Avoiding the Exercise Plateau
When it comes to exercising, maintaining the same workout program day in and day out can not only become boring and monotonous, but will also most likely lead to that dreaded seven letter word that sends chills up an avid exerciser’s spine… exercise PLATEAU. The human body will respond in positive ways to a new stimulus such as exercise because it’s naturally prepping itself to cope with higher workloads through a process known as adaptation. Exercise PLATEAU is when the body no longer adapts or changes to the force being applied because it no longer recognizes the activity as a new stimulus. The key to avoiding this PLATEAU is to create an exercise program filled with variety. Our bodies are fine tuned machines that quickly become accustomed to the things we do. By incorporating an assortment of exercises, programs, intensity levels, and training methods our body in constantly in this adaptive phase.
One way to add variety to your cardiovascular training is to cross train. If you are someone that always uses the treadmill, try another cardio machine or better yet, an aerobic class that integrates lateral and multi-directional movements. The drills involved with a boot camp class or the kicks involved in a cardio kickboxing class are sure to target muscles that are not activated by running. Another way to alter your cardiovascular workout is to train at different intensity levels. Familiarize yourself with your target heart rate(THR) and use this formula to find the intensity level that is right for you and your training goals. Instead of keeping a steady pace for a 30-40 minute duration jog at 55% of your THR, try a shorter 25 minute workout at 75-80% of your THR. Don’t forget to utilize the incline option on the cardio machines to add intensity or add intermittent sprint stages to keep your body guessing.
When it comes to weight lifting, it is important to remember the overload principle. This principle states that fitness improvements are made only when workloads are greater than those normally encountered. Remember increasing the workload includes more than just lifting heavier weight. You can also amplify the work load by increasing the rate at which you are doing the work and by altering the sets and reps to adjust the total training volume. If you regularly perform 15 repetitions, try performing 10 reps at a higher weight for a couple weeks.
Another variation is to train your muscles using isometric contraction versus isotonic contraction. Isotonic contraction is what typically comes to mind when we think of weight training. It is when the muscle length changes throughout the duration of the exercise (picture a bicep curl). Isometric training is the static contraction of a muscle without any visible movement in the angle of the joint (picture holding the bicep curl at the midpoint for a duration of time). While holding a contracted position for a period of time, these muscles are forced to contract continuously which causes your body to activate more and more motor units to help sustain this contraction. This increased activation can lead to strength gains and a more efficient muscle.
Additional training methods that might change up your workout are super sets (when two opposing muscle groups are worked in sequence with no rest periods in between) or compound sets (when the same muscle group is worked continuously with no rest in between). Circuit training is another great addition to any bland workout program. Circuit training is a high intensity, fast paced workout designed to keep your heart rate elevated (like a cardiovascular workout) while incorporating strength training elements. Not only is circuit training a great and time efficient workout, but by rotating from station to station with little to no rest in between, you are maximizing the total calorie expenditure.
When it comes to exercise, a regular routine is something that should be avoided in some sense. Once the body practices the same routine time after time, it grows more proficient at executing the movements therefore it requires less energy to perform them. Keeping your workout program filled with variety will aid in avoiding the exercise PLATEAU and assist with “keeping the body on it’s proverbial toes.” This method will also reduce the risk of burnout. Let’s face your body becomes bored, your mind is soon to follow.…
Acupuncture and Nutrition go hand in hand. A perfect balance of the two can ensure lasting benefits. Injuries happen to everyone and healing takes time depending on the treatment process. The body needs the right amount of nutrients to get back to normal shape. It is scientifically proven that Vitamins A and C assist in injury healing. Zinc and copper can speed up the healing process. Apart from this a balanced fat diet can promote healing and also aid in controlling inflammation. Choosing the right acupuncture diet supplement is vital for enhancing your treatment. A professional and licensed acupuncture nutritionist will tell you what type of diet would go well with your injury or your health condition.
Why would you skip shampoo and just use conditioner? It’s been trending around for awhile now, and so far it hasn’t gone away. Is the conditioner-only wash for you?
“The bottom line is,” my naturopathic doctor was telling me, “for good health and a strong immune system you have to get your kidneys, liver and colon cleaned up. And the ways to do all that cleansing are not as easy as washing your face.”
Simple Autism PreventionThere are hundreds or maybe thousands of new products on the market to help autism patients.� But, since there’s no money in it, there’s been very little or no attention given to PREVENTING ‘s a very simple therapy that does just that:At the start of pregnancy (or even before), start taking a minimum of 4000 mg (4 grams) of vitamin C, split into 2 grams with breakfast and 2 grams with dinner.� (I get 1 gram tabs at Costco pretty cheap.)At lunch take a good megavitamin with a day’s supply of minerals, and stress vitamins, such as Solgar’s VM-75 or an equal with good minerals as well as extra vitamins.� BTW, the so-called “pre-natal” vitamins “prescribed” for pregnant women are actually more expensive�and less effective than “standard” equivalents. VM-75 is much better IMO.Since vitamin C in these amounts acts as a mineral chelator, it will gradually take out any mercury, lead, and other toxic heavy metals that cause autism.� Just eating tuna fish (a staple for pregnant women it seems) gets mercury into the body.� The increasing use of coal in power plants also puts mercury into the air and soil. This mercury added to that in vaccines is the CAUSE of autism in this toxicity is removed over the length of the pregnancy, the liver will be better able to filter out new mercury, and autism should go down to the 1 case in 10,000 of not so long those women further along, double or even triple those amounts and split them up more so as to literally saturate the blood.� This should be enough to give the new baby a start without a toxic handicap.� The only “bad” side effect from Vitamin C is diarrhea!The other prevention is to NEVER let the MD’s/hospitals give your child more than one or two vaccines at one time.�� Big Pharma has lied many times about the mercury in vaccines, and proved that it cannot be is chelation?� The word means to “grab onto”, and a chelation chemical is designed to grab onto minerals in the bloodstream, form a new molecule that is water soluble, that is then filtered out via the kidneys and urine system.� Because of the lies about vitamin C made by Big Pharma, very few MD’s and others in the health business know that Vitamin C has the same action.� It also combines with the minerals in the blood to form a water soluble molecule, similar to the action of a chelator such as EDTA.� Glutathione is another similar chemical.� In autistic infants and children, it is almost absent.� This means that an autistic child has very little chance to get rid of mercury, lead or aluminum unless these “natural” chelators or some other chelation method is present.� (There are many really expensive methods of getting glutathione into the autistic person, but all are relatively poor.� Both vitamin C and glutathione go out of the body in a few hours.� Vitamin C is much cheaper.)� The job of the liver is to filter out toxic minerals, store them, and gradually release them back into the bloodstream IF, AND ONLY IF, there is a chelating chemical present.� This means that if an autistic child is tested by using blood, urine, or hair samples, the result will usually be a FALSE negative.� This fact has been used in court cases to “prove” that mercury wasn’t the cause of the autism.� More lies by Big Pharma!�Note that the above regimen has vitamin C at breakfast and other vitamins and minerals at lunch.� This allows the Vitamin “C to take out minerals for the hours it lasts in the morning.� By noon, the Vitamin C has gone when the multi-vitamin/mineral pill is taken.� This allows the nutritional minerals to be absorbed,� With all chelation, ALL minerals are taken out of the body, and so the ones needed have to be added back into the body.� Otherwise, the shortages of nutritional minerals may cause other you know any pregnant woman?� If so, pass this on.� It’s cheap insurance, and as an added benefit, the woman won’t get colds and flus while carrying the baby.…
Enjoyment of food is just as important as eating healthy food. That may surprise you, coming from a nutritionist who preaches prevention. I try to convince everyone who will listen, that a healthy diet is necessary for a good quality of life because good health is important for a good quality of life.
An obscure provision in the House of Representatives Healthcare Reform Plan provoked sturdy opposition and highlighted our collective discomfort in talking about end of life care, dying and money. In this examine, it was also discovered that cortisol stage is a more necessary heart attack predictor than high blood, high cholesterol and smoking combined. As you could already know, developments in the health sector is commonly very fast that the health news of last month could now not be as relevant as at present.\n\nIt can’t be over emphasized how necessary an excellent food plan is. It is simply better to get nutrition from food as a substitute of supplements. Just do not forget that they are to supplement a healthy diet. You will need to observe that you just need vitamin D in your body to be able to take up calcium and that steadiness of calcium and magnesium is finest for whole absorption.\n\nWith new healthcare plans, preventive and screening companies like mammograms and colonoscopies might be supplied to the patient without charge, and insurance firms might be required to spend no less than 80% of your premium fees on your healthcare. The Business of Health Care is the strategic omnibus that can undoubtedly carry the trendy medical practitioners into the long run.\n\nThere are a variety of exciting research stories that implies ways to make comprehensive steadiness rehabilitation even more effective. Research printed in the NY Academy of Science suggests that a special kind of electrical stimulation applied behind the ears may be a breakthrough therapy for folk who have steadiness problems.