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5 DERNIERS ARTICLES
- The ideal length time for exercise
- The repeatition training you need to do
- Brown rice vs white rice for doing diet
- Tips on being a successful trainer
- The body training for better lower part of the body
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 The ideal length time for exercise Alerter l'administrateur Recommander à un ami Lien de l'article 

Exercise at this time has become a mandatory lifestyle you have to do to keep the condition of the body stay healthy and fit. With exercise even if briefly will have a very good impact for your body.

the training for men’s body at Health Blog And Reviews

Based on a recent study conducted by researchers from Queen's University in Ontario Canada. By exercising for 30 minutes a week is considered the ideal duration to exercise. With the duration during that, is considered to prevent the occurrence of metabolic syndrome, a syndrome that indicates early symptoms of heart disease, high blood pressure, obesity, cholesterol, and diabetes.

The study of the ideal duration of this sport involves as many as 2,324 volunteers with ages of 18 to 64 years recorded in the Canadian Health Measures Survey from 2007 to 2011. All these volunteers were measured and recorded using an accelerometer that serves to detect frequency, intensity, body movement , And duration.

The study was conducted by dividing the volunteers as much as two groups then to each group given different treatment and separated into participants who are physically active and not physically active. Participants who were physically active were given a 30-minute workout five times a week. While the participants are classified in physical inactivity, given the task to not do physical activity with the same duration is 30 minutes for 5 times in 1 week.

The result was very surprising. The investigators revealed that between physically active participants had a lower tendency to develop metabolic syndrome compared to the group of participants who were not physically active. The report of this study has been published by the Journal of Applied Physiology, Nutrition and Metabolism.

So it can be concluded that by exercising at least 150 minutes for 5 times a week with a minimum duration of 30 minutes per session will improve health and will make you avoid the risk of diseases such as heart disease, diabetes, obesity, high blood pressure, and cholesterol. So there's no reason not to exercise anymore do you?

  Aucun commentaire | Ecrire un nouveau commentaire Posté le 23-07-2017 à 14h38

 The repeatition training you need to do Alerter l'administrateur Recommander à un ami Lien de l'article 

What are the loads you usually pick up and how many reps do you take? The weight of the load and the number of reps you have to do turn out to depend on the purpose. In order to more quickly reach the goal, you are not only required to train hard, but also smart.

For example, you want to build muscle. You can choose between a light load with 50-60 reps or a heavier load with 10 reps. Both can be called hard training, but only one method is more appropriate for your muscles to actually form.

To optimize workout in the gym, you need to understand how many reps range is best to help achieve fitness goals.
Three Goals, Three Ranges of Repetition

1. Exercise To Build Muscle Mass (Hypertrophy)

If the goal is to build muscle mass, choose the load at which you reach the muscle failure (range failing repetition perfectly) in the range of 8-12 reps. If you can only do 6-7 reps, it means the load is too heavy. If it can be more than 12 reps, the load is too light. Adjust the weight of the load until you reach the expected range of reps with perfect movement shape.

Choosing the right load for muscle building can stimulate the fast-twitch muscle fibers effectively with enough volume to make it grow. These muscle fibers tend to grow bigger and stronger to respond to training loads, but tire faster so you can not do very heavy forces with a lot of reps.

visit turbulence training program in best fat burning exercises for men

2. Exercises For Strength or Strength

Loads with 8-12 reps indeed build muscle mass and also strength or strength of your muscles. However, the load is not optimal to build strength. If your goal is to maximize your muscle strength, take a heavier load where you can only perform as many as 1-6 reps. This very heavy burden provides the necessary stimulus to become stronger.

A number of powerlifter that is considered as the strongest human being in fact using this kind of training methods. But, they also do not always practice with the heaviest burden all the time. They rotate a period of high-intensity exercise with a period of low intensity exercise to keep the joints and reduce the risk of injury.

Exercises performed athlete strength differ from body builder, they generally avoid muscle failure when lifting weights because it can have a negative impact on the nervous system. The break breaks between sets long enough, between 3-5 minutes, so that an incomplete recovery period does not hinder the next set. After the main multijoint exercises, a number of additional movements are included to reinforce the weak points in the implementation of the main force.

3. Exercise For Muscle Resilience (Endurance)

Not everyone wants big and strong muscles, some of them are more concerned with muscle endurance, such as marathon runners for example. In the gym, this means using a somewhat light weight that can be lifted in 15 reps or more with a short intermission break.

Low intensity exercise can be considered an aerobic exercise because oxygen plays an important role in energy production, which helps you maintain longer-term activity levels. This process occurs in slow-twitch muscle fibers. Thus, doing low intensity exercise with high reps can build a mechanism in muscle cells that makes it aerobically efficient without increasing its size.
Relationship Between Reps and Expenses

Finding out how many reps you do will determine how much weight you will lift. If drawn from the graph, you will find an almost linear relationship between the two, adding the load means fewer reps, and vice versa.

You do not have to practice with a certain load range all the time, but can combine all three. But, what you need to consider is which goal is prioritized so that it can determine the optimal load to be lifted as well as the optimal reps to do. So instead of just lifting a certain load randomly.

  Aucun commentaire | Ecrire un nouveau commentaire Posté le 22-07-2017 à 08h14

 Brown rice vs white rice for doing diet Alerter l'administrateur Recommander à un ami Lien de l'article 

Brown rice is better than white rice. Many people choose brown rice as a diet menu, because brown rice is classified as having lower calorie content.

Apparently, in addition to brown rice is also black rice. Which one is better? "Better black rice," said a clinical nutrition specialist from the Faculty of Medicine, University of Indonesia, DR dr Saptawati Bardosono, SpGK, MSc.

When contacted by Health, doctors who usually called Dr. Tati explained that black rice is superior because in addition to both rich in fiber, black rice is also rich in protein and antioxidants.

Read also: This Benefits of Black Rice 'Rice Forbidden' for Health

"In brown rice there are also antioxidants from selenium and polyphenols, the more concentrated the antioxidant content is higher," said Dr. Tati.

The black color in the rice is due to various phytochemical compounds. The most are anthocyanin compounds rich in antioxidant, fiber, and vitamin E content.

"Surely these three ingredients are known to provide benefits to heart health and blood vessels and prevent cancer and other chronic diseases such as asthma and joint inflammation," he added.

In addition, viewed from the nutritional aspect, black rice contains carbohydrates, rich in protein, fiber, and vitamins and minerals such as vitamin E, B, iron, magnesium, and zinc. Fiber content is useful to prevent difficult bowel movements (BAB).

Black rice is also more recommended for diet. "Because the calorie content is lower than brown rice, it could be a substitute for white rice for every meal," he concluded.
 
Read Also: the best weight loss program

  Aucun commentaire | Ecrire un nouveau commentaire Posté le 19-07-2017 à 17h33

 Tips on being a successful trainer Alerter l'administrateur Recommander à un ami Lien de l'article 

Being a personal trainer does not just create an exercise program for someone, but also learn to become a mentor, a motivator, and a friend.

A good personal trainer is able to discover what suits a person, what drives them to succeed, and most importantly, what is their limitations.

Well, if you're starting a career as a personal trainer, Ryan Hughes-one of the first men to hold IFBB's Men's Physique Pros qualification, now a personal trainer in New York-will share the secrets of his success to you.
Tip 1: Network Success
 

Do not waste the opportunity to get acquainted with more people. Because, this network is your market. Meet new people and participate in your community is an important component of network building.

Local clinics, expo, fitness and health seminars, even business events are a great place to start. Prepare your leaflet or business card so people can reach you when they're ready to start the exercise. Through a strong network, success will follow you.
Success Tip 2: Do not Promise the Grass, But Give the Best
 
Men’s Best Weight Loss Program: Turbulence Training Workout

Promising a grandiose thing in front of a client will only drop your reputation when you fail to comply. Word of mouth is the best form of promotion, so if you fail in the eyes of a client, you will find it hard to get other clients.

Instead of promising a grandiose, create a realistic goal with your client. More importantly, treat each client as if they were your only client. This helps you open new doors of opportunity.
Tip 3: Build Relationships
 
Do not just load the load and count the rep. Build relationships with clients by talking about their family, life, or passion. Sure, you definitely want to look professional, but chatting can cultivate their trust in you, which means new loyalty and opportunity.
Tip 4: Make Yourself Special
 

Discover your strength as a trainer and take advantage of it. Do you excel at small group sessions, or better when facing one on one with a client? More comfortable to train young people or adults? Underline what is your advantage.

Choose a field of practice that is familiar to you. It does not matter what fitness field your experience-strength and conditioning, TRX, Pilates, or bodybuilding. Focus on your favorite field.
Tip 5: Do not Stop Growing
 

The world never stops spinning. If you want your business to grow, you also need to keep learning, improving, and changing. Attend fitness meetings and training seminars.

If you're not facing a client, practice and build a network. Keep reading so you can create an exercise program that suits your clients.

Interested to pursue a career as a personal trainer? Congratulations!

  Aucun commentaire | Ecrire un nouveau commentaire Posté le 18-07-2017 à 08h20

 The body training for better lower part of the body Alerter l'administrateur Recommander à un ami Lien de l'article 

For some people, slender calves are considered sexier than sturdy and muscular. It depends on taste indeed. But for those who do not want to grow   in the calf, there are some movements to streamline it.

Harley Pasternak, author of The Body Reset Diet recommends 5 movements to streamline the calves. The principle is to incorporate various types of cardio and stretching exercises that are performed routinely at least 2 times each week for 30 minutes each.

Keep the body slim with men’s best weight loss program

The movements in question are as follows as quoted from Health.com, Thursday

 Skater lunge

Begin by opening the feet as wide as the shoulders and arms on the side. Take the wide step back with your left foot, crossing diagonally behind your right foot. The position of the right hand is thrown to the side, the left hand follows up through the waist. Repeat 2 times, then replace with the other foot.

This movement trains muscles Quads, hamstrings, glutes.

Stiff-Legged Dead Lift

Stand with your legs shoulder-width apart, hold the dumbbell with weight according to ability in both hands. With head and shoulders in an upright position. Inhale and push the waist to the back. The weight is on the heel. At the same time, the body descends with the legs fixed in a straight position. Slowly, return to the starting position. Perform 3 sets of 20 repetitions each.

This movement trains Hamstrings muscles.

 Two-Thirds Jump Squat

Stand with your legs shoulder-width apart, arms on either side. Do squats or lower body until legs bend, but only up to 2 thirds. Bring the body up again to its original position, raising the hand straight up. Perform 3 sets of 20 repetitions each.

This movement trains muscle quads and hamstring.

Singe-Leg Prone Curl

Take a prone position, hold the upper body with elbows. Cross your left leg up to rest on the right leg, then bend both knees. Use your feet to lift your left leg. To keep your back steady, tighten your abdominal muscles as well. Do as many as 3 sets, 20 repetitions each.

This movement trains muscle hamstrings.

  Aucun commentaire | Ecrire un nouveau commentaire Posté le 16-07-2017 à 15h52


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