BUDO SPIRIT

"I can only show you the door, you're the one that must walk through it.".......Morpheus

Martial arts skills 'could benefit osteoporosis patients'

Martial arts techniques could be used to teach osteoporosis patients how to fall more safely, researchers from the Netherlands believe.

 Research found martial arts techniques reduced hip impact forces (Photograph: iStock)

Research found martial arts techniques reduced hip impact forces (Photograph: iStock)

Researchers assessed the forces experienced by young, healthy volunteers during hip impacts in martial arts falls exercises. The falls taught involved converting a fall into a rolling movement by bending and twisting the trunk and neck.

Reporting their findings in the journal BMC Research Notes, the researchers said they believe such impact-reducing techniques could be taught to older adults.

‘Since martial arts techniques reduce hip impact forces and can be learned by older persons, martial arts fall training may prevent hip fractures among persons with osteoporosis,' research Brenda Groen from Vrije University said.

‘We believe that fall training would be safe for persons with osteoporosis if they wear hip protectors during the training, perform fall exercises on a thick mattress, and avoid forward fall exercises from a standing position,' she said.

 

Source: Susan Moores, R.D.

Image: Sweet potatoes
AP

Electrolyte drinks



This category includes Gatorade, Powerade, Accelerade, PureSport and other electrolyte-spiked drinks. Whole Foods even sells a store brand of electrolyte water. Their ingredients help replace what’s been lost during a strenuous workout, namely water, energy (glucose), sodium and potassium.


Go for it
Numerous studies show that traditional sports drinks can improve physical performance and increase the length of time that an athlete can perform or compete before reaching exhaustion. They supply the muscles with energy, plus water and electrolytes, which help keep muscles from cramping and dehydration at bay. These same nutrients help athletes recover more quickly after exercise or competition.


Take it easy
Some athletes find the amount of carbohydrates in these drinks too high, says Roberta Anding, R.D., a spokesperson for the American Dietetic Association and nutritionist to the Houston Texans. “I have athletes complain of a sticky mouth when they drink sports drinks with as much carbohydrate as a Gatorade or Powerade, or they get an upset stomach. They don’t tolerate the drink very well.”


If you have a similar reaction, Anding suggests a lower-carbohydrate drink such as Gatorade’s G2. It contains half the carbohydrates and half the calories, but the same amount of water and electrolytes.


In addition, drinks with a high-sodium content like PureSport are best for intense workouts of 60 minutes or longer. Otherwise that's just too much salt for your system.


Calories are another downside to traditional sport drinks. One cup (8 ounces) is considered one serving. Yet, the standard portion many people drink is closer to 20 ounces, the grab-and-go size sold in vending machines. A 20-ounce bottle of Gatorade or Powerade contains about 150 to 200 calories and 35 grams of sugar (nearly 9 teaspoons). That’s not a problem if you’re laying it all out on the basketball court or the biking trail, but for a casual exerciser or someone simply wishing to drink a cool beverage at lunch, the calories and sugar quickly add up.

Organic or not to organic?

 
Blogger's Note: This post is part of a series that takes a closer look at commonly held assumptions about personal health, nutrition and fitness. If you have an idea for a Second Opinion topic, let me know and I’ll do some research.

In just the past decade, organic foods have made the transition from fringe to trendy to commonplace, with organic versions of almost everything populating the aisles of mainstream grocery stores. These products are often sold with the trappings of “health food,” implying or claiming outright that they are better for you. Yet whether organic foods actually carry any added health benefits calls for a second look.

First, a note on what “organic” actually means. Branding a food as organic implies that its components were harvested free of synthetic fertilizers or pesticides. In the U.S., where food labeling is tightly regulated, processed foods must contain at least 70 percent organically produced ingredients to wear an organic seal courtesy of the U.S. Department of Agriculture.

Use of organic products does not alter the makeup of fats, carbs or proteins in the food, and therefore has no effect on its caloric value. While proponents sometimes claim organic foods are more nutrient-rich, the evidence is fuzzy. Just last month, an exhaustive review by the U.K.’s Food Standards Agency concluded that the nutritional difference between organic and conventional foods was negligible. With some tinkering, Hostess could probably make an organic Twinkie – packaged in earth tones, no doubt – that would be just as nutritionally bankrupt as the original.

A more solid claim is that organic foods, with far fewer manmade chemicals, are safer for consumers. Though all pesticides and additives used in commercial food must meet FDA approval, food safety testing is inherently imperfect. Lab tests can take you so far, but the true risk of chemical food additives can’t be fully determined until people actually start growing lesions and stuff. If you’re the cautious type, opting for fewer chemicals probably isn’t a bad call. More Here...

 

Exercise and Energy Production I

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It is important for us as martial artist to learn how to train SMART as well as understand how our bodies process energy for engaging in specific movements such as walking, jumping, jogging, and skipping rope. Simply, what happens when you move? Why do you get a moment of sudden fatigue during exercise and then recover immediately?

 

In martial arts or any kind of exercise, muscles flex and extend to make bones move. To exercise successfully, the body must produce the right kind of energy to fuel the muscles. Without that fuel the body will slow down, falter, and refuse to perform.

 

THE THREE ENERGY SYSTEMS

 

There are three energy systems

 

  • 1. System I is the start up
  • 2. System II is the three minute power system
  • 3. System III is the endurance system

 

The three energy systems in the body handle different demands, depending on the intensity of effort and endurance required. These energy systems work in sequence with some overlap. In other words, it is like switching gears on a standard vehicle. You switch into each succeeding energy system when and if the body needs the next energy sequence for the activity it’s performing. Making these energy systems perform at their peak is what improves physical performance. The interaction between these systems explains and adds understanding to why you may experience sudden fatigue during physical exertion and how your body benefits from warm-ups.

 

If you are interested in pursuing this knowledge, pulmonary test laboratories or fitness research laboratories measure every facet of physical fitness, from how much oxygen you can breathe to how strong your heart is and how much energy your body can produce.

 

Energy is key within the body for muscles to move. Without energy , the physical movement required for any activity would be impossible. Even for the simplest act, such as blinking or picking up a spoon.

 

Every time you exercise, your body uses a mix of oxygen and nutrients to make chemical reactions that produce the energy you need to move.In other words, the better the mix, the more efficient your body can create energy. With a proper diet and exercise, over time you’ll develop a large scale energy producing network throughout your body. This makes possible the amazing physical achievements we marvel at in Budo. From breaking blocks of ice to breaking banana trees with our shins, 8-10 feet high vertical jump kicks etc…

 

Never Trust A Hippie

Article from: The Daily Telegraph

By Brendan Shanahan

July 25, 2008 12:00am

THE news this week that Radovan Karadzic, one of the world's most-wanted war criminals, had been found disguised practising as a doctor of "alternative medicine" provoked in me a number of reactions.

My first thought was that someone needs to check the "hopi ear candle" stall at the next Natural Healing Expo for Osama bin Laden.

My second: that Karadzic's choice of new career confirms what I already suspected about alternative medicine.

If ever there was a profession in which a mass-murderer could pass themselves off undetected, it's "natural healing".

No occupation other than perhaps journalism has such a high tolerance of what, in most normal spheres of life, would be called psychosis. (Fairness compels me to say Karadzic is also a fully qualified psychiatrist; which kind of tells you everything you need to know about them, too.)

A while ago, as research for a story, I submitted myself to various "alternative therapies". After allowing an earnest lesbian in a velvet waistcoat to place crystals on my abdomen, I was led into a room where I lay on a bed and watched a hippie in a karate outfit extract knitting needle-sized acupuncture pins from packets.

At this point certain objections began to voice themselves, like: "Why am I allowing a man who wears a karate outfit to work to stick pins in me?" and "Is that smell coming from the joss stick shrine or his dreadlocks?"

The first few pins, I have to admit, weren't so bad.

Plus if I turned to one side I got great reception on SBS. While lancing my right foot, however, he hit something that I'm fairly sure was pretty angry about the whole thing.

"Agh! Take it out!" I screamed.

"It's OK," said the hippie, removing the needle. "You just had a really big flow of chi go through your body."

Possibly. Then again, what might have happened - and this is just a theory - is that a hippie with a "degree" granted him by some guy in Hong Kong who thinks ground-up panda testicles will cure liver cancer just stuck an enormous pin in my foot that responded by sending "pain" messages to my brain which were then expressed by me in the form of screaming agony. As I said: Just a theory.

Alternative medicine is well named; it is used by people whose alternative to illness is hypochondria.

As a confirmed hypochondriac, this doesn't worry me - if witch doctors want to listen to my complaints, so be it.

But the question remains: Who are these people? Who qualifies them? What was my acupuncturist on the run from?

On your next visit to an "alternative practitioner" why not ask yourself: Are the symptoms preferable to the alternative.

 

Massage benefits

 

Many people are unaware of the beneficial role that massage can play in both strength training and flexibility training. Massaging a muscle, or group of muscles, immediately prior to performing stretching or strength exercises for those muscles, has some of the following benefits:

Increased blood flow
The massaging of the muscles helps to warm-up those muscles, increasing their blood flow and improving their circulation.

Relaxation of the massaged muscles
The massaged muscles are more relaxed. This is particularly helpful when you are about to stretch those muscles. It can also help relieve painful muscle cramps.

Removal of metabolic waste
The massaging action, and the improved circulation and blood flow which results, helps to remove waste products, such as lactic acid, from the muscles. This is useful for relieving post-exercise soreness.

Because of these benefits, you may wish to make massage a regular part of your stretching program: immediately before each stretch you perform, massage the muscles you are about to stretch.

By Brad Appleton from his study entitled "Stretching and Flexibility"

Tai Chi exercises improve type 2 diabetes control

Regular Tai Chi Chuan exercise improves T cell helper function of patients with type 2 diabetes mellitus with an increase in T-bet transcription factor and IL-12 production

Tai Chi exercises can improve the control of type 2 diabetes, suggests a small study, published ahead of print in the British Journal of Sports Medicine.

Tai Chi Chuan is a traditional Chinese martial art, which combines deep diaphragmatic breathing and relaxation with gentle movement.

The research team assessed the impact of a 12 week programme of Tai Chi exercises on the T helper cell activity of 30 patients with type 2 diabetes and 30 healthy people of the same age.

T cells are a key component of the body’s immune system, producing powerful chemicals, including interleukins, which alter the immune response.

Type 2 diabetes is associated with chronic inflammation, caused by excessive glucose in the blood (hyperglycaemia).

After the 12 week programme glycated haemoglobin (when excess blood sugar combines with the oxygen transporter in red blood cells) levels fell significantly from 7.59% to 7.16 in the diabetic patients.

And levels of interleukin-12, which boosts the immune response, doubled. Levels of interleukin-4, which suppresses the immune response, fell.

T cell activity also significantly increased.

Strenuous physical activity depresses the immune system response, but moderate exercise seems to have the opposite effect, say the authors. Tai Chi is classified as moderate exercise.

Previous research has shown that it boosts cardiovascular and respiratory function, as well as improving flexibility and relieving stress, they add.

Tai Chi may prompt a fall in blood glucose levels, or improve blood glucose metabolism, sparking a drop in the inflammatory response.

Alternatively, the exercise may boost fitness levels and the feeling of wellbeing, which may then boost the health of the immune system, they suggest.

In a separate study, also published ahead of print, a 12 week programme of Tai Chi and Qigong (another Chinese exercise) prompted a significant fall in blood glucose levels and significant improvements in other indicators of the metabolic syndrome in 11 middle aged to older adults.

The metabolic syndrome is a cluster of symptoms, including high blood pressure and high blood glucose that is associated with increased risks of cardiovascular disease and diabetes.

The 13 participants exercised for up to 1.5 hours, up to three times a week, and were also encouraged to practice the exercises at home.

At the end of the 12 weeks, they had lost an average of 3 kg in weight and their waist size had dropped by an average of almost 3 cm.

Their blood pressure also fell significantly, and by more than would have been expected from the weight loss alone, say the authors.

Insulin resistance-whereby cells stop responding to insulin, a condition preceding full diabetes-also improved significantly.

Three people no longer met the criteria for metabolic syndrome.

Participants said they slept better, had more energy, felt less pain and had fewer food cravings while on the programme.

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