Is Caffeine Safe?

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Caffeine?
What’s the safe daily amount?

The FDA in the States say no more than 400g per day – total.

So here’s the truth about caffeine.

First, some caffeine is fine. And yes, some coffee is fine too. In fact, it’s been linked to health benefits, and it’s no longer a banned substance in Sport (because the more you have the more you need for any advantage in performance).

The problem, of course, is with too much caffeine. From jitters to anxiety to visits to A&E with suspected cardiac problems. The world has over-caffeinating itself to the point of addiction.

Coca-Cola. It’s a caffeine lightweight at about 50mg per can.

Diet pills often provide a potentially nasty 200mg per serving, and often recommend three servings per day. That can be a BIG problem.

Caffeine is found in cold and flu medications and energy drinks too….

Red Bull. A small can packs only 80mg.

Did you know that each can of Monster gives you 160mg of caffeine?

At Starbucks, a venti-sized brewed coffee exceeds the FDA’s daily recommended limit with a whopping 415mg of caffeine.
That said, a “short” 8oz cup provides only 75mg. So if you go to Starbucks, take it easy on their monstrous sized beverages.

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#2 Fitness Myth Fail : Stretching Pre workout

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Yet another published almost truth!
It’s been known since the early 90’s that Pre exercise stretching does not prevent injuries.
It’s also accepted that stretching a cold muscle is worse for performance than not stretching at all.
What benefit do we get from stretching? It allows an instructor to observe and evaluate a client.
Dynamic stretches are a great way to warmup before a workout, when done properly.

So, here is the myth – as is- followed by my comments…..
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#2 Myth: Stretch Before You Work Out
Stretching before working out actually weakens your muscles by 30%. Pre-game stretching could actually increase your risk of injury. You are better off doing your stretching after a workout; try lifting some light weights to warm up, or doing a little walking before cardio.

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Post Exercise stretching – always a sensible part of your workout. To allow your muscles to return to their Pre-exercise condition/length. Longer, held stretches to increase flexibility and support joint mobility must be a good ides.

Using light weights to warm-up should only EVER follow a series of mobility exercises. It’s a good idea to practise your chosen routine with a reduced load – but just picking up light weights and going for it is poor preparation – unless of course your workouts are not really that challenging.