Energy and Fat Used During Recovery
After we finish exercising, our body
still needs to burn more energy, primarily to help muscle cells
recover and to replace lost glycogen. This elevated metabolic
rate is called excess postexercise oxygen consumption (EPOC), which
appears to be greatest after high-intensity interval training (HIIT)
than after longer-duration, lower-intensity exercise (Zuhl & Kravitz
2012). EPOC is also notable after resistance training (Ormsbee
et al. 2009), which disturbs the working muscle cells' homeostasis
to a great degree, meaning that more energy is needed to restore the
contracting muscle cells to preexercise levels. EPOC stays
particularly elevated for longer after eccentric exercise, as this
activity creates a higher demand for cellular repair and protein
synthesis (Hackney, Engels & Gretebeck 2008). Many studies
also show that fat-oxidation rates rise during EPOC (Achten &
Jeukendrup 2004; Jamurtas et al. 2004; Ormsbee et al. 2009).
Comparitively, fatty-acid use during high-intensity bouts of
exercise, such as HIIT and resistance training, may be lower than in
moderate-intensity endurance training; however, high-intensity
exercise and weight training may make up for this deficit with
increased fatty-acid oxidation through EPOC.
ref. IDEA Fitness
Journal, January 2014
There's an App for
Are Your Own Gym)
those of you that have known me for a while, you know what a big fan
I am of bodyweight exercises and the ability to get a great workout
without dropping a lot of money on equipment or gym memberships...
no excuses! I downloaded this app a few months ago and I have
to say that I'm very impressed with the ease of use, collection of
bodyweight exercises, and the well polished interface with video
instruction. Certainly a worthwhile grab that is available in
both a FREE version as well as the FULL version which is currently
available for $2.99 in the iTunes app store. Most of the
exercises have various progressions that make it usable for a wide
range of fitness levels. Great stuff!
No gym? No time? No Problem!
Over 200 exercises help you burn fat and build muscle to generate
workouts as short as 2 minutes and require only floorspace.
Great for exercising anywhere! Our 10-week fitness programs
will improve your physique with no more than 36 minutes a day.
Let our app guide you through each
workout. Voice prompts and on screen video instruct you on
exactly what to do. This app is for everyone: men,
women, beginners, experts, busy professionals, travelers, athletes,
functional fitness fans...
YAYOG means that you can't make excuses from lack of
gym-memberships, free weights, or informercial contraptions. All of
those items are poor substitutes for the world's most advanced
fitness machine and the one thing you are never without: YOUR BODY.
YAYOG also means you can stop blaming your lack of
fitness on time. If you have only two minutes, you have time to
exercise! Don't worry about wasting time driving to and from the gym
or waiting in line for machines. Armed with this app, you can
generate quick full body workouts that range from 2 to 40 minutes.
Can't afford a personal trainer? With this app, Mark
Lauren is your personal trainer! He has you covered with his 10 week
programs designed to exercise each major muscle group while
combining linear periodization and daily undulating periodization.
Based on the international best selling book of the
same name, all the great exercises and workout programs you loved
are now in a convenient mobile package that you can take with you
Exercise of the Month!
Kettlebell Turkish Get-up
emphasises load balance, shoulder mobility, and functional
strength. Keep wrist stupporting kettlebell straight. Dumbbell
can also be used. Exercise can also be started lying on floor
with kettlebell off to side. Kettlebell can be picked up from
floor while lying down with both hands and pressed up with one
arm. The kettlebell may also be returned to floor with both
hands at finish of exercise to protect joints.
Functional total body exercise with focus on shoulders, legs,
butt and core (deltoids, quadriceps, gluteus maximus, rectus
Raise or clean kettlebell over head with right arm. Stand with
right arm fully extended vertically supporting kettlebell
throughout movement. Extend left arm out out to side.
Step back with left leg and
kneel down as in downward phase of Overhead Rear Lunge.
- Lean to left side and place
left hand on floor, well left of right foot.
- Shift weight onto left arm.
- Pull left leg forward
between right leg and left arm.
- Sit with left leg extended
outward onto floor and right leg bent upward.
- Extend right leg outward
onto floor and gently lie down.
Pull right shoulder toward hip
slightly by contracting lats and obliques (decreases length
of lever arm during situp).
- Sit up with assistance of
left arm on floor to side.
- bend right leg so right foot
is placed on floor close to hip while leaning on extended
- Pull left leg back between
right leg and left arm and position forefoot and knee on
floor behind right foot and left hand.
- Position torso upright.
- Stand up in original
position as in upward phase of Overhead Rear Lunge.
Repeat with opposite side.
Exercise Benefits Older Seniors
New research from the University of
Navarra in Spain shows that exercise can have a significant positive
impact on older seniors.
Scientists recruited 24 adults 91-96 and divided them into a
nonexercise control group and a "multicomponent" exercise group.
The primary focus was to learn how exercise would impact "muscle
power output, muscle mass, and muscle tissue attenuation; the risk
of falls; and functional outcomes in frail nonagenarians."
At baseline, subjects completed
several tests to measure their strength, power, balance and gait.
Sit-to-stand ability and injury rates were observed, as were
lower-extremity muscle mass and muscle fat infiltration.
The exercise group met twice weekly
for 12 weeks. Training sessions consisted of "muscle power
training" - participants performed 8-10 repetitions at 40%-60% of
1-repetition maximum-- along with balance and gait retraining.
By the end of the study, the exercise
group participants had improved on all counts.
"The intervention group showed
significantly improved [time-up-and-go] with single and dual tasks,
rise from a chair and balance performance, and a reduced incidence
of falls," the authors explained. "In addition, the
intervention group showed enhanced muscle power and strength.
Moreover, there were significant increases in the total and
high-density muscle cross-sectional area in the intervention group."
The authors concluded that strength,
power, balance and gait training should be recommended to older
seniors as a means of improving health and reducing injury risk.
ref. IDEA Fitness
Journal, Jan 2014
It's Go Time!
I don't know about you, but I've
been getting a workout lately shoveling all the snow that
we've been getting in the northeast! If it wasn't so
cold outside, I might get creative with some snow workouts to
keep things interesting! I mean, this stuff can get
Providing that you maintain
good form, shoveling itself with a good lift and turn can work
your legs, shoulders, biceps and core! How about making
a snowman?... you basically create a few large balls (that
resemble atlas stones), squat down and grab them so that you
can use your legs and back to heave them up and stack them.
Throw a couple of the kids on a sled and pull that thing
around for a while... you'll feel it!
These snow activities work your
muscles, and when you work your muscles, you consume more
oxygen, breath heavier, and sweat. Even though it is
cold outside, be smart when you are out there doing this for
an extended period of time and make sure that you are
hydrating and taking care of yourself just as you would in a
gym! Let it snow, let it snow, let it snow
prior issues of this eNewsletter, to subscribe, or
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"Without hard work, nothing
grows but weeds."
~Gordon B. Hinckley
youtube of the month -->
Ultimate Outdoor Gym
have some serious gym envy with this outdoor setup!
P.S. Since I can't root
for the Giants this weekend, best of luck to big brother
Peyton in the Superbowl! It'd be nice to take home
the win in little brother's house! Go Broncos