Working out at home

Working out at home was the best decision I have made. There are many advantages I will detail later in this article, but just the environment alone is much greater. For the money you put out on gym memberships, just one year would get you some great equipment for your home gym.

This article is designed to help you decide what to order, where to order, some good informational websites, one of my favorite programs, and similar things like that. The ideal place for a gym is in a room, be it a basement, spare room, etc. But if you don't have something like that, a garage will do just fine. Working at home may be for you, but it may not be. But as I said, it's been the best decision I've ever made. Here's a list of equipment you should consider buying:

-Pull-Up Bars, Dips Handles, and Leg Raise Station

These are nice to have around and are a nice addition to a gym. They run for around 100 bucks and a solid piece of equipment. But if you don't have the money, you can buy pull-up bars that attach in your door frame that run for about 15 bucks, and you can just do seated leg raises. The dips you can add them to your power rack for about 30 bucks. This is a good piece of equipment to have at a home gym.

Training

Specific or task-oriented fitness is a person's ability to perform in a specific activity with a reasonable efficiency: for example, sports or military service. Specific training prepares athletes to perform well in their sports.

Examples are:

• 100 m sprint: in a sprint the athlete must be trained to work anaerobically throughout the race, an example of how to do this would be interval training.
• Marathon: in this case the athlete must be trained to work aerobically and their endurance must be built-up to a maximum.
• Many fire fighters and police officers undergo regular fitness testing to determine if they are capable of the physically demanding tasks required of the job.^[8]
• Soldiers of the United States Army must be able to pass the Army Physical Fitness Test (APFT).^[9]
• Hill sprints, this training requires a level of fitness to begin with, the exercise is particularly good for the leg muscles. The army often trains doing mountain climbing and races.

• Menopause and Physical Fitness

  The menopausal period in women is frequently associated with many subjective complaints including vasomotor symptoms, sleep disturbance, alteration in mood, lowered libido, and musculoskeletal pain. All of these symptoms could lead to a lower quality of life. Physical Fitness has the ability to alleviate or even eliminate the effect of most of these. Women experiencing their menopausal period should engage in regular exercise to achieve better physical fitness. ^[10

Shoulder Workout

(video)

This beginner’s shoulder workout routine is going to start you off by developing some serious shape and tone to your shoulders. The muscles worked are the front, middle and rear (Deltoids) shoulders as well as the upper (Traps) shoulders. A strong set of well developed shoulders are vital as part of a well balanced physique. The shoulders muscles are used in a variety of pushing and pulling activities, so it’s important that they are kept in good condition to help prevent injury. If you want to develop a killer set of shoulders then give it a go.

This workout can be inserted into your current total body or split routine. It’s important to make regular changes to your workout to ensure that you keep progressing. Change your routine every 4 to 6 weeks.

The human shoulder is made up of three bones: the clavicle (collarbone), the scapula (shoulder blade), and the humerus (upper arm bone) as well as associated muscles, ligaments and tendons. The articulations between the bones of the shoulder make up the shoulder joints. The major joint of the shoulder is the glenohumeral joint, which "shoulder joint" generally refers to. In human anatomy, the shoulder joint comprises the part of the body where the humerus attaches to the scapula, the head sitting in the glenoid fossa.^[1] The shoulder is the group of structures in the region of the joint.^[2]

There are two kinds of cartilage in the joint. The first type is the white cartilage on the ends of the bones (called articular cartilage) which allows the bones to glide and move on each other. When this type of cartilage starts to wear out (a process called arthritis), the joint becomes painful and stiff. The labrum is a second kind of cartilage in the shoulder which is distinctly different from the articular cartilage. This cartilage is more fibrous or rigid than the cartilage on the ends of the ball and socket. Also, this cartilage is also found only around the socket where it is attached.^[3]

The shoulder must be mobile enough for the wide range actions of the arms and hands, but also stable enough to allow for actions such as lifting, pushing and pulling. The compromise between mobility and stability results in a large number of shoulder problems not faced by other joints such as the hip.

The benefits of banana

Banana health benefits are comparable to any other type of fruit. 

In fact, bananas have several positive benefits that many other fruits do not have.

These yellow-skinned fruits are ideal for health because they have a sweet taste that most people enjoy. 

Because of this, it is easy to implement bananas into a daily diet. 

Bananas are also convenient because you can carry them with you whenever you are in a hurry.

Knowing the banana health benefits and the other positive things that bananas can be used for will likely give you a new appreciation for this popular fruit.

A Banana a Day…

Instead of eating an apple each day for optimum health, the adage should state that a banana each day keeps the doctor away. 

The banana health benefits far outweigh those of the apple because it has many more vitamins and nutrients than their round counterparts.

Banana is the common name for an edible fruit produced by several kinds of large herbaceous flowering plants of the genus Musa.^[1] The fruit is variable in size, color and firmness, but is usually elongated and curved, with soft flesh rich in starch covered with a rind which may be yellow, purple or red when ripe. The fruits grow in clusters hanging from the top of the plant. Almost all modern edible parthenocarpic (seedless) bananas come from two wild species – Musa acuminata and Musa balbisiana. The scientific names of most cultivated bananas are Musa acuminata, Musa balbisiana, and Musa× paradisiaca for the hybrid Musa acuminata × M. balbisiana, depending on their genomic constitution. The old scientific name Musa sapientum is no longer used.

Musa species are native to tropical South and Southeast Asia, and are likely to have been first domesticated in Papua New Guinea.^[2][3] They are grown in at least 107 countries,^[4] primarily for their fruit, and to a lesser extent to make fiber, banana wine and as ornamental plants. In 2013 bananas were fourth among the main world food crops (after rice, wheat and maize) in financial value.^[5]

Worldwide, there is no sharp distinction between "bananas" and "plantains". Especially in the Americas and Europe, "banana" usually refers to soft, sweet, dessert bananas, particularly those of the Cavendish group, which are the main exports from banana-growing countries. By contrast, Musacultivars with firmer, starchier fruit are called "plantains". In other regions, such as Southeast Asia, many more kinds of banana are grown and eaten, so the simple two-fold distinction is not useful and is not made in local languages.

The term "banana" is also used as the common name for the plants which produce the fruit.^[1] This can extend to other members of the genus Musa like the scarlet banana (Musa coccinea), pink banana (Musa velutina) and the Fe'i bananas. It can also refer to members of the genus Ensete, like the snow banana (Ensete glaucum) and the economically important false banana (Ensete ventricosum). Both genera are classified under the banana family

,

Benefits of black cocoa

Eating for beauty doesn’t mean a lifetime sentence of salad (although leafy greens do wonders for your looks!). Indulge in the ultimate treat—chocolate—and reap some pretty major beauty and health rewards while you’re at it.

Chocolate and beauty

The good news is some chocolate can have significant beauty benefits. The not terribly bad news is, the only chocolate that can deliver these benefits is dark chocolate with at least 70 percent cocoa content—which doesn’t apply to most treats found in the candy aisle at the grocery store, so choose wisely.

On the heart front, “cocoa contains naturally occurring plant substances called flavonoids that help keep platelets less sticky, decreasing your risk for heart attack or stroke from a clot,”  Nutrition Advisor.

-increases blood turnover

-lowers blood pressure

-rich in vitamins

-slows the signs of aging

Physical properties

Cocoa solids can range from a light brown to a deep reddish brown color. The varying color corresponds to the pH value of the cocoa. Safe, acceptable pH for cocoa ranges from 5.4 to 8.1 depending on how processed the cocoa powder is. Cocoa with a pH of 5.4–5.8 are considered natural powders and have a light brown color. Lightly alkalized cocoa solids have a pH of 6.8–7.2 and are a darker brown color. Moderately alkalized cocoa solids have a pH of 7.2–7.5 and have a deep reddish brown color, and heavily alkalized powders with a pH of 7.5–8.1 have dark red and black colors.^[2]

Back Workout

(video)

When it comes to back exercises, most men favor pullups and lat pulldowns. It's no wonder, since these two movements primarily target the latissimus dorsi (a.k.a. lats), your largest back muscle. And that probably explains why the average guy's back workout rarely consists of anything else. Trouble is, "largest" doesn't mean "only." Think of it this way: Focusing solely on your lats is sort of like working your chest but skipping your abs; and you'd never treat your "front" that way.

"Training the muscles surrounding your lats, particularly your rhomboid and trapezius muscles, will quickly add strength and size to your upper body," says C.J. Murphy, owner of Total Performance Sports, in Everett, Massachusetts. Your rhomboids and trapezius stabilize your shoulder blades, which allow your shoulder joints to move your arms in every direction. By developing these muscles, you'll add mass to your upper back and rear shoulders, and see improvements in every upper-body lift. 

  How to Do This Workout    

This four week plan will help you chisel your back in about 25 minutes a week. Before you begin, complete the workout progress diagnostic. Then follow this workout and retest yourself every week. You'll perform the assigned workout only once during the week.

The human back is the large posterior area of the human body, rising from the top of the buttocks to the back of the neck and the shoulders. It is the surface opposite to the chest, its height being defined by the vertebral column (commonly referred to as the spine or backbone) and its breadth being supported by the ribcage and shoulders. The spinal canal runs through the spine and provides nerves to the rest of the body.

Muscles of the back

The spine is bordered by several groups of muscles, including the intertransversarii muscle which facilitate movement between the individualvertebrae, and the multifidus spinae, which facilitate the movement of the spine as a whole.

Other muscles in the back are associated with the movement of the neck and shoulders. The trapezius muscle, which is named from its trapezium-like shape, runs between the neck, the anterior chain, the two shoulders, and the thoracic vertebra, T12. The large latissimus dorsi make a triangle from the shoulder to the hip.

FOR HOW LONG CAN I HAVE THE BODY FITNESS?

The person must have:
Gender: Male.
Age: 17 to 36 years.
Length: 168 to 188 cm.
Bodyweight: Among weight or average weight.
Construction of bone, bones or bones narrow middle.
Type of muscle: muscle short and long muscles.
Activities during the day: no obligations, duties at school or at work (no more than 8 hours per day).
Other sports activities: no more than 1 time per week: athletics, football, basketball, etc..
Health condition: good, without serious problems.
Dietary habits: 5 servings per day, minimum 4 servings.

As in any sport in bodibildingut sport and fitness practitioners to begin to deal with this sport, from day one should know all practitioners tyre.To tasks must go through several stages that are called differently: the initial phase, intermediate, phase advanced, professional and veteran it.
The initial phase of practitioners - 6 months exercises, phase mediators of 6-18 months, the advanced stage of 1.5 - 3 years, 5 years on the professional stage and stage veteran exercises over 20 years exercises.

INITIAL PHASE
The initial phase starts from the first day that begins acting exercises.
In the initial stage acting exercises 2 to maximum 4 weeks for all muscles of the body referred to as heating and preparation of all muscle. Acting one day need to exercise some certain muscle groups and the next day some other groups muscle.So within two exercises should be practiced all the muscle groups and some of the exercises should be repeated 2 weeks.
To select muscle groups to exercise type and number, then the number of series, repetitions that should be executed, it is necessary to set out the professional coach by not acting himself.
Never dare you not appoint an acting exercise for themselves because they can suffer bone and muscle injury. The coach is the one who should know anatomy of the body, bones and muscles, human and recognizes the effect of any exercise on the human body.
After 2 weeks of exercises after completing preparation of acting muscle exercises should be of 1-3 months muskujve.Duhet different groups to have certain preliminary exercises and series and repetitions for each exercise by professional trainer in order to achieve growth Acting muscle strength by strengthening the ligaments and bones.
As for exercises that should make initial acting during this period of 3 months in rare cases up to 6 months (when not acting advice you follow the instructions of the coach, and not exercising regularly) fitness club has drafted plans which are especially designed for beginner exercisers that are certain exercises, repetition, series, rest between series, exercise time and all necessary advice for beginner exercisers.
After completion of the initial phase acting notes these changes, RESULTS:
Increasing force, from 3-5 times more, which means that if there is an acting exercise with weight of 10 pounds in 3 months is able to carry the weight of 30 or 50 kilograms.
Strengthen ligaments and bones, bones earn a higher density of minerals, regulated digestive process - metabolism, regulation of bedtime and also seen an increase in muscle posafilluar therefore increase muscle masses in all parts of the body.
The initial phase is very crucial stage for practitioners, because during this phase practitioners must learn the technique of regular exercise, then the correct way to exercise performance.

Time devoted to body

The human body mostly consists of a head, neck, special body parts, two arms and two legs, as well as numerous internal organ groups such as respiratory, circulatory and a central nervous system.

Antonym

In the views emerging from the mind-body dichotomy, the body is considered in behavior and therefore considered as little valued^[2] and trivial in comparison to mind, spirit or soul. Materialistphilosophers of mind maintain that the mind is not something separate from the body, but is produced by physiological functions of the brain.^[3]

General fitness training works towards broad goals of overall health and well-being, rather than narrow goals of sport competition, larger muscles or concerns over appearance. A regular moderate workout regimen and healthy diet can improve general appearance markers of good health such as muscle tone, healthy skin, hair and nails, while preventing age or lifestyle-related reductions in health and the series of heart and organ failures that accompany inactivity and poor diet.

Diet itself helps to increase calorie burning by boosting metabolism, a process further enhanced while gaining more lean muscle. An aerobic exercise program can burn fat and increase the metabolic rate.

Sports-specific training

Sports Specific Trainers can help improve strength, flexibility and stamina to improve performance in specific sports.[1] Options include increasing arm strength for tennis playing or improve strength and core stability providing better balance.

Sports specific training is all about developing physical conditions to improve performance and skills at a particular sport. Also, understanding the needs of the game, training/practicing at the correct pace, in order to meet sports requirements.

For all those who think they do not have time devoted to their body and health.
4 workout per week x 4 weeks = 16-week workout in 4 months.
3 month x 16 months = 48 exercise workout.
48 x 1 hour workout = 48 hours.
48 hours / 24 hours = 2 days.
3 months x 7 days = 90 days
90 days - 2 days = 88 days fitness workout.
Within 90 days, can not be found 2 days to maintain your health and body?
If you calculate for 1 year:
1 year = 12 months.
12 months = 365 days.
4 workout per week x 4 weeks = 16 drills per month.
12 month x 16 months = 192 workout drills per year.
192/24 hours = 8 days.

Fibre

Plant fiber is part of that care and maintenance of the plant structure.

Fibers found inside plant cells. Parts of plants that we consume, bark, seeds, roots, leaves, trunk, all fibers are therefore contain soluble fiber and insoluble. Carbohydrates are also composed a rich source of fiber.
Fibre in the group of carbohydrates that separates the chemical structure and not allow them to dissolve in the human body and help penetrate blood.Fibre intestinal transport of food and also expand along the inner walls of the colon so that waste spend on food and fiber easy.Substancat pass undigested through the intestines and also diving water.Fore many times in the intestines and therefore mitigate enable normal stool.
Fibers are usually divided into two categories: insoluble fiber also referred to as the tharmëtuara fiber and soluble fiber also referred to as the viscous fiber.

Fibre to the prevention and treatment of constipation.
Hold water insoluble fibers in the colon, where it provides ease and expand the insoluble Gut.Fibrat also accelerate the time of passage of food through the intestine mbeburinave which means that harmful bacteria in the gut does not stick and can not be damage the inner walls of the intestine.
And wheat bran are insoluble fibers that are used to treat constipation.
Some food items that contain high percentage of fibers:

Fibre supplements (or fiber supplements) are considered to be a form of a subgroup of functional dietary fibre, and in the United States are defined by the Institute of Medicine (IOM). According to the IOM, functional fibre "consists of isolated, non-digestible carbohydrates that have beneficial physiological effects in humans".^[1]

Fibre supplements are widely available, and can be found in forms such as powders, tablets, and capsules. Consumption of fibre supplements may be for: improving dietary intake, lowering blood cholesterol, alleviating irritable bowel syndrome, reducing the risk of colon cancer, and increasing feelings of satiety.

Excessive fibre intake can lead to fluid imbalance, dehydration, mineral deficiencies, nutrient and drug interactions, and other medical problems.

The American Dietetic Association recommends that the average adult consume 25 to 38 grams of dietary fibre per day.[2] However, research has shown that the average American only consumes 14 to 15 grams per day.[2] To reach the recommended amount of fibre, consumption of dietary fibre from foods (e.g. plants, vegetables, legumes, and grains) instead of supplements is preferred because they contain additional beneficial nutrients and non-nutritive components (e.g. antioxidants and phytoestrogens). Nevertheless, a fibre supplement may be needed to prevent constipation when food intake is low, which is the case among inactive elderly. A cereal bran such as psyllium seed husk, or a synthetic fiber such as methylcellulose is often used in this case.

Food	quantity	Fibre (gram)
Apples	1	3.0
Orange	1	2.0
Bananas	1	2.0
Pears	1	4
Strawberry	1 gotë	4
Broccoli	1	2.7
Carrots	1	2.9
Spinach	1/2	2
Red Cabbage	1/2	3
Corn	2/3	1.6
Cereal	1	0.5
White bread	1	0.4
Bizele	2/3	3.9
Kidney bean	1/2	6.5

Muscular strength

The ratio between the force and velocity

Since the development departments of force is one of the components or the most important features of modern sport bodibildingut and of course in general, then logically complete and fair question: what else correlation exists between these two important psychological properties.
Accelerated tempo exercises which mainly depend on the specificity of sports branch, positive impact on the development of speed and that there is more dependence between force and improving the speed improvement, because the force is one of the factors of speed. It is documented that improved results from training the speed which has increased muscle strength engaged in muscular action.

Relation between strength and stamina

Strength is an important factor in local muscle sustainability. It is natural that it comes weight of 50 kg. used to execute certain exercise, in susbjektin different level of force, will cause various effects.
He who is poor would have to hire almost maximum strength for the acquisition of certain weight during exercise, while the duration of his work will be very short, so as to subject it stronger weight work same load will last much longer.

The ratio between the power and flexibility

Flexibility means the ability of performing movements with maximum amplitude and optimum strength. Would it be any less or more joints more flexible, since the man has some nodes that are more flexible, some less flexible, muscles depend on those who cross joints and control it, by the junction and muscle tissue.

Muscle is a kind of soft tissue of animals. Muscle cells contain protein filaments that slide past one another, producing a contraction that changes both the length and the shape of the cell. Muscles function to produce force and cause motion. They are primarily responsible for maintenance of and changes in posture, locomotion of the organism itself, as well as movement of internal organs, such as the contraction of the heart and movement of food through the digestive system via peristalsis.

Muscle tissues are derived from the mesodermal layer of embryonic germ cells in a process known as myogenesis. They are classified asskeletal, cardiac, or smooth muscles. Cardiac and smooth muscle contraction occurs without conscious thought and is necessary for survival. Voluntary contraction of the skeletal muscles is used to move the body and can be finely controlled. Examples are movements of the eye, or gross movements like the quadriceps muscle of the thigh.

Muscles are predominantly powered by the oxidation of fats and carbohydrates, but anaerobic chemical reactions are also used, particularly by fast twitch fibers. These chemical reactions produce adenosine triphosphate (ATP) molecules which are used to power the movement of the myosin heads.

The term muscle is derived from the Latin musculus meaning "little mouse" perhaps because of the shape of certain muscles or because contracting muscles look like mice moving under the skin.^[1][2]

Cardio exercises

Aerobic exercises have recently been so prevalent and applicable that have become almost an integral part of the program to all athletes almost without exception. The reasons for this are numerous, especially when considering the fact that these exercises reduce blood pressure, strengthen the heart and reduce the risk of heart disease, improve lung functionality and impact on reducing stress. The main reason why bodibilderët apply cardio exercises is reduction of the fatty layers. These exercises include various elements of bodibidingu, especially before competition become more intense, with the aim of achieving the definition faster and more pronounced muscle. Before starting either running or tape for outdoor jogging or biking, acting must be careful to pace began to slow ie. first start walking, walking speed and then after that start running, while the pace should be completed slowly diminishing, the one of the terminated immediately, because as early termination and at a rapid pace-once can cause stress to the heart muscle .
It is considered that the most appropriate time for cardio exercises and fat burning layers is early morning, before taking the morning ration, because the amount of glikogenit is low so quickly stimulates the body's burning of fat quantity of energy demanding.

Aerobic activities of high intensity are not always the right choice for bodibilderët, because besides that may affect the loss of total body weight can also be extremely tiring to bodibilderin taking into excess energy, especially when these exercises are extremely high intensity.
Before and during aerobic exercise should be a sufficient amount of fluid, Clothing and footwear be appropriate and adapted to the ambient temperature where the exercises developed and footwear that provides ankles.
Although aerobic exercises have begun to apply after the 70s, watching the whole bodibilderët compared with many other sportsmen have later start applying them in their exercise programs. Now there is no competitor that does not apply bodibildingut a whole spectrum of aerobic ushrtrimeve, fully aware of the effects of multilateral exercises bodibildingut poztive addition to exercise primary importance.
Aerobic exercise (also known as cardio) is physical exercise of relatively low intensity that depends primarily on the aerobic energy-generating process.^[1] Aerobic literally means "living in air",^[2] and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism.^[3] Generally, light-to-moderate intensity activities that are sufficiently supported by aerobic metabolism can be performed for extended periods of time.^[1], the intensity should be between 60-85% of maximum heart rate.

When practiced in this way, examples of cardiovascular/aerobic exercise are medium to long distance running/jogging, swimming, cycling, and walking, according to the first extensive research on aerobic exercise, conducted in the 1960s on over 5,000 U.S. Air Force personnel by Dr. Kenneth H. Cooper