Quick Bursts of activity.....

 Is your job making you fat?

 Activity: From the 70's to now

Juneau and his colleagues used several Statistics Canada databases on the health of Canadians that included 17,000 to 132,000 respondents. He concluded that the lack of physical activity during office hours could explain the fact that obesity has increased 10 percent between 1978 and 2004.

A surprise findings was the increased healthy attitudes toward transportation. "As a result of urban sprawl we expected to see more car-dependant people," says Juneau. "Yet, both men and women increasingly adopted healthy behaviours such as walking and biking, which is definitely good news."

Quick bursts of activity may be the solution

Juneau suggests that to combat the inactivity and rise in obesity it would be best to integrate sport, work and transportation. For example, it may be more effective to exercise in smaller doses throughout the day rather than concentrate the effort. Therefore, walking at break time and taking the stairs could have great benefits.

Sounds like intervals....or Art DeVany style power law training.


Here is the abstract:

Trends in leisure-, transport-, and work-related physical activity in Canada 1994–2005


Background
In Canada, data show adults had a lower energy intake in 2004 than in 1972. Data also show adults expended more energy through leisure-time physical activity in 2000 than in 1981. On the other hand, the prevalence of overweight and obesity (combined) rose from 49.2% to 59.1% between 1978 and 2004.
Purpose
This study aimed to chart trends in leisure-, transport-, and work-related physical activity in Canada between 1994 and 2005.
Methods
We used nationally representative data from the three National Population Health Surveys (1994, 1996, and 1998) and the three Canadian Community Health Surveys (2000, 2003, and 2005) (a repeated cross-sectional design). Sample sizes ranged from n = 17 626 (in 1994) to n = 132 221 (in 2005).
Results
Between 1994 and 2005, men became less inactive during leisure time (− 9.94% [9.89%–9.98%]), less inactive during transports (− 15.31% [15.26%–15.35%]), and more inactive at work (+ 5.18% [5.14%–5.22%]). Similar results were found for women.
Conclusions
Declining levels of physical activity at work may help explain the rising prevalence of overweight and obesity in Canada.

your most recent workout is the most important....and stay low carb

Now this one is interesting.... lots of implications

The abstract is below but some comment first (informed from this and this)

the study found that exercise enhanced insulin sensitivity, particularly when meals eaten after the exercise session contained relatively low carbohydrate content. Enhanced insulin sensitivity means that it is easier for the body to take up sugar from the blood stream into tissues like muscles, where it can be stored or used as fuel. Impaired insulin sensitivity (i.e., "insulin resistance") is a hallmark of Type II diabetes, as well as being a major risk factor for other chronic diseases, such as heart disease.

Interestingly, when the research subjects in this study ate relatively low-calorie meals after exercise, this did not improve insulin sensitivity any more than when they ate enough calories to match what they expended during exercise. This suggests that you don't have to starve yourself after exercise to still reap some of the important health benefits.

Insulin Sensitivity is of course a "good thing" - it means you need less of it for it to have an effect. An excellent primer on insulin matters is here.

What I found interesting were these comments:

This study follows up on several previous studies that demonstrate that many health benefits of exercise are transient: one exercise session produces benefits to the body that taper off, generally within hours or a few days.

"Many of the improvements in metabolic health associated with exercise stem largely from the most recent session of exercise, rather than from an increase in 'fitness' per se," Dr. Horowitz said.

What do we make of this?

• The importance of consistency - regular training, might not make you "fitter" but each session is important.
  
• Every workout is important - we tend to think of junk sessions, but every one matters
• Exercise and nutrition go together - what you eat limits the effects of how you train.
• It is still all about hormones
• what type of workouts have the best effects - endurance, resistance, HIIT?
  

Energy deficit after exercise augments lipid mobilization but does not contribute to the exercise-induced increase in insulin sensitivity.

The content of meals consumed after exercise can impact metabolic responses for hours and even days after the exercise session. The purpose of this study was to compare the effect of low dietary carbohydrate (CHO) vs. low energy intake in meals after exercise on insulin sensitivity and lipid metabolism the next day. Nine healthy men participated in 4 randomized trials. During the control trial (CON) subjects remained sedentary. During the other 3 trials, subjects exercised (65%VO2peak; cycle ergometer and treadmill exercise) until they expended ~800 kcal. Dietary intake during CON and one exercise trial (BAL) was designed to provide sufficient energy and carbohydrate to maintain nutrient balance. In contrast, the diets after the other 2 exercise trials were low in either CHO (LOW-CHO) or energy (LOW-EN). The morning after exercise we obtained a muscle biopsy, assessed insulin sensitivity (Si; IVGTT) and measured lipid kinetics (isotope tracers). Although subjects were in energy balance during both LOW-CHO and CON, the lower muscle glycogen concentration during LOW-CHO vs. CON (402+/-29 vs. 540+/-33 mmol/kg dw, P<0.01) coincided with a significant increase in Si (5.2+/-0.7 vs. 3.8+/-0.7 (mU/L)(-1)(.)min(-1); P<0.05). Conversely, despite ingesting several hundred fewer kcals after exercise during LOW-EN compared with BAL, this energy deficit did not affect Si the next day (4.9+/-0.9, and 5.0+/-0.8 (mU/L)(-1)(.)min(-1)). Maintaining an energy deficit after exercise had the most potent effect on lipid metabolism, as measured by a higher plasma triacylglycerol concentration, and increased plasma fatty acid mobilization and oxidation compared with when in nutrient balance. Carbohydrate deficit after exercise, but not energy deficit, contributed to the insulin sensitizing effects of acute aerobic exercise. Whereas maintaining an energy deficit after exercise augmented lipid mobilization.

kids who walk or cycle to school are fitter

At one level this one comes under the heading of "obvious"!

On another level it is worth reminding the world that everyday exercise - walking, cycling etc - has a substantial effect.

Many people would do well simply to walk more like Nassim. We are meant to walk. As Kurt says:

7) Walking is an excellent evolutionary activity that we are, simply, evolved to do and doing it is nothing but good. I agree with Sisson on this - lots of low intensity rythmic activity can be good.

Anyway here is the study abstract

Aerobic fitness and mode of travel to school in english schoolchildren.

CONCLUSIONS:: These data confirm findings from countries where cycling is very common in showing that cycling to school is positively associated with aerobic fitness. This study adds to the existing literature by showing that walkers and cyclists are more likely to be classified as fit using recognized cut points. Those who walk and cycle to school may, therefore, be at reduced risk for developing chronic diseases in adulthood.

Follow up to Spark Post - Fit Teenage Boys Are Smarter But Muscle Strength Isn't the Secret, Study Shows

A couple of days ago I mentioned the book Spark that I had ordered, having read about it from Frank Forencich.

Bill De Simone commented on the post and summarised the argument:

the gist of his book is that running, swimming, etc. benefits creativity, concentration, mood, other brain aspects, more so than weight training and stretching, due to the increased blood flow to the brain. He doesn't devalue weight training/yoga/stretching, just draws a distinction between benefits. Increased heart rate alone, such as from blood pooling during weight training, isn't enough; there has to be the steady increased flow.

I just saw this study reported which seems to support that position:

In the first study to demonstrate a clear positive association between adolescent fitness and adult cognitive performance, Nancy Pedersen of the University of Southern California and colleagues in Sweden find that better cardiovascular health among teenage boys correlates to higher scores on a range of intelligence tests -- and more education and income later in life

...

In every measure of cognitive functioning they analyzed -- from verbal ability to logical performance to geometric perception to mechanical skills -- average test scores increased according to aerobic fitness.
However, scores on intelligence tests did not increase along with muscle strength, the researchers found.
"Positive associations with intelligence scores were restricted to cardiovascular fitness, not muscular strength," Pedersen explained, "supporting the notion that aerobic exercise improved cognition through the circulatory system influencing brain plasticity."

UPDATE - Donny passed on the link to th full study

Interesting stuff indeed.

On another, related, tack, I've not been doing much "cardio" (dodgy phrase) recently and felt it yesterday on a hill walk. A section that normally takes me 30 minutes took about 32.....Still the view was worth it!

If I am in the hills like this, I still need some training specific to this.

National Fitness Test

I read this in the paper today - a new way to test your fitness.

The National Fitness Test is the brainchild of Dave Reddin, a fitness trainer for the Rugby World Cup squad and a consultant to Team GB. "I wanted to show people how easy it is to take control of your fitness and get a fair assessment that is relative to age and sex," he says.

The fact that the test is home-based and requires little more than a tape measure, a computer (visual and written instructions appear on the screen as and when you need them), a watch with a second hand, and a set of weighing scales certainly make it accessible to all and maximises its appeal. But is the test valid?

The site is interesting.

The concept of fitness is always a bit puzzling - fit for what? At least it looks at different elements - BMI, strength, flexibility, heart rate recovery.

Strength is measured by two isometric moves - wall squat and the plank.....not sure how valid that is but as far as it goes it is interesting.

No Time?

This is lazy as a blog post, but I was looking back through some of Bryce Lane's articles and there is some treasure there.

This article needs some exposure:

Fast Iron

Everyone I know complains about time, its “The great American excuse”. “I’d love to lift but I can’t miss the bowflex informercial”, I really expect to hear this someday.

Anyway here are some workouts that give you some mighty big bang for the buck in fifteen minutes or less, two or three times a week. The tricks are:

1.) Not to think in reps and sets but in time sections
2.) Think of one exercise or compound for the shoulder/arm area, lower back and upper legs if you have something that effectively covers more than one, then great!
3.) Pay attention to loading, make your exercises progress from light to heavy or heavy to light with no reverses so you don’t waste any more time changing plates than need be.
4.) Use the same equipment for everything, That way you you can stay in the same spot and not kill time cleaning up more than you have to.

Let take a first example:

2 Db Clean and press-As many as you can do in 3 min
Rest 1 min, add more weight to one DB
1 Db swings-As many as you can do in 3 min switching hands every 5 reps
Rest 1 min, add more weight to the other DB
2 Db toe squats- As many as you can do in 3 min

Try and use a weight where there aren’t many gaps in the 3 min. Work towards a certain number like 12-20 and then increase the weight.

Or with a barbell:
Floor press—As many as you can do in three min
Rest 2 min and add plates
Bent rows—Same
Rest 2 min and add plates
Deadlifts—Same


With one dumbbell:
DB swings or windmills--Same
Rest 1 min.
DB side presses switching sides every two reps—As many as you can do in 3 min.
Rest 1 min.
DB overhead squats –Same switching hands every five reps

For anyone interested in O-lifts:

Pwr Snatch— work up to near max single in 5 lifts, in 4 min.
Rest 2 min add more weight.
Pwr Clean and push press-- work up to near max single in 5 lifts, in 4 min.
Rest 2 min add more weight.
1 Clean then Front squats—As many as you can in 3 min. with best clean weight.

I’m sure you get the idea.

If you don’t have fifteen minutes sometime in your day, then you really need to re-examine your lifestyle. Its easy also to set up a simple home gym with a homemade 6’ exercise bar and plywood platform sheet or a pair of dumbbells on a rubber mat somewhere in a corner of your house, yard or garage. These kind of workouts are effective and won’t cut into your Sci-Fi channel time much at all.

Bryce Lane, Visalia Ca. 2003

Of course a HIT session can be just as fast.....


Also check out:

Hi-NrG! - I used to variations on this quite often and it is a killer.


Have it all! - the Famous 20 minute thing - For twenty minutes you do as many reps as you can of your chosen compound exercise, squats, deadlifts, power cleans or snatches, clean & presses etc. You do this twice a week. You use the same weight throught the twenty minutes. About 75-80% of your gym-maximun in good clean form is fine to start. Begin with something you can easily do and add as you can.

Do sets of twos, threes or even fives or tens, your choice, mix it up if you need to. Do a set and when you are able to focus again, then do another. When you can get the right number of reps in that twenty minutes then up the weight 5-10% next time and work up again. I like 10% jumps since I tend to do better with a bigger drop in volume and more of a challenge with the weight. However if you like the more gradual approach then by all means, use it.

I try to shoot for fifty in that twenty minutes since that number both keeps up my heart rate and breathing and makes it possible for me to use heavy weight in the 75-85% range. However the number you choose could just as well be anywhere between 20 (anything less than this isn't really doing much) and 100 reps (higher than this and the weight may be too small). If you can do 100 reps with 1.5 x bodyweight in 20 min. in the squat then you are one very conditioned individual with plenty of useful strength as well. That’s something to shoot for; or 50 reps 2 x bodyweight in 20 min. in the squat or 50 reps x bodyweight in the barbell clean and press are other worthy goals. I'm sure you can see the idea.

and

Mobility, Stability and Capacity

Coming soon - a review of Mark Sisson's PRIMAL BLUEPRINT

I have just received a copy of Mark Sisson's new book - The Primal Blueprint. I'll do a proper review when I've had a chance to read it properly - life is busy at the moment.

It looks superb and he takes to opportunity of the format to expand on the principles he laid out some time ago in what is a classic post: The Definitive Guide to the Primal Blueprint

The essence of the Primal Blueprint is this: Most of life is really much simpler than modern medicine and science would like to have you believe. You can have a tremendous impact on how your genes express themselves, simply by providing your cells the right environments.

Working from that position, Mark presents 10 basic laws for health:

• Primal Blueprint Law #1: Eat Lots of Plants and Animals
• Primal Blueprint Law #2: Avoid Poisonous Things
• Primal Blueprint Law #3: Move Frequently at a Slow Pace
• Primal Blueprint Law #4: Lift Heavy Things
• Primal Blueprint Law #5: Sprint Once in a While
• Primal Blueprint Law #6: Get Adequate Sleep
• Primal Blueprint Law #7: Play
• Primal Blueprint Law #8: Get Adequate Sunlight
• Primal Blueprint Law #9: Avoid Stupid Mistakes
• Primal Blueprint Law #10: Use Your Brain

I'm looking forward to reading the whole thing. Incidentally, probably the best recommendation so far is that my girlfriend - a notoriously sceptical scientist (she is a PhD immunologist) - was reading some of it earlier today and actually agreed with what she was reading. Normally she thinks most health and fitness books are just full of hype and empty marketing.

Here is Mark talking about the book.

Pathology on Parade

I posted a couple of videos (here and here) last week from Exuberant Animal.

They have just posted a superb essay - Pathology on Parade - that is well worth reading. It is about observations of bodybuilders - and the bodybuilding culture - at the recent Arnold Bodybuilding Festival.

where’s the health?

In the end, the whole experience brought me to an entirely new level of misunderstanding. For years I have agonized over the state of the modern human body, especially our epidemic of sedentary living and physical apathy.
But here I observed something altogether different. The bodybuilders weren’t sedentary and they obviously weren’t obese, but they certainly weren’t healthy.
Outside of the convention center, I observed normal Americans as they passed: they were fat and sedentary as usual. As I stood on the sidewalk and looked around, the contrast was stark: On one side of the door, a parade of diabetic adipose tissue. On the other, a parade of obsessive-compulsive muscle and silicone.
So now I feel like Diogenes with a lamp on a dark night. But instead of looking for one honest man, I’m now looking for one truly healthy man or woman.
Or better yet, a healthy culture.

Metcon circuits....some research.

Metcon.

Metabolic conditioning circuits, much beloved of CrossFit as is explained in their free article What is Fitness?


Here is a new bit of research that looks at this type of training. It compared circuit weight training with combined circuit training (weight training and treadmill run). The Combined Circuit Training wins......

Acute physiological responses to different circuit training protocols.


AIM: The purpose of present study was to compare the acute physiological responses to a circuit weight training with the responses to a combined circuit training (weight training and treadmill run).

RESULTS: Comparing circuit training protocols, it was noted that CCT elicits a higher relative and absolute VO(2) and energy expenditure values than CWT for both genders (P<0.05)

UPDATE - as a comment below notes the abstract doesn't really have enough detail to get us anywhere. Does anyone have access to the full paper?



Here is a gratuitous metcon video....

Physical Fitness, Fatness and inflammation

Inflammation is interesting and I've previously posted a few things about it.

Here is another interesting study. The benefits of physical fitness and the hazards of obesity may result in part from opposing effects on systemic inflammation. The fitter you are, the less likely you are to have systemic inflammation. The fatter you are, the more likely you are to have systemic inflammation.

Here is the abstract:

Association of White Blood Cell Subfraction Concentration with Fitness and Fatness

OBJECTIVE: To examine the association between fitness, BMI, and neutrophil, lymphocyte, monocyte, basophil, and eosinophil concentrations in apparently healthy, nonsmoking men.

DESIGN: Cross-sectional study of 452 men from the Aerobics Center Longitudinal Study examining the resting concentration of white blood cell subfractions across fitness (maximal METS during a treadmill exercise test) and fatness (BMI) categories after adjusting for age.

RESULTS: Fitness was inversely associated with all WBC subfraction concentrations. After further adjusting for BMI, only total WBC, neutrophil, and basophil concentrations remained significantly associated with fitness. BMI was directly associated with total WBC, neutrophil, lymphocyte, monocyte, and basophil concentrations and when fitness was added to the model, only monocytes lost significance.

CONCLUSION: Fitness (inversely) and fatness (directly) are associated with WBC subfraction populations.


The very useful Medpage site explains what all this means:

"These findings provide one more potential mechanism whereby higher levels of fitness and lower levels of fatness reduce the risk of [cardiovascular disease]," the authors concluded.

An elevated white-cell count is an independent predictor of coronary morbidity and mortality. The total white count comprises subfractions of neutrophils, lymphocytes, monocytes, basophils, and eosinophils, the authors noted.

Epidemiologic studies have indicated that an elevated neutrophil concentration or total granulocyte concentration may be the strongest predictor of coronary disease incidence, carotid atherosclerosis, and mortality, they continued.

In their previous study linking fatness, fitness, and total white cell count, Dr. Church and colleagues did not examine associations of fatness and fitness with white blood cell subfractions. They addressed the issue in the current study.

The analysis involved 452 men who had preventive medicine exams in 2001 as part of an epidemiologic study. The men were predominantly non-Hispanic whites, U.S. residents, and well educated. The study excluded men with a history of diabetes, stroke, heart attack, or chronic diseases, as well as smokers.

Physical examination, including drawn blood, was performed in the morning after a 24-hour fast. The examination included assessment of blood pressure, height, weight, and anthropometry. Each participant completed an extensive questionnaire related to personal and family medical history.

Investigators assessed cardiorespiratory fitness by maximal treadmill exercise test, using a modified Balke protocol. The test continued until the participant was exhausted or the physician stopped the test for medical reasons.

The men were stratified into fitness tertiles on the basis of age- and sex-specific predicted metabolic equivalents (METs) determined at the end of the treadmill test (<10.9>25.2 to ≤28.2 kg/m2, ≥28.2 kg/m2).

The participants' mean age was 51.2. BMI averaged 27.2, maximal METS 11.7, and blood pressure 124.9/84.1 mm Hg.

The age-adjusted total white-cell count and all white-cell subfractions were inversely associated with physical fitness. For example, total white-cell count averaged 5,933 for men in the lowest fitness tertile, 5,445 for men in the middle tertile, and 5,157 in the highest fitness tertile (P<0.001). Total neutrophil count ranged from 3,237 to 2,738 from the lowest to highest fitness level (P<0.001).

The same age-adjusted analyses across fatness tertiles revealed a direct association between BMI and total white-cell count and all but one the subfractions (eosinophils). The mean total white-cell count increased from 5,227 among men in the lowest BMI category to 5,876 among those in the highest (P<0.001). Neutrophil count rose from a mean of 2819 in the lowest BMI category to 3215 in the highest (P<0.001).

In a model adjusted for age and BMI or MET, fitness and fatness maintained their associations with total white cell count. However, fitness' associations with subfractions remained significant only for neutrophils and basophils. The fatness associations remained significant for neutrophils, lymphocytes, and basophils.

The authors suggested that the inverse association between fitness and neutrophils might be the key might explain the benefits of increased physical fitness with respect to atherosclerosis and cardiovascular disease. Neutrophils may inflict endothelial damage by releasing free oxygen radicals and other cytotoxic substances. Neutrophils also stimulate the release of proinflammatory leukotrienes.

"It is reasonable to hypothesize that any mechanism that reduces the availability of neutrophils may retard the atherosclerotic process," the authors said.

BMI also correlates directly with neutrophil concentrations, and weight loss has been shown to reduce levels of neutrophils and leukocytes, they added.

The study was supported by the National Institute on Aging and the Simmons Foundation

Fitness and the battlefield

You read a lot about military fitness. Crossfit aligns itself with the US military and often highlights soldiers that train using its approach.

A few months ago I linked to a series of booklets which described a British Army Fitness Programme - incidentally some of the most popular posts on this blog!

Pavel has also made a lot of his military career and the lessons that he learned in the Russian army.

And that is all fine. Soldiers have to be fit and functionally fit. Strong, flexible, resilient.

In that light it was interesting to see this study which indicates that when they are actually in theatre, on the battlefield, their fitness suffers. They get less fit, somewhat less explosive and a bit fatter. Now there are probably explanations for this - poor diet, fewer opportunities to train, more stress, less sleep - but it is an interesting issue to consider and perhaps an indication that there is a need to think about training to maintain fitness while on deployment.

Physical Fitness and Body Composition after a 9-Month Deployment to Afghanistan.

Purpose: To examine change in physical fitness and body composition after a military deployment to Afghanistan.

Methods: One hundred and ten infantry soldiers were measured before and after a 9-month deployment to Afghanistan for Operation Enduring Freedom. Measurements included treadmill peak oxygen uptake (peak V[spacing dot above]O2), lifting strength, medicine ball put, vertical jump, and body composition estimated via dual-energy x-ray absorptiometry (percent body fat, absolute body fat, fat-free mass, bone mineral content, and bone mineral density).

Results: There were significant decreases (P < 0.01) in peak V[spacing dot above]O2 (-4.5%), medicine ball put (-4.9%), body mass (-1.9%), and fat-free mass (-3.5%), whereas percent body fat increased from 17.7% to 19.6%. Lifting strength and vertical jump performance did not change predeployment to postdeployment.

Conclusions: Nine months deployment to Afghanistan negatively affected aerobic capacity, upper body power, and body composition. The predeployment to postdeployment changes were not large and unlikely to present a major health or fitness concern. If deployments continue to be extended and time between deployments decreased, the effects may be magnified and further study warranted.

benefits of circuit training

......here is a study for the Crossfitters:

Effect of Concurrent Endurance and Circuit Resistance Training Sequence on Muscular Strength and Power Development.

The purpose of this study was to examine the influence of the sequence order of high-intensity endurance training and circuit training on changes in muscular strength and anaerobic power. Forty-eight physical education students (ages, 21.4 +/- 1.3 years) were assigned to 1 of 5 groups: no training controls (C, n = 9), endurance training (E, n = 10), circuit training (S, n = 9), endurance before circuit training in the same session, (E+S, n = 10), and circuit before endurance training in the same session (S+E, n = 10).

Subjects performed 2 sessions per week for 12 weeks. Resistance-type circuit training targeted strength endurance (weeks 1-6) and explosive strength and power (weeks 7-12). Endurance training sessions included 5 repetitions run at the velocity associated with &OV0312;o2max (&OV0312;o2max) for a duration equal to 50% of the time to exhaustion at &OV0312;o2max; recovery was for an equal period at 60% &OV0312;o2max. Maximal strength in the half squat, strength endurance in the 1-leg half squat and hip extension, and explosive strength and power in a 5-jump test and countermovement jump were measured pre- and post-testing. No significant differences were shown following training between the S+E and E+S groups for all exercise tests.

However, both S+E and E+S groups improved less than the S group in 1 repetition maximum (p < 0.01), right and left 1-leg half squat (p < 0.02), 5-jump test (p < 0.01), peak jumping force (p < 0.05), peak jumping power (p < 0.02), and peak jumping height (p < 0.05). The intrasession sequence did not influence the adaptive response of muscular strength and explosive strength and power.

Circuit training alone induced strength and power improvements that were significantly greater than when resistance and endurance training were combined, irrespective of the intrasession sequencing.

Resistance training and race....

This is a strange study. Or rather there are potentially some strange implications to this study. The inference is that black guys respond better to weight training that whites.

Resistance training differentially affects weight loss and glucose metabolism of White and African American patients with type 2 diabetes mellitus.

OBJECTIVE: We aimed to identify whether racial differences in body composition and glucose metabolism occur in response to exercise and determine whether aerobic and resistance exercise modalities bring about differential changes in these parameters in African Americans and White persons with type 2 diabetes. RESEARCH DESIGN AND METHODS: Participants included 36 African American and 23 White men and women with type 2 diabetes who were randomly assigned to eight weeks of either resistance or aerobic exercise. Before and after this intervention, each participant underwent a series of measurements that assessed anthropometrics and glucose metabolism. RESULTS: African Americans responded more favorably to resistance training than did Whites. This difference was manifested by a significant improvement in BMI (-2.57%+/-.90% vs 2.57%+/-1.09%, P<.01) and insulin resistance (-19.15%+/-9.00% vs 13.12%+/-11.86%, P<.05) in African Americans compared to Whites. When comparing exercise modalities within the races, African Americans demonstrated a preferential response to resistance training. CONCLUSIONS: Eight weeks of resistance training by African Americans may have a more positive effect on weight loss and glucose metabolism than aerobic exercise training. Furthermore, the changes observed appear to be unique to African Americans, as no changes were observed in Whites after an equal amount of resistance training. When an exercise program is designed for a person with type 2 diabetes, race should be taken into consideration, and resistance exercise for African Americans may lead to increased weight loss and improved insulin sensitivity than does aerobic exercise.

More Core Training......

Mark Twight says:

One-Piece
Dan John originally said that the body is one-piece, and joked that there is no core. We couldn't see how rolling around on a Swiss Ball could do any more than help stabilize muscles around one's center. However, we learned that many other exercises taught one to initiate movement from the centre without ever being recognized as "core exercises" so we filmed some.

Check out the Turkish Get ups at the end....

There is no core......The body is one piece....

Metcon ramblings.....

Crossfit, circuit training, metabolic conditioning, GPP. Call it what you will it has become popular in recent years. Scott (The Modern Forager) had an excellent post on this a few days ago: Picking the Right Tool for the Job, Part 1: GPP vs SPP

I think there is something of a backlash against crossfit at the moment and it is worth reading all of Scott's post and the comments.

It does all depend on what you are training for. Crossfit is about being an all-rounder - and probably fitter than 95% of the population - which is fine. Some of the criticism I think is coming from those who are trying to excel in a specialism while using a generalist programme.

For example Mark Twight - the guy who trained the actors for 300 - has moderated his training away from pure crossfit stuff and added in a lot more endurance work. But this makes sense because he is an endurance athlete - doing bike racing. He explains here

January 2008: Every now and then someone posts an old quote of mine about Crossfit and using short-duration, high-intensity effort to improve endurance, referring to my initial experience. Those who imagine I still believe what I did then, or train the way I did when testing the validity of the method should re-read the following paragraphs:

“... it must be understood that these workouts were not undertaken in a vacuum; they were used to sharpen a 20-year endurance base gained by training and climbing at intensities specific to long endurance effort. The same results would not be produced in the athlete without a similar aerobic base ...”

Surely the meaning of “20-year endurance base” is clear.

“During the two years since that race I have learned – through personal experimentation and experience and discussion with coaches and scientists smarter than me – that recovery must be trained, and recovery adaptations occur just like the compensatory reaction to imposed athletic demands. Similarly, it is now absolutely clear that there is no such thing as a free lunch and there never was: to go long you have to go long, if you want genuine endurance and/or multi-day endurance you have to train it. Period.

A few have asked me to update my thesis on the subject and I’ll do so eventually. For now, the link below should clear up any misconceptions regarding how I think about endurance and what I am doing to train it. Endurance Revisited

Anyway......Here is a study just published. You get what you train for of course, but this is interesting in that the subjects were doing a "heavy circuit" - rather than the sort of metcon stuff on which crossfit is built - and they built and some degree of "cardio" as well as strength.

Physical Performance and Cardiovascular Responses to an Acute Bout of Heavy Resistance Circuit Training versus Traditional Strength Training.


Circuit training effectively reduces the time devoted to strength training while allowing an adequate training volume to be achieved. Nonetheless, circuit training has traditionally been performed using relatively low loads for a relatively high number of repetitions, which is not conducive to maximal muscle size and strength gain. This investigation compared physical performance parameters and cardiovascular load during heavy-resistance circuit (HRC) training to the responses during a traditional, passive rest strength training set (TS). Ten healthy subjects (age, 26 +/- 1.6 years; weight, 80.2 +/- 8.78 kg) with strength training experience volunteered for the study. Testing was performed once weekly for 3 weeks. On day 1, subjects were familiarized with the test and training exercises. On the subsequent 2 test days, subjects performed 1 of 2 strength training programs: HRC (5 sets x (bench press + leg extensions + ankle extensions); 35-second interset rest; 6 repetition maximum [6RM] loads) or TS (5 sets x bench press; 3-minute interset rest, 6RM loads). The data confirm that the maximum and average bar velocity and power and the number of repetitions performed of the bench press in the 2 conditions was the same; however, the average heart rate was significantly greater in the HRC compared to the TS condition (HRC = 129 +/- 15.6 beats.min, approximately 71% maximum heart rate (HRmax), TS = 113 +/- 13.1 beats.min, approximately 62% HRmax; P < 0.05). Thus, HRC sets are quantitatively similar to traditional strength training sets, but the cardiovascular load is substantially greater. HRC may be an effective training strategy for the promotion of both strength and cardiovascular adaptations.

Connections.....

Vern Gambetta recently had a good post on his blog. It was short so I'll reproduce it fully here:

Everything is connected. Impossible to isolate one system of the body, when one is working then all are working. You may designate a workout as having a metabolic emphasis or a neural emphasis, but there will be profound effects on all systems of the body not just the “targeted” system. I particularly enjoy swim coaches who have all these neat color coded charts with workouts in very specific heart rate zones designed to target specific energy systems – the body is so much smarter than that, it is always seeking to adapt and preserve homeostasis. It is IMPOSSIBLE to isolate one energy system or for that matter one system of the body whether it is neural, cardio vascular, muscular, or endocrine hormonal. Recognize that there is always a spillover effect, for example 3 x 150 meter sprints at 95% with full recovery will maximally tax all systems of the body. You will be working at greater than VO2 max during a portion of that sprint. Understanding this has great implications, as a coach it took me too long to figure this out. You will find if you grasp the idea that you will need to do less “fitness” oriented training when you realize the cumulative effect of all the components of training.

I was reminded of this by a study that popped up the other day:

The relative contributions of anaerobic and aerobic energy supply during track 100-, 400- and 800-m performance.


AIM: The present study set out to identify the relative contribution of the laboratory determined physiological measures, (maximal) accumulated oxygen deficit (AOD) and maximal oxygen uptake (VO(2max)), when predicting track performance.
METHODS: Fourteen volunteers (men: n=10; women: n=4); mean (+/- standard deviation [SD]) height 1.76+/-0.1 (men) vs 1.62+/-0.08 m (women); body mass: 67.9+/-7.1 (men) vs 50.6+/-8.2 kg (women), ran track races at distances of 100, 400 and 800 m. The individually determined (maximal) AOD and VO(2max) were measured under controlled laboratory conditions (68.3+/-10.2 vs 60.7+/-16.1; men vs women, mL.(2).Eq.kg(-1)) and (68.7+/-7.3 vs 55.6+/-4.3; men vs women, mL.kg(-1).min(-1)), respectively.
RESULTS: Track performance could be predicted using both laboratory measures, AOD and , with a high degree of accuracy: R2=76.9%, 84.8% and 89.1% for 100, 400 and 800 m, respectively. Data analysis confirmed the dominant energy supply during 100-m sprinting was the anaerobic energy supply processes, reflected as AOD. In contrast, oxidative metabolism (reflected as VO(2max)) was the dominant source of energy supply during 800-m performance.
CONCLUSION: The results support earlier research, rather than present textbook dogma, namely that aerobic and anaerobic processes contribute equally to maximal exercise lasting approximately 60 s.


In training it isn't always possible to split up your exercise so precisely - this bit is aerobic, this bit is anaerobic. It is interesting because sport - and life - is like that - a mixture.

Fatigue decreases your skill levels

I suppose this one is pretty obvious - when you are tired your skill levels decrease. The study here is related to football.

A conclusion - applicable to lots of sports - is that without sufficient conditioning, all the skill in the world will not help you perform and win. You can have great skills (boxing, rugby or whatever) , but if your fitness is such that these skills are eroded through tiredness, the fitter but possibly less skilled team will win.

Effect of Match-Related Fatigue on Short-Passing Ability in Young Soccer Players.

Abstract:
Purpose: To examine whether the fatigue accumulated during match play or determined by short bouts of high-intensity intermittent activities affect short-passing ability in junior soccer players. A further aim was to examine the influence of physical fitness as measured using the Yo-Yo Intermittent Recovery Test (YYIRT) on the changes in short-passing ability after a 5-min simulation of high-intensity activities (HIS).

Methods: Sixteen players (mean +/- SD: age 17.6 +/- 0.5 yr, height 174 +/- 7 cm, body mass 68 +/- 6 kg) participated in the study. A quasi-experimental control-period design was used for the study. Short-passing ability was measured using the Loughborough Soccer Passing Test (LSPT). Players completed the LSPT in two sessions during the 1-wk control period, followed by two unofficial matches during which the LSPT was performed during and after the first and the second halves of the game. Furthermore, the change in LSPT performance was determined after 5 min of HIS.

Results: A decline in LSPT performance was found during and after the game (P < 0.01). The accuracy of the LSPT decreased after the HIS. A significant correlation was found between the YYIRT scores and the decline in LSPT performance (accuracy, total time, total time with penalties) after HIS (r = -0.51 to -0.65; P < 0.05).

Conclusions: This study showed that the fatigue developed during a match and after relatively short bouts of high-intensity intermittent activities has a detrimental effect on short-passing ability, and that the fatigue-related decline in technical proficiency for a given intensity is associated with the fitness level of the players.

Why don't people train hard?

Because when it gets hard they stop enjoying it!


The Relationship Between Exercise Intensity and Affective Responses Demystified: To Crack the 40-Year-Old Nut, Replace the 40-Year-Old Nutcracker!


BACKGROUND: A causal chain linking exercise intensity, affective responses (e.g., pleasure-displeasure), and adherence has long been suspected as a contributor to the public health problem of physical inactivity. However, progress in the investigation of this model has been limited, mainly due to inconsistent findings on the first link between exercise intensity and affective responses.
PURPOSE: The purpose was to reexamine the intensity-affect relationship using a new methodological platform.
METHODS: Thirty young adults (14 women and 16 men) participated in 15-min treadmill exercise sessions below, at, and above their ventilatory threshold. The innovative elements were the following: (a) Affect was assessed in terms of the dimensions of the circumplex model; (b) assessments were made repeatedly during and after exercise; (c) patterns of interindividual variability were examined; (d) intensity was determined in relation to the ventilatory threshold; and (e) hypotheses derived from the dual-mode model were tested.
RESULTS: Intensity did not influence the positive changes from pre- to post-exercise, but it did influence the responses during exercise, with the intensity that exceeded the ventilatory threshold eliciting significant and relatively homogeneous decreases in pleasure.
CONCLUSIONS: Exceeding the intensity of the ventilatory threshold appears to reduce pleasure, an effect that could negatively impact adherence.

Primum non nocere

Or (in English) "First, do no harm."

Primum non nocere is a Latin phrase that means "First, do no harm." The phrase is sometimes recorded as primum nil nocere.

It is one of the principal precepts all medical students are taught in medical school. It reminds a physician that he or she must consider the possible harm that any intervention might do.

(From Wikipedia)

I recently attended a kettlebell workshop (RKC/Hardstyle) taught by Dr Mark Cheng of Kettlebells LA and hosted by Rannoch Donald of Kettlebells Scotland.

The first thing that Mark said at the workshop washed over me a little at the time, but I've been thinking about it more and more since then. The primary thing he wanted us to remember with respect to our training was simple: FIRST DO NO HARM.

Training and exercise should not damage or injure. They should enhance your life, health and function rather than diminish it. I've injured myself in the past through exercise - I still suffer from a bad back initiated about 16 years ago when deadlifting - and it is so frustrating and paradoxical. Sometimes the extra fitness benefit is not worth the health risk that comes with that little bit extra. I was reminded of this last night - I tweaked my back doing burpees, an exercise that had irritated my back in the past. I was primed for it - unfamiliar exercise over the weekend and a long drive left me tight and sore.

I want to be fit through my 40's, 50's, 60's, 70's and beyond. Perhaps that means a different perspective on exercise.

Do no harm - in terms of the movements, the frequency, the intensity.

The Official British Army Fitness Programme

Over the past 6 days, the Guardian newspaper (UK) has been running a series on the official fitness programme used by the British Army.

This exclusive six-part series of booklets has been developed by the Army Physical Training Corps to offer you a comprehensive guide to getting fit.

In addition to a Fitness Test and Training Programme, there is some good material here with a set of downloadable booklets covering:

• Warm up and flexibility

• Running

• Upper body

• Lower body

• Core

• Improvised training

I might not agree with everything written there but the booklets are definitely worth checking out....