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And that's a HUGE detriment not just to our overall health, but to our performance and body composition. In today's show, we're talking sleep. More specifically, we're talking:. This episode serves as a capstone of sorts for the resources I've created surrounding breast implant associated health problems, more commonly known as "Breast Implant Illness.
Brian Lee, on all things Welcome to EMBody Radio - a podcast devoted to expanded scientific knowledge in the sport of bodybuilding as well as within the health and fitness industry as a whole, helping us grow as individuals, and exploring the minds and stories of some of the fitness industry's most respected individuals.
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Write a customer review. See all customer images. Showing of 8 reviews. Top Reviews Most recent Top Reviews. Predictors of low back pain appear to be both psychosocial Bigos et al. Workers who participate in manual material handling of heavy loads are more likely to develop back injuries Rowe , White and Gordon , Jensen , in part due to the torsional and compressive loads experienced during the task Bhattacharya and Ghista , Leskinen et al. As a result, low back pain prevention programs have aimed to improve lifting behaviors in order to reduce mechanical stress to the spine and encourage maintenance of spinal stability throughout the lift McGill , although recent reports have questioned the efficacy of such interventions Martimo et al.
Advice regarding how to breathe during the task has not been included in standard lifting recommendations to date. This is true despite clear evidence that voluntary breath control influences intra-abdominal pressure IAP McGill et al.
Indirect measures in these studies included computer modelling and the measurement of trunk oscillations or trunk resistance in response to perturbation while direct measures included measures of applied force and displacement of individual segments.
Previous studies examining the link between breath control, IAP, and lumbar stability share a similar approach in that they use various methods of breath control e. From this evidence, contradictory recommendations have been made about how to breathe during lifting. Authors have suggested that lifting should be performed during expiration Lewit , during breath holding Hemborg et al. An alternative approach to examine the link between breath control and lumbar stability is to investigate how one naturally breathes during functional tasks rather than asking individuals to perform the activity while inspiring, expiring or breath holding.
If it is assumed that breath is optimized to achieve task completion without injury, then studies investigating the way one naturally breathes during lifting may reveal consistent patterns that can serve as a basis for improved advice during lifting. Previously we examined the natural control of breath during a full body lifting task performed with non-maximal loads and found that inspired volume tended to increase with load and peak at the moment of lift-off with individuals inspiring immediately preceding lift-off Hagins and Lamberg However, since many low back injuries result from the repetitive lifting of near maximal loads it is important to examine the question of what occurs during the lifting of maximal loads.
Specifically, is there a threshold value of load magnitude beyond which breath behaves in different and more consistent patterns than that observed for non-maximal loads?
For example, many authors suggest anecdotally that maximal loads will uniformly create breath holding Morris et al.
We hypothesized that a more uniform and consistent pattern of breath would exist during maximally tolerated loads demonstrating that breath control is a critical feature used to optimize lumbar stability when mechanical challenge to the lumbar spine is high. We expected that inspiration and inspired volume would increase rapidly immediately prior to lift-off and that breath holding would occur during and immediately after lift-off, maintaining inspired volume and theoretically facilitating increased lumbar stability via increases in IAP.
We also considered that additional factors may influence natural breath control during lifting, which are currently unexamined: Fifteen healthy subjects provided informed consent, completed a medical release form and the Baecke Physical Activities Questionnaire Baecke et al. The inclusion criteria consisted of males and females with good overall health. The exclusion criteria consisted of: Height and weight were measured and subjects were fitted with a facemask that covered the nose and mouth and attached to a mesh headpiece Hans Rudolph Inc.
The facemask attached to a pneumotachograph Hans Rudolph Inc. Subjects were given 2 minutes to acclimate to wearing the facemask. Following acclimation, a 2 minute standing respiratory baseline was measured and two vital capacity VC measurements were performed.
Each trial required lifting the crate positioned on the floor directly in front of the participant to a platform positioned at the level of their greater trochanter and ninety degrees to the right. There were no constraints on the type of lift performed e.
To approximate real world lifting conditions, subjects were able to use their preferred lift style but were instructed to lift at a rate they would choose if expecting to lift continuously for 30 minutes. Subjects performed two practice trials prior to each series. A verbal cue was provided to the subject independent of the respiratory cycle to initiate the beginning of a lifting series. Following the completion of a series, subjects were provided with a short rest during which they rated the lifting experience using the Borg Revised Rating of Perceived Exertion RPE Scale Roitman and Herridge The revised RPE scale is comprised of numbers between 0—10, which allows for a subjective rating of exertion 0 is no effort, 10 is maximal effort.
Use of the Borg scale to rate exertion during resistance exercise has been explored and found that reported RPE increased with work performed Gearhart et al. We recognize that reliability and validity for use of the revised RPE scale to rate activity such as that completed in this study is lacking, but included it to help insure that the three levels of load analyzed were different as perceived by the subjects.
Inspiration, expiration, or breath holding were categorized depending on the direction, or non-direction of airflow. A complete description of methods can be found in our previous paper Hagins and Lamberg Each series consisted of four consecutive trials.
To minimize the effects the start cue may have had on respiration, the first trial from each series was discarded. Additionally, since this was a serial task requiring non-stop consecutive lifting, the end of a trial constituted the beginning of the next; thus data from trial three was not used in the analysis. Only data from trials two and four of each series were included.
These trials were divided using lift-off as the central point. As expected, subjects varied in their ability to complete series with the heavier loads. The MOD load was determined by finding the median percent load for each subject.
In cases where subjects lifted an even number of loads, creating two potential values, the higher value was used. Therefore, volume and flow direction inspiration, expiration, or breath hold were identified at nine points: To determine physical activity the Baecke Baecke et al. The seven highest scores were used to classify subjects as having a high activity level; the seven lowest scores were used to classify subjects as low activity level. Student-Newman-Keuls post hoc tests were conducted when the omnibus test was significant.
Seven men and eight women participated in the study. The average time required to complete the pre- and post-lift across all three loads was 2. Individual subject characteristics are reported in Table 1. Female; Baecke Physical Activity Score: Total of Work, Leisure, and Sports scores. Table 2 displays a descriptive breakdown of each series of lifts, including the number of subjects able to complete the series, the mean load and range of loads, and the mean reported RPE at a given percent of body weight.
Figure 1 depicts volume for each load lifted as a function of time.
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