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
วันพุธที่ 17 พฤศจิกายน พ.ศ. 2553
วันอังคารที่ 16 พฤศจิกายน พ.ศ. 2553
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.
วันอาทิตย์ที่ 14 พฤศจิกายน พ.ศ. 2553
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.
วันเสาร์ที่ 13 พฤศจิกายน พ.ศ. 2553
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
วันศุกร์ที่ 12 พฤศจิกายน พ.ศ. 2553
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.
วันพฤหัสบดีที่ 11 พฤศจิกายน พ.ศ. 2553
วันพุธที่ 10 พฤศจิกายน พ.ศ. 2553
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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