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Barefoot or Shod? A Question of Faith & Science: Science Says It's Safe and Economic, Practitioners Say "It's Making Me Faster & Helped Me Get Rid of Nagging Injuries!"

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Minimal or no shoes, trendy, healthy and performance enhancing? Honestly, I am not even sure if it's a question of faith and science. I think for many people out there it is more a question of faith or science. Now some of you may think: "Well, of course, science says: It's bullocks. Faith says it's 'right' to run barefoot." Right? Wrong!  No, I don't want to tell you what to do. I want to tell you about the scientific evidence in favor of barefoot running. Evidence as it is presented in "Barefoot running survey: Evidence from the field" a recent paper by David Hryvnial, Jay Dicharry and Robert Wilder that's about to be published in one of the upcoming issues of the Journal of Sport and Health Science that's based on data from more than 500 runners (Hryvniak. 2014). Not everyone will do his HIIT sprints barefoot, I think, but maybe minimally shod? Never Train To Burn Calories! Tabata = 14.2kcal /min ≠ Fat Loss 30s I...
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Endurance Athletes Bath in Cortisol: Dose-Dependent Elevations in Hair Cortisol of Triathletes and Runners.

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Image 1: There are two types of endurance exercise - the one that is healthy for obese diabetics and the one that chronically stresses and, in the worst case, eventually kills healthy but overambitious hobby athletes; the photo shows a collapsed runner at the 2007 London Marathon, where 22 of his comrades died (source thisislondon.co.uk ) In view of the fact, that the series of blogposts on High Intensity Interval Training (HIIT) I made in the course of the last weeks were pretty popular, I thought it may also be of interest that there are interesting new results on the effects of resistance training which goes beyond the common "we took 12 obese sedentary post-menopausal women and had them ride a stationary bike for 45min three times a week" approaches , as well. One of these studies happens to come from a group of German scientists from the Universities of Dresden, Marburg and Hamburg ( Kirschbaum. 2011 ); and the results underline my previous comments on the differe...
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Tired of Being Obese? Walk Like a Bodybuilder! Study Confirms Effectivity of Incline Treadmill-Walking

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Are you obese or just generally concerned about your joint health? Forget jogging and ramp up your treadmill. According to the results of a study published in the latest issue of the Journal of the American College of Sports Medicine ( MSSE. 2011 ) slow walking on an incline produces a similar metabolic workload as running while concomitantly reducing loading rates on lower extremities: Metabolic rates were similar across trials and were moderate intensity (48.5-59.8% of VO2max). Walking slower uphill significantly reduced loading rates and lower extremity net muscle moments compared to faster level walking. Peak knee extension and adduction moments were reduced by ~ 19% and 26%, respectively, when subjects walked up a 6[degrees] incline at 0.75m/s vs. level walking at 1.50m/s. So, ramp up your incline and walk, but please do me a favor and do not hold on to the handle in front of you , like some of the overweight mamas at my gym do. This will not only reduce the work-intensity ...
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One Year Aerobic Endurance Training Raises Fat Oxidation During Exercise But Not Resting Metabolic Rate

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While doing aerobics on a regular basis is unquestionably healthy, it will not have the same beneficial effects on resting metabolic rate (RMR) as weight training. At least this is what a recent study ( Scharhag-Rosenberger. 2010 ) suggests. The German scientists observed previously untrained, but healthy subject, who jogged/walked 3 days a week for 45 minutes, over a whole year and recognized positive effects on body composition and rate of fat oxidation during exercise. Relative contribution of fat and carbohydrate (CHO) oxidation to RMR (pie chart: means, data: means ± SD, N = 17). ( Scharhag-Rosenberger. 2010 . Fig.3) On the other hand cardiovascular exercise failed to provide beneficial effects on the subjects' resting metabolic rate. Thus, if you intend to lose weight and to keep it off, you should complemented your jogging/walking sessions by a concurrent strength training regime. The latter will increase RMR (due to an increase in energy consuming muscle mass) and th...
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