2008 US Open Final - Andy Murray and Roger Federer

Following the epic match between John Isner and Nicolas Mahut at the beginning of Wimbledon 2010, Andy Murray tweeted ‘This is why tennis is one of the toughest sports in the world, this will never ever be matched again’.

After watching some of the world’s elite footballers play so disappointingly during the World Cup, supposedly their sports most prestigious competition, Murray’s point is justified. Football is a team competition; players can be rested during matches, be substituted when injured and even miss matches by suspensions. Even the winning team will have only played 7 matches of 90mins (with possible extra time of 30minutes) over a period of 4 weeks.

In comparison Isner and Mahut’s single match took a record breaking 11 hours and five minutes, with the final fifth set alone taking eight-hours 11-minutes. In total 980 points including 215 aces were played over 183 games, the final score at  6–4, 3–6, 6–7(9–7), 7–6(7–3), 70–68. However, when you see slightly overweight, middle aged people inspired by Wimbledon fortnight, playing tennis on your local courts tennis doesn’t seem so demanding.

So why should tennis be considered a tough sport?

Whilst a knock about on the beach or the local park does not seem that strenuous, professional competitive tennis requires a combination of physiological and unpredictable variables. Each match depends on adapting to a number of factors:

• Match duration (3 or 5 sets)
• Weather
• Opponent
• Surface
• Level of play

But within each match or indeed between each point there are also a number of variables that need to be considered:

• The length of the point
• Playing style of both players
• Velocity of shot
• Shot selections

Tennis players need to train specifically for their sport and playing style. During high level matches points have an average length of between 3 seconds to around 15 seconds on some of the faster surfaces such as grass and indoor. However the total playing time is only between 20-30% of the total match time and varies considerably between when the player in control of a rally is an attacking player who hits the net hard then consistently comes to the net, a whole court player, or a baseline player.

Is Tennis an Aerobic or Anaerobic Sport?

Tennis requires short explosive bursts of energy repeated hundreds of times per match which as we have seen can be of a long duration. This requires players to be trained anaerobically for performance and aerobically to aid recovery during and after play.

Maximum oxygen uptake (VO₂ max) is used as a marker of aerobic capacity. Generally VO₂ max and heart rate increases as the game progresses, decreasing during rest periods and end changes. VO₂ max in competitive high level tennis players has been reported to be greater than 50ml/kg/min classifying tennis players as highly aerobically trained with aggressive attacking players having a lower VO₂ max than baseline players.

The mean heart rate in trained players aged 20–30 years has reported to be between the ranges of 140–160 beats/min during singles matches. The long duration and moderate mean heart rate during a match suggests that tennis an aerobic sport.

However the explosive nature of the serve and ground strokes, along with rapid changes of direction requires a tennis player to have a high anaerobic capacity. Together with the need for a high percentage of fast twitch muscles tennis could be considered more as a predominantly anaerobic activity, needing high levels of aerobic condition to avoid fatigue and aid recovery between points.

Strength, Speed and Agility

In addition to stamina tennis players need fast reaction times to respond to every shot from the opponent. They are required to move not only forwards and backwards but also sideway and diagonally, so need to be agile, able to accelerate and move at a maximum speed.

Strength training is also important not only in muscles and joints for performance but also to reduce injuries. As well as the expected required strength in the shoulder and upper arm, tennis players require a firm wrist to direct the racket head under high speeds. Players also require a deal of flexibility, not only through reaching for or playing a racket shot but also when throwing the ball when serving.

There is no doubt that training as a competitive tennis player is demanding. You need to be both anaerobic and aerobically fit, have stamina, strength, speed, flexibility and agility, as well as being mentally aware to respond to your opponent’s shots. There are however other professional sports which could arguably also be considered some of the toughest in the world.

Triathletes competing at Ironman distances for example, may argue that a 2.4-mile (3.86 km) swim, a 112-mile (180.25 km) bike and a marathon (26 miles 385 yards, 42.195 km) run, raced in that order and without a break, is also quite tough.  As might the cyclists competing in the Tour de France covering around 3,600 kilometres (2,200 mi) through 21 stages over 3 weeks.  But considering it took Rafael Nadal 17 and half playing hours, over the course of two week tournament to win 2010 Wimbledon championship I will concede to Andy Murray that professional competitive ‘tennis is one of the toughest sports in the world.’

• Bookmark on Delicious
• Digg this post
• Recommend on Facebook
• Buzz it up
• Buzz it up
• Mixx it up
• Share via MySpace
• share via Reddit
• Share with Stumblers
• Tweet about it
• Tell a friend
• Print for later

I normally walk 3.2miles to work which was clocking around 7,000 steps but one day I was late so had to jog the last mile. As I looked at my bug I was distraught to see I had only added 6,000 steps. I know that the bug only counts steps and as I was jogging my steps would have been longer and fewer, but I was disappointed that putting in more effort meant that I had less recorded steps.

Over the lovely sunny weekend I wore dresses where I couldn’t attach my bug to my waist band so I carried the bug in my shoulder bag but then forgot to put it on my clothes when I got to work. I was annoyed with myself when I realised I missed recording another 2,000 steps, but when I got home found I had the expected number of steps as if I had worn the bug all day. Obviously letting the bug bounce around in my bag wasn’t as accurate as wearing it on my waist so I will have to be careful about accepting the counts if it’s in my bag all day.

Although there are community challenges on the website to record the highest number of step count, ultimately the bug is there as motivation to keep me active and tone up so there is no point in trying to trick the bug as I would only be cheating myself. I will have to experiment this week though to see if jogging with the bug in my bag equals each other out and I end up with the same number of steps if I walked wearing it.

As this was my first week I didn’t have any goals I just had to eat as normal and record everything on the website. Unfortunately I got tonsillitis and for two and a half days I couldn’t swallow or eat or drink anything so I had nothing to update my profile with. Then on Sunday I get a text message saying ‘Don’t be a slug…Update your bug!’.  Looking back it was nice to get the reminder text and know that Fitbug was still supporting and motivating me, although at the time I did want to text back ‘Leave me alone I’M ILL.’

In spite of my incomplete first week profile, Fitbug was able to make some recommendations of:

• Step Target 19,500
• Aerobic Step Target 6,600
• Calories consumed 2,000

I’ll let you know if I manage to reach the targets next week. If you have already a Fitbug member then don’t forget I have set up a league for Strenua’s World and I hope readers will join the league for some friendly rivalry and motivation.

If you wish to join me Fitbug.com are offering a 25% Discount to all new customers, simply enter this promotional code ‘SPRING10’ in the appropriate section which is valid until 30th June 2010.

• Bookmark on Delicious
• Digg this post
• Recommend on Facebook
• Buzz it up
• Buzz it up
• Mixx it up
• Share via MySpace
• share via Reddit
• Share with Stumblers
• Tweet about it
• Tell a friend
• Print for later

This week I received my Fitbug ‘bug’ which I am going to trial for the next 3 months. Fitbug.com is a place where you can record your nutritional intake, connect with the fitbug community through its forum and take part in activity challenges. You also have a ‘bug’, a more sophisticated type of pedometer which then talks to fitbug.com to update how active you have been.

Day one was just the ‘getting to know you’ phase. For the first week the program likes to get to know your normal activity level, what you normally eat and what your goals are. I had to complete the online questionnaire, admitting to my poor diet and as my goal is to tone up I had to record my hips, thighs, waist, chest and arm measurements.

I also have to record what I eat for at least 3 days in the nutritional area. This is an area that took quick a while to complete, although that I imagine it will get quicker as you develop your favourite food tab. The nutritional information for nearly 18,000 food products are already listed to select: 6,000 from Tesco, 3,000 from Somerfield and 4,600 from ASDA with 1,400 non branded food such as fruit and vegetables. However, I had to personally fill in the nutritional information from my Sainsbury’s Pizza and my Mars Bar (I admit my diet is bad) had more calories than were written on the packet. I presume this is down to brands shrinking the size of their products rather than the fitbug data being entered incorrectly so I will have to check the calories are correct when I add new foods to my nutritional diary.

The interesting part of the fitbug program is the ‘bug’. I’ve called it a pedometer but it is more sophisticated than just a step counter. It records what time you achieved the steps as well as if they were aerobic steps such as going for a brisk walk, or if they were just walking around the house. After 24 hours I had accumulated 23,000 steps with 16,000 being aerobic steps. This was achieved by my 3.2mile walk to work that took around 7,200 steps each way and 3 hours of teaching swimming that involved 5,000 steps. It does however highlight when you have been lazy or sitting down as I was on Saturday watching the F1 qualifying and then the FA cup final on TV. It clearly shows I didn’t do much between 1-5pm. But luckily I don’t have to feel too guilty this week as the program just likes to record a baseline of your average daily activity, although all the steps do count towards the community challenges. These include the Mount Everest Challenge and the Fantasy Footfall where your total monthly steps can pit you against other people from your country or county. You can also set up a mini league for your friends or Family so I have set up a league for Stenua’s World and I hope readers will join the league for some friendly rivalry and motivation.

I’m planning on reporting back on how I get on with the Fitbug program over the next few months and will let you know how I have got on after my first assessment week. If you wish to join me Fitbug.com are offering a 25% discount to all new customers, simply enter this promotional code ‘SPRING10’ in the appropriate section which is valid until 30th June 2010.

• Bookmark on Delicious
• Digg this post
• Recommend on Facebook
• Buzz it up
• Buzz it up
• Mixx it up
• Share via MySpace
• share via Reddit
• Share with Stumblers
• Tweet about it
• Tell a friend
• Print for later

Phosphocreatine is a high-energy storage molecule found within skeletal muscle. During intense exercise, phosphocreatine provides immediate replenishment of ATP (Adenosine-5′-triphosphate), which transports chemical energy from within cells for metabolic processes.

Traditional endurance training induces physiological adaptations such as improved aerobic capacity, along with a reduction in glycogen utilization and lactate accumulation. HITT has been shown to be an efficient way to produce similar effects.

Multiple HIIT bouts are designed to deplete phosphocreatine stores in the working skeletal muscle, and so reducing power output.

It takes more than six minutes to fully recover phospho-creatine stores after exercise-induced depletion. Therefore, if recovery intervals during HIIT bouts are less than six minutes, phosphocreatine may not be fully replenished, leading to a reduced performance.

Supplementing with creatine has been demonstrated to effectively increase muscle phosphocreatine stores. Specifically, one study showed a 20% increase in muscle creatine with ingestion of 20 g of creatine per day for just 5 days.

The purpose of the study published in the Journal of the International Society of Sports Nutrition was to determine the effects of high-intensity interval training and creatine supplementation on cardiorespiratory fitness and endurance performance.

The subjects were 43 college-aged men who typically performed 1-5 hours of exercise per week. None had taken sports supplements, including any form of creatine, in the three months prior to the beginning of the study.

Participants were randomly assigned to a creatine or a placebo group and supplemented for 30 days at a dose of 10 g per training day, taken in two doses – one dose 30 minutes prior to and one dose immediately following training.

• Creatine group consumed 5 g of creatine citrate mixed with 15 g dextrose
• Placebo group consumed 20 g of dextrose

A control group, consumed no supplements nor completed the high-intensity interval training, and instead only completed the testing measurements.

Participants performed HIIT five days per week, for six weeks at progressively increasing workloads, determined as a percentage of the participant’s baseline VO_2PEAK max workload. Training increased in intensity each session beginning at 90% of their VO_2PEAK max workload and progressing up to 120% of their VO_2PEAK max workload.

Each training session began with a five-minute warm up, followed by a protocol of five sets of two-minute exercise bouts, with one minute of passive rest in between exercise bouts.

A maximal graded exercise test on a cycle ergometer was used to determine:

• maximal oxygen consumption (VO_2PEAK)
• maximum heart rate (HRmax).
• total work done (TWD)
• time to exhaustion (VO_2PEAKTTE)
• ventilatory threshold (VT), this is the point during graded exercise in which venitilation increases disproportionately to oxygen uptake.

Endurance performance is commonly assessed using a measure of aerobic capacity. While the HIIT program was effective in improving maximal oxygen consumption by 9%, creatine supplementation had no further influence on aerobic capacity. Ventilatory Threshold (VT) is another useful predictor of endurance performance as an indicator of the ability of the cardiovascular system to adequately supply oxygen to the working muscles. Performing exercise at intensities greater than VT often result in an inadequate supply of oxygen to the working muscles, quickly leading to fatigue.

If VT can be improved it could increase the time to exhaustion, reduce fatigue, and may enhance the efficiency of the body to supply oxygen to the working muscles.

However, when measuring VT in this study, significant improvements were only observed in the creatine group (16%), although the placebo group demonstrated a trend for improved VT (10%).

The researchers from University of Oklahoma found that HITT is an effective way to improve maximal endurance performance. The study also demonstrated an improvement to time to exhaustion with HIIT. However, whilst adding the use of creatine did improved ventilatory threshold, it did not increase total work done.

Previous studies have shown improvements in TWD after creatine supplementation which included a loading phase (20 g/d for 5-7 days). A loading phase was not used in the current study, so it may be possible that muscle phosphocreatine levels were not increased enough to aid in improving TWD.

The researchers did suggest that it is possibile that any benefits of low-dose creatine supplementation were masked by the effectiveness of HIIT alone.

• Bookmark on Delicious
• Digg this post
• Recommend on Facebook
• Buzz it up
• Buzz it up
• Mixx it up
• Share via MySpace
• share via Reddit
• Share with Stumblers
• Tweet about it
• Tell a friend
• Print for later

Whilst exercise while young positively affects peak bone mass, exercise during adulthood can maintain bone mass and can potentially prevent women from osteoporosis.

In particular, impact exercise that induces high strains at high rates in the bone has been found to promote bone strength.

Research published in November’s BMC Musculoskeletal Disorders, studied how bone changes over time during a 12 month course of exercise.

The aim was to evaluate the association between exercise intensity at 3, 6 and 12 month intervals and changes  in the Bone Mineral Density (BMD) of the femur (thigh bone), during high-impact exercise in premenopausal women.

• The subjects were 35 healthy women (age 35-40 years, average BMI of 25.5). Before the study began they were not participating in impact-type exercises or long-distance running more than three times a week.
• Accelerometers, (portable, cheap, light-weight machines, worn on the waist) were used to continuously measure daily physical activity.
• The subjects were supervised during a 60-minute training workout, consisting of a warm-up period, high-impact training and a cool-down period. The progressive high-impact period included versatile movements, such as step aerobic patterns, stamping, jumping, and running, three times a week for 12 months.
• The programs were modified bimonthly to become progressively more demanding by including higher jumps and drops.
• The participants were also given a home program (10 min daily), which consisted of patterns of exercise similar to those in the supervised sessions.
• The BMD of the femur, and the trochanters (the projections from the femur where the hip and thigh muscles attach), were measured using x-ray absorptiometry and activity data was correlated with changes in bone density.

The researchers from Finland found that the average daily number of high impacts during six months of training was significantly associated with 12-month positive BMD changes at the femoral neck and trochanter area.

These results agreed with many previous studies, in which only five to six months of high-impact exercise were needed to increase BMD in the femoral neck and trochanter and the greatest changes were seen on this time period, than during 12 or 18month interventions.

Lead author Riikka Ahola, suggests these results provide new information for designing optimal and feasible training programs that can prevent bone loss in premenopausal women

Because bone cells adapt to regular loading, one important feature that the researchers recommend is for an exercise program to be progressive. ‘A progressive exercise program sustains overload and the bone adaptation process. ‘

‘Loads should be increased with time to produce a sufficient stimulus. An exercise program that maintains the same loading for many years would stimulate bone formation only during the first months of training.’

• Bookmark on Delicious
• Digg this post
• Recommend on Facebook
• Buzz it up
• Buzz it up
• Mixx it up
• Share via MySpace
• share via Reddit
• Share with Stumblers
• Tweet about it
• Tell a friend
• Print for later

The first two generation iPod Nanos did have a small screen, but this was when iPods were just used for listening to music and the screen was just used to find the track you wanted, and it was sufficient. Nike had teamed up with Apple to launch Nike+, the accessory all casual sports enthusiasts had to have, and sports clothing began to have convenient Nano sized pockets.

Then along came the third generation, an inch shorter and great for wearing whilst exercising. The problem was whilst the iPod hit the stores in early September the accessories took a while to join them, with it taking 2 months to get armbands on the market and it took Nike till the Spring/Summer range before their clothing could hold the latest version. Now the latest generation has seen the return of the long narrow version so we can have a wider screen, obviously essential for listening to music. Now the pockets of sports clothing currently on the market no longer fit as they are designed for the previous generation.

The development of the new iPod Shuffle was good in theory; half the size of the previous version but the controls were located on the earphone cord. This would be fine if I could run in the supplied earphones.  I personally prefer Bose ear buds for exercising in, the alternative sized ear bud tips ensure they stay in my ear no matter how energetic the exercise. But with the controls fixed to the Apple earphones I am limited to what I can do listening on the new iPod Shuffle.

I have no issues with companies upgrading their products each year adding extra memory or an additional gadget. Their business is to sell their product and most music lovers don’t only own one iPod. I personally own an iPod Classic as a comprehensive library for my music, an iTouch for gadgets and email, and a third generation Nano to use during training.  The new Nano’s unveiled today seem to be unsure who they are aimed at. The built in radio and video camera that you can send to YouTube is heading towards the iTouch market. The addition of a pedometer or the ability to connect to a compatible cardio machine is attracting the fitness market. Of course most of us athletes know of someone who has accidentally washed their iPod with their sports kit, if we haven’t done so ourselves, and would we rather risk $59 for a shuffle or $149 for the new Nano with gadgets we don’t need.

As both a music and fitness lover I love iPods and they allow the combination of my two passions. I do however wonder if the people who design these products are just geeks who want to combine as many gadgets as possible. Or do they actually consult sports enthusiasts who will buy and use the products if they need a video camera whilst training and racing, or ask the rock fiend if he really wants a pedometer.

I also wish Apple would not make the previous version obsolete especially when they make such radical changes to the shape and design, or at least coordinate with other accessory manufactures. If we are to be forced to buy a new version when we damage our old one it would be nice to have an armband or running top available to use with it.

No matter what my opinion is now I’m sure I’m going to eventually end up buying a new fifth generation and will be grateful of the video camera when I next come across a YouTube worthy moment whilst training.

• Bookmark on Delicious
• Digg this post
• Recommend on Facebook
• Buzz it up
• Buzz it up
• Mixx it up
• Share via MySpace
• share via Reddit
• Share with Stumblers
• Tweet about it
• Tell a friend
• Print for later