`SPORTS`

CHOCOLATE LADY · 17 أكتوبر 2011، 17:46

The Benefits of Playing Sports

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So they say "Sports can keep you physically healthy". But, do you know why?Sports can improve the 5 components of fitness, namely: Strength, speed, skill, stamina, and suppleness. Sports can burn calories. Sports can affect your appetite.

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When taking advantage of the benefits of sports, you exert yourself through increased physical activities such as stretching, running and jumping. You constructively use your energy when you play sports. One of the benefits of sports is that you get an effective full body workout**

The benefits of sports especially apply to children. Individuals who have played sports from an early age have stronger bones, stronger muscles and overall toned bodies**

The benefits of sports also include improving math skills, fostering team spirit and aiding in the development of valuable leadership qualities. Children also learn how to strategize to come up with the best ways to score and win. Studies show that children who participate in sports do better academically as well as with school activities**

The benefits of sports stem from the constructive expenditure of energy that is experienced when you play sports and it is great for keeping you happy and healthy. Playing sports generates happy molecules within your body that contribute to your mental well-being. The positive energy that is generated when you participate in sports is just one of the benefits of sports**

Playing sports is a fantastic way to get the exercise that your body needs to stay healthy. Participating in sports reduces the chances of blood cholesterol and lowers blood sugar levels. Taking advantage of the benefits of sports reduces the risk of hypertension as well as other disorders related to stress**

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Studies have found that people who participate in sports on a regular basis are better at coping with the daily stress in their lives. Playing sports also reduces the chances of developing psychological disorders, such as anxiety and depression**

~!@f ~!@@aj

سديم الليل · 17 أكتوبر 2011، 19:09

sports in general are very beneficial 4 every1 of us...

Nice Information...

thanx dear 4 UR effort..

I'll come back again..

Best of Luck..

قارئة الفنجان · 18 أكتوبر 2011، 5:31

sport is very important specialty
for our mind

I like to play basketball , gymnastics
and I ma playing Yoga every day
:)

CHOCOLATE LADY · 18 أكتوبر 2011، 13:40

Yes Indeed***

I do gymnastic too,
Aerobics
& Swimming

I love it** :lovere:

CHOCOLATE LADY · 18 أكتوبر 2011، 13:44

سديم الليل كتب:

sports in general are very beneficial 4 every1 of us...

Nice Information...

thanx dear 4 UR effort..

I'll come back again..

Best of Luck..

Thanx For your comment Sadeem
Good Luck for you too
:110103_bu

المصيبة · 18 أكتوبر 2011، 21:52

Good topic chocolate lady
How many hours do you spend in doing sport every day?

CHOCOLATE LADY · 18 أكتوبر 2011، 22:04

المصيبة كتب:

Good topic chocolate lady
How many hours do you spend in doing sport every day?

Thank you Dear,,
:020107_em

I spend 1 hour and a half...
what about you?
any specific sport!!

المصيبة · 19 أكتوبر 2011، 10:50

i rarely play sport
i just like to walk from time to time

CHOCOLATE LADY · 25 أكتوبر 2011، 12:57

Is Stretching Really Necessary Before and After Exercise?

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What are the positive benefits of stretching before and after exercise?

So again, while you don’t absolutely have to stretch post-workout, you really should make an effort to. Those who do include stretching at this time will see far greater benefits from that session than those who don’t

As you go about setting up your workout routine, you may wonder whether stretching is absolutely necessary to include both before and after exercise.

You know that stretching does definitely bring about some positive benefits, but when you’re in a hurry and want to get in and out of the gym as quickly as possible, is it okay to skip over this? After all, you have cardio and weight lifting to complete – which are no doubt going to bring you one step closer to your dream body.

Let’s have a quick look at some of the important things to consider when thinking about whether stretching is necessary before and after exercise.

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Is Stretching Necessary Before Exercise?

First let’s consider the issue of stretching before exercise – is it a must do?
The good thing about stretching before exercise is that it can help to loosen up the muscle tissues and increase your range of motion.
When you’re performing any strength training activities, it’s important that you are able to move throughout the full range of motion as this will be key to reaping all the benefits that that particular exercise has to offer.
Those who only move through a limited range of movement due to tense and tight muscles are not going to work their muscles to their full capabilities and could in fact develop muscular imbalances because of this.

In addition to that, some people find that stretching before exercise can help to bring their focus level up as they get more in tune with their body. If this means that you’re then more focused while going about your workout and are better able to generate a maximum level of force, this is without a doubt going to prove to be very beneficial as far as your long term results are concerned.

Finally, stretching can also help to get the blood flowing throughout the body and this increased circulation can then help with force generation so that you’re able to push as hard as possible as you execute each lift.

So while you could possibly get away with not stretching before your workout, the benefits are clear that some very light stretching for about five minutes could work strongly in your favor.

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Is Stretching Necessary After Exercise?

Next, you’ll want to consider the stretching after exercise issue. Is it necessary at this time?

If there is one time when you do want to make sure you’re completing stretching activity, post-exercise would be it.
At this point your muscles are tight, tense, and may even have a build up of lactic acid present, which is going to play a key role in making you very sore the next morning when you get out of bed.

If you don’t do something to help remove that lactic acid from the tissues, you could be facing much tightness the coming day. Stretching can help out with this.
Furthermore, since you will have just finished your workout session, your body will be all warmed up, which means that your muscles will be at their most limber state.

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If you’re someone who actually wants to improve their flexibility level, stretching now is going to be the best time for you. You’ll find that you’re able to push deeper into each stretch you do, further increasing your range of motion.

Another benefit to doing stretching after your workout session is that it acts as a very good way to cool down from that session. Doing a proper cool-down is important as this will bring your heart rate back down to a resting level and help to prevent blood pooling in the lower extremities.

Stretching will relax the mind and body after the workout session so you leave the gym feeling invigorated and refreshed rather than fatigued and ready for a nap.

CHOCOLATE LADY · 25 أكتوبر 2011، 13:32

5 Stretching Tips

So now that you know the down-low on whether stretching is necessary, it’s time to give you a few take-home tips to use when doing your sessions.

1) Remember To Breathe Correctly

First, make sure you don’t forget to breathe. This is a big mistake that many people make as they go about their movements and it can really curtail how far they’re able to stretch. Take deep and controlled breaths throughout the entire time you’re doing the movement and you’ll find you’re much more flexible because of it.

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2) Hold Each Stretch for At Least 20 Seconds

Second, make sure that you’re holding each stretch for at least 20 seconds. Avoid those 5 second stretches as they really aren’t doing anything but moving you through the action pattern.
Once you get into position, hold and take three deep breaths. This should ensure that you reach the 20 second mark.

3) Stretch Regularly Throughout the Day

Another thing that you should consider is light stretching throughout the day. Note that the goal here isn’t flexibility improvement but simply to enhance your range of motion.
If you’re sitting throughout the day, you’re going to get quite tense and stiff, which may make your stretching later on pre and post workout more difficult.
To remedy this, do some very gentle stretches every few hours. Don’t push the muscles beyond comfort but just increase your range of motion.

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4) Avoid Bouncing

Next, make sure that you never bounce while you stretch. If you try and bounce into position, hoping this will help you become more flexible, it’s essentially an injury waiting to happen.
Instead, get into position and hold. Bouncing should never come into play as you must hold that stretch for 20 seconds as we mentioned above.

5) Never Stretch Cold

Finally, last but not least, never do a deep stretching session cold. This is a very good way to pull or strain a muscle as they’re too tight to be pushed into the stretch.
Instead, do a light 5 minute warm-up consisting of walking, light jogging, marching in place, or even just doing arm and leg circles. This will really prevent injuries and help make your session that much more productive.
So there you have the facts about whether stretching is required before and after your workout. If you want to see the fastest rate of progress possible, it is best if you dedicate 10 minutes to this form of activity.

CHOCOLATE LADY · 30 أكتوبر 2011، 21:32

Question: Is caffeine good for exercises?

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Answer: Caffeine has long been used by endurance athletes and sleepy office workers alike to help increase energy and endurance, but is it safe and does it work?

Studies have found that, when it comes to exercise, caffeine:
· Delays fatigue
· Slows the breakdown of muscle glycogen, which means your body has more fuel to keep going
· Enhances endurance
· Keeps you more alert
· Can reduce muscle pain during exercise
· May lower perceived exertion, making exercise feel more comfortable

While caffeine can have positive effects on endurance exercise, you don't need it to have a good workout. If you're a competitive athlete thinking of using caffeine, keep in mind that it is a diuretic, so you may need more bathroom breaks. That could affect your workouts as well as your hydration levels.

How Much Caffeine Is Enough?
Studies have shown that 3 mg/kg to 6 mg/kg is enough to enhance endurance. The average cup of coffee has about 60 mg to 120 mg, so it doesn't take much caffeine to do the job.
Caffeine is a stimulant, so it does have side effects that could cause problems for certain people:
· Increased urination
· Stomach upset
· Trembling or shaking
· Trouble sleeping
· Increased anxiety
· Headaches
· Nausea

If you're pregnant or having difficulty getting pregnant, you should avoid caffeine and you should also be cautious if you're on medication or taking other performance-enhancing supplements that contain other stimulants. Too much caffeine can increase the side effects and could be dangerous to your health if you have other illnesses or conditions.

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قارئة الفنجان · 31 أكتوبر 2011، 7:08

**CHOCOLATE LADY** كتب:

**CHOCOLATE LADY** كتب:

Is Stretching Really Necessary Before and After Exercise?

[ATTACH=CONFIG]76297[/ATTACH]

What are the positive benefits of stretching before and after exercise?

So again, while you don’t absolutely have to stretch post-workout, you really should make an effort to. Those who do include stretching at this time will see far greater benefits from that session than those who don’t

As you go about setting up your workout routine, you may wonder whether stretching is absolutely necessary to include both before and after exercise.

You know that stretching does definitely bring about some positive benefits, but when you’re in a hurry and want to get in and out of the gym as quickly as possible, is it okay to skip over this? After all, you have cardio and weight lifting to complete – which are no doubt going to bring you one step closer to your dream body.

Let’s have a quick look at some of the important things to consider when thinking about whether stretching is necessary before and after exercise.

[ATTACH=CONFIG]76295[/ATTACH]

Is Stretching Necessary Before Exercise?

First let’s consider the issue of stretching before exercise – is it a must do?
The good thing about stretching before exercise is that it can help to loosen up the muscle tissues and increase your range of motion.
When you’re performing any strength training activities, it’s important that you are able to move throughout the full range of motion as this will be key to reaping all the benefits that that particular exercise has to offer.
Those who only move through a limited range of movement due to tense and tight muscles are not going to work their muscles to their full capabilities and could in fact develop muscular imbalances because of this.

In addition to that, some people find that stretching before exercise can help to bring their focus level up as they get more in tune with their body. If this means that you’re then more focused while going about your workout and are better able to generate a maximum level of force, this is without a doubt going to prove to be very beneficial as far as your long term results are concerned.

Finally, stretching can also help to get the blood flowing throughout the body and this increased circulation can then help with force generation so that you’re able to push as hard as possible as you execute each lift.

So while you could possibly get away with not stretching before your workout, the benefits are clear that some very light stretching for about five minutes could work strongly in your favor.

[ATTACH=CONFIG]76296[/ATTACH]

Is Stretching Necessary After Exercise?

Next, you’ll want to consider the stretching after exercise issue. Is it necessary at this time?

If there is one time when you do want to make sure you’re completing stretching activity, post-exercise would be it.
At this point your muscles are tight, tense, and may even have a build up of lactic acid present, which is going to play a key role in making you very sore the next morning when you get out of bed.

If you don’t do something to help remove that lactic acid from the tissues, you could be facing much tightness the coming day. Stretching can help out with this.
Furthermore, since you will have just finished your workout session, your body will be all warmed up, which means that your muscles will be at their most limber state.

[ATTACH=CONFIG]76299[/ATTACH]

If you’re someone who actually wants to improve their flexibility level, stretching now is going to be the best time for you. You’ll find that you’re able to push deeper into each stretch you do, further increasing your range of motion.

Another benefit to doing stretching after your workout session is that it acts as a very good way to cool down from that session. Doing a proper cool-down is important as this will bring your heart rate back down to a resting level and help to prevent blood pooling in the lower extremities.

Stretching will relax the mind and body after the workout session so you leave the gym feeling invigorated and refreshed rather than fatigued and ready for a nap.

Stretching is very important for me
I am doing it every day After the prayer at 5.30 am for 30 min
then I will do my walking exercise for 45 min
then stretching again for 15 min
just now I finished my morning exercise

However, I am doing stretching most of the time
its make me feel active
:)

قارئة الفنجان · 31 أكتوبر 2011، 7:13

**CHOCOLATE LADY** كتب:

Question: Is caffeine good for exercises?

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Answer: Caffeine has long been used by endurance athletes and sleepy office workers alike to help increase energy and endurance, but is it safe and does it work?

Studies have found that, when it comes to exercise, caffeine:
· Delays fatigue
· Slows the breakdown of muscle glycogen, which means your body has more fuel to keep going
· Enhances endurance
· Keeps you more alert
· Can reduce muscle pain during exercise
· May lower perceived exertion, making exercise feel more comfortable

While caffeine can have positive effects on endurance exercise, you don't need it to have a good workout. If you're a competitive athlete thinking of using caffeine, keep in mind that it is a diuretic, so you may need more bathroom breaks. That could affect your workouts as well as your hydration levels.

How Much Caffeine Is Enough?
Studies have shown that 3 mg/kg to 6 mg/kg is enough to enhance endurance. The average cup of coffee has about 60 mg to 120 mg, so it doesn't take much caffeine to do the job.
Caffeine is a stimulant, so it does have side effects that could cause problems for certain people:
· Increased urination
· Stomach upset
· Trembling or shaking
· Trouble sleeping
· Increased anxiety
· Headaches
· Nausea

If you're pregnant or having difficulty getting pregnant, you should avoid caffeine and you should also be cautious if you're on medication or taking other performance-enhancing supplements that contain other stimulants. Too much caffeine can increase the side effects and could be dangerous to your health if you have other illnesses or conditions.

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people think that caffeine makes them active
but it's really the opposite

thanks Chocolate
nice information
:)

مجنونة بطابع خليجي · 31 أكتوبر 2011، 10:28

Thanks
you remaind me to move and do spost

CHOCOLATE LADY · 31 أكتوبر 2011، 14:01

Thanks for passing by
" مجنونة بطابع خليجي "

~!@g~!@g~!@g~!@g~!@g~!@g

Thanks for your Comments***
" قـــارئـــة الفنــجــان "

|e

Kinky Bee · 1 نوفمبر 2011، 18:36

Thanks matey foOor a woOonderful poOost

u knOow what i did noOoOot doOo any SpoOorts SoOO far

But NoOow i feel like it

:)

RoOock OoOn

القوس · 1 نوفمبر 2011، 18:38

Thanks Choclate Lady for the article is really usefull. Just i want to know why we are just going to the GYM for one month and then stope!! I like sports allot, football specially and never get boared of it but i don't have the time. Do you belive i just play football twice a month. what is the important thing which make me go to the GYP daily or at least 3 times a week??

زحمه212 · 1 نوفمبر 2011، 19:21

sports is important
it is healthy for body
but at the same time it can be harmful for body if we practice it in bad or wrong ways

there is many risk in practicing sports especially in some of it

so we have to know and careful of how to practice it

i love sports especially football jogging and walking

but now i stop practice sports coz i am very busy and i am very sorry for this

nice topic sis

and great work
thanx for it
keep going chcola

cheers

ZaHmA212

CHOCOLATE LADY · 1 نوفمبر 2011، 19:52

Kinky Bee كتب:

Thanks matey foOor a woOonderful poOost

u knOow what i did noOoOot doOo any SpoOorts SoOO far

But NoOow i feel like it

:)

RoOock OoOn

Oh thanks mate for passing by & ur comment
Finally at least you could breath with us after long time

I'm glad you like it after reading all my posts***
Which means I have encouraged you
& maybe the others....Hopefully***

Welcome back
|e

CHOCOLATE LADY · 1 نوفمبر 2011، 20:03

القوس كتب:

Thanks Choclate Lady for the article is really usefull. Just i want to know why we are just going to the GYM for one month and then stope!! I like sports allot, football specially and never get boared of it but i don't have the time. Do you belive i just play football twice a month. what is the important thing which make me go to the GYP daily or at least 3 times a week??

You most welcome Dear***

True.....some people are busy with several things....
that's why they can't commit with a regular work-out/ exercise

But something is better than nothing....

So go for it...
~!@p

Thanx for your comment***

Cheers***
~!@g

CHOCOLATE LADY · 1 نوفمبر 2011، 20:13

زحمه212 كتب:

sports is important
it is healthy for body
but at the same time it can be harmful for body if we practice it in bad or wrong ways

there is many risk in practicing sports especially in some of it

so we have to know and careful of how to practice it

i love sports especially football jogging and walking

but now i stop practice sports coz i am very busy and i am very sorry for this

nice topic sis

and great work
thanx for it
keep going chcola

cheers

ZaHmA212

Thank you for the comment

Exactly....what u have mentioned is totally true**

Exercise means health
U even feel good after exercising

For Heart, Body & Mind

For me I can't even think stopping working out,,,,
no matter what...
I always try my best...co's I really enjoy it**

I love swimming & Aerobics
& sometimes I go to a GYM

Cheers***
|e

زحمه212 · 1 نوفمبر 2011، 20:37

**CHOCOLATE LADY** كتب:

Thank you for the comment

Exactly....what u have mentioned is totally true**

Exercise means health
U even feel good after exercising

For Heart, Body & Mind

For me I can't even think stopping working out,,,,
no matter what...
I always try my best...co's I really enjoy it**

I love swimming & Aerobics
& sometimes I go to a GYM

Cheers***
|e

you are most than welcome sis

you effort is brilliant in english forum

thanx for all what you are done and what you will do

keep going sis

cheers

^_^

CHOCOLATE LADY · 1 نوفمبر 2011، 20:42

زحمه212 كتب:

you are most than welcome sis

you effort is brilliant in english forum

thanx for all what you are done and what you will do

keep going sis

cheers

^_^

Sure
will do so

That's me**

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زحمه212 · 1 نوفمبر 2011، 20:43

**CHOCOLATE LADY** كتب:

Sure
will do so

That's me**

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ummm

not sure but surly

CHOCOLATE LADY · 7 نوفمبر 2011، 14:07

Exercise Converts Adrenaline into Energy

It is know that when we are under stress - perhaps due of personal problems, general work pressures, deadlines - our brain signals for the production of catecholamine, of adrenaline. Adrenaline causes a heightened stimulation, usually increasing the sense of anxiety, certainly provoking higher blood pressure and an increased heart rate. During regular exercise this adrenaline can be converted into energy; it is used as a fuel and burned up along the way. Therefore regular exercise can be said to release the pressure valve, allowing some of our tension out in a healthy and controlled way.

Exercise provokes a natural 'high' caused by the brain's secretion of endorphins - morphine-like chemicals that help combat pain and stress. It is this chemical that many fitness fanatics become addicted to, but as long as your reaction to it does not become obsessive, endorphins give you a healthy sense of wellbeing.

Perhaps our perception of quality of life is closely linked with the knowledge that we are making the best of our available hereditary characteristics. Certainly there is something deeply satisfying about realizing our potential, doing our best, making the most of what we have when we are exercising. This in turn increases our feelings of self-worth and self-confidence because we feel good about ourselves..

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CHOCOLATE LADY · 7 نوفمبر 2011، 14:11

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CHOCOLATE LADY · 7 نوفمبر 2011، 14:27

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[TD='width: 96%, bgcolor: transparent']Fitness' can be defined as the ability to carry out effectively and efficiently some particular physical or activity. 'Getting fitter' means advancing to a higher standard of fitness and being 'very fit' means possessing a standard of fitness better than most people. A sound standard of fitness is conductive to a productive life and enhances the possibility of reaching your full potential. You do not have to be trained to the level of a champion athlete to appreciate the benefits of fitness. Fitness could mean a energetic state that helps us to archive. More technically speaking, 'fitness ' consists of five components, namely: stamina, strength, speed, skill and suppleness.
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Whether people gain or lose weight depends on the balance between energy consumed in food and the energy used in living. This is measured in 'calories'. A calorie is defined as a unit of work or energy equating to the amount of heat required to raise the temperature of one gram of water one degree centigrade. When the body is in calorie balance the energy intake and output are equal and the body weight remains constant. Eat more calories than you use and weight will be gained; use more than you eat and weight will be lost. Being active is not only good for the heart and circulation; it can use up many calories, which results in weight being controlled.

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خبز و جبن · 7 نوفمبر 2011، 21:21

foot ball is the best:P

توب فاشين girl · 11 نوفمبر 2011، 9:42

wow,,,nice and useful information about sport and exercise

Thanks dear

CHOCOLATE LADY · 11 نوفمبر 2011، 18:44

Thanks 4 passing by Dears

~!@g~!@g~!@g~!@g~!@g

`SPORTS`

`SPORTS`

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