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Boost Your Leg Power With These Exercises

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The legs help people in most activities of daily living, such as going from one place to another or playing basketball. They also assist in various types of movements, which include standing, walking, running, and jumping. Thus, training them is vital, as losing their power prevents a person from accomplishing his tasks. In line with boosting one’s leg power, the following exercises can be done.

Interval Sprints

Sprinting is a key exercise for promoting leg power and speed. According to Fitness, short sprint interval training or SIT is very challenging; thus, it should be done on days when the person is not doing leg resistance training exercises. As per the publication, interval sprints boosts leg power and explosiveness. The premise is to sprint as fast as possible within ten to 15 seconds for a short distance, which is followed by a half-minute rest and then another sprint. It is added that the efficiency of the exercise relies on speed and not duration.

 

Jump Squats

Leg power can also be developed with jump squats. According to Muscle and Fitness, research found that people who use their body weight on jump squats had more than 40 pecent power as compared to using a weighted barbell. As per the publication, the person stands with his feet shoulder-width apart. Next, he quickly drops down into a squat and then reverse, with his heels driven through the floor to jump as high as he can. It is added that the exercise should be done at the start of the leg workouts, since the fast-twitch fibers are not yet exhausted.

Broad Jump

Broad jumping is one of the exercises that enhance leg power. According to Breaking Muscle, it involves coiling the person’s torso, which is followed by an explosive movement of the chest, arms, hips, and legs.

As per the publication, the broad jump has three phases, load, explode, and transition. The load phase begins with a fast downward arm swing as he coild his torso down to the tops of his thighs. Then, he shifts his weight forward over his toes and on the balls of his feet. This is to prepare for a forward movement using the bodyweight. Next is the explode phase, in which the person violently swings his arms out in front of him while driving his hips forward and springing off of his toes. The person also opens his chest to the target and explosively extends at the hips and the ankles. This is followed by a second explosion of the hip, while milding flexing the spina and bringing the feet far in front of him for landing. The last phase is transition and it involves landing the heels first in a bent-knee position, shifting the person’s weight back to the balls of his feet to do another repetition as quickly as possible.

Barbell Squat

Barbell squat is a weight resistance training for leg size and power. According to Body Building, the person starts with the barbell supported on top of the trapezius or traps. Then, the chest is up and the head is facing forward. The person assumes a hip-width stance with the feet turned out as support. Next, the person lowers by flexing his knees, with the hips prevented from moving back as possible. It is a good practice to align the knees with the feet and to keep the torso upright. The person continues all the way down, keeping the weight in front of the heel. Once the upper legs contact the lower legs, the person drives the weight upward.


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Health

Weight Loss Tips Recommended by Personal Trainers

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Weight loss is something that we all struggle with. Sometimes we are successful in reducing our weight but more often than not, the number in the weighing scale slowly creeps back up. Most of us have already tried the latest diet trend in the hopes that it will lead us to a better looking us, but then, life happens and we forget that we are on a diet or that we feel frustrated with the lack of results. Still, we keep on finding ways to get rid of the excess pounds that we are carrying. With that being said, it might be a good idea for us to stop for a while and take stock of what personal trainers have got to say about losing weight. Who knows? We might pick up a thing or two about their weight loss tips that we can apply in our day to day lives. Here are some suggestions that you might want to consider.

Stay away from booze and sugar

If you really want to lose weight then ditch the sugar and booze. These two are known to be calorie-laden which is why they contribute to weight gain. If you can’t stay away from drinking alcoholic beverages, you can limit to a glass for girls and two glasses for men. As for the refined sugars, there are natural sweeteners available such as honey and stevia.

 

Don’t go more than 3 hours without eating

Although the exact science for this is still being studied, it appears that eating snacks in between meals can help keep your blood sugar levels steady. This means that your energy level will remain stable throughout the day and less sugar or carb binges which can cause weight gain on your part.

Mix your exercises up

Another tip that personal trainers have given with regards to losing weight is to mix your fitness routine as much as possible. Sticking to the same program for months will cause you to hit a plateau in your progress which can make you feel frustrated with the lack of improvement. A better option would be to mix your exercises so that your muscles will remain guessing as to which muscle group will be tested. The best part is that you are constantly strengthening and conditioning your muscles for a more even looking physique.

Drink plenty of water

Who would have thought that even the simplest act can do your weight loss goal a whole lot of good? Drinking water constantly can help flush the toxins from your body while ensuring that your skin remains properly hydrated. Water can also help improve digestion so that your body will be able to absorb nutrients from the food that you eat better.

These are just a few tips that you might want to consider the next time you are planning on shedding weight. What’s great about these fitness tips is that they are simple enough to follow but will get you amazing results in no time.

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Health

Study: Dietary supplements won’t help you live longer

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Doctors at Tufts University in Massachusetts, the US, say it’s pretty clear that supplement use has no benefit for the general population and is not a substitute for a healthy balanced diet.

Their research found that vitamins A and K, magnesium, zinc and copper were linked to a lower risk of death from heart disease or stroke — but only when they came from foods, abc7news.com wrote.

Coauthor Fang Fang Zhang, an associate professor of epidemiology at the Tufts University Friedman School of Nutrition Science and Policy, said getting nutrients in the right quantities from food was associated with a longer life.

 

In fact, Zhang said some supplements even appear to have health risks. People who took high doses of calcium supplements had a 53 percent higher risk of dying from cancer than people who were not taking supplements,

However, if you have been diagnosed as deficient in a certain nutrient, don’t stop taking it without talking to your doctor first.

The research team used data from 30,000 US adults who participated in a National Health and Nutrition Examination Survey from 1999 to 2010.

The research was published in the Annals of Internal Medicine.

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Health

Whitening products may damage teeth:Study

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Teeth whitening products – that promise to make your smile brighter – may also be causing tooth damage, a study has found.

Scientists at Stockton University in the US found that hydrogen peroxide, the active ingredient in over-the-counter whitening strips, can damage the protein-rich dentin tissue found beneath the tooth’s protective enamel.

The tooth is made of three layers: the outer tooth enamel, an underlying dentin layer and connective tissue that binds the roots to the gum.

 

Most studies of whitening strips have focused on tooth enamel, which contains very little protein.

The team focused on dentin, which makes up most of the tooth and has high levels of protein, most of which is collagen.

It is well established that hydrogen peroxide can penetrate the enamel and dentin. Previous work by the researchers showed that collagen in the dentin layer decreased when teeth were treated with whitening strips.

“We sought to further characterise what the hydrogen peroxide was doing to collagen. We used entire teeth for the studies and focused on the impact hydrogen peroxide has on the proteins,” said Kelly Keenan, associate professor at Stockton University.

The researchers demonstrated that the major protein in the dentin is converted to smaller fragments when treated with hydrogen peroxide.

In additional experiments, they treated pure collagen with hydrogen peroxide and then analysed the protein using a gel electrophoresis laboratory technique that allows the protein to be visualised.

“Our results showed that treatment with hydrogen peroxide concentrations similar to those found in whitening strips is enough to make the original collagen protein disappear, which is presumably due to the formation of many smaller fragments,” Keenan said in the statement.

The researchers point out that their experiments did not address whether collagen and other proteins in the teeth can be regenerated, so it is unknown if the tooth damage is permanent.

Next, they plan to further characterise the protein fragments released when collagen is treated with hydrogen peroxide and determine if hydrogen peroxide has the same impact on other proteins in the teeth.

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