The Body Flow

05/29/2024

Our work was successfully presented at the ACSM annual conference 2024 in Boston, MA

"Transcutaneous Spinal Direct Current Stimulation and Dorsiflexor Muscle Performance in Humans"

05/31/2023

09/07/2021

SPIDERMAN PUSH-UP

Move one knee out and toward your armpit while reaching the lowest point with your chest. Bring your leg back in position while you push your upper body up.
This push-up variation will add an additional stress element on the stabilizers: Re**us Abdominis, Obliques, and Quadriceps.

09/04/2021

08/30/2021

MONDAY CIRCUIT TRAINING:

BURPEES 30"
JUMP SPLIT SQUAT 30"
SQUAT 30"
ISOMETRIC SQUAT HOLD 30"
HOLLOW POSITION 30"

5 Rounds - 2' Between rounds

08/27/2021

PHYSICAL ACTIVITY, CHROMOSOMES, AGING, AND DISEASES 

Abstract:

Telomeres protect the integrity of information-carrying DNA by serving as caps
on the terminal portions of chromosomes. Telomere length decreases with aging,
and this contributes to cell senescence. Recent evidence supports that telomere length of leukocytes and skeletal muscle cells may be positively associated with healthy living and inversely correlated with the risk of several age-related diseases, including cancer, cardiovascular disease, obesity, diabetes, chronic pain, and stress.
In observational studies, higher levels of physical activity or exercise are related to longer telomere lengths in various populations, and athletes tend to have longer
telomere lengths than non-athletes. This relationship is particularly evident in older
individuals, suggesting a role of physical activity in combating the typical age-induced
decrements in telomere length. To date, a small number of exercise interventions
have been executed to examine the potential influence of chronic exercise on telomere length, but these studies have not fully established such relationship.
Several potential mechanisms through which physical activity or exercise could affect
telomere length are discussed, including changes in telomerase activity, oxidative
stress, inflammation, and decreased skeletal muscle satellite cell content. Future research is needed to mechanistically examine the effects of various modalities of exercise on telomere length in middle-aged and older adults, as well as in specific clinical populations.

Full Article:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5546536/pdf/oncotarget-08-45008.pdf

The Body Flow
SCIENTIFIC FRIDAY

08/23/2021

MONDAY EXERCISES:
Jack Knife

08/18/2021

EXERCISE PHYSIOLOGY NOTES

DOMS (Delayes Onset Muscle Soreness) is usually reported as pain/soreness of your muscles a day or two after the workout.

Many people still believe that lactic acid is the cause, but that's not true. 

The cause is a structural damage and an inflammatory reaction of the muscles.

08/17/2021

CIRCUIT TRAINING

JUMPING JACKS 1'
Rest 30"
FROGGERS 1'
Rest 30"
BURPEES 1'
Rest 30"
PUSH UPS/SHOULDER TAPS 1'
Rest 30"
PLANK 1'

3 Rounds - Rest 2' between rounds

08/13/2021

Does physical activity attenuate, or even eliminate, the detrimental association of sitting time with mortality?

Extract from the abstract:

Background: High amounts of sedentary behaviour have been associated with increased risks of several chronic conditions and mortality. However, it is unclear whether physical activity attenuates or even eliminates the detrimental effects of prolonged sitting. We examined the associations of sedentary behaviour and physical activity with all-cause mortality.

Methods: We did a systematic review, searching six databases for prospective cohort studies that had individual level exposure and outcome data, provided data on both daily sitting or TV-viewing time and physical activity, and reported effect estimates for all-cause mortality, cardiovascular disease mortality, or breast, colon, and colorectal cancer mortality. We included data from 16 studies, of which 14 were identified through a systematic review and two were additional unpublished studies where pertinent data were available. All study data were analysed according to a harmonised protocol, which categorized reported daily sitting time and TV-viewing time into four standardised groups each, and physical activity into quartiles (in metabolic equivalent of task [MET]-hours per week). We then combined data across all studies to analyse the association of daily sitting time and physical activity with all-cause mortality, and estimated summary hazard ratios using Cox regression. We repeated these analyses using TV-viewing time instead of daily sitting time.

Findings: Of the 16 studies included in the meta-analysis, 13 studies provided data on sitting time and all-cause mortality. These studies included 1 005 791 individuals who were followed up for 2–18·1 years, during which 84 609 (8·4%) died. Compared with the referent group (ie, those sitting 35·5 MET-h per week]), mortality rates during follow-up were 12–59% higher in the two lowest quartiles of physical activity (from HR=1·12, 95% CI 1·08–1·16, for the second lowest quartile of physical activity [

08/11/2021

Your body weight is the result of the weight from different compartments.

People don’t want to lose weight, they want to lose FAT MASS.

Don’t put yourself on a scale like a butcher would do with a piece of meat.

Understand the process,

Be patient,

Enjoy the journey!

08/09/2021

MONDAY EXERCISES:
Bicep Push up

The Body Flow
Online Kinesiology Services