CST Free Weight Exercises By Scott Sonnon

This week, I encourage you to check out:
1. Why wait to repair an ACL?
2. 5 Keys to Bulletproofing Your Knees
3. The Agenda and Line-up for the 2009 MGH Sports Medicine Conference at which I’ll be speaking alongside some really smart dudes.  While you’re checking it out, read over Mike Reinold’s stuff; Mike is the assistant [...]
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If you are blaming a slow metabolism or bad genetics on being overweight, then you are limiting your ability to get lean…

Related posts:

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2. What is Your "Secret Excuse" for Not Being in Great Shape?

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Mind….body…..it is all connected.

A few times here I’ve pointed to stuff about the importance of limiting chronic stress because of the hormonal consequences of stress. Here is a study that explains that simply being mentally tired can limit your physical performance - because it seems harder.

Mental fatigue impairs physical performance in humans

Mental fatigue is a psychobiological state caused by prolonged periods of demanding cognitive activity. Although the impact of mental fatigue on cognitive and skilled performance is well known, its effect on physical performance has not been thoroughly investigated. In this randomized crossover study, 16 subjects cycled to exhaustion at 80% of their peak power output after 90 min of a demanding cognitive task (mental fatigue) or 90 min of watching emotionally neutral documentaries (control). After experimental treatment, a mood questionnaire revealed a state of mental fatigue (P = 0.005) that significantly reduced time to exhaustion (640 ± 316 s) compared with the control condition (754 ± 339 s) (P = 0.003). This negative effect was not mediated by cardiorespiratory and musculoenergetic factors as physiological responses to intense exercise remained largely unaffected. Self-reported success and intrinsic motivation related to the physical task were also unaffected by prior cognitive activity. However, mentally fatigued subjects rated perception of effort during exercise to be significantly higher compared with the control condition (P = 0.007). As ratings of perceived exertion increased similarly over time in both conditions (P our study provides experimental evidence that mental fatigue limits exercise tolerance in humans through higher perception of effort rather than cardiorespiratory and musculoenergetic mechanisms. Future research in this area should investigate the common neurocognitive resources shared by physical and mental activity.

There is a good commentary on the study here.

Applying the results

The research model may also be helpful for military personnel. They do physically demanding tasks after long period of vigilance. Vigilance produces mental fatigue.

Finally, the study suggests that people doing high intensity training, such as competitive athletes, should do their training while mentally rested. However, people who exercise after work should continue doing so, even if mentally fatigued. Most people work out at a moderate intensity, which still gives plenty of physiological and psychological benefit, including relief from stress and improved mental performance.

Interesting stuff.
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I want to share with you one of the most important factors in my success and in all areas of my life today — both in my health, my wealth and my relationships.
If you just adopt this one habit of super successful people into your daily activities, make it a part of your mindset, and [...]

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Max is a distance student for many years, a creative young man who likes to explore his potential. Now, although some of the mechanics need refinement, and I cannot agree with all of the functionality of the exercises he’s exploring, Max is demonstrating one lost art: creative fun.

Fitness has become a quandary of “working out” [...]
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In place of Random Friday Thoughts this week, we’ve got Random Late Thursday Afternoon Madness.  Here’s how it works:
1. Sled (on the floor, not turf) with four plates on it
2. Four guys (in this case, Tony, Pete, and I and one of our high school seniors)
3. 16 trips of 16 yards as fast as possible
4. [...]
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I had a post up a few days ago about low carb diets making people happier. And then there was the post about cholesterol and mental function.

Here is another:

Schizophrenia, gluten, and low-carbohydrate, ketogenic diets: a case report and review of the literature

It is a case study of a schizophrenic who is “cured” after adopting a low carbohydrate diet. Very interesting stuff.
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If you wanna burn some fat, strengthen your muscles, and have a great time (while feeling like a total bad a$$) then you need to try some heavy bag workouts!
Why? Because running is BORING (at least for me) and given the choice, I’d much rather beat the crap out of a heavy bag for 20 [...]

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We’re increasing the size of our forces in Afghanistan, thanks to President Obama’s initiative to address the actual terrorist threats to our country. And yet, many of these brave men and women receive obsolete and even counter-productive preparatory physical standards. How can we best serve those who move toward harm so that we can remain [...]
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