6/29/2014

Sleep for Peak Performance


Sleep for Peak Performance

By David Kathmann, MS, RSCC, CSCS, NSCA-CPT
Written on June 29, 2014





Sleep is essential in recharging the body.  Sleep allows the body to repair itself from the wear and tear of the day, as well as help the mind organize thoughts and improve cognition. This is especially true for athletes. Athletes push their bodies daily in order to perfect their skills and succeed in their chosen sport. Sleep helps muscles repair and grow, improve the immune system, allow recovery of the nervous system, help regulate homeostasis (i.e. blood glucose), organize thoughts and skills developed during the day, and improve one’s mood state. For the general population, it is suggested to get 7 to 8 hours of sleep per night, but for athletes to perform at their peak, 9 or more hours may be necessary.

            A study in the Sleep journal conducted on Stanford basketball players found that extended sleep improved sprint times, shooting accuracy, percentage of shots made, reaction time, and mood-state (i.e. improved vigor and decreased fatigue and depression; 2). The players reported being in bed for 10 hours, but actual sleep (measured via an actigraphy; think Fitbit watch) was, on average, 8.5 hours.

            Napping for 20-30 minutes in the middle of the day after a night of partial sleep deprivation (i.e. four hours of sleep) can help improve performance (i.e. sprint performance and alertness). However, napping should not be relied upon as a main form of sleep.

            Quality sleep and sleep duration is essential to help an athlete achieve peak performance. Focus should be put on trying to get at least 9 hours of sleep a night. The exact amount of sleep may vary between each individual athlete and each athlete should make note of how much sleep is required to feel and perform at their best (i.e. alert, reduced fatigue, improvement in performance standards, and ability to recover day-to-day). Use the chart below for strategies to help in achieving those quality 9 hours of sleep.


         Picture Source (1) – Bird, S.P. Sleep, Recovery, and Athletic Performance: A Brief Review and Recommendations. 
                                                 Strength Cond. J. 35(5):45, 2013.

      1.  Bird, S.P. Sleep, Recovery, and Athletic Performance: A Brief Review and Recommendations. Strength Cond. J. 35(5):45, 2013.

     2.  Mah, C.D.; Mah, K.E.; Kezirian, E.J.; and Dement, W.C. The Effects of Sleep Extension On The Athletic Performance of Collegiate Basketball Players. Sleep 34(7):943-950, 2011.

5/20/2014


Deadlift: What's the goal? - Here is an article I wrote for the PBSCCS (Professional Baseball Strength & Conditioning Coaches Society) on the difference between the traditional deadlift with a straight barbell and the deadlift with a hex bar. These concepts discussed can be applied to any sport, not just baseball. Make sure you know the difference between the two movements and choose accordingly to your goals.


5/03/2014


3 Reasons Why You Need To Lift With A Full Range Of Motion

By David Kathmann, MS, RSCC, CSCS, NSCA-CPT
Written on April 30, 2014

            Exercises preformed with a limited range of motion, whether intentional or not, are fractions of a lift.  Lifting with a short range of motion does not get to be called a full lift.  For example, a squat performed above parallel (parallel being the crease of the hip just below the top of the knee) is not considered a full squat; rather it is a fraction of the squat.  Any lift that isn’t performed correctly and with the proper range of motion is simply cutting yourself short. Put your ego and previous knowledge aside, drop the weight, and start reaping three benefits of lifting with a full range of motion.
  •       Get stronger

  •       Better for the joints

  •       Gain flexibility



1.     Get stronger – We all know “Half-Rep Harry” at the gym. This is the guy that thinks he is impressing everyone with how much weight he is lifting, but only moves those weights half way (or less!) through the proper range of motion. Yes, it is true that you can lift more weight through a partial range of motion, but it does not impress anyone. Check your ego at the door and start moving those weights through a full range of motion. Moving weights through a full range of motion engages more muscles and muscle fibers (1,3,4).  This results in more testosterone and growth hormone production to aid in muscles strength, growth, and a drop in body fat (5). Performing exercises over a full range of motion requires more work; and yes it is harder, but harder leads to stronger gains.  
As you get stronger with a full range of motion, you naturally will get stronger through the partial ranges of motion too, but it doesn’t necessarily work the other way around. Lifting with a partial range of motion only strengthens the muscles through that specific range, leaving the rest of the range weak. Utilizing a full range of motion strengthens the muscles utilized through their complete range of motion. Lastly, as muscles get utilized over a full range of motion and get stronger, the tendons must also get stronger leading to a decreased chance of injury during sporting events.

2.     Better for the joints – Lifting with a partial range of motion gives the lifter false confidence in the amount of weight his body can truly handle and is most apparent when it comes to the joints (2).  Heavy, unaccustomed weights load joints and their associated ligaments and tendons heavier than they can handle. This overload can cause damage to the joints, ligaments, and tendons. Lifts performed with partial ranges of motion can lead to inflammation in joints, tendonitis, and/or some other injury. However, exercises performed over a full range of motion with proper form and with weights that can be safely handled allow muscles and their tendons to take part in stabilizing and protecting the joints, without improperly overloading the joint (4). Side note - Incorrectly performed exercises do not get to label a correctly performed movement as “bad” or “dangerous”.
Hamstrings help keep the knee neutral when squatting properly.

3.     Gain flexibility – Moving weights through a proper, full range of motion allow the muscles to stretch and contract over a longer distance. As mentioned above, lifting weights through a partial range of motion only strengthens (and moves) the muscle through that specific range of motion. A common half-rep exercise is the bench press. Many people like to bench press with the elbows only going to 90 degrees because they feel it is “safer” on the shoulders and they can move heavier weights. However, the muscles, especially the pectoralis major (“the pecs”), only move a short distance and only get strengthened through that short range of motion. This causes the pectoralis muscle to shorten and draw the shoulders forward into a rounded position. Moving the weight through a full range of motion and letting the pec muscles stretch, while getting stronger throughout a full range of motion, can solve this shortening issue (as well as balancing out upper body pushing movements with pulling movements). This same principle can be applied to many other lifts and provide increased flexibility throughout the entire body with minimal time spent with static stretching (6).                                                                               

Put the ego aside, learn the proper form for each lift (i.e. squat, deadlift, overhead press, pull up, and bench press) and start moving through a full range of motion. Yes, the weights may be significantly lighter, but consistent focus on lifting through a proper range of motion will ultimately lead to bigger strength gains, happier joints, and increased flexibility.

Disclaimer: Photos in this article are not property of Pro Fit Strength and Conditioning and are intended only for visual entertainment.


REFERENCES

1.  Clark, D.R.; Lambert, M.I.; and Hunter, A.M. Muscle Activation in the Loaded Free Barbell Squat: A Brief Review. J Strength Cond. Res. 26(4): 1169-1178, 2012.

2.  Drinkwater, E.J.; Moore, N.R.; and Bird, S.P. Effects of Changing From Full Range of Motion to Partial Range of Motion on Squat Kinetics. J Strength Cond. Res. 26(4): 890-896, 2012.

3.  Paoli, A.; Marcolin, G.; and Petrone, N. Influence of Different Ranges of Motion on Selective Recruitment of Shoulder Muscles in the Sitting Military Press: an Electromyographic Study. J Strength Cond. Res. 24(6): 1578-1583, 2010.

4.  Pinto, R.S.; Gomes, N.; Radaelli, R.; Botton, C.E.; Brown, L.E.; and Bottaro, M. Effect of Range of Motion on Muscle Strength and Thickness. J Strength Cond. Res. 26(8): 2140-2145, 2012. 

5.  Shaner, A.A.; Vingren, J.L.; Budnar Jr, R.G.; Duplanty, A.A.; and Hill, D.W. The Acute Hormonal Response to Free Weight and Machine Weight Resistance Exercise. J Strength Cond. Res. 28(4): 1032-1040, 2014.

6.  Simao, R.; Adriana, L.; Salles, B.; Leite, T.; Oliveira, E.; Rhea, M.; and Reis, V.M. The Influence of Strength, Flexibility, and Simultaneous Training on Flexibility and Strength Gains. J Strength Cond. Res. 25(5): 1333-1338, 2011.



 2014 Pro Fit Strength and Conditioning www.pfstrength.com

11/26/2013

Weight-Loss for Women


            


Weight-Loss for Women

By David Kathmann, MS, RSCC, CSCS, NSCA-CPT
&
Nicole Rubenstein, MS, RD, CSSD, CDE
Written on November 26, 2013

            Women are at a disadvantage when it comes to losing weight compared to men.  Much of this has to do with differences in testosterone levels and the type of fuel burned at rest. In addition, women may be striving to achieve an unrealistic figure. Thank the media for this, as they have distorted what an ideal body looks like for women.  The pursuit of an unattainable body image, perpetuated by magazines and television highlighting unrealistic and unhealthy body images, leads women to try outrageous diets yielding rapid weight loss followed by weight regain.  Use the tips below to achieve a healthy body and weight that can be maintained for life!

  •      Lift heavy weights
  •      Perform high intensity sprints (or circuits)
  •     Eat protein
  •     Get your Vitamin D
  •     Do not stress!!


      Women are afraid of getting bulky when lifting heavy weights. However, you do need to lift heavy weights using multi-joint movements over a full range of motion, like the squat and deadlift. The effect of lifting heavy weights will increase your lean body mass, decrease your fat mass, increase your testosterone, increase strength, and much more (11). An increase in testosterone and lean muscle mass, no matter how small, from lifting heavy weights will help to get rid of those stubborn inches on your hips and “tone up”, much better than aerobic exercise alone in women (4,8,12,14). Testosterone is much higher in men and helps explain why men are able to grow bigger muscles and have a lower body fat percentage.
      Don’t be afraid to sweat in the gym too. A woman’s body prefers to burn fat as a fuel source during exercise, but not as much during rest (glucose is preferred at rest for women; 1); which may lead to an increase in fat storage. Men, on the other hand, prefer to burn fat at rest and may help explain why they are able to lose fat and maintain a lower body fat percentage. Women, you can fight back by incorporating high intensity exercise (think heavy breathing, heart pumping, and muscle burning exercise; see my previous post on lactate). A lot of calories will be burned during intense exercise, and even more calories throughout the day after a hard workout (compared to a long, aerobic workout; 12, 14). Calories burned during exercise and throughout the day, in combination with extra lean muscle mass, leads to a rise in your metabolism; which equates to even more fat loss!
In order to grow that lean muscle mass you need to ingest protein.  Protein will help you to recover from workouts, repair and aid in the growth of your muscles, and raise your metabolism even more! A good rule of thumb is to eat/drink about 15 grams of protein before your workout and 20-25 grams after your workout. This might look like a Greek yogurt before your workout and 3 oz chicken breast after your workout. A diet that consists of at least 0.68 grams of protein per pound of body weight may be necessary in order to maintain lean body mass when restricting calories; thus, losing weight mainly from fat (6). An optimal goal would be to have 30% of your total calories consumed coming from protein. Also, a diet lower in carbs, as a means to decrease calories (compared to a low-fat diet), is more effective at losing body weight, specifically body fat (2,10,13,14). Make sure to round out that diet with vegetables, fruits, and low-glycemic carbohydrates (i.e. quinoa).
 One vitamin in particular that may aid in weight loss is Vitamin D. A lack of outdoor activities, sunscreen use, dark skin pigmentation, the latitude you live at (Colorado gets little vitamin D in winter months), and time of year can all lead to low blood vitamin D levels (3,7). Vitamin D deficiency (<20 ng/ml) can increase the risk for osteoporosis, bone fractures, and may be related to other health problems, such as autoimmune and cardiovascular diseases; as well as a possible association of low vitamin D levels to muscle weakness and fat accumulation (3,7,9). Many people with a vitamin D level <20 ng/ml report fatigue, as well as muscle and joint pain (3). If you’re tired and your body hurts, you don’t feel like exercising! Ask your doctor to check your vitamin D level. If it’s low, you may be prescribed a prescription dose of vitamin D for 3 months. Most people find 1000-2000 IU vitamin D to be a sufficient maintenance dose. However, check with your doctor first to see what is the best dose for you.



     
If all this information is an overload, do not stress. I repeat, do not stress!  Stress can lead to an accumulation of fat (5). Excessive stress leads to the production of cortisol.  Cortisol, in turn, leads to fat accumulation. Exercise should be viewed as means to get the body you desire and an escape from the stress of every day life; which leads to an improvement in body composition (decrease in fat mass) and psychological health.
      Take the information provided and use it to your advantage to transform your body into the body of your dreams.  If you need help in that pursuit, we here at Pro Fit S&C can help you achieve that dream with our 1-on-1 training, group training,and/or nutrition counselingDon’t wait till January to work on that bikini body, start today!

       Disclaimer: The materials and content contained in this article are for general health information only and are not intended to be a substitute for professional medical advice, diagnosis or treatment. Readers of this article should not rely exclusively on information provided in this article for their own health needs. All specific medical questions should be presented to your own health care provider.
Some photos in this article are not property of Pro Fit Strength and Conditioning and are intended only for visual entertainment.




REFERENCES

        1.   Blaak, E. Gender Differences in Fat Metabolism. Cur Opn Clin Nutr Metab Care 4:499-402, 2001.
 
2.    
Brehm, B.J., Spang, S.E., Lattin, B.L., Seeley, R.J., Daniels, S.R., and D’Alessio, D.A. The Role of Energy Expenditure in the Differential Weight Loss in Obese Women on Low-Fat and Low-Carbohydrate Diets. Endocrine Care 90(3):1475, 2004.
 
3.     Cannell, J.J., Hollis, B.W., Zasloff, M., and Heaney, R.P. Diagnosis and Treatment of Vitamin D Deficiency. Expert. Opin. Pharmocother. 9(1):107-118, 2008.
 
4.     Curioni, C.C. and Lourenco, P.M. Long-Term Weight Loss After Diet and Exercise: A Systematic Review. Int J Obesity 29:1168-1174, 2005.
 
5.     Epel, E.S,  McEwen, B., Seeman, T., Matthews, K., Castellazzo, G., Brownell, K.D., Bell, J. and Ickovics, J.R. Stress and Body Shape: Stress-Induced Cortisol Secretion is Consistently Greater Among Women with Central Fat. Psychosom Med. 62(5):623-632, 2000.
 
6.     Evans, E.M., Mojtahedi, M.C., Thorpe, M.P., Valentine, R.J., Kris-Etherton, P.M., and Layman, D.K. Effects of Protein Intake and Gender on Body Composition Changes: A Randomized Clinical Weight Loss Trial. Nutrition & Metabolism 9:55, 2012.
 
7.     Grant, W.B. and Holick, M.F. Benefits and Requirements of Vitamin D for Optimal Health: A Review. Altern. Med. Rev. 10(2):94-111, 2005.
 
8.     Jakicic, J.M., Marcus, B.H., Lang, W., and Janney, C. Effect of Exercise on 24-Month Weight Loss Maintenance in Overweight Women. Arch Intern Med. 168(14):1550-1559, 2008.
 
9.     Kremer, R., Campbell, P., Reinhardt, T., and Glisanz, V. Vitamin D Status and Its Relationship to Body Fat, Final Height, and Peak Bone Mass in Young Women. J Clin Endocrinol Metab 94(1): 67-73, 2009.
 
10.   Layman, D.K., Evans, E., Baum, J.I., Seyler, J., Erickson, D.J. and Boileau, R.A. Dietary Protein and Exercise Have Additive Effects on Body Composition During Weight Loss in Adult Women. J Nutr. 135(8):1903-1910, 2005.
 
11.   Marx, J.O., Ratamess, N.A., Nindl, B.C., Gotshalk, L.A., Volek, J.S., Dohi, K., Bush, J.A., Gomez, A.L., Mazzetti, S.A., Fleck, S.J., Hakkinen, K., Newton, R.U., and Kraemer, W.J. Low-Volume Circuit Versus High-Volume Periodized Resistance Training in Women. Med Sci Sports Exerc. 33(4): 635-643, 2001.
 
12.   Sanal, E., Ardic, F., and Kirac, S. Effects of Aerobic or Combined Aerobic Resistance Exercise on Body Composition in Overweight and Obese Adults: Gender Differences. A Randomized Intervention Study. Eur J Phys Rehabil Med. 49(1):1-11; 2013.
 
13.   Shai, I.S., Schwarzfuchs, D., Henkin, Y., Shahar, D.R., Witkow, S., Greenberg, I., Golan, R., Fraser, D., Bolotin, A., Vardi, H., Tangi-Rozental, O., Zuk-Ramot, R., Sarusi, B., Brickner, D., Schwartz, Z., Sheiner, E., Marko, R., Katorza, E., Thiery, J., Fielder, G.M., Bluher, M., Stumvoll, M., and Stampfer, M.J. Weight Loss with a Low-Carbohydrate, Mediterranean or Low-Fat Diet. N Engl J Med. 359(3):229-241, 2008.
 
14.   Stiegler, P. and Cunliffe, A. The Role of Diet and Exercise for the Maintenance of Fat-Free Mass and Resting Metabolic Rate During Weight Loss. Sports Med. 36(3):239-262, 2006.