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Author Topic: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.  (Read 89688 times)

mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #525 on: October 28, 2017, 16:45:27 »


https://link.springer.com/article/10.1007/s11892-017-0951-7  Health Benefits of Fasting and Caloric Restriction

Energy restriction, though, is associated with health improvements and increased longevity. We review some important mechanisms related to calorie limitation aimed at controlling of metabolic diseases, particularly diabetes.

Calorie restriction triggers a complex series of intricate events, including activation of cellular stress response elements, improved autophagy, modification of apoptosis, and alteration in hormonal balance. Intermittent fasting is not only more acceptable to patients, but it also prevents some of the adverse effects of chronic calorie restriction, especially malnutrition.

There are many somatic and potentially psychologic benefits of fasting or intermittent calorie restriction.
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #526 on: October 29, 2017, 11:03:41 »


The daily dietary protein requirement is a very contentious issue, and is still being debated extensively by researchers. Historically, the main method used to establish dietary protein requirements has been body nitrogen balance.

A novel method has been developed in recent years, called the indicator amino acid oxidation (IAAO) method, and studies are now being published using this technique. Proponents of the IAAO method have criticised the nitrogen balance method as inadequate, but equally, there are also researchers who disagree with the use of the IAAO method.

This study used the IAAO method to identify the dietary protein requirements of trained male bodybuilders, on a non-training day.
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #527 on: October 31, 2017, 22:13:12 »


http://journals.lww.com/nsca-jscr/pages/articleviewer.aspx?year=9000&issue=00000&article=95695&type=Abstract

The Acute Effects of the Elevation Training Mask on Strength Performance in Recreational Weightlifters.


Adverse side-effects were reported in 12% (n=3) of participants; which included feelings of light-headedness, anxiety and discomfort. No differences were found in repetitions or total workload in back squat (p=0.07) or bench press (p=0.08) between conditions. A lower peak velocity was identified during the back squat, bench press, and sprint test the ETM condition (p=0.04). Blood lactate values were lower post bench press and sprint during the ETM condition (p<0.001). Significantly lower ratings of alertness and focus for task were found post squat, bench press, and sprint test in the ETM condition compared to the NM condition (p<0.001). Wearing the ETM during bouts of resistance training did not hinder the ability to achieve desired training volumes during the resistance training session. However, wearing the ETM does appear to attenuate the ability to maintain working velocity during training bouts and negatively influence ratings of alertness and focus for task.
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #528 on: November 01, 2017, 19:06:32 »


https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5513080/

Towards evidence based strength training: a comparison of muscle forces during deadlifts, goodmornings and split squats



Acting muscle forces vary between exercises, execution form and joint angle. For all examined muscles, deadlifts produced considerable loading over large ranges of motion, while split squats seem to be highly dependent upon exercise variation. This study provides key information to design strength-training programs with respect to loading conditions and ranges of motion of lower extremity muscles.
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Kiilakas1991

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #529 on: November 01, 2017, 23:21:48 »

Tsau
Oled suur kehakultuuri sõber. Noh järeldan suurest mahust lõikude postitamisest. Kas teed ise ka trenni? Kui jah siis mis jõunäitajad on?
Kas Treeninguid ka blogima on soov hakata tulevikus?
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #530 on: November 02, 2017, 09:25:54 »


Kirjutasin paar lk tagasi - teen nii palju kui baas lubab ja enesetunne/taastumine võimaldab.

On see trenn või mitte, raske öelda - harjutusi teen, raskused vastu punnivad, higi jookseb, kehakomp muutub. Näen, et osades harjutustes teen suuremate raskustega kui mõnigi suurem tüüp, ja vastupidi.. harju keskmine seega.

Vastupidavustreeninguid (ratas eelkõige) on oluliselt vähemaks jäänud (keha ei taha väga sellist hetkel) - aga näiteks pigem teen õues 5 km powerwalki, kui istun tunni spinninguratta seljas 100-110 pulsiga - keel kuidagi ei paindugi seda aeroobseks treeninguks nimetama.

Kui on hooaeg, sõidan paar korda nädalas purjelauda - 1-2 h, keskmine pulss võib olla 130-.. juures;
vahel püüan end sörkima sundida vahelduseks, talvel suusatama.

Mingeid näitajaid ja maxide piire ei kompa - ei ole minu ala. Ning nagu öeldud - hiline alustamine ja geneetika , muud detailid.. ei soosi (enam) väga.
Teen põhiliselt ikkagi üld-füüsilise mõttes, loomulikult ei ütle keegi ära ka esteetika-momendist, mis sellega kaasneb. Aga nägemus heast vormist on inimeseti ikka väga-väga erinev.

Sel kujul blogimise mõtet suurt ei näe. Neid jõusaalis-käikude kajastajaid on isegi liiga palju. Täita nagu trennipäevikut - ei näe ka isiklikult mõtet - võib olla on see tippspordis vajalik, isegi seal - võib olla, sõltub alast ja metoodikast mida kasutatakse.

Endale tõestamiseks piisab sellest, kui suudad end järgmisse jõuka-tundi kohale vedada ja seal "oma" ära teha.

Täita blogi fotodega endast - on sul siis "vorm" või mitte, ka arusaamatu - teed seda kord-paar kuus - asi klaar. Kui see on su elukutse - ehk on vajalik, muudel juhtudel ei näe põhjendust.

Kui pidada, võiks sisu olla mitmekülgne - Jokeri oma suhteliselt on ka, näiteks. Eks sealgi on oma nüansse.  Ideaalset nagunii olemas ei ole.
Tingimus, mis aga võiks olla täidetud - liigne enesekindlus mingeid väiteid esitades annab kohe negatiivse varjundi, isegi nii jõulise ala meeste puhul. Uuri, ära kaota uudishimu, ära ole alati kindel selles, mis on tundunud õige, ole alati uueks valmis - see teeb sinust tasakaalustatud tõenduspõhise lähenemisega treenija/treeneri, keda on huvitav kõigil jälgida. Kui su eesmärk on iga hinna eest müüa ennast ja oma teenust, vahendeid valimata.. inimesi on erinevaid, aga mina ei suuda(ks).
Aga eetikapiirid ongi erinevad. Kas oled enda vastu aus? Mul on piinlik endale valetada - lausa võimatu.





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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #531 on: November 07, 2017, 08:41:18 »


IS IT SAFE TO SQUAT DEEP? WHAT DOES THE EVIDENCE SAY?

There aren't many topics that divide physios more than squat depth and it’s relationship with injury. In this post I want to present an evidence-based perspective on this topic for you. I've decided to split it up by looking into the effect of squat depth on the areas of the body that people commonly complain about during squats.

KNEES

Squatting past 90 degrees is bad for your knees right?? For the large majority of people, this is completely false. Forces on the ACL actually peak at partial squat depths and then reduce as squat depth increases and the knee joint surfaces approximate to reduce shear force on the ACL.

But what about the meniscus and the patellofemoral joint (joint between your knee cap and your femur)? While compressive forces on the meniscus and PFJ increase as depth increases, if you don't have any prior injury to these structures there is no evidence that squatting deep will cause injury to these structures. However, if you do have a meniscal tear or PFJ pain, it is a smart idea to limit your depth to pain-free ranges, and most of the time this will be above parallel (at least initially). If you have had issues with these structures in the past but are pain-free now, I would simply progress towards deep squatting but listen closely to your body and try bringing the depth back up if knee pain develops, and see if that helps.

What about those people with patellar tendon issues? As squat depth increases, the compressive load on the patellar tendon also increases. This can certainly aggravate the tendon, so it is worthwhile modifying squat depth for a certain period of time while completing your rehab exercises if you have a patellar tendinopathy. However, while completing this rehab, exercises like box squats, low bar back squats, and reverse lunges can provide much of the same benefits of high bar back squatting with far less anterior knee stress as they shift more of the workload to the hips. Give them a go and see how they feel. Could be a great way to maintain your squat strength while giving your tendons a bit of a break.


HIP (femoroacetabular impingement)

Ever felt a pinching sensation deep in your hip at the bottom of your squat? This is often due to impingement between the bony surfaces in the hip. And this impingement often becomes worse the deeper the squat. If this is you, then it may be worth bringing the depth up a little bit and working within your pain-free range until you have resolved the cause. FAI can be cause by structural abnormalities in the hip (in which case there is little you can do), suboptimal stance width and foot turnout for your hip structure (experiment with different widths and foot turnouts but generally a slightly wider stance and a little more foot turnout can work wonders for this), or issues with glute activation (the glutes can help to pull the femoral head posteriorly to reduce the impingement). I would also recommend people with FAI try front squatting for a little while, as there is less chance of impingement due to the reduced amount of hip flexion that occurs during this exercise.

LOW BACK

Ever racked the bar after squats and felt an ache across your low back, or had low back pain for hours/days after squatting? It's possible that you may have squatted too deep and irritated the discs in your lumbar spine. When the pelvis posteriorly pelvic tilts (tips back) at the bottom of the squat as you run out of hip flexion range, this is commonly referred to as 'buttwink'. Now while this may sound hilarious, it is associated with lumbar flexion (lower back rounding), which can place the discs under undue stress if the buttwink is excessive and loads are high. This is why I recommend squatting to the point at which a small amount of buttwink occurs, and not pushing any further. To delay the point at which buttwink occurs, I recommend working on your ankle and hip mobility as this is likely the most common cause of early onset buttwink.

Wait a minute, how does your ankle affect your pelvic tilt?? Let me explain - if you run out of range in your ankle when squatting, your body will have to find movement from surrounding joints to reach the desired squat depth. So ankles run out of range > hip needs to provide more range > hip runs out of range > pelvic posteriorly pelvic tilts to create more hip flexion range > lumbar spine flexes > potentially problematic issue under high loads. Therefore, if your knee to wall (measure of ankle range of movement) is less than 10cm on either leg, be sure to work on your ankle mobility to allow yourself to squat deeper before buttwink occurs.

TAKE-AWAYS

-Optimal squat depth for injury prevention/management is HIGHLY depend on your individual mobility and injury history. A depth that is appropriate for one person may not be for another, so DON'T APPLY BLANKET RULES TO EVERYONE.

-If you are injury free, squat to a depth where you can maintain at least a mostly neutral pelvic position (i.e. allow a small amount of buttwink, but not too much). If buttwink happens well before your thighs are parallel to the floor, work on your ankle and hip mobility to help reach this depth, as there are some benefits to squatting this low over partial squatting

I hope this has clarified some things regarding squat depth as it relates to injuries. Please post any questions or comments you have below!

Full text review of the evidence on this topic here - http://daily.barbellshrugged.com/wp-content/uploads/2015/04/DeepSquat-Review-Barbell-Daily-3-27-15.pdf
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #532 on: November 07, 2017, 18:19:17 »



https://academic.oup.com/qjmed/article-lookup/doi/10.1093/qjmed/hcx129 

Anabolic steroid abuse: what shall it profit a man to gain muscle and suffer the loss of his brain?
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #533 on: November 12, 2017, 17:57:41 »


http://www.brinkzone.com/articles/got-the-legit-hiit/
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #534 on: November 15, 2017, 10:43:21 »


"Overtraining is not well-understood, and we still do not have good metrics for identifying when it is happening. In addition, studies in humans are hard to perform for ethical reasons.

Researchers have used rodent models to simulate a state of overtraining in which the animals perform excessive training volume without enough recovery between workouts, and with an aggressive amount of progressive overload.

In such studies, muscle loss occurs, even when *unlimited* food, drink, and sleep are available."
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #535 on: November 16, 2017, 18:46:54 »


In summary, AAS prevalence among elite and recreationally athletes is a widespread concern because of insufficient evidence in regard to confirming possible performance improvements and on the other hands, the multitude of serious adverse effects with unknown symptoms and signs.
It seems that positive effects of AAS over estimated.
In turn, negative effects of these drugs underestimated.
The current approach sounds the alarm bells for health problems. Professional sport organizations and sport governing bodies should place an emphasis on higher education of athletes, coaches and conditioning experts to gain more knowledge, higher skills and training technics for better designing exercise programs and optimizing nutritional strategies.

http://www.openaccessjournals.com/scholarly-articles/exogenous-supraphysiological-doses-of-anabolicandrogenic-steroidscontroversial-and-reciprocal-effects-on-performance-and-organs-2473-6449-1000124.pdf
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #536 on: November 17, 2017, 12:12:50 »


Slow, sedative music can expedite the recovery process immediately after strenuous exercise.

A randomized, fully counterbalanced, crossover design was used. Core affect, salivary cortisol, heart rate, and blood pressure were measured before exhaustive exercise, immediately after, and in 10-, 20-, and 30-min intervals during passive recovery (21 women and 21 men; 20.9 +/- 1.7 yr) over three separate trials (slow, sedative music; fast, stimulative music; no-music control). The exercise task entailed incremental cycle ergometry performed at 75 rpm with a 22.5 W.min-1 increase in intensity at the end of each minute until exhaustion.
Data were analyzed using mixed-model 3 (condition) x 4 (time) x 2 (gender) MANOVA/ANCOVA.
Results: The largest decline in affective arousal between active and passive recovery phases was evident in the slow, sedative condition ([eta]p2 = 0.50). Women had a more pronounced reduction in arousal than men in the slow, sedative music condition. Heart rate measures showed that fast, stimulative music inhibited the return of heart rate toward resting levels ([eta]p2 = 0.06). Similarly, salivary cortisol levels tended to be lower in response to slow, sedative music ([eta]p2 = 0.11). There was a main effect of condition for affective valence indicating that the slow, sedative condition elicited more positive affective responses than the control and fast, stimulative conditions ([eta]p2 = 0.12).

 Karageorghis, Costas I.; Bruce, Andrew C.; Pottratz, Suzanne T.; Stevens, Rebecca C.; Bigliassi, Marcelo; Hamer, Mark. "Psychological and Psychophysiological Effects of Recuperative Music Postexercise." Medicine & Science in Sports & Exercise

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Füüsilise koormuse järgne rahulik muusika näib kiirendavat taastumist.

Kaaluks sama lähenemist ka jõutreeningu ajal.
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #537 on: November 18, 2017, 15:29:01 »

https://www.ncbi.nlm.nih.gov/pubmed/29140151  A Comparison of the Nutrient Intakes of Macronutrient-based Dieting and Strict Dieting Bodybuilders.


There were no significant differences between male macronutrient-based dieting and strict dieting bodybuilders when mean intakes were compared for all nutrients, including the macronutrients, selected vitamins and minerals, dietary fiber, added sugars, and saturated fat

Over half of individuals from all groups consumed less than the recommended amounts of several of the micronutrients. Based on this information, it is recommended that competitive bodybuilders should be advised to take their micronutrition into greater consideration.


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Ehk siis - võistlevad kulturistid on need, kes peaks saama juhiseid enda mikrotoitainetega paremaks varustatuseks.
Mitte nemad koostama tavainimestele tasakaalustatud toitumiskavasid.

-----------------------------------------------------------------

In conclusion, diet quality did not differ between macronutrient-based dieting and strict
dieting male bodybuilders. Both groups consumed similar amounts of the macronutrients, vitamins
and minerals, saturated fat, dietary fiber, and added sugars. Macronutrient-based dieting female
bodybuilders showed a better diet quality compared with the strict dieting female bodybuilders.

Nevertheless, based on the results of this study, both male and female macronutrient-based dieting
and strict dieting bodybuilders may need to increase their intakes of vitamin A, vitamin D, vitamin
E, potassium, and fiber.

« Last Edit: November 18, 2017, 16:10:26 by mp »
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #538 on: November 19, 2017, 16:08:36 »


http://journals.lww.com/nsca-jscr/Abstract/publishahead/Comparisons_in_the_Recovery_Response_from.95781.aspx


Comparisons in the Recovery Response from Resistance Exercise between Young and Middle-Aged Men.


Selle uuringu põhjal üldistades saab öelda, et nooremad (ca 22 a)  vs keskealised (ca 47a) mehed taastuvad jõutreeningust sarnaselt
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