Podcasts about med sci sports exerc

Mise au point sur la méthode des cluster sets avec un rapport de ce que nous expose la science : prise de force, de puissance, réduction du RPE, intérêt dans la rehab...On vous partage nos découvertes les plus récentes et nos réflexions pour vous aider à intégrer ou nous cette méthode dans vos entraînement.Sources :Chronic Effects of Altering Resistance Training Set Configurations Using Cluster Sets: A Systematic Review and Meta-Analysis 2021PMID: 33475986The Acute Neuromuscular Responses to Cluster Set Resistance Training: A Systematic Review and Meta-Analysis 2019PMID: 31506904Acute Effects of Cluster and Rest Redistribution Set Structures on Mechanical, Metabolic, and Perceptual Fatigue During and After Resistance Training: A Systematic Review and Meta-analysis 2020PMID: 32901442Strength and Muscular Adaptations After 6 Weeks of Rest-Pause vs. Traditional Multiple-Sets Resistance Training in Trained SubjectsJonato Prestes et al. J Strength Cond Res. 2019 Jul.Rest-pause and drop-set training elicit similar strength and hypertrophy adaptations compared with traditional sets in resistance-trained malesAlysson Enes et al. Appl Physiol Nutr Metab.2021 Nov.Training Effects of Traditional versus Cluster Set Configuration with and without Blood Flow RestrictionPedro Jesús Cornejo-Daza et al. Med Sci Sports Exerc. 2024.Effect of Set-Structure on Upper-Body Muscular Hypertrophy and Performance in Recreationally-Trained Male and FemaleTimothy B Davies et al. J Strength Cond Res.2021.Hébergé par Ausha. Visitez ausha.co/politique-de-confidentialite pour plus d'informations.

La deshidratación crónica leve es una epidemia, se calcula que hasta el 55% de la población joven puede padecerla. Es una condición con frecuencia pasada por alto y que tiene serios efectos negativos sobre la cognición, la salud cardiovascular, gastrointestinal, articular, entre otros. En este episodio explicamos de qué se trata la deshidratación crónica leve, los efectos que produce, cómo detectarla y cómo prevenirla.Enlaces a nuestras redes sociales:Instagram⁠⁠⁠@brainfulnesspod⁠⁠⁠⁠⁠⁠@ladoctoraneuro⁠⁠Youtube⁠⁠@brainfulness⁠⁠Twitter/X⁠⁠⁠@brainfulness⁠pod⁠⁠Página web⁠⁠www.brainfulnes.life⁠⁠Blog⁠⁠https://brainfulness.life/blogReferencias bibliográficasMitchell, H. H., Hamilton, T. S., Steggerda, F. R., & Bean, H. W. (1945). The chemical composition of the adult human body and its bearing on the biochemistry of growth. Journal of Biological Chemistry, 158(3), 625-637.Maroudas A. Fluid transport in cartilage. Ann Rheum Dis. 1975 Dec;34 Suppl 2:Suppl 77-81. PMID: 25330584.Kenney, E. L., Long, M. W., Cradock, A. L., & Gortmaker, S. L. (2015). Prevalence of inadequate hydration among US children and adolescents: A population-based analysis. Journal of the Academy of Nutrition and Dietetics, 115(6), 943-951.Valtin H. "Drink at least eight glasses of water a day." Really? Is there scientific evidence for "8 x 8"? Am J Physiol Regul Integr Comp Physiol. 2002 Nov;283(5):R993-1004. doi: 10.1152/ajpregu.00365.2002. PMID: 12376390.Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS. Hydration and Performance. Sports Science Exchange. 2007;20(2):1-5.Benton D, Burgess N. The effect of the consumption of water on the memory and attention of children. Appetite. 2009;53(1):143-6.Benton D, Young HA. Reducing calorie intake may not help you lose body weight. Perspect Psychol Sci. 2017;12(5):703-714. (Nota: Este es un ejemplo más reciente; el estudio de 2016 mencionado en la respuesta no es accesible, así que se proporciona esta alternativa.)Palma L, Tavares L, Santos O, et al. Dietary water affects human skin hydration and biomechanics. Clin Cosmet Investig Dermatol. 2015;8:413-21.Dennis EA, Dengo AL, Comber DL, et al. Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults. Obesity (Silver Spring). 2010;18(2):300-7.Manz F, Wentz A. The importance of good hydration for the prevention of chronic diseases. Nutr Rev. 2005;63(6 Pt 2):S2-S5.Dennis EA, Dengo AL, Comber DL, et al. Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults. Obesity (Silver Spring). 2010;18(2):300-7.Boschmann M, Steiniger J, Hille U, et al. Water-induced thermogenesis. J Clin Endocrinol Metab. 2003;88(12):6015-9.Shirreffs SM, Maughan RJ. The effect of alcohol on athletic performance. Curr Sports Med Rep. 2006;5(4):192-6.Sawka MN, Burke LM, Eichner ER, et al. American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc. 2007;39(2):377-90.Jeukendrup AE, Currell K. Should energy drinks be banned from sport? Int J Sport Nutr Exerc Metab. 2008;18(5):519-29.Rehrer NJ, Brouns F, Beckers EJ, et al. Physiological changes and gastro-intestinal symptoms as a result of ultra-endurance running. Eur J Appl Physiol Occup Physiol. 1992;64(1):1-8.Rosner MH, Kirven J. Exercise-associated hyponatremia. Clin J Am Soc Nephrol. 2007;2(1):151-61.Hew-Butler T, Ayus JC, Kipps C, et al. Statement of the Second International Exercise-Associated Hyponatremia Consensus Development Conference, New Zealand, 2007. Clin J Sport Med. 2008;18(2):111-21.Ayus JC, Arieff A. Pathogenesis and prevention of hyponatremia. Endocrinol Metab Clin North Am. 1993;22(2):437-49.

Most commonly the challenge is gaining lean muscle. Doing all the things but can't seem to gain muscle? Then tune in and go through this like a check list of 12 strength training mistakes in menopause that could be the reason. It just takes one. But if there are multiple, it's compounded and in this case, not interest but penalty! Join us at Metabolism Makeover 2.0 to support your journey avoiding the 12 strength training mistakes in menopause. Overworking Small Muscle Groups [00:02:20] You need fewer of these small muscle group-focused exercises in your routine if you prioritize the major muscles like chest (pectoralis) and back (trapezius and Latissimus Dorsi). If the secondary (biceps and triceps) muscles are going to get a workout most of the time, these will rob you of time and energy that is better spent on major muscles if you aren't getting in the adequate volume there. Skipping the Warmup [00:06:40] Nearly a decade ago, I began sharing the fact that if you skip the warmup, you also miss an opportunity to increase total energy expenditure during a workout. It's not only about injury prevention. There's an increased blood circulation, improved energy expenditure, mobility and you can work closer to your capacity. If fitness and longevity are truly goals, “exercising” is not the same as working at your capacity and safely, sanely raising the roof on your fitness level so that age doesn't automatically result in slowing down or gaining weight. Not Resting Between Sets Long Enough Before [00:13:10] Rapidly moving from one exercise to the next, was yesterday. The “metabolic conditioning workouts” are a nice anomaly, a change in pace. Rest between sets of strength training. Reach complete muscle fatigue or within 2 reps of it. If you do HIIT, separate the sessions so you get the best benefit from it and from strength. If you are not getting stronger, not increasing muscle, and these are your goals (in order, perhaps to improve body fat % ultimately), it's a “how” you're doing it problem. Plan Your Routine to Avoid 12 Strength Training Mistakes in Menopause No Organized Plan [00:17:30] You either default to using what's available at the gym or doing the same exercises in the same sequence every time. If you're not careful you won't change the stimulus (by changing the sequence and sets/rep combination) and may also not be getting enough sets per muscle group in each week. It doesn't mean that all sets for a muscle group must be all the same exercise. A super set of 6 different exercises for the triceps works. The next workout you may just do 3 and you're still covered… if you planned it that way. Not Sleeping Enough or Not Changing the Workout When You Don't Sleep [00:20:50] The sleep you get will determine the benefit you get from exercise. If you don't prioritize, your workouts will suffer too. You're also at risk for injury, not only because your body isn't fully doing the repair job or releasing testosterone and growth hormone in deep cycles of sleep as it should, but because coordination suffers. Treating Soreness or Worn Out an Indication of “Good Workout” [00:22:40] When you work muscles, it's normal to feel sore, even if you're extremely fit. Some muscles like quads and glutes are used to a lot of activity and tend to get sore less often. But there are two genes associated with soreness and you may either be predisposed to be sore or not. It's not a good indication of whether you worked hard enough. If you reached muscle fatigue or came close, you gave the muscle enough stimulus. The first sign of poor recovery was soreness after workouts, the second was reduced performance during workouts. 12 Strength Training Mistakes in Menopause to Avoid and Nurture Your Body Dependence on Supplements and Negating Balanced Whole Food Meals. [00:27:00] If you're all too willing to jump to EAAs, or BCAAs but won't eat regular meals that result in satiety, chances are your lack of micro and macronutrients will catch up with you. “Food first”, then allow supplements to take you the rest of the way. I don't like to “count” calories on a regular basis but a snapshot is very helpful for checking in. Often for knowing when you're eating too little. Taking Too Much Advice (or Too Little From Too Many People) [00:30:20] It often takes even gurus a while to come around. You have to love Vonda Wright and Mary Haver sharing their own menopause journeys. We need more women like them. They're open about not knowing what they didn't know about menopause, as physicians and women. You have at your fingertips access to women who learned the hard way, so you don't have to. Just don't jump in the middle. You need an onramp. Ignoring Nutrition Needs. [00:32:30] The talk is “calorie deficit.” Yet, 80% of women in our community under-eat for their mere existence (resting metabolic rate) and then try to put their foot on the accelerator for exercise causing a bigger caloric deficit. Then they stay there for years, under-fed and under-fueled (processed food, diet food), the metabolism will come to a halt, along, potentially with adrenal and thyroid function. Figure your calorie needs. Use an app to track your actual intake for 3-5 days. 12 Strength Training Mistakes in Menopause That Hinder Your Progress Thinking Small, Skinny, or Numbers That Don't Matter Instead of That Do [00:36:20] Your size and your weight on the scale do not tell the story of your fitness and health. Though they might hint at your likelihood of sarcopenia and osteoporosis, fall and fracture risk. When women focus on weight or size they sacrifice muscle. When they lose muscle, they lose strength, longevity and independence. A woman who has her ideal weight or size is constantly thinking about it and a step away from a fall or fracture. A fracture that results in bedrest, weakness and loss of more muscle. The beginning of the end. Those falls are not devastating just because of the breaks, but because of brain bleeds or other internal damage. Too Heavy to Start [00:38:20] The first 6-8 weeks, and up to 12, of a resistance training program, the benefits are due to the neural connection. That isn't rushed by going heavy. But loads too great for your ligaments, tendons and joints or muscles can cause weakness, undue soreness, and a weak foundation leading to injury. We, in the fitness industry, need to be more careful. We have sometimes lost our way in regard to where to START, and how and at what pace to PROGRESS. You Add Something But Don't Remove Something Else [00:40:30] I've experienced this temptation myself. When I started training for triathlons at 40, I was compelled to figure out how to run even while I was adding biking or swimming to my schedule. I soon realized I was sabotaging the quality of every workout and just putting those “junk miles.” A woman will lose muscle because of the added stress, inability to recover. That's an extreme example, but if you're adding and never subtracting/replacing, you're probably going to experience similar results. References for the 12 Strength Training Mistakes in Menopause: For dropping in the references.. Ideally just the single line link.. Vs long for the podcasts and posts - however if the research is really: within last 10 years, features female subjects.. Then it should be added to the research document. Nothing else should ever be used in our content. #1 Cheng AJ, Jude B, Lanner JT. Intramuscular mechanisms of overtraining. Redox Biol. 2020 Aug;35:101480. doi: 10.1016/j.redox.2020.101480. Epub 2020 Feb 26. PMID: 32179050; PMCID: PMC7284919. #2 Afonso J, Brito J, Abade E, Rendeiro-Pinho G, Baptista I, Figueiredo P, Nakamura FY. Revisiting the 'Whys' and 'Hows' of the Warm-Up: Are We Asking the Right Questions? Sports Med. 2024 Jan;54(1):23-30. doi: 10.1007/s40279-023-01908-y. Epub 2023 Sep 2. PMID: 37658965; PMCID: PMC10798919. #3 https://pubmed.ncbi.nlm.nih.gov/19691365/#:~:text=Conversely%2C some experiments%20have%20a demonstrated,be%20safer%20and%20more%20reliable #4 Hughes SL, Seymour RB, Campbell RT, Whitelaw N, Bazzarre T. Best-practice physical activity programs for older adults: findings from the national impact study. Am J Public Health. 2009 Feb;99(2):362-8. doi: 10.2105/AJPH.2007.131466. Epub 2008 Dec 4. PMID: 19059858; PMCID: PMC2622796 #4 Brickwood KJ, Ahuja KDK, Watson G, O'Brien JA, Williams AD. Effects of Activity Tracker Use With Health Professional Support or Telephone Counseling on Maintenance of Physical Activity and Health Outcomes in Older Adults: Randomized Controlled Trial. JMIR Mhealth Uhealth. 2021 Jan 5;9(1):e18686. doi: 10.2196/18686. PMID: 33399541; PMCID: PMC7815450. #5 https://www.somnologymd.com/2024/09/sleep-womens-health/ #6 Romero-Parra N, Maestre-Cascales C, Marín-Jiménez N, Rael B, Alfaro-Magallanes VM, Cupeiro R, Peinado AB. Exercise-Induced Muscle Damage in Postmenopausal Well-Trained Women. Sports Health. 2021 Nov-Dec;13(6):613-621. doi: 10.1177/19417381211014134. Epub 2021 May 27. PMID: 34039086; PMCID: PMC8558998. #6 https://sheffieldphysiotherapy.co.uk/muscle-soreness-mean-youve-effective-workout/ #7 & #9 Erdélyi A, Pálfi E, Tűű L, Nas K, Szűcs Z, Török M, Jakab A, Várbíró S. The Importance of Nutrition in Menopause and Perimenopause-A Review. Nutrients. 2023 Dec 21;16(1):27. doi: 10.3390/nu16010027. PMID: 38201856; PMCID: PMC10780928. #7 Lentjes MAH. The balance between food and dietary supplements in the general population. Proc Nutr Soc. 2019 Feb;78(1):97-109. doi: 10.1017/S0029665118002525. Epub 2018 Oct 30. PMID: 30375305; PMCID: PMC6366563 #10 Martinez, B.P., Batista, A.K.M.S., Gomes, I.B. et al. Frequency of sarcopenia and associated factors among hospitalized elderly patients. BMC Musculoskelet Disord 16, 108 (2015). https://doi.org/10.1186/s12891-015-0570-x #10 Sakuma, Kunihiro, Yamaguchi, Akihiko, Sarcopenic Obesity and Endocrinal Adaptation with Age, International Journal of Endocrinology, 2013, 204164, 12 pages, 2013. https://doi.org/10.1155/2013/204164 #11 Kraemer WJ, Ratamess NA. Fundamentals of resistance training: progression and exercise prescription. Med Sci Sports Exerc. 2004 Apr;36(4):674-88. doi: 10.1249/01.mss.0000121945.36635.61. PMID: 15064596 #12 Caplin A, Chen FS, Beauchamp MR, Puterman E. The effects of exercise intensity on the cortisol response to a subsequent acute psychosocial stressor. Psychoneuroendocrinology. 2021 Sep;131:105336. doi: 10.1016/j.psyneuen.2021.105336. Epub 2021 Jun 18. PMID: 34175558. #12 Woods NF, Mitchell ES, Smith-Dijulio K. Cortisol levels during the menopausal transition and early postmenopause: observations from the Seattle Midlife Women's Health Study. Menopause. 2009 Jul-Aug;16(4):708-18. doi: 10.1097/gme.0b013e318198d6b2. PMID: 19322116; PMCID: PMC2749064. https://pmc.ncbi.nlm.nih.gov/articles/PMC2749064/#:~:text=Early laboratory studies of hot,in our earlier report5. Resources: 5 Day Flip: https://www.flippingfifty.com/5-day-challenge-new/ Lunges: Love 'em or Leave 'em https://www.flippingfifty.com/lunges-muscles-squats-variations-benefits Protein Products: https://www.flippingfifty.com/protein Other Episodes You Might Like: How to Exercise with High or Low Cortisol in Menopause: https://www.flippingfifty.com/high-or-low-cortisol-in-menopause 8 Strength Training Mistakes Wasting Your Time (fix them): https://www.flippingfifty.com/8-strength-training-mistakes Fit or Fat? Training and Measuring Fitness in Menopause: https://www.flippingfifty.com/measuring-fitness-in-menopause

Cosa succede ai tuoi progressi quando smetti di allenarti? Analizziamo come i muscoli e il sistema aerobico reagiscono a periodi di pausa dall'attività fisica, spiegando quali cambiamenti aspettarsi in termini di forza e resistenza. Un breve stop può anche favorire la rigenerazione muscolare senza compromettere i tuoi risultati. Segui Postura Da Paura su Instagram e Facebook per trovare altri consigli e informazioni per vivere una vita più equilibrata e serena. Per noi il movimento è una medicina naturale, visita il sito www.posturadapaura.com per trovare il programma di allenamento più adatto alle tue esigenze. Come promesso ecco le fonti citate durante la puntata: Mujika I, Padilla S. Muscular characteristics of detraining in humans. Med Sci Sports Exerc. 2001;33(8):1297-1303. doi:10.1097/00005768-200108000-00009 Głyk W, Hołub M, Karpiński J, et al. Effects of a 12-Week Detraining Period on Physical Capacity, Power and Speed in Elite Swimmers. Int J Environ Res Public Health. 2022;19(8):4594. Published 2022 Apr 11. doi:10.3390/ijerph19084594 Pereira LA, Freitas TT, Pivetti B, Alcaraz PE, Jeffreys I, Loturco I. Short-Term Detraining Does Not Impair Strength, Speed, and Power Performance in Elite Young Soccer Players. Sports (Basel). 2020;8(11):141. Published 2020 Oct 25. doi:10.3390/sports8110141

In this episode, Dr. Teddy Willsey discusses a research paper on load progression for the patellar tendon and its impact on rehabilitation. We explore key exercises like the split squat, rear foot elevated squat, bilateral squat, and forward heel tap, along with how to adjust plyometric exercises for optimal tendon loading. Dr. Willsey also discusses how the paper categorizes exercises into Tier 1, Tier 2, and Tier 3, providing a structured approach for clinicians to improve patient outcomes.

Fonte: STATHOKOSTAS, Liza et al. Flexibility of older adults aged 55–86 years and the influence of physical activity. Journal of aging research, v. 2013, n. 1, p. 743843, 2013. POSTHUMUS, Michael; SCHWELLNUS, Martin P.; COLLINS, Malcolm. The COL5A1 gene: a novel marker of endurance running performance. Med Sci Sports Exerc, v. 43, n. 4, p. 584-589, 2011. MOSLER, Andrea B. et al. Is bony hip morphology associated with range of motion and strength in asymptomatic male soccer players?. journal of orthopaedic & sports physical therapy, v. 48, n. 4, p. 250-259, 2018. --- Support this podcast: https://podcasters.spotify.com/pod/show/fabiodominski/support

❤️ Bonjour,Je vous propose dans cet épisode de vous parler de votre fréquence cardiaque ❤️Sous un angle cardiologique, je vais vous expliquer pourquoi il est important de savoir ce que cela représente

On this episode we were joined by special guest researcher Dr. Mikel Joachim from the University of Wisconsin-Madison Preinjury Knee and Ankle Mechanics during Running Are Reduced among Collegiate Runners Who Develop Achilles Tendinopathy Joachim MR, Kliethermes SA, Heiderscheit BC. Med Sci Sports Exerc. 2024;56(1):128-133. doi:10.1249/MSS.0000000000003276 Due to copyright laws, unless the article is open source we cannot legally post the PDF on the website for the world to download at will. Brought to you by our sponsors at: CSMi – https://www.humacnorm.com/ptinquest Learn more about/Buy Erik's courses – The Science PT Support us on the Patreons! Music for PT Inquest: “The Science of Selling Yourself Short” by Less Than Jake Used by Permission Other Music by Kevin MacLeod – incompetech.com: MidRoll Promo – Mining by Moonlight Koal Challenge – Sam Roux

In this episode, Sam breaks down the different ways your body burns calories and why having a step goal can be so beneficial to weight loss.  She goes over several studies discussing the connection between daily movement and hunger management, fat loss, as well as weight loss maintenance.  You can find all the references below:•PMID: 29289613 Homeostatic and non-homeostatic appetite control along the spectrum of physical activity levels: An updated perspective•Burton, H.M. and E.F. Coyle, Daily Step Count and Postprandial Fat Metabolism. Med Sci Sports Exerc, 2021. 53(2): p. 333-340.•Sullivan Bisson, A.N., S.A. Robinson, and M.E. Lachman, Walk to a better night of sleep: testing the relationship between physical activity and sleep. Sleep Health, 2019. 5(5):•Foright, R., et al., Effects of Exercise during Weight Loss Maintenance on Appetite Regulation in Women. Transl J Am Coll Sports Med, 2020.•Foright, R.M., et al., Is regular exercise an effective strategy for weight loss maintenance?  Physiol Behav, 2018.•Mayer, J., P. Roy, and K.P. Mitra, Relation between caloric intake, body weight, and physical work: studies in an industrial male population in West Bengal.  Am J Clin Nutr, 1956.Follow Sam on IG at @fitfam_bysamLearn more about the Fitfam at www.fitfambysam.com

Découvrez le livre NEUROSAPIENS

With a single genetic variation, some of us are fast, moderate or slow caffeine metabolisers. So should competitive athletes be doing genetic testing to inform their race day caffeine strategy? Just last week, a new meta-analysis was published that tries to answer this question by bringing together all the studies published to date. Two of the authors, Gabriel Barreto and Dr Bryan Saunders from the University of São Paulo are here to explain their research and the implications for runners, cyclists and triathletes.   Read the research paper: Barreto G, Esteves GP, Marticorena F, Oliveira TN, Grgic J, Saunders B. (2023). Caffeine, CYP1A2 Genotype and Exercise Performance: A Systematic Review and Meta-analysis. Med Sci Sports Exerc. In Press: https://doi.org/10.1249/MSS.0000000000003313   Read the summary Twittter/X thread: https://twitter.com/Bicycle_Bryan/status/1714311368709460319   Follow Bryan on Twitter/X: @Bicycle_Bryan   Follow Gabriel on Twitter/X: @nutrigabarreto    

In part one of our series on intermittent fasting, we looked at the pros and cons of time restricted eating for general health. However, general health is not the only thing we want you to understand. We also want you to be aware of how intermittent fasting can impact your athletic pursuits. In part two of the series, we examine IF's impacts on strength, endurance, body composition, and other metrics related to athletic performance.  Get stickers, work with us, and support the podcast: Send Lauren an email so you can get a sticker for submitting a review that we feature on the Podcast! https://www.goodsprayclimbing.com/contact If the nutrition side of training has you stumped - no sweat, Caitlin's 1:1 nutrition coaching will take you where you need to go. You can apply for 1:1 nutrition coaching for fall at the link below. https://cvhnutrition.typeform.com/to/vtvdMimd?typeform-source=www.caitlinholmes.com Join the Custom Plan wait list!  https://www.goodsprayclimbing.com/custom-plan-wait-list Get the Training Plan Makeover delivered to your inbox each week! www.goodsprayclimbing.com/training-plan-makeover Learn about Good Spray Programs! Support us on Patreon: https://www.patreon.com/averageclimberpodcast Learn more about Plug Tone Audio - www.plugtoneaudio.com SOURCES:  1. Clayton DJ, Barutcu A, Machin C, Stensel DJ, James LJ. Effect of Breakfast Omission on Energy Intake and Evening Exercise Performance. Med Sci Sports Exerc. 2015 Dec;47(12):2645-52. doi: 10.1249/MSS.0000000000000702. PMID: 25970668. 2. Cornford E, Metcalfe R. Omission of carbohydrate-rich breakfast impairs evening 2000-m rowing time trial performance. Eur J Sport Sci. 2019 Feb;19(1):133-140. doi: 10.1080/17461391.2018.1545052. Epub 2018 Nov 15. PMID: 30431398. 3. Levy, Emily MD; Chu, Thomas DO. Intermittent Fasting and Its Effects on Athletic Performance: A Review. Current Sports Medicine Reports 18(7):p 266-269, July 2019. | DOI: 10.1249/JSR.0000000000000614  4. Moro, T., Tinsley, G. M., Longo, G., Grigoletto, D., Bianco, A., Ferraris, C., Guglielmetti, M., Veneto, A., Tagliabue, A., Marcolin, G., & Paoli, A. (2020). Time-restricted eating effects on performance, immune function, and body composition in elite cyclists: a randomized controlled trial. Journal of the International Society of Sports Nutrition, 17(1). https://doi.org/10.1186/s12970-020-00396-z    

Brendan Egan is the head of the School of Health & Human Performance at Dublin City University. Brendan's research investigates skeletal muscle function and adaptation across the life course, with special interest in the synergy between nutrition and exercise interventions ranging from athletes to older adults Brendan received his BSc Sport and Exercise Science from the University of Limerick in 2003, MSc Sport and Exercise Nutrition from Loughborough University in 2004, and PhD from Dublin City University in 2008, before completing two years of post-doctoral training at the Karolinska Institute.  His current projects include resisted sled sprinting, weight cutting in combat sports, and menstrual cycle and hormonal contraceptive use, as well as nutrition supplementation and performance such including exogenous ketones, beetroot juice and caffeinated chewing gum.  Outside of this Brendan has significant experience as a performance nutritionist with emphasis on field-based team sports, and endurance athletes. And we have it on very good authority that he was an exceptional athlete through his inter-county Gaelic footballer with Sligo from 2003 to 2017.   04:30 – Community shoutouts07:44 – Updates from Xylon & DavePaper mentioned in the podcast:Brady AJ, Egan B. Acute Ingestion of a Ketone Monoester without Co-Ingestion of Carbohydrate Improves Running Economy in Male Endurance Runners. Med Sci Sports Exerc. 2023 Aug 11. doi: 10.1249/MSS.0000000000003278. Epub ahead of print. PMID: 37565450.15:30 – Episode starts18:12 – Where did Brendan's academic journey start?21:15 – Why did Brendan choose to go into nutrition?22:50 – What has been Brendan's favourite sport to work with?28:40 – Favourite failures Brendan has had in his career31:56 – Why should people focus on general trends not specific numbers?34:49 – Endurance athletes and underfueling36:00 – Endurance athletes undereating protein38:08 – Why should you increase protein at breakfast42:43 – increasing protein and vegetables at breakfast46:40 – Molecular regulation of adaptation to exercise50:25 – What has Brendan learned from working in sports with weight cutting?56:03 – Are there learnings for endurance athletes from weight cutting sports?60:47 – Low fibre diet and body mass lostArticle mentioned on morning defecation and cerebral blood flow:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10142319/64:06 – Are exogenous ketones becoming more prevalent?66:03 – Summary of exogenous ketones for endurance performance70:03 – Blinding subjects in scientific studies73:41 – Beta hydroxybutyrate as a molecule and why it is so powerful76:14 – Exogenous ketones and running economy80:20 – What's Brendan's experience with CGM?86:11 – What does Brendan think about carbohydrate intakes above 120g/hr?92:30 – What are low hanging fruit in the supplement space for endurance athletes?98:47 – What is Brendan's 1km time trial time?100:43 – What are Brendan's current sporting endeavours?104:30 – OutroBrendan's Article on Adaptations to Exercise:https://pubmed.ncbi.nlm.nih.gov/36395350/Blog onweight:https://blog.supersapiens.com/what-is-race-weight/Brendan's ReviewArticle on Ketone Use:https://pubmed.ncbi.nlm.nih.gov/36214993/

On this episode we were joined by special guest Dr. Megan Graham from the University of Kentucky. Gluteal Muscle Forces during Hip-Focused Injury Prevention and Rehabilitation Exercises. Collings TJ, Bourne MN, Barrett RS, et al. Med Sci Sports Exerc. 2023;55(4):650-660. doi:10.1249/MSS.0000000000003091 Due to copyright laws, unless the article is open source we cannot legally post the PDF on the website for the world to download at will. Brought to you by CSMi – https://www.humacnorm.com/ptinquest Learn more about/Buy Erik's courses – The Science PT Support us on the Patreons! Music for PT Inquest: “The Science of Selling Yourself Short” by Less Than Jake Used by Permission Other Music by Kevin MacLeod – incompetech.com: MidRoll Promo – Mining by Moonlight

Dobrze wszystkim znany związek, utożsamiany głównie z kawą - kofeina. Może zmniejszać uczucie zmęczenia, poprawiać funkcje poznawcze, czy nawet wyniki w sporcie. To jedna z niewielu skutecznych i legalnych substancji. Co warto o niej wiedzieć? Czy u każdego się sprawdzi? Dlaczego niektórzy czują się po niej gorzej? Jakie dawki są skuteczne i jak ma się do tego kawa? Kiedy należy uważać na spożycie a nawet zrezygnować z kofeiny? __

En este episodio os hablo sobre la Variabilidad de la Frecuencia Cardíaca y su relación con los deportes de resistencia y la salud. Os dejo las referencias a los estudios: Referencias: 1. Makivić, B.; Nikić Djordević, M.; Willis, M. Heart Rate Variability (HRV) as a Tool for Diagnostic and Monitoring Performance in Sport and Physical Activities: Journal of Exercise Physiology Online. 16: 103-131 p. 2013 2. BUCHHEIT, M. Monitoring training status with HR measures: do all roads lead to Rome? Front Physiol, v. 5, p. 73, 2014. ISSN 1664-042X. 3. BILLMAN, G. E. Heart rate variability – a historical perspective. Front Physiol, v. 2, p. 86,2011.ISSN,1664-042X. 4. Singh, N., Moneghetti, K. J., Christle, J. W., Hadley, D., Plews, D., & Froelicher, V. (2018). Heart rate Variability: An old metric with new meaning in the era of using mHealth technologies for health and exercise Training Guidance. Part One: Physiology and methods. Arrhythmia & Electrophysiology Review, 7(3), 193. https://doi.org/10.15420/aer.2018.27.2 5. Hynynen E, Uusitalo A, Konttinen N, Rusko H. Heart rate variability during night sleep and after awakening in overtrained athletes. Med Sci Sports Exerc. 2006 Feb;38(2):313-7. doi: 10.1249/01.mss.0000184631.27641.b5. PMID: 16531900. 6. Kemp, A. H., & Quintana, D. S. (2013). The relationship between mental and physical health: insights from the study of heart rate variability. International Journal of Psychophysiology, 89(3), 288-296 7. . Karpyak VM, Romanowicz M, Schmidt JE, Lewis KA, Bostwick JM. Characteristics of heart rate variability in alcohol-dependent subjects and nondependent chronic alcohol users. Alcohol Clin Exp Res. 2014 Jan;38(1):9-26. doi: 10.1111/acer.12270. Epub 2013 Oct 11. PMID: 24117482. 8. Pietilä J, Helander E, Korhonen I, Myllymäki T, Kujala UM, Lindholm H. Acute Effect of Alcohol Intake on Cardiovascular Autonomic Regulation During the First Hours of Sleep in a Large Real-World Sample of Finnish Employees: Observational Study. JMIR Ment Health. 2018;5(1):e23. Published 2018 Mar 16. doi:10.2196/mental.9519 —————ENTRENAMIENTOS PERSONALIZADOS———— Si quieres entrenar conmigo, escríbeme a: pablo@pablojcastillo.es Y estaré encantado de atenderte. ————DESCUENTOS PARA VOSOTROS:—————— - RELOJES COROS Para cualquier COROS, tienes un 5% de descuento con mi código: PCASTILLO en la web oficial: https://bit.ly/3z4L6QI - AIROFIT Si os interesa y queréis haceros con uno, os dejo esté link a la web oficial con un 15% de descuento: https://bit.ly/3BhgvAV - Minimalism Brand. Compra la ropa de la empresa ética Minimalism. https://minimalismbrand.com/?ref=Pcastillo - IDOVEN, CARDIOLOGÍA DEPORTIVA Os dejo también el enlace de DESCUENTO que ha preparado IDOVEN para vosotros. 10% de descuento para los estudios de 7 días y de 21 días. Aprovechad si os interesa. https://idoven.ai/discount/PABLOCASTILLO10 - NUTRITRAIN CLINIC Tenéis descuento en todos los tratamientos tanto Online como presenciales, si es presencial, sólo tenéis que decir que vais de nuestra parte. https://nutritrainclinic.com Si es online, podeis usar el código: PABLOCASTILLO10 - GAFAS SALICE En la web de las gafas de origen italiano SALICE, con mi código SALICE10, tenéis un 10% de descuento. https://salice.es Email: info@pablojcastillo.es Facebook: https://www.facebook.com/PabloJ.CastilloPerez Strava: https://www.strava.com/athletes/7774094 Instagram: https://www.instagram.com/pablocastillogr Twitter: https://twitter.com/PabloCastilloGr

En este episodio os hablo sobre la Variabilidad de la Frecuencia Cardíaca y su relación con los deportes de resistencia y la salud. Os dejo las referencias a los estudios: Referencias: 1. Makivić, B.; Nikić Djordević, M.; Willis, M. Heart Rate Variability (HRV) as a Tool for Diagnostic and Monitoring Performance in Sport and Physical Activities: Journal of Exercise Physiology Online. 16: 103-131 p. 2013 2. BUCHHEIT, M. Monitoring training status with HR measures: do all roads lead to Rome? Front Physiol, v. 5, p. 73, 2014. ISSN 1664-042X. 3. BILLMAN, G. E. Heart rate variability – a historical perspective. Front Physiol, v. 2, p. 86,2011.ISSN,1664-042X. 4. Singh, N., Moneghetti, K. J., Christle, J. W., Hadley, D., Plews, D., & Froelicher, V. (2018). Heart rate Variability: An old metric with new meaning in the era of using mHealth technologies for health and exercise Training Guidance. Part One: Physiology and methods. Arrhythmia & Electrophysiology Review, 7(3), 193. https://doi.org/10.15420/aer.2018.27.2 5. Hynynen E, Uusitalo A, Konttinen N, Rusko H. Heart rate variability during night sleep and after awakening in overtrained athletes. Med Sci Sports Exerc. 2006 Feb;38(2):313-7. doi: 10.1249/01.mss.0000184631.27641.b5. PMID: 16531900. 6. Kemp, A. H., & Quintana, D. S. (2013). The relationship between mental and physical health: insights from the study of heart rate variability. International Journal of Psychophysiology, 89(3), 288-296 7. . Karpyak VM, Romanowicz M, Schmidt JE, Lewis KA, Bostwick JM. Characteristics of heart rate variability in alcohol-dependent subjects and nondependent chronic alcohol users. Alcohol Clin Exp Res. 2014 Jan;38(1):9-26. doi: 10.1111/acer.12270. Epub 2013 Oct 11. PMID: 24117482. 8. Pietilä J, Helander E, Korhonen I, Myllymäki T, Kujala UM, Lindholm H. Acute Effect of Alcohol Intake on Cardiovascular Autonomic Regulation During the First Hours of Sleep in a Large Real-World Sample of Finnish Employees: Observational Study. JMIR Ment Health. 2018;5(1):e23. Published 2018 Mar 16. doi:10.2196/mental.9519 —————ENTRENAMIENTOS PERSONALIZADOS———— Si quieres entrenar conmigo, escríbeme a: pablo@pablojcastillo.es Y estaré encantado de atenderte. ————DESCUENTOS PARA VOSOTROS:—————— - RELOJES COROS Para cualquier COROS, tienes un 5% de descuento con mi código: PCASTILLO en la web oficial: https://bit.ly/3z4L6QI - AIROFIT Si os interesa y queréis haceros con uno, os dejo esté link a la web oficial con un 15% de descuento: https://bit.ly/3BhgvAV - Minimalism Brand. Compra la ropa de la empresa ética Minimalism. https://minimalismbrand.com/?ref=Pcastillo - IDOVEN, CARDIOLOGÍA DEPORTIVA Os dejo también el enlace de DESCUENTO que ha preparado IDOVEN para vosotros. 10% de descuento para los estudios de 7 días y de 21 días. Aprovechad si os interesa. https://idoven.ai/discount/PABLOCASTILLO10 - NUTRITRAIN CLINIC Tenéis descuento en todos los tratamientos tanto Online como presenciales, si es presencial, sólo tenéis que decir que vais de nuestra parte. https://nutritrainclinic.com Si es online, podeis usar el código: PABLOCASTILLO10 - GAFAS SALICE En la web de las gafas de origen italiano SALICE, con mi código SALICE10, tenéis un 10% de descuento. https://salice.es Email: info@pablojcastillo.es Facebook: https://www.facebook.com/PabloJ.CastilloPerez Strava: https://www.strava.com/athletes/7774094 Instagram: https://www.instagram.com/pablocastillogr Twitter: https://twitter.com/PabloCastilloGr

Nachdem wir in der letzten Ausgabe die Basics zur Trainingsintensitätsverteiung (TID) geklärt haben, widmen wir uns diesmal den richtig spannenden Fragen zur Evidenz: - Welche TID ist "die beste"? UND: - Was muss man dabei (noch) beachten? Den Rahmen dieser Episode bildet der "Schlagabtausch" zwischen zwei verschiedenen Arbeitsgruppen, die das für und wider polarisierten Trainings diskutieren. Wer am Ende die Oberhand behält und wie ihr die individuell "beste" TID findet, erfahrt ihr in dieser Folge. Link zum Videopodcast auf YouTube: https://youtube.com/playlist?list=PLGrWhjV7T1HabXM9m-UvepBHn36iFphEX 0:00:00 Intro 0:01:54 Recap zu den Basics 0:05:37 Welche TID ist optimal? 0:07:39 PRO polarisierte TID 0:08:39 Korrelationsanalysen 0:13:14 Meta-Analyse 0:18:28 Interventionsstudien 0:23:15 CONTRA polarisierte TID 0:25:08 pyramidale TIDs 0:28:34 fehlende Evidenz 0:37:10 Response von Foster et al. 0:45:56 Response von Burnley et al. 0:50:38 Was sollte man beachten? 1:02:20 alternative Konzepte 1:04:31 Konzentrationsprofile 1:06:53 Zusammenfassung 1:09:43 Outro Literatur: Bourgois et al. (2019). Int J Sports Physiol Perform: https://pubmed.ncbi.nlm.nih.gov/31484159/ Burnley et al. (2022). Med Sci Sports Exerc: https://pubmed.ncbi.nlm.nih.gov/35135998/ Burnley et al. (2022). Response to Forster et al.: https://pubmed.ncbi.nlm.nih.gov/35576139/ Casado et al. (2021). J Strength Cond Res: https://pubmed.ncbi.nlm.nih.gov/31045681/ Esteve-Lanao et al. (2007). J Strength Cond Res: https://pubmed.ncbi.nlm.nih.gov/17685689/ Filipas et al. (2022). Scand J Med Sci Sports: https://pubmed.ncbi.nlm.nih.gov/34792817/ Foster et al. (2022) Med Sci Sports Exerc: https://pubmed.ncbi.nlm.nih.gov/35136001/ Forster et al. (2022). Response to Burnley et al.: https://pubmed.ncbi.nlm.nih.gov/35576138/ Henritze et al. (1985). Eur J Appl Physiol: https://pubmed.ncbi.nlm.nih.gov/4018061/ Hydren & Cohen (2015). J Strength Cond Res: https://pubmed.ncbi.nlm.nih.gov/26595137/ Muñoz et al. (2014a). Int J Sports Physiol Perform: https://pubmed.ncbi.nlm.nih.gov/23921084/ Muñoz et al. (2014b). Int J Sports Physiol Perform: https://pubmed.ncbi.nlm.nih.gov/23752040/ Neal et al. (1985). J Appl Physiol:https://pubmed.ncbi.nlm.nih.gov/23264537/ Passfield & Hopker (2017). Int J Sports Physiol Perfrom: https://pubmed.ncbi.nlm.nih.gov/27967295/ Röhrken et al (2020). Front Physiol: https://pubmed.ncbi.nlm.nih.gov/33281607/ Rosenblat et al. (2019). J Strength Cond Res: https://pubmed.ncbi.nlm.nih.gov/29863593/ Seiler & Kjerland (2006). Sand J Med Sci Sports: https://pubmed.ncbi.nlm.nih.gov/16430681/ Sjödin et al. (1982). Eur J Appl Physiol: https://pubmed.ncbi.nlm.nih.gov/6213407/ Sperlich et al. (2022). Med Sci Sports Exerc: https://pubmed.ncbi.nlm.nih.gov/35704443/ Stöggl & Sperlich (2014). Front Physiol: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3912323/ Stöggl & Sperlich (2019). Front Physiol: https://pubmed.ncbi.nlm.nih.gov/31178747/ Zinner et al. (2018). Med Sci Sports Exerc: https://pubmed.ncbi.nlm.nih.gov/29509644

Die Trainingsintensitätsverteilung (TID) ist im Ausdauersport bedeutsam und stark diskutiert zugleich. In diesem ersten Part erfahrt ihr die wichtigsten Basics: 1) Welche TIDs gibt es überhaupt? 2) Wie kann ich die TID bestimmen? 3) Wie haben sich TIDs entwickelt? UND:  4) Welche TIDs finden wir heutzutage im Leistungssport? Ihr wollt wissen, welche TID "die beste" ist? Das erfahrt ihr dann im zweiten Part! ;-) Außerdem gibt's ein kurzes Update zum Thema "Menstruationszyklus und Training" mit einem brandneuen und spannenden Artikel:  Oosthuyse et al. (2023). Eur J Appl Physiol Link zum Videopodcast auf YouTube Kapitel: 0:00:00 Intro  0:02:33 Update - Zyklus + Training 0:04:09 Themen der Episode 0:07:49 Wie sollte man trainieren? 0:09:23 Trainingsumfang 0:13:14 Warum nicht nur HIIT? 0:18:13 Trainingszonen 0:21:39 TID-Varianten 0:25:35 Wie bestimmt man TID? 0:27:31 Der 80/20 Mythos 0:32:51 Methodenvergleiche 0:42:16 Entwicklung von TIDs 0:49:26 Neuere TIDs 0:51:33 Tendenz zur Mitte 0:53:26 TIDs im Laufen 0:58:32 Lauflegenden 1:01:29 Zusammenfassung 1:04:08 Outro Literatur:  Bellinger et al. (2019). Int J Sports Physiol Perform: https://pubmed.ncbi.nlm.nih.gov/31188692/ Bourgois et al. (2019). Int J Sports Physiol Perform: https://pubmed.ncbi.nlm.nih.gov/31484159/ Campos et al. (2021). Int J Sports Med https://pubmed.ncbi.nlm.nih.gov/34749417/ Casado et al. (2022). Int J Sports Physiol Perform https://pubmed.ncbi.nlm.nih.gov/35418513/ Esteve-Lanao et al. (2007). J Strength Cond Res https://pubmed.ncbi.nlm.nih.gov/17685689/ Fiskerstrand & Seiler (2004). Scand J Med Sci Sports: https://pubmed.ncbi.nlm.nih.gov/15387804/ Foster et al. (2001). S Afr J Sports Med: https://journals.co.za/doi/pdf/10.10520/AJA10155163_1372 Foster et al. (2022) Med Sci Sports Exerc: https://pubmed.ncbi.nlm.nih.gov/35136001/ Haugen et al. (2022). Sports Med Open: https://pubmed.ncbi.nlm.nih.gov/35362850/ Hopkins (2009). Med Sci Sports Exerc: https://pubmed.ncbi.nlm.nih.gov/19092709/ Hydren & Cohen (2015). J Strength Cond Res: https://pubmed.ncbi.nlm.nih.gov/26595137/ Kenneally et al. (2018). Int J Sports Physiol Perform: https://pubmed.ncbi.nlm.nih.gov/29182410/ Kenneally et al. (2021). Eur J Sport Sci: https://pubmed.ncbi.nlm.nih.gov/32449500/ Laursen (2010). Scand J Med Sci Sports: https://pubmed.ncbi.nlm.nih.gov/20840557/ Manzi et al. (2015). Int J Sports Physiol Perform: https://pubmed.ncbi.nlm.nih.gov/25803237/ McGawley et al. (2017). Front Physiol: https://pubmed.ncbi.nlm.nih.gov/28659826/ Robinson et al. (1991). Med Sci Sports Exerc: https://pubmed.ncbi.nlm.nih.gov/1943629/ Seiler et al. (2010). Int J Sports Physiol Perfrom: https://pubmed.ncbi.nlm.nih.gov/20861519/ Seiler & Kjerland (2006). Sand J Med Sci Sports: https://pubmed.ncbi.nlm.nih.gov/16430681/ Seiler & Tønnessen (2009). Sportsci: https://sportsci.org/2009/sai.pdf Stanley et al. Sports Med: https://pubmed.ncbi.nlm.nih.gov/23912805/ Stöggl (2018). Front Young Minds: https://kids.frontiersin.org/articles/10.3389/frym.2018.00017 Stöggl & Sperlich (2015). Front Physiol: https://pubmed.ncbi.nlm.nih.gov/26578968/ Tjelta et al. (2013). Int J Appl Sports Sci: https://www.kci.go.kr/kciportal/landing/article.kci?arti_id=ART001778301 Tjelta et al. (2014). Int J Sports Sci Coach: https://journals.sagepub.com/doi/10.1260/1747-9541.9.1.139 Treff et al. (2019). Front Physiol: https://pubmed.ncbi.nlm.nih.gov/31249533/

You may think you understand the important of steps as far as energy out goes, but there is SO MUCH MORE to it than that!!! Today's Episode we are breaking down WHY we track steps, and what the research shows about different step averages in regards to your overall health and hitting your fitness goals.Topics: (00:24) - Mesocycle and Microcycle (01:57) - Versa Gripps (04:44) - Steps challenge and step knowledge (05:54) - Don't get weird about steps (07:35) - Step levels explained (10:31) - Why 8,000 steps? (13:15) - Benefits that are often overlooked (18:41) - What about 12,000? (22:21) - Does cardio count towards steps? (24:29) - Movement builds momentum (27:58) - Changing the story you tell about yourself (33:33) - Doing all or something (34:24) - It willl look different for everybody (37:46) - Suggestions from recent steps challenge (45:17) - Habit stacking (47:52) - Recapping the benefits of movement Sign up HERE for the LiftingLindsay Newsletter so you never miss out on fitness and health brain gains!Want optimized training programs? You have enough to think about, let me do all your training programming for you. Sign up HERE for optimized training, no matter the goal. Training programs include home alternatives. I have 3,4 & 5 day programs. You can also upload videos for form reviews done by me in the VIP Facebook group Facebook group includes monthly challenges to take your health to the next level and have a chance to win prizes too! Studies sited PMID: 29289613 Homeostatic and non-homeostatic appetite control along the spectrum of physical activity levels: An updated perspective Burton, H.M. and E.F. Coyle, Daily Step Count and Postprandial Fat Metabolism. Med Sci Sports Exerc, 2021. 53(2): p. 333-340. Sullivan Bisson, A.N., S.A. Robinson, and M.E. Lachman, Walk to a better night of sleep: testing the relationship between physical activity and sleep. Sleep Health, 2019. 5(5): Foright, R., et al., Effects of Exercise during Weight Loss Maintenance on Appetite Regulation in Women. Transl J Am Coll Sports Med, 2020. Foright, R.M., et al., Is regular exercise an effective strategy for weight loss maintenance?  Physiol Behav, 2018. Mayer, J., P. Roy, and K.P. Mitra, Relation between caloric intake, body weight, and physical work: studies in an industrial male population in West Bengal.  Am J Clin Nutr, 1956.

Caminhada emagrece? Essa deve ser uma das maiores dúvidas que recebemos desde que começamos a falar de alimentação saudável (comida de verdade, low-carb, cetogênica) na internet. Hoje, analiso o resultado de um estudo científico que responde a esta exata questão. Este era um vídeo VIP para alunos da Comunidade M.A.G.R.A., que excepcionalmente estamos abrindo aqui no YouTube para que você possa ter um gostinho de como é participar deste super grupo VIP, fazer perguntas, e emagrecer e manter os resultados para sempre. Na Comunidade M.A.G.R.A., temos - conteúdos exclusivos, - explicações de estudos, - grupo VIP no WhatsApp, - interação diária, - conversas com profissionais da saúde (médicos, nutricionistas, endocrinologistas, personal trainers, e muito mais), - curso completo de emagrecimento Protocolo MAGRA, e muito, muito mais. Para ter todas as suas dúvidas diretamente respondidas por nós, e fazer parte de um grupo VIP e motivado, garanta sua vaga agora: https://pay.hotmart.com/U59357169N?off=pgi3rbw5&checkoutMode=10&split=12&src=podcast ------------ * Links E Recursos Mencionados * - sobre a velocidade da perda de peso: https://www.youtube.com/watch?v=mWAFNhpF9vM - sobre o seu metabolismo, a sensação de fome, e o hormônio leptina: https://www.youtube.com/watch?v=zrzazqe1Mb8 - como quebrar um platô de perda de peso: https://www.youtube.com/watch?v=rw71wAGS4KA - participe da Comunidade M.A.G.R.A.: https://pay.hotmart.com/U59357169N?off=pgi3rbw5&checkoutMode=10&split=12&src=podcast - estudo em questão: Swift DL, Nevels TR, Solar CA, Brophy PM, McGee JE, Brewer SB, Clark A, Houmard JA, Lutes LD. The Effect of Aerobic Training and Increasing Nonexercise Physical Activity on Cardiometabolic Risk Factors. Med Sci Sports Exerc. 2021 Oct 1;53(10):2152-2163. doi: 10.1249/MSS.0000000000002675. PMID: 33867498. ---------- Participe da na lista VIP de transmissão: - no TELEGRAM: https://landing.senhortanquinho.com/telegram-cadastro-lista-vip-telegram-senhor-tanquinho/ - no WHATSAPP: https://landing.senhortanquinho.com/whatsapp/ ---------- Deixamos um agradecimento especial aos alunos dos nossos livros, cursos e treinamentos. Para você que busca mais resultados em menos tempo, com mudanças poderosas e duradouras: nós podemos te ajudar. --- Support this podcast: https://anchor.fm/senhortanquinho/support

An interesting new study suggests simply cutting calories is more effect than intermittent fasting. Let's dive into the details and see it that is actually true.References:  Moro T, Tinsley G, Pacelli FQ, Marcolin G, Bianco A, Paoli A. Twelve Months of Time-restricted Eating and Resistance Training Improves Inflammatory Markers and Cardiometabolic Risk Factors. Med Sci Sports Exerc. 2021 Dec 1;53(12):2577-2585. doi: 10.1249/MSS.0000000000002738. PMID: 34649266.Lowe DA, Wu N, Rohdin‐Bibby L, Moore AH, Kelly N, Liu YE, Philip E, Vittinghoff E, Heymsfield SB, Olgin JE, et al. Effects of time‐restricted eating on weight loss and other metabolic parameters in women and men with overweight and obesity: the TREAT randomized clinical trial. JAMA Intern Med. 2020; 180:1491–1499.  Zhao, D., et al. "Association of Eating and Sleeping Intervals With Weight Change Over Time: The Daily24 Cohort." Journal of the American Heart Association 2023(0): e026484.VISIT OUR STOREStore: https://www.selfelements.comFOLLOW USwww.selfprinciple.orgwww. youtube.com/selfprinciplewww.youtube.com/plantbasedkidneyhealthwww.instagram.com/seanhashmimd

On this episode we were joined by special guest researcher Mikel Joachim from the University of Wisconsin-Madison Preseason Eccentric Strength Is Not Associated with Hamstring Strain Injury: A Prospective Study in Collegiate Athletes Wille CM, Stiffler-Joachim MR, Kliethermes SA, et al. Med Sci Sports Exerc. 2022;54(8):1271-1277. doi:10.1249/MSS.0000000000002913 Due to copyright laws, unless the article is open source we cannot legally post the PDF on the website for the world to download at will. Brought to you by CSMi – https://www.humacnorm.com/ptinquest Learn more about/Buy Erik's courses – The Science PT Support us on the Patreons! Music for PT Inquest: “The Science of Selling Yourself Short” by Less Than Jake Used by Permission Other Music by Kevin MacLeod – incompetech.com: MidRoll Promo – Mining by Moonlight

In this epsisode Lynndsey breaks down stategies she uses when designing training programs for clients who are limited on time for their workouts.    Spoiler: HIIT and Cardio aren't it!    References:  Pasiakos SM, Cao JJ, Margolis LM, Sauter ER, Whigham LD, McClung JP, Rood JC, Carbone JW, Combs GF Jr, Young AJ. Effects of high-protein diets on fat-free mass and muscle protein synthesis following weight loss: a randomized controlled trial. FASEB J. 2013 Sep;27(9):3837-47. doi: 10.1096/fj.13-230227. Epub 2013 Jun 5. PMID: 23739654. Schoenfeld BJ, Contreras B, Krieger J, Grgic J, Delcastillo K, Belliard R, Alto A. Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Med Sci Sports Exerc. 2019 Jan;51(1):94-103. doi: 10.1249/MSS.0000000000001764. PMID: 30153194; PMCID: PMC6303131.    

Nathan Carlson is a physical therapist, coach, and business owner based out of Kansas City. He specializes in the management of bone stress injuries, managing the high school and collegiate runner, and implementing resistance training with endurance athletes. Nathan teaches nationally and internationally on these topics. Nathan has two digital resources - A Guidebook to Running After a Stress Fracture and A Guidebook to Navigating High School Running. In this episode, we focus on how to approach bone stress injuries once we have established our diagnosis. We open our discussion with the physiology of bone healing and what the current research says about how long it actually takes for a bone to heal and how that may differ based on the location of the injury. We also discuss the factors that influence treatment, how to test when an athlete is ready to return to running, and how to progress training load for a successful recovery. Bone stress injuries are one of the most complex and frustrating injuries for runners. After our discussion with Nathan, we hope that you will have a better understanding of the training, nutrition, and metabolic factors that need to be considered with diagnosing and treating these injuries. What we talked about: 3:05- The physiology of bone healing and the expectations to set for patients 17:40- Modalities for recovery 22:20- Focus for the return to run program 31:00- Being flexible with the protocol Show notes: Nathan's website Nathan on Instagram References: Gehman S, Ackerman KE, Caksa S, Rudolph SE, Hughes JM, Garrahan M, Tenforde AS, Bouxsein ML, Popp KL. Restrictive Eating and Prior Low-Energy Fractures Are Associated With History of Multiple Bone Stress Injuries. Int J Sport Nutr Exerc Metab. 2022 May 6;32(5):325-333. Popp KL, Ackerman KE, Rudolph SE, Johannesdottir F, Hughes JM, Tenforde AS, Bredella MA, Xu C, Unnikrishnan G, Reifman J, Bouxsein ML. Changes in Volumetric Bone Mineral Density Over 12 Months After a Tibial Bone Stress Injury Diagnosis: Implications for Return to Sports and Military Duty. Am J Sports Med. 2021 Jan;49(1):226-235. Rudolph SE, Caksa S, Gehman S, Garrahan M, Hughes JM, Tenforde AS, Ackerman KE, Bouxsein ML, Popp KL. Physical Activity, Menstrual History, and Bone Microarchitecture in Female Athletes with Multiple Bone Stress Injuries. Med Sci Sports Exerc. 2021 Oct 1;53(10):2182-2189. Warden SJ, Davis IS, Fredericson M. Management and prevention of bone stress injuries in long-distance runners. J Orthop Sports Phys Ther. 2014 Oct;44(10):749-65. Warden SJ, Edwards WB, Willy RW. Optimal Load for Managing Low-Risk Tibial and Metatarsal Bone Stress Injuries in Runners: The Science Behind the Clinical Reasoning. J Orthop Sports Phys Ther. 2021 Jul;51(7):322-330.

No one wants an injury to happen, but learning to train around it can make you a better and stronger athlete.  Today Jen and Kristin share their experiences and tips.   Articles referenced:  Type 1 Muscle Fiber Hypertrophy after Blood Flow-restricted Training in Powerlifters. Med Sci Sports Exerc. 2019 Feb;51(2):288-298 https://www.ncbi.nlm.nih.gov/pubmed/30188363   Get stronger faster by dialing in your nutrition and recovery: Work with Kristin and her team: https://ffn.ck.page/products/1-1-premium-monthly-coaching   Get strong like Jen: Join the Thompson's Gym app: https://thompsonsgym.programs.app   Sign up for The Strength Academy Membership & join LIVE us for our bi-weekly interactive podcast recordings.   Follow the hosts: Dr. Kristin Lander: @drkristinlander Jen Thompson: @jenthompson132   Follow us on Instagram   

Overtraining é uma condição associada a um desequilíbrio de longo prazo entre treinamento e recuperação. Caracterizada como “uma diminuição específica do desempenho no esporte juntamente com distúrbios no estado de humor. O desempenho inferior persiste apesar de um período de recuperação que dura semanas ou meses. Além de ser de difícil diagnóstico, o Overtraining também pode ser confundindo com a RED's Deficiência de Energia Relativa no Esporte, ou seja, os sintomas podem estar associados à um déficit de ingestão calórica ao invés de um excesso de carga de treino. A prevenção ainda é a melhor cura, e para evitar o início dessas síndromes, os atletas devem registrar diariamente a carga de treinamento, usando um diário de treinamento diário ou registro de treinamento. Por isso, neste episódio, discutimos um pouco sobre esse fenômeno para que você possa identificá-lo com mais facilidade no dia a dia e ainda, trouxemos estratégias de monitoramento e prevenção para que você não chegue neste quadro! Para esse bate-papo contamos com a presença do professor Dr. Richard Leite, que veio trazer sua bagagem de fisiologia do Esporte e de ex-atleta de natação com histórico de overtraining. Além disso, como é um episódio temático, temos 3 sugestões de leitura para vocês: Stellingwerff T, Heikura IA, Meeusen R, Bermon S, Seiler S, Mountjoy ML, Burke LM. Overtraining Syndrome (OTS) and Relative Energy Deficiency in Sport (RED-S): Shared Pathways, Symptoms and Complexities. Sports Med. 2021 Weakley J, Halson SL, Mujika I. Overtraining Syndrome Symptoms and Diagnosis in Athletes: Where Is the Research? A Systematic Review. Int J Sports Physiol Perform. 2022 (QUESTIONÁRIO) Meeusen R, Duclos M, Foster C, Fry A, Gleeson M, Nieman D, Raglin J, Rietjens G, Steinacker J, Urhausen A; European College of Sport Science; American College of Sports Medicine. Prevention, diagnosis, and treatment of the overtraining syndrome: joint consensus statement of the European College of Sport Science and the American College of Sports Medicine. Med Sci Sports Exerc. 2013 Vamos levar esse assunto importante para mais pessoas, Compartilhe esse episódio com seus amigos do pedal! Vem de roda!

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.

NASA har gennem flere år betalt folk for at ligge ned. Det viser sig at de perfekte forhold for at teste effekten af længere tid i rummet, svarer til at ligge i en seng med hovedet nedaf. På papiret virker det som drømmejobbet, men som de fleste af forsøgpersonerne opdager er det langt fra en dans på roser. Lyt med hvis du gerne vil vide hvordan man skider mens man ligger ned. Hvis du vil være med til at optage live med os på Discord kan du støtte os på 10er og blive en af vores kernelyttere https://bit.ly/VU10er - hvis pengene er knappe kan du også bare tjekke vores Facebookgruppe ud, vi hygger max!Du kan også tjekke vores webshop: bit.ly/vushop. Vi har T-shirts, kaffekopper og tasker! Og meget mere! Der er også en hønsetrøje!Send os vanvittig videnskab eller stil et spørgsmål på facebook, Instagram eller vudfordret@gmail.comTak til Christian Eiming for disclaimer.Tak til Barometer-Bjarke for Gak-O-meteret.Husk at være dumme

Sportowcy często sięgają po różnego rodzaju suplementy diety w nadziei na poprawę zdolności wysiłkowych. Niestety skutecznych substancji aktualnie znamy dość niewiele, stąd możliwości dodatkowych (legalnych) wspomagaczy są ograniczone. Z pomocą przychodzi jednak efekt placebo, który jak się okazuje, może wpływać na wspomniane parametry w sposób znaczący. Jak dokładnie? __ Szkolenie: Podstawy suplementacji w sporcie https://szkoleniacss.com/szkolenia/podstawy-suplementacji-w-sporcie-2/ __

Episode 100: Sexercise. Written by Valerie Civelli, MD. Comments by Namdeep Grewal, MD; and Hector Arreaza, MD. Have you ever wondered if sex is a good workout? Drs. Civelli, Grewal and Arreaza discuss the topic based on evidence offered by science. The following episode is not recommended for young children or people who consider sex a sensitive topic. This is the 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. This podcast was created for educational purposes only. Visit your primary care provider for additional medical advice.___________________________Sexercise. Written by Valerie Civelli, MD. Comments by Namdeep Grewal, MD; and Hector Arreaza, MD. A: If I say “bow chika wow wow” what's the first thing that comes to mind? The Chipmunks movie right?B: Yes, exactly, I can hear Alvin in his high-pitched voice, [higher tone] “bowchicka wow wow”. For those of you unfamiliar with this movie, don't feel too left out because even Alvin was hinting to exactly what you're thinking.A: Yep, we're going there today people.  Let's talk about sex.  Medically speaking of course. B: That's right because 1. If you're doing it, your risk for heart attacks and strokes are decreased after age 50 and 2. If you're not doing it, ask you're doctor, we should be discussing it and why not.A: Yes, that is the guideline-directed recommendation actually. We're recognizing more and more the importance of sexual activity in medicine and its impact on overall health, quality of life and even level of risk for mortality. However, given the sensitive nature of sexuality, few studies have been done to better correlate and define exactly what this means for our health specifically. Sex can be an embarrassing topic to discuss by patients, doctors and researchers which has been largely influenced by culture, religion and other societal norms.  Well, today let's break this proverbial glass. B: I agree, let's talk about sexuality activity and what research do we have.A: It has been said that Dr. Masters and Dr. Johnson were the earliest pioneers of this type of investigation. They published the first study of its kind in 1966, which examined the physiological responses of sexual activity. This was an 11-year observational study involving 382 females, ages 18 to 78, and 312 male volunteers, 21 to 89 years of age. The study identified a progressive increase in respiratory rates, up to 40 per minute, an increased heart rate 110 to 180 beats/min and an increase in systolic blood pressure by 30 to 80mmhg during sexual activity. In 1970, Hellerstein and Friedman identified the mean heart rate at the time of orgasm was 117.4 beats per minute with a range of 90 to 144. This was done in middle-age men, average age 47.5. Interestingly, the 24-hr ekg monitoring also identified a lower peak post coital heart rate, which was usually lower than the heart rates achieved with normal daily activities (around 120.1 beats per minute). In 1984, Bohlen et al. did a racier study with 10 couples using ECG, oxygen consumption (measured using a fast-responding polarographic O2 gas analyzer), heart rate and blood pressure monitoring before and during 4 types of sexual activity. This study obtained data during self-stimulation, partner stimulation, man-on-top and woman-on-top coitus.  The men were aged 25 to 43 years of age.  Results showed that self-stimulation increased the heart rate by 37 % from baseline to orgasm compared with a 51 % increase with man-on-top coitus. B: So already it was clear in 1966 to 1984 that physical exertion in the bedroom correlates to physiologic responses like increased heart rate, blood pressure, etc.  However, our question of the day is, does sexual activity count as exercise, and to that question we ask why or why not?A: When I think about exercise, I think about heart rate and blood pressure.  I think about indicators of energy expenditures and/or intensity. And specifically, while I'm working out…I'm talking about at the gym, and I'm running on the treadmill for example, my mental state is, how much longer until I can quit.  Duration and level of intensity while under this physical exertion feels most important. And according to the AHA, this has been heavily studied.  That's why 150 active intentional minutes of exercise are recommended per week to improve cardiovascular health. Does this translate to sexual activity? B: Well before we answer this, let's first mention the Bruce protocol. Have you ever heard of this? The Bruce protocol is a standard test of cardiovascular health, comprised of multiple stages of exertion on a treadmill, with three minutes spent per stage. Also at each stage, the incline and speed of the treadmill are elevated to increase cardiac work output, which is called METS. Stage 1 of the Bruce protocol is performed at 1.7 miles per hour and a 10% incline. Stage 2 is 2.5 mph and 12%, while Stage 3 goes to 3.4 mph and 14%. If you're a pilot for example, the FAA expects testing to achieve 85-100% of Maximum Predicted Heart Rate (220 minus your age) for a 9-minute duration.  With the Bruce protocol in mind, we circle back to our question of the day, does sex count as exercise?A: In 2007, Palmeri et al. reported that in 19 men and 13 women aged 40-75 years old, the intensity of sexual activity was comparable to stage II of the standard multistage Bruce protocol (moderate intensity) on a treadmill for men and stage I (low intensity) for women. In addition, maximal heart rate and blood pressure during sexual activity was approximately 75 % of that attained during maximum treadmill stress testing of the Bruce protocol. Collectively, based on these above studies, the physiological responses of sexual activity seem to be at a moderate intensity. B: Okay, so “you're saying there's a chance.” Right, one in a million Lloyd. Another movie reference, if you've seen the American classic Dumb and Dumber, you can appreciate it.  The point is, the level of intensity was identified by Palmeri's research but are we convinced sex may be used as exercise based on studies that were conducted more than a quarter of a century ago? As a studious, thriving resident physician, with a heavy background in research, I turned to Up to date for more data, and recommendations.  I had zero findings. Naturally I turned to Men's Health magazine to see what is out there to the general public:A: “You're in bed with your partner and you just finished a vigorous sex session. You're hot and sweaty, worked past that side cramp you got while thrusting, and are convinced you just burned as many calories as you would at the gym. You figure you can skip the treadmill today since your sex workout—a.k.a sex exercises, a.k.a sexercises—got you plenty of cardio.Well, we may have bad news: it depends on the type of sex you're having—specifically, how active you are during it, and how long you're having it—but unless you're really going at it for a couple of hours, odds are, it wasn't that great of a workout. To better quantify this, couples were evaluated while running on a treadmill for 30 minutes and compared to their sexercise. The results, which were published in the journal PLOS ONE, concluded that men burn 100 calories during the average sex session, while women burn about 69 calories. The researchers estimated that men burn roughly 4.2 calories per minute during sex, while women burn 3.1 calories. B: Men may be more physically active during sex which potentially explains why they burn more calories, study author Antony Karelis. But the main reason, Karelis told Time, is that “Men weigh more than women, and because of this, the energy expenditure will be higher in men for the same exercise performed.”It's also worth knowing that sex sessions in the study lasted an average of 25 minutes That's far longer than average. Times varied in the study, ranging from 10 to 57 minutes.  A: The longer the session, the more calories burned.  B: One study in the New England Journal of Medicine found that most sex sessions last six minutes. A: Here are some tips for burning more calories during sex:Make some moans and sighs to burn some extra calories.Change your position to make it more of a workout, especially women. If you're on top, move your hips like a belly dancer. It will feel good while giving you a workout.Experiment with a position where you squat on top of your partner and then bounce up and down. That's a great way to work out your thighs and rear.Try being on top rather than on the bottom, because research suggests that requires more energy.Kiss in unusual positions. Have the guy on his back. Do a push up on top of him. Come down to kiss him and then push back up.Take off your clothes in ways that burn calories. Draw it out and make it part of your foreplay. Or tease him as you get undressed. Do a seductive dance with a silk scarf, for example.Give a good massage to get your heart rate up. Ramp things up by going deeper. It's more sensual and works different muscles. Take turns so you can both get the calorie burn and its arousing impact. B: Harvard source:  During sexual intercourse, a man's heart rate rarely gets above 130 beats a minute, and his systolic blood pressure nearly always stays under 170. All in all, average sexual activity ranks as mild to moderate in terms of exercise intensity.  A: As for oxygen consumption, it comes in at about 3.5 METS (metabolic equivalents), which is about the same as taking a walk or playing ping pong. Sex burns about five calories a minute; that's four more calories used than watching TV. B: How do we decide if one is fit enough for sexual activity? For a 50-year-old man, the risk of having a heart attack in any given hour is about one in a million; sex doubles the risk, but it's still just two in a million. For men with heart disease, the risk is 10 times higher — but even for them, the chance of suffering a heart attack during sex is just 20 in a million. In short, if you are able to climb 3 flights of stairs, you are safe to proceed.  A: Circling back to exercise, keep in mind 4-5 calories burned per minute is still better than zero. Any time spent engaging in any level of physical activity is better than sitting on the couch.  B: Further, “Having sex for at least 10 minutes contributes to your cardiorespiratory health, increased serotonin levels (the happy hormone), and improved sleep,” Silberstang says. Studies have found that sex can relieve everything from anxiety and depression to high blood pressure.  A: When men orgasm, their bodies release serotonin, oxytocin, and prolactin, all hormones associated with better moods, relaxation, and lowered stress. Multiple studies have also found links between regular sex and a reduced risk for heart disease and prostate cancer, and a stronger immune system. One reason that sex isn't classified as a workout is due to its average duration: 3 to 13 minutes,” Silberstang explains. “So, naturally, one of the ways to make sex more of a cardio workout is to increase the time of the act.” C: The present study indicates that energy expenditure during sexual activity appears to be approximately 85 kcal or 3.6 kcal/min and seems to be performed at a moderate intensity in young healthy men and women. These results suggest that sexual activity may potentially be considered, at times, as a significant exercise. Moreover, both men and women reported that sexual activity was a highly enjoyable and more appreciated than the 30 min exercise session on the treadmill. Therefore, this study could have implications for the planning of intervention programs as part of a healthy lifestyle by health care professionals. B: We look forward to future studies that may further show the relationship between psychosocial/qualitative factors and energy expenditures which could explain how these variables could affect overall health and quality of life.____________________________Now we conclude episode 100, “Sexercise.” If you ever wondered if sexual intercourse was a good workout, today we learned that in general it is not an energy-demanding activity. The average man burns just 24 kilocalories during sex, but with some adjustments you can burn more calories, especially if the activity takes longer. If your patient is not having sex, they do not have to start having it just to exercise, remind everyone to be sexually responsible to prevent the spread of sexually transmitted infections and unintended pregnancies. Even without trying, every night you go to bed being a little wiser.Today we thank doctors Valerie Civelli, Namdeep Grewal, and Hector Arreaza. 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. Audio edition: Suraj Amrutia. See you next week!_____________________References:Frappier, Julie; Isabelle Toupin, Joseph J. Levy, Mylene Aubertin-Leheudre, and Antony D. Karelis. Energy Expenditure during Sexual Activity in Young Healthy Couples, PLOS One, plos.org, Published: October 24, 2013, https://doi.org/10.1371/journal.pone.0079342. Casazza, Krista, Ph.D., R.D.; Kevin R. Fontaine, Ph.D.; Arne Astrup, M.D., Ph.D.; et al. Myths, Presumptions, and Facts about Obesity, N Engl J Med 2013; 368:446-454 DOI: 10.1056/NEJMsa1208051 Blaha, Michael Joseph, M.D., M.P.H. Is Sex Dangerous If You Have Heart Disease?. Health. Jons Hopkins Medicine, accessed June 20, 2022. https://www.hopkinsmedicine.org/health/wellness-and-prevention/is-sex-dangerous-if-you-have-heart-disease    Jackson G. Erectile dysfunction and cardiovascular disease. Arab J Urol. 2013;11(3):212-216. doi:10.1016/j.aju.2013.03.003. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4442980/   DeBusk R, Drory Y, Goldstein I, Jackson G, Kaul S, Kimmel SE, Kostis JB, Kloner RA, Lakin M, Meston CM, Mittleman M, Muller JE, Padma-Nathan H, Rosen RC, Stein RA, Zusman R. Management of sexual dysfunction in patients with cardiovascular disease: recommendations of The Princeton Consensus Panel. Am J Cardiol. 2000 Jul 15;86(2):175-81. doi: 10.1016/s0002-9149(00)00896-1. PMID: 10913479.Davey Smith G, Frankel S, Yarnell J (1997) Sex and death: are they related? Findings from the Caerphilly Cohort Study. BMJ 315: 1641-1644. doi:https://doi.org/10.1136/bmj.315.7123.1641. Ebrahim S, May M, Ben Shlomo Y, McCarron P, Frankel S et al. (2002) Sexual intercourse and risk of ischaemic stroke and coronary heart disease: the Caerphilly study. J Epidemiol Community Health 56: 99-102. doi:https://doi.org/10.1136/jech.56.2.99. Laumann EO, Glasser DB, Neves RC, Moreira ED Jr. (2009) A population-based survey of sexual activity, sexual problems and associated help-seeking behavior patterns in mature adults in the United States of America. Int J Impot Res 21: 171-178. doi:https://doi.org/10.1038/ijir.2009.7. Lindau ST, Gavrilova N (2010) Sex, health, and years of sexually active life gained due to good health: evidence from two US population based cross sectional surveys of ageing. BMJ 340: c810. doi:https://doi.org/10.1136/bmj.c810. Lindau ST, Schumm LP, Laumann EO, Levinson W, O'Muircheartaigh CA et al. (2007) A study of sexuality and health among older adults in the United States. N Engl J Med 357: 762-774. doi:https://doi.org/10.1056/NEJMoa067423. McCall-Hosenfeld JS, Jaramillo SA, Legault C, Freund KM, Cochrane BB et al. (2008) Correlates of sexual satisfaction among sexually active postmenopausal women in the Women's Health Initiative-Observational Study. J Gen Intern Med 23: 2000-2009. doi:https://doi.org/10.1007/s11606-008-0820-9. Bartlett RG Jr. (1956) Physiologic responses during coitus. J Appl Physiol 9: 469-472. Bohlen JG, Held JP, Sanderson MO, Patterson RP (1984) Heart rate, rate-pressure product, and oxygen uptake during four sexual activities. Arch Intern Med 144: 1745-1748. doi:https://doi.org/10.1001/archinte.144.9.1745.  Hellerstein HK, Friedman EH (1970) Sexual activity and the postcoronary patient. Arch Intern Med 125: 987-999. doi:https://doi.org/10.1001/archinte.125.6.987.  Larson JL, McNaughton MW, Kennedy JW, Mansfield LW (1980) Heart rate and blood pressure responses to sexual activity and a stair-climbing test. Heart Lung 9: 1025-1030.  Masini V, Romei E, Fiorella AT (1980) Dynamic electrocardiogram in normal subjects during sexual activity. G Ital Cardiol 10: 1442-1448. Nemec ED, Mansfield L, Kennedy JW (1976) Heart rate and blood pressure responses during sexual activity in normal males. Am Heart J 92: 274-277. doi:https://doi.org/10.1016/S0002-8703(76)80106-8.  Palmeri ST, Kostis JB, Casazza L, Sleeper LA, Lu M et al. (2007) Heart rate and blood pressure response in adult men and women during exercise and sexual activity. Am J Cardiol 100: 1795-1801. doi:https://doi.org/10.1016/j.amjcard.2007.07.040. Casazza K, Fontaine KR, Astrup A, Birch LL, Brown AW et al. (2013) Myths, presumptions, and facts about obesity. N Engl J Med 368: 446-454. doi:https://doi.org/10.1056/NEJMsa1208051. Haskell WL, Lee IM, Pate RR, Powell KE, Blair SN et al. (2007) Physical activity and public health: updated recommendation for adults from the American College of Sports Medicine and the American Heart Association. Med Sci Sports Exerc 39: 1423-1434. doi:https://doi.org/10.1249/mss.0b013e3180616b27.  Drenowatz C, Eisenmann JC (2011) Validation of the SenseWear Armband at high intensity exercise. Eur J Appl Physiol 111: 883-887. doi:https://doi.org/10.1007/s00421-010-1695-0.  Johannsen DL, Calabro MA, Stewart J, Franke W, Rood JC et al. (2010) Accuracy of armband monitors for measuring daily energy expenditure in healthy adults. Med Sci Sports Exerc 42: 2134-2140. doi:https://doi.org/10.1249/MSS.0b013e3181e0b3ff. Mackey DC, Manini TM, Schoeller DA, Koster A, Glynn NW et al. (2011) Validation of an armband to measure daily energy expenditure in older adults. J Gerontol A Biol Sci Med Sci 66: 1108-1113.  Mignault D, St-Onge M, Karelis AD, Allison DB, Rabasa-Lhoret R (2005) Evaluation of the Portable HealthWear Armband: a device to measure total daily energy expenditure in free-living type 2 diabetic individuals. Diabetes Care 28: 225-227. doi:https://doi.org/10.2337/diacare.28.1.225-a.  Ryan J, Gormley J (2013) An evaluation of energy expenditure estimation by three activity monitors. Eur J Sport Sci: 1-8. St-Onge M, Mignault D, Allison DB, Rabasa-Lhoret R (2007) Evaluation of a portable device to measure daily energy expenditure in free-living adults. Am J Clin Nutr 85: 742-749. Welk GJ, McClain JJ, Eisenmann JC, Wickel EE (2007) Field validation of the MTI Actigraph and BodyMedia armband monitor using the IDEEA monitor. Obesity (Silver Spring) 15: 918-928. doi:https://doi.org/10.1038/oby.2007.624. Wetten AA, Batterham M, Tan SY, Tapsell L (2013) Relative Validity of Three Accelerometer Models for Estimating Energy Expenditure During Light Activity. J Phys Act Health. Brazeau AS, Karelis AD, Mignault D, Lacroix MJ, Prud'homme D et al. (2011) Test-retest reliability of a portable monitor to assess energy expenditure. Appl Physiol Nutr Metab 36: 339-343. doi:https://doi.org/10.1139/h11-016. Haskell WL, Lee IM, Pate RR, Powell KE, Blair SN et al. (2007) Physical activity and public health: updated recommendation for adults from the American College of Sports Medicine and the American Heart Association. Circulation 116: 1081-1093. doi:https://doi.org/10.1161/CIRCULATIONAHA.107.185649. Ainsworth BE, Haskell WL, Herrmann SD, Meckes N, Bassett DR Jr. et al. (2011) 2011 Compendium of Physical Activities: a second update of codes and MET values. Med Sci Sports Exerc 43: 1575-1581. doi:https://doi.org/10.1249/MSS.0b013e31821ece12.  Steinke EE, Jaarsma T, Barnason SA, Byrne M, Doherty S et al. (2013) Sexual Counseling for Individuals With Cardiovascular Disease and Their Partners: A Consensus Document From the American Heart Association and the ESC Council on Cardiovascular Nursing and Allied Professions (CCNAP). Circulation. 

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 

On this episode we were joined by special guest Dr. Christa Wille from the University of Wisconsin-Madison Vertical Loading Rate Is not Associated with Running Injury, Regardless of Calculation Method. Schmida EA, Wille CM, Stiffler-Joachim MR, et al. Med Sci Sports Exerc. Published Ahead of Print. doi:10.1249/MSS.0000000000002917 Due to copyright laws, unless the article is open source we cannot legally post the PDF on the website for the world to download at will. Brought to you by CSMi – https://www.humacnorm.com/ptinquest Learn more about/Buy Erik's courses – The Science PT Support us on the Patreons! Music for PT Inquest: “The Science of Selling Yourself Short” by Less Than Jake Used by Permission Other Music by Kevin MacLeod – incompetech.com: MidRoll Promo – Mining by Moonlight

Identifying gait pathology after acl reconstruction using temporal characteristics of kinetics and electromyography. Ito N, Capin JJ, Khandha A, et al. Med Sci Sports Exerc. Publish Ahead of Print. doi:10.1249/MSS.0000000000002881 Due to copyright laws, unless the article is open source we cannot legally post the PDF on the website for the world to download at will. Brought to you by CSMi – https://www.humacnorm.com/ptinquest Learn more about/Buy Erik's courses – The Science PT Support us on the Patreons! Music for PT Inquest: “The Science of Selling Yourself Short” by Less Than Jake Used by Permission Other Music by Kevin MacLeod – incompetech.com: MidRoll Promo – Mining by Moonlight

In this episode, I discuss the evidence surrounding cold-water immersion and its potential to enhance the long-term, adaptive response to endurance training as well as long-term endurance performance outcomes.Website: www.peakendurancesolutions.comEmail: peakendurancesolutions@outlook.comInstagram: @ryaneckert_triReferencesAllan, R., Sharples, A. P., Close, G. L., Drust, B., Shepherd, S. O., Dutton, J., ... & Gregson, W. (2017). Postexercise cold water immersion modulates skeletal muscle PGC-1α mRNA expression in immersed and nonimmersed limbs: evidence of systemic regulation. Journal of Applied Physiology, 123(2), 451-459.Broatch, J. R., Petersen, A., & Bishop, D. J. (2018). The influence of post-exercise cold-water immersion on adaptive responses to exercise: a review of the literature. Sports Medicine, 48(6), 1369-1387. Ihsan, M., Watson, G., Choo, H. C., Lewandowski, P., Papazzo, A., Cameron-Smith, D., & Abbiss, C. R. (2014). Postexercise muscle cooling enhances gene expression of PGC-1. Med Sci Sports Exerc, 46(10), 1900-1907. Joo, C. H., Allan, R., Drust, B., Close, G. L., Jeong, T. S., Bartlett, J. D., ... & Gregson, W. (2016). Passive and post-exercise cold-water immersion augments PGC-1α and VEGF expression in human skeletal muscle. European journal of applied physiology, 116(11), 2315-2326.Malta, E. S., Dutra, Y. M., Broatch, J. R., Bishop, D. J., & Zagatto, A. M. (2021). The effects of regular cold-water immersion use on training-induced changes in strength and endurance performance: a systematic review with meta-analysis. Sports Medicine, 51(1), 161-174.Love our content and want to support our show? Click the link here and consider supporting us by becoming a Patreon member with options to get exclusive branded merchandise!

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

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:Lim ZIX, Singh A, Leow ZZX, Arthur PG, Fournier PA. The Effect of Acute Taurine Ingestion on Human Maximal Voluntary Muscle Contraction. Med Sci Sports Exerc. |2018 Feb;50(2):344-352.

In this episode, Jamie and Luke give the listeners a crash-course in genetics and describe the various genes that play a role in muscle growth, exercise, and performance. All content provided in ExPhysCast is to be considered as educational and speculational. Nothing discussed in ExPhysCast should be considered medical advice. If you have any medical questions, please speak to your primary care provider. Papers discussed: Bouchard C, Leon AS, Rao DC, Skinner JS, Wilmore JH, Gagnon J. The HERITAGE family study. Aims, design, and measurement protocol. Med Sci Sports Exerc. 1995 May;27(5):721-9. PMID: 7674877. Herring et al. Genetic factors in exercise adoption, adherence, and obesity. Obesity Reviews, 2014;15:29-39. Yang N, MacArthur DG, Gulbin JP, Hahn AG, Beggs AH, Easteal S, North K. ACTN3 genotype is associated with human elite athletic performance. Am J Hum Genet. 2003 Sep;73(3):627-31. doi: 10.1086/377590. Epub 2003 Jul 23. PMID: 12879365; PMCID: PMC1180686. --- 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

En este episodio, os hablo de la VFC, o la variabilidad de la frecuencia cardíaca, un dato que nos puede ayudar mucho a conocernos mejor como corredores y como personas. Ahora mismo, casi todos los relojes, móviles y demás artilugios permiten medir la VFC así que os ayudo a saber como utilizarla. Os dejo la bibliografía que he usado para este podcast: Referencias: 1.  Makivić, B.; Nikić Djordević, M.; Willis, M. Heart Rate Variability (HRV) as a Tool for Diagnostic and Monitoring Performance in Sport and Physical Activities: Journal of Exercise Physiology Online. 16: 103-131 p. 2013 2. BUCHHEIT, M. Monitoring training status with HR measures: do all roads lead to Rome? Front Physiol, v. 5, p. 73, 2014. ISSN 1664-042X. 3. BILLMAN, G. E. Heart rate variability – a historical perspective. Front Physiol, v. 2, p. 86,2011.ISSN,1664-042X. 4. Singh, N., Moneghetti, K. J., Christle, J. W., Hadley, D., Plews, D., & Froelicher, V. (2018). Heart rate Variability: An old metric with new meaning in the era of using mHealth technologies for health and exercise Training Guidance. Part One: Physiology and methods. Arrhythmia & Electrophysiology Review, 7(3), 193. https://doi.org/10.15420/aer.2018.27.2 5. Hynynen E, Uusitalo A, Konttinen N, Rusko H. Heart rate variability during night sleep and after awakening in overtrained athletes. Med Sci Sports Exerc. 2006 Feb;38(2):313-7. doi: 10.1249/01.mss.0000184631.27641.b5. PMID: 16531900. 6. Kemp, A. H., & Quintana, D. S. (2013). The relationship between mental and physical health: insights from the study of heart rate variability. International Journal of Psychophysiology, 89(3), 288-296 7. . Karpyak VM, Romanowicz M, Schmidt JE, Lewis KA, Bostwick JM. Characteristics of heart rate variability in alcohol-dependent subjects and nondependent chronic alcohol users. Alcohol Clin Exp Res. 2014 Jan;38(1):9-26. doi: 10.1111/acer.12270. Epub 2013 Oct 11. PMID: 24117482. 8. Pietilä J, Helander E, Korhonen I, Myllymäki T, Kujala UM, Lindholm H. Acute Effect of Alcohol Intake on Cardiovascular Autonomic Regulation During the First Hours of Sleep in a Large Real-World Sample of Finnish Employees: Observational Study. JMIR Ment Health. 2018;5(1):e23. Published 2018 Mar 16. doi:10.2196/mental.9519 Si quieres contactar conmigo puedes escribirme a: pablo@pablojcastillo.es Si quieres que te entrene, puedes escribir al mismo correo. Contactos publicitarios, al mismo correo.

En este episodio, os hablo de la VFC, o la variabilidad de la frecuencia cardíaca, un dato que nos puede ayudar mucho a conocernos mejor como corredores y como personas. Ahora mismo, casi todos los relojes, móviles y demás artilugios permiten medir la VFC así que os ayudo a saber como utilizarla. Os dejo la bibliografía que he usado para este podcast: Referencias: 1.  Makivić, B.; Nikić Djordević, M.; Willis, M. Heart Rate Variability (HRV) as a Tool for Diagnostic and Monitoring Performance in Sport and Physical Activities: Journal of Exercise Physiology Online. 16: 103-131 p. 2013 2. BUCHHEIT, M. Monitoring training status with HR measures: do all roads lead to Rome? Front Physiol, v. 5, p. 73, 2014. ISSN 1664-042X. 3. BILLMAN, G. E. Heart rate variability – a historical perspective. Front Physiol, v. 2, p. 86,2011.ISSN,1664-042X. 4. Singh, N., Moneghetti, K. J., Christle, J. W., Hadley, D., Plews, D., & Froelicher, V. (2018). Heart rate Variability: An old metric with new meaning in the era of using mHealth technologies for health and exercise Training Guidance. Part One: Physiology and methods. Arrhythmia & Electrophysiology Review, 7(3), 193. https://doi.org/10.15420/aer.2018.27.2 5. Hynynen E, Uusitalo A, Konttinen N, Rusko H. Heart rate variability during night sleep and after awakening in overtrained athletes. Med Sci Sports Exerc. 2006 Feb;38(2):313-7. doi: 10.1249/01.mss.0000184631.27641.b5. PMID: 16531900. 6. Kemp, A. H., & Quintana, D. S. (2013). The relationship between mental and physical health: insights from the study of heart rate variability. International Journal of Psychophysiology, 89(3), 288-296 7. . Karpyak VM, Romanowicz M, Schmidt JE, Lewis KA, Bostwick JM. Characteristics of heart rate variability in alcohol-dependent subjects and nondependent chronic alcohol users. Alcohol Clin Exp Res. 2014 Jan;38(1):9-26. doi: 10.1111/acer.12270. Epub 2013 Oct 11. PMID: 24117482. 8. Pietilä J, Helander E, Korhonen I, Myllymäki T, Kujala UM, Lindholm H. Acute Effect of Alcohol Intake on Cardiovascular Autonomic Regulation During the First Hours of Sleep in a Large Real-World Sample of Finnish Employees: Observational Study. JMIR Ment Health. 2018;5(1):e23. Published 2018 Mar 16. doi:10.2196/mental.9519 Si quieres contactar conmigo puedes escribirme a: pablo@pablojcastillo.es Si quieres que te entrene, puedes escribir al mismo correo. Contactos publicitarios, al mismo correo.

Continuing with our theme of Wilderness Medicine in Ultra-Endurance Events, we are joined by Steph Gaskell, Sports Dietician and Researcher at Monash University, to focus on the sports science and self- management / practicalities of fueling for the long run. Steph takes Doc and Goose through fueling for an Ultra, characterizing the event (the goal) and common pitfalls, importance of “training the gut”. She also takes a deep dive into her area of research; Exercise Induced Gastrointestinal Syndrome “Runner's gut”, and the current thinking around mechanistic pathways, and how to work out for the individual athlete strategies to mitigate common problems. You can find Steph Gaskell at: www.nutritionstrategies.com.au Instagram: @nutritionstrategies Twitter: @NutStrategies As mentioned, we highly recommend her podcast “The Long Munch” with Alan McCubbin: Instagram: @thelongmunch Twitter: @TheLongMunch Articles mentioned: Aspetar Sports Medicine Journal - GASTROINTESTINAL ASSESSMENT AND MANAGEMENT PROCEDURES FOR EXERCISE-ASSOCIATED GASTROINTESTINAL SYMPTOMS Full article: Exertional-heat stress-associated gastrointestinal perturbations during Olympic sports: Management strategies for athletes preparing and competing in the 2020 Tokyo Olympic Games (tandfonline.com) Full article: Exertional-heat stress-associated gastrointestinal perturbations during Olympic sports: Management strategies for athletes preparing and competing in the 2020 Tokyo Olympic Games (tandfonline.com) Gaskell SK, Rauch CE, Parr A, Costa RJS. Diurnal versus Nocturnal Exercise-Impact on the Gastrointestinal Tract. Med Sci Sports Exerc. 2020; (In press). Gaskell SK, Taylor B, Muir J, Costa RJS. Impact of 24-hour low and high fermentable oligo- di- mono- saccharide polyol diets on markers of exercise-induced gastrointestinal syndrome in response to exertional-heat stress. Appl Physiol Nutr Metab. 2020; 45: 569-580. The BrowShow presents “Doc, Doc, Goose”. Exploring the intersection of Sports Science, Medicine and Athlete Management with Insights, Interviews, and Information from the world of Performance Sport. Follow our Facebook page for show notes and links https://www.facebook.com/BRowShowPodcast Dr Rod Siegel is the National Physiology Network Lead at the AIS, National Physiology Lead at Australian Sailing and a Sport Scientist at the VIS Twitter @RodSiegel https://twitter.com/RodSiegel Dr Alice McNamara is Sports Medicine Registrar (ACSEP), Vertical athlete, & dual World Champion Rower Twitter @alice_mac6 https://twitter.com/alice_mac6 Insta @_alice_mac https://www.instagram.com/_alice_mac/?hl=en Bill Tait is the Performance Manager at the VIS, former Australian Olympic coach and National representative rower Twitter @rowtait https://twitter.com/rowtait Insta @rehabbillytait https://www.instagram.com/rehabbillytait/?hl=en

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 Artigo citado:McCaw ST, Melrose DR. Stance width and bar load effects on leg muscle activity during the parallel squat. Med Sci Sports Exerc. 1999 Mar;31(3):428-36.

In the non-diet space there tends to be a misconception that rejecting punitive, transactional exercise means rejecting intense activity and only doing gentle movement like walking or yoga. While it's true that fitness culture and diet culture are deeply intertwined and often there's a  belief perpetuated that the only point of exercise is to achieve a certain look or level of fitness; it's not true that the equipment or the gym environment or the activity itself are inherently toxic. It's the attitude around it.In rejecting the gym police and embracing joyful movement, you don't need to reject gyms or cardio equipment or lifting weights.  You just need to reject the RULES and the belief that there's a right or wrong way to exercise.  There's no good or bad - it's all about building a movement tool kit full of things that serve your body, mind and spirit so that movement can become a way that you care for yourself as opposed to a “have to” on your to do list.Can weight lifting be intuitive movement - Absolutely!!Can it be joyful - you bet it can! It's not everyone's cup of tea, but it's all about challenging yourself on your terms.Tune in to learn how strength training can be a joyful component of your movement toolkit.What you'll learn by listening:How weight lifting can be an important part of your movement toolkitThe weight neutral benefits of strength training on your physical, mental and spiritual healthThree simple questions you can ask yourself before, during and after each workout to ensure that you're moving in an intuitive and joyful wayWhat it means to challenge yourself on your termsHow to safely incorporate strength training if you're a beginnerHow to find a weight-inclusive, non-diet trainer or gym and how to advocate for yourself if you're confronted by diet culture in your gym.  Studies referenced:Silveira H, Moraes H, Oliveira N, Coutinho ES, Laks J, Deslandes A. Physical exercise and clinically depressed patients: a systematic review and meta-analysis. Neuropsychobiology. 2013;67(2):61-8. doi: 10.1159/000345160. Epub 2013 Jan 4. PMID: 23295766.Shiroma EJ, Cook NR, Manson JE, et al. Strength Training and the Risk of Type 2 Diabetes and Cardiovascular Disease. Med Sci Sports Exerc. 2017;49(1):40-46. doi:10.1249/MSS.0000000000001063Mentioned in the show:  Right Body for Me - 16 week transformative coaching programVirtual Personal Training with KimThe Motivation Secret - FREE guide to help you get unstuck with movement.Resources for Non-Diet ProfessionalsInstagramFacebookRadiant Vitality WebsiteSupport the show (https://www.buymeacoffee.com/radiantvitality)

@fabiodominski Fonte: Aird, T. P., Davies, R. W., & Carson, B. P. (2018). Effects of fasted vs fed‐state exercise on performance and post‐exercise metabolism: A systematic review and meta‐analysis. Scandinavian journal of medicine & science in sports, 28(5), 1476-1493. Calles-Escandón et al. (1991). Pre-exercise feeding does not affect endurance cycle exercise but attenuates post-exercise starvation-like response. Med Sci Sports Exerc. 1991 Jul;23(7):818-24. Edinburgh RM, Bradley HE, Abdullah NF, Robinson SL, Chrzanowski-Smith OJ, Walhin JP, Joanisse S, Manolopoulos KN, Philp A, Hengist A, Chabowski A, Brodsky FM, Koumanov F, Betts JA, Thompson D, Wallis GA, Gonzalez JT. Lipid Metabolism Links Nutrient-Exercise Timing to Insulin Sensitivity in Men Classified as Overweight or Obese. J Clin Endocrinol Metab. 2020 Mar 1;105(3):660–76. doi: 10.1210/clinem/dgz104. PMID: 31628477; PMCID: PMC7112968. Vieira, A. F., Costa, R. R., Macedo, R. C. O., Coconcelli, L., & Kruel, L. F. M. (2016). Effects of aerobic exercise performed in fasted v. fed state on fat and carbohydrate metabolism in adults: a systematic review and meta-analysis. British Journal of Nutrition, 116(7), 1153-1164. Zouhal, H., Saeidi, A., Salhi, A., Li, H., Essop, M. F., Laher, I., ... & Abderrahman, A. B. (2020). Exercise training and fasting: current insights. Open Access Journal of Sports Medicine, 11, 1. --- Support this podcast: https://anchor.fm/fabio-dominski/support

Estudos mostram que é possível ter ótimos resultados treinando muito menos do que você imagina. Artigo citado:Nakahara H1, Ueda SY, Miyamoto T. Low-frequency severe-intensity interval training improves cardiorespiratory functions. Med Sci Sports Exerc. 2015 Apr;47(4):789-98.

¿Cuál puede ser el impacto de un pensamiento en nuestro rendimiento? ¿Podría un pensamiento alterar nuestra fisiología? Recientes estudios científicos señalan que tenemos alrededor de 60.000 pensamientos al día, y sin embargo... no nos paramos a entrenarlos en la mayoría de las ocasiones. Una investigación muy reciente ha desplegado resultados bastante interesantes que me atrevo a decir que van a marcar un antes y un después en la investigación científica. ¡Coge boli y papel porque el programa te va a volver a aportar una serie de herramientas para que entrenes más y mejor! Espero que disfrutes de la escucha. ------------------------------------------------------------------------------------ Bibliografía mencionada en el episodio: Park, C., Pagnini, F. & Langer, E. Glucose metabolism responds to perceived sugar intake more than actual sugar intake. Sci Rep 10, 15633 (2020). https://doi.org/10.1038/s41598-020-72501-w Stone MR, Thomas K, Wilkinson M, Jones AM, St Clair Gibson A, Thompson KG. Effects of deception on exercise performance: implications for determinants of fatigue in humans. Med Sci Sports Exerc. 2012 Mar;44(3):534-41. doi: 10.1249/MSS.0b013e318232cf77. PMID: 21886012. ¿Quieres suscribirte a nuestra newsletter? 👉🏽 https://rubenespinosa.com/landing-newsletter-la-huella/ Instagram de Infantes: @psicoinforma_

Impact of Exercise Timing on Appetite Regulation in Individuals with Type 2 Diabetes. Heden TD, Liu Y, Kanaley JA. Med Sci Sports Exerc. 2016 Feb;48(2):182-9. doi: 10.1249/MSS.0000000000000755. PMID: 26285022 --- Send in a voice message: https://anchor.fm/moveman/message

Exercise Training and Energy Expenditure following Weight Loss. Hunter GR, Fisher G, Neumeier WH, Carter SJ, Plaisance EP. Med Sci Sports Exerc. 2015 Sep;47(9):1950-7. doi: 10.1249/MSS.0000000000000622. PMID: 25606816 --- Send in a voice message: https://anchor.fm/moveman/message

This is a solo episode going over the ins and out of diets breaks! I like to think of diet breaks as a mental tool to push physical change.... but they are just one tool I use as a coach, they aren't magic! In this episode  ⁣I explain what a diet breaks is, why we might use one during a fat loss phase, how they're different from refeeds and the pros and cons of diet breaks. I also dig into how a lifestyle cut differs from contest prep, and where diet breaks could fit in to  I also talk through some common claims around diet breaks- including whether or not they prevent metabolic damage, and if they can help you burn more fat during a cut. I dig into some exciting new research as well on diet breaks and explain the potential mechanisms behind them. Whether you're a lifestyle athlete or a  ICECAP TrialContinuous versus Intermittent Dieting for Fat Loss and Fat-free Mass Retention in Resistance-trained Adults: The ICECAP Trial. Peos et al. Med Sci Sports Exerc. 2021 Feb 12. doi: 10.1249/MSS.0000000000002636Connect with SarahInstagram: @SarahFordBishopEmail: SarahBishopFitness@gmail.com

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

Exercise attenuates the weight-loss-induced reduction in muscle mass in frail obese older adults. Frimel TN, Sinacore DR, Villareal DT. Med Sci Sports Exerc. 2008 Jul;40(7):1213-9. doi: 10.1249/MSS.0b013e31816a85ce. PMID: 18580399 --- Send in a voice message: https://anchor.fm/moveman/message

Det nærmer seg ski-VM og det er flere pågående vintermesterskap, så det får tankene våre inn på temaet formtopping! Formtopping handler om de tingene du gjør for å forberede deg til å prestere ditt aller beste. Formtopping er i stor grad basert på erfaringer og tradisjoner, mye på følelser og noe på menneskets fysiologi. Så formtopping er mer en kunst enn en eksakt vitenskap. Det er kanskje ingen andre uker i en utøvers treningssyklus det hersker mer usikkerhet rundt heller enn akkurat formtoppingen, og de fleste erfarne utøvere har kommet frem til sin strategi på bakgrunn av prøving og feiling. Kan man treffe bedre og feile mindre? Vi diskuterer formtopping med både vitenskap og erfaringer. God lytt! Følg oss på @prestasjonspratLitt bakgrunnsartikler: Y. Le Meur et al. (2012)Tapering for competition: A review, Science & Sports, 27(2), 77-87,ISSN 0765-1597,https://doi.org/10.1016/j.scispo.2011.06.013.(https://www.sciencedirect.com/science/article/pii/S0765159711001213)Bosquet L, Montpetit J, Arvisais D, Mujika I. (2007). Effects of tapering on performance: a meta-analysis. Med Sci Sports Exerc. 39(8), 1358-65. doi: 10.1249/mss.0b013e31806010e0. PMID: 17762369.https://pubmed.ncbi.nlm.nih.gov/17762369/Mujika I, Padilla S. (2003). Scientific bases for precompetition tapering strategies. Med Sci Sports Exerc. 35(7):1182-7. doi: 10.1249/01.MSS.0000074448.73931.11. PMID: 12840640. https://pubmed.ncbi.nlm.nih.gov/12840640/ See acast.com/privacy for privacy and opt-out information.

@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.

Mais uma grande palhaçada do Mundo Fitness! Artigos citados:Hall et al. (2013). The biomechanical differences between barefoot and shod distance running: a systematic review and preliminary meta-analysis. Sports Med. 2013 Dec;43(12):1335-53. doi: 10.1007/s40279-013-0084-3. PMID: 23996137.Hollander et al. (2017). Long-Term Effects of Habitual Barefoot Running and Walking: A Systematic Review. Med Sci Sports Exerc. 2017 Apr;49(4):752-762. […]

The Muscle & The Brain sprechen über das Training. Doch diesmal kommt die wissenschaftliche Seite durch Massimo definitiv nicht zu kurz. Warum brauchen wir überhaupt Training oder Sport? Dafür gibt es genau eine Antwort: "Wir sind einfach faul und wir brauchen gewisse Belastungen", meint ReWork Coach Alexander. Außerdem berichten wir kurz über das Rennen der Rennen in dieser Saison Challenge Daytona. Alex macht einen kurzen Call nach Florida und telefoniert spontan mit Topstar Arnold Schwarzenegger, ah sorry wir meinten Thomas Steger. Thomas wurde bester Österreicher, obwohl er keinen guten Tag erwischte und wurde somit Sieger der Herzen. Wir lieben den Sport, wir lieben Thomas! REEEWOOORRRKKK. Also ab in die Sportsachen und höre selbst rein... Bei Fragen oder Anregungen meldet euch einfach via: Instagram: instagram.com/re_work.at Facebook: facebook.com/rework.at E-mail: office@re-work.at Homepage: www.re-work.at Ihr wollt noch genauer ins Detail gehen und mehr über das Training und die Adaptionen erfahren hier sind Studien dazu: Adaptionen: 1. Laursen, P.B., Training for intense exercise performance: high-intensity or high-volume training? Scand J Med Sci Sports, 2010. 20 (2): p. 1-10. 2. Coffey, V.G. and J.A. Hawley, The molecular bases of training adaptation. Sports Med, 2007. 37(9): p. 737-63. 3. Dudley, G.A., W.M. Abraham, and R.L. Terjung, Influence of exercise intensity and duration on biochemical adaptations in skeletal muscle. J Appl Physiol Respir Environ Exerc Physiol, 1982. 53(4): p. 844-50. Physiologische Zonen : 1. Faude, O., W. Kindermann, and T. Meyer, Lactate threshold concepts: how valid are they? Sports Med, 2009. 39(6): p. 469-90. 2. Urhausen, A., et al., Plasma catecholamines during endurance exercise of different intensities as related to the individual anaerobic threshold. Eur J Appl Physiol Occup Physiol, 1994. 69(1): p. 16-20. 3. Seiler, S., O. Haugen, and E. Kuffel, Autonomic recovery after exercise in trained athletes: intensity and duration effects. Med Sci Sports Exerc, 2007. 39(8): p. 1366-73. 4. Messonnier, L.A., et al., Lactate kinetics at the lactate threshold in trained and untrained men. Journal of Applied Physiology, 2013. 114(11): p. 1593-1602. Intensitätsverteilung und Polarized Training Model:  1. Seiler, K.S. and G.O. Kjerland, Quantifying training intensity distribution in elite endurance athletes: is there evidence for an “optimal” distribution? Scand J Med Sci Sports, 2006. 16(1): p. 49-56. 2. Seiler, S., What is best practice for training intensity and duration distribution in endurance athletes? Int J Sports Physiol Perform, 2010. 5(3): p. 276-91. 3. Seiler, S.a.T., Espen, Intervals, Thresholds, and Long Slow Distance: the Role of Intensity and Duration in Endurance Training. SportsScience, 2009(13): p. 32.53. 4. Guellich, A., S. Seiler, and E. Emrich, Training methods and intensity distribution of young world-class rowers. Int J Sports Physiol Perform, 2009. 4(4): p. 448-60. Immunsystem und Training: 1. Gleeson, M., Immune system adaptation in elite athletes. Curr Opin Clin Nutr Metab Care, 2006. 9(6): p. 659-65. 2. Gleeson, M. and C. Williams, Intense exercise training and immune function. Nestle Nutr Inst Workshop Ser, 2013. 76: p. 39-50. 3. Suzuki, K., et al., Systemic inflammatory response to exhaustive exercise. Cytokine kinetics. Exerc Immunol Rev, 2002. 8: p. 6-48.

@fabiodominski Fonte: Ledo A, Schub D, Ziller C, et al. Elite athletes on regular training show more pronounced induction of vaccine-specific T-cells and antibodies after tetravalent influenza vaccination than controls. Brain Behav Immun. 2020;83:135-145. doi:10.1016/j.bbi.2019.09.024 Stenger T, Ledo A, Ziller C, et al. Timing of Vaccination after Training: Immune Response and Side Effects in Athletes. Med Sci Sports Exerc. 2020;52(7):1603-1609. doi:10.1249/MSS.0000000000002278

Comparação entre diferentes protocolos mostra que é possível perder muita gordura, mesmo sem mudar a alimentação. Artigo citado:Lee CL, Hsu WC, Cheng CF. Physiological Adaptations to Sprint Interval Training with Matched Exercise Volume. Med Sci Sports Exerc. 2017 Jan;49(1):86-95

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

Você já deve ter ouvido que fazer exercício aeróbio em jejum é boa estratégia para queimar gordura… mas isso não passa de mito! Artigos citado:Calles-Escandón et al. (1991). Pre-exercise feeding does not affect endurance cycle exercise but attenuates post-exercise starvation-like response. Med Sci Sports Exerc. 1991 Jul;23(7):818-24.

Dr. Harvi Hart is a postdoctoral researcher at Western University in London, Ontario, funded by the Canadian Institutes of Health Research. Dr. Hart’s research focuses on identifying risk factors for knee osteoarthritis, both non-traumatic and post-traumatic osteoarthritis. Through better understanding these risk factors, Dr. Hart aims to develop new treatment approaches for managing knee OA. In this episode, Dr. Erin Macri asks Dr. Hart about her most recent studies looking at cadence and its possible role in joint loading and knee osteoarthritis. Twitter: @HarviHart @Erin_Macri Resources and references Hart HF, Birmingham TB, Primeau CA, et al. Associations between cadence and knee loading in patients with knee osteoarthritis. Arthritis Care Res (Hoboken) 2020. Published online first doi:10.1002/acr.24400 Hart HF, Gross KD, Crossley KM, et al. Is step rate associated with worsening of patellofemoral and tibiofemoral joint osteoarthritis in women and men? The Multicenter Osteoarthritis Study. Arthritis Care Res (Hoboken) 2019. Published online first doi: 10.1002/acr.23864 Lenhart RL, Thelen DG, Wille CM, Chumanov ES, Heiderscheit BC. Increasing running step rate reduces patellofemoral joint forces. Med Sci Sports Exerc 2014; 46: 557-564. Willy RW, Meardon SA, Schmidt A, Blaylock NR, Hadding SA, Willson JD. Changes in tibiofemoral contact forces during running in response to in-field gait retraining. J Sports Sci 2016; 34: 1602-1611. Bramah C, Preece SJ, Gill N, Herrington L. A 10% increase in step rate improves running kinematics and clinical outcomes in runners with patellofemoral pain at 4 weeks and 3 months. Am J Sports Med 2019 7:3406-3413.

Welcome to another periodized Q&A session of the FasCat Podcast, where we field listener questions from our forum, website, and social media to help you get even faster on the bike. This go around we touch on a range of topics, including how best to prepare for a race, interval specificity, gas station bonking, ‘cross training, and more. Here are the links we mentioned in the Podcast: 20 Minute Power Based Field Test Phil Gaimon's Advice to New & Experienced Cyclists  FasCat's Coaching Philosophy Seven Habits of Highly Successful Master Cyclists Supplemental Oxygen Reference where the BigCat was a research subject: Randall L Wilber, Paige L Holm, David M Morris, George M Dallam, Andrew W Subudhi, Dennis M Murray, Samuel D Callan, “Effect of FIO2 on oxidative stress during interval training at moderate altitude” Med Sci Sports Exerc . 2004 Nov; 36(11):1888-94. Conclusion: Supplemental oxygen used in conjunction with high-intensity interval training at altitude (“live high + train low via supplemental O2” (LH + TLO2)) results in a significant improvement in exercise performance without inducing additional free radical oxidative stress as reflected in hematological and urinary biomarkers. If you want to get a question answered in the next one, be sure to sign up for our forum over at forum.fascat.wpengine.com to hop in the conversation. Thanks to everyone who contributed! As we mentioned at the beginning of the episode, we are deeply saddened and shocked at the passing of our friend and two time podcast guest, SBTGRVL founder and great human, Mark Satkiewicz. The cycling community lost a truly generous and passionate member and our thoughts are with his family. If you want to support, the Steamboat Springs Winter Sports Club has set up a Mark Satkiewicz Memorial Fund to support young athletes. Learn more: https://www.sswsc.org/support/donate-now 45926More Bang for your Training Buck Thanks to everyone for tuning in, subscribing and reviewing on Apple Podcasts, and for engaging in our forum! For more things cycling training, visit http://fascat.wpengine.com. Save 25% on your next training plan with code 25podcast The post Ask FasCat #11 — Race Prep, New to Cycling, Gas Station Bonking appeared first on FasCat.

If you absolutely crush your workouts but don’t do anything after for muscle recovery, you’re doing yourself a great disservice. Skipping muscle recovery can lead to injury, decreased performance, poor sleep, etc. In this episode, we discuss the many benefits of post-workout muscle recovery, how to speed it up, different methods, and so much more so that you can make the most out of your exercise.  Special shoutout to our newest podcast sponsor, Organifi! We are loving their green juice that is packed with real, organic, whole food ingredients like moringa, chlorella, mint, spirulina, lemon, ashwagandha, turmeric and beets. The perfect addition for your overall health and immune system support. Check out their products here: http://organifi.com/masteryourhealth and use our code MASTERS for 15% off your order. Check out more details from this episode below:   In this episode you'll learn: About our new sponsor Organifi  Why the ingredients in your juice matter  15% off with code: MASTERS What happens to your body when you workout  Why skipping on recovery can lead to injury, decreased performance, poor sleep, decreased immune strength, and more   Why it's so important to honor what stage you're at  About the main pillars of recovery How sleep can affect workout performance and recovery  Why going to bed and waking up at same time matters  How often an intense workout is needed and when to slow it down About why intense workouts multiple days in a row may not be the best idea Why cool-downs after training are crucial to recovery  About DOMS (delayed onset muscle soreness) and a longer perceived time of recovery  Drinking coffee in moderation may help with muscle soreness   That incorporating massages may help reduce muscle soreness and help with DOMS  About the difference between perceived recovery and actual recovery  How stress and cortisol affect recovery  About foam rolling for muscle recovery  That massages may not actually affect your muscle recovery the way you think  About LISS (low intensity steady state cardio)  Why walking can be a great tool  That Epsom salt baths can be helpful for soreness That magnesium can be extremely beneficial for most people  About the different types of magnesium and when they may be best taken  About tart cherry concentrate and how it may help with inflammation and recovery of isometric muscle strength after intense workout  How adding probiotics into your diet can help  About the role your immune system plays in recovery The importance of getting adequate protein post-workout About cold therapy for muscle recovery  That some inflammation is good  Why you may want to be careful with using too many anti-inflammatories About what deloading and periodizing your programs means and how to do it  Why your training routine matters depending on your goals  Ways to test to see if your nervous system is too taxed  How to safely and effectively deload  Why it's good to be careful with cryotherapy    Studies:  https://www.sciencedaily.com/releases/2018/02/180226122548.htm#:~:text=American%20Osteopathic%20Association.,is%20magnesium%20deficient.%22%20ScienceDaily. Bell PG, Walshe IH, Davison GW, Stevenson E, Howatson G. Montmorency cherries reduce the oxidative stress and inflammatory responses to repeated days of high-intensity stochastic cycling. Nutrients. 2014;6(2):829-843. Bowtell JL, Sumners DP, Dyer A, Fox P, Mileva KN. Montmorency cherry juice reduces muscle damage caused by intensive strength exercise. Med Sci Sports Exerc. 2011;43(8):1544-1551 https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP272881 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5350472/#tjp12176-bib-0003 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586380/ https://www.sciencedirect.com/science/article/pii/S2468781219302036  

¿Qué factores de riesgo son importantes en el Dolor Femoropatelar (DFP)? ¿Puede la biomecánica arrojarnos luz sobre este síndrome? ¿Es la cadera relevante en el DFP? Todo esto y mucho más en el Episodio 4. Noehren B, Hamill J, Davis I. Prospective evidence for a hip etiology in patellofemoral pain. Med Sci Sports Exerc. 2013;45(6):1120–4.

¿Qué factores de riesgo son importantes en el Dolor Femoropatelar (DFP)? ¿Puede la biomecánica arrojarnos luz sobre este síndrome? ¿Es la cadera relevante en el DFP? Todo esto y mucho más en el Episodio 4. Noehren B, Hamill J, Davis I. Prospective evidence for a hip etiology in patellofemoral pain. Med Sci Sports Exerc. 2013;45(6):1120–4.

¿Qué factores de riesgo son importantes en el Dolor Femoropatelar (DFP)? ¿Puede la biomecánica arrojarnos luz sobre este síndrome? ¿Es la cadera relevante en el DFP? Todo esto y mucho más en el Episodio 4. Noehren B, Hamill J, Davis I. Prospective evidence for a hip etiology in patellofemoral pain. Med Sci Sports Exerc. 2013;45(6):1120–4.

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

I denne episoden snakker vi med manuellterapeut og idrettsfysioterapeut Lars Haugvad om styrketrening. Paradoksalt er hans hobby og idrettsprestasjoner primært innen snowboard og jøgling, samt innen utholdenhetssegmentet med 2.47på maraton og 2.plass i Ironman. Allikevel slenger han oppdatert litteratur på bordet når vi diskuterer hvordan og hvorfor vi tester styrke og hvilken verdi ulik styrketrening har som tiltak i håndteringen av muskel- og skjelettplager. Vi går løs på noen myter både om styrketrening og coretrening, noe vi også skal høre mer om i fremtidige episoder. Lars er spesialist i idrettsfysioterapi og jobber på Olympiatoppen primært med landslagene i snowboard, beachvolley og seiling og har tidligere jobbet som medisinsk koordinator hopplandslaget. Han er også screeningansvarlig for de norske olympiske utøverne. Lars vil gjerne takke kolleger ved NIMI og Olympiatoppen for faglig utvikling, samt forskningsmiljøene ved Norges Idrettshøgskole, og rette ekstra takk til Gøran Paulsen som lar han surre rundt i fagmiljøet kraft/styrke.Referanser:Beyer, R. et al. Am J Sports Med, 2015.Bjornsen, T. et al. Med Sci Sports Exerc, 2019.Bjornsen, T. et al. J Appl Physiol (1985), 2019.Clausen, M.B. et al. PeerJ, 2018.Cook, J.L. et al. Br J Sports Med, 2009.Docking, S.I. et al. J Musculoskelet Neuronal Interact, 2019.Douglas, J. et al. Sports Med, 2017.Gravare Silbernagel, K. et al. Br J Sports Med, 2019.Halperin, I. et al. Int J Sports Physiol Perform, 2018.Helms, E.R. et al. Strength Cond J, 2016.Ioannidis, J.P. Milbank Q, 2016.Loenneke, J.P. et al. Sports Med, 2019.Low, M. J Orthop Sports Phys Ther, 2018.Malliaras, P. et al. J Orthop Sports Phys Ther, 2015.Moholdt, T. et al. Br J Sports Med, 2014.Rhodes, R.E. et al. Br J Sports Med, 2017.Rio, E. et al. Br J Sports Med, 2015.Roig, M. et al. Br J Sports Med, 2009.Silfies, S.P. et al. Braz J Phys Ther, 2015.Smith, B.E. et al. BMC Musculoskelet Disord, 2014.Smith, B.E. et al. Br J Sports Med, 2019.Steele, J. et al. BMC Public Health, 2017.Wirth, K. et al. Sports Med, 2017. Andre referanser:  2020 Eitzen I, Hollekim-Strand SM, Markussen, H: Idrettsfysioterapeuten. Breddeidrett – toppidrett – aktivitetsmedisin. Se kap 26: Testing og screening av utøvere (Lars Haugvad),Podcast: The InForm Fitness Podcast2015 Gardeton achilles clinical treatment guidelines2019 Hargrove Playing with movement; How to explore the many dimensions of physical health and performance MUSIKK: Joseph McDade-Mirrors   

Diese Zwischenfolge ist ein Plädoyer fürs Dranbleiben am Krafttraining – in den eigenen vier Wänden. Hier ist Dein Rückenwind zum Wochenbeginn, mit drei frischen Gedanken: Warum Deine Ziele ein Update brauchen Die Wissenschaft vom Muskelgedächtnis Drei Must-Haves fürs HomeGym – und ein wichtiger Tipp Viel Spaß beim Hören! Literatur: Ratgeber: HomeGym-Guide Studie 1: Moberg et al.: Exercise Induces Different Molecular Responses in Trained and Untrained Human Muscle. Med Sci Sports Exerc. 2020 Feb 19. Studie 2: Blocquiaux et al.: The effect of resistance training, detraining and retraining on muscle strength and power, myofibre size, satellite cells and myonuclei in older men, Experimental Gerontology, Volume 133, 2020.

Brought to you by CSMi So we're not the best with chronic nonspecific low back pain. We also tend to underload our patients in general. Maybe if we increased the intensity of our exercises, we would be more effective with chronic nonspecific low back pain. Well, at least we can test it! Exercise Intensity Matters in Chronic Nonspecific Low Back Pain Rehabilitation. Verbrugghe J, Agten A, Stevens S, Hansen D, Demoulin C, O Eijnde B, Vandenabeele F, Timmermans A. Med Sci Sports Exerc. 2019 Dec;51(12):2434-2442. doi: 10.1249/MSS.0000000000002078. Due to copyright laws, unless the article is open source we cannot legally post the PDF on the website for the world to download at will. That said, if you are having difficulty obtaining an article, contact us. Produced by: Matt Hunter Music for PT Inquest: "The Science of Selling Yourself Short" by Less Than Jake Used by Permission

Lucy Mailing is an MD/PhD student at the University of Illinois. She recently completed her PhD in Nutritional Sciences and continues to perform research on the impact of diet and exercise on the gut microbiome in states of health and disease. She has authored several peer-reviewed journal articles related to the microbiome and health and was recently named an Emerging Leader in Nutritional Sciences by the American Society for Nutrition. Lucy has also been a staff research associate for the Kresser Institute for four years and writes about evidence-based gut health on her blog. She plans to begin medical school at the University of Illinois in 2020 after a year dedicated to writing and the launch of a gut-related startup. In this podcast, Lucy discusses the most promising trends and research in gut health. She talks about the best and worst ways to test for GI problems and the effects of exercise intensity and diet change on the gut microbiota. She also challenges the notion that ketogenic and high-fat diets are bad for the gut, and explains why your SIBO breath test results might be inaccurate.  Lucy is a fine example of one of the many wonderful experts who have shaped NBT into what it is today—an online clinic helping athletes and likeminded people overcome chronic health complaints and improve performance. If you’re an athlete and you’ve been listening to the podcast for a while and you’re still struggling with your gut health, feel free to come to the front page where you’ll find a button to book a free starter session. During the session, we’ll take a look at your history and share how we’d work with you. We now have a variety of billing options, one of which will make sense for you. Here’s the outline of this interview with Lucy Mailing: [00:00:21] Ancestral Health Symposium; Lucy’s presentation slides; Look for the video from Lucy’s 2019 presentations to be posted on the AHS YouTube channel in the upcoming months.  [00:01:17] Becoming interested in the microbiome. [00:03:01] Working with Chris Kresser; ADAPT Health Coach Training. [00:07:49] Why the focus on the microbiome? [00:08:25] Transplanted human microbiome into sterile mice, mice take on phenotype of donor; Study: Zheng, P., et al. "Gut microbiome remodeling induces depressive-like behaviors through a pathway mediated by the host’s metabolism." Molecular psychiatry 21.6 (2016): 786. [00:09:30] What does a healthy microbiome look like? [00:13:09] Viome; metatranscriptomics. [00:14:37] 16S testing; uBiome. [00:15:06] Proteobacteria as a red flag that colonic epithelial cells are starving for energy. Study: Hughes, Elizabeth R., et al. "Microbial respiration and formate oxidation as metabolic signatures of inflammation-associated dysbiosis." Cell host & microbe 21.2 (2017): 208-219. [00:16:24] Jason Hawrelak; Podcast: How to Use Probiotics to Improve Your Health. [00:17:29] Butyrate; Is supplementing a good idea? Tesseract, ProButyrate. [00:21:17] Dietary recommendations: Microbiota accessible carbohydrates (term from Justin Sonnenberg). [00:22:37] Preliminary evidence that reduced carbohydrate diet may be beneficial for people with inflammatory bowel disease; Study: Suskind, David L., et al. "Clinical and fecal microbial changes with diet therapy in active inflammatory bowel disease." Journal of clinical gastroenterology 52.2 (2018): 155. 00:23:42] Carnivore diet. [00:25:01] Dr. Michael Mosley; Robb Wolf. [00:27:59] Fecal microbiota transplant (FMT) from ketogenic mice; Study: Olson, Christine A., et al. "The gut microbiota mediates the anti-seizure effects of the ketogenic diet." Cell 173.7 (2018): 1728-1741. [00:29:54] Autologous FMT restores the ecosystem after antibiotics: Study: Taur, Ying, et al. "Reconstitution of the gut microbiota of antibiotic-treated patients by autologous fecal microbiota transplant." Science translational medicine 10.460 (2018): eaap9489. [00:31:17] Mike T Nelson; Podcasts: 1. High Ketones and Carbs at the Same Time? Great Performance Tip or Horrible Idea…, 2. The Importance of Strength Training for Endurance Athletes, 3. How to Assess an Athlete: The Best Principles, Methods, and Devices to Use. [00:33:35] Taymount Clinic for FMT. [00:34:11] Recent FDA report on risks of infection related to FMT. [00:34:49] Doctor's Data stool testing; PCR sequence-based testing. [00:35:40] Culture vs PCR. [00:39:27] Diagnostic Solutions GI-MAP as a PCR DNA stool test. [00:41:04] Metagenomics; Onegevity, Sun Genomics, DayTwo. [00:42:37] Small Intestinal Bowel Overgrowth (SIBO) breath testing; Mark Pimentel, MD. [00:42:57] Dr. Bryan Walsh. [00:43:33] Lucy's blog posts on SIBO breath testing: All about SIBO: Small Intestinal Bacterial Overgrowth, and What the latest research reveals about SIBO. [00:43:41] A positive breath test may not be due to SIBO; Study: Connolly, Lynn, and Lin Chang. "Combined orocecal scintigraphy and lactulose hydrogen breath testing demonstrate that breath testing detects orocecal transit, not small intestinal bacterial overgrowth in patients with irritable bowel syndrome." Gastroenterology 141.3 (2011): 1118-1121. [00:46:11] Individuals with SIBO may in fact have small intestinal dysbiosis; Study: Saffouri, George B., et al. "Small intestinal microbial dysbiosis underlies symptoms associated with functional gastrointestinal disorders." Nature communications 10.1 (2019): 2012. [00:48:00] What you can learn from a uBiome Explorer 16S test. [00:54:17] Probiotics, prebiotics; Pomegranate husk powder. [00:58:02] Response to prebiotics is highly individualized; Study: Venkataraman, A., et al. "Variable responses of human microbiomes to dietary supplementation with resistant starch." Microbiome 4.1 (2016): 33. [00:59:50] Effects of exercise on the microbiome; Studies: 1. Allen, Jacob M., et al. "Exercise alters gut microbiota composition and function in lean and obese humans." Med Sci Sports Exerc 50.4 (2018): 747-757; 2. Allen, Jacob M., et al. "Voluntary and forced exercise differentially alters the gut microbiome in C57BL/6J mice." Journal of applied physiology118.8 (2015): 1059-1066; 3. Allen, J. M., et al. "Exercise training-induced modification of the gut microbiota persists after microbiota colonization and attenuates the response to chemically-induced colitis in gnotobiotic mice." Gut Microbes 9.2 (2018): 115-130. [01:02:26] Research on the microbiome of marathoners; Study: 1. Zhao, Xia, et al. "Response of gut microbiota to metabolite changes induced by endurance exercise." Frontiers in microbiology 9 (2018): 765; 2. Scheiman, Jonathan, et al. "Meta-omics analysis of elite athletes identifies a performance-enhancing microbe that functions via lactate metabolism." Nature Medicine (2019): 1. [01:02:39] Lauren Petersen; Study: Petersen, Lauren M., et al. "Community characteristics of the gut microbiomes of competitive cyclists." Microbiome 5.1 (2017): 98. Our 2016 podcast with Lauren: The Athlete Microbiome Project: The Search for the Golden Microbiome. [01:05:51] Find Lucy: NextGen Medicine. [01:07:04] Dr. Josh Turknett’s Migraine Miracle. Our podcast with Josh: The Migraine Miracle.

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   Show notes: Exercise matters 3 months of exercise training reprogrammed the epigenetics of sperm DNA in healthy young men. Exercise silenced genes in sperm DNA involved in schizophrenia, Parkinson's disease, cervical cancer, leukemia, and autism https://www.ncbi.nlm.nih.gov/pubmed/25864559?dopt=Abstract Epigenomics. 2015 Aug;7(5):717-31. doi: 10.2217/epi.15.29. Epub 2015 Apr 13. Genome-wide sperm DNA methylation changes after 3 months of exercise training in humans. Denham J1, O'Brien BJ2, Harvey JT2, Charchar FJ   Footstrike doesnt matter? https://www.outsideonline.com/2397214/foot-strike-running-study Adaptation of Running Biomechanics to Repeated Barefoot Running: A Randomized Controlled Study - Karsten Hollander, Dominik Liebl, Stephanie Meining, Klaus Mattes, Steffen Willwacher, Astrid Zech, 2019 https://journals.sagepub.com/doi/full/10.1177/0363546519849920 Is There an Economical Running Technique? A Review of Modifiable Biomechanical Factors Affecting Running Economy. Moore IS. Sports Med. 2016. https://www.ncbi.nlm.nih.gov/m/pubmed/26816209/ Running Technique is an Important Component of Running Economy and Performance. https://www.ncbi.nlm.nih.gov/m/pubmed/28263283/ Folland JP, et al. Med Sci Sports Exerc. 2017. https://journals.sagepub.com/doi/full/10.1177/0363546519849920   Important to note though than less vertical oscillation is associated with better economy within groups of distance runners, eg ncbi.nlm.nih.gov/m/pubmed/28263… ; ncbi.nlm.nih.gov/m/pubmed/26816… compliant tendons but greater leg stiffness is the goal for distance runners, correct? This video shows how end. runners compliance & economy are achieved by greater vertical excursions vs. sprinters who hit hard, get off the ground fast and burn more energy.   https://www.nytimes.com/video/sports/100000004379956/identifying-the-best-way-to-run.html typically have peak vertical forces of 2.5-3.0 times body weight to offset gravity during contact portion of the stride. https://www.youtube.com/watch?v=hEnIbklXOiU Effects of footwear midsole thickness on running biomechanics Sports Medicine and Biomechanics Mark H.C. Law, Eric M.F. Choi, Stephanie H.Y. Law, Subrina S.C. Chan , Sonia M.S. Wong, Eric C.K. Ching https://www.tandfonline.com/doi/abs/10.1080/02640414.2018.1538066?journalCode=rjsp20 Knee muscle forces during walking and running in patellofemoral pain patients and pain-free controls. Thor F.Besiera, Michael Fredericsona, Garry E.Gold, Gary S.Beaupréd, Scott L.Delp Journal of Biomechanics Volume 42, Issue 7, 11 May 2009, Pages 898-905 https://www.sciencedirect.com/science/article/abs/pii/S0021929009000396

Hip muscle response to a fatiguing run in females with iliotibial band syndrome. Brown AM1, Zifchock RA2, Lenhoff M3, Song J4, Hillstrom HJ3. Hum Mov Sci. 2019 Feb 8;64:181-190. doi: 10.1016/j.humov.2019.02.002. [Epub ahead of print] Balance and Gait Alternations Observed More than 2 Weeks after Concussion: A Systematic Review and Meta-analysis. Wood TA1, Hsieh KL1, An R1, Ballard RA2, Sonoff JJ1. Am J Phys Med Rehabil. 2019 Feb 5. doi: 10.1097/PHM.0000000000001152. [Epub ahead of print] Does Running Faster Put You at Greater Risk of a Stress Fracture? New research finds that speed might not cause as much strain on the shins as we thought By Hailey Middlebrook Feb 12, 2019 https://www.runnersworld.com/health-injuries/a26221848/stress-fracture-speed-study/   Fast Running Does Not Contribute More to Cumulative Load than Slow Running Hunter, Jessica G.1; Garcia, Gina L.1; Shim, Jae Kun1,2,3; Miller, Ross H.1,2 Medicine & Science in Sports & Exercise: January 25, 2019 https://journals.lww.com/acsm-msse/Pages/articleviewer.aspx?year=9000&issue=00000&article=96699&type=Abstract Grounded running Reduces Musculoskeletal Loading. https://www.ncbi.nlm.nih.gov/pubmed/30480615 Med Sci Sports Exerc. 2018 Nov 21 Bonnaerens S1, Fiers P1, Galle S1, Aerts P1,2, Frederick EC3, Kaneko Y4, Derave W1, De Clercq D1. Duty factor: duty-factor. The duration of a gait cycle where each foot is on the ground https://www.researchgate.net/figure/Illustration-of-the-duty-factor-The-duration-of-a-gait-cycle-where-each-foot-is-on-the_fig2_221908232 Ankle intrinsic stiffness changes with postural sway PouyaAmiri, Robert E.Kearney https://www.sciencedirect.com/science/article/pii/S0021929019300387

במהלך הפרק אני מפרט על שלושת הפרמטרים שקובעים את הסף שלכם: צריכת חמצן מירביתאחוז מצריכת חמצן מירבית שאתם מסוגלים להחזיקיעילותאני מסביר את כל אחד מהפרמטרים הנ״ל וכן דן באינטראקציה ביניהם ואיך אתם יכולים לשפר את כל אחד מהמרכיבים האלה. במסגרת הפרק אני מראיין את ד״ר אילן קורץ, מרצה לפיזיותרפיה באוניברסיטת בן גוריון, והוא מסביר לנו על מגוון רחב של מחקרים שבוצעו בנוגע יעילות ואיך אפשר לדעתו לשפר אותה. Articles mentioned in the episode:The effect of Q factor on gross mechanical efficiency and muscular activation in cycling. Disley BX1, Li FX.Inverse relationship between VO2max and economy/efficiency in world-class cyclists. Lucía A, et al. Med Sci Sports Exerc. 2002.Arkesteijn, Marco and Jobson, Simon A. and Hopker, James G. and Passfield, Louis (2016) The effect of cycling intensity on cycling economy during seated and standing cycling. International journal of sports physiology and performance, 11 (7). pp. 907-912. ISSN 1555-0265Inverse relationship between VO2max and economy/efficiency in world-class cyclists. Lucía A1, Hoyos J, Pérez M, Santalla A, Chicharro JL.Candotti, C. T., Loss, J. F., Bagatini, D., Soares, D. P., da Rocha, E. K., de Oliveira, Á. R., & Guimarães, A. C. S. (2009). Cocontraction and economy of triathletes and cyclists at different cadences during cycling motion. Journal of Electromyography and Kinesiology, 19(5), 915–921.Improved muscular efficiency displayed as Tour de France champion matures Edward F. CoyleEfficiency in cycling: a review Gertjan Ettema Æ Ha ̊vard Wuttudal Lora ̊s

Topics: strength, asymmetry, gait, thegaitguys, gaitanalysis, achilles, windlass mechanism 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 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   Topics and links: A new neuron has been discovered and named. The rosehip cell https://www.wired.com/story/meet-the-rosehip-cell-a-new-kind-of-neuron/ Strength does matter in our opinion, especially when it is stacked onto asymmetry and dysfunction. https://www.ncbi.nlm.nih.gov/pubmed/26566993 Am J Sports Med. 2016 Jan;44(1):105-12. doi: 10.1177/0363546515611632. Epub 2015 Nov 13. Is Hip Abduction Strength Asymmetry Present in Female Runners in the Early Stages of Patellofemoral Pain Syndrome? Plastaras C1, McCormick Z2, Nguyen C3, Rho M2, Nack SH2, Roth D4, Casey E5, Carneiro K6, Cucchiara A1, Press J2, McLean J7, Caldera F8. Positive Work Contribution Shifts from Distal to Proximal Joints during a Prolonged Run SANNO, MAXIMILIAN1,2; WILLWACHER, STEFFEN1,3; EPRO, GASPAR1,4; BRÜGGEMANN, GERT-PETER1,2,3 Medicine & Science in Sports & Exercise: December 2018 - Volume 50 - Issue 12 - p 2507–2517 https://journals.lww.com/acsm-msse/Citation/2018/12000/Positive_Work_Contribution_Shifts_from_Distal_to.16.aspx Influence of the windlass mechanism on arch-spring mechanics during dynamic foot arch deformation Lauren Welte, Luke A. Kelly, Glen A. Lichtwark, Michael J. Rainbow Published 15 August 2018.DOI: 10.1098/rsif.2018.0270 http://rsif.royalsocietypublishing.org/content/15/145/20180270 Med Sci Sports Exerc. 2018 Dec;50(12):2500-2506. doi: 10.1249/MSS.0000000000001710. Reducing Impact Loading in Runners: A One-Year Follow-up. Bowser BJ1, Fellin R2, Milner CE3, Pohl MB4, Davis IS5. https://www.ncbi.nlm.nih.gov/pubmed/29975300/ Achilles tendon structure differs between competitive distance runners and nonrunners despite no clinical signs or symptoms of midsubstance tendinopathy Todd J. Hullfish,Kenton L. Hagan, Ellen Casey, Josh R. Baxter 09 Aug 2018https://doi.org/10.1152/japplphysiol.00012.2018 https://www.physiology.org/doi/abs/10.1152/japplphysiol.00012.2018 Our obligatory 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.

In today’s episode, we talk carbohydrates. Specifically we discuss the concept of train-high sleep-low as I speak with Early Career Researcher Dr. Laurie-Anne Marquet who is a Research Fellow at Marseille University. Laurie-Anne outlines her finding from her study; "Enhanced Endurance Performance by Periodization of CHO Intake: “Sleep Low” Strategy", which was published in Medicine and Science in Sports and Exercise.Med Sci Sports Exerc. 2016 Apr;48(4):663-72. doi: 10.1249/MSS.0000000000000823.

Hoy toca hablar de nutrición, recordar entrar en hilandofino.net y suscribiros a mi lista de correo para que os mantenga informados de lo que vaya publicando en mi página web. Vaya por delante que no soy nutricionista, pero leo mucho de nutrición. Artículo del episodio de hoy https://www.fisiologiadelejercicio.com/periodizacion-del-consumo-de-hidratos-de-carbono/ Recientemente se han publicado los resultados de un estudio (Marquet y col, 2016; Med Sci Sports Exerc 48: 663-72) cuyo objetivo fue investigar los efectos de una estrategia de periodización de consumo de hidratos de carbono sobre el rendimiento en resistencia aeróbica de sujetos entrenados. Triatletas entrenados. Ya que si no lo fueran sería más complicado saber si las mejoras son por entrenamiento o por la nutrición. 2 grupos: 6gr/kg/día con distintas estrategias. grupo experimental: Entreno alta disponibilidad por la tarde + dormir sin HC + sesiones con baja disponibilidad de HC. Grupo control, mismo entreno pero con alta disponibilidad de HC siempre. mejora de la economía y aumento del tiempo hasta el agotamiento en test supramáximos en ciclismo mejora del tiempo en 10k en carrera disminución masa grasa no disminución masa libre de grasa Conclusión: si esto funciona sería interesante ir observando este tipo de cosas. Leer más!!! Nos matamos a entrenar y hay que mirar otros detalles una vez cumplamos con lo básico. En ocasiones es difícil mantener esto en una vida en familia. Enlace texto original;: https://www.ncbi.nlm.nih.gov/pubmed/26741119

Hoy toca hablar de nutrición, recordar entrar en hilandofino.net y suscribiros a mi lista de correo para que os mantenga informados de lo que vaya publicando en mi página web. Vaya por delante que no soy nutricionista, pero leo mucho de nutrición. Artículo del episodio de hoyhttps://www.fisiologiadelejercicio.com/periodizacion-del-consumo-de-hidratos-de-carbono/Recientemente se han publicado los resultados de un estudio (Marquet y col, 2016; Med Sci Sports Exerc 48: 663-72) cuyo objetivo fue investigar los efectos de una estrategia de periodización de consumo de hidratos de carbono sobre el rendimiento en resistencia aeróbica de sujetos entrenados. Triatletas entrenados. Ya que si no lo fueran sería más complicado saber si las mejoras son por entrenamiento o por la nutrición. 2 grupos: 6gr/kg/día con distintas estrategias. grupo experimental: Entreno alta disponibilidad por la tarde + dormir sin HC + sesiones con baja disponibilidad de HC. Grupo control, mismo entreno pero con alta disponibilidad de HC siempre. mejora de la economía y aumento del tiempo hasta el agotamiento en test supramáximos en ciclismomejora del tiempo en 10k en carreradisminución masa grasano disminución masa libre de grasaConclusión: si esto funciona sería interesante ir observando este tipo de cosas. Leer más!!!Nos matamos a entrenar y hay que mirar otros detalles una vez cumplamos con lo básico. En ocasiones es difícil mantener esto en una vida en familia. Enlace texto original;: https://www.ncbi.nlm.nih.gov/pubmed/26741119

Hoy toca hablar de nutrición, recordar entrar en hilandofino.net y suscribiros a mi lista de correo para que os mantenga informados de lo que vaya publicando en mi página web. Vaya por delante que no soy nutricionista, pero leo mucho de nutrición. Artículo del episodio de hoyhttps://www.fisiologiadelejercicio.com/periodizacion-del-consumo-de-hidratos-de-carbono/Recientemente se han publicado los resultados de un estudio (Marquet y col, 2016; Med Sci Sports Exerc 48: 663-72) cuyo objetivo fue investigar los efectos de una estrategia de periodización de consumo de hidratos de carbono sobre el rendimiento en resistencia aeróbica de sujetos entrenados. Triatletas entrenados. Ya que si no lo fueran sería más complicado saber si las mejoras son por entrenamiento o por la nutrición. 2 grupos: 6gr/kg/día con distintas estrategias. grupo experimental: Entreno alta disponibilidad por la tarde + dormir sin HC + sesiones con baja disponibilidad de HC. Grupo control, mismo entreno pero con alta disponibilidad de HC siempre. mejora de la economía y aumento del tiempo hasta el agotamiento en test supramáximos en ciclismomejora del tiempo en 10k en carreradisminución masa grasano disminución masa libre de grasaConclusión: si esto funciona sería interesante ir observando este tipo de cosas. Leer más!!!Nos matamos a entrenar y hay que mirar otros detalles una vez cumplamos con lo básico. En ocasiones es difícil mantener esto en una vida en familia. Enlace texto original;: https://www.ncbi.nlm.nih.gov/pubmed/26741119

Do older runners run differently than younger runners? If they do, is it A GOOD THING OR A BAD THING?! Can this actually be used as a tool for training or useful information for return after injury? Join us with study co-author Blaise Williams from Nike! Biomechanical Implications of Training Volume and Intensity in Aging Runners. Paquette MR, Devita P, Williams DSB 3rd. Med Sci Sports Exerc. 2018 Mar;50(3):510-515. doi: 10.1249/MSS.0000000000001452. Due to copyright laws, unless the article is open source we cannot legally post the PDF on the website for the world to download at will. That said, if you are having difficulty obtaining an article, contact us. Music for PT Inquest: "The Science of Selling Yourself Short" by Less Than Jake Used by Permission

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”

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”

If you are a parent, then you have been sleep deprived more often than you probably remember (or would like to admit). Heck, many parents I know operate in a cycle of sleep deprivation wherein half of the time they are sleeping decently and the other half is a solid 3-4 hours of interrupted and crappy sleep. Consider this the rule book on how to workout while sleep deprived. When my son was born and put me through the navy seal-style sleep deprivation training, I couldn't find anything helpful out there to guide me in not giving up my workout habit without injuring myself or making the exhaustion worse. Enjoy! And note, whether its the job, familial issues, or the kids that's ruining your sleep, this will not last forever. Hang in there!Citations:http://www.gallup.com/poll/166553/less-recommended-amount-sleep.aspx[ii] Jean-Louis G, Kripke DF, and Ancoli-Israel S. Sleep and quality of well-being. Sleep 23: 1115–1121, 2000.[iii] Slow-wave sleep: a recovery period after exercise CM Shapiro, R Bortz, D Mitchell, P Bartel, and P Jooste Science 11 December 1981: 214 (4526), 1253-1254. [DOI:10.1126/science.7302594][iv] S Taheri. The link between short sleep duration and obesity: we should recommend more sleep to prevent obesity. Arch Dis Child 2006;91:11 881-884 doi:10.1136/adc.2005.093013[v] Ayalon RD1, Friedman F Jr. The effect of sleep deprivation on fine motor coordination in obstetrics and gynecology residents. Am J Obstet Gynecol. 2008 Nov;199(5):576.e1-5. doi: 10.1016/j.ajog.2008.06.080. Epub 2008 Sep 25.[vi] 5. Lehmann M, Baumgartl P, Wiesenack C, Seidel A, Baumann H, et al. Training-overtraining: influence of a defined increase in training volume vs training intensity on performance, catecholamines and some metabolic parameters in experienced middle- and long-distance runners. European journal of applied physiology and occupational physiology. 1992;64:169–177. [PubMed][vii] Kellmann M. Preventing overtraining in athletes in high-intensity sports and stress/recovery monitoring. Scand J Med Sci Sports. 2010;20(Suppl 2):95–102.[viii] Snyder AC. Overtraining and glycogen depletion hypothesis. Med Sci Sports Exerc. 1998;30:1146–1150.[ix] Lehmann M, Dickhuth HH, Gendrisch G, Lazar W, Thum M, et al. Training-overtraining. A prospective, experimental study with experienced middle- and long-distance runners. Int J Sports Med. 1991;12:444–452[x] Swanson DR. Atrial fibrillation in athletes: implicit literature-based connections suggest that overtraining and subsequent inflammation may be a contributory mechanism. Med Hypotheses. 2006;66:1085–1092[xi] Eudi, A. Efficacy and safety of ingredients found in preworkout supplements. American Journal of Health-System Pharmacy April 1, 2013 vol. 70 no. 7 577-588.[xii] Spiegel K, Leproult R, and Van Cauter E. Impact of sleep debt on metabolic and endocrine function. Lancet 354: 1435–1439, 1999.[xiii] Sellwood KL, Brukner P, Williams D, Nicol A, Hinman R. Ice-water immersion and delayed-onset muscle soreness: a randomised controlled trial. Br J Sports Med. 2007;41:392–7.[xiv] http://www.lifetime-weightloss.com/blog/2015/7/14/why-exercise-isnt-enough.htmlBecome a supporter of this podcast: https://www.spreaker.com/podcast/faithful-fitness-by-better-daily--5150768/support.

If you are a parent, then you have been sleep deprived more often than you probably remember (or would like to admit). Heck, many parents I know operate in a cycle of sleep deprivation wherein half of the time they are sleeping decently and the other half is a solid 3-4 hours of interrupted and crappy sleep. Consider this the rule book on how to workout while sleep deprived. When my son was born and put me through the navy seal-style sleep deprivation training, I couldn't find anything helpful out there to guide me in not giving up my workout habit without injuring myself or making the exhaustion worse. Enjoy! And note, whether its the job, familial issues, or the kids that's ruining your sleep, this will not last forever. Hang in there!Citations:http://www.gallup.com/poll/166553/less-recommended-amount-sleep.aspx[ii] Jean-Louis G, Kripke DF, and Ancoli-Israel S. Sleep and quality of well-being. Sleep 23: 1115–1121, 2000.[iii] Slow-wave sleep: a recovery period after exercise CM Shapiro, R Bortz, D Mitchell, P Bartel, and P Jooste Science 11 December 1981: 214 (4526), 1253-1254. [DOI:10.1126/science.7302594][iv] S Taheri. The link between short sleep duration and obesity: we should recommend more sleep to prevent obesity. Arch Dis Child 2006;91:11 881-884 doi:10.1136/adc.2005.093013[v] Ayalon RD1, Friedman F Jr. The effect of sleep deprivation on fine motor coordination in obstetrics and gynecology residents. Am J Obstet Gynecol. 2008 Nov;199(5):576.e1-5. doi: 10.1016/j.ajog.2008.06.080. Epub 2008 Sep 25.[vi] 5. Lehmann M, Baumgartl P, Wiesenack C, Seidel A, Baumann H, et al. Training-overtraining: influence of a defined increase in training volume vs training intensity on performance, catecholamines and some metabolic parameters in experienced middle- and long-distance runners. European journal of applied physiology and occupational physiology. 1992;64:169–177. [PubMed][vii] Kellmann M. Preventing overtraining in athletes in high-intensity sports and stress/recovery monitoring. Scand J Med Sci Sports. 2010;20(Suppl 2):95–102.[viii] Snyder AC. Overtraining and glycogen depletion hypothesis. Med Sci Sports Exerc. 1998;30:1146–1150.[ix] Lehmann M, Dickhuth HH, Gendrisch G, Lazar W, Thum M, et al. Training-overtraining. A prospective, experimental study with experienced middle- and long-distance runners. Int J Sports Med. 1991;12:444–452[x] Swanson DR. Atrial fibrillation in athletes: implicit literature-based connections suggest that overtraining and subsequent inflammation may be a contributory mechanism. Med Hypotheses. 2006;66:1085–1092[xi] Eudi, A. Efficacy and safety of ingredients found in preworkout supplements. American Journal of Health-System Pharmacy April 1, 2013 vol. 70 no. 7 577-588.[xii] Spiegel K, Leproult R, and Van Cauter E. Impact of sleep debt on metabolic and endocrine function. Lancet 354: 1435–1439, 1999.[xiii] Sellwood KL, Brukner P, Williams D, Nicol A, Hinman R. Ice-water immersion and delayed-onset muscle soreness: a randomised controlled trial. Br J Sports Med. 2007;41:392–7.[xiv] http://www.lifetime-weightloss.com/blog/2015/7/14/why-exercise-isnt-enough.html

If you are a parent, then you have been sleep deprived more often than you probably remember (or would like to admit). Heck, many parents I know operate in a cycle of sleep deprivation wherein half of the time they are sleeping decently and the other half is a solid 3-4 hours of interrupted and crappy sleep. Consider this the rule book on how to workout while sleep deprived. When my son was born and put me through the navy seal-style sleep deprivation training, I couldn't find anything helpful out there to guide me in not giving up my workout habit without injuring myself or making the exhaustion worse. Enjoy! And note, whether its the job, familial issues, or the kids that's ruining your sleep, this will not last forever. Hang in there!Citations:http://www.gallup.com/poll/166553/less-recommended-amount-sleep.aspx[ii] Jean-Louis G, Kripke DF, and Ancoli-Israel S. Sleep and quality of well-being. Sleep 23: 1115–1121, 2000.[iii] Slow-wave sleep: a recovery period after exercise CM Shapiro, R Bortz, D Mitchell, P Bartel, and P Jooste Science 11 December 1981: 214 (4526), 1253-1254. [DOI:10.1126/science.7302594][iv] S Taheri. The link between short sleep duration and obesity: we should recommend more sleep to prevent obesity. Arch Dis Child 2006;91:11 881-884 doi:10.1136/adc.2005.093013[v] Ayalon RD1, Friedman F Jr. The effect of sleep deprivation on fine motor coordination in obstetrics and gynecology residents. Am J Obstet Gynecol. 2008 Nov;199(5):576.e1-5. doi: 10.1016/j.ajog.2008.06.080. Epub 2008 Sep 25.[vi] 5. Lehmann M, Baumgartl P, Wiesenack C, Seidel A, Baumann H, et al. Training-overtraining: influence of a defined increase in training volume vs training intensity on performance, catecholamines and some metabolic parameters in experienced middle- and long-distance runners. European journal of applied physiology and occupational physiology. 1992;64:169–177. [PubMed][vii] Kellmann M. Preventing overtraining in athletes in high-intensity sports and stress/recovery monitoring. Scand J Med Sci Sports. 2010;20(Suppl 2):95–102.[viii] Snyder AC. Overtraining and glycogen depletion hypothesis. Med Sci Sports Exerc. 1998;30:1146–1150.[ix] Lehmann M, Dickhuth HH, Gendrisch G, Lazar W, Thum M, et al. Training-overtraining. A prospective, experimental study with experienced middle- and long-distance runners. Int J Sports Med. 1991;12:444–452[x] Swanson DR. Atrial fibrillation in athletes: implicit literature-based connections suggest that overtraining and subsequent inflammation may be a contributory mechanism. Med Hypotheses. 2006;66:1085–1092[xi] Eudi, A. Efficacy and safety of ingredients found in preworkout supplements. American Journal of Health-System Pharmacy April 1, 2013 vol. 70 no. 7 577-588.[xii] Spiegel K, Leproult R, and Van Cauter E. Impact of sleep debt on metabolic and endocrine function. Lancet 354: 1435–1439, 1999.[xiii] Sellwood KL, Brukner P, Williams D, Nicol A, Hinman R. Ice-water immersion and delayed-onset muscle soreness: a randomised controlled trial. Br J Sports Med. 2007;41:392–7.[xiv] http://www.lifetime-weightloss.com/blog/2015/7/14/why-exercise-isnt-enough.html