Utgave 37 – I denne utgaven:
– De viktigste treningsøvelsene: Hva mener ekspertene?
– Hvor mange sett og repetisjoner? (av Eric Cressey)
– Styrketrening skader deg fordi… (av Eirik Sandvik)
– 5 Grunner for at direkte trening av rotatorkuff er viktig i et styrketreningsprogram (av Eric Cressey)
– Hva slags kosthold er best for å holde vekten unna etter endt diett? (av James Krieger)
– Aspartame…an Undeserved Bad Reputation, Part 5 (av James Krieger)
“Absorb what is usefull, discard what is useless, and add what is uniquely your own.”
– Bruce Lee
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De viktigste treningsøvelsene: Hva mener ekspertene? En flott artikkel på hbfser.wordpress.com, hvor forfatteren har spurt mange dyktige trenere et spørsmål; «If you can only do 4 exercises for the rest of your life (for overall physical fitness), what would they be and why?». Sjekk ut hva Martin Berkhan, Mark Sisson, Leigh Peele, Al Kavadlo, Jim Bathurst og Keith Norris mener..
Markløft - en gjenganger blant ekspertenes favorittøvelser
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Hvor mange sett og repetisjoner? Eric Cressey har en fin artikkelserie hvor han går gjennon noen av de mange faktorene som spiller inn i hvor mange sett og reps man burde utføre av hver øvelse. Se del 1, og del 2.
«1. The duration of a session
2. Competing demands
3. Exercise selection
4. Training age
5. The Training Goal and Client/Athlete in Question
6. Whether You Want to Impose or Remove Fatigue
7. Whether You’re Trying to Correct Muscle Imbalances
8. How Neurally Efficient a Client/Athlete Is
9. Whether You’re Trying to Achieve a Metabolic Training Benefit
10. Whether You’re Dealing with a Post-Injury Client
11. What Else You’re Doing
12. Whether Soreness is of Concern
13. Whether or Not an Athlete is In-Season»
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Styrketrening skader deg fordi… En god artikkel av Eirik Sandvik, med noen viktige punkter for å unngå skader fra styrketrening.
«Nummer 1 – Du ikke har en dyktig personlig trener eller coach
Nummer 2 – Du trener med et ustabilt fundament
Nummer 3 – Du gjør dumme ting!»
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5 Grunner for at direkte trening av rotatorkuff er viktig i et styrketreningsprogram: En fin artikkel av Eric Cressey om hvorfor vi alle bør trene opp rotator cuff, en viktig skuldermuskel som ofte gir problemer, blant annet pga. vår sittestillende livsstil.
» 1. Bad Posture
2. Shoulder impingement is a physiological norm.
3. Rotator cuff tears are far more common than you think
4. Lots of people also have labral tears
5. The “Just do normal stuff and the rotator cuff will take care of itself” philosophy isn’t working.»
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Hva slags kosthold er best for å holde vekten unna etter endt diett? James Krieger ser på en stor langtidsstudie puublisert i november 2010, som så på hvor effektive forskjellige variasjoner i proteinandel og glykemisk indeks er når det kommer til å opprettholde et vekttap fra en slankediett. Studien nådde ikke i nærheten av sine mål for forskjeller mellom gruppene, men fant likevel at både lav glykemisk indeks og høyere proteininntak var assosiert med mindre tilbakefall av den tapte vekten. Lav GI og høy protein i sammen hadde en synergistisk effekt. I Krieger’s ord: «This large scale study provides further scientific support that, to maintain long term weight loss, a high protein intake and a low glycemic diet will give you better chances of success. The combination of the two is the best. Combine that with efforts to keep your daily activity levels high, and you can succeed where 83% of Americans have failed.»
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Aspartame…an Undeserved Bad Reputation, Part 5: Del 5 at James Krieger’s artikkelserie, også nevnt i blant annet utgave 35. Les hele artikkelen her (krever abonnement, som absolutt er å anbefale).
Her er mine notater fra artikkelen;
– Kritikere påstår at aspartam kan ha negative nevrologiske effekter fordi det inneholder fenylalanin/phenylalanine, som er en nøytral aminosyre/neutral amino acid (LNAA), og mens den må konkurrere med andre LNAA’s med å krysse blod-hjerne barrieren/blood-brain barrier når det inntas med annen mat, så inntas aspartam ofte alene, noe som i teorien kan føre til unormale elevasjoner av fenylalanin i hjernen. Kritikere poengerer også at Asparaginsyre/aspartic acid, den andre aminosyren i aspartam, kan fungere som en eksitatorisk/excitatory nevrotransmitter på glutamat reseptorene i gjernen, og dette kan i teorien potensielt føre til negative nevrologiske effekter. Forskning på dyr viser at ekstreme doser (500 mg/kg – 10x ADI) kan føre til endringer i nevrotransmitter nivåene i hjernen, men det er ikke universielt observert, og det observeres oftere når aspartam inntas alene og ikke sammen med annen mat.
– Forskning finner ikke noen effekter på humør, kognitiv funksjon eller oppførsel i kontrollerte studier, en studie så på 74 mg/kg/dag i 6 mnd hos voksne, og fant ingen negative effekter. En annen kontrollert studie så på deprimerte personer fant fant en økning i symptomer med 30 mg/kg/dag i 7 dager, men studien er limitert fordi forskerne tok med urelaterte negative effekter, som gir feilaktige statistikker, og det var Dr. Robert Walton som sto bak studien, som har publisert feiltolkninger av store mengder aspartam forskning tidligere. Det er også gjort forskning på personer med den genentiske sykdommen fenylketonuri/phenylketonuria (PKU), som er personer som har problemer med å metabolisere fenylalanin/phenylalanine, om aspartam hadde noen negative effekter på hjernefunksjon, ville det vært hos disse personene. Aspartam har dog ingen negative effekter på hjernefunksjon, elektrisk aktivitet i hjernen, eller plasma aminosyrenivåer i personer med PKU.
– Det er en rekke rapporter om hodepine relatert til aspartam, men forskningen er ikke konklusiv på området. En kontrollert studie fant en liten økning i antall hodepiner (33 % vs. 24 %) i personer som fikk aspartam vs. placebo, men studien hadde en høy frafall ratio – kun 18 av 32 personer fullførte den. Dietten var heller ikke kontrollert. En annen kontrollert studie fant færre episoder av hodepiner hos personer som fikk aspartam vs. placebo (35 % vs. 45 %).
– Aspartam og epilepsi/epilepsy: En studie på nyfødte aper fra 1972 fant en økning i epileptiske anfall ved doser på 4 g/kg/dag i et år, men ikke med 1 og 3 g/kg/dag. Dette er ekstremt høye doser, og en lignende studie fra 1980 som brukte 2 og 2,7 g/kg/dag, fant ikke noen effekt. I rotter er ikke høye doser funnet å forårsake anfall. En analyse av FDA klager ang. aspartam og anfall fant ingen relasjon mellom de to. I kontrollerte studier er det heller ikke funnet noen effekt på anfall i epileptiske barn, eller personer som trodde de hadde anfall relatert til aspartam.
– Krieger’s konklusjon ang. aspartam og nevrologi: «The bottom line is that there is very little credible scientific data to link normal aspartame use to adverse mood, cognitive, or behavioral changes, or to epileptic seizures. There is some data to suggest that aspartame might be a migraine trigger in a small percentage of susceptible individuals, but the data here remains inconsistent. Overall, aspartame is nice to your neurology.»
Referanser: James Krieger
25) European Scientific Committee on Food. Opinion of the Scientific Committee on Food: Update on the Safety of Aspartame. 2002
26) Johns, D.R. Migraine provoked by aspartame. N Engl J Med. 315(7):456, 1986.
27) Magnuson, B.A., et al. Aspartame: a safety evaluation based on current use levels, regulations, and toxicological and epidemiological studies. Crit Rev Toxicol. 37(8):629-727, 2007.
28) Mortelmans, L.J., et al. Seizures and hyponatremia after excessive intake of diet coke. Eur J Emerg Med. 15(1):51, 2008.
29) Rowan, A.J., et al. Aspartame and seizure susceptibility. Epilepsia. 36(3):270-275, 1995.
30) Schiffman, S.S., et al. Aspartame and susceptibility to headache. N Engl J Med. 317(19):1181-1185, 1987.
31) Shaywitz, B.A., et al. Aspartame has no effect on seizures or epileptiform discharges in epileptic children. Ann Neurol. 35(1):98-103, 1994.
32) Strong, F.C. Why do some dietary migraine patients claim they get headaches from placebos? Clin Exp Allergy. 30(5):739-743, 2000.
33) Sun-Edelstein, C., and A. Mauskop. Foods and supplements in the management of migraine headaches. Clin J Pain. 26(5):446-452, 2009.
34) Tollefson, L, and R.J. Barnard. An analysis of FDA passive surveillance reports of seizures associated with consumption of aspartame. J Am Diet Assoc. 92(5):598-601, 1992.
35) Van den Eeden, S.K., et al. Aspartame ingestion and headaches: a randomized crossover trial. Neurology. 44(10):1787-1793, 1994.
36) Walton, R.G. Seizure and mania after high intake of aspartame. Psychosomatics. 27(3):218, 220, 1986.
37) Walton, R.G., et al. Adverse reactions to aspartame: double-blind challenge in patients from a vulnerable population. Biol Psychiatry. 34(1-2):13-17, 1993.
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takk 😀
Værsågod! 😉
Herlig!! Jeg klarer aldri å søke opp relevant forskning selv, så ganske fantastisk å få det servert her 😉
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Ellers kan jeg sterkt anbefale Alan Aragons Research Review, om du ønsker å holde deg oppdatert på den seneste forskningen: http://www.alanaragonblog.com/aarr/
Hei, tusen takk for sammendrag av artikler:D
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