Fitness And Sport Info

Posts Tagged ‘weight training’

What is your resolution this year? We are “mixed”, all the resolutions sounded so beautiful in our minds. Until the first two weeks in January, the spirit is still burning. Sign in six months? Still nice if we still remember what the resolution was already announced. Because at that moment, everything was gone. Not appear again before the end of the year. Added bonus of guilt.

Start exercising, maybe one of your promises that have not been realized until this June. What causes until only a month-long sporting intentions at the beginning of the year?

“I do not have time!” Time was never allowed to become excuses. Start with a short training schedule. Then, add a little portion. The study in 2005 conducted by the National Institutes of Health recommend that we exercise that short but frequent (10 minutes per session, four times a day). The benefit is equal to the portion of the exercise as much as 40 minutes per session, every day.

So do not pretend to forget sports. Because this activity can help lower cholesterol and blood pressure. Also, cut the risk of diabetes and controlling the rate of weight loss. Simply by walking fast at the moment there is little time to spare, says Rod K. Dishman, PhD, an exercise psychologist at the University of Georgia.

“We want to exercise, something always hinders.” Pretext can always be made. That’s why we need a replacement plan. Thus, the level of our obedience to the sports schedule can be increased up to 20 percent. Prepare a home fitness DVD in anticipation of the rain when going outside to walk. Save a pair of dumbbell or resistance band in an office drawer.

Also, vary the exercise routine. According to the study, 66 percent of people who exercise solo (eg jogging or cycling) and attend classes together (tai chi or Pilates) tend to diligently exercising for at least six months. They are simply selecting the class or a solo exercise, only 39 percent who survive.

“After exercise, the sweat pouring.” There are many things that cause excessive sweat out during exercise. “The air is hot, high-intensity exercise, or a good hydration status could be the cause. It can also use fat burner, such as green tea or coffee. As long as not too distracting, no problem,” said Dr. Toruan from Jakarta Phaidon L Anti Aging Center and author of Performance Nutrition.

Another thing to consider is if this condition occurs when we do sports in a state of unhealthy body. “If you’re sick, it’s better not to exercise,” advises Dr. Phaidon.

“Sports? Bored!” This may be because the pattern of exercise that is not in accordance with the character himself. Studies at the University of Florida found, harmony between activity and temperament can increase the joy of exercise. If including an extroverted person, the study recommends undergoing high-intensity exercise. Better yet if there is a touch of music, like in an aerobics class.

For those who are very sensitive to the surrounding environment and nervous, try a solo sport activities indoors. For example, running on the treadmill. Including people who love to be a variety of new things? Try martial arts class or dance class. So that every practice we can learn many new movements. And, for those that included an ambitious and always have a target, perform high-intensity exercise such as jumping rope.

“The result is not being seen. I was so reluctant to exercise.” According to Dr Phaidon, rapid results can be obtained if our practice is a combination of weight training with aerobic activity. “However, the speed of decline in fat is still dependent on the commitment, intensity of exercise, discipline, and the techniques we use,” he continued.

In general, the more overweight a person, the more fat that can be burned. Because the fat in the body’s supply more. That is why, people who should lose a little weight would likely experience slower growth.( by : Jessie Knadler/Irene J. Meiske)

Do you know, during weight training, you use glycogen stored in muscles to provide energy when you workout?

Glycogen deposits that must be filled in again for maximum muscle recovery and also for muscle growth and repair. For that, you need carbohydrates and protein.

Even so, remember that too much protein can cause dehydration because the kidneys require more water to get rid of extra nitrogen content of protein. Meanwhile, protein takes longer to digest than carbohydrates. Muscle recovery became longer.

Here are 10 ideal snack eaten after exercise:

1. Low-fat milk. Not only rich in protein and carbohydrates, milk is also rich water that helps to replace fluids lost through sweat.

2. Yoghurt.

3. Bagels with slices of skinless chicken plus vegetables and mustard.

4. Tuna salad with nonfat mayo.

5. Shake banana blended with orange juice and vanilla yogurt.

6. Non-fat cottage cheese.

7th. Soy milk.

8. Low-fat Kracker.

9. Red beans and vegetable soup.

10. Dried fruit.