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Link Love - Training, Metabolism, Gaining Mass, Intense Exercise, And Childhood Obesity

Posted Apr 15 2009 11:01pm

Just a friendly reminder…hope you got a big return!

I’ve been sitting on lots of articles lately, waiting for a chance to write something about them, but the backlog just keeps growing. So we’re going rapid-fire style today, giving some link love and a couple brief thoughts on each. There’s quite a few links here, so you have some reading to do!

Our buddy Rusty at Fitness Black Book shows us that you don’t even need a gym to build mass… you can build mass with bodyweight exercises.

I think he’s telling us not to do these things - Jump Coach tells us how to screw up our training.

Most of us have been guilty of some of these at one time or another. It’s always a nice reminder to see a list of mistakes you’re making. Which of these do you see most often when training others?

Further proof that cardio ain’t king - Here’s an article from ScienceDaily showing that high-intensity sprints boost the metabolism.

A regular high-intensity, three-minute workout has a significant effect on the body’s ability to process sugars.

We’ve discussed a few times before that long and slow cardio doesn’t generate lasting weight loss. Sure, a few minutes a few times a week isn’t going to turn you into an Olympian. But it can keep you strong, healthy, and lean, which is what most of us are shooting for. And since a few minutes can be valuable and productive, there is absolutely no excuse for not exercising. If you are mobile, you can exercise…it’s that simple.

And if you have other excuses, Mark’s Daily Apple already took the time to shoot them all down. Get up, get out, do something.

So do some high-intensity exercises - Here’s one from EurekAlert: Older people who diet without exercising lose valuable muscle mass

The new study also showed that when older people diet without exercising, they lose more lean muscle compared to those who exercise, said senior researcher Bret H. Goodpaster. When they combined weight loss with exercise, it nearly completely prevented the loss of lean muscle mass. The results are important because older people tend to lose muscle mass as they age and too much muscle loss may interfere with activities of daily living.

This is important research here. A lot of people think “losing weight” is the goal. It’s not. Losing fat is the goal. Weight is a fairly unimportant number. I mean, you can lose weight by cutting off your leg, but few would argue that’s healthy. Muscle mass is of huge importance as we age too. You don’t want to be the old man doing the Elderly Shuffle because you are too weak and unbalanced to pick up your feet.

You seriously think you are too old to exercise?

Speaking of short, but intense workouts - Gym Junkies gave an awesome run-down of workouts you can fit into 8 minutes or less, no gym required. Some of these don’t even require equipment. I would’ve loved to have had these back when I was traveling full-time for my job.

Perhaps it’s the sub-par diet? - Here are two articles that fit together nicely: One Hour Of Moderate Daily Exercise Insufficient To Curb Childhood Obesity, Experts Argue and physically fit kids do better in school.

I’m not entirely sure I believe that an hour of activity a day isn’t enough for kids, with one caveat: they must be eating REAL FOOD, like I talked about in this Nutrition 101 post. You cannot overcome a poor diet with exercise.

As for physical fitness, there’s no doubt that it helps with concentration and intelligence. Did you know that exercise also improves blood flow to the brain? Maybe we can start dispelling that “dumb jock” myth. I bet physical fitness also correlates with more self-confidence and better social lives to go with improved health.

Age ain’t nothin’ but a number - Ross Enamait provides some motivation for those that think age is an excuse. Check out the videos of this 55-year old that can probably kick your ass.

I love the posts Ross makes highlighting older or “disabled” athletes. Yeah, yeah, I know that 55 isn’t old, but it’s certainly an age when few people are remaining healthy and active. But looking at people like Mark Sisson and Art DeVany, you can see that there’s no reason that you can’t be in good shape even though you’re “over the hill”.

Frankly, between Mark Sisson slapping you and your excuses around and Ross showing you that you’re younger and more able-bodied than lots of people that don’t make excuses, if you don’t get out and do something, you’re probably hopeless.

Have any thoughts on any of these articles?

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