Ateam from McMaster University in Ontario, Canada, reveals a strategy for muscle building counter to the prevailing notion that you need to lift heavy weights. Nicholas Burd and colleagues assessed the effect of resistance exercise intensity—a percentage of one-repetition maximum, or 1RM—and volume on muscle protein synthesis, anabolic signaling and myogenic gene expression. Fifteen men—average age 21, body mass index 24 kilograms per square meter—were enlisted to lift light weights that represented a percentage of what they could maximally lift. At 30 percent subjects could lift that weight at least 24 times before they felt fatigue, and the researchers reported that “low-load high-volume resistance exercise is more effective in inducing acute muscle anabolism than high-load low-volume or work matched resistance exercise modes.”
Burd, N.A., et al. (2010). Low-load high-volume resistance exercise stimulates muscle protein synthesis more than high-load low-volume resistance exercise in young men.” PLoS ONE. 5(8):e12033.
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Pomegranate Compound Protects Skin
Previously, studies have proposed a preventative role for ellagic acid, a polyphenol compound richly present in the pomegranate fruit as well as berries, for a variety of chronic diseases. Researchers from Hallym University in Korea and colleagues examined the photoprotective effects of ellagic acid on collagen breakdown and inflammatory responses in ultraviolet-B irradiated human skin cells, finding that ellagic acid lessened the UV-B-induced toxicity of those cells while also preventing the degradation of collagen that is associated with wrinkle formation. Additionally, in a lab animal study, the team revealed that ellagic acid reduced the production of the pro-inflammatory compounds interleukin-1beta, or IL-1b, and IL-6. The researchers commented that “ellagic acid prevented collagen destruction and inflammatory responses caused by UV-B.” They also stated, “Dietary and pharmacological interventions with [foods] rich in ellagic acid may be promising treatment strategies, interrupting skin wrinkle and inflammation associated with chronic UV exposure leading to photoageing.”
Ji-Young, B., et al. (2010). Dietary compound ellagic acid alleviates skin wrinkle and inflammation induced by UV-B irradiation. Experimental Dermatolog. 19(8):e182–e190.
—Dr. Bob Goldman
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Dr. Robert M. Goldman MD, PhD, DO, FAASP has spearheaded the development of numerous international medical organizations and corporations. Dr. Goldman has served as a Senior Fellow at the Lincoln Filene Center, Tufts University; as an Affiliate at the Philosophy of Education Research Center, Graduate School of Education, Harvard University, He is Clinical Consultant, Department of Obstetrics and Gynecology, Korea Medical University; and Professor, Department of Internal Medicine at the University of Central America Health Sciences, Department of Internal Medicine. Dr. Goldman holds the positions of Visiting Professor, Udayana University School of Medicine, Indonesia; Visiting Professor, Huazhong University of Science & Technology Tong Ji Medical School, China; Visiting Professor, The Wuhan Institute of Science & Technology, China; Visiting Professor at Hainan Medical College, China; and Visiting Professor, School of Anti-Aging, Aesthetics and Regenerative Medicine, UCSI University, Malaysia. Dr. Goldman is a Fellow of the American Academy of Sports Physicians and a Board Diplomat in Sports Medicine and Board Certified in Anti-Aging Medicine. Dr. Goldman is a Fellow of the American Academy of Sports Physicians and a Board Diplomat in Sports Medicine and Board Certified in Anti-Aging Medicine. He has overseen cooperative research agreement development programs in conjunction with such prominent institutions as the American National Red Cross, the US National Aeronautics and Space Administration (NASA), the Department of Defense, and the FDA’s Center for Devices & Radiological Health.
Dr Goldman was awarded the 2012 LifeTime Achievement Award in Medicine &Science. Dr. Goldman is the recipient of the ‘Gold Medal for Science, the Grand Prize for Medicine, the Humanitarian Award, and the Business Development Award. He received honors from Minister of Sports and government Health officials of numerous nations. In 2001, Excellency Juan Antonio Samaranch awarded Dr. Goldman the International Olympic Committee Tribute Diploma for contributions to the development of sport & Olympism.
In addition, Dr. Goldman is a black belt in karate, Chinese weapons expert, and world champion athlete with over 20 world strength records, he has been listed in the Guinness Book of World Records. Some of his past performance records include 13,500 consecutive situps and 321 consecutive handstand pushups. Dr. Goldman was an All-College athlete in four sports, a three time winner of the John F. Kennedy (JFK) Physical Fitness Award, was voted Athlete of the Year, was the recipient of the Champions Award, and was inducted into the World Hall of Fame of Physical Fitness. Dr. Goldman was awarded the Healthy American Fitness Leader Award from the President’s Council on Physical Fitness & Sports and U.S. Chamber of Commerce. Dr. Goldman is Chairman of the International Medical Commission overseeing sports medicine committees in over 184 nations. He has served as a Special Advisor to the President’s Council on Physical Fitness & Sports. He is founder and international President Emeritis of the National Academy of Sports Medicine and the cofounder and Chairman of the American Academy of Anti-Aging Medicine (A4M). Dr. Goldman visits an average of 20 countries annually to promote brain research and sports medicine programs.