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ABDOMINALS ABDOMINALS ABDOMINALS
– February, 2008
The abdominal musculature is comprised of the Rectus
Abdominus, the Tranversus Abdominus, the Internal Obliques, the
External Obliques, and the Transverse Obliques. The other muscles that
make up the abdominal wall are the Intercostal muscles and the Serratus
Anterior.
Anatomy of the Abdominal Muscles
The Rectus Abdominus is the muscle that extends from the breastbone
(sternum) to the pelvic bone (Symphysis Pubis). This is the one that gives us the
famous 6-pack effect. The 6-pack will be there if you train the muscle but if one
wants to see it one must have a body fat of approximately 10% for men and 13% for
women. These muscles shorten the torso bringing the rib cage and hipbones together.
The Obliques are in three thin layers at the waist. They are responsible
for lateral movement of the torso and twisting of the torso. These muscles also give
the impression of a narrow waist and are crucial for good posture.
The Transverse Abdominus lies under the Rectus Abdominus.
Its job is to assist the membrane peritoneum in holding our internal organs in place.
Next are the Intercostals. The Intercostals lie between the
ribs and assist in breathing. They contract during exhalation and are involved in
twisting movements of the torso.
The Serratus Anterior muscles are finger strands between the rib cage
and the Latissimus Dorsi. Their job is to depress the rib cage and to bring the upper
arm downward from shoulder level to the torso.
Exercising the Abdominals
* The abdominal group is active during exhalation; it is during exhalation that the
rib cage is depressed - also when the abdominals contract lumbar flexion is minimized
or eliminated. Also with exhalation the Intercostals and Serratus Anterior
are activated. One arm Cable Crunches using an overhead pulley activates
the Serratus.
Crunches involving 30 degrees of torso flexion use the Rectus Abdominus
as a primary mover. If more range of motion is used the hip flexors engage to assist
the abdominals. Is this BAD? Not necessarily. Our bodies are meant to work with muscle
synergy. The sit-up is a functional movement pattern that we use during the course
of an active day. Why not start with a strength-building crunch of 30 degrees for
the abds then continue on through a functional movement pattern?
To complete the picture performing crunches on a Swiss Ball to begin the crunch with
torso extension of 15-20 degrees adds more range of motion and a broader functional
movement pattern.
Next is to use POWER to activate the fast twitch fibers. What is power? It combines
SPEED and STRENGTH to overcome resistance. So with an explosive exhalation curl your
body quickly into a 30-degree crunch from a supine or slightly extended position
(Swiss Ball) then return deliberately to the start position.
* The more you exhale the more intense the activation of the Tranversus Abdominus.
Remember the Obliques are responsible for twisting and lateral
movements of the torso at the waist. 30-degree crunches on a diagonal plane either
from a supine position or from 15-20 degrees of extension on the Swiss Ball use the
Obliques. Some other exercises include Side Bends and Russian Twists When
performing these exercises contract the Rectus for lumbar stability. Initiate
the movement using the Obliques.
TUNNEL VISION---A GOOD
THING? – January, 2007
If you get Age Related Macular Degeneration you’re
really going to miss your straight-ahead vision.
AMD is not uncommon problem older age groups. If we’re lucky we’ll get to be in an
older age group with a risk of AMD.
AMD happens when the retina of the eye degenerates so central vision decreases and
it eventually lost. AMD is not reversible but slowing the progression is possible.
Being aware of eye health and limiting risk factors is helpful.
RISK FACTORS:
- Age
- Light colored eyes
- Family history
- Smoking the Universal Evil
Sunglasses help prevent damage to delicate eye cells.
Smoking damages the blood vessels in your eyes as well as everywhere else.
Beta Carotene is good for eye health but here’s some other things to add to the mix.
- Xanthein
- Zinc
- Vitamins C & A
- Lutein
Supplements are OK but high doses can be a problem.
i.e. increased incidence of lung cancer in smokers taking Beta Carotene.
Eating these nutrients in food causes no adverse effects.
Here they are Low Calorie foods for your eyes-----
- Xanthein & Lutein — argula, corn, collard
& turnip greens (Yum), Kale (YumYum), spinach and summer squash
- Zinc — beef, chicken, pork, peanuts, oysters
- Vitamin E — almonds, asparagus, brown rice,
mangos, sunflower seeds, wheat germ
- BetaCarotene — apricots, cantaloupe, carrots,
collard & mustard greens, kale, papaya, pumpkins, winter squash, tomatoes, sweet
potatoes
- Vitamin C — broccoli, citrus, kiwi, peppers,
strawberries
MARKETING NUTRITION
– January, 2007
Multiple times every day we are bombarded with food
“facts. Good carbs, bad carbs, low fat, sugar free, fat free, the latest study on
why we are becoming, kindly stated, overweight; less kindly obese. The plain truth
is FAT and the keyword is marketing.
How did it happen? Is it addiction? Maybe. Is it a gene? Maybe. It might be the subtle
seduction of Marketing. More is better-get your money’s worth with large portions.
It couldn’t be that. None of us believe we succumb to marketing. Many millions of
dollars are spent to sell food and the reason is because marketing works! Research
indicates that Americans make about 200 food decisions a day.
Small packages of snacks cost more than large ones. How many people will pay .99
for a 100 calorie bag of chips when .99 will buy a bag that is three times more chips.
Packaging is more expensive than food! A person’s frugality and good intentions say
it is sensible to buy more for less and eat only a small amount. Who actually does
that? Can you eat only one chip when there are 300 at your fingertips?
The truth is the bigger the spoon, the larger the plate, the bigger the bag the more
we will eat. Talk about Pavlovian!
This is an interesting experiment...
Moviegoers in a Chicago suburb were given free stale popcorn in medium and large
containers. After the movie the remnants were weighed. Those with large buckets ate
53% more.
Reasons:
The moviegoers with large buckets liked stale popcorn more than anyone else?
Probably not! Some Hidden Reasons:
- The popcorn was FREE
- More popcorn was FREE in large containers
- Others were eating popcorn
- Cultural association with watching movies & eating
popcorn
Yes, Pavlov did know what he was talking about! Advertising
and marketing strategists know what they’re talking about too. Maybe because they
studied Pavlov!
Here’s another experiment-
The Bottomless Soup Bowl-A 20 Minute EATING EXPERIENCE
- Everyone with a normal bowl ate 9 oz.
- The average intake for a bottomless bowl eater was
15 oz.
- Some ate for the entire 20 minutes & consumed
as much as 32oz.
When asked how many calories had been consumed the
average underestimate was 113.
All kinds of studies have been done on how much people eat to compensate for exercise.
The overcompensation is amazing considering people frequently increase activity for
weight control.
Remember approximately 80 to 100 calories are consumed for every mile of weight bearing
travel regardless of the time it takes to travel the mile.
The quarter mile walked that took 30 minutes used about 25 calories. That’s 2 large
carrots!
Here’s some tips:
- Go ahead — shell out the cash for the small bag
- Plate the entree and dessert & serve vegetables
& fruit family style for meals
- Be contrary — DON'T keep up with everyone else
- NEVER EVER eat from a container it is too easy to
have one more bite, not only that, if you fill your bowl 6 times a higher reading
on the scale won’t surprise you
- If you have to eat buffet style, put only 2 items
on the plate at a time. Others might point & laugh when they notice you going
back to the trough 10 times.
This research was done by Brian Wansink Phd. He never
takes money from food companies which may be why he eats Beefaroni, chips, and popcorn
(in small amounts)
10 REASONS TO HIRE A PERSONAL
TRAINER – November, 2006
 We all could use some assistance with our exercise program from
time to time, whether you’re starting out or if you have been at it for a long time.
Here’s a few reasons a Personal Trainer might be a worthwhile experience; well worth
your time and money.
1) You're Not Seeing Results
So you've been exercising consistently for several weeks or months and things
aren’t happening like you expected. A trainer can look at your current program and
help you make changes to create more effective workouts. A trainer can also help
you determine if the goals you've set are realistic for you.
2) You Don't Know Where to Start
Trainers know how to assist you in setting up a balanced schedule that includes
all the activities you need to do. Trainers are able to design programs that maximizes
your time and helping you stay within your own limits so you don't overdo it. A trainer
will work with you to set realistic goals and map out a specific schedule so you
know when, how and where you'll fit in your workouts.
3) You're Bored with the Same Old Workouts
If you're an old hand at working out, you may not have considered working with
a trainer. An occasional appointment with a trainer can be a great choice to update
your workouts and offer some options so you’ll have some variety in your workouts.
Trainers bring a fresh perspective and new ideas to challenge both your body and
your mind. It’s refreshing & motivational to have a new workout and new exercise
toys to play with.
4) You Need to Be Challenged
When exercise programs get stale and boring one tends to slack off, especially
when things get tough. A trainer can motivate you to push past those self-imposed
limits and encourage you to challenge yourself more than you would on your own. You'll
find it's very hard to slack off with a trainer standing over you, telling you to
do just...one...more...rep!
5) You Want to Learn How to Exercise on your Own
Even if your goal is to create your own workouts and exercise by yourself, hiring
a trainer now and again can be a great benefit to assess technique. This is especially
true if you want to learn more about the muscles in your body, the exercises that
target those muscles and how to do those exercises with great form. Just a few sessions
can teach you a lot about your body and how it works.
6) You Need Accountability and Motivation
Trainers come with built-in motivation. Not only are you investing money into
your exercise program...you're investing time as well. There's nothing like a standing
appointment to get you to the gym. Not only that, a trainer provides some accountability
so, even when you don't have a session, you know your trainer will be asking how
things are going. Just knowing that may make it harder to skip your workouts.
7) You Have a Specific Illness, Injury or Condition
If you have any specific issues like arthritis, heart disease, old injuries,
etc., working with an experienced trainer (who works with your doctor, of course)
can help you find a program to help heal injuries and avoid any further problems.
It's also a great idea to work with a trainer if you're pregnant and want a safe,
effective workout to keep you healthy and fit. Just make sure your trainer has experience
with your issues!
8) You're Training for a Sport or Event
Whether its marathon, a golf tournament or some other type of sport or event,
an experienced trainer can help you figure out what you need to do to stay fit in
or out of season. Trainers are able create training programs and map out plans for
your event. Just make sure the trainer you choose has experience in sport you're
training for because not all trainers do sport-specific training.
9) You Want Supervision and Support During Workouts
Even though you know how to exercise and know how to do the exercises correctly,
you might like having a trainer around for support and supervision. If you're lifting
very heavy weights or need someone to help with partner-type exercises, working with
a trainer might be a good choice for you. Trainers can spot you during workouts and
help you come up with a good training plan for your goals.
10) You Want to Workout at Home
If you'd like to exercise at home but either don't have a lot of equipment or
aren't sure how to use what you have, in-home personal training is an excellent choice.
A trainer can show you exactly how to use what you have to get the best workout for
you. Some trainers travel with equipment to give you a great workout. Trainers can
also make recommendations for equipment that will help you reach your goals.
COUMADIN (WARFARIN) AND YOU
– November, 2006
What is Coumadin?
This medication increases the time it takes for your blood to form a clot and is
commonly called a “blood thinner”.
Why is it prescribed?
Clots that form inside blood vessels interfere with blood flow. If it breaks
away it can travel to the brain, lungs heart or other vital organ causing damage.
If you have a health problem such as an irregular heart rhythm caused by atrial fibrillation,
poor circulation in the legs, an artificial heart valve or a previous blood clot
in your legs. Sometimes Coumadin is used after a major surgical procedure.
How is Coumadin taken?
It is critical to follow your physician’s instructions precisely. You may be
instructed to take the medication every other day or take it daily with a different
dose for each day.
Each dose of Coumadin has a different color. The colors for generic Coumadin (Warfarin)
may be different.
1 mg = pink; 2mg = purple; 2.5 mg = light green;
3 mg = tan; 4 mg = blue; 5 mg = light orange;
6 mg dark green; 7.5 mg = yellow; 10 mg = white
You should take Coumadin on an empty stomach. Try to
take it 1 hour before eating, drinking or taking other medications. A full glass
of water is optimal when taking Coumadin.
If you forget a dose take it as soon as you remember if it is the same day. If you
forgot the whole day DO NOT double the dose. Notify your physician for his instructions.
Some medications, supplements like vitamins & minerals, interfere with Coumadin
so be sure your physician knows exactly what you take, including over-the -counter
medicines and vitamins.
Why are regular laboratory blood tests necessary?
If your blood clotting time is too long (blood is too “thin”) serious bleeding
can occur. This medication can also affect the function of your liver.
Some symptoms of too much Coumadin are, nose bleeds, bleeding gums with normal
brushing, black stools or leg swelling. If you have abdominal pain, severe headache,
shortness of breath, dizziness or weakness phone your physician for advice. If you
notice your skin and/or the whites of your eyes are yellowish your physician needs
to know immediately.
Some Other Things About Coumadin
- Wear a medical alert tag as long as you take Coumadin
- Tell ALL health care providers including your dentist
you take Coumadin
- Avoid contact sports and other activities that may
cause bleeding from an injury.
- If you develop a rash, itching, mouth swelling or
trouble breathing you may be allergic to Coumadin. Let your physician know immediately.
- Don’t suddenly stop taking Coumadin!
Things that can interfere with Coumadin
- Other blood thinners
- Pain medicines such as Tylenol, Aspirin, Motrin (ibuprofen)
& Aleve (Naproxen)
- Allopurinol used for GOUT
- Antibiotics
- Antifungal medicine used for toenail & skin infections
- Birth Control Pills
- Medications that decrease cholesterol
- Steroid medications even those used for asthma or
inflammation
- Heartburn/ulcer medicines such as Prilosec and Tagamet
- Some seizure medications
- Some cancer drugs
- Thyroid medicine
- Antidepressants such as Prozac
- Large amounts of alcohol
- Vitamin E
- Herbs such as St. John’s Wort, garlic, gengseng, green
tea, ginko biloba
- Vitamin K as found in broccoli, cauliflower, caggage,
brussel sprouts, kale, spinach, green leafy vegetables and liver.
- Check your vitamins for Vitamin K.
Let your physician know you eat these foods, how often
and how much, and if and how much vitamin K is in your vitamins in order for you
to have a safe effective dose.
PROTEIN PROTEIN PROTEIN
– March, 2005
PROTEINS are our body's building blocks. They are responsible
for building and repair of muscles, blood, skin, hair, nails and internal organs.
Proteins are the most plentiful substance of our bodies next to water. 60-70% of
protein is in skeletal muscle.
Proteins are composed of amino acids. Twenty amino acids are required. Twelve of
these amino acids can be manufactured by our bodies; they are known as nonessential
amino acids. The other eight must be supplied by food; they are known as essential
amino acids. However we need ALL twenty for synthesis of tissue proteins. If these
protein components are not supplied your body can't fix what's broken.
There are foods that have all twenty amino acids which make them complete proteins.
Beef chicken, fish, eggs, milk and almost anything from animal sources supply complete
proteins.
Vegetable proteins do not contain all eight essential amino acids. By eating a variety
of vegetable protein foods you can keep the supply of essential amino acids flowing.
Most North Americans get more protein than they actually need. A general guide is
if you are sedentary your requirements are somewhere around 0.8 grams per kilogram
of body weight. If you are active and exercise at a moderate or greater intensity
your needs are approximately 1.2 to 1.8 grams per kilogram of body weight. The harder
your workout the more protein you may need to repair muscles tissues.
More than the above amounts cannot be assimilated by the body and is excreted. If
you are high on the protein intake an adequate fluid intake will help your kidneys
clear excess proteins as well as other unused products.
Calculate your body weight in kilograms by dividing your weight in pounds by 2.2.
Now multiply by 0.8 to 1.8 for your daily needs.
Keep in mind that like everything balance is the best way to go. We need proteins,
fats and carbohydrates in varying amounts. Too much of any one nutrient puts our
metabolism off balance and nature is best with just enough of everything.
EVERYTHING YOU KNOW ABOUT FOOD
IS WRONG ---- IS IT REALLY?? – January, 2005
Someone, Paul Scott (Outside Magazine), said the food
pyramid isn't dramatically wrong just dangerously flawed. What is this dangerous
stuff? Is it the fruits & vegetables? Is it the cereals & grains? Noooo is
it the lack of specific portion sizes. Do we know when we are eating too much on
a consistent basis? Yes, we probably do, but it IS easy, in our land of the plenty
not to realize we are on the too much side until we have lots of weight to lose.
Deep down we all DO know how, what and how much to eat! Avoiding processed
calorie dense foods and Choosing fresh fruits, vegetables, lean meats, grains
especially whole grains, nuts, poultry and seafood is something we all know how to
do.
Problem is in our busy fast paced lives our food behavior driven by convenience and
price. That puts us at the mercy of the marketplace. Processed foods are super refined
and calorie dense. This means that you can eat a lot of calories and soon be hungry
again. How can this be? Because foods of this kind have extra sugar, lack water and
fiber spikes they are metabolized quickly trigging an insulin response and if energy
(calories)are not used quickly they are stored as fat. These foods have a high glycemic
index.
For most of us NEVER eating processed food is not an option. It isn't an option because
they are easy, inexpensive and taste good. The idea is to LIMIT how often and
how much convenience food we eat.
OUTSIDE’S Plan for Empowerment (slightly edited)
Keep a diary of what & how much you eat for a couple of weeks; review it; note
how often you eat meals you prepare without pre-prepared ingredients. If you have
a high percentage of pre-prepared meals or use a lot of pre-prepared ingredients
you might want to make a few small changes and if it works add a few more-----
When you start cooking from "scratch" your cooking skills might need some
updating. A new cookbook such as "Cooking Light" or Gourmet’s Quick Meals
may work. Look at meal creation as an art form. Get everyone involved! It's fun then
not an unpleasant chore.
Plan your meals–this sounds trite but if you have an idea what your family will eat
each night it makes it easier to shop. Your plan will not be a burden if you are
flexible-if something comes up on Tuesday go ahead eat out then have the Italian
dinner another night. A plan even if it is general will also cut down on spur of
the moment snacks.
Try new places to shop, organic food stores, ethnic stores, and specialty and gourmet
shops. Food shopping doesn't have to be an unpleasant time consuming process at the
local superstore.
Watch the lowfat, lowcarb, lowcalorie marketing tools. These foods can have a low
satiety value and you might just find yourself eating twice as many calories even
if they are lowfat low whatever.
Invite friends and family to dinner, lunch, brunch or breakfast. Don't order out–make
it yourself. Making a meal can be a social event. Most everyone has their own cooking
tips so invite your guests to participate.
Greens and other produce can look less than appetizing during the winter and/or cost
a week's salary-----Buy some potting soil, some seeds and grow your own baby greens
near a window.
Eating and living well without a constant diet of excess -isn't rocket science, most
of us are up to it!
CORE STRENGTH – August,
2004
STRENGTH POWER PERFORMANCE
In our own body “universe” it's the center; the north/south
axis of our body “earth.” It's our CORE! Lots have been written about the body core
of late and rightfully so. All movement should be initiated with the torso muscles
either actively or acting as stabilizers. Abdominal muscles especially the “six pack”
idea has gotten most of the attention but there is more, much much more to core strength
and function.
The core muscles are the torso muscles, ALL of them, upper and lower back, chest,
abdominals and some of the pelvic and hip muscles assist with core strength. In Tai
Chi one of the principles of efficient movement is that movement AKA energy happens
from the body outward. Core muscles are the cornerstone of functional strength. These
muscles not only contribute to strength but power, and dynamic flexibility for maximum
efficiency.
Let's look at the core muscles as the basic origin of movement. Essentially ALL of
our movements; sitting, standing, walking, bending and even using our arms require
stabilization of the spine. And this critical ability of stability starts at the
core.
The time to stabilize the back is before the movement so your body is ready to perform
tasks beginning with torso movement in all planes with or without a load (resistance).
The heavier and/or bigger the load the greater the importance of spine/core stabilization
BEFORE the movement happens.
STABILIZATION—just
how do we accomplish it? It happens with muscles and there are a fair amount of them
working synergistically in the process. Some of them like the Quadratus and the Psoas
we don't see. They are buried in our lower back and pelvis. Their action is similar
to guide wires to the spine.
The abdominal are very major spine stabilizers for the spine. The abdominals include
the Tranversus Abdominus, External and Internal Obliques. These muscles surround
the body and extend from the rib cage to the pelvis. They are arranged in layers
so one layer reinforces the other. Then the Rectus Abdominus is on top and extends
from the breastbone (sternum) to the pelvic bone (Symphysis Pubis). This is the “six
pack” muscle. If you train your abdominal muscles you will have a six pack but unless
your body fat is low low low you probably won't be able to see it.
The chest muscles help support the upper spine in the front of your body above the
abdominals.
Next are the Spinae Erector muscles along your backbone. These are the largest muscles
group in the body. It needs to be large as they have much work to do 24/7 for 70-80
+ years. They are assisted in the back by the Latissimus Dorsi along the outside
of your midback.
The neck muscles support an approximately ten pound head and small vertebrae at the
top of the spine. The upper back muscles under your shoulder blades assist the Spinae
Erector muscles in stabilization of our wider shoulders through a wide range of movement
patterns.
The first step in core strength and spine stabilization is POSTURE: the second is
POSTURE and the third is POSTURE. We are designed to perform tasks in a wide range
of movement patterns with the ability to perform the movements with resistance. The
reason posture is the first and critical step is because proper posture puts us in
a position of maximum strength with minimum stress. All of our muscles can work synergistically
so no one part is over worked and overstressed.
Give yourself a posture test. Stand facing a mirror. Is your chin parallel to the
floor? Are your shoulders level? Is your tailbone pointing to the floor cantered
between your feet? Are your kneecaps and big toes facing forward?
Now turn to the side. Is your head slumped forward? Are your shoulders rounded? Are
your hips pointed either forward or backward? Does your rib cage rest downward toward
your hipbones?
Remember shoulder blades back, chest up, ribcage elevated, chin parallel to the floor
and tail bone pointing to the floor between your forward facing big toes and kneecaps.
For more specific POSTURE information and links for even more information check out
the WIZARD WISDOM
“Stand Up Straight.”
WHAT'S WRONG WITH OXYGEN ?????
– June, 2004
Well, maybe it's not really the oxygen but the O2 is
in there somewhere. I was looking at an article I had from a year or so ago in Postgraduate
Medicine. There were a number of pretty good studies on anti-oxidants.
What got my attention was thinking about this rather odd term that seems to be against
the oxidant — which must be a close relative to oxygen, which is certainly a close
relative of mine about 15 to 20 times a minute. I find myself constantly trying to
relate to oxygen through the day and dissociate myself from this carbon dioxide.
So what's with the idea of being “anti”? Now you must understand that, along with
the theory of relativity, biochemistry has been one of the great mysteries in my
life. Do not use any of my musings in your Ph.D. theses. But I do have a recollection
of telomeres and the fracturing thereof, enhanced by the process of oxidation. I
seem to remember one article seeming to measure one's lifespan to the moment of the
fracture of the last fragment of one of the more vital telomeres. So it seems that
the oxidation process rather than the oxygen per so may be the culprit here. The
thought occurred to me at that time that if I deprived the oxidation process of oxygen
I could preserve my telomeres just a bit longer. Finding nothing in the closet to
go with a blue complexion, I gave up on the idea.
Anyway, back to Postgraduate Medicine. It seems that, like so many people and things
in life, all antioxidants are not equal. There are so many studies and articles indicating
a positive relationship between antioxidant consumption and reduced heart disease
that this idea has good basis in fact. However the relationship is only well-defined
as an associative, not a causal one. So these studies were trying to look for that
cause-effect relationship. A second consideration in most of these studies is similar
to the one shown in a World Health Organization cross-cultural study which surveyed
12 different populations in Europe. This showed a significantly lower rate of cardiac
death in groups with high dietary intake of Vitamin C or vitamin E. Other studies
from Finland and the US demonstrated similar beneficial effects of a diet rich in
antioxidants, including vitamins C and E, beta carotene, and selenium. But the large”
but” (no pun intended) here is the operative word “dietary.”
The subjects of these studies were not about to choke down bushels of okra, carrots
and Brussels sprouts so dietary “supplements” seemed to be the answer. You know the
ones at GMC and Rite Aid. So how about that “cause and effect?”
The study of 29,000 male smokers in Finland examining the effect of vitamin E and
beta carotene over a period of 5 to 8 years found no reduction in heart disease or
death. They did find an increase in mortality from hemorrhagic stroke with the Vitamin
E supplements and an increased incidence of cardiac death in the beta carotene group.
A Physicians’ Health Study published in ’96 which followed more than 22,000 male
physicians in the U.S for 12 years showed no significant effect of beta carotene
on heart disease. And a randomized study of more than 29,000 residents in rural China
over a 5 year period reported no significant benefit of vitamin C supplements in
reducing cardiovascular mortality. This study is 10 years old but in a reputable
journal but then 29000 out of a couple of billion??? Another study published in ’96
involving more than 18,000 men and women, showed that after an average of 4 years
of supplements the combination of beta carotene and retinol (vit. A) had no benefit
and may have increased the risk of cardiac death.
Other studies were done on subject who had established heart disease and some showed
a reduction of recurrent events but the overall mortality from their initial one
or two events was not significantly changed.
So what's the message here? It would seem that antioxidants are beneficial. But the
source may be critical and, like so many things in life, natural beats artificial.
Here's a good case for “au naturel”.
ONE AFTER ANOTHER – May, 2004
Like so many of you who run on the treadmills, I was
considering essential truths of life and it seemed that the essence of running is
just one foot after another. The trip is the destination. The traveler
is the "ground" (a treadmill) but the runner remains in place. One
reason I look forward to Summer when I can become the traveler. Like so many
things in life running is a relative thing. I wonder if my "running"
might be considered a fast walk by some of the runners I've seen who must be suspected
of having Seabiscuit somewhere in the genealogy (metaphorically speaking - casting
no aspersions on the runner or the horse - but I am a bit envious). So there's
running and there's running but there are a few absolutes involved. Two of
these are right and left (in most people) feet and legs, that is. The other
absolute is the torso (just one for most people), which is carried about by the previous
two absolutes. So running is a weight-bearing activity, some more, some less
- weight that is.
I haven't written much about running and not sure why since it's such a great part
of the BVFC's activities. I think we're fairly familiar with the upside which
maybe I'll write more about later, but this time I was going to "run" (sorry
about that) over some of the downsides.
When you combine the three absolutes mentioned above in running there's got to be
downsides. When you look at the footwear of some real runners, cheetahs for
example, you can see that man was probably not divinely appointed to be a runner.
So without a divine appointment there have to be a few penalties but the cost/benefit
ratio I believe is very low and in our favor. So I'll talk about a few ways
to keep that numerator figure as low as possible.
Starting toward the top, "runner's knee" can be a real problem. The
kneecap (patella) is designed to glide smoothly in a groove of the femur. But if
the nice "up and down path" gets out of alignment there's wear and tear
called chondromalacia on that joint surface of the patella with resulting pain over
the patella. Overpronation of the foot (foot rolls inward) causing the lower leg
to move medially is a common cause. Also it may occur somewhat more commonly
in women because of the pelvic width and resultant femur-tibia angle. Pain
is usually worse on squatting and going up or down stairs. Here's a case where
the correct footwear is paramount. Working on the medial thigh muscles and
iliotibial band can be helpful. If you have any questions on these see me for
footwear sources and specific exercises.
Another "crippler" is the shin splint, medically known as periostitis.
There have been several theories as to the cause of shin splints but the one that's
probably held up best is that the muscle activating the foot attached to the front
of the tibia start to tear away from their bony origin. There usually is tenderness
over the shin but the pain on running, even walking, can be disabling. Here
again footwear is paramount. There are also exercises that can be done to help
prevent occurrence or recurrence. But once you have it I think you just have
to stop, frequently for several weeks depending on the severity.
Then of course there's the infamous ilio-tibial band syndrome. I'm probably
being a bit dramatic here it's just that you don't hear much about this not uncommon
problem. There's a fibrous band running (so to speak) along the "outside"
of the upper leg called the ilio-tibial band accounting for the name and the cause
of the syndrome. The symptoms occur on the outside of the knee where the band
rubs over the head of the fibula (the smaller bone of the lower leg. There
also can be hip symptoms near the origin of the ilio-tibial band. So there's
tenderness in one or occasionally both of these areas. And there's pain on
running frequently worse on running downhill.
Moving further down the weight-bearing anatomy let's talk a bit about Achilles tendonitis.
I won't go into the Greek mythology involved here but this is a problem that can
run the spectrum of symptoms from mild burning to such pain that you can't raise
yourself to climb stairs. The pain is where the problem is and the problem
is an inflammation of that large tendon at the back of the heel that originates in
the Gastrocnemius (calf) muscle. It's the muscle that projects you forward
at every running step. The Achilles tendon is the largest tendon we have and can
withstand forces of 1000 pounds or more but it's also the most frequently ruptured
tendon. This is another one of those things that you usually don't try to prevent
until you've had it and then you're trying to prevent a recurrence. Again footwear
is important. Shoes worn more on the inside or outside will cause the tendon
will move back and forth sort of "windshield wiper." Also shoes worn down
too much at the heel can be a cause. One figure is at least 15 mm. of heel
lift is needed to decrease stress on the Achilles. But this is only a fraction
of an inch twice this might be better. A heel that is too "cushy"
or soft would also be bad particularly if you've already had some tendonitis.
But, again, once you get it just stop. Then, after recovery, you want to do all those
"preventive" things, which I think should also include a good tape wrap
with some plantar flexion.
Boy, time and space do go on. I haven't even gotten to the bottom of the problem,
the feet that is. There's too much to include in this letter without creating
complete coma in you the faithful reader
Maybe the essence of running is really a metaphor for life, replacing the days with
feet - just one after another.
IS ATKINS IN THE ZONE? – April,
2004
Like the rest of you, have heard and heard and read
and read that America is fat and Michigan is among the fattest. Betsie Valley Fitness
Club, of course, being one of the rare oases of low and normal avoirdupois. Or do
I brag overly much? Anyway I'm not going to preach weight loss “to the choir.” But
I was going to muse (as I am often wont to do) a bit on the American answer to America's
problem.
The answer seems pretty definite (but I'll save that ‘til the end) and that is reduce
your carbohydrates and increase that fat and protein or do the opposite and pushes
your carbohydrates (at least to 40%) and reduces the fat and protein. If you follow
both solutions I think you can keep Dr. Atkins in the “zone.” It's Barry Sears, Ph.D.,
who says that you stay in the zone with a low-fat protein, unsaturated fats and fruits
and vegetable in about 40-30-30 percent ratio (the 40% is carbohydrate). Of course
every diet has a 400 level course in physiology and biochemistry attached which leaves
me mentally if not hormonally (insulin that is) off balance.
The fly in the ointment that Dr. Atkins has not noticed, according to Dr. Sears,
is that a high-saturated fat diet, over time can result in higher insulin levels
since saturated fats tend to thicken the cell walls and make insulin receptors on
the cells less responsive which lead to heart disease weight gain and diabetes. There
is that insulin resistant diabetes that's well documented. He also indicates that
continued ketosis is thought to cause an increased oxidation of saturated fats in
the arteries, leading to more fatty deposits on the artery walls. And we all know
that's no good!
But speaking of ketosis, in Dr. Atkins 400 course on biochemistry that's what burns
the fat, loses the weight and is America's answer. Fat and protein are good; carbohydrates
(like rice, etc.?) are bad. I'm not sure where the skinny Chinese and Japanese fit
in there with their very low protein and high rice diets. They seem to miss the “rebound.”
I hope I don't get my chem. courses mixed here but I think it's the Atkins course
that indicates those carbs stimulate that insulin which knocks down the sugar level
(that mid-day hypoglycemia) to cause a rebound hunger and the resultant obesity.
Or is it the leptin? An interesting note I ran across was an almost exact Atkins
diet recommended in 1863 by an English undertaker named Banting (not sure if his
customers went to an extreme following the diet). Then of course is the low incidence
of heart disease in Eskimos who eat whales, which can be pretty fatty. Also saw a
book called “Eat Fat and Grow Slim” written in 1958 by a psychiatrist (not sure of
that relationship). None of these latter I suspect got as rich as Dr. Atkins.
But yet another doctor looms upon the scene. That is Dr. Ornish. The Ornish physiology
course is more a 100 than 400 level since he notes that fat makes you fat. The obvious
does have a certain appeal. So 10% fat is good. But a lot of carbohydrates are good,
particularly if they're complex — back to those skinny Asians.
Now somewhere in between of course, is the South Beach diet. I'm not sure I've got
it completely nailed down but it's something about three phases. Phase one; eat whatever
you want but no bread, rice, pasta, or fruit for two weeks. Phase two, start gradually
and selectively eating those things you didn't eat the first two weeks. This lasts
until you reach the desired weight, sort of “whenever.” Then phase three seems to
be stick with phase two, I think.
I'm not sure if you've heard there is a consideration of classifying obesity as a
disease. And if all of the above answers aren't enough to create a cure then there's
also the “carbohydrate addicts diet” (I won't even go there), the Sugarbusters” diet
(or there either), the “Protein Power” diet and that old standby, The American Heart
Association Diet.
Maybe Tufts University's Dr. Michael Daninger’s study provides some balance. There
were 160 overweight people randomly assigned to one of four diets. They were supervised
for two months and then left on their own. After two months 22% quit participating
in the study. After a year 35% left weight watchers and zone diets and 50% quit the
Atkins and Ornish diets. Now of those that continued the study for one year there
was a 6% weight loss on the Ornish diet, 5% on the weight watchers and zone diets
and 4% on the Atkins diet.
There is that the basic principle that if a problem has a lot of answers probably
none of them are all right.
I just have one answer so it must be right — “calories in, calories out”. Keep ‘em
even or make the first less than the second.
So if you want to increase that second “calories out” in 30 minutes on the treadmill,
elliptical, or the bike — see me. I'll give you a minute-by-minute program that will
burn 300 calories (more if you're over 140 lbs.) in 30 minutes.
So I'm not sure I've answered the question of the title but then most of my philosophy
courses taught me to ask questions without answers.
MIND OVER MUSCLE– February, 2004
Hi Everyone,
When thinking about virtual fitness, what caught my
attention was a couple of articles on the mind-muscle relationship. Now, this is
not another article on motivation, endorphins, and the psychological benefit of exercise
although that's all true. There have been a few articles with evidence that exercise,
particularly resistance exercise, actually changes the neuro-muscular response at
the lower neuronal level. There's good evidence that we can make the nerve stimulus
to the muscle more efficient. We've all known that the more we repeat an action the
more efficient we become at that activity. This is usually in some coordinated activity
such as a golf or a tennis swing. Putting together all the sequential moves that
go with the action gets more and more efficient the more often we do it, at least
for most of us. As I recall, my 4000th golf swing might actually have been worse
than my first swing.
Anyway what impressed me about these articles was the work done at the basic neuron
synapse, at sort of the vegetative level well outside the control of the cerebral
cortex. Also, this work was done with single nerve muscle connections and not related
to any coordinated activity.
So, in resistance work we obviously change the muscle morphology (make it bigger
or better defined I hope). We also improve the transmission of the stimulus from
the nerve ending to the muscle fiber. One article out of Australia measuring EMG
responses and muscle activity on a single hand muscle indicated a greater efficiency
of the synapse with no evidence of any change in the organization of the motor neuron
anatomy - it just worked better. Another article out of Denmark used the Rectus Femoris
(quadriceps) muscle. The subjects here varied in age. The results here showed several
types of change. There was an increased firing rate at the synapse as well as an
increase in motor neuron excitability. As we get older, the ability to get a maximal
nerve discharge decreases. Training can increase the firing rate and compensate somewhat
for this deficiency.
The lesson here is that sheer repetition of a single muscle activity will increase
the efficiency of the physiology, the simple nerve muscle action. Then I was thinking
that the BVF Club members need something just a bit above the vegetative level. So
I looked at the following article on mind muscle connection which has a little more
intellectual input.
This technique can be applied to any of your resistance work: abdominal crunches,
bicep curls or whatever. So try a few of these things!
First try the "light touch." Do a bicep curl then try the same curl while
touching the bicep lightly with a finger of the opposite hand. Did the contraction
feel stronger? Well, may be.
Second try a little exercise I've talked with many of you about and that's breathing
out on the positive and in on the negative. There may be a helpful variation of this
when doing abdominals. Anyway, try this - take a breath before the crunch, hold it
to the top of the crunch, squeeze the abs, then exhale while fully contracted, and
breath in as you relax. The inhalation at the start is thoracic breathing, not abdominal
- so the chest expands but the abdominal muscles actually contract or press against
the spine.
This should be a part of the sit-up or crunch abdominal, i.e., first contract the
abdominal voluntarily and then do the crunch or the sit-up. I always favor the crunch
or the abdominal machine over a sit-up. While I'm thinking about it, it's important
in any of the abdominal methods to tense the abdominals in the negative phase to
get the greatest benefit.
Another couple of ideas to enhance the resistance are reflect and tense, not necessarily
together. What I mean here is there seems to be a reinforcement to the resistance
movement if you actually use a nearby mirror (we have lots) to look at the muscle
worked and note its tension. This can be combined with actually consciously tensing
the muscle at the end of the contraction. Using that touch mentioned above, for instance
in a bicep curl, at full flexion the muscle is tensed but consciously adding tension
will make the muscle notably firmer which you can feel by your touch. Another place
this becomes obvious is in the leg lift when you check out the quadriceps.
So there are a few mind-muscle connections, both vegetative and intellectual, conscious
and "non-conscious."
HORSES SWEAT – PEOPLE PERSPIRE!
We perspire when it’s hot. We perspire when we are
active enough to use energy, A.K.A. burn calories.
One reason why we perspire is because it's our body’s way of regulating core body
temperature. High temperatures are harmful to our internal organs and brain.
According to research by Dr. Birgit Schittek of Ederhard-Karls University in Terbingen
Germany perspiration contains a rather potent germ fighting agent that helps keep
infection at bay.
Even more interesting is that the cause is a gene. The gene and the protein it makes
is call dermicidin. Dermacidin is made in sweat glands and transported by perspiration
to the skin’s surface. Its presence provides constant protection against bacteria
such as E. Coli, Staph Aureus, Candida Albicans, and Enterococcus Faecalis.
So workout hard, burn calories, lose weight, get and stay fit, plus help prevent
infections!
OH MY ACHING FEET!
Walking, hiking, rollerblading, whatever you do
– blisters can be part of the action – but they don't have to be. You can take measures
to avoid them. And if you develop a blister, you have several options for lessening
the pain and lowering your risk of infection. Learn more
Cause and Effect
Blisters form when the skin rubs against another surface, causing friction. First,
a tear occurs within the upper layers of the skin (the epidermis), forming a space
between the layers while leaving the surface intact. Then fluid seeps into the space.
Soles and palms are most commonly affected for several reasons. The hands and feet
often rub against shoes, skates, rackets, or other equipment. Blister formation usually
requires thick and rather immobile epidermis, as is found in these areas. In addition,
blisters form more easily on moist skin than on dry or soaked skin, and warm conditions
assist blister formation.
Keeping Blisters at Bay
To prevent blisters, you need to minimize friction. For the feet, this begins with
shoe selection. Shoes should fit comfortably, with about a thumb's width between
your longest toe and the end of the shoe. Narrow shoes can cause blisters on the
big toe and little toe. A shallow toe box can lead to blisters on the tops of the
toes, while loose shoes can create blisters on the tips of the toes.
Buy shoes specific for a sport. When trying on shoes, be sure to wear the same socks,
insoles, or orthotic inserts that you wear when playing or working out. Try on shoes
in the afternoon or evening, because feet tend to swell during the day. Walk or jog
around the store before buying them and then wear the shoes around the house for
1 to 2 hours to identify any areas of discomfort. It often helps to break in shoes
by wearing them for 1 to 2 hours on the first day and gradually increasing use each
day.
Socks can decrease friction between the feet and shoes. Layering of socks or special
double-layered socks can minimize shearing forces. Socks made from polypropylene
or other new synthetic can wick moisture away from the skin more effectively than
wool or cotton can, further decreasing the likelihood of blisters. You can also carry
extra pairs of socks to change into if your socks become too damp.
Another preventive measure is to use padded insoles to decrease friction in a specific
area. Drying agents can also help. Foot powders and spray antiperspirants that contain
aluminum chlorhydrate or aluminum chloride are inexpensive ways to decrease moisture.
Nightly application of prescription-strength 20% aluminum chloride hexahydrate (Drysol)
provides more effective drying.
A thin layer of petroleum jelly can also be applied to the feet to decrease
friction. Conditioning the skin by gradually increasing activity tends to lead to
formation of protective calluses rather than blisters. Finally, you can apply cloth
tape or duct tape over areas prone to blistering before you exercise or play a sport.
The same principles of reducing friction apply to hands. Wear gloves if practical,
tape areas that are prone to blisters, apply powder or antiperspirants to help keep
hands dry, and increase physical activity gradually to help keep blisters away.
Blister Care
If you get a blister, you'll want to relieve your pain, keep the blister from enlarging,
and stave off infection. Specific steps depend on the size of the blister and whether
or not it is intact. You can treat the vast majority of blisters yourself and need
to call a doctor only if blisters become infected, recur frequently, form in unusual
locations, or are very severe. Signs of infection include pus draining from the blister,
very red or warm skin around the blister, and red streaks leading away from the blister.
Small, intact blisters that don't cause discomfort usually need no treatment. Nature's
best protection against infection is a blister's own skin, or roof. To protect the
roof, this type of blister can be covered with a small adhesive bandage if practical.
Larger or painful blisters that are intact should be drained without removing the
roof. First clean the blister with rubbing alcohol or antibiotic soap and water.
Then heat a straight pin or safety pin over a flame until the pin glows red, and
allow it to cool before puncturing a small hole at the edge of the blister.
Drain the fluid with gentle pressure, then apply an antibiotic ointment such as bacitracin
with polymyxin B (double antibiotic ointment) or bacitracin alone. Avoid ointments
that contain neomycin because they are more likely to cause an allergic reaction.
Finally, cover the blister with a bandage. Change the dressing daily--more frequently
if it becomes wet, soiled, or loose.
Blisters with small tears are treated the same as those that you have punctured.
Blisters with larger tears should be "unroofed" carefully with fine scissors,
and the base should be cleansed thoroughly with soap and water or an antibacterial
cleanser. Apply antibiotic ointment and bandages as described above.
Additional padding may be neccessary for exercise or sports. Ring-shaped pads made
of felt will protect small blisters. Larger blisters may require dressings. Some
of the many available dressing materials are DuoDerm (ConvaTec, Princeton, New Jersey),
Spenco 2nd Skin (Spenco Medical Corporation, Waco, Texas), Vigilon (CR Bard Inc,
Murray Hill, New Jersey), and Opsite (Smith & Nephew United, Largo, Florida).
Additional, doughnut shaped padding made of felt or lamb's wool may be applied over
the area surrounding the blister. Then the entire dressing can be applied to help
keep the dressing in place on sweaty skin.
Steps for Comfort
The best way to avoid discomfort and time off from physical activities is to avoid
blisters with some of the steps mentioned earlier. But if blisters do surface, prompt
treatment will get you back to form quickly and help prevent infection.
For lots more free info on feet go to www.podiatry.com and follow
the links.
Remember: This information is not intended as a substitute for medical treatment.
If you have serious health concerns, consult a physician.
STAND UP STRAIGHT!
Good posture helps prevent injury! If your have posture
is poor your bones are not properly aligned so your muscles, joints, and ligaments
take more strain than nature intended. Faulty posture may cause you fatigue, muscular
strain, and, in later stages, pain. Many people with chronic back pain can trace
their problems to years of poor posture. Bad posture can affect the position and
function of abdominal organs.
Good posture also contributes to good appearance; the person with good posture projects
poise and confidence.
Anatomy of Good Posture
To have good posture, it is essential that your back, muscles, and joints be in tip-top
shape.
A healthy back has three natural curves: a slight forward curve in the neck (cervical
curve), a slight backward curve in the upper back (thoracic curve), and a slight
forward curve in the low back (lumbar curve). Good posture actually means keeping
these three curves in balanced alignment. When you adjust your posture think of each
backbone (vertebrae) is stacked on the one below.
Strong and flexible muscles also are essential to good posture especially the torso
muscles also known as core muscles include chest, upper mid and lower back, hip and
abdominals. Your hip, knee, and ankle joints balance your back's natural curves when
you move, making it possible to maintain good posture in any position.
Good posture-when you are standing-is straight vertical alignment of your body from
the top of your head, through your body's center, to the bottom of your feet.
From a side view, good posture can be seen as an imaginary vertical line through
the ear, shoulder, hip, knee, and ankle. In addition, the three natural curves in
your back can be seen.
From a back view, the spine and head are straight, not curved to the right or left.
The front view of good posture shows equal heights of shoulders, hips, and knees.
The head is held straight, not tilted or turned to one side.
To check for normal curves of the spine:
Stand with your back to a wall, heels about three inches from the wall. Place one
hand behind your neck, with the back of the hand against the wall, and the other
hand behind your low back with the palm against the wall.
If there is excessive space between your back and the wall, such that you can easily
move your hands forward and back more than one inch, some adjustment in your posture
may be necessary to restore the normal curves of your spine.
Tips for Maintaining Good Posture Throughout Your Life
Throughout each day, concentrate on keeping your three natural back curves in balanced
alignment.
Keep your weight down; excess weight exerts a constant forward pull on the back muscles
and stretches and weakens muscles in the abdomen.
Avoid staying in one position for long periods of time; inactivity causes muscle
tension and weakness.
Sleep on a firm mattress and use a pillow under your head just big enough to maintain
the normal cervical-neck-curve. Avoid use of oversized or several pillows.
Exercise regularly; exercise promotes strong and flexible muscles that keep you upright
in a proper postural position.
Protect your back by using good body mechanics; bend your knees when picking something
up or putting it down; carry a heavy object by using two hands and keeping the load
close to your waist.
Wear comfortable and well-supported shoes. Avoid continuous use of high-heeled or
platform shoes, which distort the normal shape of the foot and throw the backs natural
curves out of alignment.
Walk with good posture; keep head erect with chin parallel to the ground, allow arms
to swing naturally, and keep feet pointed in the direction you are going.
The above information was condensed from an article written on the American Physical
Therapy of America Web site. Click here for the for the full article article including pictures.
For lots more posture information go to www.askjeeves.com keyword posture
Need more? Let me know.
TO DRINK OR NOT TO DRINK
Dehydration is a potential threat to active people and athletes! Low fluid loads
impair your body's ability to dissipate heat, resulting in an elevated body core
temperature and cardiovascular strain. If you are perspiring, you need to drink!
Thirst is a less-than-perfect mechanism for gauging fluid replacement needs because:
- water, particularly, quenches thirst before fluid
replacement needs are met
- as we age, thirst becomes an even less accurate indicator
of fluid needs
Click
here for more information.
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own window.
Just close the window to return.
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