Podcasts about j strength cond res

Nutrição, exercício e saúde

Play Episode Listen Later Dec 27, 2022 12:35

A ciência da musculação em 2022 9 estudos publicados em 2022 que trouxeram importantes notícias e desbancam (novamente) alguns mitos na musculação Fonte: 1. Refalo, M. C., Helms, E. R., Trexler, E., Hamilton, D. L., & Fyfe, J. J. (2022). Influence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review with Meta-analysis. Sports Medicine, 1-17. 2. Leonardo Carvalho, Roberto Moriggi Junior, Júlia Barreira, Brad J. Schoenfeld, John Orazem, and Renato Barroso. Muscle hypertrophy and strength gains after resistance training with different volume-matched loads: a systematic review and meta-analysis. Applied Physiology, Nutrition, and Metabolism. 47(4): 357-368. 3. Schoenfeld, B. J., Wackerhage, H., & De Souza, E. (2022). Inter-set stretch: A potential time-efficient strategy for enhancing skeletal muscle adaptations. Frontiers in Sports and Active Living, 4. 4. Coleman, M., Harrison, K., Arias, R., Johnson, E., Grgic, J., Orazem, J., & Schoenfeld, B. (2022). Muscular Adaptations in Drop Set vs. Traditional Training: A meta-analysis. International Journal of Strength and Conditioning, 2(1). 5. Prevett C, Kimber ML, Forner L, de Vivo M, Davenport MH. Impact of heavy resistance training on pregnancy and postpartum health outcomes. Int Urogynecol J. 2022 6. Maeo, S., Wu, Y., Huang, M., Sakurai, H., Kusagawa, Y., Sugiyama, T., ... & Isaka, T. (2022). Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. European Journal of Sport Science, 1-11. 7. Kassiano W, Nunes JP, Costa B, Ribeiro AS, Schoenfeld BJ, Cyrino ES. Does Varying Resistance Exercises Promote Superior Muscle Hypertrophy and Strength Gains? A Systematic Review. J Strength Cond Res. 2022 8. Shailendra P, Baldock KL, Li LSK, Bennie JA, Boyle T. Resistance Training and Mortality Risk: A Systematic Review and Meta-Analysis. Am J Prev Med. 2022 9. Rosa, A., Vazquez, G., Grgic, J., Balachandran, A. T., Orazem, J., & Schoenfeld, B. J. (2022). Hypertrophic Effects of Single-Versus Multi-Joint Exercise of the Limb Muscles: A Systematic Review and Meta-analysis. Strength & Conditioning Journal, 10-1519. - Siga no Instagram: @fabiodominski https://www.instagram.com/fabiodominski/ Gostou do podcast? Você vai gostar mais ainda desse livro! - Livro Exercício Físico e Ciência: Fatos e mitos de Fábio Dominski https://www.amazon.com.br/dp/6586363187?ref=myi_title_dp - Grupo Exercício Físico e Ciência no Telegram: https://t.me/+VazaFBxgPq0y5v8p - Inscreva-se no canal no YouTube: https://www.youtube.com/channel/UC4Dwwly0tJa49CfHC0MSQ7A --- Support this podcast: https://anchor.fm/fabiodominski/support

Bicarbonato de sódio e Desempenho

Play Episode Listen Later Dec 12, 2022 4:16

Suplemento de baixo custo e popular, usado em exercícios intensos. As meta análises citadas são: https://doi.org/10.1186/s12970-021-00410-y e Peart et al, J Strength Cond Res 26(7): 1975–1983, 2012—

desempenho peart suplemento bicarbonato j strength cond res

Short Workouts for Women Over 50 | What Works?

The Flipping 50 Show

Play Episode Listen Later Sep 23, 2022 28:09

Short workouts for women over 50 sound like a dream? Let's talk time. Warning: This may trigger you. It may trigger comments from trainers who disagree or have said short(er) programs. I know you love short workouts. I'm frequently asked for 30-minute workouts. Here's the thing, it's almost impossible. EXCEPT, for those who aren't doing anything. STARTING low to moderate frequency or duration exercise… has the more powerful influence on health (not fitness), than does moderate to vigorous. Even infrequent activity has an influence on your health. So, if you're not moving, listen no further, and go for a walk! Yes, you can go for a walk, you can do yoga, you can do interval training all start to end in 30 minutes and it is WORTH IT to do so. Yet, when we look at research, and we look at the need for a warmup and cool down, even at minimum for each of those… we have used 10 minutes. Some of you skipping the warmup ignore the fact that a 5-10 minute warm up: Increases comfort during exercise Enhances oxygen delivery to working muscles which… Increases energy expenditure during exercise Lubricates joints before exercise Reduces risk of injury Improves the benefit of the exercise you're about to do Short Workouts for Women Over 50 Don't Skip the Warmup! And that a proper 5–10-minute cool down: Makes your next workout better Enhances flexibility Prevents stiffness, soreness, or Delayed Onset Muscle Soreness (DOMS) At the very least that's 10 minutes between the two. At most it's 15-20 minutes. If you have arthritis or stiff joints, a longer and more gradual warm up is recommended. Similarly, for those of you with respiratory challenges like asthma, COPD, or even long-haul post virus issues. Say you're hoping for a 30-minute workout. Let's look at how beneficial and realistic that is. If you do a warmup and cool down, depending on the length, that leaves 10 to 20 minutes for the main set. Now, if you're doing strength training with the hope of boosting muscle mass for metabolism's sake, you need multiple sets of exercise for major muscle groups. That is, 3 sets or 4 would be best. This is particularly true if you're doing a short workout. Choose the biggest muscles you can and create your volume by doing at least 3 sets, and 4 if you can… to muscular fatigue. Split vs Total Body There's one other caveat. Many women – and trainers – swear by split routines. Doing one body part a day does make it easier in theory to fit exercise in. However, there's a loss of metabolism boost from exercise compared to total body. Until they don't is my experience. Prior to the point when estrogen drops noticeably and muscle breakdown occurs more easily than muscle protein synthesis, split routine may be something you can get away with. However, it doesn't hold a candle to total body workout's metabolism boosting influence. Total body creates 8x the metabolism-boost as split routine. Imagine it like a threshold. If you don't hit a certain level on a given day, it's not the same – and definitely not better – to try a smaller boost in metabolism more days of the week. What interferes here is overall fatigue, and ability to fully recover. What's more, with those split routines, if you miss a day, you've got less latitude for moving those workouts easily into another day. Your entire week can more easily be thrown. Every study I've seen, shared, included in books, blogs, and podcasts since 2013 emphasizes volume AND intensity for women over 40. WHAT IS VOLUME Volume should come from repeated quality of major muscle group exercises and not from a variety of exercises. Do a few things really well to boost metabolism most. Likewise with bone density. Volume comes from a combination of weight, repetitions, and sets. Though at first glance you may think that more repetitions is best, it's not true. If you can go heavy x fewer reps x more sets your volume will benefit most. Since 1995, I've been teaching workshops and conducting trainings for women, and the trainers who coach them, about what really matters and it is heavy, on specifically so the hip, spine, and wrist benefit. I have shared often and everywhere one of my simple, go-to workouts when the time-crunch grabs me. I choose one each of compound push, a pull, and a lower body exercise. https://youtu.be/l_HWGuO6isM Compound Exercises in Short Workouts For Women Over 50 Compound means it utilizes more than one joint, therefore incorporates more major muscles. For instance, if you were at the gym doing a leg extension, you're using the quadriceps muscle on the top of the thigh. It is a major muscle group. However, if you're short on time (AND, I might add, are quad-dominant like so many of us are), a better way to spend your exercise time is doing a squat (or leg press) where you will use the quadriceps, but also glutes, and hamstrings. If you only did these three exercises and moved efficiently between them, you could complete in about 10 minutes. That allows for one minute for each exercise set (a must if you're going slowly enough to ensure you're not using momentum). It doesn't allow for a lot of transition time. Exactly How This Works As I write this, I'm traveling. I got up yesterday before the second leg of a road trip driving 6 more hours. I wanted to be on the road early, so did a short weight training workout of exactly this nature. Chest press, bent over row, and squats with as heavy weight as I could, knowing I was only doing 3 sets, so my volume would come from the weight vs the repetitions and sets. There's one more thing we have to consider when wishing, hoping for shorter workouts. Stick-to-itiveness of the exercise. Exercise obstacles and adherence have been science of this behavior change researcher for 38 years. Adherence to exercise among older women Twice weekly strength training for greater than 4 months resulted in 79% adherence. Adherence was positively associated with age, and with perceptions of overall good health. Interestingly enough, adherence was also strongly associated with the exercise leader's prior participation in sports and in prior experience leading programs. “Despite compelling scientific research and widespread public health recommendations, among women 45–64 years and 65–74 years old, only 18% and 11%, respectively, perform physical activities that enhance and maintain muscle strength and endurance two or more times per week.” What helps? Get a Community Although personal involvement and commitment to any exercise program are essential, studies indicate that initiating individual behavior change is more likely with social or environmental change and support. A large number of women who drop out report time, and preference of exercising at home (in part due to time savings of at-home exercise) as obstacles to exercise. As age increased, participants were more likely to adhere to strength training. We clearly gain a sense of urgency. For example, for every added decade of life, participants were approximately 10 times as likely to adhere to strength training. 1, 2, or 3 sessions per week? One small study in 2013 found no difference. Researchers divided women over 60 into those that did 1 aerobic and 1 resistance exercise session a week 2 each aerobic and resistance, and 3 each aerobic and resistance. Muscle strength, cardiovascular fitness, and function were all assessed after with no significant difference among the groups. The 3 mph walk test the women did from pre and post evaluations showed an average of 112 heart rate pre to an average of 92 after. There was visible increase in strength of lower body comparing twice weekly to one time weekly. And a very slight increase of cardiovascular fitness 3x per week group compared to 2x per week group. (and one time) For Energy Expenditure and Weight Control There WAS a difference. Only the two-time a week group in a similar study of women 60-74 increased in Total Energy Expenditure (TEE) and Activity-related Energy Expenditure. How could that be? When 3 times weekly compared to 2 times weekly exercise was performed, the effort level and caloric burn was less than the activity performed during two-time weekly workouts. WHY? Exercising fresh and recovered results in expending more energy (without feeling as if it is more effort). So much that increasing exercise sessions by 33% still did not equate to more activity-related energy expenditure. Often, in order to perform 3 sessions within 7 days, these sessions are performed before full recovery is achieved. Entering a workout sore, tired, or with muscle still in need of repair, will be ineffective for advancing fitness. As for TEE, we know that the “couch compensation” effect occurs with those who are overzealous in exercise sessions resulting in more sedentary hours the remainder of the day. TEE for individuals in jobs like mail delivery (on foot) or UPS or Amazon delivery drivers in and out of their vehicles regularly through the day has been notoriously higher than jobs requiring desk work for the same time span. When women gain enough strength and cardiorespiratory benefit to boost energy, but not so much it drains them or creates “couch compensation” effect, it also boosts activity outside of their sessions. It's similar to the thermogenic effect of eating certain foods. Thermogenesis What we're after is a thermogenic effect, both from food and exercise if we desire to boost metabolism or maintain it as we age. We'll stay focused on exercise here, except to say, regularly consuming high protein meals evenly distributed throughout the day does -and supports the muscle protein synthesis a woman over 50 needs. If you compare thermogenic effects of cleaning house, going up and downstairs, to sitting and resting, which wins? Comparing thermogenic effect of walking a dog 1-2 miles vs around the block, which wins? Compare playing 18 holes of golf or spending the day gardening to reading a book. Sweet Spot You get the idea. When you exercise in the sweet spot – which appears to be twice weekly strength training, and twice weekly cardiovascular exercise you will make gains in bone density, lean muscle mass, and cardiovascular fitness. You'll do so while maintaining, or gaining, the desire and motivation to be active throughout the rest of your day. Short workouts for women over 50 or short life? Maybe that's dramatic and maybe not. Still, a comprehensive, yet hormone-honoring workout week is 90 minutes split in two sessions of strength training and 2 sessions of 30 minutes of cardiovascular training (HIIT or HIRT). The rest of the week then leaves plenty of time and energy for walking daily, golfing, yoga, pilates, and generally loving life. Want a DFY program that provides this combination of enough but not too much? STRONGER: Tone & Define is open a few times a year. Learn more here and hear from students. Resources: Seguin RA, Economos CD, Palombo R, Hyatt R, Kuder J, Nelson ME. Strength training and older women: a cross-sectional study examining factors related to exercise adherence. J Aging Phys Act. 2010 Apr;18(2):201-18. doi: 10.1123/japa.18.2.201. PMID: 20440031; PMCID: PMC4308058. Lippke S, Ratz T, Keller FM, Juljugin D, Peters M, Pischke C, Voelcker-Rehage C. Mitigating Feelings of Loneliness and Depression by Means of Web-Based or Print-Based Physical Activity Interventions: Pooled Analysis of 2 Community-Based Intervention Trials. JMIR Aging. 2022 Aug 9;5(3):e36515. doi: 10.2196/36515. PMID: 35943790; PMCID: PMC9399846. Fisher G, McCarthy JP, Zuckerman PA, Bryan DR, Bickel CS, Hunter GR. Frequency of combined resistance and aerobic training in older women. J Strength Cond Res. 2013 Jul;27(7):1868-76. doi: 10.1519/JSC.0b013e31827367e0. PMID: 22996024; PMCID: PMC4066209. Hunter GR, Bickel CS, Fisher G, Neumeier WH, McCarthy JP. Combined aerobic and strength training and energy expenditure in older women. Med Sci Sports Exerc. 2013 Jul;45(7):1386-93. doi: 10.1249/MSS.0b013e3182860099. PMID: 23774582; PMCID: PMC3713080.

The Flex Diet: Using Metabolic Flexibility to Improve Body Composition Goals, Health, and Performance

Nourish Balance Thrive

Play Episode Listen Later Jul 10, 2022 51:55

With us this week is Extreme Human Performance Specialist Mike T Nelson, PhD. Mike has spent 13+ years working with clients, focusing on how to properly condition the body to burn fat and become stronger, more flexible, and healthier. He's been called in to share his techniques with top government agencies, universities and colleges, fitness organizations and fanatics. The strategies he's developed and the results Mike generates for his clients have been featured in international magazines, in scientific publications, and on websites across the globe. Today Mike joins Megan Hall to talk about the power and practicality of using metabolic flexibility to achieve exceptional body composition, health, and performance. Mike talks about the surprising psychological factors that go into designing a personalized diet and the system he's developed that works with the freedom-craving, flexible nature of your typical human. His system is called the Flex Diet, and it combines the science of metabolic flexibility with the autonomy of choose-your-own-adventure interventions to keep clients motivated, consistent, and inspired to take on their next challenge. If you're a trainer or health practitioner who values flexibility, Mike is running a rare special offer this week on his Flex Diet Certification Course. Here's the outline of this episode with Mike T Nelson: [00:00:35] Previous podcasts featuring Dr. Mike T. Nelson: 1, 2, 3, 4, 5. [00:01:03] The psychology of behavior change: Why an intervention might look good on paper but not work in real life. [00:08:21] The Flex Diet: What it is, how it came about. [00:13:12] Problems with relying on fat for fuel. [00:16:38] Fuel used during exercise; Studies: 1. Goedecke, Julia H., et al. "Determinants of the variability in respiratory exchange ratio at rest and during exercise in trained athletes." American Journal of Physiology-Endocrinology And Metabolism 279.6 (2000): E1325-E1334. 2. Helge, J. W., et al. "Interrelationships between muscle fibre type, substrate oxidation and body fat." International journal of obesity 23.9 (1999): 986-991. 3. Nelson MT, Biltz GR, Dengel DR. Repeatability of Respiratory Exchange Ratio Time Series Analysis. J Strength Cond Res. 2015 Sep;29(9):2550-8 [00:18:21] Ketogenic diets and fasting. [00:19:39] Book: Eat Stop Eat: Intermittent Fasting for Health and Weight Loss, by Brad Pilon. [00:21:31] How to know if you're metabolically flexible. [00:23:09] Lumen CO2 sensor. [00:28:56] Tips for fasting with different end goals. [00:30:02] Protein synthesis study: Horstman, Astrid MH, et al. "The muscle protein synthetic response to whey protein ingestion is greater in middle-aged women compared with men." The Journal of Clinical Endocrinology & Metabolism 104.4 (2019): 994-1004. [00:34:14] Using HRV to assess stress; Who shouldn't fast. [00:35:18] Psychological benefits for fasting. [00:37:35] Differences between men and women regarding metabolic flexibility. [00:42:54] Dr. Ben House; Podcasts with Ben: How to Manage Testosterone and Estrogen in Athletes, and Ben House, PhD on Strength Training: a Discussion at the Flō Retreat Center in Costa Rica. [00:43:58] How many carbs? How much fat? [00:46:24] Overfeeding and changes in Nonexercise Activity Thermogenesis (NEAT); Study: Levine, James A., Norman L. Eberhardt, and Michael D. Jensen. "Role of nonexercise activity thermogenesis in resistance to fat gain in humans." Science 283.5399 (1999): 212-214. [00:47:50] Enroll in the Flex Diet Certification Course.

health science podcasts phd goals tips performance international journal diet studies differences athletes weight loss costa rica fuel previous psychological protein strength training enroll american journal estrogen ketogenic body composition determinants metabolic flexibility mike t nelson repeatability julia h megan hall overfeeding j strength cond res brad pilon interrelationships clinical endocrinology metabolism

Episodio 118. Facilitación de la activación del peroneo lateral largo: análisis EMG de ejercicios adaptados a su biomecánica.

Innova Fisio Podcast

Play Episode Listen Later Jun 6, 2022 13:35

FACILITATING ACTIVATION OF THE PERONEUS LONGUS: ELECTROMYOGRAPHIC ANALYSIS OF EXERCISES CONSISTENT WITH BIOMECHANICAL FUNCTION Bellew, JW, Frilot, CF, Busch, SC, Lamothe, TV, and Ozane, CJ. Facilitating activation of the peroneus longus: Electromyo- graphic analysis of exercises consistent with biomechanical function. J Strength Cond Res 24(2): 442–446, 2010—

tv cj largo busch cf facilitating lateral ejercicios jw activaci lamothe biomec j strength cond res

123. Minimal Dose of Training (Takagi & kossy)

Side by Side Radio

Play Episode Listen Later Jun 3, 2022 79:31

パフォーマンスを維持するために必要最小限のトレーニングについて考察した論文、電動自転車、ストレングストレーニングのテクニック、フィッティングの将来について高木さん、kossyさん(@mkossy)とお話しました。お便りはTwitterのハッシュタグ #sxsradio か、番組のTwitterダイレクトメールまで。番組をサポートする投げ銭はPatreonページまでサポートグッズも販売しています！Tシャツやパーカー、トートバッグはUT Me!から。マグカップ・iPhoneケース・クージーなどはsuzuriより購買できます。 Show Notes 高田くんのldkfmにkossyさんが登場 Spiering BA, Mujika I, Sharp MA, Foulis SA. Maintaining Physical Performance: The Minimal Dose of Exercise Needed to Preserve Endurance and Strength Over Time. J Strength Cond Res. 2021 May 1;35(5):1449-1458. doi: 10.1519/JSC.0000000000003964. PMID: 33629972. 胸板が力づよいSpieringさん Breaking 2 Andrew Jones Philip Skiba Inigo Mujika NASAの研究 Retul Leomo.io Special Thanks to Jun Nak 様小泉享亮様 Atsushi Yamamoto 様 Common Sense 様

training iphone dose minimal pmid takagi jsc j strength cond res

Episode 95 - Exercise Medicine

Rio Bravo qWeek

Play Episode Listen Later May 27, 2022 22:19

Episode 95: Exercise Medicine. Exercise can be used as medicine if given at the right dose and frequency. Sapna and Danish explain some principles of exercise medicine. [Add brief summary for posting on website]Introduction: Is the monkeypox a hoax? By Hector Arreaza, MD. Today is May 27, 2022. Before we dig into exercise, I want to share some information about a trending topic.I remember my lectures on public health in medical school in the late 90s when my teachers taught me about the tremendous accomplishment of humanity in eradicating smallpox. The last natural outbreak of smallpox in the United States occurred in 1949, and the last case of smallpox was recorded in Somalia (Africa) in 1977. Until it was wiped out, smallpox had plagued humanity for at least 3000 years, killing 300 million people in the 20th century alone, but the World Health Organization declared smallpox eradicated in 1980. No cases of natural smallpox have happened ever since, and if you discovered a case of smallpox, I was told by my teachers, you would be awarded one million dollars by the WHO. I did my research online and I could not confirm that information, but I learned that the variola virus (smallpox virus) is kept only in two locations in the planet: the CDC in Atlanta, Georgia, United States and the VECTOR Institute in Koltsovo, Russia. Why am I talking about smallpox? Because the monkeypox is a new trending topic in the media. Now as the COVID-19 panorama starts to look somehow comforting, monkeypox is starting to gain more attention in the media. Even the name “monkeypox” sounds terrifying. The CDC issued a health alert on May 20, 2022, about the most recent confirmed case of monkeypox in the United States, but this is not the first case of monkeypox in the US. In 2021 there were two travel-associated cases, and in 2003 there was an outbreak of 47 cases associated with imported small mammals. Cases of monkeypox have been identified in several non-endemic countries since early May 2022; many of the cases have involved men who have sex with men (MSM) without a history of travel to an endemic country. Cases of monkeypox outside of Western and Central Africa are extremely rare, and we hope they continue to be rare. Is monkeypox a hoax? Is it real? Only time will tell. For now, let's be optimistic and hope for a world free of dangerous pandemics. Whether monkeypox will continue to spread or not is still unknown. This is Rio Bravo qWeek Podcast, your weekly dose of knowledge brought to you by the Rio Bravo Family Medicine Residency Program from Bakersfield, California. Our program is affiliated with UCLA, and it's sponsored by Clinica Sierra Vista, Let Us Be Your Healthcare Home.[Brief music]This podcast was created for educational purposes only. Visit your primary care physician for additional medical advice.[Music continues and fades…] ___________________________Exercise Medicine. By Danish Khalid, MS4, and Sapna Patel, MS4, Ross University School of MedicineToday is May 12, 2022. D: Welcome back to our Nutrition Series! Thank you for joining us again! Nutrition is such a big part of medicine, it's the answer to many chronic diseases and yet it's the most neglected subject in medicine. Our goal here is to educate not only ourselves but our patients and bring awareness of this discrepancy we've created in medicine. S: If you're new to this series, I suggest you pause this and listen to the first few episodes as we build upon them each time. In our previous episode, we discussed how the term “diet” brings upon a negative connotation as well as explored various popular meal plans.  A: Exercise prescription. FITTE (Obesity Medicine Association): Frequency, Intensity, Time, Type, Enjoyment.  D: As healthcare professionals, time and time again we advise our patients “diet and exercise,” because that's what we were taught and research has backed for many years. It's so easily said, yet the words carry such weight. But what does that really mean? Well, that's what we're here to explore. At least the latter part, exercise.   S: extra fries? D:Or shall I say, “physical activity?” Again, just like the word “diet,” “exercise” has similar negative connotations. Thus, let's avoid saying “exercise” and resort to words such as “physical activity or workout.” Disclaimer: What we discuss here today is focused directly towards those who are beginners. For those of you who are more experienced, this may benefit as a reminder of the foundations.   A: Screen your patients. 95% of patients will benefit from exercise, and most do not need a special test. Only 5% of your patients may require additional testing.  S: So what is the best workout for me, you, or our listeners? Well, as simple as that sounds, it's not that simple. Especially nowadays, where information is at the tips of our fingers, it is so easy to get confused on how to start. But let's start by establishing your fitness goals. Do you want to lose fat, gain muscle, or gain muscle while losing fat?   S: Once you've figured that out, then it's all about small steps and achievable goals. Oftentimes, individuals start their journey to healthy living with unrealistic goals, hoping to achieve them within a few weeks or months when in actuality it takes longer. This often leads to falling off or reverting back to their unhealthy habits. But small tricks such as reducing the amount of sedentary behavior can do wonders. With technology ruling over our lives, we've adapted to this sedentary lifestyle, became comfortable and left physical activity behind. In fact, the National Center of Health Statistics found that only 26% of men, 19% of women, and 20% of adolescents meet sufficient activity levels.  D: So the first step: Move more, sit less. And for those with a busy lifestyle, some physical activity is better than none. According to the Physical Activity Guidelines published by the US Department of Health and Human Services, for substantial health benefits, adults should do: At least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity aerobic physical activity.Or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity. And muscle-strength training of moderate or greater intensity that involved all major muscle groups on 2 or more days a week.  S: How many of you understood that? What does this all mean? Let's break it down. The amount of time for exercise is self-explanatory, but what does moderate or vigorous intensity aerobic physical activity mean? Putting it in simple terms, aerobic physical activity means “cardio”. The level of intensity varies based on the activity you perform. Moderate-intensity activities include a brisk walk or walking on the treadmill at 2.5 to 4mph, playing double tennis, or raking the yard. Whereas, vigorous or high-intensity activities include jogging, running, carrying heavy groceries or objects upstairs, shoveling snow, or participating in a strenuous fitness class. You may have heard of the terms of: low-intensity steady state (LISS) cardio and high-intensity interval training (HIIT) cardio.  A: In general, if you're doing moderate-intensity activity, you can talk but not sing during the activity. Vigorous-intensity activity, you will not be able to say more than a few words without pausing for a breath. D: So what's the best cardio routine? LISS or HIIT? Well, there's a lot of potential options. In terms of the best form of cardio for fat burning, there's one thing you need to prioritize, that is preventing muscle loss. This enables your physique to dramatically improve as you lose weight.  S: Ok, give us the evidence. D: One study claimed that HIIT cardio workouts should be included due to its potential muscle sparing properties. HITT training can be done in a fraction of a time as LISS and is a great cardio workout to burn fat. Furthermore, the study  recommended performing lower body cardio workouts, rating bicycling as the most effective method of HIIT. However, HIIT is very demanding on the body as it may cause potential muscle recovery issues, which is why you should also combine it with a few LISS sessions per week as well. And one of the best methods of LISS include doing the stairmaster at 2.5 speed to 4. Furthermore, those looking for a fat burning effect should aim for an effective heart rate level during cardio. To keep it simple, those performing HIIT should aim to keep the heart rate 140-160 beats per minute and for LISS should aim for 110-130 beats per minute, keeping your heart rate elevated will optimize fat-burning effects from cardio.  S: When should you perform cardio? What's the best time? Well, studies have shown that the best time to perform cardio sessions should be when you're not strength training or right after. It was found that participants who performed cardio before strength training experienced greater muscle loss than those who performed it after, or when not strength training.  And while we're on this topic, let's address a myth regarding cardio: Sweating more does not equal more calories burnt. Each individual has a temperature setpoint for sweating. Once you meet that body temperature limit, you start to sweat as your body's way of cooling down. For example, those from the midwest or east coast deal with a colder climate. Their setpoint is lower than those on the west coast or where the climate is hotter year-round. Thus, these people sweat more than others and easier. D: How about those whose goals are to gain muscle? Is it the same or different? Don't worry we haven't forgotten about you guys. Although, going on a jog, or run, or riding a bike, is an effective way to help you burn some additional calories, and help you get into that hypocaloric state. It doesn't allow you to build lean muscle tissue to achieve the desired physique many of us want.  The only way to obtain that is by incorporating strength training into your regular exercise regimen. This is why the guideline, as mentioned earlier, recommends strength training in addition to cardio, notice the “AND”. Yes, I'm talking about hitting the weight on a regular basis.  S: Show me some more evidence. D: Multiple studies have compared diet alone versus diet + weight training and diet + weight lifting + cardio after. And every single time, those with weight training wins out, especially if it's the muscular physique you are looking to build. Now, don't overlook this subtle difference that all exercises are created equal, because it's not. Well, what training split should I follow then? Does it matter? The total body split, or push pull legs, or the “bro split”? You see, oftentimes people get confused as to which to choose, and that confusion can lead to no choice at all. Do whichever you like, but just make sure you're doing this, and here's the key: progressive overload. Adding more weight to allow more strength to build from workout to workout, or phase to phase. Or increasing metabolic overload or demand by keeping the rest time shorter and getting more work accomplished from workout to workout. Whatever strategy you choose, as long as you are striving to push yourself to a higher level of fitness and strength. That's going to do the job.   A: Use PT to assist you to design a good physical activity plan, depending on disability or limitations of movements.  S: Yup I agree, personally I choose to increase each set by at least 10-15lbs, and rest for 30 secs to 1 mins since my goal is to increase my strength and endurance.   You know what I've noticed, Danish? A lot of women refused to lift weights. They want to get fit and toned, but they don't want to look “bulky”. So, they skip the weights, and perform hours of cardio, or worse - they avoid exercising all together. A common misconception about heavy weight training, especially among women, is that lifting heavy weight will lead to a bulky looking physique. It's true that lifting heavy will promote hypertrophy in muscles leading to a size increase. However, the idea that it leads to a “bulky” look is untrue. The true culprit that leads to bulky physiques is fat accumulation. Excessive body fat is what causes both men and women to look bulky. The most important aspect of someone's physique is his or her body fat percentage. A good physique nearly always requires a fairly low body fat percentage to achieve. Lifting heavy can help accomplish this. D: What about the hormones?  S: Testosterone, or the lack thereof, is one of the main reasons that women won't get bulky from lifting weights. Testosterone is a natural anabolic steroid, which directly stimulates muscle growth. And, on average, women only have one seventh the amount of testosterone as men. So, as usual, that means women have to work harder. But it also means you don't really need to worry about bulking up. Heavy weight training has a plethora of benefits that can help develop muscle, shed fat, increase metabolism and ultimately lead to anyone's desired physique. D:Another question that gets asked a lot: which workouts will help me lose my belly fat? Should I do a lot more abdominal workouts? Although there's so much more to this question. The simple answer: None. You cannot specifically target belly fat. Your body has its own way of allocating fat distribution, different areas in men and women. Similarly, when you lose fat, you'll oftentimes notice different areas losing more fat first. Don't get discouraged and be patient. As the results will come. One advise, take weekly pictures for comparison. It is said and accepted by many that it takes 4 weeks for you to see your body change, 8 weeks for friends and family to notice, and 12 weeks for the rest of the world. So keep grinding.  And last but not least, it's important that we reiterate: physical activity only supports and aids your eating lifestyle. It will not combat a poor eating lifestyle. Proper eating habits are 80% (relative number). So keep your eating habits in check.  S:Well, that's all we've got for today. If you liked this and found this helpful, feel free to reach out and let us know. It's always a pleasure to hear from our listeners and motivates us to do more. And before we end this episode, we'd like to know: What do you want to hear about next? What questions do you have? Or something you don't completely understand? Let us know and we'd be happy to learn with you. Till next time. Take care! A: Email riobravoqweek@clinicasierravista.org  ____________________________ [Music to end: Your Choice]Now we conclude our episode number 95 “Exercise Medicine.” Sapna and Danish reminded us that the US Department of Health & Human Services recommends 150-300 minutes a week of MODERATE-intensity aerobic exercise AND muscle-strength training 2 or more days a week. Most of your patients will benefit from exercise, only a minority may have contraindications to exercise, in such cases, make sure you perform a proper evaluation, even a cardiology referral, before sending them to the gym.This week we thank Hector Arreaza, Danish Khalid, and Sapna Patel. Audio edition: Suraj Amrutia. Thanks for listening to Rio Bravo qWeek Podcast. If you have any feedback, contact us by email at RioBravoqWeek@clinicasierravista.org, or visit our website riobravofmrp.org/qweek. See you next week! _____________________References:Wilson JM, Marin PJ, Rhea MR, Wilson SM, Loenneke JP, Anderson JC. Concurrent training: a meta-analysis examining interference of aerobic and resistance exercises. J Strength Cond Res. 2012 Aug;26(8):2293-307.Wisloff, Ulrik; Ellingsen, Oyvind; Kemi, Ole J.High-Intensity Interval Training to Maximize Cardiac Benefits of Exercise Training?, Exercise and Sport Sciences Reviews: July 2009 - Volume 37 - Issue 3 - p 139-146.Ratamess NA, Kang J, Porfido TM, Ismaili CP, Selamie SN, Williams BD, Kuper JD, Bush JA, Faigenbaum AD. Acute Resistance Exercise Performance Is Negatively Impacted by Prior Aerobic Endurance Exercise. J Strength Cond Res. 2016 Oct;30(10):2667-2681.Foster C, Farland CV, Guidotti F, Harbin M, Roberts B, Schuette J, Tuuri A, Doberstein ST, Porcari JP. The Effects of High Intensity Interval Training vs Steady State Training on Aerobic and Anaerobic Capacity. J Sports Sci Med. 2015 Nov 24;14(4):747-55.Michael A. Wewege, Imtiaz Desai, Cameron Honey, Brandon Coorie, Matthew D. Jones, Briana K. Clifford, Hayley B. Leake, Amanda D. Hagstrom. The Effect of Resistance Training in Healthy Adults on Body Fat Percentage, Fat Mass and Visceral Fat: A Systematic Review and Meta-Analysis. Sports Medicine, 2021.Demco, Sonja. “Why Women Will Not Get Bulky Lifting Weights.” Demcofitness, 21 Oct. 2019, https://www.demcofitness.com/single-post/Why-Women-Will-Not-Get-Bulky-Lifting-Weights.

Episode 149: Strength, Hypertrophy and Training Research Update from the REC Conference by Discover Strength 2022

Not Another Fitness Podcast: For Fitness Geeks Only

Play Episode Listen Later May 24, 2022 48:57

Overview of the REC Conference (Speakers are named in the audio)Long-term effects of strength training: research and findingsGood to Go: What the Athlete in All of Us Can Learn from the Strange Science of Recovery by Christine AschwandenRecovery as a businessDoes more recovery work = the ability to train more?Top recovery methodsHow to use social mediaYour brand as a businessTime-efficient strategies for trainingMulti-joint vs. single-joint exercises of hypertrophyThe minimum effective dose for increases in strengthProtein around a workout and how beneficial is supplementing proteinTraining to failure and hypertrophy gainsHormone hypothesisThe role of effort with supervision in resistance training: failure vs. non-failureReview on variations of exerciseMentioned article: Does Lifting Boost Testosterone – at T-NationThe Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course will open again in June 2022.Speaker InformationDr James FisherDr Brad Broenfeld (Schoenfeld)Dr Stu PhillipsDr James SteeleAndrew CoatesKristin Rowell Luke CarlsonDiscover Strength Dr PakChristie AschwandenSelected ReferencesAndroulakis-Korakakis, P., Michalopoulos, N., Fisher, J. P., Keogh, J., Loenneke, J. P., Helms, E., . . . Steele, J. (2021). The Minimum Effective Training Dose Required for 1RM Strength in Powerlifters. Front Sports Act Living, 3, 713655. doi:10.3389/fspor.2021.713655Angleri, V., Damas, F., Phillips, S. M., Selistre-de-Araujo, H. S., Cornachione, A. S., Stotzer, U. S., . . . Libardi, C. A. (2022). Resistance training variable manipulations are less relevant than intrinsic biology in affecting muscle fiber hypertrophy. Scand J Med Sci Sports, 32(5), 821-832. doi:10.1111/sms.14134Barbalho, M., Coswig, V. S., Steele, J., Fisher, J. P., Giessing, J., & Gentil, P. (2020). Evidence of a Ceiling Effect for Training Volume in Muscle Hypertrophy and Strength in Trained Men - Less is More? Int J Sports Physiol Perform, 15(2), 268-277. doi:10.1123/ijspp.2018-0914Behm, D. G., Alizadeh, S., Hadjizedah Anvar, S., Hanlon, C., Ramsay, E., Mahmoud, M. M. I., . . . Steele, J. (2021). Non-local Muscle Fatigue Effects on Muscle Strength, Power, and Endurance in Healthy Individuals: A Systematic Review with Meta-analysis. Sports Med, 51(9), 1893-1907. doi:10.1007/s40279-021-01456-3Burd, N. A., Mitchell, C. J., Churchward-Venne, T. A., & Phillips, S. M. (2012). Bigger weights may not beget bigger muscles: evidence from acute muscle protein synthetic responses after resistance exercise. Appl Physiol Nutr Metab, 37(3), 551-554. doi:10.1139/h2012-022Burd, N. A., Moore, D. R., Mitchell, C. J., & Phillips, S. M. (2013). Big claims for big weights but with little evidence. Eur J Appl Physiol, 113(1), 267-268. doi:10.1007/s00421-012-2527-1Burd, N. A., West, D. W., Staples, A. W., Atherton, P. J., Baker, J. M., Moore, D. R., . . . Phillips, S. M. (2010). Low-load high volume resistance exercise stimulates muscle protein synthesis more than high-load low volume resistance exercise in young men. PLoS One, 5(8), e12033. doi:10.1371/journal.pone.0012033Carlson, L., Gschneidner, D., Steele, J., & Fisher, J. P. (2022). Short-term supervised virtual training maintains intensity of effort and represents an efficacious alternative to traditional studio-based, supervised strength training. Physiol Behav, 249, 113748. doi:10.1016/j.physbeh.2022.113748Farrow, J., Steele, J., Behm, D. G., Skivington, M., & Fisher, J. P. (2021). Lighter-Load Exercise Produces Greater Acute- and Prolonged-Fatigue in Exercised and Non-Exercised Limbs. Res Q Exerc Sport, 92(3), 369-379. doi:10.1080/02701367.2020.1734521Gomes, G. K., Franco, C. M., Nunes, P. R. P., & Orsatti, F. L. (2019). High-Frequency Resistance Training Is Not More Effective Than Low-Frequency Resistance Training in Increasing Muscle Mass and Strength in Well-Trained Men. J Strength Cond Res, 33 Suppl 1, S130-S139. doi:10.1519/JSC.0000000000002559Grgic, J., Lazinica, B., Mikulic, P., Krieger, J. W., & Schoenfeld, B. J. (2017). The effects of short versus long inter-set rest intervals in resistance training on measures of muscle hypertrophy: A systematic review. Eur J Sport Sci, 17(8), 983-993. doi:10.1080/17461391.2017.1340524Grgic, J., Schoenfeld, B. J., Davies, T. B., Lazinica, B., Krieger, J. W., & Pedisic, Z. (2018). Effect of Resistance Training Frequency on Gains in Muscular Strength: A Systematic Review and Meta-Analysis. Sports Med, 48(5), 1207-1220. doi:10.1007/s40279-018-0872-xHenselmans, M., & Schoenfeld, B. J. (2014). The effect of inter-set rest intervals on resistance exercise-induced muscle hypertrophy. Sports Med, 44(12), 1635-1643. doi:10.1007/s40279-014-0228-0Iversen, V. M., Norum, M., Schoenfeld, B. J., & Fimland, M. S. (2021). No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Med, 51(10), 2079-2095. doi:10.1007/s40279-021-01490-1Lim, C., Nunes, E. A., Currier, B. S., McLeod, J. C., Thomas, A. C. Q., & Phillips, S. M. (2022). An Evidence-based Narrative Review of Mechanisms of Resistance Exercise-induced Human Skeletal Muscle Hypertrophy. Med Sci Sports Exerc. doi:10.1249/MSS.0000000000002929McKendry, J., Stokes, T., McLeod, J. C., & Phillips, S. M. (2021). Resistance Exercise, Aging, Disuse, and Muscle Protein Metabolism. Compr Physiol, 11(3), 2249-2278. doi:10.1002/cphy.c200029Mitchell, C. J., Churchward-Venne, T. A., West, D. W., Burd, N. A., Breen, L., Baker, S. K., & Phillips, S. M. (2012). Resistance exercise load does not determine training-mediated hypertrophic gains in young men. J Appl Physiol (1985), 113(1), 71-77. doi:10.1152/japplphysiol.00307.2012Morton, R. W., Oikawa, S. Y., Wavell, C. G., Mazara, N., McGlory, C., Quadrilatero, J., . . . Phillips, S. M. (2016). Neither load nor systemic hormones determine resistance training-mediated hypertrophy or strength gains in resistance-trained young men. J Appl Physiol (1985), 121(1), 129-138. doi:10.1152/japplphysiol.00154.2016Morton, R. W., Sonne, M. W., Farias Zuniga, A., Mohammad, I. Y. Z., Jones, A., McGlory, C., . . . Phillips, S. M. (2019). Muscle fibre activation is unaffected by load and repetition duration when resistance exercise is performed to task failure. J Physiol, 597(17), 4601-4613. doi:10.1113/JP278056Nunes, E. A., Colenso-Semple, L., McKellar, S. R., Yau, T., Ali, M. U., Fitzpatrick-Lewis, D., . . . Phillips, S. M. (2022). Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults. J Cachexia Sarcopenia Muscle, 13(2), 795-810. doi:10.1002/jcsm.12922Nunes, J. P., Schoenfeld, B. J., Nakamura, M., Ribeiro, A. S., Cunha, P. M., & Cyrino, E. S. (2020). Does stretch training induce muscle hypertrophy in humans? A review of the literature. Clin Physiol Funct Imaging, 40(3), 148-156. doi:10.1111/cpf.12622Phillips, S. M. (2014). A brief review of critical processes in exercise-induced muscular hypertrophy. Sports Med, 44 Suppl 1, S71-77. doi:10.1007/s40279-014-0152-3Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci, 29 Suppl 1, S29-38. doi:10.1080/02640414.2011.619204Santos, W., Vieira, C. A., Bottaro, M., Nunes, V. A., Ramirez-Campillo, R., Steele, J., . . . Gentil, P. (2021). Resistance Training Performed to Failure or Not to Failure Results in Similar Total Volume, but With Different Fatigue and Discomfort Levels. J Strength Cond Res, 35(5), 1372-1379. doi:10.1519/JSC.0000000000002915Saric, J., Lisica, D., Orlic, I., Grgic, J., Krieger, J. W., Vuk, S., & Schoenfeld, B. J. (2019). Resistance Training Frequencies of 3 and 6 Times Per Week Produce Similar Muscular Adaptations in Resistance-Trained Men. J Strength Cond Res, 33 Suppl 1, S122-S129. doi:10.1519/JSC.0000000000002909Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res, 24(10), 2857-2872. doi:10.1519/JSC.0b013e3181e840f3Schoenfeld, B. J., Contreras, B., Krieger, J., Grgic, J., Delcastillo, K., Belliard, R., & Alto, A. (2019). Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Med Sci Sports Exerc, 51(1), 94-103. doi:10.1249/MSS.0000000000001764Schoenfeld, B. J., Grgic, J., Contreras, B., Delcastillo, K., Alto, A., Haun, C., . . . Vigotsky, A. D. (2019). To Flex or Rest: Does Adding No-Load Isometric Actions to the Inter-Set Rest Period in Resistance Training Enhance Muscular Adaptations? A Randomized-Controlled Trial. Front Physiol, 10, 1571. doi:10.3389/fphys.2019.01571Schoenfeld, B. J., Grgic, J., & Krieger, J. (2019). How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. J Sports Sci, 37(11), 1286-1295. doi:10.1080/02640414.2018.1555906Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017a). The dose-response relationship between resistance training volume and muscle hypertrophy: are there really still any doubts? J Sports Sci, 35(20), 1985-1987. doi:10.1080/02640414.2016.1243800Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017b). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. J Sports Sci, 35(11), 1073-1082. doi:10.1080/02640414.2016.1210197Schoenfeld, B. J., Ogborn, D. I., & Krieger, J. W. (2015). Effect of repetition duration during resistance training on muscle hypertrophy: a systematic review and meta-analysis. Sports Med, 45(4), 577-585. doi:10.1007/s40279-015-0304-0Schoenfeld, B. J., Pope, Z. K., Benik, F. M., Hester, G. M., Sellers, J., Nooner, J. L., . . . Krieger, J. W. (2016). Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men. J Strength Cond Res, 30(7), 1805-1812. doi:10.1519/JSC.0000000000001272Steele, J., Androulakis-Korakakis, P., Carlson, L., Williams, D., Phillips, S., Smith, D., . . . Fisher, J. P. (2021). The Impact of Coronavirus (COVID-19) Related Public-Health Measures on Training Behaviours of Individuals Previously Participating in Resistance Training: A Cross-Sectional Survey Study. Sports Med, 51(7), 1561-1580. doi:10.1007/s40279-021-01438-5West, D. W., Burd, N. A., Staples, A. W., & Phillips, S. M. (2010). Human exercise-mediated skeletal muscle hypertrophy is an intrinsic process. Int J Biochem Cell Biol, 42(9), 1371-1375. doi:10.1016/j.biocel.2010.05.012West, D. W., Burd, N. A., Tang, J. E., Moore, D. R., Staples, A. W., Holwerda, A. M., . . . Phillips, S. M. (2010). Elevations in ostensibly anabolic hormones with resistance exercise enhance neither training-induced muscle hypertrophy nor strength of the elbow flexors. J Appl Physiol (1985), 108(1), 60-67. doi:10.1152/japplphysiol.01147.2009West, D. W., Cotie, L. M., Mitchell, C. J., Churchward-Venne, T. A., MacDonald, M. J., & Phillips, S. M. (2013). Resistance exercise order does not determine postexercise delivery of testosterone, growth hormone, and IGF-1 to skeletal muscle. Appl Physiol Nutr Metab, 38(2), 220-226. doi:10.1139/apnm-2012-0397

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#216 - Panturrilha: mudar posição dos pés vale a pena?

Neurociencia del Ejercicio

Play Episode Listen Later Feb 3, 2022 5:01

@fabiodominski Gostou do podcast? Você vai gostar mais ainda desse livro! Livro Exercício Físico e Ciência: Fatos e mitos de Fábio Dominski https://www.amazon.com.br/dp/6586363187?ref=myi_title_dp Fonte: Nunes, JP; Costa, BDV; Kassiano, W; Kunevaliki, G; Castro-E-Souza, P; Rodacki, ALF; Fortes, LS; Cyrino, ES. Different Foot Positioning During Calf Training to Induce Portion-Specific Gastrocnemius Muscle Hypertrophy. J Strength Cond Res, 2020 vol. 34(8) pp. 2347-2351 --- Support this podcast: https://anchor.fm/fabio-dominski/support

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6. HIFT y Rendimiento Cognitivo

Play Episode Listen Later Jan 10, 2022 35:41

HIFT representa un método apropiado para mejorar el rendimiento cognitivo, específicamente la memoria de trabajo. Autor Jan Wilke Department of Sports Medicine, Goethe University Frankfurt am Main, Ginnheimer Landstraße 39, 60487, Frankfurt am Main, Germany. wilke@sport.uni-frankfurt.de. Enlace al Articulo Original en Ingles Los ejercicios aeróbicos y de resistencia (con pesas) aumentan de manera inmediata el rendimiento cognitivo (PC). El entrenamiento funcional de alta intensidad (HIFT) combina las características de ambos regímenes, pero su efecto sobre el rendimiento cognitivo no está claro. Treinta y cinco individuos sanos (26,7 ± 3,6 años, 18 mujeres) fueron asignados al azar a tres grupos. El primer grupo (HIFT) realizó un entrenamiento funcional con el máximo esfuerzo y en formato de circuito involucrando todos los grupos musculares del cuerpo, mientras que el segundo grupo (WALK) caminó al 60% de la reserva de frecuencia cardíaca. El tercer grupo permaneció físicamente inactivo leyendo un libro (CON). Antes y después del período de intervención que duro 15 minutos, el rendimiento cognitivo se evaluó con el Stroop Task, Trail Making Test y Digit Span Test. Se utilizaron ANOVA de medidas repetidas e intervalos de confianza del 95% post-hoc para detectar diferencias en los grupos y tiempo (previo y posterior a los protocolos). Se encontró una interacción significativa entre los grupos y el tiempo para la condición de conteo hacia atras de Digit Span Test (p = 0.04, IC 95%). HIFT fue superior a WALK y CON. Ademas, el análisis de la puntuación total del Digit Span Test y la condición incongruente del Stroop Task, reveló efectos pre y post (p 0.05). En conclusión, HIFT representa un método apropiado para mejorar de manera inmediata la memoria de trabajo, siendo potencialmente superior al ejercicio de tipo aeróbico moderado. El entrenamiento funcional de alta intensidad (HIFT, por sus siglas en inglés) como metodo de entrenamiento es una tendencia muy popular en el mundo del fitness, que integra el esfuerzo cardiovascular y muscular. El HIFT utiliza movimientos funcionales, multimodales y multiarticulares, por ejemplo, sentadillas, flexiones y burpees (Buckley et al., 2015). Los ejercicios funcionales utilizan todo el cuerpo y provocan un patrón de reclutamiento motor universal (Heinrich et al., 2014). El HIFT también tiene una configuración de intervalos de descanso mínimo o casi nulo (Feito, Heinrich, Butcher, & Poston, 2018). Las características mencionadas anteriormente confieren al HIFT la capacidad de mejorar la fuerza y la potencia muscular, así como de generar adaptaciones cardiovasculares anaeróbicas y aeróbicas, por lo que se ha demostrado que el HIFT desencadena efectos beneficiosos sobre el consumo de oxígeno (Vo2max), la potencia anaeróbica y fuerza muscular (Alcaraz et al., 2008; Brisebois et al., 2018; Menz et al., 2019). Además, el HIFT parece causar también beneficios neurofisiologicos. Los primeros estudios neurocientíficos asocian el HIFT con una reducción aguda del BDNF (García-Suárez et al., 2020), y curiosamente, en intervenciones más largas con un incremento del BDNF basal (Murawska-Ciałowicz et al., 2021). Además, una sesión aguda de entrenamiento del circuito HIFT mejoró la memoria a corto plazo y el control inhibitorio (Wilke et al., 2020) y una intervención de tres meses mejoró el rendimiento en el aprendizaje espacial, la separación de patrones y la capacidad de atención (Ben-Zeev, Hirsh, Weiss, Gornstein y Okun, 2020). En este estudio la intervencion consistía en una sesion de 15 ejercicios funcionales para todo el cuerpo, realizados en formato de circuito con repeticiones de 20 segundos de entrenamiento y 10 segundos de descanso. Con una duración total de 15 minutos. La selección de los ejercicios se basó en dos objetivos principales (a) la implicación de los principales grupos musculares para aumentar el consumo absoluto de oxígeno y (b) la simulación de patrones de movimiento fundamentales de uso diario (por ejemplo, sentadillas, desplantes, flexiones). El rendimiento cognitivo (CP), que puede subdividirse en funciones cognitivas de orden superior (por ejemplo, control inhibitorio o memoria de trabajo) y de orden inferior (por ejemplo, atención o tiempo de reacción). Las revisiones sistemáticas disponibles han investigado los efectos del ejercicio de tipo aeróbico, han detectando un efecto positivo en el CP incluso cuando se realiza como un único entrenamiento. Tanto el ejercicio continuo aerobico de intensidad moderada como de alta intensidad han reportado un impacto positivo en el rendimiento cognitivo. El test de Stroop consta de tres partes. En la primera y segunda sección de captación de la atención, se pide a los participantes que nombren lo más rápidamente posible las palabras escritas o los colores que aparecen en una hoja. La tercera sección representa una medida de control de la inhibición. Las palabras de colores se presentan de forma incongruente (por ejemplo, "verde" escrito en rojo o "azul escrito en amarillo"). Aquí, los participantes deben nombrar el color de la palabra mientras ignoraban las letras. Para el análisis posterior, se registra el tiempo necesario para completar la tarea. Se ha demostrado que el test de Stroop presenta una alta fiabilidad (ICC: 0,82) y consistencia interna (alfa de Cronbach: 0,93-0,97). Es el Episodio 4 Correr y Salud Mental puedes aprender mas sobre esta prueba cognitiva. El test de creación de rastros (TMT) consta de dos partes. En la parte A, los participantes deben conectar números linealmente crecientes utilizando un bolígrafo a la máxima velocidad posible. En la parte B, deben enlazar números y letras sucesivos (por ejemplo, del 1 al a y del 2 al b) de forma alterna. Al igual que en la prueba Stroop, se registra el tiempo necesario para completar la prueba. Los resultados de la prueba proporcionan una medida de detección visual/atención (TMT-A) y de flexibilidad cognitiva/memoria de trabajo (TMT-B). Se ha demostrado una alta fiabilidad (ICC: 0,81-0,86) y validez de constructo de la TMT. En la prueba de amplitud de dígitos, se realizan dos condiciones. En la primera, los participantes tienen que memorizar y repetir cantidades crecientes de números que se les leen. Al principio, deben recordar cuatro números. Si la memorización es satisfactoria, se les leen cinco números los memorizan y repiten, y asi continua subiendo la cantidad de numeros leidos que tienen que memorizar y repetir. Para cada paso, se realizan dos repeticiones y se otorgan uno o cero puntos en función del éxito de la memorización. La prueba termina si se fallan los dos ensayos. La segunda condición es idéntica a la primera, pero los números deben repetirse en orden inverso (por ejemplo, 2, 4, 7, 9 se convierte en 9, 7, 4, 2). Ambas partes de la prueba y la puntuación compuesta están relacionadas con la memoria a corto plazo y la memoria de trabajo. La prueba de amplitud de dígitos es fiable en las mediciones repetidas (r = 0,73). Los participantes del grupo WALK realizaron 15 minutos de marcha en cinta rodante al 60% de la reserva de frecuencia cardíaca individual. La RFC se determina mediante la fórmula de Karvonen (frecuencia cardíaca en reposo + ((frecuencia cardíaca máxima - frecuencia cardíaca en reposo) x intensidad). Esto es porque Los resultados de este estudio sugieren que el HIFT puede mejorar de forma inmediata el rendimiento cognitivo, concretamente la memoria a corto plazo/de trabajo y el control inhibitorio. Siendo el HIFT ligeramente superior al ejercicio aerobico continuo. Los autores mencionan que los posibles mecanismos que explican este aumento en el rendimiento cognitivo son Aumento de la perfusión cerebral tras el ejercicio de resistencia (Querido & Sheel, 2007; Ogoh & Ainslie, 2009). El aumento de los niveles séricos de cortisol y BDNF, que se ha reportado con entrenamiento de resistencia (pesas) (Tsai, et al. 2014; Yarrow, et al. 2010). Sin embargo los resultados son contradictorios en el sentido que no reportan mejoras con el ejercicio aeróbico, las cuales han sido encontradas en estudios anteriores con intensidades del 40 al 80% de la capacidad maxima de oxigeno ( Brisswalter, et al. 2002; Chang, et al. 2012). Acerca de este tema, Browne et al. 2017 sugiere que multiples factores, como el nivel de forma física y el modo de ejercicio, influyen en la relación entre el ejercicio y la cognición. Una implicación clinica práctica importante del presente estudio es que el HIFT representa una alternativa al uso de otros métodos de entrenamiento convencionales, no sólo en lo que respecta a la mejora o recuperacion de la función muscular y cardiovascular (Wilke, et al. 2020; Menz, et al. 2019), sino también cuando se pretende mejorar el rendimiento cognitivo a corto plazo. El HIFT también podría ser interesante para los individuos sedentarios con poca motivacion y tiempo limitado para hacer ejercicio, ya que se ha reportado una mayor motivacion intrinseca y mayor disfrute del ejercicio que una actividad de tipo aeróbico moderado (Wilke, et al. 2020). No se investigo la sosteníbilidad de la mejora de la PC, con evaluaciones de seguimiento adicionales, por lo que investigar los cambios 5, 10 15, 30, 60 minutos después o incluso 2, 6, 12, 24 horas después del entrenamiento a largo plazo es una tarea pendiente.No incluyó una comparación con una sesión de entrenamiento aeróbico o de resistencia con pesas de intensidad equivalente, es decir de alta intensidad. Solamente HIFT fue de alta intensidad, pero el ejercicio aeróbico estuvo en el limite superior de ejercicio de baja intensidad, con lo que la diferencia en intensidad pudo haber afectado la comparación. Alcaraz, P. E., Sánchez-Lorente, J., & Blazevich, A. J. (2008). Physical performance and cardiovascular responses to an acute bout of heavy resistance circuit training versus traditional strength training. In Journal of Strength and Conditioning Research (Vol. 22, pp. 667-671): J Strength Cond Res.Ben-Zeev, T., Hirsh, T., Weiss, I., Gornstein, M., & Okun, E. (2020). The Effects of High-intensity Functional Training (HIFT) on Spatial Learning, Visual Pattern Separation and Attention Span in Adolescents. In Frontiers in Behavioral Neuroscience (Vol. 14, pp. 577390): Frontiers Media S.A.Brisswalter, J., Collardeau, M. & René, A. Effects of acute physical exercise characteristics on cognitive performance. Sports Med. 32, 555–566 (2002).Browne, S. E. et al. Effects of acute high-intensity exercise on cognitive performance in trained individuals: a systematic review. Progr. Brain. Res. 234, 161–187 (2017).Buckley, S., Knapp, K., Lackie, A., Lewry, C., Horvey, K., Benko, C., . . . Butcher, S. (2015). Multimodal high-intensity interval training increases muscle function and metabolic performance in females. In Applied Physiology, Nutrition and Metabolism (Vol. 40, pp. 1157-1162): Appl Physiol Nutr MetabChang, Y. et al. The effects of acute exercise on cognitive performance: a meta-analysis. Brain. Res. 1453, 87–101 (2012).Feito, Y., Heinrich, K. M., Butcher, S. J., & Poston, W. S. C. (2018). High-Intensity Functional Training (HIFT): Definition and Research Implications for Improved Fitness. In Sports (Basel, Switzerland) (Vol. 6, pp. 76): MDPI AGGarcía-Suárez, P. C., Rentería, I., Moncada-Jiménez, J., Fry, A. C., & Jiménez-Maldonado, A. (2020). Acute Systemic Response Of BDNF, Lactate and Cortisol to Strenuous Exercise Modalities in Healthy Untrained Women. In Dose-response : a publication of International Hormesis Society (Vol. 18, pp. 1559325820970818): SAGE Publications Inc.Heinrich, K. M., Patel, P. M., O'Neal, J. L., & Heinrich, B. S. (2014). High-intensity compared to moderate-intensity training for exercise initiation, enjoyment, adherence, and intentions: an intervention study. BMC Public Health, 14, 789. doi:10.1186/1471-2458-14-789Menz, V. et al. Functional vs running low-volume high-intensity interval training: effects on VO2max and muscular endurance. J. Sports Sci. Med. 18, 497–504 (2019).Murawska-Ciałowicz, E., de Assis, G. G., Clemente, F. M., Feito, Y., Stastny, P., Zuwała-Jagiełło, J., . . . Wolański, P. (2021). Effect of four different forms of high intensity training on BDNF response to Wingate and Graded Exercise Test. In Scientific Reports (Vol. 11, pp. 8599): Nature Research.Ogoh, S. & Ainslie, P. N. Cerebral blood flow during exercise: mechanisms of regulation. J. Appl. Physiol. 107, 1370–1380 (2009).Querido, J. S. & Sheel, A. W. Regulation of cerebral blood flow during exercise. Sports Med. 37, 765–782 (2007).Tsai, C. et al. Executive function and endocrinological responses to acute resistance exercise. Front Behav Neurosci. 8, 283 (2014).Wilke, J. et al. Effects of high-intensity functional circuit training on motor function and sport motivation in healthy, inactive adults. Scand. J. Med. Sci. Sports 29, 144–153 (2019).Wilke, J., Stricker, V., & Usedly, S. (2020). Free-Weight Resistance Exercise Is More Effective in Enhancing Inhibitory Control than Machine-Based Training: A Randomized, Controlled Trial. In Brain sciences (Vol. 10, pp. 1-10): MDPI AG.Yarrow, J. F., White, L. J., McCoy, S. C. & Borst, S. E. Training augments resistance exercise induced elevation of circulating brain derived neurotrophic factor (BDNF). Neurosci. Lett. 26, 161–165 (2010).

sports training germany walk strength brain sin nutrition executives pc effects adem antes esto vol med regulation tanto frankfurt functional butcher patel chang weiss mccoy siendo salud mental sports medicine knapp buckley acerca ic cp cortisol adolescents ejercicio icc browne maldonado res cerebral ademas ambas heinrich querido correr assis enlace fry feito clemente alcaraz renter tsai rendimiento vo2max lett treinta tmt progr attention span multimodal wilke yarrow wingate bdnf poston hirsh stricker cognitivo lactate appl benko borst lorente wola anova menz stroop okun sports med sheel brisebois stastny controlled trial bmc public health in journal j strength cond res jagie goethe university frankfurt nature research physiol neurosci cronbach

Episode 187: Minisode with Megan: Should Runners Lift Heavy? The Case For (and Against) Strength Training

Strong Runner Chick Radio

Play Episode Listen Later Dec 16, 2021 26:10

In this minisode with Megan, she addresses the hotly debated topic, "Should runners lift heavy?" We outline pros and cons of strength training for runners, including injury risk/prevention, specificity, hormone levels, time spent training, and much more. Tune in, and be sure to let us know if you enjoyed this episode! Connect with Megan: @meginspire on IG, or www.meginspire.com. Grab her 8-12 week strength guide for runners! Articles mentioned: Balsalobre-Fernández C, Santos-Concejero J, Grivas GV. Effects of Strength Training on Running Economy in Highly Trained Runners: A Systematic Review With Meta-Analysis of Controlled Trials. J Strength Cond Res. 2016 Aug;30(8):2361-8. doi: 10.1519/JSC.0000000000001316. PMID: 26694507. https://pubmed.ncbi.nlm.nih.gov/26694507/ Beattie, Kris1; Carson, Brian P.1; Lyons, Mark1; Rossiter, Antonia2; Kenny, Ian C.1 The Effect of Strength Training on Performance Indicators in Distance Runners, Journal of Strength and Conditioning Research: January 2017 - Volume 31 - Issue 1 - p 9-23. doi: 10.1519/JSC.0000000000001464. https://journals.lww.com/nsca-jscr/fulltext/2017/01000/the_effect_of_strength_training_on_performance.2.aspx. Karp, Jason R PhD Strength Training For Distance Running: A Scientific Perspective, Strength and Conditioning Journal: June 2010 - Volume 32 - Issue 3 - p 83-86. doi: 10.1519/SSC.0b013e3181df195b. https://journals.lww.com/nsca-scj/fulltext/2010/06000/strength_training_for_distance_running__a.10.aspx https://labs.selfdecode.com/blog/creatine-kinase/ --- Support this podcast: https://anchor.fm/strong-runner-chicks/support

strength journal effects lift mark 1 lyons runners strength training pmid karp beattie ssc rossiter jsc brian p running economy j strength cond res

Episode 9: Say Yes to NO: Nitric Oxide and Exercise!

ExPhysCast

Play Episode Listen Later Nov 15, 2021 87:30

In this episode, Luke and Jamie explore the role of a very important signaling molecule in the blood, nitric oxide, with special guest Dr. Adam Gonzalez discussing some recent research involving nitric oxide-boosting supplements. All content provided in the ExpHysCast is to be considered as educational and speculational. Nothing discussed in the ExPhysCast should be considered medical advice. If you have any medical questions, please speak to your primary care provider. References: Antonio J, Kalman D, Stout JR, Greenwood M, willoughby DS, Haff GG. Essentials of sports nutrition and supplements. Humana Press, 2008; Totowa, NJ. Aygun H. Effect of tadalafil and nitric oxide agonist sodium nitroprusside on penicillin-induced epileptiform activity. Neurological Research, 2020;42(1). Klabunde RE. Cardiovascular physiology concepts: Second edition. Wolters Kluwer, 2012; Philadelphia, PA. Pappano AJ, Wier WG. Cardiovascular physiology: 10th Edition. Elsevier, 2013; Philadelphia, PA. Papers discussed: Gonzalez et al. Emerging nutritional supplements for strength and hypertrophy: An update of the current literature. Strength Cond J, 2020;42(5):57-70. Gonzalez AM, Trexler ET. Effects of citrulline supplementation on exercise performance in humans: A review of the current literature. J Strength Cond Res, 2020;00(00):1-16. Joshipura K, Munoz-Torres F, Fernandez-Santiago J, Patel RP, Lopez-Candales A. Over-the-counter mouthwash use, nitric oxide and hypertension risk. Blood press, 2020;29(2):103-112. Senefeld et al. Ergogenic effects of nitrate supplementation: A systematic review and meta-analysis. Med Sci Sports Exerc, 2020;52(10):2250-2261. Varvik FT, Bjornsen T, Gonzalez AM. Acute effect of citrulline malate on repetition performance during strength training: A systematic review and meta-analysis. Int J Sport Nut Ex Metab, 2021;PAP. Shifted Supplements: https://getshifted.com/ Adam's Instagram: @adam.m.gonzalez --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/luke-pelton/support

blood philadelphia exercise effects essentials emerging gonzalez say yes papers ds acute cardiovascular pap elsevier nitric oxide wolters kluwer med sci sports exerc j strength cond res totowa

Episode 123: Keep Muscle During Fat Loss, Increase Performance, And Add Mitochondria: Lactate As a New Sports Supplement

Not Another Fitness Podcast: For Fitness Geeks Only

Play Episode Listen Later Nov 15, 2021 34:29

Lactate's potential benefitsLactate as a fuel sourceWhy lactate gets a bad rapReview of a new study published in Current Research Physiology, September 2021: The Effect of Lactate Administration on Mouse Skeletal Muscle Under Caloric RestrictionMethodologyTestingResultsMy thoughts on the studyWhere more data is neededThis podcast is brought to you by the physiologic flexibility certification course. In the course, I talk about the body's homeostatic regulators and how you can train them. The benefit is enhanced recovery and greater robustness. We cover breathing techniques, CWI, sauna, HIIT, diet, and more. Sign up for the waitlist, and you'll be notified as soon as the course opens.Selected ReferencesMorris, D. (2012). Effects of oral lactate consumption on metabolism and exercise performance. Curr Sports Med Rep, 11(4), 185-188. doi:10.1249/JSR.0b013e31825da992. https://pubmed.ncbi.nlm.nih.gov/22777328/Morris, D. M., Shafer, R. S., Fairbrother, K. R., & Woodall, M. W. (2011). Effects of lactate consumption on blood bicarbonate levels and performance during high-intensity exercise. Int J Sport Nutr Exerc Metab, 21(4), 311-317. doi:10.1123/ijsnem.21.4.311. https://pubmed.ncbi.nlm.nih.gov/21813914/Nalbandian, M., & Takeda, M. (2016). Lactate as a Signaling Molecule That Regulates Exercise-Induced Adaptations. Biology (Basel), 5(4). doi:10.3390/biology5040038. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5192418/Northgraves, M. J., Peart, D. J., Jordan, C. A., & Vince, R. V. (2014). Effect of lactate supplementation and sodium bicarbonate on 40-km cycling time trial performance. J Strength Cond Res, 28(1), 273-280. doi:10.1519/JSC.0b013e3182986a4c. https://pubmed.ncbi.nlm.nih.gov/23660571/Oliveira, L. F., de Salles Painelli, V., Nemezio, K., Gonçalves, L. S., Yamaguchi, G., Saunders, B., . . . Artioli, G. G. (2017). Chronic lactate supplementation does not improve blood buffering capacity and repeated high-intensity exercise. Scand J Med Sci Sports, 27(11), 1231-1239. doi:10.1111/sms.12792. https://pubmed.ncbi.nlm.nih.gov/27882611/Painelli Vde, S., da Silva, R. P., de Oliveira, O. M., Jr., de Oliveira, L. F., Benatti, F. B., Rabelo, T., . . . Artioli, G. G. (2014). The effects of two different doses of calcium lactate on blood pH, bicarbonate, and repeated high-intensity exercise performance. Int J Sport Nutr Exerc Metab, 24(3), 286-295. doi:10.1123/ijsnem.2013-0191 https://pubmed.ncbi.nlm.nih.gov/24296517/

Rolinho de liberação miofascial

Play Episode Listen Later Oct 2, 2021 9:13

Aulas online, prescrição de treinos, livros, artigos científicos, cursos e muito mais emwww.PauloGentil.com Treinos online, Nerdflix, Franquia Person@ll, livros, artigos científicos, grupo do Telegram, cursos e muito mais em: https://www.paulogentil.com/bio/ Instagram – https://www.instagram.com/drpaulogentil/ (@drpaulogentil)Facebook – https://www.fb.com/drpaulogentil Artigos citados:Behm et al. (2020). Foam Rolling Prescription: A Clinical Commentary. J Strength Cond Res. 2020 Sep 14. doi: … Rolinho de liberação miofascial Leia mais »

telegram libera aulas artigos treinos behm j strength cond res miofascial nerdflix

Beyond Barriers Podcast Episode 11: Should I bulk, cut, maingain?

Beyond Barriers

Play Episode Listen Later Sep 8, 2021 11:10

Should you bulk, cut, or maingainFirst off all of this depends on your goals. If you're looking to bodybuild I would say maintaining is not the way.You will see slower progress and if you're looking to be serious about the sport you're going to want to be taking your off season seriously and GROWING.That doesn't mean eat everything in sight and throw out a plan though.Take a calculated approach to your off season just like you would prep. It won't be as rigorous but you want to have a method and plan to progress.Don't let yourself get sloppyBut don't get complacent and caught up in being “lean “ year round.If you're looking to maintain aesthetics and you workout for stress relief, fun, and to boost your confidence I would say maingaining is the way.My definition of maingaining would be eating at maintenance calories or doing a lean bulk-Ive done tons of videos on maintenance calories but a way to roughly calculate your maintenance calories is by using BMRBMR = 10 X YOUR BW IN LBSEx: 10 X 200 lbs = 2,000 kcalThen multiply your BMR by your activity factor to get your maintenance calories2,000 X 1.3 acitvty level (SEDENTARY PLUS 3-6 DAYS OF WEIGHT LIFTING) 1.3-1.6Activity factors range fromSedentary plus 3-6 days weight lifting week 1.3-1.6Lightly active plus 3-6 days o weight lifting week 1.5-1.8Active plus 3-6 days if weight lifting 1.7-2.0Very active plus 3-6 days of weight lifting 1.9-2.2Now to bulk you want to 10-20 percent calories additionUpper end for beginnersLower end for advancedYou should expect between 0.25-0.5% weight gain each weekTo cut you want a 20-30% calories reductionLower end for low body fat and advanced level ( these individuals usually have more muscle mass so they need a less decrease in food to start so that muscle sticks around better)Higher end for high body fat and beginnersShould expect 0.5-1.0% weight loss per weekSo again to overview bulking is the way to go in the offseason as a bodybuilder and obviously cutting would be prep but those numbers would vary/be different depending on the athlete (PED usage, genetics, etc.)If you're working out to maintain quality of life, have fun, and just be jacked and shredded id say maingaining would be the way for you year round but its whatever floats your boat!ReferencesJ3 University Nutrition ModulesLenzi, Jaqueline L.1; Teixeira, Emerson L.1; de Jesus, Guilherme1; Schoenfeld, Brad J.2; de Salles Painelli, Vitor1,3 Dietary Strategies of Modern Bodybuilders During Different Phases of the Competitive Cycle, Journal of Strength and Conditioning Research: September 2021 - Volume 35 - Issue 9 - p 2546-2551 doi: 10.1519/JSC.0000000000003169Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res. 2010 Oct;24(10):2857-72.Wilson J, Wilson GJ. Contemporary issues in protein requirements and consumption for resistance trained athletes. J Int Soc Sports Nutr. 2006 Jun 5;3:7-27.Wilson GJ, Layman DK, Moulton CJ, Norton LE, Anthony TG, Proud CG, Rupassara SI, Garlick PJ. Leucine or carbohydrate supplementation reduces AMPK and eEF2 phosphorylation and extends postprandial muscle protein synthesis in rats. Am J Physiol Endocrinol Metab. 2011 Dec;301(6):E1236-42.Moore DR, Robinson MJ, Fry JL, Tang JE, Glover EI, Wilkinson SB, Prior T, Tarnopolsky MA, Phillips SM. Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. Am J Clin Nutr. 2009 Jan;89(1):161-8.Wilson, J. M., Lowery, R. P., Joy, J. M., Andersen, J. C., Wilson, S. M., Stout, J. R., ... & Rathmacher, J. Wilson JM, Lowery RP, Joy JM, Andersen JC, Wilson

jesus christ strength journal barriers contemporary andersen stout bulk ped teixeira lowery bmr schoenfeld ampk jsc leucine ingested beyond barriers am j clin nutr j strength cond res wilson j 2now j int soc sports nutr

#158 - Tensão constante na musculação dá mais resultado?

effects tens resultado constante pmid jsc muscula j strength cond res

Play Episode Listen Later Jul 15, 2021 5:41

@fabiodominski Fonte: Goto M, Maeda C, Hirayama T, Terada S, Nirengi S, Kurosawa Y, Nagano A, Hamaoka T. Partial Range of Motion Exercise Is Effective for Facilitating Muscle Hypertrophy and Function Through Sustained Intramuscular Hypoxia in Young Trained Men. J Strength Cond Res. 2019. Pinto RS, Gomes N, Radaelli R, Botton CE, Brown LE, Bottaro M. Effect of range of motion on muscle strength and thickness. J Strength Cond Res. 2012 Aug;26(8):2140-5. doi: 10.1519/JSC.0b013e31823a3b15. PMID: 22027847. Tanimoto M, Sanada K, Yamamoto K, Kawano H, Gando Y, Tabata I, Ishii N, Miyachi M. Effects of whole-body low-intensity resistance training with slow movement and tonic force generation on muscular size and strength in young men. J Strength Cond Res. 2008. --- Support this podcast: https://anchor.fm/fabio-dominski/support

TOTAL Body or SPLIT ROUTINE Strength Training in Menopause | #453

The Flipping 50 Show

Play Episode Listen Later Jun 11, 2021 44:12

00:00 What's best, total body or split routine strength training in menopause? Whether you've lifted weights for years, or you've just come across a Sculpted Vegan workout, or you're doing something labeled for women in menopause on YouTube, you may or may not know to question the routine you're following. If you're just doing what you're doing out of habit, this episode may get you thinking about whether your current routine is really serving you. And serving you now, and later both. If you're in our Flipping50 community you can likely take a split second to tell me what you think I'll say. I haven't built 7 12-week programs based 100% on the science of strength training in menopause and 4 additional digital or DVD products prior to that without diving into the science. Always Review Science But it's worth exploring. Even I am testing my personal results using a different protocol for 4 weeks (June 2021), even enlisting some of our community in a beta test when I'm finished to learn how they're affected. Is a temporary change a stimulus that can create positive results? And will we want to continue that longer or return to prior strength strategies with a new level of intensity? Things I'm looking at. Should you work your total body or do a “split routine” where you do different muscle groups or body parts on alternate days? There are pros and cons to both as you might guess. In this podcast I will review: Pros and cons of total body Pros and cons of split routine My personal and professional recommendation for women in menopause based on: 37-years working with women in midlife My own 28-day split test routine experiment 05:25 few terms for the discussion of total body or split routine strength Muscle Protein Synthesis (MPS) is the mechanism of increasing lean muscle to overcome muscle protein breakdown (MPB) that occurs with aging. Loss of muscle occurs at an accelerated rate during mid-menopause, and is worsened by lack of protein, sleep, and rest between exercise or inadequate exercise stimulus. I've discussed previously that estrogen is a muscle stimulus – preserving losses of muscle and helps you in gaining with the right activity and nutrition. When that stimulus is gone, you need something else. That something is strength training. 09:00 But what does it really mean? The comparison of total body training to split routine is not just a matter of taking the portion of a total body workout and cutting it into pieces. Instead to fairly compare the benefits side by side you'd have to expand the volume of exercise in a workout so that number of exercise, sets, and repetitions makes it a fair comparison. Remember: Little bits of muscle protein stimulus [that occur from a couple exercises for one muscle group or body part] don't add up to a big muscle protein synthesis – in the same way a protein snack doesn't provide adequate muscle protein stimulus like at least 30 grams of protein does. So immediately, time commitment is increased dramatically. Muscle soreness and fatigue that could decrease performance and or overall influence stress response also become factors for a menopausal woman. The total body or split routine strength training in menopause dilemma Because there exists a small percent of all research on females in menopause to begin with, and less on strength training specifically, this research review is challenged. The information has to be pulled from that including males (and sparse females) full body and split routine strength training, along with the exercise and hormone research on females in menopause to project the pros and cons. 14:13 That said, this is a hypothesis based on truths about menopausal women response to strength training, common hormone imbalances and contributing factors, and Flipping50's After 50 Formula for Women™ blueprint. Pros of TB: Total body training allows you to maintain greater training intensity doing just a few exercises. That high intensity is necessary for elevated protein synthesis. Multiple exercises (and sets) for the same muscle group could reduce the overall intensity because of a smaller mass of muscle as the focus any one day and the muscle fatigue that deteriorates form and technique reduces results and potentially sets up for injury. One study showed 8x the strength and lean muscle gains from Total Body, while 2 follow up studies confirmed though showed less dramatic difference Pros of SR: The ability to stimulate muscle protein stimulus more times a week is a benefit to overall MPS. (so long as the number of exercises, sets and repetitions provides more volume) NOTE: A quick comment to this one, I have witnessed midlife+ women are often much more willing to strength train than they are to consume the adequate protein or essential amino acids specifically, that they need each day and around workouts. So more frequent workouts that occur with inadequate protein consumption could backfire for you if that's the case. In fairness, frequent split routine workouts might however be the reminder, the cue, to consume more protein. Especially if that is your habit already. Say, you always make a high protein smoothie or other high protein meal about 90 minutes post strength training. If you simply increase the frequency of that strength training, then naturally you're going to feel like it's time to go pro! Next, is the ability to rest longer between stimulus of the same muscle groups – was at least once – and only if you're planning wisely, more easily done with split routine. I'm going to have to argue this point. For adults over 40 generally greater recovery time – of 72 hours is already something that benefits performance and results. Unfortunately, in poorly planned split routines that just alternate upper and lower body or feature lower body 3 days a week, this 72-hour advantage is not even experienced. Planned on Purpose? Or Accidental Exerciser? Like anything, your plan is as good as the coach or specialist who's planned it. But a Monday lower body, Tuesday upper body Wednesday lower body…etc routine doesn't work. Nor does a MWF lower body and a TTH alternating Chest & triceps with Back & biceps. There in fact is less recovery there than say a Monday and Thursday full body routine. Now, in fairness, there are ways to plan better. But if you're only blindly following, you may not have applied these principles. Group Fitness or Online Workout Junkie? Likewise, if you're doing your strength workouts regularly, then slip into a fun group training workout, where the instructor is doing some muscle conditioning exercise, more isn't better. You're not allowing your muscle to recover between sessions. If you're going shopping for a workout online, know what you need and when you need it, and do that. 26:10 Why Is This an Important Decision In Menopause? For women in menopause, volume of training and of recovery have to be considered in a delicate balance for each woman. (Don't misinterpret as you are delicate, listener. In fact, adequate intensity exercise for you now is far more important than it was for younger you. Adequate intensity trumps a greater frequency of lower intensity exercise for muscle and bone benefits to occur. The message? Do it less -than you're probably used to - and do that better). The ultimate solution, however, would be arriving at your ideal balance of strength training to adequate intensity while allowing adequate recovery. That's what informs your personal optimal frequency so that your strength training volume creates the most gains and least losses. Stress Response in Menopause is Heightened Your response to stress (of all kinds), and here we'll isolate physiological stressors, is reduced during menopause. A split routine then that requires 45-minutes to an hour of strength training most days a week (at minimum 4) vs a whole-body total routine that is 45 minutes (or less), becomes an overwhelming commitment. It increases the need to recover. Combined with midlife moments of stress that can be challenging. It also begins to squeeze out time for other enjoyable movement like walking, or yoga, that may reduce cortisol, not to mention, make time for interval training, more of a challenge. What is Volume? Volume here being a mixture of intensity (reaching muscle fatigue), and frequency, number of sets and repetitions – which is what informs weight you use. Duration in strength training is not really a “thing.” It's less important in cardio than it ever was as interval training and exercise snacks have become a better way to fit in exercise in a realistic way. Volume alone is not the answer While you may exercise “all the time” and feel betrayed you are not making progress, that in fact may be the problem, dear listener. You could be both progressing and losing progress with a schedule that is too much, too often, with too little rest and essential amino acid-rich protein to support your muscle. In the end, you won't see progress. Facts That Lead to Questions Exercise is a breakdown activity for muscle. Recovery is when the build up, or muscle protein synthesis happens. The questions in the discussion of total body vs split routine are: What schedule provides adequate stimulus during training to initiate muscle protein synthesis during recovery? What frequency of intense stimulus is optimal? What recovery time is required before another quality workout can be done for positive results? How can you optimize your strength training for your hormone status and vice versa? 35:35 My 28 Day total body or split test strength test By day 7, I was already off schedule. Hit with a busy week, unable to get in the workout even at home. What happened is, what do I do, pick right back up, get back on schedule by leaving that day out, double up the next day, which I didn't have time to do either, delay things a day and not have full recovery before next week? What I decided to do is combine the missed day and the next day's workouts, since I didn't have time to shift into the weekend my entire schedule. Then, that also didn't happen. It's been really hectic around here. So, on this, day 10, I've missed now day 7, 8, and 9. Essentially I'll be doing a full body routine to “catch up.” That's a term no coach or worthy trainer wants ever to hear. Catch Up or Thrown Under? You can't “catch up.” In attempting to catch up, you get behind. A decision easily becomes irrational for our brains that don't like to have incomplete parts to a whole. Decisions don't stem from what's best for my body if I do all the parts today, but what was best for the schedule. That's not an ideal way to make decisions for fitness or health. I point this out to illustrate how easy it is to get off track with split routine – a problem I've never incurred doing a total body strength training program for 39 years. To recap, total body or split routine strength training in menopause: SPLIT Routine Pros Volume of exercise per muscle group Increased muscle protein stimulus more times per week (if expanded workouts planned) Traditionally allows more rest between training same muscle groups*(not actually true compared to Flipping50 programming also featuring 72 hours) Cons Increases the weekly frequency of strength training (at least 4 sessions) Not greater for strength and slightly more hypertrophy in trained young men Increased overall exercise time commitment weekly Less flexibility in schedule FULL/TOTAL BODY Pros Less exercise time weekly (the biggest objection to exercise for 4 decades of fitness) More metabolism boost per workout Convenient schedule adjustments Shortened, condensed workouts for consistency still work Cons ? Listener I'd like to hear from you. What's your answer to this question? What if any disadvantages are there to doing a full body strength routine that hits a sweet spot for women in menopause with a frequency of twice a week? ONE POST PUB UPDATE: In at least one study, comparison of Total body and split routine (in college age men), showed no significant difference. This research is not very applicable nor is it easy to know based on the protocol differences between other studies. It is important to note: college-age men are nearly at the peak of their muscle. It may be true that minimal stimulus will help them. A bigger difference would have been found no resistance training compared to resistance training male college age subjects but within protocols, probably not. They are already in their muscle prime! Start Strength Now: (a total body, 2x a week strength program based 100% on research protocols for women in menopause) My Tedx: Everything Women in Menopause May Be a Lie https://www.flippingfifty.com/TEDx References: Calder AW, Chilibeck PD, Webber CE, Sale DG. Comparison of whole and split weight training routines in young women. Can J Appl Physiol 19: 185–199, 1994. Schoenfeld BJ, Ratamess NA, Peterson MD, et al. Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men. J Strength Cond Res 28: 2909–2918, 2014. Schoenfeld BJ, Ratamess NA, Peterson MD, Contreras B, Sonmez GT. Influence of resistance training frequency on muscular adaptations in well-trained men. J Strength Cond Res 29: 1821–1829, 2015. Wernbom M, Augustsson J, Thomeé R. The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans. Sports Med. 2007;37(3):225-64. doi: 10.2165/00007256-200737030-00004. PMID: 17326698.

Episode 1: Female Exercise Performance and Reproductive Physiology!

ExPhysCast

Play Episode Listen Later May 17, 2021 87:31

In our first ever episode, we dive into the science behind the effects of hormonal contraceptive use on female exercise and athletic performance. Jamie shares some unique clinical insights from her own research. Featuring guest Jackie Rickson (Day), PhD. NEACSM registration link: https://members.acsm.org/ACSM/Events/Event_Display.aspx?EventKey=NE2021S NSCA Conference info: https://www.nsca.com/nscaconference/ Witkowski Lab at Smith College: http://www.science.smith.edu/witkowskilab/ Facebook page: https://tinyurl.com/SmithVascularFunctionLab Jackie's Instagram: https://instagram.com/dr_jackieday?igshid=1ni6ttikt81b2 All content provided in ExPhysCast is to be considered as educational and speculation. Nothing discussed in ExPhysCast should be considered medical advice. If you have any medical questions, please speak to your primary care provider. Papers discussed: Dalgaard LB, Jorgensen EB, Oxfeldt M, Dalgaard EB, Johanson FT, Karlsson M, Ringgard S, Hansen M. Influence of second generation oral contraceptive use on adaptations to resistance training in young untrained women. J Strength Cond Res XX9X): 000-000, 2020. Myllyaho, MM, Ihalainen, JK, Hackney, AC, Valtonen, M, Nummela, A, Vaara, E, Häkkinen, K, Kyröläinen, H, and Taipale, RS. Hormonal contraceptive use does not affect strength, endurance, or body composition adaptations to combined strength and endurance training in women. J Strength Cond Res 35(2): 449–457, 2021. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/luke-pelton/support

phd influence female ac mm papers rs physiology jk hormonal reproductive smith college hackney exercise performance kyr j strength cond res vaara

Como aumentar seu desempenho no treino de forma natural

natural forma aumentar epub guimar artigo desempenho treino jsc j strength cond res

Play Episode Listen Later May 4, 2021 9:36

O método é cientificamente comprovado, sem drogas e sem supementos. Artigo citado:Alves RR, Viana RB, Silva MH, Guimarães TC, Vieira CA, Santos DAT, Gentil P. Postactivation Potentiation Improves Performance in a Resistance Training Session in Trained Men. J Strength Cond Res. 2019 Sep 25. doi: 10.1519/JSC.0000000000003367.[Epub ahead of print]

13: Developing the 11+ Dance with Karen Sudds

SciDance

Play Episode Listen Later May 3, 2021 79:44

Karen Sudds discusses her work into developing the 11+ Dance in a recreational setting. We look at her process, methods, and research findings in terms of physical improvements in her dancers. Karen also discusses the potential psychological aspects of this work, as well as anecdotal observations in the dancers technique and performance enhancement, and challenges and highlights of the study. We also chat about future developments of the 11+ Dance. 11+ Dance and injury prevention with Nico Kolokythas - Apple Podcasts: https://podcasts.apple.com/gb/podcast/scidance/id1515498508?i=1000498763394 Spotify: https://open.spotify.com/episode/7gbTlboSbHqlNl2sNV5Gyb?si=yaBTx5F1T7ymgpymMiTcQw Resources - Caine D, Goodwin BJ, Caine CG, Bergeron G. Epidemiological Review of Injury in Pre-Professional Ballet Dancers. J Danc Med Sci. 2015;19(4):140-148. doi:10.12678/1089-313x.19.4.140 Liederbach M, Richardson M, Rodriguez M, Comgagno J, Dilgen FE, Rose DJ. Jump exposures in the dance training environment: a measure of ergonomic demand. J Athl Train. 2006;41:S85. Allen N, Nevill A, Brooks J, Koutedakis Y, Wyon M. Ballet Injuries: Injury Incidence and Severity Over 1 Year. J Orthop Sport Phys Ther. 2012;42(9):781-A1. doi:10.2519/jospt.2012.3893 Myer GD, Ford KR, Palumbo JP, Hewett TE. Neuromuscular Training Improves Performance and Lower-Extremity Biomechanics in Female Athletes. J Strength Cond Res. 2005;19(1):51-60. Ward RE. Biomechanical perspectives on classical ballet technique and implications for teaching practice. 2012. Kolokythas N. Injuries and adolescent ballet dancers: Current evidence, epidemiology, and intervention. 2019. https://wlv.openrepository.com/handle/2436/623721. Sadigursky D, Braid JA, De Lira DNL, Machado BAB, Carneiro RJF, Colavolpe PO. The FIFA 11+ injury prevention program for soccer players: A systematic review. BMC Sports Sci Med Rehabil. 2017;9(1):1-8. doi:10.1186/s13102-017-0083-z Find Karen here - Email: karensudds@gmail.com Instagram: @karensudds Twitter: @suddskaren Studio: www.crossingsdance.com Contact: jasminefmcook@icloud.com Instagram: @scidancepodcast Cover art by Jill North. Original image by Young Images Photography. Intro sound by William Cook.

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Aeróbios antes ou depois da musculação?

women antes depois bios endurance training artigos muscula j strength cond res

Play Episode Listen Later Apr 17, 2021 11:22

O que é melhor fazer aeróbio antes ou depois da musculaçao? Artigos citados:Eklund D, Schumann M, Kraemer WJ, Izquierdo M, Taipale RS, Häkkinen K. Acute Endocrine and Force Responses and Long-Term Adaptations to Same-Session Combined Strength and Endurance Training in Women. J Strength Cond Res. 2016 Jan;30(1):164-75.Wilson JM, Marin PJ, Rhea MR, Wilson SM, Loenneke […]

#124 - Qual a dose mínima de exercício para manter força e resistência?

qual resist dose quantas manter nima exerc j strength cond res

Play Episode Listen Later Mar 18, 2021 4:48

Quantas vezes por semana treinar para manter adaptações conquistadas? @fabiodominski Fonte: Spiering BA, Mujika I, Sharp MA, Foulis SA. Maintaining Physical Performance: The Minimal Dose of Exercise Needed to Preserve Endurance and Strength Over Time. J Strength Cond Res. 2021 Feb 24. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/fabio-dominski/support

#123 - Parei de treinar, em quanto tempo posso perder o que ganhei?

RawTraining - Mastering Real Strength

Play Episode Listen Later Mar 16, 2021 6:33

@fabiodominski Fonte: Hwang PS, Andre TL, McKinley-Barnard SK, Morales Marroquín FE, Gann JJ, Song JJ, Willoughby DS. Resistance Training-Induced Elevations in Muscular Strength in Trained Men Are Maintained After 2 Weeks of Detraining and Not Differentially Affected by Whey Protein Supplementation. J Strength Cond Res. 2017 Apr;31(4):869-881. doi: 10.1519/JSC.0000000000001807. PMID: 28328712. Lovell DI, Cuneo R, Gass GC. The effect of strength training and short-term detraining on maximum force and the rate of force development of older men. Eur J Appl Physiol. 2010 Jun;109(3):429-35. doi: 10.1007/s00421-010-1375-0. Epub 2010 Feb 7. PMID: 20140683. Sousa, A. C., Neiva, H. P., Izquierdo, M., Cadore, E. L., Alves, A. R., & Marinho, D. A. (2019). Concurrent training and detraining: brief review on the effect of exercise intensities. International journal of sports medicine, 40(12), 747-755. Bosquet, L., Berryman, N., Dupuy, O., Mekary, S., Arvisais, D., Bherer, L., & Mujika, I. (2013). Effect of training cessation on muscular performance: A meta‐analysis. Scandinavian journal of medicine & science in sports, 23(3), e140-e149. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/fabio-dominski/support

L'allenamento a basso carico per l'ipertrofia funziona in laboratorio. Funzionerà anche in palestra?

Play Episode Listen Later Mar 8, 2021 12:01

Man mano che le prove aumentano, diventa sempre più chiaro che l'ipertrofia può effettivamente verificarsi con l'utilizzo dicarichi pesanti, moderati, leggeri e persino molto leggeri (come confermato dalla più recente meta-analisi su questo argomento). I riferimenti agli studi citati in questo podcast sono: 1. Schoenfeld, B.J., et al., Strength and hypertrophy adaptations between low- versus high-load resistance training: A systematic review and meta-analysis.J Strength Cond Res, 2017. 2. Ogasawara, R., et al., Low-load bench press training to fatigue results in muscle hypertrophy similar to high-load bench press training. International Journal of Clinical Medicine, 2013. 4: p. 114. 3. Pinto, R., et al., Relationship between workload and neuromuscular activity in the bench press exercise. Medicina Sportiva, 2013. 17(1): p. 1-6. 4. Vigotsky, A.D., et al., Effects of load on good morning kinematics and EMG activity. PeerJ, 2015. 3. 5. Burd, N.A., et al., Bigger weights may not beget bigger muscles: evidence from acute muscle protein synthetic responses after resistance exercise. Appl Physiol Nutr Metab, 2012. 37(3): p. 551-4. 6. Perlmutter, J.H., et al., Total Repetitions Per Set Effects Repetitions in Reserve-based Rating of Perceived Exertion Accuracy: 3648 Board #95 June 3 8: 00 AM – 9: 30 AM. Medicine & Science in Sports & Exercise, 2017. 49(5S): p. 1043. 7. Helms, E.R., et al., Recommendations for natural bodybuilding contest preparation: resistance and cardiovascular training. Journal of Sports Medicine and Physical Fitness, 2015. 55(3): p. 164-78.

Mythos: (tiefe) Kniebeugen sind schlecht für die Knie

LindaMorgi Podcast

Play Episode Listen Later Feb 25, 2021 14:27

Überholte Mythen - wo wir allgemein verbreitetes Wissen kritisch hinterfragen und der Wahrheit auf den Grund gehen. Heute: sind Kniebeugen schlecht für die Knie? Woher kommt dieser Mythos? Er beginnt in den 50-er Jahren. Wir überprüfen ob die Kniebeuge (Squats) schädlich sind für: Die Bänder des Knies. Ob Kniewinkel (sprich Squattiefe) eine Rolle spielen und erklären warum es Zeit ist, diesen Mythos aus der Welt zu schaffen. ___ Der Linda Morgi Podcast zu Training, Mentalem, Ernährung, Schmerzbehebung und gesundem Leben erscheint jeden Donnerstag überall da, wo du deine Podcasts hörst. Mehr Infos: www.lindamorgi.com Quellen: Ursprüngliche Mythen: Todd T. Karl klein and the squat. Historical Opinion. NSCA Journal. June-July 1984: 26-67. Underwood J. The knee is not for bending. Sports Illustrated. 16: 50, 1962. Neue Studien: Myers E. Effect of selected exercise variables on ligament stability and flexibility of the knee. HENNING, C. E., M. A. LYNCH, and K. R. GLICK, Jr. An in vivo strain gage study of elongation of the anterior cruciate ligament. Am. J. Sports Med. 13:22-26, 1985. Steiner M, Grana W, Chilag K, and Schelberg-Karnes E. The effect of exercise on anterior-posterior knee laxity. Am J Sports Med 14: 24–29, 1986. Hartmann, Hagen, Klaus Wirth, and Markus Klusemann. “Analysis of the Load on the Knee Joint and Vertebral Column with Changes in Squatting Depth and Weight Load.” Sports Medicine 43.10 (2013): 993-1008. Escamilla RF. Knee biomechanics of the dynamic squat exercise. Med Sci Sports Exerc 33: 127–141, 2001. Schoenfeld BJ. Squatting kinematics and kinetics and their application to exercise performance. J Strength Cond Res 24: 3497–3506, 2010

Ginger and Muscle Pain?

The PainExam podcast

Play Episode Listen Later Feb 25, 2021 17:25

Ginger and Muscle Pain? Dr. Rosenblum Discusses the Effects of Ginger on Muscle Pain and Updates on the Upcoming Ultrasound Training Workshops: Ultrasound Training Event Schedule- February 28, 2021- Ultrasound Guided Pain Procedures in the Pain Office https://painexam.com/events/ultrasound-guided-interventional-pain-and-regional-anesthesia-virtual-training/ March 14, 2021- Ultrasound Guided Regional Anesthesia for Anesthesiologists https://painexam.com/events/march-14-2020-anesthesiology-ultrasound-course-regional-anesthesia-acute-pain/ April 18, 2021- Live Ultrasound Training in NYC for Pain and Regional Anesthesia https://painexam.com/events/in-person-live-ultrasound-training-april-18-nyc/ Podcast Resources: Köhne JL, Ormsbee MJ, McKune AJ. Supplementation Strategies to Reduce Muscle Damage and Improve Recovery Following Exercise in Females: A Systematic Review. Sports (Basel). 2016 Nov 11;4(4):51. doi: 10.3390/sports4040051. PMID: 29910299; PMCID: PMC5968901. Wilson PB. Ginger (Zingiber officinale) as an Analgesic and Ergogenic Aid in Sport: A Systemic Review. J Strength Cond Res. 2015 Oct;29(10):2980-95. doi: 10.1519/JSC.0000000000001098. PMID: 26200194. Black CD, Herring MP, Hurley DJ, O'Connor PJ. Ginger (Zingiber officinale) reduces muscle pain caused by eccentric exercise. J Pain. 2010 Sep;11(9):894-903. doi: 10.1016/j.jpain.2009.12.013. Epub 2010 Apr 24. PMID: 20418184. Terry R, Posadzki P, Watson LK, Ernst E. The use of ginger (Zingiber officinale) for the treatment of pain: a systematic review of clinical trials. Pain Med. 2011 Dec;12(12):1808-18. doi: 10.1111/j.1526-4637.2011.01261.x. Epub 2011 Nov 4. PMID: 22054010. Henrotin Y, Clutterbuck AL, Allaway D, Lodwig EM, Harris P, Mathy-Hartert M, Shakibaei M, Mobasheri A. Biological actions of curcumin on articular chondrocytes. Osteoarthritis Cartilage. 2010 Feb;18(2):141-9. doi: 10.1016/j.joca.2009.10.002. Epub 2009 Oct 8. PMID: 19836480. Subscribe to PainExam! * indicates required Email Address *

Use esse implemento e tenha ótimos resultados em qualquer lugar! Artigo citado:Chen WH, Wu HJ, Lo SL, Chen H, Yang WW, Huang CF, Liu C. Eight-Week Battle Rope Training Improves Multiple Physical Fitness Dimensions and Shooting Accuracy in Collegiate Basketball Players. J Strength Cond Res. 2018 Oct;32(10):2715-2724.

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Unilateral vs bilateral: saiba qual exercício escolher

women qual saiba entenda exerc escolher artigo bilateral unilateral j strength cond res

Play Episode Listen Later Jan 30, 2021 7:35

Entenda quando e por que usar cada tipo de exercício Artigo citado: Botton CE, Radaelli R, Wilhelm EN, Rech A, Brown LE, Pinto RS. Neuromuscular Adaptations to Unilateral vs. Bilateral Strength Training in Women. J Strength Cond Res. 2016 Jul;30(7):1924-32.

Porque não gosto da cadeira extensora

exerc gosto artigo cadeira j strength cond res

Play Episode Listen Later Jan 12, 2021 9:55

Exercício extremamente popular, mas pode ser perigoso e inutil em muitos casos! Artigo sugerido:Signorile JF, Weber B, Roll B, Caruso JF, Lowen-Steyn I, Perry AC (1994) An electromyographical comparison of the squat and knee extension exercises. J Strength Cond Res 8 (3):178-183

#106 - Máquinas ou pesos livres na musculação?

Play Episode Listen Later Jan 7, 2021 5:40

Um quase mito na área da musculação é a questão de treinar com máquinas ou pesos livres. Uma pergunta comum dentro das salas de musculação é qual a melhor maneira de treinar, principalmente em relação aos iniciantes no programa de exercícios. @fabiodominski Fonte: Aerenhouts, D.; D’Hondt, E. Using Machines or Free Weights for Resistance Training in Novice Males? A Randomized Parallel Trial. Int. J. Environ. Res. Public Health 2020, 17, 7848. Schwanbeck, SR, Cornish, SM, Barss, T, and Chilibeck, PD. Effects of training with free weights versus machines on muscle mass, strength, free testosterone, and free cortisol levels. J Strength Cond Res 34(7): 1851–1859, 2020

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Exercícios hipopressivos, low pressure fitness, vacuum…

fitness pressure comparing cios vacuum systematic exerc artigos j strength cond res

Play Episode Listen Later Dec 29, 2020 8:58

Será que essas técnicas servem para algo? Artigos citados:Martuscello et al. (2013). Systematic review of core muscle activity during physical fitness exercises. J Strength Cond Res. 2013 Jun;27(6):1684-98.Shamsi et al. (2015). Comparing core stability and traditional trunk exercise on chronic low back pain patients using three functional lumbopelvic stability tests. Physiother Theory Pract. 2015 Feb;31(2):89-98. […]

#99 - Alto número de repetições em um músculo faz perder gordura localizada?

Play Episode Listen Later Dec 15, 2020 6:45

@fabiodominski Fonte: Kostek MA, Pescatello LS, Seip RL, Angelopoulos TJ, Clarkson PM, Gordon PM, Moyna NM, Visich PS, Zoeller RF, Thompson PD, Hoffman EP, Price TB. Subcutaneous fat alterations resulting from an upper-body resistance training program. Med Sci Sports Exerc. 2007 Jul;39(7):1177-85. Vispute SS, Smith JD, LeCheminant JD, Hurley KS. The effect of abdominal exercise on abdominal fat. J Strength Cond Res. 2011 Kordi R, Dehghani S, Noormohammadpour P, Rostami M, Mansournia MA. Effect of abdominal resistance exercise on abdominal subcutaneous fat of obese women: a randomized controlled trial using ultrasound imaging assessments. J Manipulative Physiol Ther. 2015 Mar-Apr;38(3):203-9. Katch, F. I., Clarkson, P. M., Kroll, W., McBride, T., & Wilcox, A. (1984). Effects of sit up exercise training on adipose cell size and adiposity. Research Quarterly for Exercise and Sport, 55(3), 242-247. Scotto di Palumbo A, Guerra E, Orlandi C, Bazzucchi I, Sacchetti M. Effect of combined resistance and endurance exercise training on regional fat loss. J Sports Med Phys Fitness. 2017 Jun;57(6):794-801.

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Variações de pegada na puxada

effects vemos artigo varia j strength cond res

Play Episode Listen Later Nov 3, 2020 7:55

Vemos pessoas usando diferentes variações de pegada durante a puxada. Será que isso faz alguma diferença? Artigo citado:Andersen V, Fimland MS, Wiik E, Skoglund A, Saeterbakken AH. Effects of grip width on muscle strength and activation in the lat pull-down. J Strength Cond Res. 2014 Apr;28(4):1135-42.

Episode #18 - Hormones and Doping

MUSASHI R&D SESSIONS

Play Episode Listen Later Oct 28, 2020 72:17

On Episode 18 of the Musashi R&D Sessions Podcast, Ross and Dhiren get scientific in this week's training and sport nutrition topic – Hormones and Doping. The guys cover the purpose and effects of some of the most prominent hormones, including testosterone, cortisol, insulin and glucagon, and outline how you can impact the levels of these hormones through nutrition and exercise. We also talk about the different forms of doping, HGH and diabetes. In sports news, the guys recount several grand final wins and UFC fights from the past weekend, and Lewis Hamilton breaking the record for most wins ion Formula 1. We also recap last week's sports picks, and predict the winners of several sports matchups over the coming two weeks. Reminder: the loser between Ross and Dhiren has to eat a dry scoop of a random Musashi powder. This episode we finish with a pair of listener questions warming up and stretching, and how long to rest between working muscle groups. The guys are unable to guess the origins of a mystery famous athlete quote pitched by Hal the Intern, and Dhiren applies the philosophy of Miyamoto Musashi to the topic using the quote: “Whenever we have become preoccupied with small details, we must suddenly change into a large spirit, interchanging large with small.” Remember to comment and leave a review and we'll get in touch to send you a free Musashi T-shirt! References: Kraemer WJ & Ratamess NA. Hormonal responses and adaptations to resistance exercise and training. Sports Med 2005;35:339-361. Goto K, et al. Prior endurance exercise attenuates growth hormone response to subsequent resistance exercise. Eur J Appl Physiol 2005;94:333-338. Uchida MC, et al. Hormonal responses to different resistance exercise schemes of similar total volume. J Strength Cond Res 2009;23:2003-2008. Albright A, et al. American College of Sports Medicine position stand. Exercise and type 2 diabetes. Med Sci Sports Exerc 2000;32:1345-1360. Colberg SR & Grieco CR. Exercise in the treatment and prevention of diabetes. Curr Sports Med Rep 2009;8:169-175. Tipton, et al. Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. Am J Physiol Endocrinol Metab 2001;281:E197. Fortnightly Picks: State of Origin Game 1 - Wed 4th Pakistan vs Zimbabwe - Sun 1st Uriah Hall vs Anderson Silva - Sun 1st Juventus vs Barcelona - Thu 29th Dodgers vs Rays Game 6 - Wed 28th Ross: QLD, Pakistan, Hall, Barcelona, Dodgers Dhiren: NSW, Zimbabwe, Silva, Juventus, Dodgers Timestamp: 0:01:49 – Intro to topic 0:02:47 – Hormonal vs nervous system 0:04:13 – Homeostasis 0:05:25 – Testosterone 0:07:30 – Anabolic and catabolic hormones 0:09:09 – Generational testosterone levels 0:11:54 – Ratio of testosterone to cortisol 0:15:06 – Testosterone in men and women 0:17:26 – Human Growth Hormone 0:20:27 – Glands 0:22:20 – Boosting the growth hormone 0:24:16 – Roid rage 0:26:01 – Alcohol and testosterone 0:27:33 – Insulin 0:30:17 – Glucagon 0:31:11 – Diabetes 0:32:03 – Keeping insulin sensitivity high 0:32:41 – Creating an insulin spike 0:33:53 – Balancing insulin levels 0:36:44 – Cortisol 0:39:43 – Type and duration of exercise 0:42:55 – Intense exercise to boost testosterone 0:44:10 – Doping and SARMs 0:47:13 – Erythropoietin and blood doping 0:49:41 – Training at high altitudes and altitude chambers 0:51:55 – Listener questions 0:56:30 – Sports news 1:03:38 – Sports picks 1:09:15 – Mystery quote 1:10:36 – Musashi quote

Peito é o músculo menos ativado no supino

Play Episode Listen Later Oct 26, 2020 6:56

Estudos mostram que supino não é um exercício apenas para peitoral. Na verdade, outros músculo podem até ser mais ativados! Artigos citados:Clemons & Aaron (1997). Effect of grip width on the myoelectric activity of the prime movers in the bench press. J Strength Cond Res. 11(2):82-87, 1997Shick et al. (2010). A Comparison of Muscle Activation […]

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Stiff no hack é tosco, ineficiente e perigoso

hack muscle existem stiff hamstring artigos perigoso tosco j strength cond res

Play Episode Listen Later Oct 26, 2020 5:11

Existem coisas que me fazem perder a fé na humanidade, e esse exercício é uma delas! Artigos citados:Ebben WP. Hamstring activation during lower body resistance training exercises. Int J Sports Physiol Perform. 2009 Mar;4(1):84-96.McAllister MJ, Hammond KG, Schilling BK, Ferreria LC, Reed JP, Weiss LW. Muscle activation during various hamstring exercises. J Strength Cond Res. […]

Supervisão faz muita diferença

uma muita diferen editora treinamento artigos hipertrofia supervis j strength cond res

Play Episode Listen Later Oct 24, 2020 8:11

Uma boa supervisão faz toda a diferença para os seus resultados! Artigos citados:Coutts AJ, Murphy AJ & Dascombe BJ. (2004). Effect of direct supervision of a strength coach on measures of muscular strength and power in young rugby league players. J Strength Cond Res 18, 316-323.Gentil P. (2011). Bases Científicas do Treinamento de Hipertrofia. Editora […]

Movimentos curtos prejudicam os resultados

impact resultados artigo movimentos treinar jsc j strength cond res

Play Episode Listen Later Oct 24, 2020 5:43

Treinar em grandes amplitudes é essencial para ter bons ganhos de força, massa muscular e perder gordura! Artigo citado:McMahon GE, Morse CI, Burden A, Winwood K, Onambélé GL. Impact of range of motion during ecologically valid resistance training protocols on muscle size, subcutaneous fat, and strength. J Strength Cond Res. 2014 Jan;28(1):245-55. doi: 10.1519/JSC.0b013e318297143a.

Sempre tome café da manhã

sempre tome manh artigos j strength cond res

Play Episode Listen Later Oct 24, 2020 6:04

Café da manhã é uma refeição essencial para seu desempenho e para os seus resultados. Artigos citgados:Bin Naharudin MN, Yusof A, Shaw H, Stockton M, Clayton DJ, James LJ. Breakfast Omission Reduces Subsequent Resistance Exercise Performance. J Strength Cond Res. 2019 Jul;33(7):1766-1772.Clayton DJ, Barutcu A, Machin C, Stensel DJ, James LJ. Effect of Breakfast Omission […]

Máquina vs pesos livres: que é melhor para você?

Play Episode Listen Later Oct 24, 2020 6:34

O que escolher para ganhar mais massa muscular: máquinas ou pesos livres? Artigo citado:Schwanbeck, SR, Cornish, SM, Barss, T, and Chilibeck, PD. Effects of training with free weights versus machines on muscle mass, strength, free testosterone, and free cortisol levels. J Strength Cond Res 34(7): 1851–1859, 2020

effects sr sm melhor pd livres quina cornish pesos artigo j strength cond res

Agachamento Guiado (Smith) – porque você deve evitar esse exercício

Diabetes Knowledge in Practice Podcast

Play Episode Listen Later Oct 24, 2020 6:17

Agachamento Smith recruta menos músculo e ainda tem maior risco de lesões que o movimento livre. Artigo citado:Schwanbeck S, Chilibeck PD, Binsted G. A comparison of free weight squat to Smith machine squat using electromyography. J Strength Cond Res. 2009 Dec;23(9):2588-91. doi: 10.1519/JSC.0b013e3181b1b181.

esse evitar deve exerc artigo guiado jsc j strength cond res

Como progresar más en el entrenamiento haciendo menos

Daily dose of training

Play Episode Listen Later Apr 6, 2020 7:28

En este vídeo hablaré acerca de lo que se conoce como el rango de esfuerzo percibido (RPE) y las repeticiones en reserva (RIR) así como su implementación y las ventajas que tiene utilizarlo en el entrenamiento. Referencias utilizadas, por si quieres profundizar en el tema: Pareja?Blanco, F., Rodríguez?Rosell, D., Sánchez?Medina, L., Sanchis?Moysi, J., Dorado, C., Mora?Custodio, R., ... & González?Badillo, J. J. (2017). Effects of velocity loss during resistance training on athletic performance, strength gains and muscle adaptations. Scandinavian journal of medicine & science in sports, 27(7), 724-735. Folland JP, Irish CS, Roberts JC, Tarr JE, Jones DA. Fatigue is not a necessary stimulus for strength gains during resistance training. Br J Sports Med. 2002;36(5):370--3. Helms, ER, Storey, A, Cross, MR, Browm, SR, Lenetsky, S, Ramsay, H, Dillen, C, and Zourdos, MC. RPE and velocity relationships for the back squat, bench press, and deadlift in powerlifters. J Strength Cond Res 31(2): 292–297, 2017 Helms, Eric R. MS; Cronin, John; Storey, Adam; Zourdos, Michael C. Application of the Repetitions in Reserve-Based Rating of Perceived Exertion Scale for Resistance Training. Strength & Conditioning Journal: August 2016 – Volume 38 – Issue 4 – p 42–49 Sánchez-Medina L, González-Badillo JJ. Velocity loss as an indicator of neuromuscular fatigue during resistance training. Med Sci Sports Exerc. 2011 Sep;43(9):1725-34. mi instagram donde subo infografias sobre entrenamiento que te pueden interesar: https://www.instagram.com/marcosperezmrv/?hl=es-la

Practical tactics to achieve lifestyle change

Play Episode Listen Later Mar 2, 2020 16:29

All guidelines advocate for lifestyle interventions in the management of diabetes, including exercise, healthy eating and weight normalisation. But how can we actually help patients achieve this? Join us this week for a discussion of practical tips to achieve a healthy lifestyle, with expert advice from Professor Naveed Sattar. References Davies MJ, et al. Diabetes Care. 2018; 41(12):2669-2701 Galaviz KI, et al. Diabetes Care. 2018; 41(7):1526-1534 Dutton GR, et al. Prog Cardiovasc Dis. 2015; 58(1):69-75 Lean M, et al. Lancet. 2018; 391(10120):541-551 Consentino F, et al. Eur Heart J. 2020; 41(2):255–323 Salas-Salvadó J, et al. Diabetes Care. 2011; 34(1):14-9 Huo R, et al. Eur J Clin Nutr. 2015; 69(11):1200-8 Sluik D, et al. Arch Intern Med. 2012; 172(17):1285-95 Hansen E, et al. J Strength Cond Res. 2012; 26(2):327-34 This independent educational activity is supported by an educational grant from Novo Nordisk A/S. The educational content has been developed by Liberum IME in conjunction with an independent steering committee; Novo Nordisk A/S has had no influence on the content of this education.

practical achieve tactics lancet lifestyle change diabetes care j strength cond res arch intern med

Episode 17 - Metabolic Stress

Bro Research Radio

Play Episode Listen Later Oct 12, 2019 72:30

In this Episode Ryan and Ben dive into both the mechanistic and applied research, as well as discuss the practical applications of using lower-load shorter-rest training. #ThePumpReferences related to this episode to check out:1. Agostinete RR, Rossi FE, Magalhaes AJ, et al. Immunometabolic Responses after Short and Moderate Rest Intervals to Strength Exercise with and without Similar Total Volume. Frontiers in physiology. 2016;7:444.2. Ahtiainen JP, Pakarinen A, Alen M, Kraemer WJ, Hakkinen K. Short vs. long rest period between the sets in hypertrophic resistance training: influence on muscle strength, size, and hormonal adaptations in trained men. J Strength Cond Res. 2005;19(3):572-582.3. de Souza TP, Jr., Fleck SJ, Simao R, et al. Comparison between constant and decreasing rest intervals: influence on maximal strength and hypertrophy. J Strength Cond Res. 2010;24(7):1843-1850.4. Drouin PJ, Kohoko ZIN, Mew OK, Lynn MJT, Fenuta AM, Tschakovsky ME. Fatigue-independent alterations in muscle activation and effort perception during forearm exercise: role of local oxygen delivery. Journal of applied physiology. 2019;127(1):111-121.5. Fink J, Kikuchi N, Nakazato K. Effects of rest intervals and training loads on metabolic stress and muscle hypertrophy. Clin Physiol Funct Imaging. 2018;38(2):261-268.6. Freitas MC, Cholewa J, Panissa V, et al. Short-Time beta-Alanine Supplementation on the Acute Strength Performance after High-Intensity Intermittent Exercise in Recreationally Trained Men. Sports (Basel). 2019;7(5).7. Goto M, Maeda C, Hirayama T, et al. Partial Range of Motion Exercise Is Effective for Facilitating Muscle Hypertrophy and Function Through Sustained Intramuscular Hypoxia in Young Trained Men. J Strength Cond Res. 2019;33(5):1286-1294.8. Grgic J, Lazinica B, Mikulic P, Krieger JW, Schoenfeld BJ. The effects of short versus long inter-set rest intervals in resistance training on measures of muscle hypertrophy: A systematic review. European journal of sport science. 2017;17(8):983-993.9. Haun CT, Mumford PW, Roberson PA, et al. Molecular, neuromuscular, and recovery responses to light versus heavy resistance exercise in young men. Physiol Rep. 2017;5(18).10. Haun CT, Vann CG, Mobley CB, et al. Pre-training Skeletal Muscle Fiber Size and Predominant Fiber Type Best Predict Hypertrophic Responses to 6 Weeks of Resistance Training in Previously Trained Young Men. Frontiers in physiology. 2019;10:297.11. Mitchell CJ, Churchward-Venne TA, Bellamy L, Parise G, Baker SK, Phillips SM. Muscular and systemic correlates of resistance training-induced muscle hypertrophy. PLoS One. 2013;8(10):e78636.12. Morton RW, Sonne MW, Farias Zuniga A, et al. Muscle fibre activation is unaffected by load and repetition duration when resistance exercise is performed to task failure. J Physiol. 2019;597(17):4601-4613.13. Rossi FE, Gerosa-Neto J, Zanchi NE, Cholewa JM, Lira FS. Impact of Short and Moderate Rest Intervals on the Acute Immunometabolic Response to Exhaustive Strength Exercise: Part I. J Strength Cond Res. 2016;30(6):1563-1569.14. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men. J Strength Cond Res. 2016;30(7):1805-1812.15. Villanueva MG, Lane CJ, Schroeder ET. Short rest interval lengths between sets optimally enhance body composition and performance with 8 weeks of strength resistance training in older men. European journal of applied physiology. 2015;115(2):295-308.

stress european impact journal effects comparison fatigue muscle frontiers molecular metabolic muscular resistance training plos one hypertrophy short time j strength cond res strength exercise

110 - Foam Rolling For Your Fitness

Better Daily Shortcast

Play Episode Listen Later Sep 15, 2019 24:01

Most people are familiar with foam rollers, but do they really help?Debates exist around whether we should foam roll before, after or even in place of certain workout routines.Increased blood flow, IT band pain, or even enhanced recovery are some of the claims... Are we giving this training tool too much credit?Let's talk through the research and caveats!—-Connect with Our TribeMore information: definingdadbod.com/innercircleReady to Start YOUR TRANSFORMATION? Apply for a free week: definingdadbod.com/trialJoin the Next Mastermind!definingdadbod.com/shop/hormonemastermindRecommended Rollerhttps://www.amazon.com/gp/product/B01BW2YYY2/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B01BW2YYY2&linkCode=as2&tag=definingdadbo-20&linkId=283b3c945a96d5f878816658f01e7abbResearch CitationsAcute effects of The Stick on strength, power, and flexibility. Mikesky AE, Bahamonde RE, Stanton K, Alvey T, Fitton T. J Strength Cond Res. 2002 Aug; 16(3):446-50An acute bout of self-myofascial release increases range of motion without a subsequent decrease in muscle activation or force. MacDonald GZ, Penney MD, Mullaley ME, Cuconato AL, Drake CD, Behm DG, Button DC. J Strength Cond Res. 2013 Mar; 27 (3) :812-21Specific and cross over effects of massage for muscle soreness: randomized controlled trial. Jay K, Sundstrup E, Søndergaard SD, Behm D, Brandt M, Særvoll CA, Jakobsen MD, Andersen LL. Int J Sports Phys Ther. 2014 Feb;9(1):82-91.Roller-Massager Application to the Hamstrings Increases Sit-and-Reach Range of Motion within Five to Ten Seconds Without Performance Impairments. Kathleen M. Sullivan, Dustin B.J. Silvey, Duane C. Button, David G. Behm. Int J Sports Phys Ther. 2013 Jun; 8(3): 228–236.Effects of Foam Rolling and Static Stretching on Flexibility and Acute Muscle Soreness. IJES Vol 6 (2013). Iss 4. Howe, E., Lininger, A., Schlegel, L., Harwell, A., Paulson, S., Braun, W., Sanders, J. Shippensburg University, Shippensburg, PA.Roller-massager application to the quadriceps and knee-joint range of motion and neuromuscular efficiency during a lunge. Bradbury-Squires DJ, Noftall JC, Sullivan KM, Behm DG, Power KE, Button DC. J Athl Train. 2015 Feb;50(2):133-40. doi: 10.4085/1062-6050-49.5.03. Epub 2014 Nov 21.The effect of Foam roller exercise and Nano particle in speeding of healing of sport injuries. Amany Waheed Ebrahim and Abeer Waheed Abd Elghany. J Am Sci 2013; 9(6): 450-458].Effect of foam rolling and static stretching on passive hip-flexion range of motion. Mohr AR, Long BC, Goad CL. J Sport Rehabil. 2014 Nov;23(4):296-9. Epub 2014 Jan 21.Roller massager improves range of motion of plantar flexor muscles without subsequent decreases in force parameters. Halperin I, Aboodarda SJ, Button DC, Andersen LL, Behm DG. Int J Sports Phys Ther. 2014 Feb;9(1):92-102.Become a supporter of this podcast: https://www.spreaker.com/podcast/faithful-fitness-by-better-daily--5150768/support.

110 - Foam Rolling For Your Fitness

Defining Dad Bod

Play Episode Listen Later Sep 15, 2019 24:01

Most people are familiar with foam rollers, but do they really help?Debates exist around whether we should foam roll before, after or even in place of certain workout routines.Increased blood flow, IT band pain, or even enhanced recovery are some of the claims... Are we giving this training tool too much credit?Let’s talk through the research and caveats!—-Connect with Our TribeMore information: definingdadbod.com/innercircleReady to Start YOUR TRANSFORMATION? Apply for a free week: definingdadbod.com/trialJoin the Next Mastermind!definingdadbod.com/shop/hormonemastermindRecommended Rollerhttps://www.amazon.com/gp/product/B01BW2YYY2/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B01BW2YYY2&linkCode=as2&tag=definingdadbo-20&linkId=283b3c945a96d5f878816658f01e7abbResearch CitationsAcute effects of The Stick on strength, power, and flexibility. Mikesky AE, Bahamonde RE, Stanton K, Alvey T, Fitton T. J Strength Cond Res. 2002 Aug; 16(3):446-50An acute bout of self-myofascial release increases range of motion without a subsequent decrease in muscle activation or force. MacDonald GZ, Penney MD, Mullaley ME, Cuconato AL, Drake CD, Behm DG, Button DC. J Strength Cond Res. 2013 Mar; 27 (3) :812-21Specific and cross over effects of massage for muscle soreness: randomized controlled trial. Jay K, Sundstrup E, Søndergaard SD, Behm D, Brandt M, Særvoll CA, Jakobsen MD, Andersen LL. Int J Sports Phys Ther. 2014 Feb;9(1):82-91.Roller-Massager Application to the Hamstrings Increases Sit-and-Reach Range of Motion within Five to Ten Seconds Without Performance Impairments. Kathleen M. Sullivan, Dustin B.J. Silvey, Duane C. Button, David G. Behm. Int J Sports Phys Ther. 2013 Jun; 8(3): 228–236.Effects of Foam Rolling and Static Stretching on Flexibility and Acute Muscle Soreness. IJES Vol 6 (2013). Iss 4. Howe, E., Lininger, A., Schlegel, L., Harwell, A., Paulson, S., Braun, W., Sanders, J. Shippensburg University, Shippensburg, PA.Roller-massager application to the quadriceps and knee-joint range of motion and neuromuscular efficiency during a lunge. Bradbury-Squires DJ, Noftall JC, Sullivan KM, Behm DG, Power KE, Button DC. J Athl Train. 2015 Feb;50(2):133-40. doi: 10.4085/1062-6050-49.5.03. Epub 2014 Nov 21.The effect of Foam roller exercise and Nano particle in speeding of healing of sport injuries. Amany Waheed Ebrahim and Abeer Waheed Abd Elghany. J Am Sci 2013; 9(6): 450-458].Effect of foam rolling and static stretching on passive hip-flexion range of motion. Mohr AR, Long BC, Goad CL. J Sport Rehabil. 2014 Nov;23(4):296-9. Epub 2014 Jan 21.Roller massager improves range of motion of plantar flexor muscles without subsequent decreases in force parameters. Halperin I, Aboodarda SJ, Button DC, Andersen LL, Behm DG. Int J Sports Phys Ther. 2014 Feb;9(1):92-102.

110 - Foam Rolling For Your Fitness

Defining Dad Bod

Play Episode Listen Later Sep 15, 2019 24:01

Most people are familiar with foam rollers, but do they really help?Debates exist around whether we should foam roll before, after or even in place of certain workout routines.Increased blood flow, IT band pain, or even enhanced recovery are some of the claims... Are we giving this training tool too much credit?Let’s talk through the research and caveats!—-Connect with Our TribeMore information: definingdadbod.com/innercircleReady to Start YOUR TRANSFORMATION? Apply for a free week: definingdadbod.com/trialJoin the Next Mastermind!definingdadbod.com/shop/hormonemastermindRecommended Rollerhttps://www.amazon.com/gp/product/B01BW2YYY2/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B01BW2YYY2&linkCode=as2&tag=definingdadbo-20&linkId=283b3c945a96d5f878816658f01e7abbResearch CitationsAcute effects of The Stick on strength, power, and flexibility. Mikesky AE, Bahamonde RE, Stanton K, Alvey T, Fitton T. J Strength Cond Res. 2002 Aug; 16(3):446-50An acute bout of self-myofascial release increases range of motion without a subsequent decrease in muscle activation or force. MacDonald GZ, Penney MD, Mullaley ME, Cuconato AL, Drake CD, Behm DG, Button DC. J Strength Cond Res. 2013 Mar; 27 (3) :812-21Specific and cross over effects of massage for muscle soreness: randomized controlled trial. Jay K, Sundstrup E, Søndergaard SD, Behm D, Brandt M, Særvoll CA, Jakobsen MD, Andersen LL. Int J Sports Phys Ther. 2014 Feb;9(1):82-91.Roller-Massager Application to the Hamstrings Increases Sit-and-Reach Range of Motion within Five to Ten Seconds Without Performance Impairments. Kathleen M. Sullivan, Dustin B.J. Silvey, Duane C. Button, David G. Behm. Int J Sports Phys Ther. 2013 Jun; 8(3): 228–236.Effects of Foam Rolling and Static Stretching on Flexibility and Acute Muscle Soreness. IJES Vol 6 (2013). Iss 4. Howe, E., Lininger, A., Schlegel, L., Harwell, A., Paulson, S., Braun, W., Sanders, J. Shippensburg University, Shippensburg, PA.Roller-massager application to the quadriceps and knee-joint range of motion and neuromuscular efficiency during a lunge. Bradbury-Squires DJ, Noftall JC, Sullivan KM, Behm DG, Power KE, Button DC. J Athl Train. 2015 Feb;50(2):133-40. doi: 10.4085/1062-6050-49.5.03. Epub 2014 Nov 21.The effect of Foam roller exercise and Nano particle in speeding of healing of sport injuries. Amany Waheed Ebrahim and Abeer Waheed Abd Elghany. J Am Sci 2013; 9(6): 450-458].Effect of foam rolling and static stretching on passive hip-flexion range of motion. Mohr AR, Long BC, Goad CL. J Sport Rehabil. 2014 Nov;23(4):296-9. Epub 2014 Jan 21.Roller massager improves range of motion of plantar flexor muscles without subsequent decreases in force parameters. Halperin I, Aboodarda SJ, Button DC, Andersen LL, Behm DG. Int J Sports Phys Ther. 2014 Feb;9(1):92-102.

CDF #35 - Fortalecimento e Performance

Corredores do Fundão

Play Episode Listen Later Aug 22, 2019 59:35

Mais uma conversa com o Bruno Uemura. Desta vez ele fala sobre o melhora de performance através do fortalecimento. Balsalobre-Fernández C, Santos-Concejero J, Grivas GV. Effects of Strength Training on Running Economy in Highly Trained Runners: A Systematic Review With Meta-Analysis of Controlled Trials. J Strength Cond Res. 2016; Aug;30(8):2361-8. Beattie K, Kenny IC, Lyons M, Carson BP. The Effect of Strength Training on Performance in Endurance Athletes Sports Med 2014; Jun;44(6):845-65. Blagrove RC, Howatson G, Hayes PR. Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review. Sports Med. 2018; May;48(5):1117-1149. Karp JR. Training characteristics of qualifiers for the U.S. Olympic Marathon Trials. Int J Sports Physiol Perform. 2007; Mar;2(1):72-92. Envie seu email pra gente: podcastcorredoresdofundao@gmail.com Siga-nos no instagram @podcastcorredoresfundao Apadrinhe o projeto Padrim: padrim.com.br/podcastcorredoresdofundao

training performance effects strength training desta envie olympic marathon trials padrim sports med running economy j strength cond res

The NEW RAGING FULL Brief Overview (Intraworkout Nutrition Basics)

Beast Fitness Radio's Podcast

Play Episode Listen Later May 24, 2019 18:56

Episode 248 is a brief overview and breakdown on the all new formula for ProjectAD's RAGING FULL! This is their intra workout carbohydrate and hydration blend that has some awesome new aspects to it! This is a brief overview which should help you guys understand why I am a huge fan of this new formula! There will be an extreme in depth breakdown in the future for those science nerds like me that LOVE the details! INTRAWORKOUT CARBOHYDRATE/AMINO ACID REFERENCES Bird SP, et al. Liquid carbohydrates/essential amino acid ingestion during a short-term bout of resistance exercise suppresses myofibrillar protein degradation. Metabolism. 2006 May;55(5):570-7. Bloom PC, et al. Effect of different post-exercise sugar diets on the rate of muscle glycogen synthesis. Med Sci Sports Exerc. 1987 Oct;19(5):491-6. Desbrow B, et al. Carbohydrate-electrolyte feedings and 1h time trial cycling performance. Int J Sport Nutr Exerc Metab. 2004 Oct;14(5):541-9. Erith S, et al. The effect of high carbohydrate meals with different glycemic indices on recovery of performance during prolonged Haff GG, et al. Carbohydrate supplementation and resistance training. J Strength Cond Res. 2003 Feb;17(1):187-96. Ivy JL, et al. Muscle glycogen synthesis after exercise: effect of time of carbohydrate ingestion. J Appl Physiol. 1988 Apr;64(4):1480-5. Jentjens RL, et al. Oxidation of combined ingestion of glucose and fructose during exercise. J Apply Physiol. 2004 Apr;96(4):1277-84. Jentjens RL, et al. Oxidation of exogenous glucose, sucrose and maltose during prolonged cycling exercise. J Apply Physiol. 2004 Apr;96(4):1285-91. Jentjens RL, Jeukendrup AE. High rates of exogenous carbohydrate oxidation from a mixture of glucose and fructose ingested during prolonged cycling exercise. Br J Nutr. 2005 Apr;93(4):485-92 Jeukendrup AE. Carbohydrate during exercise and performance. Nutrition. 2004 Jul-Aug;20(7-8):669-77. Keizer HA, et al. Influence of liquid and solid meals on muscle glycogen resynthesis, plasma fuel hormone response, and maximal physical working capacity. Int J Sports Med. 1987 Apr;8(2):99-104. https://www.ncbi.nlm.nih.gov/pubmed/25080121 https://www.jstage.jst.go.jp/article/fstr/21/3/21_499/_html Ferrando, A.A., et al., Oral branched-chain amino acids decrease whole-body proteolysis. JPEN. Journal of parenteral and enteral nutrition, 1995. 19(1): p. 47-54. http://www.ncbi.nlm.nih.gov/pubmed/7658600 Ruderman, N.B., et al., Regulation of alanine formation and release in rat muscle in vivo: effect of starvation and diabetes. The American journal of physiology, 1977. 233(2): p. E109-14. http://www.ncbi.nlm.nih.gov/pubmed/888947 Shimomura, Y., et al., Exercise promotes BCAA catabolism: effects of BCAA supplementation on skeletal muscle during exercise. The Journal of nutrition, 2004. 134(6 Suppl): p. 1583S-1587S. http://www.ncbi.nlm.nih.gov/pubmed/15173434 Fujii, H., et al., Branched-chain alpha-keto acid dehydrogenase kinase content in rat skeletal muscle is decreased by endurance training. Biochemistry and molecular biology international, 1998. 44(6): p. 1211-6. http://www.ncbi.nlm.nih.gov/pubmed/9623776 Lamont, L.S., et al., Comparison of leucine kinetics in endurance-trained and sedentary humans. Journal of applied physiology, 1999. 86(1): p. 320-5. http://www.ncbi.nlm.nih.gov/pubmed/9887146 Wagenmakers, A.J., et al., Carbohydrate supplementation, glycogen depletion, and amino acid metabolism during exercise. The American journal of physiology, 1991. 260(6 Pt 1): p. E883-90. http://www.ncbi.nlm.nih.gov/pubmed/2058665 Louard, R.J., et al., Effect of infused branched-chain amino acids on muscle and whole-body amino acid metabolism in man. Clinical science, 1990. 79(5): p. 457-66. http://www.ncbi.nlm.nih.gov/pubmed/2174312 Gualano, A.B., et al., Branched-chain amino acids supplementation enhances exercise capacity and lipid oxidation during endurance exercise after muscle glycogen depletion. The Journal of sports medicine and physical fitness, 2011. 51(1): p. 82-8. http://www.ncbi.nlm.nih.gov/pubmed/21297567 Shimomura, Y., et al., Branched-chain amino acid supplementation before squat exercise and delayed-onset muscle soreness. International journal of sport nutrition and exercise metabolism, 2010. 20(3): p. 236-44. http://www.ncbi.nlm.nih.gov/pubmed/20601741 Coombes, J.S. and L.R. McNaughton, Effects of branched-chain amino acid supplementation on serum creatine kinase and lactate dehydrogenase after prolonged exercise. The Journal of sports medicine and physical fitness, 2000. 40(3): p. 240-6. http://www.ncbi.nlm.nih.gov/pubmed/11125767 Bolster, D.R., et al., Regulation of protein synthesis associated with skeletal muscle hypertrophy by insulin-, amino acid- and exercise-induced signalling. The Proceedings of the Nutrition Society, 2004. 63(2): p. 351-6. http://www.ncbi.nlm.nih.gov/pubmed/15294054 Atherton, P.J., et al., Distinct anabolic signalling responses to amino acids in C2C12 skeletal muscle cells. Amino acids, 2010. 38(5): p. 1533-9. http://www.ncbi.nlm.nih.gov/pubmed/19882215 Kimball, S.R. and L.S. Jefferson, Signaling pathways and molecular mechanisms through which branched-chain amino acids mediate translational control of protein synthesis. The Journal of nutrition, 2006. 136(1 Suppl): p. 227S-31S. http://www.ncbi.nlm.nih.gov/pubmed/16365087 Gran, P. and D. Cameron-Smith, The actions of exogenous leucine on mTOR signalling and amino acid transporters in human myotubes. BMC physiology, 2011. 11: p. 10. http://www.ncbi.nlm.nih.gov/pubmed/21702994 Greiwe, J.S., et al., Leucine and insulin activate p70 S6 kinase through different pathways in human skeletal muscle. American journal of physiology. Endocrinology and metabolism, 2001. 281(3): p. E466-71. http://www.ncbi.nlm.nih.gov/pubmed/11500301 Atherton, P.J., et al., Muscle full effect after oral protein: time-dependent concordance and discordance between human muscle protein synthesis and mTORC1 signaling. The American journal of clinical nutrition, 2010. 92(5): p. 1080-8. http://www.ncbi.nlm.nih.gov/pubmed/20844073 Matthews, D.E., Observations of branched-chain amino acid administration in humans. The Journal of nutrition, 2005. 135(6 Suppl): p. 1580S-4S. http://www.ncbi.nlm.nih.gov/pubmed/15930473 Paddon-Jones, D., et al., Amino acid ingestion improves muscle protein synthesis in the young and elderly. American journal of physiology. Endocrinology and metabolism, 2004. 286(3): p. E321-8. http://www.ncbi.nlm.nih.gov/pubmed/14583440 Wolfe, R.R., Effects of amino acid intake on anabolic processes. Canadian journal of applied physiology = Revue canadienne de physiologie appliquee, 2001. 26 Suppl: p. S220-7. http://www.ncbi.nlm.nih.gov/pubmed/11897897 Floyd, J.C., Jr., et al., Evidence That Insulin Release Is the Mechanism for Experimentally Induced Leucine Hypoglycemia in Man. J Clin Invest, 1963. 42: p. 1714-9. http://www.ncbi.nlm.nih.gov/pubmed/14083162 Chow, L.S., et al., Mechanism of insulin’s anabolic effect on muscle: measurements of muscle protein synthesis and breakdown using aminoacyl-tRNA and other surrogate measures. Am J Physiol Endocrinol Metab, 2006. 291(4): p. E729-36. http://www.ncbi.nlm.nih.gov/pubmed/16705065 Shimomura, Y., et al., Nutraceutical effects of branched-chain amino acids on skeletal muscle. The Journal of nutrition, 2006. 136(2): p. 529S-532S. http://www.ncbi.nlm.nih.gov/pubmed/16424141 •••SUPPORT OUR SPONSOR••• (COACHING) Alex - www.theprepcoach.com (FREE OPEN FORUM w/ EXCLUSIVE VIDEOS) http://www.theprepcoachforum.com (SUPPLEMENTS) www.projectad.me___use discount code “BFR25” to save off your order! www.maresearchchems.com___use discount code “alex15” to save off your order! www.masupps.com___use discount code “alex20” to save off your order! (INJECTABLE L-CARNITINE) www.synthetek.com___use discount code “alexkikel” to save off your order! (BULK SUPPLEMENTS) www.truenutrition.com___use discount code “AXK5” to save off your order! •••FIND THE EPISODES••• ITUNES:https://itunes.apple.com/us/podcast/beastfitness-radios-podcast/id1065532968 LIBSYN:http://beastfitnessradio.libsyn.com VIMEO: www.vimeo.com/theprepcoach YOUTUBE: https://www.youtube.com/c/ThePrepCoach •••PREP COACH APPAREL••• https://teespring.com/stores/the-prep-coach-apparel

Correcting movement problems

The Gait Guys Podcast

Play Episode Listen Later May 19, 2019 56:48

Correcting movement problems : the power of opening a neurological window to change the brain's cortical representation Links to find the podcast: Look for us on iTunes, Google Play, Podbean, PlayerFM and more. Just Google "the gait guys podcast". Our Websites: www.thegaitguys.com Find Exclusive content at: https://www.patreon.com/thegaitguys doctorallen.co summitchiroandrehab.com shawnallen.net Our website is all you need to remember. Everything you want, need and wish for is right there on the site. Interested in our stuff ? Want to buy some of our lectures or our National Shoe Fit program? Click here (thegaitguys.com or thegaitguys.tumblr.com) and you will come to our websites. In the tabs, you will find tabs for STORE, SEMINARS, BOOK etc. We also lecture every 3rd Wednesday of the month on onlineCE.com. We have an extensive catalogued library of our courses there, you can take them any time for a nominal fee (~$20). Our podcast is on iTunes and just about every other podcast harbor site, just google "the gait guys podcast", you will find us. Where to find us, the podcast Links: iTunes page: https://itunes.apple.com/us/podcast/the-gait-guys-podcast/id559864138?mt=2 Google Play: https://play.google.com/music/m/Icdfyphojzy3drj2tsxaxuadiue?t=The_Gait_Guys_Podcast Direct download URL: Permalink URL: Libsyn Directory URL: Show notes: Hop strength https://www.ncbi.nlm.nih.gov/pubmed/30844991 J Strength Cond Res. 2019 May;33(5):1201-1207. doi: 10.1519/JSC.0000000000003102. Reactive Strength Index and Knee Extension Strength Characteristics Are Predictive of Single-Leg Hop Performance After Anterior Cruciate Ligament Reconstruction.Birchmeier T1, Lisee C1, Geers B2, Kuenze C https://www.ncbi.nlm.nih.gov/pubmed/28605231 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6110230/pdf/jpts-30-1069.pdf ** Our PODcast disclaimer: This podcast is for general informational purposes only. It does not constitute the practice of medicine, nursing, rehab, treatment, therapy recommendations or anything of the sort. This podcast should not replace proper medical advise that should only be attained through proper medical channels that would entail a full medical and/or biomechanical physical examination and/or appropriate diagnostic testing. No doctor-patient relationship is formed by listening to this podcast or any information gleaned from our writings or social media work. The use of this information and the materials linked to the podcast is taken at the users own risk. This podcast and the content shared is not intended to replace or be a substitute for appropriate professional medical advise diagnosis or treatment. Users should not disregard or delay obtaining medical advice for any condition they have and should seek the advice and assistance from their providers for any such conditions.

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Rhodiola for Energy and Endurance! - SPARTAN HEALTH ep 012

The Hard Way w/ Joe De Sena

Play Episode Listen Later Feb 3, 2019 2:41

We’ve talked about a class of herb called adaptogens in an earlier episode of Spartan Health. Rhodiola is an adaptogen that can provide many health benefits and provide energy, endurance, and recovery support during your next Spartan Race. Rhodiola is a well-researched herb used for centuries in Asia, Russia and arctic regions of Europe. WHAT WE COVER a. First if all, what is it? In a nutshell, it’s a wonderful herb that can help your body recover from stress and fight fatigue. Further, it can support the body as you condition to different environmental stressors like high altitude. b. But, let me give you a bit of its history ‘cause it really is fascinating: Rhodiola is an herb native to China, Russia (and a particular region in Russia, Siberia) and Mongolia. It has been used in Russian folklore medicine for centuries and caught the interest of Russian scientists in roughly the 1950’s. They heard of its health and vitality promoting properties and began conducting research to get a better understanding of its clinical properties and application. They were so impressed with what they found they started giving it to Russian cosmonauts (in their space program) and their Olympic athletes. They felt the cosmonauts recovered more quickly from space induced ill-effects and that it supported their Olympic athletes in terms of endurance. c. Rhodiola is one of the most well-researched Adaptogens (they’ll be more on adaptogens in another podcast so stay tuned); it’s generally regarded as a safe, non-toxic, herb. But, before taking any herbal supplements of any kind check with your health provider in case you have specific medical needs that might affect your use of this herb or any others for that matter. d. To recap, Rhodiola can help enhance stamina, exercise recovery and help the body adjust to stress-related conditions (such as high altitude or even jet lag when changing time zones). e. Several ways it can be used - In Siberia, it’s often taken as shot of rhodiola infused vodka! I am NOT suggesting that and I want to be quite clear but I am highlighting the importance and health application of this wonderful, time-honored herb. It can be consumed as an herbal tea / aka tisane, in capsule form, or as a powder in a healthy smoothie or beverage. f. So the next time you’re looking for something to provide natural and healthy support as you push your body and mind to prep for the next race. Check out Rhodiola! KEY TERMS & IDEAS: Rhodiola: native to arctic regions of Europe, Asia, and Russia Supports a healthy stress response, endurance, and recovery from environmental extremes - jet lag and high altitude Historical use by Russian cosmonauts and olympic athletes A well-researched herb with a fascinating history LINKS & RESOURCES: Follow Nada on LInkedin https://www.linkedin.com/in/nada-milosavljevic-35b502b9/ Sage Tonic www.sagetonic.com Sage Tonic on Instagram https://www.instagram.com/sagetonic/ “Adaptogens exert a stress-protective effect by modulation of expression of molecular chaperones” Phytomedicine. 2009 Jun;16(6-7):617-22. https://www.ncbi.nlm.nih.gov/pubmed/19188053 “The effects of an acute dose of Rhodiola rosea on endurance exercise performance”J Strength Cond Res 2013 Mar;27(3):839-47. https://www.ncbi.nlm.nih.gov/pubmed/23443221 “Acute Rhodiola rosea intake can improve endurance exercise performance” Int J Sport Nutr Exer Metab 2004 Jun;14(3):298-307. https://www.ncbi.nlm.nih.gov/pubmed/15256690 SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Producer: Marion Abrams, Madmotion, llc. Writer and Host: Nada Milosavljevic MD, JD © 2018 Spartan

219. Stiffness

HilandoFino Daily

Play Episode Listen Later Dec 13, 2018 12:04

¿Qué es el stiffness? Podríamos definirlo como la capacidad que tienen nuestros músculos y tendones para oponerse al estiramiento o a la elongación. El stiffness será una capacidad que viene condicionada por los tendones, músculos y tejido conectivo que envuelve al músculo y da cohesión a todo ese sistema junto con las cápsulas articulares. Más stiffness conlleva más rigidez muscular y más estabilidad de las articulaciones. Ejemplo: Más stiffness: muelle muy rígido Menos stiffness: muelle muy laxo Otro ejemplo más ilustrativo (extraído de la página de Bret Contreras) es un balón más o menos hinchado. El balón hinchado tiene más stiffness que el deshinchado, por lo que al lanzarlo contra el suelo rebotará con mayor fuerza. Debemos distinguir entre: 1.- Rigidez activa: sería la oposición al estiramiento cuando estamos haciendo una acción, lo que nos proporcionaría mayor resorte en cada movimiento. Un deportista que tenga mayor stiffness podrá almacenar más energía elástica durante la fase de amortiguación y generar más fuerza concéntrica durante el despegue, incrementando la velocidad y altura de salto, en definitiva, mejorando su rendimiento deportivo (Brazier et al, 2017). Deportistas de mayor nivel presentan más rigidez que atletas de menor nivel. 2.- Rigidez pasiva: sería el tono excesivo en reposo, que nos llevaría a tener nuestros músculos en tensión sin estar haciendo actividad. En ocasiones es mejor estarse quieto que hacer algo mal. Es lo que sucede si estiramos antes de entrenar o incluso si estiramos de forma excesiva después. Entonces ¿Esa rigidez es buena o mala? Revisión de Brazier y colaboradores (2017) El grueso de la evidencia indica que los aumentos en la rigidez de las extremidades inferiores se asocian con un mayor rendimiento en tareas como saltar, saltar, lanzar, correr con resistencia, correr a toda velocidad y cambiar de dirección. Las relaciones con las lesiones son menos concluyentes porque se ha postulado que la rigidez excesiva e insuficiente de las extremidades aumenta el riesgo. Por lo tanto, el nivel "óptimo" de rigidez parece depender de la antropometría y las capacidades físicas del atleta, además de las demandas de actividades específicas del deporte. Las intervenciones de entrenamiento pueden mejorar positivamente la rigidez de las extremidades inferiores, incluidos el entrenamiento de fuerza isotónica, excéntrica e isotónica y los ejercicios pliométricos Conclusiones Estirar lo justo, o por lo menos no obsesionarse con estirar puesto que conseguiríamos articulaciones muy laxas. Buscar ganar el máximo de stiffness sin pérdida de movilidad para otros movimientos necesarios (sentadilla) Trabajo de fuerza es importante para mejorarla, además del trabajo de técnica (buscando reactividad) y de pliometría más avanzada. (con cabeza) Episodio 190: https://www.ivoox.com/29739832 Brazier J,Maloney S, Bishop C, Read PJ, Turner AN.Lower Extremity Stifness: considerations for testing, performance enhancement and Injury Risk. J Strength Cond Res. 2017 Nov 1. Mis sitios web y redes sociales -Web: https://www.hilandofino.net -Instagram: https://www.instagram.com/sebas_abril_faura -Facebook Hilandofino: https://www.facebook.com/entrenaconhilandofino/ -Facebook Triatlón y otras drogas: https://www.facebook.com/triatlonyotrasdrogas/ -Strava: https://www.strava.com/athletes/7261728

web trabajo podr mis debemos buscar strava revisi deportistas brazier stiffness rigidez bret contreras j strength cond res bishop c

219. Stiffness

HilandoFino Daily

Play Episode Listen Later Dec 13, 2018 12:05

¿Qué es el stiffness?Podríamos definirlo como la capacidad que tienen nuestros músculos y tendones para oponerse al estiramiento o a la elongación. El stiffness será una capacidad que viene condicionada por los tendones, músculos y tejido conectivo que envuelve al músculo y da cohesión a todo ese sistema junto con las cápsulas articulares. Más stiffness conlleva más rigidez muscular y más estabilidad de las articulaciones. Ejemplo: Más stiffness: muelle muy rígidoMenos stiffness: muelle muy laxoOtro ejemplo más ilustrativo (extraído de la página de Bret Contreras) es un balón más o menos hinchado. El balón hinchado tiene más stiffness que el deshinchado, por lo que al lanzarlo contra el suelo rebotará con mayor fuerza. Debemos distinguir entre: 1.- Rigidez activa: sería la oposición al estiramiento cuando estamos haciendo una acción, lo que nos proporcionaría mayor resorte en cada movimiento. Un deportista que tenga mayor stiffness podrá almacenar más energía elástica durante la fase de amortiguación y generar más fuerza concéntrica durante el despegue, incrementando la velocidad y altura de salto, en definitiva, mejorando su rendimiento deportivo (Brazier et al, 2017).Deportistas de mayor nivel presentan más rigidez que atletas de menor nivel. 2.- Rigidez pasiva: sería el tono excesivo en reposo, que nos llevaría a tener nuestros músculos en tensión sin estar haciendo actividad. En ocasiones es mejor estarse quieto que hacer algo mal. Es lo que sucede si estiramos antes de entrenar o incluso si estiramos de forma excesiva después. Entonces ¿Esa rigidez es buena o mala? Revisión de Brazier y colaboradores (2017)El grueso de la evidencia indica que los aumentos en la rigidez de las extremidades inferiores se asocian con un mayor rendimiento en tareas como saltar, saltar, lanzar, correr con resistencia, correr a toda velocidad y cambiar de dirección.Las relaciones con las lesiones son menos concluyentes porque se ha postulado que la rigidez excesiva e insuficiente de las extremidades aumenta el riesgo. Por lo tanto, el nivel "óptimo" de rigidez parece depender de la antropometría y las capacidades físicas del atleta, además de las demandas de actividades específicas del deporte. Las intervenciones de entrenamiento pueden mejorar positivamente la rigidez de las extremidades inferiores, incluidos el entrenamiento de fuerza isotónica, excéntrica e isotónica y los ejercicios pliométricosConclusionesEstirar lo justo, o por lo menos no obsesionarse con estirar puesto que conseguiríamos articulaciones muy laxas. Buscar ganar el máximo de stiffness sin pérdida de movilidad para otros movimientos necesarios (sentadilla) Trabajo de fuerza es importante para mejorarla, además del trabajo de técnica (buscando reactividad) y de pliometría más avanzada. (con cabeza) Episodio 190: https://www.ivoox.com/29739832Brazier J,Maloney S, Bishop C, Read PJ, Turner AN.Lower Extremity Stifness: considerations for testing, performance enhancement and Injury Risk. J Strength Cond Res. 2017 Nov 1.Mis sitios web y redes sociales-Web: https://www.hilandofino.net-Instagram: https://www.instagram.com/sebas_abril_faura-Facebook Hilandofino: https://www.facebook.com/entrenaconhilandofino/-Facebook Triatlón y otras drogas: https://www.facebook.com/triatlonyotrasdrogas/-Strava: https://www.strava.com/athletes/7261728

web trabajo podr mis debemos buscar strava revisi deportistas brazier stiffness rigidez bret contreras j strength cond res bishop c

219. Stiffness

HilandoFino Daily

Play Episode Listen Later Dec 13, 2018 12:05

¿Qué es el stiffness?Podríamos definirlo como la capacidad que tienen nuestros músculos y tendones para oponerse al estiramiento o a la elongación. El stiffness será una capacidad que viene condicionada por los tendones, músculos y tejido conectivo que envuelve al músculo y da cohesión a todo ese sistema junto con las cápsulas articulares. Más stiffness conlleva más rigidez muscular y más estabilidad de las articulaciones. Ejemplo: Más stiffness: muelle muy rígidoMenos stiffness: muelle muy laxoOtro ejemplo más ilustrativo (extraído de la página de Bret Contreras) es un balón más o menos hinchado. El balón hinchado tiene más stiffness que el deshinchado, por lo que al lanzarlo contra el suelo rebotará con mayor fuerza. Debemos distinguir entre: 1.- Rigidez activa: sería la oposición al estiramiento cuando estamos haciendo una acción, lo que nos proporcionaría mayor resorte en cada movimiento. Un deportista que tenga mayor stiffness podrá almacenar más energía elástica durante la fase de amortiguación y generar más fuerza concéntrica durante el despegue, incrementando la velocidad y altura de salto, en definitiva, mejorando su rendimiento deportivo (Brazier et al, 2017).Deportistas de mayor nivel presentan más rigidez que atletas de menor nivel. 2.- Rigidez pasiva: sería el tono excesivo en reposo, que nos llevaría a tener nuestros músculos en tensión sin estar haciendo actividad. En ocasiones es mejor estarse quieto que hacer algo mal. Es lo que sucede si estiramos antes de entrenar o incluso si estiramos de forma excesiva después. Entonces ¿Esa rigidez es buena o mala? Revisión de Brazier y colaboradores (2017)El grueso de la evidencia indica que los aumentos en la rigidez de las extremidades inferiores se asocian con un mayor rendimiento en tareas como saltar, saltar, lanzar, correr con resistencia, correr a toda velocidad y cambiar de dirección.Las relaciones con las lesiones son menos concluyentes porque se ha postulado que la rigidez excesiva e insuficiente de las extremidades aumenta el riesgo. Por lo tanto, el nivel "óptimo" de rigidez parece depender de la antropometría y las capacidades físicas del atleta, además de las demandas de actividades específicas del deporte. Las intervenciones de entrenamiento pueden mejorar positivamente la rigidez de las extremidades inferiores, incluidos el entrenamiento de fuerza isotónica, excéntrica e isotónica y los ejercicios pliométricosConclusionesEstirar lo justo, o por lo menos no obsesionarse con estirar puesto que conseguiríamos articulaciones muy laxas. Buscar ganar el máximo de stiffness sin pérdida de movilidad para otros movimientos necesarios (sentadilla) Trabajo de fuerza es importante para mejorarla, además del trabajo de técnica (buscando reactividad) y de pliometría más avanzada. (con cabeza) Episodio 190: https://www.ivoox.com/29739832Brazier J,Maloney S, Bishop C, Read PJ, Turner AN.Lower Extremity Stifness: considerations for testing, performance enhancement and Injury Risk. J Strength Cond Res. 2017 Nov 1.Mis sitios web y redes sociales-Web: https://www.hilandofino.net-Instagram: https://www.instagram.com/sebas_abril_faura-Facebook Hilandofino: https://www.facebook.com/entrenaconhilandofino/-Facebook Triatlón y otras drogas: https://www.facebook.com/triatlonyotrasdrogas/-Strava: https://www.strava.com/athletes/7261728

web trabajo podr mis debemos buscar strava revisi deportistas brazier stiffness rigidez bret contreras j strength cond res bishop c

Training VLOG (Audio) #26- Muscle Physiology, Fructose, Golf, and More!

Barbell Medicine Podcast

Play Episode Listen Later Oct 10, 2018 41:35

Timestamps: 00:36 - Texas Method, Weight Loss, and Powerlifting https://www.barbellmedicine.com/how-t... https://www.barbellmedicine.com/584-2/ https://www.barbellmedicine.com/the-b... https://startingstrength.com/article/... 04:29 Fructose and calorie balance Lowndes J, Kawiecki D, Pardo S, et al. The effects of four hypocaloric diets containing different levels of sucrose or high fructose corn syrup on weight loss and related parameters. Nutrition Journal. 2012;11:55. doi:10.1186/1475-2891-11-55. https://www.ncbi.nlm.nih.gov/pmc/arti... 11:22 Golf specific training Torres-Ronda L, Sánchez-Medina L, González-Badillo JJ. Muscle Strength And Golf Performance: A Critical Review. Journal of Sports Science & Medicine. 2011;10(1):9-18. https://www.ncbi.nlm.nih.gov/pmc/arti... 16:05 Muscle fiber type shifting, sprinting, and jumping higher Liu Y, Schlumberger A, Wirth K, Schmidtbleicher D, Steinacker JM. Different effects on human skeletal myosin heavy chain isoform expression: strength vs. combination training. J Appl Physiol. 2003;94(6):2282-2288. https://www.ncbi.nlm.nih.gov/pubmed/1... Luden N, Hayes E, Minchev K, Louis E, Raue U, Conley T, Trappe S. Skeletal muscle plasticity with marathon training in novice runners. Scand J Med Sci Sports. 2012;22(5):662-670. https://www.ncbi.nlm.nih.gov/pubmed/2... Wilson JM, Loenneke JP, Jo E, Wilson GJ, Zourdos MC, Kim JS. The effects of endurance, strength, and power training on muscle fiber type shifting. J Strength Cond Res. 2012;26(6):1724-1729. https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.barbellmedicine.com/the-p... 24:55 Gaining weight, losing body fat, and getting stronger 27:30 Coming back from an illness and training 30:18 Rack pulls and snatch grip movements instead of deadlifts 35:00 Supersetting Got a question or a form check for us? Submit it to media@barbellmedicine.com If submitting a video, please shoot it in landscape, from the side at 1080p or higher resolution (4k ideally) at 30 or 60 frames per second. Please trim your video as well and include the amount of weight lifted in the email. Otherwise, we can't use it :( For more of our stuff: Podcasts: goo.gl/X4H4z8 Website: www.barbellmedicine.com Instagram: @austin_barbellmedicine @jordan_barbellmedicine @leah_barbellmedicine @vaness_barbellmedicine @untamedstrength @michael.ray.dc @mderek4011 Email: info@barbellmedicine.com Supplements/Templates/Seminars/Apparel: http://www.barbellmedicine.com/shop/ Forum: https://forum.barbellmedicine.com/ Newsletter: http://eepurl.com/cpqB3nd

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Podcast 53. Cykl – czytamy badania naukowe z dr Michałem Sawczynem

Podcasty – Barbell Kitchen

Play Episode Listen Later Oct 1, 2018 30:47

Omawiane badanie: Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. 2017. Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis. J Strength Cond Res. Strona dr Michała: https://www.facebook.com/Micha%C5%82-Sawczyn-Trener-Personalny-988817281147665/ http://mikesawczyn.com/ Podcast z Michałem „o przyszłości trenera personalnego”: Podcast46 czytaj dalej. Artykuł Podcast 53. Cykl – czytamy badania naukowe z dr Michałem Sawczynem pochodzi z serwisu Barbell Kitchen.

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Fix Flat Feet and Crossfit

Functionised

Play Episode Listen Later Jun 17, 2018 36:09

Jim Goetz Chantea Goetz Dr. Michael Brandon After our usual disclaimers, we discuss the wonderful services offered at Functionised Integrative Therapeutics (F.I.T.). To relieve pain and become healther from a genetic level, visit Functionised Integrative Therapeutics and make an appointment TODAY!!! Biohacking Flat Feet By Dr. Michael Brandon In general, people love shoes, and it's evident by the number of pairs that we have in our closets and the price we pay for them. We make our choices of which shoe to buy based on the brand, features they may have, and even simply just how they look. Unfortunately the reasons why we pick out a specific pair, many times are also the exact reasons that we shouldn't be wearing them. There has been a plethora of research out recently showing the benefits of slipping off the shoes and walking around barefoot, especially outside. Being barefoot regularly improves our gait and foot kinematics, and well as strengthens and prevents damage to all of our joints, not just in the lower extremity. Firstly, it's well known that flat hard surfaces aren't the best for us, and most of us can go all day without ever even touching the ground. We go from our home's floors, to the side walk, pavement, and then more hard floors at work. Let alone the fact that our shoes, are still just hard flat surfaces! The ground isn't flat, and it has a spongy give to it that makes us use the intrinsic muscle of the foot to stabilize as we move. Then, when we are barefoot, our feet get to feel and be aware of the environment to help with balance and decrease the risk of injuries like ankle sprains; this is called proprioception. It's also been shown that as we age, our feet anatomically and functionally change shape compared to habitual barefooters. Shoes confide our feet into small areas and constrict the movement, especially laterally, of the tarsals and metatarsals. Most running shoes brag about having a thick sole and heel for comfort, and this as well has been shown to create a negative impact. A big difference in running between barefooters and those who routinely wear shoes, is that when we run, shoe runners have a predominate heel strike, that is landing with their heels, where as barefooters tend to land with their forefoot. The issue here is that with heel striking, there is a 7x increase in the impact on the foot, and that is with the cushioned sole. The thick sole actually promotes heel strike, so though it may be more comfortable, its causing more damage of the lower extremity. Barefooters have a much lighter impact while running with forefoot strike because now the calf and lower leg is used as a shock absorber and uses that to propel us forward as opposed to taking the impact in the inch thick sole, ankle, and mid foot which can damage the medial longitudinal arch and promote a “flat foot” as well as increase the impact of the knee, hips, and low back. Something interesting is that those who typical don't wear shoes, keep that decreased impact even on hard surfaces. So the myth that hard surfaces are bad, isn't as true as first thought; it all depends on the kinetics of your gait. Though just walking and running around barefoot can help increase the strength of the foot, there's a quick 5 minute exercise protocal that can be done which has been shown to strengthen the feet, and help to both prevent and heal issues such as ankle sprains, shin splints, and flat feet. Below is a case study that was performed on these 6 foot drills. Hello Biohacker Nation! Today is all about the foot. Roughly 1 out of 3 of us have at least 1 flat foot and it's believed that it can lower balance ability and increase the likelihood of various injuries like ankle sprains, knee, hip, and back pain. We ran into the lab to see if we could biohack a way to a less flat foot using a few simple drills that was taught to me by Dr. Russ Ebbets, D.C. They were done every day for 1 month, bare foot in the grass and doing all 6 of them took roughly 4 minutes each day. They are meant to strengthen the foot to rebuild the fallen medial longintudinal arch which is characterisitc of flat feet (also known as Pes Planus). These foot drills consist of simply walking up to 80ft 6 times with slightly different foot positions on each pass. The foot positions are walking: 1) on your heels 2) on your toes 3) on the onside edge of the foot (Inverted) 4) on the inside edge (everted) 5) with toes pointing inward 6) toes pointing outward Here is a quick sample of what they look like when done while marching in place: PHOTOS AND VIDEOS AVAILABLE AT BIOHACKHUMANS.COM So what do these results mean? With my case study, both of my feet became slightly less pronated after the drills with the right one having a larger change. The 2 of them equalizing by the end of the study at 24 degrees. Good start, but the evidence on the importance of this mild at best, but there was a change noted. By week 3 I could feel while walking that the right foot was turned in more (less pronated and more supinated), so the measurement change was no large surprise. With the Navicular drop test, the avergae person has the bone drop by about 0.6cm and most literature on the topic agrees that 1cm or more of a drop declares a flat foot. My results show that both feet had a positive change by 0.3 cm and the left foot even dropped below the 1cm mark showing a significant change for both feet. Next, the foot pressure evaluation. What we are looking for is to have no areas of high pressure (dark red) showing that it is evenly distributed across the foot. With a “perfect” foot, weight should be evenly distributed from the heel, to the whole outside edge until it gets to the “knuckles” or balls of the toes with no high pressure areas seen. The post foot drill scan showed a change heavily into that desired weight pattern. So what does all of this mean? Did I fix my flat feet? Not completely, but all signs show that both of my feet noticeably improved, and again, this was only done for 1 month. What if this is done for 3 months straight? 6 months? A full year? If someone is trying to increase their bench press, they never stop after one month, but expect a strength change by then, and that is precisely what these drills have done for my feet.This appears to be a good way to strengthen the foot and rebuild the fallen arch, instead of just constantly wearing orthotics for the rest of one's life. So final thoughts? These foot drills were fast, easy, free, and work! I liked them before and now that I began to see results in such a short period of time, I think they're a fantastic way to help one's foot health. I plan to continue these drills indefinetly and BioHack my feet literally 1 step at a time “Flat Feet More Common Than You Might Think.” Cbslocal.com, 2013, baltimore.cbslocal.com/2013/06/13/flat-feet-more-common-than-you-might-think/. What Are Fallen Arches? (n.d.). Retrieved August 23, 2017, from http://www.webmd.com/pain-management/what-are-fallen-arches#1 Winter, Gregor, and About Gregor WinterHi, I run ATG.Follow me on instagram @gregorwinter (and ATG @atginsta). “Russ Ebbets Foot Drills to Fix Flat Feet.” All Things Gym, 17 Feb. 2013, www.allthingsgym.com/russ-ebbets-foot-drills-to-fix-flat-feet/. Zhai, Jun Na, et al. “Effects of Orthotic Insoles on Adults with Flexible Flatfoot under Different Walking Conditions.” Journal of Physical Therapy Science, vol. 28, no. 11, 2016, pp. 3078–3083., doi:10.1589/jpts.28.3078. Biohacking Crossfit By: Jim Goetz Having the title, "Fittest on Earth" is straight up awesome!!! Being the best at anything on this planet is awesome! Being the fastest on earth is pretty cool. Being the strongest on earth is also cool. But cross fit is a sport that is a combination of the biggest, fastest and strongest all into one. Cross Fit is a sport that measures pure athletic ability. It is athletic ability at it's most raw state. To be the top baseball player in the world, you have to spend countless hours honing your talent and skills to be able to pick up a ball, react to it's movement and future location and move the bat swift and powerful through that path of the ball. It's a learned skill. Cross fit is simply pure and unadulterated athleticism. What does Cross Fit have to do with BioHacking? Everything!!! As seen in our article on exercise, it's now common knowledge that humans were meant to move. We were hunters and gatherers turned sedentary by our own technology and laze. In order to unlock the utmost in human performance, we must move. Cross fit is movement. Doing it properly will enhance long term ability of movement and health. Doing it improperly will assure injury and poor daily performance. Perhaps the greatest Cross Fit athlete to date has been Rich Froning. He won the Reebok Cross Fit games in 2011, 2012, 2013 and 2014 and then retired from the open competition and won the team competition in 2015 and 2016. He could be considered the Babe Ruth of Cross Fit. He says that he does not adhere to any strict nutrition regimen and works out multiple times per day. On the surface, it makes him appear to be some alien or someone on insane amounts of HGH or steroids. While allegations in the sport are rampant, I do not think the latter is entirely the case. How then does he not burnout if he participates in multiple workouts daily? Cross Fit incorporates multiple elements of training from high intensity interval training (HIIT), Olympic lifting, plyometrics, powerlifting, gymnastics, girevoy, calisthenics, strongman elements, swimming, and middle distance runs. It literally incorporates the training elements of all sports and combines them into one. But training for Cross Fit competitions must be done in a manner that allows the competitor to be at their strongest and not fatigued or broken down in any way. A study published in the Journal of Strength and Conditioning Research entitled "Crossfit-based high intensity power training improves maximal aerobic fitness and body composition" followed 54 participants for 10 weeks of CrossFit training. The study said that "...a notable percentage of our subjects (16%) did not complete the training program and return for follow-up testing." The authors said "This may call into question the risk-benefit ratio for such extreme training programs..." This study resulted in a lawsuit by Cross Fit against the NSCA, to which this article and company will not touch with a ten foot pole. The purpose of mentioning this is the idea of overtraining as could easily occur in Cross Fit's WOD (workout of the day) without any variation would appear that burnout could easily happen. Even worse, the disease of rhabdomylosis is present within the sport. This is the breakdown of muscle tissue due to exercise exertion. Remember that most studies show positive benefits of exercise are achieved through moderate exercise. Cross Fit is a tad bit more than moderate. On the positive side, Cross Fit has been proven to lead to dramatic gains in fitness in a very short period of time. So let's take a BioHacker's perspective to this sport to be the fittest you can be and perhaps for one of the few of you, the Fittest on Earth. First, we must avoid injury. Second we must perform to the highest of our ability while training the body to adapt to changes in exercises while simultaneously experiencing gains whereas the result is an increase in athletic strength and conditioning. In order to achieve this we must ensure adequate rest, recovery and proper adaptation to the program we participate in. The human body is extremely resilient in how it adapts. The body will adapt to the stresses put upon it. Repetitive and reasonably intense stimulation strengthens the nerve impulse to the muscles involved, creating greater muscular strength and endurance. However, I did say, "reasonably intense". If the stress is too much and too fast, the body will break down resulting in injury. Another concept to become successful in Cross Fit is practice. Movements such as Olympic lifting, muscle ups, kip up pull ups, rope climbs and the such take coordination and skill. The Hebbian theory is a neuroscience theory that is best summarized by Siegrid Löwel's phrase: "Cells that fire together, wire together." Yes, perfect practice makes perfect. In order to continue to progress while as the same time rest, it's best to follow a technique called, Periodization, as written about by Tudor Bompa. This technique "mixes it up" while allowing an athlete to peak at the right time. As with Cross Fit one may have to peak over the course of a few days; proper implementation of this will allow for success. As there are multiple types of periodization (linear, daily undulating and block), using the right one or a combination thereof is crucial. This will allow for increases in performance while allowing the body to rest and recover. Working with a highly trained strength and conditioning coach who is fluent in this is suggested. Nutrition is key to recovery as well. Without the right ratio of nutrients, the body cannot properly recover and improve. I will get more into this in what will most likely be future BioHacker Talk entries. If done right, Cross Fit can be a fun and enjoyable way to challenge yourself and achieve new heights of fitness. If done wrong, it can be a miserable way to the hospital. BioHacking is more than simply taking a pill for a specific purpose and hoping for a biophysiological change. BioHacking is habits and ways of doing things differently than you have done before. Following the proper principles and progressing properly along with adequate rest and nutrition are key to your biohacking success. Who knows, perhaps you may be the next one to be recognized as, "Fittest on Earth". #BioHackHumans #BioHacker #edtech #BioHackthePlanet #crossfit #sixpack #fitness #training #playground References 1. Muscle & Fitness magazine Live Chat with CrossFit Games Champ Rich Froning 2. Dehority, Sam. "The Fittest Man on Earth". Men's Fitness. Retrieved 21 April 2017 3. Smith, MM, Sommer, AJ, Starkoff, BE, and Devor, ST. Crossfit-based high-intensity power training improves maximal aerobic fitness and body composition. J Strength Cond Res 27(11): 3159 –3172, 2013 4. Robertson, Eric (2013-09-20). "CrossFit's Dirty Little Secret: Everyone has an uncle they'd rather you not meet., A Tale of Rhabdomyolysis, Rhabdomyolysis: As Told By CrossFit?, The Impact of Rhabdomyolysis". Medium. 5. The disease attacking super fit athletes. Stuff 6. CrossFit: Can the Popular Extreme Workout Be Dangerous?. ABC News. 7. Hebb, D.O. (1949). The Organization of Behavior. New York: Wiley & Sons 8. Löwel, S. and Singer, W. (1992) Science 255 biohackhumans.com Find us: Instagram (@biohackhumans) Facebook (@biohackhumans) Twitter (@biohackhumans) Tumblr (@biohackhumans) Contact Us: support@biohackhumans.com

Episode 010: Sand Running, Ticks and Lyme disease

Blokeology

Play Episode Listen Later May 31, 2018 18:29

Episode Notes In this episode, inspired by my holiday enjoying the Highlands and Islands of western Scotland I take a wee look at the evidence for running on sand. It’s known to be a lot harder work but will it reduce your chance of injury? I also cover some of the basics around Lyme disease and how to manage ticks. Papers covered: Binnie MJ, Dawson B, Pinnington H, et al. Effect of training surface on acute physiological responses after interval training. J Strength Cond Res 2013;27:1047–56. doi:10.1519/JSC.0b013e3182651fab Brown H, Dawson B, Binnie MJ, et al. Sand training: Exercise-induced muscle damage and inflammatory responses to matched-intensity exercise. Eur J Sport Sci 2017;17:741–7. doi:10.1080/17461391.2017.1304998 Links Guardian article on ticks and Lyme Disease Bug Off website. Excellent resource for avoiding bugs and all bug-related disease Podcast Promotion We’d love it if you could please share #Blokeology with your Twitter followers. You can do that by clicking here. If you got something out of this episode then please mosey on over to Apple Podcasts and kindly leave us a rating, a review and you can subscribe there too! Other ways to subscribe to Blokeology Click here to subscribe via Apple Podcasts Click here to subscribe via RSS Click here to subscribe on Android You can also subscribe via Stitcher Sign up for the Journal of Blokeology newsletter It's my regular newsletter that shares some cool evidence-based health, fitness, and lifestyle advice. And get your free Healthy Bloke Action Plan. Head over to www.blokeology.io/journal to do that. Feedback I would love to hear from you and your own experiences. Best bet is to email: euan AT blokeology.io. Or there are numerous options via social media as well. You don't need me to point them out. Try these links: Twitter | Facebook | Instagram | Pinterest

head running exercise journal android sand islands lyme papers lyme disease ticks highlands jsc j strength cond res links guardian

Movement is Medicine – Clinical secrets to keep your older patients running from Dr. Blaise Williams

Play Episode Listen Later Apr 6, 2018 17:01

We all know that exercise is medicine’s polypill. On this podcast, Dr. Blaise Williams discusses how to help older patient’s get active again. BJSM’s Liam West provides the questions that see Dr. Williams cover how the aged runner differs both in biomechanics and physiology, how this effects the forces through various areas of their bodies and finally the top clinical pearls you can use in your office today to help these older patients get moving again. If you haven’t listened to the first BJSM podcast with Blaise on his readiness to run scale, make sure you check that out too! Dr. Williams is an Associate Professor in the Department of Physical Therapy and the Director of the Virginia Commonwealth University (VCU) RUN LAB. Blaise teaches students at VCU within the orthopaedic and sports curriculum. Alongside this, he continues to treat athletes of all levels at the VCU Sports Medicine Clinic. Related Reading Paquette MR, DeVita P, Williams DSB 3rd. Biomechanical Implications of Training Volume and Intensity in Aging Runners. Med Sci Sports Exerc. 2017. Epub ahead of print. Powell DW, Williams DS. Changes in Vertical and Joint Stiffness in Runners with Advancing Age. J Strength Cond Res. 2017. Epub ahead of print. Devita P, Fellin RE, Seay JF, Ip E, Stavro N, Messier SP. The Relationships between Age and Running Biomechanics. Med Sci Sports Exerc. 2016. 48:98-106. Bus SA. Ground reaction forces and kinematics in distance running in older-aged men. Med Sci Sports Exerc. 2003, 35:1167-75. Similar Podcasts ▪ From the AMSSM: Drilling down into running injuries – what they don’t teach in medical school http://bit.ly/2EvQbCP ▪ From the AMSSM: 3 sports medicine legends on running injuries, illness and footwear http://bit.ly/2mfG7pM ▪ Gait retraining to reduce leg pain with Dr Andy Franklyn-Miller http://bit.ly/1iTsOWb ▪ Keeping runners running: the secrets of running assessment - advice and exercise progressions http://bit.ly/2EuGrIH Quotes “These changes occur as early as in our 40s, and in females even earlier” “Our physiology changes way before we see changes in our biomechanics”

Is your patient ready to run? Blaise Williams shares his 5 minute clinic assessment to help you #319

Play Episode Listen Later Feb 2, 2018 19:54

Dr. Blaise Williams has a passion for helping people to get active and especially to get running. He is an Associate Professor in the Department of Physical Therapy and the Director of the Virginia Commonwealth University (VCU) RUN LAB. Blaise teaches students at VCU within the orthopaedic and sports curriculum. Alongside this, he continues to treat athletes of all levels at the VCU Sports Medicine Clinic. His research interests are in the areas of biomechanics and pathomechanics of running injuries, dynamic balance after injury and limb coordination during functional tasks. On this podcast he discusses his readiness to run scale with BJSM’s Liam West. Related Reading Roelofs EJ, Smith-Ryan AE, Melvin MN, Wingfield HL, Trexler ET, Walker N. Muscle size, quality, and body composition: characteristics of division I cross-country runners. J Strength Cond Res. 2015, 29:290-6. Paquette MR, Peel SA, Schilling BK, Melcher DA, Bloomer RJ. Soreness-related changes in three-dimensional running biomechanics following eccentric knee extensor exercise. Eur J Sport Sci. 2017, 17:546-554. Kuhman D, Melcher D, Paquette MR. Ankle and knee kinetics between strike patterns at common training speeds in competitive male runners. Eur J Sport Sci. 2016;16:433-40. Raabe ME, Chaudhari AMW. Biomechanical consequences of running with deep core muscle weakness. J Biomech. 2018;67:98-105. Luedke LE, Heiderscheit BC, Williams DS, Rauh MJ. Influence of Step Rate on Shin Injury and Anterior Knee Pain in High School Runners. Med Sci Sports Exerc. 2016;48:1244-50. Similar Podcasts ▪ From the AMSSM: Drilling down into running injuries – what they don’t teach in medical school http://bit.ly/2EvQbCP ▪ From the AMSSM: 3 sports medicine legends on running injuries, illness and footwear http://bit.ly/2mfG7pM ▪ Gait retraining to reduce leg pain with Dr Andy Franklyn-Miller http://bit.ly/1iTsOWb ▪ Keeping runners running: the secrets of running assessment - advice and exercise progressions http://bit.ly/2EuGrIH Quotes “I always try to get them to work on distance slowly, before they work on speed or intensity” “Injured athletes need to be able to land before they are able to go back running”

director health interview sports british debate influence medicine conference journal patients medical roundtable associate professor muscle injured physical therapy ankle blaise vcu bmj soreness ready to run biomechanical minuteclinic med sci sports exerc bjsm j strength cond res anterior knee pain amssm blaise williams

ECP #4 - Periodisierung - WARUM? - DUP

ELAE Coaching Podcast

Play Episode Listen Later Aug 20, 2017 11:28

Stagnation ist ein sehr häufiges Problem für Kraftsportler. Eine Lösung kann Periodisierung sein. Allerdings gibt es sehr viele verschiedene Schemata und es stellt sich die Frage: Wie soll ich periodisieren? und Wie impliziere ich das in mein Training? In unserer heutigen Episode des ECP beantworten wir diese Fragen und erklären wie man am besten periodisiert! Quellen: 1. Rhea, M.R., S.D. Ball, W.T. Phillips, and L.N. Burkett. A comparison of linear and daily undulating periodized programs with equated volume and intensity for strength. J. Strength Cond. Res. 16(2): 250–255. 2002 2. Prestes, J, Frollini, AB, De Lima, C, Donatto, FF, Foschini, D, de Marqueti, RC, Figueira Jr, A, and Fleck, SJ. Comparison between linear and daily undulating periodized resistance training to increase strength. J Strength Cond Res 23(9): 2437-2442, 2009 3. Miranda, F, Simão, R, Rhea, M, Bunker, D, Prestes, J, Leite, RD, Miranda, H, de Salles, BF, and Novaes, J. Effects of linear vs. daily undulatory periodized resistance training on maximal and submaximal strength gains. J Strength Cond Res 25(7): 1824-1830, 2011 4. Simão, R, Spineti, J, de Salles, BF, Matta, T, Fernandes, L, Fleck, SJ, Rhea, MR, and Strom-Olsen, HE. Comparison between nonlinear and linear periodized resistance training: hypertrophic and strength effects. J Strength Cond Res 26(5): 1389–1395, 2012

Podcast 105: Adding strength to your system.

The Gait Guys Podcast

Play Episode Listen Later Apr 13, 2016 70:54

Show Sponsors: newbalancechicago.comSoftscience.com Other Gait Guys stuff B. iTunes link:https://itunes.apple.com/us/podcast/the-gait-guys-podcast/id559864138 C. Gait Guys online /download store (National Shoe Fit Certification & more !) http://store.payloadz.com/results/results.aspx?m=80204 D. other web based Gait Guys lectures:Monthly lectures at : www.onlinece.com type in Dr. Waerlop or Dr. Allen, ”Biomechanics” -Our Book: Pedographs and Gait Analysis and Clinical Case StudiesElectronic copies available here: -Amazon/Kindle:http://www.amazon.com/Pedographs-Gait-Analysis-Clinical-Studies-ebook/dp/B00AC18M3E -Barnes and Noble / Nook Reader:http://www.barnesandnoble.com/w/pedographs-and-gait-analysis-ivo-waerlop-and-shawn-allen/1112754833?ean=9781466953895 https://itunes.apple.com/us/book/pedographs-and-gait-analysis/id554516085?mt=11 -Hardcopy available from our publisher:http://bookstore.trafford.com/Products/SKU-000155825/Pedographs-and-Gait-Analysis.aspx Show Notes: Tech update:*UPDATE: Fitbit lawsuit data and consumer reports http://www.engadget.com/2016/01/23/consumer-reports-fitbit-tests/ http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3810794/ Can exercise hurt your heart ? How much does it take ?http://www.npr.org/sections/health-shots/2016/02/01/464457884/can-extreme-exercise-hurt-your-heart-swim-the-pacific-to-find-out Lowest effective dose of exercisehttp://www.health.harvard.edu/blog/how-much-exercise-do-you-really-need-less-than-you-think-201512088770?utm_source=twitter&utm_medium=socialmedia&utm_campaign=120815kr1&utm_content=blog Working out not live longer ?http://www.details.com/story/apparently-exercise-doesnt-make-you-live-longer Relationships between static foot alignment and dynamic plantar loads in runners with acute and chronic stages of plantar fasciitis: a cross-sectional studyhttp://www.scielo.br/scielo.php?script=sci_arttext&pid=S1413-35552016005000136&lng=en&nrm=iso&tlng=en Should you add strength training?Effects of a concurrent strength and endurance training on running performance and running economy in recreational marathon runners.Randomized controlled trialFerrauti A, et al. J Strength Cond Res. 2010.http://www.ncbi.nlm.nih.gov/m/pubmed/20885197/?from=%2F22776883%2Frelated&i=8 The microcirculation of skeletal muscle in aging.http://www.ncbi.nlm.nih.gov/m/pubmed/16611593/?from=%2F14630882%2Frelated&i=16 Microcirculation. 2006 Jun;13(4):279-88.Effect of aging on the structure and function of skeletal muscle microvascular networks.Bearden SE1. Future of injury management ? Regrowing tissue ?http://www.huffingtonpost.com/kevin-r-stone-md/the-future-of-surgery-regrowing_b_9073096.html

future running training strength system effects feet endurance amazon kindle biomechanics gait randomized lactate hard copy gait analysis j strength cond res products sku

Is K-taping effective sports taping? Part 2 with UK Physios In Sport's Chris McNicholl

olympic games treatments kinesiology commonwealth games elastic rigid taping physios br j sports med bjsm j strength cond res kinesio kinesiotaping

Play Episode Listen Later May 15, 2015 12:21

K-tape is ubiquitous in top sport. Does it boost performance or prevent injury? In this 2nd podcast about tape, two-time Commonwealth Games and Olympic Games physiotherapist Chris McNicholl shares his clinical wisdom and his scrutiny of the literature. See below for list of papers that Chris mentions and here's the link to his other podcast – on regular taping. http://bit.ly/1bUnP5U Don't forget to check out the UK Physios Taping courses here: http://www.physiosinsport.org/courses.html Schiffer T, J Sport Rehabil. 2015 Feb;24(1):47-50. Kinesio taping and jump performance in elite female track and field athletes and jump performance in elite female track and field athletes. Nunes GS, Effect of kinesio taping on jumping and balance in athletes: a crossover randomized controlled trial. J Strength Cond Res. 2013 Nov;27(11):3183-9. Poon KY, Kinesiology tape does not facilitate muscle performance: A deceptive controlled trial.Man Ther. 2015 Feb;20(1):130-3. http://www.ncbi.nlm.nih.gov/pubmed/?term=j+strength+cond+res++tape+volleyball+soccer Parreira P C, Kinesio Taping to generate skin convolutions is not better than sham taping for people with chronic non-speciﬁc low back pain: a randomised trial., J Physiother. 2014 Jun;60(2):90-6. http://www.ncbi.nlm.nih.gov/pubmed/24952836 Kachanathu SJ Comparison between Kinesio Taping and a Traditional Physical Therapy Program in Treatment of Nonspecific Low Back Pain. J Phys Ther Sci. 2014 Aug;26(8):1185-8. http://www.ncbi.nlm.nih.gov/pubmed/25202177 Shaheen AF, Rigid and Elastic taping changes scapular kinematics and pain in subjects with shoulder impingement syndrome; an experimental study. J Electromyogr Kinesiol. 2015 Feb;25(1):84-92 http://www.ncbi.nlm.nih.gov/pubmed/25138646 Link to a BJSM paper on K-tape: Br J Sports Med doi:10.1136/bjsports-2014-094151 Kinesio taping in musculoskeletal pain and disability that lasts for more than 4 weeks: is it time to peel off the tape and throw it out with the sweat? A systematic review with meta-analysis focused on pain and also methods of tape application. http://bjsm.bmj.com/content/early/2015/01/16/bjsports-2014-094151.abstract

An inside view: Who should lead rehabilitation in elite teams? Sports physios or rehab?