No! Not more vegetable and fruits !

I’d like to say AMEN to this notation from USA Triathlon’s webpage (ref: http://www.usatriathlon.org/about-multisport/multisport-zone/fuel-station/articles/the-power-of-antioxidants-090409.aspx):

” If you are thinking “I can’t eat that many fruits and vegetables to get enough of my antioxidants” then you are not alone. There are many different choices on the shelves and if you need to turn to a supplement, I recommend choosing a formula that contains a variety of antioxidants, not just one or two. You should consider the following in your search for an appropriate formula: alpha lipoic acid, grape seed extract, carotenoids, lutein, lycopene, bioflavanoids, turmeric and quercetin.

Take Home Messages 
Taking into consideration all of the newest research on antioxidants and endurance athletes, there are a few points to consider:

  • Athletes typically do not eat enough fruits and vegetables to obtain adequate amounts of antioxidants.
  • Antioxidant supplementation may not be needed in short duration, high-intensity exercise.
  • In ultra-endurance events, oxidative stress is high and antioxidant levels are compromised.”  Thanks USA Triathlon authors!

Coach Dave says – if you train hard – you will not fight those free radicals adequately without natural supplementation (unless you’re a rabbit that can handle 9 servings of vegetables daily).

 

That said, choose your supplements wisely for their high concentrate of flavonoids and carotenoids that can help you recover ->  Banish those free radicals!

I’ll gladly share with you what I take to train harder and recover better for my rowing regimen.

Unofficial Summer Start-ups – STRETCH over Memorial Day

Let’s think for a moment about your summer plans as you continue to sweat six days a week – in and around your travel, social and professional commitments.

And with that daily sweat is a mandate to properly STRETCH.  

Our Internet certainly offers many suggestions and how-to videos for performance stretching. One weblink  that I share is :http://breakingmuscle.com/video/video-athletic-vs-aesthetic-part-3-why-and-how-stretch

And as always, dear Well Past Forty athletes – research to make your own informed decisions. As an example – check out: http://breakingmuscle.com/mobility-recovery/two-new-studies-on-static-stretching-are-completely-conflicting.

I’ll quote fellow Vermonter Doug Dupont from this link: “As it stands, I suggest athletes should focus solely on dynamic stretching, which may have both warming effects and extended performance-improving effects. I still like passive stretching for sleep, and I think its full day weakening effects might be overstated a bit in the second study. However, it may be wise to keep your passive stretching to a minimum, using it sparingly to assist with sleep at night and when there is no complex workout the next day.”

Thanks Doug.

I’m fortunate to have used the dynamic stretches led Olympic rowers. They advocate dynamic stretching as well – before and after your workouts.

And don’t forget your foam roller!

http://sportsmedicine.about.com/od/flexibilityandstretching/ss/FoamRoller.htm and many other references…

Make your summer stretches good ones!

/s/

Dave

 

Could both He and She be right about a “right” fitness approach?

He (of this quoted fit couple) says running.  

She counters with weight / resistance training.

Which gender is more right?  No family feud here – honest…

According to a recent Wall Street Journal article (see http://wsj.com/encore –

“He Says Run. She Says Lift.

A wife and husband argue about the best way to stay in shape.

And the winner is…

Doing It All

At the same time, though, neither of us can ignore the growing amount of research about fitness and aging. The science is increasingly clear: Older adults need both strength training, to help replenish and maintain the muscle mass and (for women especially) the bone density our bodies lose each year as we age, and cardio to help guard against the risks of clogged arteries in the heart and brain.

No excuses folks – combine weights and aerobic training – six days a week FOREVER.

 

)

Read and Heed – 50-something Males

Thanks to a Dr. Weil article and a Ballard Street comic from Jerry Van Amerongen – this wellness coach asks you (and your female acquaintances) – is this a fitness wakeup call?

 

Dr. Weill’s article (ref: http://www.drweil.com/drw/u/WBL02352/Surprising-Reason-Why-Women-Live-Longer.html#three) is quoted for a wake-up call for 50-something fitness:

Fit at 50 Cuts Cancer Risk for Men
Men who demonstrated a high level of physical fitness on a treadmill test at age 50 were much less likely to have developed lung or colorectal cancer 20 years later – and if they did get one of these diseases, they were less likely to die of it than men who were least fit at 50. Not surprisingly, the men who were most fit also had a lower risk of dying of cardiovascular disease later in life. Cardiologist Susan Lakoski,M.D., of the University of Vermont and her team tracked more than 17,000 men who took the treadmill tests at age 50. She followed up on their health status more than 20 years later, using Medicare data to see which ones had died or developed lung, colorectal or prostate cancer. The researchers determined that weight was not the issue. Even thin men were observed to have an increased risk of lung and colorectal cancer if they weren’t fit. Fitness was determined by the men’s maximal oxygen uptake (VO2max) on the treadmill. There were no significant differences in the prostate cancer risk between the most fit and the least fit men.”

I note, and say hmmm to the non-result for prostate cancer, yet I as a Vermonter won’t challenge a University of Vermont study.  

More importantly ->the LOWERED chances for two types of the big C, and the HIGHER chances for beating a big C for elder men  ARE related to aerobic fitness.Image

 

Strength suggestions (Thanks merriam-webster.com)

I had the pleasure of a New England round-trip from Boston to Rutland, Vermont recently.  These three taglines prompted my trainer entry about strength:

1. BOSTON STRONG (as a worthy tribute to that city’s post- Marathon mojo)

2. “Live Free or Die” – The granite-like motto of New Hampshire

3. VERMONT STRONG – I hung this license plate in my workout studio. It is a mantra to release power AND celebrate Green Mountaineers’ toughness after Hurricane Irene’s devastation. 

ImageBack to http://www.merriam-webster.com/dictionary/strength

 Can you individually and we collectively be Strong like Boston, the New Hampshire hills or my native Green Mountain residents?

1. capacity for exertion or endurance

2. power to resist force (Toughness)

3. a force, or a strong attribute/inherent asset

4.one regarded as embodying or affording force or firmness

5.a degree of concentration or effect.

Would you agree that each of us can build strength to better deal with  stresses of live and to put more life in our years?

Fuerte, qiang, sil’nyy, forte or tysuyoi – let’s get STRONG (wherever you are).

 

 

 

 

 

 

Did You Bike to your Workplace today?

I must admit that I varied this special day with my “ERGOMETER at Home” routine (I often telecommute).

Speaking of SAFE biking (wear those helmets and be careful out there!) – what a great exercise for those recovery days from rowing or other fitness exercises.

Whatever your exercise routine – please remember what we WELL PAST FORTY folks advocate -> SWEAT 6 days a WEEK – every week – until you’re at least 80 years of age.

Don’t forget to monitor your heart rate 🙂

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Yours in wellness, fitness and vitality,

Dave