Tag Archives: fitness

Masters Athletes Testosterone. Masters Athletes keep it high.

Masters Athletes Testosterone

WODMasters  Masters CrossFit Athlete with way more Masters Athletes testosterone
A WODMasters with way more testosterone than is good for him. Shops at WODMasters online Store.

Testosterone makes men . . . men. Testosterone, of course, is a hormone.   Testosterone is important for normal sexual function. But testosterone’s role in other aspects of men’s health and well-being is sometimes overlooked. Testosterone maintains muscle and bone.  It drives production of red blood cells.  It directs the distribution of body fat giving men a masculine physique.  Or at least not a feminine physique. Testosterone keeps minds sharp and energy levels high.   Testosterone levels fall with aging.  Testosterone starts to decline when a man reaches the age of about 30. From age 30 on, men can expect a 1% drop in testosterone every year.   Few enjoy the process.   Aging is frankly scary.  And its something none of us of ever imagined would actually happen to . . . us.

What is Normal Testosterone?

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Testosterone levels in men can vary quite a bit.  “Normal” levels are levels that allow a man function normally.   Men whose testosterone levels fell between 300 and 1000 ng/dl (nanogams per deciliter) are considered to be within the normal range.  On average older men have lower testosterone than younger men.   But there are many factors besides age that can lower testosterone.  Lack of sleep, stress, getting dumped, problems at work, even something as simple as losing an athletic competition can cause testosterone to fall.  Some people believe that men should take testosterone supplements to offset natural declines.  And many men report feeling stronger, sexier and more energetic when they take them.  There are a few problems with supplementing with testosterone, including some serious health risks.  There is an alternative.  Before running to the doctor or giving up you can become a Masters Athletes.  If you are already a Masters Athlete . . . keep it up.

Masters Athletes Testosterone.

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Masters Athletes do not share many of the changes in body composition, function, hormone profiles or metabolism that their sedentary peers experience.  At least not to the same degree.  This is according to a recent study of a small group (20) of Masters Athletes compared to a small group (28) of sedentary peers.  Masters were found to have:

  • Greater VO2 Max
  • Greater peak power output
  • Higher salivary testosterone
  • Lower blood pressure
  • Lower percent body fat

There was no difference between Masters Athletes and Sedentary Peers in

  • Cortisol
  • Fat Free Mass
  • Total Body mass
Masters Athletes testosterone is higher
Being a masters athlete preserves testosterone. Note lack of baldness and rugged masculine appearance. Ignore the slack jaw and dull eyes. This guy is smarter than he looks. This Masters Athlete wears WODMasters Stuff.

Here is an interesting question that wasn’t apparent reading the paper.  If Masters athletes have less body fat and the same amount of Fat Free Mass as sedentary peers what is the source of the Masters Athletes mass?  Probably not blood volume, since blood pressure is lower.  Body hair perhaps?  From less balding?  If anyone would like to go over the paper and let me know what I’ve missed it would be greatly appreciated.

 

Hayes LD, Grace FM, Sculthorpe N, Herbert P, Kilduff LP, & Baker JS (2013). Does chronic exercise attenuate age-related physiological decline in males? Research in sports medicine (Print), 21 (4), 343-54 PMID: 24067120

CrossFit Training: How fitness protects from chronic disease

CrossFit Training and recent research on links between adaptation to fitness and increased levels of anti-oxidants. Anti-oxidants lower risk of cancer, diabetes and heart disease.There are many benefits in maintaining fitness.  Regular exercise reduces risk of cancer, diabetes and heart disease.  While the association of exercise and disease prevention has been strong, understanding why has been unclear.  But this is changing.

CrossFit Training, Anti-oxidants, free-radicals and fitness.

Uncontrolled free-radicals are major factors in the development of serious diseases.  Diabetes, cancer and cardiovascular disease are all conditions where free-radicals are thought to play major roles.  Free radicals are molecules or atoms that have lost an electron.  These pose problems because they are very reactive and will grab electrons from other molecules.  Free radicals can also interact with other molecules, stress cells and throw wrenches in the works.  This includes wrench throwing into your DNA.    Damaged DNA that is not repaired can result in cancer.  Or birth defects.  Free radicals also  damage tissues and organs by damaging large numbers of cells. They can damage pancreatic beta cells and increase risk of type 2 diabetes.

CrossFit Training and How fitness protects from cancer, heart disease, diabetes.

Of CrossFit Training and General Health.  Anti-oxidants protect us from free-radicals by neutralizing them.  Having enough anti-oxidants reduces risk of diabetes, cancer, or heart disease.  Exercise causes a number of changes beyond weight loss and fitness.  And these changes play into the free-radical games.   These changes are adaptions to the increased stress of exercise.  When people are first getting in shape there is an increase in free-radical production.  And a temporary increase in physical stress.   As a result, your body suffers inflammation, along with aches and pains. This is very much like what happens when you get sick with a fever.  This may be a good part of why getting in shape sucks so much.   When you are getting in shape (or trying to push yourself to a higher level) your body will produce more free-radicals, including more reactive oxygen species, until it adapts to your new level of activity.  Part of that adaptation includes increasing production of its own anti-oxidants.  Once you have adapted you will be producing enough anti-oxidants to protect against other sources of free-radicals.

CrossFit Training, Endurance or Weight Training?

What is CrossFit looking like in terms of increasing anti-oxidants?  Is Endurance Training best?  Or Resistance Training?  So far animal testing indicates that endurance exercise works best for protection against inflammation and production of anti-oxidants (Oliveira et al. 2012).  The animals in the study were subjected to endurance training, resistance training or combination training.   Hopefully more work will be done in this area and we will get a better picture of what is optimal for humans.  Weight training (resistance exercise) remains important.  And CrossFit exercises (and high intensity interval training) show very promising results on other aspects of health and fitness.  It seems likely that adaptation to these forms of exercise (i.e. CrossFit) will produce similar results to endurance training.

 

de Lemos ET, Oliveira J, Pinheiro JP, & Reis F (2012). Regular physical exercise as a strategy to improve antioxidant and anti-inflammatory status: benefits in type 2 diabetes mellitus. Oxidative medicine and cellular longevity, 2012 PMID: 22928086

de Oliveira VN, Bessa A, Jorge ML, Oliveira RJ, de Mello MT, De Agostini GG, Jorge PT, & Espindola FS (2012). The effect of different training programs on antioxidant status, oxidative stress, and metabolic control in type 2 diabetes. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme, 37 (2), 334-44 PMID: 22458821

Crossfit High Intensity Interval Workouts

Crossfit – High Intensity Interval Training workouts.

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Endurance exercise is recommended for cardiovascular health.  Years of research have found that about 30 minutes of cardio will reduce risk of stroke and heart attack.  It will also improve insulin sensitivity, reduce risk of diabetes and improve memory and brain function.  Until very recently, there has been little research on the benefits of CrossFit type exercise on health.  These studies focus on High Intensity Interval Training.  High Intensity Interval Training workouts consist of multiple sets of intense exercise that last 1-4 minutes.  These are spaced with short rest periods.  Or periods of light exercise.

High Intensity Interval Training Workouts with gas mark.
There are so many ways to make life harder. High Intensity Interval Training Workouts can make you hurt faster

Research on this approach to exercise indicates that this approach may number of ways.  These include cardio and respiratory fitness.  And also insulin sensitivity and arterial stiffness.  Arterial stiffness is an indicator for risk of cardiovascular disease.  It is also looking like High Intensity Interval Training may be better at controlling or preventing high blood pressure than the traditional 30 minutes of sustained cardio.

CrossFit Training vs. Running?

The question of is CrossFit better than running is not known yet.  And CrossFit is different than the types of High Intensity Interval Training being tested.  In a nutshell, CrossFit is a fitness program that involves high intensity exercise.  Many different muscle groups are targeted in a CrossFit workout (also known as a CrossFit WOD.)  Workouts may last 5-20 minutes and involve springs, weight lifting, pull-ups and other bodyweight exercises.  If you are wondering “what is CrossFit” try this link. CrossFit exercises may or may not include periods of rest between sets.  However, there is a lot of shifting of focus.  Intensity may be sustained, but not sustained on the same muscle groups.  This might be better for vascular health.

CrossFit High Intensity Interval Training.

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Short periods of high intensity interval training type exercise improve capillary growth.  This allows for greater blood flow to tissues.  Including muscle.   It is possible that intense exercise impacting multiple muscle groups would be better than exercise that impacts only legs (as in running). This is an exciting area of research.  It will be interesting to see what comes up next.  Hopefully more research will be done soon that will look at whether or not CrossFit or High Intensity Interval Training does as well with brain health and control of diabetes.  For a look at recent papers take a look at:

Cocks, M., Shaw, C., Shepherd, S., Fisher, J., Ranasinghe, A., Barker, T., Tipton, K., & Wagenmakers, A. (2012). Sprint interval and endurance training are equally effective in increasing muscle microvascular density and eNOS content in sedentary males The Journal of Physiology, 591 (3), 641-656 DOI: 10.1113/jphysiol.2012.239566

Spence AL, Carter HH, Naylor LH, & Green D (2013). A prospective randomised longitudinal study involving 6-months of endurance or resistance exercise on conduit artery adaptation in humans. The Journal of physiology PMID: 23247114

Telomeres and aging and exercise

Telomeres and Aging

Teleomeres are little caps on the ends of DNA that protect DNA from damage during cell division.  They get a little shorter with each cell division.  Telomeres are shorter in older people than in younger people. Telomere length has been reported to be longer in older endurance athletes than in older couch potatoes  Telomeres are thought to be important in aging.  You can find the abstract and access the full text through: http://www.pubmed.gov/.   This is hopefully good news for older endurance athletes and an encouragement to others to get moving.   (It is also possible that people with more resistant telomeres are the ones able to continue intense exercise into middle age and that the exercise did not change the nature of the telomeres.)  But interesting . . . Take a look at table 1.  There are a number of other variables aside from telomere length that you’d think would have been statistically significant but weren’t.  More research?

Congratulations to authors Larocca, Seals and Pierce.  And thank you for publishing this, Mechanisms of Ageing and Development (journal).

Human Health and Environmental Factors

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Mens Eye Pood Kettlebell Shirt

There are a lot of things that influence health beyond diet and exercise, and many ways in which our health may be influenced by the world we create.

  • Exposure to light:
  • Temperature control
  • Psychological stress (traffic, kids, job etc.)
  • Quality of friendships and community
  • Exposure to environmental agents
  • Drugs
  • Air Quality
  • Water Quality

and etc.  It is important to keep in mind that all of these things can impact your physical health, and that they can all influence each other.   We’ll do our best to discuss these things and try to make sense of them as new research comes to our attention.  Subscribe to hear the latest on human health research.  We’ll be looking at peer-reviewed scientific studies and writing about them.  Hopefully we’ll learn something and be able to share it.

About us:

Articles and commentary on fitness, aches, pains, research, and adventure.  The WODMasters started as a small group of masters crossfit athletes. We wanted high quality shirts that fit well and looked good. We wanted crossfit shirts that went beyond telling everyone we had great snatches, could squat, beat up other children’s parents and/or were covered with death skulls. We wanted crossfit shirts that were about us. So we made our own. That was about five years ago, in 2009. We now design and produce unique, high-quality athletic shirts. They are ideal crossfit shirts in that they are crossfit themed and made by people who do crossfit. They are also ideal apparel all those who are stiff, inflexible and off-beat. We are not affiliated with CrossFit the brand. Or with Reebok CrossFit. We are our own thing. We also write and talk about nutrition, health, fitness, aches and pains, and adventure expeditions and how to stay tough and have fun. WODMasters creates and provides original content. If you would like to use it please reference our site and provide a link.

Our WODMASTERS Stiff Competition Designs:

If you are looking for an original, off-beat, high quality athletic shirt check out our designs.  Our shirts are perfect crossfit gifts (we started out with CrossFit, but are open to all kinds of interesting pursuits).  They are also perfect gifts for the Masters Athlete, and anyone else who is stiff, inflexible and off-beat.