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Exercise ETC's
Review of Exercise Related Research
January 15, 2009
Compiled by Chris Marino, MS, CSCS
Director of Education, Exercise ETC
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Is Strength Training
More Effective
Than Aerobic Activity for
Overweight Kids?
Australian researchers studied the effects of 8-weeks of resistance training in forty-eight children between age 7 and 12. Participants were assessed for body fat using dual-energy X-ray absorptiometry (DEXA), anthropometrics, muscle strength, power, and endurance. All children were identified as either overweight or obese based upon BMI.
The children participated in total-body strength and power training three times weekly. The sessions incorporated a combination of bodyweight, plyometrics and machine-based activities. Researchers implemented an undulating periodization model in which the amount of weight used and number of repetitions was adjusted each workout. For example, on Day 1 participants used 3 sets of 8-10RM, on Day 2, 3 sets of 10-12RM, and Day 3, 3 sets of 3 to 5RM. RM stands for repetition maximum or repetitions to failure.
After only 8-weeks participants lost an average of 2.9% body fat and increased lean muscle by 5.3%, while BMI went unchanged. Performance increases were exceptional. Specifically, participants increased maximum squat by 74%, and performed 85% more push-ups than in pre-testing.
It's quite frightening that the incidence of childhood obesity is growing faster than research and medicine can provide solutions. The outcomes of this study indicate resistance training is effective in combating obesity in children. Moreover, researchers feel that it may possess a greater potential for success compared to aerobic exercise. It is thought that overweight children may shun aerobic activities because the repetitive stress to their joints is uncomfortable due to the excess weight. Additionally, the self-esteem and confidence benefits gained from strength training may increase compliance better than aerobic activity.
McGuigan, M.R. et al (2009) Eight Weeks of Resistance Training Can Significantly Alter Body Composition in Children Who Are Overweight or Obese. Journal of Strength & Conditioning Research. 23(1): 80-85.
Recreational
Weight Lifters Exhibit
Muscle Imbalances and
Mobility Impairments
Americans have become more conscious of the benefits of Strength Training (ST) over the past decade. In fact, it's projected that 20% of all 18 to 65 year olds now incorporate ST at least twice weekly. Unfortunately, rewards do not often come without risk. In this case, risk has translated into a greater incidence of ST injuries. The shoulder is of particular interest because it is involved in 36% of reported cases. In a recent study published in the Journal of Strength & Conditioning Research researchers at Nova Southeastern University in Fort Lauderdale reported that ST results in both mobility impairments and muscle imbalances, both of which may contribute to higher injury risk during training.
Ninety men between age 19 and 47 were evaluated for shoulder active range of motion, posterior shoulder tightness, strength, and agonist/antagonist strength balance. For comparison, sixty participants had previous upper-body weight lifting experiences (STG-strength trained group) whereas 30 did not.
Mobility impairment was identified in the STG for all ranges of motion except for external rotation. Moreover, agonist/antagonist strength imbalances were common in the STG. Interestingly, restrictions in mobility and strength imbalances were mostly similar in participants who either created their own program or had a Physical Therapist or Fitness Professional create their program.
To reduce incidence and risk of shoulder injury, researchers encourage coaches, trainers and therapists to emphasize structures that were identified as deficient in this study. To do so, focus on strengthening the scapular stabilizers, specifically the lower trapezius, external rotator cuff, and stretching the posterior shoulder capsule.
Kolber, M.J. et al (2009) Shoulder Joint and Muscle Characteristics in the Recreational Weight Training Population. Journal of Strength & Conditioning Research 23(1): 148-157.
Does
Core Strength Training
Really Improve Performance?
Based on the frequency with which Core Strength Training (CST) is used by Trainers, Instructors, and Therapists it might be assumed that research has identified a strong link with performance improvement. Unfortunately, that is not the case. Although research confirms improvement in trunk muscle strength and improved joint stability with “Core” training programs the translation to performance is shaky.
To shed light on this relationship, researchers at Barry University in Miami, FL studied the effects of a CST program on a variety of running variables. Twenty runners, both competitive and recreational completed the 6-week study. The researchers measured ground reaction forces (GRF), lower-body stability, and 5K running performance outdoors.
The CST group performed 5 exercises four times weekly for 2 sets of 10-15 repetitions each. The exercises included: Swiss Ball Ab Crunch, Swiss Ball Back Extension, Prone Alternating Superman, Swiss Ball Bridge, Russian Twist over Swiss Ball.
Following 6 weeks of training there was a significant improvement in 5K run times for the CST group, 47 seconds on average. However, training did not affect lower-body stability, nor did it change variables associated with GRF as researchers had expected. Reducing GRF is thought to reduce injury risk by reduce impact stresses. Researchers speculate that faster running speeds, which would be expected to increase GRF, limited the opportunity to show improvement in that area during testing. Although kinetic variables failed to show benefit of CST, the resulting improvement in performance as shown in this study will be of interest to any runner looking for a faster 5K.
Sato, K., and Mokha, M. (2009) Does Core Strength Training Influence Running Kinetics, Lower-Extremity Stability, and 5K Performance in Runners? Journal of Strength & Conditioning Research. 23(1): 133-140.
Carbohydrate
& Protein Beverage
Trumps Carbohydrate-Only Beverage for Recovery -- Again!
The debate over nutrient intake during exercise recovery has been ongoing for more than 4 decades. For most of that period endurance athletes have consumed only carbohydrate whereas strength athletes have incorporated both carbohydrate and protein. It is only recent that studies have reported benefits when adding protein to immediate post-workout nutrition for endurance athletes.
In a study published in December, researchers indicated a significant benefit to ingesting a carbohydrate-protein supplement immediately post-training in cyclists. Fifteen male cyclists consumed either 0.8g/kg C, and .4g/kg P, or 1.2g/kg of a carbohydrate only beverage in recovery from cycling as far as possible in 1 hour. Cyclists were then asked to repeat the 1-hour ride six hours after completing the initial trial. The objective was to compare the effects of both beverages on performance in a same-day repeated bout of exercise.
Although performance was impaired during the second ride in both groups, the carbohydrate-only group experienced a greater decline when compared to the carbohydrate-protein group. Moreover, fat oxidation was greater for the carbohydrate-protein group even though they worked at a higher average intensity (i.e. % VO2max) than the carbohydrate-only group.
Based on this and previous research protein appears to enhance fat-loss and improves recovery from exercise when used in combination with carbohydrate following intense efforts. It is important to recognize that the study evaluated younger trained cyclists working at high intensity for 60 minutes. These results may or may not translate well to older or less well-conditioned populations that are seeking to accelerate fat loss yet do not achieve the intensity or duration used in this study.
Berardi, J.M. et al (2008) Recovery from a cycling time trial is enhanced with carbohydrate-protein supplementation vs. isoenergetic carbohydrate supplementation. Journal of the International Society of Sports Nutrition 2008, 5:24doi:10.1186/1550-2783-5-24
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