Advocate Condell Medical Center Physical Therapist Teresa Beckman describes hip flexor stretching exercises to ease hip, spine and back pain.
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These are the 17 best muscle building foods that are great for both men & women looking to gain muscle. This is also great for skinny guys to learn what kind of a diet to eat to build muscle fast. Not only will you learn how to eat to gain weight, but you’ll also burn fat and stay lean. Enjoy! Hope it helps

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Timestamps:
Eggs – 1:08
Lean Beef – 2:06
Shrimp – 2:39
Chicken Breast – 3:04
Salmon – 3:34
Pork Tenderloin – 4:10
Protein Powder – 4:30
Tuna – 5:00
Sweet Potato – 5:42
Quinoa – 6:08
Oatmeal – 6:32
Apples – 6:57
Blueberry – 7:20
Nuts – 7:59
Beetroot – 8:50
Greek Yogurt – 9:25
Avocado –  10:05

You train hard in the gym but you don’t grow in the gym. In fact, you do the opposite. The whole goal of working out is to break down your muscles. But the end goal is to build them back up, bigger and stronger than they were before. And the way you do that is Through smart nutrition. you see You need to give your muscles the nutrients that they need to grow bigger and stronger. The right foods at the right time will fuel your body with the proteins, carbs and fats that it needs after a hard training session to pack on the solid muscle mass that you’re after. But Without eating enough of the appropriate foods you’re just going to be stuck wasting away your time and effort while seeing no results in the mirror. So Today, I’m going to share with you the 17 best foods to build muscle fast. Before, we begin, though, keep in mind that there is no one food that will magically bulk you up after a single meal. The key to building muscle is consistency, both with your training and with your eating. You want to Find the best muscle building foods that you actually

Research
(1). Research shows that eating whole eggs provides a boost in both lean mass and strength.
https://academic.oup.com/ajcn/article/106/6/1401/4823156
(2). Beef is a great muscle building food because of its high protein, cholesterol and saturated fat count, all of which help increase testosterone levels
https://www.ncbi.nlm.nih.gov/pubmed/24477043
(3) Shrimp is very nutrient dense while being relatively low in calories, making it ideal for lean muscle growth
https://nutritiondata.self.com/facts/finfish-and-shellfish-products/4174/2
(4) It also contains some important vitamins and minerals that promote muscle growth
https://nutritiondata.self.com/facts/poultry-products/703/2
(5) This will result in greater muscle strength and better insulin sensitivity, which leads to greater protein uptake by the muscle cells
https://www.ncbi.nlm.nih.gov/pubmed/25285409
(6) A serving of tenderloin will also give you a third of your daily requirement of Vitamin B2, which helps to digest protein
https://www.ncbi.nlm.nih.gov/pubmed/24534884
(7) a protein shake right after your workout will replenish your muscles and get amino acids directly into the cells to start the rebuilding process straight away
https://www.ncbi.nlm.nih.gov/pubmed/25169440/
(8) Research has found that omega-3 promotes leanness, improves heart health and slows down the loss of muscle that naturally happens as we grow older
https://www.ncbi.nlm.nih.gov/pubmed/25994567
(9) A medium sized sweet potato will give you 24 grams of carbs, 4 grams of which are fiber. It’s also packed with vitamins and minerals.
https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2667/2
(10) Research has also shown that eating quinoa will increase levels of insulin like growth factor-1, which is critical for muscle growth
https://www.ncbi.nlm.nih.gov/pubmed/11939108
(11) Oatmeal is a complex, slow release carb that will provide you with a long-lasting source of energy (11)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325078/
(12) Apples contain polyphenols which increase muscle strength and endurance
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4685974/

(12.5) Free radicals may cause damage to muscle cells
https://www.ncbi.nlm.nih.gov/pubmed/8221028
(13) Research also shows that blueberries help to increase post workout recovery
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583121/
(14) They’ll also boost your energy levels thanks to their levels of manganese and copper, which fight against free radicals damage to the mitochondria, which is the part of your cells that creates energy
https://medlineplus.gov/ency/article/002424.htm
(15) Betaine has been shown to bolster muscular strength and endurance
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2651845/
(16) Research done at Baylor University shows that a combination of whey and casein is the best combination to increase lean muscle mass
https://baylor-ir.tdl.org/handle/2104/8016
(17) Studies have shown that eating healthy fats like those in avocados can boost your levels of testosterone and human growth hormone, both of which are prime muscle building hormones.
https://www.ncbi.nlm.nih.gov/pubmed/23472458

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Samsung just launched the new Gear Sport and I got a little hands-on time with it and think I’ve figured it out at this point so here’s my complete walkthrough of the device for anyone curious.

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STI COLLEGE BACOOR
SENIOR HIGH SCHOOL DEPARTMENT
PE PERFORMANCE TASK – 2ND QUARTER
GRADE 11 ICT102A GROUP 2
A.Y. 2017-2018

Have you ever wondered the difference between aerobic and anaerobic exercise? Are the pushups a type of exercise? Find out about this and more with these tips
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Once upon a time, for me, the word ‘aerobic,’ made me think of sweaty middle aged ladies in leotards.

…and as for anerobic….some kind of fancy dress?

It turns out that they are actually two different ways of exercising and each gives its own distinct benefit.

Let’s first look at aerobic exercise. When we exercise aerobically, our muscles are using oxygen as their main fuel source. Seeing as oxygen is all around us we can, in theory, exercise for hours on end as long as we top up that fuel with food and water.

Typically, aerobic exercise takes place between 40 and 65% of our maximum heart rates. In cycling terms this is could be when we are spinning light gears and taking things reasonably easy.

The benefit of aerobic exercise is that it improves our cardiovascular systems and burns fat. Happy days.

Once we start exceeding 65% of our max heart rate we begin exercising anaerobically. This is when our bodies begin supplementing some of that oxygen fuel source with the glycogen stored in our muscles. The further towards our maximum heart rates we go, the less oxygen and the more glycogen we use. Unlike oxygen, glycogen is in limited supply so we can’t exercise at this level for very long.

Hard riding, climbing and all out sprints are all examples of cycling anaerobically. The benefit of this type of riding is stronger muscles and improved speed. You’ll certainly know when you’ve been exercising anaerobically because your muscles will ache the day after. This is due to a build up of lactic acid which is a by-product of glycogen as it is used as by the body.

Typically, a good training plan will use both kinds of exercise; aerobic at first to build general fitness and then increasing levels of anaerobic to build speed and endurance.

A good heart rate monitor will help you to measure your efforts and ensure you are in the correct zone. I’ve already posted a film explaining this so please take a look.

If you would like to follow my efforts on the bike you can follow me on Strava. My profile is here: http://www.strava.com/athletes/515946

You are also very welcome to join my virtual cycling club on Strava. By sharing our rides we can help and encourage each other to reach our fitness goals.

You can join the club here: https://www.strava.com/clubs/Chernobyl

and the Chernobyl Cycling Club Facebook group here:
https://www.facebook.com/groups/chernobylcyclingclub/ Social Media

Facebook: https://www.facebook.com/goodvelocycling/
Twitter: @jollyvelo
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Muscular contractions require energy from our bodies, this energy is in the form of a molecule called ATP. However the body has three generation systems which it uses to create ATP. In aerobic states, when oxygen is plentiful in the body, the three generation systems (Glycolysis, Krebs Cycle, and the Electron Transport Chain are able to operate. The difference between aerobic and anaerobic. Once your ATP demand exceeds the ability of the body to deliver oxygen to run these processes, you enter an anaerobic state, in which only Glycolysis can continue to operate. Once byproducts build up, lactic acid forces this anaerobic activity to a stop. Anaerobic means, without oxygen.

Is the electron transport chain aerobic or anaerobic? It is aerobic
is the krebs cycle aerobic or anaerobic? It is aerobic
is glycolysis aerobic or anaerobic? It can be both
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Aerobic Exercise vs Anaerobic Exercise explained. Learn how to lose weight with Aerobic vs Anaerobic, exercise benefits and which exercise is the best type of exercise for your health, stress level, workout and fitness level.

Subscribe now and get the latest cutting edge health information on nutrition, weight loss, what to eat, recipes and other health tips that really work. Dr. Ekberg is a former Olympic Decathlete, Chiropractic doctor, and lecturer.
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Give tight, sore glutes some TLC, foam roller-style. Rolling your glutes increases hip flexibility for better range of motion. Expert tips provided by wellness physical therapists at the Mayo Clinic Healthy Living Program. Get more healthy action tips from the Mayo Clinic App: http://mayocl.in/2tbMb57
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https://youtu.be/UByMrsuiQfc
Renown Outpatient Physical Therapists, Brendan and Jessica Ryder, see a lot of knee injuries in their practices. In this video, they demonstrate how to do a proper squat and other moves to strengthen your glute muscles and protect your knees. Learn more at renown.org/PhysicalTherapy

#renownhealth #renownrehab #wolfpacksports
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** The Difference Between Aerobic vs. Anaerobic Exercise – Is One Better for Weight Loss? **

Have you ever wondered about the difference between aerobic and anaerobic exercise? What are the main distinctions, what are the different benefits, and what should you use more of for something like fat loss? Well, in this video we’re going to cover all that along with some actual exercise examples within each to help you answer the question which is better for you right now. Enjoy!

Aerobic vs. Anaerobic Exercise Differences Overview (0:29)

Before we look at any specific benefits, we need to first have a general understanding of what each is. Aerobic translates to ‘with oxygen’, meaning any exercise within this category can be sufficiently fueled by breathing alone. As a good rule of thumb, if you can talk while doing an exercise, it’s generally aerobic.

Here’s a great heart rate calculator to determine your aerobic heart rate:
https://www.heartmonitors.com/blogs/news/38044801-heart-rate-training-zone-calculator

On the flip side, anaerobic means without oxygen. These are higher intensity exercises like lifting, circuit training and anything where regular breathing alone is not enough to fuel the exercise.

What are the Different Fuel Sources Between Aerobic & Anaerobic? (2:20)

So what does this basic distinction mean for the benefits of each?. Well, during aerobic exercise, your body primarily draws from fat along with carbs to fuel movement. But when we kick into anaerobic exercise, our body can no longer burn fat for sufficient energy and looks more towards carbs, amino acids, and even lactate acid.

What are the Benefits of Each (3:20)

Now, this doesn’t mean that anaerobic exercise does not burn fat. Even though it doesn’t burn fat off as a primary source of energy, as you’ll discover, it has some long-term fat burning benefits that are great for weight loss.

How to Pick Between the Two: Aerobic vs. Anaerobic (4:18)

So when it comes down to it, both types of exercise can have amazing benefits for any area of fitness. So the question really comes down to what is going to work better for your personality and schedule? Do you gravitate more towards shorter, high-intensity exercise or are you a fan of taking longer walks/hikes? That being said, there are some specific benefits to each that we’ll cover more in this video.

The General Overview (6:03)

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Exercises such as crunches with one leg extended can really help you lose belly fat when you add them to your resistance training program. Learn the safe, correct, healthy way to lose belly fat in this free video on workouts for women.

Expert: Sylvia Ferrero
Contact: www.SylviaFerrero.com
Bio: Sylvia Ferrero, a professional personal trainer at the Billy Beck III Training Center in Sunrise, Florida, has coached and mentored dozens of athletes and fitness enthusiasts from around the world.
Filmmaker: Paul Muller

Series Description: Whether you strive to get into better general condition, trim your buttocks, drop flab from a recent pregnancy or lose the love handles safely and effectively, these workouts for women will help you achieve your goals. Get step-by-step instruction from a professional fitness trainer in this free video series.
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‘Aim to do something everyday that pushes you forward.’

HOW TO GET 6 PACK ABS SERIES is a four-part Ab Shredding Program. Learn how to train your abs with the First video of this series using all floor exercises that are low impact and a perfect place to start no matter what fitness level. Start training to get your 6 pack abs today by following this 4-week program.

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The BEST Calisthenics App, secret techniques, programs, and step by step guided tutorials tested by thousands of people to reach their goals, with the most simplistic systematic approach to learning any calisthenics move such as the Handstand, Muscle Up, Planche, with ease.
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