Research on Exercise
The field of exercise physiology is producing regular research on the best way to exercise. Here is a recent example of a study that looked at women who exercised three different ways, to see which technique builds the most muscle mass. Look for other scientific research on training techniques and tell us about them here.
27 comments:
In my research on strength training, I came across an important fact - muscle mass decreases with age. So even the buffest of person will have a decrease in muscle mass as he grows older. Strength training also has important benefits we didnt talk about in class like increased stamina, reduced risk of injury,and better sleep.
My research on strength training changed how I viewed strength training. I thought strength training was when people spend hours and hours lifting weights. To my surprise, strength training can be done just for 20-30
minutes 2-3 times a week with 12 repetitions of a heavy enough weight to see the results.
http://www.mayoclinic.com/health/strength-training/HQ01710
I looked up isometric exercises. These are special exercises in which the person doing them contracts their muscles against a force which is too great to overcome. This is done by using internal pressure. For example, pressing your palms together with your elbows at a right angle and pushing with all of your might. This included with special breathing supposedly helps in muscle strength. Some German scientists have found that doing these exercises at 2/3rds of maximum once a day for 5 days would increase muscle strength by 5%. However, recent studies have shown that this is a very ineffective form of exercise to improve speed and endurance.
There is also isotonic exercise which is using strength without the lengthening or shortening of the muscles. This type of exercise is increasingly hard to study because when you press up against your own muscles, it won't always be exerting the same amount of force and is therefore inconsistent. The effects of this type of exercise have seen to be good but, like i mentioned earlier, hard to measure consistently.
http://www.isokinetics.net/basics/exercise.htm
Instead of building the most muscle mass, I think most girls prefer weight losing. Therefore, I did some research on weight training technique. Many people do exercise in a wrong way. Incorrect weight training technique can lead to many problems, such like sprains, strains, and other painful injuries. This article presents us do’s and don’ts when doing exercise, in order to maximize your weight training program and reduce the risk of injury. People might be tempted to hold breath while lifting weights. However, it is not correct. Holding your breath can lead to dangerous increases in blood pressure. So, you should breathe out as lifting weight and breathe in as lowering weight. There are also some other tips for weight training in this article. It is important to exercise in a proper way to make better effect.
http://www.mayoclinic.com/health/weight-training/SM00028
In my research on strength training, I learned that there are a number of benefits to building muscle. In the long run, it helps with losing weight because it builds endurance. It makes you stronger and eventually less susceptible to injury. It can reduce arthritis pain because by strenghtening the muscle, the joints were provided with an extra cushion. Another interesting this is that it can help to reduce high blood pressure.
There are so many things I didn't know about weight training. In class, I misunderstood it to be a bad thing that increased lactic acid. Now, I understand that it should be mixed with aerobic exercise to provide for a healthier life style.
http://exercise.about.com/od/exerciseworkouts/tp/liftweights.htm
Strength training techniques vary depending on many factors including age. Some people may find that strength training is bad for kids because it will stunt their muscle growth; however, according to Mayo Clinic, it is OK for kids when it is done correctly. Strength training for kids should consist of light resistance and controlled movements rather than weightlifting. If done correctly, strength training is a good way to increase children’s muscle strength and endurance, help protect children’s muscles and joints from injury, and improve performance in a wide variety of sports. The previous benefits mainly refer to children who are involved in sports; however, strength training also promotes healthy blood pressure and cholesterol levels as well as boost metabolism in children who are not involved in athletics.
http://www.mayoclinic.com/health/strength-training/HQ01010
Plyometrics is a specific technique of training that deals with producing fast and powerful movements. Plyometrics is an exercise that increases the strength of tissues and nerve cells.
involves practicing plyometric movements to toughen tissues and train nerve cells to stimulate a specific pattern of muscle contraction so the muscle generates as strong a contraction as possible in the shortest amount of time.
http://www.sport-fitness-advisor.com/plyometric.html
The strength training exercise I researched is plyometrics. In plyometrics, one stretches the muscles prior to contraction. Used safetly, this training can strengthen muscles, increase vertical jump, and decrease impact on joints. This training mimics the motions we make in sports. This training must be done cautiously. There has been reported injuries from depth jumping and drop jumping. Lower body plyometric training includes drop jumping, bounding and hurdling, and upper body includes press ups and hand claps, and medicine ball.
Article on Plyometric training-
http://www.acefitness.org/fitfacts/pdfs/fitfacts/itemid_73.pdf
Webpage- http://www.brianmac.co.uk/plymo.htm
As I searched for any sort of scientific research on exercise, I found a website with various different kinds of exercise research from women’s muscle training to the difference between an elliptical machine and a treadmill. I personally do not believe in focusing on strength training because I don’t think that helps a person become healthier overall or a better athlete. I believe in overall body conditioning and overall body strength training rather than having big arms and such as many people tend to do.
What I did find in the article is that many of the training methods for fat burning is overall body strength conditioning. While lifting 100-200 pounds may make someone have very large muscles, it will not burn their overall fat and probably will not put them in the best physical condition for general sports and overall health.
Also, many of the articles that talk about overall health say that obviously losing weight and being healthy is not a “30 day miracle” or a “12 weeks to a new you” kind of deal but it is a “lifestyle” meaning that it is progressive and can only be done with changes to the entire body.
http://www.precor.com/comm/tools/research/#scires
I came across this one site that had tons of different information on various techniques and training systems, but the one that struck me the most was about how important it is to pay attention to forced repetitions and negative repetitions.
Not much research has been done about forced and negative repetitions. A lot of focus has gone to the concentric contraction of the muscle which is where a weight is being lifted or raised. Eccentric is just the opposite. It is when the weight is lowered back down.
Research is starting to show that muscle mass increases quite significantly when the eccentric part is controlled and the weight it lowered smoothly and slowly. Muscle activity shoots way up when eccentric is in use and shows that by applying forced repetitions (where one has a "spot" and can then do more repetitions on a set) and negative repetition (where the weight is controlled when it is being lowered).
This shows that the longer period of time one can have maximum muscle contraction, the max amount of muscle mass that is possible to produce.
http://bodybuilding.home.insightbb.com/trainingarticles/negativeeccentric/index.htm
so many people, mostly guys, are so consumed with building muscle. They just want to get bigger and bigger to look better for the ladies or what not. However, most of these guys put all their focus into lifting every day or every other day. they figure that as it doesn't matter what else they do, as long as they lift very often.
After researching, I came across a very interesting and very important element to weight lifting. Many people tend to forget this, but one of the key factors to building muscle other than lifting, is the diet.
i mean, most guys remember to get a good intake of proteins because well, basically, protein builds muscle. without a good amount of protein, the body will not support any muscle growth. However, in my research, I found that a person should only be intaking 20-30% of protein in their diet, which is approx. 1.3 grams of protein per pound of body weight.
what's also important is eating complex carbs. This helps you keep the energy to lift. basically, glycogen is a product of glucose that is broken down from carbs. And this glycogen is stored in the liver and muscles. So, during lifting, you could easily use up your glycogen causing you to tire out faster. It is suggested to take in 55-65% of carbs. So, if you run out of carbs. for the body to break down, it will use the protein reserves for a source of fuel, which leaves less to become muscle.
It also suggests eating/drinking a lot of carbs. and protein after working out. it triggers the release of growth hormone, so it helps with the building of the muscle.
http://www.building-muscle101.com/weight-lifting-diet.html
When researching scientific research on training techniques I came across Bio-Medicine.org’s recent research about strength training. This was published in early January 2008 after being printed in that month’s issue of Arthritis Care & Research journal in regards to how strength training relieves chronic pain in the neck muscles.
With neck pains increasing constantly over the past 20 years, most commonly on women, and with musculoskeletal disorder being the most common among them, it has been found that many are due to spending too much time at the computer keyboard. A new study finds that strength training exercises resulted in “significant prolonged relief of neck muscle pain, while general fitness training resulted in only a small amount of pain reduction.” The National Research Centre for the Working Environment in Denmark conducted research on 94 women from 7 workplaces between Fall 2009 and March 2006. The women who most commonly worked at jobs that had them hunched over, or at a computer were clinically examined and diagnosed with trapezius myalgia, which is muscle pain that extends along the back of the neck. They were divided into three groups, one who did strength training, one who did general fitness training and one who received only counseling on health but did no activity. They worked out for 20 minutes, 3 times a week for a total of ten weeks.
*“The results showed that the GFT group showed a small decrease in neck muscle pain only immediately after exercise, while the SST group showed a marked decrease in pain over a prolonged training period and with a lasting effect after the training ended.”
Source:
http://www.bio-medicine.org/medicine-news-1/Strength-training-of-neck-muscles-relieves-chronic-pain-9077-2/
It is stated in the article I found that momentum in lifting weight is the most important factor in gaining muscle mass fast. This type of weight training method is coined SuperSlow, it keeps heart rate up during workout and results in cardiovascular benefits for us. "It's suggested that you lift each weight over a period of ten seconds and then lower it for a count of four seconds". Also, we should lower the weight, do repetitions of sets of twelve, and breathe steadily throughout each set.
http://www.healthmad.com/Fitness/How-to-Build-Muscle-Fast.55058
http://www.sciencedaily.com/releases/2008/04/080406153404.htm
this cross-sectional study was conducted on older individuals in order to test the impact that pain-killers (both prescription and non-prescription) had on muscle mass.
the study showed a negative correlation between pain killer usage and muscle mass, which through the use of placebo, also implied causation.
because people lose muscle mass as they grow old, this study shows the dangers of pain killers. furthermore, the fact that the older people are the most frequent users of pain killers, makes this study more shocking.
I came across this website when I was looking for other scientific research on training techniques. I thought rather than talking about other training technique, I’d like to share what I found online: exercise appears to improve brain function among younger people. Everyone knows that exercise is healthy for our body and now research confirms that it is beneficial to cognition as well. Exercise helps protect against age-related loss of cognitive function as we age. Researchers tested the subjects’ reaction time and response accuracy when presented visual patterns and cognitive processes known as executive control function. Physically active younger subjects showed improved reaction times. Researchers conclude that physical activity is related to better cognitive health and better functioning across the lifespan.
http://www.sciencedaily.com/releases/2006/12/061219122200.htm
I did cross country when I was in High School. I love running, and used to try running 3 miles at least 3 times a week. I've always been a skinny figure, and i kept on wondering, "Why aren't I gaining any weight?" Everybody envied me for it, but it was really a curse because I simply could not get big. (I got my freshmen -1 my first year). It turns out that "Running is at the top of the list of activities for the number of calories it burns." Recently (starting this year), I have stopped running and have proudly gained six pounds! The bad thing though, is that I don't get my cardiovascular exercise and often now get winded for running short distances. I don't know whether the trade-off is good or not.
Bottom line is: if you want to lose weight, run 3 miles a day for 3 times a week. If you can keep up with the regime, you'll probably start dropping those pounds.
http://stanford.wellsphere.com/running-article/top-10-questions-asked-by-beginning-runners/5214
http://www.medicalnewstoday.com/articles/75292.php
The link above takes you to a page that claims that there isn't any better way to workout that induces more muscle growth. It goes on to talk about how there was a myth saying that isometric and isokinetic workouts had a higher "stress level" and would produce more muscle mass than the more traditional dynamic external resistance. In short, the research went to prove that even with varying intensities, frequencies, and volume there are no definitive results as to which technique if any produces more muscle mass than the others.
I notice that everyone who's posted so far has addressed scientific training in humans, but I found an article that actually addresses scientific endurance and speed training in horses. It's very similar to the lecture that we had in class about the sprinter and the distance runner. Like humans, horses' skeletal muscle is a division between anaerobic and aerobic. Some horses are endowed with a greater amount of either one. The goal of the training is to change as many slow-twitch fibers to fast-twitch fibers as they can. However, research shows that it's actually easier to convert them in the other direction. Fast-twitch generally make the change to slow-twitch easier than slow-twitch change to fast-twitch. Also, it's very important to make sure that this process is done correctly, because improper training can actually reduce a horse's sprinting ability.
http://www.sciencedirect.com/science?_ob=ArticleURL&_udi=B75GX-4GP1D30-G&_user=4422&_rdoc=1&_fmt=&_orig=search&_sort=d&view=c&_acct=C000059600&_version=1&_urlVersion=0&_userid=4422&md5=8e19c543a79a098ea596f0cb77728d66
In my research, I found a study that was directed towards strength training for the elderly. According to the website, a growing number of elderly Americans are losing muscle mass and strength, leading to physical disability and frailty. They were focusing in on a disease called sarcopenia, which is reducation in muscle mass and strength. The website did not offer the actual workout but stated that, "Strength training uses weights of some kind — machines, dumbbells, ankle or wrist weights — to create resistance to build muscle mass" in the end the strength training increased muscle and bone mass,muscle strength, flexibility, dynamic balance, self-confidence and self-esteem. I felt this article was very interesting because although it is not an actual workout, it proved that weight lifting at a later age can tremendously help with problems numerous elderly people have mobility and confidence
http://www.cfah.org/hbns/news/strength09-30-03.cfm
I did research on a type of exercise called exercise tubing which consists of using elastic handles and tubes that are used in place of weights/weight machines. These items also come in different thicknesses to increase tension.
Just like strength, or resistance, training where muscles contract against external resistance, tubing exerts this same resistance. Tubing is a cheaper way to start strength/resistance training, you can do many different exercises, while even sitting in a chair or using a door strap, and tubing materials are portable and can be stored away easily
http://www.emedicinehealth.com/strength_training/page8_em.htm#tubing
As a varsity golf player, I was interested in researching a specific golf training program. It is important to build certain muscles for the body to perform at its maximum. This particular article was interesting because it focused on golf strengthening exercises.
http://sportsmedicine.about.com/gi/dynamic/offsite.htm?site=http://www.sport%2Dfitness%2Dadvisor.com/golf%2Dweight%2Dtraining.html
I've discovered that weight training for women not only prevents osteroperosis but breast cancer. It can also prevent breast cancer from coming back.
There are all different kinds of strength training types for women, but basic training should be the first type for anyone who is starting to lift weights. Beginners should train 1-3 times a week and warm up 5-10 mins first, then choose 1-2 exercises for each muscle group and 8-16 repetitions each.
http://exercise.about.com/cs/exbeginners/a/begstrength.htm
I found out that weight training for women will not increase their body mass so much that they end up looking like the incredible hulk. Instead, weight training will allow women to develop firmer bodies. Weight training is also useful in that it is able to help a woman develop a stronger heart and connective tissue. It is also able to help against osteoporosis and control a woman's weight.
A woman's muscle development is equal to that of a man when weight training, but a woman starts out at a lower weight level. The reason why women cannot compare to men in terms of strength is because men have more testosterone, and can increase their muscle size more significantly than women. Women can start slowly at home simply using dumbbells and weight machines. What is most important, however, is that the woman maintains a consistent workout plan.
click here for link
I decided to do some research on aerobic exercise, which is somewhat the opposite of strength training. Any activity that you can sustain for more than just a few minutes while your heart, lungs, and muscles work overtime can be considered aerobic exercise. There are many benefits to aerobic exercise. Your heart gets stronger and pumps more blood with each beat. When the heart becomes larger and more capable of pumping more blood, your muscles are able to consume more oxygen. Mitochondria inside the muscle increase in number and activity. They use the oxygen to burn the fat and carbohydrate that makes you go. Eventually your body gets better at using oxygen and burning fat when you do regular aerobic exercise, making you a lean, mean, fat-burning machine. In my research I also found that aerobic exercise has been proven to help prevent cancer, treat depression, osteoporosis, diabetes, cardiovascular disease, and obesity. I think I might just go for jog right not.
For more cool interesting facts go to: http://www.medicinenet.com/aerobic_exercise/page3.htm
This article from the New York Times says that interval training, or alternating between short strenuous exercises and relaxing exercises, is effective in losing weight, increasing endurance, and increasing overall health. Interestingly, based on a study involving women alternating their speed on a bicycle showed that this exercise can also increase the amount of fat burned for continuing to use this method. In order to effectively use this method, during the intense part of interval training, the person should be out of breath and exercise at 80-85% of his maximum heart rate for 1-4 minutes. Furthermore, the recovery period should not allow the person's pulse to return to normal. To refrain from overworking the body, the person should do interval training every other day.
Because of the recovery period the body can remove the waste products from the muscles and therefore lengthen the time people can exercise.
Using this method, however, can also put a person at risk of getting a heart attack because of the intensive part of the regimen.
http://www.nytimes.com/2007/05/03/fashion/03Fitness.html?pagewanted=2&sq=exercise%20cardiovascular%20system&st=nyt&scp=5
Post a Comment