Archive for October, 2011
The World of Sports Nutrition
Posted by este in Health and Fitness, Nutrition on October 29, 2011
Advancements in medicine and an increase in capitalism in the world as well as other factors all contributed to the development of the field of sports nutrition.
As scientists learned more and more about our bodies and the optimum level of strength and physical fitness they can harbor, businessmen jumped the gun and manufactured products and services that actually help athletes meet these optimum levels. The media joined in the ruckus and published materials leading to the promotion of both the scientific and the commercial side of the field.
Sports nutrition has been changing through the years around the world. It’s not just that the topics are different – the emphasis and approach have also changed.
Peak Performance, a sports magazine carried an article on dehydration in runners on October 1990, its maiden issue. This article compared the benefits of plain water with those of dilute glucose solutions, which are more isotonic and therefore absorbed more rapidly.
Today, go into almost any supermarket, convenience stores and even school cafeterias and you’ll find a ready supply of sports drinks aimed at maintaining hydration just like glucose solutions.
The difference is that by using soluble long-chain glucose polymers instead of simple glucose, it’s now possible to create an isotonic drink that hydrates and also supplies significant amounts of carbohydrate to working muscles. And, the good thing is, sports drinks also taste better.
More than 10 years ago, it was made public that muscle damage brought about by free-radicals may be reduced by having supplements of antioxidant vitamins A; C and E. Years after, antioxidant supplementation became a norm in the world of sports nutrition.
Now, researchers are also beginning to understand that muscle damage is a more complex subject. It is difficult to assess free radical damage in athletes and it has been found out those large amounts of antioxidant nutrients may actually cause cellular damage and impair performance.
The carb loading technique has been widely used over the years by athletes all over the world. A carbohydrate-rich diet is important in maintaining muscle glycogen stores thus ensuring high endurance levels.
However, in the 1990′s it became clear that the glycemic index and release rate of different carbohydrates had important influence on when they should best be consumed in relation to physical activity.
The relationship of carbohydrates and proteins were also discovered namely that carbohydrates promote protein-sparing in the body. It was also discovered recently that consuming carbohydrates before and during prolonged bouts of strenuous exercise can help protect the immune system.
One of the most exciting recent developments in sports nutrition has been the rise of creatine supplementation. The use of creatine is now very common. Creatine renews the muscles essential energy source, ATP or adenosine triphosphate. Increased levels in muscles optimizes energy turnover meaning you’ll more energy for high power exercise and faster recovery during and after workouts. Creatine also increases the athlete’s maximum effort, delays fatigue and therefore prolongs endurance.
New wisdom and therefore new products have definitely enabled athletes to fuel themselves better, work harder, train longer and recover more rapidly. However, as in any kind of innovation there will always be downsides.
Nutritional supplements available to most athletes in the 80′s were very straightforward. Some athletes took drugs but the boundaries between nutritional supplements and drugs clear. Today, the race to find new formulas to boost performance has resulted to the availability of sports nutrition supplements which do not really occur naturally. The result is that the distinction between a nutrient and a performance-enhancing substance has become increasingly blurred.
Some of these supplements contain ingredients that can cause athletes to violate the rules and regulations governing their sport because of unintentional contamination by other, ‘exotic’, substances present in the supplement manufacturing environment.
More developments will be created in the world of sports nutrition and these will definitely spawn ethical questions. “Nutrigenomics”-the relationship between genetics and nutrition-will be more researched upon.
As scientists become more skilled at discovering the processes of our genes, it will be possible that rather than adopting a general approach for sports nutrition, athletes around the world will be genetically tested to help them determine precise individual requirements for optimum health.
The next years will predictably be more exciting for the world of sports nutrition.
Fitness 101 – Everything You Need to Know
Posted by este in Ergonomics, Health and Fitness on October 25, 2011
Most people equate fitness with the lean and muscular bodies they see on TV, online or in health magazines. While they epitomize the ideal shape and configuration of a physically fit individual, body composition is only one part of it. Aside from this obvious physiological component, it also refers to an individual’s cardiovascular endurance, strength, flexibility and stamina. A physically healthy body can be achieved through a balanced diet, regular exercise and sufficient rest.
Cardiovascular endurance, also called cardiorespiratory endurance, refers to the body’s ability to sustain prolonged physical activity. Activities like walking, swimming and cycling that elevate the heart rate are examples of exercises that promote cardiovascular health. Strength, more specifically muscular strength, refers to the body’s capability of applying force in any activity. Resistance training, whether through weight lifting or bodyweight exercises, develops strength. Endurance or stamina refers to the body’s ability to exert itself for a long period of time without fatigue. Walking, dancing and other aerobic exercises promote muscular endurance. Flexibility refers to the body’s ability to move in a wide range of motion. Stretching exercises that lengthen the muscle develop flexibility. Body composition is a measure of the amount of fat, bone, muscle and other parts of the body. It is the most obvious, although not the only, determiner of physical health.
While these factors are general measures of physical health of the general population, fitness also refers to a person’s ability to perform a specific task based on his or her occupation or age group with reasonable efficiency. For example, those seeking entry to the military, air force, navy or other occupations where premium is placed on physical health must pass stringent fitness tests before being admitted. Athletes, too, must prove themselves able to handle the rigors of their sport before they can be allowed to compete. In much the same vein, there are also measures for men, women, children, the young and old alike to determine their overall physical health.
Aside from these physiological considerations, a program of overall health and wellness would not be complete without taking into consideration mental, emotional and social health. An individual who is mentally, emotionally and socially well is able to cope with the stresses of daily living without resorting to maladaptive coping mechanisms that include the use of drugs and alcohol, among others. He or she works productively and thus makes a significant contribution to his or her family and community in the process.
Moreover, a psychologically healthy individual is able to cultivate fruitful friendships and long and lasting relationships. A healthy sense of self-worth allows the physically and mentally fit person to move his or her life to its intended direction. Spirituality and religion are also important components of an overall fit and healthy individual.
Thus, a person who strives for fitness is actually gunning for more than lean and toned muscles or the ability to do more than fifty push ups. He or she is actually going for overall health and wellness, the most important component of which is physical and psychological balance. Someone who gives more importance to lifting weights than spending time with family isn’t fit in the real definition of the word.
Frugal Fitness
We would all like to have a perfect body and get into the best physical shape that we can. Unfortunately it seems that if you want a perfect body you have to shell out for an expensive club membership, hire a personal trainer, or order expensive home gym equipment.
Even if you want to work out at home the costs can run up if you go overboard on equipment. There’s everything from expensive shoes and workout clothes, heart rate monitors, power bars, supplements and shakes, books, DVDs and many other fitness accessories that can break the bank. There are plenty of ways that you can get in and stay in shape that won’t cost you the large amount of money that usually comes with adapting a healthier lifestyle.
Avoid costly gym memberships. Sure they may have a ton of equipment, but you will save time and money opting to work out at home. Many of the exercises that need machines can be substituted with exercises that you can do at home while still working the same muscles. You wont have to worry about overcrowding and you might even save a little gas money, which is important as well.
Now that you’ve decided to workout at home there might be some equipment needs that you can buy. You may want to get some barbells to accommodate your workouts. Most sports equipment stores will sell them for no more than a dollar a pound. There are other places where you can find them for considerably cheaper. Look in the classified ads for used weights or visit local pawn shops that have a bit of fitness equipment for a quarter of the price.
You may also have friends or family that have a set of weights that have been sitting in their basement or garage, untouched for several years. Make them an offer; they may just give them to you.
Another piece of inexpensive equipment that may come in handy for a muscle-building workout is a chin-up bar. This is a bar that you can install in a door frame for the purpose of doing chin-ups and pull-ups. You can find them for as cheap as $10 or can even make your own by researching on the Internet.
Resistance bands have become popular and can be purchased for a small price.
There are plenty of cardio activities that you can do that will cost you very little if anything at all. Start with walking and you wont need to buy any fancy shoes or clothes. You just need to find comfortable shoes and clothes that you already own. If you want to start running you may want to buy a shoe that has some better support but you don’t need to invest in the best shoe on the market because you probably won’t be running in highly competitive races.
Swimming is an excellent exercise but most people don’t have the luxury of having a pool in their backyards. Some health clubs or recreational centers may have pools where there is open swim and may be worth a look to explore. Some may offer deals that only involve use of the swimming pool and may be cheaper than an entire membership. During the summer you may buy a swim pass for your children to take advantage of the hot weather during the summer. You may be able to upgrade that into a family pass and then you can use the pool for laps during specified adult or lap swimming time.
Trainers can give you valuable information and routines to help you become fit, but in today’s information age you can do a lot of research on your own through books and websites. The Internet is loaded with free information that will help you setup a workout routine that fits your abilities and time. You can also check out the library for books or magazines. Many libraries have extensive magazine collections that feature health and wellness magazines. If you find a routine in a magazine take it to the copier and for less than a dollar you have a workout plan. However, you will want to do a lot of research and consult a doctor before you start any type of serious physical workout routine.
Use things that are around your house to help you get in shape. Why spend thousands on a stair-step machine if you live in a house with stairs. You get the same workout at no cost. Chairs can be used for a variety of things; you can use them to do dips or raised push-ups for example.
Getting yourself into shape will not only help your body but your mind as well and if you can do it for a little cheaper you’ll feel even better. Remember these are suggestions for you to save money before you exercise, always ask your doctor if you have any questions or concerns about a workout plan for you.
My passion is to help others through their journey in life. To help those who find it difficult to follow the right path, and to teach my children to offer their hands in life. I have a great passion in giving and finding peace and hope in all types of relationships.