Do you need exercise when you are sick.

The answer to this question seems obvious: if you’re sick, your body needs its strength to fight off the infection. But exercise is a deeply entrenched
habit for many people, so when illness strikes, they want to know if they can exercise without doing themselves harm.
For any sort of serious illness, there’s no doubt that you shouldn’t exercise. The question usually arises with less serious conditions like colds,
which are unpleasant but not debilitating. Although there isn’t a great deal of research on the topic, many researchers apply a rule of thumb known
as the “neck check,” according to Thomas Weidner, the head of the athletic training program at Ball State University in Indiana. Patients are
generally free to exercise if their symptoms are above the neck, like a runny nose, sneezing, or a scratchy throat. But symptoms below the neck like
fever, aching muscles, or a chest cough are grounds for caution.
Weidner was responsible for a couple of unusual studies in the late 1990s in which volunteers were infected with rhinovirus, better known as the
common cold, in one of the very few attempts to address this question in a controlled experiment. First, he infected 45 volunteers, who began to
develop sore throats the next evening and proceeded to full-blown symptoms by the third day of the experiment. At the peak of their illness, he put
them through a series of treadmill tests and compared the results to a group of uninfected controls. To his surprise, he found no difference between
the two groups in their running performance, lung function, or any other physiological responses. In other words, having a cold doesn’t seem to
make you a worse athlete.
In the second study, Weidner infected 50 volunteers and had half of them do 40 minutes of exercise at 70 percent of maximum heart rate every
second day, while the other half just rested. There was no difference between the two groups in the severity and duration of the symptoms—and in
fact the exercise group reported feeling slightly better than the controls. Though they’re more than a decade old, those results haven’t been
contradicted by any studies since, Weidner says. (No doubt it’s challenging to assemble a group of volunteers willing to be infected with a cold!)
There’s plenty of anecdotal evidence to support Weidner’s finding that light exercise when you have a cold makes you feel better. People
believe it clears the airways, or that the enhanced circulation speeds healing, or that it simply feels good. It’s well established that moderate
exercise boosts immune function —and one study even found that a single 45-minute treadmill run helped mice battle a virus. So
it’s not that far-fetched to believe that staying active while sick might have real physical benefits. For now, though, we’ll have to be content with
Weidner’s finding—that at the very least, exercising with a cold doesn’t make your symptoms worse.

Which first- cardio or weights?

Let’s start with one incontrovertible fact: you can’t fulfill your ultimate potential as both a weightlifter and a marathoner at the same time. Too many
hours sweating on the elliptical will hinder your ability to put on muscle, and pumping too much iron will slow your endurance gains. But most of us
don’t want Olympic medals in both events. We just want some combination of reasonable cardiovascular fitness and non-vanishing muscles—a
desire shared by many elite athletes. Top basketball players, for instance, need strength and explosiveness but also have to last for a full 40 to 60
minutes on the court.
The solution, according to Derek Hansen, the head coach for strength and conditioning at Simon Fraser University in Vancouver, British
Columbia, and a speed consultant to numerous Olympic athletes, is to mix it up. For basketball players, he says, “we typically have our athletes lift
weights, jump, and sprint one day, then do their aerobic work the next day.” When Hansen’s court-sport athletes are combining weight training with
cardio in a single session, the weights come first, since building power is their first priority.
This approach—starting with whichever activity is most important to you—is widely used by elite athletes. Until recently, scientists thought it was
simply a matter of logistics: if you’re tired from the treadmill, you can’t lift as much weight, so over time you put on less muscle. But new techniques
now allow researchers to directly measure which specific proteins are produced in muscles after different types of exercises. It turns out that the
sequence of cellular events that leads to bigger muscles is determined in part by the same “master switch”—an enzyme called AMP kinase—that
controls adaptations for better endurance. But you can’t have it both ways: the switch is set either to “bigger muscles” or to “better endurance,” and
the body can’t instantly change from one setting to the other. How you start your workout determines which way the switch will be set for the session.
So if your goal is beach muscles, your weights routine should come first. If you’re preparing for an upcoming 5K race, do your full cardio
workout before tacking on weights at the end. And if you’re looking for the best of both worlds, Hansen suggests mixing it up, both within a single
session and from day to day: “The variability will be good, as it challenges your body and metabolism.”

How to Train

If you want get more strenght or get bigger muscular mass, or train for health reasons, then probably any of methods will work. There are no such a thing as best method for training. Here are some levels of training dependet on your level of experience:


Beginner. 
If you are beginner of fitness training, you in first make an fast and easy progress. In  start there is no need to bye expensive eqipment and first try some traditional and inexpensive equipment (e.g., using hand weights at home or visiting a fitness club) to see what suits your interests. Then branch out from there.


Intermediate.
 Intermediates need more resistance in order to make progress, so if you fall into this group, you’ll do well with weight machines and advanced training programms


Advanced.
 If you have trained with big weights for a long time, you probably already know that your best bets are weight machines and free weights. Though free weights are inexpensive. Almoust all muscle groups you can train with with weight machines. And your trainings are harder and longer.




Begin with simple equipment and move to machines and free weights as you make progress. As you gain experience, you may want to purchase resistance equipment for home use. If you want to gain strength to improve your performance at work or in playing a sport, your training should be specific to your goal. In study at the University of Montana in which college women trained with either weights or calisthenics. The weight group did best on lifting tests, and the calisthenics group scored best on calisthenics tests. This study showed how important it is to train in the manner in which you plan to use the strength you develop. If you want to increase the distance of your drive in golf,
do resistance training with the muscles used in the swing. In addition, be sure you do core training to strengthen your trunk and reduce your risk of injury. Be sure the training program you adopt is appropriate for your level of fitness and ability.What is best for beginners doesn’t work for athletes, and vice versa.

Motivation and genetic, and what science thinks about it

When Colorado-based Atlas Sports Genetics started offering its “SportsGene” test in 2008, zealous parents rushed to uncover their children’s
athletic destiny. “The results have helped us immensely,” one Texas mom wrote in a testimonial. “We have changed his extracurricular activities to
be more in line with the test results.” Atlas offers a $169 test of the ACTN3 gene, which, according to an Australian study from 2003, can indicate
whether you’re best suited to endurance sports, sprint and power sports, or a mix of the two. Whether or not the test imparts useful information—
which is still very much up for debate—you probably shouldn’t choose how your two-year-old spends his or her playtime based on dreams of future
athletic glory. But it’s impossible to deny that your genes do play a role in your athletic destiny.
According to a 2006 study of over 85,000 twins in seven countries, about 62 percent of the variation in exercise participation seems to be
inherited. This could be because of personality traits that run in families—people who are self-disciplined tend to exercise more, while those who
are anxious or depressed exercise less—or physiological differences such as the production of feel-good dopamine after vigorous exercise. The
genetic tendency to lose weight or gain muscle could also make some people more likely to exercise than others.
All of this suggests a certain inevitability: either you were born to exercise or you weren’t. But in the years since that study, something
interesting has happened: the search for the “exercise gene” has run aground. Several studies have analyzed the DNA of thousands of people,
looking for the sequences that predict exercise behavior—and they’ve found not one but many. A 2009 study of 2,600 Dutch and American adults
found 37 different DNA regions that were linked to exercise, and these regions were entirely different from the dozens of regions identified in
previous studies. In other words, there isn’t an exercise gene—there are hundreds of different genes that combine to influence every aspect of our
behavior. Nobody has all the “good” genes, but neither does anybody have all “bad” ones. So even if you have difficulty, for example, with losing
weight, you’re likely to be ideally suited for some of the other mental and physical benefits of exercise.
The idea that your exercise destiny is preordained took another blow from a 2009 study that examined the links between physical fitness and
intelligence in 1.2 million Swedish men who enlisted for military service between 1950 and 1976. Among these men were 6,294 twins, which
allowed the researchers to separate the effects of nature from nurture. They found that those who increased their cardiovascular fitness between the
ages of 15 and 18, a time when the brain is developing rapidly, scored better on cognitive tests and went on to greater educational achievements
later in life. Crucially, more than 80 percent of the differences between subjects were explained by environmental factors, while less than 15 percent
could be attributed to genetics—a powerful illustration that, while genes might affect how our bodies respond to exercise, the choice of whether or
not to exercise still resides with each of us. So if you’ve been blaming your DNA when you slack off your exercise routine, you’ll have to find a new
excuse!

HEALTH, FITNESS AND SCIENCE

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Here you will find an interesting facts and things about how your body works,this blog will help you experiment with one important thing you are usually ignoring- your health and body. In this educational blog, you can learn fitness and health trough science, exploring your  health or using the latest some good self-tracking advices.
This blog is about health and, is aimed at researchers, and practitioners working in epidemiology, medicine, public health, and other areas.


Here you will get information about:


●  Learn to live in the 21. century world and be physically vibrant
●  Self-tracking widgets in fitness issues
●  Proteins, fats, minerals an related stufs
●  Propper food and fitness diets
●  many techniques for trainings and gym workout
●  Science in sport