Marathon Training for Beginners

Marathon training will be challenging, but should be fun and enjoyable. Finishing a marathon is an accomplishment that less than 1% of people in the world can say they have achieved. You are about to be one of them!

Are you a beginning runner? Already a runner? Haven’t run in a long time? Either way, you can finish a marathon. Learning some of the basics will help you get started.

Motivation:

Building mental stamina is essential. It’s one thing to be motivated to begin training. It’s another to stay motivated every day. Naturally, we think running a marathon will not be easy. Even so, many finishers say it was even tougher than they thought. Staying motivated and developing the proper mindset is key to enjoying training and crossing the finish line with a smile on your face. 

Goals:

Finish time goals, weight loss goals, “just finish” goals…we all have a reason(s) for wanting to run a marathon. If your only goal is to lose weight, good luck. You’re likely to quit. You are likely to quit just like so many people who join health clubs each year for the same reason only to stop going after seeing little results in little time. You must have the right goals and reasons for running in order to be successful. 

Wear the right gear:

Treat your feet to a good pair of running shoes (or three!). Running shoes will be the most important piece of gear. Shoes are designed to fit feet with different arches, pronation, and more. Visit a local specialty running store to find the best shoes for your feet.

Nutrition:

Carbohydrates provide the fuel runners need. During marathon training, 65% of your total calories should come from carbohydrates, particularly complex carbohydrates. 10% should come from protein (you need 0.5 to 0.7 grams per pound of your body weight each day). 20-25% of your total calories should come from unsaturated fats. Be sure to get the nutrition you need to keep you strong and allow for adequate recovery.

Recovery:

Obviously, it is important to run as marathon training, but recovery is equally important. You should not run every day. Your body needs to rest between runs so it can recover from one run to the next, getting stronger between each run. Nutrition and eating the right foods at the right time also play a vital role in recovery. Take recovery days equally as serious as your running days.

Hydration:

On runs of an hour or more, carry fluids with you and consume 6-8 oz. every 20 minutes. During pre-training and marathon training, weigh yourself before and after each run to Rehydrate and get your body weight back to the weight it was before the run by drinking water or sports drink within the first hours after the run. 

Avoiding Injury:

Use your non-running days to rest and recover. Ice down any soreness, particularly in knees or shins (most common) four times per day for 15-20 minutes. Injuries often sneak up without warning. Doing all the right things right will minimize your chances of injury.

Pre-Training:

Before you begin marathon training, you should be able to run for at least 30 minutes without stopping. Distance is not important right now. You just need to get your body used to running.

Combinations of run/walks are great to use during pre-training because they ease your body into the exercise and minimizes the chance of experiencing a running injury.

It’s also a good idea at this point to go ahead and select a marathon and get signed up!

Training:

Your mileage should gradually increase each week with your longest run being 18-20 miles. You should then taper off in the final weeks leading up to the marathon to allow your body to recover from training and so you will be strong on marathon day. Having a 20-mile run under your belt will give you a major psychological advantage on marathon day.

Following is a suggested beginner marathon training schedule. The schedule assumes you have been running for at least 6-10 weeks at can run for at least 30 minutes without stopping (See 26-week schedule).

16-Week Marathon Training Schedule

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Total
1	3	Rest	4	3	Rest	5	Rest	15
2	3	Rest	4	3	Rest	6	Rest	16
3	3	Rest	4	3	Rest	7	Rest	17
4	3	Rest	5	3	Rest	8	Rest	19
5	3	Rest	5	3	Rest	10	Rest	21
6	4	Rest	5	4	Rest	11	Rest	24
7	4	Rest	6	4	Rest	12	Rest	26
8	4	Rest	6	4	Rest	14	Rest	28
9	4	Rest	7	4	Rest	16	Rest	31
10	5	Rest	8	5	Rest	16	Rest	34
11	5	Rest	8	5	Rest	17	Rest	35
12	5	Rest	8	5	Rest	18	Rest	36
13	5	Rest	8	5	Rest	20	Rest	38
14	5	Rest	8	5	Rest	9	Rest	27
15	3	Rest	5	3	Rest	8	Rest	19
16	3	Rest	3	Walk 2	Rest	26.2	Rest	34.2

Marathon Day:

Tapering in the final weeks before the marathon will help your body recover from marathon training and be strong for your big day. You will also want to carbo-load the week leading up to the race. Given the atmosphere at most marathons, you will likely feel full of adrenaline after leaving the starting line. Remember though, marathons are about endurance and pace is critical. Maintain pace to save everything you have left for your big finish!

πηγη:http://www.marathonrookie.com/marathon-training.html

Fitness Basics: Swimming Is for Everyone

No pain, plenty of gain from water workouts

Reviewed by Louise Chang, MD

Angela Lane has great memories of swimming during her childhood, spending endless summer days at the pool to find refuge from the Arkansas heat. She became a lifeguard as a teen, and she swam for fitness during high school and college.

Two years ago, things were different. At age 31, Lane weighed 200 pounds. She hadn't been in a pool for more than 10 years.

She began a weight loss program, and started to think about exercising again.

"People would tell me, 'You need to run or walk,' but when I tried that, my ankles and knees hurt," she says. "When I finally realized I needed to exercise, I said, 'OK, what do I like?' because if you like it, you're going to do it more."

She took to the pool. Her first goal was completing just one lap.

"Each week, I would get stronger and stronger," says Lane. "Swimming really began to strengthen, condition, and tone my body without those harsh, jarring effects of some of those other exercise programs."

Lane, a makeup artist in Little Rock, Ark., didn't realize how much swimming was helping her until she took a business trip: "I was running through the airport with my carry-on bag and I started to think, 'Wow, this is easier.'"

Easy on the Body

Exercise physiologist Robert A. Robergs says swimming is a good fitness choice for just about everyone, especially those who have physical limitations or who find other forms of exercise painful.

"It is a good, whole-body exercise that has low impact for people with arthritis, musculoskeletal, or weight limitations," says Robergs, director of the exercise physiology laboratories at The University of New Mexico in Albuquerque.

Water's buoyancy accommodates the unfit as well as the fit. Water cushions stiff joints or fragile bones that might be injured by the impact of land exercises. When immersed to the waist, your body bears just 50% of its weight; immersed to the chest, it's 25%-35%; and to the neck, 10%.

Athletes use water to rehabilitate after injury or to cross-train. People with arthritis or other disabilities use water to improve fitness and range of motion and to relieve pain and stiffness.

"Swimming is also desirable for people with exercise-induced asthma," says Robergs, "as the warm, humid air [around the pool] causes less irritation to the airways."

Fitness Benefits

Not only is swimming easy on the body, it's a great way to get fit, according to Tay Stratton, head swim coach at the Little Rock Athletic Club.

Swimming recruits all the major muscle groups, including the shoulders, back, abdominals, legs, hips, and glutes, she says. And because water affords 12 times the resistance as air in every direction, it really helps to build strength, she says.

"It's cardiovascular and strengthening at the same time, and not many workouts have that," says Stratton.

But can swimming help you lose weight?

There are some questions about how efficiently swimming burns calories, says Robergs.

"Research done on swimming showed that weight loss seemed more difficult," he says. "The theory is that the water submersion initiates a complex [nerve pathway] to lower metabolic rate." And with a lower metabolic rate, the body uses fewer calories to maintain normal function.

While Robergs says these explanations need further research, Stratton says swimming can be a boon for weight loss -- if you follow the same principles as with any other exercise, and challenge yourself.

For weight loss, Stratton recommends interval training, in which you push yourself hard for short spurts, and then drop back to a less-intense level of exercise.

"If you don't do interval training, it's just as if you're doing a slow walk," Stratton says.

Sue Nelson, aquatic program specialist for USA Swimming in Colorado Springs, Colo., has many success stories of obese clients who lost weight after they began working out in the water.

One man was 500 pounds, had rheumatoid arthritis, and had to quit work because he couldn't get around.

"He went from a wheelchair to a walker to crutches to a cane to nothing by working out in the water," says Nelson. "He became one of my employees and lost over 250 pounds."

How to Get Started

If you're ready to get started, experts recommend getting a swim coach or joining a masters swimming group in your area. Don't be intimidated by the name; 'masters' just means over age 20.

Masters swimming accommodates all levels, from beginners to advanced, and you don't have to want to compete to join. This type of group supports recreational swimming for fitness, and is a great way to learn technique -- which is everything in swimming.

Getting the rhythm of the strokes and the breath can be overwhelming at first. Coaches break it down and take you there slowly, practicing one part at a time.

If you're a beginner, start slowly. Try to swim for 10 minutes. Build up to a 30-minute workout, three to five times a week. Include a warm-up and a cool-down, and, in the middle, challenge yourself by working on endurance, stroke efficiency, or speed.

"I really encourage [new swimmers] not to get frustrated," says Stratton. "Swimming takes a long time. We're land-based; the water feels so foreign to us."

There's more than one way to tackle swimming. Before you feel comfortable putting your face in the water, you can practice drills with a kickboard, or even walk the length of the pool.

In fact, Nelson recommends that beginners start with vertical strength-training exercises in the pool. That means things like walking or jogging a length of the pool in waist-deep water, or doing some strengthening by sinking in up to the neck.

"Instead of swimming with improper technique," says Nelson, "we want to get them vertical to strengthen their core before they put their face in the water."

A comfortable swimsuit and a pair of goggles are all you need to start, say experts. You can even wait on the goggles if you're not ready to put your face in the water yet.

The Right Choice

When Lane started swimming regularly two years ago, she didn't feel good doing any other exercise. But after losing 20 pounds, and improving her strength and cardiovascular fitness, she was able to do fitness walking and, eventually, to run. She competed in her first triathlon this year.

For Lane, swimming was the right choice.

"It's a good way to begin to get back into fitness without having such trauma in the body. And it's also very relaxing," she says.

"Once you get your earplugs in and your swim cap on and you begin to swim, it's just you and the water. There's no cell phone, everything else just kind of fades."

Workout Finisher: The Triceps Exercises to Triple Your Size

Home › Training › Build Muscle › Workout Finisher: The Triceps Exercises to Triple Your Size

PRINT

 

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Top off your workout with these triceps exercises to add mass to your arms.

Chad Howse

Stuck with noodle arms? Your triceps account for about three-quarters of your arm, so it's about time to put some real work in on them. Adding these finishers to the end of your workouts will give them the beating they need. Now watch them grow! 

For these particular finishers you can expect to hit your triceps with a completely different set and rep scheme, increase blood flow, and maximize muscle growth.

Warning: Don't do them after every workout. Over a three-week period, focus on one muscle group, adding a finisher like this to your workout half to three-quarters of the days you're training.

Finisher 1

Cable Pushdown Burnout Set

Reps: 1 set of 50 reps

Tempo: Fast on both the concentric and eccentric contractions.

Squeeze and hold for one second at the end of the exercise and use a very light weight. If you fail before 50, rest for five seconds, then continue.

Finisher 2

Burnout Giant Set

This is essentially a three-phase dropset using different movements. Start with a heavier exercise, then drop down to lighter and lighter weights.

A1. Dips: 25 reps

A2. Skull Crusher: 25 reps

A3. Seated Dumbbell Triceps Press: 25 rep

the best running of the year

This morning I enjoyed the best run of the year. It was not the best because I set a personal record in time or distance or because I did it despite the bed begging me to hit snooze one more time. It was not the best because I perfectly timed my arrival at the end of Navy Pier as the sun broke on the horizon and got to take in my city coming to life.
It was the best run of the year because it was the last run. The last “training” run before 26.2. My favorite run of the year…..but not because it’s the last run, my favorite because it is so very different than any before or any yet to come.
Let me explain.

I am fortunate to train on two of the greatest running paths in the world. Chicago’s Lakefront Running Path and the Illinois Prairie Path in the Western burbs. Both beautiful in their own way and both buzzing with activity on any given morning or weekend. I have my favorite points along the way and great memories of runs past. Most importantly, they are both familiar and safe places for me to escape in a good long run.

During Marathon training season, you get to know those in training. You don’t know their names or their stories, but know them because you see them in their groups or on solo long runs, you see them when you know they don’t want to be out there and you see them getting stronger and more tired all at once. As summer comes to an end, the traffic thins as the city transitions into fall, preparing for the winter ahead. Runners run with a purpose now.

Over the last few weeks of training, runners along the path(s) are different then during the season. You can see the difference in their faces. This is the grind. You have to fight with yourself every morning to get out and run. These are not the hard miles, they are the tedious ones. Everything aches and your legs feel like lead pipes, so much effort to put one in front of the other. Long runs are in the rear view mirror and Marathon day dangles like a carrot in front of you. There are no milestones to achieve, nothing to celebrate, simply “easy” runs to keep your body in tune.

When eye contact is made with others in the grind, no words are exchanged, but there is a deep sense of appreciation for what each other has accomplished and a nod of support as if to say, “Good job, almost there.” It’s a comforting and uplifting non-verbal conversation.

The last run, however, is different. The mood is upbeat and energetic. A burden has been lifted and legs feel light and powerful. The end is here and everyone has a spring in their step. Smiles replace the furrowed brows of the last few weeks. Anticipation fills the air and you long for the race to be right now as you could run forever in this moment. I especially love watching those in from out of town. They are in awe of the magnificent track that we are fortunate enough to train on all season. The energy in the city is electric, charged by 45,000 runners, preparing mentally now, the physical part is done, for 26.2.

My Last run today was same as the last two years. A 4 miler to the end of Navy Pier at sunrise. From this vantage point, I can see all my favorite spots. The Adler, The Shedd, The South Shore Cultural Center, The point. As the sun rises above the lake, the skyline comes alive and I enjoy the moment of calm as I reflect on the enormity of it all.

The emotions and energy that make this seemingly pedestrian run the best run of the year are hard to describe. It’s just a feeling. A feeling of pride, accomplishment, brotherhood, respect and joy. My words don’t do it justice, but I hope, if you’ve ever experienced this feeling or do one day, that you feel as energized and high as I do right now. It’s a pretty spectacular place to be 48 hours before 26.2.

Η σημειολογία των δρόμων

Η εικόνα ενός ανθρώπου που τρέχει ερμηνεύεται με διάφορους τρόπους. Μπορεί ο άνθρωπος αυτός να θέλει να ξεφύγει από τους διώκτες του. Μπορεί, σε μια καλύτερη εκδοχή, να είναι ο ίδιος που κυνηγά άλλους. Ίσως πάλι, να πρόκειται για κάποιον που θέλει να προλάβει κάτι: ένα επαγγελματικό ραντεβού, μια δημόσια υπηρεσία που κλείνει στα επόμενα λεπτά για το κοινό, ή το τραίνο που αναχωρεί εντός ολίγου.

Κανείς δεν θα αμφιβάλλει για το σκοπό της φυγής αν, μαζί με αυτόν που τρέχει, τρέχουν κι άλλοι πολλοί, ενώ γύρω τους πέφτουν βροχή τα καπνογόνα. Η εμπειρία των τελευταίων ημερών στους δρόμους της Αθήνας, γύρω από τη Βουλή και την πλατεία Συντάγματος, παραμένει νωπή στη μνήμη μας επιβεβαιώνοντας του λόγου το ασφαλές. Η πρωτεύουσα γνώρισε χιλιάδες αγανακτισμένους δρομείς, περισσότερους από όσους στο Χρυσό Μαραθώνιο του φθινοπώρου.

Τα φαινόμενα καθίστανται περισσότερο αναγνωρίσιμα, όταν αυτός που τρέχει φοράει αθλητική περιβολή και ειδικά παπούτσια για τρέξιμο. Συνηθίσαμε να αποκαλούμε «δρομέα» αυτόν μόνο που πληροί συγκεκριμένους ενδυματολογικούς όρους και ακολουθεί ειδικό προπονητικό πρόγραμμα. Ποιος εγγυάται όμως ότι δεν είναι δρομέας κι εκείνος που καθημερινά τρέχει για να προλάβει τα επαγγελματικά του καθήκοντα, να εξασφαλίσει τον επιούσιο, ή να φανεί συνεπής απέναντι στις υποχρεώσεις του;

Στους αγώνες, ωστόσο, κανείς δεν απορεί για το ρόλο του καθενός. Ποιοι δηλαδή υποκρίνονται τους δρομείς και ποιοι τους φιλάθλους. Αν και θα πίστευε κανείς πως, περισσότερο από όλους τρέχουν οι διοργανωτές, παρά οι ίδιοι οι αθλητές. Ο Ουμπέρτο Έκο υποστηρίζει ότι όποιος παρακολουθεί αθλητικό θέαμα ερεθίζεται, φωνάζει και χειρονομεί, εκτονώνει την επιθετικότητα και τιθασεύει την αγωνιστικότητά του. Με άλλα λόγια, επιτελεί σωματική και ψυχική άσκηση!

Τελικά, ποιος αθλείται περισσότερο; Γνωρίζουμε ότι η εκτόνωση των φιλάθλων δεν οδηγεί, όπως στη διάρκεια της άθλησης, σε αύξηση της ενέργειας και στην απόκτηση αυτοελέγχου και αυτοπειθαρχίας. Η εικόνα των δρομέων στον τερματισμό μιλάει από μόνη της. Οι περισσότεροι βρίσκονται ξαπλωμένοι ανάσκελα στο ταρτάν, ή παραμένουν όρθιοι με τη μέση διπλωμένη σε βαθιά επίκυψη. Η σημειολογία του σώματος δηλώνει, στην προκειμένη περίπτωση με τον καλύτερο τρόπο, την ανάγκη να πάρουν ανάσα χρησιμοποιώντας επικουρικούς αναπνευστικούς μυς. Άσχετα αν μερικοί παρεξηγούν τη συμπεριφορά αυτή, παρερμηνεύοντάς την ως ένδειξη εξάντλησης, ή ευχαριστήριας προσευχής.

Πρόσφατα, στο περιοδικό RUNNER, δημοσιεύτηκε ένα αφιέρωμα για τα διάφορα δρομικά στυλ. Υποστηρίζεται ότι ο τρόπος που τρέχει ο καθένας είναι μοναδικός. Είναι ανέφικτο να βρεις δυο δρομείς που να τρέχουν με το ίδιο ακριβώς στυλ. Άλλοι γέρνουν το σώμα τους μπροστά, άλλοι το φέρνουν σε υπερέκταση, μερικοί προτιμούν να προσγειώνονται στις μύτες των ποδιών και άλλοι στις πτέρνες. Κάποιοι διασταυρώνουν τα χέρια μπροστά στο στήθος, ενώ άλλοι κρατούν τις γροθιές τους ερμητικά κλειστές. Μολαταύτα, υπάρχει για όλους ένα συγκεκριμένο δρομικό στυλ που μπορεί να θεωρηθεί ως το πιο αποδοτικό και ενεργειακά λιγότερο δαπανηρό.

Δεν μπορεί όμως κανείς να παρέμβει δραστικά στην προσωπικότητα του άλλου. Ο τρόπος που κάθεται, το στυλ που υιοθετεί για να τρέξει, η μορφή που εμφανίζει όταν περπατά, η πειθώ στις συναλλαγές του με τους άλλους, οι ξεχωριστές ικανότητες και δεξιότητες που αποτελούν το σύνολο των χαρακτηριστικών του, οτιδήποτε συμβάλλει στη σύνθεση της προσωπικότητάς του, πρέπει να γίνονται σεβαστά και όχι αντικείμενο διαπραγματεύσεων. Ο Έκο επανέρχεται όταν φωνάζει: «Ο αθλητής είναι ήδη ένα ον που έχει υπερασκήσει ένα μόνο όργανο, που κάνει το σώμα του εστία και αποκλειστική πηγή ενός συνεχούς παιχνιδιού. Ο αθλητής είναι, με άλλα λόγια, ο Άνθρωπος που Γελά (από το ομώνυμο μυθιστόρημα του Βίκτωρα Ουγκώ)».

Ο σωστός αθλητής δεν είναι ένα μονοσήμαντο ον. Μια καλοκουρντισμένη δηλαδή μηχανή που έχει ρυθμιστεί να επιτελεί μια και μοναδική λειτουργία. Ο άνθρωπος είναι πολυσύνθετος, πολυσχιδής και πολυσήμαντος. Ανήκει στο χώρο της ουτοπίας οποιαδήποτε προσπάθεια να τον κατατάξεις και να τον ταξινομήσεις σε κατηγορίες και φόρμουλες συμπεριφοράς. Και το τρέξιμο μπορεί φυσικά να αντιπροσωπεύει μια δραστηριότητα απόλυτα συμβατή με τη βιολογική μας κληρονομιά, αλλά δεν παύει να είναι μια εγκεφαλική λειτουργία. Κάτω από ιδανικές συνθήκες μάλιστα, μπορεί να μετεξελιχθεί σε πνευματική ανάταση του νου και της καρδιάς. Μια ευκαιρία για τον καθένα να συγκεντρώσει τις σκέψεις του, να οργανώσει τη βούληση, να συσπειρώσει τις νοητικές του δυνάμεις για νέες δραστηριότητες σε διάφορους τομείς.


Δεν θα πρέπει να παρερμηνεύουμε τη δρομική συμπεριφορά των άλλων. Έτσι κι αλλιώς, αυτή είναι που τους κάνει ξεχωριστούς και αναγνωρίσιμους. Οι μορφασμοί της Ράντκλιφ μπορεί φυσικά να σημαίνουν μείωση της δρομικής της οικονομίας, όπως αυτή εκφράζεται με τις παραμέτρους της Εργοφυσιολογίας, αλλά αποτελούν τα ιδιαίτερα χαρακτηριστικά γνωρίσματα της προσωπικότητάς της. Εκείνοι που προσγειώνονται στις μύτες των ποδιών, ή οι άλλοι που τρέχουν με τις πτέρνες, μπορούν να βελτιώσουν τη δρομική τους συμπεριφορά, με στόχο τη βελτίωση των επιδόσεων, αλλά κινδυνεύουν να απαρνηθούν τον ίδιο τους τον εαυτό.

Η φιλολογία των δρόμων είναι γεμάτη με επιδόσεις, διανθισμένη με καταπληκτικά ρεκόρ, κορεσμένη από καταρρίψεις απόρθητων για τις ανθρώπινες δυνατότητες φραγμάτων, πλήρης από αθλητικές ανεπανάληπτες στιγμές. Ο μελετητής όμως δυσκολεύεται να θυμάται το απίθανο αυτό πλήθος στατιστικών αξιολογήσεων. Τα ρεκόρ γίνονται για να καταρρίπτονται. Η απομνημόνευση χρόνων, ημερομηνιών και ξεχωριστών επιδόσεων καθίσταται εξόχως δυσχερής. Εκείνο που μένει στη μνήμη πιο εύκολα είναι η ξεχωριστή στιγμή, τα χαρακτηριστικά γνωρίσματα του αθλητή, οι λεπτομέρειες από τις ιστορικές συγκυρίες. Γι΄ αυτούς τους λόγους, δεν μπορούμε να ξεχάσουμε τους μορφασμούς του «ανθρώπου ατμομηχανή» Εμίλ Ζάτοπεκ, ή το τρέξιμο της «πάπιας» του Μάικλ Τζόνσον, ή ακόμα το αεράτο στυλ στην υπερπήδηση των χαμηλών εμποδίων του Μόουζες.

Για παρόμοιους λόγους, δεν θα ξεχάσουμε ποτέ την κουτουλιά του Ζιντάν. Ίσως, επειδή είχε κάτι αυθεντικό, σπάνιο στην πεζή εποχή μας. Όταν παρατηρούμε τους άλλους, με την πρόθεση να αναζητήσουμε ιδανικά πρότυπα και να μιμηθούμε οτιδήποτε φαντάζει άξιο προς μίμηση, καταφεύγουμε συχνά σε υπερβολές. Η γλώσσα του σώματος προδίδει κατά κανόνα το χαρακτήρα. Κανείς δεν καταφέρνει να γλιτώσει από την αποκαλυπτική της δύναμη. Αρκεί να παρατηρήσουμε τις συνεντεύξεις της Μάριον Τζόουνς (όπως τις διαφύλαξε ο διαδικτυακός τόπος You Tube), πριν και μετά την παραδοχή χρήσης απαγορευμένων ουσιών στους Ολυμπιακούς Αγώνες του Σύδνεϋ, και θα καταλάβουμε τη διαφορά. Όπως, όλοι θα θυμόμαστε πάντα τον ανεκδιήγητο Μπιλ Κλίντον, όταν έσπευδε να πείσει ότι «I did not have sexual relations with that woman». Στη διάρκεια της συνέντευξης έπιανε τη μύτη του ως σύγχρονος Πινόκιο.

Η σημειολογία των δρομέων, ωστόσο, έχει αλλάξει ουσιαστικά τις τελευταίες δεκαετίες. Γιατί, ποια σχέση έχει η λεπτοφυής ανατομική κατασκευή ενός Πιέτρο Μενέα, στις αρχές της δεκαετίας του ΄70, με το σφριγηλό, ολόγιομο από φουσκωτούς μυώνες, σωματότυπο του Καναδού Μπεν Τζόνσον στους Ολυμπιακούς της Σεούλ, λίγα χρόνια αργότερα; Η βιοχημεία των διεγερτικών ουσιών και των αναβολικών έχει κάνει τη διαφορά, σηματοδοτώντας μια νέα εποχή, χωρίς επιστροφή.

Στις μέρες μας, οι επώνυμοι αστέρες των δρόμων έχουν βρει εντυπωσιακά κόλπα για να σαγηνεύουν τα πλήθη που τους επευφημούν. Είναι κι αυτός ένας τρόπος να προσελκύουν τα βλέμματα στη σημειολογία του σώματος, όταν τούτο έχει κάτι να πει. Ο Γιουσέιν Μπολτ παριστάνει τον κεραυνό, μετά κάθε του κούρσα, διασκεδάζοντας με το όνομά του (thunderbolt στη γλώσσα του Μπολτ σημαίνει «κεραυνός»). Ο Θανάσης Βέγγος έτρεχε βαστάζοντας τα παντελόνια του, για να μη πέσουν υποτίθεται από την αδυναμία. Έτρεχε, για να προλάβει τις ηθικές επιταγές ενός πεπρωμένου, που θέλει το φτωχό να βρίσκεται μονίμως σε διαρκή ένταση.

Σημασία έχει να ζούμε και να χαιρόμαστε την κάθε στιγμή. Κάθε αναποδιά να μη γίνεται η αιτία συναισθηματικής ακινησίας. Όταν σκοντάφτουμε, να σηκωνόμαστε αυτοστιγμεί, να τινάζουμε τη σκόνη από πάνω μας και να εξακολουθούμε να χαιρόμαστε τη ζωή. Όπως μαρτυρεί ο Γουαίην Ντύερ, όσοι έχουν απελευθερωθεί από τις περιοχές των σφαλμάτων τους δεν τρέχουν πίσω από την ευτυχία. Απλώς ζουν και η ευτυχία είναι η ανταμοιβή των προσπαθειών τους.

πηγη:http://www.runningnews.gr/item.php?id=9584

3 Must-Have Powerlifting Supplements

Maximize your powerlifting efforts with this effective supplement trio.

For the majority of weight trainers the key to bigger lifts often comes down to supplementation. Incorporating the right mix of supplements into your nutritional plan will up your odds of greater success while hoisting greater weight. With that said, here are a few must have supplements to help maximize your powerlifting efforts.

Creatine

We listed Creatine first because it’s first on so many weight trainers’ lists when it comes to naturally building muscle mass, strength, performance and muscular endurance. Creatine plays a key role in the transfer of energy to the muscles by converting to phospocreatine. This process allows the body to produce more ATP which aides in weight training by giving your muscles a short burst of energy. Simply put, creatine supplementation is imperative for anyone looking to construct lean muscle mass! As an added bonus, numerous studies on creatine show it to be safe and effective as any natural product on the market. When looking for the best quality creatines, we suggest Universal Nutrition Creatine, and Con-Cret Concentrated Creatine

Protein Powder

When it comes to the development of new muscle tissue, protein powders are the way to go. These supplements offer an inexpensive and convenient way to add calories and protein to your diet. The most popular form today is whey protein, which comes from milk. Comprised of reasonably short chains of amino acids, whey is quick to digest and get absorbed. Additionally, it has a close to ideal ratio of amino acids to support muscle growth. Throw in the popular opinion that Whey protein products usually taste better than most other protein forms, and it’s a no brainer that Whey is the way to go. Another no-brainer is to go with a great tasting brand that’s packed with Whey protein isolates for maximum muscle growth like CytoSport Muscle Milk and VPX Protein Rush!.

Joint Support

After a serious session of hardcore powerlifting, it’s likely you’ll be feeling the effects of the rigors put upon your body. No doubt you already know that lifting heavy weight can be brutal on your joints. Regular use of a good joint support formula is essential to reducing inflammation in your joints. This will relieve pain and lessen your chance of injury. A joint support formula generally features a combination of Gelatin, Collagen, Glucosamine, and Chondroitin. Even after just two weeks of taking it, you’ll notice dramatically less joint pain and inflammation and will require fewer over the counter pain relievers to combat the symptoms. Two excellent joint support supplements you should consider includeTwinLab Recovery Joint Fuel, and All American EFX Joint Rehab. Both work wonders in supporting the body’s natural inflammation response.

πηγη:http://www.muscleandfitness.com/supplements/boost-workout/3-must-have-powerlifting-supplements

Crush Your Workouts With Coffee

One of the most effective pre-workout drinks might surprise you, and you won’t find it on the shelves of your local supplement store. You don’t have to scoop it out of a bottle with a flashy label and mix it with water. All you have to do is swing by a coffee shop and get a cup of America’s favorite drink, minus the cream and sugar.

Downing a cup of Joe before your workout provides more than just an added energy boost—there are a whole slew of health benefits that come along with it. Here's five reasons it's time to power up with black coffee.

1. Accelerates fat loss

Perhaps the greatest benefit of having coffee before your workout are its fat burning properties. Coffee—when consumed before exercise—can cause fat cells to be used as an energy source as opposed to glycogen. Also, the high amounts of caffeine in black coffee will increase your metabolism, which makes you burn more calories throughout the day. Having coffee before exercise enhances that effect. Also, caffeine and other compounds found in coffee act as an appetite suppressant, making you consume less overall.

2. Increases performance

Several studies have demonstrated a link between caffeine intake before exercise and increased athletic performance. A report published in Sports Medicine refers to caffeine as a “powerful ergogenic aid,” and mentions that athletes can “train at a greater power output and/or train longer” after caffeine consumption. Another study published in the British Journal of Sports Science found that subjects who consumed coffee before running 1500 meters on the treadmill completed their run 4.2 seconds faster than the control group, on average. To gain an extra edge in your training sessions, coffee might be just what you need.

3. Improves focus

Along with increased energy to push through tough workouts, black coffee provides an increase in mental focus as well. Improved focus will help keep workouts productive and effective.

5 Ways to Get Motivated >>>

4. Decreases muscle pain

Researchers at the University of Illinois found that subjects who consumed coffee prior to exercise experienced less muscle pain during their workout than their non-caffeinated counterparts. The takeaway? You can complete more reps at a higher resistance during your weight training sessions, and run faster and longer during your cardio workouts.

5. Prevents disease

Another advantage of drinking coffee is that it helps protect your body from diseases. Coffee contains high amounts of antioxidants, which protect against damage from free radicals. According to a 2011 study published in Critical Reviews in Food Science and Nutrition, coffee consumption has an inverse correlation with diabetes, Parkinson’s disease, Alzheimer’s disease, and certain forms of cancer.

mens health

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Νεκρός από εγκεφαλική αιμορραγία ο πυγμάχος "Φράνκι" Λεάλ

Ο 26χρονος πυγμάχος χτυπήθηκε στο κεφάλι από τον συμπατριώτη του Ραούλ Χιράλες στον 8ο γύρο της μεταξύ τους αναμέτρησης. Ο Λεάλ μετά το τέλος του αγώνα, όπου έπεσε νοκ άουτ, μεταφέρθηκε σε νοσοκομείο της Λα Παζ και λίγο αργότερα έπεσε σε κώμα.

Στη συνέχεια μεταφέρθηκε στο Σαν Ντιέγκο της Καλιφόρνια, όπου απεβίωσε τρεις ημέρες μετά τον μοιραίο αγώνα. Τη θλιβερή είδηση έκανε γνωστή ο διοργανωτής του αγώνα, Φερνάντο Μπελτράν δηλώνοντας: "Πέθανε από εγκεφαλική αιμορραγία, σύμφωνα με τους γιατρούς".

Η σύζυγος του Λεάλ, Λάουρα Κορονέλ και η οικογένειά του αποφάσισε να δωρίσει τα όργανά του για να σώσει τις ζωές των άλλων ανθρώπων. Ο εκλιπών είχε ρεκόρ καριέρας 20 νίκες, τις 13 με νοκ-άουτ και 8 ήττες, η τελευταία εκ των οποίων υπήρξε μοιραία για εκείνον.

πηγη:contra

10 Foods That Prevent Cancer

Your local grocery store or farmer's market is filled with an arsenal of weaponry against cancer. Next time you're there, seek out these 10 cancer-fighting foods, and add them your cart—and diet.

ARTICHOKES

Artichokes are packed with nutrients that boost health and protect against cancer. Flavonoids—apigenin and luteolin—found in artichokes are aggressive cancer-killing agents that lead to rapid cancer-cell deaths. Scientists have pre-treated cancer cells with flavonoids before chemotherapy.

Artichokes are fun to eat. Cut them in half, brush them with olive oil, and sprinkle them with salt and pepper. Grill them cut-side-down for 3 to 8 minutes, or until soft. Pull apart the leaves and enjoy.

AVOCADO

Avocados are full of antioxidant and anti-inflammatory agents. These agents not only prevent cancer cells from forming, they also kill them. Avocados' antioxidants also strengthen healthy cells.

Add avocados to sandwiches, salads, omelets, smoothies or even desserts.

CABBAGE

Cabbage attacks cancer from three angles. First, dozens of polyphenolic compounds that work as antioxidants strengthen healthy cells and ward off oxidative stress. Second, anthocyanins work to reduce inflammation, lowering cancer risk. Finally, cabbage contains glucosinates, which are converted into isothiocyanate compounds and prevent bladder, prostate, breast and colon cancers.

Toss shredded cabbage into salads or soup.

GARLIC

Garlic's allyl sulfides damage and kill cancer cells. But be wary: the quality of the pungent bulb's anti-cancer properties is reliant on the manufacturing process. Studies show that if you cook garlic too soon after peeling, chopping or crushing, the cancer-fighting activity diminishes. If you're looking for cancer-protection from garlic, wait 15 minutes between peeling and cooking to allow sulfuric reactions to occur.

More: The Health Benefits of Garlic

OMEGA-3 RICH FISH OR SUPPLEMENT

According to the American Cancer Society, studies have found that some omega-3 fatty acids found in fish and fish oil suppress the development of some types of cancer.

Eat omega-3-rich fish, such as salmon, two to three times per week or opt for an over-the-counter fish oil supplement to take morning and night.

POMEGRANATE

This bright pink fruit is perfect for breast-cancer prevention. That's because specific phytonutrients (ellagitannins) found in pomegranates and pomegranate juices have been shown to hinder the growth of breast cancer by suppressing estrogen production. Enjoy this sweet fruit juice in a smoothie, toss the seeds on a salad, or eat the fruit by itself.

How to prepare a pomegranate: Cut off the top with a sharp knife. Next, score the fruit as if you're going to break it into quarters. Soak the pomegranate in water to allow the seeds to loosen. Begin peeling apart the fruit while it's in water. Separate the seeds by running your fingers through each quarter. Finally, collect the seeds and enjoy. Tip: the heavier the fruit, the juicier it will be.

PUMPKINS

Pumpkins are packed with vitamin A, which boosts bone health; fiber, which moves food through the gut and helps prevent colon cancer; and vitamin K, which provides some protection against liver and prostate cancer.

The seeds are full of phytosterols, which protect against some types of cancer and build immune function.

For a post-workout recovery smoothie that tastes like pumpkin pie, try blending together 1 cup of nonfat Greek yogurt with 3/4 cup canned pumpkin; a dash of cinnamon, nutmeg and allspice; and 1/4 to 1/2 cup skim or coconut milk.

TOMATOES

Whether you prefer fresh or canned, the lycopene found in tomatoes keeps cell walls thick and strong, making it hard for toxins to get in.

Serve yourself a bowl of tomato soup with a handful of pumpkin seeds on the side.

WHOLE GRAINS

Nutrients, such as fiber, and antioxidants found in whole grain products, such as bread, cereals, rice, oats and pastas, lower your risk of developing certain types of cancer. Just be sure you read the labels of whole-grain products. If you see "100-percent whole grain" or "100-percent whole wheat" as the first or second ingredient, then you have a winner.

Some whole-grain favorites for overall health and cancer-prevention are oatmeal, quinoa, brown rice, barley, whole wheat breads, rye, oat bran.

Διαφωνία Ρόμπεν - Γκουαρδιόλα για ένα πέναλτι

Ο Άριεν Ρομπέν αρνήθηκε να υπακούσει στις εντολές του προπονητή του, Πεπ Γουαρδιόλα και να εκτελέσει αυτός το κερδισμένο για τους Βαβαρούς πέναλτι, αφήνοντας την εκτέλεση στον Φρανκ Ριμπερί, ο οποίος άνοιξε το σκορ

Η Μπάγερν Μονάχου δεν συνάντησε καμία δυσκολία απέναντι στην Βικόρια Πίλζεν την οποία κατατρόπωσε με 5-0, ωστόσο οι Βαυαροί έπρεπε να περιμένουν μέχρι το 25ο λεπτό της αναμέτρησης για να ανοίξουν το σκορ και μάλιστα από το σημείο του πέναλτι.

Μετά την ανατροπή του Ρόμπεν μέσα στη μεγάλη περιοχή, ο προπονητής της Μπάγερν, Πεπ Γουαρδιόλα έδωσε εντολή στον ποδοσφαιριστή να αναλάβει αυτός την εκτέλεση. Ωστόσο, ο Ολλανδός ανέθεσε την εκτέλεση στον συμπαίκτη του, Φρανκ Ριμπερί, ο οποίος με τη σειρά του ευστόχησε ανοίγοντας το σκορ για τους Γερμανούς.

Μετά το τέλος του παιχνιδιού, ο Γάλλος σταρ των Βαυαρών δήλωσε πως ο συμπαίκτης του δεν ήθελε να εκτελέσει το πέναλτι καθώς ήταν ακόμη θυμωμένος για το περιστατικό του πρωταθλήματος, όπου ο Γουαρδιόλα είχε δώσει εντολή να εκτελέσει το πέναλτι ο Μίλερ.

Συγκεκριμένα ο Ριμπερί είπε: "Ο Άριεν ήταν λιγάκι εκνευρισμένος. Ο κόουτς είπε τον Άριεν αλλά ο Άριεν δεν ήθελε να αναλάβει την εκτέλεση. Αυτό είναι το ποδόσφαιρο, όλα μπορούν να συμβούν".

Από την πλευρά του, ο ίδιος ο Ρόμπεν τόνισε: "Δεν θέλω να το συζητήσω. Ας το αφήσουμε καλύτερα. Είχαμε ένα πολύ καλό παιχνίδι και το 5-0 είναι σπουδαίο αποτέλεσμα αλλά θα μπορούσαμε να τα είχαμε πάει καλύτερα εάν θέλουμε να κάνουμε κριτική".

πηγη:contra

Αντερλεχτ- ολυμπιακος

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