Thursday, 17 March 2016

Nutrition For Post Exercise Recovery




Nutritional recovery includes:

1. Replacing The Fluid And Electrolytes Lost In Sweat.
•             Some degree of post exercise dehydration is likely.
•             Anybody weight loss during an exercise session should be replace. 80 kg of lost weight is roughly equal to 1 L of fluid that needs to be replaced.
•             Water is usually adequate.
•             If rapid hydration is required prior to another training session in a short period (example<24 hours), a sports drink may be more suitable. The sodium in the fluid may help increase the rate of intestinal fluid intake.
•             Alcohol and caffeine aided drinks will act as a diuretic, rather than a fluid replacer, so those drinks should be avoided or restricted.

2. Refilling Muscle Glycogen Stores.
•             Some degree of post exercise muscle glycogen depletion is also a likely consequence of exercise.
•             The greater the duration and intensity of the session, the greater the glycogen depletion.
•             If the next scheduled training session is not for several days, rates of glycogen replenishment. If less critical, and they are regular high fibre hydrate training diet will adequately replenished depleted stores.
•             If another exercise session is scheduled within 48 hours extra measures are required to ensure adequate recovery and performance.
•             In such circumstances carbohydrate eaten immediately after an exercise session increases the rate of muscle glycogen synthesis. Studies suggest 1g of carbohydrate per kilogram of body weight should be consumed within the first 10 – 15 minutes after exercise, and again every 2 hours until normal meal routine can be resumed.


Nutrition During Exercise


Nutrition during exercise is probably only important in exercise sessions greater than one hour in duration, or exercises performed in hot environments.

Fuel (carbohydrate) is not required during exercise sessions. If the training period is less than 60 – 90 minutes.

Highly intensity exercise of greater than 90 minutes. Duration will begin to test the carbohydrate stalls of participants.

Intake of 50g of carbohydrate, or 1g per kilogram of body weight per hour can improve performance in these circumstances.

Sports drinks are recommended as they are often easier to consume than solid food and can provide fluid requirements simultaneously.

Maintain hydration – those undertaking training sessions lasting for 50 – 60 minutes of continuous exercise should consume fluids during the session.

Water is probably most suitable for non-endurance (<90 minute) sessions.
Small volumes (150 – 200 ml) of cold fluid every 15 – 20 minutes is most practical and palatable.

For endurance sessions a practical rule of thumb is to replace 90% of sweat losses (example lost body weight) during training.

Sunday, 13 March 2016

Stretching

Why Stretch?
Stretching before and after training increase flexibility, which reducing soreness and the risk of injury, Increasing your flexibility gives you more stability making you more stable, solid and powerful. As well as increasing your balance, you are increasing your ability to kick higher with more power. Stretching also improves agility and co-ordination. In

Stretches are very important to perform before and after training sessions.
•           To prevent injury.
•           To increase functional ability, flexibility and joint mobility.
•           To reduced post exercise soreness.
•           To improve exercise performance.

When Stretching Taking Slow. Deep and controlled breaths will help you relax your muscles which will give you a better stretch.

Only stretch to the point of discomfort, not pain. When you feel pain your muscles will tighten up, reducing your flexibility. When you start to fell discomfort, not pain hold for a minim of 15 seconds or longer,

Stretching The Facts

•           Flexibility varies from joint to joint within an individual and range of movements at one joint can't be used as a predictor of range in other joints.

•           Flexibility degenerates, with a touch, but this is reversible with regular exercise including stretching.

•           Flexibility is reversible.

•           All major muscle groups should be include all d, with emphasis on those particularly stressed in the activity performed.

•           Stretch reflex.

•           Therefore, a stretch > 6 seconds activates inverse reflex (30 – 60 seconds optimal).

•           Offer alternatives for those who find some movements uncomfortable or painful.

•           Limits to flexibility genetically determined, but all can improve.

•           How much flexibility one should have or do when training, depends on your needs. Example: compare a weekend jogger with a young gymnast.

•           Muscular– tendinours junction is the most common size of injury resulting from an sufficient flexibility. Muscle can lengthen about 20%. Tendons only 2 – 3%.

Do Not Bounce.
Bouncing can tear or damage your muscles. Once stretched your body is more prepared for the warm up, conditioning phase and cool down, and stretching after the cool down maintains flexibility and balance, and reduces soreness.

GOLDEN RULES OR FLEXIBILITY
1. Stretch to the point of discomfort, not pain.
2. Breath normally, relax and listen to your body
3. Hold for a minim of 15 seconds or longer. Do Not Bounce!


4. If stretching is painful or no improvements. Seek expert advice

Pre-Exercise Nutrition

A focus on pre–exercise nutrition is most pertinent prior to exercise sessions greater than 60 – 90 minutes in duration. However, for any form of exercise. Pre-exercise eating should address the following criteria:
Adequate Fuel.
  • The regular training diet should ensure adequate stores of muscle glycogen prior to an exercise session.
  • Any pre–exercise food should be highly carbohydrate, and low fat, (example breakfast cereal + skim milk + fruit, muffins + jam, toast + canned spaghetti, banana roll).
Adequate Hydration.
  • Fluids should be consumed regularly in the lead up to training to ensure adequate hydration.
  • Water is the ideal food.
  • Consume 500 ml of fluid, 1 hour before training.
  • Intake should not be excessive so as to cause discomfort whilst training.
  • For events greater than one hour in duration, 2 – 5 Litres of fluid should be consumed on the previous day.
Avoid Stomach Discomfort.
  • No larger protein meals (example meets, chicken, fish, eggs, cheese) should be eaten within 4 hours prior to major exercise.
  • Between 4 and 1.5 hours prior to exercise only carbohydrate foods (example fruit, fruit juice, bread, cereal) should be consumed.
  • During the 1.5 hours prior to exercise only carbohydrate fluids should be consumed (example, sweet drinks, cordial, fruit juice).
  • During the last 30 minutes prior to exercise water is the most appropriate, if desired.
  • Experiment with the type, timing and amount of food that works best for you.
Good hydration is especially important!Nutrition During Exercise1
ü  Fluids should be consumed regularly in the lead up to training to ensure adequate hydration.
ü  Water is the ideal fluid.
ü  Consume 500ml of fluid 1 hour before training.
ü  Intake should be excessive so as to cause discomfort whilst training.
ü  For events greater than one hour duration, 2-5 litres of fluid should be consumed on the previous day.
ü  No larger protein meals (e.g. meat, chicken, fish, eggs and cheese) should be eaten within four hours prior to major exercise.
ü  Between 4 and 1.5 hours prior to exercise only carbohydrate foods (e.g. fruit, fruit juice, bread and cereal) should be consumed.
ü  During the 1.5 hours prior to exercise only carbohydrate fluids should be consumed (e.g. sweet drinks, cordial and fruit juice).
ü  During the last 30 minutes prior to exercise water is the most appropriate, if desired.
ü  Students should be encouraged to experiment with the type, timing and amount of food that works best for them.

Utilisation

Fruit_Stall_in_Barcelona_Market
Carbohydrates, proteins and fats are utilised by the body for a large range of functions.
Uses Of Carbohydrates
  • Energy – blood sugar, muscle, brain, liver (proteins spring).
  • Formation of liver and muscle glycogen (short-term energy store).
  • "Fat primer"(regulates lipid metabolism).
  • Fibrous components (dietary fibre) acids, GI track function.
  • Futile cycling/heat production.
Uses Of Protein
  • Tissue growth, repair and regeneration.
  • Hormonal and enzyme protection.
  • Acid-base balance.
  • Structure – collagen and elastin (hair, nails, tendons, skin, ligaments) cell membrane, internal cellular material.
  • Energy (small to moderate contribution).
Use Of Fat
  • Energy.
  • Adipose tissue – energy store, organ protection, insulation.
  • Vehicle for fat soluble vitamins.
  • Cell membrane structure (phospholipids and chol).
  • Cholesterol transport (by LDL and HDL)
  • production of prostaglandins (intracellular regulator of metabolism formed from EFA's).
The trainer should be primarily concerned with the role of microelectronics in energy metabolism as this has the most obvious crossover to exercise.
Energy Requirements For Exercise.
  • The total energy requirements and the contributions from the various macro nutrients, for exercise is dependent on the intensity and duration of the exercise. Physical activity may account for anywhere between 0 to 30% of total energy expenditure depending on an individual's circumstances (example bedridden, tri-athletes in training).
  • During short duration, intense exercises carbohydrates in the form of muscle glycogen (> 60%) and blood glucose (30 – 40%) are the prime energy source.
  • In the early minutes of moderate and prolonged exercise almost all the energy is supplied from glycogen stored in the active muscles. During the subsequent 20 minutes (approx), the liver and muscles provide approximately 40 – 50% of energy, with the remainder provided primarily from free fatty acids in the blood. As the duration of the activity continues and glycogen stores become reduced, more energy is supplied from fat metabolism. Amino acids play and increasing role in the production of glucose (gluconeogenesis) as glycogen stores become depleted, eventually supplying as much as 10 – 15% of total exercise. Energy requirements.

Thursday, 10 March 2016

History

Primitive Fighting

Primitive men probably started out making deep, loud noises to scare away predators then they might have used a mixture of slapping and wrestling and then a mixture of punching and wrestling when they met their enemies, but organized fist fighting did not become really popular until the time of a Greek monarch called Thesus, about 900 BC. The bloodthirsty Thesus made his gladiators sit on stone slabs facing each other with their fists wrapped in leather thongs. The gladiators would punch away at one another until one of them was dead.

Ancient Greek boxing

Ancient Greek boxing or pygmachia (Greek: πυγμαχία pygmachia, "fist fighting") dates back to at least the eighth century BCE (Homer's Iliad), and was practiced in a variety of social contexts in different Greek city-states. Most extant sources about ancient Greek boxing are fragmentary or legendary, making it difficult to reconstruct the rules, customs and history surrounding this activity in great detail. Still, it is clear that gloved boxing bouts were a significant part of ancient Greek athletic culture throughout the early classical period.

Bare-Knuckle Boxing

Bare-knuckle boxing (also known as bare-knuckle, prize fighting, or fisticuffs) is the original form of boxing, closely related to ancient combat sports. It involves two individuals fighting without boxing gloves or other padding on their hands.

The difference between a street fight and a bare-knuckle boxing match is an accepted set of rules, such as not striking a downed opponent.

Early History
After the end of the Roman Empire, boxing was neglected as a sport for hundreds of years. It surfaced again in England in the 17th century, when men tool to settling their differences with their fists. Some if these ‘grudge fights’ attracted large crowds and people began paying for the privilege of watching.

The sport became popular with nobility as well as with the masses. In the 18th century, criminals and contests were ‘fixed’, the results been arranged in advanced. The sport regained its popularity when international matched between America and British fighters attracted large crowds. Prize fighting was made illegal, but the contest was still held.

These early fights took place between pugilists fighting with bare fists. A round ended when a man was knocked down. He had 39sec in which to recover and return to the mark in the centre of the ring.
At first contests took place indoors upon a raised stage, but the halls could not contain all the people who wanted to watch. The bouts were transferred to the open air, with rings pitched upon moors and plains.

The first bare-knuckle champion of England was James Figg, who claimed the title in 1719 and held it until his retirement in 1730. Other noted champions were Jack Broughton, Daniel Mendoza, Jem Belcher, Hen Pearce, John Gully, Tom Cribb, Tom Spring, Jem Ward, James Burke, William "Bendigo" Thompson, Ben Caunt, Tom Sayers, Tommy Ray Handley and Jem Mace.

The record for the longest bare knuckle fight is listed as 6 hours and 15 minutes for a match between James Kelly and Jonathan Smith, fought near Fiery Creek, Melbourne, Victoria, Australia, on December 3, 1855, when Smith gave in after 17 rounds. Skin-tight gloves to protect the hands were introduced, nut this did not make the belts any shorter.

The bare-knuckle fighter Jem Mace is listed as having the longest professional career of any fighter in history. He fought for more than 35 years into his 60s, and recorded his last exhibition bout in 1909 at the age of 79.
On 5 August 2011, the first sanctioned bout in the United States since 1889 took place at Fort McDowell Casino in Arizona between Rich Stewart of New Castle, Delaware and Bobby Gunn, with Gunn emerging as the victor. The last sanctioned fight in 1889 was between John L. Sullivan and Jake Kilrain, with Sullivan emerging as the victor.


Irish Stand Down

"Irish Stand Down" is a term for a type of traditional bare knuckle fighting where the aspect of manoeuvring around the ring is removed, leaving only the less nuanced aspects of punching and "taking" punches. This form of combat was popular in Irish American ghettos in the United States in the late 19th century but was eclipsed in the Irish American community first by bare knuckle boxing and then later by regulation boxing. The Irish Stand Down is also known as strap fighting or toe to toe.

Modern Bare Knuckle Boxing

Professional Bouts are now held, created and managed by the World Bare knuckle Boxing Association which itself is not recognized as a sports organization anywhere outside of the United States. It is also a fact that any tournaments are illegal and/or unregulated in most countries today. However in the British Isles where the sports is still very popular there are efforts for the sport to be brought out of the underground and into the mainstream.

Gloves

Changes took place at the end of 19th century when the Queensberry rules were generally adopted. No belt could go longer than 20 rounds, and each round lasted 3 minutes. Gloves had to weigh at least 170 grams. If boxer was knocked down he had 10 seconds in which to regain his feet. A contest which lasted the full distance was decided on the points scored. Boxers were also divided into weight divisions, from flyweight (under 50.802kgs) to heavyweight (over 70.378kgs). Championships were introduced at all weight. It was generally agreed that there were only six basic blowers in boxing-the jab, left and jab right, the left hook and right hook, and the left upper cut and the right upper cut.