The Dark Side of Cardio Alone!

The Dark Side of Cardio Alone!


How Can you become a Jedi Master of Health and Fitness Techniques?

"I know there's still good in you. There's good in you, I can sense it."

Just remember, as tempting as it might be to move over to the Dark Side of your Physical, Spiritual, and Emotional Well being, like all other influences and strategies in life, this is where I hope to persuade you to better habits, traits, attitudes, disciplines, and beliefs around exercise, better health, and nutritional therapies. May the Force be with You Always!

P.S. For Your FREE Amazing Report 'The Dark Side of Cardio Alone' call today 480-212-1947 or email fitnesselementsexpress@yahoo.com or fax request to send it to you snail mail at 623-399-4199 Now!

Sincerely Your Friend in Health & Fitness Eternity,

Natalie Pyles

Fitness & Weight loss Expert, Author, & NSA Speaker

'Gender and Cycling Performance'

Over the last 30 years, both male and female Ironman triathlon times have improved modestly. Performance differences between competing male and female athletes within the individual events of running and swimming have decreased slightly, narrowing the gap. However, as we draw our attention to the cycling event alone, we are seeing this difference in performance slowly increase (Lepers 2008). Women consistently generate lower power output on the bike (38 percent less) and trailed men by 11 percent in cycling time performance in the 2007 World Ironman (Lepers 2008). Males also have a higher absolute power output than their female counterparts when it comes to sprint cycling (Tanaka et al. 1993), even when the data is normalized to total body muscle mass (Bar-Or 1987; Green 1995). This is also the case during longer road cycling with professional male riders averaging around 466 W or 6.7 W/kg (Lucia et al. 1998) and competitive female cyclists averaging around 259 W or 4.26 W/kg (Martin et al. 2001).

However, when power output during sprint cycling is normalized to lower body muscle mass, females are much closer to males (Tanaka et al. 1993). This suggests that one of the main reasons for the increased gender difference in cycling may be total body muscle mass and to a lesser extent, lower extremity muscle mass where localized muscular fatigue is the main determinant of success. Despite the fact that power output normalized to lower body muscle mass is closing between genders, only the top female riders are approaching average male power output values. Males still seem to have a more homogeneous population of riders (the difference between top 10 male riders is much smaller than top 10 female riders) (Perez-Gomez et al. 2008), suggesting that the majority of females are not reaching their lower body muscle mass and thus, power generation potential.

There are two main factors that determine power output in skeletal muscle:

1. Rate of force development
2. Maximal force per cross-sectional area (Malisoux et al. 2006)

According to Stone’s research, women in general have a smaller cross-sectional area of Type IIa and Type IIx muscle fibres than men, and that this may limit power output (2006). This combined with the notion that females may have more compliant (less stiff) muscles than males means that females may have a harder time creating and maintaining peak tension. Because of this, women may also take longer to reach their peak power output and have a greater decline in power output after peak power is reached (Billat et al. 2003).

So what variables have the most influence on rate of force development and maximum force per cross-sectional muscle area of Type II muscles fibers, and as a result... power output? Well, one is genetics and the other is methodology of training. Since none of us seem to have the power (no pun intended) to change genetics, let’s discuss methodology of training.

The three main factors influencing endurance performance are:

1. Maximal aerobic power (VO2 max)
2. Lactate threshold
3. Exercise economy

At the elite level, margin of difference in VO2max (maximal oxygen consumption) and lactate threshold (ability to work at a higher percentage of maximum without exceeding this threshold) between the top cyclists is quite minimal. The bottom line is that female riders are not strong enough. Getting cyclists stronger will ultimately make them more powerful and may even increase their endurance capacity (Anderson 1982). When strength is increased, rate of force development also increases, which improves exercise economy (Osteras et al. 2002). Economy of movement is the amount of muscle activation or energy expenditure at a given load. With strength training, the body reduces the amount of total muscle activation at a given load. This conserves energy, allowing fewer motor units to do the job of driving powerful muscle actions, thus creating more of a reserve for additional work. Economy may make up for a relatively low VO2 max in cyclists and is the variable that is most easily influenced with correct strength training methods (Lucia et al. 2002; Hoff 2002). Paavolainen et al prescribed a wide spectrum of plyometrics and explosive strength training drills and showed enhanced power production as well as improved oxygen consumption in their athletes, albeit they were 5km runners (1999). We see this when comparing amateur and elite cyclists; similar VO2 max levels are seen between the two groups, with cycling economy and gross mechanical efficiency being the difference in performance (Lucia et al. 2002). By increasing lower body strength/power and improving cycling economy via proper biomechanics, technique and posture, we can improve cycling power output and possibly help the girls catch the boys.

But with the same training methods available to both males and females, why are we still faced with this gender difference in cycling performance? It simply boils down to what these athletes are doing in the off season. Female and male athletes respond exactly the same way to strength training protocols and periodization schemes, which means adaptation and responsiveness to a training stimulus is not gender dependent. And with the right choice of exercises, in the correct order, with lengthy rest intervals, strength and power gains are maximized, and hypertrophy is minimized. Female triathletes and cyclists need to get in the weightroom and get stronger and stop fearing that it will add unnecessary bulk to their frames. And the main objective of strength coaches must be to improve the athlete’s rate of force development and maximal force per cross-sectional area.

How do we do this? First we begin with the big picture. During the strength phase of a triathlete or cyclist, the load should be increased in steps of three, not four or five, followed by an unloading step. This loading and unloading should mirror the athlete’s energy system work. There should also be approximately nine to 15 weeks of maximum strength training in the training plan. The duration of this phase is also dependent on whether the athlete has to follow a single or double peak annual periodization plan. Strength training should make up approximately 10 to 15 percent of total training hours. It is recommended that an endurance athlete focus on maximal strength development two times per week to allow for recovery and restoration of muscle glycogen stores.

Next, the athlete enters a power phase where the strength coach can prescribe powerful concentric movements and/or plyometric exercises. It may either precede or coincide with race-pace energy system training. This phase is also relatively short as compared to the maximum strength phase, about four to six weeks in duration. Because the athlete is getting closer to competition, he/she may only train using power methods once per week, depending on the volume and intensity of the energy system work outside of the gym. It should also be noted that the endurance training during this phase may be very intense. If this is the case, special attention must be paid to the microcycle of training so there is adequate time for restoration on energy stores. If the athlete has the physical and adaptive capacity to train twice per week, the joints should be unloaded on the second training session. Power training during this phase should make up approximately five to 10 percent of total training hours.

As mentioned previously, one of the main reasons for the increased gender difference in cycling performance may be lower extremity muscle mass, and thus, the majority of females are not reaching their power generation potential. Consistent and intense strength and power training can be an effective component of the female cyclist’s off season plan when careful consideration is made to timing sessions, loading and unloading weeks as well as optimizing recovery.

References:

1. Bar-Or, O. (1987). The Wingate Anaerobic Test. An Update on Methodology, Reliability and Validity. Sports Medicine, 4(6), 381-394.
2. Billaut. (2003). Maximal intermittent cycling exercise: Effects of Recovery Duration and Gender. Journal of Applied Physiology, 95(4), 1632.
3. Green, S. (1995). Measurement of Anaerobic Work Capacities in Humans. Sports Medicine, 19(1), 32-42.
4. Hoff, J. Helerrud, G.J. (2002). Maximal Strength Training Improves Aerobic Endurance Performance. Scand J of Sports Medicine, 12, 288-295
5. Lepers, R. (2008). Analysis of Hawaii Ironman Performances in Elite Triathletes from 1981 to 2007. Medicine & Science in Sports & Exercise, 40(10), 1828-1834.
6. Lucia, A., Hoyos, J., Perez, M., Santalla, A., & Chicharro, J. L. (2002). Inverse Relationship Between VO2max and Economy/Efficiency in World-Class Cyclists. Medicine & Science in Sports & Exercise, 34(12), 2079-2084.
7. Lucia, A., Pardo, J., Durantez, A., Hoyos, J., & Chicharro, J. L. (1998). Physiological Differences Between Professional and Elite Road Cyclists. International Journal of Sports Medicine, 19(5), 342-348.
8. Malisoux, L., Francaux, M., Nielens, H., & Theisen, D. (2006). Stretch-Shortening Cycle Exercises: An Effective Training Paradigm to Enhance Power Output of Human Single Muscle Fibers. Journal of Applied Physiology, 100(3), 771-779.
9. Martin, D. T., McLean, B., Trewin, C., Lee, H., Victor, J., & Hahn, A. G. (2001). Physiological Characteristics of Nationally Competitive Female Road Cyclists and Demands of Competition. Sports Medicine, 31(7), 469-477.
10. Osteras, H., Helgerud, J., & Hoff, J. (2002). Maximal Strength Training Effects on Force-Velocity and Force-Power Relationships Explain Increases in Aerobic Performance in Humans. European Journal of Applied Physiology, 88(3), 255-263.
11. Perez-Gomez, J., Rodriguez, G. V., Ara, I., Olmedillas, H., Chavarren, J., González-Henriquez, J. J., et al. (2008). Role of Muscle Mass on Sprint Performance: Gender Differences? European Journal of Applied Physiology, 102(6), 685-694.
12. Stone, M. H., Stone, M. E., Sands, W. A., Pierce, K. C., Newton, R. U., Haff, G. G., et al. (2006). Maximum strength and strength training -- A Relationship to Endurance? Strength & Conditioning Journal, 28(3), 44-53.
13. Tanaka, H., Bassett, D. R., Swensen, T. C., & Sampedro, R. M. (1993). Aerobic And Anaerobic Power Characteristics of Competitive Cyclists in the United States Cycling Federation. International Journal of Sports Medicine, 14(6), 334-338.
14. Carmen Bott
    

Forwarded By, Natalie Pyles

Fitness & Nutritional Expert, Author, Speaker

Call Me For Your FREE Consultation Today! 1-800-681-9894 or 480-212-1947 e-mail fitnesselementsassociates@yahoo.com

"What Your Heart Monitor is Trying to Tell You"

There are many ways to gauge your fitness: number of reps, miles run, level of intensity. For those looking to tangibly track their progress, though, one of the most important tools to have is a heart rate monitor, both because it helps people measure their current state of fitness and it provides valuable data to help maximize workouts. Unfortunately, many people who use heart rate monitors don’t understand what the different numbers mean. And they’re not sure how to use those numbers to improve their workouts. So if you’ve shied away from using a heart rate monitor because you’re not sure what it’s all supposed to mean, don’t fret. Here’s how to overcome the two biggest obstacles: understanding the numbers and interpreting them to help measure your fitness.

Get to Know Your Heart Rate Numbers

There are different types of heart rate measurements, and each plays a significant role. Wear your heart rate monitor throughout the day for several days to track and record your normal heart rate data in various states, which include:

* Resting Heart Rate: This is how fast your heart beats while in a complete state of rest, which is best monitored first thing in the morning, while lying horizontally.

* Delta Heart Rate: This is the difference between your heart rate while resting and standing. So to find your delta heart rate, subtract your resting heart rate from your heart rate while standing.

* Heart Rate During Aerobic Activities: Track your heart rate during your favorite activities, such as walking, power walking, jogging, running and cycling. What heart rate does each activity elicit when you’re going easy, moderate or hard? How do you feel when you’re playing a recreational game of tennis versus a competitive game?

* Max Fat Burning: Despite what you may have heard about the fat burning potential of low intensity exercise, your max fat burning zone actually occurs at the upper end of your aerobic zone, about 80 percent of your max heart rate. It’s true that working at a lower level of intensity (50 to 65 percent of your max heart rate) is easier to maintain for an extended period of time (an hour or more), and it also allows you to burn a greater percentage of fat calories as compared to carbohydrate calories. Yet minute for minute, this lower level of exertion burns substantially fewer total calories and thus fewer fat calories overall. It’s at approximately 80 percent of max that you experience the largest total amount of fat being burned during the shortest duration of time. Generally, you’ll be able to hold your max fat burning intensity for at least 30 minutes (longer as you become more fit).

Estimate your max-fat-burning heart rate with this test:

* Choose an activity in which you can maintain a consistent intensity, such as running, cycling, skiing, rowing, etc.
* Warm up for 10 to 15 minutes.
* Increase your intensity to the highest heart rate you can comfortably maintain and then hold it for 10 minutes. You should be able to talk, but your sentences will be short and choppy.
* Active recovery should be three minutes. Keep moving but with light resistance or intensity.
* Return to the highest heart rate you can hold for 10 minutes and maintain it.
* Cool down for five to 10 minutes.
* Average your heart rate from the two vigorous 10 minute sessions to determine your estimated max fat burning. (Note: This number should be equivalent to the one displayed on most aerobic equipment.)

Maximum Heart Rate: This is the maximum number of times your heart can beat in one minute during an all-out effort. As with your other numbers, maximum heart rate is unique to your physiology. You can estimate it using one of several available formulas, but each has its limitations. Here’s one we recommend for most people:

* [210] minus [1/2 your age] minus
* [5 percent of your body weight] plus
* [4 (males)] or [0 (females)]

For example, a 35 year old man who weighs 180 pounds would have a max heart rate of 187.5 (210-17.5-9+4=187.5).

Another way to determine your maximum heart rate is with a submaximal test. Here are two examples of such a test. (Note: Before completing these tests, anyone over the age of 40 should first check with a doctor or qualified trainer.)

* Ladder Talk Test: Select an activity for which you can gradually increase the intensity, such as running, cycling or rowing. Begin at a heart rate of 110 beats per minute and recite something out loud for 30 to 40 seconds. Continue to increase your heart rate until you can no longer comfortably speak. This is your “talk threshold.” Add 40 to this number to determine your estimated maximum heart rate.

* Walk Test: After warming up, walk briskly for five minutes and note your peak (highest) heart rate. Then choose your current fitness level and add the corresponding fitness factor number (see table below) to your peak heart rate for your estimated maximum heart rate.

Fitness Level


Poor


Average


Excellent


Athlete

Fitness Factor


+40


+50


+60


+90

* Recovery Heart Rate: From 75 to 85 percent of your maximum heart rate, slow or stop moving and determine how many beats per minute your heart can drop during both a one minute and a two minute period.

Using Your Heart Rate Numbers

Once you know your normal heart rate numbers, it’s time to do something with them. Being able to interpret and respond to your numbers is critical to determining whether your training program is on target, requires more recovery time or needs to be intensified.

* Resting Heart Rate: A drop in resting heart rate usually equates to an increase in fitness. If you see a rise in your resting heart rate of 10 percent or more above normal, it may indicate you are fatigued, are emotionally stressed or your immune system is under attack.

* Delta Heart Rate: As your fitness improves, your delta heart rate will also decrease. This provides you with the confidence that your training program has sufficient stress and recovery to allow your body to get stronger. If you notice a rise in your delta heart rate, it could be a result of overtraining, stress, lack of sleep, a cold or virus or new medication.

* Heart Rate During Aerobic Activities: As you become more fit, your heart rate will decline at various workloads, and during vigorous activities, you will be able to maintain a higher heart rate. If your heart rate becomes higher than normal for the same workload, then you need to find out why (e.g., dehydration, medication, lack of recovery, temperature, humidity, etc.).

* Max Fat Burning: Most beginners find that their max fat burning is between 70 and 80 percent of their maximum heart rate. (In comparison, seasoned athletes usually have a threshold between 85 and 90 percent of maximum heart rate.) As your fitness increases, you will move your max fat burning closer to your maximum heart rate. Over time, you will also be able to sustain the intensity for a longer period. For example, someone just beginning an exercise program may be able to hold his or her max fat burning rate for 15 minutes, whereas a seasoned athlete will be able to hold his or hers for approximately 60 minutes. To raise your max fat burning rate, you need to overload your cardiovascular system by working out once or twice a week around and above this intensity. It could be in the form of a tempo workout, time trials or long intervals, where you work out vigorously for five minutes, then easily for two minutes and repeat the cycle several times.

* Maximum Heart Rate: A higher maximum heart rate does not indicate greater fitness, nor does a lower maximum heart rate represent less fitness. Your maximum heart rate remains relatively stable during your life when you maintain a regular training regimen. It also is sport specific. For example, maximum heart rate in swimming tends to be lower than cycling, cycling lower than running and running lower than cross country skiing. Maximum heart rate is largely dependent on the amount of muscle mass involved, your body position and supporting structure. If you’re involved in multiple activities, take the time to determine your maximum heart rate for each. It’s recommended that you assess it at least a couple of times each year.

* Recovery Heart Rate: Your heart will recover more quickly as you become more fit. A recovery heart rate of 25 to 30 beats in one minute is a good score, and 50 to 60 beats in one minute is considered excellent. You should monitor your one minute and two minute recovery heart rate at least twice weekly to gauge whether your fitness level is improving. If it’s not, then you may need to alter your workouts so they’re more demanding.

Of course, there is much more to heart rate training than running formulas. But understanding your personal numbers is the first step toward taking your fitness to the next level... and beyond!

References: Sally Edwards

Forwarded By, Natalie Pyles

Fitness & Nutritional Expert, Author, Speaker

Call Me For Your FREE Consultation Today! 1-800-681-9894 or e-mail fitnesselementsassociates@yahoo.com

"How To Incorporate A Holistic Approach to Injury - Part 3"

In this, the third and final installment in this series, Paul discusses his system of prioritizing your approach to rehabilitation and revitalization of body/mind systems.

Movement that Matters

Today, there are many philosophical and mechanical approaches to treating injuries and developing exercise programs for health or performance. Unfortunately for the public, the majority of these approaches still operate on the illusion that the musculoskeletal system is an isolated system that runs all by itself. Since we know for absolute sure that this is far from the truth, prior to assessing a client or patient’s ability to move and perform general motor tasks, practitioners should have:

* Completed an investigation of diet, lifestyle factors, hormonal and visceral health within the framework of the six major classifications of stressors (see Figure 1 in Part 1).
* Looked for reptilian stressors that correlate with the patients symptom profile and behavior patterns (see Figure 2 in Part 1).
* Completed the survival totem pole assessment (Figure 4 in Part 2) to identify potential problems in any of the body’s major control centers, understanding that the hierarchical structure of neurological control allows for the sacrifice of subordinate structures on the totem pole. Included in the survival totem pole assessment is a very comprehensive assessment of length/tension relationships, joint motion, core stabilizer system function assessments and special testing for potential impingement of the CNS.

After gathering key systems information, the next step is to complete the Primal Pattern (PP) assessment. The PP assessment is based on research into human development. A study of the general evolution of species and the evolution of man suggests that we are what we are today because of the selective pressures of Nature. Through extensive clinical observation and empirical research, I have concluded that to survive in the wild (which was our home for greater than 99.9 percent of human evolution), humans would have had to have been proficient at the following movements while unsupported on our own feet:

* Squatting
* Lunging
* Bending
* Pushing
* Pulling
* Twisting (such as throwing)
* Gait:
o Walk
o Jog
o Sprint

It became evident early in my career that athletes, laborers and people in general were commonly injured when forced by their environment to perform movement patterns they couldn’t perform well. I also noted that anyone who couldn’t perform a PP movement with good form was at greater risk of injury because PPs serve as a working foundation from which a plethora of other movements are built (i.e., throwing a ball, which is a lunge coupled with a twist and a push).

A typical example is the laborer who hurts his back while squatting down to pick up a heavy object (heavy being relative to the individual's level of conditioning). Upon consulting a physician or typical rehabilitation professional, he is told he shouldn’t squat because it is dangerous for the back, and he is told he should hereafter avoid squatting! This scenario presents a common problem in that squatting is a Primal Pattern. As an PP, it is almost impossible to escape the environmental demand to execute the movement. You squat to sit in a chair, get into a car, get on and off the toilet (which used to be on the ground), dress small children, pick up a five gallon bottle of water for the dispenser... we squat all the time!

With extensive knowledge of how to perform PP assessments and how to modify the assessment techniques to better suit each person’s specific work, sport or recreational environment, you will then gather relevant data. After completing the PP assessment, the next task is prioritizing the combined findings of the entire evaluation process.

Determine Your Physiological Load and Prioritize

Having completed a very thorough assessment of your client’s physical-emotional-mental and spiritual stressors in the format described previously, we will have gathered a significant amount of relevant data. While this information is critical for developing a coaching and treatment strategy, there is commonly much that needs to be corrected, and the client can become overwhelmed. It is also my experience that less experienced health care professionals can also become overwhelmed by the volume and diversity of challenges presented by most clients! It is for this reason that I developed the Physiological Load Assessment (PLA) form (see Figure 5 below). The PLA allows the practitioner the opportunity to empower a client/patient by letting him see what are usually obvious changes that need to be made to achieve function and vitality.



Figure 5


The process begins by listing all key stressors in their relevant columns. For example, any musculoskeletal complaints would be listed above the “Physical – Musculoskeletal” column, while any relevant visceral findings or hormonal findings would go above their columns respectively.
You then need to explain to the client that the body shares it’s stressors to protect it's self from accumulating too much energy in any given system or tissue, the result of which would be dis-ease! With this understanding, we can look at the number of stress inputs above each of the columns (represented by one of the sinks that are plumbed together) and collectively agree as to which system is potentially the greatest source of stress or aberrant energy.

After the client understands that body systems all share their stress, creating a total stress picture (see Figure 1 in Part 1 to appreciate how the body totals stressors), and they understand which system is under the greatest load, the practitioner must decide which self help options will most effectively alleviate the stressors loading the body systems. As the practitioner decides what self help methods will be most advantageous for the client’s specific needs, they are listed below each of the systems (sinks named after systems). Through this process, the patient usually begins to see a pattern emerge. For example, diet is commonly listed under each system sink as an important means of alleviating stress. Common options to alleviate stress include:

* Diet
* Circadian rhythm management
* Hydration
* Stretching
* Self help courses for improved mental/emotional/spiritual understanding
* Exercise programs or exercise program modifications
* Specific therapies or specialists such as:
o Detoxification procedures
o Hormonal testing and balancing (Biohealth Diagnostics!)
o Tai Chi, Chi Gong or Yoga lessons
o Feldenkrais or Alexander lessons
o Body work options such as sports massage, Rolfing or trigger point therapy
o Breathing lessons from an expert (I often use voice coaches)
o Psychologist
o Marriage or relationship counseling
o Financial planning
o Seeking council to overcome addiction

Don't Treat the Disease, Treat the Person!

While the current medical model is heavily slanted toward what I call "this for that" treatment, or the “Band-Aid Effect,” I think the current statistics on disease show that the model is failing drastically! As I often tell my patients, we evolved in the wild without drugs and doctors and we did so without near the prevalence of disease. Therefore, the greatest healer of all must be within us! The goal is always to coach the person with the disease, not treat the disease that has the person. Simply stated, disease is a symptom. It is not a cause.

When the clinician or therapist identifies which of the foundation principles are not being lived by, a structured plan should be built and agreed upon by the client to bring him into a resource state, balance or harmony. Foundation treatment principles include:

* Good diet
o Eating correctly for your metabolic type
o Eat organic foods
o Rotate foods on a four day cycle for food variety and decreased immune stress
* Adequate daily water intake
* Adequate exercise
o Work hard and rest hard!
o Working-out vs. working in
* Adequate rest and living in accordance with a natural sleep/wake cycle
* Live with a purpose! Have goals to improve:
o Physical health
o Emotional health
o Mental health
o Spiritual health

In conclusion, this system of assessment uses a holistic approach. This approach can help your clients achieve the ease and the life they’ve always wanted! All practitioners should carefully assess a client’s overall physiological load and identify any red flags that may require specific medical attention or tests. Implementing a personalized treatment plan to address stress, diet, exercise and related lifestyle factors flows out of the comprehensive assessment. Further, each client should be respected as a unique human being with unique challenges. There are no cookie-cutter approaches where you can try to fit the client into a standard mold. We use a careful system of assessment tools and questionnaires based upon interrelated physical, emotional, mental and spiritual systems of the human. This approach maximizes each client’s probability of achieving actual recovery leading to a state of vitality and well being.

It is the dream of all fitness professionals that their clients reach independence, becoming truly functional individuals as soon as possible. Using the principles described in this article series will help you to realize this dream!

References:

1. Connolly, Ceci. March 29, 2002. Pharmaceutical Spending Continues Steady Increase. Washington Post, p. A09.
2. http://www.mercola.com
3. MacLean, Paul. (2002). The Evolutionary Neuroethology of Paul MacLean: Convergences and Frontiers. Ed: Gerald A Cory, Jr., and Russell Gardner, Jr. Praeger, Westport, Connecticut.
4. Pearce, Joseph Chilton. (2002). The Biology of Transcendence: A Blueprint of the Human Spirit. Park Street Press.
5. Paul Check

Forwarded By, Natalie Pyles

Fitness & Nutrition Expert, Author, Speaker