Columbia University in the City of New York

The Branched

As shown, the best sources of pre-workout carbs are white rice, bananas, apples, raisins, baked potatoes or any gainer – a protein-carbohydrate drink (always make sure that there was a lot of simple sugars). 4) 30-40 minutes worth of 5.7 grams of amino acids to the branched side chains – BCAA. Also, for fat loss will not interfere 1000-1500 mg L-carnitine (the daily rate of 5-7 g). 5) During a workout 'open' so-called 'protein-carbohydrate anabolic window' and remains 'open' another 30-40 minutes after your workout. This is the period when body, approximately 5-6 times better absorb nutrients.

But this does not mean that you need zaruzit a large number of high-calorie protein products. After training your body to such a feat simply can not, as a large amount of blood in the muscles worked and the blood supply of stomach has not adjusted. In other words, the more you eat, the fewer nutrients to assimilate properly way. But not all the nutrients it belongs. If you take whey protein (the rate of 0.4-0.6 g per 1 kg body weight) and carbohydrates with a high glikohimicheskim index (0.8-1g per 1 kg body weight), then most likely it will be assimilated as it should.

In a situation where you have no desire to take even a protein-carbohydrate cocktails, they can be replaced by a few grams (or capsules) of amino acids (preferably all the same BCAA) and a glass of grape juice. 6) After an hour – a half after the training, you will inevitably feel that takes its appetite. Here you can feel free to eat and full. At this point, blood circulation in the body has adapted, and enzyme systems will be configured for a meal. Nutrition during this period should contain a large amount of carbohydrates with low and middle glikohimichskim index, an impressive portion of any high-protein foods – for those who wish to obtain an increase in muscle mass, and those who lose weight – protein + carbohydrates middle glikohimicheskim index. 7) Build your meals in a way that does not store any food taken with water or juice, because these actions are loaded with gastric acid secretion, and thus disrupt the normal digestion. Drink the liquid (and it is extremely necessary for both bulking and weight loss) between doses food. 8) If you aim to set the mass, the daily diet should include lots of protein foods, a sufficient amount of carbohydrates and healthy fats, as indispensable a vitamin-mineral complex, and at least 2 liters of water. If the goal – losing weight, then build the diet correctly will help a simple formula: total number of consumed calories per day 20 * weight in kg. For example, if body weight 80 kg, the total daily kalorazh 1600 kcal. Of which: 60% – protein, 30-35% – carbohydrates and fats 5-10%, respectively. This approach will allow our body to safely and without damage to health to cope with being overweight.


For transportation of cylinders V = 40L. Use the following modes: By car Railroad (wagons, containers) by sea (containers) now consider in more detail transporting gas cylinders each method. Motor vehicles – this is the most common method of transportation of cylinders. Handling and placement depends on the availability of bottled gas. Empty cylinders – no gas. Can be transported in bulk.

The most convenient and common method. Full cylinders – cylinders filled with pressurized gas technical. In this form of transport containers must take into account the fact that the cylinders are full of dangerous goods! Therefore, we must use of specialized vehicles with pallets (cassettes) to mount cylinders. Railroad – transport by this method, only empty bottles (without gas) is only valid residual pressure in the cylinders. There are two types of transport containers by rail – is in cars or in containers.

The carriage cylinders are placed vertically, ie standing not in bulk. Just before you start loading cylinders, you will need to chart (Image) placement of cylinders in the car and approve it at the railway yard. Handling of cylinders in a container carried in the same way (vertically), except that you will not need to draw a scheme of loading cylinders. Marine by – transportation by this method is only possible for loading bottles into the container. Allow the carriage of only the empty cylinders.

Water Exercise

Without closing the mouth, jaw going to get water while letting it fall out of our mouth. a How to do well well well: This year we must do it very quiet. a We will not take water or shut up when it enters the water. a Assignment: Do this exercise 10 times without interruption. a Exercise 2: Motor a Getting used to have the face in the water it is difficult and stressful to many people. a This can be seen clearly in people out of the water is treated to remove every drop of water on your face with your hands.

This clearly is a sign of discomfort. a The next exercise is a small step to go used to this new feeling of being with the face in the water. a Objective: Go gradually introducing the face in the water. a How it works: a We are located on the edge and we hold it firmly with both hands. a We got the chin until the water we cover the lower lip. a Once we submerged blow air through the mouth so that our lips vibrate to produce the noise of an engine.

How to do well well well: The air should be taken by mouth and expelled through the mouth. a If you can do if you grab the edge would be much better and a great sign that they are taking confidence. Swimming a Dry: This section provides a series of exercises that you can practice without being in a water installation.

Port Characterized

The Sierra de Mijas is a solid marble, located west of Malaga, in the mountain range of Costa del Sol is a steep relief, separated from Sierra Blana, with which it forms a single geologic unit in the Port of Fishermen in the upper bounds are reached 1,000 m, in just 5 to 10 km away to the sea. Large amounts of limestone, which are mined in several quarries, located in Alhaurin de la Torre and Benalmadena. Already at the base of the mountains, and bordering the same schistose materials can be found mainly in the southern slopes of the mountains and Quaternary deposits in the northern side. As for soils, the soils of the highlands are heavily eroded due to high steepness of the slopes, vegetation loss, exploitation of forest resources and forest fires. dominated by the so-called "lithosols" where the profile is characterized by a chalky layer of just 10cm thick, with many pieces of rock, below which appears the bedrock, ie the marbles.

In places where conditions are favorable terrain, soil appears more developed, known as "terra-rossa," which has a high clay content. This soil is red and is formed by the accumulation of clay for disqualification. The profile in this case highlights argillic horizon, characterized by the migration of clay to the upper horizon. From the past, the mountain has been known for its mines of lead, silver, iron and zinc underlying land. Currently, these farms are abandoned, but in antiquity were part of the economic and social fabric.

Interesting Exercises

When do we start? We understand the sport initiation as the start of a process which will culminate in the full practice of the sport. When I can play with rules? A learning process that involved engines develop through play. Aspects influencing the sport initiation (which must be present in the didactic action) u Individual characteristics of the learner. u Characteristics of sport, its logical structure. u sport initiation processes. Motivation. u Teaching Methodology and applied.

The characteristics of the individual learner. u Their basic physical skills. u The stage of growth and maturation. u Their motivation towards sports in general and especially sport. u Their previous experiences in sport and physical activity.

u The ability to learn. u The conditions of health, physical, mental and social. u The socioeconomic and cultural conditions. u All those other personal factors that may affect their personalities and determine their behavior. Recruitment and development to performance and choice L to execution of the exercises depends on the characteristics of volleyball players and the conception you have of learning. Aims of the exercises: At the initiation is the development of players at high level is Provide maximum equipment performance and quality a lot of repetitions. Getting quality feedback. Difficulties in adapting the exercises: a – On the ball: height, direction, speed (technique) b – With the complexity (tactical, individual and collective). Exercise should be: Plaintiff – Interesting – Competitive. CLASSIFICATION OF EXERCISES (From the technical point of view – Tactical) analytically: We see the gesture of the situation.

Joint Problems By Jogging

Alternatives to jogging and their safety precautions who ever walked or jogged is will know it: problems with the joints. These can be confined to mild pain, but also greater complications occur in some cases. In extreme cases, even surgery is necessary to restore the capacity of the joint. These operations cost the patients many nerves and are very tedious. Also the runner must adjust to a long recovery time and greater pain. The Jogger can pull to serious injuries in a crash. But how is it that just when iterating the joints so stressed? This can have several causes, one can formulate so no universal answer.

First it should be noted that the runner at the shoe selection can do much wrong. Who trained in unsuitable shoes, does not bode well his joints. Finally, there are not many shops in which you consult in this respect can be. It does not need the most expensive shoe necessarily have to be the best. However, you should spend rather a bit more money as possibly harming his health. In case of doubt you can overtake also advice from a doctor. This can often give an assistance in choosing the right shoe. Running in very overweight may be also extremely negative for the health.

Who starts with high blood pressure with jogging, usually nothing good does his health. In such cases should be be sure to consult a doctor before one starts with the training. Grade in severely obese people, the stress on the joints is much too strong, and even the best shoes can not absorb it. Running shoes do nothing else namely: optimally absorb the athletes and support the foot in the main areas. We can say that small error when running can bring serious consequences. Who runs very often, will have seen themselves faced determined with following problems: weather is not playing, it may be due to working hours only train in the dark or you first have to drive half an hour by car or train to train at all in nature. It is therefore not surprising that many people opt for a treadmill to get these problems no longer exposed. But how it looks actually on these devices with security? In the Internet you will find many more or less funny videos accidents on treadmills. Can this happen to me also? Many people who are thinking about the purchase of this bike probably imagine this question. Modern treadmills have many different functions to guarantee the security. This includes for example a suspension of the band. This ensures that the athletes not on a concrete-like surface must be running what would be bad for the joints. Rather, most runners have more feel loose soil to run on, feel very comfortable. In addition, the band will usually immediately stop should you fail to. You can so say that modern treadmills certainly represent a safe alternative to train in the great outdoors. Simon Straub (source: treadmill test)

Allround Sports Nordic Walking

Effective against pounds and healthy! Die-hard do it even in the winter. But most prefer the sport from spring to autumn: Nordic Walker heard the rhythmic staccato of their steps and the sticks beating on the ground, if they cross paths, meadows and forests of the Republic. Mostly, they indulge their passion in groups. The sport is growing in popularity and is a healthy alternative to jogging for all ages. Nordic walking is less stressful for the joint Nordic walking is almost as effective as running or jogging, but no torture for the joint apparatus. Rapid action knee and ankles be subjected to only minimal more than go for a walk with the conventional.

Equipped with rugged shoes that can absorb shocks, the Nordic walking also suitable for people who want to have already light joint problems and not renounce this kind of sport. Nordic walking endurance and strength components dominate the sport of Nordic walking stands out from the pure walking by using the special sticks out. The effort added to the classic endurance component. Nordic-Walker train not only your leg muscles. Also the muscles of the upper body are through the swing or with trained up and putting down the poles.

Nordic walking good against civilization diseases Nordic walking has a positive effect on health if the sport is run periodically. Nordic walking strengthens the cardio vascular system and lowers elevated blood pressure and blood lipids. Obesity can be reduced through regular Nordic walking. Who an hour hand can, depending on the body weight, about a significant calorie burning rejoice: 400 kcal are the average! Nordic walking almost anyone can and do it! The technique of Nordic walking is for professional guidance from a trained coach to implement easy even for inexperienced users. To practice the first hour under the guidance is useful because of fun and success depend on the correct motion. In principle anyone can Sports exercise. In severe chronic diseases, the doctor in advance for permission should be asked however. For more information see../ fit with nordic walking gun /… Wolfsburg, June 30, 2010 Christina Impala which directly GesundheitsWelt GmbH is a young online companies from Wolfsburg, which was founded in 2007 by employees of the Deutsche BKK. The Internet portal offers its customers quality tested products around the topics of health, fitness and wellness. This service is rounded off by a carefully researched editorial content.

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