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in title, tags, annotations or urlCollege students' performance suffers from lack of sleep - USATODAY.com - 0 views
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Colleges are starting to wake up to how sleep deprivation cuts into the academic and athletic performance of their students.
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All-nighters have become a habit in higher education, but a handful of small new studies
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Sleep experts say the amount of sleep each person needs is largely dependent on the individual: Some people can get by with only five or six hours. The National Sleep Foundation says adults need seven to nine hours a night.
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Working Teens - Managing Work and School - 0 views
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For some teens working while studying is easy, for others it is a nightmare, the first decision you and your teen have to make is if it is possible to juggle work and school at the same time.
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Will the job influence your teen’s school performance in a positive or a negative way.
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teach him a few things about responsibility and discipline which will help your teen with his school performance.
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Training to Build Muscular Strength and Endurance - 0 views
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Muscular strength is defined as the maximum force that can be exerted by a muscle or muscle group.
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Muscular endurance is the capacity of a muscle to repeatedly exert force or to maintain a fixed contraction for a period of time.
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Dryland Hockey Drills | LIVESTRONG.COM - 0 views
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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
A Nutrition Plan For Athletes | LIVESTRONG.COM - 0 views
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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.
Lack of sleep can make you sick - 0 views
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An extra hour or two of sleep seems so ... optional. Yet, lack of sleep is implicated in obesity, poor heart health and mental illness.
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Lack of sleep can trigger certain epileptic seizures. Strokes and heart attacks occur more often in the last third of the night.
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Stay awake just 17 hours and your brain behaves as though you have a blood alcohol level of 0.05, the legal limit for drunkenness in most European countries.
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Motivation - 0 views
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Everyone struggles with staying motivated and reaching their goals.
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So how do you stay motivated and on track with your goal?
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First, know your goal.
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The Benefits Of Glucose When Working Out | LIVESTRONG.COM - 0 views
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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.
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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.
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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.
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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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Reps, Sets and Where to Exercise - Choosing Repetitions, Sets and Where to Workout - 0 views
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How Many Reps/Sets To Do You've figured out the exercises you should be doing, but what about the number of sets and repetitions? Your decision should be based on your goals. The American College of Sports Medicine recommends 8-12 reps for muscular strength and 10-15 reps for muscular endurance. They also recommend at least 1 set of each exercise to fatigue although you'll find that most people perform about 2-3 sets of each exercise. In general:
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For fat loss: 1-3 sets of 10-12 reps using enough weight that you can ONLY complete the desired reps.
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To gain muscle: 3+ sets of 6-8 reps to fatigue. For beginners, give yourself several weeks of conditioning before going to this level. You may need a spotter for many exercises.
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How Many Calories Should I Eat To Gain Weight? | LIVESTRONG.COM - 0 views
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Your basal metabolic rate is the amount of calories your body needs to breathe, circulate blood, grow and sustain life. Once you have calculated your BMR, you will be able to determine how many calories your body needs each day to gain weight. Women can calculate their BMR by using the following formula: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years). The formula for a man to calculate his BMR is: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years).
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Eat a snack before you go to bed at night and keep nutritious, high-calorie snacks where they are easily accessible. Increase the amount of food you consume slowly to allow your body time to get use to the extra digestion needing to be performed.
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Writing down the food and drinks that you consume each day can be a tool to help you understand any calorie deficits that may be occurring
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The Overload Principle for Fitness: How Hard Should You Work Out? | Ray the Fitness Guru - 0 views
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The Principle of Overload asserts that you must gradually and systematically increase your fitness training load. Overloading causes changes within your muscles as a direct result of the type of training you perform. Because your body gets used to working out at a particular level, you must progressively increase your work load in order to continue to improve.
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For strength, lift weights at 60-100% of your single maximum repetition (1 RM) for specific lifts (e.g., squat, bench press). However, if you are not conditioned, testing 1 RM is not advisable nor is it feasible for all exercises. One RM calculators offer a safer way to estimate the weight you can lift for a single repetition.
Is exercising in the morning best for your body? - Health & Wellbeing - 0 views
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But if the sound of your early morning alarm leaves you more likely to slap the snooze button than slip on some sneakers, are you missing out on the best time of day to get active?
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Given that most of us aren't active enough anyway, getting moving is more important than when we do it,
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While there's a popular belief that exercising in the morning may be more effective for weight loss, Guelfi says we still don't have the scientific evidence to back that up.
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People who exercise on work days are happier, suffer less stress and are more productive | Mail Online - 0 views
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People who exercise on work days are more productive, happier and suffer less stress than on non-gym days,
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University of Bristol researchers found that employees who enjoyed a workout before going to work - or exercised during lunchbreaks - were better equipped to handle whatever the day threw at them.
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It also found that people's general mood improved on days of exercise but they became less calm on non-exercise days.
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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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How Much Weightlifting & How Much Cardio Exercise? | LIVESTRONG.COM - 0 views
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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.
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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.
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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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Food & Eating - Tips for Making Healthier Food Choices - 0 views
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Healthy Eating Benefits
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help to maintain overall health.
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When teens are not active, it is even more important that they eat healthy foods.
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How Much Cardio Should You Do In Your Exercise? | LIVESTRONG.COM - 0 views
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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.
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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.
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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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Bodybuilding.com - Growth Spurt: 30 Pounds Of Muscle In One Year. - 0 views
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Most sets are 8-10 reps, the ideal range for muscle growth. The first two sets of the first exercise for each bodypart are warm-ups. The last two are working sets. The first working set comprises 8-10 reps to failure, plus 2 forced reps. The last working set will include 8-10 reps to failure, 2 forced reps and 3-5 partial reps at the end.
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1. CHANGE IT UP Don't let your body get used to anything. Every three to four weeks, change the exercises and the order in which they are done. Change the angles by using different hand/foot positions. Rest periods can also change; this is an often-overlooked training variable.
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. REST On at least two days per week, stay completely out of the gym. This means no lifting! And don't neglect sleep - this is one of the most overlooked factors in muscle growth. Sleep equals time to grow.
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