General News

Not allowing enough time for recovery from weight training can impact your progress on muscle size and strength gains. That’s why many weight room regulars split workouts between muscle groups. Research from Canada’s Brock University presented at the American Physiological Society (APS) annual meeting suggests insufficient recovery can also affect bone health.
 
Olympic class female rowers have a high incidence of stress fractures. They also train an average of 1,086 minutes each week, which is about 18 hours. For 9 months, scientists analyzed changes in levels of osteoprotegerin, a protein that stops bone mineral loss, and sclerostin, a protein that inhibits new bone formation, in rowers training for the 2016 Olympics.
 
Blood samples showed a decrease in osteoprotegerin and higher levels of sclerostin during the most intense training. Although x-ray images taken before and after the study found no changes in bone strength, researchers theorized that not allowing enough time for recovery from very intense training can increase inflammation and bone loss.  
 
 
 
Events

On Thursday, Krystal Rhodes-Skinner will be sampling ON’s uncompromising quality at Axiom at the Village, 3505 E. Monarch Sky Ln. in Meridian, ID. Be there between 5:30 PM and 7:30 PM. Then on Friday and Saturday, Julian Smith, Kelechi Opara, Melinda Christidis and Mauri Reyene will be at the NPC Emerald Cup inside the Meydenbauer Center in Bellevue, WA.
 
Also on Saturday, Tobias Young will be sampling at Vitamin Shoppe, 5779 Lone Tree Way in Antioch, CA from 11 AM to 2 PM, and Christina Larson will be at the NPC Kentucky Derby Muscle in the Louisville International Convention Center in Louisville, KY. Stop by the ON booth at the NPC Phil Heath Classic in the Arlington Convention Center in Arlington, TX to meet Amber Passini, Chelsea McClure and Curtis Pressley. They’ll have lots of samples and swag. See you out there!
 
Training

April 26th, 2017

Cycling Vs. Resistance HIIT

If you’re working at improving your aerobic capacity and strength, High Intensity Interval Training (HIIT) can offer you a streamlined approach to realizing those goals. Not only are HIIT workouts typical shorter than traditional steady state cardio, the increased intensity is a great way to change up a stale workout routine. An interesting study published in the Journal of Strength and Conditioning Research tested different HIIT routines on competitive strongmen and powerlifters.
 
The aerobic fitness and strength of 16 resistance trained men were measured before and after 8 weeks of HIIT. Some cycled while other performed effort and volume matched sets of weight training exercise. Although both groups showed significant improvements in aerobic fitness and strength, the cycling group realized greater improvements in aerobic capacity while gaining about the same amount of strength as subjects in the resistance HIIT group.