Are Chemical Imbalances All in Our Heads?

It sounds a bit like the start of a science-fiction novel: chemical imbalances are nothing more than a figment of our imagination. But could it be true? In a piece she recently wrote for the BBC, Joanna Moncrieff of the University College, London states that it very well could be the case. She proposes that psychiatric drugs do not actually work by correcting chemical and balances in the brain, but rather place individuals into drug-induced states which simply mask feelings, hence rendering them it difficult for the individual to experience the symptoms of the illness. In other words, the only reason that an individual appears to react to the use of an antidepressant, for example, is because the drug itself is chemically altering the body, as opposed to actually correcting the hypothesized imbalances.

In her article she writes, “magazines, newspapers, patient’s organizations and Internet sites of all kinds publicize the idea that conditions like depression, anxiety, schizophrenia, and bipolar disorder can be treated by drugs that help to rectify an underlying brain problem… just like a diabetic needs to take insulin. The problem is, there is little justification for this view.” Most importantly, she points out that until the 1950s mental health workers used antidepressants and psychoactive drugs primarily for sedative purposes, dulling the senses to symptoms of depression, mania and anxiety without actually addressing the underlying cause. In many ways, this type of approach is analogous to over-the-counter drugs used for the common cold which alleviate symptoms such as sore throats and congestion without actually affecting the virus itself.

Somewhat archaic, this view was eventually replaced with the concept that depression and other types of mental health conditions resulted from some form of chemical imbalance in the brain that could be corrected with a simple pill. The problem? The transformation was not based upon compelling evidence, at least according to Moncrieff.

She notes that “drugs used in psychiatry are psychoactive drugs, such as alcohol and cannabis. They affect everyone regardless of whether they have a mental disorder or not.” Antipsychotics, for example simply mute a person's emotions and thought processes, reducing the effects of psychosis merely as a side effect of the sedative action. Anti-anxiety drugs work on the central nervous system in the same manner as alcohol. As Moncrieff suggests, “if you told people that we have no idea what is going on in their brain, but that they could take a drug that would make them feel different and might suppress their thoughts and feelings, then many people might choose to avoid taking drugs if they could. People need to make up their own minds.”

While just an opinion piece, her evidence is fairly compelling, and she writes with conviction as to the absence of conclusive studies. It certainly is food for thought-if most drugs used in the psychiatric field do not actually combat the underlying issue, but simply work in a similar fashion to over-the-counter drugs, merely dulling the senses of an individual to the symptoms, are we really doing ourselves a favor. While admittedly more work is involved, would it not be better, at least in certain instances, to pursue the root cause to eradicate same?

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The Role of Motivation and Mindset in Fitness

In the aftermath of the holiday season, large numbers of people purchase gym memberships. The extra holiday pounds many accrue over a few days of inactivity and excessive food consumption often acting as powerful motivators to get fit; a leaner body beckons. The difficulty, as many know, is sustaining the motivation. The fall off rate in gym attendance is tremendous, even with those who have paid for a full year’s membership. The key, then, is to find effective ways of perpetuating one’s motivation.

Motivation’s Evil Twin: Demotivation
Demotivation is easily explained; if gym attendance takes place after work, individuals often feel too tired to make the effort, putting it off until an ever elusive ‘tomorrow.’ Exactly the same argument is applicable to early morning or even mid-afternoon attendance – busy work routines do appear to siphon one’s energy. And add to this the fact that results inevitably take time to be observed, and the chorus of demotivating voices whispering in one’s head become ever more audible.

Exercise: The Cure for Tiredness
The good, if somewhat counterintuitive news though, is that it is the nature and direction of one’s beliefs rather than the amount of energy that one feels one has available that determines whether exercise routines are maintained. Exercise, far from depleting energy and vitality, actively regenerates both; it is inactivity which contributes to fatigue and exercise which combats it. Vigorous exercise also flushes the cardiovascular system of accumulations of stress-related cortisols; attending the gym does not add to stress but rather significantly diminishes it. So, how can one challenge the thought and behavior patterns that lead directly to an easy chair in front of the TV instead of a rowing machine at the gym?

The Determination Muscle
The most important ‘muscle’ to work on is a mental one: determination. And one way of keeping this muscle in good working order is to drop unrealistic expectations. It is inevitable that regular exercisers will hit a plateau, where they appear to be working out vigorously but are neither losing weight nor developing significant visible muscle definition. There is no easy way around this; like the famous ‘wall’ that athletes encounter during marathons, it has to be worked through rather than succumbed to. A degree of benevolent obstinacy is necessary to counter those siren-like inner voices advising one to throw in the towel.

The Paper Coach
On occasions, committing thoughts to paper can be exceptionally helpful. Compiling a list of all the reasons why exercise can be of benefit is not simply a ‘paper’ exercise. It can help focus one’s motivation, and keep the goal in view. If the aim is to feel healthier and more vigorous, and to look leaner and more defined, pin it to the side of the refrigerator and look at it every day. Disliking one’s current physical condition and shape, while it can become exaggerated and harmful if taken too far, can also powerfully spur individuals on to reach their goal. The plateau has to confronted, and keeping the goals in view will help in the struggle.

The Couch Potato’s Enemy: Exercise Companions
Finding an accomplice can also sustain commitment; if an ‘exercise buddy’ attends workouts as well, it would be letting him or her, as well as oneself, down to decide not to show up at an appointed time. An exercise companion can also supply the words of encouragement needed to drown out the inner temptations to ‘give it all a break this evening’; and this is a role that can be reciprocated. Strong, mutually empowering friendships can be built in this fashion, as well.

The benevolent obstinacy described above can clearly be fortified with the help of an obstinacy accomplice. But the obstinacy itself is likely to take on a life of its own after a certain period, especially as the plateau starts to come to an end and one begins to see signs or real, new progress. When this starts to happen, it becomes appreciably easier to go to the gym on a cold wet morning, or resist the temptation to eat fatty foods just because friends are doing so. The goals which were written on that sheet of paper are beginning to become more securely internalized at this point, finally acting as sources of motivation.
Expect Obstacles in the Path
It is also important to develop a new relationship to setbacks. Life is littered with contingencies; all manner of unexpected snags and obstacles can and will clutter the path ahead. It is as well to be prepared for this, to ‘take it in one’s stride’ as it were, even though one’s stride will almost certainly not be in the form of the neat upward line one had been imagining. There will be occasions when unwanted weight mysteriously returns, or another plateau makes its unwelcome presence felt. These are not personal failures so much as inevitabilities and one’s inner obstinacy coach needs to be fully aware of their likelihood. Again, the temptation to ‘take a rest’ will emerge; yielding to it will almost certainly not result in a temporary respite but a full retreat, accompanied by self-recrimination and unnecessary disillusionment. If one has survived the first plateau, others can be overcome, too. It’s just sensible to expect them from time to time.

Reward and Variety
One means of keeping a ‘feel good factor’ alive in times of exercise struggle is to develop the habit of rewarding oneself for keeping up with the program. A small, inexpensive treat (preferably not comprised of processed foods, such as healthy, albeit small amounts of raw or lightly processed dark chocolate) to keep spirits buoyant can be a sensible and helpful strategy.

While it can simplify matters to continually practice habitual exercise routines, constant repetition can also become exceptionally boring. Varying the routine on a regular basis can introduce a degree of enlivening freshness to the workout and help sustain that ever-threatened motivation.

Prepare Meals in Advance
A simple but all-too-easily overlooked issue is eating; for the exercise to bring one’s goals to reality, healthy eating is an essential component and this requires a certain measure of forethought and planning. There is always a temptation to yield to hunger by the shortest possible route and reach out for fast food; to counteract this tendency, prepare meals well in advance, in suitable portions, so that all that is necessary is reheating.

A New Mindset
Eating well, developing the art of benevolent ‘self-obstinacy coaching’, and driving through plateaus and setbacks will cumulatively become a new mindset, a new habit of living, bringing the healthier lifestyle and physique one had hitherto only dreamt of, in its wake.

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The Benefits of Plyometrics

Plyometrics

Plyometrics is a unique way of exercising that is specifically designed as a way for an athlete to produce extremely fast, extremely powerful movements. It is also an excellent way to improve the function of the nervous system. The training generally involves movement in which the muscle is “loaded” and then contracted in rapid sequence using the strength, elasticity, and innervations of the muscle and surrounding tissue to perform specifically desired tasks such as jumping higher, running faster, throwing farther, or hitting harder, depending upon the athlete. It is especially popular as a form of training for runners and jumpers.

The overall training involves a regimen in which the athlete performs a series of plyometric movements that toughen the tissue and train the nerve cells so that they will stimulate specific patterns of muscle contraction. This allows the muscle to generate an extremely powerful contraction in a short timeframe, with a general contraction involving a rapid muscle lengthening movement called the eccentric phase. This is followed by a short resting phase known as the amortization phase, which in turn is followed by an explosive shortening movement called the concentric phase. This relies upon the myostatic reflex, which is the automatic contraction of muscles when their stretch nerve receptors are stimulated. It does not necessarily increase an athlete's maximum strength; rather, it trains the nerves, muscles and tendons to increase their power output.

Plyometrics can be seen in many types of competitive sports. Basketball players rely upon plyometric training in order to be able to perform the well-beloved slam dunk, while rowers use the technique as a way of training for those moments when a burst of additional energy can mean the difference between winning and losing. Runners and jumpers are the most likely to use plyometrics, especially in short distance sprints and high/long jump competitions. Power counts when it comes to world-class sports, and the only way to develop the power necessary to win is to use plyometric training as part of a regular fitness routine.

The Physics

The power in a muscle is determined by how long it takes for the muscle to convert strength into speed. This ability allows for athletic movements beyond what sheer strength would normally allow.

The physics behind plyometrics training shows how an athlete with particularly strong legs could may perform a free weight squat with an extremely heavy weight over a long period of time, while a weaker athlete would generate a smaller amount of force over a shorter amount of time. The lower maximum force output might be lower for a plyometrically trained athlete, so he would be unable to squat for as long a period, but his training would allow him to reduce the amount of time necessary to reach the maximum force output, which results in more power from each contraction of the muscles.

For this to happen, the muscle must undergo what is known as a concentric contraction. The plyometric technique relies upon the knowledge that there is a maximum amount of force which any given muscle can concentrically contract, but if the muscle is lengthened while in the eccentric contraction phase just prior to the contraction, it will produce greater force due to the buildup of elastic energy. Imagine a slingshot being pulled back and then released, and you have an idea of how plyometrics works. Since the energy dissipates extremely quickly, the contraction must rapidly follow the eccentric stretch, referred to as the stretch shortening cycle. Since plyometric exercises require the tendons to stretch, rips can occur if there is overtraining. This is why physical trainers stress that plyometric exercise should only be undertaken by athletes in peak physical condition.

How to Train

Pre-conditioning is a must, with many professionals recommending that the athlete be able to half-squat at least one and a half times their body weight; while this might sound like an excessive requirement, it does provide insight into how stressful and intense the workout can be. As with any training, an athlete should begin with low intensity drills before progressing to the more intense, since incremental progress is key to avoiding injury.

Athletes undertaking plyometric training should be actively involved in some sort of weight training program. Larger, stronger muscles will be able to generate greater force through plyometrics, and the stronger the muscles and tendons are prior to undertaking plyometric training, the less prone they will be to strains and pulls. As far as selecting the proper plyometric moves, the athlete must consider the specific sport or event that they are involved in, as well as their age, level of pre-conditioning, and the ability to undertake what is considered by many to be a complex skill.

Training should never be performed on a hard surface. The preferred surface is a gym mat, with the athlete in question wearing well-cushioned shoes. A sprung floor will also suffice. Never exercise on concrete or any sort of solid surface. The reason is that drills such as hold jumps and eccentric drops require the athlete to drop, hop, and hold. The father of plyometric research, Soviet sports scientist Yuri Verhoshansky, would sometimes have his subjects performing depth jumps from over six feet in the air, which is extreme to say the least. In any event, plyometric training should be undertaken only by professional athletes with prior conditioning and under the watchful guidance of a professional trainer.

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The Science Behind Great Abdominals

If you had a penny for every advertisement promising great abdominals, you would be very wealthy indeed. In fact, you would never have to worry about your abdominal muscles because you could literally pay another person to worry about them for you. But until that day comes, attainment of toned abdominal muscle remains a goal for many as a sign of youth, vitality, and sexuality.

The Role of Cortisol

'Men's Fitness', inundated with pleas from readers, decided to set the record straight about the complex but manageable process behind obtaining the coveted six-pack. First and most importantly, they decry any notions of quick fixes. Rather, the article notes that it takes dedication, time and a sensible diet of nourishing food, as well as the right exercises following a precise methodology.

Bodybuilding is a combination of weight loss and muscle development; however, to actually see the muscle definition, the overlying fat must first be eliminated. The best way to accomplish this objective is not only by consuming fewer calories than are required by the body, but also through a workout that involves the entire body, not simply the midriff. It is also imperative not lift weights or perform a strenuous workout every day. Another rule of thumb is to limit workouts to an hour or less.

Over an hour into a heavy workout of weightlifting, the body begins to secrete cortisol, the so-called ‘stress hormone'. Cortisol is the hormone that causes the fight or flight reflex; however, an influx of excessive cortisol causes the body to begin to break down muscles.

What About Crunches?

Crunches, although excellent for toning muscles in the abdominal region, in and of themselves burn few calories. According to a study at the University of Virginia, one would have to do 250,000 crunches simply to burn just one pound of fat.

Fat is burned when a hormone called epinephrine is secreted into the body. A specific type of fat, triglycerides, are burned by an enzyme called lipase. Lipase ceases to be active when a person sits, as discovered in a recent medical study ('Sitting time and mortality from all causes, cardiovascular disease, and cancer' (Katzmarzyk, P.T., et al.; 2009)). Interestingly, crunches and sit-ups are traditionally performed in a seated position.

Core Fitness

The abdominal muscles comprise a portion of an area termed by trainers as 'the core', which stretches from shoulders to hips. To tone abs with traditional abdominal exercises, a better option would be to target the entire core by performing crunches or sit-ups on an exercise ball (sometimes called a Swiss ball) to force the body to balance the muscles while performing the exercises, thus burning more calories and toning the wider muscle group including the abdominals. Additionally, such exercises should ideally be accompanied by lower back exercises to reduce the chance of injury caused by the all too common strong abdominal and weak back muscles.

Naturally, all these exercises will be for naught if a healthy diet is not followed. Bodybuilders tend to eat vast quantities of protein for the simple reason that protein helps to build muscle. However, it is essential to understand that not all forms of protein are equally healthy or beneficial for the body: unprocessed lean proteins, high-quality protein powders or meal replacement powders are key. The equation is simple, though substantial discipline is required to follow through: the right protein and the right exercises lead to award-winning abdominals.

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The Importance of Heart Rate for Cyclists

Heart Rate

Our heart rate can be described as the number of heartbeats per unit of time, most commonly referred to as beats per minute. Our BPM can actually vary depending upon our body’s need for oxygen, which is why during sleep our heart rate slows because our bodies naturally require less oxygen while in sleeping mode, but during exercise the direct opposite occurs, with our heartbeat increasing dramatically as a direct result of the necessary oxygen required for the body to function at a higher level. Medical professionals measure heart rate to assist in the diagnosis of certain medical conditions, but it can also be used by athletes or any individual who is interested in determining the maximum efficiency that can be gained from a training routine.

Everyone has a target heart rate, which can be defined as the desired range of your heart rate during an aerobic exercise. This is the heart rate that enables your heart and lungs to receive the most benefit from the workout. Heart rate monitors measure the constant pulse of an individual, and can help to understand the exercise physiology behind the regulation of your heart rate. Heart rate monitors are an exceptionally important tool - they assist individuals to develop a proper pacing strategy during training, and for athletes, monitor interval training prior to a competition, as well as avoid the costly mistake of overtraining.

Heart Rate Training

Once you have purchased a heart rate monitor, the easiest way to start training using your heart rate as a method of guidance is to understand how to use the monitor. It is advisable to consult a specialist who will use specialized equipment to determine your maximum heart rate as well as advise as to various training zones within which to work for the purposes of optimizing your workout.

Training Routines

A training routine is a vital component to any athlete's performance expectations. It is especially important for cyclists as they began to prepare for the racing season—understanding when to begin the training cycle and how hard to push during each cycle - can mean the difference between performing at peak levels, or overtraining with the potential for injury or underperformance during competitions or races. Many riders overcompensate by overworking their bodies during the wrong periods of time. One of the most common mistakes is for cyclists to over train during October to December, which can actually increase the risk of illness because by pushing the body during these months, one can lower immunity levels. With so many different colds and flu viruses circulating during the winter months, one can actually become more susceptible to contracting an illness. In addition, working against the seasons can prove to be detrimental due to the chronobiology of most individuals, wherein the winter months proving difficult to maintain a rigid training regimen due to the reduced light and heat.

One of the tried-and-true methods was developed by Joe Beer, a cycling coach who is also a five-time Ironman participant. This method examines three “zones” of training throughout the year. Zone 1 is designed to work at 60-80% of the maximum heart rate and focuses upon endurance, while Zone 2 focuses upon raising the heart rate to just above 80% of its maximum capacity, and finally the goal of Zone 3 is to increase the heart rate above 85% of the maximum heart rate of the given individual. The timing of each zone is crucial, just as the heart rate percentage is important to each zone. According to Beer, the most beneficial gains are obtained from January to May, slowly building up through Zone 1 to Zone 2, then eventually reaching Zone 3 in July or August, and finally slowly moving back into Zone 1 for optimal heart rates and conditioning for the racing months. By training your heart and monitoring your heart rate during each different Zone, over time you will achieve your own personal best!

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The Importance of Rotational Power

Rotational Power

Part of achieving a perfect balance in terms of physical strength and health is the aspect of training your core muscles to be as strong and flexible as possible. The core muscles are the muscles of your trunk, which not only protect the spine but also directly affect the power and flexibility of every other muscle in your body. Core muscles are fundamental for the balance of power, as well as for the overall balance of the body. This is why cross training is considered to be such an important aspect of every athlete’s workout routine, regardless of their chosen sport. If you ever look at a cyclist, for example, they have a toned core and upper body. This is because their core muscles directly contribute to their degree of control over their posture, as well as control over the bike itself. In addition, runners will have a strong core and upper body because posture and strength of the core directly relates to the efficiency of the body in burning energy.

Every athlete relies upon his core rotational muscles to perform activities, regardless of the given sport. Discus throwers rely on their rotational muscles. Formula One race drivers rely on their core muscles. Runners, cyclists, swimmers, footballers, basketball players, they all rely on core rotational strength to perform their tasks. Any sort of turning, throwing, kicking, or hitting relies upon the core muscles of the body, and it is crucial for these areas to be as strong as possible to maximize the transference of power from the rotational muscles to the limbs that are being used for the sport. For example, a tennis serve relies upon not only the strength of the forearm and shoulders, but since the shoulders connect to the core muscles, that serve directly relies upon the ability of the athlete in question to draw upon the hidden force stored away in his or her rotational core.

The Basics

It is often assumed by individuals that any athlete traveling at a great speed in a straight line will be able to perform at the same level of speed in any direction. This is a false assumption. If an athlete lacks rotational power to make snap changes in direction, he will no longer be moving at peak speeds or performing at optimal performance levels. For example, a study published in the September 1997 issue of the Sport Med Journal looked at 36 different male athletes who were tested on a 30m straight sprint, but then given six changes of direction tests, with the latter involving two to five tangent runs at various angles. The tests took place both before and after a six-week training period. What the researchers discovered was that straight-line sprint training improved the performance of straight-line sprinting, but the increased speed did nothing for their ability to make dramatic turns. In fact, the research showed that the more complex the change of direction, the less transference of energy occurred. Meanwhile, the change of direction training which focused upon strengthening the core rotational muscles gave a boost to those athletes who had practiced, with no impact whatsoever on their speed. This research supports the manner in which coaches in sports such as tennis and football train their athletes by requiring them to perform a variety of rotating exercises to increase the strength of their core, because being fast in a straight line is not sufficient to win.

Developing greater strength through resistance training is considered a fundamental aspect of any training regimen, with every performer factoring it into their conditioning routines. Strength directly results in higher levels of performance in sports or competitions, but incorporating rotational exercises into a routine can sometimes be a bit challenging as most popular sports conditioning exercises rely purely upon weight training, which fails to reflect the power generated by rotational sports movements. For example, performing a squat has little to do with hitting a tennis ball, throwing the football, or sinking a basket from the three-point line.

One sport that relies primarily upon rotational strength is baseball. The strength of an athlete's core directly affects how hard they can hit a ball, and research has shown that developing the required muscles for the sport is impossible through weight training alone, so the question raised is: which resistance training methods are best employed to enhance the rotational power of an individual's core?

The Training

According to former world javelin record holder Tom Petranoff, under-speed training is key to rotational power development. “The key to any training is to train smart, to train slow, and get the technique correct before you add more weight for resistance.” This principal is something that is used more commonly in Europe than in America, with many European trainers believing that it is crucial for the technique to be mastered before any additional resistance is added. When studying a golf swing, it is obvious how important this principal becomes, because even if one has exceptionally strong shoulders and forearms to drive the ball down the range, if the necessary core strength is lacking, it will be difficult if not impossible to propel the ball in a smooth, controlled application of power. Either the ball will be wildly off the mark, or it will be under hit, thus not travel as far as should be the case.

Resistance exercises and plyometric drills are considered to be one of the easiest ways to increase rotational strength. Simple exercises such twisting with a medicine ball can help. Using a small medicine ball placed between your legs, hold your arms out at shoulder height, then began making small hops while rotating your knees to each side to land at an angle, alternating left to right. The greater the angle of rotation, the more stress is placed upon the oblique muscles, thus strengthening these key core muscles. There are a variety of exercises to increase the rotational core, discussed in various articles and resources on this site.

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