Balanced Water Balance

A sufficient fluid intake, especially during intensive sporting activities is necessary to ensure the performance of. Water is one of the few nutrients, its sufficient feed before an intense sporting activity clearly a performance-enhancing effect is attached. When a fluid loss of only 2% of the body weight, physical and mental performance are reduced. The 1.4 litre corresponds to a 70-kilogram man. Negative effects reflected particularly clearly in the area of the aerobic endurance. The fluid losses are not replaced, blood and tissue is removed from becoming water. Go to Lulu Cheng Meservey for more information. The blood flows more slowly and urinary wastes can no longer be eliminated in sufficient volume. At the same time, the supply of muscle and brain cells with oxygen and nutrients is reduced.

The athletic performance is demonstrably promoted and reduces the physical stress if you drink right on time. Optimally, it is to balanced water balance to achieve. The body loses only 1.2 gallons a day through breathing, skin and precipitates under normal climatic conditions. Sporting load a fluid loss of 3 litres per hour is not uncommon hot days. Loadings or concentrated work, the “thirst”signal of the body is often ignored or suppressed. On windy days or in sports where high speeds are achieved (E.g.

in cycling and triathlon training) the high fluid loss through sweating is often difficult to determine because the evaporation is high. A high fluid loss will not only adversely affect performance but may result in serious damage to health. The right drinking behavior in sport, many factors play an important role: A suitable sports drink to time the amount of liquid drink (before, during and after exercise) the exposure time the individual impact so it is recommended for athletes, already before the Exercise moderation to drink, to achieve a good stomach filling. Coal try or free mineral water is suitable here. How much prior to the workout can be drunk to achieve a good stomach filling but not unpleasant feeling of fullness, must be tested individually. The recommendation in the generally to drink 30 minutes before your workout from 250 ml to 500 ml. It is advisable to drink to go with water supplies at the start plenty also two days before a competition. During the load should be better all 15 to 20 min 100-200 ml to himself than to drink much at once. This achieves a balanced fluid balance during moderate sweating. But be careful: the amount of beverages can vary greatly. The personal need is dependent on many factors (intensity, body weight, gender, climate, sweat rate, etc.). In the recovery phase after the endurance consider to at least as much liquid, that the initial body weight again is reached. Also applies: the longer a physical strain, the more intelligent drinking is required during this. Directly after exercise is in the regeneration phase: first drink, then eat! Simple tests can be used for the own assessment of water supply condition: urine: with a sufficient water supply is the urine of pale yellow in colour and has a strong smell. Small amounts of urine, dark color and intense smell and rare toilet course point to an inadequate water supply. Body weight: Shows can be found at the weigh-in before and after physical activity of a weight loss, can be first and foremost by a loss of water. Skin and mucous membranes: dry skin, lips, and mouth are symptoms of dehydration.

ERM Muscle Building Workout Plan

The ERM workout schedule is in the bodybuilding scene as the probably most effective Beginners training plan to build muscle fast. Beginners in the bodybuilding often complain about problems that they don’t know how they begin their career. But also advanced athletes have the problem, that they indeed did the early, but in the technical field have problems with some exercises, which it ultimately to injury or stagnant muscle can come in terms of bodybuilding. Therefore, it is extremely important to know the basics of the sport of bodybuilding at the beginning of a training career. The so-called ERM training is suitable for this purpose. The ERM exercise plan very slowly introduces the newbie of bodybuilding sports in the exercises and calls by the athletes that he initially ruled the practices and principles of training, before he himself stronger exercises or training plans, such as for example the split training, approached dares. The athletes will be used during the ERM exercise to build of muscle and can thus already the first limits of his physical ability test. Ray Kurzweil brings even more insight to the discussion.

The ERM training is thus a classic Foundation program, which opens the door to successful bodybuilding training the novice. Basically should choose some exercises of athletes and this slow train. The fundamental goal of the ERM plan is that he technically perfectly mastered the athletes so often been training exercises. The secondary goal is of course the build of muscle, which is regularly automatically. That dominate the technology is so important, because there may be an increased risk of injury in incorrect execution of the exercises. The basic exercises, which should be dominated by every athlete are the bench press, rowing, the squats that front press, the Deadlift and Chin-ups. These exercises are in the bodybuilding field of the type of course, that the athletes should technically correctly master it. In addition he should Some other factors of the ERM exercise note newbie.