Talent Identification Day Information
Rowing ACT is holding Talent Identification Testing this weekend. While aimed at non-rowers, anyone aged 13-19 is invited to complete the testing. More information is below, or can be found on the Talent Identification page.
Date & Time:
10am-12pm, Sunday 28th July
The testing will take up the majority of the 2 hour session,
so please arrive promptly at 10 am. You will then be allocated a group to
complete the various activities.
If you are unavailable to complete testing on Sunday, but
would still like to be considered, please contact me to arrange an alternative
time.
Parents:
A parent/guardian will need to sign some paperwork before
the testing can be completed, however they do not need to stay for the whole
session.
Clothing/Equipment:
There will not be any on water component of the testing –
all testing is generic fitness and strength testing. Please wear suitable
sporting gear, including sneakers or similar shoes, as well as suitable warm
clothes for being outdoors in the Canberra winter. You should also bring a
drink bottle.
Location:
The Rowing ACT High Performance Shed is located at 14 Alexandrina Drive, Yarralumla, next to the water police. Parking is available along Alexandrina Drive, however please do not park directly in front of the Rowing Shed as this is reserved.
If you have any other questions, please email Katrina at hp@rowingact.org.au or call 0478 622 342
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Monitoring your body’s response and adjusting the timing
or dosage of creatine can help mitigate any potential unwanted effects.
Every individual may have a different tolerance and sensitivity to creatine supplementation throughout fasting.
Some people may expertise gastrointestinal discomfort or other unwanted aspect effects when taking creatine on an empty abdomen. It’s essential to assess
your private tolerance and adjust the timing or dosage accordingly to make sure a comfortable expertise.
Currently, there is limited scientific evidence particularly inspecting the results of creatine supplementation on autophagy throughout fasting.
Nonetheless, based mostly on the available data,
it is unlikely that creatine significantly interferes with the autophagic process.
This offers an added boost to your IF journey by making it easier for you to attain your
targets. Maybe essentially the most well-known benefit of IF is its
capacity to facilitate weight administration and fats loss.
This impact is believed to be caused by increased
production of human progress hormone, which is launched during fasting and
promotes fat oxidation.
Additionally, extreme caffeine consumption can lead to adverse side effects such as jitteriness, nervousness, and insomnia.
The International Society of Sports Diet (ISSN) recognizes
creatine monohydrate as the simplest dietary complement for enhancing
efficiency and muscle mass in high-intensity coaching.
L-tyrosine is a non-essential amino acid precursor to neurotransmitters similar to dopamine,
norepinephrine, and epinephrine. During fasting, the physique may
experience stress, impacting cognitive perform. L-tyrosine supplementation has been linked to improved
cognitive efficiency and mood,4 particularly in stressful conditions, and better
train efficiency.
Some folks might expertise digestive points or stomach discomfort
when taking creatine, especially on an empty abdomen. It’s necessary
to hearken to your body and make adjustments as needed. Creatine doesn’t spike
insulin or suppress autophagy to a big diploma when taken alone without food
or different macronutrients. Many find taking it at night ensures saturated
creatine levels for early morning workouts.
Some folks may not contemplate taking dietary supplements during Ramadan as suitable with their spiritual beliefs,
while others would not see it as an moral dilemma. High-intensity interval training (HIIT) is the right resolution for
these desirous to challenge themselves bodily with out having to maneuver an extreme amount of round.
HIIT entails bursts of intense physical
exercise, followed by brief periods of rest in between.
Creatine supplementation during a fast makes your body burn extra energy,
which means more weight reduction and higher muscle energy and development.
A creatine complement that has no added sugars and is mixed in water
will not break your fast, so due to this fact, it could safely
be consumed within the hours earlier than your consuming window.
Nonetheless, when taken with carbohydrates, insulin ranges can rise, which may assist improve creatine
uptake into muscles.
Autophagy, the body’s process of cleansing out damaged cells, is a key good thing about fasting.
Since creatine doesn’t trigger insulin or require digestion, it’s unlikely to significantly disrupt
autophagy. However, studies on creatine’s direct impression on autophagy during fasting are restricted.
It is finest to avoid all energy throughout a fasting window, but some consultants agree that sure products, like bone broth, coffee, and MCT oil, are all okay to devour
without breaking your fast. When breaking the quick, make sure to drink some
water immediately before eating a meal.
When it involves fueling your exercises, it’s best to refuel with dates immediately
after breaking your fast. This helps replenish the glucose levels of your
muscles shortly and allow for better efficiency.
Combining high-carbohydrate meals with easy proteins or complex carbohydrates may also enhance glycogen reserves, aiding in your post-workout recovery.
The greatest time to exercise would be after breaking your quick and during
sunset hours as this is the best time to replenish your energy levels.
Doing mild cardio workout routines before
you break your quick can even help present your physique with
the power enhance required all through the day.
Selecting quick length, high-intensity workouts like HIIT (High Depth Interval
Training) could also be a more appropriate option than longer period,
low depth ones.
It’s important to pay attention to any indicators of fatigue, dizziness, nausea, complications, and vomiting.
Whereas these side effects might signal severe health issues, they might also be indicators of easy dehydration. It may be safe to take
small doses of creatine (3-5g) during the eating window of intermittent fasting for many healthy adults.
References:
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References:
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