Wednesday, March 9, 2011

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Get strong… then you can run fast!

Wednesday, March 9, 2011 11:09 AM
Add sender to Contacts
"mircea olaru"

There are still a few copies of 12 Strength Workouts for Runners
available for FREE!

Yesterday Sports Performance Bulletin announced the launch of a brand new report, Strength Training for Runners. It's nine chapters cover weight training, circuit training and the new concept of 'pre-conditioning' with easy to follow training programmes - all backed up by research from the lab.

And if you are one of the first 250 customers to reserve your copy (before it goes on worldwide sale) you can receive 12 strength training workouts specifically designed for runners, absolutely FREE!

And there are still copies of these free downloads available so click here to reserve your copy of Strength Training for Runners now to get your free gift.

You're About to Discover the 'Secret' of Becoming a Stronger, Faster and Injury-Free Runner...


And for today only, get 12 free strength training for runners workouts if you are in the first 250 customers to reserve your copy.

Dear Mircea,

Too often, strength training is ignored by the running fraternity.

After all, it's much more fun being outdoors in the fresh air, running on the road or on the track. Pumping iron or performing repetitive drills is not for them.

Ironically, however, dismissing the importance of strength training can actually result in injury – not to mention the mental aggravation (and even depression) brought about by the weeks or months of enforced inactivity that are typically needed to recover from a ligament injury or stress fracture.

By contrast, the correct approach to strength training– one that is balanced and designed specifically to reflect the needs and training and racing status of the runner – can both significantly reduce injury risk and increase performance by improving running style (and thus running economy), physical strength and speed.

Which is why my latest Peak Performance Special Report deals with this often misunderstood and overlooked issue.

Strength Training for Runners is specifically designed to boost your results on the track or road – whatever your preferred distance. Its nine chapters of up-to-date, expert and practical advice show you how to construct a 'pre-conditioning' routine, that will iron out the most common running injuries; how to improve and strengthen your running (and other) muscles in your warm ups and provide you with some great conditioning advice that will make you a stronger and faster runner.

The remaining chapters cover weight training, circuit training and plyometric training, and provide numerous, easy-to-implement examples of exercises and training programmes.

In all, you get 85 pages of expert strength training and conditioning advice that will keep you on the road... not on the physiotherapist's couch!

And right now you have a chance to steal a march on your competitors by pre-ordering your copy of this brand new report before it goes on more general release.

Whether you're an athlete or a coach, you'll find Strength Training for Runners maximises your understanding of a range of advanced strength conditioning methods.

And you can be sure every page of this brand new report is packed with high-level, practical information you can put to use right away because it's written by John Shepherd, a former international athlete who competed for Great Britain. John speaks from personal experience of elite level sports training and competition, and currently coaches elite athletes across the UK. John is also a long-standing contributor to Peak Performance and the author of 8 books, including '101 Athletic Drills for Young People' and 'The Complete Guide to Sports Training'.

Order your copy of Strength Training for Runners today, and you'll find out:

  • When's the best time to begin a 'pre-conditioning' programme (HINT: it is not the beginning of the training season)? (p. 11)
  • Which are the best exercises to 'innoculate' yourself against the most common running injuries? (p. 17)
  • Why is gender an issue not to be overlooked when planning a pre-conditioning programme? (p. 17)
  • Why is it sometimes a good idea to ditch the shoes, and run bare foot? (p. 27)
  • What are three reasons for including stretching in your training regime? (p. 33)
  • Why is it such a mistake for runners to ignore core training? (p. 39)
  • Can heavy weight training really boost the performance of an endurance runner? (pp. 56-57)
  • How stronger toes contribute to your overall running performance (p. 69)

It's essential information for athletes and their coaches – and anyone else with a serious interest in top-level running performance.

So here's a tip from me: reserve your copy TODAY, before the first printing is sold out and you have to wait for a reprint!

What's more, because you're signed up on our Peak Performance web site to receive our weekly email newsletter, I'll make sure you get Strength Training for Runners at a greatly reduced price – and with free postage & packing.

Additional Bonus Report – worth $12 (£7.35) – but only if you're quick to act!

As if all that wasn't enough, I've also arranged for the first 250 readers who reserve their copy of Strength Training for Runners to receive – within one working day of placing their order – a 25-page PDF download of strength training programmes designed SPECIFICALLY with runners in mind. (You'll find more information on this Special Bonus Report at the end of this email.)

What if Strength Training for Runners doesn't meet your needs and expectations? No problem, you can return it for a full refund within 30 days. No quibbles, no questions asked.

NB: you still get to keep your special Bonus Report. So you've nothing to lose when you take action right away.

Yours sincerely

Jonathan Pye
Publisher, Strength Training for Runners

Click here to go to our special, 42% Discount Offer. Or read on to learn more about Strength Training for Runners

'Preconditioning': how to minimise your risk of running injury

By its very nature running creates over-use injuries which usually manifest themselves in the lower limbs and back areas.

These most commonly include 'runner's knee' (illiotibial band friction syndrome), shin-splints (medial tibial stress syndrome), Achilles tendon problems and heel pain (plantar fasciitis).

Although these and other injuries are often the result of factors beyond the scope of this special report, such as running in the wrong (for your gait) or worn shoes, too great an increase in training volume, a change in regular running surface or poor biomechanics – the good news is that you can use so-called 'pre-conditioning' techniques and specific strength training exercises to reduce their incidence and keep them at bay.

Pre-conditioning or pre-training is a relatively new 'buzz' word in the world of sports training. It refers to the process of 'training to train' rather than training to compete. It can be likened to the preparatory processes followed in numerous manufacturing industries, whereby tolerances and tests are painstakingly devised for materials and structures, so that when they are finally incorporated into the product, the risks of failure is virtually nonexistent.

In Strength Training for Runners we explain how pre-conditioning works – and how you can put it to work for you. Along the way, you'll find out when to add pre-conditioning to your training and conditioning efforts (hint: it's not, as you might think, at the beginning of the training year), how to use your knowledge of how muscles work to fine-tune your pre-conditioning efforts, and what you can do to self-assess your potential for running injury.

We also identify eight exercises you can use to 'innoculate' yourself against future injury. It's worth getting the report for this information alone!

Click here to go to our special, 42% Discount Offer. Or read on to learn more about Strength Training for Runners

Drills and Conditioning Exercises to Make You Run Stronger

Putting one foot in front of the other should be simple. But if it were as easy as it sounds, we'd all be super fit runners striding purposefully around the streets and across the countryside powered by our endurance engine and benefiting from a silky smooth stride.

Sadly, that's far from the case.

So the next chapter of Strength Training for Runners focuses on running drills and specific weights exercises to improve your technique and strengthen key running muscles, thereby reducing injury potential.

In the first section of this chapter we look in detail at three crucial stages of the running cycle, and provide you with a number of drills and specific weight training exercises you can use to improve your running performance in each area.

  1. Foot strike: on foot-strike the foot normally rolls in to absorb impact forces – this is known as pronation. If the foot rolls in too far this is known as over-pronation and injuries can result. It's therefore important to have your gait checked by a suitably qualified person. Many specialist-running stores offer foot scans and such analysis and will then recommend the right shoes for you. Improving your foot-strike will however improve your running performance, so we set out a number of conditioning drills that you can do for yourself.
  2. Recovery: the recovery phase occurs when you are on one leg and moving into the next (known as the 'stance phase). Your legs will naturally flex, store energy and return this into the next stride by extending on each impact – the plyometric reaction. The hamstrings are important during the recovery phase as they contribute to lifting the leg up behind your body and then control its forward momentum once the foot moves to an in-front of the hips position, then pulls the foot back to the ground. It is at this point when the hamstring is working eccentrically (as was identified in the pre-conditioning chapter) when the majority of hamstring strains occur. These drills and exercises will improve specific hamstring strength.
  3. Leg drive: the greater the force you exert against the running surface the faster runner you will be irrespective of your chosen running distance. The 'leg drive' is crucial in this respect. This occurs when the grounded leg extends to push you forward after foot strike and ends in 'toe off' i.e. with your ankles extended. When running it is best to avoid emphasising leg drive as this can invariably lead to your hips dropping and your running style becoming a bit slow and lengthy. You'll also expend more energy. However, by performing specific leg drive enhancing exercises you can increase your propulsion and therefore your running speed.

In all, you profit from eight carefully-selected drills and exercises that will greatly improve your running style, economy, strength and speed.

Click here to go to our special, 42% Discount Offer. Or read on to learn more about Strength Training for Runners

How This 'Dynamic' Warm-Up Routine Strengthens and Maximises Running Performance

The approach to warming up for sports activities has changed dramatically in recent years. For years a typical sports warm up would involve 5-15 minutes of gentle cardiovascular exercise to raise body temperature, such as jogging, followed usually by static (held) stretching movements.

More recently, exercise physiologists have challenged the physical value of a warm up; it has been suggested that in real terms there is little actual value to it. However, for an athlete from any sport to enter a competitive or training situation without prior preparation seems inconceivable.

The rationale behind the running specific warm up is at least a much stronger one, when compared with the older traditional warm up format. As a runner you might think that a gentle jog before commencing your faster run is all that is needed. Yes, you could probably get away with this, however by not warming up more extensively you are missing out on a prime opportunity to strengthen your running muscles and perform drills and exercises that will boost your performance over time and reduce injury.

What a running-specific warm up does is:

  1. Raise body temperature - this process will 'switch on' numerous physiological processes that make subsequent vigorous exercise more effective and safer;
  2. Fire up the neuromuscular system to unleash physiologically heightened performance (of which more later and particular relevant to sprinters);
  3. Put you in the right frame of mind to get the best from your body (known to sports psychologists as being in the 'zone of optimal functioning' or simply 'in the zone');
  4. Improve sport specific range of movement (SSROM) due to decreases in viscous resistance (muscles literally become more stretchy);
  5. Increase oxygen utilisation in muscles, as haemoglobin release is facilitated at higher body temperatures;

So in the next chapter of Strength Training for Runners we take you through a number of short, running-specific warm-up drills – including several that you can perform bare foot in order to condition the 26 bones, 33 joints and 100+ muscles, tendons and ligaments that collectively make up the human foot!

We also address the contentious issue of stretching – before or after exercise, active or passive? We explain all...

Click here to go to our special, 42% Discount Offer. Or read on to learn more about Strength Training for Runners

Sprint Drills That Improve Your Endurance-Running Speed

Believe it or not, the faster your top speed, the easier it will be for you to maintain a slower pace.

We know this because there have been various examples of sports science research that indicate that the fastest 'endurance' runners over 40m are also the fastest over their normal event distance, yes even 10k runners and marathoners.

Because it is essential that you not neglect speed and sprinting as a strength developer for your running, whatever your chosen event, we devote a whole chapter of Strength Training for Runners to this crucial performance-enhancing issue.

Just adding one of these carefully-selected sprinting workouts to your existing training and conditioning efforts could radically transform your performance this year!

NB: It is important that you are in the right frame of mind before you sprint or do faster track and roadwork sessions. If you're not, then you won't get the maximum benefits from your workouts. That's why track sprinters (100m, 200m, 400m and hurdles) perform specific drills to 'turn up' their neuromuscular system. They know the importance of being in the right state of physical and crucially mental readiness to perform at 100% output.

Only a few repetitions (4-6) of these exercises should be performed prior to competitions, or workouts where flat out or near to top running speeds are required. They should form part of the later stage of the dynamic warm up, when the body is 'ready' for intense movements.

Click here to go to our special, 42% Discount Offer. Or read on to learn more about Strength Training for Runners

Building Greater Core Strength in Runners

Although you might not appreciate it, your core is crucial for running. Because it transmits the forces generated by your limbs, if your core is not suitably conditioned it will reduce your running efficiency. Conversely, a strong core will also protect you against injury.

Sit-ups and crunches, although providing a valuable function when core training, are less effective as more static (isometric) exercises that target the deeper abdominal muscles, such as the transversus obliques.

So in Strength Training for Runners we delve deep into the issue of core training. And along the way we detail how to get the most out of seven selected core strength exercises.

They'll make you a far more efficient, more competitive runner.

Click here to go to our special, 42% Discount Offer. Or read on to learn more about Strength Training for Runners

Weight Training for Runners: how to get the best return on your efforts

Runners often neglect weight training, preferring to put in the miles on the road, track or country, rather than push out reps in the weights room. However, weight training can be very beneficial to the runner.

Here's why. In order to get better at running distance you need to improve the efficiency of your heart and lungs to pump blood around your body. Over time your heart will be able to pump more oxygenated blood ('stroke volume') at decreased effort ('heart rate'). Consequentially your VO2 max and your lactate threshold will improve – the former refers to the maximum amount of oxygen your body can process and the latter to the maximum pace you can sustain aerobically. What is perhaps less well-known that your muscles and specifically their muscle fibres will also respond and adapt and this is where the 'debate' over the value of weight training for endurance running starts.

Endurance training will target your slow twitch muscle fibres. These are known as, Type1 or 'red' fibres. They are responsible for pre-longed muscular action – they're the ones you want to proliferate if you are training for a marathon for example. Steady-state aerobic running will increase their numbers and their ability to process oxygen (oxygen is the fuel, that ignites the chemical reactions within the muscle to produce constant muscular contractions).

Weight training and in particular heavier weight training using loads in excess of 60% of 1 Rep maximums will target fast twitch fibre. There are two types of these 'white' fibres, intermediate fast twitch ('Type IIa') and fast twitch ('Type IIb'). Twitch or more specifically 'twitch rate' refers to the contraction speed of the specific muscle fibre. Fast twitch fibres have a twitch rate three times greater than slow twitch fibres – specifically 30-70 twitches per second. It is argued that training for strength and power using weight training and endurance methods at the same time can be counter-productive i.e. the potential to increase the power producing capability of a muscle/muscle group through lifting weights is literally cancelled out by the endurance training.

This is known as the 'interference effect' and has led to many coaches and runners eschewing weight training.

While it is certainly the case that few research studies indicate a direct benefit to weight training for the endurance runner (or endurance athlete) in terms of specific enhancement of running endurance performance, what we might call the 'secondary' benefits are much less disputable.

The key argument here is in terms of injury avoidance and improvement in running technique. Weight training (and other resistance training methods, such as body weight exercises) will strengthen soft tissue (muscles, ligaments and tendons) and make them less prone to strain. They'll also increase your co-ordination and balance. And all this will make you a faster, stronger and less injury-prone runner.

NB: the two weight training workouts we set out in this chapter are specifically designed to target the key muscles used in running accordingly, and all the exercises we feature emphasise the legs and core. (Unless you are a sprint athlete there is much less of a need to develop arm power.)

Click here to go to our special, 42% Discount Offer. Or read on to learn more about Strength Training for Runners

Plyometric Training: how to add more power to your stride

Whether you run at a sprint or marathon pace you need power.

And one of the best ways of developing this most precious commodity is through plyometric (jumping) training. That's because the more dynamic your legs become the more power they will be able to supply for each and every stride, whether it be for the 40-45 odd strides that a male sprinter takes to complete the 100m or the 40 000 odd required for a 4 hour marathon. The increased dynamic ability of your legs will increase your stride length and decrease your ground contact times.

Plyometrics are based on the fact that a concentric (shortening) muscular contraction is much stronger if it immediately follows an eccentric (lengthening) contraction of the same muscle. It's a bit like stretching out a coiled spring to its fullest extent and then letting it go. Immense levels of energy will be released in a split second as the spring recoils. Plyometric exercises develop this recoil or more technically the 'stretch/reflex' capacity of muscles. With regular exposure to this training stimulus muscle fibre will be able to store more elastic energy and be able to transfer more quickly and powerfully from the eccentric to the concentric phase. Thus you'll develop a more powerful stride.

Plyometrics is strong medicine, however. So when it comes to selecting the best plyometric exercises for you, you should consider your running distance and training experience, your level of pre-conditioning and your ability to pick up what can be complex skills.

Previous injuries also need to be factored in.

Single leg exercises are more complex and more stressful than double leg exercises. Compare squat jumps to alternate leg bounding ('steps') over 20m. The complexity and speed component of the latter is significantly greater than the former. It's highly unlikely that even a moderately conditioned runner would be able to perform the bounding drill without 'collapsing'.

So always err on the side of caution when selecting plyometric exercises and always progress gradually and underestimate what you think you can achieve.

In Strength Training for Runners you'll find a very useful table that both ranks plyometric exercises via their intensity level (i.e. the stresses they place on the body) – and show you exactly how to incorporate these exercises into your all-year-round training and conditioning plan.

NB: It should be noted that in this instance intensity does not mean 'less beneficial'. Less stressful on the body exercises, such as side-side jumps are a very effective power developer, as are more intense depth jumps.

Click here to go to our special, 42% Discount Offer. Or read on to learn more about Strength Training for Runners

Circuit Training for a Winning Performance

Circuit training provides a highly relevant method for developing running strength. Correctly done, it can develop local muscular endurance, running power, improve running technique and develop aerobic and anaerobic fitness and protect against injury.

But there's more to circuit training that perhaps meets the eye. So we devote a full chapter to this core training technique.

For example, there are numerous ways to design a circuit. Circuit style circuits are easier at least when starting a circuit training programme compared to In series circuits. This is because the former method allows for the muscle/muscles being worked greater recovery before they are worked specifically again. This is because you go through the circuit (and the other exercises) before returning to it, to perform it again

Aerobic circuit training is perhaps the toughest of all the options for the runners as it can tax all energy systems – aerobic, anaerobic, and develop lactate tolerance, VO2 max and local muscular endurance. Lactate is a chemical produced in the body at all times, its levels increase with increased exercise intensity. At a point the rate of its production will exceed the rate of its clearance and re-use for energy production – it's also at this point that its molecular structure changes and it turns into lactic acid. Circuit training can increase muscles' lactate usage and increase their ability to process this chemical, before it becomes lactic. (VO2max refers to the maximum amount of oxygen the body can process and local muscular endurance to the ability of a muscle to sustain repeated muscular contractions under conditions of fatigue.)

In the circuits that we feature in Strength Training for Runners, we provide a number of alternative progression options are provided. These will help you develop your circuit workouts, so that you increase your fitness over a period of time. Exercise descriptions are provided for exercises which you may be less familiar with.

Details of your pre-publication discount offer – PLUS your BONUS REPORT

As a registered member of our Peak Performance web site, you qualify for a copy of Strength Training for Runners at a special 42% discount.

Place your order today and you pay just $34.99 (£21.50) instead of the full price of $59.99 (£37).

And, as if this wasn't enough, I've also arranged for you to receive a copy of Strength Workouts for Runners– a Bonus Report containing 12 strength training programmes specially designed for runners.

This Bonus Report has been uniquely written for us at Peak Performance by one of the UK's leading exponents of strength training for athletes, Brendan Chaplin, who has worked with athletes at a number of different levels, from recreational to Olympians. Brendan is currently the head of Strength and Conditioning for Leeds Met Carnegie as well as the conditioner for Caged Steel MMA Fight-Team. His private clients include champion sprinters, triathletes and marathon runners. He previously worked as a strength and conditioning coach for Huddersfield Giants Rugby League, the English Institute of Sport, Durham University and British Tennis (the Lawn Tennis Association).

Brendan is an accredited strength and conditioning coach through the United Kingdom Strength and Conditioning Association (UKSCA), he also holds the CSCS qualification through the National Strength and Conditioning Association

So whether you're a 100m sprinter or a distance athlete, a beginner or an advanced runner, you'll find plenty in this Bonus Report to make you stronger and faster – and keep you injury free: body weight exercises, endurance sessions, sprint strength, lower and upper body workouts for beginner, intermediate and advanced runners.

Your copy of Strength Workouts for Runners has a cover price of $12 (£7.35) and will be emailed to your preferred email address (it's a PDF format document) as soon as you've completed ordering your copy of Strength Training for Runners.

Strength Training for Runners is one of a series of special reports from Peak Performance, the sports science newsletter. This practical work book is not available elsewhere.

Order your copy today and receive the following additional benefits:

  • Advance, postage-free delivery: We will immediately despatch your hard-copy special report, ensuring you receive your copy weeks before it goes on world-wide sale.
  • A $25.00 (£15.50) saving: the special price of Strength Training for Runners is a full US$25 (£15.50) less than the official cover price. You pay just $34.99 (£21.50), instead of the normal price of $59.99 (£37).
  • Our Unconditional Money-back Guarantee: if, for any reason, you decide Strength Training for Runners doesn't deliver what we promise, just let us know. We'll refund your money in full, immediately and without question.

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"Se intorc Cocorii...?" [postat pt 'ai nostrii cocori'....]

<[in dezbatere:'tempoul de inaintare = tempoul de realizat in timpul intoarcerilor', aviz amatorilor !]

Ranking the Olympic Comebacks -- February 28, 2011

Column by John Lohn, Swimming World senior writer

NEW YORK, New York, February 28.
PABLO Morales. Dara Torres. Most recently, Geoff Huegill.
These are just a few athletes who have made successful comebacks in the pool after stepping away from the sport of swimming. As you are most likely aware, there have been a spate of comebacks recently, and even more rumors of individuals regaining the racing itch. This week's column will take a look at those chasing glory once again and the chances they'll find success.
Since it's a day after the Academy Awards, we'll go with a movie-rating scale for the comebacks. Four stars means big things to come. One star? Not so much. Let's hear your comments on the comeback crew. Ian Thorpe: The rumors of his return had swirled for years, but never contained any substance until recently. Now that Thorpe is back in the water and focused on competing at the 2012 Olympics in London, his reuniting with the water is the premier comeback in the sport. This is what many fans of the sport wanted to see. The Thorpedo, a five-time Olympic gold medalist, is going about his return in a different way than is typical. Rather than train in his homeland and benefit from the vast resources available in Australia, Thorpe has ventured to the United Arab Emirates, and will work in greater solitude than what is available in his home nation. Thorpe has indicated his focus will be on the 100 and 200 freestyles during this second chapter of his career, which means likely meetings with Michael Phelps and Ryan Lochte over the longer distance. Thorpe has never been a pure sprinter, and there isn't reason to believe he can be a major factor on that stage.

Comeback Potential:
2.5 out of 4 stars.

Laure Manaudou:
The 2004 Olympic champion in the 400 freestyle, Manaudou is now a mom and residing in the United States, where her beau, Fred Bousquet, trains under Brett Hawke. Manaudou is an incredible talent, her track record providing all the proof anyone needs. While it is not locked in yet, it sure looks like she'll make a run at another Olympiad. If Manaudou puts in the necessary workload with that crew down at Auburn University, she has a good chance of making noise once again in the middle-distance events. Why? Well, she's only 24 and there's a sense she can battle it out with the likes of rival Federica Pellegrini, along with Rebecca Adlington and Katie Hoff, just to name a few.

Comeback Potential:
3 out of 4 stars.

Libby Trickett:
The Australian wasn't away from the sport for too long and, therefore, hasn't had to climb as tall a mountain as her returning counterparts. With the techsuit era gone, a stretch that allowed her rivals to narrow the gap Trickett created, she could again become one of the world's elite sprinters. We might even see her in relay duty at the World Champs in Shanghai this summer, provided she performs admirably at a special time trial.

Comeback Potential: 4 out of 4 stars.

Ed Moses: A comeback for the 2000 Olympic silver medalist in the 100 breaststroke would have been better to see a few years ago. Moses has been known for his intensive dryland core work and quickly rose up the world rankings in the late 1990s and into the early 2000s. Although it will be more difficult to surge again as a 30-year-old, at least he knows it can be done. Another thing on the side of Moses is the fact that the United States is not overly impressive in the breaststroke at the moment. That said, maybe he can get it together and work his way into the mix in time for the 2012 Olympic Trials in Omaha. It will be an extremely difficult task. Comeback Potential: 2 out of 4 stars. Michael Klim: Not long after Ian Thorpe made his announcement, Klim made it known he would also give the sport another shot. The star of the 1998 World Champs in Perth and the leadoff swimmer (world-record time) for the Australian team that won gold in the 400 free relay at the 2000 Olympics, Klim is an all-time. As for this comeback, even he admits it will be a longshot. We agree.

Comeback Potential:
1 out of 4 stars. As many have read,

Ian Crocker and Brendan Hansen have also been in the water at their former stomping grounds, the University of Texas. As of now, nothing official has come out of those camps. So, for the former world-record holders, their current grades are incomplete.

Follow Swimming World Senior Writer John Lohn on Twitter: @JohnLohn

Reaction Time Comments
Reaction Time responses do not necessarily reflect the views or opinions
of Swimming World Magazine or

Reaction Time is provided as a service to our readers.

February 28, 2011 I agree with all ratings but L. Manadou´s: I think she is 4 out of 4 stars! And I have said so somewhere else and got criticized a lot..
Well, time will tell.
Submitted by: nadador
February 28, 2011 Jury is still very much out on Manadou, but I saw some pictures of her from a meet the other day, and she looks as RIPPED as could see her 12-pack through her t-shirt! She certainly passes the eyeball test of being an elite athlete already!
Submitted by: GigEmAggies
February 28, 2011 Manadou all the way!
Submitted by: paddles
February 28, 2011 I agree Ian Thorpe's comeback is a big ask – and that 100 Freestyle was not his best event – but let's not forget he did win an Olympic Bronze medal in the event at Athens (was there a bigger sprinting stage at the time?) – and who could forget his incredible final leg in the men's 4x100 Freestyle Relay Final at the Sydney 2000 Olympics (where I think he had only just turned 16 years old) – so although perhaps not a "pure sprinter", he was by any normal measure one of the best sprinters of his era – and rather than training in the UAE, it would appear this is just a brief stopover on his way to the Swiss national training centre at Locarno, where he will be prepared by Alex Popov's coach, Gennadi Touretski – so Ian's prospects might not be quite as grim as you suggest – still, 2.5 stars is probably a fair assessment.
Submitted by: hsnamf
February 28, 2011 Thorpe's 2.5 stars is a fair assessment. had he made his comeback a year ago, it would have been 5/4 stars!
I can't wait for the manadou-pellegrini duel in the 200 free.
I think trickett's 4/4 stars is a bit too generous. she will find the competition tougher this time with kromowdjojo and steffen.
Submitted by: aswimfan
March 1, 2011 I think Thorpe's rating of 2.5 is a bit low I would go for a 3 at least. As for the opinions that his sprinting ability is suspect, remember when he won bronze in the 100 in 2004 he was primarily training for the 200 and 400's which he won as well. The 100 being a bonus event and he won a bonus medal there! The point I'm making is that with specific focus and speed and race pace training for the 100 he could well improve on his previous best in that event. Also remember he has been back in the water since last September so his fitness level is considerably higher than might be assumed on the date of his announced comeback.
I believe he will make an impact and could well final in London. A medal in the 200 a distinct possibility and probably top six finish in the 100. Relay medals also up for grabs but probably not that easy due to the current depth and quality of at least 3 other national teams ie USA, France and Russia.
Ed Moses is definitely an unknown comeback prospect. A recent interview on Swimming World TV Ed could be seen to be "boasting" that no one beats him in training! Rather a strange statement to make since he has been retired so long. If he can back up the over confidence with a commitment to prove that he can't be beaten then don't count him out.

Submitted by: scotswim
March 1, 2011 If we are grading on the Academy Awards scale, then I give Thopedo the Oscar just for the DRAMA he is creating in that Olympic 200 free final. Phelps v Beiderman v Lochte v Thope v Park v Angel v Russian guys... The storylines are endless!
Submitted by: miws
Reaction Time responses do not necessarily reflect the views or opinions
of Swimming World Magazine or

Efectul placebo .....

deschide , click aici

Efectul placebo (o explicaţie video)

Scris de
Marţi, 15 Februarie 2011 18:35

Cei mai mulţi dintre d-voastră aţi auzit de efectul placebo. Pentru cei care nu sunt siguri, amintim că este vorba vorba despre efectul benefic (ori nociv) pe care o substanţă (ori o metodă medicală) o are asupra stării de sănătate ori asupra modului în care se simte o persoană, deşi nu există niciun element activ al respectivei substanţe ori metode.

Pentru mai multe detalii despre efectul placebo, citiţi şi articolele noastre mai vechi:
Întrebări esenţiale - ce nu ştim încă (2)
Puterile nebănuite ale efectului nocebo
Efectul Placebo urmărit în acţiune în zona coloanei vertebrale.

În videoclipul de mai sus puteţi viziona o scurtă introducere în subiect, la obiect şi, credem noi, lămuritoare, realizată de Daniel Keogh, despre efectul placebo şi despre curioasa natură a minţii umane. Videoclipul este în limba engleză, dar imaginile sunt grăitoare de cele mai multe ori.

Detoxifierea de primavara

Detoxifierea de primavara

Detoxifierea organismului reprezinta un proces deosebit de benefic atat pentru fizic, cat si pentru minte, ajutand la eliminarea toxinelor exo si endogene, imbunatatirea metabolismului, cresterea imunitatii, reglarea tranzitului intestinal si mentinerea unui bun tonus fizic si psihic.

Este ideal sa efectuam acest proces la fiecare schimbare de anotimp. In acest sens, detoxifierea de primavara este absolut necesara, deoarece pe parcursul iernii, organismul nostru a fost supus unui stres suplimentar: conditii meteo nefavorabile, alimentatie cu multe proteine si grasimi animale, in dauna unei alimentatii „vii” – legume si fructe proaspete, miscare in aer liber si activitate fizica mult diminuata.

Este timpul ca, odata cu venirea primaverii, sa modificam substantial alimentatia, care trebuie sa se bazeze in primul rand pe legume si verdeturi proaspete, specifice acestui anotimp. Fructele proaspete trebuie consumate ca atare sau sub forma de sucuri. Zaharul trebuie sa fie inlocuit cu miere de albine (1-2 lingurite/zi). Recomand consumul moderat de cereale integrale, seminte (neprajite), alune (neprajite

Detoxifierea poate reduce incidenta de aparitie a numeroase probleme de sanatate, cum ar fi oboseala cronica, imunitatea scazuta, alergiile, durerile de cap, scaderea capacitatii de concentrare sau mancarimile pielii. Dietele care contribuie la „curatarea” organismului nu includ decat mancare organica si apa minerala sau filtrata.

Exemple de astfel de alimente:
- Sucurile de fructe sau legume;
- Supele de legume;
- Legumele fierte (cum ar fi: broccoli, spanacul, conopida sau morcovii);
- Cerealele;
- Leguminoasele;
- Orezul brun;
- Branza de vaci;
- Iaurtul bio;
- Pestele;
- Carnea de pui.

Nu conteaza cantitatea ingerata din aceste alimente, poate fi vorba despre oricat de mult sau de putin. Multe persoane incearca, odata ce initiaza o dieta de detoxifiere, sa si scada in greutate, motiv pentru care isi injumatatesc portiile zilnice de mancare. In timpul dietei de detoxifiere este necesar sa se bea cat mai multa apa minerala sau apa filtrata pentru a ajuta organismul sa dizolve si sa elimine toxinele prin rinichi si glandele sudoripare. Ca si regula generala, se recomanda consumul a 2 - 3 litri de apa pe zi si exercitii fizice din abundenta, pentru a stimula transpiratia.

Ce anume trebuie evitat
Efectul dietei de detoxifiere se datoreaza nu numai alimentelor pe care le contine, ci si celor pe care le exclude. Se recomanda evitarea consumului de sare de bucatarie, cafeina, aditivi, indulcitori artificiali,alcool si zahar, toate acestea reprezentand potentiale toxine ce pot afecta functionarea organismului.

Cuprins articol

  1. Dieta detoxifianta
  2. Alimentele organice
  3. Suplimentele alimentare de detoxifiere a organismului
  4. Suplimentele nutritive
  5. Plantele adaptogene

Alimentele organice

Introducerea in alimentatie a mancarurilor organice este esentiala pentru toti cei care opteaza pentru o dieta de detoxifiere a organismului. Fructele si legumele non - organice sunt special concepute pentru a fi asemanatoare ca marime si culoare si pentru a rezista cat mai mult in galantare. Aceste calitati se obtin cu ajutorul pesticidelor, ierbicidelor, promotorilor de crestere si al fertilizatorilor.

Aceste chimicale se utilizeaza in mod regulat inca din stadiile initiale ale culturilor, pe tot parcursul ciclului de crestere a plantelor. Se estimeaza ca pe parcursul unui an prin intermediul mancarii non - organice se introduc in organism circa 6 kg de substante chimice din categoriile anterior amintite, la care se adauga edulcorantii, conservantii, cerurile si aditivii alimentari. In momentul de fata nu se cunosc cu exactitate efectele pe care aceste substante le au, pe termen lung, asupra sanatatii noastre. Agentiile de protectie a mediului considera ca cea mai mare parte a acestor substante au un potential cancerigen redutabil.

Suplimentele alimentare de detoxifiere a organismului

Exista numeroase suplimente alimentare utilizate pentru a ajuta procesul de detoxifiere.
Cele mai utilizate sunt:
- Antioxidantii (cum ar fi vitaminele A, C, E si seleniul mineral);
- Protectoarele hepatice (de exemplu glutationul necesar protectiei hepatocitelor, extractul de Artichoke (Cynara scolymnus) cu rol de subtiere a bilei si stimulator al functiei biliare, s.a.);
- Adjuvantii functiei renale (de exemplu extractul de dandelion, care are actiune diuretica);
- Adjuvantii functiei intestinale (suplimentele ce contin lactobacili, care ajuta flora intestinala sau extractele de aloe vera sau psyllium care combat constipatia)

Suplimentele nutritive

Dupa ce programul de detoxifiere a demarat, cam la o saptamana, se pot adauga suplimentele nutritive. Acestea nu trebuie introduse in alimentatie decat dupa ce cura a inceput, intr-un mod similar cu introducerea de ulei in motorul masinii, dupa consumarea celui existent.

Astfel, organismul se poate fortifia cu:
- Suplimente de vitamine si minerale, pentru a se asigura doza zilnica recomandata (DZR- optimul unor cantitati de substante necesare bunei functionari a organismului);
- Acizi grasi esentiali ( de exemplu uleiuri de peste cu omega 3 sau uleiuri de primula);
Se recomanda si utilizarea de suplimente pe baza de alge cu clorofila (de exemplu spirulina sau clorela) care au atat un rol nutritiv cat si de legare a toxinelor din intestin, grabind eliminarea lor din organism. Suplimentele alimentare trebuie utilizate pe tot parcursul curei de detoxifiere.

Plantele adaptogene

Pentru a se asigura un echilibru al organismului se pot utiliza plante adaptogene precum ginsengul coreean sau cel siberian; acestea ajuta organismul sa se adapteze la noua dieta. Aceste plante sunt utile mai ales daca persoana care urmeaza dieta tocmai a traversat o perioada stresanta.

Se recomanda ca dieta de detoxifiere sa fie urmata timp de doua saptamani inainte sa se adauge alte alimente. Dupa terminarea dietei, este indicat sa se adopte un stil de viata care sa limiteze aportul de toxine. Dieta ce succede perioada de detoxifiere trebuie sa fie cat mai sanatoasa si sa contina cereale integrale, legume si leguminoase, carne alba, peste si cat mai putin zahar, sare, cafeina sau alcool.,1_69399_ANcPw0MAAWb3TXdUKgGO5R2nAUM,1_68769_AI8Pw0MAAYSNTXdTtgydeVglagk,1_67409_ALMPw0MAAPCKTXdEUAy3uSSXBfc,1_64042_AMUPw0MAAIEBTXcOBQ0flA5IqnU,1_63355_ALMPw0MAABM2TXcJSQa2AhfP%2FsY,1_62709_ANEPw0MAAJ4xTXcChgvUE3bOzK8,1_66111_AK0Pw0MAAMG9TXcT4g8MDEnEBAk,1_60445_AJUPw0MAAD%2FhTXbeTAGYnCxtBk8,1_59760_AMsPw0MAAA0%2FTXbbygX%2BP2Sd0iM,1_59170_AIkPw0MAAL8LTXbaqQA4JTIa%2FA4,&sort=date&order=down&startMid=0&.jsrand=8929976

Detoxifierea este primul pas spre sanatate

SECOM te ajuta sa il faci

Detoxifierea este procesul de neutralizare, transformare si eliminare a toxinelor din organism. Toxina poate fi orice substanta care are efect negativ asupra organismului. Multe dintre aceste toxine provin din alimentatie, administrarea de medicamente si atmosfera. Chiar si corpul, si bacteriile din intestine produc toxine. In interiorul organismului, grasimile, in special cele oxidate si colesterolul, radicalii liberi si alte molecule daunatoare actioneaza ca si toxine. Digestia inceata, disfunctiile colonului, activitatea deficitara a ficatului, slaba eliminare prin intermediul rinichilor, tractului respirator si pielii duc la toxicitate crescuta in organism.

Incarcarea organismului cu substante nocive determina anumite dezechilibre ale organelor care pot duce pana la imbolnavirea acestora, simptomele aparute fiind: oboseala, scaderea capacitatii de concentrare si memorare, migrene, iritabilitate, functionarea deficitara a tractului digestiv, durerile osteo-articulare, afectiuni dermatologice, imunitate scazuta, cresterea in greutate, predispozitie la raceli frecvente.

Pentru a evita aparitia acestor simptome si agravarea lor SECOM va recomanda
Thisiylin Mineral Cleansing Kit - o alternativa eficienta pentru o cura de detoxifiere. Este un produs 100% natural, complex, cu o formula perfect echilibrata pentru detoxifierea intregului organism in trei faze, pe o durata de 15 zile.
Iti poti imbunatati sanatatea lucrand cu propriul organism in procesul natural de regenerare. Inainte ca organismul sa poata reface tesuturi si organe sanatoase trebuie sa fie curatat de toxine. Daca nu este detoxifiat procesul natural de refacere al organismului va fi coplesit. Chiar si atunci cand alimentatia este naturala, daca organismul este supraincarcat cu toxine nu se vor obtine cele mai bune rezultate. Este important ca fiecare program de imbunatatire a sanatatii sa inceapa cu un program de detoxifiere. Administrarea periodica a unei cure de detoxifiere face minuni pentru sanatatea noastra!

Beneficiile detoxifierii sunt imbunatatirea aspectului pielii, cresterea nivelului de energie, imbunatatirea digestiei, cresterea rezistentei sistemului imunitar si per total o stare de mai buna dispozitie - toate pentru o sanatate mult imbunatatita si durabila.

Asadar, alegeti garantia calitatii, pentru a va imbunatati sanatatea si pentru a fi mereu plini de viata!
SECOM activeaza pe piata de produse parafarmaceutice, segmentul de suplimente alimentare si este unic importator a 9 branduri de produse naturale care acopera o gama larga de afectiuni.

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