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LEARN HOW EXERCISING CAN REMOVE TOXIC MATERIALS FROM YOUR BODY!!!

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In our daily life, unknowingly, we consume a lot of toxins which are harmful to the body. Problems become worse for people working in industrial areas. In this article, I will talk about 4 main toxins out of many and how exercise helps in removing them. 
Arsenic, mainly present in water, if consumed causes gastrointestinal, cardiovascular and neurological diseases. 
Beryllium, one of the most toxic mineral in industrial areas, when inhaled causes various pulmonary disorders and even cancer. 
Cadmium, often coming from smoking, can provoke kidney damage, delay in growth, reproductive disorders, hypertension, etc. 
Lead, one of the most common toxin, when consumed in high amounts can lead to alzheimer's disease. 
So how does one remove these toxins, once it's ingested in one's body? 
Stick with this article till the very end to know how. 
PURPOSE AND PREPARATION OF THE STUDY
This study was conducted by Diego Muñoz, Francisco J. Grijota, […]Marcos Maynar. The purpose was to examine r…

CONSUMING CAFFEINE FOR IMPROVEMENT IN ENDURANCE PERFORMANCE!!!!

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Drinking caffeine filled coffee pre workout has become a trend over the years, quite understandably so. However, is regular consumption of caffeine really that beneficial?  Can it increase performance in endurance dominated sports?  How much and when should I consume for maximum results? 
The purpose of this article is to put an end to all the above questions with scientific answers. The article concludes with practical applications for athletes who are confused with caffeine dosage, timings and much more. 
AIM AND PREPARATION OF THE STUDY
This study was conducted by Ganio, Matthew S; Klau, Jennifer F; Casa, Douglas J; Armstrong, Lawrence E; Maresh, Carl M with a purpose of examining the effects of caffeine on endurance performance (activities lasting more than 5 minutes). More than 20 different studies were combined to help further the results of this study. Different doses of caffeine were ingested before or during the test and performance was calculated by time trial results. 
RESULTS
The…

HOW WELL ARE YOU TRAINING? BIOMARKERS FOR MUSCLE STATUS

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As a player myself, I know you don't miss a workout. You leave no stone unturned to make progress. You grind real hard. But how to know if you are doing too much? Or too less? 
Well, of course, we can't look at our muscles with naked eyes, but does that mean we'll keep a blind eye on it's indicators too? 
The purpose of this article is to educate readers about the biomarkers whose different levels convey different meanings related to your muscles. 
I'll dive deep into 3 biomarkers, which are :-
ENDOCRINE RESPONSES



When it comes to examining the status of training muscles, ie, how they are responding to training, how well are they recovering, etc hormones play an important role in determining the above parameters. Proper hormonal signaling is essential for the physiological adaptations to exercise training. 
Testosterone, cortisol, dehydroepiandrosterone (DHEA), GH, insulin-like growth factor 1 (IGF-1), sex-hormone binding globulin, and luteinizing hormone (LH) are among …

HOW BALANCED IS YOUR DIET? WHY SHOULD YOU COUNT YOUR FOOD?

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Nutrition plays as important role in our life as any other work does. Yet, many people seem to be unaware of what they should eat or if at all they are eating the right thing. For progress in health and fitness, guessing work with one's food is a major obstacle. People can't simply assume that they are consuming all the nutrients in their diet. Holding yourself accountable, making changes and educating yourself is the right way to go. 
This article covers benefits of Macronutrients and micronutrients and what happens when you don't get enough of those. At the end, readers will learn about how food allergies obstruct your path to progress and which tests should be done to know what food you are allergic to.
MACRONUTRIENTS
Macro nutrients are the nutrients required in large amounts by the body to perform its major metabolic processes. Consisting of Protein, Carbs and Fats, the normal range of consumption among these nutrients is :- 10-35% Protein  45-65% Carbohydrates 20-30% Fat 
N…

EFFECTS OF BEETROOT JUICE IN IMPROVING ENDURANCE!

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Beetroot juice have been advised for many years by experts for its numeral benefits. But its importance is still undermined in the fitness and sports industry. These days, the use of artificial pre-workouts have over shadowed significance of the natural foods which are often equally beneficial, if not better and are economical.
This article will help you to understand how beetroot juice might be the best pre workout, especially for endurance athletes.
Nutritional Information : Beetroot (100g)

Total calories - 43 Fat - 0.2g Carbohydrate - 10g Protein - 1.6g Sodium - 78mg Cholesterol - 0 Potassium - 325 mg

Beetroot is a rich source of micronutrients and is a must for the sodium, potassium and other minerals it contains. Yet, the question goes that unanswered is, how beetroot juice is a good pre workout. Here's how 
Beetroot increases the levels of nitric oxide (NO) which serves several functions :-
1) Vasodilation and increased blood flow - It causes the smooth muscles around blood vessels to re…

4 BENEFITS OF CONSUMING BAKING SODA (NAHCO3) BEFORE HIIT WORKOUT

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What if I tell you that you can get the best pre workout supplement in your home itself?? That would be mind blowing, wouldn't it? If you have Baking Soda at home then this article serves just the right purpose for you. 
In this article, readers will learn about all the 4 benefits of Baking Soda supplementation backed by Science! Let's jump right into it. 
PURPOSE AND PREPARATION OF THE STUDY
This study was conducted by Jieting Wang, Junqiang Qiu, […]Wei Cao with a purpose of investigating the effects of Baking Soda ( NaHCO3) ingestion during 6 weeks of HIIT on anaerobic performance of college students. 20 college athletes were divided in two groups of 10 randomly and were made to perform HIIT exercises for 3 days a week for 6 weeks. First group consumed 0.2g/kg Baking Soda on training days while the second group consumed a similar drink without baking soda on training days (giving a placebo effect). 
RESULTS
The above study yielded following results :-

1) 30sec Cycling Test - Peak …

HOW MANY TIMES A WEEK SHOULD YOU TRAIN TO INCREASE MUSCLE SIZE?

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A proper training frequency plays a key role in determining whether you will have a good aesthetic body or a great body. If training volume is your total food then training frequency is your plate, making it important to divide and eat. 
This article will help readers to understand the correct training frequency for increasing muscle hypertrophy and strength. In the end, readers will learn some general guidelines they should follow. 
AIM AND PREPARATION OF THE STUDY
This study was conducted by Schoenfeld, BJ, Ratamess, NA, Peterson, MD, Contreras, B, and Tiryaki-Sonmez, G. with a purpose of investigating the effects of training for hypertrophy 1 time a week and 3 times a week with same volume in trained men. 19 male subjects were selected from a university and were randomly assigned to either SPLIT GROUP ( training once a week) or TOTAL GROUP ( training thrice a week)
SPLIT Group (9 subjects) performed 2-3 exercises of each muscles in a single session once a week
TOTAL Group (10 subjects)…

HOW TO PREVENT HAMSTRING INJURIES IN SOCCER AND SPRINTING ATHLETES?

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Hamstring injury is one of the most prevalent injuries in sports like soccer, football and sprinting. As common as this injury is, the sad part is, it can be easily prevented through some basic steps without necessarily needing any major equipment. This article discusses about those three aspects of training and its effectiveness through a study. 
AIM AND PREPARATION OF THE STUDY
This study was performed by Yusaku Sugiura, PhD, Kazuhiko Sakuma, MS, [...], and Yamato Sato, PhD. The purpose was to examine and document the incidence of hamstring injuries during times when different prevention strategies were employed to see whether a particular prevention program reduced their occurrence.
This research was performed for 24 seasons on a total of 613 college sprinting athletes and was divided into three periods.
Period 1 - Focus on Strength Training Period 2 - Agility and Strength Training Period 3 - Agility, Strength Training and Flexibility

RESULTS and RISK FACTORS
The above study yielded follow…

CREATINE : EVERYTHING YOU NEED TO KNOW

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Raise your hand if you wanted to learn about creatine but got lost in complex scientific words leaving you unanswered with one or all of the following questions. 
What is creatine? What it does? Is it suitable for children? How and how much should I consume it? What are the side effects of creatine? 
This article provides all the answers one can possibly have with creatine supplementation. 
WHAT IS CREATINE?

Creatine is a stored form of energy which is present in the muscles of our body. It's generally thought of as an energy source during high intensity exercises lasting for a few seconds. Ever wondered where do the 100m sprinters get their energy from during running? Creatine! In an average human of 70kg, creatine pool is roughly around 120 - 140g depending on the individual and muscle mass. In general, oral creatine supplementation leads to an increase of creatine levels within the body. Creatine can be cleared from the blood by saturation into various organs and cells or by urinat…