13 Mar
Blog

Understanding Metabolic Damage And Adaptation

The term metabolic damage has gained widespread popularity over the years. The researchers1 first observed a decreased metabolic rate in subjects who had lost a significant amount of weight. This reduction is far from shocking, as reducing a person's body weight also lowers their energy needs.

What was unique in this case, however, was that the metabolic rates of some individuals were well below the values ​​predicted by the researchers.

These results became popular in various fitness circles and quickly became labeled for metabolic damage. However, there is currently no convincing evidence for the existence of metabolic damage in this context. What the researchers observed is more precisely defined as metabolic adaptation and adaptive thermogenesis. 1

During a period of calorie restriction that accompanies a reduction in body weight, your body undergoes several physiological changes in order to adapt to the changing environment – both internally and externally.

Changes in hormones are associated with fat loss

Leptin is a hormone whose main function is to regulate energy levels and maintain body weight.

  • Often referred to as the satiety hormone, it helps regulate a person's urge to consume food. Since leptin is synthesized in adipocytes, leptin is sensitive to body fat stores
  • When we lose body fat during a period of calorie restriction, serum leptin levels decrease. This decrease in leptin concentration is accompanied by a cascade of neurochemical changes that can significantly increase hunger and reward-seeking behavior
  • Various other hormones, including the thyroid, are also affected. Thyroid hormone has been shown to be a key variable in determining energy expenditure and basal metabolic rate (BMR) .4

Observations show that fat loss during a persistent calorie deficit can lower thyroid levels and thereby lower the basal BMR.5

Fat loss affects physiological energy processes

In addition, the adenosine triphosphate (ATP) synthesis becomes more efficient. Typically, ATP synthesis is around 40% efficient, which means that around 60% of energy is lost through thermogenesis.6 However, with low energy availability and reduced body fat, mitochondrial efficiency increases.

Proton leakage, a process regulated by the decoupling of proteins, results in energy being lost as heat. However, increased mitochondrial efficiency decreases proton leakage and increases ATP synthesis as an adaptive response

We also see other aspects of our physiology, such as: B. the efficiency of muscle work, the gain when calories are limited, and the weight loss

As these adaptations occur, we also see a decrease in non-exercise activity thermogenesis (NEAT). This decrease is associated with spontaneous physical activity unrelated to exercise and is the largest energy expenditure

Researchers have observed that calorie restriction and body weight loss can significantly reduce an individual's NEAT. Unfortunately, this is mostly unconscious so there isn't much you can do.

Daily step counting is a common practice for recording and regulating energy consumption.

However, since this is specifically for the purpose of using up calories, it is technically not NEAT. It is the thermogenesis of exercise activity. But I digress.

Researchers have found that our bodies like consistency. Enter the settling point theory. As one article put it,

"The set point model is based on physiology, genetics and molecular biology and suggests that there is an active feedback mechanism that links adipose tissue (stored energy) to intake and output via a set point that is believed to be encoded in the brain." 10

While this does not account for all the relevant variables, it does, to some extent, explain the body's desire to maintain homeostasis in terms of body weight and energy availability.

In essence, when the availability of energy from the outside, such as food, and from the inside, such as in body fat stores, decreases, our body tries to resist this change through various physiological and neurochemical changes.

As mentioned earlier, changes in thyroid gland, leptin levels, and even an increased hedonic dive for food are just a few of the numerous adaptive responses.

If you reduce your body weight, the energy requirements for locomotion decrease accordingly.11 NEAT can vary by 2,000 kcal per day between people of the same size.12

In a previous article I wrote for Kabuki Strength,

I mentioned: “An article by Rosenbaum and colleagues mentioned a 10-15% reduction in total energy costs (TEE) that was not explained by changes in body composition. Of this 10 to 15% reduction, around 85% could be explained by the reduction in non-dormant energy consumption, to which NEAT is the largest contributor. “13.14

Once we account for these changes, the vast majority of the discrepancies between the estimated BMR and the actual BMR are taken into account.

So is metabolic adaptation a problem? Absolutely. But does it indicate some form of harm? Well, at the moment there doesn't seem to be any strong evidence for that.

What can you do to manage some of these adaptive responses and successfully maintain your new body weight composition?? One possible approach is to use a high energy flow approach. 15

Increase physical activity

Researchers have consistently found that regular physical activity is strongly linked to successful weight management.

  • By increasing energy intake in proportion to energy expenditure, we can counterbalance some of the adaptive responses of a diet and increase energy intake while staying within a given body weight range.
  • Increasing calories can reduce hunger, improve the thermal effects of foods, and help relieve mental fatigue accumulated during your diet.
  • A gradual approach to weight loss like 1% of your body weight loss per week can delay some of these adaptive responses because the acute change in energy availability is not dramatic.
  • In addition, it is important to set clear schedules and end dates for your diet periods.
  • Dieting for more than three months is usually not recommended as you will often see a drop in returns beyond this point.
  • If you use maintenance phases to slowly increase your energy intake while keeping your weight stable, you will have a higher calorie starting point by the beginning of the next phase of diet.

Metabolic damage doesn't seem to have strong evidence right now. What we usually observe instead is a metabolic adjustment.

In the vast majority of cases, these adjustments are completely reversible.

When used correctly, diet can be an important aspect of healthy eating and optimizing body composition.

References

1. Michael Rosenbaum and Rudolph L. Leibel, “Adaptive Thermogenesis in Humans”. International Journal of Obesity, London. 2010 Oct; 34 (01): S47-S55.

2. RV Considin 1, MK Sinha, ML Heiman, A. Kriauciunas, TW Stephens, MR Nyce, JP Ohannesian, CC Marco, LJ McKee, TL Bauer et al. "New England Journal of Medicine. 1996, February 1; 334 (5): 292-5.

3. Miguel Alonso-Alonso, Stephen C. Woods, Marcia Pelchat, Patricia Sue Grigson, Eric Stice, Sadaf Farooqi, Chor San Khoo, Richard D. Mattes, and Gary K. Beauchamp. "Food Reward System: Current Perspectives and Future Research Needs." Nutrition Report, May 2015; 73 (5): 296-307. Published online 9 April 2015.

4. Brian Kim, "Thyroid hormone as a determinant of energy expenditure and basal metabolic rate." Thyroid, 2008 Feb; 18 (2): 141-13. 4th

5. Edward P. Weiss, Dennis T. Villareal, Susan B. Racette, Karen Steger-May, Bhartur N. Premachandra, Samuel Klein, and Luigi Fontana. "Calorie Reduction, but No Exercise-Induced Fat Mass Reduction, Reduces Triiodothyronine Plasma Concentrations: A Randomized Controlled Trial." Rejuvenation Res. 2008 Jun; 11 (3): 605-609.

6. Sunil Nath, "The Thermodynamic Efficiency of ATP Synthesis in Oxidative Phosphorylation." Biophysical Chemistry. 2016 Dec; 219: 69- 74th Epub 2016, October 15.

7. Martin Jastroch, Ajit S. Divakaruni, Shona Mookerjee, Jason R. Treberg, and Martin D. Brand, “Mitochondrial Proton and Electron Leaks”. Essays Biochem, 2010; 47: 53-67.

8. Michael Rosenbaum 1, Krista Vandenborne, Rochelle Goldschmied, Jean-Aime Simoneau, Steven Heymsfield, Denis R. Joanisse, Jules Hirsch, Ellen Murphy, Dwight Matthews, Karen R. Segal, Rudolph L. Leibel, "Effects of experimental weight disorders on the Skeletal muscles work efficiency in humans. “Am J Physiol Regul Integr Comp Physiol. 2003 Jul; 285 (1): R183-92. Epub 2003, February 27th.

9. Christian von Loeffelholz, M. D. and Andreas Birkenfeld. "The role of thermogenesis of non-physical activity in obesity in humans." Endotext, {Internet}. Last updated April 9, 2018.

10. John R. Speakman, David A. Levitsky, David B. Allison, Molly S. Bray, John M. de Castro, Deborah J. Clegg, John C. Clapham, Abdul G. Dulloo et al, settlement points and some alternative models : theoretical options to understand how genes and environments combine to regulate obesity in the body. “Disease Model Mech, 2011 Nov; 4 (6): 733-745.

11. Michael Rosenbaum 1, Krista Vandenborne, Rochelle Goldschmied, Jean-Aime Simoneau, Steven Heymsfield, Denis R. Joanisse, Jules Hirsch, Ellen Murphy. Dwight Matthews, Karen R. Segal, Rudolph L. Leibel, "Effects of Experimental Weight Disorders on Skeletal Muscle Efficiency in Humans." Am J Physiol Regul Integr Comp Physiol. 2003 Jul; 285 (1): R183-92. Epub 2003 February 27th.

12. Christian von Loeffelholz, M. D. and Andreas Birkenfeld. "The role of thermogenesis of non-physical activity in obesity in humans." NCBI, Endotext {Internet}. Last updated April 9, 2018.

13. Debrocke, Daniel, "Preventing Weight Gain After Dieting." Kabuki Strength, April 24, 2020. Accessed February 25, 2021.

14. Michael Rosenbaum and Rudolph L. Leibel, “Adaptive Thermogenesis in Humans”. Int J Obes (London). 2010 Oct; 34 (01): S47-S55.

15. Gregory A Hand and Steven N Blair, “Energy Flow and Its Role in Obesity and Metabolic Diseases”. Eur Endocrinol. 2014 Aug; 10 (2): 131-135. Published online 28 August 2014.

11 Mar
Blog

Understanding Metabolic Damage And Adaptation

The term metabolic damage has gained widespread popularity over the years. The researchers1 first observed a decreased metabolic rate in subjects who had lost a significant amount of weight. This reduction is far from shocking, as reducing a person's body weight also lowers their energy needs.

What was unique in this case, however, was that the metabolic rates of some individuals were well below the values ​​predicted by the researchers.

These results became popular in various fitness circles and quickly became labeled for metabolic damage. However, there is currently no convincing evidence for the existence of metabolic damage in this context. What the researchers observed is more precisely defined as metabolic adaptation and adaptive thermogenesis. 1

During a period of calorie restriction that accompanies a reduction in body weight, your body undergoes several physiological changes in order to adapt to the changing environment – both internally and externally.

Changes in hormones are associated with fat loss

Leptin is a hormone whose main function is to regulate energy levels and maintain body weight.

  • Often referred to as the satiety hormone, it helps regulate a person's urge to consume food. Since leptin is synthesized in adipocytes, leptin is sensitive to body fat stores
  • When we lose body fat during a period of calorie restriction, serum leptin levels decrease. This decrease in leptin concentration is accompanied by a cascade of neurochemical changes that can significantly increase hunger and reward-seeking behavior
  • Various other hormones, including the thyroid, are also affected. Thyroid hormone has been shown to be a key variable in determining energy expenditure and basal metabolic rate (BMR) .4

Observations show that fat loss during a persistent calorie deficit can lower thyroid levels and thereby lower the basal BMR.5

Fat loss affects physiological energy processes

In addition, the adenosine triphosphate (ATP) synthesis becomes more efficient. Typically, ATP synthesis is around 40% efficient, which means that around 60% of energy is lost through thermogenesis.6 However, with low energy availability and reduced body fat, mitochondrial efficiency increases.

Proton leakage, a process regulated by the decoupling of proteins, results in energy being lost as heat. However, increased mitochondrial efficiency decreases proton leakage and increases ATP synthesis as an adaptive response

We also see other aspects of our physiology, such as: B. the efficiency of muscle work, the gain when calories are limited, and the weight loss

As these adaptations occur, we also see a decrease in non-exercise activity thermogenesis (NEAT). This decrease is associated with spontaneous physical activity unrelated to exercise and is the largest energy expenditure

Researchers have observed that calorie restriction and body weight loss can significantly reduce an individual's NEAT. Unfortunately, this is mostly unconscious so there isn't much you can do.

Daily step counting is a common practice for recording and regulating energy consumption.

However, since this is specifically for the purpose of using up calories, it is technically not NEAT. It is the thermogenesis of exercise activity. But I digress.

Researchers have found that our bodies like consistency. Enter the settling point theory. As one article put it,

"The set point model is based on physiology, genetics and molecular biology and suggests that there is an active feedback mechanism that links adipose tissue (stored energy) to intake and output via a set point that is believed to be encoded in the brain." 10

While this does not account for all the relevant variables, it does, to some extent, explain the body's desire to maintain homeostasis in terms of body weight and energy availability.

In essence, when the availability of energy from the outside, such as food, and from the inside, such as in body fat stores, decreases, our body tries to resist this change through various physiological and neurochemical changes.

As mentioned earlier, changes in thyroid gland, leptin levels, and even an increased hedonic dive for food are just a few of the numerous adaptive responses.

If you reduce your body weight, the energy requirements for locomotion decrease accordingly.11 NEAT can vary by 2,000 kcal per day between people of the same size.12

In a previous article I wrote for Kabuki Strength,

I mentioned: “An article by Rosenbaum and colleagues mentioned a 10-15% reduction in total energy costs (TEE) that was not explained by changes in body composition. Of this 10 to 15% reduction, around 85% could be explained by the reduction in non-dormant energy consumption, to which NEAT is the largest contributor. “13.14

Once we account for these changes, the vast majority of the discrepancies between the estimated BMR and the actual BMR are taken into account.

So is metabolic adaptation a problem? Absolutely. But does it indicate some form of harm? Well, at the moment there doesn't seem to be any strong evidence for that.

What can you do to manage some of these adaptive responses and successfully maintain your new body weight composition?? One possible approach is to use a high energy flow approach. 15

Increase physical activity

Researchers have consistently found that regular physical activity is strongly linked to successful weight management.

  • By increasing energy intake in proportion to energy expenditure, we can counterbalance some of the adaptive responses of a diet and increase energy intake while staying within a given body weight range.
  • Increasing calories can reduce hunger, improve the thermal effects of foods, and help relieve mental fatigue accumulated during your diet.
  • A gradual approach to weight loss like 1% of your body weight loss per week can delay some of these adaptive responses because the acute change in energy availability is not dramatic.
  • In addition, it is important to set clear schedules and end dates for your diet periods.
  • Dieting for more than three months is usually not recommended as you will often see a drop in returns beyond this point.
  • If you use maintenance phases to slowly increase your energy intake while keeping your weight stable, you will have a higher calorie starting point by the beginning of the next phase of diet.

Metabolic damage doesn't seem to have strong evidence right now. What we usually observe instead is a metabolic adjustment.

In the vast majority of cases, these adjustments are completely reversible.

When used correctly, diet can be an important aspect of healthy eating and optimizing body composition.

References

1. Michael Rosenbaum and Rudolph L. Leibel, “Adaptive Thermogenesis in Humans”. International Journal of Obesity, London. 2010 Oct; 34 (01): S47-S55.

2. RV Considin 1, MK Sinha, ML Heiman, A. Kriauciunas, TW Stephens, MR Nyce, JP Ohannesian, CC Marco, LJ McKee, TL Bauer et al. "New England Journal of Medicine. 1996, February 1; 334 (5): 292-5.

3. Miguel Alonso-Alonso, Stephen C. Woods, Marcia Pelchat, Patricia Sue Grigson, Eric Stice, Sadaf Farooqi, Chor San Khoo, Richard D. Mattes, and Gary K. Beauchamp. "Food Reward System: Current Perspectives and Future Research Needs." Nutrition Report, May 2015; 73 (5): 296-307. Published online 9 April 2015.

4. Brian Kim, "Thyroid hormone as a determinant of energy expenditure and basal metabolic rate." Thyroid, 2008 Feb; 18 (2): 141-13. 4th

5. Edward P. Weiss, Dennis T. Villareal, Susan B. Racette, Karen Steger-May, Bhartur N. Premachandra, Samuel Klein, and Luigi Fontana. "Calorie Reduction, but No Exercise-Induced Fat Mass Reduction, Reduces Triiodothyronine Plasma Concentrations: A Randomized Controlled Trial." Rejuvenation Res. 2008 Jun; 11 (3): 605-609.

6. Sunil Nath, "The Thermodynamic Efficiency of ATP Synthesis in Oxidative Phosphorylation." Biophysical Chemistry. 2016 Dec; 219: 69- 74th Epub 2016, October 15.

7. Martin Jastroch, Ajit S. Divakaruni, Shona Mookerjee, Jason R. Treberg, and Martin D. Brand, “Mitochondrial Proton and Electron Leaks”. Essays Biochem, 2010; 47: 53-67.

8. Michael Rosenbaum 1, Krista Vandenborne, Rochelle Goldschmied, Jean-Aime Simoneau, Steven Heymsfield, Denis R. Joanisse, Jules Hirsch, Ellen Murphy, Dwight Matthews, Karen R. Segal, Rudolph L. Leibel, "Effects of experimental weight disorders on the Skeletal muscles work efficiency in humans. “Am J Physiol Regul Integr Comp Physiol. 2003 Jul; 285 (1): R183-92. Epub 2003, February 27th.

9. Christian von Loeffelholz, M. D. and Andreas Birkenfeld. "The role of thermogenesis of non-physical activity in obesity in humans." Endotext, {Internet}. Last updated April 9, 2018.

10. John R. Speakman, David A. Levitsky, David B. Allison, Molly S. Bray, John M. de Castro, Deborah J. Clegg, John C. Clapham, Abdul G. Dulloo et al, settlement points and some alternative models : theoretical options to understand how genes and environments combine to regulate obesity in the body. “Disease Model Mech, 2011 Nov; 4 (6): 733-745.

11. Michael Rosenbaum 1, Krista Vandenborne, Rochelle Goldschmied, Jean-Aime Simoneau, Steven Heymsfield, Denis R. Joanisse, Jules Hirsch, Ellen Murphy. Dwight Matthews, Karen R. Segal, Rudolph L. Leibel, "Effects of Experimental Weight Disorders on Skeletal Muscle Efficiency in Humans." Am J Physiol Regul Integr Comp Physiol. 2003 Jul; 285 (1): R183-92. Epub 2003 February 27th.

12. Christian von Loeffelholz, M. D. and Andreas Birkenfeld. "The role of thermogenesis of non-physical activity in obesity in humans." NCBI, Endotext {Internet}. Last updated April 9, 2018.

13. Debrocke, Daniel, "Preventing Weight Gain After Dieting." Kabuki Strength, April 24, 2020. Accessed February 25, 2021.

14. Michael Rosenbaum and Rudolph L. Leibel, “Adaptive Thermogenesis in Humans”. Int J Obes (London). 2010 Oct; 34 (01): S47-S55.

15. Gregory A Hand and Steven N Blair, “Energy Flow and Its Role in Obesity and Metabolic Diseases”. Eur Endocrinol. 2014 Aug; 10 (2): 131-135. Published online 28 August 2014.

20 Jan
Blog

Understanding Maximum Heart Rate | Breaking Muscle

The modern age of fitness has spawned a host of wearable technologies capable of capturing extraordinary amounts of biological and physiological data. Perhaps the most commonly measured variable we see today is heart rate.

Understanding Maximum Heart Rate - Fitness, Fitness, VO2 Max, Aerobics, Obesity, Weight Loss, Heart Rate, Aerobic Fitness, Heart Health, Wearables, Fitness Technology, Obesity Crisis, Heart Rate Variability

This is certainly nothing new as brands like Polar and Garmin have offered wearable chest straps and watches to their users for decades. We always used two fingers to effortlessly locate our carotid (our neck) or radial (our wrist) impulses.

Today, almost everyone wears an Apple Watch or Fitbit on their wrist to track changes in their heart rate, whether they're exercising, sitting at their desk, or just sleeping.

Heart rate affects health and performance

Understanding your heart rate can be very useful from both a health and a performance perspective.

  • The resting heart rate can give doctors an insight into the state of health by age and gender.
  • In contrast, increases or decreases in exercise behavior give fitness professionals feedback on general fitness levels.
  • In addition, we can use the heart rate to establish training zones and prescribe programs for improved aerobic fitness.
  • Perhaps the hardest part of the whole equation is understanding Maximum Heart Rate (MHR).

Even when wearing technology, MHR often has to be entered manually to determine the correct training zones for the future. It will track your heart rate and let you know if you've set up a new MHR through exercise.

However, training on or near MHR is extremely stressful and you can never be sure that the numbers given are not an anomaly.

Source: The Redline: Feeling good when you are uncomfortable

Can you find your maximum heart rate?

The most common method of determining MHR is to take 220 and subtract your age.

If you are 40 years old, your estimated MHR is theoretically 180 beats per minute.

Although some technologies implement more advanced methods of determining these variables, many still rely on this simple equation to predict them.

While it is useful in the sense that it provides a quick and free way to predict MHR, it has some problems.

It doesn't take your own into account::

People often get frustrated with this estimate because it doesn't match their exercise or expectations of how their body should react when exercising.

In reality, however, they should use it as a guide compass. It is not the end, everything is everything. In fact, there are other ways to appreciate the MHR.

Measuring tools for MHR

The most accurate method for determining MHR is a VO2 peak treadmill test. Unfortunately, it is quite time consuming and not everyone has access to this technology.

Fortunately, some other methods and equations for MHR estimation seem more accurate than 220 minus age.

A 2012 research study in the Journal of Strength and Conditioning Research1 compared the relative accuracy of three equations to a VO2 peak treadmill test in overweight or obese adults, including three equations:

  1. 220 – age
  2. 208 – 0.7 x age
  3. 200 – 0.48 x age

The researchers found that the 220 age equation overestimated the MHR by an average of 5 beats per minute, while the 200-0.48 time age equation estimated the MHR to be within 2 beats per minute. and the 208 – 0.7 x age equation was found to be the most accurate.

We need to understand that while the research I discussed used a relatively large sample size (n = 132), it is only a study and does not deal with sports populations. Hence, it is still difficult to say which equation is the best of all.

There are methods for determining exercise heart rate (THR) such as the Karvonen method and We know a VO2 treadmill test gives the best results of allbut again we have to accept the fact that these are all estimates.

MHR and exercise response

My suggestion to anyone struggling to really nail their MHR is to use multiple methods and monitor your training results.

One formula may prove to be more accurate than another in your case, but how you respond to exercise will give you the best insight into your aerobic capacity and unique heart rate.

If you're still genuinely interested in being as specific as possible, look for movement physiology laboratories nearby and see if you can make an appointment for a treadmill test.

The investment could be worth it.

References

1. Franckowiak, Shawn C., Dobrosielski, Devon A., Reilley, Suzanne M, Walston, Jeremy D, Andersen, Ross E., "Maximum Heart Rate Prediction in Adults who are overweight or obese," Journal of Strength and Conditioning Research: May 2011, Volume 25, Issue 5, pp. 1407-1412.

20 Jan
Blog

Understanding Maximum Heart Rate | Breaking Muscle

The modern age of fitness has spawned a host of wearable technologies capable of capturing extraordinary amounts of biological and physiological data. Perhaps the most commonly measured variable we see today is heart rate.

Understanding Maximum Heart Rate - Fitness, Fitness, VO2 Max, Aerobics, Obesity, Weight Loss, Heart Rate, Aerobic Fitness, Heart Health, Wearables, Fitness Technology, Obesity Crisis, Heart Rate Variability

This is certainly nothing new as brands like Polar and Garmin have offered wearable chest straps and watches to their users for decades. We always used two fingers to effortlessly locate our carotid (our neck) or radial (our wrist) impulses.

Today, almost everyone wears an Apple Watch or Fitbit on their wrist to track changes in their heart rate, whether they're exercising, sitting at their desk, or just sleeping.

Heart rate affects health and performance

Understanding your heart rate can be very useful from both a health and a performance perspective.

  • The resting heart rate can give doctors an insight into the state of health by age and gender.
  • In contrast, increases or decreases in exercise behavior give fitness professionals feedback on general fitness levels.
  • In addition, we can use the heart rate to establish training zones and prescribe programs for improved aerobic fitness.
  • Perhaps the hardest part of the whole equation is understanding Maximum Heart Rate (MHR).

Even when wearing technology, MHR often has to be entered manually to determine the correct training zones for the future. It will track your heart rate and let you know if you've set up a new MHR through exercise.

However, training on or near MHR is extremely stressful and you can never be sure that the numbers given are not an anomaly.

Source: The Redline: Feeling good when you are uncomfortable

Can you find your maximum heart rate?

The most common method of determining MHR is to take 220 and subtract your age.

If you are 40 years old, your estimated MHR is theoretically 180 beats per minute.

Although some technologies implement more advanced methods of determining these variables, many still rely on this simple equation to predict them.

While it is useful in the sense that it provides a quick and free way to predict MHR, it has some problems.

It doesn't take your own into account::

People often get frustrated with this estimate because it doesn't match their exercise or expectations of how their body should react when exercising.

In reality, however, they should use it as a guide compass. It is not the end, everything is everything. In fact, there are other ways to appreciate the MHR.

Measuring tools for MHR

The most accurate method for determining MHR is a VO2 peak treadmill test. Unfortunately, it is quite time consuming and not everyone has access to this technology.

Fortunately, some other methods and equations for MHR estimation seem more accurate than 220 minus age.

A 2012 research study in the Journal of Strength and Conditioning Research1 compared the relative accuracy of three equations to a VO2 peak treadmill test in overweight or obese adults, including three equations:

  1. 220 – age
  2. 208 – 0.7 x age
  3. 200 – 0.48 x age

The researchers found that the 220 age equation overestimated the MHR by an average of 5 beats per minute, while the 200-0.48 time age equation estimated the MHR to be within 2 beats per minute. and the 208 – 0.7 x age equation was found to be the most accurate.

We need to understand that while the research I discussed used a relatively large sample size (n = 132), it is only a study and does not deal with sports populations. Hence, it is still difficult to say which equation is the best of all.

There are methods for determining exercise heart rate (THR) such as the Karvonen method and We know a VO2 treadmill test gives the best results of allbut again we have to accept the fact that these are all estimates.

MHR and exercise response

My suggestion to anyone struggling to really nail their MHR is to use multiple methods and monitor your training results.

One formula may prove to be more accurate than another in your case, but how you respond to exercise will give you the best insight into your aerobic capacity and unique heart rate.

If you're still genuinely interested in being as specific as possible, look for movement physiology laboratories nearby and see if you can make an appointment for a treadmill test.

The investment could be worth it.

References

1. Franckowiak, Shawn C., Dobrosielski, Devon A., Reilley, Suzanne M, Walston, Jeremy D, Andersen, Ross E., "Maximum Heart Rate Prediction in Adults who are overweight or obese," Journal of Strength and Conditioning Research: May 2011, Volume 25, Issue 5, pp. 1407-1412.

28 May
Blog

Understanding How Carbs Can Impact Performance

Carbohydrates are a macronutrient, ie a larger class of nutrients that (mostly have to be obtained externally). Carbohydrates are often mistaken for sugar.

Yes, sugar is a carbohydrate. However, spinach consists mainly of water and fiber, but is also considered a carbohydrate. In short, understanding what carbohydrates are, along with their classes and uses, can lead an athlete or athlete to consume the carbohydrates that help them do their best.

Carbohydrates 101

Carbohydrates are carbon and hydrogen molecules. They are divided into sugar (digestible) and fiber (somewhat indigestible). Examples of digestible forms are:

Understand how carbohydrates can affect performance - fitness, fitness, gluten-free, inflammation, glycemic index, cardiovascular disease, sugar alcohols, fiber, digestion, blood sugar

Non-digestible forms of carbohydrates include soluble and insoluble fibers. For the athlete or ordinary athlete, understanding how the balance between grains, legumes, and vegetables plays a role in proper nutrition can help them make better decisions.

Simple and complex sugars are found in most of the foods we eat, such as:

  • oats
  • fruit
  • rice
  • Potatoes

Sugar additive and sugar alcohols are made from simple and complex sugars to meet your needs. An example of added sugar can be::

These added sugars and sugar alcohols are best avoided or limited due to their association with cardiovascular diseases.

Sugar alcohols, which are often found in fermented products such as beer, have no calories and are associated with weight gain. According to this understanding, carbohydrates have a significant metabolic effect on the human body.

Carbohydrates and humans

The human brain alone consumes 40% of the glucose in the human body (a simple sugar). Muscle tissue has a simple sugar store called glycogen, and therefore power loss suffers without enough carbohydrates. What could be more important to you as a reader is the impact on your daily training and which carbohydrates work well at what times. Three things to label to use carbohydrates effectively:

  1. Glycemic index
  2. Gastric emptying time
  3. Sensitivity and timing

People usually have an excellent tolerance for various forms of carbohydrates. Therefore, diversifying your carbohydrate intake is critical to longevity.

Carbohydrate sensitivity

I am predisposed to celiac disease. So much so that my favorite carb source is gluten-free rice cream. Celiac disease is an autoimmune disease (the body fights against itself) in which the digestion of wheat-based products damages the intestinal / gastrointestinal tract (GI), especially inflammation due to gluten.

The sensitivity to carbohydrates doesn't have to be that high, but we understand that in terms of ease of digestion The high glycemic index (which causes an increase in blood sugar) is usually transported quickly through the body. In contrast, foods with a low to medium GI stay longer in the GI tract.

Still, people often don't think of foods that offer the best return on digesting glycogen stores and digestibility. Sensitivity is best done piece by piece. Try three low-carbohydrates, such as:

  • oats
  • Jasmine rice
  • sweet potato

Understand how carbohydrates can affect performance - fitness, fitness, gluten-free, inflammation, glycemic index, cardiovascular disease, sugar alcohols, fiber, digestion, blood sugar

Use this source as a carbohydrate source for 48 hours. Record flatulence, energy levels, and power exhaustion, and do so with alternative sources of carbohydrates. Ultimately, carbohydrates are your ideal, giving you the best pump in the gym, enforcing performance, promoting proper digestion without bloating, and being easily accepted by the body. For those interested, insulin sensitivity goes hand in hand with carbohydrate sensitivity.

Carbohydrates and gastric happiness

The gastric emptying time refers to how quickly the stomach and intestines can move food. This movement is typically measured using ultrasound in isolated environments such as a doctor's office. Gastric emptying is affected by the type of food consumed. For example, protein needs more energy to be metabolized, but is broken down into fast-digesting and slow-digesting ones, like whey protein versus casein. This also applies to carbohydrates.

Most foods with a high glycemic index, such as jasmine rice, move quickly through the colon. For science fans, dextrose and amylopectin are examples of quick-digestible carbohydrates, which are longer-chain carbohydrates typically found in supplement powders.

Slowly digestible carbohydrates have a low or medium GI. An example would be a sweet potato. This rate of digestion is important for the timing of meals. You don't want to have a slow digestible carbohydrate closer to a workout, which can mean 30 or even 120 minutes before a workout.

Carb timing

As previously mentioned, the Cari Timing Peri workout is vital for athletes and typical athletes because of their training. Longer workouts benefit from quickly digestible carbohydrates before exercise and a combination of fast and slow carbohydrates after exercise, especially when the next meal is a significant amount of time away (4+ hours). This is because during exercise, the body expresses a protein called insulin-like growth factors 1 and 2 (IGF-1), which increases the human body's sensitivity to insulin release. This is important for nutrition than the faster digestible carbohydrate; The faster muscle glycogen can be recovered.

However, this is different based on the amount of adipose tissue in the individual. Therefore, for example, diabetics who have overweight, faster-to-digest carbohydrates may not be the right choice before exercise because the body is not prepared to promote lipolysis. Instead, the incoming carbohydrates are used to promote training.

Get advice from a trainer and an endocrinologist on where you are. Nutritionists and dieticians are helpful, but do not seek sports nutritionists or dieticians who specialize in sports nutrition for the general public.

A friendly carb PSA

Myth number 1: Carbohydrates before bed are helpful.

This is one of the most nonsensical things I've heard for athletes and people who exercise consistently 4-8 days a week. As mentioned earlier, high GI foods like pop tarts or jasmine rice pump your bloodstream with glucose right before bed. This scenario would be great if you want to do a nightly competition, but not before bed for an average healthy sleeper, as discussed by Afgahi et al., 2007.

Myth # 2: Carbohydrates are bad.

Carbohydrates are structural and energy producing machines, non-responders, please leave the conversation. Even vegans have carbohydrates, and my good colleague Alexa, an aspiring health and nutrition trainer, agrees. Aside from carbohydrates, protein can come from things like grains, sprouts, and germs (nutritionally dense and full of carbohydrates).

Myth No. 3: Carbohydrates make me fat.

As mentioned earlier, the problem is insulin sensitivity and not an isolated problem of Mother Nature's fuel source. The training increases insulin sensitivity as well as constant steady-state cardio and (which enables biomechanics) high-intensity cardio such as jump rope or sled thrusts for intervals.

A final and important note

All processed carbohydrates are bad. Have you seen how to make gluten free rice cream?

If you're interested in vegan approaches to food and carbohydrates, please follow Alexa Pizzarello on Instagram.

Lift with love, my friends.

27 May
Blog

Understanding How Carbs Can Impact Performance

Carbohydrates are a macronutrient, ie a larger class of nutrients that (mostly have to be obtained externally). Carbohydrates are often mistaken for sugar.

Yes, sugar is a carbohydrate. However, spinach consists mainly of water and fiber, but is also considered a carbohydrate. In short, understanding what carbohydrates are, along with their classes and uses, can lead an athlete or athlete to consume the carbohydrates that help them do their best.

Carbohydrates 101

Carbohydrates are carbon and hydrogen molecules. They are divided into sugar (digestible) and fiber (somewhat indigestible). Examples of digestible forms are:

Understand how carbohydrates can affect performance - fitness, fitness, gluten-free, inflammation, glycemic index, cardiovascular disease, sugar alcohols, fiber, digestion, blood sugar

Non-digestible forms of carbohydrates include soluble and insoluble fibers. For the athlete or ordinary athlete, understanding how the balance between grains, legumes, and vegetables plays a role in proper nutrition can help them make better decisions.

Simple and complex sugars are found in most of the foods we eat, such as:

  • oats
  • fruit
  • rice
  • Potatoes

Sugar additive and sugar alcohols are made from simple and complex sugars to meet your needs. An example of added sugar can be::

These added sugars and sugar alcohols are best avoided or limited due to their association with cardiovascular diseases.

Sugar alcohols, which are often found in fermented products such as beer, have no calories and are associated with weight gain. According to this understanding, carbohydrates have a significant metabolic effect on the human body.

Carbohydrates and humans

The human brain alone consumes 40% of the glucose in the human body (a simple sugar). Muscle tissue has a simple sugar store called glycogen, and therefore power loss suffers without enough carbohydrates. What could be more important to you as a reader is the impact on your daily training and which carbohydrates work well at what times. Three things to label to use carbohydrates effectively:

  1. Glycemic index
  2. Gastric emptying time
  3. Sensitivity and timing

People usually have an excellent tolerance for various forms of carbohydrates. Therefore, diversifying your carbohydrate intake is critical to longevity.

Carbohydrate sensitivity

I am predisposed to celiac disease. So much so that my favorite carb source is gluten-free rice cream. Celiac disease is an autoimmune disease (the body fights against itself) in which the digestion of wheat-based products damages the intestinal / gastrointestinal tract (GI), especially inflammation due to gluten.

The sensitivity to carbohydrates doesn't have to be that high, but we understand that in terms of ease of digestion The high glycemic index (which causes an increase in blood sugar) is usually transported quickly through the body. In contrast, foods with a low to medium GI stay longer in the GI tract.

Still, people often don't think of foods that offer the best return on digesting glycogen stores and digestibility. Sensitivity is best done piece by piece. Try three low-carbohydrates, such as:

  • oats
  • Jasmine rice
  • sweet potato

Understand how carbohydrates can affect performance - fitness, fitness, gluten-free, inflammation, glycemic index, cardiovascular disease, sugar alcohols, fiber, digestion, blood sugar

Use this source as a carbohydrate source for 48 hours. Record flatulence, energy levels, and power exhaustion, and do so with alternative sources of carbohydrates. Ultimately, carbohydrates are your ideal, giving you the best pump in the gym, enforcing performance, promoting proper digestion without bloating, and being easily accepted by the body. For those interested, insulin sensitivity goes hand in hand with carbohydrate sensitivity.

Carbohydrates and gastric happiness

The gastric emptying time refers to how quickly the stomach and intestines can move food. This movement is typically measured using ultrasound in isolated environments such as a doctor's office. Gastric emptying is affected by the type of food consumed. For example, protein needs more energy to be metabolized, but is broken down into fast-digesting and slow-digesting ones, like whey protein versus casein. This also applies to carbohydrates.

Most foods with a high glycemic index, such as jasmine rice, move quickly through the colon. For science fans, dextrose and amylopectin are examples of quick-digestible carbohydrates, which are longer-chain carbohydrates typically found in supplement powders.

Slowly digestible carbohydrates have a low or medium GI. An example would be a sweet potato. This rate of digestion is important for the timing of meals. You don't want to have a slow digestible carbohydrate closer to a workout, which can mean 30 or even 120 minutes before a workout.

Carb timing

As previously mentioned, the Cari Timing Peri workout is vital for athletes and typical athletes because of their training. Longer workouts benefit from quickly digestible carbohydrates before exercise and a combination of fast and slow carbohydrates after exercise, especially when the next meal is a significant amount of time away (4+ hours). This is because during exercise, the body expresses a protein called insulin-like growth factors 1 and 2 (IGF-1), which increases the human body's sensitivity to insulin release. This is important for nutrition than the faster digestible carbohydrate; The faster muscle glycogen can be recovered.

However, this is different based on the amount of adipose tissue in the individual. Therefore, for example, diabetics who have overweight, faster-to-digest carbohydrates may not be the right choice before exercise because the body is not prepared to promote lipolysis. Instead, the incoming carbohydrates are used to promote training.

Get advice from a trainer and an endocrinologist on where you are. Nutritionists and dieticians are helpful, but do not seek sports nutritionists or dieticians who specialize in sports nutrition for the general public.

A friendly carb PSA

Myth number 1: Carbohydrates before bed are helpful.

This is one of the most nonsensical things I've heard for athletes and people who exercise consistently 4-8 days a week. As mentioned earlier, high GI foods like pop tarts or jasmine rice pump your bloodstream with glucose right before bed. This scenario would be great if you want to do a nightly competition, but not before bed for an average healthy sleeper, as discussed by Afgahi et al., 2007.

Myth # 2: Carbohydrates are bad.

Carbohydrates are structural and energy producing machines, non-responders, please leave the conversation. Even vegans have carbohydrates, and my good colleague Alexa, an aspiring health and nutrition trainer, agrees. Aside from carbohydrates, protein can come from things like grains, sprouts, and germs (nutritionally dense and full of carbohydrates).

Myth No. 3: Carbohydrates make me fat.

As mentioned earlier, the problem is insulin sensitivity and not an isolated problem of Mother Nature's fuel source. The training increases insulin sensitivity as well as constant steady-state cardio and (which enables biomechanics) high-intensity cardio such as jump rope or sled thrusts for intervals.

A final and important note

All processed carbohydrates are bad. Have you seen how to make gluten free rice cream?

If you're interested in vegan approaches to food and carbohydrates, please follow Alexa Pizzarello on Instagram.

Lift with love, my friends.

17 Feb
Blog

Determining Heavy Loads and Understanding Intensity in Weight Lifting

Many books on strength training contain chapters on intensity and their meaning. They describe 100% intensity as the weight of which you can only do one repetition in a given exercise. If you can do more than one repetition of the exercise, its intensity is lower. The more repetitions you can do, the lower the intensity of the weight.

This discussion then inevitably leads to how high the maximum repetitions will be at certain intensities, Any trainee who has reached the intermediate level will be interested because he wants to make sure that he works with the right intensity for the repetitions he does.

They don't want to work with too low an intensity and they don't want to work with too heavy an intensity either. Many trainees become a little too ambitious and are wrong on the side of the serious. The lazybones or Timider does the opposite. Therefore, knowing the repetition intensity diagram is critical.

The relationship between intensity and 5×5

For newer advanced trainees it can be decided that they follow one of the standard strength development programs, in which they go through five sets of five (5×5) each. This is prescribed by Berry, Starr, Ripp and many others – because 5×5 works.

So they take the appropriate percentage for 5 reps for the athlete. This is about 89% give or take, often rounded to 90% on average to simplify the math (as I will do here). They can start at 85% if they want to familiarize themselves with a new program – and that's fine because the improvement will happen quickly.

Then the trainee does 5×5 for the squat, bench and other strength exercises. However, 5×5 doesn't work as well with deadlifts as it can be tiring, but 5×5 works fine for most other lifts.

After about a week, the trainee consumes a full 90%. But it doesn't always run as smoothly. For example, the fifth iteration may fail on the last sentence. What happened? Are they getting weaker now?

The answer is no. Everything is fine, even if the last repetition is missing. It is indeed a good sign. Why? Because it means that their intensity is at the ideal point, How is it so you have been taught that you always do your full five reps.

What happens is that the repetition intensity graphs are based on only one set, not on multiple sets. Her creators have forgotten the important concept of fatigue. We only have so much in the tank for a particular workout or a day before we need to rest. We cannot work 100% indefinitely. We are all intuitively aware of this.

A sprinter can't keep up with a marathon runner for long. Even the marathon runner has to save his speed for the end of the race. This also applies to intensities of less than 100%. The 90% repetitions cannot continue indefinitely either because the trainee eventually shows signs of fatigue. At the last sentence he runs out of gas.

Actual, relative and perceived intensity

This is especially true when the sets have just gained weight. Suppose the PR squat was 300 pounds and he did 270 for 5X5 as recommended and all 25 reps were completed. You can then have tested their maximum and found that they can now make 320. In this case, the trainee dutifully adds £ 18 to his work sets (the £ 20 increase x 90%).

With renewed enthusiasm for squats, they find that the last set may have consisted of only 3-4 repetitions, while the fourth set consisted of only 4. The trainee is not weaker, instead they are not yet used to working with the extra pounds.

On their next workout, they often do a full 4th set and 4 reps on the 5th set. Finally they can do the full 5×5. With that extra weight, they actually got stronger. It only takes a little adjustment time,

Most trainees will be familiar with this pattern when they gain experience. What may require more awareness is what happens within a single sentence. It should be noted that the fatigue factor is effective from the very first sentence. Let's look at the first set of a 5×5. The above trainee takes £ 270 for five as this is the mandatory 90% of his 1RM.

On the first repetition, 270 feel like 90%. This repetition takes a little time for the trainee, so that the second repetition feels like 275. Not a jump big enough to notice a 300 squatter. Then the 3rd repetition may feel like 287. Number 4 will feel like 296 and the last iteration will feel like 300. Further repetitions are by definition impossible because it is a 5RM.

Only one set behaves at 5 rpm. Things get hairier when we go to multiple sets in a 5×5. Depending on the fitness of the individual, the effects of fatigue appear in the last sentences. On the 5th or even the 4th set, 270 first repetitions feel more like 285. Subsequent repetitions feel 300 closer and closer until at some point the perceived intensity is greater than 300. These repetitions fail.

All of this means that if you say 90% sentences about yourself, for example, you have to realize that not all sentences or even all repetitions feel like 90% to your organism. You will actually work with a slightly higher perceived intensity, As such, you have to take that into account when programming. But how can you counteract these factors when planning a training session?

One way is to try the full 90% for all sentences, knowing that the last one or two sentences may fail. At this point, you can continue with the next exercise and hope that your strength will improve in the next session. Alternatively, you can take a 6th set and make up for the missing repetitions if you don't add one or two additional repetitions. This leaves you in a better mood after making mistakes.

Another way, especially if you are compulsive to do all 25, is to start at less than 90%, so repetition 25 is just about successful. This is a more conservative method, in which the perceived intensity is lower at the beginning but higher at the end.

Regardless of the exact method, the working weights are only increased when the trainee can do all 25 repetitions with the prescribed weight – this keeps everyone honest,

Use the drop set

Another way is the drop set method, which was borrowed from bodybuilding, If you feel the last reps are failing, the bar can be lowered 5 to 10 pounds to ensure successful reps. You will still feel like maximum repetitions so little is lost.

The only problem is that the lifter has to stop in the middle of the set to change the weight. This can be avoided if there are two wizards who can quickly remove the unnecessary plates before the last repetitions. In such cases, these plates should only swim outside the collar. Finally, the entire last sentence can be removed if no help is available.

Think of the 3 forms of intensity

This whole article is about the trainee making the difference between the actual intensity (actual resistance), the relative intensity (% of 1rpm) and the perceived intensity (i.e. how heavy the weight is for the organism actually feels).

When programming, the latter is most relevant in terms of customization and recovery considerations,