Fitness Blog - June 2009

6 Great Reasons To Exercise

Do yo need a little extra motivation to help get you in shape this Summer? Well while you're sweating away on the treadmill striving for that bikini body remember that there are a few other really great perks that you will get from following an exercise program.  Here are a few!

Exercise & Workout article by Ben on Monday, June 22, 2009 3:32:57 PM EST

Putting On Some Size

      

This is a topic that I can definitely relate to because I have been training for hypertrophy and strength gains for over ten years.  I found the article really interesting and am going to try using the set timed intervals for each exercise rather than a specific number of repetitions to see how my body responds to the different method of training.  My goal is to put on a few more pounds of lean muscle over the next couple months and I've tried other systems like ladder training and super setting in the past to help increase the volume and intensity of my workouts so was very intrigued when I saw the headline claiming - "10 lbs. of new muscle in just 4 weeks!" 

I'm going to add the timed exercises into my workouts this week and follow the same split routine that is suggested in the article.  I'm also going to keep my lifts as simple as I can and be sure to include a lot of compound exercises like deadlifts, bent over rows, presses and step ups in every workout.  Wish me luck and I'll keep you all posted on my progress!

Exercise & Workout article by Ben on Monday, June 15, 2009 10:10:28 PM EST

Some Tasty Summertime Skewers

Here's a great summertime recipe for all you meat lovers out there! ;)

Diet & Nutrition article by Marlaena on Friday, June 12, 2009 11:59:35 PM EST

Elite Athletes and Bad Hips

        

Sports Medicine article by Ben on Sunday, June 07, 2009 2:23:16 PM EST

Glaucoma Study Shows Risk For Weight Lifters

Recent studies have shown there is an increase in intraocular pressure (IOP) for weightlifters while exercising, particularly when performing isometric activities or very heavy lifts.  Increased pressure in the eye is also the main cause for Glaucoma, a condition of the eye that may lead to partial or full vision loss.

Glaucoma is an eye disease that affects roughly two million people in the US. A progressive increase in intraocular pressure is a major cause of the condition. This pressure is a result of a build up of fluid (and poor drainage of it) within the eyeball that can lead to damage of the optic nerve (the nerve that transfers information from the eye to the brain). Though distinct symptoms are rare, loss of peripheral vision, headaches with nausea and vomiting, pain behind the eye ball and halos around lights can occur.

Funded by the New York Glaucoma Research Institute, a research paper was published in February 2006 on “Intraocular Pressure Variation During Weight Lifting” by Brazilian researchers. Measuring the IOP of the test subjects while executing bench presses, the study could successfully establish an increase in pressure inside the eye.

In 2008, a Norwegian study was presented on the same topic, further backing the conclusion,   proving a significant intraocular pressure increase continuously during isometric exercise.

Increased IOP when weightlifting is a direct result of the technique used by many weightlifters of holding one’s breath, most commonly in the latter stages of a set, when a stressful exercise is undertaken. There is an inclination to do this because it tends to give the body balance, stability and more focus on a certain muscle movement. The study in Brazil showed that those who breathed consistently through the set had a significantly lower increase in IOP compared to those who restricted their breathing.  Besides obvious limitations in oxygen flow to muscle cells, by holding your breath while lifting heavy objects, it also almost doubles the increased pressure within the eye.  

Despite the undeniable occurrence of increased IOP in isometric exercises and heavy weight lifting, no direct conclusion has been made regarding weight lifting as a cause of Glaucoma, as the condition develops over longer periods of time, but the studies can point to an increased risk in developing the disease.

Those that lift weights frequently, or those that are in a profession where heavy lifting is common, are recommended to visit your local eye doctor for further advice. Conclusively, a suggested tip to help reduce the risk of Glaucoma is a rich diet including Omega 3 fatty acids, found in fish, cabbage, walnuts and broccoli. Studies have proven a 13 % reduction in IOP in subjects on a high Omega 3 diet.

Exercise & Workout article by George on Tuesday, June 02, 2009 4:07:05 AM EST