My name is Nick and I am currently doing my PhD in physiology with an emphasis in muscle physiology. Welcome to my exercise science blog. Unlike a lot of fitness blogs out there, this one is unique because it is backed by true science. You will find only articles that have been peer reviewed and published in top tier science journals on this blog. For the fast easy read, just read the bold type. If you have any questions do not hesitate to ask me. I am at your disposition for any advice in exercise or just basic physiology. This is not a progress blog to benefit myself but rather to share some of my knowledge and expertise with you that I have gained over my years dedicating my career to exercise science. If I do not know the answer, I will do my best to search through the journals to find it for you. Although I am in biomedical research, I am not a licensed medical professional so please consult a physician before entering any exercise or nutrition program.
A spot of regular retail therapy really does seem to help people live longer, suggests research published online in the Journal of Epidemiology and Community Health.
Physical activity in any form is great for your health. Be active!
Y.-H. Chang, R. C.-Y. Chen, M. L. Wahlqvist, M.-S. Lee. Frequent shopping by men and women increases survival in the older Taiwanese population. Journal of Epidemiology & Community Health, 2011; DOI: 10.1136/jech.2010.126698
Intro: Lymphocytes are the defense/immunity cells of the body. Exercise has been known to weaken the immune system. Therefore, researchers sought out to see what an acute bout of intense exercise does to exercise-induced oxidative stress in total lymphocytes.
Conclusion: the results of the present study show that an acute bout of intense exercise caused transient oxidative stress that could be detected by the measurement of protein adducts in lymphocytes.
My input: In this study, participants ran at 80% of their maximal oxygen uptake for 60 minutes, which is a brutal workload. Most of you will not be training at this high of an intensity to worry about reducing the immune response of the body. However, it is common for studies to report a reduce in immune functioning with high intensity training.
Practicality: When you are feeling like a cold is coming on, but still wish to exercise, do so at a moderate intensity. Some studies actually reported that individuals who exercise at a moderate intensity (45-60% VO2max) can actually increase their immune system functioning.
"A new scientific study positions walnuts in the number one slot among a family of foods that lay claim to being among Mother Nature’s most nearly perfect packaged foods: Tree and ground nuts. In a report given in Anaheim, California at the 241st National Meeting & Exposition of the American Chemical Society on March 27, scientists presented an analysis showing that walnuts have a combination of more healthful antioxidants and higher quality antioxidants than any other nut."
Did you know that the only proven intervention that increases lifespan across species, including primates, is calorie restriction? Calorie restriction is defined as a reduction of 25-40% in the calorie intake when fed ad libitum, without reaching malnutrition. Most theories to date agree that improved mitochondrial metabolism is key for the beneficial effects of calorie restriction.
Colman, R. J., R. M. Anderson, S. C. Johnson, E. K. Kastman, K. J. Kosmatka, T. M. Beasley, D. B. Allison, C. Cruzen, H. A. Simmons, J. W. Kemnitz, and R. Weindruch. Caloric restriction delays disease onset and mortality in rhesus monkeys. Science. 325:201-204, 2009.
Yu, B. P., E. J. Masoro, and C. A. McMahan. Nutritional influences on aging of Fischer 344 rats: I. Physical, metabolic, and longevity characteristics. J Gerontol. 40:657-670, 1985.
" In one of the most comprehensive studies of its kind, researchers at the University of Colorado School of Medicine in partnership with the Harvard School of Global Health have found that people living at higher altitudes have a lower chance of dying from ischemic heart disease and tend to live longer than others."
M. Ezzati, M. E. M. Horwitz, D. S. K. Thomas, A. B. Friedman, R. Roach, T. Clark, C. J. L. Murray, B. Honigman. Altitude, life expectancy and mortality from ischaemic heart disease, stroke, COPD and cancers: national population-based analysis of US counties.Journal of Epidemiology & Community Health, 2011
Why do some people respond to an aerobic workout routine by becoming incredibly fit, whereas others who exercise just as hard for months end up no fitter than when they began?
That question has bedeviled countless people who’ve started exercise programs. It has also motivated a major new study of the genetics of fitness. Scientists long have known that when any given group of people faithfully follows the same aerobic workout routine, some increase their cardiorespiratory fitness substantially, while an unfortunate few seem to get no benefits at all. But what, beyond the fundamental unfairness of life, makes one person’s body receptive to exercise and another’s resistant? According to the new study, which will soon be published in The Journal of Applied Physiology, part of the answer may depend on the state of specific genes.
A daily dose of safflower oil, a common cooking oil, for 16 weeks can improve such health measures as good cholesterol, blood sugar, insulin sensitivity and inflammation in obese postmenopausal women who have Type 2 diabetes, according to new research.
The process of digesting, absorbing, transporting, and storing the various macronutrients is associated with energy expenditure, otherewise known as, the thermic effect of food, which causes a relase in energy in the form of heat. The TEF increases one’s metabolism above the normal baseline energy expenditure for a period of time (possibly serveral hours) after a meal with the following breakdown:
protein 20%-30% (thus, taking the most energy to process when eaten)
Higher protein content will help to preserve lean body mass when dieting and allow more calories to be burned because of the high thermogenic property that protein contains.