Whether you are an athlete seeking peak performance or an adult attempting to reconnect with the health of your youth, the mind matters. Michael Gervais, sports psychologist for the Seattle Seahawks and many Olympians, explains that there are really only ways to train: your craft, physical development, and mental training. If you aren’t training the mind, you are missing a full third of your potential training benefit.
Increase your pain endurance by subjecting the body to strength conditioning exercises that may take workouts to the max, but nothing more than that to avoid getting harm.
Increase your pain endurance consistently
Pain is a normal course of life. It happens to anyone and everyone. Remember than when you build mass, it always leans toward practice make perfect.
As you go about your daily workouts to build strength and gain muscle mass, you get to have that good sense of accomplishment about the good work tht you have done.
You have come so far and endured your regular training workouts to get you to where you should be- and that is a good thing.
But in between your aspirations and your efforts, you surely could recall the first few weeks when you pain can be such a drag. You end your workouts feeling tired and pained, but of course, you get to have that consolation that one day, you may be able to get there.
But as they say no pain, no gain – and that is exactly true.
Know more about pain
You might think that pain is a bad thing, actually it is not. When you are doing your workouts, pain is a result that you are doing it right.
To understand the process better, pain is the indicator that your muscles have been placed under stress so that it can recover while at rest and grow mass.
The muscle pain that you are experiencing is the result of what is called micro tears in your muscle fibers.
These are signs that muscle fibers get injured when working out and these torn muscle fibers actually go through the recovery process when you are at rest. It then paves the way for the recovering muscle fibers, with proteins in your body, it synthesizes to form protein that will heal these muscles and gain additional mass.
The mass gain is also the body’s way of telling your muscles they need to develop immunity from similar injury- causing activity. Just like what your body does to heal itself and develop immunity.
Once you have come to terms with your exercises and programs, you will be able to build more endurance for pain.
Sometimes it takes more than just pure strength to increase your pain endurance. If you are a beginner and after several months you feel like giving up, try to motivate yourself because once you feel the effects and impacts of your workouts on your life, your strive to do more and achieve more.
You weight yourself after a week and stand up the scale with sore arms and legs, then you are doing it the right way. Remember that good muscle development takes time. There’s just no way for the body to get a tap from a magic wand and build muscles overnight.
Just remember your past, not dwell on it
You can surely try to recall your previous pain experience to let you push yourself to move on and move forward. Sometimes you may feel down and out and tired of your training programs, it’s high time to edge yourself out.
Do better than what you did the last time, it helps you focus, gives you the right attitude to do more.
Remember that pain is just a part of life and one thing is good to know. That pain becomes the precursor to muscle growth, recovery and development.
The post Increase Your Pain Endurance And Master Conditioning appeared first on NUTRITION CLUB CANADA.
from The Nutrition Club http://thenutritionclub.blogspot.com/2016/09/increase-your-pain-endurance-and-master.html
Benefits of talking to strangers may now be something more of a practice that needs to be developed as research shows that those who trust their neighbours have greater chances of surviving a heart attack.
Benefits of talking to strangers may be surprising.
A study conducted by psychologist Dr. Eric Kim, shows that those who make the effort to get to know their neighbours greatly reduce their chances of getting a heart attack compared to those living in areas where people have strained relationships with their neighbours.
Kim and his research team studied 5200 participants living in urban, suburban and rural areas. Their study showed that those with poor relationships with their neighbours has a 67% chance of getting a heart attack compared to those who had good interpersonal relationships with their neighbours.
Recent research looks into findings that people who enjoy having a conversation with others may have a positive effect on heart health.
They suggest that face-to-face communication with people initiates non-verbal cues that trigger positive behaviours and lets you open up to start a conversation.
Researchers point out that everyone starts as a stranger, until you open up to stalk to a stranger, introduce one another and engage in conversation. It also helps prevent stress and anxiety, as you remove your fear of not trusting the people around you. This is often a situation involving your relationship with your neighbours.
The idea of knowing someone becomes the fulfillment of man’s desire to exist in a world where people co-exist and builds a positive effect on your personal outlook. This also leads to the effects of a positive impact on people who beings to develop a social structure by building bridges, establishing new connections and creating more personal networks.
The benefits of opening up a conversation.
There can be benefits gleaned from communicating with other people, especially when you try to open up a conversation with the people around you.
A professional survey shows that many people who engage in a conversation during a social gathering are the one who are likely to close deals and business negotiations and the answer is quite obvious, they are not afraid to open up to new opportunities and to meet new people who may be able to help them establish business connections and new contacts.
Developing this skill could make you more confident and build up your self-esteem.
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from The Nutrition Club http://thenutritionclub.blogspot.com/2016/09/benefits-of-talking-to-stranger-include.html
Red wine can boost brain power and also can help prevent deaths due to diseases and sickness often associated with a poor diet and lifestyle.
Red wine can boost brain power and promote heart health
In a study conducted by researchers from Northumbria University in Newscastle, they suggest that resveratrol, which is usually abundant in the skin of grapes, gets integrated into the wine during the mashing process and blends in with the wine.
Resveratrol, based on prior studies, have been found to increase blood flow to the brain, thus enhances mental performance and cognitive abilities.
The findings were just the initial results of their ongoing research regarding the health benefits of red wine.
Their current findings have already shown the results with continued regular consumption of red wine among their test participants aged 18 to 35, who shows improved mental performance during performance assessments.
Although the results were not consistent in terms of performance levels, possible due to the fact that the study has been conducted among test subjects who are in their age of peak mental performance.
They believe, however, that there is a strong correlation of more pronounced impacts of the findings among older participants.
With the ongoing study, the team is already scouting for health male and female volunteers between the ages of 50 to 70 to further assess the effects of resveratrol along that age group.
“There are a number of benefits to consuming red grapes. A specific extract from the skin of red grapes, resveratrol, has been found to increase blood flow to the brain and in some cases, increase mental performance on cognitive tasks,” says Timothy Eschle, who is leading the study.
“Most studies have been carried out in young adults at the peak of their cognitive abilities, thus the benefits of resveratrol are expected to be more prominent in older adults who may suffer a slight natural decline in certain aspects of mental function such as memory and reaction time. We also want to establish whether resveratrol can affect mental function at altitude, which often impacts on people’s performance,” he adds.
Red wine in a Mediterranean diet
Another study also found good benefits from red wine. It may be a tough one to sell, but the benefits of a Mediterranean diet have indeed been found to greatly reduce the risk of death among those who suffer heart problems, particularly those who have suffered an episode of a heart attack.
Scientists have found that food selections that make up the Mediterranean diet contains healthy levels of statins- which are active compounds that help clear the arteries and blood vessels of unwanted cholesterol that blocks the passages and restricts the flow of blood.
Make no mistake that a Mediterranean diet is not as complicated as one may think, which mostly incorporates the basics of healthful eating with healthy fats like olive oil and a quintessential glass of red wine.
from The Nutrition Club http://thenutritionclub.blogspot.com/2016/09/red-wine-can-boost-brain-power-and.html
Smoking impacts your DNA as it creates a footprint that leaves a legacy of dependence on the substance even with someone who kicked the habit some 30 years ago.
Smoking impacts your DNA like a permanent marker
This, after scientists recently published a report regarding the effects of smoking and it reaches far into the recesses of the human body that it can leave a lasting impression o the surface of the DNA.
The results were gleaned from some 16000 blood samples of former smokers, smokers and non-smokers where chemical changes were discovered that is believed to affect how genes function and are known as epigenetic functions.
These changes, according to the researchers, can be used to measure risk levels of certain diseases associated with smoking and tobacco, as well as provide means for more accurate treatment methods and processes.
“We had a very large sample, which gave us a lot of power … and found sites in the genome where smoking leads to a difference in methylation,” says Dr. Stephanie London, study lead and deputy chief of the epidemiology branch of the National Institute of Environmental Health Sciences.
“The genes we found to be impacted were ones associated with smoking-related diseases,” she points out.
The dangers of smoking
The team found more than 2600 genome sites that differed from nonsmokers and smokers, which were mapped out to 7000 genes equivalent to a third of the known human genes.
For those who quit smoking, the sites returned to normal levels after five years, but many of those sites still reflected some of those markings even after they lost the habit some 30 years ago.
“Our study has found compelling evidence that smoking has a long-lasting impact on our molecular machinery, an impact that can last more than 30 years and the encouraging news is that once you stop smoking, the majority of DNA methylation signals return to never-smoker levels after five years, which means your body is trying to heal itself of the harmful impacts of tobacco smoking,” says London.
Global health hazard
According to the World Health Organization, smoking is the leading preventable cause of death all over the world. It is responsible for the deaths of 6 million people every year including some 600,000 who die from exposure to second-hand smoke.
In a separate study published in the European Journal of Preventive Cardiology, researchers from the University of Gothenberg, Sweden together with several research and educational institutions presented the results of a long-term study involving physical fitness among middle-aged men.
Researchers reveal that being unfit becomes a high risk factor for premature death, as people who have been found to sport an active lifestyle combined with a good diet and exercise are able to live longer, thus, pose less risk to premature death.
This long-term study was initiated way back in 1963 where 1000 healthy men aged 50 years old from Gothenburg who were born in 1913 gave their permission for the study for the rest of their lives to allow scientists to understand the lifetime risks of diseases , specifically with conditions affecting the heart.
The baseline data consisted of heart rate, blood pressure, weight and cholesterol levels. The men were also grouped according to those who do regular exercises and those who smoke.
After four years, extensive testing was conducted on a few of them after results were gathered from the initial tests. The new round of testing focused on determining the participants’ maximum aerobic capacity also known as VO2 max. It was through these results that scientists developed a mathematical formula that could estimate the aerobic capacity all the remaining participants.
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from The Nutrition Club http://thenutritionclub.blogspot.com/2016/09/smoking-impacts-your-dna-with-lasting.html
Love it or hate, the bike leg is the biggest chunk of the triathlon. It’s an area where hard work can really pay off, or mistakes can really set you back. Simply put, it is worth doing well, and there are a handful of things you can do to get the most out of your time in the saddle. It starts with showing up and doing the work.