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How to Improve Tennis Exercise Skill


Peter KingsThe hot summer has came with terrible weather of high temperature, it lets people feel unwell. How to play tennis under the summer’s hot weather. What we should pay attention to playing tennis in summer, next, I will introduce them to you.Tips of playing tennis in summer. Persist in sufficient warm up sport at the same time.In case of exercise hurt, national hobbits and some professional players will do enough warm up exercise before playing tennis in the winter. But in the hot summer, people often feel simple exercise is enough before playing tennis due to the factors of physical power and weather. However, it often makes body difficult to staying in a good condition. At practice and competition, it makes body tired easily or exercise injury.So it is good for doing warm up sport especially in hot weather and body stays in a lazy condition. On one hand, it will make body function exciting, stay in a good condition, on the other hand, it will prevent lazy and hurt easily because of practicing in a tired state.As far as possible to avoid under the blazing sun for quite a long time.In summer of hot weather, if you stay a long time under the blazing sun, you body will feel tired quickly and get sunstroke easily. What’s more, because of the decrease of the protection of the ozone layer, it should not to be neglected about burning sun to skin damage.Therefore, you would better to wear a light green hat as you play tennis in the blazing sun. Do not expose your breast to play tennis, it is impolite and bad for your skin.Drinking water moderately and over and over.Generally, in the hot season or before competition one hour, people should drink five hundred milliliter up first. Select dilution sport drinking is better which taste good and absorb easily compared with general drinking.In the exercise and competition, drinking more is needed, but you would better drink a little every time, do not too much.After exercise and competition, many people will drink much water at one time. This behavior is never to be adopted; it will largely increase your belly burden. What’s more, remember not to drink ice water, it is bad for throat, causing your speaking abilityChange sodden T shirt in time. Playing tennis in summer should take several cotton sport T shirt as far as possible to replacement in time when T shirt is wet. Because when you wear shirt, your body of hot heat will be haunted in the process of drying and promote tired easily. Moreover, your skin will produce bacterium if you can not change wet underwear in time, among them, “HAN BAN” is a typical example.To have a good control of exercise and intensity of sports arrangement.According to the different of every body, arranging moderate exercise time and exercise intensity are needed. In a general, in the hot summer, never practice for a long time, if you feel tired or unwell, you should stop exercising in time to prevent getting sunstroke. Keeping exercise intensity about seventy percents of general exercise is better.

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There are dozens of reasons someone may decide to learn a martial art. It could be for their own fitness, health, self-defense, something fun to do on the weekend, a way to wind-down energetic kids, something to do with friends, or it could be their goal to become a black belt someday. No matter your personal reason, taking Jiu Jitsu training in Los Angeles can make you a better person. You’ll end up being happier, healthier, stronger and even safer. Some other things to consider:

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  • You’re never too young or old to learn something new. Martial arts can be enjoyed by children as well as adults, including those who may think they are too old to start.
  • It’s fun. Everyone loves to have fun, and it’s an extra bonus if you have fun while also toning your body and strengthening your muscles.
  • Learn mind and body awareness. Bridge the gap between what your mind wants to do and what your body actually does. When you think left foot kick, you want your left foot to kick a fraction of a second later.
  • Sharpen your mind. Remembering moves, poses, techniques and the names of your classmates can help increase your mental acuity, regardless of your age.

Confidence Boosting for Timid Individuals

Society today is so focused on appearances and whether or not someone fits into a certain crowd. When you’re in the class learning Jiu Jitsu, everyone is an equal. You won’t be looked down on, or sectioned off into a certain group. No one in there is the short person, or the fat person, or the person with two left feet. Even the smallest person in a class can overpower the largest of opponents. It all depends on focusing on your technique and learning how to apply the proper leverage. For youth or adults who may feel like a bit of an outsider, taking the first step into learning Brazilian Jiu Jitsu can change your life for the better.

Setting a Personal Goal

Before you start a class, set your own personal goal. You are not there for anyone but yourself. It doesn’t matter if you want to waste time after school, lose some weight or go all the way and become a black belt. Set a goal before you begin so you have something to work towards and reach for. If you meet that goal, set another one even higher. Keeping a focus on your personal goals can make the rest of your Jiu Jitsu training in Los Angeles be even more rewarding.

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Submitted by: Masszymes

What Is Creatine?

Creatine monohydrate is a compound made by the human body and is also a component of our everyday diets to gain muscle. The main sources are fish, meat and poultry. Creatine is found in any foods containing animal muscle.

The typical western diet contains about 1 gram of creatine per day, other then vegetarians who consume next to none. Our body doesn’t receive sufficient amounts of creatine just from the food we eat. Creatine is produced in the liver, pancreas and kidneys, and is transported to the body’s muscles through the bloodstream. About 95% of our body’s stores are found in the skeletal muscle, and our daily turnover adds up to around 2grams.

When Creatine is transferred to the muscle it is transformed into creatine phosphate with amounts varying from person to person. This high-powered metabolite is used to regenerate the muscles main energy source, ATP. When you do heavy exercise your levels of ATP drop rapidly and creatine is responsible for restoring the levels of ATP.

Why Take It?

Creatine is one of the most researched supplements of all. It all began in 1992 Barcelona Olympics when numerous British athletes supplementing creatine said it was what made them so successful. Word of mouth is not enough to prove that creatine improves performance. A lot of research was then conducted on creatine. The studies showed the intake of high doses of creatine over a number of days, increased the levels of creatine and creatine phosphate found in muscles. Since then much more research has been completed, with the agreement being that creatine supplements increase muscle creatine, hence improving exercise captivity and performance.

What Does Creatine Supplementation Do?

Creatine is one of the more popular supplements amongst bodybuilders. When it comes to building muscle creatine is your best mate.

1. Provides Energy For Your Muscles

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ATP is the body’s source of explosive energy. Your body also obtains energy from carbohydrates, but it takes a much longer period of time to become a usable energy source. So when the body is in need of energy fast it turns to it’s sources of ATP. ATP can provide a huge burst of energy to your muscles fast but can last as little as 15 seconds; this is where the creatine kicks in. When ATP sources are depleted you are left with ADP, which is basically useless for exercise. The Creatine phosphate reacts with the ADP to turn it into ATP. So creatine takes a useless chemical and turns it into a useable energy (ATP).

2. Enhances Protein Synthesis

Creatine allows your body to stay in a higher anabolic state for longer, therefore allowing more rapid lean muscle growth.

3. Increases Muscle Volume

Creatine increases the water retention of muscles. In some cases during the first few weeks of supplementing with creatine, users can put on kilograms of weight, called water weight. This makes your muscles appear larger.

4. Acts As A Lactic Acid Buffer

Lactic Acid builds up in the muscles being stimulated during heavy training. New studies show that creatine can act as a buffer towards lactic acid therefore delaying the build up of lactic acid.

How To Supplement With Creatine

There are two methods of supplementing with creatine to obtain muscle saturation. There is still debate to which method is best.

1) Loading/Maintenance Method

This the most common way of commencing creatine supplementation. The first 5 days are known as the loading phase. During this period you take a dosage of 20-30grams of creatine per day, this rapidly saturates the muscles with creatine. The second phase is the “maintenance” phase. Now that the muscles are saturated with creatine all you have to do is maintain it. A dosage of 3-10grams per day is efficient.

2) Gradual Intake Method

This method skips the loading phase and allows for gradual muscle saturation. Eventually this will achieve the same result, but in a longer period of time.

More research has gone into creatine over the years and a new product has emerged, Creatine Ethyl Ester. Regular Creatine monohydrate is absorbed poorly by the body and its effectiveness is dependent upon the cells ability to absorb it. The poor absorption rate of creatine monohydrate requires the user to ingest copious dosages of creatine to achieve desired effect “Loading Phase”

Creatine monohydrate is semilipopholic. This means that it uses fat as a transport system inefficiently. The esterification of substances will increase their lipopholic abilities, therefore, esterified creatine will use fat more efficiently to penetrate the cell wall and exert its effects upon cellular function. This means, simply, that not only will dosage requirements be lower, but the absorption of esterified creatine will be increased.

Many athletes have “off periods” where they stop taking creatine altogether, although it is not necessary. Normally 6 weeks on 2 weeks off, athletes believe better results are achieved in doing so. It is recommended to go by manufacturers label recommendations.

Dangers and Side Effects

Some agencies have issued health warnings regarding creatine supplementation. However others have disputed this and blamed it on a misunderstanding of animal studies. Some mild side effects have been reported like dehydration and stomach aches, but these can be prevented by drinking enough water. There is no long term side effects reported to date and there have not been enough studies into long term side effects to indicate any damage. To date there is no evidence that creatine supplementation in healthy people will pose any problems. The important point to remember is, like any supplement, only take what you need, don’t abuse it. Tripling creatine dosages will not achieve triple the results!

Other Creatine Questions and Myths:

Do creatine supplements effect hormone levels? No

Is creatine a type of steroid? No

Does creatine make you fat? No

Do I need to cycle creatine supplements? No, it’s up to you.

Is creatine safe for pregnant women? Consult your doctor.

Is creatine a stable solution? No. Mix it up and drink immediately.

Are creatine supplements ok for vegetarian use? Absolutely

Copyright 2008, Masszymes Inc. All rights reserved.

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