The Health Fitness Project Pioneers of Affordable Health

Nutrition and Exercise Basics

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BY DANIEL SALCUMBE CERTIFIED PERSONAL TRAINER AUTHOR AND FOUNDER OF THE HEALTH FITNESS PROJECT

COPYRIGHT THE HEALTH FITNESS PROJECT 2012

Nutrition
The Basics
What to eat and when to eat it is one of the biggest questions in the health and fitness industry. Trying to understand what is good for you and what is bad for you can be very confusing when you consider how bombarded we are with contradicting advertisements and scientific studies. I believe that a good decision is based on knowledge and personal experience. Im here to provide you with the knowledge so that you can combine it with your own personal experience to make the best nutritional decisions possible. Continue reading for a brief, easy to understand overview of proteins, carbohydrates, fats, vitamins and minerals...

S ECTION 1

3. 4. 5. 6. 7. 8. 9.

Aspartic acid Cystein Glumatic acid Glutamine Glycine Proline Serine

Proteins, Carbohydrates and Fats

Proteins..... 2 Carbohydrates..... 3 Fats..... 3

10. Tyrosine Nutrients are used to repair and build tissues for the body. Different organisms have different methods of obtaining nutrients. Animals take in nutrients from food while plants take them in from the air and soil. Nutrients that are required in large quantities are called Macro Nutrients, which consist of three main components-Proteins, Carbohydrates and fats. ! Essential Amino Acids are not produced by the human body. They are consumed through food. Absence of any one of these amino acids will result in degradation of body muscles and proteins hampering the body's overall development. The Essential Amino Acids are: 1. 2. 3. 4. 5. 6. 7. Arginine Histidine Isoleucine Leucine Lysine Methionine Phenylalanine

Proteins
Proteins consist of organic compounds called amino acids. They are responsible for almost all cellular process in an organism. The biological activity of the protein is determined by t h e c h e m i c a l p r o p e r t i e s o f i t s a m i n o a c i d s .! ! The human body can produce 10 of the 20 amino acids (that make up proteins) required. They are: 1. 2. Alaline Aparagine

8. 9. 10.

Threonine Tryptophan Valine

Fats
Fats are a wide group of organic compounds that are generally soluble and insoluble in water. Men require 3% of essential body fat while women require 9%. Fats can be consumed from animal food products like butter, cream, fish oil, meat and milk, while peanuts, coconuts, soya bean, cocoa butter and olive oil are good sources of fat from plants. ! Saturated Fats ! Saturated fats are mostly consumed from animal products like dairy, eggs and meat. But they are also found in some plant food supplements such as palm, coconut and kernel oils. Excess of saturated fats in the body raise cholesterol levels and can lead to various health problems. !

Carbohydrates
Carbohydrates consist of compounds made up of sugars. They are needed for the proper functioning of muscles, kidneys, brain and heart. Carbohydrates can be consumed through grains, vegetables, dairy and fruits. Daily calorie intake should consist of 65% of carbohydrates. ! Sugar ! Glucose, Fructose, Lactose and Sucrose are sugar contents that are present in carbohydrates. The sugars break up in the body to become Glucose. The glucose nutrient provides the body with energy and metabolism it needs. Sugar content are found in many natural foods like fruits, vegetables, nuts and d a i r y p r o d u c t s .! ! ! Starches ! ! Starches can be considered as complex sugars that go through a few more steps to become Glucose. Some of the edible sources of starches are grains, potatoes and cereal.

Unsaturated Fats

Essential Fatty acids are not only required for fuel but also for biological processing. They contain two types of essential fatty acids; Monounsaturated fats and Polyunsaturated fats.! Monounsaturated fats are found in edible vegetable oils and nuts and are known to lower cholesterol levels in the body.

Polyunsaturated fats are found in soybean, sesame, corn, cottonseed and safflower oils. The fats are also known to reduce bad cholesterol levels.
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! A healthy diet improves and maintains general health. Food taken in the right quantities will not only increase the body's metabolism but also help in avoiding many health problems. Download for free at thehfp.com

S ECTION 2

Riboflavin (Vitamin B2) Thiamin (Vitamin B1) Pantothenic acid (Vitamin B5) Niacin (Vitamin B3) Biotin (Vitamin B7) Vitamin B6 Folic acid (Vitamin B9) Ergadenylic acid (Vitamin B8) Cyanocobalamin (Vitamin B12)

Vitamins and Minerals

Micro-nutrients..... 5 Macro-minerals.... 6

Micro-nutrients
Micro-nutrients are needed in very small amounts in the human body. The nutrients are more commonly known as 'vitamins and minerals'. Micro-nutrients are not produced by the human body and need to be consumed through food. ! Vitamin A Retinol Retinol is the entire Vitamin A molecule that helps in several important functions in the body. It helps in normal reproduction of cells and good vision development. Green leafy vegetables, fruits, meat, eggs and dairy are good providers of Vitamin A. Vitamin B Complex Vitamin B Complex refers to all the vital vitamins that are soluble in water.

Each component of Vitamin B complex has a different task. Vitamins B1, B3 and B2 help in energy production. Vitamin B9 and B12 help in cell division and Vitamin B6 is important for amino acid metabolism. Food like grains, vegetables, fruits, legumes, meat, egg and dairy contain B complex vitamins. Choline Choline functions in improving memory and muscular controlling. It is found in sources like eggs and fatty meats. Vitamin C (Ascorbic acid) Vitamin C functions in the repair and growth for tissues all over the body. It can be consumed through foods like broccoli, tomatoes and citrous fruits. Vitamin D
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Vitamin D can be absorbed into the body through exposure of the skin to sun light. It is good for bone development and body growth. Other sources include meat, milk and fish. Vitamin E Vitamin E functions as an antioxidant and protects the body against disease. It is found in food sources like corn oil, safflower oil, soybean and margarine. Vitamin K Vitamin K is vital for healthy bone build-up and for normal blood clotting in the body. Beef, liver, broccoli, spinach and cabbage are some of the foods that are rich in Vitamin K. Carotenoids Carotenoids are a group of fat soluble nutrients that produce colours in foods like carrots, tomatoes and pumpkin. Red, orange and yellow vegetables include carotenoids and are strong antioxidants that can help prevent some forms of heart diseases and cancer.

Chloride Chloride is needed to maintain normal functioning of your organs, cells and fluid levels. It is found in sea salt. Magnesium Magnesium controls more that 300 chemical reactions and normal body functions. It is found in foods like whole grains, vegetables, nuts, meat, and dairy products. Phosphorus Phosphorous provides strength and development to teeth, bones and skeleton. Foods like meat, milk, eggs, poultry and fish have phosphorous content in them. Potassium Potassium helps in muscle control and maintaining blood pressure. It is found in bread and cereals, dairy products, fish and unsalted nuts. Sodium Sodium helps balance the water and electrolyte levels in the body. It is mostly consumed by edible salt or cooking salt. Iron Iron is required for the production of the red-blood cells and in the distribution of oxygen in the body. Foods like red meat, egg yolks, leafy green vegetables and beans are rich in iron content. Download for free at thehfp.com
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Macro-minerals
Macro-minerals are required in large quantities in the human diet. The following are some of the macro-minerals required by the body and their food sources: Calcium Calcium helps bone development, stabilises blood pressure, normals brain function and blood clotting. They are found in dry fruits, dairy products, green leafy vegetables and fish.

S ECTION 3

Caffiene
The claims A mental stimulant that improves focus during training. Boosts strength and endurance.

Supplements
Caffeine..... 7 CLA.....8 Creatine..... 9 Glucosamine..... 11 L-Carnatine.....12 Omega 3, 6 and 9..... 13 Whey Protein..... 14

How caffeine works Caffeine is a nervous system and metabolic stimulant. It works by encouraging the release of adrenaline, the body's flight or fight hormone. Adrenaline then forces the body to exe r t i t s e l f e xc e s s i ve l y while improving wakefulness, faster and clearer f l o w o f t h o u g h t , i ncreased focus, and better general body coordination. Research Scientists from the University of Nebraska-Lincoln reported that weight-trained men who took a caffeine supplement one hour pre-workout increased the number of reps they could complete on the bench press using 80% of their one-rep maxes. However, it's important to note that caffeine does not have a direct effect on muscles, instead, it influences the central nervous system [CNS] to increase your pain threshold, so it's easier to push through those final reps, extra sets and last treadmill interval.

The definition of a supplement is "something that completes or enhances something else when added to it." While many people use supplementation as a means of maintaining general health, there's a lot of strong evidence that certain supplements can enhance sports performance.

A 2008 study by Indian researchers also found that when subjects consumed 2, 4 or 6 mg of caffeine an hour before training, their muscle strength and endurance increased with larger doses. Caffeine also has a positive effect on fat burning by increasing lipolysis (the breakdown of fat). This in turn raises the body's temperature and therefore the amount of calories you burn. Caffeine also increases glucose uptake from the blood into the muscles, and faster glycogen recovery means shorter recovery time and more energy for your next workout. Side effects of caffeine Although there seems to be many benefits from using caffeine as a supplement, there are also a lot of negative side effects when caffeine is over consumed. Such side effects include insomnia, jitters, anxiety, restless leg syndrome, muscle twitching, and in severe cases, rambling thoughts and speech. How much caffeine? Some research suggests extremely high doses equal to 4-6 cups of coffee but more recent research has shown that smaller doses can have the same effects (this contradicts the 2008 study in India). 1 cup of coffee (70-120mg caffeine) pre-workout is the recommended dose. My opinion Use it. As long as you're not chugging it down like you're quenching your thirst after a Jacobs cracker eating contest, caffeine can be beneficial. Remember that you'll develop a tol-

erance so it might be a good idea to taper your caffeine intake. For example, drinking coffee ONLY before workouts.

CLA - Conjugated Linoleic Acid

The claims Builds muscle, burns fat, boosts metabolism and boosts immune system.

How CLA works There has been a lot more research regarding the effects of CLA on cancer cells than research about CLAs fat burning, muscle building benefits. It's for this reason that scientists aren't exactly sure how CLA works. Despite the lack of research, the studies that have been done are very promising. CLA appears to directly affect adipocytes, which are sites in the body responsible for fat storage and skeletal muscle cells and are the primary sites of fat combustion. It has been proposed that fat reduction by CLA involves inhibition of fat storage in adipocytes coupled with elevated b-oxidation in skeletal muscle. An overall increase in skeletal muscle tissue may be mediated at least in part by way of the inhibition of immune-induced catabolism (in other words, it prevents muscle break down. More lean muscle means more fat burned). Research Thirty-five studies have been conducted using CLA in humans. The studies investigated the effects of CLA on weight management. These studies, which vary widely in CLA dose
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and duration, show the most significant effect of CLA on weight management is on body composition, a reduction in total body fat and an increase in lean body mass (90 g fat loss/week which is equivilant to 1lb/5 weeks). Another study found that CLA increases lean body mass by 1% per week. That, coupled with the fat loss, improves the body's fat to muscle ratio and therefore increases it's metabolic rate. Side effects of CLA A small group of scientists believe that CLA has a negative effect on insulin resistance, which can lead to diabetes and an increase in oxidative stress (oxidative stress is a negative imbalance of oxygen which can have toxic effects). In another study CLA produced a 32% increase in biliary cholesterol concentration, which increases the chance of gallstone formation. How much CLA? The daily limit for CLA seems to be around 3.2g. There is clusive evidence that suggests any more than this will have any extra benefit. Every body is different so start (around1.5-2g) and increase if there are no effects within weeks. My opinion The studies regarding CLA as a muscle building supplement are very weak in evidence, so if you're thinking of using CLA to bulk up, I wouldn't bother. However, CLA for fat burning seems to be a very good idea. Even a year long course of CLA has been shown to have no adverse side effects so CLA could help if you've hit a fat burning plateau. But remember, there's no substitute for exercise and a healthy diet. Yet again I have connot low 2-3

to give credit to Monster Supplements as a supplier for this one. They have some good 5* reviews and Monster Supplements somehow sell the leading brands cheaper than anyone else.

Creatine
The claims Increases in strength, endurance, muscular size and even mental focus. How creatine works To fully understand how creatine works you'd need to read and understand the energy systems (which you can do here). But for those of you who are time restricted, creatine is another substance your body calls upon to produce energy. Your body has it's own store of creatine within the muscle which provides a 3-15 second burst of energy. Therefore ingesting creatine will increase the supply and lengthen the duration of this energy burst, making creatine ideal for sports involving short but maximal bursts of energy, like powerlifting, sprints and bodybuilding. Research In 1912, researchers Otto Folin and Willey Glover Denis, from Harvard university, found proof that ingesting creatine can dramatically boost the creatine content of the muscle. Since then there has been scientific evidence showing that short term creatine use can increase maximum power and performance in high-intensity anaerobic repetitive work (periods of work and rest) by 5 to 15%. Studies regarding muscular en9

durance have been less promising. Probably because endurance sports utilise different energy systems. Studies regarding muscular hypertrophy have been conclusively positive. Although much of the research shows that the hypertrophy is due to water retention, the increase in muscle size stimulates satellite cells within the muscle. This increased creatine stimulates the satellite cells to "give" the muscle fibres more nuclei, which in turn speeds up the recovery of damaged muscle fibres leading to a speed up in the coveted muscular hypertrophy. Creatine has also been shown to improve cognitive ability and mental focus which can be especially important for serious sportsman. Studies on this topic are still underway. Side effects of creatine The worst reported side effects of creatine have been an upset stomach so only those with gastrointestinal problems such as IBS need to consult their doctor before creatine usage. How much creatine should I take? Normal daily dosage is between 5-10 grams but some athletes take as much as 20g/day for 3-4 days. This is known as "creatine loading" and has been shown to speed up results. Bare in mind there is a higher risk of an upset stomach with creatine loading. Taking creatine with a sugary drink, or something else positioned high in the glycemic index has been shown to speed up creatine absorption. Creatine ethyl ester or creatine monohydrate?

Creatine ethyl ester is a scientific adaption to creatine monohydrate. It was manufactured to reduce the amount of water retention that creatine monohydrate produces from not being absorbed in to the muscle. The excess creatine monohydrate absorbs water outside of the muscle cells when it is not absorbed itself. The creatine ethyl ester reduces the amount of muscle "bulk" as it is absorbed in to the muscles easier. This leads to less fluctuations in muscle size, plus lower doses of ethyl ester are needed than monohydrate. You'd think this would make ethyl ester the obvious choice but remember it's still a new(-ish) product and further research is needed regarding the extra benefits over monohydrate. Creatine monohydrate is still the first choice for most athletes. My opinion Use it. Although I wouldn't recommend this to a beginner, or even an intermediate athlete, it definitely has it a place in the advanced trainer's supplement cupboard. It can give an athlete the extra physical and mental focus needed and is especially good for blasting through plateaus. MyProtein is definately leading the way in terms of suppliers for this product. Monster Supplements also do a pretty good job of promoting USN creatine but the MyProtein price is far superior.

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Glucosamine
The claims Reduces joint pain, builds stronger cartilage and joint tissue, treats osteoarthritis and reduces inflammation. How glucosamine works Glucosamine is not just a structural component to joint tissue but also an anti-inflammatory. For your body to produce strong, new tissue, it requires building blocks, called precursors. Glucosamine is one of the most important precursors in the joint-creation process. So, by having more glucosamine in your system, you'll naturally ramp up the pathways for creating new joint tissue. This is the theory anyway. Research With the advances in science and medicine, the human race is living a lot longer than in previous years. Unfortunately this old age comes with a lot of side effects which glucosamine manufacturers promise to cure. Fitness enthusiasts are also being made aware of the benefits of taking glucosamine and it's for these reasons that glucosamine is the No.1 selling supplement in the world. Currently OARSI (OsteoArthritis Research Society International) is recommending glucosamine as the second most effective treatment for joint pain. "The second most effective treatment for joint pain" is quite a claim despite contradicting studies. So far there is no conclusive evidence that suggests glucosamine (or glucosamine and chondroitin) really work. You'll find one study promoting the effects of glucosamine

while others not only find glucosamine to have no effect but warn against using it due to unwanted side effects. Side effects of glucosamine Adverse effects of glucosamine, which are usually mild, infrequent and effects less than 2% of users, include stomach upset, constipation, diarrhea, headache and rash. Beyond recommended dosages, researchers found in preliminary studies that glucosamine may damage pancreatic cells, possibly increasing the risk of developing diabetes and making it difficult to control the blood sugars of those who already have diabetes. How much glucosamine? The recommended dose is 1,500mg/day and evidence suggests that glucosamine mixed with chondroitin is far superior to glucosamine or chondroitin on their own.

My opinion In terms of a health/fitness supplement, I say use it. The wear and tear on an athlete's joints can go unnoticed for years. Supplement users must be aware though, as with most supplements, they work for some but not for others. Until there is absolute clarity in terms of studies and research, glucosamine is so well tolerated that if it makes you feel better than you did last week, does it really matter whether it's the glucosamine or a positive mind.

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L-carnitine
The claims Increased energy and fat burning How does L-carnitine work? Carnitine boosts energy by stimulating the body's ability to burn triglycerides (fatty acids) as fuel, and sparing the supply of glycogen (energy) stored in the liver. During exercise, the body will burn approximately 75-80% of fat during maximum exertion, less glycogen from carbohydrates is burned. Lcarnitine allows the body to burn more fat, save more glycogen, and ultimately boost stamina and endurance. Research So far there have been no conclusive studies in to the effects of L-carnitine in terms of weight loss and as an energy booster. This may have been due to the fact that most of the studies were based on short periods of consumption. In 2011, researchers using L-carnitine L-tartrate supplementation for 6 months in a well controlled study demonstrated not only increased muscle carnitine in subjects without carnitine deficiencies, but also an impact on muscle metabolism and performance. Side effects There have been no side effects from L-carnitine consumption to date. The health and safety officials have concluded that excess L-carnitine is simply excreted. Something to be aware of, that I've noticed in people who have used L-carnitine, is

that it seems to have a come down period. For instance, the L-carnitine gives you the energy boost you wanted but when you stop taking it there precedes a "sluggish" couple of days. I couldn't find any research indicating why this happens but it's likely that the body needs time to "remember" how to begin using the glycogen stored in the muscles and liver. How much L-carnitine should I take? Again, due to the lack of research, L-carnitine's dosage is still in debate. Most of the leading online supplement stores suggest as much as 3000mg/day (1000mg in the morning, 1000 preexercise and 1000 late evening). My opinion Use it. The research is inconclusive but it seems to show that L-carnitine is safe enough that giving it a go won't have any detrimental effects. Online reviews appear positive and I personally know of people who have used it and were happy with the results. Remember there's a possible come down period if you stop taking it though. This could be especially important for athletes training for competitions.

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Omega 3, 6 and 9 (Essential Fats)

The claims Burns fat, lowers cholesterol, fights cardiovascular disease and treats depression. How fatty acids work Like glucosamine, omega fish oils are an excellent antiinflammatory. Inflammation is usually the root cause of any medical condition, whether it's a headache (inflammation of blood vessels), a bad back (inflammation of back muscles) or achy joints (inflammation of the joint tissue). So it's lucky we can get our hands on an off-the-shelf supplement that prevents inflammation. Research A 2007 study published in The American Journal of Clinical Nutrition found that fish oil, when combined with exercise, helped participants lose 3x more fat than if the participants didn't take fish oil at all. Studies have shown that omega-3s directly block the enzymes that your body relies on to store fat. There is preliminary evidence that EPA supplementation (a type of acid found in most omega 3 supplements), either with DHA (another acid found in omega 3) or medication, is helpful in cases of depression. There is also limited evidence that supplementation with fatty acids may reduce anxiety.

In a study published in the American Journal of HealthSystem Pharmacy March 2007, patients with high triglycerides (saturated fats) and poor coronary artery health were given 4 grams a day of a combination of EPA and DHA along with some mono unsaturated fatty acids. Those patients with very unhealthy triglyceride levels reduced their triglycerides on average 45% and their VLDL cholesterol by more than 50%. Side effects of omega 3, 6 and 9 Good quality fish oils have no known side effects. Although people on blood thinners should consult their doctor before supplementing. Diabetics should also be cautious because fatty acids can reduce glycemic control. How much omega 3, 6 or 9 should I take? When sifting through the many "fish oil" products, it's a good idea to be more aware of how much EPA and DHA is in them. After all, it's the EPA's and DHA's that do the work. It's for this reason I'd recommend taking 500-800mg of combined EPA and DHA, instead of recommending a certain amount of "omega." My opinion Forget about the omega 6's and 9's. You'll get enough of these in your regular diet (provided it's reasonably balanced). It's the omega 3 that's full of the good stuff. It's cheap, it's been proven effective and most importantly it's safe. Use it.

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Whey Protein
The claims Faster absorption rate than other proteins, builds muscle mass, speeds up recovery and boosts immunity. How whey protein works? The way in which whey protein works can be better understood when it's broken down in to it's different compositions. The first of which is it's immunoglobulin concentrations that have an amazing ability to communicate with the body and encourage it to accelerate immunity. The second amazing thing that whey protein has, over other proteins, is an enormous abundance of amino acids that are found in muscle. This is important because amino acids are the building blocks of protein and proteins are the building blocks of muscle and therefore, muscle growth. Research There has been vast amounts of research in to the benefits of whey protein. All of which indicate that whey has faster absorption rates, higher amino acid content and immunity boosting properties. For instance, when a group of young weightlifters were given whey protein in the form of a post workout shake, they improved their lifting capacity more than a group that had been given a placebo. A 2010 study compared 17 untrained male adults during a resistance training programme, who were separated in to two groups. Each group consumed either whey protein isolate or carbohydrates three times a day (on waking, at lunch and

with an evening meal). The results: Isometric knee extension strength was significantly higher following whey protein isolate supplementation 3 and 7 days into recovery from exercise-induced muscle damage compared to carbohydrate supplementation. Side effects of whey protein The only reported side effects of whey protein have been an upset stomach and the vast majority of these complaints are due to mild lactose intolerance. An upset stomach may be due to poor quality whey protein so make sure to research a brand that you haven't tried before. How much whey protein? The recommended dosage is between 25 and 40 grams but it's more important to note that timing is critical. Because of whey protein's fast absorption rate, research has shown that immediately post workout is the best time to take it. Research also suggests that a mix of whey and creatine outperforms just whey or creatine on it's own in terms of muscle building and recovery. Whey concentrate, whey isolate or whey hydrolysate? Each type of whey has it's pros and cons. When it comes to making a decision, and unless you're lactose intolerant, the decision will most likely be based on how much you want to spend. Whey concentrate has the lowest level of fat and cholesterol but higher levels of carbohydrates as lactose.

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Whey isolate has had most of the lactose, carbohydrates and fats removed but are normally lower in bioactivated compounds. This means the body won't necessary be able to make the most of it in terms of utilisation. Whey hydrolysate is partially digested whey protein. It's far more expensive but has a much higher tolerance and is metabolised much easier. My opinion Use it! There is so much research outlining the benefits of whey. Whether you're trying to build muscle. Speed up recovery or just boost your daily amino acid intake, whey has been shown to be safe enough for you to benefit from a win win situation. Download for free at thehfp.com

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Exercise
The Basics
Physical exercise is an activity that improves physical fitness and benefits overall health. Frequent exercise has been shown to boost the immune system, and helps prevent heart disease, cardiovascular disease, Type 2 diabetes and other obesity related diseases. It also improves mental health by reducing the risk of depression, helping to promote or maintain ones sex appeal which is also found to be linked with higher levels of self esteem.

S ECTION 1

Aerobic training:
Aerobic (with oxygen) training consists of exercises that utilise the cardiovascular system, the heart and lungs. Exercises like running, cycling and swimming are good examples of aerobic exercise. These exercises force the body to use a particular muscle group repeatedly over a long period of time. Although the actual resistance on the muscles is low, the heart and lungs have to work hard providing the muscles with fresh oxygen rich blood from the lungs and to then remove the waste products like carbon dioxide and lactic acid.

Types of Exercise
Aerobic Training..... 17 Anaerobic Training..... 17 Flexibility..... 18

Anaerobic training:
Anaerobic training (without oxygen) consists of exercises that utilise the immediate energy store within a muscle. Little to no oxygen is needed for these types of exercise. Anaerobic training can also be categorised further in to strength training, speed and agility, endurance and power.

Good examples of anaerobic exercises would be weightlifting, sprinting, high intensity interval training and plyometric training. These types of exercises typically demand only a few seconds of hard work from a muscle, which doesn't give the body enough time to utilise oxygen. To deal with this, the body has an immediate energy store within the muscles and a further reservoir of energy (as glycogen) within the liver. Exercise is generally split in to three types: Aerobic, anaerobic and flexibility. Each of these types of training can then be broken down in to their sub types.

Flexibility training:
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Flexibility training consists of exercises that stretch a muscle beyond its comfortable range of motion. The importance of flexibility is highly under appreciated by most fitness enthusiasts and even by many health professionals. Different types of flexibility training can be used for different things and for different sports. There is even evidence to suggest that the current accepted hypothesis regarding the pre-workout stretch is flawed. There is mounting evidence to suggest that stretching before your workout actually reduces the contractile force of the muscle and therefore hinders performance. Download for free at thehfp.com

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S ECTION 2

Componenets of Fitness
Muscular Growth Maximal Strength Strength Endurance Explosive Power

Strength Training..... 19
Guidelines..... Guidelines..... Guidelines..... Guidelines.....

skill specific, it's easy to see that most of them require some kind of muscular endurance, speed, power or even all three. When designing a strength training programme, it's important to address which elements of strength training you wish to focus on. The most obvious element, for the recreational gym user, is muscular hypertrophy (size). Maximal strength training is ideal for weightlifters and strongmen. A strength endurance training programme would suit endurance athletes like cyclists and swimmers. The least used element of strength training would have to be explosive power. Explosive power is rarely needed in any sport except powerlifting and possibly Olympic weightlifting.

19 20 20 21

Speed and Agility..... 22 Power and Plyometrics..... 22 Endurance..... 22

Long Distance..... Cruise Intervals..... Tempo Training..... Sprint Intervals..... Fartlek Training..... 23 23 23 23 24

Types of Stretching..... 25

Flexibility..... 24

Muscular Hypertrophy (Growth) Guidelines

Strength Training
It has been, or should I say used to be, a long standing misconception that strength training was just for athletes and casual fitness enthusiasts who wanted to build bigger muscles. However, it is now widely accepted that strength training is an integral part of many sports conditioning programmes, as a means of improving power, speed and muscular endurance. Sports specific strength training requires a more sophisticated approach than merely picking up an impressive weight and curling it to absolute exhaustion. While most sports are very

When training for muscular hypertrophy, it's important to be aware that almost any new stimulus, whether it's a change in sets, reps, exercises or training split, will produce some hypertrophy. This is due to the muscle adapting to the new demand placed upon it. However, if you're new to hypertrophy training there are some simple guidelines to adhere to: Sets (per muscle group) Muscular hypertrophy has been shown to occur with a moderate to high volume. This means that a particular muscle group like the quadriceps should be subjected to 9-12 total
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sets. This could be 2 sets on 5 exercises, 3 sets on 4 exercises or 4 sets on 3 exercises. Smaller muscle groups like the biceps and triceps are more suited to 5-6 total sets. Repetitions Hypertrophy has been shown to occur greatest in the 8-12 repetition range and you should be failing on your last rep. Weight Loads should be approximately 70-85% of your one rep max. Rest time 2--4 minutes of rest should be taken between sets to give the muscles enough time to recuperate for the next set. (Reduced rest time have been shown to increase fat loss.) Frequency Frequency is a very important factor in any training programme. To achieve the best results try to train each muscle group 2-4 times per week. Maximal Strength Guidelines Maximal strength is defined as the highest level of force an athlete can produce so it's therefore important to many sports and an integral part of a hypertrophy training cycle. Maximal strength is also ideal for athletes that wish to increase there strength but not at the detriment of piling on heavy muscular bulk. This is achieved with a small number of repetitions and long rest periods which allows the muscle to recover. When performing maximal lifts, focus on explosive power will ensure the highest number of fast twitch muscle

fibers are recruited. Prior to engaging in maximal lift training, a basic strength programme should be used to "prime" the muscles. Sets (per muscle group) Maximal strength training is very taxing on the muscles. Therefore no more then 3-6 sets on a muscle group is recommended. This could consist of 3 sets on 2 exercises, 2 sets on 2 exercises or 2 sets on 3 exercises. Repetitions Due to the heavy loads incorporated in maximal strength training, 1-5 reps are more than adequate. Weight To achieve maximal strength loads greater than 86% of your one rep max must be used. Rest time A long rest period of 3-5 minutes is needed between sets for the muscle to recover and to ensure the athlete can perform at their maximum level on each set. Frequency For the best results, maximal strength training should be performed 2-3 times per week. Strength Endurance Guidelines There are two types of endurance: Long term, aerobic endurance, which is suitable for long continuous events such as
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marathons and triathlons and short term endurance which focuses on 30 second to 2 minute bouts anaerobically. Sets (per muscle group) Due to the intensity from the number of repetitions, only 2-5 sets are needed to fatigue the muscle.

ing a great force over a certain distance in the shortest time (force times distance, divided by time). The difference between generic strength training and explosive power is that you can have an exceptionally strong man, but if he can't apply the force he can produce over a short period of time, he lacks power. Sets (per muscle group) 3-5 sets.

Repetitions 15-30 repetitions is just outside of the hypertrophy rep range and ensures a high build up of lactic acid in order to force the athlete to deal with higher levels of blood lactate. Weight A 40-60% of your one rep max load is ideal for short term endurance. The light load is needed to ensure the indicated rep range is achieved. Rest period 60-90 seconds. Frequency 2-3 times per week. Explosive Power Guidelines Whilst explosive power is not needed for many sports, but it plays an important role in events such as powerlifting, martial arts and MMA fighting. Maximum power is achieved by apply-

Repetitions 3-5 reps. Weight 75-85% of your one rep max. Rest period 2-5 minutes. Allowing enough time for your immediate energy store to recover. Frequency 2-3 times per week.

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Speed and Agility Training

Speed is the ability to reach a high velocity in, or on, whatever mode of transport your sport entails. But more often than not, the ability to change direction at speed is far more important. This is called agility. Speed and agility frequently work together and it's this crucial combination that will help an athlete excel in his or her sport. Practicing to move and accelerating faster helps to condition the neuromuscular system to improve the firing patterns of fast twitch muscle fibers. Remember the last time you tried to learn a funky dance move. With practice, your coordination drastically improved in that particular range of motion. Your body improved the connections from your brain, where you were telling your legs to move, to the leg muscles themselves, via the nervous system.

how quickly you can apply a force over a certain distance, like in powerlifting, martial arts and MMA fighting, where great forces combined with speed are especially important.

Plyometrics training, however, focuses more on how quickly you can move your body over a certain distance, like a vertical leap in basketball. Plyometrics also greatly emphasises the lengthening of the muscle before a contraction. For instance, the lengthening of the muscle as you dip down to the floor before exploding upwards in to a vertical jump. This enables the muscle to contract more forcefully. The way in which this happens is still in debate. The Mechanical Model suggests that there is a certain amount of elastic recoil which the muscle calls upon to aid in the contraction. The Neurophysical (brain/body) Model explains that the stretch reflex increases the activity in the muscle as a protective mechanism to prevent the muscle from snapping. The energy created from the muscle "breaking" so hard is then used in the contraction phase.

No sport exists where a person moves in a set direction at a set pace for a set time, and it's for this reason why agility is so important. Agility enables an athlete to move, accelerate and change direction quickly.

Power and Plyometrics Training

Power training can be used as part of a variety of training programmes for many different sports.Maximal power training, outlined in the strength training section focuses primarily on

Endurance
Endurance training is a loose term used to describe different aspects of aerobic, anaerobic, strength and speed conditioning. Aerobic endurance training will be the main focus of this
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page. Depending on your goal and sport, there are many different types of aerobic endurance training you can incorporate in to your training programmes. There is long distance, cruise interval training, tempo training, sprint intervals and Fartlek training. Each type of aerobic endurance training has it's benefits and flaws. Long Distance Obviously this type of training is ideal for a long distance runner, rower or cyclist. The intensity is usually less than 80% max heart rate and the athlete should be able to maintain a pace at which he/she can hold a conversation. The benefits of long distance running include increased mitochondrial efficiency, increased oxidative capacity of muscles and an increased utilisation of fat for energy rather than muscle glycogen Cruise Interval Training Cruise intervals consist of 4 bouts of 3 minutes above your blood lactate threshold and 2 minutes below your blood lactate threshold. For example, let's say your fastest running speed on the treadmill that you can maintain for 3 minutes is 14kph, a cruise interval would look like this: 3 minutes at 14.3kph followed by 2 minutes at 13.5kph, carried out 4 times (20 minutes in total). The beauty of cruise intervals is that when you are just above your lactate threshold for 3 minutes, you are producing more blood lactate than your body can get rid of, and when you are below your lactate threshold for the 2 minutes, not only is your body sill trying to deal with the excess blood lactate from being above it for three minutes, but it's trying to deal

with the blood lactate you are producing while below it. Therefore forcing your body to deal with more blood lactate than it's used to and making you fitter.

Tempo Training This one is very simple and is often used as a way of maintaining your current level of fitness. Tempo training consists of 20 minutes (or more) at a steady state just below your lactate threshold. A tempo training programme would start with a warm up and then finding a pace that you can maintain for 20 minutes. Don't confuse this with steady state though. Training just below your lactate threshold should be challenging enough that you can't hold a conversation. Sprint Intervals There are many ways to do sprint intervals but the reason they're done is important to think about when designing a programme. Sprint intervals are designed to improve your phosphocreatine system. As explained here, the phosphocreatine
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fartlek training by mimicking the activities which would take place during their chosen sport or event.

system is predominantly used in the first 3-15 seconds. To tap in to these stores, sprint intervals asserts that the athlete works as hard as possible for 20 seconds, thereby completely depleting the phosphocreatine store, then resting for 40 seconds and repeated for 20 minutes (or more). An example of this would be to work at your hardest rate, on the rowing machine, for 20 seconds and then resting for 40 seconds at a much easier rate. Repeat 20 times. Fartlek Training Fartlek training, designed in Sweden by Gsta Holmr, for cross country runners, is the most adaptable of endurance programmes. Fartlek training involves training at various speeds, at various inclines or levels. One of the main reasons for the success of fartlek training is that it can be adapted to the needs of the individual. Unlike continuous training, fartlek training can benefit participants of field games. To take this a step further, athletes can make the most of the flexibility of

Flexibility
Flexibility training is without a doubt, the most under appreciated, under valued and least performed component of training. Although flexibility, in terms of injury prevention, are still in debate, the benefits of flexibility are undeniable.

In my personal opinion, I would recommend stretching as a form of injury prevention. It's obvious to me, that if a muscle has a greater range of motion, it would therefore require a greater range of movement before an injury occurs, in the same way that a stretchy elastic band would have a greater range of movement before it snaps than a stiff elastic band. When to stretch is the question!!
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What types of stretching are there and which type works best? There are several types of stretching and each type can benefit different individuals depending on their sport: Dynamic stretching uses momentum and bodyweight to bring about a stretch. Dynamic stretching is especially good for sports specific movements such as kicking movements, arm circles and trunk rotations. Ballistic stretching is similar to dynamic stretching in that it incorporates functional movements. The difference with ballistic stretching is the bouncing motion performed at the furthest range of motion in a particular muscle. This type of stretching is frowned upon in the fitness industry due to it's association with injury. Static stretching is the most commonly used type of stretching. Static stretching involves holding a muscle at the end of it's range of motion by either using the force of the opposing muscle (active static stretching) or by using a static object (passive static stretching). Apart from PNF stretching (proprioceptive neuromuscular facilitation stretching), static stretches have been shown to bring about the greatest gains in flexibility. PNF (proprioceptive neuromuscular facilitation) requires the use of a partner, preferably a Personal Trainer. This type of stretch has been shown to give the greatest gains in flexibility

and is especially useful for individuals with chronic muscular imbalances. During a static stretch, the athlete is instructed to push against a resistance, using the stretched muscle, for ten-seconds. After these ten seconds, there is a further ten second window in which the partner can take the muscle in to a greater range of motion due to sensors in the muscle instructing the muscle to relax. Isometric stretching, one of the most intense forms of stretching, is a type of stretching that develops extreme range of motion and strength in a static position. To isometrically stretch, firstly position yourself in a static passive stretch (a stretch using a static object) and then forcefully contract the stretched muscle against the static object for 10-15 seconds. For example, perform a static stretch on the hamstring muscle by outstretching the muscle on a bench. If during the stretch you were to forcefully contract downwards against the bench, the static stretch would become an isometric stretch. Download for free at thehfp.com

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S ECTION 3

How Muscles Work

What do muscle fibers look like?..... 26 How do muscle fibers work?..... 27

Skeletal muscles are approximately 100 micrometers in diameter. This is around the same thickness as a human hair. A muscle fibre can be as long as the muscle itself. If we were to look in to the muscle fibre on a deeper level we would see that it is made up of hundreds to thousands of rod like myofibrils, also called myofilaments. These myofibrils are bundled together in a sarcolemma, which are bundled together to then make a fasciculus. A single muscle fibre is made up of a chain of many sarcolemmas. Getting complicated? The easi-

An Overview of the Musculoskeletal System

Muscle tissue has four main characteristics. Excitability, the ability to receive and respond to stimuli from the nervous system and hormones. Contractibility, the ability to shorten. Extensibility, the ability to lengthen without being damaged. The fourth is elasticity, the ability to return to it's original shape after being extended. What do Muscles fibres look like? est way to absorb it is to just remember that muscles are made up of bundles within bundles within bundles. How do muscle fibers actually work? The current accepted hypothesis involves two proteins called myosin (thick) and actin (thin). The myosin and actin filaments are positioned in a sarcolemma and when your mus26

cles are called upon to contract (shorten), the myosin filaments pull on the actin filaments which in turn shortens the sarcolemma. Imagine stretching a rope between two points that are maybe 100 feet apart. The rope is actin in this analogy, you and your mates are the myosin. Now you and a bunch of your mates gather at both ends of the rope, like an extra long tug of war. You all start to pull on the rope, with a hand over hand motion, and you all move toward one another. You and each one of your friends are acting very much like individual myosin molecules all working together in your muscles. The movement of you and your mates toward each other is like a muscle contraction. In muscles, myosin "walks" along actin with a grasp, pull, release action. Download for free at thehfp.com

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