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Personal Lactate Threshold Training
By: Deborah Caruana

These are not the reasons we do Lactate Threshold Training.

What is it?
When muscles contract vigorously for long periods, the circulatory system begins to lose ground in delivery of oxygen (necessary for energy production). In these conditions the breakdown of glucose is converted to lactic acid. As the lactate is produced in the muscles, it leaks out into the blood and is carried around the body. If this condition continues, the functioning of the body will become impaired and the muscles fatigue very quickly. This point is often measured as the lactate threshold.

Why Do We Do It?
The aim of the training system is to saturate the muscles in lactic acid, which will educate the body's buffering mechanism to deal with lactic acid more effectively. Thus raising the anaerobic (lactate) threshold. It's not the lactic acid that causes the burn in the muscles as you exercise, but the hydrogen ions released as the lactic acid leaks out. An elevation in blood lactic acid levels is a major trigger of growth hormone (HGH) release. Increasing HGH, is beneficial for gaining muscle / lean tissue and reducing fat.

Aging: Many of the physical and personal changes that are associated with the aging process are directly related to the age related decline in Human Growth Hormone, HGH. Many of the 'acknowledged symptoms' associated with 'maturing' are directly related to hormonal demise. In 1996 the US FDA approved HGH for treating symptoms associated with adult hormonal demise. The FDA approved that medical signs and symptoms of HGH demise are parallel with the conditions associated with the progression of aging: Fat gain, muscle loss, loss of energy, poor sleep, skin changes, bone density loss, libido issues .. all HGH related. Increasing HGH has a on our skin, body composition, muscle tone, mood, energy, sleep quality, and bone density.

Metabolism: Fat utilization requires HGH! Low blood sugar triggers the secretion of HGH to utilize fat for energy. The best time for HGH stimulating exercise is in the morning after the all night fast. If you cannot exercise first thing in the morning, time meals so that you have several hours ( 2 - 3 ) to burn off the blood glucose from the meal, before you workout. A relatively hard, planned and synergistic workout will result in up to a 250% increase in HGH secretion.

Posture and Alignment: The constant total body movement (infinite & constant movement variations ) results in a constantly changing center of gravity. You instinctively assume a personally optimum posture and naturally fine tune the muscles of grace, balance, alignment and posture.

Taking a week off from training every 8 to 10 weeks is very important for overall recuperation. Many people have a psychological barrier to taking time off from training. They feel like they are going to shrink. Not so. In fact after your week off for complete recovery you will usually come back stronger and energized.

This program is based on the research published by the recognized leaders of HGH and AntiAging Research: Dr. Donald Rudman, Dr. Ronald Klatz, Dr. Mario DiPasquali, Sandy Shaw and Dirk Pearson. Renowned doctors, authors and scientists with findings published worldwide. New England Journal of Medicine, several best selling scientific / technical medical books and a multitude of magazine articles.Dietary Recommendations

Eat a high protein / lowish carb and fat meal 15 - 45 minutes after exercise.Five to Six small meals per day spaced 3 1/2 hrs apart.

No potential problem with consuming 1 gm of protein per pound of body weight per day. Whey protein is inexpensive, low fat, low carb and convenient for a high protein shake.

Animal Protein, Lean Beef, Skinless Chicken , Turkey Eggs. A wonderful, nutritious food!

Good Oils. More good OIL not just more fat. 20% - 30% of total calories. Specific Essential Fatty Acids are needed for most of the bodies hormonal functions. Olive, Sunflower or Canola oil for salads & cooking.

Trim the fat out of the beef & pull the skin off the chicken and turkey.

Lower Carbohydrates.

Raw fruits & Vegetables are nutrient dense & fiber rich.

Processed grains are mostly useless, non nutritious calories with minimal fiber.

More Raw Fruit & Vegetables.

Way Less Sugar.

Less bread & pasta. Use whole grains when you do enjoy the grain products.

Eating five or more servings a day of fruit and vegetables lowers your chances of getting cancer.Persons with extreme weight loss requirements ( more than 50 pounds ) obviously have different needs than the average weight conscious person. Persons striving for a 5% body fat and rippled abs probably also have different goals than simply enjoying a healthy life.Recognizing that food is a sensual thing and to enjoy eating is certainly a simple pleasure. However being intelligent in sensual pleasures is certainly not an unheard of concept today. Fast food is a luxury. I eat fast food. I enjoy ice cream. Thank God I don't particularly like doughnuts.

Dr. DiPasquali's diet allows you to low carb for 5 or 6 days per week and "binge" on what ever you want for one or two days. This will make sticking to a "diet" easier and will eliminate the over whelming cravings that can dominate your sub conscious hunger center.

This 'breaking' of the 'low carb' diet will also serve to 'reset or raise' your basal metabolism. Cooking for Good Nutrition and Weight Control

Choose methods of cooking that will retain flavor, color and nutrients. Steam instead of boiling vegetables. Avoid cooking at high temperatures (except for quick stir-frying) and long cooking times. Both extended heat and liquid can destroy or leach out valuable nutrients.

Add vegetables whenever possible to ensure your five-a-day intake. Experiment with more veggie variety in salads, try new vegetable mixes, include some shredded vegetables in casseroles, and add different vegetables to soups and stews. Use chopped red or yellow peppers to "pep" up the flavor. Try vegetable salsas and fruit chutneys as accompaniments to meat or poultry in place of heavy gravies or sauces. When you use oil, select olive, sunflower or canola oil. Drain off visible fat while cooking, blot pan-fried foods on paper towels to absorb extra grease.

Deborah Caruana RN, AAHRFP, NASM, ACE

DEBORAH is a highly respected authority in personal training for overall health and fitness, with more than 22 years of experience and success. Her credentials include...

Currently licensed Registered Nurse specializing in Rehabilitative Nursing

Medical Exercise Therapist: certified by AAHFRP, an internationally recognized physical rehabilitation certification

Maternity Specialist Pre & Post Natal certified by Maternal Fitness

Personal Fitness Specialist: certified by NASM, an internationally recognized certification

Yoga Teacher

Professional Health Member, National Organization of Fitness Instructors (IDEA), a leading membership organization of health and fitness professionals

Deborah Caruana RN, AAHRFP, NASM, ACE
email: for fitness needs including personal training, books, vitamins and supplements, and information resources.

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The Power of Stretching    - Dave Snape


Your muscles ache from a good stretch. This is quite
normal and is part of the process. Stretching has
seemingly been with us and particularly with athletes
since the beginning of time.

A very key point to good stretching is to hold the
stretch for at least seventeen seconds. This is a
pearl of wisdom gleaned from a ballet teacher a few
years back. She said that any stretch under 17
seconds was just not effective.

The 17 second rule is exceeded in the high intensity
Bikram's yoga where stretches are held for about 30
seconds. Don't forget the high level of heat that is
used in Bikram's to extract that last little bit of
stretch out of your muscles. An interesting twist that
is not necessary to gain benefits from stretching. But,
it can't hurt, right?

So what kind of benefits can you expect from
stretching? That's an easy one. Have you ever seen the
movie, Blood Sport? Did you know that Frank Dux could
truly stretch his body to the extreme. The actor that
played him was quite elastic as well.

Great elasticity is also something you might see in
well trained Spetsnaz (Russian) agents. They often work
out with Russian kettlebells too. They are for superior
strength gains and the ability to withstand ballistic

Why are stretching and flexibility considered important
to these people? Stretching gives one the ability to
have explosive power available at one's fingertips
without the need to warm up. Of course most of us are
not martial artists or agents. But, you'll be happy to
know there are plenty of other benefits.

Let me give you an example. After learning to sit in
the full lotus position for long periods of time, my
ankles became very flexible. One day I was walking
along and my left foot fell into a pothole. This mishap
pushed my ankle sideways to about 90 degrees from it's
normal position.

Amazingly, this didn't even hurt, not one bit. If my
ankle hadn't been so flexible, I may have suffered a
sprained ankle. At the very least, it would have hurt
for days.

Key point: stretching helps you to avoid injuries.
Not only that but if you do have a muscle, tendon or
ligament injury it should heal faster, theoretically

Stretching actually grows the ligaments, tendons and
muscles being stretched. They really grow longer over

Check with your physician before undertaking any type
of exercise, including stretching.

Here is some good instructional material on stretching:

Dave Snape

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