The root is used both for the drink and, in dried form, for a relaxing herbal supplement mostly for export.  Currently, kava is used in Europe and increasingly in the United States to counteract stress, anxiety, and insomnia.  But kava is turning out to be increasingly popular, as in the South Pacific, simply as a natural high. 

Research shows that kava  often works just as well as the benzodiazpines.  Unlike these prescription drugs, however, you don’t need to keep increasing the dose to get the same effect, there are no withdrawal problems when you stop taking it and a low daytime dose will relax you without making you sleepy.  In fact, kava can actually enhance concentration.  Research  shows that, on a work recognition test, it improves reaction time and performance.

This makes it easy to use for specific anxiety-producing situations such as a job interview or a final exam, where you want to be both calm and alert.  In higher doses, kava is a natural sleep enhancer.  Unlike benzodiazepines, though, it does not suppress REM (rapid eye movement, which occurs during dreaming) sleep, essential to our emotional, mental, and physical well-being.  And there’s no morning hangover, either.

WHY KAVA IS BETTER THAN ALCOHOL     

Like alcohol, kava can help you relax and ease social interactions.  But, of the two, only kava allows you to maintain a clear mind, with no hangover.

As novelist and travel writer Paul Theroux says in The Happy Isles of Oceania:

No one ever went haywire and beat up his wife after bringing on yanggona [kava].  No one ever staggered home from a night around the kava bowl and thrashed his children, or insulted his boss, or got tattooed, or committed rape.  The usual effect after a giggly interval was the staggers and then complete paralysis.

After the first two hours of use, alcohol can make you nervous and shaky.  Kava in contrast, is calming.  One four-week study of patients with anxiety found that participants experienced dramatic improvements in their symptoms after just one week of kava use, with improvement continuing through week four.  In the largest (101 participants) and longest (twenty-five weeks) study to date, German researcher H.P. Volz and colleagues demonstrated that kava provided significant relief of anxiety versus the placebo, or “dummy” pill, and with minimal side effects.

HOW KAVA WORKS 

Kava actually promotes relaxation in two different ways—by acting on the limbic system, which is the emotional center of the brain, and directly on muscles.  The muscle-relaxing effects make it particularly useful in treating headaches, backaches, and other tension-related pain. 

The active ingredients are the kavalactones, taken from the powdered lateral roots of the plant.  Since they are fat-or-lipid-soluble, they don’t dissolve in water but form an emulsion of oil and water in the traditional drink.

Kava is selectively cultivated for specific effects:  Certain combinations of the cultivars are more relaxing, others more stimulating, and still others more intoxicating.  These cultivars are prized for their ability to alter consciousness in various ways.  They are generally kept for island use while the rest are exported, much as vintners will hold on to their prized vintages.

Kava’s specific effect on neurotransmitters is not entirely clear.  It appears, though, that in keeping with its relaxant effects, it enhances the receptivity of the brain’s GABA receptors.  Unlike alcohol, it neither disturbs blood-sugar balance nor reduces endorphin levels.

HOW MUCH SHOULD YOU TAKE?

Kava is available in various forms—tablets, capsules, and tinctures, and even in sprays.  The taste is quite strong, so most people prefer tablets or capsules.  The recommended daily adult dose is 60-75 mg of kavalactones, taken two to three times daily.  This is equivalent to 200-250 mg of standardized extract containing 30 percent kavalactones, 100-150 mg of 55 percent extract, or 100 mg of a 75 percent extrat.  As a sedative to aid sleep, the dose is two to three times that amount.  For getting high and chilling out, the dose is quite individual—somewhere between the relaxing and sedating doses, generally twice the dose used to help you sleep.

All these numbers may be confusing, but remember, herbs are extracted from natural plants, not manufactured, and the markers (kavalactones, in this case) are given as a percentage of the whole extract.  Conveniently, most capsules or tablets are in the range of 60-75 mg  of kavalactones each.  Then,  your dose is an individual matter, depending on your own chemistry.  Don’t be too concerned with the exact numbers.  Rather, start with one capsule and observe your response.  Then you can adjust accordingly.  Another warning:  the first time or two after taking kava, some people feel a little groggy, so just in case, start on a weekend or evening when you don’t have to be fully alert.  After a few doses, your body gets used to the sensation, and you will probably feel wonderfully relaxed but alert.  Of course, if you are using it to zone out, just let it happen.

The tinctures are rather bitter, an acquired taste.  The will also numb the inside of your mouth for the first few minutes.  An advantage to tinctures is the rapid onset.  Taken straight, the liquid is quickly absorbed in the mouth and into the bloodstream before you even swallow.  If your prefer, you can take the tincture in fruit juice to cover the taste.

KAVA SAFETY

Taken in these typical doses, kava has only mild side effects—occasional skin rashes in sensitive individuals, headache, or mild stomach upset.   Chronic high-dose use on the islands (500-2,500 mg of kavalactones every day for years at a time) will sometimes cause a scaly yellow skin rash called “kava dermopathy.”  It disappears after intake of the herb is stopped.

Despite its excellent past safety record, kava has recently come under the scrutiny of the United States Food and Drug Administration (FDA), which is acting on reports from Europe that kava may damage the liver.  Based on these reports, the U.K. has withdrawn sales of kava products pending further investigation.  Closer examination of the German and U.S. reports reveals that the vast majority of cases involved the concomitant use of hepatotoxic (liver) drugs and/or alcohol.  Furthermore, a clinical study from Duke University showed no adverse effects from kava on the liver.  The fact is, you are far likelier to suffer from liver damage by taking the prescription antianxiety drug Valium, yet it is taken my millions daily with little question—and with no major adverse publicity.  The over-the-counter pain medication acetaminophen (Tylenol) also has a high incidence of liver toxicity, responsible for 141 deaths in the United States in 1999 and the leading cause of liver failure in Western countries.

Based on the limited information made available to date, we recommend that consumers of kava should consider the following cautions:

* Kava should not be used by anyone who has liver problems, is taking any drug product with known     adverse effects on the liver, or is a regular consumer of alcohol.

* Since the reports so far are associated with chronic use, kava should not be taken on a daily basis for more than the German Commission E’s recommendation of three months.

*  Discontinue use if symptoms  of jaundice (e.g., dark urine, yellowing of the eyes) occur.

*  Do not exceed the recommended maximums fo 125 mg kavalactones per tablet or capsule, 3 g of dried rhizome per tea bag, and 250 mg kavalactones total per day for all forms.

*  Kava should not be taken with alcohol or other sedatives because they potentiate each other (that is, they increase each other’s potency).  You should never drive after using kava in higher doses.  There have already been a few arrests for erratic driving under the influence.

*  Because high doses can cause intoxication, there is concern that kava could become an herb of abuse.  There have been media reports of young people trying to get high by taking products that they thought contained kava.  Exploiting its exotic appeal, people distributed bottles of a product called “fX” and promoted it as kava at a 1996 Los Angeles New Year’s Eve celebration.  There were hundreds of adverse reactions, widely reported in the press as “due to kava.”  Unfortunately, less attention was paid a few weeks later when the police report revealed that fX contained a highly toxic industrial chemical called 1,4-butanediol—and absolutely no kava.

In conclusion, be aware that herbs are potent medicines and should be treated with appropriate respect regarding  interactions with potential toxicity, including toxicity to the liver.  However, kava’s margin of safety still far surpasses that of its pharmaceutical equivalents.

KAVA

How it works:  Calms the limbic system, the emotional center of the brain; relaxes muscles, likely through an indirect action on GABA receptors. 

Positive effects:  Relaxes mind, emotions, and muscles, making it useful for headaches, backaches, and other tension; reduces excessive mental chatter; increases mental focus; expands overall awareness; no habituation tolerance; addiction, or hangover.

Cautions:  Do not drive or operate heavy machinery after use.  Do not mix with alcohol or benzodiazepines, as these substances seem to potentiate each other.  Do not take while pregnant or nursing.

Dosage:  As a relaxant, 60-75 mg of kavalactones two to three times daily.  As a bedtime sedative, 60-250 mg of kavalactones about 30 minutes before bedtime.

-Natural highs : supplements, nutrition, and mind-body techniques to help you feel good all the time / [Hyla Cass and Patrick Holford].

www.youtube.com/watch?v=DjpV5sVSQNU

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TRAINING PARAMETERS/WORK
Duration of Phase 3-6 weeks
Load 70-80%
Number of Exercises 6-9 (Prime Movers)
Number of Reps per Set 6-12
Number of Sets 4-6 (8)
Rest Intervals 3-5 minutes
Speed of Execution; Medium
Frequency/Week 2-4
The athlete takes 70-80% load, or a load which allows him/her to perform 6 repetitions. As the athlete adapts to the load he/she will progressively be able to perform more repetitions. When one can perform 6 repetitions, the load is increased again to enable one to perform 6 repetitions.

The key element in hypertrophy training is not just exhaustion per set but rather cumulative effect of exhaustion in total number of sets. This cumulative exhaustion stimulates the chemical reactions and protein metabolism in the body so that optimal muscle hypertrophy will be achieved.
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VARIATIONS IN HYPERTROPHY TRAINING
SPLIT ROUTINE: Since in body building (Hypertrophy) the athlete performs 2-3 exercises per muscle groups and since they address every muscle in the body, one may have to be in the gym for at least half of the day if he/she expects to finish the entire program. Even if the athlete may have the energy to do it, time constraints represents as important limitation. Hence, the solution is to divide the total volume of work into parts, addressing each day to one part of the body, therefore, the “split routine”. Under these conditions even if an athlete trains 5-5 times per week, an actual muscle group is worked-out 1-2 times per week.

ASSISTED REPETITIONS: As an athlete performs a set to temporary exhaustion of the neuromuscular system, a partner assists the performer with sufficient support to be able to perform 2-3 repetitions.

RESISTIVE REPETITIONS: The athlete performs a set to temporary exhaustion. The partner assists the athlete to perform another 2-3 repetitions concentricaly but provides some resistance for the eccentric segment of contraction for each of the additional repetitions. As the muscles are in longer tension the muscles metabolism is stronger activated, stimulating muscle growth beyond the standard norms.

SUPER SET: Represents a method in which the athlete performs a set for the agonistic muscle of a given joint, followed without a rest period by a set for the antagonistic muscles. Variations may performed, for example perform a set to exhaustion, followed after 20-30 seconds by another set for the same muscle group. Another variation may be pre-exhaustion, before a large muscle groups are contracted the small muscles have to be pre-exhausted so that during the actual work the whole load will be taken only by the large muscle groups.

EXTRA TID BITS: Even if the split routine method is used for hypertrophy workouts, they are very exhausting, and often a training session may have 75-160 or more repetitions performed. Such a high muscle loading requires a long recovery following a training session. Therefore, one may assume that heavy workouts are done to complete exhaustion, and one should not perform this type of workout no more than 3 times per week.
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SAMPLE HYPERTROPHY WORKOUT
Do one exercise then move on to the next exercise.
Take one minute between sets.
Take two minutes between exercises.
Monday:
Stretching and Flexibility
Warm-up; Versa Climber or Bike
Bench Press (Heavy); warm-up, 4×10
Squats, warm-up w/ Snatch Squats; 4×10
Military Press (Moderate-Heavy); 3×10
Clean Pulls (From the Floor); 3×10
Leg Extensions; 3×12
Glute-Hams (Weighted); 3×12
Back Work #1; 3×12
Back Work #2; 3×12
Abdominal; Crunch Machine 3×25, Rotary Work 3×12, Plate Crunch 3×25
Wednesday:
Clean Pulls (From the Thigh); 3×10
Incline Bench; Warm up; 4×10
Side Lunges (10 @ each Leg); 3×10
Leg Curls (2Up/1 Down); 4×10
Shoulder Combo (Upright Rows, with out rest Squat Press, with out rest Bent Over Rows, then rest ); 3×10
Dips; Max effort to fatigue
Abdominal; Ball Routine 3×40(With a medicine ball and with a partner, one partner sits on the floor with the other partner standing on the feet of the person on the floor, the person on the floor should look like they are at the top of a sit up, leg at a 90 degree angle and leaning back at a 90 degree angle, then the partner tosses the medicine ball 10x above the partners head on the floor, then 10 @ each side, like a rotary throw, then to finish 10x above the head again). Hanging Knee Raises; 5×10; Bicycle Crunch; 3×20.

Friday:
Snatch Squat (Light); warm-up; 3×10
Squats (Heavy); warm-up; 4×10
Romanian Dead Lifts; 3×10 (Just like the regular dead lift except knees are slightly bent, and you rotate at the hips just like good mornings)
Bench Press (Light); warm-up; 4×10
Glute-Hams; 3×10
DB Incline; 4×10
Back Exercise; 3×12
Biceps Exercise; 3×15
Abdominal; Weighted Leg Lifts 3×15; Rotary Machine 3×12 @ side; Scissors Kicks 3×20

-Department of Kinesiology and Health at Georgia State University.

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Duo-Chest (Fly’s/Chest Press is a super set); 1×10
Crunch Machine; 1×25
Duo-Leg (Extension/Press is a super set); 1×10
Rotary Torso Machine; 1×10@each side
Duo-Shoulder (Lateral/Press is a super set); 1×10
Plate Crunch; 1×25
Duo-Back (T-Bar/Pull Downs is a super set); 1×10
Triceps Exercise; 1×12
Hyperextension; 1×12
Biceps Exercise; 1×12
Glute-Ham; 1×8
Rest 2 minutes then repeat two more times.

Wednesday:
Resting only 45 seconds between exercises

Duo-Chest (Fly’s/Chest Press is a super set); 1×10
Crunch Machine; 1×25
Duo-Leg (Extension/Press is a super set); 1×10
Rotary Torso Machine; 1×10@each side
Duo-Shoulder (Lateral/Press is a super set); 1×10
Plate Crunch; 1×25
Duo-Back (T-Bar/Pull Downs is a super set); 1×10
Triceps Exercise; 1×12
Hyperextension; 1×12
Biceps Exercise; 1×12
Glute-Ham; 1×8
Rest 2 minutes then repeat two more times.

Friday:
Resting only 45 seconds between exercises

Duo-Chest (Fly’s/Chest Press is a super set); 1×10
Crunch Machine; 1×25
Duo-Leg (Extension/Press is a super set); 1×10
Rotary Torso Machine; 1×10@each side
Duo-Shoulder (Lateral/Press is a super set); 1×10
Plate Crunch; 1×25
Duo-Back (T-Bar/Pull Downs is a super set); 1×10
Triceps Exercise; 1×12
Hyperextension; 1×12
Biceps Exercise; 1×12
Glute-Ham; 1×8
Rest 2 minutes then repeat two more times.

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Getting Started: Safety

If you feel your body is not ready for strength training for any reason, talk to your physician. Here is a list of risk factors to help you decide if you should talk to a physician before beginning a strength training program:

any cardiovascular disease including chest pains at rest or exertion
family history of coronary heart disease before the age of 55
high cholesterol, generally above 200
abnormal ECG, or cardiac arrhythmias
smoking
chronic hypertension
extreme obesity
any chronic muscular or joint problem
currently pregnant, or within 3 months of delivery
recent surgery
arthritis
diabetes
asthma
years of a sedentary lifestyle
Also see the Getting Started Page

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10 Quick Tips To Help You Get Started:

Remember to warm up. Warming up gives the body a chance to deliver plenty of nutrient rich blood to areas about to be exercised, to actually warm the muscles and lubricate the joints.
Stretch – Increases or maintains muscle flexibility.
During the first week of starting an exercise program keep it light. Work on technique-good body mechanics and slowly work up to heavier weights.
Quick tips to maintain good body mechanincs: go through the complete range of motion, move slowly and with control, breathe, and maintain a neutral spine. Never sacrifice form just to add more weight or repetitions.
The intensity of your workout depends on a number of factors, including the number of sets and repetitions, the overall weight lifted, and the rest between sets. You can vary the intensity of your workout to fit your activity level and goals.
Listen to your body. Heart rate is not a good way to determine your intensity when lifting weights, it is important to listen to your body based on an overall sense of feeling of exertion.
The MINIMUM amount of strength training recommended by the American College of Sports Medicine is eight to twelve repetitions of eight to ten exercises, at a moderate intensity, two days a week. You will get more overall gains with more days per week, sets and resistance, but the progression is one in which you must listen to your body.
Strength training session are recommended to last one hour or less.
As a general rule, each muscle that you train should be rested one to two days before being exercised further in order for the fatigued muscles to rebuild.
“No pain, no gain.” This statement is not only false, but can be dangerous. Your body will adapt to strength training, and will reduce in body soreness each time you workout.

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Strength Training Principles:
Overload: To see gains in strength you must always stimulate the muscle more than it is accustomed to.
Progression: The active muscle must continue to work against a gradually increasing resistance in order to meet overload.
Specificity: Gains you receive are dependent on the muscle group used, and movement pattern performed. (See Specific Strength Training Programs)
Strength (maximal force): If you are interested in strength gains you want to train with higher weights and closer to your 1 RM.
Endurance (submaximal force that is repeated): If you are interested in gains in endurance, you should concentrate on lifting lower weights and higher repetitions.
Arrangement:
Warm-up – the warm-up should be “sport specific”. In other words, if you are performing the bench press, begin your warm-up with a light intensity and perform 8-10 reps.
Stretch – it is important to stretch to promote increased blood flow to the muscles, and to increase flexibility, range of motion and decrease the risk of injury.
Workout – work larger muscle groups first, then smaller muscle groups.
Cool-down – keeps the body active and prevents pooling of blood in the extremities. The cool-down is done at a lower intensity.
Breathing: When lifting weight or working muscles against resistance, exhale through the mouth as you are performing the work. Caution: Failure to breathe correctly during heavy weight lifting may cause drastic increases in blood pressure that may be harmful.

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A Basic Strength Training Program:
The American College of Sports Medicine Position Stand (1990) on “The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness in Healthy Adults” outlines several basic guidelines for strength training programs. “Strength training of a moderate intensity, sufficient to develop and maintain fat-free weight, should be an integral part of an adult fitness program. One set of 8-12 repetitions of eight to ten exercises that condition the major muscle groups at least 2 days a week is the recommended minimum.” The following are example exercises for a basic strength training program:
Bench Press
Lat Pulldown
Overhead Press
Bicep Curl
Tricep Pulldown
Squat
Leg Extension
Leg Curl
Abdominal Crunch
Additional Exercises:
Chest: Dumbbell Fly, Butterfly’s, Incline/Decline Press, Pushup, Wall Pushup
Back: Seated Row, One Arm Dumbbell Row, Pullups
Shoulder: Lateral Dumbbell Raise, Front Dumbbell Raise, Upright Row, Bent-over Flys
Biceps: Hammer Curls, Pull-ups
Triceps: Tricep Extensions (Kickbacks), Dips
Quadriceps: Lunges, Leg Press
Hamstrings: Straight Leg Dead Lift
Calves: Calf Raise
Legs: Hip Abduction, Hip Adduction

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Specific Strength Training Programs
Circuit Training
Hypertrophy Training
Maintenance Training
Maximum Strength Training
 

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Resources
 American College of Sports Medicine
 National Strength and Conditioning Association

Top Ten Reasons to Exercise

Why is exercise a necessity? Why do we need to exercise? There is not one reason why we should exercise. The reasons are many. Take a look at the top ten reasons to exercise.

To Reduce the Risk of Heart Diseases
Daily exercise helps in strengthening of heart muscles. It helps maintain desired cholesterol levels. Daily physical activity reduces one’s chances of stroke and the risk of heart disease.

To Lower Blood Pressure
Daily exercise lowers blood pressure and improves blood circulation. Exercise helps in reduction of excess body weight and thus helps lower the blood pressure. Exercise results in the burning of calories. If supplemented with proper nutrition, exercise is sure to prevent obesity.

To Reduce the Risk of Diabetes
Daily exercise helps reduce the fat percentage of the body, thus reducing the risk of diabetes.

To Reduce the Risk of Osteoporosis
Regular exercise promotes bone growth. It strengthens the bones and tissues of the body and helps in increasing the bone density. Thus, exercise serves as an effective means to reduce the risk of osteoporosis.

To Increase Longevity
Daily physical activity is the key to a long life! Regular exercise helps in the prevention of obesity, which is one of the important factors responsible for many severe diseases. Exercise helps in reducing the risk of diabetes, blood pressure and heart diseases. Research has shown that people engaging in a daily physical activity live longer than those who do not exercise at all.

To Improve Balance and Reduce the Risk of Injuries
Exercise is found to improve the balance and coordination of the body. As regular exercise strengthens the muscles and connective tissues of the body, the risk of severe injuries is reduced to a great extent.

To Remain Productive
Regular exercise reverses the natural decline in the metabolism that sets in after the age of thirty. Those who exercise regularly are found to remain more productive and energetic during the day. Increased energy levels help remain active during the day. A 30 minute-exercise every morning can help a person feel fresh throughout the day.

To Increase Overall Strength
Exercise is found to increase overall strength of the body. Rigorous exercise brings about an increase in stamina of the body. It also increases body’s endurance, thus resulting in an increase in a person’s physical capacity.

To be Happy
Higher energy levels resulting from exercise help a person in remaining fresh and happy. Following a suitable exercise program can add some fun and brightness to the day. Being active greatly causes a reduction in tress levels. Exercise is believed to generate ‘happiness molecules’ in a person’s body, thus helping him/her stay happy.

The importance of exercise cannot be stressed enough. The top ten reasons to exercise should convince you of the importance of including exercise in your daily schedule. Have you decided to do it? I hope you have.

http://www.nutritiondata.com/tools/calories-burned