160718 Brain activation results in those addicted to food-part 2

160718 Brain activation results in those addicted to food-part 2

It comes as no surprise that if you are addicted to something there are going to be changes in brain activity that clearly shows up on brain scans. Nora D. Volkow, M.D. the director of the national Institute on Drug Abuse analyzed dopamine levels in obese adults. The results of these scans advanced the theory of potential addiction to food.

Even though investigation into the theory of food addiction is continuing, there have been only a few studies on its prevalence. Recently investigators at Yale University developed a questionnaire that helps identify people showing signs of addiction to high fat and sugar foods.

Their research is leaning towards a comparatively small percentage of individuals within a wide range of weight categories that may actually be addicted to food. This 2011 study found that just about 11% of college students in the normal weight ranges may be considered addicted to food. Contrast this study with one recently conducted in Germany that found of the 750 people studied using the Yale University questionnaire nearly 38% of the obese participants and 14% of those overweight were addicted to food. They went so far as to say that 10% of the underweight participants and 6% in the normal weight categories in the study were also addicted to food.

As far as Kelly Brownell, PhD., Director of the Yale Rudd Center for Food Policy and Obesity is concerned ” there’s no longer any question about that in my mind” when asked about the concept of food and addiction being a viable source contributing to the obesity situation currently exploding in our nation.

If you feel that you may be addicted to food or any other substance, take time to set up an appointment with your healthcare provider and get help.

090718 Brain activation results in those addicted to food

090718 Brain activation results in those addicted to food

It comes as no surprise that if you are addicted to something there are going to be changes in brain activity that clearly shows up on brain scans. Nora D. Volkow, M.D. the director of the national Institute on Drug Abuse analyzed dopamine levels in obese adults. The results of these scans advanced the theory of potential addiction to food.

In October of 2011, researchers at the Oregon Research Institute in Eugene, Oregon updated the original 2001 research. They noticed during MRIs, that regions of the brain directly related to reward and the senses were brighter in obese who anticipated a chocolate milkshake more so than when they were actually drinking the milkshake. This was not the case with the MRIs of those leaner girls participating in the study.

This would indicate that people who find food to be exciting are more likely to eat more, which results in weight gain. Going back to the original research findings in October 2011, the results of the MRIs clearly show that the more you eat high-fat and high sugar foods the less your brain responds to these foods. The outcome of such a situation is a greater internal demand for these types of foods, which ultimately results in eating more to achieve the same feeling of pleasure.

At this point is important to note that not all members of the American Psychiatric Association subscribe to the food addiction theory and it has not been formally recognized as such by this association. The objective evidence that food addiction exists is presently lacking, which leads us down the road to a question of whether not the possibility of food addiction contributes greatly to the epidemic of obesity in our nation or not.

020718 Avoiding Exercise Rhabdomyolysis

Avoiding Exercise Rhabdomyolysis

A classic case of too much, too often, and too soon is seen in those who suffer the ill and sometimes fatal after effects of working out far beyond their physical capacity.

Rhabdomyolysis in much simpler terms means that the exercise has been so extensive and strenuous that the muscle fibers themselves have not only broken down but have separated from the main fiber itself. This leads to these wayward fibers entering the circulatory system.

Some of these bits of tissue are toxic to the body and can result in kidney damage.

The person most at risk for this condition is inexperienced in exercise and is pushed either by themselves or an incompetent coach far beyond their limits. Others who may be put in the danger zone are military recruits in basic training, those who are dehydrated or suffering from heat related issues, and the circuit trainee under the supposed guidance of a personal trainer and of course the ultra marathon and triathlon athletes.

The clues of this dangerous condition are found in the abnormal and dark colored urine of the individual. This urine will have a dark, red or cola color to it.

This is a danger sign that should not be dismissed. If rhabdomyolysis is suspected, take immediate steps to have the symptoms and potential life threatening condition expertly evaluated by a physician.

Saving the life of another may be at stake here.

250618 The warm up-ending notes 4/4 

250618 The warm up-ending notes 4/4 

Warm ups that consist of static stretching prior to the power and explosive sports are contraindicated. Warming up dynamically is the key to explosive displays of power.

Taking into consideration the issue of muscle soreness as a reason to wait seven days; if you are still sore seven days post exercise then you have possibly suffered an injury. On the other hand being sore is not an indicator that you need to stop exercising as this soreness will evaporate shortly after the first one or two movement specific warm up sets. Joint tightness helps produce more power output as the joints aren’t fighting a loose set up but are instead closer to the levers actual working ranges.

Static stretching and its relation to power output in the lower extremities

Warm ups that consist of static stretching prior to the power and explosive sports are contraindicated.

Remember that a dynamic warm up is the key to explosive displays of power.

180618 The specific warm up 3/4 

180618 The specific warm up 3/4 

As the warm up nears the end, the movements and intensity must approximate the beginning of the main workout. Just because these final movements may be lighter and not as challenging as the main ones to come does not mean less concentration is needed. Do not get into sloppy habits at any time of these warm ups because you learn what you repeat. So repeat it right each time, every time.

Warm up well, don’t just go through the motions especially if you are about to lift heavy. Break a sweat. If possible, do your warm ups and exercises in a room with temperatures that are above sixty degrees Fahrenheit.

As was mentioned in a an excellent article by Tamera Snelling massage is an excellent way to begin the stretching process. Once the body is warmed up begin the stretching and strength exercises in the same form as the main portion of the session. For example, if squatting then squat lightly for a few sets of medium repetitions. Do full range of motion exercises with an emphasis on swinging, pendulum and springy types of movements. Do the same movements for up to three sets until a slight sensation of pain makes its presence known. Muscle ‘use’, not muscle ‘injury’ pain.
The Warm up re-examined – points to consider

Its is a given that performing any type of work raises the mental and physical work capacity of the athlete.

A warm up may be accelerated by following quick, in time, exercises that are very similar to the actual ones that will be used in the workout.

The heavier the weights lifted the more crucial the general and specific warm up becomes.

The lifter who by passes or short circuits the general warm up makes it a necessity to engage in a longer specific warm up period.
Warm up until you break into a slight sweat with exercises involving swinging, pendulum and springy motions. If possible do your exercises in a room that has a temperature range above 57-60 degrees Fahrenheit. Perform the same exercise in several sets until you feel a slight sensation of pain in the muscles. Generally the form of the latter warm up movements should mimic the same form as the technique required in the sport.

Warm up to 60% of your 1 RM, this will depend upon how heavy you are lifting, naturally the higher your one rep max the more lengthy will be the warm up phase. After you arrive at the 60% do ten reps, go to 80% of your 1 RM for five reps then go to 95% for six sets of two reps.

110618 Balancing Out Your Exercise Program By Danny M. O’Dell, M.A., CSCS

110618 Balancing Out Your Exercise Program By Danny M. O’Dell, M.A., CSCS

Weight training helps build strong bones.

Bone density responds directly to increases in intensities of load and site specifically to the greater pressures required to move the load. Adaptations take place within the structures of the bone that make it more resistant to the imposed loads and thus stronger.

Women in particular need this load bearing weight on their long bones, the spine and hips to stave off and help prevent osteopenia and osteoporosis from occurring. Osteoporosis is a degenerative disease that progressively decreases the bone density which in time leaves them weakened and vulnerable to fracture.

Flexibility

Getting stronger helps in other ways too. The strength to recover from a slip may prevent a bone damaging fall. Postural muscles that are strengthened through weight training inevitably lead to improved posture and a reduced potential of lower back problems. Even though strength training is high on the list of maintaining a strong fit body other pieces of the equation are important too. For instance being flexible enough to tie your shoes or even scratch your back is an important part of living a full and healthy lifestyle.

Work the joints normal range of motion each day by following a stretching program. But be cautioned that static stretching performed before a strength training session has been found to lower the power output by as much as 8%. If you are a sprinter, thrower or recreational handball or tennis player stay away from these at the start of your activity. The proper place for a static stretch is at the end of the workout when the muscles are warm and receptive to change. Doing so before hand, is an invitation to injury.

Find a good stretching book; read up on the proper way to stretch and start applying these to your exercise program. Brad Walker’s ‘Stretching Handbook’ or Bob Anderson’s‘Stretching’ are two of the premier ones on the market and each one has stood the test of time. Even though flexibility is important it is not the end of the line. Maintaining your balance becomes harder as we age.

110618 The general principles of the warm up 2/4

110618 The general principles of the warm up 2/4

The general warm up

The runner’s may actually be onto something when they start out on a run-they normally begin at a slower pace than the main portion of the run will be. Any exercise that revs up the cardiovascular system is good except for the time-honored jumping jacks. As mentioned in Thomas Kurz excellent training manual Science of Sports Training, these are contraindicated as a warm up because there is NO technique in any sport that is similar or can be improved by doing these outdated exercises. This activity causes a neurological disorganization in an athlete by causing a regression to an out of sync, homolateral pattern of locomotion resulting in a vague feeling of confusion. Additionally, jumping jacks raise the levels of blood lactate before the main workout and are not a lead in exercise for any lifting technique.

Increased flexibility is a residual effect of the influx of blood into the muscles so after the aerobic warm up immediately begin with dynamic stretches. Arm and leg rotations to the front, side, rear and in large circles. More leg rotations can be done during this time than arm rotations due to muscle mass involved. Ten to twelve legs compared to five to eight arm rotations. Do as many as necessary to reach full range of motion in any particular direction.

Notice there was no mention of any isometric, relaxed or static stretches before an active workout. Recall the reasons for a warm up:

* Improved elasticity of and increased contraction capabilities of the muscles
*Reduced reaction times via improved neuromuscular connections and transmissions
*Higher breathing efficiencies

The goal is improved performance. Static stretches tend to relax the joints and decrease potential power output, by some estimates up to 8% and impair the activity of the tendon reflexes. Isometric stretches that are held make an athlete tired while at the same time decreasing coordination abilities. Whereas the passive, relaxed style of stretching has a calming effect on the athlete.

A relaxed, non-optimally coordinated joint and muscle tendon combination is just asking for an injury to happen.

If the temperature is low and the forthcoming activity intense, the warm up must be longer and more intense than if the temperature is high, and the session a low intensity one. Each exercise builds on the previous ones until the final effort has the body ready for the main part of the workout.