Ksenia gets top billing in Qualifying draw
Four Indians seeded; Sharmada Balu highest ranked Indian
Pune, December 16: Russia’s Ksenia Kirillova has been top seeded in the Qualifying draw of the 11th NECC-ITF $25,000 Women’s tennis tournament wherein all the seeds get first round bye for the event that begins at the Deccan Gymkhana courts on Saturday.
Kirillova meets India’s Sri Vaishnavi Peddi Reddy in the second round; while the second seded Hua-Chen Lee faces 12th seed Shu-Ying Hsieh after the draw was made on Friday evening.
Four Indians have been seeded in the qualifying with Sharmada Balu being placed at No 4, the best seeded Indian, while Kyra Shroff is seventh, Rushmi Chakravarthi eighth and Ankita Raina tenth. Both Kyra and Rushmi had a forgettable outing in the ongoing $10,000 ITF tennis at Balewadi.
Sharmada has a tough second round match against Ireland’s Julia Moriarty on the morrow, while Kyra waits for the winner of first round match between Prarthana Prathap and Ho-Ching Wu of Hong Kong.
Rushmi too will have to wait as she is drawn to play the winner of Sheethal Gautham and Preethi Srinivasan in the bottom half of the draw. Eight players will make it to the main draw after playing three rounds in a draw of 48.
Following the withdrawal of the top seed Alexandra Panova of Russia, Varatchaya Wongteanchai of Thailand would get the top billing in the main draw, which begins on Monday. It would have been Panova’s third appearance in Pune had she not pulled out. Upcoming teenager Sachie Ishizu from Japan will now head the bottom half of the draw being the No 2 seed.
Meanwhile, two city players Rutuja Bhosale, and Aishvarya Srivastava are among the four players granted wild cards for the main draw. The other two are Prerna Bhambri, Rishika Sunkara.
SEEDS
1-Ksenia Kirillova (Rus); 2-Hua-Chen Lee (Tpe); 3-Jia Xiang Lu (Chn); 4-Sharmada Balu (Ind); 5-Ju-Eun Kim (Kor); 6-Hae-Sung Kim (Kor); 7-Kyra Shroff (Ind); 8-Rushmi Chakravarthi (Ind); 9-Julia Parasyuk (Rus); 10-Ankita Raina (Ind); 11- Noel Scott (USA); 12-Shu-Ying Hsieh (Tpe); 13-Julia Moriarty (Irl); 14-Evgeniya Svintsova (Rus); 15-Napatsakorn Sankaew (Tha); 16-Anamika Bhargava (USA).
Friday, December 16, 2011
Qualifying for NECC ITF
Ksenia gets top billing in Qualifying draw
Four Indians seeded; Sharmada Balu highest ranked Indian
Pune, December 16: Russia’s Ksenia Kirillova has been top seeded in the Qualifying draw of the 11th NECC-ITF $25,000 Women’s tennis tournament wherein all the seeds get first round bye for the event that begins at the Deccan Gymkhana courts on Saturday.
Kirillova meets India’s Sri Vaishnavi Peddi Reddy in the second round; while the second seded Hua-Chen Lee faces 12th seed Shu-Ying Hsieh after the draw was made on Friday evening.
Four Indians have been seeded in the qualifying with Sharmada Balu being placed at No 4, the best seeded Indian, while Kyra Shroff is seventh, Rushmi Chakravarthi eighth and Ankita Raina tenth. Both Kyra and Rushmi had a forgettable outing in the ongoing $10,000 ITF tennis at Balewadi.
Sharmada has a tough second round match against Ireland’s Julia Moriarty on the morrow, while Kyra waits for the winner of first round match between Prarthana Prathap and Ho-Ching Wu of Hong Kong.
Rushmi too will have to wait as she is drawn to play the winner of Sheethal Gautham and Preethi Srinivasan in the bottom half of the draw. Eight players will make it to the main draw after playing three rounds in a draw of 48.
Following the withdrawal of the top seed Alexandra Panova of Russia, Varatchaya Wongteanchai of Thailand would get the top billing in the main draw, which begins on Monday. It would have been Panova’s third appearance in Pune had she not pulled out. Upcoming teenager Sachie Ishizu from Japan will now head the bottom half of the draw being the No 2 seed.
Meanwhile, two city players Rutuja Bhosale, and Aishvarya Srivastava are among the four players granted wild cards for the main draw. The other two are Prerna Bhambri, Rishika Sunkara.
SEEDS
1-Ksenia Kirillova (Rus); 2-Hua-Chen Lee (Tpe); 3-Jia Xiang Lu (Chn); 4-Sharmada Balu (Ind); 5-Ju-Eun Kim (Kor); 6-Hae-Sung Kim (Kor); 7-Kyra Shroff (Ind); 8-Rushmi Chakravarthi (Ind); 9-Julia Parasyuk (Rus); 10-Ankita Raina (Ind); 11- Noel Scott (USA); 12-Shu-Ying Hsieh (Tpe); 13-Julia Moriarty (Irl); 14-Evgeniya Svintsova (Rus); 15-Napatsakorn Sankaew (Tha); 16-Anamika Bhargava (USA).
Four Indians seeded; Sharmada Balu highest ranked Indian
Pune, December 16: Russia’s Ksenia Kirillova has been top seeded in the Qualifying draw of the 11th NECC-ITF $25,000 Women’s tennis tournament wherein all the seeds get first round bye for the event that begins at the Deccan Gymkhana courts on Saturday.
Kirillova meets India’s Sri Vaishnavi Peddi Reddy in the second round; while the second seded Hua-Chen Lee faces 12th seed Shu-Ying Hsieh after the draw was made on Friday evening.
Four Indians have been seeded in the qualifying with Sharmada Balu being placed at No 4, the best seeded Indian, while Kyra Shroff is seventh, Rushmi Chakravarthi eighth and Ankita Raina tenth. Both Kyra and Rushmi had a forgettable outing in the ongoing $10,000 ITF tennis at Balewadi.
Sharmada has a tough second round match against Ireland’s Julia Moriarty on the morrow, while Kyra waits for the winner of first round match between Prarthana Prathap and Ho-Ching Wu of Hong Kong.
Rushmi too will have to wait as she is drawn to play the winner of Sheethal Gautham and Preethi Srinivasan in the bottom half of the draw. Eight players will make it to the main draw after playing three rounds in a draw of 48.
Following the withdrawal of the top seed Alexandra Panova of Russia, Varatchaya Wongteanchai of Thailand would get the top billing in the main draw, which begins on Monday. It would have been Panova’s third appearance in Pune had she not pulled out. Upcoming teenager Sachie Ishizu from Japan will now head the bottom half of the draw being the No 2 seed.
Meanwhile, two city players Rutuja Bhosale, and Aishvarya Srivastava are among the four players granted wild cards for the main draw. The other two are Prerna Bhambri, Rishika Sunkara.
SEEDS
1-Ksenia Kirillova (Rus); 2-Hua-Chen Lee (Tpe); 3-Jia Xiang Lu (Chn); 4-Sharmada Balu (Ind); 5-Ju-Eun Kim (Kor); 6-Hae-Sung Kim (Kor); 7-Kyra Shroff (Ind); 8-Rushmi Chakravarthi (Ind); 9-Julia Parasyuk (Rus); 10-Ankita Raina (Ind); 11- Noel Scott (USA); 12-Shu-Ying Hsieh (Tpe); 13-Julia Moriarty (Irl); 14-Evgeniya Svintsova (Rus); 15-Napatsakorn Sankaew (Tha); 16-Anamika Bhargava (USA).
Monday, December 5, 2011
Boys and Girls Under 12 Singles, December 4, 2011
Brief results for last Sunday:
Girls Under 12:
Shambhavi Nadkarni d. Ila Dadhe: 6-0
Mansi Narde d. Shreeja Kapshikar: 6-1
Final:
Shambhavi Nadkarni d. Mansi Narde: 6-0
Boys Under 12:
Kyle Cummings d. Shreyas Lanke: 6-0
Manas Thukral d. Varun Phatak: 6-3
Kyle Cummings d. Geet Singhi: 6-0
Manas Thukral d. Shreyas Lanke: 6-0
Final:
Kyle Cummings d. Manas Thukral: 6-0
NECC Women's ITF, a USD 25,000 tournament will be held at Deccan Gymkhana from the 17th to 24th of December. Entry is free. We request the parents to get their kids to watch the matches. It will be a good learning experience for them. The last four days have evening and night matches.
Follow on facebook : Deccan Womens ITF
Girls Under 12:
Shambhavi Nadkarni d. Ila Dadhe: 6-0
Mansi Narde d. Shreeja Kapshikar: 6-1
Final:
Shambhavi Nadkarni d. Mansi Narde: 6-0
Boys Under 12:
Kyle Cummings d. Shreyas Lanke: 6-0
Manas Thukral d. Varun Phatak: 6-3
Kyle Cummings d. Geet Singhi: 6-0
Manas Thukral d. Shreyas Lanke: 6-0
Final:
Kyle Cummings d. Manas Thukral: 6-0
NECC Women's ITF, a USD 25,000 tournament will be held at Deccan Gymkhana from the 17th to 24th of December. Entry is free. We request the parents to get their kids to watch the matches. It will be a good learning experience for them. The last four days have evening and night matches.
Follow on facebook : Deccan Womens ITF
Boys Under 10, Sunday, 27 November 2011
Results from the boys Under 10:
Manas Thukral d. Pratham Bhujbal: 7-5
Dev d. Siddarth: 6-1
Parth Sumbre d. Rahul Dikshit: 6-2
Omkar Agnihotri d. Rohan Raheja: 6-0
Omkar Agnihotri d. Naad dantale: 6-1
Varun Pathak d. Parth Sumbre: 6-3
Dev Dharmadhikari d. Yash Jagtap: 6-1
Manas thukral d. dev Dharmadhikari: 6-4
Varun Pathak d. Parth Sumbre: 6-3
Varun Phatak d. Omkar Agnihotri: 7-5
Final:
Manas Thukral d. Varun Phatak: 6-2
Manas Thukral d. Pratham Bhujbal: 7-5
Dev d. Siddarth: 6-1
Parth Sumbre d. Rahul Dikshit: 6-2
Omkar Agnihotri d. Rohan Raheja: 6-0
Omkar Agnihotri d. Naad dantale: 6-1
Varun Pathak d. Parth Sumbre: 6-3
Dev Dharmadhikari d. Yash Jagtap: 6-1
Manas thukral d. dev Dharmadhikari: 6-4
Varun Pathak d. Parth Sumbre: 6-3
Varun Phatak d. Omkar Agnihotri: 7-5
Final:
Manas Thukral d. Varun Phatak: 6-2
Wednesday, November 23, 2011
Sunday Tennis League - November 20, 2011
Brief results from the matches
Girls Under 14:
Anahita Pande d. Rutika Agarwal: 6-0
Nehal Patankar d. Samruddhi Ghumare: 7-6
Radhika Joshi d. Vaidehi Katkar: 6-1
Janhavee Walavadkar d. Kasturi Lende: 6-4
Semi finals:
Anahita Pande d. Samruddhi Ghumare : 6-1
Radhika Joshi d. Janhavee Walavadkar: 6-2
Final:
Radhika Joshi d. Anahita Pande: 7-6 (7-4)
Boys:
Christian Cummings d. Shubhankar Bhajekar: 6-2
Yavin Solomon d. Yeshwant Gutta: 6-3
Anish Patankar d. Aniruddha Deshpande: 6-1
Apporva Ringangoankar d. Tanishq Deshpande: 6-0
Atharva Sharma d. Kyle Cummings: 6-1
Sammit Ranade w/o Sharan Rajani
Aditya Iyer w/o Indraneel Patil
Christian Cummings d. Yavin Solomon: 7-6 (7-2)
Apporv Ringangaonkar d. Anish Patankar: 6-4
Atharva Sharma d. Sammit Ranade: 6-1
Semi Finals:
Aditya Iyer d. Atharva Sharma: 6-3
Christian Cummings d. Apporv Ringangaonkar: 6-1
Final:
Aditya Iyer d. Christian Cummings: 7-6
Boys and Girls Under 10 will be held on November 27
Girls Under 14:
Anahita Pande d. Rutika Agarwal: 6-0
Nehal Patankar d. Samruddhi Ghumare: 7-6
Radhika Joshi d. Vaidehi Katkar: 6-1
Janhavee Walavadkar d. Kasturi Lende: 6-4
Semi finals:
Anahita Pande d. Samruddhi Ghumare : 6-1
Radhika Joshi d. Janhavee Walavadkar: 6-2
Final:
Radhika Joshi d. Anahita Pande: 7-6 (7-4)
Boys:
Christian Cummings d. Shubhankar Bhajekar: 6-2
Yavin Solomon d. Yeshwant Gutta: 6-3
Anish Patankar d. Aniruddha Deshpande: 6-1
Apporva Ringangoankar d. Tanishq Deshpande: 6-0
Atharva Sharma d. Kyle Cummings: 6-1
Sammit Ranade w/o Sharan Rajani
Aditya Iyer w/o Indraneel Patil
Christian Cummings d. Yavin Solomon: 7-6 (7-2)
Apporv Ringangaonkar d. Anish Patankar: 6-4
Atharva Sharma d. Sammit Ranade: 6-1
Semi Finals:
Aditya Iyer d. Atharva Sharma: 6-3
Christian Cummings d. Apporv Ringangaonkar: 6-1
Final:
Aditya Iyer d. Christian Cummings: 7-6
Boys and Girls Under 10 will be held on November 27
Saturday, November 19, 2011
Round Robin Super Series
Following players have been selected for the round robin super series in the under 14 age groups
Boys Under 14:
Aditya Iyer
Approv Ringangaonkar
Christian Cummings
Atharva Sharma
Girls Under 14:
Anahita Pande
Radhika Joshi
Sachi Kulkarni
Boys Under 14:
Aditya Iyer
Approv Ringangaonkar
Christian Cummings
Atharva Sharma
Girls Under 14:
Anahita Pande
Radhika Joshi
Sachi Kulkarni
Tuesday, November 15, 2011
Brief Scores:
Girls:
Riya Joshi def. Anaya Thorat : 6-3
Anahita Pande def. Sayuri Govind : 6-4
Riya Joshi def. Aishwarya Khatal : 6-3
Avyakta Thorat def. Isha Ghaisas : 7-5
Anahita Pande def. Anaya Thorat : 6-3
Aishwarya Khatal def. Sayuri Govind: 6-4
Final: Anahita Pande def. Riya Joshi : 6-4
Boys:
Abhishek Ranade def. Geet Singhi : 6-0
Aditya Iyer def. Jay Deokar : 6-0
Noel Nelvin def. Tanishq Deshpande : 6-0
Abhishek Ranade def. Noel Nelvin : 6-3
Jay Deokar def. Tanishq Deshpande : 6-3
Final: Abhishek Ranade def. Jay Deokar : 6-3
We will be starting a round robin format for the best 8 players of each age group soon.
Sunday, November 13, 2011
800 wins club
Roger Federer reached a career milestone of 800 match wins on the ATP World Tour at the Paris Masters. Here is a look at the exclusive 800 wins club
1. Jimmy Connors: 1242 wins
2. Ivan Lendl: 1071 wins
3. Guillermo Vilas: 923 wins
4. John McEnroe: 875 wins
5. Andre Agassi: 870 wins
6. Stefan Edberg: 806 wins
7. Roger Federer: 801 wins
Friday, November 4, 2011
13 and 20 November 2011
Boys and Girls Under 12 Singles will be held on 13th November
and
Boys and Girls Under 14 Singles will be held on 20th November
and
Boys and Girls Under 14 Singles will be held on 20th November
Friday, October 21, 2011
Deccan Players Victorious in Nationals
Deccan Tennis Scheme student 15 year old Rutuja Bhosale won the Women's Nationals held in Delhi last week. In doing so she becomes the second youngest player to achieve this feat.
In Men's Doubles veteran southpaw Nitin Kirtane won the Men's Doubles partnering another Deccan Gymkhana member Arjun Kadhe.
Congratulations to Rutuja, Arjun and Nitin......
In Men's Doubles veteran southpaw Nitin Kirtane won the Men's Doubles partnering another Deccan Gymkhana member Arjun Kadhe.
Congratulations to Rutuja, Arjun and Nitin......
October 9 and 16, 2011
The remaining matches were completed this Sunday.
In the Anahita Pande won the girls under 12 singles by defeating Sachi Kulkarni 7-5 in a close match. In the boys under 10 segment, Jay Deokar was the winner, accounting for Mayank Joshi 6-2.
In the Girls Under 14, Anahita Pande got the better of Shambhavi Nadkarni: 7-2. In the Under 14 Boys, Christian Cummings defeated Aditya Iyer in a close match 6-4. In the round robin format, earlier in the day Aditya Iyer had defeated Christian Cummings. This is Aditya's second final in the Sunday Tennis League, he had won the Boys Under 12 title. Christian had lost the Under 14 final last month but went one better this time around.
16 October 2011
In the men’s doubles, Ketan Dhumal andAbhishek Tamhane won the title. In the final they prevailed over Mandar Wakankar and Mukund Joshi.
Vidyadhar Humnabadkar and Amit Patankar deserve a special mention. They won two close matches against much younger opponents. Vidyadhar is a regular participant in the 45 plus segment of doubles.
Semifinals:
Ketan Dhumal/Abhishek Tamhane bt. Vidyadhar Humnabadkar/Amit Patankar : 8-1
Mandar Wakankar/Mukund Joshi bt. Manoj Kusalkar/Sunil Kusalkar: 8-5
Finals:
Ketan Dhumal/Abhishek Tamhane bt. Mandar Wakankar/Mukund Joshi: 8-5
This Sunday, 23rd October , no matches will be held. Next matches on 30th October.
Happy Diwali to everyone....
In the Anahita Pande won the girls under 12 singles by defeating Sachi Kulkarni 7-5 in a close match. In the boys under 10 segment, Jay Deokar was the winner, accounting for Mayank Joshi 6-2.
In the Girls Under 14, Anahita Pande got the better of Shambhavi Nadkarni: 7-2. In the Under 14 Boys, Christian Cummings defeated Aditya Iyer in a close match 6-4. In the round robin format, earlier in the day Aditya Iyer had defeated Christian Cummings. This is Aditya's second final in the Sunday Tennis League, he had won the Boys Under 12 title. Christian had lost the Under 14 final last month but went one better this time around.
16 October 2011
In the men’s doubles, Ketan Dhumal andAbhishek Tamhane won the title. In the final they prevailed over Mandar Wakankar and Mukund Joshi.
Vidyadhar Humnabadkar and Amit Patankar deserve a special mention. They won two close matches against much younger opponents. Vidyadhar is a regular participant in the 45 plus segment of doubles.
Semifinals:
Ketan Dhumal/Abhishek Tamhane bt. Vidyadhar Humnabadkar/Amit Patankar : 8-1
Mandar Wakankar/Mukund Joshi bt. Manoj Kusalkar/Sunil Kusalkar: 8-5
Finals:
Ketan Dhumal/Abhishek Tamhane bt. Mandar Wakankar/Mukund Joshi: 8-5
This Sunday, 23rd October , no matches will be held. Next matches on 30th October.
Happy Diwali to everyone....
Tuesday, October 4, 2011
Schedule for October 2011
9th October - Boys and Girls Under 14 Singles
16th October - Men's Doubles
23rd October - Men's Singles
30th October - Women's Singles and Girls Under 12
16th October - Men's Doubles
23rd October - Men's Singles
30th October - Women's Singles and Girls Under 12
Sunday October 2, 2011
Kids in 3 age groups competed for top honors on 2nd October at Deccan Gymkhana in the Sunday Tennis League.
The rains however were unrelenting and matches in Girls Under 12 and Boys Under 10 had to be called off at the semi final stage.
I would like to thank Riya Joshi, Sachi Kulkarni and Anahita Pande for their enthusiasm in mopping the courts. A few parents too helped in removing the water from the courts when the rains stopped. The remaining matches will be played on the 9th of October at 10:30AM.
Thanks to Sammit Ranade and Akshay Kadam for conducting the matches. Shyam Mehendale for his continued support and Synergy Sports for providing Gamma.
Results:
Girls Under 10
Sneha Ranade w/o Sejal Gandhi
Anaya Thorat bt. Aanisha Shewate: 6-1
Smita Walhekar bt. Sucheta Patil: 6-4
Avyakta Thorat bt. Sneha Ranade: 6-2
Smita Walhekar bt. Sucheta Patil: 6-4
Finals
Avyakta Thorat bt. Smita Walhekar: 6-1
Boys Under 10
Tanish Deshpande bt. Yash Liman: 6-4
Pratham Bhujbal bt. Nilesh Waghmare: 6-0
Mayank Joshi bt. Parth Sumbare: 6-1
Omkar Agnihotri bt. Nupur Choudhary: 6-2
Jay Devkar bt. Kapeesh Khandge: 6-3
Tanmay Darade bt. Pushkaraj Jagtap: 6-0
Vinil Patil bt. Arjun Gohad: 6-0
Dev Dharmadhikari bt. Shishir Singh: 7-5
Pratham Bhujbal bt. Tanish Deshpande: 6-0
Mayank Joshi bt. Omkar Agnihotri: 6-1
Jay Devkar bt. Tanmay Darade: 6-1
Dev Dharmadhikari bt. Vinil Patil: 6-0
Semi finals and finals will be played on 9th October
Girls Under 12
Anahita Pande w/o Sanjana Jadhav
Shreeya Varma bt. Apporva Gohad: 6-2
Riya Joshi bt. Cherisha Bhandari: 6-3
Nisha Waghmare bt. Mukta Bhairat: 6-2
Reeya Chavan bt. Aishwarya Khatal: 6-0
Sachi Kulkarni bt. Riya Chaphekar: 6-2
Nisha Waghmare bt.Reeya Chavan: 6-1
Shreeya Varma bt. Riya Joshi: 6-4
Remaining matches will be played on 9th October 2011
The rains however were unrelenting and matches in Girls Under 12 and Boys Under 10 had to be called off at the semi final stage.
I would like to thank Riya Joshi, Sachi Kulkarni and Anahita Pande for their enthusiasm in mopping the courts. A few parents too helped in removing the water from the courts when the rains stopped. The remaining matches will be played on the 9th of October at 10:30AM.
Thanks to Sammit Ranade and Akshay Kadam for conducting the matches. Shyam Mehendale for his continued support and Synergy Sports for providing Gamma.
Results:
Girls Under 10
Sneha Ranade w/o Sejal Gandhi
Anaya Thorat bt. Aanisha Shewate: 6-1
Smita Walhekar bt. Sucheta Patil: 6-4
Avyakta Thorat bt. Sneha Ranade: 6-2
Smita Walhekar bt. Sucheta Patil: 6-4
Finals
Avyakta Thorat bt. Smita Walhekar: 6-1
Boys Under 10
Tanish Deshpande bt. Yash Liman: 6-4
Pratham Bhujbal bt. Nilesh Waghmare: 6-0
Mayank Joshi bt. Parth Sumbare: 6-1
Omkar Agnihotri bt. Nupur Choudhary: 6-2
Jay Devkar bt. Kapeesh Khandge: 6-3
Tanmay Darade bt. Pushkaraj Jagtap: 6-0
Vinil Patil bt. Arjun Gohad: 6-0
Dev Dharmadhikari bt. Shishir Singh: 7-5
Pratham Bhujbal bt. Tanish Deshpande: 6-0
Mayank Joshi bt. Omkar Agnihotri: 6-1
Jay Devkar bt. Tanmay Darade: 6-1
Dev Dharmadhikari bt. Vinil Patil: 6-0
Semi finals and finals will be played on 9th October
Girls Under 12
Anahita Pande w/o Sanjana Jadhav
Shreeya Varma bt. Apporva Gohad: 6-2
Riya Joshi bt. Cherisha Bhandari: 6-3
Nisha Waghmare bt. Mukta Bhairat: 6-2
Reeya Chavan bt. Aishwarya Khatal: 6-0
Sachi Kulkarni bt. Riya Chaphekar: 6-2
Nisha Waghmare bt.Reeya Chavan: 6-1
Shreeya Varma bt. Riya Joshi: 6-4
Remaining matches will be played on 9th October 2011
Wednesday, September 28, 2011
Importance of Bananas
Tennis players require instant energy to refuel their body for efficient training and peak performance. Bananas provide instant and long-lasting energy that are perfect for Tennis Nutrition. Ripe bananas contain the following nutrients: 1.2 grams protein, 0.2 grams fat, carbohydrate 25.8 milligrams (mg), 0.7 grams fiber, 8 mg calcium, phosphorus 28 mg, 0.5 mg iron, Vitamin B 0.08 mg, Vitamin C 3 mg, 99 calories and 72 grams of water.
Here are the top reasons for including bananas as an important part of tennis nutrition.
1. Bananas contain dietary fibers and complex carbohydrates and have other great benifits, they help:
· Sustain optimum levels of performance.
· Supply the fuel needed for muscle and central nervous system activities.
· Improve memory and aid clear thinking during physical activities.
· Regulate the digestive system, no one wants digestive issues on the court.
2. They contain manganese and vitamin C which:
· Promotes quick healing. This is important for athletes as they are more prone to injuries while training.
· Strengthens the bones and ligaments.
· Strengthens the immune system to help players endure the stress of training without getting sick.
3. They contain potassium which:
· Helps prevent muscle cramps.
· Helps replenish the bodily fluids and electrolytes that are lost after one to two hours of intense play or practice.
4. They contain vitamin B6 that helps:
· Convert carbohydrates and proteins into energy.
· Build up muscular tissues and aid the formation of red blood cells.
Bananas are a wonder food so put one in your bag before you play
Here are the top reasons for including bananas as an important part of tennis nutrition.
1. Bananas contain dietary fibers and complex carbohydrates and have other great benifits, they help:
· Sustain optimum levels of performance.
· Supply the fuel needed for muscle and central nervous system activities.
· Improve memory and aid clear thinking during physical activities.
· Regulate the digestive system, no one wants digestive issues on the court.
2. They contain manganese and vitamin C which:
· Promotes quick healing. This is important for athletes as they are more prone to injuries while training.
· Strengthens the bones and ligaments.
· Strengthens the immune system to help players endure the stress of training without getting sick.
3. They contain potassium which:
· Helps prevent muscle cramps.
· Helps replenish the bodily fluids and electrolytes that are lost after one to two hours of intense play or practice.
4. They contain vitamin B6 that helps:
· Convert carbohydrates and proteins into energy.
· Build up muscular tissues and aid the formation of red blood cells.
Bananas are a wonder food so put one in your bag before you play
Monday, September 26, 2011
September 25, 2011- Boys Under 12 Singles & Girls Under 14 Doubles
The Boys Singles draw threw up some interesting matches which went down to the wire. The pick of the day being the semifinal between Aditya Iyer and Arjun Karmarkar. Aditya was up a break and seemed to be cruising into the finals before Arjun staged a remarkable fightback. Aditya held his nerve to serve out the match and win 6-4.
Thanks to Akshay Kadam for conducting the tournament, Synergy Sports for Gamma and Shyam Mehendale.
Boys Singles Results:
First & Second Round:
Kyle cummings bt. Kapeesh Khandge : 6-0
Shreyas Mankame lost to Manas Thakkar: 6-4
Sarthak Undale bt. Mayank Joshi: 6-2
Apporv Ringangaonkar bt. Sarthak Undale: 6-0
Arjun Karmarkar bt. Pradyumna Nanerkar: 6-0
Vedang Puranik bt. Dev Dharmadhikari: 6-3
Jay Deokar bt. Bhujang Shinde: 6-4
Nilesh Waghmare bt. Shishir Singh: 6-4
Aditya Iyer bt. Arya Mulay: 6-1
Ayush Prabhune bt. Kyle cummings: 6-0
Manas Thakkar bt. Sohom Chatterjee: 6-0
Jay Deokar bt. Nilesh Waghmare: 6-1
Aditya Iyer bt. Jay Deokar: 6-0
Arjun Karmarkar bt. Vedang Puranik: 6-0
Apporv ringangaonkar bt. Manas Thakkar: 6-1
Semi Finals:
Apporv Ringangaonkar bt. Ayush Prabhune(conceeded the match)
Aditya Iyer bt. Arjun Karmarkar: 6-4
Finals:
Aditya Iyer bt. Appoorv Ringangaonkar: 6-2
Girls Under 14 Doubles:
Sachi Kulkarni/Mallika Karmarkar bt. Ketki Shinde/Salsa Aher: 6-4,6-3
Nehal Patankar/Rucha Desai bt. Shambhavi Nadkarni/Riya Joshi: 7-6,6-4
Radhika Joshi/Anahita Pande bt. Mukta Bhairat/Apporva: 6-1,6-3
Finals:
Radhika Joshi/Anahita Pande bt. Mallika Karmarkar/Sachi Kulkarni: 5-7,6-3,10-8
All Players can collect the certificates from Akshay Kadam at Deccan Gymkhana tennis office on Friday 30th September 2011
Thanks to Akshay Kadam for conducting the tournament, Synergy Sports for Gamma and Shyam Mehendale.
Boys Singles Results:
First & Second Round:
Kyle cummings bt. Kapeesh Khandge : 6-0
Shreyas Mankame lost to Manas Thakkar: 6-4
Sarthak Undale bt. Mayank Joshi: 6-2
Apporv Ringangaonkar bt. Sarthak Undale: 6-0
Arjun Karmarkar bt. Pradyumna Nanerkar: 6-0
Vedang Puranik bt. Dev Dharmadhikari: 6-3
Jay Deokar bt. Bhujang Shinde: 6-4
Nilesh Waghmare bt. Shishir Singh: 6-4
Aditya Iyer bt. Arya Mulay: 6-1
Ayush Prabhune bt. Kyle cummings: 6-0
Manas Thakkar bt. Sohom Chatterjee: 6-0
Jay Deokar bt. Nilesh Waghmare: 6-1
Aditya Iyer bt. Jay Deokar: 6-0
Arjun Karmarkar bt. Vedang Puranik: 6-0
Apporv ringangaonkar bt. Manas Thakkar: 6-1
Semi Finals:
Apporv Ringangaonkar bt. Ayush Prabhune(conceeded the match)
Aditya Iyer bt. Arjun Karmarkar: 6-4
Finals:
Aditya Iyer bt. Appoorv Ringangaonkar: 6-2
Girls Under 14 Doubles:
Sachi Kulkarni/Mallika Karmarkar bt. Ketki Shinde/Salsa Aher: 6-4,6-3
Nehal Patankar/Rucha Desai bt. Shambhavi Nadkarni/Riya Joshi: 7-6,6-4
Radhika Joshi/Anahita Pande bt. Mukta Bhairat/Apporva: 6-1,6-3
Finals:
Radhika Joshi/Anahita Pande bt. Mallika Karmarkar/Sachi Kulkarni: 5-7,6-3,10-8
All Players can collect the certificates from Akshay Kadam at Deccan Gymkhana tennis office on Friday 30th September 2011
Tuesday, September 20, 2011
Schedule for 25th September and 2nd October 2011
Boys Under 12 Singles and Girls Under 14 Doubles on 25th September
Girls Under 12 Singles on 2nd October
Girls Under 12 Singles on 2nd October
Monday, September 19, 2011
Girls Under 14 tournament - 18 September 2011
A Girls under 14 Singles tournament, along with a Boys Under 14 Doubles was held on 18 September 2011 at Deccan Gymkhana.
The Girls event had a draw of 16 while there were 6 teams in the Boys Under 14 Doubles.
We had a chance to speak to Kavita Pande, mother of Anahita Pande, a participant in the Girls Under 14. Kavita said " The tournament was really useful and Anahita really enjoyed playing all 3 matches, we feel really match practice is the most important, because playing against different opponents helps prepare for other matches.It is a good way for the coaches to analyze their students. Anahita also realized what she needs to work on to improve her gameand that we find as avery positive step and playing more practice matches will always help them"
Synergy Sports provided the balls by Gamma and our dear friend Shyam Mehendale was generous to give the scholarship money to the eventual winner. Heartfelt thanks to both, they help to make it all happen. Shri Sane conducted the tournament.
Brief Results:
Girls Under 14 Singles-
Semi finals-
Suprabha Pujari bt. Sanjana Jadhav: 6-0
Mallika Karmarkar bt. Anahita Pande: 6-2
Finals-
Suprabha Pujari bt. Mallika Karmarkar: 6-0
Boys Under 14 Doubles-
Atharva Sharma/Apoorva Ringangoakar bt. Vedang Girme/Atharva Iyer: 6-3, 5-7, 10-8
Coming Sunday, 25 September 2011, we have a Boys Under 12 Singles and Girls Under 14 Doubles
The Girls event had a draw of 16 while there were 6 teams in the Boys Under 14 Doubles.
We had a chance to speak to Kavita Pande, mother of Anahita Pande, a participant in the Girls Under 14. Kavita said " The tournament was really useful and Anahita really enjoyed playing all 3 matches, we feel really match practice is the most important, because playing against different opponents helps prepare for other matches.It is a good way for the coaches to analyze their students. Anahita also realized what she needs to work on to improve her gameand that we find as avery positive step and playing more practice matches will always help them"
Synergy Sports provided the balls by Gamma and our dear friend Shyam Mehendale was generous to give the scholarship money to the eventual winner. Heartfelt thanks to both, they help to make it all happen. Shri Sane conducted the tournament.
Brief Results:
Girls Under 14 Singles-
Semi finals-
Suprabha Pujari bt. Sanjana Jadhav: 6-0
Mallika Karmarkar bt. Anahita Pande: 6-2
Finals-
Suprabha Pujari bt. Mallika Karmarkar: 6-0
Boys Under 14 Doubles-
Atharva Sharma/Apoorva Ringangoakar bt. Vedang Girme/Atharva Iyer: 6-3, 5-7, 10-8
Coming Sunday, 25 September 2011, we have a Boys Under 12 Singles and Girls Under 14 Doubles
Monday, September 5, 2011
Boys Under 14 Tournament on September 4
A Boys Under 14 tournament was held at Deccan Gymkhana on Sunday, September 4. It was a one day event, matches consisted of one set with tie break at 6 games all.
Gamma provided the balls and Aniket Wakankar conducted the tournament.
Results:
First Round -
Piyush Salekar bt. Vedang Puranik: 6-2
Shaunak Kulkarni bt. Kyle cummings: 6-0
Rajni Sharan bt. Yashwant Gutta: 6-0
Sanket Tambat bt. Arya Mulay: 6-1
Ayush Prabhune bt. Aman Agarwal: 6-0
Akhil Rane bt. Atharva Sharma: 6-4
Yavin Solomon bt. Vedant Girme: 6-0
Aditya Iyer bt. Dhaval Gujar: 6-3
Hritik Bansal bt. Vikram Bhave: 6-2
Anish Patankar bt. Akash Bhujang: 6-2
Atharva Iyer bt. Aniruddha Deshpande: 6-1
Christian Cummnings bt. Siddarth Joshi: 6-2
Pranav Ambekar bt. Indraneel Patil: 6-2
Second Round:
Shaunak Kulkarni bt. Piyush Salekar: 6-4
Sanket Tambat bt. Rajni Sharan: 7-6(3)
Ayush Prabhune bt. Akhil Rane: 6-0
Yavin Solomon bt. Aditya Iyer: 6-4
Anish Patankar bt. Hritik Bansal: 6-2
Christian Cummings bt. Pranav Ambekar: 6-1
Quarter Finals:
Christian Cummings bt. Atharva Iyer: 6-3
Yavin Solomon bt. Anish Patankar: 6-4
Shaunak Kulkarni Bt. Sanket Tambat: 6-4
Semi Finals:
Ayush Prabhune bt. Shaunak Kulkarni: 6-0
Christian Cummings bt. Yavin Solomon: 6-2
Finals:
Ayush Prabhune bt. Christian Cummings: 6-0
Boys Under 12 and Girls Under 12 and 14 tournaments coming soon on September 18 and 25
Gamma provided the balls and Aniket Wakankar conducted the tournament.
Results:
First Round -
Piyush Salekar bt. Vedang Puranik: 6-2
Shaunak Kulkarni bt. Kyle cummings: 6-0
Rajni Sharan bt. Yashwant Gutta: 6-0
Sanket Tambat bt. Arya Mulay: 6-1
Ayush Prabhune bt. Aman Agarwal: 6-0
Akhil Rane bt. Atharva Sharma: 6-4
Yavin Solomon bt. Vedant Girme: 6-0
Aditya Iyer bt. Dhaval Gujar: 6-3
Hritik Bansal bt. Vikram Bhave: 6-2
Anish Patankar bt. Akash Bhujang: 6-2
Atharva Iyer bt. Aniruddha Deshpande: 6-1
Christian Cummnings bt. Siddarth Joshi: 6-2
Pranav Ambekar bt. Indraneel Patil: 6-2
Second Round:
Shaunak Kulkarni bt. Piyush Salekar: 6-4
Sanket Tambat bt. Rajni Sharan: 7-6(3)
Ayush Prabhune bt. Akhil Rane: 6-0
Yavin Solomon bt. Aditya Iyer: 6-4
Anish Patankar bt. Hritik Bansal: 6-2
Christian Cummings bt. Pranav Ambekar: 6-1
Quarter Finals:
Christian Cummings bt. Atharva Iyer: 6-3
Yavin Solomon bt. Anish Patankar: 6-4
Shaunak Kulkarni Bt. Sanket Tambat: 6-4
Semi Finals:
Ayush Prabhune bt. Shaunak Kulkarni: 6-0
Christian Cummings bt. Yavin Solomon: 6-2
Finals:
Ayush Prabhune bt. Christian Cummings: 6-0
Boys Under 12 and Girls Under 12 and 14 tournaments coming soon on September 18 and 25
Tuesday, August 30, 2011
Monday, August 8, 2011
Tennis Elbow (Lateral Epicondylitis)
Tennis elbow, or lateral epicondylitis, is a painful condition of the elbow caused by overuse. Not surprisingly, playing tennis or other racquet sports can cause this condition. But several other sports and activities can also put you at risk.
Tennis elbow is an inflammation of the tendons that join the forearm muscles on the outside of the elbow. The forearm muscles and tendons become damaged from overuse — repeating the same motions again and again. This leads to pain and tenderness on the outside of the elbow.
There are many treatment options for tennis elbow. In most cases, treatment involves a team approach. Primary doctors, physical therapists, and, in some cases, surgeons work together to provide the most effective care.
Anatomy Your elbow joint is a joint made up of three bones: your upper arm bone (humerus) and the two bones in your forearm (radius and ulna). There are bony bumps at the bottom of the humerus called epicondyles. The bony bump on the outside (lateral side) of the elbow is called the lateral epicondyle.
Muscles, ligaments, and tendons hold the elbow joint together.
Lateral epicondylitis, or tennis elbow, involves the muscles and tendons of your forearm. Your forearm muscles extend your wrist and fingers. Your forearm tendons -- often called extensors -- attach the muscles to bone. They attach on the lateral epicondyle. The tendon usually involved in tennis elbow is called the Extensor Carpi Radialis Brevis (ECRB).
Cause Overuse
Recent studies show that tennis elbow is often due to damage to a specific forearm muscle. The extensor carpi radialis brevis (ECRB) muscle helps stabilize the wrist when the elbow is straight. This occurs during a tennis groundstroke, for example. When the ECRB is weakened from overuse, microscopic tears form in the tendon where it attaches to the lateral epicondyle. This leads to inflammation and pain.
The ECRB may also be at increased risk for damage because of its position. As the elbow bends and straightens, the muscle rubs against bony bumps. This can cause gradual wear and tear of the muscle over time.
Activities
Athletes are not the only people who get tennis elbow. Many people with tennis elbow participate in work or recreational activities that require repetitive and vigorous use of the forearm muscle.
Painters, plumbers, and carpenters are particularly prone to developing tennis elbow. Studies have shown that auto workers, cooks, and even butchers get tennis elbow more often than the rest of the population. It is thought that the repetition and weight lifting required in these occupations leads to injury.
Age
Most people who get tennis elbow are between the ages of 30 and 50, although anyone can get tennis elbow if they have the risk factors. In racquet sports like tennis, improper stroke technique and improper equipment may be risk factors.
Unknown
Lateral epicondylitis can occur without any recognized repetitive injury. This occurence is called "insidious" or of an unknown cause.
Symptoms
The symptoms of tennis elbow develop gradually. In most cases, the pain begins as mild and slowly worsens over weeks and months. There is usually no specific injury associated with the start of symptoms.
Common signs and symptoms of tennis elbow include:
•Pain or burning on the outer part of your elbow
•Weak grip strength
The symptoms are often worsened with forearm activity, such as holding a racquet, turning a wrench, or shaking hands. Your dominant arm is most often affected; however both arms can be affected.
Doctor Examination Your doctor will consider many factors in making a diagnosis. These include how your symptoms developed, any occupational risk factors, and recreational sports participation.
Your doctor will talk to you about what activities cause symptoms and where on your arm the symptoms occur. Be sure to tell your doctor if you have ever injured your elbow. If you have a history of rheumatoid arthritis or nerve disease, tell your doctor.
During the examination, your doctor will use a variety of tests to pinpoint the diagnosis. For example, your doctor may ask you to try to straighten your wrist and fingers against resistance with your arm fully straight to see if this causes pain. If the tests are positive, it tells your doctor that those muscles may not be healthy.
Tests Your doctor may recommend additional tests to rule out other causes of your problem.
X-rays
These may be taken to rule out arthritis of the elbow.
Magnetic Resonance Imaging (MRI)
If your doctor thinks your symptoms are related to a neck problem, an MRI scan may be ordered. This will help your doctor see if you have a possible herniated disk or arthritis in your neck. Both of these conditions often produce arm pain.
Electromyography (EMG)
Your doctor may order an EMG to rule out nerve compression. Many nerves travel around the elbow, and the symptoms of nerve compression are similar to those of tennis elbow.
TreatmentNonsurgical Treatment
Approximately 80% to 95% of patients have success with nonsurgical treatment.
Rest. The first step toward recovery is to give your arm proper rest. This means that you will have to stop participation in sports or heavy work activities for several weeks.
Non-steroidal anti-inflammatory medicines. Drugs like aspirin or ibuprofen reduce pain and swelling.
Wrist stretching exercise with elbow extended. Equipment check. If you participate in a racquet sport, your doctor may encourage you to have your equipment checked for proper fit. Stiffer racquets and looser-strung racquets often can reduce the stress on the forearm, which means that the forearm muscles do not have to work as hard. If you use an oversized racquet, changing to a smaller head may help prevent symptoms from recurring.
Physical therapy. Specific exercises are helpful for strengthening the muscles of the forearm. Your therapist may also perform ultrasound, ice massage, or muscle-stimulating techniques to improve muscle healing.
Brace. Using a brace centered over the back of your forearm may also help relieve symptoms of tennis elbow. This can reduce symptoms by resting the muscles and tendons.
Counterforce brace. Steroid injections. Steroids, such as cortisone, are very effective anti-inflammatory medicines. Your doctor may decide to inject your damaged muscle with a steroid to relieve your symptoms.
Extracorporeal shock wave therapy. Shock wave therapy sends sound waves to the elbow. These sound waves create "microtrauma" that promote the body's natural healing processes. Shock wave therapy is considered experimental by many doctors, but some sources show it can be effective.
Surgical TreatmentIf your symptoms do not respond after 6 to 12 months of nonsurgical treatments, your doctor may recommend surgery.
Tennis elbow is an inflammation of the tendons that join the forearm muscles on the outside of the elbow. The forearm muscles and tendons become damaged from overuse — repeating the same motions again and again. This leads to pain and tenderness on the outside of the elbow.
There are many treatment options for tennis elbow. In most cases, treatment involves a team approach. Primary doctors, physical therapists, and, in some cases, surgeons work together to provide the most effective care.
Anatomy Your elbow joint is a joint made up of three bones: your upper arm bone (humerus) and the two bones in your forearm (radius and ulna). There are bony bumps at the bottom of the humerus called epicondyles. The bony bump on the outside (lateral side) of the elbow is called the lateral epicondyle.
Muscles, ligaments, and tendons hold the elbow joint together.
Lateral epicondylitis, or tennis elbow, involves the muscles and tendons of your forearm. Your forearm muscles extend your wrist and fingers. Your forearm tendons -- often called extensors -- attach the muscles to bone. They attach on the lateral epicondyle. The tendon usually involved in tennis elbow is called the Extensor Carpi Radialis Brevis (ECRB).
Cause Overuse
Recent studies show that tennis elbow is often due to damage to a specific forearm muscle. The extensor carpi radialis brevis (ECRB) muscle helps stabilize the wrist when the elbow is straight. This occurs during a tennis groundstroke, for example. When the ECRB is weakened from overuse, microscopic tears form in the tendon where it attaches to the lateral epicondyle. This leads to inflammation and pain.
The ECRB may also be at increased risk for damage because of its position. As the elbow bends and straightens, the muscle rubs against bony bumps. This can cause gradual wear and tear of the muscle over time.
Activities
Athletes are not the only people who get tennis elbow. Many people with tennis elbow participate in work or recreational activities that require repetitive and vigorous use of the forearm muscle.
Painters, plumbers, and carpenters are particularly prone to developing tennis elbow. Studies have shown that auto workers, cooks, and even butchers get tennis elbow more often than the rest of the population. It is thought that the repetition and weight lifting required in these occupations leads to injury.
Age
Most people who get tennis elbow are between the ages of 30 and 50, although anyone can get tennis elbow if they have the risk factors. In racquet sports like tennis, improper stroke technique and improper equipment may be risk factors.
Unknown
Lateral epicondylitis can occur without any recognized repetitive injury. This occurence is called "insidious" or of an unknown cause.
Symptoms
The symptoms of tennis elbow develop gradually. In most cases, the pain begins as mild and slowly worsens over weeks and months. There is usually no specific injury associated with the start of symptoms.
Common signs and symptoms of tennis elbow include:
•Pain or burning on the outer part of your elbow
•Weak grip strength
The symptoms are often worsened with forearm activity, such as holding a racquet, turning a wrench, or shaking hands. Your dominant arm is most often affected; however both arms can be affected.
Doctor Examination Your doctor will consider many factors in making a diagnosis. These include how your symptoms developed, any occupational risk factors, and recreational sports participation.
Your doctor will talk to you about what activities cause symptoms and where on your arm the symptoms occur. Be sure to tell your doctor if you have ever injured your elbow. If you have a history of rheumatoid arthritis or nerve disease, tell your doctor.
During the examination, your doctor will use a variety of tests to pinpoint the diagnosis. For example, your doctor may ask you to try to straighten your wrist and fingers against resistance with your arm fully straight to see if this causes pain. If the tests are positive, it tells your doctor that those muscles may not be healthy.
Tests Your doctor may recommend additional tests to rule out other causes of your problem.
X-rays
These may be taken to rule out arthritis of the elbow.
Magnetic Resonance Imaging (MRI)
If your doctor thinks your symptoms are related to a neck problem, an MRI scan may be ordered. This will help your doctor see if you have a possible herniated disk or arthritis in your neck. Both of these conditions often produce arm pain.
Electromyography (EMG)
Your doctor may order an EMG to rule out nerve compression. Many nerves travel around the elbow, and the symptoms of nerve compression are similar to those of tennis elbow.
TreatmentNonsurgical Treatment
Approximately 80% to 95% of patients have success with nonsurgical treatment.
Rest. The first step toward recovery is to give your arm proper rest. This means that you will have to stop participation in sports or heavy work activities for several weeks.
Non-steroidal anti-inflammatory medicines. Drugs like aspirin or ibuprofen reduce pain and swelling.
Wrist stretching exercise with elbow extended. Equipment check. If you participate in a racquet sport, your doctor may encourage you to have your equipment checked for proper fit. Stiffer racquets and looser-strung racquets often can reduce the stress on the forearm, which means that the forearm muscles do not have to work as hard. If you use an oversized racquet, changing to a smaller head may help prevent symptoms from recurring.
Physical therapy. Specific exercises are helpful for strengthening the muscles of the forearm. Your therapist may also perform ultrasound, ice massage, or muscle-stimulating techniques to improve muscle healing.
Brace. Using a brace centered over the back of your forearm may also help relieve symptoms of tennis elbow. This can reduce symptoms by resting the muscles and tendons.
Counterforce brace. Steroid injections. Steroids, such as cortisone, are very effective anti-inflammatory medicines. Your doctor may decide to inject your damaged muscle with a steroid to relieve your symptoms.
Extracorporeal shock wave therapy. Shock wave therapy sends sound waves to the elbow. These sound waves create "microtrauma" that promote the body's natural healing processes. Shock wave therapy is considered experimental by many doctors, but some sources show it can be effective.
Surgical TreatmentIf your symptoms do not respond after 6 to 12 months of nonsurgical treatments, your doctor may recommend surgery.
Saturday, July 30, 2011
Performance Enhancing Drugs: Know the Risks
Most serious athletes will tell you that the competitive drive to win can be fierce. Besides the satisfaction of personal accomplishment, athletes often pursue dreams of winning a medal for their country or securing a spot on a professional team. In such an environment, the use of performance-enhancing drugs has become increasingly common.
But using performance-enhancing drugs — aka, doping — isn't without risks. Take the time to learn about the potential benefits, the health risks and the many unknowns regarding so-called performance-enhancing drugs such as anabolic steroids, androstenedione, human growth hormone, erythropoietin, diuretics, creatine and stimulants. You may decide that the benefits aren't worth the risks.
Anabolic steroids
What are they?
Some athletes take a form of steroids — known as anabolic-androgen steroids or just anabolic steroids — to increase their muscle mass and strength. The main anabolic steroid hormone produced by your body is testosterone.
Testosterone has two main effects on your body:
•Anabolic effects promote muscle building.
•Androgenic effects are responsible for male traits, such as facial hair and a deeper voice.
Some athletes take straight testosterone to boost their performance. Frequently, the anabolic steroids that athletes use are synthetic modifications of testosterone. These hormones have approved medical uses, though improving athletic performance is not one of them. They can be taken as pills, injections or topical treatments.
Why are these drugs so appealing to athletes? Besides making muscles bigger, anabolic steroids may help athletes recover from a hard workout more quickly by reducing the muscle damage that occurs during the session. This enables athletes to workout harder and more frequently without overtraining. In addition, some athletes may like the aggressive feelings they get when they take the drugs.
Designer steroids
A particularly dangerous class of anabolic steroids are the so-called "designer" drugs — synthetic steroids that have been illicitly created to be undetectable by current drug tests. They are made specifically for athletes and have no approved medical use. Because of this, they haven't been tested or approved by the Food and Drug Administration (FDA) and represent a particular health threat to athletes.
Risks
Many athletes take anabolic steroids at doses that are much higher than those prescribed for medical reasons, and most of what is known about the drugs' effects on athletes comes from observing users. It is impossible for researchers to design studies that would accurately test the effects of large doses of steroids on athletes, because giving participants such high doses would be unethical. This means that the effects of taking anabolic steroids at very high doses haven't been well studied.
Anabolic steroids come with serious physical side effects as well.
Men may develop:
•Prominent breasts
•Baldness
•Shrunken testicles
•Infertility
Women may develop:
•A deeper voice
•An enlarged clitoris
•Increased body hair
•Baldness
Both men and women might experience:
•Severe acne
•Increased risk of tendinitis and tendon rupture
•Liver abnormalities and tumors
•Increased low-density lipoprotein (LDL) cholesterol (the "bad" cholesterol)
•Decreased high-density lipoprotein (HDL) cholesterol (the "good" cholesterol)
•Hypertension
•Heart and circulatory problems
•Suppression of the hypothalamic-pituitary-gonadal axis
•Prostate gland enlargement
•Aggressive behaviors, rage or violence
•Psychiatric disorders, such as depression
•Drug dependence
•Infections or diseases such as HIV or hepatitis if you're injecting the drugs
•Inhibited growth and development, and risk of future health problems in teenagers
Taking anabolic-androgenic steroids to enhance athletic performance, besides being prohibited by most sports organizations, is illegal. In the past 20 years, more effective law enforcement in the United States has pushed much of the illegal steroid industry into the black market. This poses additional health risks because the drugs are either made in other countries and smuggled in or made in clandestine labs in the United States. Either way, they aren't subject to government safety standards and could be impure or mislabeled.
Androstenedione
What is it?
Androstenedione (andro) is a hormone produced by the adrenal glands, ovaries and testes. It's a hormone that's normally converted to testosterone and estradiol in both men and women.
Andro is available in prescription and nonprescription forms. The prescription version is a controlled substance. Andro is also sold without a prescription as a nutritional supplement. Manufacturers and bodybuilding magazines tout its ability to allow athletes to train harder and recover more quickly. However, its use as a performance-enhancing drug is illegal in the United States.
Scientific studies that refute these claims show that supplemental androstenedione doesn't increase testosterone and that your muscles don't get stronger with andro use. In fact, almost all of the andro is rapidly converted to estrogen, the primary hormone in females.
Risks
Side effects of andro in men include:
•Acne
•Diminished sperm production
•Shrinking of the testicles
•Enlargement of the breasts
In women, side effects include:
•Acne
•Masculinization, such as deepening of the voice and male-pattern baldness
In both men and women, andro can decrease HDL cholesterol (the "good" cholesterol), which puts you at greater risk of heart attack and stroke.
Human growth hormone
What is it?
Human growth hormone, also known as gonadotropin, is a hormone that has an anabolic effect. Athletes take it to improve muscle mass and performance. However, it hasn't been shown conclusively to improve either strength or endurance. It is available only by prescription and is administered by injection.
Risks
Adverse effects related to human growth hormone range in severity and may include:
•Joint pain
•Muscle weakness
•Fluid retention
•Carpal tunnel syndrome
•Impaired glucose regulation
•Cardiomyopathy
•Hyperlipidemia
Erythropoietin
What is it?
Erythropoietin is a type of hormone used to treat anemia in people with severe kidney disease. It increases production of red blood cells and hemoglobin, resulting in improved movement of oxygen to the muscles. Epoetin, a synthetic form of erythropoietin, is commonly used by endurance athletes.
Risks
Erythropoietin use among competitive cyclists was common in the 1990s and allegedly contributed to at least 18 deaths. Inappropriate use of erythropoietin may increase the risk of thrombotic events, such as stroke, heart attack and pulmonary edema.
Diuretics
What are they?
Diuretics are drugs that change your body's natural balance of fluids and salts (electrolytes) and can lead to dehydration. This loss of water can decrease an athlete's weight, helping him or her to compete in a lighter weight class, which many athletes prefer. Diuretics may also help athletes pass drug tests by diluting their urine and are sometimes referred to as a "masking" agent.
Risks
Diuretics taken an any dose, even medically recommended doses, predispose athletes to adverse effects such as:
•Dehydration
•Muscle cramps
•Exhaustion
•Dizziness
•Potassium deficiency
•Heart arrhythmias
•Drop in blood pressure
•Heatstroke
•Death
Creatine
What is it?
Many athletes take nutritional supplements instead of or in addition to performance-enhancing drugs. Supplements are available over-the-counter as powders or pills.
The most popular supplement among athletes is probably creatine monohydrate. Creatine is a naturally occurring compound produced by your body that helps your muscles release energy.
Scientific research indicates that creatine may have some athletic benefit by producing small gains in short-term bursts of power. Creatine appears to help muscles make more adenosine triphosphate (ATP), which stores and transports energy in cells, and is used for quick bursts of activity, such as weightlifting or sprinting. There's no evidence, however, that creatine enhances performance in aerobic or endurance sports.
Your liver produces about 0.07 ounces (2 grams) of creatine each day. You also get creatine from the meat in your diet. Creatine is stored in your muscles, and levels are relatively easily maintained. Because your kidneys remove excess creatine, the value of supplements to someone who already has adequate muscle creatine content is questionable.
Risks
Supplements are considered food and not drugs by the FDA. This means supplement manufacturers are not required to conform to the same standards as drug manufacturers do. In some cases, supplements have been found to be contaminated with other substances, which may inadvertently lead to a positive test for performance-enhancing drugs.
Possible side effects of creatine that can decrease athletic performance include:
•Stomach cramps
•Muscle cramps
•Nausea
•Diarrhea
•Weight gain
Weight gain is sought after by athletes who want to increase their size. But with prolonged creatine use, weight gain is more likely the result of water retention than an increase in muscle mass. Water is drawn into your muscle tissue, away from other parts of your body. This puts you at risk of dehydration.
High-dose creatine use may potentially damage your:
•Kidneys
•Liver
It appears safe for adults to use creatine at the doses recommended by manufacturers. But it's unknown what kind of effect taking creatine has over the long term, especially in teens and children.
Stimulants
What are they?
Some athletes use stimulants to stimulate the central nervous system and increase heart rate and blood pressure.
Stimulants can:
•Improve endurance
•Reduce fatigue
•Suppress appetite
•Increase alertness and aggressiveness
Common stimulants include caffeine and amphetamines. Cold remedies often contain the stimulants ephedrine or pseudoephedrine hydrochloride. The street drugs cocaine and methamphetamine also are stimulants.
Risks
Although stimulants can boost physical performance and promote aggressiveness on the field, they have side effects that can impair athletic performance.
•Nervousness and irritability make it hard to concentrate on the game.
•Insomnia can prevent an athlete from getting needed sleep.
•Dehydration
•Heatstroke
•Athletes may become psychologically addicted or develop a tolerance so that they need greater amounts to achieve the desired effect, meaning they'll take doses that are much higher than the intended medical dose.
Other side effects include:
•Heart palpitations
•Heart rhythm abnormalities
•Weight loss
•Tremors
•Mild hypertension
•Hallucinations
•Convulsions
•Stroke
•Heart attack and other circulatory problems
The bottom line
Do performance-enhancing drugs boost performance? Some athletes may appear to achieve physical gains from such drugs, but at what cost? The long-term effects of performance-enhancing drugs haven't been rigorously studied. And short-term benefits are tempered by many risks. Not to mention that doping is prohibited by most sports organizations. No matter how you look at it, using performance-enhancing drugs is risky business.
But using performance-enhancing drugs — aka, doping — isn't without risks. Take the time to learn about the potential benefits, the health risks and the many unknowns regarding so-called performance-enhancing drugs such as anabolic steroids, androstenedione, human growth hormone, erythropoietin, diuretics, creatine and stimulants. You may decide that the benefits aren't worth the risks.
Anabolic steroids
What are they?
Some athletes take a form of steroids — known as anabolic-androgen steroids or just anabolic steroids — to increase their muscle mass and strength. The main anabolic steroid hormone produced by your body is testosterone.
Testosterone has two main effects on your body:
•Anabolic effects promote muscle building.
•Androgenic effects are responsible for male traits, such as facial hair and a deeper voice.
Some athletes take straight testosterone to boost their performance. Frequently, the anabolic steroids that athletes use are synthetic modifications of testosterone. These hormones have approved medical uses, though improving athletic performance is not one of them. They can be taken as pills, injections or topical treatments.
Why are these drugs so appealing to athletes? Besides making muscles bigger, anabolic steroids may help athletes recover from a hard workout more quickly by reducing the muscle damage that occurs during the session. This enables athletes to workout harder and more frequently without overtraining. In addition, some athletes may like the aggressive feelings they get when they take the drugs.
Designer steroids
A particularly dangerous class of anabolic steroids are the so-called "designer" drugs — synthetic steroids that have been illicitly created to be undetectable by current drug tests. They are made specifically for athletes and have no approved medical use. Because of this, they haven't been tested or approved by the Food and Drug Administration (FDA) and represent a particular health threat to athletes.
Risks
Many athletes take anabolic steroids at doses that are much higher than those prescribed for medical reasons, and most of what is known about the drugs' effects on athletes comes from observing users. It is impossible for researchers to design studies that would accurately test the effects of large doses of steroids on athletes, because giving participants such high doses would be unethical. This means that the effects of taking anabolic steroids at very high doses haven't been well studied.
Anabolic steroids come with serious physical side effects as well.
Men may develop:
•Prominent breasts
•Baldness
•Shrunken testicles
•Infertility
Women may develop:
•A deeper voice
•An enlarged clitoris
•Increased body hair
•Baldness
Both men and women might experience:
•Severe acne
•Increased risk of tendinitis and tendon rupture
•Liver abnormalities and tumors
•Increased low-density lipoprotein (LDL) cholesterol (the "bad" cholesterol)
•Decreased high-density lipoprotein (HDL) cholesterol (the "good" cholesterol)
•Hypertension
•Heart and circulatory problems
•Suppression of the hypothalamic-pituitary-gonadal axis
•Prostate gland enlargement
•Aggressive behaviors, rage or violence
•Psychiatric disorders, such as depression
•Drug dependence
•Infections or diseases such as HIV or hepatitis if you're injecting the drugs
•Inhibited growth and development, and risk of future health problems in teenagers
Taking anabolic-androgenic steroids to enhance athletic performance, besides being prohibited by most sports organizations, is illegal. In the past 20 years, more effective law enforcement in the United States has pushed much of the illegal steroid industry into the black market. This poses additional health risks because the drugs are either made in other countries and smuggled in or made in clandestine labs in the United States. Either way, they aren't subject to government safety standards and could be impure or mislabeled.
Androstenedione
What is it?
Androstenedione (andro) is a hormone produced by the adrenal glands, ovaries and testes. It's a hormone that's normally converted to testosterone and estradiol in both men and women.
Andro is available in prescription and nonprescription forms. The prescription version is a controlled substance. Andro is also sold without a prescription as a nutritional supplement. Manufacturers and bodybuilding magazines tout its ability to allow athletes to train harder and recover more quickly. However, its use as a performance-enhancing drug is illegal in the United States.
Scientific studies that refute these claims show that supplemental androstenedione doesn't increase testosterone and that your muscles don't get stronger with andro use. In fact, almost all of the andro is rapidly converted to estrogen, the primary hormone in females.
Risks
Side effects of andro in men include:
•Acne
•Diminished sperm production
•Shrinking of the testicles
•Enlargement of the breasts
In women, side effects include:
•Acne
•Masculinization, such as deepening of the voice and male-pattern baldness
In both men and women, andro can decrease HDL cholesterol (the "good" cholesterol), which puts you at greater risk of heart attack and stroke.
Human growth hormone
What is it?
Human growth hormone, also known as gonadotropin, is a hormone that has an anabolic effect. Athletes take it to improve muscle mass and performance. However, it hasn't been shown conclusively to improve either strength or endurance. It is available only by prescription and is administered by injection.
Risks
Adverse effects related to human growth hormone range in severity and may include:
•Joint pain
•Muscle weakness
•Fluid retention
•Carpal tunnel syndrome
•Impaired glucose regulation
•Cardiomyopathy
•Hyperlipidemia
Erythropoietin
What is it?
Erythropoietin is a type of hormone used to treat anemia in people with severe kidney disease. It increases production of red blood cells and hemoglobin, resulting in improved movement of oxygen to the muscles. Epoetin, a synthetic form of erythropoietin, is commonly used by endurance athletes.
Risks
Erythropoietin use among competitive cyclists was common in the 1990s and allegedly contributed to at least 18 deaths. Inappropriate use of erythropoietin may increase the risk of thrombotic events, such as stroke, heart attack and pulmonary edema.
Diuretics
What are they?
Diuretics are drugs that change your body's natural balance of fluids and salts (electrolytes) and can lead to dehydration. This loss of water can decrease an athlete's weight, helping him or her to compete in a lighter weight class, which many athletes prefer. Diuretics may also help athletes pass drug tests by diluting their urine and are sometimes referred to as a "masking" agent.
Risks
Diuretics taken an any dose, even medically recommended doses, predispose athletes to adverse effects such as:
•Dehydration
•Muscle cramps
•Exhaustion
•Dizziness
•Potassium deficiency
•Heart arrhythmias
•Drop in blood pressure
•Heatstroke
•Death
Creatine
What is it?
Many athletes take nutritional supplements instead of or in addition to performance-enhancing drugs. Supplements are available over-the-counter as powders or pills.
The most popular supplement among athletes is probably creatine monohydrate. Creatine is a naturally occurring compound produced by your body that helps your muscles release energy.
Scientific research indicates that creatine may have some athletic benefit by producing small gains in short-term bursts of power. Creatine appears to help muscles make more adenosine triphosphate (ATP), which stores and transports energy in cells, and is used for quick bursts of activity, such as weightlifting or sprinting. There's no evidence, however, that creatine enhances performance in aerobic or endurance sports.
Your liver produces about 0.07 ounces (2 grams) of creatine each day. You also get creatine from the meat in your diet. Creatine is stored in your muscles, and levels are relatively easily maintained. Because your kidneys remove excess creatine, the value of supplements to someone who already has adequate muscle creatine content is questionable.
Risks
Supplements are considered food and not drugs by the FDA. This means supplement manufacturers are not required to conform to the same standards as drug manufacturers do. In some cases, supplements have been found to be contaminated with other substances, which may inadvertently lead to a positive test for performance-enhancing drugs.
Possible side effects of creatine that can decrease athletic performance include:
•Stomach cramps
•Muscle cramps
•Nausea
•Diarrhea
•Weight gain
Weight gain is sought after by athletes who want to increase their size. But with prolonged creatine use, weight gain is more likely the result of water retention than an increase in muscle mass. Water is drawn into your muscle tissue, away from other parts of your body. This puts you at risk of dehydration.
High-dose creatine use may potentially damage your:
•Kidneys
•Liver
It appears safe for adults to use creatine at the doses recommended by manufacturers. But it's unknown what kind of effect taking creatine has over the long term, especially in teens and children.
Stimulants
What are they?
Some athletes use stimulants to stimulate the central nervous system and increase heart rate and blood pressure.
Stimulants can:
•Improve endurance
•Reduce fatigue
•Suppress appetite
•Increase alertness and aggressiveness
Common stimulants include caffeine and amphetamines. Cold remedies often contain the stimulants ephedrine or pseudoephedrine hydrochloride. The street drugs cocaine and methamphetamine also are stimulants.
Risks
Although stimulants can boost physical performance and promote aggressiveness on the field, they have side effects that can impair athletic performance.
•Nervousness and irritability make it hard to concentrate on the game.
•Insomnia can prevent an athlete from getting needed sleep.
•Dehydration
•Heatstroke
•Athletes may become psychologically addicted or develop a tolerance so that they need greater amounts to achieve the desired effect, meaning they'll take doses that are much higher than the intended medical dose.
Other side effects include:
•Heart palpitations
•Heart rhythm abnormalities
•Weight loss
•Tremors
•Mild hypertension
•Hallucinations
•Convulsions
•Stroke
•Heart attack and other circulatory problems
The bottom line
Do performance-enhancing drugs boost performance? Some athletes may appear to achieve physical gains from such drugs, but at what cost? The long-term effects of performance-enhancing drugs haven't been rigorously studied. And short-term benefits are tempered by many risks. Not to mention that doping is prohibited by most sports organizations. No matter how you look at it, using performance-enhancing drugs is risky business.
Stretching: Focus on Flexibility
Stretching: Focus on flexibility
You can stretch anytime, anywhere. Just follow these tips to do it safely and effectively.
By Mayo Clinic staff
Stretching may take a back seat to your exercise routine. You may think that stretching your hamstrings and calves is just something to be done if you have a few extra minutes before or after pounding out some miles on the treadmill. The main concern is exercising, not stretching, right?
Not so fast. Although studies about the benefits of stretching are mixed, stretching may help you improve your flexibility, which in turn may improve your athletic performance and decrease your risk of injury. Understand why stretching can help — and how to stretch correctly.
Benefits of stretching
Studies about the benefits of stretching have had mixed results. Some show that stretching helps, while others show that stretching has little if any benefit. The main benefits of stretching are thought to be:
•Improving athletic performance
•Decreasing the risk of activity-based injuries
Stretching can help improve flexibility. And better flexibility may improve your performance in physical activities or decrease your risk of injuries by helping your joints move through their full range of motion. For instance, say your Achilles tendon is tight and lacks flexibility. If you do a lot of hill walking, your foot may not move through its full range of motion. Over time, this can increase your risk of tendinitis or tendinopathy in your Achilles tendon. Stretching your Achilles tendon, though, may improve the range of motion in your ankle. This, in turn, can decrease the risk of microtrauma to your tendon that can lead to overload and injury.
Stretching also increases blood flow to the muscle. And you may come to enjoy the ritual of stretching before — or better yet, after — hitting the trail, ballet floor or soccer field.
Stretching essentials
Before you plunge into stretching, make sure you do it safely and effectively. While you can stretch anytime, anywhere — in your home, at work, in a hotel room or at the park — you want to be sure to use proper technique. Stretching incorrectly can actually do more harm than good.
Use these tips to keep stretching safe:
•Don't consider stretching a warm-up. You may hurt yourself if you stretch cold muscles. So before stretching, warm up with light walking, jogging or biking at low intensity for five to 10 minutes. Or better yet, stretch after you exercise when your muscles are warmed up. Also, consider holding off on stretching before an intense activity, such as sprinting or track and field activities. Some research suggests that pre-event stretching before these types of events may actually decrease performance.
•Focus on major muscle groups. When you're stretching, focus on your calves, thighs, hips, lower back, neck and shoulders. Also stretch muscles and joints that you routinely use at work or play. And make sure that you stretch both sides. For instance, if you stretch your left hamstring, be sure to stretch your right hamstring, too.
•Don't bounce. Bouncing as you stretch can cause small tears in the muscle. These tears leave scar tissue as the muscle heals, which tightens the muscle even further, making you less flexible and more prone to pain. So, hold each stretch for about 30 seconds. Repeat each stretch three or four times.
•Don't aim for pain. Expect to feel tension while you're stretching, not pain. If it hurts, you've pushed too far. Back off to the point where you don't feel any pain, then hold the stretch.
•Make stretches sport specific. Some evidence suggests that it's helpful to do stretches tailored for your sport or activity. If you play soccer, for instance, you're more vulnerable to hamstring strains. So opt for stretches that help your hamstrings.
•Keep up with your stretching. Stretching can be time-consuming. But you can achieve the best benefits by stretching regularly, at least two to three times a week. If you don't stretch regularly, you risk losing any benefits that stretching offered. For instance, if stretching helped you increase your range of motion, and you stop stretching, your range of motion may decrease again.
•Bring movement into your stretching. Gentle movement can help you be more flexible in specific movements. The gentle movements of tai chi, for instance, may be a good way to stretch. And if you're going to perform a specific activity, such as a front kick in martial arts, do the move slowly and at low intensity at first to get your muscles used to it. Then speed up gradually as your muscles become accustomed to the motion.
Know when to exercise caution
In some cases, you may need to approach stretching with caution. If you have a chronic condition or an injury, you may need to adjust your stretching techniques. For example, if you already have a strained muscle, stretching it may cause further harm.
Also, don't think that because you stretch you can't get injured. Stretching, for instance, won't prevent an overuse injury. Talk to your doctor or physical therapist about the best way to stretch if you have any health concerns.
You can stretch anytime, anywhere. Just follow these tips to do it safely and effectively.
By Mayo Clinic staff
Stretching may take a back seat to your exercise routine. You may think that stretching your hamstrings and calves is just something to be done if you have a few extra minutes before or after pounding out some miles on the treadmill. The main concern is exercising, not stretching, right?
Not so fast. Although studies about the benefits of stretching are mixed, stretching may help you improve your flexibility, which in turn may improve your athletic performance and decrease your risk of injury. Understand why stretching can help — and how to stretch correctly.
Benefits of stretching
Studies about the benefits of stretching have had mixed results. Some show that stretching helps, while others show that stretching has little if any benefit. The main benefits of stretching are thought to be:
•Improving athletic performance
•Decreasing the risk of activity-based injuries
Stretching can help improve flexibility. And better flexibility may improve your performance in physical activities or decrease your risk of injuries by helping your joints move through their full range of motion. For instance, say your Achilles tendon is tight and lacks flexibility. If you do a lot of hill walking, your foot may not move through its full range of motion. Over time, this can increase your risk of tendinitis or tendinopathy in your Achilles tendon. Stretching your Achilles tendon, though, may improve the range of motion in your ankle. This, in turn, can decrease the risk of microtrauma to your tendon that can lead to overload and injury.
Stretching also increases blood flow to the muscle. And you may come to enjoy the ritual of stretching before — or better yet, after — hitting the trail, ballet floor or soccer field.
Stretching essentials
Before you plunge into stretching, make sure you do it safely and effectively. While you can stretch anytime, anywhere — in your home, at work, in a hotel room or at the park — you want to be sure to use proper technique. Stretching incorrectly can actually do more harm than good.
Use these tips to keep stretching safe:
•Don't consider stretching a warm-up. You may hurt yourself if you stretch cold muscles. So before stretching, warm up with light walking, jogging or biking at low intensity for five to 10 minutes. Or better yet, stretch after you exercise when your muscles are warmed up. Also, consider holding off on stretching before an intense activity, such as sprinting or track and field activities. Some research suggests that pre-event stretching before these types of events may actually decrease performance.
•Focus on major muscle groups. When you're stretching, focus on your calves, thighs, hips, lower back, neck and shoulders. Also stretch muscles and joints that you routinely use at work or play. And make sure that you stretch both sides. For instance, if you stretch your left hamstring, be sure to stretch your right hamstring, too.
•Don't bounce. Bouncing as you stretch can cause small tears in the muscle. These tears leave scar tissue as the muscle heals, which tightens the muscle even further, making you less flexible and more prone to pain. So, hold each stretch for about 30 seconds. Repeat each stretch three or four times.
•Don't aim for pain. Expect to feel tension while you're stretching, not pain. If it hurts, you've pushed too far. Back off to the point where you don't feel any pain, then hold the stretch.
•Make stretches sport specific. Some evidence suggests that it's helpful to do stretches tailored for your sport or activity. If you play soccer, for instance, you're more vulnerable to hamstring strains. So opt for stretches that help your hamstrings.
•Keep up with your stretching. Stretching can be time-consuming. But you can achieve the best benefits by stretching regularly, at least two to three times a week. If you don't stretch regularly, you risk losing any benefits that stretching offered. For instance, if stretching helped you increase your range of motion, and you stop stretching, your range of motion may decrease again.
•Bring movement into your stretching. Gentle movement can help you be more flexible in specific movements. The gentle movements of tai chi, for instance, may be a good way to stretch. And if you're going to perform a specific activity, such as a front kick in martial arts, do the move slowly and at low intensity at first to get your muscles used to it. Then speed up gradually as your muscles become accustomed to the motion.
Know when to exercise caution
In some cases, you may need to approach stretching with caution. If you have a chronic condition or an injury, you may need to adjust your stretching techniques. For example, if you already have a strained muscle, stretching it may cause further harm.
Also, don't think that because you stretch you can't get injured. Stretching, for instance, won't prevent an overuse injury. Talk to your doctor or physical therapist about the best way to stretch if you have any health concerns.
Friday, July 29, 2011
Resistance Bands
Resistance bands, which are colour coded by levels of elasticity, enable players to exercise with varying levels of resistance in the location of their choice; one of the main advantages of adding them to a workout regimen, according to Todd Ellenbecker, Director of Sports Medicine for the ATP World Tour. “With one band, you can resist at multiple levels of resistance,” says Ellenbecker.
In addition to its convenience, the resistance bands can be applied to tennis-specific applications. Unlike a machine in a gym, such as a leg press, where one would only be working on a single plane, the bands allow tennis pros to resist specific motions and movements they use on court. World No. 4 Andy Murray often utilises the bands when practising his shot-making, helping decrease the level of exertion required to produce a compact groundstroke.
“In the case of Andy Murray, if he’s practising moving to his forehand using an open stance with the resistance of the band, he overloads the muscles using the band with that exercise,” explains Ellenbecker. “When he goes to do that movement without the resistance of the band, he’ll be able to do it faster and with less effort because he’s been practising it with the resistance.”
How To Use Resistance Bands
Along with Murray, Ellenbecker has seen several top players work out with the bands, including Novak Djokovic, Marin Cilic, Fernando Verdasco and Milos Raonic. “A lot of players use them on the court for these specific movements, like Murray’s doing. We see them putting loops around their ankles, doing the ‘Monster Walk’ which are little side shuffles in different directions to get their hips and core strong.
“We also see them off the court, like at Indian Wells and some of the other tournaments where they have large workout areas. We see the players working their shoulders with them, their forearm and scapular muscles after they play to kind of fatigue their arms and build some strength in their upper back and shoulder area.”
The bands are also highly beneficial in rehabilitation programs, providing safe workouts. “With the band, all you have to do is stand closer to the attachment point or use a lighter band. It allows the physical therapist and athlete to get the ideal amount of resistance for the injury,” Ellenbecker says. “Often times during rehab, we’re trying to be sure we protect the injury and not work it out at too high a level. The bands can be used very safely.”
Don’t Overdo It
Though the bands can be used by anyone, from recreational players to Grand Slam champions, Ellenbecker cautions using too much resistance, a common error. “So many people think they have to use a black coloured band because it’s big, thick and they feel heavy resistance. They use too much resistance, especially in the shoulder, elbow and forearm,” clarifies Ellenbecker.
“The top players will use lighter bands and do more repetitions. If you use too heavy a band, it alters the movement a tennis player wants to do – they’ll run more like a sprinter or a lineman coming out of a stance trying to push a guy down because the resistance level is too heavy. That’s not the way you move on a tennis court.”
In addition to its convenience, the resistance bands can be applied to tennis-specific applications. Unlike a machine in a gym, such as a leg press, where one would only be working on a single plane, the bands allow tennis pros to resist specific motions and movements they use on court. World No. 4 Andy Murray often utilises the bands when practising his shot-making, helping decrease the level of exertion required to produce a compact groundstroke.
“In the case of Andy Murray, if he’s practising moving to his forehand using an open stance with the resistance of the band, he overloads the muscles using the band with that exercise,” explains Ellenbecker. “When he goes to do that movement without the resistance of the band, he’ll be able to do it faster and with less effort because he’s been practising it with the resistance.”
How To Use Resistance Bands
Along with Murray, Ellenbecker has seen several top players work out with the bands, including Novak Djokovic, Marin Cilic, Fernando Verdasco and Milos Raonic. “A lot of players use them on the court for these specific movements, like Murray’s doing. We see them putting loops around their ankles, doing the ‘Monster Walk’ which are little side shuffles in different directions to get their hips and core strong.
“We also see them off the court, like at Indian Wells and some of the other tournaments where they have large workout areas. We see the players working their shoulders with them, their forearm and scapular muscles after they play to kind of fatigue their arms and build some strength in their upper back and shoulder area.”
The bands are also highly beneficial in rehabilitation programs, providing safe workouts. “With the band, all you have to do is stand closer to the attachment point or use a lighter band. It allows the physical therapist and athlete to get the ideal amount of resistance for the injury,” Ellenbecker says. “Often times during rehab, we’re trying to be sure we protect the injury and not work it out at too high a level. The bands can be used very safely.”
Don’t Overdo It
Though the bands can be used by anyone, from recreational players to Grand Slam champions, Ellenbecker cautions using too much resistance, a common error. “So many people think they have to use a black coloured band because it’s big, thick and they feel heavy resistance. They use too much resistance, especially in the shoulder, elbow and forearm,” clarifies Ellenbecker.
“The top players will use lighter bands and do more repetitions. If you use too heavy a band, it alters the movement a tennis player wants to do – they’ll run more like a sprinter or a lineman coming out of a stance trying to push a guy down because the resistance level is too heavy. That’s not the way you move on a tennis court.”
Saturday, July 9, 2011
Hydration Tips
The tennis training diet should be focused on high-energy foods and appropriate hydration, timed appropriately before and after multiple competitions. The following guidelines help develop successful nutrition and hydration practices for players.
Beverages and foods that count toward daily water intake
• BEST: water, fitness waters, sport beverages, club soda, mineral water, and flavored water
• Very good: 100% fruit juices, lemonade, tomato and vegetable juices, low fat milk
• Good: raw fruits and vegetables
• So-so: soft drinks (diet soft drinks in moderation), decaffeinated coffee, yogurt
• Not so helpful: caffeinated beverages (coffee, tea, soda) and alcoholic beverages act as diuretics and do not count toward water intake
Pre-Match Eating and Hydration Guidelines:
Tennis players need to pay special attention to their pre-match meal and beverage choices, as these foods and fluids may need to last for hours during longer match play.
Select pre-match meals and beverages that are:
• familiar and known to settle hunger
• high in carbohydrate to supply energy for muscle reserves, moderate in protein, and low in fat
• quickly and comfortably digested (not too high in fiber or fat); beware that some smoothies and higher protein sports drinks may be too heavy in your gastrointestinal tract before matches
Examples of pre-match meals and beverages rich in carbohydrate and fluids are pasta, sandwiches, fresh fruit, granola bars, higher carbohydrate energy bars, sports drinks and fitness waters.
Hydration tips before you hit the court:
• Limit/avoid caffeinated beverages (iced tea, coffee, cola), especially right before and after match play. These do not hydrate as well and act as diuretics
• The night before playing, fill and chill squeeze bottles or sports jugs and bring them to each practice and match. Have a minimum of two liters available courtside.
• Consume enough fluids throughout the day so urine is a light or pale yellow color before starting a match.
• Drink 17 to 20 oz of fluid within two hours pre-match and as close to match time as you can tolerate (for example, on the way to your match pre-hydrate)
Fluid Needs during Play:
Thirst is not an accurate indicator of hydration level. Adequate fluid consumption is a player’s best bet for beating dehydration and heat illness. To keep performing at your best, drink 7 to 10 oz of fluid every 10 to 15 minutes and/or every changeover. Never miss an opportunity to drink at a changeover!
Favor sports drinks to enhance rehydration. Sports drinks contain carbohydrate and electrolytes, like sodium. Consuming carbohydrate during play has been shown to help players maintain more power and accuracy in serving and groundstrokes in long match play. For example, Gatorade contains 14 g carbohydrate per 8 oz, which is quickly absorbed and used by working muscles. Sodium replacement is also important since a significant amount of sodium can be lost through sweat during long tennis matches. Recent research also shows that tennis players can loose a great deal of sodium during long match play in the heat, some male players losing up to 2 grams of sodium in a single match!
Post-Match Nutrition:
Eat foods and drink fluids that replenish muscle energy stores and electrolytes lost in competition. Here are some guidelines to follow:
• Eat or drink carbohydrates as soon as possible, preferably within the first 30 minutes of a match. Begin by drinking a sports drink or fitness water as you walk off the court.
• Replace 150 percent of body weight lost in sweat, or at least 20 oz per pound of sweat weight loss, within two hours of a match. A simple way to check this is to check your body weight both before and after a match to note the body weight change.
• Eat a high-carbohydrate meal that also contains a lean protein source within two hours after play to maximize muscle glycogen recovery (rebuild energy stores) and to support protein synthesis in muscle. Trying a fruit smoothie with protein powder or a sports meal replacement shake at this time can aid with this as well as provide some additional hydration.
• Additionally consider lightly salting foods and consuming beverages that are natural sodium sources such as tomato juice
Top ten ways to enhance your hydration status on the court
1. Drink 1 – 2 cups of water-based beverages (water, juice, milk) with every meal and snack. Target a 10 – 12 cup base minimum of these hydrating beverages per day.
2. If you consume caffeinated beverages, alternate non-caffeinated beverages between caffeinated beverages throughout the day
3. Limit caffeinated beverage intake after a certain time of day (for example, 1 pm)
4. Set a reasonable limit on coffee intake (for instance, 1 to 2 cups per day)
5. Substitute decaffeinated tea, soda, or coffee for some of your caffeinated drinks
6. Increase your food group sources of water and better meet your training diet food group needs through increasing vegetable/fruit juice and milk consumption (2 cups of vegetable/fruit juice = minimum 4 vegetables or fruit servings per day; 2 cups milk = minimum dairy intake per day)
7. Try calorie-free fruit flavored waters such as Schweppes or Fruit2O
8. Dilute juices with water
9. If you drink alcohol, consider alternating plain club soda with alcoholic beverages
10. Keep a water bottle with you at all times (freeze overnight so it stays cool on hot summer days
As you play long tennis matches in intense heat, remember in order to stay well conditioned, hydrate and fuel appropriately. When you follow these guidelines, you will serve up a powerful match to any opponent.
Beverages and foods that count toward daily water intake
• BEST: water, fitness waters, sport beverages, club soda, mineral water, and flavored water
• Very good: 100% fruit juices, lemonade, tomato and vegetable juices, low fat milk
• Good: raw fruits and vegetables
• So-so: soft drinks (diet soft drinks in moderation), decaffeinated coffee, yogurt
• Not so helpful: caffeinated beverages (coffee, tea, soda) and alcoholic beverages act as diuretics and do not count toward water intake
Pre-Match Eating and Hydration Guidelines:
Tennis players need to pay special attention to their pre-match meal and beverage choices, as these foods and fluids may need to last for hours during longer match play.
Select pre-match meals and beverages that are:
• familiar and known to settle hunger
• high in carbohydrate to supply energy for muscle reserves, moderate in protein, and low in fat
• quickly and comfortably digested (not too high in fiber or fat); beware that some smoothies and higher protein sports drinks may be too heavy in your gastrointestinal tract before matches
Examples of pre-match meals and beverages rich in carbohydrate and fluids are pasta, sandwiches, fresh fruit, granola bars, higher carbohydrate energy bars, sports drinks and fitness waters.
Hydration tips before you hit the court:
• Limit/avoid caffeinated beverages (iced tea, coffee, cola), especially right before and after match play. These do not hydrate as well and act as diuretics
• The night before playing, fill and chill squeeze bottles or sports jugs and bring them to each practice and match. Have a minimum of two liters available courtside.
• Consume enough fluids throughout the day so urine is a light or pale yellow color before starting a match.
• Drink 17 to 20 oz of fluid within two hours pre-match and as close to match time as you can tolerate (for example, on the way to your match pre-hydrate)
Fluid Needs during Play:
Thirst is not an accurate indicator of hydration level. Adequate fluid consumption is a player’s best bet for beating dehydration and heat illness. To keep performing at your best, drink 7 to 10 oz of fluid every 10 to 15 minutes and/or every changeover. Never miss an opportunity to drink at a changeover!
Favor sports drinks to enhance rehydration. Sports drinks contain carbohydrate and electrolytes, like sodium. Consuming carbohydrate during play has been shown to help players maintain more power and accuracy in serving and groundstrokes in long match play. For example, Gatorade contains 14 g carbohydrate per 8 oz, which is quickly absorbed and used by working muscles. Sodium replacement is also important since a significant amount of sodium can be lost through sweat during long tennis matches. Recent research also shows that tennis players can loose a great deal of sodium during long match play in the heat, some male players losing up to 2 grams of sodium in a single match!
Post-Match Nutrition:
Eat foods and drink fluids that replenish muscle energy stores and electrolytes lost in competition. Here are some guidelines to follow:
• Eat or drink carbohydrates as soon as possible, preferably within the first 30 minutes of a match. Begin by drinking a sports drink or fitness water as you walk off the court.
• Replace 150 percent of body weight lost in sweat, or at least 20 oz per pound of sweat weight loss, within two hours of a match. A simple way to check this is to check your body weight both before and after a match to note the body weight change.
• Eat a high-carbohydrate meal that also contains a lean protein source within two hours after play to maximize muscle glycogen recovery (rebuild energy stores) and to support protein synthesis in muscle. Trying a fruit smoothie with protein powder or a sports meal replacement shake at this time can aid with this as well as provide some additional hydration.
• Additionally consider lightly salting foods and consuming beverages that are natural sodium sources such as tomato juice
Top ten ways to enhance your hydration status on the court
1. Drink 1 – 2 cups of water-based beverages (water, juice, milk) with every meal and snack. Target a 10 – 12 cup base minimum of these hydrating beverages per day.
2. If you consume caffeinated beverages, alternate non-caffeinated beverages between caffeinated beverages throughout the day
3. Limit caffeinated beverage intake after a certain time of day (for example, 1 pm)
4. Set a reasonable limit on coffee intake (for instance, 1 to 2 cups per day)
5. Substitute decaffeinated tea, soda, or coffee for some of your caffeinated drinks
6. Increase your food group sources of water and better meet your training diet food group needs through increasing vegetable/fruit juice and milk consumption (2 cups of vegetable/fruit juice = minimum 4 vegetables or fruit servings per day; 2 cups milk = minimum dairy intake per day)
7. Try calorie-free fruit flavored waters such as Schweppes or Fruit2O
8. Dilute juices with water
9. If you drink alcohol, consider alternating plain club soda with alcoholic beverages
10. Keep a water bottle with you at all times (freeze overnight so it stays cool on hot summer days
As you play long tennis matches in intense heat, remember in order to stay well conditioned, hydrate and fuel appropriately. When you follow these guidelines, you will serve up a powerful match to any opponent.
Carbohydrate Loading Diet
Carbohydrate-loading diet
By Mayo Clinic staff
Definition
A carbohydrate-loading diet, also called a carb-loading diet, is a strategy to increase the amount of fuel stored in your muscles to improve athletic performance. Carbohydrate loading generally involves greatly increasing the amount of carbohydrates you eat several days before a high-intensity endurance athletic event. You also typically scale back your activity level during carbohydrate loading.
Purpose
Any physical activity you do requires carbohydrates to provide you with fuel. For most recreational activity, your body uses its existing energy stores for fuel. But when you engage in long, intense athletic events, your body needs extra energy to keep going. The purpose of carbohydrate loading is to give you the energy to complete an endurance event with less fatigue, improving your athletic performance.
Carbohydrate loading is most beneficial if you're an endurance athlete — such as a marathon runner, swimmer or cyclist — preparing for an event that will last 90 minutes or more. Carbohydrate loading isn't necessary for shorter athletic activities, such as recreational biking or swimming, weightlifting, and five- or 10-mile (eight- or 16-kilometer) runs.
Diet details
The role of carbohydrates
Carbohydrates, also known as starches and sugars, are your body's main energy source. Complex carbohydrates include legumes, grains and starchy vegetables, such as potatoes, peas and corn. Simple carbohydrates are found mainly in fruits and milk, as well as in foods made with sugar, such as candy and other sweets.
During digestion, your body converts carbohydrates into sugar. The sugar enters your bloodstream, where it's then transferred to individual cells to provide energy. Some of the extra sugar is stored in your liver and muscles as glycogen — your energy source.
Increase your energy storage
Your muscles normally store only small amounts of glycogen — enough to support you during recreational exercise activities. If you exercise intensely for more than 90 minutes, your muscles may run out of glycogen. At that point, you may start to become fatigued, and your performance may suffer.
But with carbohydrate loading, you may be able to store up enough energy in your muscles to give you the stamina to make it through longer endurance events without overwhelming fatigue — although you still will need to consume some energy sources during your event.
Two steps to carbohydrate loading
Traditionally, carbohydrate loading is done in two steps the week before a high-endurance activity:
•Step 1. About a week before the event, adjust your carbohydrate intake, if needed, so that it's about 50 to 55 percent of your total calories. Increase protein and fat intake to compensate for any decrease in carbohydrates. Continue training at your normal level. This helps deplete your carbohydrate stores and make room for the loading that comes next.
•Step 2. Three to four days before the event, increase your carbohydrate intake to about 70 percent of your daily calories. Smaller athletes should consume about 4.5 grams of carbs per pound (kilogram) of body weight, while larger athletes should consume about 3.5 grams per pound of body weight to get adequate carbohydrate intake. Cut back on foods higher in fat to compensate for the extra carbohydrate-rich foods. Also scale back your training to avoid using the energy you're trying to store up. Rest completely the day before your big event.
Sample carbohydrate-loading meal plan
Here's a sample carbohydrate-loading meal plan for an athlete who weighs 170 pounds (77 kilograms). Based on 4 grams of carbohydrates per pound of body weight, the meal plan consists of about 70 percent carbohydrates. You can tweak this sample carbohydrate-loading meal plan to suit your own tastes and nutritional needs. Keep in mind that 1 gram of carbohydrates has 4 calories.
Sample carbohydrate-loading meal plan
Item (amount) Carbohydrates (grams) Total calories
Breakfast
Milk, fat-free (12 ounces) 18 125
1 oat bagel (4 1/2-inch diameter) 70 334
Peanut butter (1 tablespoon) 3 94
Honey (1 tablespoon) 17 64
Morning snack
2 fig bars (3-inch bars) 40 198
Grape juice, unsweetened (8 ounces mixed with 4 ounces water) 37 152
Raisins (1 1/2 ounces) 34 129
Lunch
Milk, fat-free (8 ounces) 12 83
4 slices whole-wheat bread (1 1/2 ounces per slice) 95 512
Chicken breast, roasted without skin (4 ounces or 1/2 breast) 0 142
Romaine lettuce, shredded (1/4 cup) 1 2
4 thin tomato slices 2 44
Mayonnaise-type salad dressing (2 tablespoons) 7 76
Tortilla chips, low-fat, baked (1 ounce) 23 118
12 baby carrots 10 48
Afternoon snack
Low-fat fruit yogurt (8 ounces) 47 250
10 wheat crackers 13.5 91
1 medium apple 25 95
Cranberry juice (12 ounces) 46 174
Dinner
Salmon, baked (3 ounces) 0 155
Brown rice (1 1/2 cups) 69 328
Broccoli, steamed (1 cup) 11 55
Milk, fat-free (12 ounces) 18 125
Lettuce salad (1 1/4 cups) with 5 cherry tomatoes and 1/4 cup shredded carrots 7 33
Reduced fat Italian salad dressing (2 tablespoons) 1 22
Walnuts (1/4 cup) 4 196
Wheat dinner roll (1 ounce) 13 76
Evening snack
Strawberry slices (1/2 cup) 6 27
Frozen yogurt, fat-free chocolate (1 1/2 cups) 55 299
Total 684.5 4,047
Results
Carbohydrate loading may give you more energy during an endurance event. You may feel less fatigued and see an improvement in your performance after carbohydrate loading. But carbohydrate loading isn't effective for everyone. Other factors can influence your athletic performance or interfere with the effectiveness of your carbohydrate-loading strategy, including your fitness level and the intensity level of your exercise. Even with carbohydrate loading, you still may feel muscle fatigue. You may not perform as well as you'd hoped, or you may even have to drop out of your event before finishing it.
If you're a man, a carbohydrate-loading diet can increase the levels of glycogen stored in your muscles from 25 to 100 percent of your normal amount. However, carbohydrate loading may not be as effective if you're a woman. Fewer research studies exist about carbohydrate loading in women, and they've yielded mixed results. A woman may need to consume more calories than usual during carbohydrate loading to get the same benefits as a man does. A woman's menstrual cycle also may affect the effectiveness of carbohydrate loading for reasons not yet clear.
Even if you've practiced carbohydrate loading, you still need to replenish your body's energy during the event to maintain your blood sugar levels. You can do this by periodically consuming sports drinks, gels or bars, fruit, or even a candy bar during your event at the rate of 30 to 60 grams an hour. And don't forget to eat carbohydrate-rich foods after your endurance event, too, to replenish your glycogen stores.
Risks
Carbohydrate loading isn't right for every endurance athlete. It's a good idea to consult your doctor or a registered dietitian before you start carbohydrate loading, especially if you have diabetes. You may also need to experiment with different amounts of carbohydrates to find something that works best for your situation.
A carbohydrate-loading diet can cause some discomfort or side effects, such as:
•Weight gain. Much of this weight is extra water, but if it hampers your performance, you're probably better off skipping the extra carbs.
•Digestive discomfort. You may need to avoid or limit some high-fiber foods one or two days before your event. Beans, bran and broccoli can cause gassy cramps, bloating and loose stools when you're loading up on carbohydrates.
•Blood sugar changes. Carbohydrate loading can affect your blood sugar levels. Monitor your blood sugar during training or practices to see what works best for you. And talk to your dietitian or doctor to make sure your meal plan is a safe one for your situation.
By Mayo Clinic staff
Definition
A carbohydrate-loading diet, also called a carb-loading diet, is a strategy to increase the amount of fuel stored in your muscles to improve athletic performance. Carbohydrate loading generally involves greatly increasing the amount of carbohydrates you eat several days before a high-intensity endurance athletic event. You also typically scale back your activity level during carbohydrate loading.
Purpose
Any physical activity you do requires carbohydrates to provide you with fuel. For most recreational activity, your body uses its existing energy stores for fuel. But when you engage in long, intense athletic events, your body needs extra energy to keep going. The purpose of carbohydrate loading is to give you the energy to complete an endurance event with less fatigue, improving your athletic performance.
Carbohydrate loading is most beneficial if you're an endurance athlete — such as a marathon runner, swimmer or cyclist — preparing for an event that will last 90 minutes or more. Carbohydrate loading isn't necessary for shorter athletic activities, such as recreational biking or swimming, weightlifting, and five- or 10-mile (eight- or 16-kilometer) runs.
Diet details
The role of carbohydrates
Carbohydrates, also known as starches and sugars, are your body's main energy source. Complex carbohydrates include legumes, grains and starchy vegetables, such as potatoes, peas and corn. Simple carbohydrates are found mainly in fruits and milk, as well as in foods made with sugar, such as candy and other sweets.
During digestion, your body converts carbohydrates into sugar. The sugar enters your bloodstream, where it's then transferred to individual cells to provide energy. Some of the extra sugar is stored in your liver and muscles as glycogen — your energy source.
Increase your energy storage
Your muscles normally store only small amounts of glycogen — enough to support you during recreational exercise activities. If you exercise intensely for more than 90 minutes, your muscles may run out of glycogen. At that point, you may start to become fatigued, and your performance may suffer.
But with carbohydrate loading, you may be able to store up enough energy in your muscles to give you the stamina to make it through longer endurance events without overwhelming fatigue — although you still will need to consume some energy sources during your event.
Two steps to carbohydrate loading
Traditionally, carbohydrate loading is done in two steps the week before a high-endurance activity:
•Step 1. About a week before the event, adjust your carbohydrate intake, if needed, so that it's about 50 to 55 percent of your total calories. Increase protein and fat intake to compensate for any decrease in carbohydrates. Continue training at your normal level. This helps deplete your carbohydrate stores and make room for the loading that comes next.
•Step 2. Three to four days before the event, increase your carbohydrate intake to about 70 percent of your daily calories. Smaller athletes should consume about 4.5 grams of carbs per pound (kilogram) of body weight, while larger athletes should consume about 3.5 grams per pound of body weight to get adequate carbohydrate intake. Cut back on foods higher in fat to compensate for the extra carbohydrate-rich foods. Also scale back your training to avoid using the energy you're trying to store up. Rest completely the day before your big event.
Sample carbohydrate-loading meal plan
Here's a sample carbohydrate-loading meal plan for an athlete who weighs 170 pounds (77 kilograms). Based on 4 grams of carbohydrates per pound of body weight, the meal plan consists of about 70 percent carbohydrates. You can tweak this sample carbohydrate-loading meal plan to suit your own tastes and nutritional needs. Keep in mind that 1 gram of carbohydrates has 4 calories.
Sample carbohydrate-loading meal plan
Item (amount) Carbohydrates (grams) Total calories
Breakfast
Milk, fat-free (12 ounces) 18 125
1 oat bagel (4 1/2-inch diameter) 70 334
Peanut butter (1 tablespoon) 3 94
Honey (1 tablespoon) 17 64
Morning snack
2 fig bars (3-inch bars) 40 198
Grape juice, unsweetened (8 ounces mixed with 4 ounces water) 37 152
Raisins (1 1/2 ounces) 34 129
Lunch
Milk, fat-free (8 ounces) 12 83
4 slices whole-wheat bread (1 1/2 ounces per slice) 95 512
Chicken breast, roasted without skin (4 ounces or 1/2 breast) 0 142
Romaine lettuce, shredded (1/4 cup) 1 2
4 thin tomato slices 2 44
Mayonnaise-type salad dressing (2 tablespoons) 7 76
Tortilla chips, low-fat, baked (1 ounce) 23 118
12 baby carrots 10 48
Afternoon snack
Low-fat fruit yogurt (8 ounces) 47 250
10 wheat crackers 13.5 91
1 medium apple 25 95
Cranberry juice (12 ounces) 46 174
Dinner
Salmon, baked (3 ounces) 0 155
Brown rice (1 1/2 cups) 69 328
Broccoli, steamed (1 cup) 11 55
Milk, fat-free (12 ounces) 18 125
Lettuce salad (1 1/4 cups) with 5 cherry tomatoes and 1/4 cup shredded carrots 7 33
Reduced fat Italian salad dressing (2 tablespoons) 1 22
Walnuts (1/4 cup) 4 196
Wheat dinner roll (1 ounce) 13 76
Evening snack
Strawberry slices (1/2 cup) 6 27
Frozen yogurt, fat-free chocolate (1 1/2 cups) 55 299
Total 684.5 4,047
Results
Carbohydrate loading may give you more energy during an endurance event. You may feel less fatigued and see an improvement in your performance after carbohydrate loading. But carbohydrate loading isn't effective for everyone. Other factors can influence your athletic performance or interfere with the effectiveness of your carbohydrate-loading strategy, including your fitness level and the intensity level of your exercise. Even with carbohydrate loading, you still may feel muscle fatigue. You may not perform as well as you'd hoped, or you may even have to drop out of your event before finishing it.
If you're a man, a carbohydrate-loading diet can increase the levels of glycogen stored in your muscles from 25 to 100 percent of your normal amount. However, carbohydrate loading may not be as effective if you're a woman. Fewer research studies exist about carbohydrate loading in women, and they've yielded mixed results. A woman may need to consume more calories than usual during carbohydrate loading to get the same benefits as a man does. A woman's menstrual cycle also may affect the effectiveness of carbohydrate loading for reasons not yet clear.
Even if you've practiced carbohydrate loading, you still need to replenish your body's energy during the event to maintain your blood sugar levels. You can do this by periodically consuming sports drinks, gels or bars, fruit, or even a candy bar during your event at the rate of 30 to 60 grams an hour. And don't forget to eat carbohydrate-rich foods after your endurance event, too, to replenish your glycogen stores.
Risks
Carbohydrate loading isn't right for every endurance athlete. It's a good idea to consult your doctor or a registered dietitian before you start carbohydrate loading, especially if you have diabetes. You may also need to experiment with different amounts of carbohydrates to find something that works best for your situation.
A carbohydrate-loading diet can cause some discomfort or side effects, such as:
•Weight gain. Much of this weight is extra water, but if it hampers your performance, you're probably better off skipping the extra carbs.
•Digestive discomfort. You may need to avoid or limit some high-fiber foods one or two days before your event. Beans, bran and broccoli can cause gassy cramps, bloating and loose stools when you're loading up on carbohydrates.
•Blood sugar changes. Carbohydrate loading can affect your blood sugar levels. Monitor your blood sugar during training or practices to see what works best for you. And talk to your dietitian or doctor to make sure your meal plan is a safe one for your situation.
Tuesday, July 5, 2011
History of No. 1 Ranking
RANKINGS HISTORY OF NO. 1 -- Since Ilie Nastase became the first No. 1 on 23 August, 1973, there have been 89 changes at the top of the South African Airways ATP Rankings.
Rank Date Player Weeks At No. 1
23.08.1973 Ilie Nastase (1) 40
03.06.1974 John Newcombe (2) 8
29.07.1974 Jimmy Connors (3) 160
23.08.1977 Bjorn Borg (4) 1
30.08.1977 Jimmy Connors 84
09.04.1979 Bjorn Borg 6
21.05.1979 Jimmy Connors 7
09.07.1979 Bjorn Borg 34
03.03.1980 John McEnroe (5) 3
24.03.1980 Bjorn Borg 20
11.08.1980 John McEnroe 1
18.08.1980 Bjorn Borg 46
06.07.1981 John McEnroe 2
20.07.1981 Bjorn Borg 2
03.08.1981 John McEnroe 58
13.09.1982 Jimmy Connors 7
01.11.1982 John McEnroe 1
08.11.1982 Jimmy Connors 1
15.11.1982 John McEnroe 11
31.01.1983 Jimmy Connors 1
07.02.1983 John McEnroe 1
14.02.1983 Jimmy Connors 2
28.02.1983 Ivan Lendl (6) 11
16.05.1983 Jimmy Connors 3
06.06.1983 John McEnroe 1
13.06.1983 Jimmy Connors 3
04.07.1983 John McEnroe 17
31.10.1983 Ivan Lendl 6
12.12.1983 John McEnroe 4
09.01.1984 Ivan Lendl 9
12.03.1984 John McEnroe 13
11.06.1984 Ivan Lendl 1
18.06.1984 John McEnroe 3
09.07.1984 Ivan Lendl 5
13.08.1984 John McEnroe 53
19.08.1985 Ivan Lendl 1
26.08.1985 John McEnroe 2
09.09.1985 Ivan Lendl 157
12.09.1988 Mats Wilander (7) 20
30.01.1989 Ivan Lendl 80
13.08.1990 Stefan Edberg (8) 24
28.01.1991 Boris Becker (9) 3
18.01.1991 Stefan Edberg 20
08.07.1991 Boris Becker 9
09.09.1991 Stefan Edberg 22
10.02.1992 Jim Courier (10) 6
23.03.1992 Stefan Edberg 3
13.04.1992 Jim Courier 22
14.09.1992 Stefan Edberg 3
05.10.1992 Jim Courier 27
12.04.1993 Pete Sampras (11) 19
23.08.1993 Jim Courier 3
13.09.1993 Pete Sampras 82
10.04.1995 Andre Agassi (12) 30
06.11.1995 Pete Sampras 12
29.01.1996 Andre Agassi 2
12.02.1996 Thomas Muster (13) 1
19.02.1996 Pete Sampras 3
11.03.1996 Thomas Muster 5
15.04.1996 Pete Sampras 102
30.03.1998 Marcelo Rios (14) 4
27.04.1998 Pete Sampras 15
10.08.1998 Marcelo Rios 2
24.08.1998 Pete Sampras 20
15.03.1999 Carlos Moya (15) 2
29.03.1999 Pete Sampras 5
03.05.1999 Yevgeny Kafelnikov (16) 6
14.06.1999 Pete Sampras 3
05.07.1999 Andre Agassi 3
26.07.1999 Patrick Rafter (17) 1
02.08.1999 Pete Sampras 6
13.09.1999 Andre Agassi 52
11.09.2000 Pete Sampras 10
20.11.2000 Marat Safin (18) 2
04.12.2000 Gustavo Kuerten (19) 8
29.01.2001 Marat Safin 4
26.02.2001 Gustavo Kuerten 5
02.04.2001 Marat Safin 3
22.04.2001 Gustavo Kuerten 30
19.11.2001 Lleyton Hewitt (20) 75
28.04.2003 Andre Agassi 2
12.05.2003 Lleyton Hewitt 5
16.06.2003 Andre Agassi 12
08.09.2003 Juan Carlos Ferrero (21) 8
03.11.2003 Andy Roddick (22) 13
02.02.2004 Roger Federer (23) 237
18.08.2008 Rafael Nadal (24) 46
06.07.2009 Roger Federer 48
07.06.2010 Rafael Nadal 56
04.07.2011 Novak Djokovic (25) 1
TOTAL WEEKS AT NO. 1 -- Pete Sampras owns the record for most weeks at No. 1, one week more than Roger Federer's hold on top spot.
Player Weeks At No. 1
Pete Sampras 286
Roger Federer 285
Ivan Lendl 270
Jimmy Connors 268
John McEnroe 170
Bjorn Borg 109
Rafael Nadal 102
Andre Agassi 101
Lleyton Hewitt 80
Stefan Edberg 72
Jim Courier 58
Gustavo Kuerten 43
Ilie Nastase 40
Mats Wilander 20
Andy Roddick 13
Boris Becker 12
Marat Safin 9
Juan Carlos Ferrero 8
John Newcombe 8
Yevgeny Kafelnikov 6
Thomas Muster 6
Marcelo Rios 6
Carlos Moya 2
Patrick Rafter 1
Novak Djokovic 1
AGE WHEN REACHING NO. 1 -- Fifteen of the other 24 world No. 1s were younger than Novak Djokovic when they first rose to top spot.
Player Reached No. 1 Age
Lleyton Hewitt 19.11.2001 20 years, 8 months, 26 days
Marat Safin 20.11.2000 20 years, 9 months 24 days
John McEnroe 03.03.1980 21 years, 16 days
Andy Roddick 03.11.2003 21 years, 2 months, 4 days
Bjorn Borg 23.08.1977 21 years, 2 months, 17 days
Jim Courier 10.02.1992 21 years, 5 months, 24 days
Pete Sampras 12.04.1993 21 years, 8 months
Jimmy Connors 29.07.1974 21 years, 10 months, 27 days
Rafael Nadal 18.08.2008 22 years, 2 months, 15 days
Marcelo Rios 30.03.1998 22 years, 3 months, 4 days
Roger Federer 02.02.2004 22 years, 5 months, 25 days
Carlos Moya 15.03.1999 22 years, 6 months, 16 days
Ivan Lendl 28.02.1983 22 years, 11 months, 21 days
Boris Becker 28.01.1991 23 years, 2 months, 6 days
Juan Carlos Ferrero 08.09.2003 23 years, 6 months, 27 days
Mats Wilander 12.09.1988 24 years, 21 days
Novak Djokovic 04.07.2011 24 years, 1 month, 12 days
Gustavo Kuerten 04.12.2000 24 years, 2 months, 24 days
Stefan Edberg 13.08.2000 24 years, 7 months, 11 days
Andre Agassi 10.04.1995 24 years, 11 months, 12 days
Yevgeny Kafelnikov 03.05.1999 25 years, 2 months, 15 days
Patrick Rafter 26.07.1999 26 years, 6 months, 28 days
Ilie Nastase 23.08.1973 27 years, 1 month, 4 days
Thomas Muster 12.02.1996 28 years, 4 months, 10 days
John Newcombe 03.06.1974 30 years, 11 days
Rank Date Player Weeks At No. 1
23.08.1973 Ilie Nastase (1) 40
03.06.1974 John Newcombe (2) 8
29.07.1974 Jimmy Connors (3) 160
23.08.1977 Bjorn Borg (4) 1
30.08.1977 Jimmy Connors 84
09.04.1979 Bjorn Borg 6
21.05.1979 Jimmy Connors 7
09.07.1979 Bjorn Borg 34
03.03.1980 John McEnroe (5) 3
24.03.1980 Bjorn Borg 20
11.08.1980 John McEnroe 1
18.08.1980 Bjorn Borg 46
06.07.1981 John McEnroe 2
20.07.1981 Bjorn Borg 2
03.08.1981 John McEnroe 58
13.09.1982 Jimmy Connors 7
01.11.1982 John McEnroe 1
08.11.1982 Jimmy Connors 1
15.11.1982 John McEnroe 11
31.01.1983 Jimmy Connors 1
07.02.1983 John McEnroe 1
14.02.1983 Jimmy Connors 2
28.02.1983 Ivan Lendl (6) 11
16.05.1983 Jimmy Connors 3
06.06.1983 John McEnroe 1
13.06.1983 Jimmy Connors 3
04.07.1983 John McEnroe 17
31.10.1983 Ivan Lendl 6
12.12.1983 John McEnroe 4
09.01.1984 Ivan Lendl 9
12.03.1984 John McEnroe 13
11.06.1984 Ivan Lendl 1
18.06.1984 John McEnroe 3
09.07.1984 Ivan Lendl 5
13.08.1984 John McEnroe 53
19.08.1985 Ivan Lendl 1
26.08.1985 John McEnroe 2
09.09.1985 Ivan Lendl 157
12.09.1988 Mats Wilander (7) 20
30.01.1989 Ivan Lendl 80
13.08.1990 Stefan Edberg (8) 24
28.01.1991 Boris Becker (9) 3
18.01.1991 Stefan Edberg 20
08.07.1991 Boris Becker 9
09.09.1991 Stefan Edberg 22
10.02.1992 Jim Courier (10) 6
23.03.1992 Stefan Edberg 3
13.04.1992 Jim Courier 22
14.09.1992 Stefan Edberg 3
05.10.1992 Jim Courier 27
12.04.1993 Pete Sampras (11) 19
23.08.1993 Jim Courier 3
13.09.1993 Pete Sampras 82
10.04.1995 Andre Agassi (12) 30
06.11.1995 Pete Sampras 12
29.01.1996 Andre Agassi 2
12.02.1996 Thomas Muster (13) 1
19.02.1996 Pete Sampras 3
11.03.1996 Thomas Muster 5
15.04.1996 Pete Sampras 102
30.03.1998 Marcelo Rios (14) 4
27.04.1998 Pete Sampras 15
10.08.1998 Marcelo Rios 2
24.08.1998 Pete Sampras 20
15.03.1999 Carlos Moya (15) 2
29.03.1999 Pete Sampras 5
03.05.1999 Yevgeny Kafelnikov (16) 6
14.06.1999 Pete Sampras 3
05.07.1999 Andre Agassi 3
26.07.1999 Patrick Rafter (17) 1
02.08.1999 Pete Sampras 6
13.09.1999 Andre Agassi 52
11.09.2000 Pete Sampras 10
20.11.2000 Marat Safin (18) 2
04.12.2000 Gustavo Kuerten (19) 8
29.01.2001 Marat Safin 4
26.02.2001 Gustavo Kuerten 5
02.04.2001 Marat Safin 3
22.04.2001 Gustavo Kuerten 30
19.11.2001 Lleyton Hewitt (20) 75
28.04.2003 Andre Agassi 2
12.05.2003 Lleyton Hewitt 5
16.06.2003 Andre Agassi 12
08.09.2003 Juan Carlos Ferrero (21) 8
03.11.2003 Andy Roddick (22) 13
02.02.2004 Roger Federer (23) 237
18.08.2008 Rafael Nadal (24) 46
06.07.2009 Roger Federer 48
07.06.2010 Rafael Nadal 56
04.07.2011 Novak Djokovic (25) 1
TOTAL WEEKS AT NO. 1 -- Pete Sampras owns the record for most weeks at No. 1, one week more than Roger Federer's hold on top spot.
Player Weeks At No. 1
Pete Sampras 286
Roger Federer 285
Ivan Lendl 270
Jimmy Connors 268
John McEnroe 170
Bjorn Borg 109
Rafael Nadal 102
Andre Agassi 101
Lleyton Hewitt 80
Stefan Edberg 72
Jim Courier 58
Gustavo Kuerten 43
Ilie Nastase 40
Mats Wilander 20
Andy Roddick 13
Boris Becker 12
Marat Safin 9
Juan Carlos Ferrero 8
John Newcombe 8
Yevgeny Kafelnikov 6
Thomas Muster 6
Marcelo Rios 6
Carlos Moya 2
Patrick Rafter 1
Novak Djokovic 1
AGE WHEN REACHING NO. 1 -- Fifteen of the other 24 world No. 1s were younger than Novak Djokovic when they first rose to top spot.
Player Reached No. 1 Age
Lleyton Hewitt 19.11.2001 20 years, 8 months, 26 days
Marat Safin 20.11.2000 20 years, 9 months 24 days
John McEnroe 03.03.1980 21 years, 16 days
Andy Roddick 03.11.2003 21 years, 2 months, 4 days
Bjorn Borg 23.08.1977 21 years, 2 months, 17 days
Jim Courier 10.02.1992 21 years, 5 months, 24 days
Pete Sampras 12.04.1993 21 years, 8 months
Jimmy Connors 29.07.1974 21 years, 10 months, 27 days
Rafael Nadal 18.08.2008 22 years, 2 months, 15 days
Marcelo Rios 30.03.1998 22 years, 3 months, 4 days
Roger Federer 02.02.2004 22 years, 5 months, 25 days
Carlos Moya 15.03.1999 22 years, 6 months, 16 days
Ivan Lendl 28.02.1983 22 years, 11 months, 21 days
Boris Becker 28.01.1991 23 years, 2 months, 6 days
Juan Carlos Ferrero 08.09.2003 23 years, 6 months, 27 days
Mats Wilander 12.09.1988 24 years, 21 days
Novak Djokovic 04.07.2011 24 years, 1 month, 12 days
Gustavo Kuerten 04.12.2000 24 years, 2 months, 24 days
Stefan Edberg 13.08.2000 24 years, 7 months, 11 days
Andre Agassi 10.04.1995 24 years, 11 months, 12 days
Yevgeny Kafelnikov 03.05.1999 25 years, 2 months, 15 days
Patrick Rafter 26.07.1999 26 years, 6 months, 28 days
Ilie Nastase 23.08.1973 27 years, 1 month, 4 days
Thomas Muster 12.02.1996 28 years, 4 months, 10 days
John Newcombe 03.06.1974 30 years, 11 days
Tale of the TAPE
It may not win any fashion awards, but eye-catching kinesiology tape continues to grow in popularity with pro tennis players. Invented in the 1970s by Japanese chiropractor Dr. Kenzo Kase, the tape has many benefits, including management of a variety of injuries afflicting players, including shoulder, knee and even back complaints.
Novak Djokovic wore very conspicuous kinesiology tape around his left knee during his title run at the Dubai Duty Free Tennis Championships in Feb 2011, saying it was a ‘precaution’ only. Anyone who witnessed Djokovic’s outstanding play and exceptional court coverage could see one of the key benefits of the tape: Unlike regular tape, it does not impede movement - good movement, that is.
“The tape is very helpful to players, assisting with posture, decreasing pain, and improving range of motion," says ATP physiotherapist Clay Sniteman.
Kinesiology tape is ideal to use to support a knee which may not be tracking properly, because you can apply it to allow movement in one direction, but not the other. Other forms of tape, typically wrapped tight for compression, are more rigid and overly restrict a player’s movement. On the ATP World Tour, good movement is fundamental to success. How important is movement? As tennis fans know, Rafael Nadal, Roger Federer and Djokovic aren’t just three of the best shotmakers in the game; they are three of the best movers.
Kinesiology tape, which is tensioned and applied in a variety of patterns, is also well suited for shoulders. The tape can allow for movement in the direction the shoulder should move, but avoid improper movements that can cause or exacerbate injuries.
Applied firmly to clean, sweat-free and hair-free skin, the breathable and stretchable tape can stay in place for up to five days. It can also be used to treat swelling and for proprioception, to keep acute or chronic knee and shoulder problems in a pain-free range. The tape can be used on virtually all joints, although it is rarely applied to the hands and wrist, where players do not want to restrict motion.
The tape can be used to lift the skin, allowing fluid to drain. Following operations the tape can be used to decrease acute swelling and inflammation by improving circulation, and to reduce pain.
Kinesiology tape is widely available for purchase in sports stores and on the internet, with a 16 foot roll retailing for around $11.
Novak Djokovic wore very conspicuous kinesiology tape around his left knee during his title run at the Dubai Duty Free Tennis Championships in Feb 2011, saying it was a ‘precaution’ only. Anyone who witnessed Djokovic’s outstanding play and exceptional court coverage could see one of the key benefits of the tape: Unlike regular tape, it does not impede movement - good movement, that is.
“The tape is very helpful to players, assisting with posture, decreasing pain, and improving range of motion," says ATP physiotherapist Clay Sniteman.
Kinesiology tape is ideal to use to support a knee which may not be tracking properly, because you can apply it to allow movement in one direction, but not the other. Other forms of tape, typically wrapped tight for compression, are more rigid and overly restrict a player’s movement. On the ATP World Tour, good movement is fundamental to success. How important is movement? As tennis fans know, Rafael Nadal, Roger Federer and Djokovic aren’t just three of the best shotmakers in the game; they are three of the best movers.
Kinesiology tape, which is tensioned and applied in a variety of patterns, is also well suited for shoulders. The tape can allow for movement in the direction the shoulder should move, but avoid improper movements that can cause or exacerbate injuries.
Applied firmly to clean, sweat-free and hair-free skin, the breathable and stretchable tape can stay in place for up to five days. It can also be used to treat swelling and for proprioception, to keep acute or chronic knee and shoulder problems in a pain-free range. The tape can be used on virtually all joints, although it is rarely applied to the hands and wrist, where players do not want to restrict motion.
The tape can be used to lift the skin, allowing fluid to drain. Following operations the tape can be used to decrease acute swelling and inflammation by improving circulation, and to reduce pain.
Kinesiology tape is widely available for purchase in sports stores and on the internet, with a 16 foot roll retailing for around $11.
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