Archive for May, 2009
The Blind Side
May 25th
“There is nothing sadder in the world than the waste of human potential. The purpose of evolution is to raise us out of the mud, not have us groveling in it” said Diane Frolov and Andrew Schneider, Emmy award winning American screen writers. How many of us realize the unquestionable potentiality we possess? I believe many of us fail to realize the true strength we bear in ourselves. I have to recall what Robert Heinlein, American novelist and fiction writer, had aptly said about losing our way; he says, “In the absence of clearly defined goals, we become strangely loyal to daily trivia until ultimately we become enslaved by it.” How true the above statement is? If you review the video of Rocky Story which is posted in a previous entry, you can recollect that Stallone didn’t want to procure a job though he was starving, couldn’t pay for heat in his apartment, and though his wife was screaming at him to get a job. He didn’t want to budge, as he knew that he would lose his hunger to achieve his goal. He also knew that his hunger was his true strength. He knew that if he ever worked he would be caught up in that rhythm, feeling okay about life. Now we can see how the above quote by Robert Heinlein that we become enslaved by daily trivia is serving to be a sensible assertion.
You may call the man in the video is either destined or lucky; whatever, he truly has proved the potential in him. It is a story about exploring unknown territories; a story about tapping the innate potential a man possesses. He could have succumbed to drugs, street fight or any other contemptible trait; instead, he chose to live life like a MAN. It should be known that drug use is prevalent in the US. This man will truly inspire you.
Action Speaks Louder Than Words.
May 20th
I had promised that I would restore some of the inspiring videos which existed in my earlier blog. We all know that action communicates more clearly than words. As the title suggests the same, I will talk less, for I want you all to watch Dustin Carter in action. He is a true example who is walking the talk. After you watch the video, you will feel to hit the gym and workout like a monster. Enjoy the video.
Fat Loss Journey
May 19th
One of the significant presuppositions which give the impression for fat gain among kids is because of forced feeding. Unfortunately, as children our parents coerce us to eat till our stomachs are full, for they very well think that children should be fat; it is assumed to be a sign of towering prosperity. It accordingly suggests them that their children are healthy. It is acceptable as a growing body needs nutrients in abundance, but what befalls when we stop growing? Our metabolic rate declines as we age resulting in increasing fat deposition. Most of us and our parents don’t realize the metabolic- rate-decline adherence, and for the worst disregard and take it for granted when it comes to healthy living.
Alas! We evade realizing what waits next for us, for unanticipated we understand that we have outgrown ourselves: Cramped trousers and shirts. As a result, we go in search of unreal diet solutions which would do the trick. We don’t realize that the fat gain has happened over a period many years because of over eating and lack of physical activity. What we normally ate all these days has brought in the changes, so not by altering the diet for some fixed duration is the solution. In addition, the fat gaining process will continue to progress, as we were physically active when we were young, but the scenario changes when we set out into professional courses and jobs, as life becomes busier. We habitually turnout to be career oriented, start to despise our bodies more and feed it with whatever we get our hands on. Lack of physical activity and not being conscious about the calorie consumption will result in fat gain sooner than we realize. What is required is a lifestyle change. A change in lifestyle means to change the thinking that we are not born to eat; making healthy choices when it comes to food selection, and not indulging in excessive alcohol consumption or better to quit drinking alcohol, smoking tobacco, and avoiding junk and processed foods. These are some of the changes we need to consider to live a healthy life with lesser diseases. A lifestyle change will do wonders when it comes to preventing diseases like diabetes and blood pressure, as these two silent killers have been well known to wreck havoc in our lives.
As a kid I played outdoor games. Many of us would have played out door games, but it is now a pathetic state with many kids, as they watch television and play computer games rather than play outdoors. As Ross (www.rossboxing.com) tells that it is natural for kids to play out, but not so if they are watching television all day. We all know that children need to play and be physically active for better health, growth, and well being. Moreover, kids follow the lead of their parents. They try to imitate their guardians and the act of imitation is what helps in shaping their future lives. I as a parent try my best and see to it that my daughter is physically active, and I am always at hand to be so. I am very happy to watch my daughter imitate me and display some of the routines (gym) which I perform. Being physically active should be of greatest importance for kids, as it helps them to lead a constructive life.
PRIORITIES
When it comes to food selection, we as parents and individuals have to make healthy choices. I have seen many parents pampering their kids with fried food stuff and chocolates. It is fine to treat children with these foods occasionally, but parents unquestionably have to keep a check and see that the kids don’t consume these foods much frequently. Lois McMaster Bujold, an American author of science and fiction, rightly says, “Children might or might not be a blessing, but to create them and then fail them was surely damnation.” Since I have spoken about a lifestyle change, what positive statement are we making to our kids by teaching them to eat junk food tirelessly?
In the first place, it is the duty of a parent to gather basic knowledge about consuming healthy foods. An internet search would suggest us about the healthy food choices we need to make when it comes to food selection, but it is lack of interest which prevents a parent to disrespect the health of themselves and their children. Remember, the little one is always trying to imitate and learn from us. We as parents should set up the right example and get off our asses and be physically active and lead our kids in the right direction.
PS: Fundamentally, we all assume that diseases like diabetes and blood pressure are destined to materialize sooner or later. It is regrettable that we refuse to realize that these diseases can be prevented as long as we live by being physically active and consuming healthy food.
Better Late Than Never
May 14th
The lady in the video is Sister Madonna Buder. I had posted the same video earlier in my blog. Since my old blog entries don’t exist any longer, I thought I would restore some of the inspiring stories. This story is one of a kind. Did you think reaching 50 years of age is old enough to retire from physical activity? Perhaps, we all think likewise. The perception of retiring will completely change after you watch this video. I have already mentioned the use/disuse principle from the seven grand daddy laws in two of my blog entries: Wim Van Weenen – A 77 year Old Powerlifter and Golden Oldies and Concentration curl, Hammer Curl, Preacher Curl, Incline Curl, and What Not. As mentioned in my earlier blog entries, when we age we tend to be sedentary as we think that exercise for older population should be completely ruled out. On the other hand, research states that athletic abilities of human beings decline marginally at the age of 50.
In 1490, Juan Ponce de Leon, who was a Spanish explorer set out to find the fountain of youth. Fountain of youth is a legendary spring that restores the youth of anyone who drinks water from the spring. Though the Spanish explorer didn’t find it, it is now found that the only tool which prolongs life and delays aging is exercise. Doctor Gabe Mirkin is a practicing physician for more than 40 years and is one of a very few doctors who specializes in four specialties: Sports medicine, Allergy and Immunology, Pediatrics and Pediatric Immunology. He states that there is no data whatever to show that antioxidants, vitamins, or anything else prolongs life. All tests that are used to measure aging really measures physical fitness. A fit 70 year old will score younger on aging tests than an out-of-shape 20 year old. In addition, a study from Israel shows that older people who exercised regularly at age 70, when followed seven years later, were far healthier, more independent and had a better quality of life than people who didn’t exercise at age 70. The exercisers had far less incidence of diabetes, high blood pressure, chronic back pain, loneliness, and physical disability.
Furthermore, as we age we lose muscle and our immunities weaken. The weakened immunity leads to infectious diseases and cancer causing death. Also, as we age we lose our ability to kill germs because of lack of muscle. When germs enter our body, our bodies must produce white blood cells and proteins called antibodies to kill germs, as germs causes infectious diseases in the body. Antibodies and cells are made from protein and the only place where we can store extra protein is muscle. When we carry more muscles, we have ready source of protein to make antibodies and cells. Antibodies are also required to control cancer cells. Each day, every healthy body produces millions of cancers cells; similarly, antibodies and while blood cells are needed to kill these cancer cells. We develop cancer when these cancer cells survive and start growing. Carrying more muscles helps again to produce antibodies to kill cancer cells. Henceforth, being physically active for the elderly is of out most importance.
Coming back to the video, the woman in the video didn’t start exercising until she was 50 years old. What is more inspiring is that she bikes for 112 miles, swims 2.4 miles, and runs 26.2 miles all in a single day. Sister Madonna Buder at age 77 continues to set records in the Ironman competition. It is a true test of grit and endurance and many think that it is physically impossible to accomplish these feats. Watch the video, Sister Buder will truly inspire you.
Functional Training and Its Benefits
May 6th
The American Council on Exercise (ACE) which is one of the leading associations in certifying individuals in fitness science briefly states functional training as, “In many respects, functional strength training should be thought of in terms of a movement continuum. As humans, we perform a wide range of movement activities, such as walking, jogging, running, sprinting, jumping, lifting, pushing, pulling, bending, twisting, turning, standing, starting, stopping, climbing, and lunging. All of these activities involve smooth, rhythmic motions in the three cardinal planes of movement-saggital, frontal, and transverse.” ACE further adds, “Functional strength training involves performing work against resistance in such a manner that the improvements in strength directly enhance the performance of movements so that an individual’s activities of daily living are easier to perform.” Since the efficient performance of any movement improves the activities of daily living, it would thus result in a better quality of life. It is not only physical health which we attain by performing functional training, for the rejuvenated energy surely has a carryover effect in all walks of life of the individual by performing these activities.
In addition, as discussed in the forum in a topic titled MORE REPS WITH HEAVY WEIGHTS, there are two kinds of hypertrophy. Hypertrophy refers to increase in the size of the tissue and is of two kinds: Sarcoplasmic and myofibrillar hypertrophy. Typical bodybuilders are concerned only about increasing their muscle mass not their strength. Vladimir Zatsiorsky, renowned sport biomechanist explains the difference between both these types of hypertrophy. Sarcoplasmic hypertrophy is distinguished by the growth of sarcoplasm and noncontractile proteins. Sarcoplasm is essentially the cytoplasm of a striated muscle fiber. Cytoplasm is a fluid like substance, consisting primarily of water. Sarcoplasmic hypertrophy brings about an increase in the cross-sectional areas of the muscle fiber, with a decrease in filament area density. The result is a muscle that is larger, with no increase in strength. This form of hypertrophy is a byproduct of a bodybuilding strength program.
Myofibrillar hypertrophy is characterized by an enlargement of the muscle fiber, and an increase in filament density. Myofibrillar hypertrophy leads to increased muscle force production. A bodybuilder who has experienced sarcoplasmic hypertrophy will not possess the strength of an individual who has experienced myofibrillar hypertrophy. Furthermore, research indicates that functional training causes myofibrillar hypertrophy. An individual with myofibrillar hypertrophy is better equipped to perform daily activities easily, as his/her training is centered more towards strength than aesthetic looks.
Carrying more muscle which perhaps is nonfunctional is detrimental to one’s health. You mean to say that all steroid users for bodybuilding purposes and individuals who train for sarcoplasmic hypertrophy are both presumably at risk. To qualify my views let me state Dr Mel Siff views on this topic. He states, “Research has found that hypertrophied muscle fibres need a significantly larger tissue volume to perform a given quantity of work. With the development of non-functional hypertrophy, the increase in muscle mass outstrips the development of the vascular system. This results in diminished nutrition and oxygenation of the muscle, slowing down of metabolic processes in the muscle and less efficient disposal of metabolic waste products from the musculoskeletal system (Zalessky and Burkhanov, 1981).”
What do we have to fathom from the above views of Dr Mel Siff? The vascular system also called the circulatory system is made up of vessels which carry blood and lymph through the body. The arteries are blood vessels that carry oxygenated blood away from the heart to the body. The veins are blood vessels that carry blood from the body back into the heart. Capillaries are tiny blood vessels between arteries and veins that distribute oxygen rich blood to the body. The lymph vessels carry lymphatic fluid (a colorless fluid containing water and blood cells). The lymphatic system helps to maintain and protect the fluid environment of the body by filtering and draining lymph away from each region of the body. Since non-functional hypertrophy effects the vascular system let’s ponder on the question and ask what is a vascular disease? Vascular disease is a condition that affects the arteries and veins. Vascular disease affects the blood flow either by blocking or weakening blood vessels, or by damaging the valves that are found in veins. Organs and other body structures may be damaged by vascular disease as a result of decreased or completely blocked blood flow. What maybe the effects of vascular diseases? I will mention the well known effects which are heart attack, angina, stroke, erectile dysfunction, etc.
Dr Mel Siff further states, “The importance of prescribing resistance training regimes which produce the optimal balance between hypertrophy and specific strength then becomes obvious. Thus, it is not only prolonged cardiovascular training which can be detrimental to the acquisition of strength, but multiple fairly high repetition sets of heavy bodybuilding or circuit training routines to the point of failure may also inhibit the formation of contractile muscle fibres.” It invariably states that bodybuilding style of training is detrimental in the formation of myofibrillar hypertrophy.
In addition, adaptation occurs more slowly in connective tissue (such as tendon and ligaments) than in muscle. An increase in non-functional hypertrophy (sarcoplasmic hypertrophy) can overstress these structures and damage them. Thus, excessive hypertrophy usually leads to slower muscle recovery after exercise, deterioration in speed and speed-strength as well as an increased incidence of injury.
Going by the above explanation, considerable emphasis should be provided to functional training . As stated before, this would involve a variety of movement. If we examine our lives as grown-ups, we realize that we lose the ability to do those activities which a child can do with ease. How do we improve on this? Not by performing some movements on a machine, but by performing movements which are natural to the body.
One should involve a variety of movement which includes lifting free weights such as dumbbell, barbell, and sandbag and also pushing and pulling movements. We are fortunate to have different training modalities at Ironcult such as prowler, sledge, yokewalk, tyre etc which all serve the above purpose. Last but not least, lifting heavy will serve us better as it increases REAL strength. Allow me to state what John Grimek had to affirm about heavy lifting. John Grimek(1910 June 17th-1998 November 20th) was one of the greatest bodybuilder with immense strength. He was able to squat over 400 pounds for reps in his late 60’s. He had said, “I feel if a man is going to spend some time developing his body he should do it the right way so whatever gains he makes will last him a lifetime.” ??? Grimek made the statement in a conversation in 1975 about training methods. He noted that muscles built by heavy training stay with you your entire life — whereas muscles that are merely “inflated” by pumping methods tend to “disappear” if you stop training for even a short period of time. The above statement by one of the greats of Irondom should provide us some food for thought.
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