Swing into Spring!

Last week’s blog discussed overtraining in spring, but how about those people that don’t train at all and just go out there and start swinging a golf club at the first sign of spring. This is when injury can occur. Although sports like golf are considered low impact, golf injuries are increasing at an alarming rate. A golfers shoulder, forearm and back are the most common injury areas. So what should a golfer do before he goes out swinging?

A stretching program is definitely recommended which should be initiated in the pre-season and then continued as a pregame warm up. Golf-specific stretching exercises should address those areas that are necessary for proper mechanics and subsequently the most injured, such as the shoulders, forearm, and back. Strengthening the forearm will also prevent “golfer’s elbow”. The American Academy of Orthopedic Surgeons recommends simple exercises such as wrist curls and squeezing a tennis ball to prevent elbow injuries.

Another recommendation is Resistance Training. Building up the muscles that have been left dormant during those winter months will do wonders to prevent spring injuries that could keep you off the course all summer.

And what about aerobic endurance? The average golfer walks 3 miles during the course of an 18 hole game which is certainly nothing to sniffle at! So how does a golfer prepare aerobically. Try a one mile walk and then build slowly over the pre season months to ensure that you don’t over do it. Look at walking programs such as PARC’s Walk This Way which is specifically designed for adults wanting to start a walking program. Remember aerobic endurance in the form of walking or cycling also has been shown to reduce the recurrence of low back pain after injury.

Remember, before starting any form of exercise or training program check with your doctor first and may all your balls be birdies!!

Reference:
BRANDON, B. and P.Z. PFARCF. Training to prevent golf injury. Curr. Sports Med. Rep., Vol. 8, No. 3, pp. 142-146, 2009

Ch-Ch-Ch Chia ~ It's Not The Pet It Use To Be!

How to fuel the body is as diverse as the body itself, but it also depends on the nature of the activities being done. “Filling the tank” while engaging in sport or physical activity of any kind involves eating a healthy well–balanced diet, if there is to be a return on investment. Energy drinks, gels and bars provide quick and convenient energy and still gaining popularity as an energy source is the super food - the Chia seed.

What is old is new again. Known as the “Indian Running Food”, the Chia seed is an ancient seed that has been used by tribesman as a source of energy and sustenance for many, many years. Amongst its advantages are that it is lightweight, easily digestible, and is packed with fiber while also offering a complete essential amino-acid package. Even eating Chia on a regular basis will decrease food cravings and assist with weight loss as well. When Chia seeds are mixed with other foods, it displaces calories and fat without diluting any of the flavours. And when it’s made into the Chia gel (by mixing it with water), it displaces rather than dilutes, creates more surface area, and can enhance the flavour rather than dilute it.

Companies such as “Holy Crap”, based in Canada, have developed a ‘breakfast’ mix, while other companies offer up a multitude of recipes where Chia can be successfully added. Best known for its highly successful Chia pet marketing campaign, now there are many ways to actually include Chia into the daily diet, whether you are an elite athlete, moderately physically active, or aiming for some weight loss.

Contact SIRC for more information on super foods or other nutrition topics!

“Water, water, everywhere, Nor any drop to drink.”

There is no doubt that water is essential for life considering that 60-70% of our bodies is made up of water. Consuming just the right amount of water is paramount in not only regulating body temperature, but building new cells, eliminating waste and playing its’ part in producing energy.

But can you ever have too much of it? The simple answer is yes, especially if you are working out or competing in endurance type events. Over-drinking especially during exercise can lead to hyponatremia, a condition in which the sodium concentration in the blood drops because there is too much water in the bloodstream and an inadequate excretion of water in urine. Basically, the sodium in the body gets diluted. (Hypo means too small; natremia means sodium status.)

A lot of distance and endurance events, including triathlons, ultra-distance and marathons, are almost always concerned with dehydration of their participants, and therefore have water stations located at various distances throughout the course. Research shows that unless you are sweating profusely, and feeling moderately thirsty, that the athlete should actually bypass some stations and not get caught up in over hydrating as this can lead to hyponatremia. Unfortunately, it is the inexperienced and novice that tend to overdo the fluid intake and are most at risk.

Some of the symptoms of hyponatremia can include:

• Fatigue
• Feeling of fullness
• Unable to urinate
• Confusion and lethargy
• Dizziness
• Muscle weakness, spasms or cramps
• Seizures
• Coma and death (in extreme cases)

Hard to believe, but even water can be considered a poisonous substance when over-consumed, just like any substance that can throw the water-sodium balance off-kilter. Finding the water balance for each participant is key and also requires practice.

For more information on hydration for endurance events, please contact SIRC.

Calories Galore!

Nowhere is the necessity of an efficient fuel energy system in an endurance sport more evident than with the cyclists in the Tour de France who ride up to 180km per stage for 21 stages (with only one day of rest) often through some of the most challenging terrains in the world. The Pyrenees, the Alps – mountain roads just don’t get any tougher or higher. At rest, the caloric energy required for a 75kg man to sustain life is somewhere in the neighbourhood of 1500-2000 calories. Taking into consideration that cycling is a highly efficient sporting activity with respect to moving a body, Tour cyclists use up 25-30 calories per km (0.3-0.4 calories per km per kg of body mass) – this translates to an average of over 4000 calories per day at a minimum. That’s a total of more than 5500 calories of energy input per day just to physically survive a stage in the Tour (some cyclists have been known to eat as many as 9000 calories per day!)

To prevent hypoglycemia (low glycogen) otherwise known as the dreaded “bonk”, Tour rules do permit cyclists to eat from food bags during the race, otherwise there just would not be enough waking hours in the day for the cyclists to consume all these calories. Since eating cheeseburgers or chocolate bars all day is not practical, the science of feeding a Tour cyclist is mandatory. Breakfast, three to four hours prior to the starting time, will include highly digestible carbohydrates such as cereal, rice and pasta. A few hours before a stage start, cyclists will consume a slow-release carbohydrate liquid mix bringing their pre-race caloric count to 1000. While burning up to 900 calories an hour, they can only still process approximately 300 calories per hour. Throughout the ride cyclists must stay hydrated and will also consume a few boxes of fast energy bars and gels, while Panini’s are popular for lunch while still on the bike as they provide sustenance. Post race recovery drinks and containers of white rice and egg dishes provide proteins necessary to quicken muscle repair, followed by a balanced dinner binge that not only aids in full muscle glycogen recovery but starts loading for the energy system for the next day.

For more information on fueling to feed the endurance athlete, please visit SIRC.

Rest for Optimum Performance. Really?

Toughness, discipline and dedication - all things to be admired in any facet of life. In an exercise or workout regime, whether it be for a recreational or elite athlete, the element of “rest” is just as important as the quality, type and duration of the workouts. Not getting enough or the right type of rest can result in hitting a plateau, mental and physical burnout, chronic fatigue or injury - all signs of physical and psychological overtraining.



The muscles, energy systems and mind need time to rebuild, regenerate and refuel, and these systems do their work while the body is at rest (and sleep), not while at training. There is no magic number to assign to how much rest is required as it’s as varied as the person and type of workouts. What works for one person will not necessarily work for the next, no matter if the activity is aerobic or anaerobic. There is no shame in the aspect and importance of rest and it is not a sign of defeat. The very qualities of dedication towards a training program are the same ones that produce the biggest feeling of guilt that one experiences when they take a day off and rest.

Finding what the body needs for optimum performance and results is key to preventing negative aspects that affect motivation and the ability to continue to work out. No matter what the goals are - Olympic champion, weight loss or overall health and fitness - rest and recovery is an essential part of improving sport performance (immediate recovery from intense training or long term recovery for year round training schedules.) High-level athletes especially need to realize that the greater the training intensity and effort, the greater the need for planned recovery. For all however, monitoring workouts, paying attention to how the body feels and the mind is motivated, are all helpful components in determining recovery needs and program modification. So rest guilt-free. It will do the mind, body and soul good!



SIRC’s newsletter this month is all about overtraining, burn out, chronic fatigue and overuse injuries, where excellent resources for all fitness and interest levels can be found.

Does exercise help osteoarthritis?

Osteoarthritis or "common arthritis" is the gradual wearing down of the joint's hyaline cartilage. Our joint's have a shiny, smooth surface at the end of each bone which allows friction and free motion. When this area becomes damaged, thinned or worn away it is known as osteoarthritis. The rubbing of the damaged area is painful and the repetition leads to inflammation, swelling and more pain.

Three kinds of exercises you can do if you have osteoarthritis:

• exercises involving range of motion, also called flexibility exercises
• endurance or aerobic exercises such as swimming
• strengthening exercises such as lifting small weights or resistance band training

Exercise is considered the most effective non-drug treatment for reducing pain and improving movement for people with osteoarthritis.  Keep in mind that exercise should be balanced with rest and joint care. If your joints hurt or you have redness or swelling, rest your joints and then try again.  Other treatments include physiotherapy, podiatry, anti-inflammatories and supplements such as Glucosamine and Chondroitin.  These supplements are not heavily researched, however they are still widely prescribed to help people with osteoarthritis.

You may not be able to perform like you did when your were in your twenties, but the smart person who continues to exercise is one who adapts their training and works with their body, not against it.  As always, before starting any training regimen, speak to your doctor first and then decide which exercises may be best for you.  Many people have made changes to their lifestyle after being diagnosed with osteoarthritis and continue to enjoy daily exercise.

References from the SIRC Collection: 

1. Better adherence to exercise means better relief from osteoarthritis pain. Research Review (International Council On Active Aging). July 28, 2010;10(27):2-3.
2. Christensen K. Ease the Pain of Arthritis With Exercise. American Fitness. July 2009;27(4):12-13. 
Exercises in Warm Water Can Help Relieve Osteoarthritis Pain. PT: Magazine Of Physical Therapy. January 2008;16(1):66-68.
3. Focht B. How Knee Osteoarthritis Patients Can Use Exercise to Enhance Quality of Life. ACSM's Health & Fitness Journal. September 2012;16(5):24-28.
4. Page P. Knee osteoarthritis: strength training for pain relief and functional improvement. Functional U. September 2003;1(6):1-6.
5. People with osteoarthritis feel better with exercise and the right shoes. Research Review (International Council On Active Aging). March 24, 2010;10(12):2-3.

High Intensity Interval Training

Many Canadians cite a "lack of time" when asked about barriers to adding physical activity into their lives. High-intensity interval training (HIIT) is used by many athletes and fitness enthusiasts to reach their performance goals and enhance their fitness levels.

HIIT is a type of cardio training that involves alternating bouts of light-to-moderate intensity with bouts of high intensity. HIIT sessions include a warm-up, several short, maximum intensity bursts punctuated with low intensity recovery intervals followed by a cool down. Most HIIT training workouts last about 15 minutes but can stretch to 20 minutes. Since most of us lead busy lives, HITT may be something worth considering. 

The difference between regular interval training and HITT is that it involves maximum effort, not just a higher heart rate. Typically the exercises involve running, skipping, or swimming but can easily adapt to any sport. Different approaches to this training can involve varying: the time of each interval, how many intervals to include and how many of these training sessions to perform each week.

Benefits include:

• increases in cardio fitness
• improvements in exercise performance
• increases in metabolism
• increases in endurance
• prevention of muscle loss
• challenges for both beginners and experts

Before starting any kind of high intensity interval training you should be able to exercise for at least 20-30 minutes at about 80% of your maximum heart rate. Because this form of training is physically demanding is it important to ensure you build up your training program or you may run the risk of overdoing it.

This type of training is easily adaptable to each person's fitness level and capability. Start at a level that you feel comfortable with and gradually increase the difficulty. It's OK to give yourself a bit of challenge, that's how we improve, but be careful not to run yourself into the ground.

With anyone starting a new fitness program it's important to talk to your physician first if you have any concerns. 

References from the SIRC Collection:

1. Dunham C, Harms C. Effects of high-intensity interval training on pulmonary function. European Journal Of Applied Physiology. August 2012;112(8):3061-3068.
2. Gillen J. Low-Volume, High-Intensity Interval Training: A Practical Fitness Strategy. Wellspring. August 2012;23(4):1-4.
3. Gremeaux V, Drigny J, Gayda M, et al. Long-term Lifestyle Intervention with Optimized High-Intensity Interval Training Improves Body Composition, Cardiometabolic Risk, and Exercise Parameters in Patients with Abdominal Obesity. American Journal Of Physical Medicine & Rehabilitation. November 2012;91(11):941-950.
4. Metcalfe R, Babraj J, Fawkner S, Vollaard N. Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training. European Journal Of Applied Physiology. July 2012;112(7):2767-2775.
5. Rowan A, Kueffner T, Stavrianeas S. Short Duration High-Intensity Interval Training Improves Aerobic Conditioning of Female College Soccer Players. International Journal Of Exercise Science. July 2012;5(3):232-238.
6. Selfridge N. High-Intensity Interval Training: A Sprint or Nine Saves Time?. Integrative Medicine Alert. August 2012;15(8):88-91.