Archive for the sports nutrition Category
The Health Benefits of Cacao Powder
11/10/2011 by admin.
The seed of the cacao tree, the cacao bean, has had a lot of attention recently due to its apparent health benefits. This sweet tooth alternative is the new super-super food of choice, as it is a fantastic alternative for chocolate lovers and health advocates alike.
Cacao beans are grown and cold pressed. The cacao butter oil is removed after pressing and the cacao cake-like residue is ground into a fine powder.
The powdering process is ‘undertaken in a controlled environment ensuring the temperature remains low, therefore maintaining the nutritional potency. In fact processing Cacao in this way actually increases the health benefits up to 33%.’ - Creative Nature.
Cacao powder is packed with nutrients. The powder has a higher amount of antioxidants than green tea, raw blueberries or any other nutritionally dense food. This has been measured using the ORAC test. ORAC stands for oxygen radical absorbance capacity. This test measures how a food can combat the harmful effects of free radicals. (Free radicals are responsible for disease and the aging process). Therefore, cacao beans really are a true super food as they outperform even the top foods on this scale. As well as having an abundance of antioxidants, the Cacao beans have a high amount of Magnesium. Magnesium plays many roles within the body but one important role is to help with the formation of bones and teeth. In addition to this, it assists in the control of blood pressure.
When mixed with fruit or anything with a natural sweetness the chocolaty flavour of the cocoa bean is released. Why not mix it into ice cream to make a truly delicious dessert? Smoothies and shakes taste delicious with the addition of cacao powder. The mouth-watering alternatives are endless. Just use your imagination.
Adding the Cacao powder to diary products does however inhibit the body’s ability to absorb the nutrients in the Cacao powder. So for best results the powder is best uncooked and not added to any diary products.
Try our extensive range of cacao nibs, cacao powder and many more healthier alternatives at www.naturalmatter.co.uk
Your Heart Health Tips
05/10/2011 by admin.
|
vitamin e
Vitamin e is excellent if you want to prevent your arteries from thickening and can also increase the levels of ‘high density lipoprotein’ – which is good cholesterol. But if you have high blood pressure already, vitamin e can increase these levels so always check with your doctor before increasing your intake. |
|
aspirin
Extensive research has been conducted into aspirin and significant benefits have been discovered concerning heart disease. It is a good idea to discuss with your doctor the benefits of taking aspirin, as it has been shown to be able to reduce the formation of blood clots. |
|
garlic
Another great food for lowering blood pressure and cholesterol is garlic. It is recommended that you eat a whole clove a day. It is also possible to supplement your diet with garlic tablets. |
|
ginger
This root vegetable is an excellent addition to any meal. Not only does it taste good but it is able to prevent heart disease and strokes. It does this by reducing internal blood clotting. It is possible to take the ginger in tablet, capsule or liquid form. |
|
blood
pressure
You can watch your blood pressure closely by getting a home blood pressure monitoring kit, this will let you know if the actions you are taking to lower your levels are being effective or not. |
|
vegetarianism Vegetarianism is particularly advantageous if you suffer with a heart problem or want to reduce your risk of heart disease altogether. There are fewer reported cases of heart disease among Vegetarians and Vegans (exclusion of dairy products, eggs and meat) because their diets contain less fat and cholesterol.
|
|
isoflavones
Isoflavones can be found in soya beans, these have been shown to lower cholesterol levels and in turn heart disease. It is also possible to your supplement diet with Isoflavones in the form of tablets. |
|
folic acid
Research has been conducted into Folic Acid and it has emerged that individuals who have good levels of folic acid are less likely to die of heart disease than those whose diets did not have enough. |
|
sodium
Too much salt or sodium in your diet can cause high blood pressure. Try reducing the amount of salt you put into your food. It may also help to keep an eye on sodium levels in the food you are eating. The lower the levels the better. |
|
workout
Regular aerobic exercise is really important as it strengthens the heart and lungs. It also keeps blood vessels working properly. People who do not take part in any exercise are twice as likely to develop heart disease than people who work out regularly. |
|
relax
Learning how to relax is vitally important. Stress may be a contributing factor in heart disease and learning how to cope in stressful situations is essential. Relaxation techniques like meditation and yoga and have proved beneficial in coping with such situations. |
|
fat
It is a fact that our daily fat consumption is over 35% of our daily calorie intake and this is a serious problem. It is recommended that we aim for around the 20% level. If you restrict your fat intake to about 10% of your daily calorie intake then there is significant research which suggests that, with the addition of exercise and relaxation techniques, an individual can significantly reduce their risk of heart disease. It may even be possible to unclog existing arteries. |
|
family
Check if any members of your family have a history of heart disease of have died at an early age due to heart problems. Knowing your family history will enable you to be more aware of your own health and allow you to make health changes to combat a hereditary heart problem.
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.
|
|
hawthorn
This is a great herb which strengthens the arteries and tones the heart muscle. It is possible to drink the herb as a tea, take it in extract, tincture or tablet form.
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. |
The Bicep Curl - The Key to Beautiful Biceps
27/09/2011 by admin.
|
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. |
|
|
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. |
|
|
|
| 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
Safe Squats
13/09/2011 by admin.
|
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 |
|
| 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. |
|
Sports Injuries and Remedies
03/08/2011 by admin.
Common Injury:- The most common forms of sporting injury are ones involving muscle, tendons and ligaments. You can treat a lot of these injuries yourself. Remember though, if the injury seems serious, make sure you see a doctor immediately.
Muscle Injury First Aid:- The first way to treat a non-threatening injury is to get an icepack and place it on the affected area. After this, put on a bandage to provide support. Finally, raise it higher than the rest of your body. All these tips help to reduce inflammation of the tissue and prevent any swelling, promoting a quicker recovery.
Back Pain:- A common problem for people training is back pain. Lifting or uncontrolled movements whilst exercising can cause this. Pain can be caused by muscle tears and spasms but may also be caused by a slipped disc or Sciatica. It is important to prevent an injury like this rather than treat it afterwards by always being mindful of posture when training, not lifting weights, which are too heavy, and not placing too much pressure on the body by over exercising.
Tendons:- Tendons are a collection of fibres that connect muscles to bones. If you suddenly stretch or overuse that part of your body in a sport, you can damage the tissue that lies around that area.
Ligaments:- These are a band of tough fibres binding bones together. Damage is caused when abnormal movement is placed on a certain area of the body. For example, twisting the ankle can result in severe pain and is known as a Sprain. Fibres are torn and this results in swelling of the affected area.
Serious Injury:- You think you may have a broken limb when gentle pressure or movement causes pain and/or the limb or joint appears deformed. In this case, avoid movement as this may cause further damage to the area. It may be possible to splint the affected area as a splint stabilizes the damaged parts and prevents unwanted movement. If you are unsure, see a doctor as soon as possible.
Physiotherapy:- The main aim of Physiotherapy is to identify and produce the most movement in a patient through health promotion, preventive healthcare, treatment and rehabilitation. They use different therapies such as massage, therapeutic exercise and the application of cold, heat, ultrasound and electrical stimulation. Their aim is to get patients active in helping themselves to get better.
Osteopathy:- This method allows practitioners to use their hands in diagnosing and treating illness and injury. When examining a patient, they have a very hands-on approach that lets them examine places such as the back and other parts of the body. They can also examine muscles and ligaments for pain and restricted movement that could be a sign of injury.