• Women doing resistance exercise
    Exercise,  Rants

    Resistance exercise as physical activity’s gateway to health?

    I was on my twitter timeline and read a tweet by the American College of Sports Medicine that showed a picture of a presentation being done about resistance exercise and a slide that gave the quote below: You can see the tweet at the end of this commentary. The more I thought about it I realized that many young people (athletes and nonathletes) got an introduction to weight training as one of their first exercise experiences. I know this was true for me. I spent much of my youth engaged in weight training in some way whether in organized sports or in my parent’s garage. Unfortunately, this is true more…

  • Safe exercise for seniors
    Exercise,  Fitness tips,  Professional

    Risky strength training, movements, and flexibility exercises for Older Adults

    Seniors vary in function The older adult can vary in functional capacity ranging from master’s athletes to frailty. Given this, exercise programming has a high degree of individualization and specificity. There is a stereotyping that older adults should partake only in mild exercise programs due to weakness and frailty associated with aging. This is not the case, the older adult may successfully and safely participate in resistance training programs and with proper progression can achieve significant intensity (Baechle & Earle, 2008; Fleck & Kraemer, 2014; McArdle, Katch, & Katch, 2015). Seniors should not be automatically relegated to automatic gentle exercise.  Rather, incorporating proper screening and assessment, warm-up and cooldown, expert…

  • carbohydrate-depleted diet does not improve exercise performance
    Exercise,  Fitness tips,  Nutrition,  Recovery

    Physiologic rationale for why carbohydrate-depleted diet does not improve exercise performance

    Carbohydrate is a vital energy source during aerobic and anaerobic exercise. A 24-hour fast or low carbohydrate-normal calorie diet can nearly deplete resting glycogen reserves (McArdle, Katch, & Katch, 2015). Whereas a two to three-day carbohydrate-rich diet can increase glycogen store two times compared to a moderate carbohydrate diet (McArdle, Katch, & Katch, 2015). Any significant reduction in the body’s carbohydrate supply during exercise will result in fatigue and decreased performance. Glycogen serves as the body’s storage form of carbohydrate The liver contains about 100 grams of glycogen which is much more concentrated than skeletal muscle. In well-fed individuals’ intramuscular glycogen stores can reach 400 grams in absolute terms, greater…