personal training 4 all

blood glucose spreadsheet

The accompanying spreadsheet allows you to enter and statistically interpret your blood glucose readings. This gives you a method to identify early warning signals for readings that are outside acceptable limits.

The spreadsheet calculates a Z-value or Z-score which is a comparative statistic allowing you to know how far your blood glucose reading is from an expected result given your past record of results. The further away from the expected result this statistics is the more likely the results is a critical one.

Save the spreadsheet to your desktop. Download blood_glucose.xls It’s is a Microsoft Excel spreadsheet.

Open the spreadsheet.

In cell B1 enter the name of last month.

In column B, there are four cells highlighted (Cells B5-B8). These cells represent the times you monitor your blood glucose readings each day.

The default categories are

• waking
• breakfast
• lunch
• dinner

You can change the names of these categories to ones you are more familiar with.

To change these categories select the cell you wish to change and type in your category name. Changing the category names in cells the B5-B8, the spreadsheet automatically changes these names of these categories for all other days.

Enter your results (Column C) for your blood glucose readings in each category for each day for the whole of last month.

When you have completed this for the whole month save the file under that month’s name.

Archive this file for your records.

Duplicate the file, change the name of the file to the current month, and open this new file.

Change the month in cell B1.

Enter your data for this month.

The program calculates results on a rolling basis, that is it uses some of last month’s data and combines it with data for this month to calculate new Z-scores and interpretations.

For each result entered, the spreadsheet calculates a Z-score, comparing it against other data you’ve entered and gives a written interpretation. The interpretation returns one of five results.

    These results are:
    •    alarm, too low
    •    low
    •    expected
    •    high
    •    alarm, too high

It should be pointed out that a single result should not be viewed on it’s own as critical, but needs to be interpreted within the context of the other results.

When you are in doubt, you should consult your medical practitioner.

The control limits for interpretation maybe altered in column S, Cells S3, S5 and S7. 

•    Limit 1 (Cell S3)  relates to the extreme lower and higher limits.
•    Limit 2 (Cell S5) relates to the low and high categories
•    Limit 3 (Cell S7) defines the boundaries for expected results.

By altering these limits one can narrow or broaden the ranges in which each category falls, and therefore their interpretation.

Enter your blood glucose results in Column C as you do them each day.

fitness food for life

Originally published February 1995
Lorna Garden, Sports Dietician

From the first steps of a toddler to the last race of a veteran runner, athletic performance is affected by the fuel the body is provided with. In today's Western society it is too easy to load the body with poor quality fuel, not only affecting sporting ability; but also influencing long and short-term health.

It is never to early, or too late to start eating for performance!

At no time in life is nutrition more important than in childhood and adolescence. Eating practices established at this stage often form the foundation of dietary habits, practised throughout life. For the junior athlete then, this is a critical time for developing good eating patterns.

Children and adolescents involved in sport have higher energy requirements than their sedentary peers. Meeting these energy requirements is crucial for health and growth as well as being important for sporting performance. During the growth spurt, children engaging in physically demanding sports may find it difficult to satisfy their energy needs because of limiting factors such as small stomach capacity, poor appetite or eating being a low priority.

For many, snacks will provide the majority of energy needs and it is therefore vital that these snacks are highly nutritious. Foods such as dried fruits, nuts, milk, cheese and yogurt, low fat muesli bars, creamed rice, muffins, fruit bread and noodles are all great choices.

Young athletes also have much greater protein needs per kilogram body weight than adults. These needs can usually be easily met by regularly including foods such as leanmeat, skinless poultry, milk, low fat cheese, milk, fish, eggs, legumes and rice, and nuts and seeds. Children at risk of an inadequate intake of protein, include vegetarians, those on very high carbohydrate diets and those trying to reduce weight.

Like all athletes, youngsters also need a high carbohydrate intake to meet fuel demands. Most carbohydrate should come from complex carbohydrate foods such as rice, pasta, bread, breakfast cereals and other cereals, starchy vegetables, legumes, and fruit.

Some young athletes however, may find the 'bulkiness' of large amounts of these foods a problem, and be unable to eat enough to meet energy needs. In most cases, it is necessary to incorporate some refined carbohydrates eg sugar, in the diet, in the form of honey, jam, flavoured milk drinks, flavoured mineral water and low fat muesli bars and muffins. An excessively high carbohydrate diet is not recommended for children and adolescents as it may compromise protein intake, and most young athletes should not be competing in events long enough to warrant carbohydrate loading.

This is also the time to reduce dietary fat intake to enable a high carbohydrate and adequate protein intake, and to keep body fat levels low. Young children will however, require a little more fat than adults, but this is best obtained from nutritious foods such as full cream dairy products, avocado, nuts, seeds, and mono-unsaturated oils and margarine, rather than deep fried foods, chocolate, crisps, fatty meats, and pastries. Calcium requirements are particularly high during childhood and adolescence, particularly during the growth spurt which may be anywhere between 12 to 18 years of age.

These needs can be met by including at least three to four serves of dairy foods in the diet each day. This may be in the form of milk, cheese, yogurt, or icecream. The low fat varieties often have more calcium than full cream products.

Another 'more' of for young athletes is fluid. Compared with adults, children have a greater surface area per kilogram of body weight. Hence they experience greater transfer of heat to and from the body, especially at extremes of temperature. Although they sweat less than adults they must be particularly careful to ensure adequate hydration to prevent heat stress. Children need guidance to remember to drink, particularly during sport.

The Australian Sports Medicine Federation recommends that 10 -15 year olds drink 150 ml fluid 45 minutes prior to activity, and 200 ml of fluid every 15-20 minutes during.

Water is generally the best drink, although in some cases, dilute sports drinks will be beneficial.

As we get older, and have been exercising for a while, there is a tendency to become blasé about the fluids we drink and the food we c cat. It is easy to fall into the habit of drinking when we are thirsty and eating when " c are hungry. A high performance diet needs to be pro active rather than reactive! Drinking and eating strategies should be dev eloped and good habits formed, rather than bad habits fallen into.

One of the biggest problems of the adult athlete is a high fat intake. Most Australians cat too much fat contributing to heart disease, certain n cancers and obesity. For sportspeople, a high fat diet may result in inadequate carbohydrate, excess body fat and poor performance.

Eating out becomes a nutritional issue, and takeaway foods are quick and convenient when time is limited. Unfortunately many popular takeaway foods are very high in fat and kilojoules as well as sodium. but are low in complex carbohydrate and fibre. It is possible, however to select healthier alternatives when eating out by basing meals on carbohydrates such as rice, pasta, bread, potato and avoiding fried foods, rich creamy sauces, pastries and added butter and margarine.

For female athletes, the minerals iron and calcium have particular importance. When regular menstruation begins, iron needs are elevated. In addition, many women in an attempt to reduce weight, or to increase carbohydrate intake, lower their intake of high iron foods such as red meat. Today we are able to get many cuts of red meat that are very low in fat, and these along with offal products (liver and kidney) are the best sources of available iron in the diet. Green leafy vegetables, wholegrain cereals, and dried fruits are also rich in iron, but these foods need to be consumed with foods rich in vitamin C such as fresh fruit, to maximise iron absorption.

Some female athletes in hard training cease to menstruate regularly, and this is believed to put them at particular risk of early osteoporosis (thinning of the bones). These women need almost double the calcium intake of the average adult. low fat dairy products are the best dietary source of' calcium, as well as providing useful protein, riboflavin ,and phosphorous.

During pregnancy, calcium and iron requirements are also elevated. Many athletes continue some form of training during pregnancy and may resume whilst they are still breastfeeding. As well as these minerals, additional protein is required, and fluid intake must be increased to prevent heat stress which is potentially very dangerous for both mother and child. Pregnant women should avoid exercising in high temperatures and should try to drink a round 750 ml of fluid each hour during physical activity.

Whilst breastfeeding, energy requirements are significantly higher and additional snacks and larger meals will be necessary, particularly if training is significant at this time. Fluid requirements are also increased at this time.

And for the more mature 'Master' athlete, the foods you choose can and will make a difference to your performance and the enjoyment you get out of your sport.

Some people find that their waistline increases in proportion to their age. Excess body fat will certainly make performing more difficult as well as putting unnecessary strain on joints and back muscles.

The best way to keep trim is to eat small amounts regularly, choose low fat foods, increase the dietary fibre content of your diet and avoid excess alcohol and high kilojoule drinks.

It is important to keep dietary fat intake low, as the risk of heart disease and cancer increases with age. Fish is a particularly good food, rich in omega 3 fatty acids which are believed to play an important role in keeping the heart healthy, and may also be useful in relieving certain types of inflammatory disease such as arthritis.

Once again, calcium is important, particularly for women after menopause when requirements are increased to help prevent osteoporosis. Fortunately, weight bearing exercise is also great for helping keep bones strong.

At all stages in an athletes life, the issue of recovery and injury prevention is pertinent. Recent research is shedding some light on the important role of the antioxidant vitamins, vitamin E, A and C for disease prevention and improving recovery. The best way to ensure plenty of these in your diet is to include lots of fresh fruit and vegetables and whole-grains as well as some nuts and seeds.

One of the golden nutrition guidelines throughout life is to include a variety of foods. By selecting many different foods and dishes the chances of meeting all of your nutritional needs is much greater. In Australia we have access to a huge array of foods from all sorts of cultures, and many of these fit well into the guidelines of a high performance diet.

Let's make the most of what we have, and eat to perform at work, rest and play!

scuba diving

Originally published February 1995

Needing an escape? Looking for adventure? Wanting a new challenge?

Whether it's the total euphoria of weightlessly drifting through space, the bright oranges, reds and yellows of coloured corals, sponges and kelps, or the stress release and relaxation you achieve when what's going on 'above the water is'left behind', diving with Associated Divers may be just the ticket for you. Perhaps the exhilaration of being surrounded by masses of coloured fish or the serenity of the sun filtering down through clear water into kelp forests, appeals?

The traditional black 'frogman' look is long gone. Divers now wear colorful, coordinated equipment. In recent years equipment weight has been dramatically reduced, a fact which should not be lost on women who comprise 50% of people wanting to sample 'the underwater experience'. A natural advantage for women is that they use less oxygen and hence require lighter equipment.

Graeme Bartle-Smith, manager of Associated Divers explained that the best diving conditions require calm water and good visibility. With these conditions occurring in Port Phillip Bay between February and July, the ideal time to dive with Associated Divers is now.

Graeme suggested trying to Discover Scuba Program conducted with small groups of 6-10 people and a qualified instructor in a pool, "to introduce you to the experience of being underwater.'

'The rugged scenery and prolific marine life of Port Phillip heads is most popular, offering some of the best diving in the country. Imagine a volume of water and associated marine forms, 0.5m deep over a 30 mile diameter basin emptying through "The Heads' twice daily!" While the majority of dives are conducted at the southern end of the bay, leaving from Sorrento, Portsea, Queenscliff, there are abundant easily accessible shore dives.

Graeme outlined that with Associated Divers, you can experience: diving with seals or dolphins; catching a feed of fish, abalone, scallop, or Rock Lobster; diving amongst wrecks; or wall diving, highlighted by spectacular 90 metre drop-offs.

To obtain diving certification he suggests the Open Water Scuba Diver program, a certificate course accredited through PADI, the Professional Association of Diving Instructors. Graeme proudly displays the PADI 5 star symbol, PADI's highest rating for training facilities.

The Open Water Scuba Diver requires two weekends of training 9-5, including theory, pool and ocean dives and costs $440. "Bring yourself and swimwear". This certificate allows you to dive within your own limitations leaving you competent and confident to dive with other people of the same level. Note that there is a requirement to provide a medical certificate to attest that you are fit for diving.

The Advanced Open Water Certificate allows access to deeper waters, wall diving and night diving. It's conducted over one weekend and requires the prerequisite of the Open Water Scuba Diver certificate. It covers academic components and 5 dives: deep water, navigation, night dives and a choice of 2 elective dives.

You can enjoy a lifelong association with diving, enjoy it's benefit now!

***For more posts relating to cross-training see cross-training articles)***

***To see an index of all other articles click here)***

If you'd like to ask a question please e-mail me at questions@personaltraining4all.com

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    Regards Kym

wasting time with weights - part i

Originally published February 1995

by Peter Watson - Physiotherapist

"Is THAT all there is! Turn it up, it's too basic... it's too simple".

Hans, in his usual understated manner, seemed surprised when I made some suggested changes to the way he uses weights.

Let me tell you Hans' story:

Hans is fairly typical of the trainees that I see as patients. He doesn't want to look like Arnold S. but would love to have another 10kg of lean body mass. He has a busy schedule and hasn't got a lot of time to use weights. Bigger and stronger - yes, but he doesn't want to devote every waking hour to weights. He's had a number of injuries associated with training. During a therapy session on his recent knee injury, he asks for feedback on his current program.

'Frankly mate, you could cut out the rubbish exercises and reduce your training time by 50 per cent and get real results by putting the real effort into structural exercises"... and so, I proceed to give Hans some suggestions - no more split routines, no more supersets, tri-sets and forced reps, no more machines. Instead, the "bare guts" of it - squats, deadlifts, benches, overhead press, shrugs and rows. Doesn't sound revolutionary, does it? Hence Han's response.

But there's really more to it than that. The selection of exercises is one thing but how you use them is another. There are many pitfalls and mistakes that even the experienced trainee can make, related to exercise selection and program design.

Let's summarise a few.

1. Inappropriate program structure. Avoid "muscle pumping" (multiple sets of high reps) using isolation exercises (eg arm curls, pec deck, shoulder flys, etc). Instead, concentrate on structural "five-star" exercises, (eg the squat, push-press, overhead press). Structural exercises are superior to isolation exercises for the development of strength and power. Bodybuilder type of programs usually only work well for the genetically gifted and/or drug assisted trainee and often have no relevance for many average people.
2. You can't develop stamina and power maximally together. Stamina training will sap your ability to recover from your power/strength workouts and vice versa. Training should be "cycled" so that at certain times, strength is built and stamina is maintained while at others, stamina is developed while strength is maintained. The intertwining of these aspects of conditioning can only be done through goal orientated training cycles.
3. Don't dilute effort. There is a misconception among many trainees about the terms "volume" and "intensity". High intensity training... a term used by many would-be bodybuilders is frequently misused eg it often describes doing multiple sets and high reps (repetitions) of an exercise (or similar exercises) in a workout. For example, which type of "chest" workout looks high intensity workout, A or B? A =  3x 10 (3 sets of 10 reps) on the pec deck, 2x 10 on cable crossovers, 3x 10 incline dumbell press and 5x5 bench press. or B = 5x5 bench press, with the last 3 sets greater than body weight. The answer is B. If you increase the volume you dilute the effort. By decreasing the total number of exercises, decreasing the reps and increasing the overload, effort is concentrated rather than diluted. Concentrated effort -power and strength.
4. Time consuming routines. Many popular weights programs are usually required to be carried 4-5 days a week, one to two and a half hours per workout. Ibis is unnecessary for many and an excessive time burden on most trainees. By using "abbreviated training (1 look at this term in my book), you can make excellent gains training two hours per week.
5. Intensity cycling. Many trainees don't "intensity cycle" (or to use a more scientific terminology, "periodise" their training)... which means training isn't tapered sufficiently. Tapering means altering the volume and intensity of a particular quality of conditioning, or exercise in order to SAFELY and economically attain a training goal. "Economically" and "safely" means to develop a goal (eg explosive power in the arms), not at the expense of stamina, suppleness and skill. All trainees need to develop stamina, strength, skill, suppleness and speed. If weight training isn't "intensity-cycled" the training may interfere with the development of the other qualities. It's very hard to give many details in such a small space, but for more information see my book, Breakthrough Training.

To sum up... Hans could see that he was training too much with a high volume at the wrong times of the year.

By selecting "5 star exercises" and using them in an abbreviated format with an intensity cycle he was able to... reduce his training time; increase his gains in muscle size and power; reduce injuries; improve his body's shock absorption ... so chop, chop, bang, bang - that's all there is to it. No. Definitely not. The application of these simple principles sounds good in theory, but it's putting them into practice which presents difficulty for many trainees.

Peter Watson is a clinical physiotherapist with 15 year's experience, who works in Brisbane. He has published one book, "Breakthrough Training - Real Results With Weights"

***For more posts relating to training principles see training principles articles)***

***To see an index of all other articles click here)***

If you'd like to ask a question please e-mail me at questions@personaltraining4all.com

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    Regards Kym

weight training articles

Click on the link below to read the article

• training in the gym - an overview

• wasting time with weights part i

• wasting time with weights part ii

• wasting time with weights part iii

how the experts stay in shape

Originally published February 1995

Wouldn't you just love to know how our top sports people and favourite stars stay healthy? If only we could just stroll up and ask for a health tip or two!

HBA has done it. Sixty of our favourite celebrities have joined in the spirit of HBA's 60th Birthday celebrations and shared their own personal tip on staying healthy. The result is the HBA 60 Celebrity Health Tips Booklet.

"The concept of producing the HBA 60 Celebrity Health Tips booklet was developed as an entertaining way of providing useful and positive health information in an entertaining way and encouraging not only HBA members but the community at large towards better health and a rewarding life," said HBA's General Manager, Richard Bowden.

"'The 60 celebrities who have contributed to the booklet clearly share our commitment to good health. Their message comes through strongly: good health is the result of your own actions. Their advice is interesting, entertaining and, most importantly, beneficial to community health awareness," Richard said.

This  impressive collection of health tips include the experiences of sports people and performers and people who are simply living life to its fullest. These well-known Australians include names in the arts and media, business, health services, restaurateurs, sport and social community leaders.

Among the tips are:

Drink lots of water and at least one piece of fruit a day  because it can help keep you clean inside and that's just as important as being clean on the outside.
Cathy Freeman,
champion athlete

I am a firm believer in the value of regular exercise for maintaining overall health (12 times a week is not healthy or advisable). It is important to find some activities that you really enjoy, because the key to staying healthy is to make activity part of your lifestyle. If not you will stop within a month - absolute guarantee! Choose different activities to coincide with the different seasons and include friends if you are a social beast. Exercise is not meant to be boring or drudgery, so you have to keep looking until you find something you really like - look harder! Teams are a great place to start, as they help build a commitment to exercise, knowing others rely on and need you. Exercise -fun -lifestyle -health. Go get 'em!
Mike McKay
Awesome Foursome

Common sense in both quality and quantity: I always find out the ingredients in what 1 am eating - either the recipe or list on the packet or bottle label. My diet is organised to satisfy my individual needs for high energy and endurance. I eat plenty of red meat as the best source of iron, pasta and rice for carbohydrates and keep the fat content as low as possible (rarely use butter or oil in cooking, substituting low-fat yoghurt). Never miss a meal - eat regular, medium sized meals rather than a few large ones. I take a quick, short walk (about 20 minutes) after evening meal to help digestion before I go to bed.
Rebecca Brown
World Record Holder 200m Women's Breaststroke

Rather than making exercise a regular part of your day, make your day a regular part of exercise, ie take the stairs instead of using the lifts. Walk to the shop to pick up the papers rather than getting them home - delivered.
Steve Moneghetti
Marathon Runner

Eat in moderation. Drink plenty of water Get lots of sleep and stay generally healthy because a healthy body promotes a healthy mind!
Jo Bailey
TV Personality

Doing regular activity, at least three times per week brings about benefits - health benefits. Fitness can only be maintained with regular exercise, while fitness decreases with inactivity. A fitness program must become part of your lifestyle!
Brian McNicoll
Paralympic Weight Lifter
Gold medal Barcelona

Get plenty of exercise. Get at least 7 hours of sleep each night. Try to eliminate or control stress in life.
Eat a well balanced diet, including a good supply of fresh, natural food if possible. Drink at least 7-8 glasses of water per day. Use the term moderation rather than stopping pleasurable things - that way you can still include alcohol ' chocolate, junk food and late nights and not feel guilty. Have control over your life, that way your health doesn't suffer. Know your own body like clockwork, know the signs that could cause stress and try to prevent or control it. That way bad habits won't return and if they do accept it and try harder next time not to allow it to happen.
Kerry Saxby-Junna
Walker, Commonwealth Games Gold Medallist

Eating is one of life's great pleasures. Eating well, however, not in only gives pleasure but also promotes good health, vitality and high energy levels. Choose foods and drinks not only for their taste but also for their ability to provide useful fuel, vitamins and minerals, fibre and fluids. And remember, high performance eating should expand your daily menu, not limit it.
Lorna Garden
Consultant Dietician
Collingwood Football Club

It sounds corny but I really believe that everything in life should be done in moderation, diet, exercise, etc. Also enjoy every moment possible, the tough, the challenging and the easy:  "Always get something positive from everything you do. "
Jane Fleming
Heptathlete

Before I compete I always ensure my fluid levels are adequate to see me through through the game. It's important, particularly when it's hot, to begin your fluid intake well before you compete by drinking small amounts regularly - you don't want to be gulping litres of water immediately before the start. If you follow a regular drinking pattern in the hours leading up to the game, then you should only need to top up with small amounts throughout the game. If you do keep your fluids up, you 71 have a much better chance of performing to your best, and you W avoid the risk of fatigue and illness setting in. Remember, after competing it's just as important to replace fluids to recover. This doesn't necessarily mean going to the bar!
David Wansbrough
Australian Olympic Hockey Player

You need to find some form of exercise that suits you and develop eating patterns that are not only healthy but are enjoyable as well. You then need the commitment and discipline necessary to carry out your plan. It needs to be a lifelong commitment not just a "flash in the pan" The results are worth it.
Greg Williams
Carlton Football Club Player
1994 Brownlow Medal winner

I am a great believer in the positive benefits of exercise, not only for elite sports-people but for all of us. You function better in all aspects of your life if you can discover an exercise routine that is appropriate for you. The trick is to discover what form of exercise (eg walking, swimming, aerobics, cycling, jogging) best suits you. We are all individuals and what works for one may not work for another. It's hard to get started, but you will quickly discover the benefits and exercise will become a natural part of your life.
David Parkin
Carlton Football Club Coach

commentary

Click on the link below to read the article

• too busy to exercise or too busy not to?

• behavioural change - a staged approach

• expectations

• how the experts stay in shape

tai chi

Originally published February 1995

Tai Chi is excellent for people of all ages at any fitness level.

As a form of stress management it has no rival; it relieves stress and tension by invoking a sense of tranquillity in the mind, along with introducing a healthier state of body at the same time.

Tai Chi is a method of keeping good health by promoting a balance between the body and the spirit... and the movements practiced are very natural, with no strain placed on any part of the body which enables almost anybody regardless of fitness level, age or disability to take part and benefit.

A 30 minute session of Tai Chi, 2-3 times a week is guaranteed to improve your stress management and promote greater levels of productivity as well as a healthier state of body and mind... In fact many companies use Tai Chi as a method of building teamwork and motivating their employees.

Applying Tai Chi to the work place has many benefits and it's proven that classes conducted during the middle of the business day revitalise workers and leave them with clear, refreshed minds ready to take on the challenges of the afternoon.

The ancient form of Tai Chi is aimed primarily at stress relief and exercise and is taught to tens of millions of people around the world on a daily basis.

The breathing exercise which compliment the Tai Chi program and which are practised at every session help remove excess fat from the abdomen and strengthen stomach muscles... as well they help in the prevention of chronic ailments and contribute to building a strong physique.

Tai Chi may teach YOU how to:

• relieve stress through meditation
• improve digestion and metabolism
• relieve insomnia
• improve concentration
• improve flexibility and prevent ageing
• promote circulation of oxygen-rich blood to rejuvenate and beautify the skin
• enjoy harmony of mind and body

Tai Chi WILL introduce you to a new way of life, focusing on relaxation and life enrichment.

***For more posts relating to cross-training see cross-training articles)***

***To see an index of all other articles click here)***

If you'd like to ask a question please e-mail me at questions@personaltraining4all.com

To receive all further posts automatically as I publish them, subscribe by e-mail

    Regards Kym

if only i could surf

Originally published February 1995

By Simon Blockley

"Gee, I wish 1 could surf. It looks like so much fun."

As a person who has lived by the beach for much of my life, it's a comment I hear time and time again. Unfortunately, few Australians ever paddle out the back on a surfboard and catch a wave to the beach. For the majority, they just don't have the time.

Surfing isn't an easy sport to pick up. The closest comparison to surfing would have to be skateboarding which I'm sure everybody has attempted at least once in their lives. The great thing about skateboarding is that there are limited variables. You can choose your incline and thus the speed at which you want to travel. You have complete control over when your ride begins simply by stepping on the thing and pushing off with your foot. And you know for a fact that the surface you ride on won't contort or buckle and throw you off.

With surfing you're at the mercy of mother nature. Waves are a law unto themselves and have no qualms about dislodging you from your craft and grinding you into the sand after a burst of aquatic slam dancing. In order to enjoy surfing you have to develop an understanding of the ocean, the way waves break and the correct techniques for standing on a surfboard.

Those that take the bull by the horns, buy a surfboard and bound out into the ocean determined to become the next Tom Carroll or Mark Richards, often face months and months of frustration and exhaustion through the process of trial and error.

Qualified surf coaching is the avenue that more and more schools and general public are choosing to take when learning how to surf.

The growth of surf schools within Australia is astronomical with approximately 60,000 people receiving qualified instruction from over 140 Australian Surfrider's Association registered surf coaches. The Victorian ASA alone has over six surf schools operating on the Surf Coast, the East Coast and Phillip Island. It's a business that has an annual turnover of around half a million dollars a year.

For many, the concept of qualified surf coaches is difficult to fathom. Isn't surfing a matter of paddling out to the breakers, turning around, catching a wave and standing up? Not so, according to accredited Level One coach, Grant Elliot who has been coaching at Phillip Island for six years.

"Learning to surf is more than simple instruction on how to paddle and where to place your feet. For example, equipment plays a key role. Too many beginners walk into the local surf shop and request the newest whizbang surfboard that they see the professionals riding in the surfing magazines. 'These boards are built for performance and little thought is given to their buoyancy, durability or stability. Adults and kids try to surf on them and become disillusioned very quickly.

You need a board that is big and buoyant, that is easily paddled and stable to stand on. Most surf schools use soft material boards which don't bruise beginners in their early days.

"It's the same with wetsuits. It's difficult to concentrate when you're cold so a quality wetsuit is very important, especially when you're spending up to three hours in the water in one session. so what is the attraction to surfing that makes people oblivious to the discomfort of a wetsuit and cold salt water.

"I just wanted to stand up," reflected Beaconhill Christian College student, Carrie May who spent the morning at Phillip Island for a two hour surf lesson. "My two brother's surf and they're always talking about how good the waves were, how many barrels they got and how many reo's they pulled.

After six years of their boasting I just had to give it a go."

And on standing up for her first time: "It was fantastic. Difficult to start with because 1 wasn't used to paddling and pushing to my feet. But after my first wave which 1 caught on my stomach, the exhilaration gave me that burst of energy to stand up."

Carrie is one of thousands of women around Australia who have taken up surfing as a recreational sport and the trend appears to be getting stronger. In Queensland, the short one hour lessons attract predominantly young females around 18 years of age. A quick frolic in the ocean on a malibu is a welcome break to the boredom of sitting on the beach basking in the sun. It's also a great way to meet new friends.

"We've recently started up a club called Women in the Waves!" explained Sunshine Coast Coaching Director, Ian Portingale. "The central idea of the club is to give the girls social interaction and support so as to encourage them to continue surfing outside of the lessons. We have weekly classes at four beaches along the Sunshine Coast on a rotational basis. That way the girls make friends in different areas and get together on the weekends or during the holidays."

Watching a surf school in action is hilarious. The first comedy of errors is getting into a wetsuit. Some coaches call it the "wetsuit dance". The simple process of pulling on a wetsuit usually transforms into a confused mass of arms, legs and zippers for the absolute beginner.

"There's times when you have tears in your eyes," says Bob Prestage, who coaches for the ASA in Torquay. "I've seen pupils force their legs into arm holes and arms into leg holes. The bewilderment in their eyes as they attempt to do the zipper up is something you don't forget."

During the summer holidays you can contact the Australian Surfriders Association on the Surf Coast on (052) 61 2907 who will put you in contact with the Australian Surf School closest to you. All lessons include wetsuit, surfboard and all other accessories but make sure you bring sunscreen, towel and food.

As a person who has been surfing for some eight years I implore you to give surfing a go. The joy of riding a wave and friendships you'll develop through the sport are inspirational and should be experienced by everyone.

For more information on Surf coaching ring the ASA Vic office on (052) 61 2907.

***For more posts relating to cross-training see cross-training articles)***

***To see an index of all other articles click here)***

If you'd like to ask a question please e-mail me at questions@personaltraining4all.com

To receive all further posts automatically as I publish them, subscribe by e-mail

    Regards Kym

eating for sport and health

Originally published February 1995

The  great thing about having a diet designed to improve your sporting performance is that such a diet is perfect for a healthy life. The saying "there are no shortcuts" applies to achieving a healthy look and feel with diet too. Like being successful in the gym or in a sporting competition, there are no proven wonder drugs that will make up for regular excesses in fats, alcohol, smoking or deficiencies in vital nutrients such as calcium and iron.

The fuels for your body -

carbohydrates

Fruit and vegetables. pasta, bread and rice - easily obtained, delicious and not expensive!

By supplying your muscles with adequate carbohydrate you will ensure that you will not suffer that feeling of weakness in the muscles and light-headedness that you may have encountered when you are starving.

This feeling which accompanies carbohydrate depletion has been labelled "hunger flats", "bonking" and' hitting the wall" by various groups of athletes.

In practice, you should have carbohydrate as part of every meal. For example cereal and fruit with breakfast delicious and wholesome sandwiches at lunch and a dinner which includes rice or pasta and vegetables.

Recent research showed that muscles absorb the energy from carbohydrates most effectively immediately after exercise. This means that if you exercise daily, you should try to refuel with carbohydrate within two hours of your workout.

You might keep a piece of fruit or two in the car for the drive home or you might make a sandwich while preparing dinner. By doing this more fuel is packed into the muscles than the same amount of food would four or five hours after exercising.

protein

Meat, pulses, cereals, nuts and seeds. Your body needs building blocks.

Protein is required to repair tissue damaged during exercise and to permit the process of muscle hypertrophy.

Although not a major fuel, protein can also be used as a fuel, but it generally only supplies 5- 10 per cent of total energy.

Vegetarians must pay particular attention to their protein intake in order to obtain all the essential amino acids required by the body.

fluids

The body's radiator system. Don't just rely on thirst!

Many athletes are surprised by the improvement they notice once they begin drinking water on a regular basis.

Thirst is a fairly primitive sense and we do not feel thirsty until we are 3% dehydrated. This is more than enough to impair sporting performance.

It is not possible to "catch up" fluid intake during exercise so it is important to be adequately hydrated before sport and then to maintain it during sport by having small amounts regularly.

Water is the ideal fluid replacement because this is essentially what is lost in sweat.

Do not be tempted by electrolyte (salt) supplements which can possibly exacerbate dehydration. When playing sports which last for longer than one and a half hours such as football, endurance running or triathlons, skiing, perhaps tennis, it can be helpful to add a specially designed carbohydrate supplement.

These are generally known as "sports drinks" but they do vary and a sports dietitian can give you advice on which is most suitable for you.

aussies rely too much on sunscreen

Originally published February 1995

Recent research has found over two thirds of holiday makers were sunbumt even though most had used sunscreen.

According to state cancer councils this could be because Australians rely too much on sunscreen and many people don't know how to apply it properly.

Australian Cancer Society spokesperson, Dr Robin Marks said sunscreen was just one part of total UV protection to prevent skin cancer.

"Many people believe you can't have had a good time on holidays unless you come home with a tan," Dr Marks said.

'The truth is a tan is not a sign of health or a good holiday, but a sign that your skin has had enough sun to be damaged. It's not much fun having to sit inside on your holiday with stinging, burnt skin as a result of going overboard in the sun," he said.

State cancer councils are encouraging everyone to have an even better holiday by making it SunSmart, and covering up while outdoors.

'People should remember you can't go out in the sun all day and feel safe because you've got sunscreen on. Your skin is still at risk of damage if you don't take the necessary precautions like wearing a broad brimmed hat and T shirt and seeking shade where possible," Dr Marks said.

State cancer councils recommend a water resistant broad spectrum SPF15+ sunscreen be applied to clean, dry skin 20 minutes before going outside so it can be properly absorbed. Sunscreen should be reapplied at regular intervals as many people don't realise day to day activities such as wiping your brow, swimming or sweating can result in the sunscreen being rubbed or washed off.

A broad spectrum SPFI5+ sunscreen will protect you from approximately 94 per cent of ultra violet radiation, but your skin will absorb some UV as long as you remain in the sun. Unless sunscreen is applied properly before going out, and reapplied, it may not even block 94 per cent of UV rays.

The best sunscreen is SPF15+, broad spectrum and water-resistant. Broad spectrum means the sunscreen blocks out both UVA and UVB rays (those that cause skin cancer).

Try to plan your holiday activities so they're not in the middle of the day but if you have to be outdoors between 11am and 3pm daylight saving time:

• SLIP!   on water resistant, broad-spectrum 15+ suns screen

• SLOP!   on a tightly woven shirt

• SLAP!   on a wide brimmed hat.

It only takes one bad sunburn for your skin to be irreversibly damaged so play it safe this summer and Slip! Slop! Slap!

How to get the most out of Sunscreens

Apply SPF15+ water resistant sunscreen evenly, about 20 minutes before you go outside.

Take time to ensure you have covered all the exposed skin with sunscreen, from your head to your toes!

Reapply sunscreen every two hours, however this does not mean you can stay out in the sun longer than the time period recommended.

sticking it up an attacker - a new look at self defence

Originally published February 1995

Bettina Boaz
Guild of Australian Black Belts Secretariat

Looking back through history to find a versatile aid, tool or weapon that has been used for self-defence by all cultures throughout the ages, we need look no further than the humble stick.

With it, a female may overcome the size and strength advantage of a male - or a child equal the advantage of an adult.

In the light of the sophisticated weapons used in war - why is it that the stick has received such universal acclaim?

The answer will be found in your broom closet, or garden shed, or your hat stand as an umbrella or walking stick.

All these implements have a common ground, for in some way or another they all represent the humble stick - and can be used as an extension of ourselves to leverage strength.

It was this very simple but effective piece of wood that carved its way into our history in the hands of monks, farmers, tribal people and - in ages past - even in well equipped armies.

To many, the simple knowledge of stick self defence possessed by our forbears has been lost.

It was the history of the stick - and the quest to rediscover its use for self defence as a very simple extension of ourselves, that inspired Mr Stephen Sonsie, a 5th Dan WTF Black Belt, in a search to complement his own Martial Arts training of over 20 years.

An artist does not paint Without a feeling, nor does a musician just blow through a flute without understanding the nature of music. Similarly, a Martial Artist should not pick up and use a weapon without appreciating its attributes - otherwise a danger exists and damage can be done. Complications often arise from trying to do to much without the proper intent and knowledge.

With the stick, a feel for its use in self defence comes only with practice and patience. With these things in mind, Steve set about developing a system that would enhance self-defence techniques for dedicated martial artists - and so "Stickdo

Combat Games" - "stickdo" for short - was born.

With Stickdo, Steve worked toward a way to gain this higher understanding without losing the practical benefits that are found in self defence, exercise and even games.

Stickdo was looking for a middle road to express itself, it does not claim exclusive rights to this knowledge and it cannot, but it can claim to an unique form of its use - the structure of its practice, exercises, forms, self-defence and the very exciting Combat Games which have evolved.

These games or sports are played on a game board - with human beings as the pieces, in a physical and mental game played against an opponent.

Combatants are physically protected and prepared against damage - but its the mind that has to cope with tactics, speed, co-ordination.

The mind must assess a dazzling array of information at computer speed while the body moves within the confines of the board attacking or defending - conquering a capital. or wrestling a stick of an opponent while maintaining a clear and fluid state.

At the moment, four games have been developed - 'Focus" - "Stalk" - 'Tactic" and "Combat" - the benefits of each to the player are very positive and will enhance the training of any Martial Artist and will develop confidence in self-defence.

They're as exciting and applicable to a child or female who picks up a stick to beat off an attacker to a recognised Martial Artist who seeks more knowledge and expertise without interfering with their practiced style.

Over the past ten years Steve has developed this system to the extent that it now has portable game boards, and a wide range of specialised playing equipment - together with printed rules that are simple and accessible to all who wish to play.

For those who only wish to learn Stickdo for self-defence or who seek to practice for personal reasons, a system of gradings has been developed - and, while one does not need the super-fitness normally associated with Martial Arts, with proper practice Stickdo will provide fitness, confidence, physical and mental strength as a natural process - not to mention the ability to defend ourselves from day one.

Stickdo is new and exciting and lots of fun. It is also serious, penetrating and sound in philosophy and practice. Best of all, it has been developed by a highly qualified Australian Martial Artist for Australian use in Australian conditions.

While it may seem futuristic at first look, it must be remembered that we are now in a new age we must embrace and prepare for the future.

In this we believe "Stickdo" has something very valuable to offer every single Australian. Certainly, many martial arts clubs of varying styles seen, to agree - Stickdo has been announced as a feature of the grading syllabus of two more Melbourne clubs this January alone.

To find out more about Stickdo, Stickdo Combat Games or how Stickdo could be incorporated into the syllabus of your own club please call Mr Stephen Sonsie on 059 62 4389.

***For more posts relating to cross-training see cross-training articles)***

***To see an index of all other articles click here)***

If you'd like to ask a question please e-mail me at questions@personaltraining4all.com

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    Regards Kym

indoor climbing 1

Originally published February 1995

Upon entering most climbing gyms, you are greeted with an almost surrealist ‘wallscape’, a combination of different textures, walls of varying height, speckled with colorful polyester-fibreglass resin grips called holds. A myriad of multicoloured, patterned ropes hang from above. Massive feature walls up to 20 m high blend with smaller surfaces, filling all nooks and crannies with challenges in order to cater to a range of climbing capacities. People climb from rope to rope and wall to wall.

“It’s a challenge if you like,” says Timothy Bickerton, Manager of Cliffhanger Climbing Gym,  “To move up, to try harder.”

People from 4 years of age up to 60 (some gyms have reported 70 year olds,) regularly climb at indoor facilities throughout Melbourne.  As Tim explained, “It’s a more exciting, less boring means of training. One group of women who used to play tennis come in during the day. They’ve given up tennis and come climbing once a week instead. Their friends say they’re crazy, but they come in and have a really good time.”

During the day a beginner would be on the wall in five to ten minutes, depending on their ability to comprehend instructions and to overcome any fear of heights or falling. As Tim pointed out, “Some people are just natural climbers. They just flow up walls. Those with good balance. Gymnasts can just go - there’s no limit to them.” On a first visit, the first time in the gym, you get shown how to use the harness, how to do it up properly and how to use the belay devices. You normally are then required to stay on the low walls for 10-20 minutes, building confidence and technique whilst under the supervision of an instructor. Only when your instructor is confident in your capacities do you move to the bigger walls. Completion of a Liability disclaimer is required prior to using most facilities.

But not all indoor climbing is about scaling heights. Indoor climbing falls into three basic categories : Boulder, Top-rope and Lead climbing.

Boulder Climbing

Is essentially about traversing horizontal courses at low heights, generally not more than a couple of metres. Ropes are not used and losing balance usually means no more than a small jump, usually onto a prepared cushioning surface.

Top rope climbing

Pairs work together, one climbing, one on the ground ‘belaying’. A rope runs over a fixed top rope point with one end attached to the climber via a harness and the other passing through a belay system, a mechanical braking device which prevents the climber from falling, and held by the belayer. The climber’s ascent is protected by the belayer on the ground. who takes in the slack rope. So if you lose balance you don’t fall, rather you just hang. The only distance you ‘fall’ is in the stretch of the rope. Providing the belayer has taken in the slack you can’t fall. The climber and the belayer generally swap roles allowing some well needed physical rest.

Lead climbing

A more advanced method which requires your own rope.  As you climb the wall you attach yourself into clips so if you fall, you fall to the last one clipped. You don’t have someone taking in the slack in a fixed system as with belaying, rather your belayer pays out the rope as you climb allowing you to reach the next clip. A greater fall potential exists, since your last attachment may have been to a clip nearly two metres below you, creating a fall comprising this distance to your last clip, the same distance past it, coupled with any slack existing and the additional stretch of the rope. Because of the potential to take falls, a larger psychological aspect is introduced.

Some people use indoor climbing  as a cross training method, a variation in training, some use it in preference to a workout. To others its their chosen sport. It’s used for motivational meetings or for private functions with a twist by youth groups, schools and by Corporate Team builders to develop teamwork and trust. Rock climbers use indoor facilities as an accessible workout, when time or weather curtails their access to the great outdoors, or due to their lack of transportation as is the case with many young climbers. 

Safety is paramount with most facilities with constant supervision the norm. Some centres require excited children and beginners to remain in particular areas until they are confident of their ability to use the gear and to participate safely without constant supervision.

Which takes us to the next point - confidence in the equipment. Equipment is engineered to withstand tolerances far in advance of those to which it will normally be exposed and is manufactured to international climbing standards.

Beginners and experienced climbers alike usually wear a T-Shirt, non baggy track suit pants or shorts or the increasingly popular lycra tights. Baggy clothes have the problem that you can’t see what your feet are doing. Jeans are often not flexible enough to allow the movement required. Specialist climbing covers can be hired, however in many centres runners can be worn.

A fear of heights deters some people in the beginning, but generally they use climbing to overcome their fear of heights. Some people have a fear of falling. Size and age are really no limitations as Tim explained “We’ve had parents come in to belay kids, kids belaying parents. It becomes quite a family activity, they can all participate equally.”

Benefits :

• “It’s an aerobic workout like no other.” ” Most people come in and spend two to three hours before they are well and truly exhausted.”
• Good for men and women.
• Different ,  Challenging
• Energetic, Fun,
• Always changing
• Very social (at night)
• It can utilize muscles not otherwise worked : eg fingers
• Develops : Aerobic capacity ,Co-ordination, Balance and Flexibility
• Develops problem solving capacities : What will happen if...? How should I...?

***For more posts relating to cross-training see cross-training articles)***

***To see an index of all other articles click here)***

If you'd like to ask a question please e-mail me at questions@personaltraining4all.com

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    Regards Kym

wasting time with weights - part iii

Originally published October 1995

Peter Watson

PERIODISATION (the manipulation of training variables with time), when misapplied, can become another distraction from simple hard work.

All the alterations of volume and intensity, "phases" and "transition periods" won't be much use to you if all that is doing is diluting your effort into an excessive volume of training.

Is it a waste of time?

No, as long as it fits within the model that I have suggested previously regarding structural exercises with intense effort. Like all good concepts, it can be misapplied. In this article, I will simplify the main concepts of periodisation by the example of the "effort  funnel" but firstly, let's review the basics about periodisation.

The basis of periodisation concept is Seyle's General Adaptation Syndrome (GAS).

Hans Seyle's work showed that optimal levels of stress with sufficient recovery promoted growth. When a stress stimulus is introduced, the body responds in three phases shock, then adaptation, then staleness.

During the "shock" phase, the body gets sore and performance temporarily declines.

Repeated optimal levels of stress loading leads to the body adapting (in other words getting stronger). The adaptations do not continue indefinitely, there comes a time during a cycle of training when they cease.

In other words, staleness or plateauing of performance. When this happens it means it's time for a change. The stress stimulus is changed slightly to induce a "shock" again to the system, which in turn, produces adaptation and if the stimulus isn't changed this leads to staleness until the stress is changed again.

Staleness may not be the only consequence of hitting a training plateau Lack of progress may indicate excessive overload which may decrease performance and/or cause injury. Only a basic degree of change is tolerable in planning a cycle, sets and reps, rest periods and overload may change, some peripheral exercises may change but the essential structural exercises must be maintained throughout the whole cycle to maintain a degree of sameness.

So, a cycle of training is subdivided  into a few main phases. Each phase prepares the trainee for the next with the end goal being a peak in a particular strength/power/endurance profile.

The construction and implementation of this type of training needs the oversight of a strength and conditioning coach who understands your particular training goals.

So what does all this mean for the average trainee?

If you want to make progress in the short, medium and long-term, you have to plan how to introduce variation into your overall training plan.

To get bigger and stronger you have to use the overload principle which means adding more weight which means (at times) altering your intensity and dropping your volume. In order to alter your intensity you have to clock up the necessary iron hours of slightly lower intensity and higher volume to form a stable base on which to grow.

"A stable base" refers to adaptations in bones, joints, ligaments, tendons, muscles, connective tissues, "mind set", coordination and adaptation in nerve pathways. This base only comes from experience, persistence and volume training at sub-maximal loads. This is often referred to as the "accumulative phase" of training. Once a base is built, you can gradually taper the volume and increase the intensity (called the intensification phase).

Trying to dive into high intensity training may lead to injury even if you have good technique. For many people, the classical periodisation model is unnecessarily complicated for their needs. One method of simplifying the essential concept of periodisation is the Effort Funnel.

The illustration shows how this works.

At the start of a training cycle (eg 2 to 3 month cycle), you may start using a higher volume at a lower intensity.

For example, you might be aiming to improve your squat and start off doing 3 sets of 10 reps of 60 kg, excluding the warm-up set. As you add weight weekly you may be getting to three sets of 10 for 70 kg, but then find it takes too long to recover from your workout so you might drop a set a week upwards to 75 kg. After 8 to 10 weeks you might aim for 80 kg only manage one work-set of 80 kg for the last few weeks of the cycle to reach your new personal best.

Then when the cycle is over, you might wish to concentrate on dropping squats and cycling through regular deadlifts, just keeping a maintenance sub-maximal squat workout through your deadlift cycle.
Varying the exercise stress provides a new challenge for growth. Remember though, a preparatory phase is necessary to train safely with structural exercises.

Peter Watson is a clinical physiotherapist with 15 year's experience, who works in Brisbane. He has published one book, "Breakthrough Training - Real Results With Weights"

***For more posts relating to training principles see training principles articles)***

***To see an index of all other articles click here)***

If you'd like to ask a question please e-mail me at questions@personaltraining4all.com

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    Regards Kym

 

wasting time with weights-part ii

Originally published April 1995

Peter Watson

"Nothing is too simple that it cannot be misunderstood".

So wrote a gentleman named Freeman Teague jnr. His statement has a lot of relevance to many trainees who use weights.

Essentially, successful weight training for the genetically average person is very simple.

To explain... select a handful of exercises that stimulate the anaerobic metabolism and a large proportion of lean body mass per repetition. Prepare properly. Apply the overload principle correctly and presto...strength and power!

 
In two to three 40 minute sessions a week, you get more results than those who virtually live in the gym. As I mentioned in Part 1, this simple approach is not "flash" enough for many.

Consider the story of Tom and Jerry.

Tom and Jerry go to the gym at 4.30pm.

Jerry is finished and showered at 5.30pm but Tom still has another hour to go.

Tom works out 6 hours a week. Jerry does 1 '/2 to 2 hours per week yet has developed superior explosive power than Tom. Jerry's secret...abbreviated training.

Tom trains like every Tom, Dick and Harry, 4 days a week, split routines, arm curls, pec deck, shoulder flys, leg curls - up to 15-16 different exercises, three sets of ten.

Day in, day out, Tom tries hard and let's face it, he does get fair to medium results, but at what price'?

Is all that sweat and toil, hours every week, really justified?

Jerry's into it as soon as he hits the gym.

10 minutes jogging on spot and callisthenics, some stretching then a set of deadlifts... no rest, then straight to the chin up bar (chins to failure), no rest, back to the deadlifts for some gut-busting reps, no rest, onto the chin up bar again until failure.

In three minutes, he’s lathered in sweat, head spinning, heart pounding like he's just finished a 400 metre sprint.

He steadies himself for 2 minutes on the exercise bike, sucking in the deep breaths.

Ring - the bell goes for "round 2” ......rest 1 minute while loading up to heavy weights on the benches... knocked out 5 reps, tries for the sixth, bar gets 6 inches off chest, now he's locked in battle with the bar for 10 seconds (saved by the power rack!).

Straight into incline sit ups to failure... no rest, no mercy, back to the benches, reduce the weight and knock out 20 reps.

That does it. Jerry's out for the count. Totally knocked up. Now THAT'S a workout. And WHY is it?

1. The reduction of rest periods, alternating between different structural exercises for different body segments, develops his anaerobic metabolism. Too many trainees allow too much recovery between sets of exercise and don't develop the type of metabolism that handles the real rough stuff.
2. By selecting structural exercises, eg deadlifts, chin ups, benches, etc. there are a number of benefits:

• They exercise multiple muscles and joints through patterns of movement, therefore these exercises strengthen muscles and patterns of movement.

• Because they exercise large areas of the body with every repetition, they promote strength-stability and good posture. During any athletic skill, different segments of the body move at different rates and for one segment to move effectively, it must have a "stable base". In other words, some core segments of the trunk must provide sufficient counter-force to maintain balance and poise. This quality is often called "proximal stability" (or core strength) and is best developed by strengthening patterns of movement through structural exercises rather than through single joint isolation exercises.

• They are time-efficient. Large groups of muscle are exercised with each movement, therefore training time is compressed. Anaerobic metabolism is developed and a large proportion of ones available lean body mass is stimulated to develop with each repetition.

This type of program structure is not everyone's cup of tea. Some people aren't really over-concemed with results and prefer to use their gym time for socialising and working out at a leisurely pace over a long
period.

However, if you take your exercise serious enough to put in a real effort, there is great reward in going along this abbreviated, fair dinkum approach.

Structural exercises require a period of pre-conditioning.

If you've never really given the big structural exercises a burl (variants of squats and deadlifts, overhead lifts, powerclean, lunge, bench press, dips, pull-overs and shrugs), then take 2-3 months to build technique and gradually increase overload.

Your body needs time to adapt and it will adapt as long as the demands that you place on it are within your capacity (not the capacity of some drug-assisted or genetically gifted trainee).

Another aspect of training in this way which needs to be examined closely for maximal benefits, is intensity cycling and "load sharing". That's what I'll look at part iii.

Peter Watson is a clinical physiotherapist with 15 year's experience, who works in Brisbane. He has published one book, "Breakthrough Training - Real Results With Weights"

***For more posts relating to training principles see training principles articles)***

***To see an index of all other articles click here)***

If you'd like to ask a question please e-mail me at questions@personaltraining4all.com

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    Regards Kym

 

sports vision

Originally published Sept 1995

by Karen Moir

Sports vision involves the detection of errors in visual acuity and visual function, the correction of these errors, protection of the eyes against injury and enhancement of visual skills through visual
training.

• DETECTION
• CORRECTION
• PROTECTION
• ENHANCEMENT

There are many areas of vision, visual functional and vision correction involved in optimizing an athlete's sporting ability.

Not only is it important to be able to see what is happening all over the field/court with precise accuracy but it is important to see this quickly, change the position of focus quickly and accurately, coordinate the hands and eyes easily, perceive in 3 Dimensions (depth perception) have a good visual memory, good spatial localization and fast visual reaction times.

All of these things can be tested and treated with optical corrections or visual training exercises to optimize each area of vision and visual functions.

Simple field/court play errors with direct visual association include:

• Missing the ball when it is hit/thrown/kicked to them

• Poor judgment of the speed of distance of the ball to themselves

• Poor shooting accuracy

• Not recognizing fellow team members during play

• Slow reaction times

• Poor ball handling skills may be an indication that the athletes visual acuity (the amount they see) or their functional visual skills are inadequate.

Detection

Sporting performances are affected by an individuals visual functional skills. Some of the signs of difficulties with sporting performance include:

• Inconsistent performance

• Performance that is not up to potential Performance deterioration with time

• Performance deterioration under mental, cognitive or physical stress

• Visual signs that are noted that cause these performance signs include:

• Difficulty with distance or near vision, especially when dynamic (or moving) when changing the position of focus from distance to near, or from one position to another at the same distance.

• Difficulty viewing a full visual field

• Difficulty with changing lighting conditions, with glare, or decreased contrast (squinting)

• Difficulty with wind, rain, dust, sunglare and other environmental conditions

• Difficulty judging the distance of players, the ball, or the net from self

• Difficulty timing, hitting, catching and throwing (hand eye body-co ordination)

• Difficulty distinguishing different colored uniforms, balls and targets

• Difficulty maintaining body balance, clumsy physical movement

• Poor visual concentration at particular task (takes eyes of ball)

• Double vision while aiming, batting, catching or an appearance of the target shifting position

An optometrist may perform a special optometric examination in relation to sporting performance with emphasis on visual functions related to specific sports.

• A routine optometric examination of a sporting patient includes:

• History. Full history including asking the type of sports, level of competition, time spent participating in this sport, any difficulties that are noted, and any possible visually related performance difficulties they may have. Any correction that is currently worn is noted and if the correction is worn during sporting activities, or if a special correction is worn. Note is also made of any visual, or comfort difficulties associated with their correction (contact lenses or spectacles)

• Visual acuity - static and dynamic, and contrast sensitivity

• Ophthalmoscopy and Biomicroscopy (ocular health)

• Retinoscopy  distance and near

• Refraction - full and best sphere, with associated visual acuity

• Near visual acuity, amplitude of accommodation, accommodative facility

• Fusional vergences, fusional reserves, near point of convergence (distance and near)

• Intraocular pressures

• Stereopsis (distance and near, static and dynamic)

• Color vision

• Ocular dominance

• Ocular motility (standing, seated, in specific directions of gaze)

• Visual fields (central and peripheral)

• Spatial localisation

• Visual memory

Correction

The correction of visual acuity problems can be achieved with spectacles, contact lenses, or sports goggles.

These optical devices need to be made from unbreakable materials, and attached with sports straps. The sports glasses and goggles that are produced are made with polycarbonate lenses and are designed to be unbreakable, comfortable, accurate in visual acuity, and not restrictive of visual fields.

Contact lenses provide many advantages for sporting patients, in comparison to their spectacles.
These include:

1. The contact lenses provide a vision of real world images. The magnification effects of spectacles are removed, allowing better depth perception, and the enhancement of better eye hand foot-body coordination.
2. Contact lenses provide an unrestricted peripheral visual field (approximately 15 per cent more than with spectacles). This allows greater peripheral awareness
3. Contact lenses provide clear vision on ocular excursions.
4. Contact lenses provide less reflective glare than spectacles.
5. Contact lenses provide less likelihood of displacement or injury (glass and plastic lenses can break causing ocular damage).
6. Contact lenses remove the restriction of glasses frames on the sportspersons face. The movement, possible movement, or presence of frames provide a physical restriction to accurate head/body movement and eye/visual focus movements.
7. The removal of frames from a sportspersons face increases their personal confidence on the field, or in their particular sporting environment and increases the confidence of their team mates in their own abiIty. (Removal of the handicapping gIasses which may have decreased their visual skills.)

Correction of prescription also includes swimming goggles, diving masks, cycling glasses, and presbyopic corrections (bifocalcorrections).

Correction of visual functional skills can also be achieved with binocular and accommodative visual training exercises. These exercises work at improving the ability to use the two eyes together, gaining a better thee dimensional picture, the ability to change focus from near to far, the smoothness, speed and accuracy of eye movements, etc.

Protection

Many "non contact" sports and ball sports involve fast body movement. This provides many possible situations for eye injury.

Sporting goggles, and protectors can be prescribed with and without optical corrections to help to guard against injury. Protective lenses are usually made from polycarbonate, and are incorporated into a strong unbreakable mask, or goggle.

Protection also includes swimming goggles, sunglasses with UV protection, and contact lenses with UV protection.

Enhancement

This includes visual training exercises to improve and train such things as hand eye coordination, depth perception, visual reaction time, speed and flexibility of focus, eye dominance, fixation ability, visual memory, glare recovery, peripheral awareness, ocular motilities, static and dynamic visual acuity, contrast sensitivity, spatial localization and visualisation.

"Eyes are not perfect. Seeing is not automatic. Vision is a learned and developed skill. The development of visual position and memory performance is as difficult as the other muscular movements of the body. Of all the movements required in sports, visual position is the last to be achieved and the m o s t difficult to develop and hold, but to win, it is a component that must be mastered."

"Many components are necessary to complete performance of the top notch athlete. These attributes   arms, legs, intelligence, body, dedication, attitude, coordination, balance and speed form the spokes of a wheel held together by its hub: Vision."

"The hub, vision, is the quarterback calling the signals telling the spokes the what, why, where and when to act. A splinter of any one of these spokes does not interfere that much with the total performance, however, if there is any splinter or disturbance of visual position, the hub, and each spoke is affected."

... Dr W.F. Martin
An insight to Sports 1984.

cover your feet this summer

Originally published February 1995

People should protect their feet from the sum this summer, the Australian Podiatry Association warns.

Victorian President Stephen Tucker says about seven per cent of skin cancers treated in Australia were located on the feet or lower limbs.

As health care professionals who diagnose and treat disorders of the feet and lower limbs, podiatrists play an important role in the detection of skin cancers in this often neglected region.

"People will wear hats to protect themselves from the sun, but hats offer no protection to the feet which often end up clad only in thongs or sandals in summer," Mr Tucker explains. "Feet are usually the most neglected part of our health care routines, and it's no different when it comes to being sun smart."

People also often forgot to apply SPF15+ sunscreen to their feet, or a sufficient amount.

"People tend not to think about their feet which they see as being 'down there, and out of the way of the sun and trouble. Sunburn to the feet can lead to the development of skin cancer, the same as with other parts of the body."

In 1990, 11,500 cases of skin cancers (excluding melanomas) to the lower limbs were treated in Australia. This equals approximately seven per cent of the 160,000 cases of skin cancers on all parts of the body treated in Australia each year.

Mr Tucker points out that melanomas on the feet sometimes even appearing on soles were not necessarily
a result of too much sun to the feet. They could appear on feet as the result of an accumulation of excessive sun to other parts of body, making a total sunsmart routine an important part of a person's overall health care.

afrosize

Originally published November1995

eva sarr

A youthful, energetic, progressive international stunning new concept in exercise to music.
A development in fitness reflecting the changing nature of world exercise.

Based on traditional African themes, AFROCISE stems from original movements simulating tribal dance.

An energetic blend of raw tradition and 90’s technology, Afrocise combines the mental and physical aspects of African culture into a free-flowing aerobic style integrating ancient dance. Performed in a circular formation, a drummer in the centre provides tribal percussion to the accompanying techno-African music. It’s continuous stretching and gentler African movements increase flexibility and avoid jarring and strain, whilst improving muscle tone.AFROCISE provides a workout primarily focused in the aerobic spectrum.

The class runs for 45 minutes and is designed to :

• Bring enjoyment into your aerobic workout
• Provide simple non intimidating uncomplicated moves that boost confidence.
• Teach the basics of tribal rhythms
• Introduce a range of new movements
• Produce a non competitive environment.
• Provide an education in African culture through dance and movement.

All this has been structured to enhance aerobic fitness, strength, flexibility and mobility.
Come along and try it out as Afrocise looks to revitalise the aerobic industry.

***For more posts relating to cross-training see cross-training articles)***

***To see an index of all other articles click here)***

If you'd like to ask a question please e-mail me at questions@personaltraining4all.com

To receive all further posts automatically as I publish them, subscribe by e-mail

    Regards Kym

injury prevention articles

Click on the link below to read the article

• the benefits of warming up

• how to warm-up, prepare yourself for activity with system

• are you working too much?rest and recovery, essential training tools

check your carbo's

Originally published April 1995

Lorna Garden

Athletes, both professional and recreational need a diet high in carbohydrates to replenish glycogen stores and ensure maximum energy levels every day. But have you ever wondered exactly how much carbohydrate you need?

The amount you require depends on your weight and activity level.

Use the following guide from ‘The Taste of Fitness, by Helen O'Connor and Donna Hay' to work out how much you need:

Activity level                     Grams of Carbohydrate/ kg body weight/day

Light (< 1 hour per day)                                 4-5
      
Light Moderate (1 hour per day)                     5-6
       
Moderate (1-2 hours per day)                         6-7
       
Moderate/Heavy (2-4 hours per day)               7-8
       
Heavy (<4 hours per day)                               8-10
      

NOTE: Activity Levels refer to the intensity as well as the duration of the activity. The time refers to the amount of time you are physically active during training, not the amount of time at training.

Are you meeting your carbohydrate needs?

To calculate your own needs, multiply your weight by the figures corresponding to your activity level and your carbohydrate requirements are between these figures.

For example if you weigh 70kg, and have a moderate activity level, you need between 6-7 grams of carbohydrate per kg body weight which is equivalent to 420g-490g of carbohydrate.

Now keep a food diary for a couple of days, and using the carbohydrate checker below, find out if you are eating enough carbohydrate.

If not, bump up your intake of rice, pasta, cereals, fruit, vegetables and legumes, until you are closer to meeting your daily needs.

Carbohydrate checker

FOOD                                            SERVE SIZE         CARBOHYDRATE (g)
Breads, etc.
Bread,
    wholemeal or white                     1 slice                        12
    Bread roll                                    1 roll                          26
    Pita bread                                   1 small                       32
    English muffin                             1 average                   30
    Crumpet                                     1 average                    13
    Dry biscuit eg Ryvita, Cruskit        2 biscuits                    12
    Rice cakes                                   2 cakes                       20
Cereals
    Cooked oats/porridge                   1 cup                         23
    All Bran                                       1 cup                         30
    Sustain/Muesli flakes                    1 cup                         30
    Weetbix/vitabrits                         2 biscuits                   20
    Weeties                                       1 cup                         20
    Muesli                                          1 cup                        40
Pasta and Rice
    Pasta, cooked,
    white or wholemeal                      1 cup                        36
    Rice, cooked,
    white or brown                             1 cup                        51
    Barley, boiled                               1 cup                        33
Vegetables
    Potato, boiled                               1 medium                 15
    Sweet potato, boiled                     1 cup                        36
    Sweetcorn, boiled                         1 cup                        36
    Parsnip, boiled                              1 cup                        15
    Beetroot, boiled                            6 slices                     15
    Turnip, boiled                               1 cup                        10

Other vegetables contain only small amounts of carbohydrate.

Legumes & soups

    Lentils, boiled                                1/2 cup                   16
    Kidney beans, cooked                      1/2 cup                   12
    Salad bean mix                               1/2 cup                   13
    Minestrone soup                              1 bowl                     13
    Vegetable soup                               1 bowl                     10
Fruit
    Apple                                             1 medium                13
    Apricots                                          6 medium                13
    Banana                                           1 average                28
    Cherry                                            25 medium              15
    Fruit juice, 100%                             1 glass                    15
    Grapes                                            20 average              15
    Kiwifruit                                         2 medium                17
    Melon/cantaloupe                            1 small                    16
    Mango                                             1 small                    16
    Mandarin                                         2 medium                15
    Nectarine                                        4 medium                15
    Orange                                            1 medium                12
    Pear                                                1 medium                15
    Strawberries                                    1 cup                       4
    Watermelon                                     2 cups                     20
Dairy foods
    Milk, skim                                        1 cup                      13
    Milk, low fat (eg Rev)                       1 cup                      14
    Milk, full cream                                1 cup                      11
    Yogurt, low fat, fruit                        1 tub (200g)            26
    Icecream                                          2 scoops (90g)         19
    Exceed Fluid &
    Energy Replacement                          1 cup                     18
    Exceed Sports
    Nutrition Supplement                         1 cup                     56
    Exceed High
    Carbohydrate Source                          1 cup                     60
    Sustagen Gold                                    1 tetrapack           33
    Sustagen Light                                   1 tetrapack           30
    Staminade/Gatorade                          1 cup                    10
    Powerade
    Sportsplus                                          1 cup                    18

SOURCE: NUTTAB COMMONWEALTH GOVERNMENT 1990.

REMEMBER: You need to have complex carbohydrate foods every time you eat - at every snack and every meal.

To see how these needs are met, let's take a look at how Collingwood football player, Mick Gayfer's met his carbohydrate requirements.

Mick's activity level ranged from moderate to heavy, therefore his requirements were somewhere between 7-10 grams of carbohydrate/kg body weight each day. His usual weight was 87kg.

FOOD                                                                CARBOHYDRATE PROVIDED GRAMS
Breakfast:
Wholegrain cereal                   2 heaped bowls                          260
    Skinny milk                         2 cups                                         26
    Wholemeal toast                 2 slices                                        23
    Jam                                   4 tsp                                            19
    Orange juice                      1 glass                                         15

Snack
    Apple                                  2 large                                       47

Lunch
    wholemeal rolls                   2                                                52
        filled with:
                lean chicken                                                                0
                salad                                                                           3
    low fat fruit yogurt               1 tub                                          26
    Apple                                   1 large                                       23
    Water                                  2 glasses                                       0

After training
    1 can Exceed Sports
        Nutrition Supplement                                                         54
    Water                                                                                     0
   
Dinner
    Pasta                                   3 cups                                       111
    Tomato/vegetable sauce                                                          5
    Bread rolls                           2                                                52
    Minestrone soup                   1 bowl                                        20
    Fruche                                 1 tub                                          25
   
Snack
    Wholemeal toast                   2 slices                                      23
    Jam                                     4 tsp                                          19
Shake   
    skim milk, skim milk powder, icecream, topping                     40

Total carbohydrate intake                                                        840 grams

FROM 'FOOTY FOOD'  By LORNA GARDEN.