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Posted by Ranil Harshana on Jan 1, 2023 in Endurance, Exercising, Fitness, High Intensity, Nutrition, Performance, Speed, Strength | 0 comments

HIGH INTENSITY TRAINING (HIT) ARE YOU READY ?

IS HIGH INTENSITY TRAINING(H.I.T) & HIGH INTENSITY INTERVAL TRAINING (H.I.I.T) SAFE ? High intensity interval training and high intensity training are types of exercises that are designed to increase the body’s capacity to produce energy through aerobic and anaerobic metabolism. This type of training has been shown to be more effective than low-intensity exercise in improving aerobic fitness and health outcomes. It has also been shown to improve muscle strength and endurance, which can lead to an increase in daily activity capacity. But many people aren’t sure about this kind of training because it’s hard and often consists of short bursts of high-intensity exercises followed by short periods of rest. Some people worry that this type of training will cause injuries or other negative health effects, such as overuse injuries or burnout. Others are concerned about the long-term effects of high-intensity exercise on the heart, lungs, and muscles. Researchers looked at a group of healthy people and found that those who did high-intensity interval training had the same number...

Posted by Ranil Harshana on Jul 16, 2022 in Exercising, Fitness, High Intensity, Injury prevention, Nutrition, Performance | 4 comments

OXIDATIVE STRESS( NO PROGRESS, SICK, INJURED, NOT MOTIVATED)

Before we get into the details of this subject, let’s take a look at Oxidative stress is a state in which the body makes too many reactive oxygen species (ROS) and doesn’t have enough anti-oxidant defenses to get rid of them. Many things can lead to oxidative stress. These include being exposed to pollution in the environment, smoking, drinking alcohol, mental stress, and doing a lot of physical activity.Oxidative stress can cause many diseases, like heart disease, cancer, type 2 diabetes, atherosclerosis, and chronic inflammation and major cause of aging. Oxidative stress is a type of oxidative damage to cells that happens when too many reactive oxygen species (ROS) are made or when the antioxidant defense system doesn’t work. Oxidative stress has been linked to many diseases and is thought to be a major cause of aging. WHAT DOES OXIDATIVE STRESS MEANS Can be thought of as a difference between the systemic reactive oxygen species (ROS) are atoms, molecules, molecular fragments, and ions that are chemically reactive and contain...

Posted by Ranil Harshana on Dec 12, 2020 in Exercising, Nutrition | 0 comments

Exercise or Food?

This is a global issue among many fitness-seeking, diet-conscious people who are trying to be healthy, look good, prevent disease, lose weight (reduce fat), and carry on daily physical and/or athletic activities. So what do most people do in order to achieve the goals listed above? Many popular beliefs about the best way to get results quickly and long-term include the following: • Increase carbs and protein in the diet to “keep your metabolism high” • Eat six small meals per day instead of three large ones for constant energy supply • Replace refined carbohydrates with whole grains, fruits, and vegetables for an overall healthier diet. What is the evidence that people who practice these behaviors are more likely to have better long-term weight and health management? People who ate whole-grain foods like brown rice and whole wheat bread rather than refined carbohydrates such as white bread and pasta lost on average about 20 pounds more. People who consumed double the amount of fiber had a 22% lower risk...

Posted by Ranil Harshana on Jul 16, 2018 in Nutrition | 0 comments

MIRACLE SUPPLEMENT

Present society is all about quick fixes and faster results to enhance your health, fitness, aesthetics or performance by taking the next miracle. Marketing campaigns backed by social media and self proclaimed experts trying to guide people on nutrition/ exercise take the internet by storm. Through my 20+ year global career in training & consulting high performance professional athletes, models, kids, adults, trainers, coaches and corporate clients, 95% ask the same question day in day out. “What is the best supplement “? Answer: – Correct supplements may give you the edge at the elite level to enhance your performance ranging around 5-6 % provided the client /athlete is using a solid nutrition & training program properly periodized, rest of the puzzle is ruled by genetics, recovery/rest & las but not least the specific sports skill Let us explore the most commonly used supplements, so all readers will have additional information with some of the research links before you purchasing consult your physician &/ or your registered dietician before investing in...

Posted by Ranil Harshana on Dec 12, 2013 in Nutrition | 79 comments

Carbs, Proteins & Fat

“You are what you eat,” as the saying goes. Nutrition provides energy to the body and aids in the growth of muscle, bones, and organs. The difference between healthy and unhealthy people is how well these things are taken care of. People can feel better by eating well. When someone is feeling well, they are more active and willing to take on new challenges. The discussion in this article focuses on the three major nutrients of carbohydrates, protein, and fat. 1. Carbohydrates Make stored energy available (from glycogen and fat). 1 gram contains 4 calories and provides instant energy. Protein conservation (the practice of not using protein as a source of energy) Aid in fat burning It is ideal to consume 55% of your daily food intake. Carbohydrates are one of three macronutrients, or “energy-producing nutrients,” and can be divided into monosaccharide, disaccharides, and polysaccharides. Carbohydrates are the primary source of energy for humans and other animals. They play an important role in the body, providing energy for muscle work...