FROM AROUND THE 'NET  

1. What Happens to Muscle When You Don't Exercise?
 
 As we become older or more sedentary, fat begins to slowly collect in the
muscles. The fat-saturated muscles reach their limit and the fat
begins to accumulate outside the muscle underneath the skin. We see
this in the "pot belly" of middle-age men and the thickening of the
waist of middle-age women. If you diet, you will lose the subcutaneous
fat (under the skin) but nothing will happen to the intramuscular fat.
Your once lean and slim muscles will remain short and round. You will
become a smaller version of the fat self. However, you can exercise
away the intramuscular fat, resulting in the return of the original
lean/slim-shaped muscles. Exercise will give firmness and definition
to the muscle. 
 

2. Will Exercise Develop Immunization to Disease?
 
 The white blood cells are responsible for fighting infection. Moderate
physical exercise will temporarily increase the number of white blood
cells. After exercise periods lasting less than 30 minutes, the number
of white blood cells will return to normal within one to two hours.
After exercise sessions lasting longer than 30 minutes, the white
blood cell count will remain elevated for 24 or more hours. An
increased number of white blood cells suggest an increased immunity to
disease and infection. Therefore, exercise makes people less
susceptible to disease. 
 
 
3. 6 Stages of Change
 
 James Prochaska, PhD, in his book "Changing for Good" (William Morrow
and Company, New York, 1994), has developed six stages for change.
They are:
1. Precontemplation: Precontemplators have no current intention of
changing. They have a feeling of hopeless, and they use denial and
defensiveness to keep from going forward.
2. Contemplation: Contemplators accept or realize that they have a
problem and begin to think seriously about changing it.
3. Preparation: Most people in this stage are planning to take action
within a month. Prepares develop a firm, detailed scheme for action.
4. Action: This is the overt change of behavior. The person takes
action and makes a commitment.
5. Maintenance: Often more difficult to achieve than action,
maintenance can last six months to a lifetime.
6. Termination: The problem no longer presents any temptation. Some
experts say termination never occurs, only that maintenance becomes
less vigilant over time.

The key is to remember that change is a process and oftentimes does
not occur without problems. It's important not to get caught up in
self-blame for lapses but to use the experience as help for future
experiences.
 
 
4. What is Leucine?
 
Branch-chained amino acids (the building blocks of protein) are part
of the essential eight amino acids grouping, which cannot be made in
the body but must be taken in daily through dietary or supplemental
intake. This group of amino acids consists of L-leucine, L-Isoleucine,
and L-valine. A deficiency in any one of these amino acids will cause
muscle loss. Unlike other amino acids, branch-chain amino acids are
metabolized in the muscle and not the liver.

In a recent report in the "Journal of Nutrition" leucine,
found in protein-rich foods, can speed muscle recovery after exercise.
For the person exercising at high levels, researchers recommend
protein-rich foods such as energy bars, energy drinks, or lean meats
as soon after exercise as possible. However, the daily protein
consumption should be between 1.4 and 2.0 grams per kilogram of body
weight. This is approximately 20 to 30 percent of the daily calories.
Researchers do not recommend the use of leucine in supplement form,
since the exact amount of leucine needed for muscle recovery remains
unclear. 
 


5. Sports Drinks
 
Many people prefer sports drinks to water because they taste better
and it's easier to drink them more often. If the sports drink contains
a small amount of sugar, sodium, and potassium, the drink will
effectively hydrate the person. The following facts are important to
consider when using a sports drink:
  - Sports drinks should contain between 14 and 19 grams of
carbohydrates per eight-ounce serving (six to eight percent). A drink
with more than ten percent carbohydrates may cause slow absorption,
nausea, cramps, or diarrhea. A drink with five percent or less sugar
solution may not provide enough additional energy to increase exercise
length.
- Carbonation causes stomach bloating. Dilute carbonated drinks to
half-strength. 
- The correct sodium level is 100-110 milligrams per eight ounces.
Sodium content in sports drinks can range from eight to 116
milligrams.
- Fruit juices have a 10-15 percent carbohydrate level and need to be
diluted. Mix one part juice to seven parts water.
- As you do not sweat out vitamins; there's no need to buy drinks that
include vitamins.
- Water is adequate for exercise under one hour. However, if the
exercise is intense or lasts more than an hour, a sports drink will be
beneficial.
- If you're participating in a sports event lasting four hours or
more, you need a sports drink that contains from 110 to 120 milligrams
of sodium.


6. Getting Rid of Stored Fat
 
There is a popular belief that obesity is the result of overeating,
but that may not always be true. Research indicates that in the United
States, obese people don't necessarily eat more than normal weight
people. They are usually more sedentary, resulting in the metabolizing
(burning) of fewer calories and the storing of more adipose (fat)
tissue.

A normal individual has between 25 billion and 30 billion fat cells.
Most overweight North Americans suffer from hypertropic obesity: The number
of cells is normal, but the size increases up to 40 percent from fat
deposits. When we lose weight, we do not lose fat cells--they just
shrink in size.

Unfortunately when we have stored excessive fat, it's hard to get rid
of it. The only factor that causes your fat cells to release their
reserves is a lowering of glucose (blood sugar) below a given level.
Individually, the fat cells will detect the lowered glucose level and
begin to break down fat and release it into the bloodstream as energy.
Moderate or even mild exercise can help you to reduce glucose levels
by lowering the amount of insulin in the blood and decreasing the
body's resistance to insulin. This enhances the "fat-burning" ability
of the cells.
 
Remember to always check with your primary care physician before you
start any type of diet/exercise program. A physician can determine the
best methods for you to lose weight based on your medical history. A
number of conditions, such as hypoglycemia, diabetes, and glandular
disease, require specialized nutritional plans. 
 

7. Running Surfaces
 
Choosing the right surface to run on is as important as choosing the
right running shoe. The key is to select surfaces that will absorb the
shock rather than pass it along to the legs. When changing from one
type of road surface to another, it's important to be aware of the
dangers of each surface. Any sudden change of surface could result in
injury. 

The best surfaces for running are firm, flat, smooth, and not too
hard. Generally, roads are acceptable surfaces for running, but roads
have a gradual slope for water run-off. This slope can cause feet to
over-pronate or over-supinate, depending on which foot it is and the
direction of the slant. 
 Sidewalks are not a good surface for running since concrete is about
ten times as hard as asphalt. Many of them have uneven surfaces with
cracks and also require you to jump on and off at every corner.

Grass is a great surface to run on as long as it's flat and short.
However, if the grass is too long, it's difficult to see ruts and
holes. 

Trails are similar to grass and can be good running surfaces. Watch
out for ruts and fallen branches.

Beach running can be very hard on feet, knees, and legs. The beach is
slanted and forces your feet and legs to work unevenly. If you run on
the beach, run at low tide when the beach is flatter. Be sure to
change directions frequently.

Running tracks are very flat and firm but provide some give, which is
ideal. However, some tracks are concrete under the top surface, which
can result in adverse effects. Running on the outside lane will help
to prevent injuries. Indoor tracks have a gradual slant, so changing
directions frequently is important.

Indoor gyms and malls usually have a hard but even surface. It's
important to wear well-cushioned shoes.

Treadmill running is great for the knees, legs, and ankles. The
surface is very giving and is recommended for post-injury training.