Sport Dimension Seminar Review!!!

Hey everyone,


Last Saturday, I was lucky to join the Sport Dimension Seminar given by Mike Antoniades, one of the cypriots leaders in the field of strength and conditioning (specilist in speed and rehabilitation)that currently lives in the UK. Check out Sport Dimension website http://www.sportdimensions.com/ and see what they really do.

It was a great seminar that took place at Cyprus College, yet did not believe that such a seminar will take place in Cyprus. The seminar was about 'The importance of the Core related to performance and rehabilitation.'

Here are some facts that you need to be aware of either as a trainer or someone who exercises regularly:

• Watford Academy is the only one institute in Europe that give emphasis on sport and academia at the same time for kids for all the ages.
• Firing up the nervous system will improve your speed and your rehabilitate state.
• The core consists 29 muscles of the lumbar/pelvic complex.
• 90% of all injuries affect the kinetic chain.
• Postural Analysis can detect 90 % of the pain related issues.
• ' To be ignorant of motion is to be ignorant of nature' by Aristotelis.
• 1 cup of alcochol can slow down the rehabilitation phase by 40%.
• Mike Johnson, the US top sprinter, has the best stride frequency seen by Mike Antoniades.
• Between the ages of 8 to 16, the nervous system is the most plastic so make sure your kids are active between those ages.
• Close and open kinetic chain rehabilitation exercices are the best for injuries.
• There is not a specific Core test out there that works out for everybody.
• Functional Core tests are prefered.
• 50 % of any rehabilitation success is related with the client's mental image.
• Mike recommends that Power is accomplished with how fast you can move with of course body biomechanics in perfect shape.
• Static Stretching is use only for recovery or at the end of your workout.

The 2 take home messages were:

1. ALWAYS TRAIN THE MOVEMENT, NOT THE MUSCLE.
2. THE GLUTEUS IS THE SECOND MOST IMPORTANT MUSCLE AFTER THE HEART.

Mike Antoniades was and is the man!

I'm out.................

Women Training Issues/ Facts

I will personally mention some issues/ facts that exist upon training women.

The training issues are:

1. Performing a lot of cardiovascular fitness and fitness classes especially yoga and pilates.
2. Resistance trainining is not for them because they think they will get bulky, and if they resistance train they always train for endurance (high repetitions).
3. Not eating enough food especially protein in their meals.
4. Train only their abdominal area thinking that they are going to develop 'sexy abs', and
5. Lack or training while pregnant or after pregnancy, not knowing the benefits of exercise for mother and her baby.

The facts for the above comments are:

1. Cardiovascular fitness and classes are not the way you do it. Yes, I will admit that there is some fitness going with such routine, but is not good enough. Do you know that cardio workouts are not that beneficial in terms of losing body fat. As for the classes, i will suggest to try other kind of training classes like keetlbell, fit balls, and band workout and see the difference.
2. Resistance training should be the main training regime for women because of its numerous benefits such increase metabolism, decrease body fat, decrease levels of osteoporosis, etc. Emphasis should be given to upper body training, yet not forgeting to train the lower part. Resistance training will not get you look like a bodybuilder because is a fact that women have way less testosterone that men and if you keep the volume of your training low (2 to 3 times a week) you don't have anything to afraid of. Women have to accept that whatever training they perform, they work out the muscles even if its cardiovascular or resistance training. In addition, high repetition workouts are not that beneficial either because the resistance training benefits mentioned before are diminished. Try workouts for strength and power and you will be suprised.
3. Not eating enough is not the way you go, especially if you are training. Food will give you that energy that you are looking for, yes you will see better results no doubt about it. Add some protein to your meals...its good for you and DO NOT train with an empty stomach.
4. As for training only the abdominal area for a six pack, hmmmm.. what can I say keep going and YES you will not see any results. Use exersices that you use your abdominals while firing other muscles. Nutrition is a key here.
5. Prenatal and Postpartum fitness is a MUST. Some of the exercise benefits for the pregnant women are: Feeling stronger and more able to handle the demands of pregnancy, shorter active labors and fewer cesarean births, as for the baby: less distress in labor and birth, better nourishment in utero resulting from bigger placenta....as for the postpartum women: quicker return to normal weight, more energy/ stamina.

Sooooooo....the take home message for women is RESISTANT TRAIN NOW!

I'm out........

2 Core Exercises

Push ups with hands on Medicine Balls

Push ups with feet on the ball

Performing core exercises should be included in your training program. The core should be worked out like any other muscle in the body as for endurance (15- 20 reps) or strength/ power(5-12 reps). The only key element to trimm down the abdominal area is NUTRITION MANAGEMENT.

Actually the above exercices are not just core exercices, they are compounds exercises which means that your entire core is activated, back, chest, front shoulder, and tricep. I usually like these kind of exercises.....if you noticed. I'm not fun of assolated core exercises...and yes I will admit they are boring most of the times.

Before performing the above exercices your core should be strong enough or perform them with modifications, for example feet on the floor or ball rested on the knees.

Try them out and tell me what do you think....I'm out.

Nondairy products

The stories for the contaminated calcium products these days are driving people crazy. Well, it is true that you can get your daily calcium intake not just from milk products. The nondairy sources available are:

Food source
Serving size
Calcium (mg)
Azuki beans
1 cup, boiled
63
Baked beans, canned
1 cup
128
Black beans
1 cup, boiled
47
Black turtle beans
1 cup
103
Butter beans, canned
1 cup
40
Cranberry beans
1 cup, boiled
89
French beans
1 cup, boiled
111
Great Northern beans
1 cup, boiled
121
Kidney beans
1 cup, boiled
50
Lima beans
1 cup, boiled
32
Mung beans
1 cup, boiled
55
Navy beans
1 cup, boiled
128
Pink beans
1 cup, boiled
88
Pinto beans
1 cup, boiled
82
Refried beans, canned
1 cup
188
Soy beans
1 cup, boiled
175
White beans
1 cup, boiled
161
White beans, small
1 cup, boiled
131
Winged beans
1 cup, boiled
244
Yellow beans
1 cup, boiled
110
Grains
Food source
Serving size
Calcium (mg)
Instant oatmeal
One packet
163
Taco shell
One shell
16
White Bread
One slice
16
Whole wheat bread
One slice
18
Nuts and seeds
Food source
Serving size
Calcium (mg)
Almonds
24 (dried)
75
Brazil nuts
8 (dried)
50
Carob flour
1 cup
359
Pistachios
38 (dried)
38
Sesame seeds
1 tablespoon
10
Sunflower seeds
1 ounce (dried)
33
Seafood
Food source
Serving size
Calcium (mg)
Canned salmon
3 ounces
150
Canned sardines (with bones)
6
250
Oysters
1 cup
195
Vegetables and greens
Food source
Serving size
Calcium (mg)
Acorn squash
Half cup, baked
45
Butternut squash
Half cup
42
Beet greens
Half cup
82
Blackeyed peas
1 cup
42
Broccoli, raw
Half cup
21
Cabbage, green, raw
Half cup, boiled
25
Cabbage, red, raw
Half cup, boiled
28
Cardoon
3.5 ounces, boiled
72
Carrots, raw
One medium
19
Carrots
Half cup, boiled
24
Cabbage, Chinese
Half cup, boiled
79
Chickpeas
1 cup, boiled
80
Chickory greens, raw
Half cup
90
Collards
1 cup, boiled
148
Dandelion greens
Half cup, boiled
73
Fuki (butterbur)
3.5 ounces, boiled
79
Garlic, raw
Three cloves
16
Kale
Half cup, boiled
47
Mustard greens
Half cup, boiled
52
Parsley, raw
Half cup
39
Pigeon peas
1 cup
72
Spinach, raw
Half cup, boiled
122
Turnip greens, raw
Half cup
53
Watercress, raw
Half cup
20
Other non-dairy sources
Food source
Serving size
Calcium (mg)
Agar, raw
3.5 ounces
2
Agar, dried
3.5 ounces
625
Amaranth
1 cup, boiled
138
Burdock root
1 cup, boiled
62
Cauliflower, raw
Half cup, boiled
17
Cassava, raw
3.5 ounces
91
Chives, raw
1 tablespoon
2
Figs, raw
One medium
18
Figs, dried
10 figs
269
Hummus
1 cup
124
Irish moss, raw
3.5 ounces
72
Kelp, raw
3.5 ounces
168
Laver (nori), raw
3.5 ounces
70
Lupines
1 cup, boiled
85
Molasses, Barbados
1 tablespoon
49
Molasses, blackstrap
1 tablespoon
137
Molasses, light
1 tablespoon
33
Molasses, medium
1 tablespoon
58
Natto
Half cup
191
Orange juice (fortified)
12 ounces
40
Okra
Half cup
50
Papaya, raw
One medium
72
Rhubarb, frozen, raw
1 cup
266
Tempeh
Half cup
75
Tofu, raw, firm
Half cup
258

copied from www.bluegrass.net/~jclark/calcium_foods.htm

My personal favorites are any kind of beans, broccoli, sardines, almonds and tofu. It should be noted that some of these sources are fattening, so you should be careful of the quantity that you consume.

Recommended Adequate Intake by the IOM for Calcium

Male and Female Age
Calcium (mg/day)
0 to 6 months
210
7 to 12 months
270
1 to 3 years
500
4 to 8 years
800
9 to 13 years
1300
14 to 18 years
1300
19 to 50 years
1000
51+ years
1200

*mg=milligrams

copied from http://ods.od.nih.gov/factsheets/calcium.asp

Milk product is not the only solution out there for your daily calcium intake. Enjoy all the other sources available to you.

I'm out.........

CORE TEST

As you all know by now, the CORE is one of the most important area of your own body. The muscles around your mid-section (abdominals, obliques, and lower back muscles) make up the CORE. Let's face it, a stronger mid-section can ease the activities of your daily living and help you maintain a healthy spine. Even the best athletes have a rock solid CORE that can determine their performance.

I will provide you with a simple test that you can evaluate if your CORE is strong enough. You can perform this test at your local gym or even at your house.

CORE TEST:

1. PLANK HOLDS FOR 2 MINUTES
2. SIDE PLANKS (EACH SIDE)FOR 1 MINUTE AND 30 SECONDS, AND
3. HYPER EXTENSION HOLDS FOR ANOTHER 2 MINUTES


Make sure you train your Core muscles for endurance, strength, and power. How do you do that...simple just increase the weight and do less repetitions. The ONE THING THAT YOU SHOULD BE AWARE OF IS THE ROTATION MOVEMENTS. I advice you not to train rotation with a lot of weigh because it can cause injuries to your spine. You should choose exercises like the oblique blast showed in a previous post, that you do not perform any rotation patterns, but effectively train your obliques.

Another tips is not to overtrain one area of the CORE muscles more that the other, yet you can create imbalances. Choose wisely 2 or 3 exercises for each section and YES DO REST 1 OR 2 DAYS BEFORE TRAIN YOUR CORE MUSCULATURE AGAIN.

I'm out........