2008 Fall Fspn Mind Body Exercise

7/29/2019 2008 Fall Fspn Mind Body Exercise

http://slidepdf.com/reader/full/2008-fall-fspn-mind-body-exercise 1/6

A M E R I C A N C O L L E G E O F S P O R T S M E D I C

ACSMFITSOCIETY®PAG

Letter from the Editorby Dixie Thompson, Ph.D., FACSM

Welcome to the Fall 2008 edition of the

ACSM Fit Society® Page. I am pleased to be

the new editor for the newsletter, and helpbring you useful, informative content from ACSM experts.

This issue will delve into the area of alternative medicine and mind/body exercise. We’ll discuss types of mind/body exercisesyou could incorporate into your fitnessroutine, benefits of acupuncture, Tai Chi andQigong training for older adults, and more. Although these topics may be new to you,many people have actually been practicingthem for centuries.

We hope this issue serves as a worthwhilelearning experience. Thanks for yourreadership!

Dixie L. Thompson, Ph.D., FACSM

Editor, ACSM Fit Society® Page

E-mail: [email protected]

To subscribe to the ACSM Fit Society ® Page , please

send an e-mail to [email protected].

THEME: MIND/BODY EXERCISE

Mind/BodyExercise:What Is It?

by Jan Schroeder, Ph.D.

Mind/body exercise is thriving in the fitnessindustry. More than 18 million Americanspractice yoga and/or Tai Chi, while some 10.5million Americans perform Pilates. Why hasthis format of exercise boomed? Somespeculate that ever-rising stress levels fromwork, family and other obligations have fueledthe need for a calming activity that alsoprovides health and fitness benefits.

So what is mind/body exercise? People definethis practice in many ways. For someindividuals, creating a kinesthetic awareness(understanding where your body is in spaceduring movement) is sufficient enough.However, for others, a spiritual component is

important. In these formats, spirituality does

not equate to religion but the gaining of adeeper level of consciousness. A number of experts believe that while some participantsmay enjoy the physical benefits of themovements immediately, they may not reachthe spiritual elements for some time. Thisarticle highlights just a few of the many types

of mind/body exercise.

Pilates Joseph Pilates, the creator of the Pilates

method, began developing his exercise systemin Germany in the early 1900s. Afterimmigrating to the United States in 1926, heopened the first official Pilates Studio® in New York City. The aim of the Pilates method is toproduce integrated movement of the body aswhole, working from the core to createstability, and progressing to the periphery or

extremities to enhance mobility. In Pilates, thcore is defined as the "powerhouse," whichconsists of the abdomen, buttocks, thighs anlower back. Originally embraced by the dancworld, the Pilates method is now practiced bathletes and the general population.

In recent years, the Pilates method has cometo the forefront of the fitness industry, in partdue to a landmark court decision allowing thuse of the Pilates name free of trademarkrestrictions. On Oct. 20, 2000, a U.S. DistricCourt Judge ruled that Pilates, like yoga andkarate, is a type of exercise, not a trademark,opening the door for Pilates-basedpractitioners, instructors or equipmentmanufacturers to legally promote the Pilatesmethod in advertising materials. It is currentlone of the fastest-growing exercise trends inhealth and fitness facilities. The benefits of Pilates are purported to include increased

kinesthetic awareness, improved posture,stability and coordination, as well as enhancebalance, flexibility and strength. This activitycan be performed on a mat or specializedequipment such as reformers.

Yoga Yoga is a very popular activity within thefitness industry. Yoga translates as “yoke” or“union,” describing the integration of mind

and body. The practice of yoga is a beneficialform of relaxation therapy and it has also bee

found to support positive lifestyle changes th

I N S I D E T H I S I S S U E :1 | Letter from the Editor

1 | Mind/Body Exercise: What Is It?

2 | Q&A with ACSM

3 | The Essentials of Taiji and Qigong Training for OlderAdults

4 | Acupuncture and the Athlete

5 | Lessons in Health from a Tree in Distress

6 | The Athlete’s Kitchen

Fa

mailto:[email protected]






may decrease coronary artery disease riskfactors. There are many forms of yoga, but themost popular of the disciplines in the UnitedStates is hatha yoga, which focuses on asanas(postures) and breathing. Hatha yoga formatsrange from very vigorous, such as ashtangayoga, to more gentle and meditative forms. You do not have to be extremely flexible toparticipate in a yoga class, and props such asblankets, straps and blocks may be used to

assist you in the asanas.

Gyrokinesis® or Gyrotonic®

ExerciseGyrokinesis® and Gyrotonic® exercise wascreated by Juliu Horvath more than 25 yearsago after injuring himself as a professionalballet dancer. In this form of exercise, fluidityof movement is paramount.

During a Gyrokinesis® session, the body istaken through seven types of spinal

movement: bending forward, extendingbackward, side-arching left and right, twistingleft and right, and moving in a circularpattern. Sessions begin on low, padded stools,continue on the floor and close withparticipants standing.

Gyrotonic® exercise permits the participant tostretch and strengthen muscles, whileconcurrently stimulating and strengthening

connective tissues in and around the joints of the body. The main difference betweenGyrotonic® exercise and Gyrokinesis® is theuse of equipment. Gyrotonic® exercises are

performed on equipment while Gyrokinesis®

exercises are not.

Benefits of this form of exercise are purportedto include improved flexibility and balance aswell as muscle strength, and increased overallflexibility and mobility in joints. Much moreresearch is needed in this growing form of

exercise to document its benefits.

In closingMind/body exercise is an excellent way toobserve gains in your fitness level as well asyour mental health. You can find these typesof classes at your local fitness centers, YMCAsenior centers, etc. When trying a newmind/body class, be open to new experienceand give your mind and body a chance to

enjoy the exercises.

Q&ABy Anthony Luke, M.D., MPH

Q: My friend is receiving “cupping” treatments from his Eastern Medicine practitioner. H

back looks terrible with all these red marks, but he feels it really helps his headaches and

back pain. Is this treatment legitimate?

A: “Wet-Cupping” is a traditional Chinese form of treatment where a practitioner typically uses aflame to heat air in a cup then applies the cup to the skin, creating a sealed vacuum. Somepractitioners go as far as making a small incision to allow some bloodletting during the procedure.By doing so, the theoretical benefits are that the body’s skin reflexes are stimulated and the body’simmune response is activated. The Chinese interpretation of benefits is that the Yin and Yang in thebody (positive and negative forces) are balanced. Cupping has been performed for many differenttreatments with anecdotal success. There is little research support for this practice, with paperstypically coming from smaller, less-mainstream medical journals. One recent paper suggested thatwith wet-cupping, headache severity for 70 headache sufferers was reduced by two-thirds, and theyalso suffered fewer days of headaches per month. A Chinese study showed that needling, massageand cupping were beneficial for individuals with muscular back pain. Another paper evendemonstrated a decrease in individual’s LDL cholesterol levels after three weeks. However, aswarned by a plastic surgeon in the Journal of Burn Care & Rehabilitation (2007), there are potentiacomplications, including developing blisters, blood collections (hematomas), skin infections and

local burns, which makes the value of the practice of cupping questionable until more definitiveresearch is conducted.

Q: I’ve practiced yoga for years and I’m 48 years old. Lately, my knees hurt with some of

the poses. Why is this happening?

A: Yoga is a great form of exercise. It involves deep stretching and strengthening exercises whileachieving a state of mental focus through breathing. Research has found yoga to be helpful forindividuals with various medical conditions and has led to improvements in overall well-being.Specifically for the knee, studies on Iyengar yoga and strengthening exercises found them useful forpatients with knee osteoarthritis (natural wear and tear of the joints that can lead to pain with age)However, yoga can aggravate knee injuries when performing some of the poses, especially whenthere is over-stretching or kneeling involved. The most common cause of knee pain in activeindividuals involves the knee-cap (patellofemoral pain). Being extremely flexible at the joints is a rifactor for kneecap problems. Kneecap pain is often exacerbated when bending the knee whileweight-bearing, such as squatting or kneeling. If this is the case, one may be able to modify the posto avoid bending the knee too much, such as keeping it from bending less than 90 degrees. Your

teacher may be able to suggest alternative positions. If the knee pain is persistent for more than a

ACSM Fit Society ® Page Editorial Board:

Dixie L.Thompson, Ph.D., FACSM, EditorUniversity of Tennessee

Thomas Altena, Ed.D.

Southwest Missouri State UniversityKatherine A. Beals, Ph.D., R.D., FACSM

University of Utah

Joanne Bieniasz, MSCBeaumont Hospital

Kate A. Heelan, Ph.D.

University of Nebraska-Kearney

Gerald Jerome, Ph.D.

Towson UniversityAnthony Luke, M.D., M.P.H.

University of California, San FranciscoLynn Millar, Ph.D., FACSM

Andrews University

James Pivarnik, Ph.D., FACSMMichigan State University

Martha Pyron, M.D.

University of TexasJan M. Schroeder, Ph.D.

California State University, Long Beach

ACSM is the world’s largest association devoted to

sports medicine and exercise science.ACSM advances and

integrates scientific research to provide educational and

practical applications of exercise science and sportsmedicine.

Permission to reprint material from this publication is

granted by ACSM contingent upon manuscripts beingreprinted in total without alteration and on proper credit

given to ACSM by citing ACSM Fit Society ® Page , issue and

page number; e.g., “Reprinted with permission of theAmerican College of Sports Medicine, ACSM Fit Society ®Page , Fall 2008, p. 3.”

A M E R I C A N C O L L E G E O F S P O R T S M E D I C I N E

ACSM FIT SOCIETY ® PAGE

Mind-Body Exercise (continued from page 1)

(continued on page

ACSM Fit Society ® Page • A Quarterly Publication of the American College of Sports Medicine • www.acsm.org • Fall 2008 Page 2

DO YOU KNOWABOUT ACSMCURRENTCOMMENTS?

Visit www.acsm.org/cc

http://www.acsm.org/

http://www.acsm.org/cc


http://www.acsm.org/cc




The Essentialsof Taiji (TaiChi) andQigong

Training forOlder Adults:No Pain, Lotsof Gain

By Yang Yang, Ph.D.; Scott Grubisich; Matthew F.

Komelski, M.A.

Among the traditional maxims of Westernsports and exercise is the long-standing slogan“no pain; no gain,” suggesting we must pushourselves to the point of suffering and greatdiscomfort to get results. However, recentresearch on the ancient Chinese mind/bodypractice of taiji (also spelled “Tai Chi”) hasshown that significant benefits can beachieved through regular practice, at a pacethat is best described by the adage “train, don’tstrain.”

The genius of the taiji method is that itcombines traditional Chinese martial arts

exercises with meditation. This combinationcreates a system of practice that has manyhealth benefits, including stress reduction andimproved cardiovascular and immune systemfunction. Moreover, taiji is among theforemost exercise interventions recommendedfor fall prevention in seniors. The threeessential practices of taiji are meditation,martial arts form and partner training, usuallycalled push-hands. These three interrelated

and interdependent elements of taiji promoteholistic benefits by improving physical,mental, and spiritual well being.

QigongRather than discuss the “pace” of taiji, it ismore informative to describe the “state” oneaspires to during practice. Taiji practitionerslearn to enter a state of relaxation where thesenses are heightened and unnecessarymuscular tension is released. This is achievedthrough the seminal practice of qigongmeditation. Qigong, or “energy work,” iscomposed of sitting, standing, lying down,

and moving meditations. One traditionalaphorism expresses the importance of meditation in setting the stage for futuredevelopments:

If you don’t have quiet or tranquility, you willnever see the miracle of moving.

Scientific journals have recently recognizedmeditation as having a protective influenceagainst age-related cognitive declines, and it isalso associated with improvements inexecutive brain function. In the taiji tradition,meditation has long been considered toimprove clarity and decision making, and isamong the reasons that taiji masters areconsidered to grow more formidable with age.Other types of qigong include standingmeditation, which teaches structuralawareness and relaxation, and lying-downqigong, which restoratively relaxes the coremusculature. These practices worksynergistically with moving qigong and taiji

form to promote flexibility and dynamicbalance by improving the quality of themind/body relationship.

Taiji Form With a quiet, awakened mind and a relaxedaware body, the martial choreography of taijisimply becomes an extension of the workbegun in qigong training. Taiji forms forbeginners are typically executed slowly withknees slightly bent. Care should be taken notto overexert or bend the knees to anuncomfortable degree. There are a number of orthodox styles of taiji, each with its ownpatterns of choreography, yet the basicprinciples of taiji – natural breathing, attention

to efficient posture and an awareness of theinterplay between force and relaxation – canbe found in all styles of taiji. While advancedchoreographies can seem intimidating toonlookers, the simple, fundamental practicesintroduced to beginners are enough to yieldprofoundly beneficial results.

Taiji Push-HandsThe third essential practice of taiji is a kind o

partner training known as push-hands. Thispractice involves students cooperatively testinand honing each others’ balance skills. Thispractice plays an important role in fallprevention by improving balance recovery an

stability limits, but since this practice requirestudents to make contact, a margin of dangeexists if students have not cultivated skillthrough qigong and form training. It is notrecommended that push-hands be taught toosoon or practiced without guidance.

Finding a Teacher/SchoolUnlike the latest DVD installments of some

training methods, taiji is best learned with aqualified experienced teacher – not only forsafety’s sake, but to avoid wasting time onpractices that do not work. As one traditionasaying reminds us:

One word from a knowledgeable teacher will sav

10 years of hard practice.

The best way to make sure you are learningefficiently is to find a qualified teacher who iknowledgeable in the three essential practicementioned above. Aside from regularlyscheduled practices, students should alsodiscuss their individual practice routines withtheir teachers, seeking advice about what topractice between classes. While time with ateacher is essential to prevent or correctmistakes, time practicing on one’s own is oftewhere the greatest gains are made. This isreflected in the saying:

The teacher will lead you to the door, but it is up

to the student to improve.

Likewise, it is up to individuals to decidewhether or not taiji is right for them. Taijiprovides the opportunity to engage in apractice that is mentally stimulating andphysically vigorous, yet controlled so as not tinduce strain, or overuse injuries. Along witthe welcomed mantra “no pain and lots of gain,” taiji offers a long list of benefits thatsupport healthy, happy, and independentliving throughout the life cycle.





http://slidepdf.com/reader/full/2008-fall-fspn-mind-body-exercise 4/6ACSM Fit Society ® Page • A Quarterly Publication of the American College of Sports Medicine • www.acsm.org • Fall 2008 Page 4


Acupunctureand theAthlete

By Whitfield Reaves, Licensed Acupuncturist

Acupuncture has been practiced for centuries.The early stories of acupuncture chronicleChinese martial artists who used needles torelieve their pain after being injured. Warriors and

soldiers have historically received acupuncture toimprove their stamina and endurance. And in themodern era, many athletes in professional sportsand the Olympics extol the virtues of beingtreated by their acupuncturist.

Acupuncture is a 2,000-year-old practice that hassurvived like no other traditional medicine intothe 21st century. Its widespread acceptance comes

in part because it really works — on a case-by-case basis, that is. Equally important is thatacupuncture can be explained and understood

using our modern knowledge of the human body.

The mechanisms of how and why acupunctureworks are profound, but also varied. For instance,some points are located at trigger points in themuscles. These often painful areas get relief whenthey are massaged, or in acupuncture’s case,needled. Some of the important points are at

motor points, which is where the nerve innervatesthe muscle. Acupuncture points can also befound at other significant anatomical sites, likethe nerve-rich areas of tendons and theirattachment to the bones.

These sites would point to the effectiveness of acupuncture being mediated through the nervousand musculoskeletal system. Yet other points havebeen shown to increase white blood cells to helpthe immune system, and some enhance neuro-

transmitters that give many patients a posttreatment “high.” Or, there is the most easy-to-understand effect of an acupuncture treatment:when you are experiencing an inflammation of atendon or a slight strain of a muscle, theacupuncturist may insert a needle at or near thesite of injury. The stimulation increases micro-circulation in the area, thus increasing the bloodto the tissues that are injured. This may assist in

the healing of the problem – sometimesnoticeably faster!

Acupuncture offers the athlete and the activeperson many ways to complement their training

program. In Chinese philosophy, yin and yang arethe two polar yet complimentary opposites, muchlike the positive and negative aspects of an electriccharge. For the athlete, yin would be rest andrecovery while yang relates to competing andperforming. You could also liken the trainingperiod to yin and competition and “game day” to

yang. Acupuncture can be incorporated for bothof these components of the athletic experience.

Nobody would argue that physical training is themost effective way to enhance athleticperformance. The use of regular acupuncturetreatments during this period can be beneficial in

various ways. One obvious example would betreating acupuncture points at the various sites of the muscles and tendons to prevent injuries thatcause a decrease in the training schedule. This ismuch like the modalities of massage and physical

therapy. Also, if you accept that some points mayaffect the immune system, keeping the bodyhealthy may be an equal goal to increasing fitness.If you are running a marathon, losing a week orso to an injury or lingering viral symptoms maybe the difference between a personal best andanother average performance.

The case for acupuncture treatment to actually

enhance performance is intriguing. While verylittle has been actually researched on the subject, Ipersonally have many years of experience, dating

back to the 1984 L.A. Olympics, with the use of pre-performance needling. One technique is todirectly treat the muscles of the upper and lowerextremities – like flipping a switch to get themtemporarily stronger and quicker. Given thatmany of these points have such specificanatomical sites, it is at least reasonable to thinkthis could occur. Another procedure is called

“auricular” acupuncture. This type of treatment done in the ear, which is a “micro-system” for threst of the body. It might sound strange, but theare hospitals and other governmentalorganizations that use auricular treatments fordrug and alcohol addiction. Small sterileacupuncture “tacks” are retained in the ear whilethe athlete competes, and may be just enough togive that extra push during a race.

There are virtually no side-effects to acupunctur

and the treatment is not banned by the U.S.Olympic Committee. You can find anacupuncturist at www.nccaom.org, the site of thorganization that oversees the certification of acupuncture and oriental medicine practitionersin the United States. On your first visit,acupuncturists usually assess your health needson an individual basis. That is one advantage ofChinese medicine — it always looks at the patieas a whole, examining at all the factors in one’s

life that contribute or detract from a healthylifestyle.

For treatment related to performance, you migh

need to give your practitioner a bit of help. Hereare some point names you might want to sugges

1. Runners and lower-extremity athletes

St 36 + Bl 58

2. Throwers, swimmers and upper-extremity athletesSt 36 + LI 11or St 36 + LI 10

3. Auricular (ear) points

For the cardiovascular system Lung 1, Lung 2For balance and coordination Point 0

It is crucial to acknowledge that these points dowork for everyone. You should try them firstduring training, and see how you feel. Youcertainly don’t want to prepare for a big race onlto find that, for some reason, the needles do notagree with you. The body points, listed above innos. 1 and 2, should be inserted for 10 to 15minutes immediately before performing. The betechnique for the auricular points is to use

retainer “tacks,” which you take out immediatelyafter the race.

Finding an acupuncturist to treat you during yotraining, and to assist with performance no matt

what your level is, can be a wonderful experiencNot everyone gets results, and it may take time find the right combination of points that worksbest for any individual. But when you get themright and can feel a difference, it makes that lonrun, grueling swim, or rigorous game all the moenjoyable.


http://www.nccaom.org/


http://www.nccaom.org/




Lessons inHealth from aTree inDistress

By Marla Richmond, M.S.

I have always been intrigued by the way treebranches flirt and flutter their leaves in awarm summer breeze. As a child, I made agame of guessing each species’ unique leaflessshape against pale winter skies. However, untilthe day I met Jennifer Hitchcock, certifiedarborist, I had never contemplated theoutcome of a tree in distress.

One afternoon, while riding my bike througha lovely wooded neighborhood, I noticed ayoung woman standing on a patch of grass inthe front yard of a newly constructed home. As she gazed into the treetops and jotteddown notes, I assumed she was designing alandscape – that is, until I parked my bike,walked up to join her, and then zoomed in tothe crease of concern on her brow. JenniferHitchcock was well acquainted with the signsof decline of a tree in distress.

She explained what she saw while shepointed. “The Red Oak by the front door onthe east side of this property is suffering crowndieback from the top of the terminal. Dieback

of this form is an indicator of the treesuccumbing to high levels of stress, from

which it will unlikely recover. Dieback fromthe terminal can be a symptom of root defects. A compromised root system can predisposethe tree to windthrow or root crown failureduring windstorms. This tree is considered tobe in poor condition and health.”

Unexpectedly troubled by her prognosis, Irode home slowly and sadly, but determinedto learn more about stressed-out trees. I was

soon able to translate some of the “tree talk”into lay terms. Apparently, the Red Oak’sbranch tips were no longer growing or bearingleaves. Problems that occur at the top of a treeare frequently telltale signs of problems

underground, perhaps a weakening rootsystem. Since a tree’s root system is whatanchors it to the ground, a sudden and stronggust of wind during a storm could potentiallyuproot an ailing tree and knock it over – ontoa roof, a car, another tree, or a person.

Had the tree been protected by a strong andsturdy physical barrier (as simple as a fence)

during the home construction, it might nothave become a potential hazard. And, eventhough Ms. Hitchcock recommended that itbe removed (by experts who would preservethe safety and health of the remaining plantlife and trees), I made a childish wish that theRed Oak would recover.

Word Scramble: Parts andPerils of Trees

A tree’s natural environment is enough for it tocontend with during the course of its daily lifewithout our adding to its stress mix.

Unscramble the seven words using the cluesprovided.

1. bkra2. orpse

3. psstythoonhsei4. psa5. eahls6. rcown

7. otor

Clues:1. Think twice before carving your initials, as

once this protective outer layer is damaged,it becomes susceptible to invasion byinsects and disease

2. From top to bottom, all of a tree’s parts arecovered with these so it can breathe

3. Food-making process that subsides with thedwindling daylight of autumn and theapproaching winter

4. A tree’s life blood that also makes great

syrup

5. This dog-restraining item often chokes atree’s trunk

6. Many of us have climbed up into this“regal” tree part, composed of branches anleaves

7. A water- and nutrient-slurping system thalies directly beneath our picnic blankets;also seems to be a place for a portable WC

during building construction

8. Use the boldfaced letters to spell out theword that solves the riddle below. Considthe message in that riddle and your own

lifestyle. Are you thriving or declining?

Riddle: What trees need more of from humans, ourcells need more of to thrive, and the title of the 1967 signature song of a legendary femaR&B singer:

__ __ __ __ __ __ __

A Tree Has No Choices,But You Do

A tree must prevail in its wars with the winddeal with the doubt in a drought, frost, orflood. A tree must change with seasons, leantoward light, and expand its roots in search o

(breathing) space and richer soil. When facewith multiple threats, a tree has no choice buto stand up to them or decline and fail.

A few weeks after my visit with JenniferHitchcock, I rode back to the property to seehow the Red Oak was doing and discovered was gone. In its place was a pile of soil. I wasunexpectedly grief-stricken. Like a child, Iimagined that the tree left a note, some lessoin health, and it said, “Protect your wellnesswith a strong and sturdy lifestyle. Nevercompromise yourself or your cells. Eat andsleep well; avoid droughts. Take and make‘breathing’ time and space when you need it(and even if you think you don’t). Move and

shake your limbs and dance whenever you gthe chance. Flow with, rather than resist, thewinds of change in life. Flutter your leavesand laugh often!”


C l u e a n s w e r s :

. B a r k 2 . P o r e s 3 . P h o t o s y n t h e s i s 4 . S a p 5 . L e a s h 6 . C r o w n 7 . R o o t R i d d l e a n s w e r : R E S P E C T





THE ATHLETE’S KITCHEN

NutritionNews fromACSM

By Nancy Clark, R.D., FACSM

For cutting-edge sports nutrition information,

the 55th Annual Meeting of the AmericanCollege of Sports Medicine was the place tobe! More than 5,000 exercise scientists, sportsdietitians, physicians and coaches gathered inIndianapolis in late May to share their latestresearch. Below are some of the sportsnutrition highlights. (For other highlights, seewww.acsm.org.)• Eating an energy bar just 15 minutes before

you exercise is as effective as eating it anhour before. Grabbing fuel as you rush toyour workout is a convenient idea thatworks.

• Natural sports snacks, like a granola bar orbanana, offer a variety of sugars, butengineered foods might offer just one type of

sugar. Because different sugars use differenttransporters to get into muscle cells, eating avariety of sugars enhances energy availability.In a 62-mile (100 km) time trial, cyclistswho consumed two sugars (glucose +fructose) completed the course in 204minutes; those who had just glucose took16 additional minutes. The bottom line: eata variety of foods with a variety of sugarsduring endurance exercise, such as sportsdrinks, tea with honey, gummi bears…

• Salty pre-exercise foods such as chickennoodle soup can make you thirsty andencourage you to drink more. This canreduce the risk of becoming dehydratedduring hot weather.

• When exhausted cyclists were given a choice

of recovery drinks, they all enjoyed — and

tolerated well — chocolate and vanilla

milks, more so than water, sports drinks orwatery chocolate drinks. Chocolate milk isfamiliar, readily available, and tastes good!

• How long do elite soccer players need torecover from a game? In one study, theyneeded five days for sprinting ability toreturn to pre-game level. That’s four dayslonger than most athletes allow…

• How many calories does a triathlete burnduring the Hawaii Ironman competition?

Using labeled water, researchers determineda 173 lb (78.6 kg) man burned 9,290calories. Body water turnover was aboutfour gallons (16.5 L), and weight dropped7.5 percent. Muscle glycogen dropped by 68percent.

• Have you ever wondered how long it takesfor the water you drink to end up as sweat?The answer: only 10 minutes (in trainedcyclists). Ingested fluid moves rapidly, sodon’t hesitate to keep drinking even towardthe end of an event.

• Should an endurance athlete choose a sportsdrink with protein during exercise? The

research is confusing due to differentprotocols (time trials vs. endurance tests).Plus, in most research studies, the subjectsare given nothing to eat before the exercisetests – an unlikely situation for mostendurance athletes. Hence, we need more“real-life” research. Until then, plan to eatcarbs with a little protein pre-exercise —i.e., cereal with milk, a cup of yogurt — sothe protein will be available, if needed.During exercise, choose a sports drink thattastes good, so you’ll want to consumeenough.

• Some endurance athletes do perform betterwith protein during exercise. For example,when given carbs or carbs plus proteinduring an endurance exercise test, thosewho were “high responders” to the proteinperformed about 10 percent better in thetime trial at the end of the endurance test, ascompared to the “low responders.” This is just one example of how each athlete has hisor her individual response to different fuelsduring exercise. The best bet: Experimentduring training to learn what sports

drinks/foods settles best, tastes good andworks well for you personally!

• A Norwegian study of elite enduranceathletes showed that 73 percent tookvitamin supplements. Little did they realizetheir diet provided the recommendednutrient intake without the pills. Thevitamin intake of the pill takers was veryhigh: 135 percent to 391 percent of recommended levels. Two exceptions were Vitamin D (low in 22 percent of the athletes,perhaps due to the fact they live in Norwayand have less sunshine) and iron (low in 10percent of the women). The researchersremind us that high vitamin intakes canhave toxic effects and may be detrimental to

health over time. The best bet is to eat your

vitamins via healthy foods.

• The “freshman 15” gained in the first year college may be an exaggeration. Among agroup of 40 female college freshman, half gained and half lost weight (~4 to 5 poundExcess calories from specialty coffees andsoda contributed to the weight gain. Watchout for liquid calories!

• If kids are going to play video games, theymight as well play active ones, such as Wii

Boxing, Wii Tennis or Dance DanceRevolution. These burn two to three timesthe calories of traditional hand-held games

• Women who exercise experience an increain the hormones that stimulate appetite;men have less of a response. This meanswomen tend to get hungry after exercise an

have a harder time with weight reductionthan do men. Science finally validates whawomen have known all along!

• If you have “healthy genes,” you still need exercise to be able to gain access to thepotential good health you inherited. There’no slouching when it comes to prolonging

life!

couple of weeks despite changing one’sactivities or the pain is worsening, it may betime to let your physician take a look.

Q: I don’t believe in alternative medicines

Why do people believe in these treatment

A: The lack of scientific evidence is one of thgreat controversial issues regarding alternativmedicines. However, it is important to knowthat many Western medicine treatments alsolack strong evidence. Although you do notbelieve in alternative medicines as somepeople do, you are actually in the minority.The National Health Interview Surveyconducted in 2002 demonstrated that 62percent of adults used some form of complementary and alternative medicine(CAM) within the past 12 months. Prayer waidentified as the most commonly used CAM

therapy in that study (43 percent of respondents). The trend in medical schools isthat education on CAM is necessary. In arecent survey, more than 90 percent of medicstudents felt that Western medicine can benefrom ideas found in alternative medicine and85 percent felt it was necessary to understandthese therapies to practice medicine in thefuture. Hopefully, as Western medicine andalternative medicines learn from each other,this will lead to further research into theeffectiveness of these therapies for patients. Oone hand, there are different possible waysthat may be beneficial for treating illness.However, it is important that healthprofessionals seek out evidence to practice thmost effective and cost-saving treatments for

our patients.

Q&A (continued from page 2)

ACSM Fit S i t P A Q t l P bli ti f th A i C ll f S t M di i F ll 2008 P 6





Documents

2008 Fall Fspn Mind Body Exercise