Matt Metzgar

The Purpose of Resistance Training

During my long drive the other day, I had a good bit of time to think about resistance training.  In evolutionary terms, all "exercise" done by hunter-gatherers had a purpose.  Walking was done to get from one place to another.  Objects were lifted out of necessity.  Running was done for hunting or escaping.

Modern resistance training attempts to recreate these muscular demands of ancient times.  However, modern training shifts the focus to progressive resistance training instead of just resistance training in general.  It seems highly unlikely to me that hunter-gatherers would face any type of progression in the loads that they lifted.  It is more likely that they would face varying loads, as I've written about before.

First, there is the question of whether the body is even suited to increasing loads.  For example, one thing that's obvious is that linear progression in weightlifting only works for a short period.  If everyone could add 10 pounds a week to their squat, most people would be massively strong in a short time.  Obviously, this does not happen.  Periodization offers an improvement on this, but it may not offer unlimited improvement.

It could be that the health benefits of resistance training come from just using the muscles, not necessarily making them stronger and bigger.  Weightlifting can provide many other benefits besides bigger muscles, such as better circulation, improved insulin sensitivity, etc.  In modern society, muscles are usually not exposed to sufficient tension and the musculature diminishes over time.  In the evolutionary environment, muscles continued to be used in later life out of necessity.  It could be that this continued muscle usage with static loads is the "natural" path, and that progessive resistance training is a modern invention with uncertain benefits and risks.

Paul Newman 1925 - 2008

I saw the very sad news today that Paul Newman has passed away.  He was one of my all-time favorite actors and seemed to have been a genuinely good guy.  He donated over $250 million to charity through his Newman's Own food line.  He also set up several "Hole in the Wall" camps for children with life-threatening illnesses.

I still remember the first time I saw, "The Hustler" and being mesmerized by his performance.  He was just a great actor who made a number of memorable films.  It is impressive how he also focused on charitable efforts in his later years. 

One of the best things you can say about someone is that they made a difference.  Newman's life made a difference through his family, his films and his giving.  He will be missed. 

Abs and Running

Another idea from Esther Gokhale is the "inner corset".  This is the contracting of certain abdominal muscles and the lower back.  This inner corset should be engaged during vigorous activity in order to protect the spine.

One application of this is for running form.  Lately, I have been experimenting with running short distances while activating the inner corset.  One thing I immediately noticed is that it seem to lead to correct foot position on the landing.  As long as I can hold the corset, my foot strike seems to be well-positioned; when I start to lose the corset, my foot strike becomes more "clunky".

It could be that focusing on the correct footstrike by consciously trying to land in the right position might not be the way to go.  Instead, if the core is activated and the torso is in correct alignment, then the feet may naturally land under the center of gravity.

Right now, I can only hold the corset for a few minutes.  It will take some time to build up the endurance in the particular muscles.  Hopefully, over time it will become automatic and will lead to improvements in my running form.

Baby Led Weaning

This is one of those things that I'll bet research will eventually verify: "baby led weaning".  Here's an article that introduces the topic.  The idea became publicized when a child care expert for UNICEF said that it was unnatural for babies to be on pureed foods for long periods of time.  Instead, babies should be introduced to solid foods directly at six months.  (Disclaimer: this is not medical advice!)

This research suggests that when a baby can pick up something and lift it to his or her mouth, that a baby is capable of chewing.  This also makes evolutionary sense.  Babies that could pick up food and chew would obviously be better off than babies who could only pick up food.  Hunter-gatherer parents often helped with this process, by giving pre-chewed food to infants.  However, this type of weaning was probably much different than the long period of pureed foods used with modern infants.

More information on this approach is available here.

Protein: The Missing Link?

I have been reading through this new study which compares a high versus medium protein diet and exercise.  It seems to me that the title is misleading, "Moderate protein intake improves total and regional body composition and insulin sensitivity in overweight adults," because in almost every measure the high-protein diet performs better.

If you look at the research over the past few years, you see that scientists are slowing increasing the protein intake of diets with no ill effects.  In fact, higher protein intake almost always leads to a wide variety of positive changes in patients with the metabolic syndrome.

The old bodybuilding rule of thumb is to get 1 gram of protein per pound of bodyweight.  What I'm wondering is if this is the optimal protein level, whether a person is a bodybuilder or not.  In the study mentioned above, the protein intake was 40% of calories - quite a departure from the normal low-fat nonsense.  And this diet led to significant decreases in insulin, leptin, body fat, and on down the line.  I would like to see further studies to study if high protein intakes can slow sarcopenia and other conditions that usually accompany aging.

Poorly Designed Seats

Above is a picture of the passenger seat in my car.  A couple of things jump out as being questionable as far as the seat design.  Even though the lower part of the seat is curved to facilitate the natural curve of the lower back, the upper part is then angled forward.  Based on the information I've been writing about lately, this is incorrect.  The upper part of the seat should be flat - the same angle as the recline of the whole support.

Another questionable aspect is the side cushions which push the shoulders forward.  Again, according to the information available, this is not correct.  With good posture, the natural position of the shoulders is back, to allow the chest to expand for breathing.

Since I'm stuck with a long commute this semester, I have been more concerned about proper sitting in the car.  I know that Esther Gokhale is working on some type of accessory that can be used to make a modern car seat into a better seat.  In the meantime, I have been trying a cheap substitute.  I simply fold up my jacket and place it behind my upper back.  This does a couple things: it pushes me forward so that I don't need the lower lumbar support, and it allows me to stretch my back out vertically instead of having the seat put me in a crumpled position.  This week, it has definitely made a positive difference and reduced fatigue.

It seems pretty safe to say that most modern seats are poorly designed - that is, there are assuming the poor posture you see today is biomechanically correct.  And airline seats, don't even get me started!  I'm not sure who designed those horribly shaped seats, but they do not seem suitable for any type of human being.

Also, I do plan on emailing my car manufacturer and asking them about the basis for their seat design.  It will be interesting to see if I get a response.

Tipped Pelvis

The video presentation by Esther Gokhale explains how a forward-tipped pelvis is the natural position for the pelvis.  This is in contrast to many "posture experts" who claim that a flat or neutral pelvis is ideal.  This mistaken idea has even spread to running, where many programs such as ChiRunning specify that the pelvis should be flat.

Watching some college football games yesterday, it's very obvious that most if not all the athletes have a forward-tipped pelvis.  This seems especially true for those in speed positions like wide receiver and running back.  Even in mid-air this is apparent, as shown below.

Baby Signs

A couple of years ago I heard someone talking about baby sign language.  The idea was that babies could use hand signs to communicate before they developed the full coordination for speech.

We have tried it with our baby and, what do you know, it works.  Knowing just a few signs is very helpful.  The baby is able to communicate his or her needs with signs instead of crying.

Unfortunately, I don't think this concept is known to many parents.  However, it's easy to do.  A parent can pick up a book or DVD on the topic, or even just find some things online and put it into practice.  It definitely makes life easier for the baby and the parents.

Esther Gokhale Interviews

I found this youtube video presentation by Esther Gokhale, author of "8 Steps to a Pain Free Back."  The video is from her presentation at Google headquarters.  The video is nearly an hour and presents a lot of great information.

Also, Chris sent me this link for a podcast interview by Gokhale.  This interview is also about an hour long.

Electronic Toys

Here's a good article about electronic toys and learning.  Researchers are beginning to question the value of electronic toys, and with good reason.  Studies show that children who play with "push-button" toys tend to engage in limited and repetitive play.  Instead, classic toys like blocks are more open-ended and lead a child towards more imaginative play.

Of course, the big push for electronic toys is coming from toy manufacturers, not child development experts.  Does anyone really think that toy manufacturers have the best interest of children at heart?  I don't.  The goal of toy companies is to make a profit, and this may or may not coincide with what's best for a child.

In our household, we stick to traditional toys like blocks, rings, etc.  In hunter-gatherer times, toys would have been few in number and all low-tech.  This is the approach we try to stick with.

The article ends with another good point, and that is what young children actually want as far as play.  When surveyed, their top choice is to go to the park.  There is obviously an evolutionary connection here, as parks often have a savannah-like setting to them.  As it turns out, the children know what's best in this case: take away the electronic gadgets and give them nature and play.