If you are heading to the beach this summer, there are so many sports and beach activities to choose from that will help you stay active and fit. Aside from your typical walking, running, and cycling at the beach, there is also ultimate Frisbee, beach soccer, beach rugby, and beach volleyball. Beach volleyball has become very popular and is a fun way to get the family up and moving. It can be played indoors at a gym, at the beach or even on the grass. There is always pool volleyball for more of a challenge too. In general, these versions are played relatively the same way as indoor volleyball but the rules may vary. To play beach volleyball you just need a ball, a net, and a few people to get started. Normally, a match at the beach calls for two teams of two players but you can play with more people. With a game of two against two, everyone will be moving more on their own side of the net to cover their territory. With all of the running and jumping in the sand you’ll do during a match, you will definitely use more energy. And yes, my friend, this means you will be burning more calories. Have you seen the shape the women and men who play professional beach volleyball are in? Fantastic shape! You can burn as many calories as playing soccer when you play beach volleyball. Playing beach volleyball buy cialis can help to enhance your physique as it’s a very vigorous aerobic activity. Think about all of the movements your body makes during a typical match and you can easily see that you are actually improving your cardiovascular health with a workout. Reflexes and hand-eye coordination are utilized when you serve the ball. Large muscle groups in your legs, hips, arms and chest are all in action when you jump up to make ball contact. Bending into a deep squat with your leg muscles to set the ball into position is just exactly that, a squat. Running, leaping, blocking and getting your heart pumping is all part of the game. By getting your heart pumping you can help improve your body’s blood flow as well as increase your heart and breathing rates. Playing volleyball several times a week can help you to develop a stronger heart and healthy lungs. Even your immune system can get a boost which can help your body fend off everyday colds. Volleyball is also a weight-bearing activity which aids in bone strengthening. Beach volleyball is a lot of fun and best of all, it’s exercise in disguise. So, remember to pack your volleyball when you head to the beach this summer. Stay hydrated and have fun! Sources: How to Play Beach Volleyball. Howtoplaybeachvolleyball.com. 8 Dec. 2009. 3 Jul. 2011. [http://howtoplaybeachvolleyball.com/benefits-of-playing-volleyball/]. Sconiers, Harold E. What Benefits Does Playing Volleyball Have on Your Health? Livestrong.com. 26 Apr. 2011. 3 Jul. 2011. [http://www.livestrong.com/article/403388-what-benefits-does-playing-volleyball-have-on-your-health/].
I have finally decided what I want to do when I get out of the Army: I want to compete in ‘Dancing with the Stars’. So, how do I do that? Well, besides having a serious need for talent in the dancing department, I will also need a large dose of muscle, strength and endurance. I will need the muscle of a professional UFC fighter, because without it, I won’t have the ability to keep my posture straight, or the ability to lift a partner using my legs as the launch pad, while at the same time moving from side to side in repetitive motion. I will need the stamina of Secretariat, the most famous race horse of the Kentucky Derby, who’s able to go unheard of distances at speeds that have never been seen before or possibly ever will. I will also need the endurance of a 100-mile runner, because running out of breath is never an option as the horizon gets closer and my goal becomes attainable with each passing moment. To attain these seemingly insurmountable goals of professional dancing, I will have to focus my training in a different direction than just going to the gym to get bigger and gaining muscle mass. I will have to transform my efforts into a build, endure, and restore technique, building muscle with more repetitions and lower weight, instead of tonnage with low repetitions. I can’t shut down and go home after two hours in the gym, but will instead hit the pool for some laps, assisting in lengthening my muscles. I’ll also work muscles that I normally don’t use but will benefit my whole body endurance level in order to gain lean muscularity. As a 37 year-old man, I will also have to endure a level of pain that is always an after- effect of working out. When a person works different muscles, there is going to be a different kind of pain, not necessarily a bad kind, associated with the effort. Now, to combat that pain, I have two options: I can try to get a prescription for a low-narcotic drug that will have ingredients that are processed, broken down, and mostly come from animal dissection; or, I can go with an all-natural, animal byproduct-free supplement and cure my pains the safe, non-narcotic, organic method. I will always choose the latter option, as I do not put a lot of effort into taking prescriptions when the cure for my ills is always within reach at a natural vitamin and supplement retailer around the corner from my house.
Have you ever wondered how the people in the gym have such huge muscle mass, and it seems that they achieve it in a short amount of time? One of the answers is that they are using nutritional supplements. Creatine monohydrate is one of the most popular yet controversial nutritional supplements offered to the public today. The controversial part is that not all researchers believe that creatine has an effect on muscle size, yet all do believe it has a dramatic effect on strength. According to an online article Creatine Monohydrate: A Scientific Investigation of the Physical Benefits and the Physiological Risks that cites a study done by Parise, Mihic Maclennan, et al. (2001) found that creatine monohydrate supplementation did not result in an increase in either whole or mixed-muscle protein synthesis; however it did result in an increase in strength. The study included 13 men and 14 women participants randomly assigned to either a ‘creatine monohydrate’ group or a ‘placebo’ group, and were controlled under dietary and exercise measures. The researchers used mass spectrometry to measure protein synthesis before and after the experiment. Although no increase in muscle synthesis was found, the researchers concluded that the increase in strength was likely due to an increase in cellular water. They attributed this increase in cellular water to the creatine monohydrate supplementation. So, one could theorize, while taking creatine monohydrate before, during, or after exercise, the subjects were also simultaneously increasing their water intake, allowing the full effects of the supplementation to occur. Hence, those that did not increase their hydration during their exercise routine did not reap the benefits of the supplement. Plan of action. Go to the gym, take a creatine monohydrate, either by capsule or mixed in your favorite sports drink consumed at a reasonable time after your last meal, or within the first 30 minutes after your workout. If you continue to hydrate more than you would normally do before taking the supplement, the possibilities of your experiencing positive gains in strength have doubled. Sources: http://healthpsych.psy.vanderbilt.edu/2009/Creatine.htm
Whey Protein has long been coined the “gold standard” of proteins when it comes to overall health. Following a balanced diet with the inclusion of whey protein as part of a performance enhancing diet can have great effects on an athlete. According to the Whey Protein Institute, the benefits include: Whey protein is a naturally complete protein, meaning that it contains all of the essential amino acids required in the daily diet. It has the ideal combination of amino acids to help improve body composition and enhance athletic performance. Whey protein is a rich source of branched chain amino acids (BCAAs), containing the highest known levels of any natural food source. BCAAs are important for athletes since unlike the other essential amino acids, they are metabolized directly into muscle tissue and are the first ones used during periods of exercise and resistance training. Whey protein provides the body with BCAAs to replenish depleted levels and start repairing and rebuilding lean muscle tissue. Whey protein is an excellent source of the essential amino acid, leucine. Leucine is important for athletes as it plays a key role in promoting muscle protein synthesis and muscle growth. Research has shown that individuals who exercise benefit from diets high in leucine and have more lean muscle tissue and less body fat compared to individuals whose diet contains lower levels of leucine. Whey protein isolate has approximately 50% more leucine than soy protein isolate. Whey protein is a soluble, easy to digest protein and is efficiently absorbed into the body. It is often referred to as a “fast” protein for its ability to quickly provide nourishment to muscles. Whey protein helps athletes maintain a healthy immune system by increasing the levels of glutathione in the body. Glutathione is an antioxidant required for a healthy immune system and exercise and resistance training may reduce glutathione levels. Whey protein helps keep athletes healthy and strong to perform their best. It is no wonder that with all of the effects of whey protein on an athlete’s performance level, the supplement would also have a positive effect on weight management. Whey Protein takes the body longer to digest, which means it works harder, thereby burning more calories in the process and making the whole process a lean experience.
May is National Physical Fitness Month. This month men, women and children of all ages are challenged to increase their amount of physical activity and make healthy food and supplement choices. What better time to get outside and get moving? The weather has definitely warmed up and summer is on its way. Something everyone, no matter your age or fitness level, can benefit from is exercise. Improving your fitness level can be done with your family, a friend or even on your own if you like. Adults need to have at least 30 minutes of physical activity 5 times a week. But, you can also benefit from 20 minutes of vigorous activity 3 times a week if you’re strapped for time. It can be easily done if you choose to bike or walk to work. An alternative is to break down the time into smaller increments of 10 or 15 minutes. As your energy level improves you can increase your exercise time. Take the stairs when possible, walk the parking lot the last 10 minutes of your lunch break, or simply take your dog for a brisk walk in the mornings. For something high speed, give Zumba a try; it’s a Latin-inspired dance workout that has recently become very popular. Keep in mind that sports, running, weight lifting and other aerobic-type activities are always great ways to add exercise to your day too. For low impact exercise try yoga or a Pilates video with a friend or your family for some fitness fun. No matter your choice of exercise, remember to listen to your body. If you’ve been exercising for a while and are still sore, be sure to attend to those sore parts and muscles. You are your child’s best role model. If you’re making healthy eating choices and exercising, your child will be more likely to do the same. Overweight children are more likely to develop Type II diabetes, heart disease, asthma and become an overweight adult. To help your child maintain a healthy weight, balance what they eat with physical activity and a good multivitamin with minerals. Try adding just one hour of physical activity to your family’s day. It doesn’t have to be all at once. It can be divided into shorter activities. Be sure to include aerobic activities like dancing or running, bone-strengthening activities such as skipping rope, or biking, and muscle-strengthening activities like climbing or swimming. Need some ideas? Try going for a trail hike at a park, toss a frisbee in the yard or try playing when your kids play. Ride your bike. Let your children help plan weekly activities too. Getting outside 3 times a week will help you get moving. Eating right is also a key part of getting fit. So, to start, choose one meal a day to make more nutritious. It’s always a good idea to include a multivitamin in your diet – one for kids and adults. We can all benefit from scaling back on the fast food meals. Instead, try to plan ahead and pack your lunch. Drink water, instead of soda – it’s an easy way to cut extra calories from your diet. Eat at the table and leave the serving dishes in the kitchen. You won’t be as tempted to eat another portion. Try waiting a few minutes before going back for seconds. You will allow your stomach time to recognize that yes, you are full already. Another easy thing or maybe not so easy thing to do for some of us–hide the salt shaker. High sodium diets have been linked to a higher risk of heart disease, stroke and increased blood pressure. So whether you exercise with the family and kids, with a friend or solo, the point is to get moving and eating healthier. Everyone is encouraged to take part. So keep moving and keep with it by making it fun. www.fitness.gov. 4 Apr. 2011. U.S. Department of Health & Human Services. 26 Apr. 2011. [http://www.fitness.gov/resources/facts/index.html] O’Connor, Gail. “12 Weeks to a Healthier Family.” Parents Magazine Mar. 2011: 38-46. O’Connor, Gail. “12 Weeks to a Healthier Family.” Parents Magazine Apr. 2011: 46-54. O’Connor, Gail. “12 Weeks to a Healthier Family.” Parents Magazine May 2011: 42-48.
During the course of a military career, many soldiers turn to the free gyms on post as a source of exercise. Often they go in order to meet two very important goals: first, to prepare to pass the US Army standard in the Army Physical Fitness Test viagra cheap (APFT); and secondly, to achieve the kind of muscular definition that draws attention from the opposite gender! To achieve both of these goals, many times soldiers will take supplements to speed up the process of muscle growth – which in and of itself is not a bad idea – however some will take ones containing questionable ingredients, which can have the opposite, and sometimes dangerous effect. My suggestion is to “stack” (meaning to use a synergistic procession of supplements) with the same brand of supplements throughout the workout period, as the vitamins and compounds in each brand’s product line typically complement each other and reduce the risk of side effects such as gastrointestinal discomfort. For weightlifting days, which may vary depending on the muscle group you plan to work, take the same supplements but in different doses and stacks. For traps, lats and calf muscles, you should take a nitric oxide product, such as Vitalabs Nitro Pump, because it is a vasodilator, meaning that it accelerates the flow of nutrients through the blood stream by making veins enlarge. Take this 30 minutes prior to walking into the gym, giving it enough time to work through the digestive system and into the blood stream. During the workout, keep your water bottle close at hand, and it’s also wise to have a high potassium drink, such as the Alacer ElectroMIX to assist in hydration without a lot of sugar. These Alacer electrolyte-rich powder drink mixes have zero calories and zero sugar, which don’t detract from the purpose of working out in the first place like many other sport drink mixes. So, get a sustained pump from the Nitro Pump, and stay hydrated with the ElectroMIX. Consider taking a creatine supplement within 30 minutes after the conclusion of your workout as it assists in muscle building and a marked reduction in soreness later on. The key to stacking prior to, during and after your workout is staying hydrated. By drinking a minimum of 120 ounces of water while taking any type of muscle-building supplement, you help facilitate body processes and achieve maximum results faster.