Kelly Personal Training Blog

  • Caloric restriction and longevity

    Posted by on November 3, 2015
    personal trainers at work personal training New Orleans

    A New York Times article, The Calorie-Restriction Experiment, details a study where researchers attempted to find out if eating less increased longevity. 132 men and women reduced their daily calories by 25 percent for two years to see if a Spartan diet affects the aging process and its associated diseases. 

    Subjects experienced “astounding drops in cardiovascular risk factors”.

    BUT, another quote:

    “Ninety-nine percent can’t do it,” John Holloszy, a medical doctor who is the lead investigator at Washington University, told me. “The people in the study are not going to stick with it” after they leave.

    Damn.  Two years to figure that out?

  • Muscle mass a better predictor of longevity

    Posted by on October 30, 2015
    personal trainers at work personal training New Orleans

    From this Scientific American article, Muscle Mass Beats BMI as Longevity Predictor:

    “Researchers analyzed BMI and muscle mass data from more than 3,600 seniors in a long-term study. And they tracked which seniors had died, a decade later. Turns out BMI wasn't much good at predicting chance of death. 

    But muscle mass was: more muscle meant better odds of survival.” 

    BMI is a dubious measurement to begin with.  Pictured is Mike Tyson. According to BMI charts he would be classified as clinically obese. He is not fat and has substantial muscle mass.

  • Adding muscle and losing fat at age 65

    Posted by on October 24, 2015
    personal trainers at work personal training New Orleans

    Donna is 65 years old and five feet tall. She does her strength training at our gym once a week and attends a weight loss clinic somewhere else. At the weight loss clinic they have a machine that measures body composition. Donna said it even measures body composition in different parts of the body. 

    As a result of their weight loss program people generally lose weight - some of it is fat, and some of it is muscle. Kathy did lose fat, and contrary to normal expectations, they were surprised to find that she actually gained muscle.

  • Cheese addicting?

    Posted by on October 22, 2015
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    A quote from this LA Times article, Cheese really is crack. Study reveals cheese is as addictive as drugs:

    Cheese happens to be especially addictive because of an ingredient called casein, a protein found in all milk products. During digestion, casein releases opiates called casomorphins; "[Casomorphins] really play with the dopamine receptors and trigger that addictive element," 

    And this: 

    The study found certain foods are addictive because of the way they are processed. The more processed and fatty the food, the more it was associated with addictive eating behaviors.

  • Muscles linked to increased bone density

    Posted by on October 18, 2015
    personal trainers at work personal training New Orleans

    From this study Molecule made by muscle shown for first time to build bone:

    “The study suggests irisin is fundamental to muscle-bone communication, and likely translates the well-known skeletal anabolic action of exercise by directly stimulating new bone synthesis by osteoblasts.”

    Stronger muscles generating more force will require stronger connective tissue and bones to handle the additional stress on the system. Strength training is not just for strength. Proper strength training results in increased strength, bone density, body leanness, flexibility, cardiovascular ability, plus added protection from injury and a stronger immune system.  More than anything else you will feel so much better.

  • Can endorphins really alleviate pain?

    Posted by on October 4, 2015
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    From the movie Legally Blonde: “Exercise gives you endorphins. Endorphins make you happy. Happy people just don't shoot their husbands, they just don't.”

    From this article, Endorphins: Natural Pain and Stress Fighters:

    “In addition to decreased feelings of pain, secretion of endorphins leads to feelings of euphoria, modulation of appetite, release of sex hormones, and enhancement of the immune response. With high endorphin levels, we feel less pain and fewer negative effects of stress.”

  • Lactic acid soreness – “one of the classic mistakes in the history of science"

    Posted by on October 2, 2015
    personal trainers at work personal training New Orleans

    A quote from this NYT article, Lactic Acid Is Not Muscles' Foe, It's Fuel:

    “’The notion that lactic acid was bad took hold more than a century ago’ … It stuck because it seemed to make so much sense.

    ‘It's one of the classic mistakes in the history of science.’ ”

    The article goes on to say that the idea that lactic acid causes muscle soreness never made sense, because lactic acid is gone from your muscles within an hour of exercise,  The soreness stays.

  • The effect of six seconds of exercise on the elderly

    Posted by on October 1, 2015
    personal trainers at work personal training New Orleans

    I once asked a 65-year-old friend of mine when was the last time he had gone all out. He replied, “John it's been decades”.

    Our bodies respond to the stresses placed on them by making a positive adaptation to handle that stress. Our skin becomes tan, our hands become calloused, our muscles become stronger, and our body increases its capacity to burn sugar longer.

    If we do not place demands on our body our body downgrades its ability to handle demanding work. Muscle is metabolically expensive to maintain. If we do not need it we lose it, and our bodies become weaker. As a consequence we burn fewer calories, we lose flexibility, our cardiovascular system becomes compromised, we are more prone to injury, our immune system becomes weaker, and our bones decalcify.

    How much demanding work is enough to cause a positive change?  That depends on how far out of shape you are. From this article, Six seconds 'can transform health', comes this quote:

    "A group of pensioners came into the lab twice a week for six weeks and went hell for leather on an exercise bike for six seconds.

    More: aging, HIT
  • Does two hours of sitting really cancel out 20 minutes of exercise?

    Posted by on September 30, 2015
    personal trainers at work personal training New Orleans

    A recent article -  Two hours of sitting cancels out 20 minutes of exercise, study finds 

    I am calling BS on the study based on the math in the title.   In college my longest practice was an hour and twenty minutes, sometimes an hour and a half.  My coach was of the opinion that that was how long a basketball game was and to go longer would only result in pacing. 

    There was little down time; we ran like the wind.  We were almost tireless.  I was in the best shape of my life.  I also had long hours sitting in the classroom, library, and in front of the TV – much more sitting than the four hours it would take to cancel out the gains derived from exercise. 

    More: sitting
  • 165 new Austin-area residents a day

    Posted by on September 18, 2015
    personal trainers at work personal training New Orleans

    This blog is primarily concerned with health, fitness, personal training, and human performance. Not unrelated to health is the environment where you live and the opportunities presented.  A quote from this article Austin, surrounding counties, among fastest-growing in U.S. in 2014, Census data confirms:

     “The Austin area grew from 1,883,051 residents in 2013 to 1,943,299 residents in 2014, adding 60,248 residents for a growth rate of 3.2 percent. That equates to an average of 165 new Austin-area residents a day, including babies born here.”