LECTURA OBLIGADA DE STALEY

Healthy Knees for Life

By Charles Staley, B.Sc, MSDirector, Staley Training Systems

(Co-authored by Dr. Sal Arria

Knee problems of varying descriptions are as common as five pound plates in gyms and health clubs throughout the world. Anyone who has recently experienced knee surgery will attest to their awareness of this fact, as they quickly begin to notice legions of zipper-like knee scars among their gymgoing peers.

The prevalence of these cases can be attributed largely to the fact that the knee is an anatomical vortex of sorts, where the body's largest and strongest muscle groups converge upon the tiny, yet in most cases hardy, kneecap. Add to this a lack of basic anatomical knowledge, improper exercise technique and/or selection, and unsuitable workout gear, and the prescription for disaster becomes compounded exponentially. In this discussion we will examine several factors which collectively, have the potential of determining your predisposition for experiencing knee symptoms. Much of this information has received minimal exposure from industry magazines and trade journals in the past, and therefore should be of considerable interest to current and prospective fitness professionals and health care specialists.   Knee Anatomy and Biomechanics   Keeping your knees healthy and asymptomatic begins with developing a functional understanding of how this unique joint is constructed (anatomy) and how it does and doesn't function (biomechanics). The knee is relatively simple to understand from a mechanical perspective, but please refer to the appropriate illustrations as you read this section— doing so will enhance your comprehension of the discussion. The knee is an unarthroidal (meaning movement in one direction only) hingetype joint, roughly equivalent to a door hinge for practical purposes. Five different types of structures are involved in the knee's functional anatomy— bones, ligaments, tendons, muscles, and articular cartilage. Here then, is a brief definition of these structures: Bone: Purposeful human movement would not be possible without bones. The four bony structures which are involved in knee function are the femur, or thigh bone, the tibea and fibula (the shin bones), and of course, the patella, or kneecap. Ligaments: Fibrous and very tough connective tissue which connects bone to bone, providing stability and integrity to the joint. Two sets of ligaments help to stabilize the knee joint— the anterior and posterior cruxiates, which are deeply located within the knee, and serve to limit rotation and hyper-extension, and the co-laterals, one on either side of the knee. The co-laterals protect the knee from being moved from side to side, and help to establish the integrity of the joint by keeping the tibea and femur attached to one another. Tendons: Fibrous bands that that connect muscles to their bony attachments. In the knee, the patellar tendon connects the quadriceps muscles to the patella, and then in turn to the upper shin. Muscle: We all have a clear idea as to what muscles are, but let's examine the ones that cross (via their tendinous attachments) the knee joint. First are the quadriceps, the powerful muscles of the anterior (front) thigh. Next are the hamstrings, or the leg biceps, located on the posterior thigh. Finally, the gastrocnemious, the most superficial calf muscle, crosses behind the knee joint, where it contributes as a knee flexor. Articular Cartilage: You've heard of "torn cartilage" in knee injuries before. cartilage is the connective tissue which provides for a smooth articulation between bones at the joint. Cartilage also acts as a shock absorber. The meniscus is the knee's only cartilage. Located on the tibeal plateau, it cradles the femoral condyle, or the rounded knobs of the lower femur. Since the tibeal plateau is flat, and the femoral condyle is rounded, the meniscus provides a better "fit" between these two structures. Training Gear For Healthy Knees For most, training attire is primarily a matter of vanity— looking good while you're training. But two pieces of standard training gear— your shoes and knee wraps— should be carefully selected and applied, not only to maximize comfort and short term safety, but more importantly, to ensure the long term health of your knees. Your shoes are literally where the rubber hits the road. We urge you to think of your shoes as the foundation of your leg training sessions. Wearing old or broken down fitness shoes for heavy squatting or leg pressing is like putting old, worn-out tires on a race car! There are several reasons to avoid training in your "tennies:" First, most general purpose fitness shoes simply lack adequate stability, and have little or no arch support for heavy lifting. As you squat, your feet may develop a tendency to pronate, or "cave in" toward the inner side. When this happens, the knees are also forced inward, leading to a constant strain on the medial collateral ligament, excessive shear force on the meniscus, and improper patellar tracking, which in turn can lead to chondromalacia (to be discussed shortly). If your feet tend to pronate anyway, or if you're prone to being "knock knee'd" (and these two conditions are very often associated with one another), it becomes even more important to select good training shoes. Another important reason for using specialized shoes for squatting or other heavy leg training movements is that they provide a deep and solid heel cup, which prevents the foot from rocking and rolling laterally (to the outside) when it is compressed under heavy loads. Finally, there is a difference between a shoe being worn out and being broken down. Even if your shoes look fine, they still may offer no arch or heel support at all, either because they never had any to start with, or because after a handful of heavy leg sessions, the supports have compressed to the point to where they no longer function as they were intended. Think about it— a tennis shoe is meant to support a 160 pound tennis player, NOT a 600 pound leg press! Loads like these cause the shoe to break down without visual signs of wearing out. We strongly recommend that you choose a heavy-duty training shoe (please see corresponding list of companies that offer these shoes) that you use for training, and training only. Use a stable running shoe or cross trainer for everything else. Knee wraps have long been a mainstay for competitive powerlifters, and for good reason. When properly used, wraps can dramatically improve knee safety during heavy squatting and leg training sessions. Whenever you contract your quadriceps muscles, the patellar ligament "wants" to pull away from it's attachment at the upper front aspect of the tibea. During squatting, for example, the heavier you go, the lower you go, and the faster you descend, the more this tendency is compounded. Please refer to the sidebar below on proper knee wrapping. You'll notice that the wrap is tightly wound in a cylindrical fashion around the upper shin (where the patellar ligament attaches), then more loosely wound over the kneecap itself (this is important to avoid grinding the patella into the femoral condyle, creating a case of chondromalacia for yourself), then tightly wound over the lower third of the thigh. The rationale for wrapping the knees prior to heavy squatting is that it reduced the pulling forces on the patellar ligament at it's attachment to the shin. This translates to significantly reduced chances of avulsing (detaching) your patellar ligament during heavy leg movements. According to Dr. Paul Ward, knee wraps also provide several other benefits beyond protection of the attachment site of the patellar ligament. These benefits include keeping the knees warm, which improves blood flow and tissue elasticity, reducing the possibility of muscle tears during high-intensity leg pressing or squatting. Additionally, knee wraps assist the patella in tracking normally over the femoral condyle, reducing the possibility of developing chondromalacia. “...make sure that your knees are tracking directly over your feet...” Stance Variables Affecting Knee Health Whenever you squat, hack squat, or leg press, your foot position is an important variable in determining not only the results you'll obtain from the exercise, but also the safety of your knee joints. Although each individual must determine their own best stance exercise per exercise (based on their own anatomical peculiarities such as height and leg length), the following variables must be taken into consideration: 1) The quadriceps muscles can contract more efficiently when the feet are pointing slightly (about 25 to 30 degrees) outward as opposed to straight ahead. If you squat with a very wide stance, your adductors tend to assist the quads. This can result in stress to the medial collateral ligament, abnormal cartilage loading, and improper patellar tracking. 2) During the decent phase of any type of squat, do not allow the knees to move more than 2-3 inches forward of their locked position. The further your knees travel over your feet, the greater the shearing forces on the patellar tendon and ligament. To avoid this, descend into the squat as if you were sitting back and down into a chair. Don't worry if you lean forward a bit as long as you maintain a tight and arched back, and keep your bodyweight over the center of your feet. The ultimate objective is to keep the shins as vertical as possible throughout the entire movement. 3) In any leg training movement, make sure that your knees are tracking directly over your feet, not to the inside or outside. Many lifters turn their knees inward during the concentric phase of a heavy squat, and they usually aren't aware of it. Give your clients immediate feedback, since after all, they shouldn't be looking at their feet during the lift! If a client turns the knees inward, insist that they back off on weight until more correct movement patterns are mastered. Consider videotaping the squat session to provide unquestionable evidence when needed. 4) During the concentric portion of squatting or leg pressing of any kind, instruct your clients to "push from the heels." This not only enforces a vertical plane of the shins, but also allows the quads to contract with maximum efficiency. Balance will improve as well, which adds an extra margin of safety. 5) Although many top bodybuilders advocate a very close stance for the purpose of "isolating the quads," when squatting, remember the inherent tradeoffs in all ergogenic (work-enhancing) techniques. In this case, any leg training technique that isolates the quads also intensifies the shearing forces to the patellar tendon and ligament. A lucky few have knees that can take this type of punishment, but for most of us, a slightly wider stance, with toes pointing slightly outward and shins vertical, is a much safer and still very effective alternative. 6) Finally, teach your clients to be efficient in the exit out of the rack, and getting "set" in the squat stance. After lifting the weight off of the pins, the lifter should take just one step backward as immediately assume the squatting stance. This takes time to master, but eventually all the minute adjustments can be pared down substantially. Once set in the stance, cue your clients to keep their feet "nailed down" for the duration of the set. Many people "fidget" with their feet and toes between reps which can cause a variety of problems ranging from a break in concentration to a loss of balance. How to Use the Knee Wraps Knee wraps are only effective if used properly. So, if you've never used them before, take a moment to read this: Sit on a chair or bench. Begin with the wrap completely rolled up (this makes the process much easier than fighting with a six foot tangle of cloth). With your leg straight, start applying the wrap on the upper portion of your shin. Wrapping from "in" to "out," (counterclockwise for the left leg, clockwise for the right), anchor the wrap by applying 2-3 layers on the upper shin, then move upward, overlapping each previous layer by one-half the width of the wrap. When wrapping around the patella, make sure the wrap is a bit loose to avoid excessive pressure on the kneecap. Apply the wrap tightly again as you move past the knee, stopping somewhere on the lower third of the thigh. Tuck the end of the wrap under the previous layer to secure it. Repeat for the other leg. Common Problems of the Knee Chondromalacia: Degenerative changes (roughening) of the underside of the kneecap. Causes pain when rising out of a chair or when climbing stairs. Think about getting a grain of sand under your eyelid— the synovial fluid acts the same way! Tight quads are responsible for 80% of chondromalacia. Other causes include repetitive overuse, genu valgum ("knock-knees"), and a shallow lateral femoral condyle. Patellofemoral Pain Syndrome (PFPS): Exemplified by pain in front of patella, which intensifies during activity. Also, pain during extended sitting, and/or walking up stairs. PFPS is further characterized by crepitus (noise), without instability. PFPS is considered to be a tracking problem of the patella, caused by an imbalance between the medial and lateral quadriceps. The damage to the underside of the patella is not unlike uneven tread wear in a car that needs the tires rotated. Unstable Knee Joint: Knee suddenly gives out. This is often caused by old injuries which have overstretched the knee ligaments. Locked Knee: The usual cause of locked knees is a torn meniscus or a loose body within the joint capsule. Swelling/Tightness: Nearly always indicates an internal injury. See physician immediately. Crepitus: Noisy knees are no reason for concern, UNLESS accompanied by pain and/or swelling.

Henry Rollins toma la palabra, ESCUCHEN!!!!!

‘Iron’

I believe that the definition of definition is reinvention. To not be like your parents. To not be like your friends. To be yourself. Completely.

When I was young I had no sense of myself. All I was, was a product of all the fear and humiliation I suffered. Fear of my parents. The humiliation of teachers calling me “garbage can” and telling me I’d be mowing lawns for a living. And the very real terror of my fellow students.

I was threatened and beaten up for the color of my skin and my size. I was skinny and clumsy, and when others would tease me I didn’t run home crying, wondering why. I knew all too well. I was there to be antagonized. In sports I was laughed at. A spaz. I was pretty good at boxing but only because the rage that filled my every waking moment made me wild and unpredictable. I fought with some strange fury. The other boys thought I was crazy. I hated myself all the time.

As stupid at it seems now, I wanted to talk like them, dress like them, carry myself with the ease of knowing that I wasn’t going to get pounded in the hallway between classes. Years passed and I learned to keep it all inside. I only talked to a few boys in my grade. Other losers. Some of them are to this day the greatest people I have ever known.

Hang out with a guy who has had his head flushed down a toilet a few times, treat him with respect, and you’ll find a faithful friend forever. But even with friends, school sucked. Teachers gave me hard time. I didn’t think much of them either.

Then came Mr. Pepperman, my advisor. He was a powerfully built Vietnam veteran, and he was scary. No one ever talked out of turn in his class. Once one kid did and Mr. P. lifted him off the ground and pinned him to the blackboard. Mr. P. could see that I was in bad shape, and one Friday in October he asked me if I had ever worked out with weights. I told him no. He told me that I was going to take some of the money that I had saved and buy a hundred-pound set of weights at Sears.

As I left his office, I started to think of things I would say to him on Monday when he asked about the weights that I was not going to buy. Still, it made me feel special. My father never really got that close to caring. On Saturday I bought the weights, but I couldn’t even drag them to my mom’s car. An attendant laughed at me as he put them on a dolly.

Monday came and I was called into Mr. P.’s office after school. He said that he was going to show me how to work out. He was going to put me on a program and start hitting me in the solar plexus in the hallway when I wasn’t looking. When I could take the punch we would know that we were getting somewhere. At no time was I to look at myself in the mirror or tell anyone at school what I was doing. In the gym he showed me ten basic exercises. I paid more attention than I ever did in any of my classes. I didn’t want to blow it. I went home that night and started right in.

Weeks passed, and every once in a while Mr. P. would give me a shot and drop me in the hallway, sending my books flying. The other students didn’t know what to think. More weeks passed, and I was steadily adding new weights to the bar. I could sense the power inside my body growing. I could feel it.

Right before Christmas break I was walking to class, and from out of nowhere Mr. Pepperman appeared and gave me a shot in the chest. I laughed and kept going. He said I could look at myself now. I got home and ran to the bathroom and pulled off my shirt. I saw a body, not just the shell that housed my stomach and my heart. My biceps bulged. My chest had definition. I felt strong. It was the first time I can remember having a sense of myself. I had done something and no one could ever take it away. You couldn’t say shit to me.

It took me years to fully appreciate the value of the lessons I have learned from the Iron. I used to think that it was my adversary, that I was trying to lift that which does not want to be lifted. I was wrong. When the Iron doesn’t want to come off the mat, it’s the kindest thing it can do for you. If it flew up and went through the ceiling, it wouldn’t teach you anything. That’s the way the Iron talks to you. It tells you that the material you work with is that which you will come to resemble. That which you work against will always work against you.

It wasn’t until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can’t be as bad as that workout.

I used to fight the pain, but recently this became clear to me: pain is not my enemy; it is my call to greatness. But when dealing with the Iron, one must be careful to interpret the pain correctly. Most injuries involving the Iron come from ego. I once spent a few weeks lifting weight that my body wasn’t ready for and spent a few months not picking up anything heavier than a fork. Try to lift what you’re not prepared to and the Iron will teach you a little lesson in restraint and self-control. I have never met a truly strong person who didn’t have self-respect.

I think a lot of inwardly and outwardly directed contempt passes itself off as self-respect: the idea of raising yourself by stepping on someone’s shoulders instead of doing it yourself. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity.

Strength reveals itself through character. It is the difference between bouncers who get off strong-arming people and Mr. Pepperman. Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart.

Yukio Mishima said that he could not entertain the idea of romance if he was not strong. Romance is such a strong and overwhelming passion, a weakened body cannot sustain it for long. I have some of my most romantic thoughts when I am with the Iron. Once I was in love with a woman. I thought about her the most when the pain from a workout was racing through my body.

Everything in me wanted her. So much so that sex was only a fraction of my total desire. It was the single most intense love I have ever felt, but she lived far away and I didn’t see her very often. Working out was a healthy way of dealing with the loneliness. To this day, when I work out I usually listen to ballads.

I prefer to work out alone. It enables me to concentrate on the lessons that the Iron has for me. Learning about what you’re made of is always time well spent, and I have found no better teacher.

The Iron had taught me how to live. Life is capable of driving you out of your mind. The way it all comes down these days, it’s some kind of miracle if you’re not insane. People have become separated from their bodies. They are no longer whole.

I see them move from their offices to their cars and on to their suburban homes. They stress out constantly, they lose sleep, they eat badly. And they behave badly. Their egos run wild; they become motivated by that which will eventually give them a massive stroke. They need the Iron Mind.

Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind. The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it’s impossible to turn back.

The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black.

I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.

- Henry Rollins-

Poder de Combate, Como ser Explosivo!!!!!

Explosive Conditioning for Martial Arts

Pretty much every sport requires some degree of explosive power. For the martial artist, being explosive is vital. If you are a martial artist and you cannot throw a punch or kick explosively you are not going to get very far. So you need to train to be explosive, right? RIGHT.

So you incorporate some traditional explosive power training into your program. You grab a lighter weight and lift it explosively for the prescribed 3-5 reps. Great. You’re developing explosiveness and power.

Being explosive isn’t everything in martial arts though. They say conditioning is king. The ability to throw a good punch doesn’t mean much if you are exhausted after a couple of combinations. So you work on your conditioning. Maybe you do some interval sprints or some circuits. You get your heart racing and learn to fight off the fatigue. Now you’re on your way to developing the traits of a fighter.

The problem with always training these traits separately is that you do not develop power endurance. Being able to throw a powerful punch doesn’t mean much if after a few combinations all your power is gone. The way to combat this is to train your body to remain powerful through fatigue. Keep in mind here that there is a difference between training your body to function through fatigue and training your body to remain powerful through fatigue. 

 

Hopefully if you are doing some decent high intensity conditioning work you have already trained your body (and mind) to work through fatigue without quitting. What you want to do, however, is develop power endurance so that your fiftieth punch has as much power behind it as your first punch.

The easy part is over: you’ve identified the trait you want to improve upon with your training. So how do you do it?

Enter explosive conditioning!

Just like training for any sport, you want to try and replicate the specific demands that you will encounter in competition during your training in some way. In martial arts competition, you are constantly moving around, often with little or no break (aside from the designated rest between rounds), heart pounding and you have another guy trying to cave in your head. So you can see why being able to fight off exhaustion and remain an effective fighter is important. That is exactly what explosive conditioning does. 

An explosive conditioning workout consists of a couple of main components: an intense, initial fatigue causing exercise, main explosive exercises and little or no rest periods. All of the exercises in an explosive conditioning workout need to be done with no rest between them, circuit style. This is important! If you start taking 30 second breaks between exercises you are no longer training your body to build power when it is in a state of exhaustion.

In between sets of the circuit, you are permitted a short break, but keep this break under one minute. Ideally the rest period between sets should be 30 seconds or less but until you become more accustomed to the level of intensity required you can use a full minute and gradually lessen the rest time.

The initial fatigue exercise should be something relatively tough to make sure your body has to learn to be powerful when it’s tired. It’s also a plus to use something that has some kind of explosive component to it as well. For your main exercises, be sure to choose ones that require explosiveness like plyometric pushups, squat jumps and so on. Do this circuit style for 3 to 5 sets. Here is a sample explosive conditioning workout to give you an idea.

• 10 Burpees • 5 Explosive Pushups (Don’t worry about doing clapping pushups, just focus on exploding off of the ground) • 5 Explosive Pullups (Explode upwards like you are trying to shoot off of the bar) • 30 sec. Wall Squat • 5 Squat Jumps • 5 Push Presses

Keep the reps low to make sure you are focusing on getting the most power on each rep, and also to make sure your form doesn’t start to fail. This is an intense workout already without the high reps, so there is no need to do higher reps. The burpees are your initial fatigue exercise. Notice that it is a fairly challenging exercise, and also has an explosive component to it. The 30 second wall squat exploits the static-dynamic complex to get the most power out of the jump squats.

 

Due to the nature of the exercises used and the circuit style, this is a fairly intense workout so I wouldn’t recommend using explosive conditioning-style workouts more than a couple of times a week, especially since any other training you are doing is probably already putting a high demand on your system. Ease into using explosive conditioning and you’ll notice big results.

Chris Smith is the owner and head trainer of Train Better Fitness, a performance training company based in New York City offering training services to people of all fitness backgrounds. He is a certified personal trainer with the American College of Sports Medicine, martial artist and overall fitness fanatic.

¡MANTENGANSE EN MOVIMIENTO!!!!!

 Esta tabla es vital! contiene un listado de la A a la W de actividades fisicas y su correspondiente gasto de calorias en 1hora para individuos de diferentespesos. Caquen la cuenta!

Keep Moving

Calorie Chart

 

Activity (1 hour)	130lbs	155lbs	190lbs
Aerobics, general Aerobics, high impact Aerobics, low impact Archery (non-hunting) Automobile repair Backpacking, general Badminton, competitive Badminton, social, general Basketball, game Basketball, nongame, general Basketball, officiating Basketball, shooting baskets Basketball, wheelchair Bicycling, <10mph, leisure Bicycling, >20mph, racing Bicycling, 10-11.9mph, light effort Bicycling, 12-13.9mph, moderate effort Bicycling, 14-15.9mph, vigorous effort Bicycling, 16-19mph, very fast, racing Bicycling, BMX or mountain Bicycling, stationary, general Bicycling, stationary, light effort Bicycling, stationary, moderate effort Bicycling, stationary, very light effort Bicycling, stationary, very vigorous effort Bicycling, stationary, vigorous effort Billiards Bowling Boxing, in ring, general Boxing, punching bag Boxing, sparring Broomball Calisthenics (pushups, sit-ups), vigorous effort Calisthenics, home, light/moderate effort Canoeing, on camping trip Canoeing, rowing, >6 mph, vigorous effort Canoeing, rowing, crewing, competition Canoeing, rowing, light effort Canoeing, rowing, moderate effort Carpentry, general Carrying heavy loads, such as bricks Child care: sitting/kneeling-dressing, feeding Child care: standing-dressing, feeding Circuit training, general Cleaning, heavy, vigorous effort Cleaning, house, general Cleaning, light, moderate effort Coaching: football, soccer, basketball, etc. Construction, outside, remodeling Cooking or food preparation Cricket (batting, bowling) Croquet Curling Dancing, aerobic, ballet or modern, twist Dancing, ballroom, fast Dancing, ballroom, slow Dancing, general Darts, wall or lawn Diving, springboard or platform Electrical work, plumbing Farming, baling hay, cleaning barn Farming, milking by hand Farming, shoveling grain Fencing Fishing from boat, sitting Fishing from river bank, standing Fishing in stream, in waders Fishing, general Fishing, ice, sitting Football or baseball, playing catch Football, competitive Football, touch, flag, general Frisbee playing, general Frisbee, ultimate Gardening, general Golf, carrying clubs Golf, general Golf, miniature or driving range Golf, pulling clubs Golf, using power cart Gymnastics, general Hacky sack Handball, general Handball, team Health club exercise, general Hiking, cross country Hockey, field Hockey, ice Horse grooming Horse racing, galloping Horseback riding, general Horseback riding, trotting Horseback riding, walking Hunting, general Jai alai Jogging, general Judo, karate, kick boxing, tae kwan do Kayaking Kickball Lacrosse Marching band, playing instrument(walking) Marching, rapidly, military Moto-cross Moving furniture, household Moving household items, boxes, upstairs Moving household items, carrying boxes Mowing lawn, general Mowing lawn, riding mower Music playing, cello, flute, horn, woodwind Music playing, drums Music playing, guitar, classical, folk(sitting) Music playing, guitar, rock/roll band(standing) Music playing, piano, organ, violin, trumpet Paddleboat Painting, papering, plastering, scraping Polo Pushing or pulling stroller with child Race walking Racquetball, casual, general Racquetball, competitive Raking lawn Rock climbing, ascending rock Rock climbing, rapelling Rope jumping, fast Rope jumping, moderate, general Rope jumping, slow Rowing, stationary, light effort Rowing, stationary, moderate effort Rowing, stationary, very vigorous effort Rowing, stationary, vigorous effort Rugby Running, 10 mph (6 min mile) Running, 10.9 mph (5.5 min mile) Running, 5 mph (12 min mile) Running, 5.2 mph (11.5 min mile) Running, 6 mph (10 min mile) Running, 6.7 mph (9 min mile) Running, 7 mph (8.5 min mile) Running, 7.5mph (8 min mile) Running, 8 mph (7.5 min mile) Running, 8.6 mph (7 min mile) Running, 9 mph (6.5 min mile) Running, cross country Running, general Running, in place Running, on a track, team practice Running, stairs, up Running, training, pushing wheelchair Running, wheeling, general Sailing, boat/board, windsurfing, general Sailing, in competition Scrubbing floors, on hands and knees Shoveling snow, by hand Shuffleboard, lawn bowling Sitting-playing with child(ren)-light Skateboarding Skating, ice, 9 mph or less Skating, ice, general Skating, ice, rapidly, > 9 mph Skating, ice, speed, competitive Skating, roller Ski jumping (climb up carrying skis) Ski machine, general Skiing, cross-country, >8.0 mph, racing Skiing, cross-country, moderate effort Skiing, cross-country, slow or light effort Skiing, cross-country, uphill, maximum effort Skiing, cross-country, vigorous effort Skiing, downhill, light effort Skiing, downhill, moderate effort Skiing, downhill, vigorous effort, racing Skiing, snow, general Skiing, water Ski-mobiling, water Skin diving, scuba diving, general Sledding, tobogganing, bobsledding, luge Snorkeling Snow shoeing Snowmobiling Soccer, casual, general Soccer, competitive Softball or baseball, fast or slow pitch Softball, officiating Squash Stair-treadmill ergometer, general Standing-packing/unpacking boxes Stretching, hatha yoga Surfing, body or board Sweeping garage, sidewalk Swimming laps, freestyle, fast, vigorous effort Swimming laps, freestyle, light/moderate effort Swimming, backstroke, general Swimming, breaststroke, general Swimming, butterfly, general Swimming, leisurely, general Swimming, sidestroke, general Swimming, sychronized Swimming, treading water, fast/vigorous Swimming, treading water, moderate effort Table tennis, ping pong Tai chi Teaching aerobics class Tennis, doubles Tennis, general Tennis, singles Unicycling Volleyball, beach Volleyball, competitive, in gymnasium Volleyball, noncompetitive; 6-9 member team Walk/run-playing with child(ren)-moderate Walk/run-playing with child(ren)-vigorous Walking, 2.0 mph, slow pace Walking, 3.0 mph, mod. pace, walking dog Walking, 3.5 mph, uphill Walking, 4.0 mph, very brisk pace Walking, carrying infant or 15-lb load Walking, grass track Walking, upstairs Walking, using crutches Wallyball, general Water aerobics, water calisthenics Water polo Water volleyball Weight lifting or body building, vigorous effort Weight lifting, light or moderate effort Whitewater rafting, kayaking, or canoeing	354 413 295 207 177 413 413 266 472 354 413 266 384 236 944 354 472 590 708 502 295 325 413 177 738 620 148 177 708 354 531 413 472 266 236 708 708 177 413 207 472 177 207 472 266 207 148 236 325 148 295 148 236 354 325 177 266 148 177 207 472 177 325 354 148 207 354 236 118 148 531 472 177 207 295 325 236 177 295 207 236 236 708 472 325 354 472 472 354 472 236 384 148 295 708 413 590 295 413 472 236 384 236 354 531 413 325 148 118 236 118 177 148 236 266 472 148 384 413 590 236 649 472 708 590 472 413 502 708 561 590 944 1062 472 531 590 649 679 738 797 826 885 531 472 472 590 885 472 177 177 295 325 354 177 148 295 325 413 531 885 413 413 561 826 472 413 974 531 295 354 472 413 354 413 413 413 295 472 207 413 590 295 354 708 354 207 236 177 236 590 472 472 590 649 354 472 472 590 236 236 236 354 354 413 472 295 472 236 177 236 295 148 207 354 236 207 295 472 236 413 236 590 177 354 177 295	422 493 352 246 211 493 493 317 563 422 493 317 457 281 1126 422 563 704 844 598 352 387 493 211 880 739 176 211 844 422 633 493 563 317 281 844 844 211 493 246 563 211 246 563 317 246 176 281 387 176 352 176 281 422 387 211 317 176 211 246 563 211 387 422 176 246 422 281 141 176 633 563 211 246 352 387 281 211 352 246 281 281 844 563 387 422 563 563 422 563 281 457 176 352 844 493 704 352 493 563 281 457 281 422 633 493 387 176 141 281 141 211 176 281 317 563 176 457 493 704 281 774 563 844 704 563 493 598 844 669 704 1126 1267 563 633 704 774 809 880 950 985 1056 633 563 563 704 1056 563 211 211 352 387 422 211 176 352 387 493 633 1056 493 493 669 985 563 493 1161 633 352 422 563 493 422 493 493 493 352 563 246 493 704 352 422 844 422 246 281 211 281 704 563 563 704 774 422 563 563 704 281 281 281 422 422 493 563 352 563 281 211 281 352 176 246 422 281 246 352 563 281 493 281 704 211 422 211 352	518 604 431 302 259 604 604 388 690 518 604 388 561 345 1380 518 690 863 1035 733 431 474 604 259 1078 906 216 259 1035 518 776 604 690 388 345 1035 1035 259 604 302 690 259 302 690 388 302 216 345 474 216 431 216 345 518 474 259 388 216 259 302 690 259 474 518 216 302 518 345 173 216 776 690 259 302 431 474 345 259 431 302 345 345 1035 690 474 518 690 690 518 690 345 561 216 431 1035 604 863 431 604 690 345 561 345 518 776 604 474 216 173 345 173 259 216 345 388 690 216 561 604 863 345 949 690 1035 863 690 604 733 1035 819 863 1380 1553 690 776 863 949 992 1078 1165 1208 1294 776 690 690 863 1294 690 259 259 431 474 518 259 216 431 474 604 776 1294 604 604 819 1208 690 604 1423 776 431 518 690 604 518 604 604 604 431 690 302 604 863 431 518 1035 518 302 345 259 345 863 690 690 863 949 518 690 690 863 345 345 345 518 518 604 690 431 690 345 259 345 431 216 302 518 345 302 431 690 345 604 345 863 259 518 259 431

Construyendo máquinas de combate al estilo De Franco

Zach, Elliott Smitty y de Franco, estos gurus del fitness deberían más bien ser considerados, cientificos locos, Frankensteins modernos que transforman simples seres humanos en monstruos del deporte, 22 perlas de sabiduría en este mensaje!

Top 22 Ways to Be Built Like a Bad Ass!

1. Squat Heavy.

2. Jump Rope.

3. Do Chin Ups.

4. Bench Heavy.

5. Run.

6. Sprint.

7. Jump.

8. Do Push Ups.

9. Drink Lots of Water.

10. Perform Barbell or Dumbbell Complexes Once a Week.

11. Eat Lean Protein with Each Meal.

12. Deadlift.

13. Get 8 Hours of Sleep Each Night.

14. Eat Lots of Green Veggies.

15. Perform High Intensity “Cardio”.

16. Incorporate High & Low Reps Into Your Workouts.

17. Allow Adequate Recovery Between Workouts.

18. Don’t EVER Go on a Low Calorie Diet.

19. Use the foam roller, tennis ball & lax ball to improve tissue quality and alleviate soreness

20. Dare to be Different! (In other words; DON’T do what everyone else at your gym is doing. There’s a reason most people look like sh*t!)

21. Train Like an Athlete  

22. Buy the “BUILT LIKE A BADASS” ebook 

and follow the program!

Nutrición según Keasting, guía para dummies...

MY 23 YEAR NUTRIONAL STREAK, BROKEN... 

I have this thing against Mc Donald's.  It's partially the taste, partially the poor nutritional quality of the food, and partially because the multinational logo of "billions and billions served" drives me nuts.

And I've felt like this a long time.  In fact, when I was 12 years old I made up my mind not to eat at Mc Donald's ever again. I was a stubborn little tyke, and grew up to be a stubborn man.  So I actually went for 23 years without eating any food from the golden arches.  Not fries, not an ice cream, not a Big Mac.

I've only fallen off the wagon once since I made that decision as a pre-teen.  And that happened six years ago when I was part of the emergency response to a flooded town zone.  We were evacuating the citizens, setting up pumps, and wading around in cold, hip deep water for hours.  Eventually the fire chief showed up with food and - you guessed it - it was from Mc Donald's.  I was cold.  I was starving.  I ate the food.

My system survived the assault of the yellow arches, but now I've had to start my crusade from the beginning again. As a result I've been Mc Donald's free for six years now. Now I'm not a saint when it comes to nutrition.  I indulge in junk food occasionally. And anyone who knows me also knows that I couldn't resist dark chocolate if my life depended on it. But in the final analysis, I think I'm fairly nutrition conscious.   I do a pretty good job of eating healthy food, even a lot of organic food, at least most of the time.

In fact, I think that nutrition is one of the most neglected aspects of grappling training.  This is ironic, because it's actually one of the training areas in which you have the most control.  And the results are relatively immediate and altogether remarkable. When it comes to performance you can't do much about your genetics. You got what you got from your parents, and now you're stuck with it (at least until gene-splicing technology takes a big jump forward).

You also may not have control over how often you train.  Maybe hitting the mats twice a week is all you can get away with and not end up divorced. And depending on your circumstances, you may not even have control over where you train and who you train with.  if you live in a small town, for example, then your school may be the only show in town. But nobody is forcing you to eat junk food, or to guzzle a giant soda, or to swing through the Mc Donald's drive through on a daily basis (except if you're in a flood zone).

Now there are a million miracle diets and eating plans out there.  Each one of them claims to be the sole answer, and most of them contradict each other.  But almost all experts agree on a few things, like:

• sugar is bad for you,
• excessive refined starches (flour, rice, etc) are bad for you,
• deep-fried food is bad for you,
• non-deep fried vegetables are good for you (and you should eat twice as many as you do now),
• you should have a balanced diet with protein, carbohydrates and healthy fats,
• you should drink lots of water,
• you should have a source of Omega 3 fatty acids (like in fish oils),
• you should eat (or drink) a mixture of carbohydrates and protein soon after you finish a workout,
• etc.
  

I wouldn't be going on and on about this, if I didn't think that nutrition wasn't so damn important to athletic performance.  In a sense, nutrition is the very cornerstone of athletic performance.

In fact, if you clean up your diet you'll be able to

• train harder
• recover faster
• feel better
• get injured less often
• get sick less often
• live longer
  

It amazes me how many people eat like crap and then spend hundreds of dollars on supplements.  There are only a very few supplements that work, and even then good nutrition wins out over good supplements every single time. If you're not getting the nutrients you need, and if you're not staying away from the bad stuff, then you'll never reach your true potential in this sport!

Si te hacen falta Vitaminas...

Guía simple, pero ilustrativa, todos necesitamos viatminas, pero los atletas que se someten a intensas rutinas de entrenamiento tienen aún más requerimientos nutricionales. Tengan esto en mente, todas las personas necesitan un multivitamínico como parte DIARIA de su alimentación.

Nutrients	Nutritional Benefits
Vitamin A (66% as Beta Carotene 33% as Palmitate)	Antioxidant promotes eye health, immune system, teeth & bone, tissue repair, skin disorders, new skin growth
Vitamin B-1 (Thiamine)	Antioxidant to enhance circulation, carb metabolism, aid digestion, energy & muscle tone
Vitamin B-2 (Riboflavin)	Promotes red blood cell formation, antibody production, cell respiration & growth, alleviates eye fatigue, skin, oxygen uptake
Vitamin B-3 (Niacin)	Circulation, healthy skin, carb-fat-protein metabolism, bile secretion, memory enhancer, cholesterol control
Vitamin B-5 (Pantothenic Acid)	Anti-stress, antibodies, converts fats-carbs-protein into energy, produce adrenal hormones, stamina, neurotransmitters
Vitamin B-6 (Pyrodoxine)	Fat & protein absorption, red blood cell formation, brain function, activates enzymes, inhibits homocysteine, diuretic
Vitamin B-12 (as Cyancobalamin)	Aids anemia, folic acid in red blood cell formation, helps iron, digestion, metabolism, memory, enhance sleep
Vitamin C (Ascorbic Acid)	Antioxidant, tissue growth, immune response, adrenals, healthy gums, anti-stress, collagen promotion, blood clots, cataracts
Vitamin D-2 (as Ergocalciferol food source)	Calcium and phosphorus utilization, growth, bones & teeth, osteoporosis, thyroid function, blood clotting, osteoarthritis
Vitamin E (d-alpha tocopheryl acid succinate)	Antioxidant, circulation, promotes clotting, reduces blood pressure and scarring, cataracts, skin & hair, heart
Vitamin K1 (phylloquinone from plants)	Prothrombin promotion necessary for blood clotting, bone formation and repair, osteoporosis, liver-glucose to glycogen
Biotin	Aids cell growth, carb-fat-protein metabolism, healthy hair & skin, nerve tissue, muscle pain, nerve tissue, bone marrow
Boron (as Sodium Borate)	Mineral for healthy bones & muscle growth, calcium, phosphorus & magnesium metabolism, brain function, osteoporosis
Bromelain Enzyme	Enzyme to eliminate digestive upset, duodenal ulcers, irritable bowel syndrome, blood clots, plaque, anti-inflammatory
Calcium (as Calcium Phosphate)	Mineral for strong bones & teeth, healthy gums, controls cholesterol, aids cardiovascular health, muscle cramps, aids control of blood pressure
Chromium (as Chromium Polynicotinate)	Mineral, glucose metabolism for energy, stabilize blood sugar levels, diabetes & hypoglycemia, cholesterol synthesis
Copper (as Copper Gluconate)	Mineral for formation of bone, hemoglobin and red cells, elastin formation, energy, healthy nerves, joints, hair health
Folic Acid (PGA)	Brain food, energy, formation of red & white blood cells, depression & anxiety, homocysteine regulator, heart, pregnancy
Ginger Root Extract (4:1-Zingiber Officinale)	Herb-phytochemical for inflammation, cleanses colon, antioxidant, bowel disorders, circulation, nausea, indigestion
Iodine (as Potassium Iodide)	Metabolizes excess fat, physical & mental development, healthy thyroid gland, fatigue fighter, aids goiter health
Magnesium (as Magnesium Oxide)	Mineral for enzyme catalyst & energy production, depression, dizziness, muscle weakness, PMS and proper pH balance
Manganese (as Manganese Citrate)	Mineral for protein & fat metabolism, healthy nerves, immune system, blood sugar regulation, joint & cartilage lubricant
Molybdenum (as Sodium Molybdate)	Mineral for nitrogen metabolism to convert purines to uric acid, cell function & enzyme activation, bone and teeth health
Papain Enzyme	Enzyme to break down proteins-fats-carbs, aids digestion and nutrient absorption
Selenium (as L. –Selenomethionine)	Mineral as antioxidant with Vitamin E, prostate relief, heart & liver health, lung, prostate and colorectal health, blood pressure
Trace Mineral Complex (as Kelp)	Mineral for brain & sensory nerve health, nails & blood vessels, thyroid, hair loss & ulcers, stool softener, radiation protection
Vanadium (as Sodium Metavanadate)	Mineral for cellular metabolism, bone & teeth formation, inhibits cholesterol synthesis, improve insulin utilization
Zinc (as Zinc Citrate)	Mineral for prostate & reproductive gland function, acne, liver protection, colds, antioxidant, protein