Melzer exhausted Nadal Shanghai Masters 2010

www.tennis24.gr



http://www.youtube.com/watch?v=S0b87Pi29xc&hl=en

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Hit For Haiti 2010 Indian Wells Men`s Doubles Sampras/Federer vs Agassi/Nadal Full Match (4/7) HD

http://www.youtube.com/watch?v=9ftDfTZbjsA&hl=en

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ATP Cincy - Gulbis, Soderling, Young, Baghdatis, Wawrinka, Bellucci

western southern tournament 8/17/2010



http://www.youtube.com/watch?v=JRPI6yN3SjM&hl=en

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Federer vs Murray ATP World Tour Finals 2010 Round Robin 4/7

Full match! Roger Federer vs Andy Murray ; Group B Round Robin; ATP WTF 2010 in London!



http://www.youtube.com/watch?v=RylUGHPH6X8&hl=en

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Charity Exhibition 2010 - Nadal Promo

Watch live on TennisTV.com as Rafael Nadal and Roger Federer play for their foundations on 21 and 22 December.



http://www.youtube.com/watch?v=xEHjoHqj8no&hl=en

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Roger Federer vs. Novak Djokovic 2010 Shanghai Masters Semi-Final aftermost bold highlights

Is Nadal Going to Be The best Player of all time? Vote here - wWw.AtpTennisBlog.com and get a NEW Apple iPad for FREE! (Only people from the US are eligible for this offer!) _____________________________________________________ Roger Federer Beats Novak Djokovic in the semi final of the 2010 Shanghai Masters tournament



http://www.youtube.com/watch?v=CNCql5VL4dg&hl=en

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ATP World Tour Uncovered Horacio Zeballos

In season 2, episode 15, ATP World Tour Uncovered profiles 2009 Newcomer of the Year Horacio Zeballos of Argentina, who talks about the path taken to get into the Top 100 and the pressure of growing up in same province as Guillermo Vilas. Tune in to ATPWorldTour.com every Wednesday for the latest features and watch the full episode on television.



http://www.youtube.com/watch?v=mkZXakDHn6w&hl=en

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How Creatine Helps To Build Muscle

Creatine monohydrate can help you build muscle, make you stronger, and get you leaner.

A number of studies have proven that when creatine supplements are used, together with exercise, significant gains can be made in muscle, strength and endurance. It has also been shown to improve muscle strength and decrease recovery time following a work out.

Creatine monohydrate works best for activities that require rapid or intense effort. Activities such as weight lifting to build muscle and sprinting are examples of this type of activity. If you're a marathon runner, you may not see the same type of results.

About 93% of all the creatine in your body is stored in the muscles. The reason it is stored in your muscles is that it plays a key role in providing your body with a boost of energy needed to perform work.

The normal energy cycle of the muscle requires a substance called Adenosine Triphosphate or ATP to fuel it. The muscle usually has enough ATP on board to fuel a burst of work lasting about 6 seconds.

Creatine restores the ATP to a state where it can act as fuel for the muscle and continue the burst of activity for about another 6-12 seconds. This is how it helps to build muscle.

A good analogy is to think of the muscle as if it were a high performance engine. ATP is the gas for your engine and creatine is an octane booster that allows you to get better performance from your engine.

The most common effects of creatine include bigger muscles and increased production of muscle tissue.

This translates into more repetitions, more weight lifted and/or the ability to sprint faster. More work equals more muscle and more muscle equals increased strength and endurance.

In addition to helping to build muscle, creatine has been shown to decrease muscle soreness and recovery time needed between work outs. Obviously, being sore can be a negative factor when it comes to working out.

Activities such as jogging or running may not benefit as much from creatine supplementation as weight lifting. The muscles work slower for these activities and seem to be able to restore ATP at a rate that meets the need.

Creatine occurs naturally and can be produced by the body. It is found in beef, pork, salmon, cod, herring and tuna.

But it's impractical to eat the amount of food needed to achieve the amount of creatine supplementation you desire. Creatine supplementation also allows you to know the exact amount of creatine you are getting.

The normal dose for creatine is between 5 and 10 grams per day. For the fastest results you can "load" the muscles by taking between 15-20 grams of creatine for approximately 5 days.

Once you've loaded the muscles, you can maintain the creatine level by taking the normal creatine dose approximately 30-60 minutes before a work out.

Because it is excreted through the kidneys, and due to the increased risk of dehydration, creatine supplements are not recommended for people with kidney disease.

When you first start taking creatine supplements you may notice an immediate gain of weight of between 2 to 5 pounds.

Creatine causes your muscles to store more water which seems to assist in building more muscle. This is a side effect that causes many people to think that creatine is similar to anabolic steroids. Creatine is an amino acid and does not build muscle in the body the same way that steroids do.

The results of creatine supplements vary from minor to significant depending on the person using them. A number of factors come into play that affects the outcome.

Age, sex, work out intensity and frequency as well as how much creatine store you start with all play a part in the results you will achieve.

If you suffer from any chronic illness or are on prescription medications for your heart, blood pressure or other medical conditions you should always consult your medical provider before taking creatine.

If you're looking to build muscle using only safe, effective ways, creatine may be the supplement to help you do it.

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How Vitamins can Help Your Energy Levels

Have you ever felt excessively tired in the morning? Has that feeling persisted on and off throughout your life? Do you ever feel that your energy level is fleeting without any clear explanation? Do you feel at times, even with aid of exercise and proper rest that your body continues to feel fatigued?

One factor you may want to evaluate is that, your body may be deficient in certain vitamins, which help convert carbohydrates and fatty acids we ingest into raw energy. Commonly known, humans draw energy through a series of metabolic process involving the degradation of food. Each type of food contains a certain unit of energy. After metabolic processing, our cell absorb the nutrients which, it will then use for energy conversion. On an ongoing basis, our body is continually converting its resources into energy to carry out necessary biological processes. Most people need to understand that these metabolic process require vitamins and other nutrients to catalyze such reactions. Next, we will explore the relationship between applicable vitamins and energy.

Vitamins are crucial for our health and vitality. One of the critical functions of vitamins is energy production. It has been observed that some people feel more stamina and energy after consuming the required vitamins on a day to day basis. According to various scientists and physicians, B vitamins are these vitamins that are linked to improved energy levels. Unfortunately, since B-vitamins are not stored in the body they must be constantly replenished to maintain stable energy levels. Unlike, fat-soluble vitamins such as Vitamin A,E, D, K, these vitamins are excreted through the urine on a daily basis.

Energy Boosting B-Vitamins

B-Vitamins play a vital role in cellular energy production. Primarily, Vitamins B2 and B3 provide building blocks for critical components of the Krebs cycle. These components are nicotinamide adenine dinucleotide (NAD and NADH) and flavin adenine dinucleotide (FAD and FADH) which are used to produce energy through the Krebs cycle.

NAD and NADH are universal molecules found through the body and are strongly involved in various biochemical reactions. Therefore, NAD and NADH are strongly influenced by the availability of B vitamins. For the continuity of energy utilization, B vitamins are a necessary and required link for energy production.

B vitamins are coenzymes, which bind to protein compound called an apoenzyme to form active enzymes. These enzymes are a key component to a reaction, known as a catalyst. This catalyst causes an energy shift from the substrate (food product) to product (expendable energy) that the body can utilize. The family of B vitamins can be explored in depth by reviewing the vitamin guide

You can learn about how each specific B-vitamin functions and is utilized by the body. Also, helpful hints on certain deficiencies clinical associated with particular B-vitamin deficiencies. Also, for those interested learning about how to obtain a particular vitamin, please review this resource. It will list where each vitamin can be found. The list of the 8 various vitamins are thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid, pyridoxine (B6), folate (folic acid), cyanocobalamin (B12), and biotin. Each of the B vitamins help facilitate various required metabolic processes. This vitamins function and benefit the body as various levels. They are primarily utilize for fat and carbohydrate degradation to provide the body with the necessary energy. As listed in the vitamin guide, they help maintain healthy skin, and hair, maintain stable nervous system, and supports muscle for the gastrointestinal tract. Since vitamins play such a universal role in our body, primarily on energy conversion it is important to altering your diet to include food rich in these vitamins to improve your energy level. A quality nutritional multivitamin taken on a daily basis will help satisfy your body requirements for the needed B-vitamin, as well as other vitamins such as C, D, E, K.

Energy Utility and Expense

ATP (Adenosine Triphosphate) is the energy unit used by each cell. This energy is used for a number of widespread cellular functions such as motility, growth, reproduction, metabolic activity, atc. Through a series of biochemical pathways, ATP is generated from the raw sources and nutrient found in food. Vitamins help propagate these reactions resulting in the end product, ATP.

Thus, if individuals consume the products they should in theory be able to create more energy to be utilized. Specifically, our body derives energy from fatty acid and glucose. It has been observed that complex carbohydrates found in foods such as bread can supply the body with highest level of glucose. Bread, particular wheat, is also high in dietary fiber, which help regulate bowel movement and flushing the body of food and bacterial toxins through the GI tract. When carbohydrates are consumed, it is coverted from glucose to glycogen, through a biochemical process called Gluconeogenesis. Glycogen, which is stored in the liver and muscle, can be converted by the glucose for energy expenditure through another metabolic process called Glycolysis. When a body demands energy, stored glycogen is converted into glucose, which is can converted energy. Fatty acids, is the other source of energy used by humans. ATP can be generated at a higher rate when utilizing fatty acids compared glucose.

Summary

As illustrated in the previous information, we helped summarize how our body derives energy through raw food products. Yet, the process of conversion is not as simple in nature as described above. One critical component that is required throughout these metabolic process are vitamins, B-vitamins in particular. The best way to obtain these vitamins is through the combinational intake of fruits, vegetables, and nuts. If your diet lacks these items, it highly recommend that you take vitamin supplements.

If chronic fatigue persists, it is recommend that you consult with a health care professional. You should request a full blood workup as some people may be anemic, which has similar symptoms. Also, your doctor can even determine if you are having any absorption relation issues, where vitamins and other nutrients are not being observed by your body.

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Mitochondria & ATP Synthase with that Kanye

A Remix of the Biovisions version. Just 4 fun.



http://www.youtube.com/watch?v=XI4oniz-h_Y&hl=en

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Australian Open 2010 Final Federer vs Murray Full Match (14/18) HD

http://www.youtube.com/watch?v=DKvboDyAfX4&hl=en

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The Niacin Rush

Your face turns flush and your skin starts to itch. Your heart begins to beat faster. The itching may be felt all across your face and extend down your arms to your fingertips.

What is going on? If you're like me you forgot what you learned in school and had to call ask-a-nurse to be reminded.

You may have taken a little too much niacin, or vitamin B-3. It's ok, you'll be fine, it will probably wear off in about half an hour.

But it can really make you scared if you don't know what is going on.

What happened? I took a niacin supplement plus brewer's yeast which itself contains lots of niacin. That was nine years ago but I still remember it like yesterday.

Niacin, also known as nicotinic acid is very necessary for your body. Niacin is needed at the cellular level. It is an important nutrient in cellular processes that create the ultimate energy currency of your body - ATP or Adenosine Triphosphate.

A deficiency in niacin can lead to pellagra, which has a number of manifestations. An inflamed tongue and irritated gastric track and colon as well as depression and hard rough skin are just some of the symptoms of this deficiency disease.

Anxiety and hallucinations are also possible symptoms of pellagra. Wide spread pellagra is no longer seen in the United States, though individual cases can still occur.

Dermatitis, dementia and diarrhea are considered the 3 Ds or the classic symptoms of pellagra.

Diets rich in meats, eggs and milk provide adequate amounts of niacin to the body. Alcoholics and diabetics are at greater risk for being deficient in niacin.

Niacin is a vitamin, it is necessary to the body for cellular processes.

Oral supplementation can reverse the less severe cases of deficiency. In severe cases there may be permanent consequences.

So the next time your face flushes and you get an itching burning sensation down to your fingertips, take a moment to reflect before you panic. Did you have too much niacin?

This article is for information purposes only. If you have or think you have a health condition, consult your physician for proper diagnoses and treatment.

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ATP Finals 2010 -- Federer VS Ferrer - London -- Round Robin - set 1 -- allotment 3

Federer wins 6x1!!!



http://www.youtube.com/watch?v=8-9AprX-kCU&hl=en

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WTA CEO Stacy Allaster Highlights Growth in Year End Address

Stacey Allaster has completed her first full year as head of the WTA, after replacing Larry Scott in July, 2009. Her strategies for growth and sustainability of the WTA are far-reaching and ambitious. In this global economic downturn, women's tennis has shown significant financial growth via sponsorships, as well as increases in global TV viewership, and event attendance in 2010. Allaster's priorities for 2011 include the circuit structure (Roadmap), nurturing sponsors, digital growth (social media, web, live streaming), marketing efforts in China, as well as the season-ending championships in Istanbul.

Weathering the Economic Storm

During her speech, Stacey Allaster seemed confident that the WTA has been able to weather the challenging economic storm quite well. In 2010, premier events showed a "slight" growth in attendance. Seven tournaments secured new title sponsors, with just one tournament losing its title sponsor.

Roadmap: Is it Working?

The circuit structure (Roadmap) has been a front-burner issue for Allaster. The WTA launched the Roadmap in 2009 in an effort to shorten the season, offer better geographical flow, and minimize injuries. A new tournament in Doha has been added for 2011 to follow Dubai, so players can make an easier transition (i.e., less wear and tear from travel). Allaster has also made it a priority to monitor the overall health and well-being of players, giving them some breaks in between tournaments. Is the Roadmap working? "Absolutely," said Allaster. "Compared to where we were in 2008, withdrawals are down 35%, and our top 10 players are committing at 84% to our top events."

Changes to the Calendar

Four new tournaments have been added to the WTA's 2011 Calendar:

1. Doha: Qatar Ladies Open (Premier) 2/21/2011 2. Belgium: Brussels Ladies Open (Premier) 5/16/2011 3. Azerbaijan: Baku Cup (International) 7/18/2011 4. Maryland: Troy Park Women's Tennis Championships (International) 7/25/2011

WTA Brand: Simpler is Better

The WTA recently unveiled its new logo. In her speech, Allaster went into detail about how they developed the new logo, and reviewed the history of name changes to the WTA since 1973. She and her team ultimately decided to go back to the organization's roots: The Women's Tennis Association. "That would be our hero brand", said Allaster. "Then we would create a sub-portfolio of brands: WTA Tour, WTA Championships, WTA news, rankings, scores, WTA Premier event. We wanted to keep our communication simple, and also create a model for commercialization so we could have revenue growth." Allaster also stressed the need to make the logo smaller to be effective in mobile communication, television graphics, and social media.

Sponsorships Old and New

The WTA lost Sony Ericcson as their title sponsor, but was able to re-negotiate a new partnership, making Sony Ericsson its Lead Global Partner for 2011 and 2012. This new partnership will allow the WTA to pursue new marketing programs that specifically target the young, up-and-coming players in the 30 to 50 ranking category.

In 2010, the WTA secured three new sponsors, with two more in the works. "We had not secured a new sponsor in six years," said Allaster. "I think that had everything to do with the Sony Ericsson WTA Tour. Because when you have such a dominant brand [Sony Ericsson], it is much harder to attract other brands to want to partner." Allaster noted that this new commercial model has enabled the WTA to generate more revenue than they had with Sony Ericsson as their title sponsor.

Oriflame, a Swedish-based cosmetics company, will have a presence at a majority of the European tournaments. Peak, a Chinese-based apparel company that also works with NBA China, is part of the WTA's strategic effort to grow tennis and promote the WTA brand in China. In 2011, Peak will launch a WTA clothing line in China in 6,000 retail outlets.

The WTA's third sponsor will be announced in the next few weeks.

Digital Endeavors: Website, Social Media

WTATour.com (formerly sonyericssonwtatour.com) has seen a 40% increase in activity in 2010. Digital innovations include a new mobile website, as well as a Spanish website. Allaster's plan for the website is to eventually change the URL from WTATour.com to WTA.com, but that domain name is currently owned by someone else.

Social Media has been a tremendous area for growth. The WTA has seen an increase of 1.5 million fans via social networks this year, bringing the total to five million fans connected with players and the WTA.

TV and Live Streaming

There are complications in this area, as well as room for growth. Allaster says digital needs to strike a balance with broadcast rights, but is looking forward to exploring the possibilities. The WTA currently shares the TennisTV.com portal with the ATP for live tournament streaming. "As we look to our new TV strategy, it's definitely one of the components that we're looking in. Production values, optimizing our exposure, and reaching more fans internationally." Production costs are also much less with live streaming. In addition, Allaster believes that the streamed matches don't necessarily need to have the same production quality as television broadcasts.

TV Viewership

Allaster reported a 15% increase in global TV coverage of women's tennis. The reason, said Allaster: "I think it's because of that depth of athlete that we've been talking about all year. Eight players from different nations in the top 10. That has created new stars in global markets, and created more demand for WTA."

WTA Working More Closely With ATP

In 2011, 20 of the WTA events will be combined with the ATP Tour, and six of the ATP Masters Series will be combined with the WTA's top, premier events. Having a combined championships isn't so simple. With the men's tour ending in November, the idea of bringing the two season-ending championship events from both Tours together would be impossible. "If they can perhaps achieve their goals to shorten the calendar, that will bring us closer to that potential reality," said Allaster.

International Growth Strategy: China and Its Youth

The WTA has targeted Asia-Pacific (China specifically) as a strategic market with tremendous potential for growth. One of the four Premier Mandatory events (China Open) was placed there specifically with the intention of growing tennis in China. The WTA will be working closely with the Chinese Tennis Association to educate Chinese youth about tennis. "We need to get racquets in their hands and show them our sport is fun through tennis festivals throughout the country," said Allaster. That's created an opportunity for our brand, and also assets for our partners, like Peak." Li Na, China's No. 1 player and first player from China to crack the top 10, has also helped to expose women's tennis to a wider audience in her home country.

Istanbul

Starting next year, the WTA Championships will have a new home: Istanbul. The tournament will be located there through 2013, and will be known as "The People's Championships". Allaster commented, "Rather than it just being those corporate boxes courtside, let's bring the fans and people down. They get to do that at Wimbledon, and there's nothing more exciting that when we see that one section of the stadium with all of fans being totally into the event."

With strong prospects for growth in multiple areas, 2011 is shaping up to be an exciting year for the WTA.

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Easy to Find Over the Counter Thyroid Supplements

The thyroid gland that is located in our neck needs to be healthy at all times. This tiny gland is responsible in keeping our whole body balanced and fit. Once it is damaged or is undergoing some health problems, our entire body will become ill. We can protect this gland by eating the right foods that carries the nutrient that it needs. However, they don't all supply the needed amount of nutrients for our glands.

We can add supplements to our diet and medications in order to keep the full health of the thyroid gland. There are available over the counter thyroid supplements that you can buy from the drug stores. Here are some that you can find:

· Thyroid T3 - this supplement is made from nutrients that are scientifically designed to increase the production of the thyroid gland. That is, it will increase the metabolic rate of your body without the need to take caffeine and other stimulants. If you have hypothyroidism or the inability of the gland to produce hormones for the body, this supplement will be perfect for you. The active ingredients that this product has are phosphates, L-tyrosine and Phosphatidyl Choline. These are responsible in keeping the metabolism stable, regulate the growth of hormones, and maintain skin and mental health, as well as the body weight of the person.

· GlucoLean - this is another over the counter thyroid supplement that is designed to give support for the optimal fat loss, the metabolic support, regulation of the glucose, support the lean muscle mass, and of course, the thyroid. This is a type of stimulant that will help the glands to produce the right amount of hormones even though the person is not taking any other stimulants. This is perfect for people who have sensitivity in stimulants like coffee. This supplement is made from all-natural ingredients that are proven to be safe and effective for consumers. You can take this together with your thyroid diet to get best results.

· Thyro-Slim - the Thyro-Slim is a unique dual component of fat burning system that is good for people who are losing weight through thyroidal illnesses. This product will help you lose weight yet it still promotes your good health. It will balance the amount of weight that is being shrugged. This is not actually a weight loss formula for people who are trying to lose weight. It only acts as a support system. What the Thyr-Slim do is help boost the metabolism of the body, controls the appetite, blocks the carbs, reduces the water retention and supports the thyroid. It contains HCA, chromium and cranberry that are known to be good for keeping the body healthy.

· Prolab Metabolic Thyrolean - this supplement works in three different parts of the body. First, it regulates the metabolism in which will affect the thyroid glands. It will help the glands produce hormones. Second is for the liver so that you will have plenty of storage of ATP. Lastly is for the brain in which it helps substrate in order for the neurotransmitters to be built. This product also assists the weight loss of a person.

These over the counter thyroid supplements can be bought either from ordering it on the internet, or maybe from your nearest drug store if they have it. Please take note that these are just supplements and not medications. If you have problems with your thyroid, you need to consult a doctor in order to prescribe you the proper medicine.

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The Best Legal Steroid Is Out There and It Works

So you want to build muscle, work out and wonder if you can find the best legal steroid out there that's available. Well you're in luck because there are some legal steroids and the best legal steroid doesn't even require a prescription in the United States.

Anabolic steroids are illegal due to the dangerous side effects. Liver toxicity, hormonal problems, steroid rage are all pretty bad things. Legal steroids however do not have those side effects, but do promote muscle growth just like a steroid. The best legal steroid I've heard about is Mesobolin or Tridenosen.

Mesobolin is the best legal steroid alternative. It is also a great replacement for anabolic steroids that have too many dangerous side effects. Mesobolin is a combination of two prescription only anabolic agents. One is derived from a plant that stimulates protein synthesis as good as the steroid Dianabol. The protein synthesis with Mesobolin is actually executed more quickly.

The new steroid on the block and one that is gaining fans in Europe and Australia is Tridenosen. It may be the best legal steroid out there because of all it does. It is not an anabolic steroid as it does not affect hormones with anabolic effects. Tridenosen has terrific retention properties and increases the production of natural hormones such as testosterone, growth hormone and others. It is anabolic, thermogenic, and increases blood supply to skeletal muscles. The main reason Tridenosen is amazing is the main component which is ATP or adenosine triphosphate. It provides high levels of cellular energy which in turn promotes a high amount of protein synthesis.

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Roger Federer vs Novak Djokovic ATP Masters 1000 Toronto aftermost bold & stats

Roger Federer vs Novak Djokovic ATP Masters 1000 Rogers Cup Toronto last game & stats



http://www.youtube.com/watch?v=DUSiG1l6rk0&hl=en

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Roddick vs Soderling - Indian Wells 2010

www.batennis.com Andy Roddick plays an excellent ponit vs Robin Soderling to reach the final at the BNP Paribas Masters 1000.



http://www.youtube.com/watch?v=WFzLjPc8yU0&hl=en

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5 Components of Physical Fitness

While the definition of physical fitness can be a little complex or unclear and the definition of physical fitness can vary, most government health agencies and exercise scientists agree that there are 5 components of physical fitness related to health. These components provide a fairly accurate representation of how fit and healthy the body is as a whole (total or overall fitness). The 5 components are cardiovascular fitness (also referred to as cardio-respiratory endurance or cardiovascular endurance), muscular strength, muscular endurance, flexibility, and body composition.

Let's take a closer look at these components individually.

1.) Cardiovascular fitness (or cardio-respiratory endurance or cardiovascular endurance)

Of the 5 components, cardiovascular fitness is the cornerstone that creates the pathway to improving your other fitness levels.

Cardiovascular fitness is the efficiency with which the body (the heart and lungs) delivers oxygen and nutrients to the required working muscles and transports waste products from the cells over a sustained period of time. Or to put it another way, it's the ability of your heart and lungs to work together to provide the necessary oxygen and fuel to your body without quickly reaching a high level of fatigue and tiredness.

In our daily lives, we need cardiovascular fitness to handle the physical tasks and all of the "running around" we do.

A common test of cardiovascular fitness usually involves some type of sustained running. But typical examples of physical activities that relate to cardiovascular fitness are jogging, swimming, cycling, brisk or speed walking and any type of aerobic exercises. Aerobic exercise is the best way to improve cardiovascular fitness.

2.) Muscular strength

Muscular strength is the maximum amount of force (weight or heavy resistance) a muscle or muscle group can generate in a single effort to the point that no more repetitions can be done without rest. Muscular strength is quite the opposite of cardiovascular fitness in regards to the fact that cardiovascular fitness is measured over a certain period of time. While on the other hand, muscular strength is measured in one repetition.

In our daily lives, we need modest levels of strength to be able to perform everyday physical tasks like lifting, moving, carrying, etc.

A common test to measure upper body strength is some type of weightlifting exercise, such as the bench press. Anaerobic weightlifting exercises like the bench press, leg press, shoulder press, or bicep curls are examples of the best ways to improve muscular strength.

3.) Muscular endurance

Muscular endurance is the ability of a muscle or group of muscles to perform repeated movements (or to hold a particular position) with less than maximum force for an extended period of time or until muscular fatigue. Or, to put it simplistically, it's how long your muscles can do something before getting too exhausted to finish.

Be careful not to confuse muscular endurance with muscular strength. While they can work together, they are definitely not the same. For many athletes, there may be a need to distinguish between muscular strength and muscular endurance. But for everyday people who want to easily perform their daily routines, are trying to stay healthy and fit, and just want to enjoy physical activities like hiking, biking, or just playing in the park with their children, muscular endurance plays a major role in fitness.

Common testing for muscular endurance can be dynamic (the ability to repeat contractions) or static (the ability to sustain a contraction). Dynamic tests would be to see how many push-ups or sit-ups, for example, a person can complete in a designated amount of time (e.g. 30 seconds, a minute, or maybe longer). Or, without being timed, the person could do as many repetitions of the exercise as they could until they couldn't do anymore. An example of a static test would be the flexed-arm hang whereby the performer hangs on a bar until the designated stopping time or until they become too weak to continue hanging.

Muscular endurance can be improved by both aerobic and anaerobic exercises. Some examples would be biking, step machines and elliptical machines.

4.) Flexibility

Flexibility is the ability to move the joints or any group of joints, muscles, ligaments, and tendons through their full, normal range of motion without hindrance, discomfort, or pain.

Flexibility is actually more important to physical fitness than people realize. Not only does flexibility play a big role in performing many daily tasks, but maintaining or even increasing your flexibility is critical to protecting your joints and keeping them healthy. In addition, being flexible contributes to improving your lower back health, reducing the appearance and effects of arthritis, and reducing muscle-tendon injuries.

Not everyone has the same flexibility or flexibility requirements. Your flexibility tells you how limber you are. And, when it comes to testing your flexibility fitness level, the sit-and-reach test is most often used.

Stretching is the best way to improve flexibility. And, most fitness experts recommend a daily routine of static stretches for each joint.

5.) Body composition

Body composition is the percentage of fat in your body compared to your lean body mass (muscles, bones, tendons, ligaments, organs, etc.).

Body composition is a better indicator of your overall fitness condition than body weight. So understand that your total body weight or what you see on your bathroom scale does not tell you how much fat or lean body mass (muscle) you have.

Body composition is useful in helping to determine health risks. Therefore, knowing your body composition and how it relates to your overall fitness level is essential. An optimal ratio of fat mass to lean mass is a clear indicator of good fitness.

Your body composition is a consequence of the extent that you perform the other components of physical fitness. In other words, when you improve the other four components, it will have a positive impact on body composition resulting in less body fat. Alternatively, when you have a high body fat content ratio, you are considered overweight or possibly obese. And, it negatively affects the other fitness components as well as your daily performance, your appearance, and your overall health.

There are several methods that can be used to calculate body composition. The best method is underwater weighing. But due to the expense, this isn't practical for the everyday person. Incidentally, if you can go to a university or some other place that is set up to do it, it would be well worth your time to check it out. Therefore, the most common method of determining your body composition is skinfold readings - using skinfold calipers and taking measurements from certain areas of your body.

A regular program involving aerobic exercise and strength training can help you decrease your body fat and increase your muscle mass; and thereby, significantly improving your body composition and general overall health and fitness.

In conclusion, you now know that being fit is not just about being able to bench press a lot of weight, but you also need to know how well you can handle running a mile, for example, and a few other things. The key is that by understanding the 5 components of physical fitness, you'll be better able to assess your fitness level and determine what specific health and fitness goals you'd like to achieve.

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Ana Ivanovic Pre-US Open 2010

Ana Ivanovic talks to WTA before stepping out on to the court for US Open.



http://www.youtube.com/watch?v=HyYfqg3DP2g&hl=en

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Jelena Jankovic at the 2010 Rogers Cup

An interview with Jelena Jankovic before she hits the courts at the 2010 Rogers Cup



http://www.youtube.com/watch?v=khBCKeq144Q&hl=en

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When to Use Creatine Supplements: The Secret Revealed

When exactly should you use Creatine Supplements?

How do you use it for optimum performance/gain?

Is it best BEFORE or AFTER a workout?

Or is it best taken during a workout?...

If you are taking creatine during your exercise or even 20 minutes prior to your exercise, you could be destroying your chances at any muscle gains!

I have been lifting for many years, and I have used several of the most popular sports supplements such as creatine and CoQ10, sports drinks, antioxidants, whey protein drinks, and many other less known supplements. I have spoken with other athletes and sports trainers about how and when to use creatine, and have gotten a lot of mixed responses, so I decided to do some more in depth research.

I spoke with a college professor who teaches upper-division biochemistry, and I found shocking information though, about WHEN to use creatine.

First off, I will let you know that, although you can contact me through my site for sports supplements, I am not a creatine dealer. I do not sell, nor do I recommend a certain name brand or creatine here in this article or on my site. I have found a product that I like much better. You will have to choose what works best for you. You will just want to do your research.

Creatine supplements have been known to pull water into the muscles, which adds size. But if you want to get size difference from muscle, and not water...then read on...

I have seen creatine advertised for maximized strength and quicker recovery. I don't agree with the validity of that statement. I do not see how either of these statements are true. Rather, it seems that added creatine could help improve the "length of time" before muscle failure, while working out. I am just trying to point out that you cannot always trust everything that you read online.

The worse thing that you could do, would be to consume the supplements right before exercise! You will actually NOT want to take creatine during or right before a workout. This would cause the creatine to pull phosphates OFF of the ATP, resulting in ADP, resulting in faster muscle fatigue. What you want, is for the creatine to pull phosphate off of some food that you eat (instead of from your own body's ATP), and to then use those phosphates to create new ATP. Allow me to reveal to you a simple way to do it right.

How Creatine Works:

I have been weight lifting for years. I workout almost daily, but just to stay fit, not to be ranked in any competitions. If you are an avid muscle builder, you most likely already know what ATP is.

You are probably already aware that in order for any muscle to contract, energy has to be released through the breakdown of ATP. While doing heavy weight-training, you are in doing anaerobic exercise. Once you run out of ATP... you reach muscle failure.

ATP stands for Adenosine Tri-Phosphate (3 phosphates)

ADP stands for Adenosine Di-Phosphate (2 phosphates)

The body creates ATP through chemical reactions that take many steps, such as glycolisis and other reactions. These reactions are often just forcing the bi-products of ATP breakdown (ADP), back together in order to make ATP again. Here is where the creatine comes into play. Your body needs phosphate in order to force the ADP back into ATP for muscle use. In order for creatine phosphate to be created, a chemical reaction must take place, in which the creatine monohydrate, a natural dietary substance found in meats (or in supplements in this case), is converted to the creatine phosphate form.

Red meat is the best source of creatine, however, there is only about 1 gram per pound of meat. Your body naturally produces creatine in the liver, pancreas, and kidneys, but they only excrete about 1 to 2 grams of creatine per day. Thus, the reason why many choose to use creatine supplementation.

Many sites will tell you about the suggested amounts to take, and about the loading phase for the first week, and the first month, but they do not all seem to agree on WHEN to take it. You can find more about creatine in general, at this page: http://ezinearticles.com/?Creatine-Monohydrate---Athletic-Boost-or-Demise?-Tips-and-Information&id=296293

When should you use creatine?

Should you use it before your workout, during your workout, or after? In learning the biochemistry and how creatine supplementation works, I found out that the information that I had gotten from everyone else was slightly misinformed.

So when do you take it? Make certain that you consume your creatine supplement WITH food, and WELL before (maybe 45 minutes to 1 hour or more) any exercise. This is how you will maximize your benefits. The creatine supplement will only work to pull phosphates off of something, so it needs to go with food in your body in order to use the phosphate from your food, to change your ADP to ATP.

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2010 BARCLAYS ATP WORLD TOUR FINALS F R.FEDERER vs R.NADAL 1set(1/2)

I'm sorry. It is from the middle of 1 set of 2-1.



http://www.youtube.com/watch?v=7PVNSSFgy8s&hl=en

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Cardio First Or Weights First?

It depends on your goal. If the goal is fat loss then I suggest you perform your cardio last.

Here's why. ATP (Adenosine Triphosphate) is your body's energy currency or "pocket change". The money in your pocket is readily available for you to spend whenever you need it. However, once you run out of money you'll need to replenish it for some other source. It's the same with the energy systems in the body. Whenever you move, your body uses ATP first. Depending on the duration and intensify of the exercise will determine the source as to where the body will replenish it's ATP or "pocket change." This has a lot to do with the amount of oxygen required to perform the exercise and how much glucose or glycogen is stored in your muscles and liver. If the exercise is short and intense, lasting under 30 seconds, the body will replenish it's "pocket change" from the ATP-CP system. If the exercise lasts from 30 seconds up to about 2 minutes, the Glycolytic system will kick in. The glycolytic system is the burning of glycogen or stored glucose (sugar) from your muscles. Oxygen is not required for both the ATP-CP or Glycolytic systems to work

Weightlifting is considered an anaerobic exercise (oxygen is not required). A normal weight-lifting set usually lasts less than 60 seconds, which means you'll predominately rely on the ATP-CP or Glycolytic system to replenish your ATP. Remember, you have only so much readily available ATP or change in your pocket. Cardiovascular exercise such as walking, running, cycling, swimming or rowing will rely on the Aerobic-oxidative system because the duration of these activities is longer, therefore, less intense. These types of exercise are continuous and last longer than two minutes, usually lasting 20-30 minutes or more at a time. This aerobic-oxidative system relies primarily on fat to replenish the ATP used.

When you start a fire you'll always light the kindling before the log. Your body is smart. Think of glycogen or muscle sugar as "kindling" and fat as a "log." Weightlifting will burn the kindling first because it's too intense or brief to burn the log. By lifting weights first which burns the "kindling"(sugar) and then performing cardio last, you will be able to burn more of the "log"(fat), which will result in a greater loss of that unwanted fat. In contrast, studies show that performing cardio exercise first before lifting weights, will result in a reduction of quality of the workout and reduction of strength for the muscles.

So if you want to get rid of your "log" perform your cardio last. If you're an endurance athlete then perform your cardio on one day and your strength training on another. Hopefully, this will help achieve more quality from your workout.

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Andy Murray Interview & Photo Shoot

Andy Murray, currently ranked No. 4, has captured 14 ATP World Tour titles to date and finished as a runner-up at the 2008 US Open and a semifinalist at Wimbledon in 2009. After capturing the title at the 2009 ATP World Tour Masters 1000 in Montreal, he reached a career-high of No. 2 and thus became the highest-ranked British player in ATP history since 1973. Andy joins a list of illustrious adidas ambassadors including David Beckham and Muhammad Ali as well as tennis legends like Stefanie Graf, Rod Laver and Stan Smith. The Andy Murray Competition apparel and Barricade footwear ranges will be available at selected retailers worldwide from January 1st, 2010 and can also be purchased online at www.shop.adidas.com Video courtesy of Adidas, used with permission.



http://www.youtube.com/watch?v=2WAHIkzxHOs&hl=en

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Coenzyme Q10 Supplement - ATP High Energy

Coenzyme q10 supplements are manufactured by a variety of companies throughout the world and are found in powder, tablet, and capsule form. I will explain the significance of this nutrient and why it is important in adding it as a supplement. Coenzyme q10 is a natural composite that is found in every cell of the human body. Synonyms for Coenzyme q10 are ubiquinone, ubidecarenone, and coenzyme Q. For the purpose of this article, I will be using Coenzyme q10 and its short form CoQ10, interchangeably.

ATP High Energy: CoQ10 is responsible for producing energy in the mitochondria, which assists the body in producing ATP, a high-energy source. This is vital for bodily processes such as cellular energy for muscles, enzyme respiration, and acts as a membrane protector against free radicals. There are scientific studies showing that a deficiency in CoQ10 can lead to heart failure, diabetes, high blood pressure, kidney failure, Parkinson's disease and even gum disease. Therefore, it may be a good idea to add Coenzyme q10 to your daily supplement to be proactive and ensure your body is fully nourished.

Now that you have a general idea of what the physiological affects of Coenzyme q10 are, it is important to purchase a brand that you can trust. First, when choosing a CoQ10 supplement, make sure the facility is inspected by the FDA (Food and Drug Administration) and uses good manufacturing practices. The companies that do not disclose these details are usually the ones that have something to hide. Choosing pill or powder form does not offer any advantage as far as absorption goes so that is a personal choice to make. I do recommend though buying a supplement that utilizes coenzyme 10 in addition to other ingredients. This would save you a lot of money as opposed to buying this nutrient separately along with additional vitamins and minerals.

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Federer vs Tipsarevic ATP 500 Basel 2010 3/5

Roger Federer beat Janko Tipsarevic in straight sets 6-3 6-4 in the 2nd round of atp basel 2010! Full match!



http://www.youtube.com/watch?v=GqCSyRUbO1A&hl=en

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Restoring Electrolytes for Athletic Performance

What vitamins have been found to offer benefits for restoring electrolytes and athletic performance?

There are a variety of nutrients shown in studies to provide benefits for restoring energy and improving athletic performance. Of course, taking a good multivitamin - one formulated with optimal amounts and forms of vitamins, minerals, antioxidants, herbs and amino acids - can help to ensure your overall health, from head to toe.

Multivitamins can provide benefits for countless health concerns, including immune, cardiovascular, vision, muscle, bone, and nerve health. And in regards to energy and endurance, these supplements have been shown to provide effective support. But for individual nutrients, the following vitamins have been shown to provide valuable sources of energy and endurance benefits:

o Vitamin C (ascorbic acid) - considered essential for general health and well-being, this multi-functional antioxidant may hold properties for energy and endurance. Deficiencies of this nutrient may be linked to feelings of malaise and generalized fatigue. Several published studies show that after several days of taking vitamin C (400-3,000 mg) daily before and after intense exercise, pain was reduced and muscle strength recovery was rapidly increased. It is thought that as antioxidants may neutralize free radicals before they can cause bodily damage, supplementation of these nutrients may aid in exercise recovery.

o Vitamin E (tocopherol, tocotrienol) - this thoroughly researched antioxidant has been found to slow cellular aging. Additionally, various published studies suggest that daily vitamin E supplementation (800-1,200 IU) may reduce free radical activity and muscle damage caused by strenuous exercise.

o Vitamin B1 (thiamine) - considered vital for every cell, this water-soluble (dissolves in water) B vitamin is essential for producing adenosine triphosphate (ATP), the body's fuel source. It processes carbohydrates, proteins, and fats, and is crucial for generating metabolic energy. In addition, thiamine is needed for the functioning of the muscles, heart and nervous system. It also promotes growth and good muscle tone.

o Vitamin B2 (riboflavin) - this multi-functional nutrient displays antioxidant properties, and helps convert carbohydrates into the fuel ATP. In addition, riboflavin plays a vital role in metabolizing carbohydrates, fats, amino acids and protein, and also activates folic acid and vitamin B6.

o Vitamin B3 (niacin) - besides playing a vital part in the production of ATP, this essential nutrient helps in more than 200 bodily processes. These include the release of energy from fats, the processing of alcohol, and the formation of hormones and blood cells. Vitamin B3 is crucial to energy metabolism and nervous system health, as well as for regulating cholesterol.

o Vitamin B5 (pantothenic acid) - a necessary factor in cellular energy production, this nutrient also contributes to the production of ATP, the body's energy source. Pantothenic acid is required for the production of lipids (fats), steroids and neurotransmitters. It is also essential for growth, reproduction, and normal physiological functions, such as the activation of the adrenal glands, which help to combat stress.

o Vitamin B12 (cobalamin) - shown be vital for preventing anemia, this nutrient is crucial for energy production, metabolizing carbohydrates, fat and proteins, and for promoting healthy growth and nervous system function. Plus, it may increase energy and promote growth in children.

o Biotin (vitamin H) - this essential B vitamin helps utilize protein, folic acid, and vitamins B5 and B12, while also metabolizing fat and carbohydrates. And, it has been shown to play a part in the production of ATP, the body's fuel for energy.

Lifexpand's Lyte'N Go Chewable Electrolyte Tablets have been formulated to offer an effective electrolyte supplement for restoring depleted minerals and other nutrients. These tablets are convenient, refreshing, sugar-free and low in carbohydrates. Think of Lyte'N Go as a "pick-me-up" for a depleted mineral and electrolyte; replace or even enhance your levels, and without the sugar or coloring.

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TennisTV.com - Roger Federer & Rafael Nadal: The Match for Africa, the authoritative of...

Roger Federer and Rafael Nadal charity match. (Promo outtakes). Visit www.TennisTV.com for official live streaming of the Federer vs Nadal charity match. More info here www.tennistv.com



http://www.youtube.com/watch?v=9EXeweMO520&hl=en

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Nadal vs Nalbandian Miami 2010 Highlights

3rd Round



http://www.youtube.com/watch?v=YLaujkzgFfk&hl=en

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Nalbandian vs Youzhny Monte Carlo 2010

3rd set Tiebreak



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Ana Ivanovic in Tokyo 2010

Ana talks about visiting Shibuya's Crossing in Tokyo for the first time and her experience with the kids at Yonex's Tennis Clinic during the Toray Pan Pacific Open.



http://www.youtube.com/watch?v=eV7TDYJEAGs&hl=en

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Alcoholic Hepatitis

Ethanol has both direct and indirect toxic results about the liver as well as effects on numerous other organ systems from the body. Its direct effects may result from growing the fluidity of biologic membranes and thereby disrupting cellular functions. Its indirect effects about the liver are in component a consequence of its metabolism.

Ethanol is sequentially oxidized to acetaldehyde and then to acetate, with the generation of NADH and adenosine triphosphate (ATP). As a outcome of the high ratio of decreased to oxidized NAD that is generated, the pathways of fatty acid oxidation and gluconeogenesis are inhibited, whereas fatty acid synthesis is promoted.

Ethanol can also quantitatively and qualitatively alter the pattern of gene expression in various tissues but particularly in the liver, resulting in impaired homeostasis and greater sensitivity to other toxins. These along with other biochemical mechanisms may contribute towards the typical observation of fat accumulation in the liver of alcoholics and the tendency of hypoglycemia to produce in alcoholics whose liver glycogen has been depleted by fasting.

Ethanol metabolism also impacts the liver by generating acetaldehyde, which reacts with primary amino groups to inactivate enzymes, resulting in direct toxicity to the hepatocyte in which it's generated. Furthermore, proteins so modified might activate the immune program against antigens that had been previously tolerated as "self."

There may be substantial variation among people within the quantity of ethanol required to trigger acute liver injury. Regardless of whether nutritional, genetic, or other factors are responsible for these differences has not been determined. The specific pathologic features of alcoholic hepatitis include accumulation of Mallory's hyalin and infiltration of polymorphonuclear leukocytes.

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Tennis - The Serve-How Important is It?

The serve is the most important foundation block of anyones tennis game, unless you are Dementieva! (smile. Just kidding.)

Statistically, about 60 to 65% of the whole game of tennis is serve and return, if you understand the importance of these figures, you will easily understand why professionals try to excel particularly in these areas.

When watching professional players it may give you the impression that all hit their serves flat and at a "zillion" miles per hour....consequently many of us, when in trouble with the serve, follow that rule with disastrous results.

Factors that lead to losing control of your serve, yourself and your game:

- Panic. Your hard first serve is not working, you start hitting harder and harder and less and less of your serves are going in.

What to do - Start your matches by gradually increasing the speed of your serve, by serving the first serve with more spin the usual (kick, twist, slice, your choice) in the first couple of games. As you gain condidence and get deeper into the match according to the score and situation start using your first serve with lesser spin and as a weapon.

- Fear. Your opponents get cocky and start jumping all over your second serves and pounding them for winners or attacking you and putting enormous pressure at the net. This kibd of outright intimidadtion leads you to barely push the serve over the net.

What to do - Once you get control of your first serve the occasional need to hit second serves will be a lot easier to manage. One thing you have to keep in mind is; second serves are all about courage. No matter how much pressure your opponent is trying to exert on you, stand tall, show him you are confident, be courageous hit your second serve just as if it was a first serve but with a lot more spin on it!

- Distress. Your heart starts pounding like the steam train to Manchuria, your thoughts start getting blurred and you start serving faults and double faults in a rapid fire sequence.

What to do - Take your time, bounce the ball several times on the ground, take a few deep breaths, compose yourself, focus on the target area where you want to place your serve and go for it!

Very important: No matter how hard Professional players hit their first or second serves they always apply one kind of spin or another, you should do the same. For a visual slow motion of the serve feel free to go to my "Best Shots" section on my website at [http://www.tenniscruz.com/login.asp] (it is for free).

For comments or ideas about this article please email the author

Copyright © 1999-2005 Tenniscruz.com®. All rights reserved.

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Roger Federer Interivew in Shanghai During Mercedes Tomorrows Stars Event 2010 [2010-10-09]

Roger Federer interviewed by Beijing Sports speaking about his motivation, his dream, his family and daughter, as well as challenges in Shanghai during he attended the Mederdes Tomorrow's Stars Tennis Clinic for Kids 2010. He will start his Shanghai ATP 1000 match in a few days.



http://www.youtube.com/watch?v=3rDXLlH0d8o&hl=en

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Creatine Facts & Creatine Side Effects Exposed

Learn the true creatine facts! There is a lot of misinformation concerning creatine and more specifically the benefits of creatine, reported creatine side effects, creatine dangers, etc.

If you've ever wondered if this controversial supplement will work for you, just read this article on the true and unbiased creatine facts and you'll finally know. We'll go over both sides of the creatine debate and look at just how accurate the information is.

Creatine is one of the very few supplements that actually has years of extensive research conducted on it by countless university and medical centers world-wide.

Here are three proven creatine facts to get started; Creatine can help you increase your strength, it can make you leaner and it can improve your speed.

Possibly the biggest reason for using it as a part of your over-all exercise program, is of course to significantly improve muscle strength, size and endurance.

Before getting into any more creatine facts and discussing any potential creatine dangers or creatine side effects you have to understand what it really is.

Learn the true creatine facts! There is a lot of misinformation concerning creatine and more specifically the benefits of creatine, reported creatine side effects, creatine dangers, etc.

If you've ever wondered if this controversial supplement will work for you, just read this article on the true and unbiased creatine facts and you'll finally know. We'll go over both sides of the creatine debate and look at just how accurate the information is.

Creatine is one of the very few supplements that actually has years of extensive research conducted on it by countless university and medical centers world-wide.

Here are three proven creatine facts to get started; Creatine can help you increase your strength, it can make you leaner and it can improve your speed.

Possibly the biggest reason for using it as a part of your over-all exercise program, is of course to significantly improve muscle strength, size and endurance.

Before getting into any more creatine facts and discussing any potential creatine dangers or creatine side effects you have to understand what it really is.

Your muscles need something known as Adenosine Triphosphate or ATP as fuel. In most individuals, muscles only have a supply of ATP that will allow for a short duration of work lasting about 6 seconds.

Unfortunately, most exercises and activities require more than 6 seconds to complete. One of the main benefits of creatine is that it acts as ATP fuel in your muscles to allow your muscles to continue working at maximum capacity for another 12 seconds or so.

Look at it this way; think of your muscles as a car engine. The Adenosine Triphosphate is the fuel and creatine is an octane booster that allows for a much improved level of performance.

Most people find the greatest benefits from using creatine is during high intensity, muscle contraction work such as; all forms of weight lifting and sprinting.

That doesn't mean that people who jog, compete in marathons, bike races, etc. won't see an improvement. It's just that high intensity activities have more pronounced results.

During endurance activities it appears that creatine will only help your ATP system as much as it needs to and no more.

Here are a couple more fitness related creatine facts: creatine has been proven to reduce what's known as "Delayed Onset Muscle Soreness". This is the extreme sore & stiff feeling you have in your muscles 2 days after lifting weights.

Another of the benefits of creatine is that it drastically reduces recovery time. This means you can work out harder without the risk of overtraining.

Here are some creatine facts that will save you a bunch of money; Plain discount creatine is all you need to achieve noticeable results. There's no need to waste money on the numerous "designer creatine" brands and products that are much more expensive and don't offer any additional benefits.

Creatine facts about naturally occurring creatine in your body; Creatine is found naturally in everyone's body. Your body can manufacture it's own but not enough for improvements in health and fitness.

Creatine is also found in foods such as beef, pork, salmon, cod, herring and tuna.

You may be asking yourself this question right about now: If creatine occurs naturally in the above listed meats why not just get it that way?

Actually there are a few good reasons why this will not work.

First, vegetarians need creatine too. If you don't like eating meat you can't get creatine from a food source.

Next, no one can eat the required amount of meat each day that it takes to get enough creatine in your system to make a difference. Even if you could eat enough it still wouldn't do you any good because you would be very overweight and unhealthy.

By getting your creatine from a quality supplement you can make sure you are getting the proper amount in the easiest way.

Creatine facts concerning how much you should be supplementing with; Most companies producing and selling it suggest a dose of about 2 - 5 grams each day. This would equal approximately ½ to 1 full teaspoon.

If you have a larger frame and more muscle mass you should stick with the 5 grams per day to see the best results.

Some reports have suggested certain creatine side effects such as extreme dehydration. Here are the creatine facts; It actually "super-hydrates" your muscles making dehydration almost impossible.

Now, the only proven negative creatine side effects occur in people with pre-existing kidney problems. Creatine is excreted through the kidneys and because of the "super-hydration" will cause your kidneys to work harder.

Hopefully these creatine facts will help you make an informed decision on using it to help you reach your health & fitness goals.

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What Does Creatine Do? 7 Ways a Creatine Supplement Enhances Sporting Ability

Many athletes want to know what does creatine do before they succumb to peer pressure to take a creatine supplement.

These supplements are very popular amongst body builders and athletes because of the way they builds muscle mass and allows a sportsman, or woman, to train longer and harder. 

Creatine is a natural substance found in the human body around the skeletal muscle.  It provides the muscle with energy.  Our own organs such as the liver, kidneys and pancreas produce creatine and we also take it in through our diet.  Meat contains creatine.

But specifically, what does creatine do?

Creatine improves muscle strength and makes the muscle suitable for high-intensity, short duration exertion such as sprinting and weightlifting
It gives instant energy to the body
It boosts anaerobic energy in the body
It speeds up the recovery of energy
It significantly delays the onset of fatigue
It promotes lean-muscle mass and reduces muscle wasting
It increase muscle size by volumization (ie pulling fluid into the muscle cells)

When an athlete does repetitive, high intensity, short duration work, the creatine acts as a catalyst to provide instant energy.  Top sportsmen often take a creatine supplement because their work load is such that the body can not produce enough creatine.

This is how it works.  When an athlete does high intensity quick-burst activity their muscles must contract and so need an immediate source of energy. The force of the muscle contraction depends on the amount of stored ATP (Adenosine Triphosphate). But once the ATP is used, it turns into ADP (Adenosine Diphosphate).

Creatine reacts with the ADP in the body and turns it back into ATP and thereby increasing the availability of ATP. The more ATP there is in the body, the more fuel there is for the muscles.

A creatine supplement allows an athlete or bodybuilder to store larger amounts of creatine in their body and this larger store allows them to exercise more but with less fatigue and faster recovery times. The more soluble forms of creatine are ideal for top sports stars who wish to work out longer to achieve increased muscle mass and better athletic performance.

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Don't Make Your Opponent Look Good!

A couple of days after the match Roddick - Federer at the Australian Open 2007, a friend of mine said "it is impossible to beat a 'Mister'...like Federer..."

I answered:

My friend I watched the match and I think that it is still more impossible for his opponents;

When the attacks to the net are made cross court, instead of down the line.

When the same attacks are made with topspin perfectly set within the striking zone of your opponent, instead of sliced and low!

When the low volleys at the net are a misery.

When you can not make a put away volley unless you are inches from the net.

When during a whole match, the variations of a service of 240km do not include reducing the first service to 190km with "extreme kick " (high on the backhand) and going behind it to the net from time to time.

When a player is limited to hitting the ball inside the "striking zone" of the adversary, with a perfect rhythm for the adversary to give it a spanking at will.

When the player did not understand that the most vulnerable point of Federer in a rally is the deep high ball with a lot of topspin that jumps above the shoulder of Federer (especially on the backhand side).

When the player does not know that when he engages in an exchange of slices on the backhand, he should have the consistency to maintain the duel until the other player loses patience and gives you a topspin and by doing so by raising the ball, this will permit you to unleash a conclusive strike!

When the player did not understand that the most vulnerable point of Federer on the serve is his second service and you MUST pressure it by getting inside the court and mount down the line attacks!... until he breaks down, double faults or misses passing shots! But this has to be done the whole match from point one!

When the player did not understand that the most vulnerable point of Federer on the volley is that Federer is prone to errors on the forehand volley, amazingly his baseline stronger side. A smart player, would have picked up this weakness, give Federer short low balls to bring him into the net and go for the pass on the forehand side.

When the player is not prepared not to give up an inch of the court acquired, instead of running hopelessly backwards like a crazy butterfly 3 to 6 yards behind the baseline.

Finally, when someone talks like a loser he is going to lose like a loser!

When everything is done like this, it is really impossible to beat that "Mister"!

All in all you can make your opponent look as good as you are willing to!
Those were my words to my friend.

But what is in all of this for you?

Simple, never, never, ever let your opponent feel comfortable with his game!

If you are losing badly, change tactics, find a way to bother and get him out of rhythm.

If he likes high balls, play low balls.

If he likes pace, give him no pace.

If he likes flat shots, play them with plenty of spin, top or slice.

If he likes to run, play to his body!

If he likes low balls, play deep and high heavy topspin balls!

If he likes to attack and get close to the net give him a series of lobs for good measure and when he decides not to get too close to the net pass him instead...or take the net away from him by going there yourself!

If he likes to serve and volley, return to his shoe laces, make him volley high and then pass him.

If he is impatient and likes to finish points quick, be steady, play deep and be patient, make him play long rallies.

If he rushes between points, use your full 20 seconds, slow him down!

If he is a net rusher, play deep and pin him to the baseline.

If he returns wide balls well, serve to his body!

If he is slow, play the corners and make him run!

If he likes to run side to side on the baseline (Nadal) a smart play is to hit short low balls to bring him into the net unwillingly and go for the pass.

Yes, always do the opposite of what your opponent likes, frustrate him, rile him, get him off balance and out of the comfort zone and you will win more matches like this then with the most beautiful strokes you may produce!

Keep on working on your game on a daily basis, be smart, learn to find your opponents weaknesses, dislikes and present them to him on a consistent basis.

Enjoy your tennis!

For comments or ideas about this article please email the author Sergio Cruz

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The Importance of Warming Up and Cooling Down

One of the most important factors in injury prevention is warming up and cooling down, and should not be neglected.

Warming up refers to a preparatory phase at the beginning of an exercise session. Warming up generally involves a period of low-impact exercise regimes which prepare the body for the more strenuous aspects of the sporting activity. Warming up is an important aspect of exercise in reducing the risk of injury that would possibly happen if over stretching occurred, without the person being physically warmed up and prepared for the exercise.

Cooling down refers to a short period at the end of an exercise session. The cooling down phase, again, tends to involve a short period of low-impact exercise which gradually returns the body to its 'resting state'. The cooling down phase is believed to reduce the risk of muscular soreness which may occur the day after an exercise session, and reduce the risk of fainting or collapse after such a session.

The Warming Up Session

An exercise session should always commence with a period of warm up. In some cases it may take the form of a series of specially designed preparatory exercise, whilst in other sessions it will simply involve performing the activity at a low density before increasing the intensity to the desired level. The warming up period is important for the following reasons:

It gets the body ready for the physcal exertion that follows. This optimises the physical condition, enabling the body to cope more easily with the activity. It also enables the athlete to get the most benefit from the session.
If the warm-up session has specific movements relating to the sporting activity the muscles can be re-educated in preparation for the coming activities.
It reduces the risk of injury (cold muscles do not stretch very easily) and it reduces the risk of premature fatigue which can occur if the cardiovascular system is unprepared for strenuous activity.
It prepares cardiac function for increased activity and reduces the risk of stress being placed on the heart.

A typical warm-up may involve some 'loosening exercises' followed by a few minutes of low-impact aerobic activity and then a series of stretching exercises. This may last for approximately five to fifteen minutes depending upon the intensity of the session which follows. Loosening exercises at the start of the warm up may include activities such as 'stretching' and 'running on the spot'. These are gentle activities which begin to prepare the body for exercise and are especially important if the athlete has been inactive for a while.

The aerobic exercise may involve activities such as cycling on an exercise cycle. This has the effect of increasing the heart rate, diverting blood to the exercising muscles and raising the overall temperature of the muscles.

Stretching exercises provide the final phase of warm up and ensure that the muscles and tendons are prepared for the exercise. An important reason for stretching exercises is to prevent the muscles and tendons from being overstretched during the session. Such a warm up will also prepare the joints for physical activity.

The Effects of Warm Up on the Body are:

Cold muscle, tendons and connectinve tissue do not stretch very easily. Stretching without a warm-up is therefore unlikely to produce the best effects. Warming up also relaxes the body and muscle which further allows them to be stretched effectively. It is also believed that cold muscles and tendons are more prone to damage since they are more likely to tear when cold.
A warm-up increases the heart rate gradually, and aerobic exercise prepares the heart and cardiovascular system, together with the muscles, gradually, for exercise.
A warm-up also causes the blood to be diverted to the exercising muscles. This is achieved by getting the blood vessels that supply the muscles being used, to dilate. This extra blood is diverted from areas of the body not as important for exercising, such as the gut.
Exercising, without warming up, may cause the muscles to work without an adequate oxygen supply. This forces them to use anaerobic processes to supplement their production of Adenosine Triphosphate (ATP). As a consequence, lactic acid accumulates and the muscles may become prematurely fatigued.

A warm-up increases the temperature of the body. This increase in temperature facilitates and speeds up many of the processes associated with exercise metabolism. It increases the rate of nerve impulse transmission, the rate of oxygen delivery to the muscles and the speed of the reactions associated with the production of ATP. Therefore, in this context, a warm up may be said to optimise the condition of the body.

Cooling Down

A cool-down involves a short period at the end of an exercise session during which the physical activity of the body is gradually reduced to almost its resting level. A cool-down therefore often involves a period of low-impact aerobic exercise which is gradually reduced, followed by a few gentle stretching exercises. This has a number of effects.

The gentle aerobic activity helps to get rid of any metabolic waste products which may have accumulated during the exercise session. The benefits of an active recovery are believed to be related to the muscles continuing to receive a more extensive supply of oxygenated blood, which will also assist with the removal of metabolic waste products.

During exercise the blood is being pumped around the body by the action of the heart. However, the blood is assisted in its return to the heart via the venous system and muscular contraction. If an athlete stops exercising suddenly, the heart continues to beat fast, sending blood around the body, but, because the exercise has ceased, the blood is no longer assisted in its return to the heart. It is suggested that this is one of the reasons why people sometimes feel faint after exercise. During a cool-down, the heart rate is gradually lowered to its resting level and the venous return continues to be assisted by the actively contracting muscles, thereby preventing this problem.

After exercising, and following the cool-down period, the athlete's heart will still need a period of time to settle back down to its full resting rate but should be within 30 beats of what it was before the exercise session started. This will, of course, be influenced by the overall physical condition of the individual. It may also be influenced by the content of the session, with more demanding sessions requiring a more extensive cool-down. The cooling down period also provides an opportunity for the inclusion of additional stretching exercises, which may be desirable especially if they were not included as part of the main session. The inclusion of stretching exercises within the cool-down period not only helps to gradually lower the activity level of the body at the end of the session, but it may also prevent stiffness the following day.

The cool-down period is also likely to take place when the body is warm, making the muscles more receptive to stretching. The most effective stretching can therefore be performed at this time.

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Hockey Training Intensity

A few years ago I was working with a junior hockey player during the off-season and he mentioned that his team would be doing some fitness testing in the middle of the off-season. He mentioned they would be doing some VO2 max tests. And I quickly thought back to a presentation I had attended at the NSCA conference that winter.

The presentation at the NSCA conference covered a few different sports but there was some research related to hockey. One of the points that stuck with me was that there is an optimal level for VO2 max in hockey. Exceeding this threshold results in detriments in power production. He made this point during the presentation because he spoke of an NHL team with a coach that was notorious for bag skating his team the day after a loss. The presenter argued that this would do more harm than good and would result in a slower, less explosive team.

So as the player I was working told me that he was about to perform a VO2 max test, I secretly hoped that he would be in the appropriate range. Meaning I didn't want to see his score soar up too much from previous years as this may lead to a slower, less explosive athlete.

After the test this player was somewhat dejected as his score was not as 'high' as previous years and actually fell off slightly. I smiled to myself and later filled this hockey player in on why this wasn't necessarily as bad thing. And then he went on to have his best year ever and make the move to the professional ranks.

At this point I'd better set the record straight that I'm not against VO2 max tests. It's just that we have to recognize what it is we are testing for and the value that the test plays in the game of hockey.

Besides VO2 max testing another useful test for hockey would be the anaerobic threshold test. When you are able to access oxygen for energy you can stay aerobic. However when the intensity rises and oxygen is no longer available your body utilizes anaerobic metabolism. The anaerobic energy pathways include ATP-PC and anaerobic glycolysis.

With anaerobic glycolysis the waste product is lactate. Lactate levels in the blood will depend on the rate of lactate production as well as how quickly it can be removed from the blood.

A recent study during an NCAA div I game attempted to correlate shift length to blood lactate levels. While they weren't able to do this due to the small sample size and the variability of the data they were able to provide some interesting data related to blood lactate levels.

Blood lactate levels during the game ranged between 4.4 and 13.7 mmol/L. To put this in perspective our blood lactate at rest would be about 1 mmol/L. The highest blood lactate levels were recorded during a 5 on 4 penalty kill when the lactates maxed out at 12.4 and 13.7 mmol/L. A previous study showed a range of 1.2 - 8.9 mmol/L when blood samples were collected within 3.8 minutes of the end of a hockey game.

So what does all this data tell us? It tells us that hockey is an intense game with a large degree of variability in anaerobic metabolism. While not demonstrated in the above paper there is strong reason to suggest that increased shift length corresponds to increased blood lactate.

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