Around The Web With Amby

Great stuff to ponder on your next run. A wrap up of this week’s articles on exercise science as tweeted by Amby Burfoot, Editor at Large of Runner’s World Magazine. You can follow Amby’s tweets at http://twitter.com/exerscience and his Runner’s World blogs at http://peakperformance.runnersworld.com and http://footloose.runnersworld.com.

Ultra marathon performance linked to high training and low bmi. Nausea and blisters = big DNF problems. http://1.usa.gov/gseDZn

Among female recreational half-marathoners, faster training paces linked to lower body fat and faster race times. http://1.usa.gov/hOsxsp

Hip abduction tip: When doing side leg raises, extra weight on legs gives no extra benefit. http://1.usa.gov/gtubW3

Exercise nutrition expert Louise Burke’s thoughts on the risks-benefits of training with a low-glycogen supply. http://bit.ly/ij3HNb

Blood doping probably does more than just increase hematocrit. Benefits are likely multifactorial, include even mood. http://bit.ly/gOce5o

After 30 years, long-term cross-country skiiers have lower death rate than nonskiiers. http://1.usa.gov/h1gY94

In large cohort of nordic skiiers, those who race often with fast times have higher incidence of osteoarthritis. http://1.usa.gov/f7PXJC

Cardiac-screening study: In Singapore, ECG screening for hypertrophic cardiomyopathy yields prevalence of just .005 %. http://bit.ly/hWjgS4

The plot thickens (of course): Different genes influence runner responses to an antioxidant oil. http://1.usa.gov/gAJyB5

Fitness (vo2 max) more important than total physical activity (like slow walking) to reduce all-cause mortality. http://1.usa.gov/bDLYc6

ACSM expert warns “perhaps some important losses may even occur” from antioxidant supplements. So eat fruit, veggies. http://bit.ly/fkhOH8

Marathon training yields quadriceps fiber changes–some get bigger, some smaller–“very specific” to training done. http://1.usa.gov/i0uoiD

My new Peak Performance blog: Does pre-marathon travel increase the risk of deep vein thrombosis? http://bit.ly/hDI2bC

Happy Social Security! Exercise level at age 65 “strong predictor of well being” 7 years later. http://1.usa.gov/hW5nN5

Wow, a controlled light exercise trial with 90 yr olds! Exercise boosts muscle strength, decreases risk of falls. http://1.usa.gov/eQqM4r

Motiving people to exercise is huge challenge. Here, “10,000 steps” goal better than “30 minutes.” http://1.usa.gov/eQqM4r

Amazing how all the nitrate studies are yielding positive results. Here with subjects who have peripheral artery disease. http://1.usa.gov/eLAviX

At a submax pace, barefoot running uses 2 to 5.7% less oxygen (is more economical) than shod running. http://1.usa.gov/g7vyR5

Viagra does not improve endurance performance (15K cycle time trial) in men or women at mod or high altitudes. http://1.usa.gov/fAHpQd

What’s best max HR formula? Croatian Army likes: 205 – (age/2). http://1.usa.gov/fAHpQd

Boston Marathon, with fast qualifying times, has < cardiac death rate than other marathons: 1/374,000 vs 1/128,000. http://bit.ly/dPspBt

The more workouts per week throughout life, the stronger and more flexible the heart in old age. Conf. presentation. http://yhoo.it/hOpuDn

Multivitamin use has no mortality effect, good or bad. Eleven year follow up of 182,000 participants. http://1.usa.gov/fUtIa8

During “block” of heavy training, extra protein reduces psych stress and may lessen performance loss. http://1.usa.gov/becwuC

In heat, caffeine raises body temp slightly, does not improve endurance performance of cyclists. http://1.usa.gov/fV9rm6

Among 198 beginning runners (>10:00/mile), no significant injury effect for peak force or loading rate. http://1.usa.gov/eOuCsq

Meta-analysis: Dehydration to 4% not a factor in time-trials (more like real races than “duration” tests). http://bit.ly/hovjy4

Use of cooling vest during warm up for hot 10K run fails to produce meaningful performance differences. http://1.usa.gov/evMgzq

Cardiac biomarkers back to norm 72 hrs post marathon. From Germans who have published troubling mara-heart studies. http://1.usa.gov/gj62aW

Latest study of cardiac events in marathons: 1 death/128,000; 1 “arrest”/45,000. From total 1.4 million runners to ’09. http://1.usa.gov/eTHVTb

Great study: How training regulates gene expression, ie, endurance vs strength. Plus mitochondria and fat-carb utilisation. http://bit.ly/glWhg0

Doh science: Running across the side of a hill creates many atypical forces, possibly injurious. http://1.usa.gov/gSiDf5

Post-exercise chocolate milk beats carbs-only for subsequent performance and protein synthesis. http://bit.ly/fFTMMO

Around The Web With Amby

runningfeet

Great stuff to ponder on your next run. A wrap up of this week’s articles on exercise science as tweeted by Amby Burfoot, Editor at Large of Runner’s World Magazine.
You can follow Amby’s tweets at
http://twitter.com/exerscience and his Runner’s World blogs at http://peakperformance.runnersworld.com and http://footloose.runnersworld.com.

Peter Wood (friend, great runner, important exercise-heart-health researcher) dies at 81. http://bit.ly/i9TDpb

Dietary nitrates again: In rat study, nitrate is “strongly protective” against kidney and heart disease. http://bit.ly/fjDCj9

You want healthier kids? Fix the father. Results of a controlled study in Australia. http://bit.ly/fvFb4J

In well-trained cyclists, strength training in season retains muscle size and “further improves” performance. http://1.usa.gov/fiCPtR

Genetics of sweating: Distance runners with AQP1 (G→C) gene variation lose more than 2x body fluid in 10K race. http://bit.ly/e0I0hh

Weight loss exceeds total body water loss in endurance runners, so weight is not a good measure of dehydration. http://1.usa.gov/es2JOh

Olive leaf polyphenol, hydroxytyrosol, may have beneficial effect in endurance muscle training and racing. http://1.usa.gov/hcQQol

Water therapy might be good 4 you after exercise (or maybe not), but it will likely increase your calorie consumption. http://bit.ly/ifuPsl

You train your heart and legs, but what about your gut, which has to handle all those in-race fluids and sugars? http://bit.ly/g87WI4

Oh, my, what next? 55K of trail running is tough on the leg muscles, and masters runners need more recovery time. http://1.usa.gov/i8JkH3

Meta analysis of carbs during endurance exercise reveals 41,000+ studies. The 50 best = yes, carbs work. http://1.usa.gov/hhNHjK

In small test using moderate exercise, more fat burned after light meal than after fasting. http://1.usa.gov/id3ODx

Among 370 Hong Kong marathoners, virtually no blood sodium problems at the end. http://1.usa.gov/drliBK

Gene that affects collagen and flexibility (lower leg stiffness) may increase running economy. http://bit.ly/dNzhWP

Another muddy CHO vs PRO drinks study. This one finds low CHO + PRO > higher CHO only, but CHO sources aren’t =. http://1.usa.gov/fOq1Ak

Pregnant elite women runners might “compromise fetal wellbeing” if they exercise at higher than 90% of max. http://1.usa.gov/fgdfVw

Young cyclists don’t care much about possible health risks of doping. More interested in “short term performance.” http://1.usa.gov/hLLNbk

Creatine could produce big results for seniors, enhancing strength, performance, and brain functioning. http://1.usa.gov/exO15q

More evidence for hip-abduction exercises for runners with knee pain. Increased muscle strength, less pain in 3 weeks. http://1.usa.gov/ielvxM

Among 80 endurance athletes, those training harder came down with more winter colds. http://1.usa.gov/hS3xJv

Counter to hypothesis, a fatiguing run produces no change in lower-leg measures among 12 competitive m & f runners. http://1.usa.gov/f0OJzB

For tibial stress syndrome, shockwave therapy (5 sessions over 9 weeks) produces significantly reduced recovery time. http://bit.ly/hfuzGj

Help for knee injuries may come from: weight-loss, upper leg flexibility, quad strengthening, orthotics. http://bit.ly/eavSQx

“Variables associated with brain activity”–glucose, dopamine, noradrenaline–explain much of RPE-performance link. http://1.usa.gov/hz7dHN

Veteran marathoners have more myocardial fibrosis. Great NYTimes article. Still no adverse mortality data. http://nyti.ms/giPKZ4

Computer exergaming can provide fitness benefits for kids. Importantly, enjoyment was highest for fattest kids. http://bit.ly/gWvKKh

Two recent h.s. athlete deaths put sudden cardiac arrest in headlines. But new study = screening doesn’t reduce risks. http://bit.ly/eGkCfM

More than you might want to know about heavy training vs rest periods, and effect GI tract and stool frequencies. http://1.usa.gov/fJQYWX

Physical inactivity affects 21% world’s adults (76 countries). Worst in wealthy, urban areas, among women, elderly. http://1.usa.gov/hFBNWM

Want to make a dent in childhood obesity? Start by changing their parents’ behavior. http://1.usa.gov/gKmaYe

You don’t need an HR monitor or other fancy gear to find your aerobic training zone: The “Talk Test” works fine. http://1.usa.gov/dOWC4E

Hi intensity intervals improve performance of 9-11 yr old swimmers. http://1.usa.gov/gJjPIp

Top Nordic skiier tested with unusually high vo2 max (90.6) and even more impressive submax lactate levels. http://1.usa.gov/fWF7fj

Protein drink during endurance exercise does not increase muscle protein synthesis over carb drink. http://1.usa.gov/gOI3wp

Orthotics gets 2 votes for injury prevention (not rehab) from meta-analysis and military. http://1.usa.gov/hMbLkD http://1.usa.gov/h2RAfv

Orthotics might prevent injuries, but not correct them. http://bit.ly/gcnJAb Orthotics decrease military injuries. http://bit.ly/hFKJ16

5 yr controlled trial shows no benefit of knee arthroscopy vs. home exercise program for patellofemoral pain. http://bit.ly/eIdviu

Mountainous 100-mile run produces large changes in neuro-muscular measures. But all returns to normal in 2 weeks. http://bit.ly/hNX4WZ

Oil prices flirting with $100/barrel? That’s good news. High gas prices increase physical activity. http://bit.ly/haweq3

Dept of no surprises here: After 100-miler, runners have reduced stride length, greater stride frequency. http://bit.ly/id7eRE

Around The Web With Amby

Great stuff to ponder on your next run. A wrap up of this week’s articles on exercise science as tweeted by Amby Burfoot, Editor at Large of Runner’s World Magazine.
You can follow Amby’s tweets at
http://twitter.com/exerscience and his Runner’s World blogs at http://peakperformance.runnersworld.com and http://footloose.runnersworld.com.

In group of runners, longer leg tendons (espec Achilles) and less joint flexibility linked to greater running economy. http://bit.ly/gHNPcV

Ouch! Researchers compute that weight loss-exercise programs reduce “weight-related disease burden” by only .01%. http://bit.ly/hBtLkl

Combined protein-carb supplement improves endurance performance among cyclists in hot, 8 day event. http://bit.ly/fMvcLh

In randomized trial, plyometric training helps running-after-cycling neuromotor control in some triaths. No RE boost. http://bit.ly/eJsLxT

Incredibly great info-graphic shows your carb needs (and more) during exercise of different lengths. Read article too. http://bit.ly/eQE0oE

Among elite track/field athletes, leg-length discrepancy increases risk of stress fractures. http://bit.ly/eZWA6q

Controlled trial finds “no evidence for the use of platelet-rich plasma injection in chronic Achilles tendinopathy.” http://bit.ly/gsuA6Q

In prospective study w men, increases in intensive exercise linked to lower cancer death rates. http://bit.ly/hc8EtB

Training partners are great at any age. Here, kids who have active friends are more active themselves. http://bit.ly/f1xBXp

Do orthotics work? Maybe, NYTimes: http://nyti.ms/ggm6Uc. Yes, two controlled 2010 studies: http://bit.ly/etMZBu. http://bit.ly/dTEk74

After 5 yr followup, increased daily step count associated with lower bmi and better insulin sensitivity. http://bit.ly/hGHoAl

Too much screen time (ie, sedentary behavior) increases mortality risk, even among physically active. http://bit.ly/htnQ11

Big breakfast for successful weight-loss overturned in study, not-yet-published. http://bit.ly/hKwddF

Cost of obesity approaching $300 billion. http://yhoo.it/hLZhPm. Boston now has special ambulance for the obese. http://yhoo.it/hm4zVI

Prolonged sitting is independent risk for bad health markers. More evidence, from large population sample. http://bit.ly/eMKewi

When running in heat, a cooling neck collar increases endurance by 13.5 percent. Collar lowers perceived effort. http://bit.ly/e9xFe0

Somewhat surprising: Various running-generated forces don’t change that much with modest uphill or downhill slope. http://bit.ly/eIINYO

In British military recruits, simple set of stretching & strengthening exercises reduces anterior knee pain by 75%. http://bit.ly/gv1l2Q

Active stretching beats static stretching for hamstring flexibility, is more time efficient too. http://bit.ly/eYiyQY

High fitness (probably from high exercise levels) protects midlife women from weight gain. Low and mod fitness do not. http://bit.ly/h6pnqG

“Increased physical activity” decreases symptoms of irritable bowel syndrome. http://bit.ly/hfMuRM

Modest human study indicates that high fitness slows “the biological aging process.” http://bit.ly/hyve9a

Around The Web With Amby

Great stuff to ponder on your next run. A wrap up of this week’s articles on exercise science as tweeted by Amby Burfoot, Editor at Large of Runner’s World Magazine.
You can follow Amby’s tweets at
http://twitter.com/exerscience and his Runner’s World blogs at http://peakperformance.runnersworld.com and http://footloose.runnersworld.com.

In randomized trials, “dietary composition may be the most effective lifestyle change” for metabolic syndrome. http://bit.ly/f2jLnI

Cancer survival: 10 prospective trials show higher levels of weekly exercise “may help to improve survival rates.” http://bit.ly/gx3VZl

In exercise and diet trials with greater than 10,000 subjects, results for “beneficial effects” heart health are “encouraging.” http://bit.ly/f79MtB

5K race is good motivation tool to help chronic schizophrenics adhere to exercise & weight-control program. http://bit.ly/hK4vZg

In cross-over study, 5 days of high versus low glycemic eating = no effect on fats-carbs burn during 30 mins intense exerc. http://bit.ly/dWTeRQ

Vigorous activity decreases cancer mortality risk of prostate cancer men by 61%. http://bit.ly/fpSri9

NY Times reports on exercise-alcohol consumption link. Shared brain centers? No one quite sure. http://nyti.ms/fzJsrT

Veggies are good for metabolic syndrome. But fitness is even better. Together, effect is large. http://bit.ly/excqdt

Don’t think, just exercise. Merely thinking about exercise could increase your calorie consumption. http://bit.ly/hgLnW5

Science Of Running reviews history of exercise-hydration controversy. Sides with Noakes: “Follow your thirst.” http://bit.ly/htVZz1

The tide is turning: People now recommend exercise to prevent and treat arthritis. http://bit.ly/hkDUb9

Faster walkers live longer. Among 34,000 seniors over 65, walking speed provides a good measure of mortality risk. http://bit.ly/fVooxg

Records are meant to be broken … for the next 10 yrs only. Then we’ll hit our limits, says new math analysis. http://bit.ly/hz7gGF

NY Times reports short, brisk walk can lower cravings, as for chocolate, junk food, etc. Many other benefits too. http://nyti.ms/ijFY5F

Meta-analysis shows lower-leg stress fractures not linked to peak impact force but to “loading rate”–speed of impact. http://bit.ly/hZcVms

Army finds that poor Y Balance Test (one-leg balancing) linked to higher injury risk. http://bit.ly/fF1sXm Video here. http://bit.ly/hnYP1W

Go ahead, get half your carbo-load calories from Omega-3 chia seeds. Works as well as 100% Gatorade. http://bit.ly/dFhXix

In small running study, short sprint sessions produce results very similar to longer endurance workouts. http://bit.ly/bB92pa

Diet with endurance and strength training retains 97% of muscle in overweight men, even with 20-lb weight loss. http://bit.ly/f9R4vp

RT Steve Magness. Alter-G treadmill reduces “muscle activity with no changes in muscle activity patterns.” Good news. http://bit.ly/idLtK7

Meta-analysis shows plyometric training increases maximal strength performance. 15 sessions with 40 jumps/session. http://bit.ly/hAcCwo

New, simpler, better test for vo2 max in runners. http://bit.ly/hyJ3PJ. Matt Fitzgerald on the same. http://bit.ly/hcakWN

From “Sweat Science,” anti-depressants, especially buproprion (Wellbutrin), may improve endurance performance in heat. http://bit.ly/gonk4A

Triple Ironman leads to loss of body fat and muscle mass, but not to dehydration. http://bit.ly/ewA5Ex

Neuromuscular training reduces risk of lower limb injuries. Not a running study, but .. Mostly balance-type exercises. http://bit.ly/fbMLBk

In 3 Ironman sports, elite women trail elite men by 12% (swim), 15% (bike) and 18% (run). Gap expands past age 55. http://bit.ly/f6Npb6

BBC blames slowness of fluid-drinking marathoners on relative weight. But maybe they just stopped too long for drinks? http://bbc.in/dKHQnd

Cigarette smoking underutilized for endurance training. Not! But author making point about badly-done “review” papers. http://bit.ly/iiEmHX

Distance runners’ heart size increases over 5 yrs more than sprinters’ but only 17% vs 9% = lowest pathological level. http://bit.ly/gnaQNJ

Analysis of 900,000 marathon/half-marathon times shows only moderate decline to 55, “mainly due to a sedentary lifestyle.” http://bit.ly/hAKGSk

In a sample of 643 marathon finishers, more dehydration linked to faster race times. http://bit.ly/gyROcS

Note to cyclists: Save $$$, buy less, eat less to lose weight. Vs. $$$ spent on expensive lightweight bike. http://bit.ly/ePck1o

Research group often critical of dehydration science says that dehydration not cause of cramping. Rather, running too fast. http://bit.ly/efdSZf

Around The Web With Amby

Great stuff to ponder on your next run. A wrap up of this week’s articles on exercise science as tweeted by Amby Burfoot, Editor at Large of Runner’s World Magazine.
You can follow Amby’s tweets at
http://twitter.com/exerscience and his Runner’s World blogs at http://peakperformance.runnersworld.com and http://footloose.runnersworld.com.

“Physical activity during pregnancy might be successful in restricting gestational weight gain,” sometimes a problem. http://bit.ly/fMRQNo

Mortality data from huge Nurses study. The good stuff: exercise, nuts, polyunsat fats, cereal fiber, modest alcohol. http://bit.ly/fHODFe

Rat study, but “early-life exercise” improves brain function later in life. http://bit.ly/dSQszX

Exercise fights depression through same neural pathway as SSRIs (Prozac). Likely to be successful in same groups. http://bit.ly/cBesp5

Deadly duo: Kids who spend more time in front of screens also eat more fat and get less vigorous exercise. http://bit.ly/fpJRJg

Oops, kids playing sports like soccer, baseball, don’t get as much exercise as they should. http://usat.ly/hAESpw

Long index finger linked to lower prostate cancer risk. http://bit.ly/eW8jS1 But, too bad, also less sports success. http://bit.ly/fW0VXb

Important to outdoor athletes: Sunscreen cuts melanoma risk. http://yhoo.it/i4EJ7q. Also aspirin lowers cancer risks. http://bit.ly/i7Ahsb

POSE pedaling technique on bike has no effect on efficiency. But POSE “bicycle setup” does. http://bit.ly/h47BwB

An investigation into the “the associated health and well-being benefits that result” from distance running. http://bit.ly/eUrIiF

Nuts, legumes, berries, fish lower risk of metabolic syndrome. Sausage increases risk. But high fitness removes links. http://bit.ly/igJ6qs

Caffeine boots endurance performance in heat, as well as in cool conditions. http://bit.ly/ffAp2j

“Gold standard” study find no advantage of B vits or Omega-3s among heart patients trying to avoid a major event. http://bit.ly/hso4Km

Review of mortality data on 1.46 million white adults followed 10 yrs finds even modest overweight increases deaths. http://bit.ly/fj2QQX

Not sure what this means, but light emitting diode therapy “has better potential” than cold water 4 exercise recovery. http://bit.ly/gTB52q

Consensus paper on role of essential fatty acids in human nutrition, including children. Good for eyes to heart. http://bit.ly/dQXsip

Unexpected science: Animals getting fatter too. Obesity highly complex. Abstract, http://bit.ly/fQRI5p; Comment, http://bit.ly/g9wMlP

Live-high, train-low works, but “accelerated erythropoiesis is not the sole mechanism” to explain the outcome. http://bit.ly/gtOJRf

In rats, Vitamin E and other antioxidants appear to reduce muscle mitochondrial biogenesis post-exercise. http://bit.ly/hiTsBP

In Italian study of 47,000 for nearly 8 yrs, high carb, high glycemic diet increases heart risks for women, not men. http://bit.ly/d8TW1e

USAToday reports that gerontologists say exercise is crucial for healthy, active life >65. More important than genes. http://usat.ly/9GfyyX

RT@SweatScience great review of maximal carb absorption during exercise. Asker Jeukendrup. Fructose + glucose. http://bit.ly/dtvWg5

Shoes less efficient than barefoot running (when you’re in water.) Same in air? Probably yes. But much smaller effect. http://bit.ly/aog5sP

Benno Nigg always interesting. Here he finds “unstable sandals” improve golfers’ back pain w/o hurting performance. http://bit.ly/9B2Q41

Post-marathon study reveals: 86.7% normal sodium; 12.9% high sod (dehydrated); .4% hyponatremia. No symptoms anywhere. http://bit.ly/drliBK

Doh. It’s harder to win age group awards at the end of your 5 yr group than at the beginning. http://bit.ly/9nF8OG

Do you believe socks have a big effect on shock absorption while walking and running? I doubt it; and you’re right. http://bit.ly/bKpu85

NYTimes “Really?” column concludes water drinking before meals modestly helpful for wt. loss, especially among seniors. http://nyti.ms/awHbuy

Exercise has differential effect on depression symptoms according to genetic makeup. http://bit.ly/cBesp5

Only 6% of us get enough veggies. USDA spends 10% of subsidies on fruit/vegs, 55% on meat. From Marion Nestle blog. http://bit.ly/diEpCz

Tim Noakes’ latest: In 9-mile march, soldiers lose 2 percent of mass without any loss of total body water. http://bit.ly/cPXlWm

Lower body compression garments don’t diminish run performance in heat. http://bit.ly/96ipzm

In U.S. low income families often are fatter (cheap, fast-food effect). In Sudan, the opposite. Among 10-18 yr olds. http://bit.ly/bWBOkg

Extensive exercise of marathoners and cyclists over 60 “might be beneficial for maintaining cognitive function.” http://bit.ly/bgTsQR

Around The Web With Amby

Great stuff to ponder on your next run. A wrap up of this week’s articles on exercise science as tweeted by Amby Burfoot, Editor at Large of Runner’s World Magazine.
You can follow Amby’s tweets at
http://twitter.com/exerscience and his Runner’s World blogs at http://peakperformance.runnersworld.com and http://footloose.runnersworld.com.

Endurance exercise reduces loss of muscle mass and repair capacity usually seen with aging (in rats). http://bit.ly/alKMOH

Oat bran increases glycogen loading, endurance performance, and recovery (in rats). http://bit.ly/a5NoQU

Carbs from a glucose-fructose bar are utilized as well during 3-hr bike exercise as same carbs from a drink. http://bit.ly/9IZXmf

Bad stuff can happen to athletes, but in general higher fitness lowers risk of sudden cardiac death. http://bit.ly/d4o8W9

Diet high in nitrates good for brain perfusion and executive thinking in older adults. http://bit.ly/9yaUJV

Increasing levels of total physical activity linked to more knee replacements, not hip replacements. http://bit.ly/btYJUP

Genes linked to endurance performance also linked to lower decline in performance after 20 yrs. http://bit.ly/dviB58

Ten weeks of beginning running among women might be “a valuable tool in osteoarthritis prevention strategies.” http://bit.ly/a1p1LR

Here are the new American Heart Association guidelines for chest-only CPR. Share with many. http://bit.ly/9IZqoU

Back-mounted hydration system no better than canteen for healthy Air Force basic-training hydration in heat. http://bit.ly/a03hGf

Hot taper improves endurance performance by 6 to 8% in hot and cool conditions. My new Peak Performance blog. http://bit.ly/aqIXv4

Exercise + diet trial effective for weight loss after 12 months. Early exercise boosts initial weight loss & belly fat loss. http://bit.ly/bD92fw

Increases in waist circumference increase mortality. How to prevent? Oh, yeah, aerobic exercise does a decent job. http://bit.ly/9WHd7n

Important for exercisers who want to safeguard their friends: Compression-only CPR works well. http://bit.ly/blPPlC

First study to show “aerobic fitness may relate to the structure and function of the preadolescent human brain.” http://bit.ly/c3Ntz1

In 299 older men–av age 78, followed for 13 yrs–walking increased “gray matter” in brains, decreased cognitive loss. http://bit.ly/dmnP9s

Your knees on marathons–The evidence remains murky, but little evidence of serious harm. NYTimes. http://nyti.ms/aofTrq

Around The Web With Amby

Great stuff to ponder on your next run. A wrap up of this week’s articles on exercise science as tweeted by Amby Burfoot, Editor at Large of Runner’s World Magazine.
You can follow Amby’s tweets at
http://twitter.com/exerscience and his Runner’s World blogs at http://peakperformance.runnersworld.com and http://footloose.runnersworld.com.

Exercise and appetite, what’s the deal? Answer: It’s highly variable. But you get health benefits even without weight loss. http://bit.ly/angC4U

New strength-training trial ranks low weight-high rep workouts over higher weight-low rep for “acute muscle anabolism.” http://bit.ly/cAgCnk

Beet juice works again, this time just 2.5 hrs after drinking. Produces 4 percent decrease in 02 use. http://bit.ly/aGbZZ4

Good study (150 young competitive female runners) finds that oral contraceptives add some muscle, not weight vs placebo. http://bit.ly/dC1fmw

“Science of Running” on strength training for runners. http://bit.ly/9siWDh New Scientist on muscle-building research. http://bit.ly/9TG9Gi

As walk pace drops to 13:12/mile, you switch to a run, raising calorie burn but decreasing carbohydrate consumption. Evolutionary? http://bit.ly/aNyK4I

Marathoners have changed heart function after 26 mile race but no arrythmias and “no ischemic injury to any chamber.” http://bit.ly/aXtkdR

The fittest live longest: In 20yr follow-up of 5000+ U.S. veterans, most fit have 61% lower death risk than least fit. http://bit.ly/cmLSds

Cold drinks better than lukewarm for body-temp control and performance in endurance cycling test. http://bit.ly/dqKzr9

In 9- & 10-yr olds, fitness associated with greater volume of some brain regions and “enhanced cognitive control.” http://bit.ly/9u6C2g

In hot, humid Malaysia, caffeine improves endurance running performance but not heat-stress measures. http://bit.ly/9KRSho

Positive addiction? In rats, aerobic exercise can reduce relapse to cocaine-seeking. http://bit.ly/9x1S3W

Swallowing a carbohydrate drink produces better endurance result for trained runners than rinsing and spitting the drink. http://bit.ly/cVtjFX

Head-hair reduces sweat rate (vs. baldness) but no other markers of heat regulation. http://bit.ly/dAURwz

Pre-competition massage doesn’t improve sprint performance. http://bit.ly/9lR4x0

Velocity at vo2 max is best predictor of 10-mile run performance, but the other usual suspects (ie, vo2 max) are close. http://bit.ly/bJsnMc

Well-trained professional cyclists respond well to the strain of a 4-day competition; don’t exhibit overload signs. http://bit.ly/9iRl7R

Mental well-being at older ages can be enhanced through exercise. http://bit.ly/9b9SB7

Around the Web with Amby

Great stuff to ponder on your next run. A wrap up of this week’s articles on exercise science as tweeted by Amby Burfoot, Editor at Large of Runner’s World Magazine.You can follow Amby’s tweets at http://twitter.com/exerscience and his Runner’s World blogs at http://peakperformance.runnersworld.com and http://footloose.runnersworld.com.

Meta-analysis of protein added to carbs during endurance events concludes that any effect is likely extra calories. http://bit.ly/cRgQbF

Single dose of citrulline malate increases strength training performance and decreases muscle soreness. http://bit.ly/9jknwB

Sobering news about rapid increases in U.S. obesity, and declines in health & quality of life. http://yhoo.it/9ScPX1 http://yhoo.it/akVuik

Hunger and calorie consumption not affected by a 40-min walk, so it appears good way to help control weight. http://bit.ly/aNOkvP

“Vigorous late-night exercise does not disturb sleep quality,” but may raise heart rate during sleep. http://bit.ly/aezojG

Uninjured runners exhibit only “small alterations” in running form at end of a typical workout. http://bit.ly/dwENt3

Army finds only “marginal” evidence core strength training tops bent-knee sit-ups to prevent musculoskeletal injuries. http://bit.ly/am5edQ

Elite 400-meter runners might do too much high-intensity training. They need to preserve “muscle generating capacity.” http://bit.ly/aB8nev

Three percent dehydration reduces strength-training performance. http://bit.ly/axex39

Eating whole foods increases thermic effect (post-consumption calorie burn) by nearly 50% over processed foods. http://bit.ly/c2pKqs

Calcium pills increase heart attack risks, not proven for bone health. http://bit.ly/aXeNFK

Low-carb and low-fat diets produce mostly similar results, including weight loss, after 2 years. http://bit.ly/cNvHHh

World-class triathletes becoming more like elite runners and cyclists in vo2 max and lactate threshold. http://bit.ly/drYQ3I

Muscle carnosine, increased through beta-alanine supplementation, improves elite rowing performance at 2000 meters. http://bit.ly/cm2OIU

Large twin study suggests very high genetic heritability (72 to 85%) for tendency to exercise among adolescents. http://bit.ly/cZ1iYV

“5 minute ice baths for recovery” produce detrimental effect for rugby players. http://bit.ly/bYICVu

After a “prolonged run” at a normal pace, uninjured runners exhibit small biomechanics changes http://bit.ly/dwENt3

Army tests sit-ups vs core exercise training to see which lowers back injuries. Result: No difference. http://bit.ly/am5edQ

In rare, 10-week controlled test of two training methods for runners, high-intensity beats low-intensity. But barely. http://bit.ly/9Lv30G

Great RunBlogger review of study: conventional shoe-selection methods more likely to increase injuries than decrease. http://bit.ly/cG2Q2f

Meat = extra body weight? Large study concludes that “a decrease in meat consumption may improve weight management.” http://bit.ly/bq7UO5

Around The Web With Amby

Great stuff to ponder on your next run. A wrap up of this week’s articles on exercise science as tweeted by Amby Burfoot, Editor at Large of Runner’s World Magazine.
You can follow Amby’s tweets at
http://twitter.com/exerscience and his Runner’s World blogs at http://peakperformance.runnersworld.com and http://footloose.runnersworld.com.

Doh science? Running a 100-mile race in Alaskan cold is stressful. http://bit.ly/bBkaKv

Low dose creatine supplements for 6 weeks increases high-intensity muscle endurance, not body weight. http://bit.ly/cHhlst

Exercise is excellent way to maintain muscle while you lose weight through calorie reduction. http://bit.ly/akGA2S

How many calories burned by an extra pound of muscle? About 4/day says Powerbar expert. http://bit.ly/9rLaV9

Yesterday’s big topic in running was Dathan Ritzenhein’s new running form. I gathered lots of links and comments here. http://bit.ly/9Vx0OZ

Some new equations for Max Heart Rate. They’re different for older subjects than for younger age group. http://bit.ly/cAyoKO

Topical NSAIDS might be good option for local muscle pain. At least they lack systemic effects of ingested NSAIDS. http://bit.ly/cKgzMK

At “Science of Running,” Steve Magness gives his take on genes vs 10,000 hours of practice. http://bit.ly/dpz2LJ

For improved lactate threshold, two interval workouts a week beats one. http://bit.ly/d9vnix

Amino acid supplements boost “anabolic hormone profile,” good for muscle building and recovery. http://bit.ly/9KYT1j

Exercise good for depression, but many depressed have low fitness. So exercise prescriptions should be very moderate. http://bit.ly/cLw3kY

Elite endurance athletes have lower white blood cell counts. Appears “adaptive response, not underlying pathology.” http://bit.ly/aBTmzN

NY Times reviews Army studies finding no link between foot types, conventional shoe selection methods and injuries. http://nyti.ms/c0KFby

Antioxidants don’t diminish training effect. (Is tide turning on this question?) http://bit.ly/92p9Jx Prev neg result. http://bit.ly/aTxMBS

“Systematic review” finds “limited evidence” (glass half full?) that orthotics decrease knee pains (PFPS). PT can help. http://bit.ly/bDE8Uu

15 minutes of stretching loweres “torque production” of plantar flexor muscles before exercise. http://bit.ly/bJNyCX

Creatine (28 days) does not improve sprint at end of endurance cycle test. (Does a few interesting things, though.) http://bit.ly/9VHQ3w

NY Times explores “rinse and spit” phenomenon. Sports drinks improve performance even if you don’t swallow. http://nyti.ms/blsH7n

Overtraining linked to rise in “proinflammatory cytokines.” Signs: “depressed mood, sleep disturbances, and stress.” http://bit.ly/9YYVVW

Surprising result? Unlike male Ironman triathletes, females don’t lose significant body weight over the 10-15 hrs. http://bit.ly/dhNnlG

Post-workout cocoa drink decreased subsequent muscle soreness but didn’t change muscle metabolic markers. http://bit.ly/ah41rI

Dogs aren’t just good for adult fitness walkers. They benefit kids in the family too. http://bit.ly/aaXNoW

Cycling in city still a healthy idea, even taking into account air pollution and traffic-safety risks. http://bit.ly/a2UOqC

Another study exploring genetic link to certain soft-tissue injuries – http://bit.ly/9AvtaF . Previous one here – http://bit.ly/beSIa2

Running shoe designs and running injuries: a psychological link? “Sophisticated” designs might raise risky behavior. http://bit.ly/9AJTkS

How does blood doping work? It has “multifactorial effects,” not just an oxygen boost. http://bit.ly/cmuZb3

In trained male runners, RE assoc’d with muscle stiffness and inversely assoc’d with lower power. http://bit.ly/ctpfFE

Tiny study, but low carb diet increases RPE of high intensity exercise. And diminishes performance. http://bit.ly/cKoZgF

Around The Web With Amby

Great stuff to ponder on your next run. A wrap up of this week’s articles on exercise science as tweeted by Amby Burfoot, Editor at Large of Runner’s World Magazine.
You can follow Amby’s tweets at
http://twitter.com/exerscience and his Runner’s World blogs at http://peakperformance.runnersworld.com and http://footloose.runnersworld.com.

Young marathon finishers (under 18) have no more medical problems than older adult finishers. Slightly fewer, in fact. http://bit.ly/9whjga

High glycemic index and load of foods you eat increases risk of heart disease. http://bit.ly/9G1mvn

The faster you are, the longer you’ll live. IE, fitness predicts heart risks. http://bit.ly/ax1Oxt

Too much “screen time” increases metabolic risks of adolescents. But active video games are good. http://bit.ly/cqhE2x http://bit.ly/driOfU

For elite athlete recovery from lower-leg ligament injuries, water exercise may be best path. http://bit.ly/dhf3Wa

The more health habits you follow, the lower your heart risks. Best: fitness, not smoking, normal bmi. http://bit.ly/93y67b

Exercise increases interleukin response (this is good) in subjects with knee osteoarthritis. http://bit.ly/aLUWy9

High fructose consumption is independent risk factor for high blood pressure. http://bit.ly/bZCQim

One year weight loss and exercise program reduces heart risks and medical costs of subjects. http://bit.ly/bFuHHH

Beet juice lowers oxygen cost of exercise through “reduced ATP cost of muscle force production.” http://bit.ly/cPnGOq

Large, 3 yr jr. high school program manages to change diabetes risk (but not obesity) of enrolled students. From NEJM. http://bit.ly/cfrUay