15 Aug
longer workouts

5 Tips to Make Your Workouts Last Longer

How To Work Out Longer

Many people are making the wise and praiseworthy decision to get into better shape. Whether this is for better health, enhanced athletic performance, or both, a key consideration for individuals is getting the most out of each and every workout session. While some people make much out of short workouts, when it comes to getting into great shape there are no shortcuts. This is where putting in extra time during a workout can deliver some big returns.

That being said, this process needs to be approached in a scientific manner in order to guarantee the best results. This article will present readers with 5 important tips that will help those who apply them to extend their workouts-and their fitness-to new heights.

1. Nutrition

One of the main goals of any workout program or regimen is to build lean muscle, strengthen connective tissues, and to improve cardiovascular fitness. As such, the body will need access to adequate quantities of the right nutrients in order to make this happen. As a matter of fact, those who perform intense workouts and fail to take their nutritional intake into account run a strong risk of injuring themselves, thus making all of their hard work for naught. When individuals are seeking to extend their workouts for additional gains, this principle becomes even more important to pay attention to.

So, what are some of the foods that are vital for long term muscular growth and fitness, as well as extended workouts?

  • Complex carbohydrates. Unlike simple carbs like candy, complex carbs such as potatoes or rolled oats are broken down by the body slowly over time, providing longer term energy that will go a long way towards enabling individuals to extend their workout periods.
  • Quick absorbing proteins. Protein from sources such as whey contains branched chain amino acids (BCAA). Researchers from Texas A&M report that by making sure to ingest BCAA’s a couple of hours prior to a workout, a metabolic process called gluconeogenesis is enabled. During gluconeogenesis, the body breaks down the amino acids in the whey protein into sugars that can be used for energy, boosting power and extending workout sessions.

2. Supplements

Once basic nutrition has been taken care of, the next step is the process will be to take advantage of some of the advanced nutritional supplements that modern science has made available. A daily multivitamin is a good place to start, but according to the University of Connecticut Sports Medicine Center workout specific products such as creatine monohydrate can work wonders as well. This is because the body makes use of creatine phosphates to produce power during very intense workouts such as strength training. Using as little a 2-5 grams on a daily basis will boost intensity and extend workouts as well.

Pre-workout supplements also exist. These are specific products designed to give you an energy boost and increased blood flow. Before you buy, make sure to check out some pre-workout product reviews.

3. Stretching

Many people believe that stretching is something that should be done after a workout to relax the muscles. While post workout stretching has its benefits, according to researchers at the Massachusetts Institute of Technology stretching properly prior to intense workouts enables the body to not only develop greater resistance to injury, but also gives individuals the ability to exert more energy over a longer period of time.

4. Mental Toughness Exercises

Mental toughness can be defined in many ways, but when it comes to workouts it can be described as a refusal to give up when the going gets tough. Just like any muscle, individuals can actually work on and increase the amount of mental toughness that they can bring to bear in any given situation. According to Scientific Brains, by working on visualization, goal setting, arousal control, and positive self talk, just about anyone can develop the same type of mental toughness exhibited by Navy Seals. Talk about extending workouts!

5. Proper Recovery Between Sets

Some people swear by using super sets-or minimizing the time between reps-as a training method. While this may have its place in some situations, in many cases taking a couple of minutes between reps during intense workouts will allow the body to recover enough energy to put out the maximum amount of effort during the next set of repetitions. This not only allows individuals to do more work overall, but it also allows them to go longer.

As can be seen, maximizing workouts involves some serious science. That said, those that apply the advice in this article will without a doubt develop the ability to extend their workouts farther than they ever believed to be possible.

References

https://en.wikipedia.org/wiki/File:Amino_acid_catabolism.png
http://transform.tamu.edu/want-slim-down-and-keep-your-muscle-mass-try-bcaas

http://www.bodybuilding.com/fun/bcaas-the-many-benefits-of-amino-acids.html

http://web.mit.edu/tkd/stretch/stretching_toc.html#SEC38

http://scientificbrains.com/4-ways-to-accquire-navy-seals-mental-toughness/

03 Aug
low testosterone in men

Symptoms of Low Testosterone in Men

Low Testosterone Symptoms in Men

Low testosterone is a common condition among aging men. As you age, it is natural to see a dip in testosterone production, however it is possible for levels to get too low and in turn may be caused by issues within the body such as chronic pain, injuries, diabetes, and obesity. Declining testosterone levels can cause a wide variety of symptoms because it holds so many roles within the body.

As we age, everything gets just a little harder. A dip in testosterone levels affects our ability to bounce back from a night out with the boys, or our recovery time from that intense workout. To help combat this natural process, we have to eat healthier and exercise regularly to maintain normal levels and keep our body healthy longer.

Testosterone is an important hormone in both men and women. It is linked to sex drive, muscle growth and development, and emotional regulation. Men produce ten times more testosterone than women and is produced in the testes and is at it’s highest levels in men between the ages of 14 to 21 years old.

What Are The Symptoms Of Low Testosterone?

One of the first symptoms people notice is hair loss. Minor hair loss may be normal due to aging or genetics, but lower levels in testosterone can contribute to a loss of body and facial hair.

Another major change in the body that becomes noticeable quickly is an increase in body fat. Testosterone is responsible for the way your body stores fat. When the body has a lower level of testosterone, it tends to hold onto everything we put in. This results not only in an increase of body fat, but can lead to a loss of muscle mass, decrease in bone mass, and the potential for cardiovascular disease.

With an increase in body fat, the body then requires more energy to complete simple tasks. Lower testosterone levels result in low energy and fatigue for seemingly no reason. You may even feel tired after getting a full night of sleep.

Energy & Mood

A lack of energy levels often leads to mood changes. Lower testosterone can be the culprit here as well. If you notice your mood erratically shifting or you are increasingly emotional, it may be a great time to visit your doctor. Depression, irritability, and issues focusing can all be caused by low testosterone. A recent study of men’s health shows that men with low testosterone are 4 times more likely to have clinical depression. If you are feeling down in the dumps, it is time to make the call to your doctor.

Last but certainly not least, men with lower levels of testosterone experience lower libido. For many, this is the driving fact for them to reach out to their doctor and have some tests done. Testosterone plays an important role in sex drive for men and low testosterone decreases libido drastically. Erectile dysfunction is another common symptom of low testosterone.

What Treatments Are Available?

If you or someone you know is experiencing any of the symptoms, it is important to see a doctor sooner than later. There are many treatments available for low testosterone which will help bring these levels back up. Common treatments include eating more protein, getting more Zinc in your diet, exercising more, losing weight, getting a better night sleep, and increasing sexual activity. Of course there are synthetic ways to increase testosterone as well, but many doctors will ask a patient to make lifestyle changes first before administering medications.

Electing to leave low testosterone levels untreated can be very serious. Diabetes, cardiovascular disease, genital numbness, and significant loss of muscle and bone mass can happen if left untreated. Call your doctor immediately if you experience any of the symptoms. Don’t wait until it is too late. Your health is just way too important.

Supplements

We recommend speaking with your doctor first before considering supplements. Sometimes they can work and sometimes they don’t. Your doctor will be able to determine what the best route to take is. After you speak to your doctor, you can check out some online testosterone booster reviews before making a choice.

Sources:

www.webmd.com
Men’s Clinic of America

03 Feb
reduced-fat-loss-and-gained-muscle

How to Find a Good Personal Trainer

sports-1050966_960_720Sports are for everyone – you don’t have to be a professional athlete to practice a physical activity, and also – you don’t have to practice every day. One of the most important benefits of practicing something is that it helps you in losing weight. Some people really need this, not just to help them live healthier, but they will get a body that will be fit and more beautiful.

Lack of activity and a sedentary life, combined with all that food that is available in the supermarkets can make you gain weight more than you’d want it too. It’s not always a bad thing, especially for very thin people, but for those who are predisposed to this, it can be a problem, as obesity is a hard situation for anyone.

Are you thinking to lose weight? If so, you may think hiring yourself a private trainer to help you in your weight loss transition. Several people, both those thinking to lose weight and build muscle, are hiring private trainers to help them reach their private goals. If you are considering hiring a private trainer but would like some extra information first, you have come to the right place. All through this article we will talk about what a private trainer is, what a training session is like, and how to find the true trainer for you.

 



The Trainer

To begin, let’s first talk about what a private trainer is. They are someone who is specialized to help you in your individual fitness goals. Based on their familiarity, they will assess your physical condition and fitness levels and set up a program to help you realize your goals. On top of teaching and really training you, a trainer is a great way to increase your motivation. Several citizens make promises to themselves to product_category_teaser_fitness-menexercises and lose weight, but most end up disolving these promises within a few weeks. Keeping incentive to train is difficult for anybody. They will push you to achieve your goals, considerably decreasing the chances of you breaking your individual weight loss promises.

When hiring a private trainer, there are more than a few things you will want to look for. The most significant thing is education. Be sure that they are certified through a trustworthy training organization. Not at all feel bad about asking them for evidence of education. Any trustworthy trainer will have no difficulty showing you their certification. Also, although it is not essential, your private trainer should be trained in CPR and first aid in case everything should ever go wrong.


The Session

During your first session with your trainer, your fitness level, body capacity, and health history will be assessed. You will then talk about your weight loss (or power training) goals and set up a training plan that will work fine based on your desires After your initial sitting, you will start working on these goals, doing work out and weight training schedules with your trainer by your side.


Finding the Trainer

joggingAlso, when hiring a private trainer, attempt to hire an important person who has a lot of experience. Ask them how several other clients they have, how long they have been working as a private trainer, and if they work with other public who have the identical goals as you. Some private trainers may be more competent for teaching power training than weight loss training, so asking them what they concentrate in is significant to obtaining your goals.

If you are considering annoying to lose weight, a private trainer is an outstanding way to get you one step nearer to your goals. A trainer will work with you, at a speed that is fine for you, to help you attain your weight loss goals. Use referrals from relations and friends or go to your neighboring gym today to locate a trainer in your area.

03 Feb
Walking woman

What You Should and Shouldn’t Do when Practicing a Physical Activity

adam helping person stretch-u985There are many things that you can do for your well being – a sport or another physical activity is always recommended, not just because it can keep you healthy, but because you can also stay fit.

Choosing something is very easy, and you have plenty of options for this – you can take fitness classes, swimming, weight lifting or yoga. This last one has become a trend, as it brings so many benefits for those who practice it.

With yoga rising more and more in popularity, several skilled instructors are looking to take their practice to the further level by becoming qualified yoga instructors. However, since nearly all aspiring instructors already hold a full-time job and may have a full promised load, finding a tutor training classes that works with their busy routines might prove to be a small piece of a challenge. Gratitude to the internet, several aspiring yoga instructors seek out their yoga tutor teaching online. While online teaching can be precious, it can have its drawbacks as well.

Here are the pros and cons for selecting your yoga instructor on the internet.

 

 

Pro Reasons

Generate A Schedule That Works For You – The principal reason why these persons seek out their tutor qualifications online is because they can create a learning timetable that fits in with their standard of living. For anybody who’s ever been held back from realizing their dream of becoming a yoga tutor due to a hectic timetable, online preparation can be a blessing.

6886103414391efc5d689532_640_MassageLatest Technology Makes Online training more Hands-On – While older online training formats lacked the hands-on feature of an in-person teacher, latest formats that use video create online yoga tutor training almost matching to an in-person plan. By using a web camera, tutors can watch their students live and make any essential suggestions. This format allows students to take pleasure in the experience of an in-person class from their individual home.

 

Con Reasons

No In-Person Training – Anybody who practices yoga understands the significance of in-person training. From mastering an asana to wisdom how to breathe properly, there is no replacement for hands-on training. With online training, there is no tutor present to make any corrections or alterations. However, latest styles of online training have found a method to correct this, as you’ll observe in the next pro.

Missed chances For Networking – One of the rewards of taking a tutor training classes through a studio is that students can gather their colleague teachers-to-be, create bonds with their tutors and become affiliated with a studio. Students who look for online, autonomous training lack these luxuries. However, while these are definitely rewards to an in-person plan, there are still many ways for online students to make these connections. As long as you carry on visiting neighboring studios and attending yoga-related proceedings, you can still generate these connections as an online student.

c6bf665c7e6ef0f054a484f0155de888The capability to obtain one’s yoga tutor training online can be priceless for those who aspire to become yoga tutors but felt held back by a tiring schedule. While there are surely benefits to studying through an in-person plan, newer advancements in knowledge make online tutor training more hands-on than ever. Eventually, it’s significant to continue to be an active member of your neighboring yoga community, even if you are learning online. This will help you really good, once you go aboard on your coaching career. The people that you get together now may end up being your co-workers.

Don’t forget that it can be as easy or as hard as you want it. Choosing your own schedule is the most important aspect that you need to keep in mind, but in a similar way, don’t postpone everything until the last moment. You have the possibility to make things as you want them, so follow your program, stick to the timetable and you will see that you’ll get to find a solution for everything.