02.08.2010 19:23:06

smessineo

Active participation in any sport, along with some functional and work related activities, requires an output of maximal strength and power by the individual in order to achieve success. Exercise programs rely on different strategies to attain this goal, such as instituting resistance and circuit training programs.

Although conventional exercises do help to condition the entire body, a highly intensive form of training is more effective in developing explosive strength and power in the upper body. A plyometric exercise training program uses advanced intensive stretching techniques to enhance the neuromuscular reflexive capability of the upper body muscles.

Medicine ball training is a type of plyometric exercise which stimulates muscle fibers to contract with more speed and power to produce greater force. It is appropriate for all levels of ability, age, development and sport.

Medicine balls are increasingly used as effective tools to build explosive power and endurance in the muscles of the upper body. When practiced in conjunction with a regular program of weight, speed and circuit training, this plan can increase the endurance of the upper body.

Medicine balls are constructed from solid rubber, and their bouncing capability allows athletes to train independently. They are weighted to be light enough to practice explosive movements, and range in weight, the balls weighing 2, 4 and 6 kilos being most commonly used for training. A throw using this type of ball stimulates the upper body muscles to greater degree.

The weight of the ball to be used and frequency or volume of throws to be performed is best determined by taking the individual’s training needs into consideration. The distance that the medicine ball is thrown and the velocity of the throw provides measures for the power exerted during the throw. The ease of releasing the ball is effective because it allows an individual to develop power optimally, instead of having to counter the deceleration of weights in a resistance planning program.

Medicine ball training is effective to train for movements that conventional exercise cannot address. It builds strength in the upper body while also engaging the lower body, thus developing functional power.

Whereas routine weight training can be practiced with weights loaded to full capacity, plyometric training is best executed at optimal intensity which achieves desired results in the biostructure without superseding the reflexive capability.

Different types of throws are used to develop training stimulus. A chest medicine ball throw produces a reflexive force in the pushing musculature, whereas the backward overhead medicine ball throw develops the muscles of the core and shoulder. Side medicine ball throws activate the trunk muscles such as the external oblique used in trunk rotation. All of these contribute to the explosive component of the upper body by working the muscles used in throwing.

Incorporating advanced throwing techniques into an exercise regimen has been shown to increase the power index of the upper body exponentially. A research study by Markovic G et al (1) found that the upper body’s explosive performance improved significantly in athletes who used intense resistance training before medicine ball training. The throwing velocity of medicine balls in sitting chest throws improved significantly as a direct result of maximal dynamic contractions that the muscles of the upper body were trained to undergo.

A second study by Szymanski D.J. et al (2) determined that baseball players who trained with using medicine balls in rotational and full-body techniques and also engaged in their regular periodized resistance training registered a significantly greater improvement in upper body rotational strength.

Thus a full-body workout which includes medicine ball training is conducive to achieving better results in athletic and functional activities.

If you would like to improve your upper body’s explosive strength and condition the muscles of you torso and arms to deliver their maximal power output, we can help by individualizing a plyometric medicine ball training program to meet your needs.

References:

(1) Are acute effects of maximal dynamic contractions on upper-body ballistic performance load specific? Markovic G, Simek S, Bradic A: The Journal of Strength and Conditioning Research. 22(6): 1811-1815, November 2008.

(2) Effect of Twelve Weeks of Medicine Ball Training on High School Baseball Players. Szymanski, David J.; Szymanski, Jessica M.; Bradford, T. Jason; Schade, Ryan L.; Pascoe, David D: The Journal of Strength and Conditioning Research. 21(3): 894-901, August 2007.

14.07.2010 18:55:31

smessineo

Nuts are rich in nutrient energy and a good alternative protein source. However, they are also packed with fats and calories, which bring their effectiveness regarding weight loss issues into question. When consumed in moderation as part of a regular diet pattern, however, they provide many benefits to health.

By consuming a few nuts a day, the sole disadvantage of nut consumption is offset their ability to decrease heart disease risks, especially in cases of sudden deaths following cardiac events. Modifying the diet to include nuts by tweaking menus can vastly improve lifestyles for persons with cardiovascular profiles at elevated risks.

There are many advantages to eating nuts. They are a great source of plant protein, and recommended for those who wish to replace high-fat meat based protein in their diet. They are packed with dietary fiber, plant sterols and phytonutrients. They also contain antioxidants including Vitamin E, which has many other health benefits as well.

A diet with a balanced but frequent nut intake helps to reduce risks of heart disease by reducing the lipid profile of blood. It also lowers the risk of diabetes by and gallstone disease. Nuts are also helpful to counter obesity by suppressing hunger and reducing body weight. Including nuts in the diet can improve health by reducing the risk of type 2 diabetes. The fiber and monounsaturated omega-3 fatty acids in nuts improve insulin sensitivity.

Nuts are rich healthy unsaturated fats including monounsaturated fats which consist of the omega-3 fatty acids responsible for lowering harmful low density lipoprotein (LDL) cholesterol. Almonds and walnuts are particularly beneficial in reducing LDL levels in the blood. Walnuts may help lower total cholesterol and also help reduce weight. Ellagic is a component of walnuts which protects the endothelial function in the heart from inflammation, and may also protect from bone loss in osteoporosis by helping with the function of bone cells. Polyphenols found in nuts may help in improving blood circulation.

Limiting the consumption of nuts to a handful of nuts daily, up to a couple of ounces is recommended to derive the commonly known health benefits. But these are more effective when other dietary factors are also remedied, such as reducing saturated fats found in meats and dairy products in the diet.

There are a large variety of nuts, which include walnuts, almonds, hazelnuts, macadamia nuts, pecans, pine nuts, pistachio nuts, and peanuts. They each have differing characteristics of flavors and nutrient composition. It is important to consume them in their unprocessed, raw firm for maximum results. Nut butters such as peanut butter can be used alternatively to suit tastes and ease of use issues.

How do nuts earn the status of a super energy food with innumerable health benefits? Countering the fact that nuts have a high count of calories is the evidence of the multiple areas of overall improved health derived from their inclusion in the diet, as concluded by two Harvard studies.

The first study by Li, T.Y et al (1) showed women with type 2 diabetes lowered their risk for cardiovascular disease by a significant amount by consuming nuts, including peanut butter for five days a week. Their blood lipid profile improved with the decrease in total cholesterol and LDL levels.

Another study by Bes-Rastrollo, M. et al (2) confirmed that the long-term strategy to include nuts in the diet of healthy persons helps them control their weight and actually reduces the amount of weight gain. Thus eating nuts also reduces the risk of obesity.

If you have elevated cholesterol levels and would like to lose weight as well as improve your plasma lipid profile, and improve your lifestyle over the long-term, then we can help by recommended diet plans which include effective and resourceful ways to include healthy foods in your daily diet.

References:

(1) Regular consumption of nuts is associated with a lower risk of cardiovascular disease in women with type 2 diabetes Li, T.Y; Brennan, A.M; Wedick, N.M; Mantzoros, C; Rifai, N; Hu, F.B.: Journal of Nutrition. 139(7): 1333-1338, July 2009.

(2) Prospective study of nut consumption, long-term weight change, and obesity risk in women Bes-Rastrollo, M; Wedick, N.M; Martinez-Gonzalez, M.A; Li, T.Y; Sampson, L; Hu, F.B.: American Journal of Clinical Nutrition. 89(6): 1913-1919, June 2009.