Beginners weight training top 5 tips

Source :http://www.muscle-fitness-tips.net, http://www.fitandlivinglife.com

Beginning weight training can be confusing. Which exercises should I be doing? How often should I weight train? Do I need them protein shake thingies?

Beginners Weight Training

Beginners Weight Training Can Be Confusing!

With an ever increasing resource of information available to many on the net, including conflicting advice, and advice which appears to have alternative motives, such as the sale of a product or service, it is little wonder why beginners to weight training find it so confusing. The key is to keep things simple. Beginners weight training programs should neither be complex or particularly difficult.

Take a look at our top 5 tips for beginners weight training.

1. Learn how to perform weight training exercises correctly

This may sound like an obviously point, but a look around most commercial gyms proves not many weight trainers learn the correct way to perform an exercise. Performing a weight training exercise in the incorrect manner can be unproductive at best, and injurious at worse. For optimal results it is best to first master the correct lifting technique for exercises, beginning with a very light weight. Once you are confident with your exercise form the resistance can be steadily increased.

If you do not know how to perform an exercise correctly see if you can have a quick chat to a personal trainer in the gym to show you some pointers. Booking an hour with a personal trainer may be a wise investment, working through the form of the major exercises you will be performing within your routine.


2. A simple and effective routine

Following a fancy routine you find in a glossy magazine which promises over night results, or mimicking the routine of a Mr Olympia competitor, will neither be effective or productive for a beginner to weight training. Furthermore, focusing a lot of effort on exercises which target the biceps may seem like the way to go for big arms, but realistically will not be as effective as following a routine which incorporates the main compound exercises which offer stimulus to all major muscle groups.

By compound exercises we mean the multi joint exercises which target a number of muscle groups during the execution of the lift. Examples being, the bench press, squat, dead lift, row, shoulder press and the pull up. Using the shoulder press as an example, the pressing of the barbell above the head calls on the recruitment of the deltoids (the shoulders, also commonly referred to as “delts”), the triceps, and core stabilising muscles.

Repetition range would commonly be 8-12, with 3 sets per exercise. That is to say, you would perform the exercise movement 8-12 times in a controlled manner, rest for 2 minutes, and then repeat until you have done this 3 times for the exercise. You would then move onto the next exercise, and so on.


3. Learn the value of food

Heavy lifting and gains in muscle mass and strength requires energy. Carbohydrate and calorie dense meals are needed for the weight trainer who wishes to advance with muscle mass and strength. Protein is also well known as an important macronutrient due to its role in muscle building and repair, hence why many weight trainers choose to take protein shakes.

A beginner to weight training should seek to eat four to five balanced meals throughout the day, composing of wholesome sources of carbohydrates, protein and fat. The addition of vegetables, or fruit for desert will allow for the inclusion of vital micronutrients.

Only once a trainer has a staple dietary intake of wholesome foods which will aid his/her weight training should they seek any form of supplementation. The inclusion of a whey protein powder directly after workout, with also a daily intake of creatine monohydrate may be the next step for a weight trainer, but little reliance should be placed upon such supplements, whole food diets plays a much greater role.

4. Do not try to do too much too fast

This point could hold true for your supplement intake, and your weight training. As mentioned in the previous tip, many supplements will be marketed in a manner which leaves many uneducated weight trainers hooked in to buying the product, ready for the quick gains in muscle mass and strength. Whilst there are many great supplements out there, they should be only seen as additions to your nutritional intake, and not alternatives. Once you have trained for a sustained period of time, following a suitable wholesome diet which is dense in the nutrients your body craves when weight training, should you take a realistic look at supplements to further aid your progression.

Furthermore, the basic compound exercises which you have been performing should remain high on your priority list as you advance in muscle size and strength. The addition of other exercises, even exercises which isolate the smaller muscles such as the biceps, deltoids or triceps, can be implemented as you become more advanced, but the compound exercises should remain the backbone of your training routine.

5. Be patient

Whether you are looking for increased muscle mass, increased strength, or just overall greater muscle functionality, progression takes time. Many beginner weight trainers will notice relatively rapid progression in strength when they first begin a weight training program, but as the first couple of months past the gains will start to slow down. The key to long term success is the sustained commitment to training and diet, which will see steady but ever increasing advances in size and strength.

Source :http://www.fitnessuncovered.co.uk

HAWK-EYE

One of the most difficult, and sometimes controversial, decisions that an umpire has to take on the cricket field is for LBW (leg-before wicket). To take the final call on a batsman, the umpire has to juggle with many variables whether the ball pitched outside the leg stump, hit the batsman in line with the stumps or whether it would have hit the stumps, and most importantly whether the player was making a genuine effort to play the shot.

system is able to locate the ball in 3-D and can predict the motion with a claimed accuracy of 5 mm with the help of six cameras



Hawk Eye aims to aid the umpire by giving inputs on the physics of the ball by tracking and predicting its motion. It uses a special image-processing system from Roke Manor Research (a Siemens R&D company) and commercial off-the-shelf hardware along with six specially placed cameras. Hawk Eye incorporates both image analysis and radar technology. The six fixed JAI monochrome cameras, with a 120 MHz frame rate, are placed around the playing field. They track the balls entire trajectory, right from the point where it is released from the bowler's hand to the point the ball is considered dead.

This is updated 100 times every second. The cameras are used in two sets, and a multi-channel frame grabber handles each set. The images captured are then processed by software to produce a 3-D image. The future path is predicted using a parametric model. The system is able to locate the ball in 3-D and can predict the motion with a claimed accuracy of 5 mm.

Some of the esoteric statistics that can be generated by this system are: the areas where a particular bowler pitched and how much swing or spin a particular bowler generated. In some cases where the system is accuracy is questionable, it just gives a cant help message to ensure its accuracy never goes below acceptable limits.

Besides aiding the umpire in taking a decision, the Hawk Eye is also used to give a more enhanced feed to TV viewers. Who can forget all those virtual replays shown from various angles of a player being called for an LBW?

The application of Hawk Eye goes much beyond cricket. similar technologies use for tennis, football, baseball and snooker .

Article By Ankit Khare, Source : http://pcquest.ciol.com

World’s First Power Heated Wetsuit - "H-BOMB"

Graphic Source : http://www.ripcurl.com

Rip Curl SA Launches H-Bomb – the World’s First Power Heated Wetsuit

Rip Curl, South Africa, announced the launch of H-Bomb – the first ever power heated wetsuit, on November 5, 2009.

The wetsuit, designed by one of the leaders in the wetsuit technology since 1969, has been tested by Mick Fanning, the World Championship Tour Surfer.

The concept of a heated wetsuit has been coined and developed further by a team of experts at Rip Curl. H – Bomb, with its better body warming techniques, has taken the concept of wetsuit technology to greater heights. This is what, Alana Beales, Rip Curl Marketing Manager says ,”Rip Curl South Africa, are extremely proud to launch the H-Bomb wetsuit, the world’s first power heated wetsuit.

Rip Curl’s vision was to challenge the existing concept of the wetsuit and look at new technologies that could take wetsuits to the next level. The power-heated H-Bomb will change wetsuit technology, it has the potential to change surfing and ocean exploration forever, allowing cold-water enthusiasts to voyage and enjoy places that were considered too extreme before. Rip Curl’s H-Bomb is the future of cold water surfing.”

The back of H-Bomb is lined with heating elements comprising ‘free flying’ carbon fiber coils. Besides, the coils, placed at the back panel, are configured in a way so as to optimize the stretch levels. Once the heating elements begin to warm the wearer’s body, a warm circulation of the blood makes it quite cozy. The lower back of the wetsuit accommodates the battery packs as the body torque is not required much over there. There are two lithium-ion batteries to power the heating elements.

Source : http://www.new-technology-world.com

Guide about Sports Nutrition

Graphic Source : http://www.gnc.com




If you're a competitive athlete or a fitness buff, improving your sports performance is probably on your mind. Lots of people wonder if taking sports supplements could offer fast, effective results without so much hard work. But do sports supplements really work? And are they safe?
What Are Sports Supplements?

Sports supplements (also called ergogenic aids) are products used to enhance athletic performance that may include vitamins, minerals, amino acids, herbs, or botanicals (plants) — or any concentration, extract, or combination of these. These products are generally available over the counter without a prescription.

Sports supplement are considered a dietary supplement. Dietary supplements do not require U.S. Food and Drug Administration (FDA) approval before they come on the market. Supplement manufacturers do have to follow the FDA's current good manufacturing practices to ensure quality and safety of their product, though. And the FDA is responsible for taking action if a product is found to be unsafe after it has gone on the market.

Critics of the supplement industry point out cases where manufacturers haven't done a good job of following standards. They also mention instances where the FDA hasn't enforced regulations. Both of these can mean that supplements contain variable amounts of ingredients or even ingredients not listed on the label.

Some over-the-counter medicines and prescription medications, including anabolic steroids, are used to enhance performance but they are not considered supplements. Although medications are FDA approved, using medicines — even over-the-counter ones — in ways other than their intended purpose puts the user at risk of serious side effects. For example, teen athletes who use medications like human growth hormone (hGH) that haven't been prescribed for them may have problems with development and hormone levels.

Lots of sports organizations have developed policies on sports supplements. The National Football League (NFL), the National Collegiate Athletic Association (NCAA), and the International Olympic Committee (IOC) have banned the use of steroids, ephedra, and androstenedione by their athletes, and competitors who use them face fines, ineligibility, and suspension from their sports.

The National Federation of State High School Associations (NFHS) strongly recommends that student athletes consult with their doctor before taking any supplement.

Common Supplements and How They Affect the Body


Whether you hear about sports supplements from your teammates in the locker room or the sales clerk at your local vitamin store, chances are you're not getting the whole story about how supplements work, if they are really effective, and the risks you take by using them.

Androstenedione and DHEA

Androstenedione (also known as andro) and dehydroepiandrosterone (also known as DHEA) are prohormones or "natural steroids" that can be broken down into testosterone. When researchers studied these prohormones in adult athletes, DHEA and andro did not increase muscle size, improve strength or enhance performance.

The side effects of these "natural" steroid supplements like DHEA and andro aren't well known. But experts believe that, when taken in large doses, they cause effects similar to stronger anabolic steroids.

What is known is that andro and DHEA can cause hormone imbalances in people who use them. Both may have the same effects as taking anabolic steroids and may lead to dangerous side effects like testicular cancer, infertility, stroke, and an increased risk of heart disease. As with anabolic steroids, teens who use andro while they are still growing may not reach their full adult height. Natural steroid supplements can also cause breast development and shrinking of testicles in guys.
Creatine

Creatine is already manufactured by the body in the liver, kidneys, and pancreas. It also occurs naturally in foods such as meat and fish. Creatine supplements are available over the counter, and teens make up a large portion of the supplement's users.

People who take creatine usually take it to improve strength, but the long-term and short-term effects of creatine use haven't been studied in teens and kids. Research in adults found that creatine is most effective for athletes doing intermittent high-intensity exercise with short recovery intervals, such as sprinting and power lifting. However, researchers found no effect on athletic performance in nearly a third of athletes studied. Creatine has not been found to increase endurance or improve aerobic performance.

The most common side effects of creatine supplements include weight gain, diarrhea, abdominal pain, and muscle cramps. People with kidney problems should not use creatine because it may affect kidney function. The American College of Sports Medicine recommends that people younger than 18 years old do not use creatine. If you are considering using creatine, talk with your doctor about the risks and benefits, as well as appropriate dosing.
Fat burners

Fat burners (sometimes known as thermogenics) were often made with an herb called ephedra, also known as ephedrine or ma huang, which acts as a stimulant and increases metabolism. Some athletes use fat burners to lose weight or to increase energy — but ephedra-based products can be one of the most dangerous supplements. Evidence has shown that it can cause heart problems, stroke, and occasionally even death.

Because athletes and others have died using this supplement, ephedra has been taken off the market. Since the ban, "ephedra-free" products have emerged, but they often contain ingredients with ephedra-like properties, including bitter orange or country mallow. Similar to ephedra, these supplements can cause high blood pressure, heart attack, stroke, and seizures.

Many of these products also contain caffeine, along with other caffeine sources (such as yerba mate and guarana). This combination may lead to restlessness, anxiety, racing heart, irregular heart beat, and increases the chance of having a life-threatening side effect.
Will Supplements Make Me a Better Athlete?

Sports supplements haven't been tested on teens and kids. But studies on adults show that the claims of many supplements are weak at best. Most won't make you any stronger, and none will make you any faster or more skillful.

Many factors go into your abilities as an athlete — including your diet, how much sleep you get, genetics and heredity, and your training program. But the fact is that using sports supplements may put you at risk for serious health conditions. So instead of turning to supplements to improve your performance, concentrate on nutrition and follow a weight-training and aerobic-conditioning program.
Tips for Dealing With Athletic Pressure and Competition

Advertisements for sports supplements often use persuasive before and after pictures that make it look easy to get a muscular, toned body. But the goal of supplement advertisers is to make money by selling more supplements, and many claims may be misleading. Teens and kids may seem like an easy sell on supplements because they may feel dissatisfied or uncomfortable with their still-developing bodies, and many supplement companies try to convince teens that supplements are an easy solution.

Don't waste your money on expensive and dangerous supplements. Instead, try these tips for getting better game:

* Make downtime a priority. Studies show that teens need more than 8 hours of sleep a night, and sleep is important for athletes. Organize time for sleep into your schedule by doing as much homework as possible on the weekend or consider cutting back on after-school job hours during your sports season.

* Try to relax. Your school, work, and sports schedules may have you sprinting from one activity to the next, but taking a few minutes to relax can be helpful. Meditating or visualizing your success during the next game may improve your performance; sitting quietly and focusing on your breathing can give you a brief break and prepare you for your next activity.

* Choose good eats. Fried, fatty, or sugary foods will interfere with your performance. Instead, focus on eating foods such as lean meats, whole grains, vegetables, fruits, and low-fat dairy products. Celebrating with the team at the local pizza place after a big game is fine once in a while. But for most meals and snacks, choose healthy foods to keep your weight in a healthy range and your performance at its best.

* Eat often. Sometimes people skip breakfast or have an early lunch, then try to play a late afternoon game. Not getting enough food to fuel an activity can quickly wear you out — and even place you at risk for injury or muscle fatigue. Be sure to eat lunch on practice and game days. If you feel hungry before the game, pack easy-to-carry, healthy snacks in your bag, such as fruit, trail mix, or string cheese. It's important to eat well after a workout.

* Avoid harmful substances. Smoking will diminish your lung capacity and your ability to breathe, alcohol can make you sluggish and tired, and can impair your hand-eye coordination and reduce your alertness. And you can kiss your team good-bye if you get caught using drugs or alcohol — many schools have a no-tolerance policy for harmful substances.

* Train harder and smarter. If you get out of breath easily during your basketball game and you want to increase your endurance, work on improving your cardiovascular conditioning. If you think more leg strength will help you excel on the soccer field, consider weight training to increase your muscle strength. Before changing your program, though, get advice from your doctor.

* Consult a professional. If you're concerned about your weight or whether your diet is helping your performance, talk to your doctor or a registered dietitian who can evaluate your nutrition and steer you in the right direction. Coaches can help too. And if you're still convinced that supplements will help you, talk to your doctor or a sports medicine specialist. The doc will be able to offer alternatives to supplements based on your body and sport.

Source : http://kidshealth.org