Next in our on-line CEC Series: “Implementing
Weight Management Programs”
FitBits
March 15, 2007
Exercise
ETC's Review of
Exercise Related Research
Compiled by Chris Marino, MS, CSCS
Self-Selection of Intensity Decreases Results in Untrained Women
Fears and misconceptions about resistance exercise can often lead to poor results, especially when the exercise is self-programmed. For example, to prevent significant muscle development or to limit post-exercise soreness, many untrained men and women will self-select an intensity that is insufficient to stimulate adaptation. In fact, studies have indicated that untrained men and women typically select a workload less than 60% of 1RM, while an intensity of 70 to 80% 1RM is necessary for enhancing muscle hypertrophy or strength.
A recent study published in the Journal of Strength and Conditioning Research found that untrained women self-selected approximately 56% of their 1RM to complete sets of 10 repetitions. Although these results support previous findings, this study went a step further and evaluated whether perceived exertion might impact self-selected intensity. The authors speculated that if exercise intensity is perceived as requiring too much effort it might contribute to a higher exercise attrition rate.
Nineteen female college-aged students were assessed for 1RM on Med-X leg extension, chest press, torso-arm pulldown, and overhead press. Then, on two separate occasions they completed 3 sets of 10 repetitions per set to volitional fatigue on each exercise. During the first exercise session participants used 75% of their initial 1RM on each exercise. On the second occasion, participants were instructed to choose a weight that would be comfortable, yet still provide a good workout. RPE was assessed at the completion of each set.
The results showed that untrained college-aged women self-selected a lighter resistance, performed more repetitions per set and reported a lower RPE. Although it is difficult to draw conclusions about exercise adherence from this study, the finding that women tended to choose a weight that required less effort suggests that exercise of sufficient intensity may be too uncomfortable for the untrained female.
Focht, Brian C. (2007) Perceived Exertion and Training Load during Self-Selected and Imposed-Intensity Resistance Exercise in Untrained Women. Journal of Strength and Conditioning Research 21(1): 183-187.
The Benefits of Single vs. Multiple Sets…Continued
Volume of exercise is one of the most debated topics in the history of strength and conditioning research. Although ACSM and NSCA both encourage multiple set training protocols, many researchers have determined single-set training to failure to be equally effective.
In the latest attempt to add clarity to the subject, researchers in Norway hypothesized that the upper and lower body would adapt differently to 1 and 3 sets of resistance exercise. Their results, which were published in the Journal of Strength and Conditioning Research, showed that 3 sets increased both strength and hypertrophy better than 1 set for lower but not upper-body exercise.
Twenty-one previously untrained men were separated into two groups. The first group trained 1 set on leg exercises and 3-sets on upper-body exercises (1L-3UB). The second group trained 3 sets on leg exercises and 1 set on upper-body exercises (3L-1UB).
Participants trained 3 times per week on non-consecutive days using the following exercises: leg press, leg extension, leg curl, seated chest press, seated rowing, lat pull-down, biceps curl, and shoulder press. Intensity was progressed from 10RM during the first 2 weeks to 7RM for the final 6 weeks.
After 11 weeks of training, subjects in the 3L-1UB group increased 1RM in lower body exercises by 41% compared to 21% in the 1L-3UB group. Both groups adapted similarly to upper body exercise. Cross-sectional area of the thigh muscles, measured by Magnetic Resonance Imaging (MRI), increased 11% in the 3L-1UB compared to 7% in the 1L-3UB group. There were no significant differences in lean body mass or fat mass between the groups. Although the researchers find it difficult to speculate why this happened, the practical application of their findings is apparent.
Ronnestad, B.R., et al (2007) Dissimilar Effects of One- and Three-Set Strength Training on Strength and Muscle Mass Gains in Upper and Lower Body in Untrained Subjects. Journal of Strength and Conditioning Research. 21(1): 157-163.
Testosterone Linked to
Poor Sugar Metabolism
In the January 15, 2007 issue of Newsweek the editors addressed an important topic now affecting many baby-boomers: menopause. The discussion of menopause was not isolated to women, but addressed the idea that men go through a similar change. Male menopause, often referred to as andropause, represents the gradual decline in testosterone that occurs between age 50 and 70 in men. Many researchers now believe that declining testosterone in middle-aged men is responsible for a man’s increased risk for heart disease, obesity, depression, prostate cancer and now…diabetes.
A recent study published in Diabetes Care suggests a direct link between low testosterone and Type 2 Diabetes that is independent of obesity. Researchers at Johns Hopkins University assessed bio-available and free testosterone in 1,413 adult men as part of the Third National Health and Nutrition Examination Survey. The men in the study with the lowest free testosterone were 4 times more likely to have diabetes compared to men with the highest levels, independent of age, race/ethnicity and adiposity.
Although low testosterone is commonly found in Type 2 Diabetics, researchers had previously speculated that testosterone levels decreased in response to increasing body fat. This study indicates that testosterone may have a greater role in sugar metabolism and in the development of insulin resistance than previously thought.
Androgen insufficiency, or low normal testosterone levels is a growing concern among middle-aged and older men. It’s estimated that ¼ of American men over 70 are hypo-gonadic, however an even larger percent of middle-aged male may be slightly deficient. A large number of diseases and conditions that had previously been age-associated are now being reviewed for a relationship to testosterone levels.
Selvin, E. et al. (2007) Androgens and Diabetes in Men. Diabetes Care 30: 234-238
“Alli” is FDA approved, but will it knock out obesity?
Early last month the FDA approved a 60mg dosage of orlistat to be sold over-the-counter (OTC) as Alli. It is projected to hit the market early this summer.
Orlistat is a lipase-inhibitor designed to prevent the absorption of fat into the body. Clinical studies had proven orlistat’s effectiveness in preventing weight re-gain and weight loss, but only in conjunction with a reduced-calorie, low-fat diet and regular exercise. Although 120mg orlistat has been available for nearly a decade in prescription form (i.e. Xenical), Alli represents the first time the FDA has approved any weight loss aid for OTC use. Needless to say, it has generated some controversy.
According to GlaxoSmithKlein, which manufacturers the drug, Alli will help people lose about 50% more weight than dieting alone. Researchers claim that participants lost on average 5 to 10 pounds over 6 months using diet, exercise and Alli. Interestingly, this only represented a 2 to 4 pound greater weight loss compared to controls. This has medical professionals wondering whether taking Alli is worth the risk of certain uncomfortable side effects or the $12 to $25 it will cost per week.
Common side effects of Alli include: bowel changes, gas with oily spotting, loose stools, and more frequent stools that may be difficult to control. GlaxoSmithKlein recommends keeping fat intake to less than 15 grams per meal to reduce the risk of these effects.
Some physicians have expressed concern over Alli because they suspect an increased risk for colon cancer. The general medical consensus is, however, that it will likely be limited in harm. On the other hand, the medical community also speculates that it will also be limited in the amount of good it does.
Should a client express interest in using Alli, he/she should be advised to consult a physician to determine whether on not it is appropriate. Also, as a lipase-inhibitor, Alli may reduce the absorption of some fat-soluble vitamins (A, D, E and K) and beta-carotene. Anyone taking Orlistat should be advised to eat plenty of fruits and vegetables in addition to taking a daily multi-vitamin to ensure adequate nutrient intake.
Medscape.
February 2007
Next
in our on-line CEC Series:
“Implementing Weight Management Programs”
Presented
by
Ginger Patterson, Ph D, RD, LD
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