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Re: Rehab / Training Myths
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Re: Rehab / Training Myths - April 14, 2005 12:58:00 PM
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coreconcepts
Posts: 68
Joined: April 13, 2005
From: Vancouver, BC
Status: offline
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Hello All!
New to the forum and caught this most intriguing thread! I love myth busting, so here goes (I will also add my $.02 regarding the recent exchange re: high intensity training). But first for my favorite myths:
1. Stability ball crunches and balancing exercises automatically activate the "core"
2. 220-age is a good predictor of max heart rate
3. You need 8 glasses of water a day 4. You can drink as much water as you want during an athletic event.
5. Lactic acid causes exercise "burn"
6. The hip flexors and upper trap muscles are tight in most people.
7. Muscle tightness and rigidity are one in the same.
These are just a few that come to mind. Actually, when looking at myths - I like to categorize them as follows; grey areas, half-truths, flat-out lies. Not all of the aforementioned items are flat-out myths.
Now on to the much-debated high vs. low intensity training. A common theme here seems to be a combination of the two - with good arguments for both. I think the basic premise is this: Higher intensity exercise, although it burns a higher % of carbs - will ultimately burn more fat because of the EPOC phenomenon - which states that returning to normal physiological state relies on fat-burning mechanisms.
My feeling on the subject is that no one "method" will continue to elicit optimal results. Had a chance to catch Dr. Len Kravitz this past weekend who does extensive research on the subject. The meta-analysis of studies suggests that 200 min of cardio per week, using a variety of modes is optimal for losing and (keeping off) body fat. Research has demonstrated that an effective breakdown of the intensity would be 80/20 (80% lower intensity, 20% high intensity). He suggested 4 x 40 min low intensity and 2 x 20 min high intensity. The physiological rational is that low intensity exercise increases the metabolic base in addition to mitochondrial size and #, while the high intensity training increases the total fat metabolism. Here is a link to one of his EPOC studies. http://www.drlenkravitz.com/Articles/epocarticle.html
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Re: Rehab / Training Myths - April 15, 2005 11:32:00 PM
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Randy Dixon
Posts: 744
Joined: August 6, 2004
Status: offline
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Well, I'm glad I got some answers. I tried to pick some that would be less obvious. The fat burning one got pretty well covered. The metabolic activity of a pound of muscle at rest is one I have seen in many publications and have heard repeated often, however if you simply do the math on it you will see it doesn't make much sense. The figure is actually around 3.5 Kcal/lb.
OK, I found it. it is 35 calories, taken from a course I went to a couple of years ago, I still need to find the study from which it came:
Strength training can have a weight reduction effect
Muscle simply burns more calories at rest
(35 cal burned by 1 pound of muscle per day, whereas 1 pound of fat burns only 5 cal per day. I believe this is measured in calories, not Kcal)-SHILL
I do believe the course presented that, I have heard it in many good presentations, it is one of those things that sort of slipped through the cracks. I believe that they meant Kcals though, if it was calories then it would make muscle almost metabolically inert.
I shouldn't have mentioned my reasoning on the 220-age thing and I bet there would have been more responses.
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