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Joti P

ADOLESCENT SLEEP - 0 views

www.stanford.edu/...adolescent.html

adolescent sleep

shared by Joti P on 03 Dec 11 - Cached
  • How Much Sleep Do They Need?
  • 9 hours and 15 minutes of sleep.
  • Children need 10 hours
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  • adults need 8 1/4 hours.
  • How Does Sleep Deprivation Affect the Teen-ager?
  • Sleep deprivation can impair memory an
  • inhibit creativity making it difficult for sleep deprived students to learn.
  • endanger their immune system and make them more suceptible to serious illnesses
  • Stay away from caffeine
  • Avoid heavy studying or computer games before bed, they can be arousing. Avoid arguing with your adolescent just before bedtime. Avoid trying to sleep with a computer or TV flickering in the room. Avoid bright light in the evening, but open blinds or turn on lights as soo
  • Avoid trying to sleep with a computer or TV flickering in the room.
  • Avoid heavy studying or computer games before bed, they can be arousing.
  • Note: Sleep experts consider adolescents to be between the ages of 11 and 22.
  • Studies show that the changes taking place in their bodies requires more sleep and they may be physically challenged to getting up early in the morning.
  • Joti P on 03 Dec 11
     
    This really shows other aspects of health that can also be a factor in how your general health is affected. It helps answer question 7.
Wasif H

Low-carb Foods To Eat Before Exercising | LIVESTRONG.COM - 0 views

www.livestrong.com/...foods-to-eat-before-exercising

foods exercising carbohydrate before fitness training

shared by Wasif H on 06 Jan 12 - No Cached
  • The theory behind low-carb diets is that when your body is deprived of carbs, your fat stores are burned to provide energy. This causes you to lose fat and stay slim and trim. Another benefit of a low-carb diet is that you tend to eat more protein, which helps build muscle. Make the change to a low-carb diet with an eye on how you feel and how much energy you have during your workouts and other daily activities.
  • The best way to reduce carbs in your diet is to restrict those foods that are comprised of simple carbs, such as snacks and foods made of refined sugar, white flour, white rice, snack foods, cakes, cookies and soda. Low-carb snacks or meals to eat before exercise include eggs, cheese, some fruits, vegetables and whole grains.
  • People with lower amounts of stored fat may find they do not have enough energy to get through the day. Low-carb diets also can cause “brain fog.”
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  • Finally, depletion of muscle glycogen may lead to muscle loss as there is not enough proper fuel to maintain them.
  • f you feel weak, nauseous, or light-headed during your exercise, stop and rest. Drink some water. If the feelings persist, see your doctor.
  • After you hit your ideal weight, you can raise your carb intake slightly to keep your body out of ketosis and to prevent muscle wasting.
Wasif H

How Important Are Warm Up Sets In Bodybuilding? | LIVESTRONG.COM - 0 views

www.livestrong.com/...e-warm-up-sets-in-bodybuilding

sets warm up weight light ease in healthy body athletes muscle exercise

shared by Wasif H on 06 Jan 12 - No Cached
  • Warm-up sets are an important part of your bodybuilding routine regardless of your experience level. Because warm-up sets involve a relatively small amount of weight, they are a safe means for beginners to learn the correct form for an exercise.
  • For more advanced bodybuilders, performing either two or three warm-up sets, using progressively heavier weight, prepares the muscle for the work involved with your higher-intensity sets.
  • Performing a warm-up set begins the process of sending blood to the muscle you are training. A warm muscle is less susceptible to strains and pulls. During warm-up sets, your brain recognizes that resistance is being placed on your joints, and synovial fluid is released.
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  • As a bodybuilder, your workouts are designed to promote hypertrophy, or muscle growth. According to Marc McDougal of Bodybuilding.com, to promote hypertrophy you should perform two warm-up sets. Your repetitions should be in the four to six range.
  • The amount of weight you should use in your warm-up sets is based on percentages of the weight you plan to use in your working sets.
  • For example, if you plan to use 200 pounds for 10 repetitions in your working sets, use 50 percent of that weight for your first warm-up set. Your second warm-up set should be 80 percent of 200 pounds, or 160 pounds.
  • If you are gearing your workouts for increasing your strength, you will be working toward improving your one-repetition maximum lift on various exercises. Consequently, you will be lifting relatively heavy weight with fewer repetitions. In this case, perform between three to five warm-up sets. Increase the weight on each warm-up set, and perform between one and six repetitions.
  • Avoid performing your repetitions during your warm-up sets too quickly. If you perform your repetitions too quickly on a cold muscle, you risk injuring yourself. The repetitions should move through a complete range of motion at a slow and controlled tempo.
  • For example, if you plan to do work sets of three repetitions with 250 pounds, the weight you use for your warm-up sets would be percentages of 250 pounds. Your first warm-up set would be 50 percent of 250 pounds, and you would perform five repetitions.
    • Wasif H
      Wasif H on 08 Jan 12
       
      Great info on warm up sets. 
Wasif H

How To Get Ripped Abs & Pecs At A Young Age | LIVESTRONG.COM - 0 views

www.livestrong.com/...ripped-abs-pecs-at-a-young-age

program training abs tips protein definition muscle young age moderate

shared by Wasif H on 05 Jan 12 - No Cached
  • Work your abdominals two to three days per week. Include exercises that stimulate every angle of the midsection. Perform crunches, leg raises, oblique crunches, Russian twists and v-ups for three sets of 20 repetitions.
  • f you want to build six-pack abs and a chiseled chest, start strength training. Resistance training at a young age has several health benefits like stronger bones, increased metabolism and improved self-esteem, according to MayoClinic.com. When strength training as a youth, it is important to pay close attention to proper form to prevent injury. Perform strength-training workouts to target your abs and chest to gain lean muscle and increase definition.
  • Step 1
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  • Train your pectoral muscles twice per week. Include exercises like decline pushups, incline chest press, bench press and chest flys for three sets of 12 to 15 repetitions. Lift with light to moderate resistance to avoid placing too much strain on growing tendons and cartilage. Don't compromise form in an attempt to lift too heavy
    • Wasif H
      Wasif H on 08 Jan 12
       
      info for this source is quite vague
Joti P

How to Do the Leg Curl - Performing the Leg Curl Exercise - 0 views

weighttraining.about.com/...leg_curl.htm

shared by Joti P on 06 Jan 12 - No Cached
  • How to Do the Leg Curl - Exercise Description
  • Start with a light weight and lie on the bench face down.
  • Adjust the pads so that they are in a comfortable position around the ankles so that there is some heel involvement in the effort
  • ...7 more annotations...
  • You should adjust the weight so that you can do about 8 to 12 repetitions in each set.
  • Grasp the support handles, remember to breathe out on exertion and in on recovery, then lift the pads upward as you flex the knee joints.
  • Lift the pad as far as it will go toward the buttocks.
  • Lift and lower the leg under control
  • This is mainly a bodybuilding exercise to build muscle in the hamstrings.
  • Don't lift excessively heavy weights on this machine.
  • To some extent, you can target the hamstrings by pointing the toes (plantar flexion), and the calf muscle (gastrocnemius) by curling the toes toward the shin (dorsiflexion).
  • Joti P on 06 Jan 12
     
    Leg muscle training exercise. 
Joti P

Good Sleep Habits For Teens - ProHealth Care - 0 views

www.prohealthcare.org/...good-sleep-habits-for-teens

sleep habits teens

shared by Joti P on 06 Jan 12 - No Cached
  • Good sleep hygiene is important for everyone, from the youngest infant to senior citizens.
  • Teenagers have unique sleep requirements and sleep hygiene.
  • Below is a suggested checklist for teens:
  • ...14 more annotations...
  • avoid all products containing caffeine (including soda, chocolate, etc.) after 4:00 p.m.
  • avoid alcohol.
  • avoid smoking
  • Keep your teen away from stimulating activities in the late evening such a heavy studying
  • computer games
  • violent or frightening television shows
  • calm family atmosphere surrounding bedtime.
  • Do not let your teenager fall asleep while watching television or videos.
  • establish a regular exercise routine and healthy diet.
  • avoid late afternoon and evening bright light,
  • If allowed to "sleep-in" on the weekends, your teen's body clock will be disrupted, and he or she will have a very hard time waking up on Monday morning.
  • avoid napping
  • a short nap is okay, but limit it to 30 or 45 minutes.
    • Joti P
      Joti P on 06 Jan 12
       
      This site is good in seeing how sleep affects teen life. It seems like a trusted site (.org)
  • Joti P on 06 Jan 12
     
    Good website for dealing with healthy sleeping cycles.
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