Ace's World

American College of Sports Medicine Northwest

2011-04-10T12:04:00.000-07:00

I just got back from the 2-day ACSM Regional Conference in Eugene Oregon! It was such a great experience! I met a lot of inspirational people in exercise science (scientist's, Nike biomechanists, elite athletes, doctor's etc etc. the list goes on!) I'll be sharing wealthy information I gathered all this week! Stay Tuned !!

http://www.acsmnorthwest.org/

NIKE SPORT RESEARCH LAB

Pepsi Invitational Track Meet.... Hosting top collegiate athletes from across the U.S. at the University of Oregon

TIPS 4 U

2011-03-03T10:10:00.000-08:00

TIP # 1: If you HATE doing long bouts of cardio, Try doing 5 min bouts of various cardio between every two resistance training exercises...

example: Start out with 3 sets of squats & 3 sets of lunges, then proceed to compliment those legs on the stair master (or bicycle, tred, eliptical) for a solid 5 mins at a relatively high & challenging intensity. Then continue to performing 2 other resistance exercises (I'd target the hamstrings, and quads, glutes & calves on various machines)

TIP # 2: REMEMBER when it comes to resistance training, it is BEST to: work on LARGE muscle (groups) BEFORE small muscle (groups).

TIP # 3: If your Goal is to increase muscle size and strength: Always Lift weights BEFORE Cardio...(to apply this to tip #1, perform the resistance training before the first 5 minute bout of cardio)

You want to lift weights 1st when the body's main source of energy for muscle contraction glycogen is high. If you do a hard cardio workout before lifting , you deplete glycogen, which makes the workout ineffective.

TIP # 4: Ladies often complain about their inner thighs, i.e. "Creamy Thighs" ... therefore, we spend lots of precious time on thigh adductor machines...but all those machines do is build that muscle under the 'CREAM,' making that area look bigger... the BEST workout for the inner thighs is exercising on a BICYCLE ergometer. IT burns that CREAM and tones at the same time!

try those "SPIN" classes, they'll do those thighs good, plus you'll burn around +700-800 calories in a 60 min session!

TTFN!! ~ACE~

Random Q's & A's

2011-02-10T21:58:00.000-08:00

Q: How do you know if your diet consists of too much sodium?
A: When you sweat, TASTE it! (gross? not really, it's YOUR sweat!). The following indications tell you that you have too much salt in your system

If your sweat tastes heavily salty
Your sweat stings your eyes when it runs down your face
Your sweat looks chalky on your body and clothing

Q: How long does it take for signals to reach your brain that the stomach is full?
A: about 20 minutes.

The biggest issue in America is that we eat way TOO fast! In today's world, we're always on the go, eating waaay too fast for our own good! On average we sometimes scarf our food down in less than 10 minutes flat. No wonder why it's so easy to over-eat, and the tell-tale way of knowing you have is when it's too late & you feel like you literally need to be put in a wheel barrel & escorted to your next destination (as QUICKLY as possible). SO Take your time... ENJOY your food....

Q: How can vegetarians get an optimal amount of PROTEIN?
A: Meats and dairy products provide all the essential amino acids in a single food, but plant sources of protein do not. Therefore, vegetarians should be careful to COMBINE FOODS that optimizes essential amino acid availability. The general rule for ensuring a good distribution of all the essential amino acids is to:

Combine cereals and legumes at the SAME MEAL (examples: http://tinyurl.com/4bgoo72)

Q: What's Creatine loading?
A: Creatine has long demonstrated to enhance brief anaerobic power output capacity, and facilitate recovery from repeated bouts of intense effort. There is evidence that taking daily creatine supplements causes a 'saturation' of creatine in muscle tissue after 5 days (Walker, 1979; McKardle, Katch, &Katch, 2007; Bernadot 2005). Therefore, it is suggested that creatine should not be consumed longer than 5 days, followed by a 5-day break in supplementation. (Creatine storage in muscle also causes a retention of water, with an accompanying increase in weight).

Athletes typically consume creatine monohydrate with a dose of 10-28 grams, divided into four doses over the day.
For instance, if the goal is to take 10grams/day, individual doses should be 2.5 grams four times daily. (PS- The Smaller the person, the smaller the dose!)

Q: Which exercise produces your heart to pump faster, arm or leg exercises?
A: Exercises with the ARMS produces considerably higher systolic and diastolyic blood pressures than leg exercises.

This is because, the arms are closer to the heart and the smaller arm muscle mass and vasculature offer greater resistance to blood flow than the larger leg mass and blood supply. This is often why physical therapists put some patients straight on an arm cycle, or BILLY BLANKS starts his routines off doing DOUBLE TIME speed bag boxing =-)~

Q: What can curb my appetite, or stop me from finishing my big meals?
A: Pop some spearmint in your mouth. Minty freshness often curbs the urge to splurge! Have some gum intervene those last few unnecessary bites! TRY IT!

Q & A To be continued ....

ACE's Meditations/ Mind Medicine 2.9.11

2011-02-09T18:42:00.000-08:00

ON EDUCATION

The world is a great university.
Everything in it is trying to teach us a lesson; to give us its great secret.
Everything has a lesson for people who are always "At school" & storing up precious bits of knowledge.
...It all depends on the eye that can see, the mind that can appropriate.

The eye was intended for a great educator.
The brain is a prisoner, never getting out to the outside world.
It depends on its' 5 (or 6) servants, the senses, to bring it material and the larger part of it comes through the eye.
The man/woman who has learned the art of seeing things looks with his/her brain.

Nutrient Timing to Optimize Muscle Response to Resistance Training

2011-02-08T19:30:00.000-08:00

An evidence-based nutritional approach has been proposed to enhance the quality of resistance training and facilitate muscle growth and strength development.

This easy-to-follow new dimension to sports nutrition emphasizes not only the specific TYPE and mix of nutrients, but also the TIMING of nutrient intake with the goals of

Blunt muscle breakdown
Activate natural muscle-building hormones
Facilitate recovery from exercise and maximal muscle growth

THERE ARE DIFFERENT PHASES OF MUSCLE GROWTH & DEVELOPMENT. These are the 3 phases for optimizing specific nutrient intake:

ENERGY PHASE - This phase enhances nutrient intake to spare muscle glycogen & protein, enhance muscle endurance, limit imune system suppression, reduce muscle damage and facilitate recovey period after exercise.

Consume a carbohydrate/protein drink or supplement immediately before exercise and during exercise. Example: Accelerade powder (find it here: http://www.accelsport.com/product-info/Accelerade.html)

The protein promotes protein metabolism, and reduces the demand for amino acid release from muscle.
The carbohydrates suppress release of cortisol (cortisol is a stress released hormone which is also the hormone responsible for the fat that gets stored over our bellies!)

2. ANABOLIC PHASE- This phase consists of the 45minute postexercise metabolic window, the crucial period of insulin sensitivity for muscle gllycogen replenishment and repair.

Consume a standard high-glycemic carbohydrate/protein supplement in liquid form within the 45 min. window postexercise (e.g. whey protein and high-glycemic carbohydrates refer to list: http://tinyurl.com/4c8r44d)

The high-glycemic carbohydrate (recommended: 40-50grams) consumed postexercise serves as a nutrient activator to stimulate insulin release
The amino acids provided from the whey protein (recommended: 13-15grams) works with the carbohydrates to increase muscle tissue building and prevent muscle breakdown.

3. GROWTH PHASE- This phase extends from the end of the anabolic phase to the beginning of the next workout. This is the period when you want to maximize insulin sensitivity and maintain the anabolic state (muscle buidling state) to get gains in muscle mass and strength !! The next 16-18 hours after your workout, your body is ridding itself of nitrogen (which is the waste product of protein), therefore you need to stay on top of replenishing your muscles with protein. Keep the carbs at a minimum. You can find all these proteins in a good whey protein shake with low carbs!

Spread out within the next 16-18 hours, cosume at least

14 grams of protein
2-3 grams of casein
3 grams of leucine
1 gram of glutamine
2-4 grams of high glycemic carbohydrates

example is: http://tinyurl.com/69epc8u (or similar)

TTFN! =-)~

(References: McArdle, W., Katch, F., & Katch, V., (2007). Exercise Phsyiology. 6th edition; 575. Lippincott Williams and Wilkins.)

What's Up With Sups?

2011-02-07T17:11:00.000-08:00

The whole thought of taking dietary supplements is kind of daunting to me these days. After taking 4 years worth of nutrition classes, I know that the best way to get your nutrients is in the foods you eat. Supplementation should really be considered when you have a (severe) vitamin deficiency, which is not so often in AMERICA!! In a previous course I took called 'Advanced Sport Nutrition', I learned about the 1994 Dietary Supplement Health and Education Act (DSHEA) and learned some shocking and quite disturbing facts about the industry. All I really have to say is, BUYER BEWARE !!

Some Meaty Background:

Before the 1994 DSHEA, the vitamin & supplementation industry was regulated by the Food & Drug Administration (FDA).

In brief, the FDA regulated vitamins & supplements took a looong time to get out on the market because the FDA required scientific evidence & prior safety measures BEFORE approving supps to be put out on the market.

The 90's was considered the 'Era of Deregulation' where the people demanded to 'let Americans decide things for themselves!'

Thus, the majority of people didn't want to wait for science... they argued, that if we can choose to buy our own food, we should also be able to choose to buy our own vitamins & supps! So they started the movement which turned into the 1994 DSHEA (guess what, even physician groups supported it!)

The Outcome: because of industry lobbying, the FDA lost authority, and Congress DEREGULATED the vitamin & supp industry!!

The FDA now says : "The standards for food and dietary supplements should be the SAME."

SO what did the 1994 DSHEA do for vitamins and supplements!?

Manufacturer's do NOT need to register thier products with the FDA nor get approval
Vitamins & supps do not go through any prescreening for effectiveness/side effects

Manufacturer's have so much freedom, they're having a hay day while pocketing OUR $$... this deregulation explains why vitamin and supp stores have sooooo many products flooding thier shelves!! It's a quick and relatively easy gig!

Companies do NOT have to report adverse effects IF they take place

It's on YOU, the consumer, that decides whether or not to read the list of ingredients & know if you have an allergy or issue with any of them.

You might be thinking, sooooo...what DOES the FDA do?

Well, AFTER the product has already been out on the shelves, they go and check the ingredient's label listed on the products to make sure they are all truthful and not misleading, THEN, IF (big IF) there is a discrepancy that they happen notice, they'll take action.

CONCLUSION:
Supplements are sold before they are demonstrated safe, so DO YOUR HOMEWORK or PLAY RUSSIAN ROULETTE! #shrugs

Q: What sport enhancing supplement has been found to have traces of STEROIDS in it??

A: Supplement = CREATINE Athletes beware, some manufacturers are slick; they taint, contaminate and manipulate the purity of their supplements so the consumer will get jacked quicker, making them buy more and more....THEN resulting the cosumer in having a positive steroid-use test! #noBueno, especially if you are a competing athlete!

References :
1994 DSHEA http://tinyurl.com/nje6mh
https://www.thieme-connect.com/ejournals/abstract/sportsmed/doi/10.1055/s-2004-819955

Knowledge is KING

ACE's Meditations 2.5.11

2011-02-05T13:44:00.000-08:00

Best Option:

As your time EXPIRES, it's best that you continuously surround yourself with the people that you ADMIRE !

#WORD!
~ACE~

STRENGTH IMPROVEMENT

2011-02-04T18:35:00.000-08:00

Research has long studied the optimal # of sets & reps, including frequency for Progressive Resistance Training, for optimal strength improvement (NOTE: training for muscle hypertophy, muscle power, and muscle endurance require some alter specifications which I will include in separate posts). So far, this is what I've gathered:

Novice Lifters:

8-12 Reps
1-3 Sets
2-3 x/week
REST: 1-2 min between sets/ 2-3 min for core

Intermediate Lifters:

6-12 Reps
Multiple sets
2-4x/week
REST: 2-3 min between sets

Advanced Lifters:

1-12 Reps
Mutiple Sets
4-6x/week
REST: 1-2 min between sets

Also:

Large before small muscle groups (i.e. quads before calves)
Multiple-joint before single-joint exercises
Higher intensity before lower intensity
Fast tempo lifts typically generate more strength improvement than moving at a slower rate, but it's always good to mix up your tempo (especially with core training)
Training 2x's every second day shows to produce overall superior results compared w/ daily training (the extra day of recovery = greater muscle replenishment and structural adaptations)
You grow when you sleep, inadequate recovery retards muscle development. So get adequate REST!!!!!

HAPPY FRIDAY DREAMERS!!

(References: McArdle, W., Katch, F., & Katch, V., (2007). Exercise Phsyiology. 6th edition; 493-553. Lippincott Williams and Wilkins.)

Aerobic/Cardio Training Duration

2011-02-04T16:28:00.000-08:00

In poorly conditioned people: 3-5 minute daily exercise periods produce training effects, 20-30 minute sessions produce optimal results (when intensity reaches at least 70% of max heart rate)
60 minutes of continuous exercise is needed to produce a training effect when exercise intensity remains below 70% max heart rate (i.e. walking)
In healthy conditioned people: improvement can occur with only a 10-minute continuous workout.
Generally, 30 minute sessions, 3days/week (minimum) are practical and effective.

NOTE: Extending duration compensates for reduced exercise intesity.

Q: In 'The Tortoise vs the Hare', who burns the most calories??

An interesting fact about cardio is, for a given length, say you run 1 mile vs walking 1 mile, you will burn about the same amount of calories after you compete the mile, regardless of whether you run or walk. The main difference will be the TIME that you complete the mile!

(References: McArdle, W., Katch, F., & Katch, V., (2007). Exercise Phsyiology. 6th edition. Lippincott Williams and Wilkins.)

ON THE HORIZON...GENE 'DOPING'

2011-02-03T11:12:00.000-08:00

The day may be near when individuals born lacking certain "lucky" genes that augment growth and development & exercise performance will simply 'add them' by doping with DNA, not drugs.

Myostatin, the gene that Scientist's are crazy about: Myostatin is a specific beta protein found naturally circulating in the blood that basically inhibits our muscle's growth factor. Scientists have found a way to block myostatin from the specific sites they bind on, allowing muscle to grow beyond normal limits, causing excessive muscle hypertophy!!

For more info on myostatin, visit: http://en.wikipedia.org/wiki/Myostatin

Gene Doping offers the promise to increase:

Size
Speed
Strength

The world of sports doping has changed dramatically in the past 10 years, and it seems that thrust will continue!

Meet Wendy the Whippet...you can also catch her on the Discovery Channel or at http://www.discovery.com/

Gene Doping is currently practiced on racing dogs and other animals.

STAY TUNED FOR MORE

(References: McArdle, W., Katch, F., & Katch, V., (2007). Exercise Phsyiology. 6th edition. Lippincott Williams and Wilkins.)

IN THE LAB!!

2011-02-03T01:10:00.000-08:00

Running Tests on the Physiological Responses of Exercise!! All in a days work in the World of EXERCISE SCIENCE!

On this day we performed a double-blind study on the physiological effects of caffeine during endurance vs sprinting performance and the differences between gender. FUN!

Feel free to ask what we concluded in this study!

Medicine Ball Stability Ball Crunches Abs Crunch Abdominals

2011-02-03T00:39:00.000-08:00

This exercise gets my abs on Fire EVERY TIME... I use a 10lb medicine ball #KILLER

Yes, I'm a borderline FAN of CAFFEINE ...

2011-02-02T16:23:00.000-08:00

I've examined TONS of scholarly research tackling the topic of caffeine in sport performance. THUS, I present what science has purported (in recent years) an easy-to-scan, 'LAYMAN'S TERMS' perspective....

It Improves Performance

caffeine stimulates the mobilization of free fatty acids from fat tissue which helps to 'spare' the use of muscle glycogen (which is what your body uses the fastest as fuel during aerobic exercise). THEREBY enhancing endurance performance!

Caffeine Stimulates Your Nervous System

Keeps you mentally focused
Decreases perception of effort (you can keep that cardio going longer!)
Lowers pain perception
EXAMPLE: WHY I <3 ENDORUSH!!!

How Much Should I Take and When?

It is suggested that 3-9 mg per kg (of YOUR body weight) of caffeine be ingested
1hr prior to exercise or competition

Note: it takes 6-7 hrs, for 75% of caffeine to clear from the body.

Be careful!! you might have extreme sensitivity to caffeine (so look for signs such as: headache, elevated heart rate, gastrointestinal distress, dizziness, and insomnia).

HAPPY HUMP DAY!!! ~ACE

References: Bernardot, D. (2006) Advanced Sport Nutrition. Human Kinetics.

Burke, L.M. (2008). Caffeine and Sports Performance. Appl. Physiol. Nutr. Metab 33: 1319-1334

Cox, R.G., et al. (2002). J. Appl. Physiol. 93: 990-999.

2011-02-01T23:12:00.000-08:00

A. Cornelius Celsus (ca.10-60)

“Take exercise: for whilst inaction weakens the body, work strengthens it; the former brings on premature old age, the latter prolongs youth”

SHED then CHISEL...

2011-02-01T19:04:00.000-08:00

ACE's Meditations/ Mind Medicine 2.1.11

2011-02-01T18:43:00.000-08:00

Nothing that goes on in anyone else's mind can harm u. Nor can the shifts & changes in the world around u....--so where is harm to be found? -- In your capacity to SEE IT. . .

Inspired by~Aurelius~<3

2008 PrimeTime

2011-02-01T18:33:00.000-08:00

I worked soooo hard to get those results...Tis time to tweak my Resistance & Cardio Routine...will keep all posted...+ before and after pics are up and coming!!

I pay GREAT TRIBUTE to ENDORUSH

2011-02-01T18:25:00.000-08:00

This stuff gets you MOVIN like none other in the GYM!! #doWORK! (don't get addicted tho)

Ab Workout ( 6 pack abs ) [ ab exercises for ripped abs ]

2011-02-01T17:27:00.000-08:00

This is literally one of the best ab workouts that I've come across...some great combos going on!