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18/08/2017

Indicator to measure your training results

When exercising, the heart muscle should be used as an indicator to determine what to do in practice. This can be done by calculating the heart rate limit manually, or automatic (like on the cardio workout machine and other pulse measuring devices). Age greatly affects the working function of the heart muscle. Therefore, the ability of the heart muscle to be able to maximal work will be found differently in each person. Before, during exercise, and after undergoing a physical exercise session, it is highly recommended to control the pulse rate and measure your ability by referring to the maximum pulse rate.
Target Heart Rate

50 - 60% Moderate Activity
60 - 70% Weight Control / Fat Burner
70 - 80% Cardio Aerobic
80 - 90% Maximum performance (Athlete)

Pay attention! In the relaxed state, the maximum limit of normal heart rate is 100. During practice, to measure the heart rate of the heart rate, first establish some percentage of the heart rate of the maximum pulse you want to achieve. In this case, for each sport is different. Highly recommended for advance consultation with a doctor, or an exercise specialist.

In children and adolescents, the following formula can not be used because the level of the pulse dynamics is too varied at the age of children and adolescents. When the maximum pulse rate is exceeded, it means that the training load has exceeded the capacity. This can lead to anaerobic metabolism, ie when the muscle contracts do not use energy from oxygen. So the muscle produces energy without going through oxygen, so it will produce a lot of lactic acid. If lactic acid has a lot and accumulate, can cause muscle pain and even the possibility of damage to the muscle.
Calculate maximum pulse rate:

220 - Age (min 20 years old)

Ex:

A person with the age of 40 will have a max pulse rate. 220 - 40 = 180. If the person performs an Aerobic Treadmill exercise with a procentage of 60% - 80% of the maximum pulse rate, then:

60% X 180 = 108

80% X 180 = 144

Based on this value can be concluded that the ideal exercise should be done when the person's pulse is worth 108 to 144.

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17/08/2017

Kind of coffee recommended for weight loss

If the coffee you normally enjoy is black or brown (after mixing milk and cream), this time the Reps will discuss about green coffee. Lately green coffee is often a fave among the community because it has benefits for skin beauty, to be able to lose weight in quick time. Is that right?

Actually this green coffee and black coffee comes from the same tree. It's just to make black coffee, coffee beans must first be baked to remove water content and add aroma. But in the roasting process some important compounds in coffee also often disappear. So it creates green coffee by eliminating the roasting process.

A study shows that green coffee can help you lose weight. This is because green coffee has chlorogenic acid compounds that are believed to maintain skin beauty, lose weight in quick time and regulate blood sugar levels.
How does green coffee lose weight?

Chlorogenic acid contained in green coffee is beneficial to some health conditions, including increased blood sugar balance, inhibits glucose release in the body and increases the liver metabolism output that affects fat burning. These mechanisms work to support lean body mass by inhibiting fat absorption and weight gain.

This is reinforced by a study conducted in Italy and published in BMC Complementari and Alternative Medicine examining the inhibition of fat accumulation and weight gain in mice given green coffee bean extract. Researchers note that mice have reduced visceral fat and body weight. So it can be concluded that green coffee extract can keep your weight.

Plus a study conducted in 2011 and published at Gastroenterology Research and Practice examined the extract of green coffee beans present in the weightloss supplement. The result of subjects equipped with GCE (Green Coffee Extract) has a significant difference compared with placebo.
Side effects of green coffee

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Although it is effective to lose weight, green coffee has harmful side effects when consumed in large quantities. The recommended dose is 480 mg daily in a 12 week timeframe. Because caffeine content is similar to black coffee, consuming too much green coffee can cause insomnia, nervousness and anxiety, abdominal pain, nausea and vomiting, increased heart rate and respiration.

Also consuming green coffee outside of doses can cause anxiety disorders, bleeding disorders, diabetes (caffeine content can change the way diabetics process sugar), diarrhea, glaucoma, high blood pressure, intestinal irritation to osteoporosis.

16/08/2017

FAT METABOLISERS for body you need to know

Many of the nutrients have been acknowledged for their efficacy in changes in the reaction or metabolism of fats. Actually what underlies REPS Mania should burn fat? Of course the most fundamental is to maintain the stability of the body to stay healthy, because the body is excess fat would be close to the kind of disease. Another reason, of course, is the quality of a beautiful form of physical appearance. You burn more fat as a fuel at rest or during exercise, so you can adjust your body composition to a better level. The following are some of the most common fat metabolizers found in dietary supplements.
Thermogenics

Thermogenics is a supplement designed to increase energy expenditure when your body is resting. Over the years, most thermogenic supplements contain "ECAs", ie piles of ephedra alkaloids.

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Although a large number of studies have shown the efficacy and safety of using these supplements in weight gain. But the association of food and drugs actually prohibits the sale of dietary supplements containing ephedra alkaloids. From then on, thermogenic supplements only combine in it from green tea extract, guarana (natural-occuring caffeine), synephrine (eg, aurantium oranges, bitter oranges), willow bark (natural form of aspirin), Capsicum (chili), etc.

Other studies on thermogenics show results in increased energy expenditure. For example, it has been reported that the consumption of green tea slightly mixed with additional coffee can cause (REE-resting energy expenditure) by 14 percent. Subsequent research also reported that, consuming three servings or about 250 ml of beverages containing green tea, caffeine and calcium for three days, can significantly increase energy in 24-hour energy consumption. It was also reported that consumption of green tea 300mg / day for two consecutive days, can result in increased oxidation or fat loss significantly.
Calcium Pyruvate

Calcium Piruvat since 10 years ago is believed to lose weight. Calcium is needed by the body to trigger the work of the heart muscle, so that the blood supply throughout the body becomes smooth and efficient. Thus the condition is able to suppress the natural hunger. A medically supervised study of overweight people reported that, taking a supplement containing calcium pyruvate (16-25 grams / day with or without dihydroxyacetone phosphate {DHAP}) combined with some weight loss exercise training techniques, Proved capable and powerful burn fat in their bodies.

But researchers have not been able to clearly explain such conditions. Because the mechanism of burning fat, can not be clearly illustrated. Thus giving rise to speculation from them that it happens may be related to appetite suppression suppression.

Because calcium pyruvate is quite expensive, some researchers are trying to create a replica of calcium pyromate. It turns out that replication can be achieved, only dose is not as big as the calcium pyretate is only 6-10 grams / day). Kalman and colleagues20 report from the results of his research that, supplements containing calcium pyruvate (6 grams / day for six weeks) are significantly able to lose weight and burn fat in the body. However, on the other hand Stone along with colleagues21 reported that pyruvate supplements do not affect the body's composition hydrostatically.