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| Figure 1: The latest medal prognosis for Olympia 2012 by researchers at the Department of Economics at the Ruhr-Universität Bochum in Germany (Otten. 2012) - I must admit I am curious how accurate this prognosis will be... what's your take? The US or China? Who's going to take the lead? |
The Queen has officially opened the Olympic Games 2012 and the
games have their first doping case - those of you who
followed yesterday's advice to subscribe to the
SuppVersity Facebook page are already in the know... anyways, this is not the place for one of my hypocrisy rants, but for the weekly installment of "
On Short Notice". Still, in the "honor" of the Olympics *rofl* and the spirit of the
SuppVersity - which is, as you all know, the place you will get the news
first! - I have compiled the
TOP15 from the latest medal prognosis by Sebastian Otten, the chair of the
Department of Economics at the
Ruhr-Universität Bochum in Germany, for you as an appetizer (
figure 1). Moreover, I picked more sports and less health, weight-loss, supplementation and nutrition related topics from my ever-growing collection of "On Short Notice" items, which is by the way already so exuberant that there will be another episode of this series either tomorrow or early next week, mostly because otherwise the latest news would come in late... so, let's go for it!
Insanity vs. TurboFire Interval - What's the optimal HIIT regimen?
As part of her recently published master thesis, Sarah A. McGlinchy investigated
the differential effects two commercial fitness programs had on the heart rate pulmonary O2 uptake, CO2 output, caloric expenditure and substrate utilization during exercise and recovery, as well as the subjective satisfaction and physical exertion of trained individuals (N=15, four males and 11 females, aged 22.3 ± 1.6 years McGlinchy. 2012).
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| Image 1:
Insanity (top) vs. Turbo Fire (bottom) - My HIIT workouts look
profoundly different, but this does not mean that those workouts cannot
be effective; specifically if you enjoy stuff like this and don't do it
alone in front of your TV, but with friends & new friends at the gym.
And trust me, I don't even need a study to be able to tell you that a workout you enjoy will be more productive than the "objectively" best workout you hate |
Insanity® Interval Training Protocol - A plyometric cardio circuit workout that is performed after a 9 min warum-up and followed by a 5 min stretch. It revolves around different drills (performed at progressively increasing intensity) that are separated by 30s water breaks, the drills last about 1 min each - the total length of the workout is 41 minutes and 35 seconds (click here to watch a promo video on YouTube)
- Turbo Fire® Interval Training Protocol - The HIIT 30 variety of a series of DVDs that comes from the same company that sells the P90X DVDs includes a 3 min warm-up, a 3 min cool down with stretching and slow movements to get the heart rate back to normal and a series of five drills of which the first four are repeated twice and the last one three times. Drills last about 1 min and are supposed to be performed with maximum effort each is followed by one minute of active
recovery (walking, jogging in place, etc.). Water breaks are allowed during the
active recovery. The total length of the workout is 30 minutes and 36
seconds (click here to watch a private workout video on YouTube).
I don't know about you, but based on the part of the videos I saw, before I felt I had seen enough, I would probably prefer the Insanity (Ins) over the Turbo Fire (TF)
protocol; not so the study participants, though: After having performed
both
workouts in a randomized order, their "positive engagement" was slightly
more pronounced after the TF protocol (see
figure 2, left). It should however be mentioned that neither the the pre- to post- nor the inter-workout differences were statistically significant (with a total number of subjects of N=15, the difference could well have been 7/8, had the subjects been asked to pick one or the other).
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| Figure 2: Physical exhaustion, tranquility and pos. engagement after
workouts (left), respiratory exchange ratio at rest and from min. 5-60
(middle), and time (in s) during the workout, when the heart rate was
within the given percentages of the calculated personal HRmax(data
adapted from McGlinchy. 2012) |
My gut tells me that the part of the preference for
the TurboFire (TF) protocol could be due to from a) the shorter overall duration and b) the
greater exhaustion the subjects in experienced during the Insanity trial -I mean "insanity"? What else do you expect???
Ignore fatty acid oxidation and total calorie expenditure - pick the one you like!
The significantly less pronounced at the end of the TurboFire Intervals stand in contrast to the total the subjects were working out in the 81-90% HR
max, though. With 1000 seconds (vs. 580s) the latter was significantly longer during the Turbo Fire session. Accordingly, the subjects' respiratory exchange ratio (RER), a measure for the relation of glucose to fatty acid oxidation was significantly higher, as well.
SuppTensity Workout Perform 3 cycles of these 5 drills, each drill lasts 1 min, 45s active recovery between drills, 2 min between cycles
- Squats*
- Push ups
- Lunges**
- Clean & press*
- Rope skipping
use adequately loaded *barbell or **dumbbell
While the former was to be expected, it may appear somewhat odd at first, though, is the
higher and
longer-lasting
post-exercise energy expenditure in the Insanity group (p < 0.05),
which could yet be explained by an overall slightly more demanding (
figure 1, left > exhaustion) workout, which - and this is just based on what I saw in the videos - appears to have more "complete" drills - or did you see things like push-ups in the Turbo Fire workout? Against the background that the minimal differences in intra- and post-workout energy expenditure and substrate utilization won't have any noticeable effect on the desired outcome variable, i.e. a leaner, still muscular physique, and in view of the fact that"EPOC comprises only 6-15% of the net total oxygen cost of the exercise" (LaForgia. 2006), anyway, I would fully subscribe to Sarah McGlinchy's recommendation to simply pick the workout you like - based on McGlinchy's interpration of her subjects' feedback that would be the ...
- Turbo Fire® for people who are "looking for more variety of movements with fun music"
- Insanity® for people for whom "music isn’t a priority", but who look for "intense motivation"
Before I conclude this pretty longish and therefore single "on short notice" item with the implications and go ahead to the promised truckload of "on very short notice" items, I would yet like to add one thing to this recommendation:
You don't
actually need to buy a DVD to do HIIT. It's actually pretty straight forward to
compile
your own personal HIIT 1min on, 30s off (alternatively 1min
active rest) workout by handcrafting your drills from from simple
sprints on the grass or beach, intense rope skipping, push-ups,
pull-ups, squats, kettlebell swings, stair climbers and everything
else you can think of - if you are at a loss now, check out my botchy sample workout on the upper right - took me ~1min to put that together and I know that each one of
you can do better!
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| Image 2: I am
not saying everyone needs one of those workout DVDs, but for those of
you (or friends of yours) who are not already fed up with "motivational pics + statements" like the one above, which are handed around on facebook like the WWF
cards 20y ago on my schoolyard, it my be worth looking into either of
these. |
Implications: I don't care whether you
like it or not (I don't like those workouts either), but I am 2x more
inclined to believe the numerous success stories the producers of these workout
DVDs use to plaster the Internet than
any of the reports on how great supplement X is working for Mr. Y on bodybuilding.com and the like.
Do
I suggest you buy a DVD or hop around like a jackass in the gym, let
alone in front of your TV, when you prefer going to the next best park
or beach doing sprints and combine those with your regular strength
training program in the gym?
Certainly not! Would I rather see
you, your friends or family perform any of these workouts than doing
exclusively strength training (let alone ultra low volume 1-rep max style) or hours of steady state aerobics if your goal is to get jacked?
Abs(!)olutely ;-)
On very short notice
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| Image 3: Not
everything that's golden is good - the "golden" raisins for example have
been treated with sulfur dioxide, to prevent them from darkening. At
least in susceptible persons SO2 can lead to serious allergic reactions, 4-8% of
asthmatics are (also) allergic to dietary sulfites and its general safety is still a matter of constant debate - commonly associated health effects are Urticaria, angioedema, and IgE-mediated anaphylaxis (Rangan.
2009). |
Commercial carbohydrate chews not better than plain raisins - I guess this one falls into the "Olympia tribute" category, aside from Albanian weightlifters, wo obviously prefer Stanozolol, most of the athletes probably use carbohydrate supplements in one form or another. Whether anybody relies on resins as is intra-competition carbohydrate supplement is yet questionable and that despite the fact that the dried grapes can easily compete with the far more expensive Cliff blocks carbohydrate chews. Aside from nonsignificantly faster time-trial performances,
the fourteen healthy competitive runners from the University of California who consumed raisins instead of chews, also
felt slightly less sore after and had lower insulin levels and greater
fatty acid oxidation rates during the run.
Reason enough for Brandon W Too and his
colleagues to conclude "that consuming a natural CHO source (raisins) [..]
is well tolerated and maintains blood glucose levels and running
performance similar to a commercial CHO product (sport chews)" (Too.
2012). Did you hear that Michael Phelps?
- Epi-sesamine from Lindera obtusiloba could be novel source for potent anti-obesity drug - This is at least what a recently published study that was conducted by scientists from the German Charité Universitätsklinikum
in Berlin would suggest (Freise. 2012). In their in-vitro tests the
active ingredient of the Japanese spice bush, which has traditionally
been used for treatment of inflammation and the prevention of liver
damage in Oriental Medicine, did not just prevent the accumulation of
lipid droplets, it also activated the pro-apoptotic enzymes
caspases-3/-7, which initiated programmed cell-death in the treated fat cells. In view of my
recent blogpost on the nasty persistence of lower body fat, the latter
could turn out to be of extreme importance - especially for those of you
who have already lost a significant amount of body fat and are now
suffering from "relative leptin deficiency" (see "Nasty Insights into the Yo-Yo-Effect" for more on how this relates to the YoYo-Effect and weight loss plateaus).
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| Figure 3: Mild
exercise (5x 30 min / week, treadmill) boosts brain 5a- reductase and neurogenesis (Okamoto.
2012) |
Mild exercise and the brain: Is DHT what builds new neurons? If
there was one hormone that really has gotten a bad rep over the past 50
years, it certainly is DHT: All of you who've read the respective installment of
the Intermittent Thoughts (cf. "DHT - The All Things Male Hormone") or the latest news on the DHEA <> DHT muscle generation connection will be aware that the myth of the dangerous, carcinogenic bigger brother of testosterone is at least overtly simplistic if not totally devoid any scientific bases.
Recently published data from the Laboratory of Exercise Biochemistry and Neuroendocrinology at the University of Tsukuba,
in Japan does now add another piece to the "DHT is not bad" puzzle - one even
women could come to appreciate (Okamoto. 2012): According to
Masahiro Okamoto and colleagues, the exercise induced increase in 5-alpha reductase activity (5-ar converts testosterone to dihydrotestosterone) and the subsequent rise in neuronal DHT appears to be the driving force of neurogenesis (the generation of new neuronal networks / brain tissue and wiring).
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| Image 4: Those of you who have made the transition to physical culture too late or have friends or relatives who missed the boat completely may be interested to hear that researchers from the RIKEN Center for Developmental Biology successfully used stem cells to replete Purkinje neurons two years ago, already (Maguruma. 2010) |
Chronic exercise renders Purkinje neurons bullet proof - In a
way unquestionably related to the previous "On Very Short Notice" item are the findings from Huang et al. have just published in Journal of Applied Physiology. In their paper the researchers describe the 8-weeks of moderate treadmill running had on the toxin
resistance of 6-week old rodents. Specifically, Huang et al. observed that the "exercised rats not only
performed better in the rotarod task [skilled behavior test, see video]
but also
showed finer Purkinje cell structure (higher dendritic volume and spine
density)" (Huang. 2012).
And while this is unquestionably reminiscent
of the aforementioned neuron-building effects of DHT (which is, as you
should know increased with aerobic / volume training; cf. "Intermittent Thoughts on DHT"), the big news is that the neurons of the exercised rodents were also protected against the immunotoxin OX7-saporin.
If these results translate (I personally believe that this is
not a question of yes or no, but only one of the extend to which these
results translate) to any of the bazillion other toxins we are
exposed to on a daily basis, this would imply that regular exercise may not just protect us from the "classic" neurodegenerative diseases such as Alzheimer's
or Parkinson, but also from autoimmune diseases which have a neuronal component and often involve damage to the very Purkinje neurons the researchers found to be "bullet proof" in the study at hand.
- Children of diabetic parents benefit most from hitting the weights
- "The offspring" of type II diabetics that's the somewhat surprising result of a 9-week training + 9-week detraining experiment Katherine Schofield and her colleagues from New
Zealand and Denmark conducted respond particularly favorable to resistance training programs (Schofield. 2012). At the end of the initial 9 week training period, the insulin response of the children with diabetic parents was still worse than thatof their peers in the control group, but with improvements of roughly 30% they were already approaching what you may call the "normal zone", when the detraining phase begun. Contrary to the kids in the control group, whose insulin sensitivity did not change over the 9 weeks of laziness, the children of type II diabetics lost all their previously achieved improvements. Now, you could certainly argue how those poor kids are at such a disadvantage, but unless you want to feed them metformin for the rest of their lives, I suggest we should rather think of ways to teach them how to resist the bad eating habits of their parents and stick to a workout routine that will make the diabetes medication obsolete - don't you agree?
-
Nitrate supplements don't work for athletes and could mess with blood pressure regulation -
At least if you are a trained athlete who wants to improve his/her
performance, the use of sodium nitrate is a waste of time and money - this is at least what the soon
to be published results of a randomized, double-blind cross-over study
by Spanish scientists would suggest. For their experiment, Bescós et al. recruited 13 trained athletes and had them perform a
40-min ergometer distance-trial test after a 3-day supplementation
regimen with either sodium nitrate (10mg/kg body weight) or placebo
(Bescós. 2012).
Contrary to earlier trials in non-trained subjects, the
athletes' performance did not benefit from the supplemental
nitrate - despite statistically significant increases in plasma nitrate
(+17%) and nitrite (+56%), by the way. Moreover, the concommitant increase in endothelin-1, a
protein that constricts blood vessels, raises blood pressure and
thus counters the vasodilating effects of the nitrates raises concerns regarding potential side effects that could occur once
you drop the supplement.
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| Image 5: Mineral supplements are usually not necessary, as long as you pick the right foods and
drinks! What's much more likely in the Western hemisphere than deficiencies, though, are imbalances - and weekend warriors and gymbros are even more likely than your average obese pre-diabetic to run into oftentimes self-inflicted problems... there is going to be a Super Human University seminar Carl Lanore and I are currently working on - and let me tell you this, this is a topic that is literally very dear to Carl's heart. |
Decrease your risk of heart disease by 5% with each mg/L of Magnesium in your drinking water!
- I am certainly not among the magnesium enthusiast who propose
supplementation with whichever form of oral mg supplement (let alone the scientifically hitherto not verified use
of oils) as the latest panacea, but as you may have heard on Super
Human Radio on Wednesday, July 25, 2012 (click here for the podcast), I do
believe in the overlooked importance of getting your ratios straight;
and that, i.e. having the right ratio of Ca:Mg begins at the most
fundamental level - with the mineral ratios in your drinking water! Finish scientists who recorded the mineral intake of 14,495 male subjects (aged 35-74), for
example, found that with a constant and roughly two times too high mean Ca / Mg
ratio of 5.39 / 1 in the drinking water of the area, every additional milligram of magnesium per liter drinking water (e.g. from 2.61mg/L to 3.61mg/L), would help to reduce the risk of acute myocardial infarction by 4.9% (Kousa. 2006)!
This is an
impressive figure and yet, the real beauty of this study is that it
emphasizes the need to re-evaluate your nutritional mineral intake,
instead / before considering using dietary (let alone oily ;-)
supplements!
References:
- Bescós R, Ferrer-Roca V, Galilea PA, Roig A, Drobnic F, Sureda A, Martorell M,
Cordova A, Tur JA, Pons A. Sodium Nitrate Supplementation Does Not Enhance
Performance of Endurance Athletes. Med Sci Sports Exerc. 2012 Jul 17.
- Freise C, Trowitzsch-Kienast W, Erben U, Seehofer D, Kim KY, Zeitz M, Ruehl M,
Somasundaram R. (+)-Episesamin inhibits adipogenesis and exerts anti-inflammatory
effects in 3T3-L1 (pre)adipocytes by sustained Wnt signaling, down-regulation of
PPARγ and induction of iNOS. J Nutr Biochem. 2012 Jul 18.
- Huang TY, Lin LS, Cho KC, Chen SJ, Kuo YM, Yu L, Wu FS, Chuang JI, Chen HI,
Jen CJ. Chronic treadmill exercise in rats delicately alters the Purkinje cell
structure to improve motor performance and toxin-resistance in the cerebellum. J
Appl Physiol. 2012 Jul 26.
- Kousa A, Havulinna AS, Moltchanova E, Taskinen O, Nikkarinen M, Eriksson
J, Karvonen M. Calcium:magnesium ratio in local groundwater and
incidence of acute myocardial infarction among males in rural Finland.
Environ Health Perspect. 2006 May;114(5):730-4.
- LaForgia J, Withers RT, Gore CJ. Effects of exercise intensity and duration on
the excess post-exercise oxygen consumption. J Sports Sci. 2006
Dec;24(12):1247-64.
- Muguruma K, Nishiyama A, Ono Y, Miyawaki H, Mizuhara E, Hori S, Kakizuka A, Obata K, Yanagawa Y, Hirano T, Sasai Y. Ontogeny-recapitulating generation and tissue integration of ES cell-derived Purkinje cells. Nat Neurosci. 2010 Oct;13(10):1171-80.
- McGlinchy SA. The Effect of Two High Intensity Interval Training
Protocols on Heart Rate, Caloric Expenditure, and Substrate Utilization
During Exercise and Recovery. University of Toledo - Submitted to the
Graduate Faculty as partial fulfillment of the requirements for The
Master of Science Degree in
Exercise Science. 2012.
- Okamoto M, Hojo Y, Inoue K, Matsui T, Kawato S, McEwen BS, Soya H. Mild
exercise increases dihydrotestosterone in hippocampus providing evidence for
androgenic mediation of neurogenesis. Proc Natl Acad Sci U S A. 2012 Jul 17.
- Schofield KL, Rehrer NJ, Perry TL, Ross A, Andersen JL, Osborne H. Insulin and
Fiber Type in Offspring of T2DM with Resistance Training and Detraining. Med Sci
Sports Exerc. 2012 Jul 17.
- Rangan C, Barceloux DG. Food additives and sensitivities. Dis Mon. 2009
May;55(5):292-311.
- Too BW, Cicai S, Hockett KR, Applegate E, Davis BA, Casazza GA. Natural versus
Commercial Carbohydrate Supplementation and Endurance Running Performance. J Int
Soc Sports Nutr. 2012 Jun 15;9(1):27.
