Effects of Bludging Pre and Post Christmas (ie the Effects of Detraining)

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Planning on taking it easy in the lead up to Christmas because it is the party season after all? Think again!

Cutting back or missing sessions will be detrimental to your strength and fitness – ‘Use it or Lose It‘ rings very true here!

If you back off before Christmas and then continue to do less over the Christmas break, you will potentially be detraining for up to 10 weeks! (it’s only 6 weeks until Christmas now and then most of you take a break or go on holidays after Christmas!)

The Facts

Detraining (short-term <4 weeks)

  • Strength can be maintained without training up to 3-4 weeks, but is gradually lost thereafter (strictly speaking, you can temporarily lose strength before this, but it comes back so quickly during retraining that it doesn’t matter)
  • Muscles start to atrophy (reduce in size) after 2-3 weeks, though gains usually come back quickly, at least in beginners. Trained athletes or those with a long training history may take longer to get back to where they left off.
  • Endurance performance decreases by 4 to 25% after 3-4 weeks. That’s huge and hurts to get back. That hill that used to feel OK now feels like a mountain!
  • VO2 max (your maximum oxygen consumption and an indicator of fitness) declines by 6 to 20% at around 4 weeks of detraining.
  • Beginners can maintain endurance performance for at least 2 weeks without training, though recent VO2max gains can be reversed after 4 weeks. So if you are just starting out and feeling great then stop training over Christmas, you’ll be starting again from scratch. Remember that feeling when you first started? Do you really want to go back there?
  • Muscle, strength, endurance, and fat gains/losses vary from person to person. Some will suffer more than others.
  • Flexibility is reduced after 4 weeks of detraining by 7-30%
  • Bed rest/immobilisation/sedentary behaviour (sunbaking?) speeds up muscle atrophy – sleeping in shrinks muscles!
  • Lastly, your metabolism slows (due to loss of lean muscle and less activity) which will lead to weight gain.

 

Maintaining Gains and Fitness over a Break

  • To maintain strength during 4+ weeks of detraining, train at least once per week (for beginners) and twice a week for more trained athletes.
  • To maintain hypertrophy during 4+ weeks of detraining, train at least once per week (for beginners).
  • To maintain endurance during 4+ weeks of detraining, you can lower training volume by 60 to 90%, training frequency by no more than 20-30% in athletes,  but beginners can reduce it by 50 to 70%. Training intensity should be the same. Therefore, if you do less, it still needs to be a hard workout to be effective. The odd walk won’t cut it.
  • If injured, use alternative training forms such as strength training (which can maintain some endurance performance) or underwater running, cycling or swimming.

 

So – if you are pondering taking it easy over the Christmas break, remember that being active should be a year long/life long habit, not something to stop and start. Something is better than nothing so even if its 30mins, just get out there and move each day over the break.

The #1 Habit You Should Have to Lose Weight

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One great reason here why Group Training works with Weight Loss and Fitness Gains, and how to make it happen for you.
 

The #1 Habit You Should Have to Lose Weight


We can all agree that a habit is anything you do regularly, but according to the definition used in psychology, a habit also needs to be done automatically — as in, without really thinking about it.
All habits need a trigger — a little reminder that says, “Hey, you should do this action now.” You want to be able to just get out of bed and exercise, just as you brush your teeth each morning.
They also need a reward — a little reminder that what you just did was a good thing. “Hey – I nailed that class and feel great” is sometimes all the reward you need.
Habits are hard. But repetition and rewards make actions become habits much more easily.

How to make exercise a HABIT


FIND PEOPLE TO SHARE YOUR WEIGHT LOSS AND FITNESS JOURNEY WITH
Permanent lifestyle changes happen in relationships. Whether they take place with peers, a coach, family, friends, coworkers, the other anonymous people at training sessions, new habits happen when people get together and help each other out.
Finding your own triggers are hard. Seeing other people’s is easy. “I wish I could be as focused and consistent as her”. You can!
Remembering to tell yourself, “Great job!” is hard. Pat yourself on the back for every session you do, even if you came last up that hill. Hey, you were there when many weren’t!
Remembering to tell other people how awesome they are is easy. Try telling yourself sometimes.
Figuring out how to enjoy new foods, new activities, and new steps into your own life is hard. Watching and learning from a whole bunch of other people like you who are trying to get to the same place you are is just so much easier!
That is why Group Training Works!
At Energy Fitness we thrive on working as a supportive community, all with the one goal – to be healthy for a long time and to have fun doing it.
Come along and see for yourself – enjoy a week’s free trial – no contracts or commitments, just try it.
 
Go to www.bioathletic.com.au/training-club/ to sign up for your free week.

Sept 17

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Step it up September Challenge 2017

The Importance of Electrolytes When Exercising

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Sweating Much This Week???

 

 

With the current heat wave upon us and the fact that we are all continuing to exercise or train for upcoming events (which is great), we need to take a closer look at Electrolyte replacement to ensure that we can get the most out of our training and recovery.

What are electrolytes?

Electrolytes are important nutrients for our bodies as they play key roles in sending electrical impulses that influence our heart, muscles and nerves. They also play an important role in fluid balance and hydration in our cells, tissues, and our muscles. Lack of sufficient electrolytes can contribute to muscle cramps, delayed muscle soreness (DOMS) and spasms following exercise, and can contribute to headaches.

Symptoms of Electrolyte Imbalance

• dark urine (a sign of dehydration)
• irregular heartbeat
• fatigue
• lethargy
• convulsions or seizures
• nausea and/or vomiting
• bowel irregularities (including diarrhea and constipation)
• abdominal cramping

 

Where are Electrolytes Found?

Electrolytes include sodium, potassium, calcium, chloride and magnesium. Most often electrolytes can be found in foods but they can also be found in beverages such as coconut water and juices made from electrolyte-rich fruits and vegetables. Electrolytes cannot be consumed by drinking water as water lacks these important electrolytes.

Which Foods Contain Electrolytes?

Foods that are naturally higher in electrolytes include all plant-based foods, but particularly fruits and vegetables, and primarily those that are red, orange, and/or yellow. These fruits and vegetables not only contain a rich-source of potassium but are also good source of magnesium. Nuts, seeds, and beans are also a good source of magnesium and calcium, but are not rich sources of potassium and sodium. Green leafy vegetables can also be a good source of calcium and potassium.
Good sources of Potassium:
– Beans (white beans)
– Green leafy vegetables: spinach, chard, kale, beet leaves
– Potatoes
– Bananas
– Dried apricots
– Yellow Squash, butternut pumpkin and zucchini
– Avocados
– Red, yellow and orange fruits and vegetables: bananas, beetroots, oranges, capsicums.
– Coconut water
Good sources of natural Sodium:

– Celery
– Beetroot
– Bok choy/Pak Choy, Asian Greens
– Capsicums (red, yellow, orange)

I also don’t mind a bit of good old Aussie Vegemite which is high in sodium, as is table salt, however salt is added to many packaged foods so minimise the amount you use.

Magnesium

Magnesium supports bone and teeth development, nerve and muscle function and enzyme activation. Getting enough magnesium in your diet also protects you from high blood pressure, a factor that increases your risk of heart disease, and helps to combat osteoporosis. It is found in leafy green vegetables, nuts, cereals, beans and tomato paste. Magnesium cannot be stored in the body so if you are not getting enough in your diet consider a supplement. You need a small amount of magnesium daily, about 400 milligrams for men and 300 milligrams for women.

Calcium

The body uses calcium for bone and teeth formation, blood clotting, muscle and enzyme function and normal heart rhythms. Calcium is most commonly found in milk and milk products. It is also in meat, fish with bones such as salmon, sardines, eggs, fortified breakfast cereals, beans and certain fruits such as dried apricots and figs, and vegetables such as asparagus and leafy greens. Aim for at least 1,000 milligrams of calcium each day.

Good sources of Magnesium and Calcium

  • Beans
  • Nuts & seeds such as pumpkin and sunflower seeds, wholegrains and yoghurt (magnesium mainly)
  • Almonds, cashews, sunflower & sesame seeds, brazil nuts and pine nuts  (highest content)
  • Green leafy vegetables (calcium) and wheat-based grains (magnesium)

 

Electrolytes Post-Exercise

When you sweat, you primarily lose potassium and sodium, therefore to replenish the electrolytes lost, you can make a juice made from red, yellow, and orange produce (for natural sodium) with some green leafy vegetables (for potassium) to help replenish. Coconut water is also a great source of both potassium and sodium and is lower in calories and sugars. Try mixing the fruit and veg in coconut water or just have on its own. For the most part, coconut water is also higher than most juices in electrolytes, and therefore can make for a great way to replenish electrolytes lost through sweat.

Pre or Post-Exercise?

If you are participating in a high intensity exercise or training when it is very hot and humid, it’s important to prepare your body with electrolytes prior to exercising. For most, it may be more beneficial to drink 500-600mls of an electrolyte-rich beverage such as coconut water or electrolyte-rich juice, prior to exercising instead of waiting until after the exercise session.

Pre-exercise, your body is more likely to benefit from a higher electrolyte beverage as you provide your body with sufficient electrolytes before losing them through sweat.

Post-exercise, the focus should be more on a protein-rich beverage to repair muscle damage due to the exercise session. Dairy products contain key electrolytes and are also a source of protein and carbohydrate.

You can also use Staminade, Gatorade or similar to increase your electrolyte intake before, during or after exercise, but these are higher in sugars unless you are using a sugar free product (not a bad thing if you also need more carbohydrate intake for energy). Other electrolyte sources that are great are Hammer Endurolytes (a capsule) that can be taken with water, or various effervescent tablets that can be added to a drink bottle from brands like GU, Hammer, High 5, Endura.

What About Water?

Though water does not contain a good source of electrolytes, it still plays an important role in hydration and should not be forgotten.

 

 

Coastal Classic Entries Open Monday!

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If this race is on your radar this year, don’t miss out – Entries open Monday and it sells out fast! Get your fingers ready, make sure the internet connection is strong and the alarm is set!

Coastal Classic entries for 2016 open Monday the 18th of April at 9am. With the event having sold out quickly last year the anticipation is it will sell out even quicker this year. So make a note and be ready to avoid disappointment.

 

Once you’ve got your entry – what next?

 

Coastal Classic is a tough technical course. Don’t be fooled by “It is only 29km”.

Want to make the most of your training and have a race you can be proud of and know you have the right specific training under your belt?

 

Energy Fitness Online Coaching for Runners has been producing some great results in these events over the past 12 months.

 

See here for more info on how you can have a personalised program to give you the best result possible. https://energyfitnessgymea.com.au/energy-fitness-running/

 

Our Coastal Classic Runners Workshop last year was a great success, providing runners with the right training advice for this course, demonstrating how important Strength & Conditioning Training is for Trail Running, how to be a Better Technical Trail Runner, Injury Prevention, and Training and Race Nutrition. Next Workshops dates will be announced soon.

But first things first – get your entry! This coming Monday 18th April at 9am. Entries will sell out fast so don’t wait! Be a part of this spectacular event!

 

Why is the event so popular? Well 29km of trail running along some of the most spectacular coastline in Australia if not the world is the answer. Based along the coast track through the Royal National Park this race brings you stunning vista after breathtaking view. While you are only just south of Sydney the views offered by the world’s second oldest National Park means you literally could be in the middle of nowhere.

It’s also not just the views that attract such a crowd, the running itself is top shelf as well. Rocky terrain, beach running, cliff top tracks, rainforest, steep inclines, the trail has it all, plus more. The race is also gaining a reputation as a deceptively difficult challenge for trail runners and one that keeps them coming back to hone their strategy as they chase that elusive PB.

The event is on Saturday 3rd September 2016 so make a note on your calendar, prepare your training plan and be ready Monday morning to grab an entry.

 

Sim Coastal Classic

Feb Fit & Lean…..Fast! 4 Week Post Xmas Detox & Exercise Plan

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shutterstock-belly-fat

Feeling the effects of a fun Festive Season? Has overindulgence left you with a few extra kg’s?? Suffering from Grog Gut?

Yes? Read on!

Are you ready to get back into your training routine, but you are feeling sluggish and want to feel better sooner rather than later? Then wait no more!

I have developed a 4 week Program to kick-start  your 2016, and help you find your way back to feeling fabulous like you did before Santa started loading up his sleigh, and Grandma started boiling the Christmas Puddings! You know, back in the days when it was more work and less play? Hard to believe that it wasn’t that long ago! How quickly our diets and waistlines can go down the toilet!

Welcome to……………Feb Fit & Lean…Fast!

Call it a Mini-Winter Meltdown Challenge if you like, as it is group focused, although can be done alone. It is nutrition and exercise based, focusing on cleaning up your diet after Christmas, cleansing your liver, reducing your alcohol intake and gradually increasing your weekly exercise routine so that you can get back into your usual habits (or start creating one!)

The 4 week program starts on Monday 1st Feb and is only $60 per person. You will be added to a private facebook page once payment has been received. Here you will receive the program and nutritional plan that will take you through the 4 weeks. You can plan your sessions with fellow participants (optional), be able to interact with me and ask questions along the way, as well as chat to other participants. (Similar to WMC).

You will do your own weigh in at the start, and then weekly to be accountable for your actions through the week, but more importantly, so I can see if you need any extra help. There is no winner at the end  – you will all be winners!

This is a great supplement to BeachFit or your training in general, and should be used in conjunction with your normal classes to get the most out of it.

Sign ups are open NOW – you can join by emailing me at simone@energyfitnessgymea.com.au

For Payments:

$60pp

BSB 012341

AC 451899887

Simone Hayes

Please put your name and FFLF in the reference.

What are you waiting for? Get Fit & Lean – Fast, in Feb! 

Bars V’s Gel’s V’s Carb Drinks

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Bars V’s Gel’s V’s Drinks

For many of you that are tackling races in early 2016 such as 6Ft Track, be aware that after Christmas these races come around very quickly! By the time the Christmas Festivities are over and maybe you have had a holiday away, then its the Australia Day long weekend etc etc, before you know it is 6 weeks until race day and you panic that you’ve been having too good a time and need to play catch up! Sound familiar?

Training over the Christmas period can be maintained easily if you are consistent but back off the intensity. Take it back a notch and  do it for enjoyment and don’t focus so much on training adaptations for a couple of weeks. Train somewhere different and it will be a lot of fun as you explore.

Also use this time to start experimenting with fuelling and nutrition for your race. Will you use gels or bars? Will you use carb loaded drinks? There are pro’s and con’s for all three and what you use depends on the race and individual preferences. Here is great document to help you work out the best form of carbohydrate replacement for you and your race.

 

It is important to consider the purpose of these products. Typically, the main purpose is to provide a convenient source of carbohydrate. During exercise, muscles must have carbohydrate available to work at its best capacity. When exercising for longer than around 60-90 minutes, carbohydrate stores require topping up to maintain high intensity.
In addition to being a convenient and compact form of carbohydrate, another advantage of specialised sports foods is that they can also provide other elements such as sodium, caffeine, possibly protein and can be formulated to provide ‘multiple transportable carbohydrates’ in the right ratio to allow for higher hourly carbohydrate intakes with reduced risk of gastrointestinal distress.
Sports foods are different to standard snack foods and fall into their own category of the Australian Food Standards Code. This allows for greater additions of ingredients such as vitamins, minerals or specific amino acids compared to other foods, but this also means they must contain a label declaring ‘Not suitable for children under 15 years of age or pregnant women: Should only be used under medical or dietetic supervision’. This does not mean all sports foods are unsafe for pregnancy or children, but it is wise to check with Accredited Sports Dietitian.
Is there a single best choice? No, it all depends on preference and individual needs. Can you pay too much for unnecessary additions, marketing and claims… possibly yes…read on….

SPORTS DRINKS
Sports drinks are a carbohydrate and sodium containing beverages (sometimes with other additions like protein or magnesium) that should not be confused with ‘energy drinks’, which are highly caffeinated drinks usually without significant sodium content. Sports Drinks have been used in research for years and when compared to plain water they have consistently shown to; enhance performance over a variety of distances, encourage fluid intake and promote better fluid retention. Overall, they are a convenient way to address fluid fuel and electrolyte needs in one product.
Look for carbohydrate content between 4-8%, higher concentrations can be achieved with a concentrated mix or additional carbohydrate solution in a ratio of 2:1, glucose to fructose.
Some sports drinks have only low to moderate sodium content, but the best option is to look for a sodium content around 50mg/100ml.

Reasons and situations for use:
• Easily manipulated to suit requirements eg diluted, extra sodium and/or carbohydrate;
• Can be bought in bulk powder form to decrease cost per serve or make travelling with ;product more convenient
• Useful addition to carbohydrate loading plans to boost carbohydrate intake without feeling; too full
• Convenient ‘all in one option’ when fluid and fuel must be carried.

Watch out for:
• Carbohydrate content can vary, check labels carefully to match with your nutrition plan;
• Carbohydrate is not always required during exercise and overconsumption of sports drink; may lead to unnecessary excess daily energy intake;
• Warm sports drinks can be quite unpalatable so if your drink is going to sit around in the sun for hours consider taking an esky/cooler bag or freezing your bottle and letting it defrost over the day;
• Sports drinks can damage teeth, consider dental hygiene (Sports Dietitians Australia have a useful factsheet if you want to read more on this topic);
• Claims that addition of minerals such as magnesium and/or trace amounts of amino acids will greatly enhance performance of the drink, there is limited evidence for this.

SPORTS GELS
Sports gels are a popular choice amongst triathletes, cyclists and runners. They are a sweet, gooey, convenient source of concentrated carbohydrate, usually in a single serve pack. Most gels provide between 20-30g of carbohydrate, and usually contain sodium with no fat or protein. Many gels have a mixture of glucose and fructose to help intestinal absorption of higher intakes of carbohydrate, but take care if you have fructose intolerance. Gels may contain caffeine in amounts varying between 8-80mg per serve. Sports gels come in a huge range of flavours.

Reasons and situations for use:
• Easily be taped to bike frames or running belts, lightweight, compact and very portable;
• Quite durable, won’t get squashed or go soggy like a sandwich might;
• Can be a convenient source of caffeine during events but check the label carefully as content can vary significantly;
• Useful source of carbohydrate when fluid is provided on route.

What to watch out for:
• If you tasted a gel sample and thought it was ok, don’t assume that you will feel the same on your eighth gel of a race. Gels are very sweet and ‘flavour fatigue’ is common – consider packing a range of flavours to avoid this;
• Don’t forget hydration, relying on gels does not address fluid needs and consuming gels without fluid increases the risk of diarrhoea or cramping
• Empty gel packets can be a sticky mess but please don’t litter

SPORTS BARS
Sports bars are energy dense bars containing carbohydrate and varying amounts of protein, fat and micronutrients. Compared to gels and drinks, they have the greatest variation of ingredients and nutritional content. Different bars have different benefits for use before, during or after exercise so check labels carefully. Many bars include protein. This will not necessarily drive performance during an event if carbohydrate needs are adequate, but it can help start the recovery process early. Including protein containing bars during exercise could be a useful option particularly through heaving training weeks.
Some bars contain whole grains and provide fibre making them more appropriate for everyday use but may not be as appropriate during high intensity events if you frequently experience gastrointestinal upset.

Reasons and situations to use:
• Sports bars can be more filling and substantial, ideal for longer events and training days when hunger is an issue;
• Convenient, non-perishable and portable option as a replacement to other foods when away from home with limited access to ‘real foods’;
• Energy dense option to add to meal plans during busy days away from home when energy needs are high;
• Bars containing protein make a convenient recovery choice when other food is not available.

What to watch out for:
• In the colder weather, some sports bars may go so hard, making it difficult to chew and can even be inedible (keep bars close to your body in cold weather to help keep them soft). In the heat, others can melt and be a sticky mess;
• Bars require more chewing and time than gels or sports drink so if the event is short and fast and/or has lots of technical elements, bars may not be the best choice;
• High energy bars need to be matched to high energy needs or they can quickly become an expensive source of excess energy;
• Higher fat or fibre bars may delay gastric emptying, making carbohydrate less easily available and may increase risk of stomach discomfort or cramping.

Article written by Accredited Sports Dietitian Tanya Lewis