Jeg leser mye relatert til trening, kosthold og helse generelt, så tenkte det kunne være en idé å skrive en ukentlig artikkel med lenker og kommentarer til det jeg føler er mest interessant og nyttig hver uke.
Artikkelen vil postes tidlig i uka, normalt på tirsdager, også bli oppdatert etterhvert som jeg kommer over interessante artikler gjennom uka. Jeg vil også ta med litt fra ting jeg har lest tidligere hver uke.
Sist oppdatert: 22. mai 2010 kl. 11:25
Nøkkelhullsmerket, alltid sunt?
Nøkkelhullet er et ‘sunnhetsmerke’ på matvarer som myndighetene i Norge, Sverige og Danmark står bak. Det kom til Norge i 17. juni 2009, og idéen er fin – det skal være enklere å velge sunt. Problemet har dog i mine øyne helt siden starten verdt at det ikke er så enkelt å skille mellom ‘sunt’ og ‘usunt’ som å stille et par matematiske krav til produktet, produsentene kan enkelt endre på matvarene for å lure seg innenfor kravet – noe vi nå har begynt å se resultatet av. Les også ‘styr unna nøkkelhullsmerket grandiosa‘ hos Fitnessbloggen.
Skulderplager?
Veldig mange sliter med smerter og skader i og rundt skulder (inkl. øvre rygg og armene – helt ned til fingertuppen). Jeg har selv hatt litt smerter i venstre skulder den siste uken, og har derfor lagt til en ny øvelse i oppvarmingsprogrammet jeg kjører før hver treningsøkt (5 ganger i uka). Øvelsen kalles populært for ‘YTWL’, hvor hver bokstav viser hvilken bevegelse du skal gjøre, selv følger jeg dog Nick Tumminello sin verson, forklart her – med lenke til video i hver bokstav;
— 1) Gjør øvelsene på en Swiss Ball
— Y: Armene ut i Y-posisjon, tomler mot hodet og litt utover, 45 grader, strekk armene uten å ‘shrugge’.
— T: Armene ut i T-posisjon, tomler mot hodet, driv skuldrerbladene mot hverandre.
— W: Ikke nødvendig da folk flest er dominante i ekstern torasjon av skulderleddet pga. PC-arbeid.
— L: Ligg med armene strekt ut mot bakken, ro opp til en 45 grader vinkel ved albuen og inkluder thoracic/øvre rygg til å fullføre. Roter så så underarmene peker mot hodet, og tilbake.
Videre anbefaler jeg sterkt Eric Cressey sin artikkelserie ‘Shoulder Savers’, med 25 gode tips for en sunn skulder; Se ‘Shoulder Savers Part 1‘, ‘Shoulder Savers Part 2‘ og ‘Shoulder Savers Part 3‘. Nedenfor finner du overskriften for hver av tipsene, men jeg anbefaler alle å lese hele artiklene på tmuscle.com.
— Shoulder Saver #1: Avoid what hurts.
— Shoulder Saver #2: Serratus Anterior Activation Work; Scapular push-ups.
Golf krever mye energi (kalorier)
En studie viser følgende;
Hull 12, Østmork, Losby Golf
En 9 hulls golfrunde på en kupert golfbane forbrenner følgende mengde kalorier for en gjennomsnittlig mann: 721 når man går og bærer køllene, 411 når de kjører golfbil.
TABATA protokollen
Treningsformen ‘TABATA’, oppkalt etter den Japanske forskeren Izumi Tabata sin studie fra 1996, har blitt mer og mer populært som et alternativ til vanlig kondisjonstrening. Min erfaring er også at det er veldig effektivt, og det kan absolutt anbefales om du ønsker å få ‘2 i 1’ med forbedringer både i anaerob (høy intensitet – mer oksygen brukes enn det du kan ta opp) og aeorb kapasititet (kondisjon – maks oksigenopptak/ VO2MAX). Protokollen går ut på 8 sett av en hvilken som helst krevende øvelse (knebøy, thrusters og burpees er et mar gode eksempler) som utføres i 20 sek etterfulgt, av 10 sek pause for hvert sett. Totalt kun 4 minutter – men likevel meget effektivt.
Den originale TABATA studien viser at moderat intensitet (tradisjonell) kardio/kondisjonstrening på treningssykkel med 70 % av VO2MAX i 60 min, 5 ganger i uka i 6 uker, ikke ga noen statistisk betydelig økning i anaerob/anaerobic kapasitet, mens VO2MAX (kondisjon) økte fra 53 ± 5 ml·kg-1·min-1 til 58 ± 3 ml·kg-1·min-. Til sammenligning ga 8 sett á 20 sek trening med en intensitet på ca 170 % av VO2 MAX (med 10 sek pause mellom hvert sett), 5 dager i uka i 6 uker, en 28 % økning i anaerob/anaerobic kapasitet og en 7 ml·kg-1·min-1 økning i VO2MAX. (Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max)
Intervju med Dan John
Tmuscle.com har et nytt interessant og morsomt intervju med trener og tidligere idrettsutøver Dan John.
Spesielt liker jeg poengene hans om ‘timeliness’; Sett konkreke mål og hold deg selv ansvarlig om du ikke når dem, og variasjon i trening; du trenge rikke alltid å planlegge treningsøktene på forhånd. Han forklarer alt dette veldig godt i intervjuet, så ta en titt over på tmuscle.com.
ATOMIC DOG: 16 More Reasons to Keep on Living
TC Luoma har en spalte på tmuscle.com kalt ‘Atomic Dog’, som jeg må si jeg liker veldig godt. Du vil nok ikke lære så alt for mye, men det er definitivt morsom lesning 🙂
Mine favoritter fra forige ukes spalte;
«11. Scientists Continue to Make Quantum Leaps in Understanding the Human Condition.Scientists have found out that obese children, regardless of gender, race, socioeconomic skills or academic achievement, are more likely to be bullied.
Man, didn’t these idiot researchers ever attend grade school? Fat kids get bullied, huh? Next thing you know, you’ll be telling us that 8th graders who dress like Harry Potter and eat their boogers are also, inexplicably, more likely to be harassed by their classmates.
In more groundbreaking science news, Cornell University just released a comprehensive study that revealed that dieters eat 20% less when food is kept off the dinner table.
If you’ve got a science mind, you can probably extrapolate from this study to come up with all kinds of dieting strategies. For instance, eliminating ice cream from the freezer might result in decreased consumption of fatty, sugary, frozen foods.
See? Being a scientist is easy!
3. One Animal That Fills All Your Needs.
Lisa: I’m going to become a vegetarian.
Homer: Does that mean you’re not going to eat any pork?
Lisa: Yes.
Homer: Bacon?
Lisa: Yes, Dad.
Homer: Ham?
Lisa: Dad, all those meats come from the same animal.
Homer: Right Lisa, some wonderful, magical animal!
Homer obviously didn’t know about the wonderful dietary versatility of the common pig, but imagine how his mind would have been blown if he knew that same wonderful, magical animal that provides us with pork, bacon, and ham could also be used to clothe him from head to foot in fleece! (See photo at right.)
My God, those genetic engineers have finally gone too far! What’s next, cows with hands so they can milk themselves? Chickens with ten wings instead of two that grow featherless and are coated with amino acids that taste like KC Masterpiece barbecue sauce?
What’s that you say? These «pig-sheep» are actually called mangalitsa and they’re not genetically engineered? They’re related to boar and you can find them in the forests of Austria and Hungary? Oh well, never mind.
Okay, maybe this isn’t much of a reason to keep on living, but the weird, sometimes science-fictionish world of nature gives me a charge, especially when I’m exposed to some beastie I haven’t seen before.»
Uren hud?
Akne/acne/kviser/uren hud finnes i over 85 % av alle ungdom i den vestlige verden, en studie viser at insulin økende matvarer, spesielt melk/meiereiprodukter og karbohydrater med en høy glykemisk index (GI), samt tobakk/røyking, øker allerede økede vekstfaktorer i puberteten og øker/skaper akne-problemer. (Acne vulgaris. Role of diet)
Hei.
Jeg lurte på når neste Mac Løpekonkuranse skulle være?
Håper på svar raskest.
Mvh Harald
Nå løper jeg veldig lite selv om dagen, kjører en del sprint, en ikke mye tradisjonell løping.. Men om det er interesse for det kan jeg godt sette igang en konkurranse til, har spurt på Mac1 forumet; http://mac1.no/forum/viewtopic.php?f=140&t=145210&start=360&st=0&sk=t&sd=a
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