The role of fluid in and around exercise sessions

Water makes up around 45% - 70% of our total body weight (2). Organs, all tissue and all bodily fluid contain water contain water as a essential constituent. Very little water is stored in the bones, teeth and hair (3).

Under normal conditions, such as a temperate climate, fluid balance is regulated by thirst sensations and by regulation of loss by the kidneys. Loss of water through urination, sweat, respiration and feces determines the amount of water required by the body. The total water intake for young men and women (ages 19 - 30) is 3.7L and 2.7L/day, respectively (6).

The risk of dehydration can be a real factor during exercise, which, unless sweat losses are replaced, the temperature of the body will go up, which can lead to heat exhaustion, heat stroke and even death. We can track sweat loss through changes in our weight. A total body weight loss of 1% can have and elevate our core temperature. A 3% - 5% loss of fluid in body weight can affect our cardiovascular system and impair our ability to dissipate heat. A 7% loss of fluid in body weight can result in collapse (2).

We can monitor our fluid loss during exercise by weighing ourselves before and after exercise. Remove sweaty clothes for accuracy. Every .45 kg or 1 lb, lost during exercise is the equivalent of 1 pint (2). This must be replaced before the next workout. Other indicators of dehydration can be dark yellow, strong smelling urine, a decreased frequency of urination, a rapid resting heart rate and muscle soreness last many days (1).

Fluid Replacement

Replacing fluid occurs at three general times. We want to start exercising in a hydrated state to we consume fluid before we start and to avoid dehydration, continue during exercise and replace fluid loss after the exercise session has finished.

Before Exercise

You want to consume 1 pint (500 ml) of fluid 2 hours before the exercise session starts. This allows us to be hydrated and allows for urination before the exercise session starts (2). The fluid can come in any form, water, juice, milk etc and can be consumed with a meal.

During Exercise

When consuming fluid during exercise, the aim is to get fluid into circulation to match the speed that the body is getting rid of fluid through sweat. This can be achieved by taking in fluids that are fast absorbing e.g. water. The drink also wants to be palatable. Fluid should be consumed before feeling thirsty. If the stomach can take it, it is better to take in large amounts of water, rather than sip, as large volumes empty from the stomach quicker than small volumes (2).

A variety of fluids can be consumed during exercise (4). Cool water is the ideal, although if water is unpalatable, then adding flavoring to it can be done, which means you can drink more (2). Aside from fluid intake, there has been no evidence to support that there is a physiological benefit of drinking a carbohydrate drink during exercise, if the exercise is less than 1 hour long.

Water should be consumed frequently, with around 200 ml - 250 ml consumed every 15 minutes of exercise (2).

After Exercise

The goal after the training session is to get the body ready for the next workout. As mentioned above, weighing yourself before and after can allow you to monitor fluid loss and indicate how much fluid to take in after the exercise session has finished.

If large amounts of fluid has been lost through sweating, sodium chloride (salt) levels may be low and so drinking fluid or eating food containing sodium chloride, minimizes urine output and speeds up recovery of water and electrolyte balance (5).

Most fluid intake occurs when consuming food, with water coming from both food and beverages. Drink plenty of water during the day aiming for 3 - 4 L a day and adding an extra 1 L - 1.5 L to account for fluid loss on days that you are exercising.

References

1. Armstrong, L.W., Maresh, C.M., Castellani, J.W., Bergeron, M.F., Kenefick, R.W., LaGasse, K.E., and Riebe, D. Urinary indices of hydration status. International Journal of Sports Nutrition 4:265-279. 1994.
2. Beachle, T.R., and Earle, R.W. Essentials of Strength and Conditioning, 3rd ed. Champaign, IL: Human Kinetics. 2008
3. Fox, B.A., and Cameron, A.G., Food Science, Nutrition and Health. 5th ed. London, UK: Arnold. 1995
4. Horswill, C.A. Effective Fluid Replacement. International Journal of Sports Nutrition 8:175-195. 1998.
5. Maughan, R.J., Leiper, J.B., and Shirreffs, S.M. Restoration of Fluid Balance after Exercise-Induced Dehydration. European Journal of Applied Physiology. 73:317-325. 1996
6. National Academy of Sciences Institute of Medicine. Dietary Reference Intakes Set. Washington, DC: National Academy Press. 1997 - 2004

Bring on the MSc in Strength and Conditioning

I found out today that I got onto the MSc Strength and Conditioning up at St Mary's University, London. It is a conditional offer on the result of me becoming a NSCA Certified Strength and Conditioning Specialist (CSCS). I have just booked onto the exam and will be taking that in June this year.

I think a few drinks are on the cards

Why I lift

I was reading an article on elitefts.com and Dave Tate, founder of elitefts.com asked the question, why?

Why do I lift?

I set foot into the gym and it is like entering another world. A world where nothing else matters. Time and time again it has got me through the rough times, times when I have been able to leave the problems behind and relax my mind, even though my body is screaming and aching in pain.

I do it for me and me only. I don't do it to impress anyone. The only person I want to impress is me. At the moment I am not that impressed. When I smash my PR's in March i'll be impressed for a while, before I become unimpressed with them and push on and aim for the next goal.

The main reason why though is I love pushing myself physically and love the mental game of standing under a heavy loaded bar and squatting it below parallel. I like to think it takes balls to go those extra few inches lower and drop my hips below my knees.

Check out the original article here:

http://www.elitefts.com/documents/50_reasons.htm

A quote to leave you with

'The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But 200 pounds is always 200 pounds.'
Henry Rollins

Let me know why you lift in the comment section below

Flexibility and Range of Motion

Flexibility in the body can be determined by range of motion (ROM), which occurs at the joint. This can be affected by a number of issues, including connective tissue structure, activity, age and gender. The range of motion is specific to each of the body’s joints anatomy.

Range of motion can be measured through flexibility, which has two components: static and dynamic. Static flexibility is the amount of movement a joint and its surrounding muscles have during a passive movement e.g. a calf stretch (1,2). You can perform static stretches using a partner, an external force or a machine as they don’t need any voluntary muscle action from the individual.

Dynamic flexibility requires voluntary muscle action and is the available range of motion during active movements e.g. leg swings. The range of motion of a joint is generally greater in dynamic movements than with static positions (3).

Factors Affecting Flexibility

There are certain factors that will affect flexibility. There are anatomical factors, such as joint structure, age and gender, which cannot be altered significantly through training. Then there are activities, related to exercise, such as activity level, resistance exercises, stretching exercises, which can improve flexibility.

Joint Structure

The structure of the joint determines range of movement (4). There are different joints in the body e.g. ball and socket (shoulder) and hinge (knee). The type of joint, the joints’ articulating surfaces and soft tissues (muscles, tendons and ligaments) surrounding the joint, all affect range of motion.

Age and Gender

Young people tend to be more flexible than older people (8) and females more flexible than males (5). The difference in flexibility in young men and women could be down to the structural and anatomical differences and the type of activity that is performed and to what extent. Fibrosis is the thickening and scarring of connective tissue and is a process that happens when people get older. This could be down to lack of physical activity, injury and the tendency to use less of the available range of motion during movement.

Connective Tissue

Tendons, ligaments, fascial sheaths, joint capsules and skin may limit range of motion (2). Elasticity is the when the muscle can return to its original length after a passive stretch. Plasticity is when the muscle can gain new and greater length after passive stretches (7). Elasticity and plasticity of the connective tissue are other factors, which can affect/determine flexibility (7). Performing stretching exercises can take advantage of the plastic potential of the connective tissues.

Resistance Training with Limited Range of Motion

Resistance training may increase flexibility if it done correctly and with proper technique (6). Using heavy resistance and a limited range of motion may decrease range of motion at that particular joint (2). So that range of motion does not get lost, exercises should be done with a full range of motion of all joints involved, maintaining correct technique (9).

Muscle Bulk

Large amounts of muscle may affect range of motion by decreasing joint movement. Someone with large biceps (front of upper arm) and shoulders, may experience difficulty when stretching the triceps (back of upper arm) (2).

Activity Level

Active people tend to be more flexible than inactive people (5). This can be true if a person performs activities such as resistance training using a full range of motion, functional activities and flexibility exercises, both static and dynamic. Activity alone will not improve flexibility; static and dynamic exercises must be implemented if flexibility at a joint is to be maintained or improved.

References

1. Beachle, T.R., and Earle, R.W. Essentials of Strength and Conditioning, 3rd ed. Champaign, IL: Human Kinetics. 2008
2. Church, J.B., Wiggins, M.S., Woode, F.M., and Crist, R. Effect of Warm-Up and Flexibility Treatments on Vertcal Jump Performance, J Strength and Cond Res, 15(3): 332-336. 2001
3. Cornelius, W.J., and Hinson, M.M. The Relationship Between Isometric Contractions of Hip Extensors and Subsequent Flexibility in Males, Sports Med Phys Fitness, 20: 75-80. 1980
4. DeVries, H.A., Housh, T.J., and Weir, L.L. Physiology of Exercise for Physical Education, Athletes and Exercise Science, 5th ed. Dubuque, IA: Brown. 1995
5. Getchell, B. Physical Fitness: A Way of Life. In: Essentials of Strength and Conditioning, 3rd ed. Champaign, IL: Human Kinetics. 2008
6. Leighton, J.R. A Study of the Effect of Progressive Weight Training on Flexibility. J Assoc Phys Ment Rehabil 18: 101. 1964
7. Marshell, J.L., Johanson, N., Wickiewicz, T.L., Tishler, H.M., Koslin, B.L., Zeno, S., and Myers, A. A Function of the Person and the Joint, Med Sci Sports Exerc, 12: 189-194. 1980
8. Wilmore, J.H., Parr, R.B., Girandola, R.N., Ward, P., Vodak, P.A., Barstow, T.J., Pipes, T.V., Romero, G.T., and Leslie, P. Physiological alterations consequent to circuit weight training. In: Essentials of Strength and Conditioning, 3rd ed. Champaign, IL: Human Kinetics. 2008
9. Winters, M.V., Blake, C.G., Trost, J.S., Marcell-Brinker, T.B., Lowe, L.M., Garber, M.B., and Wainner, R.S. Passive Versus Active Stretching of the Hip Flexor Muscles in Subjects with Limited Hip Extension: A Random Clinical Trial. Physical Therapy, 84(9): 800-807. 2004

Excess bodyfat? Try this, it might make you feel better too

As a nutritional advisor, I have read, heard and tried many different ways to help me lose body fat. I am a former competitive natural bodybuilder. This required me to become very lean, getting my body fat down in the region of 3%.

There is a lot of information available on the theory of fat loss. There is some very good information and some very out dated and bad information. It has taken me a while to write this article, as I wanted to really research this area and give you the best information from the best trainers, coaches, nutritionists and doctors in the industry.

As you can see, I am talking about fat loss, not weight loss. Weight has always been the norm to see results when exercising and dieting. I would rather you do circumference measurements and look at clothes size, as these are better indicators of fat loss.

This way of eating is not just a way of losing bodyfat, it is a way to becoming healthier at the same time. It can help reduce the risk of developing cardiovascular health problems, cancers and diabetes, along with many other degenerative diseases. This is not a quick fix diet; it requires a change in mentality that you are going to eat like this for life. I want you to lose excess body fat and keep it off and in the process become healthier.

The healthy for life eating programme

Eat five to six times a day

The nutrition plan is based on eating 5-6 times a day. Nutritionists have implemented this for a while now. Mike Roussell has this as one of his 6 Pillars of Nutrition. By eating 5-6 smaller meals a day, you will fuel the body with only what it requires over the next few hours, supplying your body with a constant supply of high quality nutrients. By having multiple meals throughout the day, you are able to control insulin and blood sugar levels, which is really important for fat loss and overall health. By doing this, you are able to keep your body sensitive to insulin, which can lower the risk of developing type 2 diabetes.

Cut down on sugary foods

When trying to lose bodyfat, you really want to try and cut out sugary and processed foods. Processed foods, such as cereals, crisps, biscuits etc tend to be high in sugars, unhealthy fats and also have large amounts of salt in them.

By cutting these foods out, not only will they help in the process of fat loss, you will also become healthier. Foods like these push up your blood sugar levels and can make you become insulin resistant over time, which can then develop into type 2 diabetes. By cutting these types of foods out, you will have to eat more fruit and vegetables.

Eat more fruit and vegetables

Fruits and vegetables should make up the cornerstone of our diet. Fruits and vegetables are packed with higher amounts of nutrients, such as antioxidants, vitamins and minerals (1). Fruits and vegetables are greater in volume, which have a fulfilling effect, yet they are relatively low in calories. We have stretch receptors in our stomach, which sends signals to the brain and tells us we are full up. Match this to other foods, such as a pizza; you would have to eat a massive amount of fruit and vegetables in one sitting to match the same calorie intake as that of the pizza, and yet it is quite easy to eat a large pizza to ones self. So you can actually eat a higher volume of food and still lose body fat.

Fruit and vegetables are also lower on the glycemic index and they have less impact on your blood sugar levels compared to foods such as starches, grains, potatoes and rice’s. How much should we aim for? Aim for 9-13 portions a day. Too much? Make smoothies and soups, these are great ways to get your fruit and vegetable quota for the day.

Drink plenty of water

Water can really help in the process of losing body fat. Water helps transport toxins out of the bodies cells and supply the body with fresh nutrients, minerals etc (1). Drinking water can have a fulfilling effect on the body. When people feel hungry, they can mistake it for being thirsty. Drinking water can alleviate this.

People tend to reach though for a sugary drink, high in calories when they are thirsty. This is such an easy, but bad way of consuming calories and can have a massive effect on increasing total fat mass. Really try and prevent drinking calories. If you have beverages such as tea and coffee, refrain from adding in sugar, milk and cream. This can boost total calories and negate the benefits these drinks can have.

Fill up on protein based foods

The next most important food to be eating is lean protein throughout the day. You can get this from foods like chicken, lean beef and fish. Try and replace carbohydrates with protein-based foods.

By increasing your protein intake, you will lower your insulin response, which in turn helps you keep body fat off (2). Protein is harder to breakdown in the body than both carbohydrates and fats (2). This means that our body has to work harder, which requires more energy, and we get this energy from stored body fat (4).

Leave starchy carbohydrates to the morning

Really try and keep starchy carbohydrates, such as oats and rice to breakfast or earlier in the day. In the morning the body’s liver and muscle sugar levels are lower and the body is better at handling starchy carbohydrates as it has improved insulin sensitivity earlier in the day. As the day goes on, reduce the amount of starchy foods and eat more protein based foods, fruits, vegetables and food that have healthy fats in them.

Fat can be healthy and beneficial too

Like carbohydrates, there are also different types of fats, unhealthy, such as trans fatty acids, which can be found in processed foods and healthy fats, such as monounsaturated and polyunsaturated fats found in nuts, seeds and fish. Healthy fats are a great benefit to the body (1). Try and steer clear of fats that are solid at room temperature e.g. butter and lard. Margarine is not a good alternative to these either as it is full of trans fatty acids to help it stay solid at room temperature.

Omega 3, which can be found in oily fish, linseeds and walnuts, has been clinically proven to help reduce the risk of developing heart disease and also improves brain function. A Monounsaturated fat, such as olive oil has been shown to help the body breakdown stored body fat. Fat is a very important aspect of a healthy lifestyle and helping reduce body fat.

Conclusion

The information above is no magic pill that will help lose body fat in an instance. By following the guidelines above not only will you lose body fat, you will also feel healthier and have a lot more energy. This is no special diet, this is just healthy eating and the benefits you can get from following an eating pattern of 5-6 meals a day full of fruits, vegetables, lean cuts of meat, fish and avoiding starchy carbohydrates later in the day will leave you looking better and feeling better.

References

1. Beachle, T.R., and Earle, R.W. Essentials of Strength and Conditioning, 3rd ed. Champaign, IL: Human Kinetics. 2008

2. High Protein Intake Enhances Protein Synthesis During Low-Carbohydrate Diets: Journal of Clinical Endocrinology and Metabolism. 90: 5175-5181. 2005

3. MacWilliam, L. Nutrisearch Comparative Guide to Nutritional Supplements. 4th ed. Northern Dimensions. 2007

4. Moderate Protein Diet Helps Sustain Weight Loss: Journal of Nutrition. 139: 514-521. 2009

Don't slouch, sit up straight

Disclamer

This blog is intended for educational purpose only. The reader should be cautioned that there is a risk of participating in any form of physical activity. Those participating in exercise programs should check with their physician before applying the following activities. The participant must understand that any exercise can be dangerous if performed incorrectly and should seek out a fitness professional, like myself. I assume no liability for injury, this is purely and educational blog.

At the end of last year I wrote the blog 'How is your posture holding up?' Moving onto this second part, I will be covering the implications of what poor posture can have on your health and what exercises can be done to help improve different problems.

Now, I am not going to be able to cover all the corrective exercises for the many different postural problems as this would require me writing an entire book or dvd about it. I will be covering exercises, which will help with some of the most common problems I come across. The problems I am going to look at are:

- Excessive Thoracic Kyphosis

- Abducted Scapular

- Anterior Pelvic Tilt

- Posterior Pelvic Tilt

Implications of poor posture can have an effect on your health. Most pain, such as knee, ankle, hip, shoulder, neck will come from poor posture. Pain is a symptom that something is wrong and that although you might be experiencing pain in say, the knee, the cause of the pain could be due to problems elsewhere in the body (4).

For example, an anterior tilt to the hip increases tension on the hamstring. This can make a person/athlete more vulnerable to a hamstring strain (2). The anterior position of the hip will also mean that it is placed in hip flexion, adduction and internal rotation, which can increase the possibility of anterior cruciate ligament (ACL) injury and anterior knee pain (3).

An anterior pelvic tilt can also cause an excessive lordotic curve to the lumber spine. This can cause compressive issues on the intervertebral discs in the lumber region. The disc is in a more prone position to bulge posteriorly putting compressive stress on the vertebral facets (5). The nerve roots that exit from the vertebrae can be compressed and this can lead to pain (5).

Looking at the most common postural problems then, here are some exercises for those who suffer from the following defects.

Excessive Thoracic Curve

I see this problem a lot, both from fellow weightlifters and from everyday people. This is where the back raises up, which will cause the chest to become vertically aligned if viewing from the side. The upper back may be visible from the front. The head will move forward, causing a forward head posture, the shoulders tend to round and the arms internally rotate.

This posture is a result of certain muscles being too long and others being too short as a result of daily activities, an imbalanced training program and the body being in one position for too long e.g. sitting at a desk. This is very common with desk bound people and weight trainers who know nothing else but to train the chest, front shoulders and biceps.

Exercises to help maintain good thoracic posture and correct excessive thoracic kyphosis (1):

- Foam rolling the thoracic spine

- Bent over thoracic spine rotation

- Quadruped extension rotation

- Point extension rotation

- Yoga push-ups

Abducted Scapular

This is when the scapular wing out away from the spine. The scapular should rest against the rib cage. If the scapula moves forward, this may indicate that the anterior shoulder girdle has shortened and the scapular musculature has lengthened (1).

Exercises that will help adduct the scapular back into their proper position (1):

- Forearm wall slides

- Split-stance broomstick pectoral mobility

- Supine no money drill with band

- Scapular wall slides

- Reach role and lift

- Prone trap raise (Y)

Anterior Pelvic Tilt

The anterior pelvic tilt is where the hip structure tilts forward at the front, causing the backside to stick out. This also causes an excessive lordotic curve in the lumber spine. This can also cause lower limb problems like valgus knee. An optimal pelvic position will have a slight anterior tilt to that of about 10 degrees (1, 5).

Exercises that help bring the hip structure back into optimal positions are (1):

- Pulsed hip flexor mobilisations

- Wall hip flexor mobilisations

- Overhead lunge walk

- Reverse lunge with posterolateral reach

- Gluteal bridge raise

- One leg gluteal bridge raise

Posterior Pelvic Tilt

This is the opposite of the anterior pelvic tilt, where the pelvis drops backward. This causes the lower back to flatten out and cause flat back syndrome. The hamstring muscles become very short and tight and the hip flexors tend to lengthen out and become weak.

As with the other problems, this is completely fixable. One client came to me with with flat back syndrome and could only manage 30 degrees in the supine straight leg raise. Within 6 weeks, the client could raise it 90 degrees.

Exercises that can help pull the pelvis forward, anteriorly again (1):

- Supine straight leg raise

- Kneeling role backs

- Lying psoas march

- Yoga press-up

For more information on postural correction or you would like help with postural correction and you live in the Guildford, Surrey area, you can contact me at grove_harry@hotmail.com or phone me on 07826 846 201

1. Cressey, E. Hartman, B. Robertson, M. Assess and Correct. 2009
2. Hennessy, L. Flexibility and posture assessment in relation to hamstring injury. British Journal of Sports Medicine. 27(4): 243-246. 1993.
3. Loudon, J.K. The Relationship Between Static Posture and ACL Injury in Female Athletes. Journal of Orthopedic and Sport Physical Therapy. 24(2): 91-97. 1996
4. Scannell, J.P, McGill, S.M. Lumber Posture - Should it, and can it, be modified? A study of passive tissue stiffness and lumber position during activities of daily living. Physical Therapy. 83(10): 907-917. 2003.
5. Zatsiorsky, V.M, Kraemer, W.J Science and Practice of Strength Training. Human Kinetics, Champaign, Il. 2006.

Treadmill, X-Trainers and missed goals

So it is the first monday back after the xmas and new year break. Once again, like every year, the people flock into the gym to try and achieve their goals, usually to lose some weight, which was there before xmas and is even more there now. It is just they feel they should do something about it now after xmas as they probably couldn't be bothered (be honest with yourself) to start before, or sometime last year. Other goals maybe to relieve pain in the shoulder, rehabilitate an injury or prehab for a chosen sport. Mostly though it is for the goal of weight loss.

I walked into the gym around early evening to start my client training and as usual the treadmills, x-trainers, rowers etc were all in use by quite a few fresh new faces or people I recognised, but hadn't been for a while i.e. months. I didn't see any new faces in the weights area though. 1. because weights work and 2. because they work, people tend to stick to the weights year round.

Why is it then that most people shy away from the weights area and tend to hit up the hamster wheel for hours on end. Don't get me wrong, I do use cardiovascular equipment in the training of my clients, it is usually an HIIT at the end of a workout for 9-15 minutes. Having been in the industry for nearly a decade, most people shy away from the weights because they feel intimated by the area, are uninformed in how to perform free weight exercises, women don't want to build up lots of male looking muscle. A note here would be that one of my female clients went from a size 12-14 to a 6-8 from doing weights, corrected her posture and now at a body weight of 55-56kg, squats 60kg and dead lifts 70kg and she doesn't look all hulk like.

It is time to ditch the hamster wheel and time to set foot into the weights area as the best way to help you achieve your fat loss goals. Weight training will help build lean muscle tissue, which will help increase resting metabolic rate, which means you'll be burning more body fat while sitting behind your desk. You will also burn calories during the session, in the hundreds per hour depending on the intensity of the session and the type of exercises. You can also, if done through a full range of motion and with correct technique, improve flexibility, mobility, strength and stability.

So what does one need to do when they step into the weights area? There have been some interesting and effective workouts that have come out lately that work well. Complexes have become very popular recently in the strength and conditioning fraternity. Why? Because they work. Basically, a complex is circuit using a barbell, although weight plates, kettle bells and dumbbells can also be used and you complete a number of exercises for different rep ranges in a row without putting the barbell down.

For more information on complexes click the link below, it goes quite well with this blog.

http://www.tmuscle.com/free_online_article/sports_body_training_performance/

screw_cardio_four_complexes_for_a_shredded_physique

Another routine is a timed circuit with weights, again using a similar concept to complexes.

http://www.tmuscle.com/free_online_article/sports_body_training_performance/

timed_circuits_pace_yourself_for_maximum_fat_loss

You could also do a body part split or upper body/lower body split or full body weights workout. What ever you do though, get in the weights area and you will stay committed to the gym longer than the end of January because you will see results and you will be in the gym year round.

Let me know how you get on.

For help in achieving your health and fitness related goals you can contact me on 07826 846 201 or email me at grove_harry@hotmail.com