December 2009 Tips and Tidbits

Training Tip

of the month:

Use Full Range of Motion

Many bodybuilders like to incorporate partial reps and limited range lifts into their routines. The problem with these techniques is that a lot of muscle goes unworked. To get the most from every rep, use full range of motion—but without resting between each rep. Full range of motion activates more muscle fibers. By using full range of motion, you also work your synergistic muscles (those muscles which assist or stabilize the muscle producing the primary
action).

nutrition Tip

of the month:

Because the human body cannot store much carbohydrate, it’s very important, especially for athletes, to regularly consume a diet high in complex carbohydrates to fuel the body. Many experiments indicate that carbohydrate is the body’s preferred fuel during exercise. More than 99% of the carbohydrate is used in the body to form adenosine triphosphate, or ATP, which is the fuel source used directly by the muscles to power contractions. ATP is not stored by the body so it must be constantly produced from the aerobic metabolism of carbohydrates, fatty acids, and amino acids (aerobic means “with oxygen”).

Question

of the month:

Question: I need some help choosing the right complex carbohydrates for my nutrition plan. Which foods would be the best choices?

Answer: We divide complex carbohydrates into two categories: starchy carbs and fibrous carbs. Starchy carbohydrates include such foods as potatoes, sweet potatoes, corn, rice, oatmeal, and other unrefined cereals, beans and legumes. In addition to supplying vitamins, minerals and antioxidants, these foods give you energy to train and the ability to recover quickly.

Fibrous carbs include asparagus, broccoli, cauliflower, green beans, spinach, salad vegetables, and other high fiber, low calorie vegetables. Besides providing fiber, these foods also supply an abundant amount of vitamins, minerals, electrolytes and antioxidants. During pre-contest dieting, you can adjust your intake of starchy carbs and fibrous carbs to help burn more bodyfat.

Breaking News

Fitness & Nutrition

Strength Training Is an Antidote
to Muscle Loss

Resistance or “strength” training has repeatedly been shown to be a safe and effective method of reversing sarcopenia, or muscle loss, in the elderly. The condition actually starts around age 45, when muscle mass begins to decline at a rate of about 1 percent per year. Scientists funded by the Agricultural Research Service have been studying the factors involved in gradual muscle loss
since 1988.

While older adults need strength training to maintain their muscle mass, exercise can also help reduce the risk and symptoms of many chronic diseases, such as arthritis, coronary artery disease, diabetes, frailty, obesity and osteoporosis. Exercise is by definition different from moderate physical activity. Actual exercise–by design–improves the five key components of physical fitness: muscle strength, muscle endurance, body composition, cardio-respiratory endurance and flexibility.

The findings show that in a group of volunteers with osteoarthritis, a joint disease, muscle strength increased by 14 percent and balance improved by 55 percent after a 12-week strength-training program. Flexibility also improved by 17 percent, and pain, based on self reports, decreased by 30 percent.

- Rosalie Marion Bliss, May 2005, Agricultural Research Service, USDA

Quick Tip

of the month:

Taking in the proper amounts of calcium, whether from food sources or supplements, along with daily physical activity and weight bearing exercises, can help to maintain a healthy bone density, which is especially important for females. Be sure you are also getting enough vitamin D, which helps your body absorb calcium.

Dominique’s

Time Cruncher

ÚBuy pre-made spice mixes instead of spending extra time to mix all your own spices together while cooking. You can find many different varieties, like Italian spices, Curry blends, Cajun seasoning, Jamaican Jerk seasoning and Mexican spice mix. Be sure to watch out for the amount of sodium in the mix!