Exercise could make the heart younger: Mice make over four times as many new heart muscle cells when they exercise

After a heart attack, patients must create new heart muscle cells to heal. A new study shows that mice make more new heart muscle cells when they exercise compared to when they do not. This was true for both healthy mice and those that had experienced a heart attack. Findings demonstrate that one reason exercise is beneficial to health is that it increases the heart’s capacity to regenerate.

Source: Exercise could make the heart younger: Mice make over four times as many new heart muscle cells when they exercise, study finds — ScienceDaily

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Children are as fit as endurance athletes

Researchers discover how young children seem to run around all day without getting tired: their muscles resist fatigue and recover in the same way as elite endurance athletes. The study, which compared energy output and post-exercise recovery rates of young boys, untrained adults and endurance athletes, can be used to develop athletic potential in children and improve our knowledge of how disease risk, such as diabetes, increases as our bodies change from childhood to adulthood.

Source: Children are as fit as endurance athletes — ScienceDaily

Resistance training enhances recycling capacity in muscles

A new study reports that autophagosome content is increased by resistance training in previously untrained young men, but this response may be blunted by aging.

Source: Resistance training enhances recycling capacity in muscles — ScienceDaily

Age-Related Muscle Loss Happens Sooner Than You Think. Here’s How to Stop It

Age-related muscle loss, known as sarcopenia, can be debilitating. However, before you start feeling like you’re missing out on your golden years due to a nasty fall, read these tips on how to prevent and finally conquer sarcopenia.

Source: Age-Related Muscle Loss Happens Sooner Than You Think. Here’s How to Stop It

Boost Your Brain To Boost Your Gains

Want to make your workouts more effective and more efficient? Start with your brain.

Proprioception involves specialized nerve cells in and under your skin along with your vision. Sensory information going from these cells is vital for your brain to be able to control very specific muscle movements. Think movement, muscle contraction, coordination, balance.

A great article by Annete Verpillot, including tests for brain imbalances and ways to address them can be found here:

http://www.strengthsensei.com/faster-strength-gains-brain-boosting/

Studies: Exercise, Glycogen, and Eggs

Vol. 9

No Glycogen? No Problem!

This study set out to determine whether or not low glycogen reduces the anabolic (muscle growth) response. Study participants were measured performing 1-leg cycling to fatigue. After that they performed 8 sets of 5 reps of unilateral leg press at 80% of their 1 RM. The participants were separated into control(placebo) and nutrient groups. Immediately following exercise, both groups were given either a protein supplement (whey and maltodextrin) or a placebo.

Results:

  • Levels of glycogen were higher in the resting leg than the working leg for both groups
  • Post-exercise rates of MPS (muscle protein synthesis) were not significantly different between the groups

Implication(s):

  • Fasted training or using a ketogenic diet is likely to not have any negative effects on muscle growth

https://goo.gl/A2hS2i

 

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Decrease Glycogen to Increase Fat Burning

This study, like the previous one was focused on the effects of different levels of glycogen and exercise. This study however, was trying to determine whether or not fat oxidation was different depending on glycogen levels.

Fourteen experienced cyclists, randomly assigned to either high glycogen or low glycogen groups. The cyclists then performed eighteen sessions of exercise. The exercise sessions were split evenly (nine each) between aerobic at 70% of VO2 max and high intensity training. This process was repeated for three weeks.

Results:

  • During high intensity training sessions, power output was higher in the high glycogen group
  • Fat oxidation was higher in low glycogen groups when performing aerobic exercise

Implication(s):

  • Fat oxidation was observed as higher with less glycogen in the muscle and performing more steady-state type of cardio.
  • Levels of glycogen can help with power output (intensity) but appear not to affect fat oxidation

https://goo.gl/fLDY9V

 

eggs

Whole Eggs for More Muscle

I’ve mentioned it before: eggs are good for you. Especially the yolk. In this study researchers set out to see if eating whole eggs or egg whites would affect MPS. Ten men, randomly assigned to whole egg or egg white groups, exercised and had blood tests and muscle biopsies. Both the whole egg and egg white groups ingested eighteen grams of protein and researchers also accounted for the difference in amino acids between whole eggs and egg whites.

Results:

  • Significant difference in MPS, up to 40% higher rates

Implication(s):

  • Eggs are not only delicious and healthy, they can also help to build muscle
  • The fact that amino acid profiles were accounted for warrants more research into the importance of amino acids and how they impact MPS

https://goo.gl/Uv5ENY