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Endurance Training ↔ Overtraining & Muscle Loss? Run to Exhaustion & Sympathetic, Medium Intensity Steady State & Parasympathetic, HIIT-Like Training & No Overtraining

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HIIT-like 400m sprinting is exhausting, but unlike running to exhaustion and medium intensity steady state cardio it's not going to mess up your nervous system. Not one but two recent studies confirm what many of us have experienced first hand: Endurance training - specifically during a cut - is a double-edged sword. On the one hand, it's a neat way to augment the energy deficit, when you're dieting and maintain in a eucaloric state, when you're not. On the other hand, however, even moderate endurance training can alter the sympathetic and parasympathetic balance and thus create an imbalance that is characteristic of any form of overtraining. Speaking of overtraining: As a SuppVersity reader you should actually be aware of the fact that scientists distinguish two different types of overtraining : Sympathetic and parasympathetic overtraining You can learn more about HIIT , which appears to be less overtraining prone than MISS. Never Train To Burn Calories! ...
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Overtraining Research: New Insights into Athlete Triad. Plus: Depression, Palpitations, Urination, Injuries and Weight & Performance Plateaus, the Many Faces of Overtraining

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Chronic overtraining is one of the main contributers to the occurrence of often likewise chronic injuries, which persist even, when you finally realized that your own ambition is about to ruin your health. It's the last day of the SuppVersity Exercise Science Week with a topic of which you actually have read as an aside, or "read up on" note in the previous installments, already: Overtraining and the infamous athlete's triad (read the whole SuppVersity Special here ). Since I know that especially the male SuppVersity readers tend to believe they were bullet, or rather overtraining proof by nature, I decided to add a more general follow up to the results of a tightly controlled rodent experiment from the Graduate School of Sport Sciences at the Waseda University and the National Institute of Health and Nutrition University in Japan (Yanaka. 2012), which provide insights into the etiology of the (female) athlete triad phenomenon. A follow up with a potpourrie of...
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Hypothyroid, Cold, Tired & Depressed? Try Replacing 50µg of T4 With 12.5µg of T3 - Study Shows, 65% of Patients Would not Want to Go Back to Synthyroid (T4), Only!

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Image 1: Are you taking copious amounts of synthyroid (levothyroxin, T4), already, and feel as if your hypothyroidism became rather worse than better? Does Your Dr tell you that your TSH is fine and you should just exercise more and eat less to stop gaining weight like mad? Than this post is for you! The issue of optimal thyroid medication resurfaced as of late on the SuppVersity facebook wall , when I posted the link to a recently conducted retrospect study in patients who had undergone total thyroidectomy and were now receiving postoperative levothyroxin only hormone therapy by Ito et al. Not to my personal, but obviously to the researchers surprise, the textbook prescription of the "metabolically inactive"  T4 (essentially that is as almost 90% of "general knowledge about thyroid hormone metabolism incorrect as T4 can very well interact with thyroid receptors, it is though TR-alpha specific and has little metabolically activating effects, cf.  Koury. 2009) did ...
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Cardio Before or After Weights? While Both are Suboptimal. Greater Reduction in Leptin With Cardio Before Strength Training Would Yet Suggest "Weights First!"

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Image 1: Spinning before or after weights? While none will be "optimal" the leptin and cortisol responses in the study at hand would suggest that lifting weights first, will produce more favorable results - especially with respect to improvements in body composition. "Cardio before or after strength training?" This was and still is one of the most debated questions among both amateur and professional trainees who want to combine the muscle building effects of weight lifting and the fat burning effects of classic cardio ( LISS ) or high intensity interval training ( HIIT ). And although it may be debatable, whether or not this practice is advisable, or generally inferior to doing "cardio" and "weights" on seperate days, it does stand to reason that for most non-professional athletes and those, who cannot make of living off their passion, daily, let alone morning + evening sessions, are simply not feasible. And while the difference between t...
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