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Saturday, 30 April 2016
Burn Fat The Old-School Way With Sprints and Stairs
Want to take your lower-body workout to the great outdoors?
Bodybuilding.com athlete Samantha Leete hits the track to show you how!
Most of my workouts take place in the gym, but sometimes I need a
change of scenery. I'm a former track and field athlete, so my first
impulse is often to grab my sneakers and find an outdoor track.
Whenever I'm asked what I do to work my lower body, I recommend workouts like my Sprints and Plyos Track Workout. It's a four-part routine that incorporates a full warm-up, plyometrics for speed and explosiveness, sprints for cardio, and stair work for lower-body strength. This workout allows me to burn a ton of calories while building speed, strength, and conditioning.
Sprints And Plyos Track Workout Samantha Ann Leete
Whether you're fighting the winter doldrums or looking for an excuse to enjoy the summer sun, taking your routine outdoors into the fresh air can do wonders for your mood. Not to mention, it nearly always smells better than the gym!
Sprint 50 meters, 100% speed
Sprint 50 meters, 50% speed
Sprint 50 meters, 100% speed
Sprint 100 meters, 100% speed
The first active stretch—the butt-kick run—is exactly what it sounds like. At a light, low-impact jog, bring your free foot up behind you to kick yourself in the butt on each step. Don't worry about speed here; just focus on getting a good stretch in your quads. Perform this stretch for 25 meters.
Go right into 25 meters of knee hugs. Bring one knee up high, leg bent, and briefly "hug" the knee to your chest. Continue down the track, alternating legs. Again, take your time on these; the point is to stretch out your hips and glutes.
Finally, finish off your warm-up by doing walking lunges with a twist. Perform a deep lunge, bringing your back knee all the way to the ground, and twist your torso toward your front leg. You should feel the stretch in your core with each twist.
These high jumps are similar to skipping, but more powerful. Jump off on your right leg, using it to drive your left knee and hand up. Work on jumping as high as possible, rather than simply moving forward. Repeat with alternating legs for 25 meters.
Next, turn around and go right into your long jumps. Unlike high jumps, these should cover as much ground as possible with each leap, staying low. Begin in a half-squat position with your arms extended behind you. Leap forward explosively, bringing your arms forward to provide momentum. Don't let your butt sink below your knees; it's not necessary to go that low. As you land, try to roll through your heels to your toes. Perform these for 25 meters.
Finish off your plyo circuit with 20 tuck jumps. With your feet close together, leap as high as possible into the air, bringing your knees up as you rise. Try to touch your knees with your hands in front of your chest to ensure you're bringing your legs up far enough. Take a short breather, then repeat this circuit two more times.
Between sprints, take adequate time to recover, so you can give the next sprint your all. Sprints are a fun way to burn a large number of calories in a short amount of time, and they'll help you build a fantastic booty.
To perform bench sprints, face the bleachers and place your right foot on the bottom step. Push through your right heel as you climb up on the step. Let your body leap upward, squeeze your glutes at the top of the movement, and switch the position of your feet. Come down with your left foot on the step and your right foot on the ground. Repeat, alternating legs.
Start a stair hop in a squat position. Driving with both legs, jump up to the next step, and end in the squat position again. Think of yourself as a frog climbing the stairs.
Stand with the bleachers to your left to begin the first set of squat-climbs. Lift your left leg up to the next step, then bring up your right foot to join it. You should be facing sideways for the entire set, and even though one leg is higher than the other, maintain your balance in the center rather than leaning to one side or the other.
Try to keep your weight in your heels to really target your glutes and hamstrings. After 10 sets of these, perform another set of bench sprints, then do 10 more squat climbs to the right.
http://www.bodybuilding.com/fun/burn-fat-the-old-school-way-with-sprints-and-stairs
Whenever I'm asked what I do to work my lower body, I recommend workouts like my Sprints and Plyos Track Workout. It's a four-part routine that incorporates a full warm-up, plyometrics for speed and explosiveness, sprints for cardio, and stair work for lower-body strength. This workout allows me to burn a ton of calories while building speed, strength, and conditioning.
Sprints And Plyos Track Workout Samantha Ann Leete
Watch the video - 7:52
Whether you're fighting the winter doldrums or looking for an excuse to enjoy the summer sun, taking your routine outdoors into the fresh air can do wonders for your mood. Not to mention, it nearly always smells better than the gym!
Samantha Leete's Sprint and Plyos Track Workout
If you're new to this style of training, don't feel like you have to push yourself to the absolute limit. Scale it back and focus on getting better each time you perform the routine. You can swap it out for your regular leg day, or you can add it to your regular routine as cardio.
Samantha Leete's Sprint and Plyos Track Workout
Warm-up
1
Jog
2 laps
Butt-kick run
25 meters
Knee-hug walk
25 meters
Inchworm
25 meters
Walking twist lunge
25 meters
Plyometrics: 3 sets
2
High jump
25 meters
Long jump
25 meters
Tuck Jump
20 reps
Sprints
3
Sprints
Sprint 50 meters, 50% speedSprint 50 meters, 100% speed
Sprint 50 meters, 50% speed
Sprint 50 meters, 100% speed
Sprint 100 meters, 100% speed
Jog
100 meters Sprint
Sprint 100 meters, 100% speed Jog
100 meters Stairs: 2 rounds
4
Bench sprint
10 reps per leg
Stair lunge-climb with kick-back
30 meters
Stair hop
30 meters
Bleacher squat-climb (left)
30 meters
Bench sprint
10 reps per leg Bleacher squat-climb (right)
30 meters Phase 1 Warm-up
Start by running around the track twice at a moderate pace, just to get your blood pounding and your body primed for the active stretches. Each stretch will cover a distance of about 25 meters (approximately 80 feet).The first active stretch—the butt-kick run—is exactly what it sounds like. At a light, low-impact jog, bring your free foot up behind you to kick yourself in the butt on each step. Don't worry about speed here; just focus on getting a good stretch in your quads. Perform this stretch for 25 meters.
Go right into 25 meters of knee hugs. Bring one knee up high, leg bent, and briefly "hug" the knee to your chest. Continue down the track, alternating legs. Again, take your time on these; the point is to stretch out your hips and glutes.
Take your time on the knee raises; the point is to stretch out your hips and glutes.
Turn around, and begin your inchworms without resting. To perform an
inchworm, begin in a standing position, with your feet a few inches
apart. Bend forward, keeping your knees straight (if possible), and lay
both hands on the ground about a foot in front of your toes. Next,
keeping your feet in place, begin "walking" your hands forward until
you're extended in a plank position. Then walk your feet up to your
hands. Take a moment to pause here in the doubled-over position, hugging
your legs and stretching your hamstrings. Finally, finish off your warm-up by doing walking lunges with a twist. Perform a deep lunge, bringing your back knee all the way to the ground, and twist your torso toward your front leg. You should feel the stretch in your core with each twist.
Phase 2 Plyometrics
Plyometrics are great for lower-body development, agility, and speed. When performing these exercises, remember to move your muscles in a rapid, explosive manner, taking the target muscle from a fully contracted to a fully extended position when possible.These high jumps are similar to skipping, but more powerful. Jump off on your right leg, using it to drive your left knee and hand up. Work on jumping as high as possible, rather than simply moving forward. Repeat with alternating legs for 25 meters.
Tuck jump
Next, turn around and go right into your long jumps. Unlike high jumps, these should cover as much ground as possible with each leap, staying low. Begin in a half-squat position with your arms extended behind you. Leap forward explosively, bringing your arms forward to provide momentum. Don't let your butt sink below your knees; it's not necessary to go that low. As you land, try to roll through your heels to your toes. Perform these for 25 meters.
Finish off your plyo circuit with 20 tuck jumps. With your feet close together, leap as high as possible into the air, bringing your knees up as you rise. Try to touch your knees with your hands in front of your chest to ensure you're bringing your legs up far enough. Take a short breather, then repeat this circuit two more times.
Phase 3 Sprints
For these sprint intervals, you'll alternate between running at 50 percent of your maximum speed, running as fast as possible, and jogging slowly.Between sprints, take adequate time to recover, so you can give the next sprint your all. Sprints are a fun way to burn a large number of calories in a short amount of time, and they'll help you build a fantastic booty.
Sprints are a fun way to burn a large number of calories in a short
amount of time, and they'll help you build a fantastic booty.
Phase 4 Stairs or Bleachers
If possible, perform this workout at a track or stadium that has at least 30 meters of bleachers, so you can do just two rounds of the circuit. In a pinch, however, any track with a few stairs will work; you'll just need to increase the number of rounds. In the video, I didn't have access to 30 meters of bleachers, so I performed 5 rounds of the circuit.To perform bench sprints, face the bleachers and place your right foot on the bottom step. Push through your right heel as you climb up on the step. Let your body leap upward, squeeze your glutes at the top of the movement, and switch the position of your feet. Come down with your left foot on the step and your right foot on the ground. Repeat, alternating legs.
Start a stair hop in a squat position. Driving with both legs, jump up to the next step, and end in the squat position again. Think of yourself as a frog climbing the stairs.
Stand with the bleachers to your left to begin the first set of squat-climbs. Lift your left leg up to the next step, then bring up your right foot to join it. You should be facing sideways for the entire set, and even though one leg is higher than the other, maintain your balance in the center rather than leaning to one side or the other.
Try to keep your weight in your heels to really target your glutes and hamstrings. After 10 sets of these, perform another set of bench sprints, then do 10 more squat climbs to the right.
http://www.bodybuilding.com/fun/burn-fat-the-old-school-way-with-sprints-and-stairs
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Friday, 29 April 2016
Having More Friends May Mean Feeling Less Pain
Does friendship help you feel no pain?
Having more friends really may make you feel better, or at least feel less pain, a new study from England suggests.
People in the study who had larger social networks appeared to have a higher tolerance for pain, according to the findings, which were published April 28 in the journal Scientific Reports.
In the study, the researchers wanted to see if people with larger social networks had higher levels of chemicals in the brain called endorphins. Endorphins are linked to feelings of pleasure, as well as reduced feelings of pain. (Endorphins are, in fact, a more powerful pain reliever than morphine, according to the study.)
http://www.livescience.com/54580-friendship-pain-tolerance.html
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Power Up with Pee: New Fuel Cell Could Generate Cheap Electricity
by Lindsay Dodgson
Instead of just flushing it away, your pee could one day generate power. Researchers have developed a way to create affordable and renewable electricity with a fuel cell that runs on urine.
The new device
relies on natural biological processes of so-called electric bacteria, essentially living cells that eat and breathe electricity.
"These electric bacteria are a fascinating type of bacteria that are capable of transferring electrons generated by the breaking down of organic compounds extra-cellularly," said study co-author Mirella Di Lorenzo, a professor in the Department of Chemical Engineering at the University of Bath, in the United Kingdom.
Extracellular processes are things that happen outside a cell, in the space on the other side of the cell membrane.
For the new fuel cell, researchers at the University of Bath, Queen Mary University of London and the Bristol Bioenergy Centre collected electric bacteria from sewage at a water treatment plant in the U.K.
Di Lorenzo said it is still not well understood how these bacteria can transfer electrons; in normal electricity generation, electrons move by being given to "electron acceptors" inside the fuel cells. These electrons are donated to an electrode and power is gathered through this movement.
"Some bacteria have conductive wires that carry the electrons, others will use some specific compounds in solution
that act as electron shuttles," Di Lorenzo told Live Science. "In other
cases, the transfer is done by direct contact between the bacterial
cell and the electrode."
The scientists worked on this idea to develop a means of generating electricity at low cost, which could help with combatting dependence on fossil fuels (since urine would be the only fuel needed to run the cell).
"The advantages of microbial fuel cells rely in the simplicity of the design," Di Lorenzo said.
Researchers developed a new fuel cell that is
powered by urine. Left to right: Jon Chouler, Mirella Di Lorenzo and
Petra Cameron.
The device
is also carbon-neutral, according to the researchers, which means no
additional carbon dioxide is released into the atmosphere when it
operates. The cost-effectiveness of the materials used, the zero
emission of harmful gasses, and the use of waste as fuel with the
additional advantage of treating waste while generating electricity all
contribute to how the device can support secure, affordable and
environmentally friendly energy, Di Lorenzo said.
Furthermore, microbial fuel cells, or "bio-batteries," are much cheaper to develop than similar technologies. They measure just 1 square inch, or about the size of a postage stamp, and use a carbon catalyst at the cathode that is made up of glucose and ovalbumin, which is a protein found in egg white. This means the catalyst is renewable and a much cheaper alternative to the platinum that microbial fuel cells often use, the researchers said.
According to the International Energy Agency, around 1.2 billion people in the world don't have access to electricity. By developing cheap and simple ways of generating electricity, such as microbial fuel cells, people in these poor and developing or rural areas could be helped much sooner, the researchers said.
"The technology has the potential of addressing the poor sanitation in developing countries and remote areas while generating electricity," Di Lorenzo said.
Currently, the urine-powered fuel cell can generate around 2 watts per cubic meter of energy, which is about enough to power a cellphone, but the team is working on improving the design, and the researchers said they are confident they will be able to increase the fuel cell's performance.
"To have created technology that can potentially transform the lives of poor people who don't have access to, or cannot afford electricity, is an exciting prospect," study lead author Jon Chouler, a Ph.D. student at the Centre for Sustainable Chemical Technologies at the University of Bath, said in a statement. "I hope this will enable those in need to enjoy a better quality of life as a result of our research."
http://www.livescience.com/54588-pee-powered-fuel-cells-cheap-electricity.html
Click Here For More Articles
Instead of just flushing it away, your pee could one day generate power. Researchers have developed a way to create affordable and renewable electricity with a fuel cell that runs on urine.
The new device
relies on natural biological processes of so-called electric bacteria, essentially living cells that eat and breathe electricity."These electric bacteria are a fascinating type of bacteria that are capable of transferring electrons generated by the breaking down of organic compounds extra-cellularly," said study co-author Mirella Di Lorenzo, a professor in the Department of Chemical Engineering at the University of Bath, in the United Kingdom.
For the new fuel cell, researchers at the University of Bath, Queen Mary University of London and the Bristol Bioenergy Centre collected electric bacteria from sewage at a water treatment plant in the U.K.
Di Lorenzo said it is still not well understood how these bacteria can transfer electrons; in normal electricity generation, electrons move by being given to "electron acceptors" inside the fuel cells. These electrons are donated to an electrode and power is gathered through this movement.
"Some bacteria have conductive wires that carry the electrons, others will use some specific compounds in solution
that act as electron shuttles," Di Lorenzo told Live Science. "In other
cases, the transfer is done by direct contact between the bacterial
cell and the electrode."The scientists worked on this idea to develop a means of generating electricity at low cost, which could help with combatting dependence on fossil fuels (since urine would be the only fuel needed to run the cell).
"The advantages of microbial fuel cells rely in the simplicity of the design," Di Lorenzo said.
Researchers developed a new fuel cell that is
powered by urine. Left to right: Jon Chouler, Mirella Di Lorenzo and
Petra Cameron.The device
is also carbon-neutral, according to the researchers, which means no
additional carbon dioxide is released into the atmosphere when it
operates. The cost-effectiveness of the materials used, the zero
emission of harmful gasses, and the use of waste as fuel with the
additional advantage of treating waste while generating electricity all
contribute to how the device can support secure, affordable and
environmentally friendly energy, Di Lorenzo said.Furthermore, microbial fuel cells, or "bio-batteries," are much cheaper to develop than similar technologies. They measure just 1 square inch, or about the size of a postage stamp, and use a carbon catalyst at the cathode that is made up of glucose and ovalbumin, which is a protein found in egg white. This means the catalyst is renewable and a much cheaper alternative to the platinum that microbial fuel cells often use, the researchers said.
According to the International Energy Agency, around 1.2 billion people in the world don't have access to electricity. By developing cheap and simple ways of generating electricity, such as microbial fuel cells, people in these poor and developing or rural areas could be helped much sooner, the researchers said.
"The technology has the potential of addressing the poor sanitation in developing countries and remote areas while generating electricity," Di Lorenzo said.
Currently, the urine-powered fuel cell can generate around 2 watts per cubic meter of energy, which is about enough to power a cellphone, but the team is working on improving the design, and the researchers said they are confident they will be able to increase the fuel cell's performance.
"To have created technology that can potentially transform the lives of poor people who don't have access to, or cannot afford electricity, is an exciting prospect," study lead author Jon Chouler, a Ph.D. student at the Centre for Sustainable Chemical Technologies at the University of Bath, said in a statement. "I hope this will enable those in need to enjoy a better quality of life as a result of our research."
http://www.livescience.com/54588-pee-powered-fuel-cells-cheap-electricity.html
Click Here For More Articles
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