life cost you something else. Often times friendships or loved ones are the risk factor you are able to loose with smoking. Smoking leads to a terrible smell in the clothes you wear and is something you will carry with you wherever you tread. A lot of people hate smokers and smoking in the house Is not always a safe alternative. If your clothes reek, the smell is able to be rubbed off on the sofas and it hangs in the air for a while as well.
Worse than that, smoking leads to bad breath. If your mouth smells, then people may not prefer to spend time around you. Chances of you discovering a partner or even kissing your partner begin to wane, of course, unless your partner smokes too!
Even your own house is going to stink of smoke, specially the curtains and the paint. The paint is going to turn yellowish over time and the curtains is going to require to be washed on a regular basis.
Stopping a habit like smoking is tough for any individual. Once individual decides to quit, there is able to be some difficult side effects on the body since the system has already become addicted to nicotine. Anybody who is on the road towards quitting smoking has to keep it in their minds to have strong will power so that they are able to force themselves from being tempted to have a smoke. Involving yourself in several activities in and around the house is something that is going to allow you to restrain your mind off the cigarettes. Keep yourself pleased, and do not let the idle mind be a devil’s workshop. So try not to be alone.
The other side effect is that it is able to have an immediate impact on your finances. Depending on how much you smoke and where you are living, the finances are going to still be hit by the packs of cigarettes you purchase. Five pounds a packet of twenty cigarettes in the UK alone accounts for over 1800 pounds annually if one smokes a whole pack a day! That’s surely one foreign trip gone up in smoke! You only way to avoid the side effects of smoking is to quit once and for all
Smoking has many unwanted side effects other than the huge list of dangerous problems that are able to develop as a result of smoking. There are a lot of minor problems, such respiratory trouble, coughs and colds which are as a result of a weakening immune system which happens due to the smoke.
The side effects of smoking that affect other aspects of your life cost you something else. Often times friendships or loved ones are the risk factor you are able to loose with smoking. Smoking leads to a terrible smell in the clothes you wear and is something you will carry with you wherever you tread. A lot of people hate smokers and smoking in the house Is not always a safe alternative. If your clothes reek, the smell is able to be rubbed off on the sofas and it hangs in the air for a while as well.
Worse than that, smoking leads to bad breath. If your mouth smells, then people may not prefer to spend time around you. Chances of you discovering a partner or even kissing your partner begin to wane, of course, unless your partner smokes too!
Even your own house is going to stink of smoke, specially the curtains and the paint. The paint is going to turn yellowish over time and the curtains is going to require to be washed on a regular basis.
Stopping a habit like smoking is tough for any individual. Once individual decides to quit, there is able to be some difficult side effects on the body since the system has already become addicted to nicotine. Anybody who is on the road towards quitting smoking has to keep it in their minds to have strong will power so that they are able to force themselves from being tempted to have a smoke. Involving yourself in several activities in and around the house is something that is going to allow you to restrain your mind off the cigarettes. Keep yourself pleased, and do not let the idle mind be a devil’s workshop. So try not to be alone.
The other side effect is that it is able to have an immediate impact on your finances. Depending on how much you smoke and where you are living, the finances are going to still be hit by the packs of cigarettes you purchase. Five pounds a packet of twenty cigarettes in the UK alone accounts for over 1800 pounds annually if one smokes a whole pack a day! That’s surely one foreign trip gone up in smoke! You only way to avoid the side effects of smoking is to quit once and for all
Thursday, July 30, 2009
Nutrition And Distance Running
Unlike other sports people, distance runners need carbohydrates for their nutritional needs in the endurance sport of distance running. While other sports like, say weightlifting that rely mostly on proteins, runners depend heavily on carbohydrates.
The main reason, of course, is that different sports have different goals. Weightlifting, for instance, puts a heavy premium on proteins because proteins help build muscles and bulk up a person’s body better and faster than other food. Distance running needs food that builds stamina and strength.
Carbohydrates
One of the most studied topics is the role of carbohydrates in sports performance. Most practicing sportsmen now know that carbohydrates are best for strength and endurance.
Scientists are now also taking a look on the link between low carbohydrates intake and exercise-induced free radicals that leads to impaired muscle function. Every athlete knows that carbohydrates can improve endurance, while the lack of it reduces glucose supply to the muscles which, in turn, leads to fatigue.
Fatigue is normally seen as the loss of the body’s overall force-generating capacity. This may be caused be a lot of reasons, but scientists believe it is the loss of muscular ATP, a high-energy molecule that fuels muscle contraction generated by glucose.
A high-carbohydrates diet while training ensures a good store of muscle glycogen long before competition time. Glycogen, the body’s carbohydrates store, is the fuel for endurance. The carbohydrates could be taken in as fluids (such as juices) or in solid forms (fruits or starches).
However, a long and hard exercise sometimes drains the muscles of stored carbohydrates (glycogen). Eating right away (the best time is within the first hour) food rich in carbohydrates combined with protein is best. The proteins would help in muscle repair broken by he strenuous exercise.
Commercial energy bars both have carbohydrates and proteins but they are expensive and mostly tasteless. A peanut butter sandwich is okay, washed down with some sports drink. Best, of course, would be some cereal with nuts and dried fruits in them.
Fluids
No other factor is more important in the success of a distance runner than maintaining enough fluids in his body.
Running, in training or in competition, produces body heat more than in normal circumstances. This heat is then released through sweat, which in turn, depletes the body’s fluids. When the body is dehydrated, general fatigue sets it.
To maintain the body’s water status, runners should develop the habit of regular and fixed fluid consumption (every 10 to 15 minutes) during practice runs, whether thirsty or not. The amount is around one-half to one liter of fluid per hour on mild conditions. (The amount should be more, of course, if conditions are more severe.)
In hot and humid conditions, a combination of water and sports drinks (to provide carbohydrates and electrolytes like sodium) is best.
Fibers
During scheduled runs (practice or competition), many runners suffer from bowel problems. One way to avoid this is to stay away from food high in fiber content as well as those rich in fat.
You can also buy commercial liquid meals formulated for athletes and convalescents. Make sure they have high carbohydrate content. You may also make your own formula using skimmed milk powder, fruits, and regular milk.
Caffeine
It is not very clear how caffeine appears to enhance endurance performances in athletes. It could be that it is a central nervous system stimulant. It stimulates the release of adrenaline that increases heart rate and blood pressure, blood flow to muscles and the release of glucose by the liver.
Caffeine is found in coffee, tea, and chocolates (cocoa). It is also added to cola drinks and other beverages. Normally, caffeine is a natural diuretic (with a 31% hike in urine production.) During competition, however, it loses its diuretic effect but may improve your capacity to have that extra kick at the end of the race.
All in all, the two things distance runners have to remember about nutrition is carbohydrates and fluids. These are the top two important nutrition needs for the sports.
The main reason, of course, is that different sports have different goals. Weightlifting, for instance, puts a heavy premium on proteins because proteins help build muscles and bulk up a person’s body better and faster than other food. Distance running needs food that builds stamina and strength.
Carbohydrates
One of the most studied topics is the role of carbohydrates in sports performance. Most practicing sportsmen now know that carbohydrates are best for strength and endurance.
Scientists are now also taking a look on the link between low carbohydrates intake and exercise-induced free radicals that leads to impaired muscle function. Every athlete knows that carbohydrates can improve endurance, while the lack of it reduces glucose supply to the muscles which, in turn, leads to fatigue.
Fatigue is normally seen as the loss of the body’s overall force-generating capacity. This may be caused be a lot of reasons, but scientists believe it is the loss of muscular ATP, a high-energy molecule that fuels muscle contraction generated by glucose.
A high-carbohydrates diet while training ensures a good store of muscle glycogen long before competition time. Glycogen, the body’s carbohydrates store, is the fuel for endurance. The carbohydrates could be taken in as fluids (such as juices) or in solid forms (fruits or starches).
However, a long and hard exercise sometimes drains the muscles of stored carbohydrates (glycogen). Eating right away (the best time is within the first hour) food rich in carbohydrates combined with protein is best. The proteins would help in muscle repair broken by he strenuous exercise.
Commercial energy bars both have carbohydrates and proteins but they are expensive and mostly tasteless. A peanut butter sandwich is okay, washed down with some sports drink. Best, of course, would be some cereal with nuts and dried fruits in them.
Fluids
No other factor is more important in the success of a distance runner than maintaining enough fluids in his body.
Running, in training or in competition, produces body heat more than in normal circumstances. This heat is then released through sweat, which in turn, depletes the body’s fluids. When the body is dehydrated, general fatigue sets it.
To maintain the body’s water status, runners should develop the habit of regular and fixed fluid consumption (every 10 to 15 minutes) during practice runs, whether thirsty or not. The amount is around one-half to one liter of fluid per hour on mild conditions. (The amount should be more, of course, if conditions are more severe.)
In hot and humid conditions, a combination of water and sports drinks (to provide carbohydrates and electrolytes like sodium) is best.
Fibers
During scheduled runs (practice or competition), many runners suffer from bowel problems. One way to avoid this is to stay away from food high in fiber content as well as those rich in fat.
You can also buy commercial liquid meals formulated for athletes and convalescents. Make sure they have high carbohydrate content. You may also make your own formula using skimmed milk powder, fruits, and regular milk.
Caffeine
It is not very clear how caffeine appears to enhance endurance performances in athletes. It could be that it is a central nervous system stimulant. It stimulates the release of adrenaline that increases heart rate and blood pressure, blood flow to muscles and the release of glucose by the liver.
Caffeine is found in coffee, tea, and chocolates (cocoa). It is also added to cola drinks and other beverages. Normally, caffeine is a natural diuretic (with a 31% hike in urine production.) During competition, however, it loses its diuretic effect but may improve your capacity to have that extra kick at the end of the race.
All in all, the two things distance runners have to remember about nutrition is carbohydrates and fluids. These are the top two important nutrition needs for the sports.
Wednesday, July 01, 2009
Anaerobic Workout: Increasing Human Growth Hormone The Natural Way
Regain youth and vitality, lose weight, treat diseases, increase height of children, and counter the effects of growth deficiency are just some of the reasons why the use of human growth hormone supplements and injections is getting more popular nowadays. But little do people know that increasing human growth hormone to achieve all these goals does not depend mainly on synthetic HGH products. One can actually increase HGH the natural way and that it is through anaerobic workout.
What is anaerobic workout?
Anaerobic workout is basically a strenuous exercise which is implemented for muscle strengthening purpose. With its literal meaning "without or lacking oxygen", anaerobic workout does not rely on oxygen to produce energy, thus this is performed in quick yet short sessions so that heavy amounts of oxygen are not used. This is proven to help increase HGH production in the body, thus there's no need for costly HGH treatments and potentially harmful HGH supplements.
What are some examples of anaerobic workout?
Since anaerobic workout is an intense exercise, it includes activities such as playing tennis, sprinting, and lifting weights. Boxing is also a good anaerobic exercise, with its punch combinations done in short spurts. If you have already tried any of these, for sure you were catching your breath while performing it as it required high level of energy. So, before you try doing regular anaerobic workouts, make sure that you are physically fit.
What are the advantages of anaerobic workout?
Because of the little time required to perform this type of exercise, this is just what people with tight daily schedules need to experience the following benefits associated with increased human growth hormone:
1.) Stronger bones
2.) Increased stamina
3.) Endurance
4.) Muscular atrophy prevention
5.) Increased muscular power
6.) Adequate muscle mass production
Who are not recommended to do anaerobic workout?
Although there are known advantages in performing anaerobic workout to increase human growth hormone in the body, this may not be appropriate to everyone including the following:
1.) Individuals with joint/muscle problems or injuries
2.) Pregnant women
3.) Individuals who do not exercise on a regular basis
What to do before performing anaerobic workout?
It is a must that you consult your doctor if you are capable to perform this exercise without putting your health at risk. Often times, people with heart problems are prohibited from doing this strenuous activity because of the associated risk. Once your doctor said that you are fit to perform anaerobic workout, you can start with familiar exercises like swimming or jogging. But before you do, make sure to warm up or do some stretching to avoid any injuries.
With all the scam HGH products and supplements, together with costly HGH treatments, it is really good to know that there is now an effective way to increase human growth hormone the natural way. Now, you won't have to worry about the associated risks or side effects of synthetic HGH supplements or injections. But the question is, are you in for the challenge of increasing human growth hormone through anaerobic workout?
As compared to synthetic HGH products, here you really need to exert effort before you can achieve the results that you want. So, would you go for the easier but more risky way through the use of synthetic HGH products or the harder but healthier way through anaerobic workout to increase human growth hormone?
What is anaerobic workout?
Anaerobic workout is basically a strenuous exercise which is implemented for muscle strengthening purpose. With its literal meaning "without or lacking oxygen", anaerobic workout does not rely on oxygen to produce energy, thus this is performed in quick yet short sessions so that heavy amounts of oxygen are not used. This is proven to help increase HGH production in the body, thus there's no need for costly HGH treatments and potentially harmful HGH supplements.
What are some examples of anaerobic workout?
Since anaerobic workout is an intense exercise, it includes activities such as playing tennis, sprinting, and lifting weights. Boxing is also a good anaerobic exercise, with its punch combinations done in short spurts. If you have already tried any of these, for sure you were catching your breath while performing it as it required high level of energy. So, before you try doing regular anaerobic workouts, make sure that you are physically fit.
What are the advantages of anaerobic workout?
Because of the little time required to perform this type of exercise, this is just what people with tight daily schedules need to experience the following benefits associated with increased human growth hormone:
1.) Stronger bones
2.) Increased stamina
3.) Endurance
4.) Muscular atrophy prevention
5.) Increased muscular power
6.) Adequate muscle mass production
Who are not recommended to do anaerobic workout?
Although there are known advantages in performing anaerobic workout to increase human growth hormone in the body, this may not be appropriate to everyone including the following:
1.) Individuals with joint/muscle problems or injuries
2.) Pregnant women
3.) Individuals who do not exercise on a regular basis
What to do before performing anaerobic workout?
It is a must that you consult your doctor if you are capable to perform this exercise without putting your health at risk. Often times, people with heart problems are prohibited from doing this strenuous activity because of the associated risk. Once your doctor said that you are fit to perform anaerobic workout, you can start with familiar exercises like swimming or jogging. But before you do, make sure to warm up or do some stretching to avoid any injuries.
With all the scam HGH products and supplements, together with costly HGH treatments, it is really good to know that there is now an effective way to increase human growth hormone the natural way. Now, you won't have to worry about the associated risks or side effects of synthetic HGH supplements or injections. But the question is, are you in for the challenge of increasing human growth hormone through anaerobic workout?
As compared to synthetic HGH products, here you really need to exert effort before you can achieve the results that you want. So, would you go for the easier but more risky way through the use of synthetic HGH products or the harder but healthier way through anaerobic workout to increase human growth hormone?
Saturday, April 11, 2009
Causes Of Anxiety
There is no one thing that causes this disorder and those that are related to it. You may think that there are certain things that trigger it. Well, there could be and then again, it may be something that just happens. It all depends on how it is perceived.
Those that the anxiety attacks or related disorders may have one attack. Then they may go back to the scene where the initial one took place and have another one. They are reminded of what happened before. They are going to feel bad and end up having another one without thinking about it. It seems like a constant cycle of intense fear. Then they feel that they are going to have more attacks.
Believe it or not, it is all in the mind. If you constantly fear and expect to have an anxiety attack or something related to it, then it is going to happen. The thing about this is people that experience these attacks resent having to hear that it is all in the mind. They feel that people are brushing this off as something that you are able to get over.
The feeling of anxiety comes from your brain. According to studies that deal with this, there are at least two areas of your brain that help to trigger the sense of fear and anxiety in your mind. It causes your brain to have a defense mechanism and then you react.
However, there is able to be situations that you may think cause anxiety and related attacks. Some man and women have so much stress nowadays. It is able to come from office politics, overwhelming debt, family issues and other events that are able to bring this on.
There are also some drugs that ar able to trigger an anxiety attack from side effects or withdrawals. This would include alcohol, caffeine, cold medicine, decongestants, nicotine, diet pills and numerous other medications that people take for various ailments and illnesses.
Not eating right is also able to be a contributor to anxiety. There are some situations, where you may have to take a test or face a lot of people. If you are not ready, you are able to get nervous or jittery.
Those that the anxiety attacks or related disorders may have one attack. Then they may go back to the scene where the initial one took place and have another one. They are reminded of what happened before. They are going to feel bad and end up having another one without thinking about it. It seems like a constant cycle of intense fear. Then they feel that they are going to have more attacks.
Believe it or not, it is all in the mind. If you constantly fear and expect to have an anxiety attack or something related to it, then it is going to happen. The thing about this is people that experience these attacks resent having to hear that it is all in the mind. They feel that people are brushing this off as something that you are able to get over.
The feeling of anxiety comes from your brain. According to studies that deal with this, there are at least two areas of your brain that help to trigger the sense of fear and anxiety in your mind. It causes your brain to have a defense mechanism and then you react.
However, there is able to be situations that you may think cause anxiety and related attacks. Some man and women have so much stress nowadays. It is able to come from office politics, overwhelming debt, family issues and other events that are able to bring this on.
There are also some drugs that ar able to trigger an anxiety attack from side effects or withdrawals. This would include alcohol, caffeine, cold medicine, decongestants, nicotine, diet pills and numerous other medications that people take for various ailments and illnesses.
Not eating right is also able to be a contributor to anxiety. There are some situations, where you may have to take a test or face a lot of people. If you are not ready, you are able to get nervous or jittery.
Wednesday, April 01, 2009
Handling Anxiety Attacks
Anxiety attacks can be seen as an abnormal and irrational panic over trivial things or accidents or for no reason at all. Attacks usually occur without warning and a person can simply burst into fear. Triggers can cause anxiety attack – like getting stuck in the elevator or being called to recite in the class – but in other cases, attacks come out of the blue. An anxiety attack is disproportionate reaction to the situation or the problem at hand, leaving the person excessively fearful, or sometimes incapacitated, which affects life, relationships, happiness and peace of mind.
Symptoms of Anxiety Attack
A person undergoing an episode of anxiety attack shows the following symptoms:
• Heart palpitation (increase in heartbeat)
• Hot flashes or chills
• Hyperventilation
• Surge of overwhelming panic
• Feeling detached or unreal
• Trembling or shaking
• Trouble breathing
• Feeling of losing control, going crazy; or fear of dying
• Choking sensation
• Nausea or stomach crams
• Sweating
• Dizziness
• Chest discomfort or pain
Handling anxiety attacks
Anxiety attacks usually peak within 10 minutes and rarely last for half an hour. But during this time, a person can totally lose control of himself and show symptoms mentioned above. To handle this attack, a person must:
Relax – Although it is often impossible to relax during an attack, it is very crucial not to submit yourself to your emotion. Breathe. Deep breathing helps calms and relaxes your mind and body. During an anxiety attack, focus your breathing to slow down your heartbeat. This also diverts your attention from the attack which helps you recover faster. Take some time and practice deep breathing exercises even if you are not stressed or feel anxious.
Think positively – Again, during an anxiety attack, it is often impossible to relax or even calm yourself, but you have to be in control. Push more positive thoughts to your head. Instead of thinking that others will humiliate you or you are going to faint because you cannot take the pressure, think of the good things. Do no anticipate that something bad will happen because in reality, there isn't. Keep in mind that the more you think negatively, the more anxious and panicky it is going to be.
Think that it will be over soon – and it will. Anxiety attacks do not last for more than an hour so there is no reason for you to think and feel that your world is over. You don't have to be mindful of the time. You don't even have to count every minute that passed. What you should be doing is be conscious that it will not going to last forever.
Start an exercise program – We have heard that exercise has lots of benefits both to the body and the mind. It is also a great stress buster and anxiety reliever. Experts agree that as little as 30 minutes of exercise, 3 to 5 times a week is enough to lower the level of stress and reduce the chances of having episodes of anxiety attacks.
Talk to someone you trust – It can be your friend, your wife (husband), a relative or a therapist. Often, having someone who listens and understands what a person is going through will make a lot of difference. This is because it allows you to bring out your emotion rather than keeping it to yourself.
Symptoms of Anxiety Attack
A person undergoing an episode of anxiety attack shows the following symptoms:
• Heart palpitation (increase in heartbeat)
• Hot flashes or chills
• Hyperventilation
• Surge of overwhelming panic
• Feeling detached or unreal
• Trembling or shaking
• Trouble breathing
• Feeling of losing control, going crazy; or fear of dying
• Choking sensation
• Nausea or stomach crams
• Sweating
• Dizziness
• Chest discomfort or pain
Handling anxiety attacks
Anxiety attacks usually peak within 10 minutes and rarely last for half an hour. But during this time, a person can totally lose control of himself and show symptoms mentioned above. To handle this attack, a person must:
Relax – Although it is often impossible to relax during an attack, it is very crucial not to submit yourself to your emotion. Breathe. Deep breathing helps calms and relaxes your mind and body. During an anxiety attack, focus your breathing to slow down your heartbeat. This also diverts your attention from the attack which helps you recover faster. Take some time and practice deep breathing exercises even if you are not stressed or feel anxious.
Think positively – Again, during an anxiety attack, it is often impossible to relax or even calm yourself, but you have to be in control. Push more positive thoughts to your head. Instead of thinking that others will humiliate you or you are going to faint because you cannot take the pressure, think of the good things. Do no anticipate that something bad will happen because in reality, there isn't. Keep in mind that the more you think negatively, the more anxious and panicky it is going to be.
Think that it will be over soon – and it will. Anxiety attacks do not last for more than an hour so there is no reason for you to think and feel that your world is over. You don't have to be mindful of the time. You don't even have to count every minute that passed. What you should be doing is be conscious that it will not going to last forever.
Start an exercise program – We have heard that exercise has lots of benefits both to the body and the mind. It is also a great stress buster and anxiety reliever. Experts agree that as little as 30 minutes of exercise, 3 to 5 times a week is enough to lower the level of stress and reduce the chances of having episodes of anxiety attacks.
Talk to someone you trust – It can be your friend, your wife (husband), a relative or a therapist. Often, having someone who listens and understands what a person is going through will make a lot of difference. This is because it allows you to bring out your emotion rather than keeping it to yourself.
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