Nutrition tip for you...Heme Iron or Non- heme Iron???

This is a great nutrition question for training or non-training individuals. Iron is nessecary for a healthier immune system, especially building red blood cells and avoiding the fatique related with anemia.

The heme iron is much better absorbed and you can find it in:

• Liver
• Meat such as pork, beef, lamb, veal
• Poultry
• Fish
• Oysters
• Whole egg

The non-heme iron is tpoorly absorbed and you can find it in:

• Breakfast cereal
• lentils
• cooked beans
• baked potato with skin
• whole grain products
• green leafy veggies
• dried fruit
• tofu

To improve absorpt iron of the non-heme iron you can:

• eat vitamin C foods
• eat food containing heme- iron
• avoid blocking absorption foods and drinks such as coffee, tea, and excessive fiber.

straight from 'Essentials of Sport Nutrition and Supplements' a great great book.

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

Karnoven Method: calculating accurately your training Heart Rate

Karnoven Mentod is the most accurate method out there today that it can help you calcutate your training heart rate.

The formula is:

Age- predicted maximum heart rate (APMHR)= 220- age

Heart Rate Reserve (HRR)= APMHR- resting heart rate (RHR)

Target Heart Rate (THR)= (HRR x exercise intensity)+ RHR

Do this calculation twice to find THRR

for example

30 year old guy, RHR of 60 bpm with exercise intensity 60-70%

APMHR= 220-30= 190bpm

RHR= 60 bpm

HRR= 190-60= 130 bpm

Lowest THRR= (130x0.60) + 60 = 138 bpm

Highest THRR= (130x0.70) + 60 = 151 bpm

straight from 'Essentials of Strength Training and Conditioning'.

For the RHR is best to measure it first thing in the morning when you just wake up.

You can measure your THRR while training with a heart rate monitor or divide THRR by 6, the number you are going to get is for 10 seconds interval. Measuring areas either on the wrist or neck.

I choose my clients THHR depending on their goals always.

DO CALCULATE YOUR THHR; yet be more accurate with your training. Don't be one of those people that train for fun...BE SPECIFIC.

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

Spinal Column Article

This is the article that I wrote for the Dessange Magazine for this month...enjoy.

Spinal Column

In everyday life, the spinal column is vulnerable for any kind of injury. Our goal as human beings is to fully protect the spinal column, mainly through exercise, and be aware of basic actions that can prevent any form of injury. Some of the most important actions are:
· In particular, for a healthier spinal column someone should introduce additional exercises to their exercise regime. The exercises should train the abdominal region, glutes, and legs (hamstrings, quadriceps); yet not specifically train the back musculature.
· One hour after rising from bed is recommended for anyone who prefers to start a workout or any kind of activity due the fluid level of the intervertebral discs (discs are more hydrated upon waking up).
· It is a common phenomenon that pain felt anywhere at the back area is fully related with continuous bending patterns of the spine, yet not activating the legs or the hip muscles.
· Any kind of bending, twisting or prolonged sitting of the spine should be avoided to prevent any kind of injury to the intervertebral discs. The spinal column must be kept in a straight horizontal line at all times and if prolonged sitting lasts more than 2 hours is advisable to walk or stretch to prevent tightness or pain.
· Avoid particular abdominal and back exercises. It is known that there are exercises which can interfere with back health, exclusively the intervertebral discs. Furthermore, the time spend exercising these areas should not be long whereas scientific studies depicted that negative results can lead from excessive exercise period.
· The method of BRASING is recommended while exercise or not for a more stable spinal column instead of HOLLOWING method. The BRASING technique activates mainly transverse abdominal (the inner/deeper abdominal muscle) and lower back musculature, but on the other hand the HOLLOWING technique is weakening the abdominal muscles and someone can get injured only with just minimum weight usage.
Negligence upon the field of strength and conditioning related to the spinal column can end result in unwanted and serious injuries. Always train with the right exercise guidelines reducing the number of spine pathological conditions.

Reference: ‘Ultimate Back Performance, 3rd edition, Stuart McGill.