Final Form

A recent study investigated the uses of sodium bicarbonate on exercise endurance. Participants consumed 300 mg/kg sodium bicarbonate in 500 ml water and was consumed 90 minutes prior to exercise. Results showed that the sodium bicarbonate group exercised twice as long when compared to the control group. (6.89 mins vs 3.4 mins).

However negative side effect such as diarrhea and headaches were observed with some participants.

Train Smart
- Final Form
www.finalform.com.au


Reference
Hartono, S. The Effects of Sodium Bicarbonate and Sodium Citrate on Blood pH, HCO3-, Lactate Metabolism and Time to Exhaustion. Index coverage, 13.

3 Coffees a day helps keep the diabetes away!

Studies show that high intakes of coffee, decaffeinated coffee, and tea are associated with reduced risk of diabetes (type 2).

There was evidence of a significant inverse linear association such that every additional cup of coffee consumed in a day was associated with a 7% reduction in the risk of diabetes type two.

However it was indicated that drinking 3 to 4 cups of coffee per day was associated with an approximate 25% lower risk of diabetes type two.

The suggested findings that the protective effects of coffee are unlikely to be the sole effects of caffeine, but rather the chemical components present in coffee beverages, such as magnesium, lignans and chlorogenic acids.

So drink up that morning coffee!

Train Smart

-Final Form
www.finalform.com.au

References

Huxley, R., Lee, C. M. Y., Barzi, F., Timmermeister, L., Czernichow, S., Perkovic, V., ... & Woodward, M. (2009). Coffee, decaffeinated coffee, and tea consumption in relation to incident type 2 diabetes mellitus: a systematic review with meta-analysis. Archives of internal medicine, 169(22), 2053-2063.

Is Your Style of Exercise Killing Your S*x Drive?

A new study demonstrated that different forms of exercise can have different effects on your s*x drive (libido). It was shown that exposure to higher levels of chronic intense and greater durations of endurance training on a regular basis are significantly associated with a decreased libido in males.

Below are the different modes identified:
High intensity at a low duration (HITT training) = low negative effect
Walking or low intensity exercise at a medium duration= low negative effect
High Intensity at a long duration (Crossfit or high paced long distance running) = high negative effect

Therefore it is suggested that if you find your libido decreasing, an occasional change to either HITT style or shorter period of training maybe be helpful.

Train Smart

-Final Form
www.finalform.com.au

Reference

Hackney, A. C., Lane, A. R., Register-Mihalik, J., & O'Leary, C. B. (2017). Endurance Exercise Training and Male S*xual Libido. Medicine and science in sports and exercise.

An interesting new studying comparing a medium load (70% RM around 12 reps) and 1RM demonstrated as weight increased the allocation of muscle fibers changed. Meaning that during the 12 reps the pectorals (chest muscles) where stimulated more effectively and as the weight increased the anterior delts (front of the shoulders) started to take the load from the pectorals (% wise).

Therefore if you are training chest for symmetry or to directly isolate or grow the chest, then a 70% RM or 12 reps is recommended.

Reference

Król, H., & Golas, A. (2017). Effect Of Barbell Weight On The Structure Of The Flat Bench Press. The Journal of Strength & Conditioning Research.