Yet more evidence on the side of eating right and staying fit, “Higher Testosterone May Equal Lower Heart Risks.”

The interesting thing at the end of the article is that the researcher immediately turns to whether a pill may help in the future, “What’s needed”, she added, “is evidence from clinical trials that actually test whether testosterone replacement in older men cuts the risk of heart disease and stroke.”

We’re so caught up in the “fix” we forget about how to prevent it in the first place! I’m pretty sure what’s needed is that earlier in life we treat our bodies right, work to maintain our lean mass and keep body fat levels low – something that can be accomplished without a pill.

Higher Testosterone May Equal Lower Heart Risks

(Reuters) Elderly men with naturally higher levels of testosterone may be less likely to suffer a heart attack or stroke than those men with lower levels of the hormone, according to a study.

Findings published in the Journal of the American College of Cardiology showed that of 2,400 Swedish men in their 70s and 80s, those with the highest testosterone levels were less likely to suffer a heart attack or stroke over the next several years than men with the lowest levels.

But the results do not prove that testosterone itself deserves the credit, and it’s too soon to recommend testosterone replacement to try to lower heart risks.

“What we can say is that elderly men with high testosterone levels are relatively protected against cardiovascular events, and therefore lower testosterone is a marker for increased cardiovascular risk,” said Asa Tivesten, at Sahlgrenska University Hospital in Goteborg, Sweden, who led the study.

It’s known that any serious health condition can lower testosterone levels, as can obesity. But in the study, the researchers accounted for a number of health factors — including the men’s weight, blood pressure and any diagnoses of diabetes, heart disease or stroke at the outset.

Of 604 men in the bottom quarter for levels of the “male” hormone at the study’s start, 21 percent had a heart attack, severe chest pain or stroke over roughly five years.

That compared with roughly 16 percent of the 606 men who started out with the highest testosterone levels.

Even accounting for health factors, men in the highest-testosterone group still showed a 30 percent lower risk of heart disease or stroke compared with the other three-quarters of the study group.

But that doesn’t rule out the possibility that something other than testosterone may be at work, said JoAnn Manson, chief of preventive medicine at Brigham and Women’s Hospital in Boston, who was not involved in the study.

“Low testosterone may be a marker of other health conditions that put men at higher risk of cardiovascular disease,” she said.

Potential reasons for why higher natural testosterone levels may be good for the heart include the fact that higher testosterone generally means less body fat and more lean muscle.

What’s needed, she added, is evidence from clinical trials that actually test whether testosterone replacement in older men cuts the risk of heart disease and stroke.

Those trials are ongoing and so far, she noted, the results are mixed on whether testosterone replacement improves “intermediate” outcomes like cholesterol or blood sugar levels.

No one yet knows if it affects the ultimate outcomes of cardiovascular disease and lifespan.

“There are many unanswered questions, and I don’t think this means that men should be trying to boost their testosterone with testosterone replacement therapy,” she said.

The experience with hormone replacement therapy (HRT) in women offers a cautionary tale.

Before 2002, many women used HRT in the hopes of warding off heart disease and osteoporosis. Then a large U.S. clinical trial found that women given pills containing estrogen and progesterone actually had higher risks of blood clots, heart attack, stroke and breast cancer than women given placebo pills.

Now HRT is largely used only for treating severe hot flashes — and then, only at the lowest dose and for the shortest time possible.

“So there are concerns about the risks in men,” Manson said.

Among those are the potential for testosterone to contribute to blood clots, liver damage or prostate cancer.

“This is a study of endogenous (natural) hormone production. It does not provide information about what is happening when hormones are given as a therapy,” Tiveston said.

SOURCE:bit.ly/oDvZxv

(Reporting from New York by Amy Norton at Reuters Health; editing by Elaine Lies

Storm Force Fitness can help men (and women) of any age get fit and stay fit! “Like” us on Facebook to get started with our free introductory videos, and sign up for our mailing list to get the latest news and special deals!

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We all remember the “toning shoe” craze (and look how that turned out, Reebok!) but how about the “barefoot” shoe craze. The most popular barefoot shoe are Vibram FiveFingers, but there are a slew of competitors out there on the market today. This article, “Are Barefoot Shoes Really Better” focuses on the use of these shoes for running (which I believed is why they were developed), but there are a number of instances where these shoes can be worn in the gym to great effect (personally have found these to be insanely beneficial to standing hamstring work).

The reviews for improved running stride and less impact? Mixed. Read on…

Are Barefoot Shoes Really Better?
By Tara Parker-Pope

Barefoot running may be trendy, but for scores of runners who train on urban streets or rocky trails, running without foot cover isn’t an option. As a result, many runners have switched to minimalist sports shoes that add a thin layer of protection without detracting from the feeling of running barefoot.

But do minimalist running shoes really reduce wear and tear on a runner’s body?

The American Council on Exercise, a nonprofit group that reports on fitness, recently sponsored a small study to learn more about the popular footwear. Researchers from the University of Wisconsin, La Crosse, asked 16 women, all healthy recreational joggers ages 19 to 25, to spend two weeks getting used to running in the Vibram FiveFingers, a snug, glovelike shoe that weighs less than five ounces. The women were advised to use the shoes, the best-selling brand of barefoot sports shoes, three times a week for up to 20 minutes a day.

The women then returned to the lab, where researchers analyzed their form, foot-strike patterns and the force at which they hit the ground under three different running conditions — with regular running shoes, barefoot and while wearing the Vibram FiveFingers.

The researchers found that half of the women who switched to barefoot running or minimalist sports shoes failed to adjust their form, resulting in more wear and tear on their bodies, not less.

The study showed that when the women were wearing traditional running shoes, they all used a rear-foot strike, meaning they landed predominantly on their heels. But when the women switched to barefoot running or the Vibram FiveFingers, only half of them adjusted their form, as recommended, to a forefoot strike pattern, which entails landing mainly on the ball of the foot. The other half of the women kept the same form whether running barefoot, in Vibrams or in their cushy running shoes — landing first on their heels as they propelled themselves along.

Women who used the correct form experienced lower-impact forces on the foot while running barefoot or in Vibrams. But among the women who didn’t change their form and continued to land on their heels, the impact forces created by barefoot and Vibram running were nearly twice as high as in regular athletic shoes.

“People who run, they’ve run in shoes for so long, landing on their heels, that some of them are going to continue to do that,” said John P. Porcari, professor of exercise and sports science. “When you land on your feet, the force gets transmitted up the kinetic chain — to feet, to ankles, to knees, to hips, to back. That’s why runners can have injuries from their toenails to their belly button.”

Cedric Bryant, the chief science officer for the American Council on Exercise, said the study shows how important it is for new barefoot and Vibram runners to pay attention to form and slowly transition out of traditional shoes.

“Take the slow and steady approach,” he said. “Rather than going out and trying to run your typical distances at your typical speeds, give yourself ample time to adapt and adjust to this new style.”

The council recommends that runners who want to switch to barefoot or minimalist shoes begin with brisk walking. Once they start running, new barefoot and Vibram runners need to shorten their stride and focus on landing on the forefoot as opposed to the heel. Someone who has been running four or five times a week should try the minimalist shoes for only a portion of one of their runs until they adjust to the change, Dr. Bryant said.

“The key thing our study seems to suggest is that it’s really important you take some time to really adjust your running form or running style,” said Dr. Bryant.

In addition, the study found that all the runners bent less at the knee while running barefoot or in Vibrams, a change in form associated with fewer injuries. However, compared with barefoot runners, shod runners and those in Vibrams showed more pronation, which is the natural side-to-side movement of the foot during running. Excessive pronation is associated with more injuries.

While the research shows that runners who are able to change their form may benefit from going barefoot or wearing Vibrams, longtime runners who are doing fine may think twice about making the switch.

“If you’re not injured, I wouldn’t change anything,” said Dr. Porcari. “If you’re constantly getting injured, you may want to try these things. Maybe, biomechanically, shoes just aren’t for you.”

Have you tried the Vibram FiveFingers? Running or otherwise? What did you find? How about in the gym? Let us know with a comment here or on Facebook!

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There’s been a long held belief that women lose strength and endurance during difference phases of their menstrual cycle due to varying estrogen levels in their bodies. In some cases, this belief has led to coaches instructing their athletes to alter their training or go off the pill in order to somehow compensate for these changes.

This article basically says, unnecessary! That’s not to say that there are no differences in women’s performance during different phases of her cycle, but by no means should she be considered weaker or lower performing and in fact, studies show some long-term training benefit that is unique to women. Rock on.

So ladies, my guess is it’s likely you’ve known this all along, who knows their body better than any science project?! Barring any special conditions related to your cycle, get out there and train hard, all month long.

Athletic Performance and the Monthly Cycle
What makes a female athlete different from a male athlete? Watching Abby Wambach leap above defenders in a World Cup soccer game to head the ball decisively into the net, or seeing her teammate Megan Rapinoe streak a pass down the pitch, the answer might seem to be: not much. As a group, female athletes, like their male counterparts, display coordination, strength, grace, speed, stamina and a bracing competitiveness.

But there is a signal difference between adult men and women, on the field and off. Women menstruate. And menstruation, with its accompanying fluctuating levels of the female sex hormone estrogen, can have a considerable effect on how a woman’s body responds to the demands of exercise and competition, as a range of provocative new science makes clear.

Consider the results of a series of experiments published last month involving female rowers in Europe. Some of the women were competitive athletes, others hobbyists. Some were using oral contraceptives, which lower production of the body’s own estrogen while maintaining consistent levels of a synthetic variety; others were not. All of the women came into the lab multiple times throughout the month, including on days when their estrogen levels were at their peak and ebb, to complete a fitness test on a computerized rowing machine. Each time, their heart rates, oxygen consumption, power output, blood lactate levels and other measures of endurance, strength and general fitness were measured.

These findings are important, because many people, including coaches and athletes, have long contended that women’s endurance and overall performance may flag at certain times during the month — although there is disagreement about when those times are. And many female athletes have been told, or have chosen, to start or discontinue using birth control pills to manipulate their hormone levels.

But “endurance performance was not influenced by the phase of the normal menstrual cycle” or “the synthetic menstrual cycle” of those on oral contraceptives, the authors of these new studies write. Consequently, women “should not be concerned about the timing of the menstrual cycle with regard to optimized, sport-specific endurance performance.”

There may, however, still be reasons for a woman to consider her period when planning training. A study published this year by scientists at the University of Melbourne in Australia, for instance, found that when women’s estrogen levels were at their highest, around the time of ovulation, they landed subtly differently while hopping than at other times of the month. Their feet splayed, the arch collapsing just a little bit more than it did when their estrogen levels were lower. The women also seemed, to a small degree, wobblier. “We contend that the changes in foot biomechanics may be due to the effects of estrogen on soft tissue and/or the brain,” said Adam Leigh Bryant, a senior lecturer at the University of Melbourne and lead author of the study.

But whether such small bodily changes actually affect injury risk is not clear. Other researchers have examined injury patterns in female athletes and found little consistent evidence that injuries, including the dreaded A.C.L. tear in the knee, are more common at any particular point during the menstrual cycle.

Still, said Dr. Bryant, active women probably “should be careful during the ovulatory phase of their menstrual cycles,” particularly if they play sports that involve hopping, landing and cutting, like soccer, basketball and, for those of us who are regrettably clumsy at striding off of curbs, jogging.

None of which, though, should suggest that female athletes are in some indefinable way more fragile than their male counterparts. Quite the reverse may in fact be true, according to some reverberant new research into athleticism and the menstrual cycle. In a series of experiments at the University of Denmark, scientists found that during exercise training, women’s tendons and ligaments didn’t grow as thick and powerful as men’s did, which had been expected. But after they reduced or stopped their workouts, women did not, in subsequent studies, lose their training benefits as quickly as men did.

Estrogen, the researchers concluded, had maintained the women’s hard-won strength and fitness gains better than men’s bodies had held on to theirs, for a simple evolutionary reason. It was protecting the women “against fast muscle and collagen loss when she is inactive,” as during pregnancy, the study’s lead author, Mette Hansen, a researcher at the Institute of Sports Medicine in Copenhagen, told me in an e-mail. Estrogen makes women stronger in adverse conditions, Dr. Hansen concluded, a lesson that the fine, battle-hardened United States women’s soccer team can take solace in going forward.

What do you think, ladies? Have you known this all along? Nice that science is finally catching up? Train on! Comment on Facebook and let us know your experiences!

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This article (read the original here) breaks down the arguments and the in-fighting over “how to train.” What’s safe, what’s best, what’s effective…there are arguments for and against almost any training principle out there.

Read on to get down to the fundamentals…

The Ten Commandments of Athletic Development
By Eirik Sandvik

The fitness industry is filled with proponents and opponents of every single little thing. Some love an exercise while others hate it. One group trash talks a training method or system while another worships it. In the athlete’s mind, this obviously creates a lot of confusion and frustration, especially considering the fact that he will read a lot of information on the internet.

I’ve had the privilege of interning with Eric Cressey, Joe DeFranco, and Aaron Brooks, and I also recently visited Nick Tumminello. I’ve learned that they all have very unique qualities and specialties, and even though much of what they do is the same, they definitely differ in many ways as well. Still, they all produce great results.

Why argue when both are right?

Obviously, you will praise the training systems and methods that have worked wonders for you. Have you followed HIT with great results? That’s what you’ll recommend. It’s obvious. But you know what? The person beside you who has had great results with high volume training will definitely praise the system that has worked for him! So why argue when both of you are right? As Marty Gallagher states in his brilliant book The Purposeful Primitive, “Contrast is king,” meaning when one thing stops working, the completely opposite is the way to go, creating new synthesis in body structures.

Historically, every training strategy has worked for both bodybuilders and powerlifters. Body part split? Works. Full body training? Works. High volume? Works. High intensity? Works. We can go on and on, but you will find great results in each specific “camp” if you look at the right sources. It’s all in the history of the iron game. Call it “the bible” if you will. The stories are there for you to study and explore.

I don’t think what type of training philosophy, methods, systems, or exercises you follow matters much at all. It’s how you do what you do that matters. Yes, we’ve all heard it before…the talk about attitude and training environment. But you know what? It matters. A lot. That aside, here are the ten commandments of athletic development as I see it, independent of which training system you’ve chosen to follow.

# 1 You shall honor correct technique.

Can we agree that the first and foremost thing to respect is the way your body moves during loaded movements? I hope so because the golden rule of coaching is “do no harm.” It seems easy enough, but experience tells us otherwise. There are technical standards for every exercise and, even though we have to respect different limb lengths due to individual uniqueness, the rules are still the same. Cross this commandment and your training won’t produce the desired results. Injuries and chronic pain are also waiting for you.

# 2 You shall respect your current level.

It won’t be a problem for you to take your favorite athlete’s training program because after respecting # 1, you can do the same exercises and methods but to what benefit? If you still can drive linear progression for a long time, do it. If you can still progress with the basic exercises, do them. You don’t need rack pulls if your deadlift increases each and every session. Chain and bands are cool enough, but you probably don’t need them for every exercise. And if you can’t hold a good plank position, stay away from dragon flags. And why flip tires if you can’t lift a barbell from the floor with correct technique?

Your current level should dictate your training programming. Of course, each of us needs variety and new inspiration, but throwing in a bunch of new tools in a training program at the same time will defeat the purpose of each and every one of them. You probably won’t see your current level yourself. Few can do that and that’s why we have coaches. Pick one.

# 3 You shall strive to move enough.

Move enough? Yes, move enough so that you don’t lose the movement your body is capable of. I have been a big proponent of corrective exercise, but as trainers, who really cares what the problem might be if lack of movement is present somewhere? The solution is still the same. Movement. Most people don’t move enough. Far from it. I like the functional movement screen, but there is one problem as I see it for trainers. You can’t diagnose. However, you can find out what might be a restriction. Let’s say you lack hip internal rotation. Great. You have a clue as to why you don’t squat perfectly, but the solution? Isn’t it a thorough warm up anyway? Isn’t hip internal rotation stretching a part of a good warm up if you’ve seen what some of the greatest coaches do with their athletes?

What more can you really do? Everybody needs to stretch their hip flexors and train their glutes. We need to mobilize the thoracic spine. So what difference does it make practically for trainers to know if an asymmetry is present if this shows up during the warm-up exercises? What more can you do besides actually do the exercises you’re already doing to correct the problems that were already there? And if asymmetries in many cases is what makes athletes perform the way they do as Eric Cressey and Mike Reinold talk about, why try to correct it? Can it always be done anyway? Probably not.

“Use it or lose it.” I think that should be the message, not correction. Strive to move enough.

# 4 You shall balance your training.

You might love the bench press. There’s nothing wrong with that as long as that’s not the only thing you do. Specialization is a key to further the progress within a specific skill, but it will lead you down a path of stagnation and injuries in the long term unless you’re lucky. And you aren’t, so let’s do what you should do—balance your training. It’s obvious that we need to up the workload of the posterior chain to be bigger and stronger, look great, and perform better. That being said, balance isn’t only about movements. It’ also about skills.

Strength and muscles are good and necessary, but what about the abilities to control deceleration of movement, speed, plyometric abilities, flexibility, and conditioning? There is so much focus on strength, which is a good thing, but it seems other qualities aren’t getting the attention they deserve, especially high intensity conditioning. They should.

# 5 You shall never stop evolving.

If your train of thought is “I know it all,” you’re leading yourself and your athletes down into a deep abyss. Please do yourself a favor and get out as soon as possible! Human beings adapt to stimulus. You’re a human, I hope. So why would you want to keep pushing in the same direction forever when the stimulus you’re creating only leads to diminishing returns?

Head in a new direction and make some changes. Nothing works forever and everything works for about 4–6 weeks. When Dan John says something along these lines, there has to be some truth to it. It doesn’t mean you shouldn’t stick to a training program or diet. You should. It means you should give the body a reason to further adapt in the coming years of training. Likely that is a bunch of years, so make things possible for unlimited adaptation. You don’t want to discover this truth when it’s too late.

# 6 You shall prioritize strength training.

While stated in commandment #4 that different qualities are important, strength is the first and foremost quality that you have to develop and prioritize for athletic development. You won’t only be stronger, but you’ll also prevent injuries. This quality will also undermine the development of speed, agility, and plyometric abilities. Your sport and/or goals will obviously determine the proportions of the time used to develop different skills, but there should no longer be any need to argue whether strength should be a great factor in athletic development or not.

# 7 You shall worship the core.

The “core” in this case means abs and lower back. Whether or not you’re hardcore, you should have a hard core when you move. Not only will you prevent lower back injuries, but you’ll also generate more power during athletic movements. The hips won’t produce maximum power if your core is weak or leaks energy by being unstable. This holds true whether we’re talk about running, cutting, kicking, or punching/throwing. Basically all athletic movements require a strong core. Because all limbs attach directly or indirectly to the core and create movement from this area, it’ obvious that it has to be strong and able to provide maximum support under powerful movements. You shall train stability and the ability to control movements, both slow and powerful, without compromising the integrity of a stable spine.

# 8 You shall master muscle tension.

Is flexibility important? Yes. Is static stretching important? Probably not, especially not the way most people perform static stretching. Like Pavel Tsatsouline talks about in his books, the muscles actually already have the potential length needed, but the tension we’ve built up during everyday tasks prevents them from reaching maximum length. This is a protective mechanism we should be thankful for because, if we’ve lost strength in a specific muscle length, this would be problematic, especially during heavy loading like strength training. A little static stretching won’t do much with this tension, but typical “contract release” techniques plus controlled breathing is the way to go when you want to “trick” your nervous system, control tension, and increase flexibility/mobility.

# 9 You shall condition your body.

As previously stated, strength training should be a prioritized quality in most cases, but there is definitely one other critical component for most athletes and sadly a bit overlooked it seems. We’re talking about conditioning. Strength and other qualities don’t matter at all if you’re exhausted. You can be the most badass mofo in the gym but totally dominated on the field if you don’t take this seriously. You have to ask yourself what matters the most. Probably both, right? Well, go ahead and do some serious conditioning. Some of the most effective conditioning methods and exercises are hill sprints, burpees, and pushing/pulling sleds and the Prowler. In other words, you don’t really need more than your own body weight, but there are many cool tools you can use. So go ahead. Have some “fun.”

# 10 You shall believe in yourself.

If you don’t believe in yourself, you might as well quit already. As Alwyn Cosgrove said, “Psychology trumps physiology every time.” There is some truth to that. We’ve probably all experienced breaking a new record when we thought there was less weight on the bar or done some “miraculous” feat on a day everything felt wrong. Doesn’t this prove that there is probably much more to athletic development and performance than what we’ve “planned?” History has shown that human psychology can beat human strength and physiology. Maybe more focus should be placed on this “element.” I’m pretty sure this will unlock “secrets” for many athletes in the future. Time will prove this right or wrong, but my vote is for the former.

Are you guilty of neglecting any of these? Or, are you feeling a little lost and not even sure where to begin? Personal Training Guernsey can help you get the fundamentals from the start. Visit us at StormForceFitness.com for more info or, give us a “Like” on Facebook and let us know where you could use a lil’ help. It’s time to start taking action.

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We’ve all had those training sessions when you feel invincible.

Everything in your mind and body seems to come together in one ass-kicking hour of pleasure and pain when you feel you can lift anything, don’t need any rest and you’re almost disappointed that you have to put the weights down and toddle off to work.

You want more. You know you could do more.

Unfortunately, these sessions are so uncommon they almost scare the crap out of you when they come along.

The good news is that recently I’ve been trying out a new supplemental combination around my training with pretty devestating effects. My last session was pretty brutal and left me buzzing for hours afterwards!

A1: Hang clean 5×5

B1:Dead lunge 4×6
B2: Barbell punch jerk 4×10

Finisher circuit: Prowler-battling ropes. Continuous for 10 minutes

I’ve been using this new rocket fuel before/during/after both weight training and my cycling training for our cycle across the USA, taking place in 4 weeks.

An very long post could be written on these supplements but my intention is to give you the basics so you can consider them for use in your training. You’ll be amazed at the difference in training intensity.

Importantly, I have increased both my clean, clean and jerk and snatch numbers and added 2kg of muscle whilst cycling over 10 hours per week.

The four main ingredients are as follows:

Vitargo S2

This is a carbohydrate solution which has been shown to improved gastric emptying and absorption over basic maltodextrin used in most pre-training drinks.

This means it gets in quicker both during training for continued intensity and after training for much faster refuelling of muscle glycogen and recovery, ready for the next session.

Citrulline Mallate

Citrulline is a non-essential amino acid which has been shown to prevent lactic acid build up and remove ammonia waste products during intense exercise. In short this means you can go harder for longer by prolonging the crippling build up of lactic acid.

I have really noticed the difference during intense leg sessions and on the bike.

The malate (or malic acid) component also aids the recycling of lactic acid aiding energy production and delaying fatigue during intense work periods.

Overall this is a powerful combination for increased ATP (energy) production and aerobic performance.

D-Ribose

D-Ribose is a form of sugar which has been shown to be a limiting factor in the availability of ATP resynthesis. Limiting ATP production means a drop in intensity as the body is unable to continue producing energy repeatedly over the duration of a training session or competitive bout.

Supplementing with D-Ribose can therefore increase endurance and muscle output during intense exercise and improve recovery afterwards.

It has also been suggested that D-Ribose can reduce exercise-induced muscle cramping which can bring a premature end to any hard session or race!

BCAA

The acronym for Branch Chain Amino Acids

BCAA’S are ’special’ amino acids which by-pass the usual processing in the liver and instead get metabolized in the muscles. This means they are highly effective in building new proteins in the muscles or for use in energy production in the muscles.

Supplementing with BCAA’s has been shown in numerous studies to improve muscle recovery and reduce muscle soreness which if not properly managed can ruin the rest of a training week!

The three BCAA’s are leucine, isoleucine and valine.

Leucine in particular is highly anti-catabolic which means it significantly reduces the muscle breakdown associated with intense training and competition.

Putting it together

My peri-workout nutrition looks something like this…

30-45 minutes before: 6g of BCAA, 5g of citrulline malate, 5g of d-ribose

Just before starting my warm up and movement preparation: 20g of Vitargo

15 minutes after: 80g of Vitargo, 20-25g of rice and pea protein, 5g of creatine

45 minutes after: 20g of Vitargo, 20g of rice and pea protein

During cycling, I’ll consume around 60g of Vitargo for every hour cycled and add Alkalizing Salts (bicarbonates of potassium, calcium, magnesium and sodium) for electrolyte replenishment.

This has proved a powerful combination enabling me to keep up a high volume of training along with all my business commitments. In the past, insufficient recovery has made life tough trying to complete business commitments whilst feeling lethargic and like I just wanted to sleep!

Whilst base nutrition is always the key to improved health and performance, well-structured supplementation will be the difference between good training and frickin’ awesome training!

Post any questions below!

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