Tuesday, August 26, 2014

Cross-Training for Runners –

by John Feeney

Coyle et al. (1984) suggested that the reduction in VO2max following a period of detraining takes place in two stages. The first stage is likely to occur within 2-3 weeks and may result in a reduction of VO2max by 5-7% (Coyle et al. 1984; Houmard et al. 1992). This initial decrease is thought to result from a decrease in maximal cardiac output brought about by a reduction in stroke volume (Coyle et al. 1984; Martin III et al, 1986). These changes occur at a ‘central’ level (i.e. at the heart rather than in the skeletal muscle) and so alternative exercises can be introduced to prevent detraining and the reduction in VO2max (Mujika & Padilla, 2001).

The second stage takes place over a longer period of time (8-10 weeks) and may result in VO2max returning to pre-training levels (Davidson & McNaughton, 2000; St-Amand et al, 2012). The rate of decline and the level at which VO2max subsequently stabilises depends on the training status of the individual (Mujika & Padilla, 2000). The changes occurring during this second stage are more specific to the trained skeletal muscle. Consideration should be given to the introduction of alternative sport specific exercises that involve the same muscle groups without placing additional stress on the muscle/joint. If this is not possible, VO2max can be maintained by using alternative exercises but if these are not sport specific then the athlete will quickly lose aerobic endurance (Mujika & Padilla, 2001).  Read More http://www.running-physio.com/cross-training/

Monday, August 25, 2014

Plantar fasciitis


Plantar fasciitis can be a nuisance to treat and, to date, we've had little high quality evidence to guide us. Today's blog represents an exciting new direction in treating this stubborn condition. For some time we've noted the similarities between plantar fascial problems and tendinopathy. Back in 2006 Scott Wearing wrote an excellent paper on how the two structures shared similar pathology and similar response to load. However, no one has tested whether we might be able to treat plantar fasciitis like a tendinopathy, that is until now… Michael Rathleff and colleagues have just published an exciting new paper that is the first of it's kind and represents a new treatment approach for plantar fasciitis, so I was delighted when Michael very kindly agreed to share his findings with us in a guest blog. Michael's work includes excellent papers on hip strength and patellofemoral pain and patellofemoral pain in adolescents

Read More 

Sunday, August 24, 2014

Skillet Chicken & Potatoes – An Easy One-Pot Meal

Skillet Chicken & Potatoes
  • 4 chicken thighs
  • 4 chicken drumsticks
  • 1 tsp salt
  • ½ tsp pepper
  • 2 sprigs fresh thyme
  • 1 Tbsp   oil
  • 1 lb. Yukon Gold potatoes, cut into 1” pieces
  • 1 red onion, cut into ½” chunks
  • ½ cup chicken broth
  • ½ cup buttermilk
  • ¼ cup fresh tarragon leaves
  1. Start by preheating your oven to 400 degrees. Add the oil to the skillet and place over medium-high heat. While the oil is heating, put the chicken thighs and drumsticks in a bowl and season with the salt, pepper, and thyme.
  2. When the oil is hot, add the chicken to the skillet skin-side down, alternating between thighs and drumsticks. Let the chicken cook for about 10 minutes, or until the skin is crispy and golden-brown. Flip all the chicken pieces over and remove the skillet from heat.
  3. At this point, add the potatoes and onions. Make sure to fill in the spaces under and between the chicken pieces. Once they’re all squeezed in there, pour the chicken broth and buttermilk over the top and put the skillet into the oven for about 40 minutes. Top with the tarragon leaves and serve.

Saturday, August 23, 2014

Wednesday, August 20, 2014

Tuesday, August 19, 2014

Metabolism boosters don't work for weight loss



First, let's explain what metabolism means: it's the biochemical processes by which your body turns what you eat (calories) into energy to keep you alive. Your 'resting' or 'basal' metabolic rate measures how many calories you burn while you're doing nothing: lying down in the morning before you eat and get out of bed. "It's the least amount of calories you're burning throughout the day, on average about a calorie per minute," said the Mayo Clinic's Dr. Michael Jensen, an endocrine specialist who has extensively researched metabolism.
While there are certain foods — caffeine, chili spices — that will speed that rate up just a little, the change is so negligible, it would never have an impact on your waistline.
"These ‘metabolism boosters' might raise your metabolic rate to 1.05 calories burned per minute for a very short period of time," he said. "To put that in context, if you walk really slowly you can generally burn three calories per minute."
Still, celebrity doctors like Dr. Mehmet Oz, have made this tiny change sound like the holy grail of weight loss and regularly encourage people to invest their money in so-called "metabolism boosters." Dr. Oz has endorsed everything from chili to chocolate and a rainbow of supplements as potential "belly blasters" and "mega metabolism boosters."
"Ninety percent of the stuff that (Dr. Oz) is claiming will boost your metabolism has zero scientific evidence behind it," said Dr. Jensen. "The 10 percent that does, the increase in metabolism you would get from it is so small that in a million years you're not going to have an effect on weight."

So "metabolism boosters" may not burn your fat but they will burn your money.

Everything you know about your metabolism is wrong

Besides the fact that metabolism boosting supplements may not work, there's also a surprising science behind that association between your metabolic rate and your weight.
"We've measured the resting metabolism in lots of skinny people and in lots of people with serious weight problems, and everything in between," said Dr. Jensen. "Whether you're above or below average, skinny or obese, as a rule you cannot say obese people have lower metabolism rates than lean people. That's just not true."
"Whether you're above or below average, skinny or obese, you cannot say obese people have lower metabolism rates than lean people."
Research has shown that we do vary in how many calories we burn at rest — again, the basal or resting metabolic rate — but even big variations in that number aren't necessarily associated with being skinny or fat. In fact, bigger people often have higher metabolic rates than smaller people because their bodies need to do more work to sustain them.
For this reason, Dr. Jensen says you can't blame a slow metabolism for being overweight. That number on the scale is more probably related to things like appetite control, activity level, and calorie intake than anything else.
"We do know obese people tend to be up and about about two to two-and-a-half hours a day less than lean people," Dr. Jensen said. "My take is the amount of physical activity we do and the amount of calories we take in is far more important than what we do at rest."
So even though you can't control the speed of your metabolism, you can control how many calories you eat and what you burn through physical activity. When people ask Dr. Jensen how to boost their metabolisms, he tells them "go for a walk." That's something raspberry ketones just won't do. And it's free.