วันพฤหัสบดีที่ 30 กันยายน พ.ศ. 2553

Tennis Instruction -How Important is it to Watch Tennis Video Lessons With Expert Comment?

Tennis in the last 25 years tennis has evolved from a tactical and strategical chess game to a straightforward, aggressive heavy topspin, right to left dominating by force rather than a skills battle.

This has given the illusion that the game is a lot faster than it really is, nevertheless if you are a student of the game and you want to improve your tennis stroke production or correct something in your shots and you need a good visual example, you are going to want to see some of the top players in action.

Of course you can tape some video on TV from matches played at the Australian Open, Roland Garros, Wimbledon or US Open and then go through hours of looking for the sequences that interest you but, without an expert commentary, you will be at square one.

Or you visit some of the websites on the internet that offer you video clips, most of them not for free, but it is one of the best ways to improve your strokes.

The best sites will identify the stroke, the most common grip types, the stroke description and give pointers on key aspects of the shot-making.

Most sites will allow you to play back or slow the action to a frame by frame replay that will show you exactly how the ball is hit , the swing is taken or how a particular type of footwork is used according to a specific situation.

The expert comment telling you what to look for and how to use it in your game is a great bonus to accelerate your learning process, with the advantage that you can apply the Tennis instruction immediately and in case of questions or doubts on the practice court, you can go back and review the material at your leisure.

So do not wait anymore go and look for a site with video lessons on it.

And enjoy improving your tennis!

วันอังคารที่ 28 กันยายน พ.ศ. 2553

วันจันทร์ที่ 27 กันยายน พ.ศ. 2553

วันอาทิตย์ที่ 26 กันยายน พ.ศ. 2553

Tennis PTT Thailand Open 2010 Nadal VS Potro - nadal raphael

bit.ly longest tennis match records,tennis raphael nadal,nadal raphael,tennis match,tennis scores,live tennis scores,tennis channel,atp live scores,"ptt thailand open,thailand open,atp,atp tennis,tennis,",Rafael Nadal,Benjamin Becker ,Michael Berrer ,Jeremy Chardy ,Juan Ignacio Chela...



http://www.youtube.com/watch?v=NOY364CSTPg&hl=en

วันเสาร์ที่ 25 กันยายน พ.ศ. 2553

Spontaneous Evolution - Learning From Our Cells

"You know, our cells just might be smarter than we are". Swami Beyondananda. "How can 50 trillion cells live in harmony and peace while a mere 7 billion people are on the verge of annihilating themselves?"

This is one of questions explored in the very interesting book I'm reading: 'Spontaneous Evolution' by Lipton and Bhaerman. They talk about the organizing principles responsible for the evolution of multi-cellular communities; their premise is that what works for the cell also works for the human, and what works for the human will also work for humanity.

The drive to higher efficiency and survivability led to the evolution of eukaryotic cells - communities of single prokaryotic cells. Over time, these evolved into close-knit cell colonies with individual cells performing essentially the same job.

As the population of these colonies exceeded a certain limit, it was no longer efficient for each cell to do the same job. Communal cells began to differentiate and specialize - delegating specific tasks to different cells.

Akin to craftsmen and their guilds, differentiated cells form tissues and organs whose products and services are required for the community's survival. For example, a cardiac muscle cell is a master of contraction - a process that is managed and driven by the many different organized guilds of cardiac cells that comprise the heart.

In exchange for their specialized cardio-vascular services, these cardiac cell guilds receive complementary services from other specialized cell guilds in the body - for example, nutrients from the digestive system, oxygen from the respiratory system, protection from the immune system, waste management through the excretory system and world news through the nervous system.

It's an important lesson: the success of these complex systems is a function of co-operation, not competition, among the cell guilds. The remarkable harmony displayed at the cellular level is the character that distinguishes successful cell communities from the current state of our human society. Each cell is an individual, yet they all behave and support one another.

A very interesting feature of the cell community is their equivalent of a monetary system. Adenosine Triphosphate (ATP) molecules are the currency of the cellular economy. Cells work to make ATP and expend ATP to do work.

Cells whose efforts are more vital get paid more ATP and may even be provided with cellular entourages that support their specialized functions. While cells are on different pay scales, every cell is provided with the basics of life: food, shelter, health care and protection.

Excess energy is stored in fact cells - the equivalent of regional and national banks. These reserves are available for the use of the entire community - at the behest of the body's government.

These reserves can be deployed anywhere within the system to build, upgrade, or repair the body's infrastructure. Cells, therefore, freely contribute to the efforts of the community without having to worry about where their next ATP paycheck will come from.

The human cellular organization has a R&D system that creates technology and manufactures biochemical equivalents of steel cables, plywood, circuitry and networks: an advanced environmental system for air and water purification; a superfast communication system right to the cell level; a criminal justice system that detains, rehabilitates and even assists in the suicide of destructive cells; full health care coverage and an immune system.

Will the Connected Age move towards true communities that collaborate will each other for the larger good? Will there be true interdependence as exemplified by our cellular communities? Do share your own thoughts and comments on this.

วันศุกร์ที่ 24 กันยายน พ.ศ. 2553

How Sometimes Ignorance In Tennis Is Bliss!

fter trashing Guillermo Canas 6-0, 6-3 in the MUTUA MADRILENA MASTERS MADRID 2007, Federer made the following comment; "I was especially disappointed with the Miami loss, so to beat him later in the year after two tough losses is nice."

To me that answer did not make one bit of horse sense! Why would Federer be upset to have lost in Key Biscayne, Florida (U.S.A.)? when the altitude is about only 3 Meters (9 Feet) above sea level, the courts are relatively slow, the balls do not move at all, the humidity and heat are unbearable, breathing is a torture, the wind blows from every direction, all in all conditions that highly favored a marathon type player from torrid and humid South America like Cañas, with an extremely low unforced error percentage (the so called "paparra"*).

Roger's more honest answer would have been "Yep, Miami hurt but Indian Wells hurt even more because I was playing under conditions that favored me, with an altitude of about 500 FT (167 M) and weather identical to my city of birth, Basel 853 FT (260 M), on pretty quick courts, with fast high bouncing topspin shots, rather low skidding balls on my slices and volleys, but in the end Canas still nailed me!"

In conclusion to the question, Roger Federer could have said; "Even though those two defeats hurt me, in Madrid at an altitude of about 1,969 FT (656 M) with all other conditions in my favour, fast moving balls high boucing on quick tennis courts, very low skidding balls on my slices on my attacks and volleys, plus the key factor of playing on an indoor tennis court which virtually and effectively reduces Canas defense capabilities by about 50% when the defense is indeed the core of his game, I knew that no matter how bad I played, chances were 95% in my favor that I would win." (Note- The 5% left in Canas favor would be in case of a Federer injury!)

This would have made plenty more sense to me, what about you?

In reference to "high altitude play" 1,800 FT (600 metres) is not a real challenge even though it does affect play, but anything at the 3,000 FT (1,000 M) and above sea level should be approached with much respect and longer then a 3 day preparation should be planned. As a tennis player here are some places to watch for; Mexico City, Mexico 7,349 FT (2,240 M), Quito, Equador, 9,200 FT (2,800 M), Johannesburg 5,751.3 FT (1,753 metres), Lima depending on location up to 5,079 FT (1,548 M), Gstaad 3'150 F (1,050 M) and a few others.

Altitude play can be a real curse or a blessing depending on how well you adapt and the type of game you play. Altitude training (sometimes simulated altitude in pressurized systems) is a blessing because, done the right way** and at the right times in the year, can lead to the natural gain of red blood cells which are so much in need for top performance.

The more an athletes body is at the top of its fitness, the greater care you have to take with it. In some ways an athlete's body is like the strings on a violin. As you fine tune it, the sound produced can be sublime, but, with the increase in sound quality, the risk of breaking the strings is much higher as well.

Of course there is a lot more to it then what meets the eye in tournament play. Knowledge of the conditions and quick adaptation to the environment you are going to play in; court surface, court size, back-drops, colours, wind patterns, tennis balls, lighting, sun position, shoes, racket string tension, clothing, sleeping plus drinking water, nutrition, mental preparation, regeneration and more...are all fundamental.

An early arrival of 2 to 3 days before the tournament begins allied to proper nutrition, physical and tennis training, can definitely make a huge difference in the outcome of your performance in a tennis tournament. The no respect of this rule at ATP/WTA professional level, many times leads to injuries and often to the surprise early exit of seeded players, who were late arrivals due to overloaded schedules, final play in a previous tournament and a myriad of other reasons.

In the tennis high altitude tournament play the scenario is no different, even though some believe if you can't train at altitude for at least two or preferably four to five weeks, prior to the tournament, your next best choice appears to be to compete immediately. But, since most athletes compete at their worst 24 to 48 hours after arriving at altitude, in my opinion you should keep in mind that everyone is in the same boat (exception, the ones born and who lived many years in high altitude) therefore an early arrival of at least 3 days before the tournament should be enforced and give you a small edge by passing the 48hr threshold.

As far as Federers comment, of course he knows what's going on, but he has to say something to the hungry press and certainly it will not be the real truth that he keeps for himself in the only place he can have true privacy for his pains and tribulations on the tour, his heart!

*In South America a tennis "paparra" is "el que passa mil y una pelotas (bolas)" the one that gets a thousand and one balls over the net without making a mistake. In short, "the tennis players nightmare"!

** For example, living at high altitude 6,000 FT (2,000 M) or above and training at lower altitude between 3000 FT (1,000 M) and 4,200 feet (1,400 M), with proper medical supervision (iron intake, VO2 max, lactates and other important controls), should bring the best results.

- NOTE WELL, this is NOT a training plan, nor advise for unsupervised athletes or anyone else. An individual professional training plan, professional advise and medical supervision before, during and after training is a must! DO NOT and I repeat, DO NOT try high altitude training alone, trying it alone can put YOUR LIFE AT RISK, so DO NOT DO IT without a highly qualified professional training team and medical support!

วันพฤหัสบดีที่ 23 กันยายน พ.ศ. 2553

juan martin Del potro Tributo 2010 La torre de tandil

Juan Martín del Potro es un jugador profesional de tenis nacido el 23 de septiembre de 1988 en Tandil, Buenos Aires. Sus padres se llaman Daniel y Patricia. Su padre, Daniel, jugó al rugby semi-profesional en Argentina y trabaja como veterinario. Su madre, Patricia, es profesora. Tiene una hermana menor, Julieta. Su idolo de la infancia era Pete Sampras y admira a Marat Safin. Habla español, algo de italiano, e inglés. Es un gran fan del Boca Juniors, equipo de fútbol argentino y de la Juventus, de la liga italiana. Comenzó a jugar al tenis a los 6 años en el Club Independiente de Tandil, el mismo en el que se iniciaron Juan Mónaco y Mariano Zabaleta. Su entrenador en ese entonces era Marcelo Gómez y lo llevó a jugar, con solo siete años, su primer Nacional en Bragado, Provincia de Buenos Aires. A los 12 años, Juan Martín fue el representante argentino en el Mundial Juvenil de Sudáfrica "Nike Junior Tour" y fue derrotado en la final. En el 2003 jugó su primer torneo future. Despegó en el 2005 cuando empezó la temporada fuera de los 1000 primeros puestos del ranking mundial y terminó entre los 160 mejores. Se adjudicó tres futures y comenzó a participar en challengers, ganando en Montevideo y llegando a la final en Campos do Jordao, además de dos semis. En el 2005, se convirtió en el jugador más joven en terminar la temporada entre los mejores 200 y, un año después, en el más joven de los primeros 100. En 2006 se estrenó en torneos ATP perdiendo en segunda ronda en Viña ...



http://www.youtube.com/watch?v=wv3xKsLc9vU&hl=en

วันพุธที่ 22 กันยายน พ.ศ. 2553

Steroid Q and A: Steroids and Creatine

Q: I read somewhere that AAS and Creatine isn't a good idea because they correspond to the same receptor cells and when put together, they compete too hard with one another and actually diminish the effects of AAS. Is this true?

A: They may have some receptor sites in common, though we've never heard that. But receptors aren't really the issue here because they don't have chemical structure in common, so it would be a miss on that level anyway. More importantly, they work much differently, and therefore, should be used in different applications. Creatine swells muscle cells with fluid and increases contraction strength and hypertrophy. Its interaction with androgen pathways is debatable. Here's what's more important: You're using AAS during a cycle and hopefully eating yourself toward massive gains, in addition to the effects of AAS. So why would you use creatine during this period when pumps are so hellatious anyway? You wouldn't. It would be a waste, wouldn't it? Leave the creatine alone for the off season to bridge between cycles and keep those pumps and water volume rolling.

You can use creatine during pre-contest cycles with Anavar or D-bol and it can increase the effects of creatine and create tremendous vascularity for stage. Also, these two drugs allow creatine to be absorbed more readily. This is also true for straight Testosterone, which increases creatine synthesis. The main thing to remember about creatine is its ability to aid in recovery. What creatine actually does is increase the synthesis of ATP energy in muscle cells and allows you to recover faster and increase strength. This is why using it during off cycle times, when you need all the help you can get, is much smarter. But as we said, you can use creatine prior to a competition for increased cell volume and cosmetic tweaking, as well as fuller muscles.

วันอังคารที่ 21 กันยายน พ.ศ. 2553

วันจันทร์ที่ 20 กันยายน พ.ศ. 2553

Serena Williams, The Smoking Gun!

...And yes for all I know Serena's racket must be still smoking a couple of days after that incredible final!

"She smoked her,'" said Serena's hitting partner, Mark Hiawaly. "It was unbelievable. She's serving bigger than in the past, she hitting some around 200 Km and is serving very accurate. She took away time from Maria by standing inside the court and fending off the pace. Whenever she moves forward, that's when she's playing her best."

After watching Serena Williams completely, demolish, neutralize, demoralize and humiliate Maria Sharapova at the Australian Open final 2007, 6-1 6-2 one is left wondering, where is the typical;

"We are better now, we are faster, we hit the ball harder, Steffi Graff or Pete Sampras would not have a chance today....". Imagine Serena did not play for almost 2 years and did such trashing! Wouldn't this apply to exceptional players from other eras? I believe yes!

Yes, it would certainly apply to, Pancho Gonzales, Rod Laver, Ken Rosewall, Margaret Court, Lew Hoad, Bjorn Borg, Pete Sampras, Maria Ester Bueno, Billy Jean King, Steffi Graf and many, many others! But I rather leave that discussion for another time and focus on the fantastic performance Serena achieved on this final.

Contrary to what happened in the men's semi-final between Andy Roddick and Roger Federer, where Andy is much at fault for making Roger look good. In this women's final Serena Williams put an awesome display of power, aggression and absolute pressure that resulted in total domination.

Maria Sharapova despite trying hard, was reduced to a spectator in a match where from return winner, to winning forehands, backhands, or volleys, mercilessly zipped her by! Maria rarely had a chance to get into a rally and when she succeeded to win one point, she would lose the next two.

The statistics show us how devastating and one sided the final was:

o Williams served at 69 per cent throughout the match against 51 per cent to Sharapova, and won 79 per cent of those successful serves to 67

o Sharapova served six double faults to two

o Williams finished with 28 winners to 12

o Sharapova committed 13 unforced errors to 11

o Williams converted 4-of-6 break points to 0-of-2

o Williams also won 53 per cent of the points when receiving to 27

o Williams won 60 points in total to 35

There is nothing else to say but, to congratulate Serena Williams for probably the most fantastic tennis performance on a Grand Slam women's final in modern tennis!

If you want a role model for guts, fighting spirit, perseverance, focus, grit, athleticism, clear thinking under pressure, winning spirit you need not to go any further, look up to Serena Williams!

Enjoy your tennis!

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

วันอาทิตย์ที่ 19 กันยายน พ.ศ. 2553

Movistar Música 2010 - Capítulo Resumen Verano - Parte I

Movistar Música regresó este 2010 con lo mejor de los eventos realizados por la marca en el verano. Múisca en los Parques, Música en la Playa y el ATP Movistar Open entre otros estuvieron protagonizados por artistas como Los Jaivas, Gondwana, Américo, Ángel Parra Trío y Francesca Ancarola entre otros. No te pierdas Movistar Música en 13C, los sábados a las 22:00 horas.



http://www.youtube.com/watch?v=pk9mTxfqQXI&hl=en

วันเสาร์ที่ 18 กันยายน พ.ศ. 2553

Ernests Gulbis Wins DelRay Beach ATP 250 Championship over Ivo Karlovic

Ernests Gulbis Wins DelRay Beach ATP 250 Championship over Ivo Karlovic - Last Game and Trophy Ceremonies - (Full Match Highlights in Progress....)



http://www.youtube.com/watch?v=Y2GFHymWv8o&hl=en

วันศุกร์ที่ 17 กันยายน พ.ศ. 2553

ATP World Tour Uncovered - Wimbledon Preview

In season 2, episode 24 of ATP World Tour Uncovered, former Wimbledon champion Pat Cash shares what makes The Championships special and weighs in on this year's top contenders.



http://www.youtube.com/watch?v=Iea1jNsXNMI&hl=en

วันพฤหัสบดีที่ 16 กันยายน พ.ศ. 2553

วันพุธที่ 15 กันยายน พ.ศ. 2553

Roger Federer vs Robin Soderling -- French Open 2010

bit.ly Roger Federer and Robin Soderling face off in the quarterfinals of the 2010 French Open -- a rematch of the 2009 Roland Garros final. Federer has never lost to Soderling in an ATP match. He's 12 - 0. Look for Soderling to establish backhand-to-backhand rallies and try to run around his backhand to take control of the point with his forehand. If the conditions are slow then that helps Soderling. A slower court will give him more time to get set and get through his mechanics. Further, Federer's forehand occasionally seemed to fall short against Wawrinka (in the previous round) when the conditions were very slow. If that happens again Soderling will have opportunities to attack.



http://www.youtube.com/watch?v=5-LYLdmUPsE&hl=en

วันอังคารที่ 14 กันยายน พ.ศ. 2553

Muscle Hypertrophy - The Muscle Fibers Involved

Muscle hypertrophy is the process of enlarging the muscle cells by the initiation of external stimuli that frequently occurs in the body. These stimuli are usually gained from activities such as exercise, workout and bodybuilding. These activities require great demand in the muscle cells. The muscles are forced to meet up these demands however; muscle cells also have their limits. In order to facilitate the achievement of this requirement the muscle cells initiate the mechanism of hypertrophy. Energy is primarily produced inside the cell through an organelle we call as mitochondria. It is known as the powerhouse unit of the cell wherein ATP or Adenosine Triphosphate is produced. It is compound used by the body in order to generate energy. As the body exerts more effort in the activity, these mitochondria produce more ATP in order to provide more energy. If the muscle cells sense the energy being provided by the mitochondria is not yet enough, it induces muscle hypertrophy in response to the said situation. The body increases the size of the muscles in order to provide the additional demand.

The process of muscular hypertrophy depends on the frequency of external stimuli induction, the energy produced and the type of muscular fiber involved. Skeletal muscle fibers are classified into two major types, which are the Type 1 (slow-twitch), and the Type II (fast-twitch fibers). The two fibers differ in terms of metabolism, contractile velocity, neuromuscular differences, glycogen stores, capillary density of the muscle, and the actual response to hypertrophy.

The Type 1 slow twitch muscle fibers have an oxidative property and are mainly responsible for maintenance of body posture and skeletal support. An example of this slow twitch muscle fiber is the soleus, which is a powerful muscle in the back part of the lower leg. An increase in capillary density is connected to Type I fibers because they are more involved in endurance activities. Endurance activities focus more on increased activity time and frequency. These activities are suited for these fibers since they are able to generate tension for longer periods. Type I fibers do not require excessive excitation to cause a contraction. It utilizes fats and carbohydrates more efficiently because of its capacity for oxidative metabolism. Type 1 muscle fibers are developed by the resistance exercise but aerobic exercises also contribute to its increase.

Type II fibers are usually found in muscle sites wherein greater amounts of force production for shorter periods of time are required. Examples of these are the gastrocnemius and vastus lateralis located in the lower extremities. Type II fibers are classified into Type IIa and Type IIb muscle fibers.

Type IIa fibers, also known as FOG or Fast twitch Oxidative Glycolytic fibers, are hybrids or combination between Type I and IIb fibers. They require anaerobic, reactions which produce energy that do not require oxygen instead it uses other resources available and oxidative metabolism in order to support contraction. It involves resistance training and endurance training. On the other hand, Type IIb fibers are also called FG or Fast-twitch Glycolytic fibers. These fibers require mainly anaerobic metabolism for energy for muscular contraction. This is the main reason why they have high amounts of glycolytic enzymes. These fibers generate the greatest amount of force due to an increase in the size of the nerve body, axon and muscle fiber, a higher conduction velocity of alpha motor nerves, and a higher amount of excitement necessary to start an action potential.

วันจันทร์ที่ 13 กันยายน พ.ศ. 2553

Why Is Thiamin So Important?

What Is Thiamin?

Known as Vitamin B1, thiamin was the very first B-Vitamin discovered. As an integral part of the B-complex spectrum of vitamins, thiamin is primarily involved in energy metabolism - turning foods into a useable energy source for the body, known as ATP (adenosine triphosphate). All of the B-vitamins work together to produce ATP, and each different vitamin is also involved in more specific aspects of the human body. Thiamin helps support healthy nerves and a healthy heart, is involved in positively influencing mood, and is also now considered useful for soothing heartburn.

How does Thiamin Work?

Besides playing an important role in the metabolism of carbohydrates, fats and protein, thiamin is also necessary to maintaining heart health. The human heart pumps blood in and out of its chambers numerous times a day, feeding blood through vessels to the various parts of the human body - it is the hardest working organ in the human body. Regular daily intake of Thiamin is essential to people suffering from congestive heart failure (CHF) because it has been shown to improve the heart's "pumping power." Thiamin has been found in very low levels in those people with CHF. Long term use of diuretic drugs, which are often prescribed to CHF patients, deplete the body's storage of Thiamin. One study of CHF patients on diuretics showed that taking at least 200 mg. of Thiamin each day for 6 weeks improved the heart's pumping power by 22%.

Not only does Thiamin help support a healthy working heart, it also helps promote healthy nerve function throughout the body. Although there are a number of diseases that affect nerve health, diabetics especially suffer from nerve damage, if the disease is uncontrolled, resulting in a numbing of the extremities, usually detected first as a tingling in the hands and/or feet. Thiamin may be used to support overall nerve health, ultimately minimizing numbness and tingling and helping to protect against this condition.

Often recommended by health professionals for mood disorders, the intake of Thiamin to boost mood is valuable, even when the vitamin is not deficient in the body. One study of a group of college-age women who were not deficient in Thiamin reported improved mood, energy and alertness after just 2 months of taking 50 mg. of Thiamin a day. And yet another study showed that taking 10 mg. of thiamin each day for 3 months improved energy levels in the elderly, along with lowered blood pressure, healthy weight loss and an improved quality of sleep. Recent reports claim that Thiamin may be helpful in treating the memory-loss associated with Alzheimer's disease, although this has not yet been fully proven.

Like all of the B-complex Vitamins, the body requires a steady dose of Thiamin each day to function at optimal levels because it is water-soluble. Deficiency can have a negative effect on mood, including increased irritability and depression, as well as result in increased muscle fatigue. Severe deficiency results in a condition known as beriberi, resulting in nerve damage, muscle loss, loss of mental abilities, paralysis and eventually death. Since Thiamin is a water-soluble vitamin, any excess that is taken in and not used by the body, will simply be excreted in the urine, so toxicity is not a concern.

Thiamin is commonly added back to milled foods marketed (as "enriching") to prevent deficiency. Thiamin is found specifically in enriched grain products, dried bean, nuts & seeds, lean pork and whole grains. It is important to be aware that drinking diuretics, such as coffee, tea, or soda, can deplete Thiamin levels so it is important to drink those in moderation, or be sure to take extra Thiamin.

วันอาทิตย์ที่ 12 กันยายน พ.ศ. 2553

Dubai 2010 Final Highlights

Defending champion Novak Djokovic let slip his commanding lead when the rain-delayed Dubai final resumed Sunday, but steadies to defeat Mikhail Youzhny in three sets.



http://www.youtube.com/watch?v=BIq-knpL1g0&hl=en

วันเสาร์ที่ 11 กันยายน พ.ศ. 2553

วันศุกร์ที่ 10 กันยายน พ.ศ. 2553

How Creatine Helps To Build Muscle

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

วันพฤหัสบดีที่ 9 กันยายน พ.ศ. 2553

วันพุธที่ 8 กันยายน พ.ศ. 2553

Read This Before You Start Using Creatine

So you're hitting the gym regularly, you've got your protein shake, the diet is nailed down, and you've made some good muscle gains. However, after the "newbie" gains stopped, you're hammering away day after day with seemingly no results. At this point, many people look for something that will kick start their progress in the gym, and creatine is a very popular choice. Let's go over the reasons why creatine is so special and discuss how to avoid common mistakes when supplementing with creatine.

Although creatine supplementation really hit it big in the 90's, the chemical compound creatine was first extracted in France in 1835. In fact, as early as 1847 it was marketed as a remedy that could help people do "extra work"! It wasn't until the 90's that companies were able to mass produce pharmaceutical-grade creatine at a price attractive to consumers. When this happened, and word got out that 3/4 96 Olympic medalists were using creatine, hype began to soar and supplement shops couldn't replace stock fast enough to keep creatine products on store shelves.

Let's cover briefly what makes creatine work to provide explosive gains in the gym. First off, creatine is a naturally occurring substance. It is stored in muscle and we can get it in one of two ways: Our liver can combine the required amino acids to create creatine, or we consume it in many types of food. After creatine is produced, it is transported to the muscles through the blood. 95% of the creatine in our bodies is stored in the muscles, and most people store around 120 grams of creatine naturally.

Now you know how creatine is produced and stored, but how does it help with sports performance? Quick bursts of activity require ATP. Creatine helps to regenerate ATP, thus allowing you to go beyond the limit of what your muscles can normally do before tiring out. So, in layman's terms, instead of hitting the bench press for 280 pounds X 10 reps, you might be able to hit 13 reps or even 15 of the same weight.

Most people start creatine supplementation with a loading phase. They take 20-30 grams of creatine monohydrate mixed with grape juice or water, once per day for five days. After loading the creatine, they cut back to 5-10 grams per day to keep the muscles saturated. After four days of this regimen, you can take two weeks off to "de-load" the creatine, then start the loading process again. Following these instructions, most people start to see muscular gains within two weeks. Creatine super-hydrates the muscles with water, so it is important to drink lots of water which supplementing with creatine.

Still not convinced that creatine is the best choice to jump-start your muscle gain? How about the fact that creatine is one of the best studied nutritional supplements of all time, and that there have been zero adverse effects published in any of these studies? Creatine will allow you to lift more weight for more reps, it helps recovery, makes your muscles appear fuller, and staves off lactic acid build up. Truly it is an amazing weapon in any weight lifter's arsenal.

วันอังคารที่ 7 กันยายน พ.ศ. 2553

วันจันทร์ที่ 6 กันยายน พ.ศ. 2553

What is the Purpose of Oxygen in Aerobic Respiration?

The term "aerobic" really means "requiring air," or "requiring oxygen." Therefore, the purpose of oxygen in aerobic respiration is quite critical in this kind of system. Without oxygen, the respiration process fails altogether. Not all organisms on this planet rely on it, though. Others survive in living conditions that have little or no oxygen molecules at all. Their mode of breathing is then known as anaerobic respiration, or that which is "not requiring air" or "not requiring oxygen." Human beings, obviously rely greatly on aerobic respiration. But what exactly is the purpose of oxygen in it? For this we have to look into this process in a micro-cellular level.

For aerobic organisms like human beings, our cells need to convert biochemical energy from the nutrients that we consume. This process is actually quite complicated. But for the sake of simplification, let us just assume that: the nutrients are already digested, and floating in the blood stream. We will also assume that the cells have already absorbed what they need from the bloodstream through the simplest process of cell wall absorption (osmosis, for example.) However, our cells need to convert those nutrients into ATP or adenosine-5- triphosphate. ATP is a nucleotide that has many functions, but it is known primarily as the most basic molecular currency that is responsible for cell-to-cell energy transfer.

ATP is known as molecular currency for the simple reason that this is the nucleotide that makes everything move. Without this molecular currency, there will be no intracellular transfer of chemical energy. And without this cellular level chemical energy transfer, then cells cannot break down the nutrients in food. Cells cannot transfer information through nerve endings and synapses. Cells cannot process or eliminate waste products. In short, ATP is the most basic "battery" of all aerobic organisms. Without the mandatory chemical energy transfer, cells begin to die quickly, and the organism begins to fade as more and more cells are lost.

Having established that, it is now easy to define the purpose of oxygen in aerobic respiration. Oxygen is the essential material - that required electron that triggers the ATP to release its stored chemical energy, transferring molecular currency to other cells while releasing waste products into the blood stream. Without oxygen, the ATP remains stagnant within the cells, which in turn literally "freezes" all other cellular activity. Additionally, if oxygen is not introduced in blood stream, the waste materials within begins to "poison" the ATP cells, further hampering its functions, and ultimately leading to cell demise.

For human beings, part of the respiration process includes the micro-cellular release of essential amino acids, fatty acids and glucose in the blood stream. Without these 3 primary components, internal organs (particularly the brain, which is heavily dependent on glucose supply) begin to shut down and die. As such, it only takes 5 minutes of oxygen deprivation before the brain starts to deteriorate. From then on, permanent and irreversible damage happens, even with the re-introduction of oxygen into the system.

วันอาทิตย์ที่ 5 กันยายน พ.ศ. 2553

How Creatine Supplements Work

Most people have heard of creatine supplements at one time or another due to being probably the most popular and effective sports supplement on the market. It's been shown to have an impact on size and strength many times over. Read on! You may find that it may be beneficial to you too.

A Brief History

Creatine was discovered in the human body in 1832, but hadn't really been considered for use to aid athletic performance until the early 1990's. By the mid-90's, most professional athletes were supplementing with creatine.

Where Creatine Comes From

Creatine is a compound that is found naturally in the body, and about 95% of it is normally found in muscle tissue. It is a combination of the three amino acids glycine, arginine, and methionine.

About half of the creatine found in your body is made by the body, and the other half is taken from food. The foods that mainly contain creatine are red meat and fish, but not in such abundant amounts that you can raise the amount of creatine in your body just by adding a little of these foods to your diet. You would have to essentially gorge yourself with these foods to increase your creatine levels only marginally. As with most all supplementation, creatine is sold in order to make increasing your intake practical.

How Creatine Supplements Work

Why would you want to raise the creatine levels in your muscles? Why, I'm glad you asked. Taking creatine supplements has been shown to increase lean muscle mass, decrease lactic acid production, speed recovery during and after workouts, and decrease mental fatigue.

In order to understand how creatine does this, you first have to be familiar with a substance called Adenosine Tri-Phosphate, or ATP for short. ATP is basically the fuel that sits in your cells waiting to burn at a moments notice when your muscles need them. It is a molecule of adenine with three phosphate groups attached to it. When needed, the third phosphate group detaches, which produces energy for your muscles to work. The ATP is now ADP (Adenosine Di-Phosphate), and must wait for that third phosphate group to get reattached before is can produce energy again.

This is where creatine comes into play. After taking a creatine supplement, the body converts it into creatine phosphate, and stores that in muscle tissue. You are essentially keeping a ready supply of the phosphate group needed to convert ADP back into ATP. So as you lift weights, the energy that you're burning is quickly being turned back into usable energy. This should allow you to lift a little more weight and recover more quickly than if you didn't take the creatine supplement. End result, more muscle (assuming your workout and diet are in order).

The Importance of Water
Quick Answer: Real Important

One of the effects of creatine supplementation is that it holds onto a lot of water as it's being stored in your muscles. This causes your muscle to look fuller most of the time. Many have noticed that after they work out their muscles are fuller and more defined due to the increased blood being pumped through the muscles for recovery purposes. Creatine supplementation tends to make muscles look like this much of the time due to the extra water being stored.

Due to this water holding characteristic of creatine, it is very important that anyone that supplements with creatine must drink plenty of water. This is normally noted on the packaging. If you aren't mindful of staying adequately hydrated, dehydration may soon follow.

The muscle volumizing effect of creatine supplements should not be why you use it though. It's not going to make you look ripped unless you already are ripped. Due to the explanation of the effects creatine supplementation has on your body above, you should realize that you only see its true benefits when supplementation is coupled with a good weight lifting routine. Creatine supplements are supposed to help you in the gym. It's not a miracle supplement that you consume expecting drastic improvements to your physique. A workout plan must accompany it.

Added Benefit: Feel the Burn...much less
No Pain, No Gain? I don't like the sound of that.

Creatine supplements will also help relieve the burning sensation you may feel while weight lifting. The burning you feel is a waste product of your muscles called lactic acid which is produced anytime your muscles work. Without getting too much into the biology of it all, the process of turning ADP back into ATP that creatine affords curbs this burning sensation since it is helping your muscles recover more quickly. This will allow you to do one or two more reps than you probably wouldn't have normally been able to pull off.

วันเสาร์ที่ 4 กันยายน พ.ศ. 2553

Statins Destroy CoQ10

Coenzyme Q10, also known as ubiquinone, is a critical enzyme found in every cell of our bodies. It serves as a catalyst for several key steps in the production of cellular energy, and in particular, plays an important role in cellular ATP production. As would be expected, CoQ10 is highly concentrated in nerve cells and heart muscle cells, both high energy users.

Every cell in our body has a "power producing" organ called a mitochondria. The mitochondria in each cell produce ATP, a substance used as energy for cellular and body processes. Without CoQ10, the cell mitochondria cannot function and as a result, very little energy is produced. The end result of a deficiency of CoQ10 is a completely debilitating weakness and inability to physically complete even the easiest of tasks.

Statin drugs deplete CoQ10 in the body because they interrupt the metabolic pathway leading to the production of cholesterol and CoQ10. The effects of this interference can result in severe and permanent damage to the body's natural energy systems.

Statins deplete both cellular and blood concentrations of CoQ10, with higher doses depleting this critical substance at higher rates. The results are certainly a threat to good health and in some cases, a threat to one's life.

A severe lack of CoQ10 can result in congestive heart failure as the heart cells lack the energy they need to function. Other side effects of statins include, but are not limited to, severe muscle pain and weakness, muscle cell death leading to kidney damage and failure, problems with body temperature regulation, cognition and memory issues, personality changes, polyneuropathy, a condition in which the nerves in the extremities become inflamed and painful, and in some cases, death. Baycol, a statin introduced in January 1998, caused the death of 60 people worldwide over the two years it was on the market.

Duane Graveline, the author of Lipitor, Thief of Memory, has a forum where people who have been damaged by statin drugs talk about their experience.

Many of these unfortunate people discuss being diagnosed with Mitochondrial Myopathy after taking a statin drug. Mitochondrial Myopathy is a neuromuscular diseases caused by damage to the mitochondria. Nerve cells in the brain and muscles require a great deal of energy, and thus appear to be particularly damaged when mitochondrial damage occurs. The symptoms of Mitochondrial Myopathy include muscle weakness or exercise intolerance, heart failure or rhythm disturbances, dementia, seizures and other health issues. As would be expected, these symptoms are very similar to the side effects of statin interference in the metabolic pathway which produces CoQ10.

Ironically, statin drugs are prescribed to patients to address elevated cholesterol, a condition that is not life threatening, and which is in fact, life supporting. All of the pain and suffering caused by these dangerous drugs is unnecessary and tragic. The FDA has thousands of complaints on file, but has yet to take action to protect the American public.

วันศุกร์ที่ 3 กันยายน พ.ศ. 2553

Mononucleosis and EPO - Is There a Connection?

With all this fuss about the use of EPO in cycling in recent years and how laboratorial inject able EPO was practically undetectable until very recently (2003), plus how the U.S. Anti-Doping Agency the World Anti-Doping Agency's (WADA) and other Anti-Doping labs worldwide are suspicious that athletes are freely using performance enhancing drugs namely EPO; some officials are starting to openly vent their frustrations with the shortcomings (underfunding) of the aforementioned agencies.

With recent reports of several athletes contracting mononucleosis, I became curious and I decided to make a search on the internet to see if there was a possibility of a connection between EPO and mononucleosis and I found this startling report (excerpt below).

Author: Paul Schick, MD, Emeritus Professor, Department of Internal Medicine, Thomas Jefferson University Medical College; Research Professor, Department of Internal Medicine, Drexel University College of Medicine:

"Pure Red Cell Aplasia


Respiratory infections, gastroenteritis, primary atypical pneumonia, infectious mononucleosis, mumps, and viral hepatitis may trigger pure red cell aplasia.




Importantly, note that EPO-related appears to be a rare complication when one considers that approximately 3 million patients are treated with EPO worldwide. Nevertheless, maintain awareness of the possibility of this complication. In 2002, Casadevall et al recommended that patients receiving EPO should be tested for neutralizing anti-EPO antibodies as soon as possible after the onset of an unexplained anemia.


Darbepoetin alfa (Aranesp) has recently been introduced and has a different carbohydrate structure than endogenous EPO. Patients receiving this agent should be monitored closely.


Obviously, the administration of EPO for athletic performance should be avoided. " http://www.emedicine.com/med/topic1967.htm

"- Medical side effects

EPO commonly "thickens" blood which causes additional circulatory strain as well as damming (clotting) in smaller blood vessels. EPO use is dangerous as it stresses elements in the circulation and quite often is sufficient to precipitate systemic failures that otherwise would function normally under natural levels of stress."

http://coachsci.sdsu.edu/csa/vol56/fourdrug.htm

"What are the side-effects of EPO misuse?

· While proper use of EPO has an enormous therapeutic benefit in the treatment of anaemia related to cancer or kidney disease, its misuse can lead to serious health risks for athletes who use this substance simply to gain a competitive edge. It is well known that EPO, by thickening the blood, leads to an increased risk of several deadly diseases, such as heart disease, stroke, and cerebral or pulmonary embolism. The misuse of recombinant human EPO may also lead to autoimmune diseases with serious health consequences."

http://www.wada-ama.org/en/dynamic.ch2?pageCategory.id=626

Does this mean, if you have mononucleosis that you have used EPO? No, it could be viral, but if you are an athlete, the U.S. Anti-Doping Agency the World Anti-Doping Agency's (WADA) and other Anti-Doping labs worldwide will have their red flags waving for months!

With this information, I became concerned, because if there are any tennis players out there, champions, champions to be or not champions, before they even think about using EPO, they should be aware of the consequences.

Why risk your life for a medal, a cup or a few dollars more? Players and athletes, just say NO and stay away from EPO! Your health and your life is more important to all of us then if you win.

Yours truly

Sergio Cruz

วันพฤหัสบดีที่ 2 กันยายน พ.ศ. 2553

วันพุธที่ 1 กันยายน พ.ศ. 2553

Federer Practicing at Rogers Cup 2010.MOV

Roger Federer practicing at the Rogers Cup tournament in Toronto, Canada on August 7, 2010.



http://www.youtube.com/watch?v=H7sWByfrmfQ&hl=en