It's Time to End the War on Salt, mm. -> Trening & Kosthold; Verdt å lese, Utgave 63

Utgave 63 – I denne utgaven:
– It’s Time to End the War on Salt (av Melinda Wenner Moyer, forskning)
– Kaffe kan beskytte mot Alzheimers sykdom (forskning)
– Why Exercise Makes Us Feel Good (av Gretchen Reynolds, forskning)
– Tøying gjør deg ikke mindre støl! (forskning)
– Little Things That Can Make A Big Difference (av Christian Thibaudeau)
– Psykologien under markløft (av Christian Thibaudeau)
– Deloading, Recharge Or Taper… Get Back Into Shape!  (av Christian Thibaudeau)

Ukas sitat:

“Every truth has two sides; it is as well to look at both, before we commit ourselves to either”
– Aesop

It’s Time to End the War on Salt: En flott artikkel hos Scientific American om forskningen på salt/natrium og hjerte/kar-sykdommer

Studien: Taylor RS, Ashton KE, Moxham T, Hooper L, Ebrahim S. Reduced Dietary Salt for the Prevention of Cardiovascular Disease: A Meta-Analysis of Randomized Controlled Trials (Cochrane Review). Am J Hypertens. 2011 Jul 6. doi: 10.1038/ajh.2011.115. [Epub ahead of print]. Pubmed. Full tekst: AJH.

Salt

Kaffe kan beskytte mot Alzheimers sykdom: En studie på mus fra januar 2011 indikerer at kaffe kan beskytte mot Alzheimers sykdom/demens. Dette er i enighet med tidligere observasjonell forskning, som har funnet at personer som drikker kaffe har en senket risiko for Alzheimers sykdom. Les mer hos LA Times: Coffee may protect against Alzheimer’s disease, study finds.

Et par utdrag:
– “We believe moderate daily consumption of caffeinated coffee is the best current option for long-term protection against Alzheimer’s memory loss. Coffee is inexpensive, readily available, easily gets into the brain, appears to directly attack the disease process and has few side effects for most of us.”
– “..The new study, however, shows that it may not be caffeine itself, but a combination of caffeine and coffee’s compounds that together cause an increase in blood levels of a growth factor called GCSF (granulocyte colony stimulating factor). Patients with Alzheimer’s disease have low levels of GCSF — and it can improve memory in Alzheimer’s mice…”

Studien: Cao C, Wang L, Lin X, Mamcarz M, Zhang C, Bai G, Nong J, Sussman S, Arendash G. Caffeine Synergizes with Another Coffee Component to Increase Plasma GCSF: Linkage to Cognitive Benefits in Alzheimer’s Mice. J Alzheimers Dis. 2011 Jan 1;25(2):323-35. Pubmed.

Kaffe. Foto: Julius Schorzman - www.assembleme.com

Why Exercise Makes Us Feel Good: En flott artikkel av Gretchen Reynolds i New York Times om hvorfor trening får oss til å føle oss bedre.

Studier:
1) Bertheussen GF, Romundstad PR, Landmark T, Kaasa S, Dale O, Helbostad JL. Associations between Physical Activity and Physical and Mental Health- A HUNT 3 Study. Med Sci Sports Exerc. 2011 Jul;43(7):1220-1228. Pubmed.
2) Lehmann ML, Herkenham M. Environmental enrichment confers stress resiliency to social defeat through an infralimbic cortex-dependent neuroanatomical pathway. J Neurosci. 2011 Apr 20;31(16):6159-73. Pubmed.

Tøying gjør deg ikke mindre støl! En forskningsanalyse fra juli 2011 viser at statisk tøying, samme om det gjøres før eller etter trening, ikke gir noen klinisk betydelig reduksjon i stølhet i friske, voksne personer.

Resultatene: “The pooled estimate showed that pre-exercise stretching reduced soreness at one day after exercise by, on average, half a point on a 100-point scale (mean difference -0.52, 95% CI -11.30 to 10.26; 3 studies). Post-exercise stretching reduced soreness at one day after exercise by, on average, one point on a 100-point scale (mean difference -1.04, 95% CI -6.88 to 4.79; 4 studies). Similar effects were evident between half a day and three days after exercise. One large study showed that stretching before and after exercise reduced peak soreness over a one week period by, on average, four points on a 100-point scale (mean difference -3.80, 95% CI -5.17 to -2.43). This effect, though statistically significant, is very small.”

Studien: Herbert RD, de Noronha M, Kamper SJ. Stretching to prevent or reduce muscle soreness after exercise. Cochrane Database Syst Rev. 2011 Jul 6;7:CD004577. Pubmed.

Little Things That Can Make A Big Difference: En flott post av Christian Thibaudeau om forskjellige ‘småting’ som over tid kan ha stor betydning for din treningsframgang.

Mine favoritter;
“1. Mini bouts of training…
2. Throughout the day spec / “greasing the groove”
8. Prowler/Sled work”

Psykologien under markløft: Hva du tenker og hvilket rutine du har før maksforsøk i markløft er meget viktig.Nok en flott post av Christian Thibaudeau.

Noen utrag:
Riktig:
“- a) No deep breaths… before the lift take short and shallow reps… almost as if trying ti hyperventilate. While doing that, try to increase your level of inner aggression.
– b) Start the lift 5 yds from the bar. When your inner aggression is high, decisively walk up to the bar without thinking
– c) As soon as you reach the bar squat down in the starting position, aggressively grab the bar an pull. No thinking… it’s a lifts for brutes.

Feil:
“- 1. Waste too much time in the start position. A lot of people get in the start position and wait there for 2-3 seconds … the problem is that this tires out the legs a bit and as a result you weaken the start of the pull, which is often the make or break point.
– 2. Wait too long in front of the bar before taking the start position. You’ll see it often before a max attempt: the guy stands n front of the bar and just waits there. You can almost hear him think! Before a max deadlift attempt, THINKING is our worse enemy! The deadlift is a brutal, animalistic lift. YES technique is important, but thinking about technique before a heavy lift will screw you up every time.
– 3. Taking slow deep breaths. Deep, slow breathing has a calming effect which is the last thing you want before a max deadlift!”

Maksing i markløft 🙂

Deloading, Recharge Or Taper… Get Back Into Shape! Christian Thibaudeau’s mening om ‘deloading’, uker med hvile etter perioder med (for) tung trening.

Noen viktige punkter:
1) Recharge/Oppladning” er et bedre navn.
2) De fleste trener ikke så hardt at det er nødvendig med en oppladningsuke.3) Det er flere måter å lade opp på ettersom hva målet er;
– “a) Reduce the amount of heavy lifting… to give the tendons and joints time to heal
– b) Keep on lifting heavy, but reduce the volume … to give the muscles more time to repair and regulate your hormones (lower cortisol levels, increase free test levels)
– c) Drop heavy lifting, do more isolation lifting stuff and a lot of neural charge exercises … to do if your nervous system uis burned out but your muscles are fine.
– d) Do mostly eccentric-less stuff and bodyweight exercises … if your muscles are achy and fatigued but your nervous system is fine
– e) Stop lifting and increase overall physical activity (playing sports for example)… if you are mentally burned out from training.”
4) En Oppladningsuke varer som regel 4-5 dager…

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