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What Is Your Opinion About the Effectiveness & Safety of Lipo 6?
Published on Friday May 02 2008 1:04 pm
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What’s the Best Exercise After Thanksgiving Dinner?
Published on Thursday November 22 2007 6:44 pm
If you have enough energy and you are wondering about the best exercise after Thanksgiving, congratulations for having the motivation to work out. Many people, who blame the amino acid tryptophan in turkey meat for causing sleepiness after the traditional turkey dinner, are actually tired from travel, overeating, longer nights and the beginning of the stress of the holiday season. If you have eaten a traditional Thanksgiving Dinner, you are digesting a generous mix of carbohydrates, proteins and fats. The heavy combination puts a load on the stomach and digestive system which in turn gets priority blood flow. The muscles and the rest of the body are not getting as much blood circulation. That can make you feel tired and sleepy.
Within two hours of finishing your meal, you should avoid intense exercise. You probably won’t be in the mood anyway. The best exercise is a nice brisk walk with family and friends. Especially if you are relatively new to exercise. A brisk walk is not intense enough to require the two-hour wait after eating.
If you’re really ambitious, you probably have a home gym setup or a membership at a 24/7/365 gym. The post Thanksgiving Dinner workout is a good time to focus on the musculoskeletal system. Consider working on ‘tune-up’ exercises, such as your shoulder rotator cuff tendon exercises, Yoga exercises, or flexibility exercises. If your stomach is still distended, avoid hard flexion at the hips and low back. If you choose weight training, consider slow reps with extra attention to form and healthy, full breathing with full range of motion muscular contraction effort. Light-to-moderate cardio is also a good choice.
Friday you can pick up the intensity again, just watch out for Black Friday shoppers if you are on an outdoor training run or other outdoor cardio trek. There are plenty of preoccupied drivers in heavy traffic that have a shopping list on their minds, not pedestrian traffic.
The most important point about Thanksgiving and exercise and diet is to recognize that Thanksgiving is part of an eating season that begins with Halloween candy in October and ends with Valentines Day chocolates in February. Couple this prolonged eating season with inactivity associated with winter months; and many people gain a quick 10 pounds or more. Don’t let Thanksgiving be a turning point that leads you to turn off your activity switch and turn on your eating machine. Rest is great for the body. Just like rest and sleep are needed every day, the same goes for exercise. Activity includes cardio or aerobic work and progressive resistance or weight training. Examples of cardio are fast walking, running, swimming, exercise on elliptical machines, and exercise on stair climbers. Examples of acceptable weight training include, circuit training, multi-set weight training, and body weight exercises, such as push-ups, chin-ups, dips, squats and lunges. Beginners should do weights about every other day and some type of cardio should be done four to six days per week. Starting out slow the first three to six weeks.
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Is Beer Beneficial After a Marathon Run?
Published on Wednesday October 03 2007 8:43 pm
Q: I have heard that drinking beer after a marathon has a scientific benefit.
A: There are reports circulating that in the 1970s, Jim Fixx advocated beer drinking among runners. Other runners also claim there is a benefit to alcohol consumption after a marathon. If there is a benefit of alcohol consumption, it is probably psychological and not physiological.
Alcohol and Dehydration
Dehydration is known to cause a decrease in live running performance. Studies show that beer actually causes dehydration. Alcohol inhibits release of the hormone vasopressin and delays the sensation of thirst. Vasopressin is an antidiuretic hormone which causes the kidneys to conserve water, but not salt. Vasopressin is normally released by the body when the body is in a state of dehydration.Vasopressin also moderately increases vasoconstriction of blood vessels, increases peripheral vascular resistance and increases blood pressure.
Alcohol and Inhibition of Fat Metabolism
Scientists at the Indiana Alcohol Research Center reported in 2006 that alcohol ingestion inhibits metabolism of fat. The scientists reported that ethanol was shown to inhibit adenosine monophosphate-dependent protein kinase (AMPK), which (without alcohol inhibition) controls fatty acid metabolism by inhibiting acetyl-coenzyme A carboxylase, reducing malonyl-coenzyme A, and thereby permitting fatty acid transport into and oxidation in the mitochondrion.
In other words, when alcohol inhibits AMPK, then acetyl-coenzyme A carboxylase is not inhibited and intracellular malonyl-coenzyme A levels increase inside liver cells. The increase in malonyl-coenzyme A levels is related to decreased activity of the liver enzyme carnitine pamitoyltransferase I and decreased rate of fatty acid oxidation.
Bodybuilding.com reports (with no references) a study of eight men were given two drinks of vodka and lemonade separated by 30 minutes. Each drink contained just under 90 calories. Fat metabolism was measured before and after consumption of the drink.
For several hours after drinking the vodka, whole body lipid oxidation (a measure of how much fat your body is burning) dropped by 73%.
Effect of Alcohol on Glycogen Storage After Exercise
A study of the vastus medialis muscles of cyclists immediately after a glycogen-depleting workout showed that a direct effect of alcohol and reduced glycogen storage was unclear. Researchers reported a trend to reduced glycogen storage in eight hours, but not in 24 hours. The researchers concluded that alcohol consumption’s effect on glycogen storage was more indirect (rather than by direct biochemical proof) by displacing other carbohydrate intake with optimal recovery nutrition practices. Fuel from alcohol is not converted into glycogen.
Another study found that acutely impaired glycogen resynthesis in the tibialis anterior and the red muscle type of gastrocnemius muscle of rats, but it did not impair the resynthesis of glycogen to the white muscle type gastrocnemius.
Another study to note because of the irony of high concentration of glycogen in the muscle tissue of chronic alcoholics: Researchers discovered the inhibition of glycogen phosphorylase kinase at pH 6.8 at a very low concentration of ethanol. There was no effect of acetaldehyde on this enzyme. Neither ethanol not acetaldehyde has been shown to have any effect on glycogen synthase, glycogen phosphorylase, protein phosphatase or independent and cAMP-dependent protein kinases. This inhibition could explain the high concentration of glycogen in the muscle tissue of chronic alcoholics that is found when ethanol is present in skeletal muscle.
Sports nutritionist Dr. Liz Applegate emphasizes the research that alcohol actually interferes with the recovery process by hampering glycogen re-synthesis in the muscle and liver.
Alcohol Anyway …
However, many runners claim that a beer after a long run invigorates and it is still a favorite along finish lines. Of course beer AFTER a run isn’t going to affect the actual race and would probably only be a factor if a runner has another race to run within 24 hours.
Some road races in America today are based on alcohol parties. The Falmouth Road Race in Massachussetts is held every August on Cape Cod and utilizes an odd 7-mile distance because that is the distance between two bars, the Captain Kidd in Woods Hole and the Brothers Four in Falmouth. The race was founded by Tommy Leonard, a bartender who worked at a bar called Brothers four in Falmouth Heights.
Sources:
Eisenhofer G, Johnson RH. Effects of ethanol ingestion on thirst and fluid consumption in humans. Am J Physiol. 1983 Apr;244(4):R568-72.
Crabb DW, Liangpunsakul S. Alcohol and lipid metabolism.
J Gastroenterol Hepatol. 2006 Oct;21 Suppl 3:S56-60. Review.
Guzman M, Geelen MJ. Short-term inhibition of carnitine palmitoyltransferase I activity in rat hepatocytes incubated with ethanol. Biochem Biophys Res Commun. 1988 Jul 29;154(2):682-7
Guzman M, Castro J, Maquedano A. Ethanol feeding to rats reversibly decreases hepatic carnitine palmitoyltransferase activity and increases enzyme sensitivity to malonyl-CoA.
Biochem Biophys Res Commun. 1987 Dec 16;149(2):443-8
Burke LM, Collier GR, Broad EM, Davis PG, Martin DT, Sanigorski AJ, Hargreaves M.
Effect of alcohol intake on muscle glycogen storage after prolonged exercise. J Appl Physiol. 2003 Sep;95(3):983-90
Peters TJ, Nikolovski S, Raja GK, Palmer TN, Fournier PA. Ethanol acutely impairs glycogen repletion in skeletal muscle following high intensity short duration exercise in the rat. Addict Biol. 1996;1(3):289-95.
Cusso R, Vernet M, Cadefau J, Urbano-Marquez A. Effects of ethanol and acetaldehyde on the enzymes of glycogen metabolism. Alcohol Alcohol. 1989;24(4):291-7.
Keywords:
alcohol muscle glycogen recovery
ethanol muscle glycogen recovery
— mb
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Test
Published on Monday September 03 2007 1:32 pm
Test … Questions and answers coming soon …
– mb
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Fitness Questions and Answers
Published on Monday September 03 2007 9:39 am
Welcome to FITNESS QUESTIONS AND ANSWERS from Exercise-Reports.com.
All topics about fitness, sports performance, work performance, health promotion, and wellness are fair game for questions and answers.
Questions are posted as they arrive, so some answers will be ON THE WAY, or IN DEVELOPMENT or just plain CASE CLOSED!
Keep in mind that while many categories of the human body are very similar from person-to-person, we all have some individual characteristics that can be very specific to our own minds and bodies. Therefore, even though we are — for the most part — genetically very similar, some of us have specific genetic traits or environmental experiences that might require very specific answers to questions. Answers are produced for the general public, with an attempt to mention exceptions to the rule. Just keep in mind, you can learn from the general population, but your best performance enhancement and health promotion results from a journey of learning the specifics about your body as you discover your own inborn traits, your experiences (for example: victories, losses, illnesses and injuries) and your own aging process.
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