Wednesday, August 29, 2007

Nutrition Unlimited - 1

I’ve decided to write a series of nutrition article on this blog, as I have been in this industry for so long I understood that Sports and Fitness Supplements are misused by lots of recreational exercisers and professional sportsmen.

How often do you buy sports drinks Red Bull, Power Gold, Foco or any other in the market? How often do you buy protein powders or weight gainers even amino acids? The question is don’t you have any other way to replace these by home made drinks. I have done an extensive research in this about how you can create some nutritious drinks by yourself to give yourself better nourishment than those sold on the market. Today I’ll give you two recipes which are worth trying.

Energy Drink

¼ Cup Sugar
¼ Teaspoon Salt
¼ Cup Hot Water
¼ Cup Orange Juice (Not Concentrate)
2 Tablespoon Lemon Juice3
½ Cup Cold Water

· In the bottom of a pitcher, dissolve the sugar and salt in the hot water
· Add the juice (orange and lemon) and the remaining water; chill


Total: 04 Servings

Nutrients:
Carbohydrates: 12g
Sodium: 110mg

Protein Shake

½ Cup dried milk powder
½ Cup Low fat milk
2 Tablespoon chocolate milk powder
½ Cup Soya Milk

· Combine ingredients in a blender
· Cover and blend for 1 minute until smooth


Total: 01 Serving

Nutrients:
Carbohydrates 54g
Proteins 22g
Fats 4g

Guys if you try these let me know what you think of it.

Sunday, August 26, 2007

QUESTIONS & ANSWERS 2

Note: Below are some questions I recieved by e-mail and on the comment column, i have not published the senders name on any question, as the questions are used as educational material for readers of this blog.
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Question:
What would be the training methods using weights to overcome stress?
Answer:
As mentioned in my article about stress, cardiovascular exercise is the best solution. However if you are looking forward for a weight training routine I would recommend a moderate intensity circuit training routine with 8 exercises which includes compound exercises (multi joint movements), by performing a weight circuit you will be able to keep your heart rate in your target heart rate zone.
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Question:
Can you recommend some tummy exercises to reduce tummy? I have been doing sit-ups and more which a trainer recommended but it doesn’t seem to work?
Answer:
There are no such exercises that reduces tummy, it’s a combination that works, let me explain… Sit-ups, crunches, leg raises and so on tones your mid section and provides muscular strength and endurance to your abdominal muscles which has no direct impact on reducing the fat layer on your midsection. The definition and reduction of fat comes with cardiovascular exercise, and a controlled calorie intake. Try a moderate intensity of jogging or cycling with a minor reduction of food consumption together with the abdominal strengthening exercises which your instructor has prescribed. You’ll be there soon.
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Question:
I run around Male’ frequently, my normal timing is around 25 to 30 minutes, at the age of 41 I am looking to improve my timing and in the long run attempt to run a half marathon, what would you recommend?
Answer:
Well done 30 minutes to cover 5.3km at the age of 41 is fantastic, the idea of aiming for a half marathon is a good challenge for you to look forward to. If you are not doing any strength training at the moment I would recommend you to join a fitness center and do weight training circuits under the supervision of trainer twice a week. I would not be able to prescribe a workout for you with the details you have provided but I can guarantee you that with adding 2 days a week of weight training to your exercise regime you will improve your timing of your round Male’ jog.
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Question:
My daughter is 16 and is very skinny, she is scared of food and getting fat, and she is over active always into exercise normally twice a day, is this healthy?
Answer:
That condition is known as anorexia, an eating disorder which is most common in ladies where they starve themselves and over exercise too. This condition normally starts at a very young age and there body fat is normally under 15% of normal. People who suffer from this condition are very skinny and still they fear that they are overweight. This can be a long road for you to make your daughter understand this; you have to meet a support group with a psychologist together with your daughter’s trainer and tailor some program which meets her needs.

Thursday, August 23, 2007

STRESS CAN DESTROY YOU


Life is full of surprises! Life can be stressful! We all face challenges, barriers and some times pressure which is hard to handle. When we are unsure how to meet the demands placed on us we experience stress. Well a little bit of stress can be considered good as it gives us extra push and motivate us to do what need, it can make us alert and focused to what we are facing.

Stress keeps us on our toe, I can imagine standing in front of a classroom I get stresses every single day and I find it healthy as I get motivated to push my self to the maximum, well I guess the same goes with when you have to do a presentation at work or for a student who is studying for the final exams. But when life gets too tough and demands with what we cannot cope stress become a threat to our physical and emotional wellbeing. Do remember stress is silent and it can destroy you.

What is stress?

A physiological and psychological response to events that upset our personal balance in some way, these events or demands is known as stressors. We all regard stressors being negative like exhausting work schedules or rocky relationships, however positive events can also be called stressors such as getting married or receiving a promotion. In short good or bad if it brings strain on our coping skills it can be called a stressor and is unhealthy.

Possible signs of stress

Anxiety, back pain, constipation or diarrhea, depression, fatigue, headache, high blood pressure, stiff neck, weight loss and mood swings.

Tips of dealing with stress

Exercise on a regular basis
Eat well balanced meals and get sufficient rest
Participate in something you find interesting such as sporting events, social events
Talk to a trusted friend, family member or a counselor
Resolve conflicts with other people
Try to look at the challenge ahead of you in a positive manner

Exercise to reduce stress

American Council on Exercise and National Heart, lung and Blood Association (USA) recommends exercise as one of the most effective method to relief stress. Mentally, exercise provides an outlet for negative emotions such as frustration, anger and irritability, promoting more positive mood and outlook. The best recommended exercise dosage is 15 to 30 minutes of cardiovascular exercise which elevates heart rate four to five times a week.

References:
1. American Council on Exercise
2. National Heat, Lung and Blood Association (USA)
3. The American Institute of Stress
4. Canadian Mental Health Association
5. University of Dundee / Counseling Services
6. American Psychological Association
7. Center for Disease Control and Prevention / Atlanta / USA

Friday, August 17, 2007

MOTIVATIONAL MUSIC & EXERCISE


In the past 12 years in fitness industry I understood that there is a strong relationship with music and exercise. We all believe that music plays an important role to keep going in an exercise session. I took some time to research into the scientific findings how exercise and music correlate. It was not surprising that there is scientific evidence in this regard.

During early 1970’s group exercise classes (aerobic dance) came into existence. During the time group fitness instructors used high tempo music to motivate the participants; this can be called the time when music started to take a major role in an exercise session.

The majority of studies suggest that music may significantly increase respiration rate and moderately elevate heart rate, preparing the participants for the anticipated workout whether it is group exercise, jogging, cycling or weight training.

Here are some findings on how music affects performance.
  1. One valuable way for you to use music is as a pre-exercise stimulus. The majority of the studies suggest that music may significantly increase respiration rate and moderately elevate heart rate so why not use some good music you enjoy to prepare yourself.
  2. Slower, sedative music decreases a person's muscular fitness potential.
  3. Music is found to improving gross motor (complex movements) skills, such as proper jogging skills.
  4. As music improves gross motor skills with the complement of music or rhythmic stimuli it can aid any rehabilitation process.
Now that you know the importance of music whilst exercising it’s good to keep your best motivational music in your ipod / MP3 player. I personally did work with many of the local recreational exercisers and professional athletes to find out what type of music they prefer while exercising. It all depends and varies from person to person and the type of exercise. So it is your choice.

At this point I'll share my personal view on the favorite music I use in different exercise sessions, and while training clients. Remember if you listen to the same music over and over it makes you bored and level of stimuli goes down, what I have shared below are my all time favorite which I use frequently.



Come on guys give me some cool music, any recommendations?

Sunday, August 12, 2007

ACHIEVEMENT IN LIFE

Handing over the book to Assistant Commissioner of Police

Speaking at the Ceremony about the training book

Working with the police has always been an interesting task; I got the opportunity to work for the Maldives Police Services as a lecturer and trainer for the PTI (Physical Training Instructors) course conducted by Sports Education Academy of Maldives in association with Police Academy.

During the time of training courses I did some research on the process of how the basic recruit physical training is conducted. And found out the process required some educational material for new comers to improve physical fitness.

When the idea of writing a book called “Police Physical Training Handbook & Fitness Assessment Standards” which educates and gives guidelines of how to improve physical fitness before attending basic physical training of police the police academy welcomed the initiative and helped in every aspect for further research. As a result they provided me support and access to visit the Police Training School Addu to develop the said book.

The training book includes the following information and guidelines for new comers to police service with illustrated pictures of how to perform exercises. The training book also includes a six week training program which the recruits can follow by themselves to improve their fitness before attending the basic training.

TOPICS INCLUDES

How to chose proper shoes, What is physical fitness, Warm Ups, Cool Down, Dynamic Stretching, Circuit Training, Static Stretching and Nutrition

This book was completed and officially presented to Maldives Police Service on a ceremony on 07th August 2007 at Police Head Quarters (Shaheed Hussain Adam Building), on behalf of Maldives Police Service the training book was received by Assistant Commissioner of Police Hussain Shakir.

Family and friends who visited the ceremory

I thank Mr. Mohamed Nazeeh for doing a very professional work of photography, and LCpl Mohamed Hassan (Shankar) for working beside me providing the relevant information at police training school and accompanying me to training school at Addu.
This is one of the biggest achievements in my life.

News on Maldives Police Service website

Tuesday, August 7, 2007

A DREAM COME TRUE


I am honored as Capt. Dr. Hussain Haleem is at my door for training, for his future marathons, The former Olympic athlete and countries top sports professional who holds a PhD specialized in sports psychology, sociology and physical education will be training with me to rehabilitate his ankle and problems in his right leg and will progress to a future local marathon at the age of 38. On the first day of training I have assessed his injured leg and started his rehabilitation process.
Dr. Hussain will be going through a series of periodised training focusing to develop his muscular endurance, muscular strength and most important his functional flexibility. The problems associated with his ankle are due to repetitive usage on the tendons and ligaments around his right ankle joint.

I am dedicated to train him for the upcoming marathon on December this year. The progress of his training will be published in this blog and wish him good luck for his future events.

Friday, August 3, 2007

EASE INTO MENOPAUSE


What is menopause?

The three phases of a women’s reproductive life are pre-, peri- and post - menopause. Menopause is said to have occurred when a woman has not menstruated naturally for 12 consecutive months; it usually occurs between the ages of 45 and 55 years. Peri-menopause refers to the lead up (or transition) to the menopause. These days however peri-menopause is often used synonymously with menopause
For most women menopause occurs gradually over two to six year, during these years the symptoms of menopause can occur due to fluctuating hormonal levels. Finally menopause occurs when the ovaries stop making the hormones estrogen, progesterone and testosterone. For most women, menopause simply marks the end of reproductive years.
According to American Council of Exercise (ACE) the average age of menopause is about 51, but ACE also indicates some women may experience it as early as in thirties or as late as their sixties.
Menopausal symptoms may come and go with fluctuating hormone levels, the most common symptom is hot flushes however there are many other symptoms like

Night sweat, Tiredness, Depression, Loss of sexual desire, Mood changes, Forgetfulness, Fatigue, Loss of muscle strength

Change in Body Composition associated with Menopause

Menopause and aging are associated with significant changes in body composition (the proportion of fat, muscle, and bone in the body) such as a decrease in muscle and bone
mass, and a corresponding increase in fat mass. The increase in fat mass is generally associated with the accumulation of fat around the abdomen and organs and is associated with an increased risk of disease. The prevention of excess body fat (particularly fat around the abdomen) is both protective and therapeutic.

Exercise Recommendation to ease into menopause

1 - Moderate intensity aerobic exercise combined with reduced energy intakes from the diet is an effective approach.
2 - Aerobic exercise that involves jumping or hopping which can maintain bone density.
3 - Moderate to high intensity aerobic training which is effective as anti-depressants.
4 - Resistance training to improved bone health at the spine and hip, exercise like squats, functional weight training with a combination of balance exercises.
5 - Resistance exercise target the abdominal and mid section, exercise like weighted crunches, leg raises and dorsal raises.

To reap the benefits of exercise, a balanced program of weight-bearing aerobic activity (walking is great), strength training (with weights, resistance bands, yoga), and flexibility is essential. Consistency is key so strive for some moderate activity daily, or at least most days of the week.

Simple Ab exercise while you work


Push your chair back from your desk until you're an arm's distance away, with room to lift your knees. Sit erect on the edge of your chair and place your hands flat on the edge of your desk, arms straight but relaxed. Squeezing your legs and ankles together, lift your heels until your toes barely touch the flood. Contract your abdominal muscles gently, drawing your navel in as if to place it on your spine, then pull the sides of your torso in; this should be comfortable, and you should be able to breathe naturally. Exhale, and lift your feet a few inches off the floor without leaning backward or collapsing your torso. Inhale, and lower your toes to the floor. Repeat throughout the day.

References: American Council on Exercise (ACE) Women’s Menopausal Health Center, United States, Science Journal, Exercise Ease Menopausal Symptoms, Australian Institute of Physical Activity