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Vibration Maximises Workout In Less Time

Vibration Exercise Platforms are being used in rehabilitation clinics and therapy clinics all over the world to help members and clients regain muscle tone, restore bone mass and help regain balance and learn to walk after serious illness or injury. But, did you know that they can also be used my elite athletes to boost their workout, avoid injury and help to flush the body of toxins built up during a workout?

Here are some of the stats, I found on the effects of Vibration Platforms on exercise:

  • Similar strength gains from 3 months of vibration exercise (maximum time 20 minutes) compared to 1 hour of conventional strength training

  • Doubling of blood circulation after vibration training, resulting in the body carrying off waste products much faster, thereby enhancing recovery.

  • Duration vibration exercise stimulates force and power output

  • Significant hormonal effects from training (increased testosterone and growth hormone, and decreased cortisol, ‘stress hormone’)

  • Increased flexibility

  • Increased explosive power

  • Explosive strength increases from 10 minutes a day of vibration training for 10 days is equivalent to those found from 200 drop-jumps from 24 inches, twice a week, for a year

  • Accelerated gains in neurological adaptation, shifting the force/velocity curve to the right (faster strength gains)

Now I don’t know about you but I would think that adding a 10 minute stint on a Vibration Platform to my workout regime on a regular basis would be a great way to capitalise on all the benefits using one can bring and maximise my strength and stamina at the same time.

live a balanced life…

May 28, 2008 Posted by | General | , , , | 1 Comment

Nutrition For Growing Bodies: good and bad

Foods from plant sourcesImage via Wikipedia

ScienceDaily (May 12, 2008) The Good – As a general rule, 20 to 30 percent of the calories in a young athlete’s diet should come from fat, 50 to 65 percent from carbohydrates (like vegetables, fruit and wholegrains – in that order) and 15 to 20 percent from protein. But, Leonard says, endurance training, such as long-distance running, requires more calories from both carbs and protein, while strength training increases the body’s need for protein. Be careful with protein, she warns, because too much of it can cause dehydration and put a strain on the kidneys.

Young athletes typically don’t require dietary supplements. Eating a healthy diet rich in fruits and vegetables plus a daily multivitamin (personally I am not real keen on mulitvitamins try a whole-feed source of nutrition instead) should provide all the nutrition an active growing body needs. Sports bars and gels enriched with protein, vitamins and minerals offer no greater nutritional benefit than regular food, Leonard advises. However, their size and convenient packaging make them a fast, easy way to replenish nutrients after prolonged activity.

The Bad – Dehydration among children playing sports is common, especially in the hot summer months, but may go unnoticed in its milder forms, Leonard says. Younger children are more prone to dehydration because their bodies produce more heat while sweating less. Children recovering from a recent illness, especially one that caused vomiting or diarrhea, may be more prone to dehydration. To ensure hydration, water is the best choice. Any activity that lasts less than 60 minutes doesn’t require electrolytes, so you can safely skip electrolyte-enriched sports drinks.

To avoid dehydration:

  • Before exercise, drink 4 to 8 ounces
  • During activity, drink 4 ounces every 15 minutes
  • After exercise, drink 16 to 24 ounces per every pound lost

Symptoms of dehydration include muscle cramps, dry mouth and severe thirst, reduced sweating and urination, headache and dizziness.

The Ugly

Leonard offers a word of caution on dietary supplements: The Food and Drug Administration does not test them before they reach the market, so their benefits and safety are not independently verified. Pediatricians should always ask young athletes whether they take dietary supplements because some can aggravate pre-existing conditions. Creatine, for example, can cause kidney damage in a child with pre-existing kidney problems.

Also on the dark side of sports are eating disorders, which are common among both girls and boys competing in sports with weight categories such as wrestling and rowing and in sports where appearance is emphasized such as skating and gymnastics. Parents and pediatricians should watch out for signs including obsessing about one’s weight and appearance, drastic weight loss and excessive exercise. Eating disorders can cause loss of periods in menstruating girls, osteoporosis, teeth erosion, delayed puberty and stunted growth.”

This is good advice and I would advise that growing bodies whether they are athletes or not would find good health and fitness by following this information. Make sure your kids and teens are eating well and if you decide to supplement their nutrition be sure to pick a whole-food variety of supplement as it come with all that is needed to synergistic-ally use and metabolize the nutrients within.

May 13, 2008 Posted by | Fitness, Health, Nutrition, Wellness | , , , , | 1 Comment