1,199 research outputs found
Supersets save time in the gym: which may help you reach fitness goals faster. [Blog post]
Resistance training is an increasingly popular way to build strength, lose weight and get in shape. But despite its many benefits, it can also be time consuming – which is why many fitness enthusiasts have started incorporating "supersets" into gym routines. When done properly, supersets have the potential to help you build strength and muscle – all while spending less time in the gym. Sometimes called paired sets, supersets are a form of strength training in which you perform a set of repetitions of usually two exercises, back-to-back with minimal or no rest between them. The exercises should also target opposing muscle groups – namely the agonists (the force-generating muscles) and the antagonists (the muscle that relaxes when the agonist contracts). For example, leg curls (where the hamstrings are the agonists and the quadriceps the antagonists) would typically be followed by leg extensions (where the quadriceps are the agonists and the hamstrings the antagonists) to make up a superset. However, many people perform supersets incorrectly. Many believe supersets to be the same as compound sets, in which two exercises engaging the same muscle group are performed back-to-back. Or they get confused with contrast training, in which two similar exercises are paired to increase power, the first performed with a heavier load, while the second is performed explosively with a lighter load – such as heavy squats followed by vertical jumps. Many also think supersets comprise upper and lower body exercises performed in succession
Resistance training: here's why it's so effective for weight loss. [Blog post]
Weight lifting, also known as resistance training, has been practised for centuries as a way of building muscular strength. Research shows that resistance training, whether done via body weight, resistance bands or machines, dumbbells or free weights, not only helps us build strength, but also improves muscle size and can help counteract age-related muscle loss. More recently it's become popular among those looking to lose weight. While exercises such as running and cycling are indeed effective for reducing body fat, these activities can simultaneously decrease muscle size, leading to weaker muscles and greater perceived weight loss, as muscle is more dense than fat. But unlike endurance exercises, evidence shows resistance training not only has beneficial effects on reducing body fat, it also increases muscle size and strength
Here’s why you don’t need to feel sore after a workout to know it’s worked. [Blog post]
"No pain, no gain" is a commonly used expression when it comes to getting in shape. It may also be why many of us think that you need to feel sore after a workout to know that you've done enough. There are many reasons why your muscles might get sore after a workout. But, contrary to popular belief, you don't necessarily need to feel sore in the hours or days after exercise to know you've had agood workout. Delayed onset muscle soreness – better known as DOMS – is a common experience for many who exercise. Delayed onset muscle soreness (DOMS) is the scientific term to describe the sore and tender feeling our muscles have after a workout. Typically, it happens after we've done particularly strenuous exercise, or if we do exercise we aren't used to. It can happen after any type of exercise, though it's more common after eccentric exercise. These are movements where the muscles resist a load as they're stretched (such as when you're running downhill or descending stairs). The smaller upper-limb muscles (such as your biceps and shoulders) can be more susceptible to DOMS as they may not be accustomed to eccentric exercise
Electrowetting on superhydrophobic SU-8 patterned surfaces
Electrowetting on micro-patterned layers of SU-8 photoresist with an amorphous Teflon (R) coating has been observed. The cosine of the contact angle is shown to be proportional to the square of the applied voltage for increasing bias. However, this does not apply below 40 V and we suggest that this may be explained in terms of penetration of fluid into the pattern of the surface. Assuming that the initial application of a bias voltage converts the drop from Cassie-Baxter to Wenzel regime, we have used this as a technique to estimate the roughness factor of the surface
Displacement of a landslide retaining wall and application of an enhanced failure forecasting approach
The use of high aspect ratio photoresist (SU-8) for super-hydrophobic pattern prototyping
In this work we present a reliable technique for the production of large areas of high aspect-ratio patterns and describe their use as model super-hydrophobic systems. The high thickness and straight sidewalls possible with SU-8 were used to generate dense patterns of small pillars. These photoresist patterns could be used directly, without the need for micromoulding. A method is given allowing resist thickness to be varied over a wide range and a bottom antireflective layer was used to simplify patterning on reflective substrates. This patterning technique allows rapid testing of wetting theories, as pattern size and depth can be varied simply and samples can be produced in sufficient numbers for laboratory use. We show how the static contact angle of water varies with pattern height for one sample-pattern and how static and dynamic contact angles vary with dimension using high aspect-ratio patterns
Exploiting macrophage autophagy-lysosomal biogenesis as a therapy for atherosclerosis
Macrophages specialize in removing lipids and debris present in the atherosclerotic plaque. However, plaque progression renders macrophages unable to degrade exogenous atherogenic material and endogenous cargo including dysfunctional proteins and organelles. Here we show that a decline in the autophagy-lysosome system contributes to this as evidenced by a derangement in key autophagy markers in both mouse and human atherosclerotic plaques. By augmenting macrophage TFEB, the master transcriptional regulator of autophagy-lysosomal biogenesis, we can reverse the autophagy dysfunction of plaques, enhance aggrephagy of p62-enriched protein aggregates and blunt macrophage apoptosis and pro-inflammatory IL-1β levels, leading to reduced atherosclerosis. In order to harness this degradative response therapeutically, we also describe a natural sugar called trehalose as an inducer of macrophage autophagy-lysosomal biogenesis and show trehalose's ability to recapitulate the atheroprotective properties of macrophage TFEB overexpression. Our data support this practical method of enhancing the degradative capacity of macrophages as a therapy for atherosclerotic vascular disease
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