Archive for September 2011
The Bicep Curl - The Key to Beautiful Biceps
27/09/2011 by admin.
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Visit www.naturalmatter.co.uk for dumbbells, weight training accessories and supplements.
1. This move can be done with a barbell or dumbbells.
2. Make sure when you start the move your feet are placed about hip width apart and that your knees are bent slightly.
3. If you are using a barbell make sure your hands aren’t too wide apart.
4. Keep your hands and wrists in a straight line. Don’t bend them.
5. Slowly bring the weight up. Your hands should make it to your shoulders but no higher. |
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6. Don’t let your elbows come out too far in this exercise.
7. Lower the dumbbells slowly and with maximum control.
8. When they reach your lower sides again rest for a second, and then slowly repeat the exercise.
9. It is possible to do this move standing or seated with dumbbells.
10. When seated make sure the back is supported at all times. |
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| muscle growth weight gain muscle repair fitness equipment
Warning:- The information contained on this website is for educational purposes only and is not intended to diagnose, cure or treat any medical condition.
Should you have any medical condition, always consult your doctor,
before undertaking any change in exercise or dietary advice. Exercise can be hazardous. If you use any of the ideas, techniques or suggestions discussed in these documents, all are undertaken at the reader’s sole discretion and risk. |
Total Body Fitness – endurance, movement and strength.
23/09/2011 by admin.
For more info please visit www.naturalmatter.co.uk
Total body fitness is an equal ability in three different areas. The three areas are endurance, movement, and strength. The area you concentrate on most depends on what goals you wish to achieve. However, all three areas should be considered when training.
A marathon runner for example, is going to concentrate on endurance training, but still needs to work on their flexibility and strength. Their focus will be on endurance because they are looking to increase the amount of oxygen their body can supply to their muscles.
All oxygen requirements are supplied via the heart and lungs. Endurance training of any kind (like cardiovascular or endurance aerobic work) increases the productivity of the heart by making it a larger and stronger muscle. It also increases the capacity of the lungs and in doing so increases the amount of oxygen that is supplied to the muscles.
Once the oxygen has been delivered it can be used to release energy from stored reserves of fat and carbohydrates. As training continues the heart becomes much stronger and there is an increase in endurance levels for sustained periods of activity.
A weight lifter needs to focus on different areas of exercise. Their focus will be mainly on their strength training and this is achieved by weight resistance work. Muscles must be worked beyond their capacity in order for them to grow.
Weight training is an excellent form of exercise as it can be aerobic or anaerobic. Using a lower weight and repeating the move many times can improve muscular endurance. Using a heavier weight and completing a shorter amount of repetitions can improve strength.
The very least you can achieve from strength training is a more productive life with regards to lifting, correcting lazy posture, tiredness and being easily injured. Strength training increases your metabolic rate and the muscle fat ratio within your body.
Muscle is living tissue and requires energy to be sustained or grow larger. The stronger your body is the better chance it has to fight off injuries as you progress into old age. Weight training has been shown to develop bone density, which can help prevent Osteoporosis, (a degenerative bone disease particularly prone to target older men and women.)
Do not start high intensity weight training if you have a history of high blood pressure or heart problems, as high intensity training has been known to increase blood pressure levels. Always consult a doctor if you are unsure about your state of health and its impact on your fitness regime.
Remaining flexible is another very important feature of any exercise programme. By regular correct stretching it is possible to avoid injury and post work out muscle ache or stiffness. Stretching also enables you to keep full mobility and speeds up any recovery from injury.
It is always important to stretch when working out but it is vital to remember not to stretch until you are fully warmed up. It is best to do approximately 10-15 minutes of cardiovascular activity before attempting a stretching routine.
When warmed up the muscles are more flexible and can be extended much more easily avoiding unnecessary strains. A great way to incorporate stretching and strength is to take up yoga. Not only does yoga develop balance, posture, strength and great flexibility but also calmness and inner balance. This, of course, is another important requisite for the other side of fitness - mental fitness.
Find all our fitness equipment, weights, dumbbells, yoga mats and supplements at www.naturalmatter.co.uk
The Calf Raise
18/09/2011 by admin.
| For all our dumbbell and fitness equipment www.naturalmatter.co.uk
1. The calf raise can be done using the calf machine in the gym or by using a dumbbell. You must remember to hold the dumbbell on the same side you are doing the raise.
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2. If you are using a dumbbell you will need to steady yourself while you do the raise. Make sure you are supporting yourself with your other hand.
3. Find a raised platform like a step. |
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4. Place the right foot on the step. |
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5. In the right hand hold the desired weight. |
6. Curl the left foot around the back of the right heel. |
7. Support yourself with your left hand, holding onto something about shoulder height. |
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8. Lift onto the ball of the right foot. You will feel the pull in the right calf muscle. |
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9. Repeat the move slowly lowering and raising the right foot. |
10. Make sure you repeat the same exercise for the other calf.
For dumbbells visit www.naturalmatter.co.uk
Warning:- The information contained on this website is for educational purposes only and is not intended to diagnose, cure or treat any medical condition. Should you have any medical condition, always consult your doctor, before undertaking any change in exercise or dietary advice.
Exercise can be hazardous. If you use any of the ideas, techniques or suggestions discussed in these documents, all are undertaken at the reader’s sole discretion and risk.
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Wheat Sensitivity and Coeliac Disease - wheat free & gluten free diets
16/09/2011 by admin.
www.naturalmatter.co.uk
Wheat sensitivity is an allergic reaction or intolerance to wheat. It is a very difficult allergy to pinpoint, as each person’s reaction can be very different. Many people can overcome their allergy by sticking to a wheat free diet. Thankfully some sufferers can, after a period of abstinence, return to a diet where wheat is eaten in moderation. However, others have to remove wheat from their diets permanently. These individuals have to select wheat free foods for life.
Coeliac disease however, is when the small intestine cannot absorb all the nutrients from the food you are eating. The fronds on the intestinal wall become damaged by gluten. (Gluten is a part of the protein found in barley, rye and wheat.) Once gluten is removed from the diet the fronds repair and are able to absorb nutrients from food once again. Unfortunately, for the sufferer, gluten can never be reintroduced into the diet. Therefore, they have to stick rigidly to a gluten free diet.
If you have recently been diagnosed with a wheat allergy or Coeliac Disease it can seem quite disheartening, as it appears every foodstuff contains either wheat or gluten. However, more and more companies are producing food that is safe for wheat free and gluten free diets.
Some of the varying symptoms for a wheat allergy are,
Sweating, skin rashes, asthma, irritability, stomach cramps, runny nose, migraine, sneezing, muscle pain, tiredness and difficulty swallowing.
Some of the symptoms for Coeliac Disease are,
Abdominal discomfort, tiredness, weight loss, diarrhoea, anaemia and fertility problems.
wheat free muesli gluten free chocolate chip cookies gluten free pasta wheat free cake
For all our gluten free and wheat free products please visit www.naturalmatter.co.uk
If you feel that you have some or all of these symptoms please seek advice from your doctor. It is not safe to start a restrictive diet without the correct medical supervision.
The information contained on this website is for educational purposes only and is not intended to diagnose, cure or treat any medical condition. Should you have any medical condition, always consult your doctor, before undertaking any change in exercise or dietary advice.
Safe Squats
13/09/2011 by admin.
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For our fitness equipment please visit www.naturalmatter.co.uk
1. Learn to squat safely before you lift the weight.
2. Try to work on flexibility before you attempt the move.
3. A bent bar is easier to hold in position, so if you have one in your gym use that one.
4. Place the bar on the squat rack when lifting, as it will be much safer.
golds gym olympic hammertone weights
5. Hold the bar properly with your shoulder blades pushed together.
6. Rest the bar on top of your tensed shoulder blades. Hold the bar with the whole of your hands not just the fingers.
7. Make sure your hands are the same distance apart from the centre of the bar.
wrist wrap lifting gloves |
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| 8. Place your feet apart slightly wider than your hips. You may need to adjust later to a wider, more comfortable position.9. Make sure your feet face outwards as you don’t want your knees to buckle in. The stress must be on all areas, not just on your legs.10. Keep your heels planted on the floor. Keep your lower back arched and hips straight under the bar.
11. Lift the weight vertically, make sure you feel balanced. If not, start again.
12. Keep looking forwards.
13. Keep your upper body straight, make sure you feel the weight in your heels.
14. Go down till your upper thighs are parallel with the floor or to the point when your back starts to round.
leather lifting straps
Warning:- The information contained on this website is for educational purposes only and is not intended to diagnose, cure or treat any medical condition. Should you have any medical condition, always consult your doctor, before undertaking any change in exercise or dietary advice.
Exercise can be hazardous. If you use any of the ideas, techniques or suggestions discussed in these documents, all are undertaken at the reader’s sole discretion and risk. |
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Super foods
12/09/2011 by admin.
For our great range of organic health foods please visit www.naturalmatter.co.uk
If you are having trouble getting your five portions of fruit and vegetables a day, don’t despair. There are many nutritionally dense foods that can come to your rescue. These foods are often called ‘super foods’ because they are packed with vitamins, minerals and phytochemicals. Our bodies need vitamins and minerals to function and to stay healthy. By adding these super foods to a meal you can fill up on your fruit and veg portions in half the time.
Super foods have more vitamins and minerals than an average fruit or vegetable of the same size. In reality, super foods aren’t as exotic as you may think. Instead, they are regular fruit and vegetables, all readily available at any supermarket. You just need to know which are the true ‘super’ ones. Add them to any meal and you can significantly boost the nutritional content.
The super foods that we are listing in this article have an abundance of antioxidants. Antioxidants are a necessary part of the bodies own defence system. Antioxidants cancel out free radicals (unpaired electrons) that are causing damage to surrounding cells.
As an example, Vitamin C sacrifices itself to counteract the destruction caused by free radicals. The only problem is we cannot produce Vitamin C ourselves, so we have to get it from sources outside the body. It is vital that we replenish it on a regular basis. As we get older, our free radical defence system doesn’t work as effectively and extra Vitamin C is needed. So, if you can stock up on those super foods your body will thank you for it.
Here is the important SUPER FOODS list…
Goji berries – These wonderful berries have a high antioxidant level. Goji berries are said to improve, among other things, vision, complexion and circulation.
Ginger – Ginger is a powerful antioxidant. Scientists are investigating the idea that ginger aids in blood vessel balance.
Manuka honey - Manuka honey has antibacterial and antimicrobial properties. These are said to be much higher in Manuka honey. Hydrogen peroxide is added to all honey by bees but in Manuka honey the bees add another substance. This substance has been called the Manuka Factor. A UMF of 10+ is recommended.
Red grapes – It has been proved that red grapes lower LDL blood cholesterol and prevent blood clots. For Grapeseed extract click here.
Cocoa – A great source of cocoa is dark chocolate. Choose a dark chocolate with a 70% or higher cocoa content. Don’t think that milk chocolate will do, it has to be dark.
Green Leafy vegetables – spinach or kale. A true super food. Jam packed full of vitamins.
Green tea – Through its processing it has held onto more of the nutrients from the plant.
Broccoli – Broccoli contains antioxidants including vitamin C but it is also a great source of naturally occurring folic acid. Folic acid isn’t just for pregnant women. It is thought that increasing your levels of folic acid may prevent heart disease.
Flaxseed – Flaxseed is high in the b vitamins, it’s a super grain that leaves all the others in the shade. This grain is very rich in omega-3 fatty acids and has a high fibre content.
Avocado - Avocados are full of B vitamins and folic acid. They are known as nutrient enhancers. When avocados are eaten with other nutrient rich foods they help the body absorb those nutrients. They also help lower cholesterol levels and are a great source of monounsaturated fatty acids.
Sweet potatoes - Sweet potatoes are high in fibre, Vitamin C, Vitamin B6, Vitamin A, manganese and potassium.
Tomatoes – Tomatoes are a great immune system booster. Many studies have claimed there are many health benefits to be gained from eating this super food. One of which is a reduced risk of heart disease.
Natural yogurt – This super food has probiotic cultures. These are said to keep the intestines healthy and in addition they boost the immune system.
Garlic - Garlic can help protect against heart disease by thinning the blood and helping to lower cholesterol.
Blueberries - Blueberries have one of the highest levels of antioxidants. If there is one super food that you should add to your diet, blueberries should be it.
Nuts - Nuts are full of nutrients. Nuts have fibre, calcium, protein, vitamin E, iron, magnesium and selenium.
Peppers - All peppers contain compounds called capsaicinoids. These capsaicinoids are said to have anti-inflammatory effects and are said to be great for your heart.
Acai berries– Acai berries are packed full of antioxidants, amino acids and essential fatty acids.
Kiwis – This fruit is rich in vitamin C and Vitamin E.
Quinoa - Quinoa is high in protein and includes all nine essential amino acids.
