Ukentlig spalte med interessante og nyttige saker jeg kommer over relatert til trening, kosthold/ernæring og helse generelt.
Sist oppdatert: 20/6 kl. 20:30
Ikke den beste øvelsen om du sliter med skulder impingement
Sannheten om skulder impingement:
Impingement i skulderen er noe mange sliter med, det kommer enkelt forklart av at det blir for trangt i skulderen, og sener osv. blir irriterte av å bli klemt på av skjelettet. Jeg sliter selv litt med det for øyeblikket, for meg kom det akutt etter et feilet sett med hantel frivendinger – jeg skulle aldri ha kjørt max i en slik øvelse, hvor det er veldig lett å skade seg 🙁
Slike skader kan ta lang tid på å helbrede seg, og i enkelte tilfeller krever det operasjon, men i min alder og med kun milde smerter skal det nok fikse seg selv, jeg får bare krysse fingrene for at det ikke tar for lang tid. Jeg holder meg for øyeblikket fullstendig unna normal styrketrening, i håp om at denne skaden i venstre skulder/arm, samt en skade i høyre håndledd, skal bli bra. Jeg bruker dog mye tid på rehabiliterende øvelser, samt styrketrening hovedsaklig i form av forskjellige typer push-ups, et-bein knebøy og ikke minst mye løping og annen kondisjonstrening. For å få fortgang i rehabilitering, eller hindre skader i førsteomgang, har Eric Cressey et par gode artikler her; ‘The Truth about Impingement, Part 1, Part 2‘, og ‘Clearing up the Rotator Cuff Controversy‘.
Søtpotet. Bilde av 'Llez' - Some Rights Reserved
90 % av kaloriinntaket fra søtpoteter?
En interessant post om ‘Papua New Guinea highlanders’, som ifølge boken ‘Western Diseases: Their Emergence and Prevention.
Nitrat; Beskyttende faktor i grønnsaker?
Nitrat har tidligere vært mistenkt for å være årsaken til at behandlet kjøtt sannsynligvis øker sjansen for magekreft, men nyere forskning tyder på at det ikke er riktig, og at nitrat faktisk kan være en av årsakene til de mange beskyttende egenskapende til bladrike grønnsaker.
Martin Berkhan, leangains.com – på spørsmål fra meg muskeltap under flere dagers sammenhengende faste:
«If you’re talking about a true fast, sans protein, I would expect significant muscle loss. Most of it would come between the 24-72 hr mark which is that critical stage when gluconeogensis is at its highest. After 72 hrs the protein losses would slow down due to ketosis and thryoid downregulation.
Surdeig brød - Foto: Chris R. Sims (Some Rights Reserved)
Tradisjonelle metoder for å tilberede kornprodukter, som f. eks surdeig brød, øker kroppens opptak av viktige næringsstoffer samtidig som det minsker innholdet av giftige stoffer som alle kornvarer inneholder (det er derfor vi ikke kan/bør spise kornprodukter råe). Stephan Guyenet har en fin beskrivelse av noen populære, gammeldagse metoder på sin blogg.
Malcolm Gladwell - Foto: Ed Schipul (Some Rights Reserved)
‘The Pima Paradox’: Martin Berkhan refererer i sin seneste blogg til en artikkel fra Malcolm Gladwell publisert i 1998, artikkelen tar for seg potensielle årsaker til at ‘vi’ blir feitere og feitere, low carb og andre ‘fad diets’ mm. Artikkelen er lang, men meget interessant og godt skrevet – anbefales på det høyeste! Martin’s kommentarer i sin blogg anbefaler jeg også å ta en titt på, om du ikke gidder å lese hele Gladwell’s artikkel får du en generell idé av å lese Martin’s blogg.
Low-fat hysteriet fra 90-tallet
Myten om at fett er skadelig er på god vei ut nå, men på 80-90 tallet var den i full gir, og det er fortsatt mange, spesielt eldre, som tror på myten. I sin blogg har Martin Berkhan en liten artikkel om hvordan myten startet, hvordan det utviklet seg og hans egne tanker om det – som jeg er helt enig i.
Bredre, eller bare nytt?
En liten post fra Mike Robertson med en viktig påminnelse; Nytt er ikke alltid bedre!
Sit-ups & Crunches er ut!
Vår sittestillende hverdag fører ofte med seg en rekke problemer med tanke på dårlig holdning, spesielt skadelig er dette om du trener og dermed belaster kroppen tungt – da er det viktig med korrekt holdning. Sit-ups og crunches har vært brukt som standard mageøvelser i lang tid, og de fungerer, men de hjelper definitivt ikke mot den dårlige ‘runde’ formen mange har i ryggen idag, faktisk kan den forverre en dårlig holdning. Sit-ups legger også veldig stor belastning på ryggen, som den kjente ryggeksperten Dr. Stuart McGill har vist i sine studier. En bedre måte å trene magen på er ved hjelp av stabiliserende core øvelser, det vil si øvelser hvor mage/core må jobbe hardt for å hindre bevegelse.
Nå har også en studie vist at slike stabiliserende øvelser er minst like gode som sit-ups på å forbedre sit-ups prestasjonen! Det må jeg si er ganske overraskende, og er nok en god grunn for å kutte ut sit-ups.
Kilde: Effects of sit-up training versus core stabilization exercises on sit-up performance.
Intervju med Jim Wendler:
Styrkeløfteren Jim Wendler har alltid litt morsomt på lager, f. eks;
«TM: Hill sprinting is like your go-to exercise, isn’t it?
JW: I live by two mottos: One is, if in doubt, squat and run hills. So you walk into the gym and don’t know what to do? Then squat and run hills. Have a shitty day at work and want to break someone’s neck but aren’t sure who’s? Then squat and run hills.
The other motto is: Is what I’m doing awesome? If I ask myself that and the answer is no, then I don’t do it.
So with conditioning, when faced with something like jogging on the treadmill, ask yourself first: is this awesome? When you see someone in the gym on a treadmill, do you go, «My God, that is so awesome!» No, you go, look at that poor dumb bastard, he probably just had a triple bypass or something. But hill sprinting? To me, that’s awesome.
Of course, geeks like to bust my chops with questions like, «How do I even know if something is awesome or not?» My answer is, if you’re so freaking unsure that you have to ask someone else for his or her opinion then the answer is it’s probably not the least bit awesome.»
Veikroene slaktes for usunn barnemat
VG har en sak om hvordan vi stadig får flere sunne alternativer for de voksne, mens barna fortsatt holder seg til ting som pølser og pommes frites. Jeg vil si meg helt enig i Robert Eilertsen sin kommentar til dette.
Ikke dropp sjokoladen!
En god artikkel om sjokolade og slanking fra ernæringsfysiolog Line Kristin Johnson. Er du en sjokoladeelsker, som meg selv, kan denne være grei å ta en titt på.
Konkluderte i dag med en fysiokompiss at impingement var mitt problem nå, sliter om dagen. Selv pushups er kjipt.. Skulle akkurat til å sette meg ned å google litt da jeg gikk inn på din side fra fitnessbloggen.no . Så dette var utrolig digg at du hadde bra stoff her. Bra blogg og…:)
Takker for det 🙂
Sjekk også ut det som står om skulderplager her; http://fredarn.com/blogg/2010/05/19/trening-verdt-aa-lese-uken-av-17-mai-2010/
Ellers er det det en DVD jeg har hørt mye godt om som du kan se på, har ikke sett den selv enda, men de ligger på ‘to do’ listen;
http://www.1shoppingcart.com/app/?Clk=3784283 (min affiliate lenke)
Hey Fredrik!
Den skulderen har jeg også. Hvordan går det? Er det nok å ta det rolig med benken? Klemmen.
Skulderen går bedre, merker egentlig den irritasjonen mest som resultat av PC-sitting. Så fort VM er over (jeg er en seriøs gambler), tenkte jeg å ta en uke eller mer med total fri fra PC og TV.
Høyre håndledd er dog det som plager meg mest.
Pingback: Fredarn.com » Blog Archive » Trening & Kosthold; Verdt å lese – Beste fra 2010
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