Let's talk about fat.

[mkgal1]

Wrong.

When someone performs an activity for longer than 30 seconds, the body does not break down muscle to use for energy. Whoever stated that, knows little to nothing about the physiology of the human body.

Most likely it's more that I'm misunderstanding. But....am I correct in understanding that if we can lower something for longer than 30 seconds, we aren't using our fast twitch muscle fibers?

 

[mkgal1]

23 Studies on Low-Carb and Low-Fat Diets - Time to Retire The Fad

 

[bhsmte]

Most likely it's more that I'm misunderstanding. But....am I correct in understanding that if we can lower something for longer than 30 seconds, we aren't using our fast twitch muscle fibers?

I'm not sure what you mean by; "lower something"?

If you simply mean; perform a physical activity for longer than 30 seconds, it depends.

We are all born with a certain amount of "fast twitch" and "slow twitch" muscle fiber and that is genetically driven, which is why some are born to be better at explosive type sports and others excel more at endurance activities.

Fast twitch muscle is utilized for the more explosive movements, that require power. Slow twitch muscles don't create as much force, but can contract for long periods of time because of a much richer blood supply and how the fibers are structured.

A person performing a 100 meter sprint, is relying almost completely on fast twitch muscle fibers and marathon runners, rely much more on slow twitch muscle fibers. Fast twitch fibers create more power, but tire quickly and the activity will build up lactate (muscle burning) and the activity will eventually need to stop, or slow down. Slow twitch fibers can contract for much longer durations, because they utilize oxygen much better than fast twitch fibers.

So in essence, if you perform an activity which requires a lot of effort (lifting a heavy weight, sprinting, etc.) you will use mostly fast twitch muscles. If you perform less intense activities, slow jog or walk, you are using mostly slow twitch fibers.

 

[Hetta]

I will now always think about "fast twitch muscles" when I see Usain Bolt perform.

 

[bhsmte]

23 Studies on Low-Carb and Low-Fat Diets - Time to Retire The Fad

One thing the studies did not mention, where the exercise habits of the people in the studies, which to me, is crucial, along with body fat percentages, which is more important than simple weight.

Low carb diets are the way to go, for individuals who do not exercise at a high level from a relative standpoint. Low carb diets are fine for those who exercise lightly or moderately, but when you get to higher levels of exercise, enough carbohydrates are essential in maintaining glycogen levels to be able to complete exercise.

 

[Hetta]

Ugh. After the past two calorie laden weeks on vacation, I need to get into some low carb foods. :/

 

[bhsmte]

I will now always think about "fast twitch muscles" when I see Usain Bolt perform.

You can also think of this:

The dark meat on a chicken, is slow twitch muscle (because of richer blood supply) and the white meat, is fast twitch muscle.

 

[Hetta]

You can also think of this:

The dark meat on a chicken, is slow twitch muscle (because of richer blood supply) and the white meat, is fast twitch muscle.

NOOOOOOOOO. I don't want to think about the chicken running around. :/

*becomes vegetarian*

 

[South Bound]

We aren't talking about wrinkles or gravity or age spots here. We are talking specifically about body fat. Why shouldn't a woman or a man have roughly the same amount of body fat at 50 as they had at 20?

For men, it's because our bodies change and we don't produce as much testosterone as we used to.

 

[bhsmte]

For men, it's because our bodies change and we don't produce as much testosterone as we used to.

Very true, hormone decreases impact males in this way as they age.

This is one reason, HGH was all the fad in Hollywood and with others for a while, as it helped to keep body fat down and make the skin look younger.

Of course a man could certainly have the same body fat at 50 vs 20, it would just require more effort in regards to diet and exercise.

 

[Inkachu]

Well, being sick as a dog for a few days at least gave my legs and feet a chance to rest lol. I've been able to walk again every night without any significant pain, so that's a plus. Not walking quite as far, keeping it to maybe 15-20 minutes at a pop. But I lost a pound this morning, so that's a good sign

 

[Hetta]

Good for you Inka. Some of my holiday pounds have dropped off now that I'm not eating and drinking as much. I am putting in an hour on the treadmill every morning. While we were on vacation, we walked as many as 7 miles in the space of three or so hours, just sightseeing (I have a very sophisticated pedometer that is very reliable on this.) But of course the treadmill is not "sightseeing" and so that hour is very boring in comparison to the kind of walking we did then. Sigh.

I will have to get another shot in my right foot. It has been flaring up the whole time we were away. I can actually feel the tightness of the plantar fascia when I flex my foot. It's like a rubber band wound too tight.

Getting old isn't for sissies. The truth.

 

[Inkachu]

At least you know I can relate to the PF! You're right, it feels like someone "wound" your heel tendon way too tight. Sometimes just trying to flex my foot, it feels like something's about to rip apart! Not fun And hey, PF can occur in anyone of any age, it's not because you're old, cause you're NOT. Mine started when I was 22! I started working a job where I was on my feet the whole time, no sitting down whatsoever, and lots of walking. Then I suddenly couldn't stand up in the mornings, my heels hurt so bad I literally had to crawl to the bathroom lol. Hello PF.

Random question for you, Hetta. Do you have heel spurs, too? If so, have you seen them on x-ray? I have. It totally creeped me out. Now I think about this little hook of bone down there, constantly shredding my tendon, and it makes me Yay for science!

 

[mkgal1]

I'm not sure what you mean by; "lower something"?

Eccentric or negative motion. From what I understand, we can lower a lot more weight than we can raise.

 

[bhsmte]

Eccentric or negative motion. From what I understand, we can lower a lot more weight than we can raise.

Yes, the negative portion of resistance training (like lowering the weight back down to your chest in a bench press) is the eccentric portion of the exercise.

In fact, there is a type of resistance training called; negative training, in which the eccentric portion of the movement is focused on, with very slow movements with more weight that can be handled in the concentric portion of the exercise.

 

[mkgal1]

Yes, the negative portion of resistance training (like lowering the weight back down to your chest in a bench press) is the eccentric portion of the exercise.

In fact, there is a type of resistance training called; negative training, in which the eccentric portion of the movement is focused on, with very slow movements with more weight that can be handled in the concentric portion of the exercise.

That's exactly the type I'm referring to. An example would be to lower the body into a squat position with the weight on one leg and the other leg raised up. The concentric movement would be using both legs to raise back up into a standing position.

 

[bhsmte]

That's exactly the type I'm referring to. An example would be to lower the body into a squat position with the weight on one leg and the other leg raised up. The concentric movement would be using both legs to raise back up into a standing position.

Correct.

Studies have shown, negative training provide good strength increases, but should not be done as often as regular resistance training.

 

[mkgal1]

I think we've said this earlier in the thread---I believe, if it's truly enough weight that would employ the use of our fast twitch muscle fibers---one wouldn't even be *able* to train as much as regular resistance training. Those muscles (as I'm understanding) take much longer to recover (since they're not designed for regular use).

What I'm reading (and I need to just give it a try, instead of just reading) is that this type of training also boosts metabolism.

 

[bhsmte]

I think we've said this earlier in the thread---I believe, if it's truly enough weight that would employ the use of our fast twitch muscle fibers---one wouldn't even be *able* to train as much as regular resistance training. Those muscles (as I'm understanding) take much longer to recover (since they're not designed for regular use).

Any type of quality resistance training where the exercise can only be performed for say; up to 15 repetitions, requires rest periods between training episodes for the muscle fiber to recover.

It one trains hard enough, there are micro tears to the muscle fiber, which induces repair and for the muscle to also adapt to the activity by becoming stronger. This is why, you don't perform higher intensity strength exercises on back to back days.

 

[mkgal1]

Any type of quality resistance training where the exercise can only be performed for say; up to 15 repetitions, requires rest periods between training episodes for the muscle fiber to recover.

It one trains hard enough, there are micro tears to the muscle fiber, which induces repair and for the muscle to also adapt to the activity by becoming stronger. This is why, you don't perform higher intensity strength exercises on back to back days.

Okay....so I'm understanding correctly.

What the "myth" that surrounds all of this seems to be is that this sort of training is for body building and gains.....but, what I've recently been reading is....this is the best sort of training for all of us to do on a regular basis (regular being once each week).

I've been sort of conditioned to believe (as I think most of us have) is that cardio exercise causes weight LOSS (so that's what we're *supposed to do*, if we want to get smaller) and the above causes weight gain (so...we avoid this variety of training). It may cause initial weight gain (since muscle weighs more than fat).....but this training may also increase fat burn (since there is greater muscle mass).