Science digests for amateur athletes

Amateur Athlete Home

2010-05-19T00:54:29+01:00

Amateur Athlete distributes research-based products to benefit and encourage amateur athletes. Some of these are now iphone/ipod touch apps iphone/ipod touch apps. Others are more like research digests:

Amateur Athlete distributes research-based products to benefit and encourage amateur athletes. Some of these are now iphone/ipod touch apps. Others are more like research digests:

Exercise-induced asthma

2009-12-17T14:01:42+01:00

+ +

Much of the material described below was arranged into an iPhone/iPod Touch app.

Weight control and exercise

2009-12-17T13:59:48+01:00

Statistically speaking, there is a 50% probability that you are trying to lose weight, particularly if you live in North America.+

Statistically speaking, there is a 50% probability that you are trying to lose weight, particularly if you live in North America. Much of the material described below was arranged into an ebook and an iPhone/iPod Touch app.

How to change a flat tire

2009-08-24T11:36:44+01:00

Seat the tire on both sides into the rim at the valve first, lifting the valve a little (pushing the valve stem back into the valve hole) to allow the tire to fit under it. Then start seating the tire around both sides of the rim, using both hands — and not the tire levers. However, at some point — depending on the tightness of the tire — start using the tire levers again, sliding them around when you can and levering the tire at other times. When the tire finally pops back into place, message it all the way around to try to make sure it is evenly on the wheel rim.+

Seat the tire on both sides into the rim at the valve first, lifting the valve a little (pushing the valve stem back into the valve hole) to allow the tire to fit under it. Then start seating the tire around both sides of the rim, using both hands, and not the tire levers. However, at some point, depending on the tightness of the tire, start using the tire levers again, sliding them around when you can and levering the tire at other times. When the tire finally pops back into place, message it all the way around to try to make sure it is evenly on the wheel rim.

Example 3-Before and after a long run

2009-06-22T15:37:59+01:00

+ -

Example 2-Sitting, 3 hours after a 7 km run

2009-06-19T14:07:09+01:00

+ +

My average heart rate was high (for sitting) and the HF power still showing a low (and therefore cumulative fatigue) value.

Exercise-induced asthma (bronchoconstriction)

2009-06-18T16:05:12+01:00

5.0 World Anti-Doping href="tiki-editpage.php?page=Anti-Doping" title="Create page: Anti-Doping" class="wiki wikinew">? Agency (WADA)and EIB medications

5.0 World Anti Doping Agency (WADA)and EIB medications

Garmin Heart Rate Monitor/Desktop computer combination

2009-06-16T18:55:18+01:00

After reading in your data to the Garmin Training Center, export it (File > Export) with a file name that makes sense to you location on your computer . Then, in the Heart Rate Variability program, hit the "Select a new Garmin file" button. A window will pop-up where you can select the Garmin file (normally have a .tcx in the name).+

Zephyr Heart Rate Monitor/Desktop computer combination

2009-06-16T16:19:30+01:00

- The Zephyr/Desktop combination can be used to quantify accumulated stress and fatigue while resting or sitting. It could also be used to collect heart rates during a workout as long as the Bluetooth connection was maintained. This is possible while running on a treadmill, riding a bike on a trainer or during an aerobics workout.
+ The Zephyr/Desktop combination can be used to quantify accumulated stress and fatigue while resting or sitting. It could also be used to collect heart rates during a workout as long as the Bluetooth connection was maintained. This is possible while running on a treadmill, riding a bike on a trainer or during an aerobics workout.

Example 1-Sitting, working at a computer

2009-06-16T16:11:18+01:00

- In this example, I was sitting, working at my computer. The slope was less than 9E-3 so the variation metrics should be legitimate. Based on previous tests, my average heart rate was on the high side and the high frequency variations (HF) was on the low side. These two metrics indicate that I was accumulating some fatigue. I had recently switched from primarily cycle training to primarily run training. I would need to track this and possibly change a hard training session into a "recovery" one.
+ In this example, I was sitting, working at my computer. The slope was less than 9E-4 so the variation metrics should be legitimate. Based on previous tests, my average heart rate was on the high side and the high frequency variations (HF) was on the low side. These two metrics indicate that I was accumulating some fatigue. I had recently switched from primarily cycle training to primarily run training. I would need to track this and possibly change a hard training session into a "recovery" one.

You know you run cross country when...

2009-06-16T15:46:43+01:00

1. you roll your eyes when people say, "You run three miles...at once?"

2. you get irritated when more than half the people you know don't know the difference between cross country and track.

3. you come up with weird answers to questions like "why do you run so much?"

4. you run farther in a week than your bus travels for meets.

5. the most enjoyable time you've had all month is a day off from practice.

6. all your socks are either stained or torn.

7. you can spit while running.

8. you finish the race looking like you wrestled a bear and you don't care.

9. if you schedule dates around meets.

10. you spend more on training clothes than school clothes.

11. you take more pride in making signs for the car to go to state than in your homework.

12. your chest is as flat as your back.

13. you have running withdrawal if you don't run everyday.

14. you wake up every morning in pain.
+

1. You roll your eyes when people say, "You run three miles...at once?"

2. You get irritated when more than half the people you know don't know the difference between cross country and track.

3. You come up with weird answers to questions like "why do you run so much?"

4. You run farther in a week than your bus travels for meets.

5. The most enjoyable time you've had all month is a day off from practice.

6. All your socks are either stained or torn.

7. You can spit while running.

8. You finish the race looking like you wrestled a bear and you don't care.

9. If you schedule dates around meets.

10. You spend more on training clothes than school clothes.

11. You take more pride in making signs for the car to go to the State Meet than in your homework.

12. Your chest is as flat as your back.

13. You have running withdrawal if you don't run everyday.

14. You wake up every morning in pain.
- 16. you would give up homecoming to go to the State Meet.

17. your Saturdays for the past 4 years were ruined.

18. you enjoy running hills.

19. your favorite food group is carbohydrates.

20. you are always hungry.

21. your room smells like Icy-Hot href="tiki-editpage.php?page=Icy-Hot" title="Create page: Icy-Hot" class="wiki wikinew">?.

22. track is the other "sport".

23. you think sprinting is for wussies.

24. you don't know what an "off-season" means.

25. you have shin splints.

26. you find yourself saying, "it's not really a hill..."

27. your feet are comparable to rawhide.

28. you wore spikes on the P.E. mile run.

29. there's nothing like intervals to start the week off fresh!!

30. watching the New York Marathon on T.V. made you get up and go for a run.

31. you can say "I like to run" in four languages.

32. your calves are bigger than your biceps.

33. you're toe nails are falling off.

34. a fat man with a gun says "Alright ladies take 'em off" to you regularly

35. you're proud that another team has quadrupled you're score.

36. you wear skimpier clothes than Madonna.
+ 16. You would give up homecoming to go to the State Meet.

17. Your Saturdays for the past 4 years were ruined.

18. You enjoy running hills.

19. Your favorite food group is carbohydrates.

20. You are always hungry.

21. Your room smells like Icy Hot.

22. Track is the other "sport".

23. You think sprinting is for wussies.

24. You don't know what an "off-season" means.

25. You have shin splints.

26. You find yourself saying, "it's not really a hill..."

27. Your feet are comparable to rawhide.

28. You wore spikes on the class phys. ed. mile run.

29. There's nothing like intervals to start the week off fresh!!

30. Watching the New York Marathon on T.V. made you get up and go for a run.

31. You can say "I like to run" in four languages.

32. Your calves are bigger than your biceps.

33. Your toe nails are falling off.

34. A fat man with a gun says "Alright ladies take 'em off" to you regularly

35. You're proud that another team has quadrupled you're score.

36. You wear skimpier clothes than Madonna.
- 44. you have more inside jokes than a stand up comedian does.

45. you have almost or have gotten hit by a car.

46. you can add up miles and meters in your head, any other math you need a calculator.
+ 44. You have more inside jokes than a stand up comedian does.

45. You have almost or have gotten hit by a car.

46. You can add up miles and meters in your head, any other math you need a calculator.
- 53. <---How many miles u put in a week
+ 53. You know how many miles you put in a week
- 57. you have where someone lives based on a running route

58. you measure distance in time

59. you tell how old your shoes are by how many miles are on them
+ 57. You have where someone lives based on a running route

58. You measure distance in time

59. You tell how old your shoes are by how many miles are on them
- 61. you can run 6 miles while singing the entire way
+ 61. You can run 6 miles while singing the entire way
- 70. You drink more water in a day than most people do in a week or more.
+ 70. You drink more water in a day than most people do in a week.
- 73. In PE the other kids will occasionally chant "Who likes short shorts, (insert name) likes short shorts"

74. youve found yourself jumping into random ponds, sprinklers, and kiddy pools on more than one occasion.
+ 73. In phys. ed. class, the other kids will occasionally chant "Who likes short shorts, (insert name) likes short shorts"

74. You've found yourself jumping into random ponds, sprinklers, and kiddy pools on more than one occasion.
- 78. Your nervous as hell before a race.
+ 78. You are nervous as hell before a race.
- 95. You have no idea of that guy's name, but you know his 5K, 1600, and 3200m PRs.
+ 95. You have no idea of that guy's name, but you know his 5K, 1600, and 3200 meter PRs.

Heart Rate Variability Analysis

2009-06-15T18:29:38+01:00

The best use of this software is to use it to know yourself better. Take measurements soon after a hard workout and again when you think you are well rested to find out what your extremes are. Pay particular attention to the HF power. Experiment.
>>
<div> style="font-size: medium; "> >
<div>¹Gary G. Berntson, J. Thomas Bigger, Dwain L. Eckberg, Paul Grossman, Peter G. Kaufmann, Marek Malik, Haikady N. Nagaraja, Stephen W. Porges, J. Philip Saul, Peter H. Stone and Maurits W. Van der Molen, "Heart rate variability: Origins, methods and interpretive events", Psychophysiology, 34, p. 623-648, 1997.
>>

The best use of this software is to use it to know yourself better. Take measurements soon after a hard workout and again when you think you are well rested to find out what your extremes are. Pay particular attention to the HF power. Experiment.

 
¹Gary G. Berntson, J. Thomas Bigger, Dwain L. Eckberg, Paul Grossman, Peter G. Kaufmann, Marek Malik, Haikady N. Nagaraja, Stephen W. Porges, J. Philip Saul, Peter H. Stone and Maurits W. Van der Molen, "Heart rate variability: Origins, methods and interpretive events", Psychophysiology, 34, p. 623-648, 1997.

Curve kick-Part 1 (of 2)

2009-06-15T15:31:31+01:00

Energy cost (of swimming)

2009-06-15T15:24:57+01:00

Diet

2009-06-15T13:04:46+01:00

An Historical Overview

2009-05-16T13:00:05+01:00

The early work Luigi Galvanis and Alessandro Volta and the electromagnetic principles articulated by Andre Marie Ampere and Hans Christian Oersted led to the development of the galvanometer in the 19th century. This device permitted the measurement of very small electrical currents by capitalizing on magnetic induction to rotate a pointer or mirror. The galvanometer could be calibrated to measure accurately changes in voltage, including biopotentials generated by the heart. Ludwig (1847) subsequently invented the smoked kymograph, which allowed mechanical activity, such as that associated with pressure pulses or the movement of a galvanometer needle, to be recorded on a smoked drum. In 1894, MacKenziei-editpage.php?page=MacKenzie" title="Create page: MacKenzie" class="wiki wikinew">? developed an ink-writing polygraph and Einthoven integrated the galvanometer with photography to produce accurate and continuous tracings of the electrical activity of the heart. With the development of the electrocardiograph, it was possible to monitor normal and abnormal electrical conduction through the myocardium and to evaluate beat-to-beat changes in the heart rate pattern.

The early work Luigi Galvanis and Alessandro Volta and the electromagnetic principles articulated by Andre Marie Ampere and Hans Christian Oersted led to the development of the galvanometer in the 19th century. This device permitted the measurement of very small electrical currents by capitalizing on magnetic induction to rotate a pointer or mirror. The galvanometer could be calibrated to measure accurately changes in voltage, including biopotentials generated by the heart. Ludwig (1847) subsequently invented the smoked kymograph, which allowed mechanical activity, such as that associated with pressure pulses or the movement of a galvanometer needle, to be recorded on a smoked drum. In 1894, Mackenzie developed an ink-writing polygraph and Einthoven integrated the galvanometer with photography to produce accurate and continuous tracings of the electrical activity of the heart. With the development of the electrocardiograph, it was possible to monitor normal and abnormal electrical conduction through the myocardium and to evaluate beat-to-beat changes in the heart rate pattern.

Adjusting training schedules after heart rate variability analysis

2009-05-15T23:20:20+01:00

>followed by 5 min. of standing. The R–R interval data were saved in a personal computer using Polar software (Polar Precision Performance SW 4.0). The software performed an automated analysis of HRV for training prescription for the subjects in the HRV group. Measurement errors and abnormal heart beats were eliminated by an automatic process in the software. First, the error elimination process finds potential errors with a moving-average based criteria using both instantaneous HR and R–R intervals. Second, it marks each R–R interval as an error if it deviates more than 12 bpm or more than 4 standard deviations (SD) from the median of 7 R–R intervals in the neighborhood. Third, the previous process is repeated until no new errors are found. In the calculation of median and SD only R–R intervals that were not marked as errors by the previous filter are used. SD is calculated in a window of 32 R–R intervals. The errors were corrected according to the length of the error sequence, taking the previous and next normal R–R interval into account and maintaining the local trend in the R–R interval time series. The high-frequency (HF, 0.15–0.40 Hz) spectral component of HRV was then extracted using an autoregressive model (order 18) from the 5-min standing period. HRV measurement during orthostatic stress was chosen to avoid the saturation of HF power, expressed as plateau of HF power despite the increased cardiac vagal outflow, susceptible at low HR levels (Kiviniemi et al. 2004; 2006). The basic idea was to decrease the training stimulus when HF power was attenuated (Fig. 1).

All the subjects measured R–R intervals every morning after awakening and emptying the urinary bladder at home. A HR monitor (Polar S810i) was used to record RR intervals at a timing accuracy of 2 ms. The measurement started with 5 min. of sitting followed by 5 min. of standing. The R–R interval data were saved in a personal computer using Polar software (Polar Precision Performance SW 4.0). The software performed an automated analysis of HRV for training prescription for the subjects in the HRV group. Measurement errors and abnormal heart beats were eliminated by an automatic process in the software. First, the error elimination process finds potential errors with a moving-average based criteria using both instantaneous HR and R–R intervals. Second, it marks each R–R interval as an error if it deviates more than 12 bpm or more than 4 standard deviations (SD) from the median of 7 R–R intervals in the neighborhood. Third, the previous process is repeated until no new errors are found. In the calculation of median and SD only R–R intervals that were not marked as errors by the previous filter are used. SD is calculated in a window of 32 R–R intervals. The errors were corrected according to the length of the error sequence, taking the previous and next normal R–R interval into account and maintaining the local trend in the R–R interval time series. The high-frequency (HF, 0.15–0.40 Hz) spectral component of HRV was then extracted using an autoregressive model (order 18) from the 5-min standing period. HRV measurement during orthostatic stress was chosen to avoid the saturation of HF power, expressed as plateau of HF power despite the increased cardiac vagal outflow, susceptible at low HR levels (Kiviniemi et al. 2004; 2006). The basic idea was to decrease the training stimulus when HF power was attenuated (Fig. 1).

Increased or unchanged HF power on the 11th day and thereafter resulted in high-intensity training. Low-intensity exercise was prescribed despite the HF power reading after two successive high-intensity training days. A maximum of nine successive training days were allowed before a day of rest was prescribed regardless of the daily HF power. Significantly decreased HF power led to training at low intensity, and a further decrease of HF power following a diminished training stimulus resulted in a day of rest. A maximum of two successive resting days were allowed, and low-intensity exercise was prescribed regardless of the daily HRV on the following day. By these rules, HRV guidance could lead to either more or less training than predefined training program. The whole procedure was determined in advance and integrated into the software, which>

>automatically provided a daily training program for each subject. A representative example of the HRV-guided training practice is presented in Fig. 2.

Heart Rate Variability

2009-04-29T11:48:41+01:00

Athletes have become accustomed to being aware of their heart rate during training. There is, however, real information, in heart rate variations, not just the average. Cardiologists have analyzed variations in beat-to-beat intervals to quantify a wide variety of heart issues. It is only a small step for athletes to use the data from their heart rate monitors to quantify heart rate variability and get richer feedback on their training.

Athletes have become accustomed to being aware of their heart rate during training. There is, however, real information, in the heart rate variations not just the average. Cardiologists have analyzed variations in beat-to-beat intervals to quantify a wide variety of heart issues. It is only a small step for athletes to use the data from their heart rate monitors to quantify heart rate variability and get richer feedback on their training.

A lighter side...

2009-04-28T12:01:29+01:00

We need to keep training in balance...

Mac applications

2009-04-27T22:18:46+01:00

- <h3 style="color: red; ">Mac applications>
>

+ <div></div>

Sample Workout for Training Swimmer

2009-04-27T20:56:44+01:00

This is from Wes Hobson's Swim Bike Run,TAG(tag=sup)}1{TAG} a triathlon book. If you swim but are not a triathlete, this section can still be applicable for you.+

This is from Wes Hobson's Swim Bike Run, a triathlon book. If you swim but are not a triathlete, this section can still be applicable for you.

Triathlon and swimming

2009-04-27T20:24:14+01:00

Triathlon and swimming

Running schedules (Bob Glover)

2009-04-27T19:16:23+01:00

Bob Glover's training plans

Example 3-Workout

2009-04-27T15:29:33+01:00

In this example I was doing 2.4 km loops with our Kingston running club. The first loop involved periodic fartleks,the second involved 2 min. on, 1 min. jog and the third loop was steady hard. Although 3213 heart rate measurements were taken, the program is set up now to analyze the first 1024. Therefore the analysis covered the first loop, recovery and the early part of the second loop. Since the slope was fairly high, the variability parameters need to be interpreted with caution. Nevertheless, the HF power was dramatically lower than that at the baseline, 3 versus 30. This indicates a good deal of stress and fatigue.

In this example I was doing 2.4 km loops with our Kingston running club. The first loop involved periodic fartleks,the second involved 2 min. on, 1 min. jog and the third loop was steady hard. Although 3213 heart rate measurements were taken, the program is set up now to analyze the first 1024. Therefore the analysis covered the first loop, recovery and the early part of the second loop. Although the average heart rate was 160.8, the peak of 183 was very near my maximum. Since the slope was fairly high, the variability parameters need to be interpreted with caution. Nevertheless, the HF power was dramatically lower than that at the baseline, 3 versus 30. This indicates a good deal of stress and fatigue.

Example 2-Pre-race jitters

2009-04-27T14:53:03+01:00

>Example 2, pre-race jitters>

+ >
Example 2, pre-race jitters

This second example was taken a couple of days after the Example 1 (baseline) at the same time of day. I had not done any heavy training in between. I was lying on a couch, early in the day. The main difference was that I was starting to think about the pain and strain ahead in the 5 km race I was going to do a couple of hours later. Look at the difference in average heart rate, almost 20 bpm difference! The high frequency (HF) power was also quite a bit lower, indicating more stress or fatigue. The slope was on the high side though, so this measurement should be repeated. Towards the end I was thinking about trying to run the second half of the race faster than the first.

>

Example 1-Baseline

2009-04-27T14:37:43+01:00
-
Example 1-Baseline
+

>>Example 1-Baseline

For now, this is my baseline measurement. It was taken early in the morning while I was lying on a couch. The slope was less than 9E-4, which indicates that the variability measures should be valid (these depend on the assumption of zero overall trend with time). The HF power was 30 ms²,which until I know better, corresponds to my rested state.

Amateur Athlete's heart rate variability software

2009-04-22T14:21:35+01:00

The frequency domain parameters were derived from the fast fourier transform (FFT) algorithm for discrete data, which is quite appropriate for evenly spaced measurements. In order to characterize the heart rate measurements up to a frequency of 0.5 Hz (the HF zone is from 0.15 Hz to 0.4 Hz), 1024 points need to be taken. With a measurement taken every second, this corresponds to 1024 seconds (17 minutes and 4 seconds). The power was grouped into the generally accepted categories:

The frequency domain parameters were derived from the fast fourier transform (FFT) algorithm for discrete data, which is quite appropriate for evenly spaced measurements. In order to characterize the heart rate measurements up to a frequency of 0.5 Hz (the HF zone is from 0.15 Hz to 0.4 Hz), 1024 points need to be taken. With a measurement taken every second, this corresponds to 1024 seconds (17 minutes and 4 seconds). The spectral power was grouped into the generally accepted categories:

ULF,

ULF, 0.00098 Hz to 0.00293 Hz

The heart rate measurements were converted into heart periods for the spectral analysis so that the spectral power to make comparison easier with data derived from R-R intervals.

The raw heart rate measurements were used for the time domain characteristics. The average, standard deviation and skew were calculated in the manner prescribed by a statistics textbook. The slope was calculated by linear regression. This slope was included to quantify up or down trends during the measurement. The FFT analysis assumes that there is negligible up or down trends.

Measuring heart rate versus beat-to-beat period

2009-04-22T12:32:55+01:00

Both heart rate and heart period have been employed as basic metrics in studies of cardiac rhythms¹. Heart period is more typically employed and is generally preferred, especially when the interest is in indexing parasympathetic control. Heart rate is a non-linear transformation of the basic R-R interval measure and transforms require a specific rationale. A consistent finding in the literature is that the function relating the frequency of vagal activation to heart rate is hyperbolic,whereas that for heart period is relatively linear, at least over typical operating ranges. The approximate linearity with heart period confers a considerable advantage on this metric because the derived amplitude of RSA or other parasympathetic-based rhythms should be independent of basal chronotropic state--a relationship that does not hold for heart rate.

Both heart rate and heart period have been employed as basic metrics in studies of cardiac rhythms¹. Heart period is more typically employed and is generally preferred, especially when the interest is in indexing parasympathetic control. Heart rate is a non-linear transformation of the basic R-R interval measure and transforms require a specific rationale. A consistent finding in the literature is that the function relating the frequency of vagal activation to heart rate is hyperbolic, whereas that for heart period is relatively linear, at least over typical operating ranges. The approximate linearity with heart period confers a considerable advantage on this metric because the derived amplitude of RSA or other parasympathetic-based rhythms should be independent of basal chronotropic state--a relationship that does not hold for heart rate. Chronotropic state refers to the influence of drugs on heart rate.

Although heart periods has advantages for analysis of cardiac rhythms, heart rate has often been employed, and analyses based on heart period and heart rate may produce generally similar patterns of results. To maintain comparability with previous studies or for other pragmatic reasons, heart rate also may be useable.

Heart rate variability at very low frequencies

2009-04-22T00:28:01+01:00

The frequency range for VLF is generally accepted as 0.0033 Hz to 0.04 Hz and that for ultra low frequency (ULF) as less than 0.0033 Hz. These boundary are based more on pragmatic reasons than fundamental considerations.

A broad array of potential stimuli and conditions may contribute to VLF rhythms. These include posture, congestive heart failure and slow variations in breathing patterns. In addition, nonrhythmic power in the VLF range is common and often dominates recordings of heart rate variability under spontaneous ambulatory conditions. The explanations for VLF rhythms have been as diverse as the stimuli and include thermoregulatory processes, the renin-angiotensin system, hemodynamic feedback delays, mechanical and central neural effects of breathing patterns, spinal reflexes, and vascular auto-rhythmicity. regardless of their mechanisms, great interest in VLF and ULF rhythms relates to their almost ubiquitous presence, combined with the observations that slow rhythms especially in the ULF range are excellent predictors of cardiac death after myocardial infarction, independent of associated hemodynamic abnormalities. Their etiology in specific clinical conditions remains an important area of research.

¹Gary G. Berntson, J. Thomas Bigger, Dwain L. Eckberg, Paul Grossman, Peter G. Kaufmann, Marek Malik, Haikady N. Nagaraja, Stephen W. Porges, J. Philip Saul, Peter H. Stone and Maurits W. Van der Molen, "Heart rate variability: Origins, methods and interpretive events", Psychophysiology, 34, p. 623-648, 1997.

Heart rate variability at low frequencies

2009-04-21T20:22:30+01:00

To some extent, the relative contributions of sympathetic and parasympathetic control to LF heart rate variability is a function of posture because sympathetic tone is minimal while supine but is generally considerably higher while standing. Moreover, sympathetic and parasympathetic systems may interact in complex ways in the generation of LF heart rate rhythms. Changes in blood pressure trigger corresponding changes in vagal-cardiac nerve traffic. Thus, sympathetically mediated arterial pressure changes may translate into vagal-cardiac nerve responses, so that the latter may bear some quantitative relation to sympathetic traffic. Regardless of the specific mechanisms, it is clear that both sympathetic and parasympathetic systems can contribute substantially and in complex ways to LF cardiac rhythms.

Heart rate variability at respiratory frequencies

2009-04-21T19:14:18+01:00

The literature is consistent i indicating that respiratory-frequency heart rate variability is mediated largely b

The literature is consistent in indicating that respiratory-frequency heart rate variability is mediated largely by changes of vagal cardiac nerve traffic. RSA is nearly abolished by cholinergic blockade or functional vagotomy but is not greatly attenuated by beta-adrenergic blockade. A cardiac parasympathetic blockade eliminates all heart fluctuations above 0.15 Hz and about 75% of those below 0.15 Hz. These findings confirm the differential frequency response of the sinus node to parasympathetic and sympathetic modulation and reveal that high-frequency (HF) cardiac rhythms are mediated primarily by vagal innervation of the SA node. Because RSA arises from the respiratory inhibition of parasympathetic control, its magnitude may provide an indication, albeit imperfect, of basal levels of vagal cardiac nerve traffic.

Autonomic and non-autonomic control of the heart

2009-04-21T17:59:51+01:00

The two autonomic influences over heart rate (parasympathetic and sympathetic) have different dynamics. Sympathetic responses have a  

The two autonomic influences over heart rate (parasympathetic and sympathetic) have different dynamics. Sympathetic responses have a time delay of 102 seconds and a "corner" frequency of about 0.015 Hz. On the other hand, vagal responses have a much shorter time delay and a corner frequency of about 0.15 Hz. These findings are consistent with observations that the parasympathetic (vagal) nervous system is able to modulate heart rate at all frequencies between 0 and 0.5 Hz, whereas the sympathetic system modulates heart rate with significant gain only below 0.1 Hz.

Regarding hormonal influences, there are relatively few data on either the time domain or frequency-domain responses of heart rate to hormonal modulation. The best indications can probably be surmised from the heart rate variability characteristics of cardiac transplant patients. Early after transplant, prior to evidence of sympathetic reinnervation, resting supine patients show little or no heart rate variability. With exercise and during 24-hr ambulatory activity, however, transplant patients are able to modulate heart rate at very low frequencies. The time constants of the heart rate responses suggest that hormonal heart rate control is active only at frequencies below about 0.03 Hz.

Components and origins of heart rate variability

2009-04-21T15:32:44+01:00

Other R-R interval fluctuations occur at frequencies below 0.05 Hz. These have been designated very low frequencies (VLFs) and slower, ultra low frequencies (ULFs) that include circadian rhythms. The VLF R-R interval oscillatoins have been studied much less than higher frequency rhythms and may reflect thermoregulatory cycles or fluctuations related to plasma renin activity. Circadian heart rate variability reflects a wide range of determinants, including changes of activity, posture, breathing, autonomic outflow, state of arousal and a range of behavior variables. Although VLF or slower rhythms of heart rate may have important clinical applications, their origins and mechanisms remain unclear.

Heart rate variability analysis based on Windows/Polar combination

2009-04-20T16:22:38+01:00

The following figure shows a typical user interface after analysis of a set of data (R-R intervals).

0.0px 0.0px 0.0px 0.0px; font: 10.0px Trebuchet MS"> />

-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; font: normal normal normal 10px/normal 'Trebuchet MS'; text-align: center; "> <img alt="" src="/img/wiki_up/image/fig1Niskanen.png" border="0" width="482" height="432" />>

Heart rate analysis software based on R

2009-04-20T15:32:53+01:00

edium; ">R is a statistics package that is freely available (http:www.r-project.org). A group in the Department of Computer Science at the University of Vigo, Spain developed a software package for analyzing heart rate variability based on R¹.

edium; ">What interested me was their assumptions on interpreting the results of power spectral analysis:

/>> >
>

edium; ">Tan>le="font-size: medium; ">he time domain methods are computationally simple, but they lack the ability to distinguish between sympathetic and parasympathetic contributions of the HRV. The power spectrum estimation techniques avoid the problem of leakage and provide better frequency resolution. In this way, spectral analysis of HRV can be a powerful method for studying the pathophysiologic processes in certain diseases, and it can also be used in the daily clinical practice. The standard frequency bands used for power calculation (Task, 1996) were the very low frequency (VLF) band, ranging from 0 to 0.04 Hz, the low frequency (LF) region, from 0.04 to 0.15, and the high frequency range, from 0.15 to 0.40 Hz. The HF reflects the fast changes in the beat-to-beat variability due to the parasympathetic or vagal stimulation, while the VLF range is thought to reflect mostly sympathetic stimulation. The LF region represents a mixture of both sympathetic and parasympathetic stimulation of the heart.

/>>

edium; ">¹Leandro Rodríguez-Liñares1, X. Vila1, Arturo J. Méndez1, María J. Lado, Department of Computer Science. ESEI. University of Vigo. Campus As Lagoas s/n. 32004, Ourense. Spain.

small; ">R is a statistics package that is freely available (http:www.r-project.org). A group in the Department of Computer Science at the University of Vigo, Spain developed a software package for analyzing heart rate variability based on R¹.

small; ">What interested me was their assumptions on interpreting the results of power spectral analysis:

span>

small; ">The time domain methods are computationally simple, but they lack the ability to distinguish between sympathetic and parasympathetic contributions of the HRV. The power spectrum estimation techniques avoid the problem of leakage and provide better frequency resolution. In this way, spectral analysis of HRV can be a powerful method for studying the pathophysiologic processes in certain diseases, and it can also be used in the daily clinical practice. The standard frequency bands used for power calculation (Task, 1996) were the very low frequency (VLF) band, ranging from 0 to 0.04 Hz, the low frequency (LF) region, from 0.04 to 0.15, and the high frequency range, from 0.15 to 0.40 Hz. The HF reflects the fast changes in the beat-to-beat variability due to the parasympathetic or vagal stimulation, while the VLF range is thought to reflect mostly sympathetic stimulation. The LF region represents a mixture of both sympathetic and parasympathetic stimulation of the heart.

span>

small; ">¹Leandro Rodríguez-Liñares1, X. Vila1, Arturo J. Méndez1, María J Lado, Department of Computer Science. ESEI. University of Vigo. Campus As Lagoas s/n. 32004, Ourense. Spain.

Weight Loss Training (Mac OS X 10.4)

2008-12-31T15:38:12+01:00

Some of this content is available in the s%20for%20amateur%20athletes" rel="external">Your health and exercise and Weight control and exercise sections of the Amateur Athlete Science Digests.

Some of this content is available in the Your health and exercise and Weight control and exercise sections of the Amateur Athlete Science Digests.

Training software

2008-12-31T15:21:43+01:00

Presently, the software available from the Amateur Athlete Store are either Mac applications or epub ebooks. The "Weight Loss Training" ebook comes as either a native Mac OS application (10.4 or 10.5) or an epub format.

The software available from the Amateur Athlete Store are either Mac applications or epub ebooks. The "Weight Loss Training" ebook comes as either a native Mac OS application (10.4 or 10.5) or an epub format.

ePub ebooks

2008-12-30T18:41:17+01:00

ePub ebooks

+ >

ePub ebooks

Although you cannot cuddle in bed with an ebook, an ebook has many advantages over a hardcopy book:

-Distribution costs are much lower, so the savings can be passed on to the customer

-Distribution is more environmentally friendly because there are no carbon or pollution emissions

-ebooks are searchable

-Storage space of an ebook is very small, e.g. a typical memory stick can store over 1000 ebooks

-ebooks can be printed out in whole or in sections

An emerging format for ebooks is the ePub format because it is open, internationally-recognized and non-proprietary. Therefore, this format offers interoperability between software and hardware for reflowable digital books - you can think of epub as the book equivalent of mp3. The ePub format is fast becoming the preferred industry standard world-wide.

The ebooks available from the Amateur Athlete Store are in the ePub format that is supported by Adobe Digital Editions, the Sony Digital Reader, and the Mobipocket reader (version 6.2).

Weight Loss Training

2008-11-29T13:12:25+01:00

admin.php" rel="external">Buy now for $7.99.

dex.php" rel="external">Buy now for $7.99.

About the author

2008-11-27T13:42:09+01:00

Training plans

2008-11-23T14:29:25+01:00

Table of contents:+

Training science digests

2008-11-23T13:40:57+01:00

Table of contents:+

How to use this site

2008-11-23T13:29:13+01:00

Table of contents:+

Amateur Athlete Science Digests

2008-11-23T13:25:09+01:00

Table of contents:+

How to use this site manuals

2008-11-23T13:06:55+01:00

Table of contents:+

Science digests for amateur athletes

2008-11-23T12:18:55+01:00

Amateur Athlete

2008-11-22T23:37:41+01:00

"Weight Loss Training" is on sale now at $7.99 USD for the rest of November. It is a "Readers Digest" narrative of the research related to weight loss (primarily through exercise). The research is surprising in that weight loss is not just about will power or burning calories but of finding a way through our body's energy defense mechanisms. Some of the content in this book is in the Science Digests articles, some of which also have links to podcasts.

Using orthotic inserts

2008-10-30T14:36:48+01:00

/usr/local/vhosts/www.domain.com/downloads/download.exe
test download

Oral contraceptives and fat burning during exercise

2008-10-21T19:00:44+01:00

Below is shown the rate of appearance (Ra) and the rate of disappearance (Rd) of glycerol at rest, 45% VO2max and 65% VP2max before and after four months of being on the "pill". BOC stands for Before Oral Contraceptive, IP for Inactive Phase (of the contraceptive cycle) and HP for High Dose Phase (of the contraceptive cycle).+

Below is shown the rate of appearance (Ra) and the rate of disappearance (Rd) of glycerol at rest, 45% VO2max and 65% VO2max before and after four months of being on the "pill". BOC stands for Before Oral Contraceptive, IP for Inactive Phase (of the contraceptive cycle) and HP for High Dose Phase (of the contraceptive cycle).

Blood pressure reduction

2008-10-10T20:20:37+01:00

risk of hypertension versus BMI" src="http://amateur-athlete.com/may2008/figure2rankinen.png" border="0" width="400 height=" />

img/wiki_up/rankinenBMI.png" border="0" />>
>

Carb./fat use versus exercise intensity (podcast available)

2008-10-08T17:11:14+01:00

Podcast available for this jackson.html" rel="external">article.

Podcast available for this fueluse.html" rel="external">article.

What controls our appetite (podcast available)

2008-10-06T19:40:25+01:00

Research into the biological basis of what controls our appetites is very active because of the growing problems with overweight and obesity. Dr. Schwartz¹ is a leader in this field and this article is a brief synopsis of a review paper that he and others wrote on what controls our appetite. I'm only including the parts that I think will help people/athletes understand a bit of what they are up against when trying to lose weight.

Podcast available for this odcasts/appetite.html" rel="external">article</a>border="0" class="externallink" src="img/icons/external_link.gif" alt=" (external link)" />

Weight loss calculations (podcast available)

2008-10-02T18:58:12+01:00

style="color: black; font-size: 1.6em; margin-top: 0px; margin-right: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: px; margin-bottom: 10px; ">Adipose tissue+

Podcast available for this xternal" href="http://amateur-athlete.com/podcasts/exercises.html" rel="external">articlea><img border="0" class="externallink" src="img/icons/external_link.gif" alt=" (external link)" />pan>

/>
>Adipose tissue

Weight-loss training (podcast available)

2008-10-02T12:10:35+01:00

Example

Exercising below 65% VO2max corresponds to keeping our heart rate below 130 bpm for most of us. For runners, this would mean a hybrid between walking and a slow jog. For cyclists, this is a moderate intensity spin. The rate of adipose tissue burn-up in this range is about 65 cal/min per kg body mass. A pound of adipose tissue has a caloric content of about 3300 kcal. The relationship between calories burned and time is:

65 cal/kg.min times (body mass in kg) times (time, in minutes) = calories burnedp>

Remember the calories in the above equation is the scientific version. We usually refer to calories, but they are actually the scientists's kcal. So, a pound of adipose tissue has 3,300,000 (scientific) calories. For example, the time required to burn one pound of adipose tissue for a 80 kg person is 634.6 minutes or 10.6 hours. I suspect that it does not take quite this long because the hormonal changes induced by this length of exercise would work in our favor. Nonetheless, we are safe to assume that it takes about ten hours of mild/moderate exercise to burn one pound of adipose tissue.

2>

Energy homeostasis and yo-yo dieting (podcast available)

2008-09-30T17:22:56+01:00

Podcast available for this te.html" rel="external">article.

Podcast available for this t.html" rel="external">article.

Effects of exercise on food intake (podcast available)

2008-09-29T20:05:57+01:00

 Have you ever wondered why, when you start a new exercise or training program, your weight initially drops but then stays the same? Or, how you can train for two hours a day and not lose weight? It turns out that this observation is common for non-obese people. Our daily energy expenditure is the sum of our basal metabolic rate (the energy we expend if we laid in bed all day) and what we need to move our bodies around. Our food intake is our energy input. Imbalances in the difference between energy input (as food) and energy use (basal and exercise) leads to weight gain or loss. A group of researchers at the University of Geneva, Switzerland, and the University of Maastricht, the Netherlands, put together a review on the effects of exercise on food intake¹. They also looked at how short versus long effects and the impact of obesity on these balances.

FF0000; background:">Podcast available for this article.

Seminar request

2008-09-25T14:37:43+01:00

Weight loss research

Physical activity and leanness trump age in aerobic fitness (podcast available)

2008-09-23T14:15:08+01:00

Podcast available for this article.+

Diet sodas - how many can we drink? (podcast available)

2008-09-19T19:39:49+01:00

+ +

Podcast available for this article.+

+ +

Burning fat better (podcast available)

2008-09-18T20:01:14+01:00

+ +

Podcast available for this article.+

Fuels used during a marathon (podcast available)

2008-09-17T18:37:29+01:00

- >Podcast available for this article.> Our bodies have three choices regarding which fuel to use when exercising. We can use fat, carbohydrate or protein (these are also the three main components of food). So, which of these fuels do we use during a marathon? Researchers at the University of Western Australia set up a study to answer this question¹.

Our bodies have three choices regarding which fuel to use when exercising. We can use fat, carbohydrate or protein (these are also the three main components of food). So, which of these fuels do we use during a marathon? Researchers at the University of Western Australia set up a study to answer this question¹.

Top 40 Boston qualifiers (podcast available)

2008-09-15T19:46:16+01:00

City	Marathon Name	Index	Percentage
Albany, NY	Mohawk-Hudson River Marathon	1.00	34.9
Lowell, MA	Bay State Marathon	0.94	32.8
Oracle, AZ	Tuscon Marathon	0.76	26.7
Scranton, PA	Steamtown Marathon	0.74	26.0
Boston, MA	Boston Marathon	0.74	32.2
Sacramento, CA	California Int. Marathon	0.70	24.4
Sparks, MD	North Central Trail Marathon	0.69	24.0
St. George, UT	St. George Marathon	0.62	21.8
Keene, NH	Clarence Demar Marathon	0.62	27.1
Olympia, WA	Capital City Marathon	0.60	21.0
Corning, NY	Wineglass Marathon	0.55	24.0
Huntsville, AL	Rocket City Marathon	0.55	24.0
Newport, OR	Newport Marathon	0.54	24.0
Toledo, OH	Glass City Marathon	0.52	23.0
Eustis, ME	Sugarloaf/USA Marathon	0.51	29.6
Niagara Falls, ON	Niagara Falls Int. Marathon	0.51	22.2
Harrisburg, PA	Harrisburg Marathon	0.50	22.0
Jacksonville, FL	Jacksonville Marathon	0.49	21.3
Hartford, CT	Hartford Marathon	0.47	20.4
London, ON	Forest City Road Races Marathon	0.39	22.6
Hyannis, MA	Hyannis Marathon	0.38	22.3
Grand Rapids, MI	Grand Rapids Marathon	0.37	22.2
Victoria, BC	Royal Victoria Marathon	0.37	21.4
Boise, ID	City of Trees Marathon	0.36	20.7
Portland, ME	Maine Marathon	0.35	20.4
Quebec City, QC	Quebec City Marathon	0.35	20.4
Philadelphia, PA	Philadelphia Marathon	0.34	20.1
Traverse City,MI	Bayshore Marathon	0.34	20.0
Pocono Mountains, PA	The Red Marathon	0.30	26.5
Erie, PA	Erie Marathon at Presque Isle	0.25	22.2
Ashland, WI	WhistleStop Marathon	0.25	21.4
Coeur d'Alene, ID	Coeur d'Alene Marathon	0.24	21.2
Falmouth, MA	Cape Cod Marathon	0.24	21.1
Huntington, WV	Marshall University Marathon	0.24	21.0
Tybee Island, GA	Tybee Marathon	0.24	20.9
Lincoln, NE	Lincoln Marathon	0.23	20.4
Mississauga,ON	Mississauga Marathon	0.23	20.1
Kiawah Island, SC	Kiawah Island Marathon	0.23	20.0
Columbus, OH	Columbus Marathon	0.22	20.0
Picton, ON	site/index.php" rel="external">Prince Edward County Marathon	0.14	24.8

City	Marathon Name	Index	Percentage
Albany, NY	Mohawk-Hudson River Marathon	1.00	34.9
Lowell, MA	Bay State Marathon	0.94	32.8
Oracle, AZ	Tuscon Marathon	0.76	26.7
Scranton, PA	Steamtown Marathon	0.74	26.0
Boston, MA	Boston Marathon	0.74	32.2
Sacramento, CA	California Int. Marathon	0.70	24.4
Sparks, MD	North Central Trail Marathon	0.69	24.0
St. George, UT	St. George Marathon	0.62	21.8
Keene, NH	Clarence Demar Marathon	0.62	27.1
Olympia, WA	Capital City Marathon	0.60	21.0
Corning, NY	Wineglass Marathon	0.55	24.0
Huntsville, AL	Rocket City Marathon	0.55	24.0
Newport, OR	Newport Marathon	0.54	24.0
Toledo, OH	Glass City Marathon	0.52	23.0
Eustis, ME	Sugarloaf/USA Marathon	0.51	29.6
Niagara Falls, ON	Niagara Falls Int. Marathon	0.51	22.2
Harrisburg, PA	Harrisburg Marathon	0.50	22.0
Jacksonville, FL	Jacksonville Marathon	0.49	21.3
Hartford, CT	Hartford Marathon	0.47	20.4
London, ON	Forest City Road Races Marathon	0.39	22.6
Hyannis, MA	Hyannis Marathon	0.38	22.3
Grand Rapids, MI	Grand Rapids Marathon	0.37	22.2
Victoria, BC	Royal Victoria Marathon	0.37	21.4
Boise, ID	City of Trees Marathon	0.36	20.7
Portland, ME	Maine Marathon	0.35	20.4
Quebec City, QC	Quebec City Marathon	0.35	20.4
Philadelphia, PA	Philadelphia Marathon	0.34	20.1
Traverse City,MI	Bayshore Marathon	0.34	20.0
Pocono Mountains, PA	The Red Marathon	0.30	26.5
Erie, PA	Erie Marathon at Presque Isle	0.25	22.2
Ashland, WI	WhistleStop Marathon	0.25	21.4
Coeur d'Alene, ID	Coeur d'Alene Marathon	0.24	21.2
Falmouth, MA	Cape Cod Marathon	0.24	21.1
Huntington, WV	Marshall University Marathon	0.24	21.0
Tybee Island, GA	Tybee Marathon	0.24	20.9
Lincoln, NE	Lincoln Marathon	0.23	20.4
Mississauga,ON	Mississauga Marathon	0.23	20.1
Kiawah Island, SC	Kiawah Island Marathon	0.23	20.0
Columbus, OH	Columbus Marathon	0.22	20.0
Picton, ON	Prince Edward County Marathon	0.14	24.8

Training intensity and growth hormone (podcast available)

2008-09-15T18:25:24+01:00

+ +

Podcast available for this article.+

Excuses to play golf

2008-09-15T13:49:05+01:00

- 1. A free round of golf was included with lessons.+ >>1. A free round of golf was included with lessons.>>- 2. A free round of golf was thrown in for test driving the car.+ >>2. A free round of golf was thrown in for test driving the car.>>- 3. After reading the USGA rules, I have to change my theory on golf.+ >>3. After reading the USGA rules, I have to change my theory on golf.>>- 4. All the executives from my company play this course.+ >> 4. All the executives from my company play this course.- 5. All the TV shows are reruns.+ >> 5. All the TV shows are reruns.- 6. Because I am retired.+ >>6. Because I am retired.>>- 7. Church was cancelled because of all the snow, so I'm going golfing.+ >>7. Church was cancelled because of all the snow, so I'm going golfing.>>- 8. Frustration is a rush. I can only get that on a golf course.+ >> 8. Frustration is a rush. I can only get that on a golf course.- 9. Golf fills the long void of the weekend until work starts again.+ >> 9. Golf fills the long void of the weekend until work starts again.- 10. Golf teaches me patience, and I need a lesson.+ >> 10. Golf teaches me patience, and I need a lesson.- 11. History dictates the more I play, the better I get.+ >>11. History dictates the more I play, the better I get.>>- 12. I almost broke 90 last time out. I need to keep trying.+ >>12. I almost broke 90 last time out. I need to keep trying.>>-

13. I always meet interesting people on the course.

+ >>13. I always meet interesting people on the course.>>

- 14. I always play well when it rains.+ 14. I always play well when it rains.>>- 15. I am almost 50; I need to practice for the senior circuit.+ 15. I am almost 50; I need to practice for the senior circuit.>>- 16. I am just very optimistic I will play well if I golf today, so I'm going.+ 16. I am just very optimistic I will play well if I golf today, so I'm going.>>- 17. I am required to golf for work; I love my job.+ 17. I am required to golf for work; I love my job.>>- 18. I am sick of playing golf on my computer. I want to play for real.+ 18. I am sick of playing golf on my computer. I want to play for real.>>- 19. I am useless at work unless I golf twice a week.+ 19. I am useless at work unless I golf twice a week.>>- 20. I bought a double titanium krypton driver with atomic shaft and sand grooved grips. I need to try it out.+ 20. I bought a double titanium krypton driver with atomic shaft and sand grooved grips. I need to try it out.>>- 21. I bought a golf cart at a rummage sale.+ 21. I bought a golf cart at a rummage sale.>>- 22. I bought a whole new golf wardrobe.+ 22. I bought a whole new golf wardrobe.>>- 23. I bought those new golf contact lenses, guaranteed to cut 5 strokes off your score.+ 23. I bought those new golf contact lenses, guaranteed to cut 5 strokes off your score.>>- 24. I called in sick at work.+ 24. I called in sick at work.>>- 25. I came home from work, and a note instructed me to leave and go golfing.+ 25. I came home from work, and a note instructed me to leave and go golfing.>>- 26. I can expense it for business purposes.+ 26. I can expense it for business purposes.>>- 27. I can finally keep my driver in the fairway.+ 27. I can finally keep my driver in the fairway.>>- 28. I can finally play under pressure, so I can start betting again.+ 28. I can finally play under pressure, so I can start betting again.>>- 29. I can get some lawn care tips from the ground maintenance crew.+ 29. I can get some lawn care tips from the ground maintenance crew.>>- 30. I can pass gas, and no one is the wiser.+ 30. I can pass gas, and no one is the wiser.>>- 31. I can shoot par on the computer version now I want to try the real thing.+ 31. I can shoot par on the computer version now I want to try the real thing.>>- 32. I collect used tees in all the tee boxes.+ 32. I collect used tees in all the tee boxes.>>- 33.I could finally afford a pair of name brand clubs - I want to see if I can break 120!+ 33.I could finally afford a pair of name brand clubs - I want to see if I can break 120!>>

You know you are a triathlete when...

2008-09-15T13:19:08+01:00

1. you have a lifetime supply of water bottles, safety pins, and t-shirts.
+

1. you have a lifetime supply of water bottles, safety pins, and t-shirts.

Training to beat the "Wall"

2008-09-15T12:29:24+01:00

It’s a delicate balance in racing a marathon. Even if you’re well-trained, if you don’t consume quite enough fuel and fluids, or if you push even a little too much too soon, you could hit the Wall hard. But, don’t waste your time and precious energy by worrying too much about hitting the Wall—be positive instead. Make adjustments to your body’s feedback. Use mental techniques to brace yourself for the fatigue that accompanies the Wall. Know that your sugar-starved brain is trying to get you to slow down or stop. But much of the time, you should be able to self-talk yourself through the Wall. If, however, you find yourself struggling too much, don’t try to force the faster pace. Instead, stay calm, eat and drink something, slow down, and if necessary, walk for a bit. When you stay relaxed and channel your mental and physical resources properly, you can minimize the damage done and still finish your marathon in a reasonable time.+

Running

2008-09-15T12:06:51+01:00

I have had a like-hate-ignore relationship with running. For most of my life, I ignored it except to sprint during games of football or soccer. When I re-started running as a 50-year old, I was thrilled that I could still do it and not cripple my knees. However, there are many other injuries that an older (and of course younger!) runner can get and I got achilles tendonitis. After one and a half years of weekly cycles of running and not running due to pain, I was ready to stop. Getting custom-fit orthotics was a last gasp attempt. Fortunately it worked (gradually) and I have been able to train relatively injury-free since. I've built up enough endurance that I can do interval training twice a week and can see improvements on a monthly basis. I like running now. BK.+

Lactate threshold (podcast available)

2008-09-11T11:55:42+01:00

+ +

Podcast available for this article.+

Estimating your time in middle and long distance races (podcast available)

2008-09-09T19:40:54+01:00

Podcast available for this article.+

Effect of dehydration on skills

2008-09-09T12:48:28+01:00

- <tt> "increase in sprint time versus dehydration"" src="http://amateur-athlete.com/july2008/bakerfig3.png" border="0" width="400" height="350" style="float: center" />tt>
p>+ <div style="text-align: center;">img/wiki_up/bakerfig3.png" border="0" />div>

Towards a stronger kick

2008-09-09T12:44:11+01:00

- knee angular velocity changes" src="http://amateur-athlete.com/july2008/kneegomez.png" border="0" width="400" height="350" style="float: center" />tt> p>+ <div style="text-align: center;">img/wiki_up/kneegomez.png" border="0" />div> 

Pedal power versus speed 2008-09-09T12:41:19+01:00 - pedal power versus speed" src="http://amateur-athlete.com/may2008/pedalpower.png" border="0" width="500" height="400" style="float: center" /> p>+ <div style="text-align: center;">img/wiki_up/pedalpower.png" border="0" />>> Training intensity and HGH 2008-09-09T12:38:18+01:00 - <tt> human growth hormone versus time" src="http://amateur-athlete.com/june2008/felsing.png" border="0" width="400" height="350" style="float: center" />tt> >>+ <div style="text-align: center;">img/wiki_up/felsing.png" border="0" />div> Ideas about orthotics 2008-09-09T12:35:25+01:00 + - - - Hydration indicator 2008-09-09T12:30:46+01:00 - urine color versus body mass loss" src="http://amateur-athlete.com/june2008/urinecolor.png" border="0" width="400" height="300" style="float: center" /> + img/wiki_up/urinecolor.png" border="0" />> > Protein requirements 2008-09-09T12:29:17+01:00 - protein requirements versus body weight" src="http://amateur-athlete.com/may2008/protein.png" border="0" width="400 height=" /> p>+ <div style="text-align: center;">img/wiki_up/protein.png" border="0" />>> Training Zones for Elite Endurance Athletes 2008-09-09T12:18:06+01:00 - class="img" align="center"><img alt="training intensity plot" src="http://amateur-athlete.com/may2008/seiler2004.png" border="0" width="500" height="400" style="float: center" usemap="#name" class="xyz" /> tt> >>+ style="text-align: center;"><img alt="" src="img/wiki_up/seiler2004.png" border="0" />span> The Truth about Coffee 2008-09-09T12:08:12+01:00 - offee.png" border="0" /> + afeine.png" border="0" /> Aging runners have reduced disability and mortality rates (podcast available) 2008-09-08T14:08:58+01:00 - Podcast available for this article.+ >>Podcast available for this article. Tutorials 2008-09-03T12:27:19+01:00 + + Aging Runners Survey 2008-09-01T15:11:43+01:00 + Archives of Internal Medicine, 168(15),p. 1638-1646, 2008+ - Archives of Internal Medicine, 168(15),p. 1638-1646, 2008. + Marathon running after a myocardial infarction (heart attack) 2008-09-01T12:52:13+01:00 - Running a marathon after having a myocardial infarction (heart attack)?!! It's possible. Out of 200 post MI patients enrolled in the Toronto Rehabilitation Centre exercise program in 1972, eight volunteered for extra training in order to run in the Boston marathon.+ Running a marathon after having a myocardial infarction (heart attack)?!! It's possible. Out of 200 post MI patients enrolled in the Toronto Rehabilitation Centre exercise program in 1972, eight volunteered for extra training in order to run in the Boston marathon¹ .+ + - Terry Kavanagh and Roy H. Shephard, "Marathon Running After Myocardial Infarction", J. of the American Medical Association, vol. 229, no. 12, 1602-1605, 1974.+ ^{1p>Terry Kavanagh and Roy H. Shephard, "Marathon Running After Myocardial Infarction", J. of the American Medical Association, vol. 229, no. 12, 1602-1605, 1974.} Health care costs of obesity, overweight, smoking and problem drinking 2008-08-27T17:07:29+01:00 - Obesity appears to have a stronger association with the occurrence of chronic medical conditions, reduced health-related quality of life, and increased health care and medication spending than smoking or problem drinking has. Only twenty years’ aging has similar-size+ Obesity appears to have a stronger association with the occurrence of chronic medical conditions, reduced health-related quality of life, and increased health care and medication spending than either smoking or problem drinking. Only twenty years’ aging has similar+ Sturm's thoughts: - (and bike/pedestrian-hostile) urban developments; desk jobs; television; and relatively cheap, calorie-dense foods are some of the recent environmental changes that have changed relative prices in favor of less physical activity without a corresponding decreased caloric intake. In contrast, taxation and access control on tobacco (indoor smoking bans) and alcohol products are environmental interventions (or relative price changes) that have reduced smoking rates and some alcohol problems. As with smoking and problem drinking, a time lag intervenes between obesity and the development of chronic health problems. The largest declines in smoking rates happened between 1960 and 1980, whereas the largest increase in obesity has occurred since 1980. The full long-run consequences of increased obesity rates at the aggregate level are probably not yet visible.+ (and bike/pedestrian-hostile) urban developments; desk jobs; television; and relatively cheap, calorie-dense foods are some of the recent environmental changes that have changed relative prices in favor of less physical activity without a corresponding decreased caloric intake. In contrast, taxation and access control on tobacco (indoor smoking bans) and alcohol products are environmental interventions that have reduced smoking rates and some alcohol problems. As with smoking and problem drinking, a time lag intervenes between obesity and the development of chronic health problems. The largest declines in smoking rates happened between 1960 and 1980, whereas the largest increase in obesity has occurred since 1980. Therefore, the full long-run consequences of increased obesity rates at the aggregate level are probably not yet visible. Women: Quality vs. Quantity in Training 2008-08-25T20:39:48+01:00 - women’s races typically shorter than men’s. women’s races more likely to end in a pack sprint.+ women’s races typically shorter than men’s women’s races more likely to end in a pack sprint- shift the emphasis training from high mileage to these abilities, a woman is more likely to see better results in women’s races.+ shift the emphasis training from high mileage to these abilities, a woman is more likely to see better results in women’s races Women and athletics/sports 2008-08-25T20:37:47+01:00 - lower aerobic capacities (VO₂max) at the upper end, for a man, the highest ever recorded VO₂max was 94 ml/kg/min, and the highest woman's measured was 77 ml/kg/min (both were Nordic skiers).+ at the elite level, lower aerobic capacities (VO₂max)r /> highest ever recorded VO₂max for a man was 94 ml/kg/min and the highest woman's measured was 77 ml/kg/min (both were Nordic skiers).- World-class competitions that involve both men and women, therefore, have about a 10% discrepancy in the results between the sexes. ore similarities than differences between males and females at equivalent levels of sport.+ at world-class competitions that involve both men and women, therefore, have about a 10% discrepancy in the results between the sexes.- Individual women have opportunities to enhance their racing performance relative to their female competition+ ng>However, at the ordinary amateur level, little difference between males and femalestrong>+ + Opportunities to enhance their racing performance H&E: Exercise and type 2 diabetes mellitus 2008-08-25T20:36:22+01:00 - Treatment with metformin was initiated at a dose of 850 mg taken orally once a day, with placebo tablets also given once a day initially. At one month, the dose of metformin was increased to 850 mg twice daily, unless gastrointestinal symptoms warranted a longer period. The standard lifestyle recommendations for the medication groups were provided in the form of written information and in an annual 20-to-30-minute individual session that emphasized the importance of a healthy lifestyle. Participants were encouraged to follow the Food Guide Pyramid and the equivalent of a National />Cholesterol Education Program Step 1 diet, to reduce their weight, and to increase their physical activity. The goals for the participants assigned to the intensive lifestyle intervention were to achieve and maintain a weight reduction of at least 7 percent of initial body weight through a healthy lowcalorie, low-fat diet and to engage in physical activity of moderate intensity, such as brisk walking, for at least 150 minutes per week.+ <h3 class="showhide_heading" id="Treatment">Treatmenth3> /> metformin at a dose of 850 mg taken orally once a day, with placebo tablets also given once a day initially /> at one month, the dose of metformin was increased to 850 mg twice daily, unless gastrointestinal symptoms warranted a longer period. /> <h3 class="showhide_heading" id="Lifestyle">Lifestyle standard lifestyle recommendations for the medication groups were provided in the form of written information and in an annual 20-to-30-minute individual session that emphasized the importance of a healthy lifestyle /> participants encouraged to /> follow the Food Guide Pyramid /> equivalent of a National Cholesterol Education Program Step 1 diet /> reduce their weight /> increase their physical activity /> <h3 class="showhide_heading" id="Goals_for_participants">Goals for participants /> i>for those assigned to the intensive lifestyle li> r />intervention:+ + achieve and maintain a weight reduction of at least 7 percent of initial body weight through a healthy low-calorie, low-fat diet+ + + engage in physical activity of moderate intensity, such as brisk walking, for at least 150 minutes per week+ Exercise and type 2 diabetes mellitus 2008-08-25T20:29:30+01:00 - with placebo. These effects were similar in men and women and in all racial and ethnic groups. The intensive lifestyle intervention was at least as effective in older participants as it was in younger participants. The results of our study extend previous data showing that lifestyle interventions can reduce the incidence of diabetes and demonstrate the applicability of this finding to the ethnically and culturally diverse population of the United States. The risk reduction associated with the lifestyle intervention in our study was the same as that in a study conducted in Finland, and was higher than the reductions associated with diet (31 percent), exercise (46 percent), and diet plus exercise (42 percent) in a study in China.+ with placebo. These effects were similar in men and women and in all racial and ethnic groups. The intensive lifestyle intervention was at least as effective in older participants as it was in younger participants. The results of the study extend previous data showing that lifestyle interventions can reduce the incidence of diabetes and demonstrate the applicability of this finding to the ethnically and culturally diverse population of the United States. The risk reduction associated with the lifestyle intervention in our study was the same as that in a study conducted in Finland, and was higher than the reductions associated with diet (31 percent), exercise (46 percent), and diet plus exercise (42 percent) in a study in China. Less likely to get depressed 2008-08-25T20:09:00+01:00 + heavy drinking, drug use and smoking associated with suicidal ideas and attempts- Anxiety and exercise 2008-08-25T19:42:38+01:00 - VO2peak testing. Each participant performed a maximal exercise test for the determination of peak oxygen uptake (VO₂peak). The cycle ergometer protocol began with participants cycling for 5 min at 25 W for a warm up. Once the warm up was completed, the cycle ergometer work rate was continually increased in 24 W/min increments until the participant reached her voluntary tolerance. Pedal rate was maintained at 50-70 rpm throughout the test and was verified by a built-in pedal revolution counter. Participants were verbally encouraged to give a maximal effort. The purpose of the VO₂ test was to ensure that each participant completed subsequent submaximal exercise bouts at an equal exercise intensity relative to their maximum.+ VO2peak testing. Each participant performed a maximal exercise test for the determination of peak oxygen uptake (VO₂peak). The cycle ergometer protocol began with participants cycling for 5 min at 25 W for a warm up. Once the warm up was completed, the cycle ergometer work rate was continually increased in 24 W/min increments until the participant reached her voluntary tolerance. Pedal rate was maintained at 50-70 rpm throughout the test and was verified by a built-in pedal revolution counter. Participants were verbally encouraged to give a maximal effort. The purpose of the VO₂ test was to ensure that each participant completed subsequent submaximal exercise bouts at an equal exercise intensity relative to their maximum.- Exercise-only condition. This condition involved 20 min of stationary cycling at a resistance designed to elicit 40% of VO2peak (this is really low intensity). The primary reason for selecting such a low intensity exercise was to ensure that the participants would be able to study while exercising in the Exercise/Study condition. As exercise intensity increases, the exerciser pays increasingly greater attention to bodily functions (e.g., leg pain, breathing, etc.) to perform the task. In addition, this low exercise intensity served to minimize physiological changes that have been hypothesized to account for anxiety reductions following exercise (e.g., elevations in core body temperature or endogenous opioids). Oxygen consumption was monitored twice during exercise to document exercise intensity. A 20-min recovery period where the participant remained seated on the bike followed exercise. Immediately before and 20 min after exercise, participants completed a state anxiety questionnaire. Timing of the postexercise state anxiety assessment was selected based on research showing the greatest reductions in state anxiety following exercise occur at 20 min postexercise. The timing of the anxiety measurements was the same in each condition.+ Exercise-only condition. This condition involved 20 min of stationary cycling at a resistance designed to elicit 40% of VO2peak (this is really low intensity). The primary reason for selecting such a low intensity exercise was to ensure that the participants would be able to study while exercising in the Exercise/Study condition. As exercise intensity increases, the exerciser pays increasingly greater attention to bodily functions (e.g., leg pain, breathing, etc.) to perform the task. In addition, this low exercise intensity served to minimize physiological changes that have been hypothesized to account for anxiety reductions following exercise (e.g., elevations in core body temperature or endogenous opioids). Oxygen consumption was monitored twice during exercise to document exercise intensity. A 20-min recovery period where the participant remained seated on the bike followed exercise. Immediately before and 20 min after exercise, participants completed a state anxiety questionnaire. Timing of the postexercise state anxiety assessment was selected based on research showing the greatest reductions in state anxiety following exercise occur at 20 min postexercise. The timing of the anxiety measurements was the same in each condition.- Data reduction. Tape-recorded cognitions were transcribed and coded so that the conditions were made blind to raters. Cognitions were rated separately by two individuals as either academically related or not academically related. Inter-rater reliability was found to be high (r = 0.98). Data regarding cognitions were examined, and it was revealed that one participant in the Exercise/Study condition and three participants in the Study Only condition reported thoughts about the material that they were supposed to be studying less than 50% of the time they were queried. Because this failure to comply with the experimental instructions compromised one of the main hypotheses, these four subjects were deleted from the subsequent analyses.- Preliminary analyses. The relative exercise intensity did not differ between the two exercise conditions, and both the Exercise Only (41.2% +/- 2.6% VO2peak) and the Exercise/Study (39.5% +/- 1.0% VO₂peak) conditions approximated the desired intensity of 40%.+ Data reduction. Tape-recorded cognitions were transcribed and coded so that the conditions were made blind to raters. Cognitions were rated separately by two individuals as either academically related or not academically related. Inter-rater reliability was found to be high (r = 0.98). Data regarding cognitions were examined, and it was revealed that one participant in the Exercise/Study condition and three participants in the Study Only condition reported thoughts about the material that they were supposed to be studying less than 50% of the time they were queried. Because this failure to comply with the experimental instructions compromised one of the main hypotheses, these four subjects were deleted from the subsequent analyses. Preliminary analyses. The relative exercise intensity did not differ between the two exercise conditions, and both the Exercise Only (41.2% +/- 2.6% VO2peak) and the Exercise/Study (39.5% +/- 1.0% VO₂peak) conditions approximated the desired intensity of 40%. Endurance performance factors 2008-08-25T19:18:47+01:00 - Endurance Performance Factors p>+ <h1 class="showhide_heading" id="Endurance_Performance_Factors">Endurance Performance Factorsh1> Less likely to get dementia 2008-08-25T19:15:09+01:00 - In later-life, the survey also obtained information on the incidence of dementia and Alzheimer's disease, lifestyle factors like smoking, drinking and medical factors like incidence of stroke, diabetes mellitus, myocardial infarctions, and the presence of the APOE allele.+ In later-life, the survey also obtained information on the incidence of dementia and Alzheimer's disease />li> Lifestyle factors like smoking, drinking and medical factors like incidence of stroke, diabetes mellitus, myocardial infarctions, and the presence of the APOE allele were recorded Women: Psychology 2008-08-25T19:10:22+01:00 - prize money crowd support time to train due to bigger family responsibilities, even considered less "feminine" —society expects less of women in sports, thus in sports and offers less. testament to dedication and perseverance that women athletes are successful+ > > prize money > > crowd support > > time to train due to bigger family responsibilities, > > even considered less "feminine" > > —society expects less of women in sports, thus in sports and offers less. > > testament to dedication and perseverance that women athletes are successful Reduce blood pressure 2008-08-25T19:00:30+01:00 - cardio fitness level+ initial cardio fitness level+ Subjects were compared after a 9 year gap.+ - - - Figure 3 shows the distribution of hypertension cases and controls across cardiorespiratory fitness (upper panel) and body mass panel).- - - - - the risk of hypertension starts to increase over controls only in BMI deciles 9 and 10 (i.e., BMI >27.3 kg/m2 in men and BMI > 24.6 kg/m2 in women). Women: Strength 2008-08-25T17:32:40+01:00 + Women: Strength + + Women vs. men's strength + average woman’s total body strength 1/3 less+ + + not equally distributed+ + + women relatively stronger in legs, weaker in the abdominal, arms+ + + By increasing arm and abdominal strength: + + a woman can improve climbing and sprinting relative to her competition.+ + + strength to stabilize the upper body against the torque applied by the legs.+ + + weak arm and abdominal muscles dissipates the force produced by legs+ + + Exercises to consider + + Pushing and pulling workouts that utilize the arm joints plus the back and the abdominals+ + + size and shape of the female pelvis require abdominal strength emphasis+ + + work the arms concurrently with the abdominal and back muscles (not in isolation)+ + + seated-row exercise and chest press+ + + Conclusion + + continue to lift weights all year-round+ + + strength can be lost soon after a winter of excellent weight room work.+ + + + + Sources + + Joe Friel, The Cyclist’s Training Bible, 3rd Edition, pp. 175, 2003, Velo Press, Boulder Colorado, 2003.+ + + Image from: images.beijing2008.cn/26/93/Img212019326.jpg+ + Health and Exercise 2008-08-25T15:31:48+01:00 + + Seminar 2008-08-25T15:30:02+01:00 + Amateur Athlete+ + Pacing Chart-- 09:42/mile to 10:59/mile 2008-08-22T21:40:19+01:00 + + ¹Bob Glover and Shelly-lynn Florence Glover, The Competitive Runner's Handbook, Revised 3rd Edition, Penguin Group, 1999, pp. 655-657.+ + Pacing Charts 2008-08-22T19:55:58+01:00 - ...preamble+ ...preamble coming soon! Pacing Chart-- 08:13/mile to 09:41/mile 2008-08-22T19:54:59+01:00 + ¹Bob Glover and Shelly-lynn Florence Glover, The Competitive Runner's Handbook, Revised 3rd Edition, Penguin Group, 1999, pp. 652-654.+ Inhaled salbutamol not help non-asthmatics 2008-08-22T19:32:35+01:00 - Asthma and exercise-induced bronchospasm are pulmonary disorders that result in a narrowing of the airways and some measurable reduction in lung function. Prevalence rates are estimated to be between 5 and 10% in the general population; however, they have been reported to be much higher in athletic populations, with 50% of some subgroups estimated to experience compromised lung function¹ . This limitation may have a negative effect on exercise performance for these athletes in comparison with their unaffected competitors.+ Exercise-induced asthma/bronchoconstriction are pulmonary disorders that result in a narrowing of the airways and some measurable reduction in lung function. Prevalence rates are estimated to be between 5 and 10% in the general population; however, they have been reported to be much higher in athletic populations, with 50% of some subgroups estimated to experience compromised lung function¹ . This limitation may have a negative effect on exercise performance for these athletes in comparison with their unaffected competitors.- The authors pointed out that they only examined the effect of acute administrations of inhaled SAL on exercise performance. They could not exclude the possibility that short-term (~3 wk) use by this means will not have a performance-enhancing effect. Other work² with oral (not inhaled) administration of SAL for 3 wk has resulted in enhanced endurance performance and increases in peak and mean power during high-intensity cycling. Unlike acute (inhaled) administrations of SAL, short-term oral use has been shown to alter substrate availability and use (i.e. burn fat better) during exercise, along with increasing strength capabilities. Although oral administration is currently banned by WADA, it should not be assumed that continued inhaled administration is nonergogenic (i.e. have no performance-enhancing effects). A constant presence of SAL in the plasma after inhalation may lead to some of the adaptations that have been associated with oral administration. Further studies of the short-term use of inhaled SAL on performance are necessary to examine this possibility.+ The authors pointed out that they only examined the effect of acute administrations of inhaled SAL on exercise performance. They could not exclude the possibility that short-term (~3 wk) use by this means will not have a performance-enhancing effect. Other work² with oral (not inhaled) administration of SAL for 3 wk has resulted in enhanced endurance performance and increases in peak and mean power during high-intensity cycling. Unlike acute (inhaled) administrations of SAL, short-term oral use has been shown to alter substrate availability and use (i.e. burn fat better) during exercise, along with increasing strength capabilities. Although oral administration is currently banned by WADA, it should not be assumed that continued inhaled administration is non-ergogenic (i.e. have no performance-enhancing effects). A constant presence of SAL in the plasma after inhalation may lead to some of the adaptations that have been associated with oral administration. Further studies of the short-term use of inhaled SAL on performance are necessary to examine this possibility.

Science digests for amateur athletes

Amateur Athlete Home

Exercise-induced asthma

Weight control and exercise

How to change a flat tire

Example 3-Before and after a long run

Example 2-Sitting, 3 hours after a 7 km run

Exercise-induced asthma (bronchoconstriction)

Garmin Heart Rate Monitor/Desktop computer combination

Zephyr Heart Rate Monitor/Desktop computer combination

Example 1-Sitting, working at a computer

You know you run cross country when...

Heart Rate Variability Analysis

Curve kick-Part 1 (of 2)

Energy cost (of swimming)

Diet

An Historical Overview

Adjusting training schedules after heart rate variability analysis

Heart Rate Variability

A lighter side...

Mac applications

Sample Workout for Training Swimmer

Triathlon and swimming

Running schedules (Bob Glover)

Example 3-Workout

Example 2-Pre-race jitters

Example 1-Baseline

Amateur Athlete's heart rate variability software

Measuring heart rate versus beat-to-beat period

Heart rate variability at very low frequencies

Heart rate variability at low frequencies

Heart rate variability at respiratory frequencies

Autonomic and non-autonomic control of the heart

Components and origins of heart rate variability

Heart rate variability analysis based on Windows/Polar combination

Heart rate analysis software based on R

Weight Loss Training (Mac OS X 10.4)

Training software

ePub ebooks

ePub ebooks

Weight Loss Training

About the author

Training plans

Training science digests

How to use this site

Amateur Athlete Science Digests

How to use this site manuals

Science digests for amateur athletes

Amateur Athlete

Using orthotic inserts

Oral contraceptives and fat burning during exercise

Blood pressure reduction

Carb./fat use versus exercise intensity (podcast available)

What controls our appetite (podcast available)

Weight loss calculations (podcast available)

/>>Adipose tissue

Weight-loss training (podcast available)

Example

2>

Energy homeostasis and yo-yo dieting (podcast available)

Effects of exercise on food intake (podcast available)

Seminar request

Physical activity and leanness trump age in aerobic fitness (podcast available)

Diet sodas - how many can we drink? (podcast available)

Burning fat better (podcast available)

Fuels used during a marathon (podcast available)

Top 40 Boston qualifiers (podcast available)

Training intensity and growth hormone (podcast available)

Excuses to play golf

You know you are a triathlete when...

Training to beat the "Wall"

Running

Lactate threshold (podcast available)

Estimating your time in middle and long distance races (podcast available)

Effect of dehydration on skills

Towards a stronger kick

Pedal power versus speed

Training intensity and HGH

Ideas about orthotics

Hydration indicator

/>
>Adipose tissue