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WEEKLY RECAP OF ARXTIPS

WEEKLY RECAP OF ARXTIPS

WEEKLY RECAP OF ARXTIPS

GINGER

GINGER

Ginger has been shown to exert anti-inflammatory effects, but its effect on human muscle pain is uncertain. Heat treatment of ginger has been suggested to enhance its hypoalgesic effects. The purpose of this study was to examine the effects of 11 days of raw (study 1) and heat-treated (study 2) ginger supplementation on muscle pain. Study 1 and 2 were identical double-blind, placebo controlled, randomized experiments with 34 and 40 volunteers, respectively. Participants consumed 2 grams of either raw (study 1) or heated (study 2) ginger or placebo for 11 consecutive days. Participants performed 18 eccentric actions of the elbow flexors to induce pain and inflammation. Pain intensity, perceived effort, plasma prostaglandin E(2), arm volume, range-of-motion and isometric strength were assessed prior to and for 3 days after exercise. Results Raw (25%, -.78 SD, P = .041) and heat-treated (23%, -.57 SD, P = .049) ginger resulted in similar pain reductions 24 hours after eccentric exercise compared to placebo. Smaller effects were noted between both types of ginger and placebo on other measures. Daily supplementation with ginger reduced muscle pain caused by eccentric exercise, and this effect was not enhanced by heat treating the ginger.

This study demonstrates that daily consumption of raw and heat-treated ginger resulted in moderate-to-large reductions in muscle pain following exercise-induced muscle injury. Our findings agree with those showing hypoalgesic effects of ginger in osteoarthritis patients and further demonstrate ginger’s effectiveness as a pain reliever.

Source: ncbi.nlm.nih.gov/pubmed

Resistance Training?

Resistance Training

Is a single idea:progression, which is evident by increases in strength over time. The common name for this is strength training, but training for strength explicitly can differ from training for aesthetic improvements or even improvements in endurance.

All forms of resistance training, whether it be barbells, dumbbells, bands, or kettlebells, will result in improved strength over time, but it’s all relative to the specific goal.

If you explicitly want to build muscle, there are two main factors that influence muscle gain: load and volume.

Load refers to how much you’re lifting (how heavy the dumbbell is, or how much weight’s on the bar). Over time, you want to improve the total load. An example is you might start squatting the bar for 3 sets of 5, but your goal over time should be to increase how much you’re lifting by adding weight to the bar. This is also known as progressive overload because you’re progressively adding heavier weights to the bar over time.

So if you’re not adding weight to the bar over a 12 week training period, you’re not practicing progressive overload, which will typically mean you’re not going to make progress with gaining muscle.

Volume refers to the total work being done in terms of repetitions. So when you do 3 sets of 5 on squats, you’re total volume is 15 reps, but with fairly heavy weights. If you did 4 sets of 15, then you’d have 60 total reps with a much lighter load.

The main goal of any training program to increase muscle mass should be to get stronger over time with adequate amounts of volume. An adequate amount of volume tends to be in the range of 30-60 total reps per body part per session. This can be done with as few as 3 sets, or as many as 10 sets. It can be done with only 1 exercise or 3 different exercises.

Source: //jcdfitness.com/

DRINKING BEET JUICE

JUICE

Drinking beet juice could help you exercise longer, according to a study published in the Journal of Applied Physiology in 2009. After drinking two cups (500 mL) of the juice daily for six days, eight male participants were able to cycle up to 16 percent longer than when they drank a placebo. The study shows how the nitrate contained in beet juice leads to an improved use of oxygen. In another study, drinking the same amount of beet juice daily was found to significantly reduce blood pressure.
Carrots are an excellent source of beta-carotene. The body converts this antioxidant into vitamin A, which is important for vision and bone growth. It also helps to regulate the body’s immune system.

Turnip has vitamin C, ‘a powerful antioxidant that helps with the absorption of iron and also assists the body in making collagen for bones and cartilage.

Parsnips contain folate. This B vitamin is essential if you are trying to conceive, are pregnant or are breastfeeding, as it helps prevent neural tube defects.

A study published in the Journal of Agricultural and Food Chemistry. Rats that ate carrots, or feed with added falcarinol (a substance in carrots that gives the vegetable protection against fungal diseases) were one third less likely to develop full-scale tumors than rats not fed carrots or feed with falcarinol.

Source: besthealthmag.ca

Train Hamstrings!

Hamstrings

The hamstrings are among the muscles responsible for running fast.They’re involved in both knee flexion and hip extension, two important actions in the running motion.The hammies are key decelerators.In other words, the stronger your hamstrings are, the faster you can stop, then change direction and resume your progress.

Many people still believe that the quads are the most important “speed muscles” in the body. Not true. This false belief has led to many athletes short-siding their results by becoming excessively quad dominant. The true speed muscles are the hamstrings and glutes. Both play a much more important role in the running stride, especially at high velocities.

Most of the time, hamstring training is put back at the end of the line. A classic lower body training session might involve the back squat, leg press, leg extension, and leg curl. As you can see, not much emphasis on the hams! And most importantly, when they are trained, they aren’t trained according to their capacities and functions

Source: //www.t-nation.com/

ACAI BERRIES

Acai Berries

Acai berries can be a tremendously healthy addition to your diet, and helps to increase heart health, aids in weight loss, as well as aiding in health issues relating to your skin, digestion, allergies, immune system, and energy levels. Furthermore, research has shown it to be one of the best sources of antioxidants, an aphrodisiac, a brain booster, and a great weapon against premature aging, cancer, and unexplained fatigue or exhaustion.

The antioxidant properties of acai berries have been well-documented, and the relationship between antioxidants and skin health is well known. Acai oil is frequently used in modern cosmetic products because the antioxidants in the oil can relieve irritation and redness and moisturize the skin. Also, if acai berries are ingested, they can give the skin a healthy, attractive glow. In fact, in indigenous populations of Brazil, the pulp of the acai berry has been used for generations to treat or reduce a number of skin conditions and diseases.

One of the most important medical qualities of acai berries is its ability to slow down the aging process in people, due to its high levels of antioxidants. Antioxidants remove the free radicals that cause the breakdown of skin, hair, teeth, and eye health that is so often associated with premature aging. Regular consumption of acai berry juice or the application of acai oil to certain topical areas of the skin can help reduce the damaging effects of free radicals, reduce tooth and hair loss, prevent wrinkle formation, and slow down the effects of macular degeneration and cataract formation. Cellular oxidative damage and various types of inflammation can also be reduced with frequent use of acai berries, although the specific components of acai berries has not been identified that give it such potent health abilities. Finally, in terms of brain health and function, acai juice has been linked to increased mental function and sharpness of mind.

Source: organicfacts.net

Ladies & Weights

Ladies and WeightlOss

1. MORE EFFECTIVE FAT LOSS (Weight Loss)

Think weightlifting only benefits those who want shirt-ripping arms? Think again.

Although many people consider weightlifting only a means to add size, when contrasted head-to-head against cardiovascular exercise, resistance training comes out on top in the battle to burn calories.

The huge advantage to weight training is your body’s ability to burn fat during and after exercise.

THINK WEIGHTLIFTING ONLY BENEFITS THOSE WHO WANT SHIRT-RIPPING ARMS? THINK AGAIN.

After a heavy bought of strength training, you continue to consume additional oxygen in the hours and even days that follow. This is known as excess post-exercise oxygen consumption, or EPOC.

When your body uses more oxygen, it requires more caloric expenditure and an increased metabolic rate.

2. MORE MUSCLE, MORE CALORIE EXPENDITURE

As you increase strength and lean muscle mass, your body uses calories more efficiently. Daily muscle contractions from a simple blink to a heavy squat contribute to how many calories you burn in a given day. Sitting burns fewer calories than standing; standing burns fewer than walking, and walking burns fewer than strength training.

The more muscle contractions you experience during a day, the more calories you’ll burn. If you have more lean muscle mass, you’ll have more muscle contractions and thus burn more calories.

Source: //www.bodybuilding.com

VEGETABLES & FRUITS

fresh-fruits-and-vegetables1

According to a study in the Journal of Food Science, published by the Institute of Food Technologists, carotenoids found in green leafy vegetables and colored fruits, have been found to increase visual performance and may prevent age-related eye diseases.

Authors from the University of Georgia compiled the results of multiple studies on the effects of the carotenoids lutein and zeaxanthin on visual performance. These carotenoids play an important role in human vision, including a positive impact on the retina.

After reviewing the various studies, the authors concluded that macular pigments, such as lutein and zeaxanthin do have an effect on visual performance. Lutein and zeaxanthin can reduce disability and discomfort from glare, enhance contrast, and reduce photostress recovery times. They can also reduce glare from light absorption and increase the visual range.

Lead author Dr. Billy R. Hammond Jr. noted that the research of the effects of lutein and zeazanthin are important because “it is clear that they could potentially improve vision through biological means. For example, a study conducted in 2008 suggests that the pigments protect the retina and lens and perhaps even help prevent age-related eye diseases such as macular degeneration and cataract.”

Source: sciencedaily.com/releases

Core Strength?

Core Strenght

Your core is a complex series of muscles, extending far beyond your abs, including everything besides your arms and legs. It is incorporated in almost every movement of the human body.

These muscles can act as an isometric or dynamic stabilizer for movement, transfer force from one extremity to another, or initiate movement itself.The following screens will allow you to assess your core stability and conduct core strength tests to see how you measure up.

What the Core Does

Your core most often acts as a stabilizer and force transfer center rather than a prime mover. Yet consistently people focus on training their core as a prime mover and in isolation. This would be doing crunches or back extensions versus functional movements like dead lifts, overhead squats, and pushups, among many other functional closed chain exercises.1 By training that way, not only are you missing out on a major function of the core, but also better strength gains, more efficient movement, and longevity of health.

We must look at core strength as the ability to produce force with respect to core stability, which is the ability to control the force we produce.According to Andy Waldhem in his Assessment of Core Stability: Developing Practical Models, there are “five different components of core stability: strength, endurance, flexibility, motor control, and function”.2 Without motor control and function, the other three components are useless, like a fish flopping out of water no matter how strong you are or how much endurance you have.

Source:http:breakingmuscle.com/…/do-you-know-what-your-core-really-is-a…

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