Vigour – Health and Sports Nutrition

Certain sports such as rugby, soccer, long-distance running and basket ball may deprive you of energy, water and salts. Dehydration can cause athletes to exhaust early and lose stamina. In order to avoid heat-related illnesses particularly dehydration during sports, you need to keep yourself hydrated before and during outdoor as well as indoor activities.

It is important that you drink 2-3 glasses of water, 1.5-2 hours before beginning a physical activity. Drink water, milk or other fluids regardless of whether or not you are thirsty. Make sure that you drink water every 20-30 minutes during exercise. Remember that you might suffer from dehydration within 20 minutes of starting a physical activity in hot, humid conditions. It is also recommended that you should drink water after exercise to avoid heat exhaustion, dehydration and even heart stroke. Make sure that you avoid the consumption of caffeine drinks. Caffeine is a diuretic and its consumption might lead to muscle cramps and dehydration.

Athletes, who are involved in vigorous activities such as body building, power lifting and weight training, should use sports drinks for simple fluid replacement because they also contain vitamins, minerals especially sodium, calcium and potassium and glucose. High 5 Zero Active Hydration & Electrolytes is a popular electrolyte sports drink that helps you stay hydrated and energetic. It makes a low- carb, zero-sugar, anti-cramp electrolyte drink with added protein, carbohydrate and vitamin C. It also provides nominal calories to make you feel energetic during a sport event. One small packet of tablets can make up to 10 litres of hydrating drink.

Cable Curl is a great way to develop and strengthen your biceps. When you regularly perform this workout along with other biceps resistance training exercises, it helps increase the size and power of biceps. The cable curl makes a medium difficulty exercise and it should be performed in the supervision of a gym trainer.

In order to begin this exercise, stand straight in front of a cable attachment handle with your feet shoulder-width apart. Position the cable handle in front of thighs and grasp it. Next step is to curl the cable handle up toward your shoulder area. Pause for a couple of seconds and lower the cable to the starting position to complete on repetition. Perform 3 sets of 10 reps each to challenge your biceps. When performing this exercise, make sure that you keep your back straight and do not jerk the weight.

Resistance training exercises yield best results when accompanied by the regular consumption of a mass gainer supplement. CNP Pro Mass Weight Gainer is a popular brand on the market that makes a scientific approach to gain lean muscle mass. It contains a blend of proteins in the forms of undenatured micellar casein and filterated whey, with complex carbohydrates. This combination assists with increasing protein synthesis and reducing protein breakdown. Moreover, it is low in lactose and saturated fat, thus making it easier to digest. Pro Mass Weight Gainer makes a wonderful gift for people who want to meet the target of consuming six meals a day (a standard practice when trying to add lean muscle mass) by simply replacing a solid meal.

Seated Chest Press with Exercise Band makes an effective resistance training exercise to train your pectoral muscles. Not only does this exercise increase the size of chest, but it also tones your torso. It can be performed on any chair with a seat back.

In order to begin this exercise, loop the resistance band around back of chair and hold the sides of the band in your both hands around chest area. Next step is to pull the band forward until your arms are fully extended and you feel the resistance. Exhale and slowly return to the starting position to complete one rep. Perform 3 sets of 10-12 reps each. When performing this exercise, keep your back straight and do not lock the arms.

If you want to increase muscle mass and strength in a minimum possible time, then use a supplement that contains creatine in its formulation. Creatine works best for weight lifting, body building, power lifting and other competition strength sports. Met Rx High Performance Creatine is a popular brand on the market that works quickly than simple creatine monohydrate because dextrose stimulates an insulin response that helps your body absorb the creatine.

Moreover, it also contains high levels of fast digesting carbohydrates that are broken down into sugars, absorbed into the blood stream and stored in the muscle cells in the form of glycogen. Glycogen is the main fuel that is utilized to provide energy for working muscles. However if you do not consume enough carbs, you may experience an energy lag during exercise.

Resistance tubing is highly adaptable as it helps you perform a large number of resistance training exercises in the professional environment of a gym as well as the comfort of your home. Resistance tubing exercises are performed for general health and conditioning. Moreover, they help in rehabilitation as well as strengthening specific muscle groups.

Lateral Rows with Resistance Tubing makes an excellent exercise to train your triceps and trapezius muscles. In order to begin this exercise, step onto resistance tubing with your feet shoulder-width apart and knees slightly bent. Next step is to grasp the handles in your both hands with your palms facing each other. Make sure that your arms hang down to sides with elbows slightly bent. Keeping your head and torso straight, raise band to shoulder height and then lower your arms back to their starting position to complete one rep. Make sure that you perform 3 sets of 8-12 reps each.

Always buy a quality resistance tube for performing resistance training exercises. Look for the attributes like flexibility, elasticity, length and strength. Reebok Resistance Tube Level 2 (Medium) is a popular brand on the market that is flexible in more ways than one. Not only does it help strengthen and tone different muscle groups in 10 different ways, but it also provides with a higher resistance level for intermediate users. Its length is 123cm (more than four feet). You can perform a variety of resistance training exercise with Reebok Resistance Tube. This fitness accessory helps you achieve an impressive physique and maintain a good general health.

There are a few smart tips that you should include in your daily exercise routine to get better results. There is no need to spend hours and hours in the gym to get a toned and sexy physique as you can get the same results in a minimum possible time by making a small yet genius change to your regular exercise routine.

When performing strength training exercises like Lunges, Squats and Push-Ups, make sure that you add a 1 to 3 seconds hold at the bottom of each move to put maximum stress on your muscles. If you are executing Pull-Ups, you should hold the top for 2 more seconds to tone your upper body especially forearms, trapezius muscles and pectoral muscles. By incorporating this tip into your regular training sessions, you will definitely feel a huge difference in response from strength training exercises you are performing regularly. All you need to do is to press pause during an exercise to get the better results.

Your muscles need strength and energy to perform hard resistance training exercises. Therefore, it is important that you use a supplement which ensures that your body can perform at optimum levels during exercise. PhD Battery +/-3 Orange & Mango Crush Energy and Recovery helps to provide sufficient carbohydrates so that your glycogen stores are fully stocked before starting the next training session. Different types of carbohydrates with different Glycemic measurements are required to satisfy your body requirements and this supplement provides you with the triple-charged carbohydrate contents. Moreover, it also contains amino acids that are vital to the muscle preservation process.

Exercise plays an important role in detoxifying your body from harmful toxins that may accumulate within your tissues. A regular physical activity helps stimulate sweating, which in turn improves elimination of harmful compounds through the skin pores. Not only does a regular exercise routine cleanse your body, but it also improves your general metabolism.

Regular cardio exercises are a key to maintaining a healthy and non-toxic body in a toxic environment. You can walk or jog in a forest, by a river or on the beach to actively involve your entire body in the process of detoxification. You can also play golf without a cart or do rowing, fishing or horse back riding to burn excessive calories and cleanse your body. Meditation and Yoga also make some effective modern techniques to work your entire body. You can also explore martial arts such as Kung Fu, Judo, Tai Chi and karate. Some other exercises such as swimming, dancing, gymnastics and stretching can also help reduce unwanted weight and detoxify your body.

Strength training exercises target large muscle groups within your entire body and they increase the size and strength of your muscles as well. Not only do they add muscle mass to your body, but they also strengthen your bones and joints. You should incorporate a combination of upper-body and lower-body workouts into your regular training sessions to equally target your large muscles. Strength training exercises put a lot of stress on your skeletal muscles and you need to take sufficient rest to give your muscles some time to recover and heal.

If you are a regular gym user, then make sure that you include a supplement in your daily routine which improves recovery. High 5 Protein Recovery Powder is a high carbohydrate and whey protein drink mix w. This supplement is specifically designed to maximise recovery after hard strength training sessions. Whey protein helps build lean muscle, carbohydrates help to refuel exhausted muscles, cell growth and maintenance of a healthy immune system. It is important that you provide your body with the nutrients within the first two hours of exercise finishing because your body recovers at the greatest rate during the time specified. During recovery, your body is re-fuelled and the damage to connective tissues is repaired, which in turn increases your muscle size.

There are different techniques that you can practice during strength training sessions to maximize the results of those workouts. For instance, you can add range of motion to your strength training exercises for more vigour and strength.

Adding range of motion to a weightlifting exercise means that you lengthen the distance a dumbbell needs to travel on each rep. This would make each rep harder, thus challenging your particular muscle to work hard. For example, you can increase the range of motion by elevating your rear or front leg on a step in a Dumbbell Lunge strength training exercise. It is important to remember, however, that when you try this technique, you should use a light dumbbell in order to avoid any risk of a potential injury.

After performing strength training sessions, make sure that you consume protein-rich diets in order to provide your body with the building blocks known as “Amino Acids”. Protein contains essential amino acids that help your body grow bigger and stronger.

Another good idea is to use a supplement that provides high quality protein. You can confidently use Prolab Pure Soy Protein Powder because it contains all the essential amino acids your body needs to rebuild the injured muscles. This supplement is low in carbohydrates, has no fat and is aspartame free. Moreover, Prolab Pure Soy provides a rich source of isoflavones and protein to promote strong muscles, lean body mass, great cardiovascular health and strong bones. Mix one scoop once or twice per day with water or milk.

There are certain ways that you should consider in order to improve your strength training sessions. Not only will those techniques help generate your desired results fast, but they will also protect you against numerous weight lifting injuries.

First and foremost, make sure that you follow a slow eccentric lift especially with those exercises that are executed with dumbbells and barbells. An eccentric movement means that you slow down the lowering portion of your lift. This technique will put maximum stress on your muscles, thus making them work harder for longer.

However, when you are lifting the weights up, make sure that you move the dumbbells as fast as possible. The fast concentric or up portion of a lift helps target your fast-twitch muscle fibres; the muscles that are utilized by your body for jumping, sprinting and picking up heavy stuff.

Along with following workout-improvement techniques, make sure that you consume protein-rich diets such as whole grains, nuts and lean meats. It is also important that you use a supplement that provides you with the energy and endurance you need for your hard training sessions. Sci MX Enduro Fuel Energy and Endurance is a hot brand on the market that helps you achieve this objective. It is a complex blend of electrolytes and carbohydrates to provide energy during events and training sessions.

The carbohydrates in this supplement consist of an idea ratio of fast active simple sugars for rapid energy replacement, as well as long chain glucose polymers for sustained energy supply and fructose to replace liver glycogen. This supplement makes a wonderful gift for runners, swimmers, rugby players, cyclists, body builders and professional power lifters.

Flat Bench Dumbbell Fly makes an incredible weight lifting exercise that broadens and strengthens you chest muscles. Moreover, this exercise works on the middle section of your chest as well. When performed in combination with other upper-body gym exercises, it can help you get a “X” shape body in a matter of months. Make sure that you perform weight lifting exercises in the supervision of a qualified gym trainer in order to avoid the risk of a severe injury.

In order to perform this exercise, lie on a flat bench with holding a dumbbell in your each hand. Now, widen your arms and bring the dumbbells to the side by getting a good stretch. Next step is to slowly bring dumbbells back to their starting position i.e. right in the middle of your chest, to complete one rep. Make sure that you flex your chest while bringing the weights back. Perform 3-4 sets, 10-12 reps each. Moreover, incorporate this exercise at least twice a week into your regular training sessions.

When performing this exercise, make sure that you control the weight coming up and coming down. It is also important that you do not use heavy weights; otherwise you could end up with a severe shoulder injury. Moreover, maintain a steady position during the whole motion and do not jerk the dumbbells.

The benefits of the Flat Bench Dumbbell Fly can be maximized, if you use a supplement that contains creatine monohydrate in its formulation. Maximuscle Creatamax 300 Creatine provides you with the benefits of creatine and magnesium in a single dose. Creatine is a research-proven, world’s most popular sports nutrient that offers numerous benefits to its users. Not only it boosts lean muscle mass, power and strength, but it also improves stamina, muscular endurance and energy. Moreover, magnesium helps increase the speed of creatine uptake. This supplement makes a great gift for professional body builders, power lifters, athletes and regular gym users.

Plate Shrug makes a wonderful weight lifting exercise that targets your trapezius muscles. When this exercise is performed with a perfect technique and right angle, you can develop your shoulders within a couple of months. It makes a good idea that you combine this magnificent exercise with other shoulder weight lifting exercises to get your desired results fast.

In order to perform this exercise, you should stand straight with your feet shoulder width apart. Take a plate in your one hand and bring your trap up. Next step is to flex your trap and bring it down to get a good stretch. Perform 3-4 sets, 10 reps each. Switch to your other arm and repeat the same procedure with the same number of sets. When performing this exercise, make sure that you control the weight and keep your posture straight.

Weight lifting exercises can yield best results if you use a gain muscle supplement on a regular basis. There are many brands on the market and you should choose one that offers maximum advantages at a minimum cost. Boditronics Bodipure Creatine is a popular supplement on the market that is 100% micronised Creatine Monohydrate. It makes a wonderful gift for regular gym users, professional body builders, power lifters and athletes. Not only it helps increase muscle power, but also promotes muscle recovery after a heavy training session. Moreover, it increases muscle cell volume and boosts your muscle strength. Another advantage of using this supplement is that it is Dicyandiamide free.