Correspondence
Course Sale:
"Athletic Abs"
FitBits
February 28, 2005
Exercise
ETC's Review of
Exercise Related Research
Compiled by
Jeannie Patton, MS, CSCS
Strength Training Boosts Metabolism for
Up To 36 Hours Post-Exercise
Some clients still question the benefits of strength training for weight control. The purpose of this study was to determine the effect of a session of resistance exercise on energy expenditure. Seven non-obese women with an average age of 40 served as subjects. The resistance exercise program consisted of 4 sets of 10 exercises at an intensity of 70% 1RM with the last set performed to failure.
The study showed a significant increase of 327 kcals in twenty-four hour energy expenditure during the resistance training day with the majority of the increase occurring immediately following the exercise (up to 90 minutes). A secondary result of the study showed that the increased energy demand was met with increased carbohydrate oxidation and not fat oxidation.
The results of this study support several other studies done in men and women which showed increases in energy expenditure following resistance exercise for periods as long as 24-36 hours. Some studies have shown an increase in fat oxidation, however this study did not.. The results of this study would indicate that resistance training can be a valuable tool in designing programs targeted at weight management.
Melanson, Edward, L. 2005. Twenty-four hour metabolic responses to resistance exercise in women. Journal of Strength & Conditioning. 19(1), 61-66.
Increased
Activity Improves
Metabolic Risk Factors Even Without Dieting
There is an increased tendency for women to gain weight and become more sedentary following menopause. This weight gain is characterized by an increase in visceral fat which increases the risk for metabolic disease. The purpose of this study was to assess the relationship of daily energy expenditure on metabolic risk profile.
Subjects were 118 women not taking hormone replacement;; their daily energy expenditure was measured based on a 3 day activity diary. Intensity was determined on a scale of 1-9 scale with 1 being very low energy expenditure (sleeping) and 9 being very high energy expenditure (running).
The researchers found that high energy expenditure (6-9) was positively associated with a lower BMI, less accumulated visceral fat and a favorable metabolic profile. This study documents the benefit of using increased physical activity to make favorable improvements in fat storage and health.
Major, Geneviece, C. 2005. Energy expenditure from physical activity and the metabolic risk profile at menopause. Medicine & Science in Sports and Exercise. 37(2), 204-212.
Athletic
Abs Correspondence Course
Sale: $49.00, Regular $69.00
This compelling course goes beyond a traditional “cosmetic” approach to abdominal training, delving into how to strengthen the low back and the abdominal region to enhance athletic function and performance. Featuring concise text with meticulously detailed photographs, this book by noted fitness experts Scott Cole and Tom Seabourne will breathe new life into your training routine. The course includes a softcover textbook and testing booklet. To order, visit: www.exerciseetc.com/specials.html
Credits: 0.9 ACE; 9.0 ACSM; 0.6 AEA; 9.0 AIFE; 9.0 APAI; 0.6 CSCS; 9.0 ESA; 9.0 IFPA; 9.0 ISSA; 0.9 NASM; 6.0 NCSF; 9.0 NDEITA; 0.9 NFPT; 0.6 NSCA-CPT; 9.0 SCW-EDU; 9.0 SFA; 9.0 WITS
NSCA Certified Personal Trainer (CPT) Exam Prep Courses Begin This Spring
Exercise ETC is pleased to announce an expanded schedule for our NSCA Exam Prep Programs this spring. In addition to our popular programs to prepare exam candidates for the CSCS exam, we will be adding programs for the NSCA Certified Personal Trainer Test. The exam prep courses for the NSCA-CPT exam will begin this May in the following cities:
- Chicago
- Los Angeles
- New York City
For details, click on to: www.exerciseetc.com/nsca_prep.html
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FitBits with a Colleague!
If you enjoy the research abstracts and the great sales featured in FitBits, please forward this e-mail to a friend or colleague!
Questions?
Comments? Write Jeannie Patton at: jeannie@exerciseetc.com
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