Break through a fitness plateau. A few tips and tricks to keep training interesting.
I was stuck. Thousands of biceps curls for months on end, and nothing. Not even half an inch. My arms had simply stopped growing.
I took the Taoist approach: I quit trying. Instead of doing direct arm work, like curls, I concentrated on my chest, shoulders, and back, hitting them with heavy-lifting sets of chinups, rows, presses, and dips.
That's when it happened. My arms inflated.
Truth is, I hadn't really stopped working my arms. I was working them harder than ever—by association. The exercises I was using for my chest and back were also enlisting my biceps and triceps, stimulating more muscle fibers in different ways than with the arm isolation exercises.
My realisation:
Changing the training approach is the trigger for blasting through a frustrating fitness plateau, in either muscle or strength.
Weight loss plateaus
Weight-loss plateaus have many causes. Let's assume you've ruled out under eating (which triggers fat storage) and excessive stress (which releases cortisol, inhibiting fat loss). Your metabolism could just need a workout of its own: One intriguing plateau buster comes from a 2004 University of Colorado study, which linked increased "energy flux," or the total amount of calories your body processes in a day, to increased metabolism. Working out harder and eating more — while keeping the overall balance the same — could improve your ability to break down food.
A better way to blast your arms
Ditch the dumbbells and grab a Swiss-ball. Get down on the floor and assume a standard push-up position, with your hands resting on top of the ball. Keeping your hands planted, slowly roll your wrists onto the ball, followed by your forearms; stop when everything up to your elbows is touching. Slowly reverse the movement. Do only three sets of three repetitions in the beginning, and gradually build up to three sets of five. "This blasts your triceps because you have to stabilize the ball along with controlling your downward movement, it'll work the muscles better than any free-weight arm exercise can."
Thursday 29 April 2010
Tuesday 20 April 2010
Are Vibrating Plates Effective?
Are Vibrating Plates Effective?
Expensive Gimmick or a Genius Invention?
With a price tag of £3,000 - £5,000 per machine, you’d be justified in expecting a vibrating plate to do the exercise for you – which ironically it kind of does. This revolutionary piece of equipment has been all the rage with celebrities, who claim that the oscillating platform has transformed their bodies with minimal effort and no risk from injury.
The whole concept of losing weight and getting into shape simply by standing on a vibrating plate has invited huge media attention, all thanks to excellent marketing and celebrity endorsements. The notion of standing, sitting or lying on something that effectively does the exercise for you is every dieter’s dream – and the manufacturers know it. We live in a society where we want everything now and with minimal effort, and vibrating platforms appear to be that miracle ‘pill’ every dieter would die for. It intrigues me that these vibrating plates are marketed with claims that you can:
• Improve fitness levels
• Increase fat combustion
• Improve coordination
• Reduce stress
• Improve flexibility.
All of these miraculous results can apparently be achieved in 10–20 minutes without raising a sweat. It’s everyone’s dream. A quick 10 minutes’ standing on a vibrating platform and your workout is done – you can now spend more time in the pub rather than wasting time at the gym and wearing out your trainers!
The science behind these oscillating plates is actually quite interesting and despite the hint of sarcasm, some benefit can be gained for certain groups of people, such as injured sportsmen and women. If the claims are correct, exercises on the plate cause the muscles to contract 30–50 times a second, which will stimulate the metabolism to a point and possibly over time contribute to a degree of weight loss.
This is all well and good, but why not go for a brisk walk instead and if you want to lose weight by having your muscle violently vibrate, why not sit on the number 32 bus near the engine? That’ll make your legs vibrate and it doesn’t cost anywhere near £5,000.
Vibrating platforms are expensive that are marketed extremely well and, with the help of a few select celebrities (who don’t eat much), these machines claim to work miracles for fitness levels and weight loss in minimal time. If you have a spare £5,000 hanging around, a vibrating plate may very well add variety to your workout and if used regularly, it may help to tone the muscles and be very useful to hang your washing on.
I certainly wouldn’t rush out to buy one if you think it’s the answer to reducing your midriff, though!
Expensive Gimmick or a Genius Invention?
The whole concept of losing weight and getting into shape simply by standing on a vibrating plate has invited huge media attention, all thanks to excellent marketing and celebrity endorsements. The notion of standing, sitting or lying on something that effectively does the exercise for you is every dieter’s dream – and the manufacturers know it. We live in a society where we want everything now and with minimal effort, and vibrating platforms appear to be that miracle ‘pill’ every dieter would die for. It intrigues me that these vibrating plates are marketed with claims that you can:
• Improve fitness levels
• Increase fat combustion
• Improve coordination
• Reduce stress
• Improve flexibility.
All of these miraculous results can apparently be achieved in 10–20 minutes without raising a sweat. It’s everyone’s dream. A quick 10 minutes’ standing on a vibrating platform and your workout is done – you can now spend more time in the pub rather than wasting time at the gym and wearing out your trainers!
The science behind these oscillating plates is actually quite interesting and despite the hint of sarcasm, some benefit can be gained for certain groups of people, such as injured sportsmen and women. If the claims are correct, exercises on the plate cause the muscles to contract 30–50 times a second, which will stimulate the metabolism to a point and possibly over time contribute to a degree of weight loss.
Vibrating platforms are expensive that are marketed extremely well and, with the help of a few select celebrities (who don’t eat much), these machines claim to work miracles for fitness levels and weight loss in minimal time. If you have a spare £5,000 hanging around, a vibrating plate may very well add variety to your workout and if used regularly, it may help to tone the muscles and be very useful to hang your washing on.
I certainly wouldn’t rush out to buy one if you think it’s the answer to reducing your midriff, though!
Sunday 18 April 2010
The Health and Sports Benefits of Milk
The Health and Sports Benefits of Milk
The nine essential nutrients found in milk are critical to good health and the prevention of chronic disease. Research supports milk’s benefits for hypertension, bone health, osteoporosis and even certain types of cancer.
Hypertension:
Hypertension or high blood pressure afflicts one in five and is the leading cause of heart disease and stroke. Many studies suggest that fat free or low fat milk, as part of a low fat diet, may help reduce the risk of hypertension. Research shows that a low fat eating plan called "DASH" (Dietary Approaches to Stop Hypertension), which includes three servings of low fat dairy foods and 8 to 10 servings of fruits and vegetables, may help lower blood pressure as effectively as some medications. A clinical trial of the effects on blood pressure of reduced dietary sodium and the DASH dietary pattern has proved successful with consistent results.
Bone Health:
Including dairy products, like milk, cheese and yogurt to your menu when you’re dieting helps ensure that you’re not losing bone density along with the pounds. Dairy’s role in preventing osteoporosis, strengthening bones and providing calcium and other essential nutrients has long been established and lauded by the nutrition and science community. Dairy foods help to build your bone bank, which research shows plays an important role in helping reduce osteoporosis risk. A research review in the Journal of the American College of Nutrition examined 138 studies exploring the relationship between bone health and calcium intake and found overwhelming evidence that lifelong calcium intake is one of the most significant factors for reducing the risk of fracture due to osteoporosis.
Cancer:
Research shows people at risk for colon cancer may have another reason to consume at least three servings of dairy products per day. A study published in Nutrition and Cancer indicates that low fat dairy products – including low fat milk, cheese and yogurt – may help reduce the risk of colon cancer, the third leading cause of cancer deaths in the United States. This area of research is emerging. Comparison of calcium supplementation or low-fat dairy foods upon epithelial cell proliferation and differentiation, studies of the aforementioned shown positive and neutral benefits.
Nutrient Package:
No other foods offer quite the same nutrients as milk and dairy products. Most authorities, including the National Institutes of Health and the American Dietetic Association, recommend calcium-rich foods like low fat milk and dairy products – rather than supplements – as the preferred source of calcium. The American diet is chronically low in calcium – a nutrient that plays a valuable role in building strong bones and reducing the risk of osteoporosis. Research indicates calcium may also reduce high blood pressure and decrease the risk of heart disease and certain cancers. The latest evidence suggests that calcium may even help in the fight against obesity – which has become an epidemic in America. Studies indicate that calcium plays a role in the body’s natural fat burning ability and may make weight loss efforts more effective.
Milk – The New Sports Drink
There has been growing interest in the potential use of bovine milk as an exercise beverage, especially during recovery from resistance training and endurance sports. Based on the limited research, milk appears to be an effective post-resistance exercise beverage that results in favourable acute alterations in protein metabolism. Milk consumption acutely increases muscle protein synthesis, leading to an improved net muscle protein balance. Furthermore, when post-exercise milk consumption is combined with resistance training (12 weeks minimum), greater increases in muscle hypertrophy and lean mass have been observed. Although research with milk is limited, there is some evidence to suggest that milk may be an effective post-exercise beverage for endurance activities. Low-fat milk has been shown to be as effective, if not more effective, than commercially available sports drinks as a re-hydration beverage. Milk represents a more nutrient dense beverage choice for individuals who partake in strength and endurance activities, compared to traditional sports drinks. Bovine low-fat fluid milk is a safe and effective post exercise beverage for most individuals, except for those who are lactose intolerant. Further research is warranted to better delineate the possible applications and efficacy of bovine milk in the field of sports nutrition.
Milk, like all aspects of nutrition is often surrounded by controversy. From the nut job tinfoil on the head anti-milk zealots to bodybuilders who say that milk makes you smooth, milk is often thought of as a terrible food for adult humans to eat.
Yet, objectively milk is an excellent source of high quality protein (a mix of casein and whey), carbohydrates (lactose, which admittedly some people have problems digesting) along with providing fluids, highly bio-available calcium, and electrolytes. Old time lifters often built large amounts of muscle mass with a program of squats and a gallon of milk per day; the idea is still around in various incarnations. In contrast to the anti-milk zealots, milk has been shown to have a number of potential health benefits beyond any sporting applications that may exist.
I’m not going to address the controversy regarding milk here, sufficed to say I’m on the side of milk (and dairy foods in general) being excellent for athletes and folks trying to improve body composition. The combination of both fast whey and slow casein is excellent for a lot of sporting and athletic applications; dairy calcium improves body opus, etc. And while dairy does contain quite a bit of sodium (which is what I suspect causes the issues with ’smoothness’ for contest bodybuilders), this is only an issue on the day of the contest. Dropping milk 16 weeks out can only hurt fat loss, not help it.
Which brings me in a roundabout way to research examining the potential of milk as a sports drink
The paper first examines much of what I talked about above, the overall macro-nutrient profile of milk. In that the recent area of research for sports nutrition revolves around carbohydrate, protein/amino acid intake, along with fluids and electrolytes, milk ends up covering all of those nutritional bases.
As noted above, milk contains a combination of both casein (a slow digesting protein) and whey (fast acting), along with a large proportion of the branched chain amino acids (BCAA). It also contains carbohydrates (lactose, see my note at the end of this piece), along with minerals, both sodium and potassium. Of course, milk automatically contains fluid and hydration/fluid balance is also important for optimal performance and recovery.
Moving on the paper first examines research on milk and resistance training adaptations. A number of studies have been performed from acute (single drink) studies to longer work looking at lean body mass gain. In one acute study, both fat free and whole milk were shown to improve protein synthesis following training; the whole milk worked better although the researchers weren’t sure why.
Of more interest, milk was shown to be superior to a soy based drink (both drinks contained identical protein, carbs and calories) in terms of lean body mass gains over 3-8 weeks. In addition, not only did the milk group gain more lean body mass, they lost a bit of fat. Of some interest, it was thought that the superiority of the milk was due to its slower digestion compared to the soy (a fast protein).
“Consumption of low-fat milk appears to create an anabolic environment following resistance training and over the long term with training, it appears that greater gains in lean mass and muscle hypertrophy can be obtained. Furthermore, milk may also lead to greater losses of body fat when it is consumed following resistance training.”
Now, moving onto endurance training, it’s first important to note that endurance athletes have a couple of issues to deal with (in terms of both performance and recovery) that strength trainers don’t necessarily have to deal with. This includes hydration and performance during training/competition as well as glycogen re-synthesis and re-hydration following training. While those certainly can be an issue following very voluminous strength training, they tend to be a bigger issue for endurance type training.
Now, about a zillion studies (give or take a couple hundred thousand) have looked at the impact of carbohydrate intake on endurance performance. The research is mixed and whether or not carbs help depends on the duration and intensity of training. Of more relevance here, some research has examined whether adding small amounts of protein during endurance competition can help performance. Some of it finds a benefit, some of it doesn’t; there is still some controversy over this issue.
In this vein, some work has examined the impact of milk during endurance training. While some potential benefits (such as increased blood amino acid levels) were seen, no performance benefits were seen and the subjects reported a fuller stomach due to the milk; this was likely due to the milk more slowly emptying from the stomach. This isn’t a good thing and what research has found is a benefit of protein during endurance training invariably used faster proteins (whey or casein hydrolysate). I would not recommend milk during training.
However, as a post-workout drink, milk appears to be a good choice for endurance athletes. Some work has found that the combination of protein and carbs leads to better glycogen re-synthesis; however no research has directly examined milk in this context. One study compared chocolate milk to a commercial carbohydrate drink and found that the chocolate milk was at least as good at promoting performance as the carbohydrate drink.
With regards to hydration, a previous research reviewed examined Milk as an Effective Post-Exercise Re-hydration Drink, finding that milk was superior to water or commercial carbohydrate drinks for re-hydration following endurance exercise, presumably due to the sodium and potassium content.
“The limited literature that does exist suggests that milk is as effective as commercially available sports drinks at facilitating recovery for additional performance…Furthermore, milk is also a very effective beverage at promoting fluid recovery following dehydrating exercise in the heat.”
Practical Application
Clearly the research to date suggests that milk may be a superior post-workout drink following resistance training (at least compared to a fast protein like soy) and may have benefits for endurance athletes as well in terms of promoting glycogen synthesis, recovery and re-hydration following training.
I’m big on milk and milk proteins; they have massive advantages in terms of their protein content, dairy calcium, and other effects. Milk is readily available, tasty and relatively inexpensive.
However, there are a couple of caveats. For large athletes who need a large amount of carbohydrates or protein following training, milk may not be an ideal way of getting it. A typical 220g serving of milk contains roughly 12 grams of carbohydrates and 8 grams of protein. A large resistance training athlete might need 4-5 times that, many nutrients following training and drinking that much milk may not be feasible.
A compromise solution might be to use milk as a base and add extra nutrients (such as maltodextrin or dextrose powder for carbs and protein powder for protein) to achieve a higher nutrient density than milk itself can provide. So 400 grams. (2 cups) of milk with extra carbs/protein would get the benefits of milk along with sufficient nutrients for larger athletes to recovery. Similar comments would apply to endurance athletes who often need very large amounts of carbs following exhaustive training; drinking 4+ cups of milk following training may not be feasible.
As a final comment, if there is one major problem with milk for many people, it’s the presence of lactose (milk-sugar). Lactose, like all digestible carbohydrates requires a specific enzyme to be broken down called lactase. However, some people lose the ability to produce lactase/digest lactose; this can occur either completely or relatively (in the latter case, folks can handle small amounts of dairy).
Lactose intolerance, which should not be confused with a true milk allergy, can cause stomach upset, gas, and diarrhoea in predisposed people; it’s racially based and some ethnicities are more or less likely to have problems. For those with lactose intolerance, but who wish to use milk following training there are several options.
The first is to find a source of lactose free milk. Brands such as Lactaid add lactase to milk to digest the lactose into glucose and galactose; this typically results in sweeter milk but without the offending lactase. Lactase pills are also available which can be taken with milk to help with digestion. Finally, there are products which claim to increase lactase levels in the gut and some people find that milk consumed with other food is tolerable; additionally, regular yogurt consumption can improve the ability to digest lactose.
The nine essential nutrients found in milk are critical to good health and the prevention of chronic disease. Research supports milk’s benefits for hypertension, bone health, osteoporosis and even certain types of cancer.
Hypertension:
Hypertension or high blood pressure afflicts one in five and is the leading cause of heart disease and stroke. Many studies suggest that fat free or low fat milk, as part of a low fat diet, may help reduce the risk of hypertension. Research shows that a low fat eating plan called "DASH" (Dietary Approaches to Stop Hypertension), which includes three servings of low fat dairy foods and 8 to 10 servings of fruits and vegetables, may help lower blood pressure as effectively as some medications. A clinical trial of the effects on blood pressure of reduced dietary sodium and the DASH dietary pattern has proved successful with consistent results.
Bone Health:
Including dairy products, like milk, cheese and yogurt to your menu when you’re dieting helps ensure that you’re not losing bone density along with the pounds. Dairy’s role in preventing osteoporosis, strengthening bones and providing calcium and other essential nutrients has long been established and lauded by the nutrition and science community. Dairy foods help to build your bone bank, which research shows plays an important role in helping reduce osteoporosis risk. A research review in the Journal of the American College of Nutrition examined 138 studies exploring the relationship between bone health and calcium intake and found overwhelming evidence that lifelong calcium intake is one of the most significant factors for reducing the risk of fracture due to osteoporosis.
Cancer:
Research shows people at risk for colon cancer may have another reason to consume at least three servings of dairy products per day. A study published in Nutrition and Cancer indicates that low fat dairy products – including low fat milk, cheese and yogurt – may help reduce the risk of colon cancer, the third leading cause of cancer deaths in the United States. This area of research is emerging. Comparison of calcium supplementation or low-fat dairy foods upon epithelial cell proliferation and differentiation, studies of the aforementioned shown positive and neutral benefits.
Nutrient Package:
No other foods offer quite the same nutrients as milk and dairy products. Most authorities, including the National Institutes of Health and the American Dietetic Association, recommend calcium-rich foods like low fat milk and dairy products – rather than supplements – as the preferred source of calcium. The American diet is chronically low in calcium – a nutrient that plays a valuable role in building strong bones and reducing the risk of osteoporosis. Research indicates calcium may also reduce high blood pressure and decrease the risk of heart disease and certain cancers. The latest evidence suggests that calcium may even help in the fight against obesity – which has become an epidemic in America. Studies indicate that calcium plays a role in the body’s natural fat burning ability and may make weight loss efforts more effective.
Milk – The New Sports Drink
There has been growing interest in the potential use of bovine milk as an exercise beverage, especially during recovery from resistance training and endurance sports. Based on the limited research, milk appears to be an effective post-resistance exercise beverage that results in favourable acute alterations in protein metabolism. Milk consumption acutely increases muscle protein synthesis, leading to an improved net muscle protein balance. Furthermore, when post-exercise milk consumption is combined with resistance training (12 weeks minimum), greater increases in muscle hypertrophy and lean mass have been observed. Although research with milk is limited, there is some evidence to suggest that milk may be an effective post-exercise beverage for endurance activities. Low-fat milk has been shown to be as effective, if not more effective, than commercially available sports drinks as a re-hydration beverage. Milk represents a more nutrient dense beverage choice for individuals who partake in strength and endurance activities, compared to traditional sports drinks. Bovine low-fat fluid milk is a safe and effective post exercise beverage for most individuals, except for those who are lactose intolerant. Further research is warranted to better delineate the possible applications and efficacy of bovine milk in the field of sports nutrition.
Milk, like all aspects of nutrition is often surrounded by controversy. From the nut job tinfoil on the head anti-milk zealots to bodybuilders who say that milk makes you smooth, milk is often thought of as a terrible food for adult humans to eat.
Yet, objectively milk is an excellent source of high quality protein (a mix of casein and whey), carbohydrates (lactose, which admittedly some people have problems digesting) along with providing fluids, highly bio-available calcium, and electrolytes. Old time lifters often built large amounts of muscle mass with a program of squats and a gallon of milk per day; the idea is still around in various incarnations. In contrast to the anti-milk zealots, milk has been shown to have a number of potential health benefits beyond any sporting applications that may exist.
I’m not going to address the controversy regarding milk here, sufficed to say I’m on the side of milk (and dairy foods in general) being excellent for athletes and folks trying to improve body composition. The combination of both fast whey and slow casein is excellent for a lot of sporting and athletic applications; dairy calcium improves body opus, etc. And while dairy does contain quite a bit of sodium (which is what I suspect causes the issues with ’smoothness’ for contest bodybuilders), this is only an issue on the day of the contest. Dropping milk 16 weeks out can only hurt fat loss, not help it.
Which brings me in a roundabout way to research examining the potential of milk as a sports drink
The paper first examines much of what I talked about above, the overall macro-nutrient profile of milk. In that the recent area of research for sports nutrition revolves around carbohydrate, protein/amino acid intake, along with fluids and electrolytes, milk ends up covering all of those nutritional bases.
As noted above, milk contains a combination of both casein (a slow digesting protein) and whey (fast acting), along with a large proportion of the branched chain amino acids (BCAA). It also contains carbohydrates (lactose, see my note at the end of this piece), along with minerals, both sodium and potassium. Of course, milk automatically contains fluid and hydration/fluid balance is also important for optimal performance and recovery.
Moving on the paper first examines research on milk and resistance training adaptations. A number of studies have been performed from acute (single drink) studies to longer work looking at lean body mass gain. In one acute study, both fat free and whole milk were shown to improve protein synthesis following training; the whole milk worked better although the researchers weren’t sure why.
Of more interest, milk was shown to be superior to a soy based drink (both drinks contained identical protein, carbs and calories) in terms of lean body mass gains over 3-8 weeks. In addition, not only did the milk group gain more lean body mass, they lost a bit of fat. Of some interest, it was thought that the superiority of the milk was due to its slower digestion compared to the soy (a fast protein).
“Consumption of low-fat milk appears to create an anabolic environment following resistance training and over the long term with training, it appears that greater gains in lean mass and muscle hypertrophy can be obtained. Furthermore, milk may also lead to greater losses of body fat when it is consumed following resistance training.”
Now, moving onto endurance training, it’s first important to note that endurance athletes have a couple of issues to deal with (in terms of both performance and recovery) that strength trainers don’t necessarily have to deal with. This includes hydration and performance during training/competition as well as glycogen re-synthesis and re-hydration following training. While those certainly can be an issue following very voluminous strength training, they tend to be a bigger issue for endurance type training.
Now, about a zillion studies (give or take a couple hundred thousand) have looked at the impact of carbohydrate intake on endurance performance. The research is mixed and whether or not carbs help depends on the duration and intensity of training. Of more relevance here, some research has examined whether adding small amounts of protein during endurance competition can help performance. Some of it finds a benefit, some of it doesn’t; there is still some controversy over this issue.
In this vein, some work has examined the impact of milk during endurance training. While some potential benefits (such as increased blood amino acid levels) were seen, no performance benefits were seen and the subjects reported a fuller stomach due to the milk; this was likely due to the milk more slowly emptying from the stomach. This isn’t a good thing and what research has found is a benefit of protein during endurance training invariably used faster proteins (whey or casein hydrolysate). I would not recommend milk during training.
However, as a post-workout drink, milk appears to be a good choice for endurance athletes. Some work has found that the combination of protein and carbs leads to better glycogen re-synthesis; however no research has directly examined milk in this context. One study compared chocolate milk to a commercial carbohydrate drink and found that the chocolate milk was at least as good at promoting performance as the carbohydrate drink.
With regards to hydration, a previous research reviewed examined Milk as an Effective Post-Exercise Re-hydration Drink, finding that milk was superior to water or commercial carbohydrate drinks for re-hydration following endurance exercise, presumably due to the sodium and potassium content.
“The limited literature that does exist suggests that milk is as effective as commercially available sports drinks at facilitating recovery for additional performance…Furthermore, milk is also a very effective beverage at promoting fluid recovery following dehydrating exercise in the heat.”
Practical Application
Clearly the research to date suggests that milk may be a superior post-workout drink following resistance training (at least compared to a fast protein like soy) and may have benefits for endurance athletes as well in terms of promoting glycogen synthesis, recovery and re-hydration following training.
I’m big on milk and milk proteins; they have massive advantages in terms of their protein content, dairy calcium, and other effects. Milk is readily available, tasty and relatively inexpensive.
However, there are a couple of caveats. For large athletes who need a large amount of carbohydrates or protein following training, milk may not be an ideal way of getting it. A typical 220g serving of milk contains roughly 12 grams of carbohydrates and 8 grams of protein. A large resistance training athlete might need 4-5 times that, many nutrients following training and drinking that much milk may not be feasible.
A compromise solution might be to use milk as a base and add extra nutrients (such as maltodextrin or dextrose powder for carbs and protein powder for protein) to achieve a higher nutrient density than milk itself can provide. So 400 grams. (2 cups) of milk with extra carbs/protein would get the benefits of milk along with sufficient nutrients for larger athletes to recovery. Similar comments would apply to endurance athletes who often need very large amounts of carbs following exhaustive training; drinking 4+ cups of milk following training may not be feasible.
As a final comment, if there is one major problem with milk for many people, it’s the presence of lactose (milk-sugar). Lactose, like all digestible carbohydrates requires a specific enzyme to be broken down called lactase. However, some people lose the ability to produce lactase/digest lactose; this can occur either completely or relatively (in the latter case, folks can handle small amounts of dairy).
Lactose intolerance, which should not be confused with a true milk allergy, can cause stomach upset, gas, and diarrhoea in predisposed people; it’s racially based and some ethnicities are more or less likely to have problems. For those with lactose intolerance, but who wish to use milk following training there are several options.
The first is to find a source of lactose free milk. Brands such as Lactaid add lactase to milk to digest the lactose into glucose and galactose; this typically results in sweeter milk but without the offending lactase. Lactase pills are also available which can be taken with milk to help with digestion. Finally, there are products which claim to increase lactase levels in the gut and some people find that milk consumed with other food is tolerable; additionally, regular yogurt consumption can improve the ability to digest lactose.
Wednesday 14 April 2010
The Rider's Guide to Snow, Weather, and Light Conditions
The Rider's Guide to Snow, Weather, and Light Conditions
After a few more days Snowboarding in the Alps this season I thought I'd write about the varied types of conditions you will encounter as you ride. These conditions occur as a combination of the type of snow underfoot and the type of weather over your head. It's not all sunny days on perfect snow.SNOW CONDITIONS:
Bumps--There are bumps, and then there are buried Volkswagens! Bumps are probably better left for those who feel comfortable in them and can maintain board control. They are impossible to learn in, because you get tossed this way and that down the fall line. Bumps are caused by the repetitive action of really good skiers flying down a slope, so they can appear almost over the course of a single weekend. Just because there weren't bumps on your favorite run yesterday doesn't mean there aren't any now!
Corn--large, loose granular snow, usually found in the spring. This condition is caused by snow that melts during the day and then refreezes overnight. Corn is okay to learn in, but it doesn't represent the best.
Crud--broken chunks of snow, like skiing through avalanche debris. Crud is hard on the knees and body in general. This is not an optimal snow condition for beginners.
Crust--harder snow on top of a softer base. When you walk across crust, your boots will often break through and sink to the bottom. This can happen to powder that has never been groomed and/or has not been exposed to a little melting and refreezing. Crust can get broken up and become crud. Avalanches occur when the soft snow under crust collapses.
Groomed--At most resorts, snowcats come through overnight to comb some areas of snow into even layers, called corduroy. This is by far the best surface to learn on. Most green runs and many blue runs are groomed regularly at most resorts.
Hard Pack--snow that becomes very firmly packed because it hasn't ever melted and then become refrozen. This is a very common condition during cold winter months. Some resorts may use the terms "packed powder" and "hard pack" interchangeably. Hard pack is great to learn on, although it is a little more difficult to learn to execute clean turns in.
Ice--dangerous and scary. You often hear ice scrape beneath skis and snowboards, so you know it's there even if you cannot see it. It's usually hidden below a thin coating of blown snow, and you don't know it until you hit it. Pay attention to the sounds other skiers and snowboarders make as they come down the slope. Beginners will find it very difficult to hold an edge and maintain control. This is not a good choice for learning.
Man-made--This type of snow is made by machine because Mother Nature is not cooperating. Man-made snow is usually hard and gritty but good to learn on. This is what you encounter at the beginning of the season at most resorts that have snow-making capabilities.
Packed Powder--This is the most common condition you will encounter. It is created when powder has become compressed either through machine grooming, skier/rider traffic, or weather conditions. It's not fluffy anymore, but it's not exactly hard, either. Packed powder is great to learn on.
Powder--very dry, fine, cold, fluffy particles (sometimes called champagne powder). Powder is fun to learn jumps (and therefore fall) in, but it's almost impossible for a beginner to tackle since you need considerable speed and turning ability to prevent from getting bogged down and sometimes stuck. If it's been snowing all night, expect powder unless the run is groomed. Called "freshies" or "pow-pow," fresh powder is the cause of "powder fever" that results in many a person playing hooky. True snowlovers arrive at the crack dawn after a huge dump to get first tracks.
Slush--soft, wet, and sticky, usually encountered in the spring or at resorts that are very humid. Slush sticks to your board, skis, clothes, anything it can. It makes for very slow going--if speed is your thing, you will be disappointed. Great for the beginner, since it can help slow you down and make you feel more in control. The weather conditions that accompany slush are wonderful--warm sun, mild wind, and good light.
WEATHER AND LIGHT CONDITIONS:
Bright Light/Sunny--Lots of sun in the sky means lots of glare from the snow. Everything is visible and crystal clear. Sunny conditions are great to learn in if you have the proper eyewear. Sun that glances off ice can effectively burn unprotected eyes. Use polarized and mirrored lenses in your sunglasses or goggles.
Flat Light--This occurs when the sun is blocked by thick clouds. You won't be able to see the bumps or true surface texture as well,and shadows are darker. Flat light can be present when it's lightly snowing. While it's okay to learn in, use amber/orange lenses to help bring out the definition of the terrain.
Night Riding--If you are at a resort that uses night lighting for skiing, you'll notice that surface texture is pretty much impossible to read. This is very intuitive riding, like riding with a blindfold on. Obstacles are even harder to see, as are other skiers and riders. This is not a good choice for beginners. For any night-riding excursion, either at a resort or in the backcountry, use clear lenses in your goggles or sunglasses. You still need wind protection but don't want to hinder your ability to see detail.
Partly Cloudy--This is by far my favorite time to ride--it has just the right type of lighting to illuminate the surface texture, yet it's not too harsh on the eyes. You will probably need to bring both polarized/mirrored and amber/orange lenses since the sun will play hide and seek with you.
Wind--Hard pack or icy spots are sometimes uncovered when the wind blows powder or granular snow around. Wind equals windchill equals cold--which can mean that your face, hands, and feet feel like they are frozen. This is a miserable way to try and learn. Blowing snow creates a unique hazard--now you see it, now you don't, now you see it again! Make sure your lenses match the sun condition but still keep the wind out of your eyes.
White Out--Forget it! You don't know which way is down, you can't see your friends, you can't even see the slope. Remember trying to drive in a blizzard? When combined with wind, watch out for blowing snow that somehow finds its way into every nook and cranny. You will have no visibility, so use amber/orange or clear lenses to keep out the wind and offer some way to discern detail.
Packed Powder--This is the most common condition you will encounter. It is created when powder has become compressed either through machine grooming, skier/rider traffic, or weather conditions. It's not fluffy anymore, but it's not exactly hard, either. Packed powder is great to learn on.
Powder--very dry, fine, cold, fluffy particles (sometimes called champagne powder). Powder is fun to learn jumps (and therefore fall) in, but it's almost impossible for a beginner to tackle since you need considerable speed and turning ability to prevent from getting bogged down and sometimes stuck. If it's been snowing all night, expect powder unless the run is groomed. Called "freshies" or "pow-pow," fresh powder is the cause of "powder fever" that results in many a person playing hooky. True snowlovers arrive at the crack dawn after a huge dump to get first tracks.
Slush--soft, wet, and sticky, usually encountered in the spring or at resorts that are very humid. Slush sticks to your board, skis, clothes, anything it can. It makes for very slow going--if speed is your thing, you will be disappointed. Great for the beginner, since it can help slow you down and make you feel more in control. The weather conditions that accompany slush are wonderful--warm sun, mild wind, and good light.
WEATHER AND LIGHT CONDITIONS:
Bright Light/Sunny--Lots of sun in the sky means lots of glare from the snow. Everything is visible and crystal clear. Sunny conditions are great to learn in if you have the proper eyewear. Sun that glances off ice can effectively burn unprotected eyes. Use polarized and mirrored lenses in your sunglasses or goggles.
Flat Light--This occurs when the sun is blocked by thick clouds. You won't be able to see the bumps or true surface texture as well,and shadows are darker. Flat light can be present when it's lightly snowing. While it's okay to learn in, use amber/orange lenses to help bring out the definition of the terrain.
Night Riding--If you are at a resort that uses night lighting for skiing, you'll notice that surface texture is pretty much impossible to read. This is very intuitive riding, like riding with a blindfold on. Obstacles are even harder to see, as are other skiers and riders. This is not a good choice for beginners. For any night-riding excursion, either at a resort or in the backcountry, use clear lenses in your goggles or sunglasses. You still need wind protection but don't want to hinder your ability to see detail.
Partly Cloudy--This is by far my favorite time to ride--it has just the right type of lighting to illuminate the surface texture, yet it's not too harsh on the eyes. You will probably need to bring both polarized/mirrored and amber/orange lenses since the sun will play hide and seek with you.
Wind--Hard pack or icy spots are sometimes uncovered when the wind blows powder or granular snow around. Wind equals windchill equals cold--which can mean that your face, hands, and feet feel like they are frozen. This is a miserable way to try and learn. Blowing snow creates a unique hazard--now you see it, now you don't, now you see it again! Make sure your lenses match the sun condition but still keep the wind out of your eyes.
White Out--Forget it! You don't know which way is down, you can't see your friends, you can't even see the slope. Remember trying to drive in a blizzard? When combined with wind, watch out for blowing snow that somehow finds its way into every nook and cranny. You will have no visibility, so use amber/orange or clear lenses to keep out the wind and offer some way to discern detail.
Hill Running, Let's try something different today.
Hill Running:
The Benefits Are Uplifting
You may not think that running uphill is a comfortable thing, but the fact of the matter is that it is very beneficial for your body. Not only does it force you to use a variety of muscles that you do not normally use, but it can actually help to increase your capabilities across the board. Hill running is something to consider if you want to improve your running performance.
Hill Running Benefit: More Muscles Used
In exercise in general, the most beneficial exercises are those where you use as many muscles as possible. It just makes sense that the more flex you give a muscle, the better it will be. It also makes sense that the more muscles utilized, the better you will get at this type of training. In hill running, you use more muscles than in other types of running and you use them more efficiently. You even will use muscles that you normally do not exercise through your daily or weekly runs. But, it’s more than just that. Because of this added muscle use and the simple fact that you are getting a more vigorous workout in hill running, you will find that your body ends up burning calories faster. You will also begin to boost aerobic and anaerobic capabilities. Hill running will also give you greater focus which is something that you will use throughout your running career. Hill Running Tips
Okay, so not all areas are made the same and not all hills are right to run up and down on, but you are looking for some specifics here. Do your best to find a hill that is about a five to ten percent grade. It should take you about a minute to a minute and a half to run up it. Do this at a hard pace. Additionally, take a minute to check out these steps: - Start with a warm up that is about fifteen minutes long. Use small slopes to help you get accustomed to it. Jog here.
- Next, get started with eight to ten charges at a good, hard pace. You can then add one or two more charges per session. The goal is to keep your time coming down though (negative splits).
- Its all in how you run. Find a specific spot to land each time and make sure that you are using the right form as well. You will want to run with a slightly higher knee lift while you pump your arms vigorously. Lean slightly forward but keep your head up.
- During each descent down the hill, running should be slow, not hard.
- Watch your breathing and heart rate. If they are too elevated, slow it down some. If this doesn't seem to help, you may need to stop for the day.
- End your hill running with another fifteen minute slope jog.
Tuesday 13 April 2010
'A Man, His Bike and Some Crampons' Where it all began...
Where it all began...
I recently had an urge to do something incredible. I needed to find my focus, I wanted to do something that made people stop, think and take note. And I wanted them to ask themselves what they’d ever done, more importantly, what could they do to. I love adrenaline; I love a feeling of singularity and individualism that you only get when you break away from the norm and do something, anything.
I’ve completed the three peaks challenge; I’ve climbed Ben Nevis’ north face in -18 conditions and I’ve Snowboarded down afterwards, just for fun. I’ve got a 1st class honours degree, a successful business and yet, I’m still searching for something to make a difference.
I introduce to you:
‘A Man, His Bike and Some Crampons’
Let me give you some more details. In July/August 2010 I’m going to cycle from John o’ Groats to Lands End and climb; Ben Nevis, Scafell Pike and Snowdon along the way. I’m going to complete this task in a mere 10 days.
Land's End to John o' Groats is the traversal of the whole length of the island of Great Britain between two extremities; in the southwest and northeast. The distance by road is 874 miles (1,407 km) and takes most cyclists ten to fourteen days; the record for running the route is nine days. Off-road walkers typically walk 1,200 miles (1,900 km) and take two or three months for the expedition.
I'm planning the following: 1909km/1186 miles (Roughly) will be the total distance covered on two wheels and 17km/10.6miles of climbing with 2963m/9721ft of vertical ascent on my two little legs. The distance is significantly longer due to the de-tours required to get to the three mountains.
Something incredible I think you’ll agree...
I hereby present to you, the cause.
SportsAid, previously known as SportsAid Foundation (SAF), was founded in 1976. Its principal function was to raise funds from the private sector to provide financial assistance to Britain's amateur sportsmen and women. The aim was to help them prepare for competitions against better-funded, overseas athletes.
From 1983 until 1997, SAF was a major source of funding for most of Britain's leading athletes, both able-bodied and disabled. 1997 brought the Lottery funding and a change to SportsAid's role. As SportsAid was no longer the sole provider it could not continue in the same area, but there were still funding gaps which the Lottery funds could not fill.
Since 1997, SportsAid has focused on giving awards to youngsters aged 12 to 18, from 50 able-bodied and 25 disability sports. These athletes compete in national squads and these awards, generally worth £500, help with costs such as travel, training, accommodation, competition fees and equipment.
There you have it; The Why, The What and The Reason.
My name is Matthew and it’s been a pleasure writing to you all, thank you for reading
Follow me on:
I've written a lot over the last few days and thought it about time I introduced myself and what I plan on achieving. My name is Matthew and I want to do something incredible.
I recently had an urge to do something incredible. I needed to find my focus, I wanted to do something that made people stop, think and take note. And I wanted them to ask themselves what they’d ever done, more importantly, what could they do to. I love adrenaline; I love a feeling of singularity and individualism that you only get when you break away from the norm and do something, anything.
I’ve completed the three peaks challenge; I’ve climbed Ben Nevis’ north face in -18 conditions and I’ve Snowboarded down afterwards, just for fun. I’ve got a 1st class honours degree, a successful business and yet, I’m still searching for something to make a difference.
I introduce to you:
‘A Man, His Bike and Some Crampons’
Let me give you some more details. In July/August 2010 I’m going to cycle from John o’ Groats to Lands End and climb; Ben Nevis, Scafell Pike and Snowdon along the way. I’m going to complete this task in a mere 10 days.
Land's End to John o' Groats is the traversal of the whole length of the island of Great Britain between two extremities; in the southwest and northeast. The distance by road is 874 miles (1,407 km) and takes most cyclists ten to fourteen days; the record for running the route is nine days. Off-road walkers typically walk 1,200 miles (1,900 km) and take two or three months for the expedition.
I'm planning the following: 1909km/1186 miles (Roughly) will be the total distance covered on two wheels and 17km/10.6miles of climbing with 2963m/9721ft of vertical ascent on my two little legs. The distance is significantly longer due to the de-tours required to get to the three mountains.
Something incredible I think you’ll agree...
I hereby present to you, the cause.
SportsAid, previously known as SportsAid Foundation (SAF), was founded in 1976. Its principal function was to raise funds from the private sector to provide financial assistance to Britain's amateur sportsmen and women. The aim was to help them prepare for competitions against better-funded, overseas athletes.
From 1983 until 1997, SAF was a major source of funding for most of Britain's leading athletes, both able-bodied and disabled. 1997 brought the Lottery funding and a change to SportsAid's role. As SportsAid was no longer the sole provider it could not continue in the same area, but there were still funding gaps which the Lottery funds could not fill.
Since 1997, SportsAid has focused on giving awards to youngsters aged 12 to 18, from 50 able-bodied and 25 disability sports. These athletes compete in national squads and these awards, generally worth £500, help with costs such as travel, training, accommodation, competition fees and equipment.
Since 1976, SportsAid has distributed around £20 million and now gives 2,000 awards per year.
There you have it; The Why, The What and The Reason.
My name is Matthew and it’s been a pleasure writing to you all, thank you for reading
Follow me on:
Monday 12 April 2010
Foods to lift mood
Foods to lift mood
- Eat your fill and feel good about it with these mood-boosting foods
MILK
Your brain needs an amino acid called tryptophan in order to make serotonin, a neurotransmitter nicknamed the brain's Prozac, thanks to its happy-making and calming effect. Prozac works by conserving the brain's serotonin, but tryptophan helps you make more of your own. Dairy foods are a great low-fat source of tryptophan, but you can also get it from poultry and nuts, especially peanuts.
Your brain needs an amino acid called tryptophan in order to make serotonin, a neurotransmitter nicknamed the brain's Prozac, thanks to its happy-making and calming effect. Prozac works by conserving the brain's serotonin, but tryptophan helps you make more of your own. Dairy foods are a great low-fat source of tryptophan, but you can also get it from poultry and nuts, especially peanuts.
TURKEY
Turkey is high in phenylalanine, an amino acid which the brain converts to dopamine, a brain chemical that elevates mood and motivation and prevents depression. A study published in a German psychiatry journal showed that phenylalanine was as effective as an antidepressant drug. As well as turkey, phenylalanine is found in most protein foods, so eat them when you want to feel sharper.
Turkey is high in phenylalanine, an amino acid which the brain converts to dopamine, a brain chemical that elevates mood and motivation and prevents depression. A study published in a German psychiatry journal showed that phenylalanine was as effective as an antidepressant drug. As well as turkey, phenylalanine is found in most protein foods, so eat them when you want to feel sharper.
LIVER
Liver is one of the richest sources of vitamin B6, which you need to convert the phenylalanine from the protein you eat to mood-enhancing dopamine and buzzy adrenaline. If you don't get enough vitamin B6, you'll probably feel low, and stress depletes your levels further. If the thought of liver doesn't exactly boost your mood, get your vit B6 from brown rice or other wholegrains.
Liver is one of the richest sources of vitamin B6, which you need to convert the phenylalanine from the protein you eat to mood-enhancing dopamine and buzzy adrenaline. If you don't get enough vitamin B6, you'll probably feel low, and stress depletes your levels further. If the thought of liver doesn't exactly boost your mood, get your vit B6 from brown rice or other wholegrains.
COFFEE
Caffeine is the world's most popular psychoactive drug. It boosts metabolism and energy levels, making you feel more alert by interfering with the action of drowse-inducing adenosine in the brain. It also manipulates the same channels in the brain as amphetamines, activating the brain's pleasure centres.
Caffeine is the world's most popular psychoactive drug. It boosts metabolism and energy levels, making you feel more alert by interfering with the action of drowse-inducing adenosine in the brain. It also manipulates the same channels in the brain as amphetamines, activating the brain's pleasure centres.
MUESLI
Eating carbohydrates boosts serotonin levels, and slow-release ‘complex' carbs like oat and rye flakes keep you sustained, helping you to stay mellow and preventing between-meals rattiness. Protein in nuts and milk further lower the glycaemic index (GI) of that bowlful, so your blood sugar levels don't spike and plummet, and this prevents the ‘sugar slump' and accompanying crabbiness you'd get all-too-soon after eating a high GI sugary snack like a chocolate muffin.
Eating carbohydrates boosts serotonin levels, and slow-release ‘complex' carbs like oat and rye flakes keep you sustained, helping you to stay mellow and preventing between-meals rattiness. Protein in nuts and milk further lower the glycaemic index (GI) of that bowlful, so your blood sugar levels don't spike and plummet, and this prevents the ‘sugar slump' and accompanying crabbiness you'd get all-too-soon after eating a high GI sugary snack like a chocolate muffin.
BRAZIL NUTS
Brazil nuts are the number one source of the mineral selenium, which helps maintain your mood and prevent depression. Although scientists haven't figured out exactly how, it seems that selenium is essential for maintaining a happy mood - it's so important that when the body's stock is being run down, the brain is the last organ to give up its stash. Just six Brazil nuts give you your recommended daily intake. If you don't like Brazil nuts, you can get smaller amounts from meat or fish. But you'd need to eat nearly a kilo of cow to get a day's worth - which wouldn't do your cholesterol levels any good. So, try to eat some nuts, okay?
Brazil nuts are the number one source of the mineral selenium, which helps maintain your mood and prevent depression. Although scientists haven't figured out exactly how, it seems that selenium is essential for maintaining a happy mood - it's so important that when the body's stock is being run down, the brain is the last organ to give up its stash. Just six Brazil nuts give you your recommended daily intake. If you don't like Brazil nuts, you can get smaller amounts from meat or fish. But you'd need to eat nearly a kilo of cow to get a day's worth - which wouldn't do your cholesterol levels any good. So, try to eat some nuts, okay?
CURLY KALE
Green leafy vegetables like kale are high in folate (folic acid). And since low levels of folate have been linked to depression in many studies, including research following thousands of people in Finland and California, it stands to reason that if you keep your folate levels up, you're less likely to be down in the dumps.
Green leafy vegetables like kale are high in folate (folic acid). And since low levels of folate have been linked to depression in many studies, including research following thousands of people in Finland and California, it stands to reason that if you keep your folate levels up, you're less likely to be down in the dumps.
CHOCOLATE
Chocolate is a source of anadamide, a neurotransmitter that targets the same parts of the brain as THC, the active ingredient in cannabis. But chocolate contains such minuscule levels of anadamide, you'd need to eat kilos of it in order to make any impact on the amount that's circulating in the brain naturally. So, why does chocolate give us the buzz it does? Scientists believe other chemicals in chocolate cause anadamide to hang around in the brain for longer, enhancing its stimulant effect. The sweet stuff also boosts our levels of endorphins, the brain's natural happy hormones.
Chocolate is a source of anadamide, a neurotransmitter that targets the same parts of the brain as THC, the active ingredient in cannabis. But chocolate contains such minuscule levels of anadamide, you'd need to eat kilos of it in order to make any impact on the amount that's circulating in the brain naturally. So, why does chocolate give us the buzz it does? Scientists believe other chemicals in chocolate cause anadamide to hang around in the brain for longer, enhancing its stimulant effect. The sweet stuff also boosts our levels of endorphins, the brain's natural happy hormones.
MACKEREL
Oily fish like mackerel are the best source of omega-3 essential fatty acids, which help prevent the blues. They boost serotonin levels and also enhance your brain's receptiveness to the neurotransmitter. High-dose omega-3 supplements can even help patients suffering from clinical depression. Vegetarians can get smaller amounts of Omega-3s from seeds, especially linseeds (flaxseeds) and their oil.
Oily fish like mackerel are the best source of omega-3 essential fatty acids, which help prevent the blues. They boost serotonin levels and also enhance your brain's receptiveness to the neurotransmitter. High-dose omega-3 supplements can even help patients suffering from clinical depression. Vegetarians can get smaller amounts of Omega-3s from seeds, especially linseeds (flaxseeds) and their oil.
ANYTHING THAT TASTES GOOD!
Eating stuff that tastes good stimulates the production of endorphins - the painkilling peptides that bind to the brain's opioid receptors, triggering the same kind of reaction as opiate drugs such as the painkiller codeine, and heroin. So eat the things you enjoy for a natural - and legal - high!
Eating stuff that tastes good stimulates the production of endorphins - the painkilling peptides that bind to the brain's opioid receptors, triggering the same kind of reaction as opiate drugs such as the painkiller codeine, and heroin. So eat the things you enjoy for a natural - and legal - high!
Sports Biomechanics
What is Biomechanics?
The word 'biomechanics' is derived from the Greek bios meaning life and mekhaniki meaning mechanics, so that biomechanics may said to be the study of the mechanics of life forms. The extent of this subject area is evident in research of plants, insects, reptiles, dinosaurs, birds, fish, whales, elephants, kangaroos.....and humans. In the biomechanics of humans, topics range from the mechanics of bone, tooth, muscle, tendon, ligament, cartilage, skin, prostheses, blood flow, air flow, eye movement, joint movement to whole body movement. In human movement biomechanics, topics include injury, clinical assessment, rehabilitation, ergonomics and sport.
Sports biomechanics uses the scientific methods of mechanics to study the effects of various forces on the sports performer. It is concerned, in particular, with the forces that act on the human neuromusculoskeletal system, velocities, accelerations, torque, momentum, and inertia. It also considers aspects of the behavior of sports implements, footwear and surfaces where these affect athletic performance or injury prevention. Sports biomechanics can be divided up into two sections:
Performance Improvement & Injury Prevention
I aim to provide answers to performance related topics such as:
Example of Biomechanics in Rowing:From viewing video footage of rowing tank training, it's enabled techniques of different rowers to be analysed and compared. Further to that, the Biomechanics enabled the velocity of the oar handle to be monitored and compared for the different rowers.
The word 'biomechanics' is derived from the Greek bios meaning life and mekhaniki meaning mechanics, so that biomechanics may said to be the study of the mechanics of life forms. The extent of this subject area is evident in research of plants, insects, reptiles, dinosaurs, birds, fish, whales, elephants, kangaroos.....and humans. In the biomechanics of humans, topics range from the mechanics of bone, tooth, muscle, tendon, ligament, cartilage, skin, prostheses, blood flow, air flow, eye movement, joint movement to whole body movement. In human movement biomechanics, topics include injury, clinical assessment, rehabilitation, ergonomics and sport.
Sports biomechanics uses the scientific methods of mechanics to study the effects of various forces on the sports performer. It is concerned, in particular, with the forces that act on the human neuromusculoskeletal system, velocities, accelerations, torque, momentum, and inertia. It also considers aspects of the behavior of sports implements, footwear and surfaces where these affect athletic performance or injury prevention. Sports biomechanics can be divided up into two sections:
Performance Improvement & Injury Prevention
I aim to provide answers to performance related topics such as:
- What is the best run-up for a high jumper?
- How should the knee angle be modified for the delivery stride of a fast bowler in cricket?
- Why does limb alignment and joint positioning affect performance?
- What is the velocity of the swimmer after the tumble turn
| "Biomechanics is the science concerned with the internal and external forces acting on a human body and the effects of these forces..." |
Example of Biomechanics in Rowing:
The figure above shows a trace of the oar handle through two strokes. The analysis program calculates velocities and accelerations along this line which can be directly analysed. The velocity and acceleration data displayed in the analysis program can be exported into a spread sheet. This allows a more detailed and specific analysis to be conducted.
The second figure shows an example of this. Two velocity traces of two different rowers, working at different stroke rates are compared also. The velocity traces are shifted in time so that the beginning and end of each stroke coincides. This enabled the direct comparison of velocity and acceleration. The velocity graphs, generated from the Analysis program, show the higher speeds generated by Sarah in the driving phase of the stroke, and the significant difference in the velocities in the return phase.
Sunday 11 April 2010
Soul to Sole
Soul to Sole
- Just lace-up your trail shoes and you have the freedom to get out there and explore
Running over varied terrain is obviously rooted way back in the necessities of sabre-tooth tiger evasion and express cave-to-cave transport, but the earliest evidence of organised running as a sport comes at around 3800 BC, back in ancient Egypt. All that pyramid-building was obviously quite the VO2 max-booster. You can then follow a winding trail of muddy footprints through early cross country running over open country, to the 19th century's embracing of "hare and hounds" races, all the way to 1995, when the British Athletic Federation approved a formal definition for Trail Running. Essentially, they say it's any race over footpaths and bridle paths which are marked on Ordinance Survey maps as public rights of way, but other tracks and pathways from which motorised traffic is excluded can all be considered trails.
However you define it, the sole-ful combo of the running buzz, the challenge of tackling nature in its raw un-manicured state, and the chance to explore our pockets of wilderness has become an increasingly irresistible package. These days Trail has serious momentum. Organised events like the Salomon Trail Running Series, which launched in 2008, has seen massive growth. With a mix of 10km Forest trails, marathons, training camps as well as the 10 mile Turbo X, the numbers over the last 3 years have trebled.
The product - specialist shoes and gear - has kept pace too, evolving to satisfy the specific needs of the trail running fraternity. In the last few years the off-road discipline has firmly outrun its niche appeal, as we've all started to realise just how accessible it is. Away from the definitions and the races, at it's simplest, trail running is just running off road, be it a country trail, a canal route or a dirt track. It's back-to-basics. Just lace-up your trail shoes and you have the freedom to get out there and explore. ‘Trail Running' as we know it now is simply the new, improved incarnation of what's always been the best way to get some soul into your soles.
Burn Blubber with an Exercise Bike
Burn blubber with an exercise bike
- Saddle up for the ultimate weight loss ride.
18-30 mins
- 4 minute high-intensity (RPE 9/10) standing hill-climbs (crank up the resistance until your speed is around 60rpm) followed by 2 minute recoveries (RPE 5-6/10), again out of the saddle.
A higher shade of pay
How colours can increase your productivity
- Seeing red at the office is actually a good thing
A higher shade of pay
- The colour of money isn’t green, it’s red. Or blue, actually. New research states that certain colours improve your work productivity in different areas, so the right shade can turn a grey day in the office into a very good one. According to a study published in the journal Science, seeing the colour red makes you more accurate, and blue increases your creativity. Researchers at Columbia University, New York, tested 600 people and found that office workers shown red shades performed better on spellchecking tests, whereas those given the blues were far superior at tasks requiring creativity.
Seeing red will help you in the boardroom as well. Durham University discovered that Olympic boxers wearing red vests were victorious 60% of the time against blue-topped opponents of similar ability. The advantage was credited to the colour’s association with dominance. Whether you’re a red braces power-player or an inventive, blue sky thinker, instant success is all down to you.
Net cost
Pantone mug, £7.90, w2products.com
Net gain
Precision with numbers, more ideas and 60% more chance of getting your bonus. As long as you pick the right colour on the right day...
Cycling and its health benefits.
Keeping in good health and good physical condition is important and there are a variety of ways to do this.
You can weight lift, power walk, take the stairs at work, and even start Cycling.
Cycling can be done with a normal bicycle or with a stationary exercise bike. The benefits of exercising using either method are numerous and can increase your health in many areas.
First are your respiratory and cardiovascular systems. Cycling requires you to do intense breathing and it gets your heart pumping. Over time, your body strengthens these and other fitness systems used and once your normal pace becomes easier, you can move to faster ones.
The next thing to be improved is your overall stamina. Exercise of any kind improves your stamina and endurance but long term cycling improves your staying power tremendously. It won’t make you super strong but you’re likely to still be standing after a hard day of work whereas everyone else will be wiped out.
Aside from general system improvements there are various individual muscle groups that benefit from cycling.
First and foremost are your legs for obvious reasons. The faster you want to ride the faster you have to pedal which means a bigger workout for your leg muscles. Add to the fact that your shoulders and forearms are responsible for turning your bike and they begin to get a good workout as well. Of course if you’re on a stationary unit you won’t be doing much turning so you’ll have to find an alternate method for building them up.
The final and most beneficial benefit is simply a general improvement across the board. Good exercise can aid digestion, immune system response, reaction time, and can help you sleep very well. When it comes to sleep, quality is better than quantity and a few good hours can energize you for the day. If you find you like the exercise, feel free to take it up a level.
Today, young people tend to favor a more intense rush, thus mountain biking and other extreme forms of cycling are always a source of a great intense workout. In many cases the exercise is both mental and physical due to the nature of the terrain. Still, it is a great workout to grab your bikes and hit the trails.
Of course there are dangers associated with falling off of the bike and into something else but those come with any environment and aren’t specific to mountain biking. Exercising in this manner is also good for weight loss but your specific results may vary. One thing that is required when undertaking strenuous exercise of any kind is an increase in your water intake. This helps you avoid muscle cramps and continue moving.
Remember that cycling is a relaxing and healthy form of exercise and anyone can do it. As long as your legs work and you have good reaction time, you can bike outdoors whether it is casually or intensely. There are machines for indoor exercise which work well for urban areas but it lacks the social interaction of the outdoors.
You can weight lift, power walk, take the stairs at work, and even start Cycling.
Cycling can be done with a normal bicycle or with a stationary exercise bike. The benefits of exercising using either method are numerous and can increase your health in many areas.
First are your respiratory and cardiovascular systems. Cycling requires you to do intense breathing and it gets your heart pumping. Over time, your body strengthens these and other fitness systems used and once your normal pace becomes easier, you can move to faster ones.
The next thing to be improved is your overall stamina. Exercise of any kind improves your stamina and endurance but long term cycling improves your staying power tremendously. It won’t make you super strong but you’re likely to still be standing after a hard day of work whereas everyone else will be wiped out.
Aside from general system improvements there are various individual muscle groups that benefit from cycling.
First and foremost are your legs for obvious reasons. The faster you want to ride the faster you have to pedal which means a bigger workout for your leg muscles. Add to the fact that your shoulders and forearms are responsible for turning your bike and they begin to get a good workout as well. Of course if you’re on a stationary unit you won’t be doing much turning so you’ll have to find an alternate method for building them up.
The final and most beneficial benefit is simply a general improvement across the board. Good exercise can aid digestion, immune system response, reaction time, and can help you sleep very well. When it comes to sleep, quality is better than quantity and a few good hours can energize you for the day. If you find you like the exercise, feel free to take it up a level.
Today, young people tend to favor a more intense rush, thus mountain biking and other extreme forms of cycling are always a source of a great intense workout. In many cases the exercise is both mental and physical due to the nature of the terrain. Still, it is a great workout to grab your bikes and hit the trails.
Of course there are dangers associated with falling off of the bike and into something else but those come with any environment and aren’t specific to mountain biking. Exercising in this manner is also good for weight loss but your specific results may vary. One thing that is required when undertaking strenuous exercise of any kind is an increase in your water intake. This helps you avoid muscle cramps and continue moving.
Remember that cycling is a relaxing and healthy form of exercise and anyone can do it. As long as your legs work and you have good reaction time, you can bike outdoors whether it is casually or intensely. There are machines for indoor exercise which work well for urban areas but it lacks the social interaction of the outdoors.
Wednesday 7 April 2010
Health Benefits of Strength Training
Health Benefits of Strength Training
Every once in while it's a good idea to remind ourselves why lifting weights is a healthy thing to do -- in addition to the body image advantages that we all know about. Here is a list of the known benefits and probable benefits of weight training.- Increases strength, muscle and flexibility, which is important for fitness at any age.
- Improves metabolism; helps to maintain a healthy weight and optimize lean weight.
- Provides some cardiovascular fitness, especially in conjunction with aerobic and circuit training.
- Provides benefits in glucose control for diabetics and pre-diabetics.
- Helps maintain and build bone.
- May help prevent breast cancer.
- May improve health in wasting conditions like HIV, and for men on hormonal prostate cancer treatment.
- May help with health maintenance in conditions like Parkinson's disease and arthritis.
Let me know.
In brief, don't be afraid of the weights area.
Tuesday 6 April 2010
Let's get one thing clear, I am not a Meathead.
Let's get one thing clear, I am not a Meathead.
I understand you're confused; I don't blame you. I know I kinda look like that muscular guy at your gym who grunts, slams the weights, and scowls. The gym is filled with meatheads like that, guys whose lives revolve around their insecurity. They feel small inside so they have to project bigness. They're the dwarf behind the curtain, all fake confidence and loud noise, walking dicks with no balls. They're boys who haven't become men yet.
I'm not going to bullshit you: I'm in the gym for some of the same reasons they are. I want a powerful, good-looking body because it makes me feel, well, powerful and good-looking. But you gotta understand the gym doesn’t define me. I am not my broad shoulders. I am not my six-pack. I am not my fucking biceps.
I don't say stupid shit like, "Have you seen the weight room?" while flexing my arms. I don't know how to bounce my chest like a male stripper. I will not fuss and bitch if my girlfriend's parents serve me high-carb pasta for dinner; I'll eat it and thank them for the meal.
Meatheads like to tell you they work out. I don't. One look at my body and you'll know I don't sit on my ass and eat Mr Kipling snack-cakes for fun. I'm not here to impress you or make you feel bad for your dietary or fitness decisions. You can do what you like.
I lift weights, eat healthy food, and nourish my body not out of some sense of guilt or vanity (at least not all the time), but because it's the one thing I can control. I own my body. Take away my stuff, my friends, my job, my family, and I still have it. My body is my vehicle to go places I want to go and do things I want to do.
And because I take care of it, it'll take care of me. It won't fail on me early. It'll combat sickness and recover quickly. It'll make tasks you find hard easy for me. It'll fill out a t-shirt and jeans and maybe attract a girl or two.
But the most important task my body performs is carrying around my brain.
Try to get a meathead to tell you that.
Sincerely
Matthew Page
I understand you're confused; I don't blame you. I know I kinda look like that muscular guy at your gym who grunts, slams the weights, and scowls. The gym is filled with meatheads like that, guys whose lives revolve around their insecurity. They feel small inside so they have to project bigness. They're the dwarf behind the curtain, all fake confidence and loud noise, walking dicks with no balls. They're boys who haven't become men yet.
I'm not going to bullshit you: I'm in the gym for some of the same reasons they are. I want a powerful, good-looking body because it makes me feel, well, powerful and good-looking. But you gotta understand the gym doesn’t define me. I am not my broad shoulders. I am not my six-pack. I am not my fucking biceps.
I don't say stupid shit like, "Have you seen the weight room?" while flexing my arms. I don't know how to bounce my chest like a male stripper. I will not fuss and bitch if my girlfriend's parents serve me high-carb pasta for dinner; I'll eat it and thank them for the meal.
Meatheads like to tell you they work out. I don't. One look at my body and you'll know I don't sit on my ass and eat Mr Kipling snack-cakes for fun. I'm not here to impress you or make you feel bad for your dietary or fitness decisions. You can do what you like.
I lift weights, eat healthy food, and nourish my body not out of some sense of guilt or vanity (at least not all the time), but because it's the one thing I can control. I own my body. Take away my stuff, my friends, my job, my family, and I still have it. My body is my vehicle to go places I want to go and do things I want to do.
And because I take care of it, it'll take care of me. It won't fail on me early. It'll combat sickness and recover quickly. It'll make tasks you find hard easy for me. It'll fill out a t-shirt and jeans and maybe attract a girl or two.
But the most important task my body performs is carrying around my brain.
Try to get a meathead to tell you that.
Sincerely
Matthew Page
"White Foods" - Friend or Foe
Potatoes, Glycemic Index, and "White Foods" - Friend or Foe for a Lean-Body? by Matthew Page
I'd like to start a little discussion today about carbohydrates... and in particular, "white foods" as well as potatoes. One reason I wanted to mention this is because so many health and fitness professionals trash talk potatoes about being a bad carbohydrate choice because of the high glycemic index. Some even say such ridiculous things as "avoid any and all white carbohydrates".
OK, now while I certainly agree that white bread and refined white sugar are two of the worst things we can be feeding our bodies, I definitely don't agree with avoiding any and all "white carbohydrates". Now I know all of the buzz lately has been about colorful foods and the protective antioxidants that they contain. They tell you to focus on colors and stay away from white.
"White Foods" aren't necessarily always the enemy
It's true that colorful foods are great, but it is a big mistake to specifically avoid white foods! There are plenty of white foods that have specific nutrients that are hard to find elsewhere. Let's look at a few examples...
Onions & Garlic
What about onions and garlic? They are both white and they are chock full of protective phytonutrients, vitamins, and trace minerals that aren't easy to find elsewhere in a normal diet... such nutrients as allicin, quercetin (an important flavonoid), chromium, and other unique anti-inflammatory nutrients.
Cauliflower
Another example of something white that is great for you is cauliflower. Cauliflower is loaded with vitamin C, fiber, minerals, and special compounds such as glucosinolates and thiocyanates, which are specifically abundant in cruciferous vegetables such as broccoli, cauliflower, and cabbage. And a little-known fact is that some of the compounds in cruciferous vegetables help to combat other estrogenic compounds in our food supply and environment and can help prevent excess belly fat. So eat up on that cauliflower!
Mushrooms
Not many people realize this, but surprisingly, even white mushrooms have high levels of unique nutrients and antioxidants. White mushrooms are high in a couple types of antioxidants called polyphenols and ergothioneine.
Potatoes
Now that also leads us to another example - white potatoes (which by the way, can also be found in red, yellow, purple varieties, etc). Many health professionals claim that potatoes are a bad carbohydrate because they are thought to have a high glycemic index. While a generalization can be made that most low glycemic index carbohydrate choices will help you lose body fat easier than high glycemic index choices, it is not all that it's cracked up to be. There are many other factors that determine how your body will react-to and process the carbohydrates you ingest, such as glycemic load and also how you combine the high GI food with other foods.
For example, using glycemic load as an example... it is known that watermelon has a high glycemic index. However, the glycemic load of a normal serving of watermelon is just way too low for your body to start packing on body fat just because you ate a high glycemic index fruit. You would have to eat such an enormous quantity of watermelon just to get enough grams of carbohydrates to have any negative glycemic effect, that it is just nonsensical.
Not to mention that watermelon is also a great source of vitamins, minerals, and lycopene. There's just no reason to avoid it simply because it has a high GI. My point is... candy bars, cupcakes, and donuts make you fat... NOT watermelons, carrots or potatoes... French fries excluded of course.
Also, as i mentioned, food combinations are important in how your body processes the carbohydrates and the associated blood sugar and insulin response you receive. For example, if you mix a high glycemic index carbohydrate with an extra source of fiber, healthy fats, or even certain proteins, many times the blood sugar and glycemic response will be slowed down considerably by the way you combined the food.
Alright, so back to my point that white potatoes are actually a healthy carbohydrate as long as you eat them in the right form... with the entire skin, and please don't ruin them by deep frying them into french fries either! French fries are one of the most evil things ever invented for your health, but only because we ruin them by soaking them in a scorching bath of trans fats in the deep fryer from the hydrogenated oils that are typically used.
Keep in mind that potatoes contain so many vitamins and minerals that the list is way too long to even try. Also, as long as you eat the skins, you get a decent shot of fiber too.
Will 7-9 potatoes per day make you fatter?
On the topic of potatoes not being so bad after all, I don't remember where I saw this referenced, but I recently saw a particular study that had participants eat something like 7-9 whole potatoes per day for several weeks.
At the conclusion of the study, the potato eaters had actually consistently lost weight! I'd venture a guess that the reason the people lost weight is that they were probably so full from eating all of those damn potatoes, that they actually consumed less calories than normal! An average sized potato only has about 100-120 calories, and I can surely imagine you'd be full constantly from eating 7-9 potatoes each day.
Now I would never recommend going to those extremes, but my point is that an occasional potato is not going to hurt your efforts to get lean, especially if you combine it with some other fibrous vegetables and maybe a healthy fat and some protein.
I have one of my favorite recipes for you, using potatoes.
Lean-Body Potato Side Dish
I hope you've enjoyed this little topic today about potatoes, healthy carbohydrates, glycemic index, and my killer healthy potato recipe idea!
Sincerely,
Matthew Page
BetterTrained
I'd like to start a little discussion today about carbohydrates... and in particular, "white foods" as well as potatoes. One reason I wanted to mention this is because so many health and fitness professionals trash talk potatoes about being a bad carbohydrate choice because of the high glycemic index. Some even say such ridiculous things as "avoid any and all white carbohydrates".
OK, now while I certainly agree that white bread and refined white sugar are two of the worst things we can be feeding our bodies, I definitely don't agree with avoiding any and all "white carbohydrates". Now I know all of the buzz lately has been about colorful foods and the protective antioxidants that they contain. They tell you to focus on colors and stay away from white.
"White Foods" aren't necessarily always the enemy
It's true that colorful foods are great, but it is a big mistake to specifically avoid white foods! There are plenty of white foods that have specific nutrients that are hard to find elsewhere. Let's look at a few examples...
Onions & Garlic
What about onions and garlic? They are both white and they are chock full of protective phytonutrients, vitamins, and trace minerals that aren't easy to find elsewhere in a normal diet... such nutrients as allicin, quercetin (an important flavonoid), chromium, and other unique anti-inflammatory nutrients.
Cauliflower
Another example of something white that is great for you is cauliflower. Cauliflower is loaded with vitamin C, fiber, minerals, and special compounds such as glucosinolates and thiocyanates, which are specifically abundant in cruciferous vegetables such as broccoli, cauliflower, and cabbage. And a little-known fact is that some of the compounds in cruciferous vegetables help to combat other estrogenic compounds in our food supply and environment and can help prevent excess belly fat. So eat up on that cauliflower!
Mushrooms
Not many people realize this, but surprisingly, even white mushrooms have high levels of unique nutrients and antioxidants. White mushrooms are high in a couple types of antioxidants called polyphenols and ergothioneine.
Potatoes
Now that also leads us to another example - white potatoes (which by the way, can also be found in red, yellow, purple varieties, etc). Many health professionals claim that potatoes are a bad carbohydrate because they are thought to have a high glycemic index. While a generalization can be made that most low glycemic index carbohydrate choices will help you lose body fat easier than high glycemic index choices, it is not all that it's cracked up to be. There are many other factors that determine how your body will react-to and process the carbohydrates you ingest, such as glycemic load and also how you combine the high GI food with other foods.
For example, using glycemic load as an example... it is known that watermelon has a high glycemic index. However, the glycemic load of a normal serving of watermelon is just way too low for your body to start packing on body fat just because you ate a high glycemic index fruit. You would have to eat such an enormous quantity of watermelon just to get enough grams of carbohydrates to have any negative glycemic effect, that it is just nonsensical.
Not to mention that watermelon is also a great source of vitamins, minerals, and lycopene. There's just no reason to avoid it simply because it has a high GI. My point is... candy bars, cupcakes, and donuts make you fat... NOT watermelons, carrots or potatoes... French fries excluded of course.
Also, as i mentioned, food combinations are important in how your body processes the carbohydrates and the associated blood sugar and insulin response you receive. For example, if you mix a high glycemic index carbohydrate with an extra source of fiber, healthy fats, or even certain proteins, many times the blood sugar and glycemic response will be slowed down considerably by the way you combined the food.
Alright, so back to my point that white potatoes are actually a healthy carbohydrate as long as you eat them in the right form... with the entire skin, and please don't ruin them by deep frying them into french fries either! French fries are one of the most evil things ever invented for your health, but only because we ruin them by soaking them in a scorching bath of trans fats in the deep fryer from the hydrogenated oils that are typically used.
Keep in mind that potatoes contain so many vitamins and minerals that the list is way too long to even try. Also, as long as you eat the skins, you get a decent shot of fiber too.
Will 7-9 potatoes per day make you fatter?
On the topic of potatoes not being so bad after all, I don't remember where I saw this referenced, but I recently saw a particular study that had participants eat something like 7-9 whole potatoes per day for several weeks.
At the conclusion of the study, the potato eaters had actually consistently lost weight! I'd venture a guess that the reason the people lost weight is that they were probably so full from eating all of those damn potatoes, that they actually consumed less calories than normal! An average sized potato only has about 100-120 calories, and I can surely imagine you'd be full constantly from eating 7-9 potatoes each day.
Now I would never recommend going to those extremes, but my point is that an occasional potato is not going to hurt your efforts to get lean, especially if you combine it with some other fibrous vegetables and maybe a healthy fat and some protein.
I have one of my favorite recipes for you, using potatoes.
Lean-Body Potato Side Dish
- Desired quantity of baby potatoes (I like to use this mixture I found recently at a health food store... it is a mixture of white, red, yellow, and purple baby potatoes)
- 1 red pepper
- 1 green pepper
- 1 yellow pepper
- 1 or 2 onions
- a couple cloves of garlic, finely chopped
- 1 or 2 Tbsp extra virgin olive oil and/or coconut oil
- A little salt and pepper to taste (I like using a sea salt instead of normal commercial salt)
- Serves 3-4
I hope you've enjoyed this little topic today about potatoes, healthy carbohydrates, glycemic index, and my killer healthy potato recipe idea!
Sincerely,
Matthew Page
BetterTrained
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