At the age of 10, I got this dream come true. I became a main member of the volleyball team at school. Since that time, my most enjoyable thing to do during each summer vacation is to play volleyball with my teammates under the cheerful lovely sunshine. I love playing volleyball because I enjoy staying in a team. I love to cooperate with my teammates, support and encourage each other as to achieve the final success. Honestly, as an athlete, I don’t like face failure, because that makes me sad. During 10 years of my semi-professional volleyball career, a lot of professional volleyball trainers have come home to visit my parents and asked for their consents to send me to professional athlete school to get professional volleyball training. Honestly, at that time, playing volleyball was my favourite thing to do each day and I was willing to devote all my life into this sport. Fortunately, my wise parents made a right decision for me at that time. They believed playing volleyball is a great exercise to build a stronger body, a great experience to learn how to cooperate with others and to understand the real meaning of Team Spirit. However, giving up my science study at regular school is definitely a choice.
Since my age of 10 until the age of 19, each day has been fulfilled with some joyful volleyball experiences. Of course, the heavy training loads sometimes bring me some injuries. In my memory, I have gotten severely injured twice during my 10-year volleyball career. One time it happened during the summer of 1994. A professional volleyball athlete school invited me to participate in their summer intense training course. Since I was the ace spiker of my team, my major task was to spike 3 blankets of volleyballs each 20 minutes without any stop. Each blanket could hold around 35 volleyballs. Due to the repeated wind-up movements got the muscle on my right shoulder severely injured. Fortunately, it doesn’t take too long time for a teenage athlete to get recovered. Several months after I stopped the intensive training, my muscle on the shoulder got recovered. That injury makes me understand why my parents didn’t want me to become a professional athlete. Championship always means glory, but who knows how much effort you have to devote into achieving your final success. Each 4 years, only few of athletes can win the medals and enjoy the glory.
Another severe injury happened in my first year of university. During the hot summer of that year, most of my schoolmates have gone back home to enjoy their summer vacation. Me and my teammates, we stayed at school to get some intensive training as to prepare for the provincial sports meeting of the coming year. At that time, the university set a high goal for our team and we were expected to win the championship of volleyball in that sports competition. Therefore, during that summer, each morning, we started our regular training at 9 o’clock. We could take a two-hour break during lunch time and restarted and continued the training until 6 o’clock in the afternoon. The training during that summer is one of the toughest ones during my whole 10-year volleyball career. The university hired an ex-national professional trainer to design an intensive training program for us. The strict ex-national trainer used all her classic training programs which she used on her national volleyball team before. For practicing our defence skill, we had to repeatedly roll on the ground as to avoid the balls running at a high speed hitting the ground. However, my body is not as tough as the ground. Therefore, the skin on both sides of my body looked blue and purple during the whole summer. For practising our quick movement on the field, we had to bend the knee while moving forward, backward and sideward. My both knees got hurt a lot due to this practice. Unfortunately, I got an even worse injury right two weeks before the formal start of the provincial sports meeting. The tendon on the interior side of my right thigh had been injured. The effect was I could only depend on my single left leg to make a jump for completing a spike. When I finished each spike, my right leg felt too hurt to support my body or stay standing. My situation made our trainer quite desperate at that moment. Fortunately, my right thigh got recovery 2 days right before the beginning of the competition.
Finally, we did win the provincial university championship. The day we achieved our final success, we lifted our trainer in the air and cheered up together to celebrate.
Until now, I still have lot of passion towards playing volleyball, since I really enjoy the feeling of being a team member, being supportive to each other, being encouraged by each other. That feeling is unbelievably amazing!
Article by Nick Mutt
Michael Johnson being interviewed by Sue Barker on BBC Television on 24th March 2006, Day 9 of the Melbourne Commonwealth Games. The British 4 x 100m Relay squad had just failed to get the baton around. The text over the interview has been added to emphasise that UK Athletics are the problem. Athletics in the United Kingdom is contested under UK Athletics rules. As administrators, UK Athletics should maintain a role of strict impartiality between athletes, yet they fund some and not others based on subjective criteria. They assist some with medical support and not others. The very existence of UK Athletics undermines the bedrock of fairness and equality for all in athletics. They contaminate the environment have been shown in the long term to harm more than they help the athletes they seek to assist. The AAA of England were the guardians of the sport’s values in England. UK Sport and Sport England forced the effective closure of the AAA’s and have created a “Son of” UK Athletics, called England Athletics who will do as they are told, and have responsibility for developing talent. What business does any governing body have in identifying and developing talent, unless it develops all talent equally. Athletes must be allowed to emerge naturally, based on equality and fairness in competition. If funding is available, it must be distributed based solely on results in the national championships in a transparent way, not as the result of an interview or the recommendations of a …
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Article by Lyle Dennis
It is so funny; I often have to convince my clients that they deserve to train like an athlete. That they are worth it! But as today’s world has most of us convinced that the average person is less worthy than an athlete, I have my job cut out for me. I need to reinforce with my clients how each individual is just as deserving as the next. Some of us think that athletes are better than us, that they deserve more than us and that we should take care of their needs first. That we should wait until they are done with something before we can use it, whatever it may be.
Now don’t get me wrong, I love working with a lot of athletes, as most of them have a strong deep desire to excel in all that they do, to work very hard to improve themselves and persevere to achieve their dreams. So why is it that when you, not a traditional athlete, work very hard to improve yourself, have people look at you like you are doing something wrong or better yet doing something crazy. Doesn’t everyone want the best, need the best or better yet deserve the best? No matter whom you are. I am often asked why I train my clients so hard, so intensely, since most are not what you would consider a traditional athlete and therefore should not need to work that hard. I usually answer them by asking what they ever got by not working hard? Other than selling themselves short or giving up on personal goals.
I remember years ago, when I started working out my wife. I worked her out very hard and let me tell you that she would quickly tell me when she thought that I was letting up on her. It truly was important both mentally and physically to get the most possible out of every work-out. At times, people watching us work-out would come up to me and insinuate that I was pushing her too hard and that I should be letting up on her. My wife would laugh and tell me not to worry. The irony of this story is that some of the same people, who had earlier questioned our work-out intensity, quietly came up to me and asked me if I could work them out, as they wanted the same results that my wife had seen. I would just simply smile and say, I don’t think so because you think I worked her too hard.
I train many people at a couple of local gyms in my city. Because of my high intensity training style and reputation of working with pro-athletes, my middle aged clients are often asked what they are training for? What is their reason?
Here is an example of a typical conversation: Gym member: “What are you training for? My client: “Nothing really.” Gym member: “Oh! Why are you training so hard?” My client: “Because I enjoy being pushed.” Gym member: ” Really? But isn’t that stuff just for athletes?” My client: “Not really, and besides my trainer help me realized that I was an athlete!”
What is an athlete? Is it only the person that plays sports? Is it only the person training for a contest, a race, a tournament? Or is it anyone that uses his or her body in an ever changing world. A world that can throw you a curve ball at any time. Look around your world, what do you do that would be athletic? If you are a mother or raise children, then you are one of today’s athletes. You bend over and jump up. You lift heavy unbalanced loads (your kids, groceries, vacuum…). Your eye hand coordination and foot speed are tested all the time. Look at your life and what athletic thing you do in a day? I know that you will see that you cross train every day. You run, you sprint, and you lift weights. You are an “urban athlete”, an athlete that handles as much pressure as any “real or traditional athlete”. The money that you make might not be as much, but it is just as important to you and your team (your home team or your work team). If your body is not up to par and you can’t perform your daily tasks, this negatively affects your ability to function. So why don’t you train like an athlete? You deserve it, as you are an athlete and anyone that says that you are not one has no idea what you do.
They have no idea what an Athlete is.
Article by Joe Ackerman, Rolf Practitioner
Structural Integration as designed by Dr. Ida P. Rolf is a 10 session systematic process of deep bodywork that improves the Structural and Functional abilities of the human body in its relationship to the gravitational field. Through the systematic approach of reorganizing major joints, and body segments, while releasing the chronically held tension and torsion patterns we are able to achieve a rapid change in structural mechanics and correction of chronic musculoskeletal pain or dysfunction. Athletes perform better while stress is significantly reduced. Postural balance and flexibility are improved with each session. Professional athletes, dancers, and performance artists throughout the world have successfully utilized CORE Structural Integration. Business and professional leaders have found that the beneficial results have improved their focus and attention, their vitality, and their creative abilities. CORE Structural Bodywork can significantly balance the emotional and cognitive abilities of anyone who completes the 10-session series.
“Some individuals may perceive their losing fight with gravity as a sharp pain in their back, others as the unflattering contour of their body, others as a constant fatigue, yet others as an unrelentingly threatening environment. Those over forty may call it old age. And yet all these signals may be pointing to a single problem so prominent in their own structure, as well as others, that it has been ignored: They are off balance. They are at war with gravity.” – Ida P. Rolf
Perhaps more than any other group of people, athletes demand a tremendous amount from their bodies when it comes to intensity, frequency, and performance. It’s no wonder that a growing number of athletes ranging from recreational sports enthusiasts and weekend competitors to professional players and Olympic contenders are choosing to incorporate Structural Integration into their ongoing healthcare regimen as a way to condition and repair their bodies. Top athletes such as Professional Football Running Back Emmit Smith, Michelle Kwan Olympic Figure Skater, Mario Lemieux, Edwin Moses, Joe Greene, Ivan Lend former tennis champion utilized Structural Integration to remain at the top of their sport, in addition, the 1996 British Olympic team specifically chose CORE Structural bodywork in there preparation for the Olympic games. The high level of physical agility, strength, stamina, and endurance required of these individuals on a regular basis makes them perfect candidates for the strengthening and restorative benefits of Structural Integration.We can apply what we know about the foundation of Structural Integration that a body in proper alignment functions properly to come up with its logical opposite: a body out of proper alignment does not function properly. This physiological reality is the basis of the many different ways in which Structural Integration addresses athletic-specific needs.
Tim Thackery, the 2000, US National Taekwondo champion (flyweight division) started receiving Structural Integration sessions at the age of 13. Now at age 21 he still receives regular “maintenance sessions,” and the “ten-series” every other year. Tim states, “Structural Integration has given me a better presence than my competition. My posture has dramatically improved. My stance is firm. Not only has Structural Integration given me a mental advantage, it has increased my breathing capacity, improved my range of motion and I am more flexible. These are all qualities critical to becoming a winner in the Taekwondo sport.”
One of the first things that athletes who use Structural Integration will tell you is that it enhances their performance. This occurs for several reasons. For one thing, a properly aligned body requires less energy to do the same amount of work; this results in an athlete who does not experience fatigue as quickly, which in turn increases his endurance. For another thing, muscles that have been freed from overcompensating for one another (as they tend to do when the body is out of alignment) can become stronger as they perform their intended tasks; this results in optimum muscle performance, and ultimately in increased strength.
“Joe, I have been meaning to thank you for the 10 Sessions I went through with you 6 months ago. I cannot thank you enough for the freedom, stability and flexibility that you have helped me achieve. I feel more athletic now than I did when I was an athlete. My strength and conditioning coach was amazed the last time we trained at my form during shuttle runs and wind sprints. He had never seen me drive my knees so high – something that I am not used to hearing as a 300+ pound former athlete. But I have to tell you, I was running without resistance, I felt free. This is something that I had never felt before. Simply just walking down the street is a fun experience. I glide, I bounce in my step. Maybe this is what movement is like for some people, but it was never the case for me. From a movement, balance, even strength and endurance perspective I feel like a new person. The combination of the sessions with you and incorporating your “homework” into my lifestyle has made all the difference. Thanks so much for working with me and helping me to achieve my goals.”Jeff Laughlin
Similarly, many of the other results of Structural Integration that we’ve discussed in previous articles translate directly into athletic benefits. Deeper, more expansive breathing becomes increased breathing capacity. Increased flexibility, balance, and coordination are obvious boons to any athlete, but they also translate into an improved range of motion. Increasingly upright posture can translate into a stronger stance. And all of these benefits can result in increased grace and agility.
“Joe, Thank you for taking me through all 10 sessions of Structural Integration. The combination of bodywork, awareness training, and flexibility exercises has led to exceptional results. I would have never completed the 2006 San Diego Marathon without your help.” Dave Cobb
A second category of athletic benefits from Structural Integration involves injury. Prevention and recovery are two sides of the same coin. When the body is in appropriate alignment, it is less likely to move in an inappropriate way that may result in an injury. If the athlete does become injured – through impact or from a fall, for instance – correct alignment will allow the body to heal more quickly and efficiently, because each region of the body will be doing its job appropriately.
Some benefits and hazards are sports-specific, and, by focusing on a particular body part or region, I can assist the athlete in optimizing his performance and in preventing injuries that are more likely to occur in his sport. For instance, the work I do in the fourth session results in runners having increased stride length and balanced arches of their feet; this results in increased speed and a more comfortable, less injury-prone gait. In another example, a third of all golfers will experience injury as the result of repetitive swinging, bending, and stooping; I can help the golfer prevent this type of injury by ensuring a correct relationship between pelvis and spine, and by optimizing his range of motion.
“Joe started working with me about 24 months ago to help me deal with adverse effects of surgery and radiation treatment that I had received in the summer of 2004 to address cancer in my neck and right shoulder. Initially Joe and I focused on therapy that would improve the elasticity, flexibility and strength of only the effected areas. Last year I told Joe that I was interested in getting back on the golf course (I was a 9-handicap before my cancer treatment) and Joe indicated that he thought that we could significantly improve my overall posture, flexibility and breathing (all of which are essential elements of a good golf game) by participating in a 10-session Core Structural Therapy Program. We started the program in the Winter of 2006 in preparation for the upcoming 2007 golf season. I have to admit the program was more comprehensive and rigorous than I expected. My involvement included not only participating in the therapy sessions, but also spending the intervening days re-educating my body to improve simple things like sitting, walking and breathing properly. Although my golf game has improved as a result of the work Joe and I did during the Core Structural Therapy program, (last week I shot my best round of the year, an 82). Dave Noke
A third, less obvious, category in which athletes experience benefits from Structural Integration is mental advantage. As I’ve mentioned in earlier articles, one of the advantages of Structural Integration is decreased stress and anxiety. For an athlete, this can be a huge advantage in competition. Add to that the knowledge that his body is functioning at its best, and the athlete is more likely to approach any activity or competition with confidence.
Through enhanced performance, prevention of and recovery from injury, and an increased mental advantage, Structural Integration provides athletes with a broad range of benefits.
For Further information regarding Structural Integration please visit http://www.corestructuraltherapy.com or contact Joe Ackerman directly at 781.425.5057 or firstname.lastname@example.org
Overtrained athlete syndrome -overtraining is actually a significant issue in good harvests athletes. If left without attention, it could possibly result in a multitude of problems ranging from not being able to sustain training load, to psychological effects like fatigue and insomnia.
At some point inside an athlete’s career, the individual probably have experienced overtraining relatively. Overtraining can sometimes be a product or service of pressure when preparing for competitions, or when a player tries to rise above the body’s limits during training. But for whatever may be the reason behind an athlete’s overtraining, its effects on our bodies along with the athlete’s performance could be damaging.
Overtrained athlete syndrome can be a number of effects brought on by excessive strain and too little recovery time the person’s body is subjected too. This really is common in lots of sports which require their athletes to learn all through the year along with great intensity. The end results of overtraining could be scary, and have absolutely led many athletes to settle off-season, as well as quit entirely in the sport. To recognise how damaging overtraining could be, read about many of the effects it poses on athletes:
Physiological results of overtraining
Most likely the most evident symptoms of overtrained athlete syndrome are physiological signs an athlete may be experiencing
• Muscle soreness -although soreness practical knowledge by everyone after hard training, overtrained athletes experience a new amount of pains in joints and muscles. When a player adjusted beyond his personal limit, and has now not given his body enough recovery time and nutrition, he might experience a greater amount of soreness as well as a loss of performance.
• Loss of strength -an overtrained athlete, overtime, are experiencing some decrease of strength. During workouts or training, an athlete might notice how he may struggle to push or carry his usual weight or training load. Here, overtrained athlete syndrome knowledge.
• Decreased immunity -because one’s body is overworked instead of given enough time to recover, an overtraining athlete are experiencing illnesses with greater regularity. A common cold can now and again recur in mere week-long intervals.
• Irregular menstruation -for female athletes, hormonal imbalance may also happen if they are overtrained. That is manifested in irregular menstruation.
Psychological outcomes of overtraining
The most dangerous effects of overtraining, however, are ones that customize the psychological state of the athlete. Below are a few indication of overtraining that needs to be watched out for and avoided.
• Depression and mood problems-overtrained athlete syndrome can be preceded by depression among other mood problems. A player will spot himself in bad moods more reguarily, and may sometimes be irritable and easily fatigued.
• Palpitations -a sure symbol of overtraining will come in the sort of inexplicable palpitations. Regardless of whether a player is in rest, sudden palpitations could possibly be experienced as a consequence of link between overtraining.
• Insomnia -closely connected with depression, a player may find himself within sleep regularly. Insomnia due to overtraining can cause various problems that is detrimental a great athlete’s performance.
Overtrained athlete syndrome is dangerous, and definately will have major side effects inside performance from a athlete in different sport. However, it is far from impossible in order to avoid. One sure technique for avoiding the syndrome is always to train in the pace that is definitely recommended because of your physician. Also let your body enough time to rest and supplement it with proper post-training nutrition.
More Athletics Articles
Article by Erwin Stevenson
For the intense athlete, socks have turn into recognized as an crucial part of shoes that may determine the distinction between success or failure at the enjoying field. Women love socks hosiery.Recreational and competitive athletes can receive state-of-the-artwork info on sock fiber know-how and development methods from top rate wearing items vendors and technical guides ordinary to their sport. It’s fresh to see the topic of “socks” included on this comprehensive software of subjects relative to the sphere of podiatric sports medicine.Historical Evaluation:Hosiery now seems like excessive-tech sports gear with doable medical applications. A lot of studies had been carried out on varied affected person populations, together with athletes, to determine the position of hosiery in stopping pedal pathologies.At the similar time, Herring and Richie published their research demonstrating the prevalence of acrylic fibers over cotton fibers in stopping the frequency and severity of friction blisters in operating athletes.Ufer and associates studied the effect of hosiery to warm the ft of sufferers with spastic quadriplegia. The impact of over-the-calf sports activities socks to scale back swelling within the feet and legs was reported via Brown and Brown.The United States navy, plagued with ever-growing blister frequency in army recruits, carried out their very own analysis documenting the power of assorted sock techniques to reduce back friction blisters. Those prospective studies established the very best stage of clinical research trying to determine the effect of varied sock fiber combos at the ft of a giant number of human topics engaged in marching and running.The ideas confirmed and validated by means of these research is the inspiration of this presentation. Socks and Foot PathologiesThe following foot pathologies could be straight affected by the sort of hosiery worn by way of the athlete:Toenails: subungual hematoma, onychomycosis, onychogryphosisIntegument: friction blisters, hyperkeratoses, heloma dura/molleMechanical or Shear Damage Against Bone Prominence: retrocalcaneal exostosis, sesamoiditis, hallux valgus, tailor’s bunion, accessory navicular, tibial crest periostitis, medial and lateral malleolar contusionCauses:The forces concerned in generating the above-mentioned tissue accidents embody ground response forces, tangential shearing forces, and a mixture of strain and shear induced through athletic footwear.Numerous researchers have tested that floor response forces can method or exceed 3 times physique weight in a running athlete. Shearing forces outcome from ahead or sideways momentum of the athlete whether or not walking, jumping, operating, or lunging. Shearing drive at the skin surface of the foot is exacerbated by means of the type of enjoying floor, sort of footwear, kind of insole, and type of sock material. The combination of irregular strain and shear ends in the formation of friction blisters in athletes and ulcerations at the toes of sufferers with diabetes mellitus.Along with the irregular forces generated through the precise actions of the game, the sort of footwear worn by means of the athlete can generate unique damaging stress and shear in particular areas of the ft or legs. The Fiber TaleThe power of a sock to expend damaging forces on the surface of the foot rests in part on the fiber composition and more significantly on the development technique of the manufacturer. It is the lack of information of fiber know-how that leads such a lot health care pros to make misguided suggestions to their patients relating to choice for sporting activities.Fibers that absorb moisture are termed hydrophilic while fibers repelling moisture are hydrophobic. Cotton fiber retains 3 times the moisture of acrylic and fourteen occasions the moisture of CoolMax®. Whilst uncovered to ambient air, socks composed of cotton hold moisture ten instances longer than acrylic. In descending order of hydrophilic rating, the next fibers are listed: cotton, wool, acrylic, CoolMax®, polypropylene.Throughout initial activity, moisture absorption from the ft turns into a fascinating feature. Nevertheless, this volume of fluid far exceeds the absorptive capability of any sock product. Subsequently, to attenuate moisture accumulation on the pores and skin surface, the sock must arrange a wicking gradient to the shoe.Ideally, a wicking gradient happens whilst the shoe higher is breathable (i.e., nylon mesh) in order that ambient air encourages evaporation of water vapor. Socks of intermediate hydrophobic vary, i.e., wool and acrylic, permit motion of water however won’t take up and preserve water like cotton fibers will. Levels of hydrophobic qualities by myself, however, don’t determine overall wicking capacity.The mechanical structure of the fiber and compressibility of the fiber will decide total wicking potential. CoolMax® fibers have four channels built into their move-sectional geometry giving a 20% larger perimeter area than traditional round fibers. The result’s higher water/vapor delivery through stronger floor publicity for capillary action.Thus, cotton and wool socks have the next resistance to sweat transport of wicking. When moist, acrylic fibers swell less than 5% while cotton swells 45% and wool swells 35%. Swollen fibers which might be compressed reduce air spaces and thus reduce moisture transport. While combining hydrophobic qualities and mechanical fiber traits, the fibers that wick moisture finest are, from greatest to worst: CoolMax®, acrylic, polypropylene, wool, cotton.In research carried out on runners sporting synthetic fiber socks vs. Cotton fiber socks, while moist, had been observed to stretch and lose their form contained in the shoe. This led to bunching and wrinkling of the socks compared to acrylic fiber socks. In a few game applications, the thermal-insulation quality of the fiber composition becomes critical. Nevertheless, the abrasive nature of one hundred% wool fiber socks has required the blending of wool into different high-tech artificial fiber materials.Blisters and Other Pores and skin InjuriesFriction blisters are among the most common foot accidents affecting the athlete. Blisters at the toes are even more widely wide-spread and debilitating in army recruits. A research carried out on 357 marine recruits at Parris Island, South Carolina, found out a 69% incidence of blisters throughout a 4-month period of training. Blisters serious sufficient to warrant medical evaluation at unwell name came about in 24.four% of all trainees. Factors needed for friction blisters are shear pressure, strain and average levels of moisture. All of those forces could be mitigated through a correct sock system.Herring and Richie investigated the position of fiber and sock development strategies in the prevention of blisters at the toes of operating athletes. Their findings established that acrylic fiber socks could have less blisters and smaller blisters than cotton fiber socks. As well as, athletes had been capable of decide a drier foot with acrylic socks compared to cotton.Plagued with ever-rising frequency of blisters, the United States Navy performed 3 randomized prospective research on varied sock systems. The usual military situation sock is a 50% cotton and 50% wool cushion-sole sock. The 3 research attempted to match more moderen fiber construction methods and double-layer technology to scale back blister frequencies.In a research of 357 marine recruits on Parris Island, South Carolina in 1992, using a CoolMax® liner with a heavily padded terry design outer sock utilizing a wool/polypropylene mix significantly lowered blisters in comparability with a single layer sock (40% vs. Including a CoolMax® liner to the standard sock significantly decreased unwell name visits (24.four% commonplace vs. 9.four% standard with liner).One other research of one,079 soldiers in 1993 examined five sock methods on blister frequency and acceptability by soldiers. Synthetic fiber socks considerably outperformed the standard wool sock. Including a CoolMax® liner to the wool sock considerably decreased blisters. Whilst evaluating single, additional-thick acrylic padded socks to double layer sock-programs, the double-layer gadget was once superior owing to the protective of the open terry loops from the skin surface and the motion interface created by means of the double-layer system. 3 other military research have validated a blister prevention superiority of double sock techniques vs. single layer socks.FittingProper fitting of athletic footwear is important for consolation, damage prevention, and performance. Becoming of footwear, particularly athletic footwear, is a misplaced art in the trendy retail marketplace. The emergence of excessive-tech sports activities hosiery products has made the shoe-becoming process even more difficult.The Brannock measuring gadget was once advanced in 1927, lengthy before athletic shoes have been evolved and long earlier than high-sports activities specific hosiery products had been invented. Nearly all of trendy-day athletic sneakers are manufactured overseas in third global countries where sizing parameters differ significantly even inside the same unmarried factory.In 1995, the writer carried out a shoe fit examine for a premium sports activities hosiery company. 1) Measuring ft barefoot with a Brannock machine efficiently predicted correct athletic shoe measurement solely 30% of the time.three) Whilst measuring a subject barefoot (as really helpful by way of the Brannock Company), after which becoming the subject with athletic footwear and thick sports activities specific socks, the Brannock measurement was correct solely 15% of the time (an 85% failure charge!).4) Whilst measuring a topic with thick sports activities particular sock standing on the Brannock system, the accuracy for predicting correct shoe dimension advanced via 10%.five) Whilst carrying properly fitted shoes with a familiar sports activities sock, adding a thick heavily padded sock demanded an increase in length of shoe seventy seven% of the time.Subsequently, measuring an athlete with a Brannock measuring system has minimum worth whilst correlating with shoe sizes of recent day athletic footwear. Nonetheless, the talent of the more fit can allow translation of the shoe size to an “adjusted size” based mostly on a information of stock and peculiarities of model name-dimension characteristics. The athlete must be measured and equipped wearing the specific sock that can be finally worn with the footwear. In the end, however, the zeal of the American public to purchase socks specific for each recreation has spawned a 0,000,000 industry.The biomechanical movement and stresses of leisure and competitive wearing activities range greatly. Designing a sock to mitigate those stresses has led to very similar features, regardless of the styles of foot stresses present in every sport. What incorporates extra adaptation are the shoe designs and the environmental demanding situations of the sport. Right here, sock layout in the upper and fiber composition may be diversified drastically to satisfy the calls for atypical to the sport.Related Articles:
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Article by Patricia Niland Dip.ION, MBANT
To realise potential, it is vital that an athlete has the ability to train consistently. Successful training, over time, builds a stronger, faster, more efficient body which will hopefully go on to produce optimum athletic performances. Time lost due to ill health, is time that a competitive athlete cannot afford to lose. In the long term the athlete and his/her coach needs to be conscientious about their own ‘care’ and acknowledge that they have a responsibility for the training and nutrition factors within their control, both of which can influence success or failure.
Illness can have profound effects on an athletes mental perspective, causing loss of rythym and habit. Once recovered the athlete may need to mentally regain focus. Maintaining a healthy immune system is therefore a considerable factor in the athletes pursuit of success.
Moderate exercise has been demonstrated to have beneficial effects on the immune system, reducing the risk of colds and chest infections. However for the competitive athlete who trains at a greater intensity and for longer durations, intensive exercise has the potential to cause immune suppression, with a recognised window of lowered post exercise immunity existing where the athletes system is vulnerable to infection (Nieman 2003).
Post-exercise immune suppression is thought to be partly due to the increase in production of stress hormones such as cortisol and adrenaline. Athletes training or competing in a carbohydrate-depleted state, will experience a greater increase in these hormones. It is therefore suggested that the ingestion of 30-60g carbohydrate per hour by athletes, during intensive exercise can create a reduction in stress and immune markers. (Gleeson et al 2004)
Reduction in immune status also occurs when an athlete has compromised glycogen and fat stores. This can be caused by the ineffective replacement of calories after exercise, or a conscious avoidance of fat, due to a goal of lowered body mass. A hair mineral analysis can be useful in this respect, to determine an athletes manganese levels. Lowered levels of this mineral can contribute to reduced glycogen storage, which can dramatically impact on performance and increase the stress response.
Calorific expenditure should always be balanced by an equivalent intake of calories, and the consumption of essential fats become more commonplace amongst athletes. When the diet shows signs of nutrient deficiencies, supplementation should be utilised to provide protection. However care should be taken not to overcompensate and the diet should always be viewed as the main provider of nutrients. (Venkatraman et al 2002).
Training alone is not responsible for the suppression of the immune system. Neiman identifies many factors that can contribute and should be considered. “The infection risk is amplified when other factors related to immune function are present, including exposure to novel pathogens during travel, lack of sleep,severe mental stress, malnutrition, or weight loss.”To enable an athlete to compete and train effectively throughout the year areas which must be acknowledged are:
- Diet- Training and competition- Family/relationships- Work- Travel- Rest
Boost immunity and train consistentlyOptimum nutrition, should be the fundamental consistent factor for any athlete. When training schedules are planned, time should always be taken to plan an appropriate dietary programme. This should be specific to the individuals training and competition requirements. Revisions in training intensity, increases or decreases, should always merit revisions to the diet.
FatsSaturated fats and trans/hydrogenated fats are not essential to the body and should be avoided as they suppress immunity and inhibit the function of essential fats. However the essential fats Omega 3, 6 and 9 are vital for the athlete as they enhance cell membrane integrity, increasing metabolism and immunity.
AVOID:Margarine (hydrogenated fats), processed foods and foods high in saturated fatsINCREASE:Nuts – brazil, almond, walnutSeeds and their oils – pumpkin, sunflower, sesame, hemp, flaxOily fish – mackerel, herring, krill, salmon etc
CarbohydratesRefined carbohydrates (white rice and bread) should be substituted for whole grains ie. wholemeal bread and brown rice, both for their nutrient and fibre content. Rye bread can be used to add variety to the diet and to reduce wheat intake, as phytates in wheat can reduce the absorption of iron, which is required both for energy and immunity. Large amounts of refined sugar should be avoided due to its immune suppression potential caused by the reduced entry of vitamin C into the cells. Lowered vitamin C will also impact on energy production in the cells (citric acid cycle).
Fruit and vegetable intake should be around 7-10 portions per day. Organic produce is preferable, as it contains more vitamins and minerals and eliminates the toxins which have to be processed by the liver. When possible vegetables should be consumed raw to increase vitamin, phyto-chemicals and enzyme content.
ProteinVegetarian athletes should ensure they are consistently taking in high quality protein (see below). When the athlete is not vegetarian, the increase/inclusion of vegetarian protein would be beneficial.
INCLUDE MORE:Beans, pulses, tofu and quinoa, cheese (goats), eggs (with Ω3′s)AVOID:Proteins high in saturated fats, red meats and processed meats ie. burgers and sausages
StressAthletes need to acknowledge stress and the role it can play in performance and immunity. Priorities must to be identified, taking into consideration all other life factors. Realistic, attainable goals can then be created, enabling the athlete to train and compete whilst keeping stress levels to a minimum.
Pulse testTo check for over training/infection – this should be done every morning before rising. Take the pulse. A rise of 8 beats or above from the average for the preceding week, would signal that athlete should reduce training.
SleepQuality sleep is essential. HGH (Human Growth Hormone) is produced during sleep, which aids repair. If training is intense it may be beneficial for the athlete to take an afternoon nap
Factors which suppress or inhibit immunityHigh intake of dietary fats (saturated and trans fats)Intake of excess refined carbohydrates (including sugar)Compromised glycogen and fuel depletion (see Hair Mineral Analysis)Training >90 minutesOver trainingWeight lossStressLack of sleepDeficiency of dietary proteinDeficiency of vitamins A, C, E, B6 and B12 and the minerals iron, zinc, selenium, and copper
ReferencesNieman DC. Current perspective on exercise immunology.Curr Sports Med Rep. 2003 Oct;2(5):239-42.
Gleeson M, Nieman DC, Pedersen BK. Exercise, nutrition and immune function.J Sports Sci. 2004 Jan;22(1):115-25.
Venkatraman JT, Pendergast DR. Effect of dietary intake on immune function in athletes.Sports Med. 2002;32(5):323-37.
Gleeson M, Lancaster GI, Bishop NC. Nutritional strategies to minimise exercise-induced immunosuppression in athletes. Can J Appl Physiol. 2001;26 Suppl:S23-35.
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Article by Pat Adams
For an athlete achieving peak performance is paramount particularly in the competitive world of athletics. Athletes perform at their very best when they undergo proper training and eat a balanced and nutritious diet. Whether you are a keen sports person or an athlete competing at the highest level, good fitness is necessary to maintain strength, fight infections and injuries and provide energy. Therefore let us examine the nutritional elements that make up an athlete’s diet alongside other tips worth considering. An athlete’s diet is largely made up of carbohydrates known as complex and simple carbohydrates. Complex carbohydrates are found in foods such as cereals, pasta and potatoes and simple carbohydrates are in foods namely sugar, honey and fruit. Complex carbohydrates are broken down by the body during digestion and turned into glucose which is then stored in the body as glycogen. During exercise the glycogen is converted back to glucose and used for the energy required to sustain prolonged and strenuous bouts of activity. It is important that an athlete’s energy levels are kept up during this time as a lack of it may well lead to fatigue and a weakened mental attitude, vital if he or she is to win and perform at their best. Glycogen is a form of glucose. The body cannot store much glycogen although athletes need a lot of it. Therefore in order to keep the ‘glycogen tank’ full, try to eat carbohydrates as much as you can and drink plenty of water as glycogen is stored better when the body is well hydrated. Try to avoid white sugar and honey as this increases the pain of injuries. Should an injury occur, get a fresh pineapple and eat as much of it as you can as it contains an enzyme called Bromelain, which helps the healing process by breaking down the injured tissue. Taking vitamin B6 is also good as it is a natural diuretic and helps carry damaged tissue out of the system. A good diet which contains a variety of foods will ensure that an athlete gets sufficient vitamins and minerals. Vitamins such as Thiamin B1, Riboflavin B2 Niacin and Folacin maintain a healthy body and are found in foods such as whole grains, liver, lean meats, milk and green leafy vegetables. Calcium is also good for bone structure and strength and a lack of it can lead to osteoporosis later in life. A excellent supply of Calcium can be found in foods such as eggs, cheese and milk. Iron serves an important part in the body as it carries oxygen to the red blood cells and removes carbon dioxide. Many growing athletes, women and vegetarians are prone to having an iron deficiency due to poor iron intake, low absorption or loss of iron in sweat. A diet sufficient in fruits, vegetables, cereals and red meat will help rectify any shortage. The function of protein in the diet also provides a vital role. Protein is used for building and repairing muscle, bone, skin, hair and other tissues. It is essential in the diet as the body doesn’t store protein, the best sources coming from eggs, milk, meat and fish. In general athletes who train hard tend to need more protein than the average individual, and the amounts they need depend on the duration, intensity and frequency of the exercise. Athletes whose diet is low in protein may experience fatigue and poor performance. Foods that contain fats provide fuel for the body and the amount of fat used depends on the athletes physical fitness and the event that he or she is competing in. Trained athletes tend to use up more fat than an untrained athlete. A good amount of body fat is needed and care must be taken when eating foods with a high fat content as it can lead to weight gain. Select lean cuts of meats and low fat dairy products along with ‘healthy’ fats and oils such as Canola and Olive oils. Water is crucial in the life of an athlete and drinking 8-10 glasses of water throughout the day will ensure that you are replacing fluids loss during exercise. Dehydration can cause fatigue and muscle cramps. Drinking chilled liquids throughout the event is advisable as they lower body temperature. Other tips to note are:-Always eat breakfast as this will help kick start your day and your metabolism.Do not eat any foods that you are not familiar with. An athlete doesn’t need any ‘suprises’ on the big day. Experiment after the event and not before.Any food eaten should be well digested before the exercise or event begins. The body must feel as light as possible. Leave 3.5 hours after eating a high carbohydrate meal and 2-3 hours after eating a big meal. So for anyone who enjoys sports competing is only half the fun. Keeping your body in peak condition will not only benefit you in years to come but will ensure that you excel and win at your chosen sport. After all as the saying goes ‘You are what you eat’ a phrase that rings notably true in the world of athletics.
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