Healthsphere

DOES PHYSICAL TRAINING HELP TO INCREASE LIFE EXPECTANCY? The U.S. Centers for Disease Control and Prevention recommends that every adult should take part in physical activity of moderate intensity for 150 to 300 minutes each week along with 75 to 150 minutes of activity that strengthens muscles (1). According to a study , the probability of early death can be reduced by following the recommended duration of physical activity. However, this probability can be decreased further if the duration of activity is increased (2). The same study also highlighted that the chances of a person dying from cardiovascular diseases also decrease if the duration of physical activity increases more than what is recommended. Individuals who participated for about 300 to 599 minutes in physical training experienced the most benefits. The overall rate of death decreased by 26% to 31% whereas the chances of dying from heart disease reduced by 28% to 38% (2). Mayo Clinic Proceedings published a study that f...

  read Reading is not only good for getting down, but also for learning new things and reflecting on old things!  There are many books that are great.  In fantasy stories you can really dive into the fantasy world and avoid problems or have a break from thinking, stress and pressure!  With biographies, however, you learn a lot for your own life and can take a lot with you.  David Goggins or Jordan B Peterson have very good books that could change the view on this.  In addition, it is highly recommended to check if your role model (sport,buisness,hobby) has a biography. sport Sport also has many advantages!  Apart from the physical and health benefits, one also has very big changes in the mindset.  Regular exercise gives you discipline and perseverance.  You won't always want to do it but it feels so much better if you do it anyway.  Characteristics such as discipline and perseverance also give you more self-confidence! challenging things...

Martial arts are becoming increasingly popular and well-known.  In recent years, it has also found great popularity on social media and inspires hundreds of millions of people every day!  Boxing has been known for decades but in the last few years some martial arts like BJJ, Muay Thai and thus MMA have become very popular, but why is that so?   Why do so many people get excited about banging their heads and hurting themselves?  + Fighting has been present since the beginning of mankind.  Whether against animals to save your own life, with guns to conquer a country  or even a sport fight against a rival. It is a certain competition just like basketball, football, tennis and so on.  It's about being better than the other.  Just as football fans hope their team wins,  MMA fans hope their fighters win. Many people also only go to training.    Especially martial arts training  is also a huge mental enrichment, because you have ...

  What are hormones?  Messengers          - Information          - transport through the blood  They regulate...  What's going on  when it happens  where it happens  Production is in the endocrine glands   What are the functions of testesterone?  Strengthens bones  androgenic effect (masculinization)  more beard growth  deepening of the voice  Sperm production  increase in muscle mass   What are the effects of taking testosterone and steroid hormones?  faster regeneration  Muscle growth  Hair growing (except for scalp hair)  Own production is stopped  Testicles shrink  Infertility possible  Erectile dysfunction possible  If you stop:  you become more feminine         - more estrogen (female sex hormone) than testosterone in the body       

Blood doping is a controversial practice in competitive  sports, where  athletes use blood to improve their performance. Although blood doping is  banned  in  sport,  there are athletes who use these methods to improve their  performance. Then  I will explain how blood doping works and  what  methods are  used. How  does it  work? Blood  doping is a  practice  in which an athlete injects extra blood before a competition or re-injects his own blood to improve oxygen transport in the body. There are two main methods of doping blood: doping erythropoietin (EPO) and doping  transfusion. Doping EPO  involves  using  erythropoietin, a hormone produced in the  kidneys,  to stimulate red blood  cell production.  EPO injections increase the production of red blood cells in the body, which improves oxygen transport and  improves  athletic performance.  Doping ...

Supplements have grown in popularity as more and more people focus on improving their fitness and overall health. Three of the most popular supplements that people use are protein powder, magnesium, omega-3 fatty acids and creatine. Weand takes a closer look at the benefits of these popular supplements in this blog post.. Creatine Supplements have grown in popularity as more and more people focus on improving their fitness and overall health. Three of the most popular supplements that people use are protein powder, magnesium, omega-3 fatty acids and creatine. Weand takes a closer look at the benefits of these popular supplements in this blog post..   Moved forward execution in high-intensity work out : Creatine has been shown to improve performance in high intensity exercises such as lifting, sprinting and jumping. This increases the vigor available to the muscles, allowing competitors to push harder and for longer periods of time.Increased Muscle Mass and Quality:Creatin...

Caffeine is one of the most consumed psychoactive substances in the world. It is found in coffee, tea, chocolate and many other foods and drinks. Many people also use caffeine as a performance enhancer, especially in sports. For example, pre-workout drinks contain caffeine. The question of whether caffeine is harmful and whether pre-workout drinks are harmful before exercise is complex and controversial. Many studies have been conducted on the potential benefits and risks of caffeine consumption. In this blog, we summarize the main findings of this topic. Benefits  of caffeine: Caffeine has many positive effects on the body, especially on the central nervous system. Increases attention and concentration, improves cognitive function. In addition, it can improve physical performance by increasing endurance and slowing fatigue. Some studies have also shown that caffeine can reduce the risk of certain diseases, such as Alzheimer's disease, Parkinson's disease and liver disease. In ...

Muscle building is an important aspect of life for many people. It can be good for the mental and overall health. In this blog I will discuss some basic and concepts for muscle building. 1 Strength training : Strength training is the best way to build muscle. By training with weights or your own body weight, the muscle cracks are set and built up.  To see good progress, it is important to exercise regularly.  Of course it depends on the time you have but you should train each muscle group twice a week. 2Nutrition: A balanced diet is essential for muscle building. It is beside the training the reason why you get stronger and bigger muscles. You should try to eat at least 1.6 grams of protein per kilogram of body weight (about 0.7 grams per pound). Fats and carbohydrates are also important for your energy in the training but one of the most important things is water. Its very important because you can get cramps for example.Also its unhealthy in general because yo...

Loosing weight is one of the most poplar topics in the fitness industry and many people try to do it. But not everyone accomplishes it. There are many myths about loosing weight but the thing i will talk about are working! Loosing weight and having a healthy lifestyle is not only good for your body but also for your mindset. 1 calorie less: The best way to lose weight is to eat fewer calories than you burn.  By trying you can find out your daily consumption (you do not lose weight and do not gain). 1kg of fat it takes about 7,000kcal to burn!  Depending on how much and how fast you want to lose weight you can easily calculate it. Don´t eat too less of calories because of the jojo effect!  ( kg you want to loose x   7000 / days) 2Active sports  and  recreation: Sport is a nice way to get loose of some fat! For overweight people it is good to start of with just cardio. Also just getting more steps every day helps. If you stay on your calories and do an extra ...