Effects of compression clothing on performance and recovery

 According to this study there is small benefit of compression clothing to performance and moderate benefit to recovery.

 

Int J Sports Physiol Perform. 2013 Jan;8(1):4-18.

Bringing light into the dark: effects of compression clothing on performance and recovery.

Born DP, Sperlich B, Holmberg HC.

Source

Dept of Sport Science, University of Wuppertal, Wuppertal, Germany.

Abstract

To assess original research addressing the effect of the application of compression clothing on sport performance and recovery after exercise, a computer-based literature research was performed in July 2011 using the electronic databases PubMed, MEDLINE, SPORTDiscus, and Web of Science. Studies examining the effect of compression clothing on endurance, strength and power, motor control, and physiological, psychological, and biomechanical parameters during or after exercise were included, and means and measures of variability of the outcome measures were recorded to estimate the effect size (Hedges g) and associated 95% confidence intervals for comparisons of experimental (compression) and control trials (noncompression). The characteristics of the compression clothing, participants, and study design were also extracted. The original research from peer-reviewed journals was examined using the Physiotherapy Evidence Database (PEDro) Scale. Results indicated small effect sizes for the application of compression clothing during exercise for short-duration sprints (10-60 m), vertical-jump height, extending time to exhaustion (such as running at VO2max or during incremental tests), and time-trial performance (3-60 min). When compression clothing was applied for recovery purposes after exercise, small to moderate effect sizes were observed in recovery of maximal strength and power, especially vertical-jump exercise; reductions in muscle swelling and perceived muscle pain; blood lactate removal; and increases in body temperature. These results suggest that the application of compression clothing may assist athletic performance and recovery in given situations with consideration of the effects magnitude and practical relevance.

Topeka to Auburn Half-marathon will take place January 19th, 2013

Topeka to Auburn Half-marathon will take place January 19th, 2013. For more information go to http://www.sunflowerstriders.org/topeka-to-auburn/

Cold hands during runs

 Lately, if your hands have been getting cold on your runs. Try the Brooks Utopia 2 in 1 mitten. I have a pair and they keep my hands toasty warm on a recent 12 mile morning run at 2 degree F.

Utopia 2 in 1 Mitten

$38.00

Style # 280169

 http://www.brooksrunning.com/Utopia-2-in-1-Mitten/280169,default,pd.html

Excellent review looking at brain atrophy and exercise

Neuroscientist. 2012 Feb;18(1):82-97. Epub 2011 Apr 29.

The aging hippocampus: interactions between exercise, depression, and BDNF.

Erickson KI, Miller DL, Roecklein KA.

Source

Department of Psychology, University of Pittsburgh, Pittsburgh, PA, USA. kiericks@pitt.edu

"In summary, we conclude from this review that there is mounting evidence that BDNF protein expression
plays an important role in age-related hippocampal atrophy and that geriatric depression magnifies hippocampal atrophy and risk for AD through BDNF pathways while exercise enhances hippocampal morphology and physiology by elevating the production of BDNF. Future research is needed to determine the extent to which BDNF mediates hippocampal atrophy and memory impairment or is a biomarker for other cellular and molecular changes."

5k Nov. 17th

Rock Springs Turkey Trot (5K) and Kids Gobble Jog

Rock Springs 4-H Center
1168 K-157 Highway

Saturday, November 17, 2012 @ 1:00 PM

http://www.rocksprings.net

Carbohydrate drinks and endurance performance

Study supports what I have been recommending for years, during endurance events like 10km or longer hydrate using a drink containing 4-7% carbohydrate for maximum performance and the least amount of digestive distress.In the study below, the carbohydrate was supplied in grams of CHO per liter of fluid per hour. 70 grams/liter is equivalent to 7% CHO in the drink.

Med Sci Sports Exerc. 2012 Oct 2. [Epub ahead of print]

Curvilinear Dose-Response Relationship of Carbohydrate (0-120 g•h-1) and Performance.

Smith JW, Pascoe DD, Passe DH, Ruby BC, Stewart LK, Baker LB, Zachwieja JJ.

Source

1Gatorade Sports Science Institute, Barrington, IL 2Department of Kinesiology, Auburn University, Auburn, AL 3Scout Consulting, Hebron, IL 4Department of Health and Human Performance, University of Montana, Missoula, MT 5Department of Kinesiology, Louisiana State University, Baton Rouge, LA 6Dairy Research Institute, Rosemont, IL.

Abstract

ABSTRACT: There is a lack of consensus regarding the optimal range of carbohydrate (CHO) ingestion rates recommended for endurance athletes. Purpose: This study investigated the relationship between CHO dose and cycling time-trial performance to identify an optimal range of CHO ingestion rates for endurance performance. Methods: Fifty-one cyclists and triathletes (28 ± 7 yr, mean ± SD) across four research sites completed four trials. Each trial consisted of a 2-h constant load ride at 95% of the workload that elicited a 4-mM blood lactate concentration immediately followed by a computer-simulated 20-km time-trial, which subjects were asked to complete as quickly as possible. Twelve CHO electrolyte (18 mmol•L Na, 3 mmol•L K, and 11 mmol•L Cl) beverages (three at each site) were tested in a double-blind manner, providing subjects 10, 20, 30, 40, 50, 60, 70, 80, 90, 100, 110, and 120 g CHO (1:1:1 glucose-fructose-maltodextrin)•h during the 2-h constant load ride at a fluid intake rate of 1 L•h. All subjects also consumed a non-caloric placebo on one counterbalanced test occasion. Data were natural log transformed, subjected to a mixed model analysis, and are reported as adjusted treatment means. Results: We estimate incremental performance improvements of 1.0, 2.0, 3.0, 4.0, and 4.7% at 9, 19, 31, 48 and 78 g•h respectively with diminishing performance enhancement seen at CHO levels greater than 78 g•h. Conclusion: CHO beverage ingestion and endurance (~160 min) performance appear to be related in a curvilinear dose-response manner, with the best performance occurring with a CHO (1:1:1 glucose-fructose-maltodextrin) ingestion rate of 78 g•h.

PMID:

22968309

[PubMed - as supplied by publisher]

Running does reduce stress

Effects of Emotional Exposure on State Anxiety after Acute Exercise

Smith, J. Carson

 

Abstract

Purpose: Despite the well-known anxiolytic effect of acute exercise, it is unknown if anxiety reductions after acute exercise conditions survive in the face of a subsequently experienced arousing emotional exposure. The purpose of this study was to compare the effects of moderate intensity cycle ergometer exercise to a seated rest control condition on state anxiety symptoms after exposure to a variety of highly arousing pleasant and unpleasant stimuli.

Method: Thirty-seven healthy and normally physically active young adults completed two conditions on separate days: 1) 30-minutes of seated rest, and; 2) 30-minutes of moderate intensity cycle ergometer exercise (RPE = 13; 'somewhat hard'). After each condition, participants viewed 90 arousing pleasant and unpleasant and neutral pictures from the International Affective Picture System (IAPS) for 30 minutes. State anxiety was measured before and 15 minutes after each condition, and again after exposure to the affective pictures.

Results: State anxiety significantly decreased from baseline to after the exercise and seated rest conditions (p = .003). After the emotional picture viewing period, state anxiety significantly increased to baseline values after the seated rest condition (p = .001) but remained reduced after the exercise condition.

Conclusion: These findings suggest the anxiolytic effects of acute exercise may be resistant to the potentially detrimental effects on mood after exposure to arousing emotional stimuli.

(C)2012The American College of Sports Medicine