What is hypertrophy

Hypertrophy is an increase or growth in muscle. There are two different types of hypertrophy myofibrillar and sarcoplasmic hypertrophy. Sarcoplasmic hypertrophy happens when your muscles size growth but without the same increase in muscular strength which causes your muscle to increase at more than the tissues of your muscle. This kind of hypertrophy is what bodybuilders desire, as their primary concern is to get as big as possible. Strength is secondary. Myofibrillar hypertrophy happens when your muscle tissue density is growing. This means you strength us increasing, but not necessarily gaining size at the same rate.

Before you feel the need to pick one side, the reality is that no exercise is entirely one or the other. Exercises are a combination of the two. You can, however, do exercises which either favors myofibrillar or sarcoplasmic hypertrophy. It depends on what your goals are. As discussed above, if you want to become a bodybuilder, you should focus on achieving sarcoplasmic hypertrophy. If you are an athlete myofibrillar hypertrophy is the best to maximize your strength without having to carry excess mass. Here are some exercise guidelines to follow to achieve hypertrophy.

Rest in-between time sets

The time you take rest between sets should be longer for sarcoplasmic, and shorter for myofibrillar. If you want more than the tissues of your muscle sarcoplasmic you should rest for about 1-3 minutes between sets for if you want myofibrillar rest for about 3-6 minutes. The longer rest time is because your aim is to lift heavier weights, you want to give your muscles more time to rest so they can lift as much weight as possible

Remember there is no quick fix for achieving muscle hypertrophy, nor will the journey be a short, easy one. Muscle growth will take time and lots of patience. But with dedication and consistency, you can achieve the muscles you have always dreamed of.


How much water can a water filter pitcher purify

Water filter is used to do away with impurities in tap water such as mercury, cadmium, copper, zinc, odor and taste from chlorine. Pitcher water filters which are common make use of activated granulated charcoal so as to remove the contaminants. Such filters are quite cheap compared to other types of water filters but they require more frequent replacements.

For optimum performance of your water filter each time you are using it you need to change it regularly. Users who make use of hard water, however, should do the changes more frequently compared to the others. So as to keep a good track of the amount of water you have used which determines when the changing is to be done, activate an electronic indicator which shows when changing is due or else after installation cling a calendar so as to keep a new and good track. The replacement of filter is depended on the product type and filter type. Read more about this here

When to change the filter

The time as to when the water filter should be replaced depends on some aspects. The life cycle of water filters is an estimation done by measuring water galloons. The guideline is however just an estimation done averagely and so cannot be said to be the standard measure since different households consume different amounts of water. Some of the key factors which could have an impact on your filter life include:

  • The general water condition as per the much which should be filtered and the contaminants
  • If you make use of hard water which is water containing heavy minerals as such leads to building up of the scale hence clogging the filter
  • How effectively the previous water underwent filtration or treatment
  • If the family consumes plus water from the estimated family average use

Once the filter is clogged and no replacement is done, the filter ends up becoming useless and ineffective and hence requires replacement.

Indicators that the pitcher water filter should be replaced

There are signs which should easily indicate that the filter requires immediate replacement. Some of these include:

  • If you smell some order in that water or even in a case where the water has a very unpleasant taste
  • In case of gradual water pressure decrease which is also a sign of the need for a new filter
  • There are some which come fitted with visual indication normally on filters that have clear containers and through such, you will be able to establish if there is a need to replace

Always consider checking the maximum amounts of water to use with the filter from guidelines given by the manufacturer to ensure no exceeding

Importance of changing water filter

Through replacing of the water filter, you ensure the effective functioning of that filtration system. Always ensure to have an extra filter at hand so as to conveniently make any needed replacements immediately.

Regular checks and replacements when required also enable the user to continually enjoy filtered water free from contaminants. If it’s done apart from the contaminants, the water flow becomes very low and hence very poorly functioning system.


Tips and tricks to setting up your camping hammock

Camping hammocks are fast becoming favorite equipment for most hikers and campers because they are easily portable. The primary reasons why most individuals like them are because they are comfortable to lounge in, fun, and easy to set up. No matter which type of camping hammock you are using, you should embrace some tips to get a perfect night’s sleep. Below are 4 tips and tricks to setting up your hammock perfectly but you can also read more about this at outdoorsleepinggear.com.

Hang Your Hammock With a Good Sag

Majority of campers try to tie up a hammock tightly between the anchor points. This causes a cocooning effect that squeezes your shoulders bowing your back uncomfortably. It is advisable to hang your hammock with a proper sag approximately 30 degrees from horizontal. This is a crucial tip to making your hammock more comfortable. Additionally, a deep sag lowers the center of gravity thus your hammock will be more stable.

Lay Diagonally

You can now lay diagonally across the fabric after you have got a right sag. You will be amazed at how you will feel comfortable as your body reclines ergonomically flat and your head and feet drop down across the hammock because they are designed to work this way.

Your Foot End Should Be Raised Higher

For instance, your body may slide to the middle of the hammock naturally which seems to be uncomfortable. Try hanging the foot side of the hammock about 7 to 9 inches higher to prevent any sliding. This helps keep your heavy body from sliding into the middle.

Try a Knee Pillow

When lying diagonally, you may feel a strong ridge under your legs depending on how tall you are and the size of your hammock. This may lead to hypertension on your knees. Place some padding under your knees to relieve this pressure. A Small pillow or extra clothes would work great. To ensure you lie diagonally without hypertension, it is advisable you use longer, and not wider hammock because they are more comfortable.

Medical Conditions That Could Lower Platelet Count

The platelet count of a healthy person would range from 150,000 to 450,000 per microliter. If your platelet count goes lower than 150,000, you could have thrombocytopenia. You could experience excessive bleeding on the nose and gums, fatigue, prolonged bleeding of cuts, as well as bruising in different parts of your body. Low platelet count can be caused by some certain medical issues. If you are experiencing any of the following, you might want to check out this take on how to get your platelet count back to normal and talk to your doctor about it. Medical conditions that can cause low platelet count:


Bacterial Infections


In Blood Bacteria can contaminate the blood and would damage the different blood cells, affecting how they develop and function. When you have an infection in the blood, you would need to get immediate medical attention. Consult your doctor about medication or treatment you can take to address the issue.


Dengue Fever


The dengue virus is carried by mosquitoes and is transmitted in the blood when bitten by these pesky bugs. Once you have dengue fever, you would immediately experience a drop in your platelet count. In many cases, doctors are able to identify dengue fever by performing CBC on the patients. Other symptoms of dengue fever include very high body temperatures, skin rashes, headache and pain on the joints and muscles in different parts of the body. Patients with dengue fever should be isolated and treated immediately to prevent the spreading the virus.




Asthma patients, especially children, would experience some symptoms of thrombocytopenia, too. Studies have shown that low platelet count is observed in younger people with allergies and asthma because of the inflammation that is induced by cytokines.




This is another disease that is carried by mosquitoes. The symptoms of malaria are similar to the symptoms of patients with dengue fever. However, severe cases of malaria can cause coma, yellow skin, seizures and even death. Patients who have malaria also have alarming low platelet count.




This kind of disease, especially aplastic anemia, is mostly hereditary. But, in some cases, it could be caused by radiation, immune-related diseases, infection and even exposure to certain chemicals. Aplastic anemia is when the hematopoietic stem cells in the bone marrow get damaged. Because of this, the productions of blood cells get negatively affected as well.




Specific types of cancer strike certain parts of the body that are responsible for the production, development, and activation of blood cells. These cancers can cause the platelet counts to drop drastically. Aside from this, the treatment that patients undergo like chemotherapy can lower the damage of platelets and also make the platelet level go down.




When pregnant women do not take care of themselves and not take proper nutrition, there is a tendency that their platelet count would drop. That is why, it is important for them to follow a balanced diet consisting of fresh fruits and vegetables rich in vitamins K, A, B12 and folate.

Wise Choices for Your Exercise Routine

Have you recently realized that you have become very stiff and that you have gained a lot of weight due to your lifestyle? Have you realized that it is the perfect moment for you to make a lifestyle change and introduce a healthy exercising routine in your life, combined with a healthy diet? If you are willing to make such a change, I strongly advise you to direct your attention towards foam rolling. Foam rolling has gained a lot of popularity from the general public in the last few years and this is because researchers have realized that it can be valuable not only for athletes. What you need to know about foam rolling is that it was recently used only by trainers, to help athletes reduce the recovery time after an injury and to help them become more flexible before big competitions and by healthcare providers for physical therapy patients. Foam rolling proved to be highly efficient in improving the flexibility of the person who performed this type of exercises, allowing the person to perform a wider range of movements. Foam rolling also helped reduce muscle soreness after intense exercise and it helped relieve muscle tension. Researchers realized that foam rolling can be an excellent form of self-massage for the general public as well, a type of exercising that can help people become more flexible, get rid of the tension in the muscles and basically relax and forget about the daily stress. This is how we have reached the point at which foam rolling is the new craze in Yoga and Pilates.

If you are ready to test foam rolling and its benefits, you should check out myfoamrollers.com. Check out this site because their rumble roller reviews are helpful in offering you a clear image of which are the types of foam rollers now on the market that have proved to be of a high quality. It is important for you to opt for a quality foam roller, one that has the right density and the right texture, one that has the right form and that can help you obtain excellent results from your exercise routine. Check out the website mentioned above because it is with its help that you will manage to opt for the right accessory, the one that will allow you to enjoy the benefits of foam rolling to the fullest. If you are ready to introduce an exercising routine in your life and you don’t know what to choose, then foam rolling is our recommendation for you. We can assure you of the fact that you are going to be pleased with its benefits and impressed with how fast these benefits will appear. Don’t you think that there are enough reasons for you to learn more about foam rolling and learn some foam rolling exercises? We can guarantee the fact that you are going to be thrilled with the choice and this is because foam rolling will help improve your health and help you feel more relaxed, no matter the amount of stress that you have to deal throughout the day.


Choose Diet Soda and Eat Fruits When Craving for Sweets

For most people, it can be really hard to cut down on calories as well as measure portion size and to end up realizing just how many calories they are really eating. Nonetheless, drinks high on sugar and sweets like candies and chocolates are one of the aspects that contributes at least one fourth to one third or many people’s daily calorie intake. You can easily cut down 80 to 1,600 calories or may be even more if you give up on these temptations; depending on how many of these you consume every day.

A 100g bar of chocolate contains around 500 calories, while a bottle of a 2 litre of soda has about 800 calories. In comparison, diet sodas have close to zero or zero calories and a medium sized banana has only 100 calories. Eat fruits instead of a bar of chocolates if you’re craving for something sweet to eat or have some handful of nuts.

Give Some Time to Meditate and Stretch When Stressed of Feeling Fatigued

It is important to do some static stretches after every workout, whether it be running or weightlifting. However, stretching can also be used whenever you’re feeling a little agitated. Doing 10 to 15 minutes of stretching not only aid in alleviating muscle soreness and joint pains, but it will also help in relaxing your mind. Basically, your mind will be occupied with doing the stretches and forget about your stress and worries for the meantime.

Make sure to end these stretches with another 10 minutes of breathing slowly in a position where you are comfortable. Try to clear your mind and start focusing on counting with each breath. Once you reach ten, start over from one. Stress management is essential to keep your mind and body in great health and will keep you from emotional eating.

Walk a Total of 1 to 2 Hours a Day

This is the simplest and easiest hobby to acquire and is really great for both your weight loss and heart. It may not burn that much calories compared to running, or circuit training, but it is much easier and you will be less likely to skip a bout and will not mind doing it for an hour or two at a time.

You can do this by parking a bit further away from your home, using the stairs more often, and going shopping with your friends or taking your dog out for a walk. You can also do some chores around the house for such as doing at least 30 to 60 minutes of vacuuming or dusting and washing dishes. These simple tasks can help you burn calories that can make a difference to your body.

Watch TV and Do Some Cardio

If you can, invest in an exercise machine and place it in your living room. You can get a quick round of cardio while you are watching your favourite TV show or listening to an audio book.