FitBits
Exercise ETC's
Review of Exercise Related Research
February 15, 2010
Compiled by Chris Marino, MS, CSCS
Director of Education, Exercise ETC
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Inspiring Healthy Behavior by Example
Modeling the behaviors of those around you is an often subconscious practice commonly associated with poor health habits such as smoking, overeating, binge drinking, and drug use. Overeating studies, for example, have shown that people tend to eat at the pace and volume of the person at the table who eats the fastest and consumes the most.
Hence, although most people would suspect overeating is a consequence of poor self-control, an internal function, there may actually be underlying external cues that encourage people to have that second helping. Recently, researchers at the University of Georgia set out to determine whether, and if so, how or how much positive social influences affect self-control compared to negative social influences.
They designed five independent studies. In one study the participants were asked to simply think of a friend who they believed to have good or bad self-control. Those who thought about someone with good self-control had improved performance on a physical test of self-control.
In a second study, participants simply watched other people make a choice to eat a carrot or a cookie. Following this experience, performance was either positively or negatively influenced by watching someone eat a carrot or a cookie, respectively.
The other experiments showed that simply thinking about a friend with good self-control improves your self-control, and that thoughts of discipline, effort, and achievement are commonly associated with thoughts about friends who have good self-control. In total, the authors convey that these studies demonstrate the infectious nature of self-control.
Interestingly, successful entrepreneurs have a saying that states "you are the sum of the 5 people you surround yourself with most frequently." Now, science confirms that this effect corresponds not just to success in business, but to positive lifestyle change as well. In other words, it's important for people who struggle with self-control to surround themselves with people who will set a frequent positive example for eating well and exercising regularly.
Michelle R. vanDellen, and Rick H. Hoyle (2010) Regulatory Accessibility and Social Influences on State Self-Control. Personality and Social Psychology Bulletin. 36: 251-263
Seniors Get Stronger & Get Smarter
Canadian researchers recently reported that strength training improves measures of cognitive function, potentially lowering the risk for falls and disability in older adults.
The study, which was published in the Archives of Internal Medicine, compared the effects of Strength Training (ST) to Balance Training (BT) on the cognitive function of more than 150 older women, age 65 to 75 over one year. Participants were randomly assigned to either strength training once or twice weekly or a control group that participated in balance training and "toning" twice weekly.
Researchers used the Stroop Test to evaluate executive cognitive function of selective attention and conflict resolution. Selective attention is the ability to simultaneously focus on multiple environmental stimuli, and conflict resolution refers to the function of decision making or problem solving. Participants were assessed for working memory by regurgitating digits repeated forward and backward, and for set shifting. Set shifting refers to the ability to change the cognitive strategy used in response to a change in the environment. Last, researchers measured walking speed, and muscular performance.
Following the yearlong intervention, it was determined that both strength training groups had performed better on the Stroop Test. Moreover, strength-training participants improved task performance by more than 10%, while the balance-training group declined slightly. The researchers attributed improvements in walking speed to improvements in selective attention and conflict resolution.
Although prior research on aerobic training has demonstrated improved cognitive function, this is the first to incorporate strength training.
Based on the projected increase in the number of Americans age 65 or older in coming years researchers speculate that incorporating resistance training can have a significant impact on reducing falls and improving mortality rates amongst older adults through its effect on brain function. Moreover, because strength training can be performed in cases where mobility is impaired it may serve as a better intervention than aerobic-type exercise.
Liu-Ambrose, T. et al (2010) Resistance Training and Executive Functions. Archives of Internal Medicine. 170 (2): 170-178.
Improved
Results With
Group vs. Solo Training?
There may be yet another reason for Personal Fitness Professionals to explore semi-private and group training options... clients may be capable of more work and thus experience better results as a consequence of increased endorphins.
If you've ever experienced a "runner's high" or a heightened state of being during training, you've felt the impact of endorphins on the brain. Endorphins are natural pain killers, that when released in the brain result in feelings of pleasure or elation. Research confirms that exercise increases endorphin release, but we are still a long way from understanding the exact mechanisms involved. Recently a group of British researchers set out to determine whether endorphins are affected when people train together in a group versus going solo.
Performance along with endorphin levels was measured in 12 elite Crew athletes (i.e. rowers). The participants, who rowed for Oxford University, completed four 45-miunte rowing sessions over a two-week period. During two of the training sessions they were subjected to rowing in isolation, while during the other two training sessions participants rowed in teams of six working in perfect synchrony. Endorphin levels were subjectively assessed by measuring pain tolerance using a blood pressure cuff tightened around the arm. Power output was recorded based on readings obtained from the rowing machines.
Interestingly, pain thresholds were higher during the group rowing sessions with no measurable difference in individual power output over the four sessions. The authors suggest that endorphins were responsible for increasing pain tolerance during the group sessions thus making the training more enjoyable. Consequently, this may partly explain the reasons why exercise enthusiasts often prefer group training.
A higher pain threshold would suggest that exercisers could train for longer durations and achieve higher intensities, thus burning more calories and/or performing more work.
Cohen, E.E.A. et al (2009) Rowers' high: behavioral synchrony is correlated with elevated pain thresholds. Biology Letters. ePub online. Sept 15.
Small
Reduction in Sodium Intake
Could Reduce Heart Attack Risk
Despite the knowledge that excess salt intake can lead to high blood pressure, heart disease, stroke, and osteoporosis American’s continue to consume almost double the recommended daily intake (RDI). Currently, average salt intake peaks at 3100mg/day and 4700 mg/day for women and men, respectively. The RDI is 1500 mg to 2300 mg per day, which is less than 1 teaspoon.
In a recent study published in the New England Journal of Medicine, researchers used a computer model to create a cumulative picture of how salt intake may be affecting rates of serious illness or disease in America. The computer calculated the effects of salt on heart attacks and stroke consequential to the effects on high blood pressure.
As published in the NY Times article "Big Benefits Are Seen From Eating Less Salt," reducing salt consumption by 1/2 tsp. per day would lower the number of heart attacks by up to 99K and reduce the number of deaths from cardiovascular diseases by up to 92K annually. Of course those at highest risk for heart attacks, those over 65, with hypertension, and African Americans, are projected to benefit most.
The researchers propose that these findings should place the emphasis on reducing salt intake in the same category as cholesterol lowering and smoking cessation efforts.
Interestingly, because Americans have failed to heed warnings to reduce salt intake, public policy makers are now taking steps to reduce salt intakes by limiting the amounts used in restaurant and manufactured foods. In addition to pressure on manufacturers, New York City has set a goal to reduce salt use by 25% in 5 years, while the state of California is considering lowering the permissible salt limits in public institutions.
Lawrence J. Appel, and Cheryl A.M. Anderson (2010) Compelling Evidence for Public Health Action to Reduce Salt Intake. New England Journal of Medicine. January 20th.
Pam Belluck. Big Benefits Are Seen From Eating Less Salt. NY Times. January 20, 2010
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Men's Body Sculpting
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Athletic Abs
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If your client desires a lean midsection that is still functional and powerful, you'll love this course. The compelling text goes beyond a traditional cosmetic approach to ab work and the detailed photographs will show you proper form and technique for the highlighted exercises. As an added bonus, the book is remarkably well written, amusing and enjoyable to read!
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Nancy Clark's Sports
Nutrition Guidebook
SALE: $119.50, Regular
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Let one of this country's top sports nutrition experts teach you how to get the most out of the foods you choose. Nancy Clark discusses options for food, drink and supplements based on goals and energy needs. Whether you are preparing your client for a competition, or just to get them in the best shape of their lives, this extraordinary book will teach you what to eat and when to eat it for maximal results. Course includes soft-cover textbook, separate testing booklet and free, instant grading. Softcover, 360 pages.
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Action Plan for Menopause
SALE: $59.50, Regular
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Learn the physiological and psychological changes associated with menopause and the role exercise and nutrition have in helping to manage the hot flashes, mood swings and depression often associated with menopause. Published in conjunction with ACSM, this book will become a staple in your fitness and nutrition library. Softcover, 220 pages. Program includes soft-cover textbook, separate testing booklet and free, instant grading.
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Action Plan for Osteoporosis
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Exercise plays a vital role in keeping bones strong, dense and healthy. This fascinating book from ACSM will offer new insight on the role of exercise, nutrition and supplementation in managing -- and preventing diabetes. Program includes soft-cover textbook, separate testing booklet and free, instant grading.
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Bodybuilding Anatomy
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This outstanding program will teach you the difference between merely bulking up and sculpting a lean, chiseled physique. This textbook offers crystal clear text and incredibly detailed anatomical drawings to teach you how to get the best possible results for arms, chest, back, legs, abs and more. Course includes softcover textbook, separate testing booklet and free, instant grading. Softcover, 193 pages.
Credits: 1.0 ACE; 16.0 ACSM; 16.0 AAAI-ISMA; 8.0 AEA; 16.0 AFPA; 13.0 AMFPT; 1.6 CSCS; 16.0 IFPA; 16.0 ISSA; 2.0 NASM; 8.0 NCSF; 16.0 NDEITA; 16.0 NETA; 16.0 NFPT; 1.6 NSCA-CPT; 16.0 NSPA; 16.0 SCW-EDU; 1.6 SFA; 16.0 WITS.
Gold Medal Nutrition
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The nutrition needs of the elite athlete take center stage in this innovative course. Learn how the physiology of fuel intake and muscular contraction can give an athlete a competitive edge as well as how to maximize intake of protein, carbs and fat to build muscle and lose fat. If your client has aspirations of being a world class athlete, or even just the best possible weekend warrior, this important book will be a vital addition to your library. Program includes soft-cover textbook, separate testing booklet and free, instant grading. Softcover, 195 pages.
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Athletic Strength
for Women
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This important program is the first to delve into the complexities and special training concerns of the female athlete. You will learn drills and activities for balance, speed, power, quickness and control, all of which are designed to improve your client's performance while increasing their function and reducing their risk of injury. No matter what your client's goals are, this program will help them reach their peak potential while increasing their athleticism.
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Endurance Sports
Nutrition
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This electrifying course cuts through the confusion that surrounds the science of proper nutrition for endurance (as opposed to strength) athletes. You'll learn what to eat, and when to eat it for improved function and a higher level of performance. Softcover, 312 pages.
Credits: 20.0 ACSM; 20.0 AAAI-ISMA; 20.0 ADA; 8.0 AEA; 20.0 AFPA; 20.0 AMFPT; 20.0 BOC; 20.0 CDR; 20.0 IFPA; 20.0 ISSA; 20.0 NATA; 10.0 NCSF; 20.0 NDEITA; 20.0 NETA; 20.0 NFPT; 20.0 NSPA; 20.0 SCW-EDU; 2.0 SFA; 20.0 WITS.
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