Exercise Archives - Clardoon Health

Posted on: October 7, 2024September 7, 2024

The Truth About Cold-Water Immersion and Its Impact on Muscle Growth

If you’ve ever dipped your toes into cold-water immersion (CWI), you know it feels a bit like torture. Picture this: willingly sitting in icy water—below 15 degrees Celsius (59 degrees Fahrenheit)—for 10 to 20 minutes. All of this in the name of faster recovery and reduced soreness post-workout. Sounds extreme, right?

Yet, many athletes and fitness enthusiasts swear by it. But does CWI really offer the recovery benefits it’s famous for? And if so, could those benefits come at the cost of muscle growth? A recent research review set out to explore just that.

What We Know About Cold-Water Immersion

First things first, CWI isn’t new to the fitness world. Research shows that it can reduce the severity of delayed onset muscle soreness (DOMS), alleviate perceived fatigue, and speed up recovery. Other methods like saunas, cryotherapy, and alternating between hot and cold immersion have shown similar benefits.

However, there’s a flip side. While CWI seems to enhance recovery, it may hinder strength and power gains. Notably, it doesn’t seem to affect endurance training, making its impact more relevant to those focusing on building strength or power.

What Did the New Study Discover?

The research review included eight studies, all involving participants who trained for at least four weeks. Here’s how it was set up:

Design: Six studies used a parallel-group design, where one group did CWI right after training, while a matched group did not. The other two studies used a crossover design, where the same participants tried both CWI and non-CWI regimens at different times.
Participants: All participants were aged 20 to 26, with only two women involved in one study. The rest were male participants.
Training Focus: The studies varied in scope—some focused on total-body training with total-body CWI, while others limited both training and CWI to specific muscle groups, such as the lower body or just the hand and forearm muscles.

Key Findings

CWI doesn’t prevent muscle growth outright, but it does seem to slightly dampen the muscle-building process (hypertrophy). This could be due to several reasons:

Reduced Inflammation: Cold exposure might reduce inflammation, which could in turn downregulate muscle protein synthesis—a key player in muscle growth.
Hormonal Impact: Extreme cold may also impact the release of muscle-building hormones like testosterone, potentially blunting their effect.
Satellite Cells: These cells play a crucial role in muscle repair and growth. Cold exposure might lower their activity levels, leading to slower muscle growth.

What Does This Mean for Your Training?

So, if you’re aiming for hypertrophy (muscle growth), should you steer clear of CWI? Let’s break it down.

The Study’s Limitations: This study focused solely on CWI immediately following workouts, lasting 10 to 20 minutes. It didn’t explore other cold-exposure practices, like quick cold showers at different times of day. Nor did it cover other training goals, such as enhancing sports performance or fat loss, where CWI might still offer value, especially when workouts are intense and high in volume.
Benefits Beyond Muscle Growth: Cold exposure, as well as heat exposure (like spending time in a sauna), activates temperature shock proteins that can protect against cellular damage and may even bolster immune function. This principle, known as hormesis, suggests that moderate exposure to stressors—like cold—can strengthen the body. So while CWI might slightly slow muscle growth, it may still have other health benefits worth considering.
For Muscle Growth, Simplicity Is Key: If muscle growth is your primary goal, focus on the basics: consistent training, proper nutrition, and adequate rest. As a beginner, almost any training can yield results. As you advance, refining your approach becomes more crucial, but the core principles remain the same. This study suggests that if hypertrophy is your target, it might be wise to save the cold plunges for another time, ensuring they don’t interfere with your muscle-building progress.

Conclusion: Avoiding Self-Sabotage

While the findings are preliminary and not universally applicable, they offer food for thought. If you’re dedicated to maximising muscle growth, it might be best to avoid cold-water immersion immediately after workouts. Instead, stick to time-tested recovery methods—rest, good nutrition, and balanced training—to keep moving towards your fitness goals without stepping on any metaphorical rakes along the way.

For more information on cold-water immersion, explore our article covering the Wim Hof Method. And if you’d like personalised advice on the best recovery methods for your body, book a free consultation with a health coach today!

References:

Does cold water freeze muscle growth?. Precision Nutrition.

Piñero, Alec, Ryan Burke, Francesca Augustin, Adam E. Mohan, Kareen DeJesus, Max Sapuppo, Max Weisenthal, et al. 2024. Throwing Cold Water on Muscle Growth: A Systematic Review with Meta‐analysis of the Effects of Postexercise Cold Water Immersion on Resistance Training‐induced Hypertrophy. European Journal of Sport Science: EJSS: Official Journal of the European College of Sport Science 24 (2): 177–89.

Bazgir, Behzad, Rouhollah Fathi, Mojtaba Rezazadeh Valojerdi, Paul Mozdziak, and Alireza Asgari. 2017. Satellite Cells Contribution to Exercise Mediated Muscle Hypertrophy and Repair. Cell Journal 18 (4): 473–84.

Buijze GA, Sierevelt IN, van der Heijden BCJM, Dijkgraaf MG, Frings-Dresen MHW. The Effect of Cold Showering on Health and Work: A Randomized Controlled Trial. PLoS One. 2016 Sep 15;11(9):e0161749.

Laukkanen JA, Laukkanen T, Kunutsor SK. Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence. Mayo Clin Proc. 2018 Aug;93(8):1111–21.

Hannuksela ML, Ellahham S. Benefits and risks of sauna bathing. Am J Med. 2001 Feb 1;110(2):118–26.

Patrick RP, Johnson TL. Sauna use as a lifestyle practice to extend healthspan. Exp Gerontol. 2021 Oct 15;154:111509.

Posted on: August 12, 2024July 28, 2024

Staying Alert: How Short Exercise Breaks Can Boost Engagement

Have you ever found yourself drifting off during a lecture, long meeting, or webinar? There’s that awkward moment when your hand keeps jotting down notes while your brain is off dreaming. When you snap back to reality, you’re left with a meaningless scribble. This common experience has led professionals to seek ways to stay alert during lengthy work or lecture sessions.

The Ohio State Study: Movement Breaks During Extended Sessions

Psychology professors at Ohio State University explored whether short exercise breaks could help keep participants engaged during 80-minute sessions. They implemented five-minute movement breaks at the 25- and 40-minute marks. The exercises varied daily and included aerobic activities, strength-building, yoga, balance exercises, and breathing exercises.

At the end of the study, participants completed evaluation forms. The feedback was clear: movement breaks helped boost attention and engagement during the sessions. Participants not only felt more focused but also reported enjoying the sessions more. These breaks provided an opportunity for individuals to interact with their colleagues, fostering a more engaging environment.

The Broader Impact of Movement Breaks

Movement breaks offer more than just improved focus. From a holistic health perspective, these breaks can enhance multiple aspects of health:

Physical Health: Regular movement helps maintain physical health by breaking up prolonged periods of sitting.
Mental Health: The change in stimuli can refresh the mind, improving concentration and reducing mental fatigue.
Existential Health: Improved focus allows individuals to devote more energy to meaningful work projects and goals.
Social Health: Exercising with others can strengthen social bonds, even if it’s just sharing a laugh over a shared awkward experience.

Essential Things to Consider

This Isn’t a Strict Protocol: When new research emerges, it’s easy to overstate its implications. While this study highlights the benefits of movement breaks, it doesn’t prescribe an exact strategy. More research is needed to determine the optimal frequency and duration of these breaks. The key takeaway is the value of regularly interrupting periods of sitting.
Regularly Interrupt Sitting: For those who aren’t keen on formal exercise, short movement breaks offer a practical alternative. These breaks not only boost attention but also improve health markers similar to traditional exercise. In a separate study, 18 overweight men either sat for 8.5 hours straight or took movement breaks. These breaks included:

- One 30-minute walking break per day
- A three-minute walking break every 45 minutes
- Three minutes of squatting exercises every 45 minutes

The study found that short, frequent breaks improved blood sugar levels more effectively than a single long break. This suggests that healthy movement is as much about avoiding prolonged sitting as it is about being active.

Incorporating short exercise breaks into lectures, long meetings and webinars can significantly enhance engagement and overall health. By understanding the broader benefits of these breaks, professionals can stay focused and improve their well-being. Movement is medicine, and regular, short breaks might be the prescription we all need to stay alert and healthy during lengthy work sessions.

References:

The power of not sitting. Precision Nutrition.

Hayes SM. Establishing the feasibility of exercise breaks during university lectures. Front Sports Act Living. 2024 Apr 4;6:1358564.

Gao Y, Li QY, Finni T, Pesola AJ. Enhanced muscle activity during interrupted sitting improves glycemic control in overweight and obese men. Scand J Med Sci Sports. 2024 Apr;34(4):e14628.

Posted on: August 5, 2024July 28, 2024

Can Exercise Reduce Stress-Related Heart Risks? Let’s Find Out

Exercise is not just a key to staying fit; it’s a potent elixir for your heart. For years, we’ve known that physical activity significantly reduces the risk of cardiovascular disease. But a recent study reveals there’s even more to this story, particularly concerning stress and mental health.

Unlocking the Hidden Benefits of Exercise

Researchers from Harvard Medical School delved into the unseen benefits of physical activity on heart health and stress reduction. They analysed data from 46,431 participants in the Mass General Brigham Biobank. Most participants were female, with a median age of 60, and had no prior cardiovascular events. Additionally, 10% had a history of depression.

A subset of 744 participants underwent PET (positron emission tomography) scans to measure stress-related neural activity, offering a unique perspective on the data.

Understanding Self-Reported Exercise Data

Participants were asked to recall their physical activities over the past year. Interestingly, 70% reported meeting the official exercise guidelines of 150 minutes of moderate to vigorous activity per week, or 75 minutes of vigorous activity—significantly higher than national averages, where only 47% of adults meet these standards.

Self-reported data can be tricky. A 2021 study found that people often underreport light and moderate activity while overreporting vigorous exercise. Despite these discrepancies, for the purposes of this article, we’ll take the self-reported numbers at face value.

Key Discoveries from the Study

Impact on Cardiovascular Events: Participants who met or exceeded exercise guidelines were 20% less likely to experience a cardiovascular event over the previous decade, even after adjusting for various risk factors.
Stress-Related Neural Activity: High levels of stress-related neural activity are linked to increased heart disease risk. PET scans revealed that more physically active participants had lower stress-related neural activity, particularly in the amygdala, which is known for signalling stress responses.
Special Benefits for Those with Depression: People with depression typically have higher stress-related neural activity. The study found that exercise reduced cardiovascular risk more significantly in people with depression compared to those without. The more they exercised, the lower their risk of a heart attack or stroke.

What Can You Do?

Exercise: The Ultimate Health Protector: When we say “exercise is medicine,” we mean it. Regular physical activity not only lowers cardiovascular and depression risks but also improves cognitive function, helps manage weight, and reduces cancer risks. Combining aerobic exercise with resistance training amplifies these benefits by building strength, preserving lean body mass, and maintaining physical function, which lowers the risk of injuries and death from any cause.
Find Your Favourite Activity: Exercise guidelines are essential, but what’s crucial is finding an activity you enjoy and can stick with consistently. Whether it’s walking, yoga, martial arts, or pickleball, any physical activity that keeps you moving will yield significant health benefits.

This Harvard Medical School study reinforces the vital role of exercise in safeguarding heart health, particularly through stress reduction. By embracing regular physical activity, you can protect your heart and enhance your overall well-being, thereby proving once again that exercise is indeed a powerful medicine.

References:

Exercise, stress, depression, and cardiovascular risk. Precision Nutrition.

Nystoriak, Matthew A., and Aruni Bhatnagar. 2018. “Cardiovascular Effects and Benefits of Exercise.” Frontiers in Cardiovascular Medicine 5 (September): 135.

Mora, Samia, Nancy Cook, Julie E. Buring, Paul M. Ridker, and I-Min Lee. 2007. “Physical Activity and Reduced Risk of Cardiovascular Events: Potential Mediating Mechanisms.” Circulation 116 (19): 2110–18.

Zureigat, Hadil, Michael T. Osborne, Shady Abohashem, Kenechukwu Mezue, Charbel Gharios, Simran Grewal, Alex Cardeiro, et al. 2024. “Effect of Stress-Related Neural Pathways on the Cardiovascular Benefit of Physical Activity.” Journal of the American College of Cardiology 83 (16): 1543–53.

“Products – Data Briefs – Number 443 – August 2022.” 2022. August 29, 2022. https://www.cdc.gov/nchs/products/databriefs/db443.htm

Quinlan, Clare, Ben Rattray, Disa Pryor, Joseph M. Northey, Kaarin J. Anstey, Peter Butterworth, and Nicolas Cherbuin. 2021. “The Accuracy of Self-Reported Physical Activity Questionnaires Varies with Sex and Body Mass Index.” PloS One 16 (8): e0256008.

Thompson, Walter R., Robert Sallis, Elizabeth Joy, Carrie A. Jaworski, Robyn M. Stuhr, and Jennifer L. Trilk. 2020. “Exercise Is Medicine.” American Journal of Lifestyle Medicine 14 (5): 511–23.

Posted on: May 27, 2024March 13, 2024

Post-Exercise Protein: Is There a Limit?

If you’re familiar with the fitness scene, you’ve likely heard the advice that consuming roughly 30 grams of protein after a workout is optimal for building muscle. But what if this widely accepted notion isn’t entirely accurate? Recent research from Maastricht University suggests there might be more to the story. This challenges our understanding of how much protein is needed post-exercise to maximise muscle growth.

The Study Unveiled

Researchers at Maastricht University embarked on a study involving 36 healthy, active men. After engaging in a rigorous strength training session, participants were given protein drinks containing varying amounts of protein – zero, 25, or 100 grams. Over the next 12 hours, their muscle protein synthesis rates were closely monitored through blood samples and muscle biopsies.

Surprising Discoveries

Contrary to conventional beliefs, the study revealed that higher doses of post-workout protein led to sustained muscle protein synthesis. Participants who consumed 100 grams of protein exhibited significantly elevated synthesis rates compared to those who consumed 25 grams. What’s more, this heightened response persisted throughout the entire 12-hour observation period, challenging the idea of a cap on post-exercise protein effectiveness.

Unveiling the Implications

Refining Protein Timing

Traditionally, there’s been emphasis on consuming protein immediately after exercise to capitalise on the so-called “anabolic window,” which refers to the period immediately following a workout when the body is believed to be most receptive to nutrient intake for muscle repair and growth. However, this study suggests a more nuanced approach, indicating that the impact of post-exercise protein intake extends beyond the immediate aftermath of a workout.

Total Protein Intake Takes Centre Stage

While the study highlights the potential benefits of higher post-workout protein doses, it underscores the importance of overall protein consumption for muscle growth. Rather than fixating solely on post-exercise intake, prioritising daily protein targets within the range of 1.6-2.2 grams/kg body weight emerges as crucial for maximising muscle gains.

Optimising Protein Distribution

The study prompts a reevaluation of how we distribute protein intake throughout the day. While consuming 100 grams of protein in one sitting may not be practical for most, spreading protein intake evenly across four meals emerges as a promising strategy. This ensures a consistent supply of protein to support muscle repair and growth without solely relying on immediate post-workout consumption.

In the ever-evolving realm of sports nutrition, this study challenges long-held beliefs surrounding post-exercise protein intake. While the concept of an ideal post-workout protein dose undergoes scrutiny, the overarching importance of total protein intake for muscle growth remains indisputable. By adopting a comprehensive approach to protein consumption and embracing emerging research insights, individuals can navigate the complexities of post-workout nutrition to maximise their fitness goals

References:

Trommelen J, van Lieshout GAA, Nyakayiru J, Holwerda AM, Smeets JSJ, Hendriks FK, et al. The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans. Cell Rep Med. 2023 Dec 19;4(12):101324.:

Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018 Mar;52(6):376–84.

Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018 Feb 27;15:10.

Posted on: May 13, 2024March 13, 2024

Understanding Frailty and Ageing: Insights and Strategies for Better Health

Contrary to common perception, frailty and ageing are not interchangeable terms. Recent research sheds light on the distinct challenges posed by frailty, affecting a smaller percentage of seniors but carrying significant health implications. This comprehensive review, authored by gerontologists from Canada and Mexico, provides invaluable insights into understanding, preventing, and addressing frailty in older adults. Particularly, it focuses on those with advanced cardiovascular disease.

Understanding Frailty

Frailty, a condition affecting about 10% of community-dwelling seniors, denotes a heightened vulnerability to severe health complications. However, its prevalence escalates substantially among older adults with advanced cardiovascular ailments, reaching up to 60%. For these individuals, events like a heart attack or major surgery can trigger a cascade of adverse effects. This can lead to a state of deconditioning and frailty.

The Physiological Challenges

Frailty manifests in various physiological changes, notably affecting cardiovascular function. An individual’s maximum aerobic capacity, as measured by VO2 peak, often falls below critical thresholds associated with frailty. Consequently, even routine tasks like dressing can push them to their physical limits, highlighting the severity of their condition.

Strategies for Managing Frailty

Holistic Approach to Exercise

Exercise emerges as a cornerstone in managing frailty, offering holistic benefits across cardiovascular, musculoskeletal, and neurological systems. By engaging in tailored exercise routines, individuals can harness the regenerative power of activated muscles. This facilitates inflammation reduction, tissue regeneration, and cognitive enhancement.

Key Considerations Before Starting

Prior to embarking on an exercise regimen, it’s imperative to gather essential information, including medical guidance, contraindications, and medication details. Additionally, understanding the individual’s preferences, nutritional status, and social support network is crucial for designing a personalised intervention plan.

Practical Strategies for Exercise Implementation

Balancing Aerobic and Resistance Training

While aerobic exercise is pivotal, it should be approached cautiously, especially for individuals with compromised balance, strength, or cognition. Instead, the focus should initially be on a combination of resistance and balance training, gradually progressing from light to moderate intensity.

Tailoring Exercise Regimens

For frail individuals, single-joint exercises targeting specific muscle groups may offer a more manageable starting point. Emphasising smaller muscle groups through exercises like knee extensions and calf raises can improve functional strength and endurance, laying the foundation for broader physical gains.

Importance of Gait Patterns and Balance

Gait patterns serve as a vital indicator of an individual’s health status, with walking speed and postural control offering valuable insights. Balance training should encompass activities that mimic real-world gait patterns, promoting core stability and improving overall mobility.

Looking Ahead

Consistent exercise is akin to investing in one’s “health bank,” accruing long-term benefits that bolster resilience and facilitate recovery. By prioritising exercise as a proactive measure, individuals can enhance their healthspan, effectively mitigating the risk of frailty and age-related decline.

In conclusion, understanding the nuances of frailty and ageing is imperative for promoting better health outcomes among seniors, particularly those with cardiovascular conditions. By embracing evidence-based strategies and adopting a holistic approach to exercise, individuals can navigate the complexities of frailty with resilience and vitality. Let us embark on this journey towards improved health, one step at a time.

References:

Mauricio VG, Daniel R, Duque G. Exercise as a therapeutic tool in age-related frailty and cardiovascular disease: challenges and strategies. Can J Cardiol. 2024 Jan 10.

Kaminsky LA, Arena R, Myers J, Peterman JE, Bonikowske AR, Harber MP, et al. Updated Reference Standards for Cardiorespiratory Fitness Measured with Cardiopulmonary Exercise Testing: Data from the Fitness Registry and the Importance of Exercise National Database (FRIEND). Mayo Clin Proc. 2022 Feb;97(2):285–93.

Esposito F, Reese V, Shabetai R, Wagner PD, Richardson RS. Isolated quadriceps training increases maximal exercise capacity in chronic heart failure: the role of skeletal muscle convective and diffusive oxygen transport. J Am Coll Cardiol. 2011 Sep 20;58(13):1353–62.

Dommershuijsen LJ, Isik BM, Darweesh SKL, van der Geest JN, Ikram MK, Ikram MA. Unraveling the Association Between Gait and Mortality-One Step at a Time. J Gerontol A Biol Sci Med Sci. 2020 May 22;75(6):1184–90.

Posted on: March 11, 2024January 31, 2024

Making Your Workouts Stick: The Power of Specific Plans

When it comes to incorporating workouts into our busy lives, many of us have tried the age-old strategy of scheduling exercise sessions in our calendars. It makes sense; treating our workout as a non-negotiable appointment with ourselves should, theoretically, ensure we stick to our fitness goals. However, as many have discovered, this method doesn’t work for everyone.

A recent study published in Psychology & Health sheds light on a more effective approach to scheduling workouts, especially for those who are just embarking on their fitness journey.

What the Study Found

Over three months, researchers followed 115 individuals engaged in an online coaching program. The participants were prompted multiple times to create workout plans. The key takeaway was not about how often they planned to exercise but rather the specificity of their plans.

Surprisingly, those who consistently made highly specific plans – detailing what, when, where, and with whom they would work out – were more likely to increase their overall activity levels. The twist? It wasn’t about the frequency of planning but the detailed nature of the plans themselves.

Key Takeaways

Specificity is Key: Creating detailed “action plans” is more successful when they outline precisely what’s going to happen, at what time, and with whom. Instead of a generic “workout on Monday,” a more effective plan would be to “work out alone in my basement with my kettlebell on Monday at 8 a.m.” This level of detail helps to make the workout feel tangible, aiding mental preparation and commitment.
Familiarity and Routines Matter: For those initiating a workout habit, planning to do the same kind of exercise repeatedly proves more effective than incorporating a variety of activities. Establishing cues and routines, like consistently working out at the same time or in the same place, helps create mental shortcuts, making it easier to stick to the plan. In the battle of varied versus routine, routine wins when it comes to habit formation.
Embrace the “Boring”: While a diverse workout plan might seem more appealing initially, simplicity is often the key to forming a sustainable habit. For most individuals, especially those with hectic schedules, keeping things straightforward can reduce stress and increase the likelihood of following through. Remember, the goal is to make exercise a consistent part of your routine before introducing complexity.

In conclusion, the next time you’re adding your workouts to your calendar, think less about the frequency and more about the specificity. The devil is in the details, and a simple, repetitive plan might be the secret sauce to making your workouts stick. So, go ahead, pencil in those specifics, and watch your fitness routine become a lasting part of your lifestyle.

References:

https://www.tandfonline.com/doi/full/10.1080/08870446.2023.2241777

Posted on: February 5, 2024February 6, 2024

Why Your Workout Might be Holding You Back

So, you’ve been hitting the gym, clocking in those miles, or sweating it out in your living room – all in the name of fitness. But here’s the kicker – despite your dedication, the results might not be adding up the way you expected. Ever heard the phrase, “You can’t out-exercise a bad diet”? Well, it turns out there’s more to the story than just counting calories.

Picture this: you finish a killer workout, and suddenly, the temptation to laze on the sofa or skip the stairs for the lift kicks in. Ever wondered if your body is playing tricks on you? Recent research suggests that it might be, and the culprit is something called exercise compensation.

When the Sweat Stops, the Compensation Begins

We get it – working out is tough. But what if we told you that your body might be playing a sneaky game with you? A study shows that after a workout, 16 out of 24 studies found people tend to move less in the hours and days that follow. Yeah, you read that right – less movement, not more.

Let’s talk about Non-exercise Physical Activity or NEPA – the unsung hero of your daily calorie burn. It’s the stuff you do outside your structured workout – the steps, chores, and all the little moves that add up. Shockingly, the research spills the beans: on average, folks compensate for their gym sessions by cutting back on other forms of physical activity.

Mind Games: Your Mood and Your Munchies

Remember that post-workout glow? Turns out, it’s more than just sweat. A small 2012 study found a link between feeling good after a workout and eating less. So, how you feel post-exercise might be key to keeping your calorie intake in check.

How to Break Free from the Workout Rut

Listen Up: Don’t ignore what your body is telling you. Feeling exhausted, not just during but after your workout? Maybe it’s time to dial it back a notch.
Move Beyond the Burn: Your workout shouldn’t be a pass to veg out. Instead of rewarding yourself with a marathon on the sofa, find a balance that keeps you moving throughout the day.
Check Your Feel-Good Factor: Pay attention to how you feel after a workout. Feeling awesome? That might be your ticket to healthier eating habits.

In the grand scheme of a healthy lifestyle, it’s time to ditch the one-size-fits-all view. Your workout isn’t just about burning calories; it’s about understanding how your body reacts and finding a sweet spot between exercise and your everyday hustle. Break out of the ‘Work Out, Veg Out’ cycle, and dive into a fitness journey that’s as unique as you are. Your body will thank you for it.

References:

http://dx.doi.org/10.1371/journal.pone.0083498

http://dx.doi.org/10.1007/s13668-023-00467-y

http://dx.doi.org/10.1016/j.psychsport.2012.02.012

http://dx.doi.org/10.3389/fphys.2019.01048

Posted on: January 29, 2024December 3, 2023

Discover the Joy of Strength Training: A Guide Tailored for You

Do you ever feel like your fitness routine is missing something? Perhaps you’re one of the many who enjoy walks but haven’t delved into the world of strength training. A recent study uncovered a surprising truth — older adults are often unaware of the strength training aspect of official physical activity guidelines. The question emerges: How can we make strength training not only beneficial but also enjoyable, especially for those who are new to it?

In a 2010 study, researchers offered a fresh perspective: the simplicity of strength training. While fitness professionals may revel in the details of exercise intricacies, it can be intimidating for those not immersed in the gym culture.

Simplifying the Strength Journey for You

You might be intrigued by the idea of strength training but overwhelmed by the complexity often associated with it. Here’s the good news: You don’t need an intricate plan. Two straightforward training sessions a week covering essential movements and muscle groups are the foundation. The best part? You have the flexibility to choose equipment that feels comfortable, whether it’s machines, dumbbells, resistance bands, or even just your body weight.

The secret lies in the effort you put in. You don’t need to worry about complicated percentages of your one-rep max. The key is to push yourself to the point of muscular fatigue during at least one set of each exercise. Forget the technicalities — focus on that internal sensation of your muscles getting a good workout.

Why Does Simplicity Matter for You?

Boosting Your Confidence: Starting with a simpler training program takes away the stress of figuring out complex routines. This allows you to channel your mental energy into what truly matters—giving your best effort. As you witness results, your confidence in your ability to follow through grows, making you more likely to stick with the program.
More Than Just Training: The beauty of simplicity in training is that it leaves you with mental energy to spare. You can use this reserve to focus on other aspects of your health, like nutrition and lifestyle adjustments. As you achieve success in your fitness routine, you’ll find yourself with the mental capacity to explore new ways to enhance your overall well-being.

Embarking on a strength-training journey doesn’t have to be daunting. It can be simple, enjoyable, and immensely rewarding. The goal is not perfection but progress, and the joy of feeling stronger with each session. Let’s redefine strength training together, making it accessible, effective, and, most importantly, tailored just for you.

References:

http://dx.doi.org/10.3390/ijerph191610002

http://dx.doi.org/10.1249/JSR.0b013e3181e7da73

Posted on: January 15, 2024December 3, 2023

Late Middle Age Fitness Dilemma: Is ‘Eat Less, Move More’ the Answer?

Imagine you’re an older adult who has been wrestling with weight issues for years, perhaps even decades. Now in your 50s or 60s, nearing retirement, you’re facing a critical juncture where, with each passing year, you’re witnessing the unwelcome transformation of muscle into fat. This increase in body fat raises the stakes for conditions like high blood pressure, cardiovascular diseases, and type 2 diabetes.

So, what’s the best strategy to reverse this trend? Over the years, you’ve heard three seemingly conflicting narratives on how to shed those extra pounds. The first preaches the mantra “eat less, move more,” emphasising the dual importance of calorie restriction and aerobic exercise. The second focuses on the kitchen, claiming that the path to a leaner body primarily involves strict dieting and a high-protein intake. The third story promotes “lifting weights to lose weight,” arguing that intense resistance training can rev up your metabolism and sculpt your physique.

In this journey towards optimal body composition in your late middle age, which of these stories holds the key?

A recent research review provides some clarity.

How the Study Worked

This review draws insights from 66 studies involving nearly 5,000 individuals aged between 55 and 70, all with a BMI ranging from 25 to 40. The interventions in these studies varied, lasting around 12 weeks on average, and were categorised into three groups: diet, exercise, and a combination of both.

What the Study Revealed

Body-Fat Percentage Results:

The most effective strategy? Calorie restriction with high protein plus any form of exercise, which reduced body-fat percentage by about four points on average.

Fat Mass Results:

For total fat loss, calorie restriction plus high protein led the way, cutting an average of 5.86 kg (13 pounds). Interestingly, calorie restriction plus resistance training achieved similar results.

Lean Body Mass (LBM):

The surprise here was that combined resistance and aerobic training resulted in the most significant gains in LBM, followed by aerobic training alone. Calorie restriction, on its own, led to small reductions in lean mass.

All Outcomes – The Overall Winner:

For overall improvements in body composition, the winning combination was calorie restriction plus resistance training.

Key Takeaways

Clearly, the magic lies in the combination of diet and exercise. Let’s revisit the three stories:

“Eat less, move more”: Calorie restriction paired with any exercise proved most effective for reducing body-fat percentage, especially with a high-protein diet.
“Abs are made in the kitchen”: Calorie restriction plus high protein excelled in pure fat loss and reducing body-fat percentage, waist circumference, and BMI. However, cutting calories without exercise resulted in a small muscle loss.
“Lift weights to lose weight”: As a standalone for fat loss, resistance training was modestly effective for older adults. But, when combined with a reduced-calorie diet, it emerged as a winner, showing excellent outcomes in fat mass reduction, body-fat percentage, BMI, and waist circumference.

In your journey to a healthier you, the evidence points towards a holistic approach—a balanced mix of dietary changes and exercise, with a special nod to the combination of calorie restriction and resistance training. It’s not just about losing fat; it’s about optimising your body composition for a healthier, more resilient future.

References:

http://dx.doi.org/10.1016/j.advnut.2023.04.001

psychiatrist.com/jcp/mean-difference-standardized-mean-difference-smd-and-their-use-in-meta-analysis

http://dx.doi.org/10.1111/obr.13428

Posted on: January 8, 2024December 3, 2023

Interested in Holistic Fitness? Here are Insights from 4 Key Studies

When it comes to strength training, we’ve delved into numerous aspects: from tailoring programs for seniors to debating the merits of lifting lighter weights. In this edition, we’re shifting focus to bring you insights from recent studies that individually might not stand out but collectively offer valuable guidance for your fitness journey.

Study #1: Your Personal Training Outcomes

A thorough analysis from McMaster University reveals a universal truth: every training program, no matter its specifics, achieves two common outcomes—increased muscle strength and size for you. While variables like loads, sets, and frequency matter, the key takeaway is finding your minimum effective dose. Tailor your workouts to align with your interests for sustained engagement and results.

Study #2: Your Lifting Speed Matters

Remember the slow-lifting craze? A recent meta-analysis on lifting speeds underscores the importance of your preferred tempo. Regardless of your age or gender, faster lifting consistently leads to superior strength gains for you. Choose your preferred lifting tempo within reason, and focus on other critical variables that drive your progress.

Study #3: Your Brain Power Linked to Leg Strength

As we age, physical and cognitive declines often go hand in hand. A study examining older adults found a strong correlation between leg strength and cognitive function. Surprisingly, muscle mass isn’t directly linked to cognitive performance, emphasising the unique benefits of focusing on your strength, especially as you age.

Study #4: Lifting for Your Academic Excellence

The most unexpected finding comes from research suggesting that resistance training in children and adolescents improves cognitive function, academic performance, and task focus. While the exact mechanisms aren’t fully understood, it’s proposed that the discipline and persistence cultivated in the gym might translate into improved self-regulation in academic settings.

In the dynamic world of resistance training, these studies offer practical insights. Tailor your approach to individual preferences, embrace the power of diverse training speeds, recognise the importance of strength in cognitive health, and consider the unexpected benefits of lifting for academic success. Remember, strengthening the body goes hand in hand with fortifying the mind, offering a holistic approach to well-being and performance.

References:

http://dx.doi.org/10.1136/bjsports-2023-106807

http://dx.doi.org/10.1519/JSC.0000000000004490

https://onlinelibrary.wiley.com/doi/10.1002/lim2.90

http://dx.doi.org/10.1007/s40279-023-01881-6