PHYSICAL FITNESS ACTIVITIES

Frederick C. Hatfield, Ph.D. International Sports Sciences Association

Introduction
There is a mountain of misinformation available in fitness magazines and (especially) the Internet pertaining to weight loss, fitness and sports training. When someone makes the commitment to train, and then seeks information on how to begin, they are almost always overwhelmed and confused. Thats why I made the decision to launch drsquat.com several years ago. I maintain my sincere hope that my teaching, writing and the drsquat.com Q&A forum has contributed significantly to dispelling much of the nonsense being passed off as expert advice. The many thousands of visits to drsquat.com each month bears witness to the belief that it has done just that. To further demystify training and nutritional science, and to encourage safe and responsible conditioning techniques in sports training and fitness activities, I decided to provide visitors to drsquat.com with vital e-booklets, free to Gold Members of drsquat.com. I have written scores so far, and the work continues. To date, almost every sport and fitness activity on earth is listed at drsquat.com. If your sport or activity is not listed let us know! The missing e-booklet will be available within a month. Guaranteed! This conditioning and nutrition e-booklet for fitness activities contains information vital to improving anyones fitness. Certainly, given any level of skill or genetic advantage, a stronger person is going to move more efficiently in any given activity. Certainly, careful attention to ones eating habits and the prudent use of state-of-the-art nutritional supplements is going to improve anyones energy level, their ability to focus and their recovery capabilities. Just as certainly, if youre one of the millions of avid fitness enthusiasts in the world, your level of enjoyment at participating in your chosen activity(ies) at a higher level is going to improve with your increased strength and energy!

Meet Dr. Fred Hatfield

Currently President and co-founder of the International Sports Sciences Association (ISSA), Dr. Hatfield (aka "Dr. Squat") won the world championships three times in the sport of powerlifting, and along the way broke over 30 world records, including a competitive squat with 1014 pounds at a bodyweight of 255 pounds (more weight than anyone in history had ever lifted in competition). Former positions include an assistant professorship at the University of Wisconsin (Madison) and Senior Vice President and Director of Research & Development for
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Weider Health & Fitness, Inc. Dr. Hatfield was honored by Southern Connecticut State University when they presented him the 1991 Alumni Citation Award. He has written over 60 books and hundreds of articles in the general areas of sports training, fitness, bodybuilding and nutrition. In addition to serving three times as the national coach of the U.S. Powerlifting Team, he has been coach and training consultant to several world-ranked and professional athletes as well as sports governing bodies and professional sports teams worldwide.

Disclaimer
This e-booklet is informational only. The data and information contained herein are based upon information from various published as well as unpublished sources and merely represents training, health and nutrition literature and practice as summarized by the authors and editors. The publisher of this e-booklet makes no warranties, expressed or implied, regarding the currency, completeness or scientific accuracy of this information, nor does it warrant the fitness of the information for any particular purpose. The information is not intended for use in connection with the sale of any product. Any claims or presentations regarding any specific products or brand names are strictly the responsibility of the product owners or manufacturers. This summary of information from unpublished sources, books, research journals and articles is not intended to replace the advice or attention of health care professionals. It is not intended to direct their behavior or replace their independent professional judgment. If you have a problem with your health, or before you embark on any health, fitness or sports training programs, seek clearance from a qualified health care professional.

Copyright 2001 Fred Hatfield. All rights reserved. No part of this information may be reproduced or utilized in any form or by any means, electronic or mechanical, including photocopying, recording, distributing, or by any information storage or retrieval system, without permission in writing from the author. Inquiries should be addressed to DrSquat.com Webmaster, 6006 Eldorado Drive, Tampa, FL 33615, USA. If you would like to offer these e-booklets on your site please contact DrSquat.com Webmaster at the address above or via e-mail at ebooks@drsquat.com. For complete information on all Dr. Squats e-booklets, products, programs and more valuable information available to help you get stronger, faster, healthier, lose fat or train for your sport, visit www.drsquat.com.

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PHYSICAL FITNESS ACTIVITIES

Fred Hatfield, Ph.D.

Feel free to print out the pages of your e-book. The information is copyrighted, so you can't share the information without getting our permission first, but you may keep it for your own use.

Table Of Contents Bookmark this page!

Introduction Meet Dr. Fred Hatfield Disclaimer Where Your Energy Comes From Activities And Their Approximate Hourly Caloric Cost For Different Body Weights Here Is A Quick Refresher On The Energy Sources That Your Muscles Use In Order To Contract Where Your Calories Should Come From What To Eat Explosive (ATP/CP) Activities Supplementing Your Diet Stamina With Strength (Glycolytic) Activities Supplementing Your Diet Endurance (Aerobic) Activities Supplementing Your Diet Training Tips For Fitness Weight Training Exercises Concluding Comments

Many, many people play sports for fitness and fun only. To these people, fitness is the objective rather than winning. Sure, its fun to win, but thats human nature. To yet another large group of fitness buffs, there are several activities which, while not sport in the organized sense of the word, nonetheless resemble sport movements or activities. In these instances, there is no winning or losing because there is no opponent. Except yourself. This sort of Intrinsic competition is good, and its as gratifying to beat your own personal best as it is to beat an opponent. The point is, what constitutes fitness for one person isnt necessarily fitness for another. Laborers need a different level of fitness than do office secretaries because the

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demands of their lifestyles are different. Coaches need not be as fit as the athletes they train, generals neednt be as fit as the soldiers they command, and older adults (past middle-age) require a different set of standards for lifestyle fitness than do younger adults. Regardless of what your lifestyle fitness demands are, doing what it takes to achieve a high level of fitness demands careful nutritional support. Here is a list of factors to consider when youre matching your nutrition to your training needs: You must have high quality protein several times a day (eat every 2-3 hours) in order to effectively recover and repair damaged muscle tissue; Fitness enthusiasts engaged in explosive or high intensity activities cannot eat very much fat because it is not an efficient source of energy for their high intensity training (which is almost exclusively anaerobic in nature) -- fat calories are going to get stored because they cant be used for your energy needs; If youre engaged primarily in endurance activities, you can get away with eating more fat because you spend a lot of time in the aerobic pathway of muscle energetics, which uses fat. But even then, you should keep the fat calories down a bit if you are training aerobically for under a half hour. Remember, fat isnt used for energy until after about 20-30 minutes of aerobic activity. Until then, energy comes from carbohydrates. A carefully measured supply of high quality carbohydrates several times throughout the day will ensure that your body is getting all the energy it requires, while the protein will ensure that muscle repair takes place; The carbohydrates in your pre-workout meal should be comprised of low glycemic index carbohydrates (the kind that converts to blood sugar very slowly, to ensure that your training intensity doesnt wane, and to ensure that lean tissue isnt cannibalized for energy); Your aim is to support recovery and repair as speedily and efficiently as possible withoutrepeatWITHOUT putting on any fat! These facts make nutrition as critical as your fitness training. You MUST do it right! The metabolicenergydemands of each type of fitness activity are different, and the source of calories that fuels the energy must also be different. The table below shows the range of fitness activities typically pursued (except for specific sports activities, of course). Note that there is a gradual shift to the right in energy sources as the distances increase.

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Where Your Energy Comes From

Activity Explosive (% ATP/CP)
0

Mid-Distance (% Glycogen)
0

Endurance (% Oxygen)
100

Walking, Jogging Or Cycling Long, Slow Distances Traditional Weight Loss Activities With An Aerobic Orientation (E.G., Aerobic Dance, Step Aerobics) Activities With A Stamina Or Mid-Distance Orientation, Such As Intense Spinning Classes Activities With A CrossTraining Orientation Weight Training (Muscle Mass) Fat Loss Programs For Those Who Understand That Active, Normal Muscles Burn More Calories Than Smaller, Unused Muscles Activities With A Highly Intense Or Explosive Orientation Miscellaneous Sports And Fitness Activities: Skate Boarding Scuba Diving Surfing Tug-O-War Arm/Wrist Wrestling Balooning Billiards/Pool Cheerleading Croquet Fencing (Foil, Epee, Sabre) Frisbee Hang Gliding Horseshoes Parachuting Soaring Table Tennis (Ping Pong) Twirling Water Skiing

0 10

0 30

100 60

20

60

20

34

33

33

60 40

40 50

0 10

90

10

80 50 30 60 90 90 80 100 100 90 100 60 90 90 80 100 100 70

15 30 50 30 10 10 20 0 0 10 0 40 10 10 20 0 0 20

5 20 10 10 0 0 0 0 0 0 0 0 0 0 0 0 0 10

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Where Your Energy Comes From

Activity Explosive (% ATP/CP) Mid-Distance (% Glycogen) Endurance (% Oxygen)

Wheelchair Sports Basketball Road Races (Speed) Road Races (Endurance) Tennis 40 80 10 80 40 20 40 20 20 0 50 0

Aerobic exercises which involve running or power-walking specific distances, and other prolonged fitness activities such as stair stepping, aerobics classes, exercycling or treadmill training for a specific length of time are listed below.

Where Your Energy Comes From

Activity Explosive (% ATP/CP)
5 5 0 0 0 0

Mid-Distance (% Glycogen)
50 40 25 10 5 0

Endurance (% Oxygen)
45 60 75 90 95 100

1 Mile Run (6-9 Minutes Of Exercise) 1 Mile Power Walk (9-12 Minutes Of Exercise) 5 Mile Power Walk (70-90 Minutes Of Exercise) 5 Mile Run (50-70 Minutes Of Exercise) 10 Mile Run (90-120 Minutes Of Exercise) Marathon Run (3-4 Hours Of Exercise)

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Activities And Their Approximate Hourly Caloric Cost For Different Body Weights
(Men Top Number / Women Bottom Number) 100 125 150 175 200 225 250 If You Weigh...
Sleeping M F Resting awake (BEE) 48 44 66 66 76 69 85 77 95 86 104 94 104 94 118 106 145 130 145 130 172 155 172 155 172 155 199 180 64 58 80 76 99 89 117 105 136 122 154 139 154 139 168 151 195 176 195 176 222 200 222 200 222 200 249 224 76 70 95 82 123 111 150 135 177 159 204 184 204 184 218 196 245 221 245 221 272 245 272 245 272 245 299 269 87 79 109 96 146 131 182 164 218 196 254 229 254 229 268 241 295 266 295 266 322 290 322 290 322 290 349 314 98 89 123 106 169 152 214 193 259 233 304 274 304 274 318 286 345 311 345 311 372 335 372 335 372 335 399 359 110 99 138 116 191 172 246 221 300 270 354 319 354 319 368 331 395 356 395 356 422 380 422 380 422 380 449 404 122 110 152 126 215 194 278 250 341 307 404 367 404 367 418 376 445 401 445 401 472 425 472 425 472 425 499 449 275 300

133 120 166 136 238 214 310 279 382 344 454 409 454 409 468 421 505 455 505 455 522 470 522 470 522 470 549 494

145 131 181 146 262 241 343 309 424 382 504 454 504 454 518 466 545 491 545 491 572 515 572 515 572 515 599 539

Sitting

Driving

Playing Piano

Light Aerobics

Walking 2.5 Mph

Gardening

Golf

Lawn Mowing

Light Calisthenics

Light Weight Training

House Cleaning

Walking 3.75 Mph

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Swimming 2.5 Mph

199 180 240 216 247 222 294 265 342 308 376 338 444 400 444 400 512 461 512 461 560 504 580 522

249 224 290 261 297 267 344 310 392 353 426 383 494 445 494 445 562 506 562 506 610 549 630 567

299 269 340 306 347 312 394 355 442 398 476 428 544 490 544 490 612 551 612 551 660 594 680 612

349 314 390 351 397 357 444 400 492 443 526 473 594 535 594 535 662 596 662 596 710 639 730 711

399 359 440 396 447 402 494 445 542 479 576 518 644 580 644 580 712 641 712 641 760 684 780 702

449 404 490 441 497 447 544 490 592 534 626 563 694 624 694 624 762 686 762 686 810 729 830 747

499 449 540 486 547 492 594 535 642 578 676 608 744 670 744 670 812 731 812 731 860 774 880 792

549 494 590 531 597 537 644 580 692 623 726 653 794 715 794 715 862 776 862 776 910 819 910 819

599 539 640 576 647 582 694 625 742 668 776 698 844 760 844 760 912 821 912 821 960 864 960 864

Medium Aerobics

Badminton

Wood Chopping

Med. Weight Training

Slow Jogging

Heavy Calisthenics

Heavy Aerobics

Heavy Wt. Training

Medium Jogging

Cycling 13 Mph

Fast Jogging

Before you engage in an hour of the above activities, be sure to eat the recommended ratios of fats, protein and carbohydrates to support that activity to a maximum degree. The caloric expenditures listed are for people with about a 20 percent body fat level. The smaller your muscles are, the fewer calories youll burn; the bigger your muscles are, the more calories youll burn. But remember that strenuous exercises with weights (including, but not limited to, dumbbells and barbells, Nautilus-type machines, your own body weight, and other forms of resistance exercises) is the best way to reverse the effects of disuse on your muscles (i.e., increase their size), thereby increasing your metabolic rate. This will result in far more calories being burned all day longeven at night while youre sleeping.

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Here Is A Quick Refresher On The Energy Sources That Your Muscles Use In Order To Contract
ATP/CP Glycogen Short-term energy for explosive strength output Medium-term energy (stamina) from your muscles stored sugar for activities requiring near-maximum exertion over and over Long-term energy for endurance activities

Oxygen

The energy demands of each type of activity must correspond to your nutritional intake (both diet and supplements). So, for example, explosive exercise regimen requiring great limit strength must be supported by a greater ratio of protein for muscle repair and growth. On the other hand, aerobic activities require more calories that supply ample and easily accessed energy. This simple logic is reflected in the table below. It shows how to manipulate your calorie sources to match the energy demands of your specific training regimen.

Where Your Calories Should Come From

The Approximate Percentage Of Fat, Protein And Carbohydrates That The Calories In Each Of Your 5-6 Daily Meals Should Consist Of.

Explosive
% Fat 10 % Protein 35 % Carbs 55 % Fat 12

Stamina
% Protein 28 % Carbs 60 % Fat 15

Endurance
% Protein 20 % Carbs 65

What To Eat
Fat has about 9 calories per gram, while protein and carbohydrates have only about 4 calories per gram. So, if you were into body building and fat loss, for example (primarily a glycolytic activity), itd look like this: If you needed 3000 calories to support your fat loss and bodybuilding efforts, for example, youd be getting 360 calories from fat (12 percent of your daily calories), 840 calories from protein (28 percent), and the remaining 1800 calories from carbohydrates (60 percent). Of course, these calories are divided by the number of times you eat each day (5 or 6 times).

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For explosive activities or for aerobic activities, the percentages would be a bit different than those given in the example above. For a detailed discussion of performance nutrition guidelines, read the article on zigzag dieting, or purchase the book by Dan Gastelu and myself entitled Dynamic Nutrition both at www.drsquat.com.

Explosive (ATP/CP) Activities

Explosiveness training of the type uengaged in by weightlifters, powerlifters, or sprinters only uses ATP and CP for producing the energy needed. Here are a few pointers on nutrition if explosive activities are your cup of tea: Carbohydrates provide the major energy source for short-term activities. Complex carbohydrates provide for the best source of glycogen because they are the ones that most effectively refill the glycogen stores in your muscles and liver. In addition these carbohydrates elevate your blood sugar to levels sufficient for additional bouts of intense training and help to refill glycogen stores when they dwindle. When either your stores energy falls drastically or a build-up of lactic acid occurs, temporary muscular fatigue will be experienced. If you fail to refill glycogen stores prior to your next workout, it is possible that a breakdown of muscle protein for energy can ensue. That is why it is important for you to have adequate carbohydrates in your diet along with protein. Prior to your training sessions, it is wise to consume foods with a low glycemic index for sustained blood sugar levels. This allows you to train more intensely without fatigue hindering your explosiveness. You should attempt to stimulate the storage of glycogen in your muscles while promoting repair and growth of muscle tissue and inhibiting fat build-up on your body. This can be done by following these suggestions: 1. Train anaerobically on a regular basis. Through intense training you stimulate increased storage of muscle and liver glycogen. This permits additional levels of energy for greater workloads. 2. Consume five meals each day. This will keep your blood sugar levels stable throughout your day, and allows your muscles to have available protein whenever they need it.

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3. Do not consume large amounts of fat. Large amounts of fat in your diet will undoubtedly add to your bodyfat and cause mineral loss through frequent urination. 4. Consume low glycemic index foods about 1 hour before your activity. This practice provides for sustained blood sugar levels. 5. Consume adequate amounts of water. Not only does this reduce your chances of dehydration but for every gram of glycogen that is stored within your muscle, three grams of water is stored along with it. And being dehydrated can mean weaker muscle contractions. 6. So as not to become deficient in any nutrients lost due to sweating or training itself, a multi-vitamin/mineral is highly recommended.

Supplementing Your Diet

By far more important than any known nutritional supplements to your sports career are the micro- and macronutrientsreal food. Still more important yet is that you learn how to integrate all of the technologies available to you in your quest for fitness. That most certainly should include supplements: AntioxidantsSubstances that protect against free-radicals, highly unstable molecular fragments unleashed by strenuous exercise, chemicals, polluted air, and other factors, that can cause extensive damage to the body. Free radicals are involved in emphysema, wrinkled skin, cancer, blood clots, damage to cellular components and DNA, as well as muscle pains, cramps, and fatigue, and a host of other ailments and diseases normally associated with ageing. Free-radical scavengers (another term for antioxidants) include vitamins A, C, E, selenium, zinc, many different botanical preparations such as Maria thistle, pycnogenol and nordihydroguairetic acid (NDGA from chapparal), glutathione, and others. Branched chain amino acids (BCAAs) -- Leucine, isoleucine and valine comprise an overwhelming majority of the aminos your body needs for more rapid and complete recovery, repair and growth resulting from adaptive exercise stress. They must be taken in the right ratio (2:1:1 respectively). L-glutamine -- Lymphocytes and other white blood cells, front-line fighters in the immune system, are strongly dependent on glutamine. Glutamine also helps memory and concentration, and aids in neutralizing the catabolic effects of cortisol which is released upon strenuous exercise. In combination with vitamin B-6,

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glutamic acid is converted to L-glutamine in the liver, scavenging ammonia in the process. Ammonia is a toxic byproduct of amino acid breakdown. Creatine MonohydrateCreatine monohydrate has been clinically used in improving plasma creatine concentrations by as much as 50 percent. Research shows this substance to be effective in improving training intensity and recovery. It is able to pass through the gut wall and into the bloodstream intact, and upon entering the muscle cells, is converted into creatine phosphate (CP).

Stamina With Strength (Glycolytic) Activities

For the types of activities that take a combination of stamina and strength, such as middistance running and swimming, high intensity bodybuilding and most court sports activities, you must break down stored sugar (glycogen) inside your muscles to produce the energy you need. Here are a few pointers on nutrition for the stamina needed to compete in thesee kinds of activities: Carbohydrates provide the major energy source for short-term training. Complex carbohydrates provide for the best source of glycogen because they are the ones that most effectively refill the glycogen stores in your muscles and liver. In addition these carbohydrates elevate your blood sugar to levels sufficient for additional bouts of intense training and help to refill glycogen stores when they dwindle. When either your stores energy falls drastically or a build-up of lactic acid occurs, temporary muscular fatigue will be experienced. If you fail to refill glycogen stores prior to your next workout, it is possible that a breakdown of muscle protein for energy can ensue. That is why it is important for you to have adequate carbohydrates in their diet along with protein. Prior to your training sessions, it is wise to consume foods with a low glycemic index for sustained blood sugar levels. This allows you to train more intensely for longer periods. You should attempt to stimulate the storage of glycogen in your muscles while promoting repair and growth of muscle tissue and inhibiting fat build-up on your body. This can be done by following these suggestions: 1. Train against the anaerobic threshold (to exhaustion) on a regular basis. Through intense, exhausting training you stimulate increased storage of muscle and liver glycogen. This permits additional levels of energy for greater workloads.

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2. Consume five meals each day. This will keep your blood sugar levels stable throughout your day, and allows your muscles to have available protein whenever they need it. 3. Do not consume large amounts of fat. Large amounts of fat in your diet will undoubtedly add to your bodyfat and cause mineral loss through frequent urination. 4. Consume low glycemic index foods 1 or 2 hours before your activity. This practice provides for sustained blood sugar levels. 5. Consume adequate amounts of water. Not only does this reduce your chances of dehydration but for every gram of glycogen that is stored within your muscle, three grams of water is stored along with it. And being dehydrated can mean weaker muscle contractions and bring on fatigue quicker. 6. So as not to become deficient in any nutrients lost due to sweating or training itself, a multi-vitamin/mineral is highly recommended.

Supplementing Your Diet

By far more important than any known nutritional supplements to your sports career are the micro- and macronutrientsreal food. Still more important yet is that you learn how to integrate all of the technologies available to you in your quest for fitness. That most certainly should include supplements: AntioxidantsSubstances that protect against free-radicals, highly unstable molecular fragments unleashed by strenuous exercise, chemicals, polluted air, and other factors, that can cause extensive damage to the body. Free radicals are involved in emphysema, wrinkled skin, cancer, blood clots, damage to cellular components and DNA, as well as muscle pains, cramps, and fatigue, and a host of other ailments and diseases normally associated with ageing. Free-radical scavengers (another term for antioxidants) include vitamins A, C, E, selenium, zinc, many different botanical preparations such as Maria thistle, pycnogenol and nordihydroguairetic acid (NDGA from chapparal), glutathione, and others. Branched chain amino acids (BCAAs) -- Leucine, isoleucine and valine comprise an overwhelming majority of the aminos your body needs for more rapid and complete recovery, repair and growth resulting from adaptive exercise stress. They must be taken in the right ratio (2:1:1 respectively). InosineInosine is a naturally occurring compound found in the body that contributes to strong heart muscle contraction and blood flow in the coronary

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arteries. As a supplement taken before and during workouts, it stimulates enzyme activity in both cardiac and skeletal muscle cells for improved regeneration of ATP. What this means in training terms is that youll be able to get a rep or two more out of yourself in each set. It means that youll be able to do your wind sprints with greater stamina. Better workouts equals better gains. L-carnitine -- A natural substance found in muscle tissue that helps release stored bodyfat (triglycerides) into the bloodstream for use in cellular energy production. Taken as a supplement, this nutritional factor may increase energy levels for longterm aerobic activity. Creatine MonohydrateCreatine monohydrate has been clinically used in improving plasma creatine concentrations by as much as 50 percent. Research shows this substance to be effective in improving training intensity and recovery. It is able to pass through the gut wall and into the bloodstream intact, and upon entering the muscle cells, is converted into creatine phosphate (CP).

Endurance (Aerobic) Activities

Long distance swimming, doing aerobics for over 20 minutes and other endurance types of activities require that you deliver large quantities of oxygen to your working muscles and heart in order to produce the energy you need. Here are a few pointers on nutrition for the endurance needed to compete in long distance events orr activities: The source of energy that you use during aerobic exercise depends on the duration and intensity of your activity. For instance, within 1 to two hours of endurance training, the glycogen content of your muscles and liver can become depleted. At this time, you might experience what is known as hitting the wall, a condition sparked by very low blood sugar levels. Although somewhat easy to deplete your carbohydrate stores it is quite impossible to deplete your fat stores. But, fat cannot be used as energy unless some carbohydrates are present in your muscle cells and liver. Therefore, it is not likely that youll be able to rely on fat for energy when glycogen stores are completely drained. This is particularly important for people doing aerobics for the express purpose of buring fat calories (to lose weight). You must consume a diet that allows you to spare glycogen use, so fat can be used as a main source of fuel. This can be accomplished by adhering to the following practices:

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1. Regularly train for endurance. By participating in long-term aerobic activity, you will be capable of storing two-times the amount of glycogen as an inactive person. You will also have the capabilities of storing 1 times more intramuscular fat as an inactive person. This permits you to have available to your working muscles, more carbohydrate-based fuel along with increased burning of fat for energy. 2. Eat five meals a day. This sustains your blood sugar levels at an even level for longer periods. 3. Do not fat-load. Fat-loading was thought to be of benefit to endurance athletes in order to promote fat-based energy. But problems persist with this practiceyou will be faced with increased urination which can cause loss of minerals essential to healthy heart action. 4. Do not consume carbohydrates 1 to two hours before an endurance activity. The ingestion of carbohydrates reduce your chances of mobilization and use of free fatty acids as energy. This will result in your using glycogen stores for energy and force you to fatigue sooner. 5. Consume carbohydrates during aerobic activities. Because exercise Lowers the release of insulin into your bloodstream, the consumption of carbohydrates spares glycogen use and allows fat to be used for energy. Carbohydrate drinks with a low glycemic index will provide you with sustained blood sugar levels whereby preserving glycogen stores. 6. Drink plenty of water. Endurance activities cause you to sweat profusely, losing valuable fluids and minerals. By consuming water throughout your training, you can help to prevent dehydration. Dehydration can reduce your performance and be potentially dangerous to your health. To protect against deficiencies in any nutrients, a multi-vitamin/mineral is suggested. 7. During endurance activity, you should drink four to six ounces of fluid every fifteen to thirty minutes. For every pound you lose from sweating you should consume one pint of fluid. And chilled fluids absorb faster. 8. Since you lose minerals through prolonged sweating, drinks that contain electrolytes can be used. Minerals like sodium and potassium are those most often lost during endurance events. And drinks containing light solutions of these minerals can be beneficial if only lightly concentrated.

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Supplementing Your Diet

By far more important than any known nutritional supplements to your sports career are the micro- and macronutrientsreal food. Still more important yet is that you learn how to integrate all of the technologies available to you in your quest for fitness. That most certainly should include supplements: Coenzyme Q10 -- Also called Ubiquinone, it is a naturally occuring biochemical within the cells mitochondria. Specifically, it acts as an electron carrier in the production of ATP. As a supplement, it is believed to be 1) a potent antioxidant, 2) an immune system booster, 3) energy enhancer, 4) an aid in preventing cardiac arrhythmias and high blood pressure, and 5) a performance enhancer for aerobic activities, particularly if youre in less than peak condition. Glucose polymersA low glycemic carbohydrate supplement that delivers a steady source of energy for workouts and restoration. Branching glucose polymers (i.e., glucose molecules comprised of differing glycemic indexes due to their structural complexity) are available as drinks, powders and tablets. Octacosanol -- The active, energy-boosting component of wheat germ oil which is known to improve endurance, reaction time, and muscle glycogen storage. AntioxidantsSubstances that protect against free-radicals, highly unstable molecular fragments unleashed by strenuous exercise, chemicals, polluted air, and other factors, that can cause extensive damage to the body. Free radicals are involved in emphysema, wrinkled skin, cancer, blood clots, damage to cellular components and DNA, as well as muscle pains, cramps, and fatigue, and a host of other ailments and diseases normally associated with ageing. Free-radical scavengers (another term for antioxidants) include vitamins A, C, E, selenium, zinc, many different botanical preparations such as Maria thistle, pycnogenol and nordihydroguairetic acid (NDGA from chapparal), glutathione, and others. L-carnitine -- A natural substance found in muscle tissue that helps release stored bodyfat (triglycerides) into the bloodstream for use in cellular energy production. Taken as a supplement, this nutritional factor may increase energy levels for longterm aerobic activity. Creatine MonohydrateCreatine monohydrate has been clinically used in improving plasma creatine concentrations by as much as 50 percent. Research shows this substance to be effective in improving training intensity and recovery.

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It is able to pass through the gut wall and into the bloodstream intact, and upon entering the muscle cells, is converted into creatine phosphate (CP).

Training Tips For Fitness

By far the most important element in ensuring good health and fitness over an entire life span is PREVENTION. Here are the most noteworthy factors: frequent visits to your family doctor nutrition and supplementation designed to enhance your lifestyle foods/supplements rich in a broad spectrum of antioxidants (free radical scavengers) good health habits (avoid smoking, excessive drinking, drugs, and environmental toxins) maintenance of a stress-free psycho-social existence sufficient exercise to produce physical fitness which (at least) exceeds the demands of your lifestyle These factors are inextricably interrelated. Poor health and exposure to health threats over a lifetime can (it seems so obvious) rob you of optimal fitness. You cannot, for example, consider yourself fit if you consistently (over a long period) breathe air polluted with toxins while exercising. Nor can you achieve true fitness by mere training alone. You cannot significantly slow the ageing process unless you are combatting the ravages of free radicals with antioxidants. And you cannot become fit for your lifestyle if you are eating only once or twice daily. Some of you may recognize yourselves in one or more of the scenarios listed above. I do what I can is the phrase most often heard in connection with ones fitness pursuits. What you most likely mean by that cop-out is that you stay within your psychological and physical comfort zone. Not good enough! If you do nothing else in your sometimes-lackadaisical quest for fitness, do this: incorporate the factors of prevention into your daily routine just as you have incorporated brushing your teeth. As much as possible, make fitness a lifestyle commitment. While it may well be too late to stem the tide of premature ageing to a significant degree, its certainly not too late to get your body and soul fit enough to meet the exigencies of your lifestyle with easewith room to spare. Little things can mean a lot. Walk, dont ride.

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Stride, dont amble. Inject small bursts of power into your brief and frequent walks. Lift things. Be active. Listed in the glossary at www.drsquat.com are the traditionally identified components of fitness and a down-to-Earth definition of each. The best methods for augmenting each fitness component are also mentioned. No single technology works best alone. An integrated approach which incorporates several (or all) of the available technologies is always best. That includes good nutrition.

Weight Training Exercises For Fitness Activities

Here are illustrations of some exercises commonly performed in the weight room. Other fitness-related exercises from which to choose are illustrated and described at www.drsquat.com.

Alternate Dumbbell Curls (Biceps)

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Dumbbell Bench Presses (Pectorals)

Crunchers (Abdominals)

Low Rows (Upper Back Muscles)

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Concluding Comments
This e-booklet is by no means the final word on conditioning and nutrition for fitness enthusiasts! Each of us is unique in our fitness and nutritional needs, and no single diet or training program is going to fit everyones needs. But it is a great place to start, and

the sooner the better. If you do nothing else, make the commitment to begin! Remember this: the single most important element of any diet or training plan is CONSISTENCY! If you feel that your specific needs are not being addressed in this brief primer, you are invited to join us at the drsquat.com Q&A forum. Many of your questions will be answered there. Alternatively, feel free to contact us at ebooks@drsquat.com for an inexpensive detailed analysis of your training and nutritional needs.

Copyright 2001 Fred Hatfield. All rights reserved. No part of this information may be reproduced or utilized in any form or by any means, electronic or mechanical, including photocopying, recording, distributing, or by any information storage or retrieval system, without permission in writing from the author. Inquiries should be addressed to DrSquat.com Webmaster, 6006 Eldorado Drive, Tampa, FL 33615, USA. If you would like to offer these e-booklets on your site please contact DrSquat.com Webmaster at the address above or via e-mail at ebooks@drsquat.com. For complete information on all Dr. Squats e-booklets, products, programs and more valuable information available to help you get stronger, faster, healthier, lose fat or train for your sport, visit www.drsquat.com.

Copyright 2001

FINALLY! Software that computes your ZIGZAG DIET!

Or any other diet for that matter! I am often asked by fitness trainers, "Why spend time using software when the secret lies in educating your clients?" That is a good question with a valid point. While it may be better to educate clients on nutrition, there are always those who would rather not know exactly how the watch works, as well as those who prefer to have all of the information in finite detail. Then there are those clients who prefer to learn by example. Thus began my mission to create a software package specifically designed for personal fitness trainers to assist their clients in a highly professional and scientific manner, as well as to grow their business.

BodyCraft software is the result of over 11 years of research and development, and has
been carefully refined during these years to better meet the needs of professional-minded personal fitness trainers. BodyCraft is the best and most comprehensive package available. Over the years, it has become an essential tool used by highly successful personal trainers, coaches and fitness centers worldwide. The R&D process has been enhanced with in-the-trenches experience from both me and my staff of expert personal trainers. Together, we have over 100 years experience in many areas of fitness! Let me give just a few examples.

BodyCraft is the only software that includes a suite of Integrated Fitness Software addressing nutrition, training, supplementation, assessment and a PT manager. It is also the only professional fitness software that offers a truly dynamic database platform whereby you may enter and modify your own default preferences. You can add your own foods, supplements, exercises and even your own exercise video clips! You can even create invoices, track sessions and maintain payment records for each of your clients. You heard that right! All in ONE software!
A typical scenario personal fitness trainers often run into is that their clients forget where they were when they started with you. Not only do they forget, they do not fully understand and appreciate the results you have helped them achieve. NOW you can create a bar graph instantly for any type of assessment, tape measurements or body fat measurements and maintain assessment records for each of your clients. What better way to impress a client then to present a bar graph to document their progress! Of course they will want to continue training with you!!! Additionally, BodyCraft eliminates time consuming areas of client data entry found in all other software programs. Heres how:

BodyCraft can store 5 different sets of food selections that are then used by the programs randomization logic for any client to create an unlimited array of meal plans, each with recipes and a grocery list. BodyCraft also includes several Meal Templates which allow you to create exact meal plans instantly at ANY calorie level and with ANY ratio of fat, protein and carbohydrates! You can share meal plans. That means you can have couples or even families on the same meal selections.

You can create pre-competition meal plans which give precise nutrient ratios and calorie valueswith an exchange list added!

a single-click and you have a meal plan with the exact calories you need meal-per-meal, day-per-day, and in the precise macronutrient ratio! There is nothing else like it anywhere. Good Lifting!

Frederick C. Hatfield, Ph.D.