the bakersfield voice 11/6/11
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The Bakersfiled Voice 11/6/11TRANSCRIPT
2 The Bakersfield Voice Sunday, November 6, 2011
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BY AARON GILLIESCommunity contributor
Ithought it appropriate to puttogether a brief note on howto improve back functionwhile simultaneously improv-ing batting power!
Many high school baseball andsoftball players don't do anystrength training. They spendhours practicing, hours in the bat-ting cage, hours on the mound;but never seek to improve howtheir body moves and functions.
The ones who are on a strengthprogram are usually on some kindof body building program that hasthe usual three sets of 10 reps,and includes a chest and tricepsday, back and biceps day, legs andabs day — it’s the generic bodybuilding workout straight out ofArnold’s Pumping Iron movie.
Baseball and softball playersjust don't have any direction forweight lifting in their sport.
So in 2007 a group of sports sci-entists led by David Szymaski (abaseball specialist) got a group ofhigh school baseball playerstogether and put them through aprogram using medicine ballworkouts. They had three groups:
• A control group that did noth-ing (CON)
• A weight lifting group + 100swings with a game bat (GR-1)
• A weight lifting + 100 swingswith a game bat + medicine balltraining group (GR-2)
Both GR-1 and GR-2 ended upbeing much stronger overall thanthe control group, both were equalin bench press and squat tests.This was to be expected. After all,when you lift weights you getstronger. Seeing as how they wereboth on the same program, thesame results would occur.
But when it camp to the MedBall hitters throw test, GR-2ended the 12-week training pro-gram with significantly greaterrotational strength and power!The post-test showed that GR-2threw the medicine ball furtherand that carried over to a higherbat velocity in games.
So what kinds of exercises didthe med ball group (GR-2) do?They did medicine ball hipthrows, standing side throws,speed rotations and standing fig-ure-8 on Mondays and Fridays for2 sets of 6-10 repetitions. That’sright — just two sets!
But here is another key pointthat needs to be illustrated: thistraining program was 12-WEEKSLONG. Results like this don't hap-
pen in 1-week, 4-weeks or even 8-weeks. The more consistent andmore dedicated a player (andtheir parents) are to their fitnesstraining, the better they performon the field!
Baseball/softball season isabout four months away. Imaginehow well high school athleteswould be hitting the ball if theywere to start their training now!Don't wait until one month beforethe season, get your high schoolbaseball player in our FASTForward: Baseball program tomake sure they have the best sea-son yet. We’ve already got a smallgroup of high school softball play-ers who have been working withus for over a month now. And youknow they’ve been doingMedicine Ball work while they arehere.
Pair & Marotta PeakPerformance will also be hostinga Winter Mini-Camp forBaseball/Softball Sports training.The camp will have different agegroups and will meet fromDecember 26-30. For more infor-mation on this or our FASTForward a baseball program, con-tact me [email protected] or call912-9991.
Y O U R F I T N E S S
Counting calories and watchingportion sizes are all good flatbelly essentials but there’s a fewfat-blasting superstars that willmake a measurable difference in
anyone’s waistline. Slim, flat bellies arenever out of style — and if you’re doingmore and more sit-ups, well, that alonewon’t widdle the middle. The fat layerneeds to be removed before you see anyabdominal muscles — adding these powerfoods will help speed up the results. It’svery likely that more than half our gro-cery budgets go to foods in a bag, can orbox — not to mention the sodium, sugar,chemicals and fat!
Here’s a few ways to get more nutrition-al bang for your buck and, according toNancy Kalish, Prevention Magazine, threeproven flat-belly foods:
• Whole grains. Consumers shed morethan twice as much ab fat eating wholegrains. Why? Whole grains reduce produc-tion of insulin, a hormone that encouragesfat storage.
• Nuts. Research from the City of Hopein Duarte, Calif., found that dieters whoate a few ounces of almonds a day down-sized their waistlines by about six-and-one-half inches in 24 weeks! Scientistsspeculate that the nut eaters benefitedfrom the additional fiber. Just keep inmind, they are high in calories so a hand-ful a day does the trick
• Protein. It doesn’t just build muscle, itfights belly fat, too. Korean researchersfound that adults eating more proteinoverall lost about two more pounds ofbelly fat than those who ate less proteinand more carbs. Aim for about 25 percentof your calories from protein — that’s 100grams if your eat 1,600 calories per day.
Protein also helps you stay satisfied — soinclude some in each meal.
Other tips that may help you obtain bet-ter health:
Clear Your LungsPears contain quercetin, a powerful
flavonoid that may protect the lungs. Astudy of more than 13,000 people found
that those who atethe most pears, aswell as apples,which also containquercetin, had thebest lung function.There is also astrong associationbetween these fruitsand a lower risk ofasthma — goodnews for people inKern County whotend to be asthmasufferers. Also ofinterest is lung can-cer victims, whotend to have lowlevels of phytoestro-
gens, (important plant compounds) andthose who ate the highest quantities offoods containing these phytoestrogens,slashed their lung cancer risk by 34 per-cent. Add tofu and lentils to this list foreven more benefits.
Boost your memoryThere’s a good reason to have your
cup(s) of java! People who drank three tofive cups of coffee a day reduced their riskof dementia and Alzheimer’s by 65 per-cent. These results hail from a study ofmore than 1,400 people over two decadesand was published in The Journal of
Alzheimer’s Disease. Skinless chickenbreast, yellowfin tuna and Chinooksalmon, added about 14 mg of niacin(found in about 3.5 ounces) proved tolower risk of mental decline andAlzheimer’s by 70 percent.
No bones about itAbout four ounces of lean top sirloin
provides more than half the DV (eight mg)of zinc, a bone-protecting mineral. Lowlevels of zinc are associated with brittlebones in middle-aged women. But, for youseafood lovers, an Alaskan king crab legpacks 10 mg — it’s your choice.
Healthy digestionWe know blueberries are good for the
brain, but according to CancerEpidemiology studies, eating a cup a dayof blueberries — or cherries, strawberriesand Concord grapes, can add antho-cyanins — compounds that reduce the riskof colon cancer by 33 percent!
Baby smooth skinNot just for the ladies, canned-light tuna
contains an antioxidant that protects skincells against sun damage that can lead toskin cancer. Selenium is an antioxidantthat protects skin damage — people whoseblood had the highest levels of seleniumhad a 57 percent lower rate of developingbasal cell carcinoma, and a 64 percentreductions in squamous cell carcinoma,compared with those with the lowest lev-els.
GO dark!New research shows that women who
consumed a daily drink containing twotablespoons of high-flavonoid cocoa pow-der for 12 weeks had skin that was
smoother, retained more moisture and hadbetter circulation. Not into chocolatedrinks? You can gain the same resultsfrom one ounce of dark chocolate per day.Gotta have it!
Subtract thisWhile adding all the above to your exist-
ing diet, please subtract this additive —MSG, monosodium glutamate — a flavorenhancer used in those little packets andother processed foods. People who ateabout five grams a day were more likely tobecome overweight than those who ate the
least.
Give these power foods a try — hey,they are just as easy to purchase as a bagof chips, soda, or candy bar! If 70 percentof the way we look is attributed to whatwe consume, we need to step back andreassess the quality of the foods we ingest.If we eat marshmallows, we may justbecome one. You get the picture.
Eat for your health — be fit — give it atry.
Questions, comments? Please emailGina at: [email protected].
Baseball, softball camp willhave you hitting home runs
Lucy, a 4-year-oldChinese Pug, had herpick of costumes thisHalloween. Which onedo you like best?
Did you snap some greatshots of your favoriteHalloween costumes or crazypumpkin carvings? Post yourHalloween or fall photos andstories on the Voice’s websiteat:www.bakersfieldvoice.com.
A howlin’ good time!
PHOTO BY PICASA
Research shows women can get smoother skin with one ounce of dark chocolate perday.
Y O U R S P O R T S
GINAROLOWFitness columnist
Baseball/soft-ball campersparticipate inone of Pair &Marotta’ssports trainingcamps. AWinter Mini-Camp isplanned forDec. 26-30 fordifferent agegroups.
PHOTOS PROVIDED
PHOTOS BY KIMBERLEY WRIGHT
Lucy in her frog costume.
Lucy in her Pugzilla costume.
Lucy in her chicken costume.
Try these fat-blasting foods to help widdle your middle
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4 THE BAKERSFIELD VOICE SUNDAY, NOVEMBER 6, 2011