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Coast Ice Hockey
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Ice Hockey is a sport which places higher demands on its participants than almost any other team sport. Elevated heart rates, heavier loadings and heat accumulation are all challenges that are very much at the fore in Hockey. So how do we best deal with these stresses? The most obvious advantage lies in age - under 25 has a great advantage over those who have already crested that hill. The clock can be turned back a bit though, see the discussion on HGH releasers. The next - also obvious - measure is physical fitness. Training should consist (off ice) of at least 30 and preferably 45 minutes of fast interval training. Invest in a good heart rate monitor and bounce your heart rate between your 85% max heart rate and 30 beats per minute lower. A rough guide is 220 minus your age to get your maximum heart rate. Let's use 40 years old as an example; a heart rate of 180 is considered the max safe rate. Training to 160 means a solid cardiovascular workout. On an exercise bike, warm up for a few minutes, then increase the speed of cycling until you hit and hold 160 for 10 seconds and then ease off, breathing deeply until you hit and hold 130 for 10 seconds. Repeat the exercise except really raise the resistance on the second peaks, keeping to the same speed as your recovery time (around 80 r.p.m.) Leave yourself 3 minutes to 5 minutes warm down at a continually lower resistance and speed. Hydration - keep the machine cooled. Keeping a good fluid balance happening is vital to higher performance sports. I litre of sweat weighs roughly a kilo. To find out how much you are losing in sweat over a game, make sure you have drunk a heap of water, at least two to three litres through the day, more if you work in a hot or physical job of course. Weigh yourself before leaving for the rink but after your last effort on the toilet. Now account for how much water you drink until your next weigh-in when you get home. If you started at 85Kg, drank 1.5 litres and weigh in at 83.5 after playing, you actually lost 3 litres of fluid in the course of the game. This is a typical fluid loss for a reasonably fit young man for a hard hockey game. With enough fluid, the body keeps the cooling happening, keeps the wastes from exertion moving and dilute, holds enough fluid to keep the blood pressure even and a tonne of other really good things! Fuel the vehicle - food is a major consideration. Healthy food, not KFC. Enough said? Light pre-game eating only, if at all. Avoid dairy, heavy, sweetened etc. I think the best generalised eating plan lies in common sense rather than all the copious books on the subject. Eat it only if it grows and looks like the thing that grew! To summarise this whole book,.. eat a steak, you can see it comes form a cow - a sausage on the other hand..... Eat grains only if they are still recognisably grains - flour is de-natured and the finer the flour, the worse it is for you. If you want to eat bread, Baker's Delight has a Cape Seed Loaf which has a GI level of 42, making it the most complete and best bread on the market. Fries do not look like anything other than a fry - if you can see a potato in a fry, you are doing a lot of filling in the blanks! Olive oil, not margarine etc. I am sure you get the idea. Supplements. What supplements should you take? How much would you like to spend??? Seriously, some people take hundreds of dollars a month of supplements and do very little else, meaning they have very expensive but healthy poo. I recommend in order these general supplements for active and mature sports participants - A good multi Vitamin, a magnesium supplement, a zinc supplement, a HGH releaser like GenF20, a good amino supplement like Musashi's Kuan formula. Noni juice, Goji berries, Mangosteen juice - use 'em and see. Some are good for some people, some don't do a thing for many. Trial and error is the only way to see it they will work for you. For the best prices on the internet I have found from an Australian supplier, try Thextons.
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