High-Intensity Regimens and Older Exercisers – NYTimes.com

Thanks to reader Thane, again, for bringing a great piece to my attention (and yours, by extension).

Kudos to the NYT. As seems to be their pattern, they publish an outstanding piece following an embarrassingly bad one.

Below is a really GOOD article published in the NYT about the benefits of high intensity training (with some caveats) for older adults; 60+ years old up to 75! The same advice could be given to just about anyone, at any age. Intensity is king when it comes to physical training. And high intensity is relative to the current condition, and age, of the trainor. In other words, stop futzing around. Click the link below

http://www.nytimes.com/2012/09/12/business/retirementspecial/high-intensity-regimens-and-older-exercisers.html?_r=2&ref=health

“ Talent hits a target no one else can hit; Genius hits a target no one else can see. ” – Arthur Schopenhauer

Testosterone marketing frenzy draws skepticism – Yahoo! News

This has been going on for almost 15 years now under the guise of “Life Extension Therapy”, but is now entering the mainstream of medical science.  I’m not judging, myself.  These kinds of treatments are inevitable, much as drugs in sports is.  This is the future we are heading towards, whether we like it or not.  Future generations, I imagine, will wonder what we were fussing over.

Testosterone marketing frenzy draws skepticism – Yahoo! News.

Why I eat Organic

Sometimes, I truly hate the New York Times. Their tag line runs the heading: “All the news that’s fit to print”. I wonder how many people today know the source of that tag line. I sometimes wonder if the editors remember the source of it. Let me tell you, in case you don’t know. Back in the 1890’s competing newspapers were more concerned with sensational headlines to move sales, and they weren’t above making stories up, or blowing small stories up into national epics by exaggerating it out of all proportion (think about news organizations that continue to publish stories about “birthers”).

The Times would stand above all that and it’s reputation for integrity has allowed it to become the 3rd most widely read newspaper in the nation, and the only local newspaper with a national following (USA Today and the Wall Street Journal are 1 & 2, respectively) and garner 108 Pulitzer prizes in its history; more than any other news organization in the world; an award created by a rival newspaperman, but judged by a panel of national writers.

Unfortunately, this “newspaper of record” has experienced steadily declining readership (as have all print newspapers), and feels the need to print things, I’m guessing, that create a bit of sexy controversy.

The NYT recently published the results of a Stanford university study that cast doubt on the value of organic fruits and vegetables compared to non organic. They compared three vitamins; A, C, and E, and concluded their was no statistical difference in the content. The Times offered the conclusions of this one study; with out of context quotes by the lead researcher; and no other analysis. There was no discussion of method, other studies, why only those three micronutrients were compared, or any of the other reasons someone might choose to eat organic, that have nothing to do with nutrition yet still profoundly affect health.

To be fair, the NY Times did follow up on their “Well” blog and did a much better job of going into the details and nitty-gritty (click this sentence).

How many of you actually knew that? My point is, if the story didn’t merit a full examination in the print edition, it was not worth publishing at all. It merely confuses and muddies the thoughts of a public already too overwhelmed with information overload to follow-up with further investigation on their own,  and that’s why they purchase The New York Times in the first place!

Here’s my take.Some people eat organic foods under the erroneous belief that they automatically are getting more nutritious products. There are dozens of factors affecting the micronutrients content of produce that it’s very difficult to compare. The soil it was grown in, the water used to irrigate, and the ripeness when it was picked all affect the nutritional content. So if I can’t be sure my organic produce is more nutritious, why spend the extra money? Well, I know what won’t be in my organic produce: poison. Pesticides are poison. Skull and crossbones poison. Dont believe me? Go to your local home and garden section at Home Depot and look at the warning labels on any pesticide you find. Poison. Plain and simple. Imagine seeing this warning on produce at the market: “this produce has been repeatedly sprayed with deadly poisons”. See what they tell you to do in case of accidental ingestion of pesticides.

Multiple studies have shown that Pregnant women who consume the most pesticide laden diets give birth to children whose elementary school I.Q.’s are 4-7% lower than average. Childhood cancers, autism, learning deficiencies of all kinds, MS, MD, and a host of other once rare disorders are becoming all too common in our society, and the constant ingestion of *poison* would seem to be a logical place to start looking. But instead, the popular myth that childhood vaccinations, which save 100’s of millions of lives every year ( there is actually a historical record, you know), is somehow the cause of every childhood disease and disability, while the **poisons they ingest daily** somehow remain free of blame or even suspicion.

When “mad cow” disease swept Europe, livestock farmers who used organic feed were unaffected. No cattle on organic farms had to be destroyed, while upwards of 80% of all the other livestock around the continent had to be destroyed because of the infection.  Read this if you want to learn more on this:  Click

Other reasons I eat organic is because organically grown produce doesn’t last as long. It tends to be locally grown and locally sold. In other words, I’m supporting the local economy; the farmer next door, who’s making an extra effort, at considerable expense in time and money. And by the way, the local can buy personal training sessions with me if they are earning a good living, the farmer in Idaho can’t support me at all.

There are concerns with organic farming when looking beyond the local and personal level.  Repeated studies have shown that organic farming techniques produce significantly lower crop yields compared to modern industrial farming.  With 7 Billion people in the world, is it possible to feed everyone organically?  I have my doubts, and I’m not about to start saying we should allow 50% of the world population to die of starvation.  Starving today or possibly getting a deadly cancer in 20 years isn’t a hard choice to make if you’re the starving person or the parent of a starving child.  Click this sentence to be taken to a great article in Scientific America.  My advice, on a personal level, is anyone who can afford to eat organically should do so, as much as possible, without becoming sanctimonious.  Then we should be encouraging agricultural scientific research to produce safer, better approaches for industrial farming to make food, and the environment, safer.

C’mon NYT’s. We have so few reliable media sources left. You charge 100% more per edition than any other local daily. If we buy your paper at that price, don’t we deserve the whole story and all the details, too.

“ Talent hits a target no one else can hit; Genius hits a target no one else can see. ” – Arthur Schopenhauer

Science News, Videos, Reviews and Gossip – Gizmodo

A protein that a study shows can build crazy muscle without lifting a weight (in rats, of course)!  Supplement manufacturers are gonna go crazy, and the weight lifting public is gonna eat this stuff up!  Why don’t I have a million bucks to invest?  Do any of you?  We can make a killing.

 

Science News, Videos, Reviews and Gossip – Gizmodo.

Subtracting Calories May Not Add Years To Life

YOU AND I ARE NOT IMMORTAL.  There.  I said it.  Was I not clear enough?  Try this: YOU AND I ARE GOING TO DIE SOMETIME BEFORE OUR 120TH BIRTHDAY.  

Morbid?  No.  I choose to live in the real world.  Our life spans are mostly determined by our genetics.  We’ve all known or heard the stories about someone who smoked 5 packs a day of unfiltered cigarettes and lived to 90, and died of completely unrelated causes.  No matter how you may want to deny this biological truth, the fact is that modern neuroscience, combined with biology and organic chemistry, are showing that our lives, thoughts, and even choices, are mostly in the hands of factors completely out of our control.  We can, at best, be aware of what we are doing as we start doing it, and try to be reflective on the likely outcomes.  In that way, we might be able to modify what we’ve started doing, and change course if we think the outcome will be bad.  For more on this point, I highly recommend this book: FREE WILL, by Sam Harris.  Sam Harris has a degree in Philosophy from Stanford University, and a PhD in neuroscience from UCLA.  For more information about Sam Harris and his work, click on his name.

What you can do is focus on improving the quality of whatever life you will have, as opposed to desperately trying to prolong it at all costs.  Exercise to ensure that you have energy and vitality and strength to meet life’s challenges at all stages of your life and be able to both take care of yourself for as long as possible, and enjoy yourself, for as long as possible.  What I’m afraid of is the loss of my physical independence; of becoming so frail and weak that i can’t take care of myself or play with my grandchildren, or walk a dog.  My grandfather Max died in 1975, almost 90 years old.  He wasn’t rich.  He lived in a small, one bedroom apartment that he moved into after his wife died.  And he had a girlfriend 30 years his junior.  He died in his bed, (not that way…) but lived his last day as an independent, self-sufficient individual.  That’s the way to live, and that’s how I want my last day to be.

This brings me to the article linked below.  It is a follow-up to a decades older research study that has entered the popular consciousness.  That study found evidence that when rats were fed extremely low-calorie diets, their average lifespan increased by 15-30%.  It was merely the first study published trying to determine the effect of caloric intake on lifespan.  Some people, privileging the purpose of life with longevity, have slavishly tried to extrapolate that rat study to their own lives, believing that their lifespan would be similar extended.  Not too many people, mind you, because to emulate the calorie count for adult human weight would allow you to consume 600-800 calories per day.  As a point of reference, that’s the same caloric allotment German Nazi’s allowed the Jews in concentration camps; the idea being to slowly starve them to death while allowing them to perform some forced labor until they became too uselessly weak.  You should know what happened next.

The very idea that a starvation diet would allow you to improve your odds of living longer is so blatantly counter intuitive that it should have set up severe warning signals in everyone who read this study.  But the press reported it with conviction, hailing it as a potential major breakthrough, and the public who read it took to this snake oil promise of longer life with fervor, even if they couldn’t abide by the strict caloric requirements.

Now comes this study, using our closest relatives, and it refutes the findings of the older study, at least to the efficaciousness for humans.  Read the last paragraph.  Study and memorize the last paragraph.  Embed and imprint the last paragraph into your brain stem.  There is 100 years of research, tried and tested and found valid, in that last paragraph.  Then go and do something fun and exciting.

I found the following story on the NPR iPhone App:

Subtracting Calories May Not Add Years To Life by Nell Greenfieldboyce

NPR – August 30, 2012

Scientists have known for decades that lab rats and mice will live far longer than normal if they’re fed a super-low-calorie diet, and that’s led some people to eat a near-starvation diet in the hopes that it will extend the human life span, too….

http://www.npr.org/blogs/thesalt/2012/08/30/160266307/subtracting-calories-may-not-add-years-to-life?sc=17&f=1001

“ Talent hits a target no one else can hit; Genius hits a target no one else can see. ” – Arthur Schopenhauer

AllTrails Track

Check out this GPS track: http://alltrails.com/track/fun-abby-hime

Or, view the same hiking track in any GPX reader such as Google Earth using the attached GPX file.

Sent via AllTrails for iPhone

“ Talent hits a target no one else can hit; Genius hits a target no one else can see. ” – Arthur Schopenhauer

Check it out!

Hello,

I wanted you to know that I just completed the following workout:

Workout: Hike / Rock Climb
Date: August 04, 2012
Distance: 6.15 mi
Duration: 04:01:46

To view ‘6.15 mi Hike on Aug 4, 2012 4:37 PM’, follow the link below: http://mapmyfitness.com/view_workout?w=161595363

You can also view my profile and add me as a Friend here:
http://mapmyfitness.com/user_profile?u=3138147

I sent this from iMapMyFITNESS+. available in the iTunes app store!

Thanks,
ssalbo

ps,
Keep in mind this was with Abby, my pit bull

and she dictated pace and rests.

“ Talent hits a target no one else can hit; Genius hits a target no one else can see. ” – Arthur Schopenhauer

The Shoulder

20120729-193553.jpg

There is something special about shoulders, that place them almost on par with breasts and butts for women, and pecs and biceps, for men. How we define nice shoulders may vary from person to person, but when you get down to it, it’s only a discussion of degrees. Shapely defined shoulders are attractive to most everyone, on everyone. It’s even a recurring female fashion trend to add shoulder padding in blouses and blazers.

20120729-194418.jpg

Some interesting facts about the shoulder. It is the most mobile joint in the the human body, able to move the most degrees in ever single plane of motion. The “shoulder girdle” is involved in almost every possible torso exercise. This creates the opportunity for a great variety of possible exercises, but this comes with increased ***joint laxity***, compared to your other joints, creating greater risk of injury do to accidental hyperextension leading to muscular and connective tissue damage. The fact of its extreme mobility puts it at the most risk of accidental injury, and it’s necessary involvement in all torso exercises put it at risk of over use injuries.
Click this for a detailed overview of the shoulder joint: shoulder anatomy, in detail

The number of possible shoulder exercises/movements can be overwhelming, and trying to do every possible variation in every possible movement pattern would be an all day, monotonous, and dangerous, mess.

Here’s a rundown of the most frequently used shoulder exercises seen in a typical health club:

1. Dumbbell Military Press (standing)
2. Dumbbell Seated shoulder press
3. Dumbbell Lateral raises
4. Dumbbell front raise
5. Dumbbell bent over reverse fly’s
6. Barbell Military Press (standing)
7. Smith machine seated shoulder press
8. Nautilus (or other manufacturer) shoulder press machine
9. Nautilus (or other) lateral raise machine
10. Pec Fly/**rear delt** machine
11. Cable front raise
12. Cable lateral raise
13. Cable rear deltoid
14. Cable overhead press
You can look all these up on the invaluable website:
ExRx.net

And these are just the most common ones. I could probably expand this list for pages if I wanted, but I don’t want to and most of you don’t want me to, either. These are just deltoid specific exercises. Then there are all the other major muscle exercises of the torso that put tremendous stress of the deltoids. For example, all of the following chest exercises work the anterior (front) deltoid intensely:
*Push ups, Olympic bench press, dumbbell bench press, incline bench press, decline bench press, dumbbell pec fly, cable pec fly’s, machine pec fly*.

All of the next group work the posterior (rear) deltoids and other muscles of the back shoulder girdle:

*Pull ups, Lat pull downs, long pulls, dumbbell bent over rows, barbell rows, cable rows, machine rows (nautilus or other) *.

With so many exercises hitting anterior and posterior deltoids heavily, one aught to wonder why some exercisers insist on spending so much time on trying to target those areas specifically. For the vast majority of gym goers lifting weights, overhead presses and lateral raises are all that are needed to develop well shaped and strong shoulders, as all the other exercises you should be doing for your upper body are taking care of the other two regions of the deltoids.

Given the over importance shoulder training seems to take on with serious weight lifters of both sexes, it shouldn’t be surprising that shoulder pain is one of the three most frequently sited gym associated injuries (lower back and knees being the other two).

If you’re not a competitive bodybuilder, or someone who wants to look like one, my advice is to cut down on shoulder training, and focus on lateral raise and/or shoulder press, while making sure that your chest (pushing exercise=anterior deltoid) and back (pulling exercises=posterior deltoid) exercises are truly challenging.

Of course, always follow strict good form. The first really bad rep performed should be the last rep of the set.

Happy training.

Weight training for youths

Knowledge is a never ending pursuit. Knowledge is constantly evolving, growing, and often changing our outlook in revelatory ways. Change is the nature of the honest intellectual.

The pursuit of intellectual integrity demands that the pursuer keep an open, but skeptical, mind, and when better evidence and new facts emerge, re-evaluation and change must follow.

This is a strength. Science is always looking at reality, and whenever a flaw in an answer is exposed, it looks for a better answer, based on new evidence and better observation, as opposed to dogmatically insisting that the earth is, indeed, the center of the solar system and flat, with the sun and planets all revolving around it.

This isn’t indicative of mistake. Once upon a time illness was thought to be the fault of bad spirits; that’s why we say “bless you” when you sneeze. Eventually, the nascent medical profession in the 16th century started making some connections to environment and certain illnesses (evidence that was known in to ancient Egyptians and Greeks, Babylonians and Romans, the great dynasties of ancient China and the Hindu wiseman of the subcontinent, as well as those unfortunate wise women of the middle ages burned at the stake for “witchcraft”). We now know better. We understand the role of bacteria,virus, environment, and genetics in human health, so our approach in treatment changed. Gradually. Some approaches were wrong and later corrected. Some were ahead of their time. Vaccination was used in the later 18th century during the American revolution with some success and very high risk. This led to further study, further experimentation, further refinement. Today, it’s unlikely that any reader of this post knows anyone with polio. If we lived in a faith determined world we’d still be trying to pray the flu away and dying in the millions instead of it being a moderate inconvenience (it was the deadliest persistent disease in human history until the discovery of bacterial causes and antibiotics).

So where is all this high minded exposition going? The New York Times has printed a new health article on the importance of weight lifting for children.

My friend and reader Thane pointed me towards this article: in the NY Times about weight training for youths.

Until 20 years ago, everyone outside of a few researchers considers this harmful and dangerous. For the last 10 years the published evidence has been mounting to the contrary. I found that evidence compelling and philosophically sound, but would have still cautioned against it as the preponderance of opinion still was strongly opposed. 5 years ago the debate was 50/50, but the trend was clear. No new evidence supporting the dangers of proper weight training for children emerged, while evidence of its being beneficial continued to accrue.
Perhaps this information will start filtering into the mainstream, and we can start teaching our children healthy habits earlier, to take into their adult lives, without dogmatic falsehoods holding them back.

Another take on Spinning

A really good blog post about spinning, for those of you who don’t participate in it.

Keep_the_Fit's avatarkktrainingsystems

Spinning is a form of exercise that focuses on endurance, strength, intervals, high intensity (race days) and recovery. It  involves a special stationary exercise bicycle with a weighted flywheel in a classroom setting. The features of the stationary bicycle include a mechanical device to modify the difficulty of pedaling, specially shaped handlebars, and multiple adjustment points to fit the bicycle to a range of riders. Many exercise bicycles have a weighted flywheel which simulate the effects of inertia and momentum when riding a real bicycle. The pedals are equipped with toe clips which allow for one foot to pull up while the other is pushing down. Some exercise bikes have clip-less receptacles for use with cleated cycling shoes.

A spinning class involves a single instructor at the front of the class who leads the participants through routines designed to simulate terrain and various outdoor riding situations. Some of the movements…

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