M**********e
发帖数: 4237 | 1 How Body Fat Affects Athletic Performance | The Insight
After exhaustive research, Dr. Todd could not find any academic papers that
answered his simple and important question of how body composition affects
athletic performance.
He did learn, however, that the horse racing community understood how adding
weight to a horse would affect the horse’s running speed. In fact, horse
racers had it down to a science.
A race horse is an amazing physical specimen that typically weighs 1300
pounds at around 5-6% body fat and can run up to 45 mph.
With this in mind, see if you can answer the following question:
How much weight do you need to add to a horse to slow it down?
Yes, a horse is a 1300lb animal, but…
If you guessed 200lb, you would be wrong.
If you guessed 50lb, you would be wrong again.
What about 30lb? Nope, that’s not right either…
The answer is 2-5lb is all the extra weight needed to slow down a horse so
that it loses a race. In fact, only 2lb extra will slow down a horse roughly
8 feet, or one horse length.
How Body Fat Affects Athletic Performance | The Analysis
After learning this intriguing information about race horses, Dr. Todd
reasoned even gaining a few pounds of fat for an athlete could have
significant performance implications. He decided to put his reasoning to the
test by loading 170lb athletes with 3.4lb (or 2% body fat) and having them
complete power related tests, which he published in a research paper.
Here’s a quick snapshot of the results:
For a 170 lb. athlete, a fat gain of 3.4 lbs. (2%), could result in a
vertical jump height loss of 2”, and a 40 yard dash time increase of 0.26
seconds. If you are not familiar with the 40 yard dash, 0.26 seconds is an
eternity. This is the same sprint test all NFL football players must do at
the NFL Combine, which tests the athletic ability of all the athletes before
entering the league. A 0.1 second difference can mean millions of dollars.
Going back to those Penn State female soccer players, recall that there was
a 4lb increase in fat (2.9% of body mass) and a 6lb loss in muscle (4.4% of
body mass). We’re talking MAJOR decrease in performance.
How Body Fat Affects Athletic Performance | The Conclusion
What happens if you are a triathlete, or competitive runner with 20% body
fat and a good 10-20lb of fat to lose?
Well you are essentially carrying the equivalent of a 10-20lb dumbbell with
you at all times, which is going to have a massive impact on your athletic
performance, let alone your joints. One could make the argument that losing
the excess fat (without losing muscle of course) would help performance more
than logging extra miles.
What about increasing weight by adding muscle mass. Does that hurt
performance?
The short answer is no, adding muscle typically helps athletic performance.
The power/weight ratio, which is meticulously measured by the cycling
community is improved when muscle is gained. The power derived from 2lb of
muscle will more than offset the detriment of adding the 2lb of weight. In
some cases, because of aerodynamics, losing overall body mass (muscle mass
and fat) can sometimes help a cyclist go faster, but this has not been
proven with sprinters and other power related athletes.
What are the key takeaways about increasing athletic performance so you can
run faster, jump higher, improve quickness, and also power in a relatively
short period of time? The first and most important is…
=> Lose Fat Without Losing Muscle! <=
Here’s the last slide of Dr. Millers’ presentation with his key takeaways:
•Small increases in body fat lead to profound decrements in anaerobic
performance
•Untracked changes in body composition can mislead one into believing
that his/her program is responsible for changes in performance. Therefore,
body composition must be taken into consideration for optimal program design
.
•Keep lifting/training volume high during the competitive season
•Monitor athletes’ body composition over the course of the season
•Educate athletes about dietary behaviors
I hope this was an enlightening article for you, because learning this
information was a real shocker to me. I always wondered about the athletic
performance implications of increases in body fat, but never saw the affect
quantified.
Be sure to share this article with your triathlete and marathon running
friends! | M**********e
发帖数: 4237 | 2 好文章，爱踢球的好好读读。
that
adding
【在 M**********e 的大作中提到】
: How Body Fat Affects Athletic Performance | The Insight
: After exhaustive research, Dr. Todd could not find any academic papers that
: answered his simple and important question of how body composition affects
: athletic performance.
: He did learn, however, that the horse racing community understood how adding
: weight to a horse would affect the horse’s running speed. In fact, horse
: racers had it down to a science.
: A race horse is an amazing physical specimen that typically weighs 1300
: pounds at around 5-6% body fat and can run up to 45 mph.
: With this in mind, see if you can answer the following question:
| w********9
发帖数: 8613 | | e********3
发帖数: 18578 | 4 我说怪不得这两年我年纪大了，爆发力感觉反而提高了，身高1米75，体重从三年前的
135斤降到了现在的130斤，肌肉基本没有变，减的估计都是脂肪。大学的时候体重有
140斤，当年100米跑了12秒3，现在好好练练估计能进12秒。
上周六去Gym踢球遇到一群小本，脚下活都花，单车跑动中脚底拉球变向都挺轻松，还
有几个校队级别的小孩，上去跟他们踢了一会，除了进攻融不进系统以外，防守一对一
一点不吃亏，最后走人的时候几个小孩还专门说good defense。
that
adding
【在 M**********e 的大作中提到】
: How Body Fat Affects Athletic Performance | The Insight
: After exhaustive research, Dr. Todd could not find any academic papers that
: answered his simple and important question of how body composition affects
: athletic performance.
: He did learn, however, that the horse racing community understood how adding
: weight to a horse would affect the horse’s running speed. In fact, horse
: racers had it down to a science.
: A race horse is an amazing physical specimen that typically weighs 1300
: pounds at around 5-6% body fat and can run up to 45 mph.
: With this in mind, see if you can answer the following question:
| p**f
发帖数: 2610 | 5 这不是挺明显的事情吗，这行业发paper也太容易了。
that
adding
【在 M**********e 的大作中提到】
: How Body Fat Affects Athletic Performance | The Insight
: After exhaustive research, Dr. Todd could not find any academic papers that
: answered his simple and important question of how body composition affects
: athletic performance.
: He did learn, however, that the horse racing community understood how adding
: weight to a horse would affect the horse’s running speed. In fact, horse
: racers had it down to a science.
: A race horse is an amazing physical specimen that typically weighs 1300
: pounds at around 5-6% body fat and can run up to 45 mph.
: With this in mind, see if you can answer the following question:
| p**f
发帖数: 2610 | 6 其实他说的并不对，不是Power related performance.
而是speed related的performance.
这个在训练界早有定论，像举重，铅球，相扑之类需要Maximum power的运动，fat并不
是什么大问题。短跑跳高这类，连跑鞋，背心都要用克为单位来优化的运动，多出几lb
的肥肉能没有差别吗... | e********3
发帖数: 18578 | 7 你需要Quantify，这里面学问可大了。
【在 p**f 的大作中提到】
: 这不是挺明显的事情吗，这行业发paper也太容易了。
:
: that
: adding
| M**********e
发帖数: 4237 | 8 你好轻啊，1米75才130斤。
重一点最明显就是体能消耗明显增大。
【在 e********3 的大作中提到】
: 我说怪不得这两年我年纪大了，爆发力感觉反而提高了，身高1米75，体重从三年前的
: 135斤降到了现在的130斤，肌肉基本没有变，减的估计都是脂肪。大学的时候体重有
: 140斤，当年100米跑了12秒3，现在好好练练估计能进12秒。
: 上周六去Gym踢球遇到一群小本，脚下活都花，单车跑动中脚底拉球变向都挺轻松，还
: 有几个校队级别的小孩，上去跟他们踢了一会，除了进攻融不进系统以外，防守一对一
: 一点不吃亏，最后走人的时候几个小孩还专门说good defense。
:
: that
: adding
| w********9
发帖数: 8613 | 9
是的。主要是文里提的（人和马的）3磅左右的×××体重变化×××竟然能造成那么
些明显的performance差别。
不过，文里提的是短距离和爆发性比较强的指标。像足球这类运动，耐力也很重要。
【在 e********3 的大作中提到】
: 你需要Quantify，这里面学问可大了。
| c**n
发帖数: 5275 | | s*****g
发帖数: 2666 | 11 有没有研究增加肌肉重量对运动水平的影响？增加重量（肌肉）可以增加冲击力，对抗
能力。但是增加太多肯定会影响速度，到底怎样最合适？ | e********3
发帖数: 18578 | 12 我踢球打篮球的时候对抗150斤的普通人一点问题没有。
【在 M**********e 的大作中提到】
: 你好轻啊，1米75才130斤。
: 重一点最明显就是体能消耗明显增大。
| M**********e
发帖数: 4237 | 13 可以参照顶级运动员的身体指标。
【在 s*****g 的大作中提到】
: 有没有研究增加肌肉重量对运动水平的影响？增加重量（肌肉）可以增加冲击力，对抗
: 能力。但是增加太多肯定会影响速度，到底怎样最合适？
|
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