Saturday, December 29, 2007

STEROIDS (Performance Enhancement Drugs)

According to the Office of National Drug Control Policy (USA) Each day, more than 8,000 kids try an illegal drug for the first time. One in four 12th graders is a current drug user; among 8th graders, the rate is approximately one in ten. Also, an increasing number of youth are illegally using steroids to enhance athletic performance. Performance-enhancing drugs pose a significant risk to the health of athletes, especially young ones.

Something we should be concerned before the craze hits this community. We have been addressing the use of narcotics in this community and yet sports drugs (steroids) are something our athletes are not aware of.

Below are some side effects of doping with steroids.

  • cancer of the liver, prostate, kidney
  • reduction in HDL the "good" cholesterol
  • high blood pressure
  • enlarged prostate
  • liver damage
  • aggressive behavior
  • post-use depression
  • aching joints
  • injury to tendons, ligaments, and muscles
  • blood coagulation disorders
  • HIV disease from sharing needles
  • acne, swelling of feet or ankles
  • nosebleeds
  • reduced libido
  • increased sex drive
  • increased fatty deposits
  • heart arrhythmia's
  • stunted growth in immature individuals
  • breast growth in males
  • reduced sperm count
  • shrinking of the testicles
  • baldness
  • body hair growth in female
  • masculinization, clitoral enlargement and breast reduction in females

Why athletes use steroids …

Most of them use steroids as they believe that steroids will give them a winning edge, in developing strength, power, muscle growth and recovery from intense workouts.

Fuller and LaFountain (1987) found that athletes rationalized their use by trying to justify that using steroids caused no harm either to themselves or to others. Also, individuals perceived their competitors were taking anabolic drugs, so they needed to use to compete at the same level.

Some individuals use steroids because they perceive that increased muscle mass improves their appearance (Yesalis, 1998).

Mottram (1996) has suggested that social norms about "bigger being better," feelings of inadequacy, and low self-esteem may influence the younger generation's use of steroids.

The sports world has gone so far that everything which matters for the athletes is winning, with or without drugs. Imagine the world most prestigious sporting event “Olympics” how many of us can identify athletes competing using performance enhancement drugs? Look at the Mr. Universe Bodybuilding Championships when the line up is made how many of us can identify athletes on steroids, when we watch the Tour De France cycling race we see the strength of the athletes but do we know how many of them are on drugs.

The use of steroid starts as a young athlete, therefore we as trainers, and parent need to be aware, we need to be in a position to explain our athletes the side effect and the harm which may cause to human body by using performance enhancement drugs.

The International Olympic Committee (IOC) has strict standards of testing for these substances when participating in any regional or international games, having a testing procedure to catch the culprits is not the solution, we need to educate our young athletes, to live and win drug free. We should not estimate that our community is totally free from sports drugs. We need to be alert before the deadly craze hit our young athletes.

Reference:

1 -Sports Drug Review, Office of National Drug Control Policy (United States of America)
2 - Drugs in Sports Journal, Trinity College, Perth, Western Australia
3 - Sports Drug Review, Australian Sports Anti Doping Authority (ASADA)

- A HAPPY NEW YEAR TO ALL OF YOU -

Thursday, December 27, 2007

MRf 100,000 for Mr. Maldives 2008

Mr. Maldives 2007 athletes from Male' Fitness Club

This is amazing news from Bodybuilding Federation of Maldives. According to the local newspaper Haveeru Mr. Mohamed Haleem (Kesto) Vice Chairman of Bodybuilding Federation of Maldives revealed that the next Mr. Maldives will be awarded with the largest sum of money an individual winner is ever awarded in this country, Mrf 100,000 (One Hundred Thousand).

The news also mentioned that the famous bodybuilding icons like Mr. Mohamed Afrah, Mr. Ali Abdulla (Body Alla) will do a come back to defend the title. As far as my thinking goes I believe that Mr. Ahmed Shakir and Mr. Mohamed Ibrahim who also had won the title before will appear on stage again as the reward looks interesting.

Looking into the history of this competition if Afrah, Alla & Shakir competes on this challenge it will be a fight to remember as if anyone of these three individuals wins he will be declared the best in this country. As all three of them has won the title twice and will be competing to win it for the third time.

One time winner Mr. Mohamed Ibrahim is also someone one to watch out, his symmetry, definition and posing ability will put the rest of the competitors in a thinking position. Present Mr. Maldives Mr. Mohamed Rasheed will compete to defend the title with these past winners; his perfection on definition and his courage is hard to beat.

For Male’ Fitness Club, the present team who competed in the 2007 competition will be back with more freaky muscles, with more new comers who will challenge the experienced. At the end of 2006 Mr. Maldives event we took a team of 10 athletes and only 04 could make it to the competition floor due to several reason.

The trainers team of MFC will work with the competitors of Male’ Fitness Club to win this title, while we choose our athletes we look into the spirit of sportsmanship. We need more new comers like the present team who are hungry to win, who are disciplined to follow the hard and fast rules of training, who are willing to feel the pain of training and the glory of winning.

We do it as a team … and we are confident with the Team MFC

News: Haveeru
Photo: Nazeeh

Saturday, December 22, 2007

Male' Fitness Club athlete wins Mr. Maldives

Photo: Nazeeh

Photo: Shafraz

Congratulations Mr. Maldives 2007 Mohamed Rasheed (Rachey)


Friday, December 21, 2007

Mr. Maldives 2007

The sport of bodybuilding (at the competitive level) was introduced to Maldives during 1999, it was the birth of Mr. Maldives. The Bodybuilding Federation of Maldives (BBFM) was founded by Mr. M W Deen, Late Mr. Adam Haleem, and Mr. Mohamed Haleem (Kesto).

The sport of bodybuilding was developed by the administration of Mr. Mohamed Haleem (Kesto), he has performed in the bodybuilding administration at top level and his administration has produced fantastic results in International Competitions at regional level. I can still remember the moment I announced the first GOLD MEDAL for Maldives at Kathmandu, Nepal in the South Asian Championship where I got the opportunity to be the stage judge. All credit goes to Kesto and his team for winning glory for this country.

It was a privilege to get this opportunity to work as the administrator for this years Mr. Maldives competition. This can be called a payback to where my fitness career started.

During the last one month working for this years competition I have noted some points to consider for further development of bodybuilding in the country.

1 - A youth development program to identify talent (preferably introducing weight training to secondary schools, identify genetically potential youth for the sport)

2 - A structured ranking system for the competing bodybuilders (Example: A National Team to be selected at the end of every National Championships)

3 - Develop a Technical Development Committee consisting with top trainers, and specialists on Sports Science, Physiology, Sport Psychology, & Human Movement. Where this team will research and develop plans for youth and existing top athletes.

4 - Produce a year round calendar where the athletes will work for charity, fundraising and promotion of bodybuilding in the country

I have never wanted to be an administrator of bodybuilding, as I consider being an administrator directly interferes with my expertise field as a trainer. No hard feelings … I took the job to lead the administrations of this year’s championship with the request of my good friend, although I believe I am the least qualified for this job.

In the future I do not plan to be an administrator in bodybuilding but be the same old teacher and personal trainer, the work I admire and want to do. It has been a pleasure to be around since 1999 and will be but from now I move directly to home ground of bodybuilding the WEIGHT ROOM. Training champions is what I do and what I dream.

All of you are invited to Mr. Maldives 2007 at Maldives Center for Social Education (MCSE) today 21st December 2007 at 20.45Hrs, Hope it will be a fine show.

Sunday, December 16, 2007

Q & A - 4

Question: In the DhiFM program DhiFM Doctor you were asked if you have joined Victory Sports Club as a trainer, you did not answer the question on the show. why?

Answer: I did answer the question, few first division football teams are interested in my service as their trainer, we are on the negotiation phase at the moment. If an attractive offer works out I will work with a team in the coming season 2008. For me I have my business Male’ Fitness Club Pvt Ltd, a teaching career and police physical training consultancy, if I can find time out of these I am interested in working for football in this country as it is the number one sport here.

Question: After the appointment of interim executive committee of Football Association of Maldives the news reported that all other even the General Secretary has lost his post. What is the present status of Technical Development Committee? Is it functioning now?

Answer: I have not been informed by FAM if the TDC is dismissed or not, also not been called for a TDC meeting since the appointment of new interim committee. And to tell you the truth I have no knowledge on what’s going on in FAM on this transition process. But I can assure I am available for service on my expertise area if they require.

Question: I am a 35 old women wanting to start exercising. I want to buy some home use equipments. What do you recommend?

Answer: A home use treadmill, a Gym Ball, a Medicine Ball and an exercise mat.

Question: I have done a fitness assessment lately from a local gym (name of the gym withheld), after the assessment my results states my flexibility is poor. The test conducted was called SIT and REACH according to the trainer. Can you explain how flexibility is measured in this test?

Answer: Flexibility best defined as “the range of movement in one or more joints”. The assessment which you mentioned (SIT & REACH) is a flexibility assessment which measures the muscle elasticity of Hamstrings, Back (Erector Spinae) and muscles in the arms (biceps). When this test is conducted the results is based on the elasticity of all the muscle groups mentioned. On my openion this is not the best test to conduct to assess flexibility as it give a result based on three or more muscle groups together. It is advisable to measure flexibility of single muscle groups separately with instructor assessing each muscle group related to a joint separately whilst the muscles are relaxed. This way you could identify the muscle group with poor flexibility, in a sit and reach test you can only predict it to be hamstring, lower back or biceps.

Question: Lately while browsing internet I got to know “pace running”, is this an effective method of jogging.

Answer: Absolutely yes, pace running is a very good method of cardiovascular training. The concept is you have to maintain the same speed (pace) through out the jog. The intensity is high but it’s a fantastic method, especially for athletes.

Question: I feel a pain in front of my lower leg when I increase the time of my jog, why does this happen?

Answer: It’s called shin splints, refer to my article shin splints , which gives you the cause and the rehab process.

Tuesday, December 11, 2007

GOAL KEEPER IMRAN FIT TO PLAY

On the 21st July I started rehabilitation process of Goal Keeper Imran (No:1 Goal Keeper of Maldivian National Team & Victory Sports Club). On the post I wrote regarding his rehabilitation I mentioned that his rehabilitation process will take estimated 4 ½ Months.

Today I have concluded his rehabilitation process and he is fit to play. From day one of rehab process (21st July) it took 4 months and 19 days for the total process until today (11th December). All credit goes to Imran for his dedication and effort on training.

Following rapture on his Anterior Cruciate Ligament (ACL) and a sprain in Lateral Colleteral Ligament he did an Anterior Cruciate Liagment reconstruction which needed him a proper strength and conditioning phase to bring him back to field.

When I started his rehabilitation process I had pressure, as he was a requirement for the National Team in SAFF championship which was scheduled for mid December at that time (later delayed to mid 2008). For him to play the SAFF championship was always secondary, the priority was for him to be 100% fit for the game.

Imran has been a dedicated and disciplined athlete, We have had a close rapport during the past 4 ½ months which helped him to undertake his training as scheduled. Below are some stats which he has been tested for.

100m Sprint: 13 Seconds
400m Sprint: 1 Minute 03 Seconds
5000m Run: 23 Minutes

6RM Squats: 90Kg
6RM Leg Press: 125Kg

After the intense training for the last 4 ½ months he will be taking a rest for 10 days. After 10 days we will be continuing his off season training till his club starts training for next season.

At this point I would like to congratulate Imran for his effort, discipline and determination during the phase of training. I am confident he will remain the No:1 Goal keeper in Maldives through out his career.

More to come from him …

Friday, December 7, 2007

DETOXIFICATION FOR SUBSTANCE ABUSE

Drugs!! A world wide dilemma, imagine of a person you love who have been in this, imagine thousand of young people both male and female who are suffering, imagine how many of them are dying in young age.

Let’s WAKE UP … be part of the Wake Up movement ...

We need to find a solution for this, yeah I guess prevention is something we should do but we cannot leave behind the addicts and say they are not a part of this society. Detoxification is a hard job but it’s proven that a program does work.

People abuse substances such as drugs, alcohol for diverse and complex reasons, but it is clear that our society pays a significant cost. This substance abuse results in direct damage to health and physical trauma.

This poor habit of substance abuse begins in childhood or it can be called the teens. The main reasons identified by professionals are:

1 - Chaotic home environment
2 - Ineffective parenting
3 - Lack of nurturing and parental attachment

Factors related to a child’s socialization outside the family may also increase risk of drug abuse.

1 - Inappropriately aggressive or shy behavior in the classroom
2 - Poor social coping skills
3 - Poor school performance
4 - Association with a deviant peer group
5 - Perception of approval of drug use behavior

Can exercise help the detoxification process?

The detoxification program developed by Hubbard is aimed at mobilizing and eliminating foreign compounds, especially those stored in the fat. Components include:

1 - Exercise, preferably running, to stimulate circulation and enhance the turnover of fats.

2 - Prescribed periods in a low temperature sauna to promote sweating.

3 - An exact regimen of vitamin and mineral intake. Niacin in gradually increasing doses is used to transiently increase fat mobilization. Vitamin and mineral supplements are included to replace vitamins, minerals and electrolytes lost during increased sweating and to correct any nutritional deficiencies.

4 - Sufficient liquids to offset the loss of body fluids through sweating.

5 - A regular diet including plenty of fresh vegetables.

6 - A properly ordered personal schedule which provides the person with the normally required amount of sleep.

Clients are on this program up to 5 hours per day, every day, until program completion. Daily aerobic exercise is followed by frequent periods in a low-heat (60-80 °C) sauna. The program is pursued individually until a stable clinical improvement is achieved, generally from 4 to 28 days.

I stand to help the addicts as I believe it’s a social responsibility for me as a Personal Trainer.

Friday, November 30, 2007

Resource Blog for Students & Trainers

I have uploaded a resource blog for my students and trainers in the sports & fitness industry. As a sports and fitness educator I beleieve it's my duty to publish information, and study materials for my students.

Please take a moment to visit the blog.

http://zinaan.wordpress.com/
As all of you would understand that this blog come with training articles for everyone. The use of the Resource Blog helps me to publish more technical information required for trainers and students who take personal training as a career.
Thanks you

Monday, November 26, 2007

IS SEX A GOOD EXERCISE?

Believe it or not studies indicate that there is a direct correlation with between physical inactivity and a lack of potency. So if you say health and fitness are not good enough reasons to exercise, why not exercise to improve your sex life. Exercises do help you to look good, feel better and of course now it’s proved to increase potency.

Here is what you need …

1 – For passionate sex you’ll need some cardio endurance, if you would not want to bonk out half way go on and do some cardio exercise (swimming, walking, jogging) 3 to 4 times weekly.

2 – For unusual positioning you need some conditioning of your body! For this you need to lift some light weights on with more repetition (usually more than 15 reps). Some recommended exercises are compound multi joint exercises like squats, deadlifts, bent over rows, clean and presses.

3 – Now here is a deal … if you would want to hold yourself in a position for long, you need a muscular strength. You’re muscles goes under a static contraction while you hold long in one position. For this purpose you need to work and develop strength, lift heavier with few repetitions (usually 6 or less reps).

4 – Flexibility is vital as I always say, if you would want to go into a different position without much commotion train to improve your flexibility after every workout. Flexibility is something we all neglect in all workouts. Stretch all you muscles holding each stretch from 15 to 20 seconds.

So design a workout program which includes some cardio work, endurance/strength training, with lots of flexibility work.

Another study indicates that man who had sex at least three times a week cut their risk of heart attack in half. Surprising?

Researchers started out studying the benefits of vigorous exercise, looking at an activity lasting 20 minutes or longer and making the exerciser sweaty or out of breath. Most of the men they questioned thought that sex fit this description just as well as soccer.

This surprised the scientists, but they decided to study the issue. About 2,400 men in the town of Caerphilly in Wales were questioned about their habits, including how often they had sex? Once, twice or three times a week or more. Then they were followed up for ten years. Those who reported the most frequent sexual activity were only half as likely to suffer a stroke or heart attack during that time.

At this point the doctors who carried out the study concluded that sex itself is a good exercise. Don’t forget that sex burns calories! Calories are calories right?

A 60kg person burns about 07 calories per five minutes of vigorous sex. If you claim to be strong enough, keep it up for 2 hours and you’ll burn 177 calories, don’t you think its good enough to burn those calories of the chips you ate while watching TV after dinner.

Exercise to improve potency, have sex to burn calories, look good and reduces the risk of CHD (coronary heart disease) … amazing isn’t it?

Reference: Exercise and Sex, Journal of Exercise Science, 2004

Friday, November 23, 2007

ABS – OLUTELY

Wash board abs are rear and all the regular exercisers out there work for it and surprisingly it doesn’t come out easily. It is common that people do hundreds of sit-ups, leg raises or any other abdominal exercises after a gym workout to discover their way close to the dream. But ask yourself why do you do it after workout when it’s what you badly want, why can’t you do it in the beginning of a workout? Why do you do loads repetitions unlike any other body part, is doing more repetition making it any closer to the six packs?

Take a look at what can be some negative effects on doing hundred of repetitions targeting the abdominals.

1-Overtraining – which may have reverse effect on responding to exercise

2-Postural problem as when muscles are given continuous tension it shortens and the opposing muscle lengthens, here as the abdominals shortens (with overloading) your lower back (erector spinae) lengthens, imagine what an impact that will create on your posture.

Also some reasons why people workout their abs always at the end of a workout session.

1- A traditional way of belief that all abdominal work should be done after workout
2- Can have ample amount of time to do abdominals

Get away from all these beliefs and hundred of repetitions, look at how you can effectively workout the abs.

The important part is you treat your abdominals as you treat any other muscle in the body, that is to say that you need to work your abs just the same as you workout your most favorite body parts like chest, bicep!! This may sound very different but it’s a fact that abdominal muscles respond best when it is treated as any other muscle or muscle groups in the body.

A good way to work abdominals is taking two days from your 6 days weekly workout cycle where you fully concentrate on abs with some cardiovascular work. Also remember stretching out the abs is vital to maintain good posture and definition in the abs.

Try to fit in this routine twice a week and see the difference.

5 - 10 minutes warm up (on any Cardio machine or a small exercise to music warm up routine)
30 seconds one leg standing with a bar rested on upper traps
(Alternate legs and work 3 times for 30 seconds on each leg)
2 setsx12 reps Swiss ball crunches
2 setsx12 reps Medicine ball twist crunch
2 setsx12 reps Back extension (with added weight)
20 minutes Cardio workout (i.e. jogs, walk or cross training)

Full body stretching maintaining each stretch for minimum 10 seconds

Good luck on your Ab workouts …

Thursday, November 15, 2007

GLOBAL DIABETES WALK







I was honored to be offered to instruct the stretch routine of the GLOBAL DIABETES WALK (First United Nations Observed Worlds Diabetes day, 14 November 2007).

The walk was organized by the Diabetes & Cancer Society of Maldives, the event started from track grounds of Kulhuvaru Ekuveni , where all the participants of this walk gathered for a full stretch routine. After the stretch routine the participants marched to Henveiru Artificial Beach where a fantastic group exercise session was demonstrated by Heat Fitness Center.

Minister of Youth and Sports Mr. Mohamed Waheed Deen, Minister of Health Mr. Ilyas Ibrahim, Senior Deputy Commissioner of Police Abdul Shukoor Abdulla & Assistant Commissioner of Police Hussain Shakir participated in this walk.

It was an honor to stand on the stage instructing the stretching routine for more than 1000 participants in this global diabetes walk. Most of all to stand on that platform in front of Mr. Deen who invested on my studies and make my promise to him live by being there to help the people of Maldives.

Monday, November 12, 2007

PERSONAL TRAINER LIVE on 95.6 CAPITAL RADIO


Welcome to CAPITAL RADIO, Personal Trainer Live. This program is an interactive radio show on health, exercise and sports training and nutrition.

The program is scheduled on every Friday 6.00pm to 7.30pm and Monday 2.30pm to 3.30pm. I will be on air at your favorite radio channel to answer your questions on issues regarding fitness.

The debut program will be on air at 2.30pm to 3.30pm today 12th November. The main theme for this first show is “getting started for a healthy lifestyle”

This is the first ever live radio show I am going to do; I am pretty excited also a bit nervous as it’s my first one. I hope it will go smoothly and will get better day by day.

Many thanks to my buddy who named this program as “Personal Trainer Live”

You can listen to the program on http://www.capital956.fm/

Stay tuned,

Friday, November 9, 2007

WATCH OUT FOR ME …


Name: Ali Shareef (Ayya)
Offseason: 68Kg
Competition: 59Kg
History: Training Since August 2006, No competition history

Ayya used to be a same old recreational exerciser at MFC, those days I saw him as a good runner who runs at maximum speed on the treadmill. At my first glance I thought he was a sprinter in like 100m or 200m. He was that good whilst running on the machine.

At the end of the Mr. Maldives 2006, I asked my fellow instructors who works at MFC to choose a team to train for Mr. Maldives 2007. I was surprised to see Ayya among the group who took interest to become bodybuilders. Well his decision was very right.

He weighed only 47Kgs when he decided that he will take on stage at the Mr. Maldives 2007, after implementing his off season training routine to increase muscle mass I saw the discipline of this great athlete. His weight went up from week to week and finally I was convinced that he could be a great bodybuilder in the future. Well after 8 months of training he reached a weight of 68Kgs which is a 21Kg above his normal weight. That is a tough task and he deserves credit for his hard work.

Ayya confirms that he will be on stage to give the competitors at the fly weight category a tough time, and I am confident that he will. His pre season training began a month ago and the definition on his body is near perfect now. He will be all ripped for December.

I am confident, Ayya says watch out for me… be there!!

Wednesday, November 7, 2007

I AM READY FOR THE BATTLE


Name: Ahmed Rasheed (Rachey)
Off Season: 70Kg
Competition: 64Kg
History: 5 Years of dedicated training, 01 year competition history

Rasheed (Rachey) first appeared on a bodybuilding stage last year (2006) on the flyweight (below 60kg) category, on days that Male’ Fitness Club (MFC) was not famous for bodybuilding I created this great talent to compete the top level bodybuilders in the country. Well he did impress all the judges on the panel with his symmetry and definition. As 2006 was his first ever competition he had a bit of stage fear and stiffness which lead him to perform below judges expectations and was placed 02nd in his weight category.

Since 2006 Mr. Maldives ended we have been working to develop his main weak areas, working to develop his flexibility issues and to loosen up his tight muscles, he will be on stage with more muscles, definition and perfect symmetry to give the biggest fight to win the title.

His pre season training routine:

Day 1
Morning: Indoor Rowing (30 Minutes)
Evening: Legs
Day 2
Morning: Walk (40 minutes) & Abdominals
Evening: Chest & Biceps
Day 3
Morning: Indoor Rowing (30 Minutes)
Evening: Back & Triceps
Day 4
Morning: Walk (40 Minutes) & Abdominals
Evening: Shoulders & Forearms

Cycle repeats from the 5th day giving Friday as full day rest/recovery for him.

Mainly athletes who compete in the bodybuilding competitions go on strict diets o3 months before the competition, but I have not implemented dietary changes for rachey as the athlete maintains a state of readiness and definition in his body through out the year. Rachey will follow strict diet for only a week from the competition date.

Rachey will be tough to beat in the upcoming Mr. Maldives 2007

Sunday, November 4, 2007

WEIGHT LIFTING ARRIVES IN MALDIVES

Rachey on his winning deadlift, the intensity is seen on his expression whilst he lifts a wopping 270% of his body weight which is 170kg / 374Lbs.

Maldives has stepped officially into a new sport; weight lifting is an Olympic sport where the athletes have to show their maximal strength on stage.

Since the official registration of Weight Lifting and Martial Arts Federation of Maldives the first similar event to be conducted was Male’ Fitness Club (MFC) Deadlift Challenge 2007 which was held on 02 Nov at artificial beach. The competition was organized and hosted by the Trainers of MFC.

Seven athletes competed to become the best lifter and who could show maximal strength, it was challenging and the participants did show shocking strength levels.

Athletes
  • Mr. Giyas Ibrahim from Male’ Fitness Club, Body weight 92Kg
  • Mr. Hamdhoon Ibrahim from Male’ Fitness Club, Body weight 80Kg
  • Mr. Faisal Najeeb from Muscle Load, Body weight 67Kg
  • Mr. Nihad Rasheed (Beyya) from Master Muscle, Body weight 71Kg
  • Mr. Ali Shareef from Male’ Fitness Club, Body weight 59Kg
  • Mr. Mohamed Rasheed (Rachey) from Male’ Fitness Club, Body weight 61Kg
  • Mr. Ajith Kumar from Muscle Load from Muscle Load, Body weight 73Kg

What is Maximal Strength

Muscular strength is commonly defined as the ability of muscle to generate maximal force. It should be noted that muscles are able to demonstrate maximal force production in a variety of different situations. These include concentric, eccentric and isometric contractions, as well as any variety of movement speed velocities for the isotonic actions (knuttgen & Komi, 1992).

Development of muscular strength can be of benefit for a wide range of athletic endeavors as well as many every day situations. Competitive power lifting (squat, deadlift, clean and press and bench press) is perhaps the ultimate expression of pure strength in a competitive context.

Rules of lifting at MFC Deadlift Challenge 2007

The bar is laid on the platform facing the judges. The lifter picks it up in one continuous movement until reaching an upright position with shoulders locked.

On the signal "Down/whistle" from the chief referee, accompanied by a downward movement of the hand and arm, the lifter must return the bar to the platform.

Causes for disqualification, resulting in no lift, are:

· Any downward movement of the bar before the lifter reaches the upright position
· Failure to stand erect, with shoulders back and knees locked
· Movement of the feet in any direction during the lift (rocking on the heels is permitted)
· Lowering the bar before the head judge's signal
· Allowing the bar to return to the platform without maintaining control with both hands

Point System

The athlete who could lift the maximum percentage of his body weight was declared the winner. For example a person weights 70Kg and lifts a maximum of 135Kg which means he has lifted 192% of his body weight, and another person weighs 65Kgs and lifts a maximum of 130Kg which mean he has lifted 200% of his body weight. In this case the person who weighs 65Kg has shown more strength in his body and will be declared the winner.

Winners and their winning performances

· 01st Place Mohamed Rasheed (Rachey) from Male’ Fitness Club who lifted 170Kg which is 270% of his bodyweight
· 02nd Place Ali Shareef from Male’ Fitness Club who lifted 155Kgs which is 263% of his body weight
· 03rd Place Faisal Najeeb from Muscle Load who lifted 165Kg which is 246% of his body weight

The challenge was amazing as the big guns of weight lifting at present showed their strength at this show and the crowd enjoyed every bit of the heat on the lifting platform.

The championship was judged by the officials of Weight lifting and Martial Arts Federation of Maldives who is a affiliated member of International Weight lifting Federation
___________________________________________________
Photography: www.nazeee.com
Rules of Lifting by: Weight Lifting & Martial Arts Federation of Maldives

Wednesday, October 31, 2007

Team MFC starts for Mr. Maldives 2007

MFC athlete Adil (Left) 01st Place, Ajmal (right) 2nd place in fly weight category on Mr. Maldives 2005.

The Bodybuilding Federation of Maldives has announced the dates for this years Mr. Maldives (The National Bodybuilding Championship). The competition will be held on the second week of December according to BBFM.

The first bodybuilding championship was held in Maldives during 1999, and before a National level competition Maldives participated in Mr. Commonwealth during 1998. I am delighted that I had the chance to serve BBFM since than.

Now where am I heading with Bodybuilding in Male’ Fitness Club(MFC), yes I am determined to work and produce bodybuilding talent in Maldives and win the Mr. Maldives by an athlete from MFC in the coming years.

In the past years MFC has not been well known for producing bodybuilders, as the sport was not our sole concentration in the club. The club was devoted to train all sporting talent and concentrate on recreational weight trainers and lifestyle exercisers. Now that the club has a good reputation in guiding the sports personals from all sporting areas, I have diverted my concentration on producing bodybuilding talent in the country.

In the history of bodybuilding in Maldives, MFC has participated in the Mr. Maldives competitions although we were not vocal on the area. In the past 2 years we have won 2nd, and 3rd place ranking in the flyweight category. And in 2005 our athlete won a 01st place too.

As this years Mr. Maldives is approaching we have selected our athletes for the competition, our team consists of 04 athletes and the team will be on perfect condition for challenge in December. The competition preparation has begun. I am convinced that my team will win medals for the club.

Competition preparation is a rough ride to bodybuilders, it takes a lot of discipline to get on stage with that perfect muscularity, symmetry and definition in the body and training is dead hard. The athletes have the winning spirit and they are hungry to win.

At present pre season training has been implemented, with lots of flexibility work and group exercise moves to loosen up their muscles. Posing practice is also going in same line along with pre season training.

On the 26th October the athletes has been checked for weak areas and training adjustments has been made for weak point training.
The progress of training will be given on this blog. In the next article descriptions of all athletes from MFC with the detailed training procedures will be published.

“When winning means more to you than just living”, we are hungry to bring the trophy to MFC. My athletes have the spirit and will not give up until the trophy is in our home.

Friday, October 26, 2007

PROGRESS OF NO 1 GOAL KEEPER IN MALDIVES


National Teams & Victory’s No 1 Goal keeper Imran is right on track with the rehabilitation process from the ligament surgery on his left knee. The process started 21st July and now he has completed the basic training components. In the past month we established a strong base on endurance exercise by implementing jogging.

The endurance training process started with a mild jog of 2 rounds around 400m track ground (800m) to see the stress respond on his leg. It responded well without any niggle or stiffness on the area. We have progressed his endurance training to a distance of 5000m within the month, he is going strong on it.

On 18th October I have implemented the next step of his prediozed plan, zig zag running, backward running, and some minor dynamic stretching … the out come is fantastic and he will be fit to play on early December.
Praise him for his hard work and dedication to go back to the game.
AMMADEY FORMER CAPTAIN OF NEW RADIANT STARTS REHAB

Former captain of New Radiant Sports Club Ammadey has started his rehabilitation with me on 18th October 2007. The player has been out of play for few months for this ligament injury he picked up this year. After the surgery from Sri Lanka he has to go on a long rehabilitation process. The Athlete has undertaken a major arthroscopy on his right knee. Below are detailed observations and present condition of the athlete.

INJURY:
Ruptured Anterior Cruciate Ligament (ACL)
Meniscus tear

SURGERY:
Acute Anterior Cruciate Ligament (ACL) reconstruction.
Meniscus Repair

OBSERVATION:
Muscle atrophy (waste), restricted movement and low muscular strength observed on the injured leg.

The rehabilitation process began on 18th October, at the first day athlete has been assessed for movement patterns and functional strengths, to bring an athlete back to field after a surgery of this severity normally takes 6 months depending on many factors. At present the athlete is working out twice daily on a very low intensity with the periodization plan for six months.


Ammadey have started to work on to develop his range of movement of the knee and to build the wasted (atrophy) muscle on his injured leg. This key player of New Radiant Sports Club will take an estimated 5 months to be back on the field. Estimated to be on the field during early March 2008.

Monday, October 22, 2007

EATING FOR OPTIMAL SPORTS PERFORMANCE

Food is fuel – the quality of fuel taken affects your performance during activity or day to day lifestyle. Your energy levels, your performance during your event or workout, and you bodies ability to recover efficiently are all affected by your diet.

A lot of people ask me “what is the best food to perform better?” this is a very big question although it looks small. Let’s take a look at some guideline to maximize your performance by properly fueling your body.

Avoid “empty calories”, low nutrients food such as biscuits and cakes, sweets & processed foods. These foods will provide energy but give you no edge on performance! Poor quality fuel will lead to mediocre results. A lot of elite athletes tell me they take sweets or sugary foods prior to the game or race, be cautious there is no evidence that sugary empty calories aid performance or energy levels, it’s a misconception that sugary food aid performance or energy levels.

If you are serious about your training or sport, you need to get your diet right.

1. Choose your foods to fit in within your training: for a quick energy burst, choose foods that are digested quickly – good examples includes bananas, water melons or rock melons. If you aren’t training for a couple of hours, slow release carbohydrates (green vegetables, oats, beans and pulses) eaten with protein are the best option.
2. Good hydration is essential for regular exercisers, particularly in warm weather; don’t wait until you are thirsty as this means you are already dehydrated.
3. Losing any more than 2% of your body weight in water will impair your performance, a loss of 3% or more will dehydrate you, and a 4% loss can detrimentally affect your performance by up to 25%. A good measure of how much to drink water is one pint of water for every pound lost during exercise session. To make it in simpler is to replace 1liter for every KG lost during exercise.

NUTRITION TIPS FOR PEAK PERFORMANCE
· Breakfast is the most important meal.
It’s surprising to see many sports people skip or find hard to have breakfast, but remember it’s the most important meal for training or performance, if you find difficult to have breakfast at least have fresh fruits or fresh fruit juices.
· Drink at least two liters of water each day.
This will maximize energy levels, enhance your performance and keep you well hydrated food.
· Drinking little and often allows the body to absorb water more easily
Gulping large amounts of water immediately before and during training or a race will make you uncomfortable – small regular sips are much easier to handle.
· Don’t try new things on the day of the event or match.
The new food or timing meals and training on non event days to see what suits you best. Some elite athletes find two hours before the event is the best time to consume a meal where as other find two and half hours to suit them. This shows that you have to find the best timing for you.
· Plan ahead
Plan meals and snacks ahead to guarantee top quality nutrition whenever possible, mix fruits and yogurts as small snacks, make up potato/pasta salad/rice for lunch, keep dried fruits, bananas, nuts & seeds at work and training kit bag for a quick fix.

A great idea for breakfast for those who find hard to eat in the morning
One large Banana & 100g yogurt with a small cup of water mixed in blender for 2 minutes is an absolutely nutritious breakfast …. Try it

Wednesday, October 17, 2007

DOES ALTITUDE REALLY MATTER IN SPORTS?

We a football crazy country was looking forward for the WCQ against Yemen. Before the Maldivian National Team left to Yemen I was going through the local newspapers about the progress of training. I came across sincere and some crazy quoting in those news articles …

Well maybe some of the articles can be some ticks of journalism to sell those papers , the major concern the Sports Physician and the officials of FAM brought forward was the altitude (2300m) where the game has to be played, the second concern brought forward was the lack of oxygen due to the high altitude. He was right on pointing out those concerns.

The problem when training at high altitude (>2000m) is that there is less oxygen, this may not be frightening to individuals at rest but create a challenge to endurance athletes. To simplify the higher the altitude the longer it takes to adopt. Before training or competing at high altitudes it’s advisable to understand the adaptation process and things to be done as there are number of physiological changes in human body when training at high altitude.

Adjusting to the Altitude

There are key steps to remember whenever playing or training above 5000 Feet. (Our National Team played above 8000 Feet)

1. Allow time for your body to acclimatize (approximately 5 days)
2. A rest day or two before activity
3. Recognize early warning signs and symptoms of high altitude sickness
4. Prevention through education means being aware and knowing that there is no substitute for common sense.

There are complementary methods that can possibly prevent or speed up the body’s ability to
Acclimatize.

Eat Healthfully & Supplementation

1. Two days before: high complex carbohydrates
2. Eat complex carbohydrates diet throughout the entire trip
3. Eat frequent small meals rather than rather than large meals
4. High amounts of green leafy vegetables
5. Drink plenty of fluids
6. Sip small amounts every 15 minutes prevents fluid consumption
7. Take vitamins on a regular basis and increase certain vitamins beforehand
8. A multi-vitamin should be taken on a regular basis
9. Increase vitamin C intake
10. Increase vitamin E intake
11. Take antioxidants and vitamins in liquid form

Other recommendation

Increase amounts of amino acid, tyrosine. Tyrosine is an amino acid considered unessential because it is manufactured in the body. The importance of this particular amino acid is its role in metabolism, and its support of proper nervous system functioning. Taken three times daily before meals, and gradually increase during the trip if above 10 thousand feet preventing altitude and exercise induced deficiencies.


Studies have indicated that these vitamins and antioxidants taken before and during improve the body’s ability to remove free radicals, as exercising increases free radical activity. Vitamin C and E are strong antioxidants and increases the body’s cellular ability to use oxygen.

Activity Recommendation

The activity intensity should be lowered at the start of training at high altitude. Pushing the exercise or practice too hard may increase your risk of overtraining or injury, a gradual progression on training or practice is a must. And keep a note that some people just do not adapt as well as others.
There is no one exercise progression plan which fits all occasions – same as at sea level it is advisable to keep a log which you rate fatigue during workout and at rest, morning resting heart rate, weight, and mood. Correlate this with the intensity of your practice, this will help to get the best out of players.

With the information above there are few questions to be asked …

1. Was our team fully prepared for the high altitude adaptation while we travelled to WCQ at Yemen?
2. Will talking about the matters of high altitude problems in the media without a proper education of the adaptation procedure do any good?
3. Did our team arrive Yemen in the right time for the players to adopt for the thin air (low oxygen)

I leave it to the readers from here for their opinion on this … and let’s learn something from this experience.

Good luck to Maldives National Team for the match against Yemen in Maldives.

Friday, October 12, 2007

NEVER TOO LATE

You’ve heard this all your life: Exercise is good for you. But believe that it’s too late for you to start. The American Council on Exercise (ACE) says it’s never too late to reap the benefits of exercise even if you have never exercised a single day in your life.

Ask yourself these questions. Can I perform my daily tasks without feeling fatigue or joint pains? Am I keeping myself in good condition? I am confident that every man and women would want to stay fit and strong and also functional to day to day activities for as long as possible. This simply doesn’t have to be a wish or thinking.

The myth: “As we grow older we get much weaker and suffer more aches and pains.”

We have been told that as part of aging process we gain fat and loose muscles. The fact is that many of symptoms of aches and pains, loss of muscles are signs of inactivity, we don’t use our muscles. Muscle weakness, loss of bone and slow metabolism are changes that accompany aging but are not solely cause by it. It is possible to slow and possibly reverse these symptoms of aging by increasing strength and flexibility, turn your wishful thinking to a reality.

The primary weapon against aging is resistance training; more and more fitness professionals recommend resistance training for health reasons for both men and women. Declines in muscle mass, bone density and metabolism can be minimized by resistance training.

Let’s take a look at exercise consideration for seniors

Aerobic exercise consideration
Frequency: 3 times weekly
Intensity: Resting Heart Rate + 20bpm (for safety increase duration not intensity)
Time: 20 to 30 minutes
Type: Continuous or interval training. Low impact aerobic (designed for mixed ability), walking, swimming or cycling

Resistance Training Consideration
Frequency: At least 2 time weekly
Intensity: Should comfortably perform 15 reps with resistance used. Do not work for failure
Time:
● At least 1 set per exercise, 8-10 exercises
● Complete a total body workout within 20 to 30 minutes
Type: All major muscle groups with compound exercise using free weight and machines.

Flexibility Training Consideration
Frequency: After every workout, minimum 2-3 times weekly
Intensity: Slow movements to a point of very mild discomfort
Time:
● 10 – 12 seconds hold on every stretch
● 3 – 4 repetition for each stretch
Type: All major muscle groups

If you are 35 or above it is recommended to do a medical check up before starting any exercise program.

Resistance training is critical for combating weakness and disability, for increasing strength and mobility, for staying active an self sufficient. You don’t have to decline with age! If you want to stay fit, strong, functional and physically independent as you age, exercise is your choice.

There isn’t another investment that pays off as well.
Wishing all readers a Happy Eid Ul Fithr, may Allah bless you all with happiness and joy.

Monday, October 8, 2007

TENNIS CONDITIONING - 1

Tennis is one of the most physically challenging individual sports played in the world, a tennis player, to perform at their best you must find the right mix of training aerobic, anaerobic endurance, strength, explosive power, speed and agility. On a clay court an average point probably won’t last longer than 10 seconds. Between points you get some luxury of about 25 seconds rest at most and 90 seconds if it’s a changeover. This should tell you something about the physical nature of the game.

Unlike the marathon runner who maintains a steady speed for over 2 or more hours, tennis players must sprint, lunge, stretch and change direction over a very small period of time.

If you are training to meet the physical demand of your game, you should plane you training strategically. Take a look at how to train to get all those right combinations in your training program.

Foundation phase: The objective of this first 6 to 8 weeks is to build a base on which you build more intense, more tennis specific training later. In all competitive sports even tennis places uneven stress on your body like on swings with one arm causes injuries due to over use. By developing a solid base on resistance training injuries like tennis elbows and damage on rotator cuff muscle caused by over use can be minimized. A typical foundation level fitness training program parameters are as follows.

Foundation phase: 6 to 8 weeks
Number of sessions: 2 sessions per week circuit training
Number of exercises: 9 to 10 includes full body
Resistance: 45% of 1RM
Repetition: 12 to 15
Rest between exercises: 30 seconds
Rest between circuits: 2 to 3 minutes
Speed of lifts: Controlled smooth movement

Tennis strength training phase: This is the part for intense training. Players who can leg press 180KG for 1 repetition has a greater maximal strength than a player who can press 130KG. You get the idea the more strength you have the more weight you can push in one repetition. Why is strength so important to tennis players? On its own it isn’t. But power which is a major factor in the game is a product of speed and strength. The more maximal strength you have the greater potential to generate more power. A typical strength training parameters are as follows:

Strength phase: 6 weeks
Number of sessions: 2 to 3 sessions per week
Number of exercises: 6 to 8 split routines preferred
Resistance: 80% of 1RM
Repetition: 4 to 6
Rest between exercises : 3 to 4 minutes
Number of sets: 2 to 3
Speed of lifts: Controlled smooth movement

Obviously it is almost impossible to design a one size fit all program when prescribing these kind of sports specific training programs. It is recommended to use the above parameters with compound exercises like squats, dead lifts, lunges, bench press, standing shoulder press etc.

Give it a go if you want to show your opponent how good you are.

Wednesday, October 3, 2007

UNDERVALUED… YET VITAL

Flexibility training is the most undervalued component of fitness. This is a shame because flexibility is something simple and painless and which has so many benefits.

Flexibility training can improve posture and help prevent low back pain. Stretching the full body promotes relaxation in the tissues reducing strains. Many experts believe that flexibility conditioning has an important role in maintaining healthy joints. Stretching increases tissue temperature, blood supply, nutrient transport to tissue, synovial fluid with the joint capsule and athletic performance.

Every professional athlete will start to complete a training session with stretching exercises. And while there’s ongoing debate as to its effectiveness for preventing injury, stretching after exercise when muscle tissue is warm is a great way to increase flexibility. Many athletes do not realize one of the most important benefits of flexibility training. It is an integral component in speed and power.

A muscle can contract forcefully as its opposing muscle (antagonist) relaxes. For example when performing a bicep curl the triceps muscle has to stretch and relax for the movement to occur properly and powerfully. Flexibility training has been shown to reduce tension and resistance in muscle tissue. A common mistake done by many athletes is to neglect flexibility training or in worst cases they even don’t do it. But the harsh reality is sports without training for flexibility can have a quite an unbalancing effect on performance. Let’s take our most popular sport soccer as and example . . .

A soccer player uses their foot to kick the ball thousands of times over and over again. To make this movement of kicking to occur, mostly for every kick on the ball the hamstring muscles has to relax for the quadriceps to generate force and kick the ball. If the flexibility on the hamstring muscles is poor the power on the ball or the direction of the ball after kicking will be affected. The same applies to most of the sports.

Key points for effective stretching

1 – Perform stretching exercise when pour body is warm. Ideally at the end of a session to increase flexibility or before a session after about 10 to 15 minutes of light aerobic exercise

2 – Complete a range of stretching exercise for different muscle groups. Pay particular attention to the muscle groups that are involved most in the activity to follow.

3 – Perform dynamic (movement based) stretching before the activity including some mobility movement on the joints

4 – After the sport or activity do a series of maintenance stretching on all muscle groups in the body holding each stretch for minimum of 15 second, for development stretches on tight muscle repeat the stretching 2-3 times in succession.

5 – Perform the stretch routine after activity or sport everyday or a minimum of 3 times weekly.

6 – Ease slowly in and out of the stretch. Do not bounce! Breathe out as you stretch and continue to breathe as you hold it.

Flexibility training is vital.

Photography: Mohamed Nazeeh (www.nazeee.com)

Friday, September 28, 2007

Question & Answers 3

Question: You have mentioned that you are rehabilitating goal keeper IMRAN, do you think he will be able to play the world cup qualifiers or SAFF championships, I’ve read news that his name was included in the National team squad announced recently.

Answer: Yes I am looking after the rehabilitation (conditioning) of goalkeeper Imran, it’s totally impossible for him to participate in the World Cup qualifiers against Yamen. Second at this stage it’s too early to mention that he can or cannot participate in SAFF Championships. His training is progressing as projected and we’ve moved several stages of training, the good news is you’ll see him jogging on the track grounds every other night as part of his rehabilitation.

Question: My son who is 15 years wants to go to a gym and start weight training, he is active and weigh about 60+Kgs, 5’5” tall. Is it a good idea?

Answer: I would say it’s a fantastic idea. Weight training can be started at early teens. Getting hold of a good trainer and starting a supervised weight training program is advisable. Arnold Schwarzenegger started training with weights at his teens, who knows your son, can be the Arnold of Maldives if he gets interested in Bodybuilding.

Question: You have been nominated on the Technical Development Committee of FAM; you haven’t got any experience in football as player or anything related to football? Why did you accept to work there without any experience in football?

Answer: Yes I have not been a footballer that means I have no experience in football as a player. But I have done strength and conditioning of many footballers for the past several years, worked with a large number of footballers in injury rehabilitations from which I’ve gained experienced in conditioning footballers and injury rehabilitation of the same. I accepted the post as I believe that my qualification as a physical/personal trainer and the experience I’ve gained by working with footballers will put in light in the development of football in the country. I’ll try my best!

Question: I’ve got to know from your clients that your style of training is very different from almost all trainers in town; you hardly use the machines in the gym. Can you explain why?

Answer: I am a firm believer in Functional Training & Movement Based Exercises. Say if I am training a female client I will focus on her core (mid section), and moving the whole body in almost all exercises, I will never make her sit down on the Machine Bench Press and do it as the exercise will not be functional for a female client. I use stability balls, medicine balls, cable motion, balance boards, fitness boxing which is the new era of fitness. Next, if I am training a footballer I would not ask him to machine shoulder press, I will work on his shoulder with some functional medicine ball exercises which involves core together with his legs. The idea and belief behind functional training is to train the person for his/her sport or requirement giving away the traditional machine based exercises.
I do use machines when training bodybuilders mostly on there conditioning phase for competition which needs lots of isolation exercises, that means those isolation exercises are functional for them. Functional Training rules …

Wednesday, September 26, 2007

HYPERTENSION & EXERCISE

High blood pressure (hypertension) is a health risk that the World health Organization (WHO) and International Society of Hypertension (ISH) claims is the biggest challenge facing public health authorities & medical practitioners world wide. Hypertension is almost always without symptoms (WHO, 2002) and is sometimes described as a silent killer.

Excess body fat is described as the most important or common predisposing factor for hypertension, this thus shows the importance of physical activity or exercise for a person who is hypertensive. Exercise or physical activity consideration for this condition remains a bit complex and should be followed step by step. It is a must to get clearance from a medical practitioner before beginning an exercise program and give a medical clearance report/letter to the fitness professional in order to follow a safe and effective exercise program.

Cardiovascular exercise recommendations
Cardiovascular physical activity is agreed to be the most beneficial form for exercise for hypertension. Activities using large muscle groups in rhythmical fashion in a very low intensity (i.e. 40-60% of VO2 max) appear to lower the blood pressure effectively. Some activities like walking, jogging, cycling and cross training are among the best types of cardiovascular exercises for hypertension.
These cardiovascular exercises can be conducted 3 to 4 times weekly from 20 to 60 minutes duration, but be cautious and keep a gradual progression in the activity, start from 10 minute of activity and gradually add 5 minutes in every two weeks. Also it’s advisable to do a proper and extended warm up and cool down in every exercise session.

Strength/resistance training recommendations
Circuit training is known as the best form of resistance training for hypertension. When choosing exercise for your circuit session, the best would be exercises which use large muscle groups which has multi joint movements in a rhythmical fashion. This indicates that free weights lead over machines for strength training. To name some exercises; squat & calf raise combo, stiff leg dead lift & bent over row combo, dumbbell squats & bicep curl combo are good choices. Use very light weight in every exercise and perform about 15 to 20 reps in each set with 2 circuits as maximum in each session.

Flexibility training recommendations
Flexibility training (stretching) forms a large part of any exercise program. Flexibility training should be at least done 2 to 3 time weekly. In general it is advisable to do flexibility training in every exercise session. For best results hold the stretch for 10 to 15 seconds and stretch all major muscle groups concentrating more on any tight muscles in the body.

Special attentions
When you are hypertensive there are special points to look at when exercising,
1 - Do not hold breath at any phase of exercise
2 - If you feel that you are getting exhausted, stop immediately
3 - When doing all strength exercise avoid doing any overhead movement like shoulder presses or incline bench presses which may increase the blood pressure.
4 - Avoid performing exercises to failure; maintain a weight which you are comfortable for at least 15 reps.
5 - Now I have to put up a small restriction for the favorite exercises for abdominals, it is not advisable to do incline or decline sit-ups on the bench. Use a level surface to do sit ups, crunches or leg rises.

Sunday, September 23, 2007

FOR THE BEAUTIFUL GAME

Without a doubt soccer is the most demanding and most popular game in the world, the players have to be strong, fast and skilled. Yes all of you are not a professional player, a large number out there performing are semi-professionals or recreational players but the bottom line is everyone wants to be good in the game even though they only play it on the weekend. Below is a study conducted by Umbro Football Conditioning which gives average movement patterns of a soccer player on the field.

18 to 27 minutes (20-30%) Walking
27 to 36 minutes (30-40%) Jogging
13 to 23 minutes (15-25%) Running
09 to 13 minutes (10-15%) Sprinting
04 to 07 minutes (04-08%) Walking backwards

Surprising isn’t it, players virtually runs non stop for 90 minutes and its noted that on average a midfield player runs 12.8 km during a full 90 minutes game. This shows that soccer conditioning requires all components of fitness [strength, speed, power, aerobic and anaerobic endurance, and flexibility] included as part of their training.

“Training with weights will make me gain weight and slow my speed down” is a common misconception of all sportsmen, especially many soccer athletes I have met.

Lifting weights simply doesn’t mean that your body has to pile up muscles. Training with weights can strengthen your muscles, can make these muscles powerful, and can make you move faster. Doing flexibility training can aid in your skills to move your body the way you want on the field. These are all goods about training with weights. And most important is the stronger and powerful you are the risk of injuries are low.

One of the most effective weight training systems for soccer players are circuit training. By its nature it builds both strength and endurance. Here is how you make circuit training sports specific for soccer.

1 - Lower weights and higher repetitions – the resistance should be light enough to perform 15-25 repetitions in proper techniques.

2 - Time is often used instead of repetitions – it’s advisable to perform the exercise for a set period of time instead of repetition.

3 - Short rest period between exercises – to develop endurance, minimal time should be spent in each station and circuit

4 - Alternate body parts – Each station should work different parts of the body from the station before – ideally upper body, lower body, upper body and so on

5 - Focus on core – Target on developing strong abs and lower back, core is the most important muscle for strength, explosive power & endurance.

Increase the intensity gradually over a period of weeks by increasing the time per exercise/station or decreasing the rest period. For exercise that’s use free weights gradually increase the weight as it becomes easier.

Get started and feel the difference.

Note: If you would want to read about Local Football or International Football, visit the web blog of Mr. Ahmed Marzooq a professional in football studies.

Tuesday, September 18, 2007

INDOOR ROWING

I first used an indoor rowing machine while doing my further studies, from the first day of use I understood that rowing is one of the best form of exercise as it involves both cardio and a strength effect. Rowing is definitely one of the best form of exercise, looking at the kinesiology of rowing it’s understood that all the muscles are used whilst rowing. From that day I made a promise that one day we will have few rowing machines in our club. Today 03 rowing machines are installed and the clients have accepted the machine and are having a good time exercising on it.

Lets take look at a proper rowing stoke without using complicated language it’s explained on diagrams…

The Catch
The Drive – Leg Emphasis
Body Swing Emphasis
Arm Pull through Emphasis
The Finish
The Recovery
Whilst rowing for the first time here are some important guidelines you should follow

The Very First Row
Resist the temptation to row for 30 minutes the first time on the machine. It’s recommended to start with no more than 3-5 minutes at a time. Then take a break to stretch and walk around. If you feel good - do up to 4 of these short intervals of rowing.
The Second Row
Begin experimenting with stroke rate and power. Stroke rate is your tempo in strokes per minute. It is displayed in the upper right corner of the Performance Monitor. Power is how hard you are pulling. It is displayed in a choice of units in the central display area : watts, calories, or pace. Try some 3 minute intervals of rowing, varying stroke rate and pace.
The Third Row
Introduce longer rowing with stroke rate variation. The Fourth Row. Longer steady rowing. The Fifth Row. Short intervals for variety and for a chance to see how fast a pace you can achieve.
The Fourth Row
Longer steady rowing.
The Fifth Row
Short intervals for variety and for a chance to see how fast a pace you can achieve.
Benchmark Piece
30 minutes, non-stop. Definitely record your total meters rowed for this piece. You should repeat this workout periodically, every few weeks, to see how you are progressing.
Try rowing for a change I am sure you will like it.
REFERENCE:
Kinesiology of the rowing stroke, NSCA Journal, Volume 10, Number 2, 1988, Thomas Mazzone, M.D. Wyoming County Community Hospital, Warsaw, New York