40 - North Shore News — Friday, March 10, 2000 —_ “Take 45 minutes to get fit Shaun Karp Fitness Q&A QUESTION: I want to start on an exercise rou- tine but I am not sure if I have enough time. My blood pressure is high and my doctor has told me that I need to lose weight. How often should I workout? Answer: You will be happy to know that you can perform a balanced exercise routine in 7 minutes and it only has wo be done three times cach week. Your workout should consist of three compo- nents: cardiovascular exer- cise, swengthening exercises and a flexibility zoutine. The cardiovascular compo- nent should be 20 minutes in duration and can be done on a stationary bike, tread- mill, or on a stairclimber. If you are an outdoor enthusi- ast you can go for a jog, rollerbiade or try swimming : at your local pool. The flex- ~* ibility component of your workout should only take five to 10 minutes. A bal- anced stretching routine should include stretches for the. major muscle groups. Start with stretches for the quadriceps, hamstrings, chest, upper and lower back. The strengthening component of your workout can be performed in 15 minutes. Start by exercising the major muscle groups, ~ which include the legs, chest, back and. some exer- * “ gises for the abdominal muscles. You can get effec- _. tive results by performing .™ wwo sets per body part. Use a comfortable weight that allows you to perform 10 to “15 repetitions. There you have it: a bal- anced exércise routine that can be performed in only | y 45 minutes! Age, gender and personal goals must be considered when tailoring your exercise program. Once your routine is _, designed, be sure to pay / ~~" close attention to your exer- cise form and be sure to rest a minimum of 24 hours between your workouts. Consult your physician prior to beginning any exer- cise program. And have fun. Personal trainer Shaun aa Karp owns Karp Personal Training and Rehabilitation in North Vancouver's Gold’s Gym. Visit his Web site at . ——— SPORTING LIFE EVER wonder what's in those supplements that supposedly increase endurance, improve recovery and push fat aside in favor of lean muscle mass? Plenty of hype and an unhealthy dose of unsubstan- tiated claims that can be potentially harmful. But, while there's a need for more studies on the effects of these supplements on humans, there are some fegal and safe components of these power pills that really do live up to their reputation. Your supplementation needs are proportionate to the amount of activity that you do. If you’re into body- building, then muscle-build- ing agents such as creatine and HMB may work in your favor. If you’re primarily involved in aerobic exercise, metabolic optimizers such as shakes and nutrition bars were made for you. If you’re an endurance channel-surfer, then a general multi-vitamin will probably do it for you. So, whether you’re a high- level elite athlete, a weekend warrior, or you're just consid- ering making a move off the couch, you should know what you’re getting into, or rather what is getting into you, when it comes to taking supplements. Here’s a guide to under- standing what they are and ~ what they do. Carnitine is an amino acid that affects fatty acid metabo- lism to prornote the burning of stored fat for energy. There are rwo types of carni- tine: L-carnitine and D-carni- tine. The former is sold in owder or pill form and is less expensive and more avail- able than the latter. me Helen Kelesi Considerations: D-carni- line can cause cramping, nau- sea and diarrhea. Carnitine supplementation can be quite expensive. Buying it in bulk powder form is the economi- cal choice. ; Creatine monohydrate is a naturally occurring substance found in muscle. It’s actica involves the synthesis of adenosine di-phosphate, con- verting it into the more use- ful adenosine tri-phosphate to provide more fuel for mus- cles. Considerations: Long- term risk has not been deter- mined. Muscle cramping, nausea, diarrhea or dehydra- tion may be experienced with daily doses in excess of five grams. Chromium is sold as the compound chromium picoli- nate to improve its absorp- tion. Chromium enhances the function of insulin in trans- porting glucose to muscle cells to be used for energy instead of fat storage. The benefits are an increase in energy and lean muscle mass. Considerations: Few human studies have been done. In animal models, high doses have been found to damage DNA. Supplementation should be monitored to avoid excess accumulation. Ginseng’s active con- stituents, B vitamins and gin- senosides (mainly triterpenoid dammarane derivatives), are Runner's World “Best Buy” December ‘99 Consumer’s “Best Buy” 8 years ina row! onder DT Inquire about our New Strength & Stretch Golf Program . credited with increasing neu- roendecring function and neurotransmission in the brain, as well as improving carbohydrate and protein metabolism. Many profes- sional athletes incorporate ginseng in their diet. Considerations: Large doses can raise blood pres- sure. DHEA (dehy- droepiandrosterone) is a steroid hormone produced by the adrenal gland and is a precursor vo estrogen and testosterone. DHEA levels drop significantly after age 30 which can negatively affect musele tone. Considerations: While DHEA is not currendy classi- fied as an anabolic steroid and is available without a pre- scription, you should have your bluod levels checked before supplementation. Excess DHEA is associated with prostate cancer, liver damage and can lower HDL (“good”) cholesterol levels. HMB (beta-hydroxy-beta- methylbutyrate) is a byprod- uct of the amino acid leucine which stimulates the release of gluconeogenic precursors and protein synthesis in mus- cle. HMB has applications in wasting, diseases since it helps to prevent muscle loss and may reduce body fat and increase Jean muscle when combined with resistance exercise. Considerations: Human trials have indicated that HAMM is well tolerated and without toxicity, However, its long-term efigets have not be evaluated. Glucosamine sulfate forms the matrix of human joint cartilage. While some studies have suggested that glu- cosamine supplementation can help to rebuild cartilage, current thinking indicates that it works because it increases the production of hyaluronic acid which is responsible for the lubricating and shock-absorbing proper- ties of joint synovial iiuid. It's performance is greatly enhanced when combined with cetyl myristoleate (CMO) or chondroitin. Considerations: Some carly animal studies indicate that long-term use of glu- cesamine can raise insulin lev- els. Whey Protein is a rich source of amino acids and glutathione precursors, agents thar modulate immune response and chat are lost during periods of intense exercise of training. Supplementation with whey protein raises plutathione lev- els and is helptul in avoiding overtraining syndrome (OTS) in athletes. Whey protein may also increase the rate of tissue repair and muscle recovery. Considerations: Not suit- able for use in lactose intoler- ant individuals. Metabolic Optimizers are powders that are mixed with water or other liquid to pro- The Only Big Name Around Here is YOU INTRODUCTORY OFFER } 20 visits for $20 or Save $179 off at or 2 year membership. Reg $199 vide protein, carbohydrates and a broad range of sub- stances (0 improve metabolic functioning, including L-car- nitine, CoQ10, lipoie acid, panthetheine, pyridoxine: alpha-ketoglurarate and solu- ble potassium phosphate. These drinks provide concen- trated energy and may improve muscle recovery fol- lowing heavy exercise. Considerations: These powder nicals should not be used to replace regular meals. GABA (gamma- aminobutryic acid) naturally stimudates the production and release of human growth hor- mone (HGH) from the pitu- itary gland. Studies have shown that increased levels of HGH is associated with posi- tive anabolic and lipotropic action, or the buildup of lean muscle and utilization of body fat respectively. In addi- tion, GABA is also recog- nized as an effective analgesic and may reduce pain of the muscles and joints. Considerations: GABA is well tolerated. A few individ- uals have reported a slight temporary increase in heart rate when GABA was first introduced. Pyruvate is a naturally occurring by-product of nor- mal body metabolism and, when bonded to calcium, is a stabilized form of pyruvic acid. Supplementation with pyruvate has demonstrated an See Nutritional Page 41