Fuel Usage During Exercise

By: Yuri Elkaim

The type of substrate (fuel) and the rate at which it is utilized during exercise is largely dependent on the intensity and duration of the exercise. During strenuous exercise there is an obligatory demand for carbohydrate (CHO) oxidation that must be met; fat oxidation cannot substitute. In contrast, there is an increase in fat oxidation during prolonged moderate intensity exercise as carbohydrate fuels are depleted. Fats are also more dominant in long duration exercise since fat oxidation requires more oxygen than does carbohydrate oxidation.

Fuel Selection During Exercise

Again, fats are the primary source of fuel for muscle during low-intensity exercise (70% of VO2max). Proteins contribute less than 2% of the substrate used during exercise of less than one hour?s duration but may increase up to 5-15% during the final minutes of exercise lasting 3-5 hours.

At about 40% of VO2max there is a ?crossover point? where carbohydrate becomes more dominant than fat in supplying fuel to the muscle. This shift to CHO metabolism is caused by two factors: the recruitment of fast twitch fibers (which are better equipped to metabolize CHOs) and increasing levels of epinephrine in the blood (which contribute to glycogen breakdown). This shift can also be seen when examining the contribution of fat oxidation at various exercise intensities. At 20%, 50%, 80%, and 100% of VO2max, fat oxidation yields 175 kcal/min, 250 kcal/min, 200 kcal/min, and 25 kcal/min, respectively. As such, someone looking to burn more fat during exercise would want to hover in the 50% to 80% VO2max range.

As the duration of exercise increases, there is a greater contribution from fat and less from carbohydrate. This is the result of increased levels of blood lipase, an enzyme that helps break down fat, during low-intensity longer duration exercise.

Muscle Glycogen Utilization

At the onset of most types of exercise, and for the entire duration of very strenuous exercise, muscle glycogen is the primary carbohydrate fuel for muscular work. The intensity of exercise determines the rate at which muscle glycogen is used as a fuel. The heavier the exercise, the faster glycogen is broken down. Furthermore, studies have shown that glycogen is depleted faster from fast-twitch fibers, especially during interval type work .

Historically, it has been thought that increased epinephrine levels in the blood were responsible for the initiation of glycogenolysis (glycogen breakdown). However, other research has shown that the breakdown is also triggered within the muscle itself as a result of increased Calcium ions .

Maintenance of Normal Blood Glucose Levels During Exercise

As glycogen, and thus glucose, is the primary fuel sources during most exercise, it is needs to be remembered that glucose plays a primary role in supplying our vital organs with energy. As such, the body has many systems in place to maintain adequate levels of glucose in the blood during times of inadequate carbohydrate intake (starvation/fasting) and accelerated glucose removal from the blood (exercise). Blood glucose concentration is maintained through four different processes:

? Mobilization of glucose from liver glycogen stores

? Mobilization of fats to spare blood glucose

? Synthesis of new glucose in the liver from amino acids, lactic acid, and glycerol

? Blocking of glucose entry into the cell to force the substitution of fat as a fuel.

These processes are controlled by several ?slow? and ?fasting? acting hormones such as thyroxine, cortisol, growth hormone, epinephrine/norepinephrine and insulin/glucagon. Maintaining normal blood glucose concentrations is a major task when you consider that the liver may only have 80g of glucose before exercise begins, and the rate of blood glucose oxidation approaches 1g/min in heavy exercise or in prolonged (>3 hours) moderate intensity exercise.

Carbohydrate Replenishment and Diets

This is one of the main reasons why it is recommended to replenish glucose and glycogen levels during activities such as soccer games, marathons, triathlons, 3-5 set tennis match, and so forth. Each of these sporting activities require moderate to high levels of exertion for extended periods of time and thus fuel replenish, mainly via sports drinks, is essential in maintaining physical performance and skill execution.

The effect of carbohydrate intake and diet composition on performance has been heavily studied. The vast majority of studies show that a high carbohydrate diet is essential for those who engage in intense or long duration exercise. For instance, one study had trained subjects run a 30 km race twice, once following a high carbohydrate (CHO) diet and the other time after a mixed diet. The initial muscle glycogen level was 3.5g/100g of muscle following the CHO diet and 1.7g/100g of muscle during following the mixed diet. The best performance of all subjects occurred during the high CHO diet. Although the starting pace was not faster, the additional CHO allowed them to maintain the pace for a longer period of time .

Bear in mind that substrates and hormones can interact and alter certain processes. This is commonly seen when a high glycemix index CHO food is ingested just prior to exercise. In this case, the resulting spike in blood glucose elicits a rise in insulin levels. As a result, fat mobilization is reduced (due to insulin?s anabolic effect on fats) forcing the muscle to use additional muscle glycogen. This is not desired if you are looking to sustain a given exercise intensity for prolonged periods of time.

Putting It All Together

The common misconception is that to lose weight you must stay in your ?fat burning zone?. Eventhough there is some truth to this statement, it is inaccurate in the sense that losing weight is about burning as many calories as possible. As such, exercising at a higher intensity for moderate durations would be most effective in burning calories. It is important to remember that a calorie is a calorie regardless of its source and since 1 lb of fat is equivalent to 3500 calories, calorie-reducing exercise regimens are most suitable for those looking to lose weight.

Such exercise programs can take the form of interval work, where a bout of high-intensity exercise is combined with a bout of low-intensity. This type of training of has been shown to elevate the body?s metabolism for up to 16 hours post-exercise. It also fosters the maintenance of lean body mass while stimulating the release of lipase ? a good thing since maintaining muscle and losing fat should be the goal. Having said this, I would also recommend implementing longer duration low-intensity exercise as well for it?s aforementioned benefits on fat oxidation. However, ensure to keep the intensity in the 50-80% VO2max range for best results!

References:

Essen et al. (1978). Glycogen depletion of different fiber types in human skeletal muscle during intermittent and continuous exercise. Acta Physiologica Scandinavia, 103: 446-55.

Hultman et al. (1967). Physiological role of muscle glycogen in man with special reference to exercise. In Circulation Research XX and XXI, ed. C.B. Chapman, 1-99 and 1-114. New York: The American Heart Association.

Karlsson, J. & Saltin, B. (1971). Diet, muscle glycogen and endurance performance. Journal of Applied Phsyiology, 31: 203-206.

Article Source:
http://www.articlecity.com/articles/health/article_7116.shtml

Purify Your Body With Natural Body Detox

By: John Khu

Like every thing else the human body needs to be cleansed inside out every now and then, otherwise the accumulation of harmful, or in some cases even poisonous elements, may cause serious diseases, mental and physical fatigue, pains in various parts of your body, and an overall degeneration. So if you are trying to retrieve that lost spark, if you want to regain that zest for life, natural detoxification is the way to go. Get rid of those terrible toxins by natural body detox methods.

Detox methods clean the blood in your liver, through the kidneys, lungs, skin and intestine. And natural body detox methods are the cheapest and safest way of cleaning your body thoroughly.

Obviously, as a preparatory measure, prior to the beginning of your natural body detox, you have to bar further toxins from entering your body. Products which we consume regularly, such as, coffee, nicotine, refined sugar, alcohol, saturated fats, all contain toxins. So stop indulging yourself before you start natural detoxing. Other products of day to day use such as shampoo, toothpaste, soap, floor cleaners etc all contain toxins, so for the time being check the use of all that stuff.

Having stopped effectively the entry of more toxins, you can begin with the actual natural body detox process. Here are some of the ways in which you can have a natural body detoxification:

Natural Body Detox Method #1:Juice Fasting: this method requires you to drink only glasses of juice for up to three days. The juices of fresh fruits and vegetables of all kinds except citrus fruits like oranges and lemon. However, before continuing this method of natural body detox for more than three days you should always consult a doctor or a qualified nutritionist.

Natural Body Detox Method #2: Water Fasting: water fasting is perhaps the most effective way of natural body detox. For a day or two, you are supposed to live on a diet of water only. What happens is that the water flushes the toxins out of your system, but keep in mind that before extending this for more than two days consult a doctor or a health specialist. Like juice fasting water fasting too should be done while you are at home, in order to cope with the discomforts like headache etc while the toxins are being flushed out.

Natural Body Detox Method #3: A Healthy Diet: Good eating habits are not only a measure of natural body detoxification, but a healthy diet is something you should follow all year round for general benefits. Fresh fruits, vegetables, seeds, raw nuts keep your system healthy and cleanses it too.

Natural Body Detox Method #4: Saunas: a sauna or a steam bath cleanses the dirt out of your body pores, so it not only detoxifies through your skin but also does away with the toxins deposited in the fat cells. Saunas are therefore a must in natural body detoxing.

Natural Body Detox Method #5:Skin Brushing: another method that enables you to detoxify your body through your skin, instead of your internal organs is skin brushing. Take a dry skin brush, and in gentle circular motions brush your skin, starting from your feet. This gets rid of the dead calls of your skin and cleans it.

Before getting started zero in upon the method(s) that suit you best and follow it. Natural body detox is something we all need, but get to know about the various methods and before undertaking a rigorous routine always consult an expert.

Article Source:
http://www.articlecity.com/articles/health/article_7072.shtml

The October 6, 2008 Nursing Spectrum Magazine has a great fear inducing headline. It reads: “Cancer Risk On The Night Shift” with a white cup filled with coffee directly below the headline. The coffee looks cold, which certainly would be true to life for those who have to answer a call light the moment they pour that long awaited steaming cup.

The headline is followed by these words: “Experts say it’s too early to panic.”

Cancer risk; Panic; not exactly positive images for the grave yard shift worker.

The words grave yard shift derive from two separate sources.

The first references the 19th century problem of burying people who were still alive, but in a deep coma, perhaps. A bell was placed in the coffin to enable the waking supposed corpse to notify the grave yard attendants of their new-found life. Those attendants worked the grave yard at night, thus earning a title we still enjoy to this day.

The other story references the eery quiet that often settles over the world between 3-am. This quiet may be likened to the hush of the grave yard at night. Not to mention the feeling that creeps over the people who must stay awake during these hours: an altered state, a strange lethargy when sounds go rolling through your body with a thunderous pitch, acting more like a drug than any legal or illegal drug on the black market.

But I digress.

The author of the article, Catherine Spader, RN, cites the most recent scientific research to back up the questionable higher cancer rates for those (of us) who work the grave yard shift.

Circadian rhythms are disturbed because artificial light exposure at night suppresses Melatonin production in the Pineal gland in the brain during periods of darkness.

Melatonin is considered to inhibit cancer growth and is produced at night when people are sleeping.

Vitamin D deficiency is also found to be a factor in tumor formation due to lack of sun exposure since night shift workers sleep during the day.

Then there is the reality of sleep deprivation that we, the die-hard night shifters, endure and even adapt to. And a stable night shift schedule is far preferable, as far as the body’s ability to adapt, than a swing shift schedule, studies show.

My own experience of working a day shift schedule defies the Vitamin D theory. For instance, I used to work in the basement of a hospital delivering care to the indigent. I remember working throughout the winter months and entering our self-imposed dungeon in the dark, and finally emerging from the bowels to go home, after the sun had set.

We all would try and get out at lunch, in fact, I forced my self to do so, but the reality of sunshine was minimal, at best.

Now, in my present work situation, in Labor and Delivery, blinds are pulled to protect the modesty of our patients, by their choice.

A perfect view of the sunrise can be enjoyed in what is called Nursery 2. Our hospital is presently in the throes of a building expansion. Recently, I admitted a baby to nursery 2 and noticed extensive construction out the windows.

I said, ” Oh no!! Don’t tell me the beautiful sunrise will no longer be visible out these windows.”

And everyone there sadly nodded, “Yes.”

This doesn’t effect us on night shift because we happily leave the hospital to the new day and into the rising sun.

I limit my night work to three days and recover the other four.

Day shift is not conducive to my schedule of writing, blogging and outdoor activities.

Nor is it conducive to my love of night and the great freedom from unsmiling administrators.

So given the fact I love the night shift, a day schedule would be disappointing and depressing. Furthermore, I get more sunlight working nights than I would by working days.

The attitude I have about working days is more of a set up for cancer. The joy and boundless feeling of freedom I derive from working nights is a prescription for good health and a boosting of the immune system.

The article does not discuss a person’s attitude toward the shift they work, as I have just done.

Attitude and belief is at least as important as scientific explanations.

Catherine Spader states that melatonin supplementation is not recommended because no one knows what the long term effects will be.

Other cancer prevention life style changes are wise to embrace such as eating healthy organic foods, daily exercise, quitting smoking and getting regular physical exams.

If you hate night shift and buy into the negative beliefs and fears about working nights, or you just feel unhealthy, then by all means, go on to working days.

And leave the grave yard silence of the night to those of us who love it.
Article Source: http://www.articlesbase.com/health-articles/cancer-risk-and-working-nght-shift-615957.html

15 Easy Steps On How To Give A Hot Stone Massage

By: Chris Turley

Whoever said that a stone massage should only be done in a spa or massage center probably has never heard of a home hot stone massage therapy. With the proper massage supplies such as hot stones and essential oils, you can give or have a hot stone massage right inside the comfort of your home.

If you plan on engaging in a massage business or if you want to give your spouse a personal hot stone massage for his birthday, here is a list of basic step-by-step directions on how to give a hot stone massage.

Step 1: Prepare the basic hot stone massage therapy equipment that you’ll need such as a massage table, linen or sheet for the table, massage oils, massage stones like basalt stones (you may need 40-50 pieces of stones), and a heating device for these stones.

Step 2: Before the client arrives, prepare the massage room by draping the massage table with clean linens and by setting up a tranquil ambiance through pleasurable aromas, low lighting and soothing music.

Step 3: Heat up the stones that you will be using.

Step 4: Once the client arrives, give him or her ample time to relax before the session. Be sure to explain the process of hot stone massage therapy.

Step 5: Ask the client to lie down on the table. Place the stones on each side of the spine without coming in actual contact with the spine.

Step 6: Begin by massaging the face lightly with a coating of oil. Place four stones on the face. Put the first stone underneath the lips, the second and third stones on each cheek and the fourth stone on the center of the forehead.

Step 7: Massage some oil on the right leg. Rub the hot stone on each side of the leg and then place small stones between each of your client’s toes on his right foot. Repeat the process with the left leg and left foot.

Step 8: Go to your client’s arm, and use the effleurage stroke to coat it with oil. Massage the arm area by using medium-sized flat stones. After that, put a warm stone on your client’s palm. Do the same thing with the other arm.

Step 9: Now, it’s time to ask your client to turn over. Remove the stones you’ve placed on the face, hands and toes.

Step 10: Massage the back area using various stones to apply pressure on key acupressure points. After massaging this area, lay one stone on each shoulder, one on each scapular area and one on the client’s lower back.

Step 11: Go to the back of your client’s legs and place a medium-sized warm stone underneath the buttocks, on the backs of the knees and on the calf.

Step 12: Massage the scalp of the client down to the neck and shoulder area.

Step 13: Remove the stones you’ve placed on the client’s body.

Step 14: For the finale, use effleurage strokes on the client’s back and leg area using the tips of your fingers.

Step 15: Give your client some time to cool down or take a short nap after the session.

With these simple guidelines, tender and gentle touch, and a determination to give the best kind of massage, your spouse or clients will surely be asking or coming back for more.

Article Source:
http://www.articlecity.com/articles/health/article_7119.shtml

Information about the Smoking Ban in the UK

By: Chris Tyrrell

Millions and millions of people all across the world smoke cigarettes for one reason or another. They are highly addictive and extremely dangerous to one´s health. Yet with all the known negative effects, cigarettes are one of the most bought products in the market today. This is a terrible thing for non-smokers because second hand smoke can be just as deadly as smoking the cigarettes themselves. This is why many states and countries have banned smoking cigarettes in public places to help safeguard civilians who don´t smoke. The latest place to ban smoking in public places is in the United Kingdom.

In July of 2007, England banned smoking in public places with the ?Smoke Free England? campaign. Second hand smoke causes numerous diseases such as heart disease, lung cancer, and SIDS. It really is unfair to those nonsmokers who are trying to stay safe from the effects of cigarettes when people smoke around them. This campaign is driven by the Health Department to keep these innocent people safe. While the campaign is being enforced, many businesses and public places are being slightly affected by this new ban.

For those people that smoke, it is a luxury to be able to go to a restaurant and smoke while enjoying a meal. This is no longer allowed in open spaces. Businesses such as restaurant, bars, and cafe´s are losing business because the people that use to come to these places who smoke no longer come. This in turn leads to loss of productivity as far as annual revenue. These businesses who are losing money right now will rebound though. With the ban of smoking in these locations, more non smokers are beginning to fill these spots, thus making up for the people who use to come that smoked.

All is not lost for people who smoke cigarettes however. There are still designated areas where people can smoke while still being in public. The Health Department has set up what is called smoking shelters where people are allowed to smoke. Many of these areas are set up with chairs and tables. Although many businesses will be able to recover from the ?Smoke Free England? campaign, many UK businesses are not. This is why the Health Department set up the designated smoking areas to help businesses who lost a substantial amount of business. For companies who were badly affected by the ban, they are able to attach these smoking shelters in order to keep some of their regular customers.

There are a few different types of shelters a business owner can choose from to accommodate their customers. The most popular designated smoking spot would be the ?Free Standing Smoking Shelter.? This is usually a spot connected to the place of business, where five to seven people can comfortably enjoy a cigarette. Another type of shelter is the economical friendly ?Wall Mounted Smoking Shelter.? This is basically a makeshift barrier between the business and the smoking area. The only requirement for this is that no more than fifty percent of the smoke infiltrates the company. Lastly there are smoking shelters that can be custom built. For example, a business owner can build an entire separate room with tables and chairs so customers can conveniently smoke. Regardless of what type of smoking shelter it is, the shelter itself can help a business retain their customers

The United Kingdom is again the latest place to enforce this ban on smoking in public places. The public places that are the most effected by this is restaurant and bars. For those people who used to enjoy going out to the bar and smoking and having a good time can no longer do this. This ban is set to help improve people´s safety. Many people are considered social smokers, so with this ?Smoke Free England ? campaign, the Health Department is hoping that some of these casual smokers will quit altogether. With less people that smoke, the fewer amount of people that will be affected by this ban. This in turn leads to businesses being less affected as well. The whole idea of this smoke free concept is to detour people away from the deadly addiction and help protect those from the people that just can´t quit.

Smoking cigarettes and second hand smoke is one of the biggest causes of people´s death every year. The worst part about them is what is called ?Nicotine.? Nicotine is super addictive and very deadly. When an individual smokes a lot, their body develops a dependency to this said substance, which becomes harder to break overtime. This it turn leads to a countless list of medical dangers that can eventually lead to one´s demise. The same can be said with second hand smoke. After inhaling enough of it overtime, one can be so badly damaged by it, a whole crop of disease can pop up leading to an untimely death. The smoke free ban is being enforced to reduce this occurrence.

So when the ?Smoke Free England? campaign launched and began to be enforced in July of 2007, a number of things began to happen. Many businesses were affected both in good ways and in bad ways. For those companies who took the biggest hit, the Health Department came up with an idea about the smoking shelters. This allows places like restaurant and bars to still accommodate those people who smoke while not breaking any new laws about smoking in public places. Those other businesses that were only mildly affected by the ban, will recover because more non smoking people will make up for the absence of the people that use to come and smoke. In addition, both adults and children are able to go out and enjoy themselves in an environment not deadly to their health. Hopefully for those social smokers, they will just quit entirely because of they will not have the urge to smoke while being out. The ?Smoke Free England? campaign is now being enforced and is now beginning to have countless positive affects in a number of different ways.

Article Source:
http://www.articlecity.com/articles/health/article_6884.shtml