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June 2000 Vol. 5 No. 6

 “It’s not by doing the things we like, but by liking the things we do
that we can discover life’s blessings.
-Goethe

 

Table of Contents

Twisted ankle got you grounded?
Three Excellent Articles by Ultra-Marathoner: By Dr. Bill Misner, Ph.D.
“Quiz on Quads” Most Diets are Low in Folic Acid and
Vitamin C
Vitamin Deficiencies
Dieting Does More Harm than Good
Depression:
Effective Treatments Are Available Sprains
Questions and Answers Traditional Japanese
Diets: A Key to Good Health?
y Weight: More than Just “Calories In, Calories Out”
Energy Balance: A Question of Efficiency?
The Professional Trainers Network of America

Twisted ankle got you grounded?

Sprains are actually better than you think. They are the body’s natural inflammatory response to prepare an affected area for
healing and repair. Come check out the Nutrition and Healing Magazine at MedicineCabinet.com to read more about this and
other facts on the body. MedicineCabinet features news, resources, tips and tools for healthy living, and thousands of natural products! Visit: http://www.MedicineCabinet.com

Three Excellent Articles by Ultra-Marathoner:
By Dr. Bill Misner, Ph.D.

Fluids, Fuels, & Electrolytes Required for Beating the Heat http://www.afpafitness.com/FluidsandFuels.htm

Muscle Recovery from Extreme Endurance Events Assessing the Damages http://www.afpafitness.com/MuscleRecovery.htm

A Position Paper: Macronutrients for Longevity, Athletic Performance, and Health-The Endurance Diet
http://www.afpafitness.com/MacroNutrients.htm

“Quiz on Quads”

You’ve probably heard of your “quads” before, but can you locate them on your body? Do you know how to stretch them? Work these muscles? Find out now.

Because you work out, you’ve probably heard someone chatting about this muscle in the gym locker room or near the water
fountain. But do you really know enough about how it works and what it does best? Get ready for a little lesson in anatomy with this quadriceps quiz.

1. You’re quadriceps are located

- on the back of your leg, from your knee down to your ankle.
- on the front of your leg, from your just below your knee to your pelvic bone.
- on the back of your leg, from your knee to your buttocks.

The correct answer is: on the front of your leg, from your knee to your pelvic bone.

2. To stretch your quadriceps, you can

- lift yourself up on your toes and hold the position for 15-30 seconds.
- stand up straight, reach for your toes and hold the position for 15-30 seconds.
- grab the toe of your shoe and bend your leg at the knee, bringing your foot behind you and towards your buttocks. Hold it for 15-30 seconds.

The correct answer is: grab the base of your foot [across were your shoe laces would be] of your shoe and bend your leg at the knee, bringing your foot behind you and towards your buttocks [gluteus]. Hold it for 20-30 seconds. By holding the quadriceps in this stretch the muscles are lengthened and thereby “relax”. This allows for greater muscular contraction and lessens the chance of injury.

3. Which one of the following activities utilizes the quadriceps muscle most?
- Squeezing a ball between your legs.
- Kicking your leg behind you.
- Kicking your leg out in front of you.

The correct answer is: Kicking your leg out in front of you.

The quadriceps work primarily to extend the leg [lengthening the angle between the ankle and the hip]. Of course, the more forceful the contraction the more power is generated.
Squeezing the ball between your legs primarily works the adductor muscles of the inner thigh. This is a great exercise for increasing stability of the legs and improving balance. It does not get rid of fat however.
Kicking your leg behind you works the hamstring muscle group.

4. To work your quadriceps at the gym most effectively perform what_________ exercise.

-squat or lunge
-leg press
-leg extension
- leg curl
- adduction/abduction

The correct answer is: squat or lunge.

The leg extension has value, in rehab and in strength building, however it is a higher risk exercise for many individuals, especially
if they are using extremely heavy weight. There is the tendency for the patella to rise or move upwards during a leg extension [this occurs naturally when we move-stairs, running, squatting]. With the support of the bench behind the knee, this movement is more pronounced, and causes an exaggerated shearing force behind the patella, increasing the risk of injury to the knee. Squatting- or lunges are superior, with leg presses in third and leg extensions a distant 4th.

5. The quadriceps muscle’s main function is to

- straighten your leg from the knee.
- kick behind you.
- flex your foot.

The correct answer is: straighten your leg from the knee.

- flex your foot. [stretching the foot towards your body [dorsi flexion] or contracting your foot so that toes point away [plantar
flexion]. In addition to the muscles of the foot, the muscles of the lower leg [posterior-gastrocnemius and soleus] or anterior [flexors] make the foot move up and down.

- kick behind you. [takes place as a result of the hamstrings [biceps femoris, semimenbraneous and semintendonous contracting [shortening] and pulling the foot towards the buttox.

- straighten your leg from the knee the Quadriceps [Vastus Lateralis, Vastus Medialis, Rectus Femoris and Vastus Intermediais

Most Diets Are Low In  Folic Acid And Vitamin C

According to the recent statistics, only about 25% of people eat 5 servings of fruits and vegetables daily. However, according to a study presented at the Experimental Biology 2000 conference, the types of vegetables most people choose are low in two essential nutrients -vitamin C and folic acid. The top five fruits and vegetables consumed by Americans are: iceberg lettuce, tomato products, French fries, bananas, orange juice, and onions.

They provide just enough nutrients to meet the meager Recommended Daily Allowances (RDAs) of most vitamins. But
they contain very small amounts of folic acid and vitamin C.

The best sources of folic acid are apricots, avocados, beans, brewer’s yeast, cantaloupe, carrots, dates, green leafy vegetables,
lentils, mushrooms, oranges, pumpkins, root vegetables, wheat germ, whole rye, and whole wheat.

Vitamin Deficiencies

About half of the vitamin pills sold in the United States contain so many useless fillers that the beneficial compounds pass through the digestive tract unchanged and exit the body through the kidneys, says author David Bodanis.

Vitamins are very tiny molecules, says Bodanis, “so the portions don’t really have to be as big as that’s handed out now. Yet who would believe in the power of tiny pills?” he asks.

So “they’re bulked up” with fillers that include sand, chalk and talc, bound by steamed extracts from pigs feet and other animal bones, Bodanis says in his book The Secret Family. And, he adds, “About half of the most popular vitamin pills stay in such large granules that they can’t be digested at all.”
Holistic Health Pearls Vol. IV, #19 5/12/00 Michael Teplisky, MD, editor

Dieting Does More Harm than Good

A new study reveals that weight-loss attempts increases the risk for major weight gain. Researchers at the University of Helsinki followed 3,536 men and 4,193 women between the ages of 18-54 over a 6 to 15 year period and found that almost all normal-weight subjects who dieted ended up gaining a minimum of 22 pounds, regardless of other factors such as smoking, alcohol use, race, or social class. When a similar study was performed where calories were not restricted, and fats, and refined carbohydrates were reduced or removed from the diet, with the addition of exercise the average weight loss [fat loss] was
16 pounds over a 4 month time frame.

Korkeila, Rissanen, et. Al. Weight-loss attempts and risk of major weight-gain: a prospective study in Finish adults. Am. J.Clin. Nutr. 1999; 70:965-75

Depression: Effective Treatments Are Available

Over 19 million Americans suffer from depression. It’s a serious condition that causes a lot of pain and anguish. But what is
depression? What are its causes, and what are the treatments? Read the answers:
http://medicinecabinet.net/home/pub.asp?aid=2004518

Sprains

Sprains … all athletes get them. The swelling, the pain, the inconvenience, all sound too familiar. So what causes these
symptoms? How can you reduce the swelling? Are there any supplements that help? Christine Lydon helps you to recover.
http://medicinecabinet.net/home/pub.asp?aid=2004524

Questions and Answers

Question: I am 15 years old. I would like to know how many sit-ups a day to do and how many weeks or months would it take to doing Those sit-ups (that u will have suggested) to have a “six-pack” of abdominal muscles

Answer: First, you only need to perform sits-up every other day. Second, perform your sit-ups without your feet being anchored. 50-100 reps is enough. When you can do this hold a weight at your chest and sit-up. Third, and most importantly, it is what you eat that will show or hide your abs. Stay away from junk food [soda, fries, ice cream] eats fruits and vegetables, and drink water [1/2 gallon daily-minimum] bottled water or distilled water is best.

Question: I am a 48-year-old male. I have been following a fitness program of low fat diet, weight training 3 times a week, aerobics (20min) three times a week. I am very pleased with the results so far. From 220 to 175 lbs. in 11 months. Now I seem to have plateaued. I can’t seem to get rid of an unsightly roll around my abdomen. For lack of a better term is this roll composed of remaining fat to lose or “deflated fat cells” that will never go away. I am not going to give up this program I am using. I just want to know will this roll ever go away? Is there a time frame to finally lose the last vestiges of my old love handles?

Answer: Congratulations first on your impressive weight loss. You have obviously worked diligently, expending great effort and calories and shown great determination. Once your body reaches a plateau it is time for a change. First take 4-5 days off from your standard training. Take long walks, ride a bike, get out in a boat and row or canoe. [I have always loved to fish upstate-God’s country]. Roller blade if you can, ride a horse. Work in your yard. Go bowling. Any physical activity that is at least 30 minutes on length will burn fat calories at an accelerated rate while giving your body a break from the regular training you have been involved in.

When you return to your training, change your workout radically. Perform different body parts together, alter sets and reps, and work quicker with less rest between sets. Perform cardiovascular exercise at different times of the day.

Diet:

With this increased activity it is critical to maintain an adequate intake of fruits and vegetables. Avoid refined sugars and dairy
products. Maintain high water intake. 

This program almost always breaks a plateau. There is a possibility that you will maintain some excess skin and “deflated” fat
cells around your middle. Just remember what you looked like a year ago, and keep the faith.

Question: I’m 20 and workout 3-5 times a week. My work out consists of running about 3 miles and weight training for another 40 minutes or so. I also play tennis. I am having a hard time slimming my upper thighs. I do several sets of squats to try to tone them. Do you have any suggestions to or is this just the curse of the woman.

Answer: No curse. Check your diet. If refined flours, sugars and dairy products are in your body will hold water and some sub-cutaneous fat, with the type of recreational exercise you are currently involved in. You can always tweak your exercise program [for example work more quickly through your weight training-less rest between sets-use heavier resistance with slightly lower reps [8-12 range]. I would add walking lunges or reverse lunges to your program, as they will certainly work to better tone your legs. Lunges are also more sports specific to tennis compared to squats.

Diet is the key. Make sure your are drinking 2 liters of water daily [distilled or bottled only].

Question: At present I jog on a treadmill every other day for about 30-35 minutes (approximately 3-3.5 miles). After jogging I use universal weight machines to lift chest and back one day for approximately 40 minutes and then arms and shoulders on the alternate day. It turns out to be 3-4 times per week jogging and twice a week lifting the same muscle groups. Does this routine sound good if I would like to better my health and also tone my body?

Answer: I would consider using dumbbells [if available] for as many exercises as possible. For example: dumbbell rows, db chest presses, db chest flys, db shoulder presses. You may consider adding leg training twice weekly. [3-4 sets of either leg presses or squats in the 10-12-repetition range].

Question: What is the best way for me to increase muscle mass slightly but then the primary goal is to tone my arms, shoulders, back and chest? Are high reps (12-15 or 8-12) the best way?

Answer: For variety one workout use the 8-15 rep scheme, then the next shoot for 6-8 reps with heavier weight. This can be incorporated into every exercise that you perform.

Question: By jogging every other day for 30 minutes, is that taking away from increasing my muscle mass and thus trying to tone and shape the muscles?

Answer: Consider running twice weekly, with the third day being either cycling or rowing for the same time. This will be easier on your joints and give you some cross-training effects. You could even break your 30-minute segments into 3 x 10 minutes on different machines.

Question: Is there any specific nutritional or diet regiment that you suggest or could point me to? 

 

Answer: You need plenty of fresh fruits and vegetables to combat the carcinogenic insult you are putting your body through. Also B- complex vitamins [including extra B-3 [niacin]] with food will help you break the nicotine habit.

Question: Would you recommend protein supplements through he powdered substances? Any specific suggestions? I generally eat fairly well but sometimes enjoy fast food. I do eat vegetables and fruit regularly.

Answer: Nothing extra for protein, keep up the fruits and veggies. Drink at least 8 glasses of distilled water daily.

Question: Is it best to wait until I lose a bit of the fat around my mid- section before working on my abdominal muscles? Or should I already be working on my abs? What are the best abdominal exercises for upper, mid and lower abs in order to get best results physically?

Answer: There is no such exercise as lower abs. Concentrate on performing full range of motion sit-ups [do not anchor your feet]. Also work on tossing a medicine ball from side to side. This will increase your core strength. Regarding the fat-cut out the fast foods, stay away from refined flour and sugar-alcohol especially.

Question: Is there any one routine that I could stick with for an extended period of time or should I alter my workout after some period of time?

Answer: The worst thing you can do is get into a rut when it comes to a routine. Vary your training daily, weekly, monthly. If you have not taken at least 5 days off consecutively during the past year, then begin there. Come back to different exercises, and the order in which you choose them. For example; train legs and arms together one week, and back and shoulders together. Rest chest. The next week work chest and back and rest shoulders. Be innovative and think out of the box.

If you are in great shape already I certainly would not take engineered nutrition such as protein shakes and fat burner supplements. At best they are a waste of money, at worst they will cause imbalances in your intestinal health.

Vitamin C [esterfied] & Vitamin E [natural: look for d-mixed tocopherols]. Both of these supplements are essential in combating the oxidation of tissues that occurs during heavy training. C: 2-3 grams per day in divided doses in what is recommended [according to the adult daily supplement range], and E: 400-800 IU’s daily [both with food].
A good resource is http://www.pcrm.org

In addition, zinc: 50 mgs daily, Magnesium: 250 mgs [twice daily with food]. Co-Enzyme Q10 [while it is expensive, there is great application in improvements in cardiovascular health and performance [Dr. Jan Karllson; “Antioxidants and Exercise”, 1998 Human Kinetics Pub.] In the range of 120-240 mgs daily.

A good B-complex [Twin Labs has a great one; Stress Tabs- B-complex with C].

Another great resource is Dr. Kenneth Cooper’s: “Antioxidant Revolution”, 1996 [Amazon]

Traditional Japanese Diets: A Key to Good Health?
By Terry Shintani, M.D., M.P.H.

The Japanese people in Japan have the longest life span of any nation in the world today. They also have the largest well-documented number of centenarians (people who live to age 100 or more) in the world. This is true despite the fact that they are an industrialized nation, have a similar amount of pollution and smoke cigarettes as much as, or more than we do in the U.S. Could this be because their diet is better and keeps them healthy?
http://www.newcenturynutrition.com/webzine/traditional_japanese.html

Weight: More than Just “Calories In, Calories Out”
By Yanfang Wang, M.D., Ph.D.

Dr. Wang discusses how Traditional Chinese Medicine (TCM) and its combination with diet called dietotherapy could prove to be powerful tools for achieving healthy weight, if used appropriately.
http://www.newcenturynutrition.com/webzine/healthy_weight.html

Energy Balance: A Question of Efficiency?
By T. Colin Campbell, Ph.D.

In rural China where the prevalence of obesity is far lower than in the US, diets low in fat and total protein while high in fiber were found to be consumed in higher amounts but resulted in lower body weights. Integrating this information with laboratory based research Dr. Campbell hypothesizes that healthful, non-obese body weights can be controlled through the regular consumption of low-fat, low- protein diets. http://www.newcenturynutrition.com/webzine/energy_balance.html