Tips for better treadmill workout

Tips for better treadmill workout

With the summer heat upon us, getting a good run in on your treadmill is a great way to keep your fitness level up where it belongs! But, doing the same workout gets boring after awhile – and not only does that have an impact on your motivation levels, it can also impact the quality of both your workout as well as your results.

Running indoors can be incredibly effective. Keep in mind – you don’t have to deal with rogue animals, traffic, uneven terrain – and you get to stay out of the heat as well. And, you can multitask – listen to music, have foot and water nearby, and you never have to leave your home! Here’s some tips to improve the effectiveness and quality of your workouts!

1. Be Prepared. Have your clothes ready prior to your run. And, as you’re going to work up a sweat – it’s recommended that you wear, for example, a technical T-Shirt (such as Dri-Fit or other technical names) – to help wick away sweat and keep you comfortable. Keep a water nearby – filled with chilled water, in order to stay hydrated during your run. Dehydration can kill the effectiveness of your run.

2. Warm Up Correctly. Don’t just dive into a hardcore run. Warming up gets more blood to your muscles, helps loosen them up, and can help you avoid injury. Try doing a 3 minute walking pace to start your workout with, then speed up to a comfortable 3 minute jog. Then – reverse this for your cool-down after your run.

3. Focus on your pace. In other words – make your cadence work for you. When you run on a treadmill – your stride may be different – and the pace you run at on the road may be different than on a treadmill. Use this to your advantage. Focus on your form first – try to make sure you barely hear your feet hit the belt. Then shoot for 180 foot strikes per minute – this is the sweat spot for both fat burning and heart rate.

4. If you can adjust the incline of your treadmill – do it! Change the angle every 3rd workout – make believe you’re doing hill runs. This breaks up your workout, fooling your body into changing how it works, improving the quality of your workout. And, it can also help break your workout up – changing how you do things can keep your workouts fresh and interesting!

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Best foods for muscle building

Best foods for muscle building

Best foods for muscle building. Fitness is science. Knowledge of the body, exercise and good nutrition. Many beginners often think that muscle building is nothing but only with heavy weights in again. Preferably every day of the week and hours on end, where the muscles cry and hope to finally get it. Gets to rest Where one particular error in question is a proper diet.

A good and healthy diet is always important for a healthy and well-functioning body. If your goal is building muscle, you can replace the word important indispensable. Without a proper diet because you can work out what you want, true positive results you will not be achieved.

How your body builds muscle: 

Muscles are composed of muscle fibers, consisting of three components: myofibrils, sarcomeres of existing groups, responsible for the force of contraction (= contraction) of muscle tissue. The sarcomeres are back in place of a multiple number of proteins. These make possible contraction of muscle tissue. Finally you have the sarcoplasm, a liquid substance that surrounds the myofibril. This sarcoplasm contains, inter alia, fat, enzymes, and glycogen (a body carbohydrate).

When you're training you put pressure on your muscles. These small cracks in the myofibrils of muscles arise. Your body responds by issuing the human growth hormone (abbreviated as HGH - human growth hormone) levels in your body and sending white blood cells to the damaged muscle tissue. In this way, muscle tissue repair, where there is an extra layer is laid over it. This process ensures after degree of time for visible muscle growth.

Supplies your body required for muscle building: 

But there is a but on the above story and this is where we get to the point, good and healthy food. In order to build muscle tissue as well as possible because your body needs to build energy and protein to build new muscle tissue. Calories For this reason, it is not only important to consume enough calories but also to ensure that you get enough protein on a regular basis. The basic rule is that you should take. Significant for muscle growth (at least) 2 to 3 grams of protein per pound of body weight (lean body mass)

So this is less the fat. This quantity is sufficient for most athletes. However, this may differ by training goal, hence the number of what you would at least have to take. Keep also in mind the use of supplements proteins obtained from food during your calculation.

It is therefore important that you adjust your diet and focus on high protein food. As you may have read above, a properly functioning immune system plays an important role in building muscle mass. So you can see why a healthy diet that is balanced and rich in vitamins and minerals so important to you.

To get you started, here are the 10 best choices for muscle building foods.


Best food for muscle development:

1 Lean animal protein - it does not matter whether it chicken, turkey or lean beef. Lean animal protein is one of the best choices for building dry muscle mass.

2 Eggs - Eggs are a perfect source of protein. They are also not at all bad for your cholesterol as was stated.

3 Nuts and seeds - these snacks are full of healthy fats and proteins. Please note that you always choose the unsalted variants. Nuts and seeds are perfect  snacks.

4 Yogurt - Yogurt is rich in protein and very good for your general health. Always choose to skim or fat-free varieties.

5 Pulses - It does not matter if you for lentils or beans chooses, legumes are a good source of vegetarian proteins. Forget them whenever possible so certainly not your meal to add!

6 Avocado - One avocado contains 7 to 9 grams of protein per piece!

7 Whey protein  - One of the easiest and effective option involves whey protein powder is protein intake. Certainly not to forget to include those in your feeding scheme.

8 Tuna and Salmon - Very good options you can cook. Tuna and salmon are undoubtedly one of the best options you can choose.

9 Astragalus - Astragalus is a high quality protein source derived from green algae. This supplement is very healthy and great to add to your smoothie.

10 Energy protein bars - These bars have a lot to offer proteins. Please note on your choice on the amount of sugar and fat. Some bars are in fact less common than you might think!

Wherever you choose for your protein source also go, remember that a greater variety of amino acids always leads to a better result. More different amino acids can your muscles from multiple sources wells. Make this cause therefore always sufficient difference and variety.

If you have any questions  you can write at the bottom of this page.

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Great diet foods

Great diet foods

Great diet foods.With all the toxicities modern life brings, people should be more careful in watching their total health and wellness. And with the growing number of people with weight problems, people should be more vigilant in pursuing a healthy lifestyle.

WE ARE WHAT WE EAT :

Again and again, nutrition experts say there are two main keys that lead to a healthy diet, these include eating the right amount of food depending on the needs and lifestyle of the person and eating a variety of foods to ensure that the person gets balanced diet.

And since food and eating properly contribute to both a healthy diet, people should focus more on taking foods your body needs especially on a diet.

Experts remind that diet foods should contain the necessary vitamins and minerals that are quite essential for weight control and metabolism.

These diet foods should include Vitamins B2, B3, B5, B6, vitamin C, choline, inositol, chromium, manganese and zinc.

Here is a partial list of some of the nutrients in the diet that can be taken by people who are on a diet plan or diet program.



Fruits 1. Studies show that the perfect diet food out there includes a wide range of fruits. Besides being a totally natural product, fruits are low in calories, rich in dietary fiber which helps increase satiety, and satisfies your sweet tooth of a person without having to worry about weight gain.

It contains all the nutrients and vitamins it has, fruits are an ideal food for those in weight loss or weight reduction and those who strive to maintain weight diet. Other nutritional benefits of fruit include the prevention of vitamin deficiency, a rich source of dietary fiber and rich in folic acid.

2 Vegetables. Like fruits, vegetables are also considered perfect foods diet, especially for those who are controlling their weight control. Besides being low calorie content, high in dietary fiber, and full of dietary nutrients that help maintain efficient metabolism, veggies-in various preparations also make good and appetizing snacks.

Apart from being a rich source of vitamins and minerals such as vitamin B complex micronutrients, vitamins C, E and K that combat vitamin deficiency, vegetables are also excellent sources of protective plant micronutrient called "phytochemicals." Having vegetables as diet food also reduces the risk of heart disease, cancer and high blood pressure while protecting the body from having illnesses caused by muscle degeneration.

3 grains. Whole grains have a long history of being an effective diet food for excellent weight control. Besides heir high energy content, carbohydrate-rich grains, especially whole grains are rich in dietary fiber and a useful source of dietary nutrients that helps the metabolism.

4.Meats. Lean red meat or lean meat chicken / turkey and fish are also ideal diet food because they are rich in protein, minerals and vitamins and micronutrients for excellent metabolism.

5 Nuts and seeds. Although these are not high calorie content, nuts and seeds great diet foods because they satisfy the appetite of the dieter, especially if consumed during snacks.

These also make a good diet food because they contain large amounts of vitamins, minerals and dietary fiber for good metabolism.

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Types of physical exercises

types of physical exercises

Types of physical exercises.It is understood the exercise as a whole musculoskeletal motor activities. There are several ways to classify the physical exercises, some of which are:

According to the volume of muscle mass: 

LOCAL: This class is characterized exercise is used to make less than one third of the entire muscle.

REGIONAL: regional exercises include between a third and half of the entire muscle. For instance in which the lower limbs and the trunk used.

GLOBAL: Unlike the previous two categories, global exercises involve more than half of the entire muscle. Thus, a change or transformation is observed in the body.

According to the type of contraction: 

CONCENTRIC: receive this name since they are those in which the change in the metric is done towards the center of the muscle.

ECCENTRIC: unlike the concentric, exercises such changes are implemented metrics to the ends of the muscle.

According to the strength and power output: 

STRENGTH EXERCISES: receive this designation because in them more than half the force capacity of an individual has used.

SPEED STRENGTH EXERCISES: here those exercises where it is used between 30 and 50% of the strength of the individual are included.

EXERCISE DURATION: duration exercises in the force used is minimized.


They may be classified as follows: 

VARIABLES: This exercise class is impossible to determine energy expenditure because it is subject to a number of external factors.

UNCHANGED: as the name implies, this structure does not change motion carried. This category is subdivided into:

EXERCISES WITH QUANTITATIVE ASSESSMENT: no end bearings and the same are identified through assessment units. They are divided into:

Cyclic 1: 
performed movements are repeated through repeated cycles, for example, cycling.

Acyclic 2: 
Subject to force combining speed, for example, high jump.
Subject to force, for example, weightlifting.
Subject to the accuracy, for example, archery.

QUALITATIVE ASSESSMENT EXERCISES are those exercises evaluated according to the style used.

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Meatballs eggplant and baked beans. Healthy Recipe

Meatballs eggplant and baked beans. Healthy Recipe

Meatballs eggplant and baked beans. Healthy Recipe.This healthy recipe vegan meatballs eggplant and beans is ideal for changing the way you eat vegetables, or for those less fond of them. The inner texture is creamy and smooth, very versatile for any menu.

I like to give a spicy but can be dispensed with chilli paste and add in their place other spices to taste. Oregano, thyme fresh cilantro are also good alternatives. When cooking in the oven in the kitchen saves time and calories.

Ingredients: 

Eggplant 300-50 g, 150 g of cooked white beans, 40 g bread crumbs, 1/2 teaspoon granulated garlic or 1 clove minced garlic, 1 pinch of nutmeg, 1/2 teaspoon chili paste (optional) , 1 teaspoon chopped parsley, black pepper, salt.

Making dumplings eggplant and baked beans: 

Wash eggplant and cut the ends. Chop into small cubes and place in a microwave-safe plate. Cook on high 5 minutes, stir and cook again for 3 minutes more. Allow to cool. Preheat oven to 175.

Drain the white beans, rinsed with water if using canned. Place them in a shredder or grinder along with the cooked eggplant, garlic clove or granulated garlic, and a pinch of salt. Grind into a smooth paste. Bring to a bowl.

Add the breadcrumbs, spices, chilli and parsley. Mix well until a homogeneous mass. Adjust the salt to taste. Take roughly equal portions of dough and form small balls, the size of a golf ball.

Place in a baking sheet lined with parchment paper or paper albal. Bake for about 20-25 minutes, until browned on the outside. Serve with salsa to taste.

Preparation time | 45 minutes
Difficulty | Easy

Tasting

Vegan meatballs eggplant and beans we can serve them almost like we want more. They are very rich as a main course with a good homemade tomato sauce, or even added to a vegetable stew or a simple soup. They freeze well and are ideal for carrying even to fill tacos or fajitas.

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Benefits of doing 30 minutes of exercise

Benefits of doing 30 minutes of exercise

Benefits of doing 30 minutes of exercise. Exercise is all-important in our lives, helps us stay healthy and strong. It also allows more and better blood circulation, keeping our heart in its best state, making all arrive seamlessly nutrients to every cell of the body and waste products can be removed efficiently.

In today discuss the most relevant daily exercises to do at least 30 minutes benefits.

A circulatory level: 

As we mentioned at the beginning a routine of moderate exercise provides multiple benefits. This activity affects every organ of our body. Regarding the heart, blood circulates better and thus can reach all corners of the body, carrying important nutrients like oxygen, essential for cell metabolism. Exercise also helps prevent heart disease, provided it is constant.

Psychologically:

Exercise acts as an anti-depressant and improves our mood. And why not mention that it also helps improve self-love, self-esteem. Our body soon will show a nice image for ourselves and for others, and affect our security to cope with life in general.


Hypertension and diabetes: 

People with hypertension, as long as your doctor has approved the undertaking of physical activity, she benefited from actually see. Blood pressure tends to be regulated with exercise and even accompanied by a healthy diet can be even more productive. Some patients even leave the medication under professional to achieve an active lifestyle and bad eating habits by eliminating discretion.

In terms of diabetes, physical activity regulates glucose levels, which also as in hypertension, if we carry out a healthy exercise routine that includes more balanced diet will notice very positive changes in our body.

Other benefits ...

In adults exercise helps delay bone degeneration, preventing osteoporosis. Helps in preventing cancer especially cancer of the colon, breast and prostate. By increasing blood circulation in the brain its capabilities will be enhanced. You will be more focused, more creativity and increased alertness.

But remember, physical activity could be compared with medication. It is useful and provides benefits while make. No use for a while then let's be consistent side. The above mentioned benefits will continue while conducting follow, but all good things will stop again as sedentary.

Experts recommend a physical activity of 30 minutes at least 4 times a week. So if you know all the positive effects it has on your health, decides to start, remember that at the beginning you need to go slowly and may even not get in the first 30 minutes, respects the signs of your body and if you feel very fatigued better to go slowly.

Never forget the importance of good hydration, therefore it is necessary to replenish the fluids you lose through sweat. The warm up is also essential to your routine is not disrupted by any type of injury. A cold muscle is more likely to be injured than one that has a proper warm-up.

For people with hypertension is extremely important to check your blood pressure before and after exercise to avoid any inconvenience. Note that while performing exercise blood pressure tends to rise, but then normalized. If your routine prior to starting your pressure is high will be better to wait to normal and when in doubt seek professional advice.

Thank you to exercise your whole body will benefit. You'll feel better, have more energy, your body will become leaner and harmonious. Taking into account the recommendations and begin your routine, you will see the positive effects not slow to appear

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Products useful for fitness and bodybuilding

Products useful for fitness and bodybuilding

Products useful for fitness and bodybuilding. For a beautiful embossed muscles proper nutrition is no less important than regular exercise, because even the most inflated muscles covered with a layer of subcutaneous fat, will not have an attractive appearance. The priority in the fight for a beautiful body is burning fat and help in this case a proper diet that will not only provide muscle growth, but also to prevent the deposition of fat. When selecting products, preference should be given to natural sources of protein, as well as foods rich in essential amino acids and trace elements for an intensive exchange of substances in the body.

Foods rich in protein: 

Proteins are the universal "building" material for the body. That proteins provide muscle growth, so the period of intensive training for the formation of a beautiful muscular relief should eat foods rich in this nutrient. Natural sources of protein products may be of both animal and vegetable origin.

For sport nutrition products are best suited to a high content in proteins at the same time contain the minimum amount of fats and carbohydrates.

Best products useful for fitness and bodybuilding enthusiasts is considered lean beef grass-feeding and filet of salmon, and from plant foods - black beans and protein powder from hemp.

These products contain not only a large amount of high quality protein, but also valuable polyunsaturated fatty acids.

Beef is an indispensable product during intense workouts. Portion piece of meat weighing 180 g contains about 35 g protein and 12 g fat of which contains a large amount of omega-3 unsaturated fatty acids.

When buying meat, be sure to verify that the animals were feeding on grasses, rather than compound feeds, since the natural feeding of meat beef several times increases the content of zinc, iron, B vitamins Besides beef does not contain carbohydrates, thanks making this product ideal for sports nutrition, when it is necessary to remove subcutaneous fat.

Fillet of salmon - an excellent source of protein, vitamin D and omega-3 fatty acids. By the number of protein per serving (39 g protein per 180 g fillet) salmon fish superior beef.

To supply the athletes are best trout, salmon and salmon. Preference should be given to fish salmon caught in the wild or grown in hatcheries environmentally friendly, since the intensive cultivation of salmonids are often used hormonal and growth-promoting drugs and antibiotics, which are subsequently accumulate in the flesh of fish.

Black beans - a valuable source of vegetable protein and fat, and carbohydrates. This combination of nutrients makes a very hearty bean product.

A half cup of black beans contains 331 calories and 60 grams of carbohydrates and 21 grams of protein. It can be consumed as a separate dish, and as part of salads and meat dishes.

Hemp protein powder from a relatively new but very promising product for sports nutrition. Vegetable protein in their biochemical composition is no less valuable than the proteins of animal origin.

One spoonful of the protein contains 22 g of protein, 2 g of cellulose and 20 g fat. Hemp protein is a valuable dietary product that is applied to the weight loss programs and to produce a balanced diet.

Foods rich in fiber: 

Despite the fact that the fiber is cleaved very poorly absorbed by the body and this battery in small amounts stimulates the gastrointestinal tract and improves metabolism.

As a source of fiber used herbal products. A large amount of fiber found in oatmeal, which also are a source of complex carbohydrates.

Oatmeal is rich in valuable insoluble fiber, which not only improves digestion, but also absorbs excess fats, received food, and removes them from the body.

But we should not abuse this product, because in one cup of cereal at 7 grams of fiber contains 32 grams of carbohydrates and 190 calories. Pretty high carbohydrate content will slow struggle with subcutaneous fat.

Rich in fiber, and sweet potatoes (yams). It is high in fiber in sweet potatoes to neutralize the action of starch, which is also rich in this vegetable.

When the body of a large amount of starch, secretes insulin, which blocks the burning of fat. But thanks to the tissue, changes in the secretion of insulin in the use of sweet potato is not happening. In a medium-sized sweet potato contains 4 grams of fiber and 26 grams of complex carbohydrates. A large amount of vitamins and minerals stimulates the metabolism.

Foods rich in vitamins, micro-and macro-:

Besides the basic nutrients athletes with high physical loads require large amounts of vitamins, as well as a variety of nutrients that stimulate intense metabolism, thus contributing to a more efficient pumping and muscles "burning" of fat.

Valuable dietary product is different cabbage species. Most useful for athletes considered brussels sprouts and kale, which have a low calorie and high nutritional value.

Value of Brussels sprouts is a high content of vitamin C, which promotes the "burning" of internal body fat. Ascorbic acid composition sprouts has mild effect and does not damage the mucosa of the stomach wall. Very comfortable and that even when frozen Brussels sprouts does not lose its beneficial properties.

Kale is not only a low-calorie diet product, but also an excellent source of fiber, calcium and iron. Fiber improves digestion and promotes the excretion of dietary fats that have not yet had time to be absorbed by the body.

Calcium is needed for the secretion of hormones and neurotransmitters of the nervous system, which together are responsible for the metabolism of fats. A iron enhances the transport of oxygen in blood, which increases the effectiveness of training and accelerates muscle growth.

The combined action of these elements gives excellent results.

Treasure-trove of vitamins A, C, E and B group is a pear. These fruits are rich in not only the vitamins, but these vital elements such as copper, iron, potassium and zinc.

Of great importance is the presence of zinc, since this trace element involved in the synthesis of testosterone, needed for an effective workout.

Moreover, as a product of vegetable origin pear contains a fairly large amount of useful fiber. In a medium-sized pear contains 7 grams of fiber, 36 grams of complex carbohydrates and 133 calories.

Thus these fats fruit absent. More good will, to use fresh pears, as in canned and dried fruit added a lot of sugar and stabilizing agents.

No less valuable source of vitamins E and B is the avocado. This tropical fruit is rich in valuable unsaturated fatty acids, including omega-3 Besides avocado quite calorie product.

One cup of the pulp of the fruit contains 234 calories and 30 grams of fat. Therefore dishes with avocado very hearty, however, despite its calorie content, avocado contains a relatively small amount of carbohydrates - 12 g per cup of pulp. A high fiber content (10 grams per cup of pulp) speeds up the metabolism and improves digestion.

In addition to these products, athletes are encouraged to include in your diet and products such as walnuts, eggs and mushrooms.

Walnuts are an excellent source of omega 3 fatty acids and helps to strengthen the function of digestion. They can be eaten as a hearty snack, or as an additive to the main course.

These nuts even in small quantities cause a feeling of fullness, which persists for a long time. It is recommended to eat a bit of walnuts for the night.

It used to be that eating eggs will certainly lead to an increase in cholesterol levels, because the yolk contains more than 200 mg of cholesterol.

But recent research scientists have shown that even with daily consumption of 6-7 eggs cholesterol levels remained unchanged. Further, cholesterol contained in eggs necessary for the synthesis of testosterone, which in turn exerts a stimulating effect on the anabolic processes in the body.

With a deficit of testosterone formed body fat. One large egg contains 6 grams of protein and 70 calories.

White mushrooms will also be a great addition diet athlete. With its low calorie content, these mushrooms are rich in vitamin D, as well as essential amino acids.

The disadvantage of these elements leads to a reduction in muscle strength and immunity, which accordingly reduces the effectiveness of the training.

Proper nutrition - is a guarantee of excellent fitness athlete, and his well-being. Only under the condition of consumption of useful and quality products possible to achieve a beautiful muscular relief and good muscle tone.

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