While this article only focuses on the core as 'abdominal muscles' it is headed in the right direction. Thought I would post a positive article after the previous article posted in Time magazine!
Check it out:
New York Times Articles
For further information and a deeper look at the core:
Core Performance
Wednesday, August 12, 2009
Monday, August 10, 2009
What Articles in Non-Peer-Reviewed Journals are doing to Health?
First of all, there are so many exercise myths out there that aren't true. One day when I get the time I will address many of them. Many of these myths are displayed as facts in women and men's so-called health magazines. For example doing a million and one sit-ups to create a flat "toned" belly doesn't work. You can't get a flat belly if you are eating rubbish and excessive calories no matter how many sit ups you are doing.
What sparked this post was an email I received from the American College of Sports Medicine today. Please read the following:
Dear ACSM members and certified professionals,
Last Friday, an article appeared in Time magazine making statements that we believe run counter to fact and the public interest. The article claimed that exercise, contrary to the research with which we’re all familiar, is not an effective health tool, particularly as it pertains to weight loss. (To read article click here.)
While an ACSM member and expert was consulted for the story, he agrees that his research and opinions were selectively reported. Among its numerous claims, the story would have us believe that:
*
Losing weight matters more than being aerobically fit in preventing heart disease
*
One can’t lose weight from exercise because exercise makes you hungrier – and willpower can’t conquer the hunger enough to make good food choices
*
Exercising 60 to 90 minutes most days of the week in order to lose weight (a recommendation from an ACSM Position Stand) is unrealistic
*
Leisure-time physical activity – just moving around more during the day – is more effective for weight loss than dedicated exercise
*
Vigorous exercise depletes energy resources so much that it leads to overeating – i.e., weight gain
Your assistance is needed in getting the right health message out to the public. These suggested talking points will help you dispel myths and confirm the value of exercise to your patients, clients and colleagues.
Also, we encourage you to adapt this letter to the editor and submit it to your local news outlets, helping readers and viewers get the best evidence-based facts and information.
Thank you for your involvement as we continue to increase awareness of the true benefits and advantages of a regular physical activity program.
Sincerely,
The American College of Sports Medicine
This is disgraceful. If you have read previous posts, there are peer-reviewed published articles that state numerous times the "truth" about exercise. Yes it is ongoing research, but this magazine in-particular does not have credible resources. We are in the middle of the largest obesity problem in history. Check this site out:
Obesity Trends in the US
TO DOWNLOAD WITH SLIDE SHOW
What is one thing that has changed . . we are more sedentary people. Another thing that has changed is we are over-consumers of food and the quality of food has decreased. Get out there and get moving. Stop believing exercise "health" magazines, talk to your doctor, grab a credible personal trainer, anything to find out the truth. . .Just get moving, watch what you eat, when you eat and you will lose weight. It's not rocket science . . .calories consumed vs calories expended. Please forward this information to all family and friends. Let's squash the myths before this becomes an issue!
What sparked this post was an email I received from the American College of Sports Medicine today. Please read the following:
Dear ACSM members and certified professionals,
Last Friday, an article appeared in Time magazine making statements that we believe run counter to fact and the public interest. The article claimed that exercise, contrary to the research with which we’re all familiar, is not an effective health tool, particularly as it pertains to weight loss. (To read article click here.)
While an ACSM member and expert was consulted for the story, he agrees that his research and opinions were selectively reported. Among its numerous claims, the story would have us believe that:
*
Losing weight matters more than being aerobically fit in preventing heart disease
*
One can’t lose weight from exercise because exercise makes you hungrier – and willpower can’t conquer the hunger enough to make good food choices
*
Exercising 60 to 90 minutes most days of the week in order to lose weight (a recommendation from an ACSM Position Stand) is unrealistic
*
Leisure-time physical activity – just moving around more during the day – is more effective for weight loss than dedicated exercise
*
Vigorous exercise depletes energy resources so much that it leads to overeating – i.e., weight gain
Your assistance is needed in getting the right health message out to the public. These suggested talking points will help you dispel myths and confirm the value of exercise to your patients, clients and colleagues.
Also, we encourage you to adapt this letter to the editor and submit it to your local news outlets, helping readers and viewers get the best evidence-based facts and information.
Thank you for your involvement as we continue to increase awareness of the true benefits and advantages of a regular physical activity program.
Sincerely,
The American College of Sports Medicine
This is disgraceful. If you have read previous posts, there are peer-reviewed published articles that state numerous times the "truth" about exercise. Yes it is ongoing research, but this magazine in-particular does not have credible resources. We are in the middle of the largest obesity problem in history. Check this site out:
Obesity Trends in the US
TO DOWNLOAD WITH SLIDE SHOW
What is one thing that has changed . . we are more sedentary people. Another thing that has changed is we are over-consumers of food and the quality of food has decreased. Get out there and get moving. Stop believing exercise "health" magazines, talk to your doctor, grab a credible personal trainer, anything to find out the truth. . .Just get moving, watch what you eat, when you eat and you will lose weight. It's not rocket science . . .calories consumed vs calories expended. Please forward this information to all family and friends. Let's squash the myths before this becomes an issue!
Wednesday, May 6, 2009
What Do You Do After Your Workout?
Many people will say they plop on the couch and wait for the sweat to stop pouring down, maybe drink some water or have a snack. Others run home, hop in the shower and head off to work. Did you know there is more you should be doing after your workout to maximize the benefits?
What you do after your workout is just as important as what you are doing during your workout. In order to optimize recovery, maximize muscle building and decrease soreness there are 4 main recovery techniques: Nutrition, Foam Rolling, Water Therapy and SLEEP.
Nutrition
When?:
30 minutes - 2 hours post workout
What?
Carbohydrate:
0.8 to 1.5 grams per kilogram of body weight (approx 0.4 to 0.8 grams per pound)
AND
Protein:
0.4 grams per kilogram of body weight (approx 0.2 grams per pound)
Example: Body Weight: 145 pounds/2.2 = 66 kgs
Carbohydrates: 66 kgs * 0.8 = 52.8 or 53 grams of Carbohydrates
Protein: 66 kgs * 0.4 = 26.4 or 26 grams of Protein
If you are watching your calorie intake multiply both the carbohydrate and protein by 4 to get the number of calories. 53 * 4 = 212 + (26 * 4) = 104 = TOTAL 316 calories)
Sample Supplements:
Greek Yogurt, Milk, Protein Powder (EAS, Muscle Milk, etc)
Most of your protein powders can be found at a local vitamin store or even at Target! Look for WHEY protein and no high fructose corn syrup.
Why?:
It is important to get the right nutrition after each workout in order for your body to repair the muscle and refuel your body both maximizing recovery. Your muscles store carbohydrates which is your quickest and basic form of energy. The building block of your muscles is protein. So get your protein and carbohydrates in after workout to help support your body and get the most out of your workout!
Muscle Massage
When?:
Right after you are finished exercising, hop on the foam roller or visit a massage therapist. If you're lucky, maybe you can persuade your significant-other to help your workout recovery!
What?:
If you don't have access to a massage therapist, there are tools out there to accomplish a full body massage without a therapist. The most common is a foam roller. They can be purchased at any sporting goods store or visit www.athleticadvantagept.com and click on the link for Perform Better. At the Perform Better website there is a list of exercises which you can access by clicking HERE. If you find a spot that is uncomfortable to roll, focus more on that spot in order for the muscle to relax. You can perform movements as long as you want or your muscles can tolerate!
Why?:
Foam rolling (massage) is another form of stretching the muscles enabling them to lengthen. Massage also helps to increase blood flow to the muscle. The more blood that flows to your muscle, the more nutrients can be carried to the muscle to help it repair and recover from your workout.
Water Therapy
When?:
Immediately after your workout while your having your nutritional shake!
What?:
If you have access to a cold pool, take a few laps around after your workout. If you don't have access to a cold pool, make one using your tub. Fill your tub with cold water and hop in! I know I can't stand cold water, so the other alternative is the shower. Cycle hot and cold water, trying to stay in the cold water longer.
Why?:
Why endure the madness of cold showers and baths? The cold water causes the blood to surge to your internal organs as a protective mechanism. This pushes blood into the muscles. Hot water bring the blood to the surface of your skin, bring the blood out of your muscles. In essences you are causing a flushing technique which will help flush out muscle waste from your workout and bring nutrients to your muscles. So hop in and be ready to freeze your bum off!
SLEEP
EVERY NIGHT for at least 6-8 hours. Many studies show that with a decrease in sleep it increase the potential for many diseases and obesity. Your body can't function properly without the right amount of sleep. I know many of us are busy and it's hard to get the proper amount of sleep. Do you have a lunch break at work? Supplement your lack of sleep the night before with a 20 minute power nap. If you can get 3 of them in, then you've made up for 1 lost hour of sleep the night before. Napping for 20 minutes will be difficult at first, but the more your practice the better you get! Another added bonus is that it will decrease your stress levels and increase your focus. So grab a pillow and blankie and get a nap in.
Resources: (1) Workout Nutrition CorePerformance.com (2) Q & A: Is a hot or a cold shower better after a workout? (2) Jeffreys, I. A Multidimensional Approach to Enhancing Recovery. National Strength and Conditioning Journal. Volume 27,Number 5,pages 78–85. (3)Bishop, J. Recovery from Training: A Brief Review. The Journal of Strength and Conditioning Research. VOLUME 22, NUMBER 3, MAY 2008 (4)Chiu, L. Post-Training Massage: A Review for Strength and Power Athletes. The Journal of Strength and Conditioning Research. Volume 23, Number 4, pages 65–69
What you do after your workout is just as important as what you are doing during your workout. In order to optimize recovery, maximize muscle building and decrease soreness there are 4 main recovery techniques: Nutrition, Foam Rolling, Water Therapy and SLEEP.
When?:
30 minutes - 2 hours post workout
What?
Carbohydrate:
0.8 to 1.5 grams per kilogram of body weight (approx 0.4 to 0.8 grams per pound)
AND
Protein:
0.4 grams per kilogram of body weight (approx 0.2 grams per pound)
Example: Body Weight: 145 pounds/2.2 = 66 kgs
Carbohydrates: 66 kgs * 0.8 = 52.8 or 53 grams of Carbohydrates
Protein: 66 kgs * 0.4 = 26.4 or 26 grams of Protein
If you are watching your calorie intake multiply both the carbohydrate and protein by 4 to get the number of calories. 53 * 4 = 212 + (26 * 4) = 104 = TOTAL 316 calories)
Sample Supplements:
Greek Yogurt, Milk, Protein Powder (EAS, Muscle Milk, etc)
Most of your protein powders can be found at a local vitamin store or even at Target! Look for WHEY protein and no high fructose corn syrup.
Why?:
It is important to get the right nutrition after each workout in order for your body to repair the muscle and refuel your body both maximizing recovery. Your muscles store carbohydrates which is your quickest and basic form of energy. The building block of your muscles is protein. So get your protein and carbohydrates in after workout to help support your body and get the most out of your workout!
Muscle Massage
When?:
Right after you are finished exercising, hop on the foam roller or visit a massage therapist. If you're lucky, maybe you can persuade your significant-other to help your workout recovery!
What?:
If you don't have access to a massage therapist, there are tools out there to accomplish a full body massage without a therapist. The most common is a foam roller. They can be purchased at any sporting goods store or visit www.athleticadvantagept.com and click on the link for Perform Better. At the Perform Better website there is a list of exercises which you can access by clicking HERE. If you find a spot that is uncomfortable to roll, focus more on that spot in order for the muscle to relax. You can perform movements as long as you want or your muscles can tolerate!
Why?:
Foam rolling (massage) is another form of stretching the muscles enabling them to lengthen. Massage also helps to increase blood flow to the muscle. The more blood that flows to your muscle, the more nutrients can be carried to the muscle to help it repair and recover from your workout.
Water Therapy
When?:
Immediately after your workout while your having your nutritional shake!
What?:
If you have access to a cold pool, take a few laps around after your workout. If you don't have access to a cold pool, make one using your tub. Fill your tub with cold water and hop in! I know I can't stand cold water, so the other alternative is the shower. Cycle hot and cold water, trying to stay in the cold water longer.
Why?:
Why endure the madness of cold showers and baths? The cold water causes the blood to surge to your internal organs as a protective mechanism. This pushes blood into the muscles. Hot water bring the blood to the surface of your skin, bring the blood out of your muscles. In essences you are causing a flushing technique which will help flush out muscle waste from your workout and bring nutrients to your muscles. So hop in and be ready to freeze your bum off!
SLEEP
EVERY NIGHT for at least 6-8 hours. Many studies show that with a decrease in sleep it increase the potential for many diseases and obesity. Your body can't function properly without the right amount of sleep. I know many of us are busy and it's hard to get the proper amount of sleep. Do you have a lunch break at work? Supplement your lack of sleep the night before with a 20 minute power nap. If you can get 3 of them in, then you've made up for 1 lost hour of sleep the night before. Napping for 20 minutes will be difficult at first, but the more your practice the better you get! Another added bonus is that it will decrease your stress levels and increase your focus. So grab a pillow and blankie and get a nap in.
Resources: (1) Workout Nutrition CorePerformance.com (2) Q & A: Is a hot or a cold shower better after a workout? (2) Jeffreys, I. A Multidimensional Approach to Enhancing Recovery. National Strength and Conditioning Journal. Volume 27,Number 5,pages 78–85. (3)Bishop, J. Recovery from Training: A Brief Review. The Journal of Strength and Conditioning Research. VOLUME 22, NUMBER 3, MAY 2008 (4)Chiu, L. Post-Training Massage: A Review for Strength and Power Athletes. The Journal of Strength and Conditioning Research. Volume 23, Number 4, pages 65–69
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