CST Free Weight Exercises By Scott Sonnon

Quite a few newspapers picked up on this study - e.g the Independent

As usual NHS Choices calms things down and tries to maintain the paradigm!

While this type of research may suggest theoretical benefits to short bursts of intensive exercise, it does not change the fact that regular, moderate-intensity exercise is good for our health.

Anyway, this one adds to the evidence of the efficacy of intervals

Here is what the researchers say:

“We have shown that interval training does not have to be ‘all out’ in order to be effective,” says Professor Martin Gibala. “Doing 10 one-minute sprints on a standard stationary bike with about one minute of rest in between, three times a week, works as well in improving muscle as many hours of conventional long-term biking less strenuously.”

A practical model of low-volume high-intensity interval training induces mitochondrial biogenesis in human skeletal muscle: potential mechanisms

High-intensity interval training (HIT) induces skeletal muscle metabolic and performance adaptations that resemble traditional endurance training despite a low total exercise volume. Most HIT studies have employed ‘all out’, variable-load exercise interventions (e.g. repeated Wingate tests) that may not be safe, practical and/or well tolerated by certain individuals. Our purpose was to determine the performance, metabolic and molecular adaptations to a more practical model of low-volume HIT. Seven men (21 ± 0.4 years, ml kg−1 min−1) performed six training sessions over 2 weeks. Each session consisted of 8–12 × 60 s intervals at ∼100% of peak power output elicited during a ramp peak test (355 ± 10 W) separated by 75 s of recovery. Training increased exercise capacity, as assessed by significant improvements on both 50 kJ and 750 kJ cycling time trials (P < 0.05 for both). Skeletal muscle (vastus lateralis) biopsy samples obtained before and after training revealed increased maximal activity of citrate synthase (CS) and cytochrome c oxidase (COX) as well as total protein content of CS, COX subunits II and IV, and the mitochondrial transcription factor A (Tfam) (P < 0.05 for all). Nuclear abundance of peroxisome proliferator-activated receptor γ co-activator 1α (PGC-1α) was ∼25% higher after training (P < 0.05), but total PGC-1α protein content remained unchanged. Total SIRT1 content, a proposed activator of PGC-1α and mitochondrial biogenesis, was increased by ∼56% following training (P < 0.05). Training also increased resting muscle glycogen and total GLUT4 protein content (both P < 0.05). This study demonstrates that a practical model of low volume HIT is a potent stimulus for increasing skeletal muscle mitochondrial capacity and improving exercise performance. The results also suggest that increases in SIRT1, nuclear PGC-1α, and Tfam may be involved in coordinating mitochondrial adaptations in response to HIT in human skeletal muscle.

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I’d given up trying to master a handstand but I might give it another go. Nice tutorial. Hat tip to the Barbarians

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Stephan is one of the top researchers and writers in this little corner of the internet…..

An interview with him has just been published which provides a great summary of his ideas:

Researchers followed volunteers for twenty years, and found that the amount of butter they ate had no relation to their risk of having a heart attack. On the other hand, people who ate the most margarine had nearly twice the risk of having a heart attack as people who ate none. Saturated fat is a red herring that has been overemphasized largely for historical reasons. One fat that is clearly important is omega-3. It’s found mostly in seafood, flax, green vegetables, and fats from pasture-raised animals. It’s critical to have a regular source of omega-3 in the diet.

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I spotted this on the BBC the other day.

Actually, it is not just low carb diets. The researchers looked at 3 different diets:

Researchers studied 140 people (88 percent men, average age 51, Body Mass Index 30.4) who were randomly assigned to a low-carbohydrate, low fat or Mediterranean diet as part of the Dietary Intervention Randomized Controlled Trial-carotid (DIRECT) study.

What doesn’t really hit the headlines is that while each of the diets was effective in reversing the atherosclerosis process, the low carb diet was the most effective in terms of its favorable effects on lipids in the blood.

Even the BBC note:

“Some people suggest that low-carbohydrate diets are more likely to clog arteries, but we did not see that.”

Sounds like something for Dr Davies

Here is the study abstract:

Dietary Intervention to Reverse Carotid Atherosclerosis.

BACKGROUND: -It is currently unknown whether dietary weight loss interventions can induce regression of carotid atherosclerosis. Methods and Results-In a 2-year Dietary Intervention Randomized Controlled Trial-Carotid (DIRECT-Carotid) study, participants were randomized to low-fat, Mediterranean, or low-carbohydrate diets and were followed for changes in carotid artery intima-media thickness, measured with standard B-mode ultrasound, and carotid vessel wall volume (VWV), measured with carotid 3D ultrasound. Of 140 complete images of participants (aged 51 years; body mass index, 30 kg/m(2); 88% men), higher baseline carotid VWV was associated with increased intima-media thickness, age, male sex, baseline weight, blood pressure, and insulin levels (P<0.05 for all). After 2 years of dietary intervention, we observed a significant 5% regression in mean carotid VWV (-58.1 mm(3;) 95% confidence interval, -81.0 to -35.1 mm(3); P<0.001), with no differences in the low-fat, Mediterranean, or low-carbohydrate groups (-60.69 mm(3), -37.69 mm(3), -84.33 mm(3), respectively; P=0.28). Mean change in intima-media thickness was -1.1% (P=0.18). A reduction in the ratio of apolipoprotein B100 to apolipoprotein A1 was observed in the low-carbohydrate compared with the low-fat group (P=0.001). Participants who exhibited carotid VWV regression (mean decrease, -128.0 mm(3); 95% confidence interval, -148.1 to -107.9 mm(3)) compared with participants who exhibited progression (mean increase, +89.6 mm(3); 95% confidence interval, +66.6 to +112.6 mm(3)) had achieved greater weight loss (-5.3 versus -3.2 kg; P=0.03), greater decreases in systolic blood pressure (-6.8 versus -1.1 mm Hg; P=0.009) and total homocysteine (-0.06 versus +1.44 mumol/L; P=0.04), and a higher increase of apolipoprotein A1 (+0.05 versus -0.00 g/L; P=0.06). In multivariate regression models, only the decrease in systolic blood pressure remained a significant independent modifiable predictor of subsequent greater regression in both carotid VWV (beta=0.23; P=0.01) and intima-media thickness (beta=0.28; P=0.008) levels. Conclusions-Two-year weight loss diets can induce a significant regression of measurable carotid VWV. The effect is similar in low-fat, Mediterranean, or low-carbohydrate strategies and appears to be mediated mainly by the weight loss-induced decline in blood pressure.

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Here is an interesting little report:

Far from being a food spoiler, the fluorescent lighting in supermarkets actually can boost the nutritional value of fresh spinach, scientists are reporting. The finding could lead to improved ways of preserving and enhancing the nutritional value of spinach and perhaps other veggies, they suggest in a study in ACS’ bi-weekly Journal of Agricultural and Food Chemistry.

The full text of the study is available. Here is the abstract:

Current retail marketing conditions allow produce to receive artificial light 24 h per day during its displayed shelf life. Essential human-health vitamins [ascorbic acid (vit C), folate (vit B9), phylloquinone (vit K1), α-tocopherol (vit E), and the carotenoids lutein, violaxanthin, zeaxanthin, and β-carotene (provit A)] also are essential for photosynthesis and are biosynthesized in plants by light conditions even under chilling temperatures. Spinach leaves, notably abundant in the aforementioned human-health compounds, were harvested from flat-leaf ‘Lazio’ and crinkle-leafed ‘Samish’ cultivars at peak whole-plant maturity as baby (top- and midcanopy) and larger (lower-canopy) leaves. Leaves were placed as a single layer in commercial, clear-polymer retail boxes and stored at 4 °C for up to 9 days under continuous light (26.9 μmol·m2 ·s) or dark. Top-canopy, baby-leaf spinach generally had higher concentrations of all bioactive compounds, on a dry weight basis, with the exception of carotenoids, than bottom-canopy leaves. All leaves stored under continuous light generally had higher levels of all bioactive compounds, except β-carotene and violaxanthin, and were more prone to wilting, especially the flat-leafed cultivar. All leaves stored under continuous darkness had declining or unchanged levels of the aforementioned bioactive compounds. Findings from this study revealed that spinach leaves exposed to simulated retail continuous light at 4 °C, in clear plastic containers, were overall more nutritionally dense (enriched) than leaves exposed to continuous darkness.

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I thought I’d point out that Art DeVany has made some comments about my interview with Keith Thomas. His thoughts are - as ever - engaging and provoking.

As to the curious concern Chris asks Keith to comment on about the libertarian slant that sometimes perturbs some people or may be seen as egotism on my part, that attitude comes from two sources:

1. I had to take responsibility for my family’s health in the face of the evidence that my our doctors were giving us bad advice regarding the treatment of their type 1 diabetes.

2. my research in economics and complex systems taught me that the order in human physiology—a truly decentalized, complex system operating far from equilibrium—is an emergent property, not one that is determined by top down control. This is true also of a life of freedom. There is no neglect of social interactions or the state of the world; indeed, these are part of the constraints and institutions that help to shape an emergent order.

3. Hunter gatherer societies are very flat and have almost no hierarchical structure (but for some male and age dominance that is primarily earned through knowledge and physical prowress), that is a legacy of agriculture and control of water resources—the hydrological state, not a natural order.

The Paleo/EF movement, if there is one, emerged out of the open and very disordered information space of the blogosphere and from many individuals communicating ideas and experience. So, relax and enjoy the individualism that has made this new science take form and let all share in its findings. I never tried to rush my book out to stake a claim on this knowledge and had I done so, I don’t think the movement would have spread as it has. Sharing the information openly was the only way this was going to go anywhere. The genetic research is coming out everywhere now and revising many notions of health. Yet, it is revealing the complex networks of gene expression and hormonal and signalling pathways that take us farther into the realm of complexity. (from here)

Incidentally, my question about the libertarianism of some wings of the paleo movement was not directed at Art. I always find his stuff very inspiring, motivating and challenging intellectually. He makes me think and analyse - which is good.

Interesting thoughts though. With respect to individualism and freedom, I sometimes wonder how free or individual we could be in a hunter gatherer society. The individuals might soon be ostracized for the good of the tribe?

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This post links back to one I made in January:

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

in that one I pointed out research that each workout was important, each session had an immediate impact on making you healthier. It is not just an ongoing state that you are creating….but also you are benefitting from each time you train (with certain caveats).

Anyway I saw this study today and it seems to indicate similar things: the conclusion is that :

These results demonstrate an important mechanism by which each individual exercise session may incrementally reduce the risk for cardiovascular disease (CVD) in women.

It is there again, every session matters…everyone has an impact. As was pointed out in comments on the last post, this is motivational. What you do in this immediate workout will have a benefit…it will make you healthier.

Here is the abstract:

Plasma triglyceride concentrations are rapidly reduced following individual bouts of endurance exercise in women.

t is known that chronic endurance training leads to improvements in the lipoprotein profile, but less is known about changes that occur during postexercise recovery acutely. We analyzed triglyceride (TG), cholesterol classes and apolipoproteins in samples collected before, during and after individual moderate- and hard-intensity exercise sessions in men and women that were isoenergetic between intensities. Young healthy men (n = 9) and young healthy women (n = 9) were studied under three different conditions with diet unchanged between trials: (1) before, during and 3 h after 90 min of exercise at 45% VO(2)peak (E45); (2) before, during and 3 h after 60 min of exercise at 65% VO(2)peak (E65), and (3) in a time-matched sedentary control trial (C). At baseline, high-density lipoprotein cholesterol (HDL-C) was higher in women than men (P < 0.05). In men and in women, total cholesterol (TC), low-density lipoprotein cholesterol (LDL-C), HDL-C, apolipoprotein A-I (apoA-I), apolipoprotein B (apoB), and LDL peak particle size were unaltered by exercise either during exertion or after 3 h of recovery. In women, but not in men, average plasma TG was significantly reduced below C at 3 h postexercise by approximately 15% in E45 and 25% in E65 (P < 0.05) with no significant difference between exercise intensities. In summary, plasma TG concentration rapidly declines following exercise in women, but not in men. These results demonstrate an important mechanism by which each individual exercise session may incrementally reduce the risk for cardiovascular disease (CVD) in women.

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The other day Skyler mentioned a book he was reading. He said:

Lessons from “The Blue Zones.” I think there’s some good information here, especially for those who wish to impart a black and white view into diet and exercise.

I was intrigued. I looked around and found the relevant website, and also ordered the book from Amazon.

The book tries to pull out some lessons about living a long healthy life by looking at the factors which some really lon lived communities around the world have in common:

Here at BlueZones.com, we’ve organized these behaviors into four main categories:

Move Naturally – Make your home, community and workplace present you with natural ways to move. Focus on activities you love, like gardening, walking and playing with your family.

Right Outlook – Know and be able to articulate your sense of purpose, and ensure your day is punctuated with periods of calm.

Eat Wisely – Instead of groping from fad diet to fad diets, use time-honored strategies for eating 20% less at meals. Avoid meat and processed food and drink a couple of glasses of wine daily.

Belong to the Right Tribe – Surround yourself with the right people, make the effort to connect or reconnect with your religion and put loved ones first.

It is worth digging around the site, there are some fascinating ideas in there.

It is an interesting book. What it brought home to me is the importance of thinking multifactorally.

We often tend to think in terms of a single factor - diet, exercise, stress, sunshine vitamin D or whatever. It is however simplistic to think about a single factor. We don’t live like that - we are not in carefully controlled experiments with one variable at a time changing - there are lots of things at play. We need to think more broadly. It is not X or Y….usually it is X & Y & Z & A & B etc…..

The idea of there being lots of factors to bring into the mix came up in my interview with Keith and was raised in a recent comment by jleeger on this blog:

I’m always curious as to the value-judgments (and reasons behind them) that we place on things.

“Paleo” or “EV” is no different.

Were humans “freer” in a “paleo” tribe? Is one technology “better” than another? Does “paleo” as a practice extend the lifespan beyond basic, “simple-living?”

I’m still unconvinced that all or any of these “methods” we find today - from Xfit to Z-Phase to Paleo/EV to HIIT - are in any way “single” answers unto themselves.

They reveal the results a person can expect on their own basis, but also, necessarily limit development in other areas.

For instance, none of those hobbies asks its participants to become a better singer, or to learn to sew/knit, or carve wood.

Similarly, none of them teaches people how to be better at business, or how to make a living.

Taken for what they are, they all have value. But in the end, all of these “methods” are just different lenses through which to view a larger reality.

Restricting yourself to any one of them is madness.

Keep thinking……

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Well some studies just make you go “eh?”

Exercise dependence and the drive for muscularity in male bodybuilders, power lifters, and fitness lifters.

Researchers have hypothesized differences in exercise dependence and drive for muscularity between bodybuilders and power lifters, while others have not found the predicted differences. This study assessed 146 weight lifters (bodybuilders, n=59; power lifters, n=47; fitness lifters, n=40) on the Exercise Dependence Scale, Bodybuilding Dependence Scale, and the Drive for Muscularity Scale. Results showed that bodybuilders and power lifters were significantly higher than fitness lifters on EDS Total, 7 EDS scales, and the 3 BDS scales. In contrast, power lifters were found to be significantly higher on DMS Total and DMS Behavior scales than bodybuilders. The regression results suggest that exercise dependence may be directly related to the drive for muscularity.

First of all it is surprising that there are three scales:

• Exercise Dependence;
• Bodybuilding Dependence; and
• Drive for Muscularity.

So the more muscular you want to be, the more addicted you are to exercise. No real surprise, but it does make you think about how much exercise is driven by body image…. It is like Keith Thomas said about body image, in the context of Americans, but I think it is generally true about Britain too:

American popular culture, more than any other, is obsessed with body shape and images on American websites are generally representations of the website owner’s ideal or of people in progress along a before and after sequence. One of the most popular search terms which brings people to my website is ‘ideal male body shape’, but they’ll be disappointed to find uninspiring but honest pictures of me there – plus a critical discussion of the recent obsession with male body shape.

I am all for looking good but surely there is more to it …… like health?

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So, it seems (for overweight women)

• Resistance exercise in combination with a ketogenic diet reduces body fat without significantly changing Lean body mass (LBM)
• Resistance exercise on a regular diet may increase LBM without significantly affecting fat mass.

So to lose fat and maintain muscle do weights on a low carb diet?

The full text is available:

Resistance training in overweight women on a ketogenic diet conserved lean body mass while reducing body fat

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