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a01040 Amazing Muscle Model Blogger-Blogspot Teması Gym Wear, Work out, sports , fitness clothing , Underwear, Man Underwear, Men Clothing, Style Magazine Web Siteleri
By bayram cigerli at 10:39
*a0101 Rohat Fatih, *Blogger, *Gym Wear, *Tüm Temalar, *Ucuz Web Siteler ve Temaları, fitness clothing, Man Underwear, Men Clothing, sports, Style Magazine, Underwear, Work out
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a01038 Red Underwear Blogger-Blogspot Teması Gym Wear, Work out, sports , fitness clothing , Underwear, Man Underwear, Men Clothing, Style Magazine Web Siteleri
By bayram cigerli at 10:35
*a0101 Rohat Fatih, *Blogger, *Gym Wear, *Tüm Temalar, *Ucuz Web Siteler ve Temaları, fitness clothing, Man Underwear, Men Clothing, sports, Style Magazine, Underwear, Work out
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a01035 Strong Body Blogger-Blogspot Teması Gym Wear, Work out, sports , fitness clothing , Underwear, Man Underwear, Men Clothing, Style Magazine, Web Siteleri
By bayram cigerli at 10:17
*a0101 Rohat Fatih, *Blogger, *Gym Wear, *Tüm Temalar, *Ucuz Web Siteler ve Temaları, fitness clothing, Man Underwear, Men Clothing, sports, Style Magazine, Underwear, Work out
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EPRD Class Spotlight: POUND®
By Rohat Fatih at 14:02
Adult Fitness, Evergreen, Evergreen Park & Recreation, Evergreen Park & Recreation District, Fitness, POUND, sports
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Led by Yesim Peddy, who never stops smiling, we rocked to a variety of music, from Lorde to Aerosmith, as we poured our inner rock stars into a vibrant, effective workout using hollow drumsticks called Ripstix®.
Ripstix®, which are lightly weighted, are engineered specifically for exercising so that POUND® transforms drumming into an incredibly effective way of working out.
Instead of listening to music, you become the music in this exhilarating full-body workout that combines cardio, conditioning, and strength training with yoga and Pilates-inspired movements.
It wasn’t that hard to follow, and even though I think I’m fit, POUND worked a lot of muscles I didn’t realize I had.
POUND is designed for all fitness levels, provides the perfect atmosphere for letting loose, getting energized, toning up and rockin’ out! The workout is easily modifiable and the alternative vibe and welcoming philosophy appeals to men and women of all ages and abilities.
What Does POUND Do For You?
- It helps you drum your way to a leaner, slimmer physique – all while rocking out to your favorite music!
- It burns calories -- up to 900 an hour.
- It strengthens and sculpts infrequently used muscles
- It improves your rhythm, timing, coordination, speed, agility, endurance, and musicality.
- It cinches the waistline, slims the thighs, and strengthens connective tissue and muscles with the combination of stability and cardio.
- It boosts your brain! Studies show drumming has powerful brain-boosting, stress-relieving effects of drumming. The rhythm permeates the brain to improve focus, increase higher-level thinking and decision-making skills, boost the immune system, lower blood pressure, decrease chronic pain, anxiety, and fatigue.
I finished the workout feeling invigorated, and a little like I’d just been to a rock concert. Next time I might let out a scream or two, a la Steven Tyler! Will I see you there?
THE FACTS ABOUT POUND®
Who: Fitness Instructor Yesim Peddy
When: Tuesdays at 8 AM
Where: BPRC Bergen Peak Room. Just drop in and pay at the Front Desk, where they will hand you your Ripstix.
What to Wear: Sneakers, workout clothes that are easy to move in
What to Bring: A full water bottle, a sense of adventure, and a friend!
How Disabled People Can Stay Active
By Rohat Fatih at 08:00
active, disabilities, EPRD, Evergreen, Evergreen Park & Recreation, Evergreen Park and Recreation District, handicapped, Special needs, sports
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By Guest Blogger Travis White
The Benefits Of Activities
Bridging The Gap
What About Service Dogs?
Get Out There Today
Playing sports and staying active is natural to people. More than that, it’s basically a necessity. There are the obvious physical benefits to staying active such as getting fit, building muscles, and avoiding obesity. But there are mental benefits as well. Learning teamwork and how to rebound after a loss are vital life skills.
But many people with disabilities think that opportunity is closed to them. They think that, because they are differently abled, they cannot participate in sports and similar activities. Thankfully, that is simply not the case. Sure, being disabled means you may not be able to do exactly what other people do. But with some accommodations and a little help, you can stay active even if you have a disability.
Image Source: Pixabay |
The Benefits Of Activities
Some people look at activities like sports and just think they’re an amusing way to spend the time. That’s true, but staying active has many more benefits than just avoiding boredom.
In terms of physical health, people who are active tend to have better hearts, blood pressure, and muscles. They also have lower rates of obesity, better flexibility, and coordination, all of which can be helpful depending on your specific disability. But there are a lot of social and mental health benefits as well.
Participating in activities with others can help someone make more friends, build a sense of accomplishment, and improve depression. That’s especially true for people with disabilities, as they can sometimes feel excluded from society as a whole. Even the physical benefits of exercising and staying active can help with your mental health, as people tend to have more self-esteem when they are physically fit.
Bridging The Gap
How can someone with a disability participate in these activities? While it depends somewhat on the activities in question, there are a few accommodations to make.
Part of the problem is one of perception. People with disabilities can sometimes think their condition prevents them from enjoying activities. That’s because there are often too few adaptive programs designed for them. If you’re not aware of how to participate, it’s easy to think you cannot and it can be hard to bridge the gap between thought and action.
A great way to help with this is goal setting. This means setting challenging but realistic goals for yourself. For example, making a slam dunk might not be feasible given your disability, but is that really the most important thing about basketball? Take time to think about what really matters, such as making friends, getting exercise, and exposing more people to those with disabilities. Then make goals to reach those.
What About Service Dogs?
Some people with disabilities have service animals, with service dogs being the most common by far. Can people using these friends stay active? It might not always work, but the answer is normally yes.
First, sports facilities cannot ban service animals. As long as yours really is a service animal and not just a pet, you can bring your dog to basketball courts, field houses, and more. But if your service dog helps you get around and stay grounded, then there’s little reason why that cannot happen while staying active as well.
Get Out There Today
There are unique challenges to staying active faced by people with disabilities. That said, getting out there and enjoying the benefits of physical activity is not just possible — it can do some very good things for you.
Travis White writes about food in his spare time. He enjoys showing LearnFit visitors how to cook restaurant-quality meals at home.
Travis White writes about food in his spare time. He enjoys showing LearnFit visitors how to cook restaurant-quality meals at home.
Will Creatine Help You?
By Fitness ve Body Blogçusu at 01:18
creatine, exercise, Fitness, Lifting, sports, Strength, supplements
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Creatine is, without a doubt, one of the most popular supplements touted by bros on the market today (at least that one can legally use). Bodybuilders and other athletes use it to improve work capacity and increase size. In fact, Froiland et. al. found that about 37% of NCAA athletes take creatine. Before you start scooping heaps of creatine into your protein shakes, however, it's important to know how it works, and also what it does and doesn't do.
There are seven different types of creatine supplements: creatine monohydrate (the most popular form), tri-creatine malate, micronized creatine, liquid creatine, conjugated creatine, buffered creatine, and ethyl ester. For the purposes of brevity of this article, though, I will only discuss creatine monohydrate supplementation.
Naturally produced in your liver, pancreas, and kidneys, creatine is transported to your muscles through the bloodstream. Creatine is also sourced from meat and fish, or, obviously, supplementation. Along with a compound known as adenosine triphosphate (ATP), phosphocreatine is the primary energy source for all anaerobic activity (shorter activities that don't require much oxygen).
With creatine supplementation, you have more ATP-PC stores, and, thus, you're able to improve your work capacity! Creatine is effectively giving you that extra "boost" in your workout, so if you were only able to perform 4 repetitions on your bench press at a given weight, using creatine supplements, you'll ideally be able to do 6 or more repetitions. In summary, creatine isn't a miracle supplement that you take and wake up looking like Arnold and lifting like Mark Henry, but, rather, it's aiding you in getting more work done than you would've been able to do otherwise. An increased work capacity allows you to increase volume (repetitions) at a designated intensity (weight), which can result in an increase in muscle mass and strength as a byproduct.
What does the research show?
For one, Rawson et. al. noted that weightlifting performance and muscle hypertrophy increased considerably in subjects using creatine:
Although there is considerable variability in the increase in muscle strength and weightlifting performance in subjects ingesting creatine during resistance training, subjects ingesting creatine experience on average an 8% greater increase in muscle strength (20 vs. 12%) and a 14% greater increase in weightlifting performance (26 vs. 12%). Additionally, untrained subjects experienced a larger increase in muscle strength following creatine supplementation plus resistance training than trained subjects (31 vs. 14%).They both reviewed 22 different studies on the supplement, and those were there collective conclusions. The review also considered possible gender disparities, and didn't find a substantial difference in response between men and women:
One group has reported that men and women experience similar improvements in exercise performance following creatine supplementation (51), but that women show a lesser increase in lean body mass (32) and no reduction in protein breakdown (34) following creatine supplementation compared with men.In another study, Becque and his colleagues tested 23 male subjects with one or more years of training experience. The experimental group ingested 5 g of creatine, while the control group ingested a placebo drink with sucrose. One of the most interesting findings of the study was that "body mass was significantly greater for [the creatine group] than [the] placebo [group] at pretest and post-test." The experimental group also noted a larger increase in arm flexor (biceps brachii) strength than did the control group.
Similarly, Volek tested 19 resistance-trained men over the course of 12 weeks. Towards the end of the study (weeks 5-8), the experimental (creatine) group performed more volume in the bench press than their control counterparts did. There were no noticeable differences in squat volume. The 1 repetition maximums for all subjects, but more significantly in the creatine supplemented subjects on both the squat and the bench press. The creatine subjects saw a larger increase in lean muscle mass, as well (5.8 kg versus 1.3 kg in the placebo group).
With those things in mind, here are a few final points:
- For optimal digestion of a creatine monohydrate powder, mix it with fruit juice, as it has been shown to increase absorption.
- The use of loading phases are often disputed. It is unlikely that it is necessary. So long as you're getting around 3-5 grams per day, you should still reap the massive benefits of creatine monohydrate.
- Timing doesn't seem to matter much, either. Studies have found benefits to both pre and post-workout consumption. Unfortunately, no study to date has compared the efficacy of pre and post-workout creatine intake.
- Studies have indicated that creatine may cause gastrointestinal distress in some, so that's an important side effect to consider.
- Despite myths indicating the contrary, creatine has not been linked to liver or kidney problems in the short term or the long term.
If you want to do some more reading into these studies, I've listed them in the works cited below. Overall, the majority of the literature seems to lean in favor of creatine for both hypertrophy and for strength gains. In fact, it's tough to find studies that contradict those findings.
With supplements, it's always a good idea to experiment and see what works best for you. I've tried a number of different products on the market, and I'm constantly making adjustments accordingly. Creatine monohydrate just may be the missing link in your training plateau!
- Becque, M. Daniel, John D. Lochmann, and Donald R. Melrose. "Effects of Oral Creatine Supplementation on Muscular Strength and Body Composition." Physical Fitness and Performance (2000): 654-58. Web.
- Froiland, Kathryn, Wanda Koszewski, Joshua Hingst, and Lisa Kopecky. "Nutritional Supplement Use among College Athletes and Their Sources of Information." International Journal of Sport Nutrition and Exercise Metabolism 14.1 (2004): 104-20. Web.
- Ostojic, Sergej, and Zlatko Ahmetovic. "Gastrointestinal Distress After Creatine Supplementation in Athletes: Are Side Effects Dose Dependent?" GSPM Res. in Sports Med. Research in Sports Medicine 16.1 (2008): 15-22. Web.
- Poortmans, Jaques R., and Marc Francaux. "Adverse Effects of Creatine Supplementation." Sports Medicine 30.3 (2000): 155-70. Web.
- Rawson, Eric S., and Jeff S. Volek. "Effects of Creatine Supplementation and Resistance Training on Muscle Strength and Weightlifting Performance." Journal of Strength and Conditioning Research (2003): 822-31. Web.
- Volek, Jeff S., et al. "Performance and Muscle Fiber Adaptations to Creatine Supplementation and Heavy Resistance Training." Medicine and science in sports and exercise 31 (1999): 1147-1156.
Is there Such a Thing as "Too Much" Mobility?
By Fitness ve Body Blogçusu at 12:14
exercise, Fitness, Flexibility, Mobility, Range of motion, ROM, sports, stability
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If you Google "mobility," you can find pages upon pages of articles about how to improve your mobility at any given joint. Thoracic mobility, shoulder mobility, ankle mobility, and the like are central themes on fitness blogs all over the internet (mine included). As a trainer, it satisfies me to see...
Why Does Your XYZ Hurt? (Your Pain Explained)
By Fitness ve Body Blogçusu at 12:54
exercise, Fitness, injury, Low back pain, pain, sports
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Often times, pain in the body is associated with injury or illness of the patient. Pain is not, however, as straight forward as it may seem. There are quite a few misconceptions about what pain means, or what causes pain itself. Here are a couple facts about pain:I want to start off by saying, just...
Practical Uses of Variety in Training
By Fitness ve Body Blogçusu at 12:56
Lifting, Olympic lifting, powerlifting, Programming, sports, strength training, weightlifting
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A lot of my readers have been asking me about programming. This week, I was luck enough to have my friend Steve write a guest post for me. Steve Bare is a professional strength coach (CSCS, USAW) and competitive weightlifter. His experience includes work in the private industry and an internship at...