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The TAO of TI: What makes Total Immersion different.
We're convinced there's a great swimmer inside of everyone! If you've never
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This Weeks Personal Postings/Releases:
We have NO personal postings this week.
This Week's Digest Article Index:
1. Science of Sport: How Does Explosive Training Change Your Leg Muscles?
2. Science of Sport: Quantifying Intensity - How to use heart rate to quantify
your fitness training intensity
3. Ironman Triathlon Training: Hyponatremia and Hydration
4. Lack of sleep can affect teen athletic performance
5. Sportsmedicine: "Training Through Injuries"
6. When being an ironman, or ironwoman, isn't a good thing
Isn't it amazing that sometimes a substance we think of in a very positive way
can sneak up and do us harm? What brings this to mind
is iron.
7. Joe Henderson's Running Commentary - At Ease
8. Running is a healthy, reasonably safe way for children to exercise
9. Balancing Proteins, Fats, and Carbohydrates
10. Time by Training Region by Joe Friel
11. Injured? Keep Moving, Gently
12. From Runner's World
13. Ironman Study Confirms Cycling's Value
14. A Common-Sense Guide to Women's Nutrition
15. Marathon Training Program - Preparing for the Long Run
16. Exercise reduces fatigue after breast cancer
17. Athletic trainers urged to recognize signs of exercise-induced asthma
18. SSISA corner - The need for speed
19. How Am I Doing?
Whether you are a competitive runner or a weekend jogger, the kind of data you
want your sports watch to provide is a matter of
preference.
20. Smart fitness - Work on your core strength
21. Multisport: What to do AFTER Your Big Race
22. Drink responsibly to Run Safe
23. A Common-Sense Guide to Women's Nutrition
24. Cycling: Yoga for Cyclists
25. News Scan - A Collection of News Briefs
Runner's Web Weekly Poll:
"Do you agree with the decision by the New York City Marathon to award higher
prize money to women than to men?"
You can access the poll from our FrontPage as well as voting on and/or checking
the results of previous polls.
Post your views in our Forum at:
http://www.runnersweb.com/running/runnersweb_forum.html
[Free Registration Required]
Last week's poll was: "Which city will win the 2012 Olympic Games,
London
Madrid
Moscow
New York City
Paris?"
The results at publication time were:
Answers Votes Percent
1. London 22 39%
2. Madrid 2 4%
3. Moscow 0 0%
4. New York City 8 14%
5. Paris 25 44%
Total Votes: 57
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Five Star Site of the Week: Luke McKenzie, Triathlete.
"Luke was born and raised in NSW on the Mid North coastal town of Taree. From an
early age he pursued sporting interests with a
passion. Starting with Soccer and progressing to Rugby League, Cricket, Tennis,
Golf, Little Athletics, Basketball, Running,
Swimming and Water Polo. Luke became a State level swimmer at Primary school and
then represented NSW in Under 14 Water Polo.
His interest in Triathlon was fired in the early 90's when he was taken to
Forster by his parents to help man an aid station at the
Australian Ironman.
In 1995, he entered his first Triathlon at Trial Bay, NSW and won. From this
point he was "hooked". In 1996 the family moved to
Queensland's Gold Coast- a mecca for Triathlon training and racing. Luke was in
his element, training and racing, honing new skills
and challenging himself against older, seasoned competitors whenever he could.
He supplemented Triathlon with Cross Country and
Track running and held numerous Queensland school titles and the 16 yrs
Queensland Steeplechase record over 2000m.
Luke was selected in the Australian Duathlon team at 16 yrs old to compete in
the World Championships at St Wendell, Germany. As the
Under 20's youngest competitor he finished 7th. In 1998 he became the youngest
competitor in the St.George triathlon series,
learning some valuable lessons in the Grand Prix style of racing. Subsequently
Luke was selected in three Australian Junior teams
for the World Championships. His best result was at Edmonton in 2001 where he
finished third. He suffered the disappointment of a
flat tyre at Perth 2000 and finished 9th U23 at Queenstown in 2003.
In 2001 Luke competed in the inaugural Sydney Youth Olympics and won by a
considerable margin. This result helped to secure him a
place in the Australian Institute of Sport Triathlon squad and provided Luke
with valuable support ,training and learning
experiences through AIS camps in Australia and in France. It was from here that
Luke launched his international triathlon career
chalking up some very creditable performances in Europe.
Luke became fascinated by the US triathlon scene through his friendship with
Peter Coulson and Michellie Jones and in 2003 set off
to pursue the American circuit where athletes specialize in the non-drafting
format. Showing a preference for longer distances, he
managed three first placings in his first year. In 2004 he returned to the US
again, recording two first placings, a second and some
minor placings. Through racing half-ironman races Luke experienced the thrill of
going head to head with some of the major world
players in the longer distance events. This experience coupled with his youthful
memories of the Forster Ironman lured him towards
Ironman. He began training in earnest for his debut over this distance in the WA
Ironman, Bussleton. Luke finished 3rd in his first
outing in a brisk time of 8.34, tired, totally spent but wildly elated as he
passed down the finish chute. He will continue to
compete in Olympic distance and half-ironman races and a career in Ironman
beckons."
Visit Luke's website at:
http://www.lukemckenzie.com
Send us your suggestions for our Five Star site. Please check our list
of previous Five Star Sites available from the Five Star
Window under the link "Previous Five Star Sites" as we do not wish to
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Our Photo Slideshow is updated on a random basis. Check it out from our
FrontPage.
Book of the Week: The Sport Psych Handbook.
By Shane Murphy.
Athletes’ physiques and conditioning levels have advanced significantly in the
past decade. Now, it’s time for their mental prowess
to catch up.
The Sport Psych Handbook makes significant performance improvement possible
through training the mind to parallel the body’s
enhanced development. Experts covering each facet of the mental game present
research-based, field-tested approaches to enhance
individual and team performance. More specifically, this comprehensive guide
will give athletes breakthrough methods to do the
following:
* Optimize inner drive for training and competition
* Maintain emotional and mental control for unwavering focus
* Improve communication skills for better leadership and teamwork
* Avoid and overcome slumps, injuries, and other challenges to a successful
season
Complement your physical skills with sharper mental skills. Make The Sport Psych
Handbook part of your training arsenal, and start
performing to your potential.
Buy the book from Human Kinetics at:
http://www.humankinetics.com/products/showproduct.cfm?associate=880&isbn=0736049\
045
More books from Amazon at:
http://www.runnersweb.com/running/amazon.html
and Human Kinetics at:
http://www.runnersweb.com/running/human_kinetics.html
This Weeks News:
1. Science of Sport: How Does Explosive Training Change Your Leg Muscles?
By Owen Anderson, Ph. D. (Copyright © 2004-2005)
Our skeletal muscles are highly plastic tissues which respond rapidly to the
things we do during training. That being the case, what
specific changes occur in our muscle cells when we engage in explosive training?
Does an understanding of explosive-training-related
muscle alterations help us plan more-effective explosive workouts?
To find out, Dr. Heikki Kyrolainen and his colleagues at the University of
Jyvaskyla in Finland, Appalachian State University in
North Carolina, and the Copenhagen Muscle Research Center in Denmark recently
studied the leg muscles of 13 athletes as they carried
out explosive training, along with 10 individuals who served as controls (1).
The subjects in both groups were young (24-25 years
old) and relatively lean (9- to 11-percent body fat), and had not participated
in any systematic power training prior to the study.
After a two-week, preparatory phase of training which included the performance
of squats, dead-lifts, abdominal exercises, and calf
exertions, the 13 experimental subjects carried out two explosive workouts
weekly for a period of 15 weeks. The explosive-session
exercises included jumping drills (with a special sledge apparatus to provide
resistance), drop jumps with minimal displacements of
the knee joints from heights of 20 to 70 centimeters (8.5 to 27.6 inches), jump
squats (squats which incorporated a maximal vertical
jump once the full squatting position was reached) with a resistance of 30 to 60
percent of the one-repetition maximum, two-leg
hopping, one-leg hopping, and hurdle jumps. Note that these drills correspond
closely with the kinds of routines which many runners
utilize during their explosive phases of training. For each exercise in the
explosive workouts, there were five to 10 reps per set,
and each rep was completed with maximal effort in an attempt to enhance
explosive force production in the leg muscles. The overall
number of reps gradually increased from 80 per workout to 180 reps per session
across the 15-week period. In addition to these power
workouts, the experimental athletes engaged in about six hours of supplemental
physical activity per week (cycling, walking, and
ball games). Meanwhile, control subjects exercised for about four and one-half
hours per week - but carried out no power training,
of course.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20050617_RRN_Explosive_Training.h\
tml
2. Science of Sport: Quantifying Intensity - How to use heart rate to quantify
your fitness training intensity:
Articles in PP often detail elite and complex aerobic training methods to boost
endurance performance, VO2max and lactate threshold.
These articles typically refer to target training intensities and heart rates to
achieve, say, a new 10K or marathon best; they
recommend high-intensity training, with very high target heart rates, to
complement the longer 'steady state' sessions at more
moderate intensities.
However, using target training intensities and heart rates is also useful for
those of us whose aerobic training is aimed at
improving general health and fitness, or as general conditioning for a
recreational sport. In this more modest form, aerobic
training involves an endurance activity, such as cycling, running or rowing,
performed continuously for a certain amount of time,
usually 20-30 minutes. It is recommended that if this kind of activity is
performed three-to-five times a week, then it will bring
about optimum benefits. Obviously if you do more you will get fitter, but as a
general rule, 3-5 x 20-30 mins a week yields a good
fitness reward for the amount of time invested, and so is optimal for general
fitness needs.
It is also advisable that with this kind of aerobic training the exercise
intensity should be moderately hard. The American College
of Sports Medicine (ASCM) officially recommend that the optimal intensity is
between 60% and 80% of VO2 max. VO2 max is the maximum
amount of oxygen, in millilitres, one can use in one minute per kilogram of
bodyweight. It is the standard measure of aerobic
fitness. However, it is impossible to maintain maximal oxygen use for longer
than about 8-10 minutes. Thus, for general fitness
training, one should aim to be at 60-80% of maximum capacity and maintain this
level for 20-30 minutes. This intensity is comparable
to the training levels elite athletes would use on their 'steady state'
sessions. When performing some of the more advanced interval
sessions recommended in PP, elite athletes will be at intensities greater than
85% VO2 max. At the other extreme, activity at an
intensity of 40% VO2 max is likely to improve health but won't significantly
improve aerobic fitness.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20050616_PPO_Quantifiying_Intensi\
ty.html
3. Ironman Triathlon Training: Hyponatremia and Hydration:
It wasn’t too long ago when athletes in the Ironman triathlon were told to take
on board as much water as they could to prevent
dehydration. They were told to get most of this during the bike as access to
fluids in the swim isn’t possible, and it’s harder to
swallow fluids whilst running. ‘Drink before you are thirsty’ was the usual
mantra.
Well that advice just doesn’t cut it these days, and athletes need to take a
much more calculated approach with their rehydration
strategies. Over-hydration (drinking too much water) can result in a serious
condition known as Hyponatremia. This condition can
result in serious consequences such as death.
Are you thinking that this doesn’t apply to you? THINK AGAIN. A study by Speedy
et al (1999) reported that 18% of the 330 race
finishers at the 1997 New Zealand Ironman triathlon were hyponatremic. The
authors concluded that fluid overload was responsible for
73% of those individuals with severe hyponatremia. It was also found that 29% of
the athletes in the 1984 Hawaiian Ironman triathlon
had developed the condition. In addition, Davis et al (2001) chronicled 26 cases
of symptomatic hyponatremia from the 1998 and 1999
San Diego marathon events. The average finish time for the 26 runners was 5
hours, 38 minutes (range = 4:00 to 6:34), and many
runners admitted drinking as much fluid as possible during and after the event.
How much did they drink? That remains unclear, but
plasma sodium values ranged from 117 to 134 mmol/litre, so excessive drinking is
a strong possibility. Moreover, sweat sodium
loss—although not measured in this study—likely contributed to the problem.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20050613_TSO_%20Hyponatremia.html
4. Lack of sleep can affect teen athletic performance:
Studies about sleep and circadian rhythms may have applications that extend
outside the scientific arena and into athletic
performance in young people.
Considering the negative effect of insufficient sleep on performance, one Rhode
Island-based sleep expert concluded that sports
teams traveling west may have the upper hand when playing on their rivals' home
turf early in the day.
"It is much harder for West Coast teams to perform well on the East Coast,
particularly if they are asked to perform in the
morning," Dr. Mary A. Carskadon of the Bradley Hasbro Children's Research Center
in East Providence told Reuters Health.
The reason for this is based on the athletes' sleep patterns and internal
biological clocks. While studies have shown that
insufficient sleep can affect a teenager's learning ability, mood and behavior,
few researchers have investigated the association
between children's and adolescents' sleep, circadian rhythms and athletic
performance.
Carskadon's extrapolations are based on her analysis of research on related
topics, much of which involved adults. The sleep-wake
patterns of children are often strongly influenced by their parents, who may set
strict bedtimes. When children are forced to adhere
to those bedtimes, most will sleep for about 10 hours and spontaneously wake up
on both school days and weekends, research shows.
More...from Reuters at:
http://today.reuters.com/news/newsArticle.aspx?type=healthNews&storyID=2005-06-1\
0T155652Z_01_B157240_RTRIDST_0_HEALTH-SLEEP-TEENS-DC
.XML
[Multi-line URL]
5. Sportsmedicine: "Training Through Injuries":
By Dr. Kiper
You’re hurt? You can’t find a magic bullet cure? The one who loves you most
says, “give it a rest,” but nooooo, “I am an athlete, I’
ll get better on my own.”
If that sounds like you, you may need more help than anyone can give, but I’ll
do my best. First of all, 2-3 days rest will not
impair your conditioning; in fact you’re probably run down from over-training
anyway, so give yourself at least that much.
In all likelihood, you will eventually get better; nature is so kind that in
spite of ourselves we will heal. But repetitive use of
every step (walking or running) is antagonistic to the healing process, and
depending on the type and severity of injury, that
repetitive stress can lead to more critical injury e.g. a stress fracture or at
the very least slow down your healing process even
to the point of disabling you so that you are forced to heal.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20050610_DrKiper_Injuries.html
6. When being an ironman, or ironwoman, isn't a good thing:
Isn't it amazing that sometimes a substance we think of in a very positive way
can sneak up and do us harm? What brings this to mind
is iron.
We associate consumption of dietary iron with energy, vitality and robust
growth. Iron supplementation can be helpful in certain
people, like those with some types of anemia, especially pregnant women and
those losing blood through natural or unnatural means.
Iron also can kill.
One way is in acute overdose. Iron pills can be especially dangerous to children
who consume large amounts. It's important to keep
vitamins, minerals and drugs away from the curious eyes, fingers and mouths of
our children. Especially dangerous are those vitamins
with iron that might taste good!
The other way that iron can kill is in a genetic disease called hereditary
hemochromatosis. This is a disorder of iron metabolism
that causes too much iron to be absorbed and stored in the body. High
concentrations of iron can be toxic to a variety of organs,
especially the liver, and the heart.
Your body normally absorbs about 10 percent of the iron you eat each day in your
diet. Most of this is stored in the blood cells as
hemoglobin, but a small amount is stored in your bone marrow, spleen and liver.
If your body perceives you have adequate iron stores for its use, it normally
reduces the amount of iron absorbed by your intestine
so you don't accumulate excess amounts.
If, however, you have hemochromatosis, you absorb as much as 20 percent of the
iron you ingest. This doubling of the absorption
creates an excess iron supply that is stored in the tissues of several important
organs, most notably your liver.
More...from the Press Herald at:
http://pressherald.mainetoday.com/mainelife/stories/050612familyhealth.shtml
7. Joe Henderson's Running Commentary - At Ease:
What do you run? This is the best question one runner can ask another. There are
nicer questions that one runner can ask another,
such as, "Can you give me advice on...?" or "Have you lost weight?"
But "What do you run?" is best because it demands the most honest answer. It
doesn't ask what you once did or hope to do someday,
but what you actually do now.
Thanks, fellow Oregonian Jerry Baker, for asking me recently, "How much do you
run?" My answer won't impress him or you, but neither
is it a shameful little secret.
My runs, measured by time instead of distance, average little more than a
half-hour apiece. The pace seldom rises out of the comfort
zone.
A race might lure me out of this zone, but that happens rarely nowadays. I've
raced as far and as fast as my ability and ambition
will ever take me, and have nothing left to prove on the outer limits of effort.
Easy running is my home base, and I'm content to
spend most of my days there.
"Easy" one of the least-used words in the runners' vocabulary, if not actually
treated as a four-letter word. We talk the least
about the runs we take most, the easy ones.
That's because all the accolades in this sport reward the big efforts. These
words tend to end in "est" -- fastest, longest,
toughest, best.
No prize is awarded for going easier. No one boasts, "I ran three miles today,"
or pats your back for miles that are two minutes off
race pace.
No one writes books on how to run SSD -- short, slow distance. No one gives
speeches praising runs that first-year runners can do in
their sleep.
No, we don't talk much about runs that are neither long nor fast, or we call
them by assumed names. One alternate definition is
particularly distasteful -- "junk miles." What can be trashy about runs that a
vital ingredient in the training mix?
The occasional long run must be long enough to prepare you for your longest
race, and the infrequent fast run must be fast enough to
train you for your shortest race. So too must the many easy runs be easy enough
to heal the pains of the hard days.
More...from Joe Henderson at:
http://www.joehenderson.com/archive/512.html
8. Running is a healthy, reasonably safe way for children to exercise:
was given a report of comments to an article in the Clinical Journal of Sport
Medicine about children running marathons.
Most of the standard advice is that the marathon distance of 26.2 miles is to
far for a child under the age of 18 to run. There are
cases where children of ages 10-to-12 have run marathons and have suffered no
injurious affects from running this long distance.
One of the responders was a medical director of the Twin Cities Marathon for 22
years and mentioned that he had not seen any adverse
injury patterns with children as young as 10. He did offer several guidelines
for younger children running marathons and several of
these items included advice for parents or coaches to offer younger runners.
One is to not encourage children to run a marathon and not to stress running a
fast time or even keep records of children under the
age of 18 years.
Common sense guidelines include that while training for the marathon that the
academic performance does not suffer and that social
interaction is not changed.
Proper nutrition and sleep patterns remain good is another set of indicators to
monitor.
One other item was to not enter the child in a big marathon where the young
runner may literally get lost in the crowd.
And since their physical structure is much smaller than an adult their body
loses heat faster and gets chilled faster than an adult
that has more body mass. If the temperature is going to be hot during the run it
would be better to pass on that race.
It goes without saying that if the child has an injury the training should back
off and if it is still present at the time of the
marathon it is again a reason to not run that particular marathon.
More...from the San Marcos Record at:
http://www.sanmarcosrecord.com/articles/2005/06/12/sports/sports5.txt
9. Balancing Proteins, Fats, and Carbohydrates:
An adequate intake of quality proteins and healthy fats will balance out the
carbohydrates in our diets and keep the need for
insulin low. This is good for all of us, but especially for diabetics. Animal
proteins may also be important because they may help
to increase bone mass,2 which would prevent osteoporosis. Fats are needed in our
diet because they help to slow the release of sugar
into the blood and they help signal our brain that we are full.3
Insulin
Insulin is a hormone produced by the pancreas in response to the ingestion of
carbohydrates. It allows glucose (blood sugar) to pass
into cells, where it is used for energy.
It suppresses excess production of sugar in the liver and muscles and suppresses
breakdown of fat for energy. When insulin is too
high, it increases hunger, fatigue, mental confusion, stimulates fat formation
from excess blood sugar, blocks the release of fat
from your body, and increases any tendencies for inflammation.1
Ratios
According to the Zone Diet the ideal ratio of carbohydrates, proteins, and fats
is 40-30-30 respectively.3 Other nutrition
specialists use a ratio of 50-35-15, carbohydrates, proteins, and fats.1 With a
balanced diet, it is best to eat five meals per day,
and optimally, each meal should consist of the ratios given above. These ratios
will keep your insulin at a healthy level. In order
for your diet to be balanced, you need to know how to measure the right size of
a protein portion, your carbohydrate portion, and
how much oil to use.
More...from About at:
http://nutrition.about.com/od/recipesmenus/a/balanceddiet.htm
10. Time by Training Region by Joe Friel:
How much time should you spend in each heart rate or power zone over the course
of a season? This is a question asked by many
athletes and with good reason. Knowing the answer will lead to purposeful and
effective training. Unfortunately, it’s not an easy
one to answer.
Training intensity is the result of many variables, not the least of which is
the event for which you’re training. There are
tremendous differences between preparing for an Ironman-distance triathlon and a
bicycle criterium. If we talk in terms of five
heart rate zones or even seven as in my system, or a power-based training system
with multiple zones ranging from sprint duration
power to power zones for multi-hour events, it is obvious what our problem is. A
bicycle road race is often determined by who has
the most power in a sprint lasting only a few seconds. But in an
Ironman-distance race such power has little or nothing to do with
outcomes. There it is the highest average power or pace one can maintain for
several hours—a relatively low number by all standards.
This is generally a heart rate 2 zone effort whereas the bike race is frequently
determined with a 5c zone effort. Obviously one
cannot train with the same intensities for both events.
But if we divide the training intensity into fewer and broader zones we begin to
find that there is less difference. So for the
purpose of answering the original question let’s divide training intensity into
three regions:
More...from Joe Friel at:
http://www.ultrafit.com/newsletter/june05.html#JF
11. Injured? Keep Moving, Gently:
Sooner or later, almost everyone gets sidelined by an injury. From twisted
ankles, tendinitis and pulled muscles to the more serious
torn rotator cuffs, these injuries used to mean weeks of inactivity, which can
lead to unwanted pounds that only complicate
recovery.
These days, "we approach injury [for most people] much like we would with any
athlete," said physical therapist Thomas Papke, a
spokesman for the American Physical Therapy Association. The Oakland Raiders
"wouldn't sit out eight weeks while they recovered. . .
." said Papke, who consulted with the team when it was based in Los Angeles.
"It's appropriate to work through the healing cycle."
But that doesn't mean shooting up with cortisone or playing through pain. "Pain
is a wonderful messenger to tell you when to stop,"
said Papke, who runs Capital Metro Physical Therapy in Northern Virginia and the
District.
What "working through the cycle" does mean is staying active in ways that permit
your injury to heal. "When most people have an
injury, it usually involves just one body part," noted registered dietitian
Leslie Bonci, director of sports nutrition at the
University of Pittsburgh Medical Center. "There's no reason you can't exercise
the rest of the body, although it will depend on the
severity of the injury."
More...from the Washington Post at:
http://www.washingtonpost.com/wp-dyn/content/article/2005/06/13/AR2005061301397.\
html
12. From Runner's World:
* Coach's Corner
Hard work brings success: Put in the time and effort necessary to achieve your
goals. Morning runs, intervals, tempo runs, fartlek
workouts, hill repeats, long runs-whatever it takes. A veritable smorgasbord of
work opportunities awaits. And with completed work
comes great satisfaction. -Ed Eyestone
* Injury Prevention
Space Your Races: "Racing pushes the limits of your speed and endurance, and too
much racing can push you beyond your ability to
avoid injury. Racing is hard on your body, so you must give yourself plenty of
time to recover after each event. The general rule:
Take one easy day or rest day for each mile you have raced. And certainly don't
race again until that period has passed." -Joe Ellis
* Performance Nutrition
Calcium provides the building material for your teeth and bones. Banking
calcium--by getting the RDA or more daily from the time
you're young--can help prevent osteoporosis. The mineral also plays a role in
the constriction and relaxation of your blood vessels,
contributing to healthy blood pressure. Newer studies even suggest that a higher
intake of calcium may reduce your risk of
colorectal cancer.
Boost your grade by having 3 cups of fat-free or low-fat milk a day. Those 24
ounces also give you about 300 IU of vitamin D, which
your body needs for optimal calcium absorption. (Requirements for D are 200 IU
for people ages 19 to 50; 400 IU for those 51 to 70;
and 600 for those 71 and older.)
* Words That Inspire
"I think what I represent is achieving what you want in life. It's a matter of
attitude. Some people have a negative attitude, and
that's their disability." -Marla Runyan
* Editor's Advice
"To reduce muscle soreness try an ice bath. Fill your bathtub with 6 inches of
water, dump in a tray or two of ice cubes, and
slither in. Make sure the water covers any place most likely to feel tight after
a long run. Stay in for 5 to 10 minutes. You'll
feel a noticeable difference in your muscles the next day." -Amby Burfoot, RW
executive editor
* Training Talk
"Besides helping you stock more fuel in your muscles, the right diet will
increase your body's ability to handle the lactic acid
that accumulates. It will also interact with various neurotransmitters in your
brain, helping you feel less fatigued." -From Eat
Smart, Play Hard by Liz Applegate
13. Ironman Study Confirms Cycling's Value:
More than any other factor - including distances in other sports, weight, height
- time on bike proved important for faster
performance.
After more than a year of collecting online data from athletes training for an
Ironman, sifting through mounds of paperwork and
charts, crunching hours and hours of training times Mathew Luebbers finally
proved what many instinctively knew - you need to ride
lots to kick butt at an Ironman.
Since the 2.4 mile swim, 112 bike and 26.2 mile run ultimate endurance test
appeared on the scene people have been trying to figure
out how to best the Ironman race. First they asked what it would take to finish.
Now they're asking what it takes to finish well.
Lore has long had it that blistering run times would zoom any Ironman challenger
past his competitors. But in 2004 Kona winner
Normann Stadler shattered that Old Wives Tale turning in a blistering 4:37 bike
time crushing his opponents and cruising to an
Ironman victory.
More...from Beginner Triathlete at:
http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=532
14. A Common-Sense Guide to Women's Nutrition:
You’re a dedicated runner hoping to qualify for the Boston Marathon. Or a
super-charged executive rushing from home to daycare to
office. Or a mother of three hoping to shed a few pounds. Perhaps you’re even
all of the above. What should you eat to accomplish
these feats?
“Women athletes are so concerned with what they get out of their bodies, as far
as their performance, but they should be just as
concerned with what they put into their bodies,” says licensed dietitian Margo
Sipiora, a spokesperson for the Illinois Dietetic
Association.
That’s a tricky task. Nutritional needs vary significantly between men and
women. Even among women, a variety of factors influence
nutritional needs.
While there is no “one-size-fits-all” nutritional formula, four key
nutrients—calcium, protein, iron and folic acid—are of concern
to women of all ages and activity levels, says Roxanne Moore of the American
Dietetic Association. “For women, whether they’re
sedentary or active, young or old, we still see an inadequate intake of these
four nutrients all across the board,” she says,
“mostly because women are more inclined than men to go on diets and deliberately
restrict calories.”
More...from Competitor Magazine at:
http://www.competitor.com/story.cfm?story_id=8163&pageID=4723
15. Marathon Training Program - Preparing for the Long Run:
Definition and Purposes of the Long Run
For the purposes of this discussion, the distance of a long run is considered to
be 10 miles or longer as well as runs that last
over 90 minutes. It should be run approximately one minute slower than the pace
you plan to run during the marathon or stated
another way, one to 1-1/2 minutes per mile slower than your present 10K race
pace. If your training schedule calls for a long run of
16 miles, the distance must be run at one time rather than splitting the
distance into an 8-mile morning session and an 8-mile
evening run.
The long run is the most important component of marathon training because it
teaches the body to both mentally and physically tackle
the challenges presented in completing the 26.2-mile event. Physiologically, the
body must learn to tap into and utilize energy
reserves from fat storage sites after the glycogen (fuel stores in the muscles,
converted over from carbohydrate food sources) have
been depleted. Through long run training, the capacity to store more glycogen
within the muscles increases. An increase in glycogen
stores translates into the ability to maintain one's pace during the marathon
and delay the onset of fatigue. Conversely, trouble is
on the horizon when you run out of glycogen, as your pace will significantly
decrease.
One must also be accustomed to running for very long periods of time, and the
mental toughness that develops from completing long
training runs pays off handsome dividends during the actual marathon.
The long run also provides an excellent opportunity to experiment with a variety
of issues and concerns (e.g., shoes, nutrition,
pacing, etc.). Please refer to Areas of Experimentation section for more
information.
Above all, marathon training schedules must be designed so that runners are
adequately rested prior to undertaking their long runs.
One who completes at least two long runs of 20 miles or longer prior to his or
her marathon will no doubt reduce the possibility of
visiting the dreaded "wall" (the point in time when glycogen stores within the
muscles have been depleted and as a result, the
runner's pace slows considerably, often times to a walk).
More...from State of the Art Marathon Training at:
http://www.marathontraining.com/marathon/m_longr.html
16. Exercise reduces fatigue after breast cancer:
After being treated for breast cancer, women who engage in moderate exercise
have more energy and feel better about their bodies
than less active women, a study shows.
Women treated for breast cancer often experience fatigue that can be
long-lasting, study author Dr. Bernardine M. Pinto told Reuters
Health. "Physical activity can help manage this problem," according to Pinto,
who is at Brown Medical School and Miriam Hospital in
Providence, Rhode Island.
Her team's findings demonstrate "that increased physical activity is feasible,
it can improve their fitness, reduce fatigue and
improve vigor" for women who have been treated for breast cancer, Pinto said.
The study included 86 women who had undergone treatment for early-stage breast
cancer. At the start of the study, none of the women
exercised regularly.
Half of the women were randomly assigned to participate in a home-based exercise
program. Each week for 12 weeks, a researcher
called these women to monitor their physical activity. The eventual goal was 30
minutes of moderate physical activity --walking,
biking, swimming or home exercise equipment -- at least five days per week.
More...from Reuters at:
http://today.reuters.com/news/newsArticle.aspx?type=healthNews&storyID=2005-06-1\
4T160503Z_01_B617840_RTRIDST_0_HEALTH-EXERCISE-FATIG
UE-DC.XML
[Multi-line URL]
17. Athletic trainers urged to recognize signs of exercise-induced asthma:
In the prime of her career, WNBA star Tamika Catchings found herself growing
inexplicably sluggish and struggling to keep up during
games. Sleeping in and eating bigger meals didn't give her any extra energy.
"I'd go to sleep tired, I'd wake up tired,'' said Catchings, who had a battery
of tests last year to find out what was wrong.
Doctors surprised the 6-foot-1 Indiana Fever player with their diagnosis: She
had asthma, a condition worsened by her strenuous job
as a professional athlete.
They prescribed the 25-year-old a buterol inhaler last spring to aid her
breathing by opening her constricted airways. It worked,
and months later Catchings helped rally the U.S. women's basketball team to win
Olympic gold in Athens.
So many people both recreational athletes and professionals like Catchings are
being diagnosed with exercise-induced asthma that the
nation's largest group of athletic trainers has drawn up its first guidelines
for dealing with the condition.
The National Athletic Trainers' Association's asthma guidelines, released
Tuesday during its annual meeting in Indianapolis, are
aimed at familiarizing trainers, health professionals, parents and coaches with
asthma's symptoms and treatments.
Asthma sufferers face shortness of breath during and after their workout
routines, which can trigger an acute narrowing of the
airways, making breathing difficult and causing chest tightness and pain.
Untreated, it can be fatal, although deaths are not common
More...from CBS New York at:
http://cbsnewyork.com/national/Asthma-Exercise-aa/resources_news_html
18. SSISA corner - The need for speed:
Do you feel as if you could run forever at one pace but have trouble “picking
up” the pace for shorter races? Do you think you might
not be running to your potential? Has your performance plateaued with high
mileage training? If you answered yes to these questions,
chances are you’re lacking a properly structured programme incorporating
appropriate amounts of speedwork.
What is speedwork?
Speedwork, or interval training, is simply defined as bouts of high-intensity
running separated by periods or rest, walking, or
low-intensity jogging. But since intensity is relative to each individual’s
maximal level, speedwork is not necessarily always
conducted at a fast pace. That’s why sports experts prefer the term interval
training, as speedwork often conjures up images of
elite athletes churning out sub-60 second 400s.
It’s all relative
Some people say “I can’t do speed training because I’m not fast!” But that’s
analogous to someone who needs to lose weight saying “I
can’t go on a diet because I’m too heavy!”
In most instances, it’s the slower runners who have the most to gain by
incorporating some form of interval training into their
programme. In fact, it is only a select few individuals who actually need to do
interval training at a really fast pace. The pace of
the interval is always based on some percentage of your max level (peak
treadmill running speed, 5-km time trial speed etc.).
Therefore, “speed” for one person may be an easy jog for another. For example, a
very talented 12-year-old girl conducts her speed
sessions at a pace of approximately 3:45/km, while the high school girls cross
country team average a pace of about 5:00/km for a
similar level of exertion. You need to experiment a bit to find the pace that’s
speed for you!
Physiological adaptations
There are a number of established physiological benefits to performing interval
training. Firstly, interval training will raise your
maximal aerobic capacity or VO2max. Your VO2max is an indicator of your maximal
ability to produce energy aerobically (with oxygen).
Assuming a given level of efficiency, the more aerobic energy you can produce,
the faster you can run.
Interval training also raises your running economy, which is simply how
efficiently you run. If you become more efficient, you will
be able to use less oxygen (and energy) to run at any given speed.
More...from Health24 at:
http://www.health24.com/fitness/SSISA_corner/16-1479,28143.asp
19. How Am I Doing?
Whether you are a competitive runner or a weekend jogger, the kind of data you
want your sports watch to provide is a matter of
preference.
Lap time and elapsed time are basic information. Pay a little more, and the
watch will include a heart rate monitor, typically tuned
to a chest strap, that can gauge your effort along the way. Pay even more, and
the watch will also have a built-in global position
system sensor that can tell you how far you have gone, how fast you traveled,
and even show you the route you took.
Are they worth it? Some runners, even some serious competitors, may never think
so. They eschew fancy but cumbersome hardware,
preferring to rely on their own well-honed sense of how hard they're working and
a trusty old watch. But many, some casual joggers
included, find it useful or even motivating to monitor their progress in detail.
And then they are faced with a wide choice of
watches.
Competitive runners from the Central Park Track Club in New York agreed to help
sort out the selection. Last week they wore some of
the latest watches during their Thursday night practice and gave us their
assessments.
More...from the NY Times at:
http://www.nytimes.com/2005/06/16/fashion/thursdaystyles/16Physical.html
20. Smart fitness - Work on your core strength:
The phrase "core strength" is heard often around health clubs these days. Just
what is it?
Core strength is not just strong stomach muscles. True core strength is the
ability of the "middle" of the body to hold correct
posture, maintain balance, have a strong awareness of body and limbs in space
and the functional strength to properly use it all.
The muscles of the core and trunk must learn and possess the strength to pull
against each other, creating a strong and stable base.
This base allows the limbs a stable platform to work from. With a stronger core,
the legs and arms and will have more strength and
power to perform smoother and with less chance of injury.
The absence of this core strength is the precursor to the increasing number and
severity of "non-contact" knee and shoulder
injuries. In order to obtain this functional core/trunk strength you must first
train movements, then add strength. If too much
weight is applied early, the motions are learned and strengthened incorrectly.
Training is the process of teaching the muscles and groups of muscles to be
bio-mechanically correct in their motions. Then slowly
strengthen the muscles and the movements together, allowing and enhancing proper
movements.
Core exercises
Two good exercise examples for strengthening the core are "Chops" and "Lunges."
Chops mimic the actions of chopping wood. When
performing Chops, keep the chest up and knees slightly bent, chop to the right
left and center.
Lunges are performed with the chest and upper torso upright. Step comfortably
forward with one leg and bend the knees. The back knee
will continue to flex and move straight down until just above the floor. Stop
and recover if the torso begins to flex forward. Keep
the effort distributed mostly on the back half of the front foot.
Keeping the chest up is critical to bring in the core/trunk muscles to train
their correct involvement.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=11817&sidebar=17
21. Multisport: What to do AFTER Your Big Race:
From: Jason Gootman, MS, CSCS & Will Kirousis, BS, CSCS
USA Triathlon and USA Cycling Certified Coaches
Tri-Hard Sports Conditioning Systems
www.tri-hard.com
Racing presents a tremendous challenge to you—your body and mind. What you do
after your race has a tremendous impact on how well
you recover from your race. Here’s a sequential list of what to do after your
race and why…
Cool down & hydrate. As your race finishes, do some nice and easy walking
around. No need to overdo it with the cool-down. Riding or
jogging are not necessary and can add additional fatigue. While walking around,
find some water or sports drink and begin the
hydration process. Easy walking and hydrating are the first priority after your
race. This helps you to replenish the water your
lost through sweating during the race. Sports drinks have a slight advantage in
this role. Their electrolyte content and optimal
carbohydrate content are designed to increase the rate at which water is
delivered to your tissues.
Recovery drink. The next thing to do is to consume a recovery drink. The main
purpose of this is to replenish your spent glycogen
stores as rapidly and efficiently as possible. The ideal for this situation is
an over the counter sports supplement. One example of
a product on the market is Endurox R4. These formulas combine carbohydrates and
protein in the optimal ratio for glycogen
re-synthesis and uptake speeding recovery. Typically 3-8 hundred calories worth
is right depending on body size. A good rule of
thumb is 1 gram of carbohydrate and 0.3-0.4 grams of protein per kilogram of
body weight. Other good options include yogurt,
Yoo-Hoo, and non-fat chocolate milk—all of which contain good ratios of
carbohydrates to protein for recovery. Consuming a recovery
drink takes advantage of the very responsive hormonal state you are in after
hard efforts and aids in glycogen (muscle and liver
sugar) replenishment and protein resynthesis. This practice has also been shown
to decrease the circulation of inflammatory,
catabolic hormones like cortisol, and increase the function and amount of the
anabolic hormones insulin, growth hormone, and insulin
like growth factor.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20050617_THS_After.html
22. Drink responsibly to Run Safe:
Top marathoner Alan Culpepper claims that proper hydration was crucial to his
success in last summer's brutally hot Athens race.
During the summer, it's more important than ever to pay attention to your fluid
intake; check out these tips and guidelines, along
with insights from Alan himself.
Proper Hydration is Essential
We've said it before, and we'll say it again: Proper hydration is crucial to
staying safe and performing well. And in hot
temperatures, you need to be even more vigilant about fluid intake.
So that means drink as much water as possible, right? Not exactly. Recent
publicity called attention
to a rare condition called "hyponatremia"—an electrolyte imbalance that occurs
as a result of
over-hydration—demonstrating that it's not as simple as guzzling as much water
as possible. But fear of this rare scenario may have
overshadowed the much more common issue, which is dehydration.
Like so many things in life, the key is to create a strategy for achieving the
right balance. To help clarify the issue, we joined
Nike athlete Alan Culpepper for a hydration workshop he led during the weekend
before Marathon Monday. There's no doubt he knows his
stuff: During that race—at 75 degrees, a hot day by marathon standards—Alan
achieved the highest place by an American male in nearly
20 years. But Alan was drawing on experience of even hotter conditions: Last
summer, he placed twelfth in the world's hottest
marathon, where scorching 95-degree weather caused many of the top distance
runners to falter.
"I really think one of the reasons I did so well [in Athens] was I hydrated
properly," Alan said. In preparation for that race, Alan
spent several months working with hydration experts to understand how his body
would lose fluid over the course of 26.2 miles. He
noted that he is a "salty sweater"—meaning, after finishing a run, he'll see
visible salt rings on his hat and clothing.
More...from Nike.com at:
http://www.nike.com/nikerunning/usa/home.jhtml?loc1=tools_training&loc2=runners_\
library&loc3=108&promoID=em#runners_library
[Long URL]
23. A Common-Sense Guide to Women's Nutrition:
By Dawn Klingensmith
You’re a dedicated runner hoping to qualify for the Boston Marathon. Or a
super-charged executive rushing from home to daycare to
office. Or a mother of three hoping to shed a few pounds. Perhaps you’re even
all of the above. What should you eat to accomplish
these feats?
“Women athletes are so concerned with what they get out of their bodies, as far
as their performance, but they should be just as
concerned with what they put into their bodies,” says licensed dietitian Margo
Sipiora, a spokesperson for the Illinois Dietetic
Association.
That’s a tricky task. Nutritional needs vary significantly between men and
women. Even among women, a variety of factors influence
nutritional needs.
While there is no “one-size-fits-all” nutritional formula, four key
nutrients—calcium, protein, iron and folic acid—are of concern
to women of all ages and activity levels, says Roxanne Moore of the American
Dietetic Association. “For women, whether they’re
sedentary or active, young or old, we still see an inadequate intake of these
four nutrients all across the board,” she says,
“mostly because women are more inclined than men to go on diets and deliberately
restrict calories.”
Calcium
“The old advice, ‘Drink your milk,’ is as good as gold,” says Sherry Marts,
scientific director of the Society for Women’s Health
Research. That’s because the calcium in dairy products helps prevent low bone
mass and osteoporosis, which affect an estimated 44
million Americans—about three-quarters of whom are women, according to the
National Osteoporosis Foundation.
More...from Florida Sports Magazine at:
http://www.floridasports.com/story.cfm?story_id=8163&publicationID=203&pageID=47\
33
24. Cycling: Yoga for Cyclists:
Flip through most cycling magazines and you’ll notice ads promising to improve
your riding through lighter wheels, more accurate
computers and heart rate monitors, and even the occasional "wonder" supplement.
We’ve all blown cash on lightweight chain ring
bolts, funky spokes, titanium knick knacks and sundry other expensive
accessories, but these things break, wear out and in the big
picture don’t do much to make you faster.
What if there was a means to improve one’s cycling that would not only make you
stronger and more comfortable on the bike, but would
improve everything else you do in life? What if it lasted forever, wouldn’t wear
out and was time-tested over the last 5,000 years?
Sounds pretty good, eh?
I’m talking ‘bout yoga, friends, and this is one practice that some of cycling’s
best professionals have adopted to help their
performance.
Up to Speed
Yoga has been practiced in India for thousands of years, but it was the
legendary yogi Patanjali who first codified the system in
his Yoga Sutras. The exact history of the book is debatable, but it is at least
2,000 years old, if not as much as 5,000. Whether or
not a single individual—Patanjali—or a collection of authors wrote the book is
sometimes argued, but what matters more is the
instruction contained within rather than the particulars of its publication.
More...from Competitor Magazine at:
http://www.competitor.com/story.cfm?story_id=10002&publicationID=205&pageID=4725
25. News Scan:
* The Claim: Bottled Water Is Cleaner Than Tap Water
THE FACTS It's no secret that many Americans are suspicious of what comes out of
their taps. According to surveys, public concern
about tap water is in part why sales of bottled water have tripled in the last
decade. But are people getting their money's worth?
Really? Not exactly. While many large cities are required to regularly disinfect
their water supplies and test for parasites,
bottled-water manufacturers are not.
Those regulations apparently make a difference. In 2000, for example, a study in
The Archives of Family Medicine compared 57 samples
of bottled water to the tap water in Cleveland and found that while 39 samples
of the bottled water were cleaner than tap, more than
a dozen had at least 10 times the bacterial levels found in the city's water.
Another study, by the Natural Resources Defense Council in 1999, tested more
than 1,000 bottles of water sold under 103 brand names.
Two-thirds were deemed "good quality," while the other third were contaminated -
including many bottles from popular brands, some of
which had samples containing "bacterial overgrowth."
THE BOTTOM LINE Bottled water is not always purer than tap water.
* Knee-pain pills seem to work, but beware
Question: I run and take kickboxing classes. Lately, I have experienced some
knee pain during exercise. Would a supplement such as
glucosamine/chondroitin help?
Answer: My very first word of advice would be that you get your pain evaluated
by an orthopedic surgeon or physician.
Have them rule out any major anatomical or biomechanical program related to your
pain.
You should never exercise through pain because this could cause long-term,
permanent damage to your knee.
Make sure to give yourself a day or two of rest in between hard, high-impact
activities. If you feel like you have to get out and
exercise, then go for a hilly walk, ride a bicycle or swim.
You do not have to be pounding your knees against the pavement to be getting a
great workout.
After seeing a doctor, try icing the painful area after exercise for about 20
minutes. This should reduce swelling and pain.
Now let's talk about glucosamine/chondroitin. This supplement is so popular that
it is reaching $2 billion in sales. Recent studies
have shown its efficacy.
Glucosamine and chondroitin both occur naturally in your body, but the
commercial pill form is derived from the exoskeleton of
shellfish.
This type is not as readily absorbed by the body, but both seem to promote the
healing of articular cartilage in the joints.
Wearing away of the cartilage around the knee is often what causes the pain and
inflammation of osteoarthritis.
You can have osteoarthritis without high-impact exercise, and it is thought that
those who are susceptible to osteoarthritis simply
exacerbate the problem through repetitive exercise.
Many studies show that these supplements are helping knee pain, but it must be
said that much of the research is being done by the
manufacturers of the supplement themselves.
Biased maybe?
A 2003 issue of The Archives of Internal Medicine "showed their results
demonstrated highly significant efficacy of glucosamine on
all outcomes, including joint space narrowing."
I would not suggest running out and over-dosing on glucosamine pills because it
is not a magic pill.
Again, you must evaluate your injury and make sure you are not dealing with a
problem that is major enough for complete rest or even
surgery.
If you have temporary pain associated with exercise, you could try glucosamine
by the recommended dosages, but remember that these
are slow-working supplements.
You will need to take them for at least two months to see much of a difference.
Shannon Simmons is a fitness coach at Courthouse Athletic Club. Simmons has a
bachelor's degree in exercise science and sports
medicine and has been a certified personal trainer with the National Academy of
Sports Medicine since 2000. To submit a question to
Simmons, e-mail her at mailto:
questions@...
* Sunny lifestyles may halve prostate cancer risk
A healthy dose of daily sunshine could chop the risk of prostate cancer in half,
suggests the largest study so far on UV exposure,
vitamin D and prostate cancer risk.
“Up until now the only things we knew about prostate cancer were things you
can’t change: being old, being black and living in
northern latitudes,” says Gary Schwartz at Wake Forest University in
Winston-Salem, North Carolina, one of the research team.
Back in 1990, Schwartz noticed that people at a high risk of prostate cancer
were similar to people at risk for vitamin D
deficiency: they often lived in northern latitudes, had darker skin and were
old. Vitamin D is produced in the skin as a reaction to
ultraviolet light and it subsequently metabolised in the liver and kidneys to
form “active” vitamin D.
Since then, numerous studies have unearthed a link between sunny lifestyles and
reduced prostate cancer risk. But most researchers
either relied on broad geographical trends or on subjects recalling specific
memories of sun exposure. “The problem is that if you
have disease, your recollection of things that might have affected your disease
can be very biased,” Schwartz explains.
Sun on their faces
So Schwartz, along with a team led by Esther John at the Northern California
Cancer Center in Union City, attempted to measure sun
exposure objectively. They measured skin pigmentation of 450 white men with
cases of advanced prostate cancer and compared them with
455 matched controls without the disease.
The team calculated the difference in skin darkness between each person’s
forehead and their inner arm - an area that rarely sees
sunshine. Recent research has suggested that the increased forehead pigmentation
reflects a lifetime’s worth of sun, darkening with
age.
They found that men with the darkest forehead - in relation to their inner arm -
were 49% less likely to develop prostate cancer
than those with the smallest increases in forehead pigmentation. Furthermore,
the reduction in risk was even greater for those men
who carried particularly “active” forms of the vitamin D receptor (VDR).
Cheap and easy
Richard Strange at Keele University, UK, also researches connections between
prostate cancer and vitamin D. In a smaller group of
British white men, he and his colleagues found that higher occupational sun
exposure reduced risk. “Many of us now spend a very
large part of our lives indoors. We don’t have high enough levels of vitamin D
to protect against certain cancers,” he says. “The
public health potential is enormous. Vitamin D is cheap and easy, either as
supplements or as cautious exposure to UV. That’s got to
be good news.”
But the benefits of UV on vitamin D levels must be balanced against its known
skin cancer risks, warns Cancer Research UK
spokesperson Henry Scowcroft. “For most people, it usually takes just a few
minutes of sun-exposure for your skin to make a very
large amount of vitamin D - much less time than it takes for the skin to burn or
even redden. But exactly how long is needed will
depend on skin type, age, location and time of day and year."
Schwartz advocates the use of dietary supplements, though optimal doses are
unknown. While future controlled trials may resolve
dosage issues, Schwartz suggests that men might as well increase vitamin D
supplements now. “In the US there are 240,000 new cases
of prostate cancer diagnosed each year. If you can do something that is safe and
inexpensive, why not?”
Journal Reference: Cancer Research (vol 65, p 5470)
* Pregnancy & Chiropractic Care
Because of the precious cargo involved, you may think that chiropractic care
during pregnancy would be harmful. Actually it is quite
the opposite. It is often very beneficial to the health of the mother to get
chiropractic treatments during pregnancy. A healthier
pregnancy means an
easier labour and delivery, and a better transition for the baby into this life.
It is quite easy to see the changes pregnancy causes on the outside of the body.
The weight of the baby places increased pressure on
the spine and pelvis, and towards the end of the pregnancy, changes are seen in
gait pattern which makes it seem as the pregnant
woman is walking with a waddle. There are many different hormonal changes and
chemical reactions occurring both in the mother and
the developing baby, all of which are controlled and coordinated through the
nervous system.
Adjustments made during chiropractic treatment result in easier pregnancy and
delivery, reduced labor and delivery time. It also
helps mothers to get back into their original level of health at a faster rate.
According to some study conducted , the mothers
receiving chiropractic treatment
during first pregnancy had 24% shorter labor times than the women not receiving
such care. Also 84% of women reported relief from
back pain during pregnancy because of Chiropractic treatment. While on
Chiropractic care there are less chances of getting back
labor because the
sacroiliac joints of the pelvis function better with chiropractic care.
Chiropractors also adjust the newborn babies after birth. Foe adjustments to
newborns only very little force is applied. This
chiropractic adjustment is directed at the spine and facilitates in the removal
of subluxations which the baby felt or went through
because of his cramped and constrained position in the womb and his journey
through the birth canal. It has been noted that birth
trauma to the spine is common and occurs 10 to 20% of the time.
A lot of times the subluxations go unnoticed in the new born babies and develop
into other ailments such as infections, colic,
allergies, asthma, frequent colds, or ADD/ADHD. Therefore it is important to
carefully check the newborn babies for it and cure them
if they are suffering
from it. Even in relatively easy deliveries these subluxations could occur. In
fact the mothers who receive chiropractic care have
lees chances of their babies having subluxations.
Chiropractors are good for pregnant mothers and keep them healthy. They also
guide them about their exercise pattern and diet that
they should take. Basically pregnancy should not be looked upon as a disease or
an illness rather it is a very healthy situation and
the mother should be very healthy in its course.
Dr. Greg C. Molis is a Salt Lake Chiropractor. You just haven't got time for the
pain!! any longer. Your first adjustment is free.
Please, for more
information go to
http://www.saltlakechiropractor.com
* Dietary conjugated linoleic acid increases endurance capacity and fat
oxidation in mice during exercise.
Mizunoya W, Haramizu S, Shibakusa T, Okabe Y, Fushiki T.
Laboratory of Nutrition Chemistry, Division of Food Science and Biotechnology,
Graduate School of Agriculture, Kyoto University,
Kyoto 606-8502, Japan.
Ingestion of CLA activates beta-oxidation and causes loss of body fat in
rodents. We investigated the effects of dietary CLA on
endurance capacity and energy metabolism during exercise in mice. Five-week-old
male BALB/c mice were fed a control diet containing
1.0% linoleic acid or a diet containing 0.5% CLA that replaced an equivalent
amount of linoleic acid for 1 wk. The maximum swimming
time until fatigue was significantly higher in the CLA-fed group than in the
control group. During treadmill running, the
respiratory exchange ratio was significantly lower in the CLA-fed group, but
oxygen consumption did not differ significantly between
groups, suggesting that FA contributed more as an energy substrate in the
CLA-fed mice. The muscle lipoprotein lipase activity was
significantly higher in the CLA-fed group than in the control group. These
results suggest that CLA ingestion increases endurance
exercise capacity by promoting fat oxidation during exercise.
PMID: 15957252 [PubMed - in process]
***End of Articles***
This Weeks Featured Events:
*Please verify event dates with the event websites*
June 17-18, 2005:
Ameri-Cana International Relay - British Columbia to Idaho
http://www.acrelay.com/
June 18, 2005:
The Dannon/Daily Herald Wasatch Front 10K - Salt Lake City, UT
http://www.wasatchfront10k.com
Grandma's Marathon - Duluth, MN
http://www.grandmasmarathon.com
Mayor's Midnight Sun Anchorage Marathon - Alaska
http://www.mayorsmarathon.com
Mohican Trail 100 Mile Run - Loudonville, OH
http://www.mohican100.org
Ottawa Riverkeeper Triathlon and Duathlon - Ottawa, ON
http://www.somersaultpromotions.com/2june18.html"
George Sheehan 5-Mile Classic - Red Bank, NJ
http://www.sheehanclassic.org
Television - NCAA Outdoor Track and Field Championships
CBS 2:30 P.M. EDT
June 19, 2005:
Alterna Do It For Dad Run - Ottawa, ON
http://www.alternadifd.ca
Ironman France - Nice
http://www.ironmanfrance.com
Johnny Miles Marathon - New Glasgow, NS
http://www.johnnymiles.ca
Kona Marathon, Keauhou-Kona, HI
http://www.konamarathon.com
Manitoba Marathon - Winnipeg, MAN
http://www.manitobamarathon.mb.ca
New Balance Half-Ironman Triathlon - Elk Lake, BC
http://www.island-multi-sports.com/
For more complete race listings check out our Upcoming Races, and Calendars.
Check the Runner's Web on Sunday and Monday for race
reports on these events at:
http://www.runnersweb.com/running.html
For Triathlon Coverage check out The Sports Network at:
http://www2.sportsnet.ca/tvschedule/tvsked_sport.php?region=ONTARIO&schedule_id=\
\25
Send this to a Friend:
Forward the Runner's Web Digest to a friend and suggest that they subscribe at:
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Your Feedback and Comments:
Comments, contributions and feedback are always welcome via this list at:
mailto:
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Forum, available off our FrontPage. If you post to the mailing list and get your
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mailto:
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Forward the Runner's Web Digest to a friend and suggest that they subscribe at:
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Have a good week of training and/or racing.
Ken Parker
Runner's Web
mailto:
webmaster@...
http://www.runnersweb.com/running.html
A running and triathlon resource portal
Runner's Web Affiliate Programs:
************************************
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SportsShoes in the UK
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This application was recently featured on National TV - please see the following
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TrainingPeaks.com by Wes Hobson.
Find the training program that fits you at:
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Puma
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Fitsense Speed, Distance & Heart Rate Monitoring System for Runners and Walkers
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Peak Performance Online
Free Copy of Peak Performance!
High-quality training newsletter worth £4 ($6) delivered straight to your door
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ITUtv.com
Live webcasts of triathlons and multi-sport events.
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Use promo code "RUNNERSWEB" to get a $5.00 discount.
Blockbuster
http://clickserve.cc-dt.com/link/click?lid=41000000005675551
Fairmont Hotels
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Triathlon Meetup
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Triathlon Meetups! Happening THIS month, find out when .
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NECK. Get your RoadID at:
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The TRACK PROFILE Reader 2004, an in-depth review of the 2003 season by Bob
Ramsak, is now available. Selected from hundreds of
reports filed by the Track Profile News Service last year, The TRACK PROFILE
READER provides a unique look back at the
personalities, stories and events that defined track and field in 2003. With in
depth profiles of the sport's biggest stars and
comprehensive on-site reports from major competitions, this annual review takes
the reader beyond the results, providing a perfect
companion for casual and diehard fans alike. Check out the book at:
http://www.booksurge.com/author.php3?accountID=GPUB00341&affiliateID=A000497
The Stretching Handbook:
http://www.thestretchinghandbook.com/cmd.php?af=245575
The Stretching Video in a DVD version. With the DVD version you're able to use
the convenient menu facility to:
* Go directly to a specific stretch;
* View only stretches for a specific muscle group;
* Pause each stretch to get a good look at how it is performed;
* View only the introduction and rules for safe stretching; or
* Play the entire video from start to finish.
Buy the DVD at:
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How To Run And Enjoy The Marathon By James Raia:
Price: $7.95
As a practical guide to the 26.2-mile journey, How To Run And Enjoy The Marathon
is a series of 15 self-help and service-oriented
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written by James Raia, a journalist and veteran
middle-of-the-pack marathon and ultramarathon runner in Sacramento, Calif. Buy
the book at:
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**END...OF DIGEST...**
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