Physiology

Cardio-Respiratory
*see Medical: How the Lungs (respiratory system) Function? goodnewshealthandfitness.wordpress.com

Physiological Adaptations to Training

“In this video we examined the physiological adaptations to training on the body’s cardiovascular system. By comparing the heart rates of two individuals, one a trained athlete and the other an untrained individual, we examined how increasing exercise intensity lead to an increase in oxygen demand to the working muscle and tissues which can be met by either increasing heart rate or stroke volume to ultimately increase cardiac output. Heart rate can only increase to a certain max, so how is the trained individual able to keep exercising at higher intensity while the untrained individual is not? To answer this we used an example using water guns to represent a beating heart. The trained individual was represented by a larger water gun, thus being able to pump out more “blood” per beat and the untrained individual was represented by a smaller water gun and had to fire faster in order to provide the same output. This is a metaphor to the cardiovascular adaptations to training. With training the hearts stroke volume increases and thus allows an individual to train at higher intensity when the heart rate has already reached its max. There are many other physiological adaptations to training consistently, this being one of the most important. If an individual can train their heart to perform more efficiently there is less strain placed on their heart, which can potentially help reduce risk of future cardiovascular disease and increase overall health.”

Exercise Physiologist Demonstrating VO2 Max Testing
https://youtu.be/A2z0l9B6aGE
“VO2 max (also Maximal Oxygen Consumption, maximal Oxygen Uptake, Peak Oxygen Uptake or Aerobic Capacity) is the maximum capacity of an individual’s body to transport and use oxygen during incremental exercise, which reflects the physical fitness of the individual. Maximal Oxygen Uptake (VO2 Max) is widely accepted as the single best measure of cardiovascular fitness and maximal aerobic power.”

Venous Return, cardiac output, during exercise

Energy Enhancers (ATP)

Ribose for Health and Performance By Richard A. Passwater, Ph.D. –
August 1, 2009 wholefoodsmagazine.com
‘..D-Ribose is a vital nutrient for producing energy in the body. Importantly, D-Ribose does not produce energy by an unhealthy stimulating action, but by the natural process of making the body’s all-important energy storage compound, adenosine triphosphate (ATP).

D-Ribose is a vital nutrient for producing energy in the body. Importantly, D-Ribose does not produce energy by an unhealthy stimulating action, but by the natural process of making the body’s all-important energy storage compound, adenosine triphosphate (ATP)…”

RIBOSE Produces ATP = Energy

Does Ribose Really Energize? drweil.com
“..Ribose is a naturally occurring sugar made in the body from glucose and is an essential component of ATP (adenosine triphosphate), the compound that stores and delivers energy in all cells. Ribose also occurs in RNA (ribonucleic acid), one of the main information-carriers of living organisms. Because ATP is rapidly used by muscles in high-intensity workouts and because RNA is important in protein synthesis, ribose supplements and energy drinks containing ribose are being promoted for energy enhancement and better exercise performance. The supplements are said to speed muscle tissue recovery after exercise, and limit post-exercise fatigue…”

The Miracle Sugar of Life for Fibromyalgia, Chronic Fatigue Syndrome, Heart Pathologies- Dr. Mandell

Increase Strength and Stamina with D-Ribose: Thomas DeLauer

=>Supplements

2017’s 10 Best D-Ribose Supplements esupplements.com

=>Food Sources

What Are Food Sources of D-Ribose? by MICHELLE FISK Last Updated: Jun 15, 2015 livestrong.com
“…Eggs and Dairy Products

Milk and eggs are excellent sources of riboflavin. One cup of skim milk contains 0.45 milligram of riboflavin, and one large, hard-boiled eggs holds 0.26 milligram of this nutrient. An ounce of cheddar cheese has 0.11 milligram of this vitamin. Eggs and dairy products also boast calcium, potassium, vitamin D and protein. These nutrients contribute to healthy bone mass and low blood pressure. Opt for low-fat or fat-free milk and cheese. Other options are high in fat and cholesterol, which can raise your bad cholesterol and contribute to heart disease….”

*see Medical: Parts of the Muscular System goodnewshealthandfitness.wordpress.com

Pre-Workout Tips

7 Foods You Should Never Eat Before A Workout by Rubby WilliamDecember 12, 2016 5:25 AM mindbodygreen.com
“…4. Dairy

Dairy is delicious, but it can make you sleepy and sluggish. Therefore, you should avoid eating or drinking dairy two hours before a workout because it will make you feel acidic, lethargic, and you may even face extreme burping.
5. Protein bars


6. Fatty foods

When it comes to pre-workout foods that you should avoid, some of them are obvious: Think cheesecake, hamburgers, and so on. But you also may want to avoid healthy fats such as avocados and nuts, as they contain high fibers and up your chance for gassiness.
7. Fruit juice..

Almost all juices contain a high amount of natural sugars but less or zero fiber to help absorb energy. There’s no doubt that orange juice contains vitamin C along and other essential nutrients, but it allows you to use up energy from the juice instantly and suffer a drop in blood sugar level after the gym session.

Try eating an apple before starting your workout. It’s a much better choice; trust me.

..”

*fibers

Low Fiber Foods Before a Marathon
healthyeating.sfgate.com
“…As fiber is indigestible, eating high-fiber foods before a race can cause a feeling of fullness and discomfort, keeping you from performing your best…

Fiber is an essential part of your diet, although it is indigestible. As it passes through your gastrointestinal tract, fiber absorbs waste from your body, carrying it out as solid waste. Fiber can be either soluble or insoluble. Insoluble fiber adds bulk to your stool and slows digestion. Soluble fiber absorbs water, forming a gel, that speeds digestion and the passage of stool. Though important for overall health, both soluble and insoluble fiber produce undesirable effects during a marathon….”

-Should Eat


Pre-Workout Nutrition: What to Eat Before a Workout
healthline.com
“…Good nutrition can help your body perform better and recover faster after each workout.

Optimal nutrient intake prior to exercise will not only help you maximize your performance but also minimize muscle damage (1).

This is a detailed guide to pre-workout nutrition. It contains everything you need to know.
..

Carbs Your muscles use the glucose from carbs for fuel.

For short- and high-intensity exercise, your muscle and liver stores of glycogen are your muscles’ main source of energy (3).

But for longer exercises, the degree to which carbs are used depends on several factors. These include the intensity, type of training and your overall diet (3).

Your muscles’ glycogen stores are limited. As these stores become depleted, your output and intensity diminish (4, 5, 6).

Studies have consistently shown the ability of carbs to increase glycogen stores and utilization while boosting carb oxidation during exercise (6, 7, 8).

Carb loading, which involves consum…

If Your Workout Starts in 1 Hour or Less

Greek yogurt and fruit
Nutrition bar with protein and wholesome ingredients
A piece of fruit such as banana, orange or apple

Keep in mind that you don’t need to eat many pre-workout meals at different times. Just choose one of these.

For best results, experiment with different timings and compositions of your pre-workout meal…”
*see Health: Nutrition-Macronutrients goodnewshealthandfitness.wordpress.com/

Different Types

What Is The Best Workout To Improve Aerobic/Anaerobic Endurance? bodybuilding.com
“.. What’s The Difference Between Aerobic And Anaerobic?
Aerobic means “involving or improving oxygen consumption by the body”. Aerobic exercise, therefore, enhances respiratory and circulatory efficiency by improving oxygen consumption. Aerobic movements require oxygen to generate force, and enlist slow-twitch muscles for activity over sustained periods of time (minutes to hours). Examples of aerobic exercise include cardio, jogging, cycling and running marathons. ..

Aerobic Endurance

The best way to increase aerobic endurance (in my opinion) is through cardiovascular exercises. These include skipping, jogging, walking, swimming, etc. I will include methods to increase aerobic endurance for the following 3 stages:..

Exercise Recap

Combining all those different workouts and techniques will yield the best anaerobic and aerobic endurance. Pay attention to the following factors:

The jogging interval training involves the Glycogen-Lactic Acid System and the Aerobic System. It develops the slow-twitch muscle fibers well and it produces an increase in endurance speed while jogging.

The weightlifting focuses on heavy compound movements such as deadlift, bench press, squat, military presses in a 6-12 range so the fast-twitch fibers are well activated. We focus on power ATP surge here so that both A and B type fast twitch fibers take part in the activity. We do drop sets to increase Lactic Acid resistance….

Biking

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“I’ve been biking more than usual lately with this national biking competition, which we record our miles online. Prior to this competition, I’ve been biking as much as I can-back and forth to work, doing errands around my small town community, etc…

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Jump Rope

#jumprope #jumpropeworkout Great alternative #cardioworkout 😊

A post shared by Healthfitnessguru (@healthfitnesslifeguy) on Dec 14, 2016 at 9:56am PST

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Outdoors

-Hiking up a Hill

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Racquetball

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Running
*see Fitness: “Safety” & Best Tips (Properly) When Running, Jogging, and/or Walking Outdoors goodnewshealthandfitness.wordpress.com

Photo & Video Sharing by SmugMug

“I try to run in a regular basis. As a former long distance runner (high school track my senior year), my coach would advise us to run as possible on “soft” ground (e.g. avoid hard pavement). Lately, I’ve been running around my former college “rubber” outdoor track.

Soccer

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Stair Climbers

When I go on trips, I try to find creative ways to do my cardio workout. One time, I did stair climbers in the “no-traffic” stairway of a hotel I was staying at for a conference in downtown Atlanta.

👍🏼#stairclimbers #cardio #legexercise #lowerbodyworkout

A post shared by Healthfitnessguru (@healthfitnesslifeguy) on Jan 17, 2017 at 3:55pm PST

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Swimming
*see Health: Be more safe in Swimming Pools? goodnewshealthandfitness.wordpress.com

Post Workout

-Stretches
*see Fitness: Various kinds of Stretches goodnewshealthandfitness.wordpress.com

-Nutrition

Do I Need to Eat After Cardio Workouts? Lizzie Fuhr for POPSUGAR Fitness | Jun 22, 2015 Topics: Cardio, postworkout snacks, fitness tips shape.com
“… When you’re training for a race and logging a lot of miles, do your best to eat 200 to 300 calories within 30 minutes of your workout. If you’re into kicking your butt with HIIT, intense sprints at the track, or kickboxing, nutritionists agree: you need to refuel and recover with a combination of protein and carbs. Clinical and holistic dietitian Esther Blum recommends a protein smoothie that includes a highly absorbable carb like banana or mango because it “shuts down your cortisol levels and stress hormones and raises your growth hormone levels to help you build muscle mass.”..
To help combat post-workout hunger after moderate workouts, women’s strength-training expert and author of Lift to Get Lean Holly Perkins recommends making sure you have a nutritious meal two to three hours prior to your workout, or enjoy a light pre-workout snack 30 to 60 minutes beforehand. When you fuel your body appropriately, you’ll be less tempted to grab the first thing staring you in the face when you walk out of the studio door!

You Might Also Like..”
*see Health: Nutrition-Macronutrients goodnewshealthandfitness.wordpress.com

=>Electrolytes

4 Ways to Get Electrolytes After a Workout By Sarah Stanley active.com
“..After a long workout, you might be tempted to reach for a sports drink to replace the electrolytes you just sweated out. If you do, you’ll likely be doing more harm than good.

These types of drinks contain massive amounts of sugar, which slows down the rate at which water enters the blood. They also are typically loaded with artificial ingredients, which isn’t doing your body any favors.

The best way to replace electrolytes is through real food. Instead of reaching for a sports drink, try one of these four electrolyte options that are good for your health and the earth..

Chia Seeds

Kale

Coconut Water

Vegetables

Foods Rich with Electrolytes Naturally | Top 10 Electrolyte Replenishes Foods

“1. Bananas
One of the best foods is Banana Containing Electrolytes,
Which is Greatest for Before and After Workout Foods.
Banana with Magnesium is an Electrolyte to Help
• Control Blood Pressure Levels,
• Treats Diabetes, Osteoporosis,
• Depression, Headache & Migraines.
• Lowers Risk from Grow Cancer & Asthma
• Treat Diarrhea

2. Brown Rice
The Manganese in Brown Rice Helps Body to Process
Carbohydrates & Proteins to Convert into Energy
• Also Contain Great Magnesium&
• Very Filling Food yet Low in Calories

Arria Belli https://www.flickr.com/photos/arriabe…
Rob & Dani https://www.flickr.com/photos/rob-qld…
3. Yogurt
An Excellent Source of Calcium
• Contains Probiotics “Good” Bacteria for your Guts
Treating Gastrointestinal Problems
• Electrolytes Found with Potassium & Magnesium,
Maintain Healthy Blood Pressure Levels

4. Eggs
Egg is of the Most Versatile Foods with Electrolytes
Because of its Healthy Nutrients. One Egg Gives More
than 100 Milligrams of Choline to
• Constructed Cell Membranes & Signal in Brain,
• Reduce “Bad” Cholesterol to lower heart disease,
• Feeling Fuller After Ate Eggs.

5. Spinach
Low Calories & Rich Healthy Nutrients, Greatly effective
To Energize Electrolyte in Body.
• Iron Helps Utilize Energy Effectively

6. Peanuts
Peanuts one of Best Foods Containing Electrolytes,
with Rich in biotin, copper, manganese, phosphorus,
Varieties of Vitamins.
– Rich in Mono-Unsaturated Fats
– Reduce Risk of Gallstones
7. Salmon
Rich Nutrients & Electrolytes like Phosphorus, Magnesium,
Calcium & High-Quality Protein. A lot Experts Recommend
to Eating Salmon & Other Fish.

8. Kale
Kale is Most Healthy like Spinach and it contains of
potassium, phosphorus, calcium &huge nutrients
vitamins such as vitamins A, C, and K
• Best Electrolyte Sources in Kale Hardly to be
Found in Other Foods.

9. Raisins
Unlike Fruit Grapes At Which they Came, Raisins has
Concentrated Source of Electrolytes, Vitamins, Energy,
& Minerals Makes it Perfect for Workout Consuming.

10. Potatoes
Potatoes Contain Many Vital Nutrients
– Potassium,
– Calcium,
– Magnesium,
– Phosphorus
– Rich vitamin C, B-6.
If You Need to Add Electrolytes to a Meal, Potatoes are
Easiest & Most Versatile Choicest to Boost Electrolytes
..”

20 Electrolyte-Replenishing SnacksAugust 3, 2011 by Anna Monette Roberts popsugar.com
“..After an intense workout, be sure to mix up and munch on the following snacks that are rich in the top four essential electrolytes: sodium, potassium, calcium, and magnesium chloride…”

*see Medical: Endocrine System goodnewshealthandfitness.wordpress.com

What other cardio workouts you like doing for fun?

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“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

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