CONCENTRATE ON CARDIO RUGBY FOCUS The magazine from bio-synergy ISSUE NO. 4 FITNESS ADVICE AND SPORTS NUTRITION FROM THE UK’S NO. 1 SPECIAL OFFERS Discounts and New Products RUGBY FOCUS John Huxley (RFL) talks about rugby league and the challenging test matches ahead CONCENTRATE ON CARDIO Complement your strength training with our cardiovascular workout PLUS > SUPPLEMENTS learn more about our new products > NUTRITION concrete advice for stamina sports > GYM LINGO know what they’re talking about TOTAL NRG TOTAL NRG
Transcript
CONCENTRATEON CARDIO
RUGBYFOCUS
The magazine from bio-synergy
ISSUE NO. 4
FITNESS ADVICE AND SPORTS NUTRITION FROM THE UK’S NO. 1
SPECIALOFFERSDiscounts and New Products
RUGBYFOCUSJohn Huxley (RFL) talks about rugby league and the challenging test matches ahead
CONCENTRATEON CARDIOComplement your strength training with our cardiovascular workout
PLUS> SUPPLEMENTSlearn more aboutour new products > NUTRITIONconcrete advicefor stamina sports
> GYM LINGOknow what they’retalking about
TOTAL NRGTOTAL NRG
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bio-synergy are leading suppliers of nutritional supplements. With over 30 years of experience in thepharmaceutical industry, bio-synergy have developed a range of supplements designed to help you getahead of the race. Available at over 300 leading sports retailers and fitness clubs nationwide,including John Lewis and Fitness First. For details of your nearest stockist and for furtherinformation call 020 7935 5291 or visit our website.www.bio-synergy.co.uk
health supplements & sports nutrition
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bio-synergy Ltd. 55 Paddington Street, London W1M 3RQE-mail: [email protected] Tel (sales): 020 7935 5291
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Contents
4 Rugby FocusJohn Huxley (RFL) talks aboutRugby League and the fight for the Silk Cut Challenge Cup.
5 Nutrition For Stamina SportsA look into the nutritional demands of stamina sports.
6 Concentrate on CardioStuart Power, from the bio-synergy fitness team, reminds us of the importance of cardiovascular training.
8 Products of the MonthThe focus this month is onStrength - Creatine Plus™ and Essential Sports Fuel™
8 Order FormDon’t forget to recommend a friend and receive a massive 50% off your order (see back for terms)
Product Update . . .
Welcome to the long awaited 4th edition of the
bio-synergy magazine so many of you have requested.
The past few months have been rather hectic for
bio-synergy. 2000 saw the launch of our range of
alternative health supplements, a high-strength
calcium citrate product and our meal replacement bars.
In 2001, we plan to launch many more new products
including ‘ONE’ multi-vitamin, developed on behalf of
Sally Gunnell.
Don’t forget you can keep up to date on all our latest
news at www.bio-synergy.co.uk.
Richard AndrewsEditor
NEW!‘ONE’ MULTI-VITAMINbio-synergy launches thenew multi-vitamin, ONE,which has been developed together with Sally Gunnell, Olympic, World, European & Commonwealth champion.
Sally Gunnell’s new book ‘Be Your Best’ uncovers the secrets of Sally’s success and demonstrates how to build a happy andhealthy future. ONE is an all-encompassingmulti-vitamin, essential for anyone wanting tomake a long-lasting change to their lifestyle.
The book and ONE multi-vitamins can bepurchased at health stores nationwide oronline at www.beyourbest.co.uk
Boost your resistance against stress, illness, anxietyand fatigue with the help of bio-synergy’s alternativehealth supplements. St. John’s Wort, Gingko Biloba,Korean Ginseng, & Echinacea from £10.99
Keep your core flexible and in good shape with thenew Exerflex. Club quality at an affordable price.Exerflex with video and pump £39.99
Try our 85% fat free sports nutrition bar. Synergy meal replacement bar only £2.00
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You are what you eat. It’s a cliché,but it’s also very true. A balanced
diet is essential to success in anysport or fitness training. At the highestlevel, where competitors are on equalgrounds in terms of skill, nutritionalintervention can make the differencebetween success and failure. Thenutritional needs of all competitiveathletes include energy, carbohydrates,protein, vitamins, minerals and fluids.
CarbohydratesEnergy requirements are met by the oxidation of fat and carbohydratesrespectively. When exercise intensityis increased above 75%, the fat store is bypassed and carbohydratesbecome the major fuel. Thus a high-carbohydrate diet is a must forthose who want to enhance theirperformance. The glycogen index hasbeen developed as a breakdown offoods containing carbohydrates, andspecifies the rate at which the food is made available for absorption. Toensure glycogen resynthesis, 55-65%of one’s total daily energy should be inthe form of high to moderate glycaemicindex foods. See table - right.
A recovery period should be seen as an essential part of your trainingprogramme. If you eat or drink somecarbohydrates within the first hour, yourmuscles will replace the lost energy(glycogen) stores at a faster rate than
any other time. You need to consumeabout 1 gram of carbohydrate forevery kg of your body weight.
FluidsThroughout competition, take acarbohydrate drink such as PureNRG™ to provide fluid and additionalenergy supply. Sports drinks, as wellas providing carbohydrates, containelectrolytes and are more effectivethan water in improving performanceand replacing water lost duringexercise. You should drink periodicallyover the two hours after exercise,even if you are not thirsty. Weightchanges before and after exercise are a good guide. A loss of 1kg isequal to 1 litre of sweat that should be replaced.
ProteinGood sources of protein are meat,milk, poultry, fish, dairy foods, nuts,eggs and legumes. The recommendedprotein intake for football players isabout 1.4-1.7 grams per kilo of bodyweight per day. Protein can beobtained through supplements suchas Whey Better™. Vegetarians mayneed slightly higher intakes.
Vitamins & MineralsGood sources of vitamins andminerals are fruit, vegetables, nuts,fish, meat, eggs and dairy products. A deficiency of one or severalmicronutrients can impair exercisecapacity. Top up on vitamins by taking a good supplement capsulesuch as bio-synergy’s Multi-Vitamins.
Professional Rugby League has had its appetite whetted for a
return to its traditional showdownswith the old enemy, World ChampionsAustralia. Australia confirmed theirstatus by winning last year's LincolnFinancial Group World Cup - and areset to tour the UK in October andNovember for the first time since 1994.
Besides playing three Tests againstGreat Britain they will also be
undertaking fixtures against four topTetley's Super League club sides. The first Test will be played at theMcAlpine Stadium in Huddersfield onSaturday November 3rd; the secondat the Reebok Stadium in Bolton onSaturday November 17th and the thirdis being staged at the JJB Stadium inWigan on Saturday November 24th.Add to that the Wales v Englandencounter at Wrexham on July 31st,
as well as the Scottish and Welshtrips to play France and GreatBritain's Cross Channel trip inOctober, Rugby league fans will havea great deal to anticipate in the nextfew months. Domestically, the SuperLeague play off and Grand Final atOld Trafford in Manchester will followthe Northern Ford Premiership play-offseries and Grand Final at Rochdaleon July 28th. The climax to both clubcompetition seasons are well-established favourites with the fans.
JOHN HUXLEY, RFL
rugbyfocusnutrition for
stamina sports
“A recovery period should be an essential part of training”
“We started using bio-synergy’s supplementsin January, and have since become WorldChampions and Challenge Cup Champions!”
MIKE MCGURN, ST. HELEN’S RLFC COACH
ST. HELEN’S RLFC CELEBRATING THEIR WORLD CLUB CHALLENGE WIN, JANUARY 2001
What it does• provides energy and endurance• replenishes lost fluids and nutrients• provides carbohydrate loading
What this means to you• speeds up recovery• provides a source of energy• helps improve stamina and endurance
1kg tub (30 servings) £12.99
By combining dextrose and maltodextrin, Pure NRG™helps to provide instant energy and endurance, making it ideal for athletes of any discipline. Pure NRG™ is afunctional isotonic sports drink which replenishes lostfluids, essential to any training to avoid dehydration,impaired accuracy, loss of skill or performance anddizziness which may occur.
1kg tub provides approximately 30 servings or 16.5 litres of sunburst orange flavoured drink. Also available in a 10kgtub and in lemon and lime flavour. Directions: Add 3 scoops to 500ml of water and shake.
SPORTS NEWS NUTRITION ADVICE
Pure NRG™
FOOD LOW GI MEDIUM GI HIGH GI
Cereals Porridge Shredded Wheat Cornflakes
Pasta & Rice All Bran Nutrigrain Weetabix
Confectionery Chocolate Mars Bar Jelly BeansSnickers Muffins Lifesavers
BIO-SYNERGY ARE THE PROUD SPONSORS OF THOUSANDS OF LEADING PROFESSIONAL ATHLETES AND TEAMS
BASKETBALL LEAGUE • BENETTON F1 • BIRMINGHAM CITY • BRACKNELL BEES • CALEDONIAN REDS • CARDIFF DEVILS
EDINBURGH REIVERS • ENGLISH CRICKET • ENGLISH RUGBY UNION • HARLEQUINS • HULL FC • IRISH RUGBY LEAGUE • IRISH
RUGBY UNION • LEEDS RHINOS • LEEDS UNITED • LEICESTER CITY • LEICESTER TIGERS • LONDON BRONCOS • LONDON
IRISH • LONDON KNIGHTS • MANCHESTER STORM • NEWCASTLE FALCONS • NORTHAMPTON SAINTS • NOTTINGHAM
PANTHERS • SARACENS FC • SCOTTISH RUGBY LEAGUE • SCOTTISH RUGBY UNION • ST HELEN’S (PICTURED) • SURREY
COUNTY CRICKET CLUB • WAKEFIELD TRINITY WILDCATS • WASPS • WELSH RUGBY LEAGUE
GLYCAEMIC INDEX FOODS TABLE
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Most CV equipment is fitted with a heart rate monitor which will helpyou track your progress. The mostimportant factor is that you remainwithin your own “cardiovasculartraining zone”. Training zones aredetermined by percentages of yourmaximum heart rate. For cardiotraining you should be exercising sothat your heart rate is between 60%and 85% of its maximum. To calculateyour maximum heart rate (MHR), takeyour age away from 220. For example,a person aged 20 has a maximumheart rate of 200 beats per minute.
To calculate your own CardiovascularTraining Zone, calculate 60% and85% of your maximum heart rate. Forour 20 year old, 60% of 200 is 120,and 85% of 200 is 170. So a 20 yearold should exercise so that their heartrate remains at between 120 and 170beats per minute. For best results youshould try and maintain a heart ratecloser to the 85% target, but againtraining is very personal and everybodyhas different abilities and training goals.
So remember:
> 20 minutes, 3 times per week minimum
> All training goals are individual
> Stay within your owncardiovascular training zone
> Enjoy yourself!
STUART POWER, BIO-SYNERGY FITNESS TEAM
What is the most important musclein your body? We all train to
achieve a toned, well-defined andattractive physique, but often neglectthe heart. Your heart is a muscle, and itneeds exercise in much the same way,but it’s a muscle that’s often overlooked.
Also known as “CV” and “aerobic exercise”, cardiovascular training
is the most important part of any fitnessregime. When your cardiovascularsystem is in shape, your entire bodybenefits from more efficient delivery ofvital oxygen and nutrients. In short, thismeans more energy and stamina, fasterfat-burning metabolism, and protectionagainst heart disease.
The aim of cardiovascular training is toincrease the heart rate (the number oftimes the heart beats per minute) until it is in excess of its resting rate. This isknown as overload and is essential if theheart is to get stronger. Your heart rate
can be calculated by finding your pulsein your neck, recording how many beatsthere are in 15 seconds and multiplyingthe result by 4. The resting heart rate is calculated by taking your pulse firstthing in the morning and the daily heartrate should be calculated during normaldaily activities.
So what is the best gym equipment fora cardiovascular workout? And howlong should you exercise to get thathealthy heart? There is no set answer to either of these questions. You shoulduse the equipment you are mostcomfortable with, and that which willhelp you achieve your individual fitnessgoals. If you are unsure, ask a memberof staff at your gym - they should beable to work out a training programmeto suit you. As a general guide, therecommended amount of CV exercisefor a healthy heart is 20 minutes 3 timesa week, although this varies from personto person.
concentrate on cardioaerobic exercise
A repetitive exercise thatcauses your muscles to needmore oxygen. Strengthensheart and lungs as they workto provide this.
anaerobic exerciseAn exercise which requiresshort bursts of power, such as weights.
atrophyLoss of size and function of muscle tissue.
hypertrophyAn increase in muscle fibre size.
isokinetic exerciseA type of isotonic exercise in which resistance variesthrough the motion of the lift to match the muscle’sstrength.
isometric exerciseExercises where musclescontract, but joints don’t move and muscle fibres keep a constant length. (for example, pressing your palm against a wall)
isotonic exerciseTraditional dumbell andbarbell exercises. Anyexercise which requires a change in muscle fibrelength and constantresistance.
myositisMuscle soreness as a resultof inflammation of the muscles, such as the pain that occurs a day or two after weight lifting.
gym lingo. . . what it all means
TRAINING ADVICE
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your next order*
recommend a friend and receive . . .Membership ProgrammeSend us your details to join the bio-synergy club.Membership entitles you to . . . 50%
off
*If you’re a member and are pleased with our service, tell your friends and receive a 50% discount on your next order when they spend over £25.Alternatively send us their names and addresses and we’ll send them a welcome pack. Offer not valid for use with any other promotion.
RECOMMENDED BY MEMBERSHIP NUMBER
NAME
ADDRESS
POSTCODE TELEPHONE
EMAIL
GYM/SPORTS CLUB
EQUIPMENT USED BODY DEVELOPMENT BENEFICIAL PRODUCTS
Treadmill, cycle,Cardiovascular/Stamina
Essential Sports Fuel™cross-trainer etc. Pure NRG™
Creatine Plus™Weights
Muscular strength Whey Better™(machine or free)
Beta Performance™
None RecoveryY-Arginine™
Gaba™
TreadmillLess stress on the joints and bonesthan road-running, but be sure tostretch hamstrings, quadriceps andcalf muscles before running.
Cross TrainerSimilar to a cross country ski motion.Good CV training with little stress on the joints.
StepperSimulates a motion similar to walkingup stairs. Good CV training with littlestress on the joints.
Bike (stationary)Cycling is a non-weight baring activity, so has very little stress on the joints. Join a Spinning class(stationary cycling with gears) foradded excitement and motivation.
RowerSimulates rowing motion. Ensure youmake the majority of the movementusing your legs to minimise strain on the lower back. Ask a fitnessinstructor if you are unsure.
Versa ClimberSimulates a climbing action using the hands and feet. Good CV training with little stress on the joints.
Gym Equipment Lowdown
• Free tickets to BBL (Basketball League), Ice Hockey and Super League Rugby games
• Permanent discount on all bio-synergy products when bought directly from us• Special offers every month
Call 020 7935 5291 to find out more
DON’T FORGET . . . DOUBLE DISCOUNT THURSDAYOn the last Thursday of every month, members get double their usual discount allowance on any purchase.
did you know?
Creatine Plus™ & Essential Sports Fuel™
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Orders are subject to terms and conditions. For details please call 020 7935 5291.
Buy both products of the monthdirect and receive a FREE twomonth supply of Multi-vitamins,Cod Liver Oil and ACE Feeling™
bio-synergy products are available at over 300 sports stores and fitness clubs nationwide including Champion Sport, Fitness First, John Lewis & Lillywhites.
This month’s emphasis is onStrength. Research has shown
that increasing lean muscle mass isthe most effective way to burn fat andboost your metabolism. This can beachieved through resistance andweight training. With the help of ourstrength supplements you will be ableto increase the intensity of yourworkout, and exercise for longerperiods of time. Both Creatine Plus™and Essential Sports Fuel™ aredesigned to help you overcome theplateau in your training and raise it tothe next level.
Creatine Plus™The first creatine product to give you the accuracy and convenience of a capsule. It is the only Creatinesupplement in a two phase packwhich provides the 5 day loadingdose of 20g per day and a two monthmaintenance dose combined with thefat eliminator chitosan. Creatine is asafe and proven ergogenic aid whichhas been the subject of a vast numberof clinical studies.
Essential Sports Fuel™A complete sports drink for energyand recovery providing whey proteinisolate, HMB, l-glutamine andcarbohydrates. Essential SportsFuel™ can also be used as a meal replacement.
PRODUCTS OF THE MONTH
STRENGTH
PRODUCTS OF THE MONTH
Special Offer
Call 020 7935 5291 or visit www.bio-synergy.co.uk to order
CREATINE HAS BEEN THE SUBJECT OF A VAST NUMBEROF STUDIES. BIO-SYNERGY’S CREATINE PLUS™ HASBEEN THOROUGHLY RESEARCHED AND TESTED AND ISA SAFE AND PROVEN ERGOGENIC AID.
ALL BIO-SYNERGY PRODUCTS MEET IOC REQUIREMENTS
➺ Manufacturers often use theterm isotonic when describingtheir sports drinks.
➺ The osmolality or tonicityof a fluid is a measure of thenumber of ‘particles’ (dissolvedsolids) it contains.
➺ The particles that make up thetonicity of a drink are ingredientssuch as carbohydrate, sodium,sweetners or preservatives
➺ Blood plasma has a tonicityof around 280-300m Osm/kg.Because of this, any drink withan osmolality of 270-330mOsm/kg is said to be in balancewith the body’s fluid and iscategorised as isotonic.
