Strength training: progressive overload, the key to success

Want to build muscle mass and strength with weight training? Then, in addition to proper nutrition and adequate rest, essential to train properly. Every few weeks exchanging training is not the right method. Of course, you will have muscle soreness when doing new exercises. However, muscle pain is not an end in itself says little about your progress. To build strength and muscle mass is something else much more important: progressive overload.Strength training- progressive overload, the key to success

What is progressive overload?

Progressive overload simply put means that you make a practice increasingly difficult over time. The ‘load’ (the seriousness of the exercise) becomes heavier as you do the exercise longer ( ‘progressive’). This way your body always mandatory to adapt to the harsher conditions. If you do this over a longer period? Then take your strength and muscle mass.

Example of power without progressive overload

You do in week one with bench-pressing three sets of eight reps with 70 kilos. You rest between sets you stop two minutes. In week two you do this exercise in the same way. That goes for week three, week four, week five, and so on. Week after week, you do the same. This means that there is no progressive overload. Do you train this way? Then you will, perhaps in the first few weeks, not stronger. Your body is completely used to the exercise and is not forced to make progress.

WeekWeightSet 1Set 2Set 3
Week one80 kilos10 repetitions9 reps9 reps
Week two85 kilos8 reps7 repeats6 reps
Week three85 kilos9 reps8 reps7 repeats
Week four85 kilos10 repetitions8 reps8 reps
Week five90 kilos8 reps7 repeats7 repeats

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More exercise, quietly building

When the sun shines stronger, and we want to go out, we would also look at our beautiful. For many people hear that a toned body in a fresh look at the world and a good fitness part of this. There is nothing wrong, but what unfortunately is still wrong even the fanaticism with which one starts something. Once it is in the head, it must be done quickly, and that is often wrong. How to build sound condition and muscles?

More exercise, quietly building

A young body than a new head

If you want cold and fruity face the warm months, you do that best with a fresh and fruity head. If it does not sit well in mind, you radiate that out, and the desired effect is significantly less. You are moreover not a pleasant man.

Make sure if you have extra going to move in a good condition and a nice trained muscles you do not forget your head. There are countless opportunities to engage in dialogue if there is somewhere a mental block, something not processed or have given a place, or you still need to overcome fears or insecurities out of the way. If necessary let it coincide with your physical training.

Normal movement

For a typical flow pattern as a kind of support for your body, is at least five times to move a half hours per week specified as standard (among other things by the Netherlands Nutrition Centre). This can be anything, such as:

  • Hiking. About 5 km per hour brisk walking, you’re the dog, and you must occasionally stop his / her sanitary stop, then attach some minutes fixed.
  • Swimming. Just looking at a stretch laps.
  • Bicycles. Try to get about 15 kilometers per hour.
  • Dancing. What dance does not matter, as long as you firmly moving?
  • Gardening. Hoeing, mowing the lawn, put new plants just be a good girl doing so.
  • Domestic work. All household work were vacuuming, cleaning windows and mopping the floor or among the more intensive tasks.

“Just play. Have fun. Enjoy the game.” Michael Jordan

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Asbestos in sports and games

Asbestos is a fibrous mineral that has been processed in a significant number of products. There are more than 3,500 different applications known materials where asbestos was processed. Most of these materials are used in the construction, transportation, and industry. But there are also lesser-known forms of asbestos-containing materials which are, to say the least, remarkable and eyebrows will do frown. So it is entirely possible that you encounter asbestos-containing materials during the performance of the favorite sport or hobby.

Asbestos in sports and games

Background information

Asbestos is a natural product that was too great mines and still won. The use of asbestos is not only gone back much further than many people think little of the twentieth century. Concluded that in 4000 BC from archaeological finds in Finland. Al asbestos was added to pots of clay. Written sources have become clear that since then, over the years by different peoples, individuals and companies manufactured a variety of products containing asbestos for various purposes. With the dawn of the industrial revolution began the industrial processing of asbestos-containing materials in an increasing number of goods. The mining of asbestos was significantly increased by the discovery of a vast number of asbestos inventories, particularly in Russia, Canada, and South Africa. In the twentieth century, asbestos was used on a large scale until the end of the twentieth century in many countries banned the use of asbestos after decades of discussions about the harmfulness of asbestos.

Why Asbestos?

Asbestos has some very favorable properties. Asbestos is resistant to high temperatures, is chemically inert, has excellent insulating properties, has a high tensile strength and is very resistant to wear. The mineral was easy and cheap to extract and adequately stocked. It was also easy to process the metal on an industrial scale in a wide variety of materials and applications. Continue reading

Skull and brain damage through sports

Our brains are protected in a natural way through the skull. Damage to the skull (e.g., fractured skull) can cause brain damage. If the head breaks so that in the brains or bone splinters penetrate it could have grave consequences for brain function. Even if the head is not damaged can occur from a fall or a hard blow brain damage. Both cranial and brain injuries occur from mild to severe. By brain damage can cause behavioral changes. A helmet can reduce damage.

Skull and brain damage through sports

Petr Cech, goalkeeper with helmet

That protection of the brains through the skull is not always sufficient emerged when the famous Czech goalkeeper Petr Cech came hard into conflict in 2006 with the knee of an opposing player. The powerful blow part of his skull was pushed inward. The danger was that the bone or the splinters of it ended up in the brains, and that would cause irreparable damage. There was a severe skull fracture.

Cech underwent surgery. Luckily for him, there were no head parts of the brains were found to be penetrated. Of the head repair was necessary. There are two holes in his head were made to restore a large piece of broken bone back into place. The brains of Cech were quite shaken up making his months to severe headache pain. Apparently, brains are not so damaged that he could see no more notches. His skull was repaired but remains a weak spot. To avoid during the grooves that the weaknesses in his head being hit again, he kept since then with a helmet.

If a skull part or splinters in the brains penetrate, brains can be severely damaged. The brains are all sorts of areas of the brain, nerve fibers, and blood vessels that lead to damage to impaired functioning of the brains. For example, enter an injury in the left part of the brain than can lead to language problems, damage to the front can cause concentration and planning problems and to the right to spatial problems. Continue reading

What is eSports?

Games have become an essential part of society. In 2015, there are indeed many people who play games. Research has shown that there are approximately 1.2 million gamers in the world, of which 700 million play online games (Spil Games, 2013). This last group is again divided into players who like to play competitions. In this new sport or eSports, the best players in the world compete against each other. When you win as a team, you can win large sums of money. But what does eSports mean?


eSports history

The man plays for centuries like games. Checkers, chess and so on. But gaming became popular around the year 1966 with the arrival of arcade games like “Mario,” “Pong” or “Space Invaders”. The popularity of gaming continued to grow and became the first league game ever held at Stanford University in California in 1972. During this competition, the game “Spacewar” was played in which students compete for shots in a fight between two spaceships. The first prize was then still a small price, namely a subscription to the magazine Rolling Stone. In 1980, the first major tournament was held by Atari with as many as 10,000 participants. eSports then began to rise and eSports still gaining popularity in 2015.

Explanation for eSports

eSports has gradually become the phenomenon it is today. This is partly due to the advent of the Internet in the 90s no longer gamers did not have anywhere to play against each other because now they could compete at home behind the PC or console gamers from all over the world. Millions of players united in so-called ‘clans’. There was a huge market which focused mainly on online competition.

Most eSports are so often played over the Internet, but also on the main events. eSports stands for Electronic Sports and has become a separate branch in the gaming. Briefly, means gaming in the competition. These are professional gamers who compete against each other, for example, to tackle the grand prize in a tournament or simply to pursue a career game. When a team wins the game, they usually go with a large sum of money home. However, it is a fierce competition where only the best and fastest players win the game. Continue reading