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FitBits
January 31,
2005
Exercise ETC's Review of
Exercise
Related Research
Compiled by
Jeannie Patton, MS, CSCS
Correspondence Course Sale, Post-Rehab Schedule Expanded... Click Here
Are Obese People
“Programmed”
To Be Inactive?
Scientist are finally supporting something most fitness professionals realized a long time ago: The calories we burn in everyday activities such as standing and moving around are an important factor in one’s risk for obesity. The purpose of this study was to determine if obese individuals expended less calories in everyday activities than normal weight individuals, and if this was related to their being overweight.
The research was conducted at the Mayo Clinic and used movement monitors to determine calorie expenditure for 10 obese and 10 normal weight subjects. The monitors were worn for a period of 10 days. During their basic activities of daily living, the normal weight subjects were much more active than their heavy counterparts, averaging 152 more minutes of daily activity than the obese subjects. This amounted to an increased daily caloric expenditure of 350 kcals. The study led the researchers to question whether heavy people were simply “programmed” to move less than normal weight people.
In addition to increased calorie expenditure that occurs with exercise, fitness professionals can offer their clients a simple way to burn additional calories throughout their day simply by standing and moving more. Standing burns twice as many calories per minute than sitting and if your client can stand and move (say, while talking on the phone) they will burn three times as many calories per minute. This may be difficult at first for individuals who are “programmed” to move less but can have far-reaching results in weight management.
Ravussin E. A NEAT Way to Control Weight?
Science. 2005 Jan 28;307(5709): 530-531.
Different
Strength Programs Yield
Similar Results for Older Clients
Strength training is an important
component of an exercise program for older adult clients. The purpose of this study was to determine the effects of
3 different weight-training intensities for older adults.
Sixty-one untrained men and women with an average age
of 71 served as subjects. Subjects were divided into one of four groups and performed 8 exercises 2 days per week
for 18 weeks. Intensities were adjusted so that the volume of exercise was consistent from one group
to the next.
| Group | Reps & Intensity | Sets |
| A | 15 RM | 2 |
| B | 9 RM | 3 |
| C | 6 RM | 4 |
| D | Controls |
All three training groups had significant increases in strength compared to the controls, but no significant differences in strength were seen between the different training groups following the 18 weeks of training. Group A increased strength by 44%, B - 51% and C - 50%, which is within the range of strength, gains (36-60%) documented in other studies involving older adults.
The significance of this information for the Fitness
Professional is that it offers a wide variety of training intensities (6 to 15) reps that can be used to result in
strength gains for older adults. As long as the volume of training remains the same, various
programming options will give older adults similar strength improvements. This information may also help improve
exercise compliance since some older adults may be more motivated to work at lower intensities while others
may enjoy the challenge of higher intensities.
Harris, Chad. et al. The effect of resistance-training
intensity on strength-gain response in the older adult. Journal of Strength & Conditioning Research. 2004,
18(4), 833-838.
Correspondence Course Sale!
“Women & Exercise” Series
0.8 CECs / 8.0
CEUs
Regular $80.00, now only $59.00
Save more than 25% on our “Women & Exercise” correspondence program series.
You’ll receive 4 of our most popular correspondence courses:
- Women, Exercise & Metabolism
- Strength Training for Women
- Exercise, PMS & Menopause
- Exercise & Women’s Health Concerns
This sale is only in effect until February 15, and is only available on our secure web site. To order, visit: www.exerciseetc.com/specials.html
Together, these four correspondence courses have been
approved for CE credit as follows:
0.8 ACE; 8.0 ACSM; 8.0 AEA; 8.0 AIFE; 8.0 APAI; 8.0 IFPA; 8.0 ISSA;
0.8 NASM; 2.0 NCSF; 8.0 NDEITA; 0.8 NFPT; 8.0 SCW-EDU; 8.0 SFA; 8.0 WITS
Due to overwhelming response, we have expanded our “Post-Rehab Exercise” course to the following markets:
- New York City, March 19 & 20
- Boston, April 2 & 3
- Philadelphia, May 14 & 15
- Chicago, May 21 & 22
For details, visit our web site at: www.exerciseetc.com
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