Center

Recently in a Martha Graham modern dance class, I danced better than I ever have. Even when I could not do a movement that was new for me, I was strong and poised. I had not warmed up much. As the teachers they often say, this comes form the inside, from your core essence and will. At a reiki session months ago, the practitioner told me to not forget my core. With all of my energy, what is missing is sometimes not trusting myself - my choices, my preferences, and even my opinions, and trusting the Universe along with that. The strength and pride to choose and deal with whatever mistakes you may make through the learning process of dance or life, will have you "perform" better always.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Subtle Abdominal Movements

As in Martha Graham dance classes, often subtle movements, from the head to the toes, have you gain strength, stamina and poise.

Here are some subtle abdominal movements:

Rectus Abdominus:

You can lie down, sit or stand. If you stand, stand with your legs shoulder-width apart. Inhale deeply. Exhale and contract your rectus abdominus.Isolate this muscle. Inhale and release. Repeat 40 times. this has you connect with your emotions. For instance, while contracting you may feel pain, and when exhaling you may feel a rebirth or resurrection.

Transverse Obliques: Stand with your legs shoulder-width apart. Do not bend your knees. Turn slightly to the right, about two "circular" inches. Do the same on the left. Repeat until you have four sets of ten repetitions on each side. You can hold free weights for more resistance.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Russian Kettlebells

Today on the subway I moved to an outside seat to get ready to get off at 34th Street. A tall African-American man sat on the inside seat and read a health magazine. I was in the moment and talked to him. He is a personal trainer. I quickly shared about my book and gave him a business card. He gave me a Vitamin Shoppe magazine. I read an article on Russian kettlebells by Pavel Tsatsouline. I will share some of it here.

I wondered what the name of those medicine balls with a handle is, or what are different ways to use them. According to Pavel, there are three ways.

1. Swing: Grab the handle with one or two hands, squat, and drop it between your knees. Snap it forward with force for your legs and glutes to hip height.

2. Grind: Grab the handle with one or two hands and slowly lift it to chest height.

3. Snatches are done in one swift, fluid motion. You swing and snatch the kettlebell with both hands overhead with your arm extended. Do not lock your elbows.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

More Ballet Moves

Move your toes, and influence your gluteus maximus!

Stand and keep your arms to the side, your elbows slightly flexed.

Put your heels together and point your toes forward. Brush the ball of your pointed right foot up until your foot comes two inches off of the floor. Repeat for four sets of ten repetitions. Repeat with the left foot.

Put your heels together and point your toes outward. Brush the ball of your pointed right foot diagonally to the right and move your foot up about two inches from the floor. Repeat for four sets of ten repetitions. Repeat with the left foot.

Put your heels together and brush the ball of your foot diagonally back to the right. Repeat for four sets of ten repetitions. Repeat with the left foot.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Kick and Step

Here is a 10-minute cardiovascular workout that works your heart and muscles.
Be a dancer! Kick your right leg inches over your hip, or as high as you can without losing balance or using momentum. Do this ten times. Repeat with your left leg

Put three "steps" under a step platform. Step up with your right foot ad pull your body up so that your left foot lands on the step. Do this ten times. Repeat starting with your left foot.

Kick your right leg to the right over your hip, or as high as you can without losing balance or using momentum. Do this ten times. Repeat with your left leg.

Repeat the step part.

Kick your right leg backwards over your hip, or as high as you can without losing balance or using momentum. Do this ten times. Repeat with your left leg.

Repeat the step part.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Lower Back: Knee to Chest

Lie on your back on the floor. Keep your body relaxed, and your head and spinal chord aligned. Clasp your hands behind your right thigh and pull it towards your chest slowly. The motion should take about five seconds. Keep the opposite leg flat on the surface of the table. Maintain the position for 10 seconds. Switch legs and repeat for five sets of ten repetitions.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Lower Back: Roll Your Hips

Lie on your back on the floor using your lower abdominal muscles to keep your lower back on the floor. Bend your knees at 90 degrees and keep your feet flat on the table. Cross your arms over your chest. Turn your head and trunk to the right as you turn both knees to the left. Allow your knees to relax and go down without forcing them. Bring knees back up, and head to center. Reverse directions. Do five sets of ten repetitions for each side.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Lower Back: Pelvic Lift

Lie on your back on the floor. Bend your knees 90 degrees, and place your feet flat on the floor. You can cross your arms over your chest or keep them relaxed, not working, on your sides on the floor. Tilt your pelvis and push your lower back to the floor. Then slowly lift your buttocks off the floor as far as possible without straining. Hold for five seconds. Lower your buttocks to the floor. Breathe regularly.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Lower Back: Floor Contractions

Lie on your back on the floor with your abdominal muscles pressing down on your lower back. Place your feet flat on the surface with your legs extended and toes pointed. Maintain your pelvic tilt for the curl up exercises.

Exhale and contract from deep inside, using your emotions to guide you. Slowly reach your arms in front of you as much as possible, curling your trunk. Your head follows last. Keep your neck straight with your back. Go up for four seconds and lower to starting position for four seconds. Repeat for two sets of ten repetitions.

Confidence and core strength increases.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Lower Back: Relax Your Back with Full Back Release

This exercise is even more relaxing than the previous one. Sit in a chair with your feet flat on the floor. Keep your head aligned with your back and hips. Relax your shoulders. Distributed your weight evenly between your buttocks and your feet.
Curl your neck, upper back and low back slowly forward, allowing your hands to reach the floor so your palms are touching the floor. Hold for five seconds. Straighten up slowly, one vertebrae at a time, until you bring your head up last. Return to the starting position, and repeat ten times. Each time you do this exercise, you can add a second and five repetitions.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Lower Back: Arm Lifts

This is a relaxing exercise that will have results for your whole back. Lie on your belly on a mat. Keep your nose to the floor, with your head aligned with your back and hips. Stretch your arms over head and slightly out to the side. Keep your thumb pointed upward. Bring this arm down and repeat the motion with the other arm. Raise and lower your arm slowly. Lift one arm, with your hand positioned so that the thumb points upward. Keep the rest of your body relaxed. Do five sets of ten repetitions.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Lower Back: Press Up

Lie on your belly on a mat. Bend your elbows and place your hands palms down under your shoulders. Straighten your arms, raising your upper trunk off the floor. Your pelvis is against the mat, allowing your lower back to arch. Hold for ten seconds. Return to starting position and repeat for five sets of ten repetitions.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Lower Back: Wag Your Tail

This is the beginning of a series of lower back exercises, a part of the body often neglected. It is especially important to make sure your lower back is strong when you work out your abdominal muscles, so that the front and back of your waist, and back are balanced.

Kneel on a mat and assume the "all-fours" , with knees at 90 degrees. Keep your head in a neutral position, aligned with your back and hips. Look down at the floor.
Keep your shoulders still, and move your right hip toward your right shoulder as far as you can. Slowly return to the starting position then move your left hip toward your left shoulder as far as you can go. Do five sets of ten repetitions on each side. Now, starting at the neutral position, move your hip up, curving your back in a convex way and then down, curving you back in a concave way. Do five sets of ten repetitions on each side.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Smith Single Leg Split Squat

Preparation

Place a bench or platform behind the smith bar. With the bar at upper chest height, position the bar on the back of the shoulders and grasp it on the sides. Extend one leg back and place top of foot on bench. The other front should be flat on the floor under your shoulder and hip. Do not place your knee in front of your toes. Disengage the bar and start squats with one leg in a normal position and one on the bench or platform.

Execution:

Lower the body by flexing the knee and hip of the front leg until the knee of the rear leg is almost in contact with floor, so that the front knee is at 90 degrees and the back knee is almost at 90 degrees. Return to the original standing position. Do four sets of ten repetitions, and repeat with the other leg in the front.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Step Up

You will step up to a platform and step back down. Stand with legs shoulder width apart and dumbbells grasped to sides facing the side of a bench.

Execution

Place foot of first leg on bench. Stand on bench by extending the hip and knee of the first leg and place the foot of the second leg on the bench. Step down with second leg by flexing the hip and the knee of the first leg. Return to original standing position by placing foot of first leg to floor. Do four sets of ten repetitions for each leg stepping up first.

Stepping a distance from the platform emphasizes the gluteus maximus, and stepping close to the bench emphasizes the quadriceps.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Rear Lunge

This is a great lunge variation and places emphasis on your gluteus muscles! Place one or two platforms, at least four inches above the ground. Stand with legs shoulder width apart.

Execution:

Extend one leg back on forefoot until both knees are bent at 90 degrees. Extend the hip and knee of the forward leg to return to the original standing position. Repeat by alternating the rear lunge with the opposite leg.

Do five sets of ten repetitions. Then you may need bed rest!

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Back Variation

Do five sets of ten repetitions of back deltoid press.

Do the back row with a twist for the obliques. At the end of each repetition, turn right, then turn left after the next repetition, and so forth. Do five sets of ten repetitions.

Do the latissimus dorsi machine. Do five sets of ten repetitions.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Arm Dancing

Chest Variation

Do the incline chest machine where the bars can squeeze together. Most gyms should have this modern equipment. Do five sets of ten repetitions.

Do the bench press machine with weights that give you a workout yet not too much pain. See the first bench press blog.

Throw around a medicine all with a friend. Again, the weight of the medicine ball should give you a workout but not hurt you. If you do not have anyone at the moment, push the medicine ball in and out from an inch in front of your chest until your arms are extended but elbows are not locked. Do this with arms at shoulder length.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Arm Dancing

Stand with legs shoulder width apart, knees slightly bent. Here are some exercises that do not involve weights ad which will tone your arms in a fun way. Bring your arms to shoulder level. Extend them outward and forward. Do five sets of ten repetitions. Do the same out on each side. Do the same over your head. Never lock your elbows.

Now involve your oblique muscles. Twist your waist so that you do the same with your arms diagonally. Do five sets of ten repetitions for each arm being forward diagonally first. Now leap across the floor using opposite arms and legs. This all can be a warm up routine.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Leaps Across the Floor

Here are some dance moves to do across the floor. These wıll test your balance and leg muscles.

1. Use alternate arms and legs. When your rıght leg ıs forward, your left arm ıs forward. When your left leg ıs forward, your rıght arm ıs forward. Stretch your rıght leg forward at a 90 degree angle. Your left arm ıs forward and straıght at shoulder level and your rıght arm ıs back and straıght as shoulder level. Now do the same wıth your left leg at a 90 degree angle and alternate arm adn go across the floor. Go across the floor the other way, startıng wıth your left leg and rıght arm. Do not lock your elbows and knees. Keep your head up and your back as straıght as possıble. Poınt the back leg.

2. Leap across the floor. Start wıth your rıght leg and left arm forward. Arms are ın teh same posıtıon as ın 1. Now go across the floor the other way startıng wıth your left leg. Go across the floor the other way, startıng wıth your left leg and rıght arm. Do not lock your elbows and knees. Keep your head up and your back as straıght as possıble. Toes are poınted.

3. Leap wıth your rıght leg, toes poınted and knee to top thıgh level. Poınt the lower straıght leg. The rıght arm ıs bent 90 degrees at shoulder level and the left arm ıs out to the sıde at shoudler level. Now reverse arms and legs. Go across the floor the other way startıng wıth yoru left leg bent. Do not lock your elbows and knees. Keep your head up and your back as straıght as possıble.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Martha Graham Contraction

For two summers, I have taken the Martha Graham modern dance class intensive. I have enjoyed it greatly. An earmark move for her, used as a warm-up in all of her classes, is the contraction.

Sit down on the floor with the soles of your feet touching each other. Place the palms of your hands on your ankles. Start a contraction from deep inside your lower abdominal muscles. Let it travel up your midsection until your clavicle seems to bend in two, with an indentation in the middle. Keep your spinal cord as straight as possible and have your head be in a higher position than it was at the beginning of themove.

The release starts from your lower abdominal muscles and lower back. Let it move up your spinal column. Take it until your posiiton is the same as it was when you began, or go further until your face and heart chakra - chest point to the ceiling. Release
Doing all of this is difficult and takes years of practice. It has you connect with deep emotions and release them for new beginnings.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Combination Moves: Balance and Legs

Stand with legs shoulder-width apart and knees slightly bent. Lift your right leg as high as possible. Your foot can be pointed or flexed. Bring it back to starting position. Now lift it to the right. Bring it back to starting position. Now lift it to the back. Do five sets of five repetitions. After a few weeks, do five sets of ten repetitions. Repeat for the left leg. This dance moves test and improve your balance, hip flexibility, and leg strength and tone.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Combination Moves: Chest, Obliques and Lower Back

Take a free weight in each hand. Make sure it gives you a good workout and you can complete a full range of motion. Stand with legs shoulder-width apart and knees slightly bent. Hold your arms a shoulder level. Push your arms out without locking your elbows and bring the free weights back to one inch before your chest. Twist to the right and then to the left. Come back to center and bend down from the waist, keeping your back as straight as possible. Go back to the starting position. It is best to hold the free weights with palms facing toward you so as not to worry about varying the position. Do five sets of five repetitions. After a few weeks, do five sets of ten repetitions.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Three Types of Skeletal Muscle Contraction

Skeletal muscle contractions can be concentric or positive, eccentric or negative or isometric. Many skeletal muscle contraction involve muscle fibers shortening, as described in the previous card. Eccentric muscle contractions involve the lengthening of muscle fibers. Individual muscle fibers contract, but the resistance is greater than the force generated, and the muscle lengthens.

During isometric muscle contraction, individual fibers contract, but there is no muscle fiber length change. Usually the pressure exerted by the muscle is equal to the pressure exerted by an outside mass such as another person or a wall.
For the past several blog posts, I have not created exercise programs. Look to past posts or search by muscle group, and you will find them!

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Sliding Filament Theory of Muscle Contraction

Adenosince triphosphate is needed for energy near the actin and myosin muscle fiber filaments. When a nervous impulse comes from the brain or spinal chord, myosin projections called myosin heads attach to actin and form an actinomyosin cross bridge, pulling the attached actin filament. The actin slides to the center of the sarcomere. When the attached actin filament The sacromeres shorten together. The length of the muscle fiber decreases. The muscle fiber length decreases during contraction because the muscle fibers shorten in length.

For the past several blog posts, I have not created exercise programs. Look to past posts or search by muscle group, and you will find them!

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Three Types of Skeletal Muscle

Skeletal muscle can be slow twitch or type I or red, or fast twitch or type II white muscle fiber muscles.
Slow twitch muscles contract slower, contain more mitochondria, and use more oxygen than fast twitch muscles. The slow twitch muscle are fatigue resistant and their fibers are smaller in diameter compared to those of fast twitch muscles. Fast twitch muscle fibers are divided into IIA and IIb types. Type IIa fibers are called fast twitch oxidative because they have more mitochondria than Type IIb, or fast-twitch glycolytic muscles. Most bodybuilders have fast twitch white muscle fibers, while top marathoners have mostly slow twitch red muscle fibers. It is possible to change fast twitch type II to slow twitch type IIa muscle fiber.

For the past several blog posts, I have not created exercise programs. Look to past posts or search by muscle group, and you will find them!

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Types of Muscle

One way to classify muscles is to divide them into three groups: skeletal, smooth and cardiac. Each of these muscle types have different types of cells.

Skeletal muscle, also called voluntary muscle, is attached to bone by tendons and moves the b ones. Skeletal muscles usually move by conscious control.

Smooth muscles lines organs such as the stomach and the intestines. It is under involuntary control.

Cardiac muscle is found only in the heart. This type of muscle, and skeletal muscle are striated. They are made up of sarcomeres which are multi-protein complexes that are myofibril units, composed of three different filament systems.
In skeletal muscle, sarcomeres are arranged into regularly-arranged bundles. Smooth muscle is arranged in uneven irregular angles or intercalated discs. Compared to smooth muscle, skeletal muscle contracts in bursts. Smooth muscle contracts in longer, more steady contractions.

For the past several blog posts, I have not created exercise programs. Look to past posts or search by muscle group, and you will find them!

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Summary of How the Heart Works

The heart muscle is made up of cardiac fibers and is the pump that sends blood to the body cells. It is composed of two upper chambers, or atria, and two lower chambers, ventricles. Blood comes from the body to the atria and is pumped to the body by the ventricles. The atria are primer pumps, and the ventricles are power pumps. The right atrium receives blood from all parts of the body except the lungs. The left atrium receives blood from the lungs. The right ventricle pumps blood to the lungs and the left ventricle pumps blood to the rest of the body.

Oxygen-depleted blood comes back from the lungs through the vena cava to the right atrium. It then passes through the tricuspid or right atrioventricular (AV) valve into the right ventricle. When the right ventricle contracts, blood is forced from the heart into the pulmonary artery through the pulmonary semilunar valve back to the lungs. Oxygenated blood returns to the left atrium, goes through the mitral or left AV valve to the left ventricle where it is pumped through the largest body artery, the aorta, to all parts of the body besides the lungs. The left ventricle walls are thicker and more powerful than those of the other three heart chambers.

For the past several blog posts, I have not created exercise programs. Look to past posts or search by muscle group, and you will find them!

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Hip Rotators

The hip joint is a very complex and powerful one. Hip rotators are used every time you rotate you legs toward or away from the midline of your body. They lie under your gluteus muscles. You can exercise your hip rotators with a large "rubber band" exercise device.

Internal Hip Rotators: Rotate your right ankle to the left 45 degrees. Place the "rubber band" under your right foot and hold the other end with your hands. Keep your left leg straight, but do not lock your knees. Extend your right leg "inward" from your midline, over your left shin, for five sets of ten repetitions. Repeat with your left foot. This foot would be rotated 45 degrees to the left.

External Hip Rotators: Rotate your right ankle to the right about 45 degrees. Place the "rubber band" under your right foot and hold the other end with your hands. Keep your left leg straight, but do not lock your knees. Extend your right leg outward from your midline for five sets of ten repetitions. Repeat with your left foot. This foot would be rotated 45 degrees to the left.

For the past several blog posts, I have not created exercise programs. Look to past posts or search by muscle group, and you will find them!

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Sweat

Sweat is essential to losing weight, especially the first few months that you start on an exercise program. Sweat gets rid of excess water buildup, such as the kind that is there because of carbohydrates latching onto water particles, as well as many toxins such as ammonia and urea from protein breakdown, and excess glucose and salt. Chlorides and minerals are also present in sweat. It destresses the body. When you do a hard workout where you sweat a lot, drink water to replace the water you lose from sweat. You will still be getting rid of toxins.

When your temperature rises too high, your hypothalamus, an endocrine gland in your lower brain, releases a hormone top your pituitary gland which releases another hormone to sweat glands in your skin. The sweat helps your skin cool down. It leaves the body through skin pores. ùWhen it evaporates, you feel cool. It is the body air conditioning system in a sense.

Do not work out in excess heat. See the heat stroke Web log.

For the past several blog posts, I have not created exercise programs. Look to past posts or search by muscle group, and you will find them!

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Everyday Movements

I am taking a Martha Graham contemporary dance class summer intensive again. That woman was a genius! The classes are superb for the spirit-mind-body connection!

One of her primary movements is the contraction, whether lying down, sitting, standing or jumping. You contract your abdominal muscles while keeping your head and spine aligned and tall. Much motion is contained in your torso; you feel exaltation and pain there. She created moves where you open up from a contraction, much like resurrecting from pain or feelings such as self-doubt and hurt: pure genius. it is such a great expression and release.

The male teacher today said imagine you are doubling over from a stomach ache when describing how to do a move standing up with a contraction and then moving toward the toes. I thought that it would be great to include a blog post about really moving in everyday movements to express emotion and get a workout. When you are dusting, ironing, sweeping, vacuuming or other , feel you body and muscles. Inhale when relaxing the primary mover muscle, and exhale when contracting the primary mover muscle. Work through the full range of motion. This way, you can be training even out of the gym, and increase good balance and posture.

For the past several blog posts, I have not created exercise programs. Look to past posts or search by muscle group, and you will find them!

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

It's All Worth It!

I recently took a contemporary masters dance class at Steps on Broadway. I never took a contemporary dance class, as opposed to a modern dance class. Last year I took the intensive Martha Graham summer series of about 50 modern dance classes, and took some more this year. Her work, combining the emotions and body rocks!

I heard that I can't do this since the combination of steps is too much for a person who has danced in choreographed classes too much. many of the students there have been taking ballet and other dances since they were about five years old. There were about 35 steps at the end of class, and most had been memorized the day before at a class I had not attended.So I did not remember all of the steps. But the beginning of the class was so easy, and I found my command of my body, expression and dance capability had exponentially increased since last summer. There is more work to do, but all of those repetitions of even basic steps at the Martha Graham school were so worth it, and worked both consciously and sub-consciously on my spirit, soul, mind, emotions and body. It must be like the wax on and wax off in the Karate Kid.

Do not underestimate what happens with each repetition of a set or with each step of a workout!

For the past several blog posts, I have not created exercise programs. Look to past posts or search by muscle group, and you will find them!

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Step by Step

Yesterday I ran in the five-mile Father's Day New York Road Runner Race. I had not run a week before in a race and had not run in an official race for months. I do not believe in running each day, because it is not great for ankles and knees. But I run once in a while, and it is a measure I use for my fitness.

It was hot an muggy, but I was inspired. I ran in the memory of my father, Dionysios Sotiris Patsis, who passed on February 2, 2006, and my uncle who was like a second Dad, Dionysios Spathis, who passed on April 21, 2007. I was ready to go.

I told myself to walk and rest two times, and i only did for a few steps. It felt better to run! I had some tightness in my hamstrings from before the race. I did not stretch. I would not recommend this to a client.

I found out at night that I ran in 1:01:50. I usually run five miles in one hour. I was a little disappointed in myself. Then I saw that the humidity was 93%. And I did not need to rest. I was happy with myself. What I can do is see if my performance, due to humidity, has improved. If it has not improved, I can put in what is missing in terms of mental confidence, diet or exercise to bring up my time. I do not want to be a speed racer, but I do will improve each year! I will not waste time thinking that anything is wrong. I will concentrate on being grateful to myself and the Universe, and put in what is missing, if anything, step by step.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Emotions

"E" in emotions can stand for evolution. So emotions can be an evolution into a new space in your spirituality, mentality and topography. Dance is a great way to connect to your emotions which furthers the movement of energy and thought and therefore growth form your spirit – mind – body. Modern dance such as Martha Graham is especially great. You keep your detachment and strength while processing your emotions.

Working out is a great way to process them. You can also beat a pillow but that is not a well-balanced exercise plan!

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Connect to the Source and Self-Respect

I read Dr. Wayne W. Dyer's new book The Power of Intention: Learning to Co-Create Your World Your Way. I have to say I know almost all that is there. He keeps writing about the importance of connecting to the source. To me that is the Holy Spirit. To you it may be that or God or the Universe or Spirit. When you are connected, no matter what circumstances show up, such as other people's words or obstacles in your path, you are unstoppable and you quickly dissolve upsets. Now often you may need to process and express your emotions, but not so that you are stuck in a rut forever or even close. You use all that comes in your path.

When you are connected, which exercise helps to do, you know how much rest you need, or even if it may be all right for you to have some sweets or even smoke a little. I know some people will not like this. The point is that you know what is good for you.

That varies for each person. And if you have that self-respect that starts from appreciating the marvel that is your body, with its millions of functions and reactions per second, you will know how to treat it, love it and work it!

Just think of millions of people who do not have your health or function.

And you'll know you're hot!

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Ginseng

Ginseng refers to a genus of 11 plants that grow in northern Asia. Medical studies on its medicinal use are contradictory. It has been shown to have anti-oxidant properties: Karadeniz A, Cemek , M, Simsek N.(2008), Lee LS, Wise SD, Chan C, Parsons TL, Flexner C, Lietman PS.(2008), Yao HT, Chang YW, Chen CT, Chiang MT, Chang L, Yeh TK. (2008); anti-tumor properties: Nagamine MK, da Silva TC, Matsuzaki P, Pinello KC et al.(2008), Li QF, Shi SL, Liu QR, Tang J, Song J, Liang Y. (2008), Shin HR, Kim JY, Yun TK, Morgan G, Vainio H (2000) ; and anti-stress properties: Rasheed N, Tyagi E, Ahmad A. (2008), Sheikh N, Ahmad A, Siripurapu KB, Kuchibhotla VK, Singh S, Palit G. (2007) .

Perform your own research at www.pubmed.gov. Do not take ginseng supplements without the knowledge and dosage determination by your physician.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Shiitake Mushrooms

Lenthionine, is a key flavour compound of shiitake, and has been found to inhibit platelet aggregation, helping to fight thrombosis. See Takehara M, Kuida K, Mori K.
(1979).

Parts of the mushroom have been shown to produce the cholesterol-reducing compound eritadenine, 2( R),3( R)-dihydroxy-4-(9-adenyl)butyric acid. See Enman J, Hodge D, Berglund KA, Rova U. (2008).

Components have been shown to have anti-oxidant activity in fungi. See Reverberi M, Fabbri AA, Zjalic S, Ricelli A, Punelli F, Fanelli C. (2005). Aqueous extracts have been found to have direct inhibition of the proliferation of human breast cancer cells in vitro and immunostimulatory properties. See Israilides C, Kletsas D, Arapoglou D. (2008)

Shiitake mushrooms are also a good source of vitamin D2.

The above journal articles can be searched by author and subject on www.pubmed.gov. You can find out about more articles.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Killer Seven-Minute Interval Training

1. Sprint for three minutes.

2. Sit against the wall with knees perpendicular to the floor for two minutes.

3. Do jumping jacks for two minutes.

Enough said. Do this one time a day five days a week, and work your way up to three times a day, five days a week. Take a rest after three days.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Be a Stand

It may take a while to get the results you want. You may jump off a diet or exercise program. You may fail on some of your goals. This is the battle and not the war. And there is no war anyone. There is commitment and having fun! You are taking care of yourself, and connecting your spirit, mind and body.

No matter how it looks, even if how you feel or look does not look like you thought it would at a particular time, or you feel pain or other people do not like how you look, be a stand for yourself and what you want. Be a stand for your health and fitness, and your fitness goals without being attached to the results. This means BE health, fitness and the results while accepting where you are now in a context of this is how it looks when it works.

Be a stand for what the future will be, while you do what you need to do now with an attitude that you have already arrived, and there is nowhere to get anyway.


Also see the Being Grateful and Attachment blogs.

If you have questions, email PocketGuidetoFitness@gmail.com.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Ginkgo Biloba

Ginkgo biloba or Maidenhair tree is a tree well-known in China since prehistoric times. It contains contains flavonoid glycosides and terpenoids used in some pharmaceutical drugs. As per ancient hisotry and some modern medical studies, it has been shown to have nootropoic and anti-oxidant properties, to increase blood flow, and For more studies on ginkgo biloba, look it up on www.pubmed.gov.

However, ginkgo biloba has been shown to have side effects such as intracerebral hemorrhage, gastrointestinal disturbances, headaches, dizziness, allergic skin, possible increased risk of bleeding, gastrointestinal discomfort, nausea, vomiting, diarrhea, heart palpitations, and restlessness. In addition, it should not be taken with anticoagulants such as ibuprofen, aspirin, or warfarin.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Guarana

The guarana plant is a climbing plant of Brazil with fruit the size of coffee beans. What is eaten from it is chemically equivalent to caffeine. It is Guarana has been shown to induce apoptosis or cell death in lung cancer cells, to have anti-oxidant properties, to increase cognitive and mental function, to increase energy and help in weight loss!

A 2007 human pilot study assessed acute behavioral effects to four doses (37.5 mg, 75 mg, 150 mg and 300 mg). Memory, alertness and mood were increased by the two lower doses These studies have not been evaluated by the Food and Drug Administration or any similar government agencies. Use of guaran must proceed with caution and with the approval of a physician. For more studies on guarana, look it up on www.pubmed.gov.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Milk Thistle

The flowered plant milk thistle is native to the Meditteranean region of Europe, North Africa and the Middle East. It has been known by traditional herbalists from the East to alleviate or cure chronic liver disease such as liver cirrhosis, hepatitis, and gallbladder dysfunction. Recently several studies have been conducted by Western scientists and physicians.

Milk thistle has pink or purple, and rarely white, flowers. There are two species: Silybum eburneum, known as the silver milk thistle, elephant thistle, or ivory Thistle and the Silybum marianum, also known as the blessed milk thistle, which has a large number of other common names, such as variegated thistle.

The active compound in milk thistle is silymarin, a mixture of at least four closely related flavonolignans, mostly silybin. Silymarin dosage is typically in the amount ranging from 200 mg -500 mg per day. Scientific research has been unevenly designed since the 1970s. Often studies find that milk thistle is not effective in low dosages but is effective in high dosages. Claims include that it lowers LDL cholesterol, reduces insulin resistance in people with type 2 diabetes who also have cirrhosis, reduces the growth of cancer cells in breast, cervical and prostate cancers, and alleviates hangovers. In May 2008, Ramasamy and Agarwal showed that it can interfere with cell cycle regulators in growth and apoptosis and can be used in an anit-metastatic manner.

The flavonolignans that comprise silymarin are silichristin (SC), silidianin (SD), silibinin (SBN), and isosilibinin (IS). In May 2008, Wallace et al. found that these flavolignans inhibit the oxidation of low-densityf lipoprotein, the bad cholesterol.

In April 2008, Tsai et al. showed that silymarin may have the potential to increase the resolution of the carbon tetrachloride-induced liver fibrosis in rats.

More in foramtion on milk thistle´s health benefits can be found on www.pubmed.gov.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Cordyceps Mushroom

Cordyceps mushrooms are parasitic mushrooms that grow on animals and plants. Their medicinal properties were first noticed in China. Now herbalists and Western physicians know that they are beneficial in areas such as the immune system. There are several species of Cordyceps mushrooms. The most famous one is among the numerous species Cordyceps sinensis is the most famous due to its curing properties. The Chinese noticed that sheep who grazed on Cordyceps were stronger and healthier. Herbalists started to recommend the drug for treating several diseases. They often thought it was a cure-all, making people stronger and helping them prevent or fight disease. Some herbalists believed that it helped males perform in sex and that it was an overall aphrodisiac.

A pioneer Western physician who studied Cordyceps was Dr. Georges Halpern, a physician and professor emeritus with the University of Hong Kong. He wrote several books about this fungus. He wrote that the mushroom can: stimulate the immune system; cure sexual dysfunction in men; maximize body oxygen uptake; boost energy; protect the lungs, liver and kidney; build muscles; improve kidney, liver, and lung functioning; and provide an anti-aging effect. He found that the mushroom enhanced Western medicine for heart disease and cholesterol.

In 2001, a study by Li, Li, Dong and Tsim showed that both naturally-occurring and cultured cordyceps mushroom showed a good level of antioxidant activities. A 2003 study by Koh, Suh and Anh showed that components of the cordyceps mushroom can be used as a substitute of antibiotic growth promoters. This year, Liu, Chuang, Tsai et al. found that the health food supplement cordyceps sinensis enhances recovery of mice from leukopenia caused by Taxol treatment. It appears to do so by protecting both hematopoietic progenitor cells directly and the bone marrow stem cell niche through its effects on osteoblast differentiation. Thus, the mushroom ameliorated the suppressive effects of chemotherapy on bone marrow function.

The cordyceps mushroom is normally very expensive. Its inclusion in this tea product will give you its extraordinarily rich benefits for a low price, and along with benefits from many other ingredients!

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

More Pilates Moves

This may look easy, but it ain't, especially if you are blessed in the hip area!

1. Hundreds: Lie on your back. Keep your lower abdominal muscles down to keep your
lower back on the floor.

2. Plank Pose: Face the floor. Keep your palms on the floor. Your knees are bent at 90 degrees and on the floor. Now lift them in a plank position while keeping your back straight and your hips aligned with your back. Keep it there for 10 seconds. Repeat five times.

3. Lie on your back. Lift your hips. Keep your feet on the floor and your knees at 90 degrees with your ankles. Exhale and lift your hips. Do five sets of ten repetitions. Now repeat for five sets of ten repetitions., with your right leg straight up, knees unlocked, toes pointed. Do the same with the left leg lifted. Good luck!

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Excesses of Certain Vitamins and Minerals

Excess Vitamin A: Doses greater than 1000,000 mcg or 3000,000 IU daily can cause toxicity. Doses of 33,000 mg or 100,000 IU daily can cause chronic toxicity. Vitamin A toxicity includes irritability, weight loss, dry itchy skin in children and nausea, headache, diarrhea in adults.

Excess Vitamin C: More than 2,000 mcg daily can cause anemia, kidney stones, and diarrhea.

Excess Vitamin E: Do not take more than 800 to 1,000 mg daily.

Excess Copper: Can prevent the absorption of zinc.

Excess Iron: Can cause stomach distress, nausea, diarrhea, constipation, and high infection risk.

Zinc: Do not take more than 34 to 40 mg daily.

Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Slow, Steady Breath

This is a short and sweet blog. I rarely breathe quickly, either while working out or getting up0set and angry. The stereotypes are partly true: I am Greek and a Leo. I voice my emotions usually and I think it is healthy. Hey, I am not an alcoholic or obese you one can be if emotions are always kept inside. I am not saying to curse in the middle of the street. But when appropriate, show your emotions.

I notice that I usually have slow, steady breathing, even in the middle of a hard repetition. Breathe deeply and steadily. The more you do so, the stronger your Center, the better your workout progress, and the healthier that you will be.

This pertains mostly to weight training. If you are doing interval, plyometric or really quick cardiovascular training, you may need to breathe quickly. Keep breathing deeply.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

More Abdominals: Lying Down and Swiss Ball

1. Lie down on your back. Keep your lower back touching the floor at all times. This is a large part of your workout for your lower abdominal muscles. Lift your legs about four inches from the floor. Bring up one leg at a time so that your knee is right above your waist. You can touch your knees or not. Alternate legs. Do five sets of ten repetitions.

2. Lie down with your tummy on the Swiss ball. Put the palms of your hand on the floor. Do not lock your elbows. Move forward so that your thighs are over the Swiss ball. Move the Swiss ball toward and away from your waist with your thighs. You can also do this with your shins. Keep your body and Swiss ball as steady as possible. Do five sets of ten repetitions. Doing this exercise one leg at a time is harder.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.LouizaPatsis.com, http://www.authorhouse.com, www.BarnesandNoble.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

What Do You Do with Half of a Swiss Ball?

pain and carpal tunnel syndrome. Menstrual irregularities, cardiomyopathy, altered blood lipid profile, osteoporosis and impotence (for men) may result.

Growth hormone is banned by sport organizations.


I always wondered what to do with half a Swiss ball. Well, here are some exercises with it. The half Swiss ball works out muscle fibers you would not work out if you did the exercises without it, and it works on balance at the same time.

Chest: Do push ups! Keep your whole body steady and your hips straight with your back and neck. Do four sets of ten repetitions.

Lunges: Do forward, side and back lunges. When your foot sinks into the ball, you need to use extra energy and strength to lift up. If you do this without using momentum, you get a great workout. Do four sets of ten repetitions on each of the four sides.

Squats: Stand on the Swiss ball and do four sets of ten repetitions. See the Squats blog.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Growth Hormone

Growth hormone is released from the anterior pituitary gland with strong anabolic effects, to facilitate amino acid transport into cells, and thus help in the development of connective tissue and in carbohydrate and fat metabolism.

Ergogenic claims increases muscle mass, the body's ability to burn fat, decreases recovery time, and enhances healing after musculoskeletal injuries. Its ability to facilitate the entry of amino acids into muscle is linked to muscle hypertrophy. It also stimulates fat metabolism. Some believe that its link to connective tissue development enhances healing after muscle workout tears or injuries.

However, few controlled studies have been done to assess the efficacy of it administration in athletes. They conclude that the administration to increase growth hormone concentration above normal amounts does to lead to muscle mass or power increase. Growth hormone users do report muscle mass and strength increase sometimes. This may be a placebo effect.

Growth hormone is sometimes given to children to correct its deficiency. Now recombinant growth hormone is used. Growth hormone administration has only been available for 20 years. Long-term use will most likely result in fluid retention load increased risk for diabetes mellitus and hypertension. People suffering from increased growth hormone production suffer from hand and feet swelling, excess sweating, joint pain and carpal tunnel syndrome. Menstrual irregularities, cadriomyopathy, altered blood lipid profile, osteoporosis and impotence (for men) may result.

Growth hormone is banned by sport organizations.

Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

What to Eat

There is no fixed rule on what to eat before, during and after a workout. The below book suggests that, for endurance or intermittent sports exercise of less than 60 minutes duration, you consume 6 - 12 oz of cool fluid every 15 to 20 minutes. However, if you start working out in a fed state, you do not need to eat during exercise of this duration. For exercise of more than 60 minutes duration, the authors suggest to consume 30 to 60 g of carbohydrates in an easily digestible snack or beverage every hour.

At 1 to 4 hours prior to exercise, consume 0.5 to 1.8 g of carbohydrate per lb of body weight, moderate protein and lowfat snack. At 30 to 60 minutes before exercise, consume 0.3 to 0.5 g of carbohydrate per pound of body weight.

For about 30 minutes after exercise, consume 0.7g of carbohydrate per lb of body weight lowfat snack for endurance sports, and 0.7 g of carbohydrate per lb of body weight lowfat snack for intermittent sports. Within two hours after exercise, eat a high carbohydrate, moderate protein and lowfat meal, of 0.5 to 0.7 g of carbohydrate

Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

If It Ain't Broke, Don't Fix It

As a follow up to my previous blog, I write this one "If It Ain't Broke, Don't Fix It". Like a person who desperately wants to win at poker or to make money, you will never successfully be healthy or lose weight if you think you are broke or there is something wrong with your body. You will yo yo diet, starve yourself and have no energy or some other such variation.

Are you unable to breathe or move? And if you are, you are alive, right? There is nothing wrong.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

"Organic" and Other Claims

I am in the middle road when it comes to Western and Eastern medicine, eating a balance of all food including processed sugar or even McDonald's and such, and organic or vegetarian food. Again , one must feel out there body to see what they need and want. Genetic factors, conditions and activity must be taken into account. If you are diabetic, you may not be able to eat the sugar a young athlete can. See your physician. If you have a family history of heart disease, you may want to watch your fat even if you exercise. If you exercise and study a lot and often work late with six or less hours of sleep, you may be able to eat two dinners or two pieces of cake a day without compromising your bloodwork or gaining weight. See for yourself.

I think that often medicine and surgery are needed. Other times it is equally or more important to think yourself well. Often "disease" is in the mind. You are emotionally and mentally dis-ease and it manifests physically. However, I personally will not claim that there is an either or approach to this: Only the Western or Eastern view is not true. Truth to me is multidimensional and you must be present to sense for yourself what is true at the moment. You may, for instance, function well by eating lots of sweets and drinking lots of coffee, and sleeping less than eight hours a day. You get to say.

Often scientists will scoff at the idea of organic food. All food is organic. We do not eat metals. I am a scientist with two degrees form New York University. (See my Web site www.louzipatsis.com) I get that point of view. People that eat organic will argue that other food has huge amounts of hormones. Has any of us really done the research? Looking up different keywords with "organic" on www.pubmed.gov, the largest reservoir of medical information in the world, barely yielded any results. Most searches yielded less than 50 results each, while a search like "heart attack" yielded More than 120,000. Of these, few were relevant.

It does not take much effort or money if one cares to give their scientific results to a peer-reviewed journal such as the Journal of the American Medical Association or a the Journal of Sports Physiology and share their knowledge on organic food.This is a young area. No one has done much research on long-term health and life spans of people on vegetarian and organic diets, just as no one has done long-term research on the health and life spans of women getting artificial breast implants. In addition, you can never avoid preservatives in food completely, polluted air, etc. This does not mean choose what is right for you, it means to me to put it all into perspective.

To me it seems that people who try to avoid carbohydrates and fats most of the time, and eat only organic or vegetarian organic food may be operating from an initial subconscious or conscious thought of "I will get sick". Other thoughts may follow like "I can figure this out...how not to get sick." But the original thought is that they will get sick, and if they think they manifest their thoughts and that is the whole Truth, chances are that they will get sick!

I have studies a course in graduate oncology. Two mutations in a gene are needed. Food and chemicals may affect this. Who knows, thoughts may affect this. Often, a mutation is spontaneous. The DNA enzymes that go around correcting mistakes in the much-replicating DNA, may miss a mistake. That's all it takes. How many times have you forgotten anything on your shopping or to do list? It may be a numbers game. I do not pretend I know everything about the world or nature. We have much to explore and learn.

At the same time, as is often the case in Taoist-like seeming contradictions this multidimensional world, we do know what is good for us individually if we get in touch with and listen to ourselves. See an earlier blog by searching for "listening".

What's your opinion? Cite some relevant authors and titles.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Hyponatremia

Today is the five-year anniversary of the Iraqi war. May the souls of all of the women and men who have died as a result of the Iraqi war rest in peace. May the emotionally, mentally and physically injured have great lives.

Hyponatremia results from too little sodium in the blood. Often, blood pressure decreases and not enough blood gets to cells to nourish them. Hyponatremia results from hydration's without electrolytes during prolonged periods of sweating, such as endurance events. Athletes can sweat at a rate of 2.5 liters an hour and lose 115 to 690 milligrams (mg) of sodium, or 288 to 1,725 mg per hour, with each liter. If the athlete, or you!, is following a low-sodium diet, more sodium loss can occur! Muscle twitches may indicate hyponatremia.

Take care to follow hydration guidelines. If exercise last longer than an hour and a half, it may be wise to drink a sports drink with electrolytes such as sodium. If you tend to get hyponatremia, you do not have high blood pressure, and your physician approves,

Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Rejuvenation Through Working Out

This is my "theory": When you work out, time stands still. If you did biceps curls 10years ago and you do them the same way - same position and range of motion, and somewhat heavier weight and more sets and repetitions, your muscle and then your mind and spirit will have memory. To your consciousness and body, you will be the same as you were 10 years ago when you did the same exercise. Your body's cells may actually grow younger.

I read Eckhart Tolle's new book A New Earth. He talks about timelessness when you are connected to Consciousness. Working out is a primary way to do this.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Creatine

Creatine is an amine found in meat, fish and other animal products like organs. After combining with phosphate, it forms creatine phosphate (CP), which transports energy in the form of the phosphate and acts as a buffer to lactic acid and component of the phosphagen energy system. It is stored in muscle. Energy formed in breaking the creatine - phosphate bond is used to convert adenosine diphosphate (ADP) to adenosine triphosphate(ATP), the energy molecule of the body.

Companies producing compounds containing it claim that increases muscle mass, improves exercise recovery time, and improves sprint performance.

Research shows that some people react well to it while other people do not react well to it. Most people eat a good amount of protein. Vegetarians may need creatine as a supplement. The only studies to show benefits from creatine phosphate ingestion are those involving repeated bouts of brief, strenuous, high-intensity maximal exercise that lasts from 4 to 30 seconds, with a 1-5-minute recovery time between sprints. The mechanism of the improvements could be increased pre-exercise stores of creatine phosphate and-or increased recovery of creatine phosphate stores.

Some research shows that creatine stores increased more when simple carbohydrates were ingest 30 minutes after creatine consumption. Some research also suggests that creatine phosphate benefits are offset by caffeine consumption.

When exercise performance has improved, the dosage ranges from 15 to 30 g per day over 4-7 days, with a maintenance phase of 2-5 g per day. Doses should be divided 4 times in one day.

Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Chromium Picolinate

Chromium is a mineral involved in the metabolism of carbohydrate, protein and fat, by augmenting the effects of insulin, stimulating the uptake of glucose and amino acids by body tissues. The Dietary Reference Intake (DRI) for chromium is 25 micrograms (mcg) for women 19 years old and older, and 35 mcg for men 25 years old and older. Picolinate is a derivative of tryptophan.

Claims include that chromium picolinate enhances amino acid uptake to from protein, promotes fat loos by glucose transfer, lowers cholesterol, increases strength, and even prolongs life. But people who do not have a low glucose tolerance to do not benefit. Research on chromium picolinate and performance has been inconclusive.

What chromium picolinate does is to augment insulin action, and thus stimulate amino acid and glucose uptake in muscles and promoting muscle growth. Some evidence shows that chromium supplementation helps diabetic patients with the uptake of glucose after a meal. No conclusive evidence of muscle gain or fat loss associated with chromium picolinate has been found.

Chromium picolinate deficiency can lead to impaired glucose uptake, diabetes and cardiovascular disease. chromium picolinate intake above 400 micrograms a day can inhibit iron absorption.

Food high in chromium includes: prunes, American cheese, peanuts, corn, peas and Tortilla chips.

Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Choline

Choline is a vitamin-like substance found in plant and animal cells. plants, it is part of the phospholipids in cell membranes and the neurotransmitter acetylcholine, responsible for muscular contractions.

A decrease in acetylcholine may lead to fatigue during exercise. Choline supplementation increases the amount of choline in the blood that is available for actylcholine production, leads to increased acetylcholine. No research on improvements on strength or power due to choline have been reported.

Choline is reduced 30% TO 50% after endurance runs. Supplementation with 2,000 mg of choline in bitartrate or citrate form increases plasma choline. In turn, the speed of aerobic performance increased, and the the onset of muscle fatigue increased.

The Adequate Intake for females age 19 years and older is 425mg/day. The Adequate Intake for males aged 19 and older is 550 mg/day.

Too much choline leads to adverse events. Subjects taking 20 mg of choline daily have reported diarrhea and gas. The Tolerable Upper Intake Level (UL) for choline is 3,500 mg/day for females and males 19 years old and older.

Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Ephedra

Years ago I took an Ephedra product. I had a low stroke volume, heart rate and blood pressure and was sitting in a chair. All of a sudden my heart started to beat quickly and irregularly. I knew this product was out of whack. Years later, the Food and Drug Administration (FDA) banned. I should have written a report!

Most people do not need supplements most of the time. This is a great example.

Ephedra, or Ma Huang (Ephedra sinica) is a stimulant herb that can be found in supplements, teas, cold medications and asthma medications. It is sympthomimetic agent, acting like the "fight or flight" hormones epinephrine and norepinephrine.
It increases cardiac blood output, enlarges bronchial airways, enhances muscle contraction and increases blood glucose availability while exercising.

Claims include that it enhances weight loss, increases muscle mass, boosts energy, delays fatigue onset and decreases appetites. Few studies have been done on Ephedra or support these claims. Ephedra and caffeine has been shown to improve time to exhaustion and lower rating of perceived exertion in high-intensity cycling.

The FDA has had more than 800 reports of adverse events,including death, as a result of Ephedra ingestion.

Other adverse events include: heart attacks; stroke; angina; irregular heart beats; irritability; dizziness; diarrhea; headaches; nausea.

Some teas or other products may have trace levels of Ephedra. I suggest not to ingest these products. Definitely do not ingest any products with Ephedra in the top four ingredients.

Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Glycemic Effect

The glycemic effect is a measure of the response of blood glucose concentration and insulin to the carbohydrate in a food. It is measured by 1. how quickly and high the blood glucose gets, and 2. how quickly the blood glucose returns to normal.

It is preferential for most athletes to eat food with a low (<60) or medium (60-85) glycemic index before working out, becasue high glycemic (>85) tends to cause a spike and sharp decrease in blood glucose levels. However, there has not been conclusive evidence that eating a sugary snack before exercise diminishes performance.

Here are some examples of the three types of glycemic foods.

High: white bread, angel food cake, doughnut, cornflakes, watermelon, carrots, Rice Crispies

Medium: banana, grapes, sponge cake, All-Bran cereal, pita bread, buckwheat, Special K cereal, linguine

Low: Milk, yogurt, apples, peaches, apricots, lentils, beans, spaghetti

Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Minerals

Macronminerals like calcium and magnesium are minerals that are required in 100 mg/day or larger doses. Microminerals or trace minerals, like iron and zinc, are required in small amounts.

Minerals are found in food ad our bodies in ionic form or as part of organic compounds like metalloenzymes. One mineral may reduce the absorption rate of another mineral. For instance, iron can decrease in absorption. Food components like phytates, fiber, oxalate and tannin can decrease absorption of some minerals like calcium and iron. Some medications, such as antibiotics and laxative, can interfere with mineral absorption. Diuretics cause mineral depletion. Vitamin C enhances the absorption of iron. Vitamin D enhances calcium absorption in muscle and bone.

Mineral supplements are needed in rare cases of pregnancy, old age or illness. Read the labels and consult a dietitian about needs, dosages and possible harmful medication interactions.

Search in print or online for the metabolic actions of specific minerals, and look out for future blogs on this subject.

Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Standard Serving Size

Standard Serving Sizes are shown on food products. Nutrients are listed in grams and percentage of the Daily Recommended Intake (DRI). Be careful to read the serving size on the food packet. If the size if 10 potato chips for 50 grams of carbohydrates, and you eat 30 potatoe chips, you will be eating more carbohydrates than you think. Doing this several times a day may lead to an imbalanced nutrient intake or calories in excess of what you want to ingest.

Here is another example: The standard serving size for a bagel is 1 ounce. If you eat a delicatessen "super bagel", you may be ingesting about 600 calories without knowing it. Your health and workout intentions may not be adversely affected. But if you want to ingest those calroies from a protein or fat source for your dietary and workout intentions, the "super bagel" would cramp those eforts.

Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Fiber and Phytochemicals

Fiber is needed for healthy digestion. It is present mostly in vegetables, fruits and whole grains. Fiber can be insoluble, like that found in bran, rye, wheat, and msot whole Grains. It can be soluble, like that found in beans, legumes, oats, peas and fruits and vegetables. Fiber reduces the amount of time that food stays in the digestive organs, so atheltes do not feel stuffed or slow. It enhances satiety and adds bulk to fecal matter.

Some research supports that it reduces the risk for heart disease and improves the glycemic response by reducing insulin spikes, and reduces cholesterol.

Phytochmeicals are non-nutrient chemical compounds that occur inplant foods. They include flavonoids, carotenoids and phenols and give food color, aroma and flavor. Research has shown them to be anti-oxidants, protecting against heart disease and cancer.

The American Heart Association recommends 25 grams to 30 grams of fiber daily from food sources. Too much fiber can bind to other nutrients ad inhibit their absorption, causing gastrointestinal distres and impressing workouts. There are no recommendations for phytochemical intake. A balanced diet should provide what is needed.

Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Sports Drinks

Keeping hydrated before, during and after exercise is very important. We are made up of mostly water, and water is needed for all major metabolism chemical reactions. Drink water during exercise that lasts less than an hour and a sports drink for exercise that lasts an hour or more. Make sure thesports drink does not have too much refined sugar, and that is has essential vitamins and minerals. Ingest 30 grams to 60grams of carbohydrate per hour. The sports drink should have electrolytes as well.

If you are eating more than 100% of a certain vitamin, and-or taking vitamin supplements, make sure the sports drink is not adding more than 100% of fat-soluble vitamins A, D, E, and K, as too much intake of these vitamins is detrimental (See vitamin blog.)

Check the nutrients in the sports drink. Determine if drinking it would push you over your particular carbohydrate, protein or fat needs, or sodium needs. Make sure that the sports drink does not contain Ephedra or Ephedra-like compounds. If you sweat a lot, you will most likely need electrolyte and sodium replenishment.

Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Branch-Chain Amino Acids (BCAA)

Branch-Chain Amino Acids (BCAA) are often added to sports drinks for energy when glycogen stores are depleted. Research has shown that consuming BCAAs does not increase atheltic performance. Teh ingestion of protein or BCAA during exercise can increase the accumulation of ammonia form portein breakdown. A rise in blood ammonia levels can contribute to fatuge. Protein takes longer to leave the stomach than carbohyddrate. For exercises that jostle intenral organs like the stomach, protein consumption during exercise can lead to cramping and distress.

Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Eating Before, During and After a Workout

If an athlete is competing, the appropriate time for a precompetition meal is 1 to 4 hours before the start of competition and should be high in carbohudrate, contain some lowfat protein, and be low in fat. The meal should be high in carbohydrates, about 0.5 grams to 1.8 grams of carbohydrate per pound of boy weight, contain some lowfat protein and be low in fat.

After one hour of training, carbohydrate intake during training is recommended at 30grams to 60 grams of carbohydrate per hour of training after the first initial hour. Atheletes benefit from consuming 50 grams to 100 grams of carbohydrates, or 0.5 grams to 0.7 grams of carbohydrate per pound of body weight within 30 minutes after exercise, and then eating a meal with some lowfat protein, a little fat, and the same amount within 2 horus of exercise.

Energy drinks that are not too high in sugar and energy gels may work during exercise that is more than 1 hour long. Most sports gels have 25 grams to 30 grams of carbohydrates.

Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Eat Those Carbohydrates!

Extreme diets suck. For most people most of the time, it is best to balance the food that you need according to pyramid charts for your gender and age, and according to your body metabolism and exercise routine. Low carbohydrate may work for a few weeks at a time, but they are not a good idea if you exercise at an intermediate or higher level regularly, and especially if you also have an intense lifestyle of mental and physical work.

Your brain and muscles use primarily glucose for energy. At rest, the Brain uses about 20% of the blood glucose, and muscles use about 30% of blood glucose. During exercise, muscles may use up to 30 times this amount. The body has a limited capacity to store carbohydrates. When the capacity is met, glucose is metabolized to fat to be stored. This fat cannot be converted back to glycogen. It must be burned. So eating too many carbohydrates can make one fat.

Alternatively, if there is not enough carbohydrate intake, athletic performance will not be good, and the athlete may crash. Without glucose, the liver cannot metabolize fat for energy. The athlete will hit the wall. This is why marathon runners often eat carbohydrate gels like Power Gel along their ride. If the brain does to have glucose during exercise, athletes will feel lightheaded and weak.

The average American diet provides about 1.8 grams to 2.3 grams of carbohydrate per pound of body weight. For optimal glycogen storage, a carbohydrate intake of 3.2 to 4.5 grams per pound of body weight is needed. People who train lightly for less than 1 hour a day need 2.3 to 3.2 grams of carbohydrate per pound of body weight. This optimizes glycogen storage for most athletes training for 1 to 3 hours a day. Athletes training 4 or more hours a day need 5.4 to 5.9 grams of carbohydrate per pound of body weight.

Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.