The Overload Principle for Fitness: How Hard Should You Work Out?

The Principle of Overload asserts that you must gradually and systematically increase your fitness training load.  Overloading causes changes within your muscles as a direct result of the type of training you perform.  Because your body gets used to working out at a particular level, you must progressively increase your work load in order to continue to improve.

To apply the Principle of Overload to fitness programs, you can adjust some combination of intensity (how hard), frequency (how often), duration (how long), recovery (how much rest), and volume (total work) to achieve your desired results.  It is most important that you gradually increase your work load with a regimen of training activities that targets your goals.

Training at an intensity that varies between 60%-100% of your maximum effort is a guideline for how hard to work.   Planned training cycles that include light, moderate, and heavy periods offer variation within an adequate range of intensity.  Periodically testing your maximum efforts provides a basis for how much and in which ways you should increase training loads.

For cardio workouts, how hard you work is based on your maximum predicted heart rate.  The Karvonen formula or a calculator can estimate your target heart rate zone in beats per minute. As your body adapts to training at any particular level, you will have to work harder to stay within the zone.  You can pick up your pace, increase distance or time, or decrease rest time between training bouts in order to continue to make gains.

For strength, lift weights at 60-100% of your single maximum repetition (1 RM) for specific lifts (e.g., squat, bench press).  However, if you are not conditioned, testing 1 RM is not advisable nor is it feasible for all exercises.  One RM calculators offer a safer way to estimate the weight you can lift for a single repetition.

Another method to progressively overload for strength is to perform 10-15 repetitions of an exercise. Increase the weight load when you can complete 15 reps using good form through the full of motion.   Do not increase weight loads more than 10% per week.

What happens if you do not work hard enough?  You will make limited gains, progress more slowly, or simply maintain your fitness level.

What happens if you work too hard?  Your progress can be compromised if your training intensity is too high.  It is not necessary to work out until you are exhausted every day.  In time, you could experience the effects of overtraining.

The Recovery Principle and the Variation Principle work in concert with the Overload Principle.  To allow adequate recovery time, train 5-6 days per week for endurance and 3-4 days per week for strength. To prevent overtraining and to experience more rapid improvements, vary your workouts during each phase of training within a range that targets your goals.

How does the saying, No pain, no gain apply? Learn to distinguish between the “pain” of working hard and the “pain” of injuries. Overloading will result in normal …

dentist, health

Oral Hygiene

Many people take their teeth for granted. The ability to speak as well as chew and bite down on food is not something that people tend to think about on a daily basis. That is, until there is a problem with the teeth, such as:

  • Tooth sensitivity or pain
  • The loss of teeth due to decay or infection
  • Irritation or infection of the gums
  • Cavities

The most important way to prevent these dental problems from occurring is by practicing good oral hygiene, also called dental hygiene. Good oral hygiene is only effective if it becomes habitual, and those who follow proper dental regimens are typically those who have overall healthy mouths.

Characteristics of Good Oral Hygiene

It is widely known that brushing one’s teeth is a good thing. However, the reasons for brushing as well as the proper frequency may not be so commonplace.

The American Dental Association (ADA) recommends that children and adults brush their teeth twice a day using “an ADA-accepted” fluoride toothpaste and floss or use an alternative between-the-teeth cleaner once a day. The acts of brushing and flossing will help to remove harmful plaque (bacteria) that can attack the surface of teeth, between teeth and the gums. If left on the teeth, this naturally-occurring plaque will eventually harden on the teeth to form tartar or calculus deposits. The result is potential tooth decay and gum disease that can destroy the teeth.

Other good dental hygiene habits include:

  • Eating a well-balanced diet
  • Limiting the amount of sugary or starchy foods in the diet
  • Avoiding frequent snacking throughout the day

Tooth Brushing 101

According to the ADA, there is a “right” method of tooth brushing and flossing. Some may be surprised to learn that brushing and flossing hard is not recommended. People should focus on moving a clean, soft-bristled toothbrush topped with fluoride toothpaste gently across all areas of the teeth, including the top, bottom, front, back, inside and out. The toothbrush should be slanted at a 45-degree angle to also clean the gums.

It is recommended that toothbrushes be replaced every 3-4 months or even sooner if the bristles begin to lose their shape.

For flossing, gentle movements of the floss between the teeth will help to remove food debris and plaque. The floss should also reach the gum line, curving gently around the area between the tooth and gum.

Dentists’ Role in Oral Health

It may seem that people who are meticulous about their home dental care do not need to visit a dentist. This could not be further from the truth. In fact, the ADA recommends that people of all ages visit a dentist every 6 months for a dental check-up.

Regardless of how well a person brushes and flosses at home, it is impossible for all plaque to be removed. Dentists and dental hygienists take at-home dental care a step further during professional cleanings by:

  • Removing stubborn or hidden deposits of tartar or calculus
  • Identifying problem areas, such as cavities, gum disease or tooth
health, medicine

Mega Cardio Health Plus, Dr Louis Ignarro

Dr. Louis J. Ignarro, Mega Cardio Health Plus (born May 31, 1941) is an American pharmacologist. He was corecipient of the 1998 Nobel Prize in Physiology or Medicine with Robert F. Furchgott and Ferid Murad for demonstrating the signaling properties of nitric oxide, (L-Arginine).Louis Ignarro receives award from D. Wink at National Cancer Institute – NIH.  He is currently professor of pharmacology at the UCLA School of Medicine’s department of molecular and medical pharmacology in Los Angeles, which he joined in 1985. Before relocating to California, he was a professor of pharmacology at Tulane University School of Medicine, New Orleans.

Dr. Louis J. Ignarro, Mega Cardio Health Plus (born May 31, 1941) is an American pharmacologist. He was corecipient

of the 1998 Nobel Prize in Physiology or Medicine with Robert F. Furchgott and Ferid Murad for demonstrating the

signaling properties of nitric oxide, (L-Arginine).Louis Ignarro receives award from D. Wink at National Cancer

Institute – NIH.  He is currently professor of pharmacology at the UCLA School of Medicine’s department of molecular

and medical pharmacology in Los Angeles, which he joined in 1985.

Before relocating to California, he was a professor of pharmacology at Tulane University School of Medicine,  New Orleans.

The benefits and functions attributed to oral ingestion of L-arginine include:

  • Precursor for the synthesis of nitric oxide (NO)
  • Stimulation of the release of growth hormone.
  • Improves immune function
  • Reduces healing time of injuries (particularly bone)
  • Quickens repair time of damaged tissue
  • Reduces risk of heart disease
  • Increases muscle mass
  • Reduces adipose tissue body fat
  • Helps improve insulin sensitivity
  • Helps decrease blood pressure
  • Alleviates male infertility, improving sperm production and motility
  • Increases blood circulation throughout the body, including the sex organs
  • Improves reproductive ability In proteins

Order Mega Cardio Health Plus


Celebrity Personal Trainers – Part 1

Who are these amazing personal trainers that work with movie stars, professional athletes, musicians, and the rest of the rich and famous? Research into exactly how one becomes a celebrity personal trainer reveals that, like the rest of the personal training industry, no formal requirements exist to become one of these trainers to the stars who charge $300+ per hour. Most celebrity trainers simply happened to be in the right place at the right time.

An unknown trainer visited a chiropractor following a car accident. During the first few visits, he and the chiropractor hit it off and got to be buddies. The chiropractor happened to know some celebrities, and just by knowing him, this trainer got a gig working with a star. Fortunately for his new celebrity client, this particular trainer had a good knowledge base and great people skills. And there was something in it for the chiropractor, too, in that he got a cut for recommending this trainer to the celebrity.

Celebrity managers would help their star clients hugely if they used more caution when recommending personal trainers. As with any referral, a thorough background screening is in order before simply hiring a trainer on another celebrity’s recommendation. The endorsement by another famous person is often all it takes for an unqualified musclehead to get in the door.

Just Because They’re Famous Doesn’t Mean They’re Knowledgeable

Although you always want to hire the trainer with the best education, experience, and certifications, the people with the best qualifications are not necessarily those with the best marketing skills or the biggest mouths. However, just because someone is good at getting attention does NOT mean they know the first thing about training. In this unregulated field, people don’t have to be well-qualified to work in the industry. Anyone who is good at conveying confidence about their abilities as a trainer will succeed in the business, whether or not they can actually deliver on their promise.

A quick look at the training industry indicates that anyone who even smells like a celebrity now has a celebrity trainer. All the biggest stars – Britney Spears, P-Diddy, J-Lo, Oprah, Madonna, Tom Cruise – have personal trainers. And the trainers themselves are now riding their clients’ fame into their own spotlights. Two of the most celebrated personal trainers are Bob Green, who works with Oprah, and Gunter, trainer to many celebrities.

Many celebrity trainers are featured on news and entertainment programs, offering diet and nutrition advice. Turns out their biggest gift is their ability sell their products in front of a camera, because their advice is questionable, at best. Still, no one can argue with their ability to generate millions of dollars because of their proximity to the rich and famous. Sadly, though, they’re making a lot of that money by exploiting uneducated people, playing on their unrealistic desires to look like the next big-screen celebrity.

We’re Not All Going to Look Like Supermodels or Professional Athletes

Say you’re in the best shape of …

dentist, medicine

Dental Care: Pulling Your Own Teeth

Even though it may sound very odd and downright compelling, a lot of people actually try to extract their own teeth.  Toothache pain can be very painful and very frustrating, making you try anything to get relief.  Depending on how bad the pain is, you’ll be more than willing to do just about anything you can to get the pain to stop.  Abscesses or really bad cavities are among the worst, as the pain never seems to let up – no matter what you do.

In the old days, teeth were extracted by pliers, as there were no dentists around.  During these times, people would get drunk on alcohol and then the teeth would be extracted.  There was no such thing as anaesthesia back then, so it was impossible to locally numb the pain.  These days though, local anaesthesia is the best way to numb a toothache before pulling the tooth.  If you attempt to pull a tooth yourself, you’ll feel the pain no matter what you do.

There are situations however, in which you can pull your own teeth.  Baby teeth for example, are acceptable to pull.  Before you yank it out though, you should check on the age of when the tooth in question should be removed.  If you wiggle the tooth around and it appears to be loose, then chances are it will come out without a problem.  On the other hand, if you pull the tooth and it turns out to be an abscess, you’ll end up with a real problem and your hands and you’ll need to visit a dentist as soon as you can.

Another situation in which it is acceptable to pull your own teeth is when you have a severe case of gum disease.  Gum disease can cause the socket and the bone to become extremely decayed, which will result in the destruction of the tooth.  If the gum disease is severe enough, the tooth will be extremely loose and will come out without a problem.  In some cases, the tooth can be almost unbearable to the touch.  If you have gum disease and notice a loose tooth, you should be careful when pulling it.  If you don’t do it properly or if you do it too soon, you could end up breaking the top of the tooth.  If this happens, you’ll need to go to the dentist to have the remaining portion of the tooth cut out.

Even though a tooth may feel loose when you touch it, doesn’t always mean that you can grab a pair of pliers and rip it out.  Teeth are very delicate.  If you try to rip a tooth out with pair of pliers and make a mistake, you should end up doing more harm than good.  Putting pliers in your mouth can also lead to an infection, which would send you to the dentist.  Abscesses on the other hand, should never be dealt with on your own – you’ll need to go to a dentist …


Cosmetic Dentistry: What is a Bone Graft?

Prior to getting dental implants, it might be necessary to increase the amount of bone available to support your teeth. This is done through a procedure called bone grafting says San Jose dental implants specialist.

Bone grafting is the replacement or augmentation of the portion of the jaw bone that anchors the teeth. It’s a surgical procedure that’s often done to reverse the loss or resor[tion of bone that may have occurred due to tooth loss, trauma, disease or ill-fitting dentures, and to rebuild the bone structure beneath the gums in preparation for the placement of San Jose dental implants treatment or other tooth replacements.

According to <strong><a rel=”nofollow” onclick=”javascript:ga(‘send’, ‘pageview’, ‘/outgoing/article_exit_link/2607474’);” href=””>San Jose cosmetic dentist</a></strong> when bone graft is implanted in the jaw, it doesn’t just simply fill a void in the bone; it may also help promote new bone growth in that location. When successful, bone grafting can restore both the height and width of your jaw bone.

Bone volume can be affected by a variety of factors such as periodontal disease or trauma and infections. Sometimes during a dental implant procedure, dentists find that the critical supporting bone is missing. Through bone grafting, we can increase the height and width of the bone or fill in anatomical voids in bone and fill in the defects that develop when teeth are lost.
What is involved?

Dental implant bone grafting is a surgical procedure that can usually be done in a Bay area cosmetic dentist office. It replaces the bone that has been lost with material from the patient’s own body (autogenous bone) or with a natural, artificial, or synthetic substitute. In most cases the goal of the implant dentist is to generate new healthy and natural bone in the area of the procedure.
What are the types of bone graft?
•    autogenous – bone taken from one area of the patient and transplanted to another area requiring such grafting
•    allograft – either synthetic bone or bone from a bone bank (cadaver bone)
•    xenograft – bovine /cow bone
Which graft is used and when and why?

Autogenous bone is the “gold standard” and oftentimes has the most predictable results. This is described as the best type of graft because such bone is live bone with live active cellular elements that enhance bone growth, whereas other types of grafts are devoid of any active cellular material.

Allografts and Xenografts both do not require a second surgical site as does the autogenous bone. Ample
amounts can be easily obtained. …

fitness, health

Number One Way to Get Fit

If you like this article check out GoBodyNow.Com!

Instead, why not dance your way to good health? According to experts, dance possesses the major components of any fitness regimen. All forms of dance have an aerobic element. Dance is a great workout and does the job as well as any traditional workout. From burning calories to socializing with friends, it’s a wonderful alternative to aerobic dance or jogging. The side-to-side movements of many styles strengthen muscles in your hips, thighs and calves, and, like any weight-bearing exercise, help to build stronger bones. Dancing also contains a social component by giving you the opportunity to develop strong social ties, which contribute to self-esteem.

The popularity of movement and dance has exploded in the past few years, with more adults searching for an alternative to traditional gym workouts and jazzing up their fitness routine with a dose of dance. From burning calories to socializing with friends, dancing has numerous health benefits, and you’ll be too busy having fun to even notice you’re working out!

Dance professionals have long known the health benefits of these new trends sweeping the nation today that add pizzazz to workouts as well as the advantages that dance has in enhancing a person’s life at any age. Dance is exercise, but dancing is different. It exercises the whole being. It lifts the spirit, strengthens the body and stimulates the mind. Going to classes, and dancing itself are ways of working on your life so that some part of it acquires grace and harmony, in a world that sometimes seems to have become too chaotic.

Different dance classes work out different parts of the body. The options are endless, from swing to salsa, hustle to hip-hop. Learn ballroom dancing at a dance studio, or join friends at a nightclub and work out both body and soul. Country-western dance-as popular as ever- will give your heart rate a healthy boost.

The fast pace of swing dancing is a guarantee you’ll sweat your way to a better body. Latin dancing like Salsa and Mambo work the entire body and are “red-hot” today since the success of heartthrob Ricky Martin and a number of others.

Ballet barre exercises are great strengtheners. Through the study of Modern Dance-which is gaining more widespread popularity-one becomes acutely aware of the communicative potential of human movement and its power to reveal moods, feelings and ideas. Internally focused; you pay attention to your breathing and emotions. You remain barefoot-to stay in touch with the earth.

Jazz dancing is a very aerobic workout that isolates different parts of the body. This ability will help you to keep to the rhythm of the music. The thing that makes jazz different from other forms of dance is that its style can vary greatly, absorbing the many influences of current life and fashions. Often associated with musicals, it is a highly skilled and powerful form of dance.

Belly dancing tones abdominal muscles, and can be a major workout for your arms, …

fitness, health

Four Simple Cardio Programs to Burn Fat Super Fast

Jumping Rope

Jumping rope provides a number of health benefits: not only is it a great cardiovascular exercise that burns calories and fat, but it also develops good coordination between the hands and feet, as well as rhythm (muscle coordination). The greatest thing about jumping rope is that it is very inexpensive and you can do it almost anywhere.

Jumping rope has been proven to be a very effective method for burning fat. It has been shown to burn as many as 1,000 calories per hour. Wow, that is some serious caloric expenditure! Some of the best and leanest athletes swear by it. Movies often depict professional boxers skipping rope because it develops great cardiovascular endurance and stamina. It’s no wonder that boxers are some of the best-conditioned athletes.

Grab a jump rope and try it yourself!

Stand erect, but relaxed, when you jump.
Keep your knees slightly bent.
Look straight ahead, not at your feet.
Land on the balls of your feet, not on your heels.
Keep your arms fairly still, do not flail.

Start by jumping slowly, building up your speed so you can jump rope more quickly over time. See how many times you can jump without missing. Try to do 100 skips before you have to stop – then, beat that record the next time. Do 50 super fast jumps, followed by 50 slower jumps.

Jumping rope is great for the whole family. Have even more fun by getting some friends to play Double-Dutch. Jump rope for 30 minutes, five times a week, and watch your waistline shrink. Go invest in a jump rope today, and quickly get the body you want.

Jumping on a Trampoline

Jumping on a trampoline – yes, I said jumping on a trampoline – is a great workout. It not only develops excellent proprioception (body awareness), but it also burns a ton of fat and calories. And did you know that the rhythmic bouncing has a powerful effect on the lymphatic system, which builds a stronger immune system?

A trampoline provides exercise that are easy on the joints, very low in stress, and great for the body.

It’s easy to start a trampoline regimen. Buy a mini-trampoline for your living room and jump while watching your favorite TV show, or bounce to a trampoline workout video. For tons of family fun, buy a large trampoline for the backyard. Start jumping on your trampoline for 30 minutes a day and bounce away your pounds.

Outdoor Sprints

A Great workout: go outside and sprint as hard and fast as you possibly can. Once you feel like you’re going to collapse, stop; walk until you’re no longer huffing and puffing; then, sprint again. You might call this the ‘Forrest Gump’ Workout. Repeat as many times as you can, or until you complete a full 30 minutes of sprints and rest/walking.

This is a very intense workout, so you need a good level of fitness and conditioning before trying it. Sprint your butt off, walk …



Swine Flu Symptoms

The symptoms of swine flu in people are expected to be similar to the symptoms of regular human seasonal influenza and include fever, lethargy, lack of appetite and coughing. Some people with swine flu also have reported runny nose, sore throat, nausea, vomiting and diarrhea. Symptoms of Swine flu may including all or some of the following:

  • Fever
  • Muscle aches
  • Lethargy
  • Coughing
  • Headache
  • Sore throat
  • Runny nose
  • Nausea
  • Vomiting
  • Diarrhea
  • Lack of appetite

Complications Of Swine Flu

Those at higher risk of catching influenza in general include those with the following:

* Age of 65 years or older
* Chronic health problems (such as asthma, diabetes, heart disease)
* Pregnant women
* Young children

But the past epidemics and pandemics of flu have shown that during pandemics most people that are affected are healthy young adults.

Complications of Swine Flu can include:

* Pneumonia
* Bronchitis
* Sinus infections
* Ear infections
* Death

Transmission of Swine Flu (How is Swine Flu spread?)

As with other flu like illnesses, Swine flu is spread as follows:

  • Coughing
  • Sneezing
  • Kissing
  • Touching infected objects
  • Touching nose, mouth and/or eyes with infected hands
  • Swine flu does not spread by eating pork.

Treatment of Swine Flu

Swine Flu Vaccination / Swine Flu Shot

The protective ability of influenza vaccines depends primarily on the closeness of the match between the vaccine virus and the epidemic virus, so the presence of non reactive H3N2 SIV variants suggests that current commercial vaccines might not effectively protect pigs from infection with a majority of H3N2 viruses. The current vaccine against the seasonal influenza strain H1N1 is thought unlikely to provide protection. The director of CDC’s National Center for Immunization and Respiratory Diseases said that the United States’ cases were found to be made up of genetic elements from four different flu viruses—North American swine influenza, North American avian influenza, human influenza A virus subtype H1N1, and swine influenza virus typically found in Asia and Europe.

Gelsemium. [Gels]

This remedy corresponds to the commencement of the trouble, when the patient is weak, tired and aches throughout the body. It removes speedily the intense aching and muscular soreness. There is constant chilliness and the patient hugs the fire; the fever is less acute than that of Aconite, and the cough is hard and painful. There are paroxysms of sneezing with excoriating discharge, and great torpor and apathy. An extensive experience with this remedy in the great Epidemic of 1918 proved its usefulness. Simple cases were speedily cured. Aconite will sometimes prove the better remedy for children, but the drug will never be a prominent one in influenza. Still it may be prescribed when indicated; it will, perhaps, soothe and moderate the subsequent attack, but its action is not quick here as in simple fevers, as we have to do with a blood affection.

Influenza with marked gastro-intestinal symptoms may need this remedy, especially when there are present putrid diarrhoea stools. Clarke considers this remedy the nearest …

dentist, health

How Cosmetic Dentistry Restored The Smiles of Patients

Use your smile to change the world, don’t let the world change your smile.

Nothing could be more apt than this quote in the above for the people who suffer from comments on their teeth. Keeping humiliation and anger and all other emotions at one side, we have to accept the fact that dental problems could worsen a situation. People lacking teeth or having poor teeth actually experience a lack of confidence and they rarely find themselves talking to anybody else. However, this is not the world’s end. There are solutions to it and it only comes after a visit to the dentist.

Yes, whether it is Glendale, Sun City or Surprise or anywhere in the US, there are many people who do not pay that much attention towards oral and dental care. As a result, a majority of these people suffer serious kinds of dental issues later. Rechecking the dental statistics one after another will show how disappointing the situation is. But, people should take note of this and vow to visit a dentist at least once in a year. It actually helps in understanding the dental condition and prevent any disease or issue that may happen in the future.

Cosmetic dentistry and its various categories

Though cosmetic dentistry is a great solution for people to get their smiles restored, it is also important to know something about them. We offer a brief preview of it:

  • Teeth whitening – This one’s a popular treatment that people seek when they come to their dentists. It is meant for people who have stained their teeth due to consumption of food, beverages, cigarette or tobacco. Since it is not “teeth cleaning,” people need to take care of teeth by maintaining oral hygiene.

  • Dental implants – Though it is an expensive treatment, but a dental implant specialist in Glendale, AZ will offer a permanent solution. The surgery constitutes of three parts, including metal infusion, an abutment and finally, a natural looking crown placement. Nevertheless, people who are on a low budget can opt fordentures in Glendale, AZ for a temporary solution.

  • Braces – That’s really not an admirable thing visually, but an effective treatment for patients who are suffering from crooked teeth. It improves the jaw position and removes the disorders in the teeth. Consequently, the crooked teeth get reshaped into a normal appearance.

  • Veneers – Quite a majority of the patients suffers from the gap in their teeth, which is why the veneers are perfect treatment for them. Similarly, there are other reasons for getting the veneers, which include poorly shaped teeth, stained teeth, chipped teeth, crooked teeth, etc.

  • Bonding – Dental fillings can cover the exposed root of the tooth and which is why bonding is an important treatment for dental health.

Consulting a Prosthodontist in Glendale, AZ would be the best option for seeking restorative dental treatment. These are experts in their areas and have the state-of-the-art technologies and tools at their disposal.

Full Mouth Restoration – A