Rød farge for økt styrke/kraft, utpsyking av konkurrenter, og et attraktivt utseende, mm. -> Trening & Kosthold; Verdt å lese, Utgave 55

Utgave 55 – I denne utgaven:
– Rød farge for økt styrke/kraft, utpsyking av konkurrenter, og et attraktivt utseende (forskning)
– The Ten Commandments of Athletic Development! (av Eirik Sandvik)
– Le deg sulten? (forskning)
– Medicine Ball Workouts: Not Just for Athletes (av Eric Cressey)
– Brokkoli mot kreft (forskning)
– Bench, squat, deadlift, 300, 400, 500 – Q&A (av Lyle McDonald)

Ukas sitat:

“I love it when I hear folks say that human adults weren’t meant to consume milk, much less the milk derived from a different animal species. Are you kidding me? So who gets to decide which parts of the cow we should consume? Let me get this straight–we can eat the cow’s muscles, but not the milk that laid the foundation for the growth of those same muscles? Huh? The logic is just too rock-solid for me.”
– Alan Aragon

Rødt for styrke!

Rød farge for økt styrke/kraft, utpsyking av konkurrenter, og et attraktivt utseende: Forskning viser at fargen rød kan øke hastighet/kraft og styrke av reksjoner (1), samt ha en rekke andre effekter; blant annet utpsyking av konkurrenter (2), og røde klær kan oppfattes mer attraktivt av det motsatte skjønn (3, 4).

Kanskje jeg skal kjøpe litt flere røde klær 😉

* Referanser: Color Red Increases the Speed and Strength of Reactions.

1) Elliot AJ, Aarts H. Perception of the color red enhances the force and velocity of motor output. Emotion. 2011 Apr;11(2):445-9. Pubmed.

2) Feltman R, Elliot AJ. The influence of red on perceptions of relative dominance and threat in a competitive context. J Sport Exerc Psychol. 2011 Apr;33(2):308-14. Pubmed.

3) Elliot AJ, Niesta D. Romantic red: red enhances men’s attraction to women. J Pers Soc Psychol. 2008 Nov;95(5):1150-64. Pubmed.

4) Elliot AJ, Kayser DN, Greitemeyer T, Lichtenfeld S, Gramzow RH, Maier MA, Liu H. Red, rank, and romance in women viewing men. J Exp Psychol Gen. 2010 Aug;139(3):399-417. Pubmed.

The Ten Commandments of Athletic Development! En flott artikkel av Eirik Sandvik med 10 viktige puntker for atletisk utvikling:
“..# 1 – You shall honor correct technique.
# 2 – You shall respect your current level.
# 3 – You shall strive to move enough.
# 4 – You shall balance your training.
# 5 – You shall never stop evolving.
# 6 – You shall prioritize strength training.
# 7 – You shall worship the core.
# 8 – You shall master muscle tension.
# 9 – You shall condition your body.
# 10 – You shall believe in yourself…”

Le deg sulten? Forskning fra april 2010 indikerer at latter etter å ha tittet på TV-komedie kan stimulere appetitt gjennom økning i ghrelin og reduksjon i leptin nivåer. Man skal dog ikke se bort ifra at dette kan ha noe å gjøre med en faktisk økning i kaloriforbruk når man ler og er glad, og det gjenstår også å se om hormonendringene er store nok til å ha noen faktisk betydning på kaloriinntaket vårt. Videre har latter og morro en rekke andre positive fordeler (duh!), så det er ingen grunn til bekymring! 🙂

Smil med god samvittighet 🙂

Referanse: Laugh Well, Live Well.

Lee Berk et al. Humor-associated laughter affects appetite hormones. FASEB J. April 2010 24 (Meeting Abstract Supplement) 996.1. FASEB.

Medicine Ball Workouts: Not Just for Athletes: En flott artikkel av Eric Cressey om bruken av medisinball-kast i trening. Fordeler inkl.:
“…1. Real World Transfer
2. Low-Impact Fat Loss Medleys
3. Better Integration of the Core
4. Improved Ankle, Hip, and Thoracic Spine Mobility
5. A Way to Train Power Outside of the Sagittal Plane
6. Reduction of Asymmetry
7. A Way to Blow off Some Steam…”

Brokkoli mot kreft: Sulforafan, en av fytokjemikaliene i brokkoli, kan hjelpe til å forebygge kreft.

Brokkoli kan hjelpe til med å forebygge kreft

* Referanse: Medicalxpress.com.

Ho E, Clarke JD, Dashwood RH. Dietary sulforaphane, a histone deacetylase inhibitor for cancer prevention. J Nutr. 2009 Dec;139(12):2393-6. Epub 2009 Oct 7. Pubmed.

Bench, squat, deadlift, 300, 400, 500 – Q&A: En flott liten post av Lyle McDonald om forholdet mellom benkpress, knebøy og markløft..

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