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MECHANICAL LOADING
DURING DIFFERENT KINDS OF SQUATS
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The squat is a “bread and butter” exercise for
power athletes. The traditional squat
involves squatting with the feet
shoulder-width apart. The power lifting squat
involves a wider stance and a lower bar carry on the back than traditional
squat. The box squats require a vigorous hip drive to get you out of the hole.
British researcher found that the knees traveled past the toes during the down
portion of the traditional squat. The traditional squat placed greater strain
on the ankles and spine compared to the other movements. The power lifting squat
resulted in the greatest load on the hips. Choose a squat that meets your
strength requirements for sports and minimizes the risk of injury.
PALM COOLING BETWEEN SETS
INCREASES TRAINING VOLUME
§
Scientists from the Biology Department at Stanford University
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Appetite control is the key to weight loss and
weight management. People typically expend about 10 kilo calories (calories) per
minute during recreational forms of exercise. While
exercise promotes weight control, most people will not lose significant weight
through exercise alone. They must restrict calories. Exercise influences
appetite. Monster workouts that last for hours stimulate apatite An Australian
study showed that people were less hungry after aerobic training. Aerobics
exercise causes greater satiety (satisfaction of hunger) after training than
lifting weights.
FREE EXERCISE STRETCHING DECREASES MUSCULAR STRETCH AND ENDURANCE
§
Until recently, stretching was a pre-exercise
warm-up ritual. That changed after several studies showed that static
stretching decreased strength and power. Does the type of pre-exercise
stretching influence performance? Brazilian researchers from the University of Sao Paulo
Maximum leg press
strength and endurance decreased following static stretching, ballistic
stretching or proprioceptive neuromuscular facilitation (PNF) stretching. Ballistic stretching is high speed stretching
with bounce. PNF stretching involves a muscle contraction followed by a
stretch. Free exercise stretching decreases muscular strength and endurance and
might increase the risk of injury.
Adding
Sprints to
Continuous
Exercise
Increases
Fat Burning
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The body uses carbohydrates as fuel
at exercise intensities above 65
percent
of maximum effort. People can
maximize
fat used during exercise by
training slightly
below that level, which is know as
fatmax
by some scientists. Australian
researchers
found that by adding a series of
short sprints
during a continuous exercise,
fatmax increased
overall fat use. The study examined
the effects of
intermittent sprint exercise in
overweight
teenagers. Pending sprint did not
increase the
perception of to a continuous
exercise workout
might be a good way to burn more
calories.
Orange-Peppercorn
Chicken
348 CALORIES PER SERVING
Total time 50 minutes
MAKES 4 MAIN-DISH SERVINGS
2/3 uncooked brown rice
4 baby bok choy (1/2 lb. total),
Halved lengthwise
4 boneless chicken-breast halves
(4 oz. each)
1 ½ tbsp. julienned fresh ginger
6 finely copped green onions
3 tbsp. soy sauce
2 tbsp. rice vinegar
2 tbsp. canola oil
2 tbsp. minced peeled fresh ginger
1 tsp. minced garlic
Sugar
- prepare rice according to package directions.
- Meanwhile, line 10-inch Asian bamboo steamer with bok choy. Rub chicken with peppercorns and 1 tablespoon orange zest, then season with ¼ teaspoon salt; place on top of bok choy. Sprinkle with julienned ginger. Placed bamboo cover on steamer; steam over large pot of simmering water 8 to 10 minutes, or until chicken is no longer pink in the thickest parts when slit with knife.
- in small bowl combine green onions, 3 tablespoons orange juice, soy sauce, vinegar, oil, minced ginger, garlic, and pinch of sugar. Serve chicken and bok choy with sauce and rice.
The Accidental Citrus
At the delicious intersection of sweet and tart, ruby red
grapefruit isn’t
Just for breakfast. It adds a juicy punch to salads,
drinks and desserts.
Bite
into a gemlike section of ruby red grapefruit and instead of puckering, you’ll
find a grin spreading across your face. Ruby Red boasts all of grapefruit’s
refreshing tartness, but it’s tempered by an explosion of sweet juice that
seems almost sinful. The taste is complex and sophisticated, but it could have
easily never happened.
The very existence of grapefruit- and this wonderfully
balanced variety in particular- was, in fact, an accident. Grapefruit was first
discovered in the west indies during the 1700s, when the pollen of sweets
orange and East Asian pummelo mingled by chance in the tropical groves. And
though the new fruit was remarked on almost immediately- writers referred to it
as “the Forbidden fruit” before it had a name of its own- it took another
century for it to catch on in the Untied States.
From Florida , this citrus spread to Texas ’s
fertile, sunny Rio Grande
Valley
Celebrate one of
nature’s happiest accidents with these delicious grapefruit recipes. We took no
chances with the flavor of our grapefruit, hearts of palm & Shrimp salad,
which intricately balances the citrus zing of grapefruit with briny hearts of
palm, sweet shrimp and herby cilantro. Fro a cool sip of summer sunset in the
depths of winter, mix up one of our beautifully bitter Ruby-Red Grapefruit
Cocktails. Locked into each segment is a bright burst of flavor-one that we’re
lucky ever came into being
Pink Power:
An excellent source
of immunity-boosting
vitamin C, grapefruit
is also loaded with
heart-healthy fiber
and potassium.
Look to pink and red
Varieties for a dose of
lycopene, too; it may
help prevent cancer.
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