Have you ever been warned to avoid eating carbohydrates the hour before exercise? If so, you’re not alone. This is one of the most prevalent notions among athletes. But is it myth or is it fact?

It turns out the source of the finger pointing is research published almost 30 years ago. In the study, researchers had 8 students fast overnight. In the morning the students were given either water, 75 grams of glucose in water, or a liquid meal containing protein, fat, and carbs. Thirty minutes later they were asked to cycle to exhaustion at 80% of VO2 max. The students repeated the same regimen later while exercising at 100% of VO2 max.

The investigators found pre-exercise feeding produced no differences in the cycling times to exhaustion during the all-out sprint, but endurance time was reduced following carb feeding prior to the 80% of VO2 max regimen. The researchers also noted that after both the glucose and the liquid meal feedings, most of the students exhibited a temporary decrease in blood glucose at the onset of exercise. Glucose returned to normal and remained normal, even at the time of exhaustion. However, the investigators surmised that taking in carbs just prior to exercise must increase the rate at which carbs are used as fuel during exercise. They attributed the reduction in endurance to an accelerated use of muscle glycogen, even though muscle glycogen was never determined in the study.

At the time, this was big news. This study was one of the first published on the subject. In droves endurance athletes began avoiding carbs just before exercise.

The funny thing is, virtually every study published since has failed to confirm the findings of this original investigation. In fact, in a review of 11 studies on pre-exercise carbohydrate feedings, the original study was the only one to find a reduction in endurance following the ingestion of carbs in the hour before exercise. None of the subsequent studies found that endurance was hampered and some even showed a benefit. In those that showed improvement in endurance, the benefit ranged from 7 to 20%. That’s no small benefit!

Some thirty years later it is now clear that the temporary lowering of blood glucose that occurs after consuming carbs is a normal metabolic response. And while a few individuals may develop an exaggerated lowering of blood sugar in response to carbs in the hour before exercise, in the vast majority of athletes this decline in blood glucose is quickly self-corrected when exercise begins. Moreover, it has no detrimental effect on endurance performance.

So, for most athletes, carbs in the hour before exercise do not need to be avoided. In fact, carbs at this time may be helpful for the very same reasons they’re helpful during your pre-exercise meal, 2 to 4 hours before you train or compete – to replenish your muscle and liver glycogen stores. This is especially the case after an overnight fast when liver glycogen stores are likely to be depleted, if you’ve not fully recovered from a prior training session, or if a full meal isn’t a realistic option prior to exercise.

Finally, as you put carbs-in-the-hour-before-exercise back on the table for consideration, keep in mind that it is always a good idea to test your pre-exercise fueling regimen during training. Make sure whatever regimen you follow on the day of an event is well tested beforehand.

Stretch 1

Hamstring stretching exercises

As a final note, regardless of the diagnosis, most types of sciatica will benefit from a regular routine of hamstring exercise, especially hamstring stretching. The hamstrings are muscles located in the back of the thigh. They help bend the knee and extend the hip. Tightness in the hamstrings will place increased stress on the low back and often aggravate or even cause some of the conditions that result in sciatica.

When doing the hamstring stretches, patients should avoid bouncing, which can trigger a muscle spasm.

Hamstring stretch while lying on the back

Most patients with back pain will benefit from hamstring stretching exercises done while lying on the back. These are the least stressful types of hamstring stretch:

• Lie on the back, supporting the thigh behind the knee with the hand or with a towel, slowly straighten the knee until a stretch is felt in the back of the thigh, trying to get the bottom of the foot to face the ceiling, one leg at a time (Stretch 1). Hold the position initially for 10 seconds, and gradually work up to 20-30 seconds.
• Another low stress hamstring stretch is to lie back on the floor with the buttocks against a wall at a corner or by a door jamb. Keeping one leg on the floor, place the foot of the alternate leg against the wall and try to gently push the knee straight so raised leg and the leg on the floor make a 90 degree angle. Hold the position for 10 to 20 seconds.

Hamstring stretch while sitting

Although they are less gentle than lying on the back, hamstring stretches can also be done in a sitting position, where the degree of stretch can be varied based on the placement of the leg:

• While sitting at the edge of a chair, straighten one leg in front of the body with the heel on the floor. Then, sit up straight and try pushing the navel towards the thigh without leaning the trunk of the body forwards. Hold this stretch for 30 seconds, then repeat 3 times for each leg.
• Many people – and especially women – tend to be more flexible and may need to elevate the foot on a stool or chair to get a deep enough stretch.

Certain hamstring stretches are more comfortable for some patients

The hamstring stretches done while lying on the back are gentler and place less stress on the back than those done while sitting. Depending on the patient’s specific medical condition and level of pain, the lying down position may be preferable and comfortable. In particular, patients with low back should choose whichever position is most tolerable for their back while still giving a gentle stretch.

Work with a health professional before exercising

Before doing sciatica exercises or beginning any other exercise program, patients should see a health professional to get a correct diagnosis for their pain and to rule out any more serious problems. The proper exercises differ based on the condition that is causing the sciatic pain, so patients should not try to self-treat their sciatica before consulting a professional.

Helpful sciatica exercises

Before reviewing specific sciatica exercises, it is first important to explain what sciatica is, as the term sciatica is often misused and its definition misunderstood. Sciatica is a set of symptoms, not a diagnosis in itself (meaning it does not explain the cause of the pain). Sciatica (radiculopathy) is a general term that refers to pain caused by compression or irritation of one or more nerves exiting the lower spine that make up the sciatic nerve, and there are a number of different conditions that can cause this.

The medical term for sciatica is a radiculopathy, which means that a spinal disc has extended beyond its normal position and is irritating the radicular nerve (nerve root) in the lower back, which connects with the sciatic nerve. The sciatic nerve branches off as it travels down the lower extremity through the back of the leg. Sciatic pain can be experienced along this nerve route.

Active exercise is important for sciatica (radiculopathy) relief

While it may seem counterintuitive, exercise is usually better for healing sciatic pain than bed rest. Patients may rest for a day or two after their sciatica flares up, but after that time period, inactivity will usually make the pain worse. Without exercise and movement, the back muscles and spinal structures become “de-conditioned” and less able to support the back. The de-conditioning and weakening can lead to back injury and strain, which causes additional back pain. Exercise is also important for the health of the spinal discs. Movement helps exchange nutrients and fluids within the discs to keep them healthy.

Many sciatica exercises focus on strengthening the abdominal and back muscles in order to provide more support for the back. Stretching exercises for sciatica target muscles that cause pain when they are tight and inflexible. When patients engage in a regular program of gentle strengthening and stretching exercises, they can recover more quickly from a flare up of sciatica and can help to prevent future episodes of pain.

Specific sciatica exercises depend on the cause of the pain

A physical therapist, certified athletic trainer (ATC), chiropractor, physiatrist or other spine specialist who treats the back pain and leg pain associated with sciatica may recommend exercise as part of a treatment program. It is important to first get an accurate diagnosis for the cause of sciatic pain, as the specific exercises recommended will depend on the cause of the sciatica. It is also important to get a diagnosis before starting any sciatica exercises because, while rare, sciatic pain can be caused by some serious medical conditions (such as an infection or tumor) that require prompt medical attention.
Exercises for the common causes of sciatica or sciatica-like symptoms are explained in the next pages sections of this article listed in the menu near the bottom of this page.

It is recommended that all patients consult a physician or physical therapist prior to beginning any exercise program.

Treating sciatica is part of a daily routine

To be effective, the sciatica exercises recommended for specific conditions must be done regularly (typically two times daily) and correctly. Close attention to posture and body mechanics is the key to getting the maximum benefit from the exercises. Continuing with a program of gentle exercise and stretching is beneficial for a current episode of sciatica but also for overall back health and for preventing future back problems.

Caring for sciatica should be considered part of one’s daily living, not just something to add to the routine at the end of the day. In addition to an exercise routine, patients with sciatica should minimize everyday stress on the lower back, including using good ergonomics while lifting, maintaining good posture, making sure the lower back is supported while sitting, and avoiding standing for long periods of time.

Posted from www.spine-health.com

Flax Seed Oil Health Benefit and Information
Recently, I’ve been doing a lot of research and reading up on flax seed oil
and its many health benefits. All the health benefits of flax seed oil had me
convinced pretty quick, and I had bought myself a 6 months supply of flax
seed supplement in no time, and I’ve been taking them every morning and
every night.
What Is Flax Seed Oil
Flax seed is 1/3 oil, and the rest of it is made up of fiber, protein, and
mucilage. Flax seed oil is a rich source of essential fatty acids - it contains
alpha linolenic acid, omega 3 essential fatty acid, and omega 6 essential
fatty acid, and flax seed oil contains these 3 EFA’s in just the right
proportions. Flax seeds are also a great source of lignans, vitamins, and
minerals.
North Americans are usually lacking omega 3 EFA in their diet, and flax
seed oil is an excellent supplement for this. The cells of the body need the
omega 3 fatty acids from which they build their cell membranes, which
protect them. The brain is largely composed of fats called phospholipids,
which are made from essential fatty acids. Thus these oils are essential for
the function and structure of the brain and improve cognition, memory,
moods and concentration.
Flax Seed Oil - Essential Source Of Omega 3 EFA
Research has shown that majority of diets are deficient in Omega 3
essential fatty acids, and this can lead to some serious health problems:

• Coronary heart disease - Omega 3 helps reduce cholesterol, blood

pressure, plaque formation, and cardian arrhythmia.

• Arthritis - Studies have found that oils rich in Omega 3 (like flax seed

oil) patients can reduce their drug use.

• Cancer - Omega 3 has been found to kill certain cancer cells without

harming normal cells.

• Skin problems like acne, eczema, and psoriasis are shown partly to

be related to Omega 3 deficiency.

• Omega 3 EFA helps improve your response to stress.

Flax seed oil acts as a buffer for excess stomach acids

• Flax seed oil soothes ulcers and irritable bowel disorders

• Flax seed oil lubricates and absorbs toxins

• Prevents toxic build up in the bowl

Flax seed oil also contains lignans that have anti-viral, anti-bacterial, antifungal
and anti-cancer properties. Flax seeds have the richest source of
lignans, 100 times more than the next best source, wheat bran. Flax seed
also contains lecithin which emulsifies fat and cholesterol. These little seeds
improve digestion, help stabilize blood glucose levels, fight tumor formation
and enhance cardiovascular health.
The Components of Flax Seed Oil
We already mentioned above that flax seed oil is an excellent source of
fiber, protein, lignans, vitamins and minerals, and essential fatty acids. Let’s
take a look at some of these.
Fiber - Flax seeds contain soluble and insoluble fiber, and also contains
mucilage. The fiber in flax seed oil cleans the colon of toxic material,
metabolic waste and dried mucus. Flax fiber is an excellent food for friendly
bacteria in the intestine which keeps disease-causing organisms in check.
Protein - There’s about 25g of protein for every 100g of flax seeds. The
protein in flax seeds is easily digested and contains a complete amino acid
profile that your body needs.
Lignans - Lignans have anti-cancer, anti-viral, and anti-bacterial properties,
and Flax seed has 75 to 800 percent more lignans than other vegetables
and grains. Researchers also believe lignans to have antioxidant properties.
Essential Fatty Acids - Flax seed oil is a rich source of 3 essential fatty
acids: alpha linolenic acid, omega 3 essential fatty acid, and omega 6
essential fatty acid. (See above for some Omega 3 benefits.)
Flax seed is one of the best sources for the essential fatty acid alpha
linolenic acid. Alpha linolenic acid is so important for bodybuilders because it
“enhances insulin sensitivity within muscle cells.” (1) This omega-3 fatty acid
also has many other beneficial effects:
Flax Seed Oil Use and Using Flax Seed Oil
Supplements
You can either buy flax seeds, flax seed oil, or flax seed oil supplements. If
you use the seeds, make sure to grind them up before eating, otherwise,
you won’t be able to absorb them. You can add the flax seed oil to your
protein shakes, drink it by itself, or add it to any kind of drink. Or, if you want
a simpler way , just get some flax seed oil supplements, and
remember to take 1 pill in the morning, and 1 pill at night.
Flax seed oil supplements are very cheap for all the health benefits they
provide, so its definitely worth the investment!

Health Benefits of Flax Seed Oil
Flax seeds contain 12% mucilage, which makes it a gentle, natural laxative.
Flax seeds are perfect for individuals who has a sensitive stomach.

Topic: Health Information

Hamstrings.

Leg Curls.
This movement isolates the hamstrings completely. Lie face down on the pads with your knees at the edge of the pad and your heels curled under the round pad.
With your legs extended, grasp the edges of the bench or the handles and use your hamstring strength to slowly flex your legs. Move your feet in a semicircular arc forward and upward as far as possible. Keep your torso pressed against the bench. Don’t lift your hips. Avoid partial leg curls.
To intensify the workout, you can do the lifts with one leg at a time. There is also a standing variation of this exercise.

Squats.
Squats are the single best bodybuilding movement. Extremely good for the lower body, especially the quadriceps, buttocks, lower back, and hamstrings.
Squats are also highly anabolic because they intensely stress the entire cardiovascular system. They improve your metabolism. Get under the bar placing the middle across your shoulders with your head in front of the bar. Hold the bar near the plates to balance it.
After straightening and lifting the weight off the rack, step back a foot or two. With your feet slightly wider than shoulder length and your toes angled outward, tense your back to keep your torso straight. Let your eyes focus on one spot about head level so that you keep your head up as you do your reps.
Keep your torso as straight as possible. Slowly bend your legs and lower your body so that your knees travel forward over your toes. A full squat position is reached when your upper legs are parallel with the floor. Without bouncing, slowly push up to starting position. Remember to keep your head up and your torso as straight as possible. Don’t let your upper body lean forward or you will strain your lower back. To help with balance, you can put a 2 X 4 inch board under your heels.
For comfort, many bodybuilders use a pad around the bar. Also, to reinforce your lower back and prevent injuries to the abs or back, some bodybuilders wear a tightly clenched lifting belt.

Deadlifts.
This is one of the best exercises for building terrific back muscles and all-over body power. Stress is directly placed on the spinal erectors, buttocks, quadriceps, forearm flexors, and trapezius muscles.
Secondary groups stressed are the back and hamstrings. Load up a barbell with heavy weight lying on the gym floor. Take a shoulder-width grip on the bar and with toes pointing straight ahead and shins touching the bar, set your feet shoulder width apart.
Keeping your arms straight, flatten your back and dip your hips to correctly assume the pulling position where your shoulders are above the level of your hips and your hips are above the level of your knees. Straighten your legs and extend your torso to lift the barbell from the floor to your upper thighs.
You should be standing erect with the bar across your upper thighs and your arms extended down at your sides. Slowly reverse the movement along the same arc and return the barbell to the floor.
You should wear a lifting belt with heavy weight. You can reinforce your grip on the bar with lifting straps. You can also reverse your grip on the bar (holding one palm inward and one palm outward). Or you can use a heavy pair of dumbbells. You can also do this with stiff legs… but be sure not to use really heavy weight. More Hamstring Exercises

Leg Press.
The squat is hands-down the best exercise for your legs. However, the leg press machine runs a close second. Most machines require you to lie on your back and push the stack over your head. This can be dangerous because of the great pressure build-up in your head.
(If you have high blood pressure, etc. avoid this exercise). Many leg presses are set at a 45 degree angle to reduce this problem. If possible use these machines.
The advantages the leg press machine has over regular squats are:
1. Better Isolation,
2. You can load up the machine with more plates without the fear of losing balance or slipping, and
3. Less stress is placed on the back, buttocks, and knees.

Dumbbell Lunges.
This exercise is considered a very “shaping” movement. If properly performed, these are very powerful quad-builders. They also strongly build the hamstrings. So, they work the whole upper leg more than leg extensions or the leg press machine.
Holding the dumbbells at your sides, take a large step forward (lunge) with one leg, keeping the weight on the front leg. Try to keep the rear leg as straight as possible while lunging. Lift back up, bring your legs together and lunge with the other leg. You can also do these by holding a barbell behind the head.

Hack Squats.
After your thigh foundation is developed, hack squats can really add some width to your thighs. Perform hacks while your back is lying against an angled platform with the weight stacked on top or the sides.
Extend your legs to the starting position. Slowly lower the weight so that your legs make a right angle. Hold the position for a moment and without bouncing push the weight back up.

List of other hamstring exercises…
Front Squats
Dumbbell Squats
Jumping Squats
Jefferson Squats

Here are some good streches for your Hamstrings to go along with all your hard work.

Hamstring stretching exercises

As a final note, regardless of the diagnosis, most types of sciatica will benefit from a regular routine of hamstring exercise, especially hamstring stretching. The hamstrings are muscles located in the back of the thigh. They help bend the knee and extend the hip. Tightness in the hamstrings will place increased stress on the low back and often aggravate or even cause some of the conditions that result in sciatica.

When doing the hamstring stretches, patients should avoid bouncing, which can trigger a muscle spasm.
Hamstring stretch while lying on the back
Most patients with back pain will benefit from hamstring stretching exercises done while lying on the back. These are the least stressful types of hamstring stretch:

*

Lie on the back, supporting the thigh behind the knee with the hand or with a towel, slowly straighten the knee until a stretch is felt in the back of the thigh, trying to get the bottom of the foot to face the ceiling, one leg at a time (Figure 23). Hold the position initially for 10 seconds, and gradually work up to 20-30 seconds.
*

Another low stress hamstring stretch is to lie back on the floor with the buttocks against a wall at a corner or by a door jamb. Keeping one leg on the floor, place the foot of the alternate leg against the wall and try to gently push the knee straight so raised leg and the leg on the floor make a 90 degree angle. Hold the position for 10 to 20 seconds.

Hamstring stretch while sitting

Although they are less gentle than lying on the back, hamstring stretches can also be done in a sitting position, where the degree of stretch can be varied based on the placement of the leg:

*

While sitting at the edge of a chair, straighten one leg in front of the body with the heel on the floor. Then, sit up straight and try pushing the navel towards the thigh without leaning the trunk of the body forwards. Hold this stretch for 30 seconds, then repeat 3 times for each leg.
*

Many people – and especially women – tend to be more flexible and may need to elevate the foot on a stool or chair to get a deep enough stretch.

Certain hamstring stretches are more comfortable for some patients

The hamstring stretches done while lying on the back are gentler and place less stress on the back than those done while sitting. Depending on the patient’s specific medical condition and level of pain, the lying down position may be preferable and comfortable. In particular, patients with low back should choose whichever position is most tolerable for their back while still giving a gentle stretch.

Work with a health professional before exercising

Before doing sciatica exercises or beginning any other exercise program, patients should see a health professional to get a correct diagnosis for their pain and to rule out any more serious problems. The proper exercises differ based on the condition that is causing the sciatic pain, so patients should not try to self-treat their sciatica before consulting a professional.