Making Sense of Modern Fitness Data | Fitness - Health and Fitness Advice All that data poses a singular question: Which metrics are worth paying attention to? In the former Soviet Union, global sports domination was so vital to the propaganda machine that the regime employed an army of 5,500 elite sports doctors to analyze every aspect of their athletes, from heart rates to sleep cycles to cortisone levels. “It was very complicated,” says Val Nasedkin, a Russian track-and-field athlete during the 1980s. Nasedkin, who went on to study sports science and became a coach with the Ukrainian Olympic development team, recalls dreading the testing process. “You had to go to the lab, where you’d exercise almost to exhaustion while they took muscle-tissue samples, blood samples, hormone panels, and so on.” Of course, the system was rudimentary at best. Fast-forward 25 years and the dream has become reality. If you’re more motivated by competition, look for something that quantifies your effort rather than just your distance. Halson’s advice?
Cards: HSC PDHPE Core Two - Characteristics of the Learner What is the mnemonic for remembering the characteristics of the learner? Personality An individual's characteristic way of behaving Traits Characteristics or observable features of a person What are the things that make up the athlete's personality? level of motivation willingness to listen consistency reliability determination willingness to learn enthusiasm cooperativeness dedication What type of personality is the best learner? Learners whose personality reflects positive ways of behaving, because they are more receptive to advice, more cooperative and more helpful in creating a positive learning environment Heredity Genetic characteristics inherited from our parents What effect do inherited characteristics have on an individual's learning? These characteristics limit the dimensions of the athlete's potential What hereditary characteristics influence performance? percentage of fast/slow twitch muscle fibres somatotype (body shape) Gender Height Conceptual ability How does confidence develop?
Infused Waters That You Must Try For Absolutely Surprising Health Benefits! Still having diet soda, vitamin water, and other drinks with artificial colors and flavors? Try these infused waters, instead, for they detoxify, energize, and hydrate. Put as much fruit in water as you like and let the water sit for at least 30 minutes before drinking. Green Tea, Mint, Lime Benefits: Fat burning, improved digestion, a cure for headaches & congestion, and breath freshener. Strawberry, Kiwi Benefits: Improved cardiovascular health, immune system protection, blood sugar regulation, and better digestion. Cucumber, Lime, Lemon Benefits: Water weight management, bloating, appetite control, hydration, and better digestion. Lemon, Lime, Orange Benefits: Improved digestion, source of vitamin C, immune defense, and cure for heartburn.
The Miracle and Mystery of Sleep: 12 Remarkable Psychological Studies “Sleeping is no mean art: for its sake one must stay awake all day.” ~Friedrich Nietzsche What beautiful rewards sleep delivers– if you can get enough of it. Sleep has profound effects on our memories, desires, self-control, learning, relationships and more. Here are twelve studies which demonstrate some of the psychological benefits of sleep and a few of the dangers of not getting enough. 1. Sleep is slippery beast, not least in how it’s susceptible to our perceptions of its quality. If we think we’ve had a wonderful sleep last night, we feel and perform better, even if our sleep was actually the same as usual. This is what Draganich and Erdal (2014) found in a study which had participants hooked up to sensors which they were told were measuring the quality of their sleep. Actually the sensors weren’t measuring anything. When they were given a cognitive test the next day, those who’d been told they slept the best also did the best in the test. The researchers dubbed this ‘placebo sleep’. 2.
Energy Pathways 16 Reasons Why You Should Drink Lemon Water Every Morning Most people rarely choose to consume pure lemon juice due to its intense sour flavor. However, lemon juice is like a miracle potion for the body, especially if drunk with water in empty stomach. One lemon with its skin, is packed with nutrients: 5.4 grams carbohydrate, 0.6 grams protein, 1.6 grams fiber, 1.5 grams sugar, just 0.2 grams fat and small amounts of thiamin, riboflavin, vitamin B-6, pantothenic acid, calcium, iron, magnesium, phosphorus, potassium, copper and manganese. The most important fact is, that it contains a big amount of vitamin C — almost 51% of the daily need. The Benefits of Vitamin C Researcher Mark Moyad, MD, MPH, of the University of Michigan says “Vitamin C has received a great deal of attention, and with good reason. A few benefits of vitamin C include protection against: 16 Health Benefits of Drinking Lemon Water in Empty Stomach You can try to increase your daily lemon intake by consuming a glass of lemon water every morning.
Defeating aging, and the avenues ahead of us: Part 2 With a clear way forward, what are we waiting for? If we get this done, then we can probably live indefinitely. Can humans be so mentally slothful and negligent that they would be able to do all kinds of things on microscopic scales and yet not be able to clear damage out of biology? (Part Three) (Part One) If you haven’t been paying attention, control of our world through science has been bursting at the seams now for a while. If we want it and put our minds to it, then we could get it done. The seven stand tall and strong. As de Grey explains, and as anyone is dared to refute, there seem to be only those seven forms of damage that age us to death by accumulating in and around our cells. It’s not “seven plus all the ones we can't get a grip on or figure out yet.” As written in Ending Aging, You can, and you must. So why isn’t SENS being discussed more widely yet? Like Albert Einstein once said, For others, it’s hard to say. As another scientist has written,
Anaerobic and aerobic Energy Pathways Energy 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
9 Ways to Stay Hydrated Without Drinking Water As the temperature rises, our bodies adjust to stay cool and balanced. Staying hydrated is a critical part of maintaining that balance. How do you know when you’re properly hydrated? Begin by paying attention to feelings of thirst as well as your water intake throughout the day. If you’re not sure, just look at your urine; if it’s light and clear, you’re probably well hydrated; if it’s dark or concentrated, you’re most likely dehydrated. Our body is composed of up to 50 to 75 percent water; the body uses water for almost every function: it carries oxygen and nutrients, transports hormones, moistens tissues, protects organs, regulates body temperature, lubricates joints, and uses it to eliminate toxins through the colon, skin, and bladder. Symptoms of Chronic Dehydration When you don’t take in enough water, your body can become chronically dehydrated. Our body loses water every day through breathing, sweating, and digestion, and above all, by eliminating toxins through urine.
The Components of Physical Fitness What is physical fitness? You will receive some very different answers depending upon who you ask. To a person with a medical condition, physical fitness may be a day without pain or a day where they have the energy to walk down to the corner store. To the weekend warrior, it is being able to compete with his friends and still be able to go to work on Monday. To an Olympic calibre gymnast, physical fitness is performing an Iron Cross. They are all right and they are all wrong. For their particular needs, there is an appropriate level of adequate fitness. The decathalete / heptahalete is supposed to represent the ultimate of physical fitness. So that is where we will go. The 5 Components of Physical Fitness 1. This component of physical fitness deals specifically with the performance of the body’s skeletal muscles. Your skeletal muscles contract and stretch in order to produce movement. How they produce that movement is less simple. Next Page…Neuro-Muscular Co-ordination
Supplements 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. In addition, folic acid supplementation in pregnant women is a recommended requirement to protect an unborn child from developing spina bifida. 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. Whole Food vs Synthetic Supplements Designing a Supplement Program Vitamin C
Lymphatic System Healing Back to Reading Room Lymphatic System - Vital to Healing & Good Health copyright 2006 Suzanne E. Sky, L.Ac., MTOM The lymphatic system is vital to our health and very life. What is the lymphatic system? At the cellular level, the lymphatic system is a pathway through which fluid flows from the intercellular spaces into the blood. The lymphatic system helps maintain fluid balance in the tissues. Lymphatic fluid is derived from intercellular fluid that flows into the lymphatics. If the lymphatic system becomes congested, blocked, damaged or severed, fluids can build up in the connective tissue leading to edema. The liver is very permeable to fluids and these flow freely into the liver’s lymphatic system. Since there is no pump for the lymphatic system as the heart is the pump for the blood system, how does the lymph move? 1) contraction of surrounding muscles during activity 2) movement of the body 3) pressure changes in the thorax during respiration 5) arterial pulsations Skin brushing Exercise