Ukentlig spalte med interessante og nyttige saker jeg kommer over relatert til trening, kosthold/ernæring og helse generelt.
Sist oppdatert: 28/5 2010 kl. 1620
Koffein – konklusjoner: «International society of sports nutrition position stand: caffeine and performance»
En interessant, men ikke overraskende oppsummering om koffein; Koffein har prestasjonsfremmende effekter, og man risikerer ikke negative effekter på prestasjonen som resultat av vanndrivende/diuretic effekter fra moderate doser koffein.
Les også: Bakepulver er prestasjonsfremmende!
Slik tøyer du for økt prestasjonsevne: En flott artikkel fra Eirik Sandvik om tøying. Anbefales absolutt å lese om du er usikker på tøying! Kort oppsummering; Både statisk og dynamisk tøying kan ha en plass i programmet ditt, og begge deler har sine fordeler.
Personlig består mitt oppvarmingsprogram først av
1) 10 min egenmasasje med foam roller og tennisball.
2) 5 min ‘Vanlig’ oppvarming iform av 20 reps kroppsvekt knebøy, 10 reps push-ups i redcord, 4 reps scapular push-ups, 10 reps liggende omvendt roing med Redcord, 3 reps Pull-Ups og rundt 5 reps av noen enkle skulderoppvarmingsøvelser (Se ‘Skulderplager’ i artikkelen ‘Trening & Kosthold; Verdt å lese uken av 17. mai 2010‘)
3) 5 min Dynamisk oppvarming med dvs. dynamiske tøyeøvelser
Videre kjører jeg statisk tøying 1 gang i uka – men nå har ikke jeg noen problemer med lite fleksibilitet, hadde jeg hatt det ville jeg kjørt statisk tøying oftere.
Se mer i artikkelen ‘Mitt Treningsprogram; mai 2010‘
Løping og jogging for overvektige; En god artikkel fra Madeleine Wessman om løping. Jeg vil legge til at en av grunnene til at rask løping faktisk gir mindre belastning på leddene enn rolig jogging sannsynligvis er at man ved å løpe raskt naturlig vil lande mer på forfoten, noe som naturlig demper hvert ‘støt’ med bakken og fører til langt mindre belastning.
Fastet trening best?
Kondisjonstrening i fastet tilstand gir bedre økninger i VO2MAX og økt lagring av glykogen enn trening i matet tilstand!
Denne artikkelen fra Martin Berkhan finner jeg meget interessant, det er noe av det beste jeg har lest på lenge. Denne forskningen viser enkelt forklart at ekstra ‘stress’ for kroppen i form av fastet trening kan føre til bedre forbedringer/adaptasjoner til treningen, samt langt (54,7 %) høyere glykogen nivåer (lagret sukker/energi i kroppen). Lignende er sett i en nylig studie på resultatene av supplementering med antioksidanter etter trening, som viser at antioksidanter etter trening faktisk har en negativ effekt, selv om antioksidanter normalt hjelper kroppen med å bekjempe frie radikaler (Pubmed).
Om kondisjon er hovedmålet, viser denne studien ganske tydelig at kondisjonstrening i fastet tilstand, og konkurranse i matet tilstand – med høyere glykogen nivåer enn hva man ville hatt om man også trente i matet tilstand – kan være det beste valget!
Så hva med styrketrening? Fordelene med fastet trening er ikke like klare der, men økt lagring av glykogen kan absolutt være fordelaktig, ikke minst når det kommer til utseende, spesifikt for kroppsbyggere/bodybuilders – da økt lagring av glykogen i musklene vil gi musklene et tydelig større utseende. Det må dog nevnes at trening i fastet tilstand kan øke mengden av aminosyrer (proteiner/muskler) som blir oksidert/forbrent som energi (de novo gluconeogenesis). Basert på denne studien, vil jeg dog tro at trening i nesten fastet tilstand kan være optimalt for styrke og muskelbygging; Ikke spis noe i 8+ timer før trening, men innta så raskt fordøyelige aminosyrer, f. eks i form av isolert myseprotein/isolated whey protein, i forbindelse med treningen.
Les Martin Berkhans analyse av studien på leangains.com.
Se selve studien hos Pubmed.
Ubehandlet Rødt Kjøtt er ikke helseskadelig!
En ny studie/analyse fra Harvard School of Public Health bringer oss steget nærmere å få bekreftet en gang for alle at rødt kjøtt ikke er farlig, slik mange hevder. Denne analysen konkluderer med at det er det behandlede røde kjøttet – tenk pølser, bacon osv. – og ikke ubehandlet rødt kjøtt, som f. eks. en god ytrefilét av storfé – som er helseskadelig, og øker sjansen for hjerte- og karsykdommer.
Hei hei. Flott og lærerik blogg 🙂
Jeg ser du har kommentert hos meg angående Periodisk Faste og Martin Berkhan. Det har seg sånn at jeg tidligere har sammarbeidet med Martin, så jeg spiser etter PF-prinsippet. Stor trives!
Driver du med det samme? 🙂
Takk for det.
Morsomt å høre, da var det et bra tips da 😛
Jeg har ikke samarbeidet med Martin, men leser bloggen hans og følger for øyeblikket prinsippene hans, og stortrives med det jeg også!
Har du forøvrig noen anelse hva han nå tar for en standard oppfølging på kosthold over et par uker? Jeg ønsker nemlig å arbeide som kostholdsveileder selv etterhvert, og det kunne vært god erfaring å se ‘hands-on’, hvordan en dyktig fyr som Martin arbeider.
Btw; Jeg har lagt til en lenke til din side her, hadde vært kjempeflott om du kunne lenke tilbake til meg også 🙂
elsker slike artikler! Lærer alltid noe nytt, hvertfall nesten alltid 🙂
Flott å høre 😀
Pingback: Fredarn.com » Blog Archive » Trening & Kosthold; Verdt å lese – Beste fra 2010
niewiasta jego osoba apartament
Hi there, I found your website via Google even as looking for a comparable matter, your web site got here up, it seems good. I’ve bookmarked it in my google bookmarks.
I have learned some new items from your web page about desktops. Another thing I have always thought is that computers have become an item that each household must have for many reasons. They offer convenient ways to organize the home, pay bills, search for information, study, focus on music and also watch television shows. An innovative method to complete all of these tasks is with a notebook computer. These pc’s are portable ones, small, effective and convenient.
All of these skirts will certainly exhibit your woman and also charming edge.
I have the impression that the author is reading my mind. I like your clear writing style. Thoughtful text, written on the basis of honest information. Interesting graphics. Congratulation and keep it up.
Great, thank you with regard to sharing this particular article.
Your weblog is incredible dude. i like to pay a visit to it daily. extremely great layout and content ,
Hi there would you mind letting me know which hosting company you’re working with? I’ve loaded your blog in 3 completely different web browsers and I must say this blog loads a lot faster then most. Can you recommend a good internet hosting provider at a reasonable price? Many thanks, I appreciate it!
I do enjoy the way you have framed this specific concern plus it does present us a lot of fodder for consideration. Nevertheless, because of what I have witnessed, I really wish as the actual feed-back pile on that folks stay on point and don’t get started upon a tirade associated with the news of the day. All the same, thank you for this superb point and while I do not agree with it in totality, I respect your perspective.
Thiswebsite was recommended me by my younger friend. I”m impressed. Magnificent post for everyone who needs to find a honest information.
Thanks for the helpful post. It is also my belief that mesothelioma cancer has an very long latency interval, which means that signs of the disease may not emerge until eventually 30 to 50 years after the primary exposure to mesothelioma. Pleural mesothelioma, which is the most common type and has an effect on the area throughout the lungs, will cause shortness of breath, torso pains, plus a persistent cough, which may bring on coughing up our blood.
Hello! Someone in my Facebook group shared this website with us so I came to take a look. I’m definitely enjoying the information. I’m bookmarking and will be tweeting this to my followers! Great blog and brilliant design and style.
Ostatecznie. Prokuratura rzecz (w końcu nie po owo ją pilnie naczelny ze, jednakowoż nie w tym idea. Dopóki Antek nie poczuje, iż przypadkiem mu grozić jakaś obciążenia za co chwila potem a opluwał coraz to więcej ludzi, zaś w sąsiedztwie tym bez skrupułów zadawał opłakiwanie i cierpienie, czyli tudzież nie chcą dysponować guzik wspólnego z tym całym cyrkiem. Dziwi mnie na odwrót czemu naprawdę niewiele wykroczenie dóbr osobistych, toż może to lecz idea czasu i zainteresowanie.
I know this if off topic but I’m looking into starting my own blog and was wondering what all is required to get setup? I’m assuming having a blog like yours would cost a pretty penny? I’m not very web savvy so I’m not 100% positive. Any suggestions or advice would be greatly appreciated. Appreciate it
Hi would you mind sharing which blog platform you’re using? I’m looking to start my own blog in the near future but I’m having a hard time choosing between BlogEngine/Wordpress/B2evolution and Drupal. The reason I ask is because your design seems different then most blogs and I’m looking for something completely unique. P.S My apologies for getting off-topic but I had to ask!
Hey there would you mind sharing which blog platform you’re working with? I’m planning to start my own blog soon but I’m having a tough time making a decision between BlogEngine/Wordpress/B2evolution and Drupal. The reason I ask is because your layout seems different then most blogs and I’m looking for something unique. P.S Sorry for being off-topic but I had to ask!
But wanna comment that you have a very nice internet site , I like the pattern it actually stands out.
Have you ever considered creating an e-book or guest authoring on other websites? I have a blog based on the same topics you discuss and would really like to have you share some stories/information. I know my readers would appreciate your work. If you’re even remotely interested, feel free to send me an e-mail.
Click Here To Visit The Online Dog Trainer Now!
I went over this website and I conceive you have a lot of superb information, saved to fav (:.
Keep up the fantastic work, I read few posts on this site and I conceive that your web blog is rattling interesting and has got circles of wonderful information.
Unquestionably imagine that which you stated. Your favorite reason appeared to be at the internet the easiest factor to take into accout of. I say to you, I certainly get annoyed whilst folks consider worries that they just do not know about. You managed to hit the nail upon the highest and also defined out the entire thing without having side-effects , folks could take a signal. Will likely be again to get more. Thanks!
I know this if off topic but I’m looking into starting my own blog and was curious what all is required to get setup? I’m assuming having a blog like yours would cost a pretty penny? I’m not very web savvy so I’m not 100% certain. Any suggestions or advice would be greatly appreciated. Appreciate it
It is generally so great as well as packed with amusement for me and my office acquaintances to stop by your website in the quite least thrice weekly to read by means of the newest guidance you have got.
Hello, i feel that i saw you visited my web site thus i came to “return the prefer”.I am attempting to find issues to improve my site!I suppose its good enough to use some of your ideas!!
Wow I identified this spot on Yahoo poking about for a thing else entirely, and now I’m going to must go back and go every one of the old material. So considerably for free time nowadays, but this was a spectacular uncover.
It is in fact a cool and useful piece of data. I’m satisfied that you just just shared this helpful information and facts with us. Please maintain us informed like this. Thank you for sharing.
I your writing style genuinely loving this world wide web website .
Hey, you used to write wonderful, but the last few posts have been kinda boring?I miss your tremendous writings. Past few posts are just a little bit out of track! come on!
You need to take part in a contest for one of the highest quality sites online. I will highly recommend this blog!
I¡¦ll right away clutch your rss as I can not in finding your email subscription hyperlink or newsletter service. Do you’ve any? Please allow me know in order that I may subscribe. Thanks.
Thank you for having a nice blog.
Whats up! I just would like to give a huge thumbs up for the nice data you’ve got right here on this post. I will likely be coming again to your blog for extra soon.
This is a very good tip especially to those new to the blogosphere. Brief but very precise information… Thank you for sharing this one. A must read article!
Can I simply just say what a comfort to discover someone who genuinely understands what they’re discussing on the web. You definitely realize how to bring an issue to light and make it important. More and more people should check this out and understand this side of the story. I can’t believe you’re not more popular because you definitely have the gift.
I�m impressed, I must say. Actually rarely do I encounter a weblog that�s each educative and entertaining, and let me tell you, you have hit the nail on the head. Your idea is excellent; the issue is one thing that not sufficient people are talking intelligently about. I’m very glad that I stumbled throughout this in my seek for one thing relating to this.
I have realized that online education is getting well-known because attaining your college degree online has developed into a popular solution for many people. A large number of people have certainly not had an opportunity to attend an established college or university yet seek the increased earning possibilities and career advancement that a Bachelor Degree grants. Still other people might have a degree in one course but would choose to pursue anything they now develop an interest in.
I believe this website contains some very excellent information for everyone. «Variety is the soul of pleasure.» by Aphra Behn.
Hmm it seems like your blog ate my first comment (it was extremely long) so I guess I’ll just sum it up what I submitted and say, I’m thoroughly enjoying your blog. I as well am an aspiring blog writer but I’m still new to the whole thing. Do you have any tips for newbie blog writers? I’d really appreciate it.
Probable to expense cheap tiffany jewelry quite with ease, also there will be without doubt other certain as soon as discover cheap tiffany jewelry. tiffany jewelry for cheap can be exact same as several sects linked gem tiffany jewelry in addition to the shows off through people. This fine,tiffany jewellery for cheap, exercises are cheap tiffany jewelry. This valuable cheap tiffany jewellery is totally unquestionably nothing new, coach anyone how to next to for hundreds of years even so high quality considerations Tiffany does really well because of the unwind.
I was recommended this web site by means of my cousin. I am not positive whether or not this publish is written by means of him as nobody else recognise such exact approximately my difficulty. You are amazing! Thanks!
A documented source: graffiti
It’s really a nice and helpful piece of info. I am glad that you shared this useful info with us. Please keep us up to date like this. Thanks for sharing.
how can l best way to make money online
I would like to help you save all my site posts on wordpress ?
Deciding on ebony prom dress as reported by the most current style is most beneficial. Currently excessive slit and occasional mortgage loans low cost neck line ,cheap formal prom dresses,during prom dresses is definitely high on designer; for that reason marketing and advertising to stick to one. You will have the picture in fashionista thus making you look fashionable.
Good article. I am experiencing a few of these issues as well..
Were required to compose this small amount of word purely to thank you considerably again using a fantastic thoughts you’ve shown here. Due to certainly remarkably open-handed of an individual one to provide openly all other individuals will present offered as a e-book to be able to some cash for themselves, primarily just as you could have tried it those that decided.
I conceive this website has got some rattling great info for everyone. «I have learned to use the word ‘impossible’ with the greatest caution.» by Wernher von Braun.
I have always disliked the idea because on the expenses. «The eye of a human getting is really a microscope, which makes the planet seem bigger than it actually is.» by Kahlil Gibran.
Perhaps your house crowd will be the lift this team needs to get by in such close contests.
It is basically up to you, and whether or not you can learn to control your emotions and inner conflicts before you run out of money.
This protests became continue through the complaints
of poor schools, public service, hospitals as a result of
lavish spending at the world cup.
Can I simply say what a relief to uncover somebody that genuinely knows what they’re talking about on the net. You definitely know how to bring a problem to light and make it important. More and more people ought to read this and understand this side of your story. It’s surprising you aren’t more popular because you surely possess the gift.
hi!,I like your writing very much! percentage we communicate extra about your article on AOL? I need an expert in this space to solve my problem. Maybe that’s you! Having a look ahead to look you.
Tips on how to get a hold of unique blog posts on Blog writer with key phrase or browse?