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How To Up Your Muscular Endurance

How To Up Your Muscular Endurance

All sports athletes need this key quality to compete on a professional, competitive level in their specialist sport. The definition of Muscular Endurance is being able to make the largest force for the longest possible time. As time goes on, its only natural that one would only be able to produce a smaller and smaller amount of force compared to the initial force produced. There are two different muscular endurances; Anaerobic and Aerobic. Anaerobic is over a small time scale, while aerobic is over a large time scale.

Now onto how you can increase your endurance. Strength can be split into three primary energy systems:

The first one is called the ATPPC Energy System which is anaerobic based. ATP is the main source of energy your muscles will use. The amount of ATP your muscles contain can decrease to zero very quickly. Infact, it can take just 3 seconds! To make up for this, PhosphateCreatine (PC) returns ATP levels to its original until all PC is used up. Because of PC you can actually receive 10 seconds altogether ATP usage.

The second one is called The Glycolytic System which is also anaerobic based. This system comes into play after the main ATPPC system is used up. The process of glycosis lets carbohydrates be broken down without the help of oxygen. This is a nice method to bringing ATP back to its original amount, although the bad thing is that there are byproducts called hydrogen ions that will give you a burning feeling when the

ions become greater in quantity. The lactic acid is not the reason for the burning feeling, lactic acid actually converts to energy and also protein.

The third one is called the Aerobic System. Ofcourse, this is aerobic based, duh! This system uses a fixed value supply of oxygen to stop glycosis from producing lactic acid. Since its source is oxygen, activity can keep going for as long as possible at a lesser speed. The bad thing about this system, however, is the fact that a lot of the procedures used to train it have shown strength/ speed decreases.

The secret to this is to train the required systems for you and your sport. It is always good to train the aerobic system, however, so please don't neglect this one!

Exercise Examples for each systems:

1. ATPPC System 3070yard Sprints.

2. Lactic Acid System Bike Work, Squats/ Bench for as many repetitions as possible.

3. Aerobic System Long distance/ long time scale exercises work well for this system. Also when you are doing any of the other exercises for the other systems they also all work this system too!

Remember, you have to make a specialized training program for your specific needs and for your specific sport you are training for. One thing wont work for everyone so make sure you put together a training program yourself instead of using someone elses. Time to increase your muscular endurance!

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Best Top Rope Rock Climbing in the Southeast

Best Top Rope Rock Climbing in the Southeast

For rock climbers, the "Southeast" refers to climbing areas in Tennessee, Alabama, Kentucky, Georgia and North Carolina. These states are ripe with climbing areas for all sorts of climbers, from sport climbers to people who want to get high off the ground on some good quality traditional routes. For the more novice climber who typically spends most of her time top rope climbing, there are many excellent options. Although good quality top rope climbing is available at places such as the Tennessee Wall in Tennessee and elsewhere in the Southeast, the three areas included below are the most easily accessible for people with minimal skills. Still, do not attempt to top rope climb with first getting expert instruction.

Located on Pigeon Mountain near Lafayette, GA, the Lost Wall is easily accessible because it is close to the road. Thus, is a popular destination for people interested in top rope climbing. The 60foot high band of rock lies on the eastern side of and about half way up the mountain. The top of the first vertical wall can be accessed via easy terrain winding up the left side of the rock, and additional routes can be found by following the cliff line. Please see the resources section for detailed information on the approach to the area.

North Carolina's Linville Gorge offers climbers some of the oldest and highest quality granite in the world. Set within the Pisgah National Forest, the Linville River cut a deep gorgethe Grand Canyon of the Eastleaving a plethora of excellent rock on Table Rock Mountain. Toward the north end of this mountain is a chasm formed by a large buttress. This excellent climbing area is called The Devil's Cellar. The top of the west buttresses is easy to access, and plenty of trees and boulders are available for top rope anchors. Please see the resources section for detailed information on the approach to the area.

This grouping of sandstone canyons and caverns on Shinbone Ridge lies near and overlooks the town of Leesburg, AL. Routes exist for climbers of all levels, and most are equipped with excellent bolted anchors. Trails wind through the many 30 to 60feet high freestanding formations, the summits of which are easy to reach via scrambles. Although this area is also frequented by ATV riders and latenight partiers, climbing opportunities are varied from steep routes to fun cracks. Please see the resources section for detailed information on the approach to the area.

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Lose Weight at the Beach

Lose Weight at the Beach

We crunched some numbers to find your personalized activity PointsPlus values and spoke with some experts to get you motivated. What makes it so tough? Schuler says there's a lack of elasticity in your step when your feet are sinking into the sand, which causes resistance. "In addition, you're playing an aerobic sport with constant changes of direction and starts and stops that go against your momentum and cause you to expend more energy."

Toss the Frisbee

Throwing a plastic disc around may be worth fewer activity PointsPlus values than other sandy pursuits, but Schuler gives you kudos for at least standing on your feet: "Standing barefoot in the sand is going to use some energy and your startandstop movement will help build coordination while burning calories.""A lot of people get in the water and just float around, which doesn't burn a ton of calories," says Gunnar Peterson, CSCS, personal trainer based in Beverly Hills, CA. "To increase your intensity level, turn your swim into sets: First, take ten strokes with your arms. Then ten strokes with just your legs. Then ten with your legs and arms." Avoid looking like a pile of driftwood and repeat this pattern for 10 minutes.

Run in the Sand

"With shoes on, running in sand is about 20 percent harder than running on a firm surface," says Schuler. Why only 20 percent when we said volleyball was twice as hard? Schuler is assuming you're running with shoes, which increases the elasticity. Also, when you're running, your feet spend less time in contact with the sand and have less time to sink in and cause resistance. "The natural reaction to any force striking the body is muscle contraction," says Peterson. "Factor in the instability of the board and you're core muscles are getting a major workout." How major? Since surfing works the shoulders, legs and core, and challenges your body, you're getting a lot out of it in terms of efficiency.

Sun exposure provides us with a significant amount of our vitamin D needs but it can also rob us of our hydration, often before you're even aware of it. Dehydration is the number one concern doctors have when their patients are in the sun all day. "Be sure to drink plenty of water and other lowsugar beverages," says Marissa Beale, a registered dietician in Hampton Roads, Virginia. "Also, avoid alcohol, which is a diuretic and may dehydrate you instead of quenching you thirst."

Instead of loading up on highlyprocessed foods, add to your vitamin intake with nuts, seeds, fresh fruits and vegetables like strawberries (vitamin C), carrots (vitamin A), sunflower seeds (vitamin E) and broccoli (folate). Beale suggests throwing in some hummus for dipping and added protein and flavor. "And lowfat dairy products such as yogurt and cheese are rich in protein, calcium, and phosphorus," Beale says.

Staying active on the beach all day, you may get preoccupied and forget to eat for an extended period of time, leaving you ravenous. Help cut hunger off at the path by eating a healthy breakfast in the morning. Instead of eating only carbohydrates, like toast or a bagel, try scrambled eggs, wholewheat toast, a glass of skim milk and a serving of fresh fruit. "Eating a variety of foods from different food groups provides increased vitamins and minerals and you won't be hungry as quickly later," Beale says.

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Labour and Liberal) have been included because although not strictly voluntary organisations they are a focus of voluntary activity for many people. Some organisations may fit into one or more categories. so most of us are wearing straightup mountainbike shoes. going to the store,510 average. At the University of Arizona,Physical activity for youth doesn't just begin to help them adjust to the changes in their body. etc.
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