Recent Blog Posts
Exercise
October 8, 2009
Exercising during pregnancy is one of the most important things a woman can do, not only for her own body and mind, but also for the the health of the fetus. Staying fit while pregnant has been shown to confer an array of benefits, including improved functional capacity, enhanced mood, reduced incidence of lower back, easier labor, and the prevention of disease states such as maternal hypertension and preeclampsia. Moreover, babies born to women who exercise throughout term tend to be leaner and are more neurodevelopmentally advanced (i.e. have better cognitive function) by the age of five.
I recently did an interview with the Canadian Press on the topic that was picked up by news outlets across Canada. You can read the article at the following link: The Do’s, Don’ts of Exercise During Pregnancy. Hopefully it will open some eyes and stress the importance of maternal exercise.
Stay Fit!
Brad
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Exercise
October 4, 2009
I’m extremely pleased to announce that my new book, Women’s Home Workout Bible, has just been released! The book is in full color, with over 160 exercises and a dozen different workout routines. If you work out at home, this is without question the ultimate guide for optimizing your fitness results. I guarantee you’ll find it to be the most thorough book on the subject. Amazon.com is currently offering the book at a significant discount. You can read more about it at the link below:
Women’s Home Workout Bible
Stay Fit!
Brad
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Supplementation
October 1, 2009
If you listen to some health practitioners, you’d think that caffeine is an evil drug that contributes to a long list of diseases. Don’t believe it!
Much of the
anti-caffeine bias is predicated on a few isolated research studies from many years ago, which suggested that caffeine consumption increased the risk of cancer. However, upon closer examination, these studies were found to have serious flaws in their design. Some were plagued by errors in statistical analysis while others used enormous quantities of caffeine—far beyond what the normal individual consumes. Sure, if you feed a rat the equivalent of 50 cups of coffee a day it can have a deleterious effect on health. But, this means little to the average person.
When all the available research data is taken into account, there’s really no evidence that modest caffeine consumption causes any detriments to overall well being. In fact, some studies have actually found a negative correlation between caffeine and certain forms of cancer! Perhaps this is due to the fact that coffee – the primary source of most people’s caffeine intake – is replete in antioxidants. Better yet, recent research indicates that coffee consumption can help to reduce cardiovascular events in those with diabetes and improve autonomic function.
For those who exercise, moderate caffeine consumption can actually help to expedite the loss of body fat. It exerts its effects by acting on the sympathetic nervous system to increase catecholamine (i.e. epinephrine and norepinephrine) production. Catecholamines facilitate the release of free fatty acids from fat cells, allowing fat to be utilized for short-term energy. By consuming caffeine before a workout, you can heighten this fat-burning effect while simultaneously improving exercise performance.
Now this isn’t to say you should load up on caffeinated beverages. Caffeine is a stimulant and, at high doses, can cause a host of unwanted side effects such as hypertension, nervousness, insomnia and gastrointestinal distress. But assuming consumption is limited to about 300 milligrams a day – which amounts to approximately two cups of brewed coffee – it poses no known health risks in otherwise healthy individuals (although it can be contraindicated in certain medical conditions and during pregnancy – check with your physician if there’s any concern). Just make sure to go easy on the cream and sugar though as they can easily offset the caffeine-induced increase in metabolic rate and have a negative impact on fat storage. As an alternative, consider using skim milk and artificial sweeteners as flavor enhancers.
For those who want a terrific alternative to coffee, consider herbal green tea. In addition to containing caffeine, green tea also has compounds called catechins that serve to further increase metabolism. Catechins inhibit an enzyme called catechol-O-methyl-transferase, which is responsible for degrading noradrenaline, a potent hormone that promotes the oxidation of body fat. In combination, caffeine and catechins act synergistically to enhance resting energy expenditure beyond what is achieved by caffeine alone. Considering that it also has an even greater amount of antioxidants than coffee, green tea is a terrific beverage for keeping your body in peak condition. There is even evidence that, because of its concentration of flavonoids, it helps to increase bone density and stave off cardiovascular disease. Does this sound like an evil drug?
Stay Fit!
Brad
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Ab Training
September 25, 2009
Virtually every time I walk into a gym I see people performing crunches with their hands clasped behind their heads. Most often I end up cringing as I watch them yank themselves up from the floor, their necks flexing up and down like a bobblehead doll. It’s a surefire recipe for neck pain. “But wait,” many say, “this helps to support my neck.” Right? Well, not really…
Understand that the primary muscle that supports the head during the crunch is called the sternocleidomastoid (SCM) – a strap-like muscle situated on both the left and right sides of the neck. The key point to remember here is that the SCM resides toward the front of the neck. Where does neck pain from performing crunches generally occur? The back of the neck!
With that in mind, it should be apparent that placing your hands behind your head during ab exercises is invariably a bad idea. Here’s why: When the hands are clasped behind the head during spinal flexion (a crunch), there is a reflexive tendency to pull on the upper portion of the trapezius muscle, which resides on the back of the neck. This is especially true as a set becomes more difficult and you’re struggling to complete those last few reps. In addition to significantly increasing the potential for a neck strain, you also introduce momentum into the movement, thereby decreasing the effectiveness of the exercise in developing your abs. A bad combination.
So what to do? For best results, keep your hands folded across your chest or, if you prefer, make a fist and keep them at your ears. This will ensure that the action takes place only at the point of interest: your abs, not your neck. If your neck muscles aren’t strong enough to perform the movement properly, consider using a device like an ab roller or one of the many ab machines available in your local gym. These units provide a cushioned support for your head that won’t pull on your neck muscles during training. Regardless, supporting your neck with your hands isn’t the answer as it will only serve to exacerbate neck problems and impede results. Avoid it.
Stay Fit!
Brad
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Flexibility
September 21, 2009
The long held notion that resistance training and flexibility are mutually incompatible is a myth that just won’t die. Bodybuilders serve as poster children for this belief. They’re often referred to as muscle bound—a term that epitomizes a lack of agility. The running joke is that bodybuilders are so inflexible that they can’t even lift their arms high enough to comb their hair. Given these stereotypes, it’s no wonder there’s a prevailing sentiment that, if you want to be lithe and limber, you shouldn’t lift weights.
From a physiologic standpoint, a case can be made as to why strength training might impair flexibility. Muscles are encased in a dense sheet of connective tissue. It has been shown that heavy resistance training causes an increase in collagen in these structures. Collagen is a fibrous tissue that has limited stretch capability (in comparison to muscle, which is more elastic), and an intramuscular increase in collagen would seemingly reduce a person’s range of motion.
What’s more, the tendons and ligaments become stronger and thicker when subjected to heavy loads. Hypothetically, by increasing the density of these non-elastic properties, there should be a negative effect on joint mobility. But while this rationale might sound logical in theory, it doesn’t translate into practice.
The truth is, studies have repeatedly shown that those who train with weights on a regular basis are at least as flexible as sedentary individuals. In many cases, flexibility is even improved as a result of resistance training! The athletic world is replete with examples of this phenomenon. Consider elite martial artists such as Bruce Lee and Jean Claude Van Damme. They are known as avid weight lifers, yet they can throw a roundhouse kick six feet in the air. Or take a look at the well-muscled physiques of Olympic gymnasts, who regularly perform amazing feats of agility. From baseball to golf to ballet, performance is only improved with a properly integrated resistance training program, without any ill-effects on flexibility. Even bodybuilders, who are often ridiculed for their hyper-muscular physiques, have been known to include full splits in their posing routines. Skeptical? Check out the following routine performed by Flex Wheeler, one of the most muscular bodybuilders you’ll ever find. (Yep, that’s him in the photo above). If you want to fast forward to where he performs a split, it occurs at around the two minute mark.
It is important to note, though, that muscles adapt to the specific range in which they are trained. This is why, from a flexibility standpoint, it’s essential to train through a complete range of motion. Full range movements allow the associated joint to approach its stretch capacity. In effect, lifting weights acts as its own form of flexibility training; stretching is already incorporated into the movements.
But just as full range training enhances mobility, restricted movements can hamper it. If limited range movements are used on a continual basis, a loss of flexibility can occur. Over time, the repeated use of isometrics or “half-reps” can cause an adaptation whereby muscles get used to their shortened position and accommodate by assuming this position as their resting length. Unless corrective measures are taken, the muscles maintain a shortened position, impeding joint-related mobility.
Now this isn’t to say that limited range movements are totally without merit. Under certain conditions (such as rehabilitating an injury or training through a sticking point), they can have some practical utility. But from a flexibility standpoint, the majority of training should be performed through a full range of motion.
Stay Fit!
Brad
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Exercise
September 16, 2009
It’s amazing to me how many women refuse to perform exercises that target their chest muscles (pectorals) under the mistaken believe that it will reduce breast size. Hogwash!
It is important to realize that breast tissue is comprised mainly of fat and, as you hopefully know, it’s impossible to spot reduce fat. Just like abdominal exercises won’t make your stomach any flatter, training the chest will have no direct influence on decreasing breast tissue. Now it’s true that exercise in general will decrease the amount fat throughout the body. But, if anything, cardiovascular exercise will have more of a direct effect on reducing breast size than bench presses or chest flyes. It should therefore be apparent that avoiding chest training to preserve breast size is backwards reasoning.
In fact, targeted exercise can significantly improve the appearance of your chest and make it appear as though “you’ve got more than you’ve actually got!” By utilizing different movements and working the muscle from a variety of angles, you can target various parts of the chest to achieve complete development. For example, rounding out the upper pectoral region gives fullness to the bustline; adding to the middle aspect enhances the overall shape of the chest; and with consistent training, you can develop a line down the center of your chest that actually creates the illusion of cleavage.
It’s also important to realize that muscles function holistically, sharing an agonist/antagonist relationship. When one muscle is contracting (the agonist), another is opposing the action (antagonist). If you train an agonist without working its antagonist, imbalances ultimately will be created that have a negative effect on posture and physical function. A very undesirable outcome, to say the least.
So if you’re a woman who’s afraid that chest training will reduce your breast size, don’t be. By understanding the fine points of body sculpting, you can develop a chest that defies gravity and remains shapely over time. If you’re a beginner, choose mostly multi-joint movements (such as presses and push ups); when you become more advanced, add various types of flyes to the mix. Make sure to utilize variations of angles of inclination (i.e. decline, flat and incline) as well as hand spacing for optimal benefits. Remember, variety is the spice of fitness!
Stay Fit!
Brad
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Media Appearances
September 10, 2009
Wanted to let everyone know I’ve added several new podcasts on my webiste at Brad Schoenfeld Fitness Podcasts. I’ve included an interview I did recently with Totally Fit Radio that I thought would be of interest. Enjoy!
Stay Fit!
Brad
Exercise
September 9, 2009
Kudos to Scientific American, a terrific magazine that consistently publishes quality, unbiased science-based articles in language that can be understood by the general public. The issue of July, 2009 with an article called Fit Body, Fit Mind? Your Workout Makes You Smarter was particularly enlightening.
As you probably guessed from the title, the article explores the role of exercise in improving brain function and preventing the age-related loss of mental acuity. It’s a fascinating and important subject. While most people realize that exercise provides a multitude of benefits on physical capacity, the impact on the brain often goes unheralded. But without question, a healthy body does, in fact, translate into a healthy mind. This isn’t opinion: it’s backed up by a large amount of peer-reviewed research.
The article poses several theories as to the correlation between exercise and brain health. First, it’s believed that simply reducing the incidence of major diseases (such as diabetes, hypertension and various forms of cancer) is a factor in and of itself. These diseases have been shown to impair cognitive function, so it stands to reason that reducing their prevalence should necessarily confer a positive effect on cognition.
Exercise also seems to have a direct effect on the nervous system, which is of course largely controlled by the brain. Given that muscles are activated by nerves, neurologic improvements shouldn’t come as a surprise. Although most of the research in this area has been conducted on animals, exercise has been shown to increase the formation of various types of nerve cells responsible for sending and receiving communication signals, as well as expanding the density of capillaries which supply oxygen to the brain. The article documents the research on this quite nicely.
The only major issue I had with the article was the author’s focus on aerobic exercise while neglecting to mention the cognitive benefits associated with resistance training. This is a glaring omission, and one that needs to be publicized. Multiple studies have shown that lifting weights does, in fact, confer significant effects on mental health. A recent paper by Liu-Ambrose and Donaldson (2009) examined this topic in detail, providing an extensive evidence-based review of the research. Interestingly, the potential mechanisms for resistance exercise improving brain function seem to be different than those associated with aerobic exercise, potentially involving the actions of IGF-1 and homocysteine. If true, this suggests that performing both aerobic and resistance training might have a syngergistic effect on brain function, combining to optimize mental health better than either modality alone. It’s why Liu-Ambrose and Donaldson concluded their review by emphasizing the importance of undertaking “both aerobic-based exercise training and resistance training not only for “physical health” but also because of the almost certain benefits for “brain health”.” Powerful words!
Otherwise, the Scientific American article was well-written and balanced in its reporting — something other supposedly reputable publications should take note of. I’d encourage everyone to give the article a read if you haven’t done so already.
Stay Fit!
Brad
Liu-Ambrose T, Donaldson MG. Exercise and cognition in older adults: is there a role for resistance training programmes? Br J Sports Med. 2009 Jan;43(1):25-7.
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Media Appearances
September 4, 2009
Good to see that the Chicago-Sun Times picked up on my blog post, Is Exercise Derailing Your Efforts to Lose Weight . Hopefully major media coverage will help to set the record straight and ensure that shoddy journalism doesn’t derail our efforts to get people exercising!
You can read the Chicago-Sun Times article by clicking here.
Stay Fit!
Brad
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Supplementation
September 3, 2009
When I’m in the gym, I invariably see people sipping sports drinks throughout their workouts. Problem is, most of these people are consuming the drinks for the wrong reasons.
Sports drinks (such as Gatorade) serve two basic purposes. First, they help to replenish electrolytes (i.e. sodium, potassium, etc) that are lost in sweat during intense exercise. Second, they supply your body with carbohydrates, thereby promoting the restoration of glycogen to your muscles and liver which are used to fuel a workout. Sounds like something you’d want to take while training, right? Well, not necessarily…
Although electrolytes are depleted when you work out, these losses are usually insignificant in the short term. What’s more, electrolyte losses become even less of an issue as you gain experience with exercise. Over time, the body adapts to regimented exercise by conserving minerals. After a year or so of dedicated training, your initial sweat levels are mostly comprised of water, with only trace amounts of sodium and potassium excreted.
Moreover, sports drinks can be a detriment to those who are trying to lose or even maintain weight. Some of the popular sports drinks contain more than 200 calories per serving, predominantly in the form of simple carbohydrates. These extra calories really add up, counteracting a significant amount of the calories you burn during the workout.
So the decision as to whether or not to take a sports drink isn’t as clear cut as it first seems. In reality, it depends both on the scope of workout you’re performing as well as your goals. If you’re doing a standard workout of weight lifting and cardio that lasts about an hour, there’s little reason to consume a sports drink — particularly if your objective is to reduce body fat. Not only won’t it improve exercise performance, it will sabotage your attempts at improving body composition.
On the other hand, sports drinks can be beneficial during lengthy endurance events such as a marathon or a triathlon. When you engage in these types of long, drawn out exercise sessions (generally lasting more than two hours), sodium levels can drop precipitously, causing an electrolyte imbalance. Environmental factors, especially hot, humid climates, can exacerbate this situation. Glycogen levels can become exhausted as well, leading to a decrease in performance. So if you’re participating in such an event, judicious use of sports drinks is warranted.
Stay Fit!
Brad
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