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.