Asiaa…

http://www.iltalehti.fi/nettitv/?7413979

Lapset eivät ole pieniä aikuisia!

Pätee myös koripallossa…

Aerobinen vs. anaerobinen (tutkimuksia)

 

Tjonna AE. et al. 2008
“AIT (aerobic interval training) was superior to CME (continuous moderate exercise) in enhancing -- insulin signaling in fat and skeletal muscle -- and in reducing blood glucose and lipogenesis in adipose tissue. -- Exercise intensity was an important factor for improving aerobic capacity and reversing the risk factors of the metabolic syndrome.”

Burgomaster KA. et al 2008
“Weekly time commitment (approximately 1.5 versus approximately 4.5 h) and total -- induced similar increases in mitochondrial markers for skeletal muscle CHO and lipid oxidation -- calculated rates of whole-body CHO and lipid oxidation were decreased and increased, respectively, with no differences between groups.”

Wisloff U. et al 2007
“VO2peak increased more with aerobic interval training than moderate continuous training (46% versus 14%, P<0.001)”

Tabata I. et al 1996
“this study showed that moderate-intensity aerobic training that improves the maximal aerobic power does not change anaerobic capacity and that adequate high-intensity intermittent training may improve both anaerobic and aerobic energy supplying systems significantly—”

Irving BA. et al 2008
“HIET (high intensity endurance training) significantly reduced total abdominal fat (P < 0.001), abdominal subcutaneous fat (P = 0.034), and AVF (P = 0.010). There were no significant changes observed in any of these parameters within the Control or the LIET (low intensity endurance training) conditions. -- body composition changes are affected by the intensity of exercise training with HIET more effectively for reducing total abdominal fat, subcutaneous abdominal fat – ”

Trapp EG. et al 2008
“RESULTS: Both exercise groups demonstrated a significant improvement (P<0.05) in cardiovascular fitness. However, only the HIIE group had a significant reduction in total body mass (TBM), fat mass (FM), trunk fat and fasting plasma insulin levels. There was significant fat loss (P<0.05) in legs compared to arms in the HIIE group only.”

Tremblay A. et al 1994
“HIIT program induced a more pronounced reduction in subcutaneous adiposity compared with the ET program. -- the decrease in the sum of six subcutaneous skinfolds induced by the HIIT program was ninefold greater than by the ET program. In conclusion, these results reinforce the notion that for a given level of energy expenditure, vigorous exercise favors negative energy and lipid balance to a greater extent than exercise of low to moderate intensity. Moreover, the metabolic adaptations taking place in the skeletal muscle in response to the HIIT program appear to favor the process of lipid oxidation.”

Gibala MJ et al.
Brief, intense exercise training may induce metabolic and performance adaptations comparable to traditional endurance training. However, no study has directly compared these diverse training strategies in a standardized manner. We therefore examined changes in exercise capacity and molecular and cellular adaptations in skeletal muscle after low volume sprint-interval training (SIT) and high volume endurance training (ET). Sixteen active men (21 +/- 1 years, ) were assigned to a SIT or ET group (n = 8 each) and performed six training sessions over 14 days. Each session consisted of either four to six repeats of 30 s 'all out' cycling at approximately 250% with 4 min recovery (SIT) or 90-120 min continuous cycling at approximately 65% (ET). Training time commitment over 2 weeks was approximately 2.5 h for SIT and approximately 10.5 h for ET, and total training volume was approximately 90% lower for SIT versus ET ( approximately 630 versus approximately 6500 kJ). Training decreased the time required to complete 50 and 750 kJ cycling time trials, with no difference between groups (main effects, P </= 0.05). Biopsy samples obtained before and after training revealed similar increases in muscle oxidative capacity, as reflected by the maximal activity of cytochrome c oxidase (COX) and COX subunits II and IV protein content (main effects, P </= 0.05), but COX II and IV mRNAs were unchanged. Training-induced increases in muscle buffering capacity and glycogen content were also similar between groups (main effects, P </= 0.05). Given the large difference in training volume, these data demonstrate that SIT is a time-efficient strategy to induce rapid adaptations in skeletal muscle and exercise performance that are comparable to ET in young active men.

 

Väliaikatulos: 9-0

Pakarat kuntoon!

Lyhyt ja/tai kireä lihas estää sen vastavaikuttajan kunnollisen toiminnan hermostollisella tasolla. Tästä ilmiöstä käytetään nimitystä resiprokaalinen inhibitio. Yksinkertaistettuna: kun lihas jännittyy, sen vastavaikuttajan pitää rentoutua liikkeen aikaansaamiseksi. Jos tätä rentoutumista ei tapahdu, ei liikekään voi tapahtua optimaalisesti.

Paras esimerkki tästä on nykyisin kireiden lonkankoukistajien aiheuttamat “nukkuvat pakarat”. Jos lonkankoukistajat ovat jatkuvasti lyhentyneessä / kireässä tilassa, eivät pakaralihakset yksinkertaisesti voi toimia oikein. Noin puolilla testaamistani urheilijoista on vaikeuksia saada pakaralihakset aktivoitumaan yksinkertaisissa lihastestausharjoitteissa!

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Hoitona tälle ilmiölle on ahkera kireiden lihasten aukominen hieronnalla ja venyttelyllä sekä aliaktiivisten lihasten monipuoliset aktivointiharjoitteet. Itse teen ja teetän näitä harjoitteita ennen JOKAISTA fysiikkaharjoitusta.

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