Colleges are starting to wake up to how sleep deprivation cuts into the academic and athletic performance of their students.
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College students' performance suffers from lack of sleep - USATODAY.com - 0 views
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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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Sleep (deficit) built up over just five nights can significantly stress the heart
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Many students believe that it's a "rite of passage" to stay up all night during college and that "it's kind of fun," Thacher says.
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A study this summer in the journal SLEEP examined the heart conditions of 39 adults, ages 22 to 45, whose heart rates were tested twice — the morning after a 10-hour sleep and then again after five consecutive four-hour sleeps — using a portable monitor.
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if you use all-nighters, your GPA is slightly lower on average,
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"You can't do your best work when you're sleep-deprived
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"It's not common knowledge, because if people understood how much of a difference (getting more sleep) could make athletically," they'd incorporate it more into their lives and not focus solely on nutrition and exercise.
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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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On the other hand some teens will find it too difficult to have a job and go to school and they will cut corners, skip their homework and eventually their academic achievements will drop.
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You also need to consider if this will influence the extracurricular activities of your teenage
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If your teen can’t handle both it doesn’t mean that your teen should only focus on school and skip having a job, just encourage him to look around and find a more appropriate job position.
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Juggling two great responsibilities is hard work for adults, let alone teens.
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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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Muscle tone refers to the firmness of your muscles.
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Fitness Level 1 - You never/rarely resistance train Fitness Level 2 - You perform at least 1 set of 15-20 reps on 8-10 of the major muscle groups, 2-3 times per week. Fitness Level 3 - You perform at least 2 sets of 8-12 reps on 8-10 of the major muscle groups, 3-4 times per week.
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benefits
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Reshaping your body Increasing your metabolism Strengthening your bones Improving posture
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A Special Note to Women:
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I have found that many women are afraid to lift weights because they don't want large muscles.
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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
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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.
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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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So don't be too quick to dismiss that apparently lazy teenager, doddering senior or dissolute employee -- there may be sleep-health issues lurking in the background.
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Students, workaholics, hassled parents and diehard partiers listen up -- a single all-nighter or a week of four or five hours sleep per night impairs your mental and physical performance as if you had a blood alcohol level of about 0.1, over the legal limit of 0.08 for driving in British Columbia.
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Being in high school, we do tend to get bogged down with work and sacrifice the time we have to sleep, to study for our courses. This article shows us that we're absolutely nothing without our sleep, and we need it ti keep us functionally properly.
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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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writing down your major goal.
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Make it specific.
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Let's say your goal is to get fit. That's pretty vague.
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Make it specific by defining what you want to achieve
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muscle tone
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why you want to get fit, and by when
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Make it realistic.
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Part of staying motivated is being realistic about what you can achieve within the timeframe you've planned.
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Write it down
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Research shows that writing down a goal is part of the mental process of committing to it.
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Break it down.
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You need to pay constant attention so you don't get sidetracked.
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Then set specific daily tasks,
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Put these on a calendar or planner so you can check them off.
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Ask a coach to help you set doable mini-goals
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and for tasks to improve your performance
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so you'll stay motivated to run farther.
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Reaching frequent, smaller goals is something to celebrate.
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confidence, courage, and motivation to keep running — or doing whatever it is you're aiming to do.
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reward yourself!
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This site is really good with explaining how that not all health related topics fall under exercise, but also with other aspects of your life. This relates well for question 9
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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. -
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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For health and endurance: 1-3 sets of 12-16 reps using enough weight that you can ONLY complete the desired reps.
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After reading this site, I learned that it is more effective to do things in "sets" and "reps" rather than maxing it out. It works out better for the body and has a better effect on the body.
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How Many Calories Should I Eat To Gain Weight? | LIVESTRONG.COM - 0 views
www.livestrong.com/...es-should-i-eat-to-gain-weight
calories weight nutrition repairement protein food
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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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Record your activities throughout the day as well and use this information to compare how many calories you are consuming to how many you are burning.
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The Overload Principle for Fitness: How Hard Should You Work Out? | Ray the F... - 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.
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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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Another common idea is that because heart attacks and other cardiac events occur more frequently in the morning, people who are at increased risk should exercise vigorously only in the afternoon.However in a 2007 scientific statement, the American Heart Association said cardiac events during exercise were relatively rare.
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Research shows later in the day, when our body temperature and muscle strength are at their peak tends to be best for exercises that require substantial physical effort. But skill-based exercises, or ones that require fine motor control, are better performed in the morning.
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shared by Paul McCarlie on 10 Jan 12
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People who exercise on work days are happier, suffer less stress and are more productiv... - 0 views
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people exercise days stress mail online concentration
shared by Paul McCarlie on 10 Jan 12
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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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s the first of it's kind to prove that exercise during work hours has mental, as well as physical benefits.
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Critically, workers performed significantly better on exercise days and across all three areas we measured, known as mental-interpersonal, output and time demands.'
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How Canada Performs 2011-Lifestyle and Health - YouTube - 0 views
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This next video discusses both the positives and the negative associated with Canada's health system. We have improved our overall health rate through the use of modern technology, but we have not been able to control the rise in obesity and diabetes.
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shared by Wasif H on 06 Jan 12
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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
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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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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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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
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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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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.
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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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Food and Energy
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right food can increase levels of energy in teens.
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does not mean loading up on sugar for an immediate energy boost.
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will help them stay focuses in school, perform well in sports and keep their body and mind healthy.
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Food and Socializing
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teens will relate food to socializing
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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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Choosing the Right Foods
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Basically, when they are hungry, they eat.
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grab whatever is easy and ingest foods that may not have any nutritional quality.
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but this should not make up the eating habits of teens.
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Choose Healthy Snacks
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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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related food to areas of our lives in which we tend to just grab food and scarf it down.
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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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If performed on a regular basis, cardio exercises can improve your cardiovascular system and increase your chances of living a longer life.
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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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Bodybuilding.com - Growth Spurt: 30 Pounds Of Muscle In One Year. - 0 views
www.bodybuilding.com/...pounds-muscle-in-one-year.html
strength program training muscle growth bodybuilding healthy body fitness exercises
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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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GOALS Create mini goals. Don't just expect to put on a ton of muscle in one year without checking yourself along the way. Set weight-gain goals every 2-4 weeks and evaluate the results. If you fall short, make an adjustment for the next goal. When you stop setting goals, you stop critical thinking and stop making gains.
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MAINTAIN Every 8-10 weeks, take a couple of weeks to prevent a plateau. Don't stop training, but back off a little and let your body recover. Stop trying to get stronger and don't push sets to failure. After two weeks of maintaining your previous gains, go back to 110%. Reduce your calories during this back-off phase as well. This gives your body a break from digesting and utilizing all the food you nee
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FST-7 This is the advanced training technique I've used with all my athletes.
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Basically, you train that bodypart heavy as you normally would on any given day, keeping the rep range at 8-12, but on the last exercise you perform the 7 sets to finish off that particular muscle, with minimal rest in between to get the best pump possible.
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Alternate the first exercise between dumbbells, barbells and machines. Use them all each workout, but change the order and angle. On all chest moves, you must arch your back, throw your chest high and keep your shoulders back. This takes the shoulders out of the movemen
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Low-rep flat-bench presses (fewer than eight reps) are a quick way to tear a pec. Use a full range of motion on all exercises. The only exceptions are intensity multipliers used on the last set. When you reach failure, push your muscles further with assisted negative reps or partials. Lean forward on dips to emphasize chest.
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Work the angles. There are three sides to the shoulder muscles and countless angles to hit them. Sit, stand, lean; barbell, dumbbell, machine; use them all. Start the workout with a press. Hit the big compound movement while you're strongest. Don't be afraid to work your rear delts near the beginning or middle of the workout. If you always do them at the end they will never grow!
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Warm up your shoulders, chest, triceps and rotator cuffs before training. The shoulders are vulnerable to injury. Try seated lateral raises to really isolate the side delts. This is my favorite move to build round shoulders!
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BALANCE YOUR PROTEINS: Take in protein of all types from all sources — fast acting, slow acting, whey, casein, egg, fish and animal proteins (beef, chicken, turkey, etc.).
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WHERE'S THE BEEF: Beef is great for offseason growth. In addition to the amino acids, you get tons of B vitamins, iron and testosterone-boosting fats.
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JUNK IT UP: Don't be afraid to eat some junk food once or twice per week. This boosts your metabolism and gives your body a different type of fuel. Stick to the "clean junk." These are calorically dense, but not super greasy foods. Examples are pasta, burgers, steak, sweet potato fries and cheesecake.
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If you want to grow, insulin spikes are your friends. You just have to time them correctly, like breakfast and postworkout. These are the times to have some fast-acting carbs that quickly replenish glycogen stores.