Newspaper Article!!

Body's natural cycleSuccessful workout considers energy phases By Manuel Jovel The News-Star: A background in exercise science and physical education served Kristie Cobb well in the summer of 2004. She competed in six National Physique Committee figure competitions and won them all, whether at the regional competition level or national qualifying. "Everyone is different," said Cobb, who earned her undergraduate degree in physical education and her master's in exercise science from the University of Louisiana at Monroe. "A lot of people can reach their physical peak only once a year." Because of her efforts, Cobb has a framed picture of her contest form at Moore Health & Fitness on Ferrand Street. Her photo is not far from a signed portrait of seven-time Mr. Olympia Ronnie Coleman, a Bastrop native and friend of the gym's owner, Chuck Moore. "When Ronnie's in the area, he'll drop in and train," Moore said. Beyond her duties as a personal trainer, Cobb knows the physiological parts of exercise that most people go through but often overlook. For Moore and Cobb, a person's health does not end when clients exit the gym. "What a lot of people struggle with is that lifting weights or doing cardio alone won't improve your health," Moore said. "It's a mending process. The time you spend away from the gym, with nutrition and rest, is what allows you to recover." Moore describes physical fitness as a three-step process, consisting of exercise, nutrition and recovery. Muscle building is a destructive process. When an athlete stresses his or her body with increased repetitions or weight, muscle fibers in the body are torn down. In response to this stress, the body compensates by making the individual muscle fibers stronger. "After exercising, there's a 30 to 45 minute window where your metabolism is increased because of your heart rate," Cobb said. "At that point, it's a matter of getting the amount of fats, carbohydrates and protein that's right for you." Finding the right ratio of macronutrients is a trial-and-error process. Two people can use identical exercises, observe the same diet and get the same amount of rest but other factors such as genetics determine what is right for a person, according to Moore. "Working in the 12-15 rep range will make you firmer and leaner," said Moore. "If you've been doing lower reps and heavier weight, going to higher reps is something your body might not expect. "After six weeks your body becomes used to your routine, which causes some people to stagnate." Moore preaches an approach to weightlifting involving switching around exercises, flexible rep ranges and hitting muscle groups from as many angles as possible. Another concern is when athletes place ego above proper mechanics. "The weight you move isn't as important as what you do with it," he said. "If your form is correct and you're lifting the right amount of weight, you'll see results as long as you're consistent." Consistency is a big reason why many people who begin exercise routines are unable to follow through. "Over 80 percent of the people who start an exercise program quit," Cobb said. "People want too much, too fast, too soon when it can take around 12 weeks to notice any definite changes." Athletes can go through three energy phases in 30 minutes, according to Cobb. "In the first stage, you're using ATP (adenosine triphosphate) and PC (phosphate creatine) energy," she said. "What these compounds do is provide you with energy for short, intense exercises, like sprinting." ATP and PC are also used in explosive movement such as powerlifting, sparking the continued popularity of supplements such as creatine. After 15-20 minutes, the body shifts into a second gear known as the anaerobic phase. The body shifts from ATP and PC to using stored carbohydrates for energy. At this stage, some people experience shortness of breath and a build-up of lactic acid. The next step is the aerobic phase, when athletes benefit the most from the process. "When you're at the aerobic phase, endorphins and other painkillers are released into your body," she said. "This is what some people call 'runner's high' or getting their second wind." The popularity of low-carb diets is a concern for Cobb. "You need at least 60 grams of carbs for your brain to function properly," she said. "I've worked with clients who keep their carbs so low, they can forget what they're talking about midsentence." Originally published March 21, 2005