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

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http://www.youtube.com/watch?v=iavyUz7ES6w&hl=en

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

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

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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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Creatine for Enhanced Performance

Creatine is a naturally generated amino acid in the body. The liver and kidneys produce it in small amounts. But it's also found in a meat-eaters' diet because creatine is found in many meats, especially game meats, tuna, and herring. Because of these natural occurring levels, studies are now debunking the earlier theories that supplementing with creatine could be toxic on the liver.

It's now quite common for athletes of any sport to be supplementing with creatine because it aids in energy production. Specifically, creatine aids in the production of Adenosine Triphosphate (ATP) which is the main anaerobic energy source our muscles use for short, powerful blasts of energy. It's the energy we need to punch harder, sprint faster to the puck, or jump higher to the hoop. Bodybuilders and powerlifters have been using it to pack on muscle. But the reality is, creatine will benefit any type of training your doing.

ATP energy is used up in 30 seconds so it's vital that the body be able to reproduce this energy source quickly for its next use. Creatine aids in the production and transfer of the phosphate needed to replenish ATP. So whether you're struggling to power through those last few reps, or you want to improve your vertical jump, supplementing with creatine is a good way to bust through your plateaus.

Most research suggests the best way is to go through a loading phase where you're ingesting 5mg of creatine three times a day for five days. Then, you'll begin taking just one 5mg dose per day. Mix it with juice because the simple sugars in juice aid its digestion. The final step is to stay focused in your training. Creatine will allow you to intensify your workouts so that you can push through the boundaries of your personal bests.

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Toronto 2010 Tuesday Highlights Day

Watch highlights from Tuesday's day session at the Rogers Cup, including a first-round meeting between David Nalbandian against David Ferrer.



http://www.youtube.com/watch?v=kMl0Qd-JgQI&hl=en

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How Much Energy Does a Wind Turbine Make?

I was wondering the same thing before as well when I was considering the use of windmills for generating electricity to run my house. Ever since I built my own homemade wind turbine, I have been able to reduce my power bills by more than 75% now and I am very glad that I made the decision to build this wind mill system.

1. How Much Energy Does a Wind Turbine Make?

Wind turbines can produce different amounts of energy depending on their sizes. Hybrid wind systems that are typically used in off grid places usually generate less than 100 kilowatts. These wind turbines are commonly used in areas where it is impossible to connect to the utility company. These turbines can be used for water pumping, telecom dishes, storing power in batteries etc.

2. How Do You Build your Own Wind Turbine at Home?

I managed to do this by downloading a DIY guide online and watching a set of step by step videos from the same website. This site will provide you with a list of all the parts needed for construction, and where you can get them for cheap or even free.

The main parts that you have to build are the tower, electronic control system, rotating mount of the turbine and a battery system. The propeller can be made with either wood or PVC piping. The guide contains all the instructions and diagrams for you to learn how to assemble the whole windmill system.

3. Will This Wind Turbine System Work for You?

It will work as long as there is some wind around your house. They work best in wind zones of approximately 8 mph or more, but they can also work in areas where the wind speed is lower.

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ATP Madrid Masters 2009 Final Federer vs Nadal Full Match (9/11) HD

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

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Do You Really Need a Creatine Supplement For Superior Physical Performance?

Creatine is something that you will hear a great deal about in any gym in the world. Bodybuilders found out some time ago that a good creatine supplement had numerous benefits for their bodybuilding endeavors. But in the grand scheme of things, can't you get the body that you desire without the use of this supplement?

Creatine is, after all, usually only thought of as a performance enhancement supplement, meaning that it will enable you to do better during your workouts, but that it has few, if any, benefits beyond this. Research shows that this is a mistaken belief. Other people believe that because they eat plenty of red meat and fish, which has this compound in it naturally, that they don't need a creatine supplement. This is also a mistake.

First, it is true that it is a natural performance enhancer, but it enhances more than just your performance. It also enhances your body's performance, by increasing anaerobic performance when you are working out. This does allow you to workout longer and harder as well.

You see, muscles are comprised of four different biochemicals, which include fatty acids, glucose, ATP, and creatine phosphate. All of these are necessary in the exercise and strengthening of muscles, and all of these biochemicals work together. Unfortunately, there is only so much that these biochemicals can do, and if you want them to do more, you need a supplement, which provides more of those biochemicals in the muscles...particularly creatine.

As with most things, there are those who will tell you why you shouldn't take this supplement. They will claim that creatine causes muscle cramping. Unfortunately for them - and fortunately for you - science has proven that it has nothing to do with muscle cramps. Muscle cramps are caused by a lack of hydration and low electrolytes. Experts agree that you need to drink one glass of water for every serving of creatine that you have.

It is also important to note that your body can waste creatine. You see, the muscles store this compound as 'stored energy' and use it as they are called upon to do more than they could without those stores. But you must think of your muscles as a container. Any container can only hold so much of any substance or item. Containers are not 'bottomless' and neither are your muscles. So, the muscles can only store so much of this compound at any given time. Experts agree that 10 grams of creatine a day is all that is really needed in terms of creatine supplements, because the muscles cannot store more than this.

While creatine improves your muscles response to your workouts, there are certain substances that actually improve upon it as well. Research has shown that creatine taken with Ribose increases the ATP in muscle cells. You can find products that now contain creatine and Ribose, and results of those who take a creatine supplement that contains Ribose have been great.

Caffeine is also great for creatine. As you know, however, too much caffeine isn't good for you. Experts advise one cup of coffee prior to a workout, which contains about 250mg of caffeine. You may need to experiment with caffeine with your creatine supplement, because everyone seems to have different reactions to caffeine.

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ATP Structure, Formation and Function - The Energy Currency of Cellular Metabolism

The first law of thermodynamics states that energy in our universe is never lost or destroyed but is instead converted from one form to another. This concept can be demonstrated by analysing the way in which we derive energy from our environment and how this energy is converted into a form which can be used to power the cellular processes necessary for life. As animals, we consume this energy first through our diet. Chemical energy stored within glucose in food is released and converted to potential energy through a catabolic pathway known as cellular respiration. This potential energy is then transformed to kinetic energy, ready to be used to power the various chemical, mechanical or locomotive functions required by the cell. This essay will describe the processes which instigate this energy release and how it is put to use in the body. It also aims to explain the idea of 'energy currency' in the cell by outlining the structure and formation of the molecule responsible for providing it: ATP or adenosine triphosphate.

ATP is a nucleoside comprised of a central ribose sugar, a purine adenine base and a chain of three phosphate groups. It is an immediate energy source in the cell and is formed during three stages. The first stage begins by harvesting chemical energy from oxidation of a glucose molecule. This process takes place in the cytoplasm and is known as glycolysis. Since the energy within organic molecules is stored within the individual atoms, it can only be released by breaking the bonds which hold the atoms together. This requires an 'energy spend' of two ATP molecules to assist the breakdown of glucose into intermediate substrates called glyceraldehyde-3-phosphates. Further breakdown enables the coenzyme NAD+ to pick up high-energy electrons and hydrogen ions, forming two NADH molecules.

It also releases energy allowing phosphate group to bond with ADP, forming two molecules of ATP in a process called substrate level phosphorylation. Further breakdown to pyruvate generates an additional two molecules of ATP, giving glycolysis an overall energy 'profit' of two ATP. The next stage of cellular respiration also yields ATP by substrate level phosphorylation. This stage, known as the Citric Acid Cycle, completes the oxidation of glucose and takes place in the mitochondria of the cell. Pyruvate diffuses through the cell membrane and undergoes several chemical reactions to form Acetyl Co-A, producing carbon dioxide as a waste product. NADH and FADH2 also carry electrons during this stage as well. Another two molecules of ATP are produced which can be immediately used by the cell for energy.

The majority of ATP produced by our body is formed by the third and final stage of cellular respiration in a process called oxidative phosphorylation. This is known as the electron transfer stage in which NADH and FADH2 give up the electrons they gained from glycolysis and the Citric Acid Cycle, releasing energy. ATP is then generated by an enzyme called ATP synthase which uses a hydrogen ion gradient to capture the energy released from the high-energy electrons. In this way, oxidative phosphorylation yields 34 molecules of ATP for every molecule of glucose. Thus, all the chemical energy harvested from the original glucose molecule is now as ATP in the form of potential energy, ready to be used for cellular work.

It is the molecular arrangement of ATP which then allows the release of this potential energy. The breakdown of ATP to ADP and consequent regeneration is what affords each cell the currency to survive and carry out the cellular work for a particular function. Since all three phosphate groups are negatively charged, the molecule is unstable and readily gives up it's terminal phosphate group through hydrolysis to form ADP (adenosine diphosphate) and an inorganic phosphate molecule. This reaction is exergonic, releasing approx triangle -13 kcal.mol. A reaction is described as exergonic when it releases energy into its surroundings and occurs spontaneously, giving products that have less potential energy than their reactants. An endergonic reaction requires an input of energy from its surrounding and products have more potential energy than reactants. It is the ability of ATP to couple endergonic and exergonic reactions that makes life able to continue. By giving up a phosphate group in the exergonic transformation of ATP to ADP, this allows other reactants to pick them up and gain energy to allow an endergonic reaction to take place. This process is known as energy coupling in the cell.

The notion of ATP as an energy currency is bourne from the idea that ATP must first be 'spent' (in the form of 2 ATP molecules in the glycolysis stage) in order to gain a 'profit' of 36 ATP molecules per oxidised glucose molecule. Without continuous recycling and management of the energy in our cells by ATP, we wouldn't have the energy to make new blood, move around, rid our bodies of poisons or even reproduce. The significance of ATP was highlighted in 1997 when the Nobel Prize for Chemistry was shared between Boyer, Walker & Skou, when they consolidated the structure of ATP and the role of ATP synthase.

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Tridenosen - How Does Tridenosen Help Muscle Building?

Tridenosen H, or just Tridenosen, is a popular new product for weight lifters and bodybuilders. Muscle building gains can be seen as early as three weeks with it. Tridenosen is not an anabolic steroid and does not control hormones like anabolics either. It has the same muscle building effects though as steroids.

Tridenosen is thermogenic which means it is fat burning. It also retains nitrogen so it gives the appearance of fuller muscles due to this property. Tridenosen has a strong effect on protein synthesis. Those that use Tridenosen will notice that it works as well as a steroid, but without the side effects due to androgen.

ATP is the main component of Tridenosen and is a source of cellular energy. With high ATP levels a person can train hard but recover quickly. Tridenosen activates inactive muscle fibers with the high levels of ATP. This leads to the growth of muscle. Protein synthesis is triggered by the increased action of MRNA. This protein synthesis is comparable to anabolic steroids, but without the hormone manipulation which is always a risky thing. You don't want to mess around with your hormones.

The protein synthesis is also due to the levels of ATP in Tridenosen. ATP also provides better endocrine performance. Every cell in the body benefits from the energy provided by ATP. Of prime benefit are the hypothalamus and pituitary glands. These are vital in the sequence of releasing testosterone and growth hormones. The higher levels of ATP also starts increased capillarization. This means there is a marked increase in the number of capillaries in the body to transport blood to the muscles. This in turn helps the muscles grow faster due to increased blood.

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ATP DOUBLES Indian Wells 2010 Final Nadal/Lopez vs Nestor/Zimonjic Full Match (9/11) HD

http://www.youtube.com/watch?v=8-fIzfz0oKI&hl=en

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