Hi friends! Happy Halloween. Read a great article today touting the benefits of working out in a group. Basically, researchers published in the Journal of the America Osteopathic Society that group exercise lowers stress levels by 26% as compared to exercising alone. The study was over the course of 12 weeks, comprised of medical students and had three arms; a control that only walked and biked, an individual group that ran and weight lifted as they saw fit and a study group that all participated in functional fitness/ core training classes. At the end, the group that worked out together experienced the following improvements in what are known as quality of life measures: mental (12.6 percent), physical (24.8 percent) and emotional (26 percent). They also reported a 26.2 percent reduction in perceived stress levels. Better yet, they did this in about 30 minutes per day, at least once a week.
The group that worked out individually saw only an improvement in mental quality of life (11%) and the control group saw no overall changes.
Conclusion; get with your friends or coworkers, and go for an early morning, lunch, or after hours workout that involves some weight training or high intensity cardio. Have a great day and don't eat too much candy!
Good afternoon All,
Great information I found on NSCA.com today. In short, it reiterates the benefits of free weight exercises (squats, deadlifts, bench presses, power cleans) for sports training but also their benefits for everyday wellness and fitness. More so, as youth athletes are developing balance and coordination, the benefits of unstable, body weight resistance training are innumerable. In particular, the recruitment of large muscle groups at once and in addition, the activation of the neuromuscular system for balance and coordination. In my humble 🤔 opinion, you don't necessarily need a huge gym or a ton of weights; just get up and moving and throw in a kettlebell or barbell every once and awhile!
The advantages of free weights over machines are well documented (Garhammer 1981; McCaw 1994; Simpson et al. 1997; Stone 1982). The major advantages arise from the ability of the seemingly innumerable variations of free-weight exercises to simulate the movement demands of sports and everyday activities. This use of free weights is vital in adhering to the specificity principle (Behm 1995; Behm and Sale 1993). In addition, lifting free weights requires the lifter to balance and stabilize the barbell or dumbbells while movement takes place in a given plane of motion.
Olympic lifts (multi-joint exercises) are often advocated for their emphasis on coordination, motor learning, and stability. The increased stress of postural adjustments and power output with Olympic lifts and variations of such lifts (e.g., push presses, medicine ball throws, kettlebell snatches) should provide greater neuromuscular benefit. Hence for increased sports performance and core muscle activity, it would seem more beneficial to de-emphasize stable, machine-based resistance exercises and emphasize the performance of ground-based free-weight exercises (e.g., squats, deadlifts, Olympic lifts).
Common musculoskeletal injuries such as lower back injuries have been associated with decreased muscle endurance (McGill 2001) and impaired motor control or coordination (Hodges 2001; Hodges and Richardson 1996, 1997, 1999). Abt et al. (2007) reported that cyclists with improved core stability and endurance could maintain better alignment of the lower extremities, which may reduce the risk of injury. Ground-based free-weight lifts such as Olympic lifts, squats, deadlifts, and others can provide a relatively unstable environment to improve muscle endurance, coordination, and motor control to help prevent lower back injuries. In addition, combining the greater degrees of instability associated with instability devices (e.g., stability balls, wobble boards, and inflatable discs) in conjunction with free-weight multi-joint exercises could further improve coordination and balance, contributing to injury prevention.
In summary, ground-based free-weight lifts, especially the explosive Olympic-style lifts, are highly recommended for athletic conditioning for the core muscles as they can provide a moderately unstable stimulus to augment activation of the core and limb muscles, while still providing maximal or near maximal strength, velocity, and power output. However, people who are training for health-related fitness, or who cannot access or are less interested in the training stresses associated with ground-based free-weight lifts, can receive beneficial resistance training adaptations with instability devices and exercises to achieve functional health benefits. Since balance and coordination are not fully developed in children (Payne et al. 1997), instability resistance training exercises may be even more suitable for health and performance with that age group (Behm et al. 2008).
All those stories from your college professor about knocking back a beer after exercise may not be good for you after all. Although a small sample size, this article demonstrates a possible negative effect in adaptations to strength training for those who consume alcohol post workout. I'd say stick to the protein shake if you want maximum benefit.
Effect of Acute Alcohol Ingestion on Resistance Exercise–Induced mTORC1 Signaling in Human Muscle
Duplanty, Anthony A.; Budnar, Ronald G.; Luk, Hui Y.; Levitt, Danielle E.; Hill, David W.; McFarlin, Brian K.; Huggett, Duane B.; Vingren, Jakob L.
Journal of Strength & Conditioning Research: January 2017 - Volume 31 - Issue 1 - p 54–61
Abstract: Duplanty, AA, Budnar, RG, Luk, HY, Levitt, DE, Hill, DW, McFarlin, BK, Huggett, DB, and Vingren, JL. Effect of acute alcohol ingestion on resistance exercise–induced mTORC1 signaling in human muscle. J Strength Cond Res 31(1): 54–61, 2017—The purpose of this project was to further elucidate the effects postexercise alcohol ingestion. This project had many novel aspects including using a resistance exercise (RE) only exercise design and the inclusion of women. Ten resistance-trained males and 9 resistance-trained females completed 2 identical acute heavy RE trials (6 sets of Smith machine squats) followed by ingestion of either alcohol or placebo. All participants completed both conditions. Before exercise (PRE) and 3 (+3 hours) and 5 (+5 hours) hours postexercise, muscle tissue samples were obtained from the vastus lateralis by biopsies. Muscle samples were analyzed for phosphorylated mTOR, S6K1, and 4E-BP1. For men, there was a significant interaction effect for mTOR and S6K1 phosphorylation. At +3 hours, mTOR and S6K1 phosphorylation was higher for placebo than for alcohol. For women, there was a significant main effect for time. mTOR phosphorylation was higher at +3 hours than at PRE and at +5 hours. There were no significant effects found for 4E-BP1 phosphorylation in men or women. The major findings of this study was that although RE elicited similar mTORC1 signaling both in men and in women, alcohol ingestion seemed to only attenuate RE-induced phosphorylation of the mTORC1 signaling pathway in men. This study provides evidence that alcohol should not be ingested after RE as this ingestion could potentially hamper the desired muscular adaptations to RE by reducing anabolic signaling, at least in men.
Sumet Fitness Initiative
Good morning Friends. Here's a great exercise for not only toning the thighs and glutes, but with a slight variation, helping with back pain. On the side of your back leg, lift the dumbbell overhead (this may require less weight but well worth it). You should feel a stretch in your front hip/ ab area. This stretch is your hip flexors loosening up and should help relieve lower back tension. Do 10-12 reps per leg and 2-3 total sets. Enjoy!
More reason to get off our butts once a day.....https://finance.yahoo.com/news/theres-even-more-evidence-one-180100084.html?soc_src=social-sh&soc_trk=fb
There's even more evidence that one type of exercise is the closest thing to a miracle drug that we have
Want an all-natural way to lift your mood, improve your memory, and protect your brain against age-related cognitive decline?
A wealth of recentresearch, including a new study published this month, suggests that any type of exercise that raises your heart rate and gets you moving and sweating for a sustained period of time — known as aerobic exercise — has a significant, beneficial impact on the brain.
"Aerobic exercise is the key for your head, just as it is for your heart," said an article in the Harvard Medical School blog "Mind and Mood."
Most research suggests that the best type of aerobic exercise for your mind is anything you can do regularly and consistently for 30-45 minutes at a time. But the latest study suggests that any kind of workout — whether it's for 5 minutes or 45 — can have beneficial impacts on mental health.
The new study, published in the American Journal of Psychiatry, is the largest long-term study of its kind to look at the link between exercise and mental health, with a special focus on depression.
The researchers studied close to 34,000 Norwegian adults over 11 years and had them report how often they exercised each week, how intense it was, and how depressed or anxious they felt. The results suggested that as little as one hour of exercise each week helped shield people against depressive episodes. Notably, that exercise did not need to be aerobic — even participants who got moving without becoming breathless (perhaps with an activity like a long, moderately-paced walk) were significantly less likely to report symptoms of depression compared with those who did no exercise.
Plenty of other research has revealed a powerful connection between mental and physical fitness across varying levels of intensity. Some benefits — like a lift in mood — can emerge as soon as a few minutes into a sweaty endeavor, while others — like improved memory — might take several weeks to crop up.
(Julian Finney/Getty Images)
A pilot study in people with severe depression, for example, found that just 30 minutes of treadmill walking for 10 consecutive days was "sufficient to produce a clinically relevant and statistically significant reduction in depression." Aerobic workouts appear to help reduce levels of the body's natural stress hormones, such as adrenaline and cortisol, according to a recent study in the Journal of Physical Therapy Science.
In older people, the best way to protect against age-related brain decline seems to be aerobic workouts. A study published in May found that in adults aged 60-88, walking for 30 minutes four days a week for 12 weeks appeared to strengthen connectivity in a region of the brain where weakened connections have been linked with memory loss. And a study in older women who displayed symptoms of dementia found that sweaty, heart-pumping exercise was linked with an increase in the size of the hippocampus, a brain area involved in learning and memory.
Several studies even suggest that aerobic workouts provide the best protection against other types of cognitive decline, too. A study involving hundreds of breast cancer survivors concluded that such exercise seemed to reduce the symptoms of "chemo brain," a commonly reported side effect of cancer treatment that involves memory loss and difficulty focusing.
"The message for cancer patients and survivors is, get active!" Diane Ehlers, the lead author of that study and a professor at the University of Illinois at Urbana Champaign, said in a statement.
The best overall health results — mental and physical — for people over 50 appear to come from a combination of aerobic workouts and resistance training (strengthening work like weights or squats). That type of workout plan could be anything from high-intensity interval training, like the 7-minute workout, to dynamic flow yoga, which intersperses strength-building poses with heart-pumping dance-like moves.
Researchers still aren't sure why exercise appears to provide so many benefits to our brain and body. One factor could be increased blood flow, since aerobic work pumps fresh energy and oxygen to the brain.
Regardless of the cause, Joe Northey, an exercise scientist at the University of Canberra, said his research suggests that anyone in good health over age 50 should do 45 minutes to an hour of aerobic exercise "on as many days of the week as feasible."
That's probably good advice for all ages.