Strengthen Your Quads With Bike Sprints

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If you are looking to grow your muscles the “pump” will help you do just that, bike sprints are the best way to pump up those quads so at the end of leg day why not add some bike sprints for bigger quads?

Regardless of the basic and harmless look of the Airdyne bike it never ceases to put me in my place. I like to push myself till breaking with drop-set leg presses, one hundred rep squats and walking lunges until I drop. Anything there is to try I have tried pump get in my quads from bike sprinting with the Airdyne bike is by far the most intense of them all.

Bike sprints for bigger quads are not necessarily any better than the above mentioned routines but if you really give it your all your quads will get the work out of their lives. Case and point would be a sprint cyclist quads, big cannot even begin to describe them even when compared to other cyclists sprint cyclists are far bigger. If you are an average lifter then bike sprints will add to your training, do these at the end of your exercise routine and they will be beneficial for the growth of your muscles.

There are many ways in which you can execute a bike sprint properly, you can do based on time or distance depending on what you prefer. You want to begin with a distance which places you in in a fifteen to thirty second range and three to four intervals should be performed during each workout, you can then add on by either increasing the amount of intervals per workout or the distance of the sprints, if you are truly looking to push yourself you can increase both. An example of this is as follows: eight rounds twenty seconds on and ten seconds off.

If you do not have access to an Airdyne or Assault bike do not fear, a spinning bike or even a normal bike will work just fine. The tension should be high enough that your legs really feel the pressure but low enough to keep the RPMs high enough that it is more like a sprint and not a grind. Just remember to always add some bike sprints for bigger quads.

See this demonstration video from T Nation below!

The post Strengthen Your Quads With Bike Sprints appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club http://thenutritionclub.blogspot.com/2016/03/strengthen-your-quads-with-bike-sprints.html

from Blogger http://corneliussteinbeck.blogspot.com/2016/03/strengthen-your-quads-with-bike-sprints.html

Want To Stay Healthy? Stay Away From Bad Food

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While we think of food as nourishment for our bodies, we also need to know what is good for us and what is not, but in today’s world of food influenced by the demand for innovation and novelty, we often get blinded by what is pleasing to the eyes rather than what is needed by our bodies.

Coloured jellies and candies are one of the biggest culprits of non-healthy food in fact, they do not contain any nutritional value at all, causing the body more harm and no good at all.

Made mostly, if not totally, of processed sugar that is known to cause high glucose levels in the blood and trigger obesity, they are also mostly made with colouring agents and flavours from chemical additives that have been known to cause certain allergies or even behavioural issues.

Jellies, on the other hand are also made of sugar and gelatine, which may be sources from questionable products.

Good alternatives for these sweet treat would be dried fruits or edible flowers, or look for organic jellies and candies that are made with consideration to regulated amounts of nutrients for the body as well as made with organic additives and ingredients.

Soda beverages are also among those that contain large amounts of sugar and could also be harmful to the body and yes…even the ‘diet’ varieties.

While diet sodas contain artificial sweeteners, too much of these additives in the system can result to kidney or even brain issues- disadvantages that far outweigh the benefits.

You can opt for a more natural beverage with natural fruit juices or a  slice of lemon on a glass of iced water, of if you want a soda-like feel, get as little organic sarsaparilla cordial and mix with purified or mineral water on ice.

Processed deli meats like hams, sausages, etc. These cured and preserved cuts of meat have been enjoyed throughout the centuries but should only be taken in moderation.

Loaded with salt, nitrites and sodium nitrates linked with problems in the kidneys, cardiovascular system and high blood pressure. Tests have also shown that these meats also contain chemical compounds that aggravate chronic diseases and may trigger cancer cells in the body.

If taken in moderation, alternative choices could be smoked wild salmon or organic pastrami.

You may start the day with something heavy and filling, but try to steer clear of sweet and sugary cereals. These cereals are loaded with sugar that is enough to boost calories in the body. Some brands were also found to contain Butylated Hydroxytoluene (BHA) that are banned in some countries due to its carcinogenic properties.

The post Want To Stay Healthy? Stay Away From Bad Food appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club http://thenutritionclub.blogspot.com/2016/03/want-to-stay-healthy-stay-away-from-bad.html

from Blogger http://corneliussteinbeck.blogspot.com/2016/03/want-to-stay-healthy-stay-away-from-bad.html

Your Birthday Can Help Predict Your Allergies, Studies Show

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Have you ever thought why you have allergic reactions at the start of the spring or autumn seasons? Then you may want to check the prevailing season from when you were conceived or born.

Researchers have reason to believe that the season you were conceived in your mother’s womb may play a role in letting your body react to changes in seasons or the environment surrounding you – as early as you were still inside your mother’s womb.

In a study published recently in Allergy by the European Journal of Allergy and Clinical Immunology, researchers stated that they have found evidence linking a person’s allergy risks with their birth season through what is called as epigenetics – that may be responsible for marking the DNA on the prevailing season from conception.

Although further evidence is still needed whether the season of birth and DNA are linked directly, there are initial findings relating a person’s allergic reaction to the season where several test subjects were had conditions associated with environmental peculiarities of the season.

These epigenetic marks may change with environment as a stimulus which could allow gene expression in response to environmental exposure and may embed into the cells for a long time.

The test involved DNA methylation profiles of 367 participants from the Isle of Wight, where researchers found an epigenetic imprint on the genomes on the season on which a person was born and that the marks were visible until they turn 18 years old, concluding that this marks would tell when a child is born influence risks of allergies as they grow.

Dr. Gabrielle Lockette, study lead from the University of Southampton, said that they on to test whether the DNA methylation differences varying by season of birth that were also associated with allergic diseases where they found that two of them appeared to be influencing the risk of allergy in the participants.

“As well as allergies, other studies have shown that season of birth is associated with a number of things such as height, lifespan, reproductive performance, and the risks of diseases including heart conditions and schizophrenia,” said Dr. Lockette, adding that it is possible that the birth season-associated DNA methylation “that we discovered might also influence these other outcomes but this will need further investigation.”

The findings however, does not suggest that parents must choose the seasons in which they can start conceiving a child, rather, would  be more helpful to know which seasons could trigger particular allergies so mothers could supplement nutrition and essential minerals during pregnancy.

The post Your Birthday Can Help Predict Your Allergies, Studies Show appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club http://thenutritionclub.blogspot.com/2016/03/your-birthday-can-help-predict-your.html

from Blogger http://corneliussteinbeck.blogspot.com/2016/03/your-birthday-can-help-predict-your.html

Is This The End Of Days For Beekeeping?

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Aside from being a good cottage industry, beekeeping is also believed to be a highly therapeutic past-time- but recent developments in the global economy, as well as climate change and bio-engineering is putting the industry at risk.

Years back when beekeeping was in its heyday, honey production and honeybee culturing and breeding was not only productive , but also a lucrative venture that sparked a lot of interests  from both hobbyists and large-scale honey producers.

Today, many beekeepers wake up each day with the uncertainty of what the coming production season would bring as losses as starting to increase by as much as 25% each year – from honeybee mortality to hive damage.

One such beekeeper is Nick French, founder of the Frangiosa Farm, in Parker, Colorado.who said that they work long hours during the summer to raise healthy bees, but is always faced with uncertainty if the most of the honey bees can make it through the winter months.

For several years now, they have been suffering huge losses, especially during the winter where based on statistics, beekeepers are losing almost a third of their hives due to honeybee mortality and hive damage, French said, pointing out that replacing damaged stocks are costly.

Many beekeepers have adopted a fund-sourcing scheme to help sustain beekeeping operations from avid honeybee supporters called “adopt a hive’- where adopters pay a fee for their adopted hives.

They will each receive an adoption certificate recognizing their efforts to support the cause and in return, they receive a portion of the honey product that is generated by their adopted hive.

In the case of French, his Adopt A Bee program at Frangiosa started in 2012, where adopters pay an adoption fee of $40 to $120 per hive in exchange for jars of honey.

During the first year, he was able to secure 25 hive adoptions and only late 2015, his adoption network went up to 300, who said that the adoption is more than increasing honey sales, rather, a step to ensure his hives’ survival.

“With the kind of losses we are experiencing, other industries would agree that we are going out of business,” French said, “I could not keep going without community support.”

According to a recent report by the Bee Informed Partnership, a non-profit group of research centers and universities, revealed that beekeepers are having an average of 30% losses every year ranging from a lot of actors like climate change, parasites, pesticides and loss of forage, among others.

The post Is This The End Of Days For Beekeeping? appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club http://thenutritionclub.blogspot.com/2016/03/is-this-end-of-days-for-beekeeping.html

from Blogger http://corneliussteinbeck.blogspot.com/2016/03/is-this-end-of-days-for-beekeeping.html

A 12-Week GPP Programme for Kettlebell Sport Athletes

GPP training keeps you healthy, injury-free, and away from boredom. Tailor a programme to suit your needs with this simple template.

I often get asked what the best form of general physical preparedness (GPP) for kettlebell sport is. Most people would like a quick “silver bullet” solution and get frustrated by my answer: it depends.

 

The truth is, the variables of exercise selection, intensity, and duration are many. Each athlete is a unique and beautifully complex individual. There isn’t a golden programme that will sort everything out for everyone, and this holds true in kettlebell sport as much as any other discipline.

read more

from Blogger http://corneliussteinbeck.blogspot.com/2016/03/a-12-week-gpp-programme-for-kettlebell_64.html

New Moms: Try This Baby-Wearing Workout

 

As a mom, it can be difficult to find the time to work out. Plus, to make things even more challenging, hitting the gym often requires hiring a babysitter. And at-home workouts? Most babies want to be in Mom’s arms, not watching Mom work out from the sidelines.

 

The newest trend in postpartum workouts, baby-wearing classes, involves simply strapping your baby to your body, BABYBJÖRN-style, and working out like you would in pretty much any other fitness class.

 

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You can see the appeal, right? Keep your baby close, be hands-free, and get in a workout—it’s a pretty great deal!

 

Interested? Try performing the following full-body strength workout while wearing your baby in a secure carrier, such as a Mei Tei or a soft-structured carrier (SSC).

 

Note: Women often find that wearing the baby on their back makes keeping proper body alignment easier and doesn’t create as much strain throughout the low back and abdominals, so if your baby is big enough for a back-loaded baby carrier, that is something to consider.

 

Baby-Wearing Workout

To do this workout, you will need light- or medium-weight dumbbells as well as either resistance bands and mini resistance bands or a cable machine..

 

Perform three sets of Circuit 1 and Circuit 2. Rest up to 30 seconds between exercises and 90 to 120 seconds between sets.

 

Circuit 1

1A. Reverse Lunges: 8-10 reps per side

  • Be sure to keep your lunge stance short to medium length
  • Inhale to lunge down and exhale to get back into the starting position

 

1B. Seated Hammer Curls: 12-15 reps

  • Feel yourself seated on your sitz bones
  • Control the movement both up and down

 

1C. Split Stance One-Arm Chest Presses: 8-10 reps per side

  • Lean your upper body slightly forward
  • Squeeze your back leg’s glutes to help increase your stability

Circuit 2

2A. Bodyweight Squats: 10-15 reps

  • Inhale to squat down and exhale to stand up
  • Watch that you aren’t slumping into a “tucked bum” position at the top of your squat

 

2B. Seated Two-Arm Rows: 12-15 reps

  • Feel yourself seated on the sitz bones
  • Exhale to pull in, then inhale to straighten the arms

 

2C. Lateral Band Walks: 10-15 short steps in each direction

  • Use either a full-length resistance band or a medium mini band
  • Keep a ¼ squat-like position as you walk

 

Extremely Important Reminders for Baby-Wearing Workouts

1. Strengthen Your Core and Pelvis First

Before wearing your baby and adding physical activity into that scenario, please ensure that you’ve completed a good core and pelvic floor restoration program. (FYI, after giving birth, it’s important to restore strength to your core and pelvic floor before beginning any workout.) Wearing your baby is physically demanding and can create stress for your core and pelvic floor. Your core and pelvic floor muscles need to be functioning safely and effectively in order to handle that extra load (the baby on your body!) without injury to your low back, pelvic floor, hips, knees, etc.

2. Maintain Good Body Alignment

Keep good positioning to allow your core and floor to work optimally. A couple of general alignment cues: keep an “untucked” bum, with a gentle arch in your low back. Keep your ribcage stacked directly over your hips

 

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The position on the right is a better alignment for my body. My bum is untucked, and I have a nice arch through the lower back. In the picture on the left, my tailbone is tucking under, and I’ve lost the natural curve through the spine.

3. Keep Breathing

Inhale during eccentric or “easy” part of the exercise and exhale during the concentric or “tough part of the exercise. Making sure to engage your core and pelvic floor (scoop your belly button up) as you perform the exercise’s concentric movement.

Remember The “3E” Rule:

  • Exhale: do a simple, easy exhale breath
  • Engage: do your core and floor connection (think about drawing the front of your hips bones together, and your belly button up towards your sternum)
  • Exert: do the toughest part of the exercise

For example, to stand up from a squat, start your exhale breath at the bottom of the squat as you begin to rise, engage your core and pelvic floor,, and stand back up.

4. Tune Into Your Body

Check in with yourself and be honest about how your body is feeling during and after the workout. If at any point in the workout, you have pelvic pain, back pain, or feel heaviness in your pelvic floor, stop, sit, and rest.

 

Next Steps?

If you want more information on the exercises that are safe to perform after pregnancy as well as the ones to avoid, download our FREE report here.

It’s great for brand-new mamas, although many of the exercises are also appropriate for women who are much farther along in their postpartum recovery but haven’t yet done specific exercises to heal their core and pelvic floor.

So if you or anyone you know has had a baby, and hasn’t done a specific core and pelvic floor healing protocol, make sure you grab your FREE report here.

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from Blogger http://corneliussteinbeck.blogspot.com/2016/03/new-moms-try-this-baby-wearing-workout.html

A 12-Week GPP Programme for Kettlebell Sport Athletes

GPP training keeps you healthy, injury-free, and away from boredom. Tailor a programme to suit your needs with this simple template.

I often get asked what the best form of general physical preparedness (GPP) for kettlebell sport is. Most people would like a quick “silver bullet” solution and get frustrated by my answer: it depends.

 

The truth is, the variables of exercise selection, intensity, and duration are many. Each athlete is a unique and beautifully complex individual. There isn’t a golden programme that will sort everything out for everyone, and this holds true in kettlebell sport as much as any other discipline.

read more

from Blogger http://corneliussteinbeck.blogspot.com/2016/03/a-12-week-gpp-programme-for-kettlebell_31.html