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-40 -50% Coco
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 21 
 on: January 16, 2018, 20:27:16 
Started by Joker - Last post by mp
Isegi proovinud ei olnud kunagi? Karm siis. Tugev muidugi..kui algraskuseks panigi selle.. Viisakalt tegi ju ka.. ilma strapsideta.. nagu päris


 ma saan ka vast sada üles..kui punnitan kõvasti :D

 22 
 on: January 16, 2018, 19:53:48 
Started by Joker - Last post by Joker
Kati pole kunagi varem jõutõmmet teinud ja tahtis teada paljuga jõuab. Panime kangile 100kg :)



TRAIN HARD!

 23 
 on: January 16, 2018, 14:09:23 
Started by Joker - Last post by Joker
Toidukord 2  8)



TRAIN HARD!

 24 
 on: January 16, 2018, 12:08:24 
Started by @teamlumiste - Last post by @teamlumiste
Tere sõbrad!

Pole ammu midagi postitanud kuna kiired ajad olnud.

Korraldasime 14.01.18 Myfitness Balti Jaam jõusaalis Bryan Romano Farani uue treeningprogrammi tutvustuse.
Väga huvitav treening oli. Bryan seletas milleks mida teha tuleks ja lasi kasutada raskuseid mida osalejad tavaliselt ei kasutaks  :D

Täname kõiki kes osa said võtta!

Lühikokkuvõte siin:

 25 
 on: January 15, 2018, 19:43:10 
Started by mp - Last post by mp

https://www.ncbi.nlm.nih.gov/pubmed/29301002

Nephrol Dial Transplant (2018) 1–10
doi: 10.1093/ndt/gfx340

Should we eat more potassium to better control blood pressure
in hypertension?

Michel Burnier

* What kind of potassium supplement should be given?
One of the practical questions is in what form should potassium
supplement be prescribed in order to be effective? Most
clinical studies have used potassium chloride. However, in fruits
and vegetables, the anion accompanying potassium is not chloride.
To answer this question, He et al. [49] performed the first
randomized crossover study in a small group of hypertensive
patients comparing the effects on BP of potassium chloride and
potassium citrate given for 1 week. The BP-lowering effect
was comparable with the two forms of potassium supplementation.
In contrast, a recent double-blind, placebo-controlled
study compared the effects of potassium magnesium citrate
(KMgCit), potassium chloride (KCl) and potassium
citrate (KCit) on 24-h ambulatory BP in hypertensive and prehypertensive
subjects, using a randomized crossover design.
The goal of this study was to clarify which of the three components
of K, Mg and citrate is important in lowering BP [50].
Interestingly, a significant reduction of BP was found with KCl
but not with the two other preparations of potassium, indicating
that potassium is the key element and that KCl and KMgCit
or KCit supplementation have differential effects on BP. Thus
these data differ from the initial observation reporting no difference
between potassium chloride and potassium citrate.

* CONCLUSIONS
Primitive humans consumed a diet very rich in potassium and
poor in sodium. Today this pattern is completely reversed. Food
manufacturing is probably responsible for both the increased
sodium and reduced potassium content of food products. There
is now sufficient scientific evidence to support an increase in
potassium intake to reach a urinary potassium excretion between
90 and 120 mmol/day in patients with essential hypertension and
preserved renal function (eGFR> 60 mL/min/1.73 m2
) in order to help lower their BP. There is also rather good evidence that a
high-potassium diet decreases the incidence of stroke and CVDs,
although for these latter there is no level A evidence from trials at
the moment. Regarding patients with impaired renal function,
there is a definite need for new randomized prospective trials in
all CKD stages in order to determine the potential benefits and
risks of increasing potassium in the diet.
In clinical practice, these conclusions could be translated as a
change in the conventional lifestyle recommendations given to
patients with hypertension or cardiovascular or renal disease.
Indeed, physicians could give a more positive recommendation
for better nutrition, encouraging the consumption of more
healthy products with a high potassium content rather than the
sempiternal message ‘Don’t eat salt!’ As illustrated in Figure 5,
the recommendations on salt could thus be tailored to the urinary
potassium excretion or to the Na:K ratio in urine, recommending
primarily an increase in potassium intake with fruits,
vegetables and nuts in patients with a moderate excess of salt
intake or a combined reduction of sodium and increase in
potassium intake in those with excessive salt consumption. In
any case, the definite answer to the title of this article is yes, one
should eat more potassium to lower BP and prevent cardiovascular
events.

 26 
 on: January 15, 2018, 16:49:33 
Started by Joker - Last post by Joker
12 points goes to ... 6PAK caramel-chocolate kastmele :) Ei jää üldse alla OSTROVIT sarjale kuigi need on juba tipp-klass ;) Kliki pildile ...


 27 
 on: January 14, 2018, 19:27:32 
Started by Joker - Last post by Joker
Ringvaates näitas mängu ÄSK ja ÄSK 18+.
Mängisime ka Katiga ... nuh aeg oleks teineteist tundma õppida lõpuks :)



Osad küsimused-vastused on ka minu instagrami Storys. Seega Followige ja kaege perra. Paar h peaks veel üleval olema.
https://www.instagram.com/trainhard.ee/

TRAIN HARD.

 28 
 on: January 14, 2018, 12:20:54 
Started by Joker - Last post by Joker
Eile oli kõhu-biitsepsi-triitsepsi trenn.
Ei midagi uut ega põrutavat. Ikka samad harjutused kus kordused 8, 6 ja igat harjutust 2 tööseeriat. Erinevus oli ehk see, et tegime biitsa-triitsa superseeriana.

Ploki allasurumine + plokil küünarvarte kõverdused 1 x 8, 6
Triitsepsi aparaadil surumine + natuke ette kallutades kangiga küünarvarte kõverdused 1 x 8, 6
Prantsuse surumine hantlitega + küünarvarte kõverdused haamerhoidena 1 x 8, 6  (pildil pole haamerhoie efekti mõttes :) )

Ja oligi kõik. Parem kiire powerfull kick-ass kui poolkõvalt onareerimine tundide kaupa :) Aga ei väida, et see absoluutne tõde - lihtsalt meie teeme nii ;)







TRAIN HARD
http://www.toidulisandid.ee


 29 
 on: January 14, 2018, 09:52:53 
Started by mp - Last post by mp

* For those who don't know what these are, here is a VERY rough description of the three different energy systems your body uses to produce energy during certain different activities:

🔷 Aerobic:

- Uses fat for fuel. (Lipolysis)

- The dominant energy system at rest and low intensities (sleeping, sitting, walking, even low intensity cardio)

- Doesn't produce energy very fast, but has an enormous reserve of fuel (body fat)

- Most efficient energy pathway.

- Example of an Aerobic-dominant sport/athlete: Distance runner.

🔷 Glycolytic (Anaerobic Lactic):

- Uses carbs (glycogen) for fuel. (Glycolysis)

- Glycogen is stored within the muscles, and also the liver.

- Can produce energy much faster than aerobic, but has a limited amount of stores (glycogen stores)

- Takes over more and more as exercise gets more intense, and also as heart rate increases.

- Example of a Glycolytic-dominant sport/athlete: American football, rugby, soccer

🔷 ATP/Creatine phosphate (Anaerobic A-Lactic):

- Quickest but least efficient.

- Important for explosive, Max effort exertions (a short sprint, a 1RM or set of 2 or 3 or the first few reps of a set)

- Doesn't last very long, ~10 seconds (roughly) before it runs out and has to replenish (the few minutes between sets)

- Example: Powerlifter, 60m sprinter
_______________________________________________

***** You're really never ever using just one of these exclusively. But rather a combination.

FOR EXAMPLE, a 60m-100m sprint might be:
- 75% CP (creatine phosphate)
- 20% G (glycolysis)
- 5% A (fat oxidation)

A set of 12 squats might be:
- 20% CP
- 70% G
- 10% A

Walking a mile might be:
- 1% CP
- 19% G
- 80% A

LISS for an hour might be:
2% CP
38% G
58% A

All VERY rough guesses on the %s, probably not terribly accurate. And overall a very simplistic summary. *

 30 
 on: January 13, 2018, 20:46:42 
Started by mp - Last post by mp

https://www.ncbi.nlm.nih.gov/pubmed/29301002

2018 Jan 2. doi: 10.1093/ndt/gfx340. [Epub ahead of print]
Should we eat more potassium to better control blood pressure in hypertension?

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