Hyper-hydration Tips For Fitness Training

What is Hyper-Hydration?

I just received a note from my buddy, Shane ‘The People’s Chemist’ Ellison, about the importance of hyper-hydration for athletes. He posted on this topic his blog, ThePeoplesChemist.com, under the title, Blazing Fast Hyper-Hydration for Athletes and More. Shane’s approach is like mine, since he is also a scientist. He insists on presenting information based on the real science behind advice for fitness training, so I consider him to be a credible source of information.

The first thing I thought was that this is a nutty idea from sports drinks manufacturers to promote their crappy drinks. However, with a little digging, I found that sports physiologists have been doing some real research on this topic and have come up with a way to boost physical performance by increasing an athlete’s percentage of total body water above baseline. This is what they refer to as hyper-hydration.

One of the key features of this research is that it involves oral formulas, not intravenous ones. Another key feature is that, as I have learned many times over, water alone is not effective for boosting percent total body water. In fact, you can suffer from taking in too much water if it contains nothing except water.

In a nutshell, here is the formula that Shane presented:

1 pint of purified water
1 teaspoon salt
3 teaspoons of sugar
1 tablespoon of glycerin (also called glycerol)

You may, if you wish, take this formula at face value and go ahead and use it as is. I suspect, though, that inquiring minds will want to know more about what is behind it, what to expect from it, and how to improve on it. In fact, these are the reasons why I dug into this topic.

Sugar and Salt – Keys to Hydration

Dehydration, of course, is not just a loss of water. It also entails a loss of salt (specifically, sodium) and other electrolytes. Water and salt, therefore, are obvious components of any formula for rehydration – meaning the reversal of dehydration. The importance of sugar (sucrose, or table sugar) in this kind of formula is based on the discovery that glucose (one of the two simple sugars comprising sucrose, the other being fructose) acts as a co-transporter for salt. In fact, sodium uptake in the intestines requires either glucose or galactose (one of the two simple sugars of milk sugar, lactose, the other being glucose), without which intestinal sodium will not be absorbed.

Lots of details on the importance of salt and glucose for rehydration are also provided here on Wikipedia under Oral rehydration therapy. The complete story on Oral Rehydration Therapy (ORT) involves reversing what used to be the main killer of children worldwide – i.e., dehydration. The discovery of effective ORT formulas has relegated dehydration to Number 2 (behind pneumonia) as a killer of children around the world. Lots more good stuff on this topic is available online from the World Health Organization and UNICEF, under Oral Rehydration Salts (ORS) with reduced osmolarity.

If is seems as though I am digressing, then I am. However, taking just a cursory peek at the WHO-ORT formula reveals that potassium is an equally important ingredient for rehydration. In fact, from what I know about human physiology, this is obvious. Cell membranes have what are called sodium-potassium pumps, which means that these two electrolytes work together and depend on one another for transporting substances into and out of cells. You’ve got to have them both.

By the way, before I get ahead of myself: If you are looking for ingredients for formulating your own formulas, then here are two sources that may not be obvious. 1) Glucose is available very inexpensively at any brewery supply store (I think I paid seven dollars for five pounds); 2) potassium is available as potassium chloride in ‘no-salt’ salt in any grocery store. Ask for it if you don’t find it (our local store has it next to regular salt, near the spice section). And don’t overdo the potassium, since too much at one time has negative side effects.

Oh, another thing is that glucose is better than table sugar, by about double. Table sugar (sucrose) includes a molecule of fructose for every molecule of glucose. The extra fructose adds unnecessary calories to your diet.

Rehydration and Hyper-Hydration Are Not the Same Thing

This is where the body of research on hydration seems to make a fork in the road. Rehydration treats dehydration. Hyper-hydration boosts total body water percent over your baseline level. Both are important for fitness. However, most folks are unaware of the importance of boosting pre-exercise total body water or how to do it. And I can tell you right now that I could find nothing in the research literature on using ORT, or some equivalent, in sports medicine other than for rehydration.

Glycerin is the Key Ingredient

The use of glycerin/glycerol (available in pharmacies or nutrition stores) for enhancing endurance has been a key topic in sports medicine for many years. The main points on the use of glycerin are based on research that I found in my favorite medical database, PubMed. I came up with 40 articles there by using the search phrase ‘hyperhydration AND glycerol’. The most succinct of these offered guidelines from an article that appeared in the journal, Sports Medicine, Vol. 40 (no. 2): pp. 113-129 (Feb 1, 2010), titled: Guidelines for glycerol use in hyperhydration and rehydration associated with exercise.

Here’s what these guidelines entail:

To increase your body water content by 1 liter:

Over a period of 60 minutes, for every kilogram of your body mass, drink 26 milliliters of water containing 1.2 grams of glycerol. THIS IS A HUGE AMOUNT! For my size (198 lbs, or 90 kilograms), this would mean 90 x 26 milliters = 2340 (i.e., 2.34 liters, or just under 2.5 quarts – more than a half a gallon!), containing a total of 108 grams of glycerol (a little over 17 teaspoons).

WHEW! No wonder stomach cramps are one of the side effects! Drinking more than a half a gallon of pure water in an hour might cause stomach cramps all by itself.

To delay dehydration during exercise:

This seems simpler. Drink glycerol, 0.125 g/kg BW in a volume equal to 5 mL/kg BW. No time frame given. For me, this would be 11.25 grams of glycerol in 450 milliliters. Drinking this much liquid when I am running would mean stopping to drink, which would be fine. Based on the research that I have seen, this would only be important for exercise that lasts an hour or more.

To rehydrate after exercise:

Add 1.0 g/kg BW to each 1.5 L of fluid consumed after a workout. DOUBLE WOW! For me this would be 90 grams of glycerol in 1.5 liters (versus 108 grams in 2.34 liters for hyper-hydration ahead of time). Glycerol is what we call osmotically active, which means that it attracts water. The bottom line is that 90 grams of glycerol in just 1.5 liters of water would pull so much water into my gut that I would almost certainly get runny diarrhea. This seems counterproductive, doesn’t it?

Comparing Formulas

Shane’s original formula above, which launched me down this path in the first place, comes out to 3 teaspoons in 473 milliters of water, which is about 87 percent as concentrated as the guideline for pre-exercise hyper-hydration in the Sports Medicine article. His formula, however, would advise me to drink only about 20 percent of the recommended volume according to the published guidelines (i.e., 473 vs. 2,340 milliliters).

The Unknowns

We don’t know how effective a combination of the ORT formula is with glycerin, as recommended by The People’s Chemist. We simply have no research on it. The sports medicine people and the world health people are simply not on the same page. Here is where personal experimentation is required. Specifically, I suggest that you see what happens to your percent total body water using different combinations of the ingredients that I’ve presented here. Don’t use your exercise performance to measure your response. This is too subjective.

You would do better to purchase a bathroom scale that offers total body water as one of the measurements. Any common floor-model bioelectric impedance device will do. I found a good one at my local Target for about 40 dollars (endorsed by Weight Watchers … how good is that?).

Then simply establish your baseline values (‘euhydration’ level) over a few days, at different times of the day, after different meals, after workouts, etc. Then play around with the formulas until you see some changes. Your status will be different from mine or from anyone else’s because your euhydration level, and your responses to any hydration formulas, depend on many variables – age, body fat percent and lean body mass, fitness level, types and extent of endurance workouts, health conditions, and many more.

Muscle Hydration is Crucial

While most of the work on hyper-hydration entails boosting plasma volume for endurance fitness, it is equally important to pay attention to muscle hydration. The simplest and most effective way to address this issue is to supplement with creatine. However, I don’t recommend that you seek advice on this topic from bodybuilding or other fitness sites. The real research behind this topic is phenomenal enough without subjecting yourself to marketing hype.

I’ve written a couple of posts that will bring you up to speed on muscle hydration and how to accomplish it with creatine. To pique your interest on this topic, I’ll just say for the moment that hydrating muscles makes them BIGGER! This isn’t the only reason that muscle hydration is important, although it is a nice side benefit.

You Won’t Have Any Outcome Worries Whenever Your Plastic Surgeon Is One of the Very Best!

Whenever someone selects to get optional plastic surgery, they will ponder as they go for the particular surgical procedure they really want through the particular plastic surgeon they will have selected, if all definitely will go well, and just what the final results will finally wind up being. They have got hopes and then desires for a greatly improved visual appearance, and the vast majority of folks who are satisfied with their own operations do, generally, get to actually experience their hopes and dreams in reality. However, the one in five girls that are actually NOT pleased about the final results resulting from surgical procedure frequently have quite a while to actually rue either his or her decision to obtain surgical procedure, if not more possible, their particular pick of cosmetic surgeon.

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Visit the best dental clinic

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Change Your Life At A Fitness Club

You can work wonders on your body and your mind at a fitness club. More and more people are seeking a gym membership in response to the almost overwhelming health issues of the day. Weight control is the biggest desire on the part of people looking for help at a fitness club. However, there are many ways that a gym can help you take care of your overall health.

Supporting Heart Health
Your heart is the most important organ in your body. Unfortunately, many people do not take very good care of this organ. However, this lack of care is usually not purposeful. A larger and larger group of people lead sedentary lives that do not give their hearts the opportunity to exercise the ways that they need to exercise. That is why fitness clubs offer cardio exercise classes. These workout routines get your heart pumping fast and your blood moving through your veins. That is the kind of exercise that your cardiovascular system needs to stay healthy and give you a long life.

Burning Calories
Diet is an important part of a person’s life and has a big impact on weight as well as the general health of your organs. However, doctors have come to the conclusion that exercise is what is really missing in most people’s lives. You are unlikely to shed weight just by watching what you eat. You need to work the weight off. The best way to accomplish this is through resistance exercises that build muscles. While cardio and aerobic exercises improve cardiovascular function, weight lifting and similar exercises burn calories at a rapid rate. Ultimately, this can improve overall health and help you keep the weight off for good.

Spurring Mental Health
A fitness club can offer you more than a route to physical well-being. When you look through a list of classes at a gym, do not forget to consider yoga as an alternative or as an addition to your workouts. The low-intensity routines associated with yoga do more than tone your body and prepare you for more vigorous exercise. Many people rely on yoga for their mental and spiritual health as well. They find the centering aspect of this meditation helpful in ways that go beyond their exercise routines.

Maintaining Social Health
In this age of computers, it is easy to get left out of the social aspect of life. Getting a gym membership puts you back in circulation with other people. You can meet a variety of people from all walks of life at a fitness club. Chances are you will make friendships that will last a lifetime here.

Rejuvenate Yourself And Enjoy The Benefits Of Fitness Holidays

In todays hectic, fight and flight life with deadlines, commitments and submissions, one has to keep a check on their health. Many Australians feel the stress in their personal as well as work life. To combat this stress, one takes a holiday, in order to get away, get relaxed and cool down. Many a times, despite all the fun and frolic, such holidays involve overeating and excessive drinking, making one feel even more lethargic and out of shape upon their return to normal routine. This has led to the innovative concept of fitness holidays. Fitness holidays are basically a holiday to an isolated resort in an exotic location wherein you can get the benefits of a holiday with the blend of good health and fitness regimes. There are several benefits to such fitness holidays, which can leave an everlasting impact on ones life.

The main purpose of a holiday is to have fun. Fitness holidays are not only fun but also gives one the added advantage of getting fit. One gets the opportunity to explore the beauty of Mother Nature, relax in an exquisite resort in an exotic location, away from the commotion of the city, and participate in numerous fitness options like yoga, hiking, scuba diving, swimming, adventure sports, and other challenging as well as enjoyable tasks.

If one had always strived for a healthier life but never came around to achieve this goal, a fitness holiday provides great motivation and a perfect platform for such goals. They provide a more conducive environment than that of the local gym or fitness club. One is surrounded by likeminded people with similar goals and the fitness trainers, counselors, nutritionists and doctors provide expert advice and guidance along with motivation to help you attain your goals.

Not only do you get fit but you also learn how to stay fit even when you get back to work. Trainers provide you with the everyday easy-to-do exercises that you can easily fit into your schedule and the nutritionist gives you expert advice on the foods to eat and those to avoid for a healthy life.

Fitness holidays help improve your health in many ways. Weight loss and fat loss are at the frontline of this list but they can also help increase flexibility, mobility and agility. They help eliminate high blood pressure and type 2 diabetes as well as help fight against depression and anxiety. Such holidays help leave a glow on your skin and make you feel happier from inside.

One of the biggest benefit of a fitness holidays is that you dont feel tired when you come back home. In fact, you feel rejuvenated and full of energy. Such holidays boost your mood and morale and help you get rid of the unnecessary stress and worries. Your spirits will be at an all time high and you would have the desire to continue with such a healthy lifestyle as you realise the advantages and benefits of such a life.

Thus, one can see why fitness holidays make for the best destination for your next holiday. With all the benefits stated above why wouldnt one go for such a holiday? Several options for fitness holidays are available at present in Australia.

Where to find a Cheap Long Island Physical Therapy service

Hope you all are doing well! Can you help me find a long island physical therapy service one that is cheap? I am new in the city and cannot afford heavy expense all of a sudden. Will you help me find a service that is cheap but which is good in the sense that it is provided under expert supervision? I will be waiting for your reply over at the email address or the phone number that I have provided but please avoid sending voice mail or any video or audio attachment. Reply as soon as possible. Take care and Good bye!

Fitness Equipment The Nordictrack Elite 9500 Pro Wtv Treadmill Review

We can all acknowledge that if you can incorporate treadmills for attempting to keep our bodies fit and healthy is the tendency of the present-day and even the wave of the foreseeable future . Treadmills may offer a substantial amount of good results in sustaining both body and health fitness because these items of fitness equipment allow the person , no matter if amateur or experienced into a fixed health and fitness regimen , to transition from one point to the next one at their very own tempo. Let’s look at some information concerning an productive fitness treadmill that we think can be clearly deserving of your money, the NordicTrack Elite 9500 Pro w/TV.

Overall Rating: 4.7 out of 5.0

Key Features:

24 performance work out programs that consist of four long range distance routines , 4 cardiovascular rate workouts , and 4 Create & Save routines designed for a wide range of workout system on various degrees.

Has DuraStride Adjustable Cushioning in order to reduce impact on the ankles, knees, and spine.

Includes EKG Grip Pulse sensors built into the handlebars .

Simple to read Solaris LED Displays producing clear , cutting-edge displays. Solaris Control Panels are equipped with “smart” programming, streamline navigation, and ergonomically positioned controls .

SpaceSaver with AirLight Lift Assist Shock permitting the treadmill machine to collapse up and down for hassle-free storage.

Contemporary CoolAire Workout Fan bundled into the equipment

iFit Work out Card Technology with each card checked out by a Certified Personal Trainer.

Price: About $1,699

Product Description:

We think that the NordicTrack Elite 9500 Pro w/TV is without a doubt an exceptional buy looking at the numerous distinct functions it provides . It contains a internal TV thus you never have to stress over not seeing that wonderful television program . It has probably the best motors in the industry – the 4.0 CHP motor. The Dedicated Solaris LED displays are able to rapidly and effectively keep an eye on your exercise figures permitting you to focus on the finish line and that’s a great help for exercisers at whatever exercise level . Using the DuraStride Adjustable Cushioning, you may individualize your cushioning to your wishes. The unit features iFit Workout Card Technology, a Compatible Music Port for iPod , as well as Intermix Acoustics 5.5 built with a top-of-the-line speaker and sub woofer components . The EK Grip Pulse tracks your heart rate to always keep you in your target zone and it is actually also set up with 2.5 spin balanced rollers and a wide 20 x 60 treadbelt. You actually couldn’t wish for more in a superior treadmill .

Product Specifications:

Model NTL01909
Motor: Powerful 4.0 CHP Commercial Grade
Treadbelt: 20 x 60 Quiet Treadbelt
Incline: 0.5% 1-Touch Incline
Weight Capacity: 350 lbs
Rollers: 2.5 Spin Balanced Rollers
Speed: 0.12 mph 1-Touch Speed
Warranty: NordicTrack Premier Warranty
Footprint: 78″-L X 37″-W X 56.5″-H

Product Features :

The NordicTrack Elite 9500 Pro was built for the gym, yet designed ideally for your home. The product boasts effortless storage because it retracts vertically. The machine’s DuraStride Adjustable Cushioning comes with an adjustable isolator that will permit you to modify your support from a rugged street-like workout to an easier easy on the joints work out with plenty of modifications in between.

In Regards to the 24 Work out Programs

24 Performance Workout routines
Prepare for the greatest superiority in performance training. These workout routines have been diligently measured by Credentialed Personal Trainers and allows you to run quickly and stay conditioned for a long time when thoroughly followed .

Four Distance Exercises
Distance Work outs are designed to help a person get in shape for specific racing or running events . You can select from 4 distinct training regimens and will be headed in the proper direction toward reaching your conditioning goals.

Four Heart Rate Exercises
Heart Rate Exercises will help you to stay within your proposed heart rate zone improving both your pace and incline whenever you wish to raise your heart rate while diminishing pace and incline in cases where your heart rate must be lowered.

Four Create & Save Exercises
You are able to customize a personal workout with these simple Create & Save Exercises. Pick your slope, time-span, goal , and pace to achieve the ideal, personalized workout.

Warranty Information: Lifetime Frame and Motor, 2 years on parts and 1 year on in-home labour.

Conclusion:

We conclude the NordicTrack Elite 9500 Pro w/TV serves as a superb piece of fitness equipment for both beginners and professionals alike featuring a fantastic variation of training programs in addition to innovative features for your ultimate exercise and enjoyment . This product is priced accordingly taking into account the levels of condition it lets the consumer to achieve . It would be a good idea to consider this exceptional treadmill.

Attain The Highest Fitness Level With Fitness 4×4

Fitness This is one thing that is tough to attain and even tougher to maintain! Have you ever thought why you lose your chiseled body after having attained it with months of workout? Why do aerobic sessions fail to maintain your six-pack ab or why on earth did you go for the fitness program that never really was made for you? These questions are sure to bog you down but there is one thing that we all tend to miss out fitness is about a holistic workout program and not aerobics that work on only one muscle group. If you want to remain fit, you would have to choose a fitness program that provides complete workout to your body and that means all the muscle groups.

Workout of the lower body muscles is a common practice to improve the cardiovascular fitness of the body. These workouts primarily concentrate on the lower body muscles, especially the legs. So what about the upper body muscles? Workout of the lower body muscles keeps the lower body fit but with no workout for the upper body muscles, the muscles tend to become flaccid and lose their shape soon. This is a common problem that most of the people face with their workout programs. There is one definite solution to this perpetual problem and that is to opt for a workout program that works on both the lower as well as the upper body muscles. Fitness 4X4 is the answer to the search for a holistic workout program!

Dragan Radovic, is a renowned fitness trainer and the developer of the fitness 4X4 training program. He has been a fitness trainer for over 3 decades and has studied the efficiency of various fitness programs only to find that none really provided optimum workout to all muscle groups of the body. This revelation egged Dragan to develop a workout program that not only worked for the lower body muscles but also the upper body muscles. Fitness 4X4 has derived its name from cars that are now powered with the 4X4 wheel drive system. Similarly, the fitness 4X4 training programs renders complete workout to the body muscles resulting into unmatchable vitality and fitness.

This fitness training program has been especially designed to make optimum use of the heart as well as lungs in providing good workout to the upper body. The 4X4 system allows the legs as well as the arms are provided power by the lungs and the heart. Thus, one would have to spend minimum time for their workouts while deriving the maximum out of every session. Some of the most vital fitness training modules embedded in the fitness 4X4 program are Vertical Training, The Hour of Power Workout, Draganwalk, and Endurance Lifting. All these ensure that the individual muscle groups present in the upper as well as the lower body are provided with the optimum training to render vitality and fitness to the body.

This training program has become very popular and is being taught in many countries. Most of the fitness trainers prefer to stick to Dragans 4X4 training program because they appreciate and approve his years of research. You too can gain lifetime fitness with the help of this simple yet effective fitness training program. Just go for it!

Investing In Home Fitness Equipment

There is no need to be at a fitness center and spend much money on fitness courses. You can keep your body in shape through aerobic exercises. Popular ways to maintain fitness are swimming, cycling, and running. Even brisk walking can help you burn unwanted calories. Many people also invest in home fitness equipment, such as the Bowflex Treadclimber.

Nonetheless, as earlier said, there is no need to spend too much on fitness equipment or fitness courses. You can hit the road and go for a running session, and you can do it every day for free. Running or even jogging on a sunny morning and getting a chance to view sceneries and breathe fresh air give a better experience than spending a few hours inside a gym. Outdoor fitness activities may be hampered by unfavorable weather though. This is why many people concerned with their fitness invest in home fitness equipment.

There are different kinds of home gym equipment. Fitness equipment also comes in different brands. The price can range from $300 to over $3,000, depending on the type of equipment and the features. Treadmills and treadclimbers are perhaps the most popular fitness tools in the market. But even these machines can come with a high price tag. Nevertheless, owning a treadmill or treadclimber is probably a cheaper alternative to enrolling gym courses. With home fitness equipment is convenient, you can work out anytime at home and burn calories.

If you should buy a home fitness machine, consider how much time you would be devoting on home exercise. For instance, if you are going to use a treadmill intensively, you probably should invest in quality treadmill, which can withstand heavy use. Then again, there are budget exercise machines that are aimed at light users.

Another thing to consider is knowing how the machine works. A treadclimber may be popular, for instance, but you have to be familiar with its purpose and function. Knowing about an exercise device is possible through reading about it. You can check online for descriptions and function specifications. Any interested buyer should check out an exercise equipment unit online before making a purchase.

Many people who purchase home fitness equipment just want to stay fit, without having to appear burly. However, staying fit means you have to follow proper exercise regimen. You may want to get professional instructions regarding proper exercise regimen. The amount of exercise for you depends on your food intake, your mass, and your lifestyle. There are certain things to consider. Some people with health conditions cannot go through strenuous workout.

Moreover, its not enough to purchase home gym equipment. If you seldom use them, you might as well not use them at all. Fitness equipment is just as useful as you are diligent in following your exercise regimen. In addition, exercise machines should be maintained to keep them in optimum working condition.

Keeping a well-toned body involves more than exercise. It also involves living a goof lifestyle and eating right. People who are fit and healthy are well disciplined when it comes to lifestyle and diet. Even a Bowflex Treadclimber will not help much if you munch on pizza and fries every now and then.

Things to Look for in a Hearing Aid

When one is hearing impaired, using a hearing aid can make a world of difference to them. Not all hearing aids are alike, and not every model is right for every person. There are a lot of things to consider when choosing a hearing aid. They are expensive, so it is important for those who need them to make sure they get the ones that are going to work best for them. An audiologist can help people choose the hearing aids that are going to be best for their particular types of hearing loss. They will be able to offer advice, as well as information about the various brands of hearing aids available.

Many people are self-conscious about having to wear hearing aids. In the past, the only options available were kind of bulky, and they could easily be seen by others. Now, there are much smaller models available. Some models aren’t noticeable at all, and can even be made to match the color of the user’s skin. One thing to keep in mind is that the smaller models are actually more expensive. Also, if one isn’t overly dexterous, they may find it difficult to change the tiny batteries. It is a good idea to try doing this with different models before actually making a purchase to be sure that the one chosen is going to be easy to use.

Cost is a big factor when it comes to buying a hearing aid. In many cases, much of the cost will be covered by insurance companies. Some companies will not cover all types of hearing aids, so before shopping, be sure to find out what is and isn’t covered. When one is going to buy Lifeear audio amplifier, or any other model, it is important to learn as much as possible about it first. For instance, those who use other hearing devices, such as telephone alerts, should find out if the hearing aids they choose are going to be compatible with these other devices. Any concerns or questions should be directed at an audiologist, or the manufacturers of the hearing aids.