By Dr. Michael Koskiniemi
In a world where time is money, and we always complain about never having enough of either one, it’s quite ironic that anyone still jogs. As I drive around and pass by fitness facilities, and as I consult with many gyms around the world, I always notice the amount of people still doing traditional cardio like running on a treadmill, riding a stationary bike, or using an elliptical.
The reason most of us exercise is to obtain an attractive body, get healthy, and beat disease. Yet, the majority of people are doing traditional long slow distance aerobic cardio like running on a treadmill, cycling in group exercise, swimming, or any other moderate-intensity steady-state aerobic activity in the total imaginary “fat burning zone.”
Conventional wisdom is that exercise should focus on during calories and cardio is the best way to accomplish this. Meanwhile, the only thing this promotes is the ability to bike, run or swim for a really long time. What’s worse, is that cardio reduces the more critical biomarkers (muscle mass, strength, metabolic rate, body fat percentage, aerobic capacity) in the process. Those of you that continue to bike, run, and swim, further and more frequently are losing muscle; and as it continues to decline they’re losing strength, storing fat, and reducing your resting metabolic rate.
Exercise should focus on building and maintaining muscle. This translates to a higher metabolic rate, lower fat storage rate, and decreased risk of degenerative disease and morality. Individuals that work on building muscle always look better than those that focus on cardio. Not only because a toned muscular build is more aesthetically pleasing, but because muscle increases our daily burning rate. People with more muscle burn more energy at rest, and require less exercise to maintain their physique.
The perfect expand is a study from the Journal of the American College of Nutrition that put two groups on a calorie restricted diet, with on doing ‘only cardio’ and the other doing ‘only resistance training.’ Both groups lost weight (28.2 lbs and 32 lbs respectively), but the ‘only cardio’ participants lost 9 lbs of muscle and decreased their resting metabolic rate by 210 calories/day. the ‘only resistance’ group lost 1.8 lbs of muscle (because of the deficit), and managed to increase their resting metabolic rate by 63 calories/day! In other words, the ‘only resistance’ group will burn 273 more calories that the ‘only cardio’ group EVERY day going forward without moving a finger. Plus, they’ll be sporting a stronger, more muscular physique; which aside from being more visually appealing, sets the stage for successful aging.
If you enjoy these activities, I guess you can have at it. But, it’s important to understand that this behavior is not getting you any closer to the strength and muscle necessary to fight the negative effects of again. And when done to the extreme (which has become common with the universal goal of ‘running a marathon’) it’s probably accelerating the process.
If you’re currently doing strength-training and still want to maintain a level of aerobic capacity, I direct you to Small Group Training (SGT) or Team Training (TT) at Motions Fitness. Which not only gives you all the benefits that the marathon person is acquiring without the excessive stress and free radical damage, but requires less than a fraction of the time.
For more information, pricing and a schedule of SGT and TT at Motions, please stop by Motions Fitness, call 906-228-2233, email [email protected] , or visit our website at www.MotionsFitness.com and get started today!
Tyrosine, an important amino acid you may not know about
Like almost any nutrient, be it a vitamin, mineral, or botanical extract, amino acids are best introduced to the body via whole foods. In this way, they typically come packaged along with complementary and accessory nutrients that facilitate their absorption and fulfillment of their biochemical destinies. (It’s so nice of nature to do that for us, isn’t it?) But in just the same way that certain disease states, both acute and chronic, can increase the body’s need for particular vitamins and minerals above the levels someone would reasonably get from food alone, certain conditions may warrant supplemental amounts of amino acids.
There’s branched chain amino acids for potential skeletal muscle growth, tryptophan (and its metabolite, 5-HTP) for lifting a low mood or helping to promote sleep, and glutamine for gut health and tissue healing and repair after trauma.
What about tyrosine?
Like its aromatic amino acid brethren (phenylalanine and tryptophan), tyrosine is a building block for neurotransmitter synthesis. Unlike phenylalanine and tryptophan, however, it is not technically an essential amino acid, since it can be synthesized from phenylalanine. (For individuals with phenylketonuria [PKU], tyrosine is essential, as they lack the enzyme that facilitates this conversion.)
Tyrosine readily crosses the blood-brain barrier and is the starting point for producing L-DOPA, dopamine, epinephrine, and norepinephrine. It is also the building block for thyroxine (a.k.a. T4, or thyroid hormone), but inadequate tyrosine is usually not the limiting factor in thyroxine synthesis. Individuals with suboptimal thyroid function might benefit from supplemental tyrosine, but likely only if hypothyroid symptoms are due primarily to insufficient tyrosine availability. Owing to its role in neurotransmitter and catecholamine synthesis, it has shown benefit for alleviating depression, acute stress, narcolepsy, and cocaine addiction. (With regard to cocaine addiction, tyrosine and tryptophan may be an effective combination, with these amino acids blunting the cocaine “high,” and reducing the depression that may result from drug withdrawal.)
Tyrosine competes with other large, neutral amino acids (phenylalanine, tryptophan, leucine, isoleucine, valine, and methionine) for transport across the blood-brain barrier, so for optimal efficacy supplemental tyrosine is best taken on an empty stomach, or perhaps with a carbohydrate-containing meal or snack that is low in protein. Taking vitamin B6 along with it may facilitate the conversion of tyrosine to dopamine, as the vitamin is a cofactor for the aromatic amino acid decarboxylase enzyme that catalyzes the reaction.
The Brain and Mood Link
Considering tyrosine’s role as a precursor to dopamine and thyroid hormone, it would seem that tyrosine supplementation would be a slam dunk for improving depression. Yet, results are mixed . Randomized, double-blind, placebo-controlled studies have failed to show efficacy for tyrosine with regard to depression ; nevertheless, anecdotal evidence indicates there may be a role, so it’s possible it depends on an individual patient’s presentation. Depression is multifactorial, so there may be cases where supplemental tyrosine will help alleviate symptoms, and others where the issue is unrelated to inadequate levels.
On the other hand, tyrosine may be helpful for supporting cognitive function in acutely stressful situations. A review looking at the effects of tyrosine on behavior and cognition found that “tyrosine loading acutely counteracts decrements in working memory and information processing that are induced by demanding situational conditions such as extreme weather or cognitive load.” Most likely this is due to the influence of tyrosine on restoring healthy brain catecholamine levels. Other researchers had similar findings—that it does enhance cognitive performance, particularly in short-term stressful and cognitively demanding situations. One study’s authors caveated this by saying that it “is an effective enhancer of cognition, but only when neurotransmitter function is intact and DA [dopamine] and/or NE [norepinephrine] is temporarily depleted.”
Fortunately, it is an inexpensive compound to supplement with, so patients may be inclined to give it a try if their health care professionals suspect some of the symptoms they present with may be related to suboptimal tyrosine and/or reduced levels of hormones and neurotransmitters that come from tyrosine.
Note that tyrosine should not be supplemented in pregnant or lactating women, nor in individuals taking MAOIs for depression. Individuals with Parkinson’s disease may benefit from supplemental tyrosine, for the production of dopamine, but it should not be taken at the same time as levodopa, due to possible reduction in the drug’s efficacy.
Weight lifting is important to begin to building muscle mass and size, however it isn’t the only key element of shoulder training.
Posture is essential if you want to be injury free and want to start adding serious size to your shoulders.
Visual feedback and equal weight distribution are important to ensure that your muscles contract accurately.
New study demonstrates omega-3 fatty acids increase blood flow to regions of the brain associated with cognition
According to a new study published last Thursday in the Journal of Alzheimer’s Disease, by using neuroimaging, researchers were able to demonstrate increased blood flow in regions of the brain associated with memory and learning in individuals with higher omega-3 levels.
Alzheimer’s disease and related disorders (ADRD) are a group of conditions that cause mild cognitive impairment (MCI) or dementia. These conditions affect one’s ability to function socially, personally, and professionally. It’s important to recognize that Alzheimer’s disease begins long before symptoms start , just like many other conditions. There is evidence that simple prevention strategies can reduce the risk of ADRD by as much as 50%.
This new study included 166 individuals from a psychiatric clinic in which Omega-3 Index results were available. These patients were categorized into two groups: higher EPA and DHA concentrations (>50th percentile) and lower concentrations (<50th percentile). Quantitative brain single photon emission computed tomography (SPECT) was performed on 128 regions of their brains and each individual completed computerized testing of their neurocognitive status.
SPECT can measure blood perfusion in the brain. In addition, performing various mentally stimulating cognitive tasks will show increased blood flow to specific brain regions. (Previous research has demonstrated that mentally stimulating activities reduce the risk of new-onset mild cognitive impairment even when performed later in life.) As a result, researchers identified significant relationships between the Omega-3 Index and regional perfusion on brain SPECT in areas that are involved with memory and neurocognitive testing.
This study demonstrated the positive relationships between omega-3 EPA and DHA status, brain perfusion, and cognition. This is significant because it shows a correlation between lower omega-3 fatty acid levels and reduced brain blood flow to regions important for learning, memory, depression and dementia.
By Michael Jurgelewicz, DC, DACBN, DCBCN, CNS
See Strength Sensei for more information.
Fix Your Knee Pain in 2 Easy Steps
Tip Number 1 – Fix Your Feet Fix Your Knee
The movement of the knee joint is influenced by the movement of the ankle joint. To make sure you have proper biomechanics of your knee, you should first ensure that your foot has optimal movement. Start by testing your shoes. Position your foot on top of your shoe. You’ll want to make sure that the width and length of the shoe is big enough to accommodate the size of your foot and toes. If your toes are sticking out, then the shoe is too small. Change shoes.
Fix Your Low Back Pain (Two Tips)
When talking about lower back pain, we’re not inclined to think that the clenching of our teeth could have a negative repercussion. Our jaws (maxillary and mandible) is linked to our anterior and posterior muscular chains. As such, it would be impossible to display an outburst of strength without having our jawbones in contact.
Tip Number 1 – Red Dots
Use six red dots that you will alternate every six weeks. Position them in different areas of your house and working area at the level of your eyes. The red dots are meant to be used as a visual cue, so that when you see the dot, you become aware that your teeth are in contact. Immediately stop and move on to tip number two.
Is magnesium deficiency halting your gains?
To be valid, every hormone or mineral evaluation must be tested in the right compartment. Even if it is commonly prescribed, the serum magnesium test is a poor indicator of magnesium levels as serum magnesium represents only 1% of the body’s stores . Low serum magnesium indicates severe deficiency.
Red blood cell magnesium is the way to go. The optimal range is 6.8-7.2 mg/dL .
Most people hover around 2 mg/dL. Magnesium deficiency is a concern for 50-80% of the population depending on the source.
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Here’s what you need to know…
1. Bad posture increases muscle strain and tension, as muscles that are not aligned are forced to work harder to fight gravity.
2. Bad posture increases risk of back pain, nerve impingement and slipped disks, because the spine does not have the right curves and balance. While training, this imbalance of curves could lead to injury.
3. Bad posture increases the wear and tear of all joints because they are not moving in the way they are designed to and because the muscles stabilizing the joints do not receive the correct activation from the brain. This breaks down the cartilage and weakens ligaments leading to increased risk of injury such as ligament tears and muscle pulls.
4. Bad posture (and the above mentioned factors) can increase the production of stress hormones and inflammation in your body. This can lead to lowered immune system function, decreased sleep quality, digestion and energy levels.
The Brain Muscle Connection
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