Workouts Without Weights: The Hyper Concentration Method

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But the success of your fitness program doesn't start with your nutrition or your muscles; it starts with your head. Pushing your body past the point you were able to last week requires both concentration and conviction - in other words, mental skills. And the sooner you start working on them, the better those skills - and your body - will become. D - The Author of 'Mind and Muscle'. And it doesn't stop there. You have to establish a personal and intimate relationship between your mind and your muscles.

This mind - muscle relationship has to to fill every inch and second of your workout, and continue on through your resting periods, and beyond.

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Going in with an empty mind and just exercising is easy. But if you don't have a strong mind-muscle link, you're just wasting your time. Read more Read less.


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How to stay hydrated during a workout? A pinch of salt

Understanding Autism in Women. Doctors Answer 6 Questions About Autism. Understanding Autism in Women Is autism in women different than it is in men? This tactic, known as "hyperhydration," enables athletes to temporarily store as much as one litre of extra fluid in their body for use during subsequent exercise. It's a neat trick — but whether it actually helps you to go farther or faster remains unclear, as researchers re-evaluate long-held assumptions about the links between thirst, dehydration, and endurance.

Hyperhydration seems like an obvious idea, and many of us try it instinctively by swigging some extra water before exercise.

The Globe and Mail

The problem, as thousands of runners have discovered over the years while standing in crowded race corrals, is that your kidneys excel at getting rid of excess fluid. Drink more than you need, and if you're not already dehydrated, you'll quickly feel the urge to pee it out. There are several ways around this. One is to drink just a minute or two before starting, leaving your body no time to respond. During hard exercise, the urge to urinate is partly suppressed. Another approach is to add glycerol, a sweet, gooey sugar-alcohol that traps extra water in your body.

American marathoner Steve Spence used glycerol in blistering conditions at the World Championships in Tokyo, earning a silver medal. But glycerol was banned by the World Anti-Doping Agency in because it can also be used as a drug-masking agent, which left athletes searching for an alternative. Salt works because your body tries to maintain a delicate balance between sodium and water levels. Extra sodium suppresses the signals that would otherwise tell your kidneys to excrete fluid. Eric Goulet and his colleagues compared the effects of salt, glycerol and plain water when volunteers drank about 1.

Two hours after they finished drinking, the salt group had retained 1. The plain-water group retained just 75 millilitres. Of course, there are downsides to drinking salt water, as every shipwrecked mariner knows. Japanese researchers tested three different salt concentrations to find the best tradeoff between retaining fluid and minimizing gastrointestinal problems, such as diarrhea. The results, published last month in the European Journal of Applied Physiology, showed a sweet spot at about seven grams of table salt just over a teaspoon per litre, which is very similar to the concentration in the Sherbrooke study.

There are also health issues to consider: Goulet cautions that anyone with uncontrolled high blood pressure shouldn't try hyperhydrating. This still leaves the central question unanswered, he acknowledges. In an earlier study published in , the Sherbrooke researchers found no performance improvement in an kilometre treadmill run in six highly trained volunteers after hyperhydration.

How to stay hydrated during a workout? A pinch of salt - The Globe and Mail

One possible explanation is that the volunteers were also allowed to drink during the run, making their extra fluid stores less important. A more subtle factor — and a topic of intense debate among physiologists — is the difference between the sensation of thirst as perceived by your brain, and the actual hydration status of your body. For example, a study published last year by researchers in Australia and New Zealand tested cyclists in hot conditions under varying degrees of dehydration. But instead of allowing the cyclists to drink, their hydration status was controlled by infusing saline directly into their veins through an intravenous drip.