Here's a recent article from the New York Times about stretching. If you already know about the benefits of a dynamic warm-up then you can skip it. However, if your trainer (I'm talking about the guy at GB3's) is still prescribing a 20 sec static stretch or a 10 min jog around the block it would be a good idea to read the article.
I have been incorporating dynamic stretching in my client's warm-ups as well as my own for at least three years now. It does a much better job getting me ready for a workout than just doing a lap around the block. If you would like some more information or some dynamic stretching exercises, send me an email: info@180ft.com
Saturday, November 8, 2008
Tuesday, October 21, 2008
Race for the Cure
Another running event is coming to town. This one is the Susan G Komen Race for the Cure, it takes place at The Satellite Student Union at Fresno State. The course includes a 1- mile run/walk and a 5k run/ walk. This is a great run filled with a ton of great people all running for a good cause, to end Breast Cancers, and support victims and survivors. Go here to register for the event, and learn more about the Komen organization.
The course itself is pretty flat and is a certified USA Track and Field course the only thing that'll slow you down will be all the participants.
While your signing up for this race don't forget to sign up for the Trail of Two Cities Marathon and Half.
The course itself is pretty flat and is a certified USA Track and Field course the only thing that'll slow you down will be all the participants.
While your signing up for this race don't forget to sign up for the Trail of Two Cities Marathon and Half.
Thursday, October 9, 2008
CORTISOL, STRESS AND ADAPTATION DURING EXERCISE
CORTISOL, STRESS AND ADAPTATION DURING EXERCISE TRAINING
Journal: "Education. Physical Training. Sport"
Antony C. Hackney, Claudio Battaglini, Elizabeth S. Evans;
University of North Carolina, USA
ABSTRACT
Cortisol is a corticosteroid hormone produced by the zona fasciculata of the adrenal cortex in the adrenal gland. It plays vital roles in the bodyfs defense mechanisms when dealing with stress, as well as being important in blood glucose regulation. Regrettably, misconceptions regarding the actions of this hormone have been created around the sports and exercise arena. For example, cortisol most often is viewed as having a counter-productive role in exercise that can lead to a mal-adaptation to the exercise training process, due to the catabolic nature of this hormone with respect to protein turnover. Therefore, the intent of this article is to present an overview and to offer commentary on the necessary and critically important functions of cortisol during exercise, and in the adaptation process associated with exercise training. This is being done to specifi cally correct several of the misconceptions and misunderstandings that are portrayed within some literature (in particular on the Internet) regarding endocrine responses to exercise and exercise training.Stress has been a topic of study for over 100 years. It is well accepted that the paramount early leader in such study was Hans Selye. Classic observations and studies by Selye during the early part of the last century lead to the development of the gGeneral Adaptation Syndromeh theory of stress response (Selye, 1950). This theory proposes an intimate involvement of the adrenal gland, specifi cally the cortex, in the adaptation and mal-adaptation process to all forms of stress. Exercise and the exercise training process are classified as a stress to the human body (Hackney, 2006). Specifically, for sedentary individuals, exercise is a distress (negative), but as the body accommodates and adapts, exercise transitions to a eustress (positive) (Selye, 1950; Viru, 1976; Hackney, 2006). Selye viewed the adrenal cortex response (i. e., in humans the primary adrenal cortex hormone is the glucocorticoid cortisol) as critical to the positive adaptation to stress.The view by some exercise specialists that increases in cortisol can lead to a predominance of catabolism in the body which results in undesirable aspects within the adaptation of athletes in sports training is an over-simplifi cation of the hormonal rolesactions of cortisol. This simplified and incomplete notion regarding the role-action of cortisol during exercise training has even resulted in the development of nutritional-pharmaceutical supplements and dietary strategies which attempt to suppress cortisol levels at rest and in response to exercise(Duclos et al., 2007; Viru A., Viru M, 2001, 2004). Such actions may in fact actually compromise the ability of select physiological systems to respond and adapt to the stress of exercise.A. Viru and M. Viru (2004) report that this misconception of the role of cortisol seems rooted in the research focusing upon the testosterone/ cortisol ratio and how it changes in response to exercise training. In the 1980s, Adlercreutz and associates were the fi rst to focus attention on the testosterone/cortisol ratio, proposing its use as an indication of excessive stress in athletes during their training (Adlercreutz et al., 1986). These authors actually suggested the use of the ratio based upon free testosterone, not total testosterone, to cortisol. This latter fact seems to have been lost to some researchers who have calculated the ratio using the alternative testosterone value (Kuipers, Keizer, 1988; Viru A., Viru M., 2001, 2004).Cortisol plays such a role physiologically by stimulating several processes that are instrumental to increasing and / or maintaining blood glucose (i. e., euglycemia) (Bender, 1993; Brooks et al., 2005; Tortora, Derrickson, 2006). These processes include:œ Stimulation of gluconeogenesis particularly in hepatic tissue. This pathway results in thesynthesis of glucose from non-carbohydrate substrates such as amino acids and glycerol from triglyceride breakdown.œ Enhancing the expression of enzymes involved in the gluconeogenesis pathway is a key metabolic function of glucocorticoids.œ Mobilization of amino acids from extra-hepatic tissues: These serve as substrates for gluconeogenesis (see later discussion on the free amino acid pool).œ Inhibition of glucose uptake in muscle and adipocytes as a glucose and glycogen sparing action.œ Stimulation of lipolysis in adipocytes. Glucocorticoids, specifically cortisol, are considered stress response hormones, which in an overly simplified view, are often portrayed as being entirely negative in their infl uence on physiological function. The glucocorticoids are in fact vital hormones in the normal physiological functioning of humans and are necessary in dealing with different stress challenges to the body. With respect to exercise, they play an important regulatory role in metabolic responses. Additionally, the regulation of protein turnover during the recovery from exercise, which is instrumental to the myo-plasticity response of skeletal muscle in training, is dependent upon appropriate glucocorticoid actions. In other words, cortisol and the other glucocorticoids are not the gbad guysh of exercise endocrinology as some have made them out to be. Researchers, athletes and sports coaches need to be aware and conscious of the critical nature of glucocorticoids to normal health and development, especially relative to exercise training adaptations.
Journal: "Education. Physical Training. Sport"
Antony C. Hackney, Claudio Battaglini, Elizabeth S. Evans;
University of North Carolina, USA
ABSTRACT
Cortisol is a corticosteroid hormone produced by the zona fasciculata of the adrenal cortex in the adrenal gland. It plays vital roles in the bodyfs defense mechanisms when dealing with stress, as well as being important in blood glucose regulation. Regrettably, misconceptions regarding the actions of this hormone have been created around the sports and exercise arena. For example, cortisol most often is viewed as having a counter-productive role in exercise that can lead to a mal-adaptation to the exercise training process, due to the catabolic nature of this hormone with respect to protein turnover. Therefore, the intent of this article is to present an overview and to offer commentary on the necessary and critically important functions of cortisol during exercise, and in the adaptation process associated with exercise training. This is being done to specifi cally correct several of the misconceptions and misunderstandings that are portrayed within some literature (in particular on the Internet) regarding endocrine responses to exercise and exercise training.Stress has been a topic of study for over 100 years. It is well accepted that the paramount early leader in such study was Hans Selye. Classic observations and studies by Selye during the early part of the last century lead to the development of the gGeneral Adaptation Syndromeh theory of stress response (Selye, 1950). This theory proposes an intimate involvement of the adrenal gland, specifi cally the cortex, in the adaptation and mal-adaptation process to all forms of stress. Exercise and the exercise training process are classified as a stress to the human body (Hackney, 2006). Specifically, for sedentary individuals, exercise is a distress (negative), but as the body accommodates and adapts, exercise transitions to a eustress (positive) (Selye, 1950; Viru, 1976; Hackney, 2006). Selye viewed the adrenal cortex response (i. e., in humans the primary adrenal cortex hormone is the glucocorticoid cortisol) as critical to the positive adaptation to stress.The view by some exercise specialists that increases in cortisol can lead to a predominance of catabolism in the body which results in undesirable aspects within the adaptation of athletes in sports training is an over-simplifi cation of the hormonal rolesactions of cortisol. This simplified and incomplete notion regarding the role-action of cortisol during exercise training has even resulted in the development of nutritional-pharmaceutical supplements and dietary strategies which attempt to suppress cortisol levels at rest and in response to exercise(Duclos et al., 2007; Viru A., Viru M, 2001, 2004). Such actions may in fact actually compromise the ability of select physiological systems to respond and adapt to the stress of exercise.A. Viru and M. Viru (2004) report that this misconception of the role of cortisol seems rooted in the research focusing upon the testosterone/ cortisol ratio and how it changes in response to exercise training. In the 1980s, Adlercreutz and associates were the fi rst to focus attention on the testosterone/cortisol ratio, proposing its use as an indication of excessive stress in athletes during their training (Adlercreutz et al., 1986). These authors actually suggested the use of the ratio based upon free testosterone, not total testosterone, to cortisol. This latter fact seems to have been lost to some researchers who have calculated the ratio using the alternative testosterone value (Kuipers, Keizer, 1988; Viru A., Viru M., 2001, 2004).Cortisol plays such a role physiologically by stimulating several processes that are instrumental to increasing and / or maintaining blood glucose (i. e., euglycemia) (Bender, 1993; Brooks et al., 2005; Tortora, Derrickson, 2006). These processes include:œ Stimulation of gluconeogenesis particularly in hepatic tissue. This pathway results in thesynthesis of glucose from non-carbohydrate substrates such as amino acids and glycerol from triglyceride breakdown.œ Enhancing the expression of enzymes involved in the gluconeogenesis pathway is a key metabolic function of glucocorticoids.œ Mobilization of amino acids from extra-hepatic tissues: These serve as substrates for gluconeogenesis (see later discussion on the free amino acid pool).œ Inhibition of glucose uptake in muscle and adipocytes as a glucose and glycogen sparing action.œ Stimulation of lipolysis in adipocytes. Glucocorticoids, specifically cortisol, are considered stress response hormones, which in an overly simplified view, are often portrayed as being entirely negative in their infl uence on physiological function. The glucocorticoids are in fact vital hormones in the normal physiological functioning of humans and are necessary in dealing with different stress challenges to the body. With respect to exercise, they play an important regulatory role in metabolic responses. Additionally, the regulation of protein turnover during the recovery from exercise, which is instrumental to the myo-plasticity response of skeletal muscle in training, is dependent upon appropriate glucocorticoid actions. In other words, cortisol and the other glucocorticoids are not the gbad guysh of exercise endocrinology as some have made them out to be. Researchers, athletes and sports coaches need to be aware and conscious of the critical nature of glucocorticoids to normal health and development, especially relative to exercise training adaptations.
Friday, September 26, 2008
Lance Armstrong IN Clovis!
Well it is official, Lance will be coming to Clovis next February. He made his announcment after finishing the 22nd in the CrossVegas ride. He will be racing with team Astana which has a couple of his old teammates already riding for them.
Armstrong's comeback is to provide awareness to cancer, and raise money to help find a cure.
Go ahead and read the article from VeloNews here.
Tuesday, September 23, 2008
Rumble in the Park, Back in Fresno
From the FresnoBee;
Cage fighting will return to Fresno with "Rumble in the Park II" at Woodward Park's Rotary Amphitheater.
The event, scheduled for Nov. 1, had a successful debut with mixed martial arts fans when it was staged here in August. More than 4,000 people turned out and organizers estimated another 1,500 were turned away.
Former Ultimate Fighting Championships champion Tito Ortiz and Josh Koschek, ranked No. 2 and fighting out of Fresno, will be on hand to help promote the show.
The card features Jason Von Flue and Jesse Taylor in a middleweight clash, along with Cage Combat champions Jeremiah Metcalf (welterweight) and David Mitchell (middleweight), and Fresnan David "Kid Dynamite" Espinosa, a bantamweight.
Some controversy surrounded the first Rumble in the Park. A few residents complained the public park was an inappropriate place for a violent contest. But there were no protesters at the park the night of the event.
A security force of 12 contracted police officers and six reserve officers circulated the venue and dozens of private security guards helped search patrons as they entered. Mayor Alan Autry and Fresno Police Chief Jerry Dyer were among those watching the fights from ringside seats.
Tickets for Rumble in the Park II go on sale at 10 a.m. Saturday at Ticketmaster, select Save Mart Supermarkets and Ritmo Latino.
09/22/08 http://www.fresnobee.com/sports/story/886261.html
Cage fighting will return to Fresno with "Rumble in the Park II" at Woodward Park's Rotary Amphitheater.
The event, scheduled for Nov. 1, had a successful debut with mixed martial arts fans when it was staged here in August. More than 4,000 people turned out and organizers estimated another 1,500 were turned away.
Former Ultimate Fighting Championships champion Tito Ortiz and Josh Koschek, ranked No. 2 and fighting out of Fresno, will be on hand to help promote the show.
The card features Jason Von Flue and Jesse Taylor in a middleweight clash, along with Cage Combat champions Jeremiah Metcalf (welterweight) and David Mitchell (middleweight), and Fresnan David "Kid Dynamite" Espinosa, a bantamweight.
Some controversy surrounded the first Rumble in the Park. A few residents complained the public park was an inappropriate place for a violent contest. But there were no protesters at the park the night of the event.
A security force of 12 contracted police officers and six reserve officers circulated the venue and dozens of private security guards helped search patrons as they entered. Mayor Alan Autry and Fresno Police Chief Jerry Dyer were among those watching the fights from ringside seats.
Tickets for Rumble in the Park II go on sale at 10 a.m. Saturday at Ticketmaster, select Save Mart Supermarkets and Ritmo Latino.
09/22/08 http://www.fresnobee.com/sports/story/886261.html
Wednesday, September 17, 2008
Fresno Cross City Race
A few weeks ago I mentioned a couple of running races coming up in Fresno. I just wanted to remind everyone that the Fresno Cross City Race is this Sunday! This is probably the best run that Fresno has to offer, and this year they'll be making it even better by adding live bands. If you haven't signed up yet, go over to Sierra Run Co. over on Friant Ave near the Gold's Gym and Bentley's.
Don't forget about the Trail of Two Cities full and half marathon coming up in November. This is Fresno's first full marathon in a long time. The half marathon has been very well done the last couple of years that I've participated in it.
Also the MASH Fun Run is coming up in October.
Don't forget about the Trail of Two Cities full and half marathon coming up in November. This is Fresno's first full marathon in a long time. The half marathon has been very well done the last couple of years that I've participated in it.
Also the MASH Fun Run is coming up in October.
Wednesday, September 10, 2008
Lance Armstrong in Clovis?
Is Lance Armstrong coming to Clovis? Maybe reports the VeloNews, a cycling magazine. According to Velo, not only is Lance planning to race in the upcoming Tour de France, he'll be warming up by racing in a couple road races including the Tour of California. That's right the same Tour of California that has a stop-over in Clovis.
We've already heard how much of a boost the Tour of California has on it's host cities. Now just imagine if Lance actually competes in the race. This would bring quite a few more spectators into the city and would have quite a bit more press. It would be a nice little boost for our city.
Armstong, who turns 37 this month, is going to be racing again to raise awareness for cancer.
Read more about it in Vanity Fair, and the Fresno Bee.
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