Friday, August 31, 2012

Functional Vs Traditional Weight Training Workout Programs - ShapeFit.com

Functional Vs Traditional Weight Training Workout Programs

Functional training originated as a form of injury rehabilitation with exercises that are relevant to the movements of everyday life. Many traditional workout programs limit performance in specific hobbies, sports or daily movements, but functional fitness develops basic motor patterns to work at a higher capacity. Each functional exercise uses complete muscle activation and a purposeful movement pattern which allows for maximum strength gains.

Traditional weight training often only works one muscle at a time which is contradictory to the normal coordinated effort used to complete most activities. This type of training is more likely to lead to overuse injuries, muscular imbalances, and limit movement and strength gains.

 

Traditional Weight Training

  • Focuses on one muscle at a time
  • Seated or supported position
  • Overuses forward/backward plane of motion
  • Slow movement speeds for machine reps
  • Not related to movements of everyday life
  • Results in tightening of muscles
  • Unchallenging postural situations
  • Range of motion restricted
  • Develop more bulging, bulky, swollen muscles
  • Can lead to muscular imbalances/overuse issues
  • Controlled and less effective movement pattern
  • Shortening of muscle tissue


Functional Training

  • Use of many muscles simultaneously
  • Need to stabilize self
  • Uses all three planes of motion equally
  • Mirrors movement of everyday life
  • Core muscles actively engaged
  • Allows for maximum strength capacity
  • Improves posture and body position
  • Complete activation of muscles
  • Longer more natural looking muscles
  • Helps prevent injuries
  • Purposeful movement pattern
  • Lengthening of muscle tissue

functional vs traditional trainingFunctional strength training has become a popular buzzword in the fitness industry but is also subject to wide interpretation with very little agreement as to what it encompasses.

One school of thought espouses the mimicking of the explosive, ballistic activities of high-level competitive athletes. However, more times than not, such training programs greatly exceed the physiological capabilities of the average exerciser, which ultimately increases the possibility that an injury might occur. Most would agree that there is nothing functional about sustaining an injury due to improper training.

A middle of the road interpretation would have functional strength training defined as a movement continuum. Human nature and design have us perform a wide range of movement activities, such as walking, jogging, running, sprinting, jumping, lifting, pushing, pulling, bending, twisting, turning, standing, starting, stopping, climbing and lunging. All of these activities involve smooth, rhythmic motions in the three primary planes of movement; Saggital - A vertical plane passing through the standing body from front to back, frontal - directed toward, or situated at the front of the body and transverse - a horizontal plane passing through the standing body.

But, training to improve functional strength involves more than simply increasing the force-producing capability of a muscle or group of muscles. It actually requires training to enhance the coordinated working relationship between the nervous and muscular systems.

Functional strength training involves performing work against resistance in such a manner that the improvements in strength directly enhance the performance of movements so that an activity of daily living is easier to perform. In essence, the primary goal of functional training is to transfer the improvements in strength achieved in one movement to enhancing the performance of another movement by affecting the entire neuromuscular system.

In functional training, it is as critical to train the specific movement as it is to train the muscles involved in the movement. The brain, which controls muscular movement, thinks in terms of whole motions, not individual muscles.

In fact, your brain is a thinking organ that learns and grows by interacting with the world through perception and action. Mental stimulation improves brain function and actually protects against cognitive decline, as does physical exercise. Thus, the functional training actually provides a dual benefit in terms of brain adaptation and anti-aging.

The human brain is able to continually adapt and rewire itself. Even in old age, it can grow new neurons. Severe mental decline is usually caused by disease, whereas most age-related losses in memory or motor skills simply result from inactivity and a lack of mental exercise and stimulation. In other words, use it or lose it is the basic principle underlying functional training.

Exercises that isolate joints and muscles are training muscles, not movements, which results in less functional improvement. For example, squats will have a greater "transfer effect" on improving an individual's ability to rise from a sofa than knee extensions.

For strength exercises to effectively transfer to other movements, several components of the training movement need to be similar to the actual performance movement.

This includes coordination, types of muscular contractions (concentric, eccentric, and isometric), speed of movement and range of motion. The more integrated the movement, the more effective the results of the training.

Each individual component of the training movement must be viewed as only a single element of the entire movement. The exercises with the highest transfer effect are those that are essentially similar to the actual movement or activity in all four components. It is important to note, however, that individuals cannot become expert at a particular movement or activity by training only with similar movements. For optimal results, repeated practice of the precise movement is required.
functional vs traditional training

When you create a memory, a pathway is created between your brain cells. It is like clearing a path through a dense forest. The first time that you do it, you have to fight your way through the undergrowth. If you don't travel that path again, very quickly it will become overgrown and you may not even realize that you have been down that path. If however, you travel along that path before it begins to grow over, you will find it easier than your first journey along that way.

Successive journeys down that path mean that eventually your track will turn into a footpath, which will turn into a lane, which will turn into a road and into a motorway and so on. It is the same with your training efforts: the more times that you repeat patterns of thought, activity and behavior, for example when learning a new movement or routine, the more likely you will be able to recall and repeat that process with greater efficiency. So repetition is a key part of learning and training.

Exercises performed on most traditional machines tend to be on the low-end of the functional-training continuum because they isolate muscles in a stabilized, controlled environment. While it may be true that traditional, machine-based exercises are not the best way to transfer performance from the weight room to the real world, it does not mean that such exercises should not be a part of a training program.

For example, "nonfunctional," single-joint exercise can play a critical role in helping to strengthen a "weak link" that a person may have to restore proper muscle balance. Furthermore, doing such an exercise can allow an individual to more safely and effectively participate in functional-training activities while also reducing the risk of injury.

Traditional weight training often only works one muscle group at a time which is contradictory to the normal effort used for most activities including swimming, biking and running. This type of training is more likely to lead to overuse injuries, muscular imbalances, and limit movement and strength gains.

Functional training is designed specifically to incorporate all the muscle groups used in a sports activity including the all important core muscles which are activated in just about all the exercises involving normal activities of daily living.

In the final analysis, the key concept is that functional training is not an all-or-nothing concept. A continuum of functionality exists. The only entirely functional exercise is the actual activity one is training for.

Accordingly, individuals shouldn't rely on any single group of exercises. Individuals should use all the weapons in their training arsenal.

Functional strength training should serve as a supplement to traditional strength training, not as a replacement. Properly applied, functional strength training may provide exercise variety and additional training benefits that more directly transfer improvements to real-life activities.






Thursday, August 30, 2012

Safflower Oil: Use a Fat to Lose Fat? - doctoroz.com

Safflower Oil: Use a Fat to Lose Fat?



Safflower Oil - Saffloweroil.org

Safflower Oil

The Benefits of Safflower Oil

Safflower Oil is, as the name implies, an oil made from the extract of the safflower seeds. Safflowers; both as a plant and after being pressed into an oil have had a rich history in civilizations in both the east and the west and it’s still very much viable in today’s economy and diet. Safflower oil is one item that bridges the commercialization of agriculture from ancient times to modern day. There are a number of benefits to using safflower oil as a health and nutritional supplement, but it also has a variety of commercial purposes as well.

Types of Safflower Oil

The safflower plant (Carthamus Tinctorius) is an annual that is related to the sunflower. It resembles a thistle in that they develop petals in a yellow/orange color which eventually drop, exposing the safflower seeds. The seeds are then removed and either left as they are or treated. Both are then dried and then sent to various processing plants for pressing and distribution. The untreated seeds have a bitter taste and a somewhat dry quality so they are pressed into oil and then used as an oil in commercial production of products like soap and linoleum floor tile. The treated seeds are pressed into oil where they are then classified into two types that are both used in cooking; monounsaturated and polyunsaturated oil.


safflower seeds


The monounsaturated safflower oil is commonly used as cooking oil that is suitable for high temperatures; such as use in a deep fryer. The monounsaturated oil is shelf-stable and can be stored in a cool, dark, and dry place. The monounsaturated oils are often advertised for their durability in cooking at high temperatures.

The polyunsaturated safflower oil is high in linoleic acid and is used as cold oil such as mixed into salad dressings. The polyunsaturated oil is not shelf stable and must be kept in the refrigerator or in a cool location. Polyunsaturated safflower oils cannot be used in cooking as they will become rancid. Many bottles will specify what type of safflower oil it contains so there is no confusion.

There are often questions about the differences in other healthy oils such as olive, sunflower, canola, or vegetable oil. Safflower oil tends to carry far more Vitamin E that olive oil, but according to Nutrition.gov; olive oil is higher in Vitamin K. Safflower and Sunflower oil have a significant amount in common such as they are both higher in essential fatty acids Omega-3 and Omega 6 than any other oils. Sunflower oil contains more Vitamin E than Safflower oil, or any other oil and it is sometimes preferred for that reason.

Safflower oil and canola oil have a lot of the same great heart-disease fighting nutrients like monounsaturated fats and Omega-3 fatty acids. One main trade off of replacing safflower oil with canola is that you cannot cook at as high of a heat. The smoke point of canola oil is 460 degrees while safflower oil’s smoke point is 509 degrees. Canola oil is also much less expensive and is often substituted for safflower to reduce cost. Safflower oil and vegetable oil have a lot of the same properties in that they can be heated to a high temperature, are virtually taste-less and are heart-healthy. They are often substituted for one another in recipes.

Health Benefits of Safflower Oil

Although there is no consensus among doctors and tests are on-going, safflower oil has been shown to alleviate the symptoms of coronary heart disease, Type 2 Diabetes, high blood pressure and arteriosclerosis. Although none of these claims have been proven, many people have shown that there are significant benefits to using safflower oil for health benefits.

Safflower oil also contains a high amount of Vitamin E which reduces respiratory problems, helps blood circulation, and strengthens the immune system. The high concentration of Vitamin E also helps the body eliminate free radicals in the body, lowering the risk of heart disease and cancer. It is great for cooking as the nutritional value is not lost even when heated to a high temperature-such as deep frying.

Safflower oil is high in unsaturated fats and low in saturated fats making it a great choice to keep your heart healthy. It also contains Omega-6 fatty acids which help the body burn fat. These fatty acids also build prostaglandins which help control muscle contractions, balance blood pressure, and help the immune system.

Other oils that contain omega-6 fatty acids: macadamia oil, flaxseed oil and emu oil.

Safflower oil, when rubbed into the roots of your hair, has been shown to improve the hair quality and also giving the hair a lustrous sheen. It’s also been shown that it can moisturize skin giving it a healthy glow.
The oil is also added to a number of bath and body products as it helps smooth and moisturize skin. When applied directly to the skin, it can also reduce the visibility of lines and wrinkles, reduce eczema, and reduce inflammation and redness.

Nutritional Information of Safflower Oil

safflower oil

There are also a number of other benefits of using safflower oil including dietary needs and overall well-being. One cup of safflower oil has 74.3 milligrams of Vitamin E which is essential to your diet. While you wouldn’t take it in that quantity, it shows that safflower oil can be used as part of a balanced diet and to promote well-being.

Either type of safflower oil; monounsaturated or polyunsaturated, can be used for food purposes and are shown to contain less saturated fat when compared to other cooking oils. Safflower Oil also does not contain any cholesterol which makes it part of a healthy diet.

Properties of Safflower Oil

The safflower plant is an annual close to the thistle that grows to roughly 5ft tall in arid, dry climates. Each head has about 20-50 seeds that are cultivated for a number of uses, but mainly for the oil that they contain. Safflower oil is comprised of 78.71% oleic fatty acids, 4.85% palmitic fatty acids, 12.44% linoleic fatty acids, 2.40% stearic fatty acids and .08% linoleic fatty acids. Safflower oil has the highest concentration of linoleic acid that is available on the commercial market.

Uses of Safflower Oil

Safflower Oil has a number of uses both in personal and commercial applications. Although the safflower is now primarily grown for its oil production, it was originally grown for a number of uses; the flowers were originally used in yellow and red dyes for both food and clothing. In addition to the oil production, safflower oil is also used as a cooking oil. Although it is more expensive than other options, it handles higher temperatures than other common cooking oils.

Safflower Oil is also used in the industrial sector as a drying oil that is used in the manufacturing of paints and stains and linoleum tile.

The meal that is left over after the oil has been pressed is used in livestock feed; specifically for cows.

safflower petals


The petals of the Safflower plant can be used in cooking as a substitute for saffron. It provides much of the same flavor and color as the more expensive saffron and has become a popular additive in its own right. The petals can be soaked in water to create a tea which is consumable by itself or made into an extract to be used in cooking. The oil can be used directly on the skin for its moisturizing benefits.

Safflower oil can be used in cooking both for deep frying and for salad dressing and marinades. Safflower oil can be used as a nutritional supplement, but it’s most common use is for cooking. The petals of the safflower plant as well and the safflower oil that is produced from pressing have common uses in food preparation. Safflower oil can be used in commercial production as a drying oil used in printing. The remaining mash is used as part of grain sold to put into livestock feeds.

Safflower oil can also be taken as a health supplement. Studies have shown that taking a daily dosage of the oil has reduced inflammation, lowered bad cholesterol, reduced body fat, and promote muscle growth.
The oil can be used to promote healthy hair and nail growth my massaging it into the scalp and nail bed. It is also used in massage oils and lotions as it is low in comodegenic action and doesn’t clog pores. It is also used in Chinese medicine to invigorate blood and reduce pain.

Dosage and Side Effects

Studies have shown that a daily dose of 1 ¾ tablespoons of safflower oil have improved a number of health issues including cardiovascular health, it reduced abdominal fat and increased muscle tissue after 16 weeks of a daily dosage. It was also shown to improve good cholesterol (HDL), blood sugar, inflammation, and insulin sensitivity in obese post-menopausal women with Type 2 Diabetes.

The side effects of safflower oil vary between different experiments, but some side effects are known to occur. Because safflowers are in the daisy family, some people who were allergic to daises experienced an allergic reaction. For patients using safflower oil every day; diarrhea, vomiting, and stomach cramps were reported. An unpleasant taste and nausea were also reported by those taking safflower oil as a daily supplement. If you have a heart condition or low blood pressure, you should consult your doctor before starting any safflower oil treatment as it can lead to a drop in blood pressure.

Safflower oil is not recommended for use during pregnancy as it may induce contractions and labor. Always speak to your doctor about potential benefits and risks before starting any treatments.

Note: This information is for consumer interest and education only. It is not meant to be a substitute for the assessment or diagnosis of a physician or to encourage random use. It is strongly recommended that you seek the advice of your doctor or holistic health professional before beginning any prescribed treatment.

Storage of the Safflower Oil

The safflower oil should be kept in a dark, airtight container and it should be stored in the refrigerator. It is important that the less light and air that reaches the oil the better to reduce the chance of oxidation. Only buy the quantity that you will use within a couple of months as this will keep the oil the freshest.


Wednesday, August 29, 2012

Coach Kozak's Creative Abs Workout - HASfit Ball Exercises - Stability Ball Exercise

Please support, Joshua "Coach" Kozak, in his attempt to become the new SKLZ Training Ambassador. All you have to do is check out his awesome new ab workout video and give it a thumbs up.

I have posted numerous workout videos made by Coach Kozak on fitnesscop.blogspot.com.  He is excellent at explaining the various exercises and proper form, as well as providing modifications. He is very motivating and generous enough to provide his expertise in his free workout videos which are posted on You Tube, and for workout instructions you can visit HASfit.com. Don't forget to give him a thumbs up on the video below.  Thank you!!!
-FC


Coach Kozak's creative abs workout - HASfit Ball Exercises - Stability Ball Exercise

MMA Workouts/Conditioning

This is a compilation of great MMA Workouts that can be incorporated into to your exercise routine, especially if you are looking to condition or to add variety.  Pay attention to form in order to maximize your workout and avoid injury.  As always, if an exercise doesn't feel right, then stop.  Have a great workout, and as Personal Fitness Trainer, Dennis Hennessy from the future RX FITNESS would say "make the burn feel good!".  Once RX FITNESS is up and running, I will post more information about it. 
-FC


Mixed Martial Arts HIIT - Train like a MMA Fighter





MMA Workout - Extreme Conditioning Train like a MMA fighter!




Best MMA Knockout Power Workout | Coach Kozak's Fight Knockout Power | HASfit MMA Training Exercises




BEST IN HOME MMA WORKOUT! by PRO MMA Fight Conditioning Training Coach Kozak | HASfit  




Coach Kozak's MMA Abs Workout - MMA Exercises for Abdominals - HASfit Mixed Martial Arts Training



Sunday, August 26, 2012

Best Butt Exercises - About.com

Best Butt Exercises

There are many myths and misconceptions about exercise and most of them center around weight training. One of the most popular myths is that doing certain exercises will help you get rid of trouble spots. Despite evidence that spot training does not work, you might see people frantically doing crunches to get rid of a tummy pooch, or doing leg lifts to get rid of saddle bags.

While it is true that these exercises will strengthen and tone muscles, they don't do much about the overlying layer of fat. The body draws energy from everywhere, not just the muscle you're working at the moment, so the the only way to get rid of fat is to burn more calories than you take in. If you want to tone up your backside, you'll need strength training, cardio and a healthy diet, but there are great exercises for working the glutes, hips and thighs. Ask any fitness expert and they'll probably agree that the squat is the best exercise you can do for your butt. The reason squats are so effective is because it's a compound exercise that works more than one muscle group. The muscles involved in a movement, the more calories you burn and the more weight you can use. Using heavier weight is how you build lean body tissue. The more lean body tissue you have, the higher your metabolism and the more calories you burn on a regular basis. In addition, you're targeting every major muscle in your upper leg, up to and including your quadriceps (front of the thigh), hamstrings (back of the thigh), and gluteal muscles (the muscles in your rear). Below you'll find more great exercises for your butt:

 The Squat


Form Pointers:
  1. Stand with feet shoulder-width apart, holding weights at the shoulders or at your sides if desired.
  2. Slowly lower your body as though you are 'sitting' in a chair until your thighs are parallel with the ground.
  3. Keeping the weight in your heels, push yourself up slowly until you're back where you started.
Key points:
  • Don't allow your knees to extend over your toes
  • Keep your abs contracted and the torso upright
  • Do this exercise 2-3 times a week for 1-3 sets of 8-16 reps.

The Lunge


Next to squats, lunges are the next best thing for your butt and thighs. This is also a compound movement so, like squats, when you do them you get more bang for your buck. Form Pointers:
  1. Stand in a split stance with one leg forward and one leg back, holding weights if desire.
  2. Slowly bend the knees, lowering into a lunge while keeping the front knee and back knee at
    90 degree angles.
  3.  Keeping the weight in your heels, push back up to starting position.
Key points:
  •  Avoid locking the knees at the top of the movement
  • Keep your front knee behind the toe as you lunge (you should be able to look down and see your toe)
  •  Keep your abs engaged and the torso upright
  • Do this exercise 2-3 times per week for 1-3 sets of 8-16 reps.

Deadlifts
 

Deadlifts are great for your back, hamstrings and the glutes.

In a deadlift, you are tipping forward from your hips and keeping your legs straight or a little bent rather than squatting. This puts pressure on your back, which is why keeping your back flat is critical for this exercise to work without causing pain or injury. At the bottom of the movement you should tighten your butt and hamstrings as you pull your torso back to starting position. Form Pointers:
  1. Stand with feet wide or together, weights in front of the thighs.
  2. Keeping back straight the entire time, tip forward from the hips and lower your torso until the
    weight reaches mid-shin.
  3.  Squeezing your butt and hamstrings, raise your
    torso back to start.
Key Points:
  • Keep the weight close to your legs through the entire movement and keep your shoulders back.
  • Do this exercise 2-3 times per week for 1-3 sets of 8-16 reps.
Remember, weight training alone will not get rid of body fat. A regular cardio program and a healthy, low- calorie diet are essential for losing body fat.


http://exercise.about.com/cs/butthipsthighs/l/aa092900a.htm

Saturday, August 25, 2012

The Plank - Mens Fitness

The Plank

Build a hard core with this deceptively simple exercise

It's hard to believe the plank could provide such a great workout—until you try it. Keith Scott, A.T.C., C.S.C.S., a strength coach in Medford, N.J., recommends conquering the plank before attempting any heavy weight exercise.


Get into pushup position on the floor.
Now bend your elbows 90 degrees and rest your weight on your forearms. Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet. Hold the position for as long as you can. Your goal should be to hold it for two minutes.

"The plank helps develop strength in the core, shoulders, arms, and glutes,"
says Scott, making it a great prerequisite for lifting heavy weights or playing intense sports. Even though you aren't moving or lifting weight, you have to constantly squeeze your abs to hold the position—most people can't last 30 seconds on their first attempt.

Ways to improve your plank time
The longer you can hold the plank, the more resilient your lower back will be to injury, and the better your abs will look once you burn the fat off them. Follow these tips for longer plank times.
  • Practice: Perform planks several times each day, trying to hold the position a little longer each time.
  • Use body-weight exercises: Pushups and pullups will improve your core strength.
  • Squat and deadlift: Guys who are strong in these specific lifts find planks are no problem.

HOLD IT
If you don't have the core strength yet to do a regular plank, you can build up to it by doing a bent-knee plank. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
  • Lift one leg up. By simply raising one leg in the air, you dramatically increase the demand on your core to fight your body's natural urge to rotate.
  • Lift one arm up. Again, your body will want to fall to one side. Don't let it!
  • Use a Swiss ball. Rest your forearms on the ball and you'll have to stabilize your body and stop the ball from rolling out from under you.

http://www.mensfitness.com/training/lose-weight/the-plank

____________________________________________________________________


How to: PLANK



Advanced Total Body Plank Workout Routine



Trx plank variations



TRX® Exercises: TRX Planks



TRX Core Exercise Series: Advanced Plank Superset







Tuesday, August 21, 2012

What Are The Health Benefits of Cayenne Pepper? - CayennePepper.info

What Are The Health Benefits of Cayenne Pepper?


by Glenn Reschke

What are the health benefits of cayenne pepper? How do cayenne peppers help you, if at all, with your weight loss diet regime?

The purported cayenne health benefits are almost too unbelieveable, but its reputation keeps growing among medical researchers as well as alternative health afficionados and deservedly so.

It can do everything from kill cancer cells in the prostate, lungs, and pancreas to immediately stop a heart attack within 30 seconds.

Let's get into some of the specifics of cayenne pepper benefits. Cayenne pepper (or cayanne pepper as it's sometimes spelled as) increases metabolism by immediately influencing the venous structure.

It is nothing short of amazing with its effects on the circulatory system as it feeds the vital elements into the cell structure of capillaries, veins, arteries and helps adjust blood pressure to normal levels.

Yes, cayenne pepper for high blood pressure is certainly one of its core uses, but cayenne cleans the arteries as well, helping to rid the body of the bad LDL cholesterol and triglycerides. Considering that heart disease is the number one killer in America, this is significant.

Cayenne is also great for the stomach and the intestinal tract. It stimulates the peristaltic motion of the intestines and aids in assimilation and elimination. When taken internally, it warms the body and has even been used by some herbalist doctors to help heal and rebuild flesh due to frostbite.cayenne pepper

Notwithstanding its hot taste, paradoxically it is actually superb for rebuilding the tissue in the stomach, facilitating healing with stomach and intestinal ulcers. Cayenne pepper for ulcers is not something most would have considered but I can testify to that remarkability capability of cayenne.

 

Cayenne Pepper and Heart Health


Yes, the effect of cayenne pepper on your body is dramatic, even literally instant and no more so than with the heart. Cayenne pepper's benefits is one of the things that brought you to this article so now let’s discuss the phenomenal healing properties of cayenne pepper with the human heart.

Dr. John Christopher, the famed natural herbalist, was persecuted relentlessly by the government for his practice of herbal medicine all the while assisting patients in curing heart disease, cancer, tuberculosis, infertility, rheumatism, leukemia, and every other incurable under the sun. 

One of his greatest stories in his long career was how he could instantly stop a heart attack if he could get the patient to drink a glass of warm cayenne water. He said, "A teaspoon of cayenne should bring the patient out of the heart attack."
 
While this is not directly related to cayenne pepper and heart health, with internal hemorrhaging, if the patient can drink a glass of extra warm cayenne water, Dr. Christopher wrote, "...by the count of ten the bleeding will stop. Instead of all the pressure being centralized, it is equalized and the clotting becomes more rapid."

Perhaps now you can see why cayenne pepper is regarded as a true "miracle herb." With over 700,000
thousands Americans experiencing a stroke each year and almost half a million dying yearly of either heart disease or related issues, believe it not the cure is as close as your local health food establishment. How should you take cayenne? Ideally orally in a drink.

The cayenne pepper drink, when taken faithfully, will dramatically improve your heart health as well as your venous structure. Drink it with warm distilled water but if that is unavailable, purified water will substitute nicely. Start by mixing about a quarter of a teaspoon in a glass of warm water. Then, down the hatch. Don't worry, you'll get used to it.


cayenne pepperOf course, the Scoville Heat Unit (SHU) rating of the cayenne pepper you're using should be known. Most cayenne is between 30,000 to 50,000 SHUs.
Some, though, like the African Birdseye cayenne pepper powder can come in anywhere from 90,000 to 140,000! Needless to say, you should scale back your dosages of this until your body acclimates to its heat.


Another benefit of cayenne peppers is its antifungal properties. Cayenne pepper antifungal properties are significant although this is not its primary health benefit. Cayenne has been shown in some studies to be active against phomopsis and collectotrichum -- both are fungal pathogens.

These fungal pathogens affect fruits especially strawberries and are not directly related to humans. Currently, cayenne immune system benefits are also the subject of studies conducted by many nutritional supplement companies and microbiologists.

Let's get even more specific. Here is a comprehensive list of all the things cayenne can do for your health and why you should make it a regular part of your daily health regime.

(I take this information from Dr. John R. Christopher's book School of Natural Healing.) By the way, the word "capsicum" is another term for cayenne pepper and is used interchangeably. That is how Dr. Christopher referred to cayenne in his book.

 

Key Health Benefits of Cayenne Peppers


• This herb is a great food for the circulatory system in that it feeds the necessary elements into the cell structure of the arteries, veins and capillaries so that these regain the elasticity of youth again, and the blood pressure adjusts itself to normal. It rebuilds the tissue in the stomach and heals the stomach and intestinal ulcers; in equalizing the blood circulation, Cayenne produces natural warmth in your body; and in stimulating the peristaltic motion of the intestines, it aids in assimilation and elimination.

• Cayenne regulates the flow of blood from the head to the feet so that the pressure is equalized; it influences the heart immediately, then gradually extends its effects to the arteries, capillaries, and nerves (the frequency of the pulse is not increased, but is given more vigor).

• Human circulation; it is warming; dilating; specific for varicose veins; equalizes the blood pressure in the arterial and venous system; equalizes blood pressure instantly actually.

• Cayenne is useful in alleviating allergies, muscle cramp, improving digestion, gives more pep and energy, and helps wound healing with minimal scar tissue.

• Cayenne is a counter-irritant; it brings blood to the surface and allows the toxins to be taken away.
In an article reported on March 16, 2006 by Reuters, the main ingredient in Cayenne, capsaicin, was found to destroy prostate cancer cells. Here is what the article said,

"Capsaicin led 80 percent of human prostate cancer cells growing in mice to commit suicide in a process known as apoptosis, the researchers said. Prostate cancer tumors in mice fed capsaicin were about one-fifth the size of tumors in untreated mice, they reported in the journal Cancer Research. 'Capsaicin had a profound anti-proliferative effect on human prostate cancer cells in culture,' said Dr. Soren Lehmann of the Cedars-Sinai Medical Center and the University of California Los Angeles School of Medicine."

• Capsicum supports the natural beat (rhythm) of the viscera and interior actions of the glandular, circulatory, lymphatic, and digestive systems. It has been used with great success as a cure for spotted fever (?); the most active stimulant to support and re-animate feeble or exhausted powers.cayenne pepper

• This is a medicine of great value in the practice, and may be safely used in all cases of disease, to raise and retain the internal vital heat of the system, cause a free perspiration, and keep the determining powers to the surface. The only preparation is to have it reduced to a fine powder. For a dose, take from half to a teaspoonful in hot water or tea sweetened with honey.

• Dr. Coffin includes cayenne pepper in his composition powder to restore the normal function of the body in the various stages of pregnancy and childbirth. For morning sickness he recommends a combination of ‘White poplar bark, agrimony, centaury, raspberry leaves, yarrow and rhubarb, each a quarter of an ounce, steep in two quarts of water, strain, and add while hot two teaspoons of powdered cinnamon, half a teaspoonful of Cayenne pepper, and let the patient take one tablespoonful every three hours until the symptoms are removed if this should not relieve, give an emetic and repeat if necessary.
• Great for heartburn.

• Capsicum is a powerful rubefacient.

• Capsicum is a general nervous stimulant; a specific for delirium tremens.

• For atonic gout, in paralysis, in dropsy, in tympanitis, and in the debilitated stages of fever.

• For scrofulous; dyspepsia; flatulence; it's an excellent carminative.

• For sore throats—gargle (prepare the gargle with honey); for spasmodic and irritating coughs; heartburn and diarrhea;

• Enables feeble stomachs to digest food; for atonic dyspepsia; specific for hemorrhoids; cures intermittent fever; Capsicum has the power to control menorrhagia; relieves sea-sickness;

• In delirium tremens it is beneficial by enabling the patient to retain and digest food.

• Capsicum is particularly efficient in tonsillitis, and the sore throat of scarlet fever and in diphtheria no application is so efficient as a strong gargle or wash make with Capsicum.

• Promote digestion; relieves pains of the womb; removes obstructed menstruation; for quinsy; for all diseases of the throat; use as a plaster with honey for rheumatic pains, pains of the joints, gout, swellings, etc.; Use outwardly as a liniment, apply it warm or hot for arthritis and rheumatism; gargle for scarlet fever; use an infusion for ulcers in the mouth, strep throat or tonsillitis. (p.103)

• Cayenne is an excellent remedy for a cold; mix infusion with slippery elm and molasses or honey, and take in doses throughout the day; also excellent for sore throat and coughs.

• Cayenne mixed with pennyroyal (an herb) taken for three days will expel the dead birth material from a miscarriage.

• Eases toothache; preserves the teeth from rotting, and when rubbed on the gums, stimulates them enough to prevent pyorrhea.

• Excellent for any type of internal hemorrhage, (create an infusion with bethroot or star root);

• Capsicum is an important remedy in cholera; Capsicum stops vomiting; combine with equal parts of Capsicum and common table salt, one half ounce of each, one pint of good vinegar, give in tablespoon doses for cholera, vomiting "cholera morbus" -- the gross material associated with cholera from the system

• In chronic lumbago a plaster of Capsicum with garlic, pepper and liquid amber (silarasa) or storax is an efficient stimulant and rubefacient application. (p105)

• When made into a lozenge with sugar and tragacanth it is a remedy for hoarseness.

• For a carminative make pills of equal parts of Capsicum, rhubarb and ginger or aloes.

• Combine Capsicum with cinchona for intermittent and lethargic affections and for atonic gout and in advanced stages of rheumatism.

• Combine with asafoetida and sweet flag root or camphor in the form of pills in cases of cholera.

• Capsicum has a powerful action on the mucous membrane, and in hoarseness and sore throat, and in putrid throat a gargle made of Capsicum is particularly beneficial.

• By pouring hot vinegar upon the fruits of Capsicum all the essential qualities are preserved. This vinegar is an excellent stomachic.

• The whole plant steeped in milk is successfully applied to reduce swellings and hardened tumors.

• An infusion with cinnamon and sugar is a valuable drink for patients suffering from delirium tremens as it satisfies the craving in dipsomaniacs. A dose of ten grains of finely powdered capsicum seed, given with an ounce of hot water, two or three times a day, sometimes shows wonderful effects in cases of delirium tremens.

• Capsicum can be used in the treatment of a snake bite.

• As well as the fruit being used as a spice, the leaves were applied to ulcers and headaches. (p.111)

• Capsicum is given internally in atonic dyspepsia and flatulence. It is used externally as a counter-irritant in the form of ointment, plaster, medicated wool, etc. for the relief of rheumatism and lumbago.

• Oral administration of Capsicum may stimulate the gall bladder reflex.

• Capsicum either contains a cholagogue, or acts as a powerful stimulus upon the mucous membrane of the duodenum.

• Cayenne pepper is forgotten therapeutic agent against anorexia, liver congestion, and vascular troubles. Capsicum is highly effective in causing hemorrhoids to regress; and these fruits have the same action on varicose veins. The results are attributed to alkaloids or glucosides in the peppers.

• Excessive amounts of Capsicum (above 20 grams, thus, nearly an ounce) may induce frequent bowel movements.

• Cayenne stimulates the appetite, more especially as a hot climate tends to produce anorexia. We have always held the saliva is the key that unlocks the door to digestion. Capsicum, a sialogogue, will stimulate the flow of saliva and will be very helpful to people who have become accustomed to ‘inhaling’ their food and thus robbing themselves of the benefits of saliva in the digestive process. Capsicum would stimulate their flow of saliva as they return to a healthier attitude toward eating.

• Capsicum may be valuable in the prevention and treatment of blood clots.

• Cayenne pepper is very soothing; it is effective as a poultice for rheumatism, inflammation, pleurisy, and helpful also if taken internally for these. For sores and wounds it makes a good poultice. It is a stimulant when taken internally as well as being antispasmodic. Good for kidneys, spleen and pancreas; wonderful for lockjaw; will heal a sore ulcerated stomach; Capsicum is a specific and very effective remedy for yellow fever, as well as other fevers and may be taken in capsules followed by a glass of water (p. 119).
What about side effects? Go to this page within this site for side effect information.

So, there you have it. Cayenne pepper is literally one of the greatest health secrets in the world. It's also remarkably inexpensive. I've seen it as low as $1.67 a pound and as high as $35 or so (it was organic certified), but even that $35 a pound figure was astonishingly low, in my view.

Big Pharma hates medicinal spices and herbs as they are a powerhouse of nutrition and healing but they don't offer much with profits. It, therefore, takes the dedicated seeker of truth to find out for themselves -- and that is why I put up this website.

I hope this cayenne pepper health benefits has been useful to you.

Yours in health,
CayennePepper.info

http://www.cayennepepper.info/health-benefits-of-cayenne-pepper.html

Saturday, August 18, 2012

Breakdance Exercises - Livestrong.com

Breakdance Exercises

Danielle Hill has been writing, editing and translating since 2005. She has contributed to "Globe Pequot" Barcelona travel guide, "Gulfshore Business Magazine," "Connecting Lines: New Poetry from Mexico" and "The Barcelona Review." She has trained in neuro-linguistic programming and holds a Bachelor of Arts in comparative literature and literary translation from Brown University.

Breakdance Exercises 
Photo Credit Polka Dot Images/Polka Dot/Getty Images


Breakdancing demands remarkable core and upper body strength. If you're looking to draw crowds at the dance floor, practice strengthening exercises on a regular basis that work your abs, arms and shoulders. Since many dynamic breakdancing moves are inspired by gymnastics moves, you also should round out your routine with exercises that promote balance, coordination and flexibility; each are as important to the breakdancer as to any gymnast.

Core Strength

Improve your core strength with traditional calisthenics, such as pushups, or with free weight training or weight machines. For a breakdancing-inspired variation on the pushup, start in the normal "plank" position. Keep your body straight and support yourself with your straightened arms. Your feet should be hip-width apart. Do one normal pushup. When you return to the plank position, slide your left foot underneath your right leg, rotating your body and raising your right hand off the ground. Complete the movement by facing upward and placing your right hand on your right side. Your position should resemble a "crab walk" pose. Do the same movement in reverse to return to the pushup pose. Repeat the motion, alternating between pushups and the crab stance.

 

Upper Body Strength

Plenty of weight training equipment focuses on the arms and upper back muscles, important areas to strengthen for breakdancing. If you don't have access to equipment, practice calisthenic exercises that work your shoulders, triceps and biceps, lats and upper abs. For "supermans," a whole-body workout, lay on your stomach. Extend your arms straight outward, lifting your arms and legs slightly off the ground. Engage your back and abdominal muscles, arching the small of your back slightly. You also should feel your shoulders and buttocks working. For a more intensive workout, do "inchworms." Start by standing up and placing your hands on the ground in front of you. Walk them outward as far as you can comfortably, bending at your hips and keeping your torso and legs straight. Straighten your body downward into a plank position. Then either walk your legs forward, repeating the inchworm-style walk, or do a set of pushups.

Flexibility

Work flexibility training into your regimen, doing slow stretches at least three times per week. Select stretches that work your major muscle groups and any muscles you use in your regular workout. Avoid any bouncing stretches, which can damage your muscles or tendons. As a general rule, the American College of Sports Medicine recommends holding each stretch for 10 to 30 seconds and doing three to five repetitions.

Balance

Improving your balance and coordination also helps in executing breakdance moves. Start with simple exercises, such as standing on one leg or performing simple exercises like arm curls while balancing on one leg. For additional balance work, invest in a stability ball or a half-spherical balance ball. Many traditional calisthenic exercises, such as pushups, crunches, squats and jumps, adapt well to the balls, which require heightened balance and coordination.

References

Article reviewed by Kaydee Lowrey Last updated on: Aug 22, 2011


Read more: http://www.livestrong.com/article/523417-breakdance-exercises/#ixzz23No73SE1
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PLYOMETRIC BREAKDANCING EXERCISES


Workout by Bboy Shorty Brick - Chicago's #1 Break Dancer



Tuesday, August 14, 2012

Weight Training Workouts for Hiking and Backpacking - About.com

Weight Training Workouts for Hiking and Backpacking

Get Strong to Carry That Pack

By , About.com Guide
Updated July 18, 2011
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
See More About:
Hiking pack
Hiking pack
Photo © Flickr user Codogblog

Carrying a heavy pack on the back for many miles of hiking or backpack traveling is something we do for fun -- unless you're in the military of course. But even then the following tips will help you prepare for the rigors of military life.

Either way, you need to be conditioned to this load or it can be a very long and uncomfortable day -- and then you need to do it all again the next day. Even allowing for ill-fitting packs, a 30- to 40-pound pack with clothes, food, tents, sleeping bags, stoves and whatever else you consider necessary for such an adventure, is a lot to have pulling down on your shoulders and upper back.

I've hiked in many places, from the snows and ice of Everest base camp, to the jungles of Sumatra and the wilds of the crocodile infested coast of North Queensland. Here's what I recommend to people starting out with backpacking in order to get fit and have a nice experience rather than a regrettable one.

Weight training, cardio training, and practice with a pack on your back will get you in peak condition for a backpacking adventure.

 

Key Muscle Groups that Support a Pack

Overall, carrying a heavy pack on the back brings many muscles into play, including those of the arm and shoulder that you use to sling the pack onto the back. Here's a summary.

If you've not done any weight training previously, a good, all-round beginner's workout program is the place to start.
  • You need strong trapezius muscles, the muscles radiating out from the base of the neck. This is where the shoulder harness sits. Robust "traps" helps prevent soreness. (Theoretically most of the weight should be taken on the hips, but it doesn't always work that way, depending on pack design and body shape.)
  • The abdominal muscles work hard trying to stabilize that pack when you twist and turn; you need to have good strong abs.
  • The muscles of the upper and mid back continually contract trying to stabilize the pack from slipping one way or another, especially with very heavy packs. Novice hikers and backpackers often get a dull pain right in the middle of the shoulder blades.
  • The lower back takes a hammering from lifting the load and the twisting of the posterior chain of muscles when loading the pack onto the back.
  • The shoulder of the arm that you use to load and unload the pack is most important indeed because it does a lot of work at unusual angles of load. The rotator cuff of the shoulder is particularly vulnerable to these angular loads.
  • And last but not least, you support all this weight on two legs and often you're required to squat and stand with that pack on your back. Strong legs, especially the thighs, make a difference to the efficiency and enjoyment of backpacking.
That's pretty much the muscle and strength analysis of carrying a heavy backpack. Follow up the beginner's program with a more advanced strength workout program if you really want to get strong for hiking and backpacking.

 

Aerobic Fitness

Now that you've got the body to support that pack you need the fitness to be able to haul it long distances. Weight training will give you some of that but it won't provide the really strong endurance over several hours that a good cardio aerobic program will provide. You need to get on the treadmill or bike or out on the road and get the heart rate up for up for 30 to 45 minutes several times each week.

 

Practice, Practice, Practice

If you intend to travel for an extended period with a pack, and you haven't used one previously, it's important to get used to the feel of it; and nothing will condition you for a heavy pack on the back better than actually experiencing it.

Start off with a light weight and short distances and gradually extend it to heavier weights and longer distances. Include a weights and cardio program and you'll soon be well prepared for any adventure coming up. Enjoy the ride.


http://weighttraining.about.com/od/weighttrainingforsport/a/hiking.htm


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Mountaineering fitness


Incorporate Workouts in Hikes


How to correctly fit a hiking pack to your body