Friday, December 12, 2008

PERSONAL TRAINING IN MALDIVES

Personal Training today is one of the fastest growing industries in the world, the industry is still maturing and we do have the highs and lows when we talk of the industry. Personal Training focused primarily on physical fitness, health, disease prevention, injury rehabilitation, sports conditioning and performance through physical activity.

Personal Training includes guiding the client through a safe effective fitness regime that gives the client greatest physical and behavioral benefits with least amount of risk. It should also include a nutritional plan and guidance to positive behavioral change.

During 1970’s it became acceptable that both men and women to go to the gym, undoubtedly prior to that it was male bodybuilders and power lifters who had their home inside the gym, during those days people became more body conscious, educated therefore interested in training in the gyms. In the early days of personal training during 1990’s personal trainers where those who were the gym rats with a good body image who could just tell you how to lift weights. But today the world has changed it is more than lifting weights …

Fitness centers in Maldives started offering personal training during late 1990’s when some of the fitness centers introduced it as a service to the clients; I have seen the early days and experienced those days as one of the pioneer personal trainer who sold my service to a client during 1995, since then the industry has grown in the Maldives too. But it’s quite unfortunate that today when I sit back being an educator for personal trainers the community is with pouring complains about the service and what personal trainers offer.

Today’s personal training industry in Maldives faces serious issues, serious challenges if the present trainers need to establish them as professionals in the industry, as well as if they want to take the industry with a proper reputation to the next generation they need deliver the service a personal trainer should deliver. We need a lot of work to be done to administer the frame work of personal trainers nationwide.

Here are just three questions I ask from the people who have personal trainers, if you answer “NO” to any one of these it’s not worth working with your personal trainer as it’s simply a waste of money and time.

1 - Is your personal trainer working with you on a one on one basis on the hour you are in for working out?
2 - Did your personal trainer conduct “fitness assessments” on the first day of starting your workout, and did he/she continue to assess your fitness levels once in every 6 weeks (maximum time frame, most preferably 4 weeks) to show your progress?
3 - Have you experienced that your personal trainer is not in the gym when you arrived and has assigned his/her fellow trainer to look after you?

The problem area with the present personal trainers is that they emphasize on quantity rather than the quality of training they deliver. A personal trainer out there will take unlimited amount of clients and there is no way they could deliver proper training, guide the intensity and deliver results to their clients as long as they continue doing this. The outcome will be the loss of integrity of the trainer as well the intensity.

Say for example I have seen personal trainers having 30 clients a month, if you are to give proper training, progression and guidance to these 30 clients, the trainer needs to spend 15 contact hours a day in the gym which is physically and mentally impossible. Believe me it’s not possible at all …

The issue has to be tackled at the management level of the fitness centers as well as some leading professionals need to establish a FITNESS TRAINERS ASSOCIATION to outline the standards, code of ethics and working standards of personal trainers in the Maldives market.

I can understand that this is a difficult task to bring this on line, as most of the trainers will argue that they have to take unlimited clients as what the fitness centers pay them as personal training charges are too low. Surprisingly this argument is also valid, in fact this is true when it comes to some centers they just rip off trainer for using the facility.

Here are the lower limit charges I found out which goes around in different countries, and the argument of the personal trainers in Maldives is right looking into it.
United Kingdom - £ 20 per hour
United States - US$ 20 per hour
Australia - AUS$ 22 per hour
New Zealand - NZ $ 20 per hour
India - Rs 450 per hour
Singapore - S$ 25 per hour
Malaysia - RM 60 per hour
Sri Lanka - Rs 600 per hour
Maldives - Mrf 20 per hour

What could be the solution?

To be continued …

Wednesday, December 10, 2008

BACK TO WHERE IT STARTED

In recent days something really did happen to the old bodybuilding rule of the Greek ideology, which showed the eternal classic ideal human physique. If you have read the recent bodybuilding articles and the magazines going around promoting the bulging biceps, monster thighs, which will only say to get huge, gain and add size. Fitness enthusiast and general public consider the bodybuilding today freakish and unnatural.

To obtain a balance male physique your neck, arm and calf should all be the same size. Your thighs should be half of your chest measurement; your waist should be twice your neck measurement.

Surprisingly the modern day bodybuilding doesn’t look into these, all what matters is size with definition.

Thanks to Frank Zane and late Steve Reeves who maintained those athletic bodies which returned us back Classic Bodybuilding.

Men’s Classic Bodybuilding is the terms used for the new discipline of bodybuilding introduced by the IFBB (International Federation of Bodybuilding and Fitness) which demands to develop less muscular, yet athletic and aesthetically pleasing physique. In these classic competitions emphasis is placed on a muscular athletic looking physique, assessed on the 8 compulsory poses and comparisons on four quarter terns. Well the Greeks ideology is back!!

The Men’s Classic Bodybuilding Disciplines

1 – Up to and including 170cm category:
Maximum Bodyweight Allowed = body height (cm) – 100 + 2Kg
Example: A competitor, who is 170cm tall, can weight maximum of 72Kg

2 – Up to and including 178cm category:
Maximum Bodyweight Allowed = body height (cm) – 100 + 4Kg
Example: A competitor, who is 178cm tall, can weight maximum of 82Kg

3 – Over 178cm category:
Maximum Bodyweight Allowed = body height (cm) – 100 + 6Kg
Example: A competitor, who is 180cm tall, can weight maximum of 86Kg

This confirms that unlike the ongoing rule of categorizing athletes with weight, the rule has changed to categorizing athletes given maximum weight in relation to height, which will show more athletic physiques on stage.

The bodybuilding governing organization in the world has created this discipline of bodybuilding with the new training systems which are on the highs of the fitness industry called “Functional Training”. This is indeed good news for trainers who believe in functional training and athletic ability of muscles in the body, as until recent day’s world’s top trainers have this belief that bodybuilding requires no athletic ability apart from walking on to the stage and flexing muscles to their favorite music.

But today bodybuilding has changed its tune with the introduction of classic bodybuilding as a sport.

Today bodybuilding is now functional and athletic … you can do it too, and good news is bodybuilders in Maldives has a good chance to win at International Championships as we see more classic bodybuilders in Maldives unlike any other country in aisa.

Saturday, November 15, 2008

Questions and Answers

Question: I am a 39 year old man, who weighs 79Kgs at the height of 160cm. Can you tell me if my weight is ideal if not what my ideal weight should be?

Answer: You body mass index (BMI) is equal to 30.85 which is very high, the amount should range from 21 to 24 ideally. Therefore your ideal body weight should be ranging from 58 to 61 if it’s in terms of BMI. But the more important thing to consider is the fat percentage; it will better if you could visit a doctor or a personal trainer and get your fat percent which should be between 10 to 20 percent for a male.

Question: What would be the best exercise to trim the waist? I have tried many ways and pieces of equipments which claim to trim waist.

Answer: There are no such exercise called waist trimming exercises, the exercises you perform to your abdominal muscles such as crunches, sit-ups and leg raises are resistance exercise to tone or strengthen the abdominal muscles. The machine that claims to reduce inches from your waist in no time has little or no evidence that the machine does the magic. The magic formula is to perform cardiovascular exercise (running, walking, cycling) at the target heart rate zone for more than 20 minutes, do resistance exercises to your abdominal muscles and adjust your dieting habits to healthy options. You will be there soon.

Question: In a previous post you mentioned that you do not want a post in Bodybuilding Federation of Maldives (BBFM). But later I read in local news that you are newly elected Vice Chairman of BBFM, why didn’t you say what you wanted before instead of hiding it.

Answer: Sports politics … if I am to be sarcastic I will say H E Mr. Mohamed Nasheed once said he do not want to be the President of Maldives but today he is the President!! We all live our dreams; I am doing what I don’t want to do to make my dream live, which is to see bodybuilding of Maldives blossom in Asia with top athletes and professionals at management. Take my term as an interim term where you will see me laying a foundation to my dream. Long way to go …

Question: I read your rehabilitation posts of Goalkeeper Imran, I want to know the detail procedure to follow if I have a ligament injury.

Answer:
1 – Doctors Consultation to get medical treatment
2 – Medical treatment (surgery if required)
3 – Doctors clearance for Physiotherapy
4 – Physiotherapy
5 - Doctors clearance to start strength and conditioning
6 – Strength and Conditioning
7 – BACK TO FIELD (SPORTS)

The period spent on physiotherapy or strength and conditioning depends on surgery and severity of injury which the athlete or person is recovering from.

Question: I’ve heard you teach science subjects, if so what subjects do you teach? Can you be of any help to secondary school science students?

Answer: What you’ve heard is very wrong, I do not teach science subjects (Chemistry, Physics or Biology) to secondary school. I teach exercise related subjects (Anatomy & Physiology, Exercise Science, Exercise Prescriptions and many more specifics of exercise). Please do not take me wrong, teaching exercise is my hobby and passion and I only want teach exercise related subjects nothing else.

Thursday, November 6, 2008

FITNESS CENTER

Myself and Dr. Hussain Haleem (Kuda Husen) together will host the weekly fitness show called FITNESS CENTER on the local channel DhiTV. The program was telecasted live on DhiTV during the month of Ramazan on a weekly basis and suspended due to hectic time schedules of the TV station due to the historic election of Maldives.

The main objective of the program is to educate the public on all aspects of fitness and wellbeing. The program will include videos of exercise demonstration and information on lifestyle modifications to achieve maximum results. Fitness and the training aspects has evolved over the past few years and we are focusing to provide information on how to guide you through a proper exercise program, how to get started or if you are lacking results we provide information how to modify your training to get the results you’ve always wanted. If you are a competitive athlete, recreational exerciser or a bodybuilder we will be on air Live every week to give you the information you want.

Show timings every Wednesday 9.00pm to 10.00pm
Special Program live 06th November 2008 from 11.00pm to 12.00 midnight

STAY TUNED

Monday, November 3, 2008

SPOT REDUCTION

Men complain of getting too thin on the face and still have spare tire around the waist, women complain of having small busts and still have wide hips and huge buttocks. Body fat surprisingly has its own mind, it appears where it wants, mostly on the wrong places. When we talk about the areas where fat is gained in the body the PEAR shape is commonly found in women where fat is generally gained around thighs and buttocks. The APPLE shape is commonly found in man where fat is commonly gained around the abdominals. Keep note that these are the most predominant patterns but in some cases it can be found in either gender.

When we talk about gaining fat there are some data available where fat is gained and dominant areas gender wise.

KNEE:
Fat often builds up on the inside region of the knees in women

UPPER ARM:
Also common in women, fat builds up can occur in the middle of upper areas of the upper arm – typically covering the tricep area.

ABDOMEN:
Fat builds around the navel area is common in both genders. It is also one of the few fat deposits that are also found in slim women.

INNER THIGH:
Fat storage between the thighs is common in women – but also occurs with men. It is more noticeable in women due to the width of the pelvis that in turn influences the position on the thigh (Femur).

OUTER THIGH:
Sometimes called “Riding Breeches” – this area is the most likely place for the pitted or “quilted” appearances of cellulite. This fat concentration also blends with fat tissue on the inner thigh and the buttocks.

BUTTOCKS:
Without fat here – sitting would be quite uncomfortable. Fat is held in place by the gluteal fold. If significant fat is lost from buttock, then only appropriate training can prevent the buttock from sagging down against the thigh.

LOWER BACK:
This fat concentration often merges with the buttock area.

CHEST:
Breast tissue comprises the mammary gland (one’s’ endowment) surrounded by fat. Men also have atrophied glands and fat in this area. Both sexes gain fat in this area. In men this can sometimes be mistaken for the condition of gynecomastia – a condition that includes not only fat build up, but growth in gland tissues.

The question of spot reduction has been thrown at me a million times while on radio and TV shows; unfortunately my answer has to be I really dun know how to do the magic of spot reduction as the proven studies confirms that spot reduction is impossible. The following study conduct by the University of Massachusetts during mid 1980s showed some interesting evidence.

In the investigation, 13 male subjects participated in a vigorous abdominal exercise training program, for 27 days. Each participant in the study was required to perform a total of 5,000 sit-ups over the course of research project. Fat biopsies were obtained from the subject’s abdomens, buttocks and upper backs before and after the exercise program. Contrary to what spot reduction proponents would have you believed, the results of the study confirms that fat decreased similarly in all three sites, not just the abdominal region.

You maybe thinking about multi million dollar industry of products which claims spot reduction on the waist, thigh and buttocks, the reality based of scientific studies cast doubt on the validity of spot reduction therefore these products. If you are to invest on exercise equipments invest wisely on something valid and something which works.

The news can be frustrating but the reality is SPOT REDUCTION is not proven.

References:
1 - Bryant, Cedric X, Ace Fitness Matters, January / February 2004.
2 – The Complete Guide to Personal Training
3 – Fit Facts, American Council on Exercise

Sunday, August 31, 2008

TRAINING DURING RAMADAN

What is the best time to exercise during Ramadan? This is a frequent question as the month of Ramadan approaches every year, some explains that they go out to play soccer in the evenings before breakfast. I myself have done so as a child. To answer this question I did some reading to answer how to reap the benefits of exercise during the holy month of Ramadan. It was hard job to find research papers on fasting and exercise due to few available on the subject.

In a research conducted by the Department of Pharmacology, Faculty of Medicine, Casablanca, the effects are more chronobiological than physiological. The research states …

Ramadan fasting did not dramatically affect the metabolism of lipids, carbohydrates and proteins, or the daily mean of hormonal serum levels. An increase in serum urea and uric acid was frequently reported and this could be attributed to dehydration during the month. Some changes, such as the increase of HDL and decrease in LDL would be beneficial for the cardiovascular system. However the chronobiological studies have shown that Ramadan fasting effects the circadian distribution of body temperature, cortisol, melatonin and glycemia. Nocturnal sleep, daytime alertness and psychomotor performances are decreased.

Research concluded as the major changes during Ramadan fasting are chronobiological and behavioral. They could be responsible for the high incidence of road traffic accidents and the reduction of working hours during the month of Ramadan.

Another study from University of Malaya, Malaysia confirms decrease in body weight by the 2nd week with a greater decline in females. The lower bodyweights were maintained throughout the fasting month with a return to pre-fasting values when normal feeding patterns were re-established. Resting heart rate of males was markedly lowered in the month of Ramadan while responses in the female were only slightly decreased. Total skin-fold thickness and total muscle girth showed similar changes although the trends were not statistically significant the research said.

Due to these reasons it is understood that changes should be made in your exercise regime during the month of Ramadan. Below are some guidelines how to proceed.

1 – If you exercise on a regular basis, make Ramadan a month you could exercise every other day to give your body adequate rest and time to recover.

2 – Plan and eat good nutritious food at night to provide essential vitamins and minerals to your body.

3 – After looking on the above studies it is advised to do your exercise sessions after breakfast at night as your body lacks motor coordination and alertness.

4 – I’ve seen some individuals putting on a harsh diet during the Ramadan in order to see a big weight loss, it is not advisable to do so as proven research confirms a drop in bodyweight due to fasting.

5 – Make your exercise session shorter and less intense during Ramadan.

6 – If you are new comer to exercise do not start an exercise session without supervision of a qualified professional who will guide you through proper intensity and adaptations.

7 – Hydrate yourself throughout the exercise session as often as you can to prevent dehydration by fluid loss.

I hope the above guidelines will give you some information to exercise safely during the month of Ramadan.

HAPPY RAMADAN TO ALL READERS

Reference:

Physiological and Chronobiological Changes during Ramadan Intermittent Fasting - Rachida Roky, Imad Houti, Samya Moussamih, Souad Qotbi, Nadia Aadil.
Department of Pharmacology, Faculty of Medicine, Casablanca, Morocco

Effects of Fasting in Ramadan on Tropical Asiatic Moslems – By R.Husain, M.T. Duncan, S.H.Cheah and S.L. Ch’ng, Faculty of Medicine, University of Malaya, Kuala Lumpur, Malaysia

Friday, August 29, 2008

THE SHRINKING PENIS !!!

Question:

I am worried to train with weights after hearing that the penis will shrink as a result of it, I was briefed by an ex-recreational bodybuilder. Can you explain this in detail?

Answer:

Every man is unique in his own way! Some lucky guys … some long, some short, some white and some black. It’s no surprise that you will be shocked when someone says that your penis will shrink when you train with weights or lifts weights; I am sure some guys will not even pass a gym in fear of losing some inches from their precious organ.

This rumor of shrinking penis when training with weights is absolute rubbish which has no evidence behind it. Despite the countless slang terms for the penis and man’s boasting about their sexual strength, the penis has no bones and no muscles in it. Inside the penis are three spongy tubes, two on top and one on the bottom. The bottom one also has the urethra running through it.

It is hilarious when I think of this, as I do not understand how the penis will simply shrink or grow with lifting weights, as in the gym or in an exercise ground people do not go around working out their genitals. If you would want to go on a wonder world of working out your genitals in a gym or exercise ground still there is no reason for it to grow (hypertrophy) as there are no muscles in the penis, and there is no reason for it to shrink either as there is no muscle in the penis to cause atrophy too.

The rumors which are out for decades about weight lifting having an impact on your penis size has no proven evidence at all. There is no study which confirms a direct linkage with penis shrinkage and weightlifting or weight training of any type. The rumors on penis shrinkage is out due to illegal path athletes take up and the consequences they face using illegal substances called anabolic steroids.

It is clear that this rumor is out from with the impact on weightlifters and bodybuilders who uses anabolic steroids! Surprised!! Yes when a weightlifting athlete, bodybuilder who trains excessively with weights or any other athlete is on anabolic steroids it can have an impact on his reproductive organs. Further explained as below!

As we all know, steroids are medically generated substances used to for various medical purposes. Steroids are widely used by bodybuilders and other athletes like weightlifters and many more illegally although the use of steroids requires a prescription from an authorized physician in all cases.

Every man secrets a hormone called testosterone, which is responsible for physical growth in puberty. Anabolic steroids chemically develops the effects of testosterone which makes the man’s sexual features develop fast, therefore a lot of man have used anabolic steroids to increase their penis size and erection.

Unfortunate that most of them do not understand the consequences of using it, most steroids permanently damage the organs of the body including the reproductive organs which is most predisposed to damage. This is because anabolic like hormones are also produced in male reproductive organ, the use of steroid can cause temporary or permanent impotence, the effects can be so strong that even increased sexual desire will not make the penis erect, and in worst cases the penis can erect and still cannot serve the purpose. It’s understood that a penis will remain smaller if the man lacks sexual desire, and when it comes to the steroid users penis size remains diminished because of increased chances for erectile dysfunction, impotence directly caused as side effects of steroids.

For the steroid users it is SAD BUT TRUE that when the damage is done the efforts to bring it back to normal will be futile.



Ps: This is indeed sad news that people pass false information regarding exercise.

Monday, August 18, 2008

FUNCTIONAL TRAINING & BODYBUILDING

With reference to the comment received from AL regarding functional training and bodybuilding training combinations below are some information I believe will be important for bodybuilders.

As a trainer I am a believer in the concepts of functional training and movement based exercise even when it comes to the sport of bodybuilding. Functional training is a concept which is growing fast in the sports and fitness industry and there is still debate among the leading trainers around the world on this issue. There are ups and downs in this training concept when related to the sport of bodybuilding.

In the sport of bodybuilding when you are out on the stage the only thing that matters to the judges and audience is the way you look and how you good you flex your muscles. Athletic capabilities like strength, endurance, speed, power and flexibility are only required to a limit to help them look better on stage. The only thing that matters is a perfect physique with low body fat value, muscularity and symmetry. So I believe I can put it as COSMETIC, and if I want to be sarcastic when relating functional training and bodybuilding I would say the only athletic function bodybuilding requires is to walk across the stage flexing those muscles to their favorite music!

Functional training came into lime light from sports conditioning and rehabilitation world, by definition functional training is related to movement contributing to better and more efficient performances.

Bodybuilding is a sport, a sport which requires intense training and discipline. As functional training develops a better and more efficient sports performance there is no doubt that some training concepts of functional training should be used at some stage while training a bodybuilder. It’s difficult to draw the line when and where in general …

Here is how you could use the concepts of functional training on a bodybuilding athlete, first you need to understand the requirement of a bodybuilder, take the below examples.

Compare a swissball dumbbell shoulder press and a machine shoulder press, think what serves the purpose of a bodybuilder. When you perform a swissball dumbbell shoulder press (a functional training exercise) the tension on deltoids (shoulder) is not well targeted as the persons involves much more other muscles by sitting on the swissball, the individuals focus will be on maintaining his balance involving his core muscles at maximum, also the individual will not be able to lift ample weight to serve the purpose of bodybuilding. Unlike swissball dumbbell shoulder press, machine shoulder press serves right for the purpose of bodybuilding; the individual can lift a proper weight and the focused muscle group will be stressed up to the requirement, at the same the individual will not have to focus on balancing or anything else except the target muscles.

As I said its difficult to draw the line when and where functional training exercises should be used when training a bodybuilder, but there are some factors which makes some basic functional training exercise is a must for bodybuilders at some point of their training cycle every year.

Every bodybuilder has to work on joint stability and core stability (your core is everything except your arms and legs), you have to use balance exercises to strengthen the muscles surrounding your joints which will prevent you from injuries. Core training means doing exercises that activate the “core” muscles of the torso, neck, pelvis, lower back and abdominal area. By core training you work deep inside muscles like Quadratus Lumborum, Tranverse Abdominis, Multifidus and many more which you don’t see. Hence exercise using swissballs, wobble boards and bosu balls are vital for bodybuilders at some stage.

Although functional training is old news for sports conditioning and sports rehabilitation world, it is news for old school bodybuilders.

Try it …

Wednesday, August 6, 2008

THE SPORTS EDUCATION ACADEMY OF MALDIVES

Sports Education Academy of Maldives, founded in September 2006, by myself and Mr. Mohamed Kaleem is looking forward for its congress and elections.

The main aim of the academy is to gather sports and fitness professional and create an environment to enhance the education and knowledge among the people of the country. In the past the academy has conducted training courses on the areas of Personal Training, also have conducted training courses for Maldives Police Services for Police Physical Training Instructors.

The academy is presently on talks with sports and fitness education providers in Australia to conducts their training courses in Maldives.

The academy proudly announces to seek more members before the congress and the elections of the executive board, this congress and election will be called within the course of next two weeks.

Who can be a member?

Membership is open to any individual, club, or training center, furthermore any sports man, Sports Coach, Strength and Conditioning Coach, Therapists, Doctors, Personal Trainers, Fitness Trainers and anyone who is interested in promoting sports educations in the country is welcome to join. To register as a member please be kind enough to submit a letter requesting for membership to zinan@fitness.com.mv

After receiving your application letter you will receive a letter from the academy confirming your membership.

Being a member what do u get?

The academy is focused on conducting training courses on sports and fitness in all areas in the coming future. By becoming a member you will able to enhance and be up to date on recent research and many more information on sports and fitness training.

Being a member in the academy you will have the right to compete in the academy elections for the below given posts. Last not but the least all members are entitled to vote in the academy elections.

The academy seeks applicants for the following

As the academy congress is approaching the academy seeks candidates to run for the following posts. The following posts will be elected in the forthcoming elections.

1 – Chairman
2 - Vice Chairman
3 - General Secretary
4 - 05 Executive Members

Any member or any potential member who wishes to compete in the forth coming elections can send his/her desire to run for the post in writing. After the application is received the candidate will be given the list of members who will vote in the congress from which he/she can work on to win the election

We are open to everyone and look forward to see you in academy congress.

Saturday, August 2, 2008

YOUR CHANCE TO BE FIT

The occurrence of obesity continues to be a major health concern for adults, children and adolescents throughout the world. This rate of obesity raises concern because of its implications for the health.

Obesity increases the risk of many diseases and health conditions which includes …

1 - Hypertension (high blood pressure)
2 - Type 2 diabetes
3 - Coronary heart disease
4 - Stroke
5 - Gallbladder disease
6 - Sleep apnea and respiratory problems
7 - Some cancers (endometrial, breast, and colon)

To stand and work against this pandemic I am pleased to announce that I am looking for candidates who would like to volunteer to train with me for a period of three months on an exercise program to fight against obesity.

From the candidates who apply on this program I will be choosing two candidates to train under my supervision totally free of charge.

Terms and condition

1 - The candidate must be classed obese and must be willing to follow an exercise program to regain a healthy lifestyle
2 - The candidate must be willing to undergo a medical assessment prior to the exercise program
3 - The candidate must be 18 years or above most preferably over 20 years
4 - Application open for both genders

What will the chosen candidates get …

1 - Free gym membership for the given period of three months
2 - Free one on one personal training with me everyday
3 - Nutritional advise

And many more with the right way to be fit …

How to apply

Send an e-mail to zinan@fitness.com.mv before 31st August 2008 with your name amd contact details. All applications will be dealt confidentially.

My guarantee

My personal guarantee for the chosen candidates that he/she will be taken on an unbelievable journey of exercise and fitness training.

Results guaranteed.

Saturday, July 26, 2008

Maldives National Bodybuilding Team Trains for Beach Games

After the end of Mr. Maldives 2008 in mid June the association has conducted a selection process to select a national team for the Beach Games in Indonesia this October. It was surprising that the selection came right after a month of the national championships.

If the association has fore seen this international event and has worked on structure this selection process is of no use. First the question should be asked from the governing body why this process exists as there are has been winning athletes who are at top condition during this year’s national event. This is due to unstructured decision making which leads to chaos among the athletes, as the national squad should comprise of the winning athletes from the national championships. If not a purpose of competing in the national championship is questionable.

Here again the BBFM was lucky, it was the winning athletes of the competition who grabbed the seats of the national squad, apart from the changes on the decision on one athlete who is an athlete of Male’ Fitness Club. At the selection process Mr. Rasheed was not selected to the national team, however the decision has been altered over night for an unknown reason and he has been granted place in the national squad.

Apart from the selection there are things which needs to be considered.

The athletes on the national squad has to be looked after, the preparation for such an even costs a fortune for the athletes compared to the income they gain. Among the selected athletes there are two athletes from MNDF and two more athletes’, one from MFC and one from Master Muscles Supplement Showroom.

MFC has proudly sponsored half the cost of Diet required for the athlete from MFC and half the cost of the supplementations, without any formal information from the association to MFC that this athlete has been selected to the national team. Some may ask do I have to be informed, the answer is yes as the responsible person at MFC I have to be informed if an athlete from MFC has been selected, it is not the athlete who comes and tells us that he has been called by mobile phone for a selection and he has been selected, if this is what BBFM believes this is very unprofessional as the association has to respect the center which the athlete belong.

It is also unfortunate that the athletes claim that there is no proper information and guidance from the association with this issue on training for the Beach Games. The association should confirm if the athletes have to raise their own funding, but I believe that association should look after the National Squad if they want productive results in international events. After all who is to be questioned if the athletes don’t reach the expectation on the games?

What’s left behind …

As I said that the association needs to be re structured with a formal election process, if not the credibility of representing the country on international events is questionable. The association needs to abide by the following of the Associations Act (Act No: 1/2003, Article 36: Existing Associations)

a) Associations registered with the Ministry of Home Affairs, Housing and Environment under Act No. 26/82 (Law of registration of associations, clubs and parties) and existing at the date this Act comes into effect, shall upon this Act coming into effect be deemed to be registered under this Act.

b) Where Governing Regulations of associations are registered with the Ministry of Home Affairs, Housing and Environment prior to passing of this Act, such associations are required to alter them such that the Governing Regulations are in compliance with this Act, and submitted to the Registrar of Associations within one year according to Gregorian Calendar from the date of this Act comes into effect.

As per information received the bodybuilding governing body has not submitted its revised constitution after the said association act came into existence. This make the governing body paralyzed to conduct its activities presenting the country in international events, due to the reason that the BBFM has not met the legal law of Maldives, and can no longer be called a valid entity.

What else should be done?

Clear and short, the athletes, contributing well wishers and the public should know the who and who of the association, yes the responsible persons after a formalizing the association.

The athletes and the well wishers are calling for elections of the BBFM


Friday, July 18, 2008

ALZHEIMER’S AND FITNESS

Take a look at the magazine covers on the news stand, not surprising that you will see interesting headlines which interests you. “Exercise to Loose Weight”, “Exercise to control diabetes”, “Exercise fights depressions” and many more like “Get you beach body in six weeks”.

Ever heard about the benefits of exercises for people with Alzheimer’s? In fact exercise does. In February 2001, only two articles in professional journals documented the multiple benefits of physical fitness training for non-institutionalized early- to moderate-stage persons with Alzheimer's disease. The author's Alzheimer's Disease Rehab by Students program (Arkin, 1999) showed dramatic gains in physical fitness and mood, maintenance of function in multiple language measures, and a slower than typical decline in mental status after a year of exercise.

What is Alzheimer?

A disease named by the German physician Dr. Alois Alzheimer during 1906 which is a brain disorder. Alzheimer’s destroys brain cells causing problem with memory, thinking and behavior. This disease can become severe enough to affect work, moods and social life.

Symptoms

The Alzheimer’s Association indicates the following 10 warning signs which may relate to Alzheimer.

1 – Memory Loss
2 – Difficulty performing familiar tasks
3 – Problems with language
4 – Disorientation to time and place
5 – Decreased judgment
6 – Problems with thinking
7 – Misplacing things
8 – Change of mood
9 – Change in personality
10 – Loss of initiative

How exercise helps?

Starting an exercise program is hard for everyone, it is understood that individuals with Alzheimer’s feels better both physically and emotionally with regular exercise. Moderate exercises like walking for 30 to 40 minutes a day is proven to be beneficial to enhance moods and feel better. Exercise can control many of the health problems and also improves flexibility, strength and mobility. Exercise can help to maintain the behavior of a person with Alzheimer’s in addition physical activity can be called an enjoyable moment for them.


Chief Medical Correspondent of CNN Dr. Sunjay Gupta reports on how exercise could prevent or slow down the onset of Alzheimer's.

Tuesday, July 15, 2008

Will BBFM call for elections?

My previous post “BBFM demonstrated administrative disaster at Mr. Maldives 2008” has created a lot of hype among the administrators, managers and the top athletes in the bodybuilding community. People from different angles have thrown questions regarding the issue. These are the questions I’ve received by e-mail answered …

1 – Who is responsible for calling for an election?

The Ministry of Youth and Sports has publicly announced that all the sports governing bodies should under a formal election process. But it is not the responsibility of the Ministry of Youth and Sports to call upon an election for private associations like Bodybuilding Federation of Maldives. It is the responsibility of the founder members to call upon a formal election process.

2 – Who are the eligible members to vote?

All associations should call upon to seek members. As far as concerned it could be an individual, club or company which contributing to the sports in accordance with the constitution of the association. To seek members it should be a public announcement.

3 – Who is entitled to run for the Executive Committee?

Any member or member club should be entitled to nominate a candidate for the election according to constitution of the association. The executive committee should be elected with a free fair election by the eligible voting clubs or members.

4 – Who are the most deserved candidates for the executive committee?

This is a very clear question. Although Male’ Fitness Club is the pioneer fitness center in the Maldives, Muscle Load has been the pioneers in the sport of bodybuilding in Maldives for this reason they should step up first with a candidate or more when it comes to BBFM. Secondly Sports & Recreation Club of Maldives National Defense Force (MNDF) shall nominate a candidate for the executive committee. Third Police Club of Maldives Police Service will be the right place to nominate a candidate for the election. Apart from this leading ex athletes, trainers who want to contribute for the sport will be right candidates. A mixture of these can put up ideas to develop the sport and build an infrastructure for future development.

5 – Why are you concerned on this matter? Do you want to run for a post at BBFM?

Absolutely no, I have no interest in running for any post in BBFM, and I will not as I am not a person who strictly concentrates on one sport. As a trainer I concentrate on conditioning sportsmen from every single sport including bodybuilding, this justifies that at my field of work bodybuilding is a fraction only. And to be more realistic management and administrations is not my field of work.

I personally am not concerned at this, but I have been called by many athletes and individuals from the bodybuilding community asking about this matter as I have been a bit involved in the BBFM doing what was requested by colleagues who run the show. Also I believe at the moment the right people are at the helm of BBFM at the same time I believe there should be an election to validate this and to elect an executive committee to meet the legal status of the associations act and to gain contribution from the vast majority of contributors for the sport like Muscle Load, MNDF, Police Club & any other who has contributed in the past, this makes the scope and reach of the sport bigger.

6 – What is your interest in working towards the election of BBFM. What do you gain out of it?

Very clearly it’s to stable the bodybuilding community, to develop a proper administration who will be responsible to legislate all rules of the games. Who will be answerable to all matters with regard to the sport. In short re uniting the fractions and to work for the development of the sport.

A smooth running of development of sport which will give all athletes comfort and a reason to live the sport they love. I am an athlete oriented trainer. And I work for their interests only. Last but not the least, to clear the doubts of me wanting a seat in BBFM, once and if the elections are conducted it will be clear who and who wants to lead the association.

Wednesday, July 2, 2008

THE EXERCISE PARADOX

You’ve heard it all your life that exercise is good for your health and wellbeing.

However, in one paradox of biology, regular high intensity exercise can increase formation of dangerous free radicals. These molecules damages cell membrane, proteins and DNA (deoxyribonucleic acid) the materials that forms your genes. Long term consequences may be faster aging process and an increased risk of cancer.

What is a free radical?

A free radical is a molecule that’s missing at least one electron in its outermost orbit, which causes it to be negatively charged. Like most things in nature, free radicals seek to remain neutral, and in an effort to achieve this balance they bump up against healthy cells in your body and steal electrons from them. This process is similar to an electric shock that leaves the once healthy cell, damaged and mutated. Unfortunately the process doesn’t stop after damaging the first cell. This newly damaged molecule is now missing an electron and becomes a free radical. Each free radical that is created zaps electrons from healthy molecules to form new free radicals, thus creating a chain reaction that damages thousands of cells along its path.

Is exercise the only cause of forming free radicals in your body?

The good news is your body has inherited the ability to fight against the free radicals in normal conditions. (By producing three substances glutathione, catalase and superoxide dismutase). The problem occurs when free radical formation exceeds your body’s ability to produce antioxidants. This is when the athlete or the exercising individual uses 10 to 20 times more oxygen than of a sedentary person.

Exercise is not only the cause, environmental pollution, cigarette smoke and car exhaust contains free radical molecules. And the horror … research indicates mental stress is the highest cause.

Imagine that every time you breathe, free radicals are formed. This process is similar what you see when an apple slice turns brown when exposed to air. You body can defend against normal levels of free radicals. But if you exercise intensely, live in a polluted area and you have a stressful life the risk factor is high.

Why is it advisable to take your multi vitamins daily?

This is an area where we should educated people, it is advisable that all professional athletes and exercising individuals take Multi Vitamins daily. The fact is free radical formation can be prevented by taking in Vitamin C, Vitamin E, Vitamin A, selenium, coenzyme Q10 and glutathione.

It’s understood that people who have a well balanced diet, and who does take a Multi-Vitamin / Mineral and Antioxidant supplementation daily are free from risk. Ever heard of the saying “Take care of your body for the first 50 years of your life, and it will take care of the next 50”. Supplementing with vitamins, minerals and antioxidants with a balanced good diet will keep you safe and promote optimum performance.

References:

Journal of Sports & Exercise Science, Research finding on how exercise stimulates production of free radicals and how antioxidants minimize their damage by University of California, Berkeley.
Packer L, "Oxidants, antioxidant nutrients and the athlete," J Sports Sciences, 1997;15:353-63; Vasankari TJ, Kujala UM, Vasankari TM, et al., "Increased serum and low-density-lipoprotein antioxidant potential after antioxidant supplementation in endurance athletes," Am J Clin Nutr, 1997;65:1052-6.

Wednesday, June 25, 2008

The BBFM demonstrated administrative disaster in Mr. Maldives 2008

Thumbs up to Munko and Co of Atoll Entertainment who was the event organizer. It was a smooth ly organized event.

This event has been a huge success at the start (1999) and the sport was on top gear until 2002. The administrations have failed to concentrate on promoting the sport since 2002, and the down fall cannot be stopped until we find a responsible and mature administration for the BBFM.

The governing body failed to abide by the rules and regulations of judging:

Article 13.8 of IFBB Rules for Bodybuilding, Fitness and Body Fitness clearly states that at no time the number of judges should be fewer than 5. At the time of the competition there were four judges on the judging panel. After the competition athletes confirmed that the governing body mentioned “judging was conducted by 3 on the panel”. The governing body has not released any official statement with regard to this issue. Still with the four judges on the panel the credibility of the decision are questionable.

Acceptance of the fact by the governing body that the panel was not constructed as per the standard set by the rules of the game gave the athletes questions on the credibility of the decisions.

The final decision!

Mr. Mahmood Ziyad of Maldives National Defense Force was awarded Mr. Maldives, the judgment was made by the few judges on the panel without calling all three contenders for the title on the stage. It took me on surprise that all the contenders for the title were not called on stage for a comparison.

Clearly the first choice for the title was Ziyad, he was in better shape than any other competitor, but does this give the bodybuilding fans and the competing athletes a fair treatment. It’s understood that the decision should be made after calling all participant on stage and a comparison from the judges as the show is solely focused on the title holder, I believe that’s the reason why this event is called Mr. Maldives if not it could have been named Maldives National Bodybuilding Championship.

At the end of the show while leaving the hall a lot of former athletes team mangers questioned me “how the judging was conducted without three of the contenders compared?” I replied I don’t know if the laws of the game have changed or not, I have to check on it. Still supported saying it was deserved win for Ziyad.

Mega Cash Prize.

The governing body has come up with awarding mega cash prize for the future events, will giving away huge sum of cash produce great bodybuilders in this country. Absolutely No.

Looking in to the history of 10 years the governing body has not implemented a proper development program to promote the sport. Technically all the questions about development went into bottom line saying lack of finances.

Do we need a lot of finances do go and conduct seminars in the secondary schools about weight training? Do we need a lot of finances to demo the students the simple basics of weight training? Have we tried to communicate with the school sports supervisors about making the youth aware what weight training is? Development needs a plan and to use the experienced past athletes add few hours promoting the sport.

No matter how big the cash money is it’s difficult to fill up the competition floor with new comers without a development plan to make the sport popular.

Sit back and think about this sport with a passion for it …

How long will Afrah, Nihad Rasheed, Mohamed Ibrahim, Mahmood Ziyad, Abdul Haseeb, Yoonus Rasheed and Co compete as these competitors have been competing since 1999. Even now some big names in the sport like Body Ala, Imad, Alsamath, Mifthah have retired and there aren’t positive replacements of them.

Who’s Who?

The Ministry of Youth and Sports has announced that all the associations have to go through it’s a formal election process. I believe the question should be raised on Bodybuilding Federation as well. A diverse range of people from different organizations are pumping in money to develop their athletes for this sport. Organizations like Maldives Police Service, Maldives National Defense Force, Muscle Load, Male’ Fitness Club and a private company called Lumber Private Ltd did send athletes to this year’s competition.

The association needs to justify the policies of being a member, need to conduct formality and elect a group of people from all these areas that are at the moment spending on the athletes to further this sport in the country.

I think it’s high time we think about the future of bodybuilding … BBFM should call upon to seek members, have a congress involving members to pass the constitution, formalize all the basic of running the organization. Without a proper foundation growth will always be in question!

“In sport, there are no limitations, no barriers of race, religion, politics or culture. In sport, we are in touch with each other” Bodybuilding is important for nation building. Ben Weider, O.C., C.St.J, C.Q., Ph.D., Founder & Honorary Life President IFBB

Sunday, June 22, 2008

CONGRATULATIONS MALDIVIAN NATIONAL FOOTBALL TEAM


Marahaba Marahaba Gaumee Teemah Marhabaa!! Beat India and Copy INDIA … We can be much better than this!!! Let us be original. After few years maybe an Indian news paper will say that Maldivians learnt to celebrate copying their ways.

Best wishes and congratulations to the Maldives National Team, you have proved to be the king of football in the South Asia.

It was a dramatic game of football where the national side of Maldives made history is Sugathadasa Stadium, both sides fought till the last minute to be crowned as the South Asian Champions.

When our team proved that we are the best in the region with Mukhtars thunderbolt at the dying minutes of the second half it was time for a nationwide celebration, and also different people looked into the win at different angles. Some claiming their hard work for football development in Maldives.

It is a well-known fact that the Maldivians learnt their soccer from Sri Lankans. There have been many reputed Sri Lanka coaches who later moved on to Male to coach Maldives. Those hard efforts and humble beginnings are now paying dividends. People who learnt their ‘a’ and ‘b’ in soccer alphabet are now giving us a dose of our own medicine. “19th June 2008, Daily News Sri Lanka”

Well it is understood that we had Sri Lankan Coaches and players in the local top club. that doesn’t give the Sri Lankans the right to claim that we learnt our “a” and “b” of football from them. The people of Maldive had worked hard.

Neither the football governing body nor the sports governing body is entitled to claim that it’s only their hard work, it’s also the work done by the people of Maldives. Ask this question “How many of these players has become a top level footballer being in a proper youth development program?. Almost all of the players on this team came from different atolls; the atoll community should be praised for developing these talent. Looking into the facilities available in atolls developing players like ARIF, ISMAIL, IMRAN, MUKHTAR, THORIQ and SAEED is almost an impossible task. And the island community should be proud of this.

At this point we need to raise serious questions to the football governing body if we are to defend the title in the coming years. We need a future infrastructure for youth development concentrating on all atolls if we are to tap talent and to keep this title back in Maldives.

We need the governing body to build up a structure where the top teams in the first division and leading teams in the atoll community should have their football training academy for youngsters, we need the governing body to arrange youth tournament on a bigger scale where the teams represents their junior under 14, 16, 18 and see our youth climbing the ladder to represent the country on an international level.

It is understood that FAM is undergoing a remodeling phase where a new elected chairman and an executive committee will be elected shortly. I believe that largest association in the country need a committed person who is willing to explore and develop football in a larger scale nationwide, who have a passion for the beautiful game. If the expectations are unmatched it will break the hearts of thousands and thousands of fans within this small nation.

It’s time we need to think on a positive attitude to develop talent for future, I am convinced that if a proper development plan is not produced we might have to dream or even wait 17 more years to bring back this title home.

Now that we are the kings of South Asia we need to think on a bigger scale for the future, as a football fan I would want to see Maldives playing in the Asian Championships. We need the rich to spend on sporting academies to make this a reality.

Friday, May 23, 2008

PREGNANCY AND EXERCISE

The topic needs a long and detailed explanation; my next few posts will concentrate on the Pre & Postnatal Exercise Recommendations. First I will take short route to explain the physiology of pregnancy briefly.

In the past exercise during pregnancy is considered taboo, and pregnant women was encourage to adopt a sedentary lifestyle (you can get the concept from the Dhivehi word “Baliveinnun”). But now pregnancy is considered as a unique time for behavior modification, and is no longer considered a time for confinement.

Sports Scientists and Medical Doctors confirm the following as concern areas when exercising during pregnancy.

1 – Miscarriage: A concern for many women considering and exercise program during pregnancy, particularly on the first trimester. There are number of reports indicating that running or aerobics does not increase the rate of spontaneous miscarriage (Jarret and Spellacy, 1984; Clapp, 1998)

2 – Congenital defects: It appears that continuing regular exercise does not increase the chance of a birth defect in a baby.

3 – Premature outcome: All the available evidence indicates that continuing or starting a regular exercise program does not increase a woman’s chances of either rupturing her membranes or going into premature labour (Lokey et al, 1991)

4 – Foetal development: Clapp (1998) states, that if a women exercises 20 minutes at a moderate intensity (intensity to measured using the Rate of Perceived Exertion) three times a week right through out the mid and late pregnancy, she will restrict foetal fat deposition without interfering with the growth of other foetal tissues.

Physiological changes during pregnancy

1 – Cardiovascular adaptations: The pregnant mothers body works harder than ever before demanding more oxygen, this means the symptoms of tiredness occurs sooner.

2 – Thermoregulatory adaptations: Feotal hyperthermia, leading to abnormal foetal development, is a concern if the mothers core temperature is elevated following exercise. In addressing this concern the mother’s resting body temperature is reduced and her ability to get rid of the heat the skin is improved.

3 – Respiratory adaptations: Feeling of breathlessness is coomon with a mild exertion. Due to the physiological changes in the body (rib cage elevates and widens to compensate for the restricted movement of diaphram) the deapth of every breath taken increases by 50%.

4 - Hormonal adaptations:
Oestrogen: stimulates the growth of the uterus and breasts, and high level of oestrogen can result in excess water retention, nausea (specially in the first trimester) and joint looseness.
Progestrone: Thickens and develops the walls of the uterus, controlling and relaxing to stop contracting excessively.
Relaxin: Softens ligaments, cartilage and the cervix, allowing these tissues to spread during deliver. This is a major area you should be careful whilst doing stretching exercises.
Insulin: resistance increases during pregnancy, this make the pregnant women’s pattern of energy utilization similar to that of a mild diabetic. In mid and late pregnancy insulin resistance serves to utilize more fat for maternal energy and rest during exercise.

5 – Musculoskeletal adaptations: The position of the growing uterus together with the weight gain causes expectant mother’s center of gravity a shift (up and out) increasing the mechanical stress on particular areas (Wang and Apgar, 1998). Becoming increasing lordotic the stomach muscles can be strained as they stretch and the back may become sore. When the belly grows through pregnancy strong abdominals are needed to support the weight of the baby and to protect the back, also will give the muscles of the uterus some extra help during delivery.

With reference to the above information it is clearly understood that it’s important to prepare yourself for pregnancy, doing some fitness programs strengthening your cardiovascular fitness and strengthening your muscles specially the abdominals and the pelvic floor muscles are vital.

Monday, May 19, 2008

BE A FITNESS PARENT

The percentage of obese children has more than doubled in the past 30 years. Many factors are affecting the epidemic around the globe. What if I say technology is the real culprit for children to adopt a sedentary lifestyle, yes we have taught our children to sit in from of the TV watching their favorite program, playing the most modern video games or sitting at the computer without any kind of physical activity.

What exercise is the best for your child? From traditional “Aila Kulhun” to dancing whichever your child stays interested in will keep your child fit and healthy.

Below are some guidelines on activity recommendations for children,

INFANT:
No specific requirement (Physical activity should encourage motor development)
TODDLER:
1 ½ Hours (30 minutes planned and 60 minutes unstructured physical activity)
PRESCHOOLER:
2 Hours (60 minutes planned and 60 minutes unstructured physical activity)
SCHOOL AGE:
1 Hour (Break up physical activity to bouts of 15 minutes)

My 5 tips to raise a fit child,

1 – Be a role model, as parents adopt a healthy lifestyle on your eating habits and activity habits.
2 – Participate in physical activities with your child, go walking, swimming or what you child fancies
3 – Teach and establish a proper and regular physical activity timing for your child
4 – Keep it fun, make you child participate in activities he or she likes, school sports like football, tennis or athletics are all good options if your child enjoys it
5 – Establish proper meal timings for your child with good nutritious food

It’s time all parents become fitness parents to better your child’s future.

Sunday, May 11, 2008

REDEFINED INTENSITY – Home Exercise Program For Beginners


Redefined Intensity from Zeroc on Vimeo.

It all started with this blog during February 2007, as a personal trainer I was committed to train my clients to the best of my ability. But this space of mine on the internet opened up a totally new venture for me in my chosen career.

My interest to educate public has grown enormously; this is a dream project where I will be releasing an exercise VCD called REDEFINED INTENSITY – Home Exercise Program for Beginners which will instruct people to workout at home with the use of only a pair of dumbbell at beginner level 1 and beginner level 2. The project has begun … COMMIT TO BE FIT

My aim is to complete this project and donate all the finances raised from this project to KUDAKUDHINGE HIYA (for the children in need).

I request any interested sponsors who wishes to contribute in this dream project to contact me on zinan@fitness.com.mv

Thank you

Friday, May 9, 2008

BUT? … GET YOUR BUTT ON RIGHT TRACK!

But, Bill Phillips says 20 minutes, 3 days a week is the solution …
But, Doesn’t daily cardio burn ups muscles …
But, I believe doing hundreds of sit ups daily trims the waist line …
But, Some says in a cardio routine you start to lose fat after 2o minutes …

People have plenty of buts, the irony is, with all these buts they still can't figure out why they are not loosing those annoying body fat.

You must be wondering if you should do short duration high intensity or long duration, low intensity cardio routines. Experts suggest that High Intensity Interval Training is one of the best cardio training systems if you are trying to lose fat. Provided you are healthy and your doctor approves you to undertake a high intensity exercise programs, and you have already build a significant level of aerobic fitness.

In other words, forget the buts and get your butt on the right track! Put your mobile phone and the magazine away and do a real cardio workout. Your body will get leaner day by day …

High Intensity Interval Training is the technique of alternating short (30-60 seconds) periods of low to moderate intensity. This workout normally last a total of 15 to 25 minutes.

Here is how you do it for 21 minutes when you get on the treadmill …

Speed 6.o: 5 Minutes (Warm Up)
Speed 7.0: 1 Minute (Work Interval)
Speed 6.0: 1 Minute (Recovery Interval)
Speed 8.0: 1 Minute (Work Interval)
Speed 6.0: 1 Minute (Recovery Interval)
Speed 9.0: 1 Minute (Work Interval)
Speed 6.0: 1 Minute (Recovery Interval)
Speed 10.0: 1 Minute (Work Interval)
Speed 6.0: 1 Minute (Recovery Interval)
Speed 11.00: 1 Minute (Work Interval)
Speed 6.00: 1 Minute (Recovery Interval)
Speed 12.00: 1 Minute (Work Interval)
Speed 5.00: 5 Minutes (Cool down)

You may also use a stationary bike or any piece of cardio equipment by changing intensity on a similar manner as given above. Well it’s not all about giving it a try on the treadmill; you need to do some adjustments in the diet to maximize results.

Five small meals a day for women and six small meals a day for men or just forget it is the right phrase used by the nutrition professional.

The benefits of frequently eating include:

1 - Faster metabolic rate
2 - Higher energy levels
3 -Less storage of body fat due to small portions
4 - Reduce hunger levels and cravings
5 - Steadier blood sugar and insulin levels
6 - More calories usable for muscle growth
7 - Better absorption and utilization of nutrients

Yes you can get some good results with a well constructed three meals a day but it would not even be near to your maximum potential. It would be like comparing a Porsche to a Toyota.

Friday, March 21, 2008

COFFEE AND SPORTS PERFORMANCE

History confirms that coffee was discovered 1000 years ago, now in the modern day almost more that 85% of Maldivians drinks coffee on a regular basis. Thousand of years passed and still there is this mystery on scientific evidence the effects of active ingredient caffeine which is found in coffee. Caffeine is known as the most widely used stimulant drug in the world, mostly used in the form of coffee.

I hear many people say that they could easily fall a sleep after a cup of coffee and it has no effects on them to keep them awake or it doesn’t make them alert. Once caffeine is enters body it is well absorbed and peak blood level occurs. Within few days of regular use body develops a tolerance to the effects of caffeine. Like caffeine increases blood pressure of a first time user but no significant change in a frequent user.

Does caffeine has an impact on athletic performance?

A controversial issue, there are studies that confirms that using caffeine has no significant impact on high intensity or high performance sports such as sprinting, but it gives a positive impact on aerobic endurance athletes.

Some guidelines for athletes who use coffee (caffeine) as a stimulant to increase sports performance:

1 – The maximum effect of caffeine is reaped after 3 to 4 hours of using caffeine
2 – Be cautious as some individuals experience a significant drop in performance during the race or game.
3 – Make sure that you have used caffeine under variety of training conditions as a new user might experience difficulties. Never try something new on a race or game day.
4 – Make sure you are aware that if your caffeine level is way too high in your urine you get positive for illegal drugs under IOC (International Olympic Committee) standards.

Caffeine as a drug:

Understand that if your urine test contains more than 12mg/ltr of caffeine you will be positive for illegal drugs (anabolic steroid) as a competitive sports man. That is if you consume 8 cups or more of coffee you will have more than the set standard of caffeine in your urine and will considered as a deliberate attempt for doping.

Saturday, March 8, 2008

DEPRESSION

Have you ever felt a prolonged sadness, have you ever felt hopeless or helpless for a prolonged time? If so you have suffered a depression. Research indicates that one in every four women and one in every six men suffer from depression at some part of there life.

SYMPTOMS

Feeling sad, anxious or empty
Feeling hopelessness
Difficulty concentrating
Difficulty remembering and making decisions
Overeating or loss of appetite
Aches, pains, headache, cramps
Digestive problems
Fatigue and less energy
Loss of interest in pleasurable activities including sex
Restlessness
Feeling helpless and worthlessness

HOW DOES EXERCISE HELP?

Research confirms that exercise can help improve symptoms of some mental health conditions such as depression. Although it isn’t fully understood how exercise reduces symptoms of depression. Some evidence proposes that exercise raises mood enhancing neurotransmitters in the brain, and boost feel good endorphins, reduces muscle tension, makes you sleep better and reduces the level of stress hormones.

Dr. Vickers-Douglas says small bouts of exercise may be a great way to get started if it’s initially too hard to do more.

EXERCISE RECOMMENDATION

30 minutes of exercise a day for a minimum of three to five days a week will significantly improve your self esteem and ease the symptoms of depression.

When choosing exercises choose activities you consider fun, which you enjoy. Some may enjoy and out door walk for a start or other may enjoy pumping iron at the gym. It’s all your choice, get started with what you desire and keep moving.

NUTRITIONAL RECOMMENDATIONS

First thing first, do not skip meals. Eat more organic food, concentrate on food rich in Vitamin B12 (liver, kidney of lamb and beef, sardines, lean beef, lamb, tuna, eggs etc) and folate also called folic acid (soybeans, kidney beans, asparagus, walnuts, spinach etc). Should not forget omega-3 fatty acid which is found in tuna.

Note that alcohol, sugar, tobacco and caffeine worsen emotional status.

References:

National Institute of Mental Health, US Department of Health and Human Services
Revolution Health, Personal Health Journal