Trening & Kosthold; Verdt å lese! (Utgave 15)

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

Utgave 15 – I denne utgaven:
– Søvnmangel øker muskeltap under en kaloriredusert diett (slanking)
(Av Stephan Guyenet).
– For mye sitting kan være skadelig for din helse (Av James Krieger).
– Aktivitet utenom trening er omvendt korrelert med hvor mye du legger på deg igjen, etter en slankediett  (Av James Krieger).
– Knebøy – bred eller smal fotstilling? (Av Eirik Sandvik).
– Spinal Stupidity? (Av Mike Robertson).

"Den som ikke har nattero, han har ikke dagen god"

Søvnmangel øker muskeltap under en kaloriredusert diett (slanking): Dette finner jeg meget, meget interessant! Vi vet alle at søvn er viktig, men at det skal ha en slik ekstrem effekt på komposisjonen av hvor vekttapet kommer fra under en slankediett, er for meg veldig overraskende. Den omtalte studien finner du her; Insufficient Sleep Undermines Dietary Efforts to Reduce Adiposity.

"Get up, STAND UP!"

For mye sitting kan være skadelig for din helse: En meget interessant artikkel fra James Krieger.  Mer og mer forskning viser at NEAT (non-exercise activity thermogenesis) altså den aktiviteten vi gjør utenom trening, kan være veldig viktig for vår helse. Her ser James på en studie som viser at jo mer tid de undersøkte subjektene tilbrakte i sittende stilling, jo større sannsynlighet var det for at de døde i studiens periode, og denne assosiasjonen var der uavhengig av fysisk aktivitet – altså, selv om du trener, så har mye sitting utenom treningen en negativ effekt på din helse. Her er den omtalte studien; Leisure time spent sitting in relation to total mortality in a prospective cohort of US adults.

Meg ute på en morgentur på Hvaler

Aktivitet utenom trening er omvendt korrelert med hvor mye du legger på deg igjen, etter en slankediett: Relevant til artikkelen ovenfor, har James Krieger nok en meget interessant artikkel hvor han går inn på at NEAT (non-exercise activity thermogenesis), altså vår aktivitet utenom trening, kan ha mye å si når det kommer til å beholde vekttapet man har opparbeidet som et resultat av en slankediett. En studie viste at NEAT (non-exercise activity thermogenesis) – her kalt PAEE (physical activity energy expenditur), men ikke RMR (resting metabolic rate), altså din forbrenning under hvile, var omvendt korrelert med hvor mye av en slankedietts vekttap som subjektene hadde lagt på seg igjen etter 6 og 12 måneder. Se studien selv her; Weight regain is related to decreases in physical activity during weight loss.
Les også: Kom deg ut i naturen!

Knebøy – bred eller smal fotstilling? En flott post av Eirik Sandvik. Den relevante studien finner du her; Stance width and bar load effects on leg muscle activity during the parallel squat.

Spinal Stupidity? En flott post av Mike Robertson; Ting er ikke alltid enten-eller, og selv om en ting kan være bra for enkelte, betyr ikke det at de vil hjelpe alle.


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