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Wasif H

Should I Do Cardio Before Weight Lifting - Does Exercise Order Matter - 0 views

sportsmedicine.about.com/...ExerciseOrder.htm

cardio weight lifting exercise order matter healthy training athletes

shared by Wasif H on 06 Jan 12 - Cached
  • Ads 5 Foods you must not eatCut down a bit of stomach fat every day by never eating these 5 foods.Beyonddiet.com Weight Loss for WomenGet Cash Back. $10 per Pound. Weight Loss Resolution that Works!Herbalmagic.ca 50 Circuit WorkoutsBurn fat & get totally ripped with these 50 circuit workout routinesMaxWorkouts.com Sports Medicine Ads Weight Loss Exercise Weight Training Cardio Weight Lifting Exercise Ads Weight Loss TipsPurchase The Book That Will Give You The Science Of Slim Today!TheSmarterScienceOfSlim.com Build muscle, lose fatFree online workout plans 800.000 people use it already!www.virtuagym.com
  • What should you do first, cardiovascular endurance exercise or weight lifting? Or does this even matter? The answer really depends upon what you are trying to accomplish.
  • Exercise order may also matter if you are trying to achieve a specific goal, such as building muscle or improving sports skills, or if you have an extremely high level of fitness already.
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  • Exercise you perform when your energy supplies are low is less effective and more likely to result in injury.
  • If Your Goal is Increasing Muscle Size and Strength Increasing muscle size can best be accomplished by lifting weights first when the body's main source of energy for muscle contraction (glycogen) is high. If you do a hard cardio workout before lifting, you deplete glycogen, which makes the workout ineffective.
  • If Your Goal is Burning Calories for Fat Loss If your primary goal is to burn as many calories as you can in a single session, it's probably best to do cardio first and lift weights next. There isn't any magic behind this; it's simply easier for most people to burn more calories per exercise session when they do cardio first.
  • If Your Goal is Increasing Cardiovascular Endurance In order to build and maintain cardiovascular endurance, you should perform endurance exercise first, when you have plenty of energy for long-distance exercise. Add resistance exercises 2 to 3 times a week, either after or separate from the endurance work in order to develop muscular strength and reduce your risk of injury.
Gurkirat S

What You Eat After Exercise Matters - 0 views

fitness.mercola.com/...at-after-exercise-matters.aspx

exercise matters eating

shared by Gurkirat S on 09 Jan 12 - No Cached
    • Gurkirat S
      Gurkirat S on 09 Jan 12
       
      What you eat after working out is a major affect on your body. It will produce a difference in your body metabolism. You should eat after working out but the food your taking in, should not contain fats and sugars.
Joti P

Weight Training for Teens | Pure Matters - 0 views

www.purematters.com/...weight-training-for-teens

weight training teens

shared by Joti P on 06 Jan 12 - No Cached
  • Weight Training for Teens
  • Teens who work out with weights, as well as exercise aerobically, reduce by half their risk for sports injuries.
  • Weight training also helps improve sports performance
  • ...23 more annotations...
  • boosts bone density and strengthens tendons,
  • Weight training vs. body building
  • Weight training focuses on improving musculoskeletal strength and total fitness
  • Fitness, not superhero
  • Middle- and high-school students should train to increase their strength and improve their physical fitness
  • good teen weight-training program focuses on toning muscles with lighter weights and a high number of repetitions.
  • Be responsible
  • Teens should be supervised at all times while strength training, and should always use safe equipment.
  • Start slowly
  • should begin slowly and increase gradually.
  • shouldn't be increased too soon or by too much.
  • emphasize proper technique
  • Two to three sessions a week on alternating days should be enough to strengthen and tone muscles.
  • Size matters
  • "Programs for teens often rely on free weights, such as dumbbells and barbells; rubber tubing; and calisthenics, such as abdominal curls."
  • Focus on the individual
  • should be individually designed for each adolescent
  • Make it fun
  • should be noncompetitive and fun
  • Stay active
  • Conditioning exercises should be part of an active lifestyle that includes plenty of other physical activity.
  • should feel comfortable with the weight-training program and look forward to it.
  • "Participating in a wide variety of physical activities helps teens stay balanced, trim and physically healthy."
  • Joti P on 06 Jan 12
     
    Good page to read up on muscle training for teens 
Ali C

Abdominal Exercuses for Men | Core Exercises for Men - 0 views

coreexercisesformen.org/abdominal-exercises-for-men

abdominal core exercises

shared by Ali C on 04 Dec 11 - No Cached
  • One of the best abdominal exercises for men is the basic crunch. There are a lot of people who figure the regular crunches just do not work but in fact this is one of the best exercises you can do for toning and shaping your stomach. It is all a matter of focusing on your core and squeezing your abdominal muscles as you perform each crunch, to ensure you are working the right muscles.
  • This is one of the most effective abdominal exercises for men, so lets see how you should be doing it. Lie flat on your back, knees bent, and arms folded with your hands behind your head. Concentrate on your core and squeeze your ab muscles, using them to push your torso up until your head is almost at your knees.
  • This is a full crunch and you should include at least fifteen reps in your set, and try to do three sets minimum.
    • Ali C
      Ali C on 04 Dec 11
       
      Good site to learn about ab exercises and it goes into detail with them.
  • ...1 more annotation...
  • Another of the best abdominal exercises for men is the lunge. People often assume this exercises focuses only on the legs but that is actually not true. Lunges – and especially when you use dumbbells at the same time – also work the abdominal muscles. Remember to focus on your core and squeeze your abs as you perform each lunge, keeping your abs tight and your back straight.
Wasif H

How to Gain Weight - 0 views

nutrition.about.com/...GainWeight.htm

gain weight nutrition food repairement calories training protein

shared by Wasif H on 06 Jan 12 - Cached
  • To gain weight, you need to consume more calories every day than you burn with physical activity. You can also gain weight by increasing the size of your muscles.
  • Nutrient-dense foods include fruits, vegetables and whole grains. Foods that are both energy- and nutrient-dense include legumes, nuts, seeds, olives, and avocados.
  • The main goal is to increase your overall intake of calories every day; it doesn't really matter if you eat more meals or increase the size of the meals you eat right now. If you're not used to eating much at any one time, you may prefer to eat several small meals or snacks throughout the day.
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    • Wasif H
      Wasif H on 08 Jan 12
       
      information is quite vague on the website
  • Don't add calories to your meals by choosing unhealthy fried foods such as french fries, chicken nuggets and fish sticks. Choose foods that are prepared with cooking methods like baking, poaching, and stir-frying.
Wasif H

How Much Protein And Carbs Should You Eat Before Workout? | LIVESTRONG.COM - 0 views

www.livestrong.com/...-should-you-eat-before-workout

carbs workout protein body fitness healthy food calories nutrition

shared by Wasif H on 06 Jan 12 - No Cached
  • If your workout is the key to your dream physique, then your diet is the key to your most effective workout. The food you eat is directly tied to the way your body performs, and an under-performing body won't burn as many calories or build as much muscle as one that is perfectly fueled.
  • the most important factor is the mix of carbohydrates and protein.
  • No matter what volume of food you consume, dietitian Christopher Mohr recommends 5 g of carbs for every 1 g of essential amino acids -- about 1.6 g of a complete protein will provide 1 g of essential amino acids. Consuming these nutrients before your workout allows your body to take advantage of workout-induced increased blood flow to establish the amino acids in your muscles while boosting blood sugar for steady energy.
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  • Whatever you decide to eat, keep the 5:1.6 g carb-to-protein ratio in mind.
  • Obviously, the closer you get to your workout time, the smaller the meal should be
  • Many protein shakes and sports bars are designed specifically as pre-workout nutrition and have the precise nutrient ratio you need. They also have the added advantage of being portable, which can be convenient for those who hit the gym on the way home from work.
  • If you are stuck without your favorite supplement at hand, fat-free chocolate milk will suffice -- according to Mohr, it provides the exact carb-to-protein ratio as a pre-workout shake. The fat-free part is important though -- fat digests slowly and can weigh you down when you least need it.
  • Supplements are simply convenience products, and are not necessary to good nutrition. You can get the same benefit from whole foods, but this requires more planning and label reading. Fat-free yogurt with fruit and granola works, as does a whole-grain bagel with peanut butter.
  • Timing is important -- even the perfect meal can leave you flat if you eat it too early or weigh you down if you eat it too late
  • The actual amount of carbs and protein you eat depends upon how much time will elapse before your workout.
  • f your only pre-workout nutrition is a regular meal, eat it about three or four hours before you exercise so the food has time to digest. Otherwise, your full stomach will be susceptible to upset, and the nutrients won't be available in your bloodstream when your body needs them. Smaller meals can be eaten two or three hours prior, but stick to a small snack if you only have an hour to go.
  • Supplements are by far the easiest way to ensure you get the proper ratio in an appropriately-sized food source.
  • For a larger meal, a turkey sandwich on whole grain bread with lettuce and tomato is a nearly perfect pre-workout meal, and bananas or fruit juice can be a last-minute snack for quick energy.
Gurkirat S

How long should I being working out for? - 0 views

www.livestrong.com/...long-should-teenagers-exercise

shared by Gurkirat S on 09 Jan 12 - No Cached
    • Gurkirat S
      Gurkirat S on 09 Jan 12
       
      The amount of time I should being working out for is at least 60 minutes three days out of a week. Any kind of activities, that will help me build my muscles and bones stronger for example, like of how I go to the gym, and it helps my body in general stronger and gives me more strength as well. Also, this means that I don't have to do a continuous workout, I just got do 60 minutes in total, doesn't matter of what I do, as long as I'm using muscles to do it. For example, I can do 30 minutes in the morning and 30 minutes during the evening. 
  • Daily Cardio Needs Most teenagers should aim for at least 60 minutes of exercise every day, most of which should come from moderate-intensity cardio exercises such as brisk walking or vigorous cardio exercises such as running, according to the Centers for Disease Control and Prevention. Include vigorous activity in your workout sessions at least three days each week. Although you need about 60 total minutes of exercise a day, the length of any one exercise session can be shorter. For example, you could do two 30-minute sessions or four 15-minute sessions spread throughout your day.
  • Daily Strengthening Needs Activities that strengthen your bones and muscles should be a part of your 60 minutes of exercise at least three days out of the week. Activities such as gymnastics build your muscle and bone strength, but a gym workout also helps. Strengthening exercise options include body weight workouts such sa pull-ups and crunches, resistance tubing exercises, free-weight exercises and weight machine exercises, according to the Mayo Clinic.
  • Gurkirat S on 09 Jan 12
     
    How long should I being working out for?
Wasif H

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
Aninder S

Body mass index, overweight or obese, self-reported, adult, by age group and sex - 0 views

www40.statcan.ca/...health81b-eng.htm

Health Canadians BMI

shared by Aninder S on 06 Jan 12 - No Cached
  • 18 to 19 years 23.5 21.5 25.6 25.4 23
  • Males 28.9 23.5 32.3 30.0 28.0
  • Females 18.2 19.6 17.6 20.0 18.4
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  • 20 to 34 years 39.3 40.6 40.3 39.3 40.6
  • Males 47.8 50.0 47.9 46.8 48.3 Females 29.9 30.4 32.0 31.1 32.1
  • 35 to 44 years 50.8 51.2 51.8 52.8 52.7 Males 62.0 63.1 62.3 63.6 64.3 Females 38.8 39.2 40.9 41.4 40.3
    • Aninder S
      Aninder S on 06 Jan 12
       
      These numbers show that throughout the years on average the obesity rate in Canada has risen, not in all categories, but in the majority. I haven't posted all age groups, so just click on the link. These numbers also give the a legitimate reason as to why the government taxes so much on unhealthy (junk) food, whereas you don't get taxed on fruits and vegetables. If this system does work, then junk food will become more expensive than healthy food. Which is definitely a good thing. I think countries that don't impose such laws are seeing the most rise in obesity rates, take the US for an example. You can get a meal for $10 here at McDonald's, where in the states $10 could literally get you five meals. Also the states has no limit to coupons. You are allowed to use multiple coupons for one transaction for a single item, and get it totally free, in Canada one coupon per transaction. Finding coupons is not that difficult and you can virtually get things free in the states. Free and food always works with everyone, and it doesn't matter what the food may be.
Aninder S

Teenagers and Stress - 0 views

Teenagers and Stress - YouTube: The truth is that stress will always be a part of our lives no matter what. It's how we react and deal with this stress that will help us overcome the problems we f...

started by Aninder S on 08 Jan 12 no follow-up yet
Joti P

How to Stay Motivated to Exercise | eHow.com - 0 views

www.ehow.com/3_stay-motivated-exercise.html

motivation healthy body

shared by Joti P on 06 Jan 12 - No Cached
  • Determine an attainable goal such as exercising twice on weekdays
  • Create rewards for achieving your goal.
  • reward can be a massage, a new workout outfit, a new CD, a session with a personal trainer, or a new piece of sports equipment - whatever you really want.
  • ...12 more annotations...
  • Partner with a friend,
  • Subscribe to a fitness magazine or online fitness newsletter.
  • Create a competition with co-workers or friends.
  • Change into your workout clothes. Sometimes, it's just a matter of getting dressed that causes the biggest barrier.
  • Exercise burns calories, increases energy, and improves your health - even in small doses.
  • Try a new sport or class.
  • Make a commitment to your dog to go for a long walk at least twice each week.
  • Look for ways to incorporate activity into your day
  • Sign up for a race and send in the entry fee
  • Join a gym
  • For some, paying for a membership increases the likelihood of compliance
    • Joti P
      Joti P on 06 Jan 12
       
      Again, alot of this information has been repeated from previous sites.
  • Joti P on 06 Jan 12
     
    Question # 9
Justin D

Dryland Hockey Drills | LIVESTRONG.COM - 0 views

www.livestrong.com/...481158-dryland-hockey-drills

skills healthy exercise hockey

shared by Justin D on 22 Nov 11 - No Cached
  • Justin D on 09 Jan 12
     
    Since the 1970s, hockey players have used dryland training to improve conditioning and skills for ice hockey. While skating is a huge part of the game and never can be ignored, players can develop leg strength and core strength and improve their overall skills with dryland drills. 1.) Pull-Ups vs. Lat Pull Machine: With a pull-up, a person uses their own body weight; this creates excellent body awareness, more importantly pull-ups require a great amount of abdominal strength (keeping the abs tight keeps you from swinging). The lat pull machine lacks these two important features. 2.) Push-Ups vs. Bench Press: Push-Ups again require a person's body weight along with lower body stabilization and contracted abdominals. Lying flat on a bench is a very non-athletic position and requires almost no leg or ab strength. 3.) Lunges vs. Leg Extension: Lunging requires a lot of balance and coordination along with strength from the glutes, quads, hamstrings and abs since you are standing and moving forward during the exercise. The leg extension does one thing; isolate the quads. Unless you want to walk around like Quadzilla there is no place for the leg extension in athletics. 4.) Squats vs. Leg Press: When done correctly no other exercise will develop more leg power than the squat. Since they are done in a standing position they require balance, stabilization, coordination, along with ab and back strength. The leg press lacks all of these factors. 5.) Hang Cleans vs. Shrugs: Hang Cleans are an explosive exercise that develops fast twitch motor units in the muscle. It is a full body exercise. Shoulder Shrugs isolate one muscle group the trapezious and involve little athletic ability to perform. Forget the shrugs! 6.) Squat Press vs Seated Shoulder Presses: Many athletes like to perform the seated dumbbell shoulder press. Try standing up and hold two dumbbells at your shoulders, squat down to 90 degrees as you begin to rise explode with a Dumbbell shoulder press using all
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