One of the most common questions for those new to the Paleo diet is “How many grams of carbs, protein and fat should I eat?”. Actually, it’s a common question for many Paleo veterans too, especially when we find ourselves falling short of health goals. Macronutrients are the nutrients we need in big (“macro”) quantities, meaning fat, protein, and carbohydrate (rather than the micronutrients like vitamins and minerals that are even more vital for health but which we need in smaller quantities). And defining an optimal dietary macronutrient ratio (what percentage of our calories should come from carbs vs. fat vs. protein) is a contentious issue.
Given the ongoing debate surrounding how much fat and carbohydrate we should be eating, hunter-gatherers offer valuable insights into what types of macronutrient ratios have supported healthy human populations. How much of their energy comes from gathered fruit and tubers? Is meat a frequent meal or a rarer delicacy? Is their fat intake high or low? Let’s have a look!
Muscle knots can be a real pain in the neck—or back or thigh or butt. The ability to keep muscles functioning properly is often taken for granted. If you're reading this, you are probably nodding your head in agreement right now.
Knots, or muscle adhesions as they are commonly referred to, are painful areas of tense muscle tissues. They are typically the result of overworked and improperly recovered muscles, but they can also be symptoms of stress or dehydration.
Muscles are made up of tiny fibers running parallel to one another, which are vital for the ability to contract and perform. Exercise and other forms of stress to the muscles cause tiny “micro-tears” in these fibers. Tearing may sound like a bad thing, but micro-tears are the reason why muscles grow bigger and stronger. However, too many micro-tears in one area may lead to adhesions and knots. Aside from causing pain and discomfort, muscle adhesions may increase the risk of injury. They should not go untreated.
It’s the runner’s biggest question and worst fear: how quickly can I get out of shape? After putting in hours of training and hundreds of miles, most athletes worry it will all go to waste if they stop. That’s only partially true.
Unfortunately, plenty of hard-earned fitness can go away within two weeks. Most studies suggest that an athlete’s VO2 max, the maximum oxygen he or she can uptake and utilize, plunges in the first month of inactivity, according to Dr. Edward Coyle, the director of the Human Performance Lab at the University of Texas at Austin. VO2 max continues to decrease, albeit at a slower rate, for the first three months after ceasing activity. In highly-trained athletes, VO2 max decreases by 7 percent in the 12 to 21 days after stopping training and another 9 percent during days 21 to 84. In athletes who have trained for a few months, and increased their VO2 max with exercise, those changes are completely reversed with several months of not training.
If you’ve ever woken up with burning quads the day after a hilly race, you can probably blame all the downhill pounding. Although running uphill may feel more difficult from a cardio perspective, going downhill well is challenging—and a lot harder on your body.
Here’s why: Muscles contract in two ways—concentrically (muscle shortens: think picking something up) and eccentrically (muscle lengthens while contracting: think putting that something back down). “Eccentric contractions are much more costly from an energy and wear and tear perspective,” says Dr. Ivo Waerlop, D.C. “Running downhill requires lots of eccentric contraction, especially in the quadriceps and lower leg muscles.” Mastering the downhill with proper form will put less stress on your legs and can help you make up time in your next race.
Want to learn more? Read Rest Original Article Here…
When you’re not exactly looking forward to a run, your brain can come up with thousands of absurd excuses. We’ve all been there: It’s going to get dark soon! This comforter has never felt cozier! My cat might be lonely if I leave her alone at home! On the other hand, sometimes your body really does need an off day or two.
So how can you tell the difference between self-induced BS-ing and a legitimate reason to rest? Tom Kloos, coach of the Bay Area Track Club and Saint Mary’s College of California, provides this rule of thumb: “If you don’t work with a coach, imagine if you did and have an imaginary conversation with that person. If you’re embarrassed by your reasoning, you know you should do the workout.” He adds that it’s best to consider the forest (your training) rather than the tree (one run). A single workout isn’t that important, but you don’t want to look out and see a barren forest. Use this field guide to navigate the woods. read more at womensrunning.competitor.com
Many people find their way to get fit and stick with that one form of exercise. As with any fitness regime it is good to combine a few avenues of fitness to maintain a balanced approach to your exercise routine. Running is good for the cardiovascular system and strengthening specific muscles but what about the rest of your muscles? They need to be toned and maintained. Core muscles are a prime example of an important set of muscles to workout. Without a strong core you are more prone to poor posture and back injuries. Yoga can help with toning and strengthening core muscles and many other muscles sets.
When training for a race there comes a point where a runner starts a tapering routine. This is when you cut down on the amount of running you do to rebuild your bodies reserves. This allows you to run the race with your body fully rejuvenated with energy. When doing your tapering routine a good question for runners is ‘Can a Yoga Session Replace a Run?'
From the moment human beings find themselves immersed in water, several things become apparent: It takes a lot of
energy to stay afloat, the body needs to move in unfamiliar ways, using unfamiliar muscles, and motivation!? What's more immediate than sink or swim?
From the moment human beings find themselves immersed in water, several things become apparent: It takes a lot of energy to stay afloat, the body needs to move in unfamiliar ways, using unfamiliar muscles, and motivation!? What's more immediate than sink or swim?
Before we hit the water, if you still think swimming isn't for you, consider that it's non-impact in nature, meaning it's terrific for those who suffer from joint pain. Whether you have knee, back or ankle pain, swimming provides cardiovascular workouts without irritating injuries.
Different swimming strokes target different muscle groups, so for optimal benefits, vary your stroke selection. Bear in mind that your least-favorite stroke may do you the most good.
The biggest problem with gym machines: They follow a fixed path and make no accommodations for different body types, mobility issues, and range-of-motion limitations. In fact, they can make these issues worse by destabilizing joints and loading muscles with unbalanced forces. What's more, machines won't engage opposing muscles — so, during a chest press, this would be your upper back — to balance the forces on your body, leading to additional stress on muscles and joints. We only have two situations when you should consider hitting machines: If you're new to strength training (in which case using machines for a few weeks will help familiarize your body with the movement patterns); or if you're an advanced weightlifter seeking isolated hypertrophy. For everyone else, avoid these four machines at the gym.
- 4 pork chops, cut ¾ inch thick
- 1 tbsp margarine or butter
- ⅓ cup finely chopped carrot
- 1 tbsp snipped parsley
- 2 tsp all-purpose flour
- ½ tsp dried basil, thyme, or tarragon, crushed
- ½ tsp instant beef bouillon granules
- ⅔ cup milk or light cream
- 2 tbsp dry white wine or water
- Trim fat from meat. If desired, sprinkle with salt and pepper. In a large skillet cook chops in margarine or butter over medium heat for 5 minutes. Turn chops and add carrot. Cook for 5 to 7 minutes more or till no pink remains. Remove chops, reserving drippings and carrot.
- For sauce, stir parsley; flour; basil, thyme or tarragon bouillon granules; and ¼ tsp pepper into drippings and carrot. Add milk or light cram all at once Cook and stir till thickened and bubble. Stir in wine or water. Return chops to skillet and heat through. To serve, spoon sauce over chops.
- Cheesy Pork Chops: prepare as above, except stir ¼ cup shredded cheddar or Swiss cheese into sauce after thickened. Stir till melted.
- Curried Pork Chops: Prepare as above, except omit carrot. After removing chops from skillet, add 1 cored, thinly sliced apple to skillet and cook for 1 minute. Substitute ½ to 1 tsp curry powder for the herb.
- Caraway Pork Chops: Prepare as above, except substitute caraway seed for the herb and ¾ beer for the milk and wine.
Have you ever wondered what else exercise affects besides your muscle? Believe it or not it affects your brain! Don't believe me? Try a few experiments on yourself. Pick a day when you are feeling not so motivated to do anything and go for a ten minute walk or run, do yoga, weight lifting or whatever your choice exercise is. Then see how you feel when you're done. Then pick a day when you're feeling angry or frustrated about something or kind of down and do the same. What were your results?
Let’s start with one of the most practical immediate benefits of breaking a sweat: exercise combats stress. Exercise is a powerful way to combat feelings of stress because it causes immediate increases in levels of key neurotransmitters, including serotonin, noradrenalin, dopamine and endorphins, that are often depleted by anxiety and depression. That’s why going for a run or spending 30 minutes on the elliptical can boost our moods immediately—combatting the negative feelings we often associate with chronic stressors we deal with every day.
Exercise improves our ability to shift and focus attention. In my lab, we have also demonstrated that exercise improves our ability to shift and focus attention. Even casual exercisers will recognize this effect. It’s that heightened sense of focus that you feel right after you’ve gotten your blood flowing, whether it be a brisk walk with the dog or a full-on Crossfit workout. These findings suggest that if you have a big presentation or meeting where you need your focus and attention to be at its peak, you should get in a workout ahead of time to maximize those brain functions.