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Results for category "Rod Cedaro"

Danny Green announces his comeback bout on the 19th August 2015

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Rod Cedaro_Danny Green

Rod Cedaro (right) from the Ultra Group of Companies catches up with former world boxing champion Danny Green at the announcement of his comeback bout, after a 33 month hiatus against Slovakian, Tamas Kovacs at Melbourne’s Hi-Sense Arena on August 19th, 2015.

The 42-year-old announced the fight, his first since 2012, at Crown Casino in Melbourne on Wednesday, with the bout to take place at Hisense Arena on August 19.

Green said that he would have his hands full with the light heavyweight, who has a professional record of 26 wins and one loss, but has maintained his fighting weight since his last bout and still has a burning passion for the sport.

 

 

HYDRATION – SOME TWISTS ON A COMMON THEME

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HYDRATION – SOME TWISTS ON A COMMON THEME
by Rod Cedaro (M. App. Sc.)
Consultant Exercise Physiologist ACC Accredited Level III Triathlon Coach

Successfully competing in endurance sports such as triathlon – which is mostly completed in hot environments requires close attention to adequately fuelling and refuelling your body with appropriate fluids and foods consistently.

Rod Cedaro

Fluids: Stay Adequately Hydrated

As an endurance athlete, especially a triathlete who trains and competes in hot and humid weather conditions, your biggest potential problem is the constant risk of dehydration. This risk becomes greater the longer you train or compete and/or when you train more than once a day – which for most triathletes is commonplace.

Some points to consider:
• If you lose too much fluid in sweat without replacing what’s been lost (in both fluids and electrolytes like sodium and potassium), you risk becoming dehydrated, plain and simple. Research has shown that even partial dehydration (2% loss of body weight) can decrease performance significantly (e.g. By 2% even at this marginal rate of dehydration).

• The best way of battling this fluid loss is by using a “sports drink” (e.g. Gatorade) which will help by replacing both fluid and electrolytes. “Energy drinks” on the other hand (e.g. Red Bull) have the potential to do more harm than good.

• When you consider (even at an age-group level) that the difference between top finishers is often less than a minute, you can’t afford to lose time due to dehydration.

There’s a right and wrong way to hydrate:

You can “over-hydrate” so have a hydration plan in place before training and competing.

• Remain hydrated throughout the day, be sure to turn up to training/competitions well hydrated. If you start even partially dehydrated you’re already behind the 8 ball. Make sure you’re urinating clearly throughout the day BEFORE you start training/competing. To achieve this start the day by grabbing a sports drink, then using water bubblers, drinking fountains, office coolers, and other beverages/dispensers regularly throughout the day.

• Hydrate 2 to 3 hours before training and competitions. Aim for 2 cups (500ml) of fluid at this time and an additional 250ml 10 to 20 minutes before you start training/competing.

• Drink to replace sweat; don’t over-drink. In-experienced triathletes, particularly those who are a little slower in competition can have a tendency to drink too much and run the risk over-hydrating, which can lead to “hyponatremia” – particularly if they are drinking low sodium beverages like water or flat Coke. The easiest way to offset the chance of suffering from hyponatremia is by knowing how much fluid your body requires (see sweat rate chart below).

Knowing your sweat rate is pretty simple. To determine your fluid requirements simply monitor your sweat rates. These can vary for each person and for the same person depending on weather, exercise intensity of exercise, acclimatization status, etc.

So be sure to measure:

How much weight you lose during exercise (in mg) + How much fluid you consume during exercise (in ml) = The amount they SHOULD drink to replace sweat losses

Rod Cedaro – Amenorrhoea and the Female Athlete

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Amenorrhoea and the Female Athlete:

Female endurance athletes (particularly younger athletes) are suffering an increased incidence of amenorrhoea, or the absence of regular menstrual cycles. While for some athletes this may be viewed as a welcomed occurrence, the long-term health implications of this are potentially catastrophic.

Rod Cedaro - female Amenorrhoea

The hormonal changes that accompany amenorrhoea appear to increase the risk of osteoporosis or thinning of the bones. Although exercise has been touted as a means of strengthening bones, there appears to be a certain threshold beyond which there are detrimental effects on the skeleton. A hypo-estrogenic state (low estrogen levels) has been shown to offset the beneficial effects of exercise on bone mineral density (BMD) in amenorrheic (non-menstruating) female athletes.

Rod Cedaro BMD

In fact, one study found that although the amenorrheic athletes were exercising more (64 km per week of running versus 40 km per week), they had a 14% lower BMD than their regularly menstruating, not-quite-so-active, counterparts. A resumption of menstruation has been shown to improve BMD in such athletes.

The ideal training program to optimise skeletal health has yet to be determined but all indications are that it will call for a blend of aerobic and strength training.

For further reading, read more about female iron requirements by Rod Cedaro

 

Rod Cedaro – Low GI Carbohydrates for Runners

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Rod Cedaro – Low GI Carbohydrates for Runners

As an athlete, it is crucial to ensure that you are getting the right balance for all of your meals. Part of that is making sure that your diet incorporates sufficient energy sources to enure maximum performance. Carbohydrates are an important source of energy and the best type are those that have a low GI which will release glucose more slowly and steadily over time. Foods are given a GI number according to their effect on blood glucose levels and those with a lower GI number have a more steady impact:

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