Training

It goes without saying that pushing heavy stacks of plates is going to have an effect on your heart rate and blood pressure. And it makes sense that the impact will vary between upper and lower body exercises as well as for unilateral and bilateral movements. A study published in the Journal of Strength and Conditioning Research looks at these differences using 15 men with weight room experience.
 
Subjects performed 3 sets of 10 reps biceps curls, barbell rows and knee extensions using 80% of their 10 rep max. Each exercise was performed bilaterally, unilaterally and with alternating limbs. Heart rate and blood pressure increased significantly from pre- to post-workout. There was a greater cardiovascular response for upper body exercises compared to lower body movements and for bilateral compared to unilateral.
 
 
Supplements

It’s been shown that consuming caffeine can help reduce muscle pain during exercise. A new study published in the Journal of Strength and Conditioning Research looks at its potential to help reduce muscle pain after a 164 km endurance cycling event.
 
Subjects got 3 mg of caffeine per kg of body weight or a placebo immediately after finishing the ride and also for the next 4 mornings and 3 afternoons. Caffeine improved lower body function only during the first day, but helped reduce rates of perceived muscle soreness during afternoons for all 4 days of recovery.
 
General News

February 20th, 2017

Off & On Dieting Might Add Pounds

Animal researchers from the universities of Exeter and Bristol observed the habits of birds to suggest that yo-yo dieting in humans might not yield the best results. Their findings are published in the journal Evolution, Medicine and Public Health.
 
Animals gain weight when there’s a risk of food shortage. That’s why birds look fatter in winter when seeds and bugs aren’t readily available. Scientists made a mathematical model for an animal that knows when food might be limited, but doesn’t know when it will be available again. The pattern is similar to someone who diets over and over again.
 
They found the average weight gain for dieters was greater than the weight gained by people who never diet. The model predicts that the urge to eat will increase the longer someone stays on a diet and does not diminish as weight is re-gained. One reason is that your brain is convinced another period of food restriction is imminent.