Diabetes Myths - American Diabetes Association

Diabetes Myths

There are many myths about diabetes that make it difficult for people to believe some of the hard facts – such as diabetes is a serious and potentially deadly disease. These myths can create a picture of diabetes that is not accurate and full of stereotypes and stigma. You may also be interested in our book, Diabetes A-Z, 6th Ed..

Recently the American Diabetes Association tested Americans knowledge of common diabetes myths and facts. See how they scored.

Get the facts about diabetes and learn how you can stop diabetes myths and misconceptions.

Myth: Diabetes is not that serious of a disease.
Fact: Diabetes causes more deaths a year than breast cancer and AIDS combined. Two out of three people with diabetes die from heart disease or stroke.

Myth: If you are overweight or obese, you will eventually develop type 2 diabetes.
Fact: Being overweight is a risk factor for developing this disease, but other risk factors such as family history, ethnicity and age also play a role. Unfortunately, too many people disregard the other risk factors for diabetes and think that weight is the only risk factor for type 2 diabetes. Most overweight people never develop type 2 diabetes, and many people with type 2 diabetes are at a normal weight or only moderately overweight.

Myth: Eating too much sugar causes diabetes.
Fact: No, it does not. Type 1 diabetes is caused by genetics and unknown factors that trigger the onset of the disease; type 2 diabetes is caused by genetics and lifestyle factors. Being overweight does increase your risk for developing type 2 diabetes, and a diet high in calories, whether from sugar or from fat, can contribute to weight gain. If you have a history of diabetes in your family, eating a healthy meal plan and regular exercise are recommended to manage your weight.

Myth: People with diabetes should eat special diabetic foods.
Fact: A healthy meal plan for people with diabetes is generally the same as a healthy diet for anyone – low in fat (especially saturated and trans fat), moderate in salt and sugar, with meals based on whole grain foods, vegetables and fruit. Diabetic and “dietetic” foods generally offer no special benefit. Most of them still raise blood glucose levels, are usually more expensive, and can also have a laxative effect if they contain sugar alcohols.

Myth: If you have diabetes, you should only eat small amounts of starchy foods, such as bread, potatoes and pasta.
Fact: Starchy foods are part of a healthy meal plan. What is important is the portion size. Whole grain breads, cereals, pasta, rice and starchy vegetables like potatoes, yams, peas and corn can be included in your meals and snacks. The key is portions. For most people with diabetes, having 3-4 servings of carbohydrate-containing foods per meal is about right. Whole grain starchy foods are also a good source of fiber, which helps keep your gut healthy.

Myth: People with diabetes can't eat sweets or chocolate.
Fact: If eaten as part of a healthy meal plan, or combined with exercise, sweets and desserts can be eaten by people with diabetes. They are no more “off limits” to people with diabetes than they are to people without diabetes.

Myth: You can catch diabetes from someone else.
Fact: No. Although we don’t know exactly why some people develop diabetes, we know diabetes is not contagious. It can’t be caught like a cold or flu. There seems to be some genetic link in diabetes, particularly type 2 diabetes. Lifestyle factors also play a part.

Myth: People with diabetes are more likely to get colds and other illnesses.
Fact: You are no more likely to get a cold or another illness if you have diabetes. However, people with diabetes are advised to get flu shots. This is because any illness can make diabetes more difficult to control, and people with diabetes who do get the flu are more likely than others to go on to develop serious complications.

Myth: If you have type 2 diabetes and your doctor says you need to start using insulin, it means you’re failing to take care of your diabetes properly.
Fact: For most people, type 2 diabetes is a progressive disease. When first diagnosed, many people with type 2 diabetes can keep their blood glucose at a healthy level with oral medications. But over time, the body gradually produces less and less of its own insulin, and eventually oral medications may not be enough to keep blood glucose levels normal. Using insulin to get blood glucose levels to a healthy level is a good thing, not a bad one.

Myth: Fruit is a healthy food. Therefore, it is ok to eat as much of it as you wish.
Fact: Fruit is a healthy food. It contains fiber and lots of vitamins and minerals. Because fruits contain carbohydrates, they need to be included in your meal plan. Talk to your dietitian about the amount, frequency and types of fruits you should eat.

If you're new to type 2 diabetes, join our Living With Type 2 Diabetes program to get more facts.

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http://www.diabetes.org/diabetes-basics/diabetes-myths/?loc=DropDownDB-myths

Symptoms of Diabetes - American Diabetes Association

Symptoms

Diabetes often goes undiagnosed because many of its symptoms seem so harmless.

Recent studies indicate that the early detection of diabetes symptoms and treatment can decrease the chance of developing the complications of diabetes.

 

Type 1 Diabetes

• Frequent urination
• Unusual thirst
• Extreme hunger
• Unusual weight loss
• Extreme fatigue and Irritability

 

Type 2 Diabetes

• Any of the type 1 symptoms
• Frequent infections
• Blurred vision
• Cuts/bruises that are slow to heal
• Tingling/numbness in the hands/feet
• Recurring skin, gum, or bladder infections

 

Gestational Diabetes

• Frequent urination
• Unusual thirst
• Extreme hunger
• Unusual weight loss
• Extreme fatigue and Irritability

If you have one or more of these diabetes symptoms, see your doctor right away.

 

No Symptoms? You May Still Have Diabetes

Often people with type 2 diabetes have no symptoms. That is why it is important to take our Online Diabetes Risk Test to find out if you are at risk for type 2 diabetes.

Also, women with gestational diabetes often have no symptoms which is why it's important for at-risk women to be tested at the proper time during pregnancy.

Risk factors for gestational diabetes include:

• Being overweight prior to pregnancy
• Having had gestational diabetes in a prior pregnancy
• Having a family history of diabetes

Learn more about gestational diabetes.

 

Symptoms of Diabetes Complications

Have you already been diagnosed with diabetes but are concerned about symptoms that may be the result of complications related to diabetes?

Visit the Complications section.

You may also be interested in our book, Uncomplicated Guide To Diabetes' Complications, 3rd Edition

 

Learn More

Do you have questions or concerns about diabetes symptoms? Want to connect with others? Visit the American Diabetes Association Community to find support now!

If you've recently been diagnosed with type 2 diabetes, enroll in the FREE Living With Type 2 Diabetes program to get more information and support.


http://www.diabetes.org/diabetes-basics/symptoms/?loc=DropDownDB-symptoms

How to Tell if You Have Diabetes or Prediabetes - American Diabetes Association

This is a topic close to my heart because I have lost family to this disease and have family living with it now. I will post a series of articles about Diabetes to raise awareness. Many people have the symptoms of Diabetes, but are unaware that they have it. This blog contains exercise, nutrition and awareness articles in hopes to help others by information sharing. Become fit and informed for a healthier, wiser YOU!

-FC

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How to Tell if You Have Diabetes or Prediabetes

While diabetes and prediabetes occur in people of all ages and races, some groups have a higher risk for developing the disease than others. Diabetes is more common in African Americans, Latinos, Native Americans, and Asian Americans/Pacific Islanders, as well as the aged population. This means they are also at increased risk for developing prediabetes.

There are three different tests your doctor can use to determine whether you have prediabetes:

• The A1C test
• The fasting plasma glucose test (FPG)
• or the oral glucose tolerance test (OGTT).

The blood glucose levels measured after these tests determine whether you have a normal metabolism, or whether you have prediabetes or diabetes.

If your blood glucose level is abnormal following the FPG, you have impaired fasting glucose (IFG); if your blood glucose level is abnormal following the OGTT, you have impaired glucose tolerance (IGT). Both are also known as prediabetes.




The American Diabetes Association Risk Test for Diabetes can help you determine if you are at increased risk for diabetes or prediabetes. A high score may indicate that you have prediabetes or at risk for prediabetes. Take the test and find out for sure.


http://www.diabetes.org/diabetes-basics/prevention/pre-diabetes/diagnosis.html

A Guide to Body Fat Scales And How To Make Them More Reliable - Sport Fitness Advisor

A Guide to Body Fat Scales And How To Make Them More Reliable

It's true... body fat scales ARE one of the most convenient ways to measure your body fat percentage.
But just how reliable and accurate are they?

Body fat scales have some tremendous advantages over other types of body composition tests. Here are some of the most important...

Availability

How many places do you know that provide underwater weighing or DEXA (these are generally considered the most accurate ways to measure body fat)? Once you have a set of scales they are right there whenever you need them. And what about...

Expense

Anything with a name like Dual-Energy X-ray Absorptiometry (DEXA) has to be expensive right? It is! Even good quality body fat calipers are more expensive than most scales. You can buy a good set of body fat scales for under $100 and you can use them again and again.

Convenience

Would you rather have a body fat test in the privacy and comfort of your own home or in a lab? Body fat scales are there right when you need them, no appointments to make and no travelling to do. And probably the most important benefit of all...

Self Testing

There are only a few ways you can test your own body composition. Using scales is one of them. Even most calipers require someone else to take the measurements for you.

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How Body Fat Scales Work And Why It's Important

Body fat scales use a technique called Bioelectrical Impedance Analysis... or BIA for short. Very simply...

A small and completely harmless electrical current is passed through your body. The electrical current passes more quickly through fat free tissue like muscle than it does through fat or bone tissue. So...

The amount of resistance to the electrical current relates to how much fat-free mass a person has and their body density. Here's the first challenge...

Like all body fat tests, body fat scales don't actually measure your body fat percentage. They determine your body density. The examiner (or the scales) then uses a formula to calculate body fat percentage based on body density. Here's the key...

These formulas just predict your body fat. Unfortunately there is no one formula that accurately predicts body fat for the whole population. Differences in age, gender, ethnicity, body size, and fitness level all have a significant affect on the results.

Most scales can account for some of the basic differences such as age and gender, but take the actual body fat percentage they give you with a pinch of salt. What does this all mean for you?

Well, whether body fat scales measure your "true" body fat percentage or not doesn't matter! As long as they can accurately monitor changes in your body composition over time, that's all you need.

Your body position, the amount of water in your body, your food intake, skin temperature and recent physical activity can all adversely affect the results of body fat scales. So...

To achieve accurate, consistent results, you must standardise the way you perform each test. That simply means making each test with your scales as similar as possible. The great thing about body fat scales is...

Standardising each test is easy to do. Check out the Top 10 Tips
at the bottom of this page to get the most from your body fat scales.

Are body fat scales any better than plain old weighing scales?
Absolutely!

One of the biggest mistakes people on a weight management program make is gauging their progress by weight alone. For all the reasons you should calculate body fat see the body fat percentage article.

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The 10 Top Tips When Buying And Using Body Fat Scales

1. Use them to measure your progress only. Don't compare your body fat percentage to tables or to your friends score. It is probably inaccurate no matter what the manufacturers say.

2. Choose body fat scales that have the right profile for you. If your children are going to use them make sure they can be calibrated for children. If you're an athlete (+10 hrs of strenuous exercise a week) same thing applies. This is important. It makes a big difference.

3. Measure out some water one hour before you test yourself. Make sure you always drink the same amount of water one hour before you test yourself.

4.  Measure yourself at the same time of day for each test.

5. Your skin temperature affects the electrical current used by the scales. It's difficult but try to test yourself in a similar room temperature each time.

6. Don't test yourself after exercising. When you exercise you sweat and when you sweat you lose water. This affects your hydration levels and hence... the results.

7. Thoroughly clean the foot pads, preferably with alcohol and then dry them off each time you test.

8. Buy the most expensive body fat scales you can afford. Accuracy will almost certainly increase with price.

9. If ever you get the chance, have your body composition measured by a professional using skin fold calipers. It will give you a frame of refernece as to how accurate your scales are.

10. Read the page on body fat calipers for an alternative you could consider.

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How To Lose Body Fat.. Not Just Body Weight

Many diet plans may help you lose weight in the immediate term, but the results are often short-lived. Aside from these diets being too restrictive and inflexible, they result in more fluid loss than fat loss.

The most effective fat loss programs increase your resting metabolism even when you aren't exercising. The result is that you burn more fat and more calories during your everyday activities... even while your watching the tube!

When you have your metabolism working for you, rather than against you, permanent fat loss becomes so much easier and more enjoyable.

If you want to lose fat, tone up and create your ideal body shape (no matter what you've tried before), then consider getting my e-book "The Essential Guide to Fat Loss".

Unlike celebrity endorsed fad diets and expensive supplements, my program is based on cutting-edge scientific research.

It shows you THE most effective way to re-shape your body... and keep it that way.

Click here for more details...



http://www.sport-fitness-advisor.com/bodyfatscales.html

Power Cleans For Sport Specific Training - Sport Fitness Advisor

Power Cleans For Sport Specific Training

Power cleans and other Olympic-style lifts can offer some athletes performance advantages over more common forms of weight lifting...

While Olympic-style lifts have long been employed by traditional power athletes such as football players, sprinters and wrestlers, Strength and Conditioning Specialists are incorporating theses exercises into more and more sport-specific routines.

Lifts such as power cleans involve very high power outputs and high rates of force production, both of which can transfer to increased speed and explosiveness on the field or court. As Olympic-style lifts tend to be total body exercises, they increase neuromuscular co-ordination and that buzzword... core stability.

However, there is a caveat...

The most important goal of any strength training program, and indeed the exercises that form it, is specificity. More recently, power cleans seem to be first on the list when it comes to exercise selection by strength coaches. Remember, that the first step in designing a successful strength program for sport, is a needs and movement analysis...

Power cleans involve mainly the extensor muscles of the hips, abdominals and trunk. Yet many sports for which they are recommended work predominantly the opposite - the hip flexor muscles. Other exercise choices, combined with the correct loading patterns for power development may be more suitable.

Even where exercises such as power cleans are relevant, they must be carefully planned into the overall program. Completing Olympic-style lifts all year round is not necessary for most athletes and they should always follow a phase of functional strength training - particularly in less experienced athletes. Even a short 6-8 week phase (most likely in the off/early pre-season) that incorporates power cleans and similar exercises can translate into significant improvements in competition for relevant sports.

For a sample program that incorporates power cleans and related lifts into a strength training program click here.

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Power Cleans

Starting Position:

• Stand with feet slightly wider than hip width apart and toes pointing out slightly.
• Squat down and grasp bar with a closed, pronated grip. Hands should be slightly wider than shoulder width apart outside knees with elbows fully extended.
• Place bar about 1 inch (3cm) in front of shins and over balls of the feet.
• Back should be flat or slightly arched.
• Chest should be held up and out.
• Scapulae (shoulder blades) should be retracted.
• Head should be in a neutral position (in line with vertebral column and not tilted or rotated).
• Eyes should be focused straight ahead.

First Pull Phase:

• Lift bar from floor by forcefully extending hips and knees.
• Upper torso should maintain same angle (i.e. do not bend at the waist yet).
• Do not let hips rise before shoulders (this would have the effect of pushing the glutes in the air and stretching the hamstrings)
• Keep elbows fully extended (straight), head in a neutral position and shoulders over the bar.
• As bar raises keep it as close to shins as possible.

Transition (Scoop) Phase:

• As bar passes knees, thrust hips forward and slightly re-flex knees to avoid locking them. Thighs should be against bar.
• Keep back flat or slightly arched, elbows fully extended and head neutral.

Second Pull Phase:

• Forcefully and quickly extend hips and knees and plantar-flex ankles (stand on toes).
• Keep bar as close to body as possible.
• Back should be flat, elbows pointing out to sides and head neutral.
• Keep shoulders over bar and elbows extended (arms straight) as long as possible.
• When lower body joints reach full extension rapidly shrug the shoulders upward, but do not let elbows flex yet.
• As shoulders reach their highest elevation flex elbows to begin pulling body under bar.
• Continue to pull arms as high and as long as possible.
• Due to explosive nature of this phase torso is erect or slightly hyper-extended (arched back), head is tilted back slightly and feet may lose contact with floor.

Catch Phase:

• After lower body has fully extended and bar reaches near maximal height, pull body under bar and rotate arms around and under bar.
• Simultaneously, hips and knees flex into a quarter squat position.
• Once arms are under bar, lift elbows to position the upper arms parallel to floor. Rack the bar across front of clavicles (collar bones) and anterior deltoids (front shoulder muscles).
• Catch bar with an erect, tight torso, neutral head position, flat feet.
• Stand up by extending hips and knees to a fully erect position.

Downward Movement Phase:

• Lower bar by gradually reducing muscular tension of arms to allow a controlled descent of the bar to the thighs.
• Simultaneously flex the hips and knees to cushion the impact of the bar on the thighs.
• Squat down with the elbows fully extended until the bar touches the floor.

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Hang Cleans

Hang cleans are a variation on power cleans and place less emphasis on the lower body. Technique is the same as a classic power clean described above except that the starting position of the bar is hanging at the mid thigh rather than on the floor.

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Clean & Jerk

The clean and Jerk is an Olympic lift and performed in two stages. The first stage - a power clean - is completed with the same technique as described above. The second stage is a push jerk and is described below. Due to the pull-push nature of this lift, the clean and jerk works virtually every major muscle group in the body.

Starting Position:

• Start from the end of the Catch Phase in a power clean.

Dip Phase:

• Slightly flex hips and knees keeping feet flat on the floor.
• Keep torso erect and upper arms parallel to the floor.

Drive Phase:

• Forcefully and quickly extend hips and knees and then elbows to press bar overhead.
• Simultaneously split the legs so that one foot is in front and one behind.
• Once bar is overhead, establish a position where elbows are fully extended, torso is erect and tight, head is in a neutral position.
• Bring both feet in line with the shoulders by drawing the front foot backward first and then the back foot forward.

Downward Movement Phase:

• Lower bar by gradually reducing muscular tension of arms to allow a controlled descent of the bar to the shoulders.
• Simultaneously flex the hips and knees to cushion the impact of the bar on the shoulders.Note DO NOT drop the bar or lower it without bending the knees as is seen in the animated diagram.

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http://www.sport-fitness-advisor.com/power-clean.html

Off Season Training - Sport Fitness Advisor

Off Season Training

You could argue that off season training is the most important phase of any sport-specific conditioning plan. Not only will it help the athlete to recover physically and psychologically, it can be used to address some of the physical imbalances that are inherent with playing competitive sport.

Before moving on to the components of off season training, it�s important to define this phase of the periodized annual training plan. In one model of periodization, the off season is sometimes referred to as the period between the end of the in-season and about 6 weeks prior to the start of the next competitive year. The pre-season is the 6 weeks prior to the new competitive in-season (1,2). A sample annual year may look as follows:

However, another more simplistic model of periodization labels the 4 weeks or so after the in-season as off season training or transition phase and the rest of the time up until the new competitive season as the pre-season (3). A sample annual plan here may look as follows:





In the first example above, off season training would consist of a transition or recovery period and preparatory work. In the second example, the off season training phase is simply the transition phase. In practise, there would be little or no difference in the training plan between these two models � it is only the way in which the phases of the season are labelled.

For the remainder of this article and the sample off season program that follows "off season training" refers only to the transition or recovery phase as in the second model of periodization above. In this context off season training is essentially about recovery and regeneration.

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Maintaining 50-60% Fitness Takes Less Effort Than Starting From Scratch!

When the training stimulus is removed, physiological adaptations begin to reverse back to pre-training levels (4,5,6). This effect is known as detraining. Just as detrimental as doing nothing is avidly maintaining the same level of volume and intensity right throughout the transition phase. This can quickly lead to over-training and mental burnout.

The key then, is to find a balance between recovery and the maintenance of fitness. Other, more general modes of training, known as cross-training can be used to allow active recovery while preserving a base level of fitness. As long as the transition or off season training period is no longer than 4-5 weeks (3), the athlete can be refreshed without losing most or his or her level of conditioning.

Regeneration Following the Competitive Season
By it's very nature, sport places unequal loads on different parts of the body. One leg or arm is used more than the other. Agonists (like the quadriceps) are stressed to a greater extent than antagonists (such as the hamstrings). And smaller, but very important stabilizing muscles are neglected while large muscle groups grow stronger and more powerful.

A good off season training program will address these imbalances helping to prevent both acute and longer term chronic injuries. What aspects of fitness should be incorporated into this transitional phase?

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Cardiovascular Training
The aim here is maintain aerobic fitness with light, enjoyable cardiovascular workouts. This is an ideal time to try a different type of exercise or sport that you wouldn't usually have the chance to.

Try to avoid the form of exercise you perform competitively in. For example, if you swim competitively try running, playing badminton or cycling outdoors for example. If your sport is football, hockey or soccer, avoid continuous running and opt for cycling, rowing or a game that involves different movement patterns such as tennis.

Aim for 2-3 sessions of 20-40 minutes per week at 60-70% maximum heart rate.
The goal is not to reach a point of significant overload. Rather, on a scale of 1 to 10 (1 being very, very light activity, 10 being an all-out exertion) aim for a level 6 or 7.

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Resistance Training
Some athletes may benefit from a complete break from resistance training often called an unloading week. This is particularly the case for athletes such as rugby and football players who spend a great deal of time lifting heavy weights.

Whether this unloading week is incorporated into the off season traiing period or not, strength training should focus on compensation work involving muscle groups that receive little attention during the preparatory and competitive phases (3).

Resistance sessions during off-season training must also be relatively light intensity - 50% of 1-RM and 2-3 sessions per week is ample. The use of stability ball exercise and resistance band exercises can help to target specific stabilizer muscle groups.

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Flexibility Training
Plenty of stretching can help to alleviate stiffness associated with an intense trainng period. Static stretching exercises should be completed daily if possible. It may also be worth considering incorporating self myofascial release exercises to regenerate muscles and connective tissue if these are not already employed.

Sample Off Season Resistance Training Program

Sets: 2-3
Reps:12-15
Weight:50% 1RM
Push Up with Stability Ball and Medicine Ball
1. Start by placing your hands on a balance board and your feet on top of a stability ball.
2. Move into a plank position and maintain your balance by extending your arms.
3. Proceed to bend your elbows while maintaining your balance until your elbows are bent to about 90 degrees.
4. Extend your elbows until you reach full extension.
5. Keep your abs drawn in tight to maintain good technique.

Reverse Crunch with Stability Ball
1. Start position: Lie with back on floor with hips flexed at 90� and feet in air. Place a ball between your legs and squeeze with your lower legs.
2. Leading with the heels towards the ceiling, raise glutes (butt) off floor.3. Return to start position.
4. Remember keep legs from swinging to prevent momentum throughout the exercise.

One Leg Squat
1. Stand with feet hip width apart with knees slightly bent and toes pointing forward holding weight plates.
2. Start position: Lift one foot off ground and extend leg forward. Extend arms forward at hip level.
3. Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5�) during movement. Be sure to "sit back" so that knees stay over the feet.
4. Once thigh is slightly above parallel (as shown) return to start position.
5. Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes. Keep abdominals tight throughout exercise by drawing stomach in toward spine.

Trunk Rotations with Toning Bar
1. Balance yourself using your knees on the ball and the toning bar placed on your shoulders.
2. Keeping your trunk in an upright posture rotate your shoulders to each side.
3. Repeat for the prescribed number of repetitions.

Bent Over Row with Stability Ball
1. Lie face down on a stability ball so that the ball is under your lower abdomen.
2. Holding two dumbbells row them up towards your shoulders keeping your elbows out wide and back staying flat.
3. Remember to pinch your shoulder blades together as you row and keep your upper body stable.

Back Extension on Ball
1. Lie face down on stability ball with knees and feet on floor.
2. Stability ball placement should be at abdominal to lower chest region.
3. With hands on chest, raise trunk 4-8 inches.
4. Lower to start position.
5. To increase intensity, position ball down towards hips, feet wide with knees off floor. Hands may be placed behind head and overhead to further increase resistance. To increase stability, place feet against wall or stationary object.

Lunge Crossover with Medicine Ball
1. Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot.
2. Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Hold medicine ball in front of your chest.
3. Lower body by bending at hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor. As you are lunging reach to one side of the leg with the ball.
4. Return to start position and repeat by reaching to the opposite side with the ball. Alternate or switch to other leg after prescribed reps.

Rear Deltoid Raise on Stability Ball
1. Begin by stabilizing yourself on top the ball using your lower leg.
2. Start position: Hold DB in each hand with neutral grip (palms facing each other) and let arms straight down (perpendicular to floor). Lean forward slightly.
3. With elbows slightly bent and facing the ceiling, raise DB's to shoulder level in semi-circular motion and squeeze shoulder blades together at top of movement.
4. Return to start position.
5. Remember to keep head in a neutral position.

Side Kick with Balance Disc
1. Lie on side with body aligned and balance disc under waist. Place top hand on hip. Inhale. With bottom leg slightly bent and resting on floor, exhale and extend top leg forward until knee and foot are aligned with hip.
2. Inhale as you bend top leg, then exhale as you extend it toward ceiling.
3. Maintain neutral posture as leg moves.
4. Perform the prescribed repetitions and repeat with the other side.

External Rotation with Toning Bar
1. Lie on side opposite of working arm.
2. Start position: Grasp toning bar and flex elbow at 90� keeping elbow in at side. Forearm should be slightly below parallel to floor.
3. Rotate arm outward keeping elbow at 90�.4. Return to start position.
5. Remember to keep elbow firmly secured to side. You may put a rolled towel between the elbow and side to facilitate rotation and secure form.
6. Repeat with the other side.

Click here for the images of these exercises

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Sample Off Season Training Phase

Off Season Training Schedule
MON	Functional strength, core training, stability exercises.Swimming 20 mins
TUE	Rest
WED	Badminton, tennis, squash etc. 30-60 mins
THU	Rest
FRI	Functional strength, core training, stability exercises. Cross trainer 20 mins
SAT	Rest
SUN	Rest

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References
1) Garhammer J. Periodization of strength training for athletes. Track Tech. 1979 73:2398-2399
2) Stone MH, O�Bryant HS, Gahammer J, McMillan J, Rozenek R. A theoretical model of strength training. NSCA J. 1982 4(4):36-40
3) Bompa TO, Periodization training for sports. 1999. Champaign, IL: Human Kinetics
4) Drinkwater BL, Horvath SM. Detraining effects on young women. Med Sci Sports. 1972 4:91-95
5) Ehsani AA, Hagberg JM, Hickson RC. Rapid changes in left ventricular dimensions and mass in response to physical conditioning and deconditioning. Am J Cardiol. 1978 Jul;42(1):52-6
6) Klausen K, Andersen LB, Pelle I. Adaptive changes in work capacity, skeletal muscle capillarization and enzyme levels during training and detraining. Acta Physiol Scand. 1981 Sep;113(1):9-16

http://www.sport-fitness-advisor.com/off-season-training.html

Human Movement Patterns and Their Relationship to Exercise Selection Part 1 - My Mad Methods

Human Movement Patterns and Their Relationship to Exercise Selection Part 1

 

As a coach, one of the most common questions I get is:

"How do you make a programme?"

People choose to follow certain regimes based on big goals such as losing weight, improving aerobic capacity and increasing muscle mass. While these are all worthwhile goals, they introduce most people (especially beginners) to a whole host of problems. Even taking aerobic capacity as an individual goal - there are literally hundreds of different protocols to follow, most of them with "scientific evidence" to back them up. To say that fitness and exercise can be a minefield is an understatement.

As I spoke about specificity in a previous article, you may have started to think that "skill" based fitness had some validity to it. The purpose of this article is to expand upon that theory and introduce you to some different ways in which you may develop or adapt your own health and fitness programme.

Movement Planes

In Biomechanics we talk about movement planes (direction of movement) and how they relate to sport/human movement. Exercise, skills and daily tasks can all be categorised into one of three movement planes or a combination thereof. Why is this important? Well, if your health and fitness programme consists of movements through one plane and daily life/competition requires that you move in another plane then we can assume it may cause some problems due to lack of conditioning/function.

The movement planes are classed as Sagittal, Horizontal/Transverse and Frontal. The planes of motion are best thought of as an invisible wall that you would pass through during a certain movement (some people imagine a sheet of glass).

Including movements through all three planes is important as most athletic movements occur this way. Take a look at your current training programme – does it have movements/exercises that occur through multiple planes of motion (multi-planar)?

The Seven Basic Human Movements

Now that we are aware of the planes of motion we can also consider the concept of the seven basic human movements. It has been proposed that natural and functional human movement can be categorised into basic patterns. What are they?

• Squat e.g. back squat, front squat, overhead squat
• Lunge e.g. walking lunge, backwards lunge
• Push e.g. press-up, bench press, overhead press
• Pull e.g. pull-up, high pull
• Bend e.g. deadlift, sit-up
• Twist e.g. wood-chop
• Gait e.g. walking, step-ups

You may have even followed programmes that touched on this concept – the push/pull routine in weight training is probably the most common example. The theory states that even complex movements can be categorised this way. So, if a person were competent in all seven movement patterns would they ultimately be a better athlete? It is certainly an interesting theory.

At low levels we could examine individual patterns for improvement but it is important to realise that nearly all athletic ability would require competence in multiple movement patterns. Indeed, it is a useful way to examine the complexity of an individual exercise or skill. If you’ve ever tried to master some of the Olympic lifts you’ll appreciate the following example:

Clean and Jerk (split) = Bend, Pull, Squat, Push, Lunge.

So, this theory also states that athletic ability can be improved by not only being competent at the individual movements but at combinations of them.

Weak Point Analysis and Correction

Following the concept of human movement patterns you can begin to analyse your health and fitness programme:

• Do I regularly perform movements from each of the patterns
• Are there skills/movements that I struggle to learn/perform? Can these be attributed to a movement pattern weakness?
• Does my existing programme overly favour a particular movement pattern? How useful is this movement pattern in relation to the demands of my life?

My advice would be to look at your existing health and fitness programme and ask yourself the questions above. Consider your own strength and weaknesses and use movement pattern analysis as a framework to make some changes if necessary. But remember, the analysis should always be based on you and your current goals.

As a basic guide, try to include an exercise from each group in your regular programming. Over time, work towards increasing your proficiency in each group.

Train hard!

Contributor Information

Matt Palfrey is a strength and conditioning specialist, consultant to the healthcare and fitness industry and the author of the Sandbag Fitness Blog - a free resource for those wishing to incorporate sandbag lifting into their strength and conditioning programme. The Sandbag Fitness Blog contains information, tips and daily workouts for people to follow. Matt is based in the UK and his current clients include pro MMA athletes, individuals and a number of private sector health and fitness organisations. Find out more at http://sandbagfitness.blogspot.com/

http://www.mymadmethods.com/articles/mobility-articles/840-human-movement-patternes-and-their-relationship-to-exercise-selection-part-1

Lactate Tolerance Training - Sport Fitness Advisor

Lactate Tolerance Training

Lactate tolerance training will help you to recover more quickly from successive bursts of speed and power.
It will increase your tolerance to lactic acid and allow you maintain a high work rate for longer.
This type of training could also be called speed endurance, anaerobic endurance or power endurance.

In competitive sports such as basketball, hockey and racquetball, there is nothing more discouraging than
trying to perform the most basic of skills when your muscles are flooded with lactic acid. During a multi
sprint games players are frequently required to make explosive runs or sprints consecutively, without rest.

Receiving a pass or trying to make a shot in this exhausted state is often the last thing they want.
While lactate tolerance training is very demanding it can also have the greatest impact on your performance. It is a great confidence booster to feel fresh and alert when players around you are struggling to keep up!.

In an annual conditioning plan, lactate tolerance training often starts midway through the pre-season. It's best not to start back from a closed season break with this type of training because it is so intense. A more effective approach is to first build an aerobic base with continuous training or interval training.

During the in-season the objective is to maintain the level of conditioning you build up in the pre-season. This can usually be achieved purely through competitive games but you may want to add in a session or two during the week.

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Sample Lactate Tolerance Training Drills

These drills are very demanding in their nature. They are designed to produce high levels of lactic acid so the body becomes more tolerant to it and able to remove it more efficiently. Perform any skill/tactical or speed and agility work before these drills and don't perform other demanding conditioning drills in the same session.

A typical session might include 30 minutes work in total (including the rest periods in between sets). This may only consist of one or two drills at most. You should be thoroughly warmed up before moving on to these drills.

Note: Lactate tolerance training is less effective when a ball for example, is involved because it hinders maximal effort.

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Drill #1 - Sprint & Back

Face a partner standing 20 meters/yards away. This player acts as a feeder. Sprint towards the feeder from the starting position; play a controlled pass, throw or shot, then turn and sprint back to the start. Repeat for 60 seconds and change positions. Complete 5 times each. This is one set. Rest for 2 minutes and repeat for a total of 2-3 sets.

The feeder should move on the spot rather than standing still. They should also serve the pass to the working player when they are about 5 meters/yards away.

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Drill #2 - Shuttle Runs
Place 5 cones out 10 meters/yards apart. Starting on cone 1, run to cone 2 and back, then cone 3 and back, 4 and back, then 5 and back. The sprint should be flat out and with emphasis on sharp turns. Rest for 30 seconds and repeat. Rest another 30 seconds and repeat for a third time. This is one set. Rest for 2 minutes with active recovery such as walking. Complete a total of 3-5 sets.

Note: This is a very simple but very effective drill. After the very last shuttle of the very last set take your pulse for 3 minutes while you walk around to recover. Make a note after minute 1, minute 2 and minute 3 to see how quickly it comes down. If you perform this drill just once per week, you'll notice after several weeks how much quicker your pulse rate starts to fall. Proof that you are becoming fitter and fitter!

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Drill # 3 - Progressive Shuttles


An excellent variation on classic shuttles! Set out 5 cones 10 meters/yard apart. Look at the diagram below. Starting on cone 1, jog to cone 4 then immediately sprint to cone 5. Turn and jog to cone 3 and then sprint to cone 1. Turn and jog to cone 2 and sprint to cone 5. Finally, turn immediately and sprint to cone 1. Rest for 60 seconds and repeat 3-5 times. This is one set. Complete 2-3 sets.

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    Drill #4 - Union Jacks
Mark out an area of approximately 50yards/meters by 50yards/meters. Starting at one corner, sprint diagonally across the square to the opposite corner. Immediately turn and sprint halfway along one side. Jog the rest of the way down this side of the square. Turn and sprint diagonally to the opposite corner. Now, turn and sprint halfway along this side of the square, then jog back to the start position. This is one set. Rest for 2 minutes with active recovery. Compete 4-6 sets.



 

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http://www.sport-fitness-advisor.com/lactate-tolerance-training.html

CrossFit For Cops - Officer.com

CrossFit For Cops

by John Wills
Created: November 2, 2009

Are you willing to spend 20 minutes, 3 days per week to get in shape?

Other than firearms expertise and tactics, there is no other component of law enforcement preparedness that will aid in your success and survival on the street like being fit. We all have our own ideas about what workout regimens are most appropriate for the job we do. As a huge proponent of fitness for cops, I've lived it, taught it, and been rewarded for being in shape by surviving a shooting. The doctor told me directly that had it not been for my fitness, I would have died. I don't need convincing; maybe you know someone who does.

I recently sat down with Adam Eidson, who owns RARE CrossFit in Fredericksburg, VA. We discussed how CrossFit (CF) training fits into a police officer's toolbox of practices that will help keep him alive. We both agreed that it's imperative for an officer to be fit. Being in shape transcends every aspect of being a cop; it breeds confidence, which translates into quick, decisive, authoritative action that can mean the difference between life and death. Moreover, if we are going to take the time to work out, shouldn't we spend that time productively? Shouldn't our workouts mirror the tasks that we perform in the course of our duties? The answer to both questions is yes, and CF seems tailor made for us.

What is CF? It's a system of fundamental movements that have been around since man was being chased by dinosaurs. It involves movements like squatting, running, jumping, pulling, pushing, climbing, carrying, and throwing. It's a philosophy that eschews traditional pieces of equipment and paradigms that dictate three sets of ten repetitions. CF trains the body to work most efficiently in the manner for which God designed it. It's a system that doesn't vary, whether its user is a world class athlete, youngster, or grandparent.

Many CF training facilities are little more than warehouses. You won't find any chrome plated machines or floor to ceiling mirrors there. Nor will you find guys and gals strutting around in designer outfits, wearing makeup and jewelry and listening to MP3 players. What you will find are a few basic weights, pull-up bars, kettle bells, jump ropes, truck tires, and rowing machines. What's different about this routine is intensity.

After a dynamic workout and stretching, the meat of CF training is a twenty-minute workout. When you've finished, you'll feel like you've been at it for hours. Most of the exercises involve using body weight. That's important for us. We need to be able to run up stairs, climb over fences, and pull people out of cars. That's twenty minutes of building power and aerobic capacity. Many of us separate our cardio and strength training, doing one or the other on alternate days. CF incorporates both on the same day.

Adam told me about a couple of his clients who are law enforcement. Heather, a local sheriff's deputy, is 24 years old, 5'3", and 120 pounds. She came to CF unable to do one pull up; she now does ten. I know many male cops who struggle to do one pull up. Steve is 6' 0", and 300 pounds - another local deputy. He has lost more than 12 pounds in three weeks. Both have experienced a boost in their self-esteem and confidence. Adam was quick to point out that CF clients, as well as anyone who expects results from working out, should combine proper nutrition along with their fitness routine. Eating properly results in better recovery, both in the gym and on the street. Additionally, some people who have experienced chronic health problems may find their symptoms have disappeared or ameliorated after utilizing the CF workout.

Adam is a very positive person; I like that. He uses phrases that reinforce and strengthen mindset, things like: train to your weakness; expect the unexpected; get comfortable being uncomfortable. He also does not want to hear the word, can't. Good stuff. Often, Adam will have clients come to CF who are runners or bodybuilders; folks who think they are in good shape. Once he puts them through an evaluation workout, they quickly find out they are deficient in several areas. Why? Because they've focused on one narrow aspect of conditioning. CF is a total body workout, and power is really the emphasis. The CF formula is Force multiplied by Distance, divided by Time, or simply, moving a large load, a long distance, at high intensity. It's probably the most ideal workout routine for law enforcement.

I was recently in Toronto, Canada, teaching a class. While I was there, I spoke with Dave Evans, Training NCO for the Air Marshalls. Dave is a certified CF Trainer. He recognizes the value of CF training for LEOs, and promotes it to his colleagues. He's seen the results it produces, physically and mentally. What I see as an advantage of CF training for cops, other than the fact that it causes you to become totally fit, is the time expenditure - it's minimal. Twenty or thirty minutes, three or four times per week, will allow you to experience excellent results. That sure beats pounding the pavement every day for an hour or more. If you don't want to give up your routine, maybe you're training for a marathon or triathlon, just do CF twice a week. You'll find that adding CF will boost your fitness level and probably cut your times. Adam told me about one runner who actually began to run personal bests after she included CF training in her routine.

Adam doesn't just talk the talk, he walks the walk. He's an ultra-marathoner - 50 and 100 mile runs - he's done twenty of them. Last February he ran a 32-miler; since then he's done little running, other than a mile now and then, or a 400 meter workout. But in November, he will compete in the Mountain Masochist Trail Run, a 50-miler, run on a combination of roads, Jeep trails, and a single track at an elevation of 9200 feet. He completed the same run last year, finishing in the top third in ten hours. Immediately afterward, he competed in a benching contest, The Beast Challenge, where he benched his weight, 135 pounds, twenty times. That's total body fitness. He's confident that his CF foundation will put him in good stead to run this year's race, and I must say that I agree with his assessment.

If you think you're up for the challenge to take on CF training, look on the web to find your closest facility. I think that it's a perfect fit for cops. It mirrors what we do each day on the street. We need every advantage we can find to be victorious. CF training is one of the tools you should have in your toolbox.

Stay safe, brothers and sisters

http://www.officer.com/article/10233130/crossfit-for-cops?page=2

Leg Cramp Muscle contraction causing a "charley horse" - About.com

Leg Cramp

Muscle contraction causing a "charley horse"

By Jonathan Cluett, M.D., About.com Guide

Updated August 21, 2006

About.com Health's Disease and Condition content is reviewed by the Medical Review Board

A  muscle cramp is a sudden, uncontrolled contraction of a muscle. This type of pain is most commonly experienced in the legs, and therefore often called a leg cramp or a "charley horse."

Leg cramps occur when the muscle suddenly and forcefully contracts. The most common muscles to contract in this manner are muscles that cross two joints. These muscles include the calf (crossing the ankle and knee), the hamstring (crossing the knee and hip), and the quadriceps (also crossing the knee and hip).   Leg cramps usually last less than one minute, but may last several minutes before the contraction subsides. In some patients, the leg cramps occur primarily at night, and can awaken the patient from sleep.

What causes a leg cramp?
The exact cause of a leg cramp is not well understood, but there are some risk factors that are thought to contribute to this condition:

• Muscle fatigue
• Heavy exercising
• Dehydration
• High weight (not necessarily obesity)
• Electrolyte imbalances
• Medications (statins, prednisone, others...)

The most common cause that is typically seen in patients who develop leg cramps is exercising in an unusual way, meaning either more activity or a different exercise. Leg cramps are more common in young (adolescent age) and older (over 65) patients. Patients who weigh more are more prone to developing leg cramps. Also, some medications can cause side effects of leg cramping.

How can leg cramps be prevented?

• Stay Hydrated
  It is not well known exactly how dehydration and muscle cramping are related, but it is known that dehydration can predispose to leg cramps. Drink at least three full glasses of water each day, including one before bedtime. Also drink plenty of fluid before, during, and after exercise.
  
• Stretch Regularly
  Stretching can relax muscle fibers. When working out, a good post-work out stretching routine can help relax muscles and prevent cramps. Make sure you cool down after exercising, and do not exercise vigorously just prior to sleep.
  
• Train Gradually
  Gradually build up an exercise program, and try to avoid sudden increases in activity. The "10% Rule" is a good rule of thumb: never increase your exercise over one week by more than 10% compared to the week before. Sudden changes in activities can cause leg cramps.

What is the best way to make a leg cramp go away?
Usually instinct takes over when a leg cramp strikes, and you massage and stretch the sore muscle. This is a perfect instinct and often solves the problem. The best steps are:

• Massage the cramped muscle
• Stretch the muscle (gently!)
• Take a hot shower or bath to warm and relax the muscle

When do I need to have leg cramps evaluated by a doctor?
If leg cramps become a persistent and recurring problem, you should be evaluated by your doctor. Because electrolyte imbalances can cause cramping, some blood may be analyzed to ensure the levels of potassium and other electrolytes are normal. There are also muscle relaxing medications that can be prescribed if the muscle cramping is a problem, particularly at night. Finally, your medications and medical history should be reviewed to investigate for possible factors contributing to your leg cramps.


http://orthopedics.about.com/cs/sprainsstrains/a/legcramp.htm

Health Benefits of Watercress - Health Cave

Health Benefits of Watercress

February 17, 2011 by uttoransen

Watercress is one of the oldest leaf vegetable consumed by human beings. It is considered as a highly nutritious vegetable. It is the member of cabbage family found everywhere in the world now. Watercress plant grows along the banks of slow-running streams and rivers and is identified by small, round leaves. These leaves have a pungent and peppery flavor. Watercress is a good source of vitamins B1, B2, B6, C, E, manganese, and carotene. It also contains calcium, fiber, iron and copper. This herb has over 40 medicinal uses.

Watercress was very recently in the news for its cancer fighting properties. The researches at the University of Southampton have come up with exciting news that talks about preventing breast cancer. Only a single portion of watercress is sufficient to increase the anti-cancer molecules in the blood, and the effect is immediate, in under an hour you can see the results. Surely, it is not a cure for cancer, but it can help to prevent cancer from starting and on that same note, it will also help those that are recovering from cancer, by not letting the cancer to regrow.

So, what exactly is Watercress?

Watercress

Source – avlxyz

Watercress is a rapid growing, water based plant, which is mainly available in Europe and Central Asia. It is eaten by humans as leafy vegetables, mainly used in salads and sometimes are even cooked. It tastes like peppery, tangy flavor.

Benefits of Watercress

• Early Romans considered it as a valuable brain food which strengthened the nervous system.

• It purifies the blood and tones the whole system. It has high revitalizing powers.

• The leaves of the plant are rich in chlorophyll. These leaves are chewed to absorb breath orders.

• It also helps in digesting the heavy food and is an effective anti-cancer substance. You can get these benefits only if you eat fresh and uncooked leaves.

• It contains sulfur which helps in protein absorption, blood purification and cell building.

• The potassium content of watercress helps in weight loss.

• Watercress juice when mixed with vinegar helps removes lethargy and drowsiness. The Salernitan School of Medicine has proved the watercress juice as a tonic for promoting hair growth.

• Watercress is used for treating allergies, watering eyes, sneezing and stuffy head. It is used as a poultice for swollen feet and sprained ankles.

• It is a source of the germanium which acts as an antiviral, antibiotic, and body detoxifier.

• It strengthens the immune system.

• Because of high calcium content it helps in strengthening of bones and teeth. It contains lutein which helps in preventing arterial damage and heart disease.

• It is helpful in normalizing blood pressure and cholesterol level.

• It aids in increasing sexual energy and enhances fertility.

• Is high on iodine, thus has a strengthening effect on the thyroid gland

• Improves mental health by acting as a stimulants. Helps fight depression.

• Has Phytochemicals that are expected to have health benefits.

• Acts as an expectorant, makes mucus less thick so that it can easily be removed by cough. Thus it helps in respiration.

• The major use of watercress is in treatment of cancer. It contains nasturin, which is a unique type of phytochemical. These phytochemical get converted into PEITC in the body. This PEITC inhibit the growth of different kinds of cancer namely breast, colon and prostate cancer. It also helps in the production of breast milk.

It has few disadvantages also. The leaves of watercress have a tangy taste which causes a contraction of nasal and mouth muscles. It can also cause bladder problems. People with hyperthyroidism should avoid its intake because of its high iodine content.

Watercress is one of those few herbs which are rich in a large number of vitamins and minerals. We can get the full nutrition value of this herb by eating it before the meal. It can be used in garnishing, omlettes, dips, rice dishes, soups, pestos, salads and sandwiches. Watercress plays a major part in our day to day life. It contains anti cancer properties. We can also make use of it in our day to day life. It can be used in making a beauty lotion by mixing 1 tbsp of honey with 2 tbsp of its juice. Apply this on your skin every morning and evening for a glory skin. Fresh watercress juice applied alone can remove acne, pimples, and blackheads and can fade freckles, spots and blotches.

http://healthcave.com/health-benefits-of-watercress/

Balancing Out Those Dietary Acids - My Mad Methods

Balancing Out Those Dietary Acids

Simply put, the North American diet is very acidic. From most proteins to many dairy products (especially cheese) to most grains, we take in far more dietary acids than we do bases. And this imbalance between acid and base can cause some serious long-term health and physique problems.

You see, when a food is ingested, digested, and absorbed, each component of that food will present itself to the kidneys as either an acid-forming compound or a base-forming one. And when the sum total of all the acid producing and the base producing micro and macronutrients is tabulated (at the end of a meal or at the end of a day), we’re left with a calculated acid-base load. If the diet provides more acidic components, it will obviously manifest as a net-acid load on the body. And if it provides more basic components, it will obviously manifest as a net-base load on the body.

Since I already noted that a net acid load is bad, let’s discuss why.

Every cell of the body functions optimally within a certain pH range (pH is a measure of the acidity or alkalinity of the body). In different cells, this optimal range is different, however, the net pH of the body has to remain tightly regulated. One common problem with most industrialized societies is that our diets produce what’s called a "low grade chronic metabolic acidosis." In other words, the PRAL (potential renal acid load – a measure of the amount of acid being introduced through the diet) of our diets is high and this means that we’re chronically in a state of high acidity.

While there are a number of disease states that induce severe metabolic acidosis, we’re talking a sub-clinical rise in acidity here. Therefore, your doc probably won’t notice the problem. But that doesn’t mean that you’re in the clear. Your cells will recognize the problem.

So what’s wrong with this low-grade chronic metabolic acidosis?

Well, since the body must, at all costs, operate at a stable pH, any dietary acid load has to be neutralized by one of a number of homeostatic base-producing mechanisms. So, although the pH of the body is maintained and your doctor visits turn out fine, many cells of the body will suffer. Here are some of the most severe consequences of your body’s attempt to maintain a constant pH in the face of an acidic environment:

• Hypercalciuria (high concentrations of calcium in the urine). Since calcium is a strong base and bone contains the body’s largest calcium store, metabolic acidosis causes a release in calcium from bone. As a result, osteoclastic (bone degrading) activity increases and osteoblastic (bone building) activity decreases. The net result of these changes is that bone is lost in order to neutralize the acidic environment of the body. The calcium that was stored in the bone is then lost in the urine along with the acid it was mobilized to neutralize. This creates a negative calcium balance (more calcium is lost from the body than is consumed) and bones get weak. (2,3,4,6)
• Negative nitrogen balance (high concentrations of nitrogen in urine). Glutamine is responsible for binding hydrogen ions to form ammonium. Since hydrogen ions are acidic, glutamine acts much like calcium to neutralize the body’s acidosis. Since skeletal muscle contains the body’s largest glutamine store, metabolic acidosis causes muscle breakdown to liberate glutamine from the muscle. The amino acids from this muscle breakdown are then excreted, causing a net loss of muscle protein. (2,7)

In addition to bone and muscle loss, other consequences of acidosis include:

• Decreased IGF1 activity (4)
• GH resistance (4)
• Mild hypothyroidism (4)
• Hypercortisolemia (4,5)

Interestingly, low-grade metabolic acidosis seems to worsen with age. Many have speculated that this is due to an age-related decline in kidney function (and acid excretion). Of course, osteoporosis and muscle wasting are unfortunate consequences of aging. While it’s too early to tell, perhaps some of the bone and muscle loss evident as individuals get older is a result of diet-induced acidosis. This means that employing a few simple acid-base strategies may help slow osteoporosis and sarcopoenia.

So the big question is this – who’s at risk?

Recently, Sebastian and colleagues compared the pre-agricultural diet of our ancestors to the modern North American diet. After evaluating the two diets for what they call NEAP (net endogenous acid production) — essentially the same measure as the PRAL above — a -88mEq/day acid load characterized the pre-agricultural diet while the modern diet was characterized by a +48mEq/day acid load. What this means is that our ancestors evolved eating a diet that was very alkaline/basic and therefore very low acid. However, modern people are eating a diet that is high in acid, and therefore very different from what we evolved to eat. As a result, our modern diet is responsible for what the authors have called a "life-long, low grade pathogenically significant systemic acidosis."

How have we gotten so far off track? Well, the shift from net base producing foods to net acid producing foods comes mostly as a result of displacing the high bicarbonate-yielding plants and fruits in the diet with high acid grains. In addition, most of our modern energy dense, nutrient poor selections are also acid forming. Finally, high protein animal foods tend to be acid producing as well.

If you’re now wondering how your diet stacks up, check out the online acid-base forum here: http://www.acid-base.de/. There you’ll be able to calculate your PRAL and determine how much of an acid or base load your body is under. Further, if you’re ingesting too many dietary acids, as most North Americans are, here’s what you can do:

• Add more vegetables - regardless of the final tally. Everyone can always benefit from more vegetables in the diet. Many bone specialists are now recognizing that the most effective way to improve bone health is to eat lots of fruits and vegetables. Vegetables, in addition to all of their other benefits, are powerful acid-neutralizers.
• If you’re eating a big meal that’s going to be a net acid producer (such as one that contains a large amount of protein and/or grains) and don’t want to add more basic foods, consider adding a small amount of glutamine to this meal. Exogenous glutamine supplementation has been shown to neutralize acidosis.
• A cheaper alternative to glutamine supplementation is either sodium or potassium bicarbonate supplementation. You can add sodium bicarbonate (in the form of baking soda) to your beverages including your protein shakes, which probably are a bit on the acidic side (see milk above). A small 2-5g dose of baking soda would be sufficient to neutralize the shake. An alternative to baking soda is alka-seltzer.
• Adding sodium to foods can increase the base potential and reduce the acidity of the meal although a high salt diet isn’t necessarily recommended.

Although few individuals in the exercise nutrition world are discussing this issue, it remains an important one. Employing a few simple strategies to neutralize your high-acid diet may mean the difference between chronic low-grade acidosis — and the associated muscle wasting, bone loss, and altered hormonal profile — and a healthy, alkaline diet. So make sure you’re dietary acids are covered!

Author Information
	Dr. John Berardi and his company, Precision Nutrition, Inc. have one purpose: to take the latest in advanced nutrition research and teach it to others in a way that doesn't take an advanced degree to figure out. Find out more at www.JohnBerardi.com

http://www.mymadmethods.com/articles/nutrition-articles/215-balancing-out-those-dietary-acids

Adapt or Die: Why Hire a Trainer? - My Mad Methods

Adapt or Die: Why Hire a Trainer?

There is no ego involved when trying to live a healthy life. The only ego you will have is based on the things that you want. You want to look better, why? Because you do not have the greatest self esteem? Because you want to be a confident individual? Still none of the requires ego. When you remove ego from a healthy way of living... the sky is the limit. You are restricted by your own perceived limitations.

If Professional Athletes hire Personal Trainers, and about 90% to 95 % of them are working with a Trainer.

Why do YOU think that you know everything you need to get in shape? You may know everything, but after 33 years of breaking myself down and reinventing myself over and over again, I DO NOT KNOW EVERYTHING I NEED. I am constantly learning and I am NEVER satisfied with my depth of knowledge. Believe me, that depth is something that would make most of you dizzy.

You can't afford it? How can you not afford it? At what price is it worth it to keep yourself alive, to get off all your meds, to lose that 100 pounds, and to be able to enjoy life pain free? Remove the cost of the crap you eat, the meds you take, and the money that you pay your Doctor and you'll have enough money to train forever.

This is not a huge money making career path, unless you sell your soul and start lying to make money.
Don't have the time? LMAO... Will you find the time when you're dead, in the hospital or bed ridden? How can you not have the time? Create the time. Stop going to the bar for a drink. Stop hanging out on the weekend with the friends that would never support your desire to become healthy because it would make them feel worse about themselves.

Take it upon yourself to be ALL that you were born to be. If you think you can become everything you were born to be, without my help or the help of another Fit Pro, you will have to prove that. Because I have seen thousands of people tell me the same thing over and over and over. The fact is, YOU WILL NEVER DO THIS ON YOUR OWN. I HAVE A HARD TIME DOING THIS ON MY OWN. I have personally worked out and trained with a Personal Trainer... WHY? WHY?

The answer is simple: I have a point where I will not push myself any further or harder on my own; the Trainer does not know where that is, so they will push me to my limits OVER AND OVER AGAIN. Just when I do not think I can do anymore they slap me in the ego and tell me ONE MORE REP. Can you push that last rep out alone? Don't kid yourself, you can't and you won't.

Now, if you can show me a sculpture that sculpted and chiseled itself. I will stop working so hard to help you change your life. Don't tell me that there are natural sculptures... do you know how long it took to make those natural sculptures? I do. Do you plan on wasting that much time and energy to accomplish it yourself, or do you want to get the most BANG for you hard earned dollars?

Don't waste your time thinking, you need what I have to offer. What WE have to offer, and the price, time, and ego have nothing to do with your decision. You are afraid of the change. I will say one last thing, it is a well known statement from business and natural selection:

ADAPT OR DIE... ADAPT OR DIE...

Survival is a strong feeling. The will to live forever. The will to stay young forever. You want to look younger, workout hard. I know 40 year olds that look 20. I know 70 year olds, that despite the white hair, look 30. What I offer transcends time, money, and excuses. Do NOT LIE to me and DO NOT LIE TO YOURSELF.

This is ONLY part of my "WHY?"

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Contributor Information:

Trainer Mat Bodhi Bryan comes at life's mission with a great number of experiences and a different point of view. Because of his background, he can pick out and correct a great number of imbalances and injuries. Is that his Specialty? Nope, his specialty is everything that a client would need of him. Find out more.





http://www.mymadmethods.com/articles/mindset-articles/1129-adapt-or-die-why-hire-a-trainer