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.
Saturday, July 30, 2011
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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