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Hand
injuries? Impaired grip strength?
Try a hands-free lat pulldown!
FitBits
February 15, 2007
Exercise
ETC's Review of
Exercise Related Research
Compiled by Chris Marino, MS, CSCS
Key
Supplements Improve
Repeat Risk in Post-MI Patients
Researchers speculate that elevated C-Reactive Protein (CRP), a marker of vascular inflammation, is a stronger predictor of heart disease and heart attack than elevated LDL cholesterol. Cardiac rehabilitation for post-myocardial infarct (MI) patients has traditionally focused on cleaning up and balancing the diet, managing stress and enforcing regular exercise for prevention of a second heart attack. According to the latest research, nutrient supplementation may soon be added to that approach.
A recent study published in the Journal of Nutrition found that supplementing low amounts of Fish Oil, Oleic Acid, Folic Acid, and Vitamins B-6 and E had a positive impact on cardiac risk in post-MI patients. These specific nutrients are known to have anti-oxidant and anti-inflammatory properties.
Researchers studied forty male post-MI patients currently undergoing cardiac rehabilitation for 1 year. Participants were provided with and instructed to take 500ml/day of either, a dairy product fortified with eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), oleic acid, folic acid, and vitamins A, B-6, D, and E or a placebo containing reduced fat milk.
Throughout the year all participants engaged in an equivalent amount of supervised exercise and were instructed to follow their regular diet.
Assessment of heart rate, blood pressure, blood chemistry profile and electrocardiographic parameters were completed at three-month intervals. The blood profile measured Total and LDL cholesterol, apolipoprotein B and C-Reactive Protein, and plasma total homocysteine.
The results indicated a decrease in all blood values measured in the supplement group, where only homocysteine decreased in the placebo group. No changes to heart rate, blood pressure, or ECG occurred over the 12 months.
In support of prior research, many physicians are now requesting CRP values as part of regular preventive health blood chemistry profiles. The results of the current study indicate a preventive benefit of nutrient supplementation to high-risk populations.
Carrero, J. et al (2007) Intake of fish oil, oleic acid, folic acid, and vitamins B-6 and E for 1 year decreases plasma C-reactive protein and reduces coronary heart disease risk factors in male patients in a cardiac rehabilitation program. Journal of Nutrition. Feb;137(2):384-90.
Paul M Ridker, MD (2003) Clinical Application of C-Reactive Protein for Cardiovascular Disease Detection and Prevention. Circulation. 107:363
Prolonged exercise may NOT be good for be good for your heart
The cardio-respiratory benefits of moderate to vigorous aerobic exercise are well documented. It is not as common, however, to hear that exercise may actually cause excessive cardiac damage. Past research has found that an acute bout of vigorous exercise may impair contractility, elevate of blood markers of cardiac stress, and promote excessive increases in arterial pressures. Researchers in Great Britain now report that impairment to heart function may occur as a consequence of high frequency endurance training specifically in highly-trained endurance athletes.
Ten (10) very highly-trained male long distance runners who had been training at least 5 days per week completed a 15.3 mile run over mountainous terrain each day for 3 consecutive days. Markers of cardiac damage in blood were assessed immediately post-exercise, at 1 hour, and 20 hours post-exercise, and researchers measured Ejection Fraction (EF) via echocardiogram to determine Left Ventricular Function (LVF) at equivalent intervals.
The most significant outcome of this experiment was the reduction in LVF after the third exercise bout. Impairment persisted through the final echocardiogram at 20 hours, however, researchers could not conclude the duration of the dysfunction. An assumption was made based on prior research, which had indicated a return to normal function between 24 and 48 hours. At no point were any of the participants in danger as EF did not drop below clinical values, which are less than 50%.
The value of this study was implied to rest with the Endurance/Ultra-endurance athlete and military personnel who are exposed to long-duration training on a daily basis. There should also be concern for the deconditioned individual who is experiencing cardiac stress from exercise volume and intensity relative to that of the endurance athletes in this study. To prevent excessive cardiac stress, intensity and duration should be varied regularly to promote adequate recovery. Heart rate and blood pressure should be assessed frequently and may help to estimate proper recovery time between sessions.
Middleton, N. et al (2007) Impact of Repeated Prolonged Exercise Bouts on Cardiac Function and Biomarkers. Medicine and Science in Sports and Exercise. 39 (1): 83-90.
New
study suggests
caffeine cuts DOMS
Post-exercise muscle soreness, commonly referred to as DOMS, is a deterrent to beginning an exercise program for many deconditioned individuals and may play a major role in exercise adherence. Much research has been devoted to uncovering ways to reduce this phenomenon in efforts to increase comfort during recovery from high intensity exercise.
In January, researchers at the University of Georgia reported a breakthrough in the battle against DOMS. Their study, to be published in the February 2007 edition of The Journal of Pain reports that moderate caffeine ingestion, the equivalent of 2 cups of coffee reduces post-exercise muscle pain by up to 48%.
Nine previously untrained female college students who were not regular caffeine drinkers engaged in a single bout of exercise that caused moderate muscle soreness. The unique exercise bout consisted of electrical stimulation to produce eccentric contractions of the quadriceps muscle. One and two days later they were given either caffeine or a placebo prior to performing the same exercise at both maximal and sub-maximal efforts. Participants given caffeine 1-hour before the maximum force test experienced a 48% reduction in pain and a 25% decrease in pain with the sub-maximal force test compared to controls.
The authors speculate that caffeine blunts the pain response by blocking adenosine receptors. This prohibits adenosine, which is released in response to inflammation, from binding and completing the pain loop.
Based on the results of this study caffeine may be more effective than many common OTC medications used to reduce pain and soreness, ibuprofen, acetaminophen (Tylenol) aspirin, and naproxen (aleeve). Previous studies on IBU have been inconsistent in producing a significant reduction in pain from DOMS.
Although the results of this study appear promising, take caution in recommending this approach to clients/patients. There are some limitations to this original research. First, the researchers did not evaluate men, who may respond differently to caffeine than women. Second, caffeine sensitivity may play a role, and people who currently use caffeine regularly may not benefit. Third, some people are intolerant of caffeine because of side-effects that include increased feelings of anxiety, heart palpitations, increased blood pressure, upset stomach, increased urination and disrupted sleep.
Maridakis, V. et al (2007) Journal of Pain; University of Georgia, Office of Public Affairs News Service
Diet or exercise for weight loss?
The Calorie Balance Equation is the prevailing theory of weight management and is responsible for a long-standing debate between researchers and fitness trainers. The premise of the theory is, Calories in + Calories out = Weight gain or loss. In the latest study, researchers at the Pennington Biomedical Research Center in Baton Rouge, LA say…it IS that simple!
In this study soon to be published in the Journal of Clinical Endocrinology and Metabolism, researchers claim that an energy deficit is all that’s necessary to generate weight loss; whether it is created by diet or a combination of diet and exercise is insignificant.
Thirty-five overweight, but otherwise healthy males and females were assigned to a diet only, diet plus exercise or control group. The experimental groups created an energy deficit of 25% through either diet alone or by a combination of diet (12%) and aerobic exercise (12%).
After 6 months participants in both groups had lost an equal amount of bodyweight (~10%), and equivalent amounts of total fat mass and abdominal visceral fat, 24% and 27%, respectively.
The authors claim that the results provide no indication of selective body fat reduction in the abdominal area for the exercise group. It is also suggested that exercise while dieting does not preserve lean muscle. [It is important to note that this study did not incorporate anaerobic activity. Prior research has shown resistance training is essential to prevent the loss of lean muscle when dieting, not aerobic exercise.]
The results of this study present a strong case for emphasizing Calorie restriction when instructing clients/patients on weight loss strategies. Because of the many health and metabolic benefits of aerobic-type exercise, it is in the best interest of the consumer to follow a diet and exercise approach to weight loss.
Redman, L.M. et al (2007) Effect of calorie restriction with or without exercise on body composition and fat distribution. Journal of Clinical Endocrinology & Metabolism. doi:10.1210/jc.2006-2184
Help
Wanted!
Exercise ETC is looking for
Fitness Educators
Do you have what it takes to join our elite team of fitness educators? Due to continued growth and expansion, Exercise ETC is looking for presenters throughout the USA. If you fit the following profile, we want to hear from you! Minimum qualifications to join our faculty include:
- Masters or Ph.D. in Fitness, Physiology, Education or a related discipline
- National certification through at least TWO of the following national organizations: CSCS, ACE, ACSM, NATA, NSCA or NASM
- At least one year's experience teaching or public speaking
- Ability to travel at least one weekend every five weeks
- Home (or work) computer access with private e-mail
In return, we offer a competitive compensation package, full travel expenses, per diem and the opportunity for professional growth and recognition. If you are interested, complete our on-line application at:
http://www.exerciseetc.com/apply.html
Hand
injuries?
Impaired grip strength?
Try a hands-free lat pulldown!
Get ready to change the way you train your lats! R. Ferguson Fitness, LLC has designed a product called the EZ-LATS plus Hands Free Training Accessory. This product is about true isolation of the latissimus dorsi muscle. The term “hands free” refers to the unique elbow cuff design that allows the user to focus on the lat muscle by eliminating the need for gripping with their hands. This product is also effective for anyone working with those suffering from hand injuries. The EZ-Lats plus can also be used to perform cable crunches, hands free seated rows, and standing hip extensions just to name a few. For details, visit www.rffitness.com
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