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September 2000 Vol. 5 No. 9

 “The gem cannot be polished without friction, nor man perfected without trials.
-Confucius

 

Table of Contents

Natural Approaches to Preventing PMS
When Eating Goes Awry: An Update on Eating Disorders
Fat Burning Secrets: Fact vs. Fiction
Cycling Injuries
What causes shin splints and how are they treated?
Off Season Conditioning Program for Rowers.
Confusion about Training: Questions and Answers
Fish Oil and B12 May Ease Menstrual Pain
Fish Oil for Migraine Relief

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NATURAL APPROACHES TO PREVENTING PMS

Everyone knows about PMS… but do you know how to relieve the symptoms naturally? Here are a few tips for the treatment and prevention of PMS.http://www.Medicinecabinet.com/art_her/v1i9_her.shtml

WHEN EATING GOES AWRY: AN UPDATE ON EATING DISORDERS

Eating disorders are usually associated with teenage girls, but the fact is that they can affect other segments of the population. In addition, the root cause may be related to a psychological or chemical imbalance, and not necessarily to issues of body image.http://www.Medicinecabinet.com/art_kids/v1i9_kids.shtml

FAT BURNING SECRETS: FACT VS. FICTION

There is nothing to stop the outrageous claims and promises of lifelong thinness that lure the desperate and the gullible to follow one weight-loss scheme after another. Nothing, that is, except you as an educated consumer.
http://www.Medicinecabinet.com/art_diet/v1i9_diet.shtml

CYCLING INJURIES

Cycling can be a pain on the butt, the feet, and the knees; that’s if your bike’s not adjusted properly! Learn the basics of keeping your body pain free while cycling away. http://www.Medicinecabinet.com/art_power/v1i9_power.shtml

What Causes Shin Splints And How Are They Treated?
By Jim Murphy.

Pain in the Tibialis of the lower leg commonly associated with running is generally referred to as shin splints. For some reason the muscles around the Tibialis are not protecting it, as they should be. A few different things can cause this: Some people get it at the beginning of an athletic season or training program. Their legs just aren’t used to the pounding. Sometimes it may be caused by improper foot strike when running.

The first thing to do is to see a specialist, or even a good running shoe store, and tell them your problem. You may be over-pronating or supinating in which case inserts may provide some relief.

Another possible problem is that the muscles around the Tibialis may not be providing as much shock absorption as they should. The solution is strengthening the muscles around the Tibialis, namely the Tibialis anterior that is responsible for Dorsi-flexion (bringing your toes toward your shins).

An easy way to do this is to sit on the ground with your knees bent and feet flat on the floor.
Have someone apply pressure to your feet as you lift your foot and toes up keeping your heels on the floor. Make sure you work the muscles on the way up and down (eccentrically as well as concentrically), not just up. Start off with two sets of 15-20 and do them three to four times a week and progress from there.

Icing and stretching the shin area can provide some temporary relief.

One way to stretch the Tibialis area is to sit on your lower legs with the top of your feet facing down into the mat (so your feet are plantar flexed). If it does not improve taking a break from running (or avoiding hills if you haven’t been) may be necessary to alleviate the situation.

Off Season Conditioning Program for Rowers.

Rowing is a very demanding physical activity-especially if the rowing is conducted in the ocean. I was a competitive ocean rower for 16 summers and during that time I have found a training program that really improves an individual’s ability to “work the water”. This course involves the back extensively, legs and abdominals.

Legs: The combination of explosive power combined with high endurance necessitates good cross training between cardio-vascular exercise and weight training.

Squats or lunges for 3-4 sets of 8-12 reps twice weekly. *
Leg curls ” ” ”
Standard dead lifts ” ” ”

Since rowing is can be very anaerobic in nature during sprints, this workout can be adapted into interval training bouts with very little rest between sets, or as a superset workout. * [Minimum 48 hours between workouts]

Leg workout with cardio: Alternate between cycling [3 days weekly
-45 min. to 1.5 hours of interval training-hills would be best]

Back: Heavy rowing movements. 3-4 sets of 8-10 reps
Dumbbell rows, seated rows, pull downs to the front.

Abdominal: Sit-ups [full range of motion] using medicine ball. Sit-up and ball throw. Standing ball toss across the body. **

**3-4 sets of 10-20 reps, adding weight when reps are easy-3 days weekly]

Confusion about Training: Questions and Answers

Question: I seemed to be confused as to which is the correct approach for a person that I am setting up a weight training and cardio program for. It used to be that heavier weight with less reps built mass and less weight with high reps was more for toning, but in the February e-mail newsletter [http://www.afpafitness.com/Feb2000News.htm] that I receive from you, in the high reps versus low reps article, you stated that: “Using lighter weights with higher reps does not challenge the muscles, preventing adaptation and increased strength with further muscle tone.

All of which will burn more fat calories over time. (as a result of increased muscle tone)” Am I correct in the assumption that high weight with low reps does build mass and high reps with lower weight is useless for toning, and that 12 reps, at the proper weight, is all that is needed for building muscle mass and toning?

Answer: Low weight with high reps prevents cast atrophy and causes some cellular changes [positive] but will not increase strength, and offers very little increase in tone. You are correct.

Question: If a person is set up on a program for three visits a week and the goal is some weight reduction with an emphasis on toning, should the weight training or the cardio come first during the workout?

Also, does doing a cardio workout immediately after a weight-training workout diminish the results you would achieve from the weight training?

Answer: Resistance training typically should be addressed first prior to cardio-vascular exercise [after some type of light warm-up]. Glucose levels are higher for one, and therefore the individual will have a better workout with better long-term results.

Cardio-vascular exercise after will not harm the results of the resistance-training workout providing that you are maintaining hydration and infusing glucose between the two segments.

Fish Oil and B12 May Ease Menstrual Pain

A recent study published in the journal Nutrition Research suggests that dietary supplementation with fish oil (or seal oil) and vitamin B12 can reduce the headaches and pelvic pain that many women experience during their menstrual period (Deutch B,
Jorgensen EB, Hansen JC. Menstrual discomfort in Danish women reduced by dietary supplements of omega-3 PUFA and B12 (fish oil or seal oil capsules). Nutri Res. 2000; 20(5): 621-631). The study, which was conducted in a double blind, randomized, placebo-controlled fashion looked at 78 women who regularly experience dysmenorrhea (menstrual pain).

The women, aged 16-39 years, took supplements of fish oil (2.5 g/day), fish oil plus vitamin B12 (2.5 g/day), seal oil (5 g/day), or placebo for 3 menstrual cycles (over 3-4 months). The women taking fish oil plus B12 reported the greatest reduction in intensity of symptoms such as pelvic pain, fatigue, and headaches and the most long-lasting relief (up to 3 months after supplementation ended). The only side effects reported were mild stomach upset. Source: http://www. SupplementWatch.com

Fish Oil for Migraine Relief

A recent trial looked at 23 adolescents consuming fish oil (756 mg/day eicosapentaenoic acid -EPA, and 498 mg/day docosahexaenoic acid - EPA) for 2 months. After 2 months of supplementation, participants noted an 74% - 87% reduction in headache frequency, duration, and severity. The study was presented at Advancing Children’s Health 2000, Joint Meeting of the Pediatric Academic Societies and the American Academy of Pediatrics; Boston, MA; May 15, 2000. Source: http://www. SupplementWatch.com