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SWEAT SCIENCE
Sweat Science. Fitness myths, training truths, and other surprising discoveries from the science of exercise MAXIMIZING CARBOHYDRATE ABSORPTION DURING EXERCISE 45-75 min: mouth rinsing, with any type of carb. 1-2 hr: up to 30 g/hr, any type of carb. 2-3 hr: up to 60g/hr, carbs that are oxidized rapidly like glucose or maltodextrin. more than 2.5 hrs: up to 90g/hr, MUST be a combination of carbs that are absorbed via different mechanisms (e.g. glucose or maltodextrine combined with fructose in a2:1
TRAIN LOW, COMPETE HIGH One of the most interesting developments in sports nutrition over the last few years is the “train low, compete high” concept — the idea that purposely doing some of your training when your glycogen stores (the main form in which your body stores carbohydrate for exercise) are low can boost your performance when you eventuallycompete
AVERAGE FITNESS HAS (SURPRISE) INCREASED SINCE THE 1970S After all, the data also shows that average weight in the subjects has increased by 8 kg since 1970, while height has stayed the same. So we’re more active, but fatter — a pretty good indicator that diet, rather than exercise, is driving the rise in obesity. Of course, thereare a
HOW QUICKLY IS WATER ABSORBED AFTER YOU DRINK IT? They found that the water started showing up in the bloodstream within five minutes; half of the water was absorbed in 11-13 minutes; and it was completely absorbed in 75-120 minutes. Here’s what the data looks like: On the left, it shows how quickly the TESTING YOUR MAX HEART IN 30 SECONDS A new study from the University of Hawaii, recently published online at the Journal of Strength and Conditioning Research, tested nine different prediction equations, along with a surprisingly accurate way of determining your true max heart rate in about 30 seconds (sort of). The study looked at 96 volunteers with an average age of about 22. SWELLING HELPS HEALING, SO ARE ICE AND NSAIDS BAD? But a study published last month by researchers at the Cleveland Clinic adds to growing evidence that swelling actually plays a key role in healing soft-tissue injuries. The result is a classic tradeoff between short-term and long-term benefits: reducing swelling with ice or anti-inflammatory drugs may ease your pain now, but slow down your PICKLE JUICE STOPS MUSCLE CRAMPS Pickle juice required approximately 85 s to alleviate muscle cramps (cramp duration after ingestion ranged from 12 to 219 s). Although this was much longer than the purported claims of pickle juice’s efficacy, it still relieved a cramp 45% (85 vs 153 s) faster than when no fluid was consumed. In contrast, ingesting similar volumes of THE PROBLEM WITH 180 STRIDES PER MINUTE: SOME PERSONAL One key point: I’ve highlighted two key “speed zones.”. One is the pace at which typical Olympic distance races from the 1,500 metres to the marathon are run at. This is where Jack Daniels made his famous observations that elite runners all seemed to run at 180 steps per minute (which corresponds to 1.5 strides per second on the left axis). HOW NEUTROPHILS BOOST (OR WEAKEN) YOUR IMMUNE SYSTEM AFTER @Paul Ingraham that is a great point. Molecular/cellular studies are obviously important, but because what goes on is so complciated and intricate, they need to be complimented with practical stuff(i.e. sure, look at neutrophilsbut in conjunction with the frequency and duration of upper respiratory tract infections in the samepopulation).
SWEAT SCIENCE
Sweat Science. Fitness myths, training truths, and other surprising discoveries from the science of exercise MAXIMIZING CARBOHYDRATE ABSORPTION DURING EXERCISE 45-75 min: mouth rinsing, with any type of carb. 1-2 hr: up to 30 g/hr, any type of carb. 2-3 hr: up to 60g/hr, carbs that are oxidized rapidly like glucose or maltodextrin. more than 2.5 hrs: up to 90g/hr, MUST be a combination of carbs that are absorbed via different mechanisms (e.g. glucose or maltodextrine combined with fructose in a2:1
TRAIN LOW, COMPETE HIGH One of the most interesting developments in sports nutrition over the last few years is the “train low, compete high” concept — the idea that purposely doing some of your training when your glycogen stores (the main form in which your body stores carbohydrate for exercise) are low can boost your performance when you eventuallycompete
AVERAGE FITNESS HAS (SURPRISE) INCREASED SINCE THE 1970S After all, the data also shows that average weight in the subjects has increased by 8 kg since 1970, while height has stayed the same. So we’re more active, but fatter — a pretty good indicator that diet, rather than exercise, is driving the rise in obesity. Of course, thereare a
HOW QUICKLY IS WATER ABSORBED AFTER YOU DRINK IT? They found that the water started showing up in the bloodstream within five minutes; half of the water was absorbed in 11-13 minutes; and it was completely absorbed in 75-120 minutes. Here’s what the data looks like: On the left, it shows how quickly the TESTING YOUR MAX HEART IN 30 SECONDS A new study from the University of Hawaii, recently published online at the Journal of Strength and Conditioning Research, tested nine different prediction equations, along with a surprisingly accurate way of determining your true max heart rate in about 30 seconds (sort of). The study looked at 96 volunteers with an average age of about 22. SWELLING HELPS HEALING, SO ARE ICE AND NSAIDS BAD? But a study published last month by researchers at the Cleveland Clinic adds to growing evidence that swelling actually plays a key role in healing soft-tissue injuries. The result is a classic tradeoff between short-term and long-term benefits: reducing swelling with ice or anti-inflammatory drugs may ease your pain now, but slow down your PICKLE JUICE STOPS MUSCLE CRAMPS Pickle juice required approximately 85 s to alleviate muscle cramps (cramp duration after ingestion ranged from 12 to 219 s). Although this was much longer than the purported claims of pickle juice’s efficacy, it still relieved a cramp 45% (85 vs 153 s) faster than when no fluid was consumed. In contrast, ingesting similar volumes of THE PROBLEM WITH 180 STRIDES PER MINUTE: SOME PERSONAL One key point: I’ve highlighted two key “speed zones.”. One is the pace at which typical Olympic distance races from the 1,500 metres to the marathon are run at. This is where Jack Daniels made his famous observations that elite runners all seemed to run at 180 steps per minute (which corresponds to 1.5 strides per second on the left axis). HOW NEUTROPHILS BOOST (OR WEAKEN) YOUR IMMUNE SYSTEM AFTER @Paul Ingraham that is a great point. Molecular/cellular studies are obviously important, but because what goes on is so complciated and intricate, they need to be complimented with practical stuff(i.e. sure, look at neutrophilsbut in conjunction with the frequency and duration of upper respiratory tract infections in the samepopulation).
THE SCIENCE OF COOL-DOWNS AFTER EXERCISE Exercise researchers say there is only one agreed-on fact about the possible risk of suddenly stopping intense exercise. When you exercise hard, the blood vessels in your legs are expanded to send more blood to your legs and feet. And your heart is pumping fast. If you suddenly stop, your heart slows down, your blood is pooled in your legs and POST-EXERCISE REFUELLING: ALL AT ONCE, OR SPREAD OUT We’ve all heard about the post-exercise “window” for refuelling to maximize recovery and adaption: you need to take in carbs and protein with 0.5-2 hours. But does the timing really matter for building muscle? A new study from Stuart Phillips’ group at McMaster University compared two tactics for post-workout protein intake. Oncegroup
THE INCREDIBLE SHRINKING HIPPOCAMPUS (AND HOW TO STOP IT The demand for instant gratification, for efficiency at all costs and productivity as the only measure of value — these sound like the laments of the nostalgist in the Age of the Caudate Nucleus. But here, they’re based on neuroscience. “Society is geared in BEET JUICE: IT’S THE NITRATES, STUPID The most interesting new twist: they’ve developed a way of filtering the nitrates out of beet juice using an “ion-exchange resin,” allowing them to create a placebo form of beet juice that is identical to the real thing in every way except for the absence of nitrates. They’ve hypothesized that it’s the nitrate in beet juice that STRETCHING DOESN’T PREVENT OR REDUCE MUSCLE SORENESS The British Journal of Sports Medicine just published an analysis of the most recent Cochrane Review on stretching to prevent or reduce muscle soreness. The title says is all: “ Stretching before or after exercise does not reduce delayed-onset muscle soreness .”. This isn’t a surprise — while the exact mechanism that leads to DOMS is CADENCE IN ELITE RUNNERS INCREASES AS THEY On the speed axis, 4.0 m/s is 4:10 per km, and 7.0 m/s is 2:23 per km. In other words, these are FAST paces. The key point: they get faster, in part, by quickening their cadence. There’s no magic cadence that they stay at while lengthening their stride to accelerate. Interesting wrinkle: the women have faster cadence than the men at any given ALTITUDE BABIES AND EPIGENETICS @RH: Strangely, the authors neglected to explicitly point out the need for further research. I will forward your suggestion to them. 🙂. The study started out with 160 rats, but some were sacrificed at each intermediate checkpoint to evaluate heart and lung adaptations. ACTIVE VS. PASSIVE WARM-UP That’s what this study tested: three different cycling tests (six minutes at 80% VO2max) after (1) no warm-up, (2) an “active” warm-up of 20 minutes easy cycling, or (3) a “passive” warm-up of soaking the legs in 39-C water for 20 minutes. The result: the active warm-up allowed subjects to use more oxygen (measured VO2) with less CAN YOU “TRAIN” YOUR FINGERS AND TOES TO WITHSTAND COLD Unfortunately, there was a clear trend for CIVD: during the pre-training test, 52% of subjects experienced CIVD; during the post-training test, only 24% experienced it. And finally, the pain score: On the surface, this might seem like good news: it hurts less as you gradually become accustomed to the unpleasant sensation ofbeing cold. In fact
WHO’S THE MYSTERY MAN WITH THE 90.6 VO2MAX? Anyway, a few of these cyclists tested at over 80 ml/kg/min at 1860 metres, which they argue equates to 85-86 at sea level, and roughly comparable to about 90-91 if they were doing arm-and-leg exercise (like skiing) rather than just leg exercise (cycling). But that’s a lot of approximations. I’ve never seen a peer-reviewed report over90
SWEAT SCIENCE
Sweat Science. Fitness myths, training truths, and other surprising discoveries from the science of exercise MAXIMIZING CARBOHYDRATE ABSORPTION DURING EXERCISE 45-75 min: mouth rinsing, with any type of carb. 1-2 hr: up to 30 g/hr, any type of carb. 2-3 hr: up to 60g/hr, carbs that are oxidized rapidly like glucose or maltodextrin. more than 2.5 hrs: up to 90g/hr, MUST be a combination of carbs that are absorbed via different mechanisms (e.g. glucose or maltodextrine combined with fructose in a2:1
TRAIN LOW, COMPETE HIGH One of the most interesting developments in sports nutrition over the last few years is the “train low, compete high” concept — the idea that purposely doing some of your training when your glycogen stores (the main form in which your body stores carbohydrate for exercise) are low can boost your performance when you eventuallycompete
AVERAGE FITNESS HAS (SURPRISE) INCREASED SINCE THE 1970S After all, the data also shows that average weight in the subjects has increased by 8 kg since 1970, while height has stayed the same. So we’re more active, but fatter — a pretty good indicator that diet, rather than exercise, is driving the rise in obesity. Of course, thereare a
HOW QUICKLY IS WATER ABSORBED AFTER YOU DRINK IT? They found that the water started showing up in the bloodstream within five minutes; half of the water was absorbed in 11-13 minutes; and it was completely absorbed in 75-120 minutes. Here’s what the data looks like: On the left, it shows how quickly the TESTING YOUR MAX HEART IN 30 SECONDS A new study from the University of Hawaii, recently published online at the Journal of Strength and Conditioning Research, tested nine different prediction equations, along with a surprisingly accurate way of determining your true max heart rate in about 30 seconds (sort of). The study looked at 96 volunteers with an average age of about 22. SWELLING HELPS HEALING, SO ARE ICE AND NSAIDS BAD? But a study published last month by researchers at the Cleveland Clinic adds to growing evidence that swelling actually plays a key role in healing soft-tissue injuries. The result is a classic tradeoff between short-term and long-term benefits: reducing swelling with ice or anti-inflammatory drugs may ease your pain now, but slow down your PICKLE JUICE STOPS MUSCLE CRAMPS Pickle juice required approximately 85 s to alleviate muscle cramps (cramp duration after ingestion ranged from 12 to 219 s). Although this was much longer than the purported claims of pickle juice’s efficacy, it still relieved a cramp 45% (85 vs 153 s) faster than when no fluid was consumed. In contrast, ingesting similar volumes of THE PROBLEM WITH 180 STRIDES PER MINUTE: SOME PERSONAL One key point: I’ve highlighted two key “speed zones.”. One is the pace at which typical Olympic distance races from the 1,500 metres to the marathon are run at. This is where Jack Daniels made his famous observations that elite runners all seemed to run at 180 steps per minute (which corresponds to 1.5 strides per second on the left axis). HOW NEUTROPHILS BOOST (OR WEAKEN) YOUR IMMUNE SYSTEM AFTER @Paul Ingraham that is a great point. Molecular/cellular studies are obviously important, but because what goes on is so complciated and intricate, they need to be complimented with practical stuff(i.e. sure, look at neutrophilsbut in conjunction with the frequency and duration of upper respiratory tract infections in the samepopulation).
SWEAT SCIENCE
Sweat Science. Fitness myths, training truths, and other surprising discoveries from the science of exercise MAXIMIZING CARBOHYDRATE ABSORPTION DURING EXERCISE 45-75 min: mouth rinsing, with any type of carb. 1-2 hr: up to 30 g/hr, any type of carb. 2-3 hr: up to 60g/hr, carbs that are oxidized rapidly like glucose or maltodextrin. more than 2.5 hrs: up to 90g/hr, MUST be a combination of carbs that are absorbed via different mechanisms (e.g. glucose or maltodextrine combined with fructose in a2:1
TRAIN LOW, COMPETE HIGH One of the most interesting developments in sports nutrition over the last few years is the “train low, compete high” concept — the idea that purposely doing some of your training when your glycogen stores (the main form in which your body stores carbohydrate for exercise) are low can boost your performance when you eventuallycompete
AVERAGE FITNESS HAS (SURPRISE) INCREASED SINCE THE 1970S After all, the data also shows that average weight in the subjects has increased by 8 kg since 1970, while height has stayed the same. So we’re more active, but fatter — a pretty good indicator that diet, rather than exercise, is driving the rise in obesity. Of course, thereare a
HOW QUICKLY IS WATER ABSORBED AFTER YOU DRINK IT? They found that the water started showing up in the bloodstream within five minutes; half of the water was absorbed in 11-13 minutes; and it was completely absorbed in 75-120 minutes. Here’s what the data looks like: On the left, it shows how quickly the TESTING YOUR MAX HEART IN 30 SECONDS A new study from the University of Hawaii, recently published online at the Journal of Strength and Conditioning Research, tested nine different prediction equations, along with a surprisingly accurate way of determining your true max heart rate in about 30 seconds (sort of). The study looked at 96 volunteers with an average age of about 22. SWELLING HELPS HEALING, SO ARE ICE AND NSAIDS BAD? But a study published last month by researchers at the Cleveland Clinic adds to growing evidence that swelling actually plays a key role in healing soft-tissue injuries. The result is a classic tradeoff between short-term and long-term benefits: reducing swelling with ice or anti-inflammatory drugs may ease your pain now, but slow down your PICKLE JUICE STOPS MUSCLE CRAMPS Pickle juice required approximately 85 s to alleviate muscle cramps (cramp duration after ingestion ranged from 12 to 219 s). Although this was much longer than the purported claims of pickle juice’s efficacy, it still relieved a cramp 45% (85 vs 153 s) faster than when no fluid was consumed. In contrast, ingesting similar volumes of THE PROBLEM WITH 180 STRIDES PER MINUTE: SOME PERSONAL One key point: I’ve highlighted two key “speed zones.”. One is the pace at which typical Olympic distance races from the 1,500 metres to the marathon are run at. This is where Jack Daniels made his famous observations that elite runners all seemed to run at 180 steps per minute (which corresponds to 1.5 strides per second on the left axis). HOW NEUTROPHILS BOOST (OR WEAKEN) YOUR IMMUNE SYSTEM AFTER @Paul Ingraham that is a great point. Molecular/cellular studies are obviously important, but because what goes on is so complciated and intricate, they need to be complimented with practical stuff(i.e. sure, look at neutrophilsbut in conjunction with the frequency and duration of upper respiratory tract infections in the samepopulation).
THE SCIENCE OF COOL-DOWNS AFTER EXERCISE Exercise researchers say there is only one agreed-on fact about the possible risk of suddenly stopping intense exercise. When you exercise hard, the blood vessels in your legs are expanded to send more blood to your legs and feet. And your heart is pumping fast. If you suddenly stop, your heart slows down, your blood is pooled in your legs and POST-EXERCISE REFUELLING: ALL AT ONCE, OR SPREAD OUT We’ve all heard about the post-exercise “window” for refuelling to maximize recovery and adaption: you need to take in carbs and protein with 0.5-2 hours. But does the timing really matter for building muscle? A new study from Stuart Phillips’ group at McMaster University compared two tactics for post-workout protein intake. Oncegroup
THE INCREDIBLE SHRINKING HIPPOCAMPUS (AND HOW TO STOP IT The demand for instant gratification, for efficiency at all costs and productivity as the only measure of value — these sound like the laments of the nostalgist in the Age of the Caudate Nucleus. But here, they’re based on neuroscience. “Society is geared in BEET JUICE: IT’S THE NITRATES, STUPID The most interesting new twist: they’ve developed a way of filtering the nitrates out of beet juice using an “ion-exchange resin,” allowing them to create a placebo form of beet juice that is identical to the real thing in every way except for the absence of nitrates. They’ve hypothesized that it’s the nitrate in beet juice that STRETCHING DOESN’T PREVENT OR REDUCE MUSCLE SORENESS The British Journal of Sports Medicine just published an analysis of the most recent Cochrane Review on stretching to prevent or reduce muscle soreness. The title says is all: “ Stretching before or after exercise does not reduce delayed-onset muscle soreness .”. This isn’t a surprise — while the exact mechanism that leads to DOMS is CADENCE IN ELITE RUNNERS INCREASES AS THEY On the speed axis, 4.0 m/s is 4:10 per km, and 7.0 m/s is 2:23 per km. In other words, these are FAST paces. The key point: they get faster, in part, by quickening their cadence. There’s no magic cadence that they stay at while lengthening their stride to accelerate. Interesting wrinkle: the women have faster cadence than the men at any given ALTITUDE BABIES AND EPIGENETICS @RH: Strangely, the authors neglected to explicitly point out the need for further research. I will forward your suggestion to them. 🙂. The study started out with 160 rats, but some were sacrificed at each intermediate checkpoint to evaluate heart and lung adaptations. ACTIVE VS. PASSIVE WARM-UP That’s what this study tested: three different cycling tests (six minutes at 80% VO2max) after (1) no warm-up, (2) an “active” warm-up of 20 minutes easy cycling, or (3) a “passive” warm-up of soaking the legs in 39-C water for 20 minutes. The result: the active warm-up allowed subjects to use more oxygen (measured VO2) with less CAN YOU “TRAIN” YOUR FINGERS AND TOES TO WITHSTAND COLD Unfortunately, there was a clear trend for CIVD: during the pre-training test, 52% of subjects experienced CIVD; during the post-training test, only 24% experienced it. And finally, the pain score: On the surface, this might seem like good news: it hurts less as you gradually become accustomed to the unpleasant sensation ofbeing cold. In fact
WHO’S THE MYSTERY MAN WITH THE 90.6 VO2MAX? Anyway, a few of these cyclists tested at over 80 ml/kg/min at 1860 metres, which they argue equates to 85-86 at sea level, and roughly comparable to about 90-91 if they were doing arm-and-leg exercise (like skiing) rather than just leg exercise (cycling). But that’s a lot of approximations. I’ve never seen a peer-reviewed report over90
SWEAT SCIENCE
Sweat Science. Fitness myths, training truths, and other surprising discoveries from the science of exercise MAXIMIZING CARBOHYDRATE ABSORPTION DURING EXERCISE 45-75 min: mouth rinsing, with any type of carb. 1-2 hr: up to 30 g/hr, any type of carb. 2-3 hr: up to 60g/hr, carbs that are oxidized rapidly like glucose or maltodextrin. more than 2.5 hrs: up to 90g/hr, MUST be a combination of carbs that are absorbed via different mechanisms (e.g. glucose or maltodextrine combined with fructose in a2:1
TRAIN LOW, COMPETE HIGH One of the most interesting developments in sports nutrition over the last few years is the “train low, compete high” concept — the idea that purposely doing some of your training when your glycogen stores (the main form in which your body stores carbohydrate for exercise) are low can boost your performance when you eventuallycompete
HOW QUICKLY IS WATER ABSORBED AFTER YOU DRINK IT? They found that the water started showing up in the bloodstream within five minutes; half of the water was absorbed in 11-13 minutes; and it was completely absorbed in 75-120 minutes. Here’s what the data looks like: On the left, it shows how quickly the AVERAGE FITNESS HAS (SURPRISE) INCREASED SINCE THE 1970S After all, the data also shows that average weight in the subjects has increased by 8 kg since 1970, while height has stayed the same. So we’re more active, but fatter — a pretty good indicator that diet, rather than exercise, is driving the rise in obesity. Of course, thereare a
PALM COOLING FOR ENDURANCE SPORTS The palm-cooling stuff is just one, small branch of the “ergogenic cooling” literature, and all sorts of theories have been proposed about how it does or doesn’t work. The crucial message that the weight-lifting study tells us, is that it doesn’t work by altering local muscle physiology. The chest muscles weren’t cooled, and yetthe
TESTING YOUR MAX HEART IN 30 SECONDS A new study from the University of Hawaii, recently published online at the Journal of Strength and Conditioning Research, tested nine different prediction equations, along with a surprisingly accurate way of determining your true max heart rate in about 30 seconds (sort of). The study looked at 96 volunteers with an average age of about 22. SWELLING HELPS HEALING, SO ARE ICE AND NSAIDS BAD? But a study published last month by researchers at the Cleveland Clinic adds to growing evidence that swelling actually plays a key role in healing soft-tissue injuries. The result is a classic tradeoff between short-term and long-term benefits: reducing swelling with ice or anti-inflammatory drugs may ease your pain now, but slow down your HOW NEUTROPHILS BOOST (OR WEAKEN) YOUR IMMUNE SYSTEM AFTER @Paul Ingraham that is a great point. Molecular/cellular studies are obviously important, but because what goes on is so complciated and intricate, they need to be complimented with practical stuff(i.e. sure, look at neutrophilsbut in conjunction with the frequency and duration of upper respiratory tract infections in the samepopulation).
THE PROBLEM WITH 180 STRIDES PER MINUTE: SOME PERSONAL One key point: I’ve highlighted two key “speed zones.”. One is the pace at which typical Olympic distance races from the 1,500 metres to the marathon are run at. This is where Jack Daniels made his famous observations that elite runners all seemed to run at 180 steps per minute (which corresponds to 1.5 strides per second on the left axis).SWEAT SCIENCE
Sweat Science. Fitness myths, training truths, and other surprising discoveries from the science of exercise MAXIMIZING CARBOHYDRATE ABSORPTION DURING EXERCISE 45-75 min: mouth rinsing, with any type of carb. 1-2 hr: up to 30 g/hr, any type of carb. 2-3 hr: up to 60g/hr, carbs that are oxidized rapidly like glucose or maltodextrin. more than 2.5 hrs: up to 90g/hr, MUST be a combination of carbs that are absorbed via different mechanisms (e.g. glucose or maltodextrine combined with fructose in a2:1
TRAIN LOW, COMPETE HIGH One of the most interesting developments in sports nutrition over the last few years is the “train low, compete high” concept — the idea that purposely doing some of your training when your glycogen stores (the main form in which your body stores carbohydrate for exercise) are low can boost your performance when you eventuallycompete
HOW QUICKLY IS WATER ABSORBED AFTER YOU DRINK IT? They found that the water started showing up in the bloodstream within five minutes; half of the water was absorbed in 11-13 minutes; and it was completely absorbed in 75-120 minutes. Here’s what the data looks like: On the left, it shows how quickly the AVERAGE FITNESS HAS (SURPRISE) INCREASED SINCE THE 1970S After all, the data also shows that average weight in the subjects has increased by 8 kg since 1970, while height has stayed the same. So we’re more active, but fatter — a pretty good indicator that diet, rather than exercise, is driving the rise in obesity. Of course, thereare a
PALM COOLING FOR ENDURANCE SPORTS The palm-cooling stuff is just one, small branch of the “ergogenic cooling” literature, and all sorts of theories have been proposed about how it does or doesn’t work. The crucial message that the weight-lifting study tells us, is that it doesn’t work by altering local muscle physiology. The chest muscles weren’t cooled, and yetthe
TESTING YOUR MAX HEART IN 30 SECONDS A new study from the University of Hawaii, recently published online at the Journal of Strength and Conditioning Research, tested nine different prediction equations, along with a surprisingly accurate way of determining your true max heart rate in about 30 seconds (sort of). The study looked at 96 volunteers with an average age of about 22. SWELLING HELPS HEALING, SO ARE ICE AND NSAIDS BAD? But a study published last month by researchers at the Cleveland Clinic adds to growing evidence that swelling actually plays a key role in healing soft-tissue injuries. The result is a classic tradeoff between short-term and long-term benefits: reducing swelling with ice or anti-inflammatory drugs may ease your pain now, but slow down your HOW NEUTROPHILS BOOST (OR WEAKEN) YOUR IMMUNE SYSTEM AFTER @Paul Ingraham that is a great point. Molecular/cellular studies are obviously important, but because what goes on is so complciated and intricate, they need to be complimented with practical stuff(i.e. sure, look at neutrophilsbut in conjunction with the frequency and duration of upper respiratory tract infections in the samepopulation).
THE PROBLEM WITH 180 STRIDES PER MINUTE: SOME PERSONAL One key point: I’ve highlighted two key “speed zones.”. One is the pace at which typical Olympic distance races from the 1,500 metres to the marathon are run at. This is where Jack Daniels made his famous observations that elite runners all seemed to run at 180 steps per minute (which corresponds to 1.5 strides per second on the left axis). TRAINING ONE LIMB TO STRENGTHEN THE OTHER Thanks for sharing Alex, you mentioned the risk of creating imbalances by training one limb while the other is injured. What are your thoughts on using this technique to build strength in a unilateral athlete, while allowing their actual limb that is used in sport torest.
THE SCIENCE OF COOL-DOWNS AFTER EXERCISE Exercise researchers say there is only one agreed-on fact about the possible risk of suddenly stopping intense exercise. When you exercise hard, the blood vessels in your legs are expanded to send more blood to your legs and feet. And your heart is pumping fast. If you suddenly stop, your heart slows down, your blood is pooled in your legs and THE INCREDIBLE SHRINKING HIPPOCAMPUS (AND HOW TO STOP IT The demand for instant gratification, for efficiency at all costs and productivity as the only measure of value — these sound like the laments of the nostalgist in the Age of the Caudate Nucleus. But here, they’re based on neuroscience. “Society is geared in CADENCE IN ELITE RUNNERS INCREASES AS THEY On the speed axis, 4.0 m/s is 4:10 per km, and 7.0 m/s is 2:23 per km. In other words, these are FAST paces. The key point: they get faster, in part, by quickening their cadence. There’s no magic cadence that they stay at while lengthening their stride to accelerate. Interesting wrinkle: the women have faster cadence than the men at any given BEET JUICE: IT’S THE NITRATES, STUPID The most interesting new twist: they’ve developed a way of filtering the nitrates out of beet juice using an “ion-exchange resin,” allowing them to create a placebo form of beet juice that is identical to the real thing in every way except for the absence of nitrates. They’ve hypothesized that it’s the nitrate in beet juice that ALTITUDE BABIES AND EPIGENETICS @RH: Strangely, the authors neglected to explicitly point out the need for further research. I will forward your suggestion to them. 🙂. The study started out with 160 rats, but some were sacrificed at each intermediate checkpoint to evaluate heart and lung adaptations. PICKLE JUICE STOPS MUSCLE CRAMPS Pickle juice required approximately 85 s to alleviate muscle cramps (cramp duration after ingestion ranged from 12 to 219 s). Although this was much longer than the purported claims of pickle juice’s efficacy, it still relieved a cramp 45% (85 vs 153 s) faster than when no fluid was consumed. In contrast, ingesting similar volumes of ACTIVE VS. PASSIVE WARM-UP That’s what this study tested: three different cycling tests (six minutes at 80% VO2max) after (1) no warm-up, (2) an “active” warm-up of 20 minutes easy cycling, or (3) a “passive” warm-up of soaking the legs in 39-C water for 20 minutes. The result: the active warm-up allowed subjects to use more oxygen (measured VO2) with less CAN YOU “TRAIN” YOUR FINGERS AND TOES TO WITHSTAND COLD Unfortunately, there was a clear trend for CIVD: during the pre-training test, 52% of subjects experienced CIVD; during the post-training test, only 24% experienced it. And finally, the pain score: On the surface, this might seem like good news: it hurts less as you gradually become accustomed to the unpleasant sensation ofbeing cold. In fact
WHO’S THE MYSTERY MAN WITH THE 90.6 VO2MAX? Anyway, a few of these cyclists tested at over 80 ml/kg/min at 1860 metres, which they argue equates to 85-86 at sea level, and roughly comparable to about 90-91 if they were doing arm-and-leg exercise (like skiing) rather than just leg exercise (cycling). But that’s a lot of approximations. I’ve never seen a peer-reviewed report over90
SWEAT SCIENCE
Sweat Science. Fitness myths, training truths, and other surprising discoveries from the science of exercise TRAIN LOW, COMPETE HIGH One of the most interesting developments in sports nutrition over the last few years is the “train low, compete high” concept — the idea that purposely doing some of your training when your glycogen stores (the main form in which your body stores carbohydrate for exercise) are low can boost your performance when you eventuallycompete
MAXIMIZING CARBOHYDRATE ABSORPTION DURING EXERCISE 45-75 min: mouth rinsing, with any type of carb. 1-2 hr: up to 30 g/hr, any type of carb. 2-3 hr: up to 60g/hr, carbs that are oxidized rapidly like glucose or maltodextrin. more than 2.5 hrs: up to 90g/hr, MUST be a combination of carbs that are absorbed via different mechanisms (e.g. glucose or maltodextrine combined with fructose in a2:1
HOW QUICKLY IS WATER ABSORBED AFTER YOU DRINK IT? They found that the water started showing up in the bloodstream within five minutes; half of the water was absorbed in 11-13 minutes; and it was completely absorbed in 75-120 minutes. Here’s what the data looks like: On the left, it shows how quickly the AVERAGE FITNESS HAS (SURPRISE) INCREASED SINCE THE 1970S After all, the data also shows that average weight in the subjects has increased by 8 kg since 1970, while height has stayed the same. So we’re more active, but fatter — a pretty good indicator that diet, rather than exercise, is driving the rise in obesity. Of course, thereare a
PALM COOLING FOR ENDURANCE SPORTS The palm-cooling stuff is just one, small branch of the “ergogenic cooling” literature, and all sorts of theories have been proposed about how it does or doesn’t work. The crucial message that the weight-lifting study tells us, is that it doesn’t work by altering local muscle physiology. The chest muscles weren’t cooled, and yetthe
PICKLE JUICE STOPS MUSCLE CRAMPS Pickle juice required approximately 85 s to alleviate muscle cramps (cramp duration after ingestion ranged from 12 to 219 s). Although this was much longer than the purported claims of pickle juice’s efficacy, it still relieved a cramp 45% (85 vs 153 s) faster than when no fluid was consumed. In contrast, ingesting similar volumes of SWELLING HELPS HEALING, SO ARE ICE AND NSAIDS BAD? But a study published last month by researchers at the Cleveland Clinic adds to growing evidence that swelling actually plays a key role in healing soft-tissue injuries. The result is a classic tradeoff between short-term and long-term benefits: reducing swelling with ice or anti-inflammatory drugs may ease your pain now, but slow down your HOW NEUTROPHILS BOOST (OR WEAKEN) YOUR IMMUNE SYSTEM AFTER @Paul Ingraham that is a great point. Molecular/cellular studies are obviously important, but because what goes on is so complciated and intricate, they need to be complimented with practical stuff(i.e. sure, look at neutrophilsbut in conjunction with the frequency and duration of upper respiratory tract infections in the samepopulation).
THE PROBLEM WITH 180 STRIDES PER MINUTE: SOME PERSONAL One key point: I’ve highlighted two key “speed zones.”. One is the pace at which typical Olympic distance races from the 1,500 metres to the marathon are run at. This is where Jack Daniels made his famous observations that elite runners all seemed to run at 180 steps per minute (which corresponds to 1.5 strides per second on the left axis).SWEAT SCIENCE
Sweat Science. Fitness myths, training truths, and other surprising discoveries from the science of exercise TRAIN LOW, COMPETE HIGH One of the most interesting developments in sports nutrition over the last few years is the “train low, compete high” concept — the idea that purposely doing some of your training when your glycogen stores (the main form in which your body stores carbohydrate for exercise) are low can boost your performance when you eventuallycompete
MAXIMIZING CARBOHYDRATE ABSORPTION DURING EXERCISE 45-75 min: mouth rinsing, with any type of carb. 1-2 hr: up to 30 g/hr, any type of carb. 2-3 hr: up to 60g/hr, carbs that are oxidized rapidly like glucose or maltodextrin. more than 2.5 hrs: up to 90g/hr, MUST be a combination of carbs that are absorbed via different mechanisms (e.g. glucose or maltodextrine combined with fructose in a2:1
HOW QUICKLY IS WATER ABSORBED AFTER YOU DRINK IT? They found that the water started showing up in the bloodstream within five minutes; half of the water was absorbed in 11-13 minutes; and it was completely absorbed in 75-120 minutes. Here’s what the data looks like: On the left, it shows how quickly the AVERAGE FITNESS HAS (SURPRISE) INCREASED SINCE THE 1970S After all, the data also shows that average weight in the subjects has increased by 8 kg since 1970, while height has stayed the same. So we’re more active, but fatter — a pretty good indicator that diet, rather than exercise, is driving the rise in obesity. Of course, thereare a
PALM COOLING FOR ENDURANCE SPORTS The palm-cooling stuff is just one, small branch of the “ergogenic cooling” literature, and all sorts of theories have been proposed about how it does or doesn’t work. The crucial message that the weight-lifting study tells us, is that it doesn’t work by altering local muscle physiology. The chest muscles weren’t cooled, and yetthe
PICKLE JUICE STOPS MUSCLE CRAMPS Pickle juice required approximately 85 s to alleviate muscle cramps (cramp duration after ingestion ranged from 12 to 219 s). Although this was much longer than the purported claims of pickle juice’s efficacy, it still relieved a cramp 45% (85 vs 153 s) faster than when no fluid was consumed. In contrast, ingesting similar volumes of SWELLING HELPS HEALING, SO ARE ICE AND NSAIDS BAD? But a study published last month by researchers at the Cleveland Clinic adds to growing evidence that swelling actually plays a key role in healing soft-tissue injuries. The result is a classic tradeoff between short-term and long-term benefits: reducing swelling with ice or anti-inflammatory drugs may ease your pain now, but slow down your HOW NEUTROPHILS BOOST (OR WEAKEN) YOUR IMMUNE SYSTEM AFTER @Paul Ingraham that is a great point. Molecular/cellular studies are obviously important, but because what goes on is so complciated and intricate, they need to be complimented with practical stuff(i.e. sure, look at neutrophilsbut in conjunction with the frequency and duration of upper respiratory tract infections in the samepopulation).
THE PROBLEM WITH 180 STRIDES PER MINUTE: SOME PERSONAL One key point: I’ve highlighted two key “speed zones.”. One is the pace at which typical Olympic distance races from the 1,500 metres to the marathon are run at. This is where Jack Daniels made his famous observations that elite runners all seemed to run at 180 steps per minute (which corresponds to 1.5 strides per second on the left axis). TRAINING ONE LIMB TO STRENGTHEN THE OTHER Thanks for sharing Alex, you mentioned the risk of creating imbalances by training one limb while the other is injured. What are your thoughts on using this technique to build strength in a unilateral athlete, while allowing their actual limb that is used in sport torest.
AVERAGE FITNESS HAS (SURPRISE) INCREASED SINCE THE 1970S After all, the data also shows that average weight in the subjects has increased by 8 kg since 1970, while height has stayed the same. So we’re more active, but fatter — a pretty good indicator that diet, rather than exercise, is driving the rise in obesity. Of course, thereare a
THE SCIENCE OF COOL-DOWNS AFTER EXERCISE Exercise researchers say there is only one agreed-on fact about the possible risk of suddenly stopping intense exercise. When you exercise hard, the blood vessels in your legs are expanded to send more blood to your legs and feet. And your heart is pumping fast. If you suddenly stop, your heart slows down, your blood is pooled in your legs and ALTITUDE BABIES AND EPIGENETICS @RH: Strangely, the authors neglected to explicitly point out the need for further research. I will forward your suggestion to them. 🙂. The study started out with 160 rats, but some were sacrificed at each intermediate checkpoint to evaluate heart and lung adaptations. THE INCREDIBLE SHRINKING HIPPOCAMPUS (AND HOW TO STOP IT The demand for instant gratification, for efficiency at all costs and productivity as the only measure of value — these sound like the laments of the nostalgist in the Age of the Caudate Nucleus. But here, they’re based on neuroscience. “Society is geared in BEET JUICE: IT’S THE NITRATES, STUPID The most interesting new twist: they’ve developed a way of filtering the nitrates out of beet juice using an “ion-exchange resin,” allowing them to create a placebo form of beet juice that is identical to the real thing in every way except for the absence of nitrates. They’ve hypothesized that it’s the nitrate in beet juice that STRETCHING DOESN’T PREVENT OR REDUCE MUSCLE SORENESS The British Journal of Sports Medicine just published an analysis of the most recent Cochrane Review on stretching to prevent or reduce muscle soreness. The title says is all: “ Stretching before or after exercise does not reduce delayed-onset muscle soreness .”. This isn’t a surprise — while the exact mechanism that leads to DOMS is THE PRIMING EFFECT: HOW A HARD WARM-UP CAN HELP A good warm-up gets this ramp-up process over with, allowing your body up to deliver more oxygen to muscles right from the start of the workout or race, and reducing the temporary oxygen debt. Still, most people warm up with gentle jogging, flexibility drills, and some short sprints. But how about including a six-minute “hard” effort (above CAN YOU “TRAIN” YOUR FINGERS AND TOES TO WITHSTAND COLD Unfortunately, there was a clear trend for CIVD: during the pre-training test, 52% of subjects experienced CIVD; during the post-training test, only 24% experienced it. And finally, the pain score: On the surface, this might seem like good news: it hurts less as you gradually become accustomed to the unpleasant sensation ofbeing cold. In fact
WHO’S THE MYSTERY MAN WITH THE 90.6 VO2MAX? Anyway, a few of these cyclists tested at over 80 ml/kg/min at 1860 metres, which they argue equates to 85-86 at sea level, and roughly comparable to about 90-91 if they were doing arm-and-leg exercise (like skiing) rather than just leg exercise (cycling). But that’s a lot of approximations. I’ve never seen a peer-reviewed report over90
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Fitness myths, training truths, and other surprising discoveries from the science of exercise Scroll down to contentPOSTS
Posted on February 8, 2012September 5, 2018 SWEAT SCIENCE BLOG MOVING TO RUNNER’S WORLD SITE THANK YOU FOR VISITING SWEATSCIENCE.COM! AS OF SEPTEMBER 2017, NEW SWEAT SCIENCE COLUMNS ARE BEING PUBLISHED AT WWW.OUTSIDEONLINE.COM/SWEATSCIENCE . CHECK OUT MY BESTSELLING NEW BOOK ON THE SCIENCE OF ENDURANCE, _ENDURE: MIND, BODY, AND THE CURIOUSLY ELASTIC LIMITS OF HUMAN PERFORMANCE_,
PUBLISHED IN FEBRUARY 2018 WITH A FOREWORD BY MALCOLM GLADWELL. - ALEX HUTCHINSON (@SWEATSCIENCE )***
So… big news. As of today, the Sweat Science blog is moving over to Runner’s World. All new posts will appear at runnersworld.com/sweat-science . It’s exciting news for me, and I think it’s good news for readers too, as I’ll explainbelow.
WHAT WILL I FIND OVER AT RUNNER’S WORLD? Don’t worry, it’s not turning into a running blog. In fact, the content will be exactly the same – the broad theme remains “the science of fitness,” encompassing everything from neuroscience to nutrition, with (I admit!) a particular focus on endurance sports. The blog won’t be going through any editorial process – no one from RW will be suggesting topics or overseeing what I write. (On the flip side, that means there will still be typos, unfortunately!)WHY MOVE?
The move coincides with another career shift: starting in the April issue, I will be writing a monthly column in the print edition of Runner’s World, and will also become a contributing editor for the magazine. The column will be entirely separate from the Sweat Science blog; it’s called Fast Lane, and will focus on more applied training ideas for serious runners.NO, REALLY… WHY?
Hey, let’s be honest: the other part of the reason is money. I’ll now be able to make part of my living from this blog – which is why I think the move is good news for readers. Sweat Science has grown far beyond what I anticipated when I started it three years ago, and now takes up a considerable amount of time. I’ve resisted accepting advertising and making quid pro quo arrangements, in part because I’m not confident that I’d manage to say what I really think about fitness products and research if I’m also accepting money or free stuff from the people selling them. Getting a paycheque from Runner’s World allows me to keep spending time reading and dissecting the literature without establishing direct relationships with advertisers whose products I write about. (Yes, I realize that RW will have ads from, for example, shoe companies – but the extra degree of separation makes a big difference to me.)PAYCHEQUE?
Oh yeah, I guess I’ll probably have to switch to American spelling. So maybe I am a sell-out after all…WHAT NOW?
I hope you’ll update your bookmarks, browsing habits, RSS feeds, and whatever other newfangled social media tools bring you to this site. As I’ve mentioned elsewhere, this blog has changed my own practice of journalism for the better: by the time I write about a neat new piece of research for a newspaper or magazine these days, chances are I’ve been directed to an interesting new angle or a relevant counterargument by someone in the comments section of the blog. I sincerely appreciate all those contributions, and hope they’llcontinue.
Thanks again for reading, and hope to see you at the new address . In fact, the first post is already up, on how — contrary to conventional wisdom — running may protect your lungs from air pollution.
Posted on February 7, 2012 WORMS, BOOZE AND LIFE EXTENSION THANK YOU FOR VISITING SWEATSCIENCE.COM! AS OF SEPTEMBER 2017, NEW SWEAT SCIENCE COLUMNS ARE BEING PUBLISHED AT WWW.OUTSIDEONLINE.COM/SWEATSCIENCE . CHECK OUT MY BESTSELLING NEW BOOK ON THE SCIENCE OF ENDURANCE, _ENDURE: MIND, BODY, AND THE CURIOUSLY ELASTIC LIMITS OF HUMAN PERFORMANCE_,
PUBLISHED IN FEBRUARY 2018 WITH A FOREWORD BY MALCOLM GLADWELL. - ALEX HUTCHINSON (@SWEATSCIENCE )***
An odd little study from researchers at UCLA, just published in PLoSONE (full text here
;
press release here
)
looks at how alcohol extends lifespan in worms. In fact, these particular worms double their lifespan when you given them a little booze. But “little” is the operative word here: they used ethanol diluted by a factor of 20,000: > “The concentrations correspond to a tablespoon of ethanol in a > bathtub full of water or the alcohol in one beer diluted into a > hundred gallons of water,” Clarke said. And more wasn’t better: a little more doesn’t provide any additional lifespan benefits; a lot more produces “harmful neurological effects” and kills them. So the optimal dose is a tinyamount.
What does this mean for humans? Very little, at this point. Still, it’s hard not to compare the results to all the human studies that have found longevity benefits for very moderate amounts of alcohol consumption (i.e. a glass a day), but not for larger amounts. It’s still not clear whether the apparent benefits relate to the ethanol itself, or to all the antioxidants and fancy compounds found in wine (and possibly beer). Could humans be affected by a mechanism similar to what’s going on in these worms? > “While the mechanism of action is still not clearly understood, > our evidence indicates that these 1 millimeter–long roundworms > could be utilizing ethanol directly as a precursor for biosynthesis > of high-energy metabolic intermediates or indirectly as a signal to > extend life span. These findings could potentially aid researchers > in determining how human physiology is altered to induce > cardio-protective and other beneficial effects in response to low > alcohol consumption.” Time to go pour a tablespoon of ethanol in my bathtub, I guess! Posted on February 6, 2012 WHEN VO2MAX ISN’T MAX THANK YOU FOR VISITING SWEATSCIENCE.COM! AS OF SEPTEMBER 2017, NEW SWEAT SCIENCE COLUMNS ARE BEING PUBLISHED AT WWW.OUTSIDEONLINE.COM/SWEATSCIENCE . CHECK OUT MY BESTSELLING NEW BOOK ON THE SCIENCE OF ENDURANCE, _ENDURE: MIND, BODY, AND THE CURIOUSLY ELASTIC LIMITS OF HUMAN PERFORMANCE_,
PUBLISHED IN FEBRUARY 2018 WITH A FOREWORD BY MALCOLM GLADWELL. - ALEX HUTCHINSON (@SWEATSCIENCE )***
This week’s Jockology column in the _Globe and Mail_ takes a closer look at the recent study that produced “supermax” VO2max values by changing the test protocol, suggesting that the VO2max plateau isn’t really a physical maximum: > Eventually, your muscles can no longer get enough oxygen. It’s an > immutable physical limit that kicks in during any sustained physical > exercise and tells your body: “This fast – but no faster.”>
> At least, that’s the theory we’ve been working with since 1923. > But a controversial new study from researchers on three continents > suggests that the famous “VO2max” – the maximum amount of > oxygen that you’re able to deliver to your muscles during hard > exercise – isn’t really a maximum at all. Your heart and lungs > don’t call the shots after all; your brain does. As usual, Trish McAlaster has a nice graphic that illustrates what’s going on with the new test:
Posted on February 3, 2012February 3, 2012 LESS SLEEP MAKES FOOD MORE REWARDING THANK YOU FOR VISITING SWEATSCIENCE.COM! AS OF SEPTEMBER 2017, NEW SWEAT SCIENCE COLUMNS ARE BEING PUBLISHED AT WWW.OUTSIDEONLINE.COM/SWEATSCIENCE . CHECK OUT MY BESTSELLING NEW BOOK ON THE SCIENCE OF ENDURANCE, _ENDURE: MIND, BODY, AND THE CURIOUSLY ELASTIC LIMITS OF HUMAN PERFORMANCE_,
PUBLISHED IN FEBRUARY 2018 WITH A FOREWORD BY MALCOLM GLADWELL. - ALEX HUTCHINSON (@SWEATSCIENCE )***
There’s plenty of evidence that lack of sleep puts you at higher risk of gaining weight. A new Swedish study in the _Journal of Clinicla Endocrinology and Metabolism_ (press release here,
abstract here ) offers some new insights with fMRI brain scans: We already know that obese people tend to find food more rewarding, as indicated by brain scans of activity in the anterior cingulate cortex: > Higher activation of this brain region has been found in obese > compared with normal-weight subjects when anticipating food, > suggesting that the rewarding quality of food is enhanced in> obesity.
The study took a dozen volunteers and kept them up all night, then looked at their brain’s response to images of food. Compared to after a normal night of sleep, they observed the same changes that you see in obesity: stronger activation of the ACC, indicating higher dopamine signalling. You want more food than normal, because food makes you feel better than it normally would. As the graph on the right shows, those with the biggest changes in brain activity also reported the biggest appetite. A study like this, where the subjects stayed up all night, isn’t a great way of figuring out what happens in the much more common situation of, say, getting half an hour less sleep than you need, night after night for weeks or months on end. But other studies looking at appetite hormones like ghrelin and leptin suggest that the effects are similar: too little sleep = greater appetite relative toenergy needs.
Of course, this leaves us with a riddle: if you have to get up an hour early to fit your workout in, do the benefits outweigh the downsides? That depends on a lot of things, but my general sense is that exercise has so many benefits that it’s still worthwhile. The real answer, of course, is to organize your life so that you can sleep enough AND get some exercise. Posted on February 2, 2012February 2, 2012 MUSCLE BIOPSIES SHOW MASSAGE FIGHTS INFLAMMATION THANK YOU FOR VISITING SWEATSCIENCE.COM! AS OF SEPTEMBER 2017, NEW SWEAT SCIENCE COLUMNS ARE BEING PUBLISHED AT WWW.OUTSIDEONLINE.COM/SWEATSCIENCE . CHECK OUT MY BESTSELLING NEW BOOK ON THE SCIENCE OF ENDURANCE, _ENDURE: MIND, BODY, AND THE CURIOUSLY ELASTIC LIMITS OF HUMAN PERFORMANCE_,
PUBLISHED IN FEBRUARY 2018 WITH A FOREWORD BY MALCOLM GLADWELL. - ALEX HUTCHINSON (@SWEATSCIENCE )***
Very cool new study on massage, from Mark Tarnopolsky’s group at McMaster (abstract here , press release here).
Massage is one of those interventions that’s very difficult to study objectively — people like the feel of massage, you can’t blind them, and the outcomes you’re interested in are usually very subjective. But this study does a very good job. The details: 11 volunteers exercised to exhaustion (about an hour or more on an exercise bike with gradually increasing pace) to induce muscle damage. Then, after a 10-minute break, one of their legs was massaged as follows: > (i) 2 min of effleurage, a light stroking technique delivered with a > moderate pressure; (ii) 3 min of petrissage, a firm motion involving > compression and subsequent pressure release from the muscle; (iii) 3 > min of slow muscle stripping, consisting of repeated longitudinal > strokes of ~40 s; and (iv) an additional 2 min of effleurage. The leg to be massaged was randomly selected, and no one except the massage therapist knew which leg had been massaged until after the results were analyzed. So how to figure out what the massage did? They took three muscle biopsies from each leg: one at rest, one immediately after the massage, and one 2.5 hours after the massage. Then, because they didn’t know exactly what to expect, they did an untargeted whole-genome analysis to figure out which genes reacted differently between the massaged and non-massaged leg. The result: > hen administered to skeletal muscle that has been acutely damaged > through exercise, massage therapy appears to be clinically > beneficial by REDUCING INFLAMMATION AND PROMOTING MITOCHONDRIAL> BIOGENESIS.
How and why does this happen? The researchers suggest that “mechanical stretch or strain during massage treatment” activates the relevant signalling pathways. In fact, they suggest, the mechanism may be essentially the same as conventional anti-inflammatory drugs. Which is very cool. They also checked the rate of glycogen restoring and lactate clearance in the muscles; neither were improved by massage (which, in the case of lactate, we already knew).
So what does this tell us? Massage does _something_. Do these acute signalling changes translate to a clinically significant difference in muscle recovery a day later? Impossible to say for now. Is effleurage or petrissage more effective than one of those self-massage devices you can buy from late-night informercials, or than a foam roller? Who knows. But it’s a very good start.POSTS NAVIGATION
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* Sweat Science blog moving to Runner’s World site * Worms, booze and life extension * When VO2max isn’t max * Less sleep makes food more rewarding * Muscle biopsies show massage fights inflammation Proudly powered by WordPressDetails
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