Handling Oxidative Stress

When we exercise, reactive oxygen species build up in our muscles, heart and other tissues. This would be considered self-induced oxidative stress.

As we train to improve, we develop more efficient mitochondria which end up producing more ROS. Thankfully our redox system develops in conjunction, making a harmonious development of both. In turn, our oxidative burden grows and we can handle higher and higher demands.

Continue reading “Reactive Oxygen Species, Mitochondrial Overload and Adaption”

More Than Just A “Power House”

Mitochondria produce most of the cellular energy, control cellular calcium levels, produce reactive oxygen species (ROS), modulate cellular redox states, initiate cell death and are overall influencers of health.

 

 

 

 

 

 

 

 

 

 

 

Mitochondrial function can be impaired by ROS accumulation. ROS is a natural byproduct of cellular processes, but the uncontrolled regulation of it can literally kill us. ROS can decouple mitochondrial membranes leading to inefficient mitochondrial function. It reduces its electro-chemical gradient which is responsible for driving the ATP synthase- ATP process. Thus, more calories will have to be burned per unit of ATP production (lost as heat).

Continue reading “Mitochondria”

*Inspired by “Why Zebras Don’t Get Ulcers” by Robert M. Sapolsky

Human Response

Stress is part of everyone’s life. Regardless the type of stress, our body typically handles it in the same way, with the “fight or flight response”.

However, thanks to our brains, we have out innovated the traditional needs for a “fight flight” response seen in nature. And by “out innovated” I mean we get stressed out about work and social life drama while animals get stressed out predators eating them.

Essentially, we have out adapted this response (we aren’t getting chased by animals) and instead use it for other non-related stressors, typically those in the form of perceived psychological stress. Continue reading “Stress”

Playing a Critical Role in Optimizing the SSC

When the foot is in the air (right before ground contact), the lower limb contracts and tenses allowing for a more rigid limb upon foot contact. This translates to less vertical displacement while the foot is on the ground and a stiffer “spring” as shown above.

What happens is if the lower leg is not stiff enough? There will be too large of a drop in the center of mass (COM) during contact. The drop in center of mass means a longer ground contact time and more stored energy will dissipate.

A stiffer leg with less ground contact time will theoretically allow for a stiffer spring, a quicker movement, and more stored elastic energy. Continue reading “Vertical Stiffness”

*This is inspired by some of Viru’s work, but I kinda put my own little twist to it.

The Breakdown:

Top:

The training goal. Based on your training goal, you will have a specific understanding of what motor qualities you want to target.

In order to improve these motor qualities, we have to apply a load. A load may be applied through repetition (single event), summation (multiple summaries events), or duration (the length of that event).

Left:

Depending on how these are applied, your load with fall in one of the above (left side) mentioned categories.

Depending on the category of loading, specific molecular changes will occur.

Right:

Returning to the right side of the picture (repetition, summation, and duration). The way you specifically sequence those variables, you will hopefully get a specific organized process of how you want to achieve the top training goal.

Once you combine the acute molecular changes that occur with the loading process, alongside the sequencing in which you apply these loads, you will get a specific adaptation geared towards improving your training goal.

Why deconstruct the training process?

Yes, it might seem useless, but if we can understand the basic components of something we can get an idea of how to make it better.

It’s the difference between being a cook and a chef. A chef knows all of the ingredients in a dish and can modify a plate to meet the customer’s needs. A cook only follows a set of instructions, regardless of the customer’s needs.

Applied Principles of Optimal Power Development

Isometrics For Performance

The Breakdown

As hard as we try, we do not know what’s happening inside the human body at all times. We perform an exercise, we see an increase in  performance over time, and then make large assumptions as to what is occurring.

The little black mystery box (seen in picture above) is our body. Changes at the cellular level will always occur first and eventually lead to morphological changes. Based on the training stimulus, we attempt to modify the internal state of the body. Continue reading “Functional Training”