Very interesting movements. I tried really hard to not make monkey noises during part of it since I would get even more crazy looks than normal.
Thanks to Rick for sending this one to me!
Just a reminder that I will be on iron radio this Friday, so get your questions into them and tune in
Mike T Nelson on Iron Radio-click here
Rock on
Mike T Nelson
Tuesday, March 31, 2009
Sunday, March 29, 2009
Headstands, Politicians and Iron Radio--oh my!
In This Issue
For those who are on my newsletter (and if you are not, you can sign up on the upper right hand side) you know that one of my goals for this year is to do a standing back flip. The catch is that I have never taken any gymnastic courses EVER and I currently have some visual issues.
My right eye is suppressed, meaning that when most people view and objects, two images (one from each eye) go to the brain and the brain compares the images to combine them. Well, my brain gets two very different images and since the brain doesn't like to be confused, it "dumps" one of them to avoid confusion.
Both of my eyes track together, but my depth perception is the same as if a normal person had one eye closed. My goal is to get both of them to work together and regain more depth perception.
Now add in some new head positions and goofy 3D vision and it makes for some interesting video as you can see below!
My girlfriend Jodie showing me how it is done!
My attempts
I soon realized as soon as my head went down, I had no idea what the rest of my body was doing! Yikes!
I need to send a very special thanks to Olympic coach Pat at Minnesota Twisters for all the expert advice. She did an excellent job and if you are looking to learn gymnastics, check them out below
Minnesota Twisters
Mike T Nelson on Iron Radio this Friday
I will be on Iron Radio this coming Friday discussing
"Periodizing Training & Nutrition"
EVENT: Iron Radio With Mike T Nelson
DATE & TIME: Friday, April 3rd at 2:00pm Eastern
FORMAT: Simulcast! (Attend via Phone or Webcast -- it's your choice)
TO ATTEND THIS EVENT, CLICK THIS LINK NOW...
http://instantTeleseminar.com/?eventid=6770136
www.ironradio.org
Please tune in and send in some great questions! It will be a good time.
Special Request from Carl Lanore
Carl is the host of Super Human Radio and does an excellent job. Check out the interview on did with Carl on proprioception "2 Way Muscle Talk" a few weeks ago
"I have never asked anyone to help promote a show before... but this is different. The show that aired today has serious implications and ramifications to ALL OF US. Please listen and pass along to your members, friends and family. The link below is the permalink to this particular episode and will NOT change. Use this link when passing it along. Thanks in advance. "
Carl
Show # 277
03/20/2009
- MUST HEAR EPISODE - New Legislature Will Restrict Your Access To Healthy Food... This Is NOT a Hoax
Guest: Judith McGeary and Pete Kennedy
They're at it again! Politicians and special interest groups. If they have their way we will all lose access to health giving nutritious foods AND the family farm will , once and for all, be put to death. You must listen and pass this show on to others NOW.
Download this episode - http://www.superhumanradio.com/rss/2009/SHR_Show_277.mp3
Thanks and any comments, let me know!
Rock on
Mike T Nelson
- Standing Backflip
- Iron Radio with Me
- Super Human Radio Update
For those who are on my newsletter (and if you are not, you can sign up on the upper right hand side) you know that one of my goals for this year is to do a standing back flip. The catch is that I have never taken any gymnastic courses EVER and I currently have some visual issues.
My right eye is suppressed, meaning that when most people view and objects, two images (one from each eye) go to the brain and the brain compares the images to combine them. Well, my brain gets two very different images and since the brain doesn't like to be confused, it "dumps" one of them to avoid confusion.
Both of my eyes track together, but my depth perception is the same as if a normal person had one eye closed. My goal is to get both of them to work together and regain more depth perception.
Now add in some new head positions and goofy 3D vision and it makes for some interesting video as you can see below!
My girlfriend Jodie showing me how it is done!
My attempts
I soon realized as soon as my head went down, I had no idea what the rest of my body was doing! Yikes!
I need to send a very special thanks to Olympic coach Pat at Minnesota Twisters for all the expert advice. She did an excellent job and if you are looking to learn gymnastics, check them out below
Minnesota Twisters
Mike T Nelson on Iron Radio this Friday
I will be on Iron Radio this coming Friday discussing
"Periodizing Training & Nutrition"
EVENT: Iron Radio With Mike T Nelson
DATE & TIME: Friday, April 3rd at 2:00pm Eastern
FORMAT: Simulcast! (Attend via Phone or Webcast -- it's your choice)
TO ATTEND THIS EVENT, CLICK THIS LINK NOW...
http://instantTeleseminar.com/?eventid=6770136
www.ironradio.org
Please tune in and send in some great questions! It will be a good time.
Special Request from Carl Lanore
Carl is the host of Super Human Radio and does an excellent job. Check out the interview on did with Carl on proprioception "2 Way Muscle Talk" a few weeks ago
Z Health, Proprioception, Neuroplasticity all on Super Human Radio
Carl recently did a very important episode, so see his comment below"I have never asked anyone to help promote a show before... but this is different. The show that aired today has serious implications and ramifications to ALL OF US. Please listen and pass along to your members, friends and family. The link below is the permalink to this particular episode and will NOT change. Use this link when passing it along. Thanks in advance. "
Carl
Show # 277
03/20/2009
- MUST HEAR EPISODE - New Legislature Will Restrict Your Access To Healthy Food... This Is NOT a Hoax
Guest: Judith McGeary and Pete Kennedy
They're at it again! Politicians and special interest groups. If they have their way we will all lose access to health giving nutritious foods AND the family farm will , once and for all, be put to death. You must listen and pass this show on to others NOW.
Download this episode - http://www.superhumanradio.com/rss/2009/SHR_Show_277.mp3
Thanks and any comments, let me know!
Rock on
Mike T Nelson
Saturday, March 28, 2009
Inspiration: New APA Raw Deadlift Record by Layne Norton
Just wanted to put up a quick inspirational video for everyone.
Below is Layne Norton setting a new APA Raw Deadlift record in the 220lb weight class. He deadlifted 3Xs his body weight! Although you would not believe it from the video below, Layne is actually a professional natural body builder, so powerlifting is not his main focus even! If you want to LOOK strong, it helps to BE strong.
Layne is also a PhD Candidate in Exercise Physiology working in protein synthesis research and runs his own training and business too. Everyone is busy and if you want to achieve anything you need to step up and get after it. Time is NOT an excuse.
Check out his website at http://www.biolayne.com/
CONGRATS to Layne!
What is holding you back?
Rock on
Mike T Nelson
Below is Layne Norton setting a new APA Raw Deadlift record in the 220lb weight class. He deadlifted 3Xs his body weight! Although you would not believe it from the video below, Layne is actually a professional natural body builder, so powerlifting is not his main focus even! If you want to LOOK strong, it helps to BE strong.
Layne is also a PhD Candidate in Exercise Physiology working in protein synthesis research and runs his own training and business too. Everyone is busy and if you want to achieve anything you need to step up and get after it. Time is NOT an excuse.
Check out his website at http://www.biolayne.com/
CONGRATS to Layne!
What is holding you back?
Rock on
Mike T Nelson
Friday, March 27, 2009
Z Health Testimonial: Endurance Athlete
Z Health Testimonial TimeMike is like a miracle worker. One time I was walking with him and he asked me if I had ever been in an accident. I said no. Then he said, You walk funny. He had me do just a few odd exercises and suddenly my whole gait felt different. It actually felt smooth. I didn't know it could feel like that. That whole episode lasted about 5 minutes. Unbelievable!
--Neil Erdmans, Team Strong Heart Race Across America (RAAM) Rider
Team Heartstrong finished 3rd in the 2007 RAAM
Mike's notes
Thanks Neil! Some of the Z Health drills are kind of odd, but as Dr. Cobb likes to say "you should be able to make changes at the speed of the nervous system" which is VERY fast.
I was a crew member for the RAAM race that year, and it was quite the experience to say the least. Be sure to check out my blog posts about it below.
Race Across America Update!
Team Strong Heart places 3rd in RAAM!!
Neil just before the big race in 2007Be sure to follow Team Strong Heart for 2009 RAAM!
Check out Neil's blog at Nerdy Bike
Wednesday, March 25, 2009
Make It Easy and Ergogenics - Caffeine, Performance, and Cortisol
Make It Easy
Here is the tip of the day based on a conversation I had with Frankie Faires awhile back.
Your goal in the gym is to make what you are doing look easy.
Your goal is NOT to make tons of noise, grunt, tighten your neck and have a few veins burst in your head. If that happens as a by product on occasion, I will let ya slide; but that is NOT the intended goal.
Watch elite athletes. Do they make it look hard or easy?
If they make it look easy, why are YOU making it look hard?
How do you make it look easy?
1) It is easy (so get stronger or more coordinated or both)
2) Practice like it is easy.
Now, this does NOT mean bad form. Perfect form! Does grinding your teeth so hard that your eyes almost close help you lift more? Or is this a learned response from doing many reps that way? I would go with the latter.
Here is a great deadlift video. Notice the crap ton of weight on the bar, notice the focus, but does he make it look easy or hard? For those that are bad at math, it is 937 lbs!
Blog update on Nerve Flossing
I did a post awhile back discussing how nerve flossing can increase range of motion, strength and ultimately performance (see below)
Nerve Flossing part 3
On to the studies!
2 awesome studies below along with my comemnts.
Check out my comments below each one
Effect of caffeine on the neuromuscular system - potential as an ergogenic aid.
Tarnopolsky MA. Departments of Pediatrics and Medicine, McMaster University, Hamilton, ON L8N3Z5, Canada(e-mail: tarnopol@mcmaster.ca).
The ergogenic effect of caffeine on endurance exercise performance is multifactorial; however, there is evidence for an effect on both the central nervous system and the excitation-contraction coupling of skeletal muscle. The increase in exercise performance seen following intracerebroventrical caffeine injection in rats provides strong evidence for a central ergogenic effect. The central ergogenic effect is not likely related to the ability of caffeine to promote wakefulness, but could be due to an increase in the pain and effort perception threshold. There is no evidence that caffeine alters peripheral nerve conduction velocity or neuromuscular transmission, and 1 study showed that motor unit synchronization was not altered by caffeine. Studies have also shown that caffeine can have a direct effect on skeletal muscle that could be ergogenic.
For example, patients with high cervical spinal cord lesions showed improvements in stimulated contractile force during cycling, in spite of the fact that they have no peripheral pain input and no sympathetic nervous system response. Two studies have found a potentiation of force production during submaximal stimulation intensities, and 1 found that the M-wave amplitude was not altered by caffeine. Together, these studies suggest that caffeine can enhance contractile force during submaximal contractions by potentiating calcium release from the ryanodine receptor, not by altering sarcoplasmic excitability. Furthermore, the potentiation of force during submaximal electrical stimulation is identical in habitual and nonhabitual caffeine consumers.
Conclusion: In summary, the ergogenic effects of caffeine during endurance activity are mediated partly by enhanced contractile force and partly by a reduction in perceived exertion, possibly though a blunting of effort and (or) pain.
My Notes:
Endurance training at a high level is all about "pain management". While I believe that pain is very ergolytic (pain decreases performance), caffeine use may be a way to enhance endurance performance.
Like all things, if you do decide to try it out, pure anhydrous caffeine (No Doze) is the best way to go since you want to standardize the caffeine amount. Make sure you do in practice a few times and NOT before a big race!! Practice makes perfect.
Related posts
Research Update: December: Ergogenics-Caffeine and Asprin
Next study!
Caffeine and carbohydrate supplementation during exercise when in negative energy balance: effects on performance, metabolism, and salivary cortisol.
Slivka D, Hailes W, Cuddy J, Ruby B. Montana Center for Work Physiology and Exercise Metabolism (WPEM), Department of Health and Human Performance, The University of Montana, 32 Campus Drive, Missoula, MT 59812, USA.
The ingestion of carbohydrate (+CHO) and caffeine (+CAF) during exercise is a commonly used ergogenic practice. Investigations are typically conducted with subjects who are in a rested state after an overnight fast. However, this state of positive energy balance is not achieved during many work and exercise circumstances. The aim of this study was to evaluate the substrate use and performance effects of caffeine and carbohydrate consumed alone and in combination while participants were in negative energy balance.
Male participants (n = 9; 23 +/- 3 years; 74.1 +/- 10.6 kg) completed 4 trials in random order: -CAF/-CHO, -CAF/+CHO, +CAF/-CHO, and +CAF/+CHO. Diet and exercise were prescribed for 2 days before each trial to ensure negative energy balance. For each trial, before and after 2 h of cycling at 50% of maximal watts, a saliva sample and a muscle biopsy (vastus lateralis) were obtained. A simulated 20 km time trial was then performed.
The respiratory exchange ratio was higher (p <> 0.05), or any of the other trials. When co-ingested with carbohydrate, caffeine increased fat use and decreased nonmuscle glycogen carbohydrate use over carbohydrate alone when participants are in negative energy balance.
Conclusion: When co-ingested with carbohydrate, caffeine increased fat use and decreased nonmuscle glycogen carbohydrate use over carbohydrate alone when participants are in negative energy balance; However, caffeine had no effect on the 20 km cycling time trial performance.
My Notes:
The use of burning more fat for fuel is referred to as the "Randle effect" The more technical definition is the inhibition of the oxidation of glucose by an excess of fatty acids. It appears that this study would confirm that caffeine does increase the use of fatty acids as fuel, but I am not convinced yet. If this is true, why was it not show in the caffeine but no carbs group? They pulled salivary cortisol levels, but did not report them in the abstract? Hmmmm.
See this related post
Rock on
Mike T Nelson
Here is the tip of the day based on a conversation I had with Frankie Faires awhile back.
Your goal in the gym is to make what you are doing look easy.
Your goal is NOT to make tons of noise, grunt, tighten your neck and have a few veins burst in your head. If that happens as a by product on occasion, I will let ya slide; but that is NOT the intended goal.
Watch elite athletes. Do they make it look hard or easy?
If they make it look easy, why are YOU making it look hard?
How do you make it look easy?
1) It is easy (so get stronger or more coordinated or both)
2) Practice like it is easy.
Now, this does NOT mean bad form. Perfect form! Does grinding your teeth so hard that your eyes almost close help you lift more? Or is this a learned response from doing many reps that way? I would go with the latter.
Here is a great deadlift video. Notice the crap ton of weight on the bar, notice the focus, but does he make it look easy or hard? For those that are bad at math, it is 937 lbs!
Blog update on Nerve Flossing
I did a post awhile back discussing how nerve flossing can increase range of motion, strength and ultimately performance (see below)
Nerve Flossing Z Health Style: I Can Rotate My Neck!
Todd at Better Movement has a whole 3 part series on it that is very well done. Check it out belowNerve Flossing part 3
On to the studies!
2 awesome studies below along with my comemnts.
Check out my comments below each one
Effect of caffeine on the neuromuscular system - potential as an ergogenic aid.
Tarnopolsky MA. Departments of Pediatrics and Medicine, McMaster University, Hamilton, ON L8N3Z5, Canada(e-mail: tarnopol@mcmaster.ca).
The ergogenic effect of caffeine on endurance exercise performance is multifactorial; however, there is evidence for an effect on both the central nervous system and the excitation-contraction coupling of skeletal muscle. The increase in exercise performance seen following intracerebroventrical caffeine injection in rats provides strong evidence for a central ergogenic effect. The central ergogenic effect is not likely related to the ability of caffeine to promote wakefulness, but could be due to an increase in the pain and effort perception threshold. There is no evidence that caffeine alters peripheral nerve conduction velocity or neuromuscular transmission, and 1 study showed that motor unit synchronization was not altered by caffeine. Studies have also shown that caffeine can have a direct effect on skeletal muscle that could be ergogenic.
For example, patients with high cervical spinal cord lesions showed improvements in stimulated contractile force during cycling, in spite of the fact that they have no peripheral pain input and no sympathetic nervous system response. Two studies have found a potentiation of force production during submaximal stimulation intensities, and 1 found that the M-wave amplitude was not altered by caffeine. Together, these studies suggest that caffeine can enhance contractile force during submaximal contractions by potentiating calcium release from the ryanodine receptor, not by altering sarcoplasmic excitability. Furthermore, the potentiation of force during submaximal electrical stimulation is identical in habitual and nonhabitual caffeine consumers.
Conclusion: In summary, the ergogenic effects of caffeine during endurance activity are mediated partly by enhanced contractile force and partly by a reduction in perceived exertion, possibly though a blunting of effort and (or) pain.
My Notes:
Endurance training at a high level is all about "pain management". While I believe that pain is very ergolytic (pain decreases performance), caffeine use may be a way to enhance endurance performance.
Like all things, if you do decide to try it out, pure anhydrous caffeine (No Doze) is the best way to go since you want to standardize the caffeine amount. Make sure you do in practice a few times and NOT before a big race!! Practice makes perfect.
Related posts
Research Update: December: Ergogenics-Caffeine and Asprin
Next study!
Caffeine and carbohydrate supplementation during exercise when in negative energy balance: effects on performance, metabolism, and salivary cortisol.
Slivka D, Hailes W, Cuddy J, Ruby B. Montana Center for Work Physiology and Exercise Metabolism (WPEM), Department of Health and Human Performance, The University of Montana, 32 Campus Drive, Missoula, MT 59812, USA.
The ingestion of carbohydrate (+CHO) and caffeine (+CAF) during exercise is a commonly used ergogenic practice. Investigations are typically conducted with subjects who are in a rested state after an overnight fast. However, this state of positive energy balance is not achieved during many work and exercise circumstances. The aim of this study was to evaluate the substrate use and performance effects of caffeine and carbohydrate consumed alone and in combination while participants were in negative energy balance.
Male participants (n = 9; 23 +/- 3 years; 74.1 +/- 10.6 kg) completed 4 trials in random order: -CAF/-CHO, -CAF/+CHO, +CAF/-CHO, and +CAF/+CHO. Diet and exercise were prescribed for 2 days before each trial to ensure negative energy balance. For each trial, before and after 2 h of cycling at 50% of maximal watts, a saliva sample and a muscle biopsy (vastus lateralis) were obtained. A simulated 20 km time trial was then performed.
The respiratory exchange ratio was higher (p <> 0.05), or any of the other trials. When co-ingested with carbohydrate, caffeine increased fat use and decreased nonmuscle glycogen carbohydrate use over carbohydrate alone when participants are in negative energy balance.
Conclusion: When co-ingested with carbohydrate, caffeine increased fat use and decreased nonmuscle glycogen carbohydrate use over carbohydrate alone when participants are in negative energy balance; However, caffeine had no effect on the 20 km cycling time trial performance.
My Notes:
The use of burning more fat for fuel is referred to as the "Randle effect" The more technical definition is the inhibition of the oxidation of glucose by an excess of fatty acids. It appears that this study would confirm that caffeine does increase the use of fatty acids as fuel, but I am not convinced yet. If this is true, why was it not show in the caffeine but no carbs group? They pulled salivary cortisol levels, but did not report them in the abstract? Hmmmm.
See this related post
Will Caffeine Help Me Loose Fat? New Research
If anyone wants more info on this one, drop me a note in the comments section and I may have to do some further investigation. Or if you have already done that, I really want to hear from you.Rock on
Mike T Nelson
Testimonial Time, Blogs, Fat Loss and Bone Health Connection?
Testimonial Time
I had the privilege to do a clinic on the basics of Z Health and how to maximize your training for some of the fine folks from 5 Ring Fitness this past weekend.
The recent clinic with Mike T Nelson, Master Z Trainer and RKC was a huge hit! He met the challenge remarkably well, covering a broad range of subject matter seamlessly and fielding everyone's questions with concise and germane answers.
He held the attention of the group with good natured humor and proved himself to be an able instructor. We at 5 Rings Fitness are very greatful for his time, thanks Mike, hope we can do that again in the future.
James Neidlinger, RKC
5 Ring Fitness
Check out his blog also at
5 Rings Fitness Blogspot
Thanks again James and it was a true pleasure to teach for yourself and the eager group of students you brought in!
If anyone else is interested a custom clinic, drop me a line by clicking on the blue text below.
Put in the subject line "Mike T Nelson Clinic info...'"
Email me by clicking here
If you are interested in KBs, Dragon Door has them for 30% off now!
Pick them up by clicking on this link
I want some Dragon Door Kettlebells!
I have many of the them and I absolutely love them. Stop paying big money for the gym with all the fancy machines.
Blog Updates!
I have added a few new blogs on the right, so check them out
Tommy's Blog
He is an assistant strength and condititiong coach here at the University of Minnesota and all around really smart guy. He is also under taking some crazy training too! See the link below
Tommy's blog
Bob Kaufer is a fellow Z Health guy and now has a new blog dedicated to his passion for health and fitness. Check it out below
Neuro Performance & Health
Aaron S speaks out on running!
My buddy and strength coach Aaron S has an excellent blog post about running. This is NOT your average post on the topic. Check it out below
What do your bones have to do with fat loss? See the study below and my comments at the end.
The relationship of serum osteocalcin concentration to insulin secretion, sensitivity, and disposal with hypocaloric diet and resistance training.
Fernández-Real JM, Izquierdo M, Ortega F, Gorostiaga E, Gómez-Ambrosi J, Moreno-Navarrete JM, Frühbeck G, Martínez C, Idoate F, Salvador J, Forga L, Ricart W, Ibañez J. Department of Diabetes, Institut d'Investigació Biomédica de Girona, CIBER Fisiopatología de la Obesidad y Nutrición CB06/03/010, 17007 Girona, Catalonia, Spain. uden.jmfernandezreal@htrueta.scs.es
CONTEXT: Bone has recently been described as exhibiting properties of an endocrine organ by producing osteocalcin that increases insulin sensitivity and secretion in animal models.
OBJECTIVE AND DESIGN: We aimed to evaluate circulating osteocalcin in association with insulin sensitivity and insulin secretion in three different studies in nondiabetic subjects: one cross-sectional study in 149 men (using minimal model), and two longitudinal studies in two independent groups (one formed by 26 women, and the other by 9 men and 11 women), after a mean of 7.3 and 16.8% weight loss, and after a mean of 8.7% weight loss plus regular exercise.
RESULTS: In the cross-sectional study, circulating osteocalcin was associated with insulin sensitivity, mainly in lean subjects, and with insulin secretion (only in lean subjects). A mean of 16.8%, but not 7.3% weight loss, led to significant increases in circulating osteocalcin.
However, a mean of 8.7% weight loss plus regular exercise led to the more pronounced effects on the serum osteocalcin concentration, which increased in parallel to reduced visceral fat mass, unchanged thigh muscle mass, and increased leg strength and force. The postintervention serum levels of osteocalcin were associated with both insulin sensitivity (r = 0.49; P = 0.03) and fasting triglycerides (r = -0.54; P = 0.01). The change in visceral fat was the parameter that best predicted the change in serum osteocalcin, once age, body mass index, and insulin sensitivity changes were controlled for (P = 0.002).
CONCLUSION: Circulating osteocalcin could mediate the role of bone as an endocrine organ in humans.
My Notes:
I find this study fascinating! I don't think many (I sure as heck would not) have thought of bone has having a potential effect upon fat loss!
Wow. It goes to show that it is all connected.
"All the body, all the time" --Dr. Eric Cobb
I have some thoughts that bone may regulate hypertrophy, but I have not seen any literature on that aspect yet. Muscles attach to bone and perhaps in some people, bone strength may be a limiting factor, thus working like an arthrokinetic reflex, inhibiting muscle force creation in the brain.
Arthro, who? Below is a post on the arthrokinetic reflex that is taught in Z Health R Phase.
Summary Keep looking at the body as a WHOLE and you will be on track!
Rock on
Mike T Nelson
I had the privilege to do a clinic on the basics of Z Health and how to maximize your training for some of the fine folks from 5 Ring Fitness this past weekend.
The recent clinic with Mike T Nelson, Master Z Trainer and RKC was a huge hit! He met the challenge remarkably well, covering a broad range of subject matter seamlessly and fielding everyone's questions with concise and germane answers.
He held the attention of the group with good natured humor and proved himself to be an able instructor. We at 5 Rings Fitness are very greatful for his time, thanks Mike, hope we can do that again in the future.
James Neidlinger, RKC
5 Ring Fitness
Check out his blog also at
5 Rings Fitness Blogspot
Thanks again James and it was a true pleasure to teach for yourself and the eager group of students you brought in!
If anyone else is interested a custom clinic, drop me a line by clicking on the blue text below.
Put in the subject line "Mike T Nelson Clinic info...'"
Email me by clicking here
If you are interested in KBs, Dragon Door has them for 30% off now!
Pick them up by clicking on this link
I want some Dragon Door Kettlebells!
I have many of the them and I absolutely love them. Stop paying big money for the gym with all the fancy machines.
Blog Updates!
I have added a few new blogs on the right, so check them out
Tommy's Blog
He is an assistant strength and condititiong coach here at the University of Minnesota and all around really smart guy. He is also under taking some crazy training too! See the link below
Tommy's blog
Bob Kaufer is a fellow Z Health guy and now has a new blog dedicated to his passion for health and fitness. Check it out below
Neuro Performance & Health
Aaron S speaks out on running!
My buddy and strength coach Aaron S has an excellent blog post about running. This is NOT your average post on the topic. Check it out below
Aaron Schwenzfeier's Blog: Running
Study TimeWhat do your bones have to do with fat loss? See the study below and my comments at the end.
The relationship of serum osteocalcin concentration to insulin secretion, sensitivity, and disposal with hypocaloric diet and resistance training.
Fernández-Real JM, Izquierdo M, Ortega F, Gorostiaga E, Gómez-Ambrosi J, Moreno-Navarrete JM, Frühbeck G, Martínez C, Idoate F, Salvador J, Forga L, Ricart W, Ibañez J. Department of Diabetes, Institut d'Investigació Biomédica de Girona, CIBER Fisiopatología de la Obesidad y Nutrición CB06/03/010, 17007 Girona, Catalonia, Spain. uden.jmfernandezreal@htrueta.scs.es
CONTEXT: Bone has recently been described as exhibiting properties of an endocrine organ by producing osteocalcin that increases insulin sensitivity and secretion in animal models.
OBJECTIVE AND DESIGN: We aimed to evaluate circulating osteocalcin in association with insulin sensitivity and insulin secretion in three different studies in nondiabetic subjects: one cross-sectional study in 149 men (using minimal model), and two longitudinal studies in two independent groups (one formed by 26 women, and the other by 9 men and 11 women), after a mean of 7.3 and 16.8% weight loss, and after a mean of 8.7% weight loss plus regular exercise.
RESULTS: In the cross-sectional study, circulating osteocalcin was associated with insulin sensitivity, mainly in lean subjects, and with insulin secretion (only in lean subjects). A mean of 16.8%, but not 7.3% weight loss, led to significant increases in circulating osteocalcin.
However, a mean of 8.7% weight loss plus regular exercise led to the more pronounced effects on the serum osteocalcin concentration, which increased in parallel to reduced visceral fat mass, unchanged thigh muscle mass, and increased leg strength and force. The postintervention serum levels of osteocalcin were associated with both insulin sensitivity (r = 0.49; P = 0.03) and fasting triglycerides (r = -0.54; P = 0.01). The change in visceral fat was the parameter that best predicted the change in serum osteocalcin, once age, body mass index, and insulin sensitivity changes were controlled for (P = 0.002).
CONCLUSION: Circulating osteocalcin could mediate the role of bone as an endocrine organ in humans.
My Notes:
I find this study fascinating! I don't think many (I sure as heck would not) have thought of bone has having a potential effect upon fat loss!
Wow. It goes to show that it is all connected.
"All the body, all the time" --Dr. Eric Cobb
I have some thoughts that bone may regulate hypertrophy, but I have not seen any literature on that aspect yet. Muscles attach to bone and perhaps in some people, bone strength may be a limiting factor, thus working like an arthrokinetic reflex, inhibiting muscle force creation in the brain.
Arthro, who? Below is a post on the arthrokinetic reflex that is taught in Z Health R Phase.
Jammed Joints and Muscular Weakness--Stability and Mobility
For those that prefer video, here it is for ya!Summary Keep looking at the body as a WHOLE and you will be on track!
Rock on
Mike T Nelson
Tuesday, March 24, 2009
Performance Research for March: Endurance Training vs Strength Training
So I am running behind a bit on studies, so this post will be a bit longer than normal and my comments are included at the start instead of after each one
Endurnace vs Strength Training Adaptations
The first study is looking at the signals from endurance training. There is a resurgence of sorts in the literature now of how the body adapts to training, both for endurance and strength performance.
Dr. Hawley's lab in the "Land Down Under" has done some very cool work in this area. I was able to see a great talk from Dr. Coffey at ACSM last year about this topic. The plasticity of the human body is just amazing!
Early signaling responses to divergent exercise stimuli in skeletal muscle from well-trained humans
He was also just on the MD Research show, so check out that link belowMD Research Podcast
What do we know?
We know that strength athletes are not going to be the first ones to finish a marathon race since exterme endurance training (marathon) and extreme strength (1 rep max in say olympic lifting or a powerlifting event) are on the polar opposites of the spectrum.
The SAID (specific adaptation to imposed demand) states that "your body will ALWAYS adapt to EXACTLY what you are doing, whether you are aware or not" (special thanks to Dr. Cobb and Frankie Faires for reminding me about that one a few years back).
If you want to improve your marathon times, you need to go run! You want to get stronger, you need to lift heavy things!
How much overlap can exist between the two will be a hot topic in the future and there are some very cool studies that should be out later this year looking at this topic.
What to do now?
In the meantime, while there is little data on it, if you are doing some endurance work in addition to strength training; you may want to split out your sessions. An example is below
Mon: AM low intensity bike work
Mon: PM high intensity strength work
etc.
How much time you need between sessions is debateable. Even more debateable is what about high intensity sprint work? Again, there is not tons of data behind this currently.
Hence the science AND art to coaching!
The other abstracts below discuss molecular signalling needed for protein synthasiss (aka building muscle).
Any comments, let me know!
Rock on
Mike T Nelson
Skeletal muscle eEF2 and 4EBP1 phosphorylation during endurance exercise is dependent on intensity and muscle fiber type.
Rose AJ, Bisiani B, Vistisen B, Kiens B, Richter EA. Molecular Physiology Group, Copenhagen Muscle Research Centre, Dept. of Exercise and Sport Sciences, Section of Human Physiology, University of Copenhagen, Universitetsparken 13, Copenhagen, Denmark, 2100. arose@ifi.ku.dk
Protein synthesis in skeletal muscle is known to decrease during exercise, and it has been suggested that this may depend on the magnitude of the relative metabolic stress within the contracting muscle. To examine the mechanisms behind this, the effect of exercise intensity on skeletal muscle eukaryotic elongation factor 2 (eEF2) and eukaryotic initiation factor 4E binding protein 1 (4EBP1) phosphorylation, key components in the mRNA translation machinery, were examined together with AMP-activated protein kinase (AMPK) in healthy young men. Skeletal muscle eEF2 phosphorylation at Thr56 increased during exercise but was not influenced by exercise intensity, and was lower than rest 30 min after exercise.
On the other hand, 4EBP1 phosphorylation at Thr37/46 decreased during exercise, and this decrease was greater at higher exercise intensities and was similar to rest 30 min after exercise. AMPK activity, as indexed by AMPK alpha-subunit phosphorylation at Thr172 and phosphorylation of the AMPK substrate ACCbeta at Ser221, was higher with higher exercise intensities, and these indices were higher than rest after high-intensity exercise only. Using immunohistochemistry, it was shown that the increase in skeletal muscle eEF2 Thr56 phosphorylation was restricted to type I myofibers.
CONCLUSION: Taken together, these data suggest that the depression of skeletal muscle protein synthesis with endurance-type exercise may be regulated at both initiation (i.e., 4E binding protein 1) and elongation (i.e., eukaryotic elongation factor 2) steps, with eukaryotic elongation factor 2 phosphorylation contributing at all exercise intensities but 4E binding protein 1dephosphorylation contributing to a greater extent at high vs. low exercise intensities.
Intracellular signalling pathways regulating the adaptation of skeletal muscle to exercise and nutritional changes.
Matsakas A, Patel K. School of Biological Sciences, University of Reading, Whiteknights campus, Reading, UK. A.Matsakas@gmail.com
The focus of the present review is to assimilate current knowledge concerning the differing signalling transduction cascades that control muscle mass development and affect skeletal muscle phenotype following exercise or nutritional uptake. Effects of mechanical loading on protein synthesis are discussed. Muscle growth control is regulated by the interplay of growth promoting and growth suppressing factors, which act in concert. Much emphasis has been placed on understanding how increases in the rate of protein synthesis are induced in skeletal muscle during the adaptive process.
One key point to emerge is that protein synthesis following resistance exercise or increased nutrient availability is mediated through changes in signal transduction involving the phosphorylation of mTOR and sequential activation of downstream targets. On the other hand, AMPK activation plays an important role in the inhibition of protein synthesis by suppressing the function of multiple translation regulators of the mTOR signalling pathway in response to cellular energy depletion and low metabolic conditions.
CONCLUSION: The effects of exercise and/or nutritional uptake on the activation of signalling molecules that regulate protein synthesis are highlighted, providing a better understanding of the molecular changes in the cell.
Rapamycin administration in humans blocks the contraction-induced increase in skeletal muscle protein synthesis.
Drummond MJ, Fry CS, Glynn EL, Dreyer HC, Dhanani S, Timmerman KL, Volpi E, Rasmussen BB. University of Texas Medical Branch.
Muscle protein synthesis and mTORC1 signalling are concurrently stimulated following muscle contraction in humans. In an effort to determine whether mTORC1 signalling is essential for regulating muscle protein synthesis in humans, we treated subjects with a potent mTORC1 inhibitor (rapamycin) prior to performing a series of high-intensity muscle contractions. Here we show that rapamycin treatment blocks the early (1-2h) acute contraction-induced increase (~40%) in human muscle protein synthesis. In addition, several downstream components of the mTORC1 signalling pathway were also blunted or blocked by rapamycin. For instance, S6K1 phosphorylation (Thr421/Ser424) was increased post-exercise by 6 fold in the Control group while being unchanged with rapamycin treatment.
Furthermore, eEF2 phosphorylation (Thr56) was reduced by ~25% post-exercise in the Control group but phosphorylation following rapamycin treatment was unaltered indicating that translation elongation was inhibited. Rapamycin administration prior to exercise also reduced the ability of raptor to associate with mTORC1 during post-exercise recovery. Surprisingly, rapamycin treatment prior to resistance exercise completely blocked the contraction-induced increase in the phosphorylation of ERK1/2 (Thr202/Tyr204) and blunted the increase in MNK1 (Thr197/202) phosphorylation. However, the phosphorylation of a known target of MNK1, eIF4E (Ser208), was similar in both groups (P>0.05) which is consistent with the notion that rapamycin does not directly inhibit MAPK signalling.
CONCLUSION: We conclude that mTORC1 signalling is, in part, playing a key role in regulating the contraction-induced stimulation of muscle protein synthesis in humans, while dual activation of mTORC1 and ERK1/2 stimulation may be required for full stimulation of human skeletal muscle protein synthesis.
A Ca2+-calmodulin-eEF2K-eEF2 signalling cascade, but not AMPK, contributes to the suppression of skeletal muscle protein synthesis during contractions.
Rose AJ, Alsted TJ, Jensen TE, Kobber JB, Maarbjerg SJ, Jensen JR, Richter EA. University of Copenhagen.
Skeletal muscle protein synthesis rate decreases during contractions but the underlying regulatory mechanisms are poorly understood. It was hypothesised that there would be a coordinated regulation of eukaryotic elongation factor 2 (eEF2) and eukaryotic initiation factor 4E-binding protein 1 (4EBP1) phosphorylation by signalling cascades downstream of rises in intracellular [Ca(2+)] and decreased energy charge via AMP activated protein kinase (AMPK) in contracting skeletal muscle. When fast-twitch skeletal muscles were contracted ex vivo using different protocols, the suppression of protein synthesis correlated more closely with changes in eEF2 rather than 4EBP1 phosphorylation. Using a combination of Ca(2+) release agents and ATPase inhibitors it was shown that the 60-70% suppression of fast-twitch skeletal muscle protein synthesis during contraction was equally distributed between Ca(2+) and energy-turnover related mechanisms.
Furthermore, eEF2 kinase inhibition completely blunted increases in eEF2 phosphorylation and partially blunted (i.e. 30-40%) the suppression of protein synthesis during contractions. The 3-5 fold increase in skeletal muscle eEF2 phosphorylation during contractions in situ was rapid and sustained and restricted to working muscle. The increase in eEF2 phosphorylation and eEF2 kinase activation were downstream of Ca(2+)/calmodulin but not other putative activating factors such as a fall in intracellular pH or phosphorylation by protein kinases. Furthermore, blunted protein synthesis and 4EBP1 dephosphorylation were unrelated to AMPK activity during contractions, which was exemplified by normal blunting of protein synthesis during contractions in muscles overexpressing kinase dead AMPK.
CONCLUSION: In summary, in fast-twitch skeletal muscle, the inhibition of eukaryotic elongation factor 2 activity by phosphorylation downstream of Ca(2+)-CaM-eEF2K signalling partially contributes to the suppression of protein synthesis during exercise/contractions.
Monday, March 23, 2009
Leucine Supplementation: New research soon!
Donate to a Great Cause
Alright, I very rarely ever put things like this up on my blog, but my good buddy Phil Stevens is having a raffle for a great cause. See the info below from him. I already made my cash donation and you may even win some great prizes too.
In addition, I will be donating some phone consultations for a few lucky winners too.
Phil says,"Check out the above link. I started a nationwide raffle for the event. Please take a look and spread the word to everyone you know. Every little bit helps no matter how small and there are some great prizes to be won. At the worst you will have given money to a great cause and great event.
Just wanted to give you a heads up to look for the following study very soon as it has been accepted for publication, but it is not out yet. Van Loon's lab has been cranking out lots of interesting studies in regards to protein synthesis over the past several years.
In the meantime, check out the following by clicking on each one.
And other posts
Alright, I very rarely ever put things like this up on my blog, but my good buddy Phil Stevens is having a raffle for a great cause. See the info below from him. I already made my cash donation and you may even win some great prizes too.
In addition, I will be donating some phone consultations for a few lucky winners too.
Phil says,"Check out the above link. I started a nationwide raffle for the event. Please take a look and spread the word to everyone you know. Every little bit helps no matter how small and there are some great prizes to be won. At the worst you will have given money to a great cause and great event.
Along with the event it self starting next week Ill be going to several functions and working directly with the 2000+ kids spreading the word of athletics in general as well as strength sports and nutrition.
For more info check out the event home page: www.lift4hope.org and RVSP at the facebook group
Again every little bit helps no matter how small.
Thank you
Phil Stevens,
Dave Barr Announcement
I have on my "to do list" to clean up a couple of the blog links on the right, and if you went to Dave Barr's link you will notice that it does not go anywhere.
Well, Dave and had a long drawn out fight about leucine and if weighted facial stretching was a good idea and it really came to an ugly ending. Ha--I kid, I kid. Dave and I are fine and he actually got a job at Muscle and Fitness as a Senior Science Editor, so his other site was closed down for now. I truly wish him all the best and I am very happy for his new position as he is a very talented guy. Be on the look out for a new book form him related to "Nutrition for the Nervous System" (not sure of the exact title) and I will have a review up as soon as I can get my grubby paws on it. Congrats Dave!
Speaking of lecine....
Brand New Study on Leucine!Thank you
Phil Stevens,
Dave Barr Announcement
I have on my "to do list" to clean up a couple of the blog links on the right, and if you went to Dave Barr's link you will notice that it does not go anywhere.
Well, Dave and had a long drawn out fight about leucine and if weighted facial stretching was a good idea and it really came to an ugly ending. Ha--I kid, I kid. Dave and I are fine and he actually got a job at Muscle and Fitness as a Senior Science Editor, so his other site was closed down for now. I truly wish him all the best and I am very happy for his new position as he is a very talented guy. Be on the look out for a new book form him related to "Nutrition for the Nervous System" (not sure of the exact title) and I will have a review up as soon as I can get my grubby paws on it. Congrats Dave!
Speaking of lecine....
Just wanted to give you a heads up to look for the following study very soon as it has been accepted for publication, but it is not out yet. Van Loon's lab has been cranking out lots of interesting studies in regards to protein synthesis over the past several years.
- S Verhoeven, K Vanschoonbeek, LB Verdijk, R Koopman, WKWH Wodzig, P Dendale, and LJC van Loon
- Long-term leucine supplementation does not increase muscle mass or strength in healthy elderly men.
In the meantime, check out the following by clicking on each one.
BCAA Supplementation Roundtable
By Jamie Hale
And other posts
Research Review: Do You Only Need 20 Grams of Protein Post Workout?
Performance Research for February: Protein Synthesis and Exercise Round 1
Charles Staley Seminar: Dave Barr and Supplements
Sunday, March 22, 2009
Metabolic Flexibility Research and an Average Day
I recently had a question about what I doing for my research and what a typical day is like for me, so I thought I would republish here for all of you.
What are my research projects like/what are my teaching responsibilities?
I am investigating the concept of Metabolic Flexibility. For a full literature review, see the link below
In my study I am looking at the effects of a commercially available Energy Drink to alter Heart Rate Variability (measure of heart health), Flow Mediated Dilation (measure of vessel health), changes in Respiratory Exchange Ratio (amount of carbs and fat burned during exercise) and is it an ergogenic (does it enhance exercise performance). I am also working on two other papers related to Metabolic Flexibility and Heart Rate Variability (HRV).
I am a Teaching Assistant (TA) for KIN 3385 Human Physiology and KIN 4385 Exercise Physiology labs. I also do a lecture on occasion for both.
What is a typical day like?
Day to Day varies quite a bit. Here is a recent Tuesday
5:40am--get up, head to the lab
Too early to think, so I make sure to set everything out the night before.
6:30am prep and then subject testing. Have a bowl of oatmeal and protein shake with Biotest super food (fruit/veggie supplement). Normally at home I have eggs and spinach.
9:00am finished subject testing
9:10-11:10am Human Physiology labs (TA)
11:10-12:30 email, review study for meeting
Grilled chicken breast with veggies and olive oil.
12:30-1:30pm, U of MN staff meeting
1:30-2pm change clothes, drive to work
2-5pm work in Technical Services at Boston Scientific
I've been working there for 9 years now and I started after I spent 7.5 years in college on the "first go round". I was able to drop to 24 hours a week 2 years ago in order to finish my PhD.
A snack made with organic whole plain yogurt, protein powder and a bit of sugar free pudding mix, with berries.
5:45pm get home, unpack, change and get ready for client
Chicken breast with veggies and olive oil
7-9pm training a client in my garage gym
I also train at this time. This time we were working on some bench, rows using gymnastic rings attached to the power rack and KB snatches. Warm up is Z Health Neuro Warm Up and any other special Z Health drills to get his movement up to par before we lift.
Here is a video on how to do a neutral bench press shot in my garage gym.
9pm prep food for the next day, shower, etc
Post training meal of grilled salmon, broccoli and sweet potato with butter and cinnamon. Tasty!
10pm off to bed, rinse and repeat
Tuesdays tend to be a busier day, but most days are pretty packed lately although what I am working on tends to vary.
The key is to plan ahead. I like to do all my food prep on Sunday (or lately it has been Wed evenings) so that I am good to go before the weeks starts.
What tips do you have to get through your busy weeks? Post them in the comments section.
Here is another tip for you--a video on how to cook salmon in just minutes!
Rock on
Mike T Nelson
What are my research projects like/what are my teaching responsibilities?
I am investigating the concept of Metabolic Flexibility. For a full literature review, see the link below
Metabolic Inflexibility Literature Review
We know that as people get closer to say a diabetic condition, their body has a harder time processing carbohydrates. The opposite of this should also be true, as they are closer to a "healthy" state, they should be able to efficiently use carbohydrates, fats and perhaps protein.In my study I am looking at the effects of a commercially available Energy Drink to alter Heart Rate Variability (measure of heart health), Flow Mediated Dilation (measure of vessel health), changes in Respiratory Exchange Ratio (amount of carbs and fat burned during exercise) and is it an ergogenic (does it enhance exercise performance). I am also working on two other papers related to Metabolic Flexibility and Heart Rate Variability (HRV).
I am a Teaching Assistant (TA) for KIN 3385 Human Physiology and KIN 4385 Exercise Physiology labs. I also do a lecture on occasion for both.
What is a typical day like?
Day to Day varies quite a bit. Here is a recent Tuesday
5:40am--get up, head to the lab
Too early to think, so I make sure to set everything out the night before.
6:30am prep and then subject testing. Have a bowl of oatmeal and protein shake with Biotest super food (fruit/veggie supplement). Normally at home I have eggs and spinach.
9:00am finished subject testing
9:10-11:10am Human Physiology labs (TA)
11:10-12:30 email, review study for meeting
Grilled chicken breast with veggies and olive oil.
12:30-1:30pm, U of MN staff meeting
1:30-2pm change clothes, drive to work
2-5pm work in Technical Services at Boston Scientific
I've been working there for 9 years now and I started after I spent 7.5 years in college on the "first go round". I was able to drop to 24 hours a week 2 years ago in order to finish my PhD.
A snack made with organic whole plain yogurt, protein powder and a bit of sugar free pudding mix, with berries.
5:45pm get home, unpack, change and get ready for client
Chicken breast with veggies and olive oil
7-9pm training a client in my garage gym
I also train at this time. This time we were working on some bench, rows using gymnastic rings attached to the power rack and KB snatches. Warm up is Z Health Neuro Warm Up and any other special Z Health drills to get his movement up to par before we lift.
Here is a video on how to do a neutral bench press shot in my garage gym.
9pm prep food for the next day, shower, etc
Post training meal of grilled salmon, broccoli and sweet potato with butter and cinnamon. Tasty!
10pm off to bed, rinse and repeat
Tuesdays tend to be a busier day, but most days are pretty packed lately although what I am working on tends to vary.
The key is to plan ahead. I like to do all my food prep on Sunday (or lately it has been Wed evenings) so that I am good to go before the weeks starts.
What tips do you have to get through your busy weeks? Post them in the comments section.
Here is another tip for you--a video on how to cook salmon in just minutes!
Rock on
Mike T Nelson
Saturday, March 21, 2009
The RKC Experience
I get a fair amount of great questions about how the RKC certification was and if it was worth the time. My answer is that it was a great experience and I "enjoyed" it quite a bit.
Keep in mind that it is a much a rite of passage as a learning experience. If you have not picked up a Kettlebell (KB) ever before, you are in for a rude awakening! Not only do you have to pass the Snatch Test, you will be working very hard each day, ending with the graduation work out.
The one thing I love about the RKC is that you will be hard pressed to find a group of more passionate fitness professionals around. Everyone there was all about learning as much as they could.
Below is a video from the recent RKC cert in CA. I will be helping assist at the June RKC I here in MN, so if you are here for it, please hunt me down and say hello.
RKC Weekend 2009
Keep in mind that it is a much a rite of passage as a learning experience. If you have not picked up a Kettlebell (KB) ever before, you are in for a rude awakening! Not only do you have to pass the Snatch Test, you will be working very hard each day, ending with the graduation work out.
The one thing I love about the RKC is that you will be hard pressed to find a group of more passionate fitness professionals around. Everyone there was all about learning as much as they could.
Below is a video from the recent RKC cert in CA. I will be helping assist at the June RKC I here in MN, so if you are here for it, please hunt me down and say hello.
RKC Weekend 2009
Thursday, March 19, 2009
2009 Predictions for Health, Fitness and Athletic Performance
So I wrote this back in November and have not had time to even proof it and get it out and now 1/4 of 2009 is over! Time flies.
I have only listed 5 here and if you want to see the rest of the list I will only be sending it out to my loyal newsletter subscribers. It only takes a few seconds to sign up to my newsletter, so go to the upper right hand side of this blog and enter in your name and email. I HATE spam and will never sell your address or send you crap. Plus you will be the first to hear about any upcoming events, products and news.
The rest of the list will go out to my newsletter on Monday, March 23 at noon CST, so sign up now.
Here ya go!
Mike T Nelson's Predictions for Health, Fitness and Athletic Performance in 2009
"Prediction is very difficult, especially if it's about the future." Niels Bohr
In no particular order, here are my thoughts
1) Movement and Mood
I think more people will look at the connection between movement and mood. All things being equal, the better your movement, the better your mood. Notice your movement when you are sick--usually not very good. How do you know when Fido is sick? Fido's movement goes in the hopper as he mopes around. Fido can't speak to you and tell you he is sick, you infer that from his movement. Fix your movement and note the difference! This is a huge reason why I love Z Health. See also
Mood and Mobility
Dopamine, Mood, Movement and Exercise
2) Kettlebells are here to stay
Every year, more and more people learn about kettlebells and they are here to stay. Kettlebells are not new, and have been used for well over 300 years.
The kettlebell appears in a 1704 Russian Dictionary (Cherkikh, 1994). I love KBs, but I agree that they are NOT the ONLY implement to use. If you only use KBs--great, but it is not a requirement. KBs provide a great way to perform many great exercises like KB swings, KB snatches, presses, cleans, etc.
Just make sure to find a good instructor to show you have to use them properly. And be sure to stay far far away from jokers like this below (click on it to open)
Kettleworx As Seen on KARE 11 TV Can Kiss My....
3) Painful hands on (massage) work will be used less
As more people investigate the nervous system, there will be less and less use of painful techniques for hands on work.
Creating pain is NOT needed to get the desired result, and many times it may be going in the wrong direction.
If you are trying to get OUT of pain, why would you do things that put you IN pain?
If you come in to see someone and complain about a painful right shoulder, I could take a hot poker and stab your right ankle with it. The pain in your right shoulder will feel much less. I know this is an extreme example (and no I don't use red hot pokers or branding irons) , but the idea is similar.
Despite popular belief, even scar work does NOT need to be painful. I've had great scar work done on myself and none of it was painful.
If someone wants to use an implement on you, I would politely pass. Check that, I would actually get up off the table and run out the door as fast as you could. Send a check in the mail for payment later.
You don't need someone with a dull spoon digging around your rotator cuff area. It is true that these techniques can result in temporary relief, but long term I believe there is a better way. cough cough, insert Z Health Level 4 plug here.
Don't try to blow up the safe when you just need the correct combination to open the door.
For more info, see the links below
Myth Busters: Painful Soft Tissue Work
4) Mechanical vs Neurological Solutions
The current trend seems to still be in the mechanical realm for performance and pain reduction. Oh, your hip flexors are "tight" and that further causes your glutes to be inhibited (reciprocal inhibition) so we need to stretch your hip flexors and strengthen your glutes.
While I believe you can get good results with this approach in many cases, but remember that the WHOLE body is HIGHLY INTEGRATED and it is very rarely that simple (although sometimes it is). We need to take a WHOLE BODY approach. Many times I see hip flexor and glute issues traced back to the feet/ankles being goofed up.
A pure biomechanical approach will provide some results, but at some point you will run into a ceiling (stole that one from Dr. Cobb). At some point we need to think WHY is a certain muscle tight/weak, etc and we end up at the nervous system.
The nervous system is what is TELLING the muscles to be tight, so for OPTIMAL results we need to use a system that targets the nervous system (hence, why I love Z Health, I know some are tired of hearing that by now).
If you believe that the nervous system holds all the keys, and most will agree with that, why would you go back to a pure biomechanical approach then?
When I started college many years ago (ok, it was 1992 and I suddenly feel old now since I am STILL in freaking college.) I was convinced that the biomechanical approach was the best and even completed a MS in Mechanical Engineering focusing on biomechanics. I soon realized that I needed to go further upstream into the brain and nervous system since that is what is really controlling the show! Hence that part about me still being in college.
5) Vision Training will be more mainstream
Rumor has it that Nike has a vision training system due out in 2009. Most people think of vision as only visual acuity (how well you can see the numbers and letters at the doc's office). I am 20/20, so I am all good, right?
There are actually many more components to vision such as the ability to see in 3D (since we have 2 eyes), the ability to switch from a close to a far target (looking up from my laptop here my eyes have to change focus to see who is walking towards me for example) and other components.
Remember that the eyes are controlled by MUSCLES! Muscles can be trained.
Keep in mind the SAID principle----ALL visual work will have to be made SAID specific as part of the progression! This point will most likely be lost. Z Health S Phase contains many many great visual training skills. Drop me a line if you are interested---awesome stuff
Summary
I have more predictions, but you will have to sign up to my newsletter by entering your name and email in the box on the upper right hand side. Do so by this coming Monday, March 23 at noon CST as I will be sending out my newsletter with the rest of list then.
I promise I will NEVER send you any spam because I hate stupid spam.
That is it for my crystal ball look into 2009. What are your predictions/thoughts? Agree or disagree? Am I off my rocker completely?
Rock on
Mike T Nelson
Wednesday, March 18, 2009
Fear and Learning part 2
I had some great questions about the post below regarding fear and learning. Still working on finding someone to video the presentations and may be able to round up some other presenters.
If you or anyone you know can shoot a DVD for a reasonable price, drop a note in the comments or email me directly at michaelTnelson AT yahoo DOT com.
See this post below for background:
Erasing Human Fear Response? New Study
Here is a condensed, bare bones outline.
Higher tension = greaer potential for higher threat (fear)= increased amygdala response, so more "fear mediated" learning.
Fear mediated learning works, but at a high cost (more collateral damage)
Extreme case is post traumatic stress disorder. Can we block "collateral damage" with beta blockers? The study referenced in the blog post above says yes.
Perhaps decreased heart rate (HR) could have a similar effect? Is the combination of increased HR and adrenaline the mechanism to "burn it in"?
Summary
Less threat (fear) + positive cues= more dopamine= increased neuro chunking = better motor learning (cool study showing that dopamine was required for chunking, blocked it with drugs and no chunking)
For those that don't know--chunking is the ability to combine more "primitive" motor movements into a more complicated task; so it is critical for motor learning.
Effects on Pain?
Being in chronic pain tends to mediate more fear based learning.
You need to be able to move without pain and then not to EXPECT pain with movements.
Thoughts? Make any sense?
Rock on
Mike T Nelson
Monday, March 16, 2009
Inspiration: Brad Gillingham 881 pound Deadlift
WOW! I took this off of Aaron's blob. Be sure to check out his reviews of the Arnold this year below:
Wow! 881 lbs by Brad. That is crazy and a personal record (PR) for him. He is a professional powerlifter and GNC Pro Performance® team member, lifetime drug free and has been inducted into the International Powerlifting Federation (IPF) Hall of Fame. Despite what you may think, powerlifting gear and suits do not seem to help the deadlift much (as compared to the squat and bench).
Congrats again to Brad. He is also one of the nicest, most helpful athlete you will ever meet.
Rock on
Mike T Nelson
Arnold Chapter 8 ~ The Airport
Wow! 881 lbs by Brad. That is crazy and a personal record (PR) for him. He is a professional powerlifter and GNC Pro Performance® team member, lifetime drug free and has been inducted into the International Powerlifting Federation (IPF) Hall of Fame. Despite what you may think, powerlifting gear and suits do not seem to help the deadlift much (as compared to the squat and bench).
Congrats again to Brad. He is also one of the nicest, most helpful athlete you will ever meet.
Rock on
Mike T Nelson
Sunday, March 15, 2009
Performance Research for March - Ergogenics: Beta Alanine
Some more science for ya on Beta Alanine. See this post below from some background on how it may work.Effects of Sodium Bicarbonate Ingestion on Performance-Ergogenic?
Effects of beta-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trial.Smith AE, Walter AA, Graef JL, Kendall KL, Moon JR, Lockwood CM, Fakuda DH, Beck TW, Cramer JT, Stout JR.
ABSTRACT:
BACKGROUND: Intermittent bouts of high-intensity exercise result in diminished stores of energy substrates, followed by an accumulation of metabolites, promoting chronic physiological adaptations. In addition, beta-alanine has been accepted has an effective physiological hydrogen ion (H+) buffer. Concurrent high-intensity interval training (HIIT) and beta-alanine supplementation may result in greater adaptations than HIIT alone. The purpose of the current study was to evaluate the effects of combining beta-alanine supplementation with high-intensity interval training (HIIT) on endurance performance and aerobic metabolism in recreationally active college-aged men.
Methods. Forty-six men (Age: 22.2 +/- 2.7 yrs; Ht: 178.1 +/- 7.4 cm; Wt: 78.7 +/- 11.9; VO2peak: 3.3 +/- 0.59 l * min-1) were assessed for peak O2 utilization (VO2peak), time to fatigue (VO2TTE), ventilatory threshold (VT), and total work done at 110% of pre-training VO2peak (TWD).
In a double-blind fashion, all subjects were randomly assigned into one either a placebo (PL - 16.5g dextrose powder per packet; n=18) or beta-alanine (BA - 1.5 g beta-alanine plus 15 g dextrose powder per packet; n=18) group. All subjects supplemented four times per day (total of 6g/day) for the first 21-days, followed by two times per day (3g/day) for the subsequent 21 days, and engaged in a total of six weeks of HIIT training consisting of 5-6 bouts of a 2:1 minute cycling work to rest ratio.
Results. Significant improvements in VO2peak, VO2TTE, and TWD after three weeks of training were displayed (p<0.05).
CONCLUSION. The use of high-intensity interval training to induce significant aerobic improvements is effective and efficient. Chronic BA supplementation may further enhance high-intensity interval training, improving endurance performance and lean body mass.
My Notes: Ok, I admit it is late and my eyes are kind of buggy so perhaps I missed the numbers, but I will have to look up the actual changes in times/improvements. It looks like they are significant (P<0.05) but that still may mean a small difference.
Appears like a loading phase at 6g/day may still be needed. Past numbers I saw for loading were around 6-9g/day.
See a previous study link below
Performance Research for November: Beta Alanine and Exercise Peformance
Metabolomic investigation into variation of endogenous metabolites in professional athletes subject to strength-endurance training.
Yan B, A J, Wang G, Lu H, Huang X, Liu Y, Zha W, Hao H, Zhang Y, Liu L, Gu S, Huang Q, Zheng Y, Sun J. Key Laboratory of Drug Metabolism and Pharmacokinetics, China Pharmaceutical University, Nanjing 210009, People's Republic of China.
Strength-endurance type of sport can lead to modification of human beings' physiological status. The present study aimed to investigate the alteration of metabolic phenotype or biochemical compositions in professional athletes induced by long-term training by means of a novel systematic tool, metabolomics. Resting venous blood samples of junior and senior male rowers were obtained before and after 1-wk and 2-wk training. Venous blood from healthy male volunteers as control was also sampled at rest. Endogenous metabolites in serum were profiled by GC/TOF-MS and multivariate statistical technique, i.e., principal component analysis (PCA), and partial least squares projection to latent structures and discriminant analysis (PLS-DA) were used to process the data. Significant metabolomic difference was observed between the professional athletes and control subjects.
Long-term strength and endurance training induced distinct separation between athletes of different exercise seniority, and training stage-related trajectory of the two groups of athletes was clearly shown along with training time. However, most of these variations were not observed by common biochemical parameters, such as hemoglobin, testosterone, and creatine kinase. The identified metabolites contributing to the classification included alanine, lactate, beta-d-methylglucopyranoside, pyroglutamic acid, cysteine, glutamic acid, citric acid, free fatty acids, valine, glutamine, phenylalanine, tyrosine, and so on, which were involved in glucose metabolism, oxidative stress, energy metabolism, lipid metabolism, amino acid metabolism.
CONCLUSION: These findings suggest that metabolomics is a promising and potential tool to profile serum of professional athletes, make a deep insight into physiological states, and clarify the disorders induced by strength-endurance physical exercise.
Friday, March 13, 2009
Kettleworx Crap and Performance Research for March: Fat Loss-Diet and Green Tea
In this Issue- Kettleworx Crap--another rant?
- Research: Diet and Exercise- Do I need both?
- Will green tea deflate my spare tire? New study
Greetings and happy Friday the 13th to everyone! Since it is Friday the 13th and I am feeling kind of puckish today, it is time for another rant.
Ok, I am not trying to piss on this guy's leg and tell him it is raining, but be on the look out for
KettleWorx Launches 'I Love My Kettlebell' National Media Tour
- Original PRWeb article: KettleWorx Launches 'I Love My Kettlebell' National Media Tour
KettleWorx announced its sponsorship of Ryan Shanahan's "I Love My Kettlebell" national media tour. Shanahan, creator of KettleWorx and the world's leading expert in kettlebell fitness, will be appearing on a series of television newscasts across the country to promote awareness of kettlebells as the ultimate fitness tool. "It's the fastest and most effective fitness and weight loss tool available, but most people still don't know what a kettlebell is, or how to use it," said Shanahan. "Once people discover how easy it is to slim down and tone up with just three, 20 minute KettleWorx sessions a week, they really will 'love their kettlebell'."
"We're seeing more interest in kettlebells as a result of recent endorsements by athletes like Lance Armstrong and celebrities like Katherine Heigl and Penelope Cruz," said Steve Roberts, CEO of FitnessWorx, LLC. "But people need expert training if they are going to get the same benefits celebrities enjoy, which is why we partnered with Ryan in the creation of KettleWorx and now support his national media tour."
Ryan Shanahan appeared yesterday on the KTVK Phoenix program "Good Morning Arizona" and today on KNSD-TV in San Diego. He has previously appeared on the CBS Early Show, on the WTXF show "Good Day Philadelphia," and on KARE 11 in Minneapolis - St. Paul. Planned future appearances include "AM Northwest" on KATU in Portland and with KING 5 in Seattle.
My comments
KettleWorx KettleBell Workout & Kettlebell Fitness Program on KARE11 Minneapolis
Yikes. I do agree that Kettlebells are awesome and I love them! Yes, in the hands of a qualified instructor and athletes that know how to use, they are incredibly effective.
Just because a celebrity uses something, doesn't automatically mean it is better. I highly doubt the average celebrity knows much more about fitness than any other consumer, so why do we think they will make a better choice? True, they can afford to pay more, but don't assume that because "so and so" worked with a celebrity that they AUTOMATICALLY are that much better. Perhaps they are a better trainer, perhaps they are not.
Same thing goes for people, er I mean "expert trainers" on TV. Some are true experts and others are not. If someone has been on TV 5 times, that does not make them a better expert automatically.
Just a heads up to be on the lookout for more Kettleworx crap near you and feel free to read my whole rant below.
Kettleworx As Seen on KARE 11 TV Can Kiss My....
If you are looking for some real KB products, click on the icon on the right hand side to take you to the Dragon Door site. Yes, I do make a few bucks on selling their products and I have used their KBs for years now and can attest that they are top notch. I would never recommend anything just to make a few bucks.On to some actual science that you can use to get you the results you deserve! Enough crap.
Association of 1-y changes in diet pattern with cardiovascular disease risk factors and adipokines: results from the 1-y randomized Oslo Diet and Exercise Study.
Jacobs DR Jr, Sluik D, Rokling-Andersen MH, Anderssen SA, Drevon CA. Division of Epidemiology and Community Health, School of Public Health, University of Minnesota, Minneapolis, MN 55454, USA. jacobs@epi.umn.edu
BACKGROUND: We hypothesized that favorable changes in dietary patterns would lead to a reduction in body size and an improvement in metabolic status.
OBJECTIVE: The objective was to study changes in diet patterns relative to changes in body size, blood pressure, and circulating concentrations of lipids, glucose, insulin, adiponectin, and other cytokines in the context of a 1-y randomized intervention study.
DESIGN: For 1 y, 187 men aged 45 +/- 2 y, approximately 50% of whom met the criteria of the metabolic syndrome, were randomly assigned to a diet protocol (n = 45), an exercise protocol (n = 48), a protocol of diet plus exercise (n = 58), or a control protocol (n = 36). A previously defined a priori diet score was created by summing tertile rankings of 35 food group variables; a higher score generally reflected recommended dietary changes in the trial (mean +/- SD at baseline: 31 +/- 6.5; range: 15-47).
RESULTS: Over the study year, the diet score increased by approximately 2 +/- 5.5 in both diet groups, with a decrease of an equivalent amount in the exercise and control groups. The weight change was -3.5 +/- 0.6 kg/10-point change in diet score (P < style="font-weight: bold;">
CONCLUSION: The change toward a more favorable diet pattern was associated with improved body size and metabolic profile.
My Notes: How many more studies do we need to show that you have to watch what you cram in your pie hole and you need to move your butt around to drop some fat? The cool part here is that they were looking at some other potential mechanisms and hormonal changes.
Green tea catechin consumption enhances exercise-induced abdominal fat loss in overweight and obese adults.
Maki KC, Reeves MS, Farmer M, Yasunaga K, Matsuo N, Katsuragi Y, Komikado M, Tokimitsu I, Wilder D, Jones F, Blumberg JB, Cartwright Y. Provident Clinical Research, Bloomington, IN 47403, USA. kmaki@providentcrc.com
This study evaluated the influence of a green tea catechin beverage on body composition and fat distribution in overweight and obese adults during exercise-induced weight loss. Participants (n = 132 with 107 completers) were randomly assigned to receive a beverage containing approximately 625 mg of catechins with 39 mg caffeine or a control beverage (39 mg caffeine, no catechins) for 12 wk. Participants were asked to maintain constant energy intake and engage in >or=180 min/wk moderate intensity exercise, including >or=3 supervised sessions per week. Body composition (dual X-ray absorptiometry), abdominal fat areas (computed tomography), and clinical laboratory tests were measured at baseline and wk 12.
There was a trend (P = 0.079) toward greater loss of body weight in the catechin group compared with the control group; least squares mean (95% CI) changes, adjusted for baseline value, age, and sex, were -2.2 (-3.1, -1.3) and -1.0 (-1.9, -0.1) kg, respectively. Percentage changes in fat mass did not differ between the catechin [5.2 (-7.0, -3.4)] and control groups [-3.5 (-5.4, 1.6)] (P = 0.208). However, percentage changes in total abdominal fat area [-7.7 (-11.7, -3.8) vs. -0.3 (-4.4, 3.9); P = 0.013], subcutaneous abdominal fat area [-6.2 (-10.2, -2.2) vs. 0.8 (-3.3, 4.9); P = 0.019], and fasting serum triglycerides (TG) [-11.2 (-18.8, -3.6) vs. 1.9 (-5.9, 9.7); P = 0.023] were greater in the catechin group.
CONCLUSION: These findings suggest that green tea catechin consumption enhances exercise-induced changes in abdominal fat and serum triglycerides.
So enjoy your green tea, but don't expect to drop a couple pounds in a few days!
If you are drinking the green tea foo foo drinks from Starbucks, these do NOT count as real green tea, so please stop now. An occasional treat is fine, but don't delusion yourself into thinking it will help kill your muffin top.
Thursday, March 12, 2009
An Important Lesson and Performance Research for March: Protein Synthesis part 1
Greetings from screwball weather Minnesota. It has been stupid cold the past few days (stupid cold= below zero temps in the AM).
Yesterday the sun was out in the evening and I could not take being inside any more. So I did some deadlifts and KB snatches (Tactical Strength Challenge prep) in my garage with the door open so I could see the sun. The garage temp dropped to 17 F then, so I must either be a) nuts b) completely sun deprived or most like c) both. Nothing like seeing your breath.
In this issue
Don't Follow The Follower
Processionary caterpillars travel in long, undulating lines, one creature behind the other. Jean Hanri Fabre, the French entomologist, once lead a group of these caterpillars onto the rim of a large flowerpot so that the leader of the procession found himself nose to tail with the last caterpillar in the procession, forming a circle without end or beginning.
Through sheer force of habit and, of course, instinct, the ring of caterpillars circled the flowerpot for seven days and seven nights, until they died from exhaustion and starvation. An ample supply of food was close at hand and plainly visible, but it was outside the range of the circle, so the caterpillars continued along the beaten path.
People often behave in a similar way. Habit patterns and ways of thinking become deeply established, and it seems easier and more comforting to follow them than to cope with change, even when that change may represent freedom, achievement, and success.
Earl Nightingale
From The Essence of Success
Don't Follow The Follower
On to the studies!
Cardioprotection requires taking out the trash.
Gottlieb RA, Finley KD, Mentzer RM Jr. The BioScience Center, San Die
go State University, 5500 Campanile Drive, San Diego, CA, 92182-4650, USA, robbieg@sciences.sdsu.edu.
Autophagy is a critical cellular housekeeping process that is essential for removal of damaged or unwanted organelles and protein aggregates. Under conditions of starvation, it is also a mechanism to break down proteins to generate amino acids for synthesis of new and more urgently needed proteins. In the heart, autophagy is upregulated by starvation, reactive oxygen species, hypoxia, exercise, and ischemic preconditioning, the latter a well-known potent cardioprotective phenomenon.
The observation that upregulation of autophagy confers protection against ischemia/reperfusion injury and inhibition of autophagy is associated with a loss of cardioprotection conferred by pharmacological conditioning suggests that the pathway plays a key role in enhancing the heart's tolerance to ischemia. While many of the antecedent signaling pathways of preconditioning are well-defined, the mechanisms by which preconditioning and autophagy converge to protect the heart are unknown.
CONCLUSION: In this review we discuss mechanisms that potentially underlie the linkage between cardioprotection and autophagy in the heart.
My Notes: Ischemic (meaning no oxygen) preconditioning helps protect the heart. This process involves stopping blood (and therefore oxygen) to the heart for a very SHORT period of time. If that process goes on too long it becomes bad and is known as a heart atack (MI for you geeks).
I wonder if this happens in skeletal muscle also? Does the "pump" you get from lifting (which is cutting down on some blood flow to the muscle during contraction) help protect muscles long term?
Jensen TE, Wojtaszewski JF, Richter EA. Molecular Physiology Group, Copenhagen Muscle Research Centre, Section of Human Physiology, Department of Exercise and Sport Sciences, University of Copenhagen, Denmark.
In skeletal muscle, the contraction-activated heterotrimeric 5' AMP-activated protein kinase (AMPK) protein is proposed to regulate the balance between anabolic and catabolic processes by increasing substrate uptake and turnover in addition to regulating the transcription of proteins involved in mitochondrial biogenesis and other aspects of promoting an oxidative muscle phenotype.
Here, the current knowledge on expression of AMPK subunits in human quadriceps muscle and evidence from rodent studies suggesting distinct AMPK subunit expression-pattern in different muscle types is reviewed. Then, the intensity and time-dependence of AMPK-activation in human quadriceps and rodent muscle is evaluated. Subsequently, a major part of this review critically examines the evidence supporting a necessary and/or sufficient role of AMPK in a broad spectrum of skeletal muscle contraction-relevant processes.
CONCLUSION: These include glucose uptake, glycogen synthesis, post-exercise insulin-sensitivity, fatty acid uptake, intramuscular triacylglyceride hydrolysis, fatty acid oxidation, suppression of protein synthesis, proteolysis, autophagy and transcriptional regulation of genes relevant to promoting an oxidative phenotype.
My Notes: Sounds like a pretty important process if it is involved in all of that stuff. Think of AMPK as a "metabolic fuel gage"--just like the fuel gage on your car. Another new study related to this published just days ago in Nature below
Moore DR, Tang JE, Burd NA, Rerecich T, Tarnopolsky MA, Phillips SM. Exercise Metabolism Research Group, Department of Kinesiology, McMaster University, Hamilton, Ontario, Canada.
We aimed to determine whether there is a differential stimulation of the contractile myofibrillar and the cellular sarcoplasmic proteins after ingestion of protein and how this is affected by resistance exercise. Fasted (FAST) muscle protein synthesis was measured in seven healthy young men with a primed constant infusion of L-[ring-(13)C(6)]phenylalanine. Participants then performed an intense bout of unilateral resistance exercise followed by the consumption of 25 g of whey protein to maximally stimulate protein synthesis. In the rested (FED) leg myofibrillar (MYO) protein synthesis was elevated (P <> 0.05).
In contrast, MYO protein synthesis in the exercised (FED-EX) leg was stimulated above FAST at 1, 3 and 5 h (approximately 100, 216, and 229%, respectively; P < style="font-weight: bold;">
CONCLUSION: In conclusion, myofibrillar and sarcoplasmic protein synthesis are similarly, but transiently, stimulated with protein feeding. In contrast, resistance exercise rapidly stimulates and sustains the synthesis of only the myofibrillar protein fraction after protein ingestion. These data highlight the importance of measuring the synthetic response of specific muscle protein fractions when examining the effects of exercise and nutrition.
My Notes: Protein has effects just by itself to build bigger muscles, as does resistance training (weight lifting). The logical conclusion is
Protein + Heavy Weights= More muscle!
Rock on
Mike T Nelson
Yesterday the sun was out in the evening and I could not take being inside any more. So I did some deadlifts and KB snatches (Tactical Strength Challenge prep) in my garage with the door open so I could see the sun. The garage temp dropped to 17 F then, so I must either be a) nuts b) completely sun deprived or most like c) both. Nothing like seeing your breath.
In this issue
- What can we learn from caterpillars?
- More research on muscle protein synthesis (aka building muscle)
Don't Follow The Follower
Processionary caterpillars travel in long, undulating lines, one creature behind the other. Jean Hanri Fabre, the French entomologist, once lead a group of these caterpillars onto the rim of a large flowerpot so that the leader of the procession found himself nose to tail with the last caterpillar in the procession, forming a circle without end or beginning.
Through sheer force of habit and, of course, instinct, the ring of caterpillars circled the flowerpot for seven days and seven nights, until they died from exhaustion and starvation. An ample supply of food was close at hand and plainly visible, but it was outside the range of the circle, so the caterpillars continued along the beaten path.
People often behave in a similar way. Habit patterns and ways of thinking become deeply established, and it seems easier and more comforting to follow them than to cope with change, even when that change may represent freedom, achievement, and success.
Earl Nightingale
From The Essence of Success
Don't Follow The Follower
On to the studies!
Cardioprotection requires taking out the trash.
Gottlieb RA, Finley KD, Mentzer RM Jr. The BioScience Center, San Die
go State University, 5500 Campanile Drive, San Diego, CA, 92182-4650, USA, robbieg@sciences.sdsu.edu.Autophagy is a critical cellular housekeeping process that is essential for removal of damaged or unwanted organelles and protein aggregates. Under conditions of starvation, it is also a mechanism to break down proteins to generate amino acids for synthesis of new and more urgently needed proteins. In the heart, autophagy is upregulated by starvation, reactive oxygen species, hypoxia, exercise, and ischemic preconditioning, the latter a well-known potent cardioprotective phenomenon.
The observation that upregulation of autophagy confers protection against ischemia/reperfusion injury and inhibition of autophagy is associated with a loss of cardioprotection conferred by pharmacological conditioning suggests that the pathway plays a key role in enhancing the heart's tolerance to ischemia. While many of the antecedent signaling pathways of preconditioning are well-defined, the mechanisms by which preconditioning and autophagy converge to protect the heart are unknown.
CONCLUSION: In this review we discuss mechanisms that potentially underlie the linkage between cardioprotection and autophagy in the heart.
My Notes: Ischemic (meaning no oxygen) preconditioning helps protect the heart. This process involves stopping blood (and therefore oxygen) to the heart for a very SHORT period of time. If that process goes on too long it becomes bad and is known as a heart atack (MI for you geeks).
I wonder if this happens in skeletal muscle also? Does the "pump" you get from lifting (which is cutting down on some blood flow to the muscle during contraction) help protect muscles long term?
AMPK in contraction-regulation of skeletal muscle metabolism: necessary and/or sufficient?
Jensen TE, Wojtaszewski JF, Richter EA. Molecular Physiology Group, Copenhagen Muscle Research Centre, Section of Human Physiology, Department of Exercise and Sport Sciences, University of Copenhagen, Denmark.
In skeletal muscle, the contraction-activated heterotrimeric 5' AMP-activated protein kinase (AMPK) protein is proposed to regulate the balance between anabolic and catabolic processes by increasing substrate uptake and turnover in addition to regulating the transcription of proteins involved in mitochondrial biogenesis and other aspects of promoting an oxidative muscle phenotype.
Here, the current knowledge on expression of AMPK subunits in human quadriceps muscle and evidence from rodent studies suggesting distinct AMPK subunit expression-pattern in different muscle types is reviewed. Then, the intensity and time-dependence of AMPK-activation in human quadriceps and rodent muscle is evaluated. Subsequently, a major part of this review critically examines the evidence supporting a necessary and/or sufficient role of AMPK in a broad spectrum of skeletal muscle contraction-relevant processes.
CONCLUSION: These include glucose uptake, glycogen synthesis, post-exercise insulin-sensitivity, fatty acid uptake, intramuscular triacylglyceride hydrolysis, fatty acid oxidation, suppression of protein synthesis, proteolysis, autophagy and transcriptional regulation of genes relevant to promoting an oxidative phenotype.
My Notes: Sounds like a pretty important process if it is involved in all of that stuff. Think of AMPK as a "metabolic fuel gage"--just like the fuel gage on your car. Another new study related to this published just days ago in Nature below
AMPK regulates energy expenditure by modulating NAD+ metabolism and SIRT1 activity
And the last one for today, but it is a good one.Differential stimulation of myofibrillar and sarcoplasmic protein synthesis with protein ingestion at rest and after resistance exercise.
Moore DR, Tang JE, Burd NA, Rerecich T, Tarnopolsky MA, Phillips SM. Exercise Metabolism Research Group, Department of Kinesiology, McMaster University, Hamilton, Ontario, Canada.
We aimed to determine whether there is a differential stimulation of the contractile myofibrillar and the cellular sarcoplasmic proteins after ingestion of protein and how this is affected by resistance exercise. Fasted (FAST) muscle protein synthesis was measured in seven healthy young men with a primed constant infusion of L-[ring-(13)C(6)]phenylalanine. Participants then performed an intense bout of unilateral resistance exercise followed by the consumption of 25 g of whey protein to maximally stimulate protein synthesis. In the rested (FED) leg myofibrillar (MYO) protein synthesis was elevated (P <> 0.05).
In contrast, MYO protein synthesis in the exercised (FED-EX) leg was stimulated above FAST at 1, 3 and 5 h (approximately 100, 216, and 229%, respectively; P < style="font-weight: bold;">
CONCLUSION: In conclusion, myofibrillar and sarcoplasmic protein synthesis are similarly, but transiently, stimulated with protein feeding. In contrast, resistance exercise rapidly stimulates and sustains the synthesis of only the myofibrillar protein fraction after protein ingestion. These data highlight the importance of measuring the synthetic response of specific muscle protein fractions when examining the effects of exercise and nutrition.
My Notes: Protein has effects just by itself to build bigger muscles, as does resistance training (weight lifting). The logical conclusion is
Protein + Heavy Weights= More muscle!
Rock on
Mike T Nelson
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