51 posts · 34,089 views
b2d: a blog about (1) trying to understand how we work, in terms of health, fitness and well-being (2) sharing that understanding (3) trying to figure out or review research and best practice to optimize and operationalize (ie make it work) that practice for us.
mc
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- August 21, 2011
- 09:34 PM
- 357 views
Is 10k steps a day Really a Magic Health Bullet
by mc in begin to dig (b2d)
We hear a lot about the value of getting ten thousand steps a day. Pedometers are being sold increasingly as a way to track progress towards that magic 10k. But is there any basis in this assertion of ten thousand steps that something wonderful happens at 10k that doesn't anywhere before (or after)? And are all such steps in that 10k created equal? Are all or any of these steps the same as NEPAs or non-exercise physical activity (overview here at nopain2.org)- the movement carried out over........ Read more »
Tudor-Locke C, Craig CL, Aoyagi Y, Bell RC, Croteau KA, De Bourdeaudhuij I, Ewald B, Gardner AW, Hatano Y, Lutes LD.... (2011) How many steps/day are enough? For older adults and special populations. The international journal of behavioral nutrition and physical activity, 8(1), 80. PMID: 21798044
Tudor-Locke C, Craig CL, Beets MW, Belton S, Cardon GM, Duncan S, Hatano Y, Lubans DR, Olds TS, Raustorp A.... (2011) How Many Steps/day are Enough? For Children and Adolescents. The international journal of behavioral nutrition and physical activity, 8(1), 78. PMID: 21798014
- July 20, 2011
- 09:53 PM
- 445 views
Mick WIlkinson Part II: the sensitive sole of barefoot running
by mc in begin to dig (b2d)
For Dr. Mick Wilkinson barefoot running has got to have sole. More than just moving joints cuz their designed to move is to consider the surface of the foot, and what it's designed to do, and how that actually also needs to inform movement - and how movement is changed because of this feedback.... Read more »
LIEBENBERG, L. (2008) The relevance of persistence hunting to human evolution. Journal of Human Evolution, 55(6), 1156-1159. DOI: 10.1016/j.jhevol.2008.07.004
Carrier, D. (1984) The Energetic Paradox of Human Running and Hominid Evolution. Current Anthropology, 25(4), 483. DOI: 10.1086/203165
Divert, C., Mornieux, G., Freychat, P., Baly, L., Mayer, F., & Belli, A. (2008) Barefoot-Shod Running Differences: Shoe or Mass Effect?. International Journal of Sports Medicine, 29(6), 512-518. DOI: 10.1055/s-2007-989233
Lieberman, D., Venkadesan, M., Werbel, W., Daoud, A., D’Andrea, S., Davis, I., Mang’Eni, R., & Pitsiladis, Y. (2010) Foot strike patterns and collision forces in habitually barefoot versus shod runners. Nature, 463(7280), 531-535. DOI: 10.1038/nature08723
Robbins SE, Gouw GJ, & Hanna AM. (1989) Running-related injury prevention through innate impact-moderating behavior. Medicine and science in sports and exercise, 21(2), 130-9. PMID: 2709977
- June 8, 2011
- 04:41 PM
- 292 views
Fat Tea: like guiness but tea (Including a descant on fat types like coconut oil)
by mc in begin to dig (b2d)
There's an old saw about Guiness - it's the beer that drinks like a meal. If one's passion is more towards tea, and we're keen to get our protein and fats in, and also want to enhance our satiety, and maybe improve our energy expenditure, i may have a drink for you: Fat Tea, with some research on why Fat is Good... Read more »
Butler G, Stergiadis S, Seal C, Eyre M, & Leifert C. (2011) Fat composition of organic and conventional retail milk in northeast England. Journal of dairy science, 94(1), 24-36. PMID: 21183013
Clegg ME. (2010) Medium-chain triglycerides are advantageous in promoting weight loss although not beneficial to exercise performance. International journal of food sciences and nutrition, 61(7), 653-79. PMID: 20367215
Choo SY, Leong SK, & Henna Lu FS. (2010) Physicochemical and sensory properties of ice-cream formulated with virgin coconut oil. Food science and technology international , 16(6), 531-41. PMID: 21339169
Ellis KA, Innocent G, Grove-White D, Cripps P, McLean WG, Howard CV, & Mihm M. (2006) Comparing the fatty acid composition of organic and conventional milk. Journal of dairy science, 89(6), 1938-50. PMID: 16702257
St-Onge MP, Ross R, Parsons WD, & Jones PJ. (2003) Medium-chain triglycerides increase energy expenditure and decrease adiposity in overweight men. Obesity research, 11(3), 395-402. PMID: 12634436
Marie-Pierre St-Onge and Aubrey Bosarge. (2008) Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil. American Journal of Clinical Nutrition, 87(3), 621-626. info:other/NIHMS201761
Van Wymelbeke V, Louis-Sylvestre J, & Fantino M. (2001) Substrate oxidation and control of food intake in men after a fat-substitute meal compared with meals supplemented with an isoenergetic load of carbohydrate, long-chain triacylglycerols, or medium-chain triacylglycerols. The American journal of clinical nutrition, 74(5), 620-30. PMID: 11684530
Zelman K. (2011) The great fat debate: a closer look at the controversy-questioning the validity of age-old dietary guidance. Journal of the American Dietetic Association, 111(5), 655-8. PMID: 21515106
- June 8, 2011
- 11:41 AM
- 240 views
Fat Tea: like guiness but tea (Including a descant on fat types like coconut oil)
by mc in begin to dig (b2d)
There's an old saw about Guiness - it's the beer that drinks like a meal. That can certainly be true. But if one's passion is less for beer, and say, more towards tea, and let's also say we're keen to get our protein and fats in, and also want to enhance our satiety, and maybe improve our energy expenditure, i may have a drink for you. To the best of my knowledge, i think i've concocted this, and call it Fat Tea.
Fat Tea consists of
The makings of Fat Tea: black tea, organic
whole milk........ Read more »
Butler G, Stergiadis S, Seal C, Eyre M, & Leifert C. (2011) Fat composition of organic and conventional retail milk in northeast England. Journal of dairy science, 94(1), 24-36. PMID: 21183013
Clegg ME. (2010) Medium-chain triglycerides are advantageous in promoting weight loss although not beneficial to exercise performance. International journal of food sciences and nutrition, 61(7), 653-79. PMID: 20367215
Choo SY, Leong SK, & Henna Lu FS. (2010) Physicochemical and sensory properties of ice-cream formulated with virgin coconut oil. Food science and technology international , 16(6), 531-41. PMID: 21339169
Ellis KA, Innocent G, Grove-White D, Cripps P, McLean WG, Howard CV, & Mihm M. (2006) Comparing the fatty acid composition of organic and conventional milk. Journal of dairy science, 89(6), 1938-50. PMID: 16702257
St-Onge MP, Ross R, Parsons WD, & Jones PJ. (2003) Medium-chain triglycerides increase energy expenditure and decrease adiposity in overweight men. Obesity research, 11(3), 395-402. PMID: 12634436
Marie-Pierre St-Onge and Aubrey Bosarge. (2008) Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil. American Journal of Clinical Nutrition, 87(3), 621-626. info:other/NIHMS201761
Van Wymelbeke V, Louis-Sylvestre J, & Fantino M. (2001) Substrate oxidation and control of food intake in men after a fat-substitute meal compared with meals supplemented with an isoenergetic load of carbohydrate, long-chain triacylglycerols, or medium-chain triacylglycerols. The American journal of clinical nutrition, 74(5), 620-30. PMID: 11684530
Zelman K. (2011) The great fat debate: a closer look at the controversy-questioning the validity of age-old dietary guidance. Journal of the American Dietetic Association, 111(5), 655-8. PMID: 21515106
- March 19, 2011
- 01:50 PM
- 770 views
Got a side stich? Might be time to check your Thoracic Mobility.
by mc in begin to dig (b2d)
Most folks who've gone for a run - sometimes a bike or horseback ride - have had a side stich, or cramp in the side. Turns out there's a formal name for this experience: exercise related transient abdominal pain (ETAP). Numerous theories have been proposed about the cause of ETAP, from blood flowing into the diaphram (nope) to ligaments among viscera getting shaken (nope), to muscle cramp (amazingly not). These theories are reviewed in an overview of ETAP from 2009 (Muir09). Turns out, th........ Read more »
Morton, D., & Callister, R. (2010) Influence of posture and body type on the experience of exercise-related transient abdominal pain. Journal of Science and Medicine in Sport, 13(5), 485-488. DOI: 10.1016/j.jsams.2009.10.487
Morton, D. (2004) Runner's stitch and the thoracic spine. British Journal of Sports Medicine, 38(2), 240-240. DOI: 10.1136/bjsm.2003.009308
MORTON, D., & CALLISTER, R. (2002) Factors influencing exercise-related transient abdominal pain. Medicine , 34(5), 745-749. DOI: 10.1097/00005768-200205000-00003
Muir B. (2009) Exercise related transient abdominal pain: a case report and review of the literature. The Journal of the Canadian Chiropractic Association, 53(4), 251-60. PMID: 20037690
- March 13, 2011
- 11:38 AM
- 702 views
Different Speeds have Different Meanings in our Bodies' Performance in Pain
by mc in begin to dig (b2d)
Every little thing in the complex systems that are us seems to impact every other thing - or at least a whole lot of other things. Take speed. Have you ever tried to do a familiar movement either really fast or really slow? Say whipping an egg in a bowl, making a shoulder circle, lifting a knee up and down. Speed changes performance, doesn't it? Something else we've seen change performance is pain: pain will change event what muscles get recruited,when performing an action. Recent r........ Read more »
Tsatalas, T., Giakas, G., Spyropoulos, G., Paschalis, V., Nikolaidis, M., Tsaopoulos, D., Theodorou, A., Jamurtas, A., & Koutedakis, Y. (2010) The effects of muscle damage on walking biomechanics are speed-dependent. European Journal of Applied Physiology, 110(5), 977-988. DOI: 10.1007/s00421-010-1589-1
- November 20, 2010
- 01:03 PM
- 644 views
Flu Fighting: Just Wash Your Hands - Often?
by mc in begin to dig (b2d)
There's a lot of information out there suggesting that we should get a flu shot.
But is that being proposed as a bigger single factor solution than it really may be? Are we perhaps getting distracted into thinking this is a better solution than something cheaper and simpler - like getting more rest, eating better, and in particular during flu season, washing our hands frequently? Here's a bit of an overview on why where and how getting some new habits around hands may be a pretty healthy happy ........ Read more »
Cannell, J., Zasloff, M., Garland, C., Scragg, R., & Giovannucci, E. (2008) On the epidemiology of influenza. Virology Journal, 5(1), 29. DOI: 10.1186/1743-422X-5-29
Ginde, A., Mansbach, J., & Camargo, C. (2009) Association Between Serum 25-Hydroxyvitamin D Level and Upper Respiratory Tract Infection in the Third National Health and Nutrition Examination Survey. Archives of Internal Medicine, 169(4), 384-390. DOI: 10.1001/archinternmed.2008.560
Kaboli, F., Astrakianakis, G., Li, G., Guzman, J., Naus, M., & Donovan, T. (2010) Influenza Vaccination and Intention to Receive the Pandemic H1N1 Influenza Vaccine among Healthcare Workers of British Columbia, Canada: A Cross‐Sectional Study. Infection Control and Hospital Epidemiology, 31(10), 1017-1024. DOI: 10.1086/655465
Jefferson T, Del Mar C, Dooley L, Ferroni E, Al-Ansary LA, Bawazeer GA, van Driel ML, Nair S, Foxlee R, & Rivetti A. (2010) Physical interventions to interrupt or reduce the spread of respiratory viruses: a Cochrane review. Health technology assessment (Winchester, England), 14(34), 347-476. PMID: 20648717
Park, J., Cheong, H., Son, D., Kim, S., & Ha, C. (2010) Perceptions and behaviors related to hand hygiene for the prevention of H1N1 influenza transmission among Korean university students during the peak pandemic period. BMC Infectious Diseases, 10(1), 222. DOI: 10.1186/1471-2334-10-222
Savolainen-Kopra, C., Haapakoski, J., Peltola, P., Ziegler, T., Korpela, T., Anttila, P., Amiryousefi, A., Huovinen, P., Huvinen, M., Noronen, H.... (2010) STOPFLU: is it possible to reduce the number of days off in office work by improved hand-hygiene?. Trials, 11(1), 69. DOI: 10.1186/1745-6215-11-69
Sander, B., Bauch, C., Fisman, D., Fowler, R., Kwong, J., Maetzel, A., McGeer, A., Raboud, J., Scales, D., & Gojovic, M. (2010) Is a mass immunization program for pandemic (H1N1) 2009 good value for money? Evidence from the Canadian Experience☆. Vaccine, 28(38), 6210-6220. DOI: 10.1016/j.vaccine.2010.07.010
White, J. (2008) Vitamin D Signaling, Infectious Diseases, and Regulation of Innate Immunity. Infection and Immunity, 76(9), 3837-3843. DOI: 10.1128/IAI.00353-08
- November 3, 2010
- 09:13 AM
- 695 views
Cola Drinking Frequency Associated with Risk of Metabolic Syndrome
by mc in begin to dig (b2d)
Metabolic Syndrome (MetS) is a condition we hear about increasingly that relates usually to pre-diabetes (type II), obesity and other factors that create a perfect storm of mainly lifestyle-oriented disease.A recent report that looked at a survey of near 18000 people in Norway shows a pretty strong correlation between something as simple as cola consumption and MetS.The simple take away is: drinking more than one glass of cola a day, coupled with ANY of the risk factors associated with MetS mean........ Read more »
Høstmark, A. (2010) The Oslo Health Study: Soft drink intake is associated with the metabolic syndrome. Applied Physiology, Nutrition, and Metabolism, 35(5), 635-642. DOI: 10.1139/H10-059
- October 25, 2010
- 08:48 AM
- 610 views
50% Lower cal MIXED carb with Moderate Protein better than Higher Carb alone for Endurance
by mc in begin to dig (b2d)
Want to stay out on your bike longer? There's a nice new study that has entered the energy drink fray, returning to the question of what's a ratio of protein to carbs that's optimal? In this case one measure of optimal is Time to Exhaustion or TTE. Also checked is optimal for what level of effort (below or near ventilatory threshold or VT). Turns out that half the calories (of the right blend of... Read more »
CURRELL, K., & JEUKENDRUP, A. (2008) Superior Endurance Performance with Ingestion of Multiple Transportable Carbohydrates. Medicine , 40(2), 275-281. DOI: 10.1249/mss.0b013e31815adf19
Ferguson-Stegall L, McCleave EL, Ding Z, Kammer LM, Wang B, Doerner PG, Liu Y, & Ivy JL. (2010) The effect of a low carbohydrate beverage with added protein on cycling endurance performance in trained athletes. Journal of strength and conditioning research / National Strength , 24(10), 2577-86. PMID: 20733521
Martínez-Lagunas V, Ding Z, Bernard JR, Wang B, & Ivy JL. (2010) Added protein maintains efficacy of a low-carbohydrate sports drink. Journal of strength and conditioning research / National Strength , 24(1), 48-59. PMID: 19924010
Saunders MJ, Luden ND, & Herrick JE. (2007) Consumption of an oral carbohydrate-protein gel improves cycling endurance and prevents postexercise muscle damage. Journal of strength and conditioning research / National Strength , 21(3), 678-84. PMID: 17685703
Thomas K, Morris P, & Stevenson E. (2009) Improved endurance capacity following chocolate milk consumption compared with 2 commercially available sport drinks. Applied physiology, nutrition, and metabolism , 34(1), 78-82. PMID: 19234590
- October 25, 2010
- 08:46 AM
- 534 views
50% Lower cal MIXED carb with Moderate Protein better than Higher Carb alone for Greater Endurance
by mc in begin to dig (b2d)
Want to stay out on your bike longer? There's a nice new study that has entered the energy drink fray, returning to the question of what's a ratio of protein to carbs that's optimal? In this case one measure of optimal is Time to Exhaustion or TTE. Also checked is optimal for what level of effort (below or near ventilatory threshold or VT). Turns out that half the calories (of the right blend of carb types with protein) can give greater, go longer, harder results.
The authors of this study man........ Read more »
CURRELL, K., & JEUKENDRUP, A. (2008) Superior Endurance Performance with Ingestion of Multiple Transportable Carbohydrates. Medicine , 40(2), 275-281. DOI: 10.1249/mss.0b013e31815adf19
Ferguson-Stegall L, McCleave EL, Ding Z, Kammer LM, Wang B, Doerner PG, Liu Y, & Ivy JL. (2010) The effect of a low carbohydrate beverage with added protein on cycling endurance performance in trained athletes. Journal of strength and conditioning research / National Strength , 24(10), 2577-86. PMID: 20733521
Martínez-Lagunas V, Ding Z, Bernard JR, Wang B, & Ivy JL. (2010) Added protein maintains efficacy of a low-carbohydrate sports drink. Journal of strength and conditioning research / National Strength , 24(1), 48-59. PMID: 19924010
Saunders MJ, Luden ND, & Herrick JE. (2007) Consumption of an oral carbohydrate-protein gel improves cycling endurance and prevents postexercise muscle damage. Journal of strength and conditioning research / National Strength , 21(3), 678-84. PMID: 17685703
Thomas K, Morris P, & Stevenson E. (2009) Improved endurance capacity following chocolate milk consumption compared with 2 commercially available sport drinks. Applied physiology, nutrition, and metabolism , 34(1), 78-82. PMID: 19234590
- October 20, 2010
- 09:50 AM
- 582 views
We're Walking Here - and feeling much better as a result: walking to rep in performance improvements
by mc in begin to dig (b2d)
Walking is an action most of us take for granted. It's such an automatic, effortless, thoughtless practice that we tend to forget it's actually a learned, practiced, skill. But it's this natural effortlessness of this deeply rep'ed & acquired practice that makes it so valuable for locking in better movement practice - what we practice when say working with a coach to tune dynamic joint movements... Read more »
Frost HM. (2001) From Wolff's law to the Utah paradigm: insights about bone physiology and its clinical applications. The Anatomical record, 262(4), 398-419. PMID: 11275971
Garwicz, M., Christensson, M., & Psouni, E. (2009) A unifying model for timing of walking onset in humans and other mammals. Proceedings of the National Academy of Sciences, 106(51), 21889-21893. DOI: 10.1073/pnas.0905777106
Karasik LB, Adolph KE, Tamis-Lemonda CS, & Bornstein MH. (2010) WEIRD walking: cross-cultural research on motor development. The Behavioral and brain sciences, 33(2-3), 95-6. PMID: 20546664
Noehren, B., Scholz, J., & Davis, I. (2010) The effect of real-time gait retraining on hip kinematics, pain and function in subjects with patellofemoral pain syndrome. British Journal of Sports Medicine. DOI: 10.1136/bjsm.2009.069112
- October 13, 2010
- 02:59 PM
- 629 views
Caffeine makes us Crazy - or at least messes with our sleep
by mc in begin to dig (b2d)
i *love* good coffee. You? Do you know how you react to coffee? Do you find caffeine keeps you awake/alert? Yes? or maybe you find it doesn't affect your getting to sleep? We know that the magic in coffee is caffeine. Guess what? apparently whether or not we can fall asleep with caffeine is less of an issue than what it does to our sleep quality, in particular, our deep sleep state. That is, it ... Read more »
Gore RK, Webb TS, & Hermes ED. (2010) Fatigue and stimulant use in military fighter aircrew during combat operations. Aviation, space, and environmental medicine, 81(8), 719-27. PMID: 20681231
Ferré S. (2010) Role of the central ascending neurotransmitter systems in the psychostimulant effects of caffeine. Journal of Alzheimer's disease : JAD. PMID: 20182056
Yang, A., Palmer, A., & Wit, H. (2010) Genetics of caffeine consumption and responses to caffeine. Psychopharmacology, 211(3), 245-257. DOI: 10.1007/s00213-010-1900-1
- September 18, 2010
- 01:16 PM
- 820 views
Pick it Up. Again. Research poses correlation of resistance training reps to motivation type.
by mc in begin to dig (b2d)
Do you think someone who is extrinsically motivated (i want to win a gold medal) vs intrinsically motivated (i want to be the best i can be) is more or less likely to do more or less resistance work?
Yes, that's a question that's been asked in a recently published study on who uses fitness centers. The authors' abstract reads:
There is a need to better understand the behavior and sense of ... Read more »
Kathrins BP, & Turbow DJ. (2010) Motivation of fitness center participants toward resistance training. Journal of strength and conditioning research / National Strength , 24(9), 2483-90. PMID: 20802286
. (1997) Paffenbarger Physical Activity Questionnaire. Medicine, 29(Supplement), 83-88. DOI: 10.1097/00005768-199706001-00017
Cox CL. (1985) The Health Self-Determinism Index. Nursing research, 34(3), 177-83. PMID: 3846926
- August 20, 2010
- 10:33 AM
- 752 views
Cocoa drink reduces DOMS. Really? Well, Maybe...
by mc in begin to dig (b2d)
What if cocoa in a drink of protein and carbs could mitigate DOMS - delayed onset muscle soreness? This is what researchers in a newly published Aug 2010 study have explored. And thank goodness, since most of us have struggled with DOMS at one time or another - new routine and next day or next few days our muscles pay for it. We walk like cowboys coming off a long jaunt in the saddle. Could ... Read more »
McBrier NM, Vairo GL, Bagshaw D, Lekan JM, Bordi PL, & Kris-Etherton PM. (2010) Cocoa-based protein and carbohydrate drink decreases perceived soreness after exhaustive aerobic exercise: a pragmatic preliminary analysis. Journal of strength and conditioning research / National Strength , 24(8), 2203-10. PMID: 20634742
Karp JR, Johnston JD, Tecklenburg S, Mickleborough TD, Fly AD, & Stager JM. (2006) Chocolate milk as a post-exercise recovery aid. International journal of sport nutrition and exercise metabolism, 16(1), 78-91. PMID: 16676705
Mathur S, Devaraj S, Grundy SM, & Jialal I. (2002) Cocoa products decrease low density lipoprotein oxidative susceptibility but do not affect biomarkers of inflammation in humans. The Journal of nutrition, 132(12), 3663-7. PMID: 12468604
Wiswedel, I., Hirsch, D., Kropf, S., Gruening, M., Pfister, E., Schewe, T., & Sies, H. (2004) Flavanol-rich cocoa drink lowers plasma F2-isoprostane concentrations in humans. Free Radical Biology and Medicine, 37(3), 411-421. DOI: 10.1016/j.freeradbiomed.2004.05.013
Green MS, Corona BT, Doyle JA, & Ingalls CP. (2008) Carbohydrate-protein drinks do not enhance recovery from exercise-induced muscle injury. International journal of sport nutrition and exercise metabolism, 18(1), 1-18. PMID: 18272930
- August 12, 2010
- 01:15 PM
- 692 views
The Eyes Have It - sometimes: using eye position to enhance strength
by mc in begin to dig (b2d)
I was fascinated by Geoff Neupert's article in the latest Power by Pavel Newsletter about his experience using eye position in the kettlebell press. Absolutely awesome to see eye position highlighted in relation to how that action can support movement practice, but also how that support is variable depending on rather a lot else going on in our sensory-motor system, or where the issues are in a complex movement. So let's look at eye position and postural reflexes and how they support m........ Read more »
Morningstar, M., Pettibon, B., Schlappi, H., Schlappi, M., & Ireland, T. (2005) Reflex control of the spine and posture: a review of the literature from a chiropractic perspective. Chiropractic , 13(1), 16. DOI: 10.1186/1746-1340-13-16
Riemann BL, & Lephart SM. (2002) The Sensorimotor System, Part II: The Role of Proprioception in Motor Control and Functional Joint Stability. Journal of athletic training, 37(1), 80-4. PMID: 16558671
Rougier P, & Garin M. (2007) Performing saccadic eye movements or blinking improves postural control. Motor control, 11(3), 213-23. PMID: 17715456
- August 12, 2010
- 10:21 AM
- 427 views
The Eyes Have It - sometimes: using eye position to enhance strength
by mc in begin to dig (b2d)
I was fascinated by Geoff Neupert's article in the latest Power by Pavel Newsletter (issue 209, 08/09/10) about his experience using eye position in the press. Geoff is the author of Kettlebell Muscle. Absolutely awesome to see eye position highlighted in relation to how that action can support movement practice. That support is rather dependent on where and how in a compound move it's being used, and also what else may be happening in our somato-sensory systems. So let's look at eye position an........ Read more »
Morningstar, M., Pettibon, B., Schlappi, H., Schlappi, M., & Ireland, T. (2005) Reflex control of the spine and posture: a review of the literature from a chiropractic perspective. Chiropractic , 13(1), 16. DOI: 10.1186/1746-1340-13-16
Riemann BL, & Lephart SM. (2002) The Sensorimotor System, Part II: The Role of Proprioception in Motor Control and Functional Joint Stability. Journal of athletic training, 37(1), 80-4. PMID: 16558671
Rougier P, & Garin M. (2007) Performing saccadic eye movements or blinking improves postural control. Motor control, 11(3), 213-23. PMID: 17715456
- July 27, 2010
- 08:46 AM
- 727 views
Head Shift: Why not look for More Time to Move rather than as Little as Possible?
by mc in begin to dig (b2d)
Maybe we should seek to move more rather than the least amount possible in a week. Maybe that's a much better place to be. Let's consider why that might help us out in so many parts of our lives, and the research that supports it. This proposal is set against popular approaches to fitness. Lots of folks celebrate ways for us to "take less time" to work out. After all, there's more to life than ... Read more »
Castelli DM, Hillman CH, Buck SM, & Erwin HE. (2007) Physical fitness and academic achievement in third- and fifth-grade students. Journal of sport , 29(2), 239-52. PMID: 17568069
Eveland-Sayers BM, Farley RS, Fuller DK, Morgan DW, & Caputo JL. (2009) Physical fitness and academic achievement in elementary school children. Journal of physical activity , 6(1), 99-104. PMID: 19211963
Chomitz, V., Slining, M., McGowan, R., Mitchell, S., Dawson, G., & Hacker, K. (2009) Is There a Relationship Between Physical Fitness and Academic Achievement? Positive Results From Public School Children in the Northeastern United States. Journal of School Health, 79(1), 30-37. DOI: 10.1111/j.1746-1561.2008.00371.x
Baker LD, Frank LL, Foster-Schubert K, Green PS, Wilkinson CW, McTiernan A, Plymate SR, Fishel MA, Watson GS, Cholerton BA.... (2010) Effects of aerobic exercise on mild cognitive impairment: a controlled trial. Archives of neurology, 67(1), 71-9. PMID: 20065132
Berchtold, N., Castello, N., & Cotman, C. (2010) Exercise and time-dependent benefits to learning and memory. Neuroscience, 167(3), 588-597. DOI: 10.1016/j.neuroscience.2010.02.050
- July 22, 2010
- 12:31 PM
- 664 views
Hormones - what are they really? upper level managers for the body's state.
by mc in begin to dig (b2d)
What do you think of when someone says Hormones? Maybe muscle oriented folks think about testosterone. Women tending towards a certain age think about estrogen. Athletes may think about adrenelein. Diet conscious may think about Insulin. Someone totally stressed may not know what to think about but that's epinepherine and cortisol. In the sesame street way of what goes together, all of these are... Read more »
HERMANS, E., PUTMAN, P., BAAS, J., KOPPESCHAAR, H., & VANHONK, J. (2006) A Single Administration of Testosterone Reduces Fear-Potentiated Startle in Humans. Biological Psychiatry, 59(9), 872-874. DOI: 10.1016/j.biopsych.2005.11.015
Van den Buuse, M. (2001) Estrogen increases prepulse inhibition of acoustic startle in rats. European Journal of Pharmacology, 425(1), 33-41. DOI: 10.1016/S0014-2999(01)01139-6
Toufexis, D. (2005) Sex Differences in Hormonal Modulation of Anxiety Measured with Light-Enhanced Startle: Possible Role for Arginine Vasopressin in the Male. Journal of Neuroscience, 25(39), 9010-9016. DOI: 10.1523/JNEUROSCI.0127-05.2005
Zouhal, H., Jacob, C., Delamarche, P., & Gratas-Delamarche, A. (2008) Catecholamines and the Effects of Exercise, Training and Gender. Sports Medicine, 38(5), 401-423. DOI: 10.2165/00007256-200838050-00004
- June 3, 2010
- 02:50 PM
- 698 views
660 seconds (11 mins) of minimal resistance training = a HUGE difference for fat burning
by mc in begin to dig (b2d)
We know pretty unequivocally that the biggest part of a fat loss program is nutrition. That's first. BUT we also know that exercise can really help with keeping that program going. If we look at work on obesity and the role of exercise, we're looking at 5 hours of exercise a week (along with diet and expert support).
5 hours may be a good and healthy norm, but do you know any geeks who will say ... Read more »
KIRK, E., DONNELLY, J., SMITH, B., HONAS, J., LeCHEMINANT, J., BAILEY, B., JACOBSEN, D., & WASHBURN, R. (2009) Minimal Resistance Training Improves Daily Energy Expenditure and Fat Oxidation. Medicine , 41(5), 1122-1129. DOI: 10.1249/MSS.0b013e318193c64e
Miller, W., Koceja, D., & Hamilton, E. (1997) A meta-analysis of the past 25 years of weight loss research using diet, exercise or diet plus exercise intervention. International Journal of Obesity, 21(10), 941-947. DOI: 10.1038/sj.ijo.0800499
- May 23, 2010
- 02:03 PM
- 776 views
Weight Loss Ups your Power - if you're a competitive cyclist and not going nuts with the CR.
by mc in begin to dig (b2d)
There's been a debate for some time as to whether or not "fasted cardio" is ok. There's a "fasted cardio roundtable" at t-nation discussing this, and good arguments on either side. The title of a recent article made me think "great - a specific study on fasted cardio with elite athletes" Here's the title: "Effects of caloric restriction and overnight fasting on cycling endurance performance." But... Read more »
Aragón-Vargas LF. (1993) Effects of fasting on endurance exercise. Sports medicine (Auckland, N.Z.), 16(4), 255-65. PMID: 8248683
Knapik JJ, Meredith CN, Jones BH, Suek L, Young VR, & Evans WJ. (1988) Influence of fasting on carbohydrate and fat metabolism during rest and exercise in men. Journal of applied physiology (Bethesda, Md. : 1985), 64(5), 1923-9. PMID: 3292504
Ferguson LM, Rossi KA, Ward E, Jadwin E, Miller TA, & Miller WC. (2009) Effects of caloric restriction and overnight fasting on cycling endurance performance. Journal of strength and conditioning research / National Strength , 23(2), 560-70. PMID: 19197210
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