The Best Damn Push-Ups Article, Period!, mm. -> Trening & Kosthold; Verdt å lese, Utgave 60

Utgave 60 – I denne utgaven:
– The Best Damn Push-Ups Article, Period! (av Bret Contreras)
– A Closer Look at . . . The Glycemic Index (av Alan Aragon)
– How Does Inactivity Cause Insulin Resistance? (av James Krieger)
– Barefoot Training (av Dewey Nielsen)
– Insulin: An Undeserved Bad Reputation, Part 7 (av James Krieger)
– Can Moderate Sugar Consumption Be Harmful?
(av James Krieger)

Ukas sitat:

“Just remember: somewhere in China a little girl is warming up with your max.”
– Jim Conroy, trener i olympisk vektløfting.

The Best Damn Push-Ups Article, Period! En flott artikkel av Bret Contreras om push-ups, eller armhevinger på godt Norsk. Sjekk også Bret’s blogg for flere detaljer om forskningen. Noen interessante notater;

– Cogley et al. (2005) fant at push-ups med en hendene nærmere hverandre økte EMG-aktivitet/aktivering av triceps brachii og pectoralis major (bryst), sammenlignet med en bred push-up.

– Lou et al. (2001) fant at intern rotasjon av håndposisjonen under push-ups øker negativt stress på albueleddet.

– Bekken-posisjon under push-ups: Anterior pelvic tilt (APT) bør unngås, men om man burde gå inn i posterior pelvic tilt (PPT) er omdiskudert. PPT gjør push-ups til en mer fullkropsøvelse, og øker stabiliteten, men kan over tid øke sjansen for impingement og rotator cuff problemer ved å økte thoracic kyphosis/pukkelrygg. Contreras: “Now, it is important to take a step back and note that you don’t need a posterior pelvic tilt in your push-ups; what you need is to avoid anterior pelvic tilt push-ups. If you tend to produce an anterior pelvic tilt when you do push-ups, then encouraging PPT as you work on improving your push-ups is a great approach, but once you’re able to maintain a neutral pelvic alignment, you may wish to eliminate the posterior tilt focus. For this reason, our corrections and progressions will be shown using a PPT.”

Push-Ups

A Closer Look at . . . The Glycemic Index: En flott artikkel av Alan Aragon om Glykemisk Indeks, hva det er og hvilken betydning det har. En lite avsnitt;

“…One of the main problems with judging foods based on the glycemic index is that it needlessly eliminates healthy foods from your diet. For example, it isn’t uncommon for folks concerned about the GI to kick out carrots from their diet. A better approach, though, is to predominate your carbohydrate allotment with whole, unprocessed carbohydrate sources such as fresh fruit, vegetables, potatoes, yams, peas, beans and squash. This ensures that the majority of your choices are nutrient-dense, rather than calorie-dense.

The next step is to place processed grain products such as bread, pasta, rice and cereal second on the hierarchy. Consume them with discretion, since those who are not very physically active might not have the caloric budget to eat these foods on top of the whole foods.

Refined desserts, candies and added sugars, on the other hand, should be consumed sparingly throughout the week.

Nitpicking over the GI of individual foods is yet another potential pathway to pathological eating perfectionism and false food discrimination. Ultimately, worrying about the GI is an unnecessary burden that won’t necessarily lead to better health…”

Hvete - en av våres største kilder til karbohydrater

How Does Inactivity Cause Insulin Resistance? En flott artikkel av James Krieger om n studie fra juli 2011 som undersøkte effekten av sitting på insulin sensitivitet, og fant at både sitting og kalorioverskudd uavhengig reduserte insulin sensitiviteten. Mye sitting kombinert med kalorioverskudd kan føre til tegn på insulin resistanse etter kun 24 timer, og dette i unge, friske mennesker. Nok et bevis på at ikke bare trening, men all aktivitet er viktig for helsa.

Studiene:

1) Stephens, B.R., et al.  Effects of 1 day of inactivity on insulin action in healthy men and women: interaction with energy intake.  Metabolism.  60(7):941-949, 2011. Pubmed.
2) Alibevogic, A.C., et al.  Insulin resistance induced by physical inactivity is associated with multiple transcriptional changes in skeletal muscle in young men.  Am J Physiol Endocrinol Metab.  299(5):E752-E763, 2010. Pubmed.

Les også: Beveg deg!

Barefoot Training: En flott artikkel av Dewey Nielsen om føtter og barbeint trening/løping.

Meg ute på en morgentur på Hvaler

Insulin: An Undeserved Bad Reputation, Part 7: Nok en flott artikkel av James Krieger; Vi vet at sukkerholdinge drikker som brus kan ha negative helsekonsekvenser, men dette skyldes ikke insulin. En studie fra juli 2011 sammenlignet en glukose og fruktose-bassert drikke og dets effekter, og fant lignende reduksjoner i insulin sensitivitet mellom gruppene, på tross av langt høyere blodsukker og insulin verdier i glukose-gruppen. Faktisk var det flere negative helseeffekter i fruktose-gruppen.

Studiene:

1) Stanhope, K.L., et al.  Metabolic responses to prolonged consumption of glucose- and fructose-sweetened beverages are not associated with postprandial or 24-h glucose and insulin excursions.  Am J Clin Nutr.  94:112-119, 2011. Pubmed.

2) Mattes, R.  Fluid calories and energy balance: the good, the bad, and the uncertain.  Physiol Behav.  89(1):66-70, 2006. Pubmed.

3) Stanhope, K.L., et al.  Consuming fructose-sweetened, not glucose-sweetened, beverages increases visceral adiposity and lipids and decreases insulin sensitivity in overweight/obese humans.  J Clin Invest. 119(5):1322-1334, 2009. Pubmed.

Can Moderate Sugar Consumption Be Harmful? En studie fra juni 2011 undersøkte et moderat daglig inntak (2 brusbokser) av forskjellige typer sukkerholdige drikker og fant negative helseeffekter. Totalt, LDL og HDL kolesterol og triglyserider endret seg ikke i noen av intervensjonene, men det var en betydelig reduksjon i LDL partikkel størrelse i høy fruktose og høy sukrose gruppene, noe som er assosiert med økt risiko for hjertesykdom.
Det er dog flere limitasjoner i studien; for det første er 80 g ekstra sukker fra drikke en ganske betydelig mengde, og burde kanskje ikke regnes som ‘moderat’? Videre kan det ha vært en videreføring fra en intervensjon til den neste på tross av 4 ukers ‘utvaskingsperioder’, noe som kan stille resultatenes nøyaktiget inn til spørsmål.

Studien: Aeberli, I., et al.  Low to moderate sugar-sweetened beverage consumption impairs glucose and lipid metabolism and promotes inflammation in healthy young men: a randomized controlled trial.  Am J Clin Nutr.  2011 (Epub ahead of print). Pubmed.

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