Snippit Sports Science Podcast

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Snippit 99 ► Ischemic Preconditioning & Resistance Exercise – getting more out of your session.

September 7, 2020 Snippit Sports Science Podcast

Hi there and welcome back.

This small mini-series looks at the concept of Ischemic Preconditioning (IPC). This is a simple and passive concept within the world of BFR. The first episode looked at the concept and research behind IPC with Sam Halley. He also spoke about his research and how it can help improve kayak performance.

Building on the last episode, today we look at the role that IPC can assist in a gym session. This is quite a recent article but for me has relevance to what we’d typically see in a gym session.

The article I review is called:

Ischemic Preconditioning Improves Resistance Training Session Performance

Abstract

The aim of this study was to investigate the acute effect of ischemic preconditioning (IPC) in a resistance exercise (RE) training session on the number of repetitions performed, total volume, and rating of perceived exertion in recreationally trained and normotensive men.

Sixteen recreationally trained and normotensive men completed 3 RE sessions in a counterbalanced and randomized order: (a) IPC protocol using 220 mm Hg followed by RE (IPC), (b) IPC cuff control protocol with 20 mm Hg followed by RE (CUFF), and (c) no IPC (control) followed by RE (CON). RE was performed with 3 sets of each exercise (bench press, leg press, lateral pulldown, hack machine squat, shoulder press, and Smith back squat) until concentric muscular failure, at 80% of one repetition maximum, with 90 seconds of rest between sets and 2 minutes of rest between exercises. Ischemic preconditioning and CUFF consisted of 4 cycles of 5 minutes of occlusion/low pressure alternating with 5 minutes of no occlusion (0 mm Hg) using a pneumatic tourniquet applied around the subaxillary region of the upper arm.

For each condition, the number of repetitions completed, total volume of work performed, and rating of perceived exertion were determined. No significant difference was found for rating of perceived exertion between any experimental protocol. Ischemic preconditioning significantly (p < 0.05) increased the number of repetitions across exercises.

Consequently, total volume performed (sum of total number of repetitions x load for each exercise) was significantly higher in IPC (46,170 kg) compared with CON (34,069 kg) and CUFF (36,590 kg) across all exercises. This work may have important implications for athletic populations because it demonstrates increase in muscle performance outcomes during a single RE session.

Therefore, performing IPC before RE could be an important exercise prescription recommendation to increase maximum repetition performance and total volume of work performed and thus potentially increase desired training adaptations (i.e., strength and hypertrophy).

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Snippit 98 ►Ischemic Preconditioning – what is it & how it can help improve your performance with Sam Halley

August 24, 2020 Snippit Sports Science Podcast

Thanks for joining in for this month’s episode.

I’m back after a small hiatus from Snippit and the next few podcasts will be a mini-series exploring the world of Ischemic Preconditioning. To introduce the topic, I thought it would be best to have someone who is currently studying this area. So in this episode we will be joined by Sam Halley who hopefully by the time this episode airs should have officially completed and be awarded his PhD. His PhD focused on the area of Ischemic Preconditioning (IPC) and this podcast will essentially be 2 parts.

The first section revisits what IPC is, what this means for exercise performance and some of his own work looking at the effect of IPC on nqurmusucalr function during intense exercise. The second part takes the concept of IPC into the real world of sporting performance. It looks at how the application of IPC on kayak 1000m performance.

The advantage of IPC is that it is a passive intervention that comprises of three to four 5 minute alternating cycles of blood flow occlusion and reperfusion across limbs. Exercise performance trials have demonstrated small, albeit inconsistent, ergogenic effects during aerobic and exhaustive tasks. His work with kayak athletes is well worth the listen.

We also discuss how this type of intervention could be of benefit with other athletes and in particular he highlights the potential for big-wave surfers and swimmers. Sam covers a lot in this podcast with a lot of practical take-aways.

If you want to contact him, his details are:

Instagram: https://www.instagram.com/beachshalleyball/

Email: slhalley07@gmail.com

Researchgate: Sam Halley

I hope you enjoyed this episode.

This podcast aired on my other podcast called BFR Radio. The next few episodes will delve into different areas of sports performance and how BFR IPC can assist.

For more information or to order your own set of BFR cuffs please visit my website: www.sportsrehab.com.au

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Snippit 97 ► Recommendations for Athlete Immune Health

July 21, 2020 Snippit Sports Science Podcast

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Review

doi: 10.1080/17461391.2018.1449895. Epub 2018 Apr 11.

Recommendations to maintain immune health in athletes

Neil P Walsh

College of Health and Behavioural Sciences , Bangor University , Bangor , UK.

PMID: 29637836
DOI: 10.1080/17461391.2018.1449895

Abstract

Numerous studies over the last 35 years report an increase in upper respiratory infection (URI) symptoms in athletes during periods of heavy training and competition. Challenges athletes face such as heavy exercise and life stress influence immune function via activation of the hypothalamic-pituitary-adrenal axis and the sympathetic nervous system and the resulting immunoregulatory hormones. Both innate and acquired immunity are often reported to decrease transiently in the hours after heavy exertion, typically 15-70%: prolonged heavy training sessions in particular have been shown to decrease immune function; potentially providing an ‘open window’ for opportunistic infections. Whether the observed changes in immunity with acute strenuous exercise or periods of heavy training account for the increased susceptibility to URI symptoms remains contentious. Nevertheless, there is little doubt that URI symptoms hinder athletic training and competition; underpinning the need to identify the prominent risk factors and appropriate countermeasures. Recent studies have identified prominent risk factors, including: intensified training in the winter; long-haul travel; low energy availability; high levels of psychological stress and anxiety; and depression. Given the shared pathways and effector limbs for the body’s response to physical and psychological challenges, it is logical that psychological strain influences immunity and illness incidence in athletes under heavy training; indeed, stress and anxiety have recently been shown to modify the immune response to exercise. This mini-review provides new insights and evidence-based recommendations for coping with the various challenges that athletes encounter on immune health, including: heavy exercise; life stress; sleep disruption; environmental extremes and nutritional deficits.

Keywords: Exercise; diet; immune; infection; sleep; stress; supplement.

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Snippit 96 ► Immunonutrition – Athletes & Elderly

July 7, 2020 Snippit Sports Science Podcast

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Consensus Statement Immunonutrition and Exercise.

Bermon, S, Castell, LM, Calder, PC, Bishop, NC, Blomstrand, E, Mooren, FC, Krüger, K, Kavazis, AN, Quindry, JC, Senchina, DS, Nieman, DC, Gleeson, M, Pyne, DB, Kitic, CM, Close, GL, Larson-Meyer, DE, Marcos, A, Meydani, SN, Walsh, NP and Nagatomi, R (2017) Consensus Statement Immunonutrition and Exercise. Exercise Immunology Review, 23. pp. 8-50. ISSN 1077-5552

Abstract

In this consensus statement on immunonutrition and exercise, a panel of knowledgeable contributors from across the globe provides a consensus of updated science, including the background, the aspects for which a consensus actually exists, the controversies and, when possible, suggested directions for future research.

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