Are you looking for a 5k training program? When you start looking you see many program offering beginner programs and advanced programs. What is interesting is that most beginner programs are too many miles for the average beginner. The key to effective 5k cardio plans is for every person to have their own heart rate profile. With optimal heart rate training every workout will be optimized for the greatest impact for your results. Heart rate training is for advanced and beginners; the difference is the heart rate profile not using a heart rate monitor.
The most effective cardio workout for running faster races and burning fat is interval training. Interval training is short durations of high intensity followed by short durations of low intensity and then repeated. Most programs only offer interval training for advanced programs though effective programming is good for all levels. The key is a person's heart rate profile. The most advanced you are the higher heart rate you want to train at for your interval.
Each person has a different level of fitness associated by their heart rate. As you run the energy required needs a certain consistent heart rate produce the energy. The more fit you are the lower your heart rate is for a given speed. This is why heart rate training is so effective. By finding a person's targeted heart rate profile you can make sure each workout is training in the right zone to optimally improve your performance. Often, people's lack of results comes from not training hard enough, or very common with cardio runners is overtraining by running with too high of a heart rate on every workout.
What is important for your metabolism and race speed is the rate at which you burn calories not how many calories you burn. This is why walkers and people who run mile after mile seem to never achieve their results. The more calories you burn the more calories you need to eat to restore energy back to your muscles cells. It is challenging your muscles to burn more energy by going harder relative to your fitness level forces your metabolism to improve and than makes you fun faster and burn more fat. People after completing an interval workout burn more fat 24 hours after their workout than any other form of cardio or strength exercise.
Though the interval workout is important it isn't the only workout that makes an effective 5k running program. Two other key workouts is a threshold workout and a long day. The threshold workout is a medium intensity workout that almost no person does. The reason why is people can always go harder and there is this myth that you have to push yourself in every work to your max. The other reason is people go on their slow steady pace never picking up the pace for a shorter run. An optimal threshold workout is between 15-30 min. If you can last longer than 30 min. you should run faster. When you run at your threshold level you are at the max at what your aerobic metabolism can burn for energy. When you go harder your anaerobic metabolism is kicked in to produce the needed extra energy. A threshold workout trains your body to burn energy the most effectively utilizing oxygen. It is the best workout for creating a good race pace.
The long day is the last workout you need every week in your 5k training program. Having running session that go for slower speeds and longer durations trains your body to burn fat and increases effectiveness of burning energy while running. You only need to do one long day a week and spending hours doing cardio during every workout may be a key reason why you are no longer seeing results.
To truly see your results you want a program that creates a personal heart rate profile. The charts on most treadmills are not accurate and the doctors who came up with the charts admit they made them up as a best guess for insurance companies and were never supposed to use as training heart rates. The other major key as you continue to run is a 5k program that uses specific and multiple threshold and interval workouts. The workout that worked for the first month won't work for the second as your body needs a new stimulus. With proper heart rate profiles you will be running your first or fastest 5k in no time.
Wednesday, October 14, 2009
Heart Rate Training Optimizes Your 5k Training Program
Thursday, August 20, 2009
How to Determine the Value of Your Gold Coins
Gold has been mankind's most desirable asset for more than 3,000 years. It freely circulated as everyday money - except during times of great economic turmoil - from the time of the Ancient Greeks and Romans right up to 1933. Until that year, the value of the great majority of gold coins was the same as their face value. That meant a $20 gold coin could be freely exchanged for 20 one-dollar bills. And 20 one-dollar bills could be exchanged for one $20 gold coin. It was a two-way system that promoted a stable value for our money.
That era ended in 1933. As part of his effort to re-inflate our economy from the depths of the depression, President Roosevelt recalled all circulating gold coins. He had his Treasury Department melt them and send the newly formed ingots to Fort Knox for storage. Then Roosevelt revalued gold, in a series of steps, from its pre-1933 value of $20 to $35 per ounce.
The Market for Gold Coins Changes
Literally overnight, a $20 gold coin contained more than $20 worth of gold. Owners of the limited number of coins that survived the federal recall order, primarily collectors and overseas banks, wondered how to determine the value of their gold coins. Were they only worth their gold value, or would the government's efforts turn once-common issues into scarce and rare dates?
Today we know the answer to that question. The government's massive melting of our circulating $1, $2.50, $5, $10, and $20 gold coins created hundreds of rarities out of coins with original mintage that suggest easy availability. Here's one example: the Philadelphia Mint struck 2.9 million $20 gold coins in 1931, one of the higher mintage of the 1907-1933 series. Based strictly on its original mintage, the 1931-P should be easily available and not too expensive. Thanks to the government's melting, all 1931-P $20 gold coins are rare and extremely valuable.
Gold Coin Values Today
Speed forward to 2009. All U.S. gold coins minted before 1933 are worth FAR more than their face value, and many are worth FAR more than their bullion (metallic) value. That's true because the number of collectors of U.S. gold coins of the pre-1933 era has expanded tremendously. At the same time, the available supply of these coins has remained relatively unchanged. Because rare coin market values are set by the interaction of supply and demand, the long-term value of pre-1933 U.S. gold coins has shown a distinctly rising trend.
So how can you determine the value of your pre-1933 U.S. gold coins?
We live in an age of tremendous availability of information. Early in the last century, collectors and investors were content to determine their gold coins' value by following (and interpreting) auction results. In the late 1940s, publishers began offering a once per year guide book that listed values for every U.S. coin. Then monthly publications were introduced, providing ads and estimated market values. Then weekly coin newspapers, filled with articles, auction results, and market commentaries, were established. Today we have all of these sources, plus the information on the Internet.
All of these sources, when you know how to use and interpret them, are extremely valuable. All of these sources can help you determine the value of each gold coin you own. But none is perfect. Each has its own quirks and its own idiosyncrasies.
The single best way to determine the retail or wholesale value of your pre-1933 U.S. gold coins is to have your trusted adviser perform a professional review, this will provide your most dependable estimate of value.
Determine the Value of Bullion Gold Coins
Bullion gold coins, like American Eagles and Canadian Maple Leafs, are struck by governments for sale to investors through a network of distributors and wholesalers. They are minted in unlimited numbers, so scarcity is not a factor in determining their value. That means the value of gold bullion coins can be easily determined with reasonable accuracy on any day.
To determine the value of your gold bullion coins, you need to know their pure gold weight and the spot (or cash) value of gold. Determining a gold coin's weight is usually simple: the coin's design should state them. If it does not, contact your coin dealer.
Once you know your bullion gold coin's pure gold content, it's time to identify the market value for an ounce of gold. For today's value, contact your broker. Your broker provides up to the minute bid and ask prices for spot gold, as well as spot silver, platinum, and palladium.
Now you know the weight of your coin and the value of an ounce of pure gold. To learn your coin's pure gold value, simply multiply the two numbers. For example: you want to know the value of a half-ounce American Eagle gold bullion coin. You know the pure gold content (one half ounce) because it is stated on the coin. You locate gold's current market value, and find it is $950 per ounce. Multiplying one-half (your coin's pure gold contents) times $950 (gold's current market value) yields a gold value of $475 for your coin. Market premiums, distribution charges, and dealer commissions will vary and will affect your coin's value, so be sure to consider them when determining your coin's value.
American Eagles, the world's most popular gold bullion coins, are guaranteed for their content and purity by the United States government. Their value is primarily determined by the price of gold, which fluctuates throughout the day.
Contact ITM Trading Senior Analyst for how to buy Gold coins or more information on buying Gold for Investment.
Monday, July 27, 2009
Why Choose Celtic Wedding Gowns?
Nothing can boost your idea of entering into your matrimony the more 'royal' way than a 'Medieval Wedding.' If you are lucky enough to arrange a wedding in a castle or with a royal-cum-fairytale concept, Celtic Wedding Gowns should be your ideal choice to accent this theme.
Why Choose Celtic Wedding Gowns?
Romance
Apart from their sheer elegance, Celtic dresses carry with them, the essence of medieval romance and can really make you feel like a princess in a fairyland. Celtic Wedding Gowns can be a romantically beautiful way of celebrating your most cherished moments.
Choice
In case of Celtic wedding gowns, you have a very wide selection of styles to choose from. Your choices can range from minimalistic 'A-line' cuts in expensive fabrics to rounded 'ball gowns' with elaborate braids, brocade, and stone work in heavier fabrics. You can have a flamboyant detachable train, leaving you with the option to use the gown as an evening party dress later on. Other option could be to have a fuller, naturally flowing dress. The characteristic dress material used for such gowns is velvet, cotton, silk, satin, or brocade. Some Celtic designs also come with an option of an overdress, often in tulle, chiffon, or other lighter material, which greatly enhance the luxuriant style of the attire.
The unorthodox
If you are going in for a Celtic dress, you are at a liberty to do away the conventional 'whites' and add colors to your wedding. These Renaissance outfits offer you much greater choice of available colors than any other form of wedding attire. Not only this, you can choose a formal, semi-formal, or even an informal style for your Celtic wedding dress. These attractive and unique opportunities to experiment make these Celtic Wedding Gowns much sought-after these days.
Money matters
These unconventional options have an added benefit of being kind on your purse in an 'unconventional' way. If your choice is to go for informal wear or colored versions of the formal gowns, you can choose your fabric economically. Since, such materials are not of the 'specialized' variety, there can be a saving and bargain over the price. In addition, you will have a larger number of vendors to explore. The accessories, similarly, are not required to be of niche kind, and you can consider your purchase from non-specialty stores.
The grandeur of a royal wedding dress is any girl's dream and nothing can be more comforting than the fact that they are just at an arm's distance away. So, what are you waiting for? Extend your arm and reach out!
Bridal Online Store offers discount prices on wedding dresses and check out the new Wedding 101.
Wednesday, July 1, 2009
What Eph Means For 2 Diet Pills
Now is the perfect time to take the first steps to lose some excess weight. When you are around your family and friends do you think about your weight and size a lot. Excess weight is sometimes like alcohol or money problems in breaking up a relationship.
Your doctor will advise you of the many risks to your health that are caused by excess weight gain which could mean that you would never live to watch your children graduate or get to walk your daughter down the aisle. If you have had to undergo heart surgery you already had that "aha" moment. Many others have not ... yet.
Ephedra diet pills are weight loss supplements that have been a source of controversy over potential side effects. Also known as Ephedrine-57 this supplement is one of the most effective for weight loss. Ephedra contains two natural herbal components, Ephedrine and Hoodia which work together to bring about the many benefits of weight loss.
Ephedra diet pills help to encourage metabolism while increasing energy and burning fat. The active ingredient in Ephedra is P57 and this lets the brain know that the body is not in need of food. P57 also suppresses the appetite at a rate that is stronger than the natural body response. It is claimed that those wanting to get rid of excess stomach fat, love handles, etc. will be more responsible in their eating habits without trying as hard to accomplish it. The urges to snack and cravings are all decreased. The fat burning elements will then work even faster and make it easier to shed weight.
Ephedra is one of the few diet pill supplements that will work without more strenuous physical activity. If you live a sedentary lifestyle and do not regularly exercise, this may be the best choice for you when it comes to losing weight.
Ma Huang is another name you hear in conversations about ephedra. This plant is used to extract the natural ingredients that make up the alkaloid ephedrine. THE FDA has been sending out warnings since the early 1990's for those taking Ephedra diet pills to do so with caution and to take them only under the close supervision of a doctor. It is never wise to consume any type of diet pill in excess. Always read the instructions carefully.
One of the newer ephedra based dietary supplements is called Firestarter. The stated benefits are to increase the metabolic rate, promote the burning of stored body fat, slow the absorption of serotonin, which helps in weight management by controlling food craving and suppressing the appetite, and inhibit the absorption of dietary fats by acting as a lipase inhibitor.
In simpler terms it should tone and tighten the body by burning off excess fat cells, plus you get an added boost to help push through your exercise regimen. The formula has a time-release technology that keeps your body in fat burning mode for hours and hours, without the heavy crash that is typical as the pills wear off.
This product has 30 mg of ephedra in it which some say it not enough to be effective, but others say that they get the jitters if it is to powerful.
Another fat burner on the market, made by Bio Laboratories, has 50mg of ephedra. This one is called Diablos ECA Fire. The ECA designates what is called a "stack". The formula combines Ephedra, Caffeine, and Aspirin to control and suppress appetite, which allows you to control your calorie intake easier.
These diet supplements with ephedra may be just the added jumpstart you need while you change bad eating habits and replace them with healthier choices.
As a general rule the formula for long term weight loss and fitness is to eat small nutritious meals, combined with a good regular exercise program.
When you don't have the balance of nutrients your body needs, you stay hungry which usually leads to overeating. You need extra energy for digestion, which is why you feel drowsy or fatigued after eating meals with low nutritional value. Your diet affects your overall fitness which is another factor that determines how much energy you have through the day. Fitter people use energy more efficiently, and so have more left to get them through the afternoon and evening. It may sound counter intuitive, but the more you exercise, the more energy you'll have. Why? Because muscle provide more energy than fat, which keeps you invigorated longer.
It's often hard to find the time to eat right and workout, which is why some need a supplement to keep going. With the right combination of diet, exercise, and supplements can truly succeed and be their own biggest loser. So keep on fighting for that healthy body.
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Wednesday, June 24, 2009
Would it be okay to go to a tanning salon when having stretch marks?
For this the answer is a very simple 'Yes', 'No', 'Maybe'. We may not sound firm, but that is because the exercise of 'erasing' the stretch marks by tanning is a total trial and error choice. So if you have the intent of visiting a tanning salon with the question 'is it okay to go in with stretch marks?', our answer too remains vaguely firm on the intent, but a very firm 'no' on the ultimate outcome. To site our conviction, let us state that neither lying in the hot sun or in a covered tanning salon will help in covering the scars, and let us not be mistaken about stretch marks not being scars.
Let us be clear that the stretch mark will be less prone to catching the tan, whether from the open sunlight or from a monitored UV Ray exposure. The end result would be that your overall skin would become a shade darker, with the possibility that the stretch marks would even stand out further. The alternate is that the stretch marks would grab some of the tan, not as much as the normal skin, so technically we would be back to square one on the end objective. Sometimes, the marks do get a tanned blend but for a limited time, and when the skin does away with the tan, the stretch marks are not able to shrug-off the tan, and hence appear even darker.
But why are we posing the question 'would it be okay to go to a tanning salon having stretch marks?' presuming that a woman would want to go only with the sole intent of covering them with a balanced tan. If the stretch marks are an embarrassment and need to be 'disguised', then by all means use a self-tanning lotion or spray, or you could visit a 'spray tan' salon where the tan is air-brushed by a trained professional for a more even coverage. This can give you the summery tanned look, but only temporarily. However, the procedure is quite safe, and workable. A woman with stretch marks can visit a tanning salon with the intention of obtaining a glowing tan in the visible areas of the body, and exercise some precaution of covering the scarred area with a towel. After all, when you visit a tanning salon with stretch marks, the idea and purpose is for the benefit of coming out with a glowing look, minus any complication in the hidden areas.
Save On Tans offers discount tanning prices at Scottsdale Tanning Salons
Wednesday, June 10, 2009
Pick a Beach Wedding Dress
You have decided to have a gorgeous wedding on the beach. Beach wedding dresses are usually made of lighter material. The more casual bridal gown still delivers images of class and style. Most often women looking for a beach wedding gown make sure that the hemline doesn't got all the way to the sand. Beach wedding dresses are not just for the skinny brides. Bigger brides can look just as beautiful in their beach wedding dress.
The key in picking your beach wedding gown is to pick a dress that matches your figure. It is important for everyone to look their best on their special day. Finding a dress that compliments your specific body type and figure is the key to looking gorgeous. A good plus size dress should flatten your curves instead of making them look bigger. Handling your curves is the key to plus size beach wedding gowns.
Look for a dress that fits well and doesn't dig into your skin. The high quality beach wedding gowns should be soft to the touch, with no itchiness. Beach wedding gowns should be made of breathable materials to keep your dress soaking up sweat. The breathable materials will keep your gown staying white all day long. This will keep your dress flowing and beautiful through the ceremony and reception.
A-line dresses make for the best plus size gowns. A full skirt dress should be avoided. Always look for a dress that will flatter your figure.
A high quality beach wedding dress is formed with lightweight, flowing materials. Stay away from heavy or cumbersome gowns. Popular materials are linen, silk, lace, gauze, rayon, or light cotton.
Sarongs are now becoming the rage for beach weddings. Wear a one piece, for a strapless mini gown style, or use as a skirt with matching halter top. Search online for the best prices for bridal dress shops.
The top styles for beach wedding dress are strapless or spaghetti strap gowns. It is typically hotter for beach weddings and this important to take into account when picking your dress. Remember to always pick a dress the matches your figure. Lacy sleeves are a great option for people who have larger arms.
Beach weddings are starting to become exceptionally popular. You now can have a high end and stylish wedding dress for your beach wedding. Search online for the latest styles to match your figure.
Find the latest styles of wedding dresses and beach wedding dresses at Bridal Online Store.
Monday, June 1, 2009
What Happens When You Get Too Little Protein in Your Diet
Proteins are composed of long chain like forms of amino acids. Amino acids are basic and fundamental to life. As a chemical compound, it is made of amine and carbonyl functional groups. To put it simply, they are made of carbon, hydrogen, oxygen and nitrogen and on some rare occasions, sulfur. These four or five materials build themselves into various chain-like structures and form different types of protein. Protein is the life line of human health.
Human cells, muscle tissue, and the organs of the body are made up of protein. Long chains of amino acids are structured to make different types of proteins. There are 22 types of amino acids and the human body needs all of them to be healthy.
Different types of proteins in our body execute different body functions. Our body's strength, its flexibility and elasticity are taken care of by a protein called collagen, and our hair and skin are composed of the same protein.
Proteins we consume through food are broken down into amino acids in the process of digestion and absorbed by the body only to be rebuilt into different types of proteins that are the requirement of the body. There are twenty two kinds of amino acids essential for the human body. And in that 14 are produced by the body and the remaining 8 are to be obtained though food.
Complete and incomplete Proteins
A protein that can be obtained through one food source like a meat or dairy product is called a complete protein. A complete protein is obtained generally though meat, diary products, eggs, fish and poultry. Vegetables, fruits and nuts do not contain all the essential proteins in one food items and so it is termed as incomplete.
Importance of Proteins
For proper growth, sustenance and repair of body cells, for the health of muscles, tissues, organs and for body function like metabolism, digestion, transportation of nutrients and oxygen through blood circulation, proteins are imperative.
Apart from that more importantly for the production of antibodies, or in other words, antibodies are little soldiers who fight any infection that invades into our body and fights diseases and makes us healthy. The healthy skin and shining hair of which we are proud of is due to the proteins.
Too little Protein means ill health
Like our grand mothers say often, 'anything too much or too little is harmful' is absolute truth in case of protein. Too much protein intake leads to many uncomfortable physical complications just as too little of protein intake can lead to complications.
Protein is needed to repair and create new cells, tissues, hormones, enzymes and muscles and lack of protein would impair these important body functions leading to grave situations. Many foods which supply protein do contain certain other minerals and vitamins like iron, a lack of which creates an eternal tiredness and fatigue. The person who lacks iron feels weak and becomes listless with lack of energy.
Physical activities consume protein daily, and so it is essential to give regular supply of protein to the body daily. And too little protein can cause severe skin ailments and would make you look lusterless and pale.
Children need a lot of protein as they are in the phase of growing and insufficient protein in children hampers their growth very much.
For a period of time if the body fails to get sufficient amount of protein through food, it starts breaking the muscles which contain large amount of protein to fulfill its need. This means eroding of the muscle and it is generally known as muscle wasting. And prolonged such situation leads to a vicious cycle of protein energy malnutrition where in when the body does not get any other source of energy, body's muscles and organs a re broken down for energy. The digestive system suffers with the loss of cell lining which is important for absorption of nutrients from the digested food. Thus a vicious cycle of poor diet and insufficient absorption of nutrients from food lead to severe body wasting.
So, too little protein intake is dangerous and very harmful to health.
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