Thursday, September 22, 2011

Functional Strength

Hi guys, my sincere apologies for the lack of postings over the last month or so. Been busy with an e-book which will be launched real soon.. Can't wait for its launch. We have also been invited by ASTRO to open a booth for their Safety and health week at the end of this month... so been busy finalizing things for that too. Also I am also working on some other projects including a possible TV show- so yeah, schedule has been crazy. Things should slow down a little by next month, so i hope i will be able to post again as usual from next month.

Anyway, this week, i decided to cover a controversial topic called functional strength. Over the last few years, i see many people using this term so much that i feel that this term has lost its real meaning. What gets me the most is people coming up with gimmicks and claiming that it helps to develop functional strength... but in reality, it doesn't really. Well i guess it develops the "new definition"of functional strength which actually doesn't mean much.

So lets get into it. What exactly is functional strength? By definition, functional strength refers to the ability for an individual to perform functional / purposeful movement. Originally, this referred to strengthening our muscles and body to improve day to days tasks that we do, such as lifting a box of the ground or carrying suitcases up a flight of stairs. So exercises like squats, deadlifts, bench press, shoulder press etc are great functional strength exercises, because there will be a real life application to it. But today, people have jumbled up everything and claim that it develops functional strength when in actual fact it doesn't. One such case is training on an unstable surface like balancing on an exercise ball.

I have seen so many equipments and training routines out there that claim that training on uneven or imbalanced platforms help to increase functional strength. does it really? Lets look at this in more detail. Lets refer back to the law of SAID - Specific Adaptation to Imposed Demands. If you keep doing something, you will keep getting better at it. If you start to do squats while balancing on an exercise ball, then bravo, eventually you will get good at doing just that. But is that really functional? Well only if you perform in a circus where you are constantly balancing on something. The instability itself does not add any advantage. But what about sports? Shouldn't you be doing this type of training if you are a sportsmen so you are more conditioned? Well lets see what the experts say.

A recent article in the NSCA Journal of Strength and Conditioning seemed to de-emphasize the importance and effectiveness of this type of training. Till today, there has been no clinical evidence to prove that training on unstable surfaces improve sports performance. In fact it can be counter productive. Lets take a person who needs to throw a ball really fast.... like a baseball player. So he practices this several times a day on the field. Law of SAID.... he starts getting better as his neuromuscular system starts memorizing this movement. Then his coach comes and says, lets stand on a ball and start throwing it. Time that could be spent on actually improving his throw is spent on balancing not. Secondly, he now confuses the original neuromuscular pattern of just throwing the ball as fast as can. As you can see, it becomes less productive.

But wait. Unstable surfaces allow us to gain more strength. Hmmmm.... lets look at that in detail before we decide. To become stronger, you need to provide your muscles with enough resistance that will allow it to recruit enough muscle fibers. The more practice you have at recruiting more muscle fibers, the stronger you become. On an unstable surface, you automatically reduce the amount of weights you use to allow your self to balance and perform the exercise. By reducing the weights you use, you recruit less muscle fibers and therefore you are training yourself to recruit less muscle fibers... which also means training yourself to be weaker. No doubt your sense of balance would have improved, but not your strength... so its a NO for strength as well.

In short, all exercises are technically functional for some sort of movement. For an individual who doesn't exercise and only eats and walks, then by doing these tasks daily, isn't he developing functional strength in that area anyway? Law of SAID - if you keep doing it, you keep getting better at it. Since this individual only eats and walks, then doing that everyday is training to be better at it. So to claim that your exercise machine or routine develops functional strength, actually doesn't mean much at all. Before buying into any of these, just ask yourself this simple question, do i need to get good at doing this? If the answer is no, then that exercise machine or routine is not functional to you. It may be functional to someone else, but not you.

So there you have it. Functional strength and how it has been misused in the fitness industry today. Hope this sheds some light on the topic. As usual, look forward to hearing your comments.

PS: My e-book will launching soon, so stay tuned to this blog for more details

Tuesday, September 6, 2011

Anabolism and Catabolism

Hi guys, firstly my apologies for not writing earlier. My grandmother just passed away last Monday and it was rather sudden, so everything has been a bit chaotic. Getting back some resemblance of normalcy now so i thought i better post something before i get whisked up in other things again.

Over the past few weeks, i have been writing on tips about how to stay at optimal health during the month of Ramadhan. I used the word anabolism and catabolism a lot and i have received quite a few emails asking me to explain what this means. One email sender said "from what i gather, anabolism is good and catabolism is bad, but what are these 2 actually?" So i thought for this weeks post it would be best to address these terms so everyone has a clearer picture.

Before we jump into anabolism and catabolism, there is another "lism" word that we need to understand first. And that word is Metabolism. Now i know most people know what this is and use it quite frequently, but here is the actual definition from Medical News Today -Metabolism refers to biochemical processes that occur with any living organism - including humans - to maintain life. These biochemical processes allow us to grow, reproduce, repair damage, and respond to our environment. In short, metabolism is a process that allows us to utilize what we consume to fuel our day to day functions.

Now there is anabolism, also known as constructive metabolism and catabolism which is destructive metabolism. Let me explain further.

Anabolism is called constructive because it involves the building up of things - a series of chemical reactions that constructs or synthesizes molecules from smaller components, which usually requires energy in the process. The body uses simple molecules to create complex ones. In the same way a builder will use small bricks, to create a house, Anabolic reactions utilizes a few simple chemicals / molecules to manufacture (synthesize) a vast array of finished products such as muscle growth increasing bone mineralization.

Anabolism uses monomers (simple molecules such as amino acids) to build polymers (large complex molecules such as protein). So many monomers put together form a polymers and this process is known as anabolism.

Catabolism is known as destructive because it involves the breaking down of things - a series of degradative chemical reactions that break down complex molecules into smaller units, and in most cases releasing energy in the process. Catabolism provides us with energy so our bodies are able to perform physical activity. Now this activity includes everything, from the most minute activity at the cellular level all the way up to whole body movements. So in other words, catabolism breaks down complex stuff to release energy which allows us to live and move. But for our purpose in fitness, lets concentrate on how catabolism helps to provide us with energy so we are able to complete movements and exercise.

Another important point to note is that anabolism requires energy where else catabolism releases energy.

So now lets put all that together in terms of fitness. When we exercise, we force our body into a catabolic state ie breaking down our stored energy to allow us to perform our activities. We need to do this so that our body has the energy it needs to perform the exercises that we want. When we are done exercising, we need to re-fuel our body. Hence drinking a protein shake or eating anything after that, will help our body to switch from a catabolic state to an anabolic state. As the popular saying goes, "You don't grow in the gym, you grow when you are resting", and this is so true. In the gym, you are breaking down the muscles and when you are resting - you are rebuilding everything. The process of rebuilding everything is the anabolic process. The process that helps your body get the energy it needs is called catabolism. In short, that what they are.

So, now the big question.... Is a catabolic response bad for you? No its Not. You need it to live. Without it you won't be able to live and move around. So it is a necessary process. But staying in a prolonged state of catabolism is bad, because it will begin to break down your muscles as well, and you don't want that to happen as muscle is healthy weight which you want to always preserve. Hence why you want to stop the catabolic process as soon as you can after you are done with your workout, so your body can begin repairing itself.

Workouts and exercise are strenuous activities that causes damage to the body. Once you are done, its important to help fix it up, or else it will just get more and more damaged. The way to fix it, is to shift our body into an anabolic state which allows it to begin repairs. Repairs cannot begin while your body stays in a catabolic phase.

So there you have it... a simple definition of what anabolism and catabolism is and why the both are so important to us. Now that you know, you will have a better appreciation for what happens inside our complex body. Hope this helps to answer all the questions i have been receiving. As usual, look forward to hearing your comments.