Archive for March, 2008
« Previous Entries Next Entries »Funny Sounding Exercises and How to Do Them
Friday, March 21st, 2008There are a ton of body weight exercises out there that have funny names. Every now and then I will be reading an article and come across some of these names and wonder what the heck they are. I’ve compiled a list of some of the ones I’ve heard of and included sample [...]
Trying To Build Muscle? Pre- and Post-Workout Meals Are Critical
Wednesday, March 19th, 2008Pre- and post-workout meals are just as critical to your muscle growth (hypertrophy) as the training. These two processes work together to make your training program successful. The rigors of training breaks down your body and you need proper nutrition and rest to rebuild your body bigger and better.
PRE-WORKOUT NUTRITION
Pre-workout nutrition should mainly include carbohydrates and proteins. During intense physical activity, your body depends on fuel from glycogen made from the carbohydrates that you eat. The body can’t use fat for fuel during high intensity exercise because there is not enough oxygen available. Consuming fruits, vegetables, smoothies and simple sugars 1-2 hours before a workout will build up your glycogen stores. Glycogen is stored in your liver and muscles and it is broken down into glucose. Glucose is then used by your body to make energy. As a result, when your glycogen stores are low, your performance will suffer.
Research has shown the effectiveness of pre-workout protein drinks (such as whey and casein). These drinks will make enough amino acids available to take advantage of the increased blood flow to your working muscles. Also, your muscles get 2 times as much benefit from a pre-workout protein drink compared to having just a post-workout protein drink.
Endurance athletes can also benefit from consuming moderate amounts of fat (such as flax oil and omega 3s) because of the availability of oxygen during exercise or competition.
POST-WORKOUT NUTRITION
Post-workout nutrition is important to help the body recover from intense exercise. It is not necessary to eat immediately after your workout. But there is a 45 minute to 1 hour window where replenishing your body’s fuel (carbs, protein, fats) will optimize your tissue’s repair and growth. Carbohydrates are important for glycogen stores recovery. The type of carbohydrates consumed are not as important as the amount consumed (replenishment is the key issue).
So, how many daily carbs should you consume to replenish glycogen stores? It depends on your size and your sport.
Your body needs a minimum of 200 grams of carbs per day if you are a light exerciser. You will feel tired and listless without this amount of carbs.
Athletes in sports that require plyometrics, speed and weight training need about 2.5 grams of daily carbs per pound of body weight. A 180 pound athlete would need at least 450 grams of carbs each day to function properly.
Endurance athletes such as marathoners, swimmers, triathletes need high amounts of daily carbs. About 3.5 to 4.5 grams per pound of body weight is needed. So, a 180 pound athlete would need 630 to 810 grams of carbs per day. These athletes sometimes use carbohydrate loading before events.
Protein is another critical post-exercise nutrient. Protein provides amino acids which are used to repair and rebuild damaged tissues as a result of intense exercise. Again, protein shakes will work well here.
Daily protein needs for athletes should be calculated according to body weight (not by percent of calories). Daily protein targets (grams per pound of body weight) are:
Recreational exerciser, adult 0.5-0.75
Competitive athlete, adult 0.6-0.9
Growing teenage athlete 0.8-0.9
Adult building muscle mass 0.7-0.9
Maximum usable amount by adults 0.9 (your body will excrete excess protein)
For example, if you weigh 190 pounds and want a high protein intake (0.9 gms/lb), you’ll need 171 grams of protein. Protein should be eaten at least every 3-4 hours to insure adequate supply during the day. Your night meal should be comprised of slowly digesting protein (such as lean meats) that will give a constant release of amino acids into your system overnight.
Of course, hydration is also very important. Drink daily about a half an ounce of water for every pound of body weight (180 pound person would drink 90 ounces).
The post-exercise meal should consist of carbohydrates, protein and a small amount of essential fats. A drink, such as a smoothie, is good because it is quickly digestible. A ratio of 2g carbs/1g protein is desirable. The carbs should be high glycemic, the proteins should be easily digestible (whey, egg or casein) and the fats should be from sources such as fish or flax oil.
Important Note for Rucky Chucky 50k Runners
Wednesday, March 19th, 2008Lamest Exercise Excuses Ever
Monday, March 17th, 2008Some people enjoy exercising and some people don’t but the fact is, you are better off if you exercise than if you don’t. I used to hate exercising. It wasn’t until I changed my attitude, dropped the excuses, and took action that turned me into a fitness fanatic. I have heard and [...]
Try This Core Exercise: Russian Twist With Medicine Ball
Monday, March 17th, 2008The Russian Twist with Medicine Ball is a challenging core exercise for athletes. It can be performed at a slow pace or at high speeds. Your core strength will determine what weight medicine ball to use. See the illustration below:
1. Lie on your back with your feet extended in the air and your hips bent at 90 degrees. Hold a medicine ball between your feet while they are extended in the air.
2. Keeping your legs straight, rotate them to the side until they almost touch the floor.
3. Bring your legs back up and rotate them to the other side keeping your feet together and holding the medicine ball.
4. Return to the starting position and repeat the desired repetitions.
Athletes should be able to perform higher level core exercises (i.e., with movement) to avoid injuries and to prepare for the demands of competition.
You Need Carbs For Peak Sports Performance
Friday, March 14th, 2008Carbohydrates are your body’s preferred source of energy. Fats “burn in a carb flame.” And, carbs spare proteins to rebuild your body’s tissues. If you are on a “carb restriction” diet, your athletic performance will suffer.
During intense physical or sports activity, your body depends on glycogen made from the carbohydrates that you eat. Glycogen is stored in your liver and muscles and it is broken down into glucose. Glucose is then used by your body to make energy. As a result, when your glycogen levels are low, your performance will suffer.
Fruits, veggies and whole grains are great carbohydrates to consume before games (and every day for that matter). After a game, practice or workout, you should consume a healthy carbohydrate/protein drink or snack within 45 minutes to 1 hour of the activity. This will help your body resynthesize glycogen quickly, rebuild tissues (especially after a weight workout) and get your glycogen stores ready for your next game, workout or practice. The ratio of the drink should be 2:1 (2g carbs/1g protein). Carbohydrates should comprise 60%-70% of your daily calories.
Yiannis Kouros - Ultrarunning’s Penultimate Elite/Elitist(?)
Friday, March 14th, 2008Good Hamstring Stretch–Single Leg Good Mornings
Thursday, March 13th, 2008The Single Leg Good Morning stretch is a good hamstring stretch that you may not be doing. The hamstrings are often a nagging problem area for athletes. Prevention of hamstring injuries is best.
1. Start by placing a bar or stick handle across your shoulders.
2. Standing on one leg, bend forward keeping your back flat and your leg on the ground straight. This should be a controlled, smooth movement (no bouncing).
3. Maintaining your balance, return to the starting position and repeat for the desired repetitions.
4. Repeat with the other leg.
You can also strengthen your hamstrings with this exercise by increasing the weight on the bar.
Try this stretch/strength exercise the next time you workout!
Do You Want A More Powerful Throwing Arm?
Wednesday, March 12th, 2008Baseball players are always looking to add miles per hour (MPH) to their throws. Just lifting weights and increasing arm strength won’t do the trick for you. What you need is more power and explosion, or speed strength. Increase your arm speed.
What’s the best way to increase arm speed? You need strength and power in your legs, core and arm (particularly a strong shoulder). Power needs to be transferred from your legs through your core to your throwing arm. This will increase your arm speed and MPH. Many athletes have strong, powerful legs but weak cores.
Along with your weightlifting program, you need to include power exercises like squat jumps, vertical leaps, sport-specific plyometric exercises and sport-specific medicine ball exercises. These power exercises should be performed at FULL SPEED.
Improve your throwing arm’s MPH by “powerizing” your entire body.
New Ultrarunning Podcast From Endurance Planet
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