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What is Best Way to Prevent Inevitable Muscle Wasting as You Age?
The reasons why muscles wither with age is a problem that is intriguing a growing number of scientists. Drug companies are trying to develop drugs that can build muscles or forestall their weakening, while food companies are exploring nutritional products with the same objective.
Both doctors and patients need to be more aware that muscle deterioration is a major reason the elderly lose mobility.
According to the New York Times:
“... [S]arcopenia [age-related loss of muscles] affects about 10 percent of those over 60, with higher rates as age advances ... Causes of the loss of muscle mass or strength might include hormonal changes, sedentary lifestyles, oxidative damage, infiltration of fat into muscles, inflammation and resistance to insulin.”
The best approach to restoring or maintaining muscle mass and strength is exercise. I would recommend trying Peak Fitness, a term I am coining to represent a comprehensive exercise program that includes far more than typical cardio training. The major change is that once or twice a week you do peak exercises, in which you raise your heart rate up to your anaerobic threshold for 20 to 30 seconds, and then you recover for 90 seconds.
You would repeat this cycle for a total of eight repetitions. We call it "peak fitness" because if you graph your heart rate, you will see that it peaks 8 times during the workout. One of the major reasons I am so enthusiastic about peak fitness is that it can actually increase your growth hormone level. This dramatically improves your muscle tone, and has many other beneficial effects as well!
Increasing Selenium Intake Decreases Bladder Cancer Risk
According to results of a study, selenium intake is associated with decreased risk of bladder cancer.
Selenium is an essential micronutrient found in about 25 proteins. Most of these so-called selenoproteins are enzymes with antioxidant properties. The main dietary sources of selenium are plant foods grown in selenium-rich soils and animals who graze on such plants.
According to Eurekalert:
“The researchers noted a significant protective effect of selenium, mainly among women, which they believe may result from gender-specific differences in the mineral's accumulation and excretion in women.”
Botox Found Guilty of Illegal Marketing and Promotion
Allergan, which manufactures the cosmetic medication Botox, has agreed to pay $600 million to settle a federal investigation into its marketing of the botulin-based drug.
The company will plead guilty to one misdemeanor charge of "misbranding" – meaning the company's marketing led physicians to use Botox for unapproved uses. These uses included treatment of headache, pain, spasticity and cerebral palsy in children.
According to ABC News:
“Allergan said it will pay $375 million in connection with the plea, which includes the forfeiture of $25 million in assets. Additionally, the company will pay $225 million in civil fines -- $210 million to the federal governments and the rest to several states -- related to the investigation, although the company denies liability for the civil claims.”
Diet Drug Increases Risk of Heart Disease & Stroke
A new study links the popular weight loss drug Meridia to an increased risk of heart attacks and stroke. According to the authors of the trial, which was funded by Meridia's maker, the findings are generally in line with what was already known about the drug.
Since January, Meridia has carried a label warning that it should not be used by people with preexisting heart disease.
Business Week reports:
“ The U.S. Food and Drug Administration is slated to meet in September to decide if more regulatory action -- perhaps a tougher ‘black-box’ warning or even removing Meridia from the market -- should be taken ... The drug did not seem to make people healthier ... Some people were actually made worse”.
Accommodating Resistance with Tubes & Bands (Part 1) — A Novel Approach to Improve a Serious Flaw!
By John Paul Catanzaro
Today, there are more training tools available for personal trainers than ever. How do you decide what equipment is best to use? Well, that really depends on the situation.
Let’s take resistance training, for example.
As far as I’m concerned, free weights reign supreme! Every time I’m asked what I think of this machine or that machine, my response is always the same: get yourself a simple barbell and dumbbell set with an adjustable bench and forget the rest. Period.
Many trainers find themselves in a situation where space and budget are limited, though, and free weights may not be the best option. Remember, resistance can come from many different sources.
Pros and Cons of Resistance Tubing and Bands
One such source that is quite popular in the field of personal training involves resistance tubing and bands.
These are portable devices that are relatively inexpensive and quite versatile. You can perform just about any exercise with a tube and they even come in different resistances (they are usually color-coded for this reason.)
With so many benefits, resistance tubes seem like the perfect training tool…except for a slight problem: If using elastics and one end is fixed, it creates resistance patterns that do not ideally match the torque-joint angle curves of your body because the bands increase resistance fairly linearly throughout the range.
The following two charts show the difference in muscle tension between free weight resistance and resistance tubing.
Adapted from Hartmann & Tunnemann, Fitness and Strength Training for All Sports, 1995, pg. 51
Fig. 1 -- Bell-shaped ascending-descending strength curve displayed with free weight resistance.
Fig. 2 -- Linear ascending strength curve displayed with resistance tubing.
Alright, so what’s the big deal if resistance tubing causes a linear ascending strength curve?
Well, the answer to that is simple: tubing encourages the disproportionate development of accelerators versus decelerators, and that my friends, can lead to injury (for a visual demonstration visit http://www.youtube.com/watch?v=LysSUBMqKnc).
In fact, out of 16 cases of rotator cuff tendonitis reported by the national synchronized swim team of Canada, all but one case were corrected by eliminating tubing and using dumbbells instead.
Tubing exercises are quite popular in the rehabilitative setting to train the rotator cuff muscles, but obviously, there is a big difference between using dumbbells and elastics.
To take it one step further, when performing shoulder external or internal rotations for example, dumbbells provide a greater overload in the bottom position and tubes provide a greater overload in the top position. You can combine the two during a set (i.e. hold onto both a dumbbell and tube) or use a cable to provide a relatively even overload throughout; however, two problems exist with these methods:
- Assuming that you have access to a cable apparatus (many home gyms do not), most weight stacks start at 10 pounds, which is far too heavy for the average person.
- It is difficult to adjust for individual leverages and fatigue, but there is a way…
This is where the concept of accommodating resistance applies, and it is so versatile with a tube or band -- it can be used on almost any exercise!
The Concept of Accomodating Resistance to the Rescue
Here is a little trick I learned from the late Dr. Mel Siff. Basically, the concept is simple: use an exercise tube or band and have a partner follow the movement pattern to accommodate strength (i.e. give more or less resistance when needed.) Just remember to keep the movement smooth. When applying passive resistance, it’s not a competition!
That’s all there is to it.
With this novel technique, a serious flaw of training with elastics is rectified. All of a sudden, more pros and less cons!
Pros
- No sophisticated equipment is required.
- Can produce a more even strength curve.
- Can increase time-under-tension (TUT) to desired length – terminate set once particular TUT is achieved.
Cons
- Requires a training partner.
- Lack of objectivity (this can be offset somewhat by recording size of tube and distance of hand position.)
Examples
Let’s examine some shoulder movements using accommodating resistance with tubes.
Holistic Health Practitioner and Neuromuscular Therapist, Paul Chek, has a famous motto: “First Isolate, Then Integrate!” So with that said, let’s start with some isolation exercises.
Isolation Exercise for the Subcapularis Muscle
Some authorities feel that the subcapularis is the missing link to unlocking true strength of the upper extremities and improving shoulder strength and health. Many therapists often claim that this muscle tests weak and should be subsequently trained.
Well, the reason for this is due primarily to poor posture, or more specifically, rounded shoulders (i.e. a kyphotic posture) that is so prevalent in today’s society. This is a case of a tight and weak muscle.
Due to an extreme amount of internal rotation, the subscap (an internal rotator of the humerus) becomes extremely tight and facilitated. Since the sarcomeres (actin and myosin) experience full interdigitation, it becomes difficult to contract any further.
Therefore, in order to strengthen these fibers, they must first be placed in an optimum position to contract effectively – you accomplish that goal with appropriate stretching and myofascial release (e.g. A.R.T.)
Only after this is accomplished should the subscapularis be trained with resistance.
Isolation Exercise for the Infraspinatus Muscle
Another muscle that tests weak is the infraspinatus, an external rotator of the humerus, but for different reasons than above. It is usually long and weak – the actin and myosin filaments are not in optimum position for maximum force output. This particular rotator cuff muscle has appeared often in recent literature due to the lack of shoulder external rotation in many strength training programs creating a muscle imbalance.
Robert Lardner, a European Physical Therapist trained by among others Janda, reveals an interesting concept for rotator cuff exercises:
“To grab a dumbbell requires flexion of the arm muscles. The flexion muscles are so strong that these phasic (flexion) muscles will override the extensor (tonic) muscles. So all the guys lying on their sides are really doing mostly a bicep/brachia movement.So, what is the proper way to exercise these muscles?The best way is to have your hand open with your fingers spread and have the resistance strapped to your wrist, either through a rubber band or a cable. Then go through the extending motion that you wish to exercise."
It may indeed be more effective to perform many of the exercises listed in this article with an open hand. Try it and see if you can notice a difference.
Proper Execution of the ‘Pullover’ Exercise
Let’s move on to another common shoulder movement, the pullover. Many trainers prescribe this exercise to correct a winging scapulae.
Guess what? That is the wrong approach!
In order to remedy this situation, the serratus anterior, rhomboids and middle/lower trapezuis should be trained.
The pullover does not effectively target these muscles; in fact, it hits the specific muscles (particularly the latissmus dorsi and subscapularis) that cause winging scapulae (Polquin, 1997).
Furthermore, the dumbbell pullover is often performed over a bench. This method is inviting an abdominal hernia as well as overstressing the shoulder joint (especially if the trainee has tight shoulders!)
A far better approach is to perform the exercise on a decline bench or on the floor as depicted below to avoid maximum overload on the shoulder joint in extreme extension. In other words, by shortening the range of motion, it is safer for your shoulders. Also, avoid excessively arching your back by pressing your spine into the bench or floor and keeping your core tight throughout. Hence, your abdominals must act as stabilizers during the movement.
Integration Exercises
Proprioceptive neuromuscular facilitation (PNF) patterns are a series of movements developed by Herman Kabat and featured in a classic text by Knott & Voss. Although many trainers and therapists perceive PNF as a form of stretching, it is much more than that – it involves a series of spiral movements that cross the midline of the body. In doing so, all planes are crossed: vertical/horizontal extension/flexion, abduction/adduction, and internal/external rotation occur in one movement.
By using accommodating resistance with bands and tubes, you remove a major flaw associated with elastic resistance to provide a more even strength curve throughout the range of motion.
Instead of a rather inferior training tool, you now have a potent weapon at your disposal!
About the Author
John Paul Catanzaro, B.Sc., C.K., C.E.P., is a Certified Kinesiologist and Certified Exercise Physiologist with a Specialized Honours Bachelor of Science degree in Kinesiology and Health Science. He owns and operates a private gym in Richmond Hill, Ontario providing training and nutritional consulting services. For additional information, visit his website at www.BodyEssence.ca or call 905-780-9908.
Check out John Paul’s DVD, Warm-Up to Strength Training, for some powerful techniques to increase strength and improve performance. It has received a thumbs-up from many experts including Drs. Eric Serrano, Mark Lindsay, and Ken Kinakin as well as Olympic strength coach, Charles Poliquin. Visit www.StrengthWarmUp.com for more information.
References
Chek, P. Program Design: Choosing Reps, Sets, Loads, Tempo, and Rest Periods. Paul Chek Seminars, 1995.
Korfist, C. Weakest Link Theory. Intensity Magazine, 2002. http://www.intensitymagazine.com/05-14-02/chris_korfist.html
Poliquin, C. The Poliquin Principles. Napa, CA: Dayton Writers Group, 1997.
Siff, MC., Verkhoshansky, YV. Supertraining 4th Edition. Denver, CO: Supertraining International, 1999.
Baby Laughing at the Wii
A ten month old child cracks up watching his dad play golf on the Nintendo Wii.
Mix of Fruits and Vegetables Cut Lung Cancer Risk
A new study has found that that eating a diverse diet of vegetables and fruit can decrease your risk of developing lung cancer.
Scientists looked at the health information of more than 450,000 people. Researchers compared participants' diets, and found that regardless of the amount, the risk of lung cancer decreased when a variety of vegetables and fruits were consumed.
According to Paging Dr. Gupta:
“In addition, the risk of squamous cell carcinoma, which is common in smokers, decreased substantially when a variety of fruit and vegetables were eaten.”
Mother Saves Baby that Doctors Left for Dead
This child was pronounced dead, but his mother’s touch revived him.
Member post-test 1
Member post 1
EMF test 4
EMF test 4
Peak Fitness test 1
Peak Fitness test 1
Healthy pets test 2
Healthy pets test 2
The Marshmallow Test
A simple marshmallow, simple instructions and simply hilarious results!
Challenge the Establishment — Dispelling Five Common Health and Fitness Misconceptions
By John Paul Catanzaro
In life we take many things for granted. People are told to go on a low fat diet and do some aerobic training, and yet they still gain body fat. Your blood work shows slightly altered cholesterol and thyroid levels and right away you’re told to go on medication. The trainer at your local gym rips out a copy of Everyday Stretches (reproduced from a 1987 poster) and says: "Do this before your next workout."
If you’ve been spinning your wheels and going nowhere in your pursuit for optimal health and fitness, then stop! Doing something simply because you’ve been told to is not good enough.
It’s time to question authority and challenge the establishment!
Five Common Health and Fitness Misconceptions
Let’s start by dispelling five common health and fitness misconceptions. Dare I suggest that…
- A high fat intake can actually lower body fat!
Two reasons: a) If low fat is consumed, your body retains body fat as a protective/survival mechanism, and b) a high fat intake upregulates key (lipase) enzymes, which not only break down dietary fat but also body fat.
Of course, a high fat and high carb diet will result in body fat accumulation so this only applies to a low carbohydrate intake.
The lipase enzyme is a naturally occurring enzyme found in the stomach and pancreatic juice, which is also found within fats in the foods you eat.
Lipase enzyme digests fats and lipids, helping to maintain correct gall bladder function. As such, these constitute any of the fat-splitting or lipolytic enzymes, all of which cleave a fatty acid residue from the glycerol residue in a neutral fat or a phospholipid. The lipase enzyme controls the amount of fat being synthesized and that which is burned in the body, reducing adipose tissue (fat stores).
The lipase enzyme belongs to the esterases family of proteins. The lipase enzyme is found widely distributed in the plant world (beans and legumes), as well as in molds, bacteria, milk and milk products, and in animal tissues, especially in the pancreas.
In sufficient quantities of lipase enzyme production, lipase can help use fat-stores to be burned as fuel. Indeed, lipase is a rate-determining enzyme, which not only activates the burning of stored body fats but also effectively inhibits fatty acid synthesis, or fat storage!
Hormone-Sensitive Triacyclglycerol Lipase, as it is also known, actually stimulates lipolysis in fat tissues, safely raising blood fatty acid levels, which ultimately activates the beta-oxidation pathway in other tissues, such as liver and muscle. In the liver, lipolysis leads to the production of ketone bodies that are secreted into the bloodstream for use as an alternative fuel to glucose by peripheral tissues. [1]
- Reduced thyroid levels (i.e. TSH levels above 5) for a lean individual following a low-carb diet may be normal and healthy!
Now before you throw your chair at the computer, hear me out. As Dr. Ron Rosedale notes in the excerpt below, reduced thyroid levels are not necessarily synonymous with hypothyroidism. Your body chooses to lower thyroid hormones due to an increased efficiency of energy use and hormonal signaling. It is yet another example of how your body adapts and should not be viewed as abnormal.
The knee-jerk reaction in many cases would be thyroid medication, which could potentially decrease your lifespan.
Metabolic rate and temperature has long been connected with longevity. Almost all mechanisms that extend lifespan in many different organisms result in lower temperature. Flowers are refrigerated at the florist to extend their lifespan. Restricting calories in animals also results in lower temperature, reduced thyroid levels, and longer life.
It should be noted that reduced thyroid levels in this case are not synonymous with hypothyroidism. Here, the body is choosing to lower thyroid hormones because the increased efficiency of energy use and hormonal signaling (including perhaps thyroid) is allowing this to happen.
Anything will dissolve faster in hot water than cold water. Extra heat will dissolve, disrupt and disorganize. This is not what I try to do to make someone healthy. It is commonly advised to "increase metabolism" and increase "thermogenesis" for health and weight loss.
Yet how many of you would put a brand of gasoline in your car that advertised that it would make your engine run hotter? What would that do to the life of your car? It is not an increase in metabolism that I am after; it is improved metabolic quality. [2]
- Low cholesterol levels will promote aging.
Cholesterol is the raw material for many hormones. If you lower your cholesterol you will also lower your hormone production ... and if you lower hormone production, you increase aging! To make matters worse, low cholesterol has been associated with a broad complex of emotional, cognitive and behavioral symptoms including aggressiveness, hostility, irritability, paranoia, and severe depression.
There is also an increase in deaths from trauma, cancer, stroke, and respiratory and infectious diseases among those with low cholesterol levels.
Furthermore, a study in the British medical journal, Lancet, indicates that elderly men die earlier with low blood cholesterol levels.
The human organism is in a state of dynamic equilibrium, know as homeostasis. One of the main roles in normal homeostasis belongs to multiple feedback loop mechanisms.
Cholesterol is the precursor or the building block for the basic hormones: pregnenolone, DHEA, progesterone, estrogen, testosterone.
Deterioration of the reproductive function, one of the most striking endocrine alterations occurring in aging, is related to a complex interplay of factors. Target organs may become less sensitive to their controlling hormone or may break them down at a slower rate. Hormone levels may change; some increasing, some decreasing and some remaining unchanged.
Many of the diseases that middle-aged persons begin experiencing including depression, abdominal weight gain, prostate, breast and heart disease, are directly related to hormone imbalances.
Conventional doctors are prescribing drugs to treat depression, elevated cholesterol, angina and other diseases that may be caused by hormone imbalance.
A few years ago we found out that some patients who had high cholesterol levels before hormonorestorative therapy (HT) were free of cholesterol problems during therapy. We started pondering as to why this had happened?
In our opinion, when the production of hormones starts to decline our body tries to correct this problem by increasing the production of cholesterol. A similar situation happens to women during pregnancy. When a female’s body needs more hormones for herself and her baby, cholesterol levels are elevated significantly. If a woman’s body is unable to increase the production of cholesterol the risk of an abortion and miscarriages is increased.
Another situation is a low level of cholesterol. If your total cholesterol is less than 160, you have nothing to worry about. Wrong opinion!
A low level of cholesterol means a low production of basic hormones (because of a limited amount of building blocks). Patients with a low level of hormones have life problems that include suicides, criminal behavior, depression, attention deficit disorder, cancer at young age, etc. Low cholesterol is a marker for poor underlying health.
When patients take cholesterol-lowering drugs (CLD) we can surmise that hormonal production will decrease. That’s why many patients on CLD have severe fatigue, fibromyalgia-like pain, depression, high risk of cancer, suicides, weight gain and impotency.
Normally our body tries to keep a normal ratio between different hormones: DHEA/cortisol, estrogen/progesterone, female/male hormones. When we have a malfunction in a feedback loop mechanism we start to have the problems related to the imbalance of hormones (for example: male or female dominance, estrogen dominance, etc.).
Once again, when the production of hormones starts to decline, our body tries to correct the deficiency of hormones by the extra production of cholesterol. It looks like the elevation of total cholesterol serves as a compensatory mechanism for hormonal deficiency. [3]
- Aerobic training can increase body fat.
Specifically, long distance, low intensity, rhythmic-type aerobics done for a long duration/distance on a frequent basis can signal your body to store fat.
Your body prefers fat for fuel at lower intensities. It adapts to aerobic activity by storing fat (usually in the hips and thighs) to become more efficient for future use. The more fat you store, the more you can use.
Furthermore, aerobics are associated with increased cortisol levels without a concomitant increase in testosterone (as occurs during strength training) disrupting an optimal testosterone:cortisol ratio. In fact, average testosterone levels are significantly lower in endurance athletes. This, of course, equates to a decrease in muscle and strength along with an increase in (android) body fat, i.e., midsection fat.
I will discuss this topic in greater detail during the Cutting Edge Techniques seminar in Toronto, Ontario on May 1-2, 2010. Visit www.StrengthWorkshop.com for more information.
- Static stretching will make you weak.
This has been well documented in the literature, and yet a typical warm-up usually contains some form of (you guessed it) static stretching. The classic Bob Anderson style of stretching before exercise tends to sedate muscles, and research shows that it will decrease power and strength by as much as 30 percent for up to 90 minutes. By that time, your workout is over!
Sometimes you need to take a sledgehammer and crush what’s written in stone!
We’ve been told to reduce fat in our diets, lower our cholesterol levels, improve reduced thyroid production with medication, perform aerobic training almost daily, and definitely start each workout with some static stretching.
Dare I suggest otherwise?
You better believe it!
Source:
About The Author
John Paul Catanzaro, B.Sc., C.K., C.E.P., is a Certified Kinesiologist and Certified Exercise Physiologist with a Specialized Honours Bachelor of Science degree in Kinesiology and Health Science. He owns and operates a private gym in Richmond Hill, Ontario providing training and nutritional consulting services. For additional information, visit his website at www.BodyEssence.ca or call 905-780-9908.
Check out John Paul’s DVD, Warm-Up to Strength Training, for some powerful techniques to increase strength and improve performance. It has received a thumbs-up from many experts including Drs. Eric Serrano, Mark Lindsay, and Ken Kinakin as well as Olympic strength coach, Charles Poliquin. Visit www.StrengthWarmUp.com for more information.
Family Wins 18 Year Fight Over MMR Damage to Son
A mother whose son suffered severe brain damage after he was given MMR vaccine has been awarded £90,000 compensation. The judgment is the first of its kind since concerns were raised about the vaccine’s safety.
Robert Fletcher, now 18, is unable to talk or feed himself. He suffers frequent epileptic fits and requires round-the-clock care.
According to the Daily Mail:
“The Department of Health had always denied that the jab was the cause of Robert’s disability. But now, in a judgment which will give hope to hundreds of other parents whose children have been severely affected by routine vaccinations, a medical assessment panel consisting of two doctors and a barrister has concluded that MMR was to blame.”
High-Fat Diets Treat Absence Epilepsy
Two high-fat diets can reduce and sometimes completely eliminate seizures in children with a common disorder known as absence epilepsy.
A report shows that more than 70 percent of the patients treated with either a ketogenic or modified Atkins diet experienced at least 50 percent fewer seizures. Many showed as high as 90 percent improvement.
According to Newswise:
“The ketogenic diet has been used since 1921 to successfully treat several forms of epilepsy ... Made up of high-fat foods and few carbohydrates, the diet works by triggering biochemical changes that eliminate seizure-causing short circuits in the brain’s signaling system.”
Why are Majority of Caesareans Done Before Labor ?
There are several reasons for the rising Caesarean section rate in the U.S., including increased use of drugs to induce labor, a tendency to give up on labor too soon, and a reluctance to allow women with previous Caesareans to give birth vaginally.
Nearly 1 in 3 U.S. births now occurs by Caesarean section, and the operations have been increasing steadily since 1996.
What’s more, according to the New York Times:
“... 44 percent of the women who were trying vaginal delivery had their labor induced. When Caesareans were done after induction, half were performed before the woman’s cervix had dilated to six centimeters, ‘suggesting that clinical impatience may play a role,’ ... Full dilation is 10 centimeters”.
Monsanto Uprooted — Germany Bans Cultivation of GM Corn
Germany has banned all cultivation of MON 810, a form of GM corn. However, their arguments against it might not stand in court, and they could face millions of euros in fines if Monsanto decides to challenge the prohibition.
Under the new regulations, the cultivation of MON 810, a GM corn produced by Monsanto, would be prohibited in Germany, as would the sale of its seed. German Agriculture Minister Ilse Aigner told reporters she had reasons to believe that the corn posed “a danger to the environment.”
Break the Matrix reports:
“[Aigner] stressed that the ban should be understood as an ‘individual case’ and not as a statement of principle regarding future policy relating to genetic engineering.”
Exercise Can Override ‘Fat Genes’
Researchers took a look at 12 genetic variants known to increase the risk of obesity, and then tracked the physical activity levels of more than 20,000 people. They determined that physical activity can reduce the genetic tendency toward obesity by 40 percent.
Even being active just 30 minutes a day proved to be a good start in reducing the effects of the genes.
USA Today reports:
“U.S. experts say the study adds to the data on the importance of exercise for weight control. ‘This is more evidence that behavior can modify genetic predisposition,’ says Tim Church, director of preventive medicine research at the Pennington Biomedical Research Center in Baton Rouge.”
10-Fold Rise in Obesity Surgery
A study has discovered that the use of bariatric (weight loss) surgery has increased ten-fold in hospitals in England since 2000. One reason for this rapid rise is increased demand from obese patients.
Bariatric surgery is performed on people who are dangerously obese. Techniques include gastric banding, gastric bypass, or sleeve gastrectomy, which reduce the size of the stomach in various ways.
According to Science Daily:
“A total of 6,953 bariatric procedures were carried out during the study period. The number of procedures rose more than ten-fold from 238 in 2000 to 2,543 in 2007.”
