Natural Approaches to Improving Tennis Performance

Tennis is a racket sport that is played either between two single opponents or two double-player teams. It is a sport which can be played competitively, as well as just for fun. When playing tennis, there are many moderate to high-intensity bursts of energy. This sport requires individuals to quickly move from one side of the court to another, while maintaining speed, accuracy and agility. So, what are some ways that an individual can naturally improve their tennis performance? There are many different ways to accomplish this. Getting adequate sleep, speed and agility training, conditioning the shoulders and arms, and maintaining a proper diet are the natural Approaches to improving tennis performance and  that will be discussed in this article.

natural approaches to improving tennis performance
Natural approaches to improving tennis performance

Below are the natural approaches to improving tennis performance

Maintain Adequate Sleep and Sleep Hygiene

As with any sport, sleep is essential for a body’s recovery process. Maintaining adequate sleep every day is crucial for improving athletic performance. There are many negative impacts of inadequate sleep in relation to athletic performance. Inadequate sleep can decrease reaction time, accuracy, strength and endurance – all of which are essential skills in tennis performance. Inadequate sleep can even cause cognitive functions to diminish, including judgement and decision making. Both of these functions are essential in tennis performance since individuals are required to move quickly and efficiently to get to the ball.

Individuals should target 7 to 8 hours of uninterrupted sleep per night. When maintaining adequate sleep, individuals can expect benefits such as improved reaction time, quicker sprint times during agility training, and improvement in tennis serving accuracy. This is because as athletes begin to restore an uninterrupted sleep routine, the body will no longer release cortisol. Cortisol is a naturally produced stress-hormone in the body which is released any time an individual’s sleep rhythm is disrupted. The release of cortisol can negatively impact natural body recovery, thereby, decreasing tennis performance and slowing recovery from conditioning.

Individuals should also maintain proper sleep hygiene by doing things such as avoiding alcohol and caffeine for a few hours prior to a designated bedtime, using the bed for sleep only; not for activities such as TV, computer or phone use, and lastly, trying to maintain a sleep schedule. There are many additional ways to achieve proper sleep hygiene. If improvement in tennis performance is an individual’s goal, maintaining adequate sleep and sleep hygiene is essential for recovery and functioning.

 Speed and Agility

Speed and agility are two key skills that tennis players should attempt to master to the best of their abilities. The constant movement of each player paired with the varying speeds of the tennis ball, requires that each individual works to build their stamina. Some ways to naturally improve speed and agility are to partake in training drills that will condition the body to move and react quickly. Stop-start sprints and lateral plyometric jumps are two examples of speed and agility drills which can be incorporated into your training routine to improve your tennis performance. If speed and agility drills are practiced consistently, the results will produce a significantly better tennis performance.

Strength Training the Shoulders and Arms

Strength training is another natural way to improve tennis performance. This can be targeted training to build muscles in the areas that are most commonly used when playing tennis, which includes the shoulders and arms. Since the shoulder region is highly involved when playing tennis, it is essential to train this area of the body in order to improve the speed of the tennis ball during serving. The speed of a serve depends highly on the muscle build of an individual’s shoulders and arms. Therefore, strength training will provide more accuracy and power during a serving motion and even when reaching out to hit the tennis ball as well. There are multiple ways to strength train the shoulders and arms. Some examples include but are not limited to dumbbell front rises, standing dumbbell shoulder press, one-arm dumbbell push press and plant dumbbell shoulder raises. These exercises will help target the shoulder muscles that are essential for improving tennis performance.

Maintain a Proper Diet

Diet is a cornerstone to health and longevity. It is also a cornerstone to improving tennis performance and recovering from physical conditioning and strength training exercises. Proper nutritional intake can directly influence enhancing athletic performance, reducing risk of injury and improvement in recovery time. Studies have shown that individuals who consume nutrient-rich recovery meals after training and conditioning have had significantly improved performance and mood. Appropriate recovery meals should include fruits, vegetables and lean protein. Together, all of these components help to naturally help the body recover after training. This can also contribute to improved focus and attentiveness throughout a tennis match as well. 

Conclusion

Improving tennis performance is a very important goal for many individuals that are serious about this sport. There are many factors that can be adapted in order to naturally enhance athletic performance. Creating a daily schedule for sleep and exercise drills are essential beginning steps to improving tennis performance. Once a proper routine has been established, each individual can tailor their training exercises based on their own strengths and weaknesses. Some training drills and rest times should simulate the real-time requirements of an actual tennis game in order to provide the most benefits. With the methods listed above, individuals can not only improve their tennis skills, but also find physical and mental ways to maintain their health and thus this are the natural approaches to improving tennis performance.

Resources

  1. Fleming JA, Naughton RJ, Harper LD. Investigating the Nutritional and Recovery Habits of Tennis Players. Nutrients. 2018;10(4):443. Published 2018 Apr 3. doi:10.3390/nu10040443
  2. Kovacs MS. Applied physiology of tennis performance. Br J Sports Med. 2006;40(5):381-386. doi:10.1136/bjsm.2005.023309
  3. Ranchordas, Mayur & Rogerson, David & Ruddock, Alan & Killer, Sophie & Winter, Edward. (2013). Nutrition for Tennis: Practical Recommendations. Journal of sports science & medicine. 12. 211-224.
  4. Vitale KC, Owens R, Hopkins SR, Malhotra A. Sleep Hygiene for Optimizing Recovery in Athletes: Review and Recommendations. Int J Sports Med. 2019;40(8):535-543. doi:10.1055/a-0905-3103

 

See Also

  1. Natural Approaches to Enhancing Golf Performance
  2. Naturally Improve Yoga
  3. Natural Ways to Improve Sleep
  4. How to Maintain and Boost Cognitive Ability

How to Maintain and Boost Cognitive Ability

Cognitive health tends to be a popular topic in today’s world. The brain is often times referred to as the “control center” of the body due to its regulation in many functions of the body. Many think cognitive ability is only about intelligence. However, there are many aspects to cognitive function, which includes the ability to clearly think, learn, and remember. If the brain is not functioning correctly, it can have a significant impact on an individual’s life. It is extremely vital to keep the brain healthy in order to maintain, and possibly boost, mental capability. Unfortunately, most people start to notice a significant decline in cognition after trouble has already kicked in. To help prevent a rapid decline in cognitive health and perhaps improve it, individuals need to make certain lifestyle modifications. Now, there isn’t a magic pill or single method to improve cognitive ability unfortunately. Rather, it is a combination of things that can improve the brains ability to think, learn, and remember. So, how can you improve cognitive ability and properly maintain it? In this article, methods directed toward helping to maintain and potentially boost cognitive ability will be discussed.

Healthy Diet

 Eating healthy foods of vast variety plays a crucial role in the health of individuals and the proper functioning of organs within the body, specifically the brain. Providing the brain with the necessary vitamins and minerals can potentially reduce the risk of cognitive decline and certain cognitive altering diseases, such as dementia and Alzheimer’s. Research has demonstrated that eating specific foods or following a particular diet affects the aging brains ability to think and remember. Specifically, following the Mediterranean or the MIND diet may help maintain cognitive ability and prevent degenerative brain diseases. The Mediterranean diet emphasizes certain foods such as fruits, vegetables, whole grains, legumes, fish and other seafood, unsaturated fats, and low amounts of red meat, eggs, and sweets. The MIND diet is a variation of the Mediterranean diet as it also incorporates the DASH diet, which is a dietary approach to lower blood pressure; a risk factor for Alzheimer’s. The MIND diet also focuses on the consumption of fruits, vegetables, whole grains, lean meat, legumes, and unsaturated fats while limiting the amount of red meat, sweets, cheese, butter, and fast/fried food. The MIND diet also suggests drinking one glass of wine per day, as studies have shown consuming red wine in moderation increases high density lipoproteins (the good cholesterol) and helps protect against artery damage which may lower blood pressure. Following either one of the diets mentioned offers an individual the possibility to prevent and slow the progression of cognitive deterioration.

Boost Cognitive Ability
Boost Cognitive Ability

Below are the ways which describe how to maintain and boost cognitive ability

Staying Physically Active

 Research has linked ongoing physical activity and regular exercise with benefits for the brain. Interestingly, exercise stimulates the human brains ability to maintain old neurological network connections and develop new ones that are essential for cognitive health. Exercise has also been shown to increase the size of the brain structure important for memory and learning, which in turn improves spatial memory. It is recommended by federal guidelines that all adults should get at least 150 minutes of physical activity each week. It is important to start slow in order to teach the body to move safely and prevent falls, which ultimately can lead to brain injuries. Walking is a great place to start and one should strive to move about 30 min each day. With a daily routine of physical activity, individuals have the ability to increase performance in working memory, cognitive flexibility, and speed of information processing.1,3

Keeping the Brain Active

 Keeping the brain active is crucial in maintaining cognitive ability. As the saying goes, “if you don’t use it you lose it.” If one is not challenging themselves intellectually, cognitive ability may start to decline. People who engage in meaningful activities often report feeling more happy and healthier. Intellectually challenging oneself not only aids in maintaining brain function, it may also improve thinking ability too. Learning new skills or a new language are some activities that appropriately challenge the brain. In one study, older adults who learned quilting or digital photography had more memory improvement than those who only socialized or did less cognitively demanding activities. The important thing is to continuously stimulate the brain on a daily basis in order to “exercise” it and keep it strong.1

Watch What You Consume

 Consumption of certain compounds and chemicals can hamper brain function significantly. One of these includes the use of certain medications. Some medicines and combinations of medicines can alter an individual’s thinking ability and how the brain works. Certain medications have the consequences of introducing confusion, memory loss, hallucinations, or delusions to a person. Some drugs that can diminish older adults’ cognition include antihistamines, anxiety/depression medications, sleep aids, antipsychotics, some drugs to treat urinary incontinence, medications that relief cramps in the stomach/intestines/bladder, and muscle relaxants. Of course, if an individual requires these certain medications for particular health concerns, then it is obviously necessary. But if they are not needed or can be avoided, this may improve an individual’s brain function. Another chemical that can deteriorate cognition is tobacco. Smoking is harmful to both the body and brain. It also raises the risk of stroke occurrence, which could significantly damage the brain. Smoking cessation should be at the top of the list if someone is looking to maintain and boost their cognitive ability.1

Adequate Sleep

 Obtaining a good nights sleep is directly related to brain health. This not only refers to the time of sleep, but also the quality. Not getting enough sleep or sleeping poorly has the potential to alter the brains ability to memorize, concentrate, and other cognitive functions. An individual should strive to get at least 7-8 hours of uninterrupted sleep per night.1

Conclusion

 Currently, there is no effective single preventative strategy for cognitive decline and improvement. Rather, it is a combination of methods that are directly related to cognitive health that affords individuals the best chance to improve brain function. Utilizing the above recommendations is a great place to start if one is searching to improve their cognitive health. Cognitive decline is inevitable as people age, but controlling the aging process of the brain now, rather than later, influences the longevity of cognitive ability.

References 

  1. Cognitive Health and Older Adults. National Institute on Aging. https://www.nia.nih.gov/health/cognitive-health-and-older-adults. Published May 17,2017. Accessed July 11, 2020.
  2. What Do We Know About Diet and Prevention of Alzheimer’s Disease? National Institute on Aging. https://www.nia.nih.gov/health/what-do-we-know-about-diet-and-prevention-alzheimers-disease. Published November 27, 2019. Accessed July 11, 2020.
  3. Mandolesi L, Polverino A, Montuori S, et al. Effects of Physical Exercise on Cognitive Functioning and Wellbeing: Biological and Psychological Benefits. Front Psychol. 2018;9:509. Published 2018 Apr 27. doi:10.3389/fpsyg.2018.00509

 

See Also

  1. Natural ways to improve sleep
  2. Naturally Improve Yoga
  3.  Natural Approaches To Enhancing Golf Performance
  4. Natural Approaches To Improving Tennis Performance

Natural Ways to Improve Sleep

In many industrialized societies, the average duration of sleep has been declining. Several Americans suffer from sleep disorders and are not getting adequate amounts of sleep.7 An insufficient amount of sleep can affect day-to-day functioning and can have lasting health implications. Sleep plays a vital role in the body’s operations. Research has shown that inadequate amounts of sleep have adverse effects on hormone levels, brain performance, and metabolism. The metabolic changes that take place when the body has chronically low durations of sleep can lead to weight gain, obesity, and diabetes.8 Ensuring a good night of sleep is crucial for improving one’s health. In this article, we will discuss natural ways to improve sleep.

Natural Ways to Improve Sleep
Natural Ways to Improve Sleep

Below are the natural ways to improve sleep:

Avoid Caffeine Late in the Day

Caffeine is an integral part of society and is often consumed to jump-start the morning. Caffeine has several benefits including increased focus, mental alertness, and reduced fatigue; however, the impact of its consumption on sleep is often not deeply considered. Consuming caffeine late in the day can decrease the quantity and quality of sleep. One study showed that having caffeine up to six hours before bedtime has negative outcomes on sleep. Avoiding caffeine consumption after 4 pm or at least six hours prior to bedtime can significantly improve sleep.3

Decrease Alcohol Intake at Night

Research has demonstrated that consuming alcohol in the evening can negatively affect sleep. Alcohol consumption decreases the amount of melatonin released at night, which disrupts the body’s natural circadian rhythm. Alcohol has also been shown to lead to a more disruptive sleep pattern, causing next-day drowsiness.4 Avoid using alcohol to help fall asleep as it will lead to a poor night of sleep.

Maintain a Consistent Sleep Schedule

Sticking with a consistent sleep schedule allows the body to fall asleep naturally and wake easily. For people having difficulty sleeping, going to bed at the same time and waking up at the same time each day can help the body adhere to its circadian rhythm. A circadian rhythm is a natural cycle the body follows each day and comprises mental, physical, and behavioral fluctuations. The main signal that regulates the circadian rhythm is daylight. Therefore, sleep-wake cycles depend on the influences of light. Maintaining a consistent sleep-wake routine will promote better sleep.2

Balance Light Exposure

As previously mentioned, the circadian rhythm relies heavily on light exposure. One study showed that increased exposure to bright light and sunlight during the morning positively affected sleep quality in patients with insomnia. Participants in the study woke up less during the night and improved sleep efficiency by 12.5%.1 Another study showed consistent findings of improved sleep efficiency and duration among elderly patients who were provided with two hours of bright light exposure in the morning.5 These results show that natural light and bright light for two hours early in the day increase daytime energy and improve sleep quality and quantity.

On the contrary, exposure to light at nighttime has a negative impact on sleep. This is because the light will fool the brain into thinking it is still daytime which disrupts the circadian rhythm. During the late evening, melatonin is released, which is a hormone that helps the body sleep. The disruption in the circadian rhythm from light exposure decreases the amount of melatonin the body releases, making it more difficult to fall asleep. One study found that melatonin suppression from light exposure at nighttime resulted in delayed melatonin release in 99% of participants and decreased the duration of melatonin by an average of 90 minutes.6 These results show that exposure to light before bedtime can decrease sleep quality and duration. For people struggling to fall asleep, it is recommended to limit bright light exposure at least two hours before bed, including exposure from laptops, computers, and cell phones. Dark mode settings on cell phones and computer screens, as well as blue light blocking apps, can help alleviate light exposure.

Try a Melatonin Supplement

Melatonin is a hormone produced in the body that primarily regulates the circadian rhythm and sleep-wake cycles. Melatonin supplements can be found over the counter at most retail pharmacies and grocery stores. Clinical research has shown that melatonin supplements help reduce sleep onset time for people that have a hard time falling asleep. Taking an oral supplement of 2-3 milligrams one hour before bedtime for up to 29 weeks has been researched in people experiencing insomnia. A dose of 5 milligrams one hour before bedtime for up to one week has also been used for insomnia. The effective dose may vary from person to person, so start with the lowest dose and monitor how the body reacts. It is recommended to speak with your doctor to make sure melatonin is safe before taking it as a supplement.9

Conclusion

Sleep hygiene is critical for overall health and well-being. Being aware of day-to-day activities and how they can influence sleep quantity and quality is the first step to improving sleep. Adjusting diet to decrease the amount of caffeine and alcohol intake late in the day, maintaining a consistent sleep schedule, limiting bright light and blue light exposure before bed, and trying a melatonin supplement are just a few recommendations to improve one’s sleep quality and duration naturally. If you struggle with sleep, including these tips in your routine will help promote a healthy lifestyle. If you struggle with sleep, you might also consider adding CBD to your routine. Here’s an article entitled Enhance Your Sleep Routine With CBD that explores all of the benefits of CBD for sleep. 

References

  1. Campbell SS, Dawson D, Anderson MW. Alleviation of sleep maintenance insomnia with timed exposure to bright light. J Am Geriatr Soc. 1993;41(8):829-836. doi:10.1111/j.1532-5415.1993.tb06179.x
  2. Circadian Rhythms. National Institute of General Medical Sciences. https://www.nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx. Published 2020. Accessed July 13, 2020.
  3. Drake C, Roehrs T, Shambroom J, Roth T. Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. J Clin Sleep Med. 2013;9(11):1195-1200. Published 2013 Nov 15. doi:10.5664/jcsm.3170
  4. Ekman AC, Leppäluoto J, Huttunen P, Aranko K, Vakkuri O. Ethanol inhibits melatonin secretion in healthy volunteers in a dose-dependent randomized double blind cross-over study. J Clin Endocrinol Metab. 1993;77(3):780-783. doi:10.1210/jcem.77.3.8370699
  5. Fetveit A, Skjerve A, Bjorvatn B. Bright light treatment improves sleep in institutionalised elderly–an open trial. Int J Geriatr Psychiatry. 2003;18(6):520-526. doi:10.1002/gps.852
  6. Gooley JJ, Chamberlain K, Smith KA, et al. Exposure to room light before bedtime suppresses melatonin onset and shortens melatonin duration in humans. J Clin Endocrinol Metab. 2011;96(3):E463-E472. doi:10.1210/jc.2010-2098
  7. Grandner MA. Sleep, Health, and Society. Sleep Med Clin. 2017;12(1):1-22. doi:10.1016/j.jsmc.2016.10.012
  8. Leproult R, Van Cauter E. Role of sleep and sleep loss in hormonal release and metabolism. Endocr Dev. 2010;17:11-21. doi:10.1159/000262524
  9. Natural Medicines. https://naturalmedicines-therapeuticresearch-com.proxy.hsl.ucdenver.edu/databases/food,-herbs-supplements/professional.aspx?productid=940. Published 2020. Accessed July 13, 2020.

 

See Also

  1. How to maintain and boost cognitive ability
  2. Naturally Improve Yoga
  3.  Natural Approaches To Enhancing Golf Performance
  4. Natural Approaches To Improving Tennis Performance

Naturally Improve Yoga : Points to Remember

Participation in mind-body fitness programs continue to rise in the United States. One of these programs includes the practice of yoga. The 3,000 year old tradition, yoga, is a holistic approach to health and is classified by the National Institutes of Health as a form of Complementary and Alternative Medicine. The practice of yoga has the potential to promote strength, endurance, flexibility, positive effects on respiratory and cardiovascular function, as well as reduce stress, anxiety, depression, and chronic pain. It also may improve sleep patterns and enhance overall well-being and quality of life. Due to the variety of health benefits that yoga has to offer, many people are introducing themselves to the practice. What most people don’t know before practicing yoga is that it can be quite difficult. Many beginners have a tough time with yoga because it takes an abundance of flexibility and strength in parts of the body that are not normally utilized. This can cause participants to give up on yoga too quickly and before any health benefits are reached. So how can an individual naturally improve their yoga practice? In this article, natural ways to help improve one’s performance in yoga will be discussed.

Naturally Improve Yoga
Naturally Improve Yoga

Properly Warm-Up

 Yoga requires a full range of motion in many joints and muscle areas of the body. The best way to help loosen the body before engaging in yoga is to stretch the specific parts of the body that will be utilized. This may require stretching the regions around the hamstrings, shoulders, groin, and quadriceps. A proper warm up is extremely vital if an individual is sore. Yoga can often times result in soreness of joints and muscles, especially in beginners. This soreness may alter performance in a person’s next yoga session due to making the body more stiff. Warming up those specific joints and muscles and properly preparing them by stretching will help reduce soreness and allow individuals to have a full range of motion during their session in order to continue their progression.

Strengthen Your Wrists

 The wrists are essential in the performance of yoga. Many positions in yoga often times are weight bearing on the wrists and rely on them for balance. Through continuous sessions of yoga, it improves joint strength especially in the wrists. However, for beginners, their wrists may not be as strong, and this has the potential to limit yoga performance. One way to obtain quicker progress in yoga is to strengthen certain parts of the body that are often utilized in the practice even when an individual is not actually doing yoga, specifically the wrists. Having appropriate wrist strength will allow yoga participants to further push themselves and reach certain goals of yoga progression. It may also help prevent injury which would significantly slow the time of goal attainment. Some examples of exercises that aid in the strengthening of the wrists include wrist rolls and practicing key yoga moves, such as planks and down dog poses, between classes.

Be Consistent

Committing to a regular practice of yoga is absolutely crucial if one wants to see improvement in performance. This is because it takes time for the body to adjust and requires continuous practice in order to see progression. If an individual’s yoga schedule is not consistent, they have the potential to lose the progress they have made in past sessions. It is suggested that yoga participants should practice at least three times a week in order to start seeing progress in flexibility, strength, and focus. It is also important to stay consistent in the quality of yoga practice. If one approaches practice carelessly and with distraction, it will not be effective. It is important to take every session seriously and with the correct intention, which is to get better.

Use the Appropriate Equipment

 The equipment of the yoga participant is one of the most important things in the practice. The use of yoga straps, blocks, blankets, and bolsters allow individuals to achieve a broader and more diverse experience of the various yoga poses. These yoga props can help target specific muscle groups to release deep tensions and relieve chronic stress within the body. A great yoga mat is also necessary for great yoga performance. A mat that crumples up and slips all the time will distract the participant and hamper the quality of the yoga session. Obtaining a high quality mat will offer solid foundation on which to make great strides in yoga performance goals.

Eat Light Before Class

 A belly full of food can significantly diminish the performance and ability of individuals participating in yoga. It can make an individual extremely uncomfortable during various posture twists involved in the various poses in yoga. An important recommendation would be to allow an hour to two hours before going to class after eating a meal or large snack. It is also important to be conservative on foods being eaten, as foods high in saturated fat and carbohydrates may lead to stomach discomfort and added stress on the body.

Conclusion

 Yoga has the potential to offer a variety of health benefits. Although it can be extremely beneficial, yoga tends to be an exceptionally challenging practice especially for beginners. Through the recommendations made in this article, yoga participants have the ability to improve their performance to achieve certain goals and obtain the full benefits from the holistic practice of yoga.

References 

  1. Woodyard C. Exploring the therapeutic effects of yoga and its ability to increase quality of life. Int J Yoga. 2011;4(2):49-54. doi:10.4103/0973-6131.85485
  2. Hannam L. Boost Your Yoga Practice: Yogis Share Their Best Tips. Best Health Magazine Canada. https://www.besthealthmag.ca/best-you/yoga/boost-your-yoga-practice-yogis-share-their-best-tips/. Published July 16, 2019. Accessed July 12, 2020.
  3. Burgin T. 11 Ways to Improve Your Yoga Practice. Yoga Basics. https://www.yogabasics.com/connect/yoga-blog/11-ways-improve-your-yoga-practice/. Published June 18, 2020. Accessed July 12, 2020.

 

See Also

  1. How to maintain and boost cognitive ability
  2. Natural ways to improve sleep
  3.  Natural Approaches To Enhancing Golf Performance
  4. Natural Approaches To Improving Tennis Performance

Tips To Build Muscles Naturally

Build muscles naturally – Chat with doctor

There is this perception that the only exercises that will build muscle are with weights and meticulous exercise machines. It should be obvious that this is false. For hundreds of years, even thousands of years, exercise helped individuals achieve their goals without the fancy machines found in L.A. Fitness or World Gym.  They definitely help, but they are not the only resources. A body, a clean floor, and a wall can be enough to achieve progress without the need to spend hundreds or even thousands per year. Here are some exercises that do not require weights and can build muscle naturally. 

Tips to build muscles naturally

Gym class is chock full of memories, especially those with push-ups. Raising and lowering the body with this form of calisthenics not only helps build pectoral muscles but the deltoid (shoulder) muscles and triceps. There are variations that work such as the original push-ups using both arms, one-arm push-ups, and knuckle push-ups.

Pull-ups are an amazing exercise that works several muscles. The back, shoulders, and biceps can get a full workout while one goes up and down in repetitions while gripping a bar in the air. One must pull up to the chest and go back down. The number of times a person wants to repeat should be up to them, but it is recommended to do as many as possible. 

Strengthen legs with wall squats. Stand with your back against a wall in a position as if you are squatting. Hold that position for several minutes. Be sure to consult a physician if you have an injury or medical condition. 

Jumping jacks are a classic exercise that many people still perform today. As you are standing, jump up. As you jump, you have your hands up in the air making a clap. Coming back down, the legs are spread out, but planted. Repeat this basic exercise as many times as possible. This exercise mainly works on the legs as well as help burn fat.

These exercises are just a few examples of what someone without weights can do. Not everyone has the resources to go out and buy a set of weights or enough money to go to a gym. These classic exercises are a good way to workout without breaking the bank.  You can also chat with doctor online and ask for more tips that how you can maintain your diet so that your body type will not get down.

Circuit Training Benefits – Building Muscle

There are methods of training that many weightlifters try to implement. Some vary in terms of waiting in between sets, some belief in high reps and high weight or low reps and high weight. Either way, a weightlifter should find something that suits their needs as well as gets them the results one desires. One method of training is circuit training. Circuit training is fast training where an exercise is done in a certain amount of time and then after meeting that time limit, the person goes to the next exercise. Each exercise is called a “station”. For example, a man works on his shoulders. For the first 15 minutes, he does military presses. After hitting 15 minutes, he goes onto dumbbell shrugs. When he is done with that in that 15-minute time frame, he goes onto Arnold presses. This is circuit training and its job is to build up in intensity while increase endurance, muscle mass, and strength. In this article, here we discuss circuit training benefits which help in building muscles.

Here are some tips about circuit training benefits:

The circuit training benefits improve one’s stamina. One’s ability to handle intense workouts builds and raises the endurance ceiling. It helps elevate heart rate and makes it healthy in doing so. Overall body strength is key and not only helps the muscles but tendons and ligaments. It makes a lifter more aware of their skills and physical frame.  You can also chat with doctor online through Just health experts, our medical experts will give you best tips about circuit training benefits.

Focus on conditioning and start off with circuit training twice a week. Avoid doing this on rest days and never in a row. For example, it’s a bad idea to train Mondays, Tuesdays, and Wednesdays. Instead, train on Mondays and Wednesdays. Make a schedule and a list of things you want to improve. Any athlete whether a football player or runner can heavily benefit from this sort of training. Strength and the ability to move around with ease is an advantage one should gain. Exercises do not have to just weight. Jump roping, cycling, push-ups, and even jumping jacks can do wonders when adding them to a circuit-based training program. Be sure to talk to a physician first, especially if there is a medical condition that should be supervised and notify your interest to the medical professional. 

Brown Fat Cells Activation Helps Fight Obesity

Researchers have found that the role of brown fat cells inactivation of metabolism increase and the accumulation of Bace1 might help reduce the obesity among the general population. So, let discuss the Brown fat cells activation helps fight obesity in details below:

Here, the detailed information about Brown fat cells activation helps fight obesity:

Brown fat cells activation helps fight obesity

Obesity

Obesity is a serious condition that is claiming more and more people. Every year, almost over a thousand people are included in the obese category including children, young adults and people over the age of 40.

Who is Obese?

The question that is asked by many people is, what is obese and while the signs may be clear physically with overwhelming body fat and weight, Obesity starts earlier. When a person crosses the upper threshold of their BMI (Body Mass Index) range. They are considered overweight and obese.

Reason leading to Obesity

There are a lot of reasons that might lead to obesity including genetic heredity, inconsistent and monotonous lifestyle, unhealthy food and diet, inactive routine and stress and other health problems. Obesity itself might be considered a disease of a kind as it leads to heart problems, diabetes, and inactivity. Mostly physicians and doctors try to resolve the obesity issue by recommending exercise and diet changes but that does not work for everyone, especially people who have inherited it. There have been some major breakthroughs that have been helpful in pinpointing the cause of obesity. Identifying the cause of the disease help in modifying that causing factor which could help in the reduction of that condition.

Obesity and Brown Cells

The researchers at Max Planck Institute for Metabolism Research and the Cologne Cluster of Excellence in Cellular Stress Responses in Aging-associated Diseases (CECAD) at the University of Cologne have been at that very mission. In an ongoing experiment, they have been successful in inhibiting a protein that hinders the activation of the brown fat cell from mice. Supposedly, there are two kinds of fat cell in the body. White fat cells help in the accumulation of the fat while brown fat cell helps in the burning of fat through increased metabolism. It has been found that obese people have a low brown fat quotient which explains the lack of metabolism and hence the obesity.

Role of Bace1

According to the research teams led by Dr. Jan-Wilhelm Kornfeld and Professor Jens C. Brüning from the Max Planck Institute for Metabolism Research and CECAD, there is an inhibitor in the body of humans. Mice and a lot of other mammals called microRNAs and are also known as “off switches”. One of their vital roles in controlling the activation of the brown cells. The researcher observed there microRNAs closely in mice for months when they finally isolated a microRNA called the miR328 in the fat of the obese mice. The reduced profusion of miR328 in the fat cells of mice inhibit the control of a protein called Bace1. The amount Bace1 was found to be present in increased in the brown adipose tissue of obese mice which led to the assumption that the accumulation of Bace1 in brown fat cells causes the increase of obesity. The goal for the researcher has been developing inhibitors for Bace1 which was seen to be very effective in activating the brown fat cells. This leads to a reduction in the accumulation of fat.

Ask Your Doctor about Bace1

Also, check Bace1 and brown fat cells in the Journal of Medical Health and CDC official website. You can know about your metabolism and any Bace1 enhancing medication by chat with doctor online from our website Just Health Experts or healthcare specialist to find out more about the role of brown fat cells in obesity. 

Build Workout Routine – Health Factors

Build Workout Routine

Bodybuilding has gained a lot of recognition lately especially with competitions that allow men and women to show off their hard work in sculpting their bodies. Many have stereotyped bodybuilders to be people who just pump up their muscles with no specific benefits.

Bodybuilding lets a person modify or sculpt his body through exercise that builds his muscles. However, weight training is an exercise that can be done by all ages and genders which produce health benefits down the line. There are a variety of workout routines that helps a person lose fat in order to achieve a lean body. A combination of weight training, cardiovascular exercise, and more can help a person achieve his ideal body. It is not all about losing weight however.

It is also building muscles which can help a person look younger and stay healthier by preventing diseases from attacking the body. So whether you are in your 20s and searching for a way to target and build certain muscles or you are in your mature years and working out to prevent atrophy, this bodybuilding site will be able to provide you information that is applicable to your current state and situation. 

There are so many different beliefs about the approach to bodybuilding, and finding out factual information can be sometimes difficult. This website was created for men and women who want to get the latest information on bodybuilding. Numerous articles are available to you for you to understand bodybuilding as a whole. It doesn’t matter if you are a beginner or a professional, this site is for you.
 

Here is what you can build workout routine:

 
1. Tips on Exercise
Exercise or workout routines are important to bodybuilding. You will be able to find guides on upper body, lower body, and whole body workouts. Exercises that target specific body parts such as the pectorals and legs are also included.
 
2. Consuming supplements and steroids and diet plays an essential role in bodybuilding. Protein shakes for example are helpful in helping the body regain the energy that was lost during a vigorous workout. Here you will find out what kinds of food is a must for serious bodybuilders. There are also several articles that will teach and guide you on making a diet plan that is full of nutritious food. Hot topics on the best supplements and insight on steroids are also included.
 
3. Information on Bodybuilding Competitions
Get background knowledge on what started it all and what it is really all about.
 
4. Gym Information
Whether you go out to the gym or lift weights at home, this site will be able to give you information on what kind of exercises will lead you to accomplish your goals.
 
5. Specific Bodybuilding Tips
Bodybuilding is not just for men. Here you will be able to find specific information targeted to help women, amateurs, and others. Vegan bodybuilders will also find that this is a great site to drop into because it has acknowledged their needs and preferences as well.
 
You can also chat with doctor today at Just health experts to find the best ways on how to build workout routine in order to maintain your health.