Aetles + training   44

How I Used Technology to Get in the Best Shape of My Life and Save My Son
In 2013, I weighed 210 pounds. In October of 2017, I weighed 136 pounds and donated a kidney to my youngest son, Ax. This is our story.
life  training  exercise  diet  science 
9 hours ago by Aetles
Don't Worry About Exercising Too Much | Outside Online
The question of whether too much aerobic exercise is bad for your heart was hotly debated for several years after that 2012 study. The Cooper Clinic data, when it was finally published in a peer-reviewed journal more than two years later, had been reanalyzed so that the supposed dangers of too much running disappeared. But by then the idea was firmly implanted in the public mind: marathons are dangerous. (I wrote in depth on this dispute, and how the evidence has shifted, in this 2016 feature.) The topic no longer pops up in the headlines as regularly as it did a few years ago, but it’s still lurking in people’s minds.
running  health  training  marathon  aerobic  exercise  humanbody  science  research 
3 days ago by Aetles
We Slow as We Age, but May Not Need to Slow Too Much - The New York Times
Although declines in running and other activities are unavoidable, they may be less steep than many of us fear.
running  training  aging  science 
13 days ago by Aetles
How To Swim The 400 IM Like Michael Phelps and Katinka Hosszú
The 400 Individual Medley is a delicate balance of speed and endurance across the four competitive strokes: Butterfly, Backstroke, Breaststroke and Freestyle. While this is considered one of the most difficult events to master because of the stroke variability, endurance, speed, and transition turns; it is also an event that you can dramatically improve over the course of a season or even swimming career. Below are a few tips on how to best approach training and racing the 400 IM:
swimming  training 
15 days ago by Aetles
Antiinflammatoriska läkemedel hämmar muskeltillväxt | Idrottsforskning
Idrottare är flitiga användare av antiinflammatoriska läkemedel (NSAID) i hopp om att påskynda återhämtning eller minska smärta och träningsvärk. Nya forskningsrön visar dock att höga doser har en negativ påverkan både på muskeluppbyggnad och styrka.
träning  training  nsaid  läkemedel  värk  pain  humanbody  research  science 
5 weeks ago by Aetles
Speaking while exercising? Not if you want to get fitter - The Globe and Mail
The Queen’s researchers have a surprisingly simple suggestion, which they tested in a separate experiment: “We also found that prescribing exercise at an intensity where participants could not speak comfortably resulted in consistently high blood lactate responses,” Bonafiglia said.

This approach, known as the Talk Test, involved asking participants to count to 30 at “a regular conversational pace and volume” while cycling. If they could do it comfortably, they were asked to speed up slightly until it began to get difficult.

And that’s pretty much it.

In an age of pervasive fitness technology and self-monitoring, there’s some irony in the triumph of mere conversation as a more sensitive barometer of exercise intensity than the expensive gold-standard laboratory approach. But it’s also a reminder of an unvarnished truth that athletes have always known: To get fitter, you have to work hard, no matter what your wearable tech tells you.
exercise  training  health  humanbody  research 
8 weeks ago by Aetles
Caffeine Improves Triathlon Performance: A Field Study in Males and Females. - PubMed - NCBI
Caffeine supplementation resulted in a 3.7% reduction in swim time (33.5±7.0 vs. 34.8±8.1 minutes, p<0.05) and a 1.3% reduction in TTC (149.6±19.8 vs. 151.5±18.6 minutes, p<0.05) for the whole group. Gender differences and individual responses are also presented. Caffeine did not alter RPE significantly, but better performance after caffeine supplementation suggests a central effect resulting in greater overall exercise intensity at the same RPE. Caffeine supplementation was associated with higher post-exercise cortisol levels (665±200 vs. 543±169 nmol/l, p<0.0001) and facilitated greater peak blood lactate accumulation (ANOVA main effect, p<0.05). We recommend that triathlon athletes with relatively low habitual caffeine intake may ingest 6 mg/kg body weight caffeine, 45-60 minutes before the start of Olympic-distance triathlon in order to improve performance.
training  competition  swimming  triathlon  caffeine  openwater 
february 2018 by Aetles
Weight Training Is the Best Exercise for Bone Strength | Time.com
For many, weight training calls to mind bodybuilders pumping iron in pursuit of beefy biceps and bulging pecs. But experts say it’s well past time to discard those antiquated notions of what resistance training can do for your physique and health. Modern exercise science shows that working with weights—whether that weight is a light dumbbell or your own body—may be the best exercise for lifelong physical function and fitness.
“To me, resistance training is the most important form of training for overall health and wellness,” says Brad Schoenfeld, an assistant professor of exercise science at New York City’s Lehman College. During the past decade, Schoenfeld has published more than 30 academic papers on every aspect of resistance training—from the biomechanics of the push-up to the body’s nutrient needs following a hard lift. Many people think of weight training as exercise that augments muscle size and strength, which is certainly true. But Schoenfeld says the “load” that this form of training puts on bones and their supporting muscles, tendons and ligaments is probably a bigger deal when it comes to health and physical function.
health  training  exercise  humanbody  muscles  strength 
june 2017 by Aetles
Boost Your Workouts With Caffeine, Even if You Chug Coffee Daily - The New York Times
Caffeine improves athletic performance. This is a truth almost universally acknowledged in exercise science.

But scientists, coaches and athletes also have thought that to gain any performance boost from taking caffeine before an event, an athlete had to abstain from the stuff for days or weeks before a big event.

A new study published in the Journal of Applied Physiology intimates, however, that these ideas about caffeine and performance are out of date and that someone can swill coffee every day and still get a caffeine performance buzz when needed.
coffee  caffeine  training  exercise  science  humanbody  athletes  competition  diet 
may 2017 by Aetles
The Best Thing to Eat Before a Workout? Maybe Nothing at All - The New York Times
There were considerable differences. Most obviously, the men displayed lower blood sugar levels at the start of their workouts when they had skipped breakfast than when they had eaten. As a result, they burned more fat during walks on an empty stomach than when they had eaten first. On the other hand, they burned slightly more calories, on average, during the workout after breakfast than after fasting.

But it was the impacts deep within the fat cells that may have been the most consequential, the researchers found. Multiple genes behaved differently, depending on whether someone had eaten or not before walking. Many of these genes produce proteins that can improve blood sugar regulation and insulin levels throughout the body and so are associated with improved metabolic health. These genes were much more active when the men had fasted before exercise than when they had breakfasted.

The implication of these results is that to gain the greatest health benefits from exercise, it may be wise to skip eating first, says Dylan Thompson, the director of health research at the University of Bath and senior author of the study.
eating  fasting  intermittentfasting  food  health  humanbody  training 
april 2017 by Aetles
High-intensity interval training rapidly improves diabetics' glucose metabolism -- ScienceDaily
New research reveals that high-intensity interval training (HIIT) increases glucose metabolism in muscles as well as insulin sensitivity in type 2 diabetes. After just a two-week training period, the glucose uptake in thigh muscles returned to a normal level.

"It's particularly good news that when it comes to the glucose metabolism and endurance it does not seem to matter in whether the exercise takes place over a longer period of time as moderate training or over a short period as high-interval training. Everyone can choose the type of training that suits them best. In general, you can achieve the best results for you body by using both training methods," encourages Sjöros.
exercise  health  humanbody  training  body  research  diabetes 
april 2017 by Aetles
Supplement Goals Reference | Examine.com
If you've found this page, then you're probably looking to find out the truth about supplements - which work, and which don't . You know that supplements can help, but you don't know who to trust. Everywhere you turn, you're overwhelmed with companies promising you the latest and the greatest.

For the past five and a half years, we've been trudging through thousands and thousands of peer-reviewed scientific studies so that we can thoroughly understand supplements. Having analyzed over 33,000 individual studies, we've come to learn what works (and what doesn't).

Now, before we go any further, it's important to note: we are NOT here to sell you supplements. We don't own a line of supplements that we will steer you towards.

Beyond that, we're not in cahoots with anyone that does. In fact, we make NO brand recommendations. We make NO product recommendations. All we do is make sense of scientific research on supplementation and nutrition.

We've been compiling this research for a long time, and our Supplement-Goals Reference Guide puts it all together in an easy-to-use manner. You simply look up whichever supplement (eg "Vitamin D") or health goal (eg "blood glucose") you're interested in, and you will instantly know which supplements work (and which don't). Our guide literally solves all your supplement confusion.
supplements  health  body  humanbody  training  muscles  food  science 
march 2017 by Aetles
The New Science of Exercise | TIME
Doctors, researchers, scientists--even ancient philosophers--have long claimed exercise works like a miracle drug. Now they have proof
training  body  humanbody  muscles  health 
december 2016 by Aetles
ERGOMETER - freker
K2900 Vasas Ergometer, för kompletterande och stärkande simträning på land. Ergometern ger allt som Vasa Trainer ger och därutöver möjlighet att registrera och på en elektronisk skärm visa inte mindre än sju mätvärden: "Time & distance, Stroke rate per minute, Pace per 100 m, Power, Stroke length left & right and  Force, left & right arm". Här får Du direkt kvitto på vad träningen gett eller missat. Här kan Du också jämföra över tid eller inom en grupp av individer.
simning  swimming  training  strength  styrketräning  simteknik 
november 2016 by Aetles
Intermittent fasta och styrketräning
Intermittent fasta är ett ämne som har varit populärt att diskutera i flera år nu även om dess popularitet verkar gå lite i vågor. Personligen upplever jag i alla fall att det snackades mer om det för kanske 4-5 år sen för att sen lugna ner sig lite, och sen fick det lite ny fart samtidigt som 5:2-dieten slog igenom vilket faktiskt även det är en typ av intermittent fasta.

När det gäller styrketräning och intermittent fasta här i Sverige så är det dock ingen tvekan om att det är Martin Berkhans leangains där du äter under 8 timmar och fastar 16 varje dag som har varit och fortfarande är störst.

Det är heller ingen tvekan om att det upplägget har fungerat väldigt bra för många. Om man söker runt på nätet så finns det folk som påstår att det skulle vara en väldigt dålig idé att äta enligt leangains om man försöker bygga muskler med motiveringen att du är katabol under för lång tid. De som påstår att effekten skulle vara så dramatisk verkar dock inte ha funderat kring att det är uppenbart att många faktiskt får väldigt bra resultat. Så det är ingen tvekan om att upplägget kan fungera väldigt bra.

Om det skulle vara bättre eller sämre än andra upplägg kommer därför att handla mer om små skillnader. Utöver ordentlig styrketräning, tillräckligt med protein, tillräckligt med sömn och en hyfsad koll på kaloriintaget så finns det med största sannolikhet inte någonting som du själv kan kontrollera som har en särskilt betydande effekt på dina resultat.

Studiemässigt är det tyvärr dåligt med studier på människor och de som finns har vanligen handlat om studier där man fokuserat på viktnedgång hos feta personer. Man har inte inkluderat någon träning och oftast har det varit 5:2 eller liknande upplägg med en mer långvarig fasta eller en period med väldigt lågt kaloriintag följt av en period med ”normalt” kaloriintag.

För ungefär en vecka sen publicerades dock äntligen en studie med ett upplägg väldigt likt leangains där man dessutom använde sig av redan tränade personer (1). Det är alltså en studie som faktiskt kan ge en början till ett svar på om det finns några mindre fördelar eller nackdelar med intermittent fasta á la leangains kontra att äta lite när som helst.
food  eating  health  humanbody  diet  training  leangains 
october 2016 by Aetles
How to Start Running - Well Guide to Running for Beginners - Well Guides - The New York Times
Running is a great way to get fit, feel better and even form new relationships with other runners. Starting a new running habit doesn’t have to be hard — all it takes is a comfortable pair of shoes and a willingness to move a little or a lot, all at your own pace. The Well Guide makes it easy to get started, get inspired and stay on track. Are you ready? Let’s go!
health  running  fitness  exercise  humanbody  training 
october 2016 by Aetles
How to Build Muscle 💪🏼
This guide is the result of one year's research into what modern science proves is the most efficient way to build muscle. It's for both men and women.

I wrote this guide because — even in 2016 — much of the casual weightlifting advice is unsubstantiated and misleading. I can't blame most bloggers for it, because many of the facts in this guide has not been broadly published outside of scientific literature. 

This guide contradicts much of the popular bodybuilding recommendations, including the myth that women have a harder time gaining beginner muscle, that exercise rest times should be kept to 1–3 minutes, that you have to regularly switch up your exercises, that machine exercises are less effective than barbell ones, and so on.

Throughout this guide, I consistently support my claims by citing studies and showing you how to measure your weekly gains so you can confirm you're growing. 
health  fitness  guide  humanbody  training  muscles 
october 2016 by Aetles
What Happens To Our Brains When We Exercise And How It Makes Us Happier | Fast Company | Business + Innovation
Now here is where it all gets interesting. We know the basic foundations of why exercising makes us happy and what happens inside our brain cells. The most important part to uncover now, is of course how we can trigger this in an optimal and longer lasting way.

A recent study from Penn State university shed some light on the matter and the results are more than surprising. They found that to be more productive and happier on a given work day, it doesn’t matter so much, if you work-out regularly, if you haven’t worked out on that particular day:

"Those who had exercised during the preceding month but not on the day of testing generally did better on the memory test than those who had been sedentary, but did not perform nearly as well as those who had worked out that morning."
New York Times best-selling author Gretchen Reynolds has written a whole book about the subject matter titled "The first 20 minutes". To get the highest level of happiness and benefits for health, the key is not to become a professional athlete. On the contrary, a much smaller amount is needed to reach the level where happiness and productivity in every day life peaks:

"The first 20 minutes of moving around, if someone has been really sedentary, provide most of the health benefits. You get prolonged life, reduced disease risk — all of those things come in in the first 20 minutes of being active."
So really, you can relax and don’t have to be on the look-out for the next killer work-out. All you have to do is get some focused 20 minutes in to get the full happiness boost every day:
fitness  brain  exercise  training 
june 2016 by Aetles
How to Avoid Diminishing Workout Returns | Runner's World
(1) Yes, interval training works to increase aerobic fitness. (It's worth noting that weight and body composition didn't change. That's not a surprise, and shouldn't be the focus of this type of exercise anyway. Increasing aerobic fitness, independent of any weight changes, is a fantastic result with all sorts of health benefits.)

(2) If you push harder, you'll improve more rapidly. Again, this is not exactly surprising.

(3) But in the long run, you'll end up making the same improvement. This IS a bit surprising, and is worth looking a little more closely at. You can see that after nine weeks, the hard group stops improving, while the easy group continues with its slow-and-steady progress. The big question is: when and why you do start to see diminishing returns from an exercise program? And the general answer is: even if you've got the best exercise/training program in the world, if you just repeat it over and over again, you'll eventually get so used to it that you're no longer giving your body a new stimulus to adapt to. The bar has to be constantly changing -- either with different types of workouts, or making the same workout harder or longer.
training  exercise 
june 2016 by Aetles
Why Competition Can Be Healthy For Kids | MindShift | KQED News
Competition. The word conjures images of people pushing and shoving, trash talking, the exulted winner standing above a field of downtrodden losers. Not exactly what most parents consider healthy or constructive for their kids’ development.

Po Bronson presented a very different picture of competition when he spoke with Michael Krasny on KQED’s Forum about Top Dog: The Science of Winning and Losing, his latest book written with co-author Ashley Merryman.

The book examines competition from all angles – physiological, psychological, historical. Their main point: competition, if done right, is a good thing. In fact, competition and team activities can drive learning and performance better than solo endeavors.

“In finite games, you compete and then you let it go, and you have rest and recuperation – that’s actually really important for kids.”
The performance-enhancing effects of competition and teams do not apply only at elite levels such as the Olympics or in physical match-ups. Competitions held in classrooms and lunch rooms across the country also push kids to do better.
children  psychology  training  competing  competition 
june 2016 by Aetles
The 5K, Not The Marathon, Is The Ideal Race | FiveThirtyEight
“Everyone thinks the marathon is the Holy Grail, when a lot of people should really be doing the 5K,” Jason Karp, an exercise physiologist and running coach, told me in an interview several years ago. Some people aren’t suited to long distances — their natural talents tend toward power and speed rather than endurance. And if you’re exercising for health and fitness, several studies suggest that moderate mileage, which is typical in a training plan for 5Ks, might provide a better way to get there.
running  training 
june 2016 by Aetles
Workout of the Week | Strava
Mix up your training with one of twelve workouts from Pro runner Lauren Fleshman. Get new ideas to keep your running fresh, fun and ultimately, fast!
running  exercise  training 
june 2016 by Aetles
Kan proteinfria dagar gynna muskeltillväxt? | tlexercise
Frågan reses då givetvis om även friska individer som styrketränar och trycker i sig protein stup i kvarten skulle må bra av att ha ”proteinfria” dagar för att tillåta autofagi och en liten ”upprensning” av muskelcellernas proteiner? Helt klart är att denna typ av funktioner, inklusive proteinnedbrytningens roll som helhet, har fått ökat fokus hos forskare på senare år och man är nu ganska överens om att dessa processer ska ses som nödvändiga och positiva för muskelns regeneration snarare än ”motsatta” till muskeltillväxt. Jag noterade nyligen att David Glass, en auktoritet på ämnet muskelsignalering, har belyst just detta – att proteinfria dagar skulle kunna vara positivt även hos friska.
protein  styrketräning  training  muscles  muskler  träning 
may 2016 by Aetles
Dolphin Kick Freestyle - Michael Phelps swim technique - The Race Club | The Race Club
Michael Phelps has been finishing his IM and Freestyle races with Dolphin Kick freestyle, a swim technique we have been practicing at the Race Club for years. All sprint freestylers use a high stroke rate. Learning how to turn over the arms quickly is not always that easy. It takes strength, endurance and practice. At The Race Club, we have used the dolphin kick freestyle swim technique to teach swimmers how to sprint faster. With this swim technique, the swimmer uses the freestyle pull timed precisely so the hand enters the water with the down kick of the dolphin kick. When synchronized with a strong dolphin kick, this technique enables the swimmer to move very fast. When timed well, the dolphin kick forces the swimmer to use a faster pulling stroke rate.
When Michael Phelps uses this swim technique his stroke rate goes from around 75 to over 100, this could be the reason for his victory over Ryan Lochte. The dolphin kick freestyle was also used by Olympic Champion Michael Klim from Australia, in the final meters of his lead off 100 M freestyle on the relay at the Olympic games in Sydney in 2000. At that time, he spurted ahead of American Anthony Ervin and set a new world record.
For either sprinting or finishing IM or freestyle races, practicing the dolphin kick freestyle drill may boost your speed especially towards the end of the race when lactic acid and fatigue kick in and, like Phelps, it may help you win some races. Don’t try the dolphin kick freestyle technique in a race without practicing it first, but with a good dolphin kick, this technique can increase your stroke rate and speed. A faster stroke rate will usually result in a faster swim and will conform more with the law of inertia.
swimming  training  techniques 
march 2016 by Aetles
Why Can’t I Run Faster? | Runner's World
Contrary to the outdated locker-room myth, the reason you hit your limits is not simply that lactic acid is scorching your muscles. Instead, the sensations you feel while running each correspond to a different minicrisis in your body, and they combine to determine whether you can hold your pace.

Last spring, scientists from around the world gathered in San Diego for a special conference to share the latest results in their search for the ultimate limits of endurance. They discussed hot new topics like metabolites and mental fatigue, as well as the familiar foes like heat and hydration. Here is what their findings reveal about what’s behind the pain of pushing for a PR.
running  training  body  competition 
march 2016 by Aetles
Avoid the Black Hole | Runner's World
Most people fall into a nightmare training zone that can be hard to resist—an enjoyable, moderately taxing workout intensity that falls somewhere between a piece-of-cake recovery pace and a hellishly intense interval session. It's vigorous but not aerobically painful—which is why so many athletes are sucked into its vortex. When most people go for, say, a brisk 30-minute run, they're often in this zone. These moderate-intensity workouts are fine for beginners who are just interested in building their fitness foundation, but not if you're serious about improving: middle-of-the-dial efforts just produce middle-of-the-pack results.

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The idea is that most people get in the habit of running and working out at the same semi-hard pace all the time -- a pace that’s not overly strenuous but still hard enough to feel good after the workout. Unfortunately, this pace is too slow for quantitative fitness gains, yet too fast to allow for full recovery. This pace is The Black Hole.
training  body  exercise 
february 2016 by Aetles
Den nödvändiga distansträningen | Idrottsforskning
Just nu är det trendigt att träna korta och intensiva pass för att snabbare öka sin prestationsförmåga. Men eliten i konditionsidrotter fortsätter att nöta på under många timmar med låg intensitet. Vad har egentligen distansträning för nytta?
träning  kropp  hälsa  prestation  body  heath  training  swimming  simning 
january 2016 by Aetles
Minimalist Ironman Training | TrainingPeaks
You can prepare for a successful Ironman triathlon with a program that has an average training volume of only 12 hours per week and a briefly-maintained peak training volume of 16 hours. And by “successful” I don’t mean finishing alive. I mean covering the distance as fast as your genetic potential allows. In fact, I believe that many triathletes can race a faster Ironman by following a well-constructed 12-hours-a-week program than they could with a higher-volume approach.

There are five specific reasons a minimalist approach to Ironman training can work just as well as, if not better than, a higher-volume approach.
ironman  training  swimming  triathlon  running  cycling 
december 2015 by Aetles
Expensive running shoes don't prevent injuries, but comfortable ones might
But where does that leave people faced with the task of deciding the right shoe for them? Interestingly, the solution may lie in not what you think the shoes may do for you, but how comfortable they feel.

In the absence of strong evidence that modern running shoe features reduce injury rates, comfort may be more important than other factors, such as reduced foot pronation and shoe cushioning.

Although footwear comfort is difficult to define and quantify, most people are able to sense whether the shoes they’re trying on are comfortable or not. Support, fit and foot alignment are among factors that influence feeling comfortable in a pair of shoes.

Comfortable running shoes are associated with lower frequency of injuries than uncomfortable shoes. This suggests your body may be the best judge of footwear that’s ideal for you.

The next time you feel bamboozled by the cornucopia of gels, foams and rubbers in running shoes, arm yourself with the knowledge that comfort is one of the best determinants of whether a pair of shoes is right for you. And that may work best for preventing injuries, your wallet and your peace of mind.
running  shoes  training  injury  body  health 
september 2015 by Aetles
To Thrive, Many Young Female Athletes Need A Lot More Food : Shots - Health News : NPR
Participation in sports by girls and young women has soared in recent decades — by 560 percent among high school students since 1972, and 990 percent among college students, according to the Women's Sports Foundation. Highly committed young female athletes now run track and play soccer, basketball, water polo and other demanding sports that require strong bodies.

But many girls aren't eating enough to satisfy the physical demands of those sports, scientists say, and that's putting them at risk for health problems that can last a lifetime.

These athletes are essentially malnourished. The danger they face is called female athlete triad syndrome because it typically includes three symptoms: irregular menstrual cycles, low energy and low bone density.
health  women  body  athletes  training  food  eating 
september 2015 by Aetles
For Athletes, the Risk of Too Much Water - The New York Times
Are we, with the best of intentions, putting young athletes at risk when we urge them to drink lots of fluids during steamy sports practices and games?

A new report about overhydration in sports suggests that under certain circumstances the answer is yes, and that the consequences for young athletes can be — and in several tragic cases already have been — severe and even fatal.
health  humanbody  water  drinking  sports  athletes  training 
august 2015 by Aetles
5 Tips to Improve Your Running Technique | Body for Wife
When faced with the prospect of altering my running technique, my initial response was No. Friggin’. Way.

I mean, who really needs a running coach? Humans have been running for millennia. We just put on some shoes and go out and do it. Your technique is what it is, and trying to actually change it seems a Herculean task with minimal potential benefit. Hey, I finished my first marathon in under four hours with the technique I have …

That’s a lot of excuses, built on fear. The reality is, 80% of people have poor running technique, and improving it is easier than you know.
running  training 
august 2015 by Aetles
NEAT way to get in shape - Chicago Tribune
Catch-22. We want to lose weight, but we don't want to exercise. 

The solution may not require much sweating. I want to tell you about a neat way to burn calories. Make that a NEAT way. This stands for nonexercise activity thermogenesis, which is scientist speak for "moving around doing stuff that is not sport or exercise." 

Your mission, should you choose to accept it, is not to exercise, but to be physically active. It is not only a lot easier to accept this mission than you think, but it can be a more effective weight-loss tool than regular trips to the gym. 

How is it more effective? Because NEAT has the potential to burn substantially more calories per day than exercise for the average person. 
health  food  exercise  training  humanbody  body 
august 2015 by Aetles
The Cardio Vs. Weights Cheat Sheet | Body for Wife
Any time you move your ass you’re doing cardio.

Weightlifting works your heart and lungs too, duh. A better term for what people refer to as “doing cardio” is “aerobic training.” But since I’m not totally anal, I’ll mostly stick with the common vernacular.

This is all about weights vs. cardio, like you only have one choice, and no one has ever decided that maybe they could do both, or something.

Each has its own merits, but a lot of the debate has to do with body composition, so in any analysis that compares the two it is critical to also analyze the effect these two forms of exercise have on diet.
health  fitness  training  cardio  humanbody  body  exercise  weightloss 
august 2015 by Aetles
To BCAA Or Not To BCAA………Leangains (Berkhan) v. Eat Stop Eat (Pilon) – Anyman Fitness, LLC
Conclusion:

I don’t think there’s a contest at all.

More strength was gained and more weight was lost using BCAA powder during AM, fasted workouts.  

Anecdotally, I simply felt better when taking the powder as well.  More alert.  More awake.  A tad jittery.  Amped.  

It could be placebo.  But a true placebo effect is a very powerful thing.  

I would not hesitate at all to be sure to include BCAA into your pre-workout nutrition, espeically if training fasted.
training  body  intermittentfasting  fasting  bcaa  leangains 
june 2015 by Aetles
Nutritional Supplements: BCAA and its effect on sports performance
Summary

There are many, many claims for the effectiveness of BCAA supplements related to athletic performance and exercise training; but while some have a solid theoretical rationale, most of these claims are dubious at best. Even where claims have a promising rationale, the actual evidence from well-controlled studies in humans is limited (see table 1 for a summary).

To complicate the situation further, most studies demonstrating a beneficial role of supplemental BCAAs used untrained individuals; the implications of these findings to athletes are therefore currently unknown. Moreover, BCAAs can be found in a number of foods in relatively high amounts (see figure 3), and so supplements may not be necessary.
bcaa  supplements  training  health  athlets 
march 2013 by Aetles
BCAAs prevent swimmers’ muscles from breakdown
BCAAs didn't improve the swimmers’ times, and did not make them more muscular.

“The 15 days of BCAA supplementation might reduce muscle proteolysis induced by intense exercise", the researchers conclude. "The mechanism might be due to the availability of ammonia provided by supplemented BCAA oxidation during exercise. Without the supply of exogenous BCAAs, muscle might have to rely on endogenous BCAAs to fulfill the energy demands."
bcaa  swimming  training  health  supplements 
march 2013 by Aetles
Is protein and/or BCAA supplementation beneficial for endurance athletes? | Endurance Company
There has been some debate as to whether endurance athletes benefit from ingesting protein and/or branched-chain amino acids (BCAAs) during and/or after exercise.  I dove into the scientific literature for some insight.  What follows is a brief summary of the literature as well as my insight. 
training  supplements  bcaa  leangains  fasting  exercise  swimming  running 
march 2013 by Aetles
Power From The Core « Smooth Strokes
What you are doing is consciously changing where you are pulling from- where you are directing power. You will feel a change in which muscles are working ‘harder’. Instead of the small Deltoids around the top of the arm and back of the shoulder feeling like they are doing most of the pulling work, you will feel the large Latissimus Dorsi muscles doing the pulling work, while the Deltoids are just ‘holding’ the arm in position, not pulling (so much).
There is a reason we call this part of the stroke “the Catch” instead of “the Pull”. It is a critical distinction and is part of the difference between good swimming and amazing swimming. We are catching the water and holding it, while we propel the body forward. We are NOT shoving or pulling water backwards. From the perspective of hydro-physics that is exactly what we don’t want to happen.
swimming  training 
november 2012 by Aetles
TrainingPeaks | How to Nail the Ironman Marathon
As you can see, in the bike leg, the top 50 performers were bunched close together, whereas in the run they were spread out. This pattern is apparent in every Ironman, and it is most certainly not evidence that the depth of running talent is less than the depth of cycling talent in these events. Rather, the pattern is seen as a consequence of the fact that athletes begin the bike leg with fresh legs, and thus most of the strong riders are able to perform at a level that matches their ability. But in the run, which begins with fatigued legs, most athletes fail to perform at a level that matches their ability.  They bonk and lose huge chunks of time compared to the few competitors who manage to hold it together through the marathon.
Following are some tips that will help you avoid the all-too-common scenario of running poorly in the Ironman marathon:
 
GET AS STRONG AS YOU CAN ON THE BIKE
training  running  ironman 
september 2012 by Aetles
Stanford researchers' cooling glove 'better than steroids'
The temperature-regulation research of Stanford biologists H. Craig Heller and Dennis Grahn has led to a device that rapidly cools body temperature, greatly improves exercise recovery, and could help explain why muscles get tired.
science  biology  fitness  muscles  training 
september 2012 by Aetles

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