View allAll Photos Tagged overtraining
... now if only I could convince myself of that.
Gyp cut her pad (or opened a crack in it, not sure) at the river on Thursday. We have our Regional Agility Championships in 3 weeks, which means barely any training, if any, before our event, to give the cut time to heal.
I am an 'everything happens for a reason' person, but this is really testing my beliefs. Perhaps this is preventing me from overtraining, maybe this happened instead of something far worse like a permanent injury. Perhaps it is taking the stress away I was having about planning the event, running all of my dogs, wondering how I am going to manage - because right now, that is the last thing on my mind. I feel I am being selfish, and I should be happy it is not worse, but we work so hard to train for this event, and I want to give Gyppie her chance to shine, because she deserves it, she always tries her hardest for me.
This photo was a quick snap, Gyppie loves her dad and I loved the feeling of LOVE in this photo, and I thought it was perfect for this project.
I just want a safe, speedy recovery. She is no worse for wear, but we have to keep it clean and wrapped and let the healing happen.
Now if only this sick to my stomach feeling would go away.
21/52 - 52 weeks for dogs
Steph's crazy. I love her. About as much as I love this job. While the middle schooler she just broke was busy crying on the ground, his two friends run back into the lounge. Run back into the place you're trying to destroy. Okay then. They split once they head inside so Steph and I ran after one each. While I was tailing the goon I chose I noticed there were crates and bombs all over the place. They weren't just gonna burn this place down, they were gonna take it out and everything on the block. Lucky we got here when we did. There's gotta be something else about this place if Crane's going this far to get rid of it, though. I see the goon dive into the bar. Heh, I can still see full bottles on the shelves. Probably all taste horrible. I wouldn't know, I'm no drinker. The goon was hiding behind the bar table, so I got out a smoke pellet to...well, smoke him out. Out of nowhere he then pops up out from behind and...what's that in his hand?
*CCRSHH*
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Breaking that moron's nose was fun. Honestly whenever I deal with losers like that I feel like I'm overtraining for this job. Whatever. His two friends run back into the lounge for whatever reason so Tim and I follow. They split up inside so I took one and Tim took the other. While I'm chasing the goon I can't help but notice the crates and bombs everywhere. Sheesh, they really were gonna light this place up. Seems like alot of effort just to cover some tracks, though. There's something else here. The goon runs into a backroom and I follow. I throw back the door and the smell of old cigars hits me hard. Gross. This is Penguins private office. The red carpet and gold trim isn't doing him any favors. The aquariums are a nice touch, though. No time to admire anything, though. I see the goon and I have him cornered. He's digging through one of those crates. A gun's not gonna do much for you, buddy. Wait, that's not a gun, that's a--
*CCRSHH*
"Their minds are wounded...but they will recover. The worst has past and now all they have to worry about are a few uneasy nights."
"That's good. I was a bit worried..."
"It's truly amazing. I searched their minds and I see remnants of incurable insanity. You somehow saved them from what should have left them doomed."
"Seriously?"
"Yes."
"Whoa...."
"...Jackie, I'm aware of what you did to Scarecrow. I searched his mind as he was being apprehended and noted the damage. Why?"
"You don't understand, J'onn. He saw their faces. Tim and Steph's...."
"I doubt he knows their identities. Do you understand how reckless it was to wipe his mind? Someone as inexperienced as you, you could have rendered him a vegetable."
"I know. I feel terrible about it, but I had to! There's already enough bad guys who know Tim and Steph's faces. Scarecrow was the last one who needed to know! And if Batman finds out..."
"There's a story behind this, isn't there."
"Yeah. The last time Tim and Steph lost their masks, they lost their costumes, too. Temporarily, but still. Bruce took away their costumes and pretty much put them in bootcamp. Really overtrained them sometimes..."
"This does not surprise me in the slightest."
"Please J'onn, you can't tell Batman about this. I don't even wanna think about what he'll do to them..."
"...very well. This is our secret. But promise me that you'll never ever wipe another person's mind no matter what the circumstances."
"I promise. Believe me, I never want to do that ever again. Thinking about it makes me wanna puke..."
"Good. Now, let's leave these two to rest. How's your back, by the way? Did Mr. Pennyworth treat your wound?"
"Yeah. Still hurts, but I'll be alright..."
"Excellent. Mr. Pennyworth is a good man..."
..................................................................................
"....Steph?..."
"....yeah Tim?"
"....I love you...."
"...I love you too..."
Crazy lives and lack of time make us choose short and high-intensity workouts. Moreover, we know that they burn fat very effectively, boost our heart, muscles and bone health more than prolonged moderate intensity classes. But remember: it also takes longer to recover from them! Slowing down from time to time is good. Schedule that consists of merely high-intensity workouts can easily lead to overtraining syndrome that is characterized by fatigue, bad sleep and irritability. So, try to add some easy days to your timetable! Visit yourpt.pro for more interesting information! Your Personal Trainer.
ДОЛЖНА ЛИ КАЖДАЯ ТРЕНИРОВКА ОСТАВЛЯТЬ ВАС БЕЗ СИЛ?
Cумасшедшая жизнь и постоянная нехватка времени все чаще вынуждают нас останавливать выбор на максимально коротких и максимально интенсивных тренировках. Тем более, что они доказали свою эффективность в снижении веса и улучшении метаболизма! Но помните: после таких занятий организму требуется больше времени на восстановление. Обязательно разбавляйте их низко- или среднеинтенсивными программами! Если спортивное расписание будет состоять только из тренировок, которые выжимают из вас все силы, то можно заполучить синдром перетренированности. Среди симптомов – усталость, раздражительность, бессонница. Так что постарайтесь найти баланс!
Хотите знать больше о тренировках и здоровом питании? Заходите на сайт youtpt.pro. Ваш Персональный Тренер.
1)
Mike Woods at the Running Room (2011)
============================================
2)
Article in the Ottawa Citizen newspaper, August 28, 2013
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
(photo by Julie Oliver, Ottawa Citizen) Ottawa's Mike Woods will ride for the Garneau-Quebecor team in the inaugural Tour of Alberta
Title of Article: Ottawa’s Mike Woods’ Journey from Runner to Racing in the Tour of Alberta / Elite rider brings his ability to suffer to the sport.
By Gord Holder, Ottawa Citizen
OTTAWA — Mike Woods still wants to go to the Olympics. On two wheels, though, not two feet.
Put the Tour de France on his amended list of career goals, too.
The 26-year-old Ottawa athlete was once one of Canada’s top middle-distance runners. In the span of a month in 2005, he set national junior records for the mile (3:57.48) and 3,000 metres (7:58.04) and won the 1,500 metres of the Pan American junior championships. He was in the top 50 in the world.
“I thought, and I imagine anybody else that was following my career thought, that running was what I was going to be doing for the next 10 years at least,” Woods says.
Not even close, as it turned out. Woods was overtraining, racing too much and practicing sloppy diet habits — “just not doing everything that an athlete at that level should be doing, and things really started to fall apart.”
Falling apart translated into three stress fractures of the navicular bone in his left foot. Surgery in 2008 and 2010 didn’t solve the problem. “It was awful,” he says.
A 2008 graduate from the University of Michigan, which had granted him a full track scholarship, Woods started looking for jobs and entertaining the idea he would no longer be an elite athlete.
About that time, however, he began borrowing — stealing, really — his father Barry’s recreational bike for cross-training. Friends with cycling backgrounds were impressed enough to encourage him to enter Ottawa-area races.
Now, still super-competitive and confident in his ability as an endurance athlete, he continues to want to see how far he can go in cycling. The bar is set high.
“I’d be lying if I didn’t have these high expectations right off the bat,” Woods says. “I did want to see if I could get on a team that competed at the Tour de France or make it at the Olympic level.”
“Those two goals are goals of mine now, and they’re way more realistic than they were when I started, but they’re still lofty goals and it’s still going to be a really tough process in terms of achieving them.”
Woods rode last year for Stevens Racing, based at The Cyclery bike shop in Old Ottawa South, and strong results led to a spot on the national team for the 2012 Tour de Beauce. His performance there, in turn, led to this year’s gig with Quebec-based Garneau-Quebecor, which has named Woods and Kanata’s Alex Cataford to its entry for the inaugural Tour of Alberta, a six-day, 800-kilometre event starting next Tuesday at Edmonton.
A week after the Sept. 8 finale in Calgary, Woods will compete for the Canadian National Team in WorldTour races at Montreal and Quebec City.
Between them, Woods will be face-to-face and wheel-to-wheel with some big-name cyclists. Also riding in Alberta are 2011 Tour de France winner Cadel Evans of Australia, Slovakia’s Peter Sagan and 2012 Giro d’Italia champion Ryder Hesjedal of Victoria. Spain’s Alberto Contador, who won the 2007 Tour de France and 2012 Vuelta a España, but lost 2010 Tour and 2011 Giro titles because of doping, will ride in Quebec.
“Based off the way my training has been going and based off my abilities, I’m more excited as opposed to scared,” Woods says. “Obviously it’s going to be the hardest bike race I’ve ever done, but it’s also going to be a good measuring stick and a good opportunity to showcase my ability against some of the best guys in the world.”
At 26, though, Woods is an “old” cycling prospect, and he needs more experience racing on two wheels. In a technical sense, he knows he must develop and maintain a smoother pedal stroke and enhance the leg strength that is key to time trials, admittedly the weakest aspect of his riding.
On the plus side, he has previously displayed what it takes to succeed in track and cross-country.
“The one advantage that I do have is that there are a lot of running and cycling, and I did run at a professional level, I did run at an elite level,” Woods says. “And, despite the fact that cycling is so new from the tactics perspective and a couple of other aspects, the same principles apply: You still have to suffer a tonne.
“That’s one of my skill sets. There’s no hiding in a 1,500-metre race, a cross-country race. You have to know how to suffer, and I think that’s one of my strongest assets as a cyclist. When things get really tough in a bike race, I’m often still around.”
Besides Woods and Cataford, the Canadian under-23 time trial champion who turns 20 on Sept. 1, the Tour of Alberta also includes Gatineau’s Jean-Sébastien Perron, 27, and Derrick St. John, 36. Stevens Racing members, they will compete for the national team.
For inspiration, Woods can also think about Svein Tuft. The 36-year-old from Langley, B.C., this year became the oldest Tour de France rookie of the modern era.
Tuft received the symbolic “Lanterne Rouge” as the last racer to complete the tour, but he still crossed the finish line in Paris. A year ago, Tuft was Woods’ teammate in the Tour de Beauce.
“I was really lucky to be on that team with him,” Woods says. “He’s a really interesting guy, and he has kind of proven that you can kind of get into the sport late in the game and still have success.”
gholder@ottawacitizen.com
Twitter.com/HolderGord+
============================================
3) Article in the Ottawa Citizen by Martin Cleary, December 1, 2015
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
title: Gatineau cyclist, Michael Woods, pushes the limits
Canadian cyclist Ryder Hesjedal, the 2012 Giro d’Italia champion, owned the record as the fastest man up the mountain. But after Woods, who has used his track training to become an accomplished cycling climber, survived the adventure, he had bested Hesjedal’s standard by 40 seconds.
When Woods finished, he received accolades from Jonathan Vaughters, the manager of the Cannondale-Garmin pro cycling team on the elite 17-team WorldTour. Vaughters also was a noted climber with the former U.S. Postal Service team and once held the Haleakala climb record in 1993 at 2:38.
“When I broke the time, that put me in a special place in his (Vaughters’) heart. He followed my progress from then,” said Woods, who again met Vaughters in February, after placing 12th overall in his 2015 season-opening Volta ao Algarve em Bicicleta race in Portugal. That result was highlighted by a fifth-place showing in the fourth of five stages.
After Woods had a standout performance in August at the Tour of Utah — winning the fifth stage to earn the leader’s yellow jersey, finishing second in the sixth stage and standing on the medal podium as second overall — he was presented a contract by Vaughters to join the Cannondale Pro Cycling Team in 2016.
“After my running career finished (2011), for the longest time I was afraid what would define me was what I did at age 18,” said Woods, who officially joins the Cannondale team on Jan. 1. He remains a member of Optum presented by Kelly Benefit Strategies team until the end of the year.
“That would have been devastating. I always wanted to be a pro athlete.”
He was hoping to be a pro athlete in middle distance running, but numerous foot injuries between 2007-11 quashed that dream. Since cycling was part of his cross training for track, he decided to venture into the world of cycling.
“I had a big aerobic engine. I was really explosive. I made a fast progression. I knew what it took to be a player. But I definitely was lacking in bike handing skills and tactical work. I had a lot of crashes (and broken bones),” he confessed. “I could stay with the best in the world, but I had now business being there.”
But during the past three years, while riding with Team Garneau (2013), Amore & Vita-Selle SMP and 5-Hour Energy (both 2014) and Optum (2015), he has developed into a quality cyclist and has earned a spot with one of the 17 best teams in the world, who will compete on the International Cycling Union’s WorldTour.
He signed a one-year contract with the rebuilding Cannondale team, but he’s not able to talk about his contract details. The minimum salary is 36,000 Euros or about $50,000 Cdn.
“I’m making very good money and I’m happy with the contract. It’s not (NHL) hockey player money, but it’s way more than I would have made in track,” Woods said.
He met the other 29 cyclists on the Cannondale team at a fall bonding session in Aspen, Colorado. Primarily a climber, his main duties will be to support the team’s sprinters. While that will be “a great learning experience,” he has been told he also will be given some higher responsibilities, allowing him to battle for top of the result-sheet placings.
The Cannondale riders will be spread throughout the world during the nine-month, 27-event season. Woods doesn’t expect to be part of this year’s top group, which will participate in events like the Tour de France. He will make his WorldTour debut in the opener in the Tour Down Under competition Jan. 19-24 in Adelaide, Australia.
One of the main goals for Woods this season is to make the Canadian team for the 2016 Summer Olympic Games in Rio de Janeiro.
“I will follow the (Cannondale) team schedule and there’s a good chance to go to the Olympics,” he said. “The Canadian criteria is subjective and is based on results.”
Woods added the 256.4-kilometre Olympic men’s road racing course along the Atlantic Ocean suits him perfectly as there will be 14 hill climbs. “That’s sweet for a climber.”
“This year, I want to establish myself as a guy going to the Olympics,” he said.
Martin Cleary’s High Achievers column appears bi-weekly on Wednesdays in the Citizen. If you know an athlete, coach, team or builder you consider a high achiever, contact Martin at martincleary51@gmail.com.
Leica M6 TTL
Leica Summicron 35mm f/2 IV "King of Bokeh"
Fuji Neopan 400
Microphen 1+0
8.5 min 20°C
Scan from negative film
Sept. 30, 2010, 6:59 p.m. This is not the time to rest. Get off the sofa and get yourself to the running clinic nearest you. Tonight is the first evening in the Running Room (Bank St.) half-marathon clinic. The participants are about to brave some rain in a 3 km run. The clinic's goal race is Ottawa's Hypothermic Half Marathon, on January 23, 2011. (See the photos from the January 2010 race.)
Half-Marathon Clinic Program
-----------------------------------------
Week….Date….Topic….Guests/Instructors
….….Running / Walking Safely….Jeffrey Dodds
….….Weather and Running / Walking….Jeffrey Dodds
1….Sep 30/10….Introduction / Welcome….Jeffrey Dodds
1….Sep 30/10….On-Line Clinic Features….Jeffrey Dodds
1….Sep 30/10….Run / Walk Club….Jeffrey Dodds
2….Oct 7/10….Proper Shoe Selection….Doug Kay
3….Oct 14/10….Bring a Buddy Night….Jeffrey Dodds
3….Oct 14/10….Dressing For The Occasion….Jeffrey Dodds
3….Oct 14/10….Goal Setting….Jeffrey Dodds
4….Oct 21/10….Nutrition….Michael Rueter
5….Oct 28/10….Injury Prevention….Paul Colebrook
6….Nov 4/10….Hill Training….Jeffrey Dodds
7….Nov 11/10….Instructors Choice….Jeffrey Dodds
8….Nov 18/10….Sports Psychology….Emily Boudreau
9….Nov 25/10….Stretching….Tina Windsor
10….Dec 2/10….Cross Training….Bryce Barker
11….Dec 9/10….Motivation….Jeffrey Dodds
12….Dec 16/10….Women and Exercise….Aileen Comerton
13….Dec 23/10….Speed Training….Mike Woods
14….Dec 30/10….Program Design….Jeffrey Dodds
15….Jan 6/11….Overtraining….Tracy Montgomery
16….Jan 13/11….Heart Rate Training….Phil Marsh
17….Jan 20/11….Race Day Preparation….Jeffrey Dodds
17….Jan 20/11….Race Plan….Jeffrey Dodds
18….….Final Wrap Up and Evaluation….Jeffrey Dodds
Re-signed for falcons after resigning from the club. Here training on the beach with fellow players.
But what is that he's wearing?
According to the Interweb:-
“It’s a load meter and it’s a new sports science thing,. t’s like a vest you put on underneath [your clothes] and you wear it in practice and it keeps track of the energy you’re burning.
What this load meter is, specifically, is from Catapult Sports, “a world leader in wearable athlete tracking technology” based in Australia. What the system does, according to my basic understanding of it, is track almost everything imaginable on the player wearing it. Analytics for athletes.
“Everything: speed, heart rate, distance covered,
“By gathering all that information, sometimes you’ll be able to tell if an athlete is being overtrained or how they’re recovering.”
You should follow a workout plan to get ripped that support your volume of intensity. Because by spending additional time in the gym causes burning of more calories. You should have to avoid overtraining, if don't want to get an extent of developing injuries. Follow mp45's perfect gym workout plan to build ripped body. Visit : www.mp45.com/men/
Sports injuries arise when people do sports or exercise. Overtraining, a lack of conditioning, and poor form or technique can all lead to sports injuries. Sports injuries are more likely if you don't warm up. Sports injuries can cause bruises, strains, sprains, rips, and fractured bones. Muscles, ligaments, tendons, fascia, and bursae are among the soft tissues that might be damaged.
learn more at: r3stemcell.pk/
Hello, friends!
For thise who missed out the project announcement "I'm getting serious!"; it is a calesthenics related experiment in which I attempt to transform my athletic-but-scrawny appearence into an Amell-like (Arrow) superhero physique.
Time for a brief report on how my muscle-boosting project is going so far. I know, I initially said I'd post every weeks workouts on sunday, but when creating my program, I decided to change my schedule every two weeks. Due to this, here I am after two weeks, bringing you the past 14 days' training pattern.
The last two weeks, I worked with a split of three workout types in two circuits each week. My schedule was the following:
Monday:
Push/Core excercises
Tuesday:
Leg excercises
Wednesday:
Pull/Core excercises
Thursday:
Push/Core excercises
Friday:
Leg excercises
Saturday:
Pull/Core excercises
Sunday:
Rest/Recovery and alot of food
I trained each different core elements on Wed. and Thurs. to avoid overtraining and muscle confusion.
"Training pattern"
I'm trying to keep it functional and I only do body resistance excercises. An average workout takes between 20-40min.
To have an example: on a push/core day, I might do half-flying, classic and weighted pushups, each in six sets of 3x20 and then 31x5 reps. I rest half a minute between sets and up to 1,5 minutes between supersets. I then add a core finisher, consisting of 3-6 excercises, each done in a 10,8,6 reps descending ladder pattern. Note that killer intensity gets you better results than many reps ;)
"Diet"
I'm currently taking in 4-6 meals a day depending on the free time I have. That ideally looks like this:
Meal 1:
Boiled egg, 100 g oats and milk, extra protein rich bread. It is important to start the day with lots of carbs and protein!
Meal 2:
Carved out fruit slices (apple works excellently) filled with peanut butter (Aim for 50-100 g peanut butter) OR 50 g soy beans/ peanuts or something similar.
Meal 3:
Usually the post-workout snack. Homemade protein shake, most simple to make by blending 500g of lean quark with 300ml of milk and 100ml if water. Add cinnamon fir taste. Supplies up to 65g of protein with minimal fat.
Meal 4:
Usually dinner. Steamed fish (salmon's a fav) OR Chicken-rich curry+rice OR pasta OR a steak with potatoes/steamed veggies.
I entirely exclude processed sugars and empty calories from my meals for a maximally efficient diet.
First results?
In two weeks, you can't expect to build 10lbs of extra muscle, yet, I feel my overall stamina has already improved. I also look more "dense" already, but mostly because of enhanced blood flow in muscles. I've become 1kg heavier without storing visible fat. Note though that it probably isn't normal to gain 1kg in 14 days as a beginner; I regularly worked out before for three years. I have simply but more focus on gains and intensity with this project. Feel free to adapt my diet suggestion or workout pattern, but note that it's clever to seek medical advice when beginning a new training.
Disclaimer: I do not own the picture above. I have edited it to serve as a title picture for this article.
Overtraining? via /r/strength_training t.co/JXRNL4mgg5 #StrengthTraining #HealthFitness (via Twitter twitter.com/BestProteinPow/status/823073043438301185)
I have 30 days (sometimes 1 more) to get something to Geronimo to include in the Lafayette Letter. So, when do I start writing? Usually around the 2nd email I receive from him insisting that I get to work because the next issue is going to press in a few days.
I really don’t know why I procrastinate when it comes to writing stuff for the Letter.
I tell everyone, myself included, that I’m just too busy, but somehow I don’t think laying on the couch watching biographies of Kristy McNichol and the like qualifies me as being busy. Not even if I call it research because I’m including it in this column.
I also watch a lot of news channels for the politics, but I could get the exact same news in a shorter span from Countdown with Keith Olbermann and The Daily Show with Jon Stewart that would free up a lot of time for more productive things. Things like…well, getting my piece to Geronimo in a timely fashion, for one.
And, I could be exercising more. I don’t know if you’ve noticed, but I’m starting to get huge sitting up here in my ivory tower.
On a whim I decided to sign up to walk a non-competitive half marathon in Detroit this October. I tell myself that I have to start training now and not listen to what my blasé brother shared from his experience in last year’s marathon.
“We almost missed it!” He says. “We closed the bar the night before and would have slept though it if a friend who was walking with us hadn’t banged on our door and woke us up!”
So, it must have been hell, I tell him thinking he would impart some regret over his foolish behavior.
“Naw, it wasn’t that bad,” he responds. “We ended up doing it in about 3 and a half hours. I had to go to the bathroom a few times, but I sang Motown songs as I walked along--still sorta drunk from the night before--annoying everyone around me. “
I think I’ll just train the old fashion way.
Speaking of which, I was laying on my couch this afternoon trying to decide upon a good time to take a walk and begin my training when the earthquake hit and got me up off my prone position in a hurry.
I grabbed my cameras and ran outside to document the damage for the various newspapers that pay me for this sort of thing. Only…nothing. No damage that I could see anywhere. I mean, thank God and all that, but without photos I don’t get paid!
I went to Vons Market thinking I could get pictures of the liquor bottles smashed against the floor…nothing.
I went to Acres of Books to get shots of tomes scattered throughout the aisles. Nope. Still nothing.
Villa Riviera for pictures of fallen gargoyles? No such luck.
I’m walking around half the city at a pretty brisk pace with absolutely no payoff, but then it hits me--I’m exercising! I flick some sweat off my brow and motor on back towards home with a genuine feeling of accomplishment swelling in my chest.
I had begun my first day of training for the October Detroit-Windsor Non-Competative Walking Half-Marathon!
After that I went to the House of Hayden for a cocktail. I mean there’s such a thing as overtraining.
(on the left)
AKA: dashcollins
Home: Franklin, TN, originally from West Michigan
Bikes I Ride: K2 Mod 4.0 (road), Cannondale F400 (mtb)
How I support my bike/tri habit: Sales Forecast/Data Analyst for General Motors.
Best time on a bike: My first triathlon, for which I had totally overtrained and smoked everyone on the bike portion at least (not so good on the run).
Worst time on a bike: Getting lost in the trails at Natchez Trace State Park. We were out there lost for hours, and I kid you not, the vultures were circling. Obviously, we found our way out, but I would HIGHLY recommend a good map/GPS.
My Motto: You don't get something for nothing. It's all about sacrifice. What are you going to give up to achieve that goal??
Favorite Website: www.beginnertriathlete.com
Favorite Post-Ride Food: Protein smoothie...or beer/wine/martini.
Grab Bag: I have two little girls who I hope will grow up to be strong, athletic women. I'm doing by best to be a good example for them!
via WordPress ift.tt/2Am0Vqt
Fitness is the essence of a man.
Fitness is the ability of a person to do his normal everyday tasks with full alertness and vigor without worrying about fatigue afterward and with extra energy in reserve which can be useful when emergencies arise or during leisure and recreation. Overall fitness must be the primary goal every man must try to achieve. In fitness, no one is ever too young or too old for improvement.
One’s fitness can be improved by engaging in aerobic exercises and strength training. There are three components of overall fitness that every man must focus on working out in order to be in a healthy, tip-top shape. These are cardiovascular work, strength training, and of course, these should be coupled with a healthy diet.
Staying strong by building muscles. Man’s fitness regimen should include a work out routine that aims to build the muscles. Aging causes a decrease in muscle mass of five to seven pounds (2-3.2 kgs) of muscle for every ten years in one’s adult life given that he lives an inactive lifestyle.
Truly, the saying “use it or lose it” is very applicable to the muscles. Fortunately, there is a good solution for this. Loss of muscle mass can be replaced by engaging in strength training.
Improvement of Man’s fitness by cardiovascular work out. Flexibility exercises, strength training, and cardiovascular work out surely help boost a man’s fitness and all these should be part of a man’s work out scheme.
But of all these, cardiovascular work is the most necessary. Exercises under cardiovascular work conditions and develops the cardiovascular system and also works out large muscle groups.
So if a man does not have much time for working out, devoting whatever free time he might have to aerobic exercises would do him fine. He might have to pass out on developing those biceps but so long as cardiovascular work out exercises are done, then the blood pressure, heart and cholesterol levels will be fine to keep you staying happy and healthy.
The essence of nutrition to man’s fitness. It is best as well as well recommended to eat whole and natural foods frequently than do it on large amounts in one to three sittings. Always keep variety in mind when doing the shopping.
This will ensure that one is getting most if not all of the nutrients and minerals needed by the body to keep fit and healthy. Always keep the three important macronutrients in the diet; these are fats, carbohydrates, and proteins. Prioritize proteins though over carbohydrates but never exclude any one of the three on some fad diet.
Some tips in keeping a man’s fitness level high, efficient and safe:
1.) Drink plenty of water all throughout the day, especially when working out.
2.) Do exercises properly using the correct techniques, whether it’s weight lifting or aerobic exercises. Always read and understand, and follow, of course, the instructions outlined by the personal trainer.
3.) Make sure the is always a spotter when lifting weights.
4.) Challenge the muscles, but make sure that it’s kept safe.
5.) Stretch, warm-up prior to working out and cool-down gradually after sessions.
6.) Check the equipment for safety before using them.
7.) It is better to do less than overdo the whole thing. Overtraining will exhaust enthusiasm and kill performance.
The post Be A Man of Fitness appeared first on All About Fitness.
via
Sleeping should be the easiest, most natural thing in the world for us. Yet, more than 100 Million people in the U.S. alone suffer from poor sleeping cycles, meaning they struggle to fall asleep and stay asleep and suffer with long-term sleeping disorders.
Recent studies show that both sleep quality and quantity have declined over the past few decades. According to Centers for Disease Control and Prevention (CDC), more than 33% of American adults do not get the recommended 7 hours of sleep compared to 10% just 70 years ago.
Sleep is necessary for our bodies to function properly. Think about what an occasional night without sleep makes you feel the next day. Most people feel grumpy, irritable, rundown, and exhausted.
Adequate sleep is a necessary human function that affects our immune system, brain function, ability to lose weight, cardiovascular health, and productivity.
How do you get the best nights sleep ever?
· Cultivate soothing pre-sleep routine
Cultivating a pre-bed routine is the best way to wind slow down your body and prime it for sleep. With the routine, you will establish a clear association between certain habits and sleep – this lets your brain and muscles know that it’s time to decompress.
Think about the things you do before you turn in for the night. If you’re doing overly stimulating things, you might have more trouble falling asleep. Instead, find a relaxing activity and set at least 30 minutes aside before bed. This may include; reading, listening to relaxing music and deep breathing exercises or even knitting. Follow with other usual pre-bed activities such as washing your face/bathing, nightwear and brushing your teeth.
·Progressive muscle relaxation
This is a simple exercise which involves tightening and relaxing one muscle group at a time. Lie on your bed to increase your chances of falling asleep. Start with your feet and work your way towards your neck- tensing and releasing each muscle. You should be able to feel your muscles relax and become loose. By the time you get to your neck, your body and mind will be relaxed enough to fall into your best nights sleep ever.
·Block out distractions
Decluttering your mind is an absolute prerequisite for sleep. Mental chatter such as worries over money and time make it hard for you to fall asleep. Engage your mind in repetitive mental exercises such as counting down from 100, alphabetizing and reciting your favorite quotes or lyrics. This will quiet your mind and help you sleep faster.
· Practice Journaling
Write down your thoughts, feelings, and worries before sleep. According to a study conducted by Journal of Experimental Psychology, writing in a journal 15 minutes before bed helps you to worry less at bedtime and achieve better sleep. In addition, writing down your sleep quality such as dreams and length of sleep and how well you rested also helps the quality of sleep you get. A sleep diary will help you recognize patterns in your sleep that need improving. How can I sleep better at night naturally?
·Find the underlying cause
There are many reasons that could be wrecking your sleep including; high-stress levels, relationship stress, illness, pain, over-reliance on technology, depression and more. Finding out what might be causing your sleep problems is the first step to a better nights sleep.
·Stick to a sleep schedule
Your body has a regulatory system called the circadian rhythm. It’s like an internal clock which helps your body feel energized and drowsy around the same times every day. Having the same sleeping habits such as a set bedtime ritual,where bedtime and wake up time is the same helps regulates your internal clock and stay asleep for the night.
·Relaxation techniques take steps to manage stress
The right amount of stress helps us to do our best, keep alert and be energetic. However, too much stress during the day can cause sleepless nights. Stress, anxiety, and depression which are the most common causes of insomnia.
For you to have better sleep at night, it is important to learn how to sort out worries, anxiety, and concerns. Practicing mindfulness, meditation, light yoga and pirate stretches can help you reduce stress before bed and sleep better.
·Pro-sleep foods
There are many foods that contain naturally occurring substances which relax your muscles and encourage sleeping better. Consider adding having some of the following foods and drinks before bed; almonds, whole grain crackers, salmon, bananas, cherries and, passionflower tea, and low-fat warm milk. It is also important to watch what you eat before we sleep. Avoid spicy foods, fried foods, sugary cereal, hot sauce, coffee and soda before bed as they make it a lot harder for you to fall asleep.
·Exercise
Recent studies show that physical activity improves the sleep of people with chronic insomnia and sleep apnea. Regular exercise reduces stress levels and improves anxiety disorder- common causes of sleep problems.
Exercising in the afternoon is particularly helpful. Exercise increases your body temperature and the temperature drop after exercising will help you fall asleep at night. Studies have also shown that exercise increases the time you spend in deep sleep.
It is important to note that vigorous exercises before bed and overtraining can lead to sleep difficulties. You can perform moderate aerobic exercises before you go to sleep. Mind-body exercises such as stretching and yoga contribute to more restful sleep by helping you to relax.
What are the best conditions to improve your sleeping?
·Organized, clutter-free bedroom
Having a clean, sleep hygiene, organized bedroom waiting for you makes bedtime more enticing. Get rid of all clutter in your bedroom. Clutter around where you sleep will make you stressed. A clean space also allows you to breathe more easily.
Consider rearranging the furniture and clear dirty laundry off the floor. This will create more space to put your mind at ease. While you’re at it, wash your pillows, bed sheets and clean your mattress. Do this in spring to get rid of allergens and dust mites. The result will be less sneezing, itching, and congestion and therefore, less trouble sleeping.
·Dark and quiet room
Our bodies are affected by both light and dark environments. On the one hand daylight, hours naturally power our brain signaling to us when it’s time to wake and on the other hand dark environments signal it’s time to rest.
· Create a good bedroom environment
However, modern living exposes to unnatural light sources such as bulbs, smartphones, e-readers, televisions and more. This causes our brain to repress the production of melatonin- sleep hormone and makes it harder for us to fall asleep. It is therefore important to avoid harsh lights before bedtime.
Noise is also another big distraction. Your sleep environment should be dark and quiet. Try installing low-wattage incandescent lamps or a dimmer switch in your bedroom. Get rid of any devices and technology (including T.V.) that may be keeping you awake and clear any sound or disruptions before bed.
·Optimum room temperature
Hot and cold rooms can seriously affect how you sleep- you are more likely to wake during the night if your bedroom uncomfortably hot or cold. Your body cools down when getting into sleep mode and sleeping in a cool environment will your body maintain the low temperature. The ideal sleeping temperature for adults should be 16-18C (60-65F) while young children and elderly people may require a slightly warmer environment.
How can I get deep sleep at night?
The deep sleep stage is when your body and brain waves slow down. It is an important part of the sleep cycle is the restorative sleep state where muscles receive more blood supply, body tissues are repaired and energy levels are recharged. It’s important for maintaining, repairing, and rejuvenating your body and brain. Since deep sleep is elusive, here are some ways you can achieve the deep sleep stage;
·Use Pink noise
Pink noise is a natural-sounding mix of high and low-frequency sounds. A recent study showed that pink noise significantly increased deep sleep and enhances the brain activity associated with deep sleep. Other studies have shown that pink noise also improves sleep quality and induces more stable sleep.
·Adjust your sleep position
Fetal position (side sleeping) is the best sleeping position. It allows the spine to straighten out, lowers your heart rate, increases blood flow and reduces constipation. In addition, side sleeping takes pressure off your lower back and helps you achieve the deep stage in your sleep.
·Take a warm bath before bed
A warm bath raises your body temperature and the subsequent cooling down tricks your body into thinking you have gone from daytime into night-time relaxing you for the best nights sleep. Sleep cycle follows cooling phase of your body’s temperature cycle and getting a hot bath will help you get into the deep sleep stage faster. The biggest benefits of a really good nights sleep
·Strengthens immune system
Sleep is one of the best ways to strengthen your immune system and fight off disease. Your body needs sleep to regenerate infection-fighting cells and antibodies. This is why people who don’t get enough/quality sleep are more prone to get sick after being exposed to bacteria and viruses such as the common cold virus. Furthermore, lack of sleep is associated with diabetes, heart disease, poor immune systems, and poor mental health.
·Restores energy
A good night’s sleep will restore energy and replenishes your body. The deep sleep stage dramatically recharges our energy levels in the brain regions that are normally active during waking hours. In addition, sleep decreases your energy metabolism and conserves it for when you need it the most needed.
·Enhances brain function and improves memory
Sleep triggers different changes which strengthen connections between nerve cells and the brain. Your brain consolidates learned experiences and transforms weak, short term memories time into more permanent fixtures.
·Reduces Stress
A good night’s sleep is important for lowering anxiety and stress levels in the body. Sleeping is the best way to recharge and remove your day’s stress. However, too much stress can also affect the quality of sleep you get at night.
·Promotes skin health and youthful appearance
Quality sleep and healthy sleeping is important for skin health. Poor sleep can lead to increased inflammation hurting your skin’s quality or causing skin conditions such as acne or psoriasis.
Your body’s hydration also rebalances while you are sleeping. This enables your skin to recover any lost moisture while excess water is removed. Poor water balance due to lack of sleep can lead to dry, flaky skin, and under-eye circles and more visible wrinkles.
Simply having a bedtime routine and adding a daily melatonin supplement can help with sleep deprivation and help restore the disrupted sleep you are suffering from.
On top of this a luxury bed linen like our Jersey Knit TShirt bedding can also help as luxury sleep aids.
from The T-Shirt Bed Co www.tshirtbed.eu/your-ultimate-guide-to-the-best-sleep-ever/ tshirtbedeurope.tumblr.com/post/182396392422
GV711.5.R53 2008
This will be an excellent reference for coaches, athletes, sports medicine professionals, exercise physiologists, students, sport psychologists, athletic trainers and sports physiotherapists. Through current experts perspectives and athletes personal experiences, the reader gets a broad and engaging account of the intra- and interpersonal aspects of why people overtrain and the outcomes of overtraining. The reader can use this information to better understand the dangers of overtraining and how to prevent it.
OVERTRAINING! è un #IntegratoreAlimentare in polvere con L-glutammina, #SaliMineraliAlcalinizzanti, vitamine del gruppo B e C con edulcorante. La vitamina C interviene nelle seguenti normali funzioni fisiologiche: la funzionalità del #SistemaNervoso e la funzionalità del sistema immunitario durante e dopo l’intenso #EsercizioFisico. Le Vitamine B1, B6 e B12 contribuiscono al fisiologico #MetabolismoEnergetico. #Magnesio, calcio e #potassio, contribuiscono alla fisiologica #FunzioneMuscolare
There is good reason why top athletes now integrate the new energy source into their training and competition programme.
For instance, the German national men’s biathlon team are professed AIRNERGY fans.
The athletes report that, with the help of AIRNERGY, they remain healthy and can perform well even during hard training phases. They also say that their bodies regenerate faster after stress. The organism handles training stimuli better, so that it is possible to train even harder without lapsing into overtraining phases.
via Tumblr ift.tt/1qz9LC4
Subscribe please; Several of our other articles have discussed the topic of overtraining, a phenomenon that you must take seriously. Definitely required reading for anyone just starting…
muscle building tips
via Blogger ift.tt/1w86wUa
Hyper Tone excel So let us make use of this strategy to initiate development in building muscle tissue. Let's consider an example of a six- week instruction cycle. Your body can only just remain much 'crime', or high intensity, from your own workouts. During the first fourteen days of large-power training the body changes its defenses to compensate for your wrongdoing. By increasing muscles to the wrongdoing the human body adjusts in days three to five. At about week six you struck on possibly a plateau, or the wall. Overtraining and exhaustion emerge as cortisol levels slip up and struggle with your Testosterone Booster ranges.[b][url=http://www.tryapext.com/hyper-tone-excel-spain/]Hyper Tone excel][/b]
Muay Thai can be addictive. It is a fun workout, and your body will free endorphins into your blood, making you feel great. But that’s no reason for you to overtrain. Don’t forget about the importance of rest days.
That’s when your body builds the muscles you need robust and reliable for the new challenges you intend to face. So sleep well, and don’t forget to include rest days, no matter how enthusiastic you might feel about your workout.