Vitamin and mineral supplementation continues to be a contentious issue amongst health professionals. The common catch-cry of the medical community is that vitamins and minerals are adequately available from our food. It’s hard to appreciate the credibility of this advice, when it is delivered from a profession that receives negligible nutrition training. In Australia, this claim contrasts in stark hypocrisy against laws prescribing the mandatory fortification of bread with thiamine and salt with iodine. The inconvenient reality is that food ‘ain’t what it used to be. Whilst sustainable agricultural practices such as biodynamic farming aim to restore our soils to health, we have considerable work to do before this option is universally adopted and available to everyone. Thanks to our current insidious exposure to environmental pollutants, we may also require higher doses of nutrients than any of our predecessors. Whole Food vs Synthetic Supplements Designing a Supplement Program
• Core 2 Factors Affecting Performance
Grounding: The Overlooked Benefit of Walking BarefootBy Dr. Mercola While still in the vast minority, an increasing number of people are joining the barefoot running trend, throwing their shoes to the wind and letting their feet run free, literally.In the modern world, it might sound "extreme" to give up your shoes, particularly when engaging in an activity as hard on your feet as running, but surrounding your feet with thick cushioning and stiff supports is actually the "new" trend, evolutionarily speaking. Humans Went Without Running Shoes for Millions of Years Writing in the journal Nature, Harvard researchers explained:1 "Humans have engaged in endurance running for millions of years, but the modern running shoe was not invented until the 1970s. Let's face it, your feet were designed to work without shoes. Shoes Alter Your Gait, but is This Good or Bad? Walking or running with shoes is quite a different experience than doing so without them. "Shoes affect the gait of children. Grounding: The Overlooked Benefit of Going Barefoot
VO2 max testHome > Fitness Testing > Tests > Aerobic Endurance > VO2 max The VO2max test is the criterion measure of aerobic power in athletes. Described here is the method to measure VO2max directly by indirect calorimetry. equipment required: Oxygen and carbon dioxide analyzers, ergometer on which workload may be modified, heart rate monitor (optional) and a stopwatch. Expired air may be collected and volume measured via Douglas bags or a Tissot tank, or measured by a pnuemotach or turbine ventilometer. procedure: Exercise is performed on an appropriate ergometer (treadmill, cycle, swim bench etc.).
Today Tonight Channel 7Dumbbell Exercises Complete with Animated DiagramsDumbbell exercises form an integral part of most strength training programs. They can be used to develop the various different elements of strength such as maximal strength, hypertrophy or muscle mass, explosive power and strength endurance. Why Free Weights? Free weights such as dumbbells activate smaller stabilizing muscle groups to control the exercise. Resistance machines on the other hand, tend to work muscle groups in very strict planes of movement. The downside of this very strict movement is that while some muscle groups will become significantly stronger, other, smaller muscles are neglected. The other advantage dumbbell exercises have over machines is that they fit around your body so the movement can be performed correctly. Athletes typically favor dumbbell exercises over machines as they can replicate sport-specific movements more accurately. Exercises By Muscle Group The dumbbell exercises below have been divided into the major muscle groups of the body. Flat Chest Presses 1.
Comparative Guide to Nutritional Supplementsoper Test - 12 minute run to assess your vo2maxTesting and measurement are the means of collecting information upon which subsequent performance evaluations and decisions are made but in the analysis we need to bear in mind the factors that may influence the results. Objective The Cooper Test (Cooper 1968) is used to monitor the development of the athlete's aerobic endurance and to obtain an estimate of their VO2 max. Required Resources To undertake this test you will require: 400 metre track Stopwatch Whistle Assistant How to conduct the test This test requires the athlete to run as far as possible in 12 minutes. The athlete warms up for 10 minutes The assistant gives the command “GO”, starts the stopwatch and the athlete commences the test The assistant keeps the athlete informed of the remaining time at the end of each lap (400m) The assistant blows the whistle when the 12 minutes has elapsed and records the distance the athlete covered to the nearest 10 metres Assessment Normative data for the Cooper Test Male Athletes Female Athletes
Do You Know What is in Your Multivitamin?Energy Pathways for Exercise - Aerobic and Anaerobic MetabolismHow the body converts food to fuel relies upon several different energy pathways. Having a basic understanding of these systems can help athletes train and eat efficiently for improved sports performance. Sports nutrition is built upon an understanding of how nutrients such as carbohydrate, fat, and protein contribute to the fuel supply needed by the body to perform exercise. These nutrients get converted to energy in the form of adenosine triphosphate or ATP. It is from the energy released by the breakdown of ATP that allows muscle cells to contract. However, each nutrient has unique properties that determine how it gets converted to ATP. Carbohydrate is the main nutrient that fuels exercise of a moderate to high intensity, while fat can fuel low intensity exercise for long periods of time. Energy Pathways Because the body can not easily store ATP (and what is stored gets used up within a few seconds), it is necessary to continually create ATP during exercise. Source
Folic acid, folate and cancerEven recommended by governments Folic acid (vitamin B-9) is the synthetic form of the naturally occuring folate, a member of the vitamin B family. Folate is almost certainly a crucial vitamin in the prevention of cancer, but our knowledge is still in its infancy. There is some evidence (in colon cancer research) that synthetic folic acid may not provide the benefits of folate fully. Cellular growth We know that folic acid works with vitamin B-12 in the development of new cells in the body. In fact folate cannot work without vitamin B-12, which is itself involved in more than 300 enzymatic reactions in the body. Supplementation is recommended in the US and Australia but not officially, yet, in the UK, although there are moves afoot. Cardiovascular Effect Folate is known to reduce homocysteine levels in the body, elevated levels of which cause at least 10 per cent of all heart disease. General Effects Folic acid aids amino acid metabolism - remember that you make some of them yourself. Sources
Anaerobic and aerobic Energy PathwaysEnergy production is both time and intensity related. Running at a very high intensity, as in sprinting, means that an athlete can operate effectively for only a very short period of time where as running at a low intensity, as in gentle jogging, means that an athlete can sustain activity for a long period of time. There is a relationship between exercise intensity and the energy source. Energy Pathways Matthews (1971) divides the running requirements of various sports into the following "energy pathways": ATP-CP and LA, LA-02, and 02. ATP - Adenosine Triphosphate: a complex chemical compound formed with the energy released from food and stored in all cells, particularly muscles. When working at 95% effort these energy pathways are time limited and the general consensus on these times are as follows: The result of muscle contraction produces ADP which when coupled with CP regenerates ATP. The Alactic Energy System Energy Production Influence of the recovery time The Lactate Energy System
How Does Grounding or Earthing Impact Your Health?By Dr. Mercola Do you notice you feel better when you walk barefoot on the Earth? Recent research has explained why this happens.Your immune system functions optimally when your body has an adequate supply of electrons, which are easily and naturally obtained by barefoot contact with the Earth. Research indicates that electrons from the Earth have antioxidant effects that can protect your body from inflammation and its many well-documented health consequences. For most of our evolutionary history, humans have had continuous contact with the Earth.It is only recently that substances such as asphalt, wood, rugs, and plastics have separated us from this contact.It is known that the Earth maintains a negative electrical potential on its surface. The Ultimate Antioxidant and Anti-Inflammatory Grounding or Earthing is defined as placing one's bare feet on the ground whether it be dirt, grass, sand or concrete (especially when humid or wet). Materials such as metals are electrical conductors.