Ultra-FIT magazine

HOW TO RUN – BAREFOOT!

ultra-FIT’s Paul Mumford shows you how to run barefoot, following up on the two articles he wrote on the subject in the spring on 2013.

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Scientifically Enhance Recovery

By Sports Scientist Ross Edgley

Photography: Simon Howard: Model: decathlete Thomas Ashby

Whether you are strength, speed or endurance athlete you would have no doubt experienced an ‘immune crash’ during periods when you’ve over trained. Unfortunately it’s just part and parcel of being an athlete since constantly loading your body above its habitual level in an attempt to get quicker, stronger or more enduring will of course eventually give rise to problems. But how is it possible to avoid this whilst still improving in your chosen sport? Well, generally speaking it’s accepted both through anecdotal and epidemiological evidence that moderate regular training can reduce the risk of infections by having a positive effect on the immune system and you can therefore avoid this ‘immune crash’. The only problem is you won’t be smashing PB’s or breaking training plateaus by training at a slow and steady pace on a regular basis. So here we’ve teamed up with the Sports Scientists at www.theproteinworks.com  to take a look at just what exactly goes on inside the body during periods of intense training addressing everything from the impairment of natural killer cell activity to lymphocyte production and then we take a look at the supplements and science that could help.

Firstly a study conducted at the Department of Human Movement Studies, University of Queensland in Australia set out to determine the effects of exercise intensity on immune parameters in order to better understand mechanisms by which training may influence resistance to infection (L.T. Mackinnon, 1997). It was found that intensive exercise altered a number of immune parameters including circulating leukocytes (more commonly known as white blood cells) whose chief function is to protect the body against microorganisms causing disease.

Plasma cytokine concentrations were also affected, cytokines are any of a number of substances that are secreted by specific cells of the immune system which carry signals locally between cells, and thus have an effect on other cells. They are deemed critical to the development and functioning of both the innate and adaptive immune response and so altering them effectively alters the ‘communication’ of the immune system (R. Gokhale et al, 2007).

Scientists from the department of Research and Development, Medical Services, Athletic Club of Bilbao in Basque, Spain further examined various hormonal markers such as testosterone, cortisol, testosterone to cortisol ratio, 24-hour urinary cortisol to cortisone ratio, plasma and urinary catecholamines, growth hormone and insulin-like growth factor-1 (S. Padilla, 2004) during periods of intense training. They found changes caused by overtraining can not only correlate with changes in an athlete’s performance capacity but can also create a hormonal environment (specifically citing elevated cortisol levels) that allow pathogens (disease producing agents) to thrive. Put simply this is because specifically both cortisol and epinephrine suppress T-cell cytokine production.

More specifically and very common in athletes is something known as Upper Respiratory Tract Infection, an illness caused by an acute infection which involves the upper respiratory tract: nose, sinuses, pharynx or larynx.

Ultimately all of the above means sore throats and flu-like symptoms are more common in athletes than in the general population (G.W. Heath et al, 1991) and once infected , colds may last longer therefore detrimentally affecting training and performance (B.K. Pedersen et al, 1995). More specifically and very common in athletes is something known as Upper Respiratory Tract Infection, an illness caused by an acute infection which involves the upper respiratory tract: nose, sinuses, pharynx or larynx.

So, now we’ve identified what exactly happens inside the body when an athlete’s immune system is suppressed, what methods are there for combating it? Well, first and foremost a well planned and periodised training regime is critical and is the best form of preventative treatment. But as any athlete will know, when loading your body above its habitual level in training, even the most well planned regime can fail to support the immune system effectively. This is where certain supplements can help.

Firstly studies from Bente Pedersen’s group in Copenhagen found that the release of IL-6 from contracting muscle can be improved by long-term antioxidant supplementation. IL-6 (or Interleukin 6 to give it its full name) is an interleukin that acts as both a pro-inflammatory and anti-inflammatory cytokine and plays critical roles in the immune response (T Hirano et al, 1990). In a recent single-blind, placebo-controlled study published in The Journal of Physiology it was reported that 4 weeks of oral supplementation, with vitamin C (500 mg/day), markedly attenuated the release of IL-6 from active muscle and the plasma IL-6 and cortisol response to 3 h of dynamic two-legged, knee-extensor exercise at 50% of maximal power output compared with placebo. High levels of circulating IL-6 stimulate cortisol release, and this study provides some strong evidence that the mechanism of action of the antioxidant supplementation was via a reduction in IL-6 release from the muscle fibers of the exercising legs. Attenuating the IL-6 and cortisol response would be expected to limit the exercise-induced depression of immune function, and this may be the mechanism that could explain the reported lower incidence of URTI symptoms in ultramarathon runners supplementing with vitamin C (alone or in combination with other antioxidants) compared with a placebo (Christian P. Fischer et al, 2004). This is why more and more athletes are now supplementing with antioxidant supplements such as Vitamin C (Vitamin C is available from THE PROTEIN WORKS™ for as little as £7.99 for 250g). Or even more recently the more newer antioxidants like Montmorency Cherry Tart Extract, following impressive studies on this and it’s antioxidant properties and ability to aid recovery by reducing oxidative stress (MONTMORENCY CHERRY EXTRACT is available from THE PROTEIN WORKS™ for as little as £15.99).

……by supplementing with carbohydrates (more precisely 30–60 g of carbohydrate per hour during 2.5hr of strenuous cycling) you are able to improve the efficiency of the immune system whilst still continuing to train at a high intensity.

Furthermore on the topic of supplementation and cytokine response, researchers from the Immunology Center at Loma Linda University Medical Center in California, USA found that the cosumption of carbohydrate during exercise also improves increases in plasma IL-6, catecholamines, ACTH, and cortisol. More specifically it was shown that consuming 30–60 g of carbohydrate per hour during 2.5 h of strenuous cycling prevented both the decrease in the number and percentage of IFN-γ-positive T lymphocytes and the suppression of IFN-γ production from stimulated T lymphocytes observed on the placebo control trial. IFN-γ-positive is a cytokine that is critical for innate and adaptive immunity against viral and intracellular bacterial infections, so again by supplementing with carbohydrates (more precisely 30–60 g of carbohydrate per hour during 2.5hr of strenuous cycling) you are able to improve the efficiency of the immune system whilst still continuing to train at a high intensity.

Finally another supplement that’s specifically cited when mentioning over training and immune system suppression is Branch Chain Amino Acids. Scientists from the Institute of Biomedical Sciences at the University of São Paulo in Brazil set out to determine how intense long-duration exercise could lead to immune suppression through a decrease in the circulating level of plasma glutamine and how the decrease in plasma glutamine concentration as a consequence of intense long-duration exercise was reversed, in some cases, by supplementing the diet of the athletes with branched-chain amino acids (BCAA). To find out they evaluated blood parameters (lymphocyte proliferation, the level of plasma cytokines, plasma glutamine concentration, and in vitro production of cytokines by peripheral blood lymphocytes) before and after the São Paulo International Triathlon, as well as the incidence of symptoms of infections between the groups. The data obtained show that BCAA supplementation can reverse the reduction in serum glutamine concentration observed after prolonged intense exercise such as an Olympic triathlon. The decrease in plasma glutamine concentration is paralleled by an increased incidence of symptoms of infections that results in augmented proliferative response of lymphocytes cultivated in the absence of mitogens. The prevention of the lowering of plasma glutamine concentration allows an increased response of lymphocytes, as well as an increased production of IL-1 and 2, TNF-alpha, and IFN-gamma, possibly linked to the lower incidence of symptoms of infection (33.84%) reported by the supplemented athletes. BCCA’s are available from THE PROTEIN WORKS™ in tablet, powdered and flavoured powdered form, including Green Apple Spike and Berry Blitz and for as little as £13.99 for 250g. Ultimately making BCAA supplementation easier and more convenient regardless of your supplement preference or budget.

Lastly taking all of the above research into consideration the Sports Scientists at THE PROTEIN WORKS™ created RECOVERY PROTEIN, an advanced formula that’s been scientifically engineered to provide the body with a comprehensive supply of nutrients immediately after training to help the muscles repair and re-build. For more details visit the product page here and EXCLUSVIELY for ultra-FIT readers, right now you can get 10% OFF RECOVERY PROTEIN when you use code ‘ULTRAFIT10’ at the checkout.

References:

• Nieman, DC (2003) ‘Potential nutritional countermeasures to exercise–induced immunosuppression’, Medicina Sportive, 7, pp. E19-28.
• Pyne, DB, Gleeson, M, McDonald, WA, Clancy, RL, Perry, C Jr and Fricker, PA (2000) ‘Training strategies to maintain immunocompetence in athletes’, International Journal of Sports Medicine. May, 21 Suppl 1, pp. S51-60.
• Gleeson, M, Nieman, D and Pedersen, BK (2004) ‘Exercise, nutrition and immune function’. Journal of Sports Sciences,  22, pp. 115-25.
• Brolinson, P.G., & Elliott, D. (2007) ‘Exercise and the immune system.’ Clinical Sports Medicine. 26(3),311-319.
• Gleeson, M. (2007) ‘Immune function in sport and exercise.’ Journal Apply Physiology,103(2),693-699.
• Gleeson, M. (2006) ‘Immune system adaptation in elite athlete.’ Current Opinion in Clinical Nutrition and Metabolic Care, 9(6), 659-665.
• Gleeson ,M., Nieman D.C., Pedersen, B.K.(2004) ‘Exercise, nutrition and immune function.’ Journal Sports Science,22(1), 115-125.
• Mujika, I., Padilla, S., Pyne, D., Busso, T.(2004). ‘Physiological changes associated with pre-event taper in athletes.’ Sports Medicine, 34(13), 891-927.
• Nieman, D.C., Nehlsen-Cannarella, S.L., Markoff, P.A., Balklamberton, A.J., Yang, H., & Chritton, D.B.W. et al.(1990) ‘The effects of moderate exercise training on natural-killer-cells and acute upper respiratory-tract infections.’ International Journal of Sports Medicine,11,467-73.
• Nielsen, H.B. (2003) ‘Lymphocyte responses to maximal exercise: a physiological perspective.’ Sports Medicine, 33,853-67.
• Pacque, P.F., Booth, C.K., Ball, M.J., & Dwyer, D.B. (2007) ‘The effect of an ultra-endurance running race on mucosal and humeral immune function.’ Journal of Sports Medicine and Physical Fitness. 47(4), 496-501
• Pedersen, B.K., & Toft, A.D.(2000) ‘Effects of exercise on lymphocytes and cytokines.’ British Journal of Sport Medicine,34, 246-251.
• Pedersen, B.K., Rohde, T., & Zacho, M.(1996) ‘Immunity in athletes.’ International Journal of Sports Medicine,36, 236-45.
• Gokhale R, Chandrashekara S and Vasanthakumar KC (2007) ‘Cytokine response to strenuous exercise in athletes and non-athletes–an adaptive response.’ Cytokine 2007 Nov; 40(2):123-7. 2007 Oct 22.
• Heath GW, Ford ES, Craven TE, Macera CA, Jackson KL, Pate RR (1991) ‘Exercise and the incidence of upper respiratory tract infections.’ Medical Science in Sports and Exercise 23: 152–157
• Nieman DC, Johansen LM, Lee JW, Arabatzis K (1990) ‘Infectious episodes in runners before and after the Los Angeles Marathon.’ The Journal of Sports Medicine and Physical Fitness, 30: 316–328, 1990
• Pedersen BK, Bruunsgaard H (1995) ‘How physical exercise influences the establishment of infections.’ Sports Medicine 19: 393–400, 1995
• Spence L, Brown WJ, Pyne DB, Nissen MD, Sloots TP, McCormack JG, Locke AS and Fricker PA (2007) ‘Incidence, etiology, and symptomatology of upper respiratory illness in elite athletes.’ Medicine and Science in Sport and Exercise. 2007 Apr;39(4):577-86.
• Hirano T et al (1990) ‘Interleukin 6 and its receptor in the immune response and hematopoiesis.’ International Journal of cell cloning, 1990 Jan;8 Suppl 1:155-66; discussion 166-7.
• Christian P. Fischer et al (2004) ‘Supplementation with vitamins C and E inhibits the release of interleukin-6 from contracting human skeletal muscle.’ July 15, 2004 The Journal of Physiology, 558, 633-645.
• Bassit RA et al (2000) ‘The effect of BCAA supplementation upon the immune response of triathletes.’ Medicine and Science in Sport and Exercise, 2000 Jul;32(7):1214-9.
• L.T. Mackinnon (1997) ‘Immunity in athletes.’ International Journal of Sports Medicine, 1997 Mar;18 Suppl 1:S62-8.

www.theproteinworks.com

What’s its all-about?

CrossFit

To an outsider, Cross Fitters may appear like an obsessed bunch of hardcore enthusiasts who are prepared to work out to breaking point and sometimes beyond. As a fitness professional I have been aware of Crossfit® for many years, have dipped my toe in the water several times and even tried the occasional workout (they like to call them a WOD – workout of the day) but in order to really find out what it’s all about I needed to check out my local affiliate gym.

By Paul Mumford

On the cover Narmin Assria

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CrossFit is the brainchild of Greg Glassman, a gymnastics coach based in California who set up his gym in Santa Cruz 18 years ago. After studying the training routines of many elite athletes he realised that compound exercises (those that require many different muscles at once) coupled with high intensity primal movement patterns are key to establishing an elite level of fitness. Glassman defines this as, ‘work capacity across broad time and modal domains’. He then began devising exercise routines using many different methodologies including power lifting, Olympic weightlifting, gymnastics and kettlebells. Many have questioned his principles as dangerous but Glassman explains that ‘it (CrossFit) can kill you; I’ve always been completely honest about that’. However there are now enough people hungry for his way of training to support over 5,500 affiliate gyms worldwide.

My local affiliate in Chelmsford, Essex is run by Rob Manlove and his gym now looks after a wide range of people with many different goals. He began by explaining more about Glassman’s methodology. “CrossFit is based around 10 general physical skills: strength, speed, power, balance, accuracy, agility, flexibility, co-ordination, stamina and cardio-respitory endurance. The idea is to build capacity in all of these skills, no one is more important than another. If you’re lacking in one that’s seen as chink in your armour. For instance, a lack of flexibility will prevent you from getting into the positions required and a lack of strength will prevent you from moving the weight.”

I asked him about the type of people that take part in CrossFit. Is it for everyone? “All different kinds of people come with lots of different goals and although CrossFit is not designed to be sport specific, it will improve your ability in many sports. For instance; we have a basketball player, Kojo that comes here and although CrossFit won’t help to increase his shooting percentage, it has certainly improved his co-ordination, balance, stamina and many other skills needed for his sport. We aim to create a well-rounded athlete who is competent in a number of different skills.”

CrossFit also promotes competition amongst its members. Kojo can compete against someone like Helen, another of Rob’s members, who is in her late thirties and is working to lose weight. Even though they both have very different goals they’re doing the same programme and getting their own desired results. They can compete against each other by lifting their own level of weight and going head-to-head on endurance and time. Rob added, “Generally people who do CrossFit are competitive in nature and because of that this environment motivates them to push harder”.

I spoke to one of Rob’s regulars, Christine Cope who is a 36 year old mother of two. Her CrossFit journey is a bit of a revelation. “I’d seen loads of stuff on the internet about CrossFit and thought it looked cool but way out of my reach. Even though I knew there was a gym on my doorstep it took six months before I built up the courage to get in touch. Now it’s like my second home. It’s an amazing community, more like a club than a gym.”

Before CrossFit I couldn’t do things like lift my children over my head and put them on my shoulders.

So what has Christine achieved so far and how does it really help a busy Mum anyway? “Pulls ups were a biggie for me and I really love the Olympic lifting”, she said. “At first that seemed so difficult but because it’s technically challenging it gives me the opportunity to step out of my everyday life and really focus on something I’m doing for me. Before CrossFit I couldn’t do things like lift my children over my head and put them on my shoulders. They’re six and eight now and I can lift them no problem. It’s also helped me in many practical ways. If I get a puncture on my car, I’m now strong enough to take the wheel off myself and put the spare on. CrossFit is very relevant to my everyday life”.

The CrossFit Games

Every year the cream of CrossFit across the globe enter The CrossFit Games and this year over 100,000 people worldwide are taking part. The competition starts at the affiliate gyms with a 5-week programme overseen by a judge. Then the top 48 male and 48 female Cross Fitters go onto a regional heat in Copenhagen with the top 3 from each region then travelling to California for the CrossFit Games.  “A lot of the people in our gym aspire to making the games,” explained Rob, “but it’s very tough. I came 16^th in Europe last year but one of our members here, Scott who is 42 years old, is currently ranked 30^th in the World.”

What really impresses me about CrossFit is the attention and importance they place on technique. Every newbie regardless of age and experience goes through a thorough foundation course that teaches the basic skills required and the progressions needed to master them. All this is done before you can even start to compete against other Cross Fitters. Rob and Christine both took me through some of the basic movements including cleans, dead lifts and box jumps and I’m not ashamed to admit that even I struggled to keep up. I’ll definitely be back for more. CrossFit is clearly not just for the boys.

Both Christine and I are wearing Inov-8’s Bare-XF 260 shoes. They are designed with CrossFit in mind and have a zero drop heel (for optimum proprioception and balance) along with a Rope-Tec grip system to help with rope climbing.

Article appeared in our April issue.

Train like the trainers

In just over two years, Jane Woodhead, 41, has taken her fitness to the next level.  From being a multi-marathon runner, triathlete and boxing instructor, she has transformed her physique, qualified as a personal trainer and been chosen as the face and body of a sports nutrition brand.  Oh, and she holds down a demanding, full-time job.

A former journalist, Jane is now an Account Director at Paver Smith PR where she heads up the consumer and sports division.  “Fitness has dominated my adult life,” says Jane, admitting that initially she took a personal training course because she wanted to learn more about the dynamics of her own body.  “I wanted to understand fully how to achieve the body you want and the importance and role of nutrition,” says Jane.  “I reckoned the best way to expand my knowledge was to learn from the trainers of trainers.”

Flexible training option

As she works full time, Jane needed flexibility in her PT course and she found this with The Training Room (www.thetrainingroom.com).  Jane signed up for its six-month blended course, which combines studying at home with attending weekend practical courses   After qualifying as a REPs Level 3 personal trainer, she then completed a Les Mills Body Combat instructor course and Extreme Kettle Bell Instructor Course.  “When I started the personal training course it was primarily for my own knowledge to apply to my own fitness,” says Jane.  “But completing the course renewed my zest for training others.”

Jane was no stranger to teaching.  As Merseyside’s first fully qualified female amateur boxing coach, she has a local reputation for getting results from young men and women and taking them to regional and national competition level.  “Boxing and combat classes remain my first love but The Training Room course opened up many more opportunities.”

Literally taking shape

Taking on a personal training course when you’re holding down a full-time job is not for the faint-hearted, especially in your early 40s when the discipline of studying and sitting exams is a distant memory!  Jane gave up valuable social time and weekend relaxation to study, but it was for a finite amount of time and the wealth of knowledge she gained has set her up for life she believes.

“Like many women, I focused a lot of my time and energy on cardio in the belief that if I picked up weights I’d bulk up,” confesses Jane.  “But by implementing the advice given in my course I quickly realised that weights and resistance work are vital to bring about a body shape change, to develop lean muscle and achieve body definition.”  In fact, Jane’s body definition is now so good, she has just been chosen as the female ambassador for the UK’s sports nutrition brand Optimus Protein.  “I would never have dared bare my torso in a ‘beauty parade’ for a fitness brand before the transition in my own training,” says Jane.  “And you could argue that it was pretty daring to line up alongside ladies in their 20s and 30s.  But I did and I got the job!”

Knowing no bounds

Jane is director of Smart Boot Camp (www.smartbootcamp.co.uk) and runs these sessions in addition to teaching Spinning ®, Body Combat, Boxing and one-to-one personal training at a number of venues in the Wirral, Cheshire.   “Many of my clients work the ‘9-5’ Monday to Friday week so the hours I’m available dovetails nicely with what they can manage.  They love the fact I’ve also come from work and can truly identify with their daily work/exercise balance.”

And The Training Room? “I would highly recommend The Training Room course to fitness enthusiasts,” says Jane.  “You don’t have to be a trainer afterwards: the knowledge applied to your own fitness and physique goals is worth it alone.  The personal training course made me think afresh about my own body and regime: now my enthusiasm for my fitness and that of others knows no bounds.”

What fitness would need to survive a zombie attack? Contributing editor Patrick Dale shows you what in our latest Fitzine newsletter. You can sign up for this and get a free digital issue by returning to the home page of this site. Newsletter also contains a great £20 subs offer and you get a free pack of pocketfit playing cards.

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