Podcasts about med sci sports exerc

Doctor Mau Informa ®️ #drmauinforma Cuando discutimos la diabetes tipo 2 y la prediabetes, nuestro enfoque se centra casi exclusivamente en restringir los carbohidratos y perder peso. Sin embargo, los datos de los ensayos clínicos más recientes revelan un punto ciego enorme en nuestros paradigmas de atención: el músculo esquelético es nuestro órgano de eliminación de glucosa más grande, e ignorarlo acelera el envejecimiento metabólico. En este episodio, desglosamos las pautas clínicas y los datos de ensayos más recientes que demuestran por qué el entrenamiento de hipertrofia mecánica funciona como una poderosa intervención no farmacológica para el control del azúcar en sangre, incluso para personas con un peso normal. En este episodio aprenderás: → Por qué la diabetes tipo 2 actúa como un factor de riesgo independiente para la sarcopenia acelerada y el declive de la función muscular. → Los datos moleculares que demuestran que el entrenamiento de resistencia mejora la HbA1c en aproximadamente un 0.57% y la glucosa en ayunas en ~7 mg/dL. → Por qué el entrenamiento de hipertrofia es significativamente superior al entrenamiento de resistencia a la fatiga para la inflamación sistémica y la retención de masa magra. → Los sorprendentes resultados del ensayo Kobayashi: por qué el entrenamiento de fuerza venció al cardio en la diabetes tipo 2 de peso normal. → Los parámetros de programación exactos de la Asociación Americana de Diabetes y el ACSM necesarios para optimizar la eliminación metabólica en la práctica.

Hip adductor muscle forces during strength training and rehabilitation exercises Collings TJ, Horsman A, Hams AH, et al. Med Sci Sports Exerc. Published online April 3, 2026. doi:10.1249/MSS.0000000000004002 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 VALD MoveHealth - https://movehealth.me/ Learn more about/purchase our courses: The Science PT | Dungeons & Dynamometers 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  

Mándanos un mensajeEl American College of Sports Medicine acaba de publicar la actualización más importante de sus guías de entrenamiento de fuerza en 17 años. Y lo que encontraron contradice algunas de las cosas que más se repiten en gimnasios, en redes sociales y en programas de entrenamiento.En este episodio desmenuzamos el nuevo Position Stand del ACSM — qué cambió, qué sigue igual, y lo que esto significa para ti si entrenas o si tienes clientes.Lo que vas a aprender:— Por qué la carga ya no es el factor más importante para ganar músculo — Qué dice el documento sobre fuerza, hipertrofia y potencia — y por qué son tres prescripciones completamente distintas — Qué cosas que creíamos indispensables resultaron ser opcionales según la evidencia — El hallazgo sobre potencia que casi nadie está destacando — y que es especialmente relevante para adultos mayores y población general — Por qué la adherencia es ahora oficialmente la variable número unoBasado en: Currier et al. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults. Med Sci Sports Exerc. 2026;58(4):851–872. Documento completo en acceso abierto: https://pmc.ncbi.nlm.nih.gov/articles/PMC12965823/wOS by AndieSupport the showInstagram: andieillanesPágina web: andieillanes.com.mx

Compensatory movement strategies during the rearfoot elevated split squat after ACL reconstruction Graham M, Gohil A, Janatova T, et al. Med Sci Sports Exerc. Published online February 19, 2026. doi:10.1249/MSS.0000000000003969 The movement variability paper Chris mentioned: https://link.springer.com/article/10.1186/s40798-022-00473-4 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 VALD MoveHealth - https://movehealth.me/ Learn more about/purchase our courses: The Science PT | Dungeons & Dynamometers 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  

2018, Kilimandscharo, 5.895 Meter. Der Gipfel war geschafft – und auf dem Abstieg traf mich die Dehydration wie ein Vorschlaghammer. Kein Durst, keine Warnung. Einfach Blei in den Beinen und ein Kopf, der sich anfühlte wie in Watte gepackt.In dieser Folge geht es um den vielleicht am meisten unterschätzten Faktor für Deine Leistung: Wasser. Du erfährst, warum bereits 1% Flüssigkeitsverlust messbare Einbußen bringt – und was das mit Deiner HRV zu tun hat. Ich erkläre die Wissenschaft dahinter (inklusive einer Rechnung, die mich selbst überrascht hat: 21.600 zusätzliche Herzschläge pro Tag bei chronischer Unterhydrierung).Und Du bekommst 7 konkrete Strategien, die Du heute noch umsetzen kannst.____________*WERBUNG: Infos zum Werbepartner dieser Folge und allen weiteren Werbepartnern findest Du hier.____________ErwähnungenElektrolyte: FormMed Elektrolyt-in-form DrinkLiteraturSawka et al. (2007). ACSM Position Stand: Exercise and Fluid Replacement. Med Sci Sports Exerc, 39(2), 377-390.Magee et al. (2017). High Prevalence of Dehydration Among University and Club Level Athletes. Int J Sport Nutr Exerc Metab, 27(2), 158-168.Logan-Sprenger et al. (2015). Dehydration and muscle metabolism during prolonged cycling. Physiol Rep, 3(8), e12483.Logan-Sprenger et al. (2012). Dehydration and skeletal muscle metabolism in females. Med Sci Sports Exerc, 44(10), 1949-57.Armstrong et al. (2012). Mild dehydration affects mood in healthy young women. J Nutr, 142(2), 382-388.Cheuvront & Kenefick (2014). Dehydration: Physiology, assessment, and performance effects. Compr Physiol, 4(1), 257-285.Munoz et al. (2015). Heart rate changes per 1% body mass loss during exercise. J Strength Cond Res, 29(10), 2971-2978.Stevenson et al. (2019). Hydration effects on brain functioning and mood. Sci Rep, 9, 16412.Carter et al. (2005). Hydration status and HRV after exercise heat stress. J Therm Biol, 30(7), 495-502.Stachenfeld (2008). Sex hormone effects on body fluid regulation. Exerc Sport Sci Rev, 36(3), 152-159.McDermott et al. (2017). NATA Position Statement: Fluid Replacement. J Athl Train, 52(9), 877-895.____________Shownotes und Übersicht aller Folgen.Trag Dich in Marks Dranbleiber Newsletter ein.Entdecke Marks Bücher.Folge Mark auf Instagram, Facebook, Strava, LinkedIn. Hosted on Acast. See acast.com/privacy for more information.

Here are some resources/papers that were discussed on the episode:Bernstein, N. A. (1923). Issledovania po biomekhanike udara s pomoshiu svetovoi zapisi (Studies of biomechanics of the strike with the camera recording) [in Russian]. Issledovanija Centr. Instituta Truda 1, 19–79.Newell, K. M. (1986). Constraints on the Development of Coordination. In M. G. Wade, & H. T. A. Whiting (Eds.), Motor Development in Children: Aspects of Coordination and Control (pp. 341-360)Enoka RM, Duchateau J. Translating Fatigue to Human Performance. Med Sci Sports Exerc. 2016 Nov;48(11):2228-2238.Burnley M, Jones AM. Power-duration relationship: Physiology, fatigue, and the limits of human performance. Eur J Sport Sci. 2018 Feb;18(1):1-12.

Cardio verbrennt Fett, Gewichte bauen Muskeln auf – oder ist das zu simpel gedacht?In dieser Folge erfährst Du, was die neueste Wissenschaft über Kraft- vs. Kardiotraining sagt und wie Du BEIDES strategisch nutzt, um maximalen Fettabbau zu erreichen. Ohne Muskeln zu verlieren oder dabei auszubrennen.Am Ende hast Du einen klaren Fahrplan: Wie viel Kraft, wie viel Kardio benötigst DU wirklich – basierend auf Deinem Zeitbudget? Plus: Warum 5x Laufen pro Woche Dich ausbremsen kann, während die richtige Kombi aus beidem in 12 Wochen 8 kg Fett schmelzen lässt.____________*WERBUNG: Infos zum Werbepartner dieser Folge und allen weiteren Werbepartnern findest Du hier.____________Mehr zum Thema:Buch: Looking Good Naked: Die GesamtausgabeBuch: Dranbleiben!Artikel: Kraft- und Ausdauertraining – Freund oder Feind?Literatur:Lafontant, K., et al. (2025). Concurrent, resistance, or aerobic training on body fat loss: systematic review and meta-analysis. J Int Soc Sports Nutr, 22(1):2507949. PMID: 40405489Schuenke, M.D., et al. (2002). EPOC after resistance exercise. Eur J Appl Physiol, 86(5):411-7. PMID: 11882927Ding, D., et al. (2025). Daily steps and health outcomes: meta-analysis. Lancet Public Health, 10(8):e668-e681. PMID: 40713949Gaesser, G.A. & Brooks, G.A. (1984). Metabolic bases of EPOC: a review. Med Sci Sports Exerc, 16(1):29-43. PMID: 6369064____________Shownotes und Übersicht aller Folgen.Trag Dich in Marks Dranbleiber Newsletter ein.Entdecke Marks Bücher.Folge Mark auf Instagram, Facebook, Strava, LinkedIn. Hosted on Acast. See acast.com/privacy for more information.

¿Tienes una vista critica con lo que ves en redes sociales? Existe contenido muy bueno y siempre con un alta evidencia desde la experiencia y la ciencia pero también existe contenido que solo busca el "like" sin poner en contexto lo que se predica.Hoy vamos a analizar 4 afirmaciones que podemos ver en redes y lo vamos a desmitificar con razón para que tu mismo lo puedas entender.Los estudios del 4x4Helgerud et al., 2007Helgerud J, Høydal K, Wang E, et al. Aerobic high-intensity intervals improve VO2max more than moderate training. Med Sci Sports Exerc. 2007;39(4):665–671. https://doi.org/10.1249/mss.0b013e3180304570Wisløff et al., 2007Wisløff U, Støylen A, Loennechen JP, et al. Superior cardiovascular effect of aerobic interval training versus moderate continuous training in heart failure patients: a randomized study. Circulation. 2007;115(24):3086–3094. https://doi.org/10.1161/CIRCULATIONAHA.106.675041¿Empezamos en 2026?https://forms.gle/YyfmTxJrBURF6VKS8Fanté, marca de nutrición deportiva con fabricación en Valencia, España. Formulada por deportistas y nutricionistas para deportistas. Con ingredientes naturales, sin aditivos ni conservantes. Apto para veganos.MBPC10: 10% de descuento en cualquier pedido en la tienda de nutrición deportiva de Fanté.MBPC: Regalo de un GEL LITE LIMON por cualquier compra.

In this episode of BFR Radio, we begin a new series exploring how blood flow restriction (BFR) training can support rehabilitation following major injuries and surgery. For the first episode in this series we are focusing on the acute phase of ACL reconstruction — the period before and immediately after surgery when exercise is limited. You'll hear how pre-operative BFR strengthening can help protect quadriceps endurance heading into surgery, how passive BFR can reduce post-operative muscle loss by more than half, and how combining BFR with neuromuscular electrical stimulation (NMES) offers a promising strategy to maintain muscle size during immobilisation. Key studies discussed: Zargi et al. – Pre-operative BFR exercise before ACL reconstruction Takarada et al. – Passive BFR in the first 2 weeks after ACLR Franz et al. – Passive BFR following knee replacement Slysz et al. – Passive BFR with NMES during unloading Whether you're a clinician, coach, or athlete, this episode provides practical insights into using BFR at the earliest stages of ACL rehabilitation to set the foundation for long-term recovery.   Thanks for listening and remember to keep the pump.   Chris   References (APA 7th edition) Franz, A., Heiß, L., Schlotmann, M., Ji, S., Strauss, A. C., Randau, T., & Fröschen, F. S. (2025). Passive blood-flow-restriction exercise's impact on muscle atrophy post-total knee replacement: A randomized trial. Journal of Clinical Medicine, 14(15), 5218. Slysz, J. T., Boston, M., King, R., Pignanelli, C., Power, G. A., & Burr, J. F. (2021). Blood flow restriction combined with electrical stimulation attenuates thigh muscle disuse atrophy. Med Sci Sports Exerc, 53(5), 1033-1040. Takarada, Y., Takazawa, H., & Ishii, N. (2000). Applications of vascular occlusion diminish disuse atrophy of knee extensor muscles. Medicine & Science in Sports & Exercise, 32(12), 2035-2039. Žargi, T., Drobnič, M., Stražar, K., & Kacin, A. (2018). Short–term preconditioning with blood flow restricted exercise preserves quadriceps muscle endurance in patients after anterior cruciate ligament reconstruction. Frontiers in physiology, 9, 1150.

Im ersten Satz stemmst Du noch zwölf Wiederholungen, im zweiten nur noch sieben. Ist das ein Rückschritt – oder das deutlichste Signal, dass Du richtig trainierst?In dieser Folge lernst Du die wissenschaftlich fundierten Benchmarks kennen: Wie stark dürfen Wiederholungszahlen von Satz zu Satz fallen, wenn Du wirklich intensiv trainierst?Du erfährst, wie Du diese Erkenntnisse nutzt, um Dein Training präziser zu steuern, Stagnation zu durchbrechen – und Deine Fortschritte im Muskelaufbau spürbar zu beschleunigen.____________*WERBUNG: Infos zum Werbepartner dieser Folge und allen weiteren Werbepartnern findest Du hier.____________Weiterführende Inhalte:Folge und Artikel: Die optimale SatzpauseBuch: Dranbleiben!Buch: Looking Good NakedLiteratur:Nuzzo JL. Muscle Strength Preservation During Repeated Sets of Fatiguing Resistance Exercise: A Secondary Analysis. J Strength Cond Res. 2024;38(6):1149–1156.Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and Hypertrophy Adaptations Between Low‑ vs. High‑Load Resistance Training: A Systematic Review and Meta‑Analysis. J Strength Cond Res. 2017;31(12):3508–3523.Morton RW, Oikawa SY, Wavell CG, et al. Neither Load nor Systemic Hormones Determine Resistance Training–Mediated Hypertrophy or Strength Gains in Resistance‑Trained Young Men. J Appl Physiol (1985). 2016;121(1):129–138.López P, Radaelli R, Taaffe DR, et al. Resistance Training Load Effects on Muscle Hypertrophy and Strength Gain: Systematic Review and Network Meta‑Analysis. Med Sci Sports Exerc. 2021;53(6):1206–1216.Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance‑Trained Men. J Strength Cond Res. 2016;30(7):1805–1812.Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of Resistance Training Performed to Repetition Failure or Non‑Failure on Muscular Strength and Hypertrophy: A Systematic Review and Meta‑Analysis. J Sport Health Sci. 2022;11(2):202–211.____________Shownotes und Übersicht aller Folgen.Trag Dich in Marks Dranbleiber Newsletter ein.Entdecke Marks Bücher.Folge Mark auf Instagram, Facebook, Strava, LinkedIn. Hosted on Acast. See acast.com/privacy for more information.

Life doesn't always follow your training plan, and that's okay. In this episode, I'll teach you how to pivot your strength and cycling workouts when work, family, or stress throw curveballs. You'll learn my “3 R Framework” (Reduce, Replace, Reschedule) so you can stay consistent, avoid burnout, and actually build resilience as a busy professional who loves to ride. We'll cover: Why adaptable training beats rigid plans for long-term success How to pivot when you're short on time, energy, or equipment The mindset shift that separates thriving athletes from frustrated ones Actionable steps to create your own adaptable training toolkit Whether you're balancing a demanding career or just navigating life's chaos, this episode will help you train smarter, stay consistent, and feel empowered.

In this episode of the FIT40 podcast, we dive deep into the most important numbers to focus on to get fit and stay fit for life when it comes to lifestyle management. We cover key health metrics like blood work, cardio, and strength standards that can have a profound impact on your overall wellbeing. Discover practical tips to optimize your cholesterol, blood pressure, A1C, and waist circumference - all essential markers for longevity. Plus, learn science-backed exercise guidelines to improve your cardiac health and build functional strength. This comprehensive guide provides the roadmap to take control of your fitness and wellness at 40 and beyond.FIT40 LINKS:Toned In 20 Workouts: https://fit40-online-coaching.kit.com/1f640492ffBook Your Free Nutrition Assessment: https://calendly.com/coachfitzz/assessmentFIT40 Coaching Info & Application: https://fit40coaching.my.canva.site/applicationFIT40 Family Facebook Group: https://www.facebook.com/groups/fit40familyAFFILIATE LINKS:Try Tonal for 30 Days Risk Free: https://tonal.sjv.io/FIT40Get 10% Off The Genius Protein Shot: https://www.geniusshot.com/?ref=BRYAN_FIT40&transaction_id=10214dd14c839e450a4423af7b1f8eCONNECT WITH ME ONLINEFacebook: https://www.facebook.com/bryan.fitzsimmonsInstagram: ⁠⁠⁠⁠https://www.instagram.com/coach_fitzz/⁠⁠⁠⁠Tiktok: ⁠⁠⁠⁠⁠https://www.tiktok.com/@coach_fitzz?is_from_webapp=1&sender_device=pcYoutube: https://www.youtube.com/@bryan_fit40CITATIONSMile Run Standards – Citations & SourcesBlair SN, et al. (1996).Influences of cardiorespiratory fitness and other precursors on cardiovascular disease and all-cause mortality in men and women. JAMA.▸ Demonstrates strong correlation between cardiorespiratory fitness and mortality.American College of Sports Medicine (ACSM)Guidelines for Exercise Testing and Prescription, 10th ed.▸ Provides normative values for VO₂ max and field tests like the 1-mile run.Cooper KH (1968).A means of assessing maximal oxygen intake. Correlation between field and treadmill testing. JAMA.▸ Foundational study introducing the Cooper test and correlating running distance/time to aerobic capacity.10-Mile Bike Standards – Citations & SourcesCooper InstituteThe Cooper Test Manual (Bike variant).▸ Adaptation of the original Cooper test for stationary and road bikes.Kodama S, et al. (2009).Cardiorespiratory fitness as a quantitative predictor of all-cause mortality and cardiovascular events. JAMA.Ainsworth BE, et al. (2011).Compendium of Physical Activities: Classification of energy costs of human physical activities.▸ Supports METs estimation for cycling time trials.British Cycling Time Trial Norms▸ Competitive amateur cycling data used for benchmarking 10-mile efforts.Push-Up Standards – Citations & SourcesYang J, et al. (2019).Association Between Push-up Exercise Capacity and Future Cardiovascular Events Among Active Adult Men. JAMA Network Open.▸ Men completing ≥40 push-ups had dramatically lower cardiovascular event risk.ACSM & NSCA Normative DataACSM's Fitness Assessment ManualNSCA's Essentials of Strength Training and Conditioning▸ Provide age- and sex-specific push-up standards.Kraschnewski JL, et al. (2013).Is strength training associated with mortality benefits? Prev Med.Chin-Ups / Inverted Rows – Citations & SourcesRantanen T, et al. (1999).Midlife muscle strength and human longevity up to age 100 years. J Gerontol A Biol Sci Med Sci.▸ Strength and functional movement as predictors of longevity.ACSM Guidelines & NSCA Standards▸ Norms for bodyweight strength tasks including pull-ups and rows.Army Physical Fitness Test (APFT) & USMC Standards▸ Used to create practical strength thresholds for chin-ups by age/sex.Fagan JM, et al. (2020).Maximal upper-body strength and pull-up performance in physically active adults.▸ Correlates pull-up performance with upper body strength and endurance.Reverse Lunge Standards – Citations & SourcesSchoenfeld BJ, et al. (2016).Resistance training volume enhances muscle hypertrophy. J Strength Cond Res.Cook G. (2010).Movement: Functional Movement Systems.▸ Assesses quality and asymmetry in single-leg patterns like lunges.Kraemer WJ & Ratamess NA. (2004).Fundamentals of resistance training: progression and exercise prescription. Med Sci Sports Exerc.ACSM's Position Stand on Resistance Training for Healthy Adults▸ Confirms efficacy and safety of loaded single-leg exercises for aging resilience.Functionally-relevant studies on fall risk and lower-body strengthHughes VA, et al. (2001). Age-related changes in strength and performance. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bryanfitzsimmon.substack.com

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

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   

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.

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. 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(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. 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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, 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

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

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

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)

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

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.

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 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.