The Men's Health Blog

There is often a debate that comes up when athletes discuss the merits of their sport. Which sport is the hardest, and who is the best kind of athlete in the world?

The same applies for a best athlete or toughest sport claim. Please read on and express your thoughts!

It would be hard to put parameters around sports, athletes, and events to claim a winner, but the discussion is always fun. Activities should be broken down into at least strength/power, endurance, skill, and mental toughness.

Perhaps there should be a category for number of participants involved or the accessibility of the sport. For example, professional football may be a tough sport, but not many people play it. On the other hand because getting in to the top level is difficult, maybe football should be rated higher than other sports.

We need to also differentiate individual sports from team sports, and within team sports the individual positions.

Ironman triathlon (2.4 mile swim, 112 mile bike ride, 26.2 mile run) is touted as the hardest one day endurance event. The event combines multiple sport disciplines and has its origin as a contest to see who was the best athlete amongst people with varying expertise. Running and cycling each have 24 hour events that are also challenging. Even car racing has 24 hour events such as Le Mans. When multiple day events and outside elements are taken into account, a different angle needs to be taken.

Can Le Mans be compared to the others because it uses multiple drivers and a support crew? It may be better than to compare the sport with other long events such as Iditarod (dogs), America's Cup (yachts), or the Giro d'Italia (cycling).

Mixed martial arts combines various arts and without a doubt takes power, strength, skill, and mental toughness. Fans of the sport claim that its competitors are the best athletes because they have to use multiple disciplines in order to succeed. These athletes have to be solid like a bodybuilder yet flexible like a gymnast.

Similar to these athletes, gymnast have to be well rounded and balanced and the same can be said of mountain climbers (Mt. Everest challenges). Some may claim that the differences are too great and the elements of difficulty too varied to put these athletes on the same judging platform.

An argument can be made for events and athletes that either depend on a team, or some outside element in order to be successful. Rodeo events including bull riding/events on horseback, and big wave surfing all merit mention. A lot of skill, strength, and stamina are involved with these types of events. There is also a crucial link with an outside element or being that must be considered.

How does the outside influence affect a run for the title? Team sports such as water polo, crew (rowing), and popular professional sports develop athletes but success can rarely be attributed to one athlete. Is it fair to give the best athlete title to one person who could not perform without the assistance of others?

My intent is not to provide answers, but merely to foster discussion. If the job of picking the top 3 where yours, who would make your list and why?

Let me start off getting right to the point; sweating does not equal weight loss! It amazes me that in this day of fast technology and lightening speed access to information, some people are still in the dark when it comes to theories about exercise. I recently saw a guy running up the street (a bit of an incline) at about 1 pm on a hot day. He was in rubber type pants, had multiple sweatshirts on, a hat, a hood, a backpack full of something heavy, and hand weights! I should have stuck around to call the ambulance I am sure he was going to need. Maybe there was a reason for this method of training, though it would take a lot to convince me of it. I bet he is just looking for a ‘get thin quick’ scheme. Sure he lost weight that day. Sure he was sweating a lot. Sure he got a good workout. The problem is that upon drinking water he will gain the weight back. He will likely get injured and therefore not be able to train anymore, or will get burned out because his training is too tough. This will leave him at square one most likely inactive and still out of shape.

Sweat is the body's natural cooling mechanism. More sweat does not equal more calories burned. An out of shape person may sweat when exercising, but scientist have found that a person who is in shape sweats sooner since their body is more efficient at cooling down. A body that is cool has greater ability to do more work, and therefore can exercise longer. Instead of wearing rubber suits, people wanting to lose weight should allow the body to cool itself so that they can exercise for longer periods of time, or they can increase the intensity of their exercise. Working out harder or longer (not working out while getting hotter) will indeed burn calories. The weight loss from water will be quickly replaced when water is consumed or foods are eaten. There is no need, nor scientific reason, to induce extra sweating. I will allow you to make the claim that it detoxifies the skin, but how many people actually wear multiple layers of clothes and workout to simply have better skin?

Excessive sweating without replacing of the fluids and minerals will likely result in cramping, nausea, and can even be life threatening. Frequent exercisers, and most endurance athletes, will notice a change in the saltiness of their sweat. Another adaptive mechanism of the body is to try to keep minerals (sodium, potassium, etc) in the body instead of letting them 'escape' onto the skin. The result is sweat that is less salty, as evident when it gets in your mouth, your eyes, and even the way it dries on your skin/clothes.

There are ultra-marathoners who run from Death Valley to Mt. Whitney Portal. This is from the lowest, hottest place in the US, to the highest place in the contiguous US. The temperature easily spikes above 115 degrees, and the distance is 135 miles. A race like this may require some heat training, but unless you are planning on toeing the line at this race, please stay cool and comfortable. And thanks for not dripping excessively next to me on the elliptical trainer.

There seems to be an on-going trend amongst athletes to play their sport year-round. The ever present mantra in the US of "more is better" has not eluded the sports world. In the case of sports, more is leading to injury and burnout. Perhaps it's the appeal of excelling at the next level that drives some to constantly compete. Maybe it's pressure from parents, coaches, or other athletes. The sport culture has become such that if you are not currently involved in the sport than you will get left behind.

Sports activity breaks the body down, overworks certain muscles, and it does not illicit the necessary response from others. Without rest, the body cannot repair itself and therefore overuse injuries become prevalent. Athletes are under the impression that the muscles they use most are the ones they need to strengthen often. Many times the opposite is true. The athletes need to train the muscles they don't use during their sport as well as train the small stabilizers that will improve their ability to perform. What about those muscles used all season? They need to rest! Without lack of activity, the body cannot recuperate. People fail to realize that they need more rest, not more practice, in order to improve their performance. A break from the sport allows the mind to rest which translates into the athlete having a greater desire to participate. This break will give any injuries a chance to heal, and will give the athlete an opportunity to cross train.

The highest levels of competitive athletes (professional, Olympians, etc) take time off their sport, they cross train, and even take time off from all activity. How is it that athletes strive to be their best yet fail to train like those who are the top of their game? Athletes often mimic their heroes’ supplements, foods, shoes, and equipment yet they do not follow similar exercise plans. Elite level athletes have clearly defined seasons including an off-season, a pre-season, in-season, and off season. Their training changes to accommodate varying physiological and psychological changes. No high caliber athlete is playing their sport at 100% for 100% of the time.

In the off season, athletes typically rest. They may do some cross training or participate in activities that do not directly resemble their sport. Pre-season is a time to work on muscle imbalances, begin injury pre-habilitation, and start a conditioning program. It is only at the end of the pre-season that sports skills are implemented. In season is where the main focus is the sport and the goal is to peak at the necessary time. Even during this time, the athletes take breaks (not go to practice or weekend tournaments). Post season can mean championships, or simply the winding down of the season. This is a good time to address and rehabilitate any injuries resulting from the season.

Following the above progression will allow the athlete to perform at their best for many years. They will avoid mental burnout and physical ailments. To become elite or lengthen your career, you must make sure to take breaks from training throughout the year.

As summer rolls around, many people find themselves enjoying the outdoors. Whether outside intentionally to exercise, garden, enjoy a barbecue, or family gathering, warm temperatures and clear days mean constant sun exposure.

I'm lucky enough to live in one of the sun capitals of the world (Southern California) so having that big ball of fire in the sky is something we take for granted. Anytime the temperature drops below 70 degrees, out comes the wool caps, ski jackets, and snow boots. Trust me, sometimes 68 is cold and the wind chill makes it feel like 65. Besides, they always keep those Starbucks air conditioned! Perhaps just as silly (and definitely more dangerous) than being bundled up on a semi-cold day, are the folks who shed clothes at the first ray of sun and those who yearn for a deep tan but actually end up with a bad burn.

I am outdoors quite a bit and always apply sunblock before leaving the car or leaving my house. I got into this habit after hanging out with a buddy who always did the same. Now that it is second nature, I cannot believe how many people forget, or refuse to apply anything at all. Skin cancer prefers those with fair skin, but it does not discriminate.

Skin is the biggest organ in the body and the shear surface area gives the sun a big target to hit. Skin elasticity is also affected by UV exposure (the sun has UVA and UVB rays) so those who are looking for a nice complexion now, are setting themselves up for prematurely wrinkled skin. Skin damage can be painful, dangerous, and is easy to avoid. Sunblock should be applied frequently (especially after being exposed to water). The amount should be at least enough to fill a shot glass and it should be applied liberally. Do not forget to cover the face, lips, ears, and hands. Nothing can ruin a vacation or outing like getting sick from too much sun exposure. Even tanning beds pose a risk since they still emit UV rays, but I'll save that rant for another time.

Some statistics show that even one bad burn (ie one that blisters) in children can more than double their risk of getting cancer. We should encourage children to wear sunblock and better yet, we should lead by example when going outdoors. Australians remind us to "slip, slap, slop" when going out into the sun. They recommend we slip on protective clothing, we slap on a hat, and we slop on sunblock. Remember that the effects of the sun are also present when the days are cloudy. You should apply sunblock when in the water, in the snow, and in general when spending extended periods outdoors.

After succumbing to my friend's urging, I joined her for a Bikram yoga class. This is the type of yoga that is held in a heated room and is by no means calm and relaxing. I don't remember being challenged is this fashion while sweating so much! In comparison to other forms of yoga, Bikram is relatively new and has gained a lot of popularity due to the 'promotion' of the art by many celebrities. The emphasis is on being physically demanding with the additional cleansing and challenging aspect of being in a heated (90-105 F degree) room. Throughout the 45-90 minute class, students are taken through 26 poses that the founder created.

Let's look at some other popular forms of yoga. Since the art has been around for thousands of years and has been influenced by every culture, it is hard to find exact facts without coming across some contradiction. Here are forms that are quite popular and interesting.

Hatha yoga is the name given to perhaps the most practiced kind of yoga. Critics argue that what is taught is a combination of many forms of yoga, but the idea behind hatha yoga is to enhance the relationship between mind, body, and spirit. Through various poses, the practitioner develops awareness of their body, concentrates on their breathing, builds strength, and increases their flexibility. Traditionally the practice of hatha yoga includes exercises for staying on a moral path of living, for breathing, for meditation, and for the body. It is this last component of postures, or asanas, that compromise most yoga classes. Depending on the asanas chosen, the class may be calm, relaxing, and leave the practitioner feeling stretched, or it may be more rapid, challenging, and leave the practitioner feeling like they have worked out.

Many health clubs and yoga studios offer power yoga classes in which the intent is to move quickly, and rest very little in between poses. The practitioner will usually feel the routines to be cardiovascularly challenging as well as taxing to their muscular system. A lot of athletes use power yoga in order to strengthen parts of their body that they do not normally target. Typically, power yoga has little concern for meditation, relaxing poses, or making a mind-body connection. Power yoga is without a doubt, vigorous and challenging.

Integral yoga is the name that has been given by some to a practice that tries to incorporate many aspects of yoga under one. As expected, asanas are included as is the practice of meditation and concentration. In an effort to further tune in to on-self, Integral yoga uses chanting or the repetition of mantras (ie saying "om"). The last three components of Integral yoga include building on one's karma by way of performing works without focusing on the return gestures, and Bahkti which uses a deity or leader as a role model in order to attain a higher spiritual status for oneself. Last, there is the practice of Jnana yoga which requires the person to use their intellect and insight (gained from all of the aforementioned) to be realized into freedom.

Unlike a traditional sit-up, the plank works not only your external abdominal muscles, but also internal abdominal muscles - often referred to as your core stabilizers. Strong internal abdominal muscles assist in better posture, improved balance, a healthy back and, of course, a flatter stomach.

As with any exercises, it's important to begin with a strong understanding of the fundamentals. In this case, the fundamentals are the basic plank and the iso-plank, also known as the modified plank. To do a basic plank start on your hands and knees. Engage your abdominal and glute muscles. Align your wrists under your shoulders and your knees under your hips. One at a time, extend your legs so that your body weight is supported by your hands and feet. You are now in the plank position. Keep your abdominal and glute muscles tight. By keeping your abdominal muscles tight, you avoid movement of your hips towards the floor. Also, be sure that your spine stays straight all the way through your neck. A common tendency is to drop the head and hips to relax the abdominal muscles. This places stress on your back and diminishes the returns of your abdominal workout. Hold in the plank position for as long as you can maintain proper form. Rest by returning to your hands and knees. Repeat the exercise.

The iso-plank can be just as effective for your abdominal muscles, while placing less emphasis on upper body strength. To do an iso-plank lie on your stomach. Align your elbows under your shoulders. Engage your abdominal and glute muscles to pull your body off the ground so that you are resting on your elbows and toes. To avoid stress on your back keep your neck and hips in line with your spine. Hold the iso-plank for as long as you can maintain proper form. Repeat the exercise.

Movements can be added to the plank and iso-plank to make the positions more difficult, to challenge abdominal stabilizing muscles and to use a wider range of muscles. My personal favorite plank variation exercise combines the plank and the iso-plank to engage core stabilizers and increase upper body strength and agility. In this abdominal exercise you move from the plank position to the iso-plank position and back as quickly as possible. Always continue to maintain proper form in compound exercises.

Concentrate on keeping your abdominal and glute muscles engaged. As the name of this abdominal exercise suggests, your body should have a straight alignment. Don't let your hips drop (or rise) and keep your neck in-line with your spine. Good form is the key to a successful plank workout.

Resources:

Len Kravitz, Ph.D, Super Abs Resource Manual, c 1998,
http://www.unm.edu/~lkravitz/Article%20folder/abdominal.html

Well, I am back from my short-lived "technology break" and I have to say I missed communicating with all of my dedicated friends/readers.

One of the biggest things on everyone's mind this week is the Swine Flu outbreak that has spread across our country and many parts of the world. Many people are wondering how much of the information we hear is true and how much is simply media hype. The fact is that the Swine Flu has reached the United States and there are simple things we can all do to avoid becoming a victim.

I found some great information on how you can stay healthy through this outbreak and any others that might follow

Preparing Yourself For Swine Flu: What To Do Now

The recent trend of events suggests that time and luck may be running out. It would be prudent, then, to assume that a pandemic is on its way. If it doesn’t materialize over the next few weeks, we will be better educated and prepared when the next one does.

Our country has proven capable of preparing for the unthinkable. Nothing has been spared in the fight against terrorism. And while the pandemic will not be intentional, no one could imagine a worse form of biological terror.