10 sports myths that have hard life

10 sports myths that have hard life:


“No Pain No Gain”, “you will not get anything without supplements”, “doing abdominals is essential for having the chocolate bar on your stomach”. There seem to be more questions and half-truths in the market about sport and physical exercise for health than there are definitive facts, clear and verified. But the world of sports is a multi-billion dollar business, partly built on the sale of gadgets, DVDs or advice with incredible testimonials of people who would have lost their pounds and become canons.


Instead, good practices and simple truths remain prostrate, hidden, waiting to be brought to light. The result is a tone of misinformation about sport and exercise in general, and while the reality is different for everyone, we hold true for some of these myths about exercise. It’s time to do the housework.


1- No Pain, No Gain (We have nothing without nothing or pain)


While it is absolutely true that you have to push yourself and try to push the (temporary) limits of your endurance when you play sports, it is not true that the best workouts are those that leave you terribly exhausted , Sweating and on the knees the next day. The discomfort is natural, but the pain in no way. The idea that exercise should hurt is simply wrong, muscle pain during or after exercise usually suggests an injury, trauma. However, some muscle aches are inevitable, especially when you do an unusual and new exercise.


This myth has been refuted by doctors, physiotherapists and researchers, but it still persists because most people associate the idea of ​​pushing yourself to train harder with pain. It is important to remember that your workouts should always be a challenge, but that if you are experiencing pain, you should stop. In fact, if your workouts are hurting you, you probably will not be motivated to continue, which is exactly the opposite as what your training should be.


2 – Aches after sports are caused by lactic acid in the muscles


Where do these muscle pains come from the next day or the day after your training? These are muscle aches, and the belief that they are caused by the lactic acid that is produced in the muscles while exercising is false. This belief comes from the fact that during intense exercise, as when muscle building, muscles produce energy for anaerobic contraction (without oxygen), which causes lactic acid production. It’s the opposite of aerobic exercises like walking or jogging that produce energy using oxygen, with little lactic acid making. This belief that lactic acid is the cause of body aches has shown its falsehood because lactic acid, which is produced during exercise, is eliminated shortly after you finish, long before the muscles are bent.


These pains are actually caused by micro-destructions / tears in the muscles that occur while you exercise, especially if you start a training program. These lead to inflammation and pain. This seems harmful, but muscle damage is an important step to make a muscle grow and make it stronger. The muscles are made up of protein filaments and become shorter, leading to contraction. When your body repairs these microscopic tears, you build new and stronger muscle tissues.


This is also why fitness and fitness programs encourage you to increase resistance or weights to wear as soon as you are used to a certain level, it is only through this process that you can be stronger and Make more muscle.


If you want to avoid aches, it is best to start slowly and intensify with time, do not do too much before the body is ready, and do not hesitate to take a rest day between each training to recover In case of fatigue.


3- Sport takes long hours and is useless if it is not regular


Getting back in shape (not to be confused with losing weight) does not mean it will take a lot of time. However, the fact that this is the case for most people is probably a good thing. Let’s be clear: There is no quick fix, no magic ingredient to get back into shape quickly, but there’s a lot of research that shows that a healthy exercise program does not mean spending long hours Gym every day. A study published in the Journal of Physiology [1] showed that even 20 minutes a day were enough.


There is a simpler way to do sport, which requires less time, but you will need to increase the intensity of your training in order to benefit from it. The process consists of high intensity training. Of course, it takes less time, but much more effort. You can get a good training in just 15 minutes each day, but most people drop out after a few days. Of course, everything is a matter of measurement. If you have one hour a day, it is better to use them than to run out in 30 minutes.


On the other hand, it is true that regular and repetitive sport brings great benefits to health, but if you know that you will not play sports every day you have to live, this is not a reason Not to walk a little. Even half an hour’s walk can make a difference. Any activity is a good activity, we must not let it fall under the pretext that we can not do it tomorrow or the day after tomorrow.


4- take sports drinks to reconstitute minerals / electrolytes / etc. Of your body


This is one of those myths that has moved away from its original content, which rather said that sports drinks are important for improving performance in high intensity exercises and lasting over an hour , Such as marathons or triathlons. Because these drinks bring the necessary water that replaces what is lost in perspiration, and sugar (glucose) which is the fuel that the muscles need during intense exercises.


But what about low-intensity exercises, or occasional athletes who make the treadmill for half an hour after work, or cycling in town on weekends? In this case, sports drinks are useless. For lower intensity and shorter exercises, these beverages are not required. In fact, if you do sports with the goal of losing weight, the calories in these drinks could even offset the calories burned during the sport.


Advertisements for these drinks ignore the fact that these drinks are high in sugar and therefore in calories, and the fact that they are fortified with vitamins and minerals can make you believe that you need them. These drinks are beneficial for those who really need them, but for most people who play sports moderately, they are not.


5- Stretching before playing sports prevents injuries


This myth is particularly controversial. There are pro and anti-stretching arguments, but the confusion about stretching often comes from the fact that there is an amalgam between “stretching” and “warm-up”. It is very important to warm up before embarking on an exhausting exercise. Warming up can prevent injuries, but stretching has shown at best very little benefit and may at worst detract from performance.


So warming up before exercise is important, but not through stretching.

10 sports myths that have hard life

10 sports myths that have hard life, exercise, Fitness, healthy exercise, shorter exercises, sports, training

from Top Things4You http://ift.tt/2oSO7Q6

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10 sports myths that have hard life

10 sports myths that have hard life:


“No Pain No Gain”, “you will not get anything without supplements”, “doing abdominals is essential for having the chocolate bar on your stomach”. There seem to be more questions and half-truths in the market about sport and physical exercise for health than there are definitive facts, clear and verified. But the world of sports is a multi-billion dollar business, partly built on the sale of gadgets, DVDs or advice with incredible testimonials of people who would have lost their pounds and become canons.


Instead, good practices and simple truths remain prostrate, hidden, waiting to be brought to light. The result is a tone of misinformation about sport and exercise in general, and while the reality is different for everyone, we hold true for some of these myths about exercise. It’s time to do the housework.


1- No Pain, No Gain (We have nothing without nothing or pain)


While it is absolutely true that you have to push yourself and try to push the (temporary) limits of your endurance when you play sports, it is not true that the best workouts are those that leave you terribly exhausted , Sweating and on the knees the next day. The discomfort is natural, but the pain in no way. The idea that exercise should hurt is simply wrong, muscle pain during or after exercise usually suggests an injury, trauma. However, some muscle aches are inevitable, especially when you do an unusual and new exercise.


This myth has been refuted by doctors, physiotherapists and researchers, but it still persists because most people associate the idea of ​​pushing yourself to train harder with pain. It is important to remember that your workouts should always be a challenge, but that if you are experiencing pain, you should stop. In fact, if your workouts are hurting you, you probably will not be motivated to continue, which is exactly the opposite as what your training should be.


2 – Aches after sports are caused by lactic acid in the muscles


Where do these muscle pains come from the next day or the day after your training? These are muscle aches, and the belief that they are caused by the lactic acid that is produced in the muscles while exercising is false. This belief comes from the fact that during intense exercise, as when muscle building, muscles produce energy for anaerobic contraction (without oxygen), which causes lactic acid production. It’s the opposite of aerobic exercises like walking or jogging that produce energy using oxygen, with little lactic acid making. This belief that lactic acid is the cause of body aches has shown its falsehood because lactic acid, which is produced during exercise, is eliminated shortly after you finish, long before the muscles are bent.


These pains are actually caused by micro-destructions / tears in the muscles that occur while you exercise, especially if you start a training program. These lead to inflammation and pain. This seems harmful, but muscle damage is an important step to make a muscle grow and make it stronger. The muscles are made up of protein filaments and become shorter, leading to contraction. When your body repairs these microscopic tears, you build new and stronger muscle tissues.


This is also why fitness and fitness programs encourage you to increase resistance or weights to wear as soon as you are used to a certain level, it is only through this process that you can be stronger and Make more muscle.


If you want to avoid aches, it is best to start slowly and intensify with time, do not do too much before the body is ready, and do not hesitate to take a rest day between each training to recover In case of fatigue.


3- Sport takes long hours and is useless if it is not regular


Getting back in shape (not to be confused with losing weight) does not mean it will take a lot of time. However, the fact that this is the case for most people is probably a good thing. Let’s be clear: There is no quick fix, no magic ingredient to get back into shape quickly, but there’s a lot of research that shows that a healthy exercise program does not mean spending long hours Gym every day. A study published in the Journal of Physiology [1] showed that even 20 minutes a day were enough.


There is a simpler way to do sport, which requires less time, but you will need to increase the intensity of your training in order to benefit from it. The process consists of high intensity training. Of course, it takes less time, but much more effort. You can get a good training in just 15 minutes each day, but most people drop out after a few days. Of course, everything is a matter of measurement. If you have one hour a day, it is better to use them than to run out in 30 minutes.


On the other hand, it is true that regular and repetitive sport brings great benefits to health, but if you know that you will not play sports every day you have to live, this is not a reason Not to walk a little. Even half an hour’s walk can make a difference. Any activity is a good activity, we must not let it fall under the pretext that we can not do it tomorrow or the day after tomorrow.


4- take sports drinks to reconstitute minerals / electrolytes / etc. Of your body


This is one of those myths that has moved away from its original content, which rather said that sports drinks are important for improving performance in high intensity exercises and lasting over an hour , Such as marathons or triathlons. Because these drinks bring the necessary water that replaces what is lost in perspiration, and sugar (glucose) which is the fuel that the muscles need during intense exercises.


But what about low-intensity exercises, or occasional athletes who make the treadmill for half an hour after work, or cycling in town on weekends? In this case, sports drinks are useless. For lower intensity and shorter exercises, these beverages are not required. In fact, if you do sports with the goal of losing weight, the calories in these drinks could even offset the calories burned during the sport.


Advertisements for these drinks ignore the fact that these drinks are high in sugar and therefore in calories, and the fact that they are fortified with vitamins and minerals can make you believe that you need them. These drinks are beneficial for those who really need them, but for most people who play sports moderately, they are not.


5- Stretching before playing sports prevents injuries


This myth is particularly controversial. There are pro and anti-stretching arguments, but the confusion about stretching often comes from the fact that there is an amalgam between “stretching” and “warm-up”. It is very important to warm up before embarking on an exhausting exercise. Warming up can prevent injuries, but stretching has shown at best very little benefit and may at worst detract from performance.


So warming up before exercise is important, but not through stretching.

10 sports myths that have hard life

10 sports myths that have hard life, exercise, Fitness, healthy exercise, shorter exercises, sports, training

from Top Things4You http://ift.tt/2oSO7Q6

Three intense minutes a week to get in shape

In our time when we need to count everything, intensive interval training would be five times more efficient with time!


You will not have any excuses for not training. Semi-slothers will even rejoice: researchers have shown that one minute of intermittent exercise in a 10-minute interval, three times a week, is enough to improve health. With these 3 minutes of intense exercise per week, we get results comparable to those produced by sustained training of 45 minutes, three times a week!


An Amazing Comparative Study


The study was conducted by a team from McMaster University in Hamilton. The researchers recruited young sedentary men and divided them into three groups. The former continued to be sedentary, which is not very complicated. The second group was to perform 45-minute bike sessions for 12 weeks. The third group focused on short, very intensive exercise sessions, which gave these surprising results.


The exercise sequence of the third group was as follows:


Warm up for 2 minutes.
Then, for 20 seconds, pedal as fast as possible.
And then slow down the pace for 2 minutes.
The cycle 20 seconds / 2 minutes was repeated three times.
Then we asked to slow down the rhythm for 3 minutes.
In total, it was necessary to spend these 10 minutes on a bike, only three times a week, for 12 weeks.


In both active groups, the improvement in cardiovascular capacity was significant compared to the sedentary group. Of course, this is about fitness and not about long-term effects. Some biomarkers also showed an effect on metabolism, including glucose management, insulin secretion, and mitochondrial function, as these cell organelles produce our vital energy.


But while the second group sweated for 27 hours spread over the 12 weeks, the third group worked only 6 hours, of which only 36 minutes at a high rate. In this age of relying on everything, intensive exercise would be five times more effective with time!

Three intense minutes a week to get in shape

exercise, group, groups, sedentary, Three intense minutes a week to get in shape, times, training

from Top Things4You http://ift.tt/2oZjxFD

Three intense minutes a week to get in shape

In our time when we need to count everything, intensive interval training would be five times more efficient with time!


You will not have any excuses for not training. Semi-slothers will even rejoice: researchers have shown that one minute of intermittent exercise in a 10-minute interval, three times a week, is enough to improve health. With these 3 minutes of intense exercise per week, we get results comparable to those produced by sustained training of 45 minutes, three times a week!


An Amazing Comparative Study


The study was conducted by a team from McMaster University in Hamilton. The researchers recruited young sedentary men and divided them into three groups. The former continued to be sedentary, which is not very complicated. The second group was to perform 45-minute bike sessions for 12 weeks. The third group focused on short, very intensive exercise sessions, which gave these surprising results.


The exercise sequence of the third group was as follows:


Warm up for 2 minutes.
Then, for 20 seconds, pedal as fast as possible.
And then slow down the pace for 2 minutes.
The cycle 20 seconds / 2 minutes was repeated three times.
Then we asked to slow down the rhythm for 3 minutes.
In total, it was necessary to spend these 10 minutes on a bike, only three times a week, for 12 weeks.


In both active groups, the improvement in cardiovascular capacity was significant compared to the sedentary group. Of course, this is about fitness and not about long-term effects. Some biomarkers also showed an effect on metabolism, including glucose management, insulin secretion, and mitochondrial function, as these cell organelles produce our vital energy.


But while the second group sweated for 27 hours spread over the 12 weeks, the third group worked only 6 hours, of which only 36 minutes at a high rate. In this age of relying on everything, intensive exercise would be five times more effective with time!

Three intense minutes a week to get in shape

exercise, group, groups, sedentary, Three intense minutes a week to get in shape, times, training

from Top Things4You http://ift.tt/2oZjxFD

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Some secrets about staying healthy

 Some secrets about staying healthy
 Some secrets about staying healthy
 Some secrets about staying healthy
Some secrets about staying healthy: How to stay healthy, not only physically, but also mentally? What should we do? Is this a healthy diet, exercise, yoga, jogging, running? Read on to know how to choose the right measures to maintain good physical and mental health.

 Definition of Health: (World Health Organization) – “Health is a state of physical, mental and social well-being and not just the absence of disease or illness.

So instead of aiming at a balanced diet or a balanced workout or techniques to balance your mind; You have to find a balance between these three factors for a healthy life. Here are some tips to stay healthy physically and mentally. 
How to stay in good physical shape?

Diet: Try to eat as many fruits and vegetables as possible. Fruits and vegetables provide the body’s enzymes that help absorb nutrients from food is its main course. Drink as much water as possible throughout the day. The water requirement is 1 liter for 45 pounds of weight. Try to eat as many types of cereal as possible. Continue improving your diet by learning about different healthy foods.

Exercise: There are very few people who are going to exercise to maintain their health. Most of the time, people start exercising due to weight loss or other health problem. Whatever type of exercise you take, either just walk or run attempt to follow regularly. The best exercise, in my opinion, is that swimming is almost injury-free, stimulates metabolism, helps build lean muscles and improves flexibility.

Advanced Tips: If you have a health problem, which is as unimportant as colds or something serious like a sports injury, try to understand the causes of the disease and try to avoid the causes, rather than taking pills to treat the condition. For example, to prevent the common cold burden itself with foods rich in vitamin C (Indian gooseberries, Amla is one of the best sources of vitamin C). To avoid muscle pain or injury, be sure to warm up before any exercise and perform stretching after training.

How to maintain good mental health?

Breathing: Deep breathing is not only good for the lungs, but can also be used to calm the mind. Many meditations involve breathing as technique. Just breathe your way through stressful situations. By this, I mean, take a deep breath when you are stressed, and breath. Repeat 10 times.

Meditation: There are several meditation techniques. Instead of following a spiritual or religious person, try experimenting with different meditation techniques, then one for you, try to practice this technique for an hour a day. The different techniques of meditation are tantra, yoga, zen, Vipassana, Tibetan, Buddhist, etc.

Take a Break: This is something that everyone needs and should be used to relieve stress. Every time you think that something has overloaded work, your studies or responsibilities take a break. Plan a small holiday alone or with a friend or go to a garden and turn off your cell phone. Just forget about everything and enjoy the trees, the birds, people, etc.

It will not always be possible to follow these tips on a daily or regular basis. So, try to eat foods as healthy as possible, get about 20 minutes of minimal exercise, either simply to walk or climb stairs, and try to learn some meditation and practice for at least half an hour a day.

Some secrets about staying healthy

exercise, foods, fruits, health, mental, physical, Some secrets about staying healthy, staying healthy, weight

from Top Things4You http://ift.tt/2nfiRaN