Trening & Kosthold; Verdt å lese uken av 14. juni 2010

Ukentlig spalte med interessante og nyttige saker jeg kommer over relatert til trening, kosthold/ernæring og helse generelt.

Sist oppdatert: 20/6 kl. 20:30

Ikke den beste øvelsen om du sliter med skulder impingement

Sannheten om skulder impingement:
Impingement i skulderen er noe mange sliter med, det kommer enkelt forklart av at det blir for trangt i skulderen, og sener osv. blir irriterte av å bli klemt på av skjelettet. Jeg sliter selv litt med det for øyeblikket, for meg kom det akutt etter et feilet sett med hantel frivendinger – jeg skulle aldri ha kjørt max i en slik øvelse, hvor det er veldig lett å skade seg 🙁
Slike skader kan ta lang tid på å helbrede seg, og i enkelte tilfeller krever det operasjon, men i min alder og med kun milde smerter skal det nok fikse seg selv, jeg får bare krysse fingrene for at det ikke tar for lang tid. Jeg holder meg for øyeblikket fullstendig unna normal styrketrening, i håp om at denne skaden i venstre skulder/arm, samt en skade i høyre håndledd, skal bli bra. Jeg bruker dog mye tid på rehabiliterende øvelser, samt styrketrening hovedsaklig i form av forskjellige typer push-ups, et-bein knebøy og ikke minst mye løping og annen kondisjonstrening. For å få fortgang i rehabilitering, eller hindre skader i førsteomgang, har Eric Cressey et par gode artikler her; ‘The Truth about Impingement, Part 1, Part 2‘, og ‘Clearing up the Rotator Cuff Controversy‘.

Søtpotet. Bilde av 'Llez' - Some Rights Reserved

90 % av kaloriinntaket fra søtpoteter?
En interessant post om ‘Papua New Guinea highlanders’, som ifølge boken ‘Western Diseases: Their Emergence and Prevention.‘ lever stort sett på søtpoteter, med over 90 % av kaloriinntaket sitt fra søtpoteten. Jeg synes 90 % høres urealistisk ut, men forskningen på folkets helse viser vertfall tydelig at søtpoteter er en matvare som fint kan bruker som en ‘staple’ (hovedmatvare) i et kosthold, selv om å få 90 % av kaloriene fra søtpoteter på ingen måte er å anbefale.

Nitrat; Beskyttende faktor i grønnsaker?
Nitrat har tidligere vært mistenkt for å være årsaken til at behandlet kjøtt sannsynligvis øker sjansen for magekreft, men nyere forskning tyder på at det ikke er riktig, og at nitrat faktisk kan være en av årsakene til de mange beskyttende egenskapende til bladrike grønnsaker.

Martin Berkhan, leangains.com – på spørsmål fra meg muskeltap under flere dagers sammenhengende faste:
“If you’re talking about a true fast, sans protein, I would expect significant muscle loss. Most of it would come between the 24-72 hr mark which is that critical stage when gluconeogensis is at its highest. After 72 hrs the protein losses would slow down due to ketosis and thryoid downregulation.

I’ve seen studies looking at nitrogen losses in situations like these, yes. Losses in between 24 hrs and 72 hrs range from 40% of weight lost as muscle (lean males) to 10-15% (very obese and obese).”

Surdeig brød - Foto: Chris R. Sims (Some Rights Reserved)

Hvordan tilberede kornprodukter?
Tradisjonelle metoder for å tilberede kornprodukter, som f. eks surdeig brød, øker kroppens opptak av viktige næringsstoffer samtidig som det minsker innholdet av giftige stoffer som alle kornvarer inneholder (det er derfor vi ikke kan/bør spise kornprodukter råe). Stephan Guyenet har en fin beskrivelse av noen populære, gammeldagse metoder på sin blogg.

Malcolm Gladwell - Foto: Ed Schipul (Some Rights Reserved)

‘The Pima Paradox’: Martin Berkhan refererer i sin seneste blogg til en artikkel fra Malcolm Gladwell publisert i 1998, artikkelen tar for seg potensielle årsaker til at ‘vi’ blir feitere og feitere, low carb og andre ‘fad diets’ mm. Artikkelen er lang, men meget interessant og godt skrevet – anbefales på det høyeste! Martin’s kommentarer i sin blogg anbefaler jeg også å ta en titt på, om du ikke gidder å lese hele Gladwell’s artikkel får du en generell idé av å lese Martin’s blogg.

Low-fat hysteriet fra 90-tallet
Myten om at fett er skadelig er på god vei ut nå, men på 80-90 tallet var den i full gir, og det er fortsatt mange, spesielt eldre, som tror på myten. I sin blogg har Martin Berkhan en liten artikkel om hvordan myten startet, hvordan det utviklet seg og hans egne tanker om det – som jeg er helt enig i.

Bredre, eller bare nytt?
En liten post fra Mike Robertson med en viktig påminnelse; Nytt er ikke alltid bedre!

Sit-ups & Crunches er ut!
Vår sittestillende hverdag fører ofte med seg en rekke problemer med tanke på dårlig holdning, spesielt skadelig er dette om du trener og dermed belaster kroppen tungt – da er det viktig med korrekt holdning. Sit-ups og crunches har vært brukt som standard mageøvelser i lang tid, og de fungerer, men de hjelper definitivt ikke mot den dårlige ‘runde’ formen mange har i ryggen idag, faktisk kan den forverre en dårlig holdning.  Sit-ups legger også veldig stor belastning på ryggen, som den kjente ryggeksperten Dr. Stuart McGill har vist i sine studier. En bedre måte å trene magen på er ved hjelp av stabiliserende core øvelser, det vil si øvelser hvor mage/core må jobbe hardt for å hindre bevegelse.

Nå har også en studie vist at slike stabiliserende øvelser er minst like gode som sit-ups på å forbedre sit-ups prestasjonen! Det må jeg si er ganske overraskende, og er nok en god grunn for å kutte ut sit-ups.
Kilde: Effects of sit-up training versus core stabilization exercises on sit-up performance.

Intervju med Jim Wendler:
Styrkeløfteren Jim Wendler har alltid litt morsomt på lager, f. eks;
TM: Hill sprinting is like your go-to exercise, isn’t it?

JW: I live by two mottos: One is, if in doubt, squat and run hills. So you walk into the gym and don’t know what to do? Then squat and run hills. Have a shitty day at work and want to break someone’s neck but aren’t sure who’s? Then squat and run hills.

The other motto is: Is what I’m doing awesome? If I ask myself that and the answer is no, then I don’t do it.

So with conditioning, when faced with something like jogging on the treadmill, ask yourself first: is this awesome? When you see someone in the gym on a treadmill, do you go, “My God, that is so awesome!” No, you go, look at that poor dumb bastard, he probably just had a triple bypass or something. But hill sprinting? To me, that’s awesome.

Of course, geeks like to bust my chops with questions like, “How do I even know if something is awesome or not?” My answer is, if you’re so freaking unsure that you have to ask someone else for his or her opinion then the answer is it’s probably not the least bit awesome.”

Veikroene slaktes for usunn barnemat
VG har en sak om hvordan vi stadig får flere sunne alternativer for de voksne, mens barna fortsatt holder seg til ting som pølser og pommes frites. Jeg vil si meg helt enig i Robert Eilertsen sin kommentar til dette.

Ikke dropp sjokoladen!
En god artikkel om sjokolade og slanking fra ernæringsfysiolog Line Kristin Johnson. Er du en sjokoladeelsker, som meg selv, kan denne være grei å ta en titt på.

0 Comments

  1. Konkluderte i dag med en fysiokompiss at impingement var mitt problem nå, sliter om dagen. Selv pushups er kjipt.. Skulle akkurat til å sette meg ned å google litt da jeg gikk inn på din side fra fitnessbloggen.no . Så dette var utrolig digg at du hadde bra stoff her. Bra blogg og…:)

  2. Takker for det 🙂

    Sjekk også ut det som står om skulderplager her; http://fredarn.com/blogg/2010/05/19/trening-verdt-aa-lese-uken-av-17-mai-2010/

    Ellers er det det en DVD jeg har hørt mye godt om som du kan se på, har ikke sett den selv enda, men de ligger på ‘to do’ listen;
    http://www.1shoppingcart.com/app/?Clk=3784283 (min affiliate lenke)

  3. Hey Fredrik!

    Den skulderen har jeg også. Hvordan går det? Er det nok å ta det rolig med benken? Klemmen.

  4. Skulderen går bedre, merker egentlig den irritasjonen mest som resultat av PC-sitting. Så fort VM er over (jeg er en seriøs gambler), tenkte jeg å ta en uke eller mer med total fri fra PC og TV.

    Høyre håndledd er dog det som plager meg mest.

  5. Pingback: Fredarn.com » Blog Archive » Trening & Kosthold; Verdt å lese – Beste fra 2010

  6. I used to be very happy to find this web-site.I needed to thanks to your time for this glorious read!! I definitely having fun with each little bit of it and I’ve you bookmarked to take a look at new stuff you weblog post.

  7. thanks you for admins, google page… escort hatti

  8. 16′ BACKYARD WATER SLIDE/DRY SLIDE. What a way to cool

  9. Perfectly pent written content, thank you for selective information. “Life is God’s novel. Let him write it.” by Isaac Bashevis Singer.

  10. Ewaluowanie płeć nadobna on o ile nie inaczej, w pewnej mierze przeważnie zakomunikować subtelnie.

  11. It’s like the author read my mind. I like your clear writing style. Thoughtful text, written on the basis of reliable information. Absorbing graphics. Tkanks and keep it up.

  12. Howdy! 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! Exceptional blog and fantastic design.

  13. you’re in point of fact a good webmaster. The website loading pace is incredible. It seems that you’re doing any unique trick. Furthermore, The contents are masterpiece. you have done a great activity in this topic!

  14. Great website. Plenty of helpful info here. I am sending it to some buddies ans additionally sharing in delicious. And of course, thanks to your effort!

  15. We? michael actually experiencing along with enjoying your style and also layout of one’s blog. This? s an incredibly easy to the sight making it much as pleasing that i can appear right here along with go to more regularly. Do you support the services associated with away a great artist to create the design? Excellent carry out!

  16. I enjoy, cause I found just what I used to be taking a look for. You’ve ended my four day lengthy hunt! God Bless you man. Have a nice day. Bye

  17. Ostatecznie. Prokuratura kwestia (w końcu nie po to ją pilnie prezes ze, ale nie w tym materia. Tak długo jak Antek nie poczuje, iż może mu zagrażać jakaś odpowiedzialność w ciągu co chwila dalej zaś opluwał raz za razem więcej ludzi, zaś obok tym bez skrupułów zadawał opłakiwanie i ból, inaczej zaś nie chcą posiadać zero wspólnego z tym całym cyrkiem. Dziwi mnie na odwrót z jakiej przyczyny ano ździebko naruszenie dóbr osobistych, ale może owo wręcz przeciwnie myśl czasu zaś pokup.

  18. Real nice design and good subject material , absolutely nothing else we need : D.

  19. Hello! I know this is somewhat off topic but I was wondering which blog platform are you using for this site? I’m getting fed up of WordPress because I’ve had problems with hackers and I’m looking at alternatives for another platform. I would be fantastic if you could point me in the direction of a good platform.

  20. I really enjoy studying on this site, it holds fantastic articles .

  21. Thanks for all your efforts that you have put in this. very interesting information. “Far from idleness being the root of all evil, it is rather the only true good.” by Kierkegaard.

  22. Online Dog Training – Expert Videos To Stop Dog Behavioral Problems!

  23. Your blog is astounding. Your posts are simply nice. You’re the best. A lot of people will be grateful for more posts.

  24. Wow, you appear to be incredibly knowledgable about this kind of topics..~’`:

  25. You have brought up a very good details , thankyou for the post. “Beginnings are apt to be shadowy and so it is the beginnings of the great mother life, the sea.” by Rachel Carson.

  26. Utterly pent content, Really enjoyed reading.

  27. hack a facebook password

    Cool blog! Is your theme custom made or did you download it from somewhere? A theme like yours with a few simple adjustements would really make my blog jump out. Please let me know where you got your design. Cheers

  28. food deliveries are quite convienient that is why me mostly order our lunch from several food delivery services right here in NY“

  29. Thanks for the post. I have continually noticed that a lot of people are desirous to lose weight simply because wish to appear slim and attractive. Nevertheless, they do not continually realize that there are more benefits for you to losing weight additionally. Doctors declare that over weight people are afflicted with a variety of illnesses that can be instantly attributed to their particular excess weight. The good thing is that people who definitely are overweight plus suffering from a variety of diseases can reduce the severity of their particular illnesses by simply losing weight. You’ll be able to see a gradual but marked improvement with health whenever even a minor amount of weight-loss is accomplished.

  30. Receiving a situation together with the Feed, could you enable me?

  31. The web is really useful for me and all people studying English. The quality of podcast is good and I hope there will be more useful and interesting lessons. Thanks!

  32. Great write-up, I am regular visitor of one’s website, maintain up the nice operate, and It’s going to be a regular visitor for a long time. “Time has a wonderful way of weeding out the trivial.” by Howard Aiken.

  33. I cherished as much as you’ll obtain carried out proper here. The comic strip is attractive, your authored subject matter stylish. however, you command get bought an impatience over that you would like be handing over the following. ill undoubtedly come more in the past again as exactly the similar nearly a lot frequently inside of case you protect this increase.

  34. Its great as your other articles : D, appreciate it for putting up. “History is a pact between the dead, the living, and the yet unborn.” by Edmund Burke.

  35. Great write-up, I’m normal visitor of one’s site, maintain up the nice operate, and It’s going to be a regular visitor for a long time. “Good nonsense is good sense in disguise.” by Josh Billings.

  36. I am constantly looking online for tips that can aid me. Thanks!

  37. I was just seeking this info for a while. After six hours of continuous Googleing, at last I got it in your website. I wonder what’s the lack of Google strategy that don’t rank this type of informative web sites in top of the list. Normally the top websites are full of garbage.

  38. Nicely… to become totally genuine, My companion and i had not been hoping to stumble upon this kind of information accidentally, as I did, because I not too long ago came across your website short article whilst I made use of to be the truth is running hunting throughout AOL, trying to find some factor incredibly close up however, not a similar… On the other hand at this time I will be over joyful for being right here and also I need to bring that the insight is really intriguing although somewhat bit controversial towards the recognized… I’d personally say it’s as a lot as discussion… but I’m frightened to lead to you to an opponent, ha, ha, ha… Even so, for those who like to dicuss at length more than it, you should response to my remark and also I will often sign up in order that I’ll be informed and are available back once again for a lot more… Your recent hopeful buddy

  39. they all are tired from white teeth thats why they put gold or silver teeth!!!!

  40. Hello my loved one particular! I want to say that this post is brilliant, terrific written and include almost all crucial infos. I¡¦d like to peer far more posts like this .

  41. I truly enjoy examining on this website , it holds great articles . “Wealth and children are the adornment of life.” by Koran.

  42. i would adore to use hydrogen fuel on my car, this fuel is actually nonpolluting but is not however really available”

  43. I like this post, enjoyed this one thankyou for putting up.

  44. you possess a superb website here! if you’d like to have invite posts in my little weblog?

  45. Just bookmarked your blog. Usually thinking about reading about this particular subject. Type regards.

  46. This piece of writing provides clear idea in support of the new users of blogging, that in fact how to do blogging and site-building.

  47. Hi! Would you mind if I share your blog with my myspace group?
    There’s a lot of folks that I think would really appreciate your content. Please let me know. Many thanks

  48. Of course, what a fantastic blog and enlightening posts, I will bookmark your site.Best Regards!

  49. So sorry you can miss the workshop!

  50. This is actually a excellent guide with well-scripted, engaging material which is 100 % of original and sensible views. Much of the informative material is in line with my way of contemplating.Alice from franchise

  51. Hi, Neat post. There is an issue along with your site in web explorer, would check this… IE still is the marketplace leader and a big component of folks will miss your fantastic writing because of this problem.

  52. Fantastic I can positively say that this book was insighting. If you need a 4th go-over message me.

  53. There are actually plenty of details like that to take into consideration. That could be a great point to bring up. I provide the thoughts above as general inspiration but clearly there are questions like the one you bring up where the most important thing might be working in sincere good faith. I don?t know if finest practices have emerged around things like that, but I am certain that your job is clearly identified as a fair game. Both boys and girls feel the impact of just a moment�s pleasure, for the rest of their lives.

  54. Good information, I’m really glad I found this blog it helped answer some questions I had!

  55. Youre so cool! I dont suppose Ive learn something like this before. So good to seek out any person with some unique ideas on this subject. realy thanks for beginning this up. this web site is one thing that’s wanted on the internet, somebody with slightly originality. helpful job for bringing one thing new to the web!

  56. Spot on with this write-up, I honestly think this amazing site needs a lot more attention. I’ll probably be back again to read through more, thanks for the information.

  57. Today, while I was at work, my cousin stole my apple ipad and tested to see if it can survive a 40 foot drop, just so she can be a youtube sensation. My apple ipad is now destroyed and she has 83 views. I know this is entirely off topic but I had to share it with someone!

  58. I am not sure where you are getting your info, but great topic. I needs to spend some time learning much more or understanding more. Thanks for magnificent information I was looking for this info for my mission.

  59. Well I really liked studying it. This tip procured by you is very practical for accurate planning.

  60. Do you have a spam issue on this site; I also am a blogger, and I was curious about your situation; many of us have created some nice procedures and we are looking to exchange strategies with other folks, be sure to shoot me an e-mail if interested.

  61. I am very very happy to read this. This may be the sort of guide that needs to be given and not the Random misinformation that is at the other sites. Appreciate your sharing this best doc.

  62. Greetings, I do think your blog might be having web browser compatibility problems. When I take a look at your site in Safari, it looks fine however when opening in IE, it’s got some overlapping issues. I simply wanted to provide you with a quick heads up! Apart from that, fantastic blog!

  63. Thanks a bunch for sharing this with all of us you actually understand what you’re speaking about! Bookmarked. Please additionally talk over with my website =). We can have a link exchange arrangement between us!

  64. I do accept as true with all of the ideas you have introduced to your post. They’re very convincing and will certainly work. Nonetheless, the posts are too quick for novices. May you please extend them a little from next time? Thank you for the post.

  65. Wohh exactly what I was looking for, appreciate it for posting.

  66. It’s actually a nice and useful piece of info. I’m glad that you shared this useful information with us. Please stay us informed like this. Thank you for sharing.

  67. An interesting discussion is value comment. I feel that it’s best to write extra on this matter, it may not be a taboo subject but usually persons are not sufficient to speak on such topics. To the next. Cheers

  68. Heya i’m for the first time here. I came across this board and I to find It really useful & it helped me out a lot. I hope to present one thing again and help others such as you aided me.

  69. magnificent post, very informative. I’m wondering why the opposite specialists of this sector do not notice this. You should continue your writing. I am sure, you’ve a huge readers’ base already!

  70. Really fantastic visual appeal on this site, I’d rate it 10 10.

  71. For anyone who is also undecided: snatch your best headsets, brain down to a good Greatest Coupe as well as get towards put him or her to a Microsoft zune then simply a music player and pay attention to the one that seems advisable to anyone, and even that will graphical user interface enables you to be smile significantly more. Then you will comprehend that is definitely good for you.

  72. Hey there, You have done a fantastic job. I will certainly digg it and in my view recommend to my friends. I am sure they will be benefited from this website.

  73. Just want to say your article is as astonishing. The clearness in your post is simply great and i could assume you’re an expert on this subject. Well with your permission let me to grab your RSS feed to keep up to date with forthcoming post. Thanks a million and please carry on the enjoyable work.

  74. Some truly interesting points which you have written.Assisted us a lot, precisely what I discovered myself searching for : D.

  75. Your weblog does not display properly on my iphone – you might wanna try and repair that

  76. It’s agonizing to telling you that through these political crises right here in my country which result political violence my father was assassin by rebels with his group of associate on their out going for a organization journey.

  77. Outstanding post, I believe blog owners should larn a lot from this site its very user friendly. So much good info on here :D.

  78. Having read this I thought it was extremely informative. I appreciate you finding the time and effort to put this article together. I once again find myself spending way too much time both reading and leaving comments. But so what, it was still worthwhile!

  79. i really like alternative treatments due to the fact it can be simple and does not have nasty side effects’

  80. i don’t like razors so i constantly use hair clippers to cut my hair;

  81. I got what you mean , saved to fav, quite nice world-wide-web web-site .

  82. allergic reaction: hives; difficulty breathing; swelling of one’s encounter, lips, tongue, or throat. Buy Zolpidem on line.

  83. Excellent write-up. I definitely appreciate this site. Keep writing!

  84. I do believe all the ideas you have presented to your post. They are really convincing and will definitely work. Nonetheless, the posts are very short for newbies. May just you please extend them a bit from subsequent time? Thank you for the post.

  85. Its like you read my mind! You appear to know so much about this, like you wrote the book in it or something. I think that you can do with a few pics to drive the message home a bit, but other than that, this is wonderful blog. An excellent read. I will definitely be back.

  86. I cling on to listening to the news lecture about getting free online grant applications so I have been looking around for the finest site to get one. Could you advise me please, where could i get some?

  87. An incredible book to win.

  88. I would like to thank you for the efforts you have put in writing this blog. I am hoping to see the same high-grade content by you in the future as well. In truth, your creative writing abilities has motivated me to get my own, personal website now

  89. Hi my loved one! I wish to say that this article is awesome, great written and include almost all vital infos. I would like to see extra posts like this .

  90. I would like to thank you for the efforts you have put in writing this site. I really hope to view the same high-grade blog posts from you later on as well. In truth, your creative writing abilities has inspired me to get my own blog now

  91. Wonderful work! That is the type of info that are meant to be shared across the web. Disgrace on Google for now not positioning this submit upper! Come on over and seek advice from my website . Thank you =)

  92. خانمش را چون یکی شی می‌پندارد. به نام دوستی و عشق، او را با توهمات خود زندانی کرده و قوانین ممنوعیت را برای همسر خود وضع می‌کند. مثلا…

  93. A powerful share, I simply given this onto a colleague who was doing somewhat evaluation on this. And he actually purchased me breakfast as a result of I discovered it for him.. smile. So let me reword that: Thnx for the deal with! However yeah Thnkx for spending the time to debate this, I really feel strongly about it and love studying extra on this topic. If potential, as you turn out to be experience, would you thoughts updating your weblog with extra particulars? It’s extremely useful for me. Huge thumb up for this weblog submit!

  94. Filled with lots of amazing photos,there’s a great exclusive ipad book that features subway graffiti. http://www.nytimes.com/interactive/2012/12/16/nyregion/subway-graffiti-henry-chalfant.html?_r=0

  95. Wow! This could be one particular of the most helpful blogs We have ever arrive across on this subject. Basically Magnificent. I am also a specialist in this topic so I can understand your effort.

  96. always looking for good reading.

  97. Good write-up, I am normal visitor of one¡¦s web site, maintain up the nice operate, and It is going to be a regular visitor for a long time.

  98. you are in point of fact a excellent webmaster. The site loading speed is incredible. It kind of feels that you are doing any distinctive trick. Furthermore, The contents are masterpiece. you’ve done a fantastic process on this topic!

  99. Thanks a million and please keep up the rewarding work.

  100. Well, the article is actually the sweetest on this precious topic. I concur with your conclusions and will eagerly look forward to your coming updates. Just saying thanks will not just be sufficient, for the phenomenal lucidity in your writing. I will immediately grab your rss feed to stay privy of any updates. Pleasant work and much success in your business dealings is the best place to find weight loss news.