Syntha-6 is a supplement used to increase the amount of protein in your diet. It was developed by BSN and is designed to help individuals develop lean muscle and recover after workouts. Ingredients found in the supplement include whey protein, milk protein, sunflower, soy and wheat. Men and women will take Syntha-6 differently. Keep in mind that none of the effects stated by the manufacturer of Syntha-6 have been evaluated by the Food and Drug Administration.
Purchase Synth-6 in concentrate form from a nutritional product supplier. Stores like GNC sell Syntha-6, or you can buy the product online through retailers like Drugstore.com. Flavor choices include chocolate, banana, chocolate peanut butter, cookies and cream, and chocolate mint.
Take Syntha-6 after workouts. Doing this helps you recover from the workout. Syntha-6 can replace your usual post-exercise meal. Try to drink the shake no longer than an hour after you have finished working out.
Add a scoop of the Syntha-6 powder to 4 to 5 oz. of water. You can substitute the water with any type of beverage, including milk and juice. Mix with a spoon or place the ingredients in a blender until completely dissolved. The manufacturer recommends milk to increase protein intake and improve the consistency of the shake. If you are a man taking Syntha-6, you should instead use two scoops of Syntha-6 per serving and add it to 8 to 10 oz. of any liquid.
Drink two to four servings of Syntha-6 daily. Men will continue to use two scoops for each serving while women use only one. Women will take in 22g of protein per serving while men will have 44g of protein.
The U.S. Youth Soccer organization is a nonprofit agency that uses the sport of soccer to ignite a youth’s physical, emotional and mental growth. The American Youth Soccer Organization provides youth soccer programs in a fun, family environment. Both organizations have established similar set lengths of time for youth soccer games. In addition to the regular soccer games, there are also small-sided soccer rules providing for a smaller field and fewer players.
For youth younger than 6 years old, the AYSO recommends two 10-minute halves with a five- to 10-minute break between. US Youth Soccer uses quarter periods for youth younger than 6 and recommends four six-minute quarters. If the game is tied, no overtime is required. Both organizations allow a small-sided game, with a smaller field and fewer players. Game times are the same for the age 6 and under players, but the field is between 20 and 30 yards long and 15 to 25 yards wide. There are no goaltenders.
For youth younger than 8 years old, AYSO uses two 20-minute halves with a five- to 10-minute halftime. US Youth Soccer uses four 12-minute quarters for less than 8 years of age. No overtime is needed if the game is tied at the end of the allotted time. Total game time is between 45 and 58 minutes. Small-side soccer is played on a smaller field, 25 to 35 yards long and 20 to 30 yards wide. The game is divided into four quarters of 12 minutes each. Like the under age 6 games, there are no goalies.
For youth younger than 10 years of age, the AYSO and US Youth Soccer require two 25-minute halves. For youth younger than 12 years of age, the AYSO and the US Youth Soccer require two 30-minute halves. For overtime in an under 12 game the US Youth Soccer requires two 10-minute halves. Total game time is 55 to 60 minutes for younger than 10 and 60 to 90 minutes for younger than 12. The small-sided game field gets larger as the players get older, up to 45-by-60 yards for under 10 players and 55-by-80 yards for under 12 players. The game times are the same as regular games for each age group.
The AYSO and the US Youth Soccer associations require two 35-minute halves for youth younger than 14 years of age. The amount of time allowed for half time is determined by the referees, between five and 10 minutes. If the game is tied, the US Youth Soccer uses two 10-minutes halves for the tie breaker. Total game time is between 75 and 90 minutes.
For youth soccer games in the under 16 age group, the AYSO and the US Youth Soccer use two 40-minute halves. At the end of regular play, if the game is tied, the US Youth Soccer requires two 15-minute halves be played as a tie breaker. Total game time is between 85 and 120 minutes.
During youth soccer games for ages, 17, 18 and 19, the AYSO and U.S. Youth Soccer require two 45-minute halves. According to US Youth Soccer rules, two 15-minute halves are added to the game if the score is tied at the end of regular play. Total game time is between 95 and 130 minutes.
As common as they are, muscle cramps are something of a medical mystery — they can affect anyone at any time, and it can be difficult to pinpoint exactly why they develop. Although any muscle within your control can cramp, leg muscles, including calves, hamstrings and quadriceps, are especially prone to these tight and often painful involuntary contractions. Eating bananas won¡¯t help you release leg cramps, but it may help you prevent them in the first place.
If you¡¯re prone to leg cramps, chances are you¡¯ve been told you should eat more bananas. It¡¯s a common piece of advice in the United States, where bananas are the most popular fruit and a leading source of potassium. Muscle cramps are sometimes a symptom of an electrolyte imbalance — particularly low magnesium or potassium levels — that can be brought on by the use of laxatives or diuretics, certain health conditions or excessive sweating. Exercise — especially in a hot environment — is a common cause of muscle cramps, which is why endurance athletes often consume sports drinks that supply potassium, magnesium and and other electrolytes. While bananas are just as useful in protecting against muscle cramps, they won¡¯t necessarily provide relief when one strikes.
The average banana supplies about 420 milligrams of potassium, or just under 10 percent of the 4,700 milligrams that most adults should get each day. If your diet is low in potassium — and the average American consumes 50 to 65 percent of the recommended amount, according to the Linus Pauling Institute — eating a banana every day is an easy way to boost your intake. If you suspect that your leg cramps are caused by an electrolyte imbalance, go beyond bananas and follow a potassium-rich diet. Sweet potatoes, raisins, dried plums, dried beans, peas and lentils, winter squash, and cooked spinach are all excellent sources of the nutrient.
Whether they¡¯re mild or painfully intense, muscle cramps usually subside within minutes and rarely require medical attention. Although downing a banana in the middle of a leg cramp won¡¯t alleviate the problem, stretching and massaging the affected muscle can provide immediate relief. Tight muscles are susceptible to cramping, so it¡¯s important to stretch regularly. The stretches that you use to keep your muscles flexible are the same stretches you should use when a cramp strikes. Walking can also help — calf cramps tend to go away faster when you put your weight on your cramped leg. The American Osteopathic Association recommends applying heat to tight muscles and ice to sore or tender muscles.
You don¡¯t have to be an endurance athlete to get leg cramps — sitting or standing all day can cause them, as can drinking too much alcohol, not drinking enough water, being pregnant or wearing unsupportive shoes. Age can also be a factor — middle-aged and older adults are more prone to nocturnal leg cramps, according to the Cleveland Clinic. If you drink plenty of water, stretch regularly, get enough potassium and still have a problem with leg cramps, talk to your physician. Leg cramps have been linked to a variety of serious conditions, including hypothyroidism, diabetes and Parkinson¡¯s disease.
Salt tablets are used to replenish sodium stores within the body. Your body needs a certain amount of sodium to function properly. When you sweat, such as during exercise, or when you lose an excessive amount of fluid, such as when you’re vomiting and have diarrhea, your body may lose too much sodium. Salt tablets can quickly and effective restore the balance. Taking salt tablets can cause side effects, however, particularly if you use them incorrectly. For this reason, it’s important to consult your doctor before use.
When you take salt tablets, the amount of sodium in your blood increases. This can cause the amount of water in your blood to increase as well. The combination results in a major increase in blood volume. Your heart has to pump harder to make for the extra fluid, and this causes your blood pressure to increase. This is especially true if you are sensitive to sodium or have pre-existing kidney problems. Extremely high blood pressure can cause a stroke and is considered a medical emergency.
If you take too many salt tablets, or you take one when you don’t need it, you can disrupt your body’s water-sodium balance, which can lead to water retention. When your body is carrying too much salt, it holds on to the water you drink in an effort to maintain balance. If you retain a significant amount of water, your clothes may not fit well and jewelry can become uncomfortably tight. You can usually get rid of water retention by temporarily increasing your fluid intake or by using a weak diuretic, such as caffeine.
Hypernatremia is a condition that occurs when the sodium levels in your blood are too high. This is the most serious problem the misuse of salt tablets can cause. Hypernatremia can range from mild to severe, and includes symptoms such as muscle spasm, irritability, restlessness, nausea and vomiting. In severe cases, brain hemorrhage, seizures, coma and death can occur. Moderate to severe hypernatremia must be treated in a hospital setting.
If you use salt tablets regularly over an extended period of time, you have a greater chance of developing chronic hypertension, or high blood pressure, which can lead to cardiovascular problems such as heart attack or a clogged coronary artery. Salt tablets also increase the amount of calcium you excrete in your urine, making you more prone to kidney stone formation, according to a study published in 1993 in the “Journal of Urology.” If you develop chronic high blood pressure as a result of frequently using salt tablets, kidney damage can occur as well.
Strengthening exercises for a hyperextended knee are designed to return your knee to its original level of stability and strength. After suffering from a hyperextended knee injury, it is important to keep off of the knee for several weeks, using cold compresses to reduce the swelling in the knee. As a result, strengthening exercises must be performed after the injury has healed in order to increase the stability of the knee. Consulting a doctor with about your hyperextended knee will help you get a proper diagnosis and decide if surgery is necessary.
This straight leg raise exercise will indirectly strengthen your knee by strengthening the quadricep muscles that support the knee. Lie down on the ground with your hyperextended leg straight and your other leg bent at a 30 degree angle from the knee. From here, tighten your abdominal muscles and slowly lift your injured leg off the ground, making sure not to lift it higher than a 45 degree angle. Hold for several seconds before returning to your original position. Perform 10 repetitions before stopping.
These squats are designed to improve the range of motion in your knee as well as strengthen the muscles that support your knees. Place both of your hands on the back of a chair, with both of your knees slightly bent and back straight. From here, bend at the knees, keeping your back straight as you lower your body towards the ground. Your tailbone should jut back and your knees should not go forward of your toes. Stop your squat as soon as you feel resistance or pain in your knee. Hold for several seconds before standing back up. As your knee regains strength, try performing these squats on one leg.
This strengthening exercise will increase range of motion in your knee. Stand in front of a short stair or stool with your arms at your sides and knees slightly bent. Lift your injured leg up by bending at the knee and place your foot down on the stool. Press through the heel of the foot on the stool and keep the knee in line over the ankle, not bending past the toes as you step up. Once your injured leg is firmly planted on the stool, lift up your other leg and step up onto the stool. Return to your original position and repeat until fatigued.
This exercise is designed to strengthen your hamstrings and improve range of motion in your injured knee. Lie down on your stomach with your legs fully extended and your arms at your sides. From here, bend your injured leg back at the knee until you feel pressure or pain in the knee area. Hold this position for three seconds before slowly returning your leg to its original position. In addition to a stretch in your knees, you should feel tightness in your hamstrings as you perform this exercise.
Gaining weight requires you to consume more calories more than you expend. Knowing which foods are high-calorie can help you meet your goals for calorie consumption and rapid weight gain. Choose highly nutritious foods that are calorie-dense for the healthiest weight gain.
Nuts can help you gain weight because they are calorie-dense and convenient. An ounce of walnuts provides 175 calories, an ounce of hazelnuts has 178 calories and a 2-tablespoon serving of peanut butter has 188 calories. Take advantage of their long shelf life without refrigeration, and store them at home, at work or in the car so they are always handy. Make trail mix with mixed nuts and dried fruit, add pecans or almonds to cereal, or spread almond or peanut butter on bananas.
A large, 4.5-ounce plain white bagel provides 337 calories, and a 4.5-ounce wheat bagel contains 315 calories. Bagels can help you gain weight because they are high-calorie, and choosing whole-grain foods instead of refined grains can lower your risk for heart disease and Type 2 diabetes. Order a bagel with your morning coffee for a high-calorie breakfast on the go, or serve yourself a bagel when you have a work meeting in the morning. Spread some peanut butter on your bagel or order it with low-fat cream cheese and salmon.
Calories can quickly add up when you eat dried fruit. A cup of dried apricots has 313 calories, and a cup of raisins contains 493 calories. In comparison, a cup of fresh apricots has only 74 calories, and a cup of grapes has 104 calories. Dried fruit is nonperishable, so you can easily keep it on hand. Add raisins to cereal or peanut butter sandwiches, snack on dried pineapple after exercising and carry apple rings or dried pear slices with you on hikes.
Fat provides 9 calories per gram, while carbohydrates and protein each provide 4 calories per gram. A tablespoon of olive oil provides 119 calories, and a tablespoon of canola oil has 124 calories. Avocados are high-fat fruits with 368 calories per cup of pureed flesh. Since fat is more calorie-dense than carbohydrates and protein, consuming healthy fats, such as plant-based oils and avocados, can help you gain weight. Roast vegetables and chicken in olive oil or add sliced avocados to sandwiches to get more calories.
Many high-calorie foods that can help you gain weight quickly are unhealthy. Examples include high-sugar foods, such as cake, pie and candy, and foods high in saturated fat, such as full-fat cheese, butter, sour cream and fatty meats. Choose nutrient-dense sources of calories to stay healthy as you gain weight. Continue to include lower-calorie healthy foods, such as vegetables, in your diet. To help you gain weight, dip such foods in high-calorie, oil-based dressings, which are lower in saturated fat than dairy-based dressings.
Kudzu is a green, blossoming vine native to Japan and China. In 1876, farmers brought kudzu to America to feed livestock and prevent soil erosion. Kudzu took root so well in the Southeastern U.S. that the U.S. Department of Agriculture now considers it a weed. Though kudzu’s widespread growth irks farmers and gardeners, Southern cooks enjoy preparing kudzu recipes. Eat kudzu raw, sauteed, deep-fried, baked and jellied.
Harvest kudzu in the Southeastern part of the United States. Kudzu grows between Florida and New Jersey from the East Coast to South Texas. Wear boots and protective clothing foraging for kudzu. Bring a clear picture of kudzu with you for identification purposes. Kudzu and poison ivy look similar, so be careful to harvest the right plant. Do not harvest kudzu that has been sprayed with pesticides or chemicals.
Separate edible parts of the kudzu plant from its inedible vine. Kudzu leaves, vine tips and roots are edible. The kudzu plant also produces fragrant, purple blossoms which you can make into jelly, syrup and candy. Wash kudzu parts thoroughly before cooking or eating them.
Eat chopped kudzu leaves raw in salad or cook them like spinach leaves. Saute kudzu leaves, bake them into quiches or deep-fry them. Cook kudzu roots like potatoes, or dry them and grind them into powder. Use kudzu root powder as a breading for fried foods or a thickener for sauces. Fry or steam kudzu shoots like snow peas. Incorporate kudzu blossoms into jelly, candy and wine. Make kudzu tea with kudzu leaves, mint and honey.
Football is a dynamic sport that demands peak physical performance and exceptional mental acuity on the part of its players. It is a game that is simple in essence but complex in application. At a fundamental level, football is basically a version of Capture the Flag; get to the opponent¡¯s end of the field to win the drive and collect points. However, the game provides multiple layers of subtle complexity that contains both a strategic and a tactical dimension.
Football is played on a rectangular field that is 120 yards in length and 53.3 yards in width. The area of the field designated for play where the ball may be spotted is 100 yards in length. There is a scoring end zone on each end of the field that is 10 yards long. Eleven players for each team take the field on any given play. The field also includes a set of upright goalposts at the ends of the field for scoring points after touchdown and field goals. The dimensions of the goalposts vary by league, but for college and professional football, the bottom crossbar must be 10 feet above the ground, the upright posts must extend 30 feet above the crossbar, and the two posts must be 18 1/2 feet apart. The game itself is most easily categorized into three sections ¨C the offense, defense and kicking segments.
The game is overseen by a crew of seven on-field officials. These officials include the head linesman, a line judge, a back judge, a side judge, a field judge, a referee and an umpire. These officials are responsible for determining the spot of the ball after each play, calling penalties for infraction of the rules and monitoring the events of the game overall.
The line of scrimmage is the dividing line between the two teams on the field. It marks where the ball is on the field at any given time. This determines how far away the offense is from scoring and how much of the field the defense has to protect. From a given line of scrimmage, the offense has four attempts ¨C called ¡°downs¡± — to advance the ball 10 yards. If the offense is successful, it gets a new set of four downs to advance the ball another 10 yards. It continues in this fashion until it reaches the opponent¡¯s end zone, with the line of scrimmage moving with each play. Generally, a team will only use three downs to attempt to advance the ball; if they fail to do so, they will usually use the fourth down to punt the ball as deep into the opponent¡¯s territory as possible.
Time is an important element of football. The game is strictly managed by both a game clock and a play clock. At the college and professional level, the game is 60 minutes long, and it’s divided into four 15-minute quarters. Halftime takes place between the second and third quarter, and it lasts for 12 minutes in the NFL and 20 minutes at the college level. The game clock doesn’t run continuously; it only runs during game play, specifically during each series of downs. The clock stops on incomplete passes, change of possession, called timeout by either team and for official review of a play. For timeouts, each team gets three during each half of the game. There is also a play clock. The play clock counts down a specific number of seconds between each play. This span of time is how long the offense has to snap the ball and conduct a play. If the clock runs to zero before the ball is snapped, the offense receives a delay-of-game penalty, and the line of scrimmage is moved back 5 yards.
The offensive portion of the game focuses around one of the two teams who has possession of the ball, and must incrementally carry that ball either to the opponent¡¯s end zone for a touchdown worth six points or a field goal kicked through the opponent¡¯s goal posts for three points. A team that scores a touchdown will make a Point After Touchdown attempt either by kicking it through the goal posts for one point, or through making a second end zone play for two points. The offense includes four distinct positions ¨C quarterback, running back, wide receiver and offensive line. The dynamics of each offensive play determine how many players of each position are on the field at any one time and where they are arranged on the field.
The defense has one primary goal ¨C to stop the progress of the offense as quickly as possible, with as little advancement as possible. The four main positions for the defense are defensive line, linebacker, cornerback and safety. The arrangement of those positions depends on the in-game dynamics of any given play, such as how far the offense has to get a new set of downs or score, what personnel the offense has on the field, and the physical talents of the defensive players themselves.
Special teams units handle all kicking plays, such as kickoffs and punts. There is an offensive and defensive special teams unit. The kicking team attempts to drive the ball as far from its own end zone as possible; the return team attempts to catch the kicked or punted ball and run it back toward the kicking team as far as possible. The rest of the players on each team attempt to block or clear a path for the returner.
If you want to out-jump your opponents on the basketball court or soccer field, do some work to improve your vertical jump. Some people can naturally jump higher than others, but no matter what type of body you’re born with, you can improve your jumping ability. Add 12 inches to your vertical jump by following a specific workout strategy, then grab that critical rebound when your team needs it the most.
Warm up your muscles by stretching before working on your vertical leap or engaging in an activity in which you will be performing jumps. Take a full five minutes to stretch your hamstrings, calves, arms, shoulders, back and neck. Do not neglect any major body parts.
Start your vertical leap warm-up by running up and down some stairs. Do this only a couple of times to get your blood pumping and your legs further stretched out. Using this simple activity for a few weeks will build your endurance and allow you to train for longer periods of time.
Use a jump rope to begin your leap training. Jumping rope helps condition your body and gets you accustomed to short vertical leaps that will help you when you work on higher jumps. Aim for five minutes or more of jumping rope every other day.
Practice deep knee bends to increase the musculature in your legs to prepare you to leap high vertically. Place your hands on your hips, keep your back straight and head up as you bend low from your knees. Rise up slowly and repeat the bending 15 to 20 times.
Add jumping to your basic knee bends. Instead of rising slowly from your bend, you will explode upwards as far as you can. Repeat 10 times and then rest and repeat again. Add a couple of extra repetitions to your routine each week as you gain endurance. Strive to leap up as high as possible.
Practice toe raises to help you improve your vertical leap. This is an excellent exercise for strengthening your calf muscles. Simply stand up straight and then rise up slowly onto your toes. Come down and then rise again. Start with 30 repetitions and add more each week. The Inside Hoops website advises holding small weights while performing toe raises to increase their benefits.
Lift weights to improve your strengthen so that you will be able to jump higher. Be conscious of not adding too much bulk, as extra pounds can weigh you down and have an adverse effect on your leaps. You want to remain lean but strong. Accomplish this goal by using small weights and lots of repetitions.
Work on your abdominal muscles. The Critical Bench website recommends strengthening your abs, as this will help you propel yourself high into the air. Do crunches to strengthen this core area. Start with as many as you are able to perform and add to this number weekly.
Practice your vertical leaps every other day. You can do isolated leaps or practice them as you participate in a basketball game. Enlist a friend to observe your height off the ground so you can better measure your improvement.
Exercise-related arm shakiness can happen to anyone, no matter your gender, age or fitness level. It can be caused by a variety of exercise errors and conditions, some that require the attention of a doctor. Because shakiness can be severe, it is important to understand why it can occur and how it can be prevented.
Arm shakiness during or after exercise can vary from mild to severe. Although it can be localized to just your arms, you might also notice it in other areas of the body such as your legs. The MedlinePlus website notes that symptoms are typically more noticeable when they occur in just one part of the body such as the arms. Additional symptoms can include warmth, tenderness, inflammation, skin discoloration, instability or loss of arm mobility.
Your arms can become shaky if you overuse the tendons, cartilage, muscles, ligaments or bones with excessive exercise. Increased exercise intensity, repeatedly moving the arms in the same repetitive patterns, or failing to take proper breaks between workouts can also cause shakiness. In addition, lactic acid builds up in the muscles and blood during exercise, which can cause shaking and injury. Small tears in the connective tissues or muscle fibers can also cause muscle spasms and shaking. Some medical conditions such as hyperparathyroidism and multiple sclerosis can also trigger shaking during exercise.
To alleviate shakiness, gently stretch your arm muscles or rest until symptoms subside. Eat a healthy snack that contains carbohydrates and protein — such as a banana and a glass of milk — about 15 minutes following your workout. A snack can help replenish the glycogen stores in your body and can help ease shakiness and soreness. Contact a doctor if arm shakiness is severe or does not subside after home remedies.
Don¡¯t overload your arms during your workout; instead, gradually increase the intensity or number of repetitions. Give yourself about three minutes to rest in between sets to prevent your arms from becoming fatigued. Warm up your arms by stretching and performing a gentle exercise, such as arm circles, before your start your workout routine. This will help increase the temperature of the muscles in your arms and make them more pliable. Cool down the same way to help remove lactic acid from your muscles and reduce shakiness and soreness.