Mon 13 Jan 2014
I apologize for the delay in posting, but my work schedule has been quite hectic. I did the following WOW yesterday at UE after a busy ER shift. Wendy and the kids met me and worked out also.
SuperSlow Systems Pulldown
Nautilus Pullover with SS retrofits
MedX Compound Row with SS retrofit fall-off cam
SuperSlow Systems Neck Extension
Wendy did her every 14th day workout. She has reverted back to her Big 4, feeling that the rotating specialization routines did not offer her any advantage. Her routine was (MedX chest press, SSS Pulldown, MedX overhead press and MedX leg press). The kids both do a Big 3 routine of Leg Press, Chest Press and Pulldown.
Lately I have found myself hooked on the literature surrounding myokines. I am amazed at the degree of endocrine activity and cross-talk with other tissues that is exhibited by skeletal muscle. I have always had the sense that skeletal muscle and the activities that result in its activity and adaptations have always had health benefits that go way beyond strength or “gettin ‘swole”. But as I delve into the literature on myokines, I must admit….I had no idea! Marc P wanted to discuss strength training’s contribution to fat loss. Myokines are where most of this action takes place. There are mediators that enhance fatty acid oxidation in the mitochondria, others accelerate the mobilization of glycogen from the muscle while simultaneously up-regulating insulin receptors and lowering serum insulin levels (effectively reversing the obesogenic effects of the metabolic syndrome). Myokines also directly oppose the inflammatory cytokines produced by adipose tissue and help to block uptake of fat into the adipocyte. There are myokines that bind monocytes and T-cells that help to repair muscle damage, but also attack foreign invaders and trigger apoptosis of cancer cells. In one of the studies listed, a specific myokine liberated from skeletal muscle during exercise was shown to halt the growth of breast cancer cells and even caused apoptosis (cell destruction) of breast cancer cells. A perusal of this review article, along with the attached citations will show a virtual treasure-trove of benefits that are derived when skeletal muscle is engaged in a challenging way.
These articles also indicate that all fiber types secrete beneficial myokines and that slow twitch oxidative, intermediate and fast twitch fibers all secrete different myokines, each with their beneficial effect. Despite the recent emphasis on the importance of the fast twitch fibers, it seems that all fiber types have something to contribute. In my opinion, this means that endurance exercisers may show a different myokine profile from those that emphasize strength and power. I suspect, however, that it is possible to have the best of all worlds with regard myokines if you participate in a combination of exercise routines that cover all fiber types or better yet…if you use an exercise protocol that results in sequential recruitment of all fiber types.
What is most evident to me is that what matters most is that the populace at large needs to participate in meaningful exercise. My major concern about some of the heated debate that goes on here about what is “best” my make a “newbie” visiting the site decide to throw up their hands and not get started at all. Sometimes our arguments can make this look way more complex than it needs to be for someone who needs nothing more than to get started. So for any newcomers who have been intimidated by the technical verbiage and heated debates, please understand that ALL who participate here are deriving the amazing benefit of myokines and that the techincal discussion and debate is just icing on the cake that keeps us all interested and in the game. Remember….Just. Lift. Weights. Get started. As you progress and experiment, then you can join the fray. But rest assured, whether you are working out on state of the art RenEx machines under professional supervision, or if you are lifting an old barbell in your garage or basement you are part of an elite club that knows the amazing value of myokines. I have attached the full-text article below. Please read it and be proud of what we promote here.
Post your WOW’s and your thoughts.