Exercise During Pregnancy # 2: Intensity, Exercises, (Un) Safe Moves, When Not to Exercise and Much More | Steroids4U.eu

Exercise During Pregnancy # 2: Intensity, Exercises, (Un) Safe Moves, When Not to Exercise and Much More

In the first part of the article on exercise during pregnancy, we explained the effect of physical activity on the mother and child during pregnancy and after childbirth. However, not everyone is familiar with exercise precautions during pregnancy. These measures are seldom discussed (in detail) during pregnancy counseling (honor exceptions) and sometimes only to the extent that we hear "yes, do everything in moderation". But it's a very broad concept, isn't it? So what is the famous rate with which to approach the exercise?

Let's look at what you most often asked:

How much should I exercise during pregnancy?

What intensity of exercise is "allowed"?

Is it appropriate to exercise with weights?

What exercises are not appropriate?

When to stop exercising?

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First (and most importantly), let's not forget that not every woman can exercise during pregnancy. Whether you can exercise or not depends on your doctor and your medical condition. Let's take a look at diseases, respectively. medical conditions that are among those when exercise should not be at all:

severe heart disease

hemorrhage

multiple pregnancies

weakened cervix (cervix)

abnormal placental position (eg placenta previa)

premature contractions or a previous pregnancy with preterm birth

severe anemia

pregnancy hypertension (high blood pressure) and preeclampsia

ruptured membranes

restrictive lung disease

The following medical conditions are among the hazardous conditions that may prevent exercise during pregnancy:

diabetes that is not under control

extreme morbid obesity

extremely low body weight of a woman

epileptic diseases

decreased thyroid function

hypertension (uncontrolled)

orthopedic limitations

unevaluated heart rhythm disorders

excessive smoking

epileptic diseases that are not thoroughly treated / controlled

Of course, consult your doctor about everything. If you have any of the above-mentioned difficulties that limit you, in any case have no regrets that you are limited in exercise due to health reasons. Your health and the health of your children is paramount. Remember what your body is capable of (a new person and life grows in it!) Than what is currently "incapable" (training). Remember that pregnancy is only temporary and some time after childbirth you will be able to slowly return to activities that are limited during pregnancy, of course, as far as possible.

If you are lucky that nothing limits you, then there are a few rules that can be followed. You must have read a few articles or heard similar claims about exercise during pregnancy. I noticed mainly that there are two extremes. The first is that pregnant women are vulnerable people at risk and therefore should not engage in any physically demanding activities. The other extreme, in turn, leans towards the type of thinking: "pregnancy is not a disease, do not argue and work hard!" Yes, there are many claims that if a woman did not exercise before pregnancy, she should not start any new activity during pregnancy. However, recent data support the fact that women who did not exercise before pregnancy should start with fewer activities and lighter intensity, which may increase over time according to feeling and health status (always consult your doctor). This does not mean that (as the first extreme claims) you cannot be active at all and you just have to lie (of course there are such cases, which I will write about below).

So, if you did not exercise before pregnancy, you should not start with activities of moderate difficulty or exercises / movements (eg running) that you have not performed before. For example, you should start with 10 minutes of light aerobic activity a day (such as walking), gradually increase to 30 minutes of walking a day (5 times a week) and follow a few rules / precautions important during pregnancy. If you have discussed this with your doctor and you have his consent and warnings, you have also exercised before pregnancy, you could perform at least 150 minutes of moderately demanding physical activity per week. Of course, if you're okay, you have enough energy and you don't have complications or difficulties (explained below).

It is ideal to divide these activities into smaller stages during the week. For example, 30 minutes a day, 5 times a week. Of course, always listen to your body and if you can't control it, don't overdo it and you better get more rest. I know that in reality it is not so simple, especially in the first trimester, when many women are terribly ill (vomiting, migraines and the like - in addition to all other duties and time constraints). In many of these conditions, they can last longer and in some cases even the unpleasant Hyperemesis Gravidarum attacks, when exercise is completely impossible.

Precautions during exercise during pregnancy

We often hear the phrase "mainly listen to your body". However, many women have no idea what exactly to listen to (especially when it comes to their first pregnancy) and this is perfectly normal. Therefore, it is important to consult with doctors, experts in the field and educate, respectively. consume scientifically verified and reliable information in the field. That's why we write such articles :) As I mentioned, if you practiced before pregnancy, it is possible that you will be able to continue (but not the extremes!). Of course, as far as possible (see activities below) and if your health allows it. Good food, sufficient energy intake and sufficient hydration are also important.

Remember that exercise during pregnancy is not about exceeding its limits or comparing with others, respectively. competing against others in the "same stage of pregnancy" (this of course also applies to non-pregnant women).

"(Un) safe" activities during pregnancy

Activities such as swimming, walking, low / moderate cycling (stationary bike), running (if you ran before pregnancy), racquet sports and exercising with dumbbells (strength training) are generally considered safe activities during pregnancy. Contact sports (boxing, football, basketball, etc.) are considered dangerous, as well as activities where the risk of falling is high (eg skiing). Parachuting and other activities at altitudes of 1585 meters and above are definitely dangerous and should be avoided. The same goes for activities such as gymnastics and diving. You should also be careful about "overheating" and activities in which the internal body temperature rises excessively. This problem is rare in fitness centers or rooms with adequate ventilation / air conditioning.

Anaerobic activities

These very high intensity activities (HIIT style) should not be practiced during pregnancy, mainly because the lung reserve is smaller during pregnancy, which means that the ability to exhale carbon dioxide is also lower during these demanding activities.

Over-stretching

Relaxin (a hormone that helps ligaments "relax") is produced in larger amounts during pregnancy. These processes can make the areas around your joints appear looser and can cause nausea, especially in the iliosacral joint (lumbar and sacrum joints) and in the pubic area. However, despite these changes, this hormone is great because it allows us to give birth vaginally by allowing the pelvis to expand.

It is because of these changes that we should be more careful when stretching, practicing yoga and similar movements. To reduce the risk of prison injuries. We should also avoid activities such as sprinting and jumping, in which there is a sudden stop, especially in the third trimester, when we carry more weight in the torso area. Always listen to your body and if something is uncomfortable or painful for you, stop it and let your body rest.

Lying exercises

This exercise should be avoided especially during the second and third trimesters, as the heavier weight of the baby and uterus in this position can push the vena cava (hollow vein), which carries blood from the lower limbs back to the heart. This "pushing" can cause nausea or dizziness due to a reduction in blood flow and oxygenation of the upper body. If this happens to you while lying down (it doesn't even have to be during exercise), it is recommended to sit down slowly and breathe deeply, slowly.

Change position

It is also necessary to pay attention to the change of position during exercise (from lying to sitting, getting up from sitting, etc.), as with the growing abdomen, the center of gravity also shifts, which can affect the balance. Therefore, care must be taken during exercise.

Proper involvement of deep abdominal muscles

Proper involvement of the abdominal muscles is one of the most important things to keep in mind during all exercises. If you do not know how to properly engage and "control" the core, ie the center of the body, during any of the exercises, it is recommended not to perform these exercises and find a similar exercise in which you practice the muscle group.

How to observe those inappropriate exercises?

One of the most visible signals is the so-called abdominal "coning".

Exercises in which we most often observe coning:

rest before doing

sit-ups / skracovačky

pulling the pulley wide

plank

crank

sometimes even exercises on four, such as bird-dog

Said coning may worsen diastasis and therefore these exercises should not be performed. This effect can also have a simple daily movement, such as getting out of bed, so it is important not to get up with a belly-like movement, but to turn on your side and help yourself with your hands. This method of getting up puts less strain on the back and abdomen, while the risk of the coning effect is minimized.

Heart rate monitoring

It has often been argued for many years that women should not have a heart rate higher than 140 beats per minute during exercise during pregnancy. However, it is not appropriate to focus on just one number. Especially when it comes to heart rate, because everyone has different boundaries and the heart rate itself at rest is quite different for each person. Therefore, mom's heartbeat is not an indication of exertion level. Despite what has been claimed for years, a mother's increased heart rate does not mean that the same changes occur in the fetus / fetal heart rate. Research suggests that mild, strenuous exercise should not upset the fetus. So how do we make sure we don't overdo it with intensity?

Of course, in addition to the well-known "perception of your body and warning signals", try for example the so-called "discussion test of effort, resp. exhaustion ". Try talking during exercise. You should be able to communicate in fluent sentences and maintain a light conversation without being out of breath, although your heart rate may be slightly elevated. If your heart rate and breathing increase so much that you are short of breath and unable to maintain a continuous conversation or feel weak, stop exercising and rest until your breathing and heart rate decrease.

Symphysis Pubis Dysfunction (SPD) or pelvic girdle pain / symphysolysis:

It is manifested by musculoskeletal pain in the pelvic area. This pain can spread and resound to the hips and inner thighs. SPD often begins in the second to third trimesters. I think it is appropriate to mention this pain under a separate point, as the SPD may limit certain activities. It's very individual, but in general, if you have an SPD, you should limit your activities to:

jumping

run

pushing heavy objects

lifting heavy weights

one-sided exercises, resp. exercises in which the pelvis is not in an even position, such as lunges

twisting, ie various exercises with dialing

It is also recommended to pay attention to getting up properly, when instead of spreading the legs together, you move them together to the position from which you want to stand. This movement is also very important when getting out of the car (an activity that many of us perform automatically). If you have SPD, I recommend that you also deal with a physiotherapist or orthopedist, as well as a gynecologist.

Exercise on unstable surfaces

It is recommended not to exercise on unstable surfaces (eg OSU ball) during pregnancy due to the increased risk of falls, which endangers not only the unborn child but also the mother and can lead to serious complications.

When to stop exercising?

For the safety of the woman and the unborn child, it is recommended to stop the activity immediately and contact a doctor if you experience one of the following symptoms during exercise:

dizziness

Headache

total muscle weakness

vaginal bleeding

chest pain

dyspnea (difficulty breathing)

unusual reduction in the amount / intensity of the baby's movements

pain or swelling in the calves

amniotic fluid leakage

abdominal cramps / premature contractions

Trimester measures & tips (along with the measures explained above)

First trimester:

Of course, if you can exercise at all, since I barely stood on my feet due to "morning" (er, 24 hours) nausea (and I know many women have a similar one). Consult your doctor before starting any activity. Use the above-mentioned talking effort test. Adjust the intensity of exercise to pregnancy.

Second and third trimester:

Adjust or eliminate exercises that cause excessive pressure in the abdominal cavity (cranks, planks, abdomen / shorteners, etc.). Adjust and reduce or eliminate exercises with a greater impact (eg jumping and running). Adapt exercises such as squats (for a broader stance), deadlifts (for sumo deadlift) and unilateral exercises (minimize or eliminate in the case of SPD), as these exercises can have a greater effect, resp. causing pain in the hips and of course a growing stomach can get in the way. Adapt exercises that require a position after lying without inclination (incline), e.g. bench press, glute bridge (perform in a tilted position / leaning on a bench instead of lying on the ground).

A few rules at the end:

Always consult your doctor before starting any activity during pregnancy

Make sure you get enough hydration

Consume enough nutrients and quality nutrients

Do not exercise in rooms with excessive temperature or humidity

Be careful when changing positions

Don't overdo it! Always listen to your body and stop activity if you feel pain or other difficulties mentioned above. Exercise during pregnancy is for health and "maintaining" physical condition, not for exceeding your limits

I recommend working with doctors and adequately qualified professionals in the field, such as physiotherapists, pelvic floor specialists, nutritionists / dieticians.

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Where does the fat we lose when losing weight go? | Steroids4U.eu

Where does the fat we lose when losing weight go?

As you know, if you want to lose weight, you have to stop eating after 6:00 p.m. well, jokes aside! After all, everyone knows that it is a question of caloric intake and activity. But one thing is not a joke, on the contrary, it is a pure fact. If we try to lose weight, we lose fat. But have you ever wondered where all the fat we lose goes? Whether you have thought about it or it has only come to your mind now, read an interesting study that dealt with exactly how it is with this fat and where it travels.

The UNSW Science in Sydney team found out what happens to fat when we lose some pounds. It turned out that the theories of doctors were wrong. We cannot convert lost matter into heat or energy, we exhale it. The results, published in the British Medical Journal, show that 10 kg of fat is converted into 8.4 kg of carbon dioxide, which we exhale when we breathe, and 1.6 kg of water, which we excrete through urine, tears, then and other body fluids. "The correct answer is that we exhale most of the matter as carbon dioxide. It just goes up in the air, ”said research author R. Meerman.

He first became interested in biochemistry in weight loss after losing 15 kg and asking doctors where this lost weight was going, they couldn't tell him. After a survey of 150 doctors, dietitians and personal trainers, he found that more than half of them thought that fat had been converted into heat or energy. But as a physicist, Meerman knew it would be against the law of conservation of matter. To find out exactly how it all works, he worked with A. Brown, head of the UNSW School of Biomolecular Sciences, and began counting on the biomolecular reactions that led to weight loss. Excess carbohydrates, proteins are converted to triglycerides (compounds made from carbon, hydrogen and oxygen) and then stored in lipid droplets inside fat cells. If they lose weight, these triglycerides need to be broken down to gain access to carbon. The results showed that with a complete decomposition of 10 kg of human fat, we need to inhale 29 kg of oxygen. This reaction produces 28 kg of CO2 and 11 kg of water. "Our calculations show that the lungs are the primary excretory organ for fat," they say.

However, they could not figure out exactly what was happening to the fat cells in this reaction. After months of research, they discovered a formula published in a 1949 study that solved their problem - they found that oxygen atoms are shared between carbon and hydrogen in fat in a ratio of 2: 1 (forming carbon dioxide and water). This allowed them to come up with the final sum that 84 percent of the fat molecules are excreted as carbon dioxide and the remaining 16 percent will end up as water.

Unfortunately, this does not mean that we take several deep breaths and this will help us lose extra pounds. It is necessary to exercise, due to the reactions of carbon and the breakdown of fats.

“You can breathe a certain number of times during the day. During the days we rest, we breathe about 12 times a minute, so 17280 times a day, and each one takes 10 milligrams of carbon. That means you have a limit that says how much you will lose weight in one day without exercise, ”says Meerman.

The funny thing about it all is that according to the following video, we would not only lose fat when we breathe, but if we were a closed system, we would actually become trees. (I'm great!). In any case, a very interesting topic that we wanted to share with you.

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Motivation and rationalization of the unavailable - we can do more than we think! | Steroids4U.eu

Motivation and rationalization of the unavailable - we can do more than we think!

The year was 1954, specifically on May 6 in Oxford, England. The runner named Roger Bannister managed a hitherto unseen piece - he ran 1 mile (1,609 meters) in 3 minutes and 59 seconds. During the previous nine years, the record was set at 4 minutes and 1 second, and exceeding the four-minute limit was widely considered unattainable worldwide. It was less than 3 years since the record was set by Roger Bannister, and immediately 13 people ran a mile in under four minutes. What has changed? Has there been an extreme progression of runners in those few years, has the problem been in something else?

Let's move a little closer to the present in time. In 2012, a group of trained cyclists was selected for observation, while they had to make the fastest possible time by using their maximum (all effort) on a stationary bicycle, where the track was set to a length of about 6.5 kilometers. Subsequently, in a short time, they were invited back, but one condition changed. They had to compete with the virtual "avatars" who represented their previous time. On average, every single cyclist improved by 1%. To make matters worse, this attempt was made for the third time, where they also competed with their avatar, but he was accelerated by a few hundredths without their knowledge. Again, cyclists were faster, but now by 1.7% than at their previous maximum. How is it possible? Tim Noakes, a sought-after professor of movement and sports science at the University of Cape Town, advocates that it is not the body but the brain that "slows us down" and determines when we will no longer rule. He argued that "fatigue is an emotion, a signal in the mind that helps ensure that exercise is performed within the body's ability. This emotion is influenced by many factors, such as motivation, anger, fear, memories of previous performance, self-confidence, and what the body tells the brain.… Our physical performance controls the brain, not limited by the heart, lungs, or muscles. ” Even though we all know what it is like, a piece of truth is ingrained in this sentence

As we all know, the hardest part is taking the first step - getting up off the couch at all and making a decision. It is also very helpful to use the visualization before performing the exercise, and actually any sports activity. And that is exactly what I come across in the article. Read our article on visualization and apply its principles in practice. Summer is approaching and many are stagnating, form is not and is not stoned, looking in the mirror is not global every day, but we all know that fitness is a way of life and even the transformation or improvement of form is a process that does not take a week or two. If you need to motivate yourself before each workout, who did it, who persevered! But you will achieve the greatest success by building discipline and habit, because the body works on an "autopilot" and performs a set of daily repetitive things, habits, without their awareness and perception. Speaking of motivation, it is a “psychological process that activates human behavior and gives it purpose and direction. It is an internal driving force that drives to meet unmet needs. The will to achieve something. ”So motivation is what makes you stand out of your ass and go after your dreams and desires, and you also need to use our head, in which there is a lot going on and the idea and visualization in sport really it is not just an empty word without real meaning, but a process confirmed by studies, which works and thanks to which everything goes better. However, we must not forget the essential deeds!

Spending a lifetime on genetics, indigestion, heavy bones is not only pathetic, but mostly stupid. What you should take from this article is that the statement if you can't add is not such a fabrication. "I will not be outworked!" - as Will Smith mentions in the legendary video - you may be more talented, more talented, but you simply can't beat me with the effort I make to achieve my goals. This is the right mentality to follow.

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Not for nothing is sex considered excellent cardio. How many calories do we burn? | Steroids4U.eu

Not for nothing is sex considered excellent cardio. How many calories do we burn?

We have already written one comprehensive article about sex. We were interested in how it affects the muscles, our health and also how it affects exercise. We looked at quality and interesting research and came to a conclusion that will probably please most of you. In any case, we all know very well that the champion's breakfast does not have to be in the form of omelette, oatmeal and fruit, but many love sex. An activity that is compared to pleasant cardio. But what is the reality and how many calories do we burn compared to other types of cardio?

Let's start with a study whose subjects were young healthy couples having sex in their normal environment. Canadians, on average 22 years old. The mentioned energy expenditure during sexual activity reached 101 calories (4.2 kcal / min) for men and 69.1 calories (3.1 kcal / min) for women. Although this number seems suspicious to women, it is not. If you ask about the intensity, it was at the level of 6.0 METs in men and 5.6 METs in women, which is a slight intensity. MET is actually a metabolic equivalent, whose values ​​range from 0.9 (sleep) to 23 (running at a speed of 22.5 km / h). This is actually the value of metabolism at rest in the "average" person. During cardiac on the treadmill, men burned 276 calories (9.2kcal / min) at 8.5 METs and women 213 calories (7.1kcal / min) at 8.4 METs. Thus, the findings suggest an average value of approximately 85 calories (3.6kcal / min) at a moderate intensity of 5.8 METS. And for how long? This was not found in the research, or the value of 85 calories is within one average sexual activity ended by an orgasm on one, the other or on both sides.

Thus, men burn approximately 2.7 times more calories with a 30-minute cardio on a mild-intensity waist than with a single mild-intensity sexual activity. In women, it is about 3 times more calories. However, we need to get closer to an important thing - by increasing the intensity of sexual activity, we can fairly match the calories of boring running on the belt, so it is not for nothing that sex is considered excellent cardio.

Let's go back to the metabolic equivalent for a moment. If you are interested in approximate calculations, we will give some data or inputs. Very moderate activity = 1.1 - 2.9 METs. Moderate activity = 3.0 - 5.9 METs. Intense activity = 6.0 <METs. And more specifically? Here you will find a list with approximate values of various activities.

Formula: MET value x 3.5 x weight in kilograms ÷ 200 = calories burned per minute.

So thanks to this formula, you can calculate the approximate calories burned during any activity. And if you're more interested in the approximate calories burned during sex with your partner, you can try the so-called sexercise calculator here, which takes into account even some positions. A bit of a flight, but still quite relevant.

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Orthorexia or when a healthy lifestyle slowly destroys and kills you | Steroids4U.eu

Orthorexia or when a healthy lifestyle slowly destroys and kills you

Do you know people around you who seem to think a little bit of that healthy diet? Maybe it's a more serious thing than you can even think. Ortho (direct, correct), rexia (appetite - appetite). So total orthorexia. One word that can cause multiple problems. Orthorexia is described as a pathological obsession with healthy food, which does not contain pesticides, herbicides, preservatives and artificial additives. It is a fear to eat anything that is not "clean", ie "clean", as has already become established in our country. Unlike anorexia, people here are not so much about losing weight, rather the view of food consumption and overall lifestyle is addressed. However, militant adherence to such a diet can have negative social impacts, and over time, various nutritional deficiencies can begin to develop leading to health problems. The stories and facts below are for thought, and when reading them, one does not understand where this whole "healthy eating" can lead someone.

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To support this concept, we can cite a case study of a 28-year-old, 1.59 meter tall woman hospitalized for malnutrition (this is actually a kind of deviation from the normal state of nutrition, which arises due to lack of nutrient intake). Her weight? 27 kg. No, that's not a typo. At the age of 14, she had intense acne, which was not improved by any methods. So she went to an herbalist, who advised her to throw out all fats from her diet (really amazing advice…). At the age of 16, she restricted various types of food until she became a lacto-vegetarian from the age of 18. When she was 24, she also removed eggs and dairy products from her diet. Its weight was already around 43 kilograms. However, she still didn't like it until she became a raw vegan. Her menstrual cycle stopped, her condition gradually worsened, until she was finally hospitalized.

General practitioner Steven Bratman began using the term orthorexia in 1997 and added the suffix nervosa. Steven defines orthorexia as "fixation on proper eating". In addition, he adds that we can safely label some people as "healthy food addicts." Simply put, in some cases it transcends all boundaries and their obsession with healthy food can negatively affect other activities, interests, even relationships, and ultimately this condition can be physically dangerous, as anorexia or bulimia are considered. A study of a sample of 994 people concluded that orthorexia has pathological attitudes and may be subject to obsessive-compulsive symptoms. However, orthorexia is still being debated and some views are controversial. For example, Kummer et al., Who also dealt with orthorexia, stated that this was nothing directly scientifically substantiated, but rather mass media. Well, we'll look at that "fabrication" in the stories a little below. In this study, which had some limitations, they partially confirmed that orthorexia seems to be a common eating disorder and especially for women who think about a "healthy and right" diet on a daily basis. This can ultimately translate into eating disorders in general.

But it wasn't just Dr. Bratman, thanks to whom this concept got into the world. Jordan, a 25-year-old blogger, is also to blame. But she had no idea where it would take her. Jordan was a raw vegan who built her fan base of tens of thousands of people by praising a healthy lifestyle and vegan diet. She considered it a panacea and the best possible way to eat. She hoped it was the right way to deal with her frequent stomach problems. Together with such speeches and beautiful photos made of green smoothies from kale, spinach and chia seeds, she built a fan base and she succeeded. And when you have tens of thousands of followers, you know what happens, right? She was approached by a vegan company that offered her extremely expensive detox products for free. So Jordan started detoxifying at least three times a week. Whenever she finished the detox and ate a full (er, um ...) meal, her stomach problems returned and they always came back a little more uncomfortable. She thought detoxes were the way to go and should do them more regularly. She jumped on the carousel, which was detox, hungry, emotional eating, guilt, and detox again. Jordan still had her eyes closed, and instead of deviating from veganism and trying something else to get along with, she started throwing out other foods from her vegan diet that she didn't think were so healthy and anxious to eat.

Her fixation on only a few foods was already at such a stage that she told her followers one thing: "I suffer from orthorexia and need help." When other media got caught up in it, there was a real boom and Jordan talks about reports that numbered more than ten thousand.

Nutritional Therapist Dr. Karin Kratina has been specializing in the treatment of eating disorders for 30 years and says: “As a nutritional therapist, I see an exponential increase in patients with orthorexia. I have at least one person with these symptoms every week. This is a serious problem. I don't think it's bad to be a vegetarian or a vegan, but the problem is that people moralize eating, weight, food and exercise. "

Another blogger, vegan Ella, whose Instagram boasts more than a million followers, makes us all think that eating healthy will make us feel great. I would not be against this statement, because there is certainly such a connection, but at the same time there are people who take it all literally, inflate it 4 times and make a picture of the #eatclean hashtag over the bed. Beautiful rich color photos of a tasty spinach-cucumber-cabbage sheikh may look good on a monitor, but many fall into the trap of taking extreme restrictions on a healthy diet into a handful and food is the answer to everything. I mean, healthy food, of course. They are slaves to food, often emotionally and physically exhausted. They often live their lives only on social networks and try to convince themselves that two pieces of carrot with soy bread are such an amazing and healthy food. We all know what people are like. "And… but ... she also drinks and looks amazing", so they start drinking green smoothies, adding them to Instagram and the left half of the brain screams hungry, while the right half invents fit hashtags on Instagram.

Another nice sad example is Kaila. She suffered from orthorexia for 10 years, but no one really knew how to help her, and companies beat her up because she did not suffer from the symptoms of anorexia and something like orthorexia is not on the official list. Kaila ate so healthy and restrictive that she was very ill. And as a bonus, she lost her menstrual cycle. That would still be okay (no, it wasn't), but Kaila had to struggle with a few bouts of depression, and suicidal thoughts weren't foreign to her. After many years of suffering, he came to Dr. Bratman and discovered the concept of orthorexia. And that helped her. She found that they did not know the way here and that it was necessary to change her thinking and attitude towards diet.

A similar case happened in 2013. Another fan of a healthy lifestyle wanted to lose 5 pounds, discovered Paleo eating and hoped that this was the right way to help her lose weight and to draw the benefits written everywhere from this eating style. Help. Although she lost weight, Paleo's lifestyle suddenly transformed into an obsession with food and consumed only vegetables, coconut oil and lean meat. People who hadn't seen her for a long time began to compliment her on how great she looked. There were more compliments and she was literally dependent on them. She was afraid of any other food and began to argue when her roommates called her to China. "You're crazy, one Wonton soup won't kill you," they told her. "What they didn't know was that such a soup also contained a devil named wheat." Well, probably no one wanted to look for an exorcist, so she always refused similar invitations. Exhausted under the weight of her own madness, she had anxiety attacks and eventually went for treatment. The therapist diagnosed her with OCD, but she continued on a strict Paleo diet, compliments warmed her heart, and she had constant anxiety attacks.

You can see that the obsession with a healthy diet is here among us and many people suffer from it, whether they are men, but especially women. We are no longer surprised when in our Fitclan coaching we receive in the order in many cases an addendum that she has such and that health problem and we are also not surprised when she is surprised that we can incorporate almost anything into the diet, of course within the possibilities and goals . I think that some of your friends also suffer from orthorexia, because there are still a lot of people who don't go on a day trip with a party, because their bodybuilding tilapia on salt-free water with broccoli every 90 minutes takes precedence. People, at least understand the basics of nutrition and know that chicken and vegetables are not the only way. And correctly, the given sentence would be the only thing without that word. We are people and a healthy lifestyle should be something that makes us happy and not that we become stupid slaves of food.

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How does little sleep affect your performance not only in fitness, learning or health? You will also find out how it is with sweet dozes during the day | Steroids4U.eu

How does little sleep affect your performance not only in fitness, learning or health? You will also find out how it is with sweet dozes during the day

I'll start with one beautiful, well-motivated quote: "While you're asleep, your opponent trains!". Uhm, good. Let's leave this to everyone who shares motivational images on Facebook 7 times a week, and they don't move a finger in a day. In today's article, we will look at the impact of sleep deficiency not only on our health, memory, learning, but above all on performance. Next we will find out what it is like with this afternoon nap and you will definitely get a lot of new and interesting information again.

Wound under the belt right at the beginning, because we must say that sports performance (such as speed, endurance), neurocognitive functions (attention, memory), physical health (illness, risk of injury or weight maintenance), all this has been shown to be negatively affected , if a person coughs to sleep and is really deficient, or otherwise restricts him in some way. This may not have discouraged people from reading further, but it is probably clear to every average intelligent person that when sleep is low, it will probably not be reflected in a positive way. Interestingly, however, many athletes still do not get enough sleep. Compared to non-athletes, they tend to sleep less (about 6.5 to 6.7 hours per night) and even have a lower quality of sleep. We can only wonder why this is so, but probably what training plans, times when they train, travel (jet-lag), pre-competitive anxiety and the like play a role.

Sleep Deficiency & Performance

There are several overlapping areas of performance that have been significantly negatively affected by sleep deficiency. We are talking, for example, about speed, endurance, strength, attention, executive functions (acting, thinking) or learning (for example, new movements).

Physical performance

The research was of a different nature. The two dealt with the performance and speed of a man on a treadmill throughout one night without sleep. In one, a shorter distance was covered, and in the other, the results were consistent in terms of degraded performance. Among other things, it has been shown that one night without sleep can mean that we do not rule a little earlier than we get used to and increases the consumption of oxygen during rest and also the rest production of carbon dioxide. During one test while cycling, they found an increase in heart rate and oxygen consumption, as well as higher lactate levels. Again on a single night without sleep. Even a slight reduction in sleep can adversely affect accuracy during sports performance. For example, in a study of tennis players who slept for less than 5 hours, they found that their stroke accuracy had dropped from 37% to 53% in the first night. Loss of accuracy has also been demonstrated in research on throwing darts after a night's sleep limited to 4-5 hours compared to full sleep. And let's have a basketball. They investigated the impact of increasing sleep time from an average of 6.6 to 8.5 hours per night. After five weeks, the subjects increased their speed by 5%, the accuracy of their throws by 9%, and the "threes" also threw 9.2% more accurately. Such benefits of increasing sleep time were also shown here (this time by 2 hours), again in tennis players, where their accuracy of administration improved by 5%. A summary of the research is as follows: "Sleep deficiency has a direct physiological effect, which is manifested by reduced speed, accuracy and endurance."

You ask, what about your benchpress, squats and other exercises? There is one good news and one bad news. The good news is that studies examining the power and performance of lifting dumbbells in conjunction with sleep deficiency show mixed results. The bad news is that some of the results were negative. Here, ten (yes, we know, few) weightlifters did not notice any significant difference in performance during one night without sleep, but the negative existed in the form of higher fatigue and drowsiness. In addition, they found that strength was not adversely affected in any way, also on one night without sleep. However, in another weightlifting study, they found that a three-day sleep deficit was associated with a lower volume of training work (fewer pounds) in the exercises where the largest muscle groups were involved. The studies were small and used a variety of strategies.

In general, it can be seen that the combination of little sleep = weaker performance is there. Already 4-5 hours of sleep compared to 7-8 hours (which is recommended for most adults), it can, or can negatively affect performance in several views, although purely in the activity of strengthening in lifting dumbbells, it is all sorts of things. Personally, I think it already plays a role in several factors in life (and the days around training) and while some are fine, others may be weaker. Either way, all research suggests that adequate sleep plays an extremely important role!

Neurocognitive performance - attention, executive functions (thinking about strategy, making decisions) and learning (new strategies, memory)

Attention turns out to be a highly individual issue, and one's sleep deficit can do far more harm than another. However, several conclusions agree that little sleep negatively affects the mentioned attention and even. In the executive functions of the study, they speak mostly the same language - little sleep negatively affects the athlete's ability to make quick decisions, read and change tactics, and respond to changes in the opponent's strategy. And while learning? Sufficiently long sleep enhances faster and higher performance in learned tasks that require physical realization, not to mention that it allows for a better sorting of learned information in the brain.

Sleep Deficiency & Health

Low sleep, poor performance, but great health? Unfortunately not. Numerous studies show a link between poor sleep and the risk of diabetes or cardiovascular disease, and unfortunately 40 years of research also suggest that low sleep has something to do with higher mortality.

Conclusions are accumulated that lack of sleep increases the risk of injury, resp. accidents. Mostly it's just correlations (for example, little sleep = higher accident rate, 1.7x higher possibility of injury during exercise, etc.), but in connection with the things we wrote about above, it is quite relevant and there will definitely be something to it. However, in addition to injuries, it is also prone to disease. In this study, participants monitored the length of their sleep and were given a dose of the "cold" virus, the classic cold. Those who slept less than 7 hours were three times more prone than those with a sleep time of 8 hours or more. Similar conclusions have been shown here. So if you do not want to have an increased risk of developing some pig that will trigger a volcano, cough and you will feel under the dog, you better sleep. Sleep also plays a role in the regulation of pain, but in this study they found a reduced pain threshold of 8% after one night without sleep, and there was a 5-10% increase in pain "size" on a full night without sleep or with disturbed sleep. This can be useful not only for various athletes, but also for ordinary people who go to the dentist, for example.

What about the nap during the day?

It must first be said that it is best if sleep is within the normal circadian rhythm, that is, at night. But fortunately, the potential of napes to increase performance in conditions where a person has limited sleep is here. But beware, a nap counts as a nap. Not like a three-hour nap! Namely, a longer nap (more than 30 minutes), on the other hand, is associated with poor performance after waking up, with such procrastination and shakiness, and also a nap in the later part of the day can have a negative effect on quality and proper sleep during the night. Therefore, a classic nap is recommended at the latest from three to five o'clock in the afternoon. In any case, as we mentioned - the effect of napping on physical performance may or may not be here. Unfortunately, there is little research and it is very small (although some have found a positive effect), so we will not dare say anything completely to the point. But for the sake of interest, we will mention a few of them. In one mini-study, they found that a 30-minute nap during a shorter night's sleep period helped improve alertness, attention, sprint time, along with other various variables, and showed a 20-minute nap in athletes. their physical performance before training. The summary of all research on the topic of nap tends to underline the benefits such as better vigilance, reaction time, accuracy, reduction of fatigue and the like. But let's be honest. If such trifles are collected, the performance is likely to be higher for many. Thus, napping can have a positive effect on exercise, but it is likely to be highly individual and will depend primarily on the type of exercise, the person's total day, the day before, and the size of the night's sleep deficit.

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Muscular figure without fat. Which exercise to choose and what cardio is optimal for burning? | Steroids4U.eu

Muscular figure without fat. Which exercise to choose and what cardio is optimal for burning?

What is the right course of action if your goal is a fat-free muscular figure? Training and recommendations for cardio training in a short guide.

Anyone who starts sweating at dumbbells would probably want to have a body like the legendary Adonis. You probably already know very well that the path to such a result may be longer than it might seem at first glance. In addition, several key points need to be kept in mind when shaping a muscular figure. In this article, I will summarize what a fat-free muscular figure is and how to work on it. How to build more muscle mass, but with as little as possible to any unnecessary increase in your body fat.

The basis of building a muscular figure without fat is… the basis.

You can easily place this rule at the beginning of most of the known training goals. You want to have muscles, show yourself in good shape in the summer by the water, increase your self-confidence, impress your surroundings. Do you just feel a little better in your own body? You can't move forward without a basic scheme:

STIMULATION - training

FUEL - food and well-being

GROWTH - diet and regeneration

The muscles must receive (stimulating) training, otherwise you will not start any enlargement process in them. Training is a necessary basis for the growth of muscle mass, specifically the trigger. But in order for this to happen as it should be, your body must have optimal nutrition. Once you have stimulated your muscles with your training and you have a suitable daily intake of all macronutrients (proteins, carbohydrates, fats), you need to give your muscles a good rest. That means good sleep. Only then does muscle growth take place.

Which training should you choose focused primarily on muscle growth and fat burning?

There are several training options. You can achieve an increase in muscle mass with several variants of your training in the gym and outside it. However, you can't do without the strength base of training. In terms of strengthening, it is ideal to include in each training such exercises that involve more than one muscle part at a time (these are basic exercises, their combinations and alternatives - bench press, deadlift, squats - you can find more exercises with descriptions in our database of exercises).

You can choose the training variants yourself based on the recommendations. In general, however, it is not worth staying too long in any training system. You have to continuously stimulate your muscles with something new so that training for muscles does not become a routine. By changing the training plan from time to time, you can see more favorable results.

Here I will summarize three of my favorite fit / barbell (advanced) variations:

A) Muscle building training - Pressures, strokes, legs

With this style, you divide your exercise into when you do mainly pressure exercises, pull-up exercises or you focus only on the legs in a given training.

PRESSURE TRAINING

Benčpres– 5 series after 6 repetitions

Shoulder pressure (standing / sitting, with two-handed / with single arms) - 4 series of 8 repetitions

One-handed pressures on an inclined bench upwards - 4 series after 10 repetitions

Spreading on rollers - 5 series after 12 repetitions

Tightening with single arms - 5 series after 12 repetitions

French pressures - 4 series after 15 repetitions

Triceps compression of a pulley (rope / rod) - 4 series after 15 repetitions

TOW TRAINING

Deadlift - 4 sets of 6 reps

Big dumbbell pulls in the forward bend - 4 series of 8 reps

Pulling the pulley from top to chest - 4 series after 10 repetitions

One-handed pull-outs in the forward bend - 3 series of 12 repetitions (each hand)

Biceps stroke - 4 series of 8 repetitions

Hammer stroke - 4 series after 12 repetitions

LEGS

Squats - 5 series after 5 repetitions

Lifting the pelvis (half bridge) - 5 series after 8 repetitions

Romanian deadlift - 4 sets of 8 reps

Legpress - 4 series of 10 repetitions

Lunges with one arms in hands - 4 series of 8 repetitions (each leg)

Pre-digging - 4 series of 12 repetitions

Burial - 4 series of 12 repetitions

Extensions - 4 series after 12 repetitions

B) Training focused on building muscles - Breasts, back, legs

Most often, in the world of exercise, you can meet with a training layout, where you train three basic "big" muscle parts for three days, to which you add "small" muscle parts. This method can have many elements in common with the previous - pressures, strokes, legs.

CHESTS

Benčpres - 5 series of 6 to 10 repetitions

Lying in bed - 5 series after 6 to 10 repetitions

Pressures on a sloping bench - 6 series after 6 to 10 repetitions

Chest Pulleys - 6 sets of 10 to 12 reps

Bars - 5 series to failure

Pullover - 5 series of 10 to 12 repetitions

back

Failures - 6 series to failure

T-BAR barbell pulls - 5 series of 6 to 10 repetitions

Lower pulley pulls - 6 series of 6 to 10 repetitions

One-handed pull-outs - 6 series of 6 to 10 repetitions

Romanian deadlift - 6 sets after 15 repetitions

LEGS

Squats - 6 sets of 8 to 12 reps

Legpress - 6 series of 8 to 12 repetitions

Pre-digging - 6 series after 12 to 15 repetitions

Burying - 6 series of 10 to 15 repetitions

Lunges with one arms in hands - 5 series of 15 repetitions (each leg)

Standing extensions - 10 series after 10 repetitions

Sittings in a sitting position - 8 series after 15 repetitions

Extensions - one leg with load - 6 series after 12 repetitions

C) Muscle building training - "Arnold"

It is a training program, which became popular under the description that this is how the legendary Arnold Schwarzenegger used to train most often in times of greatest glory. The "Arnold" technique is based on antagonistic training - the opposite muscles are mainly trained.

CHEST + BACK

Benčpres - 4 series of 10 reps

One-handed pressures on an inclined bench upwards - 4 series after 10 repetitions

Pulover - 4 series of 10 reps

Over-bending bends - 4 series of 10 repetitions

Big dumbbell pulls in the forward bend - 4 series after 10 repetitions

Deadlift - 4 sets of 10 reps

Belly (various exercises) - 5 series of 25 repetitions

SHOULDERS + HANDS

Overhead pressure with two rings - 4 series of 10 repetitions

Tightening with one arms - 4 series of 10 repetitions

Shoulder straps - 4 series of 10 repetitions

Biceps lift with two-handed standing - 4 series of 10 repetitions

Biceps stroke with single arms in a sitting position - 4 series of 10 repetitions

Narrow bench pressure - 4 series after 10 repetitions

Standing triceps stroke - 4 series of 10 repetitions

Abdomen - 5 series after 25 repetitions

LEGS + LOWER BACK

Squats - 4 series of 10 reps

Lunges - 4 series of 10 reps (each leg)

Burial - 4 series of 10 repetitions

Romanian deadlift - 4 sets of 10 reps

"Good morning" - 4 series of 10 repetitions

Calf - 4 series of 10 reps

Abdomen - 5 series after 25 repetitions

Overall, it is definitely advisable not to overdo the frequency of your training. Since the muscles also need some rest days, you can ideally focus on the ratio:

3 training days (gym) + 2 days of rest

So you can practice 4 to 5 strength training in one week with this style. Between individual training cycles, regardless of the calendar, you will still observe the mentioned 2 days of rest.

During the exercise itself, your strength training would not have to exceed 60 minutes. Stimulate your body as much as possible for a limited time so that you do not sweat for too long and do not lose unnecessary calories by excess activity.

But you can easily set yourself up to want to design your plan exactly according to the calendar. In this case, 4 training days will suffice, the composition of which you can plan according to the following proposal:

Day 1 - back + biceps

Day 2 - chest + triceps

Day 3 - REST

Day 4 - thighs (front and back) + calves

Day 5 - shoulders + trapezoids + forearms (optional)

Day 6 - REST

Day 7 - REST

Keep moving forward. Training must constantly stimulate the muscles.

I mentioned above that your muscles need (ir) regular some form of new stress. Therefore, one of the options will be to increase the load you will use.

You certainly don't need to set a goal to lower the level of 100 kilograms on the bench after a month of exercise, especially if you have a problem with 50 kilograms today.

Remember that nothing motivates you to train better than the results.

Training truth verified by practice.

Meeting smaller, temporary goals will still motivate you to move forward and want more. This way, over time, you will feel that with your recent "maximum" you can suddenly easily do more repetitions. When this becomes a full-fledged series, don't be afraid to increase your weight.

Of course, you will inevitably get stronger over time, so the load you train with must also go up in time.

Should I just mess with dumbbells without unnecessary cardio or sweat on the bike at night?

The correct answer is that none of these options will be crucial for you in this case. While it may seem that cardio will only unnecessarily deprive you of heavily accumulated calories with a quality diet, you should not be completely without it.

Within one week, with a clear conscience, you can indulge in one - two days of cardio training. However, I am not writing about any overly tiring several-hour Mordor. From 30 to 60 minutes in medium (to higher) intensity, such cardio on the way to your goal will be rich enough. The muscles will still have enough nutrients and at the same time you will help a small amount to prevent the accumulation of unwanted fat.

For example, you don't have to defend yourself against some weekend basketball or football with your friends. It is also worth mentioning the relaxed run, when you will not run after the race times, but you will only move your body lightly for an hour.

You also don't have to forget that in this way you will also actively train not only the visible muscles, but also the most important one - your heart.

Your performance and figure is decided not only by training but especially by a quality and well-adjusted diet. Don't forget the fuel.

In order for everything described above to have a real effect on you, your body will need a sufficient intake of calories and especially proteins. Therefore, as a general rule, if you have the opportunity, you should not miss protein in any meal and your daily calorie intake should still be in a slight deficit.

Treat yourself to a full and quality sleep.

During the night, and thus the most important time when our body rests due to the effective destruction of muscles, it also comes to "repair" them. This ultimately means real muscle growth.

Not only does your body need to regenerate properly, but sleep also brings another scientifically based benefit. During it, the human body secretes the most growth hormone, which is, of course, appropriate when using muscle, as much as possible. Therefore, it is generally recommended to indulge in a deep and quality sleep at night for at least 6-7 hours. However, if you manage to adhere to, say, 8-9 hours of sleep a day, the better for you.

Look in the mirror. Training and observation is a means to improve you.

Record your progress. If you map your progress, say, every month, you will see for yourself whether everything is going according to your ideas. If you see a positive move forward, it will push you further in a good sign that you are doing everything right.

However, if you see failure, which in this case may mean minimal or unsatisfactory muscle growth and increased fat growth, go back to your progress after your own steps and check it. With such a simple self-analysis, you will keep an overview of everything that works for you and what you don't have to do for you. In this way, you can go back and start working more fully so that your results will come as soon as possible.

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