Potassium

While sodium is our principle extracellular cation (positively charged ion), potassium is our principal intracellular cation.
The normal functioning of the human body depends on an intricate balance of potassium and sodium concentrations. Potassium plays a critical role in nerve impulse transmission, maintaining cellular fluid volume and pH, muscle contraction, heart function and tissue growth and repair. Additionally, potassium helps our body hold onto calcium, while excessive sodium leads to both potassium and calcium loss (Rhoades and Pflanzer, 1996; Schauss, 1998).
Potassium is not as readily lost in sweat, partially because the composition of sweat is more similar to extracellular fluids, and potassium is primarily found intracellularly.
However, prolonged sweating in hot environments does lead to potassium loss through sweat, which may have significant consequences. The Committee on Military Nutrition Research, Food and Nutrition Board published a book called Fluid Replacement and Heat Stress. The chapter entitled “Potassium Deficiency as the Result of Training in Hot Weather” came to the conclusion that potassium loss in extreme training conditions may adversely effect blood flow, muscle function and energy storage, impairing both endurance and performance.

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Blood Pressure and Its Implications on Exercise

Definition of Blood Pressure.

Blood Pressure (BP) is the pressure exerted on blood vessel walls by circulating blood.

What is the difference between Systolic and Diastolic blood pressure?

Systolic blood pressure is the pressure within the arteries when the heart contracts increasing blood flow through the arteries and therefore in turn the pressure. Diastolic pressure is when the heart is at a relaxed state so there is a decreased pressure through the arteries.

The two main determinants of blood pressure are Cardiac Output and Peripheral Resistance.

Cardiac output can be defined as the amount of blood pushed out of the heart in one minute, so the higher the amount the higher the blood pressure. It can be affected by two main determinants which are the stroke volume and heart rate. Generally as the heart rate increases, so does blood pressure, as the increased heart rate will mean more blood will be pushed through the arteries therefore increasing pressure. Stoke volume is normally increased by the body when its put under stress. As this increases it means the amount of blood being pumped out of the heart each beat is increased, and therefore squeezing more through the arteries and increasing blood pressure.

Peripheral resistance is the resistance the blood vessels put on the blood flow throughout the body it can increase and decrease due to vasoconstriction and vasodilatation, depending the stresses that the body is under.

High Blood Pressure (Hypertensive)

Recognised levels of hypertension (high blood pressure) are a systolic level above 160 mm HG or a diastolic of 100 mm HG or more. There are major risks associated with prolonged high blood pressure and these are coronary heart disease, stroke and heart failure. Recognised levels of hypotension (low blood pressure) are systolic readings of 100 mm HG or below or a diastolic reading of 60 or below, there are no real harmful effects of low blood pressure, apart from symptoms of dizziness, loss of consciousness and blurring vision.

Factors that affect a persons Blood Pressure

There are two different types of factors effecting both systolic and diastolic blood pressure these are acute and chronic factors. The acute factors that affect blood pressure (BP) are environmental stressors are placed on the body such as aerobic exercise and heavy weight training which will cause the body to increase the blood flow to cope with the demand of oxygen. Stress and Anxiety increase BP due to the chemicals released that will cause the heart to beat faster and work harder. Things like food, caffeine, and smoking all increase blood flow firstly due to digestion, caffeine increases alertness of the body which causes an increase in cardiac output and smoking inhibits the amount of oxygen we take in which means the heart has to work harder to push the oxygen that does get in the lungs around the body. Also in the long term it causes an increase of cholesterol causes a narrowing of the vessels and therefore increases in blood pressure.

Chronic factors, or more long term factors, that increase blood pressure increase both systolic and diastolic blood pressure. Once again stress and smoking are two factors and causes are as explained above. Nutrition can have a major effect on how the heart operates poor diet can lead to increased cholesterol and the clogging of the arteries etc, which means that pressure through the arteries will be increased due to the smaller circumference of the vessels that need to get through, this can also be applied to the obese person. Finally sedentary lifestyle will mean that the heart will be weak and the vessels will become more inflexible and a hardening of the arteries walls therefore they will not be able to vasodilate as much and therefore increase BP.

Common categories of hypertensive drugs.

What are there main effects and there possible implications for exercise?

The common categories of anti-hypertensive's are Beta Blockers, calcium channel Blockers, Antiotensin Converting Enzyme Inhibitors and Diuretics.

Beta Blockers - These drugs decrease the heart rate and in turn the cardiac output and increase coronary perfusion. It also decreases stroke volume which in turn again reduces cardiac output. They affect the training by making everything a lot harder and therefore it will seem like there is a decreased effort however there isn't it's a decreased workload but still the same amount of effort put in, overall they will slow the person down when training.

Calcium Channel Blockers - These drugs decrease myocardial contractility and block calcium dependent contractions to the smooth muscles in the arteries and in turn this increases vasodilatation. This can cause resting tachycardia (increased heart rate) which needs to be carefully monitored when exercising, also blood pooling can occur if exercised is suddenly stopped therefore it is important to have a long warm down at the end of a session.

Angiotensin Converting Enzyme Inhibitors - These block the angiotenmsin converting enzyme, which stops angiotensin I being converted to angiotensin II which is a powerful vasoconstrictor and this therefore blocks vasoconstriction. In exercise this can lead to dehydration so you must watch fluid intake throughout exercise regime, also as stated above sudden stopping of exercising again can cause blood pooling therefore a long cool down is recommended.

Diuretics - These reduce venous return as they increase secretion from the kidneys of water and sodium ions. Doing this can result in electrolyte imbalances causing a greater loss in potassium and magnesium. This may induce muscles weakness and possible cramps and cardiac dysrhythmias, therefore regular blood test at the doctors should be had to monitor potassium levels in the blood.

Exercise Consideration for people with High Blood Pressure.

Warm up and cool down for about 5-10 minutes to aid in vasodilatation of the vessels in the warm-up preparing the body for exercise and the warm up is essential to help to prevent the onset of post workout hypotension.

Aerobic exercise should initially start at a moderate level of about 60% gradually increasing over a period of 4-6 weeks to 70-75% effort. Effort should be judged using an RPE scale (Rate of Perceived Exertion). Exercise routine should last up to an hour and it is recommended also to do a few 10 minutes spurts of continuous exercise outside of the gymnasium routine.

Resistance work should be low in weight and high in reps about 15-20 per set and exercises should not go until concentric failure, avoid heavy weight above the head, and do not train in positions where the feet are above the head. Make sure there is a spotter there to help and choose more isolation exercises rather than compound movements.

The safest and most effective way to train is with a personal trainer, qualified in dealing with high blood pressure clientele. This will make sure that hypertension suffers will train at there optimum level whilst being exposed to a wide range of training styles, making progression much quicker, more effective and safe.



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Ginkgo Biloba for Depression, Memory and Heart Problems

Ginkgo biloba is a tree that existed for more that 100 million years - it grew in many parts of the world before the Ice Age and it survived in Asia. The ginkgo biloba tree reaches and average height of eight metres and it can live for up to 1,000 years and is highly adaptable to many different conditions. The fruit of the tree has an unpleasant odour and the pulp can cause a severe skin irritation in most people. However, the leaves and the nuts have many medicinal qualities. The tree is now cultivated all over the world for use as medicine. It is a safe and effective herb when used in prescribed doses.

There is a great deal of research that has been done and continues to be conducted on ginkgo biloba's efficacy - there are over 400 published studies and reports, as well as several books on. Over 4 million prescriptions are written for its use every year in Europe alone - the annual sales in Europe exceed $500 million. It is the most frequently prescribed herb in France and Germany.

Both the leaves and nuts are used medicinally. The nuts are edible and can also be dried. The chemistry of the nuts and leaves are similar but the quantities of the components vary a little. The combination of components gives ginkgo biloba its wide variety of healing qualities. Single components cannot be isolated and used individually - as the combination is what makes it effective.

Ginkgo biloba has many functions in the body. 

These include:

Heart, lungs and cardiovascular system - increases oxygen supply, boosts circulation by improving blood flow and heal blood vessel damage.

Brain - helps to keep the mind alert, lifts mood, regulates brain metabolism and enhances mental function, including memory and concentration.

Aids eye health, balance and hearing.

Reduces premenstrual syndrome, protects the prostate in men and provides help with urinary problems- it is well known for its positive effect in the treatment of male impotence resulting form decreased blood flow to the penis.

Protects the nervous system.

Supports the immune system - enables white blood cells to fight a range of foreign invaders - including viral and bacterial infections. It also helps to reduce the occurrence and severity of allergic reactions.

Anti-inflammatory and eases muscle cramps.

One of the main uses of ginkgo biloba is in improvement of the circulatory system. It has the ability to increase the blood flow through the aging blood vessels - especially the brain. The improved circulation in the brain enhances memory, mental agility, alertness and concentration. It also alleviates some forms of depression. Ginkgo biloba improves the circulation to all areas of the body - especially the extremities (hands, feet, penis) and is therefore recommended in the treatment of varicose veins, Raynaud's disease, intermittent claudication, winter hands and feet, varicose ulcers, diabetic ulcers, and end-arterial disease associated with smoking. In order to improve functioning of the brain and nervous system it is suggested that you take a combination of ginkgo biloba and multivitamin and mineral supplements (these need to include balanced B group vitamins). The amino acid Acetyl-carnitine is also suggested to improve memory and mental alertness (This amino acid is often prescribed for Alzheimer's and senile dementia). The essential fatty acids omega-3 and omega-6 are also important for improved nerve transmission and nervous system health.

Ginkgo biloba has been shown to be effective in treating some forms of mild to moderate depression. The antidepressive effects of ginkgo biloba have been studied and in one recent study 40 elderly patients were given 80mg ginkgo biloba extract or a placebo three times per day. After 4 weeks the patients taking ginkgo biloba showed a marked reduction in the total score as measured by the Hamilton Depression Scale. The dosage for mild depression is 40 mg three times per day. Ginkgo biloba can be used with prescription antidepressants.

Ginkgo biloba is a very safe herb to use and has few side effects in long-term studies and there is no decline in its effect over time. In 44 studies, involving 9,800 patients the only side effects reported were gastrointestinal discomfort in 26 cases, headache in 7 cases and dizziness in 6 cases. These were transient and lasted a few days only. Ginkgo biloba shows no interaction with other medication and can be used with prescription drugs. Because of ginkgo's effect on blood clotting it would be wise to use less prescription anti-clotting agents such as warfarin, heparin as well as aspirin - tell your doctor and ask for your medication to be decreased. It is best to consult your health care professional if you are taking medications.

Ginkgo biloba is a valuable herb with a unique combination of chemicals which mean that is has many uses in the body. Some of these uses have been presented in this article. The range of uses is still being explored by researchers but ginkgo's effectiveness in improving circulation, brain and nervous system function, immune system and depression is well established.

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Why You Should Be Exercising During Pregnancy

There has been a lot of new news and information regarding exercising and the affect it has when you are pregnant. Let's start with the bottom line, exercising when you're pregnant is incredibly beneficial and something you should be doing. But let's take a closer look at different things that will benefit you and your baby the most.
First off, it's really important to use resistance training along with some flexibility and aerobic training. All of this helps to increase blood flow which is really good for your body and your baby. It also helps to reduce the risk of pregnancy induced hypertension and gestational diabetes. It helps you control weight gain and increases your strength.

Resistance training workout routines are really important because you want to maintain and gain some new lean muscle mass. Exercises like squats, lunges, bench press and shoulder presses... major functional moves are great for you. They will increase your strength all over your body because they also engage your stomach in a very safe way.
Pregnant women should not do direct crunches or abdominal work. Doing direct abdominal work creates intra-abdominal pressure and that pushes on the uterus through the rectus abdominal wall separating them. If you want to strengthen you core which you need to do, then do exercises that force you to hold a tight tummy. Also during your day, you can keep your stomach muscles contracted to help keep them strong.
When it comes to aerobic work, walking and light jogging will really work well. Listen to your body because as you get to the later stages of pregnancy, your body won't be able to do as much and you need to be careful.

A quick side not, you need to ensure that you also eat a great diet. Have at your disposal some clean eating recipes and you will benefit big time.
It's always really important, especially when you are pregnant to consult with your doctor before you start workout plans like these. Make sure your body can take it because the most important thing is maintain your health and your baby's health... usually exercise works really good to do that.

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