In the market for a new rowing machine? Here are some great sites to check out!
Concept 2- The best in the world
Horizon Fitness- If you can't afford a Concept 2...
Check out this video of Matthew Pinsent and James Cracknell competing in the British Indoor Rowing Championships; just epic.
Saturday, 28 June 2008
Monday, 29 October 2007
Born Survivor
Bear Grylls' show Man Vs Wild has inspired many individuals to venture into the great outdoors. But just what does it take to get into shape to make it through relatively unscathed and ultimately become a survivor? In this article from Bear's blog, he talks about just that. Despite what preconceptions you might have, and what you have heard in the news, it's still an article worth reading. Enjoy.
"One of the questions I have been asked a lot is about how I prepare physically and mentally for each of these survival shows.
The real answer is that the preparation for Man Vs Wild started when I was about five years old, and has been on going ever since.
The first thing to note is that I am neither an actor nor a TV host. I don’t have the luxury of stunt men or auto-cue. I am just someone who has been trained since a young age by both my late father and by the British Special Forces in quite a wide variety of skills.
As a kid I never had any ambition to be a TV person. In fact, in my ignorance, it took the first 'Man Vs Wild' producer three separate trips to come and see me to persuade me to film a pilot episode. I didn’t feel I would be any good at TV and was just busy just doing my stuff. The more I said this, the more I was told ‘we don’t want a smart TV host, we just want to follow and film some of the things you can do’. I agreed and this whole mad journey began!
But since very young I did have a strong driving ambition to climb, to follow my dreams of many different adventures and to join the Army. This is how I have tried to live my life. The only real difference since Man Vs Wild is that I now get paid better for doing this. But in order to be able to do all that I do in the shows I need to maintain both my physical and mental training throughout the year, whilst also filming a very tight schedule.
I routinely train for three to four hours a day to keep my physical fitness at the level needed to sustain the pace of each shoot; this routine includes weights, running, yoga, rucksack runs, yomps, and circuit training.
In addition I need to dedicate time and energy every day to maintaining my skill levels within each discipline I use: such as skydiving, climbing, paragliding, yoga, gymnastics, and martial arts.
In between all this I have my family to love and hang out with. I have two great boys and a wife who means the world to me. My challenge through a lot of the craziness of the last couple of years since Man Vs Wild took off, is to balance my family life with my training and filming schedule.
It is sometimes hard with a lot of pressures applied from different directions, but I am pretty focussed on two things: the first is making sure I am a good, loyal, fun and present Dad and husband, and secondly that I deliver ambitious, ground breaking, edge-of-your-seat style TV shows. Both of these require time and commitment. But both these elements I know are the key to any success I have had.
The final part of the equation is my Christian faith…I look at this as the thread that binds all these other elements together. I pray daily for my family and we also have little quiet times together, and I pray hard when out filming for safety, good judgement and for protection in all the dangers.
I am very aware that as the TV show grows, the dangers have also increased as we endeavour to continue pushing the boundaries and delivering bold TV. The tragic death of Steve Irwin was a sober reminder that just because it is TV does not mean it is safe, and ultimately it is my responsibiltiy is to ensure my own safety and make good decisions in some quite high pressure situations.
I hope this gives an idea of the preparation involved on a personal level for me, but ultimately I feel the luckiest man alive – it is a dream job that allows me to do what I love and have been trained to do. I feel like a giant kid: climbing trees, eating gunk, and invariably getting caked in mud! It doesn’t get much better than that.
I hope you enjoy the upcoming shows: 'Bear's Mission Everest' and the new 'man Vs Wild: Bear Grylls'. I have just watched them and they are definitely among the most exciting stuff I have ever done.
Thanks for watching, stay well
Bear x"
"One of the questions I have been asked a lot is about how I prepare physically and mentally for each of these survival shows.
The real answer is that the preparation for Man Vs Wild started when I was about five years old, and has been on going ever since.
The first thing to note is that I am neither an actor nor a TV host. I don’t have the luxury of stunt men or auto-cue. I am just someone who has been trained since a young age by both my late father and by the British Special Forces in quite a wide variety of skills.
As a kid I never had any ambition to be a TV person. In fact, in my ignorance, it took the first 'Man Vs Wild' producer three separate trips to come and see me to persuade me to film a pilot episode. I didn’t feel I would be any good at TV and was just busy just doing my stuff. The more I said this, the more I was told ‘we don’t want a smart TV host, we just want to follow and film some of the things you can do’. I agreed and this whole mad journey began!
But since very young I did have a strong driving ambition to climb, to follow my dreams of many different adventures and to join the Army. This is how I have tried to live my life. The only real difference since Man Vs Wild is that I now get paid better for doing this. But in order to be able to do all that I do in the shows I need to maintain both my physical and mental training throughout the year, whilst also filming a very tight schedule.
I routinely train for three to four hours a day to keep my physical fitness at the level needed to sustain the pace of each shoot; this routine includes weights, running, yoga, rucksack runs, yomps, and circuit training.
In addition I need to dedicate time and energy every day to maintaining my skill levels within each discipline I use: such as skydiving, climbing, paragliding, yoga, gymnastics, and martial arts.
In between all this I have my family to love and hang out with. I have two great boys and a wife who means the world to me. My challenge through a lot of the craziness of the last couple of years since Man Vs Wild took off, is to balance my family life with my training and filming schedule.
It is sometimes hard with a lot of pressures applied from different directions, but I am pretty focussed on two things: the first is making sure I am a good, loyal, fun and present Dad and husband, and secondly that I deliver ambitious, ground breaking, edge-of-your-seat style TV shows. Both of these require time and commitment. But both these elements I know are the key to any success I have had.
The final part of the equation is my Christian faith…I look at this as the thread that binds all these other elements together. I pray daily for my family and we also have little quiet times together, and I pray hard when out filming for safety, good judgement and for protection in all the dangers.
I am very aware that as the TV show grows, the dangers have also increased as we endeavour to continue pushing the boundaries and delivering bold TV. The tragic death of Steve Irwin was a sober reminder that just because it is TV does not mean it is safe, and ultimately it is my responsibiltiy is to ensure my own safety and make good decisions in some quite high pressure situations.
I hope this gives an idea of the preparation involved on a personal level for me, but ultimately I feel the luckiest man alive – it is a dream job that allows me to do what I love and have been trained to do. I feel like a giant kid: climbing trees, eating gunk, and invariably getting caked in mud! It doesn’t get much better than that.
I hope you enjoy the upcoming shows: 'Bear's Mission Everest' and the new 'man Vs Wild: Bear Grylls'. I have just watched them and they are definitely among the most exciting stuff I have ever done.
Thanks for watching, stay well
Bear x"
Tuesday, 16 October 2007
Get Crackin'
Why Eggs should form a staple part of any man's diet.
Why you need them:
The AMINO ACIDS in eggs are converted into muscle, skin, col- lagen, and other body tissue more efficiently than the proteins from any other food you can eat (or drink).
Egg yolks are packed with nutrients, including nearly half of a large egg’s 6 grams of PROTEIN as well as almost all of the 13 different vitamins eggs supply. Yolks are also an excellent source of LUTEIN and ZEAXANTHIN, carotenoids that protect your peepers against most forms of age- related damage.
Two eggs over easy for breakfast can help whittle down your waistline. Studies show that people who eat eggs in the morning have an easier time curbing calorie intake during the day.
About 75% of the fat found in eggs is UNSATURATED. Research suggests that healthy men may eat up to two eggs a day as part of a low- fat eating plan without raising their risk for heart disease. (Skip the bacon and sausage, however.)
Two eggs provide nearly half your daily quota for CHOLINE. The compound is a key component of acetylcholine, a neurotransmitter that carries messages between nerves and muscles and fosters the storage of memories in the brain.
How to Get More:
STOCKPILE THEM. Hard-cook a half dozen eggs every Sunday so you have plenty on hand during the week for egg salad sandwiches, to slice in salads, or just to eat as a quick between-meal snack.
MAKE THEM INTO A WRAP. In a small bowl, beat 2 eggs and 2 tbsp water. In a 7-inch omelet pan or skillet over medium- high heat, melt 1 tsp butter. Pour in egg mixture. When top is thickened and no visible liquid egg remains, sprinkle with 1⁄4 cup grated reduced-fat cheddar cheese and 1⁄4 cup diced red and green bell peppers. Carefully slide egg onto an 8-inch whole-wheat sandwich wrap. Fold in sides, and eat.
DEVIL THEM. Cut in half lengthwise 6 hard-cooked eggs. Remove yolks and place in medium bowl; mash with fork. Add 1⁄4 cup low-fat mayonnaise and 1 tsp each Dijon mustard and white vinegar. Mix well. Season with salt and pepper. Stuff egg-white halves with yolk mixture and devour.
Why you need them:
The AMINO ACIDS in eggs are converted into muscle, skin, col- lagen, and other body tissue more efficiently than the proteins from any other food you can eat (or drink).
Egg yolks are packed with nutrients, including nearly half of a large egg’s 6 grams of PROTEIN as well as almost all of the 13 different vitamins eggs supply. Yolks are also an excellent source of LUTEIN and ZEAXANTHIN, carotenoids that protect your peepers against most forms of age- related damage.
Two eggs over easy for breakfast can help whittle down your waistline. Studies show that people who eat eggs in the morning have an easier time curbing calorie intake during the day.
About 75% of the fat found in eggs is UNSATURATED. Research suggests that healthy men may eat up to two eggs a day as part of a low- fat eating plan without raising their risk for heart disease. (Skip the bacon and sausage, however.)
Two eggs provide nearly half your daily quota for CHOLINE. The compound is a key component of acetylcholine, a neurotransmitter that carries messages between nerves and muscles and fosters the storage of memories in the brain.
How to Get More:
STOCKPILE THEM. Hard-cook a half dozen eggs every Sunday so you have plenty on hand during the week for egg salad sandwiches, to slice in salads, or just to eat as a quick between-meal snack.
MAKE THEM INTO A WRAP. In a small bowl, beat 2 eggs and 2 tbsp water. In a 7-inch omelet pan or skillet over medium- high heat, melt 1 tsp butter. Pour in egg mixture. When top is thickened and no visible liquid egg remains, sprinkle with 1⁄4 cup grated reduced-fat cheddar cheese and 1⁄4 cup diced red and green bell peppers. Carefully slide egg onto an 8-inch whole-wheat sandwich wrap. Fold in sides, and eat.
DEVIL THEM. Cut in half lengthwise 6 hard-cooked eggs. Remove yolks and place in medium bowl; mash with fork. Add 1⁄4 cup low-fat mayonnaise and 1 tsp each Dijon mustard and white vinegar. Mix well. Season with salt and pepper. Stuff egg-white halves with yolk mixture and devour.
Monday, 15 October 2007
The Real Life Workout
Turn everyday chores into a muscle busting workout. Check out this article.
Shovel Lift
Lifting something that's not only awkward but also heavy on only one side is about as real-life as it gets. You could do it with a barbell or using weight plates on one side, but why not use an actual shovel.
Put a small sandbag (or anything heavy) on the business end of a shovel. Bend over as you would for the sandbag lift described below, and grasp the shovel's handle with one hand on top, one hand underneath (the hand nearer the blade goes underneath). Stand and lift the shovel to thigh height. As with real shovelling, the closer your hand is to the blade, the easier it is to lift. Do one set of three repetitions on each side.
Sandbag Lift
If you always lift the same weights in the same way, you'll always work the same muscles. But if you lift something that's oddly shaped, you'll use different muscles to hold it and keep your body balanced.
Stand over a sandbag with your feet shoulder-width apart. Squat down and suck in your gut. Keep your heels on the ground and your head up. Grab the object however you can, then stand and pull it to your chest. Now bend your knees slightly, then straighten them and use your shoulders and arms to push the sandbag overhead. Do one to three sets of three to five repetitions.
Car Push
Unless you rely exclusively on public transport, you own the greatest piece of strength-training equipment ever invented. According to Mark Kerr, twice winner of the Ultimate Fighting Championship, nothing builds total body power like pushing your car down the road.
Two precautions: First, don't try this with your Espace – use the mini. Second, be sure to push the car up a very slight gradient – that way the car won't roll away. Get someone behind the wheel who can steer and still watch you closely enough to hit the brakes if you slip.
Two more notes: you should turn on the car's ignition so your driver can work the wheels and brakes. But don't turn on the engine; you don't want to inhale exhaust fumes. And keep your elbows and shoulders slightly flexed rather than locked as you push. Keep your head up and eyes looking forwards. Do two to three pushes the length of your street or local car park.
Grip Strengthener
Muscleheads can get away with weak hands in the gym but not in real life. "There's no way you can use your upper-body strength if your lower arms aren't strong," says strength coach John Brookfield.
Here's a quick gripper-upper: take a hunk of slate and hold it between your thumb and fingers. (Any slick, flat object will work just as well. Two objects – such as books or weight plates – work even better because you have to hold them at arm's length). Now bend at the elbow and lift the slate, as if you were doing a biceps curl to about waist level. Slowly lower it and repeat. Do 10 repetitions on each side.
Shovel Lift
Lifting something that's not only awkward but also heavy on only one side is about as real-life as it gets. You could do it with a barbell or using weight plates on one side, but why not use an actual shovel.
Put a small sandbag (or anything heavy) on the business end of a shovel. Bend over as you would for the sandbag lift described below, and grasp the shovel's handle with one hand on top, one hand underneath (the hand nearer the blade goes underneath). Stand and lift the shovel to thigh height. As with real shovelling, the closer your hand is to the blade, the easier it is to lift. Do one set of three repetitions on each side.
Sandbag Lift
If you always lift the same weights in the same way, you'll always work the same muscles. But if you lift something that's oddly shaped, you'll use different muscles to hold it and keep your body balanced.
Stand over a sandbag with your feet shoulder-width apart. Squat down and suck in your gut. Keep your heels on the ground and your head up. Grab the object however you can, then stand and pull it to your chest. Now bend your knees slightly, then straighten them and use your shoulders and arms to push the sandbag overhead. Do one to three sets of three to five repetitions.
Car Push
Unless you rely exclusively on public transport, you own the greatest piece of strength-training equipment ever invented. According to Mark Kerr, twice winner of the Ultimate Fighting Championship, nothing builds total body power like pushing your car down the road.
Two precautions: First, don't try this with your Espace – use the mini. Second, be sure to push the car up a very slight gradient – that way the car won't roll away. Get someone behind the wheel who can steer and still watch you closely enough to hit the brakes if you slip.
Two more notes: you should turn on the car's ignition so your driver can work the wheels and brakes. But don't turn on the engine; you don't want to inhale exhaust fumes. And keep your elbows and shoulders slightly flexed rather than locked as you push. Keep your head up and eyes looking forwards. Do two to three pushes the length of your street or local car park.
Grip Strengthener
Muscleheads can get away with weak hands in the gym but not in real life. "There's no way you can use your upper-body strength if your lower arms aren't strong," says strength coach John Brookfield.
Here's a quick gripper-upper: take a hunk of slate and hold it between your thumb and fingers. (Any slick, flat object will work just as well. Two objects – such as books or weight plates – work even better because you have to hold them at arm's length). Now bend at the elbow and lift the slate, as if you were doing a biceps curl to about waist level. Slowly lower it and repeat. Do 10 repetitions on each side.
Friday, 12 October 2007
Too young for resistance training?
Check out this article from MH about weight lifting in your teens, some thoughtful and necessary reading for any budding young individuals looking to improve their fitness.
The Problem
You‘re a teenager and you want to start weights training, but your local gym won't allow you to join up. Sound familiar? Then read on for the facts about safe resistance training among young men – and don't be afraid of free-weights training.
What's the big deal?
There probably hasn't been a topic of conversation that has stimulated as much debate and controversy as the field of youth resistance training. If you saw the article, "The growing pains of the world's strongest boy" in September 2007's Observer Sports Monthly – about the mini-Schwarzenegger who at the age of eight had muscles big enough to knock out the entire playground – then your concerns might be forgiven. But the truth is much of the debate about teenage weights training has been grounded within poorly interpreted science. So what are the facts? Are they any benefits to free-weights training or should you just continue playing footie with your mates and postpone the gym sweat until you're in your twenties?
Boosts growth
One of the great myths is that weights training will stunt your growth and increase the potential for injury, especially at the epiphyseal (growth) plates. Of course, the volume of weights loaded needs to be adapted to the individual, but contemporary research by D Bailey and A Martin suggests resistance training has a positive effect on growth. And the "potential for growth plate injury may actually be less in the prepubescent than in the pubescent, because the growth plate is actually much stronger and more resistant to sheer stress in younger children than in adolescents".
Safer than other sports
The truth is free-weights training can actually be safer (in terms of injuries per hour participated) than sports such as cycling, horseriding, basketball, gymnastics, football or rugby. Research published in Sports Biomech showed that over a period of a year's weightlifting competition and training by 70 female and male children aged between seven and 16 years, no training days were lost to injury and large increases in strength were recorded.
Improves sports performance
Strength gains are the obvious benefit of free-weights training but there's another, potentially more useful (at this age) outcome – improved motor fitness skills (strength, speed, power, balance, co-ordination, stability, agility, etc). These skills enhance your general sports performance, so you'll be better equipped to perform in the sporting arena.
All around health
Research in the Strength and Conditioning Journal has also shown that free-weights training will bolster a young athlete's bone strength and muscle function, as well as get his or her brain working more quickly (your coordination and reflexes are enhanced). And it makes you feel good, too, which affects your performance and your desire to get involved in team sports.
Why free weights not machines?
You'll notice we've been talking about free-weights not machine-led training. There's a very good reason for this: free weights require the body to control the path of the bar (and of the body segments) in three planes (dimensions) of movement. This is better for stimulating your synergistic and stabilising muscles involved in movement – the ones that will improve your sports performance. Machines control movement in a single dimension (possibly detraining the co-ordination and stabilisation functions of your muscles). Plus, most machines are designed for adults so their motion patterns are often unsuitable for young athletes.
Get an accredited youth coach
It goes without saying, but it's absolutely essential to seek out a highly knowledgeable and accredited coach. In the UK, the United Kingdom Strength and Conditioning Association's (UKSCA) Accredited Strength and Conditioning Coach (ASCC) is the benchmark of quality in the strength and conditioning profession. Be sure to always ask a coach about their qualifications in advance of your training session so you have plenty of time to check their experience is sufficient for your needs.
Words by Clive Brewer and Ian Jeffreys
UK Strength and Conditioning Association
For more information, visit www.UKSCA.org.uk
The Problem
You‘re a teenager and you want to start weights training, but your local gym won't allow you to join up. Sound familiar? Then read on for the facts about safe resistance training among young men – and don't be afraid of free-weights training.
What's the big deal?
There probably hasn't been a topic of conversation that has stimulated as much debate and controversy as the field of youth resistance training. If you saw the article, "The growing pains of the world's strongest boy" in September 2007's Observer Sports Monthly – about the mini-Schwarzenegger who at the age of eight had muscles big enough to knock out the entire playground – then your concerns might be forgiven. But the truth is much of the debate about teenage weights training has been grounded within poorly interpreted science. So what are the facts? Are they any benefits to free-weights training or should you just continue playing footie with your mates and postpone the gym sweat until you're in your twenties?
Boosts growth
One of the great myths is that weights training will stunt your growth and increase the potential for injury, especially at the epiphyseal (growth) plates. Of course, the volume of weights loaded needs to be adapted to the individual, but contemporary research by D Bailey and A Martin suggests resistance training has a positive effect on growth. And the "potential for growth plate injury may actually be less in the prepubescent than in the pubescent, because the growth plate is actually much stronger and more resistant to sheer stress in younger children than in adolescents".
Safer than other sports
The truth is free-weights training can actually be safer (in terms of injuries per hour participated) than sports such as cycling, horseriding, basketball, gymnastics, football or rugby. Research published in Sports Biomech showed that over a period of a year's weightlifting competition and training by 70 female and male children aged between seven and 16 years, no training days were lost to injury and large increases in strength were recorded.
Improves sports performance
Strength gains are the obvious benefit of free-weights training but there's another, potentially more useful (at this age) outcome – improved motor fitness skills (strength, speed, power, balance, co-ordination, stability, agility, etc). These skills enhance your general sports performance, so you'll be better equipped to perform in the sporting arena.
All around health
Research in the Strength and Conditioning Journal has also shown that free-weights training will bolster a young athlete's bone strength and muscle function, as well as get his or her brain working more quickly (your coordination and reflexes are enhanced). And it makes you feel good, too, which affects your performance and your desire to get involved in team sports.
Why free weights not machines?
You'll notice we've been talking about free-weights not machine-led training. There's a very good reason for this: free weights require the body to control the path of the bar (and of the body segments) in three planes (dimensions) of movement. This is better for stimulating your synergistic and stabilising muscles involved in movement – the ones that will improve your sports performance. Machines control movement in a single dimension (possibly detraining the co-ordination and stabilisation functions of your muscles). Plus, most machines are designed for adults so their motion patterns are often unsuitable for young athletes.
Get an accredited youth coach
It goes without saying, but it's absolutely essential to seek out a highly knowledgeable and accredited coach. In the UK, the United Kingdom Strength and Conditioning Association's (UKSCA) Accredited Strength and Conditioning Coach (ASCC) is the benchmark of quality in the strength and conditioning profession. Be sure to always ask a coach about their qualifications in advance of your training session so you have plenty of time to check their experience is sufficient for your needs.
Words by Clive Brewer and Ian Jeffreys
UK Strength and Conditioning Association
For more information, visit www.UKSCA.org.uk
Sunday, 2 September 2007
7 Pains no man should ignore
This article is important reading for all men. Your Body is a temple right? So u'd do anything to keep it that way. If you feel any of these pains, go and see your doctor.
2. Severe Back Pain
3. Persistent Foot or Shin Pain
4. Sharp Pain in the Abdomen
5. Transient Chest Pain
6. Leg Pain with Swelling
7. Painful Urination
1. Sudden Groin Pain
Not as severe as a shot to the crotch, but pretty close. Sometimes accompanied by swelling.
The condition: Odds are it's something called testicular torsion. Normally, a man's testicles are attached to his body in two ways: by the spermatic cords, which run into the abdomen, and by fleshy anchors near the scrotum. But sometimes, in a relatively common congenital defect, these anchors are missing. This allows one of the spermatic cords to get twisted, which cuts off the flow of blood to the testicle. "If you catch it in 4 to 6 hours, you can usually save the testicle," says Jon Pryor, M.D., a urologist with the University of Minnesota. "But after 12 to 24 hours, you'll probably lose it." Another possible cause of the pain in your pants: an infection of the epididymis, your sperm-storage facility.
The diagnostics: A physical examination, possibly followed by an ultrasound. Antibiotics can stifle an infection. And if your testicles are doing the twist? A surgeon will straighten the cord, then construct artificial anchors with a few stitches near the scrotum.
2. Severe Back Pain
Similar to the kind of agony you'd expect if you'd just tried to clean-and-jerk an armoire. The usual remedies -- heat, rest, OTC painkillers -- offer no relief.
The condition: "If it's not related to exercise, sudden severe back pain can be the sign of an aneurysm," says Sigfried Kra, M.D., an associate professor at the Yale school of medicine. Particularly troubling is the abdominal aneurysm, a dangerous weakening of the aorta just above the kidneys. But don't worry; eventually, the pain subsides -- right after your body's main artery bursts. A less threatening possibility: You have a kidney stone. More pain, but you'll only wish you were dead.
The diagnostics: A CT scan using intravenous radiopaque dye does the best job of revealing the size and shape of an aneurysm. Once its dimensions are determined, it'll be treated with blood-pressure medication or surgery to implant a synthetic graft.
3. Persistent Foot or Shin Pain
A nagging pain in the top of your foot or the front of your shin that's worse when you exercise, but present even at rest. It's impervious to ibuprofen and acetaminophen.
The condition: It's probably a stress fracture. Bones, like all the other tissues in your body, are continually regenerating themselves. "But if you're training so hard that the bone doesn't get a chance to heal itself, a stress fracture can develop," explains Andrew Feldman, M.D., the team physician for the New York Rangers. Eventually, the bone can be permanently weakened.
The diagnostics: Radioactive dye reveals the fracture in the x-ray, and you'll be told to stop all running until the crack heals. Worst case, you'll be in a cast for a few weeks.
4. Sharp Pain in the Abdomen
All the metaphors apply -- knife in the gut, bullet in the belly, skewer in the stomach -- except this attack is from within.
The condition: Take your pick. Since the area between your ribs and your hips is jam-packed with organs, the pain can be a symptom of either appendicitis, pancreatitis, or an inflamed gallbladder. In all three cases, the cause is the same: Something has blocked up the organ in question, resulting in a potentially fatal infection. Exploding organs can kill a guy. See a doctor before this happens.
The diagnostics: If the pain is in your lower-right abdomen and your white-blood-cell count is up, says Dr. Kra, it's probably appendicitis (out comes the appendix). Pain in your upper abdomen with high white blood cells usually spells an inflamed gallbladder (goodbye, gallbladder). And if it hurts below your breastbone and certain enzymes in the blood are elevated, then pancreatitis is probably the culprit. (The pancreas stays, but a gallstone may be blocking things up. If so, the stone and the gallbladder may have to come out.)
5. Transient Chest Pain
Not a type of pain that strikes only homeless people, but a heavy ache that comes on suddenly and then goes away just as quickly. Otherwise, you feel fine.
The condition: It could be indigestion. Or it could be a heart attack. "Even if it's very short in duration, it can be a sign of something serious," says John Stamatos, M.D., medical director of North Shore Pain Services in Long Island and author of Painbuster. Here's how serious: A blood clot may have lodged in a narrowed section of a coronary artery, completely cutting off the flow of blood to one section of your heart. How much wait-and-see time do you have? Really, none. Fifty percent of deaths from heart attacks occur within 3 to 4 hours of the first symptoms. You're literally living on borrowed time.
The diagnostics: A blood test checks for markers of damaged heart tissue. Treatment: angioplasty or bypass.
6. Leg Pain with Swelling
Specifically, one of your calves is killing you. It's swollen and tender to the touch, and may even feel warm, as if it's being slow-roasted from the inside out.
The condition: Just sit in one place for 6 or more hours straight and wait for the blood that pools in your lower legs to form a clot (a.k.a. deep-vein thrombosis, or DVT). Next thing you know, that clot will be big enough to block a vein in your calf, producing pain and swelling. Unfortunately, the first thing you'll probably want to do -- rub your leg -- is also the worst thing. "It can send a big clot running up to your lung, where it can kill you," warns Dr. Stamatos.
The diagnostics: A venogram, in which dye is injected into the vein and then x-rayed, is the definitive way to diagnose DVT. They'll try to dissolve the clot with drugs, or outfit vulnerable veins with filters to stop a clot before it stops you.
7. Painful Urination
Relieving yourself has become an exercise in expletives. Also, you could swear (and you do) that your yellow stream has a rusty tint.
The condition: Worst case? Bladder cancer, according to Joseph A. Smith, M.D., chairman of the department of urologic surgery at Vanderbilt University. The pain and the blood in your urine are symptoms of this, the fourth most common cancer in men. Smoking is the biggest risk factor. Catch the disease early, and there's a 90 percent chance of fixing it. Bladder infections share the same symptoms.
The diagnostics: It's a sick joke, but true nonetheless: They'll diagnose by process of elimination. Urinalysis first, to rule out bugs, followed by inserting a scope to look inside the bladder. A tumor will be treated with surgery, radiation, or chemotherapy.
Saturday, 1 September 2007
20 ways to stick to your workout
Fading motivation is the enemy of every great weight loss plan. Check out these ways to stick to your workout.
1. Sign up for a distant race
That is, one that's at least 500 miles away. The extra incentive of paying for airfare and a hotel room will add to your motivation to follow your training plan, says Carolyn Ross-Toren, chairwoman of the Mayor's Fitness Council in San Antonio.2. Make a 'friendly' bet
Challenge your nemesis -- that idea-stealing coworker or a non-mowing neighbor -- to a contest. The first guy to drop 15 pounds, run a 6-minute mile, or bench- press 250 pounds wins. The key: "Make sure it's someone you don't particularly like," says Michael Mejia, C.S.C.S., Men's Health exercise advisor. (It's okay if your rival thinks you're best friends.)3. Tie exercise to your health
Check your cholesterol. Then set a goal of lowering your LDL cholesterol by 20 points and increasing your HDL cholesterol by 5 points. "You'll decrease your risk of heart disease while providing yourself with a very important, concrete goal," says John Thyfault, Ph.D., C.S.C.S., an exercise researcher at East Carolina University. Ask your doctor to write a prescription for new blood work in a month. You'll just have to go to the lab, and the doctor will call you with the results.4. Switch your training partners
Working out with a partner who will hold you accountable for showing up at the gym works well--for a while. But the more familiar you are with the partner, the easier it becomes to back out of workout plans. "Close friends and family members don't always make the best training partners because they may allow you to slack off or cancel workouts," says Jacqueline Wagner, C.S.C.S., a trainer in New York City. To keep this from happening, find a new, less forgiving workout partner every few months.5. Compete
Find a sport or event that you enjoy, and train to compete in it. "It adds a greater meaning to each workout," says Alex Koch, Ph.D., C.S.C.S., an exercise researcher (and competitive weight lifter) at Truman State University. Consider training for the World Master's games in 2005 (www.2005worldmasters.com), an Olympics-like competition for regular guys. Events include basketball, rowing, golf, triathlon, and weight lifting.6. Think about fat
Your body is storing and burning fat simultaneously, but it's always doing one faster than the other. "Understanding that you're getting either fatter or leaner at any one time will keep you body-conscious so you won't overeat or underexercise," says Alwyn Cosgrove, C.S.C.S., owner of Results Fitness Training in Santa Clarita, California.7. Do a daily gut check
Place your fingers on your belly and inhale deeply so that it expands. As you exhale, contract your abdominal muscles and push your fingertips against your hard abdominal wall. Now pinch. "You're holding pure fat between your fingers," says Tom Seabourne, Ph.D., author of Athletic Abs. Do this every day, 30 minutes before your workout, and you'll find that you'll rarely decide to skip it.8. Join a fitness message board
It'll be full of inspiration from men who have accomplished their goals and are working toward new ones. Our particular favorite: the 52-Day Challenge. Created by a Men's Health Belly-Off Club Forum member with the username Determined, it's designed to foster encouragement, discipline, and accountability. "Each participant posts and tracks his goals for a 52-day period so that everyone is accountable to the other members," says Determined.9. Strike an agreement with your wife and kids
The rule: You get 1 hour to yourself every day, provided that you use it for exercise (and reciprocate the favor). So there's no pressure to do household chores, play marathon games of Monopoly, or be a doting husband (a fat, doting husband). "Since it's for your health, it's a contract they can't refuse. And that will allow you to exercise guilt-free while acting as a role model for your children," says Darren Steeves, C.S.C.S., a trainer in Canada.10. Burn a workout CD
Studies have shown that men who pedal stationary cycles while listening to their favorite music will do so longer and more intensely than men who exercise without music. So burn a disc with your favorite adrenaline-boosting songs (maybe something by Limp Bizkit or -- if you're over 40 -- Hot Tuna).11. Plan your workouts in advance
At the start of each month, schedule all of your workouts at once, and cross them off as they're completed. For an average month, you might try for a total of 16 workouts. If any are left undone at the end of the month, tack them on to the following month. And make sure you have a contingency plan for bad weather and unscheduled meetings. "You're about 40 percent more likely to work out if you have strategies to help you overcome these obstacles," says Rod Dishman, Ph.D., an exercise scientist at the University of Georgia.12. Squat first
If you have trouble finishing your weight workout, start with the exercises you dread. "You'll look forward to your favorite exercises at the end of your workout, which will encourage you to complete the entire session," says John Williams, C.S.C.S., co-owner of Spectrum Conditioning in Port Washington, New York.13. Schedule a body-composition test every 2 months
It'll provide you with a clear end date for the simple goal of losing body fat or gaining muscle. "Tangible results are the best motivator," says Tim Kuebler, C.S.C.S., a trainer in Kansas City, Missouri. Your gym probably offers the service for a small fee -- just make sure the same trainer performs the test each time.14. Don't do what you hate
"Whenever you start to dread your workout, do what appeals to you instead," says John Raglin, Ph.D., an exercise psychologist at Indiana University. If you loathe going to a gym, try working out at home. (Check the Men's Health Home Workout Bible for ideas.) If you despise the treadmill, then jump rope, lift weights, or find a basketball court. Bottom line: If you're sick of your routine, find a new one.15. Go through the motions
On days when you don't feel like working out, make the only requirement of your exercise session a single set of your favorite exercise. "It's likely that once you've started, you'll finish," says Rachel Cosgrove, C.S.C.S. If you still don't feel like being in the gym, go home. This way, you never actually stop exercising; you just have some gaps in your training log.16. Start a streak
There's nothing like a winning streak to attract fans to the ballpark. Do the same for your workout by trying to set a new record for consecutive workouts without a miss. "Every time your streak ends, strive to set a longer mark in your next attempt," says Williams.17. Make your goals attractive
"To stay motivated, frame your goals so that they drive you to achieve them," says Charles Staley, owner of Edtsecrets.com. For example, if you're a 200-pound guy, decide whether you'd rather bench "over 200 pounds," "the bar with two 45-pound plates on each side," or "your body weight." They're all different ways of saying the same thing, but one is probably more motivating to you than the others.18. See your body through her eyes
Ask your wife to make like Howard Stern and identify your most displeasing physical characteristic. "It's instant motivation," says Mejia. If she's hesitant, make a list for her -- abs, love handles, upper arms, and so on -- and have her rank them from best to worst. Make the most-hated body part your workout focus for 4 weeks, then repeat the quiz for more motivation.19. Buy a year's worth of protein
"If a guy believes that a supplement will help him achieve better results, he'll be more inclined to keep up his workouts in order to reap the full benefits and avoid wasting his money," says Kuebler. Stick with the stuff that really does help: protein and creatine, from major brands like MuscleTech, EAS, and Biotest.20. Blackmail yourself
Take a picture of yourself shirtless, holding a sign that shows your e-mail address. Then e-mail it to a trusted but sadistic friend, with the following instructions: "If I don't send you a new picture that shows serious improvement in 12 weeks, post this photo at hotornot.com and send the link to the addresses listed below...." (Include as many e-mail addresses -- especially of female acquaintances -- as possible.) "It's nasty, but extremely effective," says Alwyn Cosgrove.
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