There are innumerable protein products on the market, varying in terms of brand and price. But did you know that protein itself comes in a number of different forms? Depending on what you wish to achieve in terms of fitness and bodybuilding, some types of protein, and thus, protein powder, may be better for your purposes than others. Here are some of the common types of proteins and how they benefit your body:

Whey protein makes up 20% of total milk protein. Whey is recognized for its excellent amino acid profile, high cysteine content, rapid absorption, and variety of peptides. Since it is very quickly digested, the best time to consume it is within 6 hours following a workout, prior to a workout or at breakfast.

Casein protein makes up 80% of total milk protein. It's recognized for its excellent amino acid profile, slow digestion and variety of peptides. Since casein is slowly digested, don't use it during or after workouts - you need a faster absorbing protein during these times. The best time to consume casein protein is anytime of the day except breakfast and within 6 hours following a workout when your body needs a more immediate source.

Soy protein is a complete protein that is generally very low in or free of fat, cholesterol and lactose. It is ideal for high protein/low carb diets. Its valuable constituents include saponins, phytosterols, and isoflavones. The anabolic isoflavones in soy (genistein and daidzein) have exhibited effects as powerful antioxidants and have shown a number of health benefits for both men and women. For weightlifting/bodybuilding purposes, many choose to mix soy protein powder with some type of whey supplement, so they see the benefits of both rapidly digestible proteins and their amino acid make-up.

Whey hydrolysates -- also called peptides, are powerful proteins that are the quickest to absorb since your body prefers peptides to whole proteins. Hydrolysates are potentially the most anabolic for short-term protein synthesis and can be used 15 minutes prior, during, and immediately after a workout.

Protein blends are a combination of several types of protein such as whey protein concentrate, whey protein isolate, egg protein, casein protein, and soy protein. With a blend, you receive the full spectrum of proteins with varying rates of absorption. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein. Consume protein blends outside of the 6 hour post-workout window.
Young people who engage in sports and exercise tend to stay active throughout their lives. That's why it's so important that you encourage your 13- to 18-year-old to participate in physical activities - either alone or with a group. Such things will keep them active, boost their self-confidence, provide opportunities for social interaction, and offer them a chance to have fun.

Physical activity tends to decline during the teen years. Studies show that teens on average spend more than 6 hours a day on various media, including watching TV, listening to music, surfing online, and playing video games. It's not surprising that teens can't seem to find the time to exercise and many parents can't motivate them to be active.

Given the opportunity and interest, teens can reap health benefits from almost any activity they enjoy - skateboarding, rollerblading, yoga, swimming, dancing, or kicking a hacky-sack around in the driveway.  Whatever they choose to do, it's recommended that teens get at least 1 hour of physical activity on most, if not all, days of the week.

Encourage your teenager to work physical activity into their daily routine, whether that means walking to school, doing labor-intensive chores around the house or yard, or finding an active part-time job. They can be camp counselors, restaurant servers, or assistant coaches for youth sports teams - any job that comes with a chance to be active will both keep your teen on their feet and teach them a little about financial responsibility in the process.

Parents should try to give teens control over how they decide to be physically active. Teenagers are in the process defining themselves as individuals and want the power to make their own decisions. As a parent, it's important that you emphasize that it's not what they do; they just need to be physically active on a regular basis.

Once they get started, many teens enjoy the feeling of reduced stress and increased strength and energy they get from exercise. This feeling will hopefully make them want to continue exercising without nudging from a parent.

Who says working out has to mean riding a stationary bike or attending your run-of-the-mill aerobics class? In an effort to find new, innovative, and fun ways to stay physically fit, folks everywhere are unearthing some fitness trends that combine both working out and learning a new skill, such as dancing or hoola hooping. The following are some trends that, however new to the fitness scene, are pulling in massive interest from people who are a bit bored with the traditional methods of working out.

Hula Hooping

Hula hooping is loads of fun, makes for a fabulous core workout, and is a a great way to impress your friends at parties or musical gatherings!

Cardio-Salsa

Salsa dancing, by its very nature, can be an intense cardiovascular activity. But when you put the focus on salsa as a means of becoming physically fit, you'd be hard-pressed to name a more intense cardio workout. Not to mention, salsa dancing is a fun and impressive talent to cultivate! By day, use salsa as a workout, and by night, take your skills to the dance clubs!

Boxing/Cycling/Stretcing

Indoor boxing-style classes, as well as spinning/cycling and stretching/flexibility programs are at the top of the fitness hotlist right now. Kickboxing is a great cardio workout and a massive reliever of stress, while spinning allows you to adjust your cycling pace while following the visual guides of the instructor as if you were on a real cycling course.

Mindful Wellness

Yoga, Tai Chi & other martial arts, ethnic dance forms, relaxation programs and exercise with visualization or meditation components are options for people who wish to connect the physical with the spiritual.

Adventure Vacations/Weekend Warriors

Day-long or weekend excursions filled with kayaking, hiking, rock climbing, wind-surfing...you name it... Outdoor recreational activities are becoming more popular - especially among babyboomers - in the realm of fitness. What better way to get exercise, have a blast, and commune with the Great Outdoors than a recreational adventure?
Whether you're planning a family whitewater rafting trip or you're going on a weekend hiking excursion with a friend, there are many ways to make sure your experience is fun and safe. Consider the following safety tips the next time you embark on a recreational adventure:
  • Always let family or friends back at home know where you're going, what you'll be doing, and how long you'll be gone.
  • Make sure you have knowledge of the area, weather, terrain, wildlife, and the limitations of your body.
  • Always travel with a companion. You don't want to be by yourself in case of an emergency.
  • Wear appropriate clothing for the season and prepare for unpredictable weather/terrain conditions.
  • When hiking near cliffs, stay on developed trails or dry, solid rock areas with good footing.
  • Inspect your equipment to make sure everything is in good working order before you leave.
  • Learn basic first aid and carry a first aid kit with you. Learn to identify symptoms of heat stroke, heat exhaustion, dehydration, and hypothermia, and how to treat them.
  • Pack your own water, or purify water through chemical treatment. No matter how clean and pure water may look, it could still be filled with parasites and illness-causing micro-organisms.
  • Make sure you're in good physical condition for the degree of strenuousness your adventure will present. If you'll be climbing in high altitudes, make plans for proper acclimatization.
  • Take safety precautions that are specific to the activities you'll be doing. If you're inexperienced, make sure you have an experienced guide, or get the proper instruction before you go.
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Training Updates
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Good Shoes - Types of Fitness Shoes

Do you ever wonder why there so many types of athletic shoes out there? It can be overwhelming to walk into the shoe store and see the walls of options divided into numerous categories. Why is it that each sport seems to require a different type of shoe? The answer is simple: because different shoes offer varying degrees of support in order to ensure comfort, performance, and safety when engaging in a specific activity.

You should feel nothing short of comfortable in the shoes you wear, especially when you're running, working out, or playing a sport. For example, if you're a basketball player, you know that basketball requires a lot of running and jumping. In that case, you should definitely get a pair of shoes that have a strong grip to prevent you from slipping and falling. Also, you'll want your basketball shoes to provide the kind of leverage you'll need for jumping. The same goes with soccer and golf shoes - when you're on the field or the green, you'll need a good pair of cleats.

There are a number of reputable brands out there that offer specialized athletic shoes. There are many generic brands as well, but remember, as with anything - you get what you pay for. Shoes are not really the area where you want to sell yourself short as they can make or break your ability to be comfortable, and thus, perform well and with minimal risk of injury.

So the next time you're shopping for athletic shoes, whether they are hiking shoes, running shoes, or tennis shoes, pay attention to those categories in your favorite athletic shoe store. Don't just buy the walking shoes because they look nice, when you're going to be playing basketball in them. If you're unsure about all the types of shoes and the shoe terminology that you'll no doubt encounter, simply ask a salesperson to measure your feet and make recommendations based on your needs.


What is Circuit Training?
Maybe you've seen advertisements for gyms that offer circuit training. If you're unfamiliar with the concept, circuit training is a type of interval training in which strength exercises (usually in the form of resistance or hydraulic machines) are combined with endurance/aerobic exercises in order to harness the benefits of both cardiovascular and weight training. You typically spend anywhere from 30 seconds to one minute on a machine before moving to the next station, where you'll perform an aerobic exercise (i.e., a step platform). You'll repeat the process of alternating from machine to aerobics until you've completed the full circuit without stopping. A typical 12 station circuit will take approximately half an hour to complete, although there are a number of variations. Most circuit training gyms have music, a voice, or a beep to signal when it's time for you to switch stations. Circuit training is a great way to get anaerobic exercise - combining strength and cardio training - especially if you're short on time.


When Do You Workout?
Does it matter what time of day you workout? Some people contend that morning workouts are the best, while others swear by working out in the evenings. Ultimately, there's no right or wrong time to work out. It all depends on you. The best time for you to work out is when you're most likely to do it and it still be effective. If you have to drag yourself to the gym after work when you'd rather be going home, you're already not in the right frame of mind to engage in an effective workout. However, some people get into that active mentality after a few minutes of warming up.

On the other hand, many people swear by morning workouts because they can get you energized, setting a positive tone for the rest of the day. Some people also like to get their workouts out of the way, which is why they go first thing in the morning. The bottom line is this: workout when you have time and are fully alert (as to not cause any injuries). If that time just happens to be at 3:00 in the morning, that's fine - luckily, there are 24 hour gyms!
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