Archive for exercise research, fat loss, fitness commentary, health, nutrition
What if Everything You Thought You Knew Was Wrong?
Our industry is famous for blurring the line between fact and opinion, and debating the details of things that simply aren’t yet clear.
Take the spinal flexion debate, for example. Lead researcher in spine biomechanics, Dr. Stuart McGill, showed that repetitive bending of the spine can cause damage to discs. As a result, many of us (including myself) have since eliminated crunches and other abdominal flexion exercises from our programs.
But Bret Contreras and Brad Schoenfeld recently published this great article in the Journal of Strength and Conditioning that calls a few things into question. For example, they make the point that much of Dr. McGill’s research on spinal flexion was done using model pig spines, and therefore limited by the removal of musculature and supporting tissues. And as is consistent with Wolff’s Law, when stress is applied to a living tissue (provided it doesn’t exceed its physiological capacity and is allowed time to recover), the tissue remodels and grows stronger – suggesting that a live human spine may be more resilient to repeated bending cycles than that of a dead pig.
The Number One Reason You Aren’t Getting Results
First off, I want to extend deep condolences to the family and friends of all the victims in this weekend’s horrific massacre in Norway.
What happened can only be described as a tragedy, and you’ll all be kept in our hearts and prayers during this difficult time.
And not that this compares in any way, shape or form but, as I’ve mentioned before, it’s also a tragedy that Kim Kardashian and so many others still buy into the idea of “toning” shoes like Skechers Shape-Ups while evidence abounds to refute their efficacy. But while research has always supported their ineffectiveness, this recent NY Times article highlights findings that suggest it may not be so much due to design as to the fact that the body just adapts incredibly quickly. This is true in all facets of fitness, and the number one reason most people don’t get results.
What Your Spit Says About Your Training
What’s the newest way to gauge exercise intensity and fatigue? Spit in a tube.
In practice, we still use heart rate and ratings of perceived exertion (RPE) as means to measure exercise intensity and fatigue (except for maybe Dan John, who likes to tap a key on his keyboard as fast as possible for a minute every day and monitor the number of taps to test his level of fatigue). Problem is, these methods are highly subjective and not always reliable.
Finding a Balance
Does balance training have a place outside of rehab?
This is a question we’re still trying to answer. Even ACSM admits there are still a lot of unknowns in research regarding training the neuromotor system, and most of us working in the trenches don’t know because we’re too busy either making fun of BOSUs and balance boards or doing stupid things with stability balls…
I’d much rather be accused of the former, but there’s gotta be a middle ground.
The Best Fat Loss Program?
Diet and hormones aside, it’s hard to argue that your ability to lose fat is ultimately determined by your body’s state of energy balance – and your exercise program must therefore be tailored to elicit the greatest amount of energy expenditure possible. The million dollar question is, What’s the best way to do this?
More Reasons To Get Off Your A$$
We talk a lot about the adverse effects of sitting on the musculoskeletal system (desk-jockey posture, pains in the neck and back, glute amnesia, etc.); but did you ever consider what it might be doing to your body on the inside?
Some Wild Weight-Loss Research
In light of Angela’s recent post about this ever-changing field, I’m sometimes amazed (ashamed??) at just what we’re able to “discover” nowadays. Sure, we’ve come a long way; but are we headed in the right direction?
For example, this study suggests experimental weight-loss drug Qnexa might actually work… unless you take note of the RED FLAGS!
Q&A: If Shape-Ups Suck, What Shoes Should I Buy?
After I dissed Shape-Ups the other day, a few people inquired about better recommendations for fitness shoes and further info on the matter.
Like most other training-related recommendations, I’m going to say first that it really depends – both on what you’re doing and your structure. Generally speaking, if you’re training in the gym or walking around a lot, you should wear a comfortable shoe that promotes good posture, sound biomechanics and proper muscle firing patterns. This typically means minimal support: No Danner boots or Uggs that restrict ankle movement and definitely no elevated heels that shift your weight forward. Personally, I’ve been wearing Nike Frees for the last year and I think they’re great.
If you’re running the Las Vegas Marathon, however, things get a bit more complicated…
More Must-Read Squat Research!
Believe it or not, there are NOT ONE but (read it) TWO studies (here and here) published in this month’s Journal of Strength and Conditioning Research that highlight potential risks of the back squat.
The first study measured lumbar flexion in men and women during the ascent and descent phases of both wide- and narrow-stance versions of the lift. Although there were some significant differences seen between genders and stance widths, the study found that “as soon as 50% BW load is placed across the shoulders, the lumbar curve flattens and becomes slightly kyphotic before the subject commences the descent. This change of lumbar curve is marginal and we suggest it would be difficult to view with the naked eye.”
Can you see it?
Can Stretching Help You Lose Weight?
When it comes to sports performance, today’s fans are separated by two things: Their views on stretching, and their favorite Manning brother.
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