Monday, 6 February 2017

Olive Oil For Sporties

Being Healthy and motivated is affected deeply by our daily habits. This includes all from sleeping hours, eating, and going for a morning run and hitting the gym.
Today's article is about the many advantages of olive oil excluding the fat-free idea you all know. 

According to Dr. Joseph Mercola the top Ultimate Wellness Game Changer by the Huffington Post in 2009

Good-quality olive oil contains important vitamins and nutrients and is loaded with antioxidants.This oil is also noted to be gentle on your digestive system, and may help in preventing gallstones and soothe ulcers.

extra virgin olive oil acts against inflammations and pains that can result from playing sport. In this way, it is the perfect complement to the diet of any sportsperson

chemical substances called polyphenols in olive oil possess antioxidant properties and 
also reduce the chances of contracting cardiovascular diseases and certain types of cancer. Vitamin E, which also helps prevent oxidative damage and cardiovascular diseases, in 
.addition to improving the circulation and boosting eyesight, amongst other things.

Some of the health benefits of oleic acid in olive oil, apart from helping us to maintain a balanced weight, are well known. These include the fact that it reduces the risk of suffering from coronary and liver diseases. In addition, it reduces levels of LDL, or ‘bad’ cholesterol, and increases those of HDL, ‘good’ cholesterol.

So,Which Country Produces The Best Olive Oil?

The best of all is Italian Olive Oil followed by Spain and USA. You can check the best producing countries through 2016 here.
One more thing, you might use olive oil as a dressing but not for cooking because it's boiling degree is very low and it will burn. also if you use a low quality/not extra virgin oil you will notice a difference in the food taste which you probably wouldn't like.

Wednesday, 25 January 2017

How Sports Drinks Affect Exercise Performance

Whether you’re a casual gym user or a regular endurance athlete, sports drinks are designed to help you exercise. Three things can reduce your performance: dehydration, electrolyte imbalance and carbohydrate depletion. Although all sports drinks contain water to combat dehydration, various brands contain different amounts of electrolytes and carbohydrate. In addition, exercise regimes vary: a gymnast uses energy differently to a marathon runner. It’s important to understand how sports drinks work so that you can decide which ones are best for you.

Your body is designed to maintain a core temperature of around 37 degrees Celsius. When muscles burn fuel, they produce heat. When you exercise, your body regulates your core temperature through sweating. Sweating is important to prevent your body from overheating, but the fluid loss involved causes problems. “Heat exhaustion” is actually the result of dehydration, and occurs when you lose more than 5% of your body weight in fluid. However, athletic performance suffers when just 2% of body weight is lost in sweat. That works out at around 1.2 litres lost as sweat for women, 1.5 litres for men. The more water is lost, the worse the effects. Hallucinations, circulatory collapse and heat stroke occur at between 7% and 10% of body weight lost. In order to maintain performance, you need to take on extra fluid before, during and after exercise.

The reason that sweat tastes salty is because it actually contains household salt, sodium chloride, as well as other dissolved chemicals. These are mainly potassium, magnesium and calcium. These chemicals are essential for your body’s functioning. Sodium chloride is made up of a sodium ion, which has a positive electrical charge, and a chloride ion, which has a negative charge. These ions allow your cells to conduct the electrical impulses which cause muscles to work and allow nerve cells to transmit information. All body fluids, including sweat, contain dissolved electrolytes. When you exercise you are losing around a gram of sodium and a quarter gram of potassium per litre of sweat. In order for your body to function efficiently, these electrolytes need to be replaced.

Your body is fuelled by carbohydrate. This is stored in the liver and the muscles as glycogen (a form of glucose). Around 500g is stored in men and around 400g in women; during strenuous exercise, these stores are used up at a rate of around 3-4 grams per minute. Although the body has enough stores of glycogen to provide energy for several hours of exercise, depleted stores need to be replaced. It’s usually not possible or appropriate to eat during exercise, but drinks containing glucose can help to provide the body with an ongoing source of energy.

The effect of a sports drink on your exercise performance will depend on whether it is hypotonic, isotonic or hypertonic. This indicates the amount of carbohydrate and electrolytes dissolved in the drink. Your blood contains electrolytes, proteins and glucose, and the amount dissolved in the blood usually stays within a fixed range. Too little dissolved in your blood, and your kidneys crank up production of urine to stabilise the balance. Too much of these things in your bloodstream, and you feel thirsty. Isotonic drinks have about the same concentration of dissolved materials as your bloodstream; hypotonic drinks have less while hypertonic drinks are more concentrated.

Hypotonic drinks are useful for replacing lost fluid when you don’t need to replace carbohydrate. If you’ve been working at moderate intensity for a short while, or in short bursts, your glycogen stores won’t be seriously depleted, but you may begin to see a reduction in performance from dehydration. Hypotonic drinks can correct this. Be aware, though, that drinking lots of hypotonic drink may lower electrolyte levels in your bloodstream. This causes your body to send out signals that you shouldn’t drink more, such as feeling bloated and full, even before you have completely replaced the fluid you lost as sweat.

Isotonic drinks quickly replace lost fluid. The dissolved electrolytes and glucose speed up the process of absorption from the stomach and small intestine. The sodium lost in sweat is replaced, and the glucose gives your body the fuel it needs to continue. These drinks are ideal for athletes who are a sustaining activity for an hour or more, e.g. distance runners or football players.

Hypertonic drinks contain high levels of carbohydrate, usually glucose, though occasionally fructose. Studies show that they are absorbed from the stomach at about the same rate as isotonic drinks. They are best used after exercise to replace carbohydrate. Some athletes, such as endurance runners, may consume them during exercise, in conjunction with isotonic drinks.

For most casual athletes, performance will mainly be affected by dehydration: drinking hypotonic or isotonic drinks will counter this. For more serious or sustained exercise, there will be benefits for performance from drinking isotonic drinks during exercise, with a carbohydrate boost from a hypertonic drink afterwards. By combating the effects of dehydration, electrolyte imbalance and carbohydrate loss, sports drinks can have a positive effect on exercise performance.

Improving Sports Performance Using Meditation

In the world of competitive sports, any advantage you can utilize can mean the difference between winning and losing. Any slight edge you can develop can make a huge impact on your results over time. One tool that seems to be underutilized is using meditation to develop that edge.

Through practicing meditation, you can develop several benefits, some of which can directly improve your competitive skills. Just a short list of benefits a competitive athlete can enjoy includes:

  • Increased focus
  • Lower levels of stress
  • Faster reaction times
  • Increased creativity

In most competitive sports, it can sometimes get confusing with all the action that’s happening around you. Being able to cut through the distractions becomes a very important skill to develop. By developing a habit of regularly meditating, you learn to block out distractions. Over time, this ability to ignore the chaos around you carries over to the rest of your life, including your sporting event.

Another benefit of regular meditation is a lower level of stress compared to people who don’t regularly meditate. Due to the process of meditation, you learn to slow down and relax, allowing the outside world to disappear. By learning to focus on the now, things that might be causing you stress fade into the background. As they decrease in importance, your heart rate slows, your breathing deepens, and your muscles start to relax. As all this happens, stress toxins that have build up in the system are able to drain out of the system, allowing you to sink further into relaxation.

Between the increased focus and relaxed body, you’re able to react to outside stimulus more quickly. In the world of martial arts, a relaxed body is able to react more quickly than a tense body. Part of the reason deals with how movement works. Once muscle group has to relax while the opposite group contracts. If both muscle groups are tense, your body has to overcome the resistance of the antagonistic muscle group to move. If both groups of muscles are relatively relaxed, then the prime mover muscle doesn’t have to overcome the resistance of the antagonistic group, allowing for faster movement.

A side benefit of meditation deals with what mentally happens as you meditate. As you meditate, over time, you start to function in a mental state called alpha level. It is at this mental state that creativity springs from. Over time, as you learn to stay in this mental state, you naturally start being able to go to this level to solve problems more creatively.

What this means from a sporting perspective is that it can help you analyze your opponents strategy more easily, allowing you to come up with more effective defensive measures on the fly. This increased ability to block your opponent can demoralize them and allow you to win more easily.

With all these benefits, doesn’t it make sense to include meditation into your training regiment? By being able to increase your focus and lower stress, you can train longer and harder, thereby becoming a more skilled athlete. By improving your reaction times and increasing your creativity, you can become the leader your team needs. You owe it to yourself and your teammates to become the best athlete you can become.

How to Stay Mentally and Physically Fit as a College Student

Enduring four years of a college undergraduate program is often overwhelming and stressful to students. Entering college introduces many unfamiliar and stressful situations that come with being a full time student living away from home. It is imperative towards student’s success that they maintain healthy living habits. These quick tips will help the new-on-campus freshman to the tiring junior stay on top of their collegiate careers.

Exercise regularly. This seems like a given but most students don’t realize that regular exercise is key. Studies show that irregular and sporadic exercise may actually increase weight gain rather than slight losses. This also helps maintain a healthy metabolism that will pay off years after earning your diploma! Taking an optional PE course will also help guide you in actualizing an exercise routine plus accumulate more course 

Walk to class or ride a bike. If possible, avoid taking the bus. Plan accordingly and burn
extra calories while walking or biking to class. This can also provide a relaxing experience in order to clear your mind and focus on the day’s studying that is ahead of you

Sleep. This is integral to the success of every college student. Not everything seen in the movies must be done! Staying up late and cramming for a test only makes you more tired when actually sitting down for the exam. Imagine staying out all night and then having to work the next day. A regular sleep schedule also helps the maintenance of a stable metabolism

Eat healthy at the dining hall. Often, the buffet style of the campus cafeteria is not in your favor. It encourages overindulgence and is often not the most nutritious food. Avoid multiple trips and if possible pick healthy options such as the salad bar

Play word games. Puzzles such as crosswords and word searches help use the brain in different ways that might not get used as much when just regurgitating information for a test. Try then school newspaper’s puzzles and use it as a way to rewind after a long day of memorization for your next exam. Not only will this help you now, but will keep you mentally acute for the rest of your life if done regularly

Join an extracurricular club that utilizes your mind for FUN. Most schools have something similar to a quiz bowl style team. Not everything has to be about the almighty GPA

Remember to have fun! College is a great time of a young student’s life. It is important to relieve yourself of stress in order to stay mentally and physically fit as a college student

Surfing Sport Can Teach Young Women Life Lessons

Young people are encouraged to play team sports not only because of their physical and mental benefits, but for the life lessons that it can teach them as well. Besides team work, it can also teach a teen to be more humble as other players will always be better than them. It also teaches a young person confidence as he or she becomes better in that sport and that defeat is inevitable and is a part of life.
Surfing, specifically the act of riding the waves, is analogous to the ebbs and flows of life. There are a lot of surfing skills that a young, awkward teen girl can transfer to everyday life. But it is always up to the parents to instill these skills further so that their child can become a responsible adult.
In surfing, one of the most difficult skills to learn is standing up on the board. A beginner’s first attempts will result in clumsiness and off timing. But as soon as the surfer learns to stand on her board, the euphoria is so overwhelming that the time it took to learn to accomplish it becomes valuable. For an experienced surfer, even the act of lining up for the next wave teaches a young girl to relax and wait her turn. The modern world is characterized by instant gratification and patience has become an all-forgotten virtue.
Living in the Moment
An anxious child can benefit immensely from a sport like surfing. Anxious children stress out about their past mistakes and worry constantly about their future. Surfing is about living in the moment. As a surfer, she will be focused on balancing properly to ride that wave. It is crucial that the body is elastic and can bend with the movement of the ocean. Just as she allows her body to accept the flows of the ocean, so will she accept the flows of life.
Girl Power!
Surfing is a male-dominated sport and a girl excelling in the sport teaches her that gender roles are flexible. It teaches her that that being a woman should not hold her back from doing the activities she loves. As long as she exhibits passion and a commitment to training, her options are limitless. And her, and her alone, will propel her to go far and not the boundaries that society has imposed.