Archive for June, 2008

Recovery times and training

June 30, 2008

How long do you take to recover from your most common exercise training session?

This is an important factor to consider if you are training for a sporting event because you should maximise your total available training time.

The biggest determinant of post muscle soreness is the amount of eccentric loading. This is when the muscle is lengthening under tension. It is why you are normally sore the day after running downhill, or doing eccentrics (aka forced reps) at the gym.

What you have to manage when deciding on a training program is the benefit heavy eccentric training will give versus the downtime in training that may result from it.

A periodised program written by an experienced, knowledgeable trainer will address this as progression is one of the real keys – think of the first time you lifted weights at the gym versus how you feel now when doing a similar session. The difference is now you are used to it – and require a higher intensity to produce the same level of soreness.

Marketing Stuff

June 29, 2008

I am interested in the techniques companies that sell us disease stuff use.

Seeing the tennis on the TV Highlights this week reminds me of when I took a tour of Wimbledon a few years ago. I was entertained by an old advertising picture in the museum with a picture of someone smoking and a title something along the lines of:

“Smoke the cigarette that keeps you fit”

What still amazes me is how socially acceptable smoking is. Compare our reaction today to someone smoking in public versus what we do if there is asbestos found to be in a house or workplace. Or in a material that is present in refrigeration.

I think future generations will be very confused: We understood the associated risks of tobacco smoking, yet still tolerated it, and even let people smoke inside until not that long ago.

There are some other historic examples of food marketing, which when blessed with current knowledge are quite entertaining.

If you have not seen it I would highly recommend the Thank You For Smoking movie.

The preview will give you a good idea of the style and topic:

[Youtube=http://www.youtube.com/watch?v=iBELC_vxqhI]

Efficiency in food

June 28, 2008

Imagine for a second that you have to go on a long journey – say 30 days walking, and you had to carry all of the food you were going to survive on – except water. What would you take? Why?

Disregarding the health benefits of foods with low energy density, foods that are very energy dense are the obvious choice. Why? Because gram for gram they contain more than double the energy than low density food. This is why when Antarctic explorers used to go on long expeditions they had butter with everything. Butter gave them the biggest bang for their buck – and as they had to carry it all (or store it on sleighs), energy density was terribly important to them.

This is the reason you have to be so careful with oils, butter etc – because you can have a lot of energy in them for their weight. For example, there is about the same amount of energy in a tablespoon of oil as there is in a banana.

This is why fruits and vegetables – especially salads – should be such a staple for someone wanting to lose weight/fat. They have hardly any energy in them for their bulk.

Too much gas?

June 27, 2008

No, I am not talking about the fact petrol is costing over $2 a liter these days…

I think we all know someone who may benefit from this article.

Seems like a pretty big list of ‘possible’ foods to me. It would have to be a pretty big issue before you start going through that list trying to identify the guilty food(s).

Anyone who has ever done a Yoga class could testify to the benefits of some class-mates using this knowledge…although it would be at the expense of some pretty funny entertainment.

Woods faking it?

June 26, 2008

After Tiger Woods won his 14th Major last week there were comments made by Retief Goosen suggesting Woods only seemed to hurt when he hit a bad shot, and that when he drained long puts his (supposedly injured) knee did not seem to bother him.

Goosen has been somewhat shown up by the fact Woods has announced he will take 6 months off to let it fully recover. Enough time I imagine to hit good form before the Masters in early April.

But Goosen still makes an interesting point. Why was it that Woods did not seem in pain after great shots? I think there is a logical explanation that we have all experienced: The instant euphoric feeling that comes from winning (or hitting a good shot as the case may be) temporarily suppresses any pain that we may be feeling.

To make my point I present 4 pictures. Check out all the facial expressions and body language of all the people in them:

1.

2.

3.

4.

I bet in all of these photos the person at the front who could not look happier is probably experiencing as much, if not more, pain than the people behind them.

How clean is your kitchen?

June 25, 2008

I am sure you have heard before that your toilet seat is cleaner than your kitchen bench. Is it true, or just an old wives tale?

I am sure there is lot of variability from house to house, but here are some of the studies that I imagine most of the facts originally came from:

An investigation of microbial contamination in the home.

A study of the microbial content of the domestic kitchen.

Reduction of faecal coliform, coliform and heterotrophic plate count bacteria in the household kitchen and bathroom by disinfection with hypochlorite cleaners.

I will review the most recent study:

They looked at 14 sites (sink faucet handle, refrigerator handle, bench, floor next to kitchen sink, cutting board surface, bathroom sink drain area, bathroom sink faucet handles, toilet flush handle, top and underside of toilet, floor around base of toilet, bath drain area, and bathroom counter top) in 15 houses (with at least one child under 12 years) over three different interventions: #1 No intervention (control), #2: Given cleaning product, #3: Given product with specific instructions.

Some of the interesting results:

The sites with the highest densities of faecal coliforms during the control period were the sponge/dishcloth, the kitchen sink drain area, the bath sink drain area and the kitchen faucet handles.

Amazing! The toilet seat does not even feature in the top four, and three of the top four sites are in the kitchen.

The sites with the lowest concentration of faecal coliforms during the control period were the refrigerator handle, the bathroom counter top, the bathroom floor around the toilet and the toilet seat.

So in terms of faecal bacteria, the area around the toilet is a lot cleaner than the kitchen sink. Reflect for a minute as to your reaction if you dropped some food in the kitchen sink vs the floor around the toilet….

It was of interest that the toilet seat was found to have the least bacteria contamination in all cases for all categories of bacteria in this study.

So the toilet seat would be a better place to eat your lunch off than the kitchen bench – or in fact any of the other 13 places tested!

But then some of this data is put in context:

Potential health benefits resulting from the use of disinfectant cleaners in the home is difficult to determine as relatively little information is available on the subject. The proportion of household outbreaks of gastroenteritis that arise from surface cross-contamination as opposed to inadequately cooked or stored food is also unknown.

They go on..

However, there is evidence that the survival and transfer of potentially pathogenic bacteria via environmental surfaces is important.

And in conclusion:

The most contaminated sites within the home are those which tend to remain moist, such as the sponge/dishcloth and drain areas, and the site that is most frequently touched, the kitchen faucet handles.

So I guess the lesson is to keep things dry, and clean more the areas that are touched most often?

On cleaning:

Ordinary cleaning practices may do little to reduce the microbial load. The introduction of hypochlorite cleaning products into the home results in a significant reduction of bacteria in most cases.

Hypochlorite (I am told by Wikipedia) can be found in bleach.

Will you ever look at touching the kitchen faucet the same again?

Recovery and the Training Pyramid

June 24, 2008

Is recovery your limiting factor in athletic performance gains?

If you train hard, eat well, but tend to not get much sleep, never have a massage, ice bath, or other similar recovery technique then the answer coould well be yes.

Recently, researchers published data claiming athletes who slept for 10 hours perform better than when they were getting normal duration sleep. Of course the quality matters too, and so it would be interesting to see ‘free living’ subjects (not tested in a laboratory over a set number of days) perform over a longer period. From personal experience, getting 10 hours sleep every night may be a little hard to sustain.

4 keys to fat loss

June 23, 2008

In follow up to the weight training essentials, I thought I would outline four eating essentials for someone wanting to lose fat.

Just to be clear: These are the things you should be doing before you even consider making other changes. Often new diets focus on some small almost insignificant aspect of your diet and make it out to be bigger than it is, while neglecting the essentials.

I have purposely made these as generic, yet practical as possible. For example, not ‘eat less saturated fat’.

  1. Don’t buy crap at the supermarket. You be the judge on what ‘crap’ is. I could write a list, but this simply requires a little self discipline, and one thing that will help is if you…
  2. Plan more of your meals. If you plan to eat a specific nutritious meal then you have more chance of doing so than if you only plan to eat.
  3. Sit down at a table and eat your (planned) meals with everyone you live with – no TV.
  4. Eat fresh fish at least once a week. Yes, it is that good for you.

Four easy changes to make a start for the better. Be warned though: If you do these four things you are likely to feel and look a lot more healthy.

The paradox of efficiency

June 22, 2008

One of the great benefits of aerobic training for the athlete is gaining efficiency. All other things being equal, with training it takes you less calories to perform a given activity compared to an untrained state. This is achieved through sparing glycogen stores – partially offset by the use of fat, by increasing neuro-muscular connection proficiency, and by the increased efficiency of the aerobic energy pathway. A great thing for someone wanting to lower their 10km running time, but not necessarily if you are trying to lose fat.

However, the net effect on fat loss of getting into a habit of a particular type of exercise is positive (the benefits are far greater than the negatives due to efficiency).

The obvious way to get around this (small increase in efficiency) is cross training. For example, if you always warm up by riding the bike then consider the cross trainer, if you use the treadmill consider the rower etc. And if you are one of the small number of people who is not influenced by convenience factors, and cares solely about fat loss then vary the type of training you do to make sure you do not do the same type more than once a week.

Is exercise a habit for you?

June 19, 2008

Today I am looking forward to doing a VO2max test. Accordingly I took yesterday off exercise – complete physical rest. It was the first time in a while I have done this. Admittedly some days I may only go for a walk, but it still made me realise how exercise is a habit for me.

I once met Bart Conner when working at sea. Amongst other things, we talked about his plans for the day and I was surprised he did not mention any type of exercise. When I pointed this out to him he said that he did not mention it because doing some form of exercise was a given everyday. In fact, he had already been to the gym in the morning. For him it was something that he did not think about too much – he just did it.

There is no doubt that habits are the key to success and failure of many a fat loss / muscle gain / physical preparation regime. They can be both a good thing (like Bart and exercise) and bad thing (like having a Health Shake everyday for morning tea).

Take a honest look at your own habits and make a decision what ones you want need to break, and what ones you need want to develop.

Don’t know what your habits are? Try a food and activity record.


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