H&F DYNAMICS

How to lose weight the healthy way

Posted by adriaan george on Sunday, May 29, 2011 In : Health Tips 

The healthiest way to lose weight is neither crash diets nor bursts of exercise. The body likes slow changes in terms of food and exercise.

For example, someone who hasn't exercised for years shouldn't rush into running miles a day or pounding the treadmill. Not only will the struggle to do so leave you feeling disheartened and demotivated, you're also far more likely to injure yourself and set your fitness levels back further.

The same goes for people who suddenly start starving themselves...


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Things women wish you knew

Posted by adriaan george on Friday, January 7, 2011 In : Sex 
Here’s something to send an untimely chill down your spine - your partner is hoping you’ll read this article.

Face it, women are different to men – you may already have noticed. So it’s predictable that some of the things blokes do in bed will drive women wild, while others might just irk them a bit. Here are a few, and what you can do about them.

Hygiene
Even if you believe your trouser furniture is clean, a shower before bed never hurt anyone. She might even get into hot wat...


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VO2 Max, Aerobic Power& Maximal Oxygen Uptake

Posted by adriaan george on Friday, January 7, 2011 In : Endurance 

VO2 max has been defined as:

"the highest rate of oxygen consumption attainable during maximal or exhaustive exercise" (3).

As exercise intensity increases so does oxygen consumption. However, a point is reached where exercise intensity can continue to increase without the associated rise in oxygen consumption. To understand this in more practical terms, take a look at the diagram below:

VO2 max graph


The point at which oxygen consumption plateaus defines the VO2 max or an individual's m...


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10 Steps for Better Cycling Performance in 2011

Posted by adriaan george on Friday, January 7, 2011 In : Cycle 

by Jesper Bondo Medhus on January 1, 2011

10 Steps for Better Cycling Performance in 2011

The New Year has arrived and this is the perfect time to set new goals and targets. So why don’t you challenge yourself to improve your overall cycling skills and performance?

Here are ten failsafe ways to boost your performance in 2011…

1 – Take responsibility for your own training

Take the bull by the horns and be proactive. January 1 is a great time to start changing any bad habits. If you are a “reactive cyclist” then it’s tim...


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CYCLING PERFORMANCE TIPS, WEIGHT TRAINING

Posted by adriaan george on Friday, January 7, 2011
Cycling regularly is great for lower body strength, but leaves a lot to be desired for the upper body muscle groups. And this can be a major liability - both for roadies who need that extra edge in road competitions and for mountain bikers who need this upper body strength to lift, jump, or just plain muscle heavier bikes over rough terrain and obstacles.

A reasonable approach is to focus on building strength (not bulk) in the winter and then backing off to just maintain it during the peak ...


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12 week strength program for cyclists

Posted by adriaan george on Friday, January 7, 2011 In : Cycle 

Here is a very effective strength training program for cyclists. The program is based on multi joint exercises with free weights, which indicate that this program is not for beginners. If you are not familiar with lifting free weights, consider training the same exercises in a machine. Ask a fitness instructor in your training gym.

When using this strength program:

• Warm up before lifting
• Never train to failure
• Use as heavy weights as possible (still no failure training)
• Be expl...


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How to get rid of strech marks

Posted by adriaan george on Monday, January 3, 2011 In : Did u know? 

Lines on the external surface of the abdominal skin, which come out during and after pregnancy are generally known as stretch marks. In the terminology of medicine these lines are indicated under the name of Striae. Because of the gain of sudden weight, the dermis layer begins to overstretch and exceeds its level of elasticity. So these lines start to appear on the skin as soon as the level of elasticity exceeds. Various other conditions which can cause striae are puberty, heavy workout and o...


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Your Exercise Routine: How Much Is Enough?

Posted by adriaan george on Tuesday, December 21, 2010 In : Health Tips 

In January 2005, the U.S. government released a new set of dietary guidelines essentially telling us that as Americans get bigger, so does the length of time we need to be physically active.

While it's a little more involved than that, the guidelines from the Department of Agriculture and the Department of Health and Human Services indicate that at least 30 minutes of daily physical activity is required to reduce the risk of chronic diseases in adulthood. And for some, that's only the beginn...


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Cinnamon: Help for Insulin Resistance and Weight Loss

Posted by adriaan george on Wednesday, November 24, 2010 In : Did u know? 
If you think cinnamon is simply something to sprinkle on your cookies or cappuccino, think again. The popular spice, once considered more precious than gold, has medicinal value that is making even pharmaceutical companies take notice.

Cinnamon, it turns out, has long been used to cure everything from athlete’s foot to indigestion. Early civilizations recognized its ability to stop bacterial growth. The Egyptians used it in embalming. During the Middle Ages, it was mixed with cloves and war...
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Anemia and iron deficiency: effects on pregnancy outcome

Posted by adriaan george on Wednesday, November 24, 2010 In : Health Tips 

INTRODUCTION

The provision of iron supplements to pregnant women is one of the most widely practiced public health measures, yet surprisingly little is known about the benefits of supplemental iron for the mother or her offspring during fetal or postnatal life. The purpose of this article is to examine published information on the effects of anemia and iron deficiency on pregnancy outcome and to identify current gaps in the information.

A high proportion of women in both industrialized ...


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