Welcome to another Energy Bulletin
As we get further into summer here in Oz, especially on a warm day like today, I thought it timely that I remind everyone of the importance of staying hydrated during exercise. Not only is it important for training performance but it also keeps us feeling energized and focused while staving off feelings of hunger, fatigue and of course those annoying and quite preventable dehydration head aches.
Unfortunately for most we can't rely on the consumption of many of our favourite beverages including; coffee, tea, beer, wine or soft drinks as a means of hydration. In fact, these beverages actually remove water from your body and further dehydrate your system. We call these beverages diuretics.
Now, I'm forever being asked "How much water should I be drinking?" and I always answer with "Well, that depends." At which point I laugh evilly to myself as I know that I have cleverly trapped my victim into asking "On what?" at which point they are mine for the next 15 minutes as I astound them with the many virtues of proper hydration.
Clearly my powers are weakened in this communication medium so I'll be much briefer.
Hydration needs are as individual as the people requiring them, not to mention that you'll also need to take into account the environment and the physical requirements needed if sport or activity are involved.
Some factors might include;
• Temperature- Exercising in hot conditions increases your fluid losses through sweating while exercising in cold conditions can impair your ability to recognize fluid loss and can actually increase fluid loss through respiration. In both cases it is important to hydrate.
• Altitude- Exercising at altitude increases your fluid losses and therefore increases you fluid needs. So next time you climb the Santos building be sure to hydrate (Adelaide gag)
• Exercise Duration and Intensity- Exercising for hours (endurance sports) means you need to drink more volume as well as more frequently to avoid dehydration. Intensity will also affect fluid loss.
• Sweating- Some athletes sweat more than others. One of my wrestling training partners sweats so much that you feel like you've just climbed out of a spa fully dressed after 5 minutes on the mat with him ;o( He would obviously be at greater risk for dehydration than some.
So how do we know when we are suffering from dehydration?
We all know that staying hydrated is important as we are all aware of some of the symptoms when we don't get enough water. Dry mouth is by far the most commonly thought of indication of dehydration but this actually means that you are already well into a dehydrated state. Headaches and fatigue are other common symptomatic conditions as is strong smelling and darkly coloured urine.
We now know conclusively that dehydration has a negative effect on sports performance especially aerobic endurance however the exact mechanisms of this are still far from clear.
The ability to cool and recover is also greatly reduced as water is of course the key ingredient in keeping our temperature low. As this dehydration continues to occur then symptoms can increase causing lethargy, nausea, loss of appetite, anxiety and an inability to concentrate, developing in later stages to dizziness, vomiting, mental confusion and increasing weakness. None of these symptoms are much good to you during training much less a competition.
To prevent dehydration during training you really need a hydration plan. Once again it is impossible to produce a single plan to suit everyone but I'll throw you a basic guideline that you can re-design for your own particular needs.
Hydration Before Exercise
• Drink about 500ml 2-3 hours before exercise
• Drink 250ml 10-15 min before exercise
Hydration During Exercise
• Drink 200ml every 10-15 min during exercise
• If exercising longer than 90 minutes, drink 250ml of a sports drink (with no more than 8 percent carbohydrate) every 15 - 30 minutes.
Hydration After Exercise
• Try weighing yourself before and after exercise to ascertain fluid losses.
• Drink 500ml water for every ½ kilo lost.
*Side note- You'll need to consume some carbohydrate within 20-30 minutes after exercise to replenish muscle glycogen stores and then some protein within 2-3 hours to help muscle recovery. A high quality meal replacement will cover this plus your hydration criteria nicely. Send me an email if you'd like to know what we recommend to our clients at The Energy Clinic.
Duncan
Director
The Energy Clinic
"When the well is dry, we learn the worth of water"
~Benjamin Franklin
"Throughout the history of literature, the guy who poisons the well has been the worst of all villains..."
~ANON
"I believe that water is the only drink for a wise man."
~Henry David Thoreau
AND MY PERSONAL FAVORITE
"Whiskey is for drinking; water is for fighting over."
~Mark Twain
The Energy Clinic
ABN 97126923135
m) 0402112615
www.energyclinic.net
For previous Energy Bulletins go to www.energyclinicbulletin.net
If your intake of fresh vine ripened fruit and raw veg could be improved on a daily basis then checkout our nutrition section on our web site www.energyclinic.net
Saturday, November 24, 2007
Sunday, November 18, 2007
Can Chiropractic Improve Sport Performance?
Energy Bulletin
Do you know that seeing a Chiropractor regularly helps you to perform better athletically?
Now recent studies have proven it.
Fifty athletes were tested using 11 different tests; half of them received chiropractic care whilst the other half did not. They measured parameters such as agility, balance, power and reaction time. After 6 weeks the control group got better at 8 of the 11 tests, whilst the chiropractic group improved in all 11.
The chiropractic group also improved by larger amounts, the most obvious being their reaction time. After 6 weeks, the control group had improved their reaction time by a measly 1%. Over that same time the chiropractic group improved by 18% and after 12 weeks the chiropractic group had improved their reflexes by an amazing 30%.
Imagine improving your performance by 30% just by going to see a chiropractor. Now imagine how much less likely you would be to get an injury if your reaction time was so much quicker.
As a valued Energy Bulletin subscriber you are entitled to a free initial consultation with me, Dr Brett Hill.
(ask duncan or one of The Energy Clinic trainers for a voucher next time your at their clinic).
Your in health,
Dr Brett Hill
To find out more about me and what I do visit www.drbretthill.com
Do you know that seeing a Chiropractor regularly helps you to perform better athletically?
Now recent studies have proven it.
Fifty athletes were tested using 11 different tests; half of them received chiropractic care whilst the other half did not. They measured parameters such as agility, balance, power and reaction time. After 6 weeks the control group got better at 8 of the 11 tests, whilst the chiropractic group improved in all 11.
The chiropractic group also improved by larger amounts, the most obvious being their reaction time. After 6 weeks, the control group had improved their reaction time by a measly 1%. Over that same time the chiropractic group improved by 18% and after 12 weeks the chiropractic group had improved their reflexes by an amazing 30%.
Imagine improving your performance by 30% just by going to see a chiropractor. Now imagine how much less likely you would be to get an injury if your reaction time was so much quicker.
As a valued Energy Bulletin subscriber you are entitled to a free initial consultation with me, Dr Brett Hill.
(ask duncan or one of The Energy Clinic trainers for a voucher next time your at their clinic).
Your in health,
Dr Brett Hill
To find out more about me and what I do visit www.drbretthill.com
Friday, November 9, 2007
Intensity ~Training for REAL results
Energy Bulletin
I'm sure most of you know of somebody, either currently or over the years, who has worked really hard trying to get into shape. It could have been a friend, family member or just someone who was always there when you arrived at the gym and was still there when you left.
Sadly, I have met hundreds of individuals like this over the years. Their motivation is second to none and yet weeks, months and possibly years later they seem to have changed, at least physically, very little.
Sure they may be able to do an aerobics class, spin class and a body jam session all in the one day and still have energy to burn but their shape remains the same. A little soft, carrying just a bit too much body fat and not nearly the tone or definition you'd imagine would be the result from being a serial gym junkie.
Heck I've met dozens of aerobics instructors over the years that fit this description perfectly.
So what's the deal? Surely hard work should be rewarded with solid and significant results, right?
Not necessarily. In fact there are quite a few really good reasons why someone might not be getting the quality results from their training that they possibly should be.
Here are a few examples in no particular order;
• Lack of intensity
• Poor program design
• Inadequate protein intake
• Excessive starch/sugars
• Poor diversity of exercise
• Inadequate recovery
In aid of me getting some sleep (adequate recovery) I am only going to talk about our first contender, Lack of Intensity.
Although it's impossible to pick out the most important aspect to results based training, I'd have to put intensity right near the top.
It's clear from watching people train over the years that very few put nearly enough effort into their training.
Note that I said effort and not time.
One of the biggest reasons I see for lack of intensity, besides the obvious motivational issues, is the tendency to train waaaaay too long. I mean unless you're an endurance based athlete you shouldn't need any more than an hour in the gym. This includes changing into and out of your gear + a quick shower and even counting the 5 min chat time required if you run into a friend.
The other major problem with training for extended periods of time is that it can and usually does cause a break down of muscle tissue which in turn reduces strength, power and speed. Just look at a marathon runner and then compare them to an 800 meter sprinter, big difference.
Another problem with too much aerobic conditioning (prolonged exercise) is that it can adversely affect your anaerobic conditioning which is essential for strength based activities like resistance training, sprinting, jumping, climbing and any other short burst physical activity. Interestingly enough the reverse doesn't seem to be true. In fact recent studies have actually shown that high intensity or anaerobic conditioning can actually improve aerobic capacity.
Basically if you want to lose weight or tone up quickly then you have to eventually take off the training wheels and start training like a short to middle distance sprinter or power athlete rather than sitting on a bike or treadmill for an hour reading the latest Cleo, it just doesn't work well at all.
Intensity training means lifting your chosen weight to the point of failure and then adding on a couple more reps for good measure. It means digging deep and challenging your mind as well as your body. It means training to failure every single time you lift something or being so exhausted after your run that you feel all shaky and just want to fall to the floor.
Every Single Time!
This will do a lot more than burn body fat. It will teach your body to lift your metabolic rate, burn more calories as well as build lean muscle so that you ALWAYS burn more fat. How good is that!!!!
Now I'm not saying that EVERY session needs to be at maximum intensity. You do have to spend the time learning how to lift correctly and of course injuries, corrective work and skill progressions, like in boxing, gymnastics or free weight training need to be considered, but for serious results you need to be training at high intensity at least 80% of the time.
As a reward you will find that your goals WILL be achieved, you Will lose fat, you Will add lean muscle and you WILL improve your fitness well beyond your wildest imaginings.
All of course providing you are feeding yourself correctly.... But that is another bulletin.
For some inspiration and to see what training at intensity should look like, check out this 10 min video.
http://au.youtube.com/watch?v=ooQKUYQ_WgQ
duncan
Director
The Energy Clinic
I'm sure most of you know of somebody, either currently or over the years, who has worked really hard trying to get into shape. It could have been a friend, family member or just someone who was always there when you arrived at the gym and was still there when you left.
Sadly, I have met hundreds of individuals like this over the years. Their motivation is second to none and yet weeks, months and possibly years later they seem to have changed, at least physically, very little.
Sure they may be able to do an aerobics class, spin class and a body jam session all in the one day and still have energy to burn but their shape remains the same. A little soft, carrying just a bit too much body fat and not nearly the tone or definition you'd imagine would be the result from being a serial gym junkie.
Heck I've met dozens of aerobics instructors over the years that fit this description perfectly.
So what's the deal? Surely hard work should be rewarded with solid and significant results, right?
Not necessarily. In fact there are quite a few really good reasons why someone might not be getting the quality results from their training that they possibly should be.
Here are a few examples in no particular order;
• Lack of intensity
• Poor program design
• Inadequate protein intake
• Excessive starch/sugars
• Poor diversity of exercise
• Inadequate recovery
In aid of me getting some sleep (adequate recovery) I am only going to talk about our first contender, Lack of Intensity.
Although it's impossible to pick out the most important aspect to results based training, I'd have to put intensity right near the top.
It's clear from watching people train over the years that very few put nearly enough effort into their training.
Note that I said effort and not time.
One of the biggest reasons I see for lack of intensity, besides the obvious motivational issues, is the tendency to train waaaaay too long. I mean unless you're an endurance based athlete you shouldn't need any more than an hour in the gym. This includes changing into and out of your gear + a quick shower and even counting the 5 min chat time required if you run into a friend.
The other major problem with training for extended periods of time is that it can and usually does cause a break down of muscle tissue which in turn reduces strength, power and speed. Just look at a marathon runner and then compare them to an 800 meter sprinter, big difference.
Another problem with too much aerobic conditioning (prolonged exercise) is that it can adversely affect your anaerobic conditioning which is essential for strength based activities like resistance training, sprinting, jumping, climbing and any other short burst physical activity. Interestingly enough the reverse doesn't seem to be true. In fact recent studies have actually shown that high intensity or anaerobic conditioning can actually improve aerobic capacity.
Basically if you want to lose weight or tone up quickly then you have to eventually take off the training wheels and start training like a short to middle distance sprinter or power athlete rather than sitting on a bike or treadmill for an hour reading the latest Cleo, it just doesn't work well at all.
Intensity training means lifting your chosen weight to the point of failure and then adding on a couple more reps for good measure. It means digging deep and challenging your mind as well as your body. It means training to failure every single time you lift something or being so exhausted after your run that you feel all shaky and just want to fall to the floor.
Every Single Time!
This will do a lot more than burn body fat. It will teach your body to lift your metabolic rate, burn more calories as well as build lean muscle so that you ALWAYS burn more fat. How good is that!!!!
Now I'm not saying that EVERY session needs to be at maximum intensity. You do have to spend the time learning how to lift correctly and of course injuries, corrective work and skill progressions, like in boxing, gymnastics or free weight training need to be considered, but for serious results you need to be training at high intensity at least 80% of the time.
As a reward you will find that your goals WILL be achieved, you Will lose fat, you Will add lean muscle and you WILL improve your fitness well beyond your wildest imaginings.
All of course providing you are feeding yourself correctly.... But that is another bulletin.
For some inspiration and to see what training at intensity should look like, check out this 10 min video.
http://au.youtube.com/watch?v=ooQKUYQ_WgQ
duncan
Director
The Energy Clinic
Friday, November 2, 2007
Exercise Oxidative Stress
Energy Bulletin
If you are already a client of ours then you already know that we are just as interested in teaching and educating people about health and wellness as we are about fitness and exercise.
I still find it bemusing that so many people are yet to make the connection that these two completely separate subjects aren't always mutually exclusive.
In fact we often find very fit individuals who are extremely unhealthy.
How can this be?
Imagine a young athlete for example who, at the tender age of 17, has just been accepted to train at the Australian Institute of Sports.
All excited and full of hopes and dreams of representing Australia one day, this young athlete moves to Canberra, housemates up with a few other young athletes who likewise have never lived away from home and starts his/her training career on a diet that consists of cereal, toast , sandwiches, loads of pasta and of course MacDonald’s
Don't believe me? I don't blame you, as I could hardly believe it myself. However, over the years I have gotten to know and train many young athletes who have experienced this first hand. The simple fact is that this is what goes on MOST of the time.
The biggest problem with this missing link between health and fitness is that science tells us that the more we exercise the more antioxidant protection we need. So whether you're an elite athlete hoping to represent Australia or you’re simply training hard to maintain or re-design your shape, you must be aware of the free radical damage that occurs at a cellular level while performing high intensity or prolonged exercise.
Imagine what happens to an old piece of iron that is left outside in the weather for a couple of years….. This should give you a mental picture of what is scientifically known as oxidative stress.
Now, imagine that instead of just throwing the metal out in the rain that it was covered in a couple layers of no rust paint.
Totally different picture eh!
For humans this no rust paint comes in the form of antioxidants.
So where do we find these antioxidants?
Fresh fruits and raw vegetables are of course your best source. The more variety in colour the better, as each colour works in a slightly different way to protect the various organs and systems throughout our body.
So don't just aim at getting fit my friends, get healthy and stay that way through being active, making smarter lifestyle choices and opting for a diet rich in fruits, vegetables, properly sourced fats and high quality proteins.
For more interesting reading on the dangers of excessive oxidative stress go to this link...
www.news.com.au/adelaidenow/story/0,22606,22684295-5007700,00.html
thanks to D Robinson for this link
Yours in health,
duncan
Director
The Energy Clinic
If you are already a client of ours then you already know that we are just as interested in teaching and educating people about health and wellness as we are about fitness and exercise.
I still find it bemusing that so many people are yet to make the connection that these two completely separate subjects aren't always mutually exclusive.
In fact we often find very fit individuals who are extremely unhealthy.
How can this be?
Imagine a young athlete for example who, at the tender age of 17, has just been accepted to train at the Australian Institute of Sports.
All excited and full of hopes and dreams of representing Australia one day, this young athlete moves to Canberra, housemates up with a few other young athletes who likewise have never lived away from home and starts his/her training career on a diet that consists of cereal, toast , sandwiches, loads of pasta and of course MacDonald’s
Don't believe me? I don't blame you, as I could hardly believe it myself. However, over the years I have gotten to know and train many young athletes who have experienced this first hand. The simple fact is that this is what goes on MOST of the time.
The biggest problem with this missing link between health and fitness is that science tells us that the more we exercise the more antioxidant protection we need. So whether you're an elite athlete hoping to represent Australia or you’re simply training hard to maintain or re-design your shape, you must be aware of the free radical damage that occurs at a cellular level while performing high intensity or prolonged exercise.
Imagine what happens to an old piece of iron that is left outside in the weather for a couple of years….. This should give you a mental picture of what is scientifically known as oxidative stress.
Now, imagine that instead of just throwing the metal out in the rain that it was covered in a couple layers of no rust paint.
Totally different picture eh!
For humans this no rust paint comes in the form of antioxidants.
So where do we find these antioxidants?
Fresh fruits and raw vegetables are of course your best source. The more variety in colour the better, as each colour works in a slightly different way to protect the various organs and systems throughout our body.
So don't just aim at getting fit my friends, get healthy and stay that way through being active, making smarter lifestyle choices and opting for a diet rich in fruits, vegetables, properly sourced fats and high quality proteins.
For more interesting reading on the dangers of excessive oxidative stress go to this link...
www.news.com.au/adelaidenow/story/0,22606,22684295-5007700,00.html
thanks to D Robinson for this link
Yours in health,
duncan
Director
The Energy Clinic
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