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WHY MUSCTE& METAB(ITISMARE IHE PAIHSTtl REAI GAINS

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metabolisn, and strength tralning is the best \!a)' todo just lhal ln conlunction, having nore muscle andusing tha! ruuscle enhances Lhe body's €ilucosc Processing acti\'it):

For lhc ultimate in boostlng the metabolism, put tllsonre effort ttth hcerl lifting. locusing on compounclmovements sLrch es the deadlilt and the squat. T]lese t)'Pes

ol exercises [i11 keep rnetabolism high for a long Periodafter the tmining is oler. Ancl building rnore uruscle n-rass

rvill also lteep rnetabolism hummurg along at a lastel lerelon a daily basis.

There arc still rnote bene6ts [r-om pumping iron, *hichrnclude rhe consistent high level neutomusculer inlolve-l'ncnt ol the bodlt includlng the crtremities, thrt are

r'.r'nl'i d .rr . .1 .\rllen3.ng'.scrJlc.f....rr.Keeping those neuromusculal actions actir,e and liring

^t their highes! 1e\els on a consislent basis is ivl,at weight

training cloes. and this in rurn is very helplul in pushingbacl< agnrnst diabetes.

THE BEST TRAININGResistance tnrnlng is lanrasric lcrr fighting diabetes. Olthe

differcnt resislancc lraining (rptiLrns. weight naining is topgun. Ho\\erer, in order for \\'eight tuining to be as effectiveas possibLe. it needs to be as s[mulatin€i as possible.

Challenging is the key rvrrrd - the more challenging thcexercise. the belter. You mal get some benefit from a modelate \ r'rr]iout, parucular\' il l ou ale nerv to weight train-in!!. Ho\'.rer. il i ou realll t ant to fight hard againsr diaberes. hght hald during the rvorl<out. Lift welghts thatchallengc I our body:

Use both hearl lifting ancl lilting thet purnps the bloodinto )!ur muscles in a ma\ilrurn mrl1ne1. Use compoundlnovelnenrs (bench press. bent ovel clumbbell torvs.weightecl lunges) as rvell as isolating mr-rscle groups (trt-ceps push-clorvns. dumbbell culls)

H.rr.l. \ -Jrn ng' r'r.1,'rc. ir'ch:td,.'r'c6Jrn.-grrlsdrat urnslt,rm your bodl: And a physicalll' trnnslormeclbodl' Iighrs dialletes best. i!

POST.WORKOUTNAPPINGEnco!rage yo!r c entsto have a compeie posl-wo oul mealwlthin onehour of compleling thelrexercise sesslon. F nd

oui what yo!r clienis

arive honre lrom the r

ihey skip the posi-work

stra ghi to bed or lhat

as eep for lwo holrs?

DON'T FORGETTO AsKUpon geii ng a newclienl don't lorgei tofind out before ihe f rstsess on I the c ent has

shou ders, neck or someolher area of ihe body.

experenc ng any parn oraches laie y, especiaLy

acUvties ke bendingover or qolna !p a f Sht

BAREFOOT EARTHINGIS THIS THE NEW PANACEA FOR ATHLETES AND FITNESS FANS?

BY ROY STEVENSON

A:fi II il,fl ildlr. ""* #::ii'iil:t:l1.1}seleral rvell-conducted peer relierved studies that show a

positi\,e trend belore reconmending ncrv tuining tech-niques.

Horver,eL. science cortinues lo cliscover the beneltts olthe naturel rvorld. ancl one ncrv cliscoveD ol the inler^criolls oI Lhe earthi lree electrorls Nith hunan pl,lsiologlma) hnve significant benellts for athLetes and c\crciscls.

Wh,1t il th€re rvas :r technique that could help us

decrease rnuscle inllarnmalion. prevenl hee r-aclical chm-age. heaL iquries lasLer, reduce muscle sllffiress and tcn-siLrn. recoler lasrer lrorn harc] trrining, sleep ltetter, lTcl

improle our health and energl' Levels?

It alnNsl sounds roo good to be true, cloesnl itJ Il werverc lTcrlLl-rier, had more enelgll recovcred liom oulrvorkours hsrer, and our muscle tissue anclinluries healedfaster, $c couid train halder and longe], and our fitnessrvorLlcl impr-ole lasrer.

BAREFOOT EARTHINGThe energcnce ol barcloor c^rthing as a scientific disci-

pline hrrs m:rlcrr inplicetions lor all t)pesolathleLes Bare-

loLrt €rrthing slmply consists ol rvalking or slanding bare

fuiot or, the surlace o[ N,lother'Eartl-rHerels hou'ir works: The surlace ol the ealth is elec-

uical\' coDcluctile ancl posscsses a continuousll' renelvecl

supp\' ol fiee electrons, due to actilities such as tl,uncler

and lightning stonns (ofrvhich there are 1.000-2,000 con-tinually active around the globel). These stolms cleate a

constanl currellt ol thousands ol ampeles that ls distrib-uted across the planeti su ace.

This natural and ln\'isible florv ol electtons. ancl its elec

tric freld. exist on the surlace o[ all conductive objects

includin8 people. plants and antmals - anything that's i1-I

direcr physical contiict \\ith the earth.When we stand on the earth (must be in barc leet) rve

become electricalll grounded to it, and this physical con-tact with the ealth mainlains our bodv at tlle same lleutralelectrical vohage rrl the eer-dr. And these eleclrons that rve

exchange with the e:rrth can help us in many wa)'s

The problen is th:lt today we wear q'nthetic solecl

shoes with selcnl lelers thal cut off lhe {low ol e]ecttons

from the earth ro out bodl and we live or work in an envircnmen! that insulates us from the earthl subtle electron

charge, such as high rise br.tildings.As a r€sult ol this ins l;ttion, our body no longer main-

tains the natural fuee electron charge ol the eath. and thuswe are not protected b) the earlhs eleclric freld and naru

ral supply o[ fiee electrons. This lack ol grounding leads

to a loss of electrical subilit) 1n the bodl and a deficiencyof elecnons that rlltrrvs ranpant liee radical Production.

WHAT EARTHING CAN DO FOR ATHLETESBarefoot earthing reduces muscle soteness and inllam

mation. We know thart inllannation is causeci b1'liee lacl-

icals that are produced then muscle tissue is damaged or

rnurnalized ftom exercise and sttength uaining.Free mdicals are neutralized by electrons from any

source, so it is thought rhat this florv ol free electrons lromihe earths s rlace into the bodl'teduces inllammation byblocking free radicaL ploduclion, and therelore helps the

injury repair Pr.rcess.There just mr1 be somerhing to this theory Ma1ry of us

notice how we leelbetter when we rvalk bareloot on the ea[h.You n:u;,, lor example, heve felt more relued and invigorated

after spending a dal rvalking bareloor on the beach.

EARTHING, PAIN AND INFLAMMATIONThere arc some compelling studies lhat demonslmle that

earthing, or groundinS, reduces pain and inllammationRenowned Atirletics west distance running coach, Dlck

Brown, PhD (exercisc physiology), has iust finished a promising pilot stud) n! the Univetsity of Oregon on lhe elfecl olgrounding on dehled onset muscle soleness Uourn,il oJ

Alterndti!..11d Corritrnrcnld,-y Mddicin., Vol 16, 2010).

This double bLrnd study involved four male subjects(aged 20-23) rvhrr rrere grounded with electrode patches

and patented conductive sheets connected to the eanh.rvhile lour other conuol subjects appeared to be con_

nected to the eilrth. but their apparatus rvere tamperedwith so the,v \lere nLrt $ounded.

The gronnded subjects were attached to grounded elec-

rrodes from 5 p.m. unti] 7 a.m. lor three consecutive days

Both $oups did enough hea\ry exercise (2 sets o[ eccentric

roe laises \\'ith one-rhird their body rveighO to induce

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delayed onser muscle soreness and acute inllammation in their calf muscles.A plethora of medical tests (42 in all) was performed before and after

the exercise and grounding treatmenl, including creatine kinase (a

marker o[ muscular damage), white b]ood cell count, serum cortisol, a

visual analoSue of pain s(rle. plus magreu. re>onrn\e imagrng.Of 144 data poinls examined, 52 showed differences of 10 percent or

grealer between the grounded and ungrounded group in favor ol thegrounded group. ln other words, when the researchers used both objec-tive and subjective pain measurements and blood markers ol inflamma-tion, the grounded subjects generally exhibited lower symptoms ofinflammation and pain.

EARTHING, MUSCLE STRESS AND TENSIONChevalier et al. (2006) looked at the effecrs of earthing on 58

healthy adults in a double blind stud,r' and concluded that it pro-duced statisticalll srgnificant and nearl) instantaneous reductionsin overall muscle srress and lension in the body.

Using electromy ography, he lound rhat tensed musclesrelaxed, and that hlpeltonic muscles rvere restored !o normallension, when eanhed.' (E&rcpedn Biolog and ElectromIgnetics,

January 2006).

EARTHING AND RECOVERYSports chiropractor Dr. Jeffrey Spencer (a forrner Ol1'rnpic

cyclist who *orks trth elite athletes) tells how he used grounding(in their sleep) Lrn the Amencan-sponsored cycling team; whowent on ro win the 2003, 2004, 2005, and 2007 Tours de France.

He conciuded that rhis practice enhanced their recoveryspeeded up injun repair and improved their overall perlormance.

Dr. Spencer describes his experiences administering to cycllstsduring the grueling Tour de France. "l have seen an absence ofwhat we regard as r normal inflamrnatory response," he says of rhecyclists who used grounding. "Grounding helps minimize inlurydowmime and speed rccovery I know how long iL takes Lo recovernotmally" ftVith grounding). '\he changes in terms ofbody recov-ery irom day to da\: rhe abilily !o repair tissue, to recover fromactivity and stresses and strains of the dal are amazing."

EARTHING AND SLEEPMany subjects in eanhing studies notice that they sleep more

soundly rvhen thel sleep in a grounded state. As sleep is a criti-ca1 recovery mode. an)'rhing lhat could help us sleep berter isgoing to indirectll improve our running by enhancing physicalrccoveDr

HOW CAN WE GET THE EARTHING EFFECT?Walking barefoot is the simpiest way to ger your elecrron fix

lor the dal Sitting on rhe ground, or sitting with your feet touch-ing the ground rvorks fine. Connecting with the earth severaltimes per day is benehcial.

I mlked with N{artin Zucker, who has been researching bare-foot earthing since it ernerged as a science. According !o Zucker,"Occasionai barefoot exposure won't get the job done. We needto be grounded during the night when the body goes into repairand restoralion mode. llarhletes are looking for an advantage andto be able to sleep betrer and deeper, and speed recovery andhealing, thats the rval to go.

On the market are pads thar you piace on your bed and pluglnto an outlet. that $'ill keep you grounded to the earth (exchang

ing rhe elecuons).

SUMMARYThere is some Sood evidence that shows earthing could facili-

tate recoveD' from in{lammation and acute and even chronicinjury. These eflecrs are seemingly related to our Lissues absorb-ing mobile electrons lrom the earth. These findings come at a

time when rhe inflammarion theory of disease is receiving muchinterest from the biomedical community

According to its advocates, it restores and maintains our natu-ral electrical state. reducing inflammation and pain. thereby pro-moting health and recovery from vigorous activities such as running.

The implications ol earthing, if verified, are too great for ath-letes to ignore. Should you try barefoot earthing to help your fit-nessl You have nothing ro lose by walking around outside on thegrass or dirt for hall an hour, a couple of times a day. @