2/11/2013 0 Comments Recommended protein intakesIt has been argued that physically active individuals need more protein than is currently recommended. Antonio (2008), p.255-256 gave some guideline for the recommended daily allowance (RDA) (grams of protein/kg body weight/day) for protein for sedentary adults as well as physically active individuals.
Sedentary (adult) – 0.8 Recreational exerciser (adult) – 1.0-1.4 Resistance-trained (maintenance) – 1.2-1.4 Resistance-trained (gain muscle mass) – 1.4-1.8 Endurance-trained – 1.2-1.4 Intermittent, high intensity training – 1.2-1.8 Weight-restricted sports – 1.4-2.0 Adapted from Williams (2005) and other sources as cited in Antonio (2008) References: Antonio, J., Kalman, D., Stout, J. R., Greenwood, M., Willoughby, D. S., & Haff, G. G. (Eds.). (2008). Protein. In A. Ziegenfuss,T.N. and Landis, J. (Eds.), Essentials of sports nutrition and supplements (pp. 255-256). Chapter Humana Press. Williams MH. Nutrition for Health, Fitness, and Sport. 7th ed. New York: McGraw-Hill; 2005
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Skeletal muscle is approximately 72% water, 22% protein, and 6% fat, glycogen, and minerals. One pound (~ 0.45g) of muscle tissue contains ~ 100g of protein. In order to gain 1 lb of lean mass per week, an athlete would have to ingest an extra 14g of protein per day (100g/7 days). This calculation seems easy but in practice, it is not that simple. Most experts believe that the single most important factor in gaining lean mass (along with resistance training) is to consume a hyperenergetic or excess calories diet. The individual should consume an additional 200-400 kcal/day (3-5kcal/kg/day) above maintenance requirements in addition to consuming the extra protein intakes as recommended.
References: Antonio, J., Kalman, D., Stout, J. R., Greenwood, M., Willoughby, D. S., & Haff, G. G. (Eds.). (2008). Protein. In A. Ziegenfuss,T.N. and Landis, J. (Eds.), Essentials of sports nutrition and supplements (pp. 259). Chapter Humana Press. 2/11/2013 0 Comments The Bracketing techniqueApplication of this technique:
Performs the sports movement with lighter-than-normal and/or heavier-than-normal implements. Example using a shot-putter: 1) Trains with an extra heavy shot - Develops greater-than-normal forces during the accelerative movement 2) Trains with a lighter shot - Develops more speed and acceleration With these 2 types of training combined, he is able to optimize his throwing power (force and velocity) when he uses back the competition shot. You can often see this technique being used in powerlifting and olympic weightlifting. 2/11/2013 0 Comments Tabata methodTabata training method
Tabata training method (Tabata) was founded in Japan by Izumi Tabata. He conducted tests on two groups of athletes; comparing moderate high intensity training with high intensity intermittent/ interval training. Results Moderate high intensity training - 70% of maximal oxygen uptake (VO2max) - 5 days/week, 60 minutes/session - Only improved their aerobic system - Little to no increase in their anaerobic system High intensity interval training (HIIT) - 170% of VO2max - 5 days/week, 7-8 sets of 20-s exercise with a 10-s rest between each bout - Improved both anaerobic and aerobic systems significantly Conclusion: Tabata training in the form of HIIT may be a more efficient and effective way to improve cardiovascular endurance compared to traditional cardiovascular exercise in the form of continuous training. Application: Any exercise can be incorporated into the Tabata training. Personally, I would recommend performing cardiovascular exercises or multi-joint strength exercises to achieve maximum results. The basic outline of the Tabata training method is as follows: • 4 minutes long in total • 20 seconds of intense (all-out effort) training • 10 seconds of rest • Total of 8 intervals or rounds References: Tabata I, Nishimura K, Kouzaki M, et al. (1996). "Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max". Med Sci Sports Exerc 28 (10): 1327–30 Tabata I, Irisawa K, Kouzaki M, Nishimura K, Ogita F, Miyachi M (March 1997). "Metabolic profile of high intensity intermittent exercises". Medicine and Science in Sports and Exercise 29 (3): 390–5 2/11/2013 0 Comments Training intensityWhen designing a training programme, intensity is a key factor to the success of the programme. Therefore, it is crucial to adjust the intensity accordingly to your training needs. Training intensity interacts closely with the volume and frequency. Generally, the higher the intensity, the lower the volume and frequency. This logic applies to both anaerobic and aerobic endurance training.
In anaerobic training (i.e. resistance training), intensity is commonly measured by the training load. The higher the load, the higher the intensity. There are 2 methods to measure intensity or load. Method 1: 1-repetition maximum (1 RM) method - the largest amount of weight that can be lifted for only 1 repetition. Method 2: Repetition maximum (RM) method - the greatest amount of weight that can be lifted for a specific number of repetitions. In both methods, the assumptions are that proper technique is used through the lift and the lifter provided a maximal effort. For example, if the lifter can perform more than 10 repetitions with proper form but instead choose to stop at 10 repetitions, then it is not the lifter's true 10RM. Or the lifter could lift more than 60 kg for 10 repetitions but choose to lift only 60 kg; then again it is not the true 10RM. Lifting 100% of 1 RM would mean that the lifter is performing at 100% of his/her intensity, meaning the lifter would reach temporary muscular fatigue/failure after performing only 1 repetition. By adjusting the repetitions performed, the lifter is able to adjust the intensity accordingly. The closer the load is to 1 RM, the repetitions would become lesser and vice-versa. There are several guidelines and methods on the correlation between intensity and repetitions, testing and estimating the 1 RM. It can be found on various resources such as online site of ExRx.net and "Essentials of Strength Training and Conditioning". Reference Website of ExRx - Exercise Prescription. Retrieved from http://exrx.net/Testing.html Baechle TR, Earle RW, Wathen D (2008). Essentials of Strength Training and Conditioning, 3rd edition: pg 392-405. 2/11/2013 0 Comments Mini-circuitsCircuits are an excellent method to improve your fitness and burn fats. I use a type of circuit which I called Mini-circuit on myself and clients. Instead of having multiple stations, you concentrate on performing 2 exercises in a sequence as fast as possible. I feel that it allows you to have better focus and effort rather than performing multiple exercises. Since there are only 2 exercises, you can try more challenging exercises.
Sample of a mini-circuit Exercise A - Upper body exercise x number of reps Exercise B - Lower body exercise x number of reps
For more info on how to utilize it accordingly, please check out my 3 training concepts in an earlier post. 2/11/2013 0 Comments Complex part 3Complex #3 1) Hang snatches x 6 2) Back squats x 6 3) Push presses x 6 4) Overhead squats x 6 Perform between 5-8 reps using a barbell. Use a weight that you can perform for that particular rep range for all the exercises. 2/11/2013 0 Comments Complex part 2Complex #2 1) Bentover rows 2) Hang clean and presses 3) Stationary alternate leg lunges 4) Good mornings Perform between 5-8 reps using a dumbbell or barbell. Use a weight that you can perform for that particular rep range for all the exercises. 2/11/2013 0 Comments Complex part 1Complexes are a great conditioning tool to replace traditional cardio or even conventional circuit training. It can be sport-specific or just for general fitness. For more info, please click here. I have come up with my own complexes which I use for my clients. Below is one of my complexes that I use. Complex #1 1) Bentover rows 2) Romanian deadlifts 3) Upright rows 4) Front squats 5) Overhead presses Perform between 5-8 reps using a dumbbell or barbell. Use a weight that you can perform for that particular rep range for all the exercises. 1/11/2013 0 Comments Pull-upsTypes of grips
Grip stances
2. Chin-up – chin over the bar 3. Chest-up – chest touches the bar 4. Muscle-up – upper body over the bar. It is recommended to use a false grip in order for you to go into a dip position before pushing yourself up For a start, you should start from type 1 first beforeadvancing to type 2, depending on your proficiency level. However, if you wantto perform a muscle-up, you have to be able to do the first 3 typescomfortably. A general guideline is that if you can perform 10 repscomfortable, it is time for you to advance to a more challenging exercise. For more advanced warriors, you could perform a few or alltypes to challenge yourself and for variety sake. |
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March 2017
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