Quite often I receive questions regarding creatine supplementation and its uses. Hopefully this blog can once and for all help those who are looking to use this supplement.
What is Creatine?
Creatine is a naturally-synthesized compound found in the human body. 98% of creatine is found in skeletal muscles in either its free form (40%) or its phosphorylated form, also known as phosphocreatine (60%). Creatine is synthesized primarily in our livers, but can also be made in both the kidneys and pancreas. Although 98% of creatine is stored in skeletal muscles, small traces may also be found in the heart, brain, and testes (in males). Creatine can be found in abundant quantities in both meat and fish, although for highly active individuals, supplementation may be the only way to properly maintain optimal creatine levels.
Creatine and Exercise
Many of you may already know that the main "currency" of energy in the human body comes from a compound known as Adenosine Tri-Phosphate (ATP). ATP produces energy to working parts of the body by breaking the bond and releasing one of its phosphates (phosphorylation) causing ATP to become ADP (Adenosine Di-Phosphate). In order for an ADP to "re-load" and become useful again, it must rephosphorylate, or add a phosphate group back onto its structure becoming ATP again.
ATP is especially important in actions that are short, but intense in nature, such as resistance training or high-velocity sprinting. As an individual performs a high-intensity exercise, their ATP stores are used up rapidly, increasing concentrations of ADP. This is where the creatine phosphate (CP) comes into play. Stores of CP in the cells can then help rephosphorylate ADP back into ATP, allowing them to provide more energy for the working cells.
Breakdown occurs when the CP stores become depleted, therefore slowing or completely inhibiting an individual's ability to perform highly-intense exercise. A full-out sprint for example can deplete CP stores by as much as 80% within 30 seconds!
Creatine Supplementation
Creatine supplementation has become one of the most widely-used and studied supplements in the world. Research has shown that a proper creatine supplementation schedule can increase skeletal muscle concentration by 20%, although this certainly is not a case of "more is better". Many individuals may feel that if taking a regular dose of creatine can help, then taking twice as much will cause twice the strength gains. This does not appear to be the case, however, as your muscles will hit a saturation point where they will simply not retain any more creatine.
Creatine Dosing
So what is the proper way to supplement? Typical regimens include a "loading phase" which consists of 20-25g daily for 5 days, or 0.3g/kg of body mass. The loading phase is generally broken down into 3 or 4 smaller doses to increase the likelihood of saturation. For example, 20g broken up into 4 doses of 5g each. After the initial loading phase, a "maintenance dose" of 2g/day is sufficient to keep skeletal muscle cell creatine levels topped-up.
A "loading phase" is not necessarily vital, although it will take an individual a longer period of time to reach maximal saturation levels by not loading. Some athletes may have some light stomach upset from creatine supplementation, so avoiding a loading phase is better in that case.
Ergogenic Benefits
Studies completed on creatine supplementation have been fairly consistent in showcasing quite significant strength increases. For beginner or novice resistance-trained athletes, creatine can help build confidence and early strength gains that will help the individual meet some of their desired strength goals. For the more experienced weightlifter, creatine can also help prevent the early onset of fatigue while also enhancing recovery, both of which are desired in any resistance-trained athlete.
How Long Should I Supplement?
It appears as though creatine is more effective as a training supplement rather than a performance enhancer. Doses taken for single workouts will help an individual train harder during that workout, but creatine should be taken over a specific period of time in order to maximize its benefits.
Most studies I have read about have said that creatine supplementation should be used for at least 4-6 weeks in order to see desired results.
Should Creatine Be Cycled?
There does not appear to be any long-term health risks associated with chronic creatine usage, although an individual may want to "cycle" creatine to prevent supplement plateau. What this means is that your body will eventually reach its "saturation maximum", whereas your muscles cannot absorb any more creatine. I have read many sources and can recommend about a 6-week cycle "on" creatine, then 4 weeks "off".
When Should I Take Creatine?
Many individuals feel that creatine is a performance enhancer and should therefore be taken before exercise, which is simply not the case. Keep in mind that creatine should be treated as a supplement so it should therefore be taken following an intense workout.
Intense exercise increases anabolic hormones in the body, which can therefore create a greater demand for nutrition and supplementation within the muscle cells. Creatine should be taken immediately following an intense workout with a beverage containing both carbohydrates and protein to maximize its effectiveness.
What Should I Take Creatine with?
Many people will try and tell you that grape juice is the best thing to take your creatine with. Truth is, any beverage or meal that is sugary (carbs) will do the trick. I actually like to mix my creatine with chocolate milk following a workout because of its concentrations of both carbohydrates and protein. Carbohydrates cause an insulin response in the body, which can therefore increase your muscle's affinity to absorb protein and creatine into their cells.
Does Caffeine Decrease Creatine Absorption?
There is a rumor/myth that states that the acidity of caffeine, or more specifically, coffee, can degrade creatine and decrease its effectiveness. Truth is, no matter what beverage you mix your creatine in, the pH level of your digestive system is far lower than anything you may drink so there is no truth to this. In fact, early studies of creatine were ingested by using coffee and tea transports, with studied effectiveness!
Side-Effects
Creatine seems to have been viewed in a bad light within the last few years, although time and time again, research studies have been unable to find any concrete data that suggests creatine usage is bad for you, even with long-term use (10-12 weeks). A study was even completed by using 26 competitive athletes who supplemented with creatine for 4 straight years with only occasional gastrointenstinal upset during the loading phase. Some others have suggested that creatine may be bad for individuals' kidneys due to the increased nitrogen content in the blood, but again, no conclusive data has proven this.
One side-effect, that may either be desired or not is weight gain caused by creatine supplementation. An increase in creatine content in muscles is thought to enhance the intracellular osmotic gradient. This may sound like mumbo-jumbo, but what this means is that the body's lean-mass tissues (muscles) retain more water. Again, for those individuals training for specific power or strength sports may welcome weight-gain with open arms, but not all athletes may want to gain weight as it could potentially decrease their skill-specific performance.
What Form of Creatine is the "Best"?
Due to its immense popularity, there are many different types, forms, shapes and colors of creatine on the market. It now can be found in liquid, bar, inject-able, tablet, capsule, and powder form. Not only that, but companies may even brand their form of creatine as being "better absorbed" or "fast-acting" in order to get you to purchase their product. Often times, however, these "gimmicky" forms of creatine come with a higher price tag. At the end of the day, there is no scientific evidence that says one form of creatine is more efficient or "better" for you than good old creatine monohydrate.
Sales people in supplement shops may try and "up-sell" you to a more expensive form of creatine, but I am telling you right now, you are better off just buying plain-and-simple creatine monohydrate in powder form. All that I ask is that you research the manufacturer(s) you are purchasing from to ensure that they have a good reputation and well-standing manufacturing processes.
-Tyler Robbins
B.Sc. CSCS
Tuesday, December 27, 2011
Thursday, December 22, 2011
8 Tips to Survive the Holidays
Well, it's that time of year again, I can't believe how fast 2011 has come and gone. End of year festivities are a great time for everyone to get together with friends and family to celebrate, regardless of your race, gender, religion, etc.
At this time of year, with all of the holiday get-togethers, parties, lunches, dinners, etc. many people tend to want to "indulge" a little more than they usually do. First of all, let me say that I also like to enjoy some holidays treats here and there, but don't ever try and lie to yourself and say that this is the only time of year that you get to "cheat" on your diets, as many of us have little cheats throughout the year.
Regardless of all that, I have detailed a list below of some tips and tricks that I use to try and limit my holiday splurging. Hopefully you can take at least one, if not a few of this tips and use them while you are enjoying this holiday season.
Alternate With Water
Many people like to kick back and enjoy a holiday cocktail. Whatever your beverage of choice may be, try and alternate your drinks with a glass of water. How does this work? Well, lets say you get to a party and crack open a nice cold beer. Sounds good doesn't it? Well, nobody should avoid this treat, just don't go overboard. Not only that, after you finish your beer, go have a quick glass of water before you reach for a second beer. If your holiday party ends up going late into the night, not only will the water in between each drink help with your hangover the next day, but hopefully it will help your belly fill up a bit faster and will prevent you from drinking too much.
Eat Before You Go
Let's face it, you will be pretty hard-pressed to find yourself at a party that doesn't have trays full of "indulgences". In today's society, those who host parties know that they won't be much of a host if they didn't offer tasty, delicious, (albeit, unhealthy), foods. Now we could argue that this is the way society has shaped us, but that can be for another discussion. You just know there are going to be treats at that party you are going to, and that's fine. Try this; before you go, make sure you enjoy a healthy, belly-filling snack/meal at home. Aim for things packed with fiber, protein, or healthy fats to shove down your throat before you walk out your door. This way, your stomach should be feeling nice and full before you reach the party so that you are not wanting to absolutely pig out when you reach your destination.
Be That Guy/Girl
When you are speaking with the party host, ask if you can bring something with you to the party. If they insist you don't bring anything, refer to the previous tip to fill-up on healthy snacks before you leave the house. If, however, they ask you to bring some snacks, offer to bring a veggie tray. Yes, when you arrive, I am sure you will probably get some comments from somebody that wants to know who the lame one was who brought the "rabbit food". Again, due to societal pressures, most people know that vegetables tend to not go over as well as "pigs in blankets" so you are bound to receive a wise-crack from someone. By being that person to bring veggies gives you a perfect opportunity to snack on something healthy while at the party. Not only that, if you alternate something healthy with something not-so-healthy, you also avoid the risk of filling up on something that really isn't all that good for you!
No Need to Fill Your Plate
We all see it, dinner is set, all of the guests sit at the table, then the madness ensues. People pile food onto every square inch of their plate. Then, when they run out of room on their plate, there is only one place to go, and that's up, so they pile food on top of their other food. That's enough right? Wrong, then they pour nice, fatty gravy over everything so that they have one heaping mound of crap. Why not try this; aim to put food on your plate in proper proportions for your body size and type (refer to your daily calorie expenditure) and aim to have lots of your plate still visible by the end. Not only that, but why not try and limit your gravy coverage. I never understood the need to cover everything with gravy, then it all tastes the same. Instead, use gravy sparingly here and there, and enjoy all of the flavors of your meal!
Eat Slowly
This is not a race. Chances are, you may be seeing certain family and/or friends that you may not have seen all year, so why not enjoy their company. Eat slowly, enjoy conversation with those around you and just generally enjoy the holidays. There is no need to have someone cook the holiday feast all day for it to be over your lips and in your gut within 5 minutes, so slow down! This allows you to enjoy the tastes and flavors of the meal as well as help you consume much less.
Stay Away From "Seconds"
Or for that matter, thirds! If you followed the previous tip, you should be nice and full by the time you are done eating. If you did eat a bit too fast, try and avoid seconds for a while. It tends to take about 20 minutes for the message to go from your stomach to your brain to tell it that you are sufficiently full, so don't go rushing to grab a second helping. Instead, refer to the points below.
Absolutely Try Your Best to Avoid Dessert
Again, I think because of the way our society has shaped, we seem to think it is a great idea to follow a tremendously high-calorie meal with something even more calorie-dense. If at all costs, try and avoid dessert. If you absolutely must, take at least a half of a serving compared to everyone else around you, as chances are, they are taking more than enough for themselves.
Go For a Walk
This is when its great to have a dog, as you can use him/her as an reason to excuse yourself from the dinner table to take Rex for a walk outside. Even if you don't have a dog, I still recommend a fairly brisk walk. No, it certainly won't be enough to "burn off" all of those calories you just took in, despite what Uncle Joe may think, but it certainly won't hurt. Plus, it carries with it a number of other benefits. Remember the point I made earlier about it taking 20 minutes for the signal to go from your stomach to your brain that you are full? A walk is a perfect opportunity to get outside and walk around the block while that signal gets sent. If you get back from the walk and truly are still hungry (I will be very surprised if you are), then go grab a small slice of apple pie. Plus, its nice to go for a walk to "let some steam off"...if ya know what I mean!
As I said before, the holidays can be a great time of year to indulge a little bit and enjoy ringing in the New Year, but just don't let things get out of hand!
-Tyler Robbins
B.Sc. CSCS
At this time of year, with all of the holiday get-togethers, parties, lunches, dinners, etc. many people tend to want to "indulge" a little more than they usually do. First of all, let me say that I also like to enjoy some holidays treats here and there, but don't ever try and lie to yourself and say that this is the only time of year that you get to "cheat" on your diets, as many of us have little cheats throughout the year.
Regardless of all that, I have detailed a list below of some tips and tricks that I use to try and limit my holiday splurging. Hopefully you can take at least one, if not a few of this tips and use them while you are enjoying this holiday season.
Alternate With Water
Many people like to kick back and enjoy a holiday cocktail. Whatever your beverage of choice may be, try and alternate your drinks with a glass of water. How does this work? Well, lets say you get to a party and crack open a nice cold beer. Sounds good doesn't it? Well, nobody should avoid this treat, just don't go overboard. Not only that, after you finish your beer, go have a quick glass of water before you reach for a second beer. If your holiday party ends up going late into the night, not only will the water in between each drink help with your hangover the next day, but hopefully it will help your belly fill up a bit faster and will prevent you from drinking too much.
Eat Before You Go
Let's face it, you will be pretty hard-pressed to find yourself at a party that doesn't have trays full of "indulgences". In today's society, those who host parties know that they won't be much of a host if they didn't offer tasty, delicious, (albeit, unhealthy), foods. Now we could argue that this is the way society has shaped us, but that can be for another discussion. You just know there are going to be treats at that party you are going to, and that's fine. Try this; before you go, make sure you enjoy a healthy, belly-filling snack/meal at home. Aim for things packed with fiber, protein, or healthy fats to shove down your throat before you walk out your door. This way, your stomach should be feeling nice and full before you reach the party so that you are not wanting to absolutely pig out when you reach your destination.
Be That Guy/Girl
When you are speaking with the party host, ask if you can bring something with you to the party. If they insist you don't bring anything, refer to the previous tip to fill-up on healthy snacks before you leave the house. If, however, they ask you to bring some snacks, offer to bring a veggie tray. Yes, when you arrive, I am sure you will probably get some comments from somebody that wants to know who the lame one was who brought the "rabbit food". Again, due to societal pressures, most people know that vegetables tend to not go over as well as "pigs in blankets" so you are bound to receive a wise-crack from someone. By being that person to bring veggies gives you a perfect opportunity to snack on something healthy while at the party. Not only that, if you alternate something healthy with something not-so-healthy, you also avoid the risk of filling up on something that really isn't all that good for you!
No Need to Fill Your Plate
We all see it, dinner is set, all of the guests sit at the table, then the madness ensues. People pile food onto every square inch of their plate. Then, when they run out of room on their plate, there is only one place to go, and that's up, so they pile food on top of their other food. That's enough right? Wrong, then they pour nice, fatty gravy over everything so that they have one heaping mound of crap. Why not try this; aim to put food on your plate in proper proportions for your body size and type (refer to your daily calorie expenditure) and aim to have lots of your plate still visible by the end. Not only that, but why not try and limit your gravy coverage. I never understood the need to cover everything with gravy, then it all tastes the same. Instead, use gravy sparingly here and there, and enjoy all of the flavors of your meal!
Eat Slowly
This is not a race. Chances are, you may be seeing certain family and/or friends that you may not have seen all year, so why not enjoy their company. Eat slowly, enjoy conversation with those around you and just generally enjoy the holidays. There is no need to have someone cook the holiday feast all day for it to be over your lips and in your gut within 5 minutes, so slow down! This allows you to enjoy the tastes and flavors of the meal as well as help you consume much less.
Stay Away From "Seconds"
Or for that matter, thirds! If you followed the previous tip, you should be nice and full by the time you are done eating. If you did eat a bit too fast, try and avoid seconds for a while. It tends to take about 20 minutes for the message to go from your stomach to your brain to tell it that you are sufficiently full, so don't go rushing to grab a second helping. Instead, refer to the points below.
Absolutely Try Your Best to Avoid Dessert
Again, I think because of the way our society has shaped, we seem to think it is a great idea to follow a tremendously high-calorie meal with something even more calorie-dense. If at all costs, try and avoid dessert. If you absolutely must, take at least a half of a serving compared to everyone else around you, as chances are, they are taking more than enough for themselves.
Go For a Walk
This is when its great to have a dog, as you can use him/her as an reason to excuse yourself from the dinner table to take Rex for a walk outside. Even if you don't have a dog, I still recommend a fairly brisk walk. No, it certainly won't be enough to "burn off" all of those calories you just took in, despite what Uncle Joe may think, but it certainly won't hurt. Plus, it carries with it a number of other benefits. Remember the point I made earlier about it taking 20 minutes for the signal to go from your stomach to your brain that you are full? A walk is a perfect opportunity to get outside and walk around the block while that signal gets sent. If you get back from the walk and truly are still hungry (I will be very surprised if you are), then go grab a small slice of apple pie. Plus, its nice to go for a walk to "let some steam off"...if ya know what I mean!
As I said before, the holidays can be a great time of year to indulge a little bit and enjoy ringing in the New Year, but just don't let things get out of hand!
-Tyler Robbins
B.Sc. CSCS
Thursday, December 15, 2011
Post-Partum Weight Loss
I apologize for not posting last week, but I have had a whirlwind couple of weeks. First of all, I would like to let everyone know that I received my exam results from the NSCA the other day and I have officially passed my Certified Strength and Conditioning Specialist (CSCS) exam. What does this mean? Well, I am much more qualified to train collegiate and professional-level athletes now, but that also means that I am much more qualified than most to help everyday folks reach their health and fitness goals by providing information and resources to inspire and encourage healthy lives. If you ever have a question regarding health and fitness, please do not hesitate to contact me!
The other big piece of news that I would like to share is the birth of my first born. My wife gave birth to our son (Evan) on December 6th. Both mom and Evan (and dad) are doing great! In the interest of this news, I will share some tips and information for moms out there that wish to lose their pregnancy weight.
Set Your Goals
Be reasonable here, too. There is nothing worse than setting goals that are too lofty for yourself, only to get overwhelmed and discouraged causing you to quit. Obviously give yourself some time to rest, relax and heal after the birth of your baby as your body will need it. Speak with your doctor about this as well and you can discuss with them what you, and they, feel is an appropriate time to start exercising again.
Most women should be able to resume daily walks days after their pregnancy if they had a vaginal birth. If you have had a C-Section, your road to recovery will be a bit longer, but again, I suggest speaking with your doctor regarding this.
My wife has already decided that she will resume exercise at the start of January. This way, she allows herself some time to rest and relax over the holidays before easing back into a workout routine. For the first few weeks, she will exercise about 3 times a week and then begin to transition into 4 to 5 days a week while also increasing intensity.
Protein
Consume foods that are high in protein like meat, fish, and eggs. High-protein sources give you that satiated feeling (feeling 'full') for a longer period of time and also contain higher levels of vitamin B12 which gives you a nice energy boost. Higher energy levels and feeling hungry less means you will, in the long run, consume less calories and burn more by watching your newborn.
Teamwork
My wife and I discussed our fitness plans long before our baby arrived. My wife knows that I like to have my workout done and out of the way in the morning before I go to work. On the flip side of that, my wife has expressed interest in also exercising, so I will help out by watching the baby if she needs to exercise in the evening.
I understand that not everyone may have schedules like ours where they can call in a spouse to babysit for them, but speak with relatives or friends that live near-by that could pop over to your house and watch the little one for an hour while mom exercises.
Fight Stress
The act of giving birth, along with daily activities caring for a newborn can cause great amounts of internal stress within the body. Heightened stress levels can lead to unwanted weight gain. You can combat this with some alone time (refer to "Teamwork" above) or time for some meditation. Exercise also works well to fight stress and consuming foods high in anti-oxidants such as green tea, berries, and other fruits and vegetables can go a long way!
Be Flexible
Yes, body flexibility is important, but that is not what I am referring to here. I am talking about schedule flexibility. Some new moms get hung-up on the idea that they need to exercise 60 mins a day to lose those baby pounds fast. This simply is not the case, nor is it practical. You are now not only looking after yourself, but your little one as well. If you have such a hectic schedule and only have 15-20mins to exercise, perfect! In the end, I always tell people that doing something is always better than doing nothing!
Don't Get Attached to Your Numbers
Immediately following your pregnancy, you will drop a lot of weight rather quickly. The birthing fluids, retained water, as well as the baby itself will cause you to feel like you are on top of the world in your weight loss. This will slow but do not get discouraged. You must keep a positive outlook and understand that the journey back to your pre-pregnancy body is not going to happen overnight and that positive attitude should help you immensely!
Drink Your Water!
Pregnant women retain water during pregnancy. I know it sounds backwards, but to remove said retained water, you should drink...lots of water! It will help your bodily fluid levels stabilize, not to mention it helps in milk production if you decide to breastfeed.
Vitamins
Speak with your doctor about any supplements you are safe to take, but listed below are the vitamins that you should be consuming, as well as a list of ways to get these naturally.
Vitamin A - lost through breastfeeding, consume spinach, carrots, sweet potatoes and kale.
Vitamin C - also lost through breastfeeding, consume red peppers, oranges, broccoli
Vitamin D - stored in our fat cells and made naturally in our bodies from sunlight, can be tough to get during the winter months. This is also a tough vitamin to get enough from dietary sources so speak with your doctor about taking a supplement for this one.
Vitamin E - helps with circulation, found in nuts, seeds and eggs.
Potassium - helps lower blood pressure, found in bananas.
-Tyler Robbins
B.Sc. CSCS
The other big piece of news that I would like to share is the birth of my first born. My wife gave birth to our son (Evan) on December 6th. Both mom and Evan (and dad) are doing great! In the interest of this news, I will share some tips and information for moms out there that wish to lose their pregnancy weight.
Set Your Goals
Be reasonable here, too. There is nothing worse than setting goals that are too lofty for yourself, only to get overwhelmed and discouraged causing you to quit. Obviously give yourself some time to rest, relax and heal after the birth of your baby as your body will need it. Speak with your doctor about this as well and you can discuss with them what you, and they, feel is an appropriate time to start exercising again.
Most women should be able to resume daily walks days after their pregnancy if they had a vaginal birth. If you have had a C-Section, your road to recovery will be a bit longer, but again, I suggest speaking with your doctor regarding this.
My wife has already decided that she will resume exercise at the start of January. This way, she allows herself some time to rest and relax over the holidays before easing back into a workout routine. For the first few weeks, she will exercise about 3 times a week and then begin to transition into 4 to 5 days a week while also increasing intensity.
Protein
Consume foods that are high in protein like meat, fish, and eggs. High-protein sources give you that satiated feeling (feeling 'full') for a longer period of time and also contain higher levels of vitamin B12 which gives you a nice energy boost. Higher energy levels and feeling hungry less means you will, in the long run, consume less calories and burn more by watching your newborn.
Teamwork
My wife and I discussed our fitness plans long before our baby arrived. My wife knows that I like to have my workout done and out of the way in the morning before I go to work. On the flip side of that, my wife has expressed interest in also exercising, so I will help out by watching the baby if she needs to exercise in the evening.
I understand that not everyone may have schedules like ours where they can call in a spouse to babysit for them, but speak with relatives or friends that live near-by that could pop over to your house and watch the little one for an hour while mom exercises.
Fight Stress
The act of giving birth, along with daily activities caring for a newborn can cause great amounts of internal stress within the body. Heightened stress levels can lead to unwanted weight gain. You can combat this with some alone time (refer to "Teamwork" above) or time for some meditation. Exercise also works well to fight stress and consuming foods high in anti-oxidants such as green tea, berries, and other fruits and vegetables can go a long way!
Be Flexible
Yes, body flexibility is important, but that is not what I am referring to here. I am talking about schedule flexibility. Some new moms get hung-up on the idea that they need to exercise 60 mins a day to lose those baby pounds fast. This simply is not the case, nor is it practical. You are now not only looking after yourself, but your little one as well. If you have such a hectic schedule and only have 15-20mins to exercise, perfect! In the end, I always tell people that doing something is always better than doing nothing!
Don't Get Attached to Your Numbers
Immediately following your pregnancy, you will drop a lot of weight rather quickly. The birthing fluids, retained water, as well as the baby itself will cause you to feel like you are on top of the world in your weight loss. This will slow but do not get discouraged. You must keep a positive outlook and understand that the journey back to your pre-pregnancy body is not going to happen overnight and that positive attitude should help you immensely!
Drink Your Water!
Pregnant women retain water during pregnancy. I know it sounds backwards, but to remove said retained water, you should drink...lots of water! It will help your bodily fluid levels stabilize, not to mention it helps in milk production if you decide to breastfeed.
Vitamins
Speak with your doctor about any supplements you are safe to take, but listed below are the vitamins that you should be consuming, as well as a list of ways to get these naturally.
Vitamin A - lost through breastfeeding, consume spinach, carrots, sweet potatoes and kale.
Vitamin C - also lost through breastfeeding, consume red peppers, oranges, broccoli
Vitamin D - stored in our fat cells and made naturally in our bodies from sunlight, can be tough to get during the winter months. This is also a tough vitamin to get enough from dietary sources so speak with your doctor about taking a supplement for this one.
Vitamin E - helps with circulation, found in nuts, seeds and eggs.
Potassium - helps lower blood pressure, found in bananas.
-Tyler Robbins
B.Sc. CSCS
Thursday, December 1, 2011
No Time to Exercise?
Interesting article I read the other day from CBC News. Now this study was completed on Canadians, but I am sure the findings can relate to many other countries as well. I will take a few snippets from the article, but you can also read the full thing here.
The main focus this article takes is the fact that people feel that they simply do not have time to exercise or make healthy food options. It says;
The main focus this article takes is the fact that people feel that they simply do not have time to exercise or make healthy food options. It says;
Nearly half of respondents in the online survey of 2,160 Canadian adults conducted in October used time as an excuse for being unhealthy:
- 44% of respondents said they had no time for regular physical activity.
- 41% said healthy meals take too long to prepare.
- More than half (51%) said fast food outlets don't have enough healthy choices.
- And almost a third (31%) said the time they would like to spend being active they instead spend commuting.
The foundation says that Canadians who believe there isn't enough time to live healthy are wrong. While acknowledging the time crunch in people's lives, a foundation news release notes that Statistics Canada has said 29 per cent of Canadians over 20 spend two hours a day or more watching television, and 15 per cent spend at least 1.5 hours a day of their leisure time on computers.
Dr. Beth Abramson (from the article) who is a cardiologist and a spokesperson for the Canadian Heart and Stroke foundation states in the article that heart disease and stroke can be decreased by 40% if people make lifestyle changes.
I have personally read many studies lately that has shown that as little as 20 minutes of intense physical activity a day can drastically improve the quality and length of life in many individuals. Combine that with healthier food options and you can make drastic changes in the way you act, feel and live. Why not turn off the tv/computer/distraction 20 minutes earlier each night, get up that much earlier and get a workout in?
-Tyler Robbins
B.Sc. PTS
Thursday, November 24, 2011
Better Health Without Medication
There's no denying the fact that we live in a lazy society. Most people would rather see quick results with little to no effort or change to their comfortable lifestyle as possible. This can also be called complacency. Companies like to exploit or take advantage of these types of personalities with promises of "lose 10 inches in 10 days" or "lose 10 pounds and still eat the foods that you love!"
The pharmaceutical industry can be one of the biggest players in this type of game. Sure, medical science and breakthroughs have helped people live long, healthy lives with the help of medicines and treatments created by these large corporations, and this is one of the key things they like to bank on. Too many people have fallen into the scary category of "I'll just take a pill for that" mentality.
The economy is driven by "supply vs. demand", so I am not blaming big pharma entirely for this complacency in the public, but they certainly have a hand in helping people think a certain way. The notion that prescriptions and medicines are inevitable as you age is not true for everybody, but somehow this 'trick' has been played and that is how many people feel.
Let's not forget that pharmaceutical companies are big, large, corporations that make gobs of cash off of helping people. However, let us not confuse the fact that although big pharma may wish to help people, they also spend millions of dollars on research and development so you can bet that they will be wanting to recover those costs, and then some, by selling their product to you!
Every 'drug' that comes out on the market is treated like any innovation by having a patent applied to it. This allows a company to control the "ingredients" to that drug for a certain period of time. One small problem, from the point of view of the company, is that the patent timer starts ticking once the molecule or specific ingredients are concocted.
Why is this important? Well, once the patent for a drug expires, those "ingredients" are then fair game for other companies to create their own version of the drug. One of the biggest examples of this came recently when pharmaceutical company Pfizer's patent ran out on the drug Lipitor. So why then did sales from Lipitor skyrocket days before the patent ran out? (Article Here)
From the first day a patent is registered for drug, the timer is ticking for that company to make as much money as possible before time runs out on their patent and other companies have the rights to release their own "versions". At this point in time, you can believe what you will and think whichever way you would like, but I would bet to say that companies are going to do their best to get their product out to as many consumers as possible before that time runs out.
The problem with this, is that in many cases, there is not enough time to conduct long-term studies on their medications. You can speak to your doctor or pharmacist regarding this, or just pay attention to the commercials for medications on tv, and you will understand that every single drug that you put into your body will cause some sort of side effect, or create the potential for something negative to happen. By being prescribed a medication, your doctor is willing to allow the positives from the drug outweigh the negatives. Plain and simple, there are inherent risks with any drug put into your body.
So where does that bring us? Well, time and time again, we are given this list of (natural) factors that can contribute to a healthy lifestyle while staying drug free. Sure, there are other issues at play here, such as being more genetically prone to something or being dealt a bad hand of cards. But for the most part, everyone can at least benefit from the factors listed below.
1. Stop Smoking - I am always just absolutely dumbfounded by the amount of people that I still see smoking. I have tried to come to a conclusion as to why people smoke and can only come up with 2 scenarios. One, you are young and figure that smoking won't effect you until you are "older". Or two, you are willing to run the risks. Without a doubt, smoking cigarettes can and is one of the worst things you can voluntarily do to your body, hands down, so stop now if you still smoke!
2. Eat Plant Sterols - Plant sterols (found in vegetables) are a great way to lower your cholesterol naturally. Many companies are now putting plant sterols in things like margarine as well, which works great, but vegetables are still your best bet as you reap the other rewards associated with them as well. If you do buy products with plant sterols in them, look for products that have been enriched naturally with either avacado or sunflower oil.
3. Mini Trees - Broccoli, cauliflower, cabbage. Those veggies that look like little trees are also a great way to lower cholesterol naturally. Stock up!
4. Olive Oil - Yet another way to lower cholesterol, switch to using olive oil over other cooking oils for not only cooking but baking as well. Oliver oil is a great way to lower your LDL (bad) cholesterol while maintaining high HDL (good) cholesterol levels.
5. Limit Meat and Dairy - Red meat and dairy sources have lots of fat in them (good and bad for you) but they can also be full of cholesterol. So if you are fighting high cholesterol levels as it is, try and cut back on your red meat and dairy consumption.
6. Fish Oil - So you are cutting back on meat and dairy, now what do you eat? Sub in some fish to your diet. DHA and EPA are tremendously healthy fatty acids found in fish that help combat high cholesterol. If you don't feel like eating fish all the time or can't stomach the taste, look into a good supplement instead!
7. Fiber - Soluble and insoluble fibers both play vital parts in our digestive systems as well as the rest of our bodies. Insoluble forms can come from things such as whole grains, vegetables, etc. Soluble fibers can be found in legumes (lentils, beans, etc.).
8. Exercise - The mother of them all! Regular, intense bouts of exercise time and time again have been proven to help and improve the lives of all walks of life at all ages. Get moving!
-Tyler Robbins
B.Sc. PTS
The pharmaceutical industry can be one of the biggest players in this type of game. Sure, medical science and breakthroughs have helped people live long, healthy lives with the help of medicines and treatments created by these large corporations, and this is one of the key things they like to bank on. Too many people have fallen into the scary category of "I'll just take a pill for that" mentality.
The economy is driven by "supply vs. demand", so I am not blaming big pharma entirely for this complacency in the public, but they certainly have a hand in helping people think a certain way. The notion that prescriptions and medicines are inevitable as you age is not true for everybody, but somehow this 'trick' has been played and that is how many people feel.
Let's not forget that pharmaceutical companies are big, large, corporations that make gobs of cash off of helping people. However, let us not confuse the fact that although big pharma may wish to help people, they also spend millions of dollars on research and development so you can bet that they will be wanting to recover those costs, and then some, by selling their product to you!
Every 'drug' that comes out on the market is treated like any innovation by having a patent applied to it. This allows a company to control the "ingredients" to that drug for a certain period of time. One small problem, from the point of view of the company, is that the patent timer starts ticking once the molecule or specific ingredients are concocted.
Why is this important? Well, once the patent for a drug expires, those "ingredients" are then fair game for other companies to create their own version of the drug. One of the biggest examples of this came recently when pharmaceutical company Pfizer's patent ran out on the drug Lipitor. So why then did sales from Lipitor skyrocket days before the patent ran out? (Article Here)
From the first day a patent is registered for drug, the timer is ticking for that company to make as much money as possible before time runs out on their patent and other companies have the rights to release their own "versions". At this point in time, you can believe what you will and think whichever way you would like, but I would bet to say that companies are going to do their best to get their product out to as many consumers as possible before that time runs out.
The problem with this, is that in many cases, there is not enough time to conduct long-term studies on their medications. You can speak to your doctor or pharmacist regarding this, or just pay attention to the commercials for medications on tv, and you will understand that every single drug that you put into your body will cause some sort of side effect, or create the potential for something negative to happen. By being prescribed a medication, your doctor is willing to allow the positives from the drug outweigh the negatives. Plain and simple, there are inherent risks with any drug put into your body.
So where does that bring us? Well, time and time again, we are given this list of (natural) factors that can contribute to a healthy lifestyle while staying drug free. Sure, there are other issues at play here, such as being more genetically prone to something or being dealt a bad hand of cards. But for the most part, everyone can at least benefit from the factors listed below.
1. Stop Smoking - I am always just absolutely dumbfounded by the amount of people that I still see smoking. I have tried to come to a conclusion as to why people smoke and can only come up with 2 scenarios. One, you are young and figure that smoking won't effect you until you are "older". Or two, you are willing to run the risks. Without a doubt, smoking cigarettes can and is one of the worst things you can voluntarily do to your body, hands down, so stop now if you still smoke!
2. Eat Plant Sterols - Plant sterols (found in vegetables) are a great way to lower your cholesterol naturally. Many companies are now putting plant sterols in things like margarine as well, which works great, but vegetables are still your best bet as you reap the other rewards associated with them as well. If you do buy products with plant sterols in them, look for products that have been enriched naturally with either avacado or sunflower oil.
3. Mini Trees - Broccoli, cauliflower, cabbage. Those veggies that look like little trees are also a great way to lower cholesterol naturally. Stock up!
4. Olive Oil - Yet another way to lower cholesterol, switch to using olive oil over other cooking oils for not only cooking but baking as well. Oliver oil is a great way to lower your LDL (bad) cholesterol while maintaining high HDL (good) cholesterol levels.
5. Limit Meat and Dairy - Red meat and dairy sources have lots of fat in them (good and bad for you) but they can also be full of cholesterol. So if you are fighting high cholesterol levels as it is, try and cut back on your red meat and dairy consumption.
6. Fish Oil - So you are cutting back on meat and dairy, now what do you eat? Sub in some fish to your diet. DHA and EPA are tremendously healthy fatty acids found in fish that help combat high cholesterol. If you don't feel like eating fish all the time or can't stomach the taste, look into a good supplement instead!
7. Fiber - Soluble and insoluble fibers both play vital parts in our digestive systems as well as the rest of our bodies. Insoluble forms can come from things such as whole grains, vegetables, etc. Soluble fibers can be found in legumes (lentils, beans, etc.).
8. Exercise - The mother of them all! Regular, intense bouts of exercise time and time again have been proven to help and improve the lives of all walks of life at all ages. Get moving!
-Tyler Robbins
B.Sc. PTS
Thursday, November 17, 2011
Proprioceptive Neuromuscular Facilitation (PNF) Stretching
Proprioceptive Neuromuscular Facilitation (PNF) stretching was first developed to help rehabilitate patients by relaxing muscles with increased tone or activity. These principles can be applied to any individual, however, and although it is generally recommended to perform these techniques with a partner, using tools such as stretching bands or belts can help stretch certain body parts while still maintaining PNF stretch techniques.
PNF stretching may be superior to other stretch techniques because it facilitates muscular inhibition by using both passive and active movements (concentric and isometric) and muscle actions. The biggest downfall of these stretch techniques however, is that many body parts require a partner to help achieve PNF stretching, and they must be done with correct form and technique in order to work properly.
There are 3 main types of PNF stretches that I have detailed below. In each technique, the first phase incorporates a passive pre-stretch that lasts 10 seconds. The initial pre-stretch is then followed by a 2nd and 3rd phase which varies by technique.
Hold-Relax
Following the initial 10-second pre-stretch, a force is applied to the muscle in question while the individual being stretching "holds" the stretch isometrically. The "push" that is causing the isometric hold should be resisted against by engaging the muscle in question. The hold is held isometrically for 6 seconds and then relaxes. The last passive stretch is then held for 30 seconds and should be of greater magnitude due to the "autogenic inhibition" caused by the isometric active stretch.
Contract-Relax
Following the initial 10-second pre-stretch, and similar to the "hold-relax" technique, a force is applied in an attempt to stretch the muscle in question. In the hold-relax technique, the individual is instructed to not let the body part move and simply hold the muscle isometrically while resisting the force. In the contract-relax technique, however, the individual should actually complete range of motion, concentric contraction and then relax. A passive stretch of greater magnitude can then be performed for 30 seconds.
Hold-Relax with Agonist Contraction
This technique is performed exactly the same as the hold-relax technique in the first 2 phases, except in the 3rd phase, not only is the muscle in question being passively stretched, but there is an agonist contraction. For example, if the hamstrings were being stretched, then during phase 3, the quadriceps would contract to further accentuate the passive stretch.
-Tyler Robbins
B.Sc. PTS
PNF stretching may be superior to other stretch techniques because it facilitates muscular inhibition by using both passive and active movements (concentric and isometric) and muscle actions. The biggest downfall of these stretch techniques however, is that many body parts require a partner to help achieve PNF stretching, and they must be done with correct form and technique in order to work properly.
There are 3 main types of PNF stretches that I have detailed below. In each technique, the first phase incorporates a passive pre-stretch that lasts 10 seconds. The initial pre-stretch is then followed by a 2nd and 3rd phase which varies by technique.
Hold-Relax
Following the initial 10-second pre-stretch, a force is applied to the muscle in question while the individual being stretching "holds" the stretch isometrically. The "push" that is causing the isometric hold should be resisted against by engaging the muscle in question. The hold is held isometrically for 6 seconds and then relaxes. The last passive stretch is then held for 30 seconds and should be of greater magnitude due to the "autogenic inhibition" caused by the isometric active stretch.
Contract-Relax
Following the initial 10-second pre-stretch, and similar to the "hold-relax" technique, a force is applied in an attempt to stretch the muscle in question. In the hold-relax technique, the individual is instructed to not let the body part move and simply hold the muscle isometrically while resisting the force. In the contract-relax technique, however, the individual should actually complete range of motion, concentric contraction and then relax. A passive stretch of greater magnitude can then be performed for 30 seconds.
Hold-Relax with Agonist Contraction
This technique is performed exactly the same as the hold-relax technique in the first 2 phases, except in the 3rd phase, not only is the muscle in question being passively stretched, but there is an agonist contraction. For example, if the hamstrings were being stretched, then during phase 3, the quadriceps would contract to further accentuate the passive stretch.
-Tyler Robbins
B.Sc. PTS
Tuesday, November 15, 2011
Types of Injuries, Healing Phases and Treatment Goals
In the fitness industry, injuries can mainly be broken down into two categories; macrotraumas and microtraumas. Macrotrauma is a specific, sudden injury to a bodily tissue. Macrotrauma injuries to bones can result in fractures or contusions. When they occur to joints, they can be classified as either a complete dislocation (complete displacement of the joint surfaces) or a subluxation (partial displacement of the joint surfaces). Microtraumas occurring to ligaments are sprains classified in degree stages (1, 2, 3) where first degree is a partial tear without joint instability, second degree is also a partial tear but with minor joint instability, and third degree is a complete tear with full joint instability. Injuries affecting tendons are classified similar to bones as contusions or strains based on where the injury takes place.
When looking at muscle strains, they are also classified by degrees. A first degree muscle strain is a partial tear of the muscle fibers where the individual can make a strong contraction, but pain is present. Second degree strains also involve partial tears, but the individual can only complete weak, painful contractions. Third degree strains involve a complete tear of the muscle fibers with a very weak and very painful muscle contraction.
Microtraumas, on the other hand, result from overuse injuries caused by abnormal stress repeated to bodily tissues over extended periods of time. Microtraumas can happen due to a number of reasons including poor program design, bad training surfaces, incorrect form, insufficient motor control, decreased flexibility, predisposition, etc.
Inflammation Phase
This is the initial phase experienced during an injury. Inflammatory responses cause the injured area to become red and swollen, and cause a hypoxic environment which leads to cell death and increased blood flow to the injured area. Edema occurs which is an escape of fluid into surrounding tissues. The point of this is to inhibit range of motion to the body part to help prevent further injury. Inflammation phase usually lasts 2-3 days.
Treatment Goals - The main focus here, since the inflammation phase occurs immediately after an injury, should be to prevent further injury. This should involve immediately ceasing any movement to the injured body part and removing any external hazards that could cause further injury. Once this has been completed, new tissue needs to begin to form to repair the damaged area which can be achieved by resting, icing the area, compression and elevation.
Repair Phase
As the inflammatory phase ends, tissue repair begins. New and identical tissue is produced to replace the tissues that were damaged, as well as scar tissue forms. This phase may begin as soon as 2 days after an injury but could last up to 2 months!
Treatment Goals - Collagen fibers form at the injury site to provide framework and therefore support to the injured area. By avoiding any movement or resistance to the area can cause further atrophy (decay) to the injury and surrounding tissues. On the other hand, you obviously do not want to stress the injury to the point where further injury can happen or the recovery process is slowed. There should be a happy medium where light activity to the body part or joint occurs to promote strength and stability but to also increase blood flow to the area to warrant proper recovery.
Remodeling Phase
This is where the tissues that formed during the repair phase strengthen and prepare to return to pre-injury state. Collagen fibers decrease in production so that the proper tissues can grow and replace the injured ones.
Treatment Goals - Optimizing tissue function and full range of motion should be the primary goal of this final stage. Individuals at this stage can often be tempted to do "too much, too soon", but they should be constantly reminded to not push themselves too far and to increase resistance gradually.
-Tyler Robbins
B.Sc. PTS
When looking at muscle strains, they are also classified by degrees. A first degree muscle strain is a partial tear of the muscle fibers where the individual can make a strong contraction, but pain is present. Second degree strains also involve partial tears, but the individual can only complete weak, painful contractions. Third degree strains involve a complete tear of the muscle fibers with a very weak and very painful muscle contraction.
Microtraumas, on the other hand, result from overuse injuries caused by abnormal stress repeated to bodily tissues over extended periods of time. Microtraumas can happen due to a number of reasons including poor program design, bad training surfaces, incorrect form, insufficient motor control, decreased flexibility, predisposition, etc.
Inflammation Phase
This is the initial phase experienced during an injury. Inflammatory responses cause the injured area to become red and swollen, and cause a hypoxic environment which leads to cell death and increased blood flow to the injured area. Edema occurs which is an escape of fluid into surrounding tissues. The point of this is to inhibit range of motion to the body part to help prevent further injury. Inflammation phase usually lasts 2-3 days.
Treatment Goals - The main focus here, since the inflammation phase occurs immediately after an injury, should be to prevent further injury. This should involve immediately ceasing any movement to the injured body part and removing any external hazards that could cause further injury. Once this has been completed, new tissue needs to begin to form to repair the damaged area which can be achieved by resting, icing the area, compression and elevation.
Repair Phase
As the inflammatory phase ends, tissue repair begins. New and identical tissue is produced to replace the tissues that were damaged, as well as scar tissue forms. This phase may begin as soon as 2 days after an injury but could last up to 2 months!
Treatment Goals - Collagen fibers form at the injury site to provide framework and therefore support to the injured area. By avoiding any movement or resistance to the area can cause further atrophy (decay) to the injury and surrounding tissues. On the other hand, you obviously do not want to stress the injury to the point where further injury can happen or the recovery process is slowed. There should be a happy medium where light activity to the body part or joint occurs to promote strength and stability but to also increase blood flow to the area to warrant proper recovery.
Remodeling Phase
This is where the tissues that formed during the repair phase strengthen and prepare to return to pre-injury state. Collagen fibers decrease in production so that the proper tissues can grow and replace the injured ones.
Treatment Goals - Optimizing tissue function and full range of motion should be the primary goal of this final stage. Individuals at this stage can often be tempted to do "too much, too soon", but they should be constantly reminded to not push themselves too far and to increase resistance gradually.
-Tyler Robbins
B.Sc. PTS
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