Monday, July 27, 2009

Sugar during your workouts

Dr. Gabe Mirkin's Fitness and Health E-Zine

Sugar During Exercise Increases Power and Endurance

July 26, 2009

A study from Copenhagen, Denmark shows that taking sugar while you exercise increases the amount of training you can do, and does not lessen the benefits of your increased training (Journal of Applied Physiology, June 2009). In this study, men trained one leg while ingesting a 6 percent sugar drink and the other leg while taking an artificially sweetened (sugarless) drink, two hours a day, on alternate days, five days a week. The legs trained with sugar had 14 percent more power and a 30 percent greater time to exhaustion.

Athletes in sports requiring endurance need to train in their sport many hours each day. They damage their muscles by taking a hard workout on one day, feel sore on the next, and then take less intense workouts for as many days as it takes for the muscles to heal and the soreness to go away. The more intense the training workout without injury, the more intensely they can compete. The longer they can go on their less intense recovery days, the tougher their muscles become to withstand the tremendous forces on them during their hard workouts and during competition.

Anything that can increase the intensity of their hard days or amount of work they can do on their recovery days will make them better in competition. Running out of muscle sugar makes you feel tired. So anything that preserves stored sugar in muscles during a workout will help you exercise longer. This study shows that taking sugar regularly during workouts allows you to extend the amount of training without lessening the benefits that you receive from the extra work.

The question had been asked whether restricting sugar during training could enhance performance by teaching the muscles to get along with less sugar. These authors showed that the enzymes used to convert sugar and fat to energy function just as well when sugar is taken continuously during exercise. The muscles trained on sugar had no loss in the amount of stored sugar or the ability to convert food to energy.

Another study showed that taking a drink containing both protein and sugar every three miles and at the finish of a 36-mile bicycle time trial was far more effective than a drink containing just sugar in 1) riding faster at the end of the time trial, 2) preventing next-day muscle soreness and 3) lessening muscle damage, as measured by a blood test called CPk (International Journal of Sport Nutrition and Exercise Metabolism, April 2009). A protein-sugar drink taken immediately after intense exercise also hastens healing of the muscles damaged by hard exercise (Journal of Applied Physiology, April 2009).

Taking refined carbohydrates (sugar or flour) when you are not exercising can cause a high rise in blood sugar that increases risk for diabetes and heart attacks. Contracting muscles remove sugar so fast from the bloodstream that blood sugar usually does not rise too high during exercise and for up to half an hour after you finish exercising.

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Wednesday, July 22, 2009

No Longer Waiting!!!

Look what showed up at my door last night!!!!

In the shipment was Insanity Deluxe kit, two tubs of whey protein powder, Volume 2, Disc 1 of One on One, (2) Beachbody backpacks! I have to say it was like Christmas for me! The backpacks arrived just in time as we're headed to Hawaii for a family vacation in a couple weeks and those will come in handy for the day trips, etc.

Insanity is by far the nicest packaging of any Beachbody product, it's a hard bound book! The only thing it's missing was a spot for the Insanity Resistance DVD that comes in the Deluxe package.

It was late when I received the shipment and had a chance to go through it all so I decided to give Disc 1 of Vol. 2 a shot. Very different moves, for me a good medium/light cardio workout. Only 40 min long start to finish. There are some changes to the Vol. 2; wide angle camera, Mason has a mic so we can here him give Tony a hard time, workout timer in lower left corner of the screen, & chapter skip for those times when Tony get to be chatty or because "I'M 50"!! He takes breaks that some might not need...(tony is old).. :)

I'm looking to start the Insanity 60 Day rotation Sunday with the Fit Test...updates and commentary to follow.

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Monday, July 20, 2009

Fit Club Tonight

We've got the P90X Fit Club scheduled for tonight. Doing Chest & Back w/Ab RipperX. Should be very interesting considering the temp is 103 right now, so we'll have plenty of sweat flowing!

I'm still waiting for INSANITY to show up...I'm reading about all the folks out there having such an easy time with it that I want to get in on the fun! :)

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Wednesday, July 15, 2009 workout scheduled

Got an updated P90X Fit Club workout scheduled. If you've got questions and need answers, please drop in for a great workout!

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INSANITY on order and inbound!

I'm very fired up for INSANITY! I've decided I'm going to do a 60 day rotation of the program and add in 2-3 days of additional upper body resistance training. Once the program gets here, (just got the notice it's shipped), I'll have a better handle on which programs in the Beachbody Library I can mix into the INSANITY rotation.

WHO'S EXCITED!!! I'm looking forward to the challenge! DIG DEEPER & BRING IT!!!

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Thursday, July 9, 2009

Did I hear you say free shipping?

They sure did! Now as an exclusive benefit to Team Beachbody® members, Basic shipping is FREE on P90X® Results and Recovery Formula. NOTE: if you're already on Home Direct for P90X Results and Recovery Formula, you'll automatically be transferred over to free shipping.


It's here! Shakeology's first "Boost" . . . The Fiber! Though it will help you become more regular, there's nothing regular about the 5 unique fiber sources and amazing health benefits of the latest Beachbody® nutritional product. This non-gritty, flavorless powder blends perfectly with Shakeology or our Meal Replacement Shake, as well as sprinkled on your favorite healthy foods like oatmeal or cereal. It may just be the boost you need to take your intestinal health to the next level. PLUS when you sign up for Fiber Boost Home Direct, you'll get free shipping (when you choose Basic ship method)! Check out all the amazing ingredients and benefits now.

MORE EXCITING NEWS! Sign up for Shakeology Home Direct, and get Shakeology: The Workouts (2 DVDs) FREE. These fun workouts will help you get in shape and may even help garner incredible weight loss and cholesterol-lowering results—as proven in our recent test group!

THAT'S NOT ALL! For the first time ever, you'll get FREE SHIPPING (when you choose Basic ship method) on Shakeology every month when you sign up for Home Direct. NOTE: if you're already on Home Direct, you'll automatically be transferred over to free shipping, and you'll get the Shakeology workouts sent to you in July. Click here for more details about Shakeology and why it should be on everyone's meal plan.

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The wait is over! Time to get pumped, and we mean insanely pumped, for a 60-day total-body conditioning program like no other. Put your body to the ultimate test using MAX Interval Training (the kind Olympians and pro athletes follow), and when you emerge after just 60 days, be prepared for a healthier, sexier, more conditioned body—and mind. Get INSANITY today!

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Monday, July 6, 2009

High Intensity Interval Training improve heart function

Another reason why programs like P90X and INSANITY are a MUST HAVE!

Dr. Gabe Mirkin's Fitness and Health E-Zine
July 5, 2009

Vigorous Exercise Protects Your Heart

This week, Norwegian researchers reported their findings
that high intensity interval training maximally improves every
conceivable measure of heart function and heart strength. It also
helps to prevent both the pre-diabetic metabolic syndrome and
the heart damage it causes (Exercise and Sports Sciences Reviews,
July 2009).
This is more evidence that older people who compete in
vigorous sports, such as biking and running, live longer and
suffer less disease than people who exercise at a more casual
pace. The most intense exercise includes interval training:
running or cycling very fast to become severely short of breath,
then resting and repeating these almost maximum efforts several
times in the same workout. Controlled interval training is now a
treatment for heart failure. High-intensity interval training
raises the good HDL cholesterol far more than less intense exercise
(Journal of Strength and Conditioning Research, March 2009).
Intense exercise for older people is still a controversial
subject, but these new results concur with many earlier studies.
Intense exercise is far more effective than casual exercise in
preventing and treating diabetes (Circulation, July 2008) and
reducing belly fat (Medicine & Science in Sports & Exercise
[MSSE], November 2008). Vigorous exercise protects obese
people from heart attacks and prolongs their lives, even if they
don't lose weight (MSSE, October 2006). Intense exercise is
more effective in preventing heart attacks than less intense
exercise done more frequently (MSSE, July 1997). Death rate
from cardiovascular disease is lowered by high intensity activities
such as jogging, swimming, hiking, tennis and climbing stairs, but
not by lower intensity activities such as walking, bowling, sailing,
golf and dancing (Heart, May 2003). Paul Thompson, of the
University of California at Berkeley, showed that the faster aged
runners run, the lower their blood pressure, cholesterol, and blood
sugar levels (Medicine and Science in Sports and Exercise,
October 2008).

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Thursday, July 2, 2009

One on One & INSANITY Updates

Sorry I've not posted in a few days, summertime is a busy time as you all know.

Got some updates to catch up on:

One on One with Tony Horton:
To celebrate the first anniversary of this awesome program, we're making available a special One on One "No Mercy" Full Edition DVD set, including 12 DVDs from the series in a deluxe collector box for the special price of $119.95.

PLUS, only in July, sign up for the One on One subscription program and get your first month for just $0.01 (plus $2.95 s&h) and a special pass-along "Pay It Forward" DVD—also free!

Attention P90X® GRADUATES:
Keep improving your results from P90X with Tony's One on One workouts. Crazy, intense moves you won't see anywhere else. Break out of the exercise box with Tony's creative and unusual training methods. Every DVD has surprising new routines so you never get bored. Add more workout phases, create more adaptation, generate more Muscle Confusion™!

Coaches, this program has great retention. From Tony's incredible range of workouts to the ease of having it delivered right to their door every month, new customers are sure to fall in love with it!

Anyone who signs up for the series in July will get the July workout for $.01 plus shipping. Get it here;

The much anticipated release of INSANITY, being touted as the most intense cardio workout program ever put out by Beachbody is scheduled for release on or about July 13th! No pricing as of yet. If you want to challenge yourself I'm telling you this is the program that will take your cardio to a brand new level.

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