Download Fitness Tools: November 2015

Monday, November 30, 2015

Walmart Treadmills For Sale

Reebok I-run Treadmill Setup
Reebok i-run Treadmill (RE-14301PK) - for sale. Item was pre-owned and in excellent condition. Distance from search location: 25 miles / Henbury, Bristol. ... Get Content Here

Proform 2500 Spacesaver treadmill Reviews - Soup.io
Buy Proform PRO 2500 Treadmillat Walmart.com. We also link to better ProForm treadmills below. SpaceSaver design: To free up floor space, SpaceSaver Treadmill$200 pic map sporting goods - by owner. Dec 30 Moving Sale. Read our treadmill ... Retrieve Document

Health Trainer 65t Treadmill Price - Treatdagetwest
For it MINT For Sale Treadmill - Health Trainer 65 heavy duty CHP motor. All of your fitness needs from Apparel, Elliptical machines, treadmills, exercise ... View This Document

4-in-1 Manual Treadmill Lowest Price
Treadmill at Walmart and save. Sole treadmills to give NordicTrack T6.1 Treadmill Stamina InMotion® T900 Manual Treadmill. Shop Kamachi 4 In 1 Manual Treadmill Jogger online. Chinese New Year Sale Deals You Don't Want to Miss Get ... Fetch Content

Weslo Cadence G40 Treadmill Specs
Compare with other treadmills by ratings, reviews, and more. (review & sale) customer ratings & reviews, Walmart product reviews and customer. 2015 Weslo Cadence Dl15 Treadmill Review in United States, USA, Canada, United Kingdom Best Discount Offers on Weslo Cadence G40 ... Fetch Content

Avanti At480 Treadmill Manual
Avanti AT480 fold away treadmill for sale in Springwood NSW this people. carl lewis treadmill mot566 instruction manual treadmills walking · proline walmart treadmill prices · avanti treadmill at480 LIGHTWEIGHT CLASS 213 Treadmills - Avanti AT480 Treadmill ... Read Document

Lanyard - Wikipedia, The Free Encyclopedia
And on exercise treadmills, so that if the operator suddenly becomes incapacitated, their fall will pull on the lanyard attached to their wrist, which will then pull the switch to immediately stop the machine or vehicle. ... Read Article

Sportcraft Tx 5 0 Rc Treadmill Manuals
Treadmill tx tx 5.0 rc by sportcraft treadmill MANUAL find options stressed treadmill walmart Find Weslo used treadmills from a vast selection of Fitness Equipment & Gear on eBay! Equipment Due to the shear volume of the parts we offer for sale, we do not intentionally. Parts & Services. ... Access This Document

Rotisserie - Wikipedia, The Free Encyclopedia
Mechanical turnspits ("roasting jacks") were later invented, first powered by dogs on treadmills, and then by steam power and mechanical clockwork mechanisms. The latter are commonly used to mass-produce roasted meats for sale to consumers. ... Read Article

Motion 730 Treadmill Review Costco - WordPress.com
Loss delivers hills treadmills cheat elliptical machines consumption and resistance sears lifestyler treadmill 8.0es sale with 24. freemotion freemotion 750 freemotion. Electra though, consequently they big can't to best buy costco or walmart. Thing is going screen reset worked for ... Content Retrieval

Proform 720 Treadmill Price - WordPress.com
Proform 720 Treadmill Price Top rated Treadmills like the Proform® PRO 2000 and Power 995c. Lowest prices + FREE SHIPPING on Every Treadmill for a limited time only! ... View Full Source

Before You Buy An Elliptical Trainer - About.com Health
Best Budget Elliptical Trainers; Treadmills vs Elliptical Trainers: Which Should You Choose? Before You Buy Home Fitness Equipment; Our Expert Recommends. Before You Buy an Elliptical Trainer About Health Follow us: We deliver. Get the best of About Health in your inbox. Sign up. ... Read Article

List Of Walmart Brands - Wikipedia, The Free Encyclopedia
Walmart changed the formulas for 750 items, including: breakfast cereal, cookies, yogurt, laundry detergent, and paper towels. The new brand was tested by over 2,700 people. [3] Other retailers are following suit with their private label packaging as well. ... Read Article

Proform 740cs Treadmill Reviews - Renmuehousdai
Proform 625 Treadmill Proform 740cs For Sale, Proform 740CS PROFORM 740CS TREADMILL Console : Exercise Treadmills PROFORM 740 CS TREADMILL Console There are no customer reviews yet. Adding a treadmill to your home fitness room gives you Treadmill at Walmart.com. ProForm 740CS Treadmill ... View Doc

Treadmill Used for Sale
Weslo Cadence G 5.9 Treadmill at Walmart and save.Play It Again Sports buys and sells new and used Treadmills and fitness equipment. Our stores buy, Used Commercial Treadmills For Sale. Treadmills are the mainstay of any cardio section in your health club or gym, so you need the very best. ... Access Doc

2 0 Manual Treadmill For Home Use
Walmart and save. Fitness Reality TR1000 Space Saver Find More Treadmills Information about Hot sale MANUAL TREADMILLS smallest home use treadmill cheapest treadmill,High Quality treadmill tv,China treadmills Product Details, ... Get Document

Manual Treadmill Amazon
Walmart.com and similar sites. amazon,com : the top 5 treadmills, since you can The Phoenix 98510 Easy-Up Manual Treadmill is powered by you, so there is no. amazon,in: Buy Kamachi 6 On sale for $179.99. Find it at ShopFitness. ... View This Document

Ifit treadmill Workout Card Discount Coupon
Walmart Credit Card.Treadmills · Ellipticals · Exercise Bikes · Tour De France treadmills for sale right here at. Wearables The easy, fun way to get active and live healthy. Shop Now › Modules Connect your equipment to personalized workouts. ... Document Viewer

Schwinn 820p Treadmill Reviews
Treadmills, Exercise Bikes, precor treadmill for sale - schwinn 820p treadmill - c2155 treadmill - treadmill coupons - affordable LifeSpan TR 1200i Folding Treadmill. Buy Schwinn 830 Treadmill at Walmart.com. 0 reviews ratings. Q&A ... Return Doc

Golds Gym Treadmill 410 - YouTube
Golds Gym Treadmill 410 build. Purchased from Walmart, treadmill was shipped within 5 days of purchase. Shot with Sony hx9v, Edited in Sony Vegas pro 11. Jus Golds Gym Treadmill 410 build. Purchased from Walmart, treadmill was shipped within 5 days of purchase. ... View Video

Buy Online C Magnet For The Proform - Linquibude
Buy proform hybrid trainer elliptical at walmart.com delivering the. benefits of an exercise bike and an elliptical, Shop professional-grade treadmills, training cycles, and ellipticals! Used Exercise Equipment For Sale in Ballincollig, Cork, Multi- ... Retrieve Doc

Cold Calling - Cold Calling Tips For Successful Cold Calls
1) Focus on the goal. Beginners tend to think that cold calling is about making the sale. It's not. It's about getting the chance to make the sale. ... Read Article

Sportcraft Tx 5.0 Rc Treadmill Owners Manual
Sale that produces less noise, and it can mauritania treadmill MANUAL find options stressed treadmill walmart photo center online canada upgraded programs fast a treadmill weight to do better. treadmills · horizon t50 treadmill owners manual ... Fetch Here

SEARS ONLINE LAYAWAY AGREEMENT
SEARS ONLINE LAYAWAY AGREEMENT. 1. Where allowed by law, this layaway is subject to a non-refundable layaway initiation fee set forth on your layaway receipt. ... Retrieve Full Source

Elite Fitness Deluxe Manual Treadmill - Judgbenospo
Elite Fitness Deluxe Manual Treadmill Great quality gym equipment strong enough to withstand your workout routines. Shop treadmills, ellipticals, exercise bikes, and our commercial line. ... Document Viewer

Software Blog

download software from my blog. test post

Milk Fat Globule Membranes Power Up Strength Gains by Improving the Wiring of Subjects' Muscles | Plus: Its Proven Health, EPO & Immune-Boosting Effects Won't Hurt Either

At the moment it is by no means clear which type of athlete / gymrat would benefit from milk fat globule membrane supplementation and which wouldn't. It's after all well possible that the effects Soga et al. observed in rookies wouldn't occur in adv. trainees or professional athletes.

After the study on nucleotide supplements the Satako Soga's latest paper on the dietary supplementation with milk fat globule membrane is #2 on the list of studies with promising new ergogenics in less than a month. In view of the fact that the last year has been devoid of any true innovations, this is a welcome diversion from writing about whey (or other protein powders), creatine, beta alanine and baking soda, as well as the occasional study on HMB for me.

In spite of the fact that this is a follow up on previous rodent studies from the same researchers, I must warn you not to to expect too much of MFGMs, yet. More data and studies with more realistic resistance training + supplementation protocols from independent labs are warranted before MFGMs may eventually appear next to the previously mentioned top dogs on a list of "waredownloadsoft Recommended Supplements".

You can learn more about bicarbonate and pH-buffers at the waredownloadsoft

Instant Boost W/ Baking Soda

Build Bigger Legs W/ Bicarbonate

HIIT it Hard W/ NaCHO3

Creatine + BA = Perfect Match

Bicarb Buffers Creatine

Beta Alanine Fails to HIIT Back

But hey, let's keep the skepticism for the bottom line and take a look at what the scientists from the Kao Corporation did with their fourteen Japanese subjects. The men, who were aged 31–48 years and did not participate in regular strength training before the study, took 1 g of the structural membranes of milk which are usually covering the triglyceride globules that are dispersed as emulsified bodies in milk or 1g of an identically looking whole milk powder as a placebo in tablet form for 4-weeks (composition see Table 1).

Table 1: Composition of MFGM and whole milk powder (Soga. 2015)
"On the exercise training enforcement days [i.e. the days on which the subjects were required to train], the subjects were instructed to take the tablet within 1 h before training. On the other days, the subjects were instructed to consume the tablet at the time of their choice during their daily routines.

The MFGM was prepared from buttermilk by filtering and centrifugation. The MFGM and whole milk powder compositions were analyzed at Japan Food Research Laboratories (Tokyo, Japan)" (Soga. 2015).

The exercise routine the subjects from both groups had to follow consisted of two workouts per week. The workouts had to be performed on nonconsecutive days for 4 weeks using StrengthErgo 240 stationary cycling exercise machines (Mitsubishi Electric Corporation, Tokyo, Japan). On these machines, the subjects completed 3 sets of 15 % maximal voluntary contraction (MVC) cycle exercises for 60 s and 7 sets of 20 % MVC cycle exercises for 40 s at 50 rpm.

Preliminary rodent studies show that sign. increases in swimming time to exhaustion occur with as little as the equivalent of 1g/day of MFMG (Haramizu. 2014a) - The dose-dependency of the effects suggest that it may be worth taking more than 1g/day for humans, too.

What's the optimal dosage? It is way too early to answer this question with confidence, but the dosage in Soga's study was selected based on the results of previous rodent studies, where the equivalent of the 1 g the subjects consumed in the study at hand turned out to be the minimal effective dosage. In view of the fact that you will find the same amount of MFGM in just 600 ml of full fat milk, I am yet inclined to believe that it may be worth checking if dose-escalations would not yield even better and still side-effect free increases in strength gains and/or increases in endurance performance and fatty acid oxidation as they were observed in previous rodent studies (Haramizu. 2014a). Furthermore, preliminary data from a 4-week safety evaluation by Hari et al. (2015) shows that even 6.5 g/day are without side-effects in healthy humans.

Physical function tests and surface electromyography (EMG) were conducted at baseline and at the end of the study period. In addition, some hemotological parameters were tested of which - surprise - the data in Figure 1 tells you that MFGMs have a small, but statistically significant "EPO-effect" and are thus capable of raising both the red blood cell and hemoglobin content - an effect that has been observed in rodents too (Haramizu. 2014b) and may be ascribed to the incorporation of MFGM phospholipids into red blood cells which would in turn be less vulnerable to exercise-related or other stressors. Whatever the reason for these changes may be, they are certainly in line with the previously mentioned (see red box) increase in fatty acid oxidation during endurance exercise that may be facilitated by an RBC and hemoglogin related increase in oxygen transport.

Figure 1: The significant increase in red blood cell and hemoglogin content could explain the previously observed increases in endurance performance and fatty acid oxidation in Haramizu et al. (2014a). The buffered decrease in white blood cell may not be statistically significant, but may still indicate beneficial effects on the immune system (Soga. 2015).

Both the increase in RBC and hemoglobin, as well as the buffering of the albeit non-significant decline in white blood cells in the placebo group, which may be a response to the exercise-induced stress and evidence of an immune-boosting effect of MFGM supplementation during any potentially exercise induced immune suppression, do yet need further investigation before they can be explained mechanistically.

No further research is needed, though, to state that all other blood markers. These included AST + ALT (liver health), glucose and triglycerides + cholesterol, neither of which was affected by the supplement. The latter cannot be said of the increase in leg extension strength before and after the intervention and the EMG activity which showed highly significant inter-group differences.

Do I even have to supplement? I mean, I can just drink 600ml of full fat milk, right? I don't doubt that you can do just that. The problem is that the milk you can drink will probably be pasturized - a process of which Cano-Ruiz et al. (1997) have shown that it will induce significant and potentially functionally relevant differences in the composition of the milk fat globule membrane. Whether the supplement that was used at the study at hand was made during the production of buttermilk before or after pasteurization is not clear. If we assume it was made after pasteurization, though, you could in fact hope for similar results from pasteurized whole milk. Otherwise, the milk would have to be raw (even if it is, though it cannot be guaranteed that the same amount of MFGMs from milk will have identical effects).

In fact, the differences in Figure 2 are pronounced enough to ask the question: Were they induced by the supplementation alone or did the pathetic training regimen have an effect here, as well? As I am going to point out in the bottom line one paragraph below, we will need studies with more realistic training programs to answer this question in a way that's relevant for trainees like you and me. In the mean time, however, there is no debating "that the daily intake of 1 g MFGM combined with regular, twice weekly exercise improved skeletal muscle strength (leg extension) in middle-aged adults, despite a lack of change in muscle mass" (Soga. 2015).

Figure 2: The MFGM supplementation lead to significant increases in leg extension strength, of which the increase in EMG activity (likewise sign.) suggests that they were mediated by neuronal changes (Soga. 2015).

The same goes for the increase in RMS of surface EMG, which indicates that the dietary provision of MFGM increased the average (RMS = root mean square) motor unit activity during muscle contraction and may thus mechanistically explain why the subjects got stronger even though they didn't make substantial gains in muscle mass: The supplement helped them to "make the most" of the muscle they had. This hypothesis is in line with results from rodent studies which

"[...] revealed that dietary MFGM combined with regular exercise improved muscle strength in adult mice primarily by stimulating the pathway involving “nervous system development” in the skeletal muscle (Haramizu. 2014b). This pathway includes functional annotations such as formation of synapses, growth of neurites, or development of NMJ. Dietary MFGM combined with exercise increased skeletal muscle expression of docking protein-7 (Dok-7) and muscle-specific receptor tyrosine kinase in mice, both of which play a critical role in NMJ [neuromuscular junction] formation. Defects in NMJ function causes muscle weakness in neuromuscular disorders, and Dok-7 gene therapy improves NMJ formation and rescues the motor activity" (Soga. 2015).

And still, even at the risk that I may sound like a broken record, I have to repeat that without future research it is impossible to tell (a) whether the assumptions we've made about the increase in red blood cell count are accurate and, maybe even more importantly, (b) who, i.e. which type of athlete, will benefit most from using MFGM supplements.

MFGMs can do much more! It's not like this was the first study on MFGMs. It's just the first study on exercise performance in humans. In rodents performance incre- ments (see red box), as well as increases in RBC and EMG have long been established. In older women MFGMs have been shown to improve or fully reverse frailty (Kim. 2015). As hinted at in the conclusion, the addition of MFGMs to infant formulas will also narrow the gap in cognitive development and lipid composition (+future VCD risk) between breastfed and formula-fed infants (Timby. 2014a,b).

Other purported benefits include anti-cancer effects (Lemonnier. 2003) stress protection, the potential to reduce the risk of Alzheimer's (Spitsberg. 2005) and increase gastrointestinal intergrity (Snow. 2010), and beneficial effects on blood lipids (Noh. 2004) and cardio-vascular health where some researchers expect beneficial, while others fear detrimental effects (Riccio. 2004; Spitsberg. 2005; Singh. 2006). Since most of these effects have been observed in vitro or in rodent studies, it is yet by no means clear which of them would occur in response to MFGM supplementation.

Bottom line: As I already pointed out in the introduction, it is way too early to celebrate MFGMs as "the next big thing" or the supplemental reincarnation of the "a gallon of milk per day" protocol which would have provided its followers a highly significant 6g+ dose of MFGM on a daily basis.

The reason(s) we need further research are simple. Firstly, we need independent validation of the results that were generated by scientists who work for a company that produces milk fat globule membranes. Secondly, studies in trained individuals in whom the purportedly mechanistically involved improvements in the neuronal wiring of the muscle may be significantly less pronounced, as well as studies involving more realistic resistance training and endurance training protocols to confirm the beneficial effects that were observed in this study and the rodent study by Haramizu et al. which found significant increases in maximal endurence (see red box) are required to be able to tell for whom MFGM supplements will be beneficial. And third- and lastly, experiments with different dosing protocols (timing and amount) are necessary to determine the optimal dosing schemes - preferably for different types of exercises.

With that being said, MFGMs are still one of the more promising newcomers, lately. Their effects are after all not restricted to performance enhancing in the narrow(er) sense, but extend into the realms of general health and fitness (see box on the right hand side of this bottom line). In conjunction with their potential use as additives to baby formula, where they have already been shown to improve risk markers of future cardiometabolic disease and the babies' cognitive development to an extent that marginalizes the benefits of breast-feeding in these areas, make them one of the hottest candidates on my personal "still insufficient evidence, but promising"-list of supplement to keep an eye on | Comment on Facebook!

References:

Cano-Ruiz, M. E., and R. L. Richter. "Effect of homogenization pressure on the milk fat globule membrane proteins." Journal of Dairy Science 80.11 (1997): 2732-2739.
Haramizu, Satoshi, et al. "Dietary milk fat globule membrane improves endurance capacity in mice." American Journal of Physiology-Regulatory, Integrative and Comparative Physiology 307.8 (2014): R1009-R1017.
Haramizu, Satoshi, et al. "Habitual exercise plus dietary supplementation with milk fat globule membrane improves muscle function deficits via neuromuscular development in senescence-accelerated mice." SpringerPlus 3 (2014): 339.
Kim, Hunkyung, et al. "Effects of Exercise and Milk Fat Globule Membrane (MFGM) Supplementation on Body Composition, Physical Function, and Hematological Parameters in Community-Dwelling Frail Japanese Women: A Randomized Double Blind, Placebo-Controlled, Follow-Up Trial." PloS one 6.10.2 (2015): e0116256.
Lemonnier, Lori A., et al. "Sphingomyelin in the suppression of colon tumors: prevention versus intervention." Archives of Biochemistry and Biophysics 419.2 (2003): 129-138.
Riccio, Paolo. "The proteins of the milk fat globule membrane in the balance." Trends in food science & technology 15.9 (2004): 458-461.
Singh, Harjinder. "The milk fat globule membrane—A biophysical system for food applications." Current Opinion in Colloid & Interface Science 11.2 (2006): 154-163.
Snow, D. R., et al. "Membrane-rich milk fat diet provides protection against gastrointestinal leakiness in mice treated with lipopolysaccharide." Journal of dairy science 94.5 (2011): 2201-2212.
Soga, Satoko, Noriyasu Ota, and Akira Shimotoyodome. "Dietary milk fat globule membrane supplementation combined with regular exercise improves skeletal muscle strength in healthy adults: a randomized double-blind, placebo-controlled, crossover trial." Nutrition Journal 14.1 (2015): 85.
Spitsberg, V. L. "Invited review: Bovine milk fat globule membrane as a potential nutraceutical." Journal of dairy science 88.7 (2005): 2289-2294.
Timby, Niklas, et al. "Neurodevelopment, nutrition, and growth until 12 mo of age in infants fed a low-energy, low-protein formula supplemented with bovine milk fat globule membranes: a randomized controlled trial." The American journal of clinical nutrition 99.4 (2014a): 860-868.
Timby, Niklas, et al. "Cardiovascular risk markers until 12 mo of age in infants fed a formula supplemented with bovine milk fat globule membranes." Pediatric research 76.4 (2014b): 394-400.

If you are doing any sport that requires high intensity sprints, bicarbonate supplementation can help you beat your competition on the track, field or wherever.

Ok, I know I may sound like a broken record, but in view of the fact that the supplement industry is only promoting expensive bogus, I won't stop promoting sodium bicarbonate, which is neither expensive nor bogus, as another recently published study just confirmed.

In the corresponding experiment, thirteen men aged 23 ± 1 year (height: 180 ± 2 cm, weight: 78 ± 3 kg; VO2max: 61.3 ± 3.3 mlO2 · kg−1 · min−1; means ± SEM) performed the Yo-Yo intermittent recovery level 2 test (Yo-Yo IR2) on two separate occasions in randomized order with (SBC) and without (CON) prior intake of sodium bicarbonate (0.4 g · kg−1 body weight).

You can learn more about bicarbonate and pH-buffers at the waredownloadsoft

The Hazards of Acidosis

Build Bigger Legs W/ Bicarbonate

HIIT it Hard W/ NaCHO3

Creatine + BA = Perfect Match

Bicarb Buffers Creatine

Beta Alanine Fails to HIIT Back

Before we will be discussing the results, I would like to briefly explain what the YoYo Test (Level 2, which is aimed at well trained and elite athletes) actually looks like... so here's what you'd do as a trainer / athlete:

"Use cones to mark out three lines as per the diagram above; 20 meters and 2.5 (endurance test) or 5 meters (recovery test) apart. The subject starts on or behind the middle line, and begins running 20 m when instructed by the cd. This subject turns and returns to the starting point when signaled by the recorded beep. There is a active recovery period (5 and 10 seconds respectively for the endurance and recovery versions of the test) interjected between every 20 meter (out and back) shuttle, during which the subject must walk or jog around the other cone and return to the starting point. A warning is given when the subject does not complete a successful out and back shuttle in the allocated time, the subject is removed the next time they do not complete a successful shuttle (see video example)" (topendsports.com)

As previously hinted at, there are two levels for each of the recovery and endurance intermittent tests: Level 1 designed for lesser trained individuals and level 2 aimed at well trained and elite athletes and starting at a faster speed. Both test variations have increasing speeds throughout the test.

8 weeks on beta alanine increase the maximal distance covered in the YoYo2-test (Saunders. 2012).

You may be intrigued to hear that it may make sense to combine baking soda (sodium bicarbonate) and beta alanine. With the former being an acute performance booster that acts as an extracellular pH buffer, the latter has to be take for at least 4-6 weeks to increase the levels of carnosine in the muscle and act as an intracellular buffer that will also increase the YoYo-performance significantly (Saunders. 2012). "But didn't one study show that beta alanine blunts the benefits of baking soda?" Yes, this study did, but I would like to see another better-powered study confirm the results, before I fully subscribe to "BA + BS don't mix."

Now that you've got an idea of what the highly trained young men who were competing in intense sports (middle-distance running, team sports and triathlon) and trained 5–7 times per week for at least 4 years when they were recruited for the study, had to do, you may be able to really appreciate the performance boost they got from nothing, but a single administration of 0.4g/kg body weight sodium bicarbonate (~31g | use the same protocol as in the study at hand, i.e. take it in ~25 gelatin capsules, with one fifth taken at 90, 80, 70, 60 and 50 min prior to exercise, or avoid the high dosage altogether by serial loading).

Figure 1: Blood pH (left) and YoYo IR2 performance (distance covered) in the control (= no supplement) and sodium bicarbonate group (Krustrup. 2015).

If you take a closer look at the individual performance benefits from the pH increase in Figure 1 (right) it is obvious that not all subjects benefited to the same extent. While one subject covered almost twice the distance when they used bicarbonate before the workout, the distance one of the subjects covered was even non-significantly reduced. Whether that's a result of gastrointestinal distress is not mentioned in the study (maybe because there was no distress with the previously described graded ingestion of sodium bicarbonate capsules).

Bicarbonate For Strength: 25g of Baking Soda Up Your Squat (+27%) & Bench (+6%) Within 60 Min | more

Bottom line: Overall, the study at hand does not really provide novel information. It confirmed the findings from previous studies: After consuming 0.4g/kg sodium bicarbonate the subjects' high-intensity intermittent exercise performance increased - the only difference: This time, the bicarbonate was consumed in form of 5x5 capsules.

The performance increase, as well as the increase in lactate levels and the reduced perceived exertion values were, just as it was the case in previous studies, mediated by a profound increase in blood pH (elevated blood alkalosis) and the concentration of bicarbonate.

Side effects, such as changes in blood glucose levels, or plasma potassium (Ka+) or sodium (Na+) levels were - again - not observed and the cardiovascular loading during high-intensity intermittent exercise was unaffected by sodium bicarbonate intake, too | Comment on Facebook!

References:

Krustrup et al. "Sodium bicarbonate intake improves high-intensity intermittent exercise
performance in trained young men." Journal of the International Society of Sports Nutrition Sample 12 (2015):25.
Saunders, Bryan, et al. "beta-alanine supplementation improves YoYo intermittent recovery test performance." J Int Soc Sports Nutr 9.1 (2012): 39.

Yes, I could have exploited the ambiguity and called this article "Training 'On Cycle', Done Right - Women See Much Better Results When Periodization is in Line W/ Their Period", but let's be honest: This is a science website and that's neither scientific, nor actually funny, is it?

As a man, I have to admit to be at best well-read, yet not experienced in all things "menstrual cycle". So, while I do only know from the (very different things) I've heard from (ex-)girl friends about how they feel during the different phases, I do know that the hormonal differences in the luteal phase, with high levels of progesterone and estrogen, and the follicular phase with low progesterone and eventually increasing estrogen levels are pronounced enough to cause much more than just mood disturbances.

For many trainers, however, the estrous cycle is still a closed book. "Can you train, or not!?" Especially male trainers are not just insensitive when they ask their protégées this question, they may also be missing out on a chance to maximize their clients' training progress. That's at least what a recent 4-months study from the Umea University in Sweden (Wikström-Frisén. 2015) suggests.

Learn more about the (often ;-) small but significant difference at the waredownloadsoft

1g PRO per 2g CHO + Circuit T. for Women?

Is the Optimal Exercise Order Sex-Specific?

1-3mg Melatonin Shed Fat W/Out Diet & Exercise

Not Bulky! Lifting Will Make Toned & Strong.

How to Really Train Like a Woman

Sex-Differences in Fat Oxidation - Reviewed

According to Wikström-Frisén and colleagues, "high frequency periodized leg resistance training during the first two weeks of the menstrual cycle is more beneficial to optimize training, than the last two weeks" (ibid. 2015). Now, "beneficial" is obviously a very loosely defined term. When I am telling you, though, that power, strength and lean body mass gains all benefited from the right timing of the workouts (in the first two weeks of the estrous cycle), I will hopefully have every women's and every trainers' attention (even though, I guess I will lose even more of the male bros, now).

Figure 1: Relative changes in lean mass (DXA data), measures power and strength (torque) in 59 trained women in response two weeks of frequent leg-training in the first or second two weeks of their estrous cycle (Wikström-Frisén. 2015).

While all the aforementioned increases in the women who trained in the first two weeks of their estrous cycle were statistically significant (for all, but the quad torque test | +4.4% the statistical significance also survived the Benferroni corrections), the women in the group for whom the periodization scheme had a focus on the second two weeks of their menstrual cycle, saw no significant changes in lean mass and power and a significant reduction in quad strength (see Figure 1). Since the latter lost its statistical power, after Benferroni corrections, though, one could say that the changes the Swedish researchers observed in the 2nd weeks group were practically meaningless.

What about women on oral contraception? The scientists recruited 32 young women on oral contraceptives and 27 women who didn't use oral contraceptives and a re-analysis of the data in Figure 1 didn't show significant inter-group differences between the two groups. In other words, the data in Figure 1 and thus the main findings are relevant for "all" resistance training young women, irrespective of whether they're taking contraceptives, or not. The only difference is that you go by the contraceptive (CC), instead of the estrous cycle and place the high frequency training period in the first, not the last two weeks of the CC cycle.

"Meaningless changes", however, are not meaningless results. In fact, the exact opposite is the case. These results tell trainers and female trainees, alike, that abandoning their protégées / their own

regular non-periodized training, i.e. three leg training workouts per week that consisted of leg presses and leg curls (3x sets @ 8-10RM, 1-2 minutes rest between sets; progressive increase of weight by 2-10% whenever the subjects could perform 3x10 reps with a given weight)

for 4-months and switching to a periodized 2-week high- vs. 2-week low-frequency training, where they would perform the same 48 workouts in either

high-frequency first cycles, i.e. 5 workouts per week in the first two weeks, 1 workout per week for the last two weeks of each menstrual / contraceptive cycle, or
high-frequency last cycles, i.e. 1 workout per week in the first two weeks, 4 workouts per week for the last two weeks of each menstrual / contraceptive cycle,

would have beneficial effects on their progress only if they increase the frequency during the early phase of the cycle.

Figure 2: Comparison of the relative changes in the periodization group (high frequency in the first two weeks of the menstrual / CC cycle) vs. control group (three workouts per week for 4 months | Wikström-Frisén. 2015).

Ok, if you compare the periodization group to the control group which kept the regular "three workouts per week"-frequency (see Figure 2, green bars) was maintained, the "advantages" of periodizing "correctly" are not as pronounced as they are in comparison to doing it the "wrong" way. Even though, only the hamstrings appear to benefit to a large extent from periodization, though, benefits exist.

What's even more important, though, is the simple, but really important revelation (or for the few of you who have read about this before e.g. in Reis et al. (1995) "confirmation") that a woman's menstrual and similarly her contraceptive cycle must be aligned to her training schedule. Obviously, the implications will have to be further explored in future studies. Studies, of which I hope, that they will be using smarter periodization schemes which acknowledge that training only once a week is simply not enough... ;-)

waredownloadsoft Classic: Train Like a Woman: Common Misconceptions About Training & Eating for A Cover-Model Physique - An Interview With Sports Nutritionist & Strength Coach Orit Tsaitli | learn more

Bottom line: Before I try to put things into perspective, I should mention that the participants of the study who were recruited at local gyms, were not jut healthy, non-smokers and had regular menses, they were also experienced trainees. All of them had been doing leg presses and leg-curls for several months - in fact, on average for 3.5 years. Against that background, even non-statistical significant inter-group differences as they were observed between the periodization (5 per week, 1 per week) and the control group (3 per week) may be practically relevant, because they may help experienced trainees to break through plateaus.

With that being said, I personally think of this study as one study in a series of studies that will hopefully elucidate how women can adapt their training regimen to the repetitive changes in the hormonal milieu of their bodies.

If we are honest with ourselves, the fact that Wikström-Frisén's results come as a surprise to most of us is only further evidence of how wantonly exercise scientists and trainers, alike, have hitherto neglected the peculiarities of the female physiology and endocrinology | Comment on Facebook!

References:

Reis, E., U. Frick, and D. Schmidtbleicher. "Frequency variations of strength training sessions triggered by the phases of the menstrual cycle." International journal of sports medicine 16.8 (1995): 545-550.
Wikström-Frisén, L., C. J. Boraxbekk, and K. Henriksson-Larsén. "Effects on power, strength and lean body mass of menstrual/oral contraceptive cycle based resistance training." The Journal of sports medicine and physical fitness (2015).

Download Fitness Tools

Monday, November 30, 2015

Walmart Treadmills For Sale

Wednesday, November 25, 2015

Software Blog

Wednesday, November 4, 2015

Milk Fat Globule Membranes Power Up Strength Gains by Improving the Wiring of Subjects' Muscles | Plus: Its Proven Health, EPO & Immune-Boosting Effects Won't Hurt Either

Bicarbonate Strikes Again! Instant 14% HIIT Performance Increase with 0.4g/kg Body Weight in 25 Gelatin Capsules

Training "On Cycle", Done Right - Women See Much Better Results When Periodization is in Line W/ Menstrual Cycle