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Chile's No. 1 player Fernando Gonzalez surveys the devastation caused by the 8.8 magnitude earthquake that rocked his homeland and calls for international help in relief efforts.



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How to Supercharge Your Energy Levels through Exercise

Your energy levels will depend on several factors, including genetics, nutrition, sleep habits, and emotional stress. Some of these you have no control over But there is one VERY important factor that you do have control over and that is your ability to take part in physical exercise.

Need a source of vast power and energy?

Look no further than your gym.

The link between physical fitness and energy is so strong, that doctors have lately been prescribing exercise as treatment for chronic fatigue, depression, seasonal affective disorder (SAD), and insomnia, for instance.

If sufferers of the most stubborn kind of fatigue can be energized with exercise, imagine what can do for those of us who experience ordinary, every-day fatigue.

* Feel Great At Mid-Afternoon *

Your brain thrives on oxygen. Blood transports oxygen to the brain, so the greater blood flow to the brain, the greater the oxygen supply the brain has. As you increase your heartbeat with a vigorous workout, more blood surges through the brain, more oxygen gets absorbed by your brain cells, and you feel more mentally alert and energetic.

Experts point out another long-term cause-and-effect relationship between exercise and blood flow to the brain: as you continue exercising, the number of capillaries (small blood vessels between your arteries and veins) throughout your body will grow. More blood flow through your "pipes" means more oxygen will be supplied where you need it.

Regular exercise also keeps the pipes clear and circulation healthy by preventing atherosclerosis (buildup of plaque). Regular exercise can actually REVERSE atherosclerosis when combined with a healthy nutrition plan. When you have atherosclerosis in check, your brain is virtually guaranteed for the rest of your life.

Blood also carries glucose, the simple sugar that's the primary fuel source for your entire nervous system of which the brain is the command center. Glucose's production starts the metabolism of carbohydrates. Various enzymes, plus your body's ability to use glucose to produce ATP, the more important energy chemical in the body, control this production. When you exercise, you increase the level of those enzymes and their activity.

In other words, when you exercise regularly, you boost your enzymes, resulting in more glucose, and your body is more efficient in using the glucose. You get a larger supply of ATP, which helps fight off the mid-afternoon energy drop-off.

* Increase Metabolism *

It's no secret that strength trainers are firmer and stronger than sedentary folks. How could it be otherwise?

Resistance exercise builds muscle, pure and simple. The more muscle you have, the higher your metabolism, and the more calories you burn even at rest.

So why does "strong and toned" equate to more energy?

For starters, heavy people have to lug around more weight all day long. When the overweight climbs a flight of stairs, do yard work, or even just carrying the garbage can to the curb, they're also carrying that excess weight, making almost everything they do more exhausting.

Better-conditioned muscles make every task that much easier, regardless of body weight. When you exercise, your ability to use muscle fibers is increased. So you require less effort to perform any physical task.

A strong body also has a stronger immune system. Being sick drains us of energy, and exercise, by boosting immunity, staves off illness. Recent research has shed light on why the strong may get sick less often and recuperate faster when they do get sick: exercise increases the activity of natural killer cells in the bloodstream.

* Less Stress *

A great deal of research supports that weight lifting is one of the most effective means of battling depression and stress. One of the main fatiguing factors of depression and stress is lack of sleep. In a recent Stanford University study, formerly sedentary insomniacs who began to exercise fell asleep 15 minutes faster and were able to sleep an hour longer than they had before becoming active.

* Boost Brain Fitness *

To this point, we've been talking about the benefit of exercise on mental energy. But is it possible that being in shape might translate to even greater mental benefits, such as increased intelligence, creativity, memory, or reasoning ability? It's very possible.

Studies show that both factors of mental stimulation and exercise were contributing to the increase of the brain's learning centers in different ways. Mental stimulation results in more synapses (the little gaps between brain nerve cells that enable them to communicate with one another), while exercise increases the number of capillaries in the cerebellum and cerebral cortex (two areas of the brain crucial to intelligence.)

* Take a Walk *

Medical research results could hardly be clearer: Taking a walk is one of the best ways to take charge of your health. A study in the Journal of the American Medical Association (February 11, 1998) showed that walking briskly for half an hour just six times a month cut the risk of premature death in men and women by 44 percent. A study in the New England Journal of Medicine (January 8, 1997) reported that men 61 to 81 years old sharply reduced their risk of death from all causes, including cancer and heart disease, by walking two miles a day. Other research has shown similar results for women.

Recent studies have concluded that moderate amounts of exercise - including walking, jogging or using a treadmill for one hour, four to five times a week - can turn back the aging clock 30 years for middle aged men.

Consistency is probably the most important part of your workout. The more committed you are to walking all or most days of the week, the healthier you'll be. Remember that short walks are better then none at all. Health, like life, is a journey. All you have to do is take the first step.

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ATP Vlog #3: Shoutouts, puppy, and Tim the Enchanter?!?!

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Rotterdam 2010 Final Soderling Interview

Robin Soderling reflects on winning his fifth ATP World Tour title at the ABN AMRO World Tennis Tournament Sunday. Watch Live Matches www.tennistv.com Video courtesy of www.tennistv.com



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Sets And Reps - The High And Low Weight Workout

Big weights! Wicked pump! I always get caught between two minds whenever I hit my workout at the gym. One side of me says to lift heavy to get big and the other says that form should matter more than my weight poundage. This is an issue that used to cause me to get quite twisted every time I would prep a workout training cycle. I know each technique has its merits, so I used to be swayed back and forth never staying with either method long enough to see the results. With the low weights I get to move some decent poundage's and my ego gets gratified but alas, there is no killer pump. When I stick to the perfect form method with lighter weights I get great pumps but I never feel like I am really working hard enough to get anywhere because my weights are so light. So in my search for the perfect weight workout, I decided to combine the two methods and get the best of both worlds.

Seems obvious when some one else says it doesn't it? I love the pump from drop sets and isolation exercises and I love the feeling of grunting under large loads, so why not do both in a workout?

What I do is put in two exercises of 5x5 with 1 minute to 2 minutes rest between sets and then move on to one or two more exercises for 3 or 4 sets a piece with the odd drop set or super set in order to finish the workout with a great pump. I stay with the same weight on the 5x5's until I get all 5 sets of 5, usually hitting 4 or 3 reps on the last two sets in the beginning. When I finally complete the full 5x5 I up the weight by 5 to 10 pounds and start over. This ensures that I don't get lazy and that I am always getting stronger, so that's the first rule of muscle mass realized.

Once I have trained the muscles with between 85-100% of my one rep max, I've stimulated strength gains through enhanced neural drive and hit my type IIB fibers hard. Now onto the second group of exercises. I squeeze and pump the muscle, trying to fill it with blood while keeping in my mind that weight is a secondary concern. Here is where I hit the type IIA fibers with a slightly higher time under tension developed from the intensity techniques. The weights for this type of training are usually within 70-80% of your one rep max. Whenever I reach the point that the lighter weights no longer fatigue the muscle at around 10-12 reps, I bump it up a notch. Chasing the pump I rest no longer than 30-45 seconds causing me to hit a totally different set of fibers and making sure that all life has been thrashed out of the muscle. The best of both worlds in one workout!

The 5x5 method can also be seen as a lazy mans periodization, as the intensity varies from week to week depending on if I am trying a new weight or if I am still trying to get my "5's" at an already accustomed to weight. The high intensity at the end allows me to get nutrients and blood into the muscle, gives me my time under tension and stretches the fascia while the body part is still stuffed full of the goods.

So in effect this routine develops the type IIB fibers through high tension multiple sets making me stronger by increasing relative strength though enhanced neural drive. Then moves on to hit the type IIA fibers through a slightly higher time under tension given to me by the extended sets. This makes me larger by increased hypertrophy, stimulating increased muscle glycogen, ATP and Krebs cycle activity. The only variable to fill in after this is your nutrition habits, but that's a topic for later discussion. Here is an example of this type of weight workout. None of the set totals include your warm ups:

Monday

Chest

DB Bench press 5x5

Dips 5x5

Incline flyes super set with incline smith presses for 3x failure on both. Anything past twelve reps and you should bump up the weight.

Biceps

Barbell curls 5x5

Incline dumbbell curls 10/8/6

Rope pulley hammer curls drop set - 4 sets

Tuesday

Quads

Squats 5x5

Front squats pyramid up 12,10,8,6

Leg extensions 3-drop sets, each drop being 10 reps (10-10-10)

Hams

DB or barbell, stiff leg deadlifts 5x5

Lying Frankenstein curls (toes down on way up and toes out on way down) 4-drop sets, each drop being 8 reps (8-8-8)

Calves

Standing calf raises 3-drop sets of 10-10-10 per set.

Seated calf raises for 4 sets of 40-50 seconds each

Wednesday

Shoulders

Standing presses 5x5

High pulls from the hips 5x5

Face down incline laterals superseted with reverse cable crossovers for rear delts - 4 sets to failure

Triceps

Close grip bench 5x5

Low pulley behind head extensions off bench (Vince Gironda style) 4x8

Superset of kick backs and close grip pushups with elbows wide 3x 10

Thursday

Back

Deadlifts 5x5

Weighted chins 5x5

Drop set low cable rows with under grip for 4 sets

Abs

4 sets of crunches supersetted with hanging leg raises

Take the next two days off and then restart the cycle.

There are several ways to manipulate this schedule depending on your recovery ability and other stress factors in your life. Some of my clients respond best if they drop the second exercise of 5's or alternate it with a 10/8/6 rep scheme.

For maximum recovery I like to take a day off after every workout, especially if you're hitting the cardio hard. If this is something you may like to try than you can get away with another exercise per muscle group as you won't be hitting it again for a while, just watch for signs of over training.

The other popular way to split this workout, fits nicely into the workweek. Split your workout to fall on Mon-Tues-Thurs-Fri. Take the weekends off to recharge.

Don't worry about wilting away between workouts because as a natural bodybuilder the more rest the better. If you are going the assisted route, then you can add in a set or two extra here and there. It's far more productive to be slightly under trained than over trained. However if you give every workout your all on this routine, you will look forward to the rest!

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ATP Brasil Open 2010 Mello vs Lorenzi_12/12

ATP Brasil Open 2010 Mello vs Lorenzi_



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