Best Time to Train

By John Paul Catanzaro

What is the best time to train? First and foremost, when you can! However, research on circadian rhythms (your body's internal clock) indicate that the summation of several important (anabolic) hormones peak at 3 and 11 hours upon awakening. What does that mean in plain english? Well, according to science, if you wake up at 6:00 am, you are at your strongest at 9:00 am and 5:00 pm. And, according to Olympic Strength Coach Charles Poliquin*, your joints (specifically, the synovial fluid that lubricates your joints) require about 3 hours to reach an optimal level of warmth which will help improve performance while decreasing the likelihood of injury. Also, some people require a meal before training (remember to allow at least 1 hour for digestion) to maintain adequate energy levels throughout their workout particularly in the morning; others don't. However, there is a difference between ideal conditions and reality!

Reality dictates that we train when we can regardless of what time it is. The important part is to get your workout in. Today's lifestyle is quite busy and hectic. Many people have a tendency to jeopardize their workouts later in the day because other priorities get in the way. For these individuals, I suggest working out first thing in the morning and getting it out of the way. Actually, some authorities believe that training first thing in the morning on an empty stomach will facilitate weight loss. Greg Landry is an Exercise Physiologist who highly recommends exercise in the morning for the following reasons (for more information send a blank email to Morning@Landry.comor visit http://www.Landry.com):

* 90% of people exercise consistently in the morning

* elevates metabolism and makes you feel energized all day long

* helps to regulate appetite

* makes it easier to wake up; hormones and metabolism elevate while you sleep to prepare your body for exercise

* mental acuity is increased for 4-10 hours after exercise

While others believe that you should train at night because your strength will be higher since you have eaten during the day and energy levels should be elevated. Although, I would caution late night workouts as they may adversely affect sleep.

According to the opinion of Dr. Ann de Wees Allen, a Board Certified Doctor of Naturopathy, the above question should be rephrased: Are you a morning or night person? It's really that simple. She believes that we respond better during certain periods of the day and those are the times that we should train.

As stated above, this reflects our circadian rhythm - something that we are born with and cannot change. Subsequently, there will be times during the day that we are the strongest. This does not happen by chance. You must recognize those times and use them to your advantage. So, the answer, in her opinion, will have a big impact on your performance. Does it mean that you can't workout at other times? No! But, it is a good idea to train at the same time each workout if possible - your body will naturally adjust to that time and prepare itself. If you are forced to change your workout time ,though, to accommodate your schedule, then allow 3 weeks for your body to get used to the new time (especially if you are unaccustomed to training first thing in the morning.) It usually takes about 3 weeks to form a habit. Whatever you decide ... just make sure to train!

*Poliquin, C. "Question Of Strength." Golden, CO: Muscle Media 2000, Inc. December, 1996. (pg. 58)

John Paul Catanzaro is a certified kinesiologist and professional fitness and lifestyle consultant with a specialized honours Bachelor of Science degree in Kinesiology and Health Science. He owns and operates a private gym in Toronto, Ontario providing training and nutritional consulting services. For additional information, visit his website at http://www.BodyEssence.ca or call 416-292-4356.

Check out John Paul's new DVD, Warm-Up to Strength Training, for some powerful techniques to increase strength and improve performance! Discover some unique, cutting-edge methods like how to increase arm strength by up to 10% instantly! It has been recommended by many experts including Drs. Eric Serrano, Mark Lindsay, and Ken Kinakin as well as Olympic strength coach, Charles Poliquin. Visit http://www.StrengthWarmup.com for more information.

John Paul is a certified kinesiologist and certified exercise physiologist with a specialized honours Bachelor of Science degree in Kinesiology and Health Science. He owns and operates a private studio in Richmond Hill, Ontario. For additional information, visit http://www.bodyessence.ca or call 905-780-9908.

Article Source: http://www.ArticleBiz.com

What A Bay Area Dentist Can Do For Women Dental Ailments

By Charles Smith

Women should be very careful about taking proper care of their dental health especially while they go through different phases of their life such as puberty, menstruation, pregnancy, lactation and menopause. Since each of these stages is directly responsible for surge in the level of sex hormones, the gums of women become prone to plaque, a bacteria film which causes tooth decay and other gum diseases. Research shows that women are more likely to be affected by TMJ, Myofascial pain, dry mouth and eating disorders. If you avoid visiting a bay area dentist regularly, you may allow the condition to get worsen. Hence, it is essential for you to visit a qualified bay area dentist such as Monica to maintain a healthy dental status as well as prevent gum diseases.

Let’s take a look how each of these phases affects a woman’s dental health:

Puberty: The girls experience dental disorders such as swelling in gums, lesions, and ulcers during their puberty time especially, when they enter the menstruation period. Their gums tend to be more sensitive towards irritants and they may even get affected by bulimia which dissolves the tooth enamel. You should consult a bay area dentist before this condition gets worse.

Menstruation: Usually, the women face hormonal fluctuations in their body during menstruation which results in gingivits, cold sores and mouth ulcers. A bay area dentist can prescribe appropriate drug for cold sores, topical steroid or anesthetic for your mouth ulcer to heal.

Pregnancy: The expectant mothers should brush, floss with care and continue to visit a bay area dentist regularly to prevent the development of gingivitis during pregnancy. Besides, the women should extra careful about periodontal diseases as they can seriously jeopardize the health of their infant.

Menopause: Women are generally under psychological transformation due to the change in their sex hormone during menopause. As a result, they might experience some dental disorders such as dry mouth, burning sensations, sensitivity to hot and cold foods, change in the taste, and even osteoporosis of the jaw. Under these conditions, a bay area dentist is most likely to prescribe you to go for hormone replacement therapy.

Please visit Please visit http://www.saldana-dds-sf.com/ for more information about San Fransisco Dentist and Bay area Dentist.

Article Source: http://www.ArticleBiz.com