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Bodybuilding.com - Weights Or Cardio: What's It Going To Be? - 0 views

www.bodybuilding.com/...betteru23.htm bodybuilding weights cardio exercise weight lifting healthy athletes fitness exercises
shared by Wasif H on 06 Jan 12 - No Cached
  • Your primary goal will give you a general starting point for figuring out exactly how to balance your training, as well as what type of cardio and weight training you should be doing. In addition to your primary goal, you will also need to take into account two other major factors: Your Body Type - Are you naturally slim? Do you gain muscle easily? Do you tend to hold onto fat readily? The Type Of Cardio Training You're Doing - Is it high- intensity or low-intensity? Does it fatigue you for weights? Does your weight training fatigue you for your cardio?
  • If you're training to gain muscle, you will need to do less cardio training. Too much cardio can actually hamper your muscle gain by slowing recovery and burning up calories that your body needs for the process of building muscle. As a general guideline, one or two cardio sessions per week should be enough to maintain your cardiovascular conditioning and keep your bodyfat gains in check while not slowing muscle growth. You should train with weights at least three times per week, up to even six times if you can recover from it and still make progress.
  • The ectomorph is the naturally-slim person. They have a smaller bone-structure and can seem to "eat whatever they want and not gain an ounce."
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  • The ectomorph has a fairly easy time losing fat so they will will generally not need to do as much cardio for fat loss. Two or three times per week should be plenty. An ectomorph trying to gain muscle may need to lay off cardio training completely in order to have enough recovery energy available for their body to even build muscle. Once or twice a week should be the maximum cardio frequency. Even weight training may need to be less frequent (two or three times per week) in order to see results
  • Moderate-intensity cardio training, such as jogging or swimming, will need to be done a little less frequently. This type of training requires more energy both to perfom and for your body to recover from. A person trying to lose fat can generally perform four to six moderate-intensity sessions per week at around 20 to 30 minutes each. A person trying to gain muscle should reduce this amount to two to three sessions per week.
  • This type of hard training should be done less frequently than the more moderate forms of cardio as it is much harder for your body to recover from. If you are training for fat loss, you should do at least two but no more than three high-intensity cardio sessions per week. If you are training for muscle gain, once or, at the most, twice per week should be the limit.
  • High-intensity training is extremely effective for fat loss as it not only causes you to burn a lot of calories during the activity, it also raises your metabolism for a long time after the activity is done.
  • This would mean an ectomorphic person looking for muscle gain and doing low-intensity cardio training could do cardio two days a week at a minimum to maintain cardio capacity while trying to gain muscle.
    • Wasif H
      Wasif H on 08 Jan 12
       
      This is source that goes in depth to your actual goals. I would reccomend people to look at this site to get information on how much cardio to do.
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Low Intensity Workout vs. High Intensity Workouts, Calories Burned, Fat Burned, Weight ... - 1 views

whatscookingamerica.net/...HighIntensityWorkout.htm intensity workout calories weight
shared by Gurkirat S on 10 Jan 12 - No Cached
  • high intensity workout, which is defined as exercises which push your heart rate up to 75% of its maximum or more, is infinitely better. High intensity workouts have been proven to increase metabolism and burn more calories.
  • low intensity exercise burns fewer calories.
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Bodybuilding.com - Carbohydrate Typing: How To Use Carbs To Optimize Athlete Performance! - 0 views

www.bodybuilding.com/...carbs_optimize_performance.htm bodybuilding com carbohydrate typing how to carbs athlete performance
shared by Wasif H on 06 Jan 12 - No Cached
  • We know that for athletes to optimize their performance and be successful, they must consume efficient amounts of nutrients from carbohydrates... Here are a few facts and tips about carb loading, its importance, who benefits, and more. By: Chuck Rudolph, MEd, RD Nov 25, 2009 Email More Article Summary: Endurance athletes will benefit from optimizing glycogen stores. Performance athlete should keep glycogen stores packed at all times. Carbs are the primary energy source for intense endurance exercise. Performance is defined as "the execution or accomplishment of work, acts, feats, etc." Today, we know a lot about how nutrition can affect the strength, speed and performance of athletes. We also know that for athletes to optimize their performance and be successful, they must consume efficient amounts of nutrients from carbohydrates, fats and proteins throughout the day. The main question is, "How can nutrition go above and beyond for performance when taken pre, during and post intensive exercise/training?" Click Image To Enlarge. Athletes Must Consume Efficient Amounts Of Nutrients FromCarbohydrates, Fats And Proteins Throughout The Day. What Impact Does Nutrition Have On Performance? Most of us already know that carbohydrates are the most readily available nutrient for e
  • In fact, current research is advising endurance/intense training athletes to consume 0.5-1.0 grams of carbohydrate per minute (intensity pending) during training or competition. Trying to consume more carbohydrates has only indicated intestinal distress and it is believed that the type of carbohydrate is the limiting factor.
    • Wasif H
      Wasif H on 08 Jan 12
       
      this site had a lot of scientific knowledge about carbohydrates. I found it quite interesting that so much is involved for this .
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Explosive Speed Training | LIVESTRONG.COM - 0 views

www.livestrong.com/...60124-explosive-speed-training speed training cardio healthy body fitness exercise
shared by Wasif H on 02 Dec 11 - No Cached
  • In regard to athletics, speed is how fast an individual can travel from one point to another. It has to do with stride frequency, or the number of steps per unit of time, and stride length, or the distance that each step covers.
  • To increase your speed, your daily training sessions should place emphasis on improving your overall work capacity, ensuring that your joint mobility is normal, increasing the strength of your legs and core, developing running endurance and improving running coordination.
  • There are numerous drills that should be incorporated into an explosive speed training program that help to improve your coordination and running technique. Marching drills, skipping and arm swings are typically done prior to more intensive training exercises.
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  • Because these are not physically intensive, you should try to fit these in every day. They’re meant to develop muscle memory and teach your nervous system and muscles how to efficiently work together, so the more repetitions you can get in of form drills, the better.
  • Form drills are very important, but it’s essential that you take the skills that you learn from them and apply them to actual speed and endurance drills.
  • There are different types of speed and endurance training workouts that you can incorporate, such as participating in extensive intervals, which means completing a high number of sprinting repetitions, or you can use intensive intervals, which require you to do less repetitions but at high-speed, very intense sprints, perhaps with added resistance such as running hills, or using a parachute for drag.
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How Much Cardio Should You Do In Your Exercise? | LIVESTRONG.COM - 0 views

www.livestrong.com/...should-you-do-in-your-exercise cardio exercise healthy training athletes
shared by Wasif H on 06 Jan 12 - No Cached
  • For optimum fitness, all adults should supplement cardio with muscle-strengthening exercises at least two days each week. Stronger muscles help keep you stable to reduce your risk of injury during your cardio sessions. Increased lean muscle mass also helps you burn calories at a faster rate. Examples of muscle-strengthening activities include pushups, weightlifting and Pilates.
  • The exercise likely isn't intense enough if you can still sing lyrics to your favorite song without needing to take a breather. You need not stick to just one intensity level or the other. Alternate between speeds in one session or alternate from one day to the next. If you decide to exercise this way, aim for an average of 25 minutes four days per week.
  • Cardio exercises such as swimming, dancing and biking require you to continuously move major muscle groups, leading to an elevated heart beat and increased blood flow throughout the body.
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  • If performed on a regular basis, cardio exercises can improve your cardiovascular system and increase your chances of living a longer life.
  • Most healthy adults should aim for at least 30 minutes of moderate-intensity cardio five days per week or 20 minutes of vigorous-intensity cardio three days per week, according to the American College of Sports Medicine.
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Carbohydrate-loading diet - MayoClinic.com - 0 views

www.mayoclinic.com/...MY00223 carbs diet factor calories nutrition repairement body
shared by Wasif H on 06 Jan 12 - No Cached
  • A carbohydrate-loading diet, also called a carb-loading diet, is a strategy to increase the amount of fuel stored in your muscles to improve athletic performance. Carbohydrate loading generally involves greatly increasing the amount of carbohydrates you eat several days before a high-intensity endurance athletic event.
  • Your muscles normally store only small amounts of glycogen — enough to support you during recreational exercise activities. If you exercise intensely for more than 90 minutes, your muscles may run out of glycogen. At that point, you may start to become fatigued, and your performance may suffer.
  • But with carbohydrate loading, you may be able to store up enough energy in your muscles to give you the stamina to make it through longer endurance events without overwhelming fatigue
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  • Carbohydrate loading may give you more energy during an endurance event. You may feel less fatigued and see an improvement in your performance after carbohydrate loading. But carbohydrate loading isn't effective for everyone. Other factors can influence your athletic performance or interfere with the effectiveness of your carbohydrate-loading strategy, including your fitness level and the intensity level of your exercise.
  • Carbohydrate loading isn't right for every endurance athlete. It's a good idea to consult your doctor or a registered dietitian before you start carbohydrate loading, especially if you have diabetes.
    • Wasif H
      Wasif H on 08 Jan 12
       
      This website gives an effective sample meal plan to do with a carb loading diet but doesnt cover the question of should I have carbs after a workout
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Bodybuilding.com - Top 5 Reasons To Use Creatine: Get The Results You're Looking For Qu... - 0 views

www.bodybuilding.com/...5-reasons-to-use-creatine.htm reasons creatine supplement healthy protein training fitness
shared by Wasif H on 06 Jan 12 - No Cached
  • With all the different supplements that are available for use, many people have a tendency to get confused on which they should take. In some cases there will be one or two supplements in particular that will stand out to you and draw your attention.
  • One supplement to take, that often tops the list of many people, is creatine. Let's have a quick look at the top five reasons why you should consider taking creatine.
  • Why Should You Consider Taking Creatine?
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  • . Increased Workout Intensity Translates To More Muscle Mass
  • One of the first reasons why you need to start taking creatine is because it will help to increase your overall workout intensity, which means you will achieve a higher level of muscle mass.
  • The creatine will allow you to keep pushing hard in the gym at a time when you would have previously had to decrease the load or stop entirely, so this helps in terms of building muscle faster.
  • Better Muscular Contraction Means Enhanced Sports Performance:
  • The second reason to take creatine is for athletic performance. If you're involved in sports that require stop and go type of activity, creatine is going to come in very helpful for you.
  • To put this into perspective, a player in a game of hockey taking creatine would not only be able to go harder with each shift he's on the ice, but he'll be able to last through more shifts total throughout the game.
  • Quicker Atp Re-Synthesis Equates To Frequent Training Sessions:
  • Third, creatine is going to allow you to train at a higher frequency, which also means quicker and more significant muscular gains.
  • The more frequent you are able to stimulate a muscle, the faster it will grow bigger, provided that it has had the opportunity to fully grow back after the first stress load that was placed upon it.
  • Since creatine helps increase the recovery rate of the muscle cells, this means you may not require as much total rest time in between each workout you perform.
  • So if you're someone who commonly takes a few days off between each full body workout, using creatine may allow you to cut this down to just a single day between workouts. Over time this will translate to more workouts and will make a difference on your results from month to month.
  • Higher Glycogen Levels Generates Huge Muscle Pumps:
  • Fourth on our list of reasons why you need to use creatine is because of the muscle pumps you'll get. While muscle pumps don't necessarily help you out physiologically in terms of building muscle mass, they will help with motivational levels.
  • There's nothing like seeing a muscle grow at the end of a workout to motivate you to get back into the gym and do it again a day or two later, and since creatine causes a higher level of water retention in the body, the muscle pumps you'll experience will go up.
  • Faster Sprint Performance Increases Metabolic Rates And Fat Loss:
  • Finally, the last reason why you should consider investing in creatine as one of the muscle-building supplements you use is because it'll help you increase your metabolic rate.
  • If you're currently looking for fat loss, how many calories you burn on a daily basis will have a significant impact on how quickly you see progress.
  • Since sprint cardio training is one of the best ways to boost your metabolic rate and sprinting relies strictly on ATP as a fuel source, supplementing with creatine allows you to have a better sprint performance during your weight loss phase.
  • If you do make the decision to utilize creatine with your training program also remember to perform the loading phase first as this will be critical to getting the muscle cells fully saturated right from the start and allowing you to see the biggest benefits from taking the supplement.
    • Wasif H
      Wasif H on 08 Jan 12
       
      Good info on creatine and why it can be useful.
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How Hard Should You Exercise? | LIVESTRONG.COM - 0 views

www.livestrong.com/...3-how-hard-should-you-exercise exercise com
shared by Gurkirat S on 09 Jan 12 - No Cached
    • Gurkirat S
      Gurkirat S on 09 Jan 12
       
      How hard you workout, affects the amounts of calories you burn and how much weight you lose. To find out your own ideal exercise intensity, you shoudl consider several factors. First is your heart health, if have a heart disease or have had a stroke in the past its highly recommend you should first of all consult with your doctor before starting a workout. Secondly, is injuries, when being injured you should workout but at a lower intensity. Thirldly, if your goal is to lose fat, than its recommend you workout vigorously to lose the excess fat on your body, which isn't needed or wanted. Last but not least, it's recommended that your workout for 150 minutes per week, at a moderately-intense workout, under the circumstances.
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Bodybuilding.com - How To Get A Six-Pack - Complete Ab Program! - 0 views

www.bodybuilding.com/...vinced11.htm program training abs tips protein definition muscle six pack healthy fitness exercises athletes
shared by Wasif H on 05 Jan 12 - Cached
  • Learning how to get a six-pack does not require expensive workout equipment promoted through obnoxious infomercials. You can't flick on the TV anymore without seeing two new abdominal exercise machines being promoted at once. There are so many of them that if you get suckered into these 'ab workout' gimmicks, you will be broke quicker than Ben Johnson sprints the 100 meter dash! And get this: Of the $520 million dollars a year spent on exercise equipment, abdominal machines get a $208 million dollar piece of the pie!
  • Learning how to get a six-pack does not require thousands or even hundreds of crunches a day. So much for the Brittany Spears ab workout! Crunches are decent but totally overused and associated with more being better.
  • Learning how to get a six-pack does not involve starvation diets. Starvation diets starve the muscle when you should be feeding the muscle instead. Guess what happens when you starve your body? Your metabolism shuts down out of survival and causes your body to store fat.
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  • Just Because You're Skinny Does Not Mean You Will Have A Six-Pack
  • Abdominals Are A Muscle, Too! You want your arms to be bigger, your shoulders to be broader and your chest to be fuller, correct? And what is the solution to making these muscle groups increase in size? High intensity weight training, overload, consistency and a healthy surplus of calories. Starting to sound familiar? The same goes for your abdominals. Your abdominals are a muscle group that requires the same formula and attention and are not any different from other muscle groups. For some reason many consider abdominals to be a 'special' body part that requires a different set of rules and a completely different formula for training.
  • To get thick, dense abs - the ones that 'pop' out - you must train them with intensity and overload. Here are some practical tips you can apply to your program so that you can be the 'man' or 'gal' at your gym with a ripped and muscular six-pack. Then I will provide a sample
  • If your abs are your worse body part, then why do you keep training them last, at the end of your workout? Which muscles group will receive the highest priority when you train? The ones done at the start of your workout or the ones done at the end of the workout? Of course, the exercises done at the start of the workout while you have the most energy and focus.
  • he typical response is "Nobody does abdominals first..." That is pure BS. This just supports the notion that many people who work out don't ever question what they hear or do. They want to be spoon-fed answers and follow the trends of others without thinking for themselves. I ALWAYS train abdominals first in a workout if they need the highest attention.
  • What's going to receive better results? A muscle group that is trained one time a week or two times a week (assuming you recovered prior to the second workout commencing)? Of course, the muscle that is trained 2x a week. The more stimulus on a muscle, the more growth. That is why professional athletes are professional athletes. They have conditioned their bodies to such a high amount of stress that they are able to train more frequently.
  • Right now some of you can see a perfectly set of staggered abs that are wide and thick and separated by a line down the middle. Some of you have the classic four-pack which is four big abs with a smooth lower section. Some of you have tiny cubicle boxes sitting high on your abdominal wall. Some of you have the picture perfect eight-pack that makes people's jaws drop.
  • If building a sexy six-pack is on your 'to do' list for 2007, then start training abdominals 2-4x a week. I will teach you in a moment how to split your abdominals up into two different days based on movement.
  • To train your abdominals safely and effectively you must know the basic movement patterns of your abs and train them within all sub-categories: Truck Flexion (upper abs) Hip Flexion (lower abs) Rotation (obliques) Lateral Flexion (obliques)
  • Perform this workout at least two times a week separated by at least 48 hours rest. You should experience a deep muscle soreness after each one of these workouts. Focus on using a load that causes failure within 8-12 reps and then move to the next exercise. This is a non-stop circuit. Rest 1-2 minutes and repeat until you reach 4 sets total. Exercise Sets Reps Tempo Rest Hanging Leg Raises 1-4 8-12 311 - Rope Crunch 1-4 8-12 311 - Reverse Crunch 1-4 8-12 311 - Weighted Ball Crunch 1-4 8-12 311 1-2 minutes
  • As said earlier, buiding razor sharp abs is not the easiest task in the work but nor is it the hardest. The above abdominal exercises will help you build a deeply separated and evenly placed set of abs in little time. The truth is that if you can't see your abs, then the best exercise for your abs will be better diet.
    • Wasif H
      Wasif H on 08 Jan 12
       
      I think that getting abs just requires the right knowledge and this site provides it. There are so many myths on abs and it is hard to get good info on them. The best thing to do is look on a source like this or ask someone you know with abs or just the trainer at the gym .
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Creatine & Protein Shakes | LIVESTRONG.COM - 0 views

www.livestrong.com/...288946-creatine-protein-shakes Crea creatine shakes protein body
shared by Ali C on 04 Dec 11 - No Cached
  • Creatine and protein shakes are commonly used by weightlifters and athletes looking to bulk up or improve their overall physical fitness levels. Creatine is a naturally occurring amino acid found in fish and meat and produced naturally in the liver, kidneys and pancreas, according to the University of Maryland Medical Center. Protein shakes are supplements used to fuel the body with protein in an effort to build muscle.
  • Creatine works by supplying the muscles with additional energy during a workout. This can help you increase the intensity of your workouts, although it has been shown to be ineffective for some people, the University of Maryland Medical Center notes. Protein powders are primarily used immediately following a workout to help replenish the body with much-needed proteins lost during an intense lifting session. Muscles are made of protein, considered the building block of all bodily tissues.
  • Contrary to what some people believe, protein supplementation is not necessarily a healthy way to lose weight, cautions Mayo Clinic dietitian Katherine Zeratsky. Meal-replacement shakes that are high in protein cannot replicate or achieve the nutritional value of whole foods. Zeratsky recommends focusing on eating healthy, well-balanced meals and watching your calorie intake to lose weight safely.
    • Ali C
      Ali C on 04 Dec 11
       
      A website that answered all my questions about creatine and protein shakes. It told me how much I should take, what affects it has, and exactly what is in it.
    • Jason Levitt
      Jason Levitt on 04 Dec 11
       
      Creatine is a hugely debated topic. Many boys your age feel that they have to supplement their diet to see huge gains in their progress. I am interested to chat with you about your thoughts about creatine.
    • Ali C
      Ali C on 05 Dec 11
       
      Yeah I would be interested to talk about it Mr. Levitt! I dont know wether I should take it or not, like I take regular protein for now. I just know you must drink alot of water with creatine or you get kidney stones.
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The Benefits Of Glucose When Working Out | LIVESTRONG.COM - 0 views

www.livestrong.com/...ts-of-glucose-when-working-out benefits glucose sugar workouts
shared by Ali C on 04 Dec 11 - No Cached
  • Glucose, which is transported by your bloodstream to organs and tissues after eating carbohydrates, provides an essential source of energy for both your muscles and brain when working out. As energy and glucose needs to increase with exercise, it's important to eat enough carbohydrates in order to fuel your workouts. Having low blood glucose levels during exercise harms performance and can lead to physical and mental fatigue, sometimes resulting in weakness, dizziness and hypoglycemia. Glucose also prevents the body from using protein for energy.
  • When glucose isn't needed for immediate energy, the body stores it as glycogen in the liver and skeletal muscle. Glycogen stores are especially important when working out, as the body's energy demands may exceed the amount supplied by glucose in the bloodstream after prolonged exercise or when exercising with insufficient carbohydrate intake. According to Iowa State University, during low-intensity workouts, glycogen stores can be used to increase glucose levels in the bloodstream for as long as 90 minutes -- whereas during high-intensity exercise, glycogen stores provide energy for only about 20 minutes. Active people therefore need to replenish glucose regularly by eating plenty of carbohydrates. However, in less-active people with adequate glycogen stores, additional glucose is stored as fat.
    • Ali C
      Ali C on 04 Dec 11
       
      Website was pretty good, I wanted to learn more about the effects of sugar intake before a workout, but I did get my answer. Sugar is good for our body, but must be used is a respective amount.
    • Jason Levitt
      Jason Levitt on 04 Dec 11
       
      All things in moderation! Sugar contains no fat, but has lots of calories. Natural, not refined sugar is the best for you. Important learning taking place here.
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How Hard Are You Working in Your Workout | Coulee Region Bootcamps - 0 views

couleeregionbootcamps.com/...are-you-working-hard-enough workout intensity
shared by Gurkirat S on 10 Jan 12 - No Cached
  • Four Signs You’re NOT Working Hard Enough
  • 1.) Lack of Muscular Burn:
  • 2.) Lack of Personal Confrontation:
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  • 3.) No Sounds of Exertion:
  • 4.) Not Sweating:
  • Four Signs You’re Working Too Hard
  • 1.) Diminished Training Intensity:
  • 2.) Excessive Resting:
  • .) Excessive Breathing:
  • 4.) Dizziness or Blurred Vision:
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Should I be increasing weight lifting every time I work out? - 0 views

www.intense-workout.com/workout_routines.html workout weightlifting bodybuilding exercise routines
shared by Gurkirat S on 09 Jan 12 - Cached
    • Gurkirat S
      Gurkirat S on 09 Jan 12
       
      First you should decide that if you want to build muscle, lose fat, increase strength or improve your body in anway.
    • Gurkirat S
      Gurkirat S on 09 Jan 12
       
      6 Factors of A Perfect Workout Routine. 1. Frequency 2. Weekly Split & Schedule 3. Intensity 4. Volume 5. Exercises. 6. Progression.
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How much exercise is enough? - Health - Fitness - Smart Fitness - msnbc.com - 0 views

www.msnbc.msn.com/...how-much-exercise-enough much exercise enough health fitness msnbc com
shared by Paul McCarlie on 10 Jan 12 - No Cached
  • Examples of moderate activity include brisk walking, swimming, raking leaves and even housework — as long as it’s somewhat intense, like scrubbing floors. You can break up the activity into three, 10-minute sessions if you like.
  • Thirty minutes a day of moderate activity has a very significant health benefit
  • But that’s not to say that longer or more intense activity isn’t beneficial.
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  • Lee recommends that people aim for that first level — 30 minutes of moderate activity a day — and then ratchet things up if they can.
  • you may find that half an hour a day of moderate activity simply won’t work - at least not as effectively as you might like.
  • we all know people who seem to eat whatever they want and never gain an ounce while others struggle continually to control their weight
    • Paul McCarlie
      Paul McCarlie on 10 Jan 12
       
      That also depends on your metabolism
  • Looking like a swimsuit model.
    • Paul McCarlie
      Paul McCarlie on 10 Jan 12
       
      ideally, that's what I would look like
  • How much aerobic exercise you need to burn fat and look fitter will depend on your metabolism, weight, diet and just how toned you want to be.
  • Any exercise is better than none,
    • Paul McCarlie
      Paul McCarlie on 10 Jan 12
       
      nice conclusion
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How Much Weightlifting & How Much Cardio Exercise? | LIVESTRONG.COM - 0 views

www.livestrong.com/...fting-how-much-cardio-exercise weight lifting exercise order matter healthy training cardio equality
shared by Wasif H on 06 Jan 12 - No Cached
  • The amount of weightlifting and the amount of cardiovascular exercise you perform depend entirely upon your goals. If you plan on competing in a weightlifting competition or running a marathon, your training will need to be tailored accordingly. If your goal is to build strength and power while improving your overall health, your training demands can be less specific and less intensive.
  • Weightlifting training is unlike recreational lifting or bodybuilding in that you train to improve on two lifts. You will spend the majority of your training time practicing the two lifts, variations of the lifts, and then some simple assistance work such as barbell squats.
  • If you wish to make significant progress, increase both the intensity and the duration of your exercise, whether it is rowing, running, jumping rope, or swimming. And if you wish to improve at a specific activity, you need to train for that activity. While running will help your cardiovascular conditioning, it does not mean that it will make you a strong swimmer.
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  • While it is technically possible to train for a marathon and weightlifting competition at the same time, it is doubtful you will do well at either one, and run the risk of injury secondary to over-training. If your goal is general strength and conditioning, a few weightlifting training sessions a week and cardiovascular exercise on your off days will improve strength, power and health. If you wish to do well at one activity, you need to specialize. If you go for a limit run the day before a weightlifting meet, you are going to be too tired and sore to lift very much. If you snatch and clean heavy the night before a race, you are going to be stiff, sore and slow, so only you can determine how much of each.
  • Wasif H on 06 Jan 12
     
    weightlifting
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Quick and Efficient Workouts - 0 views

ezinearticles.com/?Quick-and-Efficient-Workouts&id=1761881 Quick Efficient Workouts
shared by Aninder S on 08 Jan 12 - No Cached
  • Packing an hour worth of fitness into 20-30 minutes can be done
  • Choose a cardio activity that you enjoy such as running, or biking
  • Do a short warm-up session to get the blood pumping and muscles warmed up
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  • do a few stretches to help prevent injury and soreness after your workout
  • do a vigorous period of which ever activity you choose for 30 seconds
  • really push the limits of what you can do
  • After the intense spurt take down the intensity level a few notches and exercise for roughly a minute and a half at this level
  • Continue this rotation for about 15-20 minutes, remembering to take about another 2 minutes to cool down and bring the heart rate back to normal
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Youth Sports Training - Strength Training & The Young Athlete - 0 views

www.y-coach.com/strengthtrain.html youth training strength exercises weights lifting growth
shared by Justin D on 23 Nov 11 - No Cached
  • Justin D on 09 Jan 12
     
    There are several factors to consider when programming strength training for young athletes. - 1. Central Nervous System Maturity - The true argument with respect to children and weight lifting should not be based on the maturity (or in this case immaturity) of the child's muscular system, but rather the advancement of the child's CNS. Within proper application of load, volume and intensity, a child's muscular system will not be compromised by weight training activities. However, a lack of motor control (a function of the CNS) will affect the child's ability to perform weight-training exercises safely. It is therefore the maturity of the CNS that is the ultimate determining factor. 2. Cross Section Of Muscle - A larger muscle infers a greater strength potential. While hypertrophy of this sort is not hormonally possible with pre-adolescent athletes, this fact is why I advocate that early adolescent athletes train with hypertrophy-based responses in mind. 3. Biological Maturity - Biological age, unlike a child's chronological age, is not actually visible. Biological age is based in large part to the "physiological development of the various organs and systems in the body" (Bompa, 2000). For example, the adequate development of bone, the efficiency of the heart and lungs to transport oxygen; these are examples of items that comprise biological age. This becomes important when determining the volume or intensity of the training program for the young athlete. 4. Hormonal Issues - Androgenic (muscle building) hormones are low in pre-adolescent athletes. This means that hypertrophy-based responses are all but impossible. Strength gains are however, very possible. 5. Technical Issues - Providing a proper foundation of the technical merits of strength training is paramount when working with youngsters.
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Should you go the extra mile? - Health - Fitness - Smart Fitness - msnbc.com - 0 views

www.msnbc.msn.com/...should-you-go-extra-mile health fitness cardio
shared by Justin D on 23 Nov 11 - No Cached
  • Justin D on 09 Jan 12
     
    Q: I exercise on a regular basis, at least five to six days a week, consisting of mostly cardio with weight-lifting on three of those days. However, I have heard that too much cardio can be bad for you. Is this true? If so, how much time should be spent on cardio? A: "You'd have to do an awful lot to do too much, to hurt your heart," says Dr. William Roberts, a past-president of the American College of Sports Medicine. "Most people aren't exercising enough to worry about this." New exercise guidelines released earlier this year by the ACSM and the American Heart Association encourage people to get at least 30 minutes of moderate-intensity cardiovascular exercise, such as brisk walking, five days a week or at least 20 minutes of more intense cardio, such as jogging, three times a week. The guidelines also call for strength-training on at least two days.
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A Nutrition Plan For Athletes | LIVESTRONG.COM - 0 views

www.livestrong.com/...90034-nutrition-plan-athletes nutrition plan
shared by Justin D on 27 Nov 11 - No Cached
  • Justin D on 09 Jan 12
     
    Teenage athletes should include protein with all or most meals and snacks. Protein is an essential nutrient needed in the body for the growth, development and repair of muscles and body tissue. Protein is particularly beneficial following a workout, as it aids in rebuilding muscle fibers broken down during an intense or prolonged exercise session. This boosts the strength of muscles in addition to increasing muscle mass and size. With adequate recovery, the body is better able to perform optimally during a workout the following day with less risk of fatigue, soreness or possible injury. Incorporate protein into daily meals by eating eggs for breakfast, a chicken salad for lunch, low-fat yogurt and string cheese for snacks and a serving of lean beef, turkey or fish for dinner. A post-workout protein shake made with low-fat milk, a banana and protein powder may also help athletes who have trouble meeting caloric needs through food.
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