Calories in Cheese Calzones

Although cheese calzones tend to contain fewer calories than pepperoni calzones, they are not low-calorie meals. Cheese is high in fat, so calories can add up quickly; check nutrition facts closely if you are trying to lose weight.
Online nutrition resource the Daily Plate explains that a 364-g cheese calzone contains 840 calories. If you base your diet on the suggested intake of 2,000 calories daily, then this calzone provides 42 percent of your daily calories. According to Nutristrategy, it would take more than two hours of high-impact aerobics to burn off 840 calories.
Cheese calzones are high in fat. The Daily Plate notes that a 364-g cheese calzone contains 34 g of calories, with 15 g of saturated fat. The American Heart Association warns that saturated fat may increase your risk of heart disease, and recommends limiting daily intake to 16 g.
Cheese calzones are also rich in protein. The Daily Plate notes that one 364-g cheese calzone provides 34 g of protein. Protein is a vital nutrient that is present in every cell in your body, according to the National Library of Medicine and National Institutes of Health. The organizations suggest consuming 50 to 65 g of protein daily.
Cheese calzones also contain a lot of carbohydrates. The nutrition facts at the Daily Plate note that one 364-g calzone contains 101 g of carbohydrates, which are your body’s main source of energy.

Circuit Training Vs. Strength Training

Regardless of your fitness level, your weight-training routine greatly influences your fitness outcomes. Seemingly minor differences between circuit- and strength-training cultivate different aspects of muscular health and should be evaluated. For instance, one targets endurance while the other does not. Understanding program variations enables you to know which program fits best with your specific personal fitness goals.
Measurable characteristics of muscular fitness include strength, endurance and size. Strength regulates maximal force production during a single contraction while endurance influences ability to repeat a sub-maximal contraction over time — walking, jogging and jumping rope require muscular endurance. Traditional strength programs focus on maximal strength production while typical circuit training routines target muscular endurance at the expense of strength gains, as noted by the National Strength and Conditioning Association (NSCA).
Circuit training involves four to 12 exercise stations within each 20- to 50-minute session, as stated by the American Council on Exercise. According to ACE, weight-training circuits use large muscle groups first and require 10 to 20 repetitions per station. On the other hand, strength-training programs require up to five sets of one to eight repetitions, as defined by the NSCA. Due to increased repetition performance, circuit training enhances muscular endurance.
An inverse relationship exists between lifting load and repetitions performed. Circuit-training promotes high-repetition performance using weight-lifting loads of 50 to 70 percent maximal ability, according to ACE. Alternatively, strength training targets heavy lifting with loads of 80 to 100 percent maximal ability. Strength-training loads recruit greater percentages of muscle mass — resulting in superior strength adaptations.
Rest between sets dictates subsequent set performance. Circuit training targets muscular endurance by employing short rest periods, of 20 to 30 seconds, between stations, or sets. Strength-training success requires maximal-effort lifting during each set. Therefore, strength-training programs use rest periods of two to five minutes between sets, as prescribed by the NSCA. Longer rest periods enable full muscular recovery while shorter periods do not.
ACE suggests circuit training for overall fitness benefits. In addition, circuit training provides a full-body workout in a short amount of time. However, the NSCA states, strength and power athletes, such as football players and professional weightlifters, obtain greater training benefits from strength training over circuit training. Therefore, you must consider your own fitness requirements when choosing resistance-training routines. As always, consult a doctor before starting a weight-training program.

Exercising With a Bruised Knee

A bruised knee can make exercising uncomfortable, but it doesn’t have to keep you sidelined. Athletes, dancers and everyday people exercise with a bruised knee. If your doctor has given you the OK to workout, you can still do your cardio and strength-training exercises. Knowing what to do and what not to do can help you exercise safely until your knee is completely healed.
A bruised knee is an injury that generally results from falling onto your knee or being hit directly by an object. Your knee may turn black and blue, and you may experience swelling — as well as pain when you move it. A fall on a slippery driveway or getting hit on the knee by a flying racquetball can cause bruising. Repeated pressure on the knee — such as kneeling all the time — and overuse can also lead to a bruised knee.
Your pre-exercise routine can protect your knee as it heals and make exercising more comfortable. Warm up for five to 10 minutes with a light walk or slow bike ride before you start exercising. Wear a protective knee pad to avoid further injury. When your workout is complete, perform some stretches that increase flexibility in the muscles surrounding your knees. Include hamstring, quad and calf stretches as well as crossovers. Lie on your back to perform crossovers. Keep your left leg flat on the floor while bending your right leg at the knee. Raise your right knee slightly, and bring it over your body toward the left. Gently pull your knee toward the floor to feel a stretch. Stretch only far enough to feel the muscles stretching without any pain to your knee.
Following your exercise session, rest your bruised knee while applying ice. After the first day of injury to your knee, you should apply ice for 10 to 15 minutes, four times per day. On the first day, you can apply ice for 15 minutes of every hour. You can also take an over-the-counter nonsteroidal anti-inflammatory medication or acetaminophen for pain relief.
You can still get your sweat on and enjoy an aerobic workout with a bruised knee. Exercises with a reduced impact or that don’t require your body to quickly change directions — like basketball — are effective choices when working out while your knee heals. Walk, bicycle or use an elliptical machine to perform your cardio workout. If you’d rather give your knee a break but don’t want to skip exercise altogether, you can go swimming. Get your strength training workout in by focusing on your upper body until the bruising goes down on your knee. Sit while doing bicep curls, tricep kickbacks. lateral pull-downs, and chest and shoulder presses.
Exercises that involve high impact to your knees, such as plyometrics or sprinting, or a quick change of direction should be avoided while your bruised knee heals. Skip tennis, racquetball, football and basketball until your knee is better. If you suddenly can’t bear weight on your bruised knee, you have increased swelling and bluish calf discoloration, or if your knee buckles, stop exercising and see your physician.

What Is the Most Important Position on a Soccer Field?

Soccer is the consummate team sport, and it is nearly impossible to single out one specific position as the most important for a team’s 11 players. Each position comes with its own responsibilities, demands and required skills, and those will vary based on tactics, style of play, the run of play — or how the game is unfolding for each team — and many other factors.
It¡¯s impossible to lose if the opposition fails to put the ball in the net. Spanning 24 feet across and 8 feet tall, the goalkeeper¡¯s priority is protecting that 192 square feet between the woodwork. Keepers must possess tremendous leadership in organizing the defense, instincts and anticipation, good hands, and must be fearless in coming off their line to cut down angles, deny crosses and one-on-one scoring chances. A strong leg doesn¡¯t hurt either, nor does the ability to distribute on the counterattack after a big save.
Conversely, it¡¯s impossible to win if the team can¡¯t find the back of the opponent¡¯s net. The forwards and strikers are charged with much of the goal-scoring responsibility, which is fair considering they spend nearly the entire game in the attacking half of the field. Strikers should be able to finish with either foot, in the air and in traffic. Offensive positioning, timing their runs and possessing a lot of pace — the ability to run away from defenders — are crucial to the success of strikers.
The centerbacks, who mostly play in tandem, are looked to for defensive leadership, especially when setting the back line. This partnership¡¯s major focus is marking the opponent¡¯s forwards and quelling any opposing attack. Centerbacks are proficient in the air in both boxes, especially during crosses in the defensive box and corner kicks in the offensive box. After stopping the opponent¡¯s advance, it is sometimes the job of the centerbacks to deliver the key pass to commence a counterattack.
The wings — whether it be the more defensive-minded fullbacks, the attack-minded left and right wingers, or the right and left midfielders — run up and down the flanks, often overlap with their teammates to join the attack, and deliver pinpoint crosses or cut inside to create chances. Though they play on one side of the field, these players must have two solid feet and have to be in shape to run long distances and to convert from offense to defense. Fullbacks also carry the responsibility of marking attackers, specifically the wingers on the opposing side.
The central midfielders must be able to do a little of everything. Traits they must possess include vision and creativity, passing precision, sticky feet while dribbling and keeping possession, stamina and pace to run from box to box, strength to hold off opponents and finishing skills when presented with chances in the attacking third. These players must also be cerebral, as they dictate tempo and often switch the play from one side of the field to the other. Modern formations employ midfield specialists, like the defensive, or holding midfielders; as well as attacking midfielders, called three-quarters players, or ¡°trequartistas.¡± Some of the biggest names in the sport have played the No. 10 position, including Pele, Diego Maradona, Juan Roman Riquelme, Johan Cruyff, Roberto Baggio, Zenidine Zidane, Landon Donovan and Wayne Rooney.

Grants for Public School Athletic and Baseball Facilities

Public schools often have a difficult time securing money for extracurricular activities such as sports. Several foundations help fill this gap by providing grants for public school athletic and baseball facilities so that students can play and enjoy sports.
The Baseball Tomorrow Fund is one of the most prominent providers of grants to public schools for athletic and baseball facilities. The fund is a joint project of Major League Baseball and the Major League Baseball Players’ Union Fund. Grants from the Baseball Tomorrow Fund can be used to encourage student participation in baseball and softball by constructing new fields, purchasing uniforms and for other baseball- and softball-related expenses. Baseball Tomorrow Fund 245 Park Ave. New York, NY 10167 212- 931-7800 mlb.mlb.com/mlb/official_info/community/btf.jsp
The NFL Network, a TV network that covers the National Football League, also provides grants to schools in need to help them provide or update athletic facilities. The money can also be used to purchase equipment, pay teacher and coach salaries, and create a physical education program appropriate for students in middle and high schools. NFL Network 10950 Washington Blvd. Suite 100 Culver City, CA 90232 310-840-4635 www.keepgyminschool.com/
To encourage public schools to offer athletic facilities for soccer players, the U.S. Soccer Foundation makes two types of field grants available to needy schools. The first type, the Field Grant, provides funds for schools to install natural grass soccer fields. The second type, the Synthetic Field Grant, provides funds for schools to install synthetic soccer fields indoors or outdoors. The U.S. Soccer Foundation also provides grants to fund public school soccer programs. U.S. Soccer Foundation 1211 Connecticut Ave. NW Suite 500 Washington, DC 20036 202-872-9277 www.ussoccerfoundation.org/site/c.ipIQKXOvFoG/b.5353055/k.BE1E/Home.htm
The Charlotte Martin Foundation provides money to public schools in Alaska, Idaho, Montana, Oregon and Washington. This money is used to provide sports opportunities for underprivileged schoolchildren, especially those who live in rural areas without access to sports facilities. Money can be used to pay for athletic and baseball facilities in the public schools that receive them.

How to Run Faster in Football

Speed in football is an important factor in determining the outcome of games. A running back who can get to the corner and turn upfield faster than the defense can get there has a great opportunity to make a big play. A receiver who can catch a ball in stride and turn on the speed can make a memorable touchdown. Building speed in football is a function of drills to build speed and the ability to rise to the moment so you can overpower and outrun your competition.
Run football shuttle drills to build explosive speed and stamina in games. Start at the goal line and sprint to the 10-yard line and back. Then turn and sprint to the 20 and back, the 30 and back, and the 40 and back. Take a one-minute break and repeat the set.
Run hills to build speed and explosive strength in your legs. Run 60 feet uphill to build power and explosiveness and run 60 feet downhill to build a consistent stride and balance. Perform five reps of hill running per day during the offseason to become and explosive runner on the field. This was the practice of Hall of Famers Jerry Rice and Walter Payton throughout their careers.
Build explosive power in your legs by working in the weight room. The stronger you are in your legs, hips and core muscles the faster you will be able to run. To build speed with weight training, do exercises like the leg press, lunge and dead lift to build speed. Take a barbell on the back of your shoulders to perform the lunge. Place your right foot about 18 inches in front of your left foot. Lunge forward so your left leg is straight and your right thigh is parallel to the ground. Do this 10 times and then there peat the drill with your left foot in front of your right.
Run team relays to build team speed and competitiveness. Place two footballs at midfield. Line half your team up at one 25-yard line and the other half at the opposite 25. On the coach’s whistle, the first player in each line will sprint to midfield and pick up the football. They will then sprint back and hand it to the second player waiting on line at the 25-yard line. That player will sprint to midfield with the ball, lay it down at that spot and sprint back to the 25, and tag the hand of the next player in line. The drill will go on in that manner until all players have run. That team that completes the drill first with all runners going at full speed wins the exercise.

The Benefits of Wearing Weight Lifting Gloves

Wearing weight lifting gloves is a personal choice. Some people swear by them and would not go to the gym without their weight lifting gloves. Others claim they interfere with their workout. You should consider the pros and cons of weight lifting gloves before making your decision.
Weight lifting gloves improve your grip on weights. Hands get sweaty during a workout. When they do, your hands can slip. This can be annoying if you are doing pull ups and keep falling off the bar. It is also dangerous if you are holding heavy weights over your body. Weight lifting gloves make workouts safer.
Lifting weights over long periods of time results in calluses and blisters on the hands. Some people find these unattractive and use weight lifting gloves to preserve the appearance of their hands. Even those people who do not mind tough hands can still benefit from weight lifting gloves. A tiny blister can prevent a weight lifter from using his hands that day. Weight lifting gloves prevent blisters.
Weight lifting gloves relieve pressure placed on your hands when lifting heavy weights. This allows you to move beyond the limitations of your hands. The chest and back muscles on most people can handle much more weight than their naked hands can support. Weight lifting gloves increase the pressure capacity on your hands.
Most weight lifting gloves also wrap around your wrists. This provides valuable support for the wrists while they support heavy weights. The material of the glove acts like extra ligaments and tendons while the wrist is bent backward. Weight lifting gloves help prevent wrist injuries in the gym.
Weight gloves with wrist straps can make you stronger. They do this by distributing the weight being lifted across the forearms instead of making your fingers hold it all. This is especially effective in pulling exercises like deadlifts or upright rows. Weight gloves with wrist straps allow you to lift much more weight than you could with just your hands.

How Do I Treat a Canker Sore With Salt?

According to Medline Plus, women develop canker sores more often than men, and they typically strike first when the sufferer is between 10 and 40 years of age. Benign canker sores are different than fever blisters, which are contagious blisters, and cold sores caused by the herpes simplex virus type 1.
Canker sores — also called mouth ulcers, aphthous stomatitis, aphthae or ulcerative stomatitis — affect the gumline, soft palate, tongue, soft palate, and inner lips and cheeks. Medline Plus describes the sores as white or yellow surrounded by a red area and says that they can be quite painful. Canker sores are usually under 1cm in diameter but can sometimes be larger. They appear as a single sore or in a group of sores called a crop. The sores often recur, but not usually in the same location, which is the case with fever blisters.
Canker sores appear for many reasons, but sometimes they have no apparent or detectable cause, says Medline Plus. Health 911 lists some of the causes for canker sores as stress, some foods — especially citrus juice and fruit — allergies, injury from brushing too hard or biting down on a sharp piece of food, dental work, acidity in the stomach, celiac disease and deficiencies of nutrients such as B12, folic acid, iron and zinc. Medline Plus describes additional causes as a family history of canker sores, problems with the immune system, hormonal changes and menstrual periods.
When canker sores are just beginning, the sufferer usually feels a burning, tingling sensation in the area where the sore will appear, says Medline Plus. Soon, the tingling area swells into a red bump, which develops into the open ulcer characteristic of the canker sore. Along with the canker sores, some people may experience swollen lymph nodes, fever and even a general feeling of uneasiness. The healing time is typically one to three weeks, but larger sores may take up to four weeks to completely heal.
Some remedies using salt have been suggested as helping reduce the severity and pain and speeding healing of canker sores. Health 911 suggests gargling with 1 tsp. soda and a pinch of salt dissolved in 1 cup of warm water. Gargle with this solution at the first sign of the canker sore. Another treatment using salt requires 2 tbsp. of salt dissolved in 6 oz. of warm water. Rinse the mouth with this solution three to four times a day to draw fluid out of the sore, helping it heal. A third suggestion from Health 911 requires 1/4 tsp. salt, 1/2 tsp. goldenseal powder and 1 cup warm water. Rinse the mouth several times a day. A pinch of powdered goldenseal applied to the sore may help as well. A British study, according to SaveYourSmile, found that people suffering from canker sores often said that salt-water rinses, among several treatment options, were the least effective. However, because some people experience a benefit from the salt-water rinse — and the treatment is inexpensive — it is worth a try. SaveYourSmile recommends mixing 1 tsp. salt with a cup of warm water, swishing it around the mouth for a minute and then spitting it out. Medline Plus recommends rinsing the mouth with salt water or a mild mouthwash.
USA Today’s Health Encyclopedia — Diseases and Conditions reiterates the benefit some receive from salt-water rinses but also describes several other treatments. Xylocaine applied to the sore can numb the pain of a single sore, and anti-inflammatory steroid mouthwash or gel is more effective for those with several sores. While cimetidine, also known as the heartburn medication Tagamet, is not approved specifically for canker sores, some patients have found that it helps treat their canker sores. A few other treatments reported by Health Encyclopedia are avoiding irritating food, putting ice on the canker sore and rinsing the mouth with elixir of Benadryl or diluted hydrogen peroxide, both of which are available over the counter.

How to Increase Stamina for Basketball

Basketball requires speed, strength, quickness and overall athleticism. Conditioning drills for basketball can help you get in shape to play the game competitively. However, your coaches may push you very hard to get in the best shape possible because they want you to have stamina in the late stages of the game. This is where games are often won and lost; making the effort to build your stamina can have a dramatic impact on your game and your team’s win-loss record.
Run the “basketball mile” drill to build stamina and endurance. Start off jogging for 20 seconds, then increase your jog to a full-out run for 20 seconds. After the run, jump forward for 20 seconds and then finish the cycle by walking for 20 seconds. Do this until you have gone for one mile. Repeat three times per week.
Perform the “pyramid drill” to build your basketball endurance. Start off at the baseline and sprint to the opposite baseline. Do one push-up. Get up and sprint back to the starting baseline. Do two push-ups. Continue in this manner until you are doing five push-ups. Take a two-minute break and repeat the sprints, but this time do sit-ups instead of push-ups.
Start off at the free-throw line and make five consecutive free throws. After you have made your free throws, go under the boards and start tipping the ball off the backboard. Tip it 10 times in succession and go back to the free-throw line and make five more free throws. This will help you improve your concentration and your overall stamina.
Divide the team into two lines. The first group is going to the basket on the near side of the court and the other line is going to the basket on the far side of the court. On the coach’s signal, the first player in each line takes off for a layup. The idea is for the two lines to combine for 40 layups in a two-minute period. Take a one-minute break and repeat the drill. This will build speed and endurance.

Rowing Circuit Training

When it comes to a dry land regimen for rowing, one of the most effective methods to build strength and endurance is circuit training. By working through resistance exercises with short recovery periods, rowers can also learn how to navigate through fatigue. Performing circuits with lighter weights while sustaining a 70- to 80-percent heart rate for 30 to 40 minutes can complement your cardiovascular training.
To structure a circuit for training, aim for a minimum of eight to 12 exercises in which the load for each exercise is 30 to 60 percent of your one-rep maximum, according to the ¡°Handbook of Sports Medicine and Science, Rowing¡± by Niels Secher and Stefanos Volianitis. The menu of exercises will depend on the workout¡¯s objective, such as training for the core musculature, upper body, lower body or total body. You can perform the exercises according to time — 30 to 60 seconds per station with a 30-second rest interval — or number of reps. Try to include a few exercises that tax large muscle groups, such as cleans, squats or stepups, to boost the intensity of the circuit.
Types of rowing circuit training can range from a series of body-weight exercises to a combination of weight lifting with plyometric jumps. You can do an outdoor circuit which alternates between running and calisthenics. According to Declan Connolly at the University of Vermont¡¯s Human Performance Laboratory in his 1999 article ¡°In Form: Making the Transition to Longer Distances and Circuit Training¡± in ¡°Rowing News,¡± an example of a circuit you can do at home with a 45-pound bar includes the following sequence: 40 situps, 15 squats, 30 bent-over rows, 15 stepups for each leg, 30 pushups, 15 squats, 30 arm curls, 40 situps, 30 upright rows, 30 bench presses. Aim to complete the circuit two or three times for a duration of 20 to 30 minutes.
You can perform circuits that incorporate running outdoors or rowing indoors, which can improve endurance. For example, perform an outdoor circuit which combines running lengths and calisthenics. Begin with a five- to 10-minute warm-up and then run for three minutes. Stop and do 20 to 30 reps of an exercise, which can include jumping jacks, pushups, burpees, walking lunges or toe touches, according to rower Tom Bohrer, two-time Olympic silver medalist, in his 2005 article ¡°Circuit City¡± in ¡°Rowing News.¡± Repeat the running-exercise interval two or three more times and then do a five- to 10-minute cool-down. Bohrer also instructs a conditioning class for rowers in which an indoor circuit consists of two minutes of rowing on an erg followed by 60 seconds of exercise. Similar to the running circuit, perform a few sets of the rowing-exercise interval with the goal of maintaining a steady heart rate.
A rower¡¯s core musculature is responsible for transferring force from the body to the blade. Strong abdominals will not only improve your performance on the water but also prevent injury. Circuit training for your midsection can be done quickly in a small space with no equipment. For example, a core region circuit can consist of situps with a twist, supermans, standard crunches for the front abdominal wall, V-ups, oblique crunches for the muscles along the sides of your waist, hip thrusts, pushups and bicycle kicks. Perform 10 to 15 reps of each exercise, or 30 seconds on and 30 seconds off. Repeat the circuit two or three times.


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