Total Body Transformation Training Blog

Hindu Squats and Leg Size

noreply@blogger.com (Dave) — Wed, 06 Oct 2004 02:03:00 +0000

Hindu Squats are a hallmark of mixed martial arts training and their brutal
cousins, the back break fall (koho ukemi) and deck squat are longtime
torturers in Japanese hard style aikido and judo dojos.

But unlike traditional weighted squats -- front squats, back squats, sumo
squats and the like -- the Hindu squat is a strength endurance movement.
Hindu squats are done for high reps over a brief period of time. Think in
the 100s. Because of this, over the long term you don't get the same type
of leg development in the quads and hamstrings as you do from weighted
squats. This isn't a strength movement.

If you're new to Hindu squats, you'll initially feel fatigued and it's
common to overdue it and find yourself with a bad case of DOMS (delayed
onset muscle soreness) the next few days. Walking may not be easy. The best
advice? Walk. Stretch. Move. Steams and saunas. During this breaking in
period you'll experience some muscle growth -- your quads and hams weren't
used to working! But as the strength-endurance component takes over within
a week or so you'll end up with hard solid legs that don't bulk up but have
incredible strength and staying power if you stick to a regimen of Hindu
squats.

How many should you be shooting for? That depends. Hindu squats make a
great full body warm up and for that reason you may just want to work up to
100. Another approach is to time yourself and use a density approach and
increase the number of Hindu squats you can do over 15 minutes or so. Yet
another is Matt Furey's recommendation of the Gotch "Bible" and use a deck
of cards to alternate between that number of Hindu squats and push ups on
each card from a shuffled deck -- reds are squats, blacks are push ups.

noreply@blogger.com (Dave) — Wed, 14 Jul 2004 23:52:00 +0000

Isometric Training

Isometric training found a new life with Pete Sisco and John Little's "Static Contraction" training. The basic idea is still the same -- stress your muscles by pushing or pulling against an immovable object. This can be made as easy or as difficult as you want. For example. You can grasp your palms and push against one another. You can press your palms overhead inside a doorway. You can maintain the top of a pushup.

Static Contraction training takes isometric training and adds a scientific aspect to it. Traditional strength training exercises are uses but for very short ranges of motion. A few inches and sometimes even less. The idea is to start just short of lockout and finish in the locked out position and then hold the wait. In such a position -- a "static contraction" -- you are able to hold much more weight than you would normally be able to lift through a full range of motion.

Isometric training and it's grown up cousin, static contraction training, can make you much stronger very quickly. The body adapts to the isometric holds and this improves overall strength through range of motion and strength-endurance as well.

noreply@blogger.com (Dave) — Sun, 23 May 2004 03:06:00 +0000

0 Tolerance Fat Loss

The word "diet" should be struck from the dictionary. Everyone knows that diets are short-lived and quick fixes to a problem that often requires more of a lifestyle change in attitude and nutrition. That said, there are times when you just need to lose a few more pounds or put on some more muscle. Enter the 0 Tolerance Fat Loss program...

0 Tolerance is the brainchild of trainer Scott Mendelson and is very simple and very very effective. Most people will think it is very strict. But with the fat loss and fitness results you'll see it will all be worth it. Here are the basics:

WORKOUTS
==========

The 0 Tolerance workout program is 3 days a week of strength training and 2-3 days per week of cardio.

The cardiovascular training should be "High Intensity Interval Training" (HIIT) and last 20-30 minutes. Think sprints or alternating periods of walk/jog at increasing levels of intensity and/or speed.

Strength training is a split routine and limits the number of sets and reps to 2-5 set per body part and reps in the 8-12 range for upper body and 12-20 for lower body. Time under tension is used -- this means that you want to slowly and deliberately move the weight through the entire range of motion. You can experiment with different times, but start with 3-0-2 -- that's 3 seconds to "lower" the weight, no time to transition between raising and lowering, and 2 seconds to raise the weight.

NUTRITION
=========

Eat 3 times a day. Total protein intake is equal to 1g per pound of lean body mass. Unlimited vegetables. All meals combine protein, vegetables, and fat.

Fat intake is 1 tbsp of extra virgin olive oil per meal plus 2-4g of an EFA complex of Omega 3-6-9 oils. Split protein intake over the 3 meals.

Fiber - aim for 25-30g per day. Use FiberSmart or SuperFood as necessary to supplement

WEEK 1,3,5, ...
Avoid all starches, complex carbs, and fruit

WEEK 2,4,6, ...
After a workout consume a complex carb like oatmeal + Peanut butter along with a protein shake (40g of protein). Aim for 80-100g of carbohydrates in this post workout meal.

SUPPLEMENTS
============

No protein shakes or protein supplements during odd weeks. Protein is to come from whole foods like meat, fish, eggs, cottage cheese, etc.

In between meals, 3 times a day, supplement with Amino Acids as follows:
5g glutamine
6g BCAA
Last intake of aminos is 30 minutes or so before bedtime

At meal time, take 2-4g of EFA complex such as Alpha-Omega or Udo's Oil

noreply@blogger.com (Dave) — Wed, 05 May 2004 21:55:00 +0000

QiQong Full Body Exercises

Qiqong (also known as chi kung, nei gung, and under a variety of different spellings) is a Chinese exercise system designed to systemically work the entire body and promote blood and energy flow. Like all bodyweight exercises, qiqong movements use coordinated deep breathing. Unlike hindu squats and bridges though, qiqong movements are typically static or slow. The next few entries will describe some fundamental qiqong exercises that will work the entire body.

Basic Qiqong - Holding a Ball
You cannot imagine a simpler exercise than this. Standing, feet shoulder width apart. Toes pointing forward or slightly out. Hands out in front of you like they are holding onto a large beach ball. Fingers are slayed and pointing toward one another. The whole body is relaxed. Hold this qiqong position for 1-30 minutes. That's it.

As with all qiqong exercises, breathing is important here. The mouth is closed, and the tongue is on the roof of your mouth resting gently. Breathing in and out through the nose using your diaphram. The abs are tight but not clenched. With an inhale, the stomach expands. With an exhale, the stomach contracts and concaves a bit. You should feel on the exhale the air rushing through the nose in a steady fashion and the abs pulling to touch the back of the spine.

The trick is to try and stay in place and not tense up. Focus on the breathing. Knees are bent, hands relaxed. Your shoulders will tense up -- focus on your breath. Your knees with tense -- return to the breath. This is a mindfullness and physical exercise.

noreply@blogger.com (Dave) — Sat, 24 Apr 2004 01:45:00 +0000

full body warmup

Whether you are primarily a runner or a strength trainer you probably warm up much the same -- you do 5-10 minutes of light cardio. While this gets the heart rate and blood pumping it really only warms up the legs. If you follow up your warmup with stretching only the legs are getting the maximum benefit of the stretching.

A better approach is a full body warmup. Do 2-3 circuits of 3-5 full body exercises. The total time for the warmup is still 5-10 minutes but now the entire body has gotton a chance to be used while still raising the heart rate and getting the blood pumping. When you stretch, now all your muscles will be warm and not just your legs. Here are some example full body warmups:

Full Body Warmup #1 - Yoga Style
The Sun Salutation in any of its varities makes a great full body warmup. Do these Sun Salutations vinyasa style -- flowing from one movement to the another coordinating your breathing. At a minimum you should do mountain pose, reach up, swan dive down, monkey pose, forward bend, one leg back, high plank, low push up, cobra, downward facing down. Hold downward dog for 5 breaths, hop or step forward and repeat using the other leg for the one legged stretch.

Full Body Warmup #2 - Bodyweight Calesthenics
Matt Furey's "Royal Court" makes a great workout but can also be used as a warmup. Do 10 hindu squats, 10 hindu pushups, and hold a back bridge (or yoga table pose) for 5-7 breaths. Rest 30 seconds and repeat 2-3 more times.

Full Body Warmup #3 - Powerlifting Inspired Warmup
This warmup is great for strength trainers. Do 2-3 circuits of the following exercises: body weight squat, barbell row, reverse lunge, push ups. Each exercise is done for a single set of 8-12 reps. rest 30 seconds in between circuits if needed. Use either a broomstick or a bare barbell (45 lbs) for the rows.

noreply@blogger.com (Dave) — Wed, 14 Apr 2004 23:13:00 +0000

Even mini-marathons need proper nutrition

An article in today's Indianapolis Star paper today suggests that half-marathoners need to pay as much attention to eating as they do to running. Much like the running training for the marathon, the article recommends starting a nutrition program at least three weeks out and slowly ramp of carbohydrate intake and practice hydrating during the run. You can read the entire article here: Complete Nutrition: Mini-marathon training should include figuring out the best fuel for the feet

It's been a while since my last post. A lot of reasons really -- travel, a spurt of work activity, yada yada. At the end of the day, the dog ate my homework and I didn't make the time to jot down more thoughts on functional fitness and training. My overall workout and training scheduled has slipped a bit too. At least with that there is an official phrase -- "tapering". These past few weeks my strength training volume is way down, and my cardio exercise is just for maintainence. It is good every now and again to give the body time to repair and renew, especially during hectic times. Getting so fixated on getting to the gym is confusing means and ends.

The goal is to have a healthy, powerful, and functionally fit body. Working out is the means. Training everyday to exhaustion is not progress. There is a fine line between intensity and stupidity -- usually seen by the regular visitation of Pukie during a workout.

noreply@blogger.com (Dave) — Sat, 03 Apr 2004 02:45:00 +0000

Working Out, Training, and Seasonal Adaptation

Spring is trying to fight its way into the calendar on the east coast right now. Temperature swings on a given day can be 30 degrees and some days are cold and damp while others are warm, sunny, and filled with chirping birds. So what does this have to do with training? Usually, a reduction in performance and output. It doesn't matter whether you are a runner, track athlete, weekend hoops players, or power lifter. When the seasons change, people tend to have a string of crappy workouts.

When the seasons change it is typical to see two things in gyms and tracks all over: 1) an increase in colds and flu; 2) a decrease in workout ability. While it makes sense that with warmer weather and temperature changes people get more colds and this effects overall performance, that isn't the entire story. Our bodies get used to the temperature and weather conditions that we see day in and day out when training. When the weather starts to change, the seasonal shifts largely mean a change in temperature and humidity. Short term, our bodies don't respond well to the changes.

This is why on the first spring day it's common that your workout feels like crap and for some reason you aren't able to do quite as much as you did a few days ago. It's called "seasonal adaptation" -- a fancy term that means that like it or not, you've got to give yourself a few days to adjust to the new weather. One step back and then eventually two steps forward.

noreply@blogger.com (Dave) — Sat, 27 Mar 2004 04:13:00 +0000

Progressing to a Marathon

Does a new runner have to go through the race progression before they run their first marathon? The University of Iowa running program -- a college credited course -- starts with a person just as they are, usually a non-runner, and in the course of a semester prepares the student to run a marathon right away.

There are no intermediate steps along the way. No 5k races, 10k's, half marathons... just training for a marathon. Once the student is able to jog for 30 minutes the 16 week training program for the marathon begins immediately. The prep for a total non-runner may take 10 weeks to get that point but still, this is only 26 weeks total even then. The course is not trying to produce 4:00 hour marathoners -- just people who finish.

And that probably is the essential difference. A possible downside with starting with 5k's and progressing up the race ladder is that preparing for a 5k does not prepare you for a marathon. There is little translation of sports-specific skills from short to middle to long distance endurance events. The only way to train for a marathon is to.. train for a marathon. There may be a psychological benefit of the shorter races. An intermediate goal that can make it easier to get motivated for the big race. But maybe not. A marathon is a unique event because of the physical and emotional strain it puts on the trainee. Most first time marathoners talk about needing to face their inner demons while training for the event. Intermediate goals may help one feel good, but in the mind-body fight that is part of endurance training it isn't clear that there is any clear path other than straight through one's fears.

noreply@blogger.com (Dave) — Sun, 21 Mar 2004 02:15:00 +0000

How much protein?

With the popularity of low carb diets, endurance athletes and people from all walks of life are asking how much protein should they be eating actually? The US recommended daily amount for protein is around 0.6 grams per kilogram of bodyweight for a male. But is this enough? Researches have finally weighed in with a set of definitive results and the answer seems to be "no".

The RDA for a particular nutrient is establishing the minimum levels that the body needs in order to not suffer a breakdown. Saying that the minimum amount of protein we need in order to prevent muscle tissue breakdown is not a recommendation for optimal intake. We need at least the RDA amount. And in fact, people who exercise need much more.

Researches have found that people that engage in regular exercise need 1.4 - 1.8 grams of protein per kilogram of bodyweight on average. More protein was shown to not have any positive effect. People engaged in more endurance and strength endurance activities need 1.4 grams per kilogram of bodyweight. Strength trainers, sprinters, and many sports athletes need 1.8 grams per kilogram. The big take away from this is that both endurance and strength exercisers need protein in order to maintain their bodies and promote muscular recovery. And the amounts are not that dissimilar when compared to the minimum levels established with the RDA.

noreply@blogger.com (Dave) — Tue, 16 Mar 2004 03:06:00 +0000

Tempo Runs and Lactate Thresholds

There are two general goals everyone thinks about in training for a race event -- getting faster, and having more endurance. These two go hand in hand and for distance events are regulated by our lactate threshold". Generally, the best predictor of endurance performance is your lactate threshold -- the speed you are able to run before lactic acid begins to accumulate in the blood.

One time proven way to increase your lactate threshold is with tempo runs. By regularly including tempo runs in your training schedule, you will increase the speed that you can run before lactic acid begins to slow you down. To use a car analogy, tempo runs will allow your engine to rev faster without red-lining. Before tempo training, you may have red-lined at an 8-minute-per-mile pace. After a few months of tempo runs, you won't red-line until you reach a 7:30-per-mile pace.

Typically, a temp run lasts 20-35 minutes and is at a pace that you could maintain for an hour steady. It isn't all out, but it isn't dogging it either. Here are some simple techniques you can use to determine your tempo run pace, and by analogy your lactate threshold:

1. Perceived effort. The idea is to be able to maintain the tempo for an hour but actually only do it for the 20-35 minutes. On a scale of 1-10, a tempo pace is a 6-7. You could speak to someone, but not carry on a long conversation. Comfortable but with effort.

2. Heart rate. Although heart rate at lactate threshold varies from person to person, it usually falls between 85 to 95 percent of your maximum (women are often on the higher end). The much used 220 - age calculation of maximum heart rate is not as accurate as the following formula:

205 - half your age - resting heart rate x .85 + resting heart rate

So if I were 40 and had a resting heart rate of 50 (measured first thing in the morning before getting out of bed), then I'd be crunching these numbers: 205 - 20 - 50 = 135 x .85 = 115 + 50, which equals roughly 165 beats per minute.

Once you know your tempo heart-rate range, strap on a heart-rate monitor as you head out the door, and it'll tell you if you're hitting your range. If you don't run with a heart-rate monitor, you'll need to keep track of your heart rate yourself by periodically slowing down to a walk and taking your pulse for 10 seconds. Count the beats and multiple by 6.

noreply@blogger.com (Dave) — Sun, 14 Mar 2004 17:39:00 +0000

Protein, Carbs, and Marathons

The April 2004 issue of Runner's World weighed in on the popular low carb eating movement. In "Protein Diets - Can runners prosper on all these trendy protein diets?" author Liz Applegate looked at eating low carb from an endurance athlete's viewpoint. The article was well balanced and considered the unique needs of marathon runners. Here's the summary in a nutshell:

The US RDA for protein intake is not adequate to meet the needs of endurance athletes and more generally, the needs of people engaged in a steady exercise regime or athletic endeavor

Consuming between 0.5 and 0.7 grams of protein per pound of body mass is generally recommended for athletes

Total protein intake should make up around 20% of total calories with care being given to the eating the right kinds of carbs and fats beneficial to running and training

Again, a balanced finding -- marathoners needs to eat much more protein than many previously thought, but at the same time protein intake should be a moderate part of an endurance athletes macronutrient profile. 40-30-30 (carbs, protein, fat) was listed as the upper limit for most endurance athletes. An interesting point is that the amount of protein recommended is in lines with those of mixed sport and strength athletes. Bodybuilders and those looking to add muscle mass are generally recommended to consume 1.0 - 1.5 grams of protein per pound of body mass but the "normal" intake is at the half to three quarters of a gram per pound of body mass.

What does all this mean? Certainly there is no debating the popularity and growing medical evidence of "high protein" and low carb diets. Endurance athletes and marathon runners in particular have unique energy consumption needs that regardless of the debate on low carb approaches need to be taken into consideration. This translates into making sure you consume enough protein daily to prevent muscle loss and fuel your metabolism -- while at the same time eating enough slow and fast acting carbs to fuel your runs.

noreply@blogger.com (Dave) — Fri, 12 Mar 2004 00:30:00 +0000

The Dot Drill

Runners and most strength-endurance athletes need to have strong and flexible legs muscles. From the ankles and calves to the glutes, hamstrings, and thighs the ability to have supple and relaxed muscles that can explode and endure is the secret to everything from the 400m dash to running a marathon.

The "Dot Drill" has been a staple of coaches at the high school and college level for years. Used initially in basketball and then adopted for football and later for track and field the Dot Drill generates an intense amount of leg activity in a short period of time. This intensity build muscle, flexibility, and coordination. The intensity of the Dot Drill is too much for many when they first try it -- buckling over in the fetal position and reverse peristolis are common. What is that they say about "no pain, no gain"? :)

THE DOT DRILL
You need a mat with five circles/dots on them arranged like a '5' on a single die. We'll call C the middle dot, A and B the bottom left and right, and D and E the top left and right. The mat should be 24 inches across and 36 inches high. Some commercial Dot Drill mats are a little larger. But you'll want to start small. Each exercise is done for 6 reps. One set per exercise. You are looking to minimize total time. Actually, on your first attempts you are looking to keep your cookies down.

DRILL 1
Left foot on A, right on B.
Jump Forward, both feet land on C
Jump forward, feet land on D and E
Jump back, both on C
Jump back to A and B
repeat this 6 times

Drill 2
Left foot on B, right foot in the air
Hop to C-E-D-C-A-B keeping the right foot in the air
repeat 6 times

Drill 3
Right foot on B, left foot in the air
Hop to C-E-D-C-A-B keeping the left foot in the air
repeat 6 times

Drill 4
Feet together at B
Jump to C-E-D-A-B landing on all dots with both feet
repeat 6 times

Drill 5
Left foot on A, right on B.
Jump Forward, both feet land on C
Jump forward, feet land on D and E
Jump and spin 180 degrees, landing back on D and E but with the feet switched, facing A and B
Jump forward , both on C
Jump forward to A and B
Jump and spin 180 degrees, landing back on A and B but with the feet switched, facing D and E
repeat this 6 times

Deduct 0.10 seconds for all missed dots. When you make it under 2 min, don't feel too good. An average high school and college athlete is under a minute! The Dot drill puts a lot of strain on the entire leg musculature so it is advisable to train more than 5 times in the drill per week when starting out.

noreply@blogger.com (Dave) — Wed, 10 Mar 2004 03:17:00 +0000

Runners who Lift Weights... Weightlifters who Run

One of the issues with most people that "work out" to "stay in shape" is that their routine selection doesn't fit their activity level and lifestyle. Nowhere is this more true than with those interested in strength training and bodybuilding. People who enjoy lifting weights -- or have heard that lifting weights is one of the best things they can do to lose fat and get fit -- often find themselves inundated with articles and books describing different workouts and training philosophies. Often, these workouts are made for professional athletes or have base assumptions in them about activity levels, etc.

Many martial artists that decide to get stronger quickly find out the problems with this approach. The traditional beginner and intermediate weight lifting routine usually falls into one of two categories:

single set to momentary muscular failure

cycles of 4-6 week periodization routines

Now there is nothing inherently wrong necessarily with either training approach. But they most likely out of the box do not fit with the demands of a martial artist trying to get stronger.

High Intensity Training requires adequate amounts of rest and recuperation. Mixing High Intensity Training with karate workouts too easily leads to overtraining. Also, most HIT routines focus on using machines and various isolation exercises. Martial arts training by definition is functional and too much emphasis on isolation movements can hinder overall full body strength and joint mobility.

Standard beginner periodization protocols have a similar problem. A set of 4-6 week cycles focusing on establishing an aerobic base, hypertrophy (muscle growth), strength endurance, and then max strength does not take into account that martial arts already has a very demanding blend of aerobic and anaerobic activity for most practioners. Also, the martial artist is looking for added strength -- not necessarily added muscle size. Focusing on maximum strength last in a periodizing protocol does not address the goals being sought.

The conclusion to draw here is that you need to take into account all of your activities in order to understand the best base way to train for maximal gains regardless of your chosen hobby or sport. A runner that is interested in functional strength will follow an inherently different program than a strength trainer that wants to complete a half or full marathon as a goal. It comes down to a simple weighing -- you need to have a primary focus and activity and then supplement other workout protocols around that to promote whole body fitness and maximal gains.

noreply@blogger.com (Dave) — Mon, 08 Mar 2004 20:06:00 +0000

Marathon & Ultrarunning Information Site

Marathon & Beyond -- The web site for marathoners and ultrarunners.

This website discusses the major physiological issues with endurance events and specifically with marathon running. If you have always wanted to know about the importance and synergy around VO2MAX, lactate threshold, and peak performance then Marathon & Beyond is a good place to start.

Interestingly, there has been a lot of recent discussion in the functional fitness world on whether human beings are indeed "born to run" as the Marathon & Beyond site suggests. Harvard magazine did an article a while back on "The Marathon Man" suggesting that through evolution man has evolved as being suitable for distance events but not for short term speed work. The hypothesis was that sustained years of short term speed work promoted more physical breakdown than endurance events.

Certainly there is little doubt about the body composition differences of sprinters and marathon runners. Sprinters have a composition that more closely resembles gymnasts, mid distance swimmers, rowers and mixed sport athletes. Marathoners tend to be very lean with little added musculature. But this doesn't describe the composition of triathaletes or other ultra-endurance athletes.

noreply@blogger.com (Dave) — Thu, 04 Mar 2004 13:08:00 +0000

Marathon Training

In looking for more information about how others have successfully trained to run their frist marathon I stumbled across a great website -- Marathon Training -- with an aptly descriptive name. MarathonTraining.com has been online since 1996 and has a collection of articles and training approaches centered on running. There is great beginner level information on everything from weight training, cross training, first time marathoning, causes of nausia and vomitting while running, to the pros and cons of training on a treadmill.

noreply@blogger.com (Dave) — Wed, 03 Mar 2004 04:34:00 +0000

Visualization and Success

The marathon training program I am doing (from "The Non-Runners Marathon Trainer") puts a heavy emphasis on visualization techniques and positive self-talk. This is not something isolated to marathon training. Body for Life -- the book and fitness program by Bill Phillips and EAS -- puts a heavy emphasis on having the proper mindset in order to succeed in their 12 week challenge. After a few weeks with the marathon training program, I am starting to see the positive effects of the visualizations and self-talk.

The idea behind positive self-talk is simple -- we become what we most think about. The subconscious has the ability to help us resolve most any personal question and acheive almost any goal. What matters is how the internal dialogue with ourselves is framed. If we ask ourselves open ended but positive questions, the tendancy is toward positive results and answers. Picturing myself as a runner is prerequisite to actually being able to run with the endurance the marathon requries.

Interestingly enough, this training program is comparatively light on distance running -- the longest pre race run ever attempted being less than 20 miles. The success of the program through many semesters of college and open enrollment students has been in establishing the discipline of running and in focusing on positive thinking and acheivement.

noreply@blogger.com (Dave) — Sun, 29 Feb 2004 18:58:00 +0000

Carbs and Marathons

Is there any way to avoid a high carb diet and prepare for an endurance event like a marathon? Looking at the literature around marathon running and similar event you would think the answer is no, but it may not be that simple. Dave Scott, 7 time Ironman triathalon champion ate basically a 40-30-30 diet all year round and adjusted the amount of carbs and fat he ate based on which part of the season he was in. In "The Non Runner's Marathon Trainer" a recommendation of 15-20% protein; less than 30% fat, and 50-55% carbs is the base nutritional approach. Now it would seem that a 55-25-20 and a 40-30-30 approach are miles apart in nutritional guidance. But are they?

No. In both the "high carb" and "balanced" approaches there is one constant -- protein intake. The amount of protein you take in daily is a constant based on metabolism and body needs. Endurance athletes who row tend to have more musculature than marathoners. Rowers and sprinters have similar body types and triatheletes are between them and marathoners at the elite level, all things being equal. If the amount of protein is constant then the essential different between a 40-30-30 diet and a 55-25-30 diet is volume -- i.e. calories. The ratio of carbs to fat is always an inverse one -- as carbs go up, fat intake should decrease and vice-versa. The "extreme" of this is the induction phases of popular diets like Protein Power, Atkins and South Beach where carb intake is very very low initially but fat intake is relatively high as a total percentage of calories.

There is no getting around that in any endurance sport the body needs to produce sufficient energy in order to complete the event. This energy, in the form of ATP, comes about from the chemical processing of fats and carbs. Protein is not a significant contributor to energy stores in any endurance activity. Ideally, carbs are a cleaner fuel for the body to burn so in any intense aerobic activity the body shifts from a fat/carb fuel blend to an almost all carb fuel blend. Simply put, scientists agree that the body that cannot be a long term ketogenic state in order to promote peak performance. In english this means that endurance athletes needs to eat more carbs than protein overall.

noreply@blogger.com (Dave) — Sat, 28 Feb 2004 02:32:00 +0000

Stretching... Why and How

Stretching is one of those things we know we should do but usually find excuses not to do. When we are pinched for time, stretching always seems to be the part of the workout that is cut out or rushed through. Unfortunately, stretching is one of the most important things runners and strength trainers can do. Get used to it, because stretching now can save alot of later pain.

When to Stretch
The ideal time to stretch is not before starting the workout! Think of any workout -- strength or endurance -- as having four parts: warmup, stretch, main activity, and cool down. The warm up's goal is to raise the heart rate and your's body internal temperature. It can be 5 minutes on a bike, some brisk walking, or doing a shorted set of deadlifts with light weight. Stretching happens with a warm body. That is the key! If we are stretching to help prevent injury during a workout, then the best time to stretch is after the warm up and before the main activity. Depending on your activity it may also be a good idea to stretch as part of the cool down as well. Most strength training and running activities could benefit from lower back and hamstring stretches during the cool down.

Why Stretch?
The main reason to stretch is not "flexability" but rather mobility -- joint mobility.

We stretch to prevent injury resulting from forced muscle contractions and extended ranges of motion in a short period of time. Warming up and stretching before running 100 yards gives the muscles, joints, and ligaments time to pump blood into the areas that will be needed most. Ballistic movements require joint coordination and mobility and stretching helps with this.

We also stretch to prevent overuse injuries. Our bodies go through a restricted range of motion during any repetitive activity or workout. Stretching helps restore full range of motion to the body. This in turns helps prevent excessive wear and tear on the muscles and joints used workout after workout. For this reason (among others) it is always a good idea to mix types of workouts up so as to allow the body to be stressed in different ways.

How to Stretch
There are many forms of stretching: static, dynamic, active-isolated, relaxed tension, etc. Most popular in the US is "static" stretching where a particulr stretch is held stationary for 10-30 seconds. with static stretches the muscles should be stretched enough to feel it but not so much as to cause pain and discomfort. As you practice static stretching more, it becomes easier to stretch through the same range of motion so you constantly need to push yourself a little father but not to the point of pain.

What to Stretch
What to stretch depends somewhat on the activity you are performing. But in general it is good to promote full body stretching so as to allow for maximal ranges of motion in all the limbs regardless of the activity performed. There is no magic order as to what to stretch first and people differ in their specific routines. In general though you want to make sure you stretch all the joints and the body from top to bottom -- neck, shoulders, upper back, hips and pelvis, knees, thighs, hamstrings, ankles, and especially the lower back. Running and squatting activities can benefit greatly by emphasizing stretching the groin (inner thigh), hamstrings, and lower back. Upper body strength training routines need to stretch the shoulders, low back, and chest with extra emphasis.

noreply@blogger.com (Dave) — Fri, 27 Feb 2004 02:48:00 +0000

Improve Your Exercise Gains by Not Caring?

If your goal is to lost fat or get fit how excited do you get when you start making progress? If you're training to run a first marathon, or break 400 pounds in the deadlift do you start to crave your training sessions -- looking forward to entering the results into the log? Sure, we can all talk about periodizing our workouts and not peaking too early but by our very nature human being love goals and get excited about achieving them. But is this the best way to sustain progress?

Surprisingly, the answer is "it depends." Endurance activities like marathon running, triathalons and long distance rowing are activities where it seems a little indifference goes a really long way. Psychologists have been studying human performance for decades and they have concluded that we do our best in endurance activities under conditions of rather low arousal. What this means is that it is in yours and my best interests to avoid getting worked up for training runs and week by week progress toward the eventual goal. It is especially important to remain calm on race day.

The main reasons for this are biological. Excitement activates the nervous system in ways that aren't great for marathon training or other longer distance events. Heart rate increases, blood pressure goes up, oxygen consumption becomes greater... none of which help you perform well in training for distance events. The goal is "flow" -- that relaxed almost meditative state where you are confident of your abilities and you are observing the world without being attached to its goings on.

Distance athletes spend a lot of their training cycles working on relaxation techniques for this very reason. Even when it is relatively easy to stay relaxed week to week during training, it is another thing entirely on race day. Because of this, meditation, yoga, and formal relaxation techniques are an important part of endurance training.

noreply@blogger.com (Dave) — Wed, 25 Feb 2004 15:19:00 +0000

Good Mornings

There was a time when my weight was over 330 pounds. After shedding more than 100 pounds and keeping it off for nearly 5 years I would hardly say I have a chiseled body, but I am happy to know that I can enjoy most physical activities and especially love contact strength-endurance activities. Getting into running has been as much a psychological hurdle as it has been a physical one. I hate to run. I love to sweat, I love the exhaustion high from intense physical exercise, I love to row, box, do aikido, lift weights, stretch, practice yoga -- countless things. But I have to force myself to jog/run/walk as part of a training program. So be it. What we dislike and what we are not good at makes us stronger -- at least that's what I keep telling myself.

Despite my personal aversion to running, my body shares something in common with most North American and European runners of all kinds: weak hamstrings. The hamstrings are those knot like mucles in the back of our legs that prevent most of us from bending over without arching our backs. Stiff, inflexible hamstrings limit our range of motion and explosive power and help cause misalignments in the hip flexors and pelvis. Weak hamstrings also promote a weak lower back and ab complex.

There are many stretches and exercises to help develop the hamstrings. A problem that I've mentioned many times before is isolation -- most of the machines and movements and stretches attempt to isolate the hamstring muscles. Not only is this difficult, it promotes further imbalance. A fundamental way to help your hamstrings is to stop using the leg extension and leg press machines -- these thigh/quad isolation machines promote undue quad development at the expense of hamstring strength. Flat footed bodyweight squat holds help. With your feet should/hip width apart just squat down (back really). Your feet stay flat on the floor and your butt dips below your knees -- well below. This common position for elimination in Asia and much of the third world is excellent on the internal organs, promotes strong ankles, and help stretch the ligaments of the thigh and hamstrings.

Good Mornings though have become my favorite movement to promote strength and stretching of the hamstrings. A great exercise to do first thing in a workout, Good Mornings are not always fun but brutally effective. Be careful! There is no need to use too much weight and injure yourself here. The basic good morning exercise is done with an olympic (45 pound) barbell. Place the barbell across your back (traps), holding the barbell with a wide grip with the hands. Feet are flat, knees slightly bent and relaxed. Tighten your glutes, look up a bit, and bend at the hips. Your back needs to stay straight throughout the movement and if necessary bend your knees more to make this happen. You want to bend 90 degrees and then straighten back up. Keep your butt clenched. Good mornings strebgthen and stretch the lower back and hamstrings. Once you can do 10 slow movements add weight to the bar -- but slowly. You don't need a lot of weight to acheive a great stretch here and build hamstring strength. Move slowly and deliberately. Keep your head up, back flat, glutes squeezed, and your hamstrings will release and strength in no time. Follow your Good Mornings with some back bends and you will find your running much more fluid and easier on the legs.

noreply@blogger.com (Dave) — Mon, 23 Feb 2004 14:54:00 +0000

Training during cold and flu season

Traing in any activity is not a series of steady progressions, especially once you get some experience under your belt. The body just cannot continue to make improvements week after week with no limit in site. Periodization refers to the deliberate structuring of a training program to design in "easier period" with "harder periods". Periodization was formally studied and made into a science by the Bulgarian and Romanian olympic coaches training athletes during the height of the Soviet Union.

While there can be very complicated perdioization strategies, simple methods work surprisingly well. For weight training and endurance sports a sample period would be 12-16 workouts of continual focus on progress culminating in the final workout being at or better than the previous "personal record". Now a period of active recovery comes in -- 12-16 workouts at much less intensity and overall load. This backing off period lets the body heal in preparation for another cycle of acheivement.

I just finished a periodization phase last week and it was coupled with a growing feeling of being run down and sick. In the northeast it is cold and flu season so this wasn't exactly surprising. By Sunday I had a sore throat and difficulty breathing. The general viewpoint is that if sickness is contained "in the head" it is ok to workout. Any form of whole body sickness though needs rest. This can be difficult to determine if your workouts are normally taxing and require all out effort. The best non-medical advice would be to reduce your intensity and listen to your body. If you feel achy and have less strength while showing signs of sickness then it is time to stop the all out efforts and back off. The body needs time to heal and the more it is pushed the more it will repond by shutting down.

At the end of my periodization cycle last week I was supposed to train hard on Saturday and take Sunday off. Not feeling well and being exhausted from Friday's workout I let Saturday be a day of rest and went back to working out on Sunday with a reduced amount of work and intensity with plenty of rest between sets. It was easy to tell I was taxing myself a little too much -- on the treadmill during my walk/run I saw my heart rate go up and up much quicker than normal. Backing off on the speed and incline and time allowed me to have a reasonable workout for my body and let it move while getting plenty of time to recover.

noreply@blogger.com (Dave) — Sun, 22 Feb 2004 02:34:00 +0000

Psychology of Marathon Running

It shouldn't come as a surprise that running a first marathon is 50% physical and 80% mental -- or there abouts. That the human body is capable of moving 26.2 miles at once isn't in question. The issue is ourselves. The training, prep, and aniticipation amount to each individual needing to attack their fears while getting ready and then dealing with the emotion and physical drains during the actual event. It certainly isn't impossible, it's just that like any new thing you aren't exactly sure how you will respond.

The University of Pittsburgh has published a short article on the Psychology of Running a Marathon. It goes over the usual need for a plan and talks about some common associative and disassociative techniques to get you through the run.

noreply@blogger.com (Dave) — Sat, 21 Feb 2004 03:12:00 +0000

Elliptical Machines

Go to most any well equipped gym and you'll see a "cardio area" -- one or more rows of treadmills, exercise bikes, and elliptical machines. At my gym, the ratio of treadmill to elliptical machine is 1:1 and the ellipticals are almost always filled and taken. Elliptical machines first appeared only 10 years ago but in that time they have become a favorite aerobic training tool.

Elliptical machines work. They are not a gimmick at all. The movement and position of the exercises using elliptical machines is natural with no impact. They burn just as many calories and work the thighs, butt, and hamstrings as other machines. The benefits of elliptical machines are easy to understand

Elliptical machines are excellent for burning calories

Elliptical machines utilize the natural walking movement of the body

lliptical machines strengthen the bun, thighs and leg muscles

There is no impact when using Ellipticals

Elliptical machines are suitable for all fitness levels

When we walk, our legs follow a natural, elliptical path. This smooth cycle is interrupted whenever the feet touch the ground to take the next stride. When the foot strikes there is impact on the knee and hip joints, and on the back. Using an elliptical machine, the legs follow continuous path without any jarring or impact. Elliptical machines provide a natural movement, an excellent cardiovascular workout, and no impact. You get all the benefits of walking or jogging, but without the risk from the constant jarring on a hard surface like a street or roadway. What more could you ask for?

If you are shopping elliptical machines, be sure the machine’s movement is smooth and flowing without any sticking points. Better ellipticals allow you to move forward and backward. Variable resistance is important, usually done by changing the incline. And many elliptical machines allow an upper body workout using poles that move back and forth with the jogging motion.

I've started incorporating elliptical machine workouts into my aerobic zone training and have noticed something -- shin splints. While this may partly be due to working out in the gym in my cross trainers and not my running shoes, I don't think that explains it totally (although I admit to needing new x-trainers). with the elliptical trainer there is little to no foot strike through the range of motion and with me this puts enough extra and constant pressure on my ankle and shins to cause splints. Pre-stretching the ankle helps as does remembering -- really forcing -- my foot movement to include rolling onto my ball of my foot and down. So the notion of "no impact" isn't enough. Elliptical training is an effective and can be safe and fun. But it isn't running and you still need to understand what the biomechanics involved are to avoid common overuse and tightening problems.

noreply@blogger.com (Dave) — Wed, 18 Feb 2004 22:06:00 +0000

PF Chang's Marathon Training Nutrition Recommendation

My family ate at PF Chang's last night. PF Chang's is a chain "Chinese Bistro" restaurants originally created by chef Wolfgang Puck. There are PF Chang's throughout the USA and in 2004 PF Chang's sponsored their first marathon in Phoenix, AZ.

In addition to the normal menu and wine list last night, our server also gave us an insert -- PF Chang's Guide to Nutrition for the Endurance Athlete. The insert was an ad for the upcoming marathon and included articles on proper carb, fat, and protein intake for marathon training. While their nutrition recommendations were "carb heavy" by the standards of most strength trainers and bodybuilders, they were still much more balanced than the traditional USDA food pyramid. Here is a summary:

Carbohydrates: Target 2-3g of carbs per pound of body weight. Use mainly low and medium glycemic carbs.
Protein: Target 0.5-0.6g of protein per pound of bodyweight
Fat: No specific amounts, but emphasize fats as no more than 30% of total calories and use mono and polyunsaturated fats preferably. Get the right amount of EFA through flax seed and cold fish.

noreply@blogger.com (Dave) — Mon, 16 Feb 2004 13:28:00 +0000

Walking with Weights

Do you remember "Heavy Hands"? They were a popular piece of exercise equipment in the 70s and 80s and like most fads they seemed to fade into oblivion. The good news is that Heacy Hands are still available. The better news is that there is a lot of science behind the idea and that there is a mountain of evidence showing their effectiveness in improving running and strength performance. The idea couldn't be simpler -- when you walk (or jog), carry a 1-5 pound dumbell in each hand. Using good walking and jogging form you'll find yourself having a much more strenuous workout and taxing both your lungs and your whole body throughout.

The creator of Heavy Hands -- a neoprene dumbell with an enclosing handle -- still does research on weighted cardio workouts at the University of Pittsburgh. The results are really great and consistent. Even starting with 1 pound weights, people improve their cardio and strength endurance by vigorously moving while holding these weights. This translates to less fatigue for runners, more whole body strength for athletes, and a lower heart rate for nearly all people that adopt the approach.

So on your next walk or walk/jog, grab some very light dumbells and add them to the workout. Keep your arms bent -- 90 degrees at the elbow is ideal but the idea is not to let the arms just hang down with the weights -- and move vigorously. Your heart and endurance will thank you in a short time.