AROHEAD - FITNESS BLOG

AROHEAD - FITNESS BLOG
PIMPRI, PUNE 411018

Wednesday, October 19, 2011

Steroid Use and Body Image in teenagers: Must listen..Quite an eyeopener.


http://mpegmedia.abc.net.au/rn/podcast/2011/10/bbg_20111002.mp3

 


Ever wondered how those bulky weight lifters got so big? While some may have gotten their muscles through a strict regimen of weightlifting and diet, others may have gotten that way through the illegal use of anabolic-androgenic steroids. "Anabolic" refers to a steroid's ability to help build muscle, and "androgenic" refers to their role in promoting the development of male sexual characteristics. Other types of steroids, like cortisol, estrogen, and progesterone, do not build muscle, are not anabolic, and therefore do not have the same harmful effects.

Anabolic-androgenic steroids are usually synthetic substances similar to the male sex hormone testosterone. They do have legitimate medical uses. Sometimes doctors prescribe them to help people with certain kinds of anemia and men who don't produce enough testosterone on their own. But doctors never prescribe anabolic steroids to young, healthy people to help them build muscles. Without a prescription from a doctor, anabolic steroids are illegal.

There are many different anabolic-androgenic steroids. Here's a list of some of the most common ones taken today: Andro, oxandrin, dianabol, winstrol, deca-durabolin, and equipoise.

Do listen to the podcast.Click on the link above.



Thursday, October 13, 2011

The photo on the side panels of my blog:

One of my friends who went through my blog asked me about the photo on this blog.
I had seen the photo for the first time in the Sydney suburb of Newtown. It is quite visible while travelling by train. It is captioned "THREE PROUD PEOPLE: MEXICO 68"


Here is a wiki on this :


The protest

On the morning of October 16, 1968,[2] U.S. athlete Tommie Smith won the 200 meter race in a world-record time of 19.83 seconds, with Australia's Peter Norman second with a time of 20.06 seconds, and the U.S.'s John Carlos in third place with a time of 20.10 seconds. After the race was completed, the three went to collect their medals at the podium. The two U.S. athletes received their medals shoeless, but wearing black socks, to represent black poverty.[3] Smith wore a black scarf around his neck to represent black pride, Carlos had his tracksuit top unzipped to show solidarity with all blue collar workers in the U.S. and wore a necklace of beads which he described "were for those individuals that were lynched, or killed and that no-one said a prayer for, that were hung and tarred. It was for those thrown off the side of the boats in the middle passage."[4] All three athletes wore Olympic Project for Human Rights (OPHR) badges after Norman, a critic of Australia's White Australia Policy, expressed empathy with their ideals.[5] Sociologist Harry Edwards, the founder of the OPHR, had urged black athletes to boycott the games; reportedly, the actions of Smith and Carlos on October 16, 1968[2] were inspired by Edwards' arguments.[6]
Both U.S. athletes intended on bringing black gloves to the event, but Carlos forgot his, leaving them in the Olympic Village. It was the Australian, Peter Norman, who suggested Carlos wear Smith's left-handed glove, this being the reason behind him raising his left hand, as opposed to his right, differing from the traditional Black Power salute.[7] When "The Star-Spangled Banner" played, Smith and Carlos delivered the salute with heads bowed, a gesture which became front page news around the world. As they left the podium they were booed by the crowd.[8] Smith later said "If I win, I am American, not a black American. But if I did something bad, then they would say I am a Negro. We are black and we are proud of being black. Black America will understand what we did tonight."[3]
[edit]International Olympic Committee response

International Olympic Committee (IOC) president, Avery Brundage, deemed it to be a domestic political statement, unfit for the apolitical, international forum the Olympic Games were supposed to be. In an immediate response to their actions, he ordered Smith and Carlos suspended from the U.S. team and banned from the Olympic Village. When the US Olympic Committee refused, Brundage threatened to ban the entire US track team. This threat led to the two athletes being expelled from the Games.
A spokesman for the IOC said it was "a deliberate and violent breach of the fundamental principles of the Olympic spirit."[3] Brundage, who was president of the United States Olympic Committee in 1936, had made no objections against Nazi salutes during the Berlin Olympics. The Nazi salute, being a national salute at the time, was accepted in a competition of nations, while the athletes' salute was not of a nation and so was considered unacceptable.[9]
The official IOC website states that "Over and above winning medals, the black American athletes made names for themselves by an act of racial protest."[10]
[edit]Aftermath

Smith and Carlos were largely ostracized by the U.S. sporting establishment in the following years and, in addition, were subject to criticism of their actions. Time magazine showed the five-ring Olympic logo with the words, "Angrier, Nastier, Uglier", instead of "Faster, Higher, Stronger". Back home, they were subject to abuse and they and their families received death threats.[11]
Smith continued in athletics, going on to play in the NFL with the Cincinnati Bengals, before becoming an assistant professor of Physical Education at Oberlin College. In 1995, he went on to help coach the U.S. team at the World Indoor Championships at Barcelona. In 1999 he was awarded the California Black Sportsman of the Millennium Award. He is now a public speaker.
Carlos' career followed a similar path to Smith's. He initially continued in athletics, equalling the 100 yard dash world record the following year. Later, he played in the NFL with the Philadelphia Eagles, before a knee injury prematurely ended his career. He fell upon hard times in the late 1970s and, in 1977, his ex-wife committed suicide, leading him to a period of depression.[12] In 1982, Carlos was employed by the Organizing Committee for the 1984 Summer Olympics in Los Angeles to promote the games and act as liaison with the city's black community. In 1985, he became a track and field coach at Palm Springs High School, a post he still holds.
Norman, who was sympathetic to his competitors' protest, was reprimanded by his country's Olympic authorities and ostracized by the Australian media.[13] He was not picked for the 1972 Summer Olympics, despite finishing third in his trials. Smith and Carlos were pallbearers at his funeral.[14]
In 2005, San Jose State University honored former students Smith and Carlos with a 22-foot high statue of their protest.[15] A student, Erik Grotz, initiated the project: "One of my professors was talking about unsung heroes and he mentioned Tommie Smith and John Carlos. He said these men had done a courageous thing to advance civil rights, and, yet, they had never been honored by their own school." In January 2007, History San Jose opened a new exhibit called Speed City: From Civil Rights to Black Power, covering the San Jose State athletic program "from which many student athletes became globally recognized figures as the Civil Rights and Black Power movements reshaped American society."[16]

On March 3, 2008, in the Detroit Free Press editorial section, an editorial by Orin Starn entitled "Bottom line turns to hollow gold for today's Olympians" lamented the lack of social engagement of modern sports athletes, in contrast to Smith and Carlos.
Smith and Carlos received an Arthur Ashe Courage Award at the 2008 ESPY Awards honoring their action.[


DO NOT TRY THE MICHAEL PHELPS DIET - UNLESS YOU SWIM 10 HOURS A DAY

Most of you must have heard of Michael Phelps the swimming sensation who won several medals at the Beijeing Olympics.

Have a look at a sample daily eating plan for this swimming legend:
MICHAEL PHELPS' DIET
Breakfast: Three fried egg sandwiches; cheese; tomatoes; lettuce; fried onions; mayonnaise; three chocolate-chip pancakes; five-egg omelette; three sugar-coated slices of French toast; bowl of grits; two cups of coffee
Lunch: Half-kilogram (one pound) of enriched pasta; two large ham and cheese sandwiches with mayonnaise on white bread; energy drinks
Dinner: Half-kilogram of pasta, with carbonara sauce; large pizza; 3 to 4 energy drinks

This diet would normally be filling for 5 average men. Is it really good to have this sort of a diet.

Judging by the amount he eats and swims, that is not altogether surprising.
Fruit and veg
Even though the 23-year-old spends a solid five hours of each day burning off those calories, the diet still seems excessive. Is he following some sort of dietician guru's programme?
Barbara Lewin, a nutritionist who has advised international athletes on their dietary health for almost two decades, thinks not.
(From the BBC website)
A light snack for a record-breaking Olympian swimmer?
"Health-wise, if he were eating like this long-term, he'd probably be having to see a cardiologist regularly," Mrs Lewin told the BBC.
She recommended cutting out the egg yolks, replacing the white bread with whole-wheat, throwing some fruit and vegetables into the mix, and spreading the food out over the day with regular snacking.
But while the quality of the calories consumed by the six-foot four-inch (1.93m) swimmer may not seem healthy, Ms Lewin suggested there are good reasons behind Mr Phelps' diet.
"I've worked with more than 1,000 endurance athletes - swimmers and runners - and one of the most common problems they have is glycogen depletion - the result of not getting enough carbohydrates," she said.
"Nine out of 10 times the reason an athlete doesn't reach their personal best is because they're not getting enough carbohydrates and that's what your muscles need for food."
Carb counting
Phelps won his sixth gold medal in Beijing in the 200m medley on Friday, and will be aiming to equal fellow American Mark Spitz's record of winning seven gold medals in a single Olympic games when he takes to the pool for Saturday's 100m fly.
 He burns more calories sitting at a desk than a lot of people burn walking  
Jeff Kotterman
Director of the US National Association of Sports Nutrition
He will break Spitz's 36-year record if his team qualify, and go on to win, Sunday's 4x100m relay.
The very process of challenging that record entails a hectic schedule of heats, semi-finals and finals.
Between winning his 10th gold medal in the 200m butterfly - which made him history's most successful Olympian - and his 11th in the men's 4x200m relay, Phelps had just an hour between races.
With that kind of turn-around, topping up his carbohydrate count is key, Ms Lewin suggested. The copious amount of refined carbohydrates consumed in the bread and pasta he eats will digest quickly and give the swimmer instant energy.
Phelps, who weighs around 85kg (187lbs), understands this. Asked what was needed to continue his gold-medal winning streak, he said simply: "Get some calories into my system and try to recover the best I can."
Keeping his carbohydrates topped up between races, said Ms Lewin, is important for avoiding what athletes call "hitting the wall" - that stage in an endurance competition when the body has used up all its carbohydrate fuel (sometimes known as muscle glycogen) and instead starts the much less efficient process of burning fat for energy.
Fat pile-on
The Phelps diet is not recommended for everyone. Due to his muscle-intensive physique, the swimmer's metabolism - the process of converting food into energy - far exceeds that of a more average man, said Jeff Kotterman, director of the US National Association of Sports Nutrition.
"It's a combination of peak performance coupled with the fact that he has an enormous metabolism - he burns more calories sitting at a desk than a lot of people burn walking," Mr Kotterman told the BBC.
He suggested Phelps, with an estimated 8% body fat, probably burns 1,000 calories per hour during his swimming training, compared to the equivalent exercise for an average person - vigorous walking - that would burn between 170 and 240 calories.
Consequently, trying to emulate the Phelps diet by consuming up to 12,000 calories a day in order to attain his physique would more than likely come to a wobbly end.
One pound of fat has roughly 3,500 calories, so an ordinary man could put on almost three pounds of fat a day.
But then again, Michael Phelps - who has now won the 400m medley, 200m freestyle, 200m butterfly, 4x100m free relay, 4x200m free relay and the 200m medley in world record times - is clearly no ordinary man. 

Breathing technique while running

The craze with running seems to stay constant despite a lot of other cardio equipment like bikes, ellipticals and rowers taking over the gym. Personally I prefer outdoor running as you can look things rather than just stare at someone's bum at the gym. While doing my running, lately I was running out of breath after around 6kms. So started looking into some articles to improve lung efficiency and realised there are several correct breathing techniques associated with running!

The most commonly used is the 2:2 where you breathe in for 2 steps and breathe out for 2 steps. A 4:4 technique is also followed where you take in a breath over 4 steps and breathe out over 4 steps.
A still better technique though harder to get it into rhythm is a 3:2 pattern where you breathe out over 3 steps and breathe in for 2 steps. The principle here is that when you breathe out the carbon dioxide it helps you clear out the accumalated lactic acid much faster. I tried it over the weekend and it works really well.


3:2 Pattern
Some people find more success with a 3:2 breathing pattern. This allows you to take a big breath, but forces you to expel every last drop of carbon dioxide in a strong, quick gust. Less carbon dioxide will remain in your body, which leaves more room for new oxygen. New oxygen travels to your muscles, which use it for fuel, allowing you to last longer before lactic acid begins building up. This technique may take some practice at a slower pace to master, but once it comes naturally, it can help you achieve more distance.


Also tested my VO2max over a 2.4km run and clocked 12 min and 35 seconds. Was really bummed at the end of it. VO2 was around 40 which is not bad, but should break the 11 min barrier next. Sub-11, it's your turn next!



Tuesday, October 11, 2011

Find answers for these:

Several interesting conversations with a bunch of fitness crazies that I keep meeting at the gym. Raised a few excellent questions:
1. What is best way to observe talent in kids to harness their ability for a particular sport?Are there any tests.
2. What is the best food to carry on an Antartica expedition and why?
3. Is an arm ergometer in a gym a better piece of equipment than a bicycle?
4. What are waist : hip ratios and what do they indicate?

And some more:
1. Breathing out and lactic acid system
2. General Adaptation Syndrome - GAS
3. Hypokinesis
4. Body Fat and Swimming
5. Obesity and Malnourishment -- seems unlikely but it is true.
6. Hawthorne effect
7. Origins of the push - up
8. Training through different decades of life for women.


There are a few more, but will try to put up posts for these over the next week, when I get more time. Hope you find them as interesting as I do ;)




Thursday, October 6, 2011

Role of Fat and Carbohydrates during Long distance events


Which fuels are primarily utilised during long distance events such as cycling and marathon running?This paper looks at it in detail.

Here are some extracts from a paper by Craig S. Atwood, Richard L. Bowen that examined the metabolic performance of an élite cyclist, Lance Armstrong, before and after his treatment for testicular cancer. What the authors are saying is that the improvements in Armstrong’s performance were caused largely because the treatment allowed his 
body to use fat as a fuel more efficiently.

There are two primary sources of energy available to athletes: fat and carbohydrate. Muscle and liver store most of the body’s carbohydrate, enough fuel ( 400–600 g) for about 90– 120 min of high-intensity exercise. Fat stores on the other hand could supply energy needs for 60–100 h due to its higher energy content and abundance throughout the body compared with carbohydrates. Endurance athletes use a mixture of both fuels and when the carbohydrate becomes fatigued they ‘hit the wall’, which is characterised by a drop in speed as a direct result of decreased carbohydrate use which in turn is as a result of a fall in blood glucose levels due to depletion of muscle and liver glycogen stores and blood glucose stores.
Atwood and Bowen state:
Fatty acid utilization is unchanged during fatigue, indicating that lipid is the preferred fuel of muscles, but is rate limiting, and that carbohydrate utilization is required for optimal performance. Therefore, those athletes that can use a higher FFA/glucose ratio at any given speed (i.e. _V O2 ) for their overall energy needs will endure longer than those with a lower FFA/glucose ratio. Furthermore, athletes that do not utilize all their carbohydrate stores during an exercise period will have a greater chance of replenishing their carbohydrate stores to maximal levels compared to those that start with lower carbohydrate stores. This means exercise of a similar or greater intensity and duration can be achieved on subsequent days, and is perhaps the key to understanding the remarkable day-to-day endurance of Lance Armstrong compared with other cyclists1.
So whilst carbohydrate is necessary for high output, one way to improve performance is to make the racers use of fat for fuel more efficient and so slow down the rate that the precious carbohydrate is consumed during the race. In this way the time/distance a racer can keep up optimum performance is increase and at the same time because the carbohydrate stores in the muscles are less depleted at the end of a race, the recovery post race is quicker.
So how do you improve your body’s ability to metabolize fat? Certainly exercise has a big role to play:
Atwood and Bowen go on to say:
These changes indicate an adaptive response to endurance training that decreases glycogenolysis in muscles and spares glycogen reserves. Conversely, detraining leads to an increased reliance on carbohydrate metabolism during exercise, as shown by a higher exercise respiratory exchange ratio, and lowered lipase activity, GLUT-4 content, glycogen level and lactate threshold [48]. Hence, well-trained individuals using a higher proportion of FFA for energy will spare more muscle and liver glycogen, and together with their higher basal glycogen reserves, can therefore maintain a similar level of intensity for a longer period of time compared with untrained individuals1.
But it’s not the only way. As part of their research they conducted the following experiment:
The advantages of increased fat utilization on performance are highlighted by the results of a chronic (4 week) eucaloric ketogenic diet (high fat) on submaximal exercise performance in trained cyclists. The mean ergometer endurance time for continuous exercise to exhaustion at 62–64% _V O2 max on this diet was 151 min compared to 147 min prior to the ketogenic diet [79]. Despite a drop in RQ (from 0.83 to 0.72), a 3-fold drop in glycogen oxidation and a 4-fold reduction in muscle glycogen, the endurance of these well-trained cyclists was slightly better. These results indicate that aerobic endurance exercise by well-trained cyclists is not compromised by 4 weeks of ketosis. Thus, physiological adaptations to a high fat diet conserve limited carbohydrate stores (glucose and muscle glycogen) and make fat the predominant muscle substrate at submaximal exercise.
Now I’m not suggesting that élite endurance athletes adopt a ketogenic diet, but very high carbohydrate diets reduce the body’s ability to utilise fat for fuel so perhaps there are benefits to a low carbohydrate diet for endurance athletes.

Monday, October 3, 2011

Mr India 2010 - Suhas Khamkar


Competition Name : 50th Senior National Bodybuilding Championship
Venue : Madgaon, Goa. Date : 09th to 11th April 2010

55 KG.60 KG.
T. NO.COMPETITORS NAMEUNITRankT. NO.COMPETITORS NAMEUNITRank
27Jai SinghPunjab149Ramchandra BhatGoa (B)1
5Sunil SakapalMaharashtra241Kh. Pradip KumarManipur2
8Manoj Kumar MajumdarGorkhaland345R.T.ManeServices3
20Aman PKerala450HaripamC.R.P.F4
7Navin BhagatMaharashtra552GanannavelKarnataka5
65 KG.70 KG.
T. NO.COMPETITORS NAMEUNITRankT. NO.COMPETITORS NAMEUNITRank
86Romi Singh TServices1145Sachin PatilMaharashtra1
87L.IrabantaManipur2111Alok BehraMaharashtra2
90AbdullaKarnataka3143Prahlad SinghDelhi3
91Pramod MeetelC.R.P.F4132Vipin PeterServices4
93Prashant GauravMaharashtra5144Jag Mohan SinghPunjab5
75 KG.80 KG.
T. NO.COMPETITORS NAMEUNITRankT. NO.COMPETITORS NAMEUNITRank
176Parvesh KumarPunjab1204Suhas KhamkarMaharashtra1
183Mohd.AshrafDelhi2195N. RandhirC.R.P.F2
177Y.Pakpa SinghC.R.P.F3194A MonotombaC.R.P.F3
165Pritam SinghMaharashtra4197T.SaravananTamilnadu4
164I.Roshi KumarC.R.P.F5207S.K.TiwariServices5
85 KG.90 KG.
T. NO.COMPETITORS NAMEUNITRankT. NO.COMPETITORS NAMEUNITRank
236Sangram ChouguleMaharashtra1255M.RajendraServices1
280Amit ChoudharyU.P.2241Pawan KumarServices2
230Satya NarayanaKarnataka3247Pravin AregelaVidharba3
226Mohd. Ashraf KKarnataka4249N.KhogendrajitManipur4
217Satish KumarServices5246Arun KumarDelhi5
100 KG.100 + KG.
T. NO.COMPETITORS NAMEUNITRankT. NO.COMPETITORS NAMEUNITRank
265S. AnupServices1274V.C. RojasServices1
257Sunil KumarServices2277G.Nanda GopalVidharba2
264Narindir SinghPunjab3272Niyan Nishan MM.P.3
261DhirenC.R.P.F.4275Vinay KumarDelhi4
258Ganesh UrankarMaharashtra5278Prilam SinghC.R.P.F.5
Champion Of Champions :Suhas KhamkarMaharashtra
Best Poser :Abdulla Karnataka
Most Improved :N. Randhir C. R. P. F.
Team Championship :Services - 125 Point
Team Championship Runner Up :Maharashtra - 109
Womens Height 163 CM.Womens Height 163 CM.
T. NO.COMPETITORS NAMEUNITRankT. NO.COMPETITORS NAMEUNITRank
181Y SuchitraManipur1185Kamalika MukherjeeWest Bengal1
183Diprina BhatiachayaWest Bengal2184S.JoysiniManipur2
182Th. NongthangleManipur3