• 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…

  • 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…

  • The illness of being sedentary
    Exercise,  Fitness tips

    Seniors: The illness of being sedentary

    A senior who does not engage in regular resistance training experiences rapid losses in muscle quality, mass, and function. These losses are directly tied with chronic illness and problems of movement and balance. The losses of muscle mass are associated with a decrease in the production of myokines which have endocrine like effects on body organs and may play a role in exercise related protection against chronic illness (Jacobs, 2018; Tipton, 2009). Simultaneously, chronic disease in of itself creates a viscous cycle for the fitness of individuals. Minus the factors of normal aging, diseases such as heart failure, diabetes, obstructive lung disease, liver failure, cancer, and AIDS may all lead…