Resistance, Repetitions, and Results

Resistance, Repetitions, and Results

American College of Sports Medicine (ACSM) recommends various ranges for repetitions when strength training ranging from 3-15 reps. However, there is little evidence that shows a specific number of repetitions will provide the best results relative to muscular strength, hypertrophy, or endurance. The basic recommendation is to perform the number of repetitions that can “be performed at a moderate repetition duration.”

Several studies have since been done by Chestnut and Docherty, Bemben, Wilborn, and still others and have found that low repetition exercisers and moderate exercisers have similar increases in strength and cross-sectional area. These studies were performed on various groups including young untrained males (Chestnut and Docherty), sedentary women between 41 and 60 years old (Bemben), and trained males with a mean age of 21 (Behm et al).

What most of these studies found was that setting appropriate weight to where the subject reach fatigue was important regardless if the repetitions were between 4-20 in order to increase strength and hypertrophy. These studies support ACSM’s position mentioned in the first paragraph.

Westcott, Wayne L. Ph.D. American College of Sports Medicine’s Certified News, July-September, 2010. Vol. 20, Issue 3. pp. 10-11.

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Americans may be just LAZY!

A recent study published in Medicine & Science in Sports & Exercise determined that Americans don’t walk enough compared to other countries. The author of this study equipped 2,522 Americans aged 13 and older with accusplit pedometers.

The results of the research study reported that Americans scored lower than any other country. Americans subjects took an average of 5,117 steps per day. Australians averaged 9,695 steps, Swiss came in at 9,650 and the Japanese at 7,165.

Take home message – Numbers don’t lie and neither do the numbers that reflect the ever increasing cost of health care. If we could only learn to take responsibility for our health!

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Stretching prior to exercise hampers performance.

A recent study published in the Journal of Strength and Conditioning Research suggest that pre-exercise static stretching may hamper athletic performance.

Included in this study 10 male college athletes who participated in a 60 minute treadmill run on two occasions. Participants of the first run performed static stretches for 16 minutes prior to exercise. While participants of the second run simply sat quietly for 16 minutes. The athletes from each group instructed to run as long as possible. Researchers found that performance was significantly greater in the non- stretching athletes with significantly greater energy expenditure.

Why does stretching prior to exercise hinder performance? According to Jason Seigler PHd of University of Hull in England”when you stretch prior to exercise or you are not warmed up you stimulate the protective mechanism within the muscle. Depending on the intensity of the stretch you override the muscle spindles and inhibit afferent neural pathways to the brain.

A better suggestion from running coach/personal trainer is to perform a more dynamic stretch that also acts as a warm up. An example of this type of exercise is a walking lunge, high knee running, butt kicks,side shuffle, straight leg March, and leg swings.

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New Heart Rate Recommendations for women

Widely used recommendation for determining heart rate maximum in women is being questioned. According to researchers the formula 220-age =HRmax may produce numbers to high for female physical health. After studying how heart rate response to exercise stress testing was associated with age and death rates among 5,437 asymptomatic women over 16 years, scientists settled on a new calculation 206-(age x 0.88)=HRmax.

Most of the studies on exercise and heart rate response were done on men which the original formula was derived from. The new calculation may be more appropriate for women. This study was published in Circulation.

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http://nyti.ms/eLZKVr

GREAT ARTICLE

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What should I eat ?

Eat food, mostly plants!

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Food safety bill ‘not perfect’ but historic

Let’s face it:  If it is grown on a field, it will occasionally be tainted. If human hands are involved with processing food, it will occasionally be contaminated. No food safety legislation can change that.

“It’s not reasonable to assume we’re going to eliminate everything,” said Sandra Eskin, director of the Food Safety Campaign at Pew Charitable Trusts. “That is because of any number of things. Produce, for example, grows in dirt and is open to the elements.”

“You can have a few birds feeding on animal fecal material that has E. coli,” said Mansour Samadpour, president of IEH Laboratories, a company that tests salad greens for E. coli and other pathogens, in a recent interview with CNN.  “They land somewhere in the field, they then contaminate a small area.”

But that E. coli-tainted lettuce – or salmonella-laden peanut butter – may not be the biggest problem.  It is not the pathogens themselves (which have been here longer than humans) that are the issue, but a historic inability to stop them from migrating from the field to our dinner plates.

In the space between farm and table – at processing plants, where food is handled and sorted – is where many experts believe our best chance exists to catch foodborne pathogens.  But there has not been a coordinated system, nor any government oversight by the Food and Drug Administration, to make that happen.

“FDA not only has insufficient resources, but it also has some major gaps in its authority,” said Eskin.

An unwanted side effect of those gaps: 76 million illnesses and 5,000 deaths caused by foodborne illness in the U.S. each year.

Tuesday’s passage of S. 510, the FDA Food Safety Modernization Act aims to change that.  It gives the FDA more power to prevent outbreaks – a change that was hailed by food safety advocates.

“Everyone who eats will benefit from this historic legislation,” said Michael Jacobson, executive director of Center for Science in the Public Interest, in a statement.  “FDA will have new tools to help ensure that America’s food supply is safer, causing fewer illnesses and deaths.”

“This legislation is by no means perfect,” said noted food safety authors Michael Pollan and Eric Schlosser in The New York Times. ”But it promises to achieve several important food safety objectives, greatly benefiting consumers without harming small farmers or local food producers”

The FDA, responsible for overseeing 80 percent of the nation’s food supply, has historically cited understaffing and a lack of funding as a hindrance to proper inspection of food processors.

“Since 1972, inspections conducted by the FDA declined 81 percent. Since 2003, the number of FDA field staff dropped by 12 percent, and between 2003 and 2006 federal inspections dropped by 47 percent,” according to an analysis by the CSPI, an advocacy group dedicated to food safety. And a recent congressional study revealed that the agency inspects less than 1 percent of the U.S.  food supply, leaving the food industry to police itself.

“Setting up this system is a huge sea change,” said Eskin.  “This provides the Food and Drug administration the clear authority to prevent food safety problems rather than just react to them.”

Under the new law the FDA would, for the first time, have the authority to develop legally binding produce safety rules. The bill calls for inspections for high-risk food processors and grants FDA more power to stop distribution of potentially harmful products. The onus for food safety would now be on food suppliers who, under the bill will have to put together a plan identifying possible sources of contamination and ways to prevent them.

“We have a pretty big food supply chain here and with that the opportunity for problems increases,” said Eskin. “The key here is that more can be done to prevent problems. We haven’t been doing enough. The government hasn’t had clear authority to prevent problems. We believe this is a significant step forward.”

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Holiday survival e-tips!

We are now full swing ahead into another holiday season,  for many of us who are attempting to maintain a healthy lifestyle it can provoke  much apprehension. So through out the month of December I will attempt to provide my readers with cutting edge information that will help manage holiday stress and arrive safe and sound  on January 2.

DRINK WATER- This is very old advice but it is now backed up with some solid research. New clinical evidence shows that drinking water prior to eating can be an effective weightloss tool. Findings of this study, led by Brenda Davy, PhD,R.D. of Virgina Tech were presented at the 240 National Meeting of the American Chemistry society .

Davy and colleagues presented results of the first randomized controlled intervention trial demontrating that increased water intake is an effective weight loss stratagy. In this recent study, they found that over the coarse of 12 weeks dieters who drank  two cups of water before meals three times per day lost about five pounds more than dieters who did not. Davys says water may be effective because it fills up the stomach with a substance that has zero calories therefore less food is consumed. Also less sweetened beverages are consumed.

Take home message- Be creative, increased water intake on a daily basis can help prevent weight gain from sneaking up. Also when attending holiday parties hold a glass of water in your hand at all times, this will help prevent an over indulgence in food and alcohol. A easy ratio to keep in mind is- consume one glass of water for every alcoholic drink, this will help cut calories and prevent dehydration.

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Make exercise your daily commute

Making time for a workout seems to be a common issue among people in our high stress environment. The easiest way to solve this problem is to find a workout time that you will be able to stay consistent with. Keeping with our muliti-tasking mentality why not bike to and from work. It’s great for you and the environment.

A report recently published in the journal Environmental Health Perspectives supports this suggestion, encouraging people to bike to work despite growing concerns over exhaust inhalation and traffic accident risks. Researchers quantified the potential impact of all cause mortality of 500,000 dutch people if they used a bicycle to and from work. The investigators analyzed data on pollution inhalation and traffic accidents as well as health benefits from improved physical activity. They determined that despite the dangers of cycling in urban areas the health benefits where nine time greater than the hazards. Estimated health improvement included an increase in life span by 3-14 months compared to 0.8 -40 days lost due to pollution and traffic accidents.

Take home message- This study puts in perspective the benefits of consistent exercise compared to daily environmental hazards.

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HALLOWEEN CAN BE SCARY FOR DIETERS!

It’s that time of year again, Halloween, as far as I’m concerned this is the beginning of the holiday season. For many this can only mean that we are on a slippery slope to the dreaded holiday weight gain. I thought I would try to gather some tangible facts to think about as we enjoy trick or treating with our little one’s or just answering the door bell to the neighborhood goblins. Thanks to some of the leg work done by the guys at My Science Project, I was able to gain some incredibly interesting information on the king of all Halloween loot bags, the pillowcase – a popular choice among older trick-or-treaters.

Her are some scary facts!

Apparently, the pillowcase could stuff a whopping 47.5lbs or 1,690 pieces of assorted candy!
Those tiny, harmless looking pieces of candy and chocolate bars are actually not so innocent.  Take a look at some of the nutritional content of your favorite Halloween candies and chocolates:

Hershey Kisses:  50 calories, 6g Sugar per kiss
M&M plain: 34 calories, 5g Sugar
Twix, fun size: 80 calories, 8g sugar
Mars, fun size:  72 calories, 7g sugar
Snickers, Fun size:  80 calories, 10g sugar
Reeses Butter Cup, snack size:  100 calories, 12g sugar
Kit Kat, fun size:  100 calories, 9g sugar
Milky Bar, fun size:  75 calories, 12g sugar
Milk Duds, snack size: 54 calories, 9g sugar
Jr Mints, fun size: 50 calories, 12g sugar
Jolly Rancher, lollipop: 60 calories,16g sugar
Jolly Rancher, Hard Candy Sticks: 43 calories, 10g sugar
Wonka Nerds, small box: 50 calories, 12g sugar
Skittles, fun size: 80 calories, 18g sugar
Twizzlers, mini bars: 40 calories, 9g sugar

Keep in mind, most of the calories derived from these delicious little treats are from saturated fat and sugar.  On average, each of these treats is 5 calories per 1g of candy serving approximately.

At this rate our pillowcase of 47.5 pounds of candy surmounts to 110,000 calories!  To bring a little perspective to this number one pound of fat is equal to 3,500 calories. Indulge and you could be looking at a three to five pound weight gain even before the holiday season REALLY begins! Now that’s scary!

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