The greener the vegetables, the better for your body. Broccoli is a great snack you can eat raw, or steamed. It lowers cholesterol, gets rid of toxins and is packed with vitamin D, vitamin A and vitamin K. If you’re busy, you’re better off packing raw broccoli florets in a bag, and eating them on the go.
Blueberries are a superfood that you can enjoy anytime. They are one of the highest antioxidant-containing fruits in the world, and you can eat them raw, in smoothies or in yogurt. Studies have shown that eating blueberries after a workout can help your muscles recover much quicker because antioxidants help promote healing. Blueberries are also packed with vitamin K, vitamin C and fiber.
Approximately 1.6 billion of the planet’s population are now overweight.
Australia (63.7 per cent overweight)
Royal Adelaide Hospital recently announced a refurbishment to help staff cope with an influx of obese patients: bigger rooms with ceiling-mounted lifting apparatus, reinforced wheelchairs and beds, and larger CAT scanning machines. Staff are 19 times more likely to strain themselves moving obese patients than others.
The number of overweight and obese people has skyrocketed over the past thirty years, jumping from 857 million in 1980 to more than 2 billion in 2013. That’s approximately a third of the world’s population.
In 2010 alone, between 3 and 4 million people died due to complications from obesity.
“The fat country”: The rate of obesity in Australia has grown by more than 80 per cent over the past three decades.
Obesity rates in Australia and New Zealand have soared by more than 80 per cent in the past 33 years, the biggest increase in a groundbreaking survey of almost 200 countries.
The findings, which reveal almost one in three Australians is obese, intensifies pressure on the government to restrict junk food marketing, restore the healthy food-star rating system and force companies to cut sugar and fat in processed food and drink.
”Waiting for a cure is not possible,” says Rob Moodie, the professor of public health at the University of Melbourne. ”The public health system will be crushed by the obesity crisis and the rise in cancer, heart disease and diabetes.”
It found 29 per cent – or 5.2 million – Australian adults are now obese according to their body mass index, a measure of the relationship between height and weight, compared to 16 per cent in 1980. About one quarter of children and more than 60 per cent of adults are either overweight or obese. One third of women are obese, a 75 per cent increase since 1980.
Obesity, which is defined as having a body mass index of 30 or higher, is linked to higher risk of heart disease, stroke, high blood pressure and bowel, oesophageal and pancreatic cancer.
Saturating children and adults with junk food advertising, particularly through sport, means many parents are ”fighting a battle” against the junk food industry, Professor Moodie said. ”We have also failed to get anywhere with front of pack labelling, or with food reformulation, because of huge resistance from the industry to anything that might improve our health. Only now are people starting to realise there are 10 teaspoons of sugar in a can of coke.”
The nutrition program manager at the Cancer Council NSW, Clare Hughes, said a ”uniform guide” to making healthy choices, such as the star rating system, would encourage the food industry to reformulate products and set targets to limit sugar, salt and saturated fat. ”Even small changes in nutrient content to unhealthy food can bring significant change among the whole population,” she said.
But reversing the obesity trend could be even more difficult given recent budget cuts to programs that target prevention. ”Funding for the National Preventive Health Partnership, which financed school, worksite and community health programs around the states, has been abolished and the proposed co-payments scheme will discourage people worried about overweight from seeing their GPs,” said Mike Daube, professor of health policy at Curtin University.
”What is really scary is to see the way obesity has crept up on us over the past three decades. We have become the fat country.”
Globally, 2.1 billion people are now overweight or obese, a 28 per cent increase in adults and an almost 50 per cent increase for children since 1980. Not one country has reduced obesity rates in the past three decades and more than half of the world’s obese people now live in developing countries.
Plyometrics were originally designed for power athletes like sprinters, football players and gymnasts. According to Brian Mac, professional sports coach, your muscles achieve maximum power during eccentric contractions, or muscle lengthening. When you immediately follow an eccentric contraction with a concentric — or muscle-shortening — contraction, your muscle produces a greater force. This is called the stretch-shortening cycle. Plyometric training decreases the time between your eccentric and concentric contractions and improves your muscular speed and power.
Plyometric exercises require a lot of energy, because they are highly intense. They utilize the whole body and activate most muscle groups, therefore burning many calories in a single session and aiding in weight loss. The repetitive landing causes your entire leg muscles to contract, helping to improve overall tone and definition. Plyometrics combine strength training and cardiovascular exercise, allowing you to “kill two birds with one stone.
The squat, known as the granddaddy of all bodybuilding exercises, simultaneously works more major muscles than any other resistance-training movement. The quadriceps (quads), hamstrings and gluteus maximus (glutes) are specifically targeted, while the hip and torso muscles are incorporated for stabilization and to assist the primary muscles. You can see why many experts in weight training consider the squat to be a whole-body exercise, even though you utilize it as a lower-body move.
Stabilizer muscles are smaller—and often less visible—muscles called upon during free-weight exercises to provide support and prevent unwanted movement. To perform the squat safely and effectively, the abdominal muscles (including the rectus abdominis, external and internal obliques and the transverse abdominis) and spinal erectors of the lower back contract isometrically to hold the torso in place as movement occurs at the hips and knees. Likewise, the hip muscles contract to hold the hip girdle stationary, allowing only the desired movement (hip flexion and extension).
The squat range of motion (ROM) about the knee and hip joints is relatively large. Increased ROM translates into greater muscle activation and ultimately into superior muscle development. In particular, the wide ROM at the hip is what notably differentiates the squat from the leg press.
LEG PRESS BENEFITS
Leg press apparatus provides proper positioning and safety.
Maximal weight can be used to overload the target muscle group (quads).
Minimal stabilizer and assistant muscle involvement increases emphasis on the quads.
Limited involvement of glutes and hamstrings leads to concentrated quad development.
Foot plate allows you to shift the emphasis on the leg muscles by changing foot position.
Greater hip range of motion (ROM) enhances hamstring and glute development.
Increased stabilizer and assistant muscle involvement improves overall strength and mass.
Hip adductor (inner thigh) involvement contributes to overall leg size.
No specialized equipment or apparatus required.
More bang for the buck: You target several leg and torso muscles with one exercise.
Futuristic-looking, complex machinery designed to give your muscles the ‘ultimate workout’ is typically less effective than good-old barbells and dumbbells. Using simple free weights (barbells and dumbbells) on basic multi-joint exercises, like the squat, bench press, shoulder press, and deadlift, is still the most effective means of resistance exercise ever invented. Scientific research has shown that many exercise machines lack the proper eccentric component of an exercise that’s necessary to stimulate muscle tissue to grow.
This is one of the most damaging myths that ever reared its ugly head. 95% of the pros will tell you that the biggest bodybuilding mistake they ever made was to over-train–and this happened even when they were taking steroids. Imagine how easy it is for the natural athlete to overtrain! When you train your muscles too often for them to heal, the end-result is zero growth and perhaps even losses. Working out every day, if you’re truly using the proper amount of intensity, will lead to gross overtraining. A body part, worked properly, i.e. worked to complete, total muscular failure that recruited as many muscle fibers as physiologically possible, can take 5-10 days to heal.
To take it a step further, even working a different body part in the next few days might constitute overtraining. If you truly work your quads to absolute fiber-tearing failure, doing another power workout the next day that entails heavy bench-presses or deadlifts is going to, in all probability, inhibit gains. After a serious leg workout, your whole system mobilizes to heal and recover from the blow you’ve dealt it. How, then, can the body be expected to heal from an equally brutal workout the next day? It can’t, at least not without using some drugs to help deal with the catabolic processes going on in your body [and even they’re usually not enough .]
Learn to accept rest as a valuable part of your workout. You should probably spend as many days out of the gym as you do in it.
Core training is a very important aspect of an exercise routine for athletes. When incorporated into a proper workout routine it will help improve neuromuscular control and hopefully reduce injuries. The trunk of the body is considered the core and is comprised of the abdominal muscles, back muscles, pelvic floor muscles and the diaphragm. The core is the basis for all functional movements in sports, and is crucial for everything from cutting, to pivoting, to throwing, etc. Its main purposes are to allow for balance & stability, absorbing force and for the transfer of force/energy to the extremities. The transfer of force/energy affords the athlete the ability to generate additional power with various athletic activities such as a golf swing or a punch.
Incorporating proper technique and core training into a routine will facilitate improved neuromuscular athletic movement patterns which can help with maintaining correct alignment and stability of the spine and pelvis while performing an athletic activity. It will also help the athlete become more efficient with the execution of movements. The strength or weakness of the core will determine the athlete’s ability to move and generate power efficiently while participating in sport. Having good core strength, stability, and efficient dynamic neuromuscular control will facilitate the opportunity for improved sports performance.