ISSUE #11

INSIDE THIS ISSUE...

- "A Better Body-Composition Routine"
- "Hamstring Injury Prevention"
- "Sports Nutrition"

1 - A BETTER WAY TO A BETTER BODY COMPOSITION?

When you think of losing body fat, you think of long-duration aerobic exercise (i.e. endless runs, stationary cycling to nowhere, etc.). I want to change your way of thinking, provide variety to your gym visits, and introduce you to a program that might provide better results than the traditional daily monotonous "cardio" sessions. It should even allow you to spend less time in the gym, something we from which we could all benefit.

     

Don't get me wrong! I am not outlining a better way to cardio-vascular fitness.  For that, you must adhere to the standard training prescription and variables (frequency, intensity, and duration). This is simply a program catering to achieving a lower body-fat percentage and developing a muscular body. It may also provide alternative ways to spend time in the gym. Let's put aside the traditional program-design and give something else a try.

The program fundamentals

Incorporate the muscle mass of the entire body and not just the legs. This will require the use of resistance training. Provide an adequate stimulus to the muscles to prevent the atrophy (loss of muscle) associated with weight loss. Again, this will require resistance training. Use a light resistance, short rest intervals, and alternate muscle groups.

OKAY, so this program is essentially CIRCUIT TRAINING (not really a new concept), BUT/ using circuit training in place of endless "cardio" is theoretically a more efficient and effective manner to a better body composition. Remember that this program is not for those seeking maximal strength development, increases in muscle size, or optimal aerobic performance.

FOR ALL WORKOUTS

: 3 to 5-minutes of light activity to increase body temperature and blood flow

: a warm-up set of the first 2 exercises for a specific muscle warm-up

: follow with some light stretches to prepare the muscles for activity

: stretch after the workout to improve flexibility

DAY 1 - LEGS, SHOULDERS, and ARMS

Squat	OR	Leg press
Shoulder press	OR	Cable lateral raise
Leg curl	OR	Deadlift
Triceps extensions	OR	Dips
Lunges	OR	Step-ups
Shrugs	OR	Wide-grip upright row
Standing calf raise	OR	Single-leg standing calf raise
Dumbbell curls	OR	Narrow-grip barbell curls

DAY 2 - CHEST AND BACK

Bench press	OR	Flat dumbbell press
Front pulldown	OR	Reverse-grip pulldown
Incline bench press	OR	Incline dumbbell press
Seated row	OR	1-arm dumbbell row
Flat dumbbell fly	OR	Incline dumbbell fly
Wide-grip row	OR	Machine pullover
Abdominal crunches	OR	Abdominal twist crunches

PROGRAM VARIABLES

The frequency of "Body-composition circuit" depends on the intensity of the workout. With a heavier load and fewer repetitions, more muscle soreness will occur and therefore greater recovery time will be necessary. If a light load and fewer repetitions are used, the 2-day format could be repeated up to 3 times in a week.

The goals and time constraints of the individual following the circuit will also dictate the length of the circuit. Theoretically, a longer circuit (more sets) would provide a greater volume of work and therefore more energy expenditure (increase expenditure = increased fat loss). For those seeking the greatest amount of energy expenditure, I suggest 45 seconds of each exercise (about 15 repetitions) followed by 15 seconds of rest before moving to the next exercise.

Another option is to include periods of aerobic activity within the circuit. I believe the optimal prescription would be 2-5 minute bouts of aerobic activity after every 3rd or 4th resistance exercise. The addition of the aerobic component contributes to an increase in energy expenditure and to overall fitness.

Finally, the circuit can be used for athletic training as well. Combine the circuit resistance program with sport-specific skill stations, plyometrics, "speed-quickness-agility" drills, and sport-specific conditioning intervals to maximize training time and increase the enjoyment of the conditioning session. The circuits will help develop "strength-endurance" and "power endurance" which are the ability to perform strength and power skills under fatigued conditions. The sport-specific skills should be simple BUT/ included in an intense circuit.

2 - INJURY PREVENTION: THE HAMSTRINGS

     

The hamstring is a high-risk muscle and is commonly injured. It is actually a group of 3 muscles and can be stretched across two joints (the knee and the hip). The 2-joint nature of the muscle contributes to the risk of injury. 

The hamstring controls and decelerates the leg in an eccentric contraction. (Remember that an ECCENTRIC contraction is force produced by a lengthening muscle). This eccentric work also increases the injury risk of the muscle because high levels of force are generated as the muscle lengthens (OR as the muscles stretches). For the hamstring, this occurs during fast activities such as sprinting.

If the eccentric strength of the hamstring is weak then the individual will not be able to control their limb during deceleration, and injury may occur from poor shock absorption upon landing. Also, it is essential that the hamstrings are fully warmed up (light activity to increase blood flow to the muscle) to increase the temperature of the muscle, thus making the tissue more extensible and hopefully more resistant to injury. 

Because injury often occurs during multi-joint activities, single-joint hamstring training (i.e. lying hamstring curls) may not be optimal injury prevention activities. I suggest incorporating more sport-specific exercises such as reverse lunges, full squats, and step-ups.

Muscle balance should also be a high priority. After developing a sufficient strength base through these traditional exercises, more sport-specific training methods can be used to develop functional eccentric strength for injury prevention. Muscle balance refers to both strength differences between muscle groups and between the opposite sides of the body.

Eccentric training in isolation can also be beneficial, BUT/ not the traditional "negatives". Negatives use a load of ~110-120% of the maximal concentric force in a slow-speed eccentric action, however, eccentric sport actions are high-speed with light loads (the weight of the limb). Therefore training with high-speed, multi-joint movements using a light (OR no resistance) may be optimal. Plyometrics are also an excellent training option because they develop sport performance and eccentric strength, however, remember that a general base of strength should be developed prior to plyometric training.

3 - SPORTS NUTRITION

Here is a quick run-down of the optimal performance eating guidelines for my "summer athletes".  Following the general recommendations will benefit performance and prevent will ensure safe and enjoyable performances. If you follow the recommendations precisely and combine them with sufficient rest and recovery, you will maximize your on-field potential.

FLUIDS

It is essential that fluids be replaced during activity and before the next competition. This means no post-game caffeine OR alcohol, BUT otherwise, drink, drink, drink and then drink more (water, of course!). Monitor fluid losses by weighing-in before and after training (drink 1cup/pound lost during exercise). Drink up to 1-2 hours before competition and aim to drink 100-150ml of cool fluids every 15 minutes during activity. Sport drinks (OR 50-50 water-juice dilutions) provide fluid and energy and are absorbed quicker than water.

PRE-COMPETITION

Eat a high-carbohydrate diet (one good meal does not make up for a week of poor eating). Do not try eating new foods on competition days, experiment only during training. When and how much you eat really depends the individual, BUT generally, allow 3 hours for a large meal to digest and about an hour for a carbohydrate snack.

Exercise time and food suggestion

Dawn: Light carbohydrate snack will prevent low-blood sugar. 

Lunch: Eat a high-carbohydrate breakfast.

Afternoon: Eat high-carbohydrate breakfast and lunch.

Evening: Eat a light dinner/snack 2 hr. prior to event.

Sample high-carbohydrate/low-fat meals

Breakfast
	cereal + milk, fruit, pancakes, bagels, yogurt, plus a protein supplement
Lunches
	sandwiches, low-fat milk, thick-crust pizza, plus protein
Snacks
	crackers, bagels, yogurt, fruit, energy bars, sandwiches, plus protein
Dinner
	spaghetti, rice, potatoes, vegetables, lean meat or protein

POST-EXERCISE RECOVERY INTAKE

Drink cool fluids (beyond point of thirst quenching). Consume high-carbohydrate foods (simple sugars) ASAP.  This can be pop, juice, energy bars, etc. Consume ~1.0g/kg of carbohydrate ASAP after training and games to refuel and prevent protein breakdown.

TOURNAMENT PLAY

Prepare a high-carbohydrate meal before early morning games (see pre-event meals for suggestions). Following the first game, carbohydrate and fluid intake is very important (juice, sports drink, etc.). Small snacks such as fruit and yogurt can also be eaten if there is a sufficient break between games to assist muscle re-fueling for the next game.

SAMPLE MEAL PLAN

: daily - 60% CHO, 15-20% PRO, and 20-25% FAT (& enough calories!)

Breakfast
	Essential because you have not eaten for ~8 h.  Ex) low-sugar cereal with 1% milk, O.J., toast, 2 eggs
Mid-morning
	It is important to provide the body with energy every ~3 h to avoid fatigue. Consume a small protein/carbohydrate snack. Ex) fruit and yogurt & a protein supplement (20g)
Lunch
	Consume another high-carbohydrate, moderate-protein meal ex) lean-meat and cheese sandwiches, O.J., yogurt, banana or Kraft dinner plus protein (20g) and fruit or 2 Wendy's junior burgers (no mayo), baked potato, & juice
Mid-afternoon
	Small carbohydrate-protein snack ~1-2 hours pre-workout ex) yogurt and fruit, fruit & protein (20g)
Post-workout
	Consume a carbohydrate & protein snack as soon as possible to replenish energy stores for future workouts (75g CHO & 20-40g protein). ex) protein shake and juice or fruit or meal-replacement shake or bar
Dinner
	Within 2 hours of exercise, eat a high-CHO, high-protein meal.  Ex) steak, potatoes, vegetables, milk, fruit or chicken breast, 1 cup of pasta or rice, veggies, milk, banana or 1 slice of pizza (no pepperoni or sausage), O.J., banana, & yogurt