Beyond Training “Underground Training Tactics For Enhancing Endurance – Part 1” – Links, Resources and Bonus Materials.

The following are links, resources and bonus materials for Beyond Training Chapter 4 – Part 1: “Underground Training Tactics For Enhancing Endurance”, listed in order of their appearance in the chapter.

  1. A fantastic stroke rate chart for swimming.
  2. The overspeed bungee cord that works well for resisted sprinting, swimming, etc.
  3. Swim stretch cords for dryland strength training.
  4. My favorite type of  swimming fins.
  5. A swim parachute
  6. An ultra-sexy swimming drag suit.
  7. The podcast interview I did with Ironman triathlon champion Chris McCormack.
  8. The Compex Sport Elite device for electrostimulation.
  9. How to practice deep diaphragmatic breathing.
  10. The Hammer Nutrition website (use 15% discount code 80244).
  11. My blog post “How To Use Electrical Muscle Stimulation to Enhance Performance, Build Power and VO2 Max“.
  12. The “ARPWave” and EVOAthlete program operated by Jay Schroeder in Arizona.
  13. Altitude training masks – worth a try, and fun.
  14. Intermittent Hypoxic Training by Hypoxico.
  15. For hypoxic swim training, get a front-mounted Swim Snorkel, and then add a CardioCap.
  16. Use a Powerlung for resisted breath training.
  17. How to combine proper breathing patterns throughout your work day and a habitual deep diaphragmatic breathing pattern.
  18. My podcast episode with Tim Ferriss “How To Manipulate Your Body’s Temperature To Burn More Fat“.
  19. My podcast episode with Jack Kruse “How You Can Use Cold Thermogenesis To Perform Like Lance Armstrong And Michael Phelps“.
  20. Cooling gear that I highly recommend, including the Cool Fat Burner vest and 110% Compression Gear (use 10% discount code GREENFIELD on the latter).
  21. A new report in JAMA Internal Medicine shows that regularly spending time in a sauna may help keep the heart healthy and extend life.
  22. The “Sweet Sweat” product you can use during heat acclimation.

References

1. Compex. (n.d.. Clinical studies in electrostimulation. Retrieved from http://www.compex.info/en_UK/Clinical_studies_available.html

2. D Jacobs R, E Berg K, Slivka DR, Noble JM., 2013. The effect of cadence on cycling efficiency and local tissue oxygenation. Journal of Strength and Conditioning Research, 27(3):637-42.

3. Ebben WP., 2008. The optimal downhill slope for acute overspeed running. International Journal of Sports Physiology Performance. Mar;3(1):88-93

4. Judge LW, Moreau C, Burke JR., 2003 Neural adaptations with sport-specific resistance training in highly skilled athletes. Journal of Sports Science, 21(5):419-27.

5. Garner, D.P. and Dudgeon, W.D. (2011). The Effects of Mouthpiece Use on Cortisol Levels During an Intense Bout of Resistance Exercise. The Journal of Strength and ConditioningResearch.

6. Girold S, Jalab C, Bernard O, Carette P, Kemoun G, Dugué B., 2012. Dry-land strength training vs. electrical stimulation in sprint swimming performance. 26(2):497-505.

7. Griffiths, L. A., & McConnell, A. K. (2007). The influence of inspiratory and expiratory muscle training upon rowing performance. Eur J Appl Physiol, 99(5), 457-466.

8. Hellemans, J, Intermittent Hypoxic Training: A Review (http://altipower.com/files/sports/Hellemans_Noosa99.PDF)

9. Kilding, A. E., Brown, S., & McConnell, A. K. (2010). Inspiratory muscle training improves 100 and 200 m swimming performance. Eur J Appl Physiol, 108(3), 505-511.

10. Maffiuletti, N. (n.d.. The use of electrostimulation exercise. (2006). International Journal of Sports Physiology and Performance, 1(July), 406-407.

11. McConnell, A.K. (2009). Respiratory muscle training as an ergogenic aid. [Invited Review]. J Exerc Sci Fit, 7(2 (Suppl)), S18-S27.

12. Romer, L. M., McConnell, A. K., & Jones, D. A. (2002d). Effects of inspiratory muscle training upon time trial performance in trained cyclists. J Sports Sci, 20, 547-562.

Cold Thermogenesis Research

13. Barbara Cannon, Jan Nedergaard. Yes, even human brown fat is on fire! Published in Volume 122, Issue 2 J Clin Invest. 2012; 122(2):486–489 doi:10.1172/JCI60941

14. Boss, O., & Farmer, S. (n.d.. Recruitment of brown adipose tissue as a therapy for obesity-associated diseases. (2012). Frontiers in Endocrinology, 3(14).

15. Brenner, K.-Shek, P. Immune changes in humans during cold exposure: effects of prior heating and exercise. (1999). Journal of Applied Physiology, 87(2), 699-710.

16. Feldmann, H., Golozoubova, V., Cannon, B., & Nedergaard, J. (n.d.. Ucp1 ablation induces obesity and abolishes diet-induced thermogenesis in mice exempt from thermal stress by living at thermoneutrality. (2009). Cell Metabolism, 9(2), 203-209.

17. Fuel selection during intense shivering in humans: EMG pattern reflects carbohydrate oxidation. François Haman, Stéphane R Legault, Jean-Michel Weber. J Physiol. 2004 April 1; 556(Pt 1): 305–313.

18. Gasparetti, A., & Velloso, L. (n.d.. Cold exposure induces tissue-specific modulation of the insulin-signalling pathway in rattus norvegicus. (2003). The Journal of Physiology, 552(October), 149-162.

19. Hall, L., & Ono, M. (2006, November 6). Reduced body temperature extends lifespan in study from the scripps research institute. Retrieved from http://www.scripps.edu/newsandviews/e_20061106/conti.html

20. Haruya Ohno, Kosaku Shinoda, Bruce M. Spiegelman, Shingo Kajimura. PPARγ agonists Induce a White-to-Brown Fat Conversion through Stabilization of PRDM16 Protein. Cell Metabolism, 2012; 15 (3): 395 DOI: 10.1016/j.cmet.2012.01.019

21. Hatori, M., Vollmers, C., Zarrinpar, A., & DiTacchio, L. (n.d.. Time restricted feeding without reducing caloric intake prevents metabolic diseases in mice fed a high fat diet. (2012). Cell Metabolism, Retrieved from: http://www.salk.edu/news/pressrelease_details.php?press_id=560

22. Imbeault, P. (2009). Cold exposure increases adiponectin levels in men. Metabolism, 58(4), 552-9.

23. Johnson, F., – Wardle, J. (n.d.. Could increased time spent in a thermal comfort zone contribute to population increases in obesity?. (2011). Obesity Reviews, 12(7), 543-551.

24. Kahn, C. R. (2012, May 9). Cold but not sympathomimetics activates human brown adipose tissue in vivo. Retrieved from http://www.pnas.org/content/early/2012/05/30/1207911109.full.pdf html

25. Koska, J., – Pacak, K. (n.d.. Endocrine regulation of subcutaneous fat metabolism during cold exposure in humans. (2002). Annals of the New York Academy of Sciences, 967(June), 500-5.

26. Moytl, K. (2011, March 9). Temperatures rising: Brown fat and bone. Retrieved from http://www.discoverymedicine.com/Katherine-J-Motyl/2011/03/09/temperatures-rising-brown-fat-and-bone/

27. Orava, J., – Virtanen, K. (n.d.. Different metabolic responses of human brown adipose tissue to activation by cold and insulin. (2011). Cell Metabolism, 14(2), 272-9.

28. Ouellet, V., – Richard, D. (n.d.. Outdoor temperature, age, sex, body mass index, and diabetic status determine the prevalence, mass, and glucose-uptake activity of 18f-fdg-detected bat in humans. (2010). The Journal of Clinical Endocrinology and Metabolism, 26(1), 192-9.

29. Saito, M., & Tsujisaki, M. (n.d.. High incidence of metabolically active brown adipose tissue in healthy adult humans: effects of cold exposure and adiposity. (2009). Diabetes, 58(7), 1526-31.

30. Saunders, T., – Ross, R. (n.d.. Acute exercise increases adiponectin levels in abdominally obese men. (2012). Journal of Nutrition and Metabolism, 2012(Article ID: 148729), 1-6.

31. Shibata, H., Pérusse, F., Vallerand, A., & Bukowiecki, L. (n.d.. Cold exposure reverses inhibitory effects of fasting on peripheral glucose uptake in rats. (1989). The American Journal of Physiology, 257(July), R96-101.

32. Shibata, R., Ouchi, N., & Murohara, T. (n.d.. Adiponectin and cardiovascular disease. (2009). Circulation Journal: Official Journal of the Japanese Circulation Society, 73(4), 608-14.

33. Siems, W., van Kuijk, F., Maass, R., & Brenke, R. (1994). Uric acid and glutathione levels during short-term whole body cold exposure. Free Radical Biology and Medicine, 16(3), 299-305.

34. Tan, D.-X., Manchester, L. C., Fuentes-Broto, L., Paredes, S. D. and Reiter, R. J. (2011), Significance and application of melatonin in the regulation of brown adipose tissue metabolism: relation to human obesity. Obesity Reviews, 12: 167–188. doi: 10.1111/j.1467-789X.2010.00756.x

35. Ukkola, O., & Santaniemi, M. (2002). Adiponectin: a link between excess adiposity and associated comorbidities?. Journal of Molecular Medicine (Berlin and Germany), 80(11), 696-702.

36. van Marken, W., – Teule, G. (n.d.. Cold-activated brown adipose tissue. (2009). New England Journal of Medicine, 360(15), 1500-8.

37. Vallerand, A., & Jacobs, I. (n.d.. Influence of cold exposure on plasma triglyceride clearance in humans. (1990). Metabolism: Clinical and Experimental, 39(11), 1211-8.

38. Vijgen GHEJ, Bouvy ND, Teule GJJ, Brans B, Schrauwen P, et al. (2011) Brown Adipose Tissue in Morbidly Obese Subjects. PLoS ONE 6(2): e17247.doi:10.1371/journal.pone.0017247

39. Villarroya, F. (n.d.. Irisin, turning up the heat. (2012). Cell Metabolism, 12(3), 277-8.

40. Wijers, S., & van Marken Lichtenbelt , W. (n.d.. Human skeletal muscle mitochondrial uncoupling is associated with cold induced adaptive thermogenesis. (2008). PLoS One, 3(3), e1777.

41. Yoneshiro, T., Aita, S., Kawai, Y., Iwanaga, T., & Saito, M. (n.d.. Nonpungent capsaicin analogs (capsinoids) increase energy expenditure through the activation of brown adipose tissue in humans. (2012). American Journal of Clinical Nutrition, 49(April), R79-R87.

42. Yoon, M., Lee, G., Chung, J., Ahn, Y., Hong, S., & Kim, J. (2006). Adiponectin increases fatty acid oxidation in skeletal muscle cells by sequential activation of amp-activated protein kinase, p38 mitogen-activated protein kinase, and peroxisome proliferator-activated receptor alpha. Diabetes, 55(9), 2562-70.
Heat Training Research

43. Lambert, G. (n.d.. Intestinal barrier dysfunction, endotoxemia, and gastrointestinal symptoms: the ‘canary in the coal mine’ duringexercise-heat stress?. (2008). Medicine and Sports Science, (53), 61-73.

44. Lim, C., & Mackinnon, L. (n.d.. The effects of increased endurance training load on biomarkers of heat intolerance during intense exercise in the heat. (2009). Applied Physiology, nutrition and metabolism, 34(4), 616-24.