Hump Day Hustling – Weekly Research Summary – December 6, 2023

Postpartum return to running, creatine for cognitive impairment, and much more in this edition of Hump Day Hustling! Enjoy, and if you want to dive deeper with ICE content make sure to check out Upcoming Course Dates and Locations

Women’s Health

Running after pregnancy

The First Rule of Running After Childbirth Is That There Is No Rule

“The guidelines for returning to training after giving birth are ‘vague and inconsistent.’ That’s no surprise.”

We loved this client forward article by Outside magazine!

Creatine

Yes it’s great, but has limits too

Researchers conducted this randomized, double-blind, placebo-controlled trial to examine the effects of creatine on cognitive function (prefrontal cortex activation) in healthy, young adults.

30 subjects (11 male/19 female, aged 19-33 years) were assigned to consume either 10g/day, 20g/day, or placebo of creatine monohydrate. After 6 weeks of consumption, there was absolutely no treatment effect found in cognitive task performance or prefrontal cortex activation among any of the 3 groups.​

Of note, 30% of subjects experienced severe gastrointestinal side effects that were not found in the 10g/day group or previous studies using 5g/day.

“In the context of cognitive function, creatine is attempting to look for a problem that’s nowhere to be found.”

TL – Although creatine is safe and beneficial for some, more evidence is emerging that it seems to be mostly beneficial in those folks who do not regularly or ever consume meat, and in older adults, especially those already diagnosed with functional cognitive impairments.

Old Not Weak

Love to see it Washington Post

Talking to each other about these concepts is always good, but major news outlets bringing the message to the masses is better. Love to see The Washington Post getting on the #OldNotWeak train.

This article (you do need to drop your email to read it, but it takes two seconds) summarizes this open access academic paper which came to the following conclusion “prolonged resistance exercise training increases muscle mass, strength, and physical performance in the aging population, with no differences between OLDER 65–75 and OLDER 85+ adults. The skeletal muscle adaptive response to resistance exercise training is preserved even in male and female adults older than 85 years.”

Our only gripe with this article is they recommend people 60+ check with their Doctor first THEN seek out a training program, seems like an unnecessary gate keeping step that will prevent many from getting fitter, …other than that solid article that helps in the fight to #End1RMLiving.

HIFT

Shown superior in military population

In a single sentence: Want to get fast & strong for real-life demands? Do high-intensity functional training (HIFT) aka CrossFit-style training.

The deets: 133 military members were randomized to an experimental group performing CrossFit-style training, or control, performing running & calisthenics. The study lasted 19 weeks, with tests occurring at week 0 (baseline), week 10 (“mid”), and week 19 (“post”).

Objective measurements included the Cooper test (12-minute max distance run), seated medicine ball throw, standing long jump, 1RM bench press, 1RM leg press, and body composition.

While both groups saw improvement in the Cooper test, the HIFT group had a 12% improvement in distance ran compared to 6% with the control group. In addition, the HIFT group saw improvements in 1RM bench press, 1RM leg press, and seated medicine ball throw. The control group saw no improvement in 1RM bench press or 1RM leg press and a 2.2% decrease in seated medicine ball throw power output.

Body fat mass decreased between “pre” and “post” in the experimental/HIFT group only.

If your job or life demands a mixture of strength, power, and aerobic capacity, HIFT may be a more beneficial way to train than segmented strength & conditioning. This study also did a good job highlighting that “traditional” training still had a benefit, and that the benefit may be more pronounced if the intensity was higher (for example, calisthenics to fatigue versus pre-programmed sets & reps).

​Open access article link

Sponsor Corner

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PTonICE Rewind

Did you miss any of our ICE Physio podcasts last week? Well here you go!

Monday: “Tips to control urinary urgency” (Jess Gingerich)
Tuesday: “Spine isometrics” (Jordan Berry)
Wednesday: “The beauty of hospice care” (Christina Prevett)
Thursday: “Fitness Forward: The origin of a term” (Jeff Moore)
Friday: “Assault your VO2 Max” (Guillermo Contreras)

Upcoming ICE Physio Courses

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📢 Did you know we have two other free email subscriptions just like Hump Day Hustling but geared towards Pelvic and Older Adult demographics? Simply click those links, drop your email, and sit back to receive the bi-weekly goods!

📢 On Virtual ICE next week we’ll be chatting “How to uplevel your practice with trauma and somatic informed care” with ICE faculty Megan Daley! Not in our virtual mentorship program? Find out how to enroll and learn more HERE