Monday, July 30, 2007

KEEPER IMRANS PROGRESS REPORT










Today Imran has been re assessed for movement patterns and functional strength, a lot of good news and hope for the athlete.

  1. His injured leg has shown slight improvement in strength
  2. He has shown progress in mind and body relations, he has started to use his quadriceps muscles when doing the relevant movements.
  3. We have crossed the first phase of training and moved to the second phase where the athlete has started to perform half squatting, leg presses, free weight knee flexions, free weight knee extensions.
  4. The athletes gait movement has been observed near normal, he needs a bit more psychological support to make it perfect.
  5. Muscle hypertrophy (muscle mass) observed on the injured leg which is indeed the best news.
The 26 year old goal keeper from victory sports club is fully focused on his recovery process and is working according to plan.

Friday, July 27, 2007

GOAL KEEPER IMRAN IN SAFF CHAMPIONSHIPS


At the beginning of last week I have taken the responsibility of rehabilitating the Maldivian National Team Goal Keeper IMRAN from a major ligament surgery. I will share the progress and procedure of his rehabilitation process with the readers as lots of football fanatics look forward for his presence in the regional competition.
Following the injury in 09th May 2007, The Athlete has undertaken a major arthroscopy on his left knee from which he need to recover both psychologically and physically. Below are detailed observations and present condition of the athlete.

INJURY:
Rupture in Anterior Cruciate Ligament (ACL)
Sprain Lateral Colleteral Ligament (LCL)


SURGERY:
Sub acute Anterior Cruciate Ligament (ACL) reconstruction (Bone Patella Tendon Bone graft)


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


The rehabilitation process began on 21st July, 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.
The good news is Imran has started showing progress in a very short timeframe of 4 days, and I hope his recovery will be faster than 6 months, I would say I am confident that I will bring him back to field in 4 ½ months if the training is progressed according to plan and training protocols I have prescribed.


This gives you the football supporters some hope to see him playing on the SAFF championship.

Monday, July 23, 2007

WEIGHT TRAINING FOR WOMEN


First I would like to address the common weight lifting misconception in the minds of many women today. This is the belief that if they initiate a weight lifting program their muscles will grow faster and soon become muscle heads. Considerable muscle growth making one appear overly muscled generally requires many years of discipline, focus and dedication. As all of you have seen these fantastic bodies in bodybuilding competitions which is a sport.

The good news is for the women who are looking to reduce size is that weight training will make you leaner. Here is a simple explanation is weight lifting has a toning effect on the muscles which is firming and tightening of muscles. This is often seen for those who introduce abdominal exercises to their workout routines as they will see decreases in their waist size even though they don’t see a reduction is fat content from their mid section. This shows that when exercising to reduce size or to be healthier your workout should have the right combination of weight training and cardiovascular training.

Apart from reducing size weight training is very important for women as precautions to avoid some lifestyles diseases especially osteoprosis. The next question should be are all weight training programs safe for women? It is not. I have met some women who work the same weight training exercise program as men. This is not safe as there are some differences in male and female skeletal systems especially in the hip area. Let’s take a look at the parameters of a weight training program for women.

Frequency: Unless sports specific training I recommend to workout 3 days weekly. This is a recommendation looking into past experience that most weight training women is most successful when worked 3 days weekly which gives enough time for recovery between workout days.
Sets: Most experts believe that unlike the traditional workout routines circuit training being optimum for the female weight lifter. By performing circuit routines it will help you to keep your heart rate up within the training zone through out the session which gives some cardio effect on your weight lifting routine.
Repetitions: The number of repetitions performed for each exercise in this case should be ideally 12 to 15 or more. This range is referred to as endurance range. I would not recommend reducing repetitions when working out for toning or health. However the rep ranges will be different if you decide to work on strength or muscle gains.
Weights: To determine the amount of weight you require to most effectively perform each exercise has to be experimented. If you are to perform 15 repetitions for a given exercise start with a weight you feel that you can successfully perform more than 15 repetitions.
Exercises: When choosing exercises it is recommended to use more compound (multi joint movement) exercise like squats, lunges and dumbbell bench presses, apart from this its advisable to choose some multi directional exercises as well.

Saturday, July 14, 2007

MYTH vs FACT (PART 1)


MYTH 1: Skipping breakfast before a morning workout help burn more fat
FACT: Skipping breakfast will not help you to burn more fat, it will potentially cause you to burn fewer calories as you will get tired soon or will not be able to train at a high intensity, you will be burning fewer calories including fewer calories from fat. After 8 hours of fasting whilst sleeping you should at least fuel your body with some fluids and essential carbohydrates
MYTH 2: Antibiotics impair performance
FACT:
An infection is much more likely to cause a decline in performance than the antibiotics that have been prescribed to treat the infection. One of the most common side effect from antibiotics is diarrhea, which leads to dehydration and cramping with exercise. Frequently antibiotics are taken with over the counter medications such as decongestants and antihistamines. The side effects these medication do impair performance, including dehydration, heat intolerance and sedation.
MYTH 3: Sex before competitions or training slows you down
FACT: In the few studies that have tackled this issue, no detrimental effect was noted on maximal workload or concentration due to sexual activity. One study did note elevated post-exercise heart rate when sexual activity had taken place just two hours prior, but keep in mind that these studies were not double-blinded, and surely were not placebo controlled.
MYTH 4: Strength training will make the women too muscular
FACT:
Women by nature has smaller muscles and less testosterone than men, it’s difficult for them to build large muscles, the women you see in magazines which promotes bodybuilding have built it probably with the use of lots of supplements or steroids with decades of intense resistance training. Women, who train with weights become stronger, firm and have a high metabolism which is indeed good news to have the lean body which you always wanted.
MYTH 5: Once you stop strength training your muscle will turn to fat
FACT: This process (muscle turning to fat) is physiologically impossible. Once a person stops strength training, their muscle will begin to break down (catabolize). Muscle breakdown along with a stop in strength training may lower their metabolism. And if you happen to eat the same amount of food as before, you may experience an increase in fat due to excess calories and a decrease in activity or exercise.

Sunday, July 8, 2007

History of Personal Training

The personal training profession undoubtedly has an early birth. Pictures on tombs indicate that weightlifting may have been practiced in 2500B.C. By the sixth century B.C., strength training was predominant in Greece. More currently, professional strongmen appeared as entertainers in traveling shows in the late 1800s and early 1900s in the United States and Europe.

During the 1920’s, Jack LaLanne began to develop fitness programs and fitness equipments which served as the groundwork of modern fitness movement, at that time his idea was considered weird but history confirm that he is a cutting edge health and fitness practitioner for his time.

Dr. Thomas DeLorme during 1940s brought some respectability to weight training by showing the health benefits of weight training to likely patients. In 1960s the modern fitness movement began with Dr. Kenneth J Cooper when he introduced the term AEROBICS, and the fitness and health craze had it main stream start. Cooper’s philosophy focused on disease prevention and stressed the importance of having epidemiological data to support the benefits of regular exercise. Dr. Cooper is recognized as the founder of modern fitness movement.

The idea of personalized programming, as we defined today is well over 100 years old. However the terms like fitness professional, personal trainers, personal fitness trainers was not associated with the early days of our industry.

Gaining a sense of the early years of personal training involves some difficult questions. Were some male trainers just entertainers of wealthy women? Are some trainers really nothing more than personal gigolos? Well you’ve probably heard it all … In the formative years of personal training (1984) it was not correct to characterized personal training as a profession as the field was too new and due to questionable integrity, character, commitment and professionalism.

The rapid expansion and development in the industry are truly astonishing. Personal training has a growth rate of 25 percent per year (Reed 1999) and today personal trainers are recognised and respected professionals every where in the world. This is amazing news for the new trainers comming into the industry.

Today there is no doubt that personal fitness training and new innovations in the fitness industry still has a rapid growth, and the benefits of fitness to all of you are enormous according to recent researches.

Wednesday, July 4, 2007

HELP YOUR CHILD

The world has struggled with weight problems for years but only recently has childhood obesity reached such epidemic proportions that officials are treating it as a health crisis. The percentage of obese children has been increased within the last few years, and while TV, radio and Fast Food are being blamed, the truth is the problem starts at home. In fact, many parents ignore the issue, “My child is a good kid, he doesn’t smoke or do drugs and he gets good grades. So what if he is over weight, he’ll grow out of it”. The problem is that 85% of obese adolescence becomes obese adults and the health related problems caused by obesity, like heart disease and diabetics may kill more people than cigarettes and drugs combined.
As a parent you constantly strive to give your child the best, but if you have the “so what” attitude about your child’s weight you are failing to give your child the best gift of all, good health.
Below are steps you can take to help your child lose weight, but what should be stressed is the success of your child losing the weight increase if you make these lifestyle changes a family affair.

Five a day
05 portions of fruits and vegetables a day, Make this the first priority for improving your child’s health. Fruits and vegetables provides nutrients that no multi vitamin can replace. Additionally if your child is eating the full 05 a day, he/she will less likely to snack on junk food.
You are what you drink
Make healthy choices when buying drinks, avoid using high calorie carbonated drinks, always depend on 100% juices, skim milk only. Encourage your child to drink water.
Water
Getting your child to drink the recommended 6 to 8 glasses of water will make a huge difference in their health. Explain them the benefits of drinking water; it’s the best to hydrate your body.
Say not to Fast Food
Count how many times your child eats fast food every week, this can be a real eye opener for you. We are becoming a nation of on the go food, remember it is killing us. Be aware that in this land of growing fast food comes with extra large portion size, teach them the proper portion size. It’s not a low key thing to give your child a container of healthy food while they go to school.
Decrease Inactivity
A child needs balance of activities in their life, how many hours do they spend watching TV, playing games … Introduce them an active hobby. Encourage your child to take part in team sports which kids really enjoy, take them for walk at the recreational area. The more they play the better they become.
The final word: STAY MOTIVATED; keep trying new healthy foods and new activities with your child, MAKE IT FUN!