_____  

Title:  Mind over Muscle.	
Author:  Michael Tennesen
Source:  MEN'S HEALTH; Nov2004, Vol. 19 Issue 9, p142, 3p, 2c
Database:  MasterFILE Elite
	

MIND OVER MUSCLE 

by Michael Tennesen	

(5 psych-out secrets to trick your body into working out harder, faster,
and longer) 

WHAT SURRENDERS FIRST, the brain or the body?

Feels like the body, doesn't it? When your stride gets choppy on the
running trail or your form goes wobbly in the gym, you tell yourself to
go a bit more, but your body won't let you. So your mind drifts to a hot
shower and a cold beer. It's quittin' time.

There it is: Your mind drifts. Your body's got plenty more, and
scientists have proved it. Researchers at the University of Cape Town in
South Africa have pinpointed where the stop order comes from. It has to
do with receptors in the brain called interleukin-6.

"Our brains turn on the pain before we actually run out of fuel," says
Timothy Noakes, M.D., a professor of exercise and sports science at the
University of Cape Town. It's a safety measure--the brain tells the body
to shut down to protect it from injury.

In short, our brains screw with us. They stop us from getting the most
out of our workouts, and from losing that last 10 pounds. Guys like
Lance Armstrong and Michael Phelps have figured out how to fool the
brain and body into giving more. It's a bit more than "I think I can."
But not much. Here's what the experts say.


RUN ANOTHER MILE 


Why you stop: You're running low on glycogen, the primary fuel source
for your muscles. But it's not the only one. Any body fat you have is
available. Your brain knows this, but it's not telling you.

Keep going: Try this trick from Jane Hahn, a senior editor at Runner's
World magazine. If a runner is in sight, slowly reel him in. "Imagine
there's a magnet attached to him," says Hahn, "and it's pulling you
toward him" (Or her. Imagining it's Scarlett Johansson works well.)

Some practical preparation: Include long runs in your training, no
matter how short your races are. "Long runs teach the body to run more
efficiently and to use energy stores more effectively," says Hahn.


BENCH-PRESS YOUR LAST REP 


Why you quit: You need an absolute goal. If you think that anywhere from
six to 12 repetitions will suffice, then 12 is unlikely. Pick eight or
10, and nail it. Good form is essential--your body uses 32 muscles to
lower and lift the weight. As you tire, your form can falter.

Lift more: Start with eight to 10 reps with an empty bar to reinforce
your form, says C.J. Murphy, M.F.S., owner and head strength coach of
Total Performance Sports in Everett, Massachusetts. Then pull your
shoulder blades together and hold your elbows slightly in, not out at 90
degrees. Squeeze your lats and push the bar as fast as you can without
losing control. Then lower it under control.


PEDAL FASTER 


Why you slow down: You've run out of gas.

Speed up: Get off the bike. Bill Foran, strength and conditioning coach
for the Miami Heat, suggests simple intervals.

Fours: Run four lengths of a basketball court "as hard as you can, with
the goal of finishing in under 24 seconds," says Foran. Rest 40 seconds
and repeat eight to 12 times.

17s: Run sideline to sideline 17 times. The challenge is changing
direction. Try to finish in about a minute. Rest 2 minutes; repeat for a
total of four or five runs.

Suicides: These haven't changed since high school. They're still hard,
still effective. Starting at one baseline of a basketball court, run to
the near free-throw line and back, then continue back and forth to the
midcourt line, the opposite free-throw line, and the opposite baseline.
Try to run the whole thing in 30 to 33 seconds, then rest for a minute.
Complete six to eight suicides.


SWIM ANOTHER LAP 


Why you sink: The burning sensation in your muscles is partly a result
of an accumulation of lactic acid, says Shawn Arent, Ph.D., C.S.C.S., an
exercise scientist at Rutgers University. You reach a point called your
lactate threshold, when your body can't flush it out fast enough and you
need to slow down. Any kind of interval training can push your threshold
higher, but there's another trick.

Swim farther: "You'll send less lactic acid into your muscles if you're
relaxed," says Joel Kirsch, Ph.D., a sports psychologist and director of
the American Sports Institute. Removing the tension in your muscles lets
your limbs fully extend and your stride--or stroke--lengthen, says
Kirsch. "Check your muscles as you move and ask yourself, 'Are my legs
moving freely, or am I pushing them?'" If you're pushing, focus on
easing the muscles. At your desk, practice tensing the muscles in your
arms and legs, then slowly relaxing them. You'll get the hang of
controlling your muscles, says Kirsch.


DO THAT LAST CRUNCH 


Or skip it: "I'd rather see you do 20 good reps than 30 crappy ones,"
says Arent. Your abs, like any other muscle, grow in response to
increased stress, not continual stress.

Do them well: Three keys to the proper crunch: Focus on lifting your
shoulder blades off the floor, not pulling your head up with your hands.
Pause at the top of the move and lower your body slowly. Keep your abs
tight throughout the exercise. 


~~~~~~~~

By Michael Tennesen


 _____