Lighter Weights Also Help Muscle Growth

Exciting new research by Burd and colleagues shatters currently held beliefs about the type of resistance training required for muscle growth. Their article entitled “Bigger weights may not beget bigger muscles: evidence from acute muscle protein synthetic responses after resistance exercise” has been published in the journal Applied Physiology, Nutrition, and Metabolism. They found that performing repetitions until fatigue (an average of 24 repetitions) with 30% of one repetition maximum (1RM) was just as effective at eliciting muscle protein synthesis (MPS) as 5 repetitions with 90% 1RM! In fact, exercise performed at 30% 1RM produced longer lasting MPS.

The authors believe that maximal muscle fibre recruitment is fundamental in inducing MPS and that lifting light weights to failure causes the fibre activation required. In addition, low-intensity resistance exercise allows for a higher total number of repetitions and greater total exercise volume, which is important in sustaining the MPS response over time.

Burd et al. note that “skeletal muscle mass is a large contributor to daily energy expenditure and will assist in weight management. Additionally, skeletal muscle, because of its overall size, is the primary site of blood glucose disposal and thus will likely play a role in reducing the risk for the development of type II diabetes”.

Steroid Epidurals Can Help Relieve Sciatica

A recent randomised trial published in Annals of Internal Medicine by Cohen and his colleagues shows that steroid epidurals can help relieve sciatica. They found that “75% of patients treated with epidural steroids reported 50% or greater leg pain relief and a positive global perceived effect at 1 month”.  Of course, an epidural is an invasive treatment with associated risks and would probably not be the first choice of treatment. Conservative therapies such as physiotherapy, osteopathy, chiropractic, acupuncture, etc. should be the first port of call. In addition, your GP may prescribe anti-inflammatories and analgesia. Only in cases of severe sciatica when conservative treatment has not been effective should an epidural be envisaged.

Over time the healing process should help settle the sciatica, irrespective of whether or not a steroid epidural is performed, but an epidural can catalyse the process by decreasing pain, decreasing anxiety and stress, increasing mobility and allowing the participation in physiotherapy and rehabilitation.

Skiing And Snowboarding Injuries

A study by Suezie Kim et al. published in The American Journal of Sports Medicine has shown that injury rates in snowboarders are slightly higher than injury rates in alpine skiers. Snowboarders more commonly injure their wrists, shoulders and ankles while skiers tend to injure their knees.

In skiers the knee accounts for a third of all injuries but female skiers are twice as likely to injure their knees as men and 3 times as likely to strain their anterior cruciate ligaments (ACL). Gerhard Ruedl et al. found that women “showed a 2-fold higher risk of suffering an ACL rupture of their non-dominant leg”. Men had an equal chance of injuring the right or left knee. Ruedl told Reuters Health that women showed greater discrepancies in strength and proprioception (sense of joint positioning)  between their dominant and non-dominant legs. Most female skiers injured their left (non-dominant) ACLs during right turns when the forces on the left (outside) leg were greatest.

Shift Work May Cause Obesity And Diabetes

An article in today’s BBC News Health discusses recent research published in Science Translational Medicine. Dr Orfeu Buxton et al. have shown that “prolonged sleep restriction with concurrent circadian disruption alters metabolism and could increase the risk of obesity and diabetes”. This has implications to people performing shift work.

Sitting And Mortality

A few days ago the Archives of Internal Medicine published the timely results of the effects of sitting on mortality rates. van der Ploeg and her colleagues followed over 220,000 Australians over a 3 year period. The subjects were 45 years or older and sadly 5405 people passed away during the course of the study. The researchers found that mortality risks increased with daily sitting time. Compared to people who sat less than 4 hours a day, those that sat for 4-8 hrs had a 2% increased risk of mortality. Whereas those that sat for 8-11 hrs a day increased their risk by 15% and the subjects that sat for over 11 hrs increased their risk of death by a whopping 40%!

Fascinatingly, their results revealed that prolonged sitting was a risk factor for mortality independent of physical activity. Probably because “time spent doing moderate or vigorous exercise and time being totally sedentary may affect long-term disease risks separately.”

Don’t be too depressed about it…we all have to go at some stage…but if you prefer to leave later rather than sooner, have a look at my previous post ‘I Wouldn’t Sit For That (Part 2)‘ for some helpful tips!

Prolonged Sitting Affects Glucose Metabolism

New research published in the journal Diabetes Care has concluded that after meals, regular short bouts of light or moderate walking lower glucose and insulin levels. The subjects were asked to walk around for 2 mins every 20 mins. The effects of these short bouts of walking assist glucose metabolism and may reduce cardiovascular risk.

This adds to the mounting evidence regarding the health risks associated with prolonged sitting.

Meditation Increases Blood Flow To The Brain

Recent research has shown that mantra-based meditation increases cerebral blood flow. An improvement in attention, emotional state and memory was also noted. Therefore, it’s likely that people with cognitive impairments or memory loss will benefit from meditation.

Tai Chi Improves Balance In People With Parkinson’s

Parkinson’s disease is a degenerative disorder that affects dopamine-generating cells in the central nervous system. The physical symptoms are the classic triad: shaking, rigidity and slowness of movement. Posture, walking and balance are also impaired. Dr Fuzhong Li and colleagues studied the effects of Tai Chi on patient’s with Parkinson’s. Amongst other benefits, they found that Tai Chi improved posture, walking ability and decreased the number of falls.

Previous research has already found that Tai Chi reduces falls among the elderly. In fact it’s slow, fluid movements over a firm, balanced stance seem like an ideal form of exercise for aging populations.

Exercise Promotes Cellular Housecleaning

Aging, infections and diseases such as cancer, neurodegenerative disorders, inflammatory diseases and insulin resistance can all be caused by a buildup of waste products and debris within cells. It’s by a process called autophagy, an intracellular recycling system, that cells maintain their ideal environment. A group of researchers have found that exercise helps boost autophagy.

For a more in-depth analysis of the research, have a look at “Exercise as Housecleaning for the Body” in The New York Times.

Exercises As Effective As Manipulation For Neck Pain

A recent study has found that spinal manipulation therapy is more effective than medication in both the short and long-term. The most interesting part of the study was that home exercises and advice were as effective as manipulation. It just goes to show that the benefits of self-help should not be underestimated. It would have been interesting to compare a combination of spinal manipulation therapy and home exercises…which in my opinion would have yielded the best results.