My Top 5 Single-Leg Exercises, mm. -> Trening & Kosthold; Verdt å lese, Utgave 49

Utgave 49 – I denne utgaven:
– My Top 5 Single-Leg Exercises (av Eric Cressey)
– Intervalltrening og Tabata er misforstått, ikke gå i denne GEDIGNE fella! (av Eirik Sandvik)
– Jo roligere du trener, jo mer sulten blir du (av Robert Eilertsen)
– Er karbohydrater sunnest på kveldstid? (forskning, Alan Aragon)
– 5 Most Overrated Exercises (av Nick Tumminello)

Ukas sitat:

“It’s not the will to win, but the will to prepare to win that makes the difference.”
– Paul Bryant

My Top 5 Single-Leg Exercises: En flott artikkel av Eric Cressey for T-Nation; de 5 beste ettbeinsøvelsene:
1. Barbell Reverse Lunge – Front Squat Grip:

2. Barbell Forward Lunges:

3. DB Reverse Lunge to 1-Leg RDL:

4. 1-Arm DB Bulgarian Split Squats from Deficit:

5. Sled Pushing (or pulling, or dragging, or side-stepping, or whatever):

Intervalltrening og Tabata er misforstått, ikke gå i denne GEDIGNE fella! En flott artikkel av Eirik Sandvik om TABATA og intervalltrening. Et nøkkelord; intensitet!

Jo roligere du trener, jo mer sulten blir du: En interessant liten post på Fitnessbloggen av Robert Eilertsen, om en studie fra oktober 2007 indikerer at lav-intensitet trening kan øke sultfølelse mer enn høy-intensitet trening.

Mine egne erfaringer er absolutt at langvarig lav-intensitet trening stimulerer appetitten mer en høy-intensitet treningsøkter. Etter en tung treningsøkt er mint appetitt utvilsomt senket i en times tid, mens jeg etter langvarig kondisjonstrening kan ha en enorm appetitt umiddelbart etter treningen..

Jeg håper det kommer mer forskning på dette i årene framover 🙂

Studien: Erdmann J et al. asma ghrelin levels during exercise – effects of intensity and duration. Regul Pept. 2007 Oct 4;143(1-3):127-35. Epub 2007 May 10. Pubmed.

Hvete - en av våres største kilder til karbohydrater

Er karbohydrater sunnest på kveldstid? En studie fra april 2011 fant bedre vekttap og mer fordelaktige hormonelle endringer i gruppen som spiste mesteparten av sine karbohydrater på kvelden, sammenlignet med en kontrollgruppe.Vekt, BMI, omkrest rundt magen, og mange risikofaktorer for hjerte/kar-sykdommer ble målt, som kolesterol-forhold (LDL til HDL-kolesterol), insulin resistanse, C-reactive protein (CRP), tumor necrosis factor-a (TNF-a), og interleukin-6 (IL-6) nivåer. Samtlige målinger pekte mot fordeler ved å spise karbohydratene om kvelden.

En annen studie fra Keim et al. (2) fant forøvrig bedre mager masse retensjon i subjektene som inntok mesteparten av kaloriene sine (som var hovedsaklig fra karbs) på kvelden sammenlignet med tidligere på dagen.

Sjekk ut Alan Aragon’s Research Review March 2011 for en kritisk analyse av studien.

1) Sofer S et al. Greater Weight Loss and Hormonal Changes After 6 Months Diet With Carbohydrates Eaten Mostly at Dinner. Obesity (Silver Spring). 2011 Apr 7. [Epub ahead of print]. Pubmed.

2) Keim NL, et al. Weight loss is greater with consumption of large morning meals and fat-free mass is preserved with large evening meals in women on a controlled weight reduction regimen. J Nutr. 1997 Jan;127(1):75-82. [Medline]

5 Most Overrated Exercises: En god artikkel av Nick Tumminello for  livestrong.com, med 5 øvelser som i stor grad er overvurdert i dagens treningsverden. Det er ikke nødvendigvis dårlige øvelser for alle, men for mange er de helt klart overvurdert.

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