The Body Flow

MONDAY CIRCUIT TRAINING:

BURPEES 30"
JUMP SPLIT SQUAT 30"
SQUAT 30"
ISOMETRIC SQUAT HOLD 30"
HOLLOW POSITION 30"

5 Rounds - 2' Between rounds

EXERCISE PHYSIOLOGY NOTES

DOMS (Delayes Onset Muscle Soreness) is usually reported as pain/soreness of your muscles a day or two after the workout.

Many people still believe that lactic acid is the cause, but that's not true. 

The cause is a structural damage and an inflammatory reaction of the muscles.

Does physical activity attenuate, or even eliminate, the detrimental association of sitting time with mortality?

Extract from the abstract:

Background: High amounts of sedentary behaviour have been associated with increased risks of several chronic conditions and mortality. However, it is unclear whether physical activity attenuates or even eliminates the detrimental effects of prolonged sitting. We examined the associations of sedentary behaviour and physical activity with all-cause mortality.

Methods: We did a systematic review, searching six databases for prospective cohort studies that had individual level exposure and outcome data, provided data on both daily sitting or TV-viewing time and physical activity, and reported effect estimates for all-cause mortality, cardiovascular disease mortality, or breast, colon, and colorectal cancer mortality. We included data from 16 studies, of which 14 were identified through a systematic review and two were additional unpublished studies where pertinent data were available. All study data were analysed according to a harmonised protocol, which categorized reported daily sitting time and TV-viewing time into four standardised groups each, and physical activity into quartiles (in metabolic equivalent of task [MET]-hours per week). We then combined data across all studies to analyse the association of daily sitting time and physical activity with all-cause mortality, and estimated summary hazard ratios using Cox regression. We repeated these analyses using TV-viewing time instead of daily sitting time.

Findings: Of the 16 studies included in the meta-analysis, 13 studies provided data on sitting time and all-cause mortality. These studies included 1 005 791 individuals who were followed up for 2–18·1 years, during which 84 609 (8·4%) died. Compared with the referent group (ie, those sitting 35·5 MET-h per week]), mortality rates during follow-up were 12–59% higher in the two lowest quartiles of physical activity (from HR=1·12, 95% CI 1·08–1·16, for the second lowest quartile of physical activity [