C6 Tuesday, October 15, 2013
FITNESS & WELL-BEING HEALTH BITES
Labels don’t tell whole story Canadian researchers have found that the majority of herbal products on the market – in North America, at least – contain ingredients not listed on the label. Using DNA barcoding technology to test 44 herbal products sold by 12 companies, University of Guelph researchers found that only two companies provided authentic products without substitutes, contaminants or fillers such as rice, soya beans and wheat. Nearly 60 per cent of the samples contained plant species not listed on the label, and 32 per cent had product substitution. “We found contamination in several products with plants that have known toxicity, side effects and/or negatively interact with other herbs, supplements and medications,” says lead author Steven Newmaster.
CORE POWER
TO YOU
Ryan Mannix runs through strengthening exercises designed for triathletes. Photos: May Tse
Training for this month’s Hong Kong ITU triathlon? Building strength is the key to a peak performance, a professional tells Rachel Jacqueline
H
ard work and talent are essential to becoming a professional triathlete, but so is a regular strength regime, according to coaching educator Ryan Mannix. Building a stronger body will make you faster, more efficient and more resilient to injury. Recently in Hong Kong, Mannix, 31, works with Triathlon Australia, which produces some of the world’s best swim-bikerun athletes. During his visit he shared some of the exercises in his professional arsenal. There are many exercises that build strength, but Mannix says any programme for a triathlete should focus on the gluteus and core muscles. “They are the two major stabilising muscles for the body,” he says. “Making them stronger will provide better energy efficiency in the body, as well as protecting you from injury.” The gluteus muscles – your buttocks – stabilise the hips and are a source of power in all parts of the triathlon: kicking in swimming, striding forward when running and transferring power on the bike. In fact, they are three muscles, not one. If not strengthened and engaged during activity, the middle layer, the gluteus medius, lies dormant, leaving most of the work to be performed by the
outer layer, the gluteus maximus. This reduces the overall potential of the muscle group and the amount of force it can produce. “The gluteus medius is especially weak in a triathlete because we spend a long time in training just sitting on the bike and don’t always use it.” The core muscles, which include those in the lower back,
A powerful core helps to transfer energy to the outer limbs RYAN MANNIX
are major stabilisers in the body. Working together, they control the torque forces in the swim and on the run and help support the spine and pelvis on the bike. “It’s also a vital muscle for triathlon in particular as a powerful core helps to transfer energy to the outer limbs for greater propulsion.” Also, with a strong core, you’re able to hold your posture for longer. “As soon as you break your form, then you start to waste your energy.” Poor form may also lead to injuries and imbalances in the body.
meet your left. Repeat with other leg. “This is a dynamic lunge, working through the full range of movement and engaging the core at the same time,” says Mannix. Do 10 repetitions each side. Repeat three times.
Try these exercises at home: Donkey kick Start on all fours with your hips as level as possible. Suck in your belly. Lift your left heel to the ceiling, while squeezing your gluteus muscles. Alternate legs. Watch for swinging hips and a loose belly. “This exercise is a particularly good one for engaging your gluteus medius,” says Mannix. Do 10 kicks on each leg. Rest and repeat three times.
Superman Lie on your stomach with hands directly in front of you and feet together. Alternate lifting your left arm and right leg, hold, then repeat with the right arm and left leg. “This pose works the muscles in the lower back, which are a vital and often neglected part of the core group of muscles and are essential for any triathlete,” says Mannix. Do 10 repetitions each side. Repeat three times.
Crab walk with resistance band Step onto a resistance band with your feet hip-distance apart. Widen your stance while stretching the band so your feet are just more than shoulderwidth apart. Take 10 short steps to your left, keeping your legs shoulder-width apart, working against the resistance of the band. Walk back 10 steps. Repeat three times. “This exercise is a lot tougher than it looks and you will really feel it in the entire gluteus muscle complex the next day,” says Mannix.
degree angle from your shoulders to your knees. For an added challenge, lift your legs alternately to help build strength in each leg. “You should feel your hamstrings in this pose as well,” adds Mannix. Hold the bridge for one minute: 15 seconds both legs, 15 seconds for each single leg, and 15 seconds both legs again. Rest and repeat three times. Dynamic lunge Use a medicine ball, weight or a water bottle. Hold your arms out in front and step forward with your left leg, bringing your right knee as close to the floor as possible. At the same time, bring the weight across the body on the same side as the front leg. Pause, then bring your right foot to
Prone bridge Lie on your back with your hands by your side. Lift your hips while squeezing your gluteus muscles, creating a 90
Plank Lying face down, push yourself up onto your toes and elbows in a plank position, arms shoulderwidth apart and hands facing forward. Squeeze your glutes and suck in your belly. Hold for 15 seconds. Turn onto your side for a side plank and hold for 15 seconds. For an added challenge, lift your top leg. Transition back into the regular plank and hold for 15 seconds, then shift to the other side for another 15 seconds. Finish off with a final regular plank for 15 seconds, for a total of one minute 15 seconds. Rest and repeat three times. “By moving through the different variations of plank, we engage a fuller range of muscles in the core,” says Mannix. life@scmp.com
Sealed with a kiss A new Oxford University study suggests kissing is not only a way to stay in a relationship, but it also helps us size up potential partners. In an online survey of more than 900 adults about the importance of kissing in both short- and long-term relationships, the researchers also found that women rated kissing as generally more important in relationships than men. Molecule boosts brain Researchers at Harvard Medical School have identified a hormone with neuroprotective effects that is produced in the brain during endurance exercise. Testing mice, the scientists were able to artificially raise the levels of the hormone, called irisin, in the blood to activate genes involved in learning and memory. The findings were published in the online journal Cell Metabolism.
HITS AND MYTHS
Learn or burn ................................................ Sasha Gonzales life@scmp.com Must sunscreen have an SPF of 30+ to be truly effective? The straight answer: No The facts: It’s a common perception that the higher the sun protection factor (SPF), the higher the level of skin protection. Theoretically, this would be right, but the answer is not that simple, says Dr Low Chai Ling, medical director at the Sloane Clinic in Singapore. An SPF30 product isn’t twice as protective as SPF15. When applied correctly, an SPF30 sunscreen will provide only slightly more protection from UVB rays than an SPF15 sunscreen. Sunscreens with an SPF of 50 and above provide only a small increase in UVB protection. There are two types of ultraviolet light that can harm your skin – UVA and UVB. UVA rays can prematurely age your skin, causing wrinkles and age spots. UVB rays can burn your skin. Overexposure to either can cause skin cancer. The best sunscreen offers protection from all UV light. Dr Low says it’s important to choose a broad-spectrum or
full-spectrum sunscreen that is designed to protect you from both. SPF is a measure of how well the sunscreen deflects UVB rays. Manufacturers calculate SPF based Reapply on how long it takes in mainta g sunscreen to sunburn skin ining pr is otectio key to n. that’s been treated with the sunscreen, compared with untreated skin. The SPF number is not the only thing to consider when it to a small amount of heat. trying to protect your skin from This group of active ingredients the sun. How you apply and it is the most widely used in and how often you reapply it are sunscreens. Organic sunscreens also crucial. Low says that might contain avobenzone, sunscreen is often not applied cinoxate, ecamsule, menthyl thoroughly or thickly enough, anthranilate, octyl and it might be washed off methoxycinnamate, octyl during swimming or not salicylate, oxybenzone or reapplied on hot days when we sulisobenzone. Inorganic perspire. As a result, even the sunscreens are also called best sunscreen might be less physical sunscreens and they effective than the SPF number reflect and scatter UV radiation. on the bottle would suggest Inorganic sunscreens might There are other points to contain titanium dioxide or consider when choosing a zinc oxide. Most broadsunscreen, says Low: sunscreens spectrum sunscreens use both contain filters that reflect or ingredients to better block UVA absorb UV rays. There are two and UVB rays. main types, organic and Water-resistance is also inorganic. Also called chemical important. Sunscreens that pass sunscreens, organic sunscreens a water-resistance test can be absorb UV radiation and convert labelled “water-resistant” for
either 40 or 80 minutes, as long as they also include instructions to reapply after 40 or 80 minutes of swimming or sweating, after towel drying and at least every two hours. “Choose a broadspectrum sunscreen of at least SPF30 for daily use,” Low says. “If you are going to be in water, get one that is water-resistant. To achieve the SPF reflected on a bottle, use about 2mg of sunscreen per square centimetre of skin. This translates to applying the equivalent of a shot glass (two tablespoons) of sunscreen to the exposed areas of the face and body – a good-sized dollop to the face alone. If you are using a spray, apply until an even sheen appears on the skin.” Remember, sunscreen needs to be reapplied every two hours, or more frequently after swimming, heavy perspiration, or towelling dry. The SPF should be 15 or higher for adequate protection and, ideally, 30 or higher for extended time spent outdoors. Also seek shade whenever possible, and wear sun-protective clothing, broad-brimmed hats, and UV-blocking sunglasses.