The 3 Forgotten Laws of Functional Training!

Its been a long long time to write anything on the blog. I do apologize,but I have been really busy. Well, today I'm going to talk about the 3 funtamental laws of functional traininig that any coach/ trainer or individual that trains should be aware of.

Here they are:

1. The Law of Facilitation. It depicts that 'when a nerve impulse has passed through a certain set of neurons and caused excitation, it will tend to take the same path in the future and each time it does this, it will encounter less resistance with each attempt' (Osar, 2005, pp. 69). This goes back to falthy movements and postures while training. If someone that trains does not have the proper technique and posture, these faulty patterns are carried outside their training environment and towards real life.
2. The Hilton law. It states that ' the nerves that innervate a joint also innervate the muscles, skin, and cutaneous structures of the surrounding area' (Osar, 2005, pp. 69). That's what Kinesio taping is all about. In training, the Hilton law is illiustrated when inhibiting the core muscles by wearing the weightlifting belt when exercising.
3. The Sensory- Motor Amnesia law. It 'describes a condition that arises within the neuromuscular system in which decreased muscle recruitment results from a decrease in sensory input into the system (Osar, 2005, pp. 70). In training, this phenomenon occurs when someone is training on fixed plane movements such as machine resistance training. There is only one movement involved and the core stabilizers are shout down completely. That is the reason why people get injured not only during activities of daily living, but also implementing this kind of training in sports.

I hope you find these 3 forgotten laws of functional training useful. I want to wish to everyone a lovely Merry Christmas and a Happy New Year! I hope TRAINING will be your no. 1 priority for the 2011-2012 year. Take care........I'm out!

Reference:

Evan Osar, 2005. Form and Function: The anatomy of motion. (2nd ed.), Fitness Education Seminars Publishing.

Oat bran study!

Effect of oat bran on time to exhaustion, glycogen content and serum cytokine profile following exhaustive exercise

Felipe F Donatto^1,3 , Jonato Prestes^1,2 , Anelena B Frollini¹ , Adrianne C Palanch¹ , Rozangela Verlengia¹ and Claudia Regina Cavaglieri¹

¹ Health Science Faculty, Methodist University of Piracicaba, São Paulo, Brazil

² Graduation Program in Physical Education - Catholic University of Brasilia, - Brasília/DF/Brazil

³ Molecular Biology of the Cell Group, Institute of Biomedical Sciences, Department of Cell and Developmental Biology, University of São Paulo, Brazil

author email corresponding author email

Journal of the International Society of Sports Nutrition 2010, 7:32doi:10.1186/1550-2783-7-32

Published:	18 October 2010

Abstract

The aim of this study was to evaluate the effect of oat bran supplementation on time to exhaustion, glycogen stores and cytokines in rats submitted to training. The animals were divided into 3 groups: sedentary control group (C), an exercise group that received a control chow (EX) and an exercise group that received a chow supplemented with oat bran (EX-O). Exercised groups were submitted to an eight weeks swimming training protocol. In the last training session, the animals performed exercise to exhaustion, (e.g. incapable to continue the exercise). After the euthanasia of the animals, blood, muscle and hepatic tissue were collected. Plasma cytokines and corticosterone were evaluated. Glycogen concentrations was measured in the soleus and gastrocnemius muscles, and liver. Glycogen synthetase-α gene expression was evaluated in the soleus muscle. Statistical analysis was performed using a factorial ANOVA. Time to exhaustion of the EX-O group was 20% higher (515 ± 3 minutes) when compared with EX group (425 ± 3 minutes) (p = 0.034). For hepatic glycogen, the EX-O group had a 67% higher concentrations when compared with EX (p = 0.022). In the soleus muscle, EX-O group presented a 59.4% higher glycogen concentrations when compared with EX group (p = 0.021). TNF-α was decreased, IL-6, IL-10 and corticosterone increased after exercise, and EX-O presented lower levels of IL-6, IL-10 and corticosterone levels in comparison with EX group. It was concluded that the chow rich in oat bran increase muscle and hepatic glycogen concentrations. The higher glycogen storage may improve endurance performance during training and competitions, and a lower post-exercise inflammatory response can accelerate recovery.

A short and sweet workout!

A 15-25 minute workout.... a continuation after the short and sweet warm up posted a few weeks ago. The 2 arm KB swing is performed with a 16 and 20kg to challenge the core more.

Perform 3-5 sets. Rest 1-2 minutes in between. Enjoy....I'm out......

Do you fish oil?

Effects of supplemental fish oil on resting metabolic rate, body composition, and salivary cortisol in healthy adults

Eric E Noreen, Michael J Sass, Megan L Crowe, Vanessa A Pabon, Josef Brandauer and Lindsay K Averill

Journal of the International Society of Sports Nutrition 2010, 7:31doi:10.1186/1550-2783-7-31

Published:	8 October 2010

Abstract (provisional)

Background

To determine the effects of supplemental fish oil (FO) on resting metabolic rate (RMR), body composition, and cortisol production in healthy adults.

Method

S: A total of 44 men and women (34+13y, mean+SD) participated in the study. All testing was performed first thing in the morning following an overnight fast. Baseline measurements of RMR were measured using indirect calorimetry using a facemask, and body composition was measured using air displacement plethysmography. Saliva was collected via passive drool and analyzed for cortisol concentration using ELISA. Following baseline testing, subjects were randomly assigned in a double blind manner to one of two groups: 4g/d of Safflower Oil (SO); or 4g/d of FO supplying 1,600mg/d eicosapentaenoic acid (EPA) and 800mg/d docosahexaenoic acid (DHA). All tests were repeated following 6wk of treatment. Pre to post differences were analyzed using a treatment X time repeated measures ANOVA, and correlations were analyzed using Pearson's r.

Results

Compared to the SO group, there was a significant increase in fat free mass following treatment with FO (FO= +0.5 +/- 0.5kg, SO= -0.1 +/- 1.2kg, p=0.03), a significant reduction in fat mass (FO= -0.5 +/- 1.3kg, SO= +0.2 +/- 1.2kg, p=0.04). and a tendency for a decrease in body fat percentage (FO= -0.4 +/- 1.3% body fat, SO= +0. 3 +/- 1.5% body fat, p=0.08). No significant differences were observed for body mass (FO= 0.0 +/- 0.9kg, SO= +0.2 +/- 0.8kg), RMR (FO= +17 +/- 260kcal, SO= -62 +/- 184kcal) or respiratory exchange ratio (FO= -0.02 +/- 0.09, SO= +0.02 +/- 0.05). There was a tendency for salivary cortisol to decrease in the FO group (FO= -0.064 +/- 0.142ug/dL, SO= +0.016 +/- 0.272ug/dL, p=0.11). There was a significant correlation in the FO group between change in cortisol and change in fat free mass (r = -0.504, p=0.02) and fat mass (r = 0.661, p=0.001).

CONCLUSION: 6wk of supplementation with FO significantly increased lean mass and decreased fat mass. These changes were significantly correlated with a reduction in salivary cortisol following FO treatment.

If you are not..... you are surely missing out. I'm out....

Multi- events for 2010!

Check with official contact for event verification Dates Event Name Contact October 10 , 2010 Quantum 5km, 1/2 Marathon, Marathon Run Quantum October 23, 2010 Lemesia 10km & 3km run Limasol Municipality October 23, 2010 5km open water swim Federation of Swimming 22449840 October 24 2010 Mountain Triathlon @ Governors www.cytrifed.org October 28th 13 km hike trail - Madari Get out Shop November 7, 2010 Nicosia Kids triathlon - 7-14 years old www.cytrifed.org November 20, 2010 Aktotiri 1/2 IRONMAN TRIATHLON K1 TRIATHLON CLUB November 21 Amathunta 1/2 marathon & 10 km Nikis Sports Management November 28 21Km and 5 Km Races (Pafos www.runclub.com.cy/new_races_2010.htm November 25- 28 Akamas 4-day running challenge Paphos http://www.cypruschallenge.com/ December 4, 2010 Athalassa 5km www.dromearacing .com January 30, 2011 21 km and 5 km , Pervolia G.S.Z. February 2, 2011 Mountain bike - Cyprus Sunshine Cup #1 – Voroklini, Larnaka http://sunshine.mtbcyprus.com/ Febrary 25- 27, 2011 Cyprus Sunshine Cup #2 – «Afxentia 2011» Stage Race http://sunshine.mtbcyprus.com/ February 27 , 2011 Lemesos Marathon, half Marathon & 10km G.S.O. March 6, 2011 Cyprus Sunshine Cup #3 – Amathous, Ag. Tychon http://sunshine.mtbcyprus.com/ March 13, 2011 Duathlon - (run/bike/run) Nicosia www.cytrifed.org March 25, 2011 Strovolos 5km run Cyprus Health Runners Club

Goooooooo for it! Emailed to me by a great triathlon coach Mr. Kypros Nicolaou. I'm out......

Are you one of those trendy Pilates person?

Recently, I came across so many individuals that are crazy about Pilates. They consider it the best exercise ever, and especially women love it. Hhhhhmmm.........is Pilates a complete training philosophy for you? What is Pilates ?...do you really know or you just join cause you want to look cool.

Personally, people's ignorance on the topic is one thing that drives me nuts. Here are my pros and cons on Pilates philosophy.

Pros:

1. It's a form of a less strenuous activity...which is great....targeting mainly the core.

On the other hand, the Cons:

1. Gooofyyy Instructors. These are people that do a 2 weeks certification and they think they are the experts on the topic. They literally do not know anything else. They just know few exercises. They do not have a justification for what is going on and they are the ones that most of the people out there, especially in Cyprus that trust and they consider it as 'value for money'.
   
2. No specificity what so ever. Is there a connection between Pilates and a sport or an activity that you are part of? If you have a back pain...maybe is the right form of exercise for you, but does the trainer understands exactly what is the problem and what he can do to help.
3. Forgotten other important elements of training such as power, cardiovascular endurance, and joint stability and mobility.
4. Not such a variety of equipment used. Challenging the body with different equipment can keep the workouts more fun and surely more beneficial towards your fitness goals.
   
5. Not much resistance used. The resistance that is use is not that much sooooooooo that equals with a lower metabolism and not an effective method if you are goal is to loss excess fat. This goes out to all the women out there who think that weights are bad for them.
6. Low intensity. Have you ever seen someone doing a pilates class and be out of breath or depict that pilates is a tough training regime? Easy workouts are not very beneficial for you health, performance and great results, so accept it and move on. Of course you need easy workouts, but in the long run tough workouts to the point of your goals are crucial.

Finally , I believe that there are some great Pilates instructors out there that know really the WHY of everything. If you want to experience a more complete training philosophy just come by the 3 D studio anytime. The question remains...Why do you use Pilates for? I'm out......

Short and sweet warm up video!

A short warm up (2:33 minutes) that surely is effective and anyone can do it. Any comments? Enjoy!

Bruce Lee comments on training!

Here it is...... this was emailed to me by a great friend Jo... the man. I though it was a good idea to share it with you.

A powerful athlete is not a strong athlete, but one who can exert his strength quickly. Since power equals force times speed, if the athlete learns to make faster movements he increases his power, even though the contractile pulling strength of his muscles remains unchanged. Thus, a smaller man who can swing faster may hit as hard or as far as the heavier man who swings slowly.

The athlete who is building muscles though weight training should be very sure to work adequately on speed and flexibility at the same time. In combat, without the prior attributes, a strong man will be like the bull with its colossal strength futilely pursuing the matador or like a low-geared truck chasing a rabbit.

Endurance is lost rapidly if one ceases to work at its maximum.

Work on speed, flexibility, and endurance....these 3 elements are some of the missing links that most sports are not taking into consideration. Speed, endurance, and flexibility for each sport varies, so you should be aware of that.

On the other hand, weight training is essential. Mainly for injury prevention, building up your strength/power, and in case of hypertrophy of course. For power, it can be done working on relatively 60-70% of Max with faster movement. Medicine ball training is another way to increase your power. Sport performance is not complete without weight training!

What do you think......I'm out!

The Perfect Body!

There are several arguments regarding 'The Perfect Body'. Some will depict that having a bodybuilder body, or an endurance athlete body, or mma athlete body, or even just a six pack will qualify for 'The Perfect Body'. It all comes down to your personal goals, yet each body has its own unique characteristics.


The facts/truths of a 'perfect body' are:

• Dedication. Even if you are just training in the gym or you are an athlete your dedication level should aim high. There are definitely no quick fixes and you must always have a plan of action.
• Nutrition regime. Your nutrition habits should be in control depending always on your goals. Hydration, energy/ iron/ fiber foods are part of a perfect nutrition plan. Avoid any drugs that will make you look big ...you will look better now, but what will happen in the future? Cheating is not part of the game.
  
• Program design. If you see someone that has 'The Perfect Body' based on your perception, please ask him what his training program consists of or observe that individual while he/ she trains. You can determine if that individual is a phony or not.
  

These are additional facts/ truths, but there should NOT be considered as excuses for some people:

GENETICS

METABOLISM

BODY TYPE(ENDO, MESO, ECTO)

MUSCLE TYPE (FAST/ SLOW TWITCH MUSCLE FIBERS)



What do you think is 'The Perfect Body' and why? I'm out.....

My favorite summer salad!

This is by far my favorite salad, especially now that is summer.

Check it out......

Summer Salmon Salad:

1. 1 salmon steak (marinated with garlic, olive oil, oyster sauce, hot chilly, and fresh oregano) and then grill it.
2. Quinoa (boiled for 10 minutes)
3. Rocket leaves (the spicy ones...if you know what I mean)
   
4. Tomatoes
5. Yellow/ Red bell peppers
6. Onion

Drizzle some olive oil with juice of a lemon or lime and you are good to go.

You can wash it down with a cold beer!

What do you think? I'm out.....

Nutrition article...check it out!

Prevalence of micronutrient deficiency in popular diet plans

Jayson B Calton

Journal of the International Society of Sports Nutrition 2010, 7:24doi:10.1186/1550-2783-7-24

Published:	10 June 2010

Abstract (provisional)

Background

Research has shown micronutrient deficiency to be scientifically linked to a higher risk of overweight/obesity and other dangerous and debilitating diseases. With more than two-thirds of the U.S. population overweight or obese, and research showing that one-third are on a diet at any given time, a need existed to determine whether current popular diet plans could protect followers from micronutrient deficiency by providing the minimum levels of 27 micronutrients, as determined by the U.S. Food and Drug Administrations (FDA) Reference Daily Intake (RDI) guidelines.

Methods

Suggested daily menus from four popular diet plans (Atkins for Life diet, The South Beach Diet, the DASH diet, The Best Life Diet) were evaluated. Calorie and micronutrient content of each ingredient, in each meal, were determined by using food composition data from the U.S. Department of Agriculture Nutrient Database for Standard Reference. The results were evaluated for sufficiency and caloric intake levels and deficient micronutrients were identified. The diet plans that did not meet 100% sufficiency by RDI guidelines for each of the 27 micronutrients were re-analyzed; (1) to identify a micronutrient sufficient calorie intake for all 27 micronutrients, and (2) to identify a second micronutrient sufficient calorie intake when consistently low or nonexistent micronutrients were removed from the sufficiency requirement.

Results

Analysis determined that each of the four popular diet plans failed to provide minimum RDI sufficiency for all 27 micronutrients analyzed. The four diet plans, on average, were found to be RDI sufficient in (11.75 +/- 2.02; mean +/- SEM) of the analyzed 27 micronutrients and contain (1748.25 +/- 209.57) kcal. Further analysis of the four diets found that an average calorie intake of (27,575 +/- 4660.72) would be required to achieve sufficiency in all 27 micronutrients. Six micronutrients (vitamin B7, vitamin D, vitamin E, chromium, iodine and molybdenum) were identified as consistently low or nonexistent in all four diet plans. These six micronutrients were removed from the sufficiency requirement and additional analysis of the four diets was conducted. It was determined that an average calorie content of (3,475 +/- 543.81) would be required to reach 100% sufficiency in the remaining 21 micronutrients.

Conclusion

These findings are significant and indicate that an individual following a popular diet plan as suggested, with food alone, has a high likelihood of becoming micronutrient deficient; a state shown to be scientifically linked to an increased risk for many dangerous and debilitating health conditions and diseases.

Athletic Performance Methodology Seminar Notes

Last week, I had the chance to attain a lecture by Dancy Norman (fitness/ rehab coach for FC Bayer Muchen) on injury prevention and integration.

Here are the most important notes from the lecture:

1. Core Fundamentals such as evaluation, education, mindset, nutrition, movement, and recovery) are the most important fundamentals that an athlete should experience.
2. 65% of sports injuries are non contact related.
3. Some injury risk factors are: previous injuries, asymmetries, dynamic muscular balance and BMI.
4. Posture and movement patterns are really important to prevent injuries.
5. 3 key components that can affect movement are: joint mobility/ stability, strength and CNS function.
6. Mobility and stability are the most important elements realted to optimum performance.
7. Overhead activities and lower movements can activate the latissimus dorsi.
8. Core strength and core stability should always taking into consideration when training the core.
9. When hip flexor is tight, the gluteus might not work optimally.
10. Scapular movement is vital for shoulder health.
    
11. Always Quality over Quantity.

What's your opinion in all these?

Have a great weekend!

Chocolate milk = Muscle recovery ?

Effects of chocolate milk consumption on markers of muscle recovery following
soccer training: a randomized cross-over study

Journal of the International Society of Sports Nutrition 2010, 7:19 doi:10.1186/1550-2783-7-19

Stephanie F Gilson (gilsonstephanie@gmail.com)
Michael J Saunders (saundemj@jmu.edu)
Charles W Moran (cwmoran121384@gmail.com)
Rebecca W Moore (moorere6@msu.edu)
Christopher J Womack (womackcx@jmu.edu)
M. KENT Todd (toddmk@jmu.edu)

Abstract

Background: The efficacy of chocolate milk (CM) as a recovery beverage following a period of
increased training duration (ITD) was studied in intercollegiate soccer players.


Methods: 13 subjects completed one week of normal ‘baseline’ training followed by four days
of ITD. After each day of ITD, subjects received either a high-carbohydrate (504 kcal; CHO:
122g; 2g Fat) or isocaloric CM (504 kcal; 84g CHO; 28g Pro; 7g Fat) recovery beverage. Serum
creatine kinase (CK), myoglobin (Mb), muscle soreness, fatigue ratings and isometric quadriceps
force (MVC) were obtained prior to ITD, and following 2- and 4-days of ITD. Performance tests
(T-drill, vertical jump) were performed within training sessions. Treatments were administered
in a randomly counterbalanced protocol, and subjects repeated the procedures with the alternate beverage following a two-week washout period.


Results: Mean daily training time and HR increased (p<0.05) between baseline training and ITD, with no differences between treatments. No treatment*time effects were observed for Mb, muscle soreness, fatigue ratings and MVC. However, serum CK was significantly lower (p<0.05) following four days of ITD with CM (316.9±188.3 U·L-1) compared to CHO (431.6±310.8 U·L- 1). No treatment differences were observed for the performance tests.

Conclusions: Post-exercise CM provided similar muscle recovery responses to an isocaloric CHO beverage during four-days of ITD. Future studies should investigate if the attenuated CK levels observed with CM have functional significance during more demanding periods of training.

SHERRINGTON'S LAW OR RECIPROCAL INHIBITION

The law states:

• The antagonist of tight muscle will be inhibited through impaired reciprocal inhibition. Synergist dominance results from sustained inhibition of a muscle that becomes overactive in an effort to maintain balance throughout the biomechanics of the system.

In other words, when a specific muscle in the human body becomes tight, another muscle (usually a muscle that accommodates the same movement pattern) becomes the main mover. Most of us have tight hip flexors due to poor and prolong sitting. This results in inhibition of Tensor Fascia Latae(TFL), rectus femoris and gluteus maximus causing an anterior pelvic tilt.


When this phenomenon occurs the TFL becomes the main dominant stabilizer of the pelvic. It is proven that an overactive TFL is a common cause of low back pain, and hip dysfunction (taken from 'COMPLETE HIP AND LOWER EXTREMITY CONDITIONING BY EVAN OSAR'). As you can see a synergic muscle that assist the same movement pattern might compensate for a tight muscle in the body. This can occur in the knee, ankle and shoulder joint as well.

Isn't that interesting? Make sure you stretch and train those TIGHT HIP FLEXORS....maybe is one of your missing links. I'm out........

Detox diet

Hey to all,

After the Easter holidays, I feel that I'm in need of a detox regime.
I do not know if you feel the same, but the huge amount of meat I personally consumed the last week or so was unbelievable. Don't get me wrong, meat has a lot of benefits if you include it in your diet. Meat is a MUST in your diet.

Have you ever try any sort of detox? If yes, give us your feedback on the topic?

Personally, I'm tying to do some sort of detox every now and then. Here is my simple detox diet that I follow maybe 2 times a month that is recommended from Dr. Jensen:

Consume only fruits or vegetables for 2 days.

This is the secret formula. It is simple, but believe me is effective. You can take it up to a week. After that, I come back to my normal eating patterns. In addition, try and eat a variety of fruits and veggies. Your body will thanks you...all these antioxidants and vitamins that come from the fruits and veggies can boost you up.

Drop me a line on the topic? I'm out.....

3 Missing strength training program tips ?

Hey to all,

Your strength training program can suffer. There are so many elements to think about when designing a strength training program. I will not name them, but I will give you 3 useful tips to boost your strength program.

Here they are:

1. Assess and then Re-assess. If you want to see if you are making any progress....is simple assess and then reassess. You can easily see if something works and what does not work for you. Well, daaaa if it does not work...Change it!
2. Recovery. Yes you need to rest 2 or 3 days a week. Your body will function ways better and your results will be much better believe me evenif your goals is fat loss or hypertrophy. Exercising every days is not the way you go unless you are an athlete. You do not want to get bored either.
3. Spice up your strength training program with Olympic lifting. At first a qualified person needs to demonstrate and show you the Olympic moves such as Snatch, Clean, Jerk. Then you have to practice them with a PVC pipe or a broom stick and then you go heavy. Challenge your body with these specific exercises and stop doing those easy workouts.

These are the tips. What do you think? I'm out....

'Bad ' orthopeadic/ physiotherapist/ chiropractor practices?

Hey to all,

I think I talked about this topic in the past, but is still coming up. Lately, I came across a lot of people that are injured. Either their shoulder, knees, back etc. Most of them seek out for a doctor, yet they are still not feeling good and they are in pain. They can not work out or play their favorite sport, yet they think that time will treat their injury.



Hmmmm......are there 'bad' practices around such as orthopaedics, physios, chiros or 'bad' individual choices? I think the answer for both questions is YES. I'm not an expert on the topic, but I will give you some useful hints that can help you determine if the person that is going to treat your existing injury is a true professional or a phony?


Some point that you should consider before:

1. Is the person qualified enough? I'm talking education here and experience and not if he/ she is famous and everyone visits them.
   
2. Did the person perform an assessment to diagnose your condition, so he can know what is the plan of rehabilitation....hands on assessment is what I'm suggesting here.......or did they relay only on X-rays and MRI's?
3. Is the rehabilitation process going anywhere? Does your pain decrease after 2-3 weeks, what about your range of movement?
4. What does the rehabilitation process includes....medication, stay at home/ do nothing and usage of only machinery to get you back in action....these are some warning signs of 'bad' rehabilitation regimes. It all depends on the form of injury of course.
   
5. Does the professional that is treating you answers all of your questions and explains you the WHY BEHIND OF ALL OF HIS/ HER ACTIONS?

These are some valid points that you should consider when choosing someone to treat you. If you know the answers to the above questions it will make your life easier when you facing any kind of injury and TRUST will come after this process. IGNORANCE is not the way you go, but RIGHT CHOICES. I'm out...and please give me some feedback on the topic....how do you go about choosing your 'Rehab person'?

Interesting Notes from Nancy Clark NSCA Webinar: Nutrition- Your Missing Link?

Let's go straight to the point...here are some interesting points from this Nutrition Webinar:

1. Why there are so many missing links? No time to food shop or eat, erratic schedules, concerns about digestion, or desire to lose body fat.
2. Some individuals do not respect the power of food. You should training at your best, if you are nutrition is at your best.
3. To lose weight...start with decreasing 20% of your calorie needs.
4. Dietary ' healthy' fat can increase your performance, yet fat stores in muscle that can increase your stamina and endurance.
5. No food intake at critical times especially before and after the gym.
6. Carbohydrates are important because of glycogen stores that fuel your muscles.
7. To refuel for recovery you should eat adequate carbs daily and plan rest days.
8. Too much engineered food is probably not the way you go cause your body functions differenty compared with real food and
9. A food coach maybe is a smart choice for you to perform better, for weight management, eat healthier and increase your energy during the day.

These are some excellent points that Nancy Clark mentioned during this webinar. As you can see, Nutition is the missing link and believe me peolpe ingnoring it. What to you think? I'm out........

POWER......When?

What time of the day we should train for Power?

Check this interesting NSCA article abstract.....

Effects of 5 Weeks of Training at the Same Time of Day on the Diurnal Variations of Maximal Muscle Power Performance
Blonc, Stephen; Perrot, Sébastien; Racinais, Sébastien; Aussepe, Stéphane; Hue, Olivier
The Journal of Strength & Conditioning Research. 24(1):23-29, January 2010.
doi: 10.1519/JSC.0b013e3181b295d6

Blonc, S, Perrot, S, Racinais, S, Aussepe, S, and Hue, O. Effects of 5 weeks of training at the same time of day on the diurnal variations of maximal muscle power performance. J Strength Cond Res 24(1): 23-29, 2010-The purpose of this study was to investigate whether maximal muscle power production in humans is influenced by the habitual time of training to provide recommendations for adapting training hours in the month preceding a competition. Sixteen participants performed maximal brief squat and countermovement jumps and short-term cycle sprints tests before and after 5 weeks of training. Subjects were randomly assigned to either a Morning-Trained Group (MTG, 7:00-9:00 hr) or an Evening-Trained Group (ETG, 17:00-19:00 hr). They trained and performed the evaluation tests in both the morning and evening in their naturally warm and moderately humid environment. The results indicated a significant increase in performance (approximately 5-6% for both tests) after training for both groups but failed to show any time-of-day effect on either performance or training benefit. These findings could be linked to the stabilization of performances throughout the day because of the passive warm-up effect of the environment. In summary, our data showed that anaerobic muscle power production could be performed at any time of day with the same benefit.

What do you think about it? Actually, I will check it out personally and with my clients and give you some feedback on the topic.....I'm out.

'BAD' NUTRITION+'BAD' SLEEP= 'BAD' HEALTH

Hey everyone and a 'Happy New 2010',

It's been almost a month that I have been out with a cold. Today is the first day I will admit that I'm doing much better. The other day I was thinking why it took me all this time to recover and what was the reason behind it.

In my opinion, all that Christmas holidays was 'bad' for my health. I admit that I had a nice time with my family, but that was not the case. The 'bad' nutritional habits during the holidays eating 1 huge meal was one of the reasons to blame. I admit I went a little overboard.....eating a lot of food accompanied with alcohol was not the right way for a healthy body. No fruits, little veggies and the most important not much sleep resulted in a weak immune system that could not bounce back.

Did you ever consider how your nutritional habits and sleep reflect upon your immune system? Well, it is true that these 2 main factors were the ones to blame for my endless flu . I learned my lesson.

A well balance nutrition plan is needed not only for a lean body, but as well as for a healthy body with a strong immune system . In addition, sleep is a very important element for a strong immune system, yet your nervous system is rejuvenated at the same time. Of course there are a lot of other reasons why your immune system can be 'out of order' . Make sure you do not avoid these 2 key elements: nutrition and sleep. I'm out.......