Bodybuilding nutrients you need to eat?

Recently, I was surprised to see in the “health and beauty” magazine inserts appeared eleven American bodybuilding nutritional supplements creatine ad. Creatine does not contain illicit drugs as a legitimate nutritional supplements, quickly became popular in the sports world in recent years, is widely used in power, speed projects, and recalling America campaign. So what is the magical substance creatine, and its role in the end how? The following is the United States’ Men’s Health “magazine published some of the more objective and non-commercial elements conclusions.

First, what is creatine? asics gel noosa 8  What role in the human body?

Human muscle movement is decomposed by something called “adenosine triphosphate” (ATP] substances to provide energy to this process with the participation of oxygen, most of the intensity of physical activity Nothing called “aerobic” exercise, when the body for short, high-intensity activities, such as sprinting and weightlifting, muscle stored ATP is depleted in a very short period of time, while the oxygen intake and keep up with the needs of ATP synthesis continued, then another to provide energy enabled the way, this is called “anaerobic metabolism.” creatine, which is synthesized in the liver,   asics gel kayano 18  usually stored in the muscles of the material, energy metabolism begins intervention which combine into creatine phosphate and phosphoric acid (CP), quickly added ATP levels in the blood, in order to ensure movement needs. theory more creatine storage, CP more synthesis, ATP interactive recharge time can be maintained, the muscles will be able to adhere to the high-intensity exercise longer.

Creatine exists in fish, meat and other foods, but few in number. Half a kilo of meat can only provide one gram of creatine. To help achieve the growth of muscles daily intake of 20 grams eleven five one must eat 2.5 to 10 kg of meat, which is impossible 0 creatine supplements therefore only be welcomed.

Second, what is the effect and role of creatine

Meng Fez University, the Department of Human Movement, Dr. Creed creatine in order to test the role of the 63 athletes over a period of five weeks of the experiment. In strength training the same premise, a group of athletes consume protein,   gel noosa 7 running shoes carbohydrates, creatine mixed with nutritional supplements, “no other group of creatine supplements. Results creatine group increased 2 a3 kg body weight (body Grease unchanged], bench press weight is increased by 30%: increase bench press the other group was 20%, weight gain is also considerably less than the creatine group.

Third, creatine for whom?

If you are just starting bodybuilding training, there is no need to eat creatine. Because only a large amount of exercise training, creatine special effects appear. Beginning of training as long as the proper nutrition, noosa tri 8  regular exercise, do not eat any supplements will progress quickly. Conversely, if the level of training is limited, eat what is useless.

For other athletes, creatine effects vary. Experimental results show that short-distance swimmers and sprinters can benefit from creatine fast energy supply, while the long-distance runners on the contrary, performance declined. The researchers believe that the increase in muscle mass may increase the burden of long-distance runners, and aerobic exercise is not cowardly to creatine help.

As for long-term use possible side effects of creatine, has not yet been found. But one trouble is often caught by promoting the growing body creatine straight,  asics gel nimbus 14  though not fat, but its moisture greatly. If the training can not keep up, these “water meat” would soon subside? Or increasing the fat content? One thing is certain, is that bodybuilders do not want long before the game a “virtual meat,    noosa tri 7  so when to eat, when to stop is very particular, but also the people and should of.

Fourth, how to eat creatine

I believe every creatine product will have a detailed description. But a more common method is to start five days of taking the “basic” period, three times a day and taking 20 grams of creatine (preferably with juice of clothing, in order to facilitate absorption). After a day just by taking 5 grams can. Recalling the United States is interested in watching the final reminder to pay attention to the content of creatine. 99% purity is an ideal, and some brand content is 60%, the effect of natural worse.

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Incorrect walking posture

Walk every day for everyone to do, you know? Incorrect walking posture can cause deformation of the body:

Error walking posture a presser foot away: and kicked away very similar, but the way to go presser feet touch the ground but it is longer than the foot to mention people walk long. Body weight will go when the pressure in the toes on the whole, and then lift. Ruguo long this continues, it will lead to more and more developed calf muscles, asics shoes  it would be annoying radish legs appear.

Error walking posture 2, the character moves: Many Japanese women are pigeon-toed walk that looks are not very cute ah! But you know that the pigeon walk down a long time will cause the O-legs.

Error walking posture 3, toe moves: Have you seen the TV gangsters walk you? Yes, that is toe moves. If you have the habit of toe moves,  asics men shoes then please note that the knee will toe moves outward, feeling no temperament, leg type will disfigure, and even X-type legs.

Error walking posture 4, kicked away: Some people fear the ground or dirt dirty dirty shoes or pants, there will be a habit is kicked away. Kicked away when the body will lean forward, toe walking only kicked the ground, and then on the corner to the knee, heel to lift up. So, when walking waist rarely contribute, asics women shoes much like walking small Scattered general. If you have kicked the habit of walking, it is best to be careful not to make the entire leg fat.

Error walking posture 5, weigh toe walking: Dianzhuo toe walking, in fact, intended to make the pace more wonderful. Because too hard on the toes, knees will force because the relationship between the toes too hard on the calf, can easily lead radish legs.

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Exercise to lose weight?

Physiologically speaking, the human body weight exercise can produce what kind of impact, this is a topic of great interest but distressing. Since exercise can burn calories, in theory, no one will doubt, exercise can reduce the body’s weight. As a result of this understanding, countless people begin to engage in sports, they want to lose weight through exercise. But because they are engaged in sport at the same time, but did not make a great diet adjustments as a result, very few winners. “Interesting to say, all of us were these people into a corner, these people are claiming that they have to spend a few hours a week, for activities such as walking, jogging, stair climbing and other sports, they were on the effect of exercise , asics shoes or stand on a mirror in which he is very satisfied, “Barry Brown in” American College of Sports Medicine Briefing “magazine February issue of a newsletter, wrote, Barry Brown is a University of Massachusetts Amherst kinematics Assoc.

More and more scientific evidence, exercise on weight loss can indeed play a very important role. However, this effect and many of us expect, or hope, that there is a certain gap. The latest science shows that relying solely on one sport, it is difficult to achieve weight-loss purposes. But one thing is for sure, and that is whether you keep slim, exercise can get your current state. Until recently, human performance and sport-related issues,  asics men shoes  still remain to explore. However, scientists are slowly figured out, exercise on metabolism, appetite and body composition impact. Although everyone in the movement after the result is different. For example, the impact of exercise on metabolic, The response by the female body, and men are different. No reason to think, to give up exercise is a weight loss tool. You just need to figure out is, what is the sport can do, what is the movement can not be done.

In general, the movement itself has little effect on weight loss, “Eric Raphson (Eric Ravussin) said that he was Baton Rouge, Louisiana, Pennington Biomedical Research Center, a professor at a weight loss expert, because when people exercise,  asics women shoes  they often do not consume more calories, and thus exercise for weight loss did not achieve any effect. fact, weight loss math is quite simple, just subtraction. “energy intake than consumption less, the body would be in a state of negative energy balance, so that the weight can be reduced, “For the energy balance is negative, or make your food intake is reduced, or that increase your energy consumption – this energy The amount consumed is accomplished through exercise – two means, two-pronged approach. attached Pennington Center researchers, volunteers last year, reducing the energy balance test, a set of reduced energy intake 25% Another group were 12.5% ​​increase in physical activity, while reducing energy intake 12.5% ​​as a result, all of the participants are able to reduce weight,  asics gel kinsei 4   and, all have the same amount of weight loss – i.e. one pound per week to reduce the weight However, for the exercise group, the amount of exercise they want to accomplish is in – high-intensity exercise lasting about one hour, the amount of exercise to lose weight is the federal government is currently recommended for use by those who exercise, but “much higher than many people be able to afford, or are willing to take the amount of “Raphson said.

At the same time, as many have discovered, each implementation of a new exercise program, exercise will be on the person’s appetite after a considerable impact. Control appetite and body energy balance mechanism in the human body is quite precise adjustment. “The human body itself has a self-balancing ability to adjust,” Brown said. asics gel noosa tri 7  This balance will make your weight to maintain the original level. Thus, a slight change in this balance will cause some rapid changes occurring hormones, and these hormones are related to appetite, particularly acylated ghrelin (acyl ghrelin) related to the hormone insulin and leptin levels in addition to providing increased , but also increase appetite, these hormones on human energy consumption can have an impact.

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Weekend outdoor sports

Modern continued hours of work, if not to the weekend exercise, again your physique is absolutely easier to deteriorate. So, how to exercise it to the weekend?

1 riding

The crowd: plan burden is actual large, and there is a assertive risk, such as his own aggregation or the company’s administration and so on.

Reason: actual close fretfulness all day, absolutely tired. Think of the weekend to be a Wrangler, the dejected sky and white clouds roam free, not bigger than arena golf biconcave fly to bigger accommodated your heart? The big world, afterwards all, everyone’s action amphitheater is just allotment of the world, we are agog to be afar from the close circle, acquisitive to the added world, and conceivably in the benumbed when, asice gel noosa tri 8 runnning shoes in dispatch a sudden, we accept accomplished the dream bisected .

Exercise effect: Horseback benumbed can exercise your action and coordination, and can accomplish your anatomy accept been tempered, abnormally the leg muscles. Benumbed one hour up to 2700 calories calories one day arena golf with the aforementioned bulk of exercise.

2 climbers

The crowd: In the aphotic of an IT computer allowance alive families.

Reason: IT humans in closed computer allowance all day, all day caliginosity gases emitted by the computer and radiation problems,  nimbus 14  addled mind, if weekend absorb in the gym, and your long-lost animation of beginning air to the derma and physique will You issued a able protest. Weekend hiking, let themselves in nature, breathe, blessed sweat, apathy and fatigue of the week, accident them altogether.

Effect: aggressive is an accomplished aerobic exercise, can advance metabolism, advance claret circulation, but aswell can advance ability and leg strength, advance affection and lung function.

3 shopping

The crowd: from morning till night break in the appointment women.

Rationale: This is the a lot of accepted pastimes women, is aswell a acceptable aerobic exercise and training accessories gym arid compared to arcade not alone for women aback exercise the body, but aswell a amusement mood, kayano 18 bloom and exercise is the best of both worlds.

Effect: Women arcade at atomic two or three hours to added than one day, ceaseless exercise can access leg strength, absorb a lot of calories the body, to accomplish exercise results.

4 skating

The crowd: usually beneath active, even weekends do not bother humans who exercise.

Reason: skating is a conditioning and ball in a exercise program, for apathetic people, is the a lot of relaxed, beam can accomplish the aftereffect of exercise fitness, skating primarily exercise the leg muscles, and can advance the adaptability of limbs and coordination.

Effect: rollerblade burning of calories every bisected hour 175 calories, the physique can enhance the adaptability and backbone of the physique parts.

5 long-distance running

The crowd: plan never spent in sedentary,  clearance asics shoes  such as bottomward a lot of aback pain, cervical spondylosis, etc., such as editing, freelance biographer and so on.

Rationale: It stands to acumen humans are added acceptable for such long-distance running, but Weekend concentrated ran two days, not alone accept little effect, but aswell long-distance active is a added acute activity, not in the weekend, chargeless of baptize jogging has become the latest in a adopted appellation exercise, and is an ideal game.  asics gel kinsei 4 mens shoe Because jogging in the water, the physique can be analogously broadcast amount over the acreage run has accessible advantages, but aswell in abysmal water, runners limb from shock, and appropriately calmly afflicted afterwards exercise accept accomplished physique airy feeling.

Effect: Baptize attrition is 12 times the air attrition in the baptize ran 45 account is agnate to the acreage run two hours, baptize jogging abnormally for adipose patients. As the baptize body and thermal application than air, baptize jogging consumes added activity than the land, you can gradually get rid of balance fat.

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Addressed to people who want to run

You are not trying to exercise through jogging, or running is a sport that you like? In my experience, one just started running thousands of people who have no final answer to the problem. Here, I can not answer every question, but for those who want to start running, it should be a very good suggestion.

The most important proposals

Many people just wanted to start running quickly reached a high level, when I started running as well. But this is not right, now let me tell you something right approach: to maintain strength, slow start, loop progressive. Although it requires some patience, but this is my best advice to you, this is my personal experience important lesson. Just started running, the best choice for jogging, not the strength, but rather exercise your stamina – you can stick on the road how long? Initially, exercise time not too long, 10 minutes or 20 minutes, it’s your decision to run the environment, remember, asics gel kinsei 4 whether it is running or walking, the whole time to be comfortable workout. If you can stand it, such training adhere to a week or two weeks. Then gradually increase the time until 30 minutes. So stick to it, has been running 30 minutes and gradually increase the running time or adhere two weeks, however, at this initial stage, be sure not to add too much time!

Habit

If you want to run as a daily habit, I suggest you at same time every day to exercise. If you stick with it, habits are easy to develop. This seems to suggest a start, slow start somewhat contradictory. But for a person who has just started running, asics gel noosa tri 7   it is important not to make your body become more tense and sore the next day; important is to let you exercise every day. You may swim or ride a bike, do these exercises, keep your muscles running exercise to rest.

The importance of rest

Some runners are struggling to try to exercise every day. They ignore some of the theories about the muscles – your muscles is growing pressure you give them, but given the pressure stimulation, let the muscles to rest them to grow.   asics gel noosa tri 8  If you run every day, exhausted, you will interrupt muscle growth, improve muscle will be more difficult things slow, and even muscles will be hurt. Preferably in a long-distance running, the rest of the day, let your body recover energy. Doing so means that you should rest completely, without a little bit of exercise do? Are not. Do not go for two days exhausted. In the long-distance running or sprinting mixed with some other relatively easy way to exercise, in order to facilitate the recovery of your muscles.

The first five kilometers

Running is the most exciting than the race. One to two months after the workout, I suggest you take five km race. Is not think they are not ready? Why you should attend? In order to participate in five km race, which will allow you to keep running. asics gel nimbus 14  Now, some people want to participate in the competition because they’re nervous because they are stronger than the other contestants. Okay, relax. In each game has a lot of good players, but some beginners. Do not consider the other players in the five km race, there are a lot of people do not deserve you to pay attention. Do not be afraid running or walking. Many, many other people are doing. Participate Mind your own race, and most importantly, to look for fun, blowing whistles, a little easier. Courtesy: Do not stand in front of the ranks of the game, unless you think you can get a first or second. Running slow players should be in the back, standing on its own runway. Or, stay on the right, so that others can draw from your side through. Courtesy point, do not push others or to others stumble. When you spit when the attention, do not spit into the body of the people behind you. When you are finally over an eleven-year-old girl, I swear people shouting “loser.” Believe me, I say comes from my experience.  asics gel kayano 18 Once you have completed the first five kilometers, you will be more like running, which also is prompting you to continue to foster running example.

Equipment

When running a bit of what equipment? Oh, a jogging shorts, a T-shirt, a pair of shoes, which is the most basic. Women may also need a sports bra (buy a good quality, believe me). In running a start, you should buy the best shoes and clothes? No unnecessary. As long as you have a pair of canvas shoes, no shorts and T-shirt look, you can start jogging for exercise. But you once you liked running,  asics running shoes you’ll want to buy some clothes for running a professional – do breathable fiber underwear comfort, which could prevent you from being clothing wear to the body. Have a good running shirt is good. If you live in areas relatively cool. You need some more good permeability clothes. I live in the tropics, therefore, can not give you what to wear in a cool place some suggestions. The most important: a good pair of running shoes. This is one of the most important running equipment, because it not only allows you to run more comfortable, and can prevent you from injuries.

Heart Rate Monitor: preferably with a compass, or a little more extravagant, with GPS navigation function, or simply to just be able to show your heart rate. If you do HR training very useful.  asics mens running shoes  This is to improve your training a good way for beginners useless.

MP3: is not a must. But it will increase your fun while running. But if you run on the road with a headset is very dangerous – you could not hear a car behind you has been with.

Kettle: It is not necessary for the sprint terms, for long-distance (60 minutes or more) will only be useful. And I generally put kettle on the side of the track.

Injuries

This can give you advice, because I’m not a coach. But you can not worry about it. Precautions Do not fall, pay attention to your upper body tension – Try to relax your shoulders, hands, relax while running without any one’s muscles.   asics womens running shoes  If you do not relax, you might consume extra energy, so you more easily tired, if you bite the bullet and running, you stick to the time will be shorter, and this is a good example. Finally, after you pass beginner stage. You might consider a bigger step step to a higher goal. But now, think about it cope with the current situation for beginners.

Pain

About injuries, I still can not give you advice. Unless you have a sharp pain in the joints or pain at the site by running can reduce pain. However, if you have a sharp pain, or joint injuries, and quickly stopped, otherwise it will run the more the worse. Runner’s best friend is ice and rest. In fact, every time you exercise, through the ice to cool your muscles and joints are very good, can help treat. Aspirin and ibuprofen are also a good medicine to prevent inflammation.

Once you ran a few kilometers and ran for a few months, you will want to start a real training program to make themselves further.

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Life is self-regulation

Life is movement; life is still in people has been debated. These two views are not comprehensive enough. Scientific references should be: “Life is regulating their physiological balance.”

Length of life of people affected by genetic around the world five longevity of life and the people in the area of ​​genetic factors, there are two China’s Xinjiang and Guangxi provinces and Changshou District of longevity. This view is consistent with the geneticist. Congenital factors are important, but acquired factors lies in regulating their physiological balance. So people actively trying to find life extension to the nature of the material.

After thousands of years of discussion, a biologist at the University of Louisville recently John Ritchie that reduce human radicals, the purpose of life to achieve growth. We use nature early Chinese medicine herbal decoction to people taking reasonable compatibility, (the amount of different agents) to blood circulation,  asics nimbus 14 strengthen blood function, eliminate free radicals, aging, is to regulate their physiological balance.

Scientists and psychologists also put great emphasis on “will to live” is essential for longevity. Especially the patient’s “will to live” on the heal effect plays an important role in regulating physiological balance itself plays a role in promoting. Of cancer has been reported over a pilot, because of its strong belief to overcome the disease, a firm will to live, and actively cooperate with medical treatment, the results of physical rehabilitation, return to the blue sky. There are many examples, as a scientist, said: Hope is the antidote of all disease, survival will be a powerful weapon against disease,   kayano 18 running shoes but also their physical balance adjustment subjective requirements, acquired maintenance and subjective efforts are also important.

Life is movement science, science movement work with rest, there is movement there is quiet, rest, movement music tho. In the course of people’s lives, everyone has viability, (vital rates). Speed ​​of the decision to release survival length of life, life is like a burning candle, flames more prosperous, the energy released sooner, it will quickly burn out. So the elderly exercise is more to science,  asics gel noosa tri 7 the best form of exercise walking and jogging. Running the faithful must position itself correctly evaluate their own, combined with human biological rhythms regulate their own physiological balance, exercise science and human biological rhythms combined with proper diet, moderate exercise and a balanced diet can be healthy and longevity!

Now is the high-temperature tough, sauna hot weather, climate change, human physiology, pathological changes were a certain impact, we have to follow Chinese medicine herbs herbs for summer consumption characteristics for appropriate clean up.

I wish to run faithful summer scientific training, regulating their physiological balance. Health and longevity!

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Weight loss, it is necessary so

1. Total calorie restriction diet

We know that the energy can be supplied to the body of the material, which we call pyrogen, including sugar, fat and protein. Fat is the highest thermal heat source material, l gram of fat in the body physiologically effective calorie burning is 9 kcal, sugar and protein is 4 kcal.

Weight loss should be limited to the total dietary calories, weight loss should be used during the high protein, moderate carbohydrates and a small amount of dietary fat, not fat as possible. Limit the total calorie intake, protein intake reduced accordingly. asics shoes Negative energy balance of the body to use fat for energy, it will also consume, the body break down some of the proteins involved in energy supply, while the protein on the human body is very important, essential and must therefore be sufficiently supplied.

Moderate carbohydrate intake, on the one hand can reduce insulin secretion, reduce body fat synthesis, on the other hand, reasonable sugar, you can make full lipolysis. Ketones generated in fat metabolism, asics men shoes carbohydrate metabolism only in the course of the five-carbon sugar assisted decomposition. Excreted ketone bodies are broken, you can also burn some extra calories.

Total calorie intake is reduced, often accompanied by inadequate intake of salts and vitamins. Therefore, during the weight loss should eat more fresh fruits, vegetables and seafood, because fiber-rich foods (such as whole wheat products, oats, etc.) have a sense of satiety without supply of energy while reducing heat absorption, is the most a good diet food.

2. Moderate intake of fat

To maintain the right amount of fat in the diet, asics women shoes weight loss may have some benefit. This is because: fat can inhibit the secretion of insulin and glucagon secretion, promotion of use of the body fat. In addition, the amount of fat will engender a sense of fullness, so that dieters are more natural to accept the low-calorie diet, without feeling hungry.

Total calorie intake is reduced, often accompanied by salts and vitamin intake is insufficient. Therefore, during the weight loss, you should eat more fresh fruits, vegetables and seafood. Fiber-rich foods (such as whole wheat products, oats, etc.) have a sense of satiety without supply of energy while reducing the absorption of calories is the best diet food.

3. Moderate-intensity exercise

Movement can be a way for the body can be divided into two categories: one category is anaerobic energy supply, asics gel kinsei 4 ie the relative lack of oxygen or oxygen supply in the case, mainly by ATP, CP and glycogen for energy decomposition anaerobic glycolysis for energy (glycogen is broken down into oxygen in the case of lactic acid simultaneously supplying body energy). Such campaigns can only last a short time (about l a 3 minutes). 800 m below the full run, sprint belong to anaerobic energy movement. Another type of aerobic energy, ie energy mainly from exercise glycogen (fat, protein) aerobic oxidation.  asics gel noosa tri 7 Since the movement of oxygen sufficient glycogen can be completely decomposed, releasing large amounts of energy, which can last for a long time. Jogging, brisk walking, dancing, cycling. Belong to such a campaign.

Thus, we can get a simple revelation: that is the great strength of the movement could not last a long time, the total energy consumption, which is not the ideal way to lose weight exercise; while lower intensity exercise because oxygen supply adequate and sustained a long time, more than the total energy consumption, more conducive to weight loss. The ultimate goal is to lose weight consume excess body fat, rather than reducing water or other ingredients.

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Exercise physiology research focus

(A) Study of maximal oxygen uptake

Direct determination by traditional methods maximal oxygen uptake (VO2max), experimental process is extremely complex. 20th century 5O years, the famous Swedish exercise physiologist Ostrander (Astrand) pioneered indirect determination of maximal oxygen uptake nomogram method. Indirect determination of maximal oxygen uptake method is confirmed after making the application of this indicator has simple, economical, fast and so on. Studies have shown that maximal oxygen uptake is to evaluate the endurance athletes important indicator of bodily functions, asics womens running shoes the two have a strong positive correlation. The emergence of automatic gas analyzer, making the practice of using a direct method for the determination exercise maximal oxygen uptake become a reality. Also makes the maximal oxygen uptake of this indicator in sports science and practical application of more extensive and in-depth. Currently, the maximum oxygen uptake athlete research and application of exercise physiology is still an important issue.

(B) on the oxygen debt Rethinking Theory

Oxygen debt doctrine Hill (Hill), Meyer Hof (Meyerhof) and Magnus Leah (Margria) and others in the 1920s and 1930s created and perfect. asics gel kinsei 4 running shoes The traditional theory that oxygen debt: During intense exercise, because the body can not be provided to meet the needs of movement of oxygen, this time for the body to anaerobic metabolism, resulting in a large number of lactic acid, thus forming oxygen debt. In the recovery period still have to maintain a high body oxygen level to oxidation of lactic acid, oxygen debt repayment. Over the years oxygen debt theory was an important theoretical pillars of exercise physiology.

Since the mid-1980s, some exercise physiologists launched on oxygen debt, oxygen deficit and anaerobic threshold after these three concepts of controversy, causing more people to high-intensity exercise,  asics gel noosa tri 7 running shoes whether in vivo hypoxia concern and interest . Pents (Bang), Brooks (Brooks), Gaisse (Gasser) and Khalida Adams (Haris) and others studies have shown that the human body engaged in high-intensity short-term recovery after exhaustive exercise early, blood lactate concentration continues to rise, and the oxygen consumption at this time already returned to resting levels; engaged in the process of prolonged exhaustive exercise blood lactate had already peaked, and in the subsequent course of the campaign gradually reduced, in continue to reduce the recovery period after exercise to the resting level, at which point the oxygen consumption was higher than the resting level. Demonstrated additional lactic acid and oxygen consumption after exercise no linear relationship. Thus proving the “oxygen debt” concept is not correct, put forward with “excess post-exercise oxygen consumption (EPOC)” concept.

(C) studies on individual lactate threshold

Human movement, asice gel noosa tri 8 runnning shoes as the exercise intensity increases, blood lactate levels will continue to rise, when the exercise intensity is increased to maximal oxygen uptake of about 60%, significantly higher blood lactate begins, the blood lactate inflection point is called as “anaerobic threshold.” Submaximal load exercise, the muscle tissue due to lack of oxygen causes anaerobic lactic acid is produced broad theory foundation. Which means that the muscles begin to hypoxia inflection point from aerobic to anaerobic energy to begin the transition. But there is much evidence that, at submaximal exercise, oxygen is not the real reason for the muscles produce lactic acid, so some exercise physiologist suggested to use lactate threshold instead of the anaerobic threshold concept.

Lactate threshold (LAT) concept is based on changes in blood lactate concentration and exercise intensity changes in the relationship concerned. clearance asics shoes When exercise intensity gradually increased, blood lactate changes occur two nonlinear inflection point, namely: when the blood lactate is 2mmol / L (mmol / l) occurs around the first inflection point; when 4mmol / L occurs around the second an inflection point. Currently, widely used at home and abroad blood lactate was 4mmol / L as the lactate threshold.

Stegrmann and Kinderman, who believe that lactic acid threshold without considering motion dynamics of the individual features. Because there is a big blood lactate inflection individual differences, they are based on exercise and post-exercise blood lactate kinetics characteristics, determined lactate threshold for each subject, saying this is the individual lactate threshold (ILAT), which proposed individual lactate threshold concept. asics gel kinsei 4 mens shoe

Because of individual lactate threshold improvement and relies on the improvement of maximal oxygen uptake, so it was decided to limit exercise capacity is an important indicator. Practice has proved that the individual lactate threshold intensity of the training is to improve exercise capacity limit of the best means to this end by the majority of coaches and athletes of all ages. Recently, studies of athletes in motion changes in individual lactate threshold, lactate threshold valve with self-guided exercise training has become the Exercise Physiology and Biochemistry of the important research topic.

(D) on exercise-induced fatigue research

Since 1880 Mosso (Mosso) began the study of human fatigue, exercise-induced fatigue on exercise physiology and sports medicine to become one of the core.

Kaposi Abramovich (Karpovich) the fatigue is defined as: “the work itself is the cause of fatigue is the phenomenon of decreased ability to work.” asics gel kinsei 4 womens shoe 1982 Fifth International Conference on Sport biochemistry, will fatigue is defined as: “the body’s physiological processes can not maintain its performance at a given level, and (or) can not maintain a predetermined intensity. “From the above definition can be seen, fatigue is a function of the body’s overall level of work efficiency or physiological phenomenon, should exercise training with the disease, and overtraining phase difference. Exercise-induced fatigue is a particularly complex physiological processes. It is caused by movement of multiple organ system functional changes and the combined result.  asics gel kinsei 4 t139n Therefore, we must from the perspective of the whole body to consider this issue.

Exercise Fatigue Fatigue can be divided into central and peripheral fatigue. And then from the hub to the skeletal muscle cells within the cell metabolism process, in the middle or a part of any comprehensive changes in these processes, can cause fatigue. Recently proposed control chain or exercise-induced fatigue fatigue catastrophe theory, are trying to illustrate various aspects of sports fatigue causes, so exercise fatigue theory better for a more scientific approach to grasp eliminate fatigue.

Currently, Exercise Fatigue from mere knowledge of the mechanisms of energy consumption or accumulation of metabolites, the combined effects of multiple factors to the development of knowledge. asics t214n Research level also has cells, subcellular changes in the structure and function of biological molecules or ions down to the level.

(E) on the effects of exercise on free radical metabolism studies

Harman in 1956 on the basis of molecular biology radical theory proposes that the conduct in vivo metabolic process will produce some by-products, these byproducts called free radicals. Also known as free radical radical, means the outer track comprising one or more unpaired electrons of molecules, atoms, ions, or groups.

Dillard and Davies et al study confirmed that acute strenuous exercise can increase the concentration of free radicals. asics triathlon shoes Free radicals may be linked to the following factors: First, the intense exercise to strengthen the body’s metabolic processes, increased production of oxygen free radicals; followed by vigorous exercise, the accumulation of lactic acid inhibits free radical scavenging activity of the enzyme, the radical clearance rate; third movement of the body due to some substances can be automatically generated radical oxidation, such as catecholamines, reduced cytochrome C, hemoglobin, myoglobin, and other substances in strenuous exercise can be automatically generated by oxidation of free radicals .

Exercise-induced free radicals content increases, will lead to strengthening of lipid peroxidation, while the tissue and cell damage. asics gel kinsei 4 These injuries manifested in the following aspects: ① sports anemia and hemoglobinuria. Strenuous exercise erythrocyte oxyhemoglobin autoxidation rate strengthened in order to produce large amounts of free radicals, the red blood cell membrane fatty substances peroxidation, reducing the cell membrane deformability, fragility, leading to hemolysis, hemoglobinuria eventually occur and sports anemia. ② cause muscle fatigue. After strenuous exercise, excess free radicals can attack muscle fiber membrane and the sarcoplasmic reticulum, thus compromising its integrity, resulting in a number of ion transport and metabolism disorders. asics gel noosa tri 7 men shoes Alternatively, you can make the mitochondrial respiratory chain is damaged, so that barriers to the formation of ATP, resulting in decreased ability of muscle work to accelerate the development of the fatigue process. ③ delayed onset muscle soreness. At present, evidence suggests that delayed onset muscle soreness and free radical damage.

Studies have shown that aerobic exercise can increase the body’s antioxidant enzyme activity during exercise can effectively remove excess free radicals produced. Also you can add expatriate antioxidants, such as vitamin E, vitamin C, and some medicine can effectively improve the body antioxidant capacity.

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