Kids and Exercise: Does Strengthening Growth Stop and Should Kids Exercise at All? | Steroids4U.eu

 Kids and Exercise: Does Strengthening Growth Stop and Should Kids Exercise at All?

When exercise and children are mentioned in one sentence, most people think of stunted growth in children, problems with joints and tendons at a later age, and more or less many believe that children should not exercise, they still have time…

It goes without saying that exercise is healthy and that activity has a positive effect on a person's overall health. Several studies confirm that physical activity has various benefits, such as:

More effective fat loss

Improving sleep quality

It helps to feel better and be more balanced with yourself

Overall improvement of mental health

Increasing bone density and reducing the risk of osteoporosis

Increasing strength and muscle mass

Improving memory and many cognitive functions

Reducing the risk of heart disease

and this could be continued. Whether a person is older or 14 years old, the activity should be part of each of us, and according to research, we can say that exercise as such is only beneficial. And actually, is it necessary to mention research on this? At a time when obesity is on the rise, increased activity should be the alpha omega. Any movement in children is therefore welcome and whether it is walking, dancing, football, it is more or less the same. The impact on physical and mental health is huge.

Therefore, today we will focus more on the issue in which mixed opinions constantly prevail and these are some kind of dogmatic ideas rather than something relevant. Let's face it, let's first look at whether exercise stops children's growth. After all, this is probably the most widespread news.

Children, exercise and stopped growth or damage to health

To relieve you right from the start, there is no scientific consensus that exercising with dumbbells slows or stops growth in children and adolescents.

This myth arose from the idea that exercise damages the so-called growth plates or even pineal plates. They are softer in human development, so they are more prone to damage. Even if a child is injured (however), it can usually be cured. It is certainly scary for parents that the damage to these plates is about 15-30% of all bone injuries in children.

However, while many think that dumbbells & children are simply the wrong combination, the truth is that injuries are much more common in organized sports. And what now? Should parents let their children sit at home because… or what if? It's like thinking never to fly a plane in your life, because what if it falls. Never go to the sea in your life, because what if there is a shark. Should we all sit in the shelter, including the children, and wait for us to die? Don't exercise, don't move? For what if we go wrong and break our leg?

There are several studies that have a similar conclusion associated with the fact that exercise, dumbbells and children are fine. Strength training does not adversely affect growth, growth plates or the cardiovascular system. Strength training under supervision is not a greater risk of injury than any other sport or activity for young people. The current literature does not suggest that strength training in children and adolescents is negative, provided certain safety rules are followed.

To conclude, extensive research on the safety of resistant training in adolescents has not found any connection, respectively. there is evidence that it should have adverse effects on growth and there is no evidence that such training affects adult height.

Well, of course, one thing is a headless exercise with bad technique, overestimating your abilities, and the other thing is systematic training with a focus on technique (ideally directed by a quality trainer), proper breathing and the like. This should always be paramount in children and adolescents! We talk all the time about a sensible approach.

And now let's look at a systematic review and meta-analysis from 2019, which addressed the link between "fitness" in children and adolescents (3-18 years) in relation to health at a later age. In total, it was data with 21,686 participants. It has been shown that a higher level of "fitness" in childhood is associated with better body composition, higher bone density and a reduced risk of cardiometabolic problems later in life. Add to that a 2-year study involving 1,635 European children aged 6-11. The authors state from the results that poor physical fitness of children is associated with the development of cardiometabolic risk factors.

Children and adolescents should definitely move and it is not to the detriment of reasonable training in the gym. The literature does not suggest that sensible exercise should negatively affect the health of children and adolescents in any way, so let's try to discard the prejudices and dogmas that if a 13-year-old cat starts lifting dumbbells with a reasonable approach, ideally under supervision, it counts within a few years. No, quite the opposite.

Children and adolescents should definitely move and it is not to the detriment of reasonable training in the gym.

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Warming up, stretching, warming up and cooling down - are they really important? | Steroids4U.eu

 Warming up, stretching, warming up and cooling down - are they really important?

Stretching or warming up are the basis of every training plan, which is unfortunately often forgotten. At the same time, it plays a really important role in building muscle, reducing muscle mass and eliminating injuries. Read what stretching techniques we know and what benefits they hide.

The difference between stretching, heating and cooling

The difference between stretching and warming up before training lies in their purpose. The goal of stretching is to increase flexibility and range of joints. However, when warming up, it is important to increase body temperature and blood flow to the muscles. Both of these techniques are usually performed before exercise, but you can do stretching even after training along with cooling. However, all three forms of exercise are part of one complex, which is warming up.

Warming up

Warming up before training is an important prevention of injuries. Proper warming revitalizes the cardiovascular system by increasing body temperature and blood flow to the muscles. Warming up also prepares your muscles for overload during training. If the muscles are sufficiently warmed up during warm-up, this will increase the range of motion and reduce the risk of injury during exercise. Examples of good warm-up are aerobic exercises, such as cycling, walking or jogging, which you should do for at least 5 to 10 minutes.

Cooling

After exercise, your heart rate is increased and your muscles are tense. The purpose of cooling is therefore to return the heart rhythm to normal and prevent muscle formation. An example of cooling after training is, for example, fast walking with gradual deceleration. Cooling down is very important for endurance athletes, such as marathon runners, because it helps them regulate the flow of blood in the body after a long period of physical activity.

Stretching

Stretching, stretching the muscles can be done before or after training. Its main purpose before training is to improve the extent of the joints and reduce the risk of injury during exercise. You can try stretching the whole body, or just focus on a specific group of muscles that you plan to exercise afterwards. After training, however, stretching performs a completely different function and its purpose is to prevent the onset of muscle. Stretching can also be very relaxing, both physically and mentally.

Benefits of stretching and warming up muscles

Improves performance

Inevitably the best benefit of stretching or warming up your muscles is their impact on your performance. It helps to improve in three effective ways:

Improves blood flow - heating or stretching for about 10 minutes has been shown to improve blood flow and open blood capillaries, which have been associated with improved subsequent physical performance.

Improves oxygen function - oxygen is released into the muscles faster at higher temperatures. If you indulge in stretching before training, you will warm up your muscles, which will be ready to give the best possible performance during training. If you miss stretching, it can take a long time for oxygen to be released into your muscles during your workout, which can have a negative effect on your performance.

Accelerates muscle contractions - warming up muscles before training raises body temperature. This results in better nerve transmission and muscle metabolism. As a result, your muscles will act faster and more effectively on all stimuli during and after training.

It serves as an accident prevention

With an effective and consistent warm-up before training, you relax the joints, increase their range and improve blood flow to the muscles. All of these aspects are extremely important in preventing injuries. The more your muscles are stiff and bloodless, the higher the risk of injury during exercise.

It removes heat from the body

Activation of heat removal mechanisms from the body contributes to effective cooling of muscles, which helps prevent overheating and subsequent overtraining. This benefit is especially important for demanding aerobic activity, such as running or cycling.

It balances the production of hormones

During physical activity, the body increases the production of various hormones, including cortisol and adrenaline. They are directly responsible for regulating energy production and your physical performance. If you miss a warm-up before a workout, these hormones may be activated late and have no effect. On the contrary, you can activate them already during warm-up, which will give your body enough energy during training.

Advantages of cooling

Supports fast recovery after training

After intense and strenuous training, lactic acid accumulates in the muscles. It is an organic substance that is formed during the breakdown of glucose in muscles. At rest, the body forms only a small amount and is transported to the liver, where it is converted back to glucose. However, during increased physical activity, more glucose is formed, which also creates a higher level of lactic acid, which the liver cannot process. Therefore, it is stored in the muscles and causes cramps, muscle pain or even muscle fever. It is the cooling phase after training that can help the process of eliminating lactic acid from the muscles. This helps to regenerate faster and prevents muscle formation. Creatine supplementation, which also supplies the muscles with energy, has proven to be another great means of reducing lactic acid production during training.

Reduces delayed onset muscle pain (DOMS)

Delayed Onset Muscle Soreness (DOMS) usually begins a day or two after training. The pain you experience during or immediately after a workout is another type of muscle pain, also called acute muscle pain. This is due to the above-mentioned reason for the formation of lactic acid and is accompanied by pain immediately after training. 

DOMS can cause any exercise that creates small microscopic cracks in the muscle fibers. The body responds to this damage by increasing inflammation, which can lead to a delayed onset of muscle soreness. Symptoms of DOMS or muscle muscle to look out for may include:

to touch sensitive muscles

reduced range of motion due to pain and stiffness when moving

swelling of the affected muscles

muscle fatigue

short-term loss of muscle strength

Research has shown that effective prevention of DOMS is cooling after training with warm-up and muscle stretching, or massage of individual stressed muscle areas.

Types of stretching

Just as there are different types of training, there are several forms of stretching. When warming up, you can focus on static, dynamic, but also ballistic stretching. Let's see what the difference is between them.

Static stretching

This is the most common type of stretching. His technique is to stretch a muscle, or group of muscles, to its farthest point and then maintain that position. This type of stretching is considered to be the safest way to stretch muscles. It gives muscles and connective tissues enough time to relax.

Static stretching is usually done before strength training, by stretching the muscles you are going to exercise. However, many experts consider this type of stretching to be much less effective than dynamic stretching, as dynamic warm-up increases the range of motion significantly.

Dynamic stretching

Unlike static stretching, dynamic stretching is a popular way to warm up muscles before aerobic exercise. Dynamic warm-up consists in maximally warming up the muscles by repeating the movement several times in a row. The purpose of dynamic stretching is therefore to improve flexibility before performing any sport, running, cycling or other aerobic activity. An example of dynamic stretching is, for example, a sprinter who takes excessively long steps before running to set the maximum range of motion for the upcoming power.

Ballistic stretching

Many exercisers confuse this type of stretching with dynamic stretching. However, there is a significant difference between them. The basis of the dynamic warm-up is formed by regular repeated and intentionally coordinated movements. However, ballistic stretching uses irregular, jerky, mostly aerobic movements, such as intense jumping or sprinting. At the same time, the limit of the maximum range of motion should be exceeded during ballistic stretching. However, it is important to note that this type of stretching is more prone to injury and should only be performed by experienced athletes.

Passive stretching

Depending on the type of force acting, stretching can be divided into passive and active. Passive stretching occurs when an external force helps to reach the maximum point of range. This can come through gravity, another person, or a tensioning device, such as strengthening rubbers or suspended strengthening systems. The point is that the muscle you want to stretch is not primarily stressed, so you can relax while stretching. Passive stretching is extremely effective in relieving muscle cramps that are treated for injuries.

Active stretching

Active stretching is characterized by the use of your own strength to maintain a stretching position. So this is the opposite of passive stretching. An example is lifting your foot off the ground while lying down, using only the power of your feet to keep it in the air. For passive stretching, you would use arm support, for example, to keep your foot in the air. Active stretching is therefore much more strenuous, but more effective in building muscle and flexibility.

Myofascial release

A massage roller or other massage device is used for this type of stretching. Its application to the muscles relieves myofascial tension and improves flexibility in the fascia. The fascia is a specialized system of connective tissue that unites the whole body. It affects bones, muscles, joints, nerves and is also found in the brain and spinal cord. Therefore, it is important to take care of the fascial system and stimulate it regularly. The tension at one fascial point also affects more distant places, as it is a closely interconnected system. Therefore, if you feel tension in the calf, believe that this tension is not only in the calf, but also in other parts of the body.

How to do proper and effective stretching

Duration of stretching - several studies suggest that stretching or cooling one muscle part should take approximately 30 to 60 seconds.

The number of repetitions - depends on several factors, such as your physical condition, age or gender. However, you should not overdo it with stretching and indulge in as many repetitions as you can. It is important to listen to your body.

Breathing - this will help you relax properly. You should inhale slowly before stretching a muscle and exhale slowly as you stretch it. Exhalation should not be enhanced, but natural.

When to Do Stretching - To achieve optimal results and prevent injury, stretching, warming up the muscles and cooling them should be part of every your training plan.

Types of stretching according to muscle parts

You already understand the theory of stretching and warming up muscles, it's time to start exercising. What should such stretching look like? It all depends on which game you decide to practice. However, it is optimal to focus on stretching the whole body.

Stretching the whole body

The advantage of stretching the whole body is that no matter what workout you are going to do, every muscle will be properly stretched. The basis is to start from the head and gradually move to the feet, while not forgetting any muscle part.

Stretching of individual muscle parts

An increasingly popular technique, especially for bodybuilders or fitness lovers, is to focus stretching only on certain muscle areas. Specifically for those that you are going to strain after stretching. So look at what the stretching of the muscles of individual parts of the body should look like.

Feet and ankles - many athletes, especially bodybuilders, forget to exercise this muscle part. These are muscles directly connected to the calf muscles or hamstrings. They are mainly used for running, cycling, but also strength training during the deadlift. Therefore, if you do not stretch your feet and ankles properly, you may cause unpleasant injuries.

Calf - The calf muscles are also often underestimated during warm-up. At the same time, it is in the calf that most muscle cramps occur during exercise. A great exercise during warm-up is to stretch the calf while standing against the wall. Therefore, stand facing the wall, step forward with your right foot and leave the left one facing outwards so that you are in a slight forward bend. Push the heel of the back outstretched leg towards the ground until you feel your calf tighten. Of course, there are many more exercises for the calf muscles, so you can always liven up your warm-up.

Thighs - here it is necessary to focus on stretching the front and back thigh muscles. When stretching the front muscles of the thigh, the "standing leg pulls" exercise is effective. Stand on both ground with both feet and bend one leg so that your heel touches your sciatic muscles. Then grasp the heel with your hands and hold it in this position for at least 30 seconds. During this exercise, you should feel your front thigh muscles tense. Conversely, if you want to train your back thigh muscles or hamstrings, you need to focus on a different kind of exercise. Sit straight on the ground. Keep your back straight and try to touch your toes with your fingers. However, never bend your legs at the knees during this exercise, otherwise it will be ineffective.

Back - when warming up the back, it is necessary to start stretching the cervical spine. This is exactly what is involved in many, whether cardio or strength exercises. The basic type of warm-up is bowing of the head towards the front, back, left and right. After exercising the cervical spine, you will go downwards, to the lumbar part, which you will stretch with a forward bend and a full body. You can also use yoga positions when practicing the neck, cervical spine, but also the lower back.

Shoulders, triceps and biceps - The basis of the shoulder stretching exercise is to stretch your arm, bend it at the elbow and place it behind your head while holding it with the other hand. Of course, this is one of the easiest exercises, but if you have a strenuous shoulder workout in the gym, you should focus on a more comprehensive warm-up. The same is true for triceps and biceps, to which you should devote separate time when stretching.

Breakdown of the training plan in steps:

muscle warming by short aerobic activity

stretching of the whole body or a selected group of muscles

the training itself

stretching the whole body after training

cooling

Keep in mind, however, that no results will be obtained without the correct execution of individual exercises. So if you decide to include stretching and warm-up in your training plan, which you should definitely do, study the proper exercise technique carefully.

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Insects and beetles - all important before you taste a cricket | Steroids4U.eu

 Insects and beetles - all important before you taste a cricket

One would not be able to survive without food, and the human diet has undergone significant changes throughout history. For all, let's mention, for example, the changing attitude towards egg consumption. In addition to the correct nutritional composition, availability and chemical treatment, we are interested in the ecological side of things. The consequences of mass animal husbandry probably do not need to be presented separately. Recently, insects and beetles have often been mentioned as a new possible alternative for improving the sustainability of the planet. Is this the future we need to prepare for? In the article we will introduce you to the advantages, disadvantages, facts and interesting information about insects, more precisely insects on a plate.

Insects and beetles - food of the future?

"Don't be afraid of beetles in food, because they are proteins." I don't know about you, but I've heard this wannabe funny comment several times. It is also known to sigh that one day we will all eat insects. However, insects on a plate are not the music of the future. Approximately 2,000 species of insects are already consumed in 113 countries, and native cultures in Africa, Asia or South America have been eating certain insect species for centuries.

Consumption of beetles or insects is not new and there is also an official term for it - entomophagy. It is not uncommon for certain parts of the world to collect larvae, eggs, pupae or adult insects for consumption.

I believe that many of you have your forehead wrinkled and twisted at this point. The aim of the article is not to "wind" you into baked crickets, but to bring information from around the world. Many of us have trouble consuming certain foods that others may consider a delicacy. For example, such sushi or seafood, are you lovers of them or can you not stand them at all? Food is also subject to trends and there are several examples. Today, lobster is a sought-after and quite luxurious delicacy, but it was once eaten by a poor part of the population and was considered a "sea cockroach". You will certainly remember the popularity of certain types of food at a certain time. In the USA, Italian cuisine was "in" in the 1950s, Mexican in the 1970s and sushi in the 1990s. 

By this we just want to say that a certain part of the diet popular in your region can come strange and disgusting to other cultures. In Mexico, Laos or Europe, escamoles are considered a gourmet delicacy, it sounds similar to guacamole, but it is actually the eggs of ants. You can find up to 164 species of insects on the market in Bangkok. Some are eaten for nutritional content, others for their appearance. The most commonly consumed insect species include:

caterpillars

the Beatles

locusts

crickets

bees

ants

Benefits of consuming insects

Nutritional content

When it comes to nutrients, insects often tend to be a source of protein, but in addition to protein, they contain fiber, healthy fats, and even vitamins and minerals. Nutrients in food insects are similar, and variations may be due to the method of preparation, their origin or the way they make a living. For a better overview of nutrients, we present a table with average values ​​of nutrients in common meat and insect sources, which were published in a study from 2015:

Energy values ​​(Kcal) Protein (g / 100 g portion) Fats (g / 100 g portion) Saturated fats (g / 100 g portion)

Beef 169 20.6 9.3 3.8

Chicken 152 19.9 7.2 1.81

Pork 186 20.1 12.4 3.5

Cricket (adult) 153 20.1 5.06 2.28

Darkling larva (larva) 247 19.4 12.3 2.93

Silkworm caterpillar 128 14.8 8.26 3.45

We mentioned that insects are not only a source of protein, but also vitamins and minerals. We therefore present another table from the same source to compare the content of selected minerals and vitamins:

Iron (mg / 100 g serving) Calcium (mg / 100 g serving) Vitamin C (mg / 100 g serving) Vitamin A (mg / 100 g serving) Vitamin B1 - thiamine (mg / 100 g serving) Vitamin B2 - Riboflavin ( mg / 100 g portion) Vitamin B3 - niacin (mg / 100 g portion)

Beef 1.95 5 0 * 0 0.08 0.23 4.7

Chicken 0.88 8 1.1 0 0.075 0.16 6.5

Pork 0.8 7 0 0 0.77 0.235 5.6

Cricket (adult) 5.46 103 3 6.53 0.04 3.41 3.84

Darkling larva (larva) 1.87 42.9 1.2 9.59 0.24 0.81 4.07

Silkworm caterpillar 1.8 42 - - 0.12 1.05 0.9

* value “0” was used for trace amounts

In many countries, the consumption of insects is quite common and is a source of protein, calcium, iron and vitamin B12. Crickets contain the mentioned iron, calcium, B12, omega-3, but in addition they are exceptional for one more thing - they are a full source of protein. This means that they contain all 9 essential amino acids that our body cannot produce on its own and needs to take from the diet. This fact moves crickets to other full-fledged resources, such as meat, dairy products or eggs. From this point of view, they are actually a better choice than incomplete sources of proteins, for example some proteins of plant origin.

The idea of fried or cooked crickets may not be a tempting vision. But what would you say to cricket flour? A full-value source of protein, which also contains fatty acids, iron, calcium, magnesium, selenium, potassium and vitamin B12. Today you can buy flour, protein bars or pasta from this flour. Her taste remains a question. Each of us perceives the taste of our own, but many describe the taste of cricket flour and protein as slightly nutty and more pleasant than they thought. Even the taste of cricket flour pasta is similar to ordinary pasta. You will usually notice only a slight difference in the texture, which is "grainier" and similar to wholegrain pasta. However, when mixed with the sauce, they do not taste particularly different. You can make pancakes from the flour or add it to your favorite smoothie.

Proteins and insects are legally associated because dried insects contain from 20 to 76% protein depending on the type. In 100 g of locusts you will find 14 - 28 g of protein and 14 g contains the same amount of red ants. In addition, 100 g of ants will provide you with up to 71% of your daily iron intake. You may find it disgusting, but suppose there are parts of the world where they would have no problem consuming them. Who knows, on the contrary, they would have a problem with pork liver, which is popular in several European countries.

Sustainability of our planet

One of the main arguments for consuming insects is the "eco-plane" of the whole thing. Today's food system has a negative impact on our planet. Water use, pollution, deforestation or biodiversity loss are not negligible impacts. Whether you admit it or not, the food system makes a significant contribution to climate change through greenhouse gas emissions. According to the United Nations, there will be a little more of us by 2050, more precisely 9.7 billion. From a dietary point of view, this will mean that twice as much food will be needed to feed so many people. Are you saying that we will start growing and breeding more? Unfortunately, we do not have enough arable land to feed so many people. 2050 is a long way off for many, because it is a horizon of 30 years, but today's data show that there are already 7.8 billion of us already.

Compared to cattle, insects are a much more gentle choice because they require less soil, water and also emit less greenhouse gases. Insect farming today has less of an impact on the planet as a source of protein than conventional sources.

Insect farming can be interesting for farmers in terms of soil and machinery, as it requires less land and the use of machinery. This fact can be an advantage especially in less developed countries. Another argument is the economic side of things, because insect farming can be quite an interesting source of income. For example, in countries with an average gross income of $ 5,640 a year, an insect farmer can earn $ 5,000 to $ 10,000 a year. 

In addition to proponents of insect consumption to improve sustainability, there are people with different attitudes. Counter-arguments include, for example, the claim that the collection of wild insects becomes excessive. Another concern is the environmental impact, which may be more complex, for example due to the insect feed with a more complicated sustainability status. The third argument is the processing of insects, which can represent a significant use of energy to a greater extent. Enthusiasm for the new approach is nice, but even here a sober look is needed. Compared to more conventional sources, all aspects need to be considered to show the extent to which insect farming is a better choice.

Disadvantages of insect consumption

Allergens

Insects are consumed in many parts of the world, but that does not mean that they cannot cause an allergic reaction. Their consumption should be considered by people with crustacean allergies, as some research has found that insects can trigger an allergic reaction similar to crustaceans. Insects and crustaceans are among the arthropods in the animal kingdom. Insect allergy has been reported in caterpillars, grasshoppers, bees, cicadas or silkworms.

Toxins and pesticides

Remember, we talk about eating insects all the time. As we have already mentioned, about 2,000 species of insects are consumed. It's similar to mushrooms, some carry the risk of poisoning and therefore do not belong in the basket. Certain types of ants and bees contain toxins that can be dangerous. Metabolic steroid content has also been determined in certain beetle species. Frequent consumption can cause health problems. In addition, you are definitely interested in how it is with pesticides and insects. Pesticides and herbicides in the field are harmful to humans, animals and insects. You may not have known, but some insect species can handle higher doses of heavy metals than mammals. Therefore, in the case of insect consumption, there is a slightly higher risk of lead or arsenic poisoning. This is a minimal danger, but it must be taken into account. The European Food Safety Authority (EFSA) has published the risk associated with insect consumption. The report shall identify possible biological and chemical risks, allergenicity and environmental risks related to farm insects. The report notes that further research is recommended to better identify risks. Hundreds of species of insects are consumed around the world, but demand for food insects in EU countries is expected to be limited to a few species, such as crickets, grasshoppers or flies. The risk associated with pesticides is higher when collecting wild insects. There have even been cases of health problems around the world after consuming insects collected from pesticide-treated areas.

Last but not least, it is the antinutrients that prevent the absorption of nutrients. The insect exoskeleton contains antinutrients, which reduces the absorption of proteins. The final and perhaps unnecessary warning is the risk of bacteria, they are everywhere and insects are no exception. In addition, insects feed on places full of bacteria, such as rotten food. Do you think this problem only affects wild insects? Even several insect farms in Asia do not meet high hygiene standards, and this may not be limited to farms in Asia.

We believe that you have read the article to the end, and thus get more information about the insects on the plate. However, if you are still convinced that the insect will continue to be "yuck" that you would never take in your mouth, remember that it is a matter of culture. Taste is associated with a culture that determines what is edible and what is not. If you think our culture does not allow beetles, we have more information for you. According to the Defect Levels Handbook published by the US Food and Drug Administration (FDA), it is ok if 100 g of chocolate has 60 pieces of insects in 6 samples. 

Insects and beetles are not the music of the future for much of the world. Modern agriculture is a burden on the planet, and with a growing world population, it makes sense to look for ecological sources of nutrients. Who knows, in 100 years, insects may be a common part of the diet around the world, and our great-grandchildren will not understand the concerns of today's people. We believe that we have at least enriched you with new information.

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Classic cardio or HIIT workout - what burns fat better? | Steroids4U.eu

Classic cardio or HIIT workout - what burns fat better?

Are you worried about whether classic cardio or high-intensity interval training is more suitable for you? Each of these activities has many health benefits, but it is really important to choose the right one that fits you like a glove. We will be happy to help you with that!

What is HIIT?

HIIT, ie high-intensity interval training, is a form of interval training that generally combines short sections of intense exercise with short phases of rest or exercise with lower intensity. For example, an exercise within the HIIT program Tabata includes 20 seconds of maximum effort followed by 10 seconds of rest. One circuit of tabata thus lasts only four minutes.

HIIT training usually combines two types of exercises - anaerobic and resistance training. During an explosive interval exercise, the heart rate should be approximately 80% above average for one to five minutes. During the rest phase, the heart rate should drop to 20%. Meters in the form of fitness watches will help you determine your heart rate during training.

Definition of cardio

Cardio is an acronym for Cardiovascular Exercise. It is a form of exercise with low to high intensity, depending on the type of exercise. Because the body needs enough oxygen to perform this exercise, it is considered an aerobic exercise. HIIT, on the other hand, is an anaerobic exercise. During traditional cardio exercise, the heart rate should be kept approximately 60 to 80% above rest.

Most people think of the word cardio running, but there are a variety of options, such as cycling, skiing, swimming, or even lower-intensity exercises than kayaking.

What is the difference between aerobic and anaerobic exercise?

Aerobic exercise - an intense exercise that supports the circulation of oxygen in the blood and is associated with increased breathing rate. Examples are running, swimming or cycling.

Anaerobic exercise - literally means "absence of air" or "without oxygen". It consists of a short, intense burst of physical activity, such as a sprint, where oxygen consumption exceeds its supply. Subsequently, the body is powered by the energy stored in your muscles through a process called glycolysis.

Advantages of HIIT training

HIIT has a number of benefits, especially for people who already have some experience with exercise and can handle sudden changes in intervals well.

Improves heart function

One of the most recognized benefits of high interval training is its positive contribution to heart health. HIIT can help strengthen the heart as well as help it recover earlier in patients with cardiovascular disease. In addition, it can also help improve metabolic functions.

This is also confirmed by a 2015 study, which found that a 10-week HIIT training program brought cardiovascular and metabolic benefits to people with heart problems and high blood pressure. Other research has shown that HIIT is safe and effective in patients with chronic stroke and in older men with sedentary jobs. [9] The researchers also evaluated up to 10 studies on the benefits of HIIT in elderly individuals with health problems such as coronary arteries, heart failure, hypertension, metabolic syndrome, and obesity. A meta-analysis of these studies revealed that subjects involved in HIIT training improved their cardiorespiratory abilities compared to moderate-intensity exercise.

Improves VO2 levels

VO2 (maximum rate of oxygen consumption) is one of the best indicators of aerobic performance. It is expressed in milliliters of oxygen consumed per minute of activity and adjusted to body weight in kilograms: ml / kg / min. HIIT training has been shown to improve VO2 levels. The reason is that exercise with a higher intensity results in a greater disruption of the body's homeostasis, which literally requires more energy and oxygen when returning to normal basal levels. In addition, researchers believe that VO2 is one of the best predictors of overall health. The better your VO2 is, the faster you will be able to handle all kinds of intense exercise, which will help prevent heart disease. Evidence of this theory is a renowned study that focused on VO2 levels in participants exercising on an exercise bike. They alternated 20-second high-intensity periods with 10-second rest phases. In total, they exercised this way for 30 minutes a day, which was enough to visibly show an improvement in their maximal VO2.

Improves performance

Because cardio exercise primarily improves the aerobic system, HIIT stimulates the aerobic as well as the anaerobic system. As a result, your body has more endurance and achieves better results in all forms of exercise, no matter what they are. HIIT therefore supports your performance even when lifting dumbbells or performing various sports activities.

Improves insulin sensitivity

The more sensitive the body is to insulin, the more it needs to lower blood glucose levels. High-intensity exercise can also help effectively with this problem, as glucose levels are consumed faster during it. Therefore, HIIT can also be beneficial for patients with diabetes. Researchers believe that low- to medium-intensity physical activity, such as walking, may not be strong enough to improve cardiorespiratory fitness in people with type 2 diabetes. Intensified exercise, on the other hand, may produce better blood glucose control results. The same study also showed a positive effect of HIIT training on blood pressure, but also the response to insulin. This training method can also increase insulin sensitivity to 24 to 48 hours after exercise. 

Promotes weight loss

Research shows that HIIT workouts are extremely effective in terms of weight loss. According to one study, even HIIT is a better alternative to burning calories than stand-alone cardio. This theory is confirmed by another study that focused on men over the age of 25 who are overweight. After 12 weeks, when one group participated in regular 20-minute HIIT exercises and the other only with a classic 30-minute cardio, a significant decrease in weight and visceral abdominal fat was found in the first group. Thus, these findings suggest that HIIT can help people burn more calories in less time.

In addition, research shows that HIIT can be more effective than other types of exercise in reducing belly fat.

Disadvantages of HIIT

Yes, HIIT workouts also have their disadvantages, which is why high-intensity workouts are not for everyone.

They are not intended for beginners - if you want to fully indulge in high-intensity exercise, you should first master the basics of cardio training. At the same time, they are not suitable for people who are recovering from an injury.

Higher risk of injury - High-intensity exercises such as sprints, plyometry or jumps carry a high risk of injury.

Risk of overtraining - frequent HIIT exercise can lead to burnout, so you should not overdo it.

HIIT should be practiced if:

you are an experienced exerciser

You want to focus on losing weight and burning more calories in the shortest time possible

you prefer shorter workouts

you want to combine different exercises and intensities to liven up your workout

you want to build perseverance faster

The benefits of cardio

The fact that there is HIIT in the world does not mean that classic cardio should be completely forgotten. Read on for several reasons why it should not be missing from your training plan.

Improves cardiovascular health

These are the aerobic exercises that doctors most often recommend to people with heart disease. Cardio strengthens the heart and helps it pump blood better in the body, which in turn helps maintain optimal blood pressure and good HDL cholesterol levels. It also helps lower bad LDL cholesterol.

Regulates weight

It is true that if you want to lose weight, you should focus on any kind of exercise or sports activity. Cardio is no exception, which has also proven to be a great tool for weight loss. Evidence of this is an extensive study that focused on calorie burning in both men and women. They ran on a medium-intensity belt five times a week for 10 months. The results showed a significant weight loss, between 4.3 and 5.7% of the initial weight in both sexes. At the same time, however, the most effective way to achieve weight loss is to combine cardio with strength training. Why is this true in our article How Strengthening Weight Loss?

Faster recovery

Even if you train shorter during HIIT training, your muscles are all the more stressed and you put too much pressure on your heart and body. That's why you recover from HIIT exercise much longer than from regular cardio. However, sufficient preparation and subsequent stretching can also help you with this problem. 

Saves glycogen levels

While in high-intensity exercise the body consumes glycogen levels excessively quickly as a source of energy, in cardio it is completely different. During training with a lower intensity, the body burns glycogen in moderation and also draws energy from fat stores. However, this does not necessarily mean that you burn more fat with cardio, but you simply know how to save glycogen sources.

Disadvantages of cardio exercise

Time consuming - if you choose cardio instead of HIIT training, expect that exercise will take you more time.

Risk of injury - Repeated movements over a long period of time can lead to injuries or cramps.

Boredom - not everyone is made for slow exercise with repeated movements. To some, such an exercise may seem boring and ineffective. It is therefore necessary to alternate the types of cardio exercises regularly.

You do not strengthen muscles - during HIIT training you can combine aerobic exercise with strength or resistance exercises. However, with cardio, you still do the same movement, which may result in weight loss, but it will not help you strengthen your muscles.

You should practice cardio if:

you are beginners

you cannot exercise with very high intensity

you train for endurance races, such as a half marathon or marathon

Which type of bodybuilders and strength training do do?

As for the duel HIIT vs. Cardio, bodybuilders and powerlifters clearly prefer high-intensity training. One of the benefits that bodybuilders get from HIIT is the body's increased ability to eliminate lactic acid production. Lack of oxygen in the muscles causes lactic acid to build up, which tires the muscles. However, by repeating anaerobic exercises such as HIIT or lifting heavy weights, the body is able to build tolerance and eliminate the accumulation of lactic acid in the muscles, which ultimately leads to an increase in muscle mass and strength.

Even in the golden era of bodybuilding, high-intensity interval training was part of the training of stars such as Serge Nubret, Franco Columbu, Mike Mentzer, Casey Viator and Lou Ferrigno.

HIIT vs. cardio - who is the winner?

Both HIIT and cardio workouts have their advantages and disadvantages. However, it only depends on you, your condition and goals, which type of exercise is most suitable for you. If you are not a beginner and your goal is to lose weight and at the same time strengthen your muscles in the shortest possible time, HIIT exercise is definitely suitable for you. However, if you prefer a slower exercise, with which you will achieve weight loss gradually, cardio is just right for you. However, it is best to combine both forms of intense exercise, as this will support the correct heart rhythm. Also, remember that any kind of physical activity is a much better choice for you than just sitting and doing nothing.

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Not yogurt like yogurt, or dairy products are great, but you need to be careful | Steroids4U.eu

Not yogurt like yogurt, or dairy products are great, but you need to be careful

If you are interested in a healthy lifestyle, you are reading Fitclan and you are not vegan, we are almost sure that you include dairy products in your diet. And you're doing well! Let's take a look today under the lid of a popular trio of dairy products, namely yoghurt, Greek yogurt (+ Greek-type yogurt), curry and a bit of cottage cheese.

It starts with milk

Everything about yoghurts, scallops, cottage cheese, etc., starts with milk, and therefore perhaps it would be appropriate to start with it, the most important thing. Milk is the basic raw material for which it is made, that makes sense. Although we can get milk from several mammals, we will talk here today mainly about cow's milk.

Milk is an excrement from the mammary gland of mammals, which is intended for the first nutrition of their young - it is therefore a complex food containing all nutritionally important substances. It plays an important role in human nutrition, especially as a source of calcium, but we get much more from it into the body!

Classic cow's milk contains on average 4% fat, 3.2% protein (casein protein of four fifths, the rest of serum protein), 4.6% milk sugar (lactose), 0.7% minerals (Ca, P, Na, Mg, K, Cl), vitamins (B2, A, D, E, K, C), enzymes and more. However, as the milk is further processed, its specific values ​​begin to vary, especially those of fat.

Specifically, in the dairy in most cases it looks like this: Fresh milk is brought, which naturally has a fat content of about 4% and then goes to the centrifuge, where the skimmed milk (about 0.03% fat) is separated from the cream (38-42% fat), from which products of different fat content are then mixed. However, there are dairies that do not have this step in their production process at all, and therefore work all the time only with milk with a fat content of about 4%, and thus all the resulting products have about 4% fat.

It's fascinating for me that all I have to do is take milk and just choose whether I want to have yogurt, a pie or cheese. It's all more or less about what bacterial culture, what temperatures and how long I choose. So how do the individual best-known products differ?

Yoghurts

How is yogurt made?

The first process, after the milk is transported to the factory, is homogenized. Why is this step necessary? The fat in the milk is in the form of such microfat balls, and by this process these milk fat balls are reduced and unified. This is because the milk is forced through a sieve with very small holes. If the milk did not homogenize, fat could be released during fermentation, so we would then have a cup of yogurt with yogurt at the bottom and a layer of fat at the top. However, it is not absolutely necessary, if I remember correctly, some dairies do so intentionally - but there are a minority of them.

The second step is pasteurization, a completely normal and, from a certain year, a mandatory process by law, where the milk is heated rapidly to about 90-95 ° C for a few seconds and then cooled to 40 ° C. This process removes (potentially) pathogenic substances and makes the milk completely safe. And also more durable.

And now it's time to "inoculate" such treated milk with bacterial cultures, ie fermentation. A "pure yoghurt culture" is considered to be a mixture of two types of bacterial cultures, namely Streptococcus thermophillus and Lactobacillus delbrueckii subsp. bulgaricus in a certain ratio. However, each manufacturer of yogurt (or any fermented milk product) has its own "recipe", the number of individual bacterial strains and the (post) fermentation process. For example, such Activia is not much hidden by the bacterial cultures it uses. Surely you have somewhere in your subconscious rooted in the ads of Bifidus actiregularis. This is a probiotic bacterial strain that is specific exclusively to this brand, so their final product differs from others. The types of yoghurts are usually not differentiated according to the milk culture, the producers usually do not and do not have to state the specific composition of the milk culture.

All of these healthy bacteria thrive best at temperatures around 40 ° C (37-42 ° C), so this is exactly the temperature that is set and allowed to ferment for several hours (depending on the recipe, 4-6 hours). During this time, the bacteria convert milk sugar (lactose) into lactic acid and other by-products. This is one of the reasons why fermented milk products are more suitable for people with lactose intolerance - lactose is naturally declining.

There are two methods of fermentation, respectively. two technologies of yogurt production - technology of production maturing in tanks vs. technology of production maturing in a crucible (in consumer packaging). In the first, the yoghurt is formed in bulk in a huge vat, in the second, the "inoculated" milk is bottled in cups, sealed and then inserted into the fermentation chambers already prepared. Nothing changes in their resulting nutritional values ​​or perhaps safety, it is more a matter of texture. Yoghurt that matures in a crucible has a coarser structure, is stiffer and often contains clumps / pieces, while yoghurt that has matured in a tank has a more homogeneous structure and is finer - this makes sense because the milk is mixed during the fermentation process.

So, and we have white yogurt! But what about fruit?

Did you know that the first fruit yogurt ever was created in 1933 in the Radlická dairy in Prague in Smíchov? At that time, several teaspoons of strawberry jam were placed on the surface of the yogurt. However, the original intention was different than you think - it was done to prevent the formation of mold. This was patented by Radlická mlékárna and then sold this patent in the Czech Republic and abroad.

Fruit yogurt is not like fruit yogurt.

Many fruit yogurts did not see a piece of fruit even from the express. This is because the fruity taste of the drawbar is often smelled. Fruit concentrate is taken (which in itself is more or less a waste product in the production of another fruit product), even in such a quantity that the yoghurt can be called after that fruit according to the legislation, so for example 5%, aroma, dye, water and stabilizers, it mixes with yogurt and tada, "fruit" yogurt is in the world. Damn cheap to make.

However, some companies go the longer, more thorny and expensive route and add really good fruit jam. So often in the composition you will see only fruit (of which there is at least 50% of the content of the flavoring component), sugar and pectin (which is a gelling agent necessary for the formation of dense jam). Yogurt is more expensive, but also much more natural? Tastier? Just BETTER.

What about those low-fat yogurts?

I remember the time about 10 years ago, when I decided (of course very unnecessarily) to lose weight and so I started buying yogurts with 0.1% fat. Often, an ultra-thin mass was waiting for me in the cup, or, on the contrary, almost gelatin, which did not resemble yogurt at all. I'm almost certain that if I had known about calories at the time and looked at the nutritional value, I would find that such yogurt has 0.1% fat, but on the contrary has a higher carbohydrate content - even though it was unsweetened white yogurt. So one such cup came out calorically as if I had bought a classic 3.5% yogurt. This is because various thickeners and starches are often added to low-fat yoghurts to keep them together at all, which then simply increases the caloric value. However, to be honest, at least during my last wanderings through larger stores, trying to figure out if these yogurts still existed and what they look like now, I didn't come across them.

Yoghurts from Greece, or Greek yoghurts. Or not?

Although we might think from the name that it is perhaps made in Greece, this is not the case. Greek Czech yogurts can already be produced by our Czech or Slovak dairies. In fact, there was a case around this in 2016/2017, when the Greek Ministry complained about exactly this - that it was the introduction of the consumer, so according to Decree 397/2016 Coll., Which came into force in the Czech Republic on 1.1. 2017, must now indicate the country of origin of the product.

In addition, the same decree sets out what may be described as "Greek yoghurt". It is a yoghurt which must contain at least 5.6% protein and in which whey is removed after fermentation. Production begins in the same way as with classic yogurt, only after fermentation comes the next step, namely the dripping / draining of whey - that's why Greek yogurt is so thick in the end. The decree also stipulates that it must contain at least 5.6% milk protein, which, however, was not intentionally added to the product in concentrated form. Thus, 3 kg of milk is used to produce one kilogram of Greek yogurt.

Greek-type yogurt (or Greek-style yogurt) is not the same. It must also have at least 5.6% protein as well as Greek yogurt, but its production process is different. Before fermentation, dried milk proteins are added. Thus, 1 kg of milk is used to produce one kilogram of Greek-type yoghurt before adding the dried milk proteins. Of course, these milk proteins also come from milk, but their amount then again varies from producer to producer; therefore, I cannot state the final value of milk consumption.

As for bacterial strains, they are used the same as in the case of yogurt, so the difference is in the production technology.

Skyry, (Greek) yogurts from Iceland. Confused yet?

Skyr is a traditional dairy product that comes from Iceland. It has been a part of their kitchen for more than 1000 years! In many respects it is similar to Greek yogurt, but its nutritional values ​​are generally even better, resp. more suitable for a healthy lifestyle. Skyr is made from skimmed (skimmed) milk, so it boasts a low percentage of fat - it contains an average of 12% protein, 3% carbohydrates, 0.5% fat and, as a bonus, a high amount of calcium.

Skyr is created quite similarly to Greek yogurt, so after fermentation the whey is filtered off. However, other bacterial cultures are used here and the fermentation takes longer - again, it depends on the manufacturer, however, it is stated for more than 8 hours. However, the production of 1 kg of scorpion uses a little more milk than Greek yoghurt, up to 4 kg of milk.

Cottage cheese

Cottage cheese is made completely differently than previous products. It is not a fermented dairy product (ie lactic acid bacteria are not used in its production). Cottage cheese is made by precipitating casein protein and then draining the whey using rennet. And what is rennet? There are two types (and two different types of cottage cheese are created on this basis).

But let's just talk about the classic soft cottage cheese from the tray, as we know it and probably all of us. This is created using rennet enzymes. The milk (after pasteurization) is heated to 22-28 ° C, a mixture of rennet enzymes is added and the milk is left to ferment for 16-18 hours. The acidified milk precipitate is mixed slowly and heated to 35-38 ° C. The aim is to strengthen the precipitate and separate the whey. The obtained precipitate is pressed in the so-called curds (special cloth bags), or the precipitate is centrifuged, where on the one hand we obtain a liquid part (whey) and on the other hand we obtain curd (dry matter about 20%). Soft curds show a pleasantly sour milky taste and aroma, a uniform consistency without the release of whey.

As with yoghurts, we can get various fatty cottage cheese in cottage cheese. Fatter curds are tastier, but contain less protein to the margin of higher fat content. Low-fat cottage cheese, on the other hand, is super-friendly for our lifestyle, but it's not something we didn't know for a long time.

So what's best for me?

Taking this from the point of view of protein content, in this case it is definitely best to reach for cottage cheese, scurf and (low-fat) Greek yogurt. Cottage cheese always contains about 17 g of protein / 100 g, skyr always contains at least 12 g of protein / 100 g and Greek yogurt according to the legislation 5.6 g of protein / 100 g, however, for example the most famous Greek yogurts in our country from the manufacturer Milko are around 10 g of protein (depending on flavor). From this point of view, these products are more suitable, because classic yogurt will always have a protein content of around 3-5%, in most cases for the same number of calories (depending on the flavor).

If I look at it from the point of view of overall health, any honest yogurt (where there are no unnecessary starches, thickeners), Greek yogurt, Greek-type yogurt or skyr is suitable. They all contain lactic acid bacteria, which help the proper functioning of the digestive tract.

From my point of view, it is necessary to be very careful when choosing classic yogurts. In the case of Greek yoghurt or skyr, producers cannot (or should not) afford to supply anything other than fruit flavors, ie. no stabilizers or other artificial food substances, which speak a bit about the fact that the manufacturer tried to create the product as cheaply as possible. With Greek yogurt, just pay attention to the fatness, however, if it fits into your macros, there is no reason to avoid even fatter Greek yogurt.

Yogurts are usually significantly cheaper than Greek yogurt or skyr, but we would certainly recommend buying Greek yogurt / skyr much more at the cost of being more expensive, because you can get much more from it for the body - both healthy bacteria and a decent load of quality protein. And cottage cheese? Although it does not contain healthy bacteria, it boasts the highest content of (casein) proteins. The price is slightly lower than skyr / Greek yogurt.

YOUR QUESTIONS:

# 1 What about lactose-free dairy products?

Lactose-free dairy products are produced by adding the enzyme lactase to the mixture during the production process. This is an enzyme that is lacking in people with lactose intolerance. Lactose is a disaccharide that consists of glucose and galactose, and this enzyme is then responsible for breaking the bond between the two sugars. In the final lactose-free product, the difference in the final is just that instead of lactose, which an allergy sufferer / intolerant cannot digest, there are two simpler sugars (glucose and galactose).

# 2 Do they include dairy products?

This myth is as old as humanity itself. There is no evidence or perhaps scientific study to confirm this. The feeling of being overwhelmed depends on whether you believe it. Incorporation studies have been performed in both asthmatics and volunteers who have been infected with viruses that cause respiratory diseases. The result was the same for all. The feeling of being overwhelmed was more indicated by those who believe in it.

# 3 Probiotic yogurts

According to the recommendations of the FAO Working Group of 2001, probiotics are "living microorganisms that, when administered in appropriate doses, bring health benefits to the host". It must be said here that all yoghurts are to some extent probiotic. For the fermentation of yoghurt, as we wrote in the introduction, two bacterial strains are used, which belong to the lactic acid bacteria, namely Streptococcus thermophillus and Lactobacillus delbrueckii subsp. bulgaricus. Many strains, especially from the genus Lactobacillus, have also been confirmed to have probiotic properties. However, if the yogurt is clearly proud of the adjective "probiotic" on the packaging, it also contains some additional probiotic bacteria. So is advertising that says that probiotic yogurts are healthy, misleading advertising? Not at all. However, we will discuss the benefits in another follow-up article.

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Declared vs. real calories: imperfections in the calorie system | Steroids4U.eu

Declared vs. real calories: imperfections in the calorie system

For many of us, nutrition tables on food packaging are an important source of information about the content of individual ingredients, but also about the caloric and nutritional value of a given food. But have you ever wondered how such a table is made and how accurate it is? Is it possible to rely on the above figures?

Generally, the energy content of foods (their calorific value) is calculated by multiplying each one component that corresponds to the energy coefficients. The energy contained in the food can also be measured directly by means of a bomb calorimeter. This machine is able to measure the amount of energy released by the complete combustion of a food sample that fits into the machine. For example, researchers found that as much as 94% of meals from mainstream restaurants and 72% of fast food meals contain at least 600 calories per serving.

In reality, it works a little more complicated. Since man is not a machine, we are not as effective at burning food calories as the super machine in the picture. Due to incomplete digestion and thus imperfect absorption in the gastrointestinal tract, not all of the energy contained in a given food will enter the system to be used as energy. And here the first differences arise.

Before discussing the issue, we will clarify one important term that I will continue to use (often). These are called. Atwater factor / system. What is it? It is basically a system that every fitclan fan is sure to know. It is a general caloric expression of individual nutrients (macronutrients). For repetition, the energy values ​​are 4 kcal / g for protein, 9 kcal / g for fat, 4 kcal / g for carbohydrate and 7 kcal / g for alcohol. These figures are based on the production of food heat, literally when they are burned. Wilbur Olin Atwater, according to which this factor / system is named, also took into account the energy loss in feces in the energy expression. In other words, the energy that our body can actually “metabolize” (actually receive) is already reflected in these figures, albeit in the typical mixed diet of its time (that is, in the 20th century).

Later, Atwater was added. For example, carbohydrates in the form of monosaccharides = 3.75 kcal / g (i.e., 16 kJ / g) (Note 1 at the end of the article). Furthermore, energy values ​​for fiber of 2.0 kcal / g, organic acids of 3.0 kcal / g and polyols of 2.4 kcal / g were included. Finally, Merrill and Watt attempted to improve the system by refining the energy expression of the various types of nutrients (Note 2). For example, from 2.44 kcal / g for some plant proteins, or 3.46 kcal / g for flakes, to 4.36 kcal / g for egg protein. For vegetable fats from 8.37 kcal / g (eg from cereals, legumes, fruits or nuts) to 9.02 kcal / g for fats contained in eggs, meat. Furthermore, for carbohydrates in cocoa chocolate from 1.33 kcal / g to 4.16 kcal / g in white rice. In their book, they brought many concrete figures. But in the end we ended up on average with the common values ​​of 4/4/9 - Kcal / g.

As I have already outlined, the basic Atwater system does not take into account how absorption differs depending on the type of food and its processing or the person consuming it (which may otherwise absorb some specific ingredients). It also does not take into account the effect of food thermal effects (TEF) or energy expenditure (TEA). I have picked a few concrete examples to demonstrate the differences in calories, but before we look at the system that applies in our region.

Pursuant to Regulation (EC) No. 1169/2011 of 25 October 2011 on the provision of food information to consumers, we operate on the extended Atwater system. However, it does not distinguish between monosaccharides and polysaccharides (page 45), so their energy expression is identical. Data on caloric content of foods can be obtained in triplicate. By analyzing the food, calculating from known or actual average values ​​of the ingredients used (how many fats, carbohydrates, proteins, etc.), or taking data from relevant sources (eg national food databases). As a result, the same food may have three different values.

In addition, the Directive introduced an obligation to include nutrition information on the packaging of food (with certain exceptions). In the Slovak Republic this obligation is valid from 13.12.2016. The amount of fat, saturated fatty acids, carbohydrates, sugars, proteins and salt must be labeled. At the same time, it is only up to the manufacturer of the product to indicate on the packaging, for example, fiber or alcohol sugars (polyols), etc. This can lead to inaccuracies in foods with higher fiber content (alcohol sugars). In the caloric table, the carbohydrate content (under which these ingredients are included) is misrepresented, so the real calories are lower than those declared in the table. If the manufacturer uses a conversion based on the content of individual nutrients, he may round them to whole grams (eg 1,6 g = 2 g). It should be added, however, that although these are not some relevant numbers from the perspective of a single food, a number may already deviate.

However, there are also some guidelines for tolerances for nutrition labeling purposes. This means that, for each nutrient, a certain degree of inaccuracy is permitted for each nutrient, depending on its quantity in the food. Of course, this is logical because it is impossible for food to always contain exactly the same levels of nutrients. However, the content of these nutrients in food should not deviate significantly from the declared values ​​so that we (consumers) are not misled. For example, with a carbohydrate content of up to 10 g per 100 g of food, a tolerance of ± 2 g is permitted. Fats may have a deviation of up to 1.5 g for products up to 10 g per 100 g of product, with a content of from 10 g to 40 g / 100 g of product being already permitted 20% upwards. What does this mean in practice? A food product with a declared sugar content of 8,5 g shall be within the tolerances when checked, if the controllers measure a sugar content between 6,5 g and 11 g / 100 g.

Even for these inaccuracies, the calculation of energy values ​​should rather be considered as an alternative to direct measurement, but reality will not let go. We cannot ask that each food be individually tested in a bomb calorimeter for calorie content. Similarly, we cannot idealize the values ​​on the food packaging.

And now back to specific food categories. First we look at the nuts. According to commonly used calorie mathematics, a 28 g portion of walnuts has 185 calories, but the actually metabolizable energy at this amount is 146 calories. This is 21% less than the Atwater factor predicts. Almonds ended similarly. Their actual metabolisable energy content is 32% lower than the table data. For pistachios, this difference is 5% and for cashews 16%. In other words, the amount of nut energy available to the body for use or storage is lower than generally indicated on packaging. The following order applies: Almonds> Walnuts> Cashews> Pistachios. However, we are talking about raw nuts. Nuts processed in the form of butter, oil or flour lead to less excretion of fat in the stool than unprocessed nuts. This suggests that the intact structure of nuts inhibits the digestion and absorption of macronutrients therefrom (Note 1).

Interestingly, even a low-fat, high-fiber diet will have up to 11% less metabolizable energy. We are talking mainly about fruits, vegetables and cereals with high fiber content. Researchers from Korea looked at the differences between selected foods, using animals to test. They found that the differences can be significant. Korean dishes, consisting mainly of rice or pasta, had lower real values ​​than typical Western dishes. Pizza, hamburger and spaghetti had 8.8%, 2.4% and 10.9% higher metabolic energy, respectively, while the Korean ones - composed mostly of different types of barley, rice and pasta - moved from 4-17 % below the table values. Food processing can significantly alter the structure and composition of food, thereby affecting the digestion of macronutrients. Also, fermented foods are more available for absorption and therefore may be more caloric than their non-fermented counterparts.

Above you can see graphics showing three kinds of diets. It is a typical western diet, predominantly composed of processed and calorically concentrated foods. Mediterranean diet (see note 4) and vegan diet. We compare the three diets according to the following criteria:

General = Atwater calculation system how it works in the Czech Republic (EU)

Specific = Atwater system supplemented by Merrilla and Watt recommendations. It is therefore based on the digestibility coefficients of category-specific macrorutrients (eg 1 g of nut fat has 8.37 Kcal, but 1 g of egg fat has 9.02 Kcal, ie it has no fixed values ​​for macronutrients)

Modified = improved system that uses food specific macronutrient digestibility coefficients published in the scientific literature

It can be seen that the smallest deviations occurred in the western style of eating and the largest in the vegan style. What does it mean? Within a varied and balanced diet, caloric differences (real vs. declared) represent only a marginal problem. Myfitnesspal can tell us the truth. However, for individuals who adhere to a specific style of diet (vegans, carnivore), we may see more relevant deviations. This is true for a diet with a very high intake of fiber, whole grains or seeds, i. for meals based primarily on plants, which retain most of their natural intact structure (they are minimally processed). In such cases, it can be estimated that the actual metabolisable energy may be from 10-30% lower than the tabular (myfitnesspal) values. And vice versa. If you eat predominantly junkfood and various high-processed versions of meals, you will probably receive a little more calories than declared on the package and in calorie tables.

The final word

Today you could read that calories are not perfect. Uh, their energy expression for specific types of foods and nutrients is not perfect. But must it be? You might even have to worry about, oh, calories aren't like calories! It is, but it is not. Manufacturers make inaccuracies, we write inaccurately, there are individual differences between us. However, their relevance is on average low. The main point of getting an overview of your daily energy intake is not 100% knowledge of exact numbers. In addition, with a balanced diet, these inaccuracies are lost (averaged) in the daily total. Above all, we need to manage our calorie budget as a whole. To avoid eating much more / less than we need to achieve our goals. This is the main reason why everyone should have a more detailed overview of their calories for at least a certain period. It's like money, you have to learn their value first, then you can handle it economically.

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A big dumbbell is enough. YOU DO NOT NEED MORE | Steroids4U.eu

A big dumbbell is enough. YOU DO NOT NEED MORE

Now that all of us are grounded and we have nothing but to sit dull on the couch and poke in our nose, many of us will have to dust off our old dad's equipment, get to your friends' home gym, or simply get a big loader in the garage and start exercising in makeshift conditions. But as they say, everything bad is good for something. Perhaps we will finally recall the old practices that brought results to the generations ahead. Perhaps, despite a flood of modern techniques and shiny equipment, you have forgotten the very foundation and now you will return to it. Maybe because now you have to bump up the opposite pulleys, pecks, and pumping pikes on everything, you get out of your basement gym much more massive than when the bacillus was just seeing. You will find a simple thing. In fact, you only need one big loader to become big, powerful…

True and tried-and-tested tasks, performed with basic tools, it is a recipe that has already succeeded in Arnold's idols, then he and a great devotee of simple exercises was even the greatest collector of Sandowa statues Ronnie Coleman. I just want to tell you that when it comes to muscle growth, it's never too late to get back to the basics. Consider: How much do you think you will gain by using isolated exercises? How much stress do you have on your nervous system by training on the rear deltas on Monday, on the left biceps on Tuesday, and on some pulley charts on Wednesday? How much will your weight increase when you grow your biceps by a centimeter? It won't be much. Certainly not as much as you gain at the moment you measure the same over your chest or quadriceps. The use of single joint isolated exercises for the tops of biceps and tears on quadriceps is not a construction, but a mere decoration…

“Arnold Schwarzenegger's best advice was his program called the Big Six. Three times a week you've only been doing benches, squats, bends, overhead presses, barbell pulls and biceps strokes, ”says powerlifter and weightlifter Dan John, holding an American record in the Masters category. “Arnold said,“ Until you master these exercises, you don't need anything more advanced. Guys, like the renowned training guru Paul Chek (founder of the C.H.E.K. Institute, focused on training counseling and sports performance development), simplified it like this: you have to squat, push and pull. With this you can really go ahead. ”

There is no single argument that you can use to counter this claim. Despite decades. It's just that. If you can handle these difficult exercises, run on. Meanwhile, in the gyms it seems that the exercisers are running, but it is usually away from these strenuous exercises. Bodybuilders like to describe themselves a bit euphemistically as sculptors of their own body. Okay. So let's use this primer and replace the hammer with a chisel with the following tools: a large dumbbell, a dumbbell, a ball with an ear, and your own body weight. And now, with these instruments, we're going to crash. We will now describe what techniques and exercises should be the required foundation for you. I do not even claim that they are the only exercises to do, but I say it will be good if you do them. And then you can start decorating.

TOOL: BIG Dumbbell

Tool manufacturers have shown decent work over the past few decades by replacing the traditional barbell with machine exercises providing increased safety and a fixed path of movement. Who has ever visited the giant FIBO fitness exhibition will surely tell me that with some devices you feel more like an astronaut than anything else. However, when you want to be stronger and stronger, free weights - a specifically large dumbbell - will not replace anything. Developing a basic level of strength is the key to both a good character's appearance and further enhancing strength, dynamism, or stamina for a sport. Without this basic strength, you will not be able to effectively manage any of this. And from the standpoint of the increase in strength, great barbell exercises seem best. At the same time, the increase in power on a large dumbbell is best measurable and most readable. I used myself from 400-800 kg on a leg press. The load on different pulley exercises was also varied. And what does that mean? Have I ever been a strong man and sometimes less? No. The weight used always depends on the machine design and how you can cheat the exercise. But it is not possible with a big dumbbell. The dumbbell just can't pee. The next five barbell exercises are as basic as they can be. Their effectiveness is based on their ability to build strength across all muscles, including stabilizers. This not only improves the performance of the athlete on the court, court or ring, but is also crucial for fitness enthusiasts who want to increase muscle mass. When it comes to gaining muscle mass, using combined exercises will typically increase your volume faster. The stronger you are, the greater the potential for muscle growth.

TIGHTENING A DIVING IN A FORWARD

Stand upright and hold the dumbbell to the width of your shoulders, keeping your knees slightly bent. Lean forward until your torso is almost parallel to the floor. Let the dumbbell hang freely down in outstretched arms. Shrug your elbows and shrink the latissimas to tighten the axis to the center of the body and then slowly return to fully stretching your arms.

SQUAT

Stand upright with your feet about shoulder width and hold a dumbbell across your shoulders. Your knees should be slightly bent and the tips slightly turned to the sides. With your head in a neutral position, a firm belly and an upright torso, go down as if you were sitting on a chair. When the knees form 90 ° angles, stop, push the heels and straighten the knees and hips to return to a standing position.

BENCHPRESS

Lay on a flat bench with stands. Grasp the dumbbell's axis from outside the shoulder width, lift it up and stretch your arms so that the axis is directly above the upper pectoral muscles. Lower the elbows slowly to lower the barbell to the lower chest. After lightly touching the chest, push the dumbbell back toward the head until it ends above the upper chest. Your arms are stretched but not stretched.

DEADLIFT

Stand in front of the loaded dumbbell, crouch and grasp it with the alternate touch (one palm forward, the other back) to the shoulder width. Start the elevator slowly and accelerate until you straighten your hips and knees. Pull your backs and hamstrings. Lower the dumbbell to the floor to return to the beginning.

STAND FRONT PRESSURE

Stand upright with a barbell at the top of your chest, holding the axis with a palpation just next to your shoulders. Push the dumbbell over your head, keep your arms slightly bent and return to your starting position with control.

BICEPS LIFT

Stand upright, slightly straddled to help your stability. Grasp the barbell about the width of your arms and smoothly raise it to keep your elbows moving as little as possible.

I already hear questions from our young readers about the lack of larger biceps and triceps exercises. You don't need to practice it. At least not in your early days. Ride these exercises as hard as you can. You will be gasping and it will be a drudgery that you have never known before in the exercise of 30 series of biceps. Believe me, after such training, you will be more massive after a few months than your classmates who bet on an isolated arm exercise. Also, remember that Arnold himself recommends this type of training. And the demigod of bodybuilding is not in doubt.

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