How to gain weight or lose weight effectively

          When you hear of an individual attempting to gain weight you hear the phrases bulking, dirty bulking and cutting. These are simply body building terms that mean gaining weight. You see these transformations on social media that depict a skinny guy then flash forward they are on a bulk and gain weight. Bulking is gaining lean muscle mass by a caloric surplus. Dirty bulking is the same thing with a crappy diet. It is merely an excuse to have the green light to eat trash food. Cutting is simply going into a caloric deficit. What you may not hear is the details on how to alter body composition.

        To determine the number of calories, needed to gain weight one must first establish how many calories it takes to sustain themselves throughout the day. Several factors play into a baseline: your RMR, activity level and thermogenic. The entire breakdown can be found here. A much easier process is to find a Total Daily Energy Expenditure (TDEE for short) calculator online. Keep in mind that it is an inexact science and using multiple calculators will yield various results. They won't be off by much, maybe 500-600 calories. The true way is trial and error. Weigh yourself and consume the caloric number provided by one of the calculators and see if you have lost weight, gained weight or remained the same. A simple way to take your weight in pounds then multiply by a certain activity level such as light, moderate and heavy. Light activity would be light walking, garage work, trades, etc. Moderate activity would include cycling, skiing, tennis or dancing. Heavy activity would be walking uphill with a load, basketball, climbing, soccer or American football. For males 17 is light, 19 is moderate and 23 is heavy. Females on the other hand would be 16, 17, and 20 respectively.

    Males

17 light

19 moderate

23   Heavy  

Females:

16 Light

17 Moderate

20 Heavy

For example, a 190-pound male that has moderate activity level would need to consume 3600 calories.

    Gaining weight is a slow process (much like losing weight!) add 500 calories to your daily calories. In our above example 4100 calories would be needed to gain weight. 3500 calories equal a pound, so an extra 500 calories would produce a pound a week. To maximize protein synthesis, ensure you're eating at least 1.5-2g of protein per kilogram of body weight. Muscle is expensive in terms of calories to sustain and in order to build muscle more protein is required to build said muscle. Additionally, 5-6g of carbohydrates per kilogram of body weight is needed to provide the body enough energy to sustain itself throughout the day and for workouts. These recommendations are more targeted towards folks training hypertrophy (building muscle). Aerobic activity requires a different ratio of carbs and protein.

    On the flip side losing weight is the same process just in reverse. Find your baseline calories then subtract 500 and that is your target calorie goal. Following the same process is a net loss of a pound a week. The only caveat is to ensure you're eating enough protein to sustain muscle building during a caloric deficit. 1.8-2.7g of protein per kilogram of body weight is recommended. 

    Whether you are looking to gain weight or to lose weight keep the caloric goal in mind. Determining how you consume your calories is up to your lifestyle. It does not matter when you consume those calories. It could be all at once with the one meal a day or smaller meals scattered throughout the day. Lifestyle dictates when you eat. If you job is a desk job with the freedom to eat every few hours, then smaller meals may be for you. A busier schedule that restricts feeding then less meals with higher calories may be ideal. 

Administering an athletic test part two

       In part one of this series of athletic testing I went over vocabulary on what makes a test valid and reliable. For part two of this series, I'll deep dive the process of selecting which test for which athlete. I should note that I am not a Strength and Conditioning Coach (CSCS) I am using this blog has a way to study for CSCS. All the information comes from Essentials of Strength Training and Conditioning fourth edition.

    To start this process of selecting a test for your athlete ponder which energy system is required of your athlete. Is it the phosphagen system (Short, quick burst) the glycolytic system (longer duration that uses the Cori Cycle) or the oxidative system? (even longer duration that uses the Krebs cycle). A prime example is the difference between an Olympic weightlifting athlete versus a marathoner. Another factor to consider is the movement pattern of the athlete during their particular sport. Think about American Football and the various positions that apply. An offensive or defensive linemen require pushing with great force while a Wide Receiver utilizes more speed and change of direction. How old is your athlete? a collegiate runner could handle a 12 min run while a mile run would be more appropriate test for that age group. What is the training history? an experienced athlete with years of experience in the weight room could handle a 1RM power clean while a beginner athlete would be more comfortable with a vertical jump test to measure power. Gender of an athlete plays a factor as well. A male athlete tends to have more upper body strength than their female counterparts. A 1RM max bench press with a co-ed team may have value but the time dedicated to loading and unloading a bench press will cost time. Weather would play a factor as well. An athlete recruited from Minnesota will need time to acclimate to southern weather. Postponing a test for at least a week will give time to acclimate thus serving a better test. Time of day pertaining towards the weather may detract the athlete to performing their best. Any temperature exceeding 80 degrees, or 50% humidity will throw the test results off.

    The test order is another imperative aspect to consider. The NSCA recommends that non-fatiguing tests such as flexibility, skinfold, height/weight should be done first. Agility tests such as the T-test or pro agility test follow non-fatiguing tests. This is conducted to ensure the best results from the agility are made. Agility tests require an athlete to start, stop and cut at full speed thus making it physically taxing. After agility tests max power and strength tests are to be conducted. This would be your 1RM clean, 1RM bench, etc. Sprint tests such as the 40-yard dash will follow. Local Muscular tests such as the push up or curl up would be next. Fatiguing anaerobic tests such as the 300-yard shuttle would follow then lastly an aerobic test such as the 1.5-mile run. If at all possible anaerobic tests and aerobic test should be done on separate days. If both are to be conducted on the same day, then extended rest is required between those tests. The tests are set up as to avoid stressing metabolic energy systems on back-to-back tests.        

1. Non-fatiguing test

2. Agility tests

3. Maximum power and strength

4. Sprint tests

5. Local Muscular endurance test

6. Fatiguing anaerobic capacity test

7. Aerobic capacity test

    To ensure each athlete performs at top level have a time allocated for the athlete to practice these tests before hand. Conduct the familiarization a few days prior to ensure allocated rest before the real test. Have those practices at the same time and location as the actual test. Have the same graders and administer for the familiarization as well to further acclimate the athlete to the pace of testing. 

Things to consider before administering athletic testing part one.

    Athletic testing serves two purposes: 1. To see if the athlete (or whomever) has the athletic talent to play the sport, and 2. To see where the athlete can improve. The Army uses similar techniques in our usage of our unique fitness test. You hear troops all the time. I got to work on my Standing Power Throw, the Plank, the two-mile run, etc. Training is tweaked in hopes of improving in that particular area.

    When testing two things have to apply. First, the test has to be valid (measure what is supposed to measure) and be reliable (repeatable test). Imagine taking a test that only covers muscular endurance and aerobic fitness or not being able to repeat the test due to equipment shortage or environmental conditions.

    Looking a validity of a test encompasses a few factors. Construct validity is a fancy way of saying an overall validity of the particular test. Let's say you're looking to measure a person's max speed. Would you have them run a mile for a test? doubtful. a 50-meter sprint is more applicable making it suitable for construct validity. Face validity is the appearance of a test to measure what it is supposed to measure by laymen. At first glance a 400 m sprint test measures max speed from an outside perspective. A deeper look into a 400 m sprint measures more anaerobic than true max speed. Content validity on the other hand is the appearance of a test from an expert. An expert knows the metabolic demand of a 400m sprint is very different from a 50-meter sprint to measure max speed. Criterion-reference validity is the statistical results of a test and how it measures the same ability. 50-meter sprint meets the criteria of criterion-reference for max speed. Criterion-reference validity has three subcomponents: concurrent, convergent and predictive. Concurrent validity refers to the test scores that are associated with other tests. A 50m sprint and a 40-yard dash produce similar results (max speed). Convergent validity is how a particular test measures to the "Gold Standard" of a test. For example, measuring aerobic fitness the gold standard is in a lab hooked up to equipment to get a Vo2 max. An acceptable test for aerobic fitness could be a 12 min run. Testors may opt for a 12 min run due to lack of proper equipment or the medical equipment needed for a true Vo2 max is too expensive. Having experts in a lab for a true Vo2 max is a luxury. Having a coach with a stopwatch to measure a 12 min run is more accessible. Lastly predictive validity is how a test correlates to future performance within that particular sport. The NFL combine is the best example. Football players from around the country are tested during the combine and team decision makers make predictions on how well that player will perform during the NFL.

    Reliability is how consistent or reliable a test is. Reliability also has subcomponents. A test-retest is the correlation of scores by two different administers. Typical error measurement is simply the variation of scores by different athletes (gender, age, training history play factors into this) and equipment (Think what the University of Alabama football program has compared to South Alabama equipment wise). Intrasubject is the lack of consistency by athletes from test to test. We see this in the military as one test a troop crushes a test while six months later, they bolo. Interrater reliability speaks to who is administering the test. Factors such as the same standard for testing (using a stopwatch for one test then using electronic timing for another), trained vs untrained administers (experienced vs unexperienced). Or how motivated an administrator is. Some would be more enthusiastic about administering a test vs someone who shows zero enthusiasm. Interrater speaks to the individual graders. Is one grader more lenient? Do they not count repetitions because they are distracted? A final factor is considering the test itself. Was it a bad test?  

   

Everything you ever wanted to know about fat.

     To complete our trip around the macronutrient world we deep dive into the most versatile: Fat. For everything you need to know about protein click here for carbs click here. Before deep diving fat as a macronutrient a distinction needs to be made. Often times fat and lipid are used interchangeably. Lipids are a more general term that includes triglycerides. This article will focus on fat and its many usages. Fat is used for stored energy (9k/cal per gram), carbs and protein on the other hand are 4k/cal per gram. I say stored energy as carbs are your primary source; fat can be used when muscle glycogen is depleted or if the intensity is low enough and duration is long enough. Fat is also used in the blood to carry fat soluble Vitamins A, D, E, K. Steroid hormones (not those steroids) but natural steroid hormones such as testosterone and cortisol are fat soluble and transported across cell membranes. When cooking fats provide flavor and aroma. Additionally, fats provide a protection for organs.

   Fats are the Star Wars of the macronutrients. They have a dark side that is harmful to the body and a light side that is needed by the body for basic functions. Fats are broken down into two categories: Saturated (dark side) and Unsaturated (light side). Saturated fat is derived from animal fat and is not a dietary requirement. Saturated fat should be used sparingly throughout the body as it is considered the "bad" fat. Unsaturated on the other hand can be further broken down into monosaturated (one double bond) and polyunsaturated (two or more double bonds). Monosaturated fat are liquid at room temperature and solid when chilled. The majority of monosaturated fat are your cooking oils (olive oil, peanut oil and canola oil) and your higher fat products such as avocados and peanut butter. Polyunsaturated fats are a healthy type of fat that are needed for proper functions. These contains Omega 3's and Omega 6's. Omega 3's and 6's are necessary for the formation of healthy cell membranes, proper development, and function of of the brain and nervous system. Omega 3's can be found in your fattier fish such as salmon, and halibut. Omega 6's can be found in oils such as safflower, soybean and corn oil (or products made with these types of oils). Walnuts, and flaxseeds are another source of omega-3 requirements, however there is a catch. When consuming they undergo a chemical conversion from omega-3 fatty acid alpha-linolenic acid (ALA) to Eicosatetraenoic acid (EPA) and Docosahexaenoic acid (DHA). This process is widely ineffective as roughly 5% of ALA is converted into less than .5% of DHA in adults. Speaking generally, majority of fats and oils contain a mix of all three fatty acids (saturated, mono, poly) with one being dominate. 

    Cholesterol gets lumped in with fats when having a conversation about fat as a macronutrient. Sticking with the Star Wars theme cholesterol like fat has properties needed by the body for structural, and functional components needed for cell membranes. Cholesterol is also needed for Vitamin D and hormonal production (light side). The dark side of cholesterol is accumulating into your arteries narrowing your blood vessels leading to heart disease and possibly a stroke. Low density lipoproteins (LDL) are your "bad" cholesterol and is closely associated with saturated fat, trans fat and increased risk of heart disease. High density lipoproteins (HDL) is the "light" side of cholesterol that is protective of heart disease. 

    In terms of numbers having less then 200 mg/dl total cholesterol is ideal; anything over 200 is considered borderline high. For LDL 100 is optimal while anything over 130 is borderline high. HDL has the Goldi locks principle in place with less than 40 being low while greater than 60 is high. 50 is the optimal number in terms of HDL numbers.        

Everything you ever wanted to know about carbs.

     Carbohydrates are the epitome of Irony. Cutting back on carbs for weight loss is usually the go to, however cutting back on carbs for athletes or extremely active individuals can lead to decreased performance. Carbs in itself are not that bad. It is consuming too much. Moderation and type of carbs play more of a factor than carbs itself. Now, carbs are not necessarily needed by the body to function hence why the keto and paleo diet work (that and increased protein and less calories). More about Protein can be found here, The body can process fats and proteins for energy in a phenomenon called gluconeogenesis. Gluconeogenesis is simply the creation of glucose. Carbs can be broken down into three categories: Monosaccharides, Disaccharides and polysaccharides. 

    Monosaccharides building blocks to form other sugars. Monosaccharides are like Lego's. in itself they are useful but putting them together can form larger more impressive structures. There are three categories of monosaccharides: glucose, fructose and galactose. Glucose is your bodies primary source of energy that is essentially circulating sugar. Fructose is found naturally in fruit and honey and has a sweet taste. galactose is used with glucose to form lactose (milk).

    Disaccharides is two simple sugars joined together. The prefix Di meaning two. Sucrose (combination of glucose and fructose) or table sugar is the most common disaccharide. lactose (glucose and galactose) is found in milk products. Lactose intolerance is a common phrase that simply means milk intolerant. galactose (two glucose molecules) is more commonly found in the fermentation process of beer and is the primary carb.

    Polysaccharides or complex carbs are thousands of glucose molecules. Some categories of polysaccharides are starch, fiber and glycogen. Starch can be found in grains, legumes and certain veggies. Fiber can have varying degrees of effects on the body. Some delay gastric emptying meaning it has the effect of feeling full, others are an aid for constipation relief, prebiotic fibers stimulate gut health by increasing the growth of bacteria in the gut. Another effect of fiber is decreasing the absorption of cholesterol and helps reduce cholesterol levels. Glycogen is the bodies main energy source and can be found in the skeletal muscle and liver. Three quarters of glycogen can is found in skeletal muscle and a quarter can be found in the liver. Typically, you have 15g of glycogen per kilogram of body weight. a 190 pound person (86 kg) will have 1,250 g of glycogen in the body at one time.              

Everything you ever wanted to know about Protein

    If you watch fitness cooking videos on social media, you have undoubtedly seen (and heard) the emphasis placed on protein. Some are legit and incorporate more protein in a recipe that is more on the healthy side; others just add protein powder to pancake mix call it high protein pancake recipe. What is all the craze about protein?

    First and foremost, protein is a macronutrient. The body need protein in large amounts for basic metabolic functions such as growth and development. It also serves as the primary structural element for the building block of cells. You may have seen protein powders at the store that mention Amino Acids. This is a marketing technique for Amino means nitrogen containing. In other words, all protein contains amino acids. The type of amino acids is more important than simply having amino acids. There are three categories of amino acids. Non-essential amino acids are synthesized by the body and are not necessarily needed. Hence the term non-essential. Essential amino acids are not synthesized by the body and must be consumed. There are nine of them with leucine being the most essential for protein synthesis. eight are considered conditional and are only needed during illness and stress. You may have seen Whey or Casein on protein powders at the store. Both contain all the essential amino acids and derived from milk. The main difference is how the body digests them. Whey is more fast acting and mixes well with water, while casein is absorbed slower. Either one is acceptable. Protein promotes satiety within the body meaning it makes you feel fuller with less calories. It also has the highest thermic effect meaning it takes the body more effort to process. This is why diets high in protein tend to work. In a pinch protein can also be used for fuel. This is breaking glass in case of emergency type situation. The body would prefer to use carbs for energy and fat has the highest yielding of energy per gram.

    How much protein should you consume? It all depends. An average joe should be eating at least one gram of protein per kilogram of body weight. This is basic protein requirements to sustain the bodies structures. If you more into aerobic training 1 to 1.6 grams per kilogram is acceptable since carbs would be the primary focus of the diet. Strength training requires more protein. 1.4-1.7 is the recommended dosage to repair damaged muscles through training and to maintain muscle mass. Protein is an expensive muscle to maintain hence the increased need for protein. Now if you are cutting or in a caloric deficit then even more protein is required to maintain muscle mass. 1.8-2.7 per kilogram of body weight is recommended for folks in a caloric deficit.

    A more debated issue is the anabolic window after training. The anabolic window comes after training when muscle tissue is most receptive to amino acids. Training after eating usually negates the anabolic window. Training in a fasted state requires more protein after resistance training. Either way small amounts of protein do help. Shooting for 20-25 grams of protein after training is a good rule of thumb.     

         

The ins and outs of metabolism

    When you think of metabolism what do you think of? A skinny guy eating nothing but junk food? A kid that eats nothing but processed foods and still being rail thin. That is exactly what it is. In simplistic terms it is the body's ability to break down food for metabolic functions. Metabolic functions are either the building up of smaller molecules into larger molecules (Anabolism) or the breakdown of larger molecules into smaller ones (catabolism) for energy. An example of anabolism (building up process) would be building muscle tissue while Catabolism (break down) would be the breakdown of food into energy. The total amount of these reactions is metabolism. 

    Factors such as genetics, age, body weight, body composition and training all play a factor into determining metabolism. Age and genetics are factors that a person has limited control over; while body composition, training, and body weight are factors that are controllable. 

    Altering body composition involves knowing how many calories it takes to sustain your bodies metabolic needs. BMR or basal metabolic rate accounts for roughly 65%-70% of your daily energy expenditure (total calories) and it is usually measured after an overnight fast. BMR is often referred to the least number of calories it takes to keep you alive. RMR or resting metabolic rate is more often used to since it does not require an overnight fast. Since it does not require a fast RMR is roughly 10% to 20% higher than BMR. To roughly calculate your RMR you could use the Cunningham equation. The Cunningham equation is simply 500+ 22 (LBM (Lean body Mass) in kg). Finding your lean body mass can be estimated through machines like a bod-pod or tools like Bioelectrical impendence analysis (BIA). BIA sends electrical signals through your body and since muscle is denser than fat the signals slow down thus giving results that take in account muscle tissue. Skin calipers are another option just keep in mind that locations vary amongst age, gender and race. Using skin calipers requires a trained user to ensure the most accurate data is presented. Tape measure is another effective tool to measure body fat. Typically, the neck and waist are used as locations. In either method a variance will exist. Skin Calipers has a +/- of 3-5%.

    In addition to RMR/BMR physical activity plays a factor into caloric intake. Typically, this can account for 20%-30%. The variance is dependent on the individual. It all depends on frequency, intensity and time associated with training. Furthermore, activity levels outside of exercise come into play. N.E.A.T or non-activity activity thermogenesis are the activities such as going on walks or doing laundry.

    The last pillar in the milking stool of metabolism is food thermogenesis. Food thermogenesis is the energy cost of digesting, absorbing, and storage of food in the body. Typically, this accounts for 10%-15% of total calories.             

The ins and outs of carb loading

           Carbohydrate loading or carb loading for short is often misinterpreted as eating carbs the night prior to a long aerobic event. While is it important to eat carbs the night prior it is not classified as carb loading. Carb loading is a structuring your nutrition several days ahead of time. Common practice is to consume 8-10grams of carbs per kilogram of body weight three days ahead of the aerobic event. For example, if I am 86kg (190 pounds) then I would plan to eat between 688-860 grams of carbs per day for the next three days in order to prepare for the race. In the event of a marathon distance or above it may be beneficial to consume a larger amount of carbs. 10-12g of carbs per days two days prior is recommended. A few things to keep in mind when carb loading the various types of carbs may have counterproductive results nutritionally. Carbs that are higher in fiber may give off the feeling of being "full" due to delayed gastric emptying leading to bloating thus not hitting Nutrional goals (nothing worse than trying to eat more food when you feel full). Prebiotic fiber stimulates bacteria growth in the stomach which may lead to more trips to the bathroom. Another concern is potential weight gain from increased carbs. When carbs are digested, they are either sent to the muscles for glycogen storage (energy source). Increasing the amount of water within the muscle. Carbs that are not used for muscle glycogen are stored in the liver for liver glycogen. (Skeletal muscles glycogen is used for muscles and liver glycogen is stored for the entire body). A cautionary tale is to practice this method and use trial and error on types of carbs consumed. Rule of thumb is to not experiment with nutrition before a race. Using carb loading techniques has been shown to increase glycogen storage up to 20%-40% in males. I say males because females historically have had mixed results from carb loading due to not having enough total caloric intake. To really make carb loading effective one should taper off before a race. Tapering is simply a planned reduction in training. This can be accomplished more or less in two methods: linear and step. Linear is the gradual reduction in training, and step is a more aggressive approach by abruptly reducing training. Tapering along with carb loading is the sure-fire way to saturate muscle glycogen.

        Why fill up glycogen storage? Glycogen is energy currency used by the body during exercise. A good metaphor is filling up your gas tank before a road trip. Yes, road trips with a half a tank are certainly doable but requires more stops. Filling up the gas tank before driving enables your car to go further. Same as filling up your energy levels enables your body to go further before re-fueling. Glycogen is the bodies preferred method of fuel for exercise for more intense exercise.

        Some of the guidelines pertaining towards carb loading for aerobic events typically involve at least 90 min of exercise at roughly 70%-80% of your Vo2 max. 90 min of aerobic events include a 10-mile run (unless you're really competitive runner), half marathon and of course a marathon. 

        To summarize carb loading is appropriate for aerobic events that exceed 90 min. With a recommended intake of 8g-10g of carbs per kilogram of body weight (or 10g-12g of carb). Also, experiment with these techniques is paramount to avoid any race day GI issues.       

           

How to nutritionally prepare for physical fitness test.

             I teach a class called physical fitness and during the class I ask students how you prepare for the Army Combat Physical Fitness Test (ACFT). Answers vary between training ahead of time, hydrating, stretching, and acclimating to the Northeast. One aspect that is overlooked is nutrition. Nutrition goes further than eating beforehand. Yes, you should eat before a physical fitness test but what foods and how much?

            Generically, one should avoid high fat and high fiber foods beforehand as to avoid any GI issues during the event. Fiber rich and fat rich foods take longer to digest thus the risk of exercise while digesting is a high probability. Another more overlooked food is to avoid sugar alcohols. Sugar Alcohols can be found in "Sugar free" foods such as gum. The Sugar alcohol has the potential to cause GI issues with bloating and diarrhea. One way to ensure your game day nutrition is on point is to practice it. Before a big workout try out the meal and test it out. Implementing mid cycle tests is always a good idea anyway. That is a good time to try out your nutrition beforehand. The ultimate goal for pre-event meal is to minimize GI issues.

        A more detailed approach would be to measure out carbohydrate intake before the event. Roughly a hour before test one should consume a half a gram of carb per kilogram of body weight. 190-pound individual is roughly 86kg. Taking half of 86kg is 43g; so, a 190-pound individual should eat 43g of carbs one hour before a physical fitness test. 43g of carbs would equate to a medium sized banana and a sports drink. Two hours before an event the goal is to consume 1g of carb per kilogram of body weight. Taking a 190 pound or 86kg person that is 86 grams of carb before a physical fitness event. 86 grams of carbs is roughly a bowl of oatmeal with raisons and a small banana. Four plus hours prep before an event is at least 1-4 grams of carbs per kilogram of body weight. Four plus hours before a physical test is more or less a normal carb centric meal. In the military we typically conduct our physical fitness test in the morning. Now, being in the northeast weather is always a factor and we may conduct in the afternoon. Depending on when the test is conducted timing of nutrition matters.

                    

What happens to your lungs during aerobic exercise.

        After publishing a blog about the heart pertaining to aerobic fitness it is only natural to make a follow up blog about oxygen during aerobic exercise.

        Take a moment and just breath, note the rhythm of the rise and fall of the chest, the pacing of your breathing. Just how normal it all feels. If you were to time how many breaths, you take in a min it would be in the range of 12-15 (pending any health concerns). During aerobic (with oxygen) exercise this may double to triple to approximately 35-45 breaths per min. -Breaking news- you breath more times during aerobic training then normal. This is due to a concept called oxygen deficit. Onset of aerobic training the aerobic system is a little slow to respond for the increased amount of oxygen. After running you know how you are still breathing hard? That principle is called Excess postexercise Oxygen Consumption (EPOC). Remember, during a lower intensity aerobic exercise oxygen pair with Macronutrients in order to provide ATP. Carbohydrates are the preferred source of fuel during aerobic training in a metabolic process called the Krebs cycle. Fats (fat oxidization) and Protein (protein oxidation) can be used in a pinch. (Also, why you should be consuming your daily protein requirements. By sparing protein the body utilizes more carbs and fats.). Much like the Cori cycle, the Krebs cycle starts with Glycogen morphing into pyruvate; with the presence of oxygen pyruvate goes into the mitochondria. From the mitochondria the Krebs cycle starts. The end result of the Krebs cycle produces 40 ATP. Now the entire process cost 2 ATP, so your body has 38 ATP to use for exercise.      

       The amount of air your breathing is called Tidal Volume. Now, the body does not use the entire Tidal Volume. Some is lost through the nose, mouth, trachea (anywhere that gas exchange does not take place. (gas exchange meaning the process of taking oxygen in an exhaling carbon dioxide). Roughly 150ml is not used during gas exchange which is called Anatomical dead space. Physiological dead space is a term for damaged alveoli (this is often negatable in healthy adults). Once air (outside of dead spaces) comes into the lungs and cells oxygen is used. The byproduct is called Carbon Dioxide and that is expelled by the lungs into the atmosphere.

    

       Once oxygen reaches the tissues the amount of oxygen that is consumed is called the Oxygen uptake. Many factors influence the demand for oxygen: muscle mass, metabolic efficiency and intensity of exercise. larger muscle mass (think running/rowing or cross-country skiing as opposed to stationary bike) and more intensity (faster tempo runs/intervals). Increased metabolic efficiency allows for an increase in oxygen uptake (better trained-more oxygen). The maximal oxygen uptake is better known as Vo2 max. Vo2 max is generally considered the gold standard of cardiovascular fitness. A true Vo2 max is typically found in a lab. Ironically Roger Banister (first miler to run under 4 minutes) inadvertently studied and implemented this during his training. It can be calculated by hand; however, it does require some math. Vo2=Q (Cardiac Output) times a-vo2 difference. It can also be determined in field testing (not as concrete but doable). Generally testing consists of a 1.5-mile run. For example, a 25-year-old male that runs a 10-minute 1.5 mile has an approximate Vo2 max of 52.   

         

        

What is happening in your heart during aerobic exercise.

             I know your first thought when it pertains towards running. Why I am I doing this? Outside of long-distance enthusiastic runners who are also known as psychopaths (kidding!) most of us dislike running, however I am betting that you don't like running. The part you dislike is the gasping for air, that burning sensation in your lungs. The pain. 

                Two things happen when you run. There are acute (or short term) and chronic (not Dr. Dre's album or that other chronic....) in this case chronic means long term adaptations. Within acute aerobic exercise two systems of the body are working simultaneously. The circulatory system and the Respiratory system. Circulatory and Respiratory system working together is the cardiovascular system; primarily the cardiovascular system is to provide nutrients and remove waste. The acute effects on the circulatory system involve your heart (duh) and your blood (duh). The measure of how hard your heart is working is called Rate-Pressure product. Rate pressure product is your heart rate times your systolic blood pressure. Heart rate is how many times your heart beats. This can be calculated by either counting the thumps for sixty seconds at your neck, wrist, ankle or groin area (I would recommend sticking with the wrist or neck) or counting to ten at multiplying by six. The amount of blood pump with each beat is called stroke volume. Stroke volume depends on end-diastolic volume (amount of blood pumped by the left ventricle of the heart) and a chemical called catecholamines. Catecholamines goes hand in hand with the sympathetic nervous system. manipulating catecholamines can be either through drugs (stimulants) or natural responses to stimuli (flight or fight response). Think about the last time you were scared or jumpy and how your heart felt like it was going to jump out of your chest? Thats your flight or fight response. With more blood being pumped through the circulatory systems it all has to return to the heart. Increased blood flow leads to increased fibers within the muscle walls (vasodilation). This expansion is called the Frank -Starling Mechanism. Multiplying your stroke volume and your heart rate is called Cardiac Output and is labeled by the letter Q. When you're resting approximately 15%-20% of cardiac output goes to the skeletal muscle. With vigorous exercise (aka running) cardiac output may rise to 90% to the skeletal muscle. This is why after an intense training run your extremities become cold and clammy. You may see competitive long distance runners wearing arm sleeves or beanies in mild temperature. this is to negate the loss of blood flow to the extremities. Another example of the Frank Starling Mechanism is the: pump" although this is more of a resistance training effect the same principles apply. More blood flow goes to the active muscles causing vasodilation then temporary larger muscles.

             Ok, back to rate pressure product. Now we know all about heart rate and stroke volume, but what about the other half of the rate pressure product. Your blood pressure is depicted in two numbers: Systolic and Diastolic. Systolic blood pressure is the pressure exerted against the arterial walls as blood is forced by each contraction. Diastolic blood pressure on the other hand is the pressure exerted against the arterial walls when no blood is forcibly ejected through blood vessels. Systolic is the number on top and diastolic is the number on the bottom when taking blood pressure reading. Generally, at rest blood pressure could read of 110-139 over 60-89 is fine. Systolic blood pressure can almost double with exercise.

How the Glycemic Load applies to exercise.

      To start, I am not a Dietician nor a sports dietician. I am a Personal Trainer and (fingers crossed) a Certified Strength and Conditioning Coach. I can discuss nutrition and how it plays a factor into exercise performance I cannot prescribe foods.

    Before getting into Glycemic Load, we must first know how that number comes about. Much like deeper fitness knowledge it begins with a formula. 

Glycemic Load= Glycemic Index times grams of carbohydrate per serving divided by 100

          A simpler formula is: GL=GI x grams of carb

                                                100

        Glycemic Index (GI) refers to how fast carbohydrates are digested and observed (raising blood glucose levels in the process) in a two-hour time frame. The formula to determine GI is quite complicated to put in blog setting. If you are truly interested the calculator can be found here. A key takeaway is that a lower GI number is digested slower and has a smaller rise in blood glucose. Think Kidney beans, carrots, or any starchy veggies. On the other hand, a higher number represents a spike in blood glucose. Digestion of glucose can either go into the muscles and later used for energy or into fat cells that turn into triglycerides. A rule of thumb pertaining towards exercise is higher GI foods before and during exercise for immediate sources of energy. In the military we use gummy bears or if your bougie use carbohydrate gels for more sustained exercises such as ruck marching. Simple enough right? In the words of Lee Corso, "Not so fast my friend" GI does not take into account quantities of carbs consumed, how prepared or storage.  

        This is where the Glycemic Load plays a factor. GL takes portion size of a carbohydrate thus making it more of reliable factor in determining how much of a spike in blood sugar will occur. A lower number does not cause a spike in blood glucose and thus absorb slowly by the body. Raisons for example have a higher carb per serving thus having a higher GL than Strawberries. 

          How does this apply to exercise? It depends. After a lengthy aerobic style training session, the body needs carb sources to replenish glycogen used during exercise. A bowl of oatmeal with raisons would be ideal while after resistance training a more protein centric meal with lower GI would be better. Chocolate milk is a perfect example of a lower GL food to consume after resistance training.