Love Parade 2k6 from the Tiesto Truck.

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Test Your Popup Blocker Software.

Beginning with the version shipped with XP SP2, Internet Explorer includes a tool that can eliminate most pop-up windows. With this feature turned on, you’ll be spared the annoyance of advertising that appears unbidden in windows lying either over or under the Web sites you visit.
Pop-up Blocker is turned on by default. To determine or change its status, choose Tools, Pop-up Blocker. If the feature is on, the Pop-up Blocker submenu displays a command to turn it off – & vice versa.

PopupTest.com provides a simple and independent source for popup window testing. Whether you are developing a popup killer software or you are thinking about purchasing one, you can use our sample popups to test the effectiveness of the application. We are providing samples of the most common popup styles, as well as some not so common ones (as indicated).

Test Pop-up Blocker…

XP Folder Option: Managing Pairs of Web Pages and Folders.

The View tab of the Folder Options dialog box, offers a potpourri of advanced options that govern various aspects of Windows Explorer’s behavior. Some of these are self-explanatory & relatively inconsequential. Others are less obvious & can have a significant impact on how you work in XP. One such setting is the “Managing Pairs of Web Pages and Folders “option .

If you save a Web page using IE’s Web Page, Complete option (choose Web Page, Complete (*.htm, *.html) in the Save As Type list), where IE saves the Web page’s text in one file & puts all the associated graphics & other supporting docs in a folder with the same name. E.g. if you save the Microsoft home page (http://www.microsoft.com/homepage/ms.htm) under its default name, Microsoft Corporation, you will get a file named Microsoft Corporation.htm and a folder called Microsoft Corporation_files. The folder contains the various image, style sheet, & script files that support the HTML file. By default, Windows Explorer links such file-and-folder pairs. The file & folder are shown as separate items, but actions taken upon one are applied to both. Delete or move either the file or the folder, for example, & Windows Explorer moves or deletes both items. This behavior makes it less likely that you’ll “break” a saved Web page by separating its component parts.

Keeping the file and folder linked is generally a good idea. But you can sever the link for a particular file-folder pair by renaming either the file or the folder & answering a confirmation prompt. You can also prevent Windows Explorer from linking the file and folder in the first place by choosing Show Both Parts And Manage Them Individually in the Advanced Settings list.
Note that this section of the Folder Options dialog box offers two alternatives: Show And Manage The Pair As A Single File, and Show Both Parts But Manage As A Single File. The difference between the two? Nothing. The first of these alternatives should hide the supporting folder, but it does not. Perhaps a future version of Windows will eliminate this bug.

If you find cannot find the “Managing pairs of Web pages and folders” within your open Folder Options, it could be because this option is not a standard component of Windows XP, but added by Microsoft Office XP/2003 setup. This option can still be added by downloading and running the following REG file.

Source for REG file…

Flash Footie Tricks Video.

Damn…

Hurling Bike off a Bridge Prank.

They say you should keep your friends close and your enemies closer. This guy should do neither – his friends obviously despise him, as one of them proves by hurling his bike off a bridge, while the other one chuckles to himself whilst casually filming the whole twisted prank.

Watch Prank…

Microsoft to show ‘iPod killer’ today?

Microsoft will reportedly announce its own iPod killer gadget, Zune, today.

A report claims the device announcement is scheduled for this morning. The device is expected to ship later this autumn.

Microsoft also plans to emulate Apple’s end-to-end business model with the announcement of its very own music download service, which uses Microsoft’s own DRM (digital rights management) system.

However, Microsoft isn’t infallible. A recently disclosed vulnerability in its DRM system hasn’t yet been repaired (as of 9pm yesterday), leading giant UK satellite broadcaster, Sky, to temporarily shut down its broadband-based movie download service.
Microsoft has pledged to invest millions in the coming years in its attempt to take on the iPod’s market lead.

Throughout its history, Microsoft has exploited its PC market lead and deep pockets to attempt to dominate every technology area it plays in, often running foul of local antitrust regulators as it attempts to imprint its DNA on these myriad sectors.

Apple announced new higher-capacity iPods, new nanos, new shuffles and iTunes 7.0 (with movie download service and games) this week. It also explained a new device designed to let users stream movies effortlessly from their computer to a TV.

Source…

Foods That Build Muscle Fast.

For more than a year, I’ve been writing about my cooking and eating habits in the “Muscle Chow” column. I used to get asked about exercises. Now it’s questions like “Did you ever cheat, or have you always eaten perfectly?” Well, sure I’ve cheated. How would I know what good eating is if I’d never eaten badly?

I had a healthy start, though. Growing up, we never had cookies in the house, we never snacked on chips or sugary cereals, and soda wasn’t allowed past the front door. My parents introduced tons of healthy foods into my life–and I’m doing the same for my kids. I never knew our family was different until I saw the cookie jar on the counter one day at my grade-school friend Vince’s house. “You mean you can take a cookie whenever you want?” And yes, I headed for that cookie jar every time I went to Vince’s. My parents’ strict approach to food meant I could afford–and savor–such a treat.

When I began training and competing in bodybuilding contests, I realized that my diet was my best edge on the competition. Over the years, I’ve learned which foods accelerate or slow my gains. I think the right nutritional strategy can help any man build the body he wants. But, as I’ve said, that’s only the first question. There are plenty more, like the ones on these pages, which I’ve received through MensHealth.com since I started writing the column. So here are my answers–everything you need to know about creating a model meal plan.

Is there a secret to your meal plan? My diet revolves around protein intake. It’s the touchstone that determines how many carbohydrates I’ll eat in a given meal or snack. I average out my meals and snacks over the course of a day, but the final percentages I like to hit are about 35 percent protein, 55 percent carbs, and 10 percent fat. I stick to white-meat animal proteins like chicken (canned or regular), fish (including canned tuna and sardines), turkey breast, shrimp, oysters, and lobster. Chicken, fish, and turkey probably make up 50 percent of my daily protein. I rotate the rest about once every 10 days. Other protein mainstays include whey-protein powders, eggs (mostly egg whites), yogurt, cottage cheese, and unsalted nuts.

Does the rest of your family eat what you eat? It’s funny how many people ask what my kids eat. Readers must think I’m this tyrant who’s force-feeding his children carrot juice, spinach salads, and unsweetened oatmeal.

I just want my kids to have an understanding of which foods are good for them and which ones aren’t the best choices. In the end, my wife and kids pretty much eat what I eat. And the kids eat at McDonald’s once in a while. It’s like me with Vince’s cookie jar–as long as they’re eating healthfully most of the time, an occasional fast-food burger won’t hurt them.

What do you have lying around the kitchen for a quick snack? There’s fruit everywhere. On the counter, I keep apples, pears, peaches, nectarines, oranges (I live in Miami), apricots, bananas, and whatever else is in season. (I try to buy organic.) In the fridge, cantaloupe, watermelon, berries, and grapes. There’s nothing wrong with impulsively munching on any of these.
What’s a typical weeknight dinner for you? It’s always simple–that’s the key to consistently eating well. Poached salmon with steamed vegetables is about as easy to make as a peanut-butter-and-jelly sandwich, and it’s a fast way to get protein, creatine, essential fatty acids, glutamine, and phytonutrients into your diet. This kind of meal is easy and offers a nice, balanced nutritional profile. Remember to keep an eye on your portions, using your palm as a simple gauge to measure a single serving. One palm for protein, two palms for vegetables, one palm for a starch, and you have a nice, balanced meal.

Poached Salmon with Steamed Vegetables
1 salmon fillet
1 celery stalk, diced
Pinch of lemon pepper
Assorted raw vegetables

Put the salmon fillet, celery, and lemon pepper in a pot filled with just enough water to cover the fish completely. (Don’t fill the pot more than you have to.) Bring the water to a slow boil and let it continue for about 10 minutes, or until the thickest part of the fish is done. Using a spatula, remove the salmon, gently turn it over, and scrape the skin from the underside. At the same time in a separate pot, steam some mixed vegetables. I use a metal steamer that sits at the bottom of the pot. Just fill it with about an inch of water, drop in the vegetables, bring the water to a boil, and cover the pot for 3 to 5 minutes.

Here’s another easy dish I do on the fly. I make enough for two meals and store the leftovers in the fridge.

Pan-cooked Pineapple Chicken
1/4 c diced onion
Pinch of black pepper
1 tsp olive oil
2 boneless, skinless chicken breasts, cut into
1-inch cubes
1 Tbsp orange juice
8 oz can diced pineapple
1 banana, sliced
1 tsp maple syrup

In a skillet over medium heat, cook the onion, black pepper, and olive oil for a minute, until the onion is slightly browned. Add the chicken-breast cubes, orange juice, and pineapple, stirring as you do. Once it all comes to a boil, immediately reduce the heat to medium and add the banana and maple syrup. Reduce the heat, stir, cover, and simmer for another 5 minutes. Serve as is or over a small bed of rice.

Don’t you get the munchies? What do you eat? Of course I do. The key is simplicity. You just want to grab something. Here’s the healthy way.

Frozen yogurt
No, not the stuff that looks like ice cream. I buy containers of low-fat yogurt (caramel flavor) and throw six at a time in the freezer. When I want one, I take the lid off and pop the yogurt in the microwave for about 30 seconds. (The time will vary according to your microwave.) Enjoy. It’s as good as ice cream but better for you.

Cottage cheese and jam
My favorite midnight snack is a small bowl of cottage cheese with some whole-fruit jam mixed in. The protein in the cheese helps keep you anabolic through the night, the glutamine aids in muscle recovery, and the tryptophan will help you get a good night’s rest. And the jam just helps it go down easy.

Baby food
No, really. I always keep it on hand. It’s the purest food you’ll find bottled or canned. I use the fruit varieties as a postworkout simple carb to replenish my glycogen stores, but the vegetables are good as well.

Vein-Poppin’ Tapioca Pudding
This is a simple postworkout snack that helps replenish glycogen stores. It’s not really tapioca, but it has the same texture.
-6 oz jar Gerber Hawaiian Delight dessert baby food (It has pineapple, rice flour, lemon juice, and a little sugar.)
-1 Tbsp soy-lecithin granules
-Mix it and eat.

Don’t you crave burgers? I don’t eat much red meat, but I do make burgers once in a while.
I buy organic lean ground beef, with no hormones or antibiotics, and make very thin patties. I wrap them separately and store them in the freezer. After thawing in the fridge, they cook in minutes.

What do you eat at the movies? I bring a bottle of water and a package of ABB Steel Bar Rivets. They taste like chocolate-covered malted-milk balls but have a much better nutritional profile than anything you’re going to find at the theater: 16 grams (g) protein, 19 g carbohydrates, 8.5 g fat. They’re easy to carry along, you’ll save 15 bucks, and you’ll be able to watch the movie with a clear conscience.

What about in airports? I fly a lot and see people devour a personal-size pan pizza in the terminal, then lumber onto the flight. Not me. I carry a Tri-O-Plex bar (available at drugstore.com) and a couple of pieces of fruit in my carry-on. And I always bring a bottle of water to stay hydrated. Plan ahead so you don’t cave in to the aromas in the terminal.

Anything weird in your fridge? Not weird, but maybe unexpected. For instance, I’ll bake, grill, or poach boneless chicken breasts six or eight at a time. Then I’ll store them in the fridge separately, in resealable bags. That way, they’re always there to cut up into salads, onto pasta, or in a sandwich. Sometimes I’ll just grab one and eat it in the car.

Do you take any supplements? Which ones, and when? I take a multivitamin, whey protein, and glutamine every day. Beyond that, I cycle supplements like creatine and coenzyme Q10. What’s cycling? It’s important, that’s what. I believe cycling enables your body to use a supplement more effectively, especially when you allow your system to recuperate between cycles. For instance, if I were going to do a cycle of creatine, I might go 3 months on and 3 months off. Cycling can be motivating. The first time I took Co Q10, I felt this amazing energy shift within the first 3 days of taking it. After several months, though, the feeling began to level off, and I decided to take a break. When I got back on, I felt that same energy shift. I’ve determined that cycling my Co Q10 is most effective on an every-2-months basis. But multivitamins, whey protein, and glutamine are exceptions–I use them year-round.

Are some brands of whey protein better than others? Do you have any tricks to make shakes taste better? My favorite is American Whey, Double Chocolate flavor. I buy 25 pounds at a time. Instone Intake Lean is also a great-tasting whey protein in both vanilla spice and chocolate flavors. Mixed with water, this stuff gets so thick you can’t drink it through a straw. If yours needs a flavor fix, try these recipes.

Chocolate-Whey Protein Doctor
1/2 c soy milk
1 frozen banana
1 tsp maple syrup
Pinch of nutmeg
1 serving chocolate whey protein
1/4 c fat-free milk

In a blender, blend all the ingredients except the fat-free milk, then slowly add the milk until you produce the right consistency.

Vanilla Whey-Protein Doctor
1/2 c soy milk
1 frozen banana
1/4 c canned strawberries (with syrup)
1 serving vanilla whey protein
Skim milk (optional)

Blend the soy milk, fruit, and whey protein until smooth and, if needed, slowly add a little skim milk until you reach the desired consistency.
What are your key kitchen tools?

An espresso grinder for my flaxseeds. Flaxseeds are an excellent source of fiber, and they’re rich in omega-3 fatty acids. You can buy preground flaxseeds at a decent price, but in the long run, it’s much cheaper to grind your own. I grind a week’s worth at a time and store them in the fridge.

A bamboo steamer for steamed vegetables, chicken, and fish. I’ve used one since college. I put chicken or fish on the bottom level, then longer-cooking vegetables on the next level, and the quickest-cooking vegetables on top. All you do is place the steamer over a pot of boiling water and sprinkle in some salt-free lemon pepper. This way you have a complete meal in minutes.
A hand mixer for blending smoothies. I don’t use it every time I mix a whey-protein shake, but it’s a great, inexpensive tool.

Do you drink? What’ll you have? I don’t drink alcohol very often, but when I do, I like a nice glass of red wine. Too much alcohol can deplete your body’s calcium, as well as potassium and magnesium–all-important nutrients for building muscle and staying lean.

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All-Day Energy.

8 P.M. — THE PRIME-TIME TORPOR
There’s no complicated biochemical reason for being tired now — you worked all day! But it’s early, and even if you don’t have plans, falling asleep now will only screw up your body clock and leave you feeling more fatigued in the a.m. “Going to bed a couple of hours earlier than you normally do will throw off your rhythms, while consistency can really help you feel alert during the day,” says Philip Gehrman, Ph.D., an assistant professor of psychology at the University of the Sciences, in Philadelphia.

Rock yourself awake. First, do not stretch out on the couch or recline in your easy chair. “Underlying sleepiness becomes more apparent when we put ourselves in sleep-conducive positions, such as lying down,” says Wright. And instead of turning on the TV, power up your iPod. “To increase the perception of energy, listen to a piece of music that is upbeat and familiar, and use that song to get you going,” says Andrea Scheve, director of the University of Pittsburgh medical center music-therapy program.

“Even just thinking about it and hearing it in your mind can give you a boost of energy.” What you do with this newfound energy is up to you, but if you have a significant other, now actually might be the perfect time to head for bed.

6 P.M. — THE PREWORKOUT CONK-OUT
It’s the catch-22 of exercising in the early evening: You know that working out will leave you energized, but you don’t have the energy to work out. In most cases, the problem is simply that you’ve forgotten a critical piece of exercise equipment: food. “If you’re going into a workout when you haven’t eaten since lunch, your blood sugar will be low again,” says Kleiner.

Snack before you sweat. Schedule a small snack roughly an hour and a half before your postwork workout. The ideal mini meal totals 250 calories and consists of 25 to 35 grams (g) carbohydrates, 10 to 15 g protein, and up to 5 g fat, says Kleiner. Two handfuls of pretzels and two slices of cheese fits the nutritional bill, as does a Myoplex Lite bar.

Then, before you hit the locker room, grab the original energy drink: Gatorade. “It hasn’t really been improved upon,” says Laura Dunne, M.D., of the Sports Medicine Institute at Orthopaedic Associates of Allentown, in Pennsylvania. “The simple sugars will cause a fast spike in your blood-sugar level, so you’ll have immediate energy.” At the same time, you’ll be addressing dehydration, another hidden cause of fatigue. “Often, that sluggish feeling has more to do with not having had enough fluid than with anything else,” says Dr. Dunne.

3 P.M. — THE AFTERNOON SLUMP
Deep down inside, you’re a conflicted man. In one corner, there’s your body clock, a.k.a. your circadian clock, which fights to keep you awake until bedtime. In the other corner, there’s your homeostatic system, which competes to make you sleepy. And every day, between approximately 2 p.m. and 4 p.m., the homeostatic system tries to score a knockout. “We think the afternoon dip in alertness occurs because the drive from the circadian clock to stay awake is not yet strong enough to cancel out the sleep drive caused by having been awake for half the day,” says Wright.

Expose yourself. As in, give yourself a shot of sunlight. The sun’s rays will provide a boost to your circadian clock that should solve your afternoon slump — if you time things right. “The key is adequate exposure to sunlight very quickly after you wake up in the morning,” says Michael Terman, Ph.D., a professor of clinical psychology at Columbia University medical center. “As you move into the middle of the day, the same amount of light exposure doesn’t affect the circadian clock at all.”

That said, take it outside in the afternoon anyway: British researchers recently found that when people exercised during their workday — regardless of the duration or intensity of the movement — they were less likely to feel fatigued, and that translated into a 15 percent improvement in job performance.

1 P.M. — THE LUNCHTIME LETDOWN
If your typical lunch consists of carbs à la starch, then you’ve experienced this early-afternoon brain drain. That’s because a high-carbohydrate meal is the surest way to cause your insulin levels to spike — and your concentration to crash.

“A high insulin response will rapidly take too much sugar out of your blood,” says Benardot. “Then your brain doesn’t have enough of its primary fuel, so you become mentally fatigued.”

Order a combo meal. If you can’t (or won’t) limit your lunchtime carbohydrate consumption, work in extra fiber to slow your digestion and the release of insulin, says Susan Kleiner, Ph.D., R.D., owner of the consulting firm High Performance Nutrition. For example, if your noon nosh includes a baked potato, make sure you eat the skin, which is dense with a type of fiber called pectin. “Pectin slows everything down in the gastrointestinal tract,” says Kleiner.

“When food passes more slowly through the intestines, absorption into the bloodstream proceeds in a more timed-release fashion.” (More ways to fortify your lunch with fiber.) In those instances when you give in to a binge, snack on grapes or an apple afterward; either fruit will help stabilize your blood sugar, says Benardot.

7 A.M. — THE MORNING FOG
You would think that if there were one time you’d feel naturally alert and energized, it would be after 8 hours of resting and recharging. Instead, your mind is mush. Why? Blame a phenomenon called “sleep inertia.” When you first awaken, the parts of your brain associated with consciousness — the thalamus and brain stem — begin firing right away. But the prefrontal cortex, which handles problem solving and complex thought, is like a cold engine — it needs time to warm up.

“Sleep inertia can last for up to 2 hours, although it’s most severe within the first 10 minutes of waking,” says Kenneth Wright, Ph.D., an assistant professor of integrative physiology at the University of Colorado. Wright and his colleagues discovered just how severe in a new study, which shows that the mental impairment caused by sleep inertia is akin to being intoxicated. Adding to your addled state is the fact that you also have a nearly empty fuel tank. “Your brain needs a continuous supply of glucose to function optimally,” says Caroline Mahoney, Ph.D., a research psychologist at the U.S. Army Soldier Center.

Fill it up. Make your morning meal a bowl of instant oatmeal prepared with skim milk. Tufts University researchers recently found that people who ate one packet of instant oatmeal spiked with 1/2 cup of skim milk received a steady glucose infusion, which increased their alertness all morning and improved their ability to process information. And if you aren’t already jolting yourself with java, start; a University of Pennsylvania study shows that a dose of caffeine can combat sleep inertia.

Just don’t let a latte replace a real meal. “It will mask your low blood sugar by temporarily stimulating your brain,” says Dan Benardot, Ph.D., R.D., an associate professor of nutrition at Georgia State University. “But you won’t have done anything to satisfy the need for energy.”

You’re so predictable. Every day, you run out of steam, lose juice, or otherwise hit the wall at nearly the exact same times.

How do we know? Because it happens to everyone. Okay, maybe not to Kelly Ripa, but to everyone else. In fact, it’s like clockwork, which actually makes sense, because your body clock is part of the problem — when your internal chronometer is out of whack, you feel wiped out. There are other reasons, too. We detail all of them on these pages, and provide a quick fix — or at least a work-around — for each power suck. Consider your energy crisis solved.

SHUT IT OFF
How to flip the switch when all you need to do is sleep

It would be funny if it weren’t so frustrating: You spend the entire day fighting fatigue, only to slip into bed, shut your eyes, and suddenly realize that you now have too much energy.

Fortunately, there’s an explanation, and it’s pure Pavlov. Do you do anything in bed besides sleep? Maybe read, watch TV, or play Sudoku? “These activities train the brain to associate the bed with excitement,” says Kenneth Wright, Ph.D., an assistant professor of integrative physiology at the University of Colorado. “Some people become so sensitive to this that when they go to bed, all of a sudden their brain’s aroused, because normally they’re watching a basketball game or reading a favorite book.”

Which means the fix is what sleep researchers have recommended all along: no books, no Leno, and definitely no laptop when you’re under the covers. Sex is fine — it is, after all, nature’s perfect sleep aid.

Source…

7 Muscle Myths.

Fact vs. Faction
The guy lifting beside you looks like he should write the book on muscle. Talks like it, too. He’s worked out since the seventh grade, he played D-1 football, and he’s big.

But that doesn’t mean he knows what he’s talking about. Starting now, ignore him.

The gym is infested with bad information. Lies that start with well-intentioned gym teachers trickle down to students who become coaches, trainers, or know-it-all gym-rat preachers. Lies morph into myths that endure because we don’t ask questions, for fear of looking stupid.
Scientists, on the other hand, gladly look stupid–that’s why they’re so darn smart. Plus, they have cool human-performance laboratories where they can prove or disprove theories and myths.

Here’s what top exercise scientists and expert trainers have to say about the crap that’s passed around in gyms. Listen up and learn. Then go ahead, question it.

Myth #1 Lifting incredibly slowly builds incredibly big muscles.
Lifting super slowly produces superlong workouts–and that’s it. University of Alabama researchers recently studied two groups of lifters doing a 29-minute workout. One group performed exercises using a 5-second up phase and a 10-second down phase, the other a more traditional approach of 1 second up and 1 second down. The faster group burned 71 percent more calories and lifted 250 percent more weight than the superslow lifters.

The real expert says: “The best increases in strength are achieved by doing the up phase as rapidly as possible,” says Gary Hunter, Ph.D., C.S.C.S., the lead study author. “Lower the weight more slowly and under control.” There’s greater potential for growth during the lowering phase, and when you lower with control, there’s less chance of injury.

Myth #2 If you eat more protein, you’ll build more muscle.
To a point, sure. But put down the shake for a sec. Protein promotes the muscle-building process, called protein synthesis, “but you don’t need exorbitant amounts to do this,” says John Ivy, Ph.D., coauthor of Nutrient Timing. If you’re working out hard, consuming more than 0.9 to 1.25 grams of protein per pound of body weight is a waste. Excess protein breaks down into amino acids and nitrogen, which are either excreted or converted into carbohydrates and stored.

The real expert says: More important is when you consume protein, and that you have the right balance of carbohydrates with it. Have a postworkout shake of three parts carbohydrates and one part protein. Eat a meal several hours later, and then reverse that ratio in your snack after another few hours, says Ivy. “This will keep protein synthesis going by maintaining high amino acid concentrations in the blood.”

Myth #3 Leg extensions are safer for your knees than squats.
And cotton swabs are dangerous when you push them too far into your ears. It’s a matter of knowing what you’re doing. A recent study in Medicine & Science in Sports & Exercise found that “open-chain” exercises–those in which a single joint is activated, such as the leg extension–are potentially more dangerous than closed-chain moves–those that engage multiple joints, such as the squat and the leg press. The study found that leg extensions activate your quadriceps muscles slightly independently of each other, and just a 5-millisecond difference in activation causes uneven compression between the patella (kneecap) and thighbone, says Anki Stensdotter, the lead study author.

The real expert says: “The knee joint is controlled by the quadriceps and the hamstrings. Balanced muscle activity keeps the patella in place and appears to be more easily attained in closed-chain exercises,” says Stensdotter. To squat safely, hold your back as upright as possible and lower your body until your thighs are parallel to the floor (or at least as far as you can go without discomfort in your knees). Try front squats if you find yourself leaning forward. Although it’s a more advanced move, the weight rests on the fronts of your shoulders, helping to keep your back upright, Stensdotter says.

Myth #4 Never exercise a sore muscle.
Before you skip that workout, determine how sore you really are. “If your muscle is sore to the touch or the soreness limits your range of motion, it’s best that you give the muscle at least another day of rest,” says Alan Mikesky, Ph.D., director of the human performance and biomechanics laboratory at Indiana University-Purdue University at Indianapolis. In less severe instances, an “active rest” involving light aerobic activity and stretching, and even light lifting, can help alleviate some of the soreness. “Light activity stimulates bloodflow through the muscles, which removes waste products to help in the repair process,” says David Docherty, Ph.D., a professor of exercise science at the University of Victoria in Canada.

The real expert says: If you’re not sore to the touch and you have your full range of motion, go to the gym. Start with 10 minutes of cycling, then exercise the achy muscle by performing no more than three sets of 10 to 15 repetitions using a weight that’s no heavier than 30 percent of your one-rep maximum, says Docherty.

Myth #5 Stretching prevents injuries.
Maybe if you’re a figure skater. Researchers at the Centers for Disease Control and Prevention reviewed more than 350 studies and articles examining the relationship between stretching and injuries and concluded that stretching during a warmup has little effect on injury prevention. “Stretching increases flexibility, but most injuries occur within the normal range of motion,” says Julie Gilchrist, M.D., one of the study’s researchers. “Stretching and warming up have just gone together for decades. It’s simply what’s done, and it hasn’t been approached through rigorous science.”

The real expert says: Warming up is what prevents injury, by slowly increasing your bloodflow and giving your muscles a chance to prepare for the upcoming activity. To this end, Dr. Gilchrist suggests a thorough warmup, as well as conditioning for your particular sport. Of course, flexibility is a good thing. If you need to increase yours so it’s in the normal range (touching your toes without bending your knees, for instance), do your stretching when your muscles are already warm.

Myth #6 You need a Swiss ball to build a stronger chest and shoulders.
Don’t abandon your trusty bench for exercises like the chest press and shoulder press if your goal is strength and size. “The reason people are using the ball and getting gains is because they’re weak as kittens to begin with,” says Craig Ballantyne, C.S.C.S. You have to reduce the weight in order to press on a Swiss ball, and this means you get less out of the exercise, he says.

The real expert says: A Swiss ball is great for variety, but center your chest and shoulder routines on exercises that are performed on a stable surface, Ballantyne says. Then use the ball to work your abs.

Myth #7 Always work out with free weights.
Sometimes machines can build muscle better–for instance, when you need to isolate specific muscles after an injury, or when you’re too inexperienced to perform a free-weight exercise. If you can’t complete a pullup, you won’t build your back muscles. So do lat pulldowns to develop strength in this range of motion, says Greg Haff, Ph.D., director of the strength research laboratory at Midwestern State University in Wichita Falls, Texas.

The real expert says: “Initially, novice athletes will see benefits with either machines or free weights, but as you become more trained, free weights should make up the major portion of your training program,” says Haff. Free-weight exercises mimic athletic moves and generally activate more muscle mass. If you’re a seasoned lifter, free weights are your best tools to build strength or burn fat.

Source…

Mountain Biking Tips and Tricks.

Filip Meirhaeghe isn’t used to standing still. But high on a hill overlooking Quebec’s St. Lawrence River, on a narrow ribbon of muddy trail spiked with snot-slick rocks, the best mountain biker in the world has stopped pedaling.

In fact, he’s hovering over me, inspecting a flap of skin ripped from my right knee courtesy of a rain-slicked root. “You have too much air pressure in your tires,” he says, with an I’ve-seen-worse shrug. He gives my rear tire a cantaloupe squeeze, then wheels around and disappears into the brush.

It’s choice nuggets of wisdom like this (and maybe his mammoth thighs, zeppelin-size lungs, and years in the saddle) that made Meirhaeghe the 2003 cross-country world champion and a former kingpin on the balls-to-the-wall downhill cicruit. They also make him the perfect two-wheeled trail guide for the bruising, top-notch course I’ve only just begun to tackle.
Meirhaeghe’s mission: To shred my riding style in search of the most common mistakes that you’ll make on the trail, and the easy fixes that you, I, and even some of his rivals could benefit from. Listen up–or learn the hard way.

Trail Trick # 1: Deflate Your Tires
Make sure your tires are primed to handle off-road terrain. At 45 psi, mine were overinflated–pumped for a paved bike path, where a stiff, unforgiving tire makes you more efficient. (Road-bike tires are often inflated to more than 100 psi.) At Meirhaeghe’s suggestion, I drop my pressure to 30 psi and notice the difference right away. My tires envelop the terrain instead of riding on top of it, and cushion blows on the tough stuff. The hidden benefit: You’re less likely to blow a tire when you slam into protruding rocks.

Trail Trick #2: Don’t Steer
Your bike has shocks, so use them. Cautiously picking your way between obstacles will only slow you down and mess with your center of gravity. “The straightest line is the fastest and the easiest,” says Meirhaeghe, before making a neat bell curve over a giant boulder blocking our path while I grab a fistful of brakes and zigzag my way around it. Practice scaling smaller roots and rocks first, keeping your eyes at least a dozen feet ahead on the trail. Then move on to larger obstacles, such as timbers or fallen trees placed midtrail as speed bumps or “stunts.” See “Steal These Moves” for the technique.

Trail Trick #3: Shhhhhh!
“Be one with your bike,” Meirhaeghe says, waxing Caddyshack during our first steep drop, a rubble-strewn wasteland leading down into a valley. “Try to ride so that it is as quiet as possible.” When your bike makes noise, he explains, you’re losing speed because you’re hitting obstacles or shifting incorrectly. And, sure enough, Meirhaeghe’s bike is ninja-silent as he whizzes down the trail, while mine clanks and rattles with all the stealth of an Abrams tank.
The key is keeping your arms and legs loose, using your body as a second set of shocks to absorb whatever the ground dishes out. The ground comes up, you crouch down–and your center of gravity stays put. Keep your joints bent slightly, ready to flex with the bike. You’ll not only retain better control of your ride and prevent yourself from being bucked off by a dirt speed bump, but you’ll also be microadjusting your balance to the terrain, making last-second swerves around boulders less precarious. Anything to stay in the saddle.

Trail Trick #4: Use Wheel Power
Cranking hard over slick rocks and roots can cause you to spin out, cutting your speed, traction, and forward momentum. If you can’t make it up a hill on oomph alone, put the pedal down when it counts–on dirt. “Power the pedals before the root or rock, then let up as your rear wheel rolls over. Then start pedaling hard again,” Meirhaeghe advises. Use your head before you lose your head of steam: If you see a steep ascent looming on the horizon, kick in some extra legwork. You’ll need it on the way up.

Trail Trick # 5: Flex Your Abs
Descending a steep hill can be risky business, as aggressive braking can cause the front wheel to lock up and skid, especially on slick trails. The front brake is where you’ll find 80 percent of your stopping power, so you can’t ignore your left hand altogether. But turn your hands into a makeshift antilock brake system and you’ll keep control of your descent. Start to brake with your rear pads, then add in as much front as you can. Feather the brakes immediately if the front wheel begins to slide or, worse, lock up.
And don’t forget to shift your weight backward to keep yourself on the right side of the handlebar. Practice braking on flat, dry ground first, and you’ll get a feel for it without having to pick through grass for your missing teeth.

Trail Trick #6: Go Long
Hard riding is sort of like tequila: A little is a very good thing, but too much and you’ll find yourself on the rocks. “You shouldn’t do it more than two times each week,” says Meirhaeghe. Even if you’re riding only twice a week, make sure one of those days is a long ride at a comfortable pace.
Long rides build endurance, the secret weapon of pro riders–it ensures that they always have a burst of speed left in reserve, even after a full day of riding, for attacking that last runoff chute, slippery boulder, or race to the finish.

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