The Infonian

Beta Alanine (BA) is a popular supplement widely used by athletes and bodybuilders to improve performance. BA is a non-essential amino acid and is the only naturally occurring beta amino acid. It is “non-essential” because it is produced in our bodies. Some bodybuilders are touting BA as the “new creatine” because of its purported ability to enhance performance-let’s see what the facts say and find out if it’s really true. Amino acids of course are organic compounds that are the building blocks of protein, which in turn is the primary fuel for muscle growth. And though BA-also known as-3-aminopropanoic acid-is an amino acid, it is in fact a non-proteinogenic amino acid, which means that it cannot be synthesized into a protein. Since it can’t be synthesized into a protein, how does BA improve performance?

The efficacy of BA appears to stem from the fact that it’s a pre-cursor to converting to carnosine in muscles. That’s important to know because in our bodies, muscle carnosine synthesis is limited by the availability of beta-alanine. And you may already know that carnosine is important to performance because it acts as a buffering agent, helping to delay the onset of muscular failure. So the theory goes that an increase in the availability of BA should result in a higher degree of muscle carnosine synthesis, which should result in enhanced performance.

In talking about alanine, you’ve probably also heard about a-alanine. Though they sound similar, BA and a-alanine are really very different from one another-and the difference is important to know. For example, whereas a-alanine is involved in enzyme function and protein synthesis, beta-alanine is not. Unlike a-alanine, BA’s role appears to be solely limited to fostering higher levels of muscle carnosine.

Over the past several years, a number of researchers have decided to put this theory to the test. For instance, one group of researchers studied a group of 33 college football players over a period of ten weeks. They found a clear connection between BA supplementation and enhanced performance.

Another study, conducted at the University of Oklahoma, showed that supplementing with BA measurably improved athletes’ endurance. Other studies have shown similar results.

Like I mentioned earlier, the theory is that BA results in an increase of muscle carnosine concentrations and test results appear to confirm that. In another trial, among a group of 13 athletes supplementing with BA, their muscle carnosine levels were measured at 4 weeks and at 10 weeks. After 4 weeks, the carnosine level had jumped by nearly 59% and had skyrocketed more than 80% after 10 weeks.

Interestingly, when BA is taken along with creatine, the outcome is even better. In another study, participants took not only BA, but creatine as well. These tests showed that the performance of the creatine plus BA group was significantly higher than both the creatine-alone and the placebo groups.

The trials that included both supplements showed a synergism between the two that considerably improved the results over the control group and those that supplemented just with BA. In these tests-in comparison to the other two groups-the duo supplement athletes showed a greater increase in their training volume, their strength was greater, their endurance was improved, they added lean mass and dropped body fat.

In fact, in the studies this group showed a more than 1% drop in overall body fat percentage despite the fact that they were not on a calorie-restricted diet. Again, the synergism between the creatine and BA appears to kick the body’s metabolism into high gear, resulting in significantly increased fat burning capacity. That may not seem like a big difference but if you’re competing, it can make a world of difference. It’s especially interesting because neither supplement-when taken alone-has been identified with a decrease in body fat percentage.

Because BA is a non-essential nutrient, there is no established recommended daily allowance for human consumption. In the research studies I mentioned, the daily BA dosage ranged from 3.2 grams to 6 grams. As you can see, in the studies the impact of BA hit its max at about 10 weeks.

So based on both a battery of scientific studies, along with plenty of anecdotal evidence, there seems to be little doubt that beta-alanine can certainly be a worthwhile and effective supplement-especially if it is taken along with creatine. Not only could it result in improved performance and endurance but the combination could also help you to add lean mass and drop your body fat percentage by a point or two-definitely things we like to see.

Author: Mike Westerdal

Step aerobics are practiced by millions of people. The reason for its popularity may be it is easy to access. Since it is a methods of providing the exerciser with a remarkable aerobics workout that also does not need complex equipment and nor does it need a big space. The only real requirement for Step aerobics should be a flat surface and a step. A big advantage that is gained from step aerobics is it is a low impact motion and does not result in the joints stress like other activities, such as running or jogging. When a person steps on a platform there is no shock received by the joints and it also does not require any considerable amount of coordination or athleticism.

The Step Aerobic Exercise Basics

You may be recommended a step aerobic exercise program if you joined an aerobics class. They may tell you that a step aerobic exercise program will help you reduce fat, strengthen your muscles and increase your aerobic endurance.

However, before start any new exercise program it is always important to understand what the program entails, what are the benefits and what are the concerns. Knowing Step Aerobic Exercise first may be a shortcut.

One should also have appropriate workout clothing and a good pair of sneakers, which should rather be light in weight because there is a lot of stepping to be done and the footwear should also support the arch of the foot and able to absorb shocks. Appropriate footwear is very important in spite of the fact that step aerobics is a low impact activity.

The only thing to be careful about is that the item should be strong and safe so that there is no harm sustained as a result of falling or by twisting an ankle on an unbalanced step or platform. Also, one can increase the height of the steps or even raise the platform and this should result in increased fitness skill.

The Concept

Different with some other exercises that put considerable stress on the joints of the legs, step aerobic exercise is a physical movement with smallest force placed upon the joints of the lower extremities. In fact, when it comes to strain on the joints of the leg, step aerobic exercise is similar to walking level.

Step aerobic exercise is an aerobic activity that implements a 4 to 12 inch step. Particularly, this cardiovascular exercise involves stepping up onto a raised platform at definite intervals and alternating which leg is used. This routine requires harmonization and may be synchronized with music.

The Benefits

The benefits received from step aerobic exercise would be an admirable cardiovascular workout. This is achieved through the routine that requires you to step up and down on the platform. This raising and lowering of the body involves the large muscles of the lower legs. These actions also reinforce those muscles as well as the tendons and ligaments that connect the muscles and the bones to each other.

The Safety Measures

Step aerobic exercise is same with any exercise activity there are certain precautions that should be obeyed. One such precaution is making sure that you carry out these exercise routines properly.

Proper techniques include stepping up onto the platform utilizing the entire your foot, being close to the step when stepping up and alternate the legs, doing not more than 5 consecutive step ups per leg, do not let your knee to lock and stepping up softly to and down from the step.

Other precautions include using a step that is at the proper height. This range is determined by the expertise of the step aerobic exercise fanatic with a height of 4 inches for a beginner and 12 inches for an expert.

Use The Step Aerobics Equipment

If you decide to buy your own step aerobics equipment, you should plan to spend wherever from $30 to $100 for your stepper. If you can afford to purchase a higher end model, the advantage is that these more expensive models are normally adjustable in height to accommodate different skill levels and workout intensities.

Using step aerobics equipment will help you accomplish all of these goals, and add an extra dimension to your exercise program. You can select to take part in a class that uses step aerobics equipment, or you can purchase the stepper and instructional videos and learn to do your own aerobics exercise at home.

The other excellent advantage is that step aerobics equipment is easy to use, especially if you are already familiar with aerobics routines. The steps are choreographed for music, but instead of moving side to side on the floor, you will be moving vertically by stepping up and down from the platform of your stepper. To learn more about different types of aerobics routines, please visit http://www.aerobicsroutine.net.

As a bodybuilder you should be aiming to enter into the competitive bodybuilding area and show off your body in a bodybuilding fitness competition, especially given the amount of time, effort and money you are putting into your training. Competitive bodybuilding fitness competitions take place all over the world and display some of the finest, athletic bodies on the planet.

Each competition has numerous categories and levels, so even if you are still a novice you can still find a competition that is at your level. However, if you are going to enter you”re going to have to put in a lot of training before hand, so you”ll need lots of self discipline and dedication in terms of actually getting down the gym and training and also your diet.

If you are serious about taking up competitive bodybuilding you should really try to find your self a training partner and coach. As having the guidance and support of an experienced coach and the support from a training partner will definitely help improve your chances of success in the competitive bodybuilding arena. You and your coach need to determine your training programme, your diet and what competitions or events you want to train up to compete in. Also you need to decide whether you are going to be a ”natural” bodybuilder or whether you will use performance enhancing supplements such as steroids. The natural route is best for your body, but there is no reason why you shouldn”t supplement your diet with essential vitamins and nutrients to help optimum growth and repair of your muscles, especially if you have to eliminate some foods from your diet to lose weight.

The next step is to put some time into investigate and find local competitive bodybuilding competitions near to home, as they are a great place to ”dip your toe” in and get started. If you can”t find any locally you might have to travel to further a field to find competitions, so you”ll need to schedule this into your training plans.

Competitive bodybuilding and fitness competitions often vary in terms of the price to enter and the competition rules and regulations, so make sure you do your research carefully. Usually you”ll have a tour or guide the day before or on the morning of the event, so the more prepared you are, the more professional you will appear to the other competitors and judges.

Prior to the event, make sure that you have covered and mastered in training all the poses that you need to be able to do for the competition, and learn how to tense up your muscles for each pose while appearing relaxed. Other things you might want to do or take into consideration are tanning and removing excess hair and anything else that might improve your chances of winning. Ask your coach for advice on this or ask other bodybuilders you have met through your training.

Once you”ve done the competition, critically assess how well you have done, both positives and negatives, if you try and learn from your mistakes you”ll continually increase you chances of winning in future events. See what the other competitors are doing and ask them questions too. You should also try and speak to the judges after the event to get their opinion on how you did and get some tips for your next competition. Listen carefully to all their hints and tips and sooner than you think you”ll be the one winning all the prizes!

The toughest part about an exercise program is getting started. The best way to start exercises is to start slow and steady.

In order to change your lifestyle from sedentary to physically active, you need to have a workable plan.

Choose an exercise that you can practice easily all year round. Most people enjoy walking, swimming, jogging, and fitness videos. If you have a medical condition, be sure to consult your physician before you begin any type of vigorous activity.

Always begin your exercise slowly. Be sure to make it fun, not overly strenuous. Give yourself a chance to get used to the new activity. Allow yourself the necessary time to warm up before your exercise and as well, time to cool down afterwards. Five minutes for warm-ups and cool down times are often recommended. By doing warm-ups first, you will be less likely to injure yourself.

Aerobic exercises are a great way to remain healthy or even to lose or control your weight. Regular aerobic exercises help to prevent heart disease, hypertension, stroke, diabetes and cancers. They can improve your muscles and strengthen your bones, and improve your flexibility. Aerobics can also lower your blood pressure, and lessen depression. Aerobic exercises include bicycling, swimming, stair climbing, hiking, running, walking, aerobic dancing and many other activities.

Aerobics use the large muscles in the legs and buttocks to strengthen your heart and lungs. These are called cardiovascular exercises. Regular aerobic exercises makes your heart stronger.

Establish a reasonable schedule by allowing certain days to be off. It is good to exercise at least three times a week. A well thought out schedule will continue and be more productive on the long run. An example would be to exercise maybe every other day with two or three days off every week. Begin your exercise moderately at first with maybe only 30 minutes per day. Make time for several different activities. If you find that 30 minutes is too long of a time at once, break up your session into shorter intervals such as maybe two sessions of 15 minutes. Don’t stop exercising if your muscles hurt at the start; that’s normal and this will gradually decrease and disappear in time. If you experience any severe pain or swelling, make sure to stop.

Choose a convenient time of the day to exercise. When exercising, it’s best to wait a while after eating or to wait till the weather cools off if it is too warm.

Make sure to wear shoes that you can breathe in and that allow enough room for comfort, but yet properly support your feet.

Have a goal in mind and plan to achieve it gradually. A great way to track your success is to use a chart. You could maybe list the minutes you exercise each day.

To succeed, you must stick with your plan of exercise. Make time to reward yourself for each accomplishment. As you progress, you can increase your levels of exertion over time.

Are you looking for fun, different ways to get good exercise? Tired of running on a treadmill? Here are some great, fresh ideas for exercise.

1: Dance

Dancing can be a great form of exercise, especially more energetic dances like swing, salsa, polka, and cha-cha. If you really want a lot of exercise from dancing, take up English country dancing – dances like the Virginia reel, the snowball reel, or any of the other reels and jigs danced during colonial and Victorian time periods. For many of these dances, you won’t necessarily need a partner.

2: Hiking

Go hike a mountain! It’s great exercise, and you get to enjoy the great outdoors. It’s also a very healthy form of exercise, as you get to be out in the forest, breathing fresh, clean mountain air. Hiking also exercises more muscles than just running on a treadmill – you have to run, hike, walk, climb, descend, and use a variety of muscles. Be sure that you take plenty of water with you. When hiking at higher altitudes, you’ll need a lot more water than you would at lower altitudes.

3: Whitewater Kayaking

If you want a full body exercise wrapped up with adrenaline pumping thrill, go whitewater kayaking. If you find a tour guide that uses inflatable kayaks, you won’t need any experience at all. You can learn as you go. Expect to be sore the next day, though – white water kayaking will work your entire body out as you fight to control, steer, and paddle your kayak through the rapids.