Archive for August, 2010

What’s the best piece of cardio equipment to use?

Let’s be honest, in a fast paced-world we all want the most “bang for our buck.” And when it comes to cardio workouts this same mentality applies as we search for the most time-efficient way to burn the most calories. So what piece of cardio equipment will elicit the best results? The answer is there isn’t one in particular. Essentially it is the intensity that you work at and the duration of your session that will be the primary factors in dictating the overall effectiveness of your cardio session.

Intervals – To maximize your cardio sessions, consider interval training. Interval training is defined as short, high-intensity exercise periods alternated with periods of rest. So instead of hopping on a piece of cardio equipment for 30 minutes and performing your workout at the same speed for the entire session, try mixing it up one day with periods of sustained higher intensity exercise followed by a return to lower aerobic intensities used as a recovery period. There are a variety of approaches to interval training, for example you may opt to utilize, including a 1:1 exercise to recovery ratio (e.g. run for 2 minutes then walk for  minutes) or a 1:2 ratio (e.g., cycling for 2 minutes at a higher intensity followed by a 4 minute recovery period of cycling at a lower intensity). Interval training can be used by novice exercises and elite athletes alike by simply adjusting the intensity and/or the rest-to-recovery ratio accordingly to meet the needs and current ability level of the exerciser.  Research continues to emerge regarding the benefits of interval training, and more recently the researched benefits of high-intensity interval training.

Equipment - When it comes to equipment, the best suggestion is to choose a mode of activity that you enjoy, as you’ll be more inclined to stick with your regular workouts long-term. To combat boredom and also to reap the benefits that cross-training provides, try completing your cardio workouts on several different pieces of equipment, either within one workout session or from one session to the next. Below are some popular cardio equipment options you may consider incorporating into your cardio program-

- Treadmill - For those who enjoy walking or running, treadmills are a great option, especially during inclement weather when outdoor activity is not possible. For those who are newer to exercise, walking serves as a great weight-bearing form of activity that can strengthen muscles and bones, and tends to be tolerated well by most individuals given that fact that it is relatively low-impact in nature. A 1996 study cited the treadmill as an optimal choice for cardio equipment when measuring energy expenditure at various intensity levels, which were defined by different ratings of perceived exertion.

- Stationary Bike - Stationary bikes, both recumbent and upright, place less stress on the joints then some other cardio equipment options, and are relatively comfortable once you’ve become accustom to sitting in the saddle for an extended period of time. Recumbent bikes in particular are a great option for those with low back pain, as well as those who are new to cycling as it provides added support for the back.

- Elliptical – Elliptical machines are a great option for those who enjoy walking or running, yet are seeking less stress on the joints. Given its low impact nature, an elliptical can serve as an alternative to a treadmill for those with previous knee or leg injuries as well as those who are new to exercise. If possible, opt for an elliptical with an upper body component to challenge the arms and increase the overall number of calories burned.

- Stair Climber – When done properly, stair climbers can provide a challenging and effective cardio workout while also strengthening the muscles of lower body. Avoid the temptation to lean heavily on the sidebars when using this machine (or any piece of cardio equipment for that matter), as this will decrease the overall effectiveness of the workout. Instead, focus on maintaining good posture throughout the duration of your workout session.  While stair climbers and step mills can provide a great workout, it may take some time to build up your endurance to sustain this activity for an extended period of time, so focus on gradually increasing the duration of your sessions. Also individuals with knee pain or a previous knee or leg injury should opt for a lower impact option when selecting cardio equipment.

At the end of the day, the effectiveness of your cardio workout truly boils down to how hard you work, which you can control on just about any piece of cardio equipment by changing the level or resistance you are working at, or by simply picking up your pace. Also keep in mind that cardio does not have to be a form of activity that you dread. Considering mixing up your cardio workouts with some fun activities, such as hiking, swimming or dancing, or consider integrating technology in to your indoor cardio sessions by listening to music or by using a heart rate monitor or pedometer to track your progress.

Big Jim, Over and Out!

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Are you reusing your water bottles?

Are the chemicals in your plastic food containers, water bottles and even baby bottles harming your health?

Recently the Food and Drug Administration said that a chemical widely used in plastics is safe for children and adults, even though recent research has raised questions about its safety. Studies have linked the chemical bisphenol-A, or BPA, to increased risks for heart disease and certain types of cancer.

Plastic food containers, reusable water bottles and plastic baby bottles are so popular because they’re convenient, which is not to be overlooked. But the price of convenience might have a dark side. Should we replace plastic containers with glass or another non-leaching option?

Check out these facts to decide for yourself:

- Polycarbonate plastics, often used to make reusable water bottles, clear plastic food-storage containers and some baby bottles, contain BPA, an estrogen like chemical also used in the linings of some food and drink cans. Studies link BPA to the development of pre-cancerous lesions and abnormal development of reproductive systems in animals. While BPA can leach into food and drinks, whether it actually affects human health is currently not known but the possibility couldn’t be ruled out. What is known is that we’re all exposed to plenty of the chemical. In a 2005 study conducted by the Centers for Disease Control, 95 percent of people screened tested positive for BPA.

- Hot liquids and foods exacerbate leaching in BPA-containing plastics. When boiling water is poured into polycarbonate drinking bottles, it causes up to 55 times more BPA to seep out than room-temperature water had.

- Whether washing containers in hot water causes them to break down and release BPA the next time they’re used isn’t clear: Only a handful of studies have been conducted, and results are conflicting. While heating these plastics in the microwave hasn’t been studied, it’s not recommended.

The Bottom Line: Manufacturers currently aren’t required to label BPA, so there’s no way of knowing if it’s present in the plastics or cans you use. For now, the best way to reduce your exposure is to use stainless steel, glass or plastics labeled “BPA-free.” If you’re not sure about a product contact the manufacturer for more information.

The Team at i-Supplements.com

Check out Hydracoach Water Bottles for a safe alternative at www.i-Supplements.com.

 

Herb Pharm Garlic

From a nutritional standpoint, garlic contains a large amount of manganese, vitamin B-6, selenium and vitamin C. Because most people don’t eat enough garlic to reap these benfits and vitamin offering; it’s most valuable for it’s phytonutrient content. These nutrients are sulfur containing compounds called alliin and allicin. Some of the health findings and discoveries that have been made with garlic are improved blood pressure, decrease of plaque and calcification in arteries and improved cholesterol levels. Studies of men, women and garlic intake have also shown that a higher garlic intake has greatly reduced their risk of esophageal , kidney and prostate cancer. Garlic has also been shown to slow down enzymes that cause inflamation , as well as lessening the pain of arthritis. For some more information on the health benefits and supplemental availability of garlic, you can check out www.i-Supplements.com.

When buying fresh garlic in the store, stay away from bulbs that have sprouts black discoloration or any obvious signs of being dried out. When cooking with it, you’ll get a milder flavor if you leave the clove whole and intact. If you want a stronger flavor and the phytonutrient benefits of garlic, crush or mince it for more aroma and robust flavoring.

Garlic is more than an additive to a home cooked dish though; it’s nutritional benefits , homeopathic remedies and positive health effects give it more appeal than ever!

When resistance training, is it better to do more reps with lighter weights or fewer reps with heavy weight?

A: When it comes to strength training there is not a one size fits all answer regarding how best to optimally train, as the amount of weight lifted and the number of repetitions and sets completed depends on a wide variety of factors, including individual fitness goals and current conditioning levels!

There are a variety of developmental objectives that can be attained through resistance training, including increased muscular strength, increased muscular endurance and increased muscle hypertrophy.

- If you’re new to strength training and your goal is general muscle fitness and improved health, begin with lighter resistance and aim to complete 1-2 sets of 8-15 repetitions of each exercise with a 30-90 second rest interval between sets.

- If your goal is increased muscular endurance,  use somewhat lighter resistance aim to complete 2-3 sets of 12-16 repetitions of each exercise (*the amount of weight used should fatigue the targeted muscle at the conclusion of the exercise set) with minimal rest (30 seconds or less) between sets.

- If muscular strength is your objective, use heavier resistance and strive to complete 2-6 sets of 4-8 repetitions of each exercise with a longer rest period (2-5 minutes) between sets.

- If you are seeking muscular hypertrophy, use somewhat heavier resistance (higher intensity than that used for muscular endurance, yet a lower intensity than used for muscular strength ) and complete 3-6 sets of 6-12 repetitions of each exercise with a moderate 30-90 second rest interval between sets.

While fitness goals play a large role in determining appropriate training volume, your current ability level is also important to take into consideration. If you are new to strength training, keeping the training volume relatively low, at least initially, will not only allow your body time to adapt to the training stress, it will also help to feel more successful which ultimately can lead to long-term adherence to the program.

While the exact program will vary from one individual to another, one of the main goals of any resistance training program should be to perform each exercise with proper technique. Focusing on the quality of the movement versus solely the quantity of repetitions will help reduce the risk of injury and also ensure that the muscle the exercise is designed to target is worked effectively.

Big Jim to the Rescue

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Lepti-Trim Daytime

Lepti-Trim Daytime is a weight loss formula based on leptin-rich colostrum and other natural ingredients. Lepti-Trim will help decrease your appetite while telling your body to burn fat instead of storing it. When used in conjunction with a sensible diet and exercise program, Lepti-Trim can help:

- Decrease appetite

- Reduce Cravings for sweets

- Increase weight loss

Lepti-Trim Daytime capsules can be used as your main weight loss formula or to complement other weight loss formulas.

One key to using leptin based supplements is to understand that your body secretes leptin in a natural rhythm. There are times when levels are high and times they are low. The idea of using leptin as a supplement is to add just enough of the hormone to your system to support your body’s natural leptin response. As we diet, our leptin levels get lower and lower, so adding some leptin in supplemental form appears to maintain or extend weight loss.

In a sense, leptin may be a critical aspect of the body’s set point, and its low levels may be a reason why people reach a plateau where they just don’t seem to be able to lose any more weight. Adding more leptin at this point, at the right time could drastically help.

The Team at i-Supplements.com

Get your Lepti-Trim Daytime Capsules today at www.i-Supplements.com!

Simple At Home Glute Workouts

Box Jumps

Stand in front of a bench or box with your feet placed about shoulder width apart. Do a half squat, keeping your knees behind your toes. Using your arms and legs, propel your body into the air, landing with both feet on the bench and your knees soft. Step down with one foot, and then follow with the other. If you’d like to challenge yourself, hop off the bench with both feet, landing with soft knees. Because this exercise challenges balance, take your time.

Repeat 2-3 times.

Step-ups

Stand in front of the bench and step up with your right leg, placing your whole foot down onto the bench and pressing through your heel. Push off the ground with your left foot and tap it on the bench. For a challenge, lift your left knee as your step up. Contract your abdominals to help you balance and squeeze your glutes as you step up. Step back onto the floor with your left foot, followed by your right.

Repeat 2-3 times switching sides each time.

Bench taps

While standing in front of the bench, touch your right foot to it, keeping your weight on your left foot. Now quickly switch feet, pumping your arms as you move.

Continue alternating.

Flutter Kick

Lie face down on the bench and extend your arms in front of your so your elbows are in line with your ears. Keep your head in line with your ears. Keep your head in line with your spine. Point your toes and lift your legs slightly off of the ground. Using small, controlled movements, flutter your arms and legs.

One-legged squat

Stand facing away from the bench in a lunge position with the top of your left foot resting on the bench and your right foot planted firmly on the ground. Check that the toes of your right foot are facing the same direction as your hips. Keep the angle between your legs tight, if your feet are too far apart, you’ll stress your hips. From this position, lower your body until your right thigh is parallel to the ground. Keep your right knee behind your toes and your torso upright. As you release, contract your quads, glutes, and the hamstrings of your left leg.

Repeat 2-3 times while switching sides.

Side-plyometric squat

Stand to the left of the bench and place your right foot on top, making sure your entire foot is firmly planted. Keep your left foot on the floor. Do a half-squat, keeping your back flat, abs tight, and knees behind your toes. Then propel your body off the floor, over the bench, and down to the right side. Land with your right foot on the floor and your left foot on the bench.

Continue alternating at a steady pace.

The Team at i-Supplements.com

Burn More Fat With These Tips

1. Do not eat poor quality carbohydrates before bed. Poor quality carbohydrates are those that contain sugar or are highly processed. These would include most breakfast cereals, breads, snack foods, candies, and even fruits and juices. Eating these foods immediately prior to bedtime will likely result in increased fat deposit and will prevent your body from maintaining a successful fat-burning mode.

2. Never let yourself get too hungry, or too stuffed. It really is all about moderation. Time your meals so that you eat before you are starving. This one simple eating tip will cause you to almost always eat less. When you do eat, stop when your satisfied not when you are so stuffed you cannot even choke down another bite. Be sure to eat 4-6 smaller meals a day rather than 2-3 large meals.

3. Increase your muscle mass! The more lean muscle you have, the more calories your body will burn even at rest. Muscle is extremely active metabolically. Do some resistance training, add some muscle, and crank up that metabolism.

4. Double up on your cardio training. From time to time it may be beneficial to the fat-burning process for you to split your cardio training into two short sessions rather than one longer one. Studies suggest that people who do 30 minutes of morning cardio and then 30 minutes of evening cardio lose more fat than those doing just one 60 minute session.

5. Eat more high fiber foods. Most of us do not get enough fiber in our daily diets, and that’s just a shame. Fiber not only promotes overall general health, but also can significantly aid in your fat-burning efforts. Leafy greens and salads are ideal sources of fiber.

If you find it difficult to get in 4-6 meals a day you an always substitute every other meal with a quality meal replacement product.

The Team at i-Supplements.com

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Suffer from Headaches?

Most migraine sufferers are aware that certain foods can trigger a headache, but most of us are unaware that some foods and even certain vitamins can combat headache symptoms. Here are a few to stay away from and a few to work into your diet:

- Tyramine is an organic compound found in plants and animals during fermentation. Foods highest in tyramine are ripened cheeses, chocolate, nuts, sourdough bread, lima beans, snow peas, pizza, processed meats like pepperoni and salami, chicken livers, olives, pickles, sauerkraut and avocados. Also, limit your intake of figs raisins, papayas, red plums and bananas.

- Aspartame, while not recognized by the National Headache Foundation as a significant trigger for migraines, has been reported to cause problems in some migraine sufferers. If it bothers you, stay away from it and find another sweetener you can better tolerate.

- Caffeine can actually help to relieve headaches in those with occasional headache pain. However, caffeine can trigger new headaches in chronic suffers. Usually if you stick to 200 mg or less per day you can avoid those triggers.

- Fish oil has been shown to reduce the frequency and severity of migraines. We all know the omega 3’s in fish are good for us anyway so this one is a no-brainer.

- Vitamin B2 in high doses has also proven effective in reducing the frequency of migraines.

Obviously, if you drink too much, you may suffer from a headache. But alcohol can cause headaches in other ways also. Alcohol causes a decrease in blood pressure which can directly cause a headache. Also, it acts as a diuretic which can lead to dehydration.

The Team at i-Supplements.com

Check out our easy to use online catalog today at www.i-Supplements.com.

Engorge

Engorge by Xero Limits helps to induce hunger stimulation. Engorge is scientifically formulated to actually target the key metabolic processes that regulate hunger, satiety, gastric expansion and digestion. These processes actually trick your body into consuming less food and total calories than you actually really need. Engorge is formulated with the most scientifically advanced key ingredients to stimulate the hunger hormone, ghrelin with its exclusive Ghropeptide. Engorge was also created with a MacroMore Gastic Expanding Complex, this complex relaxes the smooth gastric muscle tissue of your stomach, thereby increasing stomach volume, filling capacity and delaying fullness.

Engorge is the most critical supplement of any muscle mass-building program. Taking Engorge will ensure that you are getting the optimal nutrition and caloric intake to induce maximum muscle growth. No matter how hard you work out, you will never make maximum gains in muscle mass without the proper nutrition and caloric consumption.

Engorge is designed to support the appetite you need to gain intense muscle mass!

The Team at i-Supplements.com

Get your Engorge today at www.i-Supplements.com!