Dean Karnazes: The Man Who Can Run Forever

Most runners have to stop when they reach their lactate threshold, but Dean Karnazes’ muscles never tire: he can run for three days and nights without stopping. What’s his secret?

Source: Dean Karnazes: the man who can run for ever

For those thinking “breed him” – it wouldn’t work.  The article said his lactate threshold is determined by his mitochondria, which is inherited maternally.  You would have to breed his mom or his sisters, but not him.  Additionally, it’s not that he’s immune to getting sore – he just doesn’t feel sore. And it is muscles only, so cardio and everything else is normal.

I’ve heard this sort of thing is common attribute in rowers.

How Much Protein You Really Need In Your Diet

Getting enough protein is important, regardless of whether you want healthy skin and nails, to lose weight, or get bulging biceps. But “enough” could be the difference between eating a few extra eggs and washing down your steak with protein shakes. Here’s how to find out.

Source: How Much Protein You Really Need In Your Diet

It’s important to note:

If you’re obese and calculate your needs based on total body weight, you’re overdoing it on the protein. Go by your ideal body weight, not your current body weight. So if you’re 250 pounds and want to be 180 pounds, you’d multiply your intake by 180, not 250. (81-122 grams of protein per day for a sedentary person, for example.)

What to Do When You Pull a Muscle From Working Out

Pulling a muscle sucks, and figuring out if it’s an actual strain that needs attention sucks even more. We’ve all experienced strains, cramps, soreness, and general tightness, but it doesn’t help that these all seem to cause varying degrees of similar pain. Here’s how to tell if it’s really a pulled muscle and what you can do about it.

Source: What to Do When You Pull a Muscle From Working Out

The RICE method is outdated, most progressive PTs, MTs and trainers are moving away from it, as it can actually delay healing. Even the originator of RICE is opposed to it.

This Guide Shows Which Muscles You Work When You’re Stretching

It doesn’t matter  if you’re a chronic sitter, a daily exerciser, or a weekend warrior, you must know that stretching is a critical habit. With sending blood stream in your muscles and offering your joints help with moving through their full scope of movement, stretching enhances your stance and athletic execution while lowering your danger of torment and harm.

However when you do yoga or an adaptability schedule, do you know which muscles you’re really extending? On the other hand whether you’re performing every stretch accurately?

Source: 36 Pictures to See Which Muscle You’re Stretching

The truth about stretching is it’s not always beneficial.

No, Barre Classes Won’t Give You a Dancer’s Body

Barre is a fun, challenging, joint-friendly way to get a workout. But don’t buy into the hype; barre classes can’t make you look like a dancer.

If CrossFit was the workout of 2014, then surely 2015 is the season of “barre,” a workout women everywhere are flocking to. In Boston alone, you can take a barre class from PureBarre, FlyBarre, The Bar Method, and Exhale Core Fusion Barre. Not a member? Barre classes have been added to the schedules of yoga and dance studios all over the city.

The pricey classes draw ladies in by promising to “tone” problem areas and help participants develop a dancer’s lean physique—claims that have caused controversy. Having taken (and enjoyed!) a number of barre classes myself, I wanted to understand the science behind the advertisements.

Source: A Look Behind the Bar: Can Barre Classes “Sculpt” Your Body?

The only change will be the loss of body fat, so you’ll get to see your actual body structure.  Even in modeling there’s different aspects – a fitness model is not a runway model, etc.  Keep in mind to have some self-compassion if you find out you’re not the body type you wanted to be.

How to Know When to Move Onto Heavier Weights In the Gym

So you’ve been hitting the gym, taking classes, or doing bodyweight workouts for a while now, and suddenly you’re not seeing any more changes in your body. Your muscles aren’t growing, and a lot of the moves you’ve been doing seem easy now.

The likely culprit: You’ve hit a plateau because you’re not lifting enough weight. Maybe you grab the three-pound weights you use in barre class to do curls while weight training, when you could easily lift 10-pounders. Or maybe you’ve been going to strength training classes for six weeks, but you’re still picking up the same dumbbells.

Source: Here’s How to Tell When You Should Lift Heavier Weights

Best to first limit the weight by form (inability to maintain good form means you need to decrease weight/reps and fix the form). Then, given you have a spotter for more dangerous movements – every set is completed for failure (such that your last rep is the last possible with good form – this takes time and training to assess). The target number of reps in each set is dependent on training goals (strength, power, hypertrophy, endurance), and when the completed reps exceed the target reps, it’s an indication to increase load (ergo the weight).

Does It Matter How Many Reps You Do When You Work Out?

Do you even lift? 😉

So, your workout has you doing 4 sets of 5 reps for this exercise, 3 sets of 8 after that, and—oh, thank goodness—only 2 sets of 50 to finish it out. Well, hey, the good news is that these rep numbers aren’t just based on a sadistic desire to see you huff and puff. Here’s how they differ and what they mean for you.

Source: Does It Matter How Many Reps You Do When You Work Out?

I haven’t seen anyone connect high intensity training with the heavy, low rep approach that is proven to increase strength.  I don’t know that they are related…

What is a “knot” in a Muscle?

If somebody gives you a definitive response to this, then know that it’s just a guess because nobody actually knows the answer.

That being said there seem to be a couple of different prevailing theoretical camps: In the first camp, experts believe that they are contractions within the muscle caused by muscles tensing repeatedly. The second camp disputes this citing lack of ability to see these contractions on a scan. This camp believes that the cause is neural and a product of irritated nerve endings.

Someone was feeling knotty…

Top 10 Stubborn Exercise Myths That Just Won’t Die

“No pain, no gain!” “You’ll never bulk up without supplements.” “Crunches are the key to six-pack abs!” It seems there are more questions and half-truths in the market about healthy exercise than there are clear, definitive facts—but the exercise industry is a multi-billion dollar business in the United States alone, built partially on selling gadgets and DVDs with incredible claims to people desperate to lose weight or look attractive. Meanwhile, good workout plans and simple truths lurk in the background waiting for their time to shine. All of this results in a ton of misinformation about exercise in general, and while the reality is different for everyone, we’re taking some of those commonly held exercise myths to task, and we have science to back us up. Let’s get started.

Source: Top 10 Stubborn Exercise Myths That Just Won’t Die