H&F DYNAMICS

Browsing Archive: January, 2011

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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