Brazilian Jiu-Jitsu Training: Animal Drill Workout - Jiu Jitsu Brotherhood

Brazilian Jiu-Jitsu Training: Animal Drill Workout

Written by Alexis on January 3rd, 2009. Posted in Nutrition & Conditioning

The Animals Drill Workout is an excellent set of exercises which can added to your Brazilian Jiu-Jitsu training to improve your stamina, balance and coordination.

Although these movements may look easy, when properly done they are very powerful and give your whole body a good workout.

Pay close attention to the details before each move – for these to be effective you have to do them correctly.

Initially, you should follow the order listed in the video. Then when you have done at least one cycle and feel warm you can do them in any order you want. Feel free to also add your own movements and be creative – make this drill fun.

And finally, try to be as fluid as possible when performing focus on your breathing and the sensations in your muscles and joints. When you have mastered all the workout try doing it with your eyes closed for additional improvements in balance and bodily awareness.

Related posts:

1. Brazilian Jiu-Jitsu Nutrition: Post Workout
2. Brazilian Jiu-Jitsu Competitions: Tips for First-Timers

http://jiujitsubrotherhood.com/2009/01/brazilian-jiu-jitsu-training-animals/

5 Perfect Obstacle Race Exercises - Obstacle Racers

5 Perfect Obstacle Race Exercises

On January 3, 2012 by Michael Sandercock

Running is standard for obstacle course race training, but a great resistance workout plan is just as important to finishing strong. The following exercises can be done nearly anywhere, with or without weights. We feel that these five exercises should be implemented into every obstacle course racer’s training regimen, but don’t just take our word for it… try them yourself.

Bear Crawls

There is a very good chance that you will have to crawl under something during an obstacle course race. Whether it be a cargo net, a metal fence, or fallen logs, you need to be able to move quickly with as little effort as possible. Throw the bear crawl into your workout for a total-body strength builder.

 

Pull-ups & Chin-ups

A race wouldn’t be nearly as challenging without having to pull yourself over something daunting. This is something that I see a lot of participants having trouble with throughout the races. They are relying on team members rather than their physical ability to pull themselves over. Pull-ups and chin-ups are two of the best upper body exercises you can perform, and this skillset will be important for getting over walls and past obstacles like the monkey bars. If you can’t perform a standard pull-up or chin-up, use the following technique to work your way up to the full exercise.

If you really want a challenge and a great exercise to boost your quickness over obstacles, perfect the “Muscle Up.”

 

Dips

 Training dips is incredibly helpful in pushing yourself over pesky walls, out of ditches and ice baths, and through mud. When your legs begin to weaken or you have little room to leverage your leg strength, this general motion becomes invaluable in getting through sticky situations.

 

Burpees

In my opinion, there is no better exercise for obstacle race training than the burpee. Some obstacles such as the over-under require this movement almost exactly. I’ll just leave it as this and let the exercise do the explaining…

 

Step-ups

Running is one of the most important things you can do on a week-to-week basis in order to get ready for an obstacle race. However, additional weight training is important to increase performance, especially over brutally steep hills. Step-ups improve not only strength, but balance as well… important in minimizing your risk of injury.

That’s all for now. Now get out to the gym (or wherever it is you workout) and get training! These exercises aren’t going to perform themselves, you know… PS – What exercises have YOU found beneficial during your training? We’d love you hear your feedback.

Article by Michael Sandercock

Michael has written 26 awesome article(s) for us.

Mike is the Founder of Obstacle Racers, and has been an obstacle course racing fanatic since his first race in 2010. Mike is a multisport athlete who thrives on competition and challenge, competing in over 20 races each year including the World's Toughest Mudder in 2011. He enjoys endurance running, but thrives in obstacle course races due to a focus on improving as an all-around athlete. He prides himself on finishing in the top 1% of races he runs.

http://www.obstacleracers.com/2012/01/03/5-perfect-obstacle-race-exercises/

Lactic Acid, Blood Lactate &The Lactic Acid Myth - sports fitness advisor

Lactic Acid, Blood Lactate &The Lactic Acid Myth

Many coaches and athletes routinely perceive lactic acid, or more specifically lactate, as a dead end waste product that is completely unfavourable to all athletic performance. This assumption however, may longer be considered accurate - so much so that it has been labelled the mythology of lactic acid (1).

While Sports Scientists are largely in agreement that lactate behaves more like an athletes friend than foe, recent research has now begun to question one of the basic tenets of muscular fatigue increased acidity or lactic acidosis.



This article explores some of the current understanding about how lactate and lactic acid functions in the human body, particularly during exercise. It examines the compounds roles in fatigue and energy metabolism and as a limiting factor in performance.

A basic understanding of energy metabolism during exercise is helpful to appreciate some of the current issues surrounding lactic acid. Please refer to the energy systems article for an explanation of how energy and lactic acid is produced during activity.

---

Lactic Acid and Oxygen

Recall that the end product of glycolysis is pyruvic acid. Traditionally, it was believed that oxygen availability, or lack thereof, lead to the conversion of pyruvic acid into lactic acid and accompanying increases in muscle and blood lactate.

Over the past 35 years, evidence has mounted against this idea (3,4,25). The best evidence seems to suggest that oxygen availability is only one of several factors that cause an increase in muscle and blood lactate during submaximal exercise. In fact, lactic acid can be formed anytime glycolysis takes place regardless of the presence or absence of oxygen and is even produced at rest (2).
Historically, the lactate threshold has often been referred to as the point at which energy is generated through predominantly anaerobic metabolism. Yet the onset of blood lactate accumulation (OBLA) only represents the balance between lactate production and removal and suggests nothing about the aerobic or anaerobic metabolism per se (8).
Researchers have been unable to show a lack of oxygen in the muscles at an exercise intensity above the lactate threshold (8). Instead OBLA may be caused by many different factors other than those associated with anoxia or dysoxia.
For a more detailed discussion of other factors leading to the increased production of lactic acid and blood lactate, see Gladdens 2003 paper Lactate metabolism during exercise (5).

---

Lactate is Not a Waste Product

Before the 1970s lactic acid was considered a waste by-product resulting from a lack of available oxygen to the working muscles. It was blamed for the burning sensation during vigorous exercise, delayed onset muscle soreness and central to the process of fatigue. The general consensus was, and still is amongst many coaches and athletes, that lactic acid is responsible for fatigue and exhaustion in all types of exercise.

On the contrary, lactic acid only accumulates within muscle during relatively short, highly intense exercise such as sprint swimming or running. Endurance athletes, such as marathon runners for example can have near-resting lactic acid levels following a race despite being exhausted (2).

In 1984, George Brooks (6) proposed the lactate shuttle hypothesis and at present, the cell-to-cell lactate shuttle has almost unanimous experimental support. This hypothesis questioned many of the widely held beliefs about lactate.

Far from being a waste product, the formation of lactate allows the metabolism of carbohydrates to continue through glycolysis (2). Keep in mind from the energy systems article that glycolysis allows rapid production of energy required to sustain intense exercise.

The heart, brain and most slow twitch fibres are very apt at clearing lactate from the blood to the extent that they prefer lactate as a source of fuel (27,28,29). Note however, that lactate must first be converted into pyruvate before it can be used as a source of energy.

Clearance of lactate from the blood can occur either through oxidation within the muscle fibre in which it was produced or it can be transported to other muscles fibres for oxidation (31,30). Lactate that is not oxidized in this way diffuses from the exercising muscle into the capillaries and it is transported via the blood to the liver (31). Through a process known as the Cori cycle, lactate can be converted to pyruvate in the presence of oxygen, which can then be converted into glucose (2). This glucose can either be metabolized by working muscles or stored in the muscles as glycogen for later use (2).

So lactate should be viewed as a useful form of potential energy that is oxidized during moderate-low intensity exercise, during recovery and at rest (28,30). Unlike lactic acid, lactate is not thought to be fatigue-producing (31).

Based on this more sympathetic view of lactate, sports nutrition companies have introduced sodium lactate into sports drinks and there is some tentative support that these may have an ergogenic effect (9,18).
What the lactate shuttle model essentially shows is that lactate is a crucial intermediary in numerous cellular, localized and whole body metabolic processes, and may help to prolong submaximal activity, rather than hinder it.

---

Lactate Accumulation

During intense exercise, muscle and blood lactate can rise to very high levels (10). This accumulation above resting levels represents the balance of production and removal. It says nothing about whether accumulation is due to an increased rate of production or decreased rate of removal, or both. Similarly, if lactate concentrations in the blood do not rise above resting levels during or immediately following exercise, it also infers nothing about lactate or lactic acid production during that activity. It may be that lactic acid production is several times higher than at rest but that it is matched by its removal showing no net increase (26).

A common misinterpretation is that blood lactate or even lactic acid, has a direct detrimental effect on muscle performance. However, most researchers agree that any negative effect on performance associated with blood lactate accumulation is due to an increase in hydrogen ions. When lactic acid dissociates it forms lactate and hydrogen ions - which leads to an increase in acidity. So it is not accurate to blame either lactate or lactic acid for having a direct negative impact on muscular performance.

The increase in hydrogen ions and subsequent acidity of the internal environment is called acidosis. It is thought to have an unfavorable effect on muscle contraction (10) and there has been considerable research to demonstrate that this is the case (11,12,13,14,15,16,17).

---

Lactic Acidosis

So this unfavourable acidosis is the result of an increased concentration or accumulation of hydrogen ions. It may seem logical to conclude then, that any increase in production of lactic acid and hence lactate is detrimental as it will increase the production of hydrogen ions.

However, accumulation is the key term here as an increased production of hydrogen ions (due to an increase production of lactic acid) will have no detrimental effect if clearance is just as fast. In fact Robergs et al. (19) takes it a step further

They suggest that lactate production (especially if accompanied by a high capacity for lactate removal) may be more likely to delay the onset of acidosis (19, 25). The reasons for this, amongst others, are that lactate serves to consume hydrogen ions and allows the transport of hydrogen ions from the cell. Similarly, they maintain, there is a wealth of research evidence to show that acidosis is caused by reactions other than lactate production (19).
Rogers et al. do conclude however, that increased lactate concentration, although not causative, coincides with cellular acidosis and remains a good indirect marker for the onset of fatigue.

---

Acidosis and Fatigue

As mentioned earlier, there has been substantial research to show that an increase concentration of hydrogen ions and a decrease in pH (increase in acidity) within muscle or plasma, causes fatigue. Additionally, induced acidosis can impair muscle contractility even in non-fatigued humans and several mechanisms to explain such effects have been provided.

Yet in the last 10 years a number of high profile papers have challenged even this most basic assumption of fatigue. A 2006 review of these by Cairns (18) suggests that experiments on isolated muscle show that acidosis has little detrimental effect or may even improve muscle performance during high-intensity exercise.

In place of acidosis it may be inorganic phosphate that is major cause of muscle fatigue (20). Recall that an inorganic phosphate is produced during the breakdown of ATP to ADP. However, there are several limitations regarding this phosphate hypothesis (21). Another proposal for a major contributor to fatigue, rather than acidosis, is the accumulation of potassium ions in muscle interstitium (22,23,24).

Contrary to this new research (which is by no means definitive) is the argument that if acidosis plays no role in fatigue then it is surprising that alkalosis (through sodium bicarbonate consumption for example) can improve exercise performance in events lasting 1-10 minutes. To reconcile this, Cairns (18) hypothesizes that while acidosis has little detrimental effect or may even improve muscle performance in isolated muscle, severe blood plasma acidosis may impair performance by causing a reduced central nervous system drive to muscle.

---

Lactate Accumulation and Exercise

At rest the normal range for blood lactate is 0.5 2.2 mmol per litre (32,33). It is thought that complete exhaustion occurs somewhere in the range of 20 25 mmol/L for most individuals (34) although values greater than 30 mmol/L have been recorded (35).

 

Blood lactate concentrations peak about 5 minutes after the cessation of intense exercise (assuming cessation is due to exhaustion from acidosis) (32). The delay is attributed to the time required to buffer and transport lactic acid from the tissue to the blood (36). A return to pre-exercise levels of blood lactate usually occurs within an hour and light activity during the post-exercise period has been shown to accelerate this clearance (32,35,37). Training can also increase the rate of lactate clearance in both aerobically and anaerobically trained athletes compared to untrained individuals (32,38,39).

Interestingly, Stone et al (40) noted that trained individuals generated higher levels of blood lactate at the point of failure compared to untrained subjects when exercising intensely (squats). The time and amount of work they completed, unsurprisingly, was greater in the trained group. This seems to suggest that training may induce greater tolerance to lactate accumulation and it may also add weight to the argument that lactate serves to delay acidosis and fatigue. At any absolute workload (i.e. when both groups were lifting the same weight) the trained group had lower levels of blood lactate.

This indicates that training-induced adaptations include a lower blood lactate concentration at any given workload and higher blood lactate concentration during maximal exercise (32,41,42).
The anaerobic or lactate threshold is based on the point at which blood lactate abruptly accumulates. It can be used as a prediction for race performance and to prescribe training intensity.

For more information on lactate threshold click here.

---

To Summerize...

• Lack of oxygen is not necessarily responsible for an increase in lactate production or even lactate accumulation. Other causative factors may play a more significant role.
• Blood lactate accumulation represents only the balance of production and removal. It says nothing about the absolute values of either of these.
• Only relatively short, very intense activity causes lactc acid to accumulate. Lactic acid is not thought to be a contributor to fatigue in low-moderate intensity activity of any duration.
• Lactate is an important substrate that can be used during submaximal exercise, recovery and at rest. It is the preferred source of fuel for the heart and brain.
• Lactic acid or lactate pooling is not the cause of delayed muscle soreness.
• Lactate accumulation and not necessarily an increase in production, causes an increase concentration of hydrogen ions and corresponding acidosis. Lactate production may actually help to curb the development of acidosis.
• Acidosis is thought to be a primary factor in muscular fatigue and is based on a good deal of research. Recent research is contesting this claim but it is still too early to dismiss acidity as a cause of fatigue.
• Training accelerates lactate clearance, reduces lactate accumulation at any given workload and results in a greater level of lactate accumulation during maximal effort.
  This is clearly an area that is far from resolved but what seems clear is that lactate can no longer be labelled definitively as the athletes enemy. On the contrary, gathering evidence suggests that many aspects of lactate production are beneficial to athletic performance.

References
1) Brooks GA, Fahey TD and White TP. (1996) Exercise Physiology Human Bioenergetics and Its Applications: 2nd Edition. Mountain View, CA: Mayfield Pub
2) Wilmore JH and Costill DL. (2005) Physiology of Sport and Exercise: 3rd Edition. Champaign, IL: Human Kinetics
3) Connett RJ, Gayeski TEJ & Honig CR. Lactate efflux is unrelated to intracellular PO2 in a working red muscle in situ. J Appl Physiol. 1986, 61, 402408
4) Gladden LB (1996). Lactate transport and exchange during exercise. In Handbook of Physiology, section 12, Exercise: Regulation and Integration of Multiple Systems, ed. Rowell LB & Shepherd JT, pp. 614648. Oxford University Press, New York
5) Gladden LB (2003). Lactate metabolism during exercise. In Principles of Exercise Biochemistry, 3rd edn, ed. Poortmans JR, pp. 152196. Karger, Basel
6) Brooks GA (1985a). Lactate: glycolytic product and oxidative substrate during sustained exercise in mammals the lactate shuttle. In Comparative Physiology and Biochemistry: Current Topics and Trends, vol. A, Respiration-Metabolism-Circulation, ed. Gilles R, pp. 208218. Springer, Berlin
7) Donovan CM, Brooks GA. Endurance training affects lactate clearance, not lactate production. Am J Physiol. 1983, Jan;244(1):E83-92
8) Stager JM and Tanner DA. (2005) Swimming: 2nd Edition; An International Olympic Committee Publication. Oxford UK: Blackwell Science Ltd
9) Van Montfoort MC, Van Dieren L, Hopkins WG, Shearman JP. Effects of ingestion of bicarbonate, citrate, lactate, and chloride on sprint running. Med Sci Sports Exerc. 2004 Jul;36(7):1239-43
10) Fitts RH (2003). Mechanisms of muscular fatigue. In Principles of Exercise Biochemistry, 3rd edn, ed. Poortmans JR, pp. 279300. Karger, Basel
11) Barany M and Arus C. (1990) Lactic acid production in intact muscle, as followed by 13C and 1H nuclear magnetic resonance. In Human Muscle Power, NL Jones, N McCartney and AJ McComas, eds. Champaign, IL: Human Kinetics
12) Fabiato A and Fabiato F. Effects of pH on the myofilaments and the sarcoplasmic reticulum of skinned cells of cardiac and skeletal muscle. J Physiol. 1978, 276:233-255
13) Fuchs F, Reddy Y, Briggs FN. The interaction of cations with the calcium-binding site of troponin. Biochim Biophys Acta.1970, Nov 17;221(2):407-9
14) Hakkinen K. Effects of fatiguing heavy resistance loading on voluntary neural activation and force production in males and females. In: Proceedings of the second North American Congress on Biomechanics. Chicago: The Organizing Committe. 1992. pp.567-568
15) Hermansen L. Effect of metabolic changes on force generation in skeletal muscle during maximal exercise. In Human Muscle Fatigue, R Porter and J Whelan eds. London: Pitman Medical. 1981
16) Nakamaru Y, Schwartz A. The influence of hydrogen ion concentration on calcium binding and release by skeletal muscle sarcoplasmic reticulum. J Gen Physiol. 1972 Jan;59(1):22-32
17) Tesch P. Muscle fatigue in man. With special reference to lactate accumulation during short term intense exercise. Acta Physiol Scand Suppl. 1980;480:1-40
18) Cairns SP. Lactic acid and exercise performance : culprit or friend? Sports Med. 2006;36(4):279-91
19) Robergs RA, Ghiasvand F, Parker D. Biochemistry of exercise-induced metabolic acidosis. Am J Physiol Regul Integr Comp Physiol. 2004 Sep;287(3):R502-16
20) Westerblad H, Allen DG & Lnnergren J. Muscle fatigue: Lactic acid or inorganic phosphate the major cause? News Physiol Sci. 2002, 17, 1721
21) L. B. Gladden. Lactate metabolism: a new paradigm for the third millennium. 2003, J Physiol. 558.1 pp 5-30
22) J Bangsbo, K Madsen, B Kiens and EA Richter Effect of muscle acidity on muscle metabolism and fatigue during intense exercise in man. The Journal of Physiology. Vol 495, Issue 2 587-596 23) C. Juel, H. Pilegaard, J. J. Nielsen, and J. Bangsbo Interstitial K+ in human skeletal muscle during and after dynamic graded exercise determined by microdialysis. Am J Physiol Regul Integr Comp Physiol. 2000, 278: R400-R406
24) Ole M. Sejersted and Gisela Sjgaard Dynamics and Consequences of Potassium Shifts in Skeletal Muscle and Heart During Exercise Physiol. 2000, Rev. 80: 1411-1481
25) Brooks GA. Lactate doesn't necessarily cause fatigue: why are we surprised? J Physiol. 2001 Oct 1;536(Pt 1):1
26) Donovan CM & Brooks GA. Endurance training effects lactate clearance, not lactate production. American Journal of Physiology, Endocrinology and Metabolism. 1983. 7: E83-E92
27) York JW, Oscai LB, Penney DG. Alterations in skeletal muscle lactate dehydrogenase isozymes following exercise training. Biochem Biophys Res Commun. 1974 Dec 23;61(4):1387-93
28) Mazzeo RS, Brooks GA, Schoeller DA, Budinger TF. Disposal of blood [1-13C]lactate in humans during rest and exercise. J Appl Physiol. 1986 Jan;60(1):232-41
29) Barnard RJ, Edgerton VR, Furukawa T, Peter JB. Histochemical, biochemical, and contractile properties of red, white, and intermediate fibers. Am J Physiol. 1971 Feb;220(2):410-4
30) Brooks GA. The lactate shuttle during exercise and recovery. Med Sci Sports Exerc. 1986 Jun;18(3):360-8
31) Brooks GA and Fahey TD. (1984) Exercise Physiology Human Bioenergetics and Its Applications: 2nd Edition. Mountain View, CA: Mayfield Pub
32) Gollnick PD, Bayly WM, Hodgson DR. Exercise intensity, training, diet, and lactate concentration in muscle and blood. Med Sci Sports Exerc. 1986 Jun;18(3):334-40
33) McGee DS, Jesse TC, Stone MG and Blessing D. Leg and hip endurance adaptations to three different weight-training programs. J Appl Sport Sci Res 1992, 6(2):92-95
34) Mainwood GW, Renaud JM. The effect of acid-base balance on fatigue of skeletal muscle. Can J Physiol Pharmacol. 1985 May;63(5):403-16
35) Hermansen L, Stensvold I.Production and removal of lactate during exercise in man. Acta Physiol Scand. 1972, Oct;86(2):191-201
36) Juel C. Intracellular pH recovery and lactate efflux in mouse soleus muscles stimulated in vitro: the involvement of sodium/proton exchange and a lactate carrier. Acta Physiol Scand. 1988 Mar;132(3):363-71
37) Freund H, Gendry P. Lactate kinetics after short strenuous exercise in man. Eur J Appl Physiol Occup Physiol. 1978 Aug 15;39(2):123-35
38) McMillan JL, Ston MH, Sartin J, Kieth R, Marple D, Brown C and Lweis RD. 20-hour physiological responses to a single weight-training session. J Strength Cond Res. 1993, 7(1):9-21
39) Pierce K, Rozenek R, Stone M and Blessing D. The effects of weight training on plasma cortisol, lactate, heart, anxiety and perceived exertion. J Appl Sports Sci Res. 1987, 1(3):58
40) Stone MH, Pierce K, Godsen R, Wilson D and Blessing R. Heart rate and lactate levels during weight-training in trained and untrained men. Phys Sportsmed. 1987, 15(5):97-105
41) Sutton JR. Hormonal and metabolic responses to exercise in subject of high and low work capacities. Med Sci Sports. 1978 Spring;10(1):1-6
42) Jacobs I. Blood lactate. Implications for training and sports performance. Sports Med. 1986 Jan-Feb;3(1):10-25

http://www.sport-fitness-advisor.com/lactic-acid.html

Glycemic index diet: What's behind the claims - Mayo Clinic

Glycemic index diet: What's behind the claims

By Mayo Clinic staff

Definition

Glycemic index diet is a general term for weight-loss diets that are based on your blood sugar level. Many popular commercial diets, diet books and diet websites revolve around the glycemic index, including Nutrisystem, the Zone diet and Sugar Busters.

A glycemic index diet uses the glycemic index to guide your eating plan. The glycemic index was originally developed to help improve blood sugar control in diabetes. The glycemic index classifies carbohydrate-containing foods according to their potential to raise your blood sugar level.

The glycemic index diet is not a true low-carbohydrate diet because you don't have to count carbohydrates (carbs). Nor is it a low-fat diet. It also doesn't require you to reduce portion sizes or count calories. But the glycemic index diet does steer you toward certain types of carbs.

Purpose

Diets based on the glycemic index suggest that you eat foods and beverages with low glycemic index rankings to help you keep your blood sugar balanced. Proponents say this will help you lose weight and reduce risk factors for certain chronic diseases.

Why you might follow the glycemic index diet
You might choose to follow the glycemic index diet because you:

• Want to change blood sugar imbalances related to your current diet
• Want to change your overall eating habits
• Don't want to count calories or go low-carb
• Want a diet that you can stick to for the long term

Check with your doctor or health care provider before starting any weight-loss diet, especially if you have any health conditions, including diabetes.

Diet details

Proponents of the glycemic index diet, sometimes called a low GI diet, say that high blood sugar levels are linked to a variety of health problems, including diabetes, obesity and heart disease. They say that following a diet based on the glycemic index can help you choose foods that will result in weight loss and prevention of chronic diseases. But scientific evidence supporting the role of the glycemic index diet in weight loss remains mixed. And you might be able to achieve the same health benefits by eating a healthy diet, maintaining a healthy weight and getting enough exercise.

Blood sugar basics
Sugar (glucose) is a main source of energy for the cells that make up your muscles and other tissues. Glucose comes from two major sources: carbohydrates in food and extra stores in your liver. Carbohydrates come in the form of sugar, starch and fiber. After you eat or drink something with carbs, your body breaks down each type of carbohydrate in essentially the same way, converting it into sugar. The exception is fiber, which passes through your body undigested. The sugar then enters your bloodstream. From there, it enters individual cells throughout your body to provide energy. Extra sugar is stored in your liver and muscles in a form called glycogen.

Two hormones from your pancreas help regulate the level of blood sugar. The hormone insulin moves sugar from your blood into your cells when your blood sugar level is high. The hormone glucagon helps release the sugar stored in your liver when your blood sugar level is low. This process helps keep your body fueled and ensures a natural balance in blood sugar.

Blood sugar imbalance
Some food is thought to disrupt this natural balance by creating large spikes in your blood sugar level. When your blood sugar and insulin levels stay high, or cycle up and down rapidly, your body has trouble responding and over time this could contribute to insulin resistance. Insulin resistance is associated with a host of health problems, including:

• Type 2 diabetes
• Obesity
• High blood pressure
• Stroke
• Heart disease

Glycemic index ranking
The glycemic index ranks foods and beverages based on how they affect your blood sugar level. Foods are scored on a scale of 0 to 100. Only foods and beverages that contain carbs are ranked, since they have the biggest effect on blood sugar. You can find extensive lists online and in books of GI rankings, but many foods and beverages remain unranked. Manufacturers can pay to have their brand-name products ranked by Sydney University Glycemic Index Research Services in Sydney, Australia, which maintains a comprehensive database of glycemic index values for carbohydrate-containing foods.
Foods ranked by the glycemic index are given scores:

• High: 70 and up. Examples include instant white rice, brown rice, plain white bread, white skinless baked potato, boiled red potatoes with skin and watermelon.
• Medium: 56 to 69. Examples include sweet corn, bananas, raw pineapple, raisins and certain types of ice cream.
• Low: 55 and under. Examples include raw carrots, peanuts, raw apple, grapefruit, peas, skim milk, kidney beans and lentils.

With the glycemic index diet, a high glycemic index is undesirable. Proponents say that foods and beverages with high glycemic index scores are rapidly digested by your body. This causes a spike in your blood sugar, which may then be followed by a rapid decline in blood sugar, creating wide fluctuations in your blood sugar level. In contrast, items with low glycemic index rankings are digested more slowly, raising blood sugar in a more regulated and gradual way.

Because low glycemic index foods are absorbed more slowly, they stay in your digestive tract longer. This is why these foods are sometimes called slow carbs. These foods may help control appetite and delay hunger cues, which can help with weight management. Balanced blood sugar also can help reduce the risk of insulin resistance.

Typical menu for a glycemic index diet
Many commercial diets are based on the glycemic index. What you can eat depends on the specific commercial diet you follow. Sydney University's glycemic index website doesn't promote specific commercial weight-loss plans or label carbs as good or bad. Rather, it recommends that you use the glycemic index to help you choose what foods to eat and suggests that you:

• Focus on breakfast cereals based on oats, barley and bran
• Choose breads with whole grains, stone-ground flour or sourdough
• Eat fewer potatoes
• Eat plenty of fruits and vegetables
• Avoid oversized portions of rice, pasta and noodles

Results

Weight loss
Commercial diets that are based on the glycemic index say that you'll lose weight without having to count carbs or calories. Foods that have a low glycemic index ranking are said to make you feel full longer and to balance your blood sugar.

Results from research studies are mixed, and some studies have been of poor quality. Some studies show that calorie for calorie, there's little difference in hunger after eating a high GI food or a low GI food. Other studies, though, conclude that you're more likely to lose weight and reduce your body mass index (BMI) with a glycemic index diet than with a traditional diet, even if you're obese and need to lose a significant amount of weight. That may be, at least in part, because it's easier to stick to the glycemic index diet for the long term since it's not considered an extreme diet.

One study showed that participants following the Zone diet maintained a weight loss of about 7 pounds (3.2 kilograms) after one year — about the same amount of weight lost as in the three other diets in the study. There have been few studies about the impact of the glycemic index diet on weight loss after a year or more. But some evidence suggests that a diet higher in protein and lower on the glycemic index may lead to sustained weight loss. Some evidence also suggests that you may lose weight on a glycemic index diet simply because you choose more fiber and protein, which helps you reduce portion sizes and eat less.

Still other studies suggest that there's little if any evidence that having an elevated blood sugar level leads to weight gain if you're healthy. These studies note that insulin is vital to good health, and that insulin becomes a problem only when insulin resistance develops. Insulin resistance doesn't develop from eating certain carbs or proteins but from being overweight. Weight loss from any type of diet improves blood sugar control.

The bottom line is that to lose weight, you must reduce the calories you take in and increase the calories you burn. Traditional recommendations for weight loss advise losing 1 to 2 pounds (0.45 to 0.9 kilograms) a week by reducing calories and fat and emphasizing complex carbohydrates. Losing a large amount of weight rapidly could indicate that you're losing water weight or lean tissue, rather than fat.

Health benefits
Proponents of the glycemic index diet say that you can improve or reduce the risk of serious diseases, including diabetes and cardiovascular disease.

Almost any diet can reduce or even reverse risks factors for diabetes and cardiovascular disease — if it helps you shed excess weight. And most weight-loss diets can improve blood cholesterol or blood sugar levels, at least temporarily.

On the other hand, the glycemic index doesn't rank foods according to how healthy they actually are. Indeed, some foods with the preferred lower GI ranking may, in fact, be less healthy because they contain large amounts of calories, sugar or saturated fat, especially packaged and processed foods. Both potato chips and ice cream, for instance, have a lower glycemic index ranking than do baked potatoes, even though baked potatoes are generally considered healthier. So while lower GI items may help blood sugar balance, choosing them indiscriminately could lead to other health problems.

Other concerns
One major concern with the glycemic index is that it ranks foods in isolation. But in reality, how your body absorbs and handles carbs depends on many factors, including how much you eat; how the food is ripened, processed or prepared; the time of day it's eaten; other foods you eat it with; and health conditions you may have, such as diabetes. So the glycemic index may not give an accurate picture of how one particular food affects your blood sugar. Glycemic load is a related concept that scores a food product based on both carb content and portion size. But the larger the portion size, the greater the calories consumed whether the glycemic index is high or low.

It also can be difficult to follow a glycemic index diet on your own. For one thing, most foods aren't ranked by glycemic index. Packaged foods don't generally list their GI rank on the label, and it can be hard to estimate what it might be. And for some types of food, the glycemic index database has multiple entries — you may not be sure which entry is accurate.

On the other hand, many generally healthy foods are naturally low on the glycemic index, such as whole grains, legumes, vegetables, fruits and dairy products. If you eat a healthy diet, based on fresh foods that aren't highly processed, you may get the same benefits of the glycemic index diet. But if you need extra guidance toward healthier choices, the glycemic index may help.

Risks

Studies of the glycemic index diet haven't revealed any specific health risks to following the diet. However, it's possible that if you choose lots of low GI foods that are high in calories, sugar and saturated fats, you could develop some of the same health problems the diet hopes to prevent.

• References

http://www.mayoclinic.com/health/glycemic-index-diet/MY00770

Five Exercises You Must Do - About.com

Five Exercises You Must Do

The Most Effective Strength Training Exercises

By Paige Waehner, About.com Guide

Updated November 15, 2010

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

What's the number one reason you don't exercise? If you said lack of time, I hear ya. Everyone is busy and we all want ways to squeeze our workouts into an already full day. Well, you'll have to look for a new reason to skip your workouts because I've found the answer. I surveyed personal trainers all over the U.S. and asked them: "If you only had five exercises for your clients, which ones would they be?"

1. Squats.

Why They Rock: Most trainers agree that squats are one of the best exercises you can do. Squats work your glutes, quads, hamstrings and calves all at once.

How to Do it: Stand with feet hip-width apart, toes facing straight ahead or angled slightly outward. Slowly bend the knees and lower hips towards the floor, keeping your torso straight and abs pulled in tight. Keep your knees behind your toes; make sure everything's pointing in the same direction. Do not go lower than 90 degrees. Do this move 2-3 non-consecutive days a week for 12-16 reps. See how it's done or check out more in-depth info.

2. Push Ups.

Why They Rock: Push ups, like squats, are compound movements using almost all the muscles of your body.

You'll work your chest, shoulders, triceps, back and abs.

How to Do It: Position yourself face down on the floor, balancing on your toes/knees and hands. Your hands should be wider than shoulders, body in a straight line from head to toe. Don't sag in the middle and don't stick your butt up in the air. Slowly bend your arms and lower your body to the floor, stopping when your elbows are at 90 degrees. Exhale and push back up. Variations include incline, decline, wall pushups or, for masochists, one-armed pushups. Do this move 2-3 non-consecutive days a week and add a rep each time you do the exercise. See how it's done.

3. Lunges.

Why They Rock: Like squats, lunges work most of the muscles in your legs including your quads, hamstrings, glutes and calves.

How to Do It: Stand in a split-stance (one leg forward, one leg back). Bend knees and lower body into a lungeposition, keeping the front knee and back knee at 90 degree angles. Keeping the weight in your heels, push back up (slowly!) to starting position. Never lock your knees at the top and don't let your knee bend past your toes. Variations: front lunges, back lunges and side lunges. Do this exercise 2-3 times per week for 12 to 16 reps. See how it's done.

4. The Plank.

Why It Rocks: The plank (or hover) is an isolation move used in Pilates and Yoga and works the abs, back, arms and legs. The plank also targets your internal abdominal muscles.

How to Do It: Lie face down on mat with elbows resting on floor next to chest. Push your body off the floor in a pushup position with body resting on elbows or hands. Contract the abs and keep the body in a straight line from head to toes. Hold for 30-60 seconds and repeat as many times as you can. For beginners, do this move on your knees and gradually work your way up to balancing on your toes. See how it's done.

5. Lat Pulldown

Why It Rocks: The lat pulldown works on the major muscles of your back (the latissmus dorsi), which helps you burn calories and, of course, strengthen your back.

How to Do It: Sit on the lat pulldown machine and hold the bar with palms out and wider than shoulders. Pull your abs in and lean back slightly. Bend your elbows and pull the bar down towards your chin, contracting the outer muscles of your back. Do this exercise 2-3 times a week using enough weight to complete 12-16 repetitions. If you don't have access to a gym, try a one-armed row. See how it's done.

If you have a busy schedule, incorporating these five moves 2 or 3 times a week will help strengthen your muscles and bones, as well as burn more calories. Don't forget to do some cardio exercise as well! For more workout ideas, visit my Workout Center.


http://exercise.about.com/cs/weightlifting/a/bestexercises.htm

__________________________________________________________________________________

Samples of the exercises mentioned in the article.

Bodyweight Squats - Ultimate Bodyweight Exercise For Legs

Mercola Peak Fitness: Perfect Push-Ups Part 1/2



How to Do Lunges

How to do a Plank

Proper Lat Pulldown Exercise 

Eat Right For Your Blood Type - Buzzle.com

Eat Right For Your Blood Type

Here's another theory, eat right for your 'blood type'. Though this theory has not been supported by scientific evidence, right foods for your blood type can really be a great option if you think logically. Like all diseases cannot be treated with paracetamol, everyone cannot stay fit and healthy by following the same diet. Isn't it? Read on...

Dr. Peter D'Adamo, a naturopathic doctor, in his book "Eat Right 4 Your Type" has explained, that lectins (sugar containing proteins) cause clotting of blood cells in an individual, generally of the wrong blood type. This may lead to serious kidney and liver problems and also weight gain. He further explains that increased urine indican levels can also be an aspect of specific blood types which can affect the interaction of foods with the bacteria in the intestine. This may result in diseases ranging from inflammatory bowel diseases, pancreatic insufficiency, diverticulitis, celiac disease, etc. The theory adds that the different blood levels affect the secretion of digestive juices. Therefore, following your blood type diet is one of the easiest ways of keeping healthy.

The right diet for your blood type can only be determined when you are certain of your blood type. Easily available in the market are inexpensive home blood typing kits which can help you with the problem. Unless you have been hospitalized or have undergone some surgery, a blood test for blood identification is not generally practiced. So, you may ask your doctor to arrange a special test for you in case you are unaware of your blood type. You may also go to a nearby laboratory for getting your blood tested. A person can belong to one of these blood types: O^{+ -}, A^{+ -}, B^{+ -} and AB^{+ -}.

O Blood Type Diet

By the way, this is supposed to be the oldest bloodline of humanity and that's the reason probably, it has the longest line of descendants. The O Positive blood type diet is the same as the diet for people with O Negative blood. Though there are more things to be avoided as compared to other blood types, the good news is that the O Positive people can relish non-vegetarian foods. However, these people are vulnerable to hypothyroidism and thinning blood. The O Positive blood type foods include all meats, fruits and vegetables, though intake of carbs must be restricted.

Diet	Foods Allowed	Foods to Avoid	Weight Loss Key	Weight Gain Key	Physical Strengths	Medical Risks
High Protein	Meat Fish Fruits Vegetables	Grains Beans Legumes	Corn Kidney Beans Navy Beans Lentils Cabbage Brussels Sprouts Wheat Cauliflower Mustard Greens	Kelp Seafood Salt Liver Red Meat Kale Spinach Broccoli	Strong digestive and immune system naturally defended against infections high metabolic rate	Blood clotting issues (thinner blood) Problems with thyroid production Prone to ulcers and inflammatory diseases Hypothyroidism

Tip: People belonging to this group need to go for vigorous exercises like aerobics, dancing and martial arts to maintain health and fitness.

A Blood Type Diet

The diet is meant for both A Positive as well as Negative blood types. The type A people do well with a vegetarian diet. Though it is difficult to completely avoid meat and potatoes and divert your interest towards soy proteins, grains and vegetables, you can just try to eat right to see the difference. It is important that the Type A people eat natural foods in a natural way - foods should be fresh and purely organic.

Diet	Foods Allowed	Foods to Avoid	Weight Loss Key	Weight Gain Key	Physical Strengths	Medical Risks
Vegetarian	Vegetables Grains Legumes Fruits Tofu Beans Seafood	None	Meat Kidney Beans Lima Beans Dairy Wheat	Pineapple Vegetables Soy Foods Vegetable Oil	Adapts easily to changes, dietary and environmental Immune system preserves nutrition	Diabetic and prone to cancer diseases of the heart and liver Cardiovascular disease

Tip: Calming exercises like Yoga must be followed by people of this blood group. Meditation also helps a lot.

B Blood Type Diet

The B blood type people have the best balances and this is the reason why they are entitled to the middle path. They have comparatively, a tolerant digestive system and moderate exercise is just what is needed to achieve perfect health. The food list included in B Positive blood type diet is the same as that in B Negative blood type diet. Even though the B blood type people are the blessed lot, they still need to avoid certain food items like wheat, corn and lentils to stay healthy.

Diet	Foods Allowed	Foods to Avoid	Weight Loss Key	Weight Gain Key	Physical Strengths	Medical Risks
Balanced Omnivore	Meat (no chicken) Grains Legumes Fruits Dairy Beans Vegetables	None	Corn Peanuts Sesame Lentils Buckwheat Wheat	Greens Liver Venison Eggs Licorice Tea	Strong digestive and immune system Well adapted to environmental changes Good nervous system	Diabetes (Type I) Chronic fatigue syndrome Multiple sclerosis Better at managing everyday diseases including cancer and heart problems

Tip: Moderate exercises like swimming and cycling, along with a little yoga will do wonders for people belonging to this blood group.

AB Blood Type Diet

The AB blood type is considered as the 'modern' blood group which is quite sensitive. The AB blood type diet includes vegetarian food mainly, however, people of this group can indulge in seafood and dairy products at times. The multiple antigens in this blood type sometimes makes it A-like with weak stomach acids and B-like with meat-eating capabilities. They must always consider the serving size as the digestive system gets affected easily. And therefore, to eat right for your blood type is extremely important if you belong to the AB type.

Diet	Foods Allowed	Foods to Avoid	Weight Loss Key	Weight Gain Key	Physical Strengths	Medical Risks
Mixed Diet in Moderation	Meat Grains Legumes Fruits Dairy Beans Vegetables Tofu Seafood	None	Corn Red Meat Lima Beans Seeds Buckwheat Kidney Beans	Greens Kelp Dairy Tofu Seafood Pineapple	Modern physical structure Tolerant immune system Combination of A and B	Diseases of the heart Prone to cancer and anemia

Tip: Always a combination of A and B. Follow moderate exercises like tennis, swimming and cycling and also give equal time to meditation and yoga.

Though the diet has not been very successful, it is without doubt, a unique approach. One can easily follow the diet to have a healthier alternative to the greasy, non-healthy foods. Eating right will also ensure weight loss and other health improvements, regardless of what blood type you belong to. The diet encourages one to avoid processed and refined food, which is a great advice for one and all. Therefore, I believe, in eating right according to your blood type is synonymous to healthy living. Enjoy your cabbage the donut-way and relish a stress free life.

By Suprita Biswas
Last Updated: 12/31/2011

http://www.buzzle.com/articles/eat-right-for-your-blood-type.html

A Positive Blood Type Diet - Buzzle.com

A Positive Blood Type Diet

Blood type specific diets are designed to encourage people to eat what is right for their blood type. Let us look at some of the foods that can be included in the diet of people who have A positive blood type.

Each individual is biochemically unique. This uniqueness is also due to the four basic blood types: O, A, B, and AB. Your individual blood type influences your sensitivity towards certain types of diseases such as cancer, heart disease, allergies, diabetes, etc. Every individual has different nutritional needs which have to be met to prevent blood type related illnesses.

Have you heard the traditional saying, "you are what you eat"? Diets are tailor-made to cater to one's specific blood type. Eating the right food for your blood type is important as it influences weight issues, mental state, stress management and energy levels. A Positive blood type individuals are usually susceptible to cancer, diabetes and cardiovascular diseases. The diet for these individuals should emphasize on strengthening the immune system, supplying cancer fighting antioxidants, forbidding infections to occur and toning up the heart.

Ever wondered why your friend can eat all kinds of breads and meats and not gain any weight? But, if you thrive on such foods, you tend to have an upset stomach. It's sad but true that all foods are not agreeable to our stomach. The enthusiasm and the urge to lead a normal healthy life has resulted in more and more people opting for these tailor-made healthy diets. It is important to know the diet that is best-suited for your blood type. The diet should include low protein intake. Vegetarian diet with no or fewer dairy products are recommended for this particular blood type.

The A Positive diet encourages people to eat right food for their blood type. Given below is the diet specifically designed for individuals with A Positive blood.

Vegetables
The best way to curb health-related issues is to consume a lot of vegetables in its raw and pure form. Vegetables such as sprouts, tofu, okra, artichoke, horseradish, chicory, greens, alfalfa, tempeh, turnip, parsley, romaine are vital to people with A Positive blood. These vegetables are a source of antioxidants, enzymes and minerals required for a healthy balance. Garlic, broccoli, spinach, collard greens, onions, pumpkin, kale are known to enhance the immune system.

Unfortunately, there are certain vegetables that have adverse effect on the digestive system. They are cabbage, mushroom, potato, pepper, eggplant, yam, lima bean and sweet potato.

Poultry and Meat
Cornish hens, chicken and turkey and other poultry products are easily digestible, and that is why it has been included in the diet. However, it is best to eliminate meat from the diet. A Positive blood has low levels of stomach acid content, due to which meat is not easily digestible. This in turn leads to sluggishness in an individual.

Dairy Products
However tasty the dairy products are, they are best avoided as these cannot be easily digested by an individual. However some of the products that are harmless to health are yogurt, feta, kefir, string cheese, mozzarella and ricotta.

Beverages
Alcohol-based beverages, soda and black tea do not support the immune system and are also hard to digest. These are not at all recommended for someone with A Positive blood. One cup of coffee a day can help increase the acid secretions in the stomach and thus improve digestion. The other beverages good for the stomach are slippery elm and ginger.

Fruits
Diet should mostly include alkaline fruits such as berries, plums, figs and prunes. Fruits with high mold counts like melons cannot be easily digested, and hence, have to be eliminated from the diet plan. Fruits like pineapple, cherry and apricot have digestive enzymes which is an excellent help for the digestive system. Grapefruit and lemon once digested exhibit alkaline tendencies, which again helps the stomach in a positive way.

Seafood
Seafood is a gourmet's delight. However, one has to keep a check on the types of seafood that are not agreeable to the sensitive stomach. The most beneficial seafood are mackerel, grouper, carp, red snapper, salmon, snail, whitefish, etc. The seafood that are not allowed are lobster, oyster, crab, octopus, beluga, bluefish, eel, shrimp and turtle to name a few.

There is an old saying, "one man's food is another man's poison". This theory holds true for blood types as well. The diet meets all the nutritional requirements to enhance the immunity of that particular blood type. However, there are plenty of suggestions and ideas on your diet as per your blood type, but none of them have been proven so far. For the believers of this theory, you need to be enthusiastic about your plan, stop counting and tracking the calories and enjoy the diet plan chalked out for you.

By Lalan Maliakal

http://www.buzzle.com/articles/a-positive-blood-type-diet.html