Make your own sports drink
Sports drinks are really easy to make
- Not to mention a lot cheaper than buying expensive bottles in shops.
There are three main types of sports drinks; isotonic, hypertonic & hypotonic.
Each drink serves a different purpose depending on what type of training you are doing.
 HYPERTONIC DRINKS
Hypertonic drinks are used to supplement your
daily carbohydrate intake. They contain even
higher levels of carbs than isotonic and hypotonic
drinks.
The best time to drink them is after exercise as
they help your body to top up on muscle
glycogen stores. These are your valuable energy
stores. In very long distance events such as
marathons, high levels of energy are required.
Hypertonic drinks can also be taken during
exercise to meet the energy requirements.
However, it is advisable to only use them during
exercise alongside isotonic drinks to replace
fluids.
Make your own - You will need:
 400ml of squash
 One litre of water
 Pinch of salt
 Mix, cool and drink
 ISOTONIC DRINKS
They are designed to quickly replace the fluids
which are lost by sweating. They also provide a
boost of carbohydrates. The body prefers to use
glucose as its source of energy. Sometimes it is
better to consume isotonic drinks where the
carbohydrate source is a concentrated form of
glucose. They are commonly drunk by athletes,
especially middle and long distance runners, but
all professional sportspeople use them in their
daily training regimes.
Make your own - You will need:
Drink one: Fruit Academy
 200ml ordinary fruit squash
 800ml water
 A pinch of salt
 Mix them all together in a jug and cool down in fridge.
Drink two: Thirst Burst
 500ml unsweetened fruit juice (orange, apple, pineapple)
 500ml water
 Mix them all together in a jug and cool down in fridge.
Drink Three: Feelin' fruity
 50-70g sugar
 One litre of warm water
 Pinch of salt
 200ml of sugar free squash
 Mix, cool and drink
 HYPOTONIC DRINKS
Hypotonic are designed to quickly replaces fluids
lost through sweating. Unlike isotonic and
hypertonic drinks they are low in carbohydrates.
They are very popular with athletes who need
fluid without the boost of carbohydrate. Jockeys
and gymnasts use them regularly.
The best time to drink them is after a tough
exercise work out as hypotonic drinks directly
target the main cause of fatigue in sport dehydration - by replacing water and energy
fast.
Make your own - You will need:
 100ml of squash
 One litre of water
 Pinch of salt
 Mix, cool and drink
Reference:bbc.co.uk/sports
The importance of diet
Michael Hughes, the Sport and Exercise Physiologist, tells us the importance of diet in optimising your sporting performance.
Diet can be extremely important in terms of success in sport. It depends, to a point, on the sport which someone is participating in. If you're a s nooker player
then diet won't make a great deal of difference. However in most sports it is likely that optimising your diet will h elp to enhance sports performance.
 For sports where high levels of strength are a requirement then the diet must provide sufficient nutrients for the body to bu ild the muscle that is
required for good strength performance.
 In terms of endurance performance there need to be high levels of stored energy. This is normally helped by a diet that is relatively high in
carbohydrates. In endurance sports excess body fat will often be detrimental to performance.
In this case a delicate balance has to be made between taking in enough energy to allow for good general health but not taking in so much that the
energy that is taken in gets stored as fat. Elite performers are likely to benefit from body fat assessment and specific nutr itional advice.
 Although sportspeople often hear the message that a high carbohydrate diet is good, it should be pointed out that meals which contain large amounts of
carbohydrates (especially simple and sweet carbohydrates) will also cause fat storage. Consequently it is good advice for ath letes to eat smaller meals
than non-sports people but that they eat more frequently.
 The reactions which the body uses to provide it with energy are controlled by chemicals which are often made up of vitamins a nd minerals that the body
can only obtain from the diet. Consequently foods that are high in vitamins and minerals should be targeted in a sportsperson's diet.
It is usually not necessary for an athlete to take in more than the government's recommended daily allowances (RDA) for vitam ins and minerals.
Generally it is vital to ensure your diet is adequate in terms of its vitamins and mineral content. However, taking more vita mins and minerals than the
RDA is not thought to benefit performance.
 It is vital that hydration levels are always kept high. This is the case for athletes and non-athletes alike. The body is mostly water and even small
amounts of dehydration can have significant effects on performance (sporting as well as mental performance). High fluid level s in the body help to
protect against overheating but also provide the means (i.e. the blood) of transport for most substances in the body.
 Dehydration will lead to a reduced ability to exercise in the heat and will also lead to reduced mental skills, such as conce ntration and decision-making.
Water consumption is key to maintain optimal hydration but fluids such as quite -diluted fruit juice or even weak squash drinks can help to optimise
hydration. While exercising in the heat athletes are often weighed before and after a session so that the fluid that has been lost can be replaced
quickly.
The Facts on Water and Exercise
Whether you have taken up AARP's fitness challenge with Get Fit on Route 66 or Step Up to Better Health – or following your own fitness program, it is important to remember the role water
should play in your regular exercise regimen.
During physical activity the body loses water primarily through sweat, even in cold weather or in water. The body has several mechanisms to protect itself from the negative effects of dehydration,
but thirst does not occur until the person is already dehydrated!
The American College of Sports Medicine (ACSM) points out that as we get older, drinking enough water is especially important because with age our body is less able to regulate our
temperature, putting us at increased risk of heat-related illness. Age also affects our ability to stay hydrated during exercise and our ability to recognize when we need more water.
A key to successful workouts is keeping well hydrated before, during and after exercise. The length of your workouts, heat, humidity and the amount you sweat are all major considerations for
keeping your body in proper fluid balance.
Hydration Tips

Start hydrating early by drinking 1-2 cups of water in the morning

Keep a water bottle with you all day long

Drink before you get thirsty

Drink 1-2 cups of fluid 30 minutes before exercise

Drink ½ - 1 cup of fluid for every 15 minutes of exercise

Replenish fluids lost (2 ½ cups for every pound lost during exercise)

Keep drinking even after your thirst is quenched
Water vs. Sport Drinks
For exercise lasting under 45 minutes, water is your best choice. For the recreational athlete who may exercise 30-40 minutes per session, water is sufficient for hydration:

Water is easily absorbed

Water is the best choice to drink before moderate length exercise

Water is readily available and less expensive than sport drinks
Research suggests that for workouts consisting of at least 45 minutes of continuous exercise or high-intensity workouts of any duration – running, aerobics, biking and intense weight training – a
sports drink may be beneficial in delaying muscle fatigue by providing your body with additional energy:

Sport drinks will replenish fluids while containing a small amount of carbohydrates and electrolytes

A steady source of carbohydrates during prolonged exercise fights off fatigue and enhances performance by fueling the muscles

Studies show that a solution containing electrolytes and carbohydrates may be absorbed more quickly and helps to retain fluids consumed after prolonged intense exercise

The taste of a good sport drink may encourage you to keep drinking
Over-hydration
Drinking too much water can cause problems such as water intoxication and, although this is not something most of us have to worry about, it does happen among many exercisers and should
be something to be aware of. As the water content of the blood increases, the salt content is diluted; consequently, the amount of salt available to body tissues decreases, which can lead to
problems with brain, heart and muscle function.
Symptoms include:

Dizziness

Nausea

Apathy

Confusion
These symptoms can also be attributed to dehydration, so it is important to know your body and know how much you are drinking.
Remember that you can get your daily water requirements from sources other than pure water. Your cup of tea counts! Water is the main ingredient in all drinks – carbonated drinks, fruit juices
and even coffee. All these contribute to your daily fluid intake. Fruit and vegetables also have high water content, so proper nutrition is just as important.
Clean Drinking Water Is Essential
A Powerful Healing Substance!
Healthrecipes.com
"The Most Powerful Healing Substance Known To Man". The human body is primarily composed of water.
Water is not only beneficial but also vital to life -- only oxygen is more important to human survival.
Water plays an enormous role in how well our body functions. Simply put, the more fresh water we drink,
the healthier we become. Knowing all this, it never ceases to amaze me when I hear people saying they
"forget" to drink water. Would these people need a reminder to breathe? Water increases not only the
quality but also the length of our lives! Don't believe me? Let's take a closer look.
Water helps to:
 Relieve/Prevent: lower back pain, Chronic Fatigue Syndrome, headaches, migraines, asthma,
allergies, colitis, rheumatoid arthritis, depression, hypertension, cholesterol, hangovers, neck pain,
muscle pain, joint pain, bloating, constipation, ulcers, low energy levels, stomach pain, confusion
and disorientation.
 Maintain: muscle tone, weight loss, clear and healthy skin.
 Regulate: body temperature, remove toxins and wastes, cushion and lubricate joints, decrease
risk of kidney stones, protect tissues, organs and the spinal cord from shock and damage.
 Assist In: the digestion & absorption of food, and in transporting oxygen and nutrients to the cells.
There's no substitute for water!
Beverages that simply contain water aren't good enough. juice, soda, tea, coffee etc. counter the positive
effects of water; some, in fact, may also be unhealthy. For example, drinks containing caffeine stimulate
your adrenal gland and dehydrate and rob your body of important vitamins and minerals. Beverages
containing lots of sugars stimulate the pancreas, boosting your insulin levels and taking your body out of
its natural fat burning state. Sodas are a quadruple whammy. Colas, in particular, contain caffeine,
sugar, sodium and acid that could eat through a dime. Have you ever tried the household remedy to a
calcium and lime rusted toilet? Just let a bottle of soda sit in the toilet for a bit and presto -- a sparkling
toilet! I'm not saying that you should completely eliminate these drinks from your diet. However, you
may want to replace them with water whenever possible and at least keep them at a low to moderate
level.
Water and Weight Loss
Drinking water may be the most important piece to the weight loss puzzle. Water contains no calories,
fat, or cholesterol and is low in sodium. It is nature's appetite suppressant, and it helps the body to
metabolize fat. Current research shows that low water intakes yield an increase in fat deposits.
Conversely, a high water intake reduces the amount fat deposits. Without enough water, the kidneys
cannot function properly. As a result, some of their workload is pushed off onto the liver, in turn
preventing the liver from operating at peak levels.
How does all this tie into weight loss? Because metabolizing fat is a primary function of the liver, and
because the liver can't function at peak levels when taking on the added workload from the kidneys, less
body fat is metabolized and more is stored. This leads to either weight gain or reaching a plateau of
weight loss. When dieting, we restrict the calories we take in, to some degree. By doing so, we lessen the
total amount of water available to our bodies since about 30% of the average person's water intake
comes from the food they eat. This gives us even more reason to raise our water intake.
Water and Water Retention
The best way to beat bloating is to give your body what it needs. Lots and lots of water! I'm always
amazed to hear people say that they would rather not drink a lot of water because it "bloats" them or it
makes them "retain water." In fact, the opposite is true. These people are retaining water because
they're not drinking enough water! I'd be willing to bet that these people got their information from the
"local gym expert," or maybe they hired a "Personal Trainer" whose qualifications include a take-home
certification test, a chemically enhanced physique, and the valuable experience they received playing
high school football.
People, I beg of you, pay no mind to what I call "Gym Science." It will hinder your progress and possibly
injure you along the way! If you need advice, seek a qualified professional. (In a future article, I'll discuss
what makes a qualified professional.) Now, back to the scientific facts. The human body functions in a
"Primal Survival Mode" and it responds accordingly to anything it perceives as a possible threat to its
survival. If you deprive your body of ample amounts of water, you are threatening its survival. In
response, your body kicks into its "Primal Survival Mode" and holds onto every drop of water it possibly
can for future needs and purposes. This water is often stored in extra-cellular spaces and appears as
bloated hands, legs and feet.
If you're currently using or thinking of using diuretics to decrease water retention, think again. With
diuretics, the damage is two-fold. Not only is the "Primal Survival Mode" activated, where your body
hoards as much water as it can, but you are also draining your body of valuable vitamins and minerals!
Check with your health care provider & Nutritionist before you change medication! If you have long-term
water retention issues, you may be ingesting too much sodium (salt). Our bodies can only tolerate so
much sodium. Thus, the more sodium you take in, the more water your body will retain to dilute the
sodium concentrations. By simply cutting down on your sodium intake and drinking plenty of water, you'll
notice considerably less bloating. The water will carry the excess sodium along for the ride as it flows
through the kidneys.
Water and Metabolism
Water, also known as the body's solvent, regulates all bodily functions including the activities of
circulating and dissolving. Every enzymatic and chemical reaction of the body occurs in the presence of
water. Water also transports hormones, nutrients, oxygen and antibodies through the blood stream and
lymphatic system. In addition, our bodies' proteins and enzymes are more efficient in solutions of lower
viscosity (i.e., diluted), thus making drinking water a must.
Water and Digestion
Digestion of solid foods has to happen in the presence of large amounts of water so that proper digestion
occurs. Water and muscle tone Desired muscle tone can be maintained through adequate water intake.
Water not only helps the muscle achieve a better contraction, but it also prevents the sagging of skin that
sometimes follows weight loss. Finally, water maintains clear, young and healthy skin.
Water and Waste
During weight loss, the body has much more waste to expel in the form of metabolized fat. Since water
helps digestion and rids the body of waste, it only makes sense that more water is better.
Water and Constipation
When the body doesn't get enough water, it takes what it needs from internal sources. The colon is a
primary internal source. When this happens, constipation usually follows. Normal function commonly
returns along with proper hydration.
Water and Body Temperature
Water helps us maintain our body temperature through perspiration. Perspiration dissipates excess heat
and cools our bodies. Without water, this delicate balancing act of the body is disrupted.
Water and Asthma
Histamine is a major factor in regulating the way we use and distribute water. It also helps control the
body's defense mechanism. Asthmatics' histamine levels increase with dehydration, mobilizing their
body's defense mechanism to close down their airways. Knowing this, we can draw the conclusion that
asthma could be relieved through increased water intake.
Water and the Kidneys
Our kidneys remove wastes like uric acid, urea, and lactic acid to name a few -- all of which are dissolved
in water. When there aren't adequate amounts of water, these wastes aren't removed effectively and
kidney damage may result.
Water and Joints
Cartilage tissues between the vertebrae of the spine and at the end of long bones retain a lot of water.
Cartilage needs water for the purpose of lubricating the body's joints during movement. When the
cartilage is well hydrated, the two opposing surfaces glide freely and minimize damage to the joint
caused by friction. Conversely, dehydrated cartilage increases friction forces to the joints, resulting in
joint deterioration and pain.
Water and Back Pain
Minimizing back pain can be as simple as hydrating your body! The water stored in your spinal disc core
supports approximately 75% of the upper body's weight. Your spine is dependent upon the hydraulic
properties of water.
Water and Muscles
Muscles are primarily composed of water. Therefore, it's only logical to drink lots of water if you want to
have more muscle mass. Furthermore, water removes wastes from and transports nutrients to the
muscle cells, decreasing recovery time. Water also ensures that a proper muscle contraction can be
achieved so that the working muscle is properly exhausted. Finally, bodybuilders tend to ingest a lot of
calories, supplements and proteins, really taxing their kidneys in the process. Water takes some of the
strain off the kidneys.
Water and the Brain
85% of brain tissue is water. The brain is about 1/50th of the body's total weight and it uses about
1/20th of the body's blood supply. Dehydration causes energy generation in the brain to decrease. In
fact, studies have linked depression and chronic fatigue syndrome with dehydration.
Water and Migraines/Headaches
Dehydration is a major factor in causing headaches and migraines. In times of "heat stress" migraines
are often signs of dehydration. To further complicate the matter, dehydration brings on stress and stress
brings on dehydration.
Water and Pregnancy
Morning sickness is common in the first trimester of pregnancy. One reason for morning sickness is
dehydration. It's a signal being sent by the fetus and the mother's body to the mother. What's the
message? We need more water! When the mother isn't drinking enough water, she's dehydrating the
baby and herself. This a result of the mother being the provider of water to the fetus during the
intrauterine stage of cell expansion.
Don't obey your thirst!
The bodies "Thirst Reflex" is the last signal of excessive dehydration. By the time you become thirsty, the
damage has already been done. Don't wait until you're thirsty! Constantly drink throughout the day! How
much water should I drink? The non-active individual needs 1/2 oz. per pound of bodyweight, per day.
For the average American who weighs 160 lbs. that comes to ten 8oz. glasses per day. This is just an
average; you'll need to adjust these numbers to your activity level, environment, bodyweight, and diet.
How Much Water Should You Drink?
A Guide to Healthy Hydration suite101.com
© Venice Kichura
Apr 10, 2008
Although it's good to drink at least six eight-ounce glasses of water a day, there are other issues determining how much water you need. If you're overweight, drink more.
I’m sure you already know it’s important to drink water each day. However, how much is enough? Most diet programs recommend about six eight-ounce glasses a day. Although that’s good
advice, there are other factors that determine how much water you need.
If You’re Overweight
Not only will drinking more water help you lose those extra pounds, but it’s also mandatory if you’re overweight. If you’re overweight, drink an extra glass for every extra 25 pounds you’re
carrying. In other words, if you weigh 200, but should weigh 150, then add two more glasses of water to your daily intake.
Weather Conditions
Of course, you need to drink more water when it’s hot or humid simply because you lose body fluids through perspiration. In the winter you can also lose moisture due to heating indoor air so
don’t cut back when it’s colder outside.
High Altitudes
Living in higher elevations can trigger urination, as well as rapid breathing which can place more demand for fluid reserves. If you live in an altitude greater than 8,200 feet you need to drink more
water. How much more should you drink? That’s dependent on the amount of sweat you lose. If you work out a lot, then you’ll need more water.
Physical Activity
Again, the more physically active you are, the more water you need. According to a Health Encyclopedia newsletter , one glass of water for every 20 minutes of exercise is a good target.
However, this is additional to the recommended six to eight glasses you should be drinking each day. Drink about eight to 16 ounces (1-2 cups) before your workout and then drink another ½ to 1
cup of water following exercising. If your workout is long, then add another ½ to 1 cup every 15 to 20 minutes.
Spread Out Your Glasses
Rather than gulping down all eight glasses of water at one sitting just to get it over with, spread it out. If you’re afraid you’ll be living in the bathroom all day, do it anyway. True, at first you will
need to make frequent restroom visits. However, after awhile (a few weeks) you’ll be relieved to know that your bladder will make the needed adjustment as you’ll need to go less often. When
you do go, you’ll just have a greater amount to eliminate.
Can Other Liquids Be Substituted for Water?
You should not substitute other liquids for your daily water intake. Ironically, just drinking more coffee or soda can result in loss of water because it causes more urination. So for every cup or
glass of caffeine, replace it with a glass of water.
Red Flags for Dehydration
If you forget to drink enough water, your body has a way of letting you know, usually by discomfort. A few red flags may include headaches, heartburn, or other forms of bodily pain. Amazingly, if
your body retains too much water, it’s another sign you’re not getting properly hydrated.
Water Bottle Safeguards
Recently, there’s been some concern regarding the safety of plastic water bottles. Be sure to clean reusable water bottles thoroughly, using dishwashing soap and hot water. If you re-use a bottle
that was filled with a drink containing sugars you run a higher risk of bacterial and fungal growth. Therefore, it’s a good idea to immediately drain, rinse and clean your bottle after exercising.
After you’ve establish a good water drinking routine it won’t be so difficult. Even if you don’t like water, just do it anyway. The health benefits of being properly hydrated are well worth it.
Drink Water for Your Body's Health
How to Hydrate and Replenish Fluids Using the Replacement Theory
© Sara E. Lewis
Sep 9, 2007
While we spend a lot of time worrying about the nutritional content of the food we eat, many of us don't pay a proportionate amount of attention to getting enough fluid.
When it’s hot – and even when it’s not – remember that you need to drink water even if you only plan to lounge by the pool. Since the human body is 60% water by weight, this logic should be as
clear as a glass of the cold elixir itself.
How the Body Uses Water
As the body’s dominant chemical, H20 plays a part in every bodily system. Water washes through organs to bring nutrients to cells and moisture to tissues. It flushes out wastes and toxins. When
the body runs low on water, a condition known as dehydration sets in to sap energy and make you tired. Dehydration can cause headaches, muscle weakness and lightheadedness. Many of the
aches and pains that we feel are often symptoms of dehydration. A few glasses of water could make us feel better in no time.
We lose water when we breathe, sweat, urinate or have bowel movements. Additional water is lost with exercise or strenuous activity, and, when we're sick, in vomiting and diarrhea. If fluids that
we take in do not replace water that is expelled, then we feel bad. How bad we feel and whether or not dehydration becomes life-threatening depends upon how out of balance the outtake and
input of fluid becomes.
Replacement Theory
Most of us have heard that 8 glasses of water a day is recommended to ensure balance, but 8 glasses may be too much for some and not enough for others. The 8-glasses rule was calculated
based upon areplacement theory.
The theory assumes that the average adult’s urine output is 1.5 liters a day and that he or she loses another liter of water breathing, sweating and defecating. Since the water in food generally
includes 20 percent (one-fifth) of total fluid intake, an adult must drink 2 liters of water or a little more than 8 cups a day. The 8 glasses a day model doesn’t take into account individual health,
activity level or environmental conditions.
A better way to tell whether you are drinking enough water is to pay attention to what your body is telling you. First and foremost, you should drink enough so that you never feel thirsty.
Thirst is like the emergency warning light that goes off to tell you that something is wrong. If you wait until you are thirsty, it is too late and you are probably already heading to the couch to lie
down because you have a headache, are tired, and feel lightheaded. Second, you should be urinating one to two liters of colorless or slightly yellow urine a day.
Hydration During Exercise
The Centers for Disease Control suggest that you get active, and that during your physical activity, whether it is walking, hiking, softball or any other sport, you drink plenty of water to replace the
additional lost fluids. Their recommendation is at least eight to ten 8-ounce cups per day.
The more you exercise, the more you need to keep the water coming. The Mayo Clinic says that an extra 1 or 2 cups of water a day should suffice if you walk or bike for an hour. If you are
paddling in your kayak for 3 hours or training for a marathon, though, you will probably need more, which varies depending upon how much you sweat. 2 or 3 cups may be fine unless it is
exceptionally warm. Long sessions of intense exercise call for the addition of a sports drink that replaces sodium lost in sweat.
Fluid can also be replaced at a rate of 16 ounces per pound of weight lost during exercise. Weigh yourself immediately before and after strenuous exercise to see how much weight you lost. It is
important to note that some diseases impair body fluid loss, so you may need to correct you calculation of replacement fluid intake.
Water Replacements
Water is the best bet for replacing the water you use, but many fruits and vegetables are high in water content. Even milk, juice, and beer contribute to your fluid intake total, but alcohol and
caffeinated products cause water loss and should not be a major portion of your intake.
Make it a routine to drink a glass of water with each meal and between meals. Drink more before, during and after exercise. The Centers for Disease Control suggest that you drink a glass of
water before you get moving, and drink another half cup every 15 minutes that you remain active.
While drinking too much water may be a concern for endurance athletes, the Mayo Clinic Web site states that, “drinking too much water is rare in healthy adults who consume an average
American diet.” If you have concerns about the correct intake of water, consult your doctor to determine what is best for you.
My Muscles Hurt During Workouts
When Exercise Causes Discomfort
© D.E. Stanelli
Jul 10, 2007
There are many advantages for trainees engaged in progressive exercise. But sometimes muscles have to hurt a little when reaching higher fitness goals.
Most everyone who exercises regularly has experienced muscle soreness during or immediately following an intense workout. Although soreness during exercise sessions is annoying, it is
inevitable to some degree.
Instant Soreness When Getting Into Shape
Progressive training shouldn’t be undertaken to deliberately inflict pain upon oneself. Exercise should be taken only slightly beyond the comfort zone and never to the point of absolute pain. But,
undoubtedly there are occasions when muscle soreness becomes part of the experience for trainees at all fitness levels.
One key type of muscle pain experienced during or soon after exercise is called acute muscle soreness. Intense repetitive movements can cause soreness to muscles most directly involved in an
exercise. This form of muscular soreness is temporary not chronic and usually subsides immediately or about one hour following exercise.
How Do I Know If My Muscle Soreness Is Acute?
Acute muscle soreness generates peculiar sensations in muscles under tension. Sensations may be present in the form of a progressively unpleasant burning, tingling, heat or some other
discomfort. If the exercise motion causing the pain is continued at the same or greater intensity, discomfort increases to the point where the exercise must be halted until the muscles are rested.
Causes of acute or immediate muscle soreness are thought to be induced by diminished blood flow to active muscle tissue along with an accruement of metabolic by-products. The by-products
that generally accumulate are lactic acid, hydrogen ions and/or other waste substrates associated to muscle metabolism at the cellular level.
This is why it's especially important to cool down and not abruptly halt bodily movement following intense exercises. Cool downs enable lactic acid to better circulate into various tissues for
energy production thereby reducing discomfort within working muscles.
Built-In Protection Against Muscle Injuries
Some types of soreness during workouts result from over-stretching muscles. Stretched muscles activate sensory neurons that communicate with the spinal cord thereby creating a phenomena
called stretch reflex. The reflex helps the body control movement by forcefully contracting a muscle to counteract and protect against over-stretch injuries.
Too much tension generated by muscles cause sensors in tendons to activate. Trainees engaged in forceful exercises could do extreme damage to tendons and muscles in the form of tears and
strains if sensors such as the golgi tendon organ (GTO) were not monitoring force. GTO suppresses the tension produced in the main muscles at work (agonists) by stimulating opposing muscles
forces referred to as antagonists.
Handling The Pain By Applying Overload To My Workouts
In order for training adaptations to occur, an exerciser’s body carries out numerous physiological actions in response to exercise related stress. These actions or healing phases, which may also
contribute to sensations of immediate muscle soreness, help the body progress toward higher fitness levels.
As a result of healing, muscles remodel and become more efficient. Weaknesses decrease and exercise tolerance improves enabling trainees to postpone immediate muscle soreness while
performing exercises that previously caused pain at the same or lower intensity.
The overload principle states trainees must exercise against a resistance or intensity greater than usually encountered to progress in terms of strength, muscle size and endurance. But
increasing levels of intensity can lead to acute muscle soreness. Hence, progressive exercise tends to present a paradox in that continuous training success inherently warrants occasional bouts
of muscle soreness.
Dr. Fred Hatfield, Co-Founder and President of the International Sports Sciences Association (ISSA) states, "If you use the same amount of resistance or intensity for the same exercises every
workout, there will be no improvement beyond the point one’s body has already adapted." In other words, people interested in reaching exceedingly higher fitness goals must gradually intensify
exercises, which undoubtedly will produce various degrees of muscle soreness.
For additional information on acute muscle soreness please read Acute Muscle Soreness by Paige Waehner, CPT and Delayed Onset Muscle Soreness by Michael Ross, MSEd, PT, OC.
References:
Hatfield, F. (1996). Choosing the Best Training System, Fitness the Complete Guide, 137 - 138.
Hatfield, F. (2004). Muscle Soreness, Fitness the Complete Guide, 415.
Mackinnon, L. (2002). Muscle Damage and Muscle Soreness, Exercise Physiology, 35 - 36.
The copyright of the article My Muscles Hurt During Workouts in Fitness is owned by D.E. Stanelli. Permission to republish My Muscles Hurt During Workouts in print or online must be
granted by the author in writing.
The Benefits of Interval Training
Get a Great Workout with This Exercise Technique
© Shelley Donohue
Nov 2, 2008
Interval training is very popular right now and for good reason. It is an effective training technique for both beginner exercisers and advanced athletes.
Labeled originally in Sweden as “fartlek training” which translates to "speed play", interval training has been used for decades to train for sports, burn calories, increase endurance and spice up a
boring workout routine. It can be an effective tool in all exercise programs.
What is Interval Training?
Interval training is a type of workout that involves periods of high intensity exercise mixed with periods of lower intensity movement. For example, an interval workout on a treadmill might consist
of sprinting for two minutes with one minute of active rest consisting of jogging or walking depending on the athlete. This would be a 2:1 interval. Active rest means continuing to do the activity at
a more relaxed pace while still moving.
What About That Ratio?
The ratio used isn’t all that important. Varying it may even be beneficial. What is important is customizing it to the individual exerciser. Beginners may need a greater rest or recovery ratio, such
as 1:3, 1 minute of work followed by three minutes of active rest. A more advanced athlete who uses intervals for sport specific training would choose a shorter rest period. A 1:1 ratio might be
more appropriate for a well-trained athlete, depending on what he is training for.
The work phase of the ratio should be intense enough that the exerciser is out of breath; this will vary depending on the individual’s fitness level. The recovery phase should not be so long that
the exerciser’s heart rate returns to a resting level. If this happens, the recovery phase needs to be more intense or shorter.
When designing an interval program, the following should be taken into consideration:
 The fitness level of the exerciser

How many times the interval will be repeated

Intensity or speed of work interval

Intensity of recovery interval

Length of work interval
 Length of recovery interval
What are the Benefits?
The benefits of interval training are many. Interval training incorporates both the aerobic and anaerobic conditioning systems. The rest periods allow the exerciser to recover, then push himself
again, which is excellent training for many stop and go types of sports such as soccer, baseball and racquetball.
Intervals can be used to improve endurance, cross train to avoid over-use injuries and burn a higher amount of calories in a shorter time period.
The great thing about interval training is it can be done with most any kind of training, at any level, with any work to rest ratio. Swimmers can increase speed, and then slow down, as can runners,
walkers, bicyclists, and Stairmaster experts. Beginners can do intervals in a zone that is comfortable and make great improvements. Athletes use this kind of training to increase speed and
endurance.
Sources:

The New York Times: A Healthy Mix of Rest and Motion.May 3, 2007

ACE.com.Interval Training
Water
During physical activity the body loses water primarily through sweat, even in cold weather or in water.
A key to successful workouts is keeping well hydrated before, during and after exercise.
The length of your workouts, heat, humidity and the amount you sweat are all major considerations for keeping your body in proper fluid balance.
Hydration Tips

Start hydrating early by drinking 1-2 cups of water in the morning

Keep a water bottle with you all day long

Drink before you get thirsty

Drink 1-2 cups of fluid 30 minutes before exercise

Drink ½ - 1 cup of fluid for every 15 minutes of exercise

Replenish fluids lost (2 ½ cups for every pound lost during exercise)

Keep drinking even after your thirst is quenched
How to maintain fluid levels
Start as you mean to go on, with a glass of water when you wake.
Find time to make yourself regular drinks during the day - don't forget that tea, coffee and juices can count. Just watch out for the amount of sugar consumed in some soft drinks.
Keep a bottle of water in your bag, as it's a convenient way of providing fluid if you're travelling or exercising.
Get into the habit of having a glass of water with every meal.
The sensation of thirst is not triggered until you're already dehydrated, so it's important to drink before you get thirsty.
Increase your intake of fresh fruit and vegetables, as they have a high water content.
Water vs. Sport Drinks
For exercise lasting under 45 minutes, water is your best choice. For the recreational athlete who may exercise 30-40 minutes per session, water is sufficient for hydration:

Water is easily absorbed

Water is the best choice to drink before moderate length exercise

Water is readily available and less expensive than sport drinks
Research suggests that for workouts consisting of at least 45 minutes of continuous exercise or high-intensity workouts of any duration – running, aerobics, biking and intense
weight training – a sports drink may be beneficial in delaying muscle fatigue by providing your body with additional energy:

Sport drinks will replenish fluids while containing a small amount of carbohydrates and electrolytes

A steady source of carbohydrates during prolonged exercise fights off fatigue and enhances performance by fueling the muscles

Studies show that a solution containing electrolytes and carbohydrates may be absorbed more quickly and helps to retain fluids consumed after prolonged intense
exercise

The taste of a good sport drink may encourage you to keep drinking
reference:www.bbc.co.uk/health