Soccer is a game of many elements including strength, coordination, discipline, communication and speed. The ability to utilize explosive speed on the soccer field sets the best teams apart from everyone else.
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Speed Enhancement Drills For Soccer | LIVESTRONG.COM - 0 views
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An alternate start is a sprinting drill that requires you to run 10 to 20 yards at a time. It is designed to improve your explosive speed from different positions and actions that more closely mimic a soccer game.
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A speed ladder is a piece of training equipment that you lay on the ground and run through to develop foot speed and coordination. The ladder is laid out over a short distance and consists of small squares that you must step in on each stride.
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Adding resistance to your sprints helps build takeoff power in your legs for explosive speed down the field. You can add resistance by sprinting up a hill of about 30 degrees, or by using speed parachutes that follow behind you as you run. Parachutes are effective, but not always practical if you are training as a team.
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Building speed for the defensive part of soccer is just as important as speed for offense. Practice sprinting backwards for short distances, using quick turns and crossovers along the way. This drill simulates an offensive player trying to dribble past you and will help you keep up during a game.
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5 nutritious habits of the planet's healthiest countries - Page 4 - CNN - 0 views
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It is interesting to see that Canada did not actually fit into any of the five categories that were presented to us in the article. Yes, the article was written a few years ago, so it maybe irrelevant. However, Canada not meeting any requirements, opens our eyes and let's us realize that no to long ago our health system wasn't as good as it could be now.
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How To Help A Teenage Boy Put On Lean Weight & Mass | LIVESTRONG.COM - 0 views
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Putting on muscle mass is a long process that involves hard work and patience. To succeed, both exercise and nutrition must be considered. The National Strength and Conditioning Association reports that novice weightlifters can gain up to 1 lb. a week of muscle, while experienced weightlifters can gain up to half a pound of muscle each month.
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Design a weightlifting program for him. MayoClinic.com recommends two or three workouts per week of at least 20 minutes each. To maximize his progress, he will need to increase the weights he uses gradually as well as the length and intensity of his workouts. Advanced weightlifters work out for an hour or more--as often as six days a week, according to the National Strength and Conditioning Association.
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Lift weights yourself, and partner with him to encourage him to work hard. To motivate him, you will need to prove you are willing to work at least as hard as he does. If you are not in physical shape to act as his partner, find a suitable partner for him.
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Feed him high portions of low-fat, healthy foods. Muscle mass cannot be gained without the fuel provided by food. To gain weight, he will need to consume more calories than he burns. To gain half a pound of muscle per week, he will need to eat 250 more calories more per day than he has been eating, according to exercise physiologist Joseph A. Chromiak.
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Add protein to his diet. Select protein sources that are relatively non-fatty, such as baked fish and poultry, advises the Harvard School of Public Health.
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Provide a dark and quiet sleep environment for him, and make sure he gets eight hours of sleep every night. It is during sleep that the body repairs damaged muscle tissue and builds muscle mass.
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How Many Calories Should I Eat Per Day When Bulking? | LIVESTRONG.COM - 0 views
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Daily calorie requirements depend a number of factors such as age, activity level and genetics, so each person may burn energy at a slightly different rate.
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According to experts from Columbia University, research has shown that you should consume an additional 2,270 to 3,630 calories per week to build as much as a single pound of muscle during that time span. This equals about 500 additional calories per day. A typical 180-lb. male needing about 2,700 calories per day would therefore require at least 3,200 calories. Furthermore, an hour of intense weightlifting burns 500 calories. Added up, this same person may consume as much as 3,700 calories on lifting days just to properly bulk up.
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Every day, a topflight athlete or bodybuilder needs approximately 0.68 to 0.9 g of protein per pound of body weight. Most people who want to build some muscle will probably settle for less than the high end but more than the 0.36 g recommended for the average person. Without the proper consumption of protein, the muscles may not grow at a rate that is in accord with the actual amount of growth facilitated by strength training sessions.
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. For this reason, an athlete or bodybuilder should consume 3 to 4.5 g of carbohydrates per pound of body weight. However, the high end is only for ultra-endurance athletes and unnecessary for building muscles.
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How to Exercise Early in the Morning | eHow.com - 0 views
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Experiment with your pre-workout food. Figure out how little you can eat and still fit in a solid workout.
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Fitting in fitness: Finding time for physical activity - MayoClinic.com - 0 views
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Wake up early. Get up 30 minutes earlier than you normally do and use the extra time to walk on your treadmill or take a brisk walk
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Exercise at Work - How to exercise and stay fit at work - 0 views
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Taking the stairs when you can, parking further away from the door and walking around the office when you can are good places to start.
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Leave something important in your car (your lunch, your briefcase, etc.) so you have to run out to get it (and take the stairs)
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Deliver documents or messages to co-workers in person rather than by email Go to the mall for lunch and park on the opposite end of the food court.
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If you have your own office, consider keeping a resistance band, ankle weights and even a couple of sets of dumbbells in your desk drawer. You can squeeze in some quick upper body exercises while you're on the phone.
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Your boss may not have considered how much more productive his or her employees would be with a little exercise. If you can, encourage your boss to: Work with local gyms to provide membership discounts for employees Work with local personal trainers to provide monthly seminars or free body fat testing for employees. Some trainers will even do this for free Set up daily or weekly walks during lunch or after work Give you extra breaks during the day to take quick walks Be active. If the boss exercise, employees will take their own health more seriously
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How much exercise is enough? - Health - Fitness - Smart Fitness - msnbc.com - 0 views
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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.
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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.
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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.
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we all know people who seem to eat whatever they want and never gain an ounce while others struggle continually to control their weight
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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.
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Bodybuilding.com - Weights Or Cardio: What's It Going To Be? - 0 views
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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?
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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.
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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
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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.
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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.
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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.
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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.
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Healthy Diet for Teenagers - 0 views
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Teenagers still have a lot of growing to do, and they need proper nutrients to get them through their busy and active lives.
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calcium and iron are especially important because they are necessary for the growth and development occurring at this stage of life.
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Instead, teach teens which foods should be eaten in moderation and which make up a regular part of a healthy diet.
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When there's no junk available, both kids and grownups make healthier choices.
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research has shown that teens who eat with their families tend to have healthier diets when they're older.
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Teens tend to gulp down their meals quickly. This may cause them to overeat, because feeling full takes a few minutes.
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Chewing slowly helps improve satiation, causes you to eat fewer calories, and improves nutrient absorption.
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Minimize processed foods that come in cans, boxes, bags, jars, and packages. These foods tend to be high in preservatives, sugar, and artificial ingredients.
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Food & Eating - Tips for Making Healthier Food Choices - 0 views
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attend parties, there is always food. Teens can still have the fun associated with socializing and eat some foods that will provide benefits
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Instead of reaching for chips, soda and candy, teens should have other things available for those midday snacks.
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Teens who snack on crackers, cheese, fruit and vegetables are much healthier than those who do not think twice about what they are ingesting.
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How to Make Healthy Food Choices | A Healthy Diet - 0 views
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With all these choices and information, it is not inevitable that people will end up confused. You probably share the same confusion. Who can blame you?
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Doing your grocery when your stomach is empty would definitely tempt you to buy anything that catches your fancy.
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It is best to do your grocery shopping after you have eaten your breakfast in the morning or your dinner in the evening.
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Making these simple healthy food choices will ensure that you will avoid various illnesses like hypertension or cardiac problems.
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Teen exercise could - 0 views
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The Body Blog: Quick and Efficient Exercises : CollegeCandy - 0 views
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There are certain exercises and combinations of exercises that burn calories faster than others. If you only have 30 minutes to work out, walking on a treadmill is probably not the best way to burn off that box of cookies from last nigh
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Not only do these three exercises burn the most calories in 30 minutes (avg. 300 for a 145 pound person), but they also build muscle and tone your entire body
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Walking, biking and even using the elliptical trainer will not work your body as hard or as well, because those exercises target your lower body and leave your upper body hanging out and doin’ nothing.
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If you don’t even have 30 minutes in your action-packed schedule to get to the gym, try jumping rope
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It is really easy to find excuses not to work out, but try and squeeze these exercises into your day. You’ll feel better, look better, and give yourself a much needed break from catching up on all the reading you’re somehow already behind on even though it’s only the first day of class.
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Quick Exercises for the Morning - Military Fitness - Military.com - 0 views
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- Regular Crunch: 10-20 reps - Just lift shoulder blades off the floor - Reverse Crunch - 10-20 reps - Lift hips off the floor - Double Crunch - 10-20 reps - Lift BOTH hips / shoulders off the floor simultaneously - Left Crunches - 10-20 reps - Take right elbow to the left knee - Right Crunches -10-20 reps - Take left elbow to right knee - Bicycle Crunches - 10-20 reps - Take right/left elbow to left/right knee by bicycling the legs - Plank pose - 30-60 seconds - Stomach stretch - 30 seconds
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Do 10 jumping jacks / 10 pushups and repeat the non-stop cycle 5-10 times depending on your fitness level. This takes 3-5 minutes if you push all 10 sets.
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With a set of dumbbells mix in a few exercises into one movement: - Bicep curl, military press, tricep extensions - do 10-15 reps - Squats, bicep curl, military press, tricep extension - do 10-15 reps - Squat thrust, pushup x 5, stand up, bicep curl military press, tricep extension - 5-10 reps
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You can skip all the above and just run, bike, walk, elliptical glide, or row for 15-20 minutes or you can add in a quick burst of cardio for the remaining time you have.
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Quick and Efficient Workouts - 0 views
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After the intense spurt take down the intensity level a few notches and exercise for roughly a minute and a half at this level
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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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How To Lose Weight - Weight Loss Basics - 0 views
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diets, pills or those weird fitness gadgets on infomercials that promise instant success. Maybe you lose weight but what happens when you go off that diet or stop that crazy workout program? You gain it all back and more.
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To lose one pound of fat, you must burn approximately 3500 calories over and above what you already burn doing daily activities.
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alculate your activity level. For a week or so, keep an activity journal and use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc.
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Weight Training for Teens | Pure Matters - 0 views
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Teens who work out with weights, as well as exercise aerobically, reduce by half their risk for sports injuries.
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Middle- and high-school students should train to increase their strength and improve their physical fitness
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good teen weight-training program focuses on toning muscles with lighter weights and a high number of repetitions.
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Teens should be supervised at all times while strength training, and should always use safe equipment.
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"Programs for teens often rely on free weights, such as dumbbells and barbells; rubber tubing; and calisthenics, such as abdominal curls."
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Conditioning exercises should be part of an active lifestyle that includes plenty of other physical activity.
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"Participating in a wide variety of physical activities helps teens stay balanced, trim and physically healthy."
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Strength Training Guidelines for Children & Teens (continued...) - 0 views
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During the last stage, Specialization (ages 15-18), teens can start training for high performance development.
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