Sun 22 Nov 2009
W.O.W. 11/22/09 (and a little NEAT)
Posted by Doug McGuff under Uncategorized
I woke at 5am and worked out at 6am before going to the ER for a day shift. This is my favorite time of the day to workout. This was a great workout with a major metabolic effect and pump. I was nearly late for work because of the “carpet time” that followed this workout.
Leg Press- up 2lbs, TUL up 10 seconds
Compound Row-up 2lbs, TUL up 8 seconds
Chest Press- up 2lbs, TUL down 2 seconds
Pullover-up 2.5lbs, down 8 seconds
Overhead Press- up 2lbs, up 6 seconds.
I have written previously about how getting stronger via HIT workouts triggers the “active genotype” which results in a spontaneous rise in activity levels or NEAT (non-exercise activity thermogenesis). Below is an abstract from a recent article that supports this notion.
J Pediatr. 2009 Oct 19. [Epub ahead of print]
High-Intensity Training Increases Spontaneous Physical Activity in Children: A Randomized Controlled Study.
Eiholzer U, Meinhardt U, Petrò R, Witassek F, Gutzwiller F, Gasser T.
Center for Pediatric Endocrinology Zurich, Zurich, Switzerland Department of Biostatistics, Institute for Social and Preventive Medicine, University of Zurich, Zurich, Switzerland.
OBJECTIVE: To test the hypothesis that resistance training may increase spontaneous physical activity in children. STUDY DESIGN: Two junior ice hockey teams were randomly assigned to unchanged training schedules (team ZSC, 21 boys; mean age, 13.2 years) or to participate twice weekly in guided resistance training for 4 months (team GCK, 25 boys; mean age, 13.4 years). Spontaneous physical activity energy expenditure (SpAEE; 3-axial accelerometry for 7 days), muscle strength, and body composition (dual energy x-ray absorptiometry) were measured at 0, 4, and 12 months. RESULTS: Baseline measures did not differ in the groups, except for higher leg and trunk strength in team ZSC. In the intervention group compared with the control group, SpAEE significantly (P
PMID: 19846114 [PubMed - as supplied
Post your WOW’s (and your thoughts).
Doug McGuff
@all,
Seems that if the topic of diet gets brought up the comment count goes way up. Good discussions all.
Dave,
WRT immunity, I believe HIT can augment immunity. There are 2 basic categories of immunity-innate and adaptive. Innate involves general immunity from white blood cells, killer T-cells and inflammatory cytokines. We use innate immunity as a generalized approach to an infecting organism. Sort of like an angry mob attacking a child molester. Adaptive immunity is making a specific antibody to a specific organism. Like developing immunity to chicken pox. The more well-developed your innate immunity, the less you have to rely on adaptive immunity.
I believe that HIT training (and the recovery from it) enhances your innate immunity. You up-regulate white blood cells, T-cells and heat shock proteins during the workout and during the recovery period. With enhanced innate immunity you can fight infections off without producing specific antibodies. Those with chronic illnesses consume more of their innate immunity dealing with systemic inflammatory states, and they are therefore more vulnerable to infection, and more dependent on adaptive immunity. This is why the chronically ill need H1N1 vaccination, and the healthy will generally do fine without it.
Doug McGuff