Kettelbell Swings combined with Keiser Push/ Pull

3D Stretching

Three JSCR interesting abstracts!

Effects of a Short-Term Carbohydrate-Restricted Diet on Strength and Power Performance

Sawyer, Jason C.¹; Wood, Richard J.²; Davidson, Patrick W.²; Collins, Sean M.³; Matthews, Tracey D.²; Gregory, Sara M.²; Paolone, Vincent J.²

Abstract: Sawyer, JC, Wood, RJ, Davidson, PW, Collins, SM, Matthews, TD, Gregory, SM, and Paolone, VJ. Effects of a short-term carbohydrate-restricted diet on strength and power performance. J Strength Cond Res 27(8): 2255–2262, 2013—The purpose of the study was to examine the effects of switching from a habitual diet to a carbohydrate-restricted diet (CRD) on strength and power performance in trained men (n = 16) and women (n = 15). Subjects performed handgrip dynamometry, vertical jump, 1RM bench press and back squat, maximum-repetition bench press, and a 30-second Wingate anaerobic cycling test after consuming a habitual diet (40.7% carbohydrate, 22.2% protein, and 34.4% fat) for 7 days and again after following a CRD (5.4% carbohydrate, 35.1% protein, and 53.6% fat) for 7 days. Before both testing sessions, body weight and composition were examined using bioelectrical impedance analysis. Three 2 × 2 multiple analyses of variance were used to compare performance variables between the habitual diet and CRD. Subjects consumed significantly fewer (p < 0.05) total kilocalories during the CRD (2,156.55 ± 126.7) compared with the habitual diet (2,537.43 ± 99.5). Body mass decreased significantly (p < 0.05). Despite a reduction in body mass, strength and power outputs were maintained for men and women during the CRD. These findings may have implications for sports that use weight classes, and in which strength and power are determinants of success. A CRD may be an alternative method for short-term weight loss without compromising strength and power outputs. The use of a 7-day CRD could replace weight loss methods employing severe dehydration before competition.

Effects of 12-Week Proprioception Training Program on Postural Stability, Gait, and Balance in Older Adults: A Controlled Clinical Trial

Martínez-Amat, Antonio^1,2; Hita-Contreras, Fidel^1,2; Lomas-Vega, Rafael¹; Caballero-Martínez, Isabel¹; Alvarez, Pablo J.²; Martínez-López, Emilio³

Abstract: Martínez-Amat, A, Hita-Contreras, F, Lomas-Vega, R, Caballero-Martínez, I, Alvarez, PJ, and Martínez-López, E. Effects of 12-week proprioception training program on postural stability, gait, and balance in older adults: a controlled clinical trial. J Strength Cond Res 27(8): 2180–2188, 2013—The purpose of this study was to evaluate the effect of a 12-week–specific proprioceptive training program on postural stability, gait, balance, and fall prevention in adults older than 65 years. The present study was a controlled clinical trial. Forty-four community dwelling elderly subjects (61–90 years; mean age, 78.07 ± 5.7 years) divided into experimental (n = 20) and control (n = 24) groups. The participants performed the Berg balance test before and after the training program, and we assessed participants' gait, balance, and the risk of falling, using the Tinetti scale. Medial–lateral plane and anterior–posterior plane displacements of the center of pressure, Sway area, length and speed, and the Romberg quotient about surface, speed, and distance were calculated in static posturography analysis (EPS pressure platform) under 2 conditions: eyes open and eyes closed. After a first clinical evaluation, patients were submitted to 12 weeks proprioception training program, 2 sessions of 50 minutes every week. This program includes 6 exercises with the BOSU and Swiss ball as unstable training tools that were designed to program proprioceptive training. The training program improved postural balance of older adults in mediolateral plane with eyes open (p < 0.05) and anterior–posterior plane with eyes closed (p< 0.01). Significant improvements were observed in Romberg quotient about surface (p < 0.05) and speed (p < 0.01) but not about distance (p > 0.05). After proprioception training, gait (Tinetti), and balance (Berg) test scores improved 14.66% and 11.47% respectively. These results show that 12 weeks proprioception training program in older adults is effective in postural stability, static, and dynamic balance and could lead to an improvement in gait and balance capacity, and to a decrease in the risk of falling in adults aged 65 years and older.

Experience in Resistance Training Does Not Prevent Reduction in Muscle Strength Evoked by Passive Static Stretching

Serra, Andrey J.¹; Silva, José A. Jr¹; Marcolongo, Alessandra A.²; Manchini, Martha T.¹; Oliveira, João V.A.²; Santos, Luis F.N.²; Rica, Roberta L.²; Bocalini, Danilo S.¹

Abstract: Serra, AJ, Silva Jr, JA, Marcolongo, AA, Manchini, MT, Oliveira, JVA, Santos, LFN, Rica, RL, and Bocalini, DS. Experience in resistance training does not prevent reduction in muscle strength evoked by passive static stretching. J Strength Cond Res 27(8): 2304–2308, 2013—This study examined whether passive static stretching reduces the maximum muscle strength achieved by different body segments in untrained and resistance-trained subjects. Twenty adult men were assigned to 1 of the following groups: untrained (UT, N = 9) and resistance-trained (RT, N = 11) groups. The subjects performed six 1 repetition maximum (1RM) load tests of the following exercises: horizontal bench press, lat pull-downs, bicep curls, and 45° leg press. The results achieved in the last two 1RM tests were used for statistical analyses. A passive static stretching program was incorporated before the sixth 1RM test. The body fat content was significantly higher in the UT group compared with the RT group (p < 0.0001). Moreover, the RT group showed significantly higher proportion of lean body mass compared with the UT group (p < 0.0001). Maximum muscle strength on all 4 exercises was significantly reduced in both groups after stretching (p < 0.01). Furthermore, the magnitude of muscle strength reduction was similar for the UT and the RT groups. The exception was for barbell curls, in which the muscle strength depression was significantly higher in the UT group compared with the RT group (p < 0.0001). In conclusion, the passive static stretching program was detrimental to upper- and lower-body maximal muscle strength performance in several body segments. The negative effects of stretching were similar for subjects participating in resistance training regimens.

Summer salad!

This is one of my favorite summer salad's.

 Check out the ingredients:

Cottage cheese

Quinoa

Lettuce

Portulaca oleracea/ Γλιστρίδα :)...the unripened flower buds

Tomatoes

Cucumbers

Green peppers

Capers

Olive oil, balsamic vinegar and salt/ pepper

Enjoy!

Effective ergonomic tip!

4 Easy Principles For Injury Prevention

This blog post is dedicated to injury prevention.  After finishing the book Results Fitness, 2012 written by a variety of health professionals I will focus on the last chapter by Amy Wunsh, a physical therapist at Results Fitness.  The book is a great read by the way with different effective strategies on how to get better results related to nutrition and exercise.  

The 4 principles to injury prevention:

1. The source of your pain is not always the driver/ cause of your problem.  Sometimes pain located at the shoulder derives from the neck.  In addition, knee or shooting pain down the leg pain can arise from the lower back.  Also, pain at mid- back region might come from visceral organs.  Every joint in the body is connected to each other from the ankle joint up to your head.  A postural assessment will reveal if any compensations take place.  

2. Your body needs maintenance every now and then and you are responsible to take care of it.  Prevention through exercise, physiotherapy or any type of recovery strategies such as nutrition, sleep, soft tissue massage or cold immersion are some effective elements.  It's a similar analogy to your car maintenance.

3. If there is pain or any other dysfunction in the body, please do not ignore it. You must always take action. If one practitioner does not find out the source of the pain or dysfunction, it is time to look somewhere else.  If in case you do not see any improvements in 3-5 therapy sessions then you should seek for another medical opinion, and

4. Consistency is key. Make sure you eliminate the things that make you feel bad or cause you pain and make sure you continue doing the things that make you feel better.  This is associated with posture corrections or any type of prevention exercise program that you are following after any type of dysfunction.  

 It's that simple!

Reviewing literature on using water immersion for recovery

Bleakley, C. M., & Davison, G. W. (2010). What is the biochemical and physiological rationale for using cold-water immersion in sports recovery? A systematic review. British journal of sports medicine, 44(3), 179-187.

ABSTRACT

Cold-water immersion (CWI) is a popular recovery

intervention after exercise. The scientific rationale is

not clear, and there are no clear guidelines for its use.

The aim of this review was to study the physiological

and biochemical effect of short periods of CWI. A

computer-based literature search, citation tracking and

related articles searches were undertaken. Primary

research studies using healthy human participants,

immersed in cold water (<15 5="" durations="" for="" min="">

or less were included. Data were extracted on

body temperature, cardiovascular, respiratory and

biochemical response. 16 studies were included.

Sample size was restricted, and there was a large

degree of study heterogeneity. CWI was associated

with an increase in heart rate, blood pressure,

respiratory minute volume and metabolism. Decreases

in end tidal carbon dioxide partial pressure and a

decrease in cerebral blood fl ow were also reported.

There was evidence of increases in peripheral

catecholamine concentration, oxidative stress and a

possible increase in free-radical-species formation. The

magnitude of these responses may be attenuated with

acclimatisation. CWI induces significant physiological

and biochemical changes to the body. Much of this

evidence is derived from full body immersions using

resting healthy participants. The physiological and

biochemical rationale for using short periods of CWI in

sports recovery still remains unclear.

 

Pournot, H., Bieuzen, F., Duffield, R., Lepretre, P. M., Cozzolino, C., & Hausswirth, C. (2011). Short term effects of various water immersions on recovery from exhaustive intermittent exercise. European journal of applied physiology, 111(7), 1287-1295.

Abstract

In order to investigate the effctiveness of

diVerent techniques of water immersion recovery on

maximal strength, power and the post-exercise inflammatory

response in elite athletes, 41 highly trained

(Football, Rugby, Volleyball) male subjects (age = 21.5 §

4.6 years, mass = 73.1 § 9.7 kg and height = 176.7 §

9.7 cm) performed 20 min of exhaustive, intermittent

exercise followed by a 15 min recovery intervention.

The recovery intervention consisted of diVerent water

immersion techniques, including: temperate water

immersion (36°C; TWI), cold water immersion (10°C;

CWI), contrast water temperature (10–42°C; CWT) and

a passive recovery (PAS). Performances during a maximal

30-s rowing test (P30 s), a maximal vertical countermovement

jump (CMJ) and a maximal isometric voluntary

contraction (MVC) of the knee extensor muscles were

measured at rest (Pre-exercise), immediately after the

exercise (Post-exercise), 1 h after (Post 1 h) and 24 h

later (Post 24 h). Leukocyte proWle and venous blood

markers of muscle damage (creatine kinase (CK) and

lactate dehydrogenase (LDH)) were also measured Preexercise,

Post 1 h and Post 24 h. A significant time effect

was observed to indicate a reduction in performance

(Pre-exercise vs. Post-exercise) following the exercise

bout in all conditions (P < 0.05). Indeed, at 1 h post

exercise, a significant improvement in MVC and P30 s

was respectively observed in the CWI and CWT groups

compared to pre-exercise. Further, for the CWI group,

this result was associated with a comparative blunting of

the rise in total number of leucocytes at 1 h post and of

plasma concentration of CK at 24 h post. The results

indicate that the practice of cold water immersion and

contrast water therapy are more effective immersion

modalities to promote a faster acute recovery of maximal

anaerobic performances (MVC and 30[1] all-out

respectively) after an intermittent exhaustive exercise.

These results may be explained by the suppression of

plasma concentrations of markers of inflammation

and damage, suggesting reduced passive leakage from

disrupted skeletal muscle, which may result in the

increase in force production during ensuing bouts of

exercise.

Ingram, J., Dawson, B., Goodman, C., Wallman, K., & Beilby, J. (2009). Effect of water immersion methods on post-exercise recovery from simulated team sport exercise. Journal of Science and Medicine in Sport, 12(3), 417-421.

Abstract

This study aimed to compare the efficacy of hot/cold contrast water immersion (CWI), cold-water immersion (COLD) and no recovery treatment (control) as post-exercise recovery methods following exhaustive simulated team sports exercise. Repeated sprint ability, strength, muscle soreness and inflammatory markers were measured across the 48-h post-exercise period. Eleven male team-sport athletes completed three 3-day testing trials, each separated by 2 weeks. On day 1, baseline measures of performance (10m×20m sprints and isometric strength of quadriceps, hamstrings and hip flexors) were recorded. Participants then performed 80 min of simulated team sports exercise followed by a 20-m shuttle run test to exhaustion. Upon completion of the exercise, and 24 h later, participants performed one of the post-exercise recovery procedures for 15 min. At 48 h post-exercise, the performance tests were repeated. Blood samples and muscle soreness ratings were taken before and immediately after post-exercise, and at 24 h and 48 h post-exercise. In comparison to the control and CWI treatments, COLD resulted in significantly lower (p < 0.05) muscle soreness ratings, as well as in reduced decrements to isometric leg extension and flexion strength in the 48-h post-exercise period. COLD also facilitated a more rapid return to baseline repeated sprint performances. The only benefit of CWI over control was a significant reduction in muscle soreness 24 h post-exercise. This study demonstrated that COLD following exhaustive simulated team sports exercise offers greater recovery benefits than CWI or control treatments.

Higgins, T. R., Heazlewood, I. T., & Climstein, M. (2011). A random control trial of contrast baths and ice baths for recovery during competition in U/20 rugby union. The Journal of Strength & Conditioning Research, 25(4), 1046.

ABSTRACT

Higgins, TR, Heazlewood, IT, and Climstein, M. A random control

trial of contrast baths and ice baths for recovery during

competition in U/20 rugby union. J Strength Cond Res 25(4):

1046–1051, 2011—Players in team sports must recover in

a relatively short period of time to perform at optimal levels. To

enhance recovery, cryotherapy is widely used. To date, there are

limited scientific data to support the use of cryotherapy

for recovery. Players (n = 26) from a premier rugby club

volunteered to participate in a random control trial (RCT) using

contrast baths, ice baths, and no recovery. Statistical analysis,

between group and within group, with repeated measures was

conducted along with determination of effect sizes in 2 field tests.

Pre and postfield tests including a 300-m test and a phosphate

decrement test and subjective reports were conducted during

the RCT. No significant difference was identified between base

tests and retests in the phosphate decrement test or the 300-m

tests. Effect size calculations identified a medium to large effect

(d = 0.72) for 300-m tests for contrast baths against control.

Trivial effects were identified for ice baths (d = 0.17) in the 300-m

test against control. Effect size calculations in the phosphate

decrement test showed a trivial effect (d = 0.18) contrast baths

and a negative effect (d = 20.62) for ice baths. Treatment–

treatment analysis identified a large effect for contrast baths

(d = 0.99) in the phosphate decrement test and a medium effect

for contrast baths (d = 0.53) in the 300-m test. Effect scores

across contrast baths, ice baths, and passive recovery along with

subjective reports indicate a trend toward contrast baths

benefiting recovery in rugby. The continued use of 5-minute

ice baths for recovery should be reconsidered based on this

research because trends suggest a detrimental effect.

Transverse abdominis exercise in supine lying

STARTING POSITION: Lie on your back with knees bent

 Keep your spine in neutral throughout movement.

Place fingers just medial of hip bones

Draw the lower part of you belly down towards the bed.

Make sure you continue to breathe normally throughout exercise whilst maintaining a steady contraction.

 

 Hold each contraction for 15 seconds

10-15 repetitions

2-3 times a day

Designed by Eleanor Clare Peebles


This is an exercise for a stable spine.  It is proven in research that the transverse abdominal muscle (ring shape- the deeper of the abdominal muscles ) is usually not firing in back pain patients, yet pain can be developed if the spine is not stable interfering  with normal back biomechanics.  If you do not have lower back pain, you can use this exercise for prevention. 

Redefine Your Limits at 3DFTS

http://www.youtube.com/watch?v=BSrLlr5yyss