Just got out of a test which went well! I decided to take today off from working out because 1. I am sore from pilates and 2. I am off this thursday from school so I can work out instead of taking off.
CLASS REVIEW
I did the pilates class yesterday… it was my first time doing the tower class ( the tower is different from the reformer) It was me and 2 other friends we had private lessons. I am ENCOURAGED and DISCOURAGED at the same time. I am SOOO tight in my hamstrings and I have very poor posture. I am def going to try to stick it out and on THURSDAY we have another class with the REFORMER.
I can def see how it can help you with running because it will OPEN UP MY HIP FLEXORS… The TOWERS you use add great resistance and I am hoping they lean out my muscles and add more definition. I HAVE A HARD TIME KEEPING MUSCLE ON, I THINK BECAUSE I RUN. I def suggest you guys try it out.
On to the next topic.. The Gatorade Sports Science Institute is a great resource for information on hydration, fueling (www.gssiweb.org)
They have great print outs and facts sheets as well and their research is def evidenced based.
They send me updates on research and this is very interesting… check it out.. good info!
The Gatorade Sports Science Institute (GSSI) is happy to announce the release of our newest Sports Science Exchange (#108), titled “Does a High-Carbohydrate Breakfast Improve Performance?” In this article, Drs. Clyde Williams and David Lamb review the scientific literature and provide practical recommendations on the optimal type, amount, and timing of carbohydrate ingestion prior to exercise.
Click here to view the article.
Key Points of SSE #108:
- Fatigue during prolonged heavy exercise is often associated with low or depleted muscle glycogen stores and with lowered blood glucose.
- Eating a high-carbohydrate meal for breakfast 2-4 hours before constant-pace exercise can improve endurance capacity (time to exhaustion) but may not be advantageous in time-trials, especially if sports drinks are consumed during the trials.
- Contrary to earlier reports, there appear to be no adverse effects on endurance capacity when consuming well-formulated carbohydrate solutions within the hour before exercise.
Practical Tips of SSE #108:
- About 3-4 hours before exercise, eat an easy-to-digest high-carbohydrate meal that provides about 2-2.5 g of carbohydrate/kg body weight.
- About 1-2 hours before exercise, ingest 300-600 ml (10-20 oz) of water or a sports drink to ensure that you are well hydrated before exercise. Consumption of a sports drink is a way to provide hydration and extra carbohydrates.
- Drink a sports beverage frequently throughout prolonged exercise, following the simple rule that you should drink enough during exercise so that you do not gain or lose body weight during the exercise period.
About the Authors:
Dr. Clyde Williams is a Professor of Sports Science at Loughborough University in Loughborough, England, UK. Dr. David Lamb is an Emeritus Professor of Exercise Physiology at The Ohio State University in Columbus, OH.
** By the way check out CHOBANI website for recipes and printing free coupons!
Ill update later for some eats.. might be making some pumpkin bars tonight for a bake sale.
** I would love to hear what you guys feel as been best for you with building muscles and getting lean… Share your experiences!
October 7, 2008 at 2:59 pm
Stick with that class, for sure – don’t get discouraged!!
GREAT information with the SSE #108.
I definitely DON’T have to worry about getting lean, haha; but for building muscle, I make sure to incorporate strength-training about 3-4 times per week, and pump up the protein.
October 7, 2008 at 3:05 pm
Hey! I wrote you back, it isn’t a big deal for me!
October 7, 2008 at 3:11 pm
The class sounds interesting, I need that right now. Thanks for the artical, I wonder if they say anything about the type of carbs you should have like specifics. Guess I should read the whole artical. Can’t wait to hear about the Pumpkin Bars:)For lean muscle it’s all about lighter wieghts and more reps, boxing gives that to me!
October 7, 2008 at 3:19 pm
That Pilates class sounds awesome. I wish I could afford a gym membership so I could take some classes.
I’m on the same boat as Bobbi, I find the besst way to create leans muscles is light weights at higher reps. And really thats my only choice considering my ‘home gym’ options.
October 7, 2008 at 3:22 pm
The Pilates class sounds awesome! Pilates has been really helpful for me.
Thanks for the Chobani tip!
October 7, 2008 at 3:26 pm
Oo good luck with your class on Thursday and thanks for the Chobani recipes
October 7, 2008 at 3:34 pm
I have no idea what the Tower is…am going to have to look it up. I get sore just from doing my pilates DVD– my lower back is so weak. It is too bad that flexibility is so compromised by running– I try to make up for it by doing yoga, but with a busy schedule it’s hard to squeeze in both yoga AND running.
October 7, 2008 at 4:42 pm
Glad to hear your test went well!
I would love to do pilates on a regular basis. It’s such a great form of exercise and agree that it would benefit you and your running!
October 7, 2008 at 5:50 pm
Hmmm…running shouldn’t make you unable to gain muscle. It should make you more defined because it helps burn away the fat covering the muscles and tones your muscles as well. Maybe mixing up your strength training routine (which you are doing with the Pilates) will help you keep muscle. Also, make sure you are getting enough calories and enough protein or you won’t be able to gain muscle. Those Chobani recipes should help with the protein
http://www.seejessrun.wordpress.com
October 7, 2008 at 6:00 pm
i definitely notice the appearance of my muscles change when i do more pilates. hang in there and it will become easier (and help with running).
i just wish they would make a sports drink without hfcs.. i know i dont get enough electrolytes but i HATE the ingredients of sports drinks. maybe i’ll start making my own??
enjoy the rest of your day!
October 7, 2008 at 6:14 pm
SeeJEssRUn: I know sometimes it is hard with the eating but there is no direct way to know if you are ever eating enough unless you get measured which i dont think I will be doing anytime soon!
Gina: Check out the sonu drink that I blogged about that i found at costco… google it it is one of the best products and all natural!
October 7, 2008 at 6:49 pm
I’m really averse to sports drinks like Gatorade. First of all, I just personally prefer to get my calories and nutrients from food. But second of all, doesn’t a bottle of gatorade have at least 300 or 400 calories? So if your exercise goal is weight loss (and I’m a big believer in calories in vs calories out to achieve that) than sports drinks will just cancel out all your hard work (except for the cardiovascular benefits).
Anyway it seems like the practical tip about drinking a sports drink during exercise is something that gatorade itself would say…. whoops, look who sponsored the study!
October 7, 2008 at 7:43 pm
What do you do when you work out within 1/2 hour of getting up?
I usually don’t drink anything beforehand, just while I am on the elliptical or stairmaster.
Just wondering!
October 7, 2008 at 8:10 pm
I’m glad to hear the classes are helping with your hip. Stay with it, I bet you’ll see results. Yoga has been WAY helpful with my posture.
October 8, 2008 at 1:22 am
Maureen: I commented on you blog and I agree about the gatorade… but they have great resources and research on there. I would rather get my calories from food, but when you work out sometimes that is not always possible but I recomend SONU
Biz: That is exactly what I do unless I feel hungry but the research shows that as long as you drink during than you dont need to have something before hand. I really like the SONU drink its organic and taste great!
Erin: good to hear i need it for my posture I got ripped on about how bad my posture is!