B.S Exercise Physiology. ask me your training questions

[tank2003]

Yea in the heat of it now, actually doing my thesis on anterior pelvic tilt. Gonna be a doozy of a semester but I am loving my advanced sport and physiology classes.

This textbook is life

lol..I had so many McArdle and Katch books. i had one main proffessor (because it was a small university) and he was sticklar for accuracy. if the insertion is the later upper 1/3 of this or that bony landmark, you HAD to get it precisely. but i learned so much from him. I still message him on ******** when i have questions. i should try and get him to join the shenangians.
and here are his books he wrote:

[azakdan2682]

Not sure if this was covered anywhere else but how terrible are sugar free red bulls and diet sodas for you ?

[azakdan2682]

cool thread OP


can you recommend me a hiit routine at the gym? ive started doing cardio the past couple months and have been doing a 3 mile jog in 30 minutes, haven't really pushed it yet on endurance/running.

3 mile jog should be around 25 mins

[tank2003]

Not sure if this was covered anywhere else but how terrible are sugar free red bulls and diet sodas for you ?

Well...it depends on which POV you are looking at them. Sugar is used by the body, but there are different types and we get PLENTY from fruit alone. So from this POV, substituting a sugar replacement or sugar alternatives, then you cut the extra needless kcals (Not many people know this, but if you mix 2 different types of sugar replacments (the single shot packets that are different colors (the sweet n low (red), splenda (yellow) and Equal ((blue) then it will be sweeter than using a single replacement)).

but if you look at them from a "natural vs artificial" perspective, there is strong evidence that too much of one type of replacement can keep you from losing weight, can cause health issues like headaches and some even suggest that things like dementia and parksinsons can be caused or hastened by replacements.

I would say that sugars DEFINITELY need to be limited because they have SO MANY extra calories. And even though i am a coke zero fiend, natural sugar like cane sugar is better in the long run for the body. It may keep you from losing weight but natural is better than artificial in most cases dealing with nutrition

3 mile jog should be around 25 mins

Yes, that is an avg time for 3 miles on a hiit schedule. even though i went in the army, i was originally going to shoot for USMC OCS but its so competitive and hard to get a spot since the school is so small. Anyway, I did treadmill intervals so i could learn to keep a good pace and my best time was 3 miles in exactly 21 min @ cycling between 6 mph jog and sprinting at 9 mph. I'm built like a deep freezer so running has always been tough, but my best 2 mile run time was 12:30. And believe me i was hauling ass. I always went balls to the wall on APFTs to where i would be dry heaving after

[TheDukeUSMC]

To piggy back on the sugar/energy drink question. I drink at least one a day. Should I just wean it out and do coffee? I don't want health problems.

[SkinnyBeast24]

To piggy back on the sugar/energy drink question. I drink at least one a day. Should I just wean it out and do coffee? I don't want health problems.

Google scholar is a great tool to find studies which usually give free access to the pdf files.

http://pediatrics.aappublications.or...3/511.full.pdf was a study done in 2010 looking at energy drinks.

Energy drinks have no therapeutic benefit, and many
ingredients are understudied and not regulated. The known and unknown
pharmacology of agents included in such drinks, combined with
reports of toxicity, raises concern for potentially serious adverse effects
in association with energy drink use. In the short-term, pediatricians
need to be aware of the possible effects of energy drinks in
vulnerable populations and screen for consumption to educate families.
Long-term research should aim to understand the effects in at-risk
populations. Toxicity surveillance should be improved, and regulations
of energy drink sales and consumption should be based on appropriate
research.

Bold is what you should be concerned about comparing energy drinks to coffee. Also, some energy drinks contain 2-3x as much as others so you need to really look at the amount.

Sugar will just cause you to crash, however, many research has looked at high and low glycemix index of foods and has found people to respond differently. For example, not everybody who consumes tons of high-GI Carbohydrates is going to crash and burn where most would.

[Sean786]

Hey man, much appreciation to you for starting this thread! I have read every part of it haha.

So, my issue...for about a year now I have experienced some unusual knee pain. I have a pinpoint spot of pain on the top middle edge of both knee caps, just about where the quad tendon attaches to the patella. It all started one day when I was squatting and was a gradual onset in my left knee. Started in the left knee and appeared in the right knee about a month later. There was no trauma, swelling or anything. The pain is only noticed when squatting or bending the knee, such as sitting down.

To combat this, I have seen a doc and was given the typical "here's some Motrin and a knee brace" convo. I took months off from all squats etc and noticed no change. This is extremely frustrating since I cannot hit my legs hard like I wish to.

My knee rotates externally a bit to where my knee caps point outward and I know I have a slight anterior pelvic tilt. I have good flexibility of the quads and hamstrings, but I'm not sure if this is an abductor issue or the adductors, hips, pirifimoris or what. Any suggestions or knowledge of this? It is not sharp pain and is mostly dull. Some days are better than others and it is hardly noticeable when walking or running.

Also, is HIIT best done before or after workouts or on off days from lifting?

[SkinnyBeast24]

H
Also, is HIIT best done before or after workouts or on off days from lifting?

This is an easy one. HIIT after workouts always. Why would you want to go into a heavy workout with depleted glycogen stores and low glucose levels after HIIT. After a workout, your body is more prime to start churning ATP from aerobic breakdown of macronutrients which would be your main source of energy to get through ATP [fat breakdown]. That's my simplified answer for that.

Off days from lifting would be the best of both worlds as you'd have prime glycogen stores and glucose levels to give you the best bang for your buck energy for lifts + HIIT.

[azakdan2682]

Well...it depends on which POV you are looking at them. Sugar is used by the body, but there are different types and we get PLENTY from fruit alone. So from this POV, substituting a sugar replacement or sugar alternatives, then you cut the extra needless kcals (Not many people know this, but if you mix 2 different types of sugar replacments (the single shot packets that are different colors (the sweet n low (red), splenda (yellow) and Equal ((blue) then it will be sweeter than using a single replacement)).

but if you look at them from a "natural vs artificial" perspective, there is strong evidence that too much of one type of replacement can keep you from losing weight, can cause health issues like headaches and some even suggest that things like dementia and parksinsons can be caused or hastened by replacements.

I would say that sugars DEFINITELY need to be limited because they have SO MANY extra calories. And even though i am a coke zero fiend, natural sugar like cane sugar is better in the long run for the body. It may keep you from losing weight but natural is better than artificial in most cases dealing with nutrition

Yes, that is an avg time for 3 miles on a hiit schedule. even though i went in the army, i was originally going to shoot for USMC OCS but its so competitive and hard to get a spot since the school is so small. Anyway, I did treadmill intervals so i could learn to keep a good pace and my best time was 3 miles in exactly 21 min @ cycling between 6 mph jog and sprinting at 9 mph. I'm built like a deep freezer so running has always been tough, but my best 2 mile run time was 12:30. And believe me i was hauling ass. I always went balls to the wall on APFTs to where i would be dry heaving after

Yeah I can't drink regular soda, I grew up on diet. I have Coke Zero or sugar free redbull a day. It's bad I figure, but I can't drink coffee and certainly addicted. Those are good run times, best 3 mile for me was around 22 mins, I never try that run competively...I just run at a smooth pace and I seem to burn the same or even more calls when I have a slower pace. That 2 mile is fast, I'm Air Force... we do a 1.5 mile for the test, my best was 9:12, but I normally get around 10 min.

[Kanvus]

What is the best way to deal with tendinitis/tendinopathy/tendon pain? specifically in the elbow

[tank2003]

What is the best way to deal with tendinitis/tendinopathy/tendon pain? specifically in the elbow

I'n guessing that you are either a beginner or just getting back to the gym after a long break.
Pain on the inside of the elbow is called medial epicondylitis and is referred to as golfer's elbow. Its the inflammation of the medial epicondyle of the humerus and is caused by repetitive use. In this case, it is the specific muscles that you use during a golf swing (its also sometimes called little league elbow and is caused by an immature player throwing about his weight class + the repetitiveness of overhand throwing.

On the opposite side of the elbow, under similar conditions, is called lateral epicondylitis. It has some of the same causes that golfer's elbow, repetitive use of the specific agonist you use in a tennis swing. Usually a huge cause is an adaptive process that that results in the shortening of the fascia and this happens because you may be sedentary, seated all day, spend a lot of time on a computer typing and playing on your phone too much.

There is no 1 fix for all. Some may get better with stretching, some may have mechanical issues that stem int he shoulder. If it keeps bothering you after good stretching and targeting like Jeff talks about, then i would start taking an anti-inflammatory prior to your gym time and delve more into forearm/elbow mechanical and kinesiological translation issues

[Ausaric]

I also have a B.S. in Kinesiology (in addition to another degree) and I can confirm that OP actually knows what he's talking about.

[Kanvus]

I'n guessing that you are either a beginner or just getting back to the gym after a long break.
Pain on the inside of the elbow is called medial epicondylitis and is referred to as golfer's elbow. Its the inflammation of the medial epicondyle of the humerus and is caused by repetitive use. In this case, it is the specific muscles that you use during a golf swing (its also sometimes called little league elbow and is caused by an immature player throwing about his weight class + the repetitiveness of overhand throwing.

On the opposite side of the elbow, under similar conditions, is called lateral epicondylitis. It has some of the same causes that golfer's elbow, repetitive use of the specific agonist you use in a tennis swing. Usually a huge cause is an adaptive process that that results in the shortening of the fascia and this happens because you may be sedentary, seated all day, spend a lot of time on a computer typing and playing on your phone too much.

There is no 1 fix for all. Some may get better with stretching, some may have mechanical issues that stem int he shoulder. If it keeps bothering you after good stretching and targeting like Jeff talks about, then i would start taking an anti-inflammatory prior to your gym time and delve more into forearm/elbow mechanical and kinesiological translation issues

well I'm not a beginner, but prior to this injury I took a 2 weeks break from gym and when I returned I made sure to warm up properly and stretch, Neither do I play golf or tennis, But I do play basketball alot. The dull pain has extended above the elbows not just the elbow itself but to the near end of the triceps, I don't know what cause the pain to expand, lately I've just been resting and icing my elbows

[tank2003]

well I'm not a beginner, but prior to this injury I took a 2 weeks break from gym and when I returned I made sure to warm up properly and stretch, Neither do I play golf or tennis, But I do play basketball alot. The dull pain has extended above the elbows not just the elbow itself but to the near end of the triceps, I don't know what cause the pain to expand, lately I've just been resting and icing my elbows

i didnt mean anything by the beginner comment. Those are just the common symptoms. You could try putting a compression band around your forearm. Ive had the same thing off and on but i couldnt find a constriction band big enough so i just bought a jumper's knee strap and put it on. It seemed to help. but that is, more or less, a reverse psychology tactic. Put pressure on the area and sometimes you can trick the body.

[iloveus]

I also have a B.S. in Kinesiology (in addition to another degree) and I can confirm that OP actually knows what he's talking about.

He's just googling and using wikipedia. Jk. :P

[vsportsguy]

Well...it depends on which POV you are looking at them. Sugar is used by the body, but there are different types and we get PLENTY from fruit alone. So from this POV, substituting a sugar replacement or sugar alternatives, then you cut the extra needless kcals (Not many people know this, but if you mix 2 different types of sugar replacments (the single shot packets that are different colors (the sweet n low (red), splenda (yellow) and Equal ((blue) then it will be sweeter than using a single replacement)).

but if you look at them from a "natural vs artificial" perspective, there is strong evidence that too much of one type of replacement can keep you from losing weight, can cause health issues like headaches and some even suggest that things like dementia and parksinsons can be caused or hastened by replacements.

I would say that sugars DEFINITELY need to be limited because they have SO MANY extra calories. And even though i am a coke zero fiend, natural sugar like cane sugar is better in the long run for the body. It may keep you from losing weight but natural is better than artificial in most cases dealing with nutrition

You don't hear stuff like this often because it's so hard to prove, but I agree with this. I have consumed a fuk ton of splenda in the past. I've even eaten spoonfuls of the stuff I used to like it so much. And I think one day it caught up to me. I was having these massive sugar cravings and binges and I think it was due to my excessive spenda consumption. It stopped when I cut it out.

Stevia, equal, or sweet and low doesn't taste nearly as good to me but doesn't cause negative side effects because I'm able to use them all in moderation (coffee or oatmeal). I also use real sugar sometimes. You can't cheat the body. I think it fuked with my brain in the sense that my brain got used to consuming ultra sweet food and not getting any calories out of it. So when I ate real sugar, my brain was undervaluing the calories I was actually consuming.

So as he said, I would mix and rotate between the artificial sweeteners and keep them in moderation. Sugar or honey is even better if you don't mind the extra calories. That's what I do and it works for me.

[tank2003]

You don't hear stuff like this often because it's so hard to prove, but I agree with this. I have consumed a fuk ton of splenda in the past. I've even eaten spoonfuls of the stuff I used to like it so much. And I think one day it caught up to me. I was having these massive sugar cravings and binges and I think it was due to my excessive spenda consumption. It stopped when I cut it out.

Stevia, equal, or sweet and low doesn't taste nearly as good to me but doesn't cause negative side effects because I'm able to use them all in moderation (coffee or oatmeal). I also use real sugar sometimes. You can't cheat the body. I think it fuked with my brain in the sense that my brain got used to consuming ultra sweet food and not getting any calories out of it. So when I ate real sugar, my brain was undervaluing the calories I was actually consuming.

So as he said, I would mix and rotate between the artificial sweeteners and keep them in moderation. Sugar or honey is even better if you don't mind the extra calories. That's what I do and it works for me.

Ivr had migraines since i was very young (2nd or 3rd grade) and i always chalked it up to a runaway headache or sinuses until i moved into a new apt in 2006. I started getting them everyday. EVERY DAY. And since then, its been my quest to try and sort some nutritional myths as indeed, very false. This lady who use to come into the restaurant would bring me the business cards of her favorite doctors (she said all indeed to do was let her know which doc and when and she would call him for me. She married into a prominent family here). One day she recommended that I try taking a magnesium supplement. It took me a week or so to figure out my tolerable upper limit but once i got that, I felt so much better. I'm a coke zero fiend and i wonder just how bad i've screwed myself with all the zeros ive drank. Here is a good refernce chart to let you know what you might be deficient or insufficient when you have cravings:

[Bonnappe]

Thoughts on doing heavy single leg leg press as my only main exercise for legs because of my imbalances? Essentially would only do that + hamstring curls and leg extensions, would that be enough to develop my legs properly?

[Ghombo]

Keep getting wrist pain in my right hand after chest day. Tried fixing my form, but still getting it. Weigh in on this?

[tank2003]

Thoughts on doing heavy single leg leg press as my only main exercise for legs because of my imbalances? Essentially would only do that + hamstring curls and leg extensions, would that be enough to develop my legs properly?

I thik it would be ok but i imagine that you would adapt over the period of a few weeks then plateau fairly hard. I would try high reps. Like 20-25 reps, building up to that of course. once you add weights in with 20 reps, then its no longer just your musculoskeletal system and start to add in a little bit of cardio.

Keep getting wrist pain in my right hand after chest day. Tried fixing my form, but still getting it. Weigh in on this?

Kind of pain? Shooting, burning, stabbing, sharp dull etc?
Can you identify what aggrivates it and what doesnt? When you do chests, what exercises usually follow? Pain that comes from Bench press doesnt typically show in the hands, which makes me think its closer to the hand. When you look at the bones (he radius and the unla) articulate with the wrist, you'll see that the radius is a bit shorter than the ulna (most because it pivots around the ulna at the elbow and it really shows in the wrist. Ideally, you'd want the radius and ulna at the same point so you can draw a straight line between the articulation point between where the radius and ulna meet the bones of the hand. As a direct result, the pain shows up down in the forearm. Bicep curls with a straight bar REALLY make it hurt and thats because its REALLY hard to curl a straight bar AND do it with strict enough form. As you get up top on a str8 bar curl, you tend to over supinate @ the wrist (supination means to externally rotate AWAY from the midline of the body). Going back to the shortness of the radius, there is a pocket of cartilage between the radium and the bones of the hand, and it tends to get pinch or compressed when you over supinate and the direct pain is referred through out the nerve chain (so you may not JUST feel it at the site where the problem is.

To fix this, you need to:
1. Drop the weight and focus on form. You'll need to ACTIVELY try not to supinate too much
2. Use a more neutral grip on curls (if you want to keep going with straight bar curls) which is the hand posiiton between supinated (palms facing you in a curl) and pronated Palms facing away when curling). Neutral grip is in between those 2 position (so when you are at rest, your palms would face your body; hand stance between a reg curl and hammer curl). So use an EZ curl

Personally, i would drop the str8 bar curl for a few weeks to let yourself recover then bring it back focusing on form

[iloveus]

Cardio fasted; Good or Bad?

[tank2003]

Cardio fasted; Good or Bad?

Acutely, yes. Chronically..well, i'm on the fence abotu that. There is always going to be some guy that has done this or that, so if you asked 100 people, you'd get different answers.

Acutely, your body would have to use ketone bodies as a primary fuel source since you fasted for 8+ hours and will deplete your glucose, glycogen and glucagon and you'd start to operate on a ketogenic diet like a lot of bb'ers do. But i'm not too sure that using this tactic all the time is good. I suppose that if you cycled that kind of diet, then you'd minimize any potential harms (if there are any at all).

[Gios]

I'm glad there's lots of Jeff cavalier links. My fav fitness youtuber. Verification he and op know their stuff.

Are behind the neck pull downs an effective exercise or bad for the neck?

[SkinnyBeast24]

Here's a brain buster for ya.

PCr has 3 suggested roles

1.) PCr acts as temporal buffer to maintain cellular ATP concentration and ATP-ADP ratio
2.) PCr may act as a spatial energy buffer OR an energy transport system between site of ATP production (mitochondria) and site of ATP utilization (myofibrils)
3.) Functional coupling with several other cellular reactions to facilitate integration of energy metabolism during muscle contraction

Diving deeper...

Adenylate kinase will generate H+ ions when creating ATP from 2 adp's.
Creatine kinase will sequester (isolate) these ions which prevents acidification of the cell at the onset of a contraction.

That is known as force coupling.

Now let's get real into it

Creatine kinase contains isoenzsymes....MM-CK found at the site of ATP utilization as well as Mi-CK found at site of ATP production.

The question

Does MM-CK also generate H + ions or does it isolate them b/c MM-CK occurs at the myofibrils and not the mitochondria?

Follow-up:

Does MM-CK have more of a prominent role compared to Mi-CK to isolate H+ ions from adenylate kinase if MM-CK does in fact isolate H+ ions?

[konyy]

What are your top mobility drills for athletes? I play hockey and usually find my hips, and quads to be sore and tight more than anything else. Any tips?
And what are some efficient ways to improve anaerobic conditioning for hockey?

[PlanDential]

opie do u wish u had done a useful degree?

[Ausaric]

Here's a brain buster for ya.

PCr has 3 suggested roles

1.) PCr acts as temporal buffer to maintain cellular ATP concentration and ATP-ADP ratio
2.) PCr may act as a spatial energy buffer OR an energy transport system between site of ATP production (mitochondria) and site of ATP utilization (myofibrils)
3.) Functional coupling with several other cellular reactions to facilitate integration of energy metabolism during muscle contraction

Diving deeper...

Adenylate kinase will generate H+ ions when creating ATP from 2 adp's.
Creatine kinase will sequester (isolate) these ions which prevents acidification of the cell at the onset of a contraction.

That is known as force coupling.

Now let's get real into it

Creatine kinase contains isoenzsymes....MM-CK found at the site of ATP utilization as well as Mi-CK found at site of ATP production.

The question

Does MM-CK also generate H + ions or does it isolate them b/c MM-CK occurs at the myofibrils and not the mitochondria?

Follow-up:

Does MM-CK have more of a prominent role compared to Mi-CK to isolate H+ ions from adenylate kinase if MM-CK does in fact isolate H+ ions?

I think you'd better focus your obscure bachelor degree nonsense on your obvious Gyno.

[SkinnyBeast24]

I think you'd better focus your obscure bachelor degree nonsense on your obvious Gyno.

Must suck having a low IQ

[tank2003]

I'm glad there's lots of Jeff cavalier links. My fav fitness youtuber. Verification he and op know their stuff.

Are behind the neck pull downs an effective exercise or bad for the neck?

He and BUFF dudes are where i turn for tips on this and that. Jeff is a pretty solid PT, everyone can benefit from watching his videos

Here's a brain buster for ya.

PCr has 3 suggested roles

1.) PCr acts as temporal buffer to maintain cellular ATP concentration and ATP-ADP ratio
2.) PCr may act as a spatial energy buffer OR an energy transport system between site of ATP production (mitochondria) and site of ATP utilization (myofibrils)
3.) Functional coupling with several other cellular reactions to facilitate integration of energy metabolism during muscle contraction

Diving deeper...

Adenylate kinase will generate H+ ions when creating ATP from 2 adp's.
Creatine kinase will sequester (isolate) these ions which prevents acidification of the cell at the onset of a contraction.

That is known as force coupling.

Now let's get real into it

Creatine kinase contains isoenzsymes....MM-CK found at the site of ATP utilization as well as Mi-CK found at site of ATP production.

The question

Does MM-CK also generate H + ions or does it isolate them b/c MM-CK occurs at the myofibrils and not the mitochondria?

Follow-up:

Does MM-CK have more of a prominent role compared to Mi-CK to isolate H+ ions from adenylate kinase if MM-CK does in fact isolate H+ ions?

bro, its been 10 years since i was in college.

What are your top mobility drills for athletes? I play hockey and usually find my hips, and quads to be sore and tight more than anything else. Any tips?
And what are some efficient ways to improve anaerobic conditioning for hockey?

Mobility: Deals mostly with muscle temperature (try to view it like this; is a rubber band more easilty stretched than a cold/frozen one?), if you arent mobile, then you cant get the flexibility so mobility limits flexibility; best when to do before exercise. low mobility shows itself with stiffness. The big places you want to focus on are shoulders, low back/hip

Flexibility: Deals with muscel length and stretching is your friend. Best done before and after workout, and before bed. I would say first thing in te AM, which is 100% true, but i prefer to loosen up a bit on my own before stretching. 2 types of stretching:
1. Static - stretching in place and usually just stretching one joint and generally means stretching while the body is not in motion
Ex: Toe touches to hit the calves
2. Dynamic - stretching while stretching multiple joints; EX: slow jog to get loosened up or walking lunges with no weight. The focus is to stretch those muscle PAST the farthest point you'll need them in the exercise

well, lifting weight helps alot since when you lift because its the most demanding, but its really hard to keep the heart rate up for very long and not pass out. So your body will have to compensate by getting the blood/nutrients to the muscle fascia and the waste away. One way this happens in increasing VO2 max and stroke volume (more blood pumped PER heart muscle contraction. Another way is to do HIIT. Burns a lot oc kcals and you REALLY know when youve done it correctly because you'll want to LDAR. The key here is to do the activities that push you a little beyond your comfort point so the body MUST compensate

opie do u wish u had done a useful degree?

At times. But your mom likes to play the PT and me where i'm the jock PT coach, and she is the fresh young girl looking to get in shape. So i bend her in any shape i want. Tell your dad to leave us alone or else he is getting banged

[iloveus]

I've been having this knee issue. It's on my left knee only. Whenever I twist it to the right it feels like it's about to pop. Whenever I squat or jump the left side of the knee hurts and has this mild pain. It only happens on my left knee.