Fueling up

Getting the most out of your body during training and competition requires that you pay attention to what you put into your body while it’s active. The body simply can not operate at its peak unless it is well hydrated and properly fueled. Here are a few basics to get you started

RICE, hold the ice??!!!

More than 30 years ago the anagram, RICE (Rest, Ice, Compression, Elevation) was coined for the acute treatment of athletic injuries. A new study now shows that applying ice to reduce swelling, actually delays healing by preventing the body from releasing IGF-1 (Insulin-like Growth Factor-1), a hormone that helps heal damaged tissue.
When germs get into your body, your immune system sends cells and proteins into the affected area to kill the germs. When muscles and other tissues are damaged, your immune system sends the same inflammatory cells to the damaged tissue to promote healing. The response to both infection and tissue damage is the same. Certain cells called macrophages rush to the damaged tissue to release IGF-1 which helps heal muscles.

Healing is delayed by cortisone-type drugs, non steroidal anti inflammatory drugs such as ibuprofen, applying cold packs or ice, and anything else that blocks the immune response to injury.
Treatment for an acute injury now include Rest (no exercising!!!), Compression and Elevation (to reduce swelling), but no ice!!


(Federation of American Societies for Experimental Biology, November 2010).

Training Zones

Sometimes the zones are calculated as a simple percentage of your maximum heart rate while another approach is to also consider your resting heart rate. Some advocate the use of your lactate threshold instead of maximum heart rate. Another approach uses your age and weight to calculate training zones. 

The zones reflect different physiological states during exercise and proper training in the various zones can enhance your fitness.